SargeMaximus' Training Log

It should not be painful if it’s not just muscle soreness. Can you record video at your gym?

Well it is muscle soreness but it feels different somehow. Tighter maybe? And asymmetric.

I can get my cousin to record, but he doesn’t always come with me and he’s leaving the city in a month.

Leg Day:

These were in a different gym so the machines were different and so were the weights.

Third World Squats:
75 lbs 10-10-7(fail)

Kneeling Leg Curl:
30 lbs 9(fail)
25 lbs 9(fail)
20 lbs 7(fail)

Leg Extensions:
30 lbs 10-10-10

Standing Calf Raises:
255 lbs 25-25

Hey guys, did back today but lost my data. Still getting used to evernote. Anyhow, I only went up on Pulldowns and bicep curls.

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Core/Cardio Day:

Ab Roller: 10-10-10-10-10(out of form)

Reverse Crunch:10-10-10-10-10

Leg Lowering Drill:4.5-3(fail)

Back Extension:10-10-10

Fat-Man Chin-Ups:10-10-7(fail)

Bicep Curls:20 lbs10(last rep assisted)

Any back pain this time?

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Not until the very last few reps on the ab-roller. I think it’s because my form was off. My spine was u-shaping lol.

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No gym today. Exhausted.

Weighed myself @ 161.2 lbs

Chest Day:

Gym was BUSY (last time I go on a sunday afternoon!) so couldn’t use inclined benches at all. All squat stations were busy too, so no incline push-ups. Like I said, won’t be going at this time again. I need quick access to the benches and such so that I can get in and get out.

Flies:

Machine: 70 lbs 10-3(fail)

Dips 70 lbs CW 10-10-9(fail)

Dumbbell Pullovers: 40 lbs 10-10-10 (proud of myself for doing these @ 40lbs! Will try 42.5 or 45 next time)

Back and Arms Day:

Underhanded Pulldown:
50 lbs 10-7(fail)
42.5 lbs 3-6(fail)

Straight Arm Pulldowns:
35 lbs 10(fail)
30 lbs 9(fail)-6(fail)

  • abs hurting?

Cable Row:
40 lbs 10(fail)
35 lbs 7(fail)
27.5 lbs 10

Bicep Curls: 20 lbs 6(fail)-6-6(fail)

Leg Day:

Third World Squats: 20 lbs 10
15 lbs 10-8

Kneeling Leg Curl:40 lbs 10-10(fail)-6(fail)

  • fail is when you can’t complete a full rep right?

Leg Extensions: 40 lbs 10-10-10

Standing Calf Raises: 250 lbs 25-25

What’s your weight?

How are you adding the weigh to the third world squats?

Why don’t you do back squats again?

[quote=“dchris, post:153, topic:223698, full:true”]
What’s your weight?[/quote]

I posted it on friday.

[quote=“dchris, post:153, topic:223698, full:true”]
How are you adding the weigh to the third world squats?[/quote]

What do you mean? I don’t understand.

I dunno, why should I?

Oh man, I’m so sorry. I didn’t think to look back a week ago.

Are you holding a dumbbell?

I’m curious, because you came on here asking for help, made a log and are tracking workouts. Thought i might check in to see how your routine is progressing since it’s been a few months. It’s something I’d certainly include, but I’m curious what a third word squat entails.

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I see where the misunderstandiung is.

Third world squats are just squats, only you go as low as you can. I still use the bar just like in a regular squat. It’s the same as in the picture on this page: Master The Barbell Back Squat: Proper Form & Technique - BuiltLean

And yeah, it’s been a while. Have gotten some gains in strength recently. Nothing crazy tho. I guess I should be eating more? How often should one increase the weight they lift?

What did you eat today?

Ya, I’d expect you to be gaining strength faster. Also, no reason to go past parallel.

I do third world squats in the morning, but without weight and just to stretch/warm up for the day

[quote=“dchris, post:157, topic:223698, full:true”]
What did you eat today?[/quote]

This:

Shake:
2 cups Oats:

1 cup milk (243ml): 130 Cals 9g Protein 5g Fat 0g Fibre 80mg Sodium

1 cup milk (243ml): 130 Cals 9g
Protein 5g Fat 0g Fibre 80mg Sodium

¾ tsp Salt: 1710 mg sodium

1 Cup Greek Yogurt (259ml): 148 Cals 24g
Protein 0g fat 0g Fibre 120mg Sodium

3 scoop Whey Concentrate (90g): 381 cals 72g protein 7.5g fat 0g fibre 105mg sodium

1 Scoop VegEssential All-in-One: 190 cals 27g protein 5g fat 7g fibre 0mg sodium

Sandwich:

2 Slices Light
Rye Bread: 140 cals 6g Protein 0.5g Fat
3g Fibre 320mg sodium

100g Turkey

1 Tbsp
Sauerkraut: 5 cals 0g Protein
0g Fat 1g Fibre 200mg sodium

3 Slices Monterey Jack (41g): 104 cals
7g protein 8g fat 0g fibre
150mg sodium

1.5 cups chocolate milk

*¼ Pizza: 390 cals
22.5g protein 13.5g fat 3g fibre
975mg sodium

I read somewhere that third world squats were better somehow. Don’t remember why, but it was compelling enough of a reason to switch.

I was doing over 100lbs regular squats before I switched. Third worlds are brutal tho.

Is this a typical day; have you replicated similar meals for the last two months?

I’ve seen two articles on them: 1. Was regarding time under tension (something you shouldn’t be worried about at this time). 2. As a mobility test.

Stick to parallel squats and keep trying to add weight to the bar.

I added 1/2 cup of oats just this week to help gain.

Everything else is the same. Every day.

The only things that change are what meat I use in my sandwich and if I don’t workout I don’t eat the pizza and choc milk

Weekends are bad for maintaining the diet tho. But I try.

Ok, will do.

Thanks man!

When I added it up, it was just north of 2,000 Cals. Might slowly increase it by adding healthy fats or a good carb like rice. Increase say 250 cals for two weeks, evaluate and adjust.

Good luck