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Riverhound777's Workout Journal

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I had my BF and measurements taken again today. The last guy who did my BF missed a spot I guess, on the inside of my bicep? So the reading was incorrect last time at 18% BF 🙁 Today it was at 21%. Whatever, I'm not really too concerned. What I was concerned with was my circumference measurements. Here are my changes:
Chest: 37.5 --> 36 Not sure why it went down, could vary a lot on my breathing, I didn't take a deep breath or flex.
Bicep: 13.5 --> 14
Forearm: 11 --> 11.5
Thigh: 19.5 --> 22.5 Three inch change! yikes. I'll hold judgment on this till next month. If it shows around 25 next month, I'll be impressed.
Calf: 14.5 --> 14.8 Not much change here.

Wednesday 4-29-08:
Squat: 5x5 @ 125lbs. I felt pretty good today, a few reps weren't perfect, but still much better than any I did last week. My groin is starting to hurt again but I finally found a good stretch that hits where I am having the pain and it seems to be helping (a lunge extending my back leg as much as I can).

Oh Press: 5x5 @ 85lbs. Finally succeeded with 85lbs. I think the extra rest between sets helped a lot here. The problem is the smallest weight at my gym is 2.5lbs so I can't go up to any less than 90lbs which I doubt I can get 5x5 on. I guess I'll just have to work through it slow.

Deadlift: 1x5 @ 155lbs. I keep forgetting what I did the previous time. I should be up to my BW by now, lol. Anyway It still felt pretty easy, so I guess that is good. I'm not in too big of a hurry.

Pull-ups: Skipped due to time. Took a while to get someone to do my measurements and I didn't want to pay for parking.
 
Friday 5-2-08:
Squat: 5x5 135lbs. I was going to do 130 but I couldn't find any 2.5lbs weights that weren't in use. Felt good to get up 135 though 🙂

Bench: 5x5 130lbs. This is really getting close to needing a spot on my last couple sets, but so far, so good. I can definitely tell I have improved since I use to bench. Before I would have trouble finishing due to my weak triceps. Now it goes up pretty evenly the whole way.

Rows: 5/5/4/4/4 @ 125lbs. Having trouble here. This was even harder than last week at the same weight. I may be de-loading here soon.

Dips: 11/7/5
 
Monday 5-5-08:
Squat: 5x5 140lbs.

OH Press: 1x2 @ 90lbs. 4x5 @ 75lbs. I'm not sure why, but I was weak as hell on press today. After not being able to get 3 reps up at 90 I decided I needed to de-load (almost did it on 85). I figured 75 would be easy, but even that was really hard. Hopefully Friday is easier.

Deadlift: 1x5 @ 165lbs.

Pull-ups: 5/4/3 Still not getting easier.
 
Wednesday 5-7-08:
Squat: 5x5 @ 140lbs. I stayed at 140 today to work on my form. I'm still not quite happy with it but the weight felt alright so i'm going to up it to 145 Friday if for anything to keep it above my bench. Benching more than I can squat just seems wrong.

Bench: 5x5 @ 135lbs. YAY this felt really good to get up 5x5 with 45s on each side. I was pretty tired after my 4th set so I had someone spot me but I ended up not needing him. I remember back in college the most I could ever do was 2 reps at 135 so after doing stronglifts for just over a month i've already far surpassed that.

Rows: 5x5 @ 125lbs. This still feels really heavy. Not sure if I should deload here or not. I was doing so well up until this point, I'm not sure why I'm having such a hard time.

Dips: 7/7/7. Was really tired doing these. The first set I got a little off balance and it messed me up. The last few felt better.

I have also started taking creatine as of yesterday so I will see if it helps with my recovery and maybe my gains.
 
Saturday 5-10-08:
Squat: 5x5 @145lbs. I really tried to focus on my form today. After reading a bit of Scootermaster's journal with some advice from Mega on pushing your ass back before bending your knees, I really made some improovments. I think my form was much better. The weight was still very heavy, but I managed 5x5. But damn was I exhausted after.

OH Press: 3x5 @75lbs, 2x5 @ 65lbs. After doing squats I was pretty much drained. I re-read the press chapter in SS this morning and tried focusing on correct form. But man was it hard. I can't beleive I did a 5x5 at 85lbs a week or so ago (even if it wasn't correct form). Even 65lbs was rediculous. I'm not sure what is going on here.

Deadlift: 1x5 @ 175lbs. Well I was proud of this. Did just below my weight (179lbs after my workout and shake). This was finally really hard after going up 10lbs each time for a while now. I think now i'll just go up 5lbs.

Chip-ups: 5/5/5. Still really hard and not much improovment here. Maybe it's because i'm gaining weight? no idea.
 
Monday 5-12-08:
Squat: 5/5/5/4/4 @ 150lbs. Just didn't have the energy today. The weight was heavy but not the hardest to lift. I was just out of energy. My form went downhill after the second set and just got worse.

Bench: 5/5/5/4/3 @ 140lbs. While I didn't get 5x5 I was till happy with this. I was really tired after squats as usual so I was proud I got as many as I did up. Plus I didn't have a spotter so I didn't want to push it.

Rows: 5x5 @ 115lbs. My form was better this time but I was short on time so I had to rush through it and it was still really heavy on the last sets.

Dips: 10/5 I just ran out of time. Didn't want to have to pay for parking (first 75 mins are free here).

 
I hear you. I hate trying to squat when tired, I think it takes more out of me than any other two exercises combined, except maybe deads. Keep pushing, you're making some real progress in here.
 
