A Lifter's Iron Log...

[ghettostudmuffin]

Just got back into training about 4 weeks ago. Stopped working out consistently for the better part of a year. Been unemployed for about 3 months now and realized I needed to start working out again before I turned into total mush.

6-5-2010

Bodyweight 206lbs in gym clothes

I have started out with the classic Bill starr 5x5 to keep the volume low to start, but the progression constant and get the basics up.

Also rope skip for 10-15 minutes after each workout and then 10 minutes fast walk on the treadmill+ 5 minute cooldown. I used to not be to interested in cardio work, but having done it for the last 4+ weeks I can really tell a difference with how fast I can recover after a set. That plus not feeling like I'm in oxygen debt after a top set of squats is really nice.

I chose rope skipping and fast walking because neither places enough stress on the legs to interfere with optimal squat progress imo and because rope skipping is good for your calves and is athletic.

So that's that.

Today's work out:

Barbell Full Squat 135x5, 145x5, 160x5, 195x3, 160x8

Barbell Bench 135x5, 145x5, 155x5, 180x3, 155x8

One Arm DB Row 45x5, 55x5, 65x5, 75x3, 65x8

1x20 lying leg raises

Rope skipping
Fast walking+cooldown

I like to alternate between One Arm DB Rows and Pendlay rows depending on my mood.

Felt pretty strong, cardio felt good. Strength is consistently progressing each week as long as I eat enough.

It's good to be lifting iron again. It's like a part of me now and I don't quite feel 100% without it in my life.

 

[miked8c]

Nice job man, glad to have you on this board. I'm finishing my 5x5, you can see the progress I made just by checking out my log its a solid routine for starting back up again.

 

[JDid23]

good luck

 

[Foxxxy]

Good luck man and remember KTS!

 

[Tblock1]

cool stuff will follow

 

[massroids]

Cool bro

 

[ghettostudmuffin]

6-0-2010

Felt decent today. I drank a 5 hour energy drink about 4 hours before I went to the gym and I felt it during my squats which I don't like. I hate taking stimulants during a workout. It's like artificially raising your heart rate 20bpm.

Anyhow.

Barbell full Squats 135x5, 150x5, 165x5, 180x5, 195x5 Improved my form abit. Noticed/felt more tension in the inner thighs, glutes and hams which is good. Also kept the lower back area/tail bone better arched. Pretty much just turned my toes out more in short.

I squat heels shoulder width, maybe abit inside with bar set pl style low.

Barbell Bench 135x5, 145x5, 155x5, 165x5, 180x6 was supposed to do 5, felt too easy so did 1 more, def coulda gotten 7-8 reps if I'd wanted to

Barbell Row 95x5, 115x5, 125x5, 135x5, 145x5+ a slight cheat rep for 6, performed pendlay style

One arm DB side bends 1x40x12

Tried to skip rope, but all the ropes the gym has are like heavy skipping ropes which I fuckin hate. Gonna have to buy my own speed rope.

Treadmill speed walk 15 minutes, couple minutes cooldown, 4.3 speed, 1.0 incline

Overall a solid workout.

Bodyweight was the same 206.

 

[ghettostudmuffin]

6-10-2010

Bodyweight 207.5lbs

Barbell Full Squat 135x5, 150x5, 165x5, 165x5

Barbell Press 80x5, 95x5, 105x5, 120x6

Deadlift 135x5, 185x5, 215x5, 245x5

Chinups BW+5x3x3 these were tough, I find as I typically get stronger and heavier chins and pullups get progressively harder since technically I was 1.5lbs heavier than last plus the extra weight.

incline situp BW+7.5lbs behind head 1x9

Did a few crappy sets of rope skipping. I need to buy a decent speed rope, the gym has only heavy ropes and the timing with them for me is all fucked up.

treadmill speedwalk 4.2 speed, 1.5 incline, 15 minutes+ couple minutes cooldown.

Felt strong overall.

 

[ghettostudmuffin]

6-12-10

Bodyweight 207lbs

Barbell Full Squat 135x5, 150x5, 165x5, 180x5, 200x3, 165x8

Barbell Bench 135x5, 145x5, 155x5, 165x5, 185x3, 165x8

One Arm DB Row 40x5, 50x5, 60x5, 70x5, 80x3, 70x8

Lying Leg Raises 1x25

Rope skipping for 10-15 minutes
practiced a little fast footwork

Felt pretty solid

 

[miked8c]

Yeah I wouldnt take any energy supplements before lifting that aren't designed for lifting. On 5 hour energy specifcally I am pretty experienced I took it before all of my hockey games, you want to take that 20 min. before your workout, 4 hours is way too early and you'll end up hurting yourself more than helping. You may be at a 7 before your workout, 5 hour energy will put you at a 9 for the first two hours, but by the fourth hour youll be at a 5, worse than you started. Trust me on this, and yeah in know I suck at explaining things.