SK's lifting log

[sk2000]

Day 57: Cardio
7x120m HIIT sprinting

Weight: 67.7kg

I took this weight before my morning dump so it's probably not accurate. Probably more around 67.1 - 67.3kg

Traps are killing from yesterday lol.

[sk2000]

Day 58: Upper B
Weight: 67.1kg

3 sets of Bench Press
Warmup - 6x35kg
1 - 6x55kg
2 - 6x62.5kg
3 - 4x65kg

3 sets of Flyes
1 - 12x10kg
2 - 12x10kg
3 - 10x10kg

3 sets of Reverse Flyes
1 - 12x6kg
2 - 12x6kg
3 - 10x6kg

I have never done reverse flyes. I don't think I've ever done a rear deltoid isolation exercise. But 6kg dumbbells.. lightest weight I've ever used lol.

3 sets of Chinups
1 - 8xBW+5kg
2 - 8xBW+5kg
3 - 6xBW+5kg

3 sets of Cable Rows
1 -10x34kg
2 - 10x43kg
3 - 10x43kg

3 sets of Tricep Cable Pulldown
1 - 12x12kg
2 - 12x12kg
3 - 10x12kg

[sk2000]

Day 59: Lower B
Weight: 67.4kg

3 sets of Front Squats
Warmup - 6x45kg
1 - 6x75kg
2 - 4x80kg
3 - 4x80kg

3 sets of Stiff Legged Deadlifts
I have never done these before so I skipped them and practiced form.

3 sets of BB Lunges
1 - 8x50kg
2 - 8x50kg
3 - 8x50kg

3 sets of Leg Curls
1- 12x35kg
2 - 10x35kg
3 - 10x35kg

Superset 3 sets of Calf Raises and 3 sets of Shrugs
Calf Raises set 1 - 12x55kg
Shrugs set 1 - 12x55kg
Calf Raises set 2 - 12x55kg
Shrugs set 2 - 12x55kg
Calf Raises set 3 - 12x55kg
Shrugs set 3 - 12x55kg

[sk2000]

Day 60: Cardio
7x120m HIIT sprinting

Weight: 67.5kg

[sk2000]

Day 61: Full Rest
Weight 66.9kg
Average weight for the week: 67.2kg
BF: 11.3%

[sk2000]

Day 62: Upper A
Weight: N/A

3 sets of Bench Press
Warmup - 7x45kg
1 - 6x60kg
2 - 5x65kg
3 - 5x65kg

3 sets of Incline Bench Press
1 - 6x45kg
2 - 4x55kg
3 - 4x55kg

3 sets of Seated Military Press
Warmup - 8x25kg
1 - 5x40kg
2 - 4x45kg
3 - 3x45kg

3 sets of BB Rows
Warmup - 6x45kg
1 - 6x55kg
2 - 6x55kg
3 - 5x60kg

3 sets of Pullups
1 - 8xBW
2 - 8xBW
3 - 6xBW

3 sets of Straight-bar curls
1 - 10x25kg
2 - 10x22.5kg
3 - 12x20kg

[sk2000]

Day 63: Lower A
Weight: 67.5kg

3 sets of Squats
Warmup - 6x50kg
1 - 6x90kg
2 - 6x90kg
3 - 5x100kg

2 sets of Deadlifts
1 - 6x90kg
2 - 6x100kg

I practiced my Deadlift form with heavy weight yesterday and got to 110kg for 4 reps. I have been practicing deadlift form for the past two days and my lower back muscles were really sore. I wasn't able to do my best with deadlifts today because of that, but that's okay I guess because I've been doing them with heavy weight for the past few days..

Superset 3 sets of Leg Extension and 3 sets of Leg Curls
Leg Extension set 1 - 12x35kg
Leg Curls set 1 - 10x30kg
Leg Extension set 2 - 12x35kg
Leg Curls set 2 - 10x30kg
Leg Extension set 3 - 12x35kg
Leg Curls set 3 - 10x30kg

[sk2000]

Day 64: Full Rest
Weight: 67.5kg

I decided not to do cardio today because I'm going snowboarding for the next 4 days. I'm going to have to eat a ton. Hopefully 4 days of snowboarding won't wreck my gainz.

Not going to post here while I'm gone. I'll post again on Tuesday when I get back.

[sk2000]

Ok so I'm back from the snow and I got food poisoning on the last day.. really sucks. I haven't eaten anything for the past two days but I'm starting to feel better now and my energy is back up. Hopefully tomorrow I'll feel normal and can go back to the weights light. My weight today is 65kg. I guess I can test if muscle memory is a myth or not now.. lol.

