Cycle 1 Week 3 Day 4, reload start tomorrow or monday
no warmup, no rest periods, gym closes the weight room 15 minutes before the actually gym so I had 25 min to get everything done
RDL
155x5
175x3
195x1 (+2)
Leg Extensions 6 or 7 sets, didn’t have time to really count, went for 20ish reps and just made sure I had trouble running to catch the train after
Leg Raises 3 sets
Deload starting soon, going to keep emphasis on real tight form and high reps, LSAT is next week so that works out.
Might stop using my log here if half my posts have to typed twice to go through
Didn’t record my deload week because…it’s a beginner’s deload week, booooring, high reps tight form blah blah blah. Started the second cycle of 5/3/1 today because I almost certainly won’t be able to go Monday and want to start early on it as the gym is way less crowded on the weekend.
Cycle 2 Week 1 Day 1
Warmup: voyeur shrugs, pushups, OH band stuff
Bench
85x5
95x5
110x7
85x10 3 sets
DB Row 45x20 50x20 60x20 60x20 (the 55’s were all gone for some reason)
Pushdowns and Hammer curl superset
I think I will keep the assistance exercises pretty much the same for the first 3-5 cycles. I need to keep stretching my left upper back and right neck because it gets all jacked up after arms and I know my left tricep is part of the problem. The DB rows are working very well, the 20 rep sets are definitely better and harder. I think the CSR will be a good assistance exercise for the Row day, I’ll probably keep the laterals and rear delts on the lower body days. I think more quad stuff for assistance work is a good idea too.
cycle 2 week 1 day 2
Leg Curls 6x12 55, 70, 85, 85, 100, 100
Front Squat
100x5
115x5
135x7 (bar started choking me out, made that rasping noise like that guy in saving private ryan who got knifed in the lung)
4x10 95
Meadows Laterals 3x20 with 25’s 1 set with 30’s->15’s
Fin
Rowin’ my boat tonight so I’ll add that workout later, and a lower body pic when I do RDLs on Saturday, but for now I added a pic before I head to the gym, finarry.
[photo]36903[/photo]
Row:
85x5
95x5
115x5
95x10 4 sets
DB Rear Delts 3x35 with 10’s. Must be already tired from the rows because these were just as hard if not harder than the ones from week 3 last cycle.
light arm booolshit
I think I will finish this 4 week cycle as is but I need to recalculate my maxes. What’s happening is my BBB sets are usually heavier than my first set of 5/3/1 which isn’t right. The problem is my coordination and scoliosis is making me seem weaker than I actually am. The weights for rows were very light feeling today but the bar drifted SO MUCH on my left side, maybe my back is just extra tight from this week from even more sitting down but it was really, really noticeable on the rows.
moral: be born with near perfect alignment
unrestricted douchery at the gym this morning
warmup: voyeur shrugs, bands, pushups
RDL
140x5
165x5
185x13 (bar drifted again, otherwise felt fine)
Leg Extensions 5x20 70,75,80,85,95
Leg Raises 4x10
warmup: light voyeur shrugs, pushups, OH band
Bench
95x5
105x5
115x5 (one arm felt a foot longer than the other on the last rep, ended the set here)
85x10 4 sets
DB Rows
50x20 55x20 60x15 60x15 (these were supposed to be sets of 20)
Arms
gassed out on rows, dunno why, plenty of sleep, food, carbs and caffeine so maybe not enough water?
TYPED TWICE AGAIN
Leg Curls 70, 70, 85, 85, 100, 100 sets of 12
front squats
105x5
125x5
140x5
95x10 4 sets
DB Rear Delts 3 sets of 30 with 10’s
Some light arms and pulldowns, I had more training notes written here that I don’t feel like typing out again.
was supposed to do week 2 rows but I really felt like a bodybuilding style workout more, felt really good at the end, shoulders back and chest felt loosened and stretched out for once
warmed up with DB rows, then meadows rows, then seated cable, stretchers, straight arm pushdowns and an ab superset
back to RDL’s on saturday…
edit: part of my scoliosis is my ribcage sitting differently, today i rediscovered the nasty trigger point on the top of my left abs, should be painful but if i keep up with it it should improve.
must be the recent heat wave because I’m feeling awful lately, no energy or motivation just very blah. Maybe staying on top of drinking water.
Warmup
RDL
155x3
175x3
195x12, felt better than last week but on the last couple I could myself about to tip forward
Leg extensions, i have to do these 10, 5, 5 instead of x20 because only on these is the lactic acid unbearable: 70, 75, 80, 85, 95
Abs: 4 supersets
Bench tomorrow
Ok, Bug is here, let the gains begin.
My first log post! Just popped a giant rubbery one!
not much to see here , bug. Hope you like complaints about scoliosis! Plz drop any advices.
I feel like my bed sucks, I get out of it every morning with my shoulders rolled about 6 feet forward and spend all day realigning my back, decided to wait till late late to lift. Everytime I try and fall asleep in a good position I wake up with my arms bent in unnatural angles and parts of my arms numb.
Warmup
Bench
100x5
110x3
125x1
95x10 3 sets, only on these did my back feel solid, on the last 5/3/1 set my upper back felt like a pile of poo. All the stretching and stuff is paying off and it is getting better/easier to feel the imbalance but jesus it’s depressing.
DB Row
50x20 55x20 60x15 60X15 did the 60’s deadstop, definitely harder than i thought.
Some more stretching and then arms.
