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 green algae's Workout Journal

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TSgreen_algae
post Feb 10 2017, 08:51 PM, updated 7y ago

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Age:21
Weight:64kg
Height:178cm

Brief History

Was skinny fat for most of my teenage life,then I decided to join the gym in January 2016.After about a 10 months of mostly unstructured workout,I decided to follow a 3 day workout split regiment while cutting my weight that I gained in the 10 months.
Finished my cut in January with mixed results,but I finally decided that I wanted to increase my strength.

Goals
-Increase my bodyweight to 67kg by April
-Increase my strength

Diet
I typically eat 1900-2000 calories on non lifting days and 2200-2300 calories on lifting days.I try to 1g of protein of per pound of bodyweight but it varies from day to day.

Workout Plan
Stronglifts 5x5 + Hypertrophy + some accessory machine work

This post has been edited by green_algae: Mar 18 2017, 08:10 PM
TSgreen_algae
post Feb 13 2017, 07:57 PM

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13 February 2016

Workout A

Squats

Warm-up set: 40kg 1x5
Working set: 47.5kg 5x5

Missed the final rep of the last two sets.I need to stop my gung-ho mentality and warm-up properly.

Bench Press
Warm-up set: 40kg 1x6 & 45kg 1x5
Working Set: 47.5kg 5x5

Missed the final rep of the last three sets. Warmed up to close to the working weight for inadequate reps.
Guess I really need to work on my warm up sets.

Barbell Rows
Warm-up set : 20kg 1x8
Working set : 30kg 5x5

It was my first time doing barbell rows since last September. Had to relearn the proper technique but i still haven't nailed it down yet.

This post has been edited by green_algae: Feb 13 2017, 08:01 PM
TSgreen_algae
post Feb 15 2017, 07:58 PM

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15 February 2017

Workout B

Squats
Warm-up set: 20kg 1x10
30kg 1x6
Working set: 47.5 kg 5x5

The bar moved pretty slow on my forth set,Had to take a 2.5 minute break before completing my final set.

Overhead Press
Warm-up set: 20kg 1x8
20kg 1x6
Working set: 30kg 5x5

Missed my last rep on my third set. Took a 2 minute break before attempting my forth set.Had shoulder pain when I unloaded the bar from the rack.The bar was higher and slightly further from my chest,so I had to press it out at an awkward angle.

Deadlifts
Working set: 60kg 1x3
70kg 1x2
75kg 1x5

Need to warm up with less weight and higher reps.

Accessory Machine Work

Wide grip lat pulldown
Working set: 35kg 3x12

This post has been edited by green_algae: Feb 15 2017, 09:34 PM
Npad
post Feb 15 2017, 09:12 PM

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Careful with that overhead press there. If it's painful it might be something to look into. Shoulder injuries are no joke man. Stalled my bench press for a good 6 months before just rehabbing it.

Don't worry about taking long rest. Take as long as you need. Decrease the rest times when you feel your conditioning is better. It's better to take long rest than to be fatigued and have your form break down.
TSgreen_algae
post Feb 17 2017, 07:59 PM

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17 February 2017

Workout A

Squats
Warm-up set: 20kg 1x10 & 30kg 1x8 & 40kg 1x6
Working set: 50kg 5x5

Had backache 30 minutes after doing squats.I think i'm hyper extending my back.Other than that,it was a good workout.

Bench Press
Warm-up set: 25kg 1x10 & 30kg 1x8 & 40kg 1x6
Working Set: 50kg 5x5 (more like 4-5-4-4-3)

After missing a few reps on my last bench session at 47.5 kg,I decided to foolishly add 2.5 kg. Got pissed at myself for ego benching.
Looks like i will have to maintain the weight for at least 2-3 bench sessions.

Barbell Rows
Warm-up set : 20kg 1x8 & 25kg 1x7
Working set : 32.5 kg 5x5

Had issues bending over due to my aching back,but after a few warm-up sets it was gone.

This post has been edited by green_algae: Feb 17 2017, 07:59 PM
TSgreen_algae
post Feb 17 2017, 08:30 PM

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QUOTE(Npad @ Feb 15 2017, 09:12 PM)
Careful with that overhead press there. If it's painful it might be something to look into. Shoulder injuries are no joke man. Stalled my bench press for a good 6 months before just rehabbing it.

Don't worry about taking long rest. Take as long as you need. Decrease the rest times when you feel your conditioning is better. It's better to take long rest than to be fatigued and have your form break down.
*
Had my first injury on my left shoulder while benching 35kg,had to stop benching for about a month.
Still can feel a clicking sound from my left shoulder whenever i bench,but it does not affect my performance.
I plan to do rotator cuff exercises to alleviate the situation.
TSgreen_algae
post Feb 20 2017, 08:31 PM

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20 February 2017

Workout B

Squats
Warm-up set: 20kg 1x10 & 30kg 1x8
Working set: 52.5kg 5x5

Completed all me reps but my form was absolute trash on the last set.Felt absolutely drained today,probably because my of lack of sleep.I'm going to maintain this weight for at least the next workout.

