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SL Workout B:

 

  • Barbell Squat:
    • 45 lb x 5 reps (+36 pts)
    • 45 lb x 5 reps (+36 pts)
    • 95 lb x 3 reps (+40 pts)
    • 135 lb x 2 reps (+44 pts)
    • 160 lb x 5 reps (+78 pts)
    • 160 lb x 5 reps (+78 pts)
    • 160 lb x 5 reps (+78 pts)
    • 160 lb x 5 reps (+78 pts)
    • 160 lb x 5 reps (+78 pts)
  • Standing Barbell Shoulder Press (OHP):
    • 45 lb x 5 reps (+49 pts)
    • 45 lb x 5 reps (+49 pts)
    • 60 lb x 3 reps (+44 pts)
    • 75 lb x 2 reps (+41 pts)
    • 95 lb x 5 reps (+69 pts)
    • 95 lb x 5 reps (+69 pts)
    • 95 lb x 5 reps (+69 pts)
    • 95 lb x 4 reps (+63 pts)
    • 95 lb x 4 reps (+63 pts)
    • Try again next time!
  • Barbell Deadlift:
    • 135 lb x 5 reps (+66 pts)
    • 155 lb x 3 reps (+60 pts)
    • 175 lb x 2 reps (+58 pts)
    • 205 lb x 5 reps (+105 pts)

 

Failed my last two sets of the press. It was really a bummer because after the second set I was feeling really good. I didn't sleep well last night, though, so that might be partially to blame. Overall, I'm feeling much better than when I previously stalled at 80, so I'm sure I'll kill it next time.

 

Somebody at the gym called me "lil bro." Pretty disheartening for someone trying to pack on weight. I did weigh myself this morning, and the scale said 176 though. So that's progress. My official weigh-in is on Friday and I'd be happy to stay above 176.

 

I've added 2 oz of pasta and 48 grams (3 tablespoons) of peanut butter to my diet, which is approximately another 500 calories. So far, it looks to be doing the trick.

 

As far as chalk, one of the trainers at the gym graciously let me borrow his chalk bag today and told me chalk is chalk, just buy what's least expensive. But thanks, Choronodon, for looking out for me.

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

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Friday morning weigh-in: 176.5 lbs

 

JP3 skin-fold test:

Abdomen - 16 mm

Chest - 8 mm

Thigh - 18 mm

 

12.17% body fat

 

155 pounds lean mass

21.5 pounds fat

 

This is great! 3 pounds in 3 weeks and the same bf% measurement. It's probably not 100% accurate, but it's the best I got.

 

I need 3.5 more pounds in 3.5 weeks to reach my goal weight. Up to 2 pounds can be fat and I'll stay under 13% body fat.

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

Link to post

SL Workout A:

 

  • Barbell Squat:
    • 45 lb x 5 reps (+36 pts)
    • 45 lb x 5 reps (+36 pts)
    • 95 lb x 3 reps (+40 pts)
    • 135 lb x 2 reps (+44 pts)
    • 165 lb x 5 reps (+80 pts)
    • 165 lb x 5 reps (+80 pts)
    • 165 lb x 5 reps (+80 pts)
    • 165 lb x 5 reps (+80 pts)
    • 165 lb x 5 reps (+80 pts)
  • Barbell Bench Press:
    • 45 lb x 5 reps (+36 pts)
    • 45 lb x 5 reps (+36 pts)
    • 65 lb x 3 reps (+33 pts)
    • 85 lb x 2 reps (+32 pts)
    • 105 lb x 5 reps (+55 pts)
    • 105 lb x 5 reps (+55 pts)
    • 105 lb x 5 reps (+55 pts)
    • 105 lb x 5 reps (+55 pts)
    • 105 lb x 5 reps (+55 pts)
  • Bent Over Barbell Row:
    • 125 lb x 5 reps (+34 pts)
    • 125 lb x 5 reps (+34 pts)
    • 125 lb x 5 reps (+34 pts)
    • 125 lb x 5 reps (+34 pts)
    • 125 lb x 5 reps (+34 pts)

 

I've been having trouble keeping my shoulders pinned back on the bench press. I feel like this will become crucial now that the weight is actually starting to get somewhat heavy. I've been focusing on it for the last 4 or 5 workouts, assuming it would improve, but after 2 or 3 reps my shoulder blades still fall of the bench. Any tips?

