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> green algae's Workout Journal

Lionel90
post May 2 2017, 12:00 AM
I lift! Or so I think..
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Bro, if u are still running SL5x5, where u squat on every session, i think it's ok if u wanna reduce it to 3x5 per session. Alternatively, u could go 5x5 every other session like i do, as i find squatting every session too taxing.

IMO, if there is more important body part(s), it is/ they are on the lower body. Getting a proportional body should be the goal, not Johnny Bravo tongue.gif

For your strength imbalance, unless u could no longer row properly, it shouldnt hinder u. If u are really concerned, go for dumb bells row meanwhile, so that your stronger side wont take over.
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green_algae
post May 10 2017, 01:46 AM
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10 May 2017

Haven't been training regularly because I was getting lazy and tried my best to skip a workout for the past 1 1/2 week.
Decided to hit the gym even though, I was having a stomach ache as I had o push myself somehow.

Workout B

Squats
Warm-up set: 20kg 1x8 & 40kg 1x7
Working set: 60kg 3x5

The stomach pain was manageable with some adequate amount of rest.

Overhead Press
Warm-up set: 20kg 1x6 & 30kg 1x5
Working set: 32.5kg 5x5 (more like 5-5-5-0-0)

The stomach pain was creeping in and made me lose focus,which in turn made me almost drop the weight backwards when I was at highest point of my rep on the last set. I decided to opt out of the final two sets.


Accessory Workout

Lat Pull Downs
Working set: 35kg 1x10
40kg 3x10 (more like 10-8-0)

Skipped dead lifts because I was feeling like crap at this point.

This post has been edited by green_algae: May 10 2017, 01:46 AM
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green_algae
post May 12 2017, 09:48 PM
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12 May 2017

A mess of a workout as I absent mindlessly did deadlifts instead of bend over rows. The bro mentality of skipping exercises I don't like has begun. Next thing you know I will be skipping deadlifts and squats.

Workout A

Squats
Warm-up set: 20kg 1x8 & 40kg 1x6
Working set: 60kg 4x5

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x5
Working Set: 45kg 5x5 (more like 5-5-5-4-4)

Still not up to my old bench weight of 50kg, need at least 2 weeks before touching the that amount of weight.

Deadlifts
Working set: 60kg 1x7
80kg 3x5 (more like 4-4-5)

My grip was giving way on the 4th rep.
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green_algae
post May 17 2017, 11:31 PM
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17 May 2017

Workout A

Squats
Warm-up set: 20kg 1x8 & 40kg 1x6
Working set: 62.5kg 5x5

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x5
Working Set: 45kg 5x5

Accessory Workout

Lat Pull Downs
Working set: 35kg 1x8 & 35kg 3x8

Jumped on the machine because the free weight area for bend over rows was occupied.

Low Cable Row
Working set: 35kg 1x8
35kg 2x10 (more like 10-8-8)

Shouldn't have done two back exercises back to back.

This post has been edited by green_algae: May 17 2017, 11:31 PM
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bafukie
post May 18 2017, 11:20 AM
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U can always add one pressing movement in between the 2 back exercise to increase the density od yr workouts
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green_algae
post May 19 2017, 11:07 PM
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19 May 2017

Workout B

Deadlifts
Working set: 60kg 1x5
85kg 3x5 (more like 3-2-2)
80kg 1x3

My grip is giving way, especially my left hand. Tried using a hook grip but it felt too weird.

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

Accessory Workout

Lat Pull Downs
Working set: 35kg 2x8
40kg 2x8

Skipped squats as I was gassed out from doing the deadlifts and probably due to doing deadlifts on two successive workout sessions.

Lateral Side Raise
Working set: 5kg 4x10

Need to slow down on the eccentric part of the motion.

This week will probably be the last week I'll be running the stronglifts 5x5 program. I need to find a plan that incorporates volume and the compound lifts.

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green_algae
post May 28 2017, 01:12 PM
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28 May 2017

Random Workouts since the past week because still waiting for my semester schedule, thus nothing noteworthy to update but here's one.

Random Workout

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8
Working Set: 40kg 1x10
42.5kg 3x8 (more like 10-8-7)
40kg 1x7

Lateral Side Raise
Working set: 5kg 3x12

Lat Pull Downs
Working set: 35kg 3x10 (more like 10-10-8)

Switched to a wide grip instead of shoulder width, thus making me weaker than I thought I was.

Deadlifts
Working set: 60kg 1x5
80kg 3x5 (more like 5-5-3)

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green_algae
post Jun 12 2017, 08:50 PM
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12 June 2017

Currently doing a slight caloric deficit on PHUL program, its not ideal because i don't have a reference point since I'm new to this program.

