Yudley's log
Moderators: Ironman, Jungledoc, parth, stuward, jethrof
today i struggled again just like last time especially on Squat and Bench ... I guess I'll do 2.5 lb increments from now on on both of them
today was the end of seventh week of my Rippetoe program ... i was hoping to continue 5 lb increments up to the 8th week at least ... but i guess it's better to be safe than sorry ... plus i'm not using belt at all so I shouldn't get too ambitious ... wt ya say?
1 hr before workout
1 cup oatmeal
8 oz orange juice
6 egg whites
8 oz 1% milk
1 scoop whey
2 Orange Triad caps
1 Tbsp Flax oil
Warmup
7 minutes cycling machine
Squat
45 x 10
95 x 5
115 x 3
155 x 2
185 x 5
185 x 5
185 x 5
Bench
45 x 10
85 x 5
115 x 3
140 x 5
140 x 5
140 x 5
in-WO
8 oz water
1 scoop whey
1 Tbsp honey
Deadlift
95 x 10
135 x 3
185 x 2
235 x 5
Dips
(BW-61) x 13
(BW-27) x 10
(BW-27) x 9
(BW-27) x 7
Cable push-downs
40 x 13
50 x 11
60 x 5
BB curls
50 x 12
50 x 8
50 x 5
PWO
8 oz water
1 scoop whey
1 Tbsp honey
today was the end of seventh week of my Rippetoe program ... i was hoping to continue 5 lb increments up to the 8th week at least ... but i guess it's better to be safe than sorry ... plus i'm not using belt at all so I shouldn't get too ambitious ... wt ya say?
1 hr before workout
1 cup oatmeal
8 oz orange juice
6 egg whites
8 oz 1% milk
1 scoop whey
2 Orange Triad caps
1 Tbsp Flax oil
Warmup
7 minutes cycling machine
Squat
45 x 10
95 x 5
115 x 3
155 x 2
185 x 5
185 x 5
185 x 5
Bench
45 x 10
85 x 5
115 x 3
140 x 5
140 x 5
140 x 5
in-WO
8 oz water
1 scoop whey
1 Tbsp honey
Deadlift
95 x 10
135 x 3
185 x 2
235 x 5
Dips
(BW-61) x 13
(BW-27) x 10
(BW-27) x 9
(BW-27) x 7
Cable push-downs
40 x 13
50 x 11
60 x 5
BB curls
50 x 12
50 x 8
50 x 5
PWO
8 oz water
1 scoop whey
1 Tbsp honey
i was nauseous at the end of workout ... i guess cz of a combination of:
- eating heavy just an hour before workout
- pushing hard in pullups, pushdowns, and curls
1 hr before workout
1 cup oatmeal
6 egg whites
8 oz orange juice
8 oz 1% milk
2 Orange Triad caps
1 Tbsp Flax oil
Warmup
8 min cycling machine
Squat
45 x 10
95 x 5
135 x 3
160 x 2
187.5 x 5
187.5 x 5
187.5 x 5
In-WO
8 oz water
1 scoop whey
1 Tbsp honey
Row
45 x 10
65 x 5
75 x 3
95 x 5
95 x 5
95 x 5
Press
45 x 10
65 x 5
80 x 3
92.5 x 5
92.5 x 5
92.5 x 5
struggled again ... could only do it by doing as fast as i could and holding my breath for 2 or 3 reps ...
Pull-ups
(BW - 78) x 13
(BW - 65) x 8
(BW - 65) x 8
(BW - 65) x 7
Dips
(BW - 27) x 9
Cable pushdowns
40 x 13
50 x 12
55? x 4? (screwed up the set by stopping after 2 reps ...)
