Workout: 08/29/16 - 09/26/16

5/3/1 BBB

My Thoughts Lately

So it's been nearly a month since my last post.

Training has persisted, even if this log hasn't. I've picked up 5/3/1 BBB, so look to that routine for what exercises I've been doing. I guess I could outline it here

4 Days a week:

Day 1) Press, accessory bench

Day 2) Deadlift, accessory squat

Day 3) Bench, accessory press

Day 4) Squat, accessory deadlift

And there you go. On lower body days I do calf raises and/or ab roll outs/hanging leg raises. Upper body I do rows, some form of chin ups, dips, face pulls, or (very rarely) curls. 

And that's it. At the beginning of each month I'll post my spreadsheet here, so that it can be seen what I'm working on. Not going to try to keep up daily. My official highest 2RMs of each are as follows:

Press: 120 lbs
Deadlift: 350 lbs
Bench: 205 lbs
Squat: 325 lbs

A solid showing. Nothing spectacular, but after a little less than 1.5 years of training, I'm satisfied.

-----

Life otherwise? I stopped counting calories. I care a lot less about my weight, my body dysmorphia is still very present but I generally ignore it and focus on the numbers in the gym. My roommate is incredibly patient with me and occasionally comments on my appearance. Even if silly or vain, the encouragement helps.

I've thought a lot about this blog, and considered deleting it- but frankly, no one is reading it anyway so I figure I can just use it for my thoughts when I feel like it.

I've been thinking a lot about general improvement and decided to get back regularly into good habits for things I want to improve upon- I plan on reading some book daily, practice Spanish daily and play guitar at least 4 days a week. I need to balance my life a bit to bring peace and productivity- so that's what I'm gonna do.

That's all I have for now. I'll add my workout for this past month- I'm on the fourth week currently, which is deload.

Training Log (25)

Training Log:

Squats
10 x 135 lbs
10 x 185 
5 x 225 
3 x 315 
8 x 225 
5 x 225
5 x 225 

Ab Rollouts

20 x BW
20 x BW
20 x BW

Calf Raises

15 x 210 lbs
15 x 210
15 x 210
15 x 210
15 x 210

-----

Thoughts:

Woke up at 170.4

Training Log (24)

Training Log:

Deadlift
10 x 135 lbs
10 x 185
10 x 225
5 x 285
4 x 315
10 x 225

Pull Downs
8 x 160 lbs
8 x 145
10 x 130
13 x 130
15 x 130

DB Rows
10 x 55 lbs
10 x 55
10 x 55
10 x 55

Preachers
12 x 50 lbs
12 x 60
12 x 60
12 x 60

-----

Thoughts:

Woke up at 170.4.

Training Log (23)

Training Log:

DB Bench
15 x 30 lbs
15 x 40
10 x 50
10 x 50
10 x 50
10 x 50
10 x 50

Press
10 x 40 lbs
10 x 40
10 x 40
10 x 40

Front Raises
10 x 25 lbs
(superset) lateral raises 10 x 15 lbs
10 x 25 
(superset) lateral raises 10 x 15 lbs

10 x 25

(superset) lateral raises 10 x 15 lbs

-----

Thoughts:

Woke up at 170.0

Training Log (22)

Training Log:

Deadlift
10 x 135 lbs
10 x 185
10 x 225
5 x 225
(superset) 15 x BW
5 x 225
(superset) 15 x BW
5 x 225
(superset) 15 x BW

DB Curls
12 x 30 lbs
12 x 30
12 x 30

Face Pulls
20 x 60 lbs
20 x 60
20 x 60
20 x 60

-----

Thoughts:

Woke up at 171.0

Training Log (21)

Training:

Bench
10 x 135 lbs
10 x 135
10 x 155
5 x 155
10 x 135
10 x 135

Press
10 x 85 lbs
5 x 85
5 x 85
5 x 85

Dips
20 x BW
20 x BW
20 x BW

Tricep Extensions
10 x 55 lbs
(superset) Lateral raises: 15 x 15 lbs
10 x 55
(superset) Lateral raises: 15 x 15 lbs

10 x 55

(superset) Lateral raises: 15 x 15 lbs

-----

Thoughts:

Woke up at 170.8.

Training Log (20)

Training:

Deadlift
10 x 135 lbs
10 x 185
5 x 225
1 x 315

Pendlay Rows
10 x 85 lbs
10 x 85
10 x 85
10 x 85
10 x 85

Pull Ups
5 x BW
5 x BW
5 x BW

Lat Pulldowns
10 x 130 lbs
10 x 130
10 x 115
10 x 115
10 x 115
10 x 115
10 x 100
10 x 100
10 x 100

Curls
12 x 30 lbs
12 x 30 (hammers)
12 x 30
12 x 30 (hammers)

-----

Thoughts:

Tried to fit in a lot of work in a shorter workout. Deadlift PR - 3 plates is far from great, or even decent, but it's progress from having neglected it for so long.

Woke up at 171.7. Strength is still on the climb, weight isn't moving nearly at all (or dropping, if anything.) Really makes me question the bulking/cutting mentality.

Training Log (19)

Training:

Bench
20 x Bar
10 x 135 lbs
10 x 135
10 x 135
10 x 135
10 x 135

DB Press
10 x 40 lbs
10 x 40
10 x 40
10 x 40

Cable Flies
20 x 30 lbs
20 x 30
20 x 30
20 x 30

Weighted Dips
15 x 180 lbs
15 x 180
15 x 180
15 x 180

Tricep Pushdowns
15 x 30 lbs
(superset) Tricep Side Extensions - 10 x 10 lbs
15 x 30
(superset) Tricep Side Extensions - 10 x 10 lbs
15 x 30
(superset) Tricep Side Extensions - 10 x 10 lbs
15 x 30
(superset) Tricep Side Extensions - 10 x 10 lbs
15 x 30
(superset) Tricep Side Extensions - 10 x 10 lbs
15 x 30
(superset) Tricep Side Extensions - 10 x 10 lbs

------

Thoughts:

Woke up around the correct time this morning - tried to get in a lot of volume. Didn't hit shoulders as hard as I should have but I was feeling them from dips and my right elbow was a little ticked this morning, flared up a bit during workout.

Woke up at 171.4.

Training Log (18)

Training:

Squat
10 x 135 lbs
10 x 185
5 x 225
5 x 225
5 x 225

Hack Squats
15 x 135 lbs
15 x 135
15 x 135

Hamstring Curls
15 x 85 lbs
15 x 85
15 x 85

-----

Thoughts:

Yet another abbreviated workout. That being said, I hammered the heck out of my quads and wore out my lower body as best I could in the time I had. Really gotta get better about waking up early again. We'll get there.

Woke up at 169.8. Officially under 170-- losing weight without losing strength.

Training Log (17)

Training:

Deadlift
10 x 135 lbs
7 x 225
5 x 275
3 x 295
10 x 225
10 x 225

9685 lbs of volume on my lower back. Should call this "Deadlifts are dangerous."

Ab Wheel
BW x 10
BW x 10
(superset) NG chins - BW x 10
BW x 10
(superset) NG chins - BW x 7
BW x 10
(superset) NG chins - BW x 5

Lat Pulldown
10 x 145 lbs
10 x 130
10 x 130
10 x 130
10 x 115
10 x 115
10 x 115

Calf Raises
15 x 230 lbs
15 x 230
15 x 230
15 x 230

Preachers
15 x 45 lbs
15 x 45
15 x 45
10 x 45

Hammers
12 x 20 lbs
12 x 20
12 x 20

-----

Thoughts:

Back is still sore, especially my lower- great feeling.

Woke up at 171.0

Training Log (16)

Training:

Squats

10 x 135 lbs
8 x 185
8 x 225
(superset) Ab Wheel - BW x 10
8 x 225
(superset) Ab Wheel - BW x 10
8 x 225
(superset) Ab Wheel - BW x 10
8 x 225
(superset) Ab Wheel - BW x 10

-----

Thoughts:

Super quick workout before church. Worked hard enough for my core and legs and heart to hate me. Really happy with how much work I fit into ~25 minutes.

Woke up at 171.0

Training Log (15)

Training:

Bench
10 x 135 lbs
8 x 155
5 x 165
10 x 135
8 x 155

Press 
10 x 95 lbs
8 x 95
8 x 95

Weighted dips
15 x 180 lbs
15 x 180
15 x 180

Flies
20 x 30 lbs
20 x 30
20 x 30

------

Thoughts:

Again. Short on time.

Woke up at 172.0

Training Log (14)

Training:

Deadlift
10 x 135 lbs
10 x 185
5 x 225
5 x 275
5 x 225

Rows
8 x 135 lbs
8 x 135

Chins
4 x 6

Deep Rows
10 x 70 lbs
(superset) Obliques-- 10 x 45 lbs (both sides)
10 x 70 lbs
(superset) Obliques-- 10 x 45 lbs (both sides)
10 x 70 lbs
(superset) Obliques-- 10 x 45 lbs (both sides)

Hammers
15 x 25 lbs
15 x 25 lbs
15 x 25 lbs

-----

Thoughts:

Short on time. Lot of that lately. We'll get back.

