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-   -   American Deadlifting... in Romania??? (http://www.muscleandbrawn.com/forums/showthread.php?t=15651)

BobbyMac 11-27-2013 04:12 AM

American Deadlifting... in Romania???
 
OK, so I've been talked into starting a training log...

...I figure I'll give a short bio first. I am 5'9", 96kg, 33yo. I'm an American expat (originally from MI) living in Bucharest, Romania. I am an English teacher and a translator. I'm married (to an American) and I have just started lifting again this summer (late July 2013) after a 5-yr layoff due to a back injury and the subsequent laziness that comes after being injured.

I'll continue to add bonus bio information as this log progresses, but I think it's important to give some background on my lifting program now. I started out in July with a beginner's 5x5 full-body workout (muscleandstrength.com/workouts/strength-bulk-beginner-workout-linear-progression).

3 weeks ago, I switched to the following split... a little too soon, in retrospect, as I had been making decent gains up until the point that I switched. I probably should have stuck with the full-body for at least another 3 months, but anyway now I'm on this one and I'm committed to sticking to it at least until the new year. This is a "compound only" split, and it's currently kind of kicking my ass. Here's what it looks like (including my numbers):

Mon:
Bench 4x12 (85kg)
Incline DB Press 4x10 (32kg DBs)
Close-grip Bench 4x8 (70kg)
Dips 4xMAX (I only get 9 because my pecs/tris are toast)

Tue:
Deep Squats 12/10/8/6 (85/90/92.5/95kg)
Stiff Legged DL 12/10/8/6 (92.5/95/97.5/100kg)
Dumbell Lunges 4x8/leg (18kg DBs)
Lying floor leg- 5x20
raise w/ crunch

Thu:
Pull-Up 4x12 (I get the first set and then about 9 unassisted after)
Chin-Up 4x10 (I'm getting the first 3 sets and assisting on the last)
Rows 4x12 (67.5kg)
Cable Rows 4x10 (80kg)

Fri:
Military Press 12/10/8/6 (42.5/45/45/47.5kg)
Seated DB Press 4x10 (18kg DBs)
Shrugs 4x8 (50kg DBs)
Upright Rows 4x12 (42.5kg)
Bicycle Floor 5x20
Ab Crunch

OK, so anyway feel free to post any comments/tips/questions... assuming anybody is reading this.

big_swede 11-27-2013 06:39 AM

Good training and good luck!

moeheep 11-27-2013 08:25 AM

Welcome Aboard BM

BobbyMac 11-27-2013 10:36 AM

Quote:

Originally Posted by big_swede (Post 431335)
Good training and good luck!

Thanks!

BobbyMac 11-27-2013 10:36 AM

Quote:

Originally Posted by moeheep (Post 431354)
Welcome Aboard BM

Thanks!

BobbyMac 11-29-2013 04:38 AM

Quote:

Originally Posted by BobbyMac (Post 431325)
Thu:
Pull-Up 4x12 (I get the first set and then about 9 unassisted after)
Chin-Up 4x10 (I'm getting the first 3 sets and assisting on the last)
Rows 4x12 (67.5kg)
Cable Rows 4x10 (80kg)

I felt really strong today during these lifts which is in stark contrast to Mon/Tue's workouts this week. This is my third week of this routine and I have been making gains on most of my lifts until now but despite this one strong day I think I'll still plan to deload to 60% on all lifts next week. I have yet to go one day in the past three weeks sans muscle soreness.

I had a super happy Thanksgiving yesterday (i.e. the wine flowed like water) so we'll see if that factors into today's lifts.

BendtheBar 11-29-2013 09:38 AM

Good work BM. Will be following along. Smash your goals.

J_Byrd 11-29-2013 12:10 PM

Welcome back to the iron!

BobbyMac 11-29-2013 03:51 PM

BtB & JB thanks for the support.

Next week is definitely a deload for me. The Thanksgiving wine :gr_chug: and lack of sleep definitely played a part but it wasn't the entire formula for my crappy workout today. It was just my body telling me I need a break. Here's how I did today:

Military press: 10x42.5, 8x40, 7x40kg, fail
DB press: 10x18, 10x18, 9x18, 8x18kg
Shrugs: 4x8x50kg DB
Upright rows: 12x42.5, 12x42.5, 10x42.5, 7x42.5kg
abs: 5x20

It also didn't help that I was hungry the whole time. Thought I could make up for lack of energy with an energy drink but all it did was make me jittery and hungry.

On a more positive note, I wore a shirt I hadn't worn for a while and it looks a lot better on me now so at least I looked like a stud while failing at my lifts...

BendtheBar 11-30-2013 11:42 AM

Get some rest and come back strong BM.

Quote:

On a more positive note, I wore a shirt I hadn't worn for a while and it looks a lot better on me now so at least I looked like a stud while failing at my lifts...
Excellent. All progress is good progress.


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