usfbullz
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#61
Report Thread starter 3 months ago
#61
05/07/19
Today was good. I'm sticking with this program until I move onto a more intermediate program which I will now have more time to research properly. (Thank you @illusionz)

I have so much to learn about proper programming but I got the whole summer to do it.

Skipped accessory work as I had to unexpectedly leave early due to unforseen circumstances

Spoiler:
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FitNotes Workout - Friday 5th July 2019

** Barbell Squat **
- 60.0 kgs x 5 reps
- 90.0 kgs x 5 reps
- 90.0 kgs x 5 reps

** Overhead Press **
- 45.0 kgs x 5 reps
- 45.0 kgs x 3 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps

** Deadlift **
- 140.0 kgs x 5 reps

** Barbell Row **
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps

** Flat Barbell Bench Press **
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
Last edited by usfbullz; 3 months ago
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usfbullz
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#62
Report Thread starter 3 months ago
#62
(Original post by Gone Revising II)
I just want to show you squat every day types how much more fun it is to go to the gym on a mission to destroy your delts.
I do like the sound of that, but squats are just :suith:
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Angry cucumber
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#63
Report 3 months ago
#63
only 2 X 5 skwat today?
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Gone Revising II
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#64
Report 3 months ago
#64
(Original post by illusionz)
And what if one hates squats?
Then you’re even easier to convert to a body part split
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usfbullz
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#65
Report Thread starter 3 months ago
#65
(Original post by Angry cucumber)
only 2 X 5 skwat today?
Yep unfortunately, just wanted to focus on moving the most weight possible today. Although now it only 3x5 for squats, I'll take what I can get.
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usfbullz
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#66
Report Thread starter 3 months ago
#66
08/07/17
Felt ill and had a really bad head ache. Felt like my brain was going to explode, really dumb of me to still continue but I didn't want anything to get in the way of my progression.

As a result of this, I skipped squats and cut the accessory/isolation work short. Feeling better today so hopefully I can actually complete the full workout tomorrow.


Spoiler:
Show
FitNotes Workout - Monday 8th July 2019

** Flat Barbell Bench Press **
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps

** Barbell Row **
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps

** Overhead Press **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 5 reps
- 30.0 kgs x 5 reps
- 30.0 kgs x 6 reps
- 30.0 kgs x 4 reps

** Chin Up **
- 5 reps
- 5 reps

** Dips **
- 5 reps
- 5 reps
Last edited by usfbullz; 3 months ago
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SuperHuman98
Badges: 22
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#67
Report 3 months ago
#67
(Original post by usfbullz)
08/07/17
Felt ill and had a really bad head ache. Felt like my brain was going to explode, really dumb of me to still continue but I didn't want anything to get in the way of my progression.

As a result of this, I skipped squats and cut the accessory/isolation work short. Feeling better today so hopefully I can actually complete the full workout tomorrow.


Spoiler:
Show
FitNotes Workout - Monday 8th July 2019

** Flat Barbell Bench Press **
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps

** Barbell Row **
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps

** Overhead Press **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 5 reps
- 30.0 kgs x 5 reps
- 30.0 kgs x 6 reps
- 30.0 kgs x 4 reps

** Chin Up **
- 5 reps
- 5 reps

** Dips **
- 5 reps
- 5 reps
I always find that pull ups/chin ups are the worst to do when you have a headache
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usfbullz
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#68
Report Thread starter 3 months ago
#68
(Original post by SuperHuman98)
I always find that pull ups/chin ups are the worst to do when you have a headache
Yeah it was so weird! And really hard to focus...

Never again.
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illusionz
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#69
Report 3 months ago
#69
Deadlifts
(Original post by SuperHuman98)
I always find that pull ups/chin ups are the worst to do when you have a headache
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usfbullz
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#70
Report Thread starter 3 months ago
#70
10/07/19
Mixed. Achieved higher numbers on squat and OHP but sets were all over the place. Shoulders and upper back still aching from the rows/OHP last session. At least I manages to achieve progressive overload.

On a side note, I'm glad I listened to myself because I was initially going to go for 100kg squat but then as soon as I walked in to the gym, had a bad feeling.

Spoiler:
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FitNotes Workout - Wednesday 10th July 2019

** Barbell Squat **
- 95.0 kgs x 2 reps
- 90.0 kgs x 5 reps
- 90.0 kgs x 1 rep
- 80.0 kgs x 5 reps

** Overhead Press **
- 50.0 kgs x 2 reps
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 40.0 kgs x 4 reps

** Deadlift **
- 150.0 kgs x 3 reps
- 150.0 kgs x 2 reps

** Barbell Row **
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps

** Flat Barbell Bench Press **
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps

** Chin Up **
- 5 reps
- 4 reps
- 4 reps

** Dips **
- 5 reps
- 5 reps
- 3 reps
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SuperHuman98
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#71
Report 3 months ago
#71
Maybe you could try microloading. So instead of trying 95kg after successful doing 3x5 on 90kg. You could move onto 92.5kg for 3x5 using 1.25kg plates
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usfbullz
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#72
Report Thread starter 3 months ago
#72
(Original post by SuperHuman98)
Maybe you could try microloading. So instead of trying 95kg after successful doing 3x5 on 90kg. You could move onto 92.5kg for 3x5 using 1.25kg plates
PRSOM.

