Mrac's log

mrac

Well I took up weights a few weeks ago and I figured this would be the best way for me to keep on top of it. First a few stats:

Male
19 years old
70kg
5’7

And a bit of background info:
I’ve been overweight for most of my life and last year I decided to do something about it, that’s about the time I discovered this forum (though I don’t post much, just watch the going on’s and such :P). Since then I’ve lost about 90 pounds and feel great but I seemed to have plateaued on the fat loss also I think I’ve lost a bit of muscle in the process so that’s why I took up the weights. My goals are to loose the last bit of fat and put on a bit of muscle (vague I know but meh :P).The plan is to lift weights 3 times a week, and perhaps down the line start doing a bit of hiit (tho I really do hate cardio :P) I will be working out at home so wont have access to much equipment, just an Olympic bar and a squat rack.

So without further ramblings here is last nights workout:

Squat
Bar 2x10
60kg 5x5

Overhead press
Bar 2x10
37.5kg 5x5

Deadlift
55kg 5x5

Chin ups
3x4


The last set oh press was damn hard, but i got it out (my form sliped a bit on the last rep or two tho ). Im pleased with the chins, felt a lot stronger on them last night.

FunkZ

Hey man congrats on your weightloss! =P

Having a squat rack and weights has you set as far as I'm concerned. When ya can scrape together the cash buy a cheap bench!

You won't enjoy HIIT! But the sooner you start the sooner you'll get used to cardio, and the affects will be good.

Welcome to Log land and keep it up! Maybe ya should start a food diary as well in the Nutrition forum!

Malteaser!

You lost 90 pounds already?? :eek: That's awesome, congrats!! Keep up the hard work, look forward to reading your log!!

mrac

Thanks guys

Got up to a bit this morning:

Squat
Bar 1x20
65kg 5x5

Floor press
Bar 1x20
45kg 5x5

Barbell rows
Bar 1x10
45kg 5x5

Chin ups
3x3

mrac

Squat
Bar 1x20
67.5kg 5x5

overhead press
Bar 1x20
40kg 1x5 (tried for a second set but failed)
35kg 4x5

Deadlift
60kg 1x5

Very annoyed with today’s workout, I had planned on doing much more. When I got up this morning I felt a bit under the weather but went on as usual anyway. The squats really took it out of me and I just couldn’t finish the press’. By the time I got to the deads I felt really dizzy and decided to cut it short and call it a bad day.

mrac

Squat
Bar 1x10
35kg 1x5
70kg 5x5

Floor press
Bar 1x20
47.5kg 5x5

Bent-over barbell rows
Bar 1x10
47.5kg 5x5

Dips
3x5


Woo, feel a lot better today, don’t know what happened last time, meh just a bad day I guess. Really happy with the squats, 70kg isn’t much but squatting my own bw was a mini goal of mine. Now off to squatting 1.5bw
I really need to get a bench though, the floor press is getting a little impractical and a bit dangerous with the set up (or lack there of) that I have at the moment.
Rows and dips felt easy.

mrac

Did a set of “10’s” today. It involves doing:
10 Knee jumps
10 Bw squats
10 Spider push ups
10 Push ups
10 Crunches
then 9 of each, 8, 7, etc

Followed that with a bit of stretching.

Wasn’t much but my cardio fitness is pretty non existent at the moment :P so it took a lot out of me.

dave80

mrac wrote: »

Did a set of “10’s” today. It involves doing:
10 Knee jumps
10 Bw squats
10 Spider push ups
10 Push ups
10 Crunches
then 9 of each, 8, 7, etc

Followed that with a bit of stretching.

Wasn’t much but my cardio fitness is pretty non existent at the moment :P so it took a lot out of me.

next time try this for time, starting at 1 of each working up to 10 and then back down to 1 again

like this 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

its

dave80

mrac wrote: »

Did a set of “10’s” today. It involves doing:
10 Knee jumps
10 Bw squats
10 Spider push ups
10 Push ups
10 Crunches
then 9 of each, 8, 7, etc

Followed that with a bit of stretching.

