MEMBER LOGIN

Page 1 of 16 12311 ... LastLast
Results 1 to 25 of 384
  1. #1
    M&S Elite Member Dogfish's Avatar
    • Join Date
      Dec 2011
    • Posts
      1,045
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      SW PA
    • Training Log
    • Reputation
      7,922,782
    • Rep Power
      79,241

    Default Dogfish 2012 log

    Greetings all...

    New log for the new year... I know it's not here yet, wiseass.

    Long term goals are to lose fat and get stronger. I will add specific goals when I get a better handle on what is possible. I would like to see abs again but don't know if it is practical. If given a choice between dying with visible abs or dying with as much muscle as possible I would go for the muscle.

    I started 5X5's earlier this year and lost my on-line logs. I also got a little lost as to what weight I was pushing and lost workouts here and there due to traveling.

    I decided to concentrate on form, see what I could lift without compromising and start again from there. I got to the gym Christmas afternoon. There were only a few devotees there.

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

    25 December 2011 Sunday

    Warm-up
    .6mi @ 8 incline @ 3.5mph treadmill
    I then slowed it down to a stop and pushed against the machine... like if you were pushing a stalled car for maybe another .05mi.

    Squat
    95X5, 135X5, 185X5, 205X5, 205X2*, 185X5, 185X5, 185X5
    * Form was going so I dropped weight. 205 may be my 1X5 max right now... or so it seems now looking back at this workout. I was sure I had already hit 225 for a set 5X5's... but I am being more critical of my form and they probably lacked depth.

    Bench Press
    95X5, 115X5, 135X5, 135X5, 135X5, 135X5, 135X5
    Light... but my bench sucks, and I'm not compromising form to push weight.

    Bent Row
    115X5, 135X5, 135X5, 135X5, 135X5, 135X5
    Performed with the weight hitting the floor each rep

    That satisfied the beginner 5X5 w/o... then I added:

    Dogfish Press
    35X5, 35X3, 30X7, 30X5, 25X10
    DF Press is a standing dumbbell compound press... 2 DB's... alternating arms.
    1) Hammer Curl weight to shoulder (1st half of hammer curl)
    2) Press to vertical (1st half of standing DB press)
    3) Lower weight behind the head
    4) Tricep Press back to vertical
    5) Lower weight to shoulder (2nd half of the standing DB press)
    6) Lower weight to side (2nd half of Hammer Curl)
    Repeat with the other arm... that is one rep
    Repeat reps for sets.

    Front raise
    30X5, 30X10, 30X5, 30X10, 30X10
    Barbell straight armed from shoulder height to overhead press position

    BB Shrugs
    3X110X5

    DB Shrugs
    2X50X20

    DB Lateral raise
    20X5, 20X5, 15X20, 20X8

    The 5X5 lifts were done in order... all sets of the DL before the BP etc. The extra lifts were done as a set of DF Presses then a set of Front Raises, etc.

    All in all I thought it was a great workout. I enjoyed adding to the basic 5X5 routine although I know it is cheating. If it is not affecting my 5X5 work and makes my workout more enjoyable then I may do it more often.... chalk it up to a motivation help.

    Overall... a good workout. I was happy and looking forward to the next.
    Last edited by Dogfish; 01-12-2012 at 09:43 AM. Reason: solar flares
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  2. #2
    M&S Elite Member Dogfish's Avatar
    • Join Date
      Dec 2011
    • Posts
      1,045
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      SW PA
    • Training Log
    • Reputation
      7,922,782
    • Rep Power
      79,241

    Default

    Something I did for fitness last winter... once or twice a week. I had to drag everything up the mountain... including gas for the generator. The album pics are in reverse order though... anyone know how to re-order them without re-doing the album? Shopping Trip

    27 December 2011 Tuesday

    Warm-up
    .7mi on treadmill at 9 incline... then pushed it at stop for awhile

    Squat
    Bar, 95X5, 115X5, 135X5, 165X5X5
    Working on form and control... did a lot of body weight squats for stretching, then bare bar. Full depth, ATG. I did all squats ATG... I think I will keep doing that even if the weight is lower right now. It will solve the depth issue... I will always know that I am deep enough. The very last squat I stayed in the hole for awhile and then had to put extra effort into the ascent. I may keep that as part of my routine as well.

    Overhead Press
    Bar, 95X5, 115X5, 115X5, 115X5,* 95X5, 95X5
    Maintaining good form... no legs, no swinging, etc.
    *I started getting a tingle in my right hand after this set... the heal of the hand was red and started to swell. I massaged it for awhile and dropped weight to finish the sets. Must have been a grip issue and it is fine today.

    Deadlift
    135X5, 185X5, 205X5
    Not sure what weight I should be on... but these were not that challenging still. Thought it was a good place to stop for this workout though. 5X5 plan only calls for 1 set of 5 DL's... I'll do 225 next time out.

    This is my favorite workout of the 5X5 plan. MP and DL are my faves. I suck at Bench and don't care for Bent Rows. I know... all the more reason to bench and row.

