Jahidi's Workout Journal
- Thread starter jahidi
- Start date
WEDNESDAY
Did everything at 80% today so there was nothing special to talk about.
Squat 3 x 5
8 x 45 (bar)
5 x 95
3 x 135
1 x 165
5 x 185
5 x 185
5 x 185
Standing Military Press 3 x 5
5 x 95
5 x 95
5 x 95
Pendlay Rows 3 x 5
5 x 95
5 x 95
5 x 95
Chin ups 2 x 8
Back again on Saturday...
Did everything at 80% today so there was nothing special to talk about.
Squat 3 x 5
8 x 45 (bar)
5 x 95
3 x 135
1 x 165
5 x 185
5 x 185
5 x 185
Standing Military Press 3 x 5
5 x 95
5 x 95
5 x 95
Pendlay Rows 3 x 5
5 x 95
5 x 95
5 x 95
Chin ups 2 x 8
Back again on Saturday...
Would it be possible to add some ab work into this routine? My bf% is low but I only have a faint six-pack because I've never worked my abs before, so I assume they're small and weak. If this is okay, any ideas of what I could do?
Also, I think I'm starting to gain weight again, I guess it was just a matter of time after I upped the calories. However I'm looking more cut, so I'm thinking maybe I lost a few pounds of fat (not that I had much to lose, but there is some) and gained the usual few pounds of muscle which is why the scale stayed the same.
I've been really good with carb cut-offs and stuff, and also with the job I work, I think it's definitely possible I lost a little bit of fat. I should start taking monthly pictures; I only took one at the start of this routine which I'll post when I make big gains and do a "before/after" thing.
Anyway... please let me know if I can add abs into this. (Quagmire?)
Also, I think I'm starting to gain weight again, I guess it was just a matter of time after I upped the calories. However I'm looking more cut, so I'm thinking maybe I lost a few pounds of fat (not that I had much to lose, but there is some) and gained the usual few pounds of muscle which is why the scale stayed the same.
I've been really good with carb cut-offs and stuff, and also with the job I work, I think it's definitely possible I lost a little bit of fat. I should start taking monthly pictures; I only took one at the start of this routine which I'll post when I make big gains and do a "before/after" thing.
Anyway... please let me know if I can add abs into this. (Quagmire?)
Quagmire911
Master Don Juan
Adding in a couple of sets of ab work should be fine. If it is a weakpoint, neglecting it would be a mistake.
At the start or end of one workout you could do 2/3x10 ab rollouts, and on the other you could do 2/3x10 russian twists. Instead you could do them both on a seperate day at home if you wish.
This shows you ab rollouts:
http://www.rosstraining.com/articles/wheel.html
You can start them by kneeling. If you don't have access to a wheel you can just use a barbell with a plate either side and roll it along the floor.
This video shows russian twists, among other things:
http://www.rosstraining.com/articles/hardcore.html
Are you doing grip work yet?
At the start or end of one workout you could do 2/3x10 ab rollouts, and on the other you could do 2/3x10 russian twists. Instead you could do them both on a seperate day at home if you wish.
This shows you ab rollouts:
http://www.rosstraining.com/articles/wheel.html
You can start them by kneeling. If you don't have access to a wheel you can just use a barbell with a plate either side and roll it along the floor.
This video shows russian twists, among other things:
http://www.rosstraining.com/articles/hardcore.html
Are you doing grip work yet?
Thanks. I'll add those into my routine. My gym has an ab wheel, I've seen people doing rollouts on it before.
Haven't got the gripper yet. I got lazy and took a while to order it. I'll let you know when it's in, should be any day now.
Haven't got the gripper yet. I got lazy and took a while to order it. I'll let you know when it's in, should be any day now.
MONDAY
Felt really tired today, this was my most difficult workout ever. I've been going away on weekends with my family which means I missed a workout this weekend and will probably have to plan on doing both my workouts during the week so not to miss any more. :cuss:
Squat 3 x 5
8 x 45 (bar)
5 x 95
3 x 135
1 x 185
5 x 225
5 x 225
3 x 225
I won't call this a PR because I failed on the last set.
Bench Press 3 x 5
8 x 45 (bar)
5 x 95
6 x 150
5 x 150
5 x 150
Added a rep on from last time. After my last experience with bench (the horrible one where I eventually settled at 135) I'm pretty happy to be back at 150 with potential to hit 155 soon.
Deadlift 1 x 5 PR
1 x 135
1 x 185
1 x 225
5 x 250
F*** YEAH!!!!!! That felt so good! The countdown to when I hit 2 x bw deadlift is on...
Weighted Dips 2 x 8
8 x 55
8 x 45
I wasn't using full ROM on first set so I had to lower the weight for the second set.
Decent workout seeing as I was dead tired as usual. I can't wait until I quit this job and go back to school in September. I'll be able to sleep in past 6am every day and train 3x per week. I'm still making gains now but I think things will improve then, especially at the start when I'll have so much more energy from having just quit my job. I'll probably feel like I'm flying in the gym at the start of the month! Can't wait!
Anyway sorry for the long read, just venting because of how worn out my body is. That vacation in 2 weeks couldn't come any sooner.
Felt really tired today, this was my most difficult workout ever. I've been going away on weekends with my family which means I missed a workout this weekend and will probably have to plan on doing both my workouts during the week so not to miss any more. :cuss:
Squat 3 x 5
8 x 45 (bar)
5 x 95
3 x 135
1 x 185
5 x 225
5 x 225
3 x 225
I won't call this a PR because I failed on the last set.
Bench Press 3 x 5
8 x 45 (bar)
5 x 95
6 x 150
5 x 150
5 x 150
Added a rep on from last time. After my last experience with bench (the horrible one where I eventually settled at 135) I'm pretty happy to be back at 150 with potential to hit 155 soon.
Deadlift 1 x 5 PR
1 x 135
1 x 185
1 x 225
5 x 250
F*** YEAH!!!!!! That felt so good! The countdown to when I hit 2 x bw deadlift is on...
Weighted Dips 2 x 8
8 x 55
8 x 45
I wasn't using full ROM on first set so I had to lower the weight for the second set.
Decent workout seeing as I was dead tired as usual. I can't wait until I quit this job and go back to school in September. I'll be able to sleep in past 6am every day and train 3x per week. I'm still making gains now but I think things will improve then, especially at the start when I'll have so much more energy from having just quit my job. I'll probably feel like I'm flying in the gym at the start of the month! Can't wait!
Anyway sorry for the long read, just venting because of how worn out my body is. That vacation in 2 weeks couldn't come any sooner.
THURSDAY
Squat 3 x 5 PR
8 x 45 (bar)
5 x 95
3 x 135
1 x 185
1 x 225
5 x 230
5 x 230
5 x 230
Standing Military Press 3 x 5
5 x 115
5 x 115
5 x 115
It's so hard to maintain this weight let alone increase it. Hopefully next time I can hit 120.
Pendlay Rows 3 x 5
5 x 115
5 x 115
5 x 115
Weighted Chin ups 2 x 8 PR
8 x 15
8 x 15
Wow, I can't believe I spent so much time doing bodyweight chin ups. Adding 15 lbs made a world of difference, this is really tough and kills my biceps.
I was going to do Russian Twists 3x10 but I was just way too worn out from the chin ups for my arms to do anything. I think I'm going to get into the habit of doing ab work on off days instead, hopefully starting with tomorrow.
Weigh-in tomorrow morning, we'll see how much I gained this month.
Squat 3 x 5 PR
8 x 45 (bar)
5 x 95
3 x 135
1 x 185
1 x 225
5 x 230
5 x 230
5 x 230
Standing Military Press 3 x 5
5 x 115
5 x 115
5 x 115
It's so hard to maintain this weight let alone increase it. Hopefully next time I can hit 120.
Pendlay Rows 3 x 5
5 x 115
5 x 115
5 x 115
Weighted Chin ups 2 x 8 PR
8 x 15
8 x 15
Wow, I can't believe I spent so much time doing bodyweight chin ups. Adding 15 lbs made a world of difference, this is really tough and kills my biceps.
I was going to do Russian Twists 3x10 but I was just way too worn out from the chin ups for my arms to do anything. I think I'm going to get into the habit of doing ab work on off days instead, hopefully starting with tomorrow.
Weigh-in tomorrow morning, we'll see how much I gained this month.
I-tallionStallion
Master Don Juan
Way to get back in there throwing five more pounds on that squat and nailing all the reps. Good Job!
The weigh-in
Thanks Stallion
Today I weighed myself. As usual I did it right after waking up and going to the washroom so my system was empty.
May 1: 129 lbs
June 1: 133 lbs
July 1: 138 lbs
August 1: 141 lbs
So that's a 3 pound gain for July. I'm happy with it though because it looks like I lost a bit of fat as well (not that there was much to lose, my bf% is low, but there was some). I also probably lost a little water weight from going off of creatine. That means I probably gained more than 3 lbs of muscle to compensate for this.
Hopefully the gains will be good again this month.
Back in the gym on Monday or Tuesday.
Thanks Stallion
Today I weighed myself. As usual I did it right after waking up and going to the washroom so my system was empty.
May 1: 129 lbs
June 1: 133 lbs
July 1: 138 lbs
August 1: 141 lbs
So that's a 3 pound gain for July. I'm happy with it though because it looks like I lost a bit of fat as well (not that there was much to lose, my bf% is low, but there was some). I also probably lost a little water weight from going off of creatine. That means I probably gained more than 3 lbs of muscle to compensate for this.
Hopefully the gains will be good again this month.
Back in the gym on Monday or Tuesday.
Quagmire911
Master Don Juan
Great progress, keep it up.
TUESDAY
Gym was closed yesterday for the civic holiday so I went today.
Squat 3 x 5
8 x 45 (bar)
5 x 95
3 x 135
1 x 185
5 x 235
5 x 235
4 x 235
Added 5 lbs but failed on the last set, I wanted that last rep so badly. I probably would have passed out if I had pushed much harder...lol. It didn't help that a few curl zombies had stopped to watch me so during my set I could see them all staring in the mirror.
Unless I'm feeling really strong I'll stick with 135 next time and try to pound out all the reps.
Bench Press 3 x 5 PR
8 x 45 (bar)
5 x 95
5 x 155
5 x 155
5 x 155
Nice.
Deadlift 1 x 5 PR
1 x 135
1 x 185
1 x 225
5 x 255
Good, it felt like I might have been able to do 260. We'll see next time.
Weighted Dips 2 x 8
8 x 55
8 x 55
Good workout overall despite working hard at work today. I'll be back in the gym Thursday or Friday before my week of holidays.
I'll start ab work tomorrow.
Gym was closed yesterday for the civic holiday so I went today.
Squat 3 x 5
8 x 45 (bar)
5 x 95
3 x 135
1 x 185
5 x 235
5 x 235
4 x 235
Added 5 lbs but failed on the last set, I wanted that last rep so badly. I probably would have passed out if I had pushed much harder...lol. It didn't help that a few curl zombies had stopped to watch me so during my set I could see them all staring in the mirror.
Unless I'm feeling really strong I'll stick with 135 next time and try to pound out all the reps.
Bench Press 3 x 5 PR
8 x 45 (bar)
5 x 95
5 x 155
5 x 155
5 x 155
Nice.
Deadlift 1 x 5 PR
1 x 135
1 x 185
1 x 225
5 x 255
Good, it felt like I might have been able to do 260. We'll see next time.
Weighted Dips 2 x 8
8 x 55
8 x 55
Good workout overall despite working hard at work today. I'll be back in the gym Thursday or Friday before my week of holidays.
I'll start ab work tomorrow.
Quagmire911
Master Don Juan
Don't look in the mirror on squats, look at a point 5-6 feet infront of you.
Keep up the good work.
Keep up the good work.
THURSDAY
Squat 3 x 5
8 x 45 (bar)
5 x 95
3 x 135
5 x 185
5 x 185
5 x 185
I was still sore from Tuesday and I knew as soon as I started my warmup that I didn't have it in me today. So I just went at 80%, which was still pretty tough.
Standing Military Press 3 x 5
5 x 95
5 x 95
5 x 95
Tried to do 115 which is my current PR, but that definitely wasn't going to happen. I couldn't even get the weight up once! Went 80% again.
Russian Twists 3 x 10 PR
10 x 25
10 x 25
10 x 25
I was going to do these at home yesterday but when I went to do them I realized my bench at home doesn't have the foot support things. So I'm going to have to do these at the gym with my workouts. Normally I would have done it at the end of the workout but the gym was really crowded so I couldn't move on to pendlay rows and had nothing to do.
Pendlay Rows 3 x 5
5 x 95
5 x 95
5 x 95
Didn't even bother trying for a normal weight.
Weighted Chins 2 x 8
8 x 15
8 x 15
These were tough.
----------
Well it's time for my vacation and it couldn't come at a better time. I'll be sleeping more than ever and eating tons of the same clean food. I should be recharged and ready to go when I return on the 16th.
On a side note, I'll probably be quitting my job after my first week back, on Friday the 22nd. That alone should really help my training.
See you guys in a week.
Squat 3 x 5
8 x 45 (bar)
5 x 95
3 x 135
5 x 185
5 x 185
5 x 185
I was still sore from Tuesday and I knew as soon as I started my warmup that I didn't have it in me today. So I just went at 80%, which was still pretty tough.
Standing Military Press 3 x 5
5 x 95
5 x 95
5 x 95
Tried to do 115 which is my current PR, but that definitely wasn't going to happen. I couldn't even get the weight up once! Went 80% again.
Russian Twists 3 x 10 PR
10 x 25
10 x 25
10 x 25
I was going to do these at home yesterday but when I went to do them I realized my bench at home doesn't have the foot support things. So I'm going to have to do these at the gym with my workouts. Normally I would have done it at the end of the workout but the gym was really crowded so I couldn't move on to pendlay rows and had nothing to do.
Pendlay Rows 3 x 5
5 x 95
5 x 95
5 x 95
Didn't even bother trying for a normal weight.
Weighted Chins 2 x 8
8 x 15
8 x 15
These were tough.
----------
Well it's time for my vacation and it couldn't come at a better time. I'll be sleeping more than ever and eating tons of the same clean food. I should be recharged and ready to go when I return on the 16th.
On a side note, I'll probably be quitting my job after my first week back, on Friday the 22nd. That alone should really help my training.
See you guys in a week.
Thanks MrS. It's frustrating sometimes when I'm not growing but really I found it's all about not overthinking everything and just eating and training.
Anyway I got back into it today. I started slow with squats but then felt strong enough for bench, deadlift, and dips.
SUNDAY
Squat 3x5 - 185 lbs
I went easy on purpose but this was harder than it normally would be. I doubt I would have been able to pick up where I left off at 235.
Bench Press 3x5 - 155 lbs
I was feeling strong here even after a week off. Maybe this means I'll hit 160 next weekend.
Deadlift 1x5 - 260 lbs PR
Really hard but 265 will fall next workout.
Dips 2x8 - 55 lbs
Same old.
Kneeling Ab Rollouts 3x10
Started these today. It was difficult but I found that it was hard on my abs but harder on my shoulders... maybe I'm doing it wrong? I'll have to watch Ross' video again.
That's it for today, I'll be going full force next workout.
Anyway I got back into it today. I started slow with squats but then felt strong enough for bench, deadlift, and dips.
SUNDAY
Squat 3x5 - 185 lbs
I went easy on purpose but this was harder than it normally would be. I doubt I would have been able to pick up where I left off at 235.
Bench Press 3x5 - 155 lbs
I was feeling strong here even after a week off. Maybe this means I'll hit 160 next weekend.
Deadlift 1x5 - 260 lbs PR
Really hard but 265 will fall next workout.
Dips 2x8 - 55 lbs
Same old.
Kneeling Ab Rollouts 3x10
Started these today. It was difficult but I found that it was hard on my abs but harder on my shoulders... maybe I'm doing it wrong? I'll have to watch Ross' video again.
That's it for today, I'll be going full force next workout.
Quagmire911
Master Don Juan
Good call going a bit easier this workout, it is what you should do after a week off.
Good luck.
Good luck.
THURSDAY
I was tired from work (I should just copy and paste that into the start of every entry since that's always the case ) but I had to get into the gym today rather than miss a workout. I tried to get back up to the numbers that I had stopped at before my break, and was successful except for squats.
Squat 3x5 - 205 lbs
Again, the warmup felt harder than normal. I don't know why I can't get back up to 235 where I left off.
Military Press 3x5 - 115 lbs
I got all the reps on the first two sets but failed on my last rep in the third set. After the crappy squat job today I'm just happy I only came one rep shy of getting back to where I was at.
Pendlay Rows 3x5 - 115 lbs
These are finally getting easier and I will get 120 no problem next week.
Russian Twists 3x10 - 25 lbs
Not quite ready for 35 lbs yet. I like this exercise.
Chin Ups 2x8 - 15 lbs
This was easier and I hope to hit 20 next time. I did Russian Twists before these knowing that my biceps usually want to explode after chin ups and I would hate to have to continue a workout.
So that's it. I'm getting a little discouraged lately, especially with squats. At least my last day of work is Tuesday (26th) so I can't get too down on myself until I see what that huge boost of energy from not having this job does to my workouts.
I was tired from work (I should just copy and paste that into the start of every entry since that's always the case
) but I had to get into the gym today rather than miss a workout. I tried to get back up to the numbers that I had stopped at before my break, and was successful except for squats.Squat 3x5 - 205 lbs
Again, the warmup felt harder than normal. I don't know why I can't get back up to 235 where I left off.
Military Press 3x5 - 115 lbs
I got all the reps on the first two sets but failed on my last rep in the third set. After the crappy squat job today I'm just happy I only came one rep shy of getting back to where I was at.
Pendlay Rows 3x5 - 115 lbs
These are finally getting easier and I will get 120 no problem next week.
Russian Twists 3x10 - 25 lbs
Not quite ready for 35 lbs yet. I like this exercise.
Chin Ups 2x8 - 15 lbs
This was easier and I hope to hit 20 next time. I did Russian Twists before these knowing that my biceps usually want to explode after chin ups and I would hate to have to continue a workout.
So that's it. I'm getting a little discouraged lately, especially with squats. At least my last day of work is Tuesday (26th) so I can't get too down on myself until I see what that huge boost of energy from not having this job does to my workouts.
SUNDAY
WTF? Where has all my strength gone? I don't work weekends and I was feeling energetic so I can't just chalk this up to fatigue either. :cuss:
Here it is, grab yourselves a bucket so you don't puke on your computer.
Squat 3x5 - 225 lbs
Better than 205 but still not 235.
Bench Press 3x4 - 160 lbs
Upped it to 160 but failed on the last rep of every set.
Deadlift 1x5 - N/A
After last workout I was sure that I would hit 265, I must have been referring to ounces because I could barely get one rep. I lowered the weight to 255 but also struggled with that. Then I just gave up, I probably shouldn't have done that but I was pissed at myself.
Kneeling Ab Rollouts 3x10
These were good. I tried to do a standing rollout but I'm not ready for that yet.
Dips 2x8 - 45 lbs
Even the usual 55 pound dips weren't going to happen today.
That's it, a pretty disappointing workout to say the least. I was talking to EFFORT though and I asked about doing a different routine. He said I could do WSB if I wanted to switch. I might switch it up soon, even if I can still make gains on Rippetoe's, I think I may just need a fresh start mentally to get that confidence in my lifting back.
P.S. I saw a guy who looked exactly like Quag (except skinnier) in my gym today. :crackup: He alternated between most machines and bicep curls though, so there must be no relation. Getting to laugh to myself about this was the lone bright spot of my workout.
WTF? Where has all my strength gone? I don't work weekends and I was feeling energetic so I can't just chalk this up to fatigue either. :cuss:
Here it is, grab yourselves a bucket so you don't puke on your computer.
Squat 3x5 - 225 lbs
Better than 205 but still not 235.
Bench Press 3x4 - 160 lbs
Upped it to 160 but failed on the last rep of every set.
Deadlift 1x5 - N/A
After last workout I was sure that I would hit 265, I must have been referring to ounces because I could barely get one rep. I lowered the weight to 255 but also struggled with that. Then I just gave up, I probably shouldn't have done that but I was pissed at myself.
Kneeling Ab Rollouts 3x10
These were good. I tried to do a standing rollout but I'm not ready for that yet.
Dips 2x8 - 45 lbs
Even the usual 55 pound dips weren't going to happen today.
That's it, a pretty disappointing workout to say the least. I was talking to EFFORT though and I asked about doing a different routine. He said I could do WSB if I wanted to switch. I might switch it up soon, even if I can still make gains on Rippetoe's, I think I may just need a fresh start mentally to get that confidence in my lifting back.
P.S. I saw a guy who looked exactly like Quag (except skinnier) in my gym today. :crackup: He alternated between most machines and bicep curls though, so there must be no relation.
Getting to laugh to myself about this was the lone bright spot of my workout.I-tallionStallion
Master Don Juan
Hey dude...westside rocks! Nothing wrong with switching up a routine to keep things interesting.
