I
imported_etothepii
Guest
<div>
(Lol @ Jul. 07 2007,20:02)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">How much have your lifts improved over the same time?</div>
Well, I went from not lifting (ever) in the beginning. With my first purchase of weights, 115# in the dead lift was about my 5rm. When I reached 167 # (body weight) my 5 rm was 225. I may have reached 235 for a couple workouts, I'd have to check my records.
Anyway, after cutting, my 5rm dropped to 210. I expect it to be back up to 225, at least, by the end of this cycle.
I'm also benching over my body weight for a 5rm. For the first time in my life, I can do a set of 10 (actually 11-12) pullups.
(Lol @ Jul. 07 2007,20:02)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">How much have your lifts improved over the same time?</div>
Well, I went from not lifting (ever) in the beginning. With my first purchase of weights, 115# in the dead lift was about my 5rm. When I reached 167 # (body weight) my 5 rm was 225. I may have reached 235 for a couple workouts, I'd have to check my records.
Anyway, after cutting, my 5rm dropped to 210. I expect it to be back up to 225, at least, by the end of this cycle.
I'm also benching over my body weight for a 5rm. For the first time in my life, I can do a set of 10 (actually 11-12) pullups.
I
imported_etothepii
Guest
Monday, first day of 10s. Did some measurments this morning. Remember, I used the 15s to cut some more fat.
Weight: 148 lbs.
BF%: 9.5
Biceps L 13 1/4, R 13 1/4
Chest 37 3/4
Waste 32
Thigh L 21 3/4, R 21 3/4
Calf L14 1/4, R 14 1/4
Shoulders 43 1/4
That's pretty much the same as two weeks ago, as I expected. The waist measurement change was what I was looking for. I had been eating 2000 calories per day, except for a two binges, one just last night.
Any other changes in measurements are probably due to measurement technique or pump.
Weight: 148 lbs.
BF%: 9.5
Biceps L 13 1/4, R 13 1/4
Chest 37 3/4
Waste 32
Thigh L 21 3/4, R 21 3/4
Calf L14 1/4, R 14 1/4
Shoulders 43 1/4
That's pretty much the same as two weeks ago, as I expected. The waist measurement change was what I was looking for. I had been eating 2000 calories per day, except for a two binges, one just last night.
Any other changes in measurements are probably due to measurement technique or pump.
I
imported_etothepii
Guest
Yesterday's workout:
DL 140#, 3x10
Dips Bodyweight+20#, 3x10
Bent over rows 86#, 3x10
Military Press 86#, 3x10
Preacher Curls 45#, 1x10 (Curl Bar)
Skulls 65#, 1X10
Incline Situps Bodyweight+5#, 1x16
Today:
15 miles, ave. speed, 18.5 mph.
DL 140#, 3x10
Dips Bodyweight+20#, 3x10
Bent over rows 86#, 3x10
Military Press 86#, 3x10
Preacher Curls 45#, 1x10 (Curl Bar)
Skulls 65#, 1X10
Incline Situps Bodyweight+5#, 1x16
Today:
15 miles, ave. speed, 18.5 mph.
I
imported_etothepii
Guest
Yesterday's workout:
Squat 140#, 3x10
Calves 140#, 1x16
Inc. Bench 115#, 3x10
Chins Body Weight, 3x10
Upright Rows 60#, 3x10
Curls 45#, 1x10
Skulls 60#, 1x10
Inc. Situps Bodyweight +5#, 1x16
Today:
Biked 15 miles @ 18.1 mph. Recalibrated my speedo on my bike. Previous speeds are a wee bit "generous."
Squat 140#, 3x10
Calves 140#, 1x16
Inc. Bench 115#, 3x10
Chins Body Weight, 3x10
Upright Rows 60#, 3x10
Curls 45#, 1x10
Skulls 60#, 1x10
Inc. Situps Bodyweight +5#, 1x16
Today:
Biked 15 miles @ 18.1 mph. Recalibrated my speedo on my bike. Previous speeds are a wee bit "generous."
