Soldato
I got bored of logging, my routine is boring 
RB's training log
- Thread starter Razor-BladE
- Start date
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.
Overhead shoulder press
40kg 5x5
Deadlift
100kg 4x5
Bench press
45kg 5x6
I'll update my op with these starting stats.
Last edited:
I've looked at videos and I think I did it correctly.
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
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
Didn't get as much sleep as I wanted so a bit tired, so not the best session.
Deadlift
100kg x 1 x 5
105kg x 3 x 5
OHP
40kg x 5 x 5
Squat
80kg 2 x 5
60kg 2 x 10
Deadlift
100kg x 1 x 5
105kg x 3 x 5
OHP
40kg x 5 x 5
Squat
80kg 2 x 5
60kg 2 x 10
Soldato
Ah thanks, I was thinking it was mainly arms/lats.
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
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
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.
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.
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
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.
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
Just about to eat more! Cookies and ice cream galore!
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
). 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.
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
). 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.
Now I understand the importance of recovery lol.
Woke up with my shoulders killing me! First time any of my muscles have ached this much since I started SL.
Not sure why because apart from the hang cleans yesterday I haven't done anything different/new.
But anyway, I had planned my next session today so went to the gym.
I failed on both squats and bench. :/
Squat (had to wrap the bar with my towel otherwise I couldn't lift it; poor shoulders
)
92.5kg x 1 x 5
90kg x 4 x 5, 1 x 4 (on my last rep I couldn't make it back up and had to drop the bar)
Bench was quite embarrassing.. The gym was busy so I jumped in with someone because they were doing 65kg as well. They said they were doing 65kg and asked if I needed it changing, I was like nah that's fine.
On my first set I almost dropped it on myself on the 5th rep, and if he hadn't caught it, it probably would've been pretty painful! Good that I wasn't by myself in this instance as I normally am!
So next set, I took it down to 60kg, and I JUST made it back up for that set. Then he finished his sets, so for the remaining I put it down a further 5kg, just in case.
65kg x 1 x 4
60kg x 1 x 5
55kg x 4 x 6
Row (started low because thought it would be the same, but the row was ok)
50kg x 1 x 5
55kg x 2 x 5
60kg x 2 x 5
Then I played badminton for 2 hours straight. That was a good session after such a terrible workout!
And I've agreed to go for a jog tomorrow morning! Time to munch down on a lot of food and off to bed!
I'm also getting my first sports (deep tissue) massage tomorrow! (Had osteo before, but that's a bit different I guess). It's for an hour so that should hopefully be nice!
Woke up with my shoulders killing me! First time any of my muscles have ached this much since I started SL.
Not sure why because apart from the hang cleans yesterday I haven't done anything different/new.
But anyway, I had planned my next session today so went to the gym.
I failed on both squats and bench. :/
Squat (had to wrap the bar with my towel otherwise I couldn't lift it; poor shoulders
)92.5kg x 1 x 5
90kg x 4 x 5, 1 x 4 (on my last rep I couldn't make it back up and had to drop the bar)
Bench was quite embarrassing.. The gym was busy so I jumped in with someone because they were doing 65kg as well. They said they were doing 65kg and asked if I needed it changing, I was like nah that's fine.
On my first set I almost dropped it on myself on the 5th rep, and if he hadn't caught it, it probably would've been pretty painful! Good that I wasn't by myself in this instance as I normally am!
So next set, I took it down to 60kg, and I JUST made it back up for that set. Then he finished his sets, so for the remaining I put it down a further 5kg, just in case.
65kg x 1 x 4
60kg x 1 x 5
55kg x 4 x 6
Row (started low because thought it would be the same, but the row was ok)
50kg x 1 x 5
55kg x 2 x 5
60kg x 2 x 5
Then I played badminton for 2 hours straight. That was a good session after such a terrible workout!
And I've agreed to go for a jog tomorrow morning! Time to munch down on a lot of food and off to bed!
I'm also getting my first sports (deep tissue) massage tomorrow! (Had osteo before, but that's a bit different I guess). It's for an hour so that should hopefully be nice!
Don't ever do this.Squat (had to wrap the bar with my towel otherwise I couldn't lift it; poor shoulders
It's both dangerous and changes the mechanics of the lift. I've continued squatting after the bar had literally caused my shoulders to bleed. It's just pain.
^ Ah ok, noted. Thanks.
Had another dodgy sleep (I seem to wake up naturally after about 6 hours, but I'm still tired) and my shoulders still aching a little. Glad to see my squats back on, but my back just wasn't having it for no reason at all. Back felt fine when I woke up, and feels fine now, just couldn't lift :/
Squat
92.5kg x 5 x 5
OHP
45kg x 1 x 4
40kg x 5 x 5
Deadlift
115kg x 1 x 1
110kg x 1 x 1
100kg x 3 x 5
Pull ups
BW x 1 x 6, 2 x 5
Had another dodgy sleep (I seem to wake up naturally after about 6 hours, but I'm still tired
) and my shoulders still aching a little. Glad to see my squats back on, but my back just wasn't having it for no reason at all. Back felt fine when I woke up, and feels fine now, just couldn't lift :/Squat
92.5kg x 5 x 5
OHP
45kg x 1 x 4
40kg x 5 x 5
Deadlift
115kg x 1 x 1
110kg x 1 x 1
100kg x 3 x 5
Pull ups
BW x 1 x 6, 2 x 5
Ran 5km in the morning, and now just come back from the gym. Today was just a 'filler'.
Hang clean
47.5kg x 1 x 8
50kg x 1 x 7, 3 x 6
BB curl
30kg x 1 x 5, 1 x 4
27.5kg x 2 x 5, 1 x 6
DB cuban rotation
8kg x 1 x 10, 1 x 15 (for each arm)
Hang clean
47.5kg x 1 x 8
50kg x 1 x 7, 3 x 6
BB curl
30kg x 1 x 5, 1 x 4
27.5kg x 2 x 5, 1 x 6
DB cuban rotation
8kg x 1 x 10, 1 x 15 (for each arm)