Journey of a HD ners

HDLevs · October 21, 2015

So I've finally decided to just create a battlelog because I've been skipping on the past couple challenges and that just sucks. This will help with maintaining accountability and just as an outlet to vent off workout frustrations [my bench :'( ]. Looking forward to updating regularly and having this to look back on as I chronicle my fitness journey and enter high definition lol.

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HDLevs · October 21, 2015

First post will be for yesterday's workout

FitNotes Workout - Tuesday 20th October 2015

** Flat Barbell Bench Press **

- 145.0 lbs x 6 reps

** Dumbbell Row **

- 60.0 lbs x 6 reps

** Standing Military Press **

- 90.0 lbs x 6 reps

** Chin Up **

- 20.0 lbs x 6 reps

** Dips **

- 30.0 lbs x 8 reps

Workout was good. Body getting used to the new equipment. The barbells here feel way heavier than I'm used to but body adapting well. Working back up on my form for overhead press because it really fell off since going on candito linear programming. Sometimes I wonder if I should go back to stronglifts. The workouts were tough but i made much steadier progress. And still hope to do Texas method in the future. Will be working out lower body today and will be lifting pretty heavy. Looking forward to it.

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SpecialSundae · October 21, 2015

Hey!

Nice to see you with a battle log!

HDLevs · October 21, 2015

Hey!
Nice to see you with a battle log!

Thanks. Will be updating as much as I can

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HDLevs · October 23, 2015

Ok yesterday's workout

FitNotes Workout - Wednesday 21st October 2015

** Barbell Squat **

- 210.0 lbs x 6 reps

** Conventional Deadlift **

- 280.0 lbs x 6 reps

Was a good workout but the rain was pouringgggg outside so left without doing any optional exercises. Tried bringing my hips higher and it made the deadlift seem weird but went up OK.

Had to so overtime today so no work but woke up early and jogged. Started using zombie run! A week ago and have been loving it. Got my fastest time and pace yet but I was beat by the end of it. No more workouts for the week but will be posting new formcheck videos asap. Trying to think which reggae track to use next lol.

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HDLevs · October 25, 2015

So I went to Kingston today for some graduation stuff and I went by the leading sports store here. Been wanting to stop by for months. Turns out they have no squat racks and not as much weightlifting stuff but I did snatch some adjustable ankle weights so my microloading journey shall begin. I'll be switching to greyskull LP as of this week to try and JumpStart my linear progression again and use the added volume to work on form again. Still deciding which version to run but really excited about the principles of greyskull.

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HDLevs · October 28, 2015

Today's workout goes something like this (drop a beat)

FitNotes Workout - Tuesday 27th October 2015

** Flat Barbell Bench Press **

- 145.0 lbs x 5 reps

- 145.0 lbs x 7 reps

** Chin Up **

- 20.0 lbs x 5 reps

- 20.0 lbs x 6 reps

** Barbell Squat **

- 210.0 lbs x 5 reps

- 210.0 lbs x 7 reps

First workout using greyskull LP and it went well. In and out in an hour. Didn't get to microload but that's next week. Great workout. Energy was good and took some video as well. Got 8.5 hours sleep last night so awesome. Need to up my calories but that won't happen til next week. No jogging til Friday which is a bummer but gotta help out at work.

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HDLevs · October 28, 2015

That's the variant for greyskull I'm gonna follow. With an added dip plug in 2x a week. Hoping to get to that 300lb squat.

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HDLevs · October 30, 2015

FitNotes Workout - Thursday 29th October 2015

** Standing Military Press **

- 92.0 lbs x 5 reps

- 92.0 lbs x 7 reps

** Pendlay Row **

- 135.0 lbs x 5 reps

- 135.0 lbs x 6 reps

** Conventional Deadlift **

- 280.0 lbs x 6 reps

** Weighted Dips **

- 30.0 lbs x 6 reps

- 30.0 lbs x 8 reps

Workout log for today. Think I might have started too heavy for rows. I got the reps but they were harder than I'd want them to be. Think my diet is really lacking and making things so hard. Will watch for a week or 2 and if still no progress will try to add some more calories in. But have to try and hit calories consistently with adequate rest before proceeding like that.

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HDLevs · November 1, 2015

Today's workout

FitNotes Workout - Saturday 31st October 2015

** Flat Barbell Bench Press **

- 147.0 lbs x 5 reps

- 147.0 lbs x 8 reps

** Chin Up **

- 22.5 lbs x 5 reps

- 22.5 lbs x 6 reps

** Barbell Squat **

- 195.0 lbs x 5 reps

- 195.0 lbs x 8 reps

** Parallel Bar Triceps Dip **

- 6 reps

Dropped my squat weight to work on form and focus on depth. It worked quite well. Bench went surprisingly well. Still making tweaks to the form but I'm getting that arch more and more even though it feels like it jacks up my lower spine. Hopefully that stops soon. Chin ups still seem rough but getting the reps and form is good. Starting to feel it in my abs again so the weight is pretty heavy for me. Decided I'm gonna go heavy on dips 2x a week and light 1x to help with recovery and avoid any elbow problems. Haven't done any cardio all week. But will make it a priority this week. Tomorrow is church and cooking day so will meal prep for the week.

