Resolution 2019 - Get Stronger Resolution 2019 - Get Stronger - Page 14

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Thread: Resolution 2019 - Get Stronger

  1. #131
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
    501

    Default

    Quote Originally Posted by Fulcrum View Post
    Would you say your bench progress has been pretty steady this whole time?
    Mostly yes.

    There was a bit of a hiccup when something (still unidentified) tweaked my elbow and my SSOC coach deloaded me, but other than that, I didn't really fail bench or deadlift on LP. I suspect that's because they're the two with the simplest technique, and I'm technique-impaired.

    -->Adam

  2. #132
    Join Date
    Jul 2018
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    Carmel, IN
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    Default Workout 47 of 150 - Thursday, April 11 - Saturday, April 13

    Workout 47 of 150 - Thursday, April 11 - Saturday, April 13
    - Ibuprofen protocol has helped elbows, but still not totally better, and squat grip still not totally fixed. Continuing with rehab curls and may try chin-up/pin firing protocol.
    - Chins done Thursday, the rest Saturday.
    - Increasing effort on chins because they are falling behind the New Year's resolution goal line - adding lat pulldowns and barbell curls to compensate.

    Workout Sequence:
    - Thursday
    ---- Chin-Up Machine: "4"x10, "7"x5, "9"x3, "11"x2
    ---- Neutral-Grip Pullups: (185.8 + 17.5) = 203.3x3x4
    ---- Chin-up machine (pullup grip): "8"x10, "9"x10, "10"x10, "11"x8
    ---- Barbell Row: 45x10, 45x10, 45x5
    - Saturday
    ---- Hammer Curls: 15x20x3 (each arm)
    ---- Reverse Wrist Curl: 10x20x2 (each arm)
    ---- Squat: 45x6, 45x5, 85x5, 135x3, 165x2, 205x1, 230x3x4
    ---- Bench: 45x10, 75x5, 105x3, 135x2, 160x1, 175x5x3
    ---- Deadlift: 135x5, 165x5, 220x2, 250x1, 280x5x2

    Adam Levine on Instagram: “Workout 46.5 of 150 My chins are getting really far behind my new years resolution goals, so I'm upping my game on them by adding some lat…”
    Adam Levine on Instagram: “Workout 47 of 150 Went in Saturday instead of Friday. Overall, uneventful, did the training and got out. A little light on the video…”

  3. #133
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
    501

    Default Body and Diet Stats for Week 16

    Body and Diet Stats for Week 16
    Notes:
    - Hoping my metabolism adjusts to the new diet so I stop losing weight.
    - Hit 200lb bench, which is goal weight, but not goal reps (Resolution goal was 200x5 on Bench)
    - Hit Rip's Level 2 on all main lifts, but cheated to do it. Went under 181lbs.

    Body Stats:
    Age: 48
    Height: 5'9.7"
    Weight: 180.7lb (Down 0.2 lb)
    Neck: 15.5" (Down 1/4")
    Waist: 33.75" (Down 1/2")
    Body Fat (by Navy Calculator): 16.1% (Down 0.5%)
    LBM (by Navy Calculator): 152lb (Up 1lb)
    Average morning/fasting blood sugar: 112 (Down 3)
    Total Weight Gain: 6.2lb
    Total LBM Gain: 7lb

    Diet Stats:
    Average calories/day: 2,387
    Average protein/day: 256g
    Average carbs/day: 227g
    Average fat/day: 61g
    Supplementation and drugs:
    - 5,000 IU of Vitamin D per day
    - 1 Flintsones multivitamin/day
    - 10mg Atorvastatin/2 days
    - 1 OTC Omeprazole/2 days
    - 5g Creatine per day
    - 15tsp benefiber per day
    - 1000mcg Chromium Picolinate per day
    - 2g+ DHA and EPA per day, in the form of canned salmon
    Last edited by Adam Levine; 04-15-2019 at 05:44 AM.

  4. #134
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
    501

    Default Workout 48 of 150 - Monday, April 15 - Tuesday, April 16

    Workout 48 of 150 - Monday, April 15 - Tuesday, April 16
    - Tried to lift all the weight at my gym and failed. 1RM calculator says I can do it, but I can't.

    Workout Sequence:
    - Monday
    ---- Hammer Curl: 15x20 each arm
    ---- Reverse Wrist curl: 10x20 each arm
    ---- Hammer Curl: 15x20 each arm
    ---- Squat: 45x5x2, 85x5, 135x3, 160x2, 200x1, 210x5x4
    ---- Press: 45x5, 55x5, 70x3, 80x2, 90x1, 102.5x5,5,5,4 (Missed last rep)
    ---- 8 hours rest (went to work, came back for DL)
    ---- Deadlift: 135x5, 170x5, 210x3, 245x2, 280x1, 310x3x2, 327.5x0 (failed attempt)
    - Tuesday
    ---- Chins: (183.6 + 0) = 183.6x6,6,4,5

    Adam Levine on Instagram: “Workout 471/2 of 150 Tried to lift all the the weight at my gym, plus my microplates today (327.5lb). I failed. All the 1RM calculators say…”

  5. #135
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
    501

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    This log will end and close when my SSOC contract ends on 4/27.

    My next log is located here: Andy Baker's 14-week KISS made complicated. My plan for intermediate programming is unorthodox, but fits my goals, and is still being tweaked a bit.

  6. #136
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
    501

    Default Workout 49 of 150 - Wednesday, April 17 - Thursday, April 18

    Workout 49 of 150 - Wednesday, April 17 - Thursday, April 18
    - The comedy of my attempts to power clean is on Instagram.
    - Attempted 200x2 Bench, unprogrammed. Got one. Failed on rep 2, but honestly, I didn't give it a good grind.
    - I totally did curls in the squat rack Thursday.

    Workout Sequence:
    - Wednesday
    ---- Light Squat: 45x5x2, 80x5, 110x2, 145x2, 175x1, 195x5x2
    ---- Partial Power Clean: One successful. Lots failed.
    ---- Bench: 45x10, 75x5, 105x3, 135x2, 160x1, 177.5x5x3, 200x5x1 (attempted 2)
    - Thursday
    ---- Chins: (184.4 + 20) = 204.4x3,3,2,2
    ---- Barbell Curls: 45x10x3

    Adam Levine on Instagram: “Workout 48.5 of 150 Comedy of power cleans continues. I really need the theme song of Benny Hill in these videos. I took a step back…”
    Adam Levine on Instagram: “Workout 48 of 150 Did chins on my off day. New PR on chins, but missed the last rep on the 3rd and 4th set. Also did curls, because…”
    Last edited by Adam Levine; 04-18-2019 at 07:05 PM.

  7. #137
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
    501

    Default Missed Workout

    I'm skipping Friday's workout - not feeling well, and have to cook dinner for 11. I need sleep more than weights.

    I could make it into the gym, but i'm not.

    -->Adam

  8. #138
    Join Date
    Jan 2018
    Posts
    450

    Default

    You might need weight on the bar.
    Look how high you pulled it.
    And, some weight helps push the bar down into the rack position when you get it there.

    I myself, cannot hold an empty bar in the clean rack position.
    I need certain amount of weight on the bar to crush everything into place accordingly.
    In fact, 135 barely does it... (I'm not saying start with 135, but just as an example)

  9. #139
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
    501

    Default Body and Diet Stats for Week 17

    Body and Diet Stats for Week 17
    Notes:
    - Fell off wagon this week - skipped Friday's workout, ate badly, didn't track/log food.

    Body Stats:
    Age: 48
    Height: 5'9.7"
    Weight: 180.9lb (Up 0.2 lb)
    Neck: 15.75" (Up 1/4")
    Waist: 34" (Up 1/4")
    Body Fat (by Navy Calculator): 16.1% (Unchanged)
    LBM (by Navy Calculator): 152lb (Unchanged)
    Average morning/fasting blood sugar: 116 (Up 4 - heavily skewed by 140 a day after eating terrible)
    Total Weight Gain: 6.4lb
    Total LBM Gain: 7lb

    Diet Stats:
    Average calories/day: Invalid data
    Average protein/day: Invalid data
    Average carbs/day: Invalid data
    Average fat/day: Invalid data
    Supplementation and drugs:
    - 5,000 IU of Vitamin D per day
    - 1 Flintsones multivitamin/day
    - 10mg Atorvastatin/2 days
    - 1 OTC Omeprazole/2 days
    - 5g Creatine per day
    - 15tsp benefiber per day
    - 1000mcg Chromium Picolinate per day
    - 2g+ DHA and EPA per day, in the form of canned salmon
    Last edited by Adam Levine; 04-22-2019 at 09:00 AM.

  10. #140
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
    501

    Default

    Workout 50 of 150 - Monday, April 22 - Tuesday, April 23
    - Squats went badly - missed a lot of reps at 230.
    - Barbell broke - couldn't finish press on Monday.
    - Chins and curls in the squat rack on Tuesday went well.

    Workout Sequence:
    - Monday
    ---- Squat: 45x5x2, 85x5, 135x3, 165x2, 205x1, 230x2,3,1,1
    ---- Press: 45x5, 60x5, Barbell broke...
    - Tuesday
    ---- Chins: (183.8 + 0) = 183.8x6x3
    ---- Barbell Curls: 45x10x3

    Adam Levine on Instagram: “Workout 49.5 of 150 I fell off the wagon this weekend. Skipped Friday's workout, ate badly, and broke my 400+ day streak of tracking…”
    Adam Levine on Instagram: “Workout 50 of 150 Did tomorrow's chins today. 6 reps flew this time. May be ready to go for seven. Also... Curls in the squat rack.…”

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