Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Sculelos Weight Log and Profile (with pics)

Workout #32 8-9-07

Well today for some reason I'm really freaking sick of milk, so I think I'm going to skip it today and replace the calories with other foods, already had 2 cups anyways. Besides that everything went well today.

Weight: 201lbs, wow, I'm getting heavier but where is it all going?

Squat: 45x5, 95x5, 115x5, 135x5, 155x4, I wasn't fully recovered from squats from last time so I decided to go light on them today.

Overhead Press: 45x5, 75x5, 85x4, 85x3, 80x3, a little better then last time.

Barbell Rows: 135x5, 145x5x2, decided to do a little heavier weight on these today, did them pretty well... I'm really surprised on how much these have taken off considering how much struggling I did with them at first.
 
Workout #33 8-11-07

Well today I had to remind that I'm on a marathon and not a sprint and as such my form was kinda sloppy last workout day so I decided to lower the weight a little and do all my lifts with really good form, to that I succeeded wonderfully, so I'm much happier with todays workout then the rest of this weeks.

Weight: 198lbs

Squat: BWx10x2, 45x10, 135x5, 145x5, 150x5, 155x3. I'm back to squatting to full deepness, and it feels great.

Bench: 45x10, 115x5, 135x5, 135x4, just didn't feel like thrashing myself on these today although my form was good last time.

Deadlift: 135x5x2, 155x5, did two sets of 135 to warm-up on these and remind myself how to do them with good form then did 155 just for good measure, my form was excellent and my back felt great through all the lifts.

So really my ego is under full control now and I am training safely and smartly, it's my goal to get stronger, not to thrash my body and to that means I am definitely succeeding.
 
Workout #34 8-14-07

Weight: 203lbs, okay I think I might be adding to much fat so I'm going to cut my calories back a little, definitely am still going to keep gaining weight though just hopefully not as much fat.

Squats: 45x8, 135x5, 155x5, 155x3, 160x2, 165x2: Kept my form good and hit proper depth every rep.

Overhead Press: 45x8, 85x5, 85x4, 75x3, Some off my reps were kinda slow, but I'm definitely getting stronger in these so whatever I'm doing is working.

Barbell Rows: 135x3x5, these actually took quite a bit of effort.

Another good workout in my quest to become strong.
 
Workout #35 8-16-07

Well today was good, quite intense and I did everything good so I would say I was successful.

Weight: 197lbs, I cut some of the excess food calories out of my diet so most of that is food weight I lost I think, but wow -6lbs from last time.

Squat: 45x5, 115x5, 155x5, (165x3, 160x2), (160x3,155x2), did the lifts in () in very close succession.

Bench: 45x5, 115x5, 140x5, 140x4.

Deadlift: 135x5, 155x5, 165x5, Deadlifting 165 for 5 reps was kinda tough but I nailed it so I'm happy.
 
Workout #36 8-18-07

Weight: 198lbs

Squat: Bwx10x2, 45x10, 135x5, 145x5x2, 145x4, 140x5, 135x5, I want to try and build some endurance to my squat reps so I tried doing more sets and lowering the weight, did all of them with good form.

Military Press: 45x5, 85x5, (85x3, 75x2), 75x5.

Pendley Rows: 135x5x4, just building up endurance on this excercise as well.

Accessory Work:

Needsize Situps: 15lbx, 8x3.
Hanging Leg raises: 10x3
Curls: 35lb dumbells x 5 (just wanted to see what I could do with these)
Lat Pulldown: 110lbx10x2 (just messing around with these)

So today I pretty much was just building endurance in all my lifts, I think I will start doing ab work more regularly since I think it would benefit me.
 
Last edited:
This week I'm going to only work out twice, first workout on Tuesday and second on Friday. I had to change my workout schedule due to a job conflict but it definitely won't hurt me, probably the extra recovery time this week will help me.

I will of course be back with 3 workouts next week with a Monday, Wednesday, Friday schedule. Although I'm going to start Squatting light in the middle workout day now, probably at or around 65-80% of my previous workout, should allow me to recover faster while still getting the excercise benefits, anyways thats just whats going on with me right now.
 
Workout #37 8-22-07

I can't believe how tired I was today, most of my muscles were/are still sore so I had to take it light, but on the upside my form was excellent. Just been sluggish all week, probably since I had to work this weekend.

But anyways I must push forward, my body is going through massive shock right now and if that doesn't make me stronger nothing will.

Weight: 198lbs

Squats: BWx5x2, 45x5x3, 135x4x3, 135x5.

Bench: 115x5x2, 135x5

Deadlift: 135x5.
 
Well today I was planning on working out but since it's my 13th week and my muscles still aren't completely recovered I'm going to wait until Monday to resume my training, I'm pretty sure working out right now would do more harm then good anyways.
 
I feel pretty good today, but am still mildly sore, I really want to be at 100% when I return to the gym so I'm going to wait until Wednesday to workout.

This waiting crap sucks, but I would rather wait another 2 days to workout then go though the past 5 days again.

I'm pretty sure I will only go on 6-8 week workout periods until one week of rest, will see how that works for me.

Again I feel pretty good today but yesterday was miserable so for some added time to recover I'm waiting 'till Wednesday.
 
Workout #38 8-28-07

Felt good to get back to the gym, did an extra long warm-up and kept strict form on all my lifts, everything felt good.

Weight: 202lbs

Squat: 45x10, 95x5, 135x5, 155x2x5, 145x5

Military Press: 45x5, 65x5, 85x4, 80x5

Barbell Rows: 80x5, 135x3x5

Accesory stuff: Hanging leg extensions x15, x8+8lbs, Needsize Situps x10, x6+25lbs.
 
Workout #39 8-30-07

Well my form on everything was good but it occured to me that my endurance on the lifts really sucks so I'm increasing my reps and lightening the weight, at least for a few weeks, will see were it takes me.

Weight: 204lbs, Hmmm, not sure why I'm so heavy today...

Squats: 45x8, 115x5, 155x3, 145x4, 95x8x2, Squats were actually what is making me go lighter, as I failed getting my last 2 reps on 155 and the last rep on 145, so I'm thinking I need to work on muscle endurance.

Bench: 45x10, 95x8, 105x8x2, following suit on these and doing lighter weight as well.

Deadlift: 135x3x5, couldn't do these any lighter without lowering the bar height so I just hammered them out with little rest in between sets. Figured that if I use a slightly wider grip then I have been that keeping my form good is quite a bit easier.

So overall todays workout was good, although different, I kept really good form on all my lifts but am now just going to work on getting my muscle endurance up for a few weeks.
 
I think some cardio would do more for your endurance than randomly adding reps to your lifts. Did you stop adding weight to the bar? Your weights are still really low for your BW, I would suggest to keep with the previous routine and keep adding weight to the bar.