    Having done the 5X5 part of the workout, I did a few fun things:

    Dogfish Press
    25X5, 35X5

    Front raise
    30X5, 30X5

    DB Lateral raise
    20X5

    I wanted to do more but it was getting late. I had started late to begin with and put a lot of time into stretching before my squats. Overall, a good workout... don't know what the thing with my hand was... I'll have to keep an eye on it.
    I'm happy and looking forward to the next w/o.
    Last edited by Dogfish; 01-22-2012 at 11:37 AM. Reason: gremlins
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  3. #3
    Kettlebells' Angel !!!! 5kgLifter's Avatar
    • Join Date
      Aug 2008
    • Posts
      20,733
    • Years Exp
      10-20 Years
    • Goal
      Get Fit
    • Gender
      Female
    • Location
      Orkney Islands
    • Training Log
    • Reputation
      1,283,917,595
    • Rep Power
      12,839,290

    Default

    A Xmas Day session, awesome! Nice log!
    1-Finger Deadlift, 1RM: 80.3lbs/36.5kg

  4. #4
    M&S Elite Member Dogfish's Avatar
    • Join Date
      Dec 2011
    • Posts
      1,045
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      SW PA
    • Training Log
    • Reputation
      7,922,782
    • Rep Power
      79,241

    Default

    29 December 2011 Thursday

    Warm-up
    .8mi @ 10 incline @ 3.5mph treadmill
    then the usual stop and push for maybe another .05mi.

    Squat
    BodyX5, BarX5, 135X5, 155X5, 185X5, 185X5*, 175X5, 175X5, 175X5
    * Being more critical of my form and depth, I saw the trend was developing to not go ATG... the last few at 185 were slightly above ATG and climbing... well below parallel and certainly well below the 185 squats I did on Christmas. My decision is to maintain good form and go ATG even if I don't add weight that workout. Will try for perfect 185's next time.

    Bench Press
    BarX5, 95X5, 115X5, 140X5, 140X5, 140X5, 140X5, 140X5
    Progress... yay..! The bench still seems awkward to me. Could probably use a good w/o partner or trainer to improve my form.

    Bent Row
    135X5, 145X5, 145X5, 145X5, 145X5, 145X5
    Progress... yay..! Form was going toward the end... didn't hit my chest with a few and back was starting to round. I want to fix that before the weight gets heavy so I will redo the 145 next workout... should have only jumped to 140...

    Thus ended the beginner 5X5 w/o.

    Added for grins:

    Dogfish Press
    30X5, 35X5

    Front raise
    40X5, 40X5
    Barbell straight armed from shoulder height to overhead press position.
    Progress... yay! 10lb weight increase.

    I didn't do any shrugs or lateral raises... the after work crowd was packing the gym... and the dumbbell area was getting crowded... never saw that before. I wanted to do more but after a few sets with the crowded conditions I packed it in.

    Overall, a good workout... I'm up, happy and looking forward to the next.
    Last edited by Dogfish; 12-29-2011 at 05:52 PM. Reason: sun was in my eyes coach
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  5. #5
    M&S Elite Member Dogfish's Avatar
    • Join Date
      Dec 2011
    • Posts
      1,045
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      SW PA
    • Training Log
    • Reputation
      7,922,782
    • Rep Power
      79,241

    Default

    04 January 2012 Wednesday

    The gym was crowded... I guess due to the new year resolution folks. I don't like it crowded.

    Warm-up
    .5mi on treadmill at 10 incline... with a push. Had intended on going longer but saw an opening in the power cage and took it.

    Squat
    Bar, 95X5, 135X5, 175X3, 185X5X5
    Form and control was good. Depth was good. I felt more tired when finished though. I didn't take much time between sets. The gym was busy and I felt pressured.

    Overhead Press
    BarX5, 95X5, 115X5X5
    No problems this time at 115.

    Deadlift
    Zero... I terminated the workout w/o doing deadlifts. The gym was crowded and I didn't want to take all the extra time to get the bar out of the power cage and set up for deads.

    All in all... a half-assed workout. Looking forward to the next. If the gym continues to be this crowded I will have to find a better time to go.
    Last edited by Dogfish; 01-22-2012 at 11:38 AM. Reason: magnetic vortex
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  6. #6
    Moderator Scrutiny's Avatar
    • Join Date
      Oct 2008
    • Posts
      14,532
    • Years Exp
      3-4 Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      Australia
    • Reputation
      272,874,312
    • Rep Power
      2,728,827

    Default

    Strong work in here
    Consistency is the key

  7. #7
    M&S Elite Member Dogfish's Avatar
    • Join Date
      Dec 2011
    • Posts
      1,045
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      SW PA
    • Training Log
    • Reputation
      7,922,782
    • Rep Power
      79,241

    Default

    08 January 2012 Sunday

    I hope this workout and the next gets me back on track. I left NC on New Year's Eve day and drove to PA. New Years day I drove back to NC and then back to PA on Tuesday the 3rd. I managed to get to the gym in PA on the 4th and drove back to NC Friday the 6th. This amounted to almost a week off from the 29th of Dec to the 4th of January and then another 4 days off before this workout. That should be a good rest break for awhile... time to get serious again.

    Warm-up
    .5mi @ 12 incline @ 3.5mph treadmill
    then the usual push

    Squat
    BodyX5, BarX5, 135X5, 175X5, 190X5X5
    Progress... Yay..! Form was good... I was happy with this squat session.

    Deadlift
    Since I did not Deadlift last workout I decided to try to work them in to this one.
    135X5, 185X3, 225X5
    Progress... Yay..! 225 is a record for this 5X5 routine. I had gotten up to 295 the last time I was doing 5X5's in 2008-2009... then I got tendinitis and stopped.

    Bench Press
    BarX5, 95X5, 135X5, 145X3, 145X5, 145X5
    My bench still sucks...

    Bent Row
    Zero... I thought they would be too much after the deads. I'll try to work them in tomorrow. I realize now that I messed up the whole push/pull concept of the 5X5 program by changing things. I'll try to get things fixed by the next scheduled workout day.

    Added for grins:

    Dogfish Press
    30X8, 25X10

    Lateral Raise
    20X5, 15X8

    Front raise
    40X5, 30X10

    I didn't do any shrugs... thought they were covered with the deads.

