50 Egg Challenge | Page 2

Discussion in 'Training Logs' started by Cool Hand Luke, Apr 2, 2017.

  1. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    5x5 Progress

    262.5lbs squats
    167.5lbs bench
    175lbs rows

    Squats are definitely getting harder to do. Granted, I was hungover this morning so maybe not my best or strongest effort.
     
    #21
  2. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    Pull ups
    9 strict - 6 assisted
    5 strict - 1o assisted
    4 strict - 11 assisted

    Was hoping to get that 10th rep, but barely got the 9th.

    pushups - wide hand position, elbows in
    20, 20 & 17

    Dumbbell flies
    30x15, 35x15, 40x15

    bent over dumbbell rows
    30x15, 35x15, 40x 10

    21's
    bar, bar + 10, bar + 20, bar + 10, bar

    calf raises - 6 sets x 20 reps

    Really focused on squeezing the bar as hard as possible for the 21's, hoping this will help with my grip strength for deadlifts.
     
    #22
  3. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    Cardio, Abs and Stretching

    15 minutes jump rope consisting of:
    3 minutes slow alternating skip
    3 minutes med alternating skip
    3 minutes double alternating step
    3 minutes double step
    3 minutes fast alternating skip

    5 rounds Bas Rutten's Boxing with neck bridges between rounds

    3 sets reverse planks - 45 seconds each

    3 sets leg raises - 5 reps each

    stretching 7-10 minutes

    I really focus on trying to flex my abs during the shadow boxing to get that extra ab work.
     
    #23
  4. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    5x5
    Squats - 265lbs
    OHP - 110lbs - 3/3/3/3/3 reps
    Squats - 290lbs (x1 set)

    Today was rough. Last two sets for squats were miserable but I got them. I did not sleep well last night so for now, attributing it to that as well as the fact I smoked 2 cigars yesterday.

    OHP's were better, still only managed 3reps per set and really concentrated on strict form throughout. I am deloading to 95lbs for next time.

    My overhand grip finally gave out at 290lbs today for deadlifts. Last time (call it a year ago) it gave out at 225lbs so thats a remarkable improvement for me. It gave out on the 3rd rep so quickly changed to yin/yang and both final reps were really fucking easy. I was struggling at 315lbs for reps at my best and I don't think another 20lbs will be too tough - still taking it slow with 5lbs increments.
     
    #24
  5. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    warmup with light stretching

    pull ups
    1st set - 9 reps - 6 assisted
    2nd set - 5 reps - 10 assisted
    3rd set - 4 reps - 11 assisted

    barbell shrugs
    1st set - bar x 15 reps
    2nd set - bar+20 x 15 reps
    3rd set - bar+50 x 15 reps

    standing dumbbell flies & press (side/front/up)

    1st set - 1 minute for each (3 mins)
    2nd set - 45 seconds for each (2:15)
    3rd set - 30 seconds for each (1:30)

    standing upright barbell rows
    1st set - bar x 15 reps
    2nd set - bar +10 x 15 reps
    3rd set - bar + 20 x 15 reps

    seated overhead dumbbell presses

    1st set - 20lbs x 12 reps
    2nd set - 25lbs x 10 reps
    3rd set - 30lbs x 7 reps.

    7 minutes calf raises.
     
    #25
  6. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    Cardio, Abs and Stretching

    15 minutes jump rope consisting of:
    3 minutes slow alternating skip
    3 minutes med alternating skip
    3 minutes double alternating step
    3 minutes double step
    3 minutes fast alternating skip

    5 rounds Bas Rutten's Boxing with neck bridges between rounds

    3 sets reverse planks - 1 minute, 45 & 45 seconds

    3 sets leg raises - 6 reps each

    stretching 10 minutes

    A little anxious about tomorrows squats - last time they were a chore, this time will hopefully have slept better.
     
    #26
  7. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    Failure is the name of the game I suppose.

    5x5
    Squats - 267.5lbs - 5/5/3/3/2
    Bench - 170lbs
    Rows - 177.5lbs

    @Oblivian you'll remember I had similar issues with my squat at 225 or 227.5lbs - I kept increasing the weight but only did 3 reps per set for 3-4 workouts and then tried again and got them. I will try the same here. Going to increase the weight for the next 3-4 workouts and only do 3 reps per set. Then drop back down to 267.5lbs to see if I can get all 5x5.

