50 Egg Challenge

Discussion in 'Training Logs' started by Paul Newbman, Apr 2, 2017.

  1. Paul Newbman

    Paul Newbman Fool Hand Luke

    Joined:
    Apr 12, 2007
    Messages:
    63,282
    Likes Received:
    6,430
    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.
     
  2. Paul Newbman

    Paul Newbman Fool Hand Luke

    Joined:
    Apr 12, 2007
    Messages:
    63,282
    Likes Received:
    6,430
    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.
     
  3. Paul Newbman

    Paul Newbman Fool Hand Luke

    Joined:
    Apr 12, 2007
    Messages:
    63,282
    Likes Received:
    6,430
    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.
     
  4. Paul Newbman

    Paul Newbman Fool Hand Luke

    Joined:
    Apr 12, 2007
    Messages:
    63,282
    Likes Received:
    6,430
    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.
     
  5. Paul Newbman

    Paul Newbman Fool Hand Luke

    Joined:
    Apr 12, 2007
    Messages:
    63,282
    Likes Received:
    6,430
    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.
     
  6. Paul Newbman

    Paul Newbman Fool Hand Luke

    Joined:
    Apr 12, 2007
    Messages:
    63,282
    Likes Received:
    6,430
    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.
     
  7. Paul Newbman

    Paul Newbman Fool Hand Luke

    Joined:
    Apr 12, 2007
    Messages:
    63,282
    Likes Received:
    6,430
    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.
     
    Last edited: Apr 21, 2017
  8. Oblivian

    Oblivian Aging Platinum Member

    Joined:
    Mar 7, 2006
    Messages:
    38,723
    Likes Received:
    7,301
    Location:
    Merica
    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.
     
  9. Paul Newbman

    Paul Newbman Fool Hand Luke

    Joined:
    Apr 12, 2007
    Messages:
    63,282
    Likes Received:
    6,430
    Cool man, again, much appreciated.
     
  10. Paul Newbman

    Paul Newbman Fool Hand Luke

    Joined:
    Apr 12, 2007
    Messages:
    63,282
    Likes Received:
    6,430
    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
     
  11. Paul Newbman

    Paul Newbman Fool Hand Luke

    Joined:
    Apr 12, 2007
    Messages:
    63,282
    Likes Received:
    6,430
    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
     
  12. Paul Newbman

    Paul Newbman Fool Hand Luke

    Joined:
    Apr 12, 2007
    Messages:
    63,282
    Likes Received:
    6,430
    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.
     
  13. Paul Newbman

    Paul Newbman Fool Hand Luke

    Joined:
    Apr 12, 2007
    Messages:
    63,282
    Likes Received:
    6,430
    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
     
  14. Paul Newbman

    Paul Newbman Fool Hand Luke

    Joined:
    Apr 12, 2007
    Messages:
    63,282
    Likes Received:
    6,430
    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
     
  15. Paul Newbman

    Paul Newbman Fool Hand Luke

    Joined:
    Apr 12, 2007
    Messages:
    63,282
    Likes Received:
    6,430
    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.
     
  16. Paul Newbman

    Paul Newbman Fool Hand Luke

    Joined:
    Apr 12, 2007
    Messages:
    63,282
    Likes Received:
    6,430
    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.
     
  17. Paul Newbman

    Paul Newbman Fool Hand Luke

    Joined:
    Apr 12, 2007
    Messages:
    63,282
    Likes Received:
    6,430
    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
     
  18. Paul Newbman

    Paul Newbman Fool Hand Luke

    Joined:
    Apr 12, 2007
    Messages:
    63,282
    Likes Received:
    6,430
    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
     
  19. Paul Newbman

    Paul Newbman Fool Hand Luke

    Joined:
    Apr 12, 2007
    Messages:
    63,282
    Likes Received:
    6,430
    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.
     
  20. Paul Newbman

    Paul Newbman Fool Hand Luke

    Joined:
    Apr 12, 2007
    Messages:
    63,282
    Likes Received:
    6,430
    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
     

Share This Page