9.5km: 45:30

huge blisters. didn't feel like running right at the start or at any point during the run, but prevailed. hoping to do 13km on sunday. hopefully blisters don't bother me.

10 years ago ran a 10km race in 42 minutes without having run at all in 6 months. It would be nice to get back to that level of fitness.

Well it's been a year and a bit.

Worked out a few times in the last week, and went for a run today.

5km (i think): 27 mins

3x10 135lb bench is hard. So out of shape right now.

Looking forward to progression.

Well I have twice as many posts as when I started this log, and haven't posted in a year and half.

I've been to the gym a decent amount since then, but not really steadily. Have also been playing hockey twice a week, and squash about 1.5x a week.

I'd like to maintain a steady workout regimen. Not really a new year's resolution, but going to Cuba in a month, so gotta work on the bod. The gym also has a tanning salon, so can work on the base tan.

Today:

5 min warm-up on treadmill
21, 18, 15, 12, 12 - clean and press - just bar (used to do with 45s lol - but 21, 15, 9)
2 x 10 x 95lb bench - took it slow. constant shoulder issues.
3 x 10 x 1/2 body weight chin-ups (have always sucked at chin-ups)
15 minute ab workout - nothing specific, just kept doing a variety of exercises to exhaustion.

8 minute tan - working my way up.

GOALS: Work-out for 1 hour, 3 or 4 times a week. Will depend on school workload and amount of squash I play. But at least 3 times a week.

No specific weight goals. Just want to feel fit and healthy. Also trying to eat better now too.

I'm currently 6'4" 220ish. Would like to be stronger, but lose much of the beer belly and be down to around 210 by the end of semester.

Been working out a fair bit lately and eating healthier. Been meaning to post a log, but too lazy to do that.

Weighed myself today. 208 lb. Been fluctuating around 210 the last couple weeks. Still want to lose some belly, but get stronger, so 210 weight is probably about right.

Played hockey last night.

This morning did back/bi's/abs

Lever Row

3 x 10 x 60 lbs

DB curls

3 x 10 x 25 lbs (doing 30s next time, maybe for 8)

Weight-assisted Pullups

3 x 10 with 100 lb weight - always sucked at pullups. Want to be able to do this weight free.

Low Row machine

3 x 10 x 42.5 kg

DB Hammer curls on exercise ball

3 x 10 x 25 lbs

Feel like I did another exercise but can't remember now.

10 minutes of random ab stuff - need to get a decent ab routine.

Just had a 45 minute squash game.

Debating going for a 10k treadmill run tonight. May not do it though. Have squash and hockey tomorrow, and also watch to work out chest/tri's

just read through all the initial posts. going to SS it next workout.

Played squash and hockey yesterday. Considered working out but didn't.

Played squash this afternoon as well, then did my first day of SS.

I had a good gauge of what I could do for squats and bench, so used the warmup calculator spreadsheet to warmup appropriately. Had no idea for press, so just slowly increased weight until I felt like I was nearing max out. The warmup I'm sure tired me. Anyways...

Squat

Warmed up based on 3 x 5 x 155. Did one set of 155, then 2 x 5 of 165. Think I can do 175 next time.

Bench

3 x 5 x 155 - this felt just about right. would probably want a spotter to do 160/165.

Press

1 x 4 x 95 - too much, especially after warmup.
2 x 5 x 85 - dead at end

95 may be a good weight next time, just need to warmup more appropriately.

Chinups

Always sucked at these. Used the weight assistance machine.

1 x 5 x 80lb assistance - too easy
1 x 5 x 60lb assistance - felt good
1 x 8 x 60lb - decided to go till failure for my final set of the day.

Overall I liked the workout. Took longer than expected. Was trying to do 2 min breaks between the main sets. Was quicker when warming up. Definitely didn't feel as tired or sweaty at the end, like I did after previous workouts of 8-10 reps, and less break time.

