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  1. #1
    Registered User PtReyesGreg's Avatar
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    PtReyesGreg's Workout Journal

    Well I'm finally taking the plunge and starting an online workout journal here. I originally posted this in the "regular" journal area but realized I really should put it here in the Over 35 area, so I deleted that one and am creating a new journal here. I am 40 years old 6'1" tall and 228 lbs. I estimate that I am about 20% bodyfat, so a primary goal is to cut that down to 15% and get my weight down to 200 pounds. I want to use this journal to record my progress and to provide a record of my journey.

    I have been working out on and off for many years, but for the past year fairly regularly. I just finished a 12 week hypertrophy program cycle loosely based on the old Body For Life plan. Basically it was an Upper / Lower split that followed the pattern of 5 sets of 12,10,8,6,12 reps. Doing this my max lifts were:

    Bench Press 6 reps of 205
    Military Press 6 reps of 125
    Squats 6 reps of 235
    Stiff Leg Deadlifts 6 reps of 235

    I accept the fact that all of these lifts still mean that I am well within the beginner realm. Thus, I have decided to start a linear progression 5x5 program. I have spent a lot of time comparing different programs with their various strengths and weaknesses and have decided to run the "Hard Work 5x5" for the next 6 months. It is described here: http://www.oldtimestrongman.com/stre...dley-j-steiner

    Basically, the plan I will be using has two parts A and B as follows:

    Workout A
    Hypers - 1 x 20
    Squats - 5 x 5
    Bench Press - 5 x 5
    Stiffleg Deadlift - 5 x 5
    Pullups - 5 x 5
    Military Press - 5 x 5
    Leg raises - 1 x 25

    Workout B
    Hypers - 1 x 20
    Front Squats - 5 x 5
    Decl Bench Press- 5 x 5
    Stiffleg Deadlift - 5 x 5
    Chins - 5 x 5
    Military Press - 5 x 5
    Decline Situps - 1 x 25

    I plan on following this plan for 6 months (or longer) and trying to increase the weight on lower body lifts by 10 pounds per week and on upper body lifts by 5 pounds per week. I plan on trying to increase my chins and pullups by 2.5 pounds per week. In order to have a chance at achieving this progression I am deloading all of my lifts by roughly 20% to start this program.

    On Monday I completed my first Workout A as follows:

    Hypers 20-0
    Squats 5-135, 5-155, 5-185, 5-185, 5-185
    BP 5-135, 5-155, 5-165, 5-165, 5-165
    SLDL 5-135, 5-155, 5-185, 5-185, 5-185
    Pullups 5-0, 5-0, 5-5, 5-5, 5-5
    MP 5-75, 5-85, 5-95, 5-95, 5-95
    Leg Raises 25-0

    On Wednesday morning I completed my first Workout B as follows:

    Hypers 20-0
    Front Squats 5-85, 5-95, 5-105, 5-105, 5-105
    Decline BP 5-135, 5-145, 5-155, 5-155, 5-155
    SLDL 5-135, 5-155, 5-185, 5-185, 5-185
    Chins 5-0, 5-0, 5-5, 5-5, 5-5
    MP 5-75, 5-85, 5-95, 5-95, 5-95
    Decline Situps 25-0

    Both workouts felt good overall. I'm a little worried that I might have deloaded too much (~20%) on Bench, Squats, and Military Press. I think it will pay off, though, as the linear progression starts to kick in as the weeks pass. I've tried similar routines in the past and didn't start low enough so I didn't want to make that mistake this time.
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  2. #2
    Folly Lifter. doughnutgut's Avatar
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    Slow and steady gives plenty of wiggle room over the next month or so.



