Going hiding in the gym for a while.....

injured365

After 2 years of injuries ive got the all clear from everyone!! im heading back to the gym. Started Stronglifts Beginner 5x5 this evening.

I can lift heavier weights in both squat and bench but for the sake of the program im starting low.

Stats:
Age 22
Weight 70.8kg
Height 5ft 11
Bodyfat will be found shortly.....although it is about 12-14%

11/11/09

Squats 5x5 40kg
Bench 5x5 25kg
Inverted Row 1x10
1x8
1x6
Push-Ups 1x23
1x19
1x17
Reverse Crunch 3x12

I found the reverse crunches kinda easy really.....any ideas how i could progress this exercises without compromising the program??

Magic Eight Ball

injured365 wrote: »

I found the reverse crunches kinda easy really.....any ideas how i could progress this exercises without compromising the program??

Use a medicine ball between your legs.

injured365

Found out my bodyfat......10.3%
Gutted it was so low!! Really need to start eating everything so!

13/11/09
Squat 5x5 42.5 Kg Found this easy again....started going lower on it.....ass touching calves

Overhead Press 5x5 20kg Easy enough although i can see this being the lift that i will struggle most with

Deadlift 1x5 40kg No hassle here...gonna keep the weights low to concentrate on form for a while

Pull-ups 1x6, 1x4, 1x4....found these harder than before....considering doing some jumping pull ups and slowing down the negative next time

The program says to do 3x30s in the plank position but i can do the plank for quite a while so instead i did;
Reverse Curls 3x12 3kg Medicine ball.....struggled through the last few reps in the last set

Russian Twists 3x12 10kg Plate......First time using 10kg plate for the twists today.....more than likely the reason i struggled with the reverse curls

Thinking about doing some hill sprints tomorrow for the rest day

Got a bit restless so did a quick 5k.......21min 10s.....

injured365

14/11/09
Wasnt going to be able to make the gym tomorrow so went today instead and did a bit of everything....

Squat 5x5 45kg

Overhead Press 5x5 22.5kg

Deadlift 1x5 45kg

Bench Press 5x5 22.5kg

Inverted Rows 3x Failure (11, 7, 8)

Decided to try out the core workout transform posted a few weeks ago...
3 rounds of:
Weighted Crunches x12 5kg
Reverse Curlsx12 3kg Med Ball
Russian Twistsx12 each side 10kg

Im not happy with the low amount of reps in the deadlift with this program so think il up the sets next time.
Found the last few reps of each exercise for the core workout tough so might stick it into my workout more often

Did a few interval runs.......4x 6min fast pace, 1.5min walk, 1.5min slow pace
Struggled more than usual, usually the rest is just 3 min slow pace
Should really rest tomorrow...but i get all itchy and restless if i dont do anything........

injured365

15/11/09

Took it easy
Just did a slow 5 mile run

injured365

16/11/09

Squat
3x5 50kg
2x5 52.5kg
1x5 55kg

Overhead Press
3x5 27.5kg
2x5 30kg
1x5 32.5kg

Deadlift
3x5 55kg
2x5 57.5kg
1x5 60kg

Bench Press
3x5 30kg
2x5 32.5kg
1x5 35kg

Pull Ups
1x12
1x8
1x4

Dips
1x10
1x7
1x5

Core Workout
3 rounds of:
Weighted Crunches x12 5kg
Reverse Curlsx12 2kg Med Ball
Russian Twistsx12 each side 10kg

injured365

17/11/09

Weight: 70.5kg

Squat
3x5 52.5kg
2x5 55kg
1x5 57.5kg

Overhead Press
3x5 32.5kg
1x4 35kg....failed on last rep....
1x0 35kg....complete fail
1x5 32.5kg

Deadlift
3x5 55kg
2x5 57.5kg
1x5 60kg

Bench
3x5 30kg
2x5 32.5kg
1x5 35kg

Inverted Rows
1x12
1x8
1x5

Push-ups with feet on bench
1x11
1x7
1x4

Core as above


OH Press really caught me today for the first time in a while, might switch to DB Press for a week or two and come back to it
Found the bench hard today as well for the first time but managed all sets+reps alright

Think il switch around my core workout as well....have to find a new one

injured365

19/11/09

Squat
2x8 52.5kg
2x6 55kg
2x5 57.5kg
1x5 60kg

Overhead Press
2x8 27.5kg
2x6 30
2x5 32.5kg
1x5 35kg

Deadlift
2x8 50kg
2x6 55kg
2x5 60kg
1x5 62.5kg

Bench
2x8 27.5kg
2x6 30kg
2x5 32.5kg
1x6 35kg

Pull-Ups(neutral grip)
1x6
1x5
1x4

Dips
1x5
1x4
1x4

Core Workout
3 rounds of the following:
30s full plank position
30s left leg/right arm off ground
30s right leg/left arm off ground

