Felt pretty flat today. Didn’t do my last sets of good mornings as I had a bit of a twinge in my back last set of squats, maybe I am learning as I get older.
5x5 A1)Bar bench press 80 80 80 80 80
5x5 A2) Bent Over row 80 80 80 80 80
5x5 B) Back squat 110 110 110 110 110
4x10 A1) Dip BW+5 BW+5 BW+5 BW+5
4x10 A2) Lat pull c/up grip 74 74 74 74
That is my last workout with those rep schemes next week I’ll be using 6x3 and 5x8. Still traing 5 times per week. Looking forward to working with a bit more weight.
Overall the first three weeks of this proggram has been good. I feel “tighter” have put on 1 1/2 kg but my waist has gone in a belt notch. Pretty happy with that. Hope it continues. Looking forward to busting back over the 100kg mark over the next couple of weeks.
Change in set/rep scheme for the next three weeks. Still aiming at 5 total body sessions per week, not training to failure.
Today still had a bit of a twinge in my back so didn’t even attept my last set of squats and thought it best nto to worry about any good mornings. I’ll see how it is for the rest of teh week but may give squats and deads a rest for a week and just use the leg press and leg curl machines, better than no leg workout I suppose. anyway we’ll see how the back feels tomorrow. May use it as a good excuse for a massage, that can only help.
6x3 A1)Barbell bench press90 90 90 90 90 90
6x3 A2) Bent Over row 85 85 85 85 85 85
5x3 B) Back squat 120 120 120 120 120
4x8 A1) Dip BW+10 BW+10 BW+10 BW
4x5 A2) Chin-up BW BW BW BW
Felt good except for my back. Would like to do 4x8 for the chins but think I’d be struggling to get there after the bench and rows earlier, remembering I’m not trying to reach failure during these workouts due to traing just about every day. Something to work towards over the next three weeks. Arms were getting fried before last set of dips so dropped some weight.
Felt good today. back a bit better. Deadlifts felt pretty easy, would have put the weight up except in the back of my mind I was wondering about my back and so erred on the side of caution.
Really felt the difference doing wide grip pull ups for something different , I rarely go wider than shoulder width no particular reason just habit, definately something different there so a good thing to break that habit.
Had lunch with a group of students and talk got around to age as I mentioned I was going to a 25th birthday party on the weekend. The students were all under 25. A couple commented that 25 was old and I laughed. A couple of the girls asked why I was laughing and I said that 25 wasn’t old. To which one of the girls replied “it probably isn’t to you cause you are 25”. I stared back blankly. And then told her I was 35.
Silence, and then one of the girls asks me if I’m telling the truth. Yep. Then one of the girls comes out with “that’s cool that guys are still hot at that age” silence again and a bit of nervous laughter from me as I moved the converstaion into safer territory. The two other (young) guys at the table were pissing themselves at my discomfort.
I’m happily married but it was still a bit of an ego boost to firstly find that one girl thought I was only in my mid 20’s (have no idea how that happens I’m quite sure I look 35)and secondly find that a 21 year old thought I was hot. Just for the record I thought she was pretty damn hot herself. And before anyone gets self righteous I don’t teach these students I just work at the Uni.
Anyway back to the workout and training side of things. Have added extra calories to my diet to try to keep the weight going up.
Gave the good mornings a miss as I still don’t trust my back.
Right well Easter happened and I decided to give my back a rest and stay away from the gym. Seems that worked as my back feels pretty much better, maybe 4 days break was what it needed.
Yesterday,
4x8 A1) Standing military press 45 45 45 45
4x8 A2) Lat pull down 62.5 62.5 62.5 62.5
4x8 B) Partial Deadlift 120 120 120 120
Well back behaved. Really think it is the Good Mornings that are causing me grief so, whilst I’m not going to scrap them as it is obviously a weak area for me, I will take the weight back down and work on form in some higher rep ranges.
6x3 A1) Stand mil press 57.5 57.5 57.5 57.5 57.5 57.5
6x3 A2) Pull-up BW BW BW BW BW BW
6x3 B) Deadlift 150 150 150 150 150 150
Pity the person sitting next to me on the bus home today, due to the rain I’m not riding. No shower after the gym so they will get me in all my fragrant glory.
Log looks great Burnesy. Careful with that back, I was having some issues as well for a while. I now find myself wearing my belt all the time, even when I’m doing uppper body work.
Felt good, although I’m looking forward to finishing up with the 4-5 full body workouts per week. Really is pretty taxing, hopefully though will have me primed for some good growth when I move onto my 3 times a week 20 rep squats program, not really something to look forward to but that is the plan and I’m going to stick to it.
Weight wise i seem to be stuck at 99kg. I think the 5 days a week traning has something to do with it, just probably need a bit more rest to grow. AS I said only a week and a half to go on this program.
Good workout today. Back felt strong. Squats went up very easily, kept the good mornings light just in case, enjoyed starting to push some heavier weights around.
Feel a bit guilty as i missed yesterday as I went and saw the Black Crowes, well worth one missed session.
Also have decided to stop stressing about my weight gain or lack there of, weighing myself every day isn’t helping, so I’m putting the scale away for a month and I’ll chaeck again then. For the record I was 99kg this morning. Have up the cals and I’ll just keep slogging away
Feel a little flat. Kind of struggled with the Military presses today, wasn’t much left in the tank there.
I’m going to call a premature halt to this 4-5times per week total body stuff I’ve been doing, starting to feel like I’m not getting much out of each workout, and this was the 6th weeek anyway. Time to change.
I’m going to throw in a couple of weeks of WS4SB just to look at where my strength levels are at before the whole 20 rep squat thing. I’m not trying to put it off I just really feel like trying to move some heavy shit for a couple of weeks.
Even though I said i wouldn’t I stepped on the scale at the gym today and the magical third figure appeared, back to 100kg, happy with that. Means I’ve put on 3kg in the 6 weeks I was doing this total body stuff, good result I suppose and really tells me I’m worrying about nothing when it comes to the weight gain and where my diet is at. probably have it nailed exactly right. Belt is at the same notch as when I begun, and it isn’t any tighter.
Realistically I’m probably not going to reach 107kg by the end of June, not without putting on a fair bit of fat anyway but I’ve also realised I can continue to bulk until August and still trim the fat by end of November to try and get to my goal off 100kg at less than 10% body fat. 107kg by August is realistic
Also considering entering a powerlifting meet in November just for the hell of it. There is one being held nearby in November. More on that later.
Giving myself three days off prior to the WS4SB sessions to start next Monday, also a good idea as I have a pennant golf final to play on Sunday so I should hopefully be at my best for that.
[quote]soldog wrote:
Stressing about weight gain or loss is really useless. You are doing the right thing putting the scale away.
I just noticed that you are down under. Australia has been on my list of places to see for a long time. Just hope to get there someday.
Keep on training…[/quote]
You are right about the stressing bit. As it is I’ve put 3kg on in 6 weeks which is a good result.
I might be biased but Australia is an awsome place to live and to visit. I’ve been round the world but I was always happy looking out the window of the plane and seeing the harbour bridge and the opera house realising I was home.
I’m going to concentrate on seeing more of Austrlai and putting the OS trips on hold over the next few years.