    Overall, a good workout... I'm up, happy and looking forward to the next.
    Last edited by Dogfish; 01-22-2012 at 12:11 PM. Reason: radiation from Planet X
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  8. #8
    M&S Elite Member Dogfish's Avatar
    • Join Date
      Dec 2011
    • Posts
      1,045
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      SW PA
    • Training Log
    • Reputation
      7,922,782
    • Rep Power
      79,241

    Default

    10 January 2012 Tuesday

    The gym wasn't as crowded as last time. I went about 7:00 PM.

    Warm-up
    .5mi on treadmill at 11 incline... with a push.

    Squat
    BodyX5, BarX5, 135X5, 185X5, 195X5X5
    Form and depth were good. Probably could have taken a little more time with them, since I seemed a little burned when I pressed. Progress though... 200lbs next workout.

    Overhead Press
    BarX5, 95X5, 120X4, 120X3, 120X4, 120X3, 120X2
    Not good... missed getting 5 reps on the first set. Funny how that sets the tone for the remaining sets... couldn't quite eek out 5. I was adjusting my grip each set and it didn't help.
    I'll get 120X5X5 next time.

    Deadlift
    135X5, 230X5
    Progress... yay! Gotta love deadlifts... the bar still seems to fly off the floor..!

    End of SL5X5 workout B.

    Extracurricular:
    DF Press 30X8, 25X8, 25X5

    Lateral Raises 20X8, 15X8, 15X8

    Front BB Raise 30X8, 30X8, 30X8

    All in all... a good workout. A little disappointment with the press but the other two major lifts progressed. The minor lifts were ok as well. No injuries... so all is good. I'm happy and looking forward to the next workout.
    Last edited by Dogfish; 01-22-2012 at 12:12 PM. Reason: seismic anomalies
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  9. #9
    M&S Elite Member Dogfish's Avatar
    • Join Date
      Dec 2011
    • Posts
      1,045
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      SW PA
    • Training Log
    • Reputation
      7,922,782
    • Rep Power
      79,241

    Default

    12 January 2012 Thursday

    Very surprised at how well the squats went. It seems like I wasn't thinking about any of the usual cues... chest up, elbows up, knees out, push with hips, etc... I just started doing them... don't even remember what I was looking at. That has been a problem with the mirror in front of the rack. I was on my 3rd set or so before I realized how relatively smooth things were going.

    I didn't do a flat free weight bench press as per the program... I think I need to get stronger first or de-load. I tried a free weight machine... inclined bench... each arm worked independently of the other. I don't know what the machine was called... I will look next time. It was good for my ego if nothing else... I was able to move more weight than I can on the bench... maybe it will help. I will go back to program next bench day and see.

    Warm-up
    .6mi @ 12 incline @ 3.5mph treadmill
    and a push

    Squat
    BodyX5, BarX5, 135X5, 185X5, 200X5X5
    Progress... Yay..! Form was good... almost effortless... damn nice.

    Bench Press (machine, incline)
    100X5, 150X5, 170X5X5
    I added 5lb each arm for the machine... started with 45lb plate each arm... ended with a 45, a 25 and a 10 each arm... 80 each arm and 10 for the machine. Could have been heavier, but it was new to me.

    Bent Row
    135X2, 150X5X5
    Not so good... wasn't hitting my chest every rep... I hurried... some reps did not hit the floor. By the time I got to the last set I was not bending over as much as I should have been and was starting to use my back to assist. I need to de-load and work on form next time out.

    End of Workout A SL 5X5 program.

    Additional:

    Dogfish Press
    30X8, 25X8

    Front BB raise
    30X8

    Lateral Raise
    25X5... too heavy to get full range. The 20lb DB's were in use.

    Shrugs
    65X5

    Workout A is my least favorite of the SL5X5 workouts. My bench and my rows suck. Oh well... just have to work harder at them. I loved the way the squats went today and the change in the bench was refreshing... overall, a good workout... I'm up, happy and looking forward to the next.
    Last edited by Dogfish; 01-22-2012 at 12:14 PM. Reason: revelation through meditation
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  10. #10
    M&S Elite Member Dogfish's Avatar
    • Join Date
      Dec 2011
    • Posts
      1,045
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      SW PA
    • Training Log
    • Reputation
      7,922,782
    • Rep Power
      79,241

    Default

    14 January 2012 Saturday

    The gym was empty tonight.

    Warm-up
    .6mi on treadmill, 3.5mph at 12 incline... with a push.

    Squat
    BodyX5, BarX5, 135X5, 185X3, 205X5X5
    Went well... form and depth were good. Progress... yay! 210 next workout.

    Overhead Press
    BarX5, 95X5, 120X5, 120X5, 120X4, 120X1, 95X5, 95X5, 95X5
    Better than last time out... got closer to 120 5X5. I was distracted on the 3rd set and then I didn't allow enough time before starting the 4th. No excuse, I should be more focused and allow enough time. I took weight off and cranked out 3 perfect sets at 95 lbs though. I will get the 5 sets at 120 next time.

    Deadlift
    135X2, 235X5
    Progress... yay! Still not an issue... not even using mixed grip yet.

    End of SL5X5 workout B.

    Extracurricular:
    none this time out

    All in all... a good workout. I'm happy and looking forward to the next workout.
    Last edited by Dogfish; 01-22-2012 at 12:15 PM. Reason: political influence
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  11. #11
    M&S Elite Member Dogfish's Avatar
    • Join Date
      Dec 2011
    • Posts
      1,045
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      SW PA
    • Training Log
    • Reputation
      7,922,782
    • Rep Power
      79,241

    Default

    16 January 2012 Monday

    Squats went well. I don't think about the cues... chest up, elbows up, knees out, push with hips, etc... I just start doing them and they feel right... my knees don't drift in and it takes until the 4th set before I have to remember to keep my chest up.