Wasn’t much but my cardio fitness is pretty non existent at the moment :P so it took a lot out of me.

next time try this for time, starting at 1 of each working up to 10 and then back down to 1 again

like this 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

mrac

Hey thanks for the input, yeah ill give that a go next time.

mrac

Squat
Bar 1x10
72.5 5x5

OH press
Bar 2x10
37.5 5x5

Deadlift
65 5x5

Chin ups
1x5
2x3

mrac

Squat
75kg 5x5

Floor press
45kg 5x5

Bent-over rows
50kg 5x5

Dips
3x5

mrac

Squat
75 5x5

OH Press
40 5x5

Deadlift
70 5x5

Chin ups
2x3


Was a bit pushed for tome today so the deads and chins were a bit rushed, didn’t get out as many chins as I wanted but otherwise I was happy with today.

mrac

Squat
60 5x5

Floor press
47.5 5x5

Bent over rows
52.5 5x5

Dips
3x6

Ive lowered the weight on the squats so I can focus more on form, my lower back has been rounding at the bottom of the movement and im trying to straighten it out.

mrac

Squat
62.5 5x5

Overhead press
42.5 1x4
40 4x5

Deadlift
75 5x5

Chin ups
x4/x3/x2

Squats were easy, keeping an eye on the form trying to get it as good as I can.
I just couldn’t get the last rep out with the 42.5 press but when I lowered it down to 40 it seemed so much lighter and the sets just flew by.
lol I really have to stop working out in shorts I have two big bruises, one on each shin from the deads, oh well at least the bruises are beginning to even out so it must mean my form is getting better

mrac

Went for a 5 mile run Tuesday night. Its been quite some time since I went running so my legs were quite stiff yesterday to say the least they’re still a bit stiff today.

Today
Squat
65 5x5

Floor press
50 4x5
1x3

Bent over rows
50 5x5

Dips
3x7

Bit disappointed that I didn’t finish the last set of floor presses but other that that happy enough with today.

mrac

Squat
67.5 5x5

Overhead press
40 5x5

Deadlift
75 5x5

Chin ups
3x3

mrac

Squat
70 5x5

Floor press
50 5x5

Bent over rows
52.5 5x5

Dips
3x8

Also did a few pull up negatives, ill be doing them every workout from now on until I can do proper pull ups then I’ll start to replace my chin ups with pull ups.

mrac

Squat
72.5 5x5

Overhead press
40 x5, x4
37.5 3x5

Deadlift
80 5x5

Chins
3x3

Squats very easy and I got through them quite quickly. Bit disappointed with the presses, I tried to go at the same rate as the squats but couldn’t finish the second set so I knocked it back to 37.5. Deads felt good, the chins don’t seem to be improving much, cant seem to break the 3x3.

mrac

Squat
75 5x5

Bench press
45 5x5

Bent over rows
52.5 5x5

Dips
Bw+7 3x5

Chin ups
2x2

Got my bench today from irishlifting wOO Its so much easier than the floor press. Ive started adding weight to the dips, felt good. The chins were done really slowly, I want to increase my chin ups so im adding them at the end of each session.

mrac

Yesterday

Chin ups
2x3

Squat
75 5x5

Overhead press
40 5x5

Deadlift
80 1x5

Chin ups
3x4


Happy with the chins (trying to bring the numbers up). A little disappointed with the deads, had planned on doing more but I had a bit of a pain in my back from the day before and thought that it would be best to pull back a bit.

mrac

Just got back form holiday there, Twas great fun but there was zero exercise and lots of bad food and drink (mostly drink ). Today was my first day back lifting so I decided to bring the weight down a bit, still tiring but felt good to be back lifting.

Squat
60 5x5

Overhead press
30 5x5

Deadlift
65 5x5

Chin ups
X5
X4
X3

mrac

Squat
65 5x5

Bench press
40 5x5 (felt very very easy)

Bent over rows
45 5x5

Chin ups
3x3

Dips
Bw+8.25 3x5

mrac

Squat
70 5x5

Overhead press
30 3x5
35 2x5 (thought I put 35 on but only noticed half way trough that twas 30 )

Deadlift
70 5x5

Chin ups
1x4
2x3

Again nice easy session, just easing myself in.

mrac

Squat
72.5 5x5

Bench press
45 5x5

Bent over rows
47.5 5x5

Dips
1x10
2x5


Had to rush the dips as I didn’t have much time, other than that happy enough.