My fitness log to a bigger, stronger me!

Blacktie.

Squats (All on smith machine)
Power rack was being used so had to use a smith machine. I hate the smith machine. Lower back was tighter than usual afterwards. I'm going to go 105 again in the power rack next session.
2x5x70
1x5x80
1x3x90
1x2x100
3x5x105

Press
Was tough but happy enough with what I got out for my first shot at the new eight. Will try it agian next session.
2x5x30
1x5x35
1x3x37.5
1x2x40
1x4x42.5
1x3x42.5
1x1x42,5

Pull ups
9
4
3

Blacktie.

Decided to do a new program as the starting strength one was getting a bit boring. Went for the westside for skinny bastards III one. Looks like a good one for a bit of variety. So today was the max effort upper body

Bench Press
2x5x30
1x5x42.5
1x3x55
1x2x65
1x5x72.5

Incline DB Press
1x31x12kg
1x20x12kg

DB Rows
2x12x16kg
1x8x16kg
Superset with
Rear Delt Flyes
2x12x8kg
1x8x8kg

DB Shrugs
4x15x20kg

Barbell Curl
1x15x20kg
1x12x20kg
1x8x20kg

Blacktie.

Opps forgot to update this last time I was in the gym was Friday and today. So today went grand

Squat
2x5x70
1x5x80
1x3x90
1x2x100
1x5x107.5

Walking DB Lunges
3x12x20

Romanian Deadlift
3x12x50

Ab Cicuit
I only managed 1 and a half circuits of this! First time directly working my abs in a long time!
10 sprinters sit ups
10 v-ups
10 toe touchers
10 ... dono what its called. Were you lie down and push your legs straight up in the air

Blacktie.

Went for a 3rep max on the bench today. Going to go for a 1 rep max next week then change some of the exercises in the program.

Bench Press
2x5x30
1x5x45
1x3x60
1x2x70
1x3x77.5

Incline DB Press
1x21x14kg
1x17x14kg

DB Rows
3x12x16kg
Superset with
Rear Delt Flyes
3x12x8kg

DB Shrugs
4x15x22kg

Barbell Curl
2x15x20kg
1x10x20kg

Blacktie.

Dynamic Lower Body Day
Bulgarian squats are hard! I don't think I can change my jump options either as there are no boxes to jump onto in the gym.

Jump
8x3

Bulgarian Split Squat With Raised Front Foot
1x12x10(x2)
2x10x10(x2)

45 Degree Hyperextension
3x12

Weighted Spread Eagle Sit Ups
1x15x5
3x10x5

Blacktie.

Meant to update this yesterday.

Repitition Upper Body
This one was tough Felt like my arms were going to fall off a few times. Especially with the scarecrows

Barbell Bench Press
2x5x20
1x5x30
1x3x40
1x18x50
1x10x50
1x5x50

Straight Arm Pulldowns
4x12x28
Superset With
Scarecrows
1x12x6
3x8x6

L-Lateral Raises
4x12x6

Barbell Shrugs
3x10x60
Superset With
Tricep Pushdowns
4x25x20

Forearm Curls (name?)
3x10x10

LFC5Times

Whats your weight now mate?

Blacktie.

LFC5Times wrote: »

Whats your weight now mate?

Still around the 80kg mark. Been floating there for a week or two now. Must eat more!!! Was actually bit less today which will kick me back into gear.

Max Effort Lower Body
Squat
2x5x75
1x5x90
1x3x100
1x2x107.5
1x4x112.5

Walking DB Lunges
3x12x22

Romanian Deadlift
3x12x55

Ab Circuit
Got 2 circuits of this out this time
15 sprinters sit ups
10 v-ups
10 toe touchers
10 ... dono what its called. Were you lie down and push your legs straight up in the air

Blacktie.

So today I made the stupid mistake of thinking I could cycle 10 miles to college and 10 miles home after not cycling in a LONG time and not be to drained to go to the gym! Guess I'll learn from experience and remember this for next time!

Blacktie.

Meant to update this Thursday but been really busy so never got a chance. Here's how I got on Thursday.

Max Effort Upper Body
Very happy with my 1 rep max on my bench but def. felt like I could hve done a bit more on it. Happy enough with my progress so far anyway.

Bench Press
2x5x40
1x5x50
1x3x60
1x2x72.5
1x1x82.5

Incline DB Press
1x22x16kg
1x17x16kg

DB Rows
4x12x18kg
Superset with
Rear Delt Flyes
4x12x8kg

DB Shrugs
4x15x24kg

Wrist Curl
3x10x15kg

Blacktie.