Overhead Press
Warm-up set: 20kg 1x10
Working set: 32.5kg 5x5 (more like 5-4-4-4-4)

Felt a strain on my front delt while doing my 2nd set onwards. Probably due improper form (not pushing my shoulder back enough while pressing it up). Will maintain the weight for one more workout until i get a perfect set.

Deadlifts
Working set: 60kg 1x4
70kg 1x5

Half-assed my workout as i was pressed for time.I wanted to work my way up to 80kg 1x5 but i just cut my workout short.

Overall not a good workout day,let's hope it improves next workout session.

This post has been edited by green_algae: Feb 22 2017, 08:01 PM
TSgreen_algae
post Feb 22 2017, 08:01 PM

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22 February 2017

Workout A

Squats
Warm-up set: 20kg 1x10 & 30kg 1x8 & 40kg 1x5
Working set: 52.5kg 5x5

I decided to maintain the same weight.Unlike my last squat session,i maintained my form through out the workout.The whole movement was much faster,as the bar didn't feel as heavy as my last squat session.

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x5
Working Set: 50kg 5x5

Finally completed all my reps,which got me pretty stoked.

Barbell Rows
Warm-up set : 20kg 1x8 & 30kg 1x6
Working set : 35 kg 5x5

Still feel that i'm not fully benefiting from this exercise.


This post has been edited by green_algae: Feb 22 2017, 08:02 PM
Npad
post Feb 23 2017, 08:37 AM

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You are probably rowing too light. General rule of thumb is the weight you row should be the same or close to the weight you bench. Get a buddy to touch/lightly poke your lats/rhomboids when performing a rowing exercise to help you engage those muscles. A lot of the time when people can't feel their back working in a rowing movement it's because they aren't sure of the proper muscle activation.
bafukie
post Feb 23 2017, 09:07 AM

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Not necessarily. Sometimes heavy weight we tend to recruit other muscles to help out. Very seldom do i do barbell row. The form is juz ridiculously hard to maintain throughout the set, worst with heavy weight. A t bar row is a much more efficient exercise imo.
Npad
post Feb 23 2017, 10:28 AM

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QUOTE(bafukie @ Feb 23 2017, 09:07 AM)
Not necessarily. Sometimes heavy weight we tend to recruit other muscles to help out. Very seldom do i do barbell row. The form is juz ridiculously hard to maintain throughout the set, worst with heavy weight. A t bar row is a much more efficient exercise imo.
*
Yes, and I agree. I wasn't talking about barbell rows specifically. I don't prefer it either because I feel that it's really taxing on the lower back after a whole session filled squats and deadlifts. My personal favorite horizontal rowing movements are Pendlay rows, landmine rows and dumbbell rows/Kroc rows. That said, I was trying to say that the bench weight and rowing weight should be close to each other. For example, I can bang out 75kg on bench for 5-8 reps so I should be able to landmine row 70kg for 10 reps. Going lower than that will make me feel like I'm not doing anything beneficial like our friend here.
TSgreen_algae
post Feb 23 2017, 01:26 PM

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Thanks for the advice guys,will try to increase my weight to 40kg(instantly) and use a reversed for more lat activation,and feel it from there on.
bafukie
post Feb 23 2017, 04:38 PM

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I would suggest trying out diff type of rows. Bb row is one of the best, but also one of the easiest to stray due to the form issue.
TSgreen_algae
post Feb 25 2017, 01:09 PM

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25 February 2017

Workout B

Squats
Warm-up set: 20kg 1x10 & 30kg 1x8 & 40kg 1x5
Working set: 55kg 5x5

Nothing much to comment about.

Overhead Press
Warm-up set: 20kg 1x10
Working set: 35kg 5x5 (more like 5-4-5-5-4)

Was supposed to maintain the similar weight but my ego said otherwise.Really need to maintain the weight as I'm starting to feel like I'm struggling with the current weight.

Deadlifts
Working set: 60kg 1x6
70kg 1x3
80kg 1x3
80kg 1x2

Was not able to reach 5 reps as my grip was slipping(I'm using double overhand grip) but mainly because i was not confident that my back can hold that much weight.Was about to leave,but I decided to do two more sets because I felt pretty bummed that I missed 5 reps on 80kg.

Working set: 75kg 1x5
75kg 1x4

Let's see whether my back holds up as I increased my volume nearly 2.8 times from my previous deadlift workout.

This post has been edited by green_algae: Feb 25 2017, 01:12 PM
TSgreen_algae
post Feb 27 2017, 08:37 PM

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27 February 2017

Workout A

Squats
Warm-up set: 30kg 1x8 & 40kg 1x6
Working set: 57.5kg 5x5

The weight was heavy but it was still managable.I lost my form on the last rep of the final two sets.I will stick to the same weight to perfect my form before hitting the magical 135lbs.