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SpecialSundae · November 1, 2015

If you're getting it right, the arch should mostly come from your thoracic spine rather than the lower spine. Try to focus on getting height in the chest rather than jacking up your lower back.

HDLevs · November 1, 2015

If you're getting it right, the arch should mostly come from your thoracic spine rather than the lower spine. Try to focus on getting height in the chest rather than jacking up your lower back.

Ok will do. I'll try to put more focus there.

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SpecialSundae · November 1, 2015

I generally know I've got my arch a bit wrong when I feel it in my lower back too much (and it ends up doing little for how much I can lift at that point).

HDLevs · November 3, 2015

FitNotes Workout - Monday 2nd November 2015

** Standing Military Press **

- 95.0 lbs x 5 reps

- 95.0 lbs x 7 reps

** Pendlay Row **

- 115.0 lbs x 5 reps

- 115.0 lbs x 10 reps

** Conventional Deadlift **

- 285.0 lbs x 6 reps

** Weighted Dips **

- 32.5 lbs x 6 reps

Really enjoying these dips. Slight shoulder pain but as soon as the reps stop it stops. Really working on perfecting my ohp form so I can get back up to my previous numbers. Love this lift as well. Deadlift were a lil tough but the cue I focused on today was pushing the floor away from me. It worked great on the first 3 reps then it was all PUSH or die!!!! Worked out. Dropped the weight o. The rows and it payed off in terms of form and getting alot of reps so will be able to move up by 5lbs next time instead of 2.5lbs

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HDLevs · November 5, 2015

Today's workout

FitNotes Workout - Wednesday 4th November 2015

** Flat Barbell Bench Press **

- 150.0 lbs x 5 reps

- 150.0 lbs x 7 reps

** Chin Up **

- 25.0 lbs x 5 reps

- 25.0 lbs x 6 reps

** Barbell Squat **

- 200.0 lbs x 5 reps

- 200.0 lbs x 7 reps

Finally hitting depth now but now I'm good morning the squats a lil. Think it was cause I was really hungry though. My core kept shaking in between reps of the final set of squats. Could have gotten more but just cut it early.

Chin ups still as rough as ever but still seem to be able to get at least 6 on the final set which I'm proud of with good form.

Bench press was good but the only problem I had was that I kept hitting the right upright which was distracting. Will try and bench using the other rack next time. Wanted to hit some bodyweight dips but had to leave early to get to the supermarket before the rain.

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HDLevs · November 8, 2015

FitNotes Workout - Saturday 7th November 2015

** Standing Military Press **

- 100.0 lbs x 5 reps

- 100.0 lbs x 7 reps

** Pendlay Row **

- 120.0 lbs x 5 reps

- 120.0 lbs x 8 reps

** Conventional Deadlift **

- 290.0 lbs x 5 reps

** Weighted Dips **

- 35.0 lbs x 6 reps

Workout back at my old gym. Ohp and rows were easy and good. Jumped the weight up by 5lbs for ohp because I forgot my ankle weights but still went well. Deadlift was a lil rough. Should have recorded the set but il do that this week. Dips went surprisingly well. Think I made the right decision only increasing weight twice a week. Really allows my elbow to heal up properly.

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HDLevs · November 15, 2015

FitNotes Workout - Monday 9th November 2015

** Flat Barbell Bench Press **

- 152.0 lbs x 5 reps

- 152.0 lbs x 8 reps

** Chin Up **

- 27.0 lbs x 5 reps

- 27.5 lbs x 5 reps

- 27.5 lbs x 6 reps

** Barbell Squat **

- 205.0 lbs x 5 reps

- 205.0 lbs x 7 reps

** Weighted Dips **

- 37.5 lbs x 6 reps

** Stationary Bike **

- 15:00

This workout especially the squats really messed with my back.

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HDLevs · November 15, 2015

FitNotes Workout - Saturday 14th November 2015

** Standing Military Press **

- 102.0 lbs x 5 reps

- 102.0 lbs x 6 reps

** Pendlay Row **

- 122.0 lbs x 5 reps

- 122.0 lbs x 8 reps

** Conventional Deadlift **

- 295.0 lbs x 5 reps

** Weighted Dips **

- 40.0 lbs x 5 reps

- 40.0 lbs x 8 reps

Today's workout was pretty good. Still working on my ohp. My form for deadlift isn't how I like it. Feels weird. Think I may need more volume for deadlift.