    I didn't do a flat free weight bench press as per the program, again... I used the free weight, inclined bench, independent arm machine again. I forgot to read the label on the machine and I still don't know what it is called... I will look next time. I was able to move more weight than I can on the bench... maybe it will help. I will go back to program next bench day and see.

    Warm-up
    .6mi @ 13 incline @ 3.5mph treadmill
    and a push

    Squat
    BodyX5, BarX5, 135X5, 185X5, 210X5X5
    Progress... Yay..! Form was good... glad I deloaded and worked up again.

    Bench Press (machine, incline)
    100X5, 190X5X5
    I added 5lb each arm for the machine... started with 45lb plate each arm... ended with a 2-45's. Didn't have much left after 5 sets of 5. I don't know how much of this effort will improve my flat bench. This is the most I have moved in any type of bench press. My record 3 years ago was 175lbsX5X5 for free, flat bench... yeah I know it sucked.

    Bent Row
    135X5X5
    Deloaded, form was good at 135... hit my chest each rep and hit the floor on the return. I managed to not pull up by standing up higher... hard to hit the floor when that happens, but that was what was happening at the heavier weight... almost like I was mixing deads into the lift.

    End of Workout A SL 5X5 program.

    Additional:

    Dogfish Press
    30X5

    Front BB raise
    40X5

    Lateral Raise
    25X5, 20X8, 20X8

    Shrugs
    75X10

    Standing Overhead Barbell Triceps Extension
    50X10

    Workout A has always been my least favorite of the SL5X5 workouts. My bench and my rows suck. I liked the way this workout went, though. The change in the bench and the deload in the rows made it much more enjoyable... overall, probably the best "A" workout I've had... I'm up, happy and looking forward to the next.
    Last edited by Dogfish; 01-22-2012 at 12:16 PM. Reason: performance anxiety
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  12. #12
    M&S Elite Member Dogfish's Avatar
    • Join Date
      Dec 2011
    • Posts
      1,045
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      SW PA
    • Training Log
    • Reputation
      7,922,782
    • Rep Power
      79,241

    Default

    18 January 2012 Wednesday

    The gym was crowded tonight. The most activity I have seen there yet.

    Warm-up
    .5mi on treadmill, 3.5mph at 14 incline... with a push.

    Squat
    BodyX5, BarX5, 135X5, 185X3, 215X5X5
    Felt a little heavy until I got in the groove. Perhaps because I had a 15 min wait after the treadmill before the power cage was free. Form and depth were good. Progress... yay! 220 next workout.

    Overhead Press
    BarX5, 95X5, 120X5, 120X5, 120X4, 120X5, 120X3, 115X4, 95X5, 95X5
    Better than last time out... got closer to 120 5X5. I will get the 5 sets at 120 next time.

    Deadlift
    135X5, 245X2, 225X5
    245 seemed heavy and grip was failing. Switched to mixed grip and dropped to 225 and the reps flew off the floor once again. I'll get the 245 next time.

    End of SL5X5 workout B.

    Extra's:

    Dogfish Presses: 30X8, 25X8

    BB Front Raise: 40X5

    Lateral Raise: 20X6

    All in all... a good workout. I'm happy and looking forward to the next.

    Edit: This is my first workout while doing the 4 week evaluation of AEN's APE (log) and I am, now that I think about it, surprisingly happy as to how the workout went.
    I took the APE early this morning, and did the workout late this evening. I have been going later to avoid the New Year Resolutionists. I thought that too much time had elapsed to feel much in the way of effects and didn't expect any... not even a placebo effect.

    However, I wasn't fatigued at any point, and I really worked on a number of the reps in the press. The last rep of many sets hung about 1/2 way up and took forever to will it up. I actually got a comment from someone when I was all finished about "hanging in there and working through it" Certainly the most effort I had put into any lifts and it just seemed like the right thing to do without thinking about it.

    Perhaps the most surprising is my mood. The gym being crowded always bothers me... not tonight. I never had to wait 15 mins to squat after warming up on the treadmill... didn't bother me. I failed to make weight on two main lifts and only progressed on one. I think normally I would have said that the night sucked and was a waste of time... but I am happy about my efforts and think that it was a good workout... even found time for some extras.
    Last edited by Dogfish; 01-22-2012 at 12:17 PM. Reason: sun spots
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  13. #13
    M&S Elite Member Dogfish's Avatar
    • Join Date
      Dec 2011
    • Posts
      1,045
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      SW PA
    • Training Log
    • Reputation
      7,922,782
    • Rep Power
      79,241

    Default

    20 January 2012 Friday

    This was my 2nd workout on the APE trial (see my log). This time I took my 2 tablet dose of APE and hour before getting to the gym and my pre-workout about a half hour before. Definitely more effective taking it pre-workout rather than first thing in the morning as on non-workout days.

    I got to the gym at 3:55PM. I had to move the workout along because I was meeting someone for dinner. I had to leave the gym at 5:00PM. I got it all in... never felt too rushed and was actually surprised at how good all the lifts felt... I was not taking much time in between sets.

    My strength seemed enhanced... I don't remember struggling at all. No fatigue, no lack of energy... and at an increased pace.


    Warm-up
    .5mi @ 5 incline @ 3.5mph treadmill
    and a push

    Squat
    BodyX5, BarX5, 135X5, 205X3, 220X5X5
    Progress... Yay..! Form was good. I'm getting much more comfortable with them.
    225 next time.

