Week 2 – Day 6B

Fairly painful workout today.  My lower back has been bothering me this entire week.  I notice that my butt’s going up sooner than my shoulders therefore creating a temporary “arch” in my lower back thereby straining my lower back.  After the workout, I have trouble bending down (forwards that is).  I’m going to bring a camera with me to check my form.  Injury is the last thing I want as I’m only starting; fixing my form now will alleviate any future injuries that may arise from squatting with poor technique/form.

Presses were completed, but it seems like I’m already having a bit of a struggle to push the reps out.  My overhead presses have always been very weak; I have to look into strengthening this lift and or checking to see if I’m pressing with correct form/technique.  Sometime between the sets, I tweaked a muscle deep in my right traps.

Deadlifts were fairly easy.  I held onto the weight after the last rep to work on my grip strength.  I managed to hold on for roughly 15 seconds, but I’m sure I could have held on for longer.

Today marks my 2nd week after starting and I can already notice my abs slowly disappearing in the mid section.  After weighing myself today this morning, I found myself at a whopping 164.5 lbs!  That’s almost 15 lbs of weight gain in 2 weeks.  Slightly miss the lean abs, but more than worth the loss in the long run once I get back up to my 2 plate squat- my plate bench soon after.

Bodyweight:  164.5

Body Fat:  13%

Warmups:

2 x 30 sec. static Squat position stretch, pushing knees out

2 x 10 Leg swings

2 x 10 sec. Shoulder/Pec stretch

2 x 15 sec. Warrior Lunge + Twist

Squat:

5 x Bar

3 x 95

5 x 5 x 120

Press:

5 x 5 x 60

Deadlift:

5 x 145

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Week 2 – Day 5A

Bright idea to wear sweat pants in searing 91 degree weather.  Sweaty legs didn’t help with the squats either as my legs stuck to the sweat pants thereby adding resistance during the negative of the squat.  Felt like I was leaning forwards more today when doing squat; sweatpants could be the possible culprit.  Jumped 5 lbs on the Bench and 5 lbs down on the Row.  Mixed up the weights for the 2 lifts.  Really need to bring notepad with me to keep track of weights.  Rows were relatively easy.  Walkouts got me shaking; I wanted to do 230 walkouts, but was too afraid I wouldn’t be able to re-rack the bar as I already had a hard time with the 185lbs.  All in all, another good workout.

Stretch:

2 x 30 sec. Squat position static stretch

2 x 10 Leg Swings (forward-to-back, side-to-side)

2 x 10 sec. Shoulder Stretch

Squat:

5 x Bar

3 x 95

5 x 5 x 115

Benchpress:

5 x Bar

3 x 65

5 x 5 x 80

Rows:

5 x 75

Walkouts:

2 x 10 sec. x 185

Week 2 – Day 4B

Gym had a good amount of people tonight, but alas! no one was on the squat rack.  Overall summary of the workout…freakin’ awesome.  Heavy bass music a la Eminem’s “Lose Yourself” and “‘Till I Collapse” had me in the zone throughout the workout.  Quads weren’t sore any more and Squats seemed easier than the last 2 workout days.  Took a mental note:  keeping upper back (shoulder blades & traps) super tight stabilized the lift ALOT making the positive motion very easy.  Overhead presses got my traps, inner deltoids and upper lats burning.  I still felt very unstable with the lift.  My recurring shoulder injury may return if I don’t maintain good form on the lift.  55lb+ bar landing on my head would not be ideal.  Since I’m only doing 1 set of Deads, I decided to speed up the progress and jumped to 135lbs today instead of 125.  Lifting with smaller plates on deadlifts is quite a nuisance.

Warmups:

2 x 30 sec. static Squat position stretch, pushing knees out

2 x 10 Leg swings

2 x 10 sec. Shoulder/Pec stretch

Squat:

5 x Bar

5 x 5 x 110

Press:

5 x Bar

5 x 5 x 55

Deadlift:

5 x 135

Walkouts:

2 x 10 sec. x 185

Week 1 – Day 3A

Quick workout today.  Weights are still fairly light.  Quads were still pretty sore.  iPod died 5 minutes into workout again.

Stretch:

2 x 30 sec. Squat position static stretch

2 x 10 Leg Swings (forward-to-back, side-to-side)

1 x 10 sec. Shoulder Stretch

Squat:

5 x Bar

3 x 75

5 x 5 x 105

Benchpress:

5 x Bar

5 x 5 x 70

Rows:

5 x 75

Week 1 – Day 2B

First actual day at the gym.  I forgo going on Monday since I went on a 18 mile mountain hike the previous weekend.  I figured I should give my legs some rest.  Today’s workout was fairly easy, but still worked up a good amount of sweat.  Absence from the gym for nearly 6 weeks now has definitely taken its toll.  I’m experiencing a lot of lactic acid build up in my quads; I never used to have these.  My legs are probably still shot from the mountain hike.  Hopefully, my body will get acclimated to the routine within the week.

Stretch:

2 x 30 sec. Squat position static stretch

2 x 10 Leg Swings (forward-to-back, side-to-side)

1 x 10 sec. Shoulder Stretch

Squat:

Bar – 1 x 5

95 – 1 x 3

100 – 5 x 5

Overhead Press:

Bar – 1 x 5

50 – 5 x 5

Deadlift:

95 – 5 x 5

Accidentally did 95lbs on deads instead of 115.  Stupid.  Need to invest in a little notepad and write down the numbers.