Been following your journal since I started posting workouts again a couple weeks back. Just lurk, don't have much to contribute otherwise. You should max your pull ups next time you do them first thing.
Saturday March 1 2014
Core
Stretching
Pull ups: (2 min) prescribed/actual
9/9
7/7
6/6
7/7
9/10
Last set was tough. rest were easy.
Upside Down Row:
BWx10
BWx10
BWx10
Pistols:
BWx5
BWx7
Back feeling ****tier than normal today. Was going to squat but decided against it. I'll just concentrate on pistols for now I suppose. Lower right side and upper back right on the spine is pretty tight.
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03-01-2014, 06:41 PM #181Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
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03-02-2014, 06:28 PM #182
Sunday March 2 2014
5 min bike
Push Ups: prescribed/actual
36/36
40/40
30/30
24/24 (relaxed halfway through)
40/30...10 took a break before the last 10 reps.
Rest time on these was supposed to be 1 min. I probably averaged somewhere around 3-4 min. My muscles felt tired as soon as I woke up so I figured it was not going to go well. I'll just keep going with this push up workout until I can manage. However long it may take.
Stretching
DB Curls:
35x10 each arm
40x5 each arm
45x5 each arm
Now onto my third week of my second rotation out of three up here in northern Saskatchewan. The combo of working every day, complete **** food, and getting up extra early to work out are wearing on me. But that's okay, I shall preserverJournal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
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03-03-2014, 02:14 PM #183
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03-03-2014, 05:59 PM #184
Monday March 3 2014
Pull ups: 90 seconds (prescribed/actual)
9/9
7/7
8/8
7/7
9/9
Nice. Feel good.
Pistols:
BWx7
BWX7
BWX7
Upside down row:
BWx10 (x3)
StretchingJournal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
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03-08-2014, 04:04 PM #185
Friday March 7 2014
I have been to the gym 4 times since I last posted, but I am only going to post my last two.
Bike:5 min
Push ups: prescribed/actual 2-3 min rest until last set where I took about 5 minutes
36/36
40/40
30/30
24/24
max (atleast 40)/40
This was the third time doing this routine. It still sucked. Tomorrow (Sunday) I will be doing week 5; day 2
Pistols
BWx7
BWx5
Kinda messed my left knee up a bit on the second set. Was getting kinda reckless with them (weight not on back foot, tennis shoes on when already on squishy surface). Nothing too bad but I am going to lay off it until it gets back to normal.
Stretching
Saturday March 8 2014
Pull Up Max Test
BWx3 warmup
BWx18
Not too shabby for being at the end of my rotation. +6 from three weeks ago
Wide Grip Pull Up: 2 minute rest
BWx5
BWx6
BWx5
bit tougher than standard pull ups.
StretchingJournal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
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03-10-2014, 02:08 PM #186
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03-23-2014, 04:38 AM #187
Have been working out (trying at least). I have been have a problem the last two weeks with exercise induced headaches. Really random and really sucks. Never really have had a problem with headaches before, but these are pretty bad and not something to try and work through. I suppose for now I will just quit working out and see what a doc says when I go back home on April 10 if it is not improved by then.
Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
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01-02-2016, 12:39 PM #188
Saturday January 2 2015
I decided I need to start posting in here again to hold myself more accountable and it's alot easier to remember what I have done the last few workouts when I can easily look it up. I have been working out on and off (more off than on) since I last posted here long ago. I decided this year is going to be a productive year in the gym. Not a resolution, but a goal.
Had surgery for an impingement in my hip June of last year and am finally starting to get back to fully functional. Squatting did not effect it at all today. Plan on doing Starting Strength routine for the most part. But instead of deadlifts I will do calf raises/lunges/pull ups instead on those days.
Squat (3 min):
BWx5 45x7 95x3
135x5
135x5
135x5
Bench (2-3 min):
45x7
95x5
115x5
115x5
115x6
Powerclean (1 min):
(95x3)x5
All were easy and felt good. As they should. Will probably add 10 lbs to squat and 5 lbs to bench next time.
Weight: 153.2. Got some serious work to do. The hardest part about getting back in to it is the diet.Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
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01-02-2016, 12:39 PM #189
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01-02-2016, 12:41 PM #190
Jesus that was a fast reply. I don't like the idea of New Years resolutions but I suppose you could call it that.
Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
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01-02-2016, 12:47 PM #191
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01-02-2016, 01:06 PM #192
So what are the gun forums on here that you post in? Or the misc forums as they call them.
Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
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01-02-2016, 01:08 PM #193
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01-05-2016, 08:30 AM #194
Monday January 4 2016
10 min stationary bike warm up
Squat (3ish min):
45x7
95x5
115x3
135x1
145x5
145x5
145x5
Press (2-3 min):
45x7
75x5
75x5
75x6
Lunges and Calf Raises:
40 x10
12 x95
40 x10
95 x12
40 x10
95 x12
Calf Raises are in a smith machine. one of few things I will use smith machine for
Inverted Rows:
BW x12 (x3)
Also in smith machine.Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
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01-05-2016, 08:33 AM #195
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01-05-2016, 08:35 AM #196
Yes. all u need for an inverted row is a straight bar.
Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
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01-11-2016, 11:30 AM #197
Wednesday January 6 2016
Squat (2-3 min):
BWx7
45x7
95x5
135x2
155x5
155x5
155x5
Bench (2 min):
45x10
95x5
120x5
120x5
120x6
Powerclean (1-2 min)
100x3
100x3
100x3
100x3
100x3Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
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01-11-2016, 11:33 AM #198
Saturday January 9 2016
Squat (3ish min):
BWx7
45x5
95x3
135x2
150x1
165x5
165x5
165x5
Goal for these is to increase by 10 lbs up to 195 then +5 after that for as long as possible.
Press (2-3 min):
45x7
80x5
80x5
80x6
Lunges/Calf Raises:
50x10/95x12
50x10/95x12
50x10/95x12
Inverted Rows:
(BW x12) x3Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
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01-12-2016, 01:33 PM #199
Monday January 12 2016
10 min stationary bike warm up
Squat (3-4 min): lifting shoes
BWx7
45x7
95x5
135x3
155x1
175x5
175x5
175x5
Bench (2-3 min):
45x7
95x5
115x2
125x5
125x5
125x6
Powerclean (1-2 min):
(105x3) x5Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
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01-14-2016, 08:34 AM #200
Wednesday January 13 2016
10 min warm up on bike
Squat (4-5 min): lifting shoes
BWx7
45xx7
95x5
135x3
155x2
175x1
185x5
185x5
185x5
One more round of +10 then it's finally over.
Press (2 min):
45x7
65x3
85x5
85x5
85x6
Lunges/Calf Raises: unknown rest time
60x10/100x12
60x10/100x12
60x10/100x12
Inverted Rows: (unknown rest time)
BWx12
BWx12
BWx12Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
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01-22-2016, 10:00 PM #201
Just typed up last three workouts and it got deleted. Too lazy to do it again atm. Cliffs:
last workout did (205x5)x3 on squats and went pretty well. last bench was 135x5;135x5;135x6 and powerclean was (115x3)x5. All were done today. Last press was (90x5)x3 on Tuesday along with calf raises and inverted rows using body weightJournal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
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01-22-2016, 10:08 PM #202
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01-28-2016, 05:08 PM #203
Monday January 25 2016
10 min bike warmup
Squat (4-6 min): shoes and belt
BWx7
45x7
95x5
135x4
165x3
195x2
210x5
210x5
210x5
Press (2-3 min):
45x7
75x3
95x5
95x5
95x6
Went home. was late.Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
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01-28-2016, 05:08 PM #204
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01-28-2016, 05:09 PM #205
Was on monday, yes.
EDIT: going later tonight for next workoutJournal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
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01-28-2016, 05:10 PM #206
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01-28-2016, 05:11 PM #207Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
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12-03-2016, 01:57 PM #208
It's aliveeee
Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
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12-03-2016, 01:59 PM #209
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12-04-2016, 05:38 PM #210
Sunday December 4 2016
10 min stationary bike
Hip rehab things:
Balance ball: right leg 30 sec x3 left leg 30 sec x3
Single leg squats mostly with right leg as I had surgery on that hip last June and it is still significantly weaker than my left leg.
Press:
45x7
95x3
115x2
125x1
(127.5 x5) x3
95x10
Deadlift:
135x3
185x2
225x1
245x1
265x1
270 x5
Straight bar curls:
(50 x10) x3
60 x5
Belt on last warmup and working sets for press and deads
Haven't been squatting for the last couple weeks since my upper back got angered more than usual. Not sure when I will start again. Injuries, story of my life.Journal: http://forum.bodybuilding.com/showthread.php?p=512279683#post5122796 83 (old)
Journal: http://forum.bodybuilding.com/showthread.php?t=148193353&p=949490143#post949490143 (new)
Current PRs:
Front Squat: 202.5 3x5, 210 3x3
Bench Press: 220 3x5 (2/20/2012): 225x5 (4/28/2012): 245 x1 (5/4/2012)
Strict Overhead Press: 150 x4 (4/21/2012)
Back Squat: 280 x5 (3/9/2012): 305 x1 (5/4/2012)
Power Clean: 165 5x3 (4/2/2012); 195x1 (4/13/2012)
Deadlift: 320 x1 (1/27/2017)
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