Page 1 of 2 12 LastLast
Results 1 to 25 of 30

Thread: clfs's Journal

  1. #1
    Wannabebig Member clfs's Avatar
    Join Date
    Jul 2011
    Posts
    39

    clfs's Journal

    Here is my first post to this site (It contains my basic information):

    http://www.wannabebig.com/forums/sho...t=#post2493958

    Because the basic info is in the above post, I will jump right into it.

    Pre-workout: Magnificent Mobility

    Today's workout:

    .5 Mile run and 1000m row machine warmup

    Alternating grip between set pull ups:
    Palms In Pullups: 6xbw, 4xbw
    Neutral Grip Pull Ups: 3xbw, 2x25 lbs assistance
    Palms Away Pull Ups: 2xbw, 3x 25lbs assistance

    Deadlifts: 135x5, 225x5, 245x5, 245x5, 245x5, 245x5, 245x5, 315x2
    My working sets are very light right now. I dropped by work set weight down to 225 last week to help work out some lower back issues. I am going to slowly increase the weight of my work sets until I am back to normal (5 sets of 5 reps at 315).

    Hammer Strength Iso-Lateral Rows: 100lbs (per side) x 8, 100x8, 100x7 (could not complete last rep)

    Cable Rows: 140x10, 140x10, 140x8 (failed to hit last two)

    Barbel Curls: 70x15 (to failure w/ narrow grip), 70x10 (to failure w/ narrow grip), 70x8 (to failure w/ wide grip), 70x8 (to failure w/ wide grip). Will increase weight next session.

    Post workout: Foam roller and light stretching

    Overall: I hate lifting light weight on deadlifts. I just have to keep reminding myself that when I will be stronger (and safer for it), when I work back up to my "normal weight".

    Post workout weight: 233 lbs

  2. #2
    Wannabebig Member clfs's Avatar
    Join Date
    Jul 2011
    Posts
    39
    I should have mentioned in Monday's post that I switched from pure creatine to Results a few shortly after my first post to this forum.

    Out of town for todays lift, so I was at a foreign gym (Life Fitness in Cary, NC). As a side note, this gym is HUGE, but their free weight section was lacking.

    Overall I am very pleased with today's lifts:

    Pre-workout: .5 mile on the treadmill. 10:00 min/mile pace at 3.0 incline

    Barbell Bench:
    Barx5
    95x5
    135x3
    165x3
    215x5
    215x5
    215x5 PR (Previous was 4 reps)
    215x5 PR (Previous was 3 reps)
    215x5 PR (Previous was 3 reps) (Really struggled with the last one but locked it out)
    235x2 (had fingertip assistance with the third so it doesn't count)

    Moving up weight next workout to 225. This is a HUGE mental milestone for me. Repping 2PPS!!! 30lbs up on my bench rep weight since joining the site!

    Military Press:
    Barx5
    115x5
    115x5
    115x5
    115x4
    115x3
    115x3

    My military press seems to have stalled. I need to find a way to get past this plataeu. Any suggestions?

    Skull Crushers
    90x5 + 10 close grip presses
    90x3 + 8 close grip presses
    90x2 + 6 close gri presses
    6 + close grip presses

    Increased weight of skull crushers from last week. Really struggled with these.

    Dips
    Bwx4
    Bwx3
    25lbs assistx4
    25lbs assistx3
    25lbs assistx3

    Triceps were destroyed at this point. Skipped cable press downs.

    Weight: Couldn't find a scale at the gym

  3. #3
    Wannabebig Member clfs's Avatar
    Join Date
    Jul 2011
    Posts
    39
    Had a meeting with my chiropractor yesterday to get my usual adjustments and so he could review a few of my lifts (He is also the owner and a trainer at a local Crossfit facility). I have been having problems with my lower back and I am working to resolve a hip imbalance.

    Here is what he had me do:

    OHP:
    45x3
    95x10
    95x10
    115x5
    115x5
    115x5
    135x5
    135x4
    135x3

    Deadlifts:

    225x10
    225x10
    245x5
    245x5
    275x5
    275x5
    275x5

    Squats:
    95x10
    95x8

    Overall, he indicated that my form for OHP and deadlifts is solid. We are still working to increase my flexibility in my squat so that I stop leaning so far forward when I am in the hole. He gave me the go ahead to start squatting light. I am stoked! Also, it seems that my hip imbalance and shoulder issues are slowly ironing out as I am getting more flexible and increasing strength.

