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Muscles here I come! Lobsteriffic's Log


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Weekend was busy. No formal workout. But we don't have a car down here so we walk a LOT. Would like to work running back in but I'm a little gun shy as I still get weird twinges in my knee every so often.

 

22/11/10:

Squats:

45x5

5 sets of 5 @ 95 lbs

 

OHP:

45x5

65x5

65x5

65x5

65x3 (fail)

65x2 (fail)

 

Deadlift:

105x5

 

Assisted Chin-up:

3 sets of 8 @ 80 lbs assistance

 

Prone Bridges:

3 @ 30 sec. each

 

 

Evening: 45 min. yoga

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24/11/10:

 

Squats:

45x5

65x5

95x5

5 sets of 5 @ 105 lbs

 

Right hip flexor felt weird during these...not painful, just weird. I know I need to stretch out my hip flexors more.

 

Bench:

45x5

5 sets of 5 @ 75 lbs

 

Need to buy some 2.5 lb plates. I think I might be ready for 80 lbs, but certainly not 85 lbs (the gym at work only has 5 lb plates, not 2.5, so I have to go up 10 lbs at a time).

 

Inverted row:

3 sets of 10

 

Knee push-ups

3 sets of 10 (lame ROM on last set)

 

Reverse crunches:

3 sets of 10

 

Arms are shaky now that I'm back at my desk, awesome. Time to eat and get muscles!

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Me too. Now that my insurance is all set up I should look into what I'm covered for to see if I can get a better diagnosis. It doesn't hurt all of the time, but about once every two weeks it's just sore as hell for a few hours, then it weirdly goes away. Not related to exercise, it just happens.

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had a ridiculously busy weekend. ended up running around most of the time, not a lot of down time. how does 4 days go by so quickly??

 

29/11/10:

Squat:

45x5

65x5

95x5

5 sets of 5 @ 115 lbs

 

Bench:

45x5

65x5

5 sets of 5 @ 75 lbs

 

Inverted Row:

3 sets of 10

 

Knee Push-ups:

2 sets of 10

 

Reverse Crunches:

2 sets of 10

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01/12/10:

 

Going back to lifting fasted (a la leangains.com). Didn't really notice a difference except in my OHP, that sucked today. Last time I did 75 lbs, this time 65 lbs was a struggle.

 

Squat:

45x5

65x5

95x5

5 sets of 5 @ 115 lbs

 

OHP:

45x5

65x5

65x5

65x5

65x4 (fail)

65x3 (fail)

 

DL:

45x5

65x5

115x5

 

Assisted pull-ups:

80x7

80x6

80x6

 

Didn't have time for prone bridges, will get them in tonight. Wednesdays are always such crazy days at work.

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Nice work so far! Squats/OHP looking good, I know guys that struggled when they first hit that weight (including myself).

 

Make sure with inverted rows you're either moving the bar lower or your feet up (put them on something). And when blasting them out is still too easy, do 5x5 barbell rows instead.

 

Keep up the good work!

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What's wrong with your bench? You haven't stalled yet, just keep adding weight.

 

Good idea with the barbell rows. Inverted rows are only good for getting a pump, I find them fairly useless except for that. My back's got much thicker since getting back on the barbell rows consistently. Gives a good base to push off when you lie on a bench.

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I'm stalled at 75 lbs for bench. Part of the problem is my gym doesn't have 2.5 lb plates, so I have to increase 10 lbs at a time. I need to go buy my own 2.5 lb plates and just take them with me. I think I could manage 80 lbs, but 85 lbs is probably not going to happen.

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Oops, realized I forgot to log Friday's workout:

 

12/3/2010:

 

Was in a huge rush, only had 30 min. Left out accessory lifts. Probably didn't warm up as much as I should have.

 

Squats:

45x5

95x5

5 sets of 5 @ 115 lbs

 

Bench: (used DB's because some other dude was using the barbell)

25x5

30x5

30x5

30x5

30x5

 

BB row:

45x5

55x5

65x5

75x5

75x5

75x5

 

That's all I had time for.

 

12/6/2010:

Rushed to the gym after being in meetings all morning. Forgot to take my BCAA's before working out. Damn. Still had a good workout though.

 

Squats:

45x5

65x5

95x5

115x5

115x5

115x5

115x5

125x4

 

OHP:

45x5

65x5

65x5

65x5

65x5

65x4

 

Deadlift:

65x5

95x5

125x5

 

Assisted Pull-ups:

80x8

80x8

80x5

 

Prone bridges:

3 @ 30 sec. each

 

I've been seriously doing the intermittent fasting thing for a week now and I already feel a difference. I think this is the way to go for me. I can eat until I'm satisfied and not worry about overdoing it on the calories. Took me awhile to get used to lifting on an empty stomach but I think it's alright now. The only thing I don't like is choking down BCAA's, they are so vile tasting.

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12/08/2010:

 

Damnit, forgot my BCAA's again! That always happens when I am in meeting all morning and then dash to the gym at lunch. Need to set a reminder to pop up on my computer until I get in the habit.

 

Regardless, weights were up today - huzzah!

 

Squat:

45x5

65x5

95x5

115x5

115x5

125x5

125x5

125x5

 

Bench:

45x5

75x5

75x5

75x5

75x5

85x4 (didn't want to try for the fifth rep as I was close to failure and there wasn't anyone around to spot me)

 

BB row:

5 sets of 5 @ 85 lbs

 

Didn't have time for push-ups and reverse crunches, will do those tonight at home. I've been carving out about 15 min. each night before bed to actually get some stretching in and my hip flexors feel much better because of it. They were tightening up even more with squatting three times a week.

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12/10/2010:

 

Had a great workout today!

 

Squats:

45x5

65x5

95x5

5 sets of 5 @ 125 lbs

 

OHP:

45x5

5 sets of 5 @ 65 lbs (last set was tough...)

 

Deadlift:

65x5

95x5

135x5

 

Assisted Pull-ups:

3 sets of 8 @ 80 lbs assistance

 

Didn't have time for prone bridges, will do at home this evening.

 

Goal for next week: get out for a run two times, and at least one trainer workout. I have been super lazy with the cardio lately. I keep making excuses to skip it.

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