4/23/2011
Ropes course

4/25/2011
Squats - WU+, 2x5x295,1x4x295
Bench- WU+, 3x5x170
Deadlift- WU+, 1x4x285
Dips- 10,8


A group of friends own/operate an adventure park type place with a 1/2 mile dune buggy track and it also has various other attractions including a ropes course, zip lines, the ball in water thing, and some kids stuff that I've never paid attention to. Anyways, I went there on Saturday and got to run the ropes course for the first time. It was challenging in spots and overall a good upper body workout on a recovery day :\ It kinda looks like this:


...except it's on the beach. After completing the ropes course, I completed a couple sets of chins, pullups, and dips, but I didn't count how many I completed. I will be going back and doing this basically every Saturday morning.

Yesterday's workout went fairly well. I'm going to redo 295 on Wednesday and then add in an extra set of WIM x 315. My bench grip and form felt great and I think I could have completed 3x5x175. In other news, I hate deadlifts. Seriously, them ****s is annoying and they rape me hard. I'm also starting 3 sets of dips on Wednesday and hope to get 3x10 within two weeks and then I will start to add some weight. Deads wrecked me and I didn't feel like doing my ab circuit again. I'm geting ffffff lazy about that and those accessory exercises are something I direly need right now. WIMWIMWIM

I was doing some cleaning of my apartment and I found my gym contract over the weekend. I found out the day I signed up for the gym was 2/13, so my training on Friday marked my third month of training completed. I know I missed a couple sessions due to various reasons, but I'm happy with my adherence to the general structure of SS.

As of Friday, I weighed in at 196.4 lbs and roughly 21% bf based on a caliper test. Here is a chart comparing the weights of my lifts from the beginning:

Lift - Starting 5RM - Recent 5RM - Increase
Squat - 135 - 305 - +170
OHP - 95 - 125 - +30
Pendlay Rows - 115 - 160 - +35
Bench Press - 125 - 185 - +60
Deadlift - 135 - 300 - +165

I guess that is decent progress on some lifts, but I think I should be stronger at this point and am messing up my training with some of the activities I partake in regularly. I should read more of other people's logs to see where they are at after three months.

Moving Forward:

I wish I would not have signed a contract for a full year at Gold's Gym. I recently found a cross-fit gym that has bumper plates and personal trainers that are far more qualified than the jokesters I see training people every day. I wouldn't do all of their cross-fit shenanigans, but I would have a proper place to train and get stronger! Cost would be an issue as I am on a budget and I might not be willing to pay at GG and the cross-fit gym. I guess I'll need to discuss what options the cross-fit gym has wrt memberships and how cheap I can get by there. Whatever happens, I'll be happy to continue lifting every MWF.

What's the cancellation fee in the Gold's contract?

Also with your current routine bumper plates really wouldn't help that much so meh, not a big concern.

I didn't see a cancellation fee on the contract, but I'll check it again when I get home.

I want to learn more barbell lifts with proper instruction. I also don't like the Gold's, it's too small and cramped during the times I can train.

Hmm.. Well it says I can cancel within 3 days of executing the contract, but I can only cancel if I send it in writing. I can cancel the contract if the location goes out of business or they move >5 miles away. I can also cancel if I die or "become physically unable to avil yourself of a substantial portion of the services" of the gym. I will use the physically unable clause to get out of this contract whenever I need to since I can easily get any cardiologist to agree that I shouldn't be lifting weights.

It also says all rescinded contracts have a $25 cancellation fee and get this, "Paid in full contract cancellations are subject to a $100 cancellation fee." I'm guessing this is for people trying to get a refund of unused services? Otherwise why would anyone want to rescind a paid in full contract?

Anyways, to my lifts...

5/16/2011

Squats: WU+, 3x5x310

Very excited to do work sets with 3 plates

Deadlift: WU+, 1x3x300, 1x1x300

I ****ing suck at DL and the weight is too much to lift every session.

