SamoJednom's Workout Journal

[SamoJednom]

Yeah thats about it Alex. I am at the about right weight for my height. So right now am just trying to turn my weight into muscle not just fat. But I will keep eating good like this till I get to 190lbs and thats when I am just going to eat my maintanance calorie intake.

Currently am trying to work in light cardio 3x a week for about 30 minutes each session to get my fat percentage down.

By carb cutoff do you mean like no carbs 4hrs before bed or do you mean even lower carb level then the one am currently intaking?

 

[SamoJednom]

February 13 2007

Workout1:

3x5 Squat
3x5 Bench
1x5 DeadLift
3x5 Dumbell at 45 Degree incline
3x5 SitUps

Squat:
1x10 Bar 45lbs
1x6 75lbs
1x5 105lbs
1x3 120lbs
3x5 145lbs (5lbs increase since last time)

Bench:
1x10 Bar 45lbs
1x6 70lbs
1x3 90lbs
3x5 110lbs

Deadlift:
1x10 Bar 45lbs
1x3 80lbs
1x3 110lbs
1x3 140lbs
1x5 170lbs (5lbs increase since last time)

Dumbells
3x5 20lbs

Situps at 35/45 Degree angle
3x5 w/ 25lb Plate on Chest

 

[SamoJednom]

February 15 2007

Workout 2:

3x5 Squat
3x5 Military Press
3x5 Bent Over Rows
3X5 Lateral Pulldowns
3x5 Situps

Squat:
1x10 Bar 45lbs
1x6 75lbs
1x5 95lbs
1x5 125lbs
3x5 150lbs

Military Press
1x10 Bar 15lbs
1x6 35lbs
1x5 55lbs
3x5 70lbs (Very mad here.... found out bar was 15lbs not damn 35lbs like everyone been saying. The Bar I used before was 25lbs before I found the 35 I could not tell the difference. So I dropped my weight here to 70lbs sigh better to do it right then to stroke my ego........... but lesson of the day... DON'T listen to idiots who don't know the correct weights!)

Bent Over Rows
1x10 Bar 45lbs
1x6 65lbs
3x5 80lbs (Was doing incorrectly so I dropped my weight down to 80 which is about 10-15 less then before)

Lateral PullDowns
1x10 20lbs
1x4 40lbs
1x3 60lbs
3x5 90lbs (Close grip or wide grip which is better?)

SitUps 35/45 Degree Angle
3x5 w/ 25lbs Plate On Chest

Feel free to comment!

 

[shaunuk]

3x5 70lbs (Very mad here.... found out bar was 15lbs not damn 35lbs like everyone been saying. The Bar I used before was 25lbs before I found the 35 I could not tell the difference. So I dropped my weight here to 70lbs sigh better to do it right then to stroke my ego........... but lesson of the day... DON'T listen to idiots who don't know the correct weights!)

Hm, by the way, how long is the bar?

-shaun

 

[SamoJednom]

I'd guess round it around 45-55 inches

4 Different bars w/ different weight, hard to tell how much they weigh and it don't say on em !

 

[shaunuk]

4 Different bars w/ different weight, hard to tell how much they weigh and it don't say on em

Hmm yeah . Generally, a 7 foot olympic bar is 45lbs (20kg), and a 6 foot olympic bar is 35lbs (~16kg) and an ez bar weighs 25lbs (11kg).

-shaun

 

[SamoJednom]

Yep got the Dead lifting/squatting ones down, but hard to tell the difference between the small bars. They have them in different shapes, some are more like for curls others are straight. All 4 different weight sigh !!!

But I think I got the right sizes down now... still pissed me of though! thought I was doing great but then this happened!

O well just got to pay more attention from now on.