    For my bench, luckily my wife was there - she watched my fourth set which was dismal and put her fingers on the bar for my 5th set on reps 2, 3 & 4. No assistance but it made all the difference.
     
    #27
    Last edited: Apr 21, 2017
  8. Oblivian Aging

    Oblivian
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    Sounds like a plan. 270 lbs for 5 sets of 3 shouldn't feel too hard, but it will be good to hit the reps without a major struggle since the last few weeks were rough. I'd probably run the 5 sets of 3 until you can't and then revisit 5x5.
     
    #28
  9. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    Cool man, again, much appreciated.
     
    #29
  10. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    Pull ups
    9 strict - 6 assisted
    5 strict - 10 assisted
    4 strict - 11 assisted

    Did some pull ups at the park today, so got plenty in altogether.

    pushups - wide hand position, elbows in
    20, 20 & 20

    Dumbbell flies
    30x15, 35x15, 40x15

    bent over dumbbell rows - paused squeeze at top.
    30x15, 35x10, 40x 8

    Hammer curls
    20lbs x 20 reps
    25lbs x 15 reps
    30lbs x 10 reps

    21's
    bar, bar + 10, bar + 20, bar + 10, bar

    calf raises - 6 sets x 20 reps
     
    #30
  11. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    Cardio, Abs and Stretching

    10 minutes jump rope consisting of:
    2 minutes slow alternating skip
    2 minutes med alternating skip
    2 minutes double alternating step
    2 minutes double step
    2 minutes fast alternating skip

    9 rounds Bas Rutten's Boxing with abs between rounds (29 minutes)

    stretching 10 minutes
     
    #31
  12. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    3x5
    Squats - 270lbs
    OHP - 112.5lbs (2/3/2/1/2)

    1x5
    Deadlifts - 295lbs

    Squats were ok, but not great. OHP was terrible - I was going to progress with 3x5 for a bit on this one too, but I just can't get that weight up. Will likely drop back down to the 95lbs like the app recommended last time.

    Deads were great, yin/yang grip was fine and I can still progress with adding 5lbs per completed workout for now.
     
    #32
  13. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    Got up and played golf today with my 4 year old, it was windy as fuck, still shot an 89 from the Gold Tees (non Pro)

    Pull ups
    10 strict - 5 assisted
    5 strict - 10 assisted
    5 strict - 10 assisted

    Finally got that 10th rep, much quicker than I got the 9th rep. Also, got an extra rep on final set so a total of 20 strict reps, good shit.

    barbell shrugs
    45lbs plates each hand - 20 reps x 3 sets

    standing dumbbell flies & press (side/front/up)

    1st set - 1 minute for each (3 mins) - 5lbs
    2nd set - 45 seconds for each (2:15) - 10lbs
    3rd set - 30 seconds for each (1:30) - 15lbs

    calf raises
    6 sets x 20 reps
     
    #33
  14. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    Cardio, Abs and Stretching

    25 minutes jump rope consisting of:
    5 minutes slow alternating skip
    5 minutes med alternating skip
    5 minutes double alternating step
    5 minutes double step
    5 minutes fast alternating skip

    3 sets reverse planks - 45 seconds each

    3 sets vertical leg lifts - 3 sets - 8/7/5 reps

    3 sets paused crunches with squeeze at top of rep - 15 reps each

    stretching 10 minutes
     
    #34
  15. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    Dropped both Squats and Bench down to 5 sets x 3 reps, considering the struggle I had last time.

    5x3
    Squats - 272.5lbs
    Bench - 172.5lbs

    5x5
    Rows - 180lbs

    Got all my bench reps with no issue.
     
    #35
  16. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    Ok so roughly 3 weeks ago I weighed myself because I knew I had gained so much weight despite all my exercising. 230lbs is what the scale said and I know had I weighed myself a week or 2 before that, I was heavier. I did not get demotivated or discouraged because I knew I had been eating poorly but very consistent with my workouts.