BB curls
50 x 13
50 x 8
50 x 4 + (50 x 4 negs)
Leg raises (Captain's Chair)
25+
15+
12
PWO
8 oz water
1 scoop whey
1 Tbsp honey ... was really nauseous at this point ... couldn't drink all of it ... sipped some gatorade that made me feel better
- eating heavy just an hour before workout
- pushing hard in pullups, pushdowns, and curls
1 hr before workout
1 cup oatmeal
6 egg whites
8 oz orange juice
8 oz 1% milk
2 Orange Triad caps
1 Tbsp Flax oil
Warmup
8 min cycling machine
Squat
45 x 10
95 x 5
135 x 3
160 x 2
187.5 x 5
187.5 x 5
187.5 x 5
In-WO
8 oz water
1 scoop whey
1 Tbsp honey
Row
45 x 10
65 x 5
75 x 3
95 x 5
95 x 5
95 x 5
Press
45 x 10
65 x 5
80 x 3
92.5 x 5
92.5 x 5
92.5 x 5
struggled again ... could only do it by doing as fast as i could and holding my breath for 2 or 3 reps ...
Pull-ups
(BW - 78) x 13
(BW - 65) x 8
(BW - 65) x 8
(BW - 65) x 7
Dips
(BW - 27) x 9
Cable pushdowns
40 x 13
50 x 12
55? x 4? (screwed up the set by stopping after 2 reps ...)
BB curls
50 x 13
50 x 8
50 x 4 + (50 x 4 negs)
Leg raises (Captain's Chair)
25+
15+
12
PWO
8 oz water
1 scoop whey
1 Tbsp honey ... was really nauseous at this point ... couldn't drink all of it ... sipped some gatorade that made me feel better
worked out while i was feeling sleepy :( ... everything sucked ... no focus no drive
1 hr before workout
1 banana
8 oz skim milk
Warmup
7 minutes walk
Squat
45 x 10
95 x 5
135 x 3
160 x 2
190 x 5
190 x 5
190 x 5
Bench
45 x 10
85 x 5
120 x 3
140 x 5
140 x 4
135 x 5
... couldn't even finish the weights that i did last time
in-WO
8 oz water
1 scoop whey
1 Tbsp honey
Deadlift
95 x 10
135 x 3
195 x 2
... started talking to a guy and cooled down before workset :( ...
240 x 5
Dips
(BW-52.5) x 13
(BW-22.5) x 8
(BW-22.5) x 9
(BW-22.5) x 8
Cable push-downs
40 x 14
55 x 10
55 x 9
PWO
8 oz water
1 scoop whey
1 Tbsp honey
1 hr before workout
1 banana
8 oz skim milk
Warmup
7 minutes walk
Squat
45 x 10
95 x 5
135 x 3
160 x 2
190 x 5
190 x 5
190 x 5
Bench
45 x 10
85 x 5
120 x 3
140 x 5
140 x 4
135 x 5
... couldn't even finish the weights that i did last time
in-WO
8 oz water
1 scoop whey
1 Tbsp honey
Deadlift
95 x 10
135 x 3
195 x 2
... started talking to a guy and cooled down before workset :( ...
240 x 5
Dips
(BW-52.5) x 13
(BW-22.5) x 8
(BW-22.5) x 9
(BW-22.5) x 8
Cable push-downs
40 x 14
55 x 10
55 x 9
PWO
8 oz water
1 scoop whey
1 Tbsp honey
8 weeks of Rippetoe
Here is the summary of the 8 weeks of Rippetoe program that I completed today (I plan to continue the program for about 6-8 more weeks):
total workouts: 24
completed workouts: 23
missed workouts: 1
BW: 167 -> 180 (13 lbs added)
measurements are gonna make you laugh though:
- mostly my glutes and upper thighs increased in size, increasing my waist from 34" to 37" (i already had a pot belly but i hope i did not add fat cz my diet has been really clean ... not doing any cardio though) ...
- chest increased either 1.5" or 2" ... starting from 39" ...
- arms increased 0.5" ... from 13" to 13.5"
(if this trend continues i'm sure i'll get an A taper of my upper body instead of a V taper ... haha)
Squat: 90 -> 190 (100 lbs added)
Bench: 85 -> 140 (55 lbs added)
Deadlift: 125 -> 240 (115 lbs added)
Press: 60 -> 92.5 (32.5 lbs added)
Row: 65 -> 95 (30 lbs added ... i had a reset cz of improper form otherwise this would've increased more)
Dips: (BW-78) -> (BW-22.5) (70 lbs added)
Pullups: (BW-78) -> (BW-65) (25 lbs added ... did not progress consistently on this one)
total workouts: 24
completed workouts: 23
missed workouts: 1
BW: 167 -> 180 (13 lbs added)
measurements are gonna make you laugh though:
- mostly my glutes and upper thighs increased in size, increasing my waist from 34" to 37" (i already had a pot belly but i hope i did not add fat cz my diet has been really clean ... not doing any cardio though) ...
