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Thread: Decu's Log

  1. #1
    More Experienced than a Senior decu68's Avatar
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    Decu's Log

    First off, not sure how long I will maintain this but thought I'd keep track of things here instead of commandeering another thread.

    I will be 44 this year and have been working out over 14 years. I don't work out the same due to injuries sustained during martial arts (Taekwondo; > 6 years & Brazilian Jujitsu; < 5 years) that I have had to adapt exercises to. My goals are still bigger, stronger, faster. I want to lift for life.

    I am currently doing the Stronglift 5x5; Madcow; started January 2, 2012. I am also doing a little cardio but not over doing it so as not to take from my recovery.

    I am doing Barbell Front Squats for 2 reasons. Having crushed C5, C6 and C7 vertebra (martial arts) I find having the bar on the rear creates problems both short term and long term. I have tried positioning different, wrapping the bar in towels and have tried some holders; nothing alleviated the problems. I had gotten away from Squats all together and did other exercises but I believe Squats are a must and when I brought them back into my programs I opted on the Front Squat. As well having some knee problems (cartilage) plus had knee surgery (ACL patellar reconstruction 7 years ago; martial arts again), the Front Squat does not put as much pressure on the knee joints.

    I realize I will never lift what I could doing Rear Squats however this is a good fit for me and Front Squats is still a good lift.


    JANUARY 2 - 6, 2012

    DAY 1 - Monday

    BARBELL FRONT SQUAT
    5 x 147 Lbs
    5 x 182 Lbs
    5 x 217 Lbs
    5 x 252 Lbs
    5 x 287 Lbs
    1RM = 334.83 Lbs

    BARBELL BENCH PRESS
    5 x 112 Lbs
    5 x 137 Lbs
    5 x 162 Lbs
    5 x 192 Lbs
    5 x 217 Lbs
    1RM = 253.16 Lbs

    BARBELL BENT-OVER ROWS
    5 x 120 Lbs
    5 x 150 Lbs
    5 x 180 Lbs
    5 x 210 Lbs
    5 x 240 Lbs
    1RM = 280 Lbs


    DAY 2 - Tuesday

    Skipping Rope, 1500 revolutions, 20 minutes


    DAY 3 - Wednesday; lighter workout

    BARBELL FRONT SQUAT
    5 x 147 Lbs
    5 x 182 Lbs
    5 x 217 Lbs
    5 x 217 Lbs
    1RM = 253.16 Lbs

    BARBELL SHOULDER PRESS
    5 x 95 Lbs
    5 x 115 Lbs
    5 x 135 Lbs
    5 x 155 Lbs
    1RM = 180.83 Lbs

    BARBELL DEADLIFTS
    5 x 190 Lbs
    5 x 230 Lbs
    5 x 267 Lbs
    5 x 305 Lbs
    1RM = 355.83 Lbs


    Day 4 - Thursday

    Skipping Rope, 1500 revolutions, 20 minutes


    Day 5 - Friday

    BARBELL FRONT SQUAT
    5 x 147 Lbs
    5 x 182 Lbs
    5 x 217 Lbs
    5 x 252 Lbs
    3 x 292 Lbs
    8 x 217 Lbs
    1RM = 321.2 Lbs

    BARBELL BENCH PRESS
    5 x 112 Lbs
    5 x 137 Lbs
    5 x 162 Lbs
    5 x 192 Lbs
    3 x 222 Lbs
    8 x 162 Lbs
    1RM = 244.2 Lbs

    BARBELL BENT-OVER ROWS
    5 x 120 Lbs
    5 x 150 Lbs
    5 x 180 Lbs
    5 x 210 Lbs
    3 x 245 Lbs
    8 x 180 Lbs
    1RM = 269.5 Lbs


    Found too simple but understand it is a deloading phase.
    Last edited by decu68; 01-19-2012 at 04:31 PM.

