Week 5 workout 1: Workout A Reps: 5 Sets: 3 Workload: 75% Fatigue Review: Fresh Notes: Introducing push press into my 5's and 3's. I've noticed that it puts a bit of pressure on my joints and ligaments but seems fine at the moment. Kept the tempo of everything super slow like i always do for 75% workloads. Nice easy workout. Workout: BB Squats 55kg x 5 55kg x 5 55kg x 5 Incline BB Bench 47.5kg x 5 47.5kg x 5 47.5kg x 5 Seated V-bar Row 105lb x 5 105lb x 5 105lb x 5 Push Press 85lb x 5 85lb x 5 85lb x 5 DB Seated Curls 25lb x 5 25lb x 5 25lb x 5 each hand DB Side Laterals 15lb x 5 15lb x 5 15lb x 5 each hand Triceps Push down 45lb x 5 45lb x 5 45lb x 5 BB Shrugs 132.5lb x 5 132.5lb x 5 132.5lb x 5 Ab Crunch Machine 112.5lb x 5 112.5lb x 5 112.5lb x 5 Completed: BB Squats....................... Easy Incline BB Bench.............. Easy Seated V-Bar Row........... Easy Push press...................... Easy DB Seated curls............... Easy DB Side Laterals.............. Easy Triceps Push down.......... Easy BB Shrugs...................... Easy Ab crunch machine......... Easy Clustered: N/A Workout Length: 50 minutes
I had the same issue with push press and shoulder discomfort initally. I started doing 2 high rep warmup sets for my rotater cuffs right before and it seemed to take away all the discomfort.
Week 5 workout 2: Workout B Reps: 5 Sets: 3 Workload: 80% Fatigue Review: Felt alright Notes: Having a little bit of back pain from my 100% session of 10's last Saturday. Just have to be careful with my herniated disc. I tried warming up for push press with 50% of the weight for 8 reps. Didn't really seem to do anything. I think its just the lower position and jolt of the movement that forces the discomfort on my joints and tendons. Workout: Dead Lifts 85kg x 5 85kg x 5 85kg x 5 Weighted Dips BW x 5 BW x 5 BW x 5 Close Grip Pull downs 167.5lb x 5 167.5lb x 5 167.5lb x 5 Push Press 90lb x 5 90lb x 5 90lb x 5 Triceps Push down 47.5lb x 5 47.5lb x 5 47.5lb x 5 DB Seated Curls 25lb x 5 25lb x 5 25lb x 5 each hand DB Side Laterals 15lb x 5 15lb x 5 15lb x 5 each hand BB Shrugs 140lb x 5 140lb x 5 140lb x 5 Ab Crunch Machine 120lb x 5 120lb x 5 120lb x 5 Completed: Dead Lifts........................ Medium Weighted Dips................. Medium Close Grip Pull down........ Easy Push press...................... Easy DB Seated curls.............. Easy Triceps Push down.......... Easy DB Side Laterals............. Easy BB Shrugs...................... Easy Clustered: N/A Workout Length: Around 60 minutes
Week 5 workout 3: Workout A Reps: 5 Sets: 3 Workload: 85% Fatigue Review: Fresh Notes: Was a Saturday workout and i'm not and early riser, so i got there 44 minutes before close. Luckily i had no one in my way this week. So was able to get my workout done precisely on the minute they closed lol. Fastest workout i've done considering the amount of warm up sets I had to do for the first 3 exercises. On average about 20 - 40 seconds rest time in between sets. Workout: BB Squats 62.5kg x 5 62.5kg x 5 62.5kg x 5 Incline BB Bench 52.5kg x 5 52.5kg x 5 52.5kg x 5 Seated V-bar Row 120lb x 5 120lb x 5 120lb x 5 Push Press 95lb x 5 95lb x 5 95lb x 5 DB Seated Curls 27.5lb x 5 27.5lb x 5 27.5lb x 5 each hand DB Side Laterals 15lb x 5 15lb x 5 15lb x 5 each hand Triceps Push down 50lb x 5 50lb x 5 50lb x 5 BB Shrugs 150lb x 5 150lb x 5 150lb x 5 Ab Crunch Machine 127.5lb x 5 127.5lb x 5 127.5lb x 5 Completed: BB Squats....................... Hard Incline BB Bench.............. Easy Seated V-Bar Row........... Easy Push press...................... Easy DB Seated curls............... Easy DB Side Laterals.............. Easy Triceps Push down.......... Easy BB Shrugs...................... Medium Ab crunch machine......... Hard Clustered: N/A Workout Length: 44 minutes