    I have continued to work out since the 29th of last month with 2 full clear days between doing my main 5x5 lifts in order to give my weak ass legs enough recovery between sessions. As you have seen from the log, day 2 is accessory lifting, focusing mainly on the non leg muscles used the day before in the 5x5 workout. Day 3 has been cardio and stretching, mostly to get me loose and ready for the next day's 5x5 session. I have not missed a workout since the 29th of last month i.e. 30 straight days of exercise.

    12 days ago, I started carb cycling for the first time. Day 1, I eat about 200 grams of carbs. Day 2, I eat zero carbs (in reality it has been about 10-15 grams of carbs. Day 3, I allow myself up to 50 grams of carbs. Then I repeat the 3 day cycle.

    The carb cycling coincides with my workout like this -

    Day 1 5x5 - 200 grams of carbs
    Day 2 Accessory work out - zero carbs
    Day 3 Cardio - 50 grams of carbs

    I don't know if this is the optimal formula but I weighed in this morning at 216.4lbs. This a pretty drastic drop and I have definitely noticed my clothes being looser and my profile leaning out.

    I used to do the keto-genic diet which my body reacted very well to but the longest I was ever able to last was 5 months (in which I lost 30lbs). This method of carb cycling is less of a chore to follow and it is also easier on my wife in terms of meal planning.
     
    #36
  17. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    Pull ups
    10 strict - 5 assisted
    6 strict - 9 assisted
    5 strict - 10 assisted

    pushups - wide hand position, elbows in
    20, 20 & 20

    Dumbbell flies
    30x15, 35x15, 40x10

    bent over dumbbell rows - paused squeeze at top.
    25x15, 30x12, 35x 10

    Narrow grip upright barbell rows
    Bar til failure
    Bar + 20lbs til failure
    Bar + 50lbs til failure
     
    #37
  18. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    Cardio, Abs and Stretching

    25 minutes jump rope consisting of:
    5 minutes slow alternating skip
    5 minutes med alternating skip
    5 minutes double alternating step
    5 minutes double step
    5 minutes fast alternating skip

    I really focused on squeezing my calfs on the jump last time and they have been in agony since. I did the same today as I had better mobility and hoping they don't react the same. I can see they've grown in the past 10 days.

    3 sets reverse planks - 1min/45/30 seconds each

    3 sets vertical leg lifts - 3 sets - 9/7/5 reps

    3 sets paused oblique crunches with squeeze at top of rep - 10 reps each side

    stretching 10 minutes
     
    #38
  19. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    5x3
    Squats - 3/3/3/3/0 - 275lbs - 1 set of 225lbs x 5 reps
    OHP - 2/1/1/1/1

    I felt a twinge in my lower back on the 3rd rep of the 4th set - I decided not to tempt fate, so dropped the weight by 50lbs but could still feel that slight twinge. Sucks as thought I would be able to do 3x5 for some time before having to reset.

    OHP was just terrible - the final set/rep was miserable so clearly too heavy for me - not sure if I should drop back to the recommend 95lbs and try again or not.


    5x1
    Deadlifts - 300lbs

    Actually, didn't realize that I did 290lbs the first time around so went back into the garage and did my 300lbs set. Easy Peasy.
     
    #39
  20. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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    So I saw some videos of people doing pullups and I see that I may have been doing them wrong - I wasn't getting full extension at the bottom and I wasn't pulling my hands away from each other on the way up which forces you to engage the back. I have been doing them with continual tension so this meant reduced reps, but not by many though I forgot to do all the assisted reps, lol.

    Pull ups
    9 strict
    5 stric
    3 strict

    45lbs plates each hand - 20 reps x 3 sets

    standing dumbbell flies

    1st set - 1 minute - 10lbs
    2nd set - 45 seconds - 15lbs
    3rd set - 30 seconds - 20lbs
    4th set - 30 secons - 25lbs

    seated alternate dumbbell press
    1st set - 25lbs - 15 reps each
    2nd set - 30lbs - 11 reps each
    3rd set - 35lbs - 7 reps each

    Wide grip upright barbell rows

    1st set - bar - 15 reps
    2nd set - bar+20lbs - 15 reps
    3rd set - bar_ 30lbs - 12 reps

    calf raises - 100 reps
     
    #40

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