    Bench Press (Cybex plate loaded, converging incline press)
    100X5, 195X3, 200X5X5
    I've decided to keep going on this thing as long as I can keep progressing. I can see the difference in my chest and arms already. When it is time to deload I will go back to free weight flat bench.
    Progress... Yay..! 205 next time.

    Bent Row
    145X5X5
    Went well... good form... hit chest and floor each rep.
    Progress... Yay..! 150 next time.

    End of Workout A SL 5X5 program.

    Additional:

    Dogfish Press
    30X8

    ----------

    Workout A has always been my least favorite of the SL5X5 workouts. My bench and my rows suck. I liked the way this and the previous workout went, though. The change in the bench and the deload in the rows made them much more enjoyable. Progress on all 3 lifts while hurrying and with good form is just fantastic.

    Due to APE I was never fatigued, had plenty of energy and was able to take less time between sets. Finished the workout, went to dinner and as I sit here typing this I feel I could go back to the gym and do all three major lifts over at increased weight.

    Overall, probably the best "A" workout I've had... I'm up, happy and looking forward to the next workout very much.
    Last edited by Dogfish; 01-22-2012 at 12:19 PM. Reason: sun was in my eyes, coach...
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  14. #14
    M&S Elite Member Dogfish's Avatar
    • Join Date
      Dec 2011
    • Posts
      1,045
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      SW PA
    • Training Log
    • Reputation
      7,922,782
    • Rep Power
      79,241

    Default

    22 January 2012 Sunday

    The gym was crowded. Should have expected that... weekend and still thick with resolutionists.

    Warm-up
    .6mi on treadmill, 3.5mph at 15 incline... with a push.

    Squat
    BodyX5, BarX5, 135X5, 225X5X5
    Felt a little heavy. I don't think my depth was all that great. Below parallel but I didn't feel in the groove. I may redo the 225.
    Progress... yay!

    Overhead Press
    BarX5, 95X5, 120X5, 120X3, 105X5X5
    120 wasn't happening... deloaded to 105 and easily fired off 5 sets in great form.
    No progress... I'll re-do 110 next time.

    Deadlift
    135X3, 225X1, 245X3, 225X5
    245 wasn't happening... deloaded to 225 and the reps flew off the floor once again. I'll re-do 230 next time.

    End of SL5X5 workout B.

    Extra's:

    Dogfish Presses: 35X6

    Lateral Raise: 15X8

    BB Front Raise: 40X5


    I did not take any APE yesterday... only supposed to take 5 days per week. I took it today and planned on being at the gym an hour later. Something came up and it was closer to 3 hours before I got to the gym.

    I felt like I was not in the zone for the whole workout. Strength seemed fine, energy was good, pump and vascularity was up there. Just seemed like I had to think and coach my way through the lifts.

    All in all... a good workout. I'm happy and looking forward to the next.
    Last edited by Dogfish; 01-22-2012 at 07:16 PM. Reason: tidal ebb
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  15. #15
    Frequent Poster gpu1987's Avatar
    • Join Date
      Mar 2011
    • Posts
      726
    • Years Exp
      1-2 Years
    • Goal
      More Strength
    • Gender
      Male
    • Location
      Michigan City, Indiana, USA
    • Reputation
      76,589
    • Rep Power
      778

    Default

    Awesome progression on the squats. Keep it steady, you won't regret it.
    Supps: MGN Pure Isolate, NOW Omega-3's, ON Opti-Men's, Scivation Xtend & Dymatize Xpand

    "‎Failure is final. Failure is only truly failure if you quit. EVERYTHING else is merely a setback."
    - Layne Norton

  16. #16
    M&S Elite Member Dogfish's Avatar
    • Join Date
      Dec 2011
    • Posts
      1,045
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      SW PA
    • Training Log
    • Reputation
      7,922,782
    • Rep Power
      79,241

    Default

    24 January 2012 Tuesday

    I got to the gym this time at the planned time... I took my 2 tablet dose of APE an hour before getting to the gym and my pre-workout about a half hour before.

    I had good energy and stamina. I thought I wouldn't get 230 on the squats after hitting 225. 225 actually seemed harder than 230 due to getting to the gym late. I was amazed that the squats went so well. I didn't even need much time between sets.

    As I looked around the gym between sets I saw this very nice looking girl looking back at me... every time I looked at her, she was looking at me. When I finished the squats and was doing BP warm ups, she came over and said "I can't believe how strong you are... all that weight you were squatting..."

    I don't think my feet touched the ground until after she left... the incident affected my BP... I couldn't get focused and connected. I dropped weight and finished with light sets.

    Why do the younger women think we old farts are harmless..? Oh well... it made my day.


    Warm-up
    .5mi @12 incline @ 3.5mph treadmill
    and a push

    Squat
    BodyX5, BarX5, 135X4, 185X3, 205X2, 230X5X5
    Progress... Yay..! Form was good. I feel that my core strength has improved alot... much tighter.
    235 next time.

    Bench Press (Cybex plate loaded, converging incline press)
    100X5, 190X3, 205X1, 150X5X5
    I was distracted between the 190 warm up and the 205 work set. Fail.
    No Progress... No Yay..!
    205 next time.

    Bent Row
    135X5, 150X5X5
    My new admirer had left by this time and I got back to work. The rows went well... good form... hit chest and floor each rep.
    Progress... Yay..!
    155 next time.

    End of Workout A SL 5X5 program.

    Additional:

    Dogfish Press
    30X5

    Front Raise
    30X8

    ----------

    Workout A has always been my least favorite of the SL5X5 workouts. I am liking them more though.

    I was never fatigued, had plenty of energy and was able to take less time between sets. I should have advance on all lifts but was distracted... oh well... next time.

