Rasczak's workout journal

[rasczak]

OH Press - had to bring the weights down some as my shoulder was really killing me

1x5 @ BB
3x5 @ 85lbs

Bent Rows

1x5 @ 95lbs
1x5 @ 135lbs
3x5 @ 155lbs

Squats - felt much stronger than i did on monday. that four day layover really did a number on my legs.

1x5 @ 135lbs
3x5 @ 265lbs

tried to do 4 minute HIIT 6 secs on 9 secs jog, i was bushed by 330. Kinda disappointed that I couldn't even hit the 4 min mark let alone the 5 min mark.

Over all a pretty positive day, had my bf percentages taken but they won;'t give me the numbers until tonite. just guessed at what they were and put them in this BF">http://forums.anandtech.com/me...=2189550&enterthread=y</a>thread

 

[rasczak]

Squats

1x5 135lbs
3x5 275lbs

Bench

1x5 135lbs
1x3 175lbs
1x5 165lbs
1x5 155lbs
1x6 145lbs

did 1x5 20lbs db flys between each set and 1 1x5 30lbs db flys
3x5 40lb cc flys

my chest is tired today.

Deadlift

1x5 135lbs
1x5 295lbs - form was a little off as i could feel the struggle on the last two reps. i keep pushing this even though i know I should drop back some. guess I'll learn when i hurt myself.

My upper body is totally shaking even after almost an hour after my chest workout. i haven't felt this way in quite a while.

Whew. Great workout over all. I liked the change up in my bench routine, thnk I'm gonna start to employ that but in reverse starting light then going heavier. I was surprised a bit by the fact taht i struggled to get 175lbs up, but then i remembered i started off with squats so i was already worn out from that.



today's caloric intake.

southern chicken sand meal at mcd's

sandwich 410 cals, 17g p, 41g carb, 20g fat
coffee 20 cals,0,0,0
hash brown 150 cals 1g pro, 15g carbs, 9g fat

Lunch grilled chicken breast sandwich

grilled chicken breast sandwich with sesame seed bun
320 cals, 30g protein, 37.5g carb, 5g fat

dinner

salad
unsure of protein,carb and fat content, but i estimate around 4-500 cals.

2 sccops of protein powder
240 cals, 48g protein, 6g carb, 1g fat

sweets 1 tootsie roll pop 150 cals

totals for today

1620 cals intake
96g protein
99.5g carbs
35g fats

 

[rasczak]

Didn't workout during 4 day weekend dropped the weights a bit

Squats

1x5 225lbs
1x5 245lbs
2x5 265lbs

OH Press

1x5 45lbs
3x5 75lbs <- my shoulder thanked me today for this. this routine really kills my right shoulder when I go up to 95lbs

Power cleans <--- today was my first day doing these. I felt more comfortable now as my deadlift form was getting better.

1x5 75lbs <--- felt way too light
3x5 95lbs <--- felt heavier but i think I can go higher next week.

overall, it was agood workout, had a lot of fat to burn as i ate way too much mashed potatoe

 

[rasczak]

I feel like I could do more everyday after finishing the SS routine so i am varying it a little until I come up with a new routine.

Squats

1x5 225# warmup
2x5 275#
1x5 315# <--just to see if i could reach it. Doing all five felt like a breeze.

Bench (went for overkill on my bench today.

Incline

1x5 bb
1x5 95#
2x5 125#

2x8 30#dbflys

Flat

1x5 bb
1x5 155
2x5 165
1x5 175

2x8 40#dbflys
2x8 40# crossover cable flys

Deadlift - hit a 1rm today in deads. I had to pump myself up pretty good for this.

1x5 135#
1x1 275#
1x1 295#
1x1 315#
1x1 335#
1x1 355#

failed at 375#

ended with new 5rm
1x5 315lbs

I felt really good on my form, really tried hard to keep my back as straight as possible.

 

[paulxcook]

Wow your strength is really taking off. 355 on deads is no joke, and 315 on squat is awesome as well.

 

[rasczak]

yea, for me though, my lower body has always been a strength of mine. My upper body is really where I'm trying to make the most gains. I just dont see it quick enough though. I'm not being very disciplined with my meals on the weekends either.

Thanks for the kind words.

 

[rasczak]

**update**

changed my routine, added more sets to my routine

squats
1x5 225# warmup
4x5 275#
1x5 295#

OH Press
3x5 85#
2x5 95#

Power Cleans
3x5 115#
2x5 135# -faltered at the end, 2 reps had terrible form. kinda tweaked my wrist and elbow on the last rep.

