John's Progress Log

[jshpark]

Hi. Name is John. I am opening this log to keep track of my progress in diet and exercise. I've been working out for a while but haven't made all that much progress. I spent a lot of my time dieting and yo-yoing, changing programs, and not being consistent over the years.

I had a pretty good cut last year but soon got consumed by school, life, work, and quit training and dieting altogether. I went from 175 to 161 about 1.5 yrs ago before I quit. I started training and watching diet again from December (12/14) until now and went from 167 lbs to around 157 lbs while getting back into consistent training.

I'm pretty happy with my leanness now and I plan to try to gain about 1-2 lbs/mo while raising strength.

These are my starting pics taken last week at 156 lbs


So.. Right now I'm pretty weak. I'd like to change that and stick with a consistent gaining trend. Tbh, I've never actually "bulked" before in the sense that I was trying to purposely eat more to get stronger and put on weight. I probably went up and down in weight many times over the years from eating disorders and yo-yoing. I'd like to think that I'm in a better place now from the past.

I plan to post 2x/wk on my training, average calories, and weight to view progress.

Leading up to the present

1/18/15 - 2/15/15 (4 weeks)
- 161.2 -> 158.2
- I consistently ate around 2400 calories (not counting 1 refeed/wk) using a target of 280C/65F/175P. Refeed was around 2700 kcals
- Activity included 6x ~30 min walks and a 2 hr bike ride on Wednesdays
- 4x/wk weights

2/15/15 - 2/22/15
- 157.8 lbs (-0.4)
- Came up with stomach flu and didn't train all week with poor/forced eating around 22-2300 kcals a day
- Lotta bloating/water

2/22/15 - 3/01/15
- 156.9 lbs (-0.9)
- End cut and changed goals
- Increased kcal target to 2650/day at 305C/85F/165P (Avg: 2626 314C/86F/164P/41Fiber).
- Each day looked quite a bit different in macros but it happened to be pretty close on average
- Still lost weight despite eating more

Training

Mon - Lower Str
Back Squat 3x5
Deadlift 3x5
RDL 2x5
DB Step-up 2x10

Tue - Upper Hyp
Incline DB 3x8
DB Row 3x10
DB OHP 2x10
DB Seal Row 3x10
DB Fly 2x10
Tri OH Ext 2x10
Chin-up 2x10

Wed - Cardio/Biking

Thu - Lower Hyp
Back Squat 2x8
Pistol 2x5
DB Lunge 2x8
Front Squat 2x8
Leg Ext 2x10
Leg Curl 2x10

Fri - Upper Str
Bench Press 3x5
BB Row 3x5
Hang P. Clean 2x5
BB OHP 2x5
Dip 2x10
Chin-up 2x10

[jshpark]

3/1/15 - 3/8/15

- 156.9 lbs (-0.9)
- 2626 kcals 314C/86F/164P/41Fiber
- Walked 3 x 30min and biked 1h 50m
- Added creatine on Monday

Mon - Lower Str

Back Squat: 3 x 185 x 3
Deadlift: 3 x 245 x 3
RDL: 2 x 155 x 5
DB Step-up: 2 x 80 x 10 (80/hand)

Tue - Upper Hyp

Incline DB: 3 x 75 x 8
DB Row: 3 x 75 x 10
1A DB OHP: 2 x 45 x 10
DB Seal Row: 3 x 50 x 10
DB Fly: 2 x 25 x 10
Tri OH Ext: 2 x 45 x 10
Chin-up: BW x 10, x 6

[jshpark]

Wed - Biking

1h 25m

- Went alone this time so did the same route (~17miles) in about 15-20min less.. My legs were done

Thu - Lower Hyp

Back Squat: 2 x 135 x 8 (+10)
Pistol: 2 x bw x 5
DB Lunge: 50 x 8
Front Squat: 2 x 115 x 8 (+20)
Leg Ext: 2 x 55 x 10 (+5)
Leg Curl: 2 x 55 x 10 (+5)