My gym used to have them, but now they're pretty much gone for some reason. Just loads of 2.5s everywhere

Although, I could just ask member of staff where they've actually put them so I will do that
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Angry cucumber
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#73
Report 3 months ago
#73
Are you doing warm up sets or are you starting with that weight on the bar?
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usfbullz
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#74
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#74
(Original post by Angry cucumber)
Are you doing warm up sets or are you starting with that weight on the bar?
I do warm up sets but don't include them in the notes.
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Gone Revising II
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#75
Report 3 months ago
#75
Back in 2010 I had the same problem as you in my local total fitness and bought some Olympic 1.25kg plates online. Have a search, they don’t need to be expensive ones.
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usfbullz
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#76
Report Thread starter 2 months ago
#76
12/07/19
Squat was once again not good. I have managed to identify one key area that is causing me to not achieve the reps and that is my hip drive. Having looked around online, seems hip thrust may be the solution to my problem.

Managed to hit 70kg for 4 reps, when I was going for the 5th one, my mind went blank and next thing I knew the barbell was falling on me but I managed to bail quickly enough.

Did dips, chest fly and chin ups but didn't bother adding them to notes.

Managed to find some 1kg plates around my house so I'll be using them at the gym.

Still searching for program whenever I have free time.


Spoiler:
Show
FitNotes Workout - Friday 12th July 2019

** Barbell Squat **
- 95.0 kgs x 2 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 2 reps

** Flat Barbell Bench Press **
- 70.0 kgs x 4 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps

** Barbell Row **
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** Overhead Press **
- 35.0 kgs x 5 reps
- 35.0 kgs x 5 reps
- 35.0 kgs x 5 reps
- 35.0 kgs x 5 reps
- 35.0 kgs x 5 reps
- 35.0 kgs x 5 reps
- 35.0 kgs x 5 reps
- 35.0 kgs x 5 reps
- 35.0 kgs x 5 reps
- 35.0 kgs x 5 reps
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usfbullz
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#77
Report Thread starter 2 months ago
#77
19/07/19
Today was unexpected but interesting. Squat has gone up even though I only did two reps but they were below parallel. Trained with this very strong guy today after he saw my squat, he has crazy forearms and straight arm strength. He really pushed out of my comfort zone. Made me do heavy weights and lots of drop sets, got destroyed.

Although I got laughed at by some regulars for how much I struggled when I was training with this guy, made me realise that I'm afraid of going heavy.

Phone is acting weird so:
Spoiler:
Show
Squat: 60kg x5, 80kg x5, 100kg x2

Bench: 80kg x5 x5 x5, 60kg x5 x5 (With guy spotting me/assisting)

Rows: 60 x5, 70 x5 x5, 80 x5 x5 (Smith machine for last set)

Decline Bench: 60 x5, 80 x3 x3, 60 x5, 40 xfailure (drop sets)

Hammer Strength Chest Press: 40 x10, 80 x3 x3

Shoulder Press: 40 x5, 80 x 5, 20 x5 (drop set)

Dumbbell Lateral Raises: 5kg x5 x5 x5

Dumbbell Front Raises: 5kg x 5 x5 x5

Facepulls and Pull ups

As you can see, a bit crazy. Usually I would dismiss some of the sets I did as just pure assistance as the guy was helping me in the heavier sets but I really had to push myself.
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Angry cucumber
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#78
Report 2 months ago
#78
You'll be bloody sore tomorrow
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usfbullz
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#79
Report Thread starter 2 months ago
#79
22/07/19
Mixed. Deadlift was really good, tried mixed grip properly even though I was told to over a month ago by AC. Felt so much easier for the heavier weights. Reps may look odd as I go higher as I held back some reps so I wasn't fatigued to do 160.

Didn't feel like squatting today. Made no progress on OHP, I'm just assuming I'm not fully recovered from that session on Friday even though my body feels better.

Spoiler:
Show
Facepulls - 15kg x 20, 20kg x10 x10

OHP (3 x 5): 40kg x 5, 45 x 4, 45 x3 then dropset to 40 x4

Deadlift: 100 x5, 140 x 3 x2, 150 x2 x1, 160 x1

Barbell Rows: 60kg x5 x5 x5

Hammer Strength Chest Press: 60kg x10 x10 x10 x10 x10

Chin Ups: x10 (Need to stop neglecting)

Now for something a little different:


Physique update:
Spoiler:
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My vascularity has increased greatly in the past few weeks (mostly when I'm doing lifting or doing straight arm stuff). I've also developed a lot more stretch marks all over my body in the past few weeks. Chest fat still being a pain in my arse. Waist has gotten a little smaller. Back looks a little more defined than I remember, same with legs.
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usfbullz
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#80
Report Thread starter 2 months ago
#80
24/07/19
Didn't really feel like squatting again but still got some done. Other than that, today was pretty normal.

I look forward to deadlifts on Friday.
Spoiler:
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Squat - 60kg x10, 80kg x5 x5

Bench Press - 75kg x3 then dropped immediately to 70kg x2, 65kg x5 x5 x5 x5

Rows (Machine) - 65kg x5 x5 x5 x5 x5

OHP - 30kg x5 x5 x5 x5 x5 x5 x5 x5 x5 x5

Chin Ups - x5 x5

Pull Up - x5

Face Pulls - 15kg x15 x15
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