  4. #4
    Wannabebig Member clfs's Avatar
    Join Date
    Jul 2011
    Posts
    39
    Diet has been horrible this week. My travel with work resulted in the consumption of some very unhealthy meals (that is the problem with having to eat at restaurants for every meal). Had a heavy drinking night Thursday too that didn't help (met my new boss for the first time).

    Pre-workout: Magnificent Mobility and some light foam rolling

    Warm-up: .5 mile on treadmill and 1000 meters on rowing machine

    ATG Squats:
    Barx5
    95x5
    135x12
    135x10
    135x10
    135x10
    185x8
    185x8
    185x8
    185x8

    Back felt good for these. Probably could have gone heavier, but I definetally want to ease into these per the chiro's instructions.

    SLDL:
    135x8
    Stopped here because I started to develop some significant lower back pain.

    Calf Raises:
    275x10
    275x10
    275x10

    Planksx3 (Lower back pain was gone by the end of the planks. Thinking my back pain may be related to a weak core.)

    Very happy to be doing squats again; however, I am having to resist the temptation to lift heavy.

    Weight: 238 (booooo)
    Last edited by clfs; 08-27-2011 at 12:50 PM.

  5. #5
    Wannabebig Member clfs's Avatar
    Join Date
    Jul 2011
    Posts
    39
    My lower back was hit hard by the stutter step workouts on Friday and Saturday. It has been almost a year since I have squatted and I definetally underestimated how much it would take out of my back to squat and deadlift on back to back days (especially since my lower back is my weak link right now). In an effort to let it have more time to recover, I flip-floped my back day with my chest day. Hopefully the extra day or two will help.

    Pre-workout: .5 mile run and 1000 meters on the rowing machine.

    Barbell Flat Bench:
    Barx5
    95x5
    135x5
    185x3
    225x5
    225x5
    225x5
    225x4 (was in the middle of completing the 5th but Mr. Random touched the bar *frustrated*)
    225x3 (missed the 4th)

    Racked and Unrack flat bench (not sure what the proper term for this is):
    275x5
    275x5

    I am starting to see a trend when I miss on my bench. I am usually able to bring the weight down, pause, and start to press up; however, the bar feels like it hits a brick wall midway up the press. In the next one or two sessions, I might try to introduce some board presses.

    Military Press:
    Barx5
    115x5
    115x5
    115x5
    115x5
    115x3
    115x2

    I still feel like my military press is stalling. Not sure what to do about it. Suggestions?

    Skull Crushers
    90x6 w/ 10 close grip presses
    90x5 w/ 8 close grip presses
    90x4 w/ 6 close grip presses

    Wide grip cable tricep pressdowns
    60x10
    60x10
    60x9 (missed the 10th)

    Weight: 237

  6. #6
    Senior Member superdonut's Avatar
    Join Date
    Jul 2010
    Posts
    171
    trying lowering your military press weight 10-20lbs OR do less volume for a week or 2, then come back and try for some heavier weight.

    i know for myself, after i hit a heavy rep pr on military press the following week ill usualy do lighter weight for 3x3 or something. i've been able to progress nicely on my press doing it this way. best of luck.

  7. #7
    Wannabebig Member clfs's Avatar
    Join Date
    Jul 2011
    Posts
    39
    superdonut: That is a good recommendation. I may up the weight and go for less reps and sets for a week or two. We shall see how it goes.

    Today's workout:

    .5 Mile run and 1000m row machine warmup

    Alternating grip between set pull ups:
    Palms In Pullups: 8xbw, 4xbw
    Neutral Grip Pull Ups: 3xbw, 1xbw
    Palms Away Pull Ups: 2xbw, 3x 25lbs assistance

    Deadlifts: 135x5, 275x5, 275x5, 275x5, 275x5, 275x5

    Solid deadlifting day! Going to up weight again next session.

    Hammer Strength Iso-Lateral Rows: 100lbs (per side) x 8, 100x8, 100x8

    Cable Rows: 140x10, 140x10, 140x10 Increasing weight next session

    Barbel Curls: 80x8 (to failure w/ narrow grip), 80x6 (to failure w/ narrow grip), 80x4 (to failure w/ wide grip), 80x4 (to failure w/ wide grip).

    Weight: Forgot to weigh in...

    Overall: My back was feeling a much better for todays lifts. I think it was a good call to give my back a few extra days rest. Looking forward to my second session back squatting!
    Last edited by clfs; 08-31-2011 at 07:28 PM.

