BruceDelaney's Workout Journal
Hey gang, I thought that I might start a Journal on here as a way to keep myself accountable and hopefully for others to do so as well.
A little bit about me - I'm 40 years old, 5'10 and currently at about 233 LBS. I started my fitness journey in July of 2011 at about 275 LBS. I decided it was time to do something about it. Through my journey I've been as low as 203# and my avatar was taken with me being about 211#. As you can see from my profile I'm up around 233#
I first started out using My Fitness Pal as a calorie counter and little to no exercise. After a few months I started going to Planet Fitness to get in some light cardio workouts followed by doing some circuit weight training on machines. I honestly had no clue how to piece together a workout routine. So I would do the express circuit a few times a week when I felt like it and would do longer cardio sessions when I didn't feel like training with weights.
I then made my own "split" routine still with machines doing Day 1 - Arms/Chest (Chest Press, Shoulder Press, Tricep Pressdowns, Biceps), Day 2 - Rest, Day 3 - Back/Abs (Lat Pull Downs, Mid Rows, Weighted Ab Crunch, Weighted Back Extension), Day 4 - Rest, Day 5 - Leg Day(Leg Press, Leg ext, Leg curl, Calf Raises), Day 6 & 7 - Rest. All Exercises 3 Drop sets, 6 -10 Reps to failure, First set 100%, second 75%, third 50%, add 5lbs and adjust drop set calculations when I reach 11 or more on the first set.
Didn't feel I was getting anywhere and then discussed it with a few friends on MFP. Their first advice was find another gym since PF doesn't have a squat rack or barbell FW's. After some persuasion, they helped me tweak my routine staying on machines to get more "Optimal" Results. My routine became this. Day 1 - Chest Press, Pec Fly, Tricep Pressdown, Smith Machine Incline Press, Day -2 Rest, Day 3 - Lat Pulldown, Mid Row, Seated Bicep Machine, Dumbell Concentration Curls, Dumbell Hammer Curls Day 4 - Rest, Day 5 - Leg Press, Leg Ext, Leg Curl, Calf Raise, Shoulder Press, Dumbbell Shrugs, Day 6 & 7 Rest. Machine Sets were now 2 Sets one at Max for 4-6 Rep to failure range, then for set two drop to 50% and do as many reps as I can to failure. Shrugs, Dumbells and Smith Incline were all done in the 3x8-10 Range.
After working that program for a while and still not feeling like I was really progressing, I finally listened to my friends who said I needed to squat and deadlift heavy. Did some searching around and asking around and one of my friends sent me a link to Mehdi's SL5x5 PDF, I downloaded it, and skipped right to the workout section, (The report is 211 pages long, classic TL-DR) I looked at it and tried firgure out if I could do the squats and deads in a smith. I eventually started to read the report from cover to cove and after some research it was determined that I needed to find a new place to workout. My wife and I discussed and ended up joining the YMCA at the cost of an additional $30 a month for both of us combined. Went to the Y and started SL5x5, I did feel silly squatting with very little on the bar but I kept at it and progressed quite a bit. The biggest issue with the Y is there was only one squat rack and way to many people using it for exercises other then squats like curls, rows, and even as a bench press safety. I did some searching and put together my own CL bought Home gym. Found a Tuff-Stuff Multi press rack, bench, bar, and plates from a guy not to far from me. Ended up taking home 545# in plates (I tend to go overboard)
This past July I had my squat up to 205# and my Bench up to 140# and on the second set of 205# squats couldn't pull myself out of the hole on the 2nd rep, I lost the bar, Clang hit the spotters and my ego was crushed. I couldn't understand it when just two days earlier I had completed 200# 5x5 with some heavy breathing but not too much struggle. Then I did the bench press and 2nd set I failed. I think that failure from the squat started leasing space in my head and wouldn't leave. I ignored what the SL5x5 said to do and mark it failed and try the same weight again next time and immediately deloaded all of my lifts by 20%. Needless to say this was an ego crush and ultimately led to me not working out and no longer minding my diet. My weight shot up and clothing that I had purchased for the new and improved me was no longer fitting.
I reset my journey and I'm back on track now. I am working out regularly and my lifts are coming along nicely. I am eating in a deficit and but giving myself additional calories on workout days to help with energy and recovery.
My base program is still SL5x5 and I'm adding in some accessory lifts from JasonDB's 5x5 Program. I haven't added all of them yet.
Anyhow below the line is yesterday's workout numbers.
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12/31/2012 - Workout B
[b]Squats[/b]
Warmup
5x45#
5x45#
5x95#
5x150#
Working Sets
5x200#
5x200#
5x200#
5x200#
5x200#
[b]Standing Overhead Press[/b]
Warmup
5x45#
5x45#
Working Sets
5x90#
5x90#
5x90#
5x90#
5x90#
[b]Deadlift[/b]
Warmup
5x135#
5x175#
Working Set
5x225#
[b]Stright Barbell Standing Curls[/b]
10x50#
10x50#
10x50#
Notes: Had a bad hamstring cramp in my left leg earlier in the afternoon, went for a short brisk walk to stretch it out. Squats are getting difficult but I feel like I had more gas in the tank and can push them further.