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!
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
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.
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..
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.
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.
Last edited by Gymjunkie; 08-09-2009 at 11:51 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
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.
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!
Last edited by Gymjunkie; 08-15-2009 at 04:35 PM.
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.
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!
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!
Last edited by Gymjunkie; 08-20-2009 at 02:27 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.
Last edited by Gymjunkie; 08-26-2009 at 02:33 PM.
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.
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?
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.
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.