Jimmy0's Workout Log (part SL part other)

[Jimmy0]

Hi guys, I am new to the forum! I have been lurking for a week or so and it seems like a friendly and knowledgeable place, so I thought I would join.

I will start of with some background before going into my workout regime and log.

I am 21 years old, about 6ft1 in height and 87kgs in weight. I have been working out now for about 8 months, however it has been somewhat disjointed, to say the least. The first 4 or so months I was just a newbie to the gym, going sporadically and doing any random workout of cardio and the machines. Then for the last 4 months I have been on and off the SL 5x5 program (I say on and off because my dedication to going 3x a week has been poor, leading to me often missing out on a workout.

However I have now got a new gym buddy with one of the guys I work with, and we have got the following regime set in place:

Monday - Chest / Tricep (Workout 1)
- Bench press (8, 8, 6, 4 reps with increasing weight)
- Incline dumbbell press (10, 10, 8, 6 reps with increasing weight)
- Tricep pulldowns (10, 8, 8 reps with increasing weight)
- Dumbbell flys (10, 10, 10 reps with same weight)
- Machine flys (10, 8, 6 reps with increasing weight)
Tuesday - Back / Bicep (Workout 2)
- Pull ups (8, 8, 8 reps with just body weight)
- Lat pulldowns (10, 10, 8, 6 reps with increasing weight)
- Bicep curls (10, 8, 6 reps with increasing weight)
- One arm dumbbell rows (8, 8, 6 reps with increasing weight)
- Machine rows (8, 8, 6 reps with increasing weight)
- Upright barbell rows (10, 8, 8 reps with same weight)
Thursday - Squats / Bench / Rows - SL 5x5 (Workout 3)
Friday - Squats / Press / Deadlift - SL 5x5 (Workout 4)

I am a big fan of the SL5x5 program, and have certainly seem considerable results with it. But my gym partner is a fan of the isolation exercises featured in Workout 1&2, so we came to a compromise and set out the above routine.

Here are my current SL5x5 weights (all in kgs and including bar)
Squat - 85
Bench - 50
Rows - 40
Press - 40
Deadlift - 105

We have only started this routing this very week on Tuesday, so in the following post I will post the 2 workout results from Tuesday and today.

I hope this post has made some sense, my brain has literally just dumped onto the page and I have not re-read it or anything. :)



EDIT:
5th April 2012 - 1 rep PRs
Squat: 110kgs (242lbs)
Bench: 70kgs (154lbs)
Deadlift: 120kgs (264lbs)
Total: 300kgs (660lbs)

[Jimmy0]

Note: All weights are in KGs and including the bar (where applicable).

Tuesday 6/3/12 - Workout 2 - Back / Bicep

Pull ups - 3, 3, 3
Lat pulldowns - 35 x 10, 41 x 10, 48 x 8, 55 x 6
Bicep curls - 12 x 10, 14 x 3, 16 x 2
One arm rows - 20 x 8, 22 x 8, 24 x 6
Upright barbell rows - 15 x 10, 15 x 8, 15 x 15

This was the first time doing the new back / bicep routine that my friend has devised, and I have to say that it certianly came as quite a shock to target my muscles in ways I haven't before!

I realised that I can barely do any pullups, only managing 3 each set before failing. This is certainly one thing I am looking forward to doing each week and improving, I can't wait until I can manage to bust out a set of 8, 8, 8 without trouble!

The lat pulldowns where fine at the time, but the day after the pain kicked in and I can certainly still feel an ache there now! Will be keeping the same weight next week as I barely finished the sets.

Bicep curls were quite ambitious, I may start the sets on all the same weight at 12kgs, and wait until I can complete that before upping them! I found that on the second set my left arm was just having none of it, my right could of maybe cracked out a couple of more reps, but my left was dead so I stopped.

One arm rows, these weights seemed fairly easy, so will be upping next week.

Upright barbell row, a weird exercise that I had never done before, therefore only started of with a 15kg bar. Seemed fairly easy, and that's why I ended up doing 15 reps on the last set (just went until failure). Next week will be upping to the 20kg bar.



Thursday 8/3/12 - Workout 3 - Squat / Bench / Rows

Squat - 85kgs for 5x5
Bench - 50kgs for 5x5
Rows - 40kgs for 5x5

Familiar territory for me here with the SL 5x5 program.

Squats were fairly easy for the first 3-4 sets, but the last two reps on the 5th set had me blowing quite a bit, still managed them so onto 87.5kgs next week.

Bench was ok, this is quite a week area for me at the moment, but still managed 50kgs for 5x5 so onto 52.5kgs next week.

Rows - Blasted through the first 4 sets in quick time, and then on the last set I could definitely feel it and the form suffered slightly, however I am cracking on and upping to 42.5kgs next week.




As we are doing the SL5x5 program two days in a row, the squats on the second day will only be about 60% of the max, in order to provide a rest. The other activites will remain at 100%.

[Jimmy0]

Friday 9/3/12 - Workout 4 - Squat / Press / Deadlift

Squat - 55kgs for 4x5, 1x10
Press - 40kgs for 5x5
Deadlift - 110kgs for 1x5

Squats - This was only at 60% (ish) of my max as I squatted heavy yesterday. Very easy, hence why I did 10 reps on the last set.

Press - This is the third week attempting this weight, but I managed it this time, which makes me very happy! Reckon I had a bit left in the tank also so next week at 42.5kg I might be able to blast straight through it. :) But we shall see!

Deadlift - Blimey, this felt heavy! Managed all 5 reps, however I think I will keep the same weight next week to make 100% sure I feel comfortable doing this weight.


Overall it was a good workout, and I am now looking forward to a very relaxed weekend of doing bugger all! :D

[Deviation]

Interesting plan there. What's the goal?

[Jimmy0]

Interesting plan there. What's the goal?

Cannot really say I have much of a goal at the moment, aside from just generally being stronger / fitter / more toned than I currently am.

I am going to have 3 more months at this gym before I have to quit, so in my mind I have some targets about what weights I would like to hit on the SL:

Squats - 100kg
Bench - 70kg
Press - 60kg
Rows - 80kg
Deadlift - 140kg

These might be quite ambitious, but I reckon they are doable!

