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fat and surly starting strength training log
just started starting strength from 70's big i like the 3 day a week with more volume model better, and who am i kidding i don't condition anyway. my back is f*cked so i reset everything back down to really work on form.
session 1 wednesday 8/17:
BS - 3 X5 - 185 lbs
BP - 3 X 5 - 180 lbs
DL - 1 X 5 - 245 lbs
session 2 friday 8/19:
BS - 3 X 5 - 190 lbs
Press - 3 X 5 - 95 lbs
Pendlay Rows: 3 X 5 120 lbs
really this log will also be an experiment as to how i recover drinking guiness and smutty nose ipa's through the duration of training.
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session 3 sunday aug 21, 2011
back squat - 3 X 5 - 195 lbs
bench press - 3 X 5 - 185 lbs
deadlift - 1 X 5 - 255 lbs
dips
22, 25, 27
today was real easy aside from my back, i think it's just a muscle strain, ice and tylenol has been helping, not sure if i should just take three weeks off completely and let it heal or not, if it doesn't feel better next week i'll just lay off it completely again.
Last edited by michael dowling; 08-24-2011 at 12:07 PM.
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session 4 aug 24, 2011
back sqaut - 3 X 5 200 lbs
press - 3 X 5 100 lbs
pendlay row - 3 X 4 125 lbs
pull ups
14, 12
back still feels weird, going to get an opinion from a doctor and see what's up, i imagine it is an issue with a disc. the weight is a total joke right now so i'm not stressing or stopping lifting until the doc tells me to.
session 5 aug 26, 2011
BS - 3 X 5 205 lbs
BP - 3 X 5 - 190 lbs
DL - 1 X 5 - 265 lbs
nothing really eventful today, workout was real easy aside from this back. should get a bit harder in another week or two on some of these exercises.
Last edited by michael dowling; 08-26-2011 at 10:58 AM.
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session 6 aug 30, 2011
BS- 3 X 5 - 210 lbs
BP - 2 X 5 - 195 lbs, 1 X 10 - 195 lbs
DL - 1 X 5 - 275 lbs
dips:
22, 24
back felt better, still really light but a good workout. for bench press i went ahead and did a set of 10 on the last set, really sick of going into the gym and lifting like a pussy.
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session 7 sept 1 2011
BS - 3 X 5 - 215 lbs
Press - 3 X 5 - 105 lbs max singles up to 155 lbs
Pendlay Roww - 3 X 5 - 130 lbs
pull ups
10, 5 (i was tired)
everything was still real light, on squats my back is still funky, i long for the day where i can squat to full ROM with no pain.
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session 8 sept 7, 2011
My gym decided to open today which is great, never seen a gym close for four days because of labor day before, this is after closing for 3 days due to Hurricane Irene.
Hopefully I can get into a groove now and hit my every other other day cycle.
anyway:
Squats - 3 X 5 220 lbs
Bench - 2 X 5 200 lbs, 1 X 8 200 lbs
Deadlift - 1 X 5 285 lbs
Dips:
23, 31 (hot chick entered the gym on second set of dips)
It was all still very easy, deadlift was tiring, not hard, just tiring to get 5, I was a bit winded.
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Session 9 Friday Sept 9, 2011
BS - 225 lbs 3 X 5
Press - 110 lbs 3 X 5
Pendlay Row - 135 lbs 3 X 5
easy day
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Session 10 Mon sept 12, 2011
BS - 230 lbs 2 X 5 (DNF last set because of back pain)
Bench Press 205 lbs 3 X 5
Deadlift 295 lbs 1 X 5
Can't do squats anymore, I constantly hurt myself doing them so they're out, have to jump to something else, my back is just fucked ever since I listened to everyone to "get proper depth", should've just stayed 2 inches above parallel.
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Unfortunately I have to stop lifting for 4-6 weeks with strained muscles in my back (according to the doc). I'm going to do some arms, chest, leg presses etc... Hopefully I don't lose too much strength but 6 weeks is a long time, I'll be starting from square 1 again. I'd give anything to remain healthy for an entire year of lifting to see where I can get to, instead I take one step forward and two backwards over and over.
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With the injured back I'm down to full on gayness:
Leg Press
3 X 5 435 lbs
Dumbbell Arm Curls:
3 X 8 40 lbs
Tricep Press Downs:
3 X 8 I have no idea what weight it was the entire rack
Glute Ham Raises:
3 X 3
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