- 1 Set on Lunges b/c my left adductor was done from biking

Fri - Upper Str

Bench Press: 3 x 205 x 5
BB Row: 3 x 185 x 5 (+15)
Hang P. Clean: 2 x 135 x 5
BB OHP: 115 x 5, x 4 (+20)
Dip: 2 x bw x 10
Chin-up: 2 x bw x 10

[jshpark]

3/8/15 - 3/15/15

- 157 lbs (+0.1)
- 2845 kcals 339C/94F/175P/41Fib
(these numbers will always be avg for previous week)

- weight up this week (158-159) after opening a different creatine (powder vs pill so probably a little more of it)
- woke up dehydrated for a couple days even though I tried to drink more water.. Seems ok now

Mon - Lower Str

Back Squat: 2 x 185 x 5, x 4
Deadlift: 1 x 245 x 5
RDL: 2 x 160 x 5 (+5)
DB Step-up: 2 x 170 x 10 (+10)

- changing dl to 1 set of 5 and just going to use weight for step-ups as 2xdbs
- almost got 3x5 squat but my leg str sucks and I was shifting toward my right in the last reps
- accidentally added more weight on step-ups than planned. They were tough and worked my grip just as much as my legs

Tue - Upper Hyp

Incline DB: 3 x 77.5 x 8 (+2.5)
DB Row: 3 x 77.5 x 10 (+2.5)
1A DB OHP: 1 x 46.25 x 10, x 7
DB Seal Row: 2 x 51.25 x 10 (+1.25)
DB Fly: 2 x 26.25 x 10 (+1.25)
Tri OH Ext: 2 x 46.25 x 10 (+1.25)
Chin-up: 2 x BW x 10

- changing db rows to 3x8 nxt week
- trying to get full rom on db ohp so it was tougher
- minus 1 set on second row exercise
- started using magnetic fractional plates that can stick on db's, though it makes logging more messy..

[jshpark]

Wed - Biking

1h 50m

Thu - Lower Hyp

Back Squat: 2 x 137.5 x 8 (+2.5)
Pistol: 2 x 160.5 x 5 (+2.5)
DB Lunge: 2 x 100 x 8
Front Squat: 2 x 117.5 x 8 (+2.5)
Leg Ext: 2 x 57.5 x 10 (+2.5)
Leg Curl: 2 x 57.5 x 10 (+2.5)

- weights for bw exercises such as pistols, dips, and pull-ups will use avg bw + loaded weight, not including weight pin on chins/dips

- weights for 1-leg exercises such as step-ups and lunges is 2xdb

Fri - Upper Str

Bench Press: 210 x 4, 2 x 210 x 5
BB Row: 3 x 190 x 5 (+5)
Hang P. Clean: 2 x 137.5 x 5 (+2.5)
BB OHP: 2 x 115 x 5
Dip: 2 x 160 x 10 (+3)
Chin-up: 2 x 160 x 10 (+3)

[jshpark]

3/15/15 - 3/22/15

- 158.4 lbs (+1.4)
- 2900 kcals 330C/94F/176P/34Fib
(these numbers avg of last week)

- I think adding creatine put on some water weight so I'll stay around these calories and see how it progresses

Mon - Lower Str

Back Squat: 3 x 5 x 185 (+5)
Deadlift: 1 x 250 x 5 (+5)
RDL: 2 x 165 x 5 (+5)
DB Step-up: 2 x 170 x 10

- for back squat, most of my reps look ok but I tend to shift my hips a little bit of the bottom in the last few
- Might reduce step-ups to 8 reps. My legs can handle them but the weight usually just makes me focus on the grip endurance..

Tue - Upper Hyp

Incline DB: 2 x 80 x 8, x 6
DB Row: 3 x 80 x 8 (+2.5)
1A DB OHP: 2 x 46.25 x 10 (+1.25)
DB Seal Row: 2 x 52.5 x 10 (+1.25)
DB Fly: 2 x 27.5 x 10 (+1.25)
Tri OH Ext: 2 x 47.5 x 10 (+1.25)
Chin-up: 2 x 165 x 10 (+5)

- chin up bw ~160 + 5 lbs



- my back is getting better these days. I think I had some imbalance toward my chests for too long.

Postworkout meal about 1100kcal.. 1.5c milk, eggs, 400g potatoes with melted cheese, onions, carrots, and salsa.. I accidentally opened the wrong side of the pepper bottle and dumped it on rofl. Did what I could to salvage it and mix it up. Wasn't too bad :P

[jshpark]

Wed - Biking

2h

Thu - Lower Hyp

Back Squat: 2 x 140 x 8 (+2.5)
Pistol: 2 x 166 x 5 (+5)
DB Lunge: 2 x 102.5 x 8 (+2.5)
Front Squat: 2 x 120 x 8 (+2.5)
Leg Ext: 2 x 60 x 10 (+2.5)
Leg Curl: 2 x 60 x 10 (+2.5)

Fri - Upper Str

Bench Press: 210 x 5, 2 x 210 x 4
BB Row: 3 x 195 x 5 (+5)
Hang P. Clean: 2 x 140 x 5 (+2.5)
BB OHP: 2 x 117.5 x 4
Dip: 2 x 165 x 10 (+5)
Chin-up: 1 x 165 x 10, x 5

- fail to get bench press again next week = drop weight

My sleep schedule for the past month ever since getting sick has been garbage. Big difference in my energy levels & recovery when I'm on a consistent schedule around 10-11PM everyday. I've been sleeping anywhere from 12-4AM and getting less sleep overall. It's just a matter of not being disciplined and making it a priority.. Time to get back on that.

Looking forward to the weekend!

[MaverickZA]

Found ur log Good work bro

[jshpark]

Yo Mav. Thanks man. Trying to build up like you!

3/22/15/ - 3/29/15

- 159.8 (+1.4)
- 2986 345C/106F/171P/39Fib
(these numbers avg of last week)

- Weight going up fast (Around 162 last few days)
- Not so worried. Assuming a decent amount is h2o from +creatine and +carbs/Na. Do want things to stabilize
- Canned chicken = water retention. Eating 1 can daily the past 3 days caused +2-3 lb jump to 163. One day without and weight already dropped 1.5 lbs
- Don't really notice significant fat gain. My legs are getting better and I'm happy about that

Mon - Lower Str

Back Squat: 3 x 190 x 5 (+5)
Deadlift: 1 x 257.5 x 5 (+7.5)
RDL: 2 x 170 x 5 (+5)
DB Step-up: 2 x 175 x 8 (+5)

Tue - Upper Hyp

Incline DB: 2 x 80 x 8, x 7
DB Row: 3 x 82.5 x 8 (+2.5)
1A DB OHP: 2 x 47.5 x 10 (+1.25)
DB Seal Row: 2 x 55 x 10 (+2.5)
DB Fly: 2 x 28.75 x 10 (+1.25)
Tri OH Ext: 2 x 48.75 x 10 (+1.25)
Chin-up: 2 x 170 x 10 (+5)

- chin up bw ~162 + 7.5
- fail to get incline db next week = drop weight

[jshpark]

Wed - Biking - 2h

Thu - Lower Hyp

Back Squat: 2 x 142.5 x 8 (+2.5)
Pistol: 2 x 170 x 5 (+4)
DB Lunge: 2 x 105 x 8 (+2.5)
Front Squat: 2 x 122.5 x 8 (+2.5)
Leg Ext: 2 x 62.5 x 10 (+2.5)
Leg Curl: 2 x 62.5 x 10 (+2.5)

Fri - Upper Str

Bench Press: 3 x 210 x 5 (+5)
BB Row: 3 x 200 x 5 (+5)
Hang P. Clean: 2 x 142.5 x 5 (+2.5)
BB OHP: 2 x 117.5 x 5 (+2.5)
Dip: 2 x 170 x 10 (+5)
Chin-up: 2 x 170 x 5

- Chin-ups on Fridays will be 2x5 using the weight of the 2x10 on Tuesday

Sleeping schedule has not been perfect but it is better than before rofl. Lights out at 12-1 at the latest, but so busy these days. I know I can do better in this area as I've done before :P

Another good week! Noticed I got repped by alan aragon. I think my BB.com career is complete

[jshpark]

3/22/15/ - 3/29/15

- 162.11 (+2.29)
- 2828 315C/91F/200P/38Fib
(these numbers avg of last week)

- Nice jump in weight but it has been consistent this week
- Trying a progressive deload strategy this week.. Basically sticking with the intensity l.p. but about 60-70% of volume.
- My sleep is still garbage lately though.. Avg 3:00AM and 5 hours this week so far.. I have nothing but excuses

Mon - Lower Str

Back Squat: 3 x 195 x 3
Deadlift: 1 x 265 x 3
RDL: 2 x 175 x 3
DB Step-up: 2 x 180 x 5

Tue - Upper Hyp

Incline DB: 2 x 80 x 8
DB Row: 2 x 85 x 8
1A DB OHP: 2 x 48.75 x 8
DB Seal Row: 1 x 56.25 x 10
DB Fly: 1 x 30 x 10
Tri OH Ext: 2 x 50 x 8
Chin-up: 1 x 175 x 10

[MaverickZA]

Progress is being made here. Good to see the lifts increasing

[harryboyo]

Subbed. I'll be following along. I expect to see some rapid strength gains with your bulking phase.

[jshpark]

Thanks guys! I don't post that much and my numbers aren't that impressive, but I plan to make this long term and get stronger than ever. Step by step!

I'm disgusted that I stopped training last year and gave up so much progress, but the past is past.

Wed - Biking - 1h 50m

Thu - Lower Hyp - Skipd

- Legs still sore from riding.. Sleep was poor early this week. Maybe it's "too much" with biking and legs the day after. Oh well. Maybe I'll give it some thought later.
Biking definitely wears me out but it isn't an option to take it out of the program. It's precious time I spend with my pops!

Fri - Upper Str

Bench Press: 3 x 215 x 3
BB Row: 3 x 205 x 3
Hang P. Clean: 2 x 145 x 3
BB OHP: 2 x 120 x 3
Dip: 2 x 175 x 8
Chin-up: 2 x 175 x 5

- Workout felt good today. I also slept at 10:30 yesterday and got nearly 10 hrs lol. I'm going to start reading and sleeping early

Usually workout alone but had a partner look at my squat today. Found out the bar moves slightly off center, to the right, when I unrack and walk the bar out. Unfortunately, it's been the way I've been doing it for a long time. We worked on it a little today. Was tired but I want to get it right! Tried some different strategies to keep the bar in place. It was confusing b/c I cannot see what is happening. In the last set though, he told me I was doing it right and had it centered throughout . Sometimes, my body felt twisted when he told me it was centered... Anyways, I don't think I had my posture set and tight before lifting the bar off, and the bar would shift on my skin/fat unconsciously when I moved. We're going to practice it more so that I can get it ingrained. He said it was very minimal but.. yea.. Sometimes, it feels odd when things are shifted even slightly.. If you've been doing a movement in a certain way for so long, the correct balance might feel weird.. I just hope things continue to improve and get stronger. I won't give up!

[jshpark]

[4/5/15 - 4/12/15] (Previous week's date is off)

- 162.6 (+0.5)
- 2828 315C/91F/200P/38Fib
- Sleep: 7h 10m (1:20 AM)
(these numbers avg of last week)

- Weight jump slowed down

Training Mod.

• Mon
  - DB Step-ups 2x8 -> 2x5
  
• Tues
  - DB Inc Press and Rows 3x8 -> 2x8
  - DB OHP 2x10 -> 2x8
  - Cut 2nd Rows and Flys
  
• Thurs
  - Changed to Bench Day
  - Moved Bench Press, BB Rows, Dips, and Chins from Fri
  
• Fri
  - Changed to Squat Day
  - Back Squat 2x8 -> 3x5
  - Hang Power Clean 2x5 -> Power Clean 3x3
  - BB OHP kept on Fridays as 2x5
  - Cut all accessory leg exercises

- Decrease volume and cut out a lot of accessory exercises to improve bigger ones
- Squat on Friday b/c of biking on Wed.