Bench: WU+, 3x5x190

Last set was tough, but I still completed it. I've watched the first three episodes of "So you think you can bench?" and I'm getting a ton of tips. Hopefully I can continue progressing.

Dips: 1x10xBW, 2x7xBW

I rested maybe 30sec between each of these sets as I was ready to leave. Longer rest and I think I get 3x10xBW.

I have been looking at new phones so I can video my lifts and post them. This should help me immensely throughout the next couple months.

5/18/2011:

Squats: WU+, 3x4x315

Two things, one I wasn't able to spend a couple minutes on the bike like usual, so I don't think my muscles were properly warmed up when I did my first set. Second, the gym was warmer than usual. Not sure why, but it really killed me. Repeat 3x5x315 next workout.

OHP: WU+, 2x5x130, 1x3x130

I was exhausted and barely got that third rep up on my last set. Repeat 3x5x130 next time.

Pullups: 2x10x(-85), 1x7x(-85)

Chins: 1x8x(-85), 1x9x(-85), 1x6x(-70)

My goal was to hit 50, regardless of how I got there. When it came to the chins, my arms were already exhausted and I wasn't able to get in 10 reps like I wanted.

Usually I do Pendlay rows on this day, but I think I'm done with those and have decided to do chins/pullups instead (seems like this should be ok, squat/press/pull structure (??)). I'm unsure on how to complete linear periodization with chins/pulls. I did 50 this time and I'd like to do 55 next workout and 60 the one after that. Once I get to 60, I will do 30 pullups and 30 chins. I will move down in assistance when I achieve 3x10xZ. Hopefully, once I get to 3x10xBW I'll have a plan on where to go from there.

Needsize Situps: 2x8x10, 1x3x10

Took maybe 30 seconds rest between the last two sets and it is pretty obvious.

Hyperextensions: 2x10x10


Long story short, my ex-roommate got really drunk one night and stole a friend's car (this friend is also his boss) and committed residential burglary. He apparently took an iPad, laptop, some other valuable electronics, and a bunch of random groceries. I kicked him out of the apartment within 12 hours of finding out what he did. When he left, he took all the electronic stuff and left all the groceries. The groceries were things like 2 gallons of milk (whole and not skim WTF ), 3lbs of bacon, 2 big bags of chicken nuggets, 30 eggs, 5lb frozen chicken breasts, and some other random stuff. At first I had a moral dilemma to eating these groceries, but recently I was hungry and lazy, so I started eating some of the chicken nuggets.. effectively destroying the evidence. Not sure how I should feel about this, but I know I'm eating above maintenance until all this **** is gone. Hopefully I don't fatten up too much.

5/20/2011:

Squats: WU+, 1x5x315, 1x3x315, 1x4x315

Lost focus during the 2nd set and basically good morning the 3rd rep. ****ed up my momentum and my back going into the last set. 3x5x315 next time!

Bench: WU+, 3x5x195

Extremely difficult, but I completed it somehow.. Think I was a little upset about squats and WIMd it up there. 3x5x200

Deadlifts: N/A forgot chalk, said forget it 1x5x300

Dips (all BW): 1x10, 1x8, 2x7, 1x5, 1xF (37 total)

Was going to try and hit 50 dips, but I had nothing left in the tank. 40 next time

5/23/2011:

Bro was doing curls in the squat rack and other dudes were doing squats in the power cage, so I did OHP first.

OHP: WU+, 3x5x130

Tough last set, but I finished it.

Squats: WU+, 3x5x315

I thought this was going to be extremely tough, but I was prepared mentally and sort of crushed it.

Pullups: 1x10x(-70), 1x7x(-70), 1x5x(-70), 1x4x(-70)

26

Chinups: 1x6x(-70), 1x9x(-85), 1x7x(-85), 1x5x(-85), 1x3x(-85)

30

56 total chins/pulls

Hyperextensions: 3x10x10

3x10x15 next time

Needsize situps: 2x8x15



Thinking about cutting, I probably shouldn't.