Repitition Upper Body
Barbell Bench Press
2x5x30
1x5x40
1x3x50
1x17x55
1x9x55
1x5x55

Straight Arm Pulldowns
3x10x35
Superset With
Scarecrows
3x8x8

L-Lateral Raises
4x12x8

Barbell Shrugs
3x10x60
Superset With
Tricep Pushdowns
4x25x20

Curls
3x10x25

Weight 82kg

Blacktie.

Max Effort Upper Body
Meant to update this Thursday but I've been busy. Happening alot lately. Going to change my program times due to this so I'll be going Monday, Tuesday, Thursday and Friday. Anyway here's how I got on-

Close Grip Bench Press
2x5x30
1x5x40
1x3x50
1x2x62.5
1x4x75 (Last two assisted)

Flat Dumbbell Press
1x22x14
1x17x14

Barbell Row
4x12x30
Superset With
Face Pulls
4x12x25

Hammer Curls
3x12x8
1x10x8

Blacktie.

I thought I put in Mondays aswell! Dam I'm missing a few things in this log!

Max Effort Lower Body
Squat
2x5x75
1x5x90
1x3x100
1x1x110
1x1x122.5

Walking DB Lunges
4x12x24

Romanian Deadlift
3x12x55

Ab Circuit
Got 2 circuits of this out this time
15 sprinters sit ups
10 v-ups
10 toe touchers
10 ... dono what its called. Were you lie down and push your legs straight up in the air

Blacktie.

Monday
Been busy lately so only really got a chance to update this now.

Max Effort Upper Body
So new days for each part of the program now starting from monday.

Close Grip Bench Press
2x5x30
1x5x40
1x3x50
1x2x62.5
1x3x72.5

Flat Dumbbell Press
1x22x14
1x17x14

Barbell Row
4x12x30
Superset With
Face Pulls
4x12x25

Hammer Curls
3x12x8
1x10x8

Tuesday

Dynamic Effort ower Body
Anyone got any ideas for an alternative to the vertical jump? I want to change this up every few weeks but theres no boxes in my gym to use so suggestions are welcome.

Vertical Jump
8x3

Dumbell Bulgarian Split Squat With Raised Front Foot
1x12x10
2x10x10

45 Degree Hyperextension
3x12

Weighted Spread Eagle Sit Ups
2x15x5
2x10x5

Blacktie.

Repitition Upper Body

Push ups
30
15
12

Lat Pulldowns
4x12x35
Superset With
Rear Delt Flys
4x12x8

DSB Shrugs
4x10x26
Superset With
DB Curls
4x10x10

Forearms Curls
3x10x10

Blacktie.

2 weeks of no gym . I won't be able to go as much as I'd like over the next two weeks either so I'll probably be doing a full body workout each session.Damn deadlines killing me in college. I noticed my grip is much stronger on my deadlift now. Didn't need to use the over under grip (name?) at all. It was weakening toward the end but still def. much stronger. Very happy with that. I also tryed to do some HIIT after all this but realized I was to wrecked after just one sprint. Sides were aching and all. Bit weird. Anyway heres how I got on today.


Close Grip Bench Press
2x5x30
1x5x40
1x3x52.5
1x2x65
1x4x75 (failed on 3rd rep and needs help getting bar up, 4th rep was assisted.)
1x2x72.5 (2nd rep asisted)

Squat
2x5x70
1x5x80
1x3x90
1x2x100
1x5x107.5

Military Press
4x10x25

Deadlift
2x5x70
1x5x85
1x3x100
1x2x110
1x5x115

colman1212

How are you finding the change from ss to ws4sb?

I'm on my 14th week of starting strrength and really looking for a change.
Was thinking of going for this one.

Blacktie.

colman1212 wrote: »

How are you finding the change from ss to ws4sb?

I'm on my 14th week of starting strrength and really looking for a change.
Was thinking of going for this one.

Unfortunately with college I havn't really been able to get into it fully, only have about 4 weeks of it done. It's really good so far though. It's a good change from ss cause you're doing alot more and really wearing out your muscles with the assistance exercises. Theres a few of them were it's max reps and I hadn't done that before and it just hurts! But in a good way .

I would recommend it if you need a change from ss. Thats why I went for it and I'm happy I did. The tranistion is fine aswell the first week you'll get some tight muscles you didn't use in ss but you'll soon get over that and be pushing out heavier weights.

Blacktie.

So I finished my final year exams, I'm back from America and my J1 and I can finally get back to training. Back to starting strength it is. Hope to get back my lost gains in 2 to 3 months but have no real idea how realistic that is. I joined the Ben Dunne gym today as it's dirt cheap and the facilities are very good! Also close to were I live.

Squat-
2x5x20
1x5x30
1x3x40
1x2x50
3x5x60

Bench Press-
2x5x20
1x5x30
1x3x40
1x2x50
3x5x55

Deadlift-
2x5x20
1x5x30
1x3x40
1x2x50
3x5x60

Blacktie.

