RB's training log

Razor-BladE

Razor-BladE

Razor-BladE

Soldato
Joined
15 Feb 2009
Posts
4,291
Location
Bristol
I thought it would be much easier to keep track of my progress making a log here rather than trying to remember what I've done!

I've been on and off (mainly off) with basic weight lifting/running the past couple of years but really want to shift the fat/gain strength.

Just half a year ago, I went through a rough patch, where I went from 155lbs to 170lbs in the space of about 3 months :( and because I play a lot of badminton, I can really feel the extra weight moving around the court.
Because of that I'm mainly looking at getting lean again, rather than making serious strength gains, but hopefully I can still see progress with my workouts.

I've never logged my workout sets and reps before yesterday so it's very experimental with the weights atm.
But here's what I did yesterday (chronologically; I was there for about 1.5 hours):

Rope pushdown - 80lbs to 140lbs in 10lb increments 5x5

Pull-ups - 2x4 1x3

DB curls - 12.5kg 5x5, 15kg 2x5 1x2

Lat raises - 7.5kg 3x10

Hang clean - 40kg 4x5 1x2

DB shoulder press - 10kg 1x5, 12.5kg 5x10

Rope pushdown - 150lbs, 130lbs & 100lbs 1x5, 80lbs & 60lbs 1x10

Then I normally finish workouts with stretching and crunches.


Any advice or suggestions is much appreciated. Like I said, I'm fairly new to all this so anything you say could be new information and be really helpful for me.

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


Starting Stronglift 5x5 (23rd May 2013)

Starting stats:

Height: 5' 10"
Weight: 170lbs

Squat
80kg

Bench Press
45kg

Barbell Row
55kg

Overhead Press
40kg

Deadlift
100kg
 
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Yeah, I'm pretty clued up on the food side of things so that shouldn't be any problem.

I'll have a look at the other logs.
So, Stronglifts is literally go to the gym to do 5 sets on 3 different lifts, and that's it?!
I'll read into more of course but seems a bit 'easy'?
And looking at the lifts used, it doesn't really seem to target the arms much? Or am I just being ignorant?
 
Ok, should I be looking to lift weights which have me almost failing on the 1st set 5th rep, then take a relatively long rest between sets. Or have weights slightly less, being able to lift the first couple of sets without too much difficulty, but only taking 1-2 minutes rest and almost failing on the last couple of sets?
 
What differs in the result?

Just came back from doing leg press and deadlifts. Had to do so many sets again because I don't know what I can lift.

Leg press
150lbs to 370lbs in 20lbs increments 1x5 (so 12x5 total), 390lbs 1x2

Deadlift
70kg 1x5, 90kg 2x5, 100kg 3x5, 105kg 1x3
I found that it was mainly my grip that let me down on the deadlifts rather than my back, even using alternate grip. Anything I can work on for that specifically? Or is that just going to come with training?

Do these weights seem ok as a starting stat?
 
Haha I was going to, but all the stations were busy and I'm heading out tonight so didn't have time to wait around. I'll do it next time (Friday).

Also, I'm not sure how I'm going to do bench, I don't know anyone who goes to the gym (well not atm; exam period), so don't have anyone to spot.
 
mrthingyx said:
Just use Dumbells. :)
Click to expand...

Oh yeah, didn't think of that haha. Thanks.

MoNkeE said:
I've always benched without a spotter, but then I know when I've got one last rep left, of if I'm going to fail if I try another. I've also had to abandon the bar on my chest before in my more nooby days :D
Click to expand...

I've done solo before, but I've never gone heavy to get near fail because I'm scared that I'd drop it on myself!
 
My legs are truly DEAD.

Ran 6km yesterday.

Done the squats and barbell rows today (didn't have time for bench), because then I played some crazy intense badminton (singles for an hour, doubles for half).

Barbell Row
50kg 1x5, 55kg 5x5

Squat
50kg 1x5, 60kg 1x5, 70kg 1x5, 80kg 2x5

Edit: Added pictures of me to the op.
 
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Got body fat calipers in the post today. Done so many measurements of the chest, abdomen and thigh and got 10mm, 14mm and 13mm respectively, which calculates to having 10% bodyfat... that can't be right surely?
I even tried to grip different amount of skin, changing position slightly, but comes to about the same measurement.
 