    I'm up, happy and looking forward to the next workout very much.
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  17. #17
    M&S Elite Member Dogfish's Avatar
    • Join Date
      Dec 2011
    • Posts
      1,045
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      SW PA
    • Training Log
    • Reputation
      7,922,782
    • Rep Power
      79,241

    Default

    27 January 2012 Friday


    Warm-up
    .5mi on treadmill, 3.5mph at 9 incline... with a push.

    Squat
    BodyX5, BarX5, 135X3, 235X4X5, 235X1
    Everything was going well until the first rep of the last set. I pulled a muscle in the top front of my right thigh near the groin. I racked it and did some body weight squats... did some rolling with a ball, more body squats and a set of 95lbs by 5. I don't think the injury is that bad... we'll see next workout. I would have had 5X5 at 235... oh well... next time.
    No Progress... No yay! More of an Ouch..!

    Overhead Press
    95X5, 110X5X5
    Went well... no problem from the pulled thigh on these.
    Progress... Yay! 115 next time.

    Deadlift
    135X3, 235X5X5
    The bar flew off the floor once again. The thigh muscle was not a problem for deadlifts... hurts to do even body weight squats, though.
    Progress... Yay! 240 next time.


    End of SL5X5 workout B.

    Extra's:

    Dogfish Presses: 30X8

    BB Front Raise: 40X5

    Took APE an hour before and a pre-workout 30 mins before my workout. Things were going great until I pulled that muscle. I felt great for the whole workout except I missed on the squats.

    Strength was fine, energy was good, pump and vascularity was up there. I would have stayed longer and did more but had to be somewhere.

    All in all... even with the mishap, a good workout. I'm happy and looking forward to the next.
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  18. #18
    M&S Elite Member Dogfish's Avatar
    • Join Date
      Dec 2011
    • Posts
      1,045
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      SW PA
    • Training Log
    • Reputation
      7,922,782
    • Rep Power
      79,241

    Default

    29 January 2012 Sunday

    I took my 2 tablet dose of APE an hour before getting to the gym and my pre-workout about a half hour before.

    I had good energy and stamina. I put 2 hours in. I took the squats slow after the injury last workout. I was able to progress on the squats, with no discomfort. I took extra care to keep my knees out and not affect my adductor. I'm very pleased that recovery went so well... I did some tennis ball work when it happened... more that night, and some Ben-Gay before bed. I had noticeable improvement the next morning. Did some body squats once in awhile and that was all until this workout.

    I've been traveling again and this workout was at a different gym. The presses were seated... not incline and I wasn't able to match the weight of the last workout.

    Warm-up
    .5mi @10 incline @ 3.5mph treadmill

    Squat
    BodyX5, BarX5, 135X5, 185X3, 225X3, 235X5X5
    Progress... Yay..! Didn't expect progress... thought the injury would make me deload even. Took my time with the sets though and it was worth it.
    240 next time.

    Bench Press (New gym, new seated bench machine)
    60X10, 100X12, 195X5, 205X5, 150X5X8
    I did better on the incline bench than this one... oh well... my bench will get better.
    No Progress... No Yay..!
    205 next time.

    Bent Row
    135X3, 155X5X5
    A little sloppy at first... tightened core, raised my back and the rows were almost enjoyable. Good form floor to chest and back.
    Progress... Yay..!
    160 next time.

    End of Workout A SL 5X5 program.

    Additional:

    Dogfish Press
    30X8, 35X3

    Front Raise
    40X5

    Lat Raise
    20X8

    ----------

    I had plenty of energy and was able to progress on two lifts.

    A good workout, I'm up, happy and looking forward to the next workout.
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  19. #19
    M&S Elite Member Dogfish's Avatar
    • Join Date
      Dec 2011
    • Posts
      1,045
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      SW PA
    • Training Log
    • Reputation
      7,922,782
    • Rep Power
      79,241

    Default

    31 January 2012 Tuesday


    Warm-up
    Treadmill .5mi X 10inc X 3.5mph

    Squat
    BodyX5, BarX5, 135X5, 225X3, 240X5X5
    Real nice... adductor was fine... in fact, I never thought about it. Another workout in the zone... without a lot of extra thinking
    Progress... Yay..!
    245 next time...

    Overhead Press
    BarX5, 95X5, 115X5X5
    Fantastic... real nice sets of presses.
    Progress... Yay..!
    120 next time...

    Deadlift
    135X3, 240X5
    Damn nice..! The bar flew off the floor again. I love DL's
    Progress... Yay..! 245 next time.


    End of SL5X5 workout B.

    Extra's:

    Dogfish Presses: 30X8

    BB Front Raise: 35X8

    Took APE an hour before and a pre-workout 30 mins before my workout.

    A fantastic workout..! My mood was through the roof. Strength, energy and stamina were tops. My best workout as far as noticeable effort in a long time... the lifts were almost effortless. I spent little time between sets and was done in an hour. I had to be somewhere or I feel I could have worked out another hour.

    All in all... a great workout. Progress on all 3 lifts..! I'm up, happy and looking forward to the next.
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  20. #20
    M&S Elite Member Dogfish's Avatar
    • Join Date
      Dec 2011
    • Posts
      1,045
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      SW PA
    • Training Log
    • Reputation
      7,922,782
    • Rep Power
      79,241

    Default

    03 February 2012 Friday

    APE an hour before the gym and a pre-workout about a half hour before.

    I had great energy and stamina. Actually, I'm getting used to having plenty of energy throughout a 2 workout, but this workout seemed unusually charged.

    I progressed on the squats, to my surprise. I have been making a lot of progress with squats and have been expecting a de-load.

