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Old 09-14-2009, 05:29 PM   #1
glwanabe
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Default glwanabe log

Current plan is 3X week whole body compound.
5X5-8, Start with a weight that you can just get 5X5.
Each session try to push an extra rep: 5X5-5X6-5X7-5X8.
When all sets are done at 8 reps, increase weight.

I'm playing with my weights for a few sessions to feel things out for this plan.

My work schedule is currently Sat-Tues, 03:00am to 01:00pm, off Wed-Friday
This gives me two days off work when I can lift.

I drink a protein shake at work right before leaving, and workout as soon as I get home.
I'm normally lifting by about 1:30pm, and have to be done by 2:30pm. I get to play DAD the taxi
driver for my 16yr old High school junior.

Home gym setup:

310lb Oly set,
150 lb 1" bar set
squat stands
bench with incline
lat tower
gymnastic rings
mini parallel bars
dumbell handles

================================================== ========

Sep 11,
back squats 5x5@150
deadlifts 5X5@180
presses 5x5@90
dips 5x5bodyweight
chins 3x3

Good workout! felt worked but not totally fried. Felt good over the weekend.
================================================== =======

Sep 14th,
Back squats 5X8@t 130
Bent rows 5X5@ 130
Presses 2X8@90/3X6@90
dips 5X8 bodyweight on bars
wide chins 3X5 bodyweight

Was ready to workout today. Got a decent nights sleep last night, and work was not a PIA.


I'm expecting to see these numbers increase as I get back into this style of training again. I think I'll go back to the higher Back squat weight of the 11th and up the reps by 1 next time. Work in progress.

Last edited by glwanabe; 09-14-2009 at 05:59 PM.
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Old 09-14-2009, 05:33 PM   #2
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I like the log and look forward to reading it.

Question on sep 11 you list squats and on the 14 you list back squats, were the squats on the 11 also back squats?
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Old 09-14-2009, 05:46 PM   #3
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Yes they were both back squats. I'll be rotating front squats and back squats on this program starting this week.
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Old 09-14-2009, 06:32 PM   #4
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Glad to see the log. Looking forward to learning, and seeing you progress.
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Old 09-14-2009, 06:48 PM   #5
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Glad to see the log. Looking forward to learning, and seeing you progress.
Ditto, hit hit hard.
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Old 09-14-2009, 10:57 PM   #6
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Glad to see your journal. Bang 'em hard!
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Old 09-15-2009, 06:29 AM   #7
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Bodyweight?
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Old 09-15-2009, 05:54 PM   #8
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Default Body stats as of Sep 15th.

Age 47
Height 66"
Weight 175lbs
Thighs 23.25"
Waist 35.25"
calves14.75"
Biceps 15.25"
Chest under arms 41.25"
Around shoulders 47"

My weight has not changed much over the last several months, but I can see the changes in the mirror. I am replacing fat with muscle.

I've not been in a rush to push too hard too fast, but still making sure I'm steadily increasing my workload. I don't want to aggravate old injuries, and force another break. I've come a long way in the last year, and I feel ready to shift gears, and go a bit harder.

My knees are feeling a little weak, but not like I'm going to fast for them. They are just feeling worked from the squats. Looking forward to try to get my squat numbers back into the "3's". Getting to 300 on squats may not happen due to old problems, but I'm giving an honest attempt.

When my overhead pressing numbers meet my bodyweight, I'll start to bench again.

I have a plate and 5 screws holding my left wrist together. So far it feels fine, and I have full range of motion. (a forced break issue) Racking the weights Olympic style for front squats does not induce any issue's so far.

Feel good today after yesterdays work. Looking forward to Wednesdays session.
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Old 10-08-2009, 02:18 PM   #9
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Quote:
Originally Posted by glwanabe View Post
Age 47
Height 66"
Weight 175lbs
Thighs 23.25"
Waist 35.25"
calves14.75"
Biceps 15.25"
Chest under arms 41.25"
Around shoulders 47"
Approximately one month of training, since I started this log.

Weight is the same or maybe down by about a pound or two. Nothing enough to really see a big difference, thats good. Overall appearance is getting better in the mirror.

Thighs have increased to 23.5" both legs
Waist is down to 35"
Calves, left is 15" Right is 15.25" both are up.
Arms are still 15.25" but better definition from fat loss.
Shoulders 48"
chest 43"

After yesterdays session I feel good today. Legs felt worked, but not fried. Slight tweaking for sets.

Legs are still the big group to push for gains.

As talked about previously 5x5-10 for them is still the plan.

Other bodyparts are going to a 3x5-10.

This is being done to maximize energy for legs. I'm ready to see if they can handle the load. Everything else is feeling good.

M-W-F

Squats 5x5-10 2warmup-3 workset.
Deads 2-3x5-10 same weight as squat workset.
Rows 3x5-10
Press 3x5-10
Bench 3x5-10
Up rows 3x5-10
Tri's-Bi's 3x5-10

total of 8 movements, keep it simple, kep growing.

Last edited by glwanabe; 10-08-2009 at 05:39 PM. Reason: added chest and shoulders measurement
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Old 10-08-2009, 04:10 PM   #10
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M-W-F

Squats 5x5-10 2warmup-3 workset.
Deads 2-3x5-10 same weight as squat workset.
Rows 3x5-10
Press 3x5-10
Bench 3x5-10
Up rows 3x5-10
Tri's-Bi's 3x5-10

total of 8 movements, keep it simple, kep growing.
Nice progress, and solid looking workout. Simple, but deadly for sure. Are you using the same weight on each set, or ramping up?
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