MoNkeE said:
3 points probably isn't going to give you a very accurate measurement :)
Click to expand...

Yeah I know, but I'm finding it quite hard to measure the other places by myself haha. I'll take them at the weekend when I meet up with my family.

mrthingyx said:
To be blunt: so what? :cool:

Do you look/feel trimmer/better than you did before?
Click to expand...

Yeah, I know that's the important thing, but I'm just curious as to what it is!
 
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Ok, so all the exercise yesterday and a little lack of sleep (~6 hours) meant I was still a bit fatigue today, but done the overhead press and bench press (dumbbell) today.

Overhead shoulder press
40kg 5x5

Deadlift
100kg 4x5

Bench press
45kg 5x6

I'll update my op with these starting stats.
 
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First time I could get to the gym since Friday.

Think I need to up the intensity a little. This was after 50 minutes badminton (meant to do it before but didn't have time).

Barbell row (I think I'm doing these wrong; feels like I'm working out my back more than anything else)
55kg x 5 x 5

Squat
80kg x 4 x 5, 1 x 6

Bench press
45kg x 1 x 5
50kg x 2 x 5
55kg x 1 x 5, 1 x 7
 
I don't know if it's because of the lack of carbs (currently day 5 priming for CBL) or having drank about 2L of diet coke over the day (this is basically the first time drinking diet) but I didn't think I'd even be able to finish my first set of squats as my legs were feeling a bit lack of energy, but I powered through. Then when it came to the barbell rows I got head-rush after the first 3 sets.

Squat
82.5kg x 5 x 5

Bench press
55kg x 3 x 5, 2 x 7

Barbell row
55kg x 4 x 5, 1 x 8
 
Couple of hours badminton on both Sat and Sun.

And then today's session felt really good! despite not having a long enough sleep (I really need to sort that out!). Squats were good despite almost failing last session.
I've come to the conclusion that OHP is my favourite workout, followed by bench press and deadlift equally.

Squat
85kg x 5 x 5

OHP
42.5kg x 2 x 5
45kg x 3 x 5

Deadlift
110kg x 3 x 5
 
Hadn't stepped on scales for a while, but stepped on them today and FINALLY making movement in the right direction! 76kg, so 167.5lbs. I was wondering when it was going to start shifting because I've been eating around 1700/2000 calories on non-workout/workout days.

Today's lifting felt the heaviest they have been since I started. I actually thought that I might drop the weight on a couple of the squats. And then I could still feel my legs tingling whilst I was doing my bench press. :)

I miss eating carbs... just 2 more days to go until I can start again! :)

Squat
87.5kg x 5 x 5

Bench
60kg x 5 x 5

Row
57.5kg x 5 x 5

And then some weighed dips.
 
Didn't sleep last night (an hour max; but I had naps a little earlier on) so my lifts suffered a little (or lot in the case of OHP!). I'm surprised that my squat keeps on progressing despite the fact that I always have a feeling that the next weight would just crush me!

But everytime my squat gets heavier, my shoulders get more 'worn' after finishing on squats, so when I get on to the OHP, I'm not as 'fresh'. Is there any way around this? Possibly doing squats, deadlifts THEN OHP? Would that work?

Also, yay! to my first day carb back loading! Finally. That was a long 11 days haha.
Been eating sub-2000 past 2 weeks, so absolutely munching down so much food tonight. :D

Squat
90kg x 5 x 5

OHP
47.5kg x 1 x 3
45kg x 1 x 4
42.5kg x 3 x 5, 1 x 4

Deadlift
115kg x 2 x 5, 1 x 4.5 (got to the top but couldn't squeeze the last bit!)

Pull-ups
BW x 1 x 6, 2 x 4
 
Don't know if it was psychological or not, but after eating those carbs last night, felt good later on in the evening and when I woke up today, so I went to the gym again even though I hadn't planned to.

Didn't want to interrupt my 5x5 flow too much as my next workout is tomorrow so did lifts which hopefully minimised that (avoided legs, chest, back; read: arms workout :p). I never really feel my arms get worked out with 5x5 anyway so it was good to do things I hadn't done in a while.

Hang clean
40kg x 1 x 10
45kg x 1 x 10, 2 x 8

BB curls
27.5kg x 5 x 5

OHP
35kg x 5 x 7

Leg raises and dips.
 
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