    This workout was at the same gym as last time I benched. The presses were seated... not incline and I wasn't able to do my targeted weight. I am back in NC right now and future workouts will be at a gym that I like (for awhile anyway).


    Warm-up
    .5mi @10 incline @ 3.5mph treadmill

    Squat
    BodyX5, BarX5, 135X5, 225X3, 245X5X5
    Progress... Yay..! Weight is getting up there but it doesn't seem to be an issue yet
    250 next time.

    Bench Press
    100X5, 190X5, 205X1, 190X5, 170X3X5
    I don't do well on this seated bench machine. I know, all the more reason to do it. Next workout will be back on the machine that I like. If I don't progress there I will go back to barbell flat bench to see if anything improved there. When I stall with that I think I will try incline DB's.
    No Progress... No Yay..!
    205 next time.

    Bent Row
    135X3, 160X5X5
    The key for me is to keep a tight core and keep my back down. I tend to raise my back up during the pull (I guess as an assist) then I am short hitting the floor on the down side.
    Progress... Yay..!
    165 next time.

    End of Workout A SL 5X5 program.

    Additional:

    Dogfish Press
    35X5

    Front Raise
    40X5

    Lat Raise

    ----------
    Great energy... progress on two lifts. I am impressed by the small amount of time I take in between sets. This is a big difference for me since I have been taking APE. I will have to check the time... but it is less than a minute even on squats.

    A good workout, I'm up, happy and looking forward to the next.
    Last edited by Dogfish; 02-07-2012 at 05:02 PM. Reason: Radiation from Planet X
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  21. #21
    M&S Elite Member Dogfish's Avatar
    • Join Date
      Dec 2011
    • Posts
      1,045
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      SW PA
    • Training Log
    • Reputation
      7,922,782
    • Rep Power
      79,241

    Default

    05 February 2012 Sunday

    I felt very much in control this workout. Not like I was competing trying to get 5X5's at my target weight. I thought the squats were getting challenging but they were fine this time again. I felt powerful, even though I had to de-load on the OHP's. I did more reps at a lower weight.

    I managed to jump 5 lbs on the DL. I was supposed to do 245, but loaded 250. Still almost effortless.

    Warm-up
    Treadmill .5mi X 11inc X 3.5mph

    Squat
    BodyX5, BarX5, 135X5, 185X3, 225X3, 250X5X5
    Happy with depth and form again... I must have been doing some good work... had some heavy breathing and a lot of sweating going on.
    Progress... Yay..!
    255 next time...

    Overhead Press
    BarX5, 95X5, 120X5, 120X3, 100X6, 95X8, 95X7
    Didn't hit my target, but I worked the muscles well.
    No Progress... No Yay..!
    120 next time...

    Deadlift
    135X3, 250X5
    Damn nice..! The bar flew off the floor again. I love DL's
    Progress... Yay..! 255 next time.


    End of SL5X5 workout B.

    Extra's:

    Dogfish Presses: 30X8

    BB Front Raise: 40X8

    ----------

    Took APE an hour before and a pre-workout 30 mins before my workout.

    Another great workout..! My mood was excellent. Strength, energy, and stamina all seem improved. I feel more in control of my workouts... more in charge instead of coming up to hitting my work weights, I feel that I am hitting them almost effortlessly. I failed on the OHP's... not sure why, maybe not enough rest between sets... but was able to jump weight on the DL's. Still had some left in the tank for some extra's.

    All in all... a great workout. Progress on 2 lifts..! I'm up, happy and looking forward to the next.
    Last edited by Dogfish; 02-08-2012 at 12:09 PM. Reason: sodium
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  22. #22
    M&S Elite Member Dogfish's Avatar
    • Join Date
      Dec 2011
    • Posts
      1,045
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      SW PA
    • Training Log
    • Reputation
      7,922,782
    • Rep Power
      79,241

    Default

    07 February 2012 Tuesday

    APE an hour before the gym and a pre-workout about a half hour before.

    I started with warm-ups for squats and things felt heavy. I decided to go light and did sets at 225. The trade off for progression was improved form.

    I stayed light throughout the workout... seemed like I wasn't warmed-up until I finished the 5X5 part. The extras went very well... I had great energy and stamina.

    Warm-up
    .5mi @11 incline @ 3.5mph treadmill

    Squat
    BodyX5, BarX5, 135X5, 225X5X5
    No Progress... No Yay..! Went light and had great form.
    255 next time.

    Bench Press
    100X10, 150X5X5
    New gym... first time on this machine, inclined, seated. A little different and I stayed light. Form was good.
    No Progress... No Yay..!
    205 next time.

    Bent Row
    135X5X5
    Stayed light... great form
    No Progress... No Yay..!
    165 next time.

    End of Workout A SL 5X5 program.

    Additional:

    Dogfish Press
    35X5, 30X7, 25X8

    Front Raise
    40X8, 30X10

    ----------
    No progress on all lifts. Stayed light and the trade off was great form. I am not disappointed though. My state of mind is improved and I think it was APE. This would have upset me to no end in the past... but it was just an off day. Interestingly enough though, I had plenty of power for all the extras I did.

    A good workout, I'm up, happy and looking forward to the next.
    Last edited by Dogfish; 02-08-2012 at 12:06 PM. Reason: traffic
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  23. #23
    M&S Elite Member Dogfish's Avatar
    • Join Date
      Dec 2011
    • Posts
      1,045
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      SW PA
    • Training Log
    • Reputation
      7,922,782
    • Rep Power
      79,241

    Default

    09 February 2012 Thursday

    This workout was challenging. My first workout in a month without APE. It seemed as though I felt the weight and was very much aware of it.

    I thought that I was about due to de-load on Squats, but they went well.