Decided to get a new Samsung Droid Charge, aka new phone, which has good quality video capture. Can't wait to post some vids tomorow.

Came ITT expecting naked pictures.

Left disappointed.

You still came.

Got trolled hard by my phone today. I was stuck in an informational workshop for work today, so of course I was on my phone most of the day surfing 2p2. Had to stop at home to change for the gym and when I went to take a video of me doing squats, my phone said it didn't have enough power to take a picture.

5/25/2011:

Squats: WU+, 3x4x320

Sigh. Ok, **** is starting to get difficult every weight increase. I know I can complete this lift, I just didn't have it in me today. 3x5x320

Bench: WU+, 2x5x200, 1x4x200

More meh.

DL: WU+, 1x5x305

Pretty difficult, had to switch to mixed grip on last set.

Dips (BW): 10, 8, 7, 5, 5, 5

Got my 40 in :fistpump:

Not sure what to do with these data points, any ideas? At least I have them now and if I want to use them later I know where to find them.

Right Calf: 16.75"
Right Thigh: 25.5
Left Calf: 16.5
Left Thigh: 25
Waist: 37.5
Chest: 43.5
Right Wrist: 7.5
Right Forearm: 12.5
Right Bicep: 15
Left Wrist: 7.5
Left Forearm: 12.5
Left Bicep: 15
Neck: 17.25
Head: 23.5

I think your head should remain pretty constant

So these bigger head supplements I got won't work?

I was previously considering switching to a GSLP or 5/3/1 type workout, but I really don't think I'm even close to finishing my linear gains on several exercises. So I'm going to continue trying to eat at maintenance/slight surplus and keep on working on this SS until I just feel I can't go anymore.

I did however make a slight programming adjustment. Instead of lifting MWF, I decided to switch it up to SuTH. Every Friday at work we have something called "Beer Friday." We tap a keg and once people are done with their work for the week, they go out and have a couple beers if they want. This activity is a major drain of my motivation, so I have decided to stop lifting then. I also need to hit up the beach more often and Friday's seem like a good day for that.

You could get tailored clothes.

There are also sites that estimate BF based on some of these measurements.

According to this %Fat = 86.010*LOG(abdomen - neck) - 70.041*LOG(height) + 36.76, 19.89% bf @ 201.8lbs bw. so 161.67lbs lbm. That seems close to what I got from a caliper test.

5/29/2011:

Squat: WU+, 1x5x315, 1x4x315

Huge sleep and caloric deficiency.

OHP: WU+, 2x5x135, 1x4x135

One plate, boom! Think I just had gas left over from not finishing squats.

Pulls/Chins: Did 60 throughout the day, but didn't do them in successive sets.


5/31/2011:

Squat: WU+, 3x5x320

Set #1, Set #2

These felt good, but the videos I can see some issues. At least I know now.

Bench: WU+, 3x5x200

Set #1

This was sort of tough and I asked for a spot on the last set but I pressed it up.

Please let me know about the videos. It is my first time uploading. Also, if you know of a good way to crop them. They uploaded sideways and I had to rotate them which messed them up. All help is much appreciated.

Various workouts I didn't log.

Lifted Monday, skipped Wednesday because I had to work late. Decided to lift again today.

6/9/2011:

Body weight: 201.8

Squat: WU+, 3x5x315

First set was kinda tough, but my recovery was super quick. Next two sets seemed easy actually.

OHP: WU+, 1x5x145, 1x2x145, 2x5x135

Form was breaking down on my first work set but I WIMd the last rep. Second set was LOL and failed on third rep. Took off the 5lbs on each side and did two sets of five as weak ass punishment. I power cleaned all these sets up and also took short rests, so I just don't think I had enough gas to finish these up.