 

[scootermaster]

Yeah, it's so random...if you put all of us together, you'd have one studly person. But congrats on all the gains.

Now if you could just pass some of that squat weight over here, I'd be much obliged.

 

[TheVrolok]

Nice to see a journal here like the ones found over at the WBB forums. I'm just curious to your height/weight? Looks like you've made some good gains there in the last month!

 

[rasczak]

Originally posted by: scootermaster
Yeah, it's so random...if you put all of us together, you'd have one studly person. But congrats on all the gains.

Now if you could just pass some of that squat weight over here, I'd be much obliged.

hehe, I wouldn't mind at all if you've got some OH press and bench to pass over my way ^^

Originally posted by: TheVrolok
Nice to see a journal here like the ones found over at the WBB forums. I'm just curious to your height/weight? Looks like you've made some good gains there in the last month!

When I started I was 5'11 220 pounds. Since, I've dropped approx 5-6 pounds. I can weight anywhere between 214 on a good day (starve myself) to 217 (pig out, which I do more of )

Thanks for the compliments. I've been working real hard at these. My shoulder has been hindering me and is probably one of the reasons why I can't get more out of my OH presses. I'm probably gonna have to see a doc again about it. We'll see what happens.

In the meantine, I'll just continue to lift until I reach my goals, then reassess after I get feedback from the doc.

What i really need to work on is my nutrition. I have been justifying eating badly and that's not good.

 

[rasczak]

worked out today minus squats (did them hard yesterday for a catch up session since I missed monday) did some plymetrics instead, holy cow was I tired.

also did incline bench along with dumbell flys in between sets


incline bench
5x5 125lbs incline bench
5x8 30 lb db flys
5x8 55lbs skullcrushers

bent rows
5x5 125lbs
5x5 165lbs lat pulldowns in between sets

tried to do chinups and I couldn't even do one. the wide grip gives me little leverage. went to chinup machine instead and did 2x8 chinups with 115lb assistance.

my arms are shaking right now. guess i had a good workout hehe.

 

[rasczak]

45 minutes on elliptical.

20 minutes of warmup,

25 minutes of HIIT 30 hard/130 jog. My heart rate was hitting 155bpm and I was able to kill 605 cals.

good work out. did this on empty stomach.

i'm tired. gonna go to bed and wake up tomorrow at 400am.

 

[scootermaster]

Dumbell flies? Incline? Latpulldown?

Wha?

Or, better put: Why?

 

[rasczak]

Originally posted by: scootermaster
Dumbell flies? Incline? Latpulldown?

Wha?

Or, better put: Why?

guess I felt like altering my routine a bit that day. I didn't do any squats since i did them the day before to make up for missing monday. I added those for a bit of iso work.

 

[MegaVovaN]

Originally posted by: rasczak
my arms are shaking right now. guess i had a good workout hehe.

I read somewhere that shaking after a workout is an indicator of insufficient sugar.

 

[rasczak]

Originally posted by: MegaVovaN

Originally posted by: rasczak
my arms are shaking right now. guess i had a good workout hehe.

I read somewhere that shaking after a workout is an indicator of insufficient sugar.

nah, wasn't that. i'm diabetic, so i definitely know what that feels like my arms were just fatigued.

 

[gramboh]

Careful with doing all those extra exercises to the point of your arms shaking/feeling super tight. You will take longer to recover and hinder the core lifts, at least that is what I've found while doing SL 5x5 (friends sometimes want to curl, tricep stuff, flys etc, I try to not even though it's fun).

 

[rasczak]

Squats

1x5 225lbs
4x5 295lbs
1x5 315lbs

OH Press
1x5 65lbs
5x5 85lbs

My presses are seriously lacking. I can't lift more than 85lbs otherwise my shoulder just kills me. I may go ahead and up the reps to compensate for the lack of weight.

Deadlifts
1x5 135lbs
1x5 335lbs

the squats killed me. I was beat after the 3rd set. Thankfully I was able to push through and finish it out. That took a hell of a lot of willpower. It took a lot out of me to do the deads. I kept stalling the last set because i was soo tired. lol.

 

[scootermaster]

Originally posted by: rasczak
Squats

1x5 225lbs
4x5 295lbs
1x5 315lbs

OH Press
1x5 65lbs
5x5 85lbs

My presses are seriously lacking. I can't lift more than 85lbs otherwise my shoulder just kills me. I may go ahead and up the reps to compensate for the lack of weight.