I
imported_etothepii
Guest
Yesterday's workout:
DL 155#, 3x10
Dips Bodyweight+27.5#, 3x10
Bent over rows 95#, 3x10
Military Press 95#, 3x10
Preacher Curls 50#, 1x10 (Curl Bar)
Skulls 65#, 1X10
Incline Situps Bodyweight+5#, 1x16
Today:
15 miles, ave. speed, 19.5 mph.
Weight has jumped up to ~151.
DL 155#, 3x10
Dips Bodyweight+27.5#, 3x10
Bent over rows 95#, 3x10
Military Press 95#, 3x10
Preacher Curls 50#, 1x10 (Curl Bar)
Skulls 65#, 1X10
Incline Situps Bodyweight+5#, 1x16
Today:
15 miles, ave. speed, 19.5 mph.
Weight has jumped up to ~151.
I
imported_etothepii
Guest
Yesterday's workout:
Squat 150#, 3x10
Calves 150#, 1x16
Inc. Bench 125#, 3x10
Chins Body Weight _5#, 2x10, 1x7+1x3
Upright Rows 70#, 2x10
Curls 50#, 1x10
Skulls 60#, 1x10
Today:
I biked a four mile block, four times. I averaged 17.5, 19.9, 18.5, and 18.9 MPH.
Squat 150#, 3x10
Calves 150#, 1x16
Inc. Bench 125#, 3x10
Chins Body Weight _5#, 2x10, 1x7+1x3
Upright Rows 70#, 2x10
Curls 50#, 1x10
Skulls 60#, 1x10
Today:
I biked a four mile block, four times. I averaged 17.5, 19.9, 18.5, and 18.9 MPH.
I
imported_etothepii
Guest
AHHHGH... SO FAR BEHIND ON MY LOG!!!
Well, I have been keeping up my workout schedule. A few wrinkles thrown in. A Little less riding than I would like, but still good overall. Weight and measurements are on the way up. Waist is about the same.
I had a physical done and it turned out well, except for a low white blood cell count. Not sure why it's low. The doc is doing a follow up blood test next month.
Three workouts into the 5s, I am finding that 6x5 is NOT too much work! My first workout was just 5x5, and I felt like I could do more, and I can. The story may change as I approach my RM.
I went shopping for slacks yesterday and had the hardest time. My inseam is 29", though I usually have to settle for 30" legs on pants -- 29" is kind of hard to find. But I can't seem to find much in the right waist size. I need a 29" or 30" waist, depending on the brand. I found some 30" x 30" slacks, but the thighs were too tight.
I found some relaxed fit pants in the boys section, size 18 regular, but the legs were too short. I need to find 29" or 30" waist and 29" or 30" legs with enough room in the thighs. Man, I never thought this would be my problem!!!!
Speaking of thighs, I know squats are king, but as new as I am to conditioning, I think the cycling is having a much more pronounced effect right now than the lifting. I can't be certain, but I have done several HST cycles now, and have not seen the change in my legs that I am seeing now. My calves too are up 3/8 inch.
Well, I have been keeping up my workout schedule. A few wrinkles thrown in. A Little less riding than I would like, but still good overall. Weight and measurements are on the way up. Waist is about the same.
I had a physical done and it turned out well, except for a low white blood cell count. Not sure why it's low. The doc is doing a follow up blood test next month.
Three workouts into the 5s, I am finding that 6x5 is NOT too much work! My first workout was just 5x5, and I felt like I could do more, and I can. The story may change as I approach my RM.
I went shopping for slacks yesterday and had the hardest time. My inseam is 29", though I usually have to settle for 30" legs on pants -- 29" is kind of hard to find. But I can't seem to find much in the right waist size. I need a 29" or 30" waist, depending on the brand. I found some 30" x 30" slacks, but the thighs were too tight.
I found some relaxed fit pants in the boys section, size 18 regular, but the legs were too short. I need to find 29" or 30" waist and 29" or 30" legs with enough room in the thighs. Man, I never thought this would be my problem!!!!
Speaking of thighs, I know squats are king, but as new as I am to conditioning, I think the cycling is having a much more pronounced effect right now than the lifting. I can't be certain, but I have done several HST cycles now, and have not seen the change in my legs that I am seeing now. My calves too are up 3/8 inch.
