Arigh Posted February 14, 2012 Author Report Share Posted February 14, 2012 2/10/12Round 1 Week 4 Overhead PressOverhead Press10@455@655@85Pull Ups108@+255@355@455@55Hex Bar Shrugs3x10@135,225,275 Quote Link to comment
Arigh Posted February 14, 2012 Author Report Share Posted February 14, 2012 2/14/12Round 1 Week 4 DeadliftDeadlifts3x5@135, 175, 205Dumbell Curls3x10@35Elliptical - Figured deload week is as good a time to start doing cardio as any. Could have easily gone longer, but going to ease into it at resistance 8-10 until able to do 30 minutes5:00, Resistance 8Skipped abs due to eating Thai food right before going, would have been ugly. Will probably do something later tonight. Quote Link to comment
Arigh Posted February 16, 2012 Author Report Share Posted February 16, 2012 2/15/12Round 1 Week 4 Bench PressBench Press10@1355@1555@185Pull ups5, 10, 10, 10, 7, 5T-Bar Rows10@905@1353@1805@13510@90 Quote Link to comment
Arigh Posted February 21, 2012 Author Report Share Posted February 21, 2012 Rolled my snowmobile this weekend, so I'm taking a week off. Not really injured, but I'm playing it safe. Quote Link to comment
Arigh Posted February 28, 2012 Author Report Share Posted February 28, 2012 2/28/12Round 2 Week 1 Overhead PressFinally back to lifting! Already feel better now that I've gotten to take out some of the pent up energy I've had over the last week and a half doing nothing.Overhead Press5@955@1157@125 Weighted Pull Ups5@bodyweight10@bw+2510@bw+357@bw+454@bw+455@bw5@bw Quote Link to comment
Arigh Posted March 1, 2012 Author Report Share Posted March 1, 2012 2/29/12Round 2 Week 1 Deadlift DayDeadlifts10@1355@1855@2305@2705@305Hanging Leg Raises5x15Curls 2x10@35, 40As I was walking home from the gym, a girl rounded the corner out of an alley as I was going to cross the street, and I jumped out of the way... Right into a puddle. Gym shoes status: Nice and soaked ಠ_ಠ Quote Link to comment
Arigh Posted March 3, 2012 Author Report Share Posted March 3, 2012 3/2/21Round 2 Week 1 Bench DayBench Press10@45, 1355@1755@2055@235Bent Over Dumbbell Row10@7010@8510@100Pull ups5, 10, 10, 5 Quote Link to comment
Arigh Posted March 6, 2012 Author Report Share Posted March 6, 2012 3/5/12 Round 2 Week 1 Squat DaySquats3x5@280,325,370Leg Press3x10@225,315,405Machine Leg Curls - They had this machine hidden away behind another, so I hadn't seen it before... I can finally do hamstrings, rather than badly doing glute ham raise on my floor with my feet tucked under my couch! AWESOMENESS > 10 (on a 10 scale)5x10@50,80,120,120,140Machine Leg Extension3x10@100,140,160Skullcrushers3x10@75,95,105Machine Tricep Extensions3x10@100,130,150 Quote Link to comment
Arigh Posted March 8, 2012 Author Report Share Posted March 8, 2012 3/7/12Round 2 Week 2 Overhead Press DayOverhead Press10@455@953@1053@1204@135Pull ups54x5@25,35,45,55Standing Dumbbell Shoulder Press3x10@40 Quote Link to comment
Arigh Posted March 9, 2012 Author Report Share Posted March 9, 2012 3/8/12Round 2 Week 2 Deadlift DayDeadlifts 10@1355@2253@2503@2854@320Hanging Leg Raise5x15Dumbbell Bicep Curl3x10@30,35,40 Quote Link to comment
Arigh Posted March 13, 2012 Author Report Share Posted March 13, 2012 3/9/12Round 2 Week 2 Bench DayBench Press10@1353@1903@2203@2453@22520@135Dips20,15,10Dumbbell Chest Flyes3x10@40,35,353/12/12Round 2 Week 2 Squat DaySquats 10@1355@2253@2753@3003@3450@390 FAILEDWent straight forward, glad I had the safety bars in place, would have been unpleasant if they weren't there. My back just didn't work, so I put on a belt, and did the next set quite angry with myself. Got 7, pretty pleased.7@380 with a belt3x10@225Leg Curl3x10@120,140,160Leg Extension3x10@140,160,180 Quote Link to comment
Arigh Posted March 13, 2012 Author Report Share Posted March 13, 2012 3/13/12Round 2 Week 3 Overhead PressOverhead Press10@453x5@65,85,1102x3@125,1403x10@85,65,45For pull ups, I decided to see how high I could actually go, pyramided up to 90 and got 2. Pull ups2x5@bodyweight,254@353@452@551@702@9010, 5, 3, 1 Quote Link to comment
Arigh Posted March 17, 2012 Author Report Share Posted March 17, 2012 3/16/12Round 2 Week 3 Deadlift DayDeadlift135x10225x5270x5305x3340x3225x10225x5225x3135x10135x5135x3Dumbbell Curls35x1040x8Seated Dumbbell Curls30x830x8Crunches 2x50Oblique crunches2x30@ +10 lbsHanging Bent Leg Raise2x40 Dumbbell Shrug50 lb x 20 50 lb x 20Last thing I did before my favorite exercise: Lay on the floor and regret working out.Edit: After this, I used a lacrosse ball to work out some kinks all over, and a lot of stretching. Since starting to do this a few days ago, I feel a million times better. Why was I not foam rolling and using a ball before? Aside being stubborn and lazy. "I don't need that, I stretch after!" Bah! Hindsight is a pain in the butt. Quote Link to comment
Arigh Posted March 17, 2012 Author Report Share Posted March 17, 2012 3/17/12Round 2 Week 3 Bench DayBench 45x1095x10135x10190x5230x3260xFAILED 225x1 (I was going to do more, but I just couldn't. Not sure why I'm losing strength on my bench, I even warmed up properly this time)135x10135x5135x395x1095x595x345x1045x545x3Neutral Grip Face Pull (Had never done these, but after reading about issues with rotator cuffs and their relation to the scapula, I decided to toss these in from now on)10@30,45,65,85,100Bent Over Dumbbell Rows3x10@80,90,100Pull ups5, 10, 10, 10, 10, 5Now time for some stretching and lacrosse ball action. Quote Link to comment
Arigh Posted March 21, 2012 Author Report Share Posted March 21, 2012 3/21/12Round 2 Week 3 Squat DayFinals week sort of screwed me over in terms of timing, so I had to wait a few more days than I would have liked to get back into the gym. But now that those are done, I can resume a semi-normal schedule. Squat135x10225x5275x3325x5370x3410x2225x10x3 (Box squats, feel like I'm pretty quad dominant, so I was trying to work on that a bit)Seated Leg Curl4x10@120,140,160,180Seated Leg Extension4x10@140,160,180,200Leg press3x10@135,225,315,405Calf Raises on Leg Press2x15@405,49520@585Dips10,12,15Foam rolled after, going to stretch shortly and use a lacrosse ball.Progress from Round 2, including reps from last set of each weekCalculated 1RM for SquatCalculated 1RM for BenchCalculated 1RM for DeadliftCalculated 1RM for Overhead PressPlanned Round 3 Weights/SetsStill loving 5/3/1, psyched every time I go to the gym because I know I'm going to be trying to break a PR. Also, it lets me indulge my love of seeing things quantified. Quote Link to comment
Arigh Posted March 22, 2012 Author Report Share Posted March 22, 2012 I apparently tweaked my shoulder working out earlier. I didn't notice it for a little while after the fact, but as soon as I did I iced it for 30+ minutes. Just iced it again for 20 minutes. I'll be doing this again before I go to sleep, and tomorrow as well. Going to give it a few days before I start my deload week, so that week might turn into week(s). Lame. Quote Link to comment
Arigh Posted April 2, 2012 Author Report Share Posted April 2, 2012 Round 3 Week 1 Bench DayMixing up the order a tiny bit this week, I'm skipping OHP all-together this week to let my shoulder continue to recuperate. I'm also going to PAX East, and I'm planning on working out with a friend while there. We're going to end up doing deadlifts and squats, so I pushed bench to day 1. Pretty sure the tweaked shoulder wasn't just from dips last week, it was also due to hand sanding the mold for the nosecone of the FSAE car for something like 3 hours. Repetitive use injuries ftw. Squat5x10@1353x10@225Working on squat form and depth. ATG with a pause at the bottom. I feel like I was doing something right... cause my boxers split right down the rear! xDBench Press2x10@1354x5@178,189,200,2116@223Face Pulls3x10@30,50,70T-Bar Rows4x10@90,135,180,225Push ups 2x20 Warm up and cooldown Quote Link to comment
