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lucasorion's workout journal

L

lucasorion

Senior member
OK, I've tried other websites where I keep a log of exercise, but haven't been able to get in the habit of coming back to fill out the log. I figured since I come here several times a day anyway, it would be easier.

I've been doing stronglifts 5x5 since March, inconsistently, but now I'm no longer shirking.
Due to shoulder issues, I have been doing only pullups/chinups instead of alternating with dips lately.

Tuesday, July 1st

Squat:
5x5 @ 260
previously, I'd done 3-4 sets at 275, but my form was faltering, so I brought it down to 255 recently and focused on going up and down in a straight line, as well as increasing depth.

Bench
1x5 @ 185
1x5 @ 195
1x5 @ 205
1x5 @ 215 (Haven't been able to do this weight for a while, but shoulder felt good - kept elbows tucked)
1x5 @ 205

Row
5x5 @ 155

3 pullups, 5 chins, 3 pullups (usually I can do 5-6 pullups, but did them with very little rest between)



Thursday, July 3rd

Squat
5x5 @ 265 - felt good, really pushed the depth in the last couple sets, only had real difficulty in 5th rep of 5th set. I need to make a playlist with my mp3 player instead of putting it on random, "Liebestraum" by Strauss started playing - nice song, but not exactly ACDC.

OH Press/Push Press
I'm working towards 5x5 OH Press @ 150, only switching to push press when I can't do conventional OH anymore.
2x5 @ 150
3 reps @ 150, then push press for the next 2 reps.
2x5 PP @ 150

Deadlift
2x5 @ 325 - Next time I'll do a third set.

3 pullups, 5 chins, 3 pullups
 
Saturday, July 5th

6 pullups, 6 chinups, 4 pullups
these help warm me up for squats, so I'll do them at the start from now on (plus I get better numbers)

Squat
5x5 @ 275 - felt great the first 3 sets, went deeper than I usually do, last 2 were more challenging - but focused on maintaining form even though bar speed suffered.

Bench Press
3x5 @ 215
2x5 @ 205
Maybe next time I'll try to get the 4th set at 215, I just didn't have a spotter around, so didn't want to get stuck.

Row
5x5 @ 165
 
thanks! In the body recomposition undertaking, it seems to be a lot easier for me to do the lifting component than the cardio one. People having been commenting on my "hulking up", though it isn't really my goal to be conspicuously muscular. Lately, I keep allowing myself to skip some form of cardio in between my lifting days. I am sentencing myself to 30 minutes interval training on the elliptical tomorrow, followed by rowing and cycling for 15 minutes each.
 
Monday, July 7th

decided to workout in the morning, since I was going to play basketball after work.
Big mistake only eating a banana for breakfast, I had an empty tank energy-wise throughout the workout.
I'm planning to make a nice spinach and chicken omelet for breakfast before my wednesday workout.

6 pullups, 6 chinups, 4 pullups

Squat
5x5 275 - managed to get through it, but had some near failures a couple times.

OH Press/Push Press
3.8x5 @ 150 OH - almost got 4 out 5 sets of pure OH press, but couldn't get the last one up and needed a little push boost from the legs.
1.2x5 @ 150 PP - can't wait until I can do all 5 at 150, that is my #1 goal right now.

Deadlift
3x5 @ 325 - really felt strong on this, I think I could be at 350 in a little while.


-also, did 2 hours of full-court basketball this evening, my legs are not happy - but I am.
 
I got my first gym membership about 3 years ago, and have been a member at some gym ever since, but my attendance record has been very spotty. I also never had any kind of lifting program before earlier this year; I just did whatever I felt like doing, and only used the nautilus types of machines instead of free weights (I felt too intimidated). Now, when I walk past guys on those machines, I'm tempted to start evangelizing about the benefits of free weights and lifting programs like stronglifts 5x5, starting strength, etc.
 
Really nice numbers, especially coming back after a break. What are your stats if you don't mind (height/weight).
 