[Jimmy0]

Monday 12/3/12 - Workout 1 - Chest / Triceps

Bench press - 62.5 x 8, 65 x 6, 67.5 x 3, 72.5 x 0
Incline dumbbell press - 16 x 10, 16 x 10, 18 x 8, 18 x 6
Tricep pulldown - 45 x 10, 50 x 8, 55 x 5
Dumbbell flyes - 12 x 10, 12 x 10, 12 x 6
Machine flyes -

Bench press - unlike the workout on Thursdays, this was very much done with a spotter. I will only be taking the values from the SL bench press as values I can actually do, as they are purely by myself.

Incline dumbbell press - These weights felt good, felt like I was in control the entire time. Will be upping to 18s and 20s respectively for the x10 and x8,x6 sets next week.

Tricep pulldowns - These felt ok until my friend pointed out my form, in that I was raising the bar back to high each time, and if you keep it at around a 90 degree angle to your body you feel it more... and bloody hell did I! I will be downing the weight one step for each set next week and really work on my form for every single rep.

Dumbbell flyes - These felt ok, again much like the tricep pulldowns my form was lacking, in that I was bending my elbows too much. Repeat with same weight again next week.

Machine flyes - didn't have time to do these



Overall a good workout, I am still new to these more isolated movements, so my form is lacking in some of the movements, which I will strive to work on in the comings weeks. Onto back / biceps tomorrow!

[Jimmy0]

Tuesday 13/3/12 - Workout 2 -Back / Bicep

Pull ups - 2, 1, 1
Lat pulldowns - 35 x 10, 41 x 10, 48 x 8, 55 x 6
Bicep curls - 12 x 10, 12 x 7, 12 x 6
One arm dumbbell rows - 22 x 8, 24 x 8, 26 x 6
Machine rows -
Upright barbell raises - 20 x 10, 20 x 8, 20 x 11

Pull ups - actually a decrease from last weeks 3, 3, 3. However today there were done with full extensions, with the arms going straight before pulling up again, whereas last week I was cheating slightly and only going to about a 90 degree angle instead of completely straight. I just find pull ups extremely hard at the moment, literally takes all my effort to do a single one, and after that I am completely drained! Hopefully in a month or two I will start to see some slow progression with these.

Lat pulldowns - Kept the same weight as last week and barely finished the set again, I will keep the same for one more week before upping it.

Bicep curls - Much better this week as I didn't up the weight any, was completely put off the last rep in my second set by seeing someone in the mirror behind me drop a barbell and smash his mate in the face! Next week I will attempt 12 x 10, 12 x 8, 14 x 6. So upping the weight just on the last set and working from there.

One arm dumbbell rows - Went up weights from last week, and they were still manageable, so will increase again next week.

Machine rows - Didn't manage these as there was two people using the machine at the time, and after the barbell raises we didn't have any more time to squeeze these in.

Upright barbell raises - Upped the weight 5kg from last week, still felt fairly easy and managed to crank out 11 reps on the last set. Not totally convinced we are using the correct form on these as my wrists are bending a fair amount? How high are you supposed to pull the bar up? I will seek some YouTube videos for guidance!



Overall another good workout, getting into the swing of these new exercises now and laying down some good bench mark stats to build on. Still don't find this as fun as the SL routine, but to please my friend I am happy to do a bit of each for the next 3 months.

Tomorrow will be my day off from the gym, but I do play an hour of football (soccer)!

Then I am thoroughly looking forward to Thursday and hitting up some 87.5kg squats!!

[Jimmy0]

Thursday 15/3/12 - Workout 3 - Squat / Bench / Rows

Squat - 87.5kgs for 5x5
Bench - 52.5kgs for 5x5
Rows - 42.5kgs for 4x5 and 1x8

Squats - last set had me struggling a little bit, but still did it. Onto 90kgs next week.

Bench - last rep was a struggle but still managed to squeeze it out, onto 55kgs next week.

Rows - These felt good and managed to squeeze out 8 reps on the last set. Onto 45kgs next week.

[Jimmy0]

Friday 16/3/12 - Workout 4 - Squat / Press / Deadlift

Squats - 50kgs - 4x5, 1x8
Press - 42.5kgs - 5, 5, 5, 3, 2
Deadlift - 110kgs - 1x5

Squats - light day on the squats after yesterday, took them very slowly going extremely deep and it felt very good!

Press - After saying last week that I reckoned I could blast through these today... no way was that happening. These were extremely heavy and I am quite happy that the gym was empty as on the last set I was certainly letting out some involuntary groans and grunts! Will repeat this weight next week and attempt to improve.

Deadlifts - Repeated the same weight as last week and although it still felt heavy, it was easy than last week and I felt a lot more in control of these 5 reps. Onto 115kgs next week.

Overall I am fairly happy with this workout, on the one hand I am disappointed that I failed on the press, however I am happy with the deadlifts feeling a lot easier than last week on the same weight. Now for a weekend of relaxing before hitting the gym again on monday.

[Jimmy0]

Monday 19/3/12 - Workout 1 - Chest / Triceps

Bench press - 55 x 8, 57.5 x 7, 60 x 4, 65 x 3
Decline bench press - 20 x 8, 40 x 10, 40 x 10
Dips - 4, 3, 4
Machine flyes - 70 x 8, 70 x 8, 70 x 8
Tricep pulldowns - 41 x 10, 45 x 10, 50 x 6

Bench press - Lowered the weight from last week and meant I could actually do most of the reps myself without a spotter (still required for a couple reps on the last set). Felt some slight paint in my left shoulder, not sure if I am lowering the bar too far or my left is just weaker than my right. Will see what it feels like when we bench on Thursday.

Decline barbell bench press - Thought we'd mix it up a bit and do some decline presses, but having never done this I had to use some low weights in order to get the technique right. Felt a bit weird but felt good once I got into it. Left shoulder also started to niggle just on the last few reps of the final set.

Dips - Decided to throw these into the mix to work on triceps and chest a bit more. These are damn hard, and was having to use everything I had to squeeze those 4 reps out on the last set! This is definitely an area I am hopefully looking forward to seeing improvements in a month or twos time.

Machine flyes - swapped the dumbbell flyes for the machine this week and cranked out 3 sets. Was quite tough and I am certain my form was poor in quite a few of the reps in that I was moving forward in the seat.

Tricep pulldowns - lowered the weight from last week like I said, and really worked on the form, and I could certainly feel it as afterwards my triceps were on fire!

