Kframes Log.

[Kframe]

Well. Here it is, my work out and weight tracking log.

I had my first work out in years today, and I plan on sticking to it. I weighed my self at 362lbs. A few weeks ago I was at 371, so at least the diet is working. I am going to do this right and keep my self accountable here.

Those who remember my Elbow joint paint thread, knows I was leery of 5x5. So I decided to do those lifts, but with lighter weight, but higher reps. So my work outs will be all compound barbell work.

Today I did the following for 4 sets of 10 reps.
Squat-100lbs
Bench press-100lbs
Overhead Press-60lbs.
I finished the work out with 25 minutes on the stationary bike.

I Know that those are low numbers, but this is my first time, I had to start somewhere.
Next work out will be, Squats, Deadlift, and Bent over Barbell rows, finishing with more time on the bike.

 

[Kframe]

Tuesday log update.
Squats-4 x 10x 105lbs.

Dead lift-1x10x 100lbs

Bent over Rows 4x10x 80lbs.

I finished the night with 20 minutes on the stationary bike.

I noticed a few things. Firstly, I was still very sore from my first work out on Sunday. However, upon advice I got on this forum, I squatted through the pain. Was surprised, that despite the pain, I was able to complete the lift with out much trouble. I had thought I would struggle but I didn't. I assume that will only get harder as time goes on, and I have higher weights.

I also noticed, that cardio wise, I must be in very bad shape. As my heart rate was elevated during the lifting portion of my work out. It was also elevated on Sunday during lifting as well. So, that means my cardio is very bad, must try to work on that more. My heart is very important.

I wonder how much soreness I will have in the following days.

 

[Kframe]

Another day, another log. Today was hard. I failed a few reps on bench and OHP. I had to rest the bar for a second to finish the last few reps.. I think it was due to not eating before working out, and doing cardio first.. Not sure. If any of the more experienced have any idea, let me know.

So with that said.
Squats 4x10 at 110lbs. These were no problem.

Bench, 4x10 at 105lbs. I failed the last two or three reps on two sets. Ultimately finished it out.

OHP 4x10 at 65lbs. I also struggled on the last 3 reps of the last few sets.. I did finish all reps sets, eventually.

I started off with 20 mins cardio.

Next time, these exercises come up, should I stay at these poundage's, or move up like I have been?

 

[NurseKnuckles]

If this is your first go at the lifts, I would start with sets of 5. 5 is a magical number that works for all things Lifting and attracting vagina.

Start ricockulously light, like a gloriously feathered poontang, and add weight each workout.

 

[Kframe]

Ok. Yet another log.

Squats 115lbs.

Bent over rows, 70lbs.

Dead lift, 90lbs.

I know I went down in weight lifted, but I have a decent excuse. On Sunday I helped rebuild a set of steps outside up a hill, with heavy rail road ties. I was still very sore, so I took it light today. I shall be back to normal weight next session.

 

[Kframe]

Howdy everyone! I have another log inbound!

OK everything is 4x10. I redid the weights I lifted the last time I did OHP and Bench press. I did not experience any failures this time around. So it looks like I can move on next time. I did manage to get some kind of weird pain, like a rubber band got stretched to far, in my inner thigh on the last rep of the squats. Not sure what that is about.

Squats 4x10- 120lbs.

Bench press 4x10- 105lbs.

OHP 4x10-65lbs.

20minutes on the bike, at 120bpm.

 

[Kframe]

Howdy. Here is Saturdays log, one day late..

Squats, 4x10 -125lbs. This actually was feeling heavy, but I still was able to get it up with no failure.

Dead lift, 95lbs. I screwed up and forgot my numbers last time. I need to remember to bring my note book.

Bent over Rows. 85lbs at 4x10.

20 minutes cardio on the bike.

 

[Kframe]

Howdy, here is Monday's log!

20 mins cycling.

Squats 4x10x130lbs No failures, starting to feel heavy.

OHP. 4x10x 70lbs. Again starting to feel heavy, but no failures.

Bench press, 4x10x 110lbs. Felt good.

Having a weird shooting/burning pain in my right thumb as I lift.. had to alter the grip to get through it.

 

[Kframe]

Ok here is last nights log. I didn't do any cardio as it was very late and I was wanting to get home. Will do cardio tonight.

Squats 4x10 135lbs Felt heavy but good.