Week 6 workout 4: Workout B Reps: 5 Sets: 3 Workload: 90% Fatigue Review: My lower back felt a bit tired and also had mild fatigue. Nothing major though. Notes: Dead lifts: I think i may have been jolting a little bit at the start of the movement without knowing. I made sure to lift it off slower and so far no minor or major back pain. Dips and Tricep Pushdown: Felt some very minor tendon pain in my left elbow. Something i think that i'm just going to have to deal with. Regardless only 4 more weeks then SD. Rest time: around 40 - 90 seconds between each set. Workout: Dead Lifts 95kg x 5 95kg x 5 95kg x 5 Weighted Dips (BW + 7.5kg) x 5 (BW + 7.5kg) x 5 (BW + 7.5kg) x 5 Close Grip Pull downs 190lb x 5 190lb x 5 190lb x 5 Push Press 102.5lb x 5 102.5lb x 5 102.5lb x 5 Triceps Push down 55lb x 5 55lb x 5 55lb x 5 DB Seated Curls 30lb x 5 30lb x 5 30lb x 5 each hand DB Side Laterals 17.5lb x 5 17.5lb x 5 17.5lb x 5 each hand BB Shrugs 157.5lb x 5 157.5lb x 5 157.5lb x 5 Ab Crunch Machine 135lb x 5 135lb x 5 135lb x 5 Completed: Dead Lifts....................... Medium Weighted Dips................. Medium Close Grip Pull down......... Hard Push press...................... Medium DB Seated curls.............. Hard Triceps Push down.......... Hard DB Side Laterals............. Hard BB Shrugs..................... Very Hard Ab Crunch Machine......... Very Hard Clustered: N/A Workout Length: Around 55 minutes
Week 6 workout 5: Workout A Reps: 5 Sets: 3 Workload: 95% Fatigue Review: Little bit fatigued, pretty good though. Notes: Shoulder joints felt a bit sore after incline bench and for the rest of the session. Just part of the ending routine i guess. SD soon should fix it. Routine took a bit longer then anticipated this time and started to feel a bit tired towards the end. All good though. Contemplating dropping the volume for some of the assistance exercises for the last workout of 5's. Will see how i go though. Workout: BB Squats 70kg x 5 70kg x 5 70kg x 5 Incline BB Bench 60kg x 5 60kg x 5 60kg x 5 Seated V-bar Row 132.5lb x 5 132.5lb x 5 132.5lb x 5 Push Press 107.5lb x 5 107.5lb x 5 107.5lb x 5 DB Seated Curls 30lb x 5 30lb x 5 30lb x 5 each hand DB Side Laterals 20lb x 5 20lb x 5 20lb x 5 each hand Triceps Push down 57.5lb x 5 57.5lb x 5 57.5lb x 5 BB Shrugs 167.5lb x 5 167.5lb x 4 167.5lb x 4 + 1 Ab Crunch Machine 142.5lb x 5 142.5lb x 5 142.5lb x 5 Completed: BB Squats....................... Hard Incline BB Bench.............. Hard Seated V-Bar Row........... Hard Push Press...................... Medium DB Seated curls............... Medium DB Side Laterals.............. Medium Triceps Push down.......... Hard Ab crunch machine......... Hard Clustered: BB Shrugs...................... Workout Time: Not sure. 1hr+ i assume.
Hey wobbles, I just wanted to say I really like the format of your log. It’s very easy to read and informative. One thing I’ve been noticing is that your Bench is within 10kg of your Squat. I know everyone is different but usually people can’t Bench anywhere close to what they can Squat. Sorry if I missed you talking about an injury or something that might be a factor.
Thanks grunt, Yeah i know its a bit odd. I think it may be due to going extremely low with my form during squats. I figured its just my hamstrings that need to catch up to my quads as the lower portion of my squats are fairly heavy. However, when i get past the halfway point I'm generally able to power it up fast enough to actually boost the bar off my shoulders. Not positive the reasons for it though, hopefully in 3 weeks when i retest my maxes my strength will have evened out nicely.
