12 Jul 2011
Heavy, heavy workout today. 6.5 hours of sleep and not enough eating are the likely factors to a pretty difficult workout. I think I'm going back to rushing my squats again. I tweaked my lower back while squatting on the 3rd set. Still managed to finish my sets.
Bench was pretty heavy, but sufficient rest is key to getting all sets done.
Rows were heavy as well, I think I jerked the weight up on a few reps. More rest needs to happen between latter sets to avoid cheating and using hip drive.
Warmups:
2 x 10 Shoulder dislocations
2 x 10 sec. Doorway pec stretch
2 x 10 Leg swings
2 x 30 sec. static Squat stretch
Squats:
2 x 5 x Bar
5 x 125
3 x 145
2 x 165
5 x 5 x 185
Walkouts:
10 sec. x 235
10 sec. x 255
Bench:
2 x 5 x Bar
5 x 65
3 x 85
5 x 5 x 1110
Rows:
5 x 5 x 115
Warmdown:
1 x 15 sec. warrior lunge + twist
1 x 15 sec. butterfly
09 Jul 2011
Over all a very good workout. No pain in lower back when doing the squats. I focused a lot on form for the press and made sure I was pressing straight up and not forward and up. Deadlifts were fairly easy. Used chalk on my workset and the lift felt like a breeze- had no grip failure.
After 2 more weeks, I'm sitting steady at around 170-172 lbs. I'm fairly happy with this, but my body fat percentage shot up and I can feel most of it around my mid section. I'll have to ease up a bit on the carb intake, I think this may be the reason why I have excess fat gain. My thighs are considerably thicker and larger than when I first started. Even my loose pants are slightly tight fitting. My goal for the next 2 weeks is to try and get up to 175 lbs and stay under 20% body fat. I'm getting to the point where I no longer don't really know what to expect workout to workout. The lifts are getting considerably heavy. I've never done this much volume at this amount of weight for any of my lifts except for Deadlifts. I will be very pleased if I can reach 225 lb squat without a deload.
Bodyweight: 171.5 lbs
Body Fat: 20%
Warmups:
3 x 10 Shoulder dislocations
3 x 10 sec. Doorway pec stretch
3 x 10 Leg swings
3 x 30 sec. static Squat stretch
Squats:
2 x 5 x Bar
5 x 120
3 x 140
2 x 160
5 x 5 x 180
Walkouts:
10 sec. x 230
10 sec. x 250
Press:
2 x 5 x Bar
5 x 5 x 65
Deadlift:
5 x 145
3 x 165
2 x 185
5 x 205
Warmdown:
1 x 15 sec. warrior lunge + twist
1 x 15 sec. butterfly
Foam roll
07 Jul 2011
Had a really good workout. Started a bit late today. The free weights area was pretty much empty, so I got my subtle grunt on. "Looping" underneath the bar helped with getting a tight upper back and keeping it. I forgot to bring my camera, but I think I'm twisting my body when I go down. Seems like I twist my waist right and some of the weight is brought on to my left leg.
Bench press was alright. Lift seems to be heavily a mental mind game with myself. Extended rest for the 4th and 5th set.
Rows were still fairly easy.
Warmups:
3 x 10 Shoulder dislocations
3 x 10 sec. Doorway pec stretch
3 x 10 Leg swings
3 x 30 sec. static Squat stretch
Squats:
2 x 5 x Bar
5 x 135
3 x 155
5 x 5 x 175
Walkouts:
10 sec. x 225
10 sec. x 245
Bench:
2 x 5 x Bar
5 x 65
3 x 85
5 x 5 x 105
Rows:
5 x 5 x 110
Warmdown:
1 x 15 sec. warrior lunge + twist
1 x 15 sec. butterfly