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 Post subject: Re: JMoss's Journal log
PostPosted: Fri Sep 13, 2013 8:32 pm 
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Posts: 339
Location: Buckhannon, WV
SSW4D15: 19 July 2013

Squats | 45x5 | 115x5 | 185x5 | 225x5 | 255x5x3 |
Bench | 45x5 | 95x5 | 135x5 | 155x5 | 185x5x3 |
Deadlift | 135x5 | 195x5 | 245x5 | 275x5x3 |

The exercise was horrible. Not sure what happened but injured myself a bit. Quit working out for a while. Had a vacation the next week also so just took a little time off. Unfortunately, it turned into a good bit of time off.


Last edited by jlmoss on Fri Sep 13, 2013 8:42 pm, edited 1 time in total.

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 Post subject: Re: JMoss's Journal log
PostPosted: Fri Sep 13, 2013 8:33 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
28 August 2013

Squats | 45x5 | 115x5 | 145x5 | 195x5 | 225x5x3 |
Bench | 45x5 | 95x5 | 135x5 | 155x5 | 165x5x3 |
Deadlift | 135x5 | 185x5 | 225x5 | 245x5x3 |


Last edited by jlmoss on Fri Sep 13, 2013 8:42 pm, edited 1 time in total.

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 Post subject: Re: JMoss's Journal log
PostPosted: Fri Sep 13, 2013 8:42 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
30 August 2013

Squats | 45x5 | 115x5 | 145x5 | 195x5 | 230x5X3 |
Press | 45x5 | 55x5 | 65x5 | 75x5 | 95x5X3 |
Power Clean | 65x5 | 75x5 | 85x5 | 115x3X5 |


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 Post subject: Re: JMoss's Journal log
PostPosted: Fri Sep 13, 2013 8:50 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
04 September 2013

Squats | 45x5 | 135x5 | 165x5 | 205x5 | 235x5X3 |
Press | 45x5 | 55x5 | 65x5 | 75x5 | 100x5X3 |
Power Clean | 65x5 | 75x5 | 85x5 | 120x3X5 | 135x1 | 145x1 | 165x1 |

Wasn't much tired so I figured I'd add a few on the end. I'm really liking power cleans. I used to dread them when I first started but I actually look forward to them at the end of my sessions now.


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 Post subject: Re: JMoss's Journal log
PostPosted: Fri Sep 13, 2013 9:07 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
11 September 2013

Squats | 45x5 | 135x5 | 165x5 | 205x5 | 235x5X3 |
Bench | 45x5 | 95x5 | 115x5 | 135x5 | 165x5X3 |
Deadlift | 135x5 | 185x5 | 225x5 | 250x5X3 |


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 Post subject: Re: JMoss's Journal log
PostPosted: Fri Sep 13, 2013 9:11 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
12 September 2013

Brazilian Jiu Jitsu
Warm Ups 15 minutes: Jog, rolls, various crawls on the mat, abs
Technique 30 minutes: Drilled passing half guard.
Spar 30 minutes: Being my first time, I was tossed around effortlessly by those 50lb lighter than me. :thumbleft:


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 Post subject: Re: JMoss's Journal log
PostPosted: Fri Sep 13, 2013 9:23 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
13 September 2013

Squats | 45x5 | 135x5 | 165x5 | 205x5 | 240x5X3 |
Press | 45x5 | 55x5 | 65x5 | 75x5 | 105x5X3 |
Power Clean | 65x5 | 75x5 | 95x5 | 125x3X5 |
Pendlay Rows | 125X5X5 |
Hammer Curls | 15X50 |

The trainer at the gym had me do some Pendlay Rows as assistance exercises. I've wanted to integrate some upper back exercises in for some time so I gladly obliged. From the time to leave the gym and drive 20 minutes to my living space, I could feel that I actually had lats when stepping out of the car.

Trainer added the light hammer curls also to help with my tendonitis in the lateral part of my left elbow. It did the trick at least, the throbbing has gone away.

So far, I love the feeling in my upper back. Feels like I'm doing something. With the Jiu Jitsu and the added assistance exercise I'm hoping to get some development back there. I don't put too much stock in muscle size these days but I can't say I'm completely immune to the desire to have some visible lats.

On a side note. I'm so glad to have found this gym. It's always fun to go in and know that it's full of a bunch of people ready to lift heavy stuff. Not to mention that it's fitted with a trainer whom doesn't receive any money from me past the gym membership fees that takes the time to address my questions. I'd gladly pay his trainer fees if I wasn't such an underpaid bastard.


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 Post subject: Re: JMoss's Journal log
PostPosted: Mon Sep 16, 2013 9:37 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
16 September 2013

Squats | 45x5 | 135x5 | 165x5 | 205x5 | 245x5x3 (missed) |
Bench | 45x5 | 95x5 | 115x5 | 135x5 | 170x5x3 |
Deadlift | 135x5 | 185x5 | 225x5 | 265x1 |
Hammer Curls | 15x25 | 15x15 | 15x10 | Total: 50
Leg Raises | BWx15 | BWx10 | BWx5 | BWx5 | BWx5 | BWx5 | BWx5 | Total: 50

I missed both my Squats and Deadlifts today. I know I shouldn't have but I wasn't feeling too well, sort of run down a bit. I also tweaked my back a bit the day before while bending over to pick up a freaking SOCK so I'm sure that played into it a bit too. I'll double back Wednesday depending on how well I feel and get those reps. If not, it just might be deload time.

Trainer at the gym had me doing abs and those wonderful hammer curls that almost erase any trace of tendonitis in my left elbow.