Mon

Back Squat: 3 x 195 x 5 (+5)
Deadlift: 1 x 265 x 5 (+7.5)
RDL: 2 x 175 x 5 (+5)
DB Step-up: 2 x 180 x 8 (+5)

Tues

Incline DB: 2 x 82.5 x 8 (+2.5)
DB Row: 2 x 87.5 x 8 (+2.5)
1A DB OHP: 2 x 50 x 8 (+1.25)
Tri OH Ext: 2 x 50 x 10
Chin-up: 10 x 175, x 7

- Forgot to add weight on the OH EXT
- Might need to increase rest time on the last set of chins

[MaverickZA]

Good work John, what type of cycling do you do? Mountain or road?

[OCDfitness4]

See a lot of increases in the weights there. Good job man. Nice detailed log so far.

Don't worry too much about this missed year and a bit from training. You're right, the past is the past. Now you can use that motivation to crush each and every workout and every meal. Good luck with the progress and goals!

[jshpark]

Good work John, what type of cycling do you do? Mountain or road?

Thx man. We are just riding on a concrete bike trail. Just casual but takes about 2h round trip. It starts next to a park and goes by a concrete riverbed down to the beach and ocean. It kinda sucks the first half of the way but we get to ride by a river and some nature the second half. Here are some pics of what it looks like: http://imgur.com/a/rb0RW

How's it going with your new bike and are you riding often?

See a lot of increases in the weights there. Good job man. Nice detailed log so far.

Don't worry too much about this missed year and a bit from training. You're right, the past is the past. Now you can use that motivation to crush each and every workout and every meal. Good luck with the progress and goals!

Appreciate it man. Yes, I'm definitely motivated! Just finished my workout, which was great, and I'm enjoying a 1200 kcal meal now hahaha.

Just some real food 500ml whole milk, 500g potatoes, cheese, tomatoes, and eggs. My eating style is pull **** apart and throw it together :P



That's funny. It is almost the same food in the pic I posted a few weeks ago. Wtf!

[jshpark]

Wed - Biking - Skipped, No time this week

Thu

Bench Press: 3 x 215 x 5 (+5)
BB Row: 3 x 205 x 5 (+5)
Dip: 3 x 175 x 10 (+5)
Chin: 3 x 175 x 5

Fri

Back Squat: 3 x 200 x 5 (+5)
Power Clean: 3 x 155 x 3
BB OHP: 2 x 120 x 5 (+2.5)

[jshpark]

[4/12/15 - 4/19/15]

- 163.3 (+0.7)
- 2934 348C/97F/175P/38Fib
- Sleep: 8h 25m (11:55PM)
(these numbers avg of last week)

- Nothing much to report
- My weight really jumped up this week up past 165 so I'm dialing back the calories a bit
- Workouts are feeling good

Mon

Back Squat: 3 x 205 x 5 (+5)
Deadlift: 1 x 275 x 5 (+10)
RDL: 2 x 185 x 5 (+10)
DB Step-up: 2 x 185 x 8 (+5)

Tues

Incline DB: 2 x 85 x 8 (+2.5)
DB Row: 2 x 90 x 8 (+2.5)
1A DB OHP: 2 x 51.25 x 8 (+1.25)
Tri OH Ext: 2 x 55 x 10 (+5)
Chin-up: 2 x 10 x 175 (+5)

[GarthVader]

Your BP is actually really solid. Good work.

[jshpark]

Thanks Garth. Got to bring up other lifts

Wed - Biking - 2h

Thu

Bench Press: 2 x 220 x 5, x 3 (5, 5, 3)
BB Row: 3 x 210 x 5 (+5)
Dip: 2 x 180 x 10 (+5)
Chin: 2 x 180 x 5 (+5)

*Last week's recorded dips/chins were 2 sets, not 3

Fri

Back Squat: 3 x 215 x 5 (+10)
Power Clean: 3 x 160 x 3 (+5)
BB OHP: 2 x 122.5 x 5 (+2.5)

- read my log wrong and thought I did 210 on monday
- vid is 3rd set of squats
- maybe repeating this one again since it was supposed to be (+5)

[MaverickZA]

Thx man. We are just riding on a concrete bike trail. Just casual but takes about 2h round trip. It starts next to a park and goes by a concrete riverbed down to the beach and ocean. It kinda sucks the first half of the way but we get to ride by a river and some nature the second half. Here are some pics of what it looks like: http://imgur.com/a/rb0RW

How's it going with your new bike and are you riding often?