May go again tomorrow. Might just go for a run though and let the body rest.

Played 45 mins of squash yesterday, then did the same workout again.

5 min bike

Squat
2x5x45
1x5x65
1x3x95
1x2x130
3x5x165

need to vid for form. i think it's ok, but maybe not great.

Bench
2x5x45
1x5x80
1x3x115
1x2x140
3x5x160

Shoulder Press
3x5x45
1x3x60
1x2x75
3x5x90

Assisted Chinups
5 x 50lb assistance
5 x 40lb assistance
6 x 40lb assistance

hungover today. off to hockey soon. going to do d2 of ss tomorrow after I play squash.

played 1.5 hours of squash this morning.

d2 of ss today....skipped deadlifts cause i haven't watched the form vid and didn't want to eff it up.

warmup - 5 min bike

squat - there's only 2 free weight squat racks at the gym. really frustrating. they were both in use, and the guys were going to be a while, so i used the stabilized rack. hated it, but didn't have many options.

45 x 2 x 5
65 x 1 x 5
95 x 1 x 3
145 x 1 x 2
185 x 3 x 5 - was really struggling at end. form was probably off.

Press

45 x 3 x 5
60 x 1 x 3
75 x 1 x 2
95 x 3 x 5 - 5 more lb than last time. prob due to doing it before bench. putting vid up in form thread.

Bench

45 x 2 x 5
85 x 1 x 5
115 x 1 x 3
145 x 1 x 2
160 x 3 x 5 - needed spot for final rep...either tired from doing press first, or adding 5 lb's to each of my warmup sets.

Felt good overall. Need to watch vids more to make sure my form is correct. Hope to go again tomorrow, but may be hungover.

5 min bike.
regular warmup for each exercise +/- 5 lbs.

squat
3 x 5 x 165
2 x 5 x 175

bench
3 x 5 x 165 - felt really good. 170 should be easy next time.

press
2 x 5 x 95
1 x 5 x 100

chinups

5 x 40lb assistance
2 x 5 x 30lb assistance

got after it this weekend.

squat - 165 x 3 x 5 - coulda done more but wanted to focus on form.

press - 100 x 3 x 5 - felt good. prob 105 next time.

bench - 165 x 2 x 5; 170 x 1 x 5 - happy to push it up a level.

pullups 60 lb. assistance x 1 x 5; 50 lb ass. x 2 x 5. - struggled at end.

played hour of hockey last night. played an hour of squash this morning. lost 3-2 in a nailbiter.

squat
175x2x5; 165x1x5

bench
170x2x5
170x1x3 + 155x1x3 - didn't have a spotter, don't think i could've done the 4th rep of 170 in the 3rd set. happy to be upping the weight overall though.

press
105x1x4; 95x2x5 - was dying on this. i think it's because of doing bench first.

deadlift

working on form since first time doing it for my routine. kinda played around with the weights a bit.
ended with: 185x1x5

played squash today. didn't have much time but wanted to get a workout in.

only had time for bench and shoulder press. right shoulder kinda in the upper bicep area hurts, but wasn't too bad and didn't seem to effect ability to lift.

bench
2x5x175 - wooo.
1x3x175; 1x3x155

press
1x4x105
2x5x95

press really confuses me. the other day i felt really good doing 105, and now i struggle at it and even have a hard time when i switch back to 95. think it's probably because i did bench first.

yesterday. trying to remember exactly what i did. have it written down but it's still confusing.

squat
3x5x175 - this felt really good. was getting good technique too. time to up it!

press
1x5x105
2x5x100 - may have been able to struggle through 105 for 2 more sets, but dropped to 100 to ensure technique. felt good.

bench
175x1x5
165x2x5 - doing shoulder press first makes me tired obviously. 165 felt really good though.