I
imported_etothepii
Guest
Yesterday's workout:
DL 195#, 6x5
Dips Bodyweight+50##, 6x5
Bent over rows 115#, 6x5
Military Press 110#, 6x5
Preacher Curls 60#, 1x10 (Curl Bar)
Skulls 75#, 1X8
Incline Situps Bodyweight+10#, 1x12
DL 195#, 6x5
Dips Bodyweight+50##, 6x5
Bent over rows 115#, 6x5
Military Press 110#, 6x5
Preacher Curls 60#, 1x10 (Curl Bar)
Skulls 75#, 1X8
Incline Situps Bodyweight+10#, 1x12
I
imported_fearfactory
Guest
nice lifting. that military press is huge!
I
imported_etothepii
Guest
Decided to try jogging last night. I ended up going for 51 minutes. I was REALLY slow, but I'm not a runner, so I was very pleased!
I
imported_etothepii
Guest
Well, we bought a family membership at the YMCA today. The good news ... they have all the free weights I need to do the same workout I do at home.
My wife started doing daily cardio several weeks ago and has lost a pants size. Now, we can workout at the same time, some days together, and the kids will be in inexpensive child care.
I'm optimistic over it.
After last night's success in jogging, I felt no pain of fatigue today. My workout went fine:
Squat: 180#, 6x5
Bench: 145#, 6x5
Chins: body weight + 17.5#, 5x5 plus 4 rep+1 rep cluster
Upright rows, 80#, 6x5
Some skulls, curls, and situps. Not really caring about isos now.
My weight is up to about 152 - 153 or so. Scale read me at 10.5% bf today.
My wife started doing daily cardio several weeks ago and has lost a pants size. Now, we can workout at the same time, some days together, and the kids will be in inexpensive child care.
I'm optimistic over it.
After last night's success in jogging, I felt no pain of fatigue today. My workout went fine:
Squat: 180#, 6x5
Bench: 145#, 6x5
Chins: body weight + 17.5#, 5x5 plus 4 rep+1 rep cluster
Upright rows, 80#, 6x5
Some skulls, curls, and situps. Not really caring about isos now.
My weight is up to about 152 - 153 or so. Scale read me at 10.5% bf today.
TunnelRat
Active Member
<div>
(etothepii @ Jul. 30 2007,16:42)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Well, we bought a family membership at the YMCA today. The good news ... they have all the free weights I need to do the same workout I do at home.</div>
Yup, and if you have to be away from home for business or vacation, you can use the YMCA there for free...!
When I visit my mom's summer home in the mountains of Maryland (not far from the geometric center of nowhere), I am able to use a nearby Y that is better equipped than the one where I live.
(etothepii @ Jul. 30 2007,16:42)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Well, we bought a family membership at the YMCA today. The good news ... they have all the free weights I need to do the same workout I do at home.</div>
Yup, and if you have to be away from home for business or vacation, you can use the YMCA there for free...!
When I visit my mom's summer home in the mountains of Maryland (not far from the geometric center of nowhere), I am able to use a nearby Y that is better equipped than the one where I live.
I
imported_etothepii
Guest
Yesterday: ran on a treadmill and on an elliptical at the Y, just to see what they are like.
Today:
DL 210#, 6x5
Dips Bodyweight+60#, 6x5
Bent over rows 120#, 6x5
Military Press 115#, 6x5
Also some misc. Isos.
Today:
DL 210#, 6x5
Dips Bodyweight+60#, 6x5
Bent over rows 120#, 6x5
Military Press 115#, 6x5
Also some misc. Isos.
I
imported_etothepii
Guest
<div>
(colby2152 @ Aug. 01 2007,16:02)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The local YMCA near where I live sucks. It was one of the 1st gyms I tried, and it ranks dead last in the list of gyms I have tried out.</div>
Mine was built about a year ago, and it's in a "yuppy" neighborhood. The condition is really nice and new, and there's a lot of equipment. Plus, I think they are raking in the $$$, so it should be nice for a long while.