Overall a good workout, onto back / bicep tomorrow! :)

[Deviation]

Machine flyes - swapped the dumbbell flyes for the machine this week and cranked out 3 sets. Was quite tough and I am certain my form was poor in quite a few of the reps in that I was moving forward in the seat.
Why did you change them out?


Tricep pulldowns - lowered the weight from last week like I said, and really worked on the form, and I could certainly feel it as afterwards my triceps were on fire!
Are you using a rope of the v-bar?

[Jimmy0]

Why did you change them out?
Well the plan is actually to do both dumbbell and machine flyes in the same day, but due to being time constraint we usually don't have time to do both as well as everything else! So we decided after missing the machine last week and doing dumbbells, we would swap them around this time.


Are you using a rope of the v-bar?
Actually neither, just a straight bar... are there benefits/differences to these?

[Jimmy0]

Tuesday 20/3/12 - Workout 2 - Back / Bicep

Pull ups - 2, 1, 1
Lat pulldowns - 35 x 10, 41 x 10, 48 x 8, 55 x 6
Bicep curls - 12 x 10, 12 x 8, 14 x 5
One arm rows - 18 x 10, 20 x 8, 22 x 8,
Machine rows - 35 x 8, 41 x 8, 48 x 5
Upright barbell rows - 25 x 8, 25 x 6, 25 x 6

Pull ups - managed the same amount as last week here, still a massive struggle.

Lat pulldowns - Felt solid at this weight after it being the 3rd week in a row, will up it next week.

Bicep curls - Just missed the last rep on the final set, but overall the first two sets I was able to blast through much quicker. Will stick to 12, 12, 14 next week once more before upping it to 12, 14, 14.

One arm rows - Lowered the weight slightly to work on my form, to make it purely a stable movement with the arm up and down, none of this body jerking going on. Managed to do it so will up the weight to 20, 22, 24 next week.

Machine rows - Quite a struggle on the last set to keep proper form whilst also doing a full extension pulling all the way to the body. Will probably up next week just to push myself.

Upright barbell rows - Did 25kgs this week, still not totally sure about these. They certainly do hit my shoulders a lot, however I am not sure if I feel comfortable with how much my wrist is bending whilst doing them. Anyone else have these in their workout who could share some form tips?

Overall I feel it was a good workout, I felt completely shattered afterwards. Looking forward to no gym tomorrow and then hitting the 90kg squats on Thursday!

[Deviation]

Actually neither, just a straight bar... are there benefits/differences to these?
Yes. Use the rope attachment next time. At the bottom of the movement, twist your wrists out. ;)

[Jimmy0]

Also a little more info about the 'pull ups' we are doing...

We use the grips on the hammersmith power rack, more specifically the ones I have highlighted in red below:

http://s14.postimage.org/cjjx54utt/pullups.png

This is done with palms facing inwards.

Are there any other grips on those combination of available ones that would perhaps make pullups/chinups/whatever you call them slightly easier? Sort of a beginners pullup if you would... ?

[Deviation]

A wider grip might help. Otherwise, just keep doing as many as you can. I started out with only managing 4. Now I can knock out a few sets of 25. ;)

[Jimmy0]

Yes. Use the rope attachment next time. At the bottom of the movement, twist your wrists out. ;)
I will try that next time! I take it I am in for a harder time? :P


A wider grip might help. Otherwise, just keep doing as many as you can. I started out with only managing 4. Now I can knock out a few sets of 25. ;)
I'll see if a wider grip helps next week, if not I will just keep doing them every week and hopefully begin to see some slight progression!


Thanks for the help Deviation!

[Jimmy0]

Thursday 22/2/12 - Squat / Bench / Rows

Squat - 90kgs - 5,5,5,5,5
Bench - 55kgs - 5,5,5,5,4
Rows - 45kgs - 5,5,5,5,5

Squats - Wow this felt heavy, so close to failing on a few reps but managed to squeeze them out in the end, albeit very slowly! Onto 92.5kgs next week, I am nearing into that 100kgs target I would like to hit!

Bench - Felt my left shoulder going weak again after the third set, and my mate said that I was lowering the bar all the way to my chest, so instead I kept it a little above my chest, but enough to have my arms go parallel to my chest and this seemed to help! Just about failed the last rep however, my right arm just did not want to lock out! Was about 90% of the way there and that last 10% was beyond me unfortunately. Will repeat this weight next week.

Rows - Starting to feel a little heavy but still solid. Upping the weight next week.

Overall I am disappointed that I didn't get the bench, but these things happen and I am determined to smash it next week!

[Jimmy0]

Here is last Fridays workout:

Friday 23/3/12 - Squats / Press / Deadlift

Squat - 55kgs - 5, 5, 5, 5, 10
Press - 42.5kgs - 5, 5, 5, 5, 5
Deadlft - 115kgs - 5

Squats were light, I just went very slowly and worked on squatting deep and with good form.

Press - failed this weight last week and just managed it this week, which I am very happy about! Very nearly failed on the last rep but just managed to squeeze it out.

Deadlift - Nearly failed on the last rep due to losing my grip, just about managed to get it all the way up before dropping it. Will probably repeat this weight next week.


Monday 26/3/12 - N/A

Did not make it to the gym today.

[Deviation]

Get some chalk or Liquid Grip for your deadlift. Are you using a regular overhand grip or mixed?

[Jimmy0]

Get some chalk or Liquid Grip for your deadlift. Are you using a regular overhand grip or mixed?
I have heard a lot of people recommend the Liquid Grip stuff before, I will look into it.

And just the regular overhand grip, never tried mixed.

[Jimmy0]

Tuesday 27/3/12

Was on my own today and forgot my notepad so here is what I can remember doing:

Squats - 60 x 8, 60 x 8, 60 x 8
Standing Press - 40 x 5, 40 x 5, 40 x 5, 40 x 7
Dumbbell Flyes - 12 x 8, 12 x 8, 12 x 8
Deadlift - 60 x 8, 80 x 7, 100 x 6
Lat Pulldowns - 55 x 8, 55 x 7, 55 x 6
Tricep Pulldowns - 41 x 10, 48 x 10, 55 x 8
Bicep Curls - 14 x 6, 14 x 6, 14 x 6
Decline Situps - 20, 20, 20, 20
Rowing Machine - 2000metres in 8mins

Had the day off work so I wasn't time constrained to my lunch break, and as such I tried to incorporate both Mondays and Tuesdays workout in one (seeing as I missed yesterdays).