 

[SamoJednom]

Well, Sunday was a b!tch for a workout.... I could not do my work sets in squats... My joints felt pretty badly and I figured out why. For week and a half I was doing squats in correct form. Meaning ass out chest straight as possible go down come back up without leaning. Well guess what? I was also doing for a week and a half squats where I was leaning forward way forward more then my little stick figure leaned forward

/ O
>/
/\

So that caught up to me in my joints and I did all my warm ups all the way up to 135 then did 3 reps at 155 and could not do more... I tried to de-load but nope woulden't take it... So I just did my other workouts and added an incline for just that day !!

For Sunday February 18
3x5 Bench at 115lbs
2x5 Dead Lifts 175lbs, did 2 sets because I could not do my squat sets....
3x5 Dumbels at 25lbs
Could also not do sit ups LOL!

I messed up on my last week or so on squats and you see what can happen people!!! Make sure you are doing them correctly or your gona screw yourself up!!!!...

February 20 2007

Workout2

3x5 Squat
3x5 Military Press
3x5 Bent Over Rows
3x5 Lateral Pulldowns
2x8 SitUps

Squats:
1x10 Bar 45lbs
1x7 75lbs
1x5 95lbs
1x5 120lbs
3x5 150lbs (Will stick with this weight and will add 5lbs on Tuesday Next week)

Military Press:
1x10 Bar 30lbs ( Finally know em w00t )
1x6 65lbs
3x5 75lbs (Felt pretty damn good)

Bent Over Rows:
1x10 Bar 45lbs
1x6 65lbs
1x4 75lbs
1x5 85lbs
3x5 90lbs ( The 85 felt too easy added 5 more and felt perfect!!)

Lateral Pulldowns
1x10 10lbs
1x5 40lbs
1x4 70lbs
3x5 90lbs

SitUps @ 35/45 degree angle
3x5 w/ 25lbs Chest Plate

Overall I felt pretty good. I still felt my knees were not at 100% during squats but after I did my first set at 150 they felt pretty good. I just have to make sure I keep my form down correctly or I might injure myself thats my only worry now.

Also... I have been doing the Squats in Runing Shoes... I read that this was bad just now in a topic sigh.... How bad is it doing it in my Runing shoes? They are pretty flat on bottom but are running shoes after all...

Feel free to comment !!

 

[6-heads lewis]

samojednom,

don't beat yourself up about the squat lean, most of us have done it. When I posted earlier about dropping the ego and making sure form was perfect, that's mainly what I was referring to (and not arching w/ deads). I leaned WAY forward at the bottom of the hole for a long time, my back was more sore than my legs! I had to drop the weight big time and swallow my pride, but it's worth it in the long run.

Once you get back to perfect form (even at a much lower weight), you'll start growing much more than you would cheating at a higher weight. And you'll start progressing very quickly, trust me.

 

[SamoJednom]

Indeed, I don't care about the weight am lifting now, I know it will only get better. But I don't know how I didn't notice my leans!!! But when I did it today I had perfect form and had no leaning. But I will still keep the same weight or I might even drop it down another 10lbs or so but will see.

As for the deads, my back was arching a bit before but a powerlifter I got friendly with helped me to get my form down. So now my back is straight and I do feel a lot more burn when I do my deads now.

But the main part where I was messing up on my squats was when I go down I did not first stick my butt out and bend my knees so I can go down with my back almost straight but with a small lean.

I just went for like week and a half straight down without bending or sticking ass out, I did all that when I was halfway down figure major error there :nono:

Like you also stated there, your back was way more sore then your legs well that was the case for me past week or so!!! But after my lifts today no problem... Shows how much form matters don't it?

 

[SamoJednom]

February 22 2007

Workout 1

3x5 Squats
3x5 Bench
1x5 Deadlift
3x5 Barbell's at 60 degrees
3x5 Curls
2x8 ABS

Squats:
1x10 Bar 45lbs
1x6 75lbs
1x5 95lbs
1x5 115lbs
1x4 135lbs
3x5 150lbs ( Felt light will increase next workout by 5lbs)

Bench:
1x10 Bar 45lbs
1x7 65lbs
1x5 85lbs
1x4 110lbs
3x5 115lbs (Stayed at same weight but will increase next time)

Deadlift
1x10 Bar 45lbs
1x4 75lbs
1x4 110lbs
1x4 140lbs
1x4 160lbs
1x5 185lbs (Felt light)

For some reason I always have a little bit of back pain where it forbids me to do abs after my deads.... I bend my knees, get my back straight as posible with my head up, so that my back does not have an arch but is straight at a degree angle.... so I don't know what gives here any advice???