Getting more tan this week in the nice weather, will snap some leg shots once I’m not the king of washing out. I want to add in some quads on an upper body day as they get unsore real quick unlike my hammies. Hopefully another solid night of sleep will fix this feeling under the weather business I’ve had all weekend, can’t seem to feel rested no matter how much sleep I get.
ooph, still sick but made it into work, having trouble eating anything. Always lose my appetite first when i get sick or stressed, hopefully i can sack up for front squats tonight
workout was most excellent
leg curls 70x12 85x12 85x12 100x12 115x10
Front squat 115x5 135x3 145x2 115x10 4 sets
4 sets of quads and some pushups before
DB Rear Delts 3x30 10s and then lots of reps with baby dumbbells
Arms (pushdowns and hammer curls)
def gonna keep the extra quad work in, must do more work! Time to slay dinner.
2nd edit: still had bad left hip flexor/upper quad pain squatting, this time it stayed consistent through all the sets, stretched both before and I just did it now so I think twice a day is gonna be necessary.
edit: Also, this is the goal: [photo]37006[/photo] Fuuuuuaaark
left my scrap of paper with the 5/3/1 written down at home but I was kinda planning on just hitting the big lift (rows) and then doing a sexytime bodybuilding back workout, my back always feels nice and non-hurting after. Left shoulder hurt so much all day, 30min of foam rolling/lax ball/stretching before the gym helped a lot.
Rows: Did a few top sets with 135
then I practiced some front squats, left hip is still killing me but I can squat no problem (it just hurts), one of my goals is a 2xBW front squat so I want to do more front squat work.
Then meadows rows on the CSR, 3 sets
Then I supersetted stretchers with lat pulldowns
Then the rear delt/row machine, 3 sets of 20 reps, last two sets were with 70 and 75
DB Deadstop Rows, did these nice and fast, used 70’s for my sets of 6-8
Then I did some biceps, I can’t really do triceps right now. This week at work I’ve had to do obnoxious stuff that’s really killing my shoulders and when I do triceps it jacks my left arm up a ton.
Travel this weekend so RDLs tomorrow night or sat morning methinks
Cycle 2 Week 3 Day 4 so deloading this coming week, probably won’t write it down. As boring as it is I think another cycle with these lighter weights before I either switch programs or retest my maxes is the way to go. Hips, shoulder and back were killing me when I woke up, foam rolled it and cut my top RDL set by 2-3 reps probably. Ready for this reload just because my back has been feeling extra lame these last 2 weeks because of work.
RDL
165x5
185x3
205x16 (2-3 reps left maybe but my lower back was pretty bad this morning). Reps kept going up with the weights on RDLs though.
Abs 4 supersets (swiss ball crunches and hanging leg raises, I can really feel the stretch from swiss ball crunches on the right side of my abs which is good because my abs are uneven along with my back.
Then 6 sets of 15-20 rep leg extensions that made me walk funny, 70, 75, 80, 85, 95, 100 IIRC
more of a reminder note to myself just cause I’m deloading this week and won’t write down the workouts. Gym closed tomorrow so did a nice long workout tonight, gym was uncrowded felt awesome. Mad busy this week with start of classes but still working for this week.
-front squats. Hip is still killing me on these, more stretches? Ab work too (more on that)
-RDL. Still sore from last workout but felt fine
-DB Rows/Stretchers
-Arms (didn’t do tris in a week since my left side has been bothering me)
-Leg raises
Going to do abs with every warmup and at the end of workoutvery for at least the next 2 weeks. My ribs sit really uneven but tightening my abs fixes it so I’ll try this. Really focusing on my abs cuts down on the hip pain squatting too so maybe what’s happening is I’m squatting, losing my ab tightness so my squat is off and hurts my hip.
Cute girl in class with a baking side job is going to be convinced to bake me some goodies, I’ll tell her she’s subsidizing the carb up of the year. Om nom nom.
That’s it. FOCKER. OUT.
Last couple posts wouldn’t go through, I’m going to do another light 5/3/1 cycle, starting tonight. I might have to bite the expensive bullet this week and go to the ART guy because my left arm has been hurting at all times the past week and a half and goes numb very easily. Feels like there is a wicked something at the very top of my triceps there but any rolling and stretching isn’t really helping. This stuff is tedious but it has to be done because I’ve already experienced the alternative.
edit: the workout for tonight:
finibar+pineapple+water, nap, finibar+pineapple+water=feeling awesome
warmup: 4 sets swiss ball crunches, voyeur shrugs, pushups, OH band+dislocates
Bench
95x5
105x5
115x5
BBB 4 sets
DB Rows 50x20 55x20 60x20 65x20 60x10
Pushdowns+Hammer Curls
Asked a girl to show me how to military press, could actually feel the “lat shelf” so I will be able to do these sooner than I thought which is nice.
Wednesday should be legs and eggs
The Good:
Leg Curls: 70x20, 70x20, 85x20, 100x20, 115x10 (ouch)
Front Squat: 105x5 120x5 140x5 100x10 100x10 100x10 100x10
Laterals: 4 sets
Abs: 3 sets leg raises
I can now turn my head in a complete circle, haven't been able to do this in at least a year and a half, still hurts in some places but yay
The Bad:
Forgot to go for more reps on squat
Hip still hurt but definitely less, been doing hip flexor/psoas (that word is not real) stretch
Forgot abs in warmup
The Ugly:
You
edit: suspending this for a bit while I kill it on the PT front.