Back to normal routine from Thursday.

[Deviation]

I have heard a lot of people recommend the Liquid Grip stuff before, I will look into it.

And just the regular overhand grip, never tried mixed.
I use mixed grip when the weight gets closer to 300lbs. It helps keep the bar from rolling out of your hands. All sets (incl warmups) are done with overhand grip prior. Helps build the grip strength up. I had issues ~220 with grip. Now I can do 260+ for several reps without issue.

Just get some Liquid Grip. The little bottle will last you a while since you only use a small amount. You'll thank me later. Just don't rub it in like lotion. Coat the hands lightly and let it dry.

[Jimmy0]

Thursday 29/2/12 - Squat / Bench / Rows

Squat - 92.5kgs - 5,5,5,5,5
Bench - 55kgs - 5,5,5,5,5
Rows - 47.5kgs - 5,5,5,5,5

Squats - Heavy, but manageable.

Bench - After failing at this weight last week I am very happy to say I accomplished it this time!

Rows - Starting to struggle on a few reps now, but still plodding along.

[Jimmy0]

I use mixed grip when the weight gets closer to 300lbs. It helps keep the bar from rolling out of your hands. All sets (incl warmups) are done with overhand grip prior. Helps build the grip strength up. I had issues ~220 with grip. Now I can do 260+ for several reps without issue.

Just get some Liquid Grip. The little bottle will last you a while since you only use a small amount. You'll thank me later. Just don't rub it in like lotion. Coat the hands lightly and let it dry.
I'm going to give the mixed grip a go tomorrow and see how it feels. Will make sure to only use it on my final set and continue to use the overhand grip on the warmup sets.

[Deviation]

I'm going to give the mixed grip a go tomorrow and see how it feels. Will make sure to only use it on my final set and continue to use the overhand grip on the warmup sets.
Make sure you pull the slack out of the bar and you lift with your lower body/back like you're supposed to. By slack, I mean lift on the bar so there's no wiggle between it and the plates. If you don't, you can hurt arms. Try it on a light set to get used to it. It also doesn't matter what hand is over and what hand is under.

[Jimmy0]

Friday 30/3/12 - Squats / Press / Deadlift

Squat - 60kgs - 5, 5, 5, 5, 5
Press - 45kgs - 5, 5, 5, 5, 2
Deadlft - 115kgs - 3, 5

Squats - light, felt good.

Press - felt very heavy but manageable, then on the last set my strength just went and I barely managed two reps. Will be attempting this weight again next week.

Deadlift - Started off with the regular overhand, my hands were pretty sweaty, and just completely lost grip after 3 reps. Took a little rest, stepped back up to the bar, but this time with the mixed grip and managed to bang out 5 reps. Will be using this grip going forward on my heaviest sets as it does appear to make quite a difference.

[amcredle]

mixed grip works great when lifting heavy. also chalk helps a ton also. for me my grip strength has never really been a problem yet. however the weight pulling on my hands/fingers hurts when tryin to hold the bar. so I new grip. I love it. I can lift comfortably and not worry about my grip. Ive gottin rid of traditional gloves all togther.

http://www.newgrip.com/

[Jimmy0]

mixed grip works great when lifting heavy. also chalk helps a ton also. for me my grip strength has never really been a problem yet. however the weight pulling on my hands/fingers hurts when tryin to hold the bar. so I new grip. I love it. I can lift comfortably and not worry about my grip. Ive gottin rid of traditional gloves all togther.

http://www.newgrip.com/
Thanks for the suggestion, but I think I am just going to work on my grip without the need for gloves. :)

[Jimmy0]

Monday 2/4/12 - Chest / Tricep

BB Bench Press - 50x8, 55x8, 57.5x5, 60x2
DB Incline Press - 18x8, 20x6, 22x7
BB Skull Crushers - 30x1, 10x15, 15x10
Machine Flyes - 70x8, 70x8, 70x8
Dips - 5, 5, 2

BB Bench Press - Lowered the weight again, did all those reps without a spot at all. Will attempt 52.5x8, 55x8, 57.5x6, 60x4 next week, then up it again week after (55x8, 57.5x8, 60x6, 62.5x4). Widened my grip a bit from what I have been doing and it felt much better.

DB Incline Press - These weights felt good, aiming for 8,6,4 reps in each set but just working until failure in the third whilst I can still manage more reps than 4. Will up the weight next time to 20x8, 22x6, 24x4

BB Skull Crushers - 30kgs was ridiculously too heavy for me, barely did 1 rep by myself. 10kgs was far too light, and even 15 too. Will start with 20kgs next time I do these and work from there.

Machine Flyes - Same weight I attempted last time, but much better form, less movement in the seat and really tried to keep things tight. Will probably up the weight next time we do these.

Dips - These killed me off, experienced the same muscle spasming I described in another thread here (http://www.jefit.com/forum/showthread.php?14262-Muscle-Spasms), if anyone would care to comment on that I would appreciate it.



Overall a good workout, left the gym feeling my chest and triceps had been worked hard.

[Jimmy0]

Tuesday 3/4/12 - Back / Bicep

Pullups - 5, 3, 2
Wide Grip Pullups - 0
Lat Pulldowns - 41x8, 41x8, 48x6, 35x10
Bicep Curls - 14x7, 14x5, 14x4, 12x6
Machine Rows - 35x8, 41x6, 48x5
BB Upright Rows - 20x10, 20x10, 20x11
BB Curls - 20x15, 20x11 and one set of "21s"

Pullups - Didn't even do a full ROM and still struggled to high heaven.

Wide Grip Pullups - Impossible for me at the moment.

Lat Pulldowns - Felt good, light set really got my lats burning.

Bicep Curls - Was struggling on the 14kgs, so dropped to the 12s for a quick set.

Machine Rows - Good

BB Upright Rows - Set my shoulders on fire as usual, still not convinced about my form on these.

BB Curls - Wanted to have a really bicep centric workout, and we had a little time spare so we thought we would squeeze these in at the end... and holy crap my biceps were screaming afterwards.



Overall a good workout, biceps feel trashed and I certainly still feel sore in my chest and triceps from yesterday. Looking forward to football tomorrow and a day out of the gym.

