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JR's Texas Log
This will be my first log on Stength Mill, and hopefully will serve to keep me on track. Some brief background, I have spent the past 6 months or so on Starting Strength, and have made some really great gains. Previously I was on some pretty rough gym program given to my by a "Personal Trainer", which was filled with high set mach. based excercises, no squatting, or even actual bench pressing to speak of. For this log I will be using the Texas Method, will vary things up from time to time and also will be doing some intervals(not HIIT) to provide some cardio training.
Weight/Height
5'8 210 Lbs (Started at 230 lbs 6 months ago on Starting Strength)
Supplements
Fish Oil
DS Lean Xtreme(4 capsules)(Have had better workouts since cutting cortisol levels)
Pre-workout- ECA stack(Bronkaid etc.)
Post-workout- Universal Torrent
Daily Multivitamin
6 Liters (at least) water per day
Workout: Texas Method
Personal Records- Italics
Workout #1- June 19,2008
Squat(+5 lbs)
135x1x10
185x1x5
230x5x5
Bench Press (+5 lbs)
135x1x10
185x5x5
Pendlay Row(+5 lbs)
145x5x5
Weighted Decline Situps
3x15x45 lbs
30 Min Elliptical Lvl 3 Intervals 110 Rates per minute(R.P.M)
Notes: Workout was draining, by the time I got to the rows my legs were shaking.
Workout #2- June 21, 2008
Squat
135x1x10
185x2x5
Standing Press (+5 lbs)
100x5x5
Lower Back Extensions
200 lbs-15
220 lbs-15
240 lbs-15
Ab Crunch Mach.
140 lbs-10
150 lbs-10
160 lbs-10
Ball Crunches
3x30xBW
Chinups
3x6xBW
30 Min Elliptical Lvl 3 Intervals 110 R.P.M
Notes: Not a stressful workout at all, still felt a little tired from previous workout, and for some reason felt weak in my shoulders which is why I lowered the weight drastically on the Standing Press, but will build up from this point.
Workout #3- June 23,2008
Squat
135x1x10
225x1x5
250x1x5
Bench Press
135x1x10
225x1x1
235x5x1
Deadlift
275x1x5
335x1x1
30 Min Elliptical Lvl 3 Intervals 110 R.P.M
Notes: Felt great after this workout, hit new personal records on all lifts, and was especially pleased with the deadlift. I attempted to go for 350 lbs on the deadlift to no avail but I will hit this in the near future. Two rest days to go.
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Workout #4 - June 26,2008
Squat(+5 lbs)
135x1x10
185x1x5
235x5x5
Bench Press(+5 lbs)
190x5x5
Pendlay Rows(+5 lbs)
150x5x5
Ball Crunches
3x30xBW
30 Min Elliptical Intervals Lvl 3 110 R.P.M
Notes: Workout was a challange, squats seemed to get easier as I progressed through the 5x5, what was actually the hardest part was hitting all 5 reps on the rows with correct form. I did it, but it was a struggle, as I got the shaky arms and really my knees began to almost buckle, I think I may be running into some problems. Also starting Sunday I will begin a Activate Xtreme/Lean Xtreme cycle, with a cleaned up diet and will see how this works out as I know some people who have got good results from using this stack.
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Workout #5
Updating this today as my laptop has been down for the past few days...gym also closed today so I just did some sprints outside.
Workout #5-June 28,2008
Squat
190x2x5
Standing Press(+5 lbs)
105x5x5
Lower Back Ext.
220-15
240-15
260-15
Ab Mach. Crunches
150-10
160-8
170-8
Ball Crunches
3x30xBW
Chinups
3x8xBW
30 Min Elliptical Lvl 3 Intervals 110 R.P.M.
Workout #6-June 30,2008
Squat
135x1x10
225x1x5
260x1x5
Bench Press
135x1x10
225x1x2
240x5x1
Deadlift
280x1x5
350x1x1
30 Min Elliptical Lvl 3 Intervals 110 R.P.M.
Workout #7-July 3,2008
Squat(+5 lbs)
135x1x10
185x1x5
240x5x5
Bench Press(+5 lbs)
195x5x5
Pendlay Rows(+5 lbs)