I'm about 6' 1". I think I'm about 210-215 lbs., but haven't weighed myself in a long time. I'm just estimating from what I weighed when I was several pants sizes larger, but I have put on quite a bit of muscle since then. All my old short sleeve button-down shirts from spring/summer of '07 are tight fits around my shoulders and arms, but pretty baggy around my waist.
 
Wednesday, July 9th

I bit the bullet and weighed myself at the gym. I weigh 226. I guess I've been underestimating how much muscle I've put on since the last time I knew my weight (plus that spare tire hasn't deflated as much as I'd like).

I was really low on energy today, struggled with everything, and my legs were still tired from monday. Hopefully on friday I will benefit from having the day off work and being able to choose when to go to the gym - after a good, late breakfast probably.

6 pullups, 7 chinups, 3.5 pullups
I'm thinking of trying the kipping technique, maybe I'll just start doing it on the last set.

Squats
1x5 @ 225 (warmup)
1x5 @ 245 (warmup - this was more difficult than I expected, first sign of trouble to come)
2x5 @ 275 - really fighting the urge to round my back in the second set
I took a "break" and did my bench-press sets at this point
3x5 @ 275 - this was a big deal for me. I did it with an empty tank, but managed to get good depth and form.

Bench
2x5 @ 215
3x5 @ 205 - I really want to get closer to 5x5 @ 215, but this wasn't the day to try.

Row
5x5 @ 170 - I'm thinking of deloading and building back up from 145 or so, to get the form really crisp
 
Friday, July 11th

Today was a day off from work, so I slept in a little, had 2 peanut butter and honey sandwiches, and then went for an early matinee of "Hellboy 2" before my workout. Enjoyed the movie, but I was very sleepy and ended up napping in my car for almost 2 hours afterwards. I woke up at 4:30 and groggily made my way over to the gym (right next to the movie theater).

7 pullups, 7 chinups, 4 pullups

Squats
5x5 @ 275 - despite my sleepiness, I did pretty well. I think I'll go to 280 on Sunday.

OH press/Push Press
4.6 x 5 @ 150 OH
.4 x 5 @ 150 PP - getting close to my goal of being able to do all 5 sets as pure overhead presses.

Deadlift
3x5 @ 335 - this was a little tough, mainly with the grip on the last set, and probably would have dropped the bar if I had tried one more rep.
 
Sunday, July 13th

Squats
5x5 @ 280 - Think I'll stick with 280 for this coming week, to perfect form and improve speed

Bench
4x5 @ 215 - Not a very clean 4th set, really struggled with the 5th rep.
1x5 @ 205

Rows
5x5 @ 175

Dips
8,6,7
 
Tuesday, July 15th

8 pullups, 7 chinups, 4 pullups

Squats
5x5 @ 280 - These were tougher than the last time, legs were still tired from basketball last night.

OH Press/Push Press
3.6 x 5 @ 150 OH
1.4 x 5 @ 150 PP - wasn't feeling it today, not the day to get 5x5 @ 150 OH, that's for sure

Deadlift
3x5 @ 340 - felt really strong for these, I love this lift. I'm starting to wonder what my 1 rep max is.

Also, I weighed in at 225 after my workout, was 226 and change last wednesday. Besides some basketball last night, I haven't done much cardio exercise in the last week, so I guess I should be happy I lost any weight. I can see the recompositioning happening before my eyes, though - a lot of those 225 pounds are muscle (a lot more than any other time in my teenage/adult life of being over 200 lbs).
 
Deadlift is indeed awesome...it's the only lift I still add 5 lb each DL workout. Gonna try 220 tomorrow = 100 KG! Next DL will be 225 = two 45s a side!
 
Thursday, July 17th

Squats
5x5 @ 280 - easiest time at 280 (I must be getting stronger!) so I will try 285 next time

Bench Press
5x5 @ 215 - first time I've been able to do all 5 sets at this weight since I hurt my shoulder earlier this year

Rows
2x5 @ 190
2x5 @ 180
1x5 @ 185 - Think I'll just go for 5x5 at 180 with really good form next time. I don't want to cheat to get higher weight.

