JeromeChicago's Training Log

[jeromechicago]

Howdy!
Not sure why I've decided to do the public log thing, but some support and advice along the way would be nice.

I've been in and out of the gym for years, but generally unfocused and without a specific plan. I did work with a trainer for a year, which got me in better shape, but now I'm on my own.

After much research, I've decided to give the Rippetow/Starting Strength Program a try. I am substituting Pendlay Rows for the Power Cleans. I'll probably add chin-ups and dips later, but I'm keeping it simple for now.

I am 5'7", 166lbs, about 22-23% BF.
Maintenance calories for me would be about 1900 Cal. Macros are about 40P/40C/30F. Currently I'm running about a 250 calorie deficit to try to cut down the weight and BF. However, as the weights get higher on the SS program, I'll probably up the calories to 1900 and try to maintain weight while building muscle mass. I know that might not be possible, and I'll increase the calories more if I start stalling on the weight progression or losing energy.

This week will just be a test week to get a feel for the program and establish my starting weights, especially since I can only get two non-consecutive workouts in this week.

SO- FIRST DAY TODAY!
I have not regularly used barbells before, so everything felt new, awkward and a bit embarrassing, especially the squats. I'm a real weakling, but that doesn't bother me- you gotta start somewhere.

Squats: worked up to 85 lbs (including bar) x 5 reps x 3 sets. My form sucked, and I definitely need to go lighter next time and work on form until I get it right. My shoulder/rotator cuff on the right hurt while holding bar, too, so perhaps I'm not holding the bar correctly.

Bench Press: worked up to 95 lbs (including bar) x 5 reps x 3 sets. This felt good and I think this is a good starting weight.

Deadlift: worked up to 85 lbs (including bar) x 5 reps x 1 set. I think I got the hang of this one regarding form by the end. I felt I could go heavier but I'm going to be careful and start at lighter weights and work up slowly.

Man, my legs are shaky and I did not push myself with heavy weights!

Thanks for reading if you're out there! Advice and encouragement accepted!

Jerome

[amcredle]

Welcome to the forums. Training logs are great for motivation and advice. Its always good to have people pushing you towards your goals !

You chose a great program to start with. Its a proven program and does work. Im currently doing a similar program called stronglifts.

We are the same hight and about the same weight so ill be interseting to see how you progress. hopefully we can help and motivate eachother.

As far as being weak and embarrassed. dont worry about that. if you follow the program and STAY DEDICATED you will be good to go in a few months. The first time i started the program i started with just the bar by itself. I saw girls squatting more than that. So i felt stupid. But i stuck to the plan and progressed slowly. I needed to because like you all those lifts was new to me. Now i love them. You will learn to love them also !

So my starting advice to you will would be. Dont let PRIDE get in your way. Start light. With Stronglifts you start with a empty bar (45lbs) then you ad 5 pounds as each time you go work out. So you can imagine how i felt in the squat rack with a bar and 2.5lbs weights on each side. But i put my ego aside, put my head phones on and stuck to the plan. Starting light allows you to focus on learning the lift. proper form is everything. Rip has a lot of stuff on youtube on the lifts. I have a lot of diffrent stuff saved on those lifts to. Ill find you the likes. But in the mean time. remember form is everything. The strength and every thing else will follow...

good luck !!!!!

[mrwright]

Looks like your doing everything right, with terms of your diet etc, which is one of the main things needed!


And just remember, train your muscles, not your ego!

[graffeoc]

Starting Strength is a great program.

Form rather than weight! Eat a lot!

[Deviation]

Glad to see you started a log.

In the words of Rip, "If you modify my program you aren't doing my program". Don't change it and don't add anything. It works as is!

Don't be embarrassed! Everyone started at some point. I started with the bar on EVERYTHING until it felt comfortable. Form is the important part.

Little concerned on the diet. Are you saying you're eating 1650 calories (1900-250)? If so, you need to eat more. BMR is just if you're lying in bed not doing anything. Don't be afraid to eat. Just don't hit McD's everyday (unless its one of their really good salads). Good, whole food won't hurt ya!

[jeromechicago]

Welcome to the forums. Training logs are great for motivation and advice. Its always good to have people pushing you towards your goals !

You chose a great program to start with. Its a proven program and does work. Im currently doing a similar program called stronglifts.

We are the same hight and about the same weight so ill be interseting to see how you progress. hopefully we can help and motivate eachother.

As far as being weak and embarrassed. dont worry about that. if you follow the program and STAY DEDICATED you will be good to go in a few months. The first time i started the program i started with just the bar by itself. I saw girls squatting more than that. So i felt stupid. But i stuck to the plan and progressed slowly. I needed to because like you all those lifts was new to me. Now i love them. You will learn to love them also !

So my starting advice to you will would be. Dont let PRIDE get in your way. Start light. With Stronglifts you start with a empty bar (45lbs) then you ad 5 pounds as each time you go work out. So you can imagine how i felt in the squat rack with a bar and 2.5lbs weights on each side. But i put my ego aside, put my head phones on and stuck to the plan. Starting light allows you to focus on learning the lift. proper form is everything. Rip has a lot of stuff on youtube on the lifts. I have a lot of diffrent stuff saved on those lifts to. Ill find you the likes. But in the mean time. remember form is everything. The strength and every thing else will follow...

good luck !!!!!


Thanks for the encouragement. I've been interested in your log as well, precisely because we are similar height and doing similar programs. I definitely let pride get in the way- hard not to with all the buff guys working out next to me. But I'm not going to make that mistake again. If it's just the bar on the squats for now, so be it!

Thanks again!
Jerome

[jeromechicago]

Looks like your doing everything right, with terms of your diet etc, which is one of the main things needed!


And just remember, train your muscles, not your ego!

Thanks for the reply! Yeah, ego got in the way a bit last time. I'll keep your advice in mind when I hit the gym tomorrow!

[jeromechicago]

Starting Strength is a great program.

Form rather than weight! Eat a lot!

Thanks for encouragement! Going to try to focus more on form next time.

[jeromechicago]

Glad to see you started a log.

In the words of Rip, "If you modify my program you aren't doing my program". Don't change it and don't add anything. It works as is!

Don't be embarrassed! Everyone started at some point. I started with the bar on EVERYTHING until it felt comfortable. Form is the important part.