  2. #2
    More Experienced than a Senior decu68's Avatar
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    JANUARY 9 - 13, 2012

    DAY 6 - Monday

    BARBELL FRONT SQUAT
    5 x 147 Lbs
    5 x 182 Lbs
    5 x 222 Lbs
    5 x 257 Lbs
    5 x 292 Lbs
    1RM = 340.66 Lbs

    BARBELL BENCH PRESS
    5 x 112 Lbs
    5 x 147 Lbs
    5 x 167 Lbs
    5 x 197 Lbs
    5 x 222 Lbs
    1RM = 259 Lbs

    BARBELL BENT-OVER ROWS
    5 x 125 Lbs
    5 x 155 Lbs
    5 x 185 Lbs
    5 x 215 Lbs
    5 x 245 Lbs
    1RM = 285.83 Lbs


    DAY 7 - Tuesday

    Skipping Rope, 1500 revolutions, 20 minutes


    DAY 8 - Wednesday; lighter workout

    BARBELL FRONT SQUAT
    5 x 147 Lbs
    5 x 182 Lbs
    5 x 222 Lbs
    5 x 222 Lbs
    1RM = 259 Lbs

    BARBELL SHOULDER PRESS
    5 x 100 Lbs
    5 x 120 Lbs
    5 x 140 Lbs
    5 x 160 Lbs
    1RM = 186.66 Lbs

    BARBELL DEADLIFTS
    5 x 195 Lbs
    5 x 235 Lbs
    5 x 275 Lbs
    5 x 315 Lbs
    1RM = 367.5 Lbs


    Day 9 - Thursday

    Skipping Rope, 1500 revolutions, 20 minutes


    Day 10 - Friday

    BARBELL FRONT SQUAT
    5 x 147 Lbs
    5 x 182 Lbs
    5 x 222 Lbs
    5 x 257 Lbs
    3 x 302 Lbs
    8 x 222 Lbs
    1RM = 332.2 Lbs

    BARBELL BENCH PRESS
    5 x 112 Lbs
    5 x 142 Lbs
    5 x 167 Lbs
    5 x 197 Lbs
    3 x 227 Lbs
    8 x 167 Lbs
    1RM = 249.7 Lbs

    BARBELL BENT-OVER ROWS
    5 x 125 Lbs
    5 x 155 Lbs
    5 x 185 Lbs
    5 x 215 Lbs
    3 x 250 Lbs
    8 x 185 Lbs
    1RM = 275 Lbs


    Front Squats are okay however while I still have a ways to go where I feel the weight is becoming too great, I do notice that taking 300+ off the squat rack is becoming more difficult. It is quite a bit of weight for balancing but will take as it comes.

    Barbell Bench Press is still TOO EASY. I'm practically throwing the weight and look forward to it getting harder.

    Finding that the Barbell Bent-Over Rows are getting harder while the other lifting is not. I don't believe it is because I'm tired but perhaps as I'm not fatigues yet like I'm used to from my previous programs, there might be some fatigue to the muscle. OR this is something I may have to amend and deload more on this; time will tell.

    Periodically I do measurements and I have seen since starting this some loss in size with 0.5" on arms alone. Plus I will from time to time do some 1RM-3RM lifts to see if I am still as strong as I was; and I'm not. One of these lifts I would do is put 300 lbs on the safety bars, crawl underneath and lift it from my chest up and repeat and finish by lowering to the safety bars. I was unable to do that this weekend so know I have also lost some strength. I could get the bar only a 1/5 of the way up and will need some work so hoping with the Barbell Bench Press getting harder I can get back on track.
    Last edited by decu68; 01-27-2012 at 01:07 AM.

  3. #3
    More Experienced than a Senior decu68's Avatar
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    I have found I have been increasingly more hunger but that is probably because I am eating substantially more cleaner. I have started taking protein; Dymatize ISO-100 Vanilla; had previously done the Gourmet Chocolate. I am hoping this will help out but will watch to make sure I'm not taking too much that I'm gaining unwanted weight. This brand of protein has to be the best tasting especially in water. I have also started taking Glucosamine to help with the joints. I have had success in the past and hope to carry that on.

  4. #4
    I Am JEFIT Legend Deviation's Avatar
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    Glad to see you logging your results. 0.5" doesn't seem like much to worry about between measurements. Unless of course its keeps going down by 0.5".

    I wouldn't worry about the whey isolate causing weight gain. There's nothing but protein (and a little sodium) in that. I noticed when I was on a strict diet that I was STARVING. Then again I don't think I was taking in enough carbs either. Now I'm on a not-so strict diet and I feel better. Myself I'm doing 2500 cals with 35/35/30 (protein/carbs/fats). Probably still needs adjusting.

    Are you taking fish oil at all? I found that helps a good deal with joints. I take about 2400mg (2 in the morning, 2 in the evening). Just regular over the counter stuff: [URL]http://www.naturemade.com/Products/Supplements/Fish-Oil-1200-mg[/URL]
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  5. #5
    More Experienced than a Senior decu68's Avatar
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    I have taken it before; thanks as I may look at it again Deviation.

  6. #6
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    JANUARY 16, 2012

    DAY 11 - Monday

    BARBELL FRONT SQUAT
    5 x 152 Lbs
    5 x 192 Lbs
    5 x 227 Lbs
    5 x 267 Lbs
    5 x 302 Lbs
    1RM = 352.33 Lbs

    BARBELL BENCH PRESS
    5 x 117 Lbs
    5 x 142 Lbs
    5 x 172 Lbs
    5 x 197 Lbs
    5 x 227 Lbs
    1RM = 264.83 Lbs

    BARBELL BENT-OVER ROWS
    5 x 125 Lbs
    5 x 155 Lbs
    5 x 190 Lbs
    5 x 220 Lbs
    5 x 250 Lbs
    1RM = 291.66 Lbs

    - Front Squats were good; 303 Lbs you can feel the amount of weight having to be balanced.
    - Bench Press still too easy
    - Rows, getting to be difficult on final weight.
    Last edited by decu68; 01-27-2012 at 01:07 AM.

  7. #7
    More Experienced than a Senior decu68's Avatar
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    JANUARY 18, 2012

    DAY 12 - Wednesday

    BARBELL FRONT SQUAT
    5 x 152 Lbs
    5 x 192 Lbs
    5 x 227 Lbs
    5 x 227 Lbs
    1RM = 264.83 Lbs

    BARBELL SHOULDER PRESS
    5 x 105 Lbs
    5 x 125 Lbs
    5 x 145 Lbs
    4 x 165 Lbs
    1RM = 187 Lbs

    BARBELL DEADLIFTS
    5 x 200 Lbs
    5 x 240 Lbs
    5 x 280 Lbs
    5 x 320 Lbs
    1RM = 373.33 Lbs

    - Front Squats; lighter workout so fairly easy
    - Shoulder Press; wasn't able to get 5 reps in last set. Was quite difficult to get 4. Will see what next week brings but may have to deload or something; will play by ear.
    - Deadlifts; still fairly easy. Last set can still talk while lifting so looking forward to adding more weight.
    - Missed skipping rope on Tuesday as things came up; hope to be back on track for Thursday (tonight).
    Last edited by decu68; 01-27-2012 at 01:08 AM.

  8. #8
    More Experienced than a Senior decu68's Avatar
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    JANUARY 20, 2012

    Day 13 - Friday

    BARBELL FRONT SQUAT
    5 x 152 Lbs
    5 x 192 Lbs
    5 x 227 Lbs
    5 x 267 Lbs
    3 x 307 Lbs
    8 x 227 Lbs
    1RM = 337.7 Lbs

    BARBELL BENCH PRESS
    5 x 122 Lbs
    5 x 142 Lbs
    5 x 172 Lbs
    5 x 197 Lbs
    3 x 232 Lbs
    8 x 172 Lbs
    1RM = 255.2 Lbs

    BARBELL BENT-OVER ROWS
    5 x 125 Lbs
    5 x 155 Lbs
    5 x 190 Lbs
    5 x 220 Lbs
    5 x 250 Lbs
    8 x 190 Lbs
    1RM = 291.66 Lbs

    - Squats; still doing okay but the weight of 307 lbs I could really feel and had to remind myself to squat fully. This day is quite light though, no problems.
    - Bench Press; still too easy.
    - Bent-Over Rows; this by far is the toughest exercise of them all. I was unable to do 260 lbs x 3 so repeated the 250 x 5 that was still difficult.

    If one were to look at this they would think I'm progressing which is farthest from the truth. As I "deloaded" to lighter weights I have found that for most exercises I have lost as I haven't challenged myself. For Bench however I know I can't lift 300 lbs anymore but the workout I'm still stronger than what they say to lift. I can see in the next two weeks this getting tougher with Squats also becoming more difficult and the others I may have to adapt the weights are getting quite a bit tougher. Sort of hit and miss and the schedule is more a guideline than an exact following plan.
    Last edited by decu68; 01-27-2012 at 01:08 AM.

  9. #9
    I Am JEFIT Legend Deviation's Avatar
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    Strict schedules get bothersome. I like flexibility. And bent over rows are rough at those weights man. Kudos to you for sticking with them. I changed over to pendlay rows when it got heavier. Keeping myself bent over was really hard on my quads for some reason.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
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  10. #10
    Senior Senior JEFIT Member amcredle's Avatar
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    great numbers. you are pretty strong. Are you still doing martial arts ? Next year ill be starting. was gonna start this year but cant afford another bill right now. But I will be learning Brazilian Jujitsu and Krav Maga
    MY Journey From Weak to STRONG
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