Upper Power

Bench Press
Warm-up set: 20kg 1x8 & 40kg 1x8
Working Set: 50kg 3x5 (more like 5-5-4)

Lat Pull Downs
Working set: 40kg 3x10 (more like 10-10-8)

Overhead Press
Working set: 35kg 3x5(more like 5-5-3)

Bend Over Rows
Warm-up set: 25kg 1x5
Working Set: 40kg 5x5

Tricep Pushdown
Working set: 3x10 (more like 10-5-9)

I substituted Skullcrushes with this exercise. Tried to out bro myself on the second set, so i increased the weight to 30kg, safe to say I failed that set.

Skipped Incline Dumbbell Bench Press because my triceps were killing me. Should have included it instead of Tricep Pushdown.
Also skipped Bicep Curls because I can do it on my off days as I have dumbbells at home.

This post has been edited by green_algae: Jun 12 2017, 08:51 PM
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green_algae
post Jun 14 2017, 11:56 PM
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14 June 2017

Lower Power

Squats
Warm-up set: 20kg 1x10 & 40kg 1x6
Working set: 65kg 3x5 (more like 5-5-3)

Need to work back up as I have not been squatting regularly for the past month or so.

Deadlifts
Working set: 60kg 1x5
90kg 3x5 (more like 3-2-1)
60kg 1x8

Even though I feel pretty gassed out doing deadlifts after squats, I'll try it for another week and evaluate from there.

Lat Pull Downs
Working set: 40kg 2x8
40kg 2x8

Deviated a little bit from the program to give my legs a bit of rest.

Leg Press

Working set: 20kg 1x10
30kg 1x10
50kg 1x10

Did some light work at first, as i have not used the leg press in 7 months. Felt the burn in my quads after the last set.


Did not have enough time for a calf and hamstring exercise.

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green_algae
post Jun 19 2017, 08:23 PM
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19 June 2017

Skipped two workout sessions last week to study for a test and to complete an assignment. Weigh myself post workout, surprisingly I'm at 65kg which is bad as i can still see belly fat. Will probably continue my slow cut for another month just to get rid of my belly fat.

Lower Power

Squats
Warm-up set: 20kg 1x10 & 40kg 1x5
Working set: 67.5kg 3x5

Deadlifts
Working set: 60kg 1x5
85kg 3x5

Dropped the weight by 5kg so that I can get proper reps.

Lat Pull Downs
Working set: 40kg 3x10 ( more like 10-8-6)

Triceps Machine Press
Working set : 50kg 3x10 (more like 10-10-6)

This is my first time using the machine so I wouldn't know whether I'm doing proper reps.

Leg Press
Working set: 60kg 2x10

Had to cut the workout short by 10 minutes as I was feeling nauseated.

Vomited immediately after reaching home. Serves me right for cramming my macros (eggs and coffee), 45 minutes before my leg workout.

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green_algae
post Jun 23 2017, 11:51 PM
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23 June 2017

Was too lazy to update the last workout session(Upper Power).Today, I decided that I wanted to focus on heavy squats instead of the recommended high rep squat scheme.

Lower Power/Hypertrophy

Squats
Warm-up set: 20kg 1x10 & 40kg 1x5
Working set: 70g 3x5

Lat Pull Downs
Working set: 40kg 4x10 ( more like 10-10-10-8)

Seated Calf Raise
Working set: 20kg 3x12

The calf raise machine is leaning to the left, so naturally my left calf felt more of the brunt.

Leg Press
Working set: 70kg 3x8

Hamstring Curl
Working set: 66kg(not sure) kg 3x8

Just jumped on the machine without looking at the pin.After the sets were completed, I glanced at the weight before storming out the gym.
Heard felt something click on the base of the hamstring insertion. Maybe the weight was a bit too heavy for me.

This post has been edited by green_algae: Jun 23 2017, 11:52 PM
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green_algae
post Yesterday, 08:55 PM
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27 June 2017

Too lazy to update my last workout.

Upper Power

Bench Press
Warm-up set: 20kg 1x8 & 40kg 1x8
Working Set: 52.5kg 3x5 (more like 4-4-4)

Lat Pull Downs
Working set: 40kg 3x10

Overhead Press
Working set: 40kg 3x5 (more like 5-5-3)

Bend Over Rows
Working Set: 45kg 3x5

Tricep Pushdown Machine
Working set: 50kg 3x10

Did this exercise last week, felt muscle soreness on the long head of the triceps (inner part of the arm).


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green_algae
post Today, 08:21 PM
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28 June 2017

Lower Power

Squats
Warm-up set: 20kg 1x10 & 40kg 1x5
Working set: 72.5kg 3x5

The squat was becoming a 2 part squat by the end of the 3rd set.

Lat Pull Downs
Working set: 40kg 3x10

Deadlifts
Working set: 60kg 1x5
80kg 1x3
90kg 3x5 (more like 5-3-5)

Lost my grip on the second set.


Didn't do leg press because i was running out of time.

This post has been edited by green_algae: Today, 08:21 PM
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