Wednesday 5-14-08:
Squat: 3x5 150lbs. I decided to switch to 3x5 now after 5x5 was just draining me. I was till tired after 3, but I still had energy to do the rest of my workout. Form still was a bit weak on the last set.

OH Press: 3x5 80lbs.

Deadlift: 1x5 @ 185lbs.

Chin-ups: 5/5/4

Saturday 5-17-08:
Squat: 3x5 @ 150lbs. Stayed at 150 to make sure my form was good.

Bench: 3x5 145lbs.

Rows: 3x5 120lbs. These felt much better since I had energy leftover.

Dips: 9/5/8. Didn't give myself much rest on the second set.
 
Tuesday 5-20-08:
Squat: 2x5 155, 1x5 145. My form wasn't good today, will deload next time.

OH Press: 3x5 80lbs.

Deadlift: 1x5 190lbs.

Thursday 5-22-08:
Squat: 3x5 135lbs. Went back down to 135 today and felt much better. Will start working my way back up again.

Bench: 5/3/4 150lbs. Felt pretty good to get 150 up. The second set I probably could have gotten 4 but I didn't feel it. Will stick to 150 next week.

Rows: 3x5 125lbs. These are finally feeling better, will keep moving up.

Dips: 10/10/7. Felt good today. But my sternum hurts a bit after doing them. Guess that is normal.
 
Tuesday 5-27-08:
Squat: 3x5 @ 140. I had a minor migrain today but took some advil and managed to workout. But after doing squats I had a major headache.

Oh Press: 3x5 @ 80lbs.

Deadlift: skipped due to headache and blood rushing to head.

Chin-ups. 7/5.

Thursday 5-29-08:
Squat: 3x5 @ 145lbs. Still struggling here, will stay at 145 next time.

Bench: 5/5/4 @ 150lbs. Improovment over last week but still couldn't get 3x5, happy with this though.

Rows: 3x5 @ 130lbs. Improoving here.

Dips: 10/10/7.

A note on the creatine. I haven't really noticed any benefit from it. I did gain a few pounds due to water, but other than that I'm not too sure on it. Maybe it has helped with recovery a little, but hardly. Anyway i'll stick with it since I have it, maybe it just takes longer.
 
Originally posted by: rasczak
nice work, youre gaining. I'm curious, are you doing starting strength or stronglift?
Click to expand...

I started with stronglift but switched to SS due to lack of energy after 5x5. I was just too drained after squats to do the rest of my workout.
 
Missed Monday again this week due to feeling like crap.
Tuesday 6-3-08:
Squat: 3x5 @ 135/145/150. Thought I would be really weak bt ended up feeling good. Worked up to 150 and was happy with that.

OH Press: 5/5/3 @ 85lbs.

Deadlift: 1x5 @ 195lbs. This was really hard but I did it.

Pull-ups: 6/5/4

Thursday 6-5-08:
Squat: 3x5 @ 155lbs. New high for me.

Bench: 5/5/3 @ 150lbs. This was actually harder than last week when I got 5/5/4. I'll try again next week at 150, then I will deload if needed.

Rows: 3x5 @ 135lbs. First time with 45s and it felt good.

Dips: 10/10/6.

Laps in pool: 3x10. I went for a swim after my workout today and I am going to start cutting weight. After last weekend I had lost 3 pounds due to not feeling well so I said screw it, i'm just going to start cutting. My primary cardio will be swimming but I might through in some eliptical and running just to mix it up.
 
Saturday 6-7-08:
Squat: 5/5/5 @ 155/160/160. New personal best.

OH Press: 5/5/4 @ 85lbs.

Deadlift: 1x5 @ 195lbs. Did this with overhand grib and it felt pretty good.

Chip-ups: 6/5/4

Monday 6-9-08:
Squat: 3x5 @ 135lbs. Took a light day today. One of the personal trainers was watching me squat today and said my back was rounding at the bottom. I did some barless squats and looked in the mirror and sure enough it was. Need to fix this before I add more weight.

Bench: 3x5 @ 135lbs.

Rows: 3x5 @ 135lbs.

Dips: 10/7

Laps in pool: 4x10. Not sure i'm burning all that many calories swimming but damn do I feel huge after.
 
Been a while since i've updated. No I didn't stop working out, I just got tired of updating all the time. Didn't seem like too many were following anyway. I have been working out less lately unfortunetly due to many factors, mostly laziness I admit. Last week I only worked out Monday do to Fiesta (huge townwide week long party in Santa Barbara, CA). But I've been making gains. Here are my current lifts:

Squat: 3x5 @ 175lbs. Almost to my bodyweight, which is my main goal. I'm not going as deep as I would like due to my lower back rounding if I do, but i'm going as deep as I can and still stretching.

Bench: 5/5/4 @ 155lbs. Strugling here. Looking back at my journal, I haven't really made progess at all in the last almost two months. Deloaded a couple times.

OH Press: 5/5/4 @ 95lbs. Made some progress here, but another problem area. Went back down to 80lbs today.

Rows: 3/5 @ 150lbs. Made a lot of progress here for some reason.

Deadlift: 1x4 @ 225lbs. Huge gains here. Up to two plates today. This was done with dual overhand grip as well.

Dips: 15/10/10. Doing better here. Have trouble getting 3 solid sets in though as i'm so tired near the end of my workout.

Pull-ups: 8/7/6. I alternate between overhand and parallel here. Feeling much better.

Diet: Here is one place i've really been slacking, espeically as of late. Back to fast food, mac and cheese, hot dogs, pizza, etc. I weighed in at 183 this morning. Going to start doing some cardio and work on changing my habbits.
 
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