Hockey Playa Workout Journal

[Hockey Playa]

Workout (Thursday)

Time 7:00 pm
Higher Energy

5 min bike
5 min Stretch
10 min Core

Deadlifts
135 X 12
185 X 10
185 X 8
185 X 8

Pullups 2 sets of 4( i have always had shoudler pain due to being a baseball pitcher. I experienced pain doing these and had to stop)
Chinups 2 sets of 6 no pain

Seated Rows(machine)
125 X 10
125 X 10
125 X 8

good form

Bent Over Rows
95 X 10
95 X 10
95 X 8

Wide Grip Pull Downs (Forget the weight)
3 sets

 

[Hockey Playa]

Workout (SUNDAY)
Amazing workout, lots of energy
The gym was so dead so i had the weight room all to myself

5 min intense bike
5 minute dynamic stretch
10 minutes core

Overhead Press
Increased 20 pounds since last week
115 X 7
115 X 7
115 X 5
115 X 4

BB Shrug
115 X 15
165 X 8
165 X 8
185 X5

We got a new leg press at our gym, the one where your basically lying on your back on the floor. And u stack played on each side. I put every plate in the gym on each side and could still do it with not much trouble

Leg press
not sure how to calculate weight here

2 plates each side X 15 reps
2 plates each side X 15 reps
3 plates each side X 15
4 plates each side X 12
4 plates each side X 12

*******i must find a way to make this harder. I much prefer doing these to squats. I have not responded well to squats in the past. I have very tight hips and hamstrings, and i think it adds pressure to my spine. the leg press i know does not use as much stabilizers as squats, but i still felt a huge pump in my quads, and actually felt a bit light headed after doing it(Y)

DB Side Raises
40 X 10
40 X 10
40 X 8

Seated DB overhead press (maybe not necessary in conjuction with overhead press?)
90 X 8
90 X 6
90 X 5

****My gym took out the calf machine, so im trying to find a new way to work them

i threw in some random exercises at the end because i still had some energy.

2 sets of chinups
2 sets of decline situps

 

[Hockey Playa]

Week 2 Progression Pictures

-Not much noticeable difference
-My weight is around 179 180 which means i must have gained some fat as well

Front: http://i268.photobucket.com/albums/jj5/Fingland/Week 2/DSCN1567.jpg

Side: http://i268.photobucket.com/albums/jj5/Fingland/Week 2/DSCN1570.jpg

Back http://i268.photobucket.com/albums/jj5/Fingland/Week 2/DSCN1583.jpg

Back 2 http://i268.photobucket.com/albums/jj5/Fingland/Week 2/DSCN1585.jpg

 

[Warboss Alex]

define 'have not responded to squats in the past'.

if you want to make the leg press harder, pause each rep. (drop the weight though) and make sure your knees are nearly touching your armpits.

your 5lb gain in less than 2 weeks is gonna be mostly water from the carbs you're eating. it's hard to get significantly fat in that time. you're eating carbs pretty much every meal so you should expect to hold water.

 

[Hockey Playa]

define 'have not responded to squats in the past'.

if you want to make the leg press harder, pause each rep. (drop the weight though) and make sure your knees are nearly touching your armpits.

your 5lb gain in less than 2 weeks is gonna be mostly water from the carbs you're eating. it's hard to get significantly fat in that time. you're eating carbs pretty much every meal so you should expect to hold water.

Just i had really bad knee and hip flexibility, and i felt like i was doing more damage than good. My hip actually popped out a couple times and i had pain for like a month.

 

[I-tallionStallion]

Might want to take a video of your squats so we can critique it for you. If you do it wrong that could be your problem.

Read this - http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/

 

[Hockey Playa]

WORKOUT (TUESDAY)

Ive decided to try a new approach to everything. Im going to give stronglifts 5X5 a try. its similar to rippetoe. Also a note on the squatting issue which i mentioned earlier. Today i went light with only a plate on and really concentrated on form(ass to grass). Another change i made was i took my shoes off and squatted in socks which i think helped a bunch too.

Workout

Squat
2 warm up sets with bar
5X5 135lbs

Bench Press
2 warmup sets
5X5 155 lbs

I did not feel comfortable doing inverted rows, so i switched to back to BB rows which was allowed in the program

BB Rows
2 warmup sets
5x5 95 lbs

Pushups
4 sets till failure worked on form

Reverse Crunch

3 sets till failure (this really burned)

Overall good energy, good workout

 

[Hockey Playa]

Workout (FRIDAY)
continuing stronglifts 5x5
adding 2.5 lbs to squat

Squat
2 sets warmup
5X5 140 lbs

Overhead Press
2 sets with the bar
5X5 95 lbs

Deadlifts
2 sets with the bar
135 X 8 warmup
165 X 5
165 X 5

Chin ups
3 sets to failure
1 set assisted pull ups 30lbs assist till failure

Prone Bridges
3 sets till failure (easily a minute each)

overall good energy

 

[Hockey Playa]

Workout (Sunday)

Squat
2 warmup sets with bar
5X5 145 lbs

Incline Press (decided to alternate with Bench Press)

2 warmup sets with bar
5 X 5 115 lbs

BB Rows
2 warmup sets
5 X 5 105 lbs

Pushups

4 sets till failure


Reverse Crunch
3 sets of 12 (So hard)

Overall good energy


I had to play ball hockey , equivalent to 30 mins cardio, 1 hour after my workout. I know this is not ideal. I tried to eat tons of water and carbs inbetween and after the hockey. Feeling really beat now, continuing drinking water, and protein + carbs

 

[Hockey Playa]

Workout ( Tuesday)

**Pats himself on shoulder for not bailing on a workout yet)

Workout A continuing Strong Lifts 5X5

Squats
2 warmup sets with bar
+2.5
150 lbs 5x5 (still not to difficult)

Overhead Press
was feeling strong decided to add +5 instead of +2.5

105 lbs 4X5
died on last set only got 3 reps

Dead lifts
2 warmup sets with bar
+ 5
175 lb5 5x5

Chinups
3 Sets till failure

Pullups

2 sets till failure (10 lbs assisted)

Prone Bridges
ive done these in the past and can easily do more than 3x30sec like the program suggest. Decided to put a 25 plate on my back and boy did that challenge me

3 X 30 sec with 25 plate on back

****Will post Week 3.5 pics after Fridays workout

 

[Hockey Playa]

Workout (Friday)

Workout B

Squats
160lbs 5X5

Bench Press
160 5X5

Inverted Row

still cant really get the form down

3 sets till failure

Push ups
4 sets of different variations till failure

Reverse Crunches
3 sets of 12

 

[Hockey Playa]

Updated Pictures...still not close to where i want to be

Front 1 http://i268.photobucket.com/albums/jj5/Fingland/Week 4/DSCN1627.jpg

Front 2 http://i268.photobucket.com/albums/jj5/Fingland/Week 4/DSCN1610.jpg

Side http://i268.photobucket.com/albums/jj5/Fingland/Week 4/DSCN1614.jpg

Back http://i268.photobucket.com/albums/jj5/Fingland/Week 4/DSCN1633.jpg