    Since I have been having trouble hitting 120X5X5 on the OHP I psyched myself up to do 115X5X5 again, and made it. They key for me is core. I think that is the limiting factor on all my lifts now. Have to get a stronger core.

    Deadlifts went well... I felt them, but I progressed.

    Warm-up
    Treadmill .5mi X 11inc X 3.5mph

    Squat
    BodyX5, BarX5, 135X5, 225X5, 255X5X5
    Felt heavy, but depth and form was good.
    Progress... Yay..!
    260 next time...

    Overhead Press
    BarX5, 95X5, 115X5X5
    Didn't hit my target of 120X5X5, but I had progress back to 115X5X5.
    Progress... No Yay..!
    120 next time...

    Deadlift
    135X5, 255X5
    Felt heavy... the bar did not fly off the floor this time. I know that I had relaxed my core... have to keep at it.
    Progress... Yay..!
    260 next time.


    End of SL5X5 workout B.

    Extra's:

    Dogfish Presses: 35X5, 30X8

    BB Front Raise: 30X8

    ----------

    All in all... a great workout. Progress on all lifts..! I'm up, happy and looking forward to the next.
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  24. #24
    M&S Elite Member Dogfish's Avatar
    • Join Date
      Dec 2011
    • Posts
      1,045
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      SW PA
    • Training Log
    • Reputation
      7,922,782
    • Rep Power
      79,241

    Default

    I was just thinking about squatting 255lbs in my last workout, and it occurred to me that every set of 5 totaled over 1/2 ton of weight I moved. I started wondering about total weight moved in a workout. Sure, one may only be in the gym for a couple of hours... may only progress by 5lbs here and there on some lifts, but you may be surprised by the total amount of work you do.

    Squats
    45X5 ------- 225
    135X3 ------ 675
    225X5 ------ 675
    255X5X5 - 6375

    Total ------- 7950

    OHP
    95X5 ------- 475
    115X5X5 -- 2875

    Total ------- 3350

    Deadlifts
    135X5 ------ 675
    255X5 ----- 1275

    Total ------- 1950

    Extra's
    35X5 175 X3 X2 (l/r) - 1050
    30X8 240 X3 X2 (l/r) - 1440
    30X8 ---------------------- 240

    Total --------------------- 2730

    Total All Lifts ---------- 15980

    With my warm up on the treadmill, body weight squats and loading and unloading the bar I probably moved 8 tons total.

    This makes an interesting way to look at a workout in terms of recovery. Even more so if the lifts were standing, compound lifts. It is also something to consider when you worked out but did not progress on anything... you still moved a lot of weight and it may help with motivation.
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

  25. #25
    M&S Elite Member Dogfish's Avatar
    • Join Date
      Dec 2011
    • Posts
      1,045
    • Years Exp
      6-12 Months
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      SW PA
    • Training Log
    • Reputation
      7,922,782
    • Rep Power
      79,241

    Default

    11 February 2012 Saturday

    I've been sick. The night of my last workout was bad for recovery... I was up several times with a stomach ache, thinking I was going to puke. I didn't get much sleep. Yesterday started with a few quick trips to the bathroom and then some Immodium. Things seemed back to normal today.

    I had enough left after the squats that I thought I could go harder on the other lifts. I could only move 150 on this BP machine. It is a struggle for me to get the weight from the resting position up to full press... after that I only lower my hands to my chest height and I can do reps no problem. The rest position is way below my chest and I wiggle like a duck getting the weight up... takes longer than the reps. I guess I should play with the seat.

    I thought I had progressed on the rows. I didn't realize I was supposed to do 165... oh well, next time. Form was ok... did touch chest and floor but I keep raising my back as an assist.

    Warm-up
    .5mi @11 incline @ 3.5mph treadmill

    Squat
    BodyX5, BarX5, 135X3, 225X5X5
    No Progress... No Yay..! Went light and had great form.
    260 next time.

    Bench Press
    60X12, 150X5X5
    A challenge on this machine... need to adjust the seat I think.
    No Progress... No Yay..!
    205 next time.

    Bent Row
    135X5, 160X5X5
    Screwed up... redid 160 instead of 165.
    No Progress... No Yay..!
    165 next time.

    End of Workout A SL 5X5 program.

    Additional:

    Dogfish Press
    35X5, 30X5

    Front Raise
    30X12

    ----------

    No progress on all lifts. I think I did real good for having been sick... I'll go all out next time.

    A good workout, I'm up, happy and looking forward to the next.
    Last edited by Dogfish; 02-13-2012 at 12:48 PM. Reason: polar shift
    The illiterate of the 21st century will not be those who cannot read and write, but those who cannot learn, unlearn, and relearn.
    -Alvin Toffler (1928 - )

    "...he not busy being born is busy dying." -Bob Dylan (1941 - )

    "...I'll know my song well before I start singing..." -Bob Dylan (1941 - )

 

 

Similar Threads

  1. Palmer's 2011-2012 Log
    By Palmer in forum Member Training Journals
    Replies: 3937
    Last Post: 07-22-2014, 09:11 PM
  2. 2012 Arnold
    By SeventySeven in forum General Chat
    Replies: 14
    Last Post: 02-22-2012, 03:11 PM
  3. Training for Strength (2012)
    By Plato165 in forum Member Training Journals
    Replies: 34
    Last Post: 01-09-2012, 01:24 PM
  4. 2012 Goals
    By Steve in forum General Chat
    Replies: 27
    Last Post: 12-14-2011, 02:30 AM
  5. 2012 End of days
    By SeventySeven in forum General Chat
    Replies: 41
    Last Post: 07-14-2011, 12:46 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •