Okay, I learned something today.
Squat:
120 x 5
140 x 5
185 x 8
5 pull - ups
5 dips
(These two were supersetted and done three times)
BB Curls: 50 x 5
Skullcrushers: 50 x 5
(These were also supersetted and done three times)
What I learned is that these assistance exercises should only be reserved for chest and back day, NOT leg day. Was only feeling the pump in my upper body. Will instead do leg day in BBB format. 10x5 with half of the 1RM. Not a bad day, though.
Hey man, looks like you’re making some good progress
will be following, keep it up
Thanks man. I suddenly got super motivated to better myself recently. The powerful words section here has some damn good stuff! Will be reading that stuff for years to come! I decided that not doing deadlifts and standing Military Presses was just a pussy decision, and will not allow anymore excuses. The real brakes on my progress wasn’t my lifting. It was my non-existent nutrition. Must get into the habit of cooking.
Today my triceps were sore, along with a bit of my hammies and glutes. I did BB Rows today.
BB Rows:
95 x 10
95 x 10
105 x 5
(I guess my calculated 1RM is 115) Slow and steady.
Weighted Pull ups:
BW plus 10 x 5, 4, 2, 2, 2
So I learned something ELSE today. Today was pretty crappy until later in the day. Didn’t do jack shit. So I decided to do SOMETHING, and did some dishes and a workout shower. I figured squats were good to kick my own ass into gear. Man, was I right.
Squat:
130 x 3
150 x 3
165 x 3
90 x 10 x 5
Now I might let some of you down, but 165 x 3 was a bit much for me. I wish I had a mirror i could hang so I could check my form. Basically, I THINK my knees caved or something. I had some brief pain in my right knee after I racked the weight. I was debating whether to do the assistance work. I figured that 90lbs was almost nothing, and tried out a set. It wasn’t too bad. Uncomfortable but not painful. I ended up doing all five sets, and my right knee actually felt stronger than my left knee! Also I got a ridiculous pump in my quads. Legs were shaking. Anyways, I think I’ll lower the weight but up the reps for the squat until my joints and CNS can catch up to my muscles. I feel my muscles can take the punishment, but my body forgot the correct movement pattern to follow it under heavier loads, and my CNS has to return to its former efficiency. I was quite happy though. Didn’t want to do this because it wasn’t easy, but did it anyways.
So I figured that my last squat workout where I put 185 x 6 was incorrect and instead it should be written 155 x 8. My bad.
BP:
105 x 3
120 x 3
135 x 3
75 x 10 x 5
Pull-Ups: 5 x 3
All pull ups are towel pull-ups; the kurnling on my bar is no joke. Although I had no pain, I hearned repeated clicking in my shoulders during the 75 pound BPs. I decided to bring my hands in more.
Subscribed, good to read you are back!
(I also struggle with eating enough, haved added mass bulk shakes ontop of normal food intake recently)
Two days ago:
BB Rows:
100 x 5 x 3
100 x 3
This morning:
Squats:
115 x 5 x 5
Man, BB Rows are freaking difficult! I felt fine for the squats, but I like going slow, so I’ll up the 115 to 120 next time. I’ll bring down the BB Rows to 85 and see if I can do 5 x 5. Or I’ll try to do 5/3/1. I work out before 7A.M. now from Monday through Thursday cause of school. Today was the first day for me. Really different feeling. I ate breakfast before lifting and regretted it. Minor stomach pains for the next hour. Tomorrow I’m working out first.
Thanks raven. Really means a lot when people comment. I’m trying to eat more and constantly trying to motivate myself to get better through books, audio programs, articles, etc. etc. Think it’s working, but not 24/7.
Okay, so I did squats today:
Squats: 125 x 5 x 5 (No pain and form was solid, so that’s good)
Pull-ups: 5 x 5.
Boom.
Man, today was a shitty day. Had a power outage at school. Was stuck outside the library for hours until I finally got an email saying that classes were cancelled. Then my mom yelled at me for wasting my time today, telling me to get with the program.
Pull-Ups: BW x 10, 10, 5, 5
Chin-Ups: BW x 10
Had time to work out but feel too shitty.