- chest increased either 1.5" or 2" ... starting from 39" ...
- arms increased 0.5" ... from 13" to 13.5"
(if this trend continues i'm sure i'll get an A taper of my upper body instead of a V taper ... haha)
Squat: 90 -> 190 (100 lbs added)
Bench: 85 -> 140 (55 lbs added)
Deadlift: 125 -> 240 (115 lbs added)
Press: 60 -> 92.5 (32.5 lbs added)
Row: 65 -> 95 (30 lbs added ... i had a reset cz of improper form otherwise this would've increased more)
Dips: (BW-78) -> (BW-22.5) (70 lbs added)
Pullups: (BW-78) -> (BW-65) (25 lbs added ... did not progress consistently on this one)
Wednesday's WO
This is wednesday's WO
2+ hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey
8 oz 1% milk
2 Orange Triad caps
1 Tbsp Flax oil
Warmup
9 min cycling machine
Squat
45 x 10
95 x 5
135 x 3
155 x 2
190 x 5
190 x 5
190 x 5
In-WO
8 oz water
1 scoop whey
1 Tbsp honey
gatorade (sipped thru WO)
Row
45 x 10
65 x 5
75 x 3
100 x 5
100 x 5
100 x 5
Press
45 x 10
65 x 5
80 x 3
95 x 5
95 x 5
95 x 4
Pull-ups
(BW - 78) x 13
(BW - 63) x 8
(BW - 63) x 8
(BW - 63) x 6
BB curls
50 x 13
50 x 8
50 x 6
Leg raises (Captain's Chair)
25
15
10
PWO
8 oz water
1 scoop whey
1 Tbsp honey
2+ hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey
8 oz 1% milk
2 Orange Triad caps
1 Tbsp Flax oil
Warmup
9 min cycling machine
Squat
45 x 10
95 x 5
135 x 3
155 x 2
190 x 5
190 x 5
190 x 5
In-WO
8 oz water
1 scoop whey
1 Tbsp honey
gatorade (sipped thru WO)
Row
45 x 10
65 x 5
75 x 3
100 x 5
100 x 5
100 x 5
Press
45 x 10
65 x 5
80 x 3
95 x 5
95 x 5
95 x 4
Pull-ups
(BW - 78) x 13
(BW - 63) x 8
(BW - 63) x 8
(BW - 63) x 6
BB curls
50 x 13
50 x 8
50 x 6
Leg raises (Captain's Chair)
25
15
10
PWO
8 oz water
1 scoop whey
1 Tbsp honey
today's WO
2+ hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey
8 oz skim milk
Warmup
9 minutes walk
Squat
45 x 10
95 x 5
135 x 3
155 x 2
190 x 5
190 x 5
190 x 6
Bench
45 x 10
85 x 5
120 x 3
140 x 5
140 x 4
140 x 5
Deadlift
95 x 10
135 x 3
195 x 2
235 x 5
Dips
(BW-61) x 15
(BW-18.5) x 9
(BW-18.5) x 9
(BW-18.5) x 8
Cable push-downs
40 x 14
55 x 10
55 x 9
PWO
8 oz water
2 scoops whey
2 Tbsp honey
BTW ... i'm keeping the weights constant for the next couple weeks cz i'm really busy on something else and don't have focus ... plus diet is not up to the mark...
also i'm only doing 2 workouts a week until Nov 10
1 cup oatmeal
8 oz orange juice
1 scoop whey
8 oz skim milk
Warmup
9 minutes walk
Squat
45 x 10
95 x 5
135 x 3
155 x 2
190 x 5
190 x 5
190 x 6
Bench
45 x 10
85 x 5
120 x 3
140 x 5
140 x 4
140 x 5
Deadlift
95 x 10
135 x 3
195 x 2
235 x 5
Dips
(BW-61) x 15
(BW-18.5) x 9
(BW-18.5) x 9
(BW-18.5) x 8
Cable push-downs
40 x 14
55 x 10
55 x 9
PWO
8 oz water
2 scoops whey
2 Tbsp honey
BTW ... i'm keeping the weights constant for the next couple weeks cz i'm really busy on something else and don't have focus ... plus diet is not up to the mark...
also i'm only doing 2 workouts a week until Nov 10
This is thursday's WO (10/29) ... woke up feeling terrible ... sore throat and slight fever ... but decided to go to the gym even if just to hang around ...
2+ hrs before workout
1 cup oatmeal
1 scoop whey
8 oz 1% milk
2 Orange Triad caps
1 Tbsp Flax oil
Warmup
4 minutes walk
Squat
45 x 10
95 x 5
135 x 3
155 x 2
190 x 5
190 x 5
190 x 6
Press
45 x 10
65 x 5
80 x 3
95 x 5
95 x 5
95 x 7
Row
45 x 10
65 x 5
75 x 3
100 x 5
100 x 5
100 x 8
Pull-ups
(BW - 78) x 13
(BW - 61) x 8
(BW - 61) x 8
(BW - 61) x 8
Leg raises (Captain's Chair)
25
15
PWO
8 oz water
1 scoop whey
1 Tbsp honey
after getting home i could feel the full cold attack ... but hey i was happy i didn't miss the workout
2+ hrs before workout
1 cup oatmeal
1 scoop whey
8 oz 1% milk
2 Orange Triad caps
1 Tbsp Flax oil
Warmup
4 minutes walk
Squat
45 x 10
95 x 5
135 x 3
155 x 2
190 x 5
190 x 5
190 x 6
Press
45 x 10
65 x 5
80 x 3
95 x 5
95 x 5
95 x 7
Row
45 x 10
65 x 5
75 x 3
100 x 5
100 x 5
100 x 8
Pull-ups
(BW - 78) x 13
(BW - 61) x 8
(BW - 61) x 8
(BW - 61) x 8
Leg raises (Captain's Chair)
25
15
PWO
8 oz water
1 scoop whey
1 Tbsp honey
after getting home i could feel the full cold attack ... but hey i was happy i didn't miss the workout
today's WO ... was sick all weekend ... today felt slightly better (still weak though) ... so gave gym a try ...
2+ hrs before workout
1 cup oatmeal
16 oz orange juice
1 scoop casein (out of whey ... will get my shipment tomorrow)
8 oz skim milk
Warmup
9 minutes cycling machine
Squat
45 x 10
95 x 5
135 x 3
155 x 2
190 x 5
190 x 5
135 x 15
Bench
45 x 10
95 x 5
115 x 3
135 x 5
135 x 6
135 x 4
Deadlift
skipped
Dips
(BW-61) x 15
(BW-27) x 9
(BW-27) x 9
(BW-36) x 8
PWO
8 oz water
1 scoops casein
1 Tbsp honey
2+ hrs before workout
1 cup oatmeal
16 oz orange juice
1 scoop casein (out of whey ... will get my shipment tomorrow)
8 oz skim milk
Warmup
9 minutes cycling machine
Squat
45 x 10
95 x 5
135 x 3
155 x 2
190 x 5
190 x 5
135 x 15
Bench
45 x 10
95 x 5
115 x 3
135 x 5
135 x 6
135 x 4
Deadlift
skipped
Dips
(BW-61) x 15
(BW-27) x 9
(BW-27) x 9
(BW-36) x 8
PWO
8 oz water
1 scoops casein
1 Tbsp honey
went to gym after 10 days ... but it was for a reason so at least i know i didn't wuss out hehe
had to reset weight on squat, row, pull-up, and curl
2+ hrs before workout
1 cup oatmeal
1 scoop whey
8 oz 1% milk
1 Orange Triad cap
1 Tbsp Flax oil
Warmup
9 minutes cycling machine
Squat
45 x 10
95 x 5
135 x 3
155 x 2
165 x 5
165 x 5
165 x 7
Press
45 x 10
65 x 5
80 x 3
95 x 5
95 x 6
95 x 4
Row
45 x 10
65 x 5
75 x 3
95 x 5
95 x 5
95 x 6
Pull-ups
(BW - 78) x 15
(BW - 69.5) x 9
(BW - 69.5) x 8
(BW - 69.5) x 8
BB curl
40 x 12
40 x 8
40 x 8
PWO
8 oz water
1.5 scoop whey
1 Tbsp honey
had to reset weight on squat, row, pull-up, and curl
2+ hrs before workout
1 cup oatmeal
1 scoop whey
8 oz 1% milk
1 Orange Triad cap
1 Tbsp Flax oil
Warmup
9 minutes cycling machine
Squat
45 x 10
95 x 5
135 x 3
155 x 2
165 x 5
165 x 5
165 x 7
Press
45 x 10
65 x 5
80 x 3
95 x 5
95 x 6
95 x 4
Row
45 x 10
65 x 5
75 x 3
95 x 5
95 x 5
95 x 6
Pull-ups
(BW - 78) x 15
(BW - 69.5) x 9
(BW - 69.5) x 8
(BW - 69.5) x 8
BB curl
40 x 12
40 x 8
40 x 8
PWO
8 oz water
1.5 scoop whey
1 Tbsp honey
yesterday's WO ...
