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  1. #1

    Craig Jr.s First Jefit Workout Log!

    Im 180 lbs, 6 foot tall, Male and a barbell newb.





    The first pic is from just over 4 months ago. It was just after I got my first Olympic Bar Set totaling 300lbs in weight. I had been doing bodyweight exercises up to this point and wasn’t really focusing on my nutrition very hard. I weighed 170lbs

    I finally found a deal on a squat rack in mid September, and really started focusing on calorie count

    The second pic is from the beginning of October @ 180lbs. I had been crushing totally home made shakes full of peanuts, oats, eggs, frozen bananas and coconut oil. I finally swapped out the almond milk in my shake for 3% milk to up the calorie count.

    For my birthday, I got my first tub of protein powder ever. I’ve been struggling to get the recommended amount of protein, thus far.

    I got an olympic bar in May. I just got my bench and rack in September, and had been doing mostly bodyweight exercises previously. Last year, I ran off and calorie deficited away lots of fat and too much muscle!

    I've been posting my workouts at [URL="http://checkoutmyform.com"]http://checkoutmyform.com[/URL] It's like a gamified facebook for the fitness community. But it's new, I built it a couple of weeks ago. And Jefit looks like a great community to share in. I'm excited to give this forum a try! I've been using the app since I started this journey and it's fantastic. It's been improving faster than I have!

    November 6, 2011
    Squat
    185 x 5
    185 x 5
    185 x 5
    185 x 5
    185 x 5
    Bench Press
    135 x 5
    135 x 5
    135 x 5
    135 x 5
    135 x 5
    140 x 5
    Bent Over Row
    140 x 5
    140 x 5
    140 x 5
    140 x 5
    140 x 5
    Killer workout. Neck still flared up from sleeping poorly again, but I still pushed for PRs and actually felt a bit better afterward.
    My Squat 185 wasn’t the cleanest, but it was better than my previous 180s posted. I planned on doing 180 x 5 x 5, but put 185 on the bar by accident, then went with it when it felt great.
    My bench press stability seems to be improving, but is still weak like a tea bag in the ocean. Bringing in my heels, closer to by my body seemed to make a huge difference on my sixth set.
    This was easily the best workout I have ever logged. I was pumped afterwards and managed to bang off some pull ups, dips, curls and roll-ups.



    This is my deadlift PR at 315lbs

    Check out my [URL="http://www.jefit.com/forum/showthread.php?37302-Jefit-has-helped-me-change-my-life.-You-can-do-it-to!"]Introduction Story[/URL]

    Check out my post in General Fitness Questions: [URL="http://www.jefit.com/forum/showthread.php?37305-What-if-they-gave-your-Grandmother-Hillbilly-Heroine&p=56125#post56125"]What If They Gave Your Grandmother Hillbilly Heroine?[/URL]
    Looking for friends and feedback!
    Last edited by Scraig33; 11-07-2013 at 03:53 PM.

  2. #2
    Senior Senior JEFIT Member
    Join Date
    Jul 2013
    Location
    Vlaanderen, Belgium
    Posts
    241
    I will folow this ! Keep it up !

  3. #3
    Senior Senior JEFIT Member
    Join Date
    Jul 2013
    Location
    Vlaanderen, Belgium
    Posts
    241
    I would really work on your deadlift form !
    Here are some vids that presumably will help you.





    oh and btw Mark Rippetoe is one of the founding fathers of stronglifting (5x5, ...)
    Last edited by 180miles77; 11-07-2013 at 11:09 PM.

  4. #4
    Senior Senior JEFIT Member
    Join Date
    Jul 2013
    Location
    Vlaanderen, Belgium
    Posts
    241
    oh and i simply love this video it really motivates me

  5. #5

    Wink November 10th, 2013

    November 10th

    Barbell Squat
    185 x 5
    185 x 5
    185 x 5
    185 x 5
    190 x 5 PR

    Deadlift
    185 x 5
    325 x 3 PR

    Press
    115 x 5
    115 x 5
    115 x 5
    115 x 5
    120 x 5 PR

    EZ-Bar Curl
    70 x 8
    70 x 8

    Three full days off. Neck completely recovered Feel strong again.

    Squat: Same as my last squat day, only with better form and hit 190 x 5 for a PR. This is only the second session doing 185 and it’s approaching clean. I’ll probably try for 2 sets of 185 and 3 sets of 190 PR next session.

