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Gymjunkie
05-30-2009, 03:27 AM
Hello guys,

I decided to keep a log to see if my results are improving or not. I should be posting here three times a week on how I did on last workout.

My routine is:

Workout A

Squats 5x5
Bench Press 5x5
Barbell Rows 5x5
Pull ups 5x5
Reverse Flies sitting on a bench 3x10 or DB FLies 3x10

Workout B

Deadlifts 5x5
Overhead Presses 5x5
Dumbbell Rows 5x5
Lunges 5x5
French Presses 3x10


My Stats:

Started at 5'8 and 110lbs
Now at 5'8 and 132lbs
Goal is to be at 154lbs by the end of the year!

Going to workout later today so will post some results later!

Gymjunkie
06-02-2009, 07:06 AM
Deads 5x5 90 kilos
Barbell Rows 5x5 55 kilos
DB Rows 5x5 27,5 kg DBs
Pull ups 5x5 failed to do 5 reps on last set
French Press 3x10 15 kilos

Gymjunkie
06-02-2009, 07:08 AM
Today:

Squats 5x5 with 72,5 kilos Done
Bench Press 5x5 with 55 kilos Done
Barbell Rows 5x5 with 55 kilos Done even more than needed
Lunges 5x5 with 20kg Dbs Failed, only 4 sets with 20s, last one with 15s
French Presses 3x10 with 17,5kgs on EZ Bar

Gymjunkie
06-10-2009, 03:32 PM
Deadlifts 5x5 with 100 kilos Done! NEW PERSONAL BEST!!!
Overhead Presses 5x5 with 40 kilos Failed
Dumbbell Rows 5x5 with 30 kilos Done!
Pull Ups 5x5 Failed
French Presses 3x10 with 17,5 Failed

Looking forward to tomorrows workout... Gonna squat another time with 75kg.

benno
06-10-2009, 07:44 PM
Looks like im the first to post in your log :) Looking good mate keep working hard, will follow your results! Grats on the 100kg deads too!

Gymjunkie
06-14-2009, 10:31 AM
Looks like im the first to post in your log :) Looking good mate keep working hard, will follow your results! Grats on the 100kg deads too!

Thanx ;)


Newest workout results, yesterday I was able to hit another PB in Deads. Did 5x5 with 102,5 kilos!! YAY! Overhead presses were great too at 40 kilos and 5x5 (gonna be hitting PB soon).

Deads 102,5kg at 5x5
Lunges 27,5 kg 5x8
O. Press 40 kg 5x5
DB Flies 12,5kg 3x8
DB Rows 27,5 kg 3x10

Next workout tomorrow! Squatting 75kg another time, should BB Row 62,5 kilos for 5x5. Would be another PB!

That 5x5 training is great for strength!

Gymjunkie
06-15-2009, 02:00 PM
Another good workout done!

PB at BB Rows with 62,5 kilos for 5x5.. it was easy though. More weight coming !!
Squats with 75 kilos Done... but it wasn't a perfect form so still gotta repeat next workout.
Pull ups 5x5 Done
French presses 20kg+EZ Bar, 1x10, 1 x10, 1x6
Bench press 60kg 1x8, 1x6 and 1x6 (didn't do 5x5, also did a wider grip then usual)

Next workout on Wednesday, looking forward to deadlifting 105 kilos!!!

Gymjunkie
06-17-2009, 03:52 PM
Good workout today...

Deadlifts 105kg, 3 sets x5 reps and 2 sets x4 reps
Overhead press 40kg, 5x5
Lunges 1x5 with empty bar, 2x5 with 30kg and and 2x5 with 35 kgs (learning technique still)
Reverse Flies 12,5 kg DBs 3x9
DB Rows 30kg 5x5

Didn't get another PB at deads, but still happy with what I did. Should be stronger next workout!

Adrian101
06-17-2009, 05:49 PM
Post pics man, whenever you see a physical change. Me and you are the same height I wanna see how you progress so I can get an idea of myself lol.

Good Job though.

benno
06-17-2009, 09:05 PM
Havent posted here in a while :hello:. Numbers are looking good brother. Keep hittin it hard.

Gymjunkie
06-20-2009, 05:49 AM
Ups... I did the wrong workout yesterday. Should have done Workout A, but did Workout B... Damn... :P Anyway, got a new PB at Deads again:

Deads 105kg 5x5 DONE!
BB Rows 65 kg 5x5 done (did them instead of DB Rows)
Overhead Presses 40kg 5x5 Failed
Lunges 40kg 5x5 Done
French Press 20kg+EZ Bar 3x10 Fail

Strangely I wasn't able to do OP with 40kgs... This is bad cuz I had already done this much last time... don't know why I failed yesterday.... hmmm...


Pics will be coming in the future!

LuNa
06-20-2009, 06:14 AM
Looking very good. The deadlifts look very strong. Don't forget that they might have drained you a bit which means you couldnt do the OP as you wanted. Keep going at it and you will be smashing your pb's constantly :).

Gymjunkie
06-20-2009, 06:35 AM
Looking very good. The deadlifts look very strong. Don't forget that they might have drained you a bit which means you couldnt do the OP as you wanted. Keep going at it and you will be smashing your pb's constantly :).

Yeah, probably! Thanx ;) I am kinda surprised with my deadlift results...positively of course :D

Gymjunkie
06-22-2009, 10:04 AM
Another workout today, pretty happy with it! Another PB!

Squats 75kg 5x5
Bench Press 60kg 4x5, 1x4
BB Rows 70kgs 5x5 (PB!!!)
Pull ups 5x5
Reverse Flies 12,5kg 3x8

Looks like my back is my strongest part of body, both lower and upper parts...
Bench Press is finally growing too, should be new PB on Friday doing 5x5 with 60 kg..
Cheers

Gymjunkie
06-25-2009, 08:57 AM
Another workout, another PB at Deads :D Great!

Deads 107,5kg for 5x5
BB Rows 70kg for 5x5
French Presses 20+EZ Bar for 2x10 and 1x8
Lunges 40kg for 5x5
Overhead Presses 40kg for 4x5 and 1x4

On the next workout PB at BB Rows is coming at 72,5kg (almost certainly)... I have a strong back apparently cuz my Deads and BB Rows are strongest lifts..

benno
06-26-2009, 02:26 AM
Good workouts bro! Keep smashn it. :hello:

Gymjunkie
06-29-2009, 10:46 AM
Ok, back to workouts.. I have missed one workout last week. Back on track this week.

Today I had a good workout:
Squats 77,5kg 5x5
Bench Press 60 4x5, 1x3 (less then last time :( )
BB Rows 72,5kg 5x5
Biceps Curls (decided to switch Reverse flies to day to give biceps some work) 15kg 1x10, 2x7
Pull Ups 4x5, 1x4

Surprisingly, I have gained some strength in biceps, I was really surprised to pick up 15kg DBs and do 10 reps on first set. Before training with this program I was doing 6-7 reps on first set only, then do like 5 reps on next two sets.. Now it has gotten a lot stronger.. Deads, BB Rows, DB Rows and pull ups are working very well.

McLaughlin
06-30-2009, 04:03 PM
Hey there, looking good in here. Keep it up!

How do you like doing 5 x 5?

Also, do you do warm up sets prior to those 5 x 5?

Gymjunkie
07-01-2009, 12:42 PM
Hey there, looking good in here. Keep it up!

How do you like doing 5 x 5?

Also, do you do warm up sets prior to those 5 x 5?

Hi, thanx!

I love it, I have been progressing nicely! And it allows me to focus on doing mostly compound exercises so I love it ;)

Nope, no warm up sets, just some running o warm the body up...

Gymjunkie
07-01-2009, 12:45 PM
Another workout today:

Deads 110kg 3x5, 1x4, 1x3
Overhead press 40kg 4x5, 1x4
Inline DB Press 17,5kg 5x5
BB Rows 75kg 5x5
Lunges 27,5kg 3x9

God I HATE lunges.... it just kills me..

PB at BB Rows but it was very hard since my grip is starting to give out and I will have to do all reps from the ground from now on probably.

Didn't get PB at Deads at 110kgs but still pretty good result since it was my 1RM like 2 months a go. No way I could have done 3 reps back then.. Grip is giving out on this exercise too, hope to buy gloves ASAP and it should help...

Gymjunkie
07-03-2009, 09:43 AM
Another workout.. another PB at BB Rows! Nice.. but I am still on plateau with bench press.. damnit...

Squats 80kg 2x5, 3x4
Bench Press 60 4x5, 1x4
Pull ups 4x5, 1x6
Lateral raises 10kg 1x8, 2x6 (noticed that middle part of delts is lagging so need work on it)
BB Rows 77,5kg 5x5 PB!

Can't wait for monday and an attempt to get PB at deads. Hope do be able to do 5x5 with 110kilos....

benno
07-06-2009, 07:16 AM
Another workout.. another PB at BB Rows! Nice.. but I am still on plateau with bench press.. damnit...

Squats 80kg 2x5, 3x4
Bench Press 60 4x5, 1x4
Pull ups 4x5, 1x6
Lateral raises 10kg 1x8, 2x6 (noticed that middle part of delts is lagging so need work on it)
BB Rows 77,5kg 5x5 PB!

Can't wait for monday and an attempt to get PB at deads. Hope do be able to do 5x5 with 110kilos....

Hey junk!

Good job with the Squats man, getting there!! Nice BB rows too, are you doing full ROM with them? Meaning the weight touches the floor then u row it back into your lower abs. Good stuff !

Gymjunkie
07-07-2009, 11:09 AM
Hey junk!

Good job with the Squats man, getting there!! Nice BB rows too, are you doing full ROM with them? Meaning the weight touches the floor then u row it back into your lower abs. Good stuff !

I usually don't do them that way (Pendalay rows) but did them today with 80 kilos because the grip is giving out for me so I kinda had to do so.


Had a great workout today. 2 PBs!!!

Deads 110kg 5x5. And did them quite easy, just had last set was a challenge.
Overhead presses 42,5 kg 2x5, 2x3, 1x2
DB Flies Incline 15kg 5x5
BB Rows 80kg 5x5
Lunges 45kg 5x5 (God I hate them)

Gymjunkie
07-12-2009, 01:14 PM
Another workout today. Failed to reach PB at BB Rows for the first time probably

Squats 80kg 5x5 (but not a perfect form so gotta get another workout with 80)
Bench Press 60kg 4x5, 1x4 (stuck again)
Lateral Raises 10kg 2x8, 1x7
BB Rows 85kg 4x5, 1x4
Pull ups 4x5, 1x6

Pretty good workout today. Hope to bust through that BP plateau..

Gymjunkie
07-21-2009, 11:15 AM
OK, I was back in the gym yesterday after taking a week off of training.

And this was my worst workout ever!!! I made a mistake of going full speed in it. I didn't easy myself back into training and trained 100 percent. As a result I wasn't able to finish workout.. :( First time ever...

Deads 112,5 kg 3x5, 1x4, 1x3
OVP 40kg 3x5, 2x3
DB Incline Press 20kg 5x5
BB Rows 80kg 3x5

Didn't do lunges and 2 sets of BB Rows. PLus had to take away 5 kg off Rows because the form sucked...I was too tired...I'm back in the gym tomorrow. Probably gonna go easy instead of full strength...

Gymjunkie
07-24-2009, 07:46 AM
OK, went to the gym yesterday and did this:

Squats 70kg 5x7 (couldn't have done this much a month earlier)
Bench Press 60kg 3x5, 2x4 (still plateauing..)
DB Curl 17,5kg 3x8 (now this is WOW because I didn't expect to lift so much! My biceps got a lot stronger from big deads, rows and pull ups! Nice)
BB Rows 70kg 5x5
Dips with 15kg DB (can't remember how much reps though)

And then I got drunk on evening which sucks cuz now I'm hung over and don't want to eat anything!

Gymjunkie
07-29-2009, 01:11 PM
OK, I was back in the gym today... stupid stuff has been happening and I had no motivation to go to gym.. Today's workout was easier because I didn't want to jump in too hard after a break.


Deads 100kilos 1x12, 1x8 and 1x6 ( I was surprised! Nice)
OVP 35kg 1x10, 1x8 and 1x5
Planks
Pull Ups 1x10, 1x6, 1x5
Incline DB Press 20kg DBs 1x10, 2x8

I will also change my routine a bit, giving my back more rest and chest more work. Gonna change BB Rows on some days with DB Press or Dips.

Gymjunkie
07-31-2009, 09:03 AM
Had a dumb workout today...squat rack was busy whenever I wanted to come there after finishing exercise...

Bench Press 60kg 5x5 (FINALLY!!!)
DB Curls 20kg 3x5 (Wow...didn't expect to do this much.. deads and rows with pull ups do develop strength greatly!!)
Pull Ups 5x5
Squats 80kg 2x5, 2x4, 1x2 (I think I was tired after other exercises and should do better next time..)
Dips 2x10, 1x9 (took a very wide grip and went deep, good exercise..)

Next week gym is closed for expansion (hopefully they will get more squat racks in there) so I wont be working out much, maybe just once a week.. :( Looking forward to next week's workout still..

benno
08-03-2009, 08:19 AM
Yo junk! Head up mate, even if your not happy with ur past workouts. Just make sure the next sessions COUNT. Also the week off may help u out too, you should be nice and fresh. Lets see that progression... Good luck bro.

Gymjunkie
08-05-2009, 04:26 PM
Yo junk! Head up mate, even if your not happy with ur past workouts. Just make sure the next sessions COUNT. Also the week off may help u out too, you should be nice and fresh. Lets see that progression... Good luck bro.

Thanx B! ;) Should be back in the gym on Sunday! Looking forward to it !!!!

Gymjunkie
08-09-2009, 11:50 AM
Back in the gym after another pause. Workout was very unlike others. I wanted to ease in. I tried to determine my 1RM of Deadlifts so took it easy on first sets. And also tried a new exercise -Stiff-legged Deadlifts.

Deads 100kg-4 (I can do way more), 120kg - 2, 140kg - lifted about an inch from the ground maybe.. 130 kg - 1 and 120kg - 1.
Chin ups - 3x7, 2x5
Overhead Press - 3x5, 2x3
Stiff-legged Deadlifts 50kg - 1x8, 2x6
French Press 30kg - 1x10, 2x5

SLDL were awesome. I'm pretty sure I wont be able to walk tomorrow without soreness but I liked this exercise. I'll do this one instead of lunges.


From now on my 1RM on Deads is 130 kilograms.. Nice, I hoped it would be about 140kg but it is still pretty big improvement, I think I added about 15kg to it by starting to train 5x5. Love the workout routine!
Next workout is on Tuesday. Should be back full-strength then.

Gymjunkie
08-13-2009, 07:26 AM
Had an easy workout today. Went after some PRs but didn't get exhausted.

Bench Press 60 kg 1x6,
70kg 1x2 (PR, my 1RM should be about 71kg) ,
60kg 1x5, 2x3

Chin ups 1x10 and 2x5
DB Rows 30 kg 1x10, 1x8 and 1x6
Squats 80kg 1x2
90kg 1x1
95kg 1x1 (PR)
80kg 1x4 and 1x3
Upright Rows 27kg 1x8 and 2x6

I'm gonna change my workout most likely. I might switch to periodized routine as it seems to me that I've gotten everything I can from linear progression. Gonna sit down later today and make it for myself.

