Workout Log

[I-tallionStallion]

I haven't been too long...maybe three months now. But I've been lifting for a year and a half and I'm at 210 lbs. My brother who I'm training is at a similar weight and age as you. Similar numbers too, good stuff.

For rows, have you ever watched stronglifts do it? - This is the article and there is a link in there for the youtube video http://stronglifts.com/how-to-perform-the-barbell-row-with-proper-technique/

I recommend every while go on stronglifts and read up on form to remind yourself how to do any lift you do. It's easy to forget a couple pointers that could help you increase the weight by a kg or two on exercises.

Keep working hard

 

[yungahdubz]

I go over to stronglifts pretty much eveytime im on the computer

Box Pistols - 4x5 - 19"

Overhead Press - 5x5 - 30kg

• Impressed with these, wasnt expecting to get all all reps. Took longer rests this time, about 5ish mins between sets.

Bent-over Barbell Rows - 5x5 - 27.5kg

Dips - 1/1/0

• Wanted to see what my dips were like, still terrible. Will stivkto push ups.

 

[yungahdubz]

Box Pistols - 5x5 - 19"

• Found out key to these is balance. If your struggling to balance then you waste 2-3 secs trying to regain your stance, its these few seconds that allow you to recover between reps. Spent my last two sets just concentrating on balance and keeping a constant rhythm between ascent and descent and felt much more difference.

Overhead Press - 5x5 - 31kg

• Haven't stalled once yet , proper impressed with these, although i did almost go flying backwards on my first couple of reps.

Bent-over Barbell Row - 5x5 - 28.5kg

• Felt better than my last workout

Deadlift - 1x5 - 37.5kg

• Did a really light set in order just to check form, havent done these in a while. In the near future i will do 5x5 for these due to my lack of weights.

 

[yungahdubz]

No Box Pistols today. I was checkin how low my chair would go and managed to get it to 15", but as i tried to get it back up again it got stuck :/. Wont go above 15" now so i have to find something to pistol on until i can get to 15".

Overhead Press - 5x5 - 32.5kg PR

• Bloody hard on the last rep, had to grind it out. Really pleased with these though.

Bent-over Barbell Row - 5x5 - 30kg

Push ups - 13/12/12

 

[I-tallionStallion]

Excellent job. Keep up the PR's yungahdubz

 

[yungahdubz]

Box Pistols - 5x5 - 18"

• Tough on the last reps

Overhead Press - 5/4/4/2/1 - 33.5kg

• Bloody hard, i feel a deload coming on.

• Is it alright if i start the 1st rep with a push press? The first reps feel harder than 2nd or 3rd reps.

Bent-over Barbell Row - 5x5 - 27kg

• Deloaded because i couldn't even do 1 set properly.

• Around a 20% deload.

Deadlift - 1x5 - 55.1kg

• Felt really easy, almost 1x bw deadlift though, need to pack on the meat .

• Will do 5x5 now because i can't fit anymore plates onto my bar lol.

 

[yungahdubz]

Bad Workout

Box Pistols - 17" - 5x5ish

• These were hard, could really feel it in my glutes today, and yday from my last workout.

• Sort of cheated reps so will keep at the same height.

Overhead Press - 5x5 - 27kg

• Using 33.5kg, same weight as last workout, it felt harder than my last workout. Just about got the first set and didn't see the point in going for the rest so deloaded today - 20%.

Bent-over Barbell Rows - 5x5 - 29.5kg

• These felt really hard, and once again, cheated reps.

Push-up - 11/7/8

• Overall, a bad workout. Could have been a combination of a lack of carbs and protein. Only had a cereal today before my workout bcause i felt a bit ill. Not been getting enoguh protein either, retards at Parcelforce still havent delivered my protein.

 

[yungahdubz]

Box pistols - 5x5 - 18"

Overhead Press - 5x5 - 29.5kg

Bent-over Barbell Row - 5x5 - 29.5kg

Deadlift - 2x5 - 52.5kg

 

[yungahdubz]

Box Pistols - 5x5 - 17"

• Much more solid than last time i tried 17"

Overhead Press - 4/5/5/5/4 - 31kg

Should have gotten all the reps tbh. The missed reps were on sets where i felt a bit dizzy and just held the barbell in the air till i regained my composure.

Bent-over Barbell Row - 5/3/3/1/1 - 30kg

• Only counted the reps which touched my chest.

