So I've been following a few logs, and I can totally see the benefit in keeping one. I've been making steady progress, but I need to keep it up. This log should help.

Stats: 5'9", 205 lbs, ?% bf

5RMs:
Squat - 235
Bench - 190
DL - 285

The bench and DL 5RMs are from a month ago. I took about a month off. Started back up around mid-May. My squats are back up to around there (did 225 last week and may try 235 this week).

I've been doing a bit of cardio after my weight training since I'm too heavy. I don't look fat, but my belly is too big imo. It seems all the fat wants to migrate there. :-/ In December (weighing around 185- I was skinnyfat imo), a PT at my gym measured my bf at 19%. I think 190ish might be an ideal weight for me.

I started SS around November/December of 2011, and my squat (155) and DL (175) 5RMs have improved greatly.

My bench has not. I started at 170 5RM and have only hit 190 so far!

My right shoulder is kinda messed up (from a car accident), but I really want to break into the 225 range at some point. I just read in AwesomeJeff's log that he had the same problem and people suggested push ups and chins, so I plan to work those in.

My programming is now a medium / light / heavy routine with 5x5 on the medium days, DE sets of ten (3 reps for squat and 2 for bench) on the light days, and 1-3x5 on the heavy days. I DL once a week, although I sometimes skip it, with a 1x5 working set.

I'll probably throw in some brogramming for the guns once in awhile (rarely). My cardio is usually jump rope and burpees or tire pull + elliptical.

I want to continue to get stronger and lose the belly.

Will log my workouts starting tomorrow morning.

Finally! Race you to 300lb squat 225lb bench and 350lb dead?

^^^^^ Sure. Let's hope at least one of us makes it to 225 bench. :-/

I have to make sure I keep eating. My diet is a bit erratic since I gained so much fat when I was trying to bulk. I'm just making sure I get enough brotein and letting the cals take care of themselves. It was tough for me to gain weight, so I kinda went overboard a couple months ago (4000+ cal days). Just need to eat enough not to hinder strength gains.

Edit: just looked at your recent lifts. I have some catching up to do on squats and DLs.

How about we also add losing ten pounds? This would bring me to 195. I've been trying to lose a few for almost a month now with minimal results (-2 lbs or so). Are you trying to lose weight? If not, then forget this addition.

I did something different today. Not sure if it helped, but I woke up and ate only carbs before my session. I usually have a brotein / carb shake half an hour before, but this time I just ate some raw steel cut oats around twenty minutes before working out.

Went in with a strong, positive attitude. Weighed in at 205 lbs.

First squats:

1x5x45
1x3x135
1x2x185
2x5x235 *PR*
1x5x245 *PR*
1x15x185 (brotastic!)

I felt so good after 235 x 2 x 5 that I knew I could put up more weight. So I have 245 ready and my gym crush walked in and went straight to the power rack. Sweet. I hadn't seen her for a month or so. I do the 245 without too much of a struggle. I feel like 250+ would have been doable. I want to squat more, so I banged out some 185 reps. I didn't want to go up because I might have been pushing it and didn't want to lolfail with her there.

So I'm feeling good and go to one of the benches. I look over, and she's squatting 205 with good form! Sick. No wonder her ass is so lovely.

Bench:

1x5x45
1x2x135
10x2x160
1x13x145

In between my first few sets, I'm sitting on the bench and look forward. There she is. She's doing walking dumbbell lunges (about 25 each hand) right in front of me... to the rack where she does RDLs. Oh my. She's super setting these exercises, and I love the view. Great form.

The 10 sets of two are DE sets (all my 10 settters are DE) which just means you explode and push the reps as fast as possible. I feel like I get better at them each time. It really is hard.

Then I went outside and pulled a tire with a rope attached to it across the length of a basketball court and back. Also 2 x 1 minute of jump rope.
15 more minutes of cardiotarding on the elliptical and I was done.

What a great day at the gym!

I'll throw my hat in the ring too . . . always nice to have some motivation.

Did you pull from any existing programs for your routine?

Sure!

You already win bench.



Yes. It's basically Texas Method and Starting Strength with Dynamic Effort sets on my light days.

I've pulled them from Practical Programming for Strength Training and Starting Strength.

Yes, I could have stuck with just SS, but I wanted to mix it up. I find my current program to be exciting and fun, and I'm still progressing nicely.

I think adding the ten pound weight loss is a great idea. I know my squat and dead are way ahead of yours but your bench is worlds ahead of mine. So it's official race to those lifts and ten pounds lost. BOOKED!

Waiting for Dr. X to show up.

I'm at his apartment for a job interview. He's hard of hearing (and might have sight issues), so he needs someone to read stuff, like his poetry, out loud for him and write emails and stuff.

I just want to go to the gym!

This job is just for extra dough. It's probably a good thing if I don't get it because it seems like it could easily be terribly frustrating and mind-numbing.