So I decided to replace BP with MP, because my joints feel better that way. Sound like an old man.
Pull-Ups: BW x 14 (yes!) , 10
MP:
65 x 10
75 x 8
85 x 4
Chin-Ups: BW x 10.
For me, when I say pull-ups, it’s pronated grip, and when I say chin-ups, I mean supinated grip.
What program are you on?
Stick with it this time. When you start getting burned out, demotivated, bored, or if life stuff happens, talk about it here and maybe we can find a way to keep you on track.
Got it LoRez. Sorry for not posting for awhile. Well my daily schedule since school started was to wake up before 6, and drive to school by 8, then stay until 10 at night cause my classes were from 7 - 10 PM. So I was too gassed to work out. I decided to try something different. So now I’m waking up around 8 A.M., eating a decent breakfast, working out, and going to school around 12:00PM during lunch time when I can find parking. There is a track at school, though. I wasn’t feeling too good, so last week I decided to run/jog 3 miles without stopping just to prove to myself that I could. I ended up actually doing it. My legs were sore for about 2 days. Next time I do that I’ll probably cut it down to two miles.
I’ve decided to focus on pull-ups, MP, and squats.
The problem with my motivation is that I already look decent naked. I’m not too muscular, but I’m talking BF and abs. It’s just difficult convincing myself that I must look more muscular. Thanks for your input guys.
S = Supinated, and P = Pronated
P Chins: 10 reps. S Chins = 10 reps.
MP: Bar x 10. MP: 65 x 10
(Breakfast)
P Chins: 5 Reps. MP: 75 x 10
S Chins: 10 Reps. MP: 85 x 5
P Chins: 10 Reps. MP: 95 x 5
S Chins: 6 Reps. MP: 105 x 1 (bleghh)
So I’m a lot stronger than I thought I’d be. Will do squats tomorrow.
Okay, so today I did front squats using the wrist wrap method. It was a good call. Some were super-setted with regular squats until I realized that regular squats at this weight was just stupid.
Front Squats:
Bar x 5, 65 x 5, 75 x 5, 85 x 5, 95 x 5, 105 x 5, 115 x 5
Squats:
Bar x 5, 65 x 5, 75 x 5, 85 x 5, 95 x 5
P Chins: BW plus 10 x 10
S Chins: BW plus 10 x 8
Front Squats: 75 x 5
Squats: 115 x 5
135 x 5
165 x 5
185 x 5
205 x 2 (Not bad)
P Chins: BW plus 20 x 10 (Wow)
BW plus 20 x 3
BW plus 10 x 2, 3
BW x 3, 3, 1
So I’ve decided to do 5/3/1.
MP: 95 x 4 x 2 (don’t know why I did this)
65 x 5
75 x 5
85 x 5
Assistance:
BB Rows: 85 x 10, 5, 5
P Chins: BW x 5 x 2
S Chins: BW x 4
BW x 3 x 2
Rev BB Curls: Bar x 5 x 2
BB Curls: Bar x 5 x 2
Wonder if my assistance is too much. Probably is. As you can see, I’m trying to pul as much as I can.
Squats:
115 x 5 (Warm Up)
125 x 5
145 x 5
165 x 10
Assistance:
Squat: 115 x 10 x 3
I was going to do pulling, but my biceps are still sore. Good workout.
BP:
95 x 5
110 x 5
125 x 10
Assistance:
BB Rows: 95 x 10, 5, 5
P Chins: BW x 10
S Chins: BW x 5, 5
Rev BB Curls: 55 x 10
BB Curls: 55 x 5, 4, 1
So my assistance pulls got noticeably better. Next time I’ll add even more weight. I’m not even as gassed as I was the last time. Nice.
DL:
135 x 5 (Warm Up)
165 x 5 (DO)
195 x 3, 2 (DO)
205 x 1 (Mixed)
BB Rows: 105 x 6, 4, 1, 4, 5
P Chins: BW x 1, 5, 4
S Chins: BW x 5, 5
Tried to do both reverse and regular BB curls with 65. Couldn’t do a single one of either.
So today sucked. My grip is way too weak. I’ll have to bring my max DL number down from 275 to 225.