Squat-
2x5x25
1x5x35
1x3x45
1x2x55
3x5x65

Military Press-
3x5x20
1x3x22.5
1x2x25
3x5x27.5

Pull Up-
5
3
3

Blacktie.

This was on Friday. Was meant to go today but the snow is screwing up everything. Hate it when something gets in the way of something you're only starting.

Squat-
2x5x25
1x5x35
1x3x45
1x2x55
3x5x67.5

Bench Press-
2x5x20
1x5x30
1x3x40
1x2x50
3x5x57.5

Deadlift-
2x5x25
1x5x35
1x3x45
1x2x55
3x5x65

Blacktie.

Finally back to training after all that crappy snow kept me away.

Squat-
2x5x30
1x5x40
1x3x50
1x2x60
3x5x67.5

Bench Press-
2x5x20
1x5x30
1x3x40
1x2x50
3x5x57.5

Deadlift-
2x5x30
1x5x40
1x3x50
1x2x60
3x5x65

Blacktie.

Meant to update this few days ago

Wednesday-
Squat-
2x5x30
1x5x40
1x3x50
1x2x60
3x5x70

Military Press-
3x5x20
1x3x22.5
1x2x25
3x5x27.5

Pull Up-
5
4
2

Friday
Squat-
2x5x32.5
1x5x42.5
1x3x52.5
1x2x62.5
3x5x72.5

Bench Press-
2x5x20
1x5x32.5
1x3x45
1x2x52.5
3x5x60

Deadlift-
2x5x30
1x5x40
1x3x50
1x2x60
1x5x70

Blacktie.

Forgot I'd done 72.5 the previous day on the squat and that's why it didn't increase this session. My bad!

Squat-
2x5x35
1x5x45
1x3x55
1x2x65
3x5x72.5

Military Press-
2x5x20
1x5x22.5
1x3x25
1x2x27.5
3x5x30

Pull Up-
6
4
1

Blacktie.

Tuesday
God damn snow and sickness has really been mesing with me starting this properly and on a routine!

Squat-
2x5x20
1x5x35
1x3x50
1x2x65
3x5x75

Bench Press-
2x5x20
1x5x32.5
1x3x42.5
1x2x52.5
3x5x62.5

Deadlift-
2x5x30
1x5x45
1x3x55
1x2x65
1x5x75

Blacktie.

Been busy lately so didn't get a chance to update this. Here is my last weeks of workouts. Havn't missed one anyway so I'm happy .

Thursday
Pretty happy with that workout. Pull ups were coming up so was very happy with that.

Squat-
2x5x20
1x5x35
1x3x50
1x2x65
3x5x75

Military Press-
2x5x20
1x5x25
1x3x27.5
1x2x30
3x5x32.5

Pull Up-
6
6
3

Saturday
Think I need to eat more to get my bench up. Otherwise a good day. I'm alwasy talking bout eating more I'll post my diet on the fitness forum and see what you guys say.

Squat-
2x5x20
1x5x35
1x3x50
1x2x65
3x5x77.5

Bench Press-
2x5x20
1x5x32.5
1x3x45
1x2x55
2x5x65
1x3x65

Deadlift-
2x5x30
1x5x50
1x3x60
1x2x70
1x5x80

Monday
Monday was fine. The press is starting to get hard. And I realised I was always doing pull ups instead of alternating so went with chin ups today.

Squat-
2x5x20
1x5x35
1x3x50
1x2x65
3x5x80

Military Press-
2x5x20
1x5x25
1x3x30
1x2x32.5
3x5x35

Chin Up-
4
2
1

Blacktie.

Pretty happy with how today went. Recently got a starting strength excell spreadsheet for calculating my warm ups and this will change how I do things a bit for the next time but for now here's how I got on-

Squat-
2x5x30
1x5x45
1x3x60
1x2x75
3x5x82.5

Bench Press-
2x5x20
1x5x35
1x3x45
1x2x55
3x5x65

Deadlift-
2x5x30
1x5x45
1x3x60
1x2x75
1x5x85

Blacktie.

Saturday
I am useless at updating this on the day of workout!

Squat-
2x5x20
1x5x40
1x3x55
1x2x70
3x5x85

Military Press-
3x5x20
1x3x25
1x2x35
3x5x37.5

Pull Up-
7
5
3

Blacktie.

Tuesday-
Very happy with my progress so far. Bench is back up to were it was and I'm hoping to keep driving it up aswell. Deadlift, squat and press are getting there too.

Squat-
2x5x20
1x5x40
1x3x50
1x2x70
3x5x87.5

Bench Press-
2x5x20
1x5x30
1x3x40
1x2x50
3x5x67.5

Deadlift-
2x5x20
1x3x50
1x2x75
1x5x90

mrpink6789

Good work dude, progress is moving along nicely!