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wegs' journal

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wegs224

New member
Just signed up. I belong to another bb site, and thought this site offered some different perspectives, too. Nice to see a lot available on the net for weight lifters.

Some background on me, I've been a runner and cyclist for a long time. Those are my two 'loves,' so to speak. I came into weight lifting a little over two years ago. Love it, now. Didn't when I started. My goals started with hypertrophy as the main goal, but now, I'd like to really gain in strength relating to my deadlift and squats.

Injuries to note: I injured my neck years ago, and have a disk herniation, now. It's a bummer, because it flared up recently from squats, and for the past nearly 5 months, I've had to really lift a lot lighter than I was, to keep the pain at bay.

I'm just looking to keep a journal, where I can log my daily cardio, and weight lifting sessions.

My goals are to continue to build lean muscle, and as I said to increase weight with deadlifts and squats. My prior PR for both was 205 with deads and 105 with squats before the neck flared up.

I hit 105 for squats a few days ago, for reps, which I was ecstatic. My highest PR since the neck issue started back up is 155 for reps.

Goals are to be at 225 or better by Dec 1st with deads, and 135 for squats.

If you want to comment, or leave some helpful advice...I'm all for it. Thanks for having me. :)
 
Oh, and for people in the states...happy 4th!
Tried to post a pic of fireworks here, but ...hmmm...keep getting an error message.

Imagine them in your mind! lol :)
 
Meant to add up top...my schedule:

Monday: Cardio (usually run or cycling/spinning, no weights)
Tuesday: Chest and biceps, and cardio
Wed: Same as Monday
Thursday: Shoulders and tri's, cardio
Friday: off day/no weights or cardio
Saturday: Back day and cardio
Sunday: Leg day and cardio

*On the days of weight lifting, cardio is roughly 20-30 minutes, sometimes HITT, sometimes steady state
*On cardio days where there is no weight lifting, I do longer/endurance type cardio...longer runs or cycling
 
Idobehigh said:
When you do your cardio in the morning how long are you waiting to start weight lifting?
Click to expand...

hey idobehigh;

it varies. sometimes, i have the longer duration runs and cycling for the mornings, and weight lift in the afternoon. (weekends, typically, as i'm not as pressed for time)

during the work week, cardio typically follows right after weight lifting.
 
I'm mainly asking as your two compound lifts you want to improve seem like your doing cardio then straight to your back work out or legs witch would effect your energy and how much you will be able to lift. 225 for a female would be very impressive (I'm assuming you are a female) lol
 
Yes, on those days, for deadlifts/back day and squats/leg day...I *try* to do cardio in the a/m a few hours before the gym in the afternoon. During the week, I tend to do the cardio after the weights.

And yes, I'm female. haha =)

My highest PR for deads, was 205, about 5 months ago, before my neck issue flared up. grrr! I'm really wanting to get 225 by Dec 1st. I can do it if I add 14 lbs per month to it. (that starts this month) Right now, on ''paper'' it sounds so doable, but we'll see how it pans out. I have to work around this injury, so far so good thought. I managed 155 for reps for deads last Saturday, so hopefully, my plan will work.

Thanks for your thoughts! Do u keep a log/journal here?
 
I'm currently running hella and n2slin on here just started my fifth week just click my name and you will see it :)

205 isn't bad! How many reps did you get? Typically you want to get around 85% to 90% of your max for a few reps. If that doesn't work get up to 205 get your reps then immediately follow with as many reps at 135 you can do
 
Idobehigh said:
I'm currently running hella and n2slin on here just started my fifth week just click my name and you will see it :)
Click to expand...

okay, i'll look for it :)

205 isn't bad! How many reps did you get? Typically you want to get around 85% to 90% of your max for a few reps. If that doesn't work get up to 205 get your reps then immediately follow with as many reps at 135 you can do
Click to expand...

205 for two reps. i was stoked! :D haha

I will try this method u suggest. I have some friends who are very much believers of the 5/3/1 plan for making big strides with strength, but I can't seem to fully 'grasp' the whole concept of it. I mean, I get it ...but, when I start my own calculations, I get lost. :confused:
 
The 5 3 1 is more of a guide line, since you got 205 for 2 that would be your second set then most likely you will add 5 or 10 pounds and that will be your third set. How ever I do not train with a I'm only getting three and no more, I push myself and my clients it should be a more of a guideline. If you think your only going to get 2 then you probably will because your mind set isn't there. I like drop sets and feel those add the most strength and mass. Sorry for the rambling lol
 
@ idobehigh...thanks for that, and you're not rambling. lol i appreciate your comments a lot.

@ steve...hey thanks for the advice. you know, i've had this neck problem for a while, and never ever has any doc suggested this. i think you could be right with this! i wonder where to buy one, or are they only sold online?

So listen to this. I find out today that a man I'm friends with, his daughter who is 17, died instantly in a car crash a few days ago. I couldn't believe it. Horrifying! If you're the praying kind, please keep this man and his family in your prayers and thoughts. ((thank you))


Has been a really strange week, emotionally, for me. Won't bore you with the rest ...lol But, suffice to say, if my mind is 'off' wandering on other things...I sometimes can't get a good workout in. If I'm pissed off, that's different. But, if I'm sad about someone or something...it's tougher. Not making excuses, but something I should work on, I s'pose.


Well...today, I went to the gym and did yesterday's workout...shoulders and tri's. (because I skipped yesterday because I was feeling blue about something)

It went pretty well today overall. I need to really get focused for tomorrow, as tomorrow I'm going to try to inch my way towards my December goal for deadlifts...and add 10 lbs to last week's number. We shall see. I'm getting excited thinking about it.

For today...

Shoulders:

OH DB Press/standing:
1x12x15's
1x15x20's
1x12x20's
1x15x15's

Front lateral raises:
(alternating arms)
1x15x12's
1x15x15's
1x20x15's
1x15x12's

Side lateral raises:
Yuck, as always...
3 sets of 12, one arm at a time, each set (so 6 sets total) using 10 lb db
*will I ever graduate out of the 10 lb'ers? Just always has been a weak exercise for me.

Triceps:

CGBP:
2 sets of 15 just using the bar/no added weight
1x15x55
1x12x65
1x10x70
1x15xjust bar

Tricep push down machine/seated:
1x15x60
1x20x65
1x20x70
1x15x60

Rope push down:
3 sets of 15 @ 55 lbs

Abs:
2 sets of 30 crunches

Cable torso twist:
2 sets each side of 30, 17 lbs << went up in weight, felt good

*Went for run outside, cooler from all the rain, so was pretty pleasant.
Distance: 3.50 miles
Time: 36:12
*sluggish, could do better...but sometimes, it's just about enjoying the run, and not all about pace.

*nothing to write home about, but the run was mind-clearing. If you could bottle the 'high' you get from a good run, and sell it? You'd be a millionaire.

Have a good evening, everybody! Wish me luck for my deadlifts tomorrow! :) Thx for the support.
 
Nice work in here! :) Could never do that running.. Well I used to.. But it sure cant happen now!
 
compression problems are common with lifters, the inversion table will de-compress your body from head to toe. i had neck issues for a while but after visiting many docs they said everything they saw was normal so finally i listened to a member on here (burnthiscorpse) who is older and has had a ton of injuries over the years and he strongly suggested getting one. i went on amazon and found one for under 200 bucks and said let me give it a shot, if it doesn't work i can always just send it back. well a few days of using it and i felt much better and now i use it 2-3X per day and my neck doesn't bother me at all anymore.. all i needed was something to help me de-compress and stretch the body. when i use it i actually can feel my spine lengthening, its awesome.. wrestlers use it quite a bit since they are picking up heavy things and throwing them all day

what part of FL are you? i am in FL as well
 
Hi Steve :)

This is so funny you suggesting this because when I first hurt my neck a while back...the doc put me on a table ...face up and my head in this thing whereby my neck was "stretched." It would feel so much better. When it flared up about five months ago. I was doing squats with the bar too high. Which I think that is what did it. But when I "pull" my head ...and elongate my neck...that is the only stretch that helps. I'm going to look into this...can't thank u enough for suggesting it.

Will it make me taller? Hehe :-P

I'm in Tampa area...where are u?

Today ...deadlifts later ...I'm excited because I tested things last week and could manage 155 for reps with no neck pain. Today going to add ten lbs and see what happens. Goal is 225 or more by dec 1st! :)
 
wegs224 said:
Hi Steve :)

This is so funny you suggesting this because when I first hurt my neck a while back...the doc put me on a table ...face up and my head in this thing whereby my neck was "stretched." It would feel so much better. When it flared up about five months ago. I was doing squats with the bar too high. Which I think that is what did it. But when I "pull" my head ...and elongate my neck...that is the only stretch that helps. I'm going to look into this...can't thank u enough for suggesting it.

Will it make me taller? Hehe :-P

I'm in Tampa area...where are u?

Today ...deadlifts later ...I'm excited because I tested things last week and could manage 155 for reps with no neck pain. Today going to add ten lbs and see what happens. Goal is 225 or more by dec 1st! :)
Click to expand...

yeah i think with squats it kinda pushes your head forward and causes more compression. so that makes sense. sounds like the doc put you on an inversion table to me

i used to go to tampa all the time a few years back and go to the hard rock, i like the fishing there too.
 
I lived in tampa for a long time when I was younger.. I liked the beaches
 
How does one multi quote here? :-/ lol

@ Steve...yes, squats can do that. Last week, kept the bar very low and was able to do 105 for reps without neck strain or pain. I was happy. :)
I've never been to the hard rock lol but Tampa's a fun town without all the tourist bs like in other parts of FL.

@ Evan...yeah, the beaches are nice. I don't go as often as I used to. Hope you're having a good day. :)
 
Idobehigh said:
I'm in Florida also Clearwater area the beaches are better ;)
Click to expand...

lol I'd have to agree. St Pete's got some nice beaches, too.
Clearwater's so crowded though, most of the time. I can only imagine what it's like this weekend, with the holiday.

So, how do we upload pics to our own gallery? I can't seem to figure it out. :rolleyes:

My back and neck are hurting today...like not a soreness, but a tweak of some sort. I'm so tired of working around this neck injury. Blah. In a few hours, going to the gym to still see what I can lift for deadlifts. Worse case, I can't do more than last week, and I'll just have to stop.

Leaving this here...this song always puts me in a good mood. lol :)

http://www.youtube.com/watch?v=co6WMzDOh1o
 
Well, wasn't able to make the 165 deadlift I wanted. My neck was meh, ok. But, my left hand just lost its grip as I was lifting it up. wth? I have no idea what that was about. Looking in the mirror at the weight slipping, I just had no choice but to put it back down. :( Adding 14 lbs per month to get to my DL goal of 225 by December 1st may prove harder than anticipated. lol

I've had an emotional week. Won't bore you with the sordid details, but...was able to get through the workout today, with a good energy throughout. Just bummed I couldn't make that 165. But, there's always next week. For those who didn't read the beginning of my journal, I have a disc herniation in my neck...and I'm working 'around' this injury. I guess I should be pleased with how far I've come over the past few months since the flare up with it.

Ok...here's what I did in order of the exercise:

Back day:

Deadlifts:
warm up, just bar for 20 reps
Regular sets:
1x10x105
1x7x155
1x0x165 << :( took it up 1/2 way, and left hand grip was slipping
1x1x160 << so, I added 5 lbs to the overall weight...two 2.5 plates on either side. If I couldn't up the weight by 10, I'll up it by 5! lol
1x3x155
1x10x105
*neck feels ok after all this/that part I was happy about

Wide grip lat pulldowns:
1x10x60
1x10x70
1x8x80 << this was hard today
1x10x90 << underhand grip
1x10x60

Seated Cable Rows:
1x10x60
1x10x70
2x10x60

Bent over rows:
*I don't like these AT ALL, but I do 'em
2x10x15's/each side
1x10x20's/each side

Farmers Walk:
Carrying two 25 lbs plates, each hand...to strengthen my grip!

Abs:
Standing cable torso twists--17.5 lbs
3 sets of 20 each side << LOVE this exercise, such a great core exercise

Cardio:
Did speed work today outside. Really hot in Florida right now. At least it's not raining for a change!
30 minutes, 2 minute sprints, then steady state, etc for 30 minutes

That's all she wrote. :)

Notes: Overall, pleased with the workout, but I honestly was hoping to increase my DL by 10 lbs today.

Something I discovered to share with you all...to add to your protein shakes or protein pancakes etc..., if you're not already familiar with it...good stuff:

http://images.netrition.com/images/id_watermark_jpg/507-0001.jpg

Have a good night, everyone! Thx for following, if u made it this far. :)
 
160 is still a good dead lift, if your going for a max what I usually do is ill do my warm up but ill do it max of 5 reps then ill rest a min or two then get it again for 5 then I will take a 2 mins off and add the weight that I'm attempting and stretch for a minute then get it when you have your energy back, I don't know how long your rests are but go longer than a minute on days you try and max out
 
Thanks idobehigh ...yeah, I think the issue today was my grip. Because my neck problem flared up a few months back, I've really been lifting lighter and my grip hasnt been an issue as it is now that im trying to lift heavier. (for me) If that makes sense.

We'll see how it goes. :)
 
Road, Mountain, or track?

Sent from my Nexus 7 using Tapatalk HD
 
This has been a rough week; first, ended a "friendship" with someone who treated me bad, then found out a guy I'm friends with, his daughter died suddenly in a car crash and she was just 17 yrs old and found out today, that the head pastor at the church I attend died last night. And he was like a grandfather to me. :(

I will head up to the gym later to see what I can get done.

Life is fragile everyone. Make sure you don't take life and those whom you care about, for granted.
 
Sorry to hear about that everything always comes in threes and its usually all of a sudden. My thoughts and prayers go to you and there families. We all just hope it doesn't affect the gym to much, as school teachers say leave the bullshit at the door lol
 
Idobehigh said:
Sorry to hear about that everything always comes in threes and its usually all of a sudden. My thoughts and prayers go to you and there families. We all just hope it doesn't affect the gym to much, as school teachers say leave the bullshit at the door lol
Click to expand...

I know about the threes thing :(
Thank u so much for your kind words ...means a lot. Big hugs to you.
 
Sunday July 7th

Leg day

Very shortened version; my heads just not in it today. :(

Squats:

Warm up: 1x10x65
Reg sets:
1x8x85
1x8x85
1x8x105 << did this last week; highest since my neck flare up from 5 months ago
1x8x85

Leg Press:
1x15x130
2x10x150
1x15x130

Kept leg press light.

Just not feelin it today. I tried. :-/

Have a good week everyone!
 
Good log Wegs. I also live in Tampa and just got back from the St. Pete beach as you were just speaking of.
Anyways, sorry to hear about you Pastor and the young girl passing. Keep your head up!
 
Elrock said:
Good log Wegs. I also live in Tampa and just got back from the St. Pete beach as you were just speaking of.
Anyways, sorry to hear about you Pastor and the young girl passing. Keep your head up!
Click to expand...

Hai!
Thanks for stopping in...the beach fun today? It didn't rain all day! Lol finally.
Thank you for your kind words about my pastor and my friend's daughter. It was a sad week.

@grub....thanks for coming by, too. I paid your journal a visit :) you're strong!
 
Looking back at my workout today. Damn. Wish I had stuck it out and continued with the rest of my routine...but I almost started crying at the gym over all this sad news. :-/

I'm feeling better tonight tho.

Tomorrow is a long run or ride day as long as the rain stays away.

Be well, everyone!
 
Monday, July 8th

Tonight, was a far better night than yesterday's workout. Left my emotions at home. :) And it worked.

Preworkout stimulant needed today, as I didn't sleep so well last night. Took two scoops of jack3d. Really helps me to focus more than anything, I find.

Preworkout shake: Muscletech, Chocolate, Phase 8...one scoop, with PB2 and just water

Finished up leg day from yesterday...

Leg extensions:
1x15x60
1x15x65
1x15x70
1x10x75
1x10x60

Seated leg curls:
1x12x50
1x12x55
1x10x60
1x8x65
1x12x50

Standing glute machine:
*good for the bootay
2 sets each leg, kick backs...at 60 lbs
2 sets each leg, kick backs...at 70 lbs

Lunges:
*using 15's
*2 sets of 15, each leg

Standing calf raises:
*using 20 lb dumbbells each hand
2 sets of 20

Abs:
Cable torso twist:
3 sets of 15, each side, 17.5 lbs

Planks:
3 planks holding for 50 seconds a piece

*Steady state run outside, untimed
25 minutes

*I've decided to follow a table (see below) that someone I know was kind enough to give to me. I may modify it as it goes, but this could be a good guide for me to use to increase my deadlifts for my december goal. It still doesn't make 100% sense, lol, but I'll get it probably once I start the cycles. It's based off the 5/3/1 concept, but just for deadlifts. I don't fully 'get' 5/3/1. I don't know how to figure out percentages. Luckily, my friend figured it all out for me. Yay! =)

*I also am moving deadlifts to have their own separate day. They deserve their own day! lol Seriously, though...deadlifts on saturday, then squats on sunday,meh... it's just too taxing for me. I think I will move a recovery day to Monday. We'll see. Or maybe just when I feel my body needs the rest.

If my goal is 225 or higher by December 1st for deadlfts...what do you all think of following this table to get there? Remember, I have a neck issue...so part of why he configured this for me, was to ensure I stay safe, yet keep gaining in strength. He started with 155, because that is my highest deadlift since my neck flare up 5 months ago. 5 months ago, I was able to reach a PR of 205. Just giving you some insight into where these numbers came from. :)

cycle week 1 week 2 week 3 5 5 5+ 3 3 3+ 5 3 1+1 155 | 115 125 130 | 125 130 140 | 115 130 1452 165 | 125 130 140 | 130 140 150 | 125 140 1553 175 | 130 140 150 | 140 150 160 | 130 150 1654 185 | 140 150 155 | 150 155 165 | 140 155 1755 195 | 145 155 165 | 155 165 175 | 145 165 1856 205 | 155 165 175 | 165 175 185 | 155 175 195 7 215 | 160 170 185 | 170 185 195 | 160 185 205 8 225 | 170 180 190 | 180 190 205 | 170 190 215
​
 
Last edited:
well that sucks, it's not posting the way he showed me the table. :(
i'll have to play with it and repost. not sure if you all can figure it out with it looking like this.

there are 8 cycles that take me from 155 to 225 (155 being the first, 225 being the last)
8 cycles per week 1, so all in all...it might take me 5 to 6 months to get through this table. which is perfect ...as i want to be at 225 by december

The odd thing about this program, though...is I'll be lifting much lighter than I'm used to it looks like for the beginning cycles. But, I guess there's a method to the madness. lol
 
Yesterday was an unplanned rest day. Had a bad migraine for some reason and if you have ever had one if these it's pretty awful. Today will get chest routine done. So chest and tri's today.

:)

On another note...is there any way to change the tag line under our avatars?
<<<< I don't like "good bro" ...lol what does this even mean? :-}}
 
on the run..the eyes and biceps are what caught my attention..but.....alls cool..I'm a contrctor in Afghanstan.---just received my PYTH-347..slammed down 4 hits to jump start the process.. I'm close to -- well just say I'm up there in age.. I do work out just about everday..Tent Gym on the FOB here is crowded.. limited equip--I'm mainly a one-pully 3 hr workout kind of guy--so I'm jumping on the endurance - stamnia ?? and strength bandwagon.. not looking to get big.. seems to slow me down.. however do miss gritting my teeth and feeling pumped all day..no babes available to test out PHYT-347 claims--thats ok..I'm staying focused on the gym and computers..The computers is my contracting gig.. its all good... thanks for letting me hang out.. take care--maybe see you again.. be looking for the eyes.. and biceps :-) Wheres spellcheck???

I Don't have allot of questions on workouts..may seek info on running-- I notice you mention you run.. Long story--as of this time last year i used to run 8-10mile runs 3 to 4 times a week...had to revert to walking...again, its all good...

gotta go.. :ryanh:
 
Lol I'm blushing caberai...thanks for the compliment :)

So...phyt-347 is a test booster? I don't know anything about the different names for this...

Maybe take some time to find a good program for what you're hopeful of accomplishing.

Thanks for dropping by; you have a good day! :)
 
Tonight was chest/tri's night...and I decided to try out powercleans for the first time ever. I did them! I'm so excited. VERY different movement than I'm used to. My traps are feeling tight, and a slight slight tweak in my left shoulder. Not sure if that's normal afterwards?