I have another MMA/BJJ class to go to tomorrow. Hopefully my back will allow me to do the class. I will stuff my face full of food tonight and get at least 9 hours of sleep in tomorrow morning. Hopefully that will help recovery a bit.


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 Post subject: Re: JMoss's Journal log
PostPosted: Tue Sep 17, 2013 11:17 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
18 September 2013

Brazilian Jiu Jitsu
Warm Ups 15 minutes: Jog, rolls, various crawls on the mat, abs
Technique 40 minutes: Drilled multiple methods of passing half guard.
Spar 10 minutes: Still getting my ass handed to me.

Didn't have too much discomfort with my back hurting. Surely had lots of discomfort with the tendonitis in both my arms now. The hammer curls work decent to get rid of the pain, but it seems it always comes back once used vigorously again.


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 Post subject: Re: JMoss's Journal log
PostPosted: Wed Sep 25, 2013 8:58 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2013-09-18

Squats | 135x10x5 |
Press | 45x3 | 135x1 | 85x5 | 100x5 | 115x5+1 |
Power Clean | 95x3 | 115x3 | 135x2 |
Hammer Curls | 15x50 |

Made the decision to move to 5/3/1 Wendler program. With tendonitis in both arms, back hurt, and a hurt gracilis (assumption) I agreed with my trainers logic of lifting heavy (for me) too many times throughout the week for a prolonged period of time as a bad thing. Above is what I did just to get something in. Trainer wanted to get a frame of reference of where I was with Press's & Power Cleans. Love them hammer curls. They just take my tendonitis away almost immediately.


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 Post subject: Re: JMoss's Journal log
PostPosted: Fri Sep 27, 2013 12:54 am 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2013-09-26 5/3/1 - Squat - Phase 1/3X5

Warm-up Squats | 45x5 | 60x5 | 85x5 | 110x3 | 135x3 |
Squats | 160x5 | 185x5 | 210x5+5 |
Joker Sets/Squats | 225x5 |
1st Set Last/Squats | 160x8x5
Superset
Power Clean | 115x5x5 |
Ab Wheel Rollout | BWx10x5 |

Workout was hell, :lol: Much more volume than Starting Strength but just not as heavy. I had planned on a conditioning exercise but I was done after the superset of power cleans/ab rollouts. All in all, I was pleased. Will be nice to hit Press tomorrow with that amount of volume.


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 Post subject: Re: JMoss's Journal log
PostPosted: Sat Sep 28, 2013 4:31 am 
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Posts: 339
Location: Buckhannon, WV
2013-09-27 5/3/1 - Press - Phase 1/3X5

Warm-up Press | 45x5 | 50x5 | 60x5 | 70x3 | Superset: Pull Aparts | Blue Bandx20 (after every warm up set) |
Press | 80x5 | 90x5 | 100x5+3 | Superset: Pullups/Grey Band 4th 2 inch spaced hole up to 15 or failure | 15 | 10 | 8 |
Joker Sets/Press | 105x5 | 110x5 | Superset: Dumbbell Row | 25x10 | 60x16/15 | (Second set was to 20 or failure)
1st Set Last/Pres | 80x8x5 | Superset: Hammer Curl | 25x10 (after every set) |
Shoulder Blitz | All exercises 5 lb dumbbells x 25 reps, no rest | Front Raise | Lateral Raise | Reverse Fly | Close Grip Upright Row | Wide Grip Upgright Row | Standing External Rotation | Standing Fly Rotation | Press |


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 Post subject: Re: JMoss's Journal log
PostPosted: Mon Sep 30, 2013 9:42 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2013-09-30 5/3/1 - Deadlift - Phase 1 3x5

Warm-up Deadlift | 45x5 | 60x5 | 85x5 | 110x3 | 135x3 | 160x3 |
Deadlift | 165x5 | 195x5 | 220x5+5 |
Joker Sets/Deadlift | 245x5 | 270x5 |
1st Set Last/Deadlift | 165x8x5 | Superset with - Hanging Leg Raise | BWx20 |

Working on three days worth of heavy lack of sleep. Felt like I wanted to go to sleep right on the platform. Was going to do lunges & glute-ham raises but called it. Was a heallacious workout even with the lack of assistance. Glad I stuck it out and got through it.


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 Post subject: Re: JMoss's Journal log
PostPosted: Thu Oct 10, 2013 11:18 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2013-10-01 5/3/1 - Bench Press - Phase 1 3x5

Warm-up Bench Press | 45x5 | 50x5 | 70x5 | 90x3 | Superset with Pull Aparts - Blue Resistance Band | x20 |
Work Sets/Bench Press | 110x5 | 130x5 | 145x5+5 | Superset with Pullups - Grey Resistance Band/Hole 4 - AMRAP up to 15 | x15 | x10 | x13 |
Joker Sets/Bench Press | 160x5 | 175x5 | Superset with Dumbbell Row - AMRAP up to 20 | 60x16 | 60x15 | 60x12 |
1st Set Last/Bench Press | 110x8x5 | Superset with - Hammer Curl | 30x10 |


Last edited by jlmoss on Thu Oct 10, 2013 11:23 pm, edited 1 time in total.

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 Post subject: Re: JMoss's Journal log
PostPosted: Thu Oct 10, 2013 11:23 pm 
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Joined: Tue May 10, 2011 8:09 am
Posts: 339
Location: Buckhannon, WV
2013-10-03 5/3/1 - Squats - Phase 2 3x3

Warm-up Squat | 45x5 | 50x5 | 75x5 | 100x3 | 125x3 | 150x3 |
Work Sets Squat | 175x3 | 200x3 | 225x3+5 |
Joker Sets Squat | 240x3 |
1st Set Last Squat | 175x7x4 |


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