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

Link to post

SL Workout B:

 

    • Barbell Squat:
      • 45 lb x 5 reps (+36 pts)
      • 45 lb x 5 reps (+36 pts)
      • 95 lb x 3 reps (+40 pts)
      • 115 lb x 2 reps (+39 pts)
      • 170 lb x 5 reps (+83 pts)
      • 170 lb x 5 reps (+83 pts)
      • 170 lb x 5 reps (+83 pts)
      • 170 lb x 5 reps (+83 pts)
      • 170 lb x 5 reps (+83 pts)
    • Standing Barbell Shoulder Press (OHP):
      • 45 lb x 5 reps (+49 pts)
      • 45 lb x 5 reps (+49 pts)
      • 60 lb x 3 reps (+44 pts)
      • 75 lb x 2 reps (+41 pts)
      • 95 lb x 5 reps (+69 pts)
      • 95 lb x 5 reps (+69 pts)
      • 95 lb x 5 reps (+69 pts)
      • 95 lb x 5 reps (+69 pts)
      • 95 lb x 5 reps (+69 pts)
    • Barbell Deadlift:
      • 135 lb x 5 reps (+66 pts)
      • 185 lb x 3 reps (+74 pts)
      • 215 lb x 4 reps (+103 pts)
      •  

I bought some chalk, but I forgot to bring it. Definitely would have been useful for the deadlift, as I'm almost certain my grip is what held me back.

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

Link to post

SL Workout A: (Did this yesterday, but never got around to posting it)

 

  • Barbell Squat:
    • 45 lb x 5 reps (+36 pts)
    • 45 lb x 5 reps (+36 pts)
    • 95 lb x 3 reps (+40 pts)
    • 135 lb x 2 reps (+44 pts)
    • 175 lb x 5 reps (+86 pts)
    • 175 lb x 5 reps (+86 pts)
    • 175 lb x 5 reps (+86 pts)
    • 175 lb x 5 reps (+86 pts)
    • 175 lb x 5 reps (+86 pts)
  • Barbell Bench Press:
    • 45 lb x 5 reps (+36 pts)
    • 45 lb x 5 reps (+36 pts)
    • 65 lb x 3 reps (+33 pts)
    • 85 lb x 2 reps (+32 pts)
    • 110 lb x 5 reps (+57 pts)
    • 110 lb x 5 reps (+57 pts)
    • 110 lb x 5 reps (+57 pts)
    • 110 lb x 5 reps (+57 pts)
    • 110 lb x 5 reps (+57 pts)
  • Pendlay Row:
    • 115 lb x 5 reps (+43 pts)
    • 130 lb x 5 reps (+47 pts)
    • 130 lb x 5 reps (+47 pts)
    • 130 lb x 5 reps (+47 pts)
    • 130 lb x 5 reps (+47 pts)
    • 130 lb x 5 reps (+47 pts)

Things are getting heavy

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

Link to post

Weighed in this morning at 178 lbs

 

JP-3 skinfold test:

Abdomen - 15 mm

Chest - 8 mm

Thigh - 18 mm

 

11.87% body fat

 

156.9 lbs lean mass

21.1 lbs fat

 

I'm kicking this challenges ass! Just need 2 more pounds in 2 weeks. I actually lost fat according to my measurements, so they're almost definitely inaccurate, but the measurements are remaining consistent.

 

I think I'll try and find a Bod Pod nearby and schedule an appointment when I reach a weight I want to start cutting from. Probably another 10-15 pounds.

 

I have been getting a ton of compliments on how good I look though. Not sure if its the extra weight or the fact that I've been sun bathing 4 or 5 times this summer. Maybe both.

