Body Weight: 141 lbs Height: 5'5 Age: 20 Bench: 180 - 6/21/08 Squat: ? Dead lift: ? Previous Weight Lifting: - High school weight lifting class for one semester - Couple months of ignorant lifting freshman and sophmore year o' college. Goals: Bench: 205 Squat: 315 Dead lift: 315 Improve leg strength and back strength specifically. Work on cardio so i don't feel like i'm going to throw up after my 5th BJJ match the next time i compete. I would also like to gain 10 lbs of muscle so that i fit better into my weight class. Increase weight lifting knowledge, couldn't hurt right? Also pursue my napoleon complex and conquer the world or gym for now.
Today was rough... a handful of these exercises i have never done before in my life (dead lifts and bent over rows.) Squat 4x5 w/ 115 lbs - haven't done these in 3 years, good thing i don't have an ego. Incline Bench 5x5 w/ 125 lbs Dead Lift 5x6 w/ 95 lbs - just tryin to get the form down for now w/o injury Pull ups 2x8, 2x5 w/ BW Skull Crushers 5x6 w/ EZ bar + 25 lbs Barbell Bent over rows 3x8 w/ 65 lbs Weight ab crunch w/ 125 (machine until i figure out some kind of free weight way to do it.) Felt good, hit the gym as soon as i woke up. After leaving and walking back to my apt i noticed a tight pinch in my upper back which must be a good thing. Also noticing that it sucks to walk up stairs so i think i might have done good intensity with squats despite the low amount of weight. Looking forward to more weight lifting monday. EDIT: Ran 2.15 miles 3 hours after workout. Wanted 3, but legs were too tight.
Today was kinda random, i wanted to do a full body work out. Somehow it seems that i went back to some of my curl monkey ways. Ran 1.5 mi in the blistering sun at mid intensity. Dead lift: 5x5 w/ 115 lbs SOHP: 3x8 w/ 65 lbs (my first time doing these suckers) Bench: 5x5 w/ 150 lbs (failed my last rep on my last two sets) Decline Skull Crushers: 3x8 w/ EZ bar + 25 Elbows out DB extensions: 4x8 w/ 25 lbs DB Kickbacks: 3x8 w/ 10 lbs Incline DB hammer curls: 1x6, 1x5, 1x4 w/ 25 lbs Drag curls: 3x6 w/ 40 lbs barbell Incline DB curls: 3x6 w/ 20 lbs. Work out turned kinda arm heavy, gonna have to work in a lot of back and legs on Wednesday.
Ran 3 mi on a mountain trail at high intensity Bench press 5x5 w/ 150 lbs Dips 2x12 (right pec had sharp pain so left it at 2 sets) Decline 5 count sit ups Fire alarm went off so had to wait outside for 15 minutes Saxon bends 3x8 w/ 5 lbs Pull ups 1x9, 1x7, 1x5 w/ BW Squats 5x5 w/ 115 This was a frustrating workout for me. My training partner was not motivated at all and wanted to leave early. He is a pretty skinny guy (6'0 130 lbs), but he doesn't seem willing to up his intensity or try to fix his breathing patterns (i only notice this on bench, he holds his breath the entire way up on the press.) He has no interest in doing any squats or dead lifts and only wants to work on his arms and chest. I want to help him out, but man it is hard on my mind not to say anything negative to him.
Dead lift: 5x5 w/ 115 lbs SOHP: 5x5 w/ 75 lbs BB Row: 4x8 w/ 75 lbs BB curl: 3x6 w/ 50 lbs Decline Skull Crushers: 3x8 EZB + 30 lbs Incline Hummer Curl: 1x8, 1x7, 1x6 w/ 20 lbs Elbows out tricep extenion: 2x8 w/ 25 lbs Chest is still hurtin from my last work out, didn't really help my intensity. I feel like i have made progress with the DL, gonna have to go up in weight again - amazing how much progress can be made with starting new lifts.
Bench: 1x1 180 lbs, 1x1 185 fail (stalled off chest, gonna need to work those harder) Squat: 3x5 135 lbs Weighted 5 count decline sit ups: 3x8 w/ 25 lbs Weighted leg lifts: 3x7 w/ 5 lbs Dead lift twists: 3x10 w/ 25 lbs Dead lift: 5x5 w/ 135 lbs Pull ups: 2x8, 1x5 Calf raises: 3x15 w/ 135 I wasn't sore when i woke up, so i thought i might try again today with some dead lifts.
2 mi intervals (10 laps) -jog x 2 (2 laps) -sprint 1, recovery jog 1 x 2 (4 laps) -spint 1/4, jog, sprint 1/4, jog x 2 (2 laps) -jog x 2 (2 laps) Weighted leg lifts 3x8 w/ 5 lbs (hold last rep) Weighted sit ups 3x8 w/ 10 lbs (held weight behind head) Decline skull crushers 3x6 w/ EZB + 30 lbs (waiting on squat rack) Squat 5x5 w/ 135 lbs Dead lift 5x5 w/ 135 lbs
Ran 3 mi - mid intensity Decline Sit ups 3x8 w/ 10 lbs (held behind head) Squats: 1x10 warm up, 3x5 w/ 135 lbs SOHP: 1x10 warm up, 3x6 w/ 70 lbs DL: 1x5 warm up, 5x5 w/ 155 BORs: 3x6 w/ 95 lbs Seems that i have injured my right side of my chest - feeling pain when doing anything close to a dip. My knee is also feeling discomfort, most likely to my squat form or pounding my feet on the pavement when running. Campus health clinic tomorrow ughhh.
Ran 3 mi - mid intensity Bench 5x5: 135 (recovery weight - apparently i have costa chondritis) -My chest was feeling better, i have been resting it for a week now - tried to do one dip and it was as bad to the same kind of pain as when i first got it. Hammer Curls 1x7, 1x6, 1x5 (just wasting time, some jackass was doing DB curls in the squat rack. Dead Lift: 5x5 w/ 155 (I lost my grip after every 3rd rep and had to take a sec to regrip) Weighted ab exercises - training partner was complaining that he was too tired to do squats... my knee has been giving me hell so i thought it might not hurt to skip it this time.
Ran 3 mi - low intensity Weighted Decline Sit ups: 1x8 w/ 10 lbs, 3x8 w/ 15 lbs (held behind head) Weighted Crunches: 3x8 SOHP: 1x8 w/ 65 lbs, 4x5 w/ 75 lbs Squat: 1x10 w/ bar (my form still is pretty bad,) 4x5 w/ 135 BORs: 5x5 w/ 75 lbs Weighted leg raises: 3x8 w/ 5 lbs (hold last rep) -Seems that SOHP aggravated my chest - i was hoping i might be healed by now... looks like i'm gonna have to stop BP and SOHP for two weeks ARGH.