Barbells
1x20 at 20lbs
2x8 25lbs

Curls
1x12 bar 15lbs
1x5 25lbs
1x4 35lbs
3x5 45lbs

SitUps at 35/45 degree angle
3x5 with no weight as stated, felt some back pain when I did them... only happens when I do deads.... still at a loss here my form is fine at least I think but if you know something or something I SHOULD try let me know!!!!

I also did an Incline Bench because waited for roommate to finish...

Incline Bench
2x5 80 lbs felt pretty light

Is it alright If I add the incline to my workouts but only on thursdays where I have almost 3 days to rest? I know I can add the curls because they said if I wanted to add it on the program it would be fine but only on thursdays...

Any advice or tips please let me know... also nobody still replied to doing my squats in the running shoes any bad thing about doing it that way please let me know

 

[SamoJednom]

February 25 2007

Workout 2

3x5 Squat
3X5 Military Press
3x5 Bent Over Rows
3x5 Lateral Pull downs
3x5 Sit Ups w/ 35/45 degree angle

Squats:
1x10 Bar 45lbs
1x7 75lbs
1x6 100lbs
1x5 120 lbs
1x5 140lbs
3x5 155lbs (will add 5 more on Thursday)

Military Press
1x10 Bar 35lbs
1x5 55lbs
1x5 70lbs
3x5 80lbs

Bent Over Rows
1x10 Bar 45lbs
1x6 65lbs
1x5 80lbs
3x5 90lbs (will add 5 on thursday)

Lateral Pull Downs
1x10 40lbs
1x5 50lbs
1x5 70lbs
3x5 90lbs

SitUps w/ 35/45 degree angle
2x5 w/25lbs chest plate
Did also 2 sets without weight in between my weighted sets

 

[SamoJednom]

February 27 2007

Workout1:

3x5 Squat
3x5 Bench
1x5 Deadlift
3x5 Dumbells
3x5 SitUps

Squats:
1x10 Bar 45lbs
1x7 80lbs
1x5 100lbs
1x4 140lbs
3x5 155lbs

Bench:
1x10 Bar 45lbs
1x5 65lbs
1x5 85lbs
1x4 110lbs
3x5 120lbs

Deadlift
1x10 Bar 45lbs
1x4 80lbs
1x4 120lbs
1x3 140lbs
1x3 160lbs
1x2 175lbs
1x5 190lbs (No pain in back today maybe form was a lot better? )


Dumbells w/ 40 degree angle
3x5 25lbs

Situps at 35/45 degree angle
3x5 w/ 25 lbs plate on chest


Today was a great day lol. I got a number from a girl when i was finding a parking spot. Apparently snow fell off her roof onto her windshield and I offered my windshield tool to clean it up. Talked 10 mins after that, got the number then went to workout like a champ... Half-way into the workout some 50+ old people turned station to the oldies sigh... who works out while listening to that crap? I mean common love songs?

 

[SamoJednom]

March 1 2007

Workout 2

3x5 Squat
3x5 Military Press
3x5 Bent Over Rows
3x5 Lateral Pull Downs
3x8 Curls
3x5 Sit Ups

Squats:
1x10 Bar 45lbs
1x7 80lbs
1x5 100lbs
1x5 120lbs
1x4 145lbs
3x5 160lbs (Best I ever felt when doing squats w00t )

Military Press
1x10 35lbs Bar
1x7 55lbs
1x5 75lbs
3x5 85lbs

Bent Over Rows
1x10 Bar 45lbs
1x6 65lbs
1x5 85lbs
3x5 95lbs

Lateral Pull Downs
1x10 40lbs
1x5 60lbs
1x4 80lbs
3x5 90lbs

Curls
1x10 Bar 15lbs
1x7 35lbs
3x5 45lbs

Sit Ups at 35/45 degree angle
3x5 w/ 25lbs chest plate

Feel free to comment

 

[SamoJednom]

March 04 2007

Workout1:

3x5 Squats
3x5 Bench
1x5 Dead Lifts
3x5 Dumbells
3X5 Sit Ups

Squats:
1x10 Bar 45lbs
1x7 65lbs
1x5 85lbs
1x5 120lbs
1x5 145lbs
3x5 160lbs

Bench:
1x10 Bar 45lbs
1x5 65lbs
1x5 85lbs
1x5 105lbs
3x5 125lbs

DeadLifts:
1x5 135lbs
1x3 155lbs
1x3 165lbs
1x3 185lbs
1x5 205lbs

Dumbells @ 40 Degree Angle
1x10 25lbs
3x5 35lbs

Sit Ups @ 35/45 Degree Angle
3x5 w/ 25lbs Plate on Chest

Overall It was a great workout, feel free to comment.

 

[SamoJednom]

Bah **** of a workout !

March 06 2007

Workout 2:

3x5 Squats
3x5 Military Press
3x5 Bent Over Rows
3x5 Lateral Pull Downs
2x8 Sit Ups

Squats:
1x10 Bar 45lbs
1x7 85lbs
1x5 120lbs
1x4 145lbs
3x5 165lbs (Damn for some reason felt really light but will keep increasing by only 5lbs so I don't max out fast + I can keep building up)

Military Press:
1x10 Bar 35lbs
1x7 65lbs
1x5 80lbs
3x5 90lbs

Bent Over Rows:
Did 3 sets of warm ups at 3 reps could not do more. I felt pretty sick and I know why. I took my shake like 20 mins before working out and drank too much water during workout.... made me feel sick when I lifted weight up like the water wanted to come out!!!!!!!!!

Lateral Pulldowns
1x10 20lbs
1x5 40lbs
1x5 70lbs
3x5 100lbs

SitUps
Same reason as Bent Over rows.... sigh!!! pretty mad here but a lesson learned.

Since I could not do bents and Sit Ups I opted for an incline Bench and did 3 sets at 95lbs. That was pretty much my workout sigh...

Feel free to comment.

 

[SamoJednom]

March 08 2007

Workout1:

3x5 Squats
3x5 Bench
1x5 Dead Lift
3x5 Bar Bells
3x5 Curls
2x9 Sit Ups
1x5 Incline Bench

Squats:
1x10 Bar 45lbs
1x7 90lbs
1x5 125lbs
1x5 145lbs
3x5 170lbs (Went up 5 since last workout)

Bench:
1x10 Bar 45lbs
1x5 75lbs
1x5 90lbs
1x5 110lbs
3x5 120lbs

Dead Lift:
1x5 135lbs
1x3 155lbs
1x3 175lbs
1x3 190lbs
1x5 210lbs

Well, apparently I was doing Deads wrong hmmm... So I did Sumo Style Deadlifts this time man those are tough but I could do it... My hands were bit sweaty nothing some chalk didn't solve. I think am underestimating the importance of regularly checking the form. So I think I will be paying more attention to that.

Bar Bells at 50 degree Angle
3x5 35lbs (Felt light will opt for bigger weight next time)

Curls:
3x5 55lbs

Didn't do a warm up on the curls my friend at the gym was doing them so I just doubled up with him on them.

Sit Ups 35/45 Degree Angle
2x9 w/ 25lbs Chest Plate

Incline Bench
1x10 Bar 45lbs
1x5 65lbs
1x5 85lbs
1x5 110lbs

Overall the Workout was great. Since Spring Break is 1 Day away, I will stop working out during the spring break to visit family so my next workout will be next Sunday. Like many suggested this will give the body a good time for a full body recovery. Well see you all in about a week.