Little concerned on the diet. Are you saying you're eating 1650 calories (1900-250)? If so, you need to eat more. BMR is just if you're lying in bed not doing anything. Don't be afraid to eat. Just don't hit McD's everyday (unless its one of their really good salads). Good, whole food won't hurt ya!

Thanks for your reply and encouragement. Regarding your question, maintenance for me is 1931 Cal, and I am shooting for 1700 Cal per day at the moment (though there are definitely days I overshoot that, especially on the weekends), but in a week or two once I start adding more weight I'll increase my goal to 1900 Cal and see if I can maintain that for a while. I'm not opposed to going higher on the calories if I need to, I just want to avoid adding too much more fat weight vs. muscle weight.

Jerome

[amcredle]

I know you want to cut weight and add muscle and that will come. I think right now your calorie intake is ok. however once you get to about week 5. U might have to increase your intake. The wieghts are going to get heavey and you are going to need the extra calories to complete the lifts and for your muscles to rebuild.

Also wile on this program i wouldnt focus on your calories to much. Im assuming that your weight is a little out of whack because you havent exercised much. As your Strength increases so will your muscle mass. wich will decrease your body fat percent however dont expect the scales to go down much. In fact dont be surprised if you gain a a few pounds...but it will be MUSCLE.

So in a few weeks you find your self worn out in the gym. Not really recovering...etc.. you might want to check how much you are eating and what you are eating

[Deviation]

Alex said it. Focus on the program and just keep an eye on what you eat. You won't cut & bulk at the same time. Doesn't work like that unfortunately.

[jeromechicago]

Thanks Alex and Justin!

I'll keep your advice in mind as I proceed. I am planning on upping the calories soon, and realize it's very hard, if not impossible, to cut BF and add muscle mass at same time. I would like to try to maintain weight for a while, but we'll see how it goes and, if I'm tiring out or not making progress on the lifts, I'll definitely keep upping the calories.

I'm off to the gym soon for my second workout of the program! Will post an update later.

Cheers,
Jerome

[jeromechicago]

Workout Day #2 of the Starting Strength Program:

I left the ego behind, as many suggested, and concentrated on form with good results. My form on the full squats was much better- I used only the bar for the warm ups, then added only 5 lb weights on each side for the working sets (instead of 10 lb ea last time), which was hard but a much better weight.

First time doing the military press, but form was not too much of a problem. Also first time doing Pendlay Rows- form was more difficult with these, mostly because my legs were sore and tired and bending down for the rows was hard.

SQUATS
Warm up: 45 lbs x 5 reps, 45 x 5, 45 x 5, 45 x 3
Working Sets: 55 lbs x 5 reps x 3 sets

MILITARY PRESS
Warm up: 45 lbs x 5 reps, 45 x 5, 45 x 5
Working Sets: 55 lbs x 5 reps x 3 sets

PENDLAY ROWS
Warm up: 55 lbs x 5 reps, 55 x 5, 60 x 5
Working Sets--65 lbs x 5 reps x 3 sets

I felt pretty good after the workout and I'm really looking forward to the next workout!

[amcredle]

have you read Rips starting strength ebook ?

[jeromechicago]

have you read Rips starting strength ebook ?

I didn't know there was an ebook. I was going to order the book on Amazon. I've mostly been using the Starting Strength Wiki online.

[amcredle]

go here and download the stronglifts ebook there is a wealth of info in it. You will learn a lot
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

I also have a Rips Ebook. but cant figure out how to upload a PDF file here.I can email it to you if you want. It also is a great book. between both books you will be on q quck road to glory !

[jeromechicago]

Week 2 of Starting Strength.

Full Barbell Squats:
Warm up: 45 lbs x 5 reps, 45 x 5, 45 x 5, 50 x 3, 55 x 2
Work sets: 60 lbs x 5 reps x 3 set

Barbell Bench Press:
Warm up: 45 x 5, 55 x 5, 65 x 5, 70 x 3, 75 x 5
Work sets: 100 x 5 x 3

Barbell Deadlifts: x 1
Warm up: 65 x 5, 65 x 5, 85 x 3, 85 x 2
Work set: 95 x 5 x 1

Didn't sleep well last night, and was really tired today but forced myself to go to the gym. Still, I made nice progress in weight from last week while keeping pretty good form. Form in squats and bench press was good, but still need a bit of practice with the deadlift form. Did 10 minutes of moderate cardio before and after the lifting. Upping calorie intake from 1700 to 1900 cal/day (40P/30C/30F) now that I'm into the program.

[amcredle]

keep it up and stay motivated !!!!

[Deviation]

Making progress. Deadlifts are one you really need to watch form on. But they aren't that hard to master.

http://www.youtube.com/watch?v=Syt7A23YnpA

There's a bunch of videos on Youtube on deadlift form. Do a search for "rippetoe deadlift".

[jeromechicago]

Thanks for the encouragement guys! I have been watching the Youtube videos; they are tremendously helpful.

[jeromechicago]

Tired today but made it to the gym anyway and had a good workout. Still concentrating on form and getting the hang of it- I can see why Rippetoe starts you off with light weights.

Barbell Full Squat:
Warm up: 45 x 5, 45 x 5, 55 x 5, 55 x 3, 55 x 2
Work sets: 65 x 5 x 3

Standing Military Press:
Warm up: 45 x 5, 45 x 5, 50 x 5, 60 x 2, 60 x 2
Work Sets: 60 x 5 x 3

Pendlay Rows:
Warm up: 55 x 5, 55 x 5, 60 x 5, 60 x 3
Work Sets: 70 x 5 x 3

Up by 5 lbs on all lifts. Did 10 minutes cardio before and after. So far, so good.

[jeromechicago]

Good work out today, lots of rest last night. Up by 5 lbs on all lifts today. Still working on form, but it's coming along

Full Barbell Squats:
Warm up: 45 lbs x 5 reps, 45 x 5, 55 x 5, 60 x 3, 60 x 2
Work sets: 70 bs x 5 reps x 3 sets

Barbell Bench Press:
Warm up: 55 x 5, 65 x 5, 75 x 5, 95 x 3, 95 x 2
Work sets: 105 x 5 x 3

Barbell Deadlifts:
Warm up: 55 x 5, 65 x 5, 75 x 3, 95 x 2
Work set: 100 x 5 x 1

[amcredle]

Great to see you still working at it. what week you in now..2 or 3?

[jeromechicago]

Great to see you still working at it. what week you in now..2 or 3?

Just finished week 2, thanks.