2+ hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey
8 oz skim milk
6 egg whites
1 cap Orange Triad
1 Tbsp flax oil
Warmup
5 minutes walk
Squat
45 x 10
95 x 5
135 x 3
155 x 2
175 x 5
175 x 5
175 x 6
Bench
45 x 10
95 x 5
115 x 3
135 x 5
135 x 5
135 x 7
Deadlift
95 x 10
135 x 5
185 x 2
205 x 5
Dips
(BW-61) x 15
(BW-27) x 9
(BW-27) x 9
(BW-44) x 8
Leg raises (Captain's chair)
22
12
PWO
10 oz water
1.5 scoops whey
1.5 Tbsp honey
2+ hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey
8 oz skim milk
6 egg whites
1 cap Orange Triad
1 Tbsp flax oil
Warmup
5 minutes walk
Squat
45 x 10
95 x 5
135 x 3
155 x 2
175 x 5
175 x 5
175 x 6
Bench
45 x 10
95 x 5
115 x 3
135 x 5
135 x 5
135 x 7
Deadlift
95 x 10
135 x 5
185 x 2
205 x 5
Dips
(BW-61) x 15
(BW-27) x 9
(BW-27) x 9
(BW-44) x 8
Leg raises (Captain's chair)
22
12
PWO
10 oz water
1.5 scoops whey
1.5 Tbsp honey
today's WO ...
cardio
6 flights of stairs (fast)
(1 minute break)
6 flights of stairs (medium fast)
(3-4 minutes break ... totally out of breath)
6 flight of stairs (medium fast)
i'm gonna do cardio on off days, i.e., 3 days WO mixed with 3 days cardio
today was the first day and i was totalled very soon ... hope to increase endurance over time
ultimately i plan to be able to do this sort-of-HIIT for 35-40 minutes (including intervals)
cardio
6 flights of stairs (fast)
(1 minute break)
6 flights of stairs (medium fast)
(3-4 minutes break ... totally out of breath)
6 flight of stairs (medium fast)
i'm gonna do cardio on off days, i.e., 3 days WO mixed with 3 days cardio
today was the first day and i was totalled very soon ... hope to increase endurance over time
ultimately i plan to be able to do this sort-of-HIIT for 35-40 minutes (including intervals)
2+ hrs before workout
1 cup oatmeal
1 scoop whey
8 oz 1% milk
2 egg whites
2 Orange Triad caps
1 Tbsp Flax oil
Warmup
9 minutes cycling machine
Squat
45 x 10
95 x 5
135 x 3
160 x 2
190 x 5
190 x 5
190 x 7
Press
45 x 10
65 x 5
80 x 3
97.5 x 5
97.5 x 5
97.5 x 6
Row
45 x 10
65 x 5
85 x 3
100 x 5
100 x 5
100 x 6
Cable Push-downs
85 x 15
110 x 9
110 x 8
120 x 8
BB curl
50 x 12
50 x 7
50 x 5
PWO
8 oz water
2 scoops whey
2 Tbsp honey
1 cup oatmeal
1 scoop whey
8 oz 1% milk
2 egg whites
2 Orange Triad caps
1 Tbsp Flax oil
Warmup
9 minutes cycling machine
Squat
45 x 10
95 x 5
135 x 3
160 x 2
190 x 5
190 x 5
190 x 7
Press
45 x 10
65 x 5
80 x 3
97.5 x 5
97.5 x 5
97.5 x 6
Row
45 x 10
65 x 5
85 x 3
100 x 5
100 x 5
100 x 6
Cable Push-downs
85 x 15
110 x 9
110 x 8
120 x 8
BB curl
50 x 12
50 x 7
50 x 5
PWO
8 oz water
