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 Post subject: Johnny's Log
PostPosted: Tue Jun 09, 2009 10:33 am 
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Since I workout alone at home, there's no one to share my pride and pain. So I decide to write my log online from now on.

I'm 174cm and now weigh 76kg. I have no specific long term goal, just pushing myself to be as big as possible, blocky big not big belly as now I have, and see how far I can go.

I has started weight training correctly(sort of) a month ago, with couple of months before that I had done it wrong. Now I am with full body routine.


08 Jun 09

Squat
88/5
176/3
264/5
264/5
264/5

Bench Press
88/5
154/5
154/4
154/3

Deadlift
88/5
176/3
242/5

Military Press
66/3
110/5
110/5
110/5

Pull-up
3
3
3

Bent-over Row
88/5
143/6
143/5
143/5

59min

Everything has moved up smoothly except for the stucking in BP.


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 Post subject:
PostPosted: Wed Jun 10, 2009 4:21 am 
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10 Jun 09

Squat
88/5
176/3
269.5/5
269.5/5
269.5/5
New PR. Felt it was extremely heavy. 275 next time.

Bench Press
88/5
159.5/4
159.5/3
159.5/2
Very bad. Step back to 154 next time.

Deadlift
88/5
176/3
253/3
Couldn't make it 5. First stalling in DL. Repeat 253 next time.

Military Press
66/3
115.5/5
115.5/5
115.5/5
New PR. 121 next time.

Pull-up
4
3
3

Bent-over Row
88/5
143/6
143/6
143/6
Try to complete 3sets of 7reps before increase weight.

62min
Not quite good. Feel more tired that usual.


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 Post subject:
PostPosted: Fri Jun 12, 2009 1:06 am 
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11 Jun 09

A little Abs work on day off
V-up x25 x4


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 Post subject:
PostPosted: Fri Jun 12, 2009 2:02 am 
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12 Jun 09

Squat
88/5
176/3
275/5
275/5
275/4
New PR. Couldn't complete the last set, also need to pause a little between reps to catch some breath in the second set. Heavy like Hell!! Does human being suppose to lift something this heavy? Nevertheless, 280.5 next time.

Bench Press
88/5
154/5
154/5
154/5
Better. Rest a little longer between sets to ensure I could complete all reps. 159.5 next time.

Deadlift
88/5
176/3
253/4
Couldn't make it 5 again. Don't know it is because I do it after squat or just because I hate doing DL. Or maybe they both are just excuses. Repeat 253 next time.

Military Press
66/3
121/5
121/5
121/3
New PR. Couldn't complete the last set plus the whole upper body was shaking. 11 pounds below my goal. Repeat 121 next time.

Pull-up
4
3
3
Almost got 4 in the last set, almost.

Bent-over Row
88/5
143/6
143/6
143/6

67min
Too long. Not good.

During working on Squats, some fear rose in my mind. Those pictures of the weight crushing on me kept show up in my head in many styles. Such a Pussy! I know, eventually, I'll surpass it (or maybe it'd surpass me), just do it. But, Damn! those pictures seem so real.


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 Post subject:
PostPosted: Sun Jun 14, 2009 6:47 am 
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13 Jun 09

A little Abs work on day off


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 Post subject:
PostPosted: Sun Jun 14, 2009 8:06 am 
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14 Jun 09

Squat
88/5
176/3
280.5/5
280.5/3
280.5/2
Not good, not in a solid form. Got a little pain in my middle back on the left side, left Erector Spinae, in the second set. Try to repeat 280.5 next time.

Bench Press
88/5
159.5/4
159.5/3
159.5/2
Dejavu. Couldn't even make 1 set of 5. Try to repeat 159.5 again next time. Or maybe it need a resetting.

Deadlift
88/5
176/3
253/3
Still couldn't make it 5. Use the same weight next time.

Military Press
66/3
121/5
121/3
121/3
Worse than the last time. 121 Next time. Only 11 pounds from my goal, yet it seems so far.

Pull-up
3
3
3

Bent-over Row
88/5
143/6
143/7
143/6

67min
Still too long.

There is no improvement at all in this workout. Today is Sunday so I got up late this morning, and I still eat properly, so lag of sleep or food shouldn't be the reason. Have to wait and see the next workout.


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 Post subject:
PostPosted: Tue Jun 16, 2009 2:33 am 
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16 Jun 09

Squat
88/5
176/3
280.5/5
280.5/5
280.5/4
New PR. Good. The fourth reps of the last set was pretty damn hard. Out of the bottom and then I freezed at parallel for about 2 sec before I could push it up. Next is 286.

Bench Press
88/5
159.5/4
159.5/3
159.5/2
Again. Same result. What should I do with this?

Deadlift
88/5
176/3
253/3
Reduce to 247.5 next time.

Military Press
66/3
121/5
121/4
121/3
The third stalling.

Pull-up
3
4
3

Bent-over Row
88/5
143/6
143/7
143/7
Better. Next is 148.5

67min

The Presses and DLs aren't doing so well. Reduce the DLs' weight for one step and see how it goes.


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 Post subject:
PostPosted: Thu Jun 18, 2009 4:21 am 
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18 Jun 09

Squat
88/5
176/3
286/5
286/4
286/3

Bench Press
88/5
159.5/5
159.5/3
159.5/2

Deadlift
88/5
176/3
247.5/5
Good. 253's next.

Military Press
66/3
121/3
121/2
121/2
Horrible!

Chin-up
5
5
5
First time doing this. Much more reps than doing Pull-up.

Bent-over Row
88/5
148.5/5
148.5/6
148.5/6

63min


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 Post subject:
PostPosted: Sat Jun 20, 2009 9:49 am 
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20 Jun 09

Squat
88/5
176/3
286/5
286/5
286/3

Bench Press
88/5
159.5/5
159.5/4
159.5/3
A slightly improvement.

Deadlift
88/5
176/3
253/4

Military Press
66/3
121/5
121/5
121/4
Very Good. I'll try 126.5 next time.

Pull-up
BW/4
BW/3
BW/4

Bent-over Row
88/5
148.5/6
148.5/5
148.5/6

62min


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 Post subject:
PostPosted: Mon Jun 22, 2009 6:08 am 
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22 Jun 09

Squat
132/5
220/3
286/5
286/5
286/3
Tired.

Bench Press
88/5
132/3
159.5/5
159.5/2
159.5/3

Deadlift
88/5
176/3
253/3

Military Press
66/3
126.5/3
126.5/1
121/4
Maybe 126.5 is too heavy.

Chin-up
BW/6
BW/5
BW/5

Bent-over Row
88/5
148.5/6
148.5/6
148.5/5

60min


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 Post subject:
PostPosted: Wed Jun 24, 2009 6:08 am 
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24 Jun 09

Squat
132 x 5
220 x 3
286 x 5
286 x 5
286 x 5
Good. Completed 3 sets of 5 reps. Increase the weight next time.

Bench Press
88 x 5
143 x 5
143 x 5
143 x 5
Got stuck at 159.5 for quite some time, so I reset it: take a back off period, start at 143.

Deadlift
132 x 5
220 x 3
253 x 4
Still can't complete 5 reps.

Military Press
66 x 3
121 x 5
121 x 4
121 x 3
Maybe I need to reset this too.

Pull-up
BW x 4
BW x 3
BW x 3

Bent-over Row
88 x 7
148.5 x 6
148.5 x 6
148.5 x 6

64min

286 lb is the max weight I've got. Time to order new weight plates, feel kinda good.
The smallest weight plate I have is 2.75 lb (1.25kg). So the smallest increased weight i could raise is 5.5 lb at a time, maybe it's too much. I might have to find smaller weight plate, like 1.1 lb (0.5kg). It's hard to find this kind of weight plate though.


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 Post subject:
PostPosted: Thu Jun 25, 2009 12:58 am 
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25 Jun 09 - Dayoff

Sit-up (feet locked)
0 lb x 20 reps
22 x 20
44 x 16

Reversre Crunch
0 x 15

My weight is 79.5kg this morning, increased from 76kg in less than a week, after it had been quite stable for couple of months. Don't know whether it is a good gain or a bad gain, or my weighing apparatus had gone bad. [/i]


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 Post subject:
PostPosted: Fri Jun 26, 2009 5:24 am 
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26 Jun 09

Squat
132 x 5
220 x 3
286 x 5
286 x 5
286 x 4
The weight plates I orderd haven't arrived, so I had to lifted at the same weight, yet I still missed the last rep, failed attempted. Bah!

Bench Press
88 x 5
132 x 3
148.5 x 5
148.5 x 5
148.5 x 5
Back-off period #2

Deadlift
132 x 5
220 x 3
253 x 5
Well, at last, it is a full set of five. So glad. 258.5 next time.

Military Press
44 x 5
88 x 3
121 x 4
121 x 3
121 x 5
Pretty much the same result. It was 5/5/4 on 20th, am I getting weaker? I just need to focus more.

Chin-up
BW x 6
BW x 5
BW x 4

Bent-over Row
88 x 5
132 x 3
148.5 x 5
148.5 x 6
148.5 x 5
Felt tired already even before the work sets.

67min


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 Post subject:
PostPosted: Mon Jun 29, 2009 3:47 am 
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29 Jun 09

Workout A

Squat
132 x 5
220 x 3
291.5 x 5
291.5 x 4
291.5 x 4
Sweat like a fat man eating hot soup.

Bench Press
88 x 5
132 x 3
154 x 5
154 x 5
154 x 5
The last back-off weight. Next's 159.5 where it's stall.

Deadlift
132 x 5
220 x 3
258.5 x 5
Good, next's 264. I think DL should be easier from now on, since I got new 20kg weightplates (I usually use only 10kg weightplates).

Closed-grip Bench Press
88 x 17
99 x 10
First time doing this exercise, just try the weight. I'll use 104.5 next time, that should make the reps stay around 10.

Curlzzz
60.5 x 11
60.5 x 9

51min

I hesitated whether to do Closed-grip Bench Press or Lying Triceps Extension at first. Then I decide to choose the exercise where I can use more weight.


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 Post subject:
PostPosted: Wed Jul 01, 2009 2:27 am 
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01 Jul 09

Body Weight = 78.5 kg (172.7 lb)

Workout B

Squat
132 x 5
220 x 3
291.5 x 5
291.5 x 5
291.5 x 5
Good, next's 297.

Press
44 x 5
88 x 3
121 x 5
121 x 5
121 x 4.5
Should have completed it but I stupidly hit my chin with the barbell while I pushed it up on the last rep, so I lost my concentration. I managed to push it above my head but not to lockout. I'll increase the weight anyway, somewhere less than 126.5lb.

Row
88 x 5
132 x 3
148.5 x 7
148.5 x 7
148.5 x 5

Pull-up
BW x 3
BW x 3
BW x 3

Twisting Sit-up (feet locked, weight on chest)
0 x 20
22 x 20
44 x 12

Leg-hip Raise
0 x 12

52min


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