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  3. #3
    Registered User PtReyesGreg's Avatar
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    Originally Posted by doughnutgut View Post
    Slow and steady gives plenty of wiggle room over the next month or so.
    Welcome to the thread. As far as I'm concerned slow and steady is fine as long as I'm making progress. The key part for me is keeping up the "steady"...
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  4. #4
    Registered User PtReyesGreg's Avatar
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    This morning I completed workout A (1_3_A) as follows:

    Hypers 20-0
    Squats 5-135, 5-155, 5-185, 5-185, 5-185
    BP 5-135, 5-155, 5-165, 5-165, 5-165
    SLDL 5-135, 5-155, 5-185, 5-185, 5-185
    Wide Pullups 5-0, 5-0, 5-5, 5-5, 5-5
    MP 5-75, 5-85, 5-95, 5-95, 5-95
    Leg Raises 25-0
    Curls 8-90, 8-100

    Overall the workout felt good. I'm liking the feeling and pace of the A & B workouts. Right now I'm only taking 45 seconds of rest between sets, but I will increase that as needed once my weights start to increase more.

    Also, last night I ran 3.1 miles in 37m:11s.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  5. #5
    bulking SteveWright1's Avatar
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    You started the lets do 100,000 squats in 2014 thread IIRC?
    so its your fault I am doing Smolov at present ( cos you get over 150 reps a week with Smolov and only 80 odd on a good week with 5/3/1) LOL

    well that is my excuse for being in here and I will follow your progress

    plenty of squatting already in your journal - back and front versions
    some good variety also in the routine, thus boredom should not be an issue for a long while at least
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  6. #6
    Registered User PtReyesGreg's Avatar
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    Originally Posted by SteveWright1 View Post
    You started the lets do 100,000 squats in 2014 thread IIRC?
    so its your fault I am doing Smolov at present ( cos you get over 150 reps a week with Smolov and only 80 odd on a good week with 5/3/1) LOL
    Welcome. That is correct I did start that thread and I think we actually have a good chance of making it to 100,000. The only downside to my new plan is that I am only getting 75 squats per week instead of the ~100 I was getting before. I think this plan will pay off in the long run, though, and allow me to get over the 250 lb hump I keep getting stuck at. I'm actually hoping it will help me bring all my lifts up to respectable levels. I've been fooling around with it for years and am ready to get serious.

    Good luck with the Smolov! I'll check your journal and keep up with your progress, too. Down the road I might be willing to give Smolov a try...although I better update my life insurance policy before doing that.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  7. #7
    Registered User PtReyesGreg's Avatar
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    This weekend I had my two off days from weights, however, I did do a couple of trail runs:

    On Saturday I ran 7.3 miles in 1h:31m:49s.
    Today I ran 4 miles in 48m:11s.

    Basically I run for the cardio benefits and also to burn some extra calories until I can get down to my ideal weight. Also, I love the endorphins I generate from hauling myself up and down the trail for an hour and a half. It might be counterproductive to pure strength gains, but it's not something I want to give up. And it's also a blast...a little torture but a lot of fun.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  8. #8
    does curls in power racks yaaar's Avatar
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    Howdy neighbor. Looks like you've got a reasonable plan together, IN on watching the progress.
    Don't listen to me, I'm in terrible shape.

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  9. #9
    Registered User PtReyesGreg's Avatar
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    Originally Posted by yaaar View Post
    Howdy neighbor. Looks like you've got a reasonable plan together, IN on watching the progress.
    Thanks and welcome. Hopefully there will be lots of progress to watch...
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  10. #10
    Registered User PtReyesGreg's Avatar
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    This morning I completed Workout B (2_1_B) as follows:

    Hypers 20-0
    Front Squats 5-95, 5-105, 5-115, 5-115, 5-115
    Decline BP 5-140, 5-160, 5-160, 5-165, 5-165
    SLDL 5-145, 5-165, 5-195, 5-195, 5-195
    Chins 5-2.5, 5-5, 5-7.5, 5-7.5, 5-7.5
    MP 5-80, 5-90, 5-100, 5-100, 5-100
    Decline Situps 25-0