Funny story >> I asked a guy at the gym...'um, do you know how to do power cleans?' He laughed and said yeah. I said, I watched a few videos on it, but can you demonstrate. I just needed to be sure on the form. He was very helpful. He then watched me do it, and said...I need to work on not clutching the bar so tight when bringing the bar up. I should have my fingers 'hooked' around the bar, near my fingertips. I tried over and over...and that is going to take time. :=/ I kept gripping the bar so tight. Hmmm...I guess I'm afraid to hold it so loosely (?), until I practice some more. But, I kept watching in the mirror, and it went pretty well. I think it will take me a while before I add weight. It is a very different movement than I'm used to...but it was fun to do something new!

I can see why you have to 'explode' when doing the second pull if you're using a lot of weight. I have a newfound respect for people who do these. Just the bar alone was challenging, learning this for the first time. lol

In order I did the exercises:

Flat Bench:

Just bar/warm up-15 reps
Reg sets:
1x10x65
1x10x75
1x8x85
1x2x90 << had someone spot me so I could get this...getting somewhat better
*bar touching chest for every rep/set

Incline chest press:
1x12x50
1x12x55
1x10x60
1x10x65
1x8x65

Power Cleans/just bar/no weight added:
3 sets of 8 :)

Tricep rope pull downs:
*not a fan, but decided to try something I haven't done in a while for tricep work
3 sets of 10 @ 30 lbs

Straight bar pushdowns:
3 sets of 10 @ 30 lbs

Tricep DB Extensions/behind head/seated:
3x15x25

Abs:
Cable torso twists
3 sets of 15 set on 17.5 lbs

Pushups:
15

Then, ran outside:

Distance: 2.12 miles
Time: 20:23
*It's hot out! dang!

~the end~

It was a pretty good night!

Preworkout: 2 scoops jack3d
Preworkout: 1 scoop muscletech, vanilla phase 8 protein and 2 spoons of PB2 and water
Post workout: veggie omelette
 
Tonight, was shoulders and triceps. REALLY great workout. Had a good energy throughout. I decided to do more volume, lower weight across the board. Reason being, think my body is a bit tired from all the compound work. The power cleans yesterday, while just using only the bar, were tiring. lol I'm not used to doing a movement such as that...but it's all good. It's been a fun week, overall.

In order of the exercise:

Thursday, July 11

Military Press:
*used smith machine for this/it was a little tricky at first to get the seat (with the back) positioned just right but I got it. It was more challenging than I thought it'd be, but fun.

*1x12xjust bar/no added weight
*1x12xadded 10 lbs
*1x6xaddded 20 lbs << this was hard
*1x12xjust bar/no added weight

Bicep curls/alternating arms:
1x15x15's
1x10x20's
1x8x20's
1x15x15's

Front Lateral Raises:
*all about volume, didn't want to raise the weight
*4x15x12's/alternating arms

Lateral Side Raises:
*one arm at a time
*2x10x10's -- each arm
*2x15x8's -- each arm

Bicep cable curl:
4x15x15

OH DB Press/standing:
1x15x30 (2 15's)
1x10x40 (2 20's)
2x15x30 (2 15's)

Preset curl bar curls:
4x15x30
*can do 40, but just wanted volume tonight

Abs:
4 planks, holding 50 seconds each

Cable torso twist/standing:
*this exercise is the best ab workout i think i've ever done
*3 sets of 15 pulls/each side/set at 17.5 lbs

Oblique side bends using 25 lb plate -- 2 sets of 15/each side << I enjoy these

*Cardio:
Sprints -- 45 seconds each, 10 sprints total
*then 10 minutes of slow steady pace to rest
*I had a good energy here

Preworkout: 2 scoops jack3d
Preworkout: 1 scoop chocolate Syntha + 2 spoons of PB2 << on sale, so thought I'd buy it instead of the muscletech...
Post workout: 3 eggs + bowl of oatmeal with 1 spoon of brown sugar, and some nuts << sounds boring but I like it post workout

~the end~


Happy Friday-eve! Almost the weekend...weeeeeeeee!
 
grubd said:
Doing some great lifts that you usually don't see females do.
Click to expand...

hey grub! yeah, i'm trying new things. I don't see many people, male or female doing some of this stuff at the gym at all. I don't know why that is, really. But, it's fun!

So yesterday, I started the 5/3/1 for deadlifts. This is to gain strength back, that I lost when I went on hiatus due to my neck injury flare up. Recommended by many, a friend of mine put together a chart for me. Here it is, and I'll be following this until I reach the desired PR of 225 or more ...by December 1st! Woot! Hope I can make it.
smile.png
cycle week 1 week 2 week 3 5 5 5+ 3 3 3+ 5 3 1+1 155 | 115 125 130 | 125 130 140 | 115 130 1452 165 | 125 130 140 | 130 140 150 | 125 140 1553 175 | 130 140 150 | 140 150 160 | 130 150 1654 185 | 140 150 155 | 150 155 165 | 140 155 1755 195 | 145 155 165 | 155 165 175 | 145 165 1856 205 | 155 165 175 | 165 175 185 | 155 175 195 7 215 | 160 170 185 | 170 185 195 | 160 185 205 8 225 | 170 180 190 | 180 190 205 | 170 190 215So here is what I did yesterday for back day:

Deadlifts:
Warmup/just empty bar/20 reps
Then, working sets:
1x5x115
1x5x125
1x8x130
*Strange because I can lift heavier now, but I need to follow the plan from the onset. Question...with 5/3/1, do you jsut do the three given sets and that's it?

Wide grip lat pulldowns:
*was weak here for some stupid reason (i almost cried ...i know, don't say it :smash:)
1x12x60
1x10x70
1x8x80 << wtf? this was really hard and forget about 90 lbs....couldn't do it at all. really weird.

Seated Cable Rows:
1x15x60
1x15x70
1x10x80
1x8x80
1x15x60
*this felt good, though

Cable twists standing for abs:

3 sets of 15, set on 17.5 lbs
each side
love this exercise, you can see the results...and feel them quickly.
best ab exercise EVA

Planks:
3 planks holding 50 seconds each
DO NOT love this exercise :rainbow:

Went home and used my spin bike for 30 minutes. Intervals throughout. Wish they had spin bikes at this new gym. Every gym should have these. My opinion. ;)

Happy Sunday!
 
I honestly am in a state of euphoric shock. On a cloud. :)

I got a squat PR today of 115 lbs, for reps! Yesss! I did 105 no problem, and that was the highest I had gone, ever...and especially since my neck flare up of a few months ago. You know when you have that feeling that you can go heavier?? You just feel it? Well, I said...ok, I'm going to add ten lbs to this, and see what happens. HOLY CRAP I DID IT! No problem at all, for reps! Oh and two sets. haha I finally am getting stronger!

Today, in order of the exercises...

LEG DAY ...WOOT!

Squats:
*warm up/bar only/15 reps
*working sets:
1x12x75
1x10x105
1x7x115 << all time PR
1x4x115 << all time PR
1x12x75
*all time PR means that since starting weight lifting a little over two years ago, this is my highest I've ever squatted. My neck flares up have come and gone. Today, neck feels totally fine, yeah!