Pullups: 1x10x(-70), 1x8x(-70)|| 2x3xBW, 2x2xBW

Chins: 1x8x(-70), 1x7x(-70), 1x4x(-70)|| 2x3xBW, 1x4xBW

Interesting, idk?

Hyperextension: 2x10x15

Went to buy some more protein today and a friend got me thinking about a preworkout supplement. I caved and got Jack3d. I put half a dose in my pre and the squats felt really good, but I have completed that weight before. I'll try one full serving next time. Nothing else to report for now.

Broken hand put me out the game for a bit. I went in a couple times and just squatted and did some core work. I finally went in with the intention of doing some upper-body barbell exercises.. well that didn't work lol. Too much pain in my hand while trying to do both OHP and bench. Sigh. At least I got in the gym and am remembering to log it though!

7/1/2011:

Squats: WU+, 1x3x315, 3x5x295

Felt real good actually, I expected some strength loss and the 315 set was just kind of a test.

OHP: 45xf

Where the bar touches my hand is exactly where it hurts. Even just the bar hurt.

Bench: 1x7x45, 1x5x95, 1x2x115, 1x5x55 (left), 1x5x65 (left), 2x5x70 (left)

I was able to get through some of the pain on bench, but once I put 115 on there it was really too much.

Dips: 10,7,4x2

I was supersetting pullups here and wasn't able to get nearly as many as I wanted.

GTG pullups: all through the day 15x2

I thought these would hurt more, but if I just grip with my fingertips it's not so bad. This also increases my fingertip grip strength

Hyperextensions: 3x10xBW+10

zzz moar weight

Planks: 3x25xBW+25

Needsize situps: 1x6x20, 2x6x10

--------------

Lots of work ahead of me.

7/8/2011:

Foam roll + lacrosse ball

Some dynamic stretching

Squats: WU+, 2x5x300 1x3x300

Repeat, I think I lost focus on the last set, but I'm going to repeat anyways due to recent caloric deficit.

OHP- WU up to 30 with both hands, kept a 30 in my right hand due to pain threshold, but increased with left arm. 1x5x55, 1x5x60, 2x5x65, 1x4x65

And I got the ffff out of the gym. I had a going away party for a colleague to attend. By the time I got there they were already starting to grill up burgers, dogs, and some fresh red snapper, also the keg of the home brew was already on tap I believe it was originally called Moose Drool, but due to the heat and humidity it got renamed Sweaty Moose. The guy leaving also made some space cakes, which was a complete surprise to me since basically everyone at the party was from work.

7/11/2011:

Body Weight: 195.2 lbs

5 minutes on bike + typical dynamic stretching

Squat: WU+, 3x5x300

Much better imo. Almost ****ed up the second set because some old bro had to grab a 10lb off my rack as I was in the middle of my set and he was extremely close to walking straight into the bar.

DB Bench: WU+, L- 3x5x75, R- 3x5x35

Most weight I could put in my right hand without it hurting Last rep on left hand was a real grinder. Repeat 75 next time.

Lying Tricep Extension (Rippebro style): 3x10x45

I think the ez curl bar is 25 lbs. These were tough and the first time I completed them. Going to add this accessory to my bench day and repeat this weight next time, then add more weight.

Dips: 1x10

Tris were yolked after bench and tricep extension.

NS Situps: 2x8x20

Ghetto GHR: 1xf

Attempted this on a seated lat pulldown station but wasn't able to complete a rep due to the small size of seat. On the first attempt I went down and felt a spasm in my upper calf, so I stopped.

Planning on starting conditioning very soon, maybe even tonight actually. I plan on getting a Prowler or sled in the near future, but for now I'm just going to work on completing an unweighted conditioning workout.

7/13/2011:

Foam roll + lacrosse ball

Squats: WU+, 3x315, 3x295, 3x3x305

Just didn't feel like I had sets of 5 in me today, so I did the same amount of reps with varying weight. The first set was tough as hell. I have been on a caloric deficit lately and I've been thinking I should prob just do some triples, doubles, and some singles. I've thought about changing up programming, but my overall strength is significantly weakened by nearly a month of not being able to train at maximum capacity. I hate you alcohol and mechanical bull.

