Riggins' Long Term Training Log

H

HstRiggins

New Member
I'm back after about 21 days of SD. I went about a week longer then expected because of a stupid diet i tried. I bought this book called "rapid Fat Loss" which is a modified psmf diet and it sucked. While on it i was tired beyond belief constant headache, etc. I went to the gym last monday and it was a disaster even though i had some carbs beforehand.

Anyways i ditched that crap diet and i feel great and ready to rock. Today i started a 5x5 routine that i will let run it's course before returning to a 2nd cycle of HST.

MONDAY 06/23/08

SQUATS

115x5
150x5
175x5
205x5
235x5

BENCH PRESS

80x5
100x5
120x5
140x5
160x5

BENT-OVER ROW

50x5
60x5
75x5
85x5
95x5

2 sets of hypers
1 set incline situps 12 reps
3 set on machine with 100 lbs
 
Was that Lyle's book or another one with a similar name?
rock.gif
 
With Lyle's PSMF, I felt like crap the first few days too. I held out though and after a while, I started to feel rather good. My energy levels were next to nothing and I couldn't work out much the first few days but once I got through the bad part, I seemed to have almost limitless energy. Cycling for long (relatively) periods did still drain me though.
For training on the PSMF, I believe the book has some recommendations but what I did was picked loads that were manageable, as close to my 5 RM as I could handle, and did a low volume, full body workout a couple times a week.

I probably wouldn't do a PSMF again because it really is an unpleasant diet. It was a rapid fat loss diet though...

Anyway, do you have any long term goals for your long term log? I quite like the idea of a long term log... hmm, wonder why - and I think setting some goals and giving yourself a good 6 months or so to attain them all is a great idea. It gives you something to focus on over time and further, it's great to see yourself getting closer and closer to your goals and then eventually toppling one goal after another.
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Was that Lyle's book or another one with a similar name?</div>

yes it was Lyle's book. I've learned about him through our forums here and i bought it. When i first stared the diet it was right at beginning of the 2nd week of my SD so i figured i should be ok once i started working out again because I would have adjusted to the diet by then. Well, i just felt like **** all the time even without working out. My job is physical and working outside all the time, so even though i stopped lifting weights and cardio i was still doing stuff at work. It didn't help that the first 3 days it was between 94-104 outside. So that didn't help much. I guess this diet is better suited for people with nothing to do all day.

After the 2nd or 3rd day I did start feeling a little bit better, but then came the refeed and after finishing the refeed the next day was hell again. Between the mind haze, headaches, lack of any energy, and just being a total bastard to be around, i just wanted to end this diet and punch Lyle in the head.

As far as long term goals, i want to lose about 10% BF. I want to get down to 15% and i'm about 23-24 last i checked a few weeks ago. I'm not too good about setting short term goals as it relates to losing bf or anything else in my life, so any ideas would be helpful. After this experience with the diet i'm pretty sure i'll settle for the slow approach. It'll have to come down to diet i think. I've figured out that my maintenance calories are 2750 a day. So basically i'll have to cut that down by 500-1000. I will have to start counting calories for the first time in my life as well. I might start listing foods and calories in my log as well. That might help me stay on track.
 
5x5 is hard enough on its own let alone adding in the physicality of a blue collar job AND scorching heat AND following a PSMF-like diet prescribed by Lyle!

Best of luck Riggins. I imagine getting through the first two weeks is the toughest.
 
I missed wednesday's workout due to a funeral of someone close and i ended up getting drunk afterwords.

FRIDAY 06/27/08

SQUATS
120x5
150x5
175x5
205x5
240x3
175x8

BENCH PRESS

80x5
100x5
120x5
140x5
165x3
120x8

BENT-OVER ROW

50x5
60x5
75x5
85x5
100x3
75x8

Dips
3 sets, 7 reps/6 reps/5 reps

Barbell curls
3x50x8

Tricep ext
3x60x8

great workout. I used the NOxplode preworkout drink for the 2nd time this week and it seems to give me a ton of energy.
 
MONDAY 06/30/08

Hurt my back on the last set of squats. It got tweaked on the 2nd rep, i did two more and stopped short on my 5th rep. I was able to finish my workout on the bench and bent over rows due to stubborness. I skipped wednesday's workout to avoid further damage. It's feeling better so by friday i should be confident enough to do squats again.

SQUATS

120x5
150x5
180x5
210x5
240x4

BENCH PRESS

80x5
105x5
125x5
145x5
165x5

BENT OVER ROW

50x5
60x5
75x5
85x5
100x5

Good workout overall except for the damn injury. Used NO preworkout again, and it gave me a ton of energy in the gym.
 