  8. #8
    phil 4:13 Bako Lifter's Avatar
    Join Date
    Mar 2007
    Location
    Bakersfield, CA
    Posts
    2,835
    Quit doing military press and try another overhead movement. Seated Barbell press, dumbell press, push press... Go for three weeks doing one of those instead and your mili will be stronger the next time you do it.

  9. #9
    Wannabebig Member clfs's Avatar
    Join Date
    Jul 2011
    Posts
    39
    Thanks for the military press suggestions. I am thinking about switching to seated dumbell for a while.

    Today was a short gym day because the childcare facility closed early.

    Warm-up: .5 miles on treadmill and 1000m on rowing machine.

    Atg squats:

    Barx5
    95x5
    135x8
    155x8
    185x8
    205x8
    225x8

    Overall, the workout was solid. I still do not feel like I am taxing myself but I guess I will get there with time. Lower back felt great! I think I found the cause of my previous injury. When the weight started to get above 185 I noticed that I was shifting my weight heavily to my right leg at the bottom of the movement. My right leg is much stronger so that makes sense. With a little focus I was able to eliminate that weight shift in today's lifts.

    Calf raises:
    360x12
    360x12
    360x12

    I wanted to hit the hammies but I ran out of time.

    Weight: 237.5

    I have decided that once I hit 250(ish) I am going to go on a long cut. Hopefully back down to the 220 range.
    Last edited by clfs; 09-24-2011 at 01:21 PM.

  10. #10
    Wannabebig Member clfs's Avatar
    Join Date
    Jul 2011
    Posts
    39
    Yesterday I had a long day drinking on the lake, so I was less than motivated to go to the gym today.

    Warmup: .5 mile run (could not do the usual 1000m row because someone was on the machine)

    Flat bench:
    barx5
    95x5
    135x5
    155x5
    185x3
    230x5
    230x5
    230x5
    230x4
    230x3

    Rack/Un-Rack
    280x5

    Max Effort Bench:
    245x1
    255x1

    Seated Dumbell Press:
    50x8
    55x8
    60x5
    60x5
    60x4
    60x3
    60x1

    Trying to find a good rep weight. I may drop the weight next session.


    Skull Crushers:
    90x6 + 8 close grip press
    90x4 + 6 close grip press
    90x4 + 6 close grip press

    Wide Grip Cable Press Downs
    70x8
    70x8
    70x7

    Close Grip Cable Press Downs
    70x8
    70x7
    70x6

    Dips
    -25x5
    -25x4

  11. #11
    Wannabebig Member clfs's Avatar
    Join Date
    Jul 2011
    Posts
    39
    Pull Ups:
    Palms In: 7xbw (could not lock out the 8th) 4xbw, 5x-25
    Neutral Grip: 3xbw, 1xbw
    Palms Away: 2xbw, 2x-25

    Pull ups were disappointing. I'm not sure why my performance decreased since my last session. Hopefully next session will be better.

    Deadlifts:
    135x5
    225x5
    315x5
    315x5
    315x5
    315x4 (almost locked out the 5th but grip failed)
    315x4 (grip failed on 5th)

    Strong deadlift day! I have finally worked back up to my true work sets. I forgot how much these hurt (I started seeing stars between lifts)! My wife was laughing at me afterwards because I was walking like an old man. haha!

    Ommitted rows due to time constrains. Had to leave the gym at this point.

    At home:
    Close grip ez curls
    85x12
    85x10
    85x6
    Wide grip ez curls
    85x4
    85x2

  12. #12
    Wannabebig Member clfs's Avatar
    Join Date
    Jul 2011
    Posts
    39
    Broke from my routine today (it's my b-day, so sue me). Really wanted to workout but my lower back was still fried from deadlifts yesterday (that means no squatting), so I ended up benching.

    Bench: barx5, 95x5, 135x5, 185x3, 235x5, 235x5, 235x4, 235x3, 235x3, 235x2, 235x1, 235x1 (these hurt)

    Seated Dumbell Press: 55x8, 60x5, 60x5, 60x5, 60x5, 60x4

    Skull Crushers ( + close grip press superset): 90x8 (+8 presses), 90x6 (+6 presses), 90x5 (+5 presses)

    Cable Pressdowns (dual rope attachment): 55x7, 55x6, 55x5

    Edit: Forgot to mention 2xplanks

    Not a bad session. Looking forward to squats on Saturday!
    Last edited by clfs; 09-09-2011 at 04:36 PM.

  13. #13
    Wannabebig Member clfs's Avatar
    Join Date
    Jul 2011
    Posts
    39
    Diet has been fair over the last few days. Getting plenty of protein and eating fairly clean. The primary exception to all of this is my alcohol consumption. It was my b-day Thursday and my brother-in-laws engagement celebration last night, so those didn't help much. I really need to focus on cutting out the alcohol over the next week.

    Warmup: .5 mile run and 1000m row machine

    16" Box Squats: Barx8, 135x8, 185x5, 225x8, 245x8, 245x8, 245x7
    Broke out in a cold sweat on these and started feeling sick to my stomach. I think this was due to my McDonald's breakfast. Not going to do that again before a workout.

    SLDL: 135x8, 185x8, 185x8, 185x8
    This is the first time that my lower back was in a good enough shape to perform these after squats! Making progress here...

    Calf Raises on Leg Press: 450x12, 450x12, 450x12

    I am still not full volume on my lower body days; however, I am slowing becoming able to handle more and more. My conditioning has a long way to go...

    Side note: Ran into a few friends I haven't seen in months. Completely unsolicited, they mentioned that I am starting to look really strong (especially in my arms and back). It's always good to get feedback like that. I must be on the right track!

  14. #14
    Wannabebig Member clfs's Avatar
    Join Date
    Jul 2011
    Posts
    39
    Warmup: .5 mile run

    BB Flat Bench: barx8, 95x8, 135x8, 185x4, 235x5, 235x5, 235x4, 235x4, 235x4 <--Last rep was grueling and form fell apart, 235x2

    Military Press: 120x5, 120x5, 120x5, 120x5, 120x4, 120x3

    Skull Crushers (+ close grip press superset): 90x7 + 8 cgp, 90x7 + 7 cgp, 90x7 + 4 cgp

    Cable Press down: 55x10, 65x7, 65x7, 65x7

    Overall: Making grueling slow progress on my bench now, but progress is progress. Broke through the plateau on military press. It looks like switching to a different lift for a few sessions made the difference!

  15. #15
    Wannabebig Member clfs's Avatar
    Join Date
    Jul 2011
    Posts
    39
    Warmup: .5 mile run and 1000m on rowing machine

    Pull Ups:
    Palms In: 8xbw, 3xbw, 4x-25
    Neutral Grip: 4xbw, 1xbw, 2x-25
    Palms Away: 2xbw, 2x-25, 1x-25

    Deadlifts: 135x5, 225x5, 315x5, 335x5, (switched to an over-under grip here) 335x5, 335x5, 335x5

    Rows: 135x8, 135x8, 135x8, 135x8 Increasing weight next session

    Close grip ez curls: 85x7, 85x6, 85x5 (These are worse due to the introduction of rows?)
    Wide grip ez curls: 85x4, 85x2

    Interesting point of note: My sweat is starting to smell like pure ammonia. Is this normal? What causes this?

    I am also looking for input regarding my routines. Are there any gaps? Is the frequency decent? Let me know what you think!

  16. #16
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,417
    Interesting point of note: My sweat is starting to smell like pure ammonia. Is this normal? What causes this?
    http://forums.lylemcdonald.com/showt...hlight=ammonia

  17. #17
    Wannabebig Member clfs's Avatar
    Join Date
    Jul 2011
    Posts
    39
    Sounds like I need to drink more water and eat a larger pre-workout snack... Thanks for the link!

  18. #18
    Wannabebig Member clfs's Avatar
    Join Date
    Jul 2011
    Posts
    39
    bump, and...

    Light 2 mile jog around my hilly neighborhood to help work out the stiffness in my lower back.

  19. #19
    Wannabebig Member clfs's Avatar
    Join Date
    Jul 2011
    Posts
    39
    Not too much to say today. There was weight, so I lifted it. meh...

    Warmup: .5 mile run

    Squats: Barx85, 135x5, 185x5, 225x5, 245x5, 255x5, 255x5, 255x5, 255x5, 255x5

    SLDL: 135x8, 185x8, 205x5, 205x8, 205x8, 205x8, 205x8

    Calf Raises on Leg Press: 480x12, 480x12, 480x12

  20. #20
    Wannabebig Member clfs's Avatar
    Join Date
    Jul 2011
    Posts
    39
    Yesterday: 2 mile run

    Today:

    Warmup: .5 mile run and 1000m on rowing machine

    BB Flat Bench: barx8, 95x8, 155x8, 185x5, 240x5, 240x5, 240x4, 240x4, 240x3

    Military Press: 125x5, 125x5, 125x5, 125x5, 125x3

    Skull Crushers (+ close grip press superset): 95x8 + 12 cgp, 95x6 + 10 cgp, 95x4 + 10 cgp, 95x3 + 10 cgp
    Last edited by clfs; 09-28-2011 at 06:39 PM.

