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Old 02-24-2013, 10:11 AM   #1
Gengaeldelse
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Default Gengaeldelse's Log

Measurements(since 1/20):

Height:5'8"
Weight: 186 lbs (+6 lbs)
Chest: 39.5" (+.8")
Arms: 14.8" (+1")
Hips: 43" (+.8")
Waist: 37.5" (-2")
Thighs: 25.25" (+.25")
Calves: 15.25: (+.5")
Forearms: 10" (+1")
Shoulders: 48" (-.25")
Neck: 15.5" (-.5")

Some things up, some things down. I'll add 1RMs when I can get them.
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Old 02-24-2013, 07:30 PM   #2
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Good luck. Smash your goals.
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Old 02-24-2013, 07:33 PM   #3
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Good progress!
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Old 02-25-2013, 03:22 AM   #4
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Good luck!
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Old 02-27-2013, 10:26 PM   #5
Gengaeldelse
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Feb 20, 2013
StrongLifts 5x5 Workout A

Barbell Squat:
45 lb x 5 reps
45 lb x 5 reps
95 lb x 3 reps
115 lb x 2 reps
155 lb x 5 reps
155 lb x 5 reps
155 lb x 5 reps
155 lb x 5 reps
155 lb x 5 reps

Barbell Bench Press:
45 lb x 5 reps
45 lb x 5 reps
95 lb x 3 reps
112 lb x 2 reps
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps

Pendlay Row:
95 lb x 5 reps
145 lb x 5 reps
145 lb x 5 reps
145 lb x 5 reps
145 lb x 5 reps
145 lb x 5 reps
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Old 02-27-2013, 10:27 PM   #6
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Feb 21, 2013

Assistance day

Lying Close-Grip Barbell Triceps Extension Behind The Head:
65 lb x 12 reps
65 lb x 12 reps
65 lb x 12 reps
65 lb x 8 reps

Kroc Rows:
35 lb x 12 reps
35 lb x 12 reps
35 lb x 12 reps
35 lb x 12 reps

Close-Grip Standing Barbell Curl:
50 lb x 12 reps
50 lb x 10 reps
50 lb x 10 reps
50 lb x 8 reps

Cable Crunch:
90 lb x 12 reps
100 lb x 12 reps
100 lb x 12 reps
110 lb x 12 reps

Close-Grip Barbell Bench Press:
65 lb x 12 reps
70 lb x 12 reps
75 lb x 12 reps
80 lb x 12 reps

Decline Crunch:
12 reps
8 reps
8 reps
8 reps

Arch Back Good Morning:
95 lb x 10 reps
95 lb x 10 reps
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Old 02-27-2013, 10:29 PM   #7
Gengaeldelse
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Join Date: Feb 2013
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Gengaeldelse has made some very good postsGengaeldelse has made some very good postsGengaeldelse has made some very good postsGengaeldelse has made some very good postsGengaeldelse has made some very good postsGengaeldelse has made some very good postsGengaeldelse has made some very good postsGengaeldelse has made some very good postsGengaeldelse has made some very good postsGengaeldelse has made some very good postsGengaeldelse has made some very good posts
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Feb 22, 2013

StrongLifts 5x5 Workout B

Barbell Squat:
45 lb x 5 reps
45 lb x 5 reps
95 lb x 3 reps
115 lb x 2 reps
165 lb x 5 reps
165 lb x 5 reps
165 lb x 5 reps
165 lb x 5 reps
165 lb x 5 reps

Standing Barbell Shoulder Press (OHP):
45 lb x 5 reps
45 lb x 5 reps
65 lb x 3 reps
75 lb x 2 reps
110 lb x 5 reps
95 lb x 5 reps
95 lb x 5 reps
95 lb x 5 reps
95 lb x 5 reps

Barbell Deadlift:
135 lb x 5 reps
285 lb x 5 reps
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Old 02-27-2013, 10:30 PM   #8
Gengaeldelse
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Feb 26, 2013

StrongLift 5x5 Workout A

Barbell Squat:
45 lb x 5 reps
45 lb x 5 reps
95 lb x 4 reps
115 lb x 3 reps
135 lb x 2 reps
175 lb x 5 reps
175 lb x 5 reps
175 lb x 5 reps
175 lb x 5 reps
175 lb x 5 reps

Barbell Bench Press:
45 lb x 5 reps
45 lb x 5 reps
95 lb x 3 reps
115 lb x 2 reps
140 lb x 5 reps (PR)
140 lb x 5 reps
140 lb x 5 reps
140 lb x 5 reps
140 lb x 5 reps

Pendlay Row:
95 lb x 5 reps
150 lb x 5 reps (PR)
150 lb x 5 reps
150 lb x 5 reps
150 lb x 5 reps
150 lb x 5 reps
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Old 02-27-2013, 10:31 PM   #9
Gengaeldelse
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Feb 27, 2013

Assistance Day

Lying Close-Grip Barbell Triceps Extension Behind The Head:
65 lb x 12 reps (+12 pts)
65 lb x 12 reps (+12 pts)
65 lb x 12 reps (+12 pts)
65 lb x 12 reps (+12 pts)

Kroc Rows:
40 lb x 12 reps (+35 pts)
40 lb x 12 reps (+35 pts)
40 lb x 12 reps (+35 pts)
40 lb x 12 reps (+35 pts)

Close-Grip Standing Barbell Curl:
50 lb x 12 reps (+16 pts)
50 lb x 12 reps (+16 pts)
50 lb x 12 reps (+16 pts)
50 lb x 12 reps (+16 pts)

Cable Crunch:
110 lb x 12 reps (+16 pts)
120 lb x 12 reps (+18 pts)
120 lb x 12 reps (+18 pts)
120 lb x 12 reps (+18 pts)

Close-Grip Barbell Bench Press:
85 lb x 12 reps (+57 pts)
90 lb x 12 reps (+59 pts)
90 lb x 12 reps (+59 pts)
90 lb x 9 reps (+56 pts)

Decline Crunch:
15 reps (+9 pts)
15 reps (+9 pts)
15 reps (+9 pts)
15 reps (+9 pts)

Arch Back Good Morning:
95 lb x 12 reps (+30 pts)
95 lb x 12 reps (+30 pts)
95 lb x 12 reps (+30 pts)
95 lb x 12 reps (+30 pts)

The pts are from Fitocracy. It's too much of a pain to remove them.
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Old 02-28-2013, 12:43 AM   #10
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Good stuff.
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