Kerpal's Workout Journal

[Kerpal]

10/20/07

Squat:

3 sets of 5 @ 275 lbs

Was supposed to do 280 but forgot to add another 2.5 on each side

Dumbbell bench press:

2 sets of 4 @ 75 lbs
1 set of 2 @ 75 lbs

Deadlift:

1 set of 4 @ 345 lbs

Left hand kept opening, need to improve grip strength.

 

[Kerpal]

10/21/07

My entire back, my hamstrings and my glutes are sore as hell from yesterday. I don't remember being this sore for a long time. I did some low-intensity cardio today, just walking on the treadmill for half an hour to try to loosen up a little.

 

[Kerpal]

10/22/07

1. Overhead Press:

2 sets of 5 @ 115
1 set of 3 @ 115
1 set of 2 @ 110

2. Power Clean:

3 sets of 5 @ 160 lbs (same weight next time)

3. Pull ups - weighted @ 25 lbs, unweighted, unweighted w/ towels
4. Dips - weighted @ 25 lbs, unweighted
5. Chin ups - unweighted
6. Pistols - 40 lbs, 50 lbs, 55 lbs, unweighted
7. Farmer's Walk, 115 lbs each hand

My back is still really sore. Skipped squats today. Improved on overhead press which is nice. Did pistols with 55 lbs which I'm pretty happy about. I'm feeling pretty burnt out with the weights though, I think I'm going to take the rest of the week off the weights and focus on conditioning only. My arms and back are the sorest they've been in a while.

 

[wolf116]

keep it up man.

I just read that you have trouble eating veggies.
Try a chicken salad with heaps of feta cheese, olive oil and balsamic vinegar! It's real tasty. Make one big enough for two meals.

 

[Kerpal]

That sounds pretty good, I'll have to try it. I eat literally no vegetables at all right now so I really need to start.

 

[wolf116]

I use lettuce, red onion, cucumber, red capsicum, alfalfa sprouts, rocket etc.

 

[Kerpal]

Took a week off the weights to let my body recover a little. My legs were starting to feel like they were made out of rubber.

10/29/07

Squat:

2 sets of 5 @ 280 lbs
1 set of 3 @ 280 lbs (failed on 4th rep)
1 set of 2 @ 280 lbs

I don't know what happened. Everything was going great for the first 2 sets, bar speed was high, didn't feel too hard, form felt good, etc. Then, on the last set, I could feel that I was leaning forward a little as I ascended, but I thought I was OK.

I squatted down for the 4th rep and just ran out of gas, had to set the bar down on the pins. I had to unload the bar and put it back up on the rack and then re-load it, and then did the last 2 reps (which were easy because of the little break I got while I unloaded and reloaded the bar). 280 again next time, obviously.

Dumbbell bench press:

1 set of 5 @ 75 lbs
1 set of 4 @ 75 lbs
1 set of 3 @ 75 lbs

Finally hit 5 reps for a set. I really suck at bench press, takes me forever to progress on it, I think part of that is just the nature of dumbbells though.

Deadlift:

1 set of 5 @ 340 lbs

Felt good but on the last rep got a sharp pain in the back of my right shoulder. Never had that happen before, but it went away in a minute Think I'll do 340 again next time, make sure it's super easy before I try 345 again. Need to work my grip a little anyway.

Finished workout with weighted pull ups, chin ups and dips.

 

[EFFORT]

nice numbers man. Make sure to be taking a week off or at least deloading after every 4-5weeks of routine.

 

[Kerpal]

Thanks Starting this week I am now only going to do 2 strength workouts a week and start doing more conditioning, will probably do a "deload" every 5 weeks or so like you said.

 

[Kerpal]

10/30/07

Conditioning:

ICT #7

1. 100 burpees
2. Rest 2 minutes
3. Tabata bodyweight squats
4. Tababa pushups

Burpees took me 7:40 to complete. Felt like my quads were going to explode especially during the Tababa squats. Afterwards walked on the treadmill at a brisk pace for 15 minutes. I skipped my core workout today because I am extremely sore from yesterday, I'm pretty sure it's from not doing weighted pull/chin ups & dips for so long. Also have to skip my MMA training today because I have tests tomorrow and Wednesday, have to study as much as I can.