2 scoops whey
2 Tbsp honey
Friday's WO ... (day before yesterday)
2+ hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey
8 oz skim milk
1 cap Orange Triad
1 Tbsp flax oil
Warmup
10 minutes cycling machine
Squat
45 x 10
95 x 5
135 x 3
165 x 2
195 x 5
195 x 5
195 x 5
did 195 first time ... was tough ... though i was weak today ... could really feel it even during warmup cycling
Bench
45 x 10
95 x 5
120 x 3
140 x 5
140 x 5
140 x 8
Deadlift
95 x 10
135 x 5
185 x 2
225 x 5
really tough
Dips
(BW-61) x 15
(BW-27) x 8
(BW-27) x 8
(BW-27) x 8
i got my left chest slightly injured (can feel pain) in last bench+dips session ... this time it got a little worse ... i'm thinking should i take it easy for a while
Cable push-downs
40 x 15
50 x 10
60 x 9
PWO
10 oz water
2 scoops whey
2 Tbsp honey
2+ hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey
8 oz skim milk
1 cap Orange Triad
1 Tbsp flax oil
Warmup
10 minutes cycling machine
Squat
45 x 10
95 x 5
135 x 3
165 x 2
195 x 5
195 x 5
195 x 5
did 195 first time ... was tough ... though i was weak today ... could really feel it even during warmup cycling
Bench
45 x 10
95 x 5
120 x 3
140 x 5
140 x 5
140 x 8
Deadlift
95 x 10
135 x 5
185 x 2
225 x 5
really tough
Dips
(BW-61) x 15
(BW-27) x 8
(BW-27) x 8
(BW-27) x 8
i got my left chest slightly injured (can feel pain) in last bench+dips session ... this time it got a little worse ... i'm thinking should i take it easy for a while
Cable push-downs
40 x 15
50 x 10
60 x 9
PWO
10 oz water
2 scoops whey
2 Tbsp honey
yesterday's work out ... sucked ... my gym closed for thanksgiving ... had to go to a crappy gym where you can't do press, deadlift :(
2+ hrs before workout
1 cup oatmeal
1 scoop whey
8 oz 1% milk
2 egg whites
2 Orange Triad caps
1 Tbsp Flax oil
Warmup
6 minutes treadmill running
Squat
45 x 10
95 x 5
135 x 3
165 x 2
200 x 5
200 x 5
200 x 5
tough ...
DB Shoulder Press
40's x 5
40's x 5
45's x 3
Ez-bar Row ... yeah ;(
50 x 10
70 x 5
90 x 3
90 x 5
90 x 5
90 x 5
Pull ups
(BW-70) x 15
(BW-65) x 9
(BW-60) x 8
(BW-60) x 7
Leg raises
15
13
8
PWO
8 oz water
2 scoops whey
2 Tbsp honey
2+ hrs before workout
1 cup oatmeal
1 scoop whey
8 oz 1% milk
2 egg whites
2 Orange Triad caps
1 Tbsp Flax oil
Warmup
6 minutes treadmill running
Squat
45 x 10
95 x 5
135 x 3
165 x 2
200 x 5
200 x 5
200 x 5
tough ...
DB Shoulder Press
40's x 5
40's x 5
45's x 3
Ez-bar Row ... yeah ;(
50 x 10
70 x 5
90 x 3
90 x 5
90 x 5
90 x 5
Pull ups
(BW-70) x 15
(BW-65) x 9
(BW-60) x 8
(BW-60) x 7
Leg raises
15
13
8
PWO
8 oz water
2 scoops whey
2 Tbsp honey