Deadlift. 4x10 110lbs. I went up in weight, to make up for screwing up. felt easier then I thought it was. thinking about going up in 10lb increments on this.

Bent over rows. 4x10 95lbs. This started heavy and, felt heavier by the end. It was hard, but I did get all sets and reps with no form breaking or failure.

 

[Kframe]

Hi, here is tonight's log.

Squats. 4x10 140lbs.

Bench Press. 4x10 115lbs.

OHP. 4x10 at 75lbs.

Everything, except the OHP felt good. For some reason I struggled on the OHP. I ended up failing the last two reps of the last set. I had to rest the bar on my shoulders for the last 2 reps of the last set. The rest was only for a few seconds but I was a rest. So I will count that as a failure and redo 75lbs next time OHP comes up.

 

[Kframe]

Ok guys, here is the log for tonight.

Squats 4x10 145lbs. There was a heaviness to the weight, but I felt strong.

Deadlift, 1x10 120lbs. No problems, I think I could have gone heavier.

Bent over rows. 4x10 100lbs. Ok. first 2 sets were heavy but good. last 2 sets I will call a failure. I found my self doing this little jump motion to get the bar back all the way up before resetting down. So I shall redo this weight next time Bent rows come up..

I didn't mention It last post, but I have separated my cardio into my off days, and doing 1 hour steady state.

 

[Kframe]

Ok. here is todays log.

Squats 150lbs 4x10

Bench 120lbs 4x10.

OHP 75lbs 4x10. I felt very weak again on these. I am not sure what is going on. It has been 2 sessions in a row that these feel weak..\

I possibly did not have enough food in me when I left. I will have to check the math.

 

[Kframe]

Hey guys. Took a few days off, but here is my log.

Ohp. 4x10-80lbs. Now, these were much improved over the last time I did it. Now on sets three and 4, from rep 8 on, it did get significantly harder, my arms were shaking to get them up, but I did not need to do a rest pause.

Squats. 4x10 155lbs. No issues.

Dead lift. 1x10 125lbs

 

[Kframe]

Hey guys. Another log for today. NOTE I will be going on vacation for a while so this will be the last for a few days.

Squat. 160lbs 4x10

Benchpress 125lbs 4x10

Bent over rows. 105lbs 4x10

 

[Kframe]

Ok, I have another log. Post vacation. I switched to 5x5 lifting routine. I was planning on switching at the 8 week mark, but decided, with advice from J123 that today was acceptable to switch over.

OHP. 5x5- 85lbs. No problems.

Squat. 5x5 170lbs no problems.

Dead lift. 1x5 135lbs no problem.

 

[Kframe]

Hey guys, Got another log in for today. I should weigh my self sooner or later. I am nervous due to having cheated on my diet over the vacation. Being on a Low carb diet, I tend to gain a bunch after a cheat.

Squats. 5x5 180lbs

Benchpress 5x5 130lbs.

Rows. 5x5 110lbs.

 

[Kframe]

Hey guys. I am behind a few logs, but rest assured I actually did the work. Also, injured my knee doing 190lbs squats, so I am doctor ordered not to do leg lifts till he says so. I can do cardio with legs so that is what I will be focusing on. Bike or elliptical.

I actually added 2 warm up sets of 10 reps before each exercise at 50% working weight. I think part of the injury was a result of not warming up.

Overhead press. 5x5 100lbs.

Bench press. 5x5 150lbs.

Bent over rows. 5x5 120lbs.

 

[Kframe]

Hey guys. Another day, another log. Have to say, it feels weird just focusing on my upper body now that my knee is farckle barked, but at least I didn't quit like the last time.. I am done quiting.

OHP. 5x5 105lbs. Was hard, but no failures!

Bench press. 5x5 155lbs.

Bent Over Rows. 5x5 125lbs.

 

[Kframe]

Hey guys. If you notice I did not put up a Monday log. That is because on Sunday, I went and bailed hay with my father in law. That is a heck of a work out, so I took Monday off from lifting. So here is todays log.

OHP. 5x5 110lbs. It was hard, but no failures..

Bench press 5x5 160lbs.

Bent Over Rows. 5x5 130lbs.

 

[IX Micheal XI]

Just don't ever stop. Keep talking about it, posting about it, learning about it. The more you surround yourself with 'fitness' the easier it becomes. Keep up the good work. Looks like the 5x5 is going well.