[jeromechicago]

This is Monday's Workout, didn't have time to post yesterday:

Barbell Full Squat:
Warm up: 45 x 5, 45 x 5, 55 x 5, 55 x 3, 55 x 2
Work sets: 75 x 5 x 3

Standing Military Press:
Warm up: 45 x 5, 45 x 5, 55 x 5, 55 x 3, 60 x 2
Work Sets: 65 x 5 x 3

Pendlay Rows:
Warm up: 45 x 5, 55 x 5, 65 x 5, 60 x 3
Work Sets: 75 x 5 x 3

Since it's hard for me to get non-consecutive days to train in the afternoons (my preferred time to train), I got up early to work out before work. However, I'm always a wreck in the morning, which didn't help my workout. Energy level was low, form was terrible (especially during the squats). My knees hurt a lot during the squat. I'm beginning to wonder whether this program is really meant for a 46 yr old! But still pushing forward. Went up by 5 lbs on all lifts, but I think I'm not going to increase the weight for the squat next time to make sure I work on form. Definitely trying to eat more to see if that will help, but I really don't want to gain too much more weight.

[Deviation]

Since it's hard for me to get non-consecutive days to train in the afternoons (my preferred time to train), I got up early to work out before work. However, I'm always a wreck in the morning, which didn't help my workout. Energy level was low, form was terrible (especially during the squats).
That's when I normally workout. Do you drink coffee/espresso? You can down some black coffee before hand. Or you can look into a pre-workout supplement to help kick ya in butt.


My knees hurt a lot during the squat. I'm beginning to wonder whether this program is really meant for a 46 yr old! But still pushing forward. Went up by 5 lbs on all lifts, but I think I'm not going to increase the weight for the squat next time to make sure I work on form.
If you have knee pain, pay attention to the direction your knees point when you drop down. They should be point the same direction as your feet. Otherwise, you're causing your knees to flex inward/outward and they don't do that. Hinge joints don't like to be moved in anyway other than out & back.

Another point is the type of squat. Are you going below parallel on them? If you're not, that can cause pain as well. It does say full squat, but I just wanted to make sure.

[amcredle]

Deviation hit the nail on the head. Pay attention to your form. Most people with knee pain usually find that the squat helps it. However if your form is off. Stance is not right you will have problems. If you can have somebody tape you squat and then we can take a look and see if we can see where the problem is. Keep you squats light. Dont increase your weight untill you are comfortable with your form

[jeromechicago]

Thanks Alex and Justin. I think I'm keeping my knees in line with my feet, but I'll pay more attention to that. I am doing full squats, below parallel. I think I just had a bad morning, but I'm not going up further on the weight until I'm sure about the form.

Thanks for all the advice and for reading my log!

[Goodolsen]

It looks like you are off to a good start so far. I'm also doing the StrongLifts routine...in week 2 right now. I've been working out for about 18 months now, but felt like my routine needed a change.

Are you working out every day? If so, you might want to take a day off between routines. Especially if you are still fairly new to lifting. Your muscles need time to recover, if you work the same muscles day after day from the beginning you will probably wear out pretty fast.

And like the other guys said, don't worry about how much you lift right now, focus on making sure you are lifting with good form. You may see guys at the gym lifting heavy, but look closer at their form. I can almost guarantee it sucks because they are more concerned with looking like they are strong than actually being strong.

Good luck and keep the updates coming!

[amcredle]

Check this out Jerome....


http://www.youtube.com/watch?v=kawBY5p29fQ

[jeromechicago]

It looks like you are off to a good start so far. I'm also doing the StrongLifts routine...in week 2 right now. I've been working out for about 18 months now, but felt like my routine needed a change.

Are you working out every day? If so, you might want to take a day off between routines. Especially if you are still fairly new to lifting. Your muscles need time to recover, if you work the same muscles day after day from the beginning you will probably wear out pretty fast.

And like the other guys said, don't worry about how much you lift right now, focus on making sure you are lifting with good form. You may see guys at the gym lifting heavy, but look closer at their form. I can almost guarantee it sucks because they are more concerned with looking like they are strong than actually being strong.

Good luck and keep the updates coming!

Thanks for the advice. I'm only working out three days a week. About guys lifting heavier weights- so true. Now that I know a bit about form, I've been watching the big guys lift heavy weights and, wouldn't you know it, many of them have lousy form. Maybe you can get away with it in your 20s (for a while, anyway) but not at my age!

[jeromechicago]

The video was very helpful, thanks Alex. I've been watching a lot of Rip's and other's videos for tips. We'll see how it goes during my workout tomorrow- hopefully some of it has sunk in!

[irkie500]

Im a stronglifts guy myself but both programs are very similar. In regards to lifting light weights in front of the bigger guys, you will be surprised how many of them either dont squat or Deadlift at all or have terrible form. Just the other day when I had 200 on the rack for a squat I had a guy ask if I needed a hand lifting that kind of weight for my size, I kindly said no I got it and he looked puzzled that I could lift it, it was a great feeling. Keep at it man and work hard!

[jeromechicago]

Im a stronglifts guy myself but both programs are very similar. In regards to lifting light weights in front of the bigger guys, you will be surprised how many of them either dont squat or Deadlift at all or have terrible form. Just the other day when I had 200 on the rack for a squat I had a guy ask if I needed a hand lifting that kind of weight for my size, I kindly said no I got it and he looked puzzled that I could lift it, it was a great feeling. Keep at it man and work hard!

Thanks for the encouragement!

[jeromechicago]

I got up early again today to work out. Energy level was better than Monday. I don't know if all the videos all of you have shared have sunk in, or perhaps I just had a bad day Monday, or both, but form was much better today! For the squats, I concentrated on bar position, keeping my upper back and abs tight, keeping knees in line with feet and lifting from the hips. I think a wider stance during the squats helped, too (I think I used too narrow a stance last time). The squats felt good on the warm-up sets so I went ahead and increased the weight by 5 lbs. Also increased the other lifts 5 lbs as well.

The bench press is getting tough and I think I was near my 5RM on this one; I barely finished the last rep of the last set.

Full Barbell Squats:
Warm up: 45 lbs x 5 reps, 45 x 5, 55 x 5, 60 x 3, 65 x 2
Work sets: 80 bs x 5 reps x 3 sets

Barbell Bench Press:
Warm up: 45 x 5, 65 x 5, 85 x 5, 90 x 3, 90 x 2
Work sets: 110 x 5 x 3

Barbell Deadlifts:
Warm up: 95 x 5, 95 x 5
Work set: 110 x 5 x 1

Thanks for all the help guys! I'm pleased with my progress so far.