155x5x5
Ab Mach. Crunches
130-10
140-10
150-10
30 Min Elliptical Lvl 3 Intervals 110 R.P.M.
Notes: Due to gym being closed for the weekend will modify Monday's workout to put in Standing Overhead Press, as well as some Ab work. I have been taking Lean Xtreme/ Activate Xtreme stack (3 capsules Lean Xtreme, 6 Activate Xtreme spaced out evenly), to early to tell the effects but I have had some joint pain in my knees, elbows which I can attribute to the cortisol control, but have upped my water intake to 6 liters+ a day, which will hopefully negate having to take a joint supplement. Monday's workout should be hard adding in the Overhead Press as well as abs + cardio but hopefully two recovery days should put things back into balance. Also noticed some trouble on my last two sets of squats today, took 2 minutes+ to recover typically like to keep rest time around 1min 30 seconds, in the past if I went over this felt a lot weaker, but had to rest more today, as legs began to feel like jello.
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Workouts 8 and 9
Workout #8-July 7,2008
Squat
135x1x10
225x1x5
265x1x5
Bench Press
135x1x10
225x1x2
245x5x1
Deadlift
285x1x5
345x1x1
Standing Press(+5 lbs)
110x5x5
Ball Crunches
3x30xBW
Lower Back Ext.
240-15
260-15
280-15
30 Min Elliptical Lvl 3 Intervals 110 R.P.M.
Notes: Felt extremely week on the deadlift, was unable to even reach my previous personal record so dropped 5 lbs to 345. Squats were tough but manageable, and the joint pain I associated with Lean Xtreme has seemed to decrease drastically.
Workout #9-July 10,2008
Squat(+5)
135x1x10
225x1x5
245x5x5
Bench Press(+5)
135x1x10
200x5x5
Pendlay Row(+5)
160x8x3
Weighted Decline Situps
3x15x45 lbs.
30 Min Elliptical Lvl 3 Intervals 110 R.P.M.
Notes: Squats were tough, I usually like to keep around 1:30-3:00 rest intervals but took around 5 minutes to rest in order to complete the last two sets. I also ran into a similar problem with the bench press as I completely failed during my last set, and luckily was able to hit the 5th rep. I am attributing this possibly to terrible sleep/ long days at work the past few days but will see.
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Update
Workout #10- July 10,2008
Squat(+5 lbs)
135x1x10
185x1x5
225x1x3
245x5x5
Bench Press (+5 lbs)
135x1x10
200x5x5
Pendlay Row(+5 lbs)
160x8x3
Weighted Decline Situps
3x15x45 lbs
30 Min Elliptical Lvl 3 Intervals 110 Rates per minute(R.P.M)
Workout #11- July 12, 2008
Squat
135x1x10
200x2x5
Standing Press (+5 lbs)
115x5x5
Lower Back Extensions
200 lbs-20
220 lbs-20
240 lbs-20
Ab Crunch Mach.
160 lbs-10
170 lbs-8
180 lbs-8
Ball Crunches
3x30xBW
Chinups
3x10xBW
30 Min Elliptical Lvl 3 Intervals 110 R.P.M
Workout #12- July 14,2008
Squat
135x1x10
225x1x5
270x1x5
Bench Press
135x1x10
225x1x1
250x4x1
Deadlift
290x1x5
350x1x1
30 Min Elliptical Lvl 3 Intervals 110 R.P.M
Notes: New PR on Squats and Deadlift, failed completly on my last attempt of 250 on the Bench, spotter had to help me lift the bar off my chest, think I took too much rest(6 minutes), will try to hit 5x1 next week.
Workout #13- July 17,2008
Squat(+5 lbs)
135x1x10
185x1x5
225x1x3
250x5x5
Bench Press (+5 lbs)
135x1x10
205x5x5
Pendlay Row(+5 lbs)
165x8x3
Weighted Decline Situps
3x15x45 lbs
30 Min Elliptical Lvl 3 Intervals 110 Rates per minute(R.P.M)
Workout #14- July 19, 2008
Squat
135x1x10
200x2x5
Standing Press (+5 lbs)
120x5x5
Lower Back Extensions
220 lbs-20
240 lbs-20
260 lbs-20
Ab Crunch Mach.
120 lbs-10
130 lbs-10
140 lbs-10
Ball Crunches
3x30xBW
Chinups
3x11xBW
30 Min Elliptical Lvl 3 Intervals 110 R.P.M
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Update
Workout #15- July 21,2008
Squat
135x1x10
185x1x5
280x1x3
Bench Press
135x1x10
225x1x3
250x5x1
Deadlift
295x1x5
315x1x1
30 Min Elliptical Lvl 3 Intervals 110 Rates per minute(R.P.M)
Workout #16- July 24, 2008
Squat (+5 lbs)
135x1x10
185x1x5
255x5x5
Bench Press (+5 lbs)
135x1x10
210x5x5
Pendlay Row(+5 lbs)
145x5x5
Weighted Decline Situps
3x15x45 lbs
30 Min Elliptical Lvl 3 Intervals 110 R.P.M
Workout #17- July 26,2008
Squat
135x1x10
205x2x5
Standing Press(+5 lbs)
125x5x5
Lower Back Extension
240-20
260-20
280-20
Ab Mach
130-10
140-10
150-10
Ball Crunches
3x30xBW
Chinups
3x12xBW
30 Min Elliptical Lvl 3 Intervals 110 R.P.M
Workout #18- July 28,2008
Squat
135x1x10
185x1x5
275x1x5
Bench Press
135x1x10
225x1x3
235x5x1
Deadlift
300x1x5
355x1x1
30 Min Elliptical Lvl 3 Intervals 110 Rates per minute(R.P.M)
Notes: Squats were extremely tough, thought my legs were going to buckle, feel as though I will need to resent by 10% on Monday's workout, for some strange reason my benching ability was also dead today as well, I was unable to get my last weeks PR, and had to lower the weight. Strangely, however, I felt real strong on my deadlifts, and was able to hit a new PR.
Workout #19- July 31, 2008
Squat(+5 lbs)
135x1x10
185x1x5
235x5x5
Bench Press (+5 lbs)
135x1x10
215x5x5
Pendlay Rows(+5 lbs)
150x5x5
Weighted Decline Situps
3x15x45 lbs.
30 Min Elliptical Lvl 3 Intervals 110-115 R.P.M
Notes: Had to reset on the squat, attempted 260x5x5, and my legs felt like shit, was swimming today which I don't know couldve caused some fatigue, but felt good on all other excercises. Was surprised actually that I was able to get 215x5x5 with out much trouble.
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Update
Workout #20- August 02,2008
Squat
135x1x10
205x2x5
Standing Press(+5 lbs)
135x8x3
Lower Back Extension
260-20
280-20
290-20
Ab Mach
140-10
150-10
160-10
Ball Crunches
3x30xBW
Chinups
3x10xBW
30 Min Elliptical Lvl 3 Intervals 110 R.P.M
Workout #21- August 04,2008
Squat
135x1x10
185x1x5
225x1x5
300x1x1
Bench Press
135x1x10
225x1x3
235x1x1
245x1x1
260x1x1
Deadlift
305x1x5
335x1x1
30 Min Elliptical Lvl 3 Intervals 115 (R.P.M)
Notes: Think will do a 10% reset on my 5 rep maxes and work back up, as I have been feeling really shitty /sore etc. and think it would be wise to reset. I was also again hit with my strange deadlift problem as I was much stronger/able to lift more the previous week.
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Reset
I have decided that I need to take a few days off then reset some of my lifts, squats/bench/deadlift, I feel fried and am starting to think I am pushing myself without making any real progress, which is why some weeks I am stronger than others, will post the workouts when I return from vacation, but I have been pleased with the strength gains I have made overall, just need a mental break I suppose.
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Update
Workout #22- August 11,2008
Squat
135x1x10
185x1x5
225x1x5
285x1x3
Bench Press
135x1x10
225x1x3
235x1x1
245x5x1
Deadlift
310x5x1
340x1x1
Workout #23- August 14, 2008
Squat (+5 lbs)
135x1x10
185x1x5
240x5x5
Bench Press (+5 lbs)
135x1x10
200x5x5
Pendlay Row(+5 lbs)
160x5x5
Weighted Decline Situps
3x15x45 lbs
30 Min Elliptical Lvl 3 Intervals 110 R.P.M
Notes: Lowered weight on my squats/bench, after my vacation felt really refreshed good workout.
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how much time you rest between the sets on the first day of the week (high volume day)?
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