OHP: WU+, L- 5x55, 5x60, 2x5x65, R- 4x5x35

I warmed up with a barbell until I was unable to press due to pain, then switched to the dumbells. My triceps were still a little yolked from Monday and I wasn't able to eek out a 3rd set of 65 today. Meh.


gGHR: 1x10

ghetto glute ham raises using the bottom part of a cable rack to hold my feet down. WHOA! I could barely walk after these. Luckily the chins bar is part of the same machine. lol

Chins: 3x3

Short rest, dead hang, all the way to the top! Checked out some chin/pullup advice and I found a program that does them SS style i.e. 3x5, linear periodization. Right now I'm starting at 3x3 because that's all I can do on short rest in the gym. I'll start doing each set to failure with a max of 5.

7/15/2011:

Skipped training to attend a fish fry after work and didn't have time to get to the gym.

7/18/2077:

Foam roll + dynamic stretching

Squat: WU+, 5x3x315

Still doing triples, but I just stuck with 315 and they all felt decent. 3x5 is optimal for strength gains, but I'm squatting the same total and I don't feel like death after every set.

DB OHP: WU+, L- 3x5x60, R- 3x5x35

Couldn't remember what I used last time, so did this. I noticed my form was breaking down bad due to the weight difference on each arm and my spine was bent.

BB Pendlay Row: 1x5x95, 1x5x115, 1x5x135, 1x5x145, 1x5x155, 2x5x165 (PR)

Haven't done rows for a long time so it was pretty cool to PR. I just kept warming up till form started to break and then just did one more set since I had completed several sets of heavier 5s.

Foods:

2 scoop protein shake
2 espresso
32oz water
4pc chicken strip Chick Fil A
32oz water
2 scoop protein shake
Train
20oz water
1 scoop protein shake + creatine
2 Corn dogs
20oz water
1 turkey sammich with pepperjack cheese, 2 dill stacker pickles, and mustard
16 oz kool-aid

7/19/2011:

2 scoop protein shake
1 cappuccino
16oz water
Joey burrito bowl from Moe's, rice, black beans, chicken, sour cream, cheese, diced jalapenos, tomatoes, and cilantro. 2 scoops of salsa
32oz water
1 cappuccino
8oz ribeye, grilled
1 cup of steamed broccoli
4 Ayinger Celebrator Doppelbocks
2 Flensburger Pilseners



7/20/2011

Foam roll

Squat: WU+, 4x3x315, 1x2x325

I was going to keep going up in 10lb increments just for fun, but someone else wanted to squat so I decided to go do something else.

Barbell Bench: 1x5x45, 1x5x65, 1x4x95

Wish I could find a grip that would allow me to do more weight without pain... or better yet, not have pain.

Dumbell Bench: L- 1x5x55, 1x5x65, 2x5x75, 1x3x75; R- 4x5x35, 1x3x35

Hmm, got 3x5x75 last time but it was tough and this time I didn't get 3x5, so repeat again

Lying Tricep Extension: 3x6x45

Had bad DOMS last time from doing those, so I cut down on some reps. I rewatched the Rippebro vid on these so I focused on proper form. Should be able to go up in weight next time.

gGHR: 1x10

Found a better spot to do these, still very difficult and I prob do 1/2 the ROM before I fall and push myself back up.

Food:

2 scoop protein shake (skim milk)
1 cappuccino
16oz water
Pork BBQ, french fries, green beans, hot bbq sauce from a local BBQ place.
32oz water
1 cappuccino
2 scoop protein shake
Train
32oz Powerade Zero
1 scoop protein shake with creatine
8oz ribeye
2 reg sized mashed potatoes, some butter
4 Flensburger Pilseners

You never post your delicious looking steaks and chicken you make itt. You should. Yay food porn.