[Deviation]

Keep it up man. If you start working out in the morning more and make sure you hit the sack at a reasonable time, it will get easier. Can't say everyday will be easy. I know I've had days where I could barely keep my eyes open until I got rolling.

[jeromechicago]

Keep it up man. If you start working out in the morning more and make sure you hit the sack at a reasonable time, it will get easier. Can't say everyday will be easy. I know I've had days where I could barely keep my eyes open until I got rolling.

I hope you're right. I'm about the worst morning person there is.

[Deviation]

If you keep to a schedule everyday (same bedtime and same wakeup) everyday, your body will adapt. Even on off days.

[jeromechicago]

Friday's Workout. Still working on form, but I think it's getting better.

Barbell Full Squat:
Warm up: 45 x 5, 45 x 5, 55 x 5, 65 x 3, 70 x 2
Work sets: 85 x 5 x 3

Standing Military Press:
Warm up: 45 x 5, 45 x 5, 55 x 5, 65 x 3, 65 x 2
Work Sets: 70 x 5 x 3

Pendlay Rows:
Warm up: 55 x 5, 65 x 5, 75 x 5, 75 x 3
Work Sets: 85 x 5 x 3

[jeromechicago]

Satisfied with my progress so far. Still working on form, but I think it's getting better (or at least I have a better idea of what I should do). I usually feel pretty stiff and sore for the first few warm up sets of the squats, then things loosen up, form improves and I'm usually ok by the time I get to the work sets. Form is easier for the bench press and deadlift. Still going up 5 lbs on each lift for each workout without too much trouble. Did 10 minutes cardio before and 20 minutes after (elliptical). So far doing ok on about 2000 cal/day, but gaining a bit of body fat.

Full Barbell Squat:
Warm up sets: 45 x 5, 45 x 5, 55 x 5, 65 x 3, 75 x 2
Work sets: 90 x 5 x 3

Barbell Bench Press:
Warm up sets: 65 x 5, 85 x 5, 95 x 5, 105 x 3, 105 x 2
Work sets: 115 x 5 x 3

Barbell Deadlift:
Warm up sets: 65 x 5, 85 x 5, 105 x 3
Work set: 115 x 5 x 1

I'm leaving for vacation this Thursday, returning the following Friday, and won't have access to a gym for the week. I'm going to Paris (!), so lot's of gluttony expected as well! I'll do what I can, but will have to resume training seriously when I get back. I still get to get in one more work-out Wed before I leave.

[Deviation]

I'm leaving for vacation this Thursday, returning the following Friday, and won't have access to a gym for the week. I'm going to Paris (!), so lot's of gluttony expected as well!
Don't worry about it. Just relax and enjoy the trip. Might luck out and the hotel will have a gym. Most at least have some decent treadmills.

[amcredle]

nothing wrong with taking alil time off as long as you resume when you come back..lol. U can still do cardio also, short jog, m-100 and some body weight stuff like pushups, dips, situps, planks. Those type of things will work you core and help your lifts. But sometimes a good rest is the best thing so you decide. enjoy your trip

[decu68]

The break will be nice; enjoy yourself. REMEMBER, it is your life and you have to enjoy it. I have to repeatedly tell myself that and trust me it is easier to say it than to live it BUT it is sound advise. I work out 3-4 days a week with weights and 3-4 days with cardio; and have been working out over 14 years. It takes up a HUGE chunk of my life, ask my wife, daughter or friends. So when I get a chance to enjoy down time I take full advantage of it.

If you feel you have to do something, look at doing some body weight exercises. Dips and pushups between chairs, jumping, etc., all types of things you can do. And if you get lucky they may have a gym. HOWEVER I would just enjoy yourself and just come back at it hard and re-energized.

[jeromechicago]

Thanks for the advice guys! I'm definitely going to enjoy my time off and not worry about it too much. The hotel does not have a gym. However, I will be doing a ton of walking all over the city, so that should help.

[decu68]

Take a look at this Jerome; 15 minutes.

http://www.menshealth.com/fitness/hotel-room-workout

[jeromechicago]

Howdy! I returned from my vacation in Paris this past Friday, then had to work the long holiday weekend. The jet lag has been really bad, but I managed to get back to the gym today to start burning off those accumulated Paris calories (I did eat well!). Paris was fantastic, btw, such an amazing city. I went to Versailles, the Louvre and other museums and walked all over the city.

I'm starting Week 4 over again, since I never completed it due to the trip. I got back into it fairly easily today and the form on the squats felt pretty good. I went up by 5 lbs on the squat and deadlift. However, I felt pretty shaky going up 5 lbs on the chest press so I went back down to the previous weight. Did 10 min cardio before and 20 min after lifting.

Full Barbell Squats:
Warm up: 45 lbs x 5 reps, 45 x 5, 55 x 5, 65 x 3, 85 x 2
Work sets: 95 bs x 5 reps x 3 sets

Barbell Bench Press:
Warm up: 65 x 5, 85 x 5, 85 x 5, 105 x 3, 105 x 2
Work sets: 120 x 4 x 1, 115 x 5 x 2

Barbell Deadlifts:
Warm up: 95 x 5, 95 x 5, 105 x 3
Work set: 120 x 5 x 1

[jeromechicago]

Still pretty wiped out from jet lag, but pushed myself to work out. The weights are starting to feel pretty heavy; I had to work pretty hard with the squats today and give myself extra time between sets. I actually had to go down a bit on the weight for the press, but my form last time wasn't very good anyway, and I did take a week off, so I'm not disappointed. I did go up 5 lbs on the squat and row. I don't think I quite have the form down yet on the rows, have to work on that one.

Barbell Full Squat:
Warm up: 45 x 5, 45 x 5, 65 x 5, 85 x 3, 90 x 2
Work sets: 100 x 5 x 3

Standing Military Press:
Warm up: 45 x 5, 45 x 5, 55 x 5, 60 x 3, 60 x 2
Work Sets: 65 x 5 x 3 (started off with 70 lbs, but could only manage 2 reps with bad form so went back to 65 lbs)

Pendlay Rows:
Warm up: 65 x 5, 85 x 5
Work Sets: 90 x 5 x 3

Since people have been posting work out music, try this one by Janelle Monae. I dare you not to tap your feet or dance:


http://www.youtube.com/watch?v=pwnefUaKCbc

[Deviation]

Rows can be a bit strange. If you're not feeling it in the shoulder blades; its probably not right. That's true on pendalay and regular barbell rows. I'm sure you've already seen this (being on the SL program): http://stronglifts.com/how-to-perform-the-pendlay-row-with-correct-technique/

...and yes I was tapping my feet.

[jeromechicago]

Didn't have a chance to post yesterday. Ended the week with a good workout. Went up by 5 lbs on all lifts and form felt pretty good, though it tends to break down a bit as I get tired at the end of the squats.

Full Barbell Squats:
Warm up: 45 lbs x 5 reps, 45 x 5, 65 x 5, 85 x 3, 90 x 2
Work sets: 105 bs x 5 reps x 3 sets

Barbell Bench Press:
Warm up: 65 x 5, 85 x 5, 95 x 5, 95 x 3
Work sets: 120 x 5 x 3

Barbell Deadlifts:
Warm up: 65 x 5, 85 x 5, 105 x 3
Work set: 125 x 5 x 1

[jeromechicago]

I had trouble with form today during the squats. It's getting harder to concentrate on form as the weight gets heavier. I might keep weight the same for next workout if form during the squats still feels off. I'm starting the get the hang of the rows, especially after watching some of the videos sent to me (thanks Justin!). 10 min cardio before and 20 min after lifting.

Barbell Full Squat:
Warm up: 45 x 5, 65 x 5, 85 x 5, 90 x 3, 95 x 2
Work sets: 110 x 5 x 3

Standing Military Press:
Warm up: 45 x 5, 55 x 5, 55 x 5, 60 x 3
Work Sets: 70 x 5 x 3

Pendlay Rows:
Warm up: 45 x 5, 65 x 5, 85 x 5
Work Sets: 95 x 5 x 3

[Deviation]

It does get harder, but keep focus on form. If you think you're breaking down too much, back off the weight a little. Also, try watching a few squat form videos right before you lift. Sometimes helps to get that visual.

[amcredle]

how much time are you resting between sets... u might want to take a longer break..also you might want to warm up like Justin suggest... 50 t0 60% of your work sets. You might be tiring yourself out with your warm ups.

I warm up the same way you do. however i a little more conditioned. Try it and see how you feel.

[jeromechicago]

Yeah, I think I might have too much volume in my warm-up sets and that's tiring me out. Thanks

[jeromechicago]

Well, today was a very discouraging work out day. It felt like everything fell apart. I started off feeling good on the squats with good form, but when I tried to push the weight up, my form broke down. I had to back off on the weight and finally, when things still did not feel right, I listened to my body (wisely) and stopped the squats early. I also had to back down on the weight with the bench press. Deadlift however felt good and I was able to go up on that.

As Alex pointed out, it could be I'm going too heavy on the warm-up sets and tiring myself out early. Some other possibilities include not getting enough sleep (always a problem with me); not eating enough; and perhaps unrealistic expectations (perhaps I should not expect newbie gains of 5 lbs per workout at this point). I'll try going lighter on the warm-up sets, and I'm going to re-set on the squats and dial the weight back some more next time. As far as eating more, I feel like I've already gained some more body fat since upping the calories last time (though I could eat a bit cleaner, especially on the weekends) and I really don't want to gain any more fat. So, if I can't make anymore gains without going up more on calories and without gaining more fat, I might take a break and try to cut down the weight and fat for a while. I'll give it another week or two, try some adjustments and see how it goes.

Full Barbell Squats:
Warm up: 45 lbs x 5 reps, 65 x 5, 85 x 5, 95 x 3, 100 x 2
Work sets: 115 x 5, 110 x 4, 105 x 3

Barbell Bench Press:
Warm up: 45 x 5, 65 x 5, 85 x 5, 105 x 3, 115 x 2
Work sets: 125 x 5, 125 x 4, 120 x 5

Barbell Deadlifts:
Warm up: 45 x 5, 95 x 5, 115 x 5
Work set: 130 x 5 x 1

[amcredle]

great job in being motivated and not giving up. another thing to remember is if you begin to stall you back off to 3sets of 5 instead of 5x5.

what is your calorie intake per day ?

also if all else fails their are other programs that do work. I think you could benifit from a conditioning program using bodyweight. doing things like pushups, dips, chin ups, pull ups, m100,,etc.. these are compound exersizes and will get you strong and condition your core to lift weights. you can still do squats and bench and stuff. but keep it light and go for more reps to get volume in..its just and idea.

but dont quit till you have tryed everything

[amcredle]

here is something i found on another board with a member that is having similar issues that you are.. here is what a experienced lifter posted....

Based on your strength levels, it seems you need a better neurological connection with your muscles.
A method to do that is called Grease the Groove.

Staring strength is a great program, but you must realize barbells aren't magic.
The muscle responds to stress. It can't tell the difference between body weight, elastics or iron.


Here is something to try.
For the next 40 days do this workout circuit.

3 sets:
Pushups max reps
Body row max reps
Squat or Deadlift max repsrest 1 minute.

Why even do bench if you can't do 30 pushups in a row?
A pushup is a far better exercise, working more muscle groups than bench.

You need to learn to move your body through space first.
You will never be attacked by a barbell.
You will fall, be knocked to the ground and you have to get up.

Can you do 100 burpees?
Do them everyday until you can do 100 in a row.
Break them into sets if you have to.
I bet you will do it in less than a month.

If you can't do that, I wouldnet even consider you fit.
Barbells are for advanced athletes.

I have 25 years of hard training.
Olympic lifting, kettle bells, rock climbing and martial arts.
You name it I've tried it.
I am trying to share my wisdom, even if I sound like an ***.


take it for what its worth.. i was in the military before i started lifting so i always did some kind of working out..push ups , sit ups,, running..so i did a lot of bodyweight stuff.. maybe thats why i was able to go into lifting so easy..not sure..just trying to help

[jeromechicago]

Thanks for the sound advice, Alex. My calorie intake is varies but is roughly about 2000 Cal per day. That doesn't sound like a lot, but I'm only 5'7", and at about 167 lbs and 23% body fat I don't want to add any more fat (which seems to have gone up a bit since I started). I'm not so deconditioned that I think I need to work out you suggested, though I think body weight exercises are great and I did complete a whole 3 month round of p90X prior to starting the Starting Strength program. I'm going to focus on the factors you mentioned and which I discussed in the last post and see how it goes for the next few weeks.