    Deadlift: Last PR was 315 x 1. Today I did 325 x 3. :Cigar:

    According to: [url]http://www.exrx.net/Testing/WeightLifting/DeadliftStandards.html[/url]

    I am still classified as a Novice for most my lift weights, but in deadlift I am above the Intermediate weight by 30 lbs.

    Press: My best press day yet. My goal is to get to 135 x 5 as fast as I can, so I can just leave my 45 plates on the bar and never have to strip them off, ever again.

    My last two workouts were full of PRs and I’ve been waking up feeling strong in between. The week prior I was working on this website and not putting enough attention into my calories. I think my workouts last week suffered for it.

  6. #6

    Smile November 12th

    November 12th, 2013

    Squat
    185 x 5
    185 x 5
    185 x 5
    190 x 5
    195 x 5 PR

    Bench Press
    135 x 5
    145 x 5
    145 x 5
    145 x 5
    145 x 5
    155 x 5 PR

    Row
    135 x 5
    155 x 5 PR
    155 x 4
    155 x 4
    155 x 5

    EZ Bar Curl
    30 x 30

    Skull Crushers
    30 x 12

    Floor Dumbell Flys
    20lb dumbell x 30

    Another strong day with 3 PRs. 4000 calories today, need to hit 5000 before bed I’ve been trying to throw in some accessories where I can for fun. I’ve never done skull crushers before. My upper body was more pumped than it’s ever been. Too bad it’s not beach weather!

  7. #7

    Thanks 180miles77

    180miles77,

    Elliot Hulse and Mark Rippetoe are my favs. Thanks for the vids. They are instructive and inspirational. It's amazing how much there is to learn. It's not just moving weight, it's kungfu

    Keep pumping,

    Craig

  8. #8

    Cool November 15th 2013 With Videos

    November 15, 2013
    Squat
    185 x 5
    185 x 5
    190 x 5
    195 x 5 Old PR
    200 x 5 New PR)
    205 x 5 Even Newer PR





    Deadlift
    135 x 20
    135 x 14 - With dowel strapped to my back for form
    350 x 0 - Just Silly. This is all the weight I own.
    305 x 1 - My current PR is 325 x 3



    Overhead Press
    135 x 4 New PR
    135 x 4
    135 x 3 - I've been greedy to get those 45s up above my head. Couldn't make 5 sets of 5 at that weight.... yet. Next time I'll nail it.



    Form today was a little loose with the new PRs. Now to plateau them too perfect form perfection before I bump it all up again
    Last edited by Scraig33; 11-16-2013 at 02:30 PM.

  9. #9

    November 17th

    November 17th
    Bench Press
    145 x 5
    155 x 5
    155 x 4
    150 x 4
    135 x 7

    Pullups/ChinUps Varied
    2 Super wide grip
    4
    4
    4
    4

    Hanging Body Row
    12

    Too May PRs in the last few workouts has left my lower back tight. I decided to lay off my Bent Over Row, and replace it pulling exercises that would give my low back some traction and a break.

    Felt great.

    I haven't hit chinups consistently since I was twenty pounds lighter. I was able to do sets of 6 back then. I would like to be doing sets of 10 by Christmas.

  10. #10

    Cool November 19th

    November 19th

    Front Squat
    135 x 5
    135 x 5
    155 x 5
    175 x 7
    180 x 5

    Overhead Press
    135 x 4
    135 x 2
    135 x 3
    40 x 15
    40 x 15

    Barbell Gluteal Bridge
    135 x 12
    135 x 12
    135 x 12

    Used the Barbell Glute Bridge instead of my usual deadlift today. I padded the bar with a sweater. Paused and held at the top of the rep. Took a full breath and reset my form between reps. I probably could have done more, but I'm glad I didn't. Feeling tight and pumped today I think I'll keep it up and see what kind of numbers I can move.

    First Front Squat Sets Ever

    I didnt have the elbow flexion in my left arm before, I've broken both my elbows before. I've been trying to restore it for weeks. I was blown away by my 180 x 5. That was my Back Squat PR just a few weeks ago, and isn't too far off my current 205 x 5 Back Squat PR. I think I'll keep at the Front Squat for a while.

    Using accessories to deload and switch things up abit feels like it is keeping things fresh and helping with recovery.

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