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Twirl
01-20-2010, 09:11 AM
Mondays workout -

BP - 145 x 3 x 5
DL - 165 x 3 x 5
SQ - 135 x 3 x 5

Wednesdays workout -

OHP - 95 x 3 x 5
Hang Cleans - 115 x 3 x 5
Bent Row -135 x 3 x 5
FSQ - 115 x 3 x 5


Nice to finally get back into the gym after a few long months. My muscles are stiff, sore, and weak. What a terrible feeling. But i'm going to work from very low weights to keep the progress going and the form right. Oh yea, im down to 176 =\. Stressful few months I just took my MCAT's on friday so, that was a lot of extra stress on my mind and I lost track of everything else. Oh well im back, and getting ready for california. I'm headed out there in 3 months and I want to be up to 205 or so

Twirl
01-22-2010, 09:50 AM
Fridays workout -

BP - 160 x 3 x 5
DL - 180 x 3 x 5
SQ - 155 x 3 x 5

Everything felt good, BP was really easy but I should have kept it at the 5lb jump that the program calls for. SQ is really low numbers wise, but felt smooth and easy. I'm just focusing on making sure I get my butt down and keeping my hips tucked and chin up.

Twirl
01-25-2010, 10:44 AM
Monday's workout -

OH Press - 100 x 3 x 5
Bent Row - 140 x 3 x 5
Hang Cleans - 120 x 3 x 5
FSQ - 135 x 3 x 5

Everything felt very good, it was all more than managable. Haven't weighed myself in a bit for fear of my terrible diet. I just don't eat enough and I know it. But i'm trying to remain concious about it and eat often. I'm sticking pretty steady to 3 shakes a day and 3 or 4 meals a day. They're not the biggest meals, but a meal none the less.

Twirl
02-01-2010, 01:58 PM
Mondays Workout -

BP - 160 x 3 x 5
DL - 190 x 3 x 5
SQ - 165 x 3 x 5

Getting back on track,,, slowly.

Twirl
04-01-2010, 09:34 AM
Tuesday -
Sq - 135 x 3 x 5
Bench - 145 x 3 x 5

Thursday -
OH press - 95 x 3 x 5
BO Rows - 135 x 3 x 5
Fr SQ - 115 x 3 x 5
Chins - BW x 3 x 5

Weighed in at 170 this morning, and it's time for a major change! I'm done being a rail and just laying around.

waynemeat
04-01-2010, 11:14 AM
Hi Twirl,

Do you use the SS calculator for your warm-up sets?

Twirl
04-06-2010, 09:05 AM
Hi Twirl,

Do you use the SS calculator for your warm-up sets?

No, at this point and time I don't because I am lifting so light (comparitively speaking...). At this time I am just focusing on starting low, getting constant gains, and proper form. I don't want to burn myself out too quickly, so I am just moving slow and steady.

Twirl
04-06-2010, 09:11 AM
Saturday -

Bp - 150 x 3 x 5
Squat - 145 x 3 x 5
Chins - BW x 3 x 5

Tuesday -

OH Press - 100 x 3 x 5
BO Row - 145 x 3 x 5
Fr Squat - 125 x 3 x 5

Twirl
04-07-2010, 08:42 AM
...damn I'm sore from wakeboarding the other day lol. On the lighter side, I woke up after my morning business and have put on 4lbs! I'm on my way back in the direction I want to go, and that much closer to weighing in like a man hah.

Twirl
04-08-2010, 09:18 AM
Thursdays workout -

BP - 155 x 3 x 5
SQ - 165 x 3 x 5
DL - 185 x 3 x 5
Chins - BW x 3 x 6

McLaughlin
04-15-2010, 02:07 PM
Hey buddy, I'm glad to see you finally started working out again. I just bought a weight set for at home and will be starting up within the next 2 days or so. I just gotta find some padding to put down underneath everything so I don't damage the carpet/floor in my apartment.

I can totally relate to starting slow and steady, that's what I'll be doing, something like this:
95 bench // 135 squat // 135 dead // 45 ohp

I'll send you the link when I start my new journal. Going to be following SS style progression, and using a barbell complex for cardio. Got my diet pretty well in check and holding steady between 195 and 200 lbs (5'7 remember). Still haven't decided whether I want to bulk or cut or maintain, going to lift for a month or two and see how I'm feeling and go from there.

Keep up the good work, don't be lazy because I'm gunning to top your numbers!!

chevelle2291
04-15-2010, 02:11 PM
:hello:

Hey Twirl. Good luck on your goals! That squat'll go up before you know it!

Twirl
04-15-2010, 10:06 PM
:hello:

Hey Twirl. Good luck on your goals! That squat'll go up before you know it!

Thanks chevelle, the hardest part of course is making myself remember to eat. I know as dumb as that sounds, I'm a bartender that works at 2 places, and I get going and forget to eat. I've been doing decent these last 2 weeks. However my weekends are still terrible. Soon enough though.

Twirl
04-15-2010, 10:18 PM
Thursdays workout -

OH press - 115 x 3 x 5
Fr, SQ - 150 x 3 x 5
BO Row - 150 x 3 x 5
Dips - BW x 3 x 8

Decent day, can't complain. Up in everything, weights stedily going up. I'm still not eating as much as I should, but damn I'm doing a whole lot better. And Will as far as you passing me in numbers...not a chance buddy =D

chevelle2291
04-15-2010, 11:27 PM
Thanks chevelle, the hardest part of course is making myself remember to eat. I know as dumb as that sounds, I'm a bartender that works at 2 places, and I get going and forget to eat. I've been doing decent these last 2 weeks. However my weekends are still terrible. Soon enough though.

I get what you mean. I used to have this same problem. If I were you, I would either make chicken and rice or ground, lean beef and rice in bulk portions at the beginning of the week. Make sure you have enough for the entire week. Then, when you're about to go to work, fill a plastic container with the food you made and bring it with you. When you're on break, just grab the container and down it. You could also do this with protein bars. I like CLIF Builder's bars. They're pretty healthy, and have 20g protein in each bar. :thumbup:

Twirl
04-19-2010, 06:50 PM
What has 2 thumbs and weighs 179 now? This guy! It's not much, and I can see where I can improve on my diet still, but it's nice to see some results regardless.

Twirl
05-06-2010, 07:21 AM
Thursdays workout -

Starting weight - 175lbs

BP - 155 x 3 x 5
DL - 180 x 3 x 5
SQ - 165 x 3 x 5

My gf and I are taking a "break" so I have my free time to go back to the gym, eat, and get proper rest again. This will be the starting point of me coming back consistantly hopefully, even when we get back together. Im shooting for 185 being my first goal weight. Baby steps....

Twirl
05-07-2010, 07:51 AM
Fridays workout -

OH BB Press - 115 x 3 x 5
BO Row - 145 x 3 x 5
Rack Pulls - 245 x 3 x 5
OH DB Press - 35's x 3 x 5
Chins - BW x 3 x 6

I actually threw in some core work....weird.... It's always the one thing that I look back on and think about adding it and wonder why I haven't added it in b4. But when it comes down to actually doing it, I have the "could care less" attitude lol

Twirl
05-09-2010, 01:10 PM
Well it's mothers day, and I have been eating like crap. I just need to shut up and eat.

Twirl
05-12-2010, 01:00 PM
Wednesdays workout -

BP - 160 x 3 x 5
DL - 205 x 3 x 5
SQ - 175 x 3 x 5
Incline DB's - 50's x 3 x 5
Dips - BW x 3 x 8

.......and I actually did core work again today. I'm still not eating near what I should be, but I have a nice progression in the gym so i'm happy about that.

Twirl
05-13-2010, 08:17 AM
Wow im really tight this morning. Im really happy about the workout yesterday and it feels really good to get back into the gym...it's peaceful. It's so funny how the hardest part isn't getting the good workout in, but eating constantly outside of the gym and getting a proper amount of rest seems next to impossible....oh well, just excuses I guess.

Twirl
05-15-2010, 06:12 AM
Fridays workout -

OH BB Press - 120 x 3 x 5
BO Row - 160 x 3 x 5
FR SQ - 135 x 3 x 5
Cable Rows - 140 x 3 x 8

Twirl
05-15-2010, 09:47 AM
Saturdays workout -

BP - 170 x 3 x 5
DL - 215 x 3 x 5
SQ - 185 x 3 x 5
Incline DB Press - 50's x 3 x 5

Twirl
05-15-2010, 09:51 AM
Felt good this morning, could tell that I slept pretty soundly last night lol. Definately had more in the tank on all three lifts too. I really need to start eating more, but I can tell it's getting better because i'm becoming hungry more often which is good. Like it's said, if you want to gain weight, eat. If you want to eat, squat.

Twirl
05-16-2010, 03:31 PM
haven't eaten well, couldn't sleep for crap.....

Twirl
05-17-2010, 08:48 AM
still can't sleep....or eat...

Twirl
05-18-2010, 04:26 PM
Tuesdays workout -

BP - 185 x 3 x 5
Chins - BW x 3 x 8
Dips - BW x 3 x 10
Incline DB's - 55's x 3 x 5

For some reason my right foot is really bothering me. I can barely put weight on it as I walk, so I kept away from my DL's and SQ's this morning =(. I love those lifts but i just couldn't imagine trying to put that weight on my foot. Maybe a day or two of rest off of it...

Twirl
05-19-2010, 09:54 AM
Wednesdays workout -

OH Press - 125 x 3 x 5
OH DB Press - 40's x 3 x 8
Decline BP - 175 x 3 x 5
Chins - BW x 3 x 8
Dips - BW x 3 x 10
DB Curls - 35 x 3 x 8

Abs...

Weird workout I know...... my foot is still kind of sore and I don't want to put to much weight on it yet. Maybe tomorrow I'll go in again and do my DL's and SQ's....

Twirl
05-20-2010, 05:30 PM
yea....nobody??? lol I'm starting to be more concious of what and when i'm eating. Tomorrow morning i'll go in a do dl's and sq's, i'm going crazy with restless leg syndrome it seems like w/o doing them lol.

Twirl
05-21-2010, 06:29 AM
Fridays workout -

BP - 180 x 3 x 5
DL - 225 x 3 x 5
SQ - 185 x 3 x 5
Incline DB Press - 55's x 3 x 8
Dips - BW x 3 x 10
Ab work.......

I was exhausted and my head wasn't in it this morning...I felt weak and distracted really. I moved up in my DL's but that's it....Plus I haven't been eating to well or near often enough...still at 175..hopefully

Twirl
05-21-2010, 06:32 AM
On a lighter note, my foot feels a whole lot better. That's a positive really...

McLaughlin
05-21-2010, 12:01 PM
Glad to see you've been hitting it up again. Also glad your foot is better.
Funny, you are holding steady around 175 and can't gain any weight,
whereas I am steady around 195 and can't lose any weight.

Keep up the good work, even if you're not eating or sleeping the best, any workout is better than not working out.

chevelle2291
05-21-2010, 04:51 PM
Workouts are lookin' good even with the foot injury Twirl. You gotta get your sleep and diet together tho, man. Those are probably just as important as your workouts, if not more so. Keep it up dude.

Twirl
05-22-2010, 09:27 AM
Workouts are lookin' good even with the foot injury Twirl. You gotta get your sleep and diet together tho, man. Those are probably just as important as your workouts, if not more so. Keep it up dude.

Those are my hardest two parts of this, the workout is the easy part. Eating to compliment it and sleeping to recover from it is a difficult part for me lol. I just have to conciously make myself eat. I just don't seem to be hungry right now....I dunno, I'll keep squatting and I'm sure the hunger will come....