Thanks again for reading, and for the encouragement and advice!

[jeromechicago]

I skipped the last workout last week and took the weekend off to recover and regroup (mentally and physically) for this week. I reduced the warm-up volume today (though still warmed up well) and cut way back on the weight in the squats and military presses. I think the plan will be to hold the weight steady on the problem lifts (squats, bench press and military press) for at least a week until I'm feeling better in form and strength, not focus so much on adding weights each workout, and perhaps try to go up 5 lbs once per week rather than every workout- if I can't accomplish that, then clearly something is very wrong. I'm still advancing nicely on the rows and deadlifts so I'll continue to advance that weight every workout if possible. Form felt much better today on the squats and military press with the lower weight. Went up by 5 lbs on the rows with good form I think.

Barbell Full Squat:
Warm up: 45 x 5, 45 x 5, 65 x 5
Work sets: 90 x 5 x 3

Standing Military Press:
Warm up: 45 x 5, 45 x 5
Work Sets: 65 x 5 x 3

Pendlay Rows:
Warm up: 45 x 5, 65 x 5, 85 x 5
Work Sets: 100 x 5 x 3

[amcredle]

sounds like a good plan. going up in weight once a week should help. Its good that you are still progressing in the other lifts too. Stay motivated soon you will look back and say wow !!!

[jeromechicago]

Pretty long day today and I was way too tired to get up early this morning, so I worked out late this evening instead. I did not go up on the weight during the squats and bench presses, but I did go up 5 lbs on the deadlift. Form felt pretty good today. As usual, 10 min cardio before and 20 minutes after lifting.

Full Barbell Squats:
Warm up: 45 x 5, 45 x 5, 65 x 5
Work sets: 90 x 5 x 3

Barbell Bench Press:
Warm up: 45 x 5, 65 x 5, 85 x 5
Work sets: 120 x 5 x 3

Barbell Deadlifts:
Warm up: 45 x 5, 95 x 5
Work set: 135 x 5 x 1

[jeromechicago]

I ended a long week at work with a good workout. I kept the weight the same again on the squats and military press with pretty good form. Went up 5 lbs on the rows. 10 min cardio before and 20 min after lifting.

Barbell Full Squat:
Warm up: 45 x 5, 45 x 5, 65 x 5
Work sets: 90 x 5 x 3

Standing Military Press:
Warm up: 45 x 5, 50 x 5
Work Sets: 65 x 5 x 3

Pendlay Rows:
Warm up: 45 x 5, 65 x 5, 85 x 5
Work Sets: 105 x 5 x 3

[jeromechicago]

Good work out today, despite the tail end of a cold. Went up 5 lbs on all lifts with pretty good form. 10 min cardio before and 20 min after lifting.

Full Barbell Squats:
Warm up: 45 x 5, 45 x 5, 65 x 5, 85 x 3
Work sets: 95 x 5 x 3

Barbell Bench Press:
Warm up: 65 x 5, 85 x 5, 100 x 5
Work sets: 125 x 5 x 3

Barbell Deadlifts:
Warm up: 45 x 5, 95 x 5
Work set: 140 x 5 x 1

[jeromechicago]

Kept the weight the same on the squat. Went up by 5 lbs on the military press and rows. Decent form on the lifts. 10 minutes cardio before and 20 min after lifting.

Barbell Full Squat:
Warm up: 45 x 5, 45 x 5, 65 x 5, 80 x 3
Work sets: 95 x 5 x 3

Standing Military Press:
Warm up: 45 x 5, 55 x 5
Work Sets: 70 x 5 x 3

Pendlay Rows:
Warm up: 65 x 5, 95 x 5
Work Sets: 110 x 5 x 3

[jeromechicago]

I didn't have a chance to post this after my work out last Saturday. Kept the weight on the squat and bench press the same, went up another 5 lbs on the dead lift. Decent form. Bench press felt heavier to me this workout, even though I kept the weight the same.

Full Barbell Squats:
Warm up: 45 x 5, 45 x 5, 65 x 5, 80 x 3
Work sets: 95 x 5 x 3

Barbell Bench Press:
Warm up: 65 x 5, 85 x 5, 100 x 3
Work sets: 125 x 5 x 3

Barbell Deadlifts:
Warm up: 45 x 5, 95 x 5, 115 x 3
Work set: 145 x 5 x 1

[amcredle]

just checking in. looks like you still rolling along. looking at your last work out. its interesting that you can bench more then you can squat. usually its the other way around.

[jeromechicago]

just checking in. looks like you still rolling along. looking at your last work out. its interesting that you can bench more then you can squat. usually its the other way around.

Thanks for checking in. Guess I'm just weird! I can squat more I think, but I cut back on the weight to focus on form. I don't think I can squat much more then what I'm doing on the bench press at the moment though, not sure why.

[jeromechicago]

Tuesday workout- didn't have time to post this yesterday. Went up by 5 lbs on all lifts today with pretty good form I think. The rows are starting to get hard. I think this is a good pace for me- going up by 5 lbs every week on the squats, bench press and military press rather than every work out. I'm making progress every workout on the deadlifts and rows, but form is starting to feel shaky on the rows and I might slow down on those as well.

Barbell Full Squat:
Warm up: 45 x 5, 45 x 5, 65 x 5, 85 x 3
Work sets: 100 x 5 x 3

Standing Military Press:
Warm up: 45 x 5, 55 x 5
Work Sets: 75 x 5 x 3

Pendlay Rows:
Warm up: 95 x 5, 95 x 5
Work Sets: 115 x 5 x 3

[jeromechicago]

Missed a workout this week due to various conflicts. This is yesterday's workout. Kept the weight the same on the squat and bench press, but still going up by 5 lbs each time on the deadlift.

Full Barbell Squats:
Warm up: 45 x 5, 45 x 5, 65 x 5, 85 x 3
Work sets: 100 x 5 x 3

Barbell Bench Press:
Warm up: 65 x 5, 85 x 5, 105 x 3
Work sets: 125 x 5 x 3

Barbell Deadlifts:
Warm up: 95 x 5, 95 x 5, 115 x 3
Work set: 150 x 5 x 1

[jeromechicago]

Pretty good workout despite not much sleep last night. Went up by 5 lbs on all lifts. Form still good on the squats, but I did let the form slip a bit on the military press and rows in order to lift heavier- I'll probably not increase the weight on those lifts next time. As usual, 10 min cardio before and 20 min after lifting.