Week 6 workout 6: Workout B Reps: 5 Sets: 3 Workload: 100% Fatigue Review: Felt pretty good going in, maybe some mild fatigue. I was pretty sore yesterday though. Perks of being young i guess. Notes: Push Press - I'm not really keen on this exercise it seems like it puts alot of unneeded pressure on my shoulder joints. If it starts to become a real issue i might just scrap it when i do my next HST cycle. Dead Lifts - I was really concerned about possibly injuring my back today although I think I've finally managed to find where i need to be to avoid back injuries. Pushing up with the heels of my feet while slowly lifting the weight to avoid jolting at the start seems to work great. While avoiding rocking towards the front of my feet. The routine took ages to complete, as the rest times needed to be increased to accommodate the increased workload. I'm not too concerned though, I got through it and all was good. Bring on the 3's Workout: Dead Lifts 105kg x 5 105kg x 5 105kg x 5 Weighted Dips (BW + 17.5kg) x 5 (BW + 17.5kg) x 5 (BW + 17.5kg) x 5 Weighted Chinups (BW + 5kg) x 5 (BW + 5kg) x 5 (BW + 5kg) x 4 Push Press 112.5lb x 5 112.5lb x 5 112.5lb x 5 Triceps Push down 60lb x 5 60lb x 5 60lb x 5 DB Seated Curls 32.5lb x 5 32.5lb x 5 32.5lb x 5 each hand DB Side Laterals 20lb x 5 20lb x 5 20lb x 5 each hand BB Shrugs 175lb x 5 175lb x 5 175lb x 5 Ab Crunch Machine 150lb x 5 150lb x 5 150lb x 5 Incomplete: Weighted Chinups............ Very Hard - tried to cluster the last rep and couldn't so i just moved on. Completed: Dead Lifts....................... Hard - But i felt i probably could of added more weight. Weighted Dips................. Medium Push Press..................... Very Hard DB Seated curls.............. Very Hard Triceps Push down.......... Hard DB Side Laterals............. Hard BB Shrugs..................... Very Hard - Not sure if i got each rep to the top, its hard to gauge Ab Crunch Machine........ Hard Clustered: N/A Workout Length: No idea, Probably 1:30hrs or more.
If you aren’t already one thing you can do to help avoid that jolting feeling throughout your body is also to tense up all you muscles especially your back before beginning the lift. Then pull up a little to take up any play between the bar and plates or flex in the bar. Essentially that is what you are doing when you start the lift slowly but learning to do it prior to actually starting the lift will help you maintain more explosiveness to get the bar moving off the floor, assuming that is your sticking point.
Alright cheers, will give it ago this Wednesday altho it'll only be 80% worth. Yeah from the ground to my knees is my sticking point, after that i can pull it up with ease.
Week 7 workout 1: Workout A Reps: 3 Sets: 5 Workload: 75% Fatigue Review: Feeling fresh although had massive sunburn due to weekend, glad it was only 75% considering it was squats today lol. Notes: push press - still putting my shoulders joints in discomfort, nothing new really. By far the easiest workout of the entire program. I was running short of time (only had 40 minutes) and considering the amount of sets i was a little unsure of if i was going to get done. Long story short, my rest times were on average 15 seconds and a maximum of 20 seconds (i was counting). I did end up dropping the warmup sets as i was concerned about time. Overall everything was light and i could of done endless sets with everything. My monthly measurements are due in tomorrow, so it'll be interesting to see how much hypertrophy I've gained. As my strength has definitely increased. Workout: BB Squats 57.5kg x 3 57.5kg x 3 57.5kg x 3 57.5kg x 3 57.5kg x 3 Incline BB Bench 50kg x 3 50kg x 3 50kg x 3 50kg x 3 50kg x 3 Seated V-bar Row 115lb x 3 115lb x 3 115lb x 3 115lb x 3 115lb x 3 Push Press 