Bench and OH press really starting to catch me these days...managed to squeeze out an extra rep at 35kg on the bench (almost pooed myself in doing so!!:eek::eek::P:D)

injured365

20/11/09

Squat
2x8 55kg
2x8 60kg
2x5 65kg
1x5 67.5kg

Overhead Press
2x8 30kg
2x6 32.5kg

Deadlift
2x8 55kg
2x8 60kg

Bench
2x8 30kg
2x8 32.5kg
2x5 35kg
1x5 37.5kg

Inverted Rows
1x12
1x8
1x5

Push-ups (feet on bench)
1x7
1x5
1x5

Core Exercises

Went a bit harder on the squat today so took it easy on the deadlift. If all goes to plan by the end of next week il squatting and deadlifting over my bodyweight for the first time since a broken leg last year

injured365

22/11/09

Deadlift
2x8 50kg
2x8 60kg
2x8 65kg
2x5 67.5kg
1x5 70kg
1x5 72.5 kg

OH Press
2x8 30kg
2x5 32.5kg
1x4 35kg

Bench
2x8 30kg
2x8 35kg
3x5 37.5kg
1x5 40kg

Pull Ups (5s negatives)
1x5
1x4
1x4

Dips
1x8
1x5
1x4

Core Workout
3 rounds of:
Weighted Crunches x12 8kg
Reverse Curlsx12 2kg Med Ball
Russian Twistsx12 each side 10kg

Deadlifted over my BW for the first time since a broken leg......squat to go next!!
Still having trouble moving up weight in the OH Press, although the first few sets are getting easier im still having trouble when it gets to 35kg
Bench is moving along nicely
The slow negatives really killed me on the pull ups, but the dips were better than expected!

injured365

23/11/09

Squat
2x10 20kg
2x10 40kg
2x8 60kg
2x5 65kg
1x5 67.5kg

OH Press
2x10 20kg
2x10 25kg
2x8 30kg
2x5 32.5kg

Bench
2x10 20kg
2x10 30kg
2x8 35kg
2x5 37.5kg
1x5 40kg

Supersetted Inverted Rows + Pushups

Inverted Rows
1x9
1x7
1x5

Push Ups
1x8
1x6
1x4

Core Workout
3 rounds of:
Weighted Crunches x12 8kg
Reverse Curlsx12 2kg Med Ball
Russian Twistsx12 each side 10kg

injured365

25/11/09

Squat
2x10 No weight on Bar
2x10 40kg
2x10 50kg
2x8 60kg
2x8 65kg
2x5 70kg
1x5 72.5kg

OH Press
2x10 No weight
2x8 25 kg
2x8 30kg
2x5 32.5kg

Deadlift
2x10 40kg
2x10 50kg
2x10 60kg
2x8 65kg
2x5 70kf

Bench
2x10 No Weight
2x10 30kg
2x8 35kg
2x5 40kg
2x5 42.5kg
1x5 45kg

Pull Ups (5s Negatives)
1x5
1x4
1x4

Dips
1x8
1x6
1x5

500m Row 1:39

That row killed me!!!!

injured365

26/11/09

Squat
2x10 No weight on Bar
2x8 40kg
2x8 50kg
2x8 60kg
2x8 65kg
2x5 70kg


OH Press
2x10 No weight
2x8 25 kg
2x8 30kg

Deadlift
2x10 40kg
2x10 50kg
2x10 60kg
2x8 65kg

Bench
2x10 No Weight
2x10 30kg
2x8 40kg
2x5 45kg
1x4 50kg

Superset Inverted Rows + PushUps

Inverted Rows
1x12
1x8
1x6

Push Ups
1x14
1x10
1x8

Core Workout
3 rounds of:
Weighted Crunches x12 8kg
Reverse Curlsx12 2kg Med Ball
Russian Twistsx12 each side 10kg

500m Row

My gym has got foam rollers!!!!:D:D

injured365

Taking it easy today so tried a few different exercises

Did some foam rolling first

Overhead Squats
3x8 No Weight On Bar

Supersetted With
One Legged Squats 6Kg DB 3x8

Hang Clean & Press
2x10 No Weight
2x10 22.5kg
2x8 25kg
2x5 27.5kg

Step Up 16kg DB
3x10 Each Leg

DB Bench Press
2x10 14kg
2x8 16kg
2x6 18kg
1x5 20kg
1x4 20kg

DB Skull-Crushers
3x8 14kg

Bicep Curls
2x8 16kg

Some Core Work as well

injured365

29/11/09

Squats
2x10 No Weight on bar (overhead)
2x10 40kg
2x8 60kg
2x5 70kg
1x5 75kg
1x5 77.5kg
1x5 80kg

Hang Clean & Press
2x10 No weight on bar
2x8 30kg
2x5 32.5 kg

Bench Press
2x10 No weight
2x 8 30kg
2x5 40kg
1x5 45kg
1x5 47.5kg

Pull Ups
1x11
1x8
1x6

Ab Pull Downs
1x10 30kg
1x10 40kg
1x10 50kg
1x8 55kg
2x8 59kg

Squats went well today
Deadlifts being messing with my back mojo recently so thinking bout giving it a break for a while
Tried ab pull downs today...went well....think il superset them with something else next time

injured365

Back is screwed today.....not good