    The workout felt good. I was a little tired this morning, but once I got going it went well. I am liking the exercise selection so far, and I think it will allow me to make some good gains.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    IG: @greg_slavin
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  11. #11
    Registered User mirroroferised's Avatar
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    In on the thread of the guy who indirectly pushes me to get a couple extra reps so I can help get to 100,000
    365 255 480 in April! ...2019
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  12. #12
    Registered User PtReyesGreg's Avatar
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    Originally Posted by mirroroferised View Post
    In on the thread of the guy who indirectly pushes me to get a couple extra reps so I can help get to 100,000
    Welcome to the thread. Also, thanks for contributing to the squat thread. I'm hoping we make it to the 100,000. We have really made some good progress so far.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  13. #13
    Registered User mirroroferised's Avatar
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    stevewright told me about it once I started 5/3/1 and I love it. I've only been there a month or two but I actually do leave the gym now and think I gotta go update that thread lol it's an awesome idea.
    365 255 480 in April! ...2019
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  14. #14
    Registered User PtReyesGreg's Avatar
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    This morning I completed workout A (2_2_A) as follows:

    Hypers 20-0
    Squats 5-145, 5-165, 5-195, 5-195, 5-195
    BP 5-140, 5-160, 5-170, 5-170, 5-170
    SLDL 5-145, 5-165, 5-195, 5-195, 5-195
    Wide Pullups 5-2.5, 5-5, 5-7.5, 5-7.5, 5-7.5
    MP 5-80, 5-90, 5-100, 5-100, 5-100
    Leg Raises 25-0
    Curls 9-90, 9-100

    Another good workout. Thighs felt a little tight when I woke up, but by my second set of squats they were feeling fine.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  15. #15
    Registered User PtReyesGreg's Avatar
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    Tonight I ran 4 miles in 46m:02s. It was a good run, but my quads feel really sore afterwards. It's tough when I run on the same day as I do squats, but that seems to be how my schedule works out.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  16. #16
    does curls in power racks yaaar's Avatar
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    Originally Posted by PtReyesGreg View Post
    Tonight I ran 4 miles in 46m:02s. It was a good run, but my quads feel really sore afterwards. It's tough when I run on the same day as I do squats, but that seems to be how my schedule works out.
    My legs hurt from just thinking about that.

    Okay, my legs hurt anyway... but still.
    Don't listen to me, I'm in terrible shape.

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  17. #17
    Registered User PtReyesGreg's Avatar
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    Originally Posted by yaaar View Post
    My legs hurt from just thinking about that.

    Okay, my legs hurt anyway... but still.
    Hah! My legs are still sore today. Walking up the stairs this morning was a little challenging.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  18. #18
    Registered User PtReyesGreg's Avatar
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    This morning I completed Workout B (2_3_B) as follows:

    Hypers 20-0
    Front Squats 5-95, 5-105, 5-115, 5-115, 5-115
    Decline BP 5-140, 5-155, 5-165, 5-165, 5-165
    DL 5-145, 5-165, 5-195, 5-195, 5-195
    Chins 5-2.5, 5-5, 5-7.5, 5-7.5, 5-7.5
    MP 5-80, 5-90, 5-100, 5-100, 5-100
    Decline Situps 25-0

    Today's workout felt good. I got to bed late last night so I was pretty tired this morning, but I was still able to get up and get it done.

    I did make one change to the program this morning. Instead of Stiff Leg Deadlifts I did regular deadlifts. I think I am going to make that a permanent change to Workout B. I'm trying to change the plan as little as possible, but I think it will be helpful to alternate DL and SLDL. I plan on increasing the DL 10 pounds per week and the SLDL 5 pounds per week.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  19. #19
    does curls in power racks yaaar's Avatar
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    I hate that workout after little sleep, nicely done getting it out.
    Don't listen to me, I'm in terrible shape.

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  20. #20
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    Originally Posted by PtReyesGreg View Post
    This morning I completed Workout B (2_3_B) as follows:

    Hypers 20-0
    Front Squats 5-95, 5-105, 5-115, 5-115, 5-115
    Decline BP 5-140, 5-155, 5-165, 5-165, 5-165
    DL 5-145, 5-165, 5-195, 5-195, 5-195
    Chins 5-2.5, 5-5, 5-7.5, 5-7.5, 5-7.5
    MP 5-80, 5-90, 5-100, 5-100, 5-100
    Decline Situps 25-0

    Today's workout felt good. I got to bed late last night so I was pretty tired this morning, but I was still able to get up and get it done.

    I did make one change to the program this morning. Instead of Stiff Leg Deadlifts I did regular deadlifts. I think I am going to make that a permanent change to Workout B. I'm trying to change the plan as little as possible, but I think it will be helpful to alternate DL and SLDL. I plan on increasing the DL 10 pounds per week and the SLDL 5 pounds per week.
    That's awesome then. Sometimes I find those turn out to be great workouts.
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  21. #21
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    Originally Posted by yaaar View Post
    I hate that workout after little sleep, nicely done getting it out.
    Originally Posted by mirroroferised View Post
    That's awesome then. Sometimes I find those turn out to be great workouts.
    Thanks. It took some effort to get started but it was well worth it. It's funny how workouts can turn out to be pretty good when you start out not feeling on top of your game. Maybe the mind is too tired to tell you that you can't do something, so you just go for it with more intensity than usual?

    One thing that made it somewhat easier is that the reason I was up so late was I drove 3 hours last night after work (1.5 hrs each way) to go pick up 360 pounds in used weights I found on Craigslist. Having some new (used) toys to play with took some of the edge off of my drowsiness.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  22. #22
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    I would make the drive too. I'm always online around here looking for deals but rarely find anything worth the trip that I couldn't buy new. That's a good score.
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  23. #23
    does curls in power racks yaaar's Avatar
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    Originally Posted by PtReyesGreg View Post
    Thanks. It took some effort to get started but it was well worth it. It's funny how workouts can turn out to be pretty good when you start out not feeling on top of your game. Maybe the mind is too tired to tell you that you can't do something, so you just go for it with more intensity than usual?

    One thing that made it somewhat easier is that the reason I was up so late was I drove 3 hours last night after work (1.5 hrs each way) to go pick up 360 pounds in used weights I found on Craigslist. Having some new (used) toys to play with took some of the edge off of my drowsiness.
    What did you find?! Details and pics please!

    Weights around here are so expensive, if you find them for under $1/lb you're doing well.

    I found an awesome deal on a 500lbs set of Hamptons for $250 a while back. Two of the 10's need to be cleaned up, but the rest were in mint condition.

    Don't listen to me, I'm in terrible shape.

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  24. #24
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    Originally Posted by yaaar View Post
    What did you find?! Details and pics please!

    Weights around here are so expensive, if you find them for under $1/lb you're doing well.

    I found an awesome deal on a 500lbs set of Hamptons for $250 a while back. Two of the 10's need to be cleaned up, but the rest were in mint condition.

    That is an awesome deal you found. Mine was nothing quite that good. It was 360 pounds of older Weider International plates (in kilograms) for around 40 cents a pound. I found them in Sacramento. I live up in Rough and Ready (near Grass Valley) and there is rarely any good used equipment up here. I did find 300 pounds of used Hamptons (older than yours) a few weeks ago for $100, but they were sold before I could get over to them. In any case here are the ones I bought:



    They can keep my other rubber coated Weiders company now.



    By the way I think you're in the Bay Area right? I saw a guy on Craigslist down in Campbell selling used Ivankos relatively inexpensively (50 cents a pound). Some of them looked a little rusty but I'm sure they could be cleaned up.

    http://sfbay.craigslist.org/sby/spo/4661448562.html
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  25. #25
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    Those are some pretty sweet looking plates that both of you have.
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  26. #26
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    Originally Posted by mirroroferised View Post
    Those are some pretty sweet looking plates that both of you have.
    Thanks. I don't know how sweet looking mine are but all together they give me over 800 pounds of weight to lift...more than a lifetime of 5x5's will ever let me do.

    Yaaar's plates on the other hand are very sweet looking. One day maybe I'll make the step up to Hamptons or even Ivankos if I'm lucky.
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  27. #27
    does curls in power racks yaaar's Avatar
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    Originally Posted by PtReyesGreg View Post
    That is an awesome deal you found. Mine was nothing quite that good. It was 360 pounds of older Weider International plates (in kilograms) for around 40 cents a pound. I found them in Sacramento. I live up in Rough and Ready (near Grass Valley) and there is rarely any good used equipment up here. I did find 300 pounds of used Hamptons (older than yours) a few weeks ago for $100, but they were sold before I could get over to them. In any case here are the ones I bought:



    They can keep my other rubber coated Weiders company now.



    By the way I think you're in the Bay Area right? I saw a guy on Craigslist down in Campbell selling used Ivankos relatively inexpensively (50 cents a pound). Some of them looked a little rusty but I'm sure they could be cleaned up.

    http://sfbay.craigslist.org/sby/spo/4661448562.html
    That's a pretty great deal at .40/lb over there, if I'd have seen it I'd definitely have jumped on it as well. Everything down here is more expensive than gold it seems, so that is a really good deal.

    That guy with the Ivanco's is hilarious, did you see the txt message pics? Ha!

    Originally Posted by mirroroferised View Post
    Those are some pretty sweet looking plates that both of you have.
    Thank you sir, having a nice looking pair weighs just as much as a crappy pair, but it's definitely nicer to look at in between sets.


    Originally Posted by PtReyesGreg View Post
    Thanks. I don't know how sweet looking mine are but all together they give me over 800 pounds of weight to lift...more than a lifetime of 5x5's will ever let me do.

    Yaaar's plates on the other hand are very sweet looking. One day maybe I'll make the step up to Hamptons or even Ivankos if I'm lucky.
    I think we're sitting at about the same total weight, I had a 300lb set before that included the bar, then the 500 additional... More than I can probably ever use. The Hamptons that I found were a pretty great deal, I had to drive to Santa Cruz on a moments notice to grab them, but I definitely wasn't going to pass it up. Honestly I just wanted a couple of pairs of 45's and it just kind of came up. I had originally thought to grab the 45's and sell the rest to make my cash back, but decided against once I realized it was a full set. There are no 35's so I thought it was incomplete, but apparently not all sets used to come with 35's.

    If you see something down here you want to pick up let me know, happy to help facilitate. Usually the things down here are tons more expensive though. Maybe we should set up a trade line where you guys grab stuff for less expensive and send it to me and I can off it for top dollar. We could be rich!
    Don't listen to me, I'm in terrible shape.

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    Originally Posted by yaaar View Post
    I think we're sitting at about the same total weight, I had a 300lb set before that included the bar, then the 500 additional... More than I can probably ever use. The Hamptons that I found were a pretty great deal, I had to drive to Santa Cruz on a moments notice to grab them, but I definitely wasn't going to pass it up. Honestly I just wanted a couple of pairs of 45's and it just kind of came up. I had originally thought to grab the 45's and sell the rest to make my cash back, but decided against once I realized it was a full set. There are no 35's so I thought it was incomplete, but apparently not all sets used to come with 35's.

    If you see something down here you want to pick up let me know, happy to help facilitate. Usually the things down here are tons more expensive though. Maybe we should set up a trade line where you guys grab stuff for less expensive and send it to me and I can off it for top dollar. We could be rich!
    That sounds like a good idea. Some people in the Equipment forum seem to do pretty well flipping equipment for a profit and/or keeping good stuff from a package deal and selling the rest. I'll keep my eyes out and let you know if I see anything good come along. Honestly, I was tempted to grab some Ivanko 35's and 25's from the guy in Campbell, but if I buy any more weights in the near future my wife will probably make me sleep in the garage with them.
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    This morning I did a trail run of 6.11 miles in 1h:11m:14s. I would have liked to have gone farther but the smoke from the King fire down south of me was so think it felt like I might damage my lungs staying out in it for too long. I really enjoy getting out and stretching out the legs like that especially with a squat day coming up tomorrow.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    This morning I completed workout A (3_1_A) as follows:

    Hypers 20-0
    Squats 5-145, 5-175, 5-205, 5-205 5-205
    BP 5-145, 5-165, 5-180.5, 5-180.5, 5-180.5
    SLDL 5-145, 5-175, 5-205, 5-205 5-205
    Neutral Chins 5-2.5, 5-7.5, 5-10, 5-10, 5-10
    Fat Bar MP 5-90.5, 5-100.5, 5-111.5, 5-111.5, 5-111.5
    Leg Raises 25-0
    Fat Bar Curls 7-90.5, 6-101.5

    This was a great workout. I modified my homemade "fat bar" this weekend and used that in my workout for military presses and curls. It really makes the work a lot harder and the movements felt tough but good using it.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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