90lb x 3 90lb x 3 90lb x 3 90lb x 3 90lb x 3 DB Seated Curls 27.5lb x 3 27.5lb x 3 27.5lb x 3 27.5lb x 3 27.5lb x 3 each hand DB Side Laterals 17.5lb x 3 17.5lb x 3 17.5lb x 3 17.5lb x 3 17.5lb x 3 each hand Triceps Push down 50lb x 3 50lb x 3 50lb x 3 50lb x 3 50lb x 3 BB Shrugs 140lb x 3 140lb x 3 140lb x 3 140lb x 3 140lb x 3 Ab Crunch Machine 120lb x 3 120lb x 3 120lb x 3 120lb x 3 120lb x 3 Completed: BB Squats....................... Easy Incline BB Bench.............. Easy Seated V-Bar Row........... Easy Push Press...................... Easy DB Seated curls............... Easy DB Side Laterals.............. Easy Triceps Push down.......... Easy BB Shrugs...................... Easy Ab crunch machine......... Easy Clustered: N/A Rest Time: 15 - 20 seconds Workout Time: 30 minutes
Monthly Measurements Date: 18/10/11 Month Included: 2 weeks completing my second micro cycle (10's) 2 weeks completing my second micro cycle (5's) 1st workout of 3's Results: Weight:................... 190.16lb (+6.56lb) Body Fat:................ 16.19% (+1.43%) Body Fat Mass:........ 30.92lb (+3.70lb) Lean Body Mass:..... 160.04lb (+2.86lb) - Body fat measurements are taken as specified from the jackson/pollock 3 caliper method: http://www.linear-software.com/online.html Tape Measurements (Inches): Chest:............ 39.25 (+0.50) Arms:............. 15.25 (+0.25) Hips:.............. 38.75 (+0.75) Waist:............ 34.25 (+0.50) Thigh:............ 22.25 (+0.75) Calves:........... 14.75 (+0.25) Forearm:........ 12.00 (+0.00) Shoulders:...... 47.75 (+0.25) Neck:............. 16.00 (+0.50) My goal: is to get to 172lbs LBM at 8% Body Fat. However, I'll most likely keep bulking till 176lbs so that when i do cut i have 4lbs of LBM leeway as i assume that during my 3-4 months cutting that i will lose a little bit of LBM. So i currently need 16lbs more LBM before i cut. The only exception to this plan will be if my body fat exceeds 20% in which case i will cut at that point. Evaluation: I seemed to have increased the calories by too much which i believe is due to having an inaccurate scale from my last weigh in. I'm going to recalculate my macros and either keep the calories the same considering my weight gain or reduce them slightly in order to have a lower increase in body fat for my next monthly weigh in while maintaining optimal lean body mass gains. However, I've still gained a decent amount of muscle in the past month so i'm happy about that. My lagging body parts in growth seem to be my arms, calves and forearms. While my shoulders, legs and neck seem to be growing nicely. Although i do think that part of the increase on my chest is attributed to my increase in body fat. During my next cycle I will most likely incorporate calf raises and perhaps a forearm exercise and maybe switch my curls from DB to BB. Overall it was a decent month and I'll be making changes to my diet to gain more optimal results next month in terms of body fat.
Nice work for one month I hope you are tracking and post your results for the whole cycle. Don’t assume that all the gain in your waist is fat. As your core muscles get stronger especially your lower back your waist measurement will go up. I would gauge it m more on how your abs look.
Yeah true, but a 6.54lb gain in a month is definitely over doing it imo. I'd really prefer to stay around the 4lb - 5lb mark, so i'll do my best to keep it that way for the next month. I only do my measurements once a month, so i wont be redoing it till most likely the first week of my 15's next cycle. Once i re-test my max's in the first week of November, I'll update my lifts to show how much I've progressed.
Your log is in a word AWESOME! I wish I had been this diligent about recording my progress. Keep up the good work wobbles.