As it is a bank holiday Friday, I will not be in the gym. As such we have decided to make tomorrow a sort of 1RM day for our Squat/Bench/Deadlift for a bit of fun. Going to do another day of this at the end of June when we stop going to the gym together and see what sort of progression we get over the next 3 months.

[Jimmy0]

Thursday 5/4/12 - 1RM Day

Bench Press
20kgs x 8
40kgs x 5
50kgs x 2
60kgs x 1
65kgs x 1
70kgs x 0, 70kgs x 0, 70kgs x 1 [1 rep PR]

My bench is by far the weakest of the three lifts, and I am incredibly happy to get the 70kgs up for 1 rep. Considering about 6 months ago I wouldn't of even been able to de-rack 70kgs, let alone squeeze out a rep! Had two failed attempts at this, and the third was pretty shakey... saw my friend who was spotting going to reach the bar and I had stalled in the same place, just shook my head and said no and somehow managed to power through and get it to lockout at the top!

Squat
20kgs x 8
40kgs x 5
60kgs x 3
80kgs x 2
90kgs x 1
100kgs x 1
110kgs x 1 [1 rep PR]
120kgs x 0

Legs felt a little fatigued from playing football for 2 hours yesterday, but that is hardly an excuse. And I am still pleased with a 1 rep for 110kgs! Was going to drop it down to 115kgs after failing 120, but was running a little low of time so I decided to call it a day and settle for 110.

Deadlift
60kgs x 5
80kgs x 3
100kgs x 2
110kgs x 1
120kgs x 1 [1 rep PR]
130kgs x 0

By the time 130 came around I was absolutely knackered, barely even got it off the ground before giving up.

Total: 300kgs (660lbs)


Overall it was a good day, and it was nice to see where I am at. Squat and deadlift are around the numbers I expected, the bench is slightly higher which is nice!

We are going to do this again at the end of June, and will be very interesting to see how much we manage to progress over 2.5 months.

[Jimmy0]

Monday 9/4/12 - Chest / Tricep

BB Bench Press
50kgs x 8
52.5kgs x 8
55kgs x 6
57.4kgs x 4

Actually lowered the weight slightly from last week because I was training alone, therefore no spotter. These felt good, I need to try and stay tighter underneath the bar though, feel myself getting loose after a few reps and I think this is affecting me.

DB Incline Press
20kgs x 8
20kgs x 6
20kgs x 6

A lot of people in the gym today, and I couldn't be bothered to keep swapping weights in order to up the weight over the course of the three sets. Might just keep the same weight in each set from now on, and aim for 8 reps in each and then up the weight once achieved.

Dips
BW x 6
BW x 4
BW x 2

Took these a little slower than I usually do, and it seemed to tire me out more. Didn't really experience any of the muscle spasming I wrote about earlier however, will keep an eye on it and see if I get it next time I do dips.

Machine Flyes
70kgs x 10
70kgs x 8
70kgs x 8

These felt good, will probably up the weight on the machine next time I do these.

Tricep Pulldowns
14kgs x 10
18kgs x 8
18kgs x 8

Used a difference machine to do these, hence why the weights look significantly lower. Although thinking about it, a resistance weight should be the same no-matter what... who knows / cares. As long as I note down the weights I use each week then I can track it sufficiently well enough.

[Jimmy0]

Tuesday 10/4/12 - Back / Bicep

Pullups
BW x 4
BW x 4
BW x 3

Still hard as ****. Have been doing some reading and I think what I am going to do from now on is do negative reps for the remainder of the set for a total of 3x8. And by negative reps I mean jumping to the top of the pullup, and then lowering myself down as slowly as possible. Hopefully this will start to help me as these certainly do not seem to be getting any easier.

Lat Pulldowns
48kgs x 8
48kgs x 8
55kgs x 6

Seated DB Bicep Curls
12kgs x 8
12kgs x 7
12kgs x 5

Damn, can certainly feel these more when seated as it seems to focus more on the arms.

DB One Arm Rows
20kgs x 8
22kgs x 8
22kgs x 8

BB Upright Rows
22.5kgs x 10
22.5kgs x 10
22.5kgs x 10

[Jimmy0]

Thursday 12/4/12

What a crap workout!

Squats
95kgs - 5, 5, 5, 4, -

Good God these felt ridiculously heavy! Form went to pot in the fourth set and ended up nearly falling over. I sort of leant forward to the left and the bar rolled slightly up my left shoulder and it bloody hurt! Called it a day after that on the squats.

I am thinking of taking a bit of a deload back down to about 80kgs, then working my way up really working on the form whilst I am at it.

Bench Press
57.5kgs - 4
50kgs - 5, 5, 5, 5, 5

Shoulder was hurting badly and couldn't even squeeze out one set at 57.5kgs, so I dropped the weight down to 50 and whacked out a quick 5x5. Will be attempting 57.5kgs again next week, if I fail it again I will drop back to 50kgs and work my way back up.

Rows
50kgs - 5, 5, 5, 5, 5

These are really starting to get heavy, and I am trying my hardest to keep good form, but I felt it faltered slightly on the last rep on the last two sets. Will still increase the weight next week.



Overall I am not pleased, but I guess we all have our shit days! I am hoping tomorrow getting the 45kgs press and 120kgs deadlift will brighten my mood... Will have to wait and see what happens!

[Jimmy0]

Friday 13/4/12

Squats
60kgs - 8, 8, 8

Light, good form, still felt a nice burn in the legs. Also quite enjoyed the 3x8 set range compared to the 5x5, it was a refreshing difference. I have decided to take a deload on the squats after what happened yesterday, and then keep the 3x8 ranges on Fridays too, but only at 75%~.

E.g. Next week I will do 80kgs for 5x5, then 60kgs for 3x8. Week after that 82.5kgs for 5x5, 62.5 for 3x8 and so on.

Press
45kgs - 5, 5, 2, 5, 5

****er! Absolutely no idea what happened in that third set, the first rep was ridiculously hard to get up, and then I barely squeezed out a second before having to rack it. After that I was angry and smashed out the last two sets, them feeling easier than the first two.

I am going to attempt this weight once more next week, and if I don't get it then I will drop back to 40kgs and work my way back up.