Leg Press:
*you know this machine mimics more a hack squat than a leg press, but that's what this gym calls it.
1x15x130
1x10x150
1x10x150
1x15x130
*couldn't really go higher with weight, legs were hurting a bit after squats

Leg Extensions:
1x15x55
1x10x60
1x10x75
*single leg: 2 sets of 15, each leg, @ 35 lbs

Standing Glute machine:
1 set of 15, each leg, using 50 lbs
*my butt hurt from all those squats, couldn't do more here!

Seated leg curl:
2x15x55
2x10x60
1x10x70

Abs:
2 sets of cable torso twists standing..
using 17.5 lbs
each side 2 sets

Went for a quasi fast walk/job outside for 20 minutes. My legs were a little shaky and rubbery. But, I still got some cardio in, which was cool.

Totally see myself getting 135 for squats in a few months, which is on my wish list!
 
Congrats on your pr keep pushing yourself. If you got it for reps and 2 sets you might be closer to 135 then you think!
 
wegs224 said:
Yesterday was an unplanned rest day. Had a bad migraine for some reason and if you have ever had one if these it's pretty awful. Today will get chest routine done. So chest and tri's today.

:)

On another note...is there any way to change the tag line under our avatars?
<<<< I don't like "good bro" ...lol what does this even mean? :-}}
Click to expand...

as you make more posts the tag line will change. if you become platinum you can change it though to whatever you want.

let me see if i can plat you up for a week...

also i don't think you mentioned your stats.. that is a pretty strong deadlift but yeah going heavy with your existing neck issues is probably not the best idea. maybe aim for 5-6 reps so you aren't maxing things out.
 
Idobehigh said:
Congrats on your pr keep pushing yourself. If you got it for reps and 2 sets you might be closer to 135 then you think!
Click to expand...

Hey you!
You're right...I need to put the numbers into the PR calculator. I want to make sure my neck stays safe. :)

Thanks for coming by ...is your avatar George Zimmerman? Lol
 
stevesmi said:
as you make more posts the tag line will change. if you become platinum you can change it though to whatever you want.

let me see if i can plat you up for a week...

also i don't think you mentioned your stats.. that is a pretty strong deadlift but yeah going heavy with your existing neck issues is probably not the best idea. maybe aim for 5-6 reps so you aren't maxing things out.
Click to expand...

Hey Steve thanks so much for that!
My stats are 5'4" 136 lbs and is like to lean out to 125

Things are going well ...think taking things lighter for a few months helped me a lot
Inching towards my goal of 225 deadlift and 135 squat for December 1st!
Woot! :)

Have a good day!
 
Buildingup24 said:
Damnnnnnn you're strong! you should log what u eat on here!
Click to expand...
haha im not that strong, but thank you! :rainbow:
i used to put my daily nutrition in fitday, but then there were foods not listed. i had to improvise. it was like...is this accurate? i know fitnesspal is a cool tool. maybe i'll track there and share here, ok. thanks for popping your head into mah journal!

So...my goal was always hypertrophy, but then along the way, you gain powerlifting friends...and they egg you on to try something new. so you start mixing with your goals. and pretty soon, you get addicted to the highs of PR's. lol true story. it's fun to lift strong.

right now, i'm just so happy to be lifting without neck pain! weeeeeeeee!

Tonight, was cardio for endurance only, no gym.

I've missed cycling and running longer distances. So, I try to add this in twice weekly. For my own sake. I love running and riding.

Distance: 16.09 miles
Time: 55:14 minutes
Not bad...
But, I'm in agony. I won't lie. lol After leg day yesterday...my legs KILL me right now. No joke! :worried:

So...speaking of some heavy lifters...familiar with dmitry klokov anyone? Oh my, he's not only strong, but sucha hottie. oh my! hehe

Thought I'd post this here for you because it's so awesome! enjoy!

 
Idobehigh said:
Try out my fitnesspal
Click to expand...

is it easy to use? if not...i won't be consistent with it. i used to like fitday, but then half the stuff i was eating wasn't in there. brand names, etc. PITA! but, i will check it out...hope you are doing well, boy. :)

So, you all know my story by now if you've been reading along, about my neck recovering...yay! My deadlifts are getting stronger, now. My squats are getting stronger. But, bench. Such a challenge for me. My nemesis. At the urging of someone I know, he suggested I try 5x5 to see if that brings some gains. I did it for the first time tonight, and loved it. Simple to follow. And it's all mind over matter. :) Your mind sort of is 'tricked' into believing it can lift a bit heavier, in 5 rep increments. Honestly, I think that is the whole 'science' behind it.

For those not familiar with 5x5, you pick a weight that is 'comfortably heavy.' Not your heaviest, certainly...but a weight that is heavier than you'd normally start off with, and that will be the weight for the 5 sets of 5 reps. I chose 80, because I didn't see myself being able to last for 5 sets with higher.

Here's what I did in the order I did everything tonight:

Preworkout: 2 scoops jack3d
Preworkout: 1 scoop chocolate syntha, with 2 spoons PB2 ...and just water added
Post workout: 3 eggs, and a decent size bowl of oatmeal with raisins and a little 1/2 and 1/2 mmmm!

Chest & Bi's:

Flat bench:
*warm up: just bar/15 reps
5x5x80

Incline machine:
5x6x65 << one extra rep was all i could do

Incline bench:
*with dumb bells
*this was odd, but i had no struggle tonight. and i think because my mind knew it'd just be 5 reps at a time
5x6x25's << could do one extra rep

Bicep curls/standing:
1x15x15's
1x12x20's
2x15x15's
*alternating for all sets

Bicep curls/incline bench:
*these are really good, yet a challenge
4x6x15's << applied the 5x5 here, but went up one extra rep

Standing bicep curls/pre set curl bar:
*did 5x5 here, with heavier weight, normally i also curl 30, but not tonight
5x5x40

*15 regular push ups

Abs >> 3 sets of standing cable torso twists/each side/17.5 lbs
Abs >> 3 sets of oblique side bends using 25 lb plate

Cardio:
*Then, sprints outside. These went incredibly well. I was so pleased.
*30 minutes, 45 second sprint intervals throughout
*10 minute cool down jog back to gym
~~runner's high tonight ~~


Don't be afraid to try new things, peeps! ;)

Some music from my ipod that helped me along...enjoy

 
Yes it's easy to use you can download it on apple or android and there is a scan button and u scan a barcode and it adds your food for you try it out :D
 
July 17, Wed

Breakfast today: two eggs and two turkey sausage patties, coffee
Also, I take two scoops of aminO energy in the morning. It's not just a pre workout stim.

Isn't this exciting?
:-}}
 
Subbed! Reading this is temping me to start a journal too :-)
As far as myfitnesspal or any of those apps really, it's best to input your own info for foods. A lot of the time what's already been submitted is not accurate. It's easy, all I input for a specific food is overall cals, protein, fat, carbs and sometimes sugar. And if you're like me and eat pretty much the same thing all the time it won't be too annoying.
 