Press-ups - 5/5

• Took it easy on these, triceps felt knackered. When i was OHP'ing i felt like a weird clicking feeling in my tri's as i tried to push the bar up.

 

[yungahdubz]

Havent lifted in 5 days, thought i need to give my self a break because i feel as though i've burned out my CNS.

Don't seem to be making any progress apart from the pistols, some of my lifts actually went down.

I think it may be time to start an intermediate program? It feels a bit silly though due to the fact my numbers are so low, but i just can't add weight on every workout anymore, sometimes not even on a weekly basis.

Your thought would be appreciated, i'll see how things go later on and post up my results.

 

[yungahdubz]

Box Pistols - 5x5 - 16" PR

• These felt good and solid, managed to do them in 15mins which is a PR lol, along with the height.

Overhead Press - 5x5 - 31kg


Bent-over Barbell Rows - 3/2/2/1/1- 30kg

• Really don't know what to do about these, just cant progress. They've actually gotten worse than last time i tried 30kg, really pissing me off tbh.

• Once i couldn't get a rep to touch my chest i quit the set, read on t-nation that you should quit 1-2 reps short of failure when doing exercises that highly involve the CNS. http://www.t-nation.com/article/most_recent/the_thib_system_8212_fatigue_and_best_exercises

Didn't do deadlifts in order to keep my workout under an hour. Been reading up on cortisol and stuff and the catabolic effect it has.

 

[yungahdubz]

Box Pistols - 5x5 - 15" PR

• Cheated some reps.
  
• Will do again next workout at 15", my chair doesn't go any lower now anyway.
  
• It's below parallel now , once i've got 15" down with good form ill grab hold of some dumbells.

Overhead Press - 5/5/5/5/3 - 32.5kg

• Think i should have gotten all the sets but i added up incorrectly and warmed up with the weight i was supposed to OHP.
  
• I just forgot about lowering the weight and did all 5 sets with 32.5kg

T-bar Row - 5x5 - 32.5kg

Got a mean pump from these.

This felt alright but not sure how good my form was, found it hard to stop the bar slipping out my hands. It did look badass having all those plates on one side though .

Push-ups - 15/12/8

 

[yungahdubz]

Been really ill the past 5 days .

I've had non-stop diarrhea and been puking all day, it was literally like a landslide coming out my ass, not pretty.

Not sure what it was, could have been a case of food poisoning.

Been to the doctors but not had the results back, but i feel much better now so it couldn't have been too bad.

I've also lost around 3-4 lbs because I'd been eating like 300 cals a day.

Funny thing is i think i look more muscular now, could just be my mind playing tricks on me though.

Anyway, we'll see how much strength I've lost, I might take longer rest periods today aswell.

 

[yungahdubz]

Box Pistols - 5x5ish - 15"

• Some cheated reps

T bar Rows - 5x5 - 32.5kg

Overhead Press - 5/4/1

• Couldn't power clean the bar to my chest after the 2nd set, i managed to after a while though, but just about managed one rep.
  
• Felt really dizzy and almost fell over.

 

[I-tallionStallion]

Be careful coming off sickness when you lift. Take an easy your first week back, just like a deload. Glad to see that your doing better. You probably had a less water weight and maybe lost a pound or two and essentially now you look more cut...I don't know how you managed to eat that little though...damn. Keep working hard dude

 

[yungahdubz]

Cheers Stallion .

I'm quite surprised myself tbh, i thought i had eaten more until i did come calorie counting, was quite surprised.

 

[Quagmire911]

Aren't you a vegetarian?

What weight are you right now?

What dairy are you allowed if you are a vegetarian?

 

[yungahdubz]

I am vegetarian.

Atm, I'm 145lbs.

I can eat all dairy.

 

[Quiksilver]

Why are you a vegetarian?

--

On those lines, try to keep some sort of food log and post a general summary of your daily diet(protein/carbs/fats). For us to help you we have to see your nutrition as well as training.

 

[yungahdubz]

Vegetarian because it's part of my religion.

Haven't got a very complex diet really, it goes something like:

• 1 or 2 bowls of Coco Pops with full fat milk, i love em
  
• 2 fried eggs with 4 slices of toast+butter and full fat milk.
  
• Protein shake with around 300ml full fat milk
  
• Pasta with veggies or rice with veggies+kidney beans
  
• Protein shake with around 300ml full fat milk
  
• Eggs/pasta/rice
  
• A sandwich or something light