KiDFear0 to ManCourage9's log (Health, GPP, Lifting)

kidfear0

Orange Belt
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Oct 15, 2005
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Location: Houston
Age: 23
Height: 5' 7" -ish
Weight: 165 walking around weight


Lifting and training for a little over a year now, maybe it's time I actually get good at it

Currently doing a lift, cardio, rest, then repeat routine

Currently doing this routine (since 2/18/08)

Day 1:
Deadlift
Pull-ups
Bench Press

2: Cardio - jogging/sprints, or jump rope or something else with heavy bag work at the end

3: Rest

4:
Squat
OH Press
Hang Clean (still trying to learn the form for this one)

5: Cardio

6&7: rest



some PRs right now (5RM):
DL - 245 lbs
Squat - 185 lbs
BP - 145

Goals (5RM):
DL - get b/t 315 - 330 (2xBW)
Squat: get b/t 225 -250 (1.5xBW)
BP: 165+ (BW+)
OHP: b/t 115-135
Pull-ups: 10-12 consecutively in 1 set
Power Clean: umm, 95 lbs? iono
Cardio: Run my ass off, punch and kick well on the heavy bag

Oh, and also get down to 155 lbs walking around

So, here we go...
 
4/3/08

Squats:
45 lbs- 5, 5
85 - 5
115 - 3
155 - 2
185 - 5,5,5

OHP:
45 -5,5
65 - 5
75 - 3
95 - 2
105 - 2, 3, 2 - did bad due to not resting enough and unfocused cause I kept looking at this girl and thought about going to talk to her haha.

Hang Clean: Messed around with rack position, tried getting elbows to point straight out, and all that other jazz in the Starting Strength book
 
Ahh. Thanks for uh, positive encouragement with that picture, haha...
 
ran 1 mile on a treadmill for warm-up with 2.5 incline. started at 5.0 for awhile, then went up .5 mile every 2:30 mins to 7.0 mph. finished in 10:21

Jump Rope some and then heavy bag work
 
DL
135 - 5,5
165 - 5
185 - 3
215 - 2
245 - 4 , can't seem to get past 245x5 last 2 workouts

Pull-ups
BW - 5, 5, 3

BP
45 - 5, 5
75 - 5
95 - 3
135 - 2
155 - 5, 4, 5(assisted) - don't really know how much of it was me or him, first 3 did fine, last 2 the guy at my gym helped
 
random sprinting and jogging around a big park
 
4/10/08
45 - 5,5
85 - 5
115 - 3
155 - 2
195 - 5,5,5 - had a hard time lifting 195. I think my legs are going to crap out at 205-210

OHP
45 - 5,5
60 - 5
70 - 4
85 - 2
105 - 2, 5, 1 - figured out you had to use your back muscles to lock out the weight over the top of the head. Also exaggerated the back too much before, gonna stop that. Lift should get much better now.

Hang Clean
45 - 5,5
65 - 2,2
85 - 2,3 - I'm getting comfortable with the form now. I think I'm ready to go heavy in 1-2 more workouts. Having a hard time re-gripping the bar after a 2 reps of hang clean. I have to put it on the squat rack then grip it again. Any advice?

4/12/08
4 laps around a HS track
Ran 6 sprints on the straight path while jogging around the curves and the other straight path. Legs were wanting to crap out before the lungs. Either my cardio is getting better or the squats from yesterday are taking its toll. Punched the heavy bag for 30 mins after
 
4/14/08

DL
135 - 5,5
165 - 5
185 - 3
215 - 2
245 - 5 - finally got back to 245 after 2 failed workouts. need to use more chalk, palms got sweaty. going for 255 now

Pull-ups BW - 6,6,3

Bench Press
45 - 5,5
75 - 5
105 - 3
135 - 2
155 - 5,5,5 - going for 165 next.
 
4/17/08

Squats
45 - 5,5
85 - 5
125 - 3
165 - 2
205 - 5,4,5 - what's a rep amongst friends? 215 next

OH Press
45 - 5,5
65 - 5
85 - 3
95 - 2
105 - 4,5,4 - good enough. 115 next

hang clean
45 - 5,5
65 - 3,2
85 - 2,2,2 - still trying the form out. I hit my chest mid-rep, so not perfect yet

4/19/08
6 laps around a high school track jogging
4 sprints down one straight side
 
ugh, i gotta update this more often

4/21/08

Deadlift:
135 - 5,5
165 - 5
195 - 3
225 - 2
255 - 3,1,1 - Considering doing some 1rm next time maybe

Pull-ups (BW) - 6,4,4,1 - worse than before, probably because I took too many days off or the weight gain cause of my bad diet

Bench Press
45 - 5,5
75 - 5
105 - 3
135 - 2
165 - 3,2
135 - 5 - terrible, just couldn't do it so went down in weight

4/23/08
2.5 mi jog around neighborhood

4/24/08
1 hr heavy bag

4/26/08
Squats
45 - 5,5
85 - 5
135 - 3
185 - 2
215 - 5 - someone called me out on my form, bleh.
195 - 5
205 - 5

OH Press
45 - 5,5
65 - 5
75 - 3
95 - 2
115 - 3,2,0 - rushed to get home, same with hang clean

Hang Clean
45 - 5,3
65 - 5
75 - 5

4/27/08
4 laps jogging around track
 

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