Deadlift
120kgs - 5

Heavy, but manageable. Form suffered slightly on the last rep, but nothing horrendous.


Overall I have had a pretty shit week at the gym and a pretty shit week at work too. Roll on a relaxing weekend and then a new week where I hope to smash both my bench and press which has been stalling me for a couple of weeks.

[amcredle]

congrats on the lifts. I know deadlifts can be draining. Im american so i have to think for a bit calc what you are lifting. but thats about 260lbs your deadlifting...damn. I was screaming at 250 so way to go.

[Jimmy0]

congrats on the lifts. I know deadlifts can be draining. Im american so i have to think for a bit calc what you are lifting. but thats about 260lbs your deadlifting...damn. I was screaming at 250 so way to go.
Thanks man, I certainly still have a long way to go!

And they certainly are draining, I feel half dead after a set of heavy deadlifts!

[Jimmy0]

Monday 16/4/12 - Chest / Tricep

BB Bench Press
52.5kgs x 8
55kgs x 8
57.4kgs x 6
60kgs x 4

These felt pretty solid this week, very last rep was a bit of a struggle, but still managed to lock it out before the spotter had to get involved. Will increase again next week to 55x8, 57.5x7, 60x6, 62.5x4.

DB Incline Press
22kgs x 8
22kgs x 6
22kgs x 7

Didn't quite manage 8 reps in every set, so will repeat this weight again.

Skull Crushers
20kgs x 8
20kgs x 8
20kgs x 8

Supersetted with...

DB Flyes
12kgs x 8
12kgs x 8
12kgs x 8

These two were ok, flyes were a bit of a struggle towards the end but in general felt good.



Overall a good workout, short but sweet.

[Jimmy0]

Tuesday 17/4/12 - Back / Bicep

Pullups (Hammer Grip)
BW x 3/5
BW x 2/6
BW x 1/7

This is logged as I did 3 actual reps, then 5 negatives (to make the 8 for the set). First week trying out these negative rep doodas, give it a month and see where I am at.

Lat Pulldowns
48kgs x 8
48kgs x 8
55kgs x 7

Machine Rows
35kgs x 8
41kgs x 8
48kgs x 5

EZ Bar Curls
20kgs x 7
20kgs x 6
20kgs x 3

First time trying these, also I have no idea how much the bar weights, so I have only logged here the weight I have on the ends (had 10kgs each side).

BB Curls
20kgs x 10

Trying to get in as many curls as possible, only managed 10 before my biceps were on fire.

BB Upright Rows
25kgs x 10
25kgs x 10
25kgs x 10

Holy crap these were hard, shoulders were absolutely dead afterwards.



Overall it felt like another good workout.

Going to be working out tomorrow and Thursday instead of Thurs/Fri this week, as I don't have any football tomorrow and I won't be able to go to the gym on Friday.

[Jimmy0]

Wednesday 18/4/12 - Squat/Bench/Rows

Squat
80kgs - 5, 5, 5, 5, 5

This weight felt really good after deloading a little. Am looking forward to working my way up to (hopefully) a solid two plate squat for 5x5.

Bench
57.5kgs - 5, 5, 5, 5, 5

Smashed it. No shoulder problems, everything felt good. Finally at the 1 plate bench. (Weak I know, but it is a solid achievement for me!)

Rows
52.5kgs - 5, 5, 5, 5, 5

Form wasn't great in the last two reps of the last two sets, but nothing bad enough to stop upping the weight.



Going to be doing Fridays workout tomorrow, meaning the dreaded 45kg press. I am already dreading it as my arms feel pretty fatigued from working out 3 days in a row, so I won't actually be disappointed if I don't get it. It'll be the week after when I am back to Mon/Tue/Thur/Fri if I don't get it that I will take a deload.

[Deviation]

Gotta start somewhere man. No one starts out benching 400+. ;)

[Jimmy0]

Gotta start somewhere man. No one starts out benching 400+. ;)
That is very true! And 4 months ago I could certainly never dream of even de-racking a 60kgs bench, let alone repping it out. So big progress has definitely been had!

[Deviation]

If you look at the first post in my log, you'll see I started with 95lbs (~43kg). That's the bar + 2x25lb plates. ;) And as you saw, I just hit 265lbs (~120kg).

[Chibuike]

Keep on keeping on! I use to do SL and indeed the program is a great start!

[Jimmy0]

Thursday 19/4/12

Squats
60kgs - 8, 8, 8

Press
40kgs - 5, 5, 5, 5, 5

Deliberately didn't go for 45kgs again this week, I may actually just go for 42.5kgs next week and work back up, as if it were a deload rather than just one light day.

Deadlift
100kgs - 5

Knackered, so only attempted 100kgs.


Looking forward to hitting the gym hard next week!

[Jimmy0]

Tuesday 24/4/12 - Chest / Tricep

Missed the gym yesterday, routine will be out of sorts this week but I will endeavour to get all 4 workouts in.

BB Bench Press
55kgs x 8
57.5kgs x 7
60kgs x 5
62.5kgs x 3

Didn't quite get the 8, 8, 6, 4 I was going for, so will repeat this weight again next week.

CGBP (Close Grip Bench Press)
30kgs x 10,
32.5kgs x 8
35kgs x 8

Never done these before, so kept it pretty light. Did enjoy it though, was an interesting variation to the normal bench.

Tricep Pulldowns
50kgs x 8
50kgs x 8
55kgs x 4

DB Flyes
12kgs x 8
12kgs x 8
12kgs x 8

Supersetted with...

Pressups
BW x 10
BW x 8
BW x 4


Holy crap I felt half dead after this! Onto Back/Bicep tomorrow.

[Jimmy0]

Wednesday 25/4/12 - Back / Bicep

Pullups (Hammer Grip)
BW x 4/2
BW x 2/4
BW x 2/4

Lat Pulldowns
48kgs x 8
55kgs x 5
48kgs x 5
35kgs x 10

EZ Bar Curls
20kgs x 6
20kgs x 4
10kgs x 10

(Weight not including the bar)

DB One Arm Rows
22kgs x 8
22kgs x 6
22kgs x 6

Seated DB Curls
12kgs x 6
12kgs x 5


Then played 1.5 hours of 5-a-side football tonight, and it is fair to say that I am absolutely shattered. Going to watch the rest of the Madrid vs. Munich game and then go to sleep haha!