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HDLevs · November 19, 2015

FitNotes Workout - Monday 16th November 2015

** Flat Barbell Bench Press **

- 155.0 lbs x 5 reps

- 155.0 lbs x 7 reps

** Chin Up **

- 30.0 lbs x 5 reps

** Barbell Squat **

- 210.0 lbs x 5 reps

- 210.0 lbs x 7 reps

** Weighted Dips **

- 42.5 lbs x 6 reps

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HDLevs · November 19, 2015

FitNotes Workout - Wednesday 18th November 2015

** Standing Military Press **

- 105.0 lbs x 5 reps

- 105.0 lbs x 6 reps

** Pendlay Row **

- 125.0 lbs x 5 reps

- 125.0 lbs x 8 reps

** Conventional Deadlift **

- 300.0 lbs x 5 reps

** Barbell Curl **

- 65.0 lbs x 6 reps

** Parallel Bar Triceps Dip **

- 8 reps

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HDLevs · November 24, 2015

FitNotes Workout - Saturday 21st November 2015

** Flat Barbell Bench Press **

- 157.0 lbs x 5 reps

- 157.0 lbs x 4 reps

- 157.0 lbs x 8 reps

** Chin Up **

- 32.5 lbs x 5 reps

- 32.5 lbs x 6 reps

** Barbell Squat **

- 215.0 lbs x 5 reps

- 215.0 lbs x 7 reps

** Weighted Dips **

- 45.0 lbs x 6 reps

Finally made it up to the 1 plate dips again. Felt awesome but elbow still hurts a lil. Will have to start icing it from now on. Working up to getting that 100lb dips. Squats felt awesome but that back pump is pretty awesome. Filmed it a d form and depth looked good. Bench was a struggle but didn't have a spotter so was do or die. Felt lighter than I thought it would be though. Chin ups keep working me out the most though. Still getting the reps but still surprising me that I can.

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HDLevs · November 24, 2015

FitNotes Workout - Monday 23rd November 2015

** Standing Military Press **
- 107.0 lbs x 5 reps
- 107.0 lbs x 5 reps
- 107.0 lbs x 6 reps

** Pendlay Row **
- 127.0 lbs x 5 reps
- 127.0 lbs x 5 reps
- 127.0 lbs x 7 reps

** Conventional Deadlift **
- 305.0 lbs x 5 reps

** Weighted Dips **
- 47.5 lbs x 6 reps
- 47.5 lbs x 6 reps
- 47.5 lbs x 6 reps

Deadlift went well except for the 1st rep. Will be watching to see if there was any damage. Form I used here made the weight move a lot quicker than usual though and had my glutes firing strong.

Ohp felt pretty good. For the amrap set had another rep but got mentally distracted.

Rows still exploding off the floor into my chest but reps finally falling.

For dips i'm in uncharted waters now.. PRS going forward each workout if the weight keeps going up. Loving it though

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matty_mcfly · November 24, 2015

Checking in here for the session notes

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HDLevs · November 29, 2015

FitNotes Workout - Thursday 26th November 2015

** Barbell Squat **

- 210.0 lbs x 5 reps

- 210.0 lbs x 6 reps

** Flat Barbell Bench Press **

- 160.0 lbs x 5 reps

- 160.0 lbs x 8 reps

** Chin Up **

- 35.0 lbs x 5 reps

** Weighted Dips **

- 50.0 lbs x 6 reps

Chin ups nearly ruined my hands. It's working my grip so hard but reps finally dropping to 5 and at my all time PR so new territory as of next week. Squats went harder than expected. Had a hard time setting up but didn't get a lot of sleep the night before so think it may be an issue. Need to fix my conditiong soon or else those amrap sets are gonna go down hill. Bench was heavy but felt lighter than I expected which felt awesome.

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HDLevs · November 29, 2015

FitNotes Workout - Saturday 28th November 2015

** Standing Military Press **

- 110.0 lbs x 5 reps

- 110.0 lbs x 6 reps

** Pendlay Row **

- 120.0 lbs x 5 reps

- 130.0 lbs x 5 reps

- 130.0 lbs x 7 reps

** Conventional Deadlift **

- 290.0 lbs x 6 reps

- 310.0 lbs x 5 reps

** Barbell Curl **

- 65.0 lbs x 6 reps

** Parallel Bar Triceps Dip **

- 12 reps

- 10 reps

Ohp went well. My technique is not the best but its getting better. Loving the increased volume to work on my technique.

For both dl and pendlay row for the first set I put on the wrong weight. Head wasn't there for some reason. Hope it doesn't happen again. The lock out for the final rep was a bit iffy. But think that was caused my doing a working set by accident. 315 this week

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