chinups
5x30lb assistance
2x5x40lb

Right shoulder is definitely being a bitch. I think from my google searching it's a rotator cuff injury. I need to get it looked it. I feel it most at the bottom of bench press. I don't think it effects what I'm able to lift, but it is definitely painful and I don't want to make it worse. I also don't want to stop working out. Going to the doctor tomorrow and going to try to find some rotator cuff workouts.

squat
3x5x185 - felt good. hope i wasn't leaning too far forward.

bench
started warmup with just the bar. shoulder hurt way tooo much. didn't want to push it. just decided not to do it. doc appt is tomorrow morning now.

press

3x5x105 - felt good. tired at end, but able to do all 3 sets.

deadlift

still playing around trying to find the right way.
did 1x5x185, felt good and then did 1x5x205. considered doing another set of 225, but decided not to push it.

-----

i want to look into some ab workouts because i want to do some more focusing on those as well.

went back to the gym this morning after not going for a week due to my shoulder. going to see a specialist about it tomorrow.

squat
2x5x175 - was super easy. then realized i added wrong. haha put on 10 more lbs and did 1x5x185 fairly easily too.

bench

did about 30 reps of the bar and varying speeds. shoulder hurt. put on 85 lbs. did about 5 reps and stopped.

shoulder press
1x5x105
2x5x100

chinups
40lb assistance. 3x5

squat
2x5x195; 1x5x185 - dropped for the last set because didn't want to sacrifice form.

press
3x5x105 - felt pretty good. maybe need to do it one more time then can up weight.

deadlift
1x5x205 - should be doing more. still figuring this one out.

bench

did a lot of bar reps, and some with 25s on, and a few with 45s on. shoulder still crap. seeing physician in an hour.

Diagnosis seems to be pinched nerve in the rotator cuff. Have 4 sessions of physio that are covered by the school, but won't start until the 23rd. Guess I'll just have to take it light on the bench and do some other forms of chest exercise in the mean time.

squat
3x5x200 - woop! near term goal is 210, my bodyweight. should be doable within the week.

press
3x5x105 - felt pretty good. maybe up it next time.

bench
lol not a chance. hurt doing just bar. gave up.

pullups
1x5x50 lb assistance
1x3 - arm/shoulder really hurt. stopped.

then did 1x5x50lb asst chinups. was really easy and felt good.

abs
did about 5 minutes of ab stuff. need a good ab routine to actually follow.

good job being more constant.

good timing. really hard being constant right now. exam mode is killing me. i'll be back at 'er on thursday

This thread is the pure nuts.

back at it. hell week of paper/exam done. wanted to go yesterday but basically passed out after exam.

squat
3x5x205 - felt ok, but may not have been going low enough.

press
3x5x105 - pretty good, but don't feel ready to up it.

bench
2x5x165; 1x5x160 - shoulder feels better than last week, but still not good. going to physio on tuesday for it.

assisted chinups
1x5x40lb; 2x5x30lb

abs
mountain climber
side plank - left/right
plank

30s for each exercise with 30s rest in between. did routine twice.

warmup
1000m row. took just under 3:30. wasn't sure what i was doing then after about 2:45 made a goal to finish the 1000m in under 3:30 and really had to start giving it hard. just made. rowing is definitely a good warmup, but made me tired for sure.

squats
2x5x205; felt tired and not best form. took of 10s and did 1x5x185. felt really good.

press
3x5x105 - used a bit of a narrower grip today. felt better and more effective.

deadlift
1x5x205 - felt pretty good, just want to make sure my form is ok. need to get a vid next time i do it.

I think you are exhausting yourself unnecessarily as part of your "warmup". I row about 900m in about 4min as my warmup, fwiw. I'd definitely look at that if you struggle to make your 3x5s in squats. Vids would be good for form/depth concerns.

Oh I fully agree. Since I started this routine, my warmup every other time has been a casual 5 min bike ride. I just felt like hitting the erg yesterday, and then just made an unreasonable goal during it to see if I could do it.

If my roommate comes to the gym with me today I'll get some vids