CML0915 said:
Subbed! Reading this is temping me to start a journal too :-)
As far as myfitnesspal or any of those apps really, it's best to input your own info for foods. A lot of the time what's already been submitted is not accurate. It's easy, all I input for a specific food is overall cals, protein, fat, carbs and sometimes sugar. And if you're like me and eat pretty much the same thing all the time it won't be too annoying.
Click to expand...

Anything I have eatin has always been correct on myfitnesspal. As long as its not a subway or a restaurant
 
rustilldown said:
This is an awesome journal I must admit:) I love the passion and your attitude !
Click to expand...

aw, thanks! so kind of you. hope you are doing well today, russssstill lol :)

@ CML0915 ...hello! thanks for stopping in. yes yes, start a journal. we will visit it. :D
it keeps you accountable in an odd way. i will try the fitnesspal, or i'll list my food here and a nice nice person will do it for me, maybe haha

@ idobehigh...hey! hope you are well, boy. your avatar ...what on earth? you're so weird. ;)


No gym tonight, mondays and wednesdays are endurance cardio days...so, i went for a ride. Ugh. I wanted to go 20 miles. Apparently, my body had other ideas. lol I got to 12 miles, and felt nauseous. My fault, though. At work...I ate oatmeal before leaving. And drank three scoops in water, aminO energy. Then, when I arrived home...before the ride...I downed a chocolate protein shake with PB2 in it. ;) Doesn't that sound awful? haha What was I thinking? I wanted enough sustenance to get me through the 20 miles. I jumped on the bike, and felt ok for a bit, then I got to 12 miles...and was like....:( haha

I'm fine now. It was what I ate.

But...not a bad clip for what I did:

Distance: 12.09 miles
Time: 42:34 minutes

Hey...anyone watching tour de france?



that's a ton of pedaling!! :eyes:

Oh, before I forget ...food for the day. I hope I remember everything.

Breakfast, listed above.
Mid morning snack, 25 almonds
Lunch: Small chef salad, lite italian dressing
Mid afternoon snack: kashi cereal, one packet, just water added
Pre ride: 3 scoops amino energy/grape
Pre ride: 1 scoop syntha protein powder, chocolate/2 scoops pb2
Dinner: 2 hb eggs, and 1 bowl of oatmeal (this was about 2 hours after the ride, I wasn't too hungry)

Thanks for stopping in and sharing my day with me. :kitty:
 
Idobehigh said:
Anything I have eatin has always been correct on myfitnesspal. As long as its not a subway or a restaurant
Click to expand...

I told her just to give her a heads up, it CAN be inaccurate, which could make or break her caloric goal for the day.

Also, make sure you weigh everything on a digital scale, often times the serving size on the package is not really what it is when you weigh it out. Usually breads, bagels, cereals, pastas are off.
What is your ultimate goal Wegs?
 
CML0915 said:
I told her just to give her a heads up, it CAN be inaccurate, which could make or break her caloric goal for the day.

Also, make sure you weigh everything on a digital scale, often times the serving size on the package is not really what it is when you weigh it out. Usually breads, bagels, cereals, pastas are off.
What is your ultimate goal Wegs?
Click to expand...

Hello :)
I do use a digital scale. Coolest invention ever! Lol
Love it. You simply can't eye ball portions.

My goal is two fold. To continue building lean muscle but frankly, I want to gain strength.

Specific goals are:
Deadlift: 225 or better by December 1st
Squats: 135 by same date
Bench: 125 by same date

Or sooner would be nirvana :D
The challenge is not gaining weight but finding yourself hungrier as one lifts heavier. Hmmm...thoughts to that?

If you look back in my log here...you'll see I gotta work around an old neck injury.
So that's why I had to set new strength goals.

So u start a journal yet? Hmmmm? :)

Tonight is shoulders and triceps. Going to do power cleans and military press again. Power cleans are cool but hard!

See u all later. Thx for your thoughts and advice.
 
Oh here is my food so far for today ...

2scoops amino energy upon waking
Two eggs, coffee and turkey sausage patties

No morning snack.

Lunch will be a chicken flat bread wrap with veggies.

*i only drink water all day with meals and without. Don't like tea and soda
I do drink coffee in the morning.

And I have stopped alcohol for the past 6 weeks.
I never drank much but on the weekends...with friends...started becoming a habit and it would mess with my workouts.
Feeling better since I stopped! :)

On another note...I don't dont calf raises. Between bike and running, they get enough. Lol they are the sorest muscle of my whole body today.
:D
 
wegs224 said:
Hello :)
I do use a digital scale. Coolest invention ever! Lol
Love it. You simply can't eye ball portions.

My goal is two fold. To continue building lean muscle but frankly, I want to gain strength.

Specific goals are:
Deadlift: 225 or better by December 1st
Squats: 135 by same date
Bench: 125 by same date

Or sooner would be nirvana :D
The challenge is not gaining weight but finding yourself hungrier as one lifts heavier. Hmmm...thoughts to that?

If you look back in my log here...you'll see I gotta work around an old neck injury.
So that's why I had to set new strength goals.

So u start a journal yet? Hmmmm? :)

Tonight is shoulders and triceps. Going to do power cleans and military press again. Power cleans are cool but hard!

See u all later. Thx for your thoughts and advice.
Click to expand...

No journal yet, I'm so busy right now, working 6 days a week. I'd love to but feel I won't be too good at keeping it updated right now.
Love your strength goals. Squat and Deads have always been easy for me to move up on but I've been stuck at 120 bench for like 3 months. I too have an injury so benching flat (Deads are out of the question right now too) hurts. I've mostly been doing incline DB's. Do you plan on doing any power lifting competitions? What about any bikini/figure comps?
So basically you want to do a recomp? Kinda sorta? I know when I'm cutting or just trying to maintain I save most of my calories for the later half of my day, I tend to be hungrier at night, so I'll eat 2-3 bigger meals with maybe a snack or two. It helps with hunger and over eating. I can't do the 5-6 mini meal crap, they just leave me never feeling full and satisfied.
 
CML0915 said:
No journal yet, I'm so busy right now, working 6 days a week. I'd love to but feel I won't be too good at keeping it updated right now.
Love your strength goals. Squat and Deads have always been easy for me to move up on but I've been stuck at 120 bench for like 3 months. I too have an injury so benching flat (Deads are out of the question right now too) hurts. I've mostly been doing incline DB's. Do you plan on doing any power lifting competitions? What about any bikini/figure comps?
So basically you want to do a recomp? Kinda sorta? I know when I'm cutting or just trying to maintain I save most of my calories for the later half of my day, I tend to be hungrier at night, so I'll eat 2-3 bigger meals with maybe a snack or two. It helps with hunger and over eating. I can't do the 5-6 mini meal crap, they just leave me never feeling full and satisfied.
Click to expand...

hello :) hope you had a good day
hey 120 bench i'd take right now. lol that's very strong.

regarding bikini, etc. i went to an ifbb show in tampa two years ago. and that is just not me. my hat's off to anyone who does it. but my boobs are small. lol i am small. taller women seemed to win. lol and psychologically, it's just not me. i'm kinda shy in some ways. :heart:

i think i might want to do a meet. :) yep. a deadlifting or bench meet, once i can get bench where i want. that would take effort with the bench. but the deadlift is my strongest lift...we'll see what happens, right? :D


Okay...tonight...shoulders and triceps!