[sk2000]

Day 73: Workout A
Weight: 65.3kg

Bench Press
Warmup - 8x20kg
1 - 6x52.5kg
2 - 6x52.5kg
3 - 6x52.5kg

Chinups
1 - 8xBW+5kg
2 - 8xBW+5kg

Rows
Warmup - 8x20kg
1 - 6x50kg
2 - 6x50kg
3 - 6x50kg

Cable Rows
1 -10x34kg
2 - 10x43kg

Straight bar curls
1 - 10x22.5kg
2 - 8x22.5kg
3 - 8x20kg

I've gone back to Babylover's SS, I'm going to do that for a while. My tailbone pain has also come back from snowboarding. So I'm going to get an x-ray and try to get it fixed, so I'm going to lay off lower body exercises for a week or so.
3 - 10x43kg

[sk2000]

Day 74: Workout B
Weight: 65.3kg

Deadlift
Warmup - 10x50kg
1 - 6x90kg
2 - 6x90kg

My tailbone is a lot better than it was a few days ago, and it didn't hurt at all when doing deadlifts @ 90kg so I thought it would be ok.

Leg Extension
1 - 12x35kg
2 - 12x35kg
3 - 12x35kg

Did leg extension to compensate for not doing front squats. Not the best solution but it's something

Military Press
Warmup - 10x20kg
1 - 6x35kg
2 - 6x40kg
3 - 7x42.5kg

Dips
1 - 10x20kg
2 - 10x20kg

Added 5kg

Cable Tricep Extension
3 sets of Tricep Cable Pulldown
1 - 10x12kg
2 - 10x12kg
3 - 10x12kg

[sk2000]

Day 75: Cardio
This was meant to be cardio but I only ended up doing about 5 mins of HIIT because I had not digested food yet and my stomach was hurting bad.

Weight: 65.3kg
Avg weight: 65.3kg
BF: 12%

This snowboarding week really messed me up. Food poisoning, lost 2kg and my BF went up. I hope I only lost water weight..

[sk2000]

Day 76: Workout A
Weight: 65.7kg

Bench Press
Warmup - 10x30kg
1 - 6x60kg
2 - 6x60kg
3 - 6x60kg

Chinups
1 - 8xBW+5kg
2 - 8xBW+5kg

Rows
Warmup - 8x20kg
1 - 6x50kg
2 - 6x50kg
3 - 6x50kg

Cable Rows
1 -12x34kg
2 - 10x43kg
3 - 10x43kg

Straight bar curls
1 - 10x25kg
2 - 10x22.5kg

[sk2000]

Day 77: Cardio
6.5x120m HIIT sprinting for 10 minutes
I had to stop halfway between my last 120m sprint because I got a terrible stitch in my abs.

Weight: N/A

[sk2000]

Day 78: Workout B
Weight: 65.4kg

Front Squat
Warmup - 8x40kg
1 - 6x70kg
2 - 6x70kg
3 - 5x70kg

Haven't done squats in ages. Tailbone was ok for these.

Military Press
Warmup - 10x20kg
1 - 6x40kg
2 - 6x40kg
3 - 6x40kg

Deadlift
Warmup - 10x60kg
1 - 6x100kg
2 - 6x95kg

I did these with running shoes on... I can't believe I did that. First set I got bad pain in my lower back, realised I had shoes on, took them off and the second set I had no pain at all.

Dips
1 - 10x20kg
2 - 10x20kg

Skullcrushers
1 - 12x25kg
2 - 10x27.5kg
3 - 10x27.5kg

Overall
Awesome workout today, except for the part where I deadlifted with running shoes... dumb mistake I guess.

[sk2000]

Day 79: Cardio
6.5x120m HIIT sprinting for 10 minutes

Weight: 65.4kg

If my weight doesn't go up by the end of the week I will increase my calorie intake.

[KarinStebleva]

Cool! You have a great workout scheme

[sk2000]

Cool! You have a great workout scheme

Haha thank you

[sk2000]

Day 80: Workout A
Weight: 66.2kg

Squats
Warmup - 10x20kg
1 - 6x50kg
2 - 6x80kg
3 - 6x80kg

Bench Press
Warmup - 8x20kg
1 - 6x40kg
2 - 6x45kg
3 - 6x50kg
4 - 6x55kg
5 - 5x55kg

Chinups
1 - 8xBW+5kg
2 - 8xBW+5kg

Rows
Warmup - 8x20kg
1 - 6x50kg
2 - 6x50kg
3 - 6x50kg

Cable Rows
1 - 12x34kg
2 - 10x52kg
3 - 10x52kg

Preacher Curls
1 - 10x25kg
2 - 8x25kg
3 - 10x22.5kg

[sk2000]

Day 81: Full Rest
Weight: 66.2kg

Decided to give myself a rest today, my legs have been sore all week, and I also have Deadlifts tomorrow so I don't want them to be sore for that.