<div>
(HstRiggins @ Jun. 24 2008,2:04)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">yes it was Lyle's book. I've learned about him through our forums here and i bought it.</div>
Interesting -- I've been considering looking into Lyle's methods.
 
I've noticed that the real key to making PSMF or PSMF type days in general doable, is 16-32 oz of veggies.

I honestly have no hunger at all by the end of the day, as long as I'm loading up on the green crap.

Riggins, I'm digging the missing workouts and getting drunk instead. I'm not the only one that likes the booze!
 
Hey beings. I was eating plenty of veggies, and honestly i was never hungry at all. In fact i was almost forcing myselft to eat. The problem was the horrible headaches i had for 3 days and complete lack of energy. Just when I got better I did the refeed and then it all started again once i cut out the carbs. It's all good though, i might try a 8/16 IF next and see what happens.

Hey Tunnel Rat, i got the ebook version. If you give me your email, i'll send you the ebook for free. It's a gift, hopefully you can get some useout of it.
 
MONDAY 07/07/08

Did some Hiit cardio. a few minutes of warmup followed by 12 minutes of jog/run.


TUESDAY 07/08/08

I dropped my 5rm dow some so i'm starting my 5x5 from beginning due to injuries and a lot of unexpected stuff coming up last 2 weeks.

My short term goal is to drop down to 200 pounds by the last day of august.

Squat
120x5
140x5
160x5
185x5
205x5

Bench Press
85x5
100x5
115x5
130x5
145x5

Bent over Row
50x5
60x5
70x5
80x5
90x5

2 sets of BW hypers
3 sets of BW situps x 12 reps and 1 set of 10
 
THURSDAY 07/10/08

Squats

120x5
145x5
165x5
165x5

Press

55x5
65x5
70x5
80x5

Deadlift

160x5
185x5
210x5
230x5

situps, 3 sets of 12
 
SATURDAY 07/12/08

SQUAT

120x5
145x5
165x5
185x5
210x3
165x8

BENCH

85X5
100X5
115X5
130X5
145X3
115X8

BENT OVER ROW

50X5
60X5
70X5
80X5
90X3
70X8

ASSISTANCE STUFF

3 SETS OF BW DIPS
2X8
1X5

BARBELL CURLS
3 SETS OF 55 X 8 REPS

TRICEP PULLDOWNS
3 SETS OF 65 X 8 REPS

good workout although back's still hurting from some damage I did to it last week. Will try to continue with 5x5, but if back doesn't get better I'll start my 2nd HST cycle sooner then expected.

Keep weights the same for bicep and tricep work next friday.
 
TUESDAY 07/15/08

SQUATS

125X5
145X5
165X5
185X5
210X5

BENCH PRESS

95X5
105X5
120X5
135X5
147X5

BENT OVER ROW

55X5
65X5
70X5
80X5
90X5

2 SETS OF BW HYPERS
3 SETS OF BW SITUPS X 12 REPS AND 1 SETX7 REPS
 
With my back pain down to a bare minimum i started working out again at the beginning of this week.  I switched over to HST and started my 2nd cycle which is a very simple one.  Still working on my squat form concentrating on good back extension and going down low enough.  I feel i'm doing better but there's still room for improvement.

MONDAY 08/04/08

Deadlift 150x15
Bench Press 100x15
Bent over rows 60x15
press 45x15
tricep rope pulldown 55x15

WEDNESDAY 08/06/08

Squat 150x15
dips 15 reps @ 13 weight assistance
chinups 15 @ 14 weight assistance( need to add 2 to rest of routine, i overstimated on the weight assistance)
press 50x15
barbell curl 45x15

ab crunch machine 2x15 @ 90 lbs

FRIDAY 08/08/08 (Let the games begin)

Deadlift 185x15
Bench Press 110x15
bent over row 65x15
Press 55x15
Tricep pulldown 60x15

ab crunch machine 3x15 @ 95lbs
 
Back after 3 years off. I forgot my login it's been so long so i created another username and just remembered this login now. Anyways had a baby, which was really life changing and difficult to adjust to. A year later she was diagnosed with Autism and it really just took the life out of me. Anyway, I think my minds in a much better place now and i'm hoping to continue on a good journey with weightlifting as I had before.

Wednesday 08/03/2011

SQUATS

95x15
95x15

Bench Press

75x15
75x15

Pulldowns

40x15
50x15

BB curl

25x15

Machine calf raise

130x15
130x15

notes: damn I got weak
 
It's good to see you back. Hope to seem more in this log from you and I wish you luck in getting back into lifting seriously.
 
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