Had a killer workout. I'm so happy. Did power cleans again, without weight. Just to get the form down. This guy came up to me and told me that I was doing them 'pretty good,' and he smiled. That made me happy to hear.

Then, did military presses using the smith machine. I like that actually. Tonight, I did them standing, and they're a great workout. I would have done the bar free standing, but it was being used for bench. I belong to a small gym, only one bar available for all lifts. lol

In order I did everything:

Military Press/standing/smith machine:
1x12x65
1x8x75
1x8x75
1x12x65

Supersetted the above with front lateral raises. Fun, but tiring! :)

Front lateral raises:
2x12x12's/alternating arms
1x12x15's/alternating arms
1x12x12's/alternating arms

Power cleans/just bar << love this, but it's hard
4 sets of 10, using empty bar
*i will try adding weight next time, this was only my second time doing power cleans

Side lateral raises:
2x12x10's
2x7x12's << improving, this is a weak exercise for me, but have learned that it's weak for many

CGBP:
2x10x60
2x10x65

OH DB Press:
2x12x30 (2 15's)
2x8x40 (2 20's)
*did these seated, and my shoulders were spent!

Tricep seated machine:
*cool machine where you press down, like a dip
2x15x60
1x15x70
1x10x90 << ouch

Abs:
2 sets of 20 torso twists with cable/17.5 lbs
each side

NO CARDIO. I needed a break. Tomorrow, going to do cardio even though it should be an off day, thinking of switching sat with friday for my recovery day. I need one.

Too tired to list all my food. It wasn't much today. I think I still felt bad from yesterday, that bike ride.

Thanks for following and be well, friends. :rose:


 
I hear ya on no to bikini. I hope the bikini girls here don't take offense to this but watching them i actually felt embarrassed for them. I mean, it was kinda like whoevers got the best ass and boobs wins. The girls had almost no muscle. I'd love to do figure and maybe one day Physique, but that's probably a good 4-5 years down the road, I need to put on a crap ton more mass. Psizzle here is about to compete in Physique, I believe this weekend.

Power cleans.... You like them? I'm really nervous to try, I've only seen one person ever do them. He probably thought I was checking him out but really I was studying his power clean lol. Maybe I'll give them a shot tonight.

Have a good day! It's going to be over 100 here (again), def going to be hibernating in the AC!
 
CML0915 said:
I hear ya on no to bikini. I hope the bikini girls here don't take offense to this but watching them i actually felt embarrassed for them. I mean, it was kinda like whoevers got the best ass and boobs wins. The girls had almost no muscle. I'd love to do figure and maybe one day Physique, but that's probably a good 4-5 years down the road, I need to put on a crap ton more mass. Psizzle here is about to compete in Physique, I believe this weekend.
Click to expand...

I went to that ifbb show two years ago, and that's who the winners were. Those who had implants. So...to do all that work, and the judges are just 'judging' your breasts? I mean, doesn't seem fair to me. :(

Power cleans.... You like them? I'm really nervous to try, I've only seen one person ever do them. He probably thought I was checking him out but really I was studying his power clean lol. Maybe I'll give them a shot tonight.
Click to expand...

just try it with the empty bar, no weight at all...til you get the form. watch a bunch of videos, have someone show you right before you do it at the gym...because that helps, too.
it is a tricky move at first. but, last night was fun. it went smooth. i can't wait to add weight to it. it's like deadlifts in the sense that it's an amazing overall body/compound workout. :)

Have a good day! It's going to be over 100 here (again), def going to be hibernating in the AC!
Click to expand...

you too, have a fun night ahead! not sure what i'm going to do...no workout tonight though. i need a break. lol ((hugs)) thanks for stopping in. always nice to see you!
 
Buildingup24 said:
Power cleans r badass!! Keep it up
Click to expand...

woot! :D i can't wait to add weight to the bar! should be fun.

gotta keep challenging ourselves, right? :) hope you have a good night!


here's a video to mellow things out a little...these guys came to town recently. damn, i missed em! :(

 
Power cleans are an awesome workout. Love em:) you will too after you start getting impressive numbers ! Once form gets nailed down the weight will climb quick on those, similar to how deadlifts go. Also, practice some cleans from the transition point only ,
Not the floor , like right above the kneecap where you snap and power up, this will help tremendously as you up the weights as it's generally the hardest part of the lift ! Done properly will develop powerful rear delts, which are basically good for everything in life as we know it !!;) lol keep up the solid routine !
 
rustilldown said:
Power cleans are an awesome workout. Love em:) you will too after you start getting impressive numbers ! Once form gets nailed down the weight will climb quick on those, similar to how deadlifts go. Also, practice some cleans from the transition point only ,
Not the floor , like right above the kneecap where you snap and power up, this will help tremendously as you up the weights as it's generally the hardest part of the lift ! Done properly will develop powerful rear delts, which are basically good for everything in life as we know it !!;) lol keep up the solid routine !
Click to expand...

Okay...i will practice that. :)
You really think the weight will go up kinda quick? Seems like it might take some time.
But I like your optimism. :D

You know what I like now? Military press? Powerful shoulder workout! Love it.
Thanks for the advice and support! Hope u are doing well.

Happy weekend weeeeee! :D
 
wegs224 said:
Okay...i will practice that. :)
You really think the weight will go up kinda quick? Seems like it might take some time.
But I like your optimism. :D

You know what I like now? Military press? Powerful shoulder workout! Love it.
Thanks for the advice and support! Hope u are doing well.

Happy weekend weeeeee! :D
Click to expand...

The weight will climb quick as form is perfected up to a certain point of course then the lineal curve will flatten more :P

Military press 5x5 is my single fav exercise. Then hop on the smith machine after your 5 sets and put a very light amount on and pump out sets of 30. Talk about fuckin jacked shoulders :)

Keep it up Wegs I'm following religiously !
 
rustilldown said:
The weight will climb quick as form is perfected up to a certain point of course then the lineal curve will flatten more :P

Military press 5x5 is my single fav exercise. Then hop on the smith machine after your 5 sets and put a very light amount on and pump out sets of 30. Talk about fuckin jacked shoulders :)

Keep it up Wegs I'm following religiously !
Click to expand...

Hey thank you, I'm glad you're here to get advice from. :)
Military presses are pretty cool for sure. Wish I had done them from the beginning.
Hope you had a great weekend!


Soooo....Sunday, July 21

Took two days off from working out. I guess my body needed the rest?

I had not drank socially for a while...I don't drink often, to be honest. But, whenever I have, my workouts usually suffer. No, they SUCK. :o I'm typically more sluggish, whether it's cardio or weights.