Cheers mate, I pretty much just copy and paste the same templates from previous posts then update the content. So its fairly easy maintain
Week 7 workout 2: Workout B Reps: 3 Sets: 5 Workload: 80% Fatigue Review: Fresh Notes: Push Press - I tried repositioning the bar to the back squat position. It worked great on the concentric part of the movement, however when lowering the bar back into position it creates even more discomfort then the front position. As a result I'll have to stick with positioning the bar at my front like before. Maybe my my bone structure isn't made for this movement, but to be honest, it's the dumbest exercise I've ever done. In terms of risk towards injury on my joints. DB Seated Curls - I may have accidentally done 6 sets instead of 5 lol Weighted Dips - Was suppose to be (BW + 1.25kg) but i felt stupid putting on a dip belt for that lol Workout: Dead Lifts 85kg x 3 85kg x 3 85kg x 3 85kg x 3 85kg x 3 Weighted Dips (BW + 2.5kg) x 3 (BW + 2.5kg) x 3 (BW + 2.5kg) x 3 (BW + 2.5kg) x 3 (BW + 2.5kg) x 3 Close Grip Pull Downs 177.5lb x 3 177.5lb x 3 177.5lb x 3 177.5lb x 3 177.5lb x 3 Push Press 95lb x 3 95lb x 3 95lb x 3 95lb x 3 95lb x 3 Triceps Push down 52.5lb x 3 52.5lb x 3 52.5lb x 3 52.5lb x 3 52.5lb x 3 DB Seated Curls 27.5lb x 3 27.5lb x 3 27.5lb x 3 27.5lb x 3 27.5lb x 3 each hand DB Side Laterals 17.5lb x 3 17.5lb x 3 17.5lb x 3 17.5lb x 3 17.5lb x 3 each hand BB Shrugs 147.5lb x 3 147.5lb x 3 147.5lb x 3 147.5lb x 3 147.5lb x 3 Ab Crunch Machine 127.5lb x 3 127.5lb x 3 127.5lb x 3 127.5lb x 3 127.5lb x 3 Incomplete: N/A Completed: Dead Lifts....................... Easy Weighted Dips................. Easy Close Grip Pull Downs....... Easy Push Press..................... Easy DB Seated curls.............. Easy Triceps Push down.......... Easy DB Side Laterals............. Easy BB Shrugs..................... Easy Ab Crunch Machine........ Easy Clustered: N/A Rest time between sets: 10 - 15 seconds Workout Length: 30 minutes or less
Week 7 workout 3: Workout A Reps: 3 Sets: 5 Workload: 85% Fatigue Review: Very mild fatigue, started to get a bit tired throughout the workout. This may be a result of staying up later then i normally do as of last night. I still got 8hrs sleep though. Nothing major. Notes: push press - Still trying to figure out the best way to execute it. I found that looking diagonally up and pushing my chest out as far as i can it made the exercise 100% better on my joints. So i was fairly happy with that result. Will monitor how i go through my last week though. Triceps Push down - I accidentally looked at the wrong workout and did my next workouts weight. So it should of been 55lb, not 57.5lb. Probably will workout better being that my next workout emphasizes weighted dips, so technically it will be increasing the weight considering the pre-exhaust. So no drama's there. Started to feel the weight getting harder, but realistically it's always going to when your rest times are ridiculously short. They will no doubt go back to the standard 2 - 3 minutes once i reach my last 2 workouts. I kinda felt like i just got out of the shower by the time i was finished. Workout: BB Squats 65kg x 3 65kg x 3 65kg x 3 65kg x 3 65kg x 3 Incline BB Bench 57.5kg x 3 57.5kg x 3 57.5kg x 3 57.5kg x 3 57.5kg x 3 Seated V-bar Row 130lb x 3 130lb x 3 130lb x 3 130lb x 3 130lb x 3 Push Press 102.5lb x 3 102.5lb x 3 102.5lb x 3 102.5lb x 3 102.5lb x 3 DB Seated Curls 30lb x 3 30lb x 3 30lb x 3 30lb x 3 30lb x 3 each hand DB Side Laterals 20lb x 3 20lb x 3 20lb x 3 20lb x 3 20lb x 3 each hand Triceps Push down 57.5lb x 3 57.5lb x 3 57.5lb x 3 57.5lb x 3 57.5lb x 3 BB Shrugs 157.5lb x 3 157.5lb x 3 157.5lb x 3 157.5lb x 3 157.5lb x 3 Ab Crunch Machine 135lb x 3 135lb x 3 135lb x 3 135lb x 3 135lb x 3 Completed: BB Squats....................... Medium Incline BB Bench.............. Medium Seated V-Bar Row........... Easy Push Press...................... Easy DB Seated curls............... Easy DB Side Laterals.............. Medium Triceps Push down.......... Easy BB Shrugs...................... Medium Ab crunch machine......... Medium Clustered: N/A Rest Time: BB Squats 15 - 30 seconds Everything else 10 - 15 seconds Workout Time: 35 minutes