Dips
9,8,7
 
Sunday, July 20th

Took a break yesterday, after lifting or cardio (basketball or interval on the elliptical) every day last week. My lower back has been bothering me lately, maybe from falling asleep on the couch several nights, so I was concerned going into today with squats and deadlifts.

Pullups/Chinups
7p, 8c, 4p - I want to get to the point where I have the endurance to do as many pullups in the last set, as I did in the first (without taking a long break).

Squats
5x5 @ 285 - legs were tight the first set, but loosened up and I felt pretty strong the rest

OH Press/Push Press
3.6x5 OH 150
1.4x5 PP 150 - I think doing the pullups and chinups to start off really affects how I do with these - I might be able to get 5x5 @ 150 OH sooner if I saved the pullups and chins for the end of the workout, but I'm going to stick with this order.

Deadlifts
I went for broke(n back) and jumped up to 350 for this
2x5 @ 350 - Think I'll stick with this weight and work towards being able to do all 3 sets, I just knew I would be pushing it to try for a 3rd today.
 
Tuesday, July 22nd

Squats
in spite of some lower back pain (bad mattress I think), I decided to go for 290, but only got:
1x5 @ 290
1x4 @ 290
I decided at this point to deload back to 225, and did 3 more sets of 5 at that weight - I think I'll work up from 225 for the next couple weeks

Bench Press
5x5 @ 215 - needed slight spotter help on 5th rep of 5th set

Rows
went down to 165, as a deload to improve form (went to very short rest period between sets though)
5x5 @ 165

Dips
10,7,7
 
Thursday, July 24th

Squats
5x5 @ 245 - working my way back up, will go in 5 or 10 pound increments from now on (depending on how my back feels)

OH Press
3x5 @ 150, 2x5 @ 135 - deloaded due to weak end to the third set (push press on the last rep), maybe I'll do 140 next week

Deadlift
2x5 @ 350, + 3 more reps @ 350 - working towards 3x5, grip was the weak point here.

I'm saving pullups and chinups for tomorrow, before my cardio workout. I want to do a pushup/pullup ladder, where I do 1 pullup/chinup, 2 pushups, 2 pullups, 4 pushups, etc. until failure.
 
Tuesday, July 29th

Squats
5x5 @ 255

OH Press
5x5 @ 150 - the first time I've managed to do this. I think it helped to have a nice caesar salad with chicken, about an hour before the workout.

Deadlift
3x5 @ 350 - also a first, moving up to 360 next time, I think.

Pullups/Chinups
7p,7c,4p
 
I ran a mile on the treadmill, and then did the bear complex workout today (http://www.youtube.com/watch?v=0WOP9J7QPwI) using 95#, good god that is a tough workout.
I almost let myself quit after 3 rounds (7 sets in each round), but I told that little voice to shut up, and did the last two.
Usually I do some elliptical and bike work on these cardio days, but I think I'll mix it up and do this once a week too. I feel like I need to focus more on cutting, as my weight is staying pretty constant around 225 or 226 for a while now, and I really want to get 20 lbs (of fat) off in the next few months.
 
Friday, August 1st

Squats
5x5 @ 260

Bench Press
5x5 @ 220 - needed some spotter help on the last rep of the last set, but did the first 4 sets solo and clean.

Rows
5x5 @ 175 - rushed these, with very little rest between sets, because the gym was closing.

yesterday I did a mini workout (even though I was going to make it a rest day) and ran an 8 minute mile to warm up on the treadmill, then did alternating pushups and pullups - 25 pushups, pullups to failure, until I did 4 sets of each
 
Sunday, August 3rd

did Bear Complex again yesterday - 95#

Squats
5x5 @ 265

OH Press
4x5 @ 155, 1x5 PP @ 155

Deadlift
7 reps @ 365, grip was slipping a lot, kept having to dry hands and eventually just used paper towels as 'gloves'
 
Wednesday, August 6th

Took a rest day yesterday after wearing myself out playing basketball Monday night

Squats
5x5 @ 270

Bench Press
5x5 @ 220 - asked for a spotter on the 5th set, but didn't need it

Row
5x5 @ 185 - think I'll go back to 175 next time, so I can really do a clean 5th set

Dips
10,7,7
 
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