  21. #21
    Wannabebig Member clfs's Avatar
    Join Date
    Jul 2011
    Posts
    39
    This past week was hectic. As a result, I was not able to make my Wednesday gym session.

    I was able to go for a two mile jog around my neighborhood on Tuesday, Thursday, and Friday.

    To keep everything on track, I just shifted my deadlift day to Saturday, squat day to Monday, and bench day to Wednesday. This will probably work a little better because the last few weeks I have had to wait for an open barbell bench on Mondays (National Bench Day). Avoiding that chaos will be nice.

    Today's Workout:

    Pre-workout: .5 mile run and 1000m on row machine

    Pull Ups:
    Palms In: 8xbw, 3xbw, 6x-20
    Neutral Grip: 3xbw, 1xbw, 4x-20
    Palms Away: 2xbw, 2x-25, 4x-20

    Deadlifts: 135x5, 225x5, 315x3, 365x5, 365x5, 365x5, 365x5, 365x4 (grip failed on the 5th pull when the bar was mid thigh)
    The deadlifts really kicked my trash. After these, I felt completely drained for the rest of my workout. I was still able to hit some decent weight in my following lifts. Good stuff.

    Rows: 155x7, 145x7, 145x7, 145x7

    Lat Pull downs: 80x7, 70x7, 70x7, 60x8 (hopefully these will help with my pull ups)

    Cable Rows: 140x8, 140x8, 140x8

    Close grip ez curls: 75x10, 75x8, 75x6

    Overall, this felt like a solid gym day.

    Post workout weight: 242

  22. #22
    Wannabebig Member clfs's Avatar
    Join Date
    Jul 2011
    Posts
    39
    Warmup: .5 mile run

    Squats: Barx5, 135x5, 185x5, 225x5, 275x5, 275x5, 275x5, 275x5, 275x5

    SLDL: 225x8, 225x8, 225x8

    Calf Raises on Leg Press: 500x12, 500x12, 500x12
    Last edited by clfs; 09-28-2011 at 06:39 PM.

  23. #23
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,417
    Solid lower session.

  24. #24
    Wannabebig Member clfs's Avatar
    Join Date
    Jul 2011
    Posts
    39
    Quote Originally Posted by tom183 View Post
    Solid lower session.
    Thanks! I am trying to keep my workouts simple and heavy. Hopefully it will pay off!

  25. #25
    Wannabebig Member clfs's Avatar
    Join Date
    Jul 2011
    Posts
    39
    Warmup: .5 mile run and 1000m on rowing machine

    BB Flat Bench: barx8, 95x8, 135x8, 185x5, 245x5, 245x3, 245x3, 245x3, 245x3, 245x2, 245x1, 245x1
    I think I got a little too aggressive and increased the weight here too soon. It looks like I will be playing catch-up with this same weight for a few more sessions.

    Military Press: 135x5, 135x5, 135x4, 135x5, 135x3, 135x3, 135x2, 135x1

    Skull Crushers (+ close grip press superset): 90x10 + 10 cgp, 90x8 + 8 cgp, 90x6 + 6 cgp, 90x6 + 6 cgp

    Cable Crunches: 35x8, 75x12, 75x12, 75x12, 75x12
    This was the first time that I have tried these. I am going to have to increase the weight until I can barely complete three sets of 8 in my future workouts.

    Dips: bwx8, bwx8, bwx6
    I need to buy a belt that will allow me to do weighted dips.

Similar Threads

  1. Starting Strength Journal - first journal
    By ditogarcia in forum Member Online Journals
    Replies: 31
    Last Post: 12-08-2008, 07:14 AM
  2. journal
    By sean140 in forum Bodybuilding & Weight Training
    Replies: 2
    Last Post: 06-16-2007, 06:00 AM
  3. my journal
    By wannabefit in forum Member Online Journals
    Replies: 31
    Last Post: 12-28-2003, 07:46 PM
  4. Journal??
    By briancurran01 in forum General Chat
    Replies: 5
    Last Post: 12-03-2003, 02:29 PM
  5. First Journal.
    By Ahmar in forum Member Online Journals
    Replies: 15
    Last Post: 12-29-2002, 05:33 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •