My Training Log 2011

[Beermuscles]

Monday 2/28/11 – Cardio Day

Gym
HIIT 30 minutes Elliptical

Nutrition
Breakfast – Banana, two Scrambled Eggs, Milk
Postworkout – Whey Protein Shake (with Milk)
Snack – Red Pepper
Lunch – Tilapia Fish, Brown Rice
Snack – Strawberries
Dinner – Tilapia
Snack – Natty PB on two slices Wheat, Milk
Total – 1930cal, 73g Fat, 155g Carbs, 179g Protein

Tuesday 3/1/11 – Leg Day

Gym
Squat – 5x8,8,8,6,6 – 115,125,125,135,135
Seated Calf Raises– 3x10 – 115,115,115
Machine Leg Curl– 3x10 – 100,110,110
Machine Leg Extension– 3x8 – 90,100,100
Squat form at 135 isn’t right so I’m not adding weight until it improves.

Nutrition
Breakfast – ½ Cup Oatmeal, Plain Yogurt
Post-Workout – Whey Protein Shake, Strawberries
Lunch – Chicken Breast, Sauerkraut
Dinner – Chicken breast, lettuce, wheat bread
Snack – Protein Shake w/ Milk
Total – 2014cal, 53g Fat, 171g Carbs, 218g Protein

Wednesday 3/2/11 – Cardio Day

Gym
HIIT 30minutes Elliptical

Nutrition
Breakfast – Lean Pocket, Milk
Post-Workout – Whey Protein Shake
Lunch – Pork, Brown Rice
Dinner – Chicken breast, lettuce, wheat bread
Snack – Banana, Almonds
Snack – Protein Shake w/ Milk
Total – 2014cal, 53g Fat, 171g Carbs, 218g Protein

Thursday 3/3/11 – Deadlift Day

Gym
Deadlift – 5x8 – 145,155,165,175,185 Up 10lbs two weeks in a row.
Lat Pulldown – 3x8 – 85,100,100
Machine Row – 3x8 – 100,100,120
Incline DB Curls – 3x8 – 25,25,25
Dumbbell Bentover Row – 3x8 – 30,35,40
Rope Hammer Curls- 3x8 – 25,30,30

Nutrition
Breakfast – ½ Cup Oatmeal
Postworkout – Whey Protein Shake (with Milk)
Lunch – Pork, Red pepper
Snack – Natty PB on wheat bread
Dinner – Two Chicken breasts
Snack – Casien Protein Shake
Total – 2292cal, 113g Fat, 129g Carbs, 196g Protein

 

[Beermuscles]

I've been waking up without feeling sore at all, and I've yet to include Overhead Presses into my workout. Thinking about moving to a 4-day split so I can get in Overhead Press and some shoulder work in on the 4th day, with Deadlift/Squat/Chest being the other three. Any thoughts?

 

[Beermuscles]

Friday 3/4/11 – Cardio Day

Gym
HIIT 30minutes Elliptical

Nutrition
Breakfast – Two scrambled eggs, Milk
Post-Workout – Whey Protein Shake
Lunch – Chicken thighs, salad
Dinner – Chicken breast/lettuce/wheat
Snack – Two chicken wings
Snack – Protein Shake w/ Milk
Total – 1637cal, 62g Fat, 76g Carbs, 188g Protein

Saturday 3/5/11 – Chest Day

Gym
DB Press – 5x8,8,8,7,8– 50,50,55,55,55
DB Flyes 4x8 – 30,30,30,35
Skullcrushers – 3x8 – 30,40,40
Assist Dips – 3x10
Rope Tricep Pulldown– 3x10 – 65,65,65
Cable Singlearm Tricep Pulldown – 3x10 – 40,40,40
Still no gain on chest, need to up calories a bit.

Nutrition
Breakfast – ½ Cup Oatmeal, Carrots
Postworkout – Whey Protein Shake (with Milk)
Lunch – Steak/lettuce/onion burrito
Snack – Orange
Dinner – Chicken breast, cucumber
Snack – Lean Pocket
Total – 1712cal, 54g Fat, 160g Carbs, 143g Protein

Sunday 3/6/11 – Cardio Day

Gym
HIIT 30minutes Elliptical

Nutrition
Breakfast – ½ Cup Oatmeal
Post-Workout – Whey Protein Shake
Lunch – Ground beef burger, lettuce, tomatoe, bun
Dinner – Chicken Breast, tomatoe
Snack – Natty PB on two slices wheat
Total – 1769cal, 72g Fat, 125g Carbs, 158g Protein

Monday 3/7/11 – Leg Day

Gym
Squat – 5x8,8,8,8,8 – 115,125,125,135,135 Form a bit better this week.
Seated Calf Raises– 5x15 – 115,115,115
Machine Leg Curl– 3x10 – 100,110,110
Machine Leg Extension– 3x8 – 90,100,105

Nutrition
Breakfast – Two Scrambled Eggs, Milk
Snack - Banana
Post-Workout – Whey Protein Shake
Lunch – Pork, onion, cucumber, pepper
Dinner – Chicken Stir Fry
Total – 2224cal, 91g Fat, 144g Carbs, 156g Protein

Tuesday 3/8/11 – Cardio Day

Gym
HIIT 30minutes Elliptical

Nutrition
Breakfast – ½ Cup Oatmeal
Snack – ½ Chicken Wrap
Post-Workout – Whey Protein Shake, ½ Chicken Wrap
Lunch – Tilapia Fish, Cucumber
Dinner – Natty PB on two slices wheat
Snack – Pineapple
Total – 1985cal, 80g Fat, 146g Carbs, 183g Protein

 

[Beermuscles]

Wednesday 3/9/11 – Deadlift Day

Gym
Deadlift – 5x8 – 155,165,175,185,195
Lat Pulldown – 3x8 – 85,100,100
Machine Row – 3x8 – 100,100,120
Incline DB Curls – 3x8 – 25,25,25
Dumbbell Bentover Row – 3x8 – 30,35,40
Rope Hammer Curls- 3x8 – 25,30,30

Nutrition
Breakfast – ½ Cup Oatmeal, Banana
Postworkout – Whey Protein Shake (with Milk)
Lunch – Slice of Lasagna
Snack – Orange
Dinner – Tilapia, Green Peas
Snack – Lean Pocket
Total – 1711cal, 41g Fat, 181g Carbs, 161g Protein

Thursday 3/10/11 – Cardio Day

Gym
HIIT 30minutes Elliptical
Nutrition
Breakfast – Two Scrambled Eggs, Milk
Post-Workout – Whey Protein Shake
Lunch – Chicken Breast, Green Peas
Snack – Two Fresco tacos
Dinner – 12oz. Steak, Brown Rice
Total – 2146cal, 91g Fat, 111g Carbs, 212g Protein

Friday 3/11/11 – Chest Day

Gym
DB Press – 5x8,8,8,7,8– 50,50,55,55,55
DB Flyes 4x8 – 30,30,30,35
Bench Press 3x8 – 95,115,125
Skullcrushers – 3x8 – 40,40,40 Elbows kicking out need to go lighter.
Assist Dips – 3x10
Rope Tricep Pulldown– 3x10 – 65,65,65
Cable Singlearm Tricep Pulldown – 3x10 – 40,40,40

Nutrition
Breakfast – ½ Cup Oatmeal
Postworkout – Whey Protein Shake (with Milk)
Lunch – Chicken Breast, Green Peas, Red Pepper
Snack – Plain Yogurt, Lean Pocket
Dinner – Two Cans Tuna
Snack – Natty PB/bread slice, Peanuts
Total – 1968cal, 80g Fat, 132g Carbs, 174g Protein

Saturday 3/12/11 – Cardio Day

Gym
HIIT 30minutes Elliptical

Nutrition
Breakfast – Two Scrambled Eggs, Slice of Wheat
Post-Workout – Whey Protein Shake
Snack- Almonds
Lunch – Chicken breast, Salad
Snack - Orange
Dinner – 120z. Steak, Baked Potatoe, Salad
Total – 2008cal, 106g Fat, 87g Carbs, 173g Protein

 

[Beermuscles]

Two months since I started, here are the increases on the big three lifts:

Squat: 95 - 135 lbs.
DB Press: 60 - 110 lbs.
Deadlift: 125 - 195 lbs.

Workout partner is inconsistent so DB Press instead of Bench Press. Squat numbers could be higher but I'm not willing to sacrifice form for weight.

I think I could have done a lot better. I know I'm missing a lot of veggies in my diet still and I need to up the calories a bit more. Decided to throw in a 4th day for Military Press which will start this week, I guess I'll lift M/T/Th/F and do cardio Wed/Sat/Sunday.

Just going to keep getting it in and work on the diet.

 

[Beermuscles]

Been super busy lately so haven't had the time to hop on here and post logs, but don't worry have still been hitting the gym. I actually started Bill Star's Intermediate 5x5 this week, going to give that a two or three month run and see how it does for me. I'm doing some Chin Ups and Dips for assistance work, other than that doing the program to the tee.

I didn't have anything to go by for BB Row so just winged that the first day. Also I bumped the weights up a bit the third workout for the week, I started off a little bit too light at the beginning of the week. Progression from here on out should follow the 2.5% increases the program lays out.