Deadlifts
1x5 135lbs
1x5 335lbs

the squats killed me. I was beat after the 3rd set. Thankfully I was able to push through and finish it out. That took a hell of a lot of willpower. It took a lot out of me to do the deads. I kept stalling the last set because i was soo tired. lol.

Here's what I don't get...all the "self-medicating" that goes on here. Like, you're not happy with your OH press so the solution is to just do more reps. Where does it say that? Who, that you trust, decided that was a good idea? You?

Again, I don't want to be the dick here -- although it seems like I'm saying that a lot lately; seems to be my role -- but, pardon my french here: Why?

If your shoulder is, you know, broken. Fix it. Then, when it's fixed, lift heavy. If it's not fixable, then you just may not be able to lift heavy. Or maybe there's some other issue. I just don't see how you deciding unilaterally to just do more reps, just "cuz" makes more sense. Unless there's something you're referencing here that I'm missing.

It's the same sentiment as "I feel like I'm not working my arms enough, I'm gonna do curls" or "Why can't I deadlift three sets with SS"? Like, there are reasons, and answers to all those questions. Doesn't mean you can't just means, like I said, there are answers to those questions.

Anyway, I hope your shoulder gets better. As for OH press, hey, when I first started working out, I think I was doing a nautilus machine at around 50 pounds. So I know all about not being happy with my shoulders.

 

[rasczak]

Originally posted by: scootermaster

Originally posted by: rasczak
Squats

1x5 225lbs
4x5 295lbs
1x5 315lbs

OH Press
1x5 65lbs
5x5 85lbs

My presses are seriously lacking. I can't lift more than 85lbs otherwise my shoulder just kills me. I may go ahead and up the reps to compensate for the lack of weight.

Deadlifts
1x5 135lbs
1x5 335lbs

the squats killed me. I was beat after the 3rd set. Thankfully I was able to push through and finish it out. That took a hell of a lot of willpower. It took a lot out of me to do the deads. I kept stalling the last set because i was soo tired. lol.

Here's what I don't get...all the "self-medicating" that goes on here. Like, you're not happy with your OH press so the solution is to just do more reps. Where does it say that? Who, that you trust, decided that was a good idea? You?

Again, I don't want to be the dick here -- although it seems like I'm saying that a lot lately; seems to be my role -- but, pardon my french here: Why?

If your shoulder is, you know, broken. Fix it. Then, when it's fixed, lift heavy. If it's not fixable, then you just may not be able to lift heavy. Or maybe there's some other issue. I just don't see how you deciding unilaterally to just do more reps, just "cuz" makes more sense. Unless there's something you're referencing here that I'm missing.

It's the same sentiment as "I feel like I'm not working my arms enough, I'm gonna do curls" or "Why can't I deadlift three sets with SS"? Like, there are reasons, and answers to all those questions. Doesn't mean you can't just means, like I said, there are answers to those questions.

Anyway, I hope your shoulder gets better. As for OH press, hey, when I first started working out, I think I was doing a nautilus machine at around 50 pounds. So I know all about not being happy with my shoulders.

Point taken No offense made, and I appreciate the candor. No references made as far as my shoulder goes. I'm just being stubborn about going to the doctor, because i do not want to get a prescription telling me not to workout.

 

[rasczak]

took about 5 days off to let my back heal. (last rep on my deadlifts I kinda let my form go and tried pulling the weight with my upper body and back with no leg help. I'm a retard )

Squats
1x5 185
5x5 225 (went atg on this set hence why my squats are so low. It felt good so i'll up the weight a bit next week)

Bench
1x5 95
5x5 165

Power Cleans
1x5 bar
5x5 105

over all felt good, there was some soreness in my lower back but i felt good today.

 

[rasczak]

Squats

1x5 225
4x5 275
1x5 315

OH Press
2x5 65
4x5 95
1x5 105

Deads
1x5 185
1x5 225
1x5 275

 

[rasczak]

Rest day. 1hour walk

 

[scootermaster]

Back feeling okay? I'm thinking about maybe taking a break from squats after this week. Just giving myself a couple of workouts off.

Is there any documentation about when one should/can do that?

 

[rasczak]

Originally posted by: scootermaster
Back feeling okay? I'm thinking about maybe taking a break from squats after this week. Just giving myself a couple of workouts off.

Is there any documentation about when one should/can do that?

Yea, my back feels a lot better after the rest. On return I went light with the squats. As for documentation,. I don't know of anything really. I just went with how my back felt. I have heard of going lighter on squats during dead days, so that's something worth looking into I think.