-sigh-

Edit: waited almost an hour now. He's probably sleeping in bed or forgot about making the appointment yesterday. ****.

Edit: This sucks. At least I didn't get a job that would make me want to weep for myself and curse humanity for ruining our precious natural resources. Wait. I may do that anyways.

****.

June 7, 2012

Weight 204

Haven't deadlifted heavy in about two months. Wasn't that heavy today, but it felt good.

DL:
1x5x45
1x3x135
1x5x225
1x5x245
1x5x255
1x9x225

Squat:
1x5x45
1x3x135
1x2x185
2x5x215 (felt heavy so I dropped some weight)
3x5x195
1x11x185

2x1 minute jump rope
2x11 burpees
Elliptical:
23:40 / 271 cals / 2 miles

I have lax balled the heck out of my back and shoulders and foam rolled for three consecutive days (pr). I need to keep it up as it really makes my body very happy.

June 10th, 2012

Bench:
1x5x45
1x3x135
1x2x155
3x5x170
1x9x160
1x9x145

Squat:
1x5x45
1x3x135
1x2x175
10x3x200
2x11x185
1x21x135

Incline dumbbell bench:
1x5x25
1x3x50
1x5x60
1x5x50
1x11x45
1x9x45


2xTire pull, 1x1min jump rope, 15 mins 166 cals 1.23 miles elliptical

Workout drained me, so I kept the cardiotarding light.

June 12th, 2012

Went to the DMV early. Computers down. fml. Went to another DMV... it wasn't too bad.

Delayed my workout over an hour. I was fighting WIL feelings throughout the workout.

Weight: 203

Squat:
1x5x45
1x3x135
1x3x185
1x2x225
3x5x255 (pr)
10x rack/unrack 285

Whew. That was a grind. I may have to get weightlifting shoes. My Pumas are not feeling as stable as I would like at this weight. Pulled my hammy slightly during the second set. Took an extra few minute break and grinded the last set. The racking / unracking a heavier weight seems to be beneficial. I think I'll keep doing it at least once a week (maybe every time). I got used to the weight, and I think psychologically it's very positive to know you can unrack a pr without a problem.

OHP:
1x5x45
1x3x65
10x2x95
1x3x125
1x7x95

125 felt very hevy after ten work sets. Wanted five before the set, but three was it. Didn't even try for four. Not too bad considering I had been neglecting ohp and just went heavy on squats.

Elliptical- 15 minutes / 176 cals / 1.29 miles

Lax ball and foam rolling at least once a day. I have found that lax balling the bottom of my feet feels really good! Especially the heels.

Not a bad day considering the delay and fighting the WIL.

June 14th, 2012

Felt good going into the workout. Warmed up and then went to the power cage area to do some DLs.

****! I forgot my chalk!

DL:
1x5x45
1x3x135
1x2x225
0x265
0x265
0x265
1x2x235
1x5x235
1x5x260
1x7x225

I used the hook grip until the last three sets. Then I got a clue and used a mixed grip. Hook grip - chalk = fail for me. I should have tried the mixed grip on one of the 265s, but I wasn't thinking about it and was frustrated.

Bench:
1x5x45
1x2x135
10x2x165
1x13x150
1x9x150

Felt good.

Squat:
1x5x45
1x3x135
10x3x205
1x13x205
1x13x185
1x9x185
1x25x135

Felt good. Something happened near the end of my squat sets. A mother and daughter duo (at the thigh abdutor / adductor machines obv) were mirrin me hard during my last set of 185. I had some energy and figured I'd bro out another set. During my first few reps, the daughter stood up with her back to me, spread her feet past shoulder width and bent over for a nice glute / hammy stretch. She stayed in that position for the remainder of my set.

I didn't stare, but I have good peripheral vision. I just pumped out reps concentrating on my hip drive. I also let out some brogasmic grunts for the last few reps of the set.

Elliptical 15 minutes / 169 cals / 1.25 miles
I've also been doing sets of 15 pushups throughout the day for a few days. My chesticles feel swole.


Brag: lots of volume today
Beat: failed 3 DL sets
Variance: brogasms

June 16th, 2012

Went in feeling good.

Squats:
1x5x45
1x3x135
1x2x225
3x5x265 (pr)
1x7x225

5 x unrack x 295

Only felt really smooth on my last set when I consciously thought of the BIG ****ING BREATH cue. That one is the most important one for me at this point. The rest seems to take care of itself when I take huge breaths.

Bench:
1x5x45
1x3x135
1x2x155
3x5x175
1x8x155
1x9x135

I have been doing push ups every day for about a week. I think it's helping my bench... also benching twice a week at least and incline dumbbell bench once a week.

Probably going to get the weightlifting shoes in a couple weeks. No shoe issues this time.


No cardio today!


Had to cut it so I can see my friend's new kitten.
Hardcore, brah.

get em tiger