[sk2000]

Day 82: Workout B
Weight: 66.9kg
Avg weight: 66kg - 700g/1.5lb increase
BF: 12%

Front Squat
10x20kg
5x50kg
5x70kg
5x75kg

Added 5kg

Military Press
6x20kg
5x30kg
5x35kg
5x40kg
5x40kg
5x42.5kg

Deadlift
6x50kg
5x90kg
5x105kg

Added 5kg

Dips
10xBW+20kg
10xBW+20kg

Cable Tricep Pulldowns
Plate #4x10
#4x12
#4x10

Overall:
Great workout

[sk2000]

Day 83: Workout A
Weight: 66.8kg

Squats
10x20kg
5x40kg
5x80kg
5x90kg

Added 5kg

Bench Press
10x20kg
5x40kg
5x45kg
5x50kg
5x55kg
5x57.5kg

Added 2.5kg

Chinups
8xBW+5kg
8xBW+5kg

Rows
10x20kg
5x45kg
5x55kg
6x55kg

Cable Rows
#9x12
#10x10
#10x10

I have switched to marking plate weight as numbers because I have no idea what each of the plates weight and was just guessing their weight lol. To clarify before my previous Workout A I was doing plate #9x10 so I progressed.

Straight Bar Curls
8x25kg
8x25kg
8x25kg

[sk2000]

Day 84: Cardio
7x120m HIIT sprinting for 10 mins.

Weight: 66.8kg

[sk2000]

Day 85: Workout B
Weight: 67.2kg

Front Squat
10x20kg
5x50kg
5x75kg
5x75kg

Military Press
8x20kg
5x30kg
5x35kg
5x40kg
5x42.5kg
4x42.5kg

Deadlift
5x70kg
5x105kg
3x110kg

The 5 reps for 105 came out easy whereas last week it was harder. I would have done more reps for 110 but my form was breaking down.

Dips
10xBW+20kg
10xBW+20kg

Close-grip Bench Press
12x30kg
10x40kg
8x45kg

[sk2000]

Day 86: Cardio
Weight: 66.7kg

7x120m HIIT sprinting for 10 mins.

[sk2000]

Day 87: Workout A
Weight: 67.8kg

Somehow gained a kg overnight..

Squats
10x30kg
5x60kg
5x90kg
5x92.5kg

+2.5kg

Bench Press
10x20kg
5x30kg
5x40kg
5x50kg
5x57.5kg
5x60kg

+2.5kg

Chinups
8xBW+5kg
8xBW+5kg

Rows
10x20kg
5x40kg
5x55kg
5x57.5kg

+2.5kg

Cable Rows
#9x12
#10x10
#10+2kgx10

+2kg

Straight Bar Curls
8x25kg
8x25kg
8x25kg

[sk2000]

Day 88: Cardio
7x120m HIIT sprinting for 10 mins

Weight: 67.4kg

[sk2000]

Day 89: Workout B
Weight: 67.5kg
Avg weight: 67.2kg - 1.17kg/2.5lb increase
BF: 11.6% - 0.4% decrease

I don't know if it's bad that my weight went up by 2.5lbs in one week because my body fat went down.. can anyone tell me if I should decrease my calories please..

Front Squat
10x20kg
5x50kg
5x75kg
5x77.5kg

+2.5kg

Military Press
8x20kg
5x30kg
5x35kg
5x40kg
5x42.5kg
4x42.5kg

The same as the previous session..

Deadlift
5x70kg
5x105kg
5x110kg

+2 reps

Dips
10xBW+20kg
10xBW+25kg

+5kg

Skullcrushers
10x27.5kg
8x27.5kg
10x25kg

[sk2000]

Day 90: Full Rest
Weight: 67kg

[sk2000]

Day 91: Workout A
Weight: 67kg

Squats
8x20kg
6x60kg
5x92.5kg
5x92.5kg

Bench Press
8x20kg
5x30kg
5x40kg
5x55kg
5x57.5kg
5x57.5kg

Chinups
8xBW+5kg
8xBW+5kg

Rows
8x20kg
5x40kg
5x57.5kg

Overall:
I have felt really burnt out over the past two days. I guess it is because I just started school again and am really tired. I almost fell asleep in class today... I'm going to try to go to bed at least an hour earlier from now on. My squat form was off.. I really hurt my knee on the last set, even with knee wraps. I got a pinching pain in my lower abs (had this before but it went away for a while until now).

I am honestly really tired of BLSS now. I haven't made any gains apart from Squat and Deadlift for a while now. Either this week or next week I am starting Candito's Linear.