katscratch Posted April 4, 2012 Report Share Posted April 4, 2012 hand sanding the mold for the nosecone of the FSAE car for something like 3 hoursHow did I not know this?!?!?! That is so cool! I had a friend who worked on Western Washington's V8 2000-2001 ish. So awesome.And now that I'm totally outed reading your log, Nice Work on the clothing shred, Banner Quote Link to comment
Arigh Posted April 11, 2012 Author Report Share Posted April 11, 2012 Western Washington's V8 2000-2001 ish. So awesome.Highlighted my thoughts about that V8! I just heard about that project from someone down at the shop, and we found a sound clip of it running: It sounds AMAZING. Quote Link to comment
Arigh Posted April 11, 2012 Author Report Share Posted April 11, 2012 So updates since my return from Boston and PAX (WHICH WAS TOTALLY AWESOME)! I did get to work out one day, but it didn't go that well. I was tired, and my friend's workout called for bench/rows/squats/pull ups/core. I followed along with him, dropping my weights on rows and bench waaay down because I had just done both 2 days prior. By the time we rolled around to squats, I was toast. I failed my last set, and having a friend around to help with form is super useful. He (rightly, since I finally had a mirror) called me on my squat depth. I'm not quarter squatting or anything, but I'm not getting below parallel. I'm maybe 2-3 inches off. I think it's due to both mobility/flexibility and bad form. So, in the interest of not hurting myself, I'm going to hold off on the next round of 5/3/1 and just do a 4 day split of 5x5. It'll be the same exercises, but I'm dropping my squat weight down and working my way back up. Going to follow up the 5x5 with 2-3x10 at a low weight concentrating strictly on form and going as low as I can while maintaining good form.It should be interesting, since I'll from now on be working out at 5 am. I just started an internship, and the 9-5 schedule combined with my desire to go down to the FSAE shop after work each day means 5 am is the only time I have to go work out. And on that note, time for bed! Quote Link to comment
katscratch Posted April 11, 2012 Report Share Posted April 11, 2012 Welcome back!Sounds like you got some good info out of your session, at least! I'm very curious how switching to early mornings feels.... I keep thinking about it but decide to sleep once morning arrives....Sleep well! Quote Link to comment
Arigh Posted April 17, 2012 Author Report Share Posted April 17, 2012 I keep thinking about it but decide to sleep once morning arrives....This is what happened all last week. My schedule just wasn't close enough for me to make this work, so this week I'm starting fresh, and this time in the mornings. Today was the first day, and it was awful, but I feel like it'll improve as my sleep schedule becomes more in tune with the early wake up time! Quote Link to comment
Arigh Posted April 17, 2012 Author Report Share Posted April 17, 2012 4/16/2012Push Ups (warm up)20Overhead Press45x10100x5115x5130x5Pull Ups105@Bodyweight+105@Bodyweight+354@Bodyweight+6510Dumbbell Shoulder Press3x10@50 Quote Link to comment
Arigh Posted April 18, 2012 Author Report Share Posted April 18, 2012 4/17/2012Deadlift DayDeadlifts5@225,245,260,2804@320Standing Dumbbell Curls2x10@30,35Seated Dumbbell Curls2x10@30Hanging Leg Raise2x15Hex Bar Shrugs4x10@135,185,235,185Planks3x30 secondsOblique Crunches2x30@+10 Side Planks3x30sAfter my 4th set of deadlifts, I started to feel lightheaded and slightly nauseous. It made for a real WONDERFUL (miserable, horrible, terrible, awful also fit here) experience the rest of the time I was there. Quote Link to comment
Arigh Posted April 24, 2012 Author Report Share Posted April 24, 2012 4/23/2012Bench DayBench135x10170x5190x5225x3185x6Dumbbell Row3x10@70,80,90Neutral Grip Face Pulls3x15@75,90,100Pull Ups5, 10, 10, 5Lateral Raises into Shrugs3x15@20 Quote Link to comment
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