Samaha's Training Log

Thought i posted this yesterday but my phone is stupid -.-
Anyways yesterday i had two workout sessions. Am went bad but pm went really good!

Am Session:

Squat:
45x5
85x3
135x2
155x1
210 x 4reps x 1 rep (couldn’t keep good form for some reason, never had this problem before)

Press:
45x5
55x3
65x1
70x3x5

Pm Session:

Deadlift:
135x5
155x3
185x1
215x10 PR 9 reps (that last rep took everything i have lol, i wonder when i will go into the 5 rep range)

Chin attempts:
1 good chinup
1 ok chinup (to my mouth) but not good enough lol
1 ehh chinup (to my eyes) also not good enough :stuck_out_tongue:

Negitaves:
1 really really slow one
2 kinda slow ones

Wanted to do more but i got dizzy for some reason

Pulldowns:
90x8
80x2x8

Todays Workout session went really good, especcially the bench :slight_smile:

Am Session:

Bench:
45x5
55x3
75x5
95x2x5
95x15

Didnt know i had 15 reps in me lol

Pm Session:

Squat:
45x5
75x3
115x2
125x1
185x3x5

Chin attempts
1 good chinup
1 ehh chinup to eyes
1bad chinup

Negitives
1 really really slow one

Pull downs:
90x3x8

Today had a good workout, got all my reps and sets, but weights are starting to become heavy again lol
I think with this extra volume, expessially from squat i need to eat more but its so hard sometimes.

Am Session:

Press:
45x5
55x3
65x1
75x3x5

Power Cleans:
(did them randomly to do the OHP, form was pretty bad though)
45x5
55x1
65x1
75x3x1
65x1

Pm Session:

Squat:
45x5
95x3
135x2
155x1
195x3x5

Deadlift:
135x3
165x2
185x1
225x7 PR 10lbs

write “x3x5” 3 being sets, 5 being reps, the number before the first x is the weight.

[quote]XArena wrote:
write “x3x5” 3 being sets, 5 being reps, the number before the first x is the weight.[/quote]

I wanted to do that but didnt know the format lol

well now yah know brah!

Todays workout went pretty well. I fooled around in the school weight room but i got serious for the pm lifting session lol

Am Session:

Bench:
45x5
65x3
85x2
135x3x0
lol ya, the first one i was able to get it half way but the other two were real disapointments.

Pm Session:

Squat:
45x5
95x3
135x2
175x1
200x3x5

Bench:
45x5
65x3
85x2
105x3x5

Krowc Rows:
45x3
60x3
75x0

Chinup attempts:
2x0

i was to tired for these lol

Negatives (chinup):
2 slow ones

forgot to post this yesterday so here it is lol

This workout session was funny because there were these 3 old men who were chuckling when i was warming up with the squat and them doing their 140 pounds. When i got to my work set they shut up lol

Also when i was deadlifting another old guy decided to come over and yell at me to hurry up, when i only did 2 sets equaling 3 mins -.-. I just told him to get over it.

The gym has some funny people in it XD

Squat:
45x5
95x3
135x2
175x1
205x3x5

Press:
45x5
55x3
65x2
75x1
80x1 (i just couldnt do it lol)

Deadlift:
135x3
185x1
230x6or7 (my friend counted a different rep so idk lol)

Last workout didnt get posted so here it is

Squat:
45x5
95x3
135x2
185x1
215x5x5x3

Press:
45x5
55x3
65x1
80x2
75x2x5

Deadlift
135x3
185x2
235x5 PR 10 lbs

Yesterdays workout went kinda weird. Squat felt really bad with hip flexer pain starting at 135lbs and by the time i did my working set, my back just gave out. However, on the other hand my bench went really good so at least i had 1 good workout :slight_smile:

Squat:
45x5
95x3
135x2 (felt heavy and hip flexor pain)
185x1 (heavy and major hip flexor pain)
220x3 (my back felt like it was going to snap and i also felt like i couldnt get my ass far back enough )

Bench:
45x5
65x3
85x1
105x5x5x8 PR 3 reps

Chin Up Attempts:
1 chin up
4 really slow negitives

Lat Pull Downs:
100x3x7

And then some type of back exersize that i dont know whats its called lol

06/27/12

Hip flexor hurting and is causing my back to not be straight during squat. Stretching is helping but there is till pain.

Squat:
45x5
95x3
135x2
185x1
220x5x3
135x5

Wasnt able to finish squat and my two problems were my hip fexor(back not straight and pain), and my quads idk why they gave me a problem.

Press:
45x5
55x3
65x1
80x5x1 PR 1 set of 5 and 1 extra rep lol. This toke forever

Deadlift:
135x3
185x1
240x5 PR 5 lbs

06/29/12

I was having hip flexor pain even during body weight squats that i decided to not squat. Instead i deadlifted and did a couple extra stuff.

Deadlift:
135x5
155x2
185x1
215x1
245x4 PR 5 lbs. I almost had the last rep, i locked it out on the right side but when i was just about to lock it out on the left the bar sliped out of my hands. Also on the 2nd rep i couldnt even budge it but a friend motivated me to finish and it was worth it lol.

Bench:
45x5
65x3
85x2
95x1
110x5x3x1
95x3

I couldnt keep bar balanced on even my later warm up sets. Idk why :S

Then i did some negitaves, hyper extensions, pull downs.

hip flexor pain? injury already? Why?

[quote]Macmade wrote:
hip flexor pain? injury already? Why?[/quote]

i think it is because my lift hip flexor is becoming too tight? I dont know the reason why but i just hope that stretching will help!

06/02/12

Hip flexor is starting to feel better, im starting to see some progress with my squat :slight_smile:
Couldnt do deadlifts though as i was tired as ****. I deadlifted an extra time last week so i hope that makes up for it lol.

Squat:
45x5
95x3
135x2
185x1
220x5x5x4 PR: 1 extra set of 5 and 4 lol

Press:
45x5
55x3
65x2
80x5x5x3 PR: 1 extra set of 5 and 3

then i did some weighted extensions

06/04/12

Had a really good workout today, had PR all across the board (y)

Squat:
45x5
90x5
135x3
180x2
225x3x5 PR 2 extra sets of 5!

Bench:
45x5
60x5
80x3
95x2
110x5x5x4 PR 5 lbs, wish i could of gotten the last rep though

Then i fooled around with the machines in the gym :stuck_out_tongue:

06/06/12

Had an amazing workout in the gym today. Both squat and deadlift felt light and got PR’s!

Squat:
45x5
90x5
140x3
185x2
230x3x5 PR: 5lbs

Press:
45x5
55x5
65x3
70x2
80x5x3
65x5

Deadlift:
150x3
200x2
250x5 PR: 5 lbs

Then i did some negitives and pull downs :slight_smile: All in all a good workout

OH YEAHHHHHHHHH, Pr’s errywhere!!

[quote]XArena wrote:
OH YEAHHHHHHHHH, Pr’s errywhere!![/quote]

You know it lol :stuck_out_tongue:
And are you posting this on your laptop lol

Yeah I am :wink: