Week 4: 5/30/11
1st time I had to workout after I got home from work! I don’t like working out after work as the last few times I did it my performance was sub par. No choice today due to my gym closing early for Memorial Day.
Ok workout today and learned some mistakes that I am doing that I need to correct next session.
Image by wolfnowl via Flickr
Week 3: 5/27/11
I did not get enough sleep today, maybe about 4 hours worth. Think I was kinda excited to lift today that and my puppy waking me up! Weights still feel not too heavy and I think my body is getting used to the routine again.
Took some extra White Flood today to boost me up and I think it helped!
Also found out there is another 12 week Transformation Contest coming next week so I think I will enter it and hopefully I do not get sick near the end of my 12 weeks like last contest! Actually excited about it because I like to challenge myself and see what I can do in 12 weeks.
Lifting:
(WU = Warmup Sets, WS = Work Sets)
Squats:
WU
Bar x (2×5)
65 x 5
110 x 3
155 x 2
WS
200 x (5×5)Bench Press:
WU
Bar x (2×5)
50 x 5
95 x 5
WS
140 x (5×5)Bent-over Rows:
WU
none
WS
135 x (5×5)Dips:
WU
BW x 5
WS
+30 x (3×5)Reverse Crunch:
(3×12)
Cardio:
None
Workout Notes:
Squats:
Squats still somehow felt a little light still even though I increased the weight by +10 lbs from last session!
I also realized that I was putting the bar a little too high and made it more low bar and it feels nice! Learned something new everyday lol!
For a year i thought I was squatting low bar and somehow I just had an “AHA!” moment and found that spot on my back that shelved the bar real nice now!
Think I will have to lower the rack pins a notch down as I had to lean up a bit just to rerack now!
Reracking today after I found that nice shelf on my back for the bar is when I realized my bar positioning has been off for until today!
The ONLY thing that almost got me real upset was when some idiot accidentally rolled a ball underneath me on my last rep of 5×5 as can be seen on the video above!Bench Press:
Added another +10 lbs from last session and the bar still felt a bit light. Didn’t really had a feeling of struggling until the very last rep on my 5th set!
Enjoyed the lift and I almost got upset when the person spotting me on the last set decided he wants to hold the bar when I was struggling on my 5th set last rep!
I specifically told each and EVERY Spotter before they spot me NOT to touch the bar unless its about to smash my face!
I don’t need anyone do shoulder shrugs when I am benching!
But at least the other spotters knew how to spot properly
Bent-over Rows:
Added +10 lbs also and the bar still felt light also.
BUT my form is not good. Found out I am rounding my lower back so need to focus on fixing that the next few sessions!Dips:
Added +10 lbs also and it all went well.
Energy level was still up at this stage!Reverse Crunch:
Good sets as well!
Did feel the burn on the last set!
Image via Wikipedia
Week 3: 5/25/11
Another great workout session. Had my 6 hour sleep and that seems to be the usual amount of time of rest I get.
Looking at my log I decided to up some of my progression due to how easy they felt the previous session and seems to have been a good call!
One more thing I like about workout days is the PWO High Carb Meal!!!
I so look forward to those!
Image via Wikipedia
Week 3: 5/23/11
Another early morning workout. Did my morning routine (brush teeth, drop the kids off at the pool, drink some cold water). Was great to see when I checked my body fat % and weight this morning. Looked like I lost fat and gained lean body mass
Took my White Flood again with my Intra-workout drink to help boost and wake me up. Everything went and felt easy today somehow! Maybe I was motivated after that weigh in this morning!
Overall an outstanding workout day!
Image via Wikipedia
Week 2: 5/20/11
Today was another good workout. Woke up from a 5-6 hour sleep and then ate my Proatmeal (consisting of 1 serving WPI + 1 serving steel-cut oats + 4 strawberries).
I didn’t feel that energetic today so I added a serving of White Flood in my Intra-Workout drink (consists of 1.5 liters cold water and ice + 1 serving Purple Wraath + 1 serving Purple InTrain).
Today’s routine went well and felt great while doing it!
Week 2: 5/18/11
Today was a good day.
Woke up at 5AM, ate my Pre-workout meal of 1 serving WPI and 1 serving steel-cut oats. Arrived at the gym by 6AM ready to rock!
Good progression on Squats so far and today’s weights on the bench press and bent-over rows should have been my starting weights last week when I restarted lifting again.
Got back home and took my son to school, walked my dog and ate leftover 93% lean meatloaf and quinoa.
Life is good and now going to take a nap before my family comes back home and then graveyard shift at work later tonite.
Week 2: 5/16/11
Todays workout was not that bad at all! DOMS has subsided and it felt good to lift again!
Dropped the weights to what I should have started with in the first place and everything went smooth. Was in and out of the gym in an hour and few minutes. This is doing the whole 5×5 workout plus accessory exercises plus foam rolling and dynamic stretching Pre-workout!
Best part is that my wife bought me a new pair of shorts that cut off above the knees! I have a bunch of basketball shorts that go a little below the knee and it annoys the hell out of me when it catches on my skin when I do squats!
Mental Note to Self: Wear short shorts for squatting!
Image via Wikipedia
So I just read a blog post from Stronglifts author Mehdi about Strength goals. the blog post can be found here: What Are Your Strength Goals? Part 1 | StrongLifts.com.
On my last training log I had setup some strength goals and actually achieved some of them. (I was able to do 3×5 Squat @ 260 lbs and 1×5 Deadlift @ 330 lbs). This time I will do the same and setup some small manageable goals that I want to achieve at a specific time frame.
12 week Strength Goal from May 9, 2011 to July 29, 2011:
Squats: 5 reps @ 270 lbs
Overhead Press: 5 reps @ 140 lbs
Bench Press: 5 reps @ 200 lbs
Bent-over Rows: 5 reps @ 200 lbs
Deadlift: 5 reps @ 320 lbs
One thing that I have learned since I started training a few months ago is that setting up a goal is a very useful tool. It helps motivate you as you get closer and closer to your goal. It is also VERY important that you setup REACHABLE goals and not some crazy number that is impossible for you to achieve at the time. Small goals are best and just increase those goals in small increments as you reach them!
Another important factor is that your goals needs to be measurable.
Related Article:
SMART Goal Setting: A Surefire Way To Achieve Your Goals: http://www.goal-setting-guide.com/goal-setting-tutorials/smart-goal-setting
Week 1: 5/13/11
Notes:
2nd workout and still kinda sore from the 1st one a few days ago.
Dropped the weight on the squat and guestimated how much I can do on the other 2 lifts, which I guestimated just a pinch too much to restart with.
Otherwise a not so bad workout.
I was actually able to move faster in my workouts this time around as well 
Week 1: 5/11/11My very 1st workout really kicked my ass! Suffering from severe DOMS so decided to make it a recovery day.
This just shows me that I lifted too heavy on my initial session.
Need to lighten the load then build myself back up the right way!