Why are you worrying about your muscle endurance?
 
s8nlilhlpr2 said:
I think some cardio would do more for your endurance than randomly adding reps to your lifts. Did you stop adding weight to the bar? Your weights are still really low for your BW, I would suggest to keep with the previous routine and keep adding weight to the bar.

Why are you worrying about your muscle endurance?
Click to expand...

Well just was having trouble with some of the weights and thought it might help me, but I think I might be able to get better with some form improvements.

I'll try to do a little wider squats then I have been, deadlifts I just wanted to take easy because I had a bad case of back soreness due to stupidity at work, it's mostly better just was on the side of caution.

I guess I'll just try doing a more intensive warm-up for endurance then continue on with the 3x5 rep program as normal.
 
Sculelos said:
Well just was having trouble with some of the weights and thought it might help me, but I think I might be able to get better with some form improvements.

I'll try to do a little wider squats then I have been, deadlifts I just wanted to take easy because I had a bad case of back soreness due to stupidity at work, it's mostly better just was on the side of caution.

I guess I'll just try doing a more intensive warm-up for endurance then continue on with the 3x5 rep program as normal.
Click to expand...

ahh didn't realize you'd injured your back. Nothing wrong with taking a week or 2 to try new form, but I'd stick with what was working for you. Deff focus on a good warmup, it will make everything easier, and it is a good habit to practice.
 
s8nlilhlpr2 said:
ahh didn't realize you'd injured your back. Nothing wrong with taking a week or 2 to try new form, but I'd stick with what was working for you. Deff focus on a good warmup, it will make everything easier, and it is a good habit to practice.
Click to expand...

Yeah, it was a job injury... not a gym one. And yeah my form on all my lifts is good but there are certain things I might try implementing. I quit that job though so my recovery time should receive a well needed boost, really walking 15+ miles a day and doing heavy lifting, and pushing carts around probably was slowing down my gains a lot. In a few weeks going to start a less physical job and see where my gym progress goes as a result, as I said my back is pretty much healed now just was taking it easy for a little while, I will try ramping up again soon. And yeah I'll stick to the 3x5, was working before should see some more gains, especially for my weight, still a weakling considering I weighted in a 204lb yesterday... I have a feeling when I am strong I might be in the weight range of 220 or even greater if I keep putting on weight.
 
Workout #40 9-1-07

I feel my strength returning, seems like the tiredness that has been effecting me is leaving.

Weight: 205lbs

Squats: 45x5x2, 95x5, 135x5, 155x3x2, 155x2x2, 145x3x3, actually did most of these in fairly rapid succesion slowing down some, kept really tight form so it was good.

Military Press: 45x5, 85x5, 90x5, 90x2, 85x2, Yay got 90lb up for the first time today, nice to finally see some progression in these.

Barbell Row: 135x5, 155x2x5, did these in pretty fast succession, more weight then I did before on so I'm happy about these.

Really seems like I am getting stronger despite the low progression recently, maby it will pick up again soon?
 
Workout #41 9-4-07

Seen more improvement today, my back is finally fully recovered and my form on all lifts was good.

Weight: 201lbs

Squat: 45x5, 95x5, 135x5, 145x5, 155x5x2, got these up with good form, still going to do 155 once more next time before I attempt 160.

Bench: 45x5, 95x5, 135x5, 155x4, 145x4, 140x3, I had a spotter today so I decided to push myself a bit on these, he helped me very minimally on my last rep of the last 3 sets, still I think it was good as I never even tried 155 before.

Deadlift: 135x5, 155x5, 165x5, Did good weight on these and my recovery between sets was fast, I think I'll probably do 170 next time.

Overall I'm happy my squat is nearly to the ground, which is a big improvement from several weeks ago where some of my reps I wasn't even breaking parallel which is a big reason why I decided to reset on them. I think it was a smart decision, so yeah very happy with this workout.
 
Workout #42 9-7-07

Good workout today, seems like my strength is increasing even more.

Weight: 204lbs

Squat: 45x5, 95x5, 135x5, 155x5, 160x5, Got 160 with great form for the first time.

Military Press: 45x5, 65x5, 85x4, 85x3

Pendley Rows: 135x5, 155x5, 155x2, 165x3
 
Congratulations on the progress, have you been upping your calories as you are increasing in weight? I'm sure that if you ate more than what you eat currently it will help add quality mass to your frame.
 
roy2 said:
Congratulations on the progress, have you been upping your calories as you are increasing in weight? I'm sure that if you ate more than what you eat currently it will help add quality mass to your frame.
Click to expand...

Yep, the heavier I get the more I eat... seems to be working well for me.
 
Workout #43 9-9-7

Felt pretty strong today and put good effort towards the weight, broke all of my previous lifts so I'm happy about that.

Weight: 207lbs, and my weight continues to go up...

Squat: BWx5x2, 45x5x2, 95x5, 135x5, 165x5, 165x4, super happy about doing 165 below parellel for 5 reps without any help, might do it again next time though cause my bar speed on the last reps was pretty slow.

Bench Press: 45x5, 135x5, 140x5, 150x5*, put the *by my last Bench because although I did the first 3 reps all by myself I had a tiny bit of help on the last two, still the last two reps I was definitely doing more weight then on my 140's.

Deadlift: 135x5, 175x5, 185x5, I upped my deadlift today quite a bit because I had considered that I haven't even tried heavier then 165 before today, surprisingly 175 wasn't much harder then 165 and 185 was still manageable, very happy about these.

Yep, I'm pretty sure I just broke through whatever barrier that was hindering my gains for the past month or so, and I should make some great progress now.
 
lightemup82 said:
Any pic updates?
Click to expand...

C-FrontRelaxed.jpg

C-FrontFlexed.jpg

C-BackRelaxed.jpg

C-BackFlexed.jpg


Those are comparison pics, first one was taken may 26th second was Augest 23rd.

For some pics from September 7th you could take a look at this thread also > http://www.elitefitness.com/forum/w...ing/22lb-progress-3-5-months-pics-564513.html

Although those pics arn't as good comparison shots as I had to crouch down a little in some of the shots.

I'll probably wait until December or so before I take any more pictures as I don't think my look will change to much between now and then.
 
Workout #44 9-11-07

Today everything well, seems like I improved in almost everything and had very little difficulty keeping my form really good on all the lifts. Overall amazing workout today and I'm quite sure I'm seeing a strength spike, hopefully I will be able to ride it for awhile.

Weight: 213lbs, wow am I really getting that fat? :D

Squat: 45x5, 95x5, 135x5, 160x5, 170x5, yay raised these 5lb and they were still easier then the squats last time... pretty strange...

Military Press: 45x5, 85x5, 90x3x2, 90x2, I tried hard in getting a 3rd rep on the last set but I took several seconds and still couldn't lockout so I lowered, still I would rather try and fail then not try at all.

