Quick workout today. Weights are still fairly light. Quads were still pretty sore. iPod died 5 minutes into workout again.
Stretch:
2 x 30 sec. Squat position static stretch
2 x 10 Leg Swings (forward-to-back, side-to-side)
1 x 10 sec. Shoulder Stretch
Squat:
5 x Bar
3 x 75
5 x 5 x 105
Benchpress:
5 x Bar
5 x 5 x 70
*Rows: *
5 x 75
First actual day at the gym. I forgo going on Monday since I went on a 18 mile mountain hike the previous weekend. I figured I should give my legs some rest. Today's workout was fairly easy, but still worked up a good amount of sweat. Absence from the gym for nearly 6 weeks now has definitely taken its toll. I'm experiencing a lot of lactic acid build up in my quads; I never used to have these. My legs are probably still shot from the mountain hike. Hopefully, my body will get acclimated to the routine within the week.
Stretch:
2 x 30 sec. Squat position static stretch
2 x 10 Leg Swings (forward-to-back, side-to-side)
1 x 10 sec. Shoulder Stretch
Squat:
Bar - 1 x 5
95 - 1 x 3
100 - 5 x 5
Overhead Press:
Bar - 1 x 5
50 - 5 x 5
Deadlift:
95 - 5 x 5
Accidentally did 95lbs on deads instead of 115. Stupid. Need to invest in a little notepad and write down the numbers.
School's out, 4 years of college is done-zo's. This blog marks the beginning of many many new endeavors I wish to follow. I have not worked out for nearly 5 weeks as of today... So with this in mind, I've decided to bring myself back to the basics. My lifting journey started 2 years ago with StrongLifts5x5 and I think it'd be appropriate to do so again. Starting Monday, May 30th, I will be following a strict diet and starting the SL5x5 "Beginner" routine. Squat-Bench-Row workout A and Squat-Press-Deadlift workout B. I've outlined my "feeding" times on an Excel spreadsheet and I'm currently looking to eat 5 times a day, 2 to 3 hours between each meal.
My lifting goals for May 2012 are:
Squat - 1 x 230
Bench - 1 x 185
Press - 1 x 135
Deadlift - 1 x 315
Row - 1 x 225
It's my wish to achieve the 1.5xBW squat within the next year and I think it's definitely do-able. I think the Squat and Deadlift are my two strongest lifts followed by the Row and Bench. I plan on using a very strict form on the Rows and making sure I don't "cheat" too much once I start lifting heavier weights. The Press has been a long time culprit when it comes to making gains on the lift, but I'm optimistic on getting to that 1 plate within the year.