Barbell Full Squat:
Warm up: 45 x 5, 45 x 5, 65 x 5, 90 x 3
Work sets: 105 x 5 x 3

Standing Military Press:
Warm up: 45 x 5, 65 x 5
Work Sets: 80 x 5 x 3

Pendlay Rows:
Warm up: 95 x 5, 105 x 5
Work Sets: 120 x 5 x 3

[jeromechicago]

Still advancing 5 lbs each workout on the deadlift, though it's starting to feel pretty difficult at this point. Felt good last time during the squat so increased weight by 5 lbs with fairly good form. Kept the weight the same on the bench press since I can barely get the last rep of each set up. 10 min cardio before and 20 min after lifting.

Full Barbell Squats:
Warm up: 45 x 5, 45 x 5, 65 x 5, 95 x 3
Work sets: 110 x 5 x 3

Barbell Bench Press:
Warm up: 65 x 5, 95 x 5
Work sets: 125 x 5 x 3

Barbell Deadlifts:
Warm up: 95 x 5, 135 x 5
Work set: 155 x 5 x 1

[Deviation]

Just keep pushing yourself on those weight increases. It's all about the mind.

[jeromechicago]

Just keep pushing yourself on those weight increases. It's all about the mind.

Thanks! It's amazing how much of lifting is mental.

[jeromechicago]

Saturday's workout. No increases in weight. All lifts are pretty hard at this point and I'm slowing down on the weight increases to keep good form. Form could have been better on the rows, which still feel awkward, though form was OK for the squats. I'm probably leaning back to far in order to hoist the weight up on the military press. 10 min cardio before and 20 min after lifting.

Barbell Full Squat:
Warm up: 45 x 5, 45 x 5, 65 x 5, 95 x 3
Work sets: 110 x 5 x 3

Standing Military Press:
Warm up: 45 x 5, 65 x 3
Work Sets: 80 x 5 x 3

Pendlay Rows:
Warm up: 95 x 5, 105 x 3
Work Sets: 120 x 5 x 3

[jeromechicago]

Kept weight the same on the bench press, but went up by 5 lbs on squats and deadlifts with pretty good form. 10 min cardio before and 20 min after lifting.

Full Barbell Squats:
Warm up: 45 x 5, 45 x 5, 65 x 5, 95 x 3
Work sets: 115 x 5 x 3

Barbell Bench Press:
Warm up: 65 x 5, 85 x 5, 95 x 3
Work sets: 125 x 5 x 3

Barbell Deadlifts:
Warm up: 95 x 5, 115 x 5
Work set: 160 x 5 x 1

[jeromechicago]

I'm getting bored with the Starting Strength program, and I feel like I've stalled on it, though there are probably many reasons for this other than the program itself (not enough sleep and not eating enough are primary culprits). However, I'm not happy with where my body fat is at the moment, and I don't want to continue eating enough to make the strength gains on Starting Strength and also gain more fat as well.

So, I'm going to take a break from Starting Strength for a bit and focus on losing a bit of weight and BF and toning up a bit. I'm going to cut back a bit on the calories and carbs and increase the cardio. To mix things up a bit, I'm also going to try a whole body beginner's program highly recommended in the bb.com forums as follows:


You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.
Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.

If you got all of the required reps on the fifth week then increase the weight by 10% and repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight.

It seem like a lot of volume for a workout, however, with the decreasing weights during the week I think it will be ok. I tried the workout today and finished in about an hour, with 10 min cardio before and 20 min after lifting. I felt like I had a good workout. Form was good, and I like that this program still uses a lot of the compound exercises of Starting Strength. I think I'll try this for a while, then perhaps move on to StrongLifts or a similar 5x5 program.

Comments and suggestions welcome as always!

[jeromechicago]

Today's workout:

Squats: 45x8, 65x8, 100x8, 100x8
Bench Presses: 55x8, 65x8, 110x8, 110x8
Bent-Over Rows: 65x8, 65x8, 85x8, 85x8
Standing Military Presses: 45x8, 45x8, 70x8, 70x5
Stiff-Legged Deadlifts: 95x8, 95x8, 115x8, 115x8
Barbell Curls: 20x8, 30x8, 50x8, 50x8
Calf Raises: 25x8, 50x8, 100x8, 100x8

The workout felt good with good form. I cut the weights down a bit from where I've been in Starting Strength, since I'm not sure how I'll manage once I get to 12 reps on the working sets.

I'm still undecided on this program, but I'll give it the week and, if I don't like it, I'll go back to Starting Strength or switch over to StrongLIfts.

[amcredle]

looks like a good program and their are many good ones. Personally Im a fan of any program that is built around the big lifts..squats, deadlifts, bench etc. So with that said i think this is a good program. Starting strength , strong lifts, madcow, 5/3/1 all have similar lifts. the diffrence to me is how you progress or how often you increase weight. This is why stopped stronglifts. No i didnt stall. but increasing the weight 5 pounds 3x per week was wearing in me a little. After you get so far recover becomes and issue. With MADCOW im increasing the my wight 5 pounds per week. Wile this is slower and i wont hit the big numbers as fast id like. i do like it. it allows my to recover and on my heavy day. Monday. i can really focus in my lift.

I think you have to find what works for you and keep trying things out till u get that balance. i look forward to following your progression !!

[Deviation]

Odd. Looks a lot like the one I used: http://www.jefit.com/routines/workout-routine-database.php?id=2909

(http://www.jefit.com/routines/workout-routine-database.php?id=2909);)

[jeromechicago]

Odd. Looks a lot like the one I used: http://www.jefit.com/routines/workout-routine-database.php?id=2909

(http://www.jefit.com/routines/workout-routine-database.php?id=2909);)

Same one, Justin! Wish I had seen your routine before I created one for myself! What did you think of it when you did it?

[jeromechicago]

Thanks, Alex. Yeah, the pace of Starting Strength was wearing me out and I had to slow down the weight progression. Thanks for the feedback!



looks like a good program and their are many good ones. Personally Im a fan of any program that is built around the big lifts..squats, deadlifts, bench etc. So with that said i think this is a good program. Starting strength , strong lifts, madcow, 5/3/1 all have similar lifts. the diffrence to me is how you progress or how often you increase weight. This is why stopped stronglifts. No i didnt stall. but increasing the weight 5 pounds 3x per week was wearing in me a little. After you get so far recover becomes and issue. With MADCOW im increasing the my wight 5 pounds per week. Wile this is slower and i wont hit the big numbers as fast id like. i do like it. it allows my to recover and on my heavy day. Monday. i can really focus in my lift.

I think you have to find what works for you and keep trying things out till u get that balance. i look forward to following your progression !!

[Deviation]

Same one, Justin! Wish I had seen your routine before I created one for myself! What did you think of it when you did it?
It's a great program. It does work very well for gaining size and a little strength. Just know that it's not a strength program. You will get stronger (almost inevitable) with it. But you will gain mass more so than strength.

[jeromechicago]

It's a great program. It does work very well for gaining size and a little strength. Just know that it's not a strength program. You will get stronger (almost inevitable) with it. But you will gain mass more so than strength.

Thanks! I think my ego needs a bit of a boost, so some mass gain would not be bad. How long did you stick with this program?

[Deviation]

Thanks! I think my ego needs a bit of a boost, so some mass gain would not be bad. How long did you stick with this program?
~12 weeks.

[jeromechicago]

Didn't have a chance to post the rest of last week's workouts. Here is yesterday's workout. I didn't sleep much the night before, so that might explain some fatigue and difficulty with the overhead presses. Went up by one rep on each exercise (except for military press). 10 min cardio before and 20 min after lifting

Heavy Day Workout:
Squats: 45x9, 65x9, 100x9, 100x9
Bench Presses: 45x9, 65x9, 110x9, 110x9
Bent-Over Rows: 45x9, 45x9, 85x9, 85x9
Standing Military Presses: 45x9, 45x9, 70x4 then decreased to 65x3, 65x8
Stiff-Legged Deadlifts: 65x9, 65x9, 115x9, 115x9
Barbell Curls: 20x9, 20x9, 50x9, 50x9
Calf Raises: 25x9, 50x9, 100x9, 100x9

[Deviation]

Sleep is king for sure. I know I lift terrible if I don't sleep well.

[Jasonhannen]

Hi Jerome

Like you did, I have just started 5X5 with calculated nutritional goals and like you my intention is to lose body fat with a calorie deficit, how did you find the getting stronger and losing BF? were there any change ups to your original plan that helped?

[jeromechicago]

I've been bad at keeping up this log lately. Insomnia and a bus work schedule have been taking a toll on my workouts, too. I've only been able to get to the gym twice each week for the past two weeks. It seems like I'm going down on the weights, not up, particularly with the military press and the rows. But, I have to remember that I'm doing more reps in this program so I can't expect to lift the same weights I did for the Starting Strength program. Anyway, here's yesterday's workout. I lost track of the weeks and for part of the workout did 11 instead of 10 reps, but I seemed to work out ok. 10 min cardio before and 20 min after.

Heavy Day Workout:
Squats: 45x11, 45x11, 100x11, 100x11
Bench Presses: 45x11, 65x11, 110x10, 110x10
Bent-Over Rows: 45x10, 45x10, 80x10, 80x10
Standing Military Presses: 45x10, 45x10, 65x7, 65x8
Deadlifts: 65x10, 65x10, 110x10, 110x10
Barbell Curls: 20x10, 20x10, 45x10, 45x10
Calf Raises: 25x10, 50x10, 100x10, 100x10

[jeromechicago]

Hi Jason:

I actually did the Starting Strength program, which is 5x3, not 5x5, but otherwise similar. I took a break from the program because I found that I could not keep up the strength gains without eating a lot more and gaining more fat, despite doing cardio. I've decided to not worry as much about strength gains right now and focus on a bit of weight loss. I don't know, but I think that the 5x3 and 5x5 programs are probably great for younger men, but for this almost 47 year old, I found the Starting Strength program quite taxing and didn't make a lot of progress. However, I probably set myself up for failure by not sleeping well, not eating enough, etc. I might give it another go once I cut my BF down a bit.




Hi Jerome

Like you did, I have just started 5X5 with calculated nutritional goals and like you my intention is to lose body fat with a calorie deficit, how did you find the getting stronger and losing BF? were there any change ups to your original plan that helped?

[jeromechicago]

This is my Thursday workout. No major issues. I think I'm beginning to find my rhythm with this program. 10 min cardio before and 20 min after.

Medium Weight Day
Barbell Squat: 45.0x10, 45.0x10, 90.0x10, 90.0x10
Barbell Bench Press: 45.0x10, 45.0x10, 100.0x10, 100.0x10
Barbell Bent Over Row: 45.0x10, 45.0x10, 70.0x10, 70.0x10
Standing Military Press: 45.0x10, 60.0x10, 60.0x10
Barbell Deadlift: 60.0x10, 60.0x10, 100.0x10, 100.0x10
Barbell Curl: 20.0x10, 20.0x10, 40.0x10, 40.0x10
Seated Calf Raise: 25.0x10, 50.0x10, 90.0x10, 90.0x10

[jeromechicago]

This is Saturday's workout. Form felt good. 10 min cardio before and 20 min after.

Light Workout Day
Barbell Squat: 45x10, 45x10, 80x10, 80x10
Barbell Bent Over Row: 45x10, 45x10, 65x10, 65x10
Standing Military Press: 45x10, 55x10, 55x10
Barbell Deadlift: 55x10, 90x10, 90x10
Barbell Bench Press: 45x10 ,90x10, 90x10
Barbell Curl: 20x10, 30x10, 30x10

[jeromechicago]

Exhausting but good workout today. Had trouble completing 11 reps on the military press but otherwise did well. I feel like I'm starting to make a bit of progress. I've lost a few pounds and feel a bit less flabby around the middle! I have a week of vacation coming up, so I hope I don't lose ground that week. 10 min cardio before and 20 min after.

Heavy Workout Day
Barbell Squat: 45x11, 45x11, 100x11, 100x11
Barbell Bench Press: 45x11, 55x11, 110x11, 110x11
Barbell Bent Over Row: 45x11, 45x11, 80x11, 80x11
Standing Military Press: 45x11, 65x10, 65x9
Barbell Deadlift: 45x11, 110x11, 110x11
Barbell Curl: 45x11, 45x11
Seated Calf Raise: 25x11, 50x11, 100x11, 100x11