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

Link to post

SL Workout B:

 

  • Barbell Squat:
    • 45 lb x 5 reps (+36 pts)
    • 45 lb x 5 reps (+36 pts)
    • 115 lb x 3 reps (+46 pts)
    • 155 lb x 2 reps (+51 pts)
    • 180 lb x 5 reps (+89 pts)
    • 180 lb x 5 reps (+89 pts)
    • 180 lb x 5 reps (+89 pts)
    • 180 lb x 5 reps (+89 pts)
    • 180 lb x 5 reps (+89 pts)
  • Standing Barbell Shoulder Press (OHP):
    • 45 lb x 5 reps (+49 pts)
    • 45 lb x 5 reps (+49 pts)
    • 65 lb x 3 reps (+45 pts)
    • 85 lb x 2 reps (+44 pts)
    • 100 lb x 5 reps (+71 pts)
    • 100 lb x 5 reps (+71 pts)
    • 100 lb x 5 reps (+71 pts)
    • 100 lb x 5 reps (+71 pts)
    • 100 lb x 4 reps (+65 pts)
    • So close!
  • Barbell Deadlift:
    • 135 lb x 5 reps (+66 pts)
    • 175 lb x 3 reps (+69 pts)
    • 215 lb x 5 reps (+113 pts)
  • You could hear me sigh the F-word when I missed my last rep on the OHP. I was really upset, but I'll hit it next time.

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

Link to post

awesome job kicking butt!

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awesome job kicking butt!

Thanks! This week will be exciting as I attempt to reach my goals on multiple lifts. I'll be trying to squat 190 for 5x5 on Wednesday, and I'll be trying to deadlift 225 and OHP 100 (again) as well. On Friday, I'll get to try to go for 120 on the bench press.

 

SL Workout A:

  • Barbell Squat:
    • 45 lb x 5 reps (+36 pts)
    • 45 lb x 5 reps (+36 pts)
    • 95 lb x 3 reps (+40 pts)
    • 135 lb x 2 reps (+44 pts)
    • 185 lb x 5 reps (+92 pts)
    • 185 lb x 5 reps (+92 pts)
    • 185 lb x 5 reps (+92 pts)
    • 185 lb x 5 reps (+92 pts)
    • 185 lb x 5 reps (+92 pts)
  • Barbell Bench Press:
    • 45 lb x 5 reps (+36 pts)
    • 45 lb x 5 reps (+36 pts)
    • 65 lb x 3 reps (+33 pts)
    • 95 lb x 2 reps (+35 pts)
    • 115 lb x 5 reps (+59 pts)
    • 115 lb x 5 reps (+59 pts)
    • 115 lb x 5 reps (+59 pts)
    • 115 lb x 5 reps (+59 pts)
    • 115 lb x 5 reps (+59 pts)
  • Pendlay Row:
    • 135 lb x 5 reps (+49 pts)
    • 135 lb x 5 reps (+49 pts)
    • 135 lb x 5 reps (+49 pts)
    • 135 lb x 5 reps (+49 pts)
    • 135 lb x 5 reps (+49 pts)

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

Link to post

SL Workout B:

 

  • Barbell Squat:
    • 45 lb x 5 reps (+36 pts)
    • 45 lb x 5 reps (+36 pts)
    • 105 lb x 3 reps (+43 pts)
    • 145 lb x 2 reps (+47 pts)
    • 190 lb x 5 reps (+95 pts)
    • 190 lb x 5 reps (+95 pts)
    • 190 lb x 5 reps (+95 pts)
    • 190 lb x 5 reps (+95 pts)
    • 190 lb x 5 reps (+95 pts)
  • Standing Barbell Shoulder Press (OHP):
    • 45 lb x 5 reps (+49 pts)
    • 45 lb x 5 reps (+49 pts)
    • 65 lb x 3 reps (+45 pts)
    • 85 lb x 2 reps (+44 pts)
    • 100 lb x 5 reps (+71 pts)
    • 100 lb x 5 reps (+71 pts)
    • 100 lb x 5 reps (+71 pts)
    • 100 lb x 5 reps (+71 pts)
    • 100 lb x 5 reps (+71 pts)
  • Barbell Deadlift:
    • 135 lb x 5 reps (+66 pts)
    • 185 lb x 3 reps (+74 pts)
    • 225 lb x 3 reps (+97 pts)

 

 

 

I forgot my chalk today, and the trainers were all in a meeting, so I couldn't borrow any from one of them. I think I'll get it next time as long as I bring my chalk. I still have two more chances to hit 1x5 @ 225 before the challenge is up. Interestingly, squats don't seem nearly as heavy as deadlifts. I must really have a weak back or super-strong legs.

 

There's this machine next to the squat rack at my gym that I've seen people use. It's not a smith machine, but you can do squats in it or calf raises. It looks kind of like this.These guys load up the machine with 45 lb plates (like 3 or 4 on each side) and go at it. The thing is, their legs are tiny and these guys aren't in the best shape.

 

Just for giggles, I decided to test it out. I loaded it up with 2 plates per side. EASY. 3 plates per side. STILL EASY. At 4 plates per side it was still pretty easy - easier than my 190 lb barbell squat - but I could actually feel weight.

 

Now, I just feel sorry for these guys that think they're getting a workout.

 

Oh yeah, I SMASHED 190 lbs on the squat and 100 lbs on the press! HULK!

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

Link to post

Just wanted to give a quick update.

 

It was my brother's bachelor party from July 4 - July 7. My diet went to crap - beer, pizza, just terrible stuff - but I got my workouts in. My brother and I went to the gym on Saturday morning. (He's doing StrongLifts too.) After a night of drinking, I felt like vomiting on more than one occasion during my workout.

 

I got it all in without plateuing, including a 120 pound bench press. 

 

Last night, I did Workout B and completed a set of 225 lb deadlifts. However, my shoulder press could not have been worse. Not one set did I finish all 5 reps - 4,4,3,2,1. I'm going to do like Jamie Fox and blame it on the alcohol.

 

So, I've successfully improved my lifts to where I wanted them to be by the end of the challenge. Now I just have to make sure my weight gets to where I want it. I didn't check it last Friday, but I'll check it tomorrow morning to see where I am. I should be pretty close to 180. 

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

Link to post

SL Workout A:

 

Still going strong

 

  • Barbell Squat:
    • 45 lb x 5 reps (+36 pts)
    • 45 lb x 5 reps (+36 pts)
    • 135 lb x 3 reps (+53 pts)
    • 165 lb x 2 reps (+54 pts)
    • 205 lb x 5 reps (+105 pts)
    • 205 lb x 5 reps (+105 pts)
    • 205 lb x 5 reps (+105 pts)
    • 205 lb x 5 reps (+105 pts)
    • 205 lb x 5 reps (+105 pts)
  • Barbell Bench Press:
    • 45 lb x 5 reps (+36 pts)
    • 45 lb x 5 reps (+36 pts)
    • 75 lb x 3 reps (+36 pts)
    • 105 lb x 2 reps (+37 pts)
    • 125 lb x 5 reps (+63 pts)
    • 125 lb x 5 reps (+63 pts)
    • 125 lb x 5 reps (+63 pts)
    • 125 lb x 5 reps (+63 pts)
    • 125 lb x 5 reps (+63 pts)
  • Pendlay Row:
    • 145 lb x 5 reps (+53 pts)
    • 145 lb x 5 reps (+53 pts)
    • 145 lb x 5 reps (+53 pts)
    • 145 lb x 5 reps (+53 pts)
    • 145 lb x 5 reps (+53 pts)

 

Things are getting heavy as heck. Linear progression is bound to slow down I guess. 

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

Link to post

At the weigh-in this morning I hit 179.5 lbs

 

My skinfold measurements were:

Abdomen - 15 mm

Chest - 9 mm

Thigh - 18 mm

 

12.17% body fat

 

157.7 lbs lean mass

21.8 lbs fat

 

These numbers look reasonable compared to two weeks ago. I haven't been following my diet very well since July 4, when I threw my brother a bachelor party. I've been going out almost every night this week, which means dinner has been compromised. I've tried to find alternative ways to get the calories in, but I guess I'm falling a bit short as I would have expected to exceed 180 by now.

 

I'll weigh in again on Monday, so I have three days to put on an extra 0.5 lbs. 

Level 3 Warrior

STR 12.5 | DEX 3 | STA 5.5 | CON 10.5 | WIS 5.5 | CHA 3

Challenge #1

Challenge #2

Challenge #3

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