Woke up at 172.9. 

Training Log (13)

Training:

In apartment gym.

Machine Bench
10 x 150 lbs
5 x 180

DB Bench
20 x 50 lbs
15 x 50
10 x 50
20 x 40
15 x 40
10 x 40
20 x 30
15 x 30
10 x 30

Press
15 x 40 lbs
15 x 40
15 x 40
15 x 40

Lateral Raises
15 x 15 lbs
15 x 15
15 x 15
15 x 15

-----

Thoughts:

Woke up at 171.8.

Motivation

Lately, motivation has been waning.

Fortunately that has affected this log far more than my actual time in the gym- but even so, I'll get back on the train. The next few logs are collected but not dated properly. Sorry for that. Even so, this is more or less over the last week with a skipped leg day (oops.)

Back on the horse.

Training Log (12)

Training:

6:10 a.m. - 7:15 a.m.

Deadlift
10 x 135 lbs
5 x 185
5 x 225
5 x 225
5 x 245

Lat Pull Downs
10 x 115 lbs
7 x 160
10 x 130
10 x 130
10 x 115
18 x 100

Low Row
10 x 130 lbs
10 x 130
10 x 130

Face Pulls
20 x 40 lbs
15 x 70
20 x 70
20 x 70

DB Curls
8 x 40 lbs
8 x 40
8 x 40

Ez Bar Reverse Grip Curls
15 x 40 lbs
15 x 40
15 x 40

-----

Thoughts:

Left elbow aching pretty badly. Face pulls are quickly becoming one of my favorites.

Woke up at 172.6.

Training Log (11)

Training:

6:00 a.m. - 7:05 a.m.

Bench
10 x 135 lbs
8 x 155
5 x 175
9 x 155
10 x 135

DB Press
15 x 35 lbs
15 x 35 
13 x 35 

Cable Flies
20 x 35 lbs
20 x 35
20 x 35
20 x 35

Lateral Raises (no rest, only alternating hands per set)
10 x 15 lbs
10 x 15 lbs
10 x 15 lbs
10 x 15 lbs

Tricep Extensions
15 x 50 lbs
15 x 50
13 x 50

Tricep Push-downs
20 x 65 lbs
20 x 85
20 x 75

Calf Raises
15 x 230 lbs
(superset) ab crunch 15 x 100 lbs
15 x 210 
(superset) ab crunch 15 x 100
15 x 210
(superset) ab crunch 15 x 100
15 x 210
(superset) ab crunch 15 x 100

----- 

Thoughts:

So yeah, today was clearly a push-day, not so much my normal Monday. Been missing the centered-focus of a PPL workout, as opposed to the pseudo-full-body of 5/3/1. May go back to 5/3/1 and continue on with the 6 week program but I had really high intensity today and loved it- so I'll probably finish out PPL this week.

Woke up at 174.0. Abs are more clear than before, but I'm weighing more. Very likely water weight or lazy metabolism. We'll get there.

Training Log (10)

Training:

6:00 p.m. - 6:45 p.m.

DB Bench
20 x 50 lbs
(superset) curls 15 x 30 lbs
15 x 50
(superset) curls 20 x 30 
15 x 50
(superset) curls 15 x 30 
15 x 50
(superset) curls 15 x 30 

Press
10 x 30 lbs

Lateral Raises
10 x 15 lbs
15 x 15
12 x 15
15 x 15

Front Raises
10 x 20 lbs

DB Flies
10 x 30 lbs
20 x 20 lbs
20 x 20 lbs

-----

Thoughts:

This was last Saturday. So this was supposed to be a cardio/conditioning day but instead my shoulders weren't feeling super tired from the day before and I've been feeling like my chest has been under-worked. So I basically spent 40-45 minutes in a frenzy cranking out volume. Felt really good. 2 days later, no joint issues.

Woke up at 174.0

Training Log (9)

Training:

6:00 a.m. - 7:10 a.m.

Squat
10 x Bar
10 x 135 lbs
10 x 185
8 x 225
4 x 275
15 x 185
15 x 135

Chins
10 x BW
10 x BW
(superset) 25 calf raises
10 x BW
(superset) 25 calf raises

7 x BW

7 x BW

Press

8 x 85 lbs

10 x 85 

10 x 90 

10 x 90 

12 x 60 

Face Pulls

20 x 30 lbs

(superset) 5 NG chin ups

20 x 30

(superset) 5 NG chin ups

20 x 30

(superset) 5 NG chin ups

20 x 30

(superset) 5 NG chin ups

20 x 30

Shrugs

10 x 180 lbs

10 x 180

Ab Crunch

15 x 100 lbs

15 x 100 

15 x 80 

Training Log (8)

Cardio Day

Training: 

12:00 p.m. - 12:35 p.m.