No gym tomorrow, got another 1.5 hours of football. Hope to hit the gym Friday for Squat / Bench / Rows (if my legs aren't too tired to Squat!)

[Jimmy0]

Friday 27/4/12 - Squat/Bench/Rows

Squat
82.5kgs - 5, 5, 5, 5, 5

Actually felt a bit hard because my legs were fried from all the football, but still managed to get every rep.

Bench
60kgs - 4, 5, 4, 3, 3

Thought it was going to be fairly difficult, and it was! Will be doing this weight again next week.

Rows
55kgs - 5, 5, 5, 5, 5

These are starting to get really heavy now. Will come a point soon where I stall due to too much poor form.


Might hit the gym tomorrow to get in the 4th session, or I may just take the weekend off and start fresh on Monday, not decided yet.

[Jimmy0]

Monday 30/4/12 - Chest / Tricep

BB Bench Press
55kgs x 8
57.5kgs x 7
60kgs x 5
62.5kgs x 3

Managed the exact same reps as last week.

I am tempted to just run the SL5x5 bench regime on Mondays too, instead of this 8, 8, 6, 4 way.

CGBP
40kgs x 8
40kgs x 8
40kgs x 8

DB Decline Flyes
10kgs x 8
10kgs x 8
10kgs x 8

BB Skullcrushers
20kgs x 8
20kgs x 8
20kgs x 8

Machine Flys
70kgs x 10
70kgs x 8
70kgs x 8

[Chibuike]

Looking strong here...Keep up the good work!

[Jimmy0]

Looking strong here...Keep up the good work!
Getting there, thanks man!

Yesterdays workout...

Tuesday 1/5/12

Pullups
BW x 3/3
BW x 2/4
BW x 2/4

Lat Pulldown
48kgs x 8
48kgs x 8
41kgs x 8

Didn't want to sacrifice too much form, so lowered the weight slightly.

EZ Bar Curls
20kgs x 6
20kgs x 6
20kgs x 6

Machine Rows
41kgs x 8
41kgs x 8
41kgs x 8

BB Upright Rows
22.5kgs x 10
22.5kgs x 10
22.5kgs x 10

Supersetted with...

DB Seated Curls
10kgs x 5
10kgs x 4
10kgs x 4


My right should has been absolutely killing me yesterday evening / today. Hopefully it will feel better tomorrow in time for the workout!

[Jimmy0]

Thursday 3/5/12 - Squat/Bench/Rows

Squat
85kgs - 5, 5, 5, 5, 5

Bench
60kgs - 5, 5, 5, 5, 5

Extremely happy I got this! So close to failing on the last rep, took forever to get the bar back up, actually had to grunt "no" to the spotter to stop him touching the bar as I hadn't really moved the bar in so long!

Rows
57.5kgs - 5, 5, 4, 3, 2

Completely lost energy and form on these. Will probably drop back to 50kgs next week and work back up from there.

[Jimmy0]

Friday 4/5/12 - Squat/Press/Deadlift

Squats
65kgs - 5, 5, 10

Felt like doing some volume in the last set, could of got much more if I was fresh, but after squatting yesterday and playing football for 2 hours my legs were shot.

Press
45kgs - 5, 5, 5, 4, 2

****er! Going to back down to 37.5kgs next week and work back up.

Deadlift
125kgs - 5

Last rep was a struggle, but still managed to squeeze it out.

[Deviation]

Aren't you only supposed to increase by 2.5kg? Your last press was 40kg right?

[Jimmy0]

Aren't you only supposed to increase by 2.5kg? Your last press was 40kg right?
2.5kgs is correct. I have failed 45kgs twice before, my last pressing session was 40kgs because the entire session was light as I was knackered before I had even begun.

I thought it would be a good idea to jump back to 45kg and give it another go, clearly it wasn't!

[jonny_g81]

Just had a quick look at your log. You seem to be making good progress so give yourself a pat on the back. I know what its like to struggle on the bench, it can be very demotivating at times. However, i've found that doing a thorough shoulder routine has helped me a lot and has carried over to the bench and i've went from lifting 50s to 80s in 6 months.

Stick with it !

[Jimmy0]

Just had a quick look at your log. You seem to be making good progress so give yourself a pat on the back. I know what its like to struggle on the bench, it can be very demotivating at times. However, i've found that doing a thorough shoulder routine has helped me a lot and has carried over to the bench and i've went from lifting 50s to 80s in 6 months.

Stick with it !
Thanks man! I'll certainly stick with it, there is certainly a long way to go yet!


Didn't make it to the gym yesterday, so will workout 4 days in a row to make up for it.

Tuesday 8/5/12 - Chest / Tricep

Bench Press
62.5kgs x 5
62.5kgs x 5
62.5kgs x 4
62.5kgs x 4

CGBP
42.5kgs x 6
42.5kgs x 6
42.5kgs x 6

DB Flyes
14kgs x 7
12kgs x 8
12kgs x 6

Supersetted with...

Pressups
BW x 8
BW x 8
BW x 7

Machine Flyes
70kgs x 7
70kgs x 7
70kgs x 7

[Jimmy0]

Wednesday 9/5/12 - Back / Bicep

Pullups
BW x 4/2
BW x 3/3
BW x 3/3

Lat Pulldown
41kgs x 8
48kgs x 8
48kgs x 8

EZ Bar Curls
22.5kgs x 6
22.5kgs x 5
20kgs x 7

DB Arnold Press
16kgs x 8
16kgs x 8
16kgs x 8

Machine Rows
41kgs x 8
41kgs x 8
48kgs x 6

[Jimmy0]

Thursday 10/5/12 - Squat/Bench/Rows

Squat
87.5kgs - 5, 5, 5, 5, 5

Bench
62.5kgs - 5, 4, 5, 5, 3

Chest and triceps were still aching from Tuesday. Didn't get tight enough on set 2, which is why I only got 4. Feel confident that I will get this next year.

Rows
50kgs - 5, 5, 5, 5, 5

Felt good coming back down to 50kgs from 57.5, was able to control it much better and keep better form.


Played 2 hours of football tonight, and am absolutely shattered. If I manage 130kgs deadlift tomorrow I will be very surprised.

[Jimmy0]

Removed: Double post.

[Jimmy0]

Didn't make it to the gym last Friday, whoops!

Monday 14/5/12

Bench Press
62.5kgs - 5, 5, 5, 5, 5

Yes! Onwards!

DB Incline Press
22kgs - 6, 7, 6

CGBP
45kgs - 8, 8

Supersetted with...

Pressups
BW - 10, 10

Dips
4

Would of liked to have gone for 3 sets on the DB Incline Presses and Pressups, but was running extremely low on time so decided to cut it short and throw in a quick set of dips.

[Jimmy0]

Tuesday 15/5/12

Pullups
BW - 5/1
BW - 4/2
BW - 2/4

DB Arnold Press
18kgs x 8
18kgs x 7
16kgs x 6

Lat Pulldowns
48kgs x 8
55kgs x 7
48kgs x 6

Didn't actually mean to do 55kgs in the middle, but my friend who jumped in upped the weight and I didn't notice until after!

DB One Arm Rows
22kgs x 8
24kgs x 8
24kgs x 8

DB Seated Curls
12kgs x 7
12kgs x 7
12kgs x 5

[Jimmy0]

Thursday 17/5/12

Squat
90kgs - 5, 5, 5, 5, 4

Bleh! Lower back was having some serious issues with this, which leads me to believe my form is fairly poor. At some point I really need to try and get a video so you guys can help pick it apart for me. On the last rep I went way to low, was practically an ATG squat, and there was no way I was coming back up from that.

Bench
65kgs - 5, 5, 5, 5, 4

Bit disappointing, but this was the first attempt at this weight. Managed to get the last rep off my chest, but the other half of the lift just wasn't happening, my triceps were shot.

Rows
52.5kgs - 5
40kgs - 8, 8

Training partner was only working at 40kgs, and we were seriously late so just decided to blast out two quick sets to finish as soon as possible, as changing weights between sets was taking too long.


Usual two hours of football after work too. I will go to the gym tomorrow!

[amcredle]

power of the video. It really does help when you need some advise about your form

[Jimmy0]

power of the video. It really does help when you need some advise about your form
Without a doubt, I will attempt to get one soon.

And today's workout:

Friday 18/5/12

Squat
70kgs - 5, 5, 10

Legs were on fire after this!

OHP
37.5kgs - 5, 5, 5, 5, 5

Solid.

Deadlift
130kgs - 3

Felt half dead before even stepping up to the bar, surprised I even managed 3.

[amcredle]

thats a brutal work out.. squats , Press and Deadlifts in the same day...wow !!!!!

[Jimmy0]

thats a brutal work out.. squats , Press and Deadlifts in the same day...wow !!!!!
Just following the StrongLifts workout. :)

[amcredle]

lol... man. i did strong lifts for a year... i guess im just focused on 5/3/1.. i forgot. keep up the good work.

[Jimmy0]

lol... man. i did strong lifts for a year... i guess im just focused on 5/3/1.. i forgot. keep up the good work.
Aha I thought you did! Thanks man. :)

Today's workout...

Monday 21/5/12

Bench
65kgs x 5
65kgs x 5
65kgs x 5
65kgs x 4
65kgs x 3

DB Incline Press
20kgs x 6
20kgs x 7
20kgs x 8

CGBP
45kgs x 8
45kgs x 8

DB Flyes
12kgs x 6
12kgs x 8

Awful workout, was really short on time and felt extremely weak. Hopefully the rest of the week I will perform a little better.

[Jimmy0]

Tuesday 22/5/12

Lat pulldowns
55kgs x 8
48kgs x 8
41kgs x 10
41kgs x 6
35kgs x 8

DB Curls (Standing)
14kgs x 8
14kgs x 8
14kgs x 4

BB Rows
40kgs x 8
40kgs x 8
40kgs x 8

DB Arnold Press
18kgs x 7
18kgs x 6
16kgs x 8

Machine Rows
41kgs x 10
41kgs x 10
41kgs x 8

[Jimmy0]

Thursday 24/5/12

Bench
65kgs x 5
65kgs x 5
65kgs x 5
65kgs x 5
65kgs x 5

Boom! Got it on third attempt. Onto 67.5kgs next week.

Squats
90kgs x 5
90kgs x 5
90kgs x 5
90kgs x 5
90kgs x 5

This felt a lot better this week, lower back wasn't giving me as much issues, and neither were my legs. Onto 92.5kgs next week.

Rows
50kgs x 5
50kgs x 5
50kgs x 5

Running out of time and it was ridiculously hot in the gym, so we cut the rows short at 3 sets.


A good workout on the whole, hopefully I can have a repeat performance tomorrow in the OHP and deadlift.

[Jimmy0]

Last Fridays workout...

Friday 25/5/12

Squat
70kgs x 5
70kgs x 5
70kgs x 5

OHP
40kgs x 5
40kgs x 5
40kgs x 5
40kgs x 5
40kgs x 5

Deadlift
130kgs x 3

Still no juice for the deadlift. If I fail again next week then I will deload back down to 110kgs~

[Jimmy0]

Monday 28/5/12

DB Bench Press
20kgs x 10
22kgs x 10
24kgs x 8
24kgs x 6
24kgs x 4

Never done these before, so just trying to get to grips with it. It seems 24kgs would be a starting weight for me.

CGBP
47.5kgs x 8
47.5kgs x 8
47.5kgs x 8

DB Incline Flyes
14kgs x 7
12kgs x 7
12kgs x 7

Supersetted with...

Pressups
BW x 10
BW x 7
BW x 7

Those incline flyes were a bit strange compared to the flat bench ones! Felt a lot heavier on an incline than being laid flat.

[Jimmy0]

Tuesday 29/5/12

Pullups
BW x 5, 4, 3

Lat Pulldowns
55kgs x 8
48kgs x 8
41kgs x 8, 8

DB Curls
14kgs x 8, 6, 5

DB Arnold Press
18kgs x 8, 8

Machine Rows
48kgs x 8, 8

[Jimmy0]

So last Thursdays and Fridays workouts didn't happen because work was absolutely mental and I couldn't get away.

This week I have the week off, but I am going home and so won't be able to go to the gym. I do have some dumbbells at home, but from what I remember they only go up to about 12kgs. I might end up throwing them around a bit, but if I do it will be nothing log worthy.

So I guess I will resume after a week off, I am hoping it isn't to detrimental to my strength!

[Deviation]

Been over a week. Haven't given up have you?