Thanks for reading my Journal

-SamoJednom

 

[SamoJednom]

March 20 2007

Workout 1 (lol should of done workout2 )

3x5 Squats
3x5 Bench
1x5 Deadlifts
3x5 Barbells
2x8 Situps

Squats:
1x13 Bar 45lbs
1x5 75lbs
1x5 95lbs
1x5 115lbs
1x4 135lbs
3x5 155lbs

As mentioned before this is my first workout after a week. I skipped 4 workouts. I could of done 165 but decided to go easy since its been a week since I lifted. My max was 170 before break easy.

Bench:
1x10 Bar 45lbs
1x5 95lbs
3x5 120lbs

Well the bench was alright. I didn't do as many warm ups but I should of done em. I struggled a bit on my last 2 sets to get my 5th rep up but I did finish my sets. Will stick to 120 also next time then I will increase.

Deadlifts:
1x3 135lbs
1x3 155lbs
1x5 175lbs

Ahh deadlifts. Should of done more warmups...I over drink'ed the water so I felt a bit sick when I was doing the deads. Hence why i was only able to do 175. My max before break was 210 will take about 2 weeks to get back up to my max but no complaints gotta take it easy. Though I do feel bad because this is 2nd time I over drinked the damn water sigh.

Barbells 55 Degree angle:
3x5 35lbs

Sit Ups 35/45 Degree angle:
2x8 w/ 25lbs Chest Plate

Incline Bench:
1x10 Bar 45lbs
1x5 65lbs
2x5 85lbs

Decided to add in a incline since I could not do my deads due to over drinking the water. I like the incline bench. I only do it once a week with either workout1 or workout2. Is it alright that am doing this?

Well overall I did a lot more then I thought I was going to do still disappointed with the water thing sigh. But will have to be more careful in the future.

Feel free to comment or put your opinions in.

 

[SamoJednom]

March 22 2007

Workout2:

3x5 Squats
3x5 Military Press
3x5 Bent Over Rows
3x5 Lateral Pulldowns
2x8 SitUps
3x5 Curls

Squats:
1x10 Bar 45lbs
1x5 85lbs
1x5 115lbs
1x5 135lbs
1x5 155lbs
3x5 170lbs

Military Press:
1x10 Bar 35lbs
1x7 55lbs
1x4 65lbs
3x5 85lbs

Bent Over Rows:
1x5 Bar 45lbs
1x5 65lbs
2x5 85lbs


Can't believe same thing happened to me again. I over drinked on the damn water again and felt sick when I was bent down and lifting up.... I could only do 2 sets tried third and felt like I was gonna throw up. Sigh am really getting tricked off here. Next time am just gonna drink the water once when I squat and once when am done with workout seriously sigh.


Lateral Pulldowns:
1x5 40lbs
1x5 60lbs
1x3 80lbs
3x5 100lbs

Curls:
1x10 Bar 15lbs
1x5 30lbs
3x5 55lbs
Did them standing up, any difference between standing up and doing them on the little platform for curls?

Sit Ups: 35/45 Degree Angle
2x8 w/25lbs Chest Plate

Feel free to comment

 

[danielzxc]

Ahh awsome,
Well so far been doing 2x body weight in protein keeping carbs in the 350-450 range... Fat about 120-130 trying to go even less.

Which fvkn lunatic told you need that much protein? That's pretty insane. Lol.

Your goals don't seem very clear to me either. You wanna get up to 190 and then go to maintenance calories? What do you wanna look like at 190? (Or what do you think you will look like at 190?) What's gonna happen then?

These are the kind of things you need to get really clear on, so that you can measure where you are. If you're not sure what I mean by getting clear on your goals -- the VAST majority of people are not -- samo me pitaj, SamoJednom.