Treadmill

3 miles @ speed 6 - 8, incline: 0

-----

Thoughts:

Woke up at 173.0. Ran 3 miles in 29:34. Longest distance in a while, not a great time but not very practiced. Still satisfied.

Knee/lower back pain during the run. Felt fine for the rest of the day. Probably good for them, honestly.

Training Log (7)

Training:

6:00 a.m. - 7:20 a.m.

Deadlift
10x135 lbs
10x185
5x245
5x245
5x245

Bench
10x135 lbs
5x175
5x175
3x175
4x165
7x135

Dumbbell Rows
16x55 lbs
15x55
15x55
15x55
13x55

Curls
Hammers:
20x25 lbs
20x25
20x25

EZ-Bar Preachers:
20x40 lbs
20x40

Standing Calf Raises
15x190 lbs
(superset) Ab Crunch 15x100 lbs
15x230 
(superset) Ab Crunch 15x100 
15x230 
(superset) Ab Crunch 15x100 
15x215
(superset) Ab Crunch 15x100

-----

Thoughts:

On an empty stomach due to miscommunication on stocked breakfast foods. Left knee acting up a bit this afternoon. Maybe from conditioning yesterday.

Woke up at 172.4

Training Log (6)

Cardio Day

Training:

5:30 p.m. - 6:00 p.m.

Treadmill

1 mile @ speed: 8 - 8.5, incline: 0

Conditioning

Ab Wheel x 10

Burpees x 10

(superset) ab wheel x 10

Burpees x 10

(superset) ab wheel x 10

Burpees x 10

(superset) ab wheel x 10

Burpees x 10

(superset) ab wheel x 10

Burpees x 10

Walk home with body wondering why I hate it. I don't. I love it.

-----

Thoughts:

Slept in today; rain was pouring this morning at 5:00a so I slept in, figured I'd call it a rest day. Even so, when I got home from work I was feeling well, so I said "[Forget] that!" and headed over to my apartment gym. Heavy conditioning day- really wanted to get my heart pumping and my body pretty exhausted in a short period of time with HIIT. Burpees did the trick. 

Ran a 7:32 mile. Two days ago I ran an 8:45, and I'm down almost 3 minutes from Thursday. Pretty pleased- I think I want a 6:00 or less by the end of the summer, as long as it doesn't interfere with lifts. Or my knees.

Woke up at 173.0. I ate roughly 1 lb of meat before I crashed yesterday, so blame my colon.

Training Log (5)

Training:

5:50 a.m. - 7:10 a.m.

Squats
10x135 lbs
7x225
5x275
5x275
10x225
7x225

Press
10x90 lbs
8x95
7x105
7x95
10x95

Lat Pull-Downs (Alternating grips)
15x130 lbs
10x115
15x100
10x100
15x100
15x100
10x100

Dips (Bodyweight)
1x20
1x20
1x20
1x17
1x13

Face Pulls
20x30 lbs
20x30
20x30
20x30
20x30

-----

Thoughts:

Today was difficult. Had to break up sets a bit more than I'd have liked, and I was getting seriously worn out. May have to up my eating; I think my caloric deficit is starting to affect recovery... we'll up it a little and see. Still, solid effort today. Pretty pleased.

Woke up at 174.6. Metabolism needs to kick it up.

Training Log (4)

Cardio Day

Training:

6:45 p.m. - 7:10 p.m.

Treadmill

1 mile @ speed 7 - 8.5, incline: 0

1 mile @ speed 5.5, incline: 0

.55 mile @ speed 4, incline: 6


-----

Thoughts:

Decent improvement. Had an 8:45 mile, and I could have pushed it harder (I ran the 13 minute mile right after.) Legs are sore after squatting so heavy yesterday, but joints are great. Did have to ice my knee after waking up though.

Woke up at 171.4. 

Losing weight, just a matter of time before I feel good in my Body Fat % and start maintaining. That being said, strength is still on the climb, so I guess there's no rush on diet. 

Shoulder is okay. I'll probably ice it tonight to make sure it's recovering well before Monday.

Training Log (3)

Training:

5:50 a.m. - 7:10 a.m.