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x5
Working Set: 52.5kg (more like 3-3-3-3-3)

Maybe i was too tired,as i jumped to the bench right after squats and my rest time was shorter than my last bench press workout.
Feel like my bench press is stagnating,as i have only increased it by 5kg in the last two weeks.

Barbell Rows
Warm-up set : 20kg 1x8 & 30kg 1x6
Working set : 37.5 kg 5x5

Decided against increasing the weight to 40kg instantly. I can finally feel some muscle activation in my upper back.

This post has been edited by green_algae: Feb 27 2017, 08:37 PM
TSgreen_algae
post Mar 1 2017, 08:10 PM

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1 March 2017

Workout B

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8
Working set: 40kg 1x10
45kg 3x10(more like 10-7-6)

Someone was occupying the power rack,so i impulsively headed to the bench like a true gym bro. It affected my overhead press later on.

Squats
Warm-up set: 20kg 1x10 & 40kg 1x6
Working set: 57.5kg 5x5

Was a bit fatigued from my last workout but I kept my form through out all the sets.Can't wait to hit 60kg/135 lbs.

Overhead Press
Warm-up set: 20kg 1x10
Working set: 32.5kg 5x5 (more like 5-4-4-4)

Dropped my weight as I benched for reps,just 25 minutes earlier.Was struggling to lift the bar from my chest on the last few sets,so i decided to cut the exercise short.

Deadlifts
Working set: 60kg 1x5
80kg 1x1
80kg 1x2
80kg 1x5

Took a few tries as my grip was giving way but i managed to complete 5 reps on 80kg,after trying it for more than a week.

This post has been edited by green_algae: Mar 1 2017, 08:11 PM
TSgreen_algae
post Mar 3 2017, 08:24 PM

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3 March 2017

Workout A

Squats
Warm-up set: 25kg 1x8 & 40kg 1x8
Working set: 60kg 5x5

Finally hit 60kg,next goal is to squat my bodyweight by next week.

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x5
Working Set: 52.5kg 1x3
50 kg (more like 5-5-4-4-4)

Tried benching 52.5kg but it felt heavy,so i dropped the weight to 50kg. I could have pushed myself and got 4 reps on 52.5kg(for a few sets) with an adequate amount of rest but I'm not risking it. I am considering changing my bench routine to a hypertrophy regiment as I am not confident with heavy weights over my chest.

Accessory Machine Work

Wide grip lat pulldown
Warm-up set: 35 1x10
Working set: 40kg 3x10 (more like 10-8-8)

Wanted to do barbell rows but the free area and the power rack was occupied so i hopped on the lat pull down machineL
Barely hit my upper chest on the last set.

This post has been edited by green_algae: Mar 3 2017, 08:25 PM
TSgreen_algae
post Mar 6 2017, 09:43 PM

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6 March 2017

Workout B

Deadlifts
Working set: 60kg 1x5
70kg 1x5
85kg 1x1
85kg 1x1
60kg 1x5
Someone was occupying the power rack,so i altered my workout. Couldn't get a second rep on the 85 kg. Probably,I will drop the weight to 82.5kg and do are bare minimum of 5 reps.

Overhead Press
Warm-up set: 20kg 1x8 & 30kg 1x6
Working set: 32.5kg 5x5

The weight was light compared to my last OHP session.Either I magically acquired the strength over the weekend or the bar itself is lighter than usual.
Will try to OHP with some of the other bars laying around to test my theory out.

Squats
Warm-up set: 32kg 1x8 & 40kg 1x6
Working set: 62.5kg 3x5

Had to cut my workout short as added an accessory exercise.

Accessory Workout

Lat Pulldowns
Working set: 35kg 1x10
40kg 3x10(more like 10-10-8)

This post has been edited by green_algae: Mar 6 2017, 09:44 PM
Npad
post Mar 7 2017, 09:08 AM

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OHP is such a fickle mistress. One day it's light as a feather, another day it's gravity turned up to 11.
TSgreen_algae
post Mar 9 2017, 06:50 PM

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9 March 2017

Workout A

Squats
Warm-up set: 20kg 1x8 & 30kg 1x & 40kg 1x5
Working set: 65kg 5x5(more like 5-5-5-4)

I was grinding the weight on the third and fourth set.I bailed on my final rep of the fourth set as my back was feeling the strain from the previous rep.
That's what you get from adding the weight even when you didn't hit 5x5 on the previous weight.I will maintain this weight for at least one more workout session.

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x6
Working Set: 45kg 4x10(more like 10-7-6-6)
40kg 1x12

Decided to opt a hypertrophy regiment,but it was more like a bro bench workout. I need to stick to the tried and tested 3x8 rep scheme and increase until 3x12 before increasing the weight.

Barbell Rows
Warm-up set : 20kg 1x8 & 30kg 1x5
Working set: 40kg 5x5

My back was struggling a little bit from the squat session.Will increase the weight next workout.

This post has been edited by green_algae: Mar 9 2017, 06:54 PM

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