Alex's Work out Log

[amcredle]

Forgot to mention my new toy... When doing Deadlifts, barbell rows and things like that grip strength is important. For me my grip strenth really hasnt beena problem yet. but just the weight on the bars on my fingers are uncomfortable the heavier the wieght gets. So i orded some NewGrips. Mainly for deadlifts and barbell row. So far they have been heaven sent. Now when i left i can just focus on the lift rather then the pain i feel in my fingers. im loving it so far...

http://www.newgrip.com/index.html

[Deviation]

Those are interesting. Can't say I've ever seen them before. I attempted straps for my deadlifts, but they aren't real comfortable. Just ordered some liquid chalk. Hopefully that does the trick.

[amcredle]

yea i never heard of them till last week. I think i googled "deadlift gloves" or something like that. i was looking for something to protect my fingers and that popped up....chalk is great also for grip. better then gloves

[amcredle]

"Our greatest glory is not in never falling but in rising every time we fall." - Confucius

Many of us never reach our goals. The reason is because we are scared to fail. Just remember its ok to fail. But its never ok to give up.

Ok I was lazy and didn't make it to the gym yesterday. But i did go today and i will go tomorrow also. Normally i don't go back to back days is it could mess up recovery. However i feel my body is conditioned enough to handle it right now.

So todays work out

SQUATS
WARM UP- 45 X 5, 45 X 5, 80 X 5, 110 X 3, 145 X 2
Working Sets- 180lbs 5 sets of 5

BENCH PRESS
Warm up- 45 x 5, 45 x 5, 75 x 5, 105 x 3, 135 x 2
[B]Working Sets[/B\]- 165lbs 5 sets of 5
1RM- 165 x 10, gives me a new 1Rep max of 220lbs

BARBELL ROW
Warm up, 45 x 5, 60 x 5, 80 x 3, 95 x 2
Working Sets--110lbs 5 sets of 5

So im on track to meet my goals. I felt good today. I have new bench of 220lbs. So im really happy about that. Im on track to break all my personal bests !!!

[amcredle]

“There is no chemical drug out there that can reproduce the feeling of achieving your goals.”

Ok was supposed top lift friday. but i didnt. I lifted thursday morning, then i went to the gym again in the eve to help a freind with their workout. so i basically worked out twice. so friday i took of to rest and today i was back at it.

I really didnt fell like going to the gym today but im glad i did. Once i started lifting i felt really good. Infact I think today would have been a good day to test 1 rep maxs..

So its the end of week 4. Todays work out

SQUAT
Warm up- 90lbs x 5, 110 x 5 , 145, 2
185lbs 5 sets of 5, 185 1 set of 8 1 Rep Max 235lbs

OverHead Press
Warm up- 45 x 5, 50 x 3, 60 x 2
75lbs 5 sets of 5

Deadlifts
warm up- 85 x 5, 125 x 3, 165 x 2
215lbs 1 set of 5

Pull ups
2 x 10

HAmmer Curls
25lbs 2 sets of 8

Alternating V ups
2 x 15

Deadlifts are exercise i used to hate. Ive injured my lower back several times trying to do these. so i just stopped. After doing research and watching videos. If learned PROPER form and my back has never felt better. Im starting to enjoy doing deadlifts. However it ites really taxing and takes a lot of energy

So here are the goals i was supposed to meet this week

Squat 186lbs---check
Bench Press- 165lbs---check
Over Head Press--75lbs---check
BArbell Row 116lbs---checkNEW PR
Deadlifts---215lbs---check New PR

My body stats

Week 1

Weight 176.5 lbs
Body fat: 16.6%

Week 4 (today)
Weight 179lbs
Body Fat 15.7%

My measurements such as chest, biceps etc..i will upload later on my profile. No pics taken. I plan to take progress pics at the end of 6 weeks which is half way through the program

[amcredle]

Ok here is my progress so far. You can see where i started in week 1 to where im currently at now on week 4 of my lifts.

My next set of goals are the End of Week 6.

Squat -215 x 5
Bench- 180 x 5
Overhead Press- 90 x 5
Barbell Row 130 x 5
Deadlift 245 x 5

Im pretty confident i will get all those goals.. its week 7 through 12 things will get more challenging.. but im looking forward to it

As far as my weight goes. I track it but its not real important to me. However I would like to cut the body fat down to 12% or less to let the abs really shine thru !!!!

[Deviation]

Nicely done. Deadlifts are my favorite exercise just because of the raw power it takes to move the weight. I can really channel any anger or frustration into the lift. And you're absolutely right on both accounts. Form is key and it does sap the energy out of you.

[amcredle]

Ok instead of starting off with my thought of the day.. Decided to post a video on Squats. About 2 weeks ago i was in the GYM and this guy comes up to me. And says you look to tight when you squat. dont tighten up ur back so much. Slide your arms way out to the side till your hands can touch the weights. I was like ok. Ill try it but it didnt feel right. So i go home I look up more videos On Squats. and I find one with RIP talking about keeping your back tight so that the bar is supported by your back and muscles and not your spine and bones..(scapula).. so needless to say i switched back. Education is everything. I dont mind help, however remeber to check everything. Just cause i guy is bigger then you doesnt mean hes right. Squatting like that guy might be ok for advanced lifters but for me..ill stick with the basics !!!



Rip has a great video talking about anatomy and other things. He really explains it well but i cant find it right now....

TODAYS WORK OUT

Squat 190lbs 5 x 5
Bench Press 170lbs 5x5
BArbell Row 115LBS 5x5
Pushups 1 set of 25, 1 set of 20
Scull Crushers 65lbs 2 x 8
Ab work

I did warm up sets for each exercise. I Just dont feel like logging them today. I felt pretty good in the gym today. Last set of Squats got a little dizzy. forgot to breathe..lol. Other then that im on track. Looking forward to my next work out

[Deviation]

Rip has a great video talking about anatomy and other things. He really explains it well but i cant find it right now....

Forget Google! When it comes to youtube, I got ya:
Squat Anatomy Pt. 1

My favorite part "Above parallel is not a squat. Take that out of your vocabulary."


This one I found very helpful...
Intro to Squat

I did warm up sets for each exercise. I Just dont feel like logging them today.

I never log mine if that makes ya feel better.

[amcredle]

hahaha.. thats what i meant.. youtube. i find ,most of my videos here..but this is the video i was looking for. it wasnt on youtube it was on startingstrength.com.lol