Looks like a nice ride Haven't had much time to ride actually, did a quick hour ride yesterday with my brother down to the local river. We'll be taking part in 20km events as from about June though...

It's great to see those +5's

[OCDfitness4]

Nice squats and cleans bro. Looking strong. Glad to see you're hitting those weights hard. Still lots of PRs going on in here . Keep it up!

[jshpark]

Calorie data off by one week since there was a repeat

Corrections
#s calculated at the start of each week-average of previous week

[3/29/15 - 4/5/15]
- 162.11 (+2.3)
- 2828 315/91/200/38

[4/5/15 - 4/12/15] - Repeated data week
- 162.6 (+0.5)
- 2934 348/97/175/38

[4/12/15 - 4/19/15]
- 163.3 (+0.7)
- 3012 345/99/189/39

[4/19/15 - 4/26/15]

- 164.7 (+1.4)
- 2755 339C/79F/186P/45Fib
- Sleep: 8h 5m (11:22PM)
(numbers avg of last week)

What is happening:
- Sudden high weight jumps at the beginning of last week (nearly 166) from eating 3k+ cals, skipping biking, and changing training
- Reacted by lowering calories a little bit early in the week
- Weight down to more expected levels recently
- Missed Monday's squat so cals are back up around 3k+

Mon

Back Squat: 2 x 220 x 3, x 5 (5, 3, 3)
Deadlift: 1 x 282.5 x 5 (+7.5)
RDL: 2 x 190 x 5 (+5)
DB Step-up: 2 x 190 x 5 (+5)

- R.knee tweak on Sat morning teaching someone squats. Slight pain with knee rotation torque in upper ROM that persisted until Monday morning. It disappeared after warm-up so I went ahead and squatted. Really babied it and tried to eat more to recover but I was ready to ditch the workout.. Maybe could have forced 3x5 but whatever

Tues

Incline DB: 2 x 87.5 x 8 (+2.5)
DB Row: 2 x 87.5 x 8
1A DB OHP: 2 x 52.5 x 8 (+1.25)
Tri OH Ext: 2 x 57.5 x 10 (+2.5)
Chin-up: 2 x 10 x 180 (+5)

- Distracted by workout partner and forgot to change DBs for rows @ 92.5

[BARRY45]

subbed. Looks solid man, you started out quite strong already! Excited to see where you're going to end up.

[jshpark]

thx bros. @barry, we just gotta work hard and stay dedicated. we'll make it!

Wed - Biking - skipped

Thu

Bench Press: 3 x 220 x 5 (+5)
BB Row: 215 x 5, 2 x 185 x 5 (new)
Dip: 2 x 185 x 10 (+5)
Chin: 2 x 185 x 5 (+5)
*dip/chin=bw+20

- changed BB Row style to set on pins 19.25" high. Previously, I was just doing them without a dead stop which encouraged more momentum..
- felt like bench and chin/dips were flying..


Fri

Back Squat: 3 x 220 x 5 (+5)
Power Clean: 2 x 165 x 5 (+5)
BB OHP: 2 x 125 x 5 (+2.5)

- still was a little concerned about right knee (some stiffness) but it always gets cleared up completely after warm-up and post exercise. feels OK now a few hours post exercise
- was focused on the workout that I forgot to use my belt
- power clean was supposed to be 3 x 3 but I was distracted once again and forgot
- my squat is actually on par with my bench now! o_O, my damn legs need to grow

going to do some comparisons every 2 months which is next week for this log

enjoy the weekend........

[jshpark]

[3/1/15 - 4/26/15] - 2 Month Checkpoint



Weight

• 156.9 → 165.2 (+8.3)
• +1.04 lb/wk

- faster than I wanted or expected at the start but I think it's ok. Still a beginner in some lifts..