Well, since I'm not going to work tomorrow (vacation day yay!), thought I'd hang out with some friends and have a few 'ritas last night. It was a totally FUN night, for sure...but, my workout...as normal...suffered today. But, I got through it. Felt dehydrated. Blah. Sort of felt like a zombie about the gym. :nopity:

So, remember...I'm following the 5/3/1 for deadlifts...to inch my way towards the 225 PR I want in December.

Today was cycle 1, week 2.

Which called for 1x5x125, 1x5x130, 1x5x140

Here's the workout:

Deadlifts:
Warmup, empty bar, 15 reps
Working sets:
1x8x115 << I added up the plates wrong. lol I thought this was 125
1x5x125
1x5x130
1x6x140 << added +1 for the last set
*I need to use chalk. The weight is going up just fine, but my left hand struggles to hold the weight. Weird.

WG Lat pulldowns:
1x10x60
1x10x70
1x8x80
1x8x90 << underhand grip
1x10x60

Bent over rows:
*using 15's << 20's felt heavy for some reason, think it was due to my hang over... :(
3 sets of 10 @ 15 lbs

Seated Cable Rows:
1x10x60
1x10x70
2x10x80
1x10x60

Abs:
Standing torso twists, using cables, 17.5 lbs
*2 sets of 20, each side

Went for 30 minute run, threw some intervals in. Pretty nice pace. Steady state most of the way. On the way back to the gym, I snapped some pics and will post them here tomorrow of the beautiful sunset and lakes I caught! :rainbow:

Not bad, but word to the wise. Don't drink the day before deadlifts. Someone should make a meme outta that.

Preworkout: 3 scoops aminO energy
Preworkout: 1 scoop chocolate syntha, water only
Post workout: some chicken, and 2 hard boiled eggs
Breakfast: Had 2 eggs, and 2 whole wheat pancakes...they were yum!
Didn't eat much today, overall. But, will try to down a casein shake before bed.

Happy Sunday, all!
 
July 22, Monday

So, I took a vacation day today. I needed a break. Sleep in, you know.
Well...went to the gym a bit earlier than normal. So nice, it was pretty empty.

Today was leg day...and it went really really well! I took jack3d before I went, and think I'm done with that preworkout stim. It just made me feel a little weird today. Jittery. I didn't care for the feeling.

Anywho....on with sharing of the workout...

In order I did the routine today:

Squats:
warm up: empty bar only 15 reps
Working / regular sets:
1x10x75
1x8x105
1x7x115
1x4x120 <<< PR YAY!
smile.png

1x8x105
*kept bar very low. I went deep except for the last two reps of the 115, and the entire set of the 120. I will work on depth--and will keep the weight for the next two weeks at 120, just to make sure my neck stays ok. Awesome feeling though!

Leg Press:
1x15x130
1x12x150
1x10x150
1x10x170
1x8x180
1x8x130

Leg Extensions:
1x10x55
1x10x60
1x10x70
1x8x80
1x10x55

Seated Leg Curl:
1x10x60
1x10x70
1x10x65
1x10x60

Abs:
Planks, holding for 50 seconds each, 3 planks

Torso Twist with cable pulleys/17.5 lbs
3 sets of 20, each side...ouch!

Went for a 30 minute brisk nature walk outside. Legs were a bit like jelly ....lol so opted for a brisk walk, and no run.

That's all she wrote! Have a good night, everyone! :)
 
Buildingup24 said:
Bravo!
Click to expand...

thanks! :)


Happy Sunday, all! :)

well, hurt my sternum, recently. (last week) so took a few days off from lifting, and ended up running about 9 miles in two days, which was great. i think i miss running like i used to.

Went to the gym yesterday...after taking Friday as a total rest day.

It went pretty well...sternum, mmm...felt a slight tweak when I did the military press and the cable twists for ab work. So, I kept things lighter, and here's what I did:

Shoulders and tri's:

Military Press:
1x10xempty bary
1x10x75
1x8x80
1x10x75

Power Cleans:
*still no weight added to the bar, just want to keep working on perfecting the form.
3x10
*form really going well/smooth. this might turn out to be a fave exercise before long.

Front lateral raises:
*kept it light using 12 lb db's/alternating
*3x15x12's

Side raises:
3x10x10's

Seated OH DB Extension using 30 lb db:
(tricep work)
3 sets of 10

Tricep kickbacks:
3x10x12's/alternating arms

OH DB Press/standing:
2x10x30 (two 15's)
1x10x40 (two 20's)

Cable twist standing:
3 sets of 20/each side
*for core work
*lowered the weight because I felt a twinge in my sternum :/

*went for a brisk walk after that, for about 30 minutes, outside.

Felt like my head wasn't totally in it, mainly because I kept focusing on my sternum, and trying to be careful. But, it's really a lot better. And probably going to try deadlifts later today, to see how that goes.

Thought this was cute...

Weight-lifting-quotes-about-fitness-for-inspiration-and-motivation.jpg
 
CML0915 said:
Hey girl, was doing some reading the other day and stumbled across this article. Actually, if you ever have time theres tons of great things to read on that site
T NATION | A Power Clean Primer For Beginners
Next gym day I have a little more time I'm going to try this ^^
Click to expand...
hey girlie, thanks! glad to see ya. ((hugs))

Monday, July 29

A good back day! Very very happy with today's progress. No sternum pain. Life's good. Especially for a Monday. 0_o

In order I did everything:

Deadlifts:
*I forgot to check the 5/3/1 chart here, and went ahead and guessed at what the next cycle could be. ;) lol I went higher for reps, too.

warmup: 1x8x95
working sets:
1x8x125
1x8x135
1x7x145
1x8x125

WG lat pulldowns:
2x12x60
1x10x70
1x10x80
1x10x60

Seated Cable Rows:
2x10x70
1x10x80
1x15x60

Standing straight bar pushdowns: << these are a great back exercise
3x10x25
1x10x30

No ab work :/

Went for 40 minute run outside, not timed, threw intervals into the mix. Went really well.

Hope everyone has a great week!​
 
Well, thought of creating a new thread, but meh.

Since I posted in here, I had been following the 5x5 plan and seeing some nice strength gains. I ended up having two injuries over the past year or so, one was due to a herniated disk acting up in my neck, that I have had for a while. Another, was from a DL session where I pulled one side of the bar up quickly, because I was losing my grip, and it caused sciatica. I’ve never had that before, and wow…it’s intense pain. I was out of squats, DL, and anything lower body or lower back related for the past few months. I’m just now easing back into squats and DL’s, so this past year compromised my gains. :/

So, I’m not sure what to do. I’m into running, and that’s been going well. I’m considering starting up the 5x5 plan again, but is that safe when just coming back from sciatica? I’ve been following a pretty basic plan of squat/chest/deadlifts, with accessory work around it. Not sure what direction to take with it all, anymore.

My goal is to gain strength back, and keep running, as well. The only problem I had with 5x5 was hip flexor pain in combination with running. Anyway…that’s the update, and I’ll start posting my workouts again. Hope everyone’s doing well around here. :)
 
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