Squat
10xBar
7x135 lbs
5x225 
5x275 
5x295 
20x185 

Press
5x125 lbs
5x115 
5x115 
5x115 
5x105 

NG Chin Ups
1x5
1x8
(superset) Calf Raises 1x35
1x7
(superset) Calf Raises 1x30
1x6
(superset) Calf Raises 1x40
1x10

Shrugs
15x198 lbs
15x198
(superset) ROM Push Ups 1x15
10x198
(superset) ROM Push Ups 1x10

10x198

(superset) ROM Push Ups 1x10

Face Pulls
20x20 lbs
(superset) NG Chins 1x5
20x20

(superset) NG Chins 1x5

20x20

(superset) NG Chins 1x5

20x20

(superset) NG Chins 1x5

20x20

-----

Thoughts:

Pretty happy with my squats today. I almost didn't make it up the stairs on the way to work - good sign. I walked about a mile in the tunnels during lunch for some recovery, get blood flowing.

Press is coming along. Shoulders are definitely weak. My left delt started hurting a bit on the way home from work; definitely not joint pain, so either it's just really sore or I had a little tear. Icing it as I type this. 

Basically no elbow pain, even with all the chin ups. Same with knees. Looks like we're back. Don't people say to "stay off it if it hurts?" But then how does your body know that it has to heal quick and adapt? It's almost like therapy involves controlled movement and strain. Hm.

Woke up at 173.4.

Training Log (2)

Cardio day

Training:

5:30 a.m. - 6:10 a.m.

Treadmill

1 mile @ speed: 6, incline: 2

1 mile @ speed: 5, incline: 4

.5 mile @ speed: 4, no incline

Loaded Carry

50 lbs, 1 minute @ speed: 4, no incline

(superset) incline 1 minute @ speed: 3, incline: 6

50 lbs, 1 minute @ speed: 4, no incline

(superset) incline 1 minute @ speed: 3, incline: 6

50 lbs, 1 minute @ speed: 4, no incline

(superset) incline 1 minute @ speed: 3, incline: 6

50 lbs, 1 minute @ speed: 4, no incline

-----

Thoughts:

Not a great showing, but this is here to document, not to highlight. Just have a lot of conditioning work to do. It'll come in time.

Surprisingly, my knees are great today. It was my lower back that started getting achy, which is what slowed me down (we'll blame the 10:11 mile on that.) I'm pretty worn out, which feels good. Those carries can be killer.

Woke up at 173.6.

Training Log (1)

Started with a 5/3/1 variant, specifically "Building the Monolith", this week, from about 56 weeks of Push/Pull/Legs. Hoping to push strength a bit harder than I have in the past while incorporating more cardio. LOTS of volume. My main focus should be improving compounds- I've slacked heavily on deadlifts during this first year and my chest/shoulder strength are not where they should be.

Training:

5:50 a.m. - 7:15 a.m.

Deadlift
5x135 lbs
5x185 
5x225
5x225
5x225

Bench 
5x135 lbs
5x145
5x155
5x155
5x155
5x155
5x155

Dumbbell Rows
12x50 lbs
18x50
14x50
12x50
15x50

Incline Dumbbell Curls
15x20 lbs
15x20
15x20
15x20
15x20

Standing Calf Raises
15x190 lbs - Slow
15x190 - Negatives
15x190 
15x190 - Hold at the top
15x190 - Negatives

Ab Crunch (Old school machine)
30x60 lbs
30x60
30x60
40x60

-----

Thoughts:

Woke up at 172.5 lbs. Probably need to get below 170 to start seeing abs more defined without flexing. Yeah, I'm a little vain. Just want to get it over with so I can start eating a bit more and focusing on strength. No more small cheats- only going to allow one cheat meal a week from here for a bit.

No elbow pain for the first time in 3 weeks. I've been really careful with form, and I think it's paying off. Might get some elbow sleeves for the future. Pretty aware of both knees, and my left knee is pissed. Hopefully some cautious cardio tomorrow can start working that out. Doesn't hurt during squats though, which is a good sign for Friday.

Why?

This is a journal for me to publicly log and track my physical progress, with a few thoughts splashed in.

Today marks Day 400 of my journey in physical training, mostly consisting of weightlifting with some calisthenics, fighting (Judo), and conditioning/cardio. Easily the biggest thing I've learned: I have a lot of work to do.

As of now, me:

AGE: 22

HEIGHT: 6'0 (182 cm)

WEIGHT: 173 lbs (78.47 kg)

BENCH MAX: 220 lbs

SQUAT MAX: 367 lbs

DEADLIFT MAX: 322 lbs

PRESS MAX: 157 lbs

note: These are calculated, not performed. I was very strict with the numbers I could provide. http://www.strengthstandards.co/#/

My current physical progress:

Pending

And now that you know all the measurements about me that matter (yeah, I said it), I feel like we have this connection. Like I can be vulnerable and stuff.

More to come.