Calipers

• SI: 5 → 5
• Chest: 2 → 2
• Ab: 6 → 6
• Thigh: 7 → 7

- no changes

Tape Measure

• Neck: 15 → 15 1/2 (+0.5)
• L. Bicep: 14 1/4 → 14 1/2 (+0.25)
• R. Bicep: 14 1/2 → 15 (+0.5)
• L. Forearm: 11 5/16 → 11 1/2 (+0.2)
• R. Forearm: 11 5/16 → 11 1/2 (+0.2)
• Chest: 37 9/16 → 38 (+0.5)
• Waist: 27 3/4 → 28 1/4 (+0.5)
• Hips: 37 1/2 → 38 5/8 (+1.1)
• L. Thigh: 21 1/2 → 22 1/2 (+1)
• R. Thigh: 21 1/2 → 22 1/2 (+1)
• L. Calf: 14 9/16 → 15 (+0.5)
• R. Calf: 14 9/16 → 15 (+0.5)

- exhale when measuring, cold in the morning
- only chest, waist, and calf are taken relaxed

Lifts

• Back Squat: 185 x 3 (196) → 220 x 5 (248) (+52)
  1.25 → 1.5
• Deadlift: 245 x 3 (259) → 282.5 x 5 (318) (+59)
  1.65 → 1.92
• Bench: 205 x 5 (231) → 220 x 5 (248) (+17)
  1.47 → 1.5
• OHP: 115 x 5 (129) → 125 x 5 (141) (+12)
  0.78 → 0.85
• Chin-up: bw x 10 (211) → 179 x 10 (239) (+28)
  1.34 → 1.45
• Dip: bw x 10 (211) → 186 x 10 (248) (+37)
  1.34 → 1.5

- 1rm estimated using http://www.exrx.net/Calculators/OneRepMax.html
- Bottom numbers are relative strength (estimated 1rm / bw)

Well. That took some work and lots of data but it's only done once every two months for me. I think I see some progress in my back and legs/hips which is great. Legs are growing faster which is what I want. Would not have seen that without a checkup.. Onto the next two months!

[jshpark]

[4/26/15 - 5/3/15]

- 165.2 (+0.4)
- 3008 359C/88F/202P/42Fib
- Sleep: 8h 12m (11:30PM)
(numbers avg of last week)

Celebrated 3 birthdays this week. Ate so much damn cake this weekend....... Lots of estimates for next week's #s

Mon

Back Squat: 3 x 225 x 5, x 2, x 2 (+5)
Deadlift: 1 x 290 x 5 (+7.5)
RDL: 2 x 195 x 5 (+5)
DB Step-up: 2 x 195 x 5 (+5)

Tues

Incline DB: 2 x 90 x 8 (+2.5)
DB Row: 2 x 92.5 x 8 (+2.5)
1A DB OHP: 2 x 55 x 8 (+2.5)
Tri OH Ext: 2 x 60 x 10 (+2.5)
Chin-up: 2 x 183 x 10 (+4)



Don't normally film these sessions but it's probably a good idea to get at least one vid of most exercises..

KEEP WORKING

[jshpark]

Wed - Biking - 1h 50m

Thu

Bench Press: 3 x 225 x 5 (+5)
BB Row: 3 x 185 x 5
Dip: 2 x 192 x 10 (+6)
Chin: 2 x 192 x 5 (+6)
*dip/chin=bw+25

- 2 plates on bench!

Fri

Back Squat: 3 x 230 x 5, x 2 (+5)
Power Clean: 3 x 170 x 3 (+5)
BB OHP: 2 x 127.5 x 5 (+2.5)

- The squats felt heavy but was able to get through them. Not sure if form and depth are alright. Kind of beat and felt like I was favoring my right a bit.
- OHP was heavy too. Was thinking of going to 130 but glad I didn't.

3rd set. Camera-person dropped the camera after the 3rd rep -.-


Started some planks and handstands after workouts. I can get maybe 5 seconds freestanding off the wall. Really works your wrists.

Good week all in all! Doing some type of deload next.

ENJOY YOUR DAY!