Barbell Rows: 135x5, 155x5, 175x5, these increased again, although I admit it's strange that my rows are higher then my squats, that should change in a little while though as my squats are probably going to spike a little in the next few weeks.

Another day in my quest to become strong, just now I'm getting ever closer to being there.
 
Workout #45 9-14-07

Today's workout was good, took me awhile longer then normal to workout because when I got there they had all the weightlifting stuff in a different room because they cleaned the floor last night, but me a worker and 3 other lifters put the room back together fast.

Weight: 209lbs

Squat: 45x5, 95x5, 135x5, 165x5, 175x5, another 5lb raise, thing is since my bar speed on the last rep was good I think I'll be able to raise it another 5lb next time.

Bench: 45x5, 135x5, 145x5, 150x3, Well good news is I got 145lb up 5 times but bad news is I was to worn out to get 5 150lb reps up... maby next time.

Deadlift: 135x5, 185x5, 195x5, Woot another 10lb increase... wasn't to difficult but deadlifts are starting to feel heavy again, will probably just increase this in 5lb increments now.

All in all an excellent workout.
 
Sculelos said:
Workout #44 9-11-07

Military Press: 45x5, 85x5, 90x3x2, 90x2, I tried hard in getting a 3rd rep on the last set but I took several seconds and still couldn't lockout so I lowered, still I would rather try and fail then not try at all.
Click to expand...

Why don't you get some chain and make some micro-weights? You could probably get the 5 reps if you went 87 1/2# next time.

Good work

Stu
 
StuWard said:
Why don't you get some chain and make some micro-weights? You could probably get the 5 reps if you went 87 1/2# next time.

Good work

Stu
Click to expand...


I agree. If there were a lift destined for microloading, the military press is it.


Sculelos, I think your sets may be too close together in weight. If your last "warm up" set is too close to your top working set, you may not have the strength to finish your top set. And the top set is what this is all about.

I would keep the increments 10 to 15% (I use 12.5% because that seems to be a reasonable number) from your top set. So if you plan on doing 150 x 5, the sets below should be something like 135, 115, and 105.
 
beerdrinker said:
I agree. If there were a lift destined for microloading, the military press is it.


Sculelos, I think your sets may be too close together in weight. If your last "warm up" set is too close to your top working set, you may not have the strength to finish your top set. And the top set is what this is all about.

I would keep the increments 10 to 15% (I use 12.5% because that seems to be a reasonable number) from your top set. So if you plan on doing 150 x 5, the sets below should be something like 135, 115, and 105.
Click to expand...

I agree, I would start microloading if I had the plates... but maby chains would be a good alternative, I'll look into it anyways.

My military press is just really weak compared to my other lifts, I'll try better spacing next time and see if that helps, although I am still getting stronger in the lift, it's just taking awhile.
 
Workout #46 9-17-07

Another workout, everything went well today.

Weight: 209lbs

Squats: 45x5, 95x5, 135x5, 185x3, 180x4, 175x3, 175x5, First time ever doing 185 and it went quite well, probably need to spend some time so I can 5 rep before I do 190 though.

Military Press: 45x5, 75x5, 90x5, 90x3, 85x4, doing 90lb for 5 reps felt good, these I get fatigued on easily but am improving.

Barbell Rows: 135x5, 175x5, 165x5. About the same as last time on these, I did them a bit faster though, just didn't increase weight because I'm pretty sure if I went higher then 175lbs my form would breakdown.
 
Workout #47 9-19-07

Well todays workout went pretty damn well, improved on all my lifts so I'm happy.

Weight: 213lbs, my weight definitely likes to fluctuate, 31lb higher today then when I started though.

Squat: 45x5, 135x5, 165x5, 180x5, 185x4, yay got 180x5 and tried for 185 but my 4th rep was really slow so I stopped, will attempt 5 reps on 185 next time.

Bench: 45x10, 135x5, 150x5, 145x4, Well good thing is today I FINALLY got 150lbx5 but my last rep was super slow. Either way it drained my strength so much that I failed on getting my 5th 145 rep up and had to call for help. Next time if I'm that drained from a prior lift I will either lower the weight more or get someone to spot me.

Deadlift: 135x5, 185x5, 205x5, well I tried doing wide stance deadlifts and they feel so much more natural. Kept my back perfectly straight and didn't feel like I was in danger of ripping my shins off. So I think I'll keep doing them, also it's definitely worth mentioning that I got 205x5 for the first time ever, so deadlifts are progressing well.

So all in all, an excellent workout.
 
Workout #48 9-21-07

Squats: 45x5, 135x5, 165x5, 185x5, 190x2, 185x3, 195x1, 185x3, these were kinda all over the place but I think they still went rather well, did 185x5 and might of been to aggressive going for heavy weights, but it will still make me stonger.

Military Press: 45x5, 65x5, 90x4, 90x2, 85x3, 75x2. These I didn't do very well on today, seemed like I suddedenly lost my strength on the failed 5th rep of 90 and didn't really get it back, I'm thinking maby my agressive benching tactics might be to blame, oh well these WILL increase in due time.

Barbell Rows: 135x5, 155x5, 175x5, 185x5. Hmmm managed to do 185x5 on these today, took me a decent amount of time to do it though. But still I wonder why I'm so strong on these but so weak on the military press.

All in all a good workout, hopefully when my other lifts go up a decent amount my press will follow suit.
 
Workout #49 9-24-07

Well decided to work on my press a little more and threw in some dumbell overhead presses to see if one side was weaker then the other, turns out my left arm is a little weaker, but still managed many more reps then last time and all my other lifts I set pr's so today was good.

Weight: 213lbs

Squat: 45x5, 135x5, 165x5, 185x5, 190x5, good nice progression.

Military Press: 45x5, 65x5, 90x4, 85x4x2, these were much better then last time as my arms didn't turn to jello after the first set, hopefully I can get to where I can reliably do 90lbs soon for 5 reps.

Dumbell Press: 60x5, 80x4, threw in some dumbells to see if one side is stronger and sure enough my right side is a bit stronger.

Bench: 45x10, 90x5, 115x5, didn't want to neglect these altogether today.

Deadlift: 135x5, 185x5, 215x5, did 10lb higher on the deadlift then before, although I definitely took my time on the last set.

So great workout overall, hopefully I Keep gaining for awhile.
 
Wow, Beerdrinker is right, that is a drastic improvement. By the looks of your erector muscles you are doing your deads. Keep up the good work. I noticed you took some of our advice and have started increasing the weight. Your increases are still coming way too fast, a clear sign that you are not pushing yourself even if it feels like you are. A ten pound increase for 5 reps in the dead is a huge leap. It may be a result of the change in style but, with your lack of prior training, unlikely.

You stated above that you struggled with traditional deads. The trick to proper form is to move your head before your hips. The way I have taught people is to try and put your head in the wall behind you as you lift. If you do this, you will always have proper form.
 
Yea, I wasn't really increasing the weight for awhile, and now I am.

Thanks for the deadlifting advice, I can do conventional but sumo is WAY easier for me to perform correctly and it inspires a lot more confidence in increasing the weight if I can hold completely correct form, conventional just never felt natural the way sumo does.

Anyways, I'm working on pushing myself and should try to increase maby a little more frequently.
 
Workout #50 9-26-07

Todays workout was intense, since I did both press and bench last time, I did them this time as well to balance, but next time I just do bench then keep to either doing bench or press. As for weights I managed to obtain my goal of squatting 200lbs by the end of September so thats definitely good.

Weight: 214lbs

Squat: 45x5, 135x5, 165x5, 195x5, 200x4, yay, I finally got 200lb up, more surprisingly I did it 4 times.

Bench: 45x5, 135x5, 155x3*, had a slight bit of help on the last rep of 155, won't press next workout day and hopefully my bench will be better.

Military Press: 45x5, 75x5, 85x5, 90x4, 95x2, 95x1, 85x4, 85x3, well I'm definitely getting so I don't get fatigued so easily on these... who knows maby I'll even start increasing soon.

Barbell Rows: 135x5, 175x5, my arms were kinda tired from the other stuff so I didn't push these.

All in all a good workout, seems like I'm still progressing at a decent rate and hopefully it will stay that way for awhile.
 
Workout #51 9-28-07

Awesome workout set new records on both deadlift and bench and did squats decently as well. Special thanks to AEKDB for his advice on the deadlift I believe that helped me quite a bit today.

Also I think I'm going to try to work up to some lifts a little more, seems like I lose my strength too fast if I try to go heavy to soon as seen in my squats today, I noticed it and worked up to Bench and Deadlift more though. I'm not doing as many reps per day on squats now though as I think that would slow down my recovery time too much.

Weight: 217lbs, the fat keeps pilling on me, pretty soon I'll just be a big fatty if I keep this up. :)

Squat: Bodyweightx10, 45x5, 135x5, 185x5, 200x4, 190x3, same weight as last time, I don't think I was fully recovered but still maintained so these are good, I'll probably see an increase of some kinda next week.

Bench: 45x10, 95x5, 135x5, 145x5, 150x5, 155x5*, *had a spotter help me on the 5th rep but I got a solid 4 reps in, so thats still a pr for me.

Deadlift: 135x5, 205x5, 225x5, Wow I'm suprised I was able to do 225 today, I guess I wasn't really pushing myself before, it was heavy but not to hard really, I'm betting I could probably up this even more next time.

So todays workout went surprisingly well and I can't wait until the next one.
 
Workout #52 10-1-07

Todays workout went pretty well, decided to reset on my squats so I could focus on explosive speed more. Besides that my workout was really intense kept my tempo up and my heart was racing the whole time through.

Weight: 214lbs

Squat: 45x5, 135x5, 185x4, 155x5, 165x5, 155x5, was focusing on explosive power today so my bar speed on nearly all my reps was fast, as well I made sure to go atg on all the reps which is a good cause lately some of my squats have been only slightly below parellel so it was a nice change.

Military Press: 45x5, 65x5, 85x5, 95x3, 90x5, these went up a bit, managed to get 95lbsx3 which is awesome as thats a pr for me, as well right after did 90x5 which for some reason I haven't been able to do lately but nailed today.

Barbell Rows: 135x5, 185x1x5, These were intense, for some reason squatting and pressing tired me out so everytime I would do a heavy row my heart rate would skyrocket so I waited for it to go down a bit.

So todays workout was very good, going to work on explosive power on the squats for a few weeks and hopefully by the end of this month I'll be able to do 200lbsx5 with a fast bar speed (or probably around a 220-230lb squat if I struggle). Well will be intersting if I make the goal anyways.
 
Workout #53 10-3-07

Well todays workout went pretty well, I'm probably going to skip squats this Friday due to a nagging soreness in my inner left glute, it doesn't bother me but I'm to afraid to push squats when it's there so I'll let it heal completely and try them again on Monday.

As for everything else I reset so my program is closer to the rippletoe format again.

Weight: 217lbs

Squats: 45x5, 115x5, 165x5, 185x4x2, 175x5.

Bench: 45x5, 115x5, 145x5x3

Deadlift: 135x5, 185x5x3, I did conventional today and probably will just stick with doing it as I think my glute problem was due to the switch to sumo, either way they wern't very difficult.
 
No workout today, since I was going to skip squats and since I hammered my arms and back anyways yesterday at work I'm going to skip today, will be back in the gym on Monday though.
 
  • Like
Reactions: Lee
Lee said:
Awesome! Very good gains man. Rear delts, lats, and arms grew quite a bit from what I can see in that pic. Keep it up.
Click to expand...

Yea, I'm probably going to continue bulking for a good 6 more months or so, although I reduced my calorie intake from 6K to about 4.5K as I started gaining too fast so I thought a reduced calorie intake would still allow me to gain weight (and therefore muscle) without the sacrifices of cutting yet, make no mistake, I will cut sometime next year but I want a solid base before doing so.
 
Workout #54 10-8-07

This morning I just didn't want to wake up, but I forced my body into submission anyways. Other then that I am now focusing on form and power, I want my form to be perfect and I want plenty of power going into every movement. As for those two things I achieved them today although I was working with lighter weights then normal, also thought it good to reset to a bit lower weights and go back closer to the original rippetoe format.

Weight: 214lbs

Squat: 45x5, 95x5, 135x5, 185x3, 155x5x3: My third rep of 185 I leaned forward to much so I racked the weight and lowered it, was doing these with care since I didn't want to irritate my glute again, which I actually did all of my reps without any pain at all, I thing stretching it out really helped.

Military Press: 45x5, 65x5, 85x5: Did these all fairly well.
Dumbbell Press: 80x5x2: I think I'm going to switch to dumbell press for a few weeks to see if that helps me.

Barbell Rows: 135x5, 155x5x3, did these all well with excelent form, speed and power, like the other lifts will probably just increase them slowly until I stall again or my form starts to slide.

Overall excellent workout, just gotta keep chugging along and remember that I am making progress no matter how slow it seems sometimes.
 
Workout #55 10-10-07

Todays workout went well, nothing to exciting just working my way up again since the last reset and paying extra attention so I maintain really good form.

Weight: 216lbs

Squats: 45x5, 135x5, 165x5x3, everything went well, my form stayed good although I leaned a bit far forward on two reps. Probably going to repeat it to perfect my form before I move up.

Bench: 45x5, 95x5, 135x5, 145x5, 140x5x2, these were good, struggled a bit but not to much.

Deadlift: 135x5, 185x5x3, these were pretty easy, did them conventional and my form stayed really good through all the reps, will definitely increase these next time.

So overall a really good workout, seems like I'm advancing at a solid, steady pace so if I can keep it up for a few more months I'll be really happy.
 