Bill Starr 5x5 Week 1

Tuesday 3/22/2011
Squat – 5x5 - 90, 105, 120, 135, 145
Bench – 5x5 – 65, 75, 85, 100, 110
Barbell Row – 5x5 – 95, 105, 115, 115, 120
Assist Dips – 3x10 – (Assist Pin # 10,10,8) <- For my own reference
Chin Ups – 3x10,8,4 – (12,12,12)
Thursday 3/24/2011
Squat – 4x5- 90, 105, 120, 120
Military Press – 4x5 - 60, 65, 75, 85
Deadlift – 4x5 – 140, 160, 180, 200
Assist Dips – 3x10 (10,10,8)
Chin Ups – 3x10,7,6 (12,12,12)
Saturday 3/26/2011
Squat – 5x5,5,5,3,8 – 95, 105, 135, 155, 125
Bench Press- 5x5,5,3,8 – 75, 95, 105, 115, 125, 105
Barbell Row – 5x5,5,5,3,8 – 105, 115, 115, 125, 115
Assist Dips – 3x10 (10,8,6)
Chin Ups – 3x10,8,5 (12,12,12)

 

[Beermuscles]

Bill Starr 5x5 Week 2

Tuesday 3/29/2011
Squat – 5x5 - 95, 105, 125, 135, 155
Bench – 5x5 – 85, 95, 105, 115, 125
Barbell Row – 5x5 – 75, 85, 95, 110, 120
Assist Dips – 3x10 – (10,10,8)
Chin Ups – 3x10,8,6 – (12,12,12)

Thursday 3/31/2011
Squat – 4x5- 95, 105, 125, 125
Military Press – 4x5 – 65, 75, 85, 95
Deadlift – 4x5 – 145, 165, 185, 205
Assist Dips – 3x10 (8,6,6)
Chin Ups – 3x10,7,5 (12,12,12)

Saturday 4/2/2011
Squat – 5x5,5,5,3,8 – 95, 105, 125, 135, 160, 125
Bench Press- 5x5,5,3,8 – 90, 100, 110, 120, 135, 110
Barbell Row – 5x5,5,5,3,8 – 75, 85, 95, 110, 125, 95
Assist Dips – 3x10,10,9 (8,6,5)
Chin Ups – 3x10,10,7 (12,12,12)

 

[Beermuscles]

Bill Starr 5x5 Week 3
Tuesday 4/5/2011
Squat – 5x5 - 95, 110, 125, 140, 160
Bench – 5x5 – 90, 100, 110, 120, 135
Barbell Row – 5x5 – 75, 90, 100, 110, 125
Assist Dips – 3x10 – (10,10,8)
Chin Ups – 3x10,8,6 – (12,12,12)


So on squats last Saturday I felt this dull pain behind my knees, I was resting it over the weekend and it seemed to be fine until I got back into the gym yesterday. Same thing, during squats, it's a dull pain behind my knees. I'm able to complete the squat motion but it's really uncomfortable. Not sure if I should do squats for the rest of the week.

 

[ramnares]

Take a break and let it heal if the pain is bad. More importantly, take a vid of your squat so we can take a look at it, or have someone qualified at your gym take a look at your squat form. You may personally think your form's right but someone watching might be able to pinpoint things you're doing wrong, which would result in your knee pain.

 

[Beermuscles]

Thursday 4/7/2011
Squat – 4x5- 95, 100, 125, 125
Military Press – 4x5 – 70, 80, 90, 100
Deadlift – 4x5 – 150, 170, 190, 210
Assist Dips – 3x10 (8,6,6)
Chin Ups – 3x10,10,9 (12,12,12)

Saturday 4/9/2011
Squat – 5x5,5,5,3,8 – 95, 110, 125, 140, 160, 125
Bench Press- 5x5,5,3,8 – 95, 105, 115, 125, 140, 115
Barbell Row – 5x5,5,5,3,8 – 75, 85, 95, 110, 130, 95
Assist Dips – 3x10,10,10 (8,6,5)
Chin Ups – 3x10,10,6 (12,12,12)

I had a friend who has also watched the Squat Rx series from the site work out with me Thursday and Saturday, said my form seemed fine. What he suggested was that I swap my shoes, because I've been wearing the Nike running shoes with the 'Shox' on the bottom. So today I wore some flat casual Reeboks I had, and squat pain was completely gone. Whether it truly was the shoes causing the pain I don't know, I'll see this coming week.


I may have to go back and read through the 5x5 write-up, but what's the official recommendation as far as increasing weights more than the recommended 2.5% per week. Bench press is feeling really easy, like I'm making excellent progress on it. Two weeks ago 125 felt challenging, today's workout on my 3-rep PR set I did 140 for 5 reps and it felt really easy, probably could have done 8-10 reps.