Gymjunkie
08-15-2009, 04:33 PM
I've decided to go after these stats on lifts:

Deadlifts - 500lbs

Squats - 400lbs

Bench Press - 300lbs

Might also go for 225lbs of Overhead Press, but my shoulders tend to round forward so I have to be careful with pushing movements.

This means I have to double my lifts now!

Gymjunkie
08-16-2009, 11:30 AM
Deadlifts 115kg 1x5, 1x4, 1x3, 2x2
STLD 60kg 3x8
DB Press 22,5kg 3x5, 1x6, 1x8
Pull ups 5x5
DB Lateral Raises 10kg 1x10, 2x8

I'm gonna switch to periodized routine soon.

benno
08-18-2009, 05:06 AM
Thanx B! ;) Should be back in the gym on Sunday! Looking forward to it !!!!

Good to see bro, will be watching! :thumbup:

Gymjunkie
08-19-2009, 03:20 PM
Squats 80kg - 3x5, 1x4, 1x5
Bench Press 62,5kg - 1x5, 1x4, 2x3, 1x2
SLDL 60kg - 1x10, 2x8
Chin ups - 1x10, 1x6, 1x5
Upright rows 30kg - 1x10, 2x8

Good workout. I was real happy with squats. Even though I wasn't able to do 5x5 with 80kg, but it's coming!

Gymjunkie
08-20-2009, 02:26 PM
Had a nice workout today! Finally been able to listen to music when working out from mobile so that was awesome!

Deads 115kg 1x5, 1x4, 1x3, 1x2, 1x1
SLDL 60kg 5x5
Incline DB Press 25kg 5x5 (nice, having hard time getting DBs in position to lift though)
Pull Ups 5x5
Lateral Raises 3x8

Results are stalling at deads, L. Raises on this day so the time for routine similar to Texas Method is coming fast!

Gymjunkie
08-26-2009, 02:29 PM
SLDL 65kg -5x5
Leg Press 140kg -5x5
Bench Press 62,5kg - 3x5, 2x4
Pull ups - 5x5
DB Shrugs 30kg - 1x12, 2x10

I had to do something I don't like. Switch from squats to leg press. I'm now gonna do experiment. It is said that leg press is more effective for squats for some guys (skinny guys with long legs for example). Hopefully, this will work.

Gymjunkie
08-28-2009, 10:45 AM
Deadlifts 115 kg 2x5, 1x4, 1x3, 1x2
Leg Press 145 kg 4x5, 1x3
Pull ups 1x10, 1x6, 1x4
Incline DB Press 25 kg 4x5, 1x3
Upright Rows 30kg 1x10, 1x8, 1x6

Dood workout on deads and leg press. DB Presses were nice too but I have real problem getting DBs into lifting position.

Off Road
08-28-2009, 03:08 PM
I like your simple approach to your workout structure. I hope you don't give up on the squats though. Maybe alternate between squats and leg press?

Gymjunkie
08-29-2009, 04:10 AM
I like your simple approach to your workout structure. I hope you don't give up on the squats though. Maybe alternate between squats and leg press?

Hey, thanx! Influence of Rippetoe and McRoberts you know ;)

I don't know about squats now. I'd love to keep doing them! But I do get back pain and not too much results in quads so Leg Press might be better for me due to body mechanics.

Off Road
08-29-2009, 07:05 AM
I think Squats are king...but, I also think the Deadlift/LegPress combo can be almost as good...Good luck and I'll be checking to see how it works for you.

Gymjunkie
08-29-2009, 12:12 PM
I think Squats are king...but, I also think the Deadlift/LegPress combo can be almost as good...Good luck and I'll be checking to see how it works for you.

I love squats! They are the best. But maybe not for some of us.

Thanx, I'll be visiting your log too ;)

Gymjunkie
09-06-2009, 03:34 AM
Haven't been to gym at all this week. I got a job that is plain cardio (walking and jumping through fences for 6-7 hours a day) so I want my body to adjst to it first and then add gym. It's also hard to eat constantly now so gotta figure out what to do with it.

Cheers