It's hard to tell, but I think you may be rounding your lower back a bit down in the hole. Try to keep your chest up. That should keep your back in enough of an arch to correct it.

Look up Squat Rx on Youtube. It's a series of vids that are amazingly good for working out common problems in the squat.
 
beerdrinker said:
It's hard to tell, but I think you may be rounding your lower back a bit down in the hole. Try to keep your chest up. That should keep your back in enough of an arch to correct it.

Look up Squat Rx on Youtube. It's a series of vids that are amazingly good for working out common problems in the squat.
Click to expand...

Yea, I watched those, and yea I'm very minamally rounding my back in that pic as it was kinda difficult as my brother took like 5 seconds to take my pic and I was getting tired, lol... anyways.

http://s71.photobucket.com/albums/i149/Samuel101/?action=view&current=lowsquat.jpg

That is a still pic, I think if you closely examine it you will find that what appears to be a large part of the rounding is actually just my shirt folding, I'm still very minimally rounding my back though. usually I keep it more straight.

Edit: Also I believe in this pic I'm not rounding my back at all, which is probably closer to what I do when doing very heavy.

http://s71.photobucket.com/albums/i149/Samuel101/?action=view&current=P1010107.jpg
 
Workout #56 10-12-07

Well todays workout was awesome, nailed excellent form on everything so I'm really happy about that.

Weight: 217lbs

Squat: 45x5, 95x6, 135x5, 165x5x3, probably increase in these next time.

Military Press: 45x5, 65x5, 85x5x2, 85x4, 85x2, arg failed on getting my last rep in which means I need to repeat next time I do these.

Pendley Rows: 135x5, 165x5, 160x5x2, these were good, banged them out pretty fast, probably increase fully to 165 next time.

All in all a good workout, hopefully sticking to rippetoes theory of not increasing the weights until I can do 5 reps, 3 sets of the same weight perfectly will help me even more.
 
Workout #57 10-15-07

Well today my routine was actually split into two different parts, since I went in the morning and ran out of time and had to leave for work so I came back after work and finished it.

Also adding Needsize Sit-ups, Hanging leg extensions, Pull-ups and Dips to my routine although I'm still not sure how I will fit them in, might just come in after work twice a week or so and do them, or just do them in the morning if I have time.

Weight: 214-217lbs, weighted myself twice, once in morning once in afternoon.

Part 1: AM workout.

Squats: 45x5, 135x5, 170x5x3, slammed all of those out with excellent form, they weren't very hard at all and I will be very suprised if I don't increase next time.

Pullups: 7 -60lbs, 5 -30lbs, 3 - 15lbs: These I did when I was resting my legs for my next set of squats, the - are actually negative numbers since I was using an assist machine.

Bench: 45x5, 135x5, 145x5x2, Only did two sets and freaked because of time and went to deads, wern't to difficult.

Deadlift: 135x5, 185x3, 205x3

Misc: Did some legs raises and sit-ups but I don't remember how many sets reps or how much weight I used.

Part 2: PM workout

Bench: 95x5, 135x5, 155x3*, *actually did 5 reps on 155 but two off em someone was helping me, on the last one I definitely needed it although I'm not sure if I needed it on the 4th, oh well though.

Deadlift: 135x5, 185x5, 195x5, none of these where too difficult either, wasn't time constrained so I finished them.

Military Press: 45x5, 65x5, 85x3, Eh was just seeing how tiring these where, not to bad but I didn't want to keep going as I gotta do them next workout.

Pullups: 5x2 - 45lbs: Just wanted to try these again.

Situps and Leg extensions: Again not sure of how many exactly I did, probably will do these in the future but won't log them down since I do them in between other things so I never remember how many I do.

Overall an excellent workout, hopefully I won't be too beat up by the day after tomorrow for the next workout.
 
I would do the assistance exercises (abs, pullups, dips) after your main lifts. They shouldn't interfere with your progression on the squat, bench and the deadlift. Don't squeeze them between your sets. Other than that everything seems well, good progress man.
 
Mercere said:
I would do the assistance exercises (abs, pullups, dips) after your main lifts. They shouldn't interfere with your progression on the squat, bench and the deadlift. Don't squeeze them between your sets. Other than that everything seems well, good progress man.
Click to expand...

Yea, I'll probably start doing them after, today I just wanted to fit them in somewhere and didn't have much time or at least I thought.

I'll probably just start doing the assistance exercises after, probably will do just do pull-ups, dips, sit-ups and hanging leg raises, might throw in some curls as well.

I think I'm at the point where more upperbody training would be benificial.
 
If the exercise count gets too high and you're short on time or energy, you could try doing chin-ups (palms facing you) instead of pull-ups for biceps. You'll save some time.
 
Mercere said:
If the exercise count gets too high and you're short on time or energy, you could try doing chin-ups (palms facing you) instead of pull-ups for biceps. You'll save some time.
Click to expand...

Yea I guess that would work, If I do curls I won't do very many of them as I like compound movements a lot more then isolation exercises, but doing chins sounds like a good idea.

Hopefully I can work up to a lot of un-assisted pull-ups/chins because the most I can do now is like 3 reps.
 
Workout #58 10-17-07

Another great workout, upped the weights on some stuff, kept really good form and did all my assistance stuff I wanted to do. Great workout overall.

Weight: 216lbs... I've decided that I won't take more pics till 240, I'm so tall that minimal changes are hardly noticeable on me but I think when I'm 24lbs heavier then it will be worth a pic update. (that will make me 58lbs heavier then when I started)

Squats: 45x5, 65x5, 95x5, 135x5, 175x5x3, Upped these again and had excellent form.

Military Press: 45x5, 65x5, 85x5x2, 90x5, 95x3, 95x1, 95x5, woot set a pr of 95x5 today, just needed a little rest time after the failed attempts.

Barbell Rows: 135x5, 155x5, 175x5, Nothing to hard about these, I was probably pausing in between reps on 175 for too long though.

Assisted Pullups: -45x5, -30x5, -15x5, again the negative number is how much I was assisted.

Jumping Pullups: 5x3, only used one leg for these since I can only give myself a very small boost with one leg, it's mostly just for starting momentum I think.

Dips: Not sure how many I did of these around 15 I think.

Ab work: Did weighted sit-ups, hanging leg raises and back extensions, not sure how many though but I did several sets of each in the 5-10 rep range.

Anyways a great workout, getting stronger on the core stuff and the assist stuff hasn't seemed to hurt anything.
 
Workout #59 10-19-07

Pretty crappy workout today, I felt really sore all over so I decided to end it early. I think moving boxes at work yesterday really cut my recovery time down a lot. Especially since it was over 5,000lbs worth and took my like 2 1/2 hours.

Either way I'm sure I'll be a lot more recovered by next workout.

Weight: 216lbs

Bench: 45x5, 95x5, 135x5, 145x5x2
Deadlift: 135x5

Like I said, pretty crappy... I'm sure next time will be much better.
 
Workout #60 10-21-07

Today I was on fire, seemed like I was blasting through my lifts like they nothing for some reason, somehow I managed to set PR's on everything except for squats, which I was being careful since I have been having glute problems recently, I'm pretty sure it was caused by going atg though so today I just went slightly below parellel and kept really good form and had no problems whatsoever.

Besides that I also am also modifying the format of my journal slightly in that I will no longer be recording my warm-up sets, since I'm getting to the point where there's just to much to write down and remember for including them. Anyways...

Weight: 214lbs

Squats: 175x5, 180x5, 180x5, good first time I banged 180lbs out with good form, wasn't even to difficult.

Military Press: 70x5, 90x5, 100x4, 95x3, 90x3, 85x2, I tried for 100lbs today and managed to get 4 reps! Very surprising but awesome as well, completely burned me out though as I couldn't press anything after that.

Barbell Rows: 135x5, 155x5, 195x5, well I was on a roll from my Military press so I tried increasing these as well and it actually worked again! Still I find it annoying that these are STILL above my squats.

Bench Press: 135x5, 145x5, 165x5, 155x4, 155x3, I figured since I was on a roll that I would try breaking my pr on this and I did although I'm still shocked myself.

Deadlift: 135x3, 205x3, 225x1, 245x1, just wanted to see how much I could pull of the floor on these, did 245lbs and probably could of did it multiple times but figured I better save the deadlifting for deadlift day, still another pr is freaking amazing.

Pull-Ups: -60x5, -30x5, -15x5, Ab Work: 10x3 situps, 10x3 leg raises.

Today was probably my best workout ever in terms of how many PR's I set, I'm very happy with it and can't wait for the next workout.
 
Last edited:
Workout #61 10-23-07

Really great workout, I am changing my workout style so it's a little different from the original rippetoe format but I'm sure it will workout okay since I actually know what I'm doing in the gym now... Anyways...

Weight: 214lbs

Squats: 45x5, 95x5, 135x5, 185x3, 175x4, 155x5, 165x5x2, 155x5x3, I'm thinking more volume using perfect form will benefit me more at this point, all my squats were pretty much atg today, was experimenting with keeping my eyes fixated on a certain point on the wall and that was making it a lot easier to keep excellent form.

Bench Press: 45x10, 135x5, 155x4, 155x2, 155x4, 145x3, 145x2, no spotter today so I was taking short breaks when I thought I might fail.

Deadlift: 135x5, 185x15, 215x10, Deadlifting was quite tiring, I didn't count sets on them because I took various pauses in them, was just going for total amount of reps, which I think I actually did pretty damn well.

Pull-ups: Not sure how many I did altogether as I wasn't exactly counting but I did manage to do 3 unassisted pull-ups in a row so I'm pretty happy about that.

As for other stuff I tried doing some ab work but Deadlifting basically killed my abs anyways so I didn't really do anything on it, also tried pressing but my arms seemed dead as well, so I just decided that I did enough and left. Awesome workout though.
 
Mercere said:
Any particular reasons for the modification?
Click to expand...

Yes, the reason on squats is that with heavy weight I mess up my form and that absolutely murders my body, if I stick to a weight that I can manage smoothly then I feel great, but since I lowered the weight a little I am doing more volume to make up for the lack of weight. (Some days I will still go heavy though, just not everyday)

As for Deadlifts sometimes I stand and stretch between reps or whatnot so I thought it better to not count sets at all and just count the total amount of reps I do, provides me with better motivation as well.

All my other lifts will stay true to the 3x5 format for now though, only reason why I didn't do 5 reps / 3sets on my bench is that I didn't have a spotter and wanted to go heavy.

Really some of my modifications are just to help me be safer at the gym and not get injured which will allow me far greater strength in the long run as injurys are a bitch to recover from.
 
Sculelos said:
Yes, the reason on squats is that with heavy weight I mess up my form and that absolutely murders my body, if I stick to a weight that I can manage smoothly then I feel great, but since I lowered the weight a little I am doing more volume to make up for the lack of weight. (Some days I will still go heavy though, just not everyday)
Click to expand...

Can you be more specific? How do you mess up your form? Do you feel pain? Heavy squats are the main driver of this program, so messing with them is not a very good idea.
 
Mercere said:
Can you be more specific? How do you mess up your form? Do you feel pain? Heavy squats are the main driver of this program, so messing with them is not a very good idea.
Click to expand...

If I go too heavy my depth sucks or I lean forward and do a good morning out of my squat. Both of them are bad and I just wanted to avoid them today, plus I think working with a little more volume might be good for me since I seem to recover really fast with squats.

I should probably go to a more advanced program since I can't increase my lifts on a day to day basis, but I believe that modifying Rippetoes workout to suit my needs is better then altogether abandoning it until I no longer can squeeze progress out off it.
 
Maybe instead of going to a more advanced program, you should reset the weight to what you were doing 3 to 4 weeks ago. Ramp back up from there. I did that a couple of times my first run with the 3x5, and it worked wonders.
 
beerdrinker said:
Maybe instead of going to a more advanced program, you should reset the weight to what you were doing 3 to 4 weeks ago. Ramp back up from there. I did that a couple of times my first run with the 3x5, and it worked wonders.
Click to expand...

Exactly. This kind of stalling is bound to happen. Your first approach should be to reduce the load 10%. Then work your way up again. If that doesn't work, go for front squats, or light back squats on Wednesday, you'll still be making two PRs on squats per week. To be brutally honest, your lifts are not near a point that you need a more advanced program. My suggestion would be to stick to 3x5 on squats to stimulate progress. Doing lighter loads more isn't the same thing. If you aren't squatting heavy, you are not doing what you should be doing.

If your goals have changed however, such as wanting more hypertrophy oriented program, you should look into those instead of modifying the Rippetoe. You'll get there faster that way.
 
Yeah, I'm going back to lower sets, higher weight on the next workout day.

165lbs isn't exactly light for me though, only 15lbs lighter then what my heavy squat day was a few days ago.

Really my squat hasn't improved in number much in the past month or so but I have switched form Parallel to ATG and I've also gone from leaning somewhat forward in my squats to almost being upright now.

But yeah have definitely been dealing with glute and leg soreness this month, first it was my left glute, then my right inner leg, then my right glute, then both glutes... going ATG is just a pain in the ass, literally.

I'm sure my body will get used to it though. If my ass isn't to sore I'll definitely be doing heavy squats next workout day.

Edit: And I know my lifts are still kinda low, but look at my beginnings and you should see that I've came quite a far ways so far.

I like to push myself but I also listen to advice from more experienced lifters since I'm sure thats the main reason I have been as successful as I have.
 
Sculelos said:
Yeah, I'm going back to lower sets, higher weight on the next workout day.

165lbs isn't exactly light for me though, only 15lbs lighter then what my heavy squat day was a few days ago.

Really my squat hasn't improved in number much in the past month or so but I have switched form Parallel to ATG and I've also gone from leaning somewhat forward in my squats to almost being upright now.

But yeah have definitely been dealing with glute and leg soreness this month, first it was my left glute, then my right inner leg, then my right glute, then both glutes... going ATG is just a pain in the ass, literally.

I'm sure my body will get used to it though. If my ass isn't to sore I'll definitely be doing heavy squats next workout day.

Edit: And I know my lifts are still kinda low, but look at my beginnings and you should see that I've came quite a far ways so far.

I like to push myself but I also listen to advice from more experienced lifters since I'm sure thats the main reason I have been as successful as I have.
Click to expand...

You've made excellent progress I wasn't trying to take anything away from it. I'm just saying for a young healthy male like you, there is more room for improvement before going into more advanced routines such as weekly periodization and loading/deloading periods.

ATG is the way to go... Your body will get used to it soon. The only way to overcome soreness is to do them. If you've stalled on the squats, do 165 for 3x5 (don't add more volume, this is backoff) then increase the weight gradually in every workout (say 5 pounds) to the point where you've stalled and go for a PR again. Don't lower the weight more than 10% in these periods as you will lose neural efficiency. So stalling point: 180 * .10 = 18, a 15 or 20 pound reduction is about right.
 
Mercere said:
You've made excellent progress I wasn't trying to take anything away from it. I'm just saying for a young healthy male like you, there is more room for improvement before going into more advanced routines such as weekly periodization and loading/deloading periods.

ATG is the way to go... Your body will get used to it soon. The only way to overcome soreness is to do them. If you've stalled on the squats, do 165 for 3x5 (don't add more volume, this is backoff) then increase the weight gradually in every workout (say 5 pounds) to the point where you've stalled and go for a PR again. Don't lower the weight more than 10% in these periods as you will lose neural efficiency. So stalling point: 180 * .10 = 18, a 15 or 20 pound reduction is about right.
Click to expand...

Yea, I'll just keep increasing and resetting I guess, I know I'm still a novice lifter at best so no hard feeling there, I'm sure advancement will come soon enough, and yea doing atg is definitely the way to go, which is why I've spent so much effort switching to it.
 
Workout #62 10-25-07

Well my overall lifting goals have changed a bit, no longer do I want to be super strong or huge, but I do want to be lean, fast and fairly strong, to implement that I'm first going to cut to a satisfactory level then slow bulk from there on until I need to cut again. And no I'm not cutting because I think I'm fat, I'm cutting because I stand and walk around all day and carrying 15lbs of extra fat isn't doing me any favors.

As for todays workout it went well, I'm still doing some assistance work and keeping it pretty close to rippetoes original format although I might do a little bit extra from time to time or switch it up a little.

Weight: 213lbs.

Squats: 45x5, 135x5, 185x3x4, 155x5, 165x5, 175x5, On the 185lbs squats I didn't go to atg, only parellel, after a few sets of that I switched back to atg and thats where I'm going to stay, probably won't ever do any parellel squats ever again. (All my reps where in excellent form)

Military Press: 45x5, 75x5, 95x5, 85x5, 85x5, these were good, got all the reps I intended to do in.

Barbell Rows: 135x5, 155x5x2, 165x5x2, These where awesome as well.

Pull-ups: 3x4, 2x1, today I was managed to do 3 pull-ups in a row multiple times, I think when I drop down to 200-205lbs I will really be able to crank these out good.

Overall a good workout, as I said before I'm going to cut down to around 200lbs by next year then just slow bulk for a very long time hopefully.
 
Workout #63 10-27-07

Good workout today, everything seems to be going well...

Weight: 211lbs

Squats: 45x5, 95x5, 135x5, 165x5, 175x4, 170x5, great from and these felt really good today, ATG is definitely the only type I will be doing from now on.

Bench: 45x5, 95x5, 135x5, 155x3, 150x4, 145x5, 145x3, Kinda went light on these since I wasn't fully recovered from last time.

Deadlift: 135x5, 185x5, 205x5, 225x5, 255x5, Yay, set a new deadlift PR today.

Other stuff: Nothing notable but I was able to do 4 Pull-ups in a row, as well kinda skimped on ab stuff because it seems like deadlifts kill my abs already.

So overall a great workout today.
 
Workout #64 10-30-07

Another good workout, not going to cut for much longer as the fat seems to be rolling off me... probably will start bulking again in December.

Weight: 214lbs

Squats: 45x5, 95x5, 135x5, 165x5, 180x5, 180x4, 175x4, seem to be increasing a bit on these again.

Military Press: 45x5, 65x5, 95x5, 95x3, 95x2, 85x5, my arms were slightly shot today, but I did manage to get my reps up anyways.

Barbell Rows: 135x5, 175x5x3, same as above.

Overall good workout though, my strength still seems to be increasing despite the decrease in calories.
 
Workout #65 11-12-07

Well today I finally felt good enough to come back to the gym after my deload... was a pretty light workout though as I want to ease myself back into the grove.

I'm also back to bulking as I lost about 7lbs of fat and really DON'T need to lose any more weight, I thought I was fatter then I really was... anyways if you want to see my bodybuilding gallary of my progress pm me for the link, I can't post pictures publicly until June 08 because of a promise I made... anyways my workout...

Weight: 210lbs

Squats: 45x5, 95x5, 135x5, 155x4, 165x5x2, 185x2
Bench: 45x5, 95x5, 135x2x5, 135x5x2.
Deadlift: 135x5, 185x5x2
 
Workout #66 11-15-07

I'm happy that I made it back to the gym today, yesterday I went but I was to exhasted and couldn't even do my warm-up squats so I put it off until today, thankfully today went pretty smoothly, I'm still not up to the weight I was doing before but I should be fairly quickly as it doesn't seem like I lost much strength.

Weight: 212lbs

Squats: 45x5, 95x5, 135x5, 165x5, 175x4, 175x3, 175x3, 170x3, pretty decent on these, they felt much better then last time.

Military Press: 45x5, 65x5, 85x5, 95x3, 85x3, 85x3, 75x4, seems like I burnt out on these pretty quickly, hoping I can get my stamina back up again.

Pendley Row: 135x5, 155x5x3, these were good today, won't take me very long to get used to these again.

Overall a pretty good day, nothing to special but I'm getting back in the grove and starting my second bulk... I'm quite sure after I'm finished with the bulk and cut then I should look much bigger.
 
Workout #67 11-19-07

Todays workout was awesome, I didn't set any pr's but my lifting stats are basically where they left off, actually I think I might off increased in squats slightly since I did 185 atg where I never could do that successfully before... anyways any increase is welcome as I've been stuck for awhile, hoping my bulk will allow me to break all my pr's.

Weight: 211lbs

Squats: 45x5, 115x5, 165x5, 185x3x3, 185x2x3

Deadlifts: 110x10, 200x15, deadlifted 15 reps not sure how many sets though as I paused at different points.

Bench: 60x5, 90x5, 135x5, 155x2, 145x3x4, 145x2, these felt pretty damn good, the arm problems I was having seemed completely gone today.

Good workout today, seems like I'm getting in the workout grove again, and since I'm bulking again decent strength gains should follow.
 
Workout #68 11-21-07

Todays workout was really crappy, I got to the gym and was having trouble with my warm-up sets so I decided to leave, I'm pretty sure that lifting stuff at work for 3 hours is what drained me so badly... anyways I guess I'll have to try again Friday...

Weight: 212lbs

Squats: 45x5, 115x5, 165x3

Military Press: 45x5x2

As I said, very pathetic workout, hopefully next time will be a bit better.
 
Workout #69 11-23-07

Today was awesome, I felt pretty angry about having mediocre workouts so I channeled that energy and my workout was pretty good.

Weight: 213lbs

Squats: 45x5, 115x5, 165x4, 165x5, 185x3x3, 185x2, 175x3, these were hard but my form was excellent and I do seem to be increasing on these, just got to keep at it for awhile.

Bench: 135x5, 155x2x2, 145x3x4, These were good, I wasn't doing high reps but I still think my arms got hit pretty decently.

Deadlift: 135x5, 225x15, again not counting my sets on deadlifts, but I got 15 reps total of 225lbs so I'm happy.

Good workout, I'm probably going to bulk until April or May so a good strength increase has to be in order.
 
Well I have decided to come back to weightlifting since my knees have recovered from a running related strain.

Anyways I have probably lost a little muscle and fat but not really much.

As for the workout:

<Size=3>Workout<\size=3> #71 1-2-08

Some of you may noticed I skipped a workout number and that was because I thought I would start a new journal but after some thought I figured I would stick to this one due to people finding it easier.

Weight: 211lbs, still 30lbs heavier then when I started, and much stronger as well so my five months of hardcore lifting, 1 month wussy lifting and 1 month off still has benefited me a lot.

Squats: 45x5, 95x5, 135x5x3, Just testing the waters on all my lifts again, I completed these atg with awesome form, just going to continue doing these at the current weight until I stop getting sore from them then will work on increasing them again.

Bench: 95x5x3

Deadlift: 135x5x3

Everything went well and I thought it was a pretty solid returning workout. Now its the day after and I'm pretty sore but I will still go back tomorrow.

Besides that it's a new year so hopefully I will have great as good or even better results then last year, well wish me luck anyways.
 
Workout #72 1-7-08

Finally another workout, I underestimated that doing lightweight would make me insanely sore the first few days so I bumped up my recovery time a little, today I tried to adjust and did pretty light weight as well.

Weight: 206lbs, I really was surprised to see myself this light today, I hope I didn't loose to much muscle.

Note: I am only going to list the top sets since thats usually all I read anyways when looking at my workout logs.

Squats: 135x5x3, same as last time, I don't think the soreness will be nearly as crippling this time though.

Military Press: 65x5x3, These were pretty easy, will see how much these affect me and adjust accordingly.

Pendley Rows: 115x5x3, these wern't very hard but I tried bringing the bar to high on my chest and it bugged my right shoulder so I'm now bringing the bar a little lower on the chest, seemed to fix the pain so I will continue doing the that way.

Overall I'm just happy that I got in another workout... I'm hoping that my body will get back into the grove off things pretty fast so I can start working out 3x a week again.
 
Quick update: I'm going to wait until tomorrow to workout as one of my legs is still kinda sore... not sure why the imbalance is there but it's practically gone today and should be gone tomorrow.
 
Workout #73 1-14-07

I'm now going to start following a schedule of Mon-Wen-Fri from now on, todays workout was pretty easy so I think it's time to start increasing, probably just +5lbs a workout and I should get to where I should be soon enough.

Anyways todays workout was pretty much exactly what I did last time.

Weight: 206lbs

Squats: 135x5x3
Bench: 95x5x3
Deadlift: 135x5x3

Everything was pretty easy, now I just need to stick to my schedule so I can get stronger then ever before!
 
MoFoBerto said:
Hey good job man. Keep up the good work. I haven't seen any of your new pics.
Click to expand...

I don't have any new pics yet, I should take a few new ones although I don't think they will be much better then the old ones since I haven't really gained any strength.

I might take a few later though, especially if more people want to see update pics.
 
Workout #74 1-16-08

Had a solid workout today, and I set up some ground rules I will follow from now on.

Squats I will increase every other workout, Military will increase every other workout but only by 2.5lbs, Deadlift will increase every workout and everything else will be every other workout. When I say workout I mean 2 days of doing the same thing.

Anyways todays results.

Weight: 206lbs

Squats: 140x5x3
Military Press: 65x5x3
Pendley Rows: 115x5x3

Like I said, solid workout... just going to follow my plan and hopefully keep the linear progression going for as long as possible.
 
Yea I think I might have gotten weaker... I strained something in my knees early November (Due to sprinting), I tried to come back strong two weeks later but I wasn't recovering from my workouts so I kinda lost motivation and didn't think I was in good enough shape to try working out again until early this month. I purposely started light enough so I could re-adjust to the weight without injuring myself again.

I was injured twice, once in September (Back sprain or something like that) and once in November... both injury's were very demoralizing and took me awhile to get back to lifting seriously again.

This time I'm just going to be a little more patient and stick to my plan and I should go above and beyond my previous accomplishments.
 
Workout #75 1-19-07

Well, missed my workout yesterday so I made it up today, felt good to increase some weights, although I'm bound to follow my lifting rules I made up for this program and will keep them until I do something else.

Weight: ??? The scale was malfunctioning so I might not get a weight reading for awhile.

Squats: 140x5x3
Bench: 100x5x3
Deadlift: 140x5x3

Everything went well, I look forward to following my plan and increasing in a linear fashion for quite some time.
 
You must log in or register to reply here.

Similar threads

T
Test, Mast, HGH, Insulin Log
Replies
1
Views
173
the_alcatraz
the_alcatraz
J
Johnvee's lifting log/life "diary"
Replies
2
Views
527
the_alcatraz
the_alcatraz
R
Really hitting a plateau with my weight training.
Replies
11
Views
2K
Arabian
Arabian
JohnjohnsonBra
Approved Log Test Anadrol EQ cycle Log
Replies
58
Views
2K
JohnjohnsonBra
JohnjohnsonBra
YoreyC
Form Check Squat, Row, Press, Fly, Lat Raise
Replies
12
Views
2K
MUSTANG_18
MUSTANG_18
Top Bottom