(colby2152 @ Aug. 01 2007,16:02)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The local YMCA near where I live sucks. It was one of the 1st gyms I tried, and it ranks dead last in the list of gyms I have tried out.</div>
Mine was built about a year ago, and it's in a "yuppy" neighborhood. The condition is really nice and new, and there's a lot of equipment. Plus, I think they are raking in the $$$, so it should be nice for a long while.
I
imported_etothepii
Guest
Today is the last day of the 5s for me. I'll post on it later. Right now, I'm pondering how to do my post 5s. I want to increment weight again and keep going, but I think doing 6x5 at a new 5 rm might be too taxing. I think I may shoot for 3x5 with any weight above my 5 rm, plus as many singles as I can muster after.
For DL, I plan on doing 3x5 plus single rack pulls.
Dips and pull ups may go to max stim style.
Other exercises may go to as many sets of 3 as I can, ideally, 10x3.
For DL, I plan on doing 3x5 plus single rack pulls.
Dips and pull ups may go to max stim style.
Other exercises may go to as many sets of 3 as I can, ideally, 10x3.
I
imported_etothepii
Guest
Today:
Squat: 190#, 6x5
Bench: 155#, 6x5
Chins: body weight + 25#, 6x5
Upright rows, 85#, 6x5
Some curls, skulls, and situps too.
This concludes the 5s phase. I have reached my post-cut 5 rms with ease, doing 6x5 of them instead of 3x5. I think I will make my previous bulking 5 rms in my post 5 phase with ease, assuming I do 3x5, just as I did at the peak of my bulk. Here's a summary:
Previous bulk 5 rms (3x5), body weight =167:
Squat: 210
DL: 225
Bench: 160
Pull Ups: BW + 15= 182
Dips: BW + 65 = 232
Military Press: 120
Current 5 rms (6x5), body weight = 155:
Squat: 190
DL: 210
Bench: 155
Pull Ups: BW + 25= 180
Dips: BW + 65 = 215
Military Press: 115
Squat: 190#, 6x5
Bench: 155#, 6x5
Chins: body weight + 25#, 6x5
Upright rows, 85#, 6x5
Some curls, skulls, and situps too.
This concludes the 5s phase. I have reached my post-cut 5 rms with ease, doing 6x5 of them instead of 3x5. I think I will make my previous bulking 5 rms in my post 5 phase with ease, assuming I do 3x5, just as I did at the peak of my bulk. Here's a summary:
Previous bulk 5 rms (3x5), body weight =167:
Squat: 210
DL: 225
Bench: 160
Pull Ups: BW + 15= 182
Dips: BW + 65 = 232
Military Press: 120
Current 5 rms (6x5), body weight = 155:
Squat: 190
DL: 210
Bench: 155
Pull Ups: BW + 25= 180
Dips: BW + 65 = 215
Military Press: 115
I
imported_etothepii
Guest
Today:
DL 225#, 4x5
Rack Pulls 245#, 10 singles
Dips Bodyweight+65#, 6x5
Bent over rows 125#, 6x5
Military Press 120#, 2x5, 1x4, 1x3
Some DB curls.
Pretty dissapointed in the Military Press, but I was beat by the time I got to them.
Yesterday: Wierd cardio stuff:
100 jumping jacks
warm up and 6 minutes full blast on the stair climber
2 sets of 20 burpees
100 jumping jacks
2 sets of 12 burpees
100 jumping jacks
2 sets of 10 burpees
6 minutes full blast on stair climber
100 jumping jacks
DL 225#, 4x5
Rack Pulls 245#, 10 singles
Dips Bodyweight+65#, 6x5
Bent over rows 125#, 6x5
Military Press 120#, 2x5, 1x4, 1x3
Some DB curls.
Pretty dissapointed in the Military Press, but I was beat by the time I got to them.
Yesterday: Wierd cardio stuff:
100 jumping jacks
warm up and 6 minutes full blast on the stair climber
2 sets of 20 burpees
100 jumping jacks
2 sets of 12 burpees
100 jumping jacks
2 sets of 10 burpees
6 minutes full blast on stair climber
100 jumping jacks