Week 6 – Day 18B

Over all a very good workout.  No pain in lower back when doing the squats.  I focused a lot on form for the press and made sure I was pressing straight up and not forward and up.  Deadlifts were fairly easy.  Used chalk on my workset and the lift felt like a breeze- had no grip failure.

After 2 more weeks, I’m sitting steady at around 170-172 lbs.  I’m fairly happy with this, but my body fat percentage shot up and I can feel most of it around my mid section.  I’ll have to ease up a bit on the carb intake, I think this may be the reason why I have excess fat gain.  My thighs are considerably thicker and larger than when I first started.  Even my loose pants are slightly tight fitting.  My goal for the next 2 weeks is to try and get up to 175 lbs and stay under 20% body fat.  I’m getting to the point where I no longer don’t really know what to expect workout to workout.  The lifts are getting considerably heavy.  I’ve never done this much volume at this amount of weight for any of my lifts except for Deadlifts.  I will be very pleased if I can reach 225 lb squat without a deload.

Bodyweight:  171.5 lbs

Body Fat:  20%

Warmups:

3 x 10 Shoulder dislocations

3 x 10 sec. Doorway pec stretch

3 x 10 Leg swings

3 x 30 sec.  static Squat stretch

Squats:

2 x 5 x Bar

5 x 120

3 x 140

2 x 160

5 x 5 x 180

Walkouts:

10 sec. x 230

10 sec. x 250

Press:

2 x 5 x Bar

5 x 5 x 65

Deadlift:

5 x 145

3 x 165

2 x 185

5 x 205

Warmdown:

1 x 15 sec. warrior lunge + twist

1 x 15 sec. butterfly

Foam roll

 

Week 5 – Day 15A

Good workout today.  Squats are getting tiring.  Managed to overcome the bench press hump and finished all sets @ 100 lbs.  I was able to replicate my Wednesday squat technique fairly well today.  My hammy’s and glutes were definitely engaging a lot to keep my torso upright as much as possible.  Noticed that looking up slightly helped keep my torso fairly more upright.  Visualizing the lift definitely helps.  2-step mental cues on the positive:  “Chest up”, “Split the floor”.

Bench press was really good today.  My upperback was very tight against the load.  Again, white knuckling the bar helped stabilize my lats and traps.  I felt very fatigued after the 4th set.  I thought I wouldn’t be able to crank out the last rep, ended up grunting a little on the last 2 reps.  Rested quite a bit for the last set and banged it out; I was pretty happy about it.

Rows are still fairly easy.  I noticed that grip strength improved a LOT when I wrapped my thumbs around my index, middle and ring finger instead of just my index finger.

I weighed myself this morning and was sitting at around 170 lbs.  That’s 20 lbs gained in a month’s duration.  I’ve only gained roughly 3% body fat according to the fat caliper, most of which is around my belly area (no more abs!).  I’d like to see how much I can gain maintaining this 6-8 meal day diet per day.  It’s pretty exciting to think about progress I’ve made in another month’s time.

Warmups:

3 x 10 Shoulder dislocations

3 x 10 sec. Doorway pec stretch

3 x 10 Leg swings

3 x 30 sec.  static Squat stretch

Squats:

5 x Bar

5 x 115

3 x 135

5 x 5 x 165

Walkouts:

1 x 12 sec. x 215

Bench:

2 x 5 x Bar

3 x 65

2 x 85

5 x 5 x 10

Rows:

5 x 5 x 105

Warmdown:

2 x 15 sec. warrior lunge + twist

2 x 15 sec. butterfly

Foam rolled legs, upper back, lats

 

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