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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
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
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.
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
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
TSgreen_algae
post Mar 12 2017, 07:58 AM

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11 March 2017

Workout B

Bench Press
Warm-up: 20kg 1x10 & 30kg 1x8
Working set: 45kg 4x8(more like 8-8-8-6)

Someone was using the power rack,so i hopped on the bench like a true bro.Once a bro,always a bro.Will try to increase the volume in the coming weeks.

Squats
Warm-up set: 20kg 1x10 & 40kg 1x6
Working set: 65 kg 5x5(more like 5-5-5-4-4)

An improvement when compared with the last workout.Bailed on the last rep of the final 2 sets.Will maintain the same weight for the next workout.

Overhead Press
Warm-up set: 20kg 1x8
30kg 1x5
Working set: 35kg 5x5(more like 5-5-4-4-3)

My OHP suffered abit as I benched today. Need to avoid benching before Overhead pressing.

Deadlifts
Working set: 60kg 1x5
70kg 1x5
75kg 1x8

Was rushing at the end so,I upped the reps in the last set.

This post has been edited by green_algae: Mar 12 2017, 08:04 PM
TSgreen_algae
post Mar 13 2017, 07:44 PM

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13 March 2017

Workout A

Squats
Warm-up set: 20kg 1x8 & 40kg 1x6
Working set: 67.5kg 4x5

Decided to cut the workout short as my back was still sore from the last workout.

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8 & 40kg 1x5
Working Set: 45kg 4x8 (more like 8-8-7-6)

Really need to get my bench press in order,as my volume has decreased from last week.

Accessory Work

Low Cable Row
Working set: 35kg 1x8 & 40kg 3x8

Haven't did this exercise in a month,feels good to do some bodybuilding exercises.

Incline Chest Machine
Working set: 20kg 1x8 & 25kg 3x8

I did not do back rows because my back was wrecked. Not sure on why my body hasn't recovered from the last workout in 2 days.

This post has been edited by green_algae: Mar 13 2017, 07:46 PM
TSgreen_algae
post Mar 15 2017, 07:14 PM

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15 March 2017

Workout B

Deadlifts
Working set: 60kg 1x5
80kg 1x5
90kg 1x4
90kg 1x3
80kg 1x5

Did deadlifts first because the power rack was occupied. Need to work on my grip,as the bar was at my fingertips on the last rep on 90kg.

Overhead Press
Warm-up set: 20kg 1x8 & 30kg 1x6
Working set: 37.5kg 5x5 (more like 4-4-3-3-3)

Will maintain the weight until i get perfect reps.

Squats
Warm-up set: 20kg 1x8 & 40kg 1x6
Working set: 67.5kg 2x5 (more like 5-1)

My legs just gave way on the second rep on the second set. Never have I failed at a exercise this bad. Probably failed due to my excessive deadlifts before the squats.

Accessory Workout

Triceps Pushdown
Working set: 20kg 1x10
25kg 3x8

TSgreen_algae
post Mar 16 2017, 12:11 PM

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QUOTE(Npad @ Mar 16 2017, 08:06 AM)
I'm the same way man. I can't do deadlift first. I won't be able to do any other exercises after deadlift. It has to be last.
*
The workout plan specifies only 1x5 for deadlifts but I'm doing way more. It's taking a toll on my back as it still feels sore after 2 days. Also,I have an urge to weak my program as my upper body is lagging behind. Can't imagine 2 more months of no/minimal upper body gains.

This post has been edited by green_algae: Mar 16 2017, 12:13 PM
TSgreen_algae
post Mar 18 2017, 08:09 PM

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18 March 2017

Workout A

Squats
Warm-up set: 20kg 1x8 & 50kg 1x6
Working set: 67.5kg 3x5(more like 5-5-3)

Felt a pull in my right knee while locking out which was followed with a mild burning sensation. Had a previous injury with the same knee in November 2016. A week of setbacks on squats,really demotivates me to continue squatting 3 times a week.

Bench Press
Warm-up set: 20kg 1x8 & 30kg 1x8
Working Set: 45kg 4x8(more like 8-8-7-6)
40kg 2x8

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

My left arm is struggling to pull the weight up when compared to the right. Probably due to my excessive focus(too many bicep curls) on my right arm in my teens as it was my dominant hand.

This post has been edited by green_algae: Mar 19 2017, 11:43 AM
TSgreen_algae
post Mar 19 2017, 11:49 AM

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QUOTE(Npad @ Mar 19 2017, 07:03 AM)
May I suggest a few things? If you keep hurting yourself on squats, it might be a good idea to assess your form. Take a video and let people give you a form check. Also, I would suggest continuing squatting 3 times a week. However, instead of constant and increasing weight every session, you can start doing some undulating periodization. Do medium Monday, light Wednesday, and heavy Friday. Frequency allows you to practice you form. Like how Texas method does to periodize the 5x5 workout.
*
I do take videos and show it to my other gym going friends. The problem is the videos don't videotape my feet positioning which may be the problem. Will lay off from squatting for a week and try doing heavy/light days after that.

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