Chickenadobo's Log

Discussion in 'Training Logs' started by chickenadobo, Sep 5, 2006.

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  1. chickenadobo

    chickenadobo New Member

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    Been lurking for a while and decided to start writing things down instead of keeping them in my head.

    Stats: 5'5" ~165 lbs been training seriously for 8 or 9 months

    Diet is clean. Supplementing with WPI, Xtend, and Creatine Mono as of today (9/5/06)

    Goal: Looking to shed a few pounds in september and then slowly bulk through the winter months.

    This is into my second week of bill starr's 5x5. This is my second time running the progression and I might've started the weights too high. Last week's squat was 225 5x5, bench was all over the place, and same goes for rows. Hopefully I will be a little more strict now that things are written down. :bigthumb:
     
  2. chickenadobo

    chickenadobo New Member

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    Squat (Below Parallel)
    135x5
    135x6
    185x5
    230x5
    230x5
    230x5
    230x5
    230x5
    135x3

    Bench (various grips)
    95x?
    135x5
    145x5
    155x5
    160x5
    165x4

    Pendlay Rows
    95x5
    115x5
    135x5
    145x5
    155x5
    155x5

    DB Incline Press
    25x?
    40x?
    50x8
    50x8
    40x8

    Swiss Ball Crunches
    1x25
    1x18
    1x12

    Squat was difficult today. Maybe because of upset stomache from the first day of creatine and xtend and shoving all that water down right before the workout.
     
  3. chickenadobo

    chickenadobo New Member

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    Squat Warmup
    135x4x8 various stances and depths.

    Deadlift
    135x?
    185x5
    225x3
    245x3
    255x5 (first 3 reps double overhand the rest mixed grip)
    255x5
    255x5
    255x5
    255x5

    Military
    bar warmup
    65x5
    100x5
    100x5
    Switched to btn push presses because left shoulder felt some pain (will attempt 100lb 5x5 military next week)
    100x5
    100x5
    100x5
    bar cooldown

    Pullups (bw)
    1x8
    1x5
    Neutral Grip
    1x6
    Back to double overhand
    1x4

    DB Bicep Curls Warmup
    20x8
    Hammer Curls
    30x8
    30x7
    DB Bicep Curls
    25x5

    Summary: Deadlift kicked the shit out of me but was really trying to focus on maintaining the arc despite the high intensity. I am finally understanding how the upper back needs to be strong in order to keep proper form. On the good pulls, I felt the upper back working very hard. I tried my best to perform on the subsequent exercises but I had very little in the tank left. As always I need to work on my pullups. I might devote saturday to training accessory work with more intensity. Things that need catching up like pullups and calf work. All in all a great workout for me today.
     
  4. Phineas Q Stork

    Phineas Q Stork Active Member

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    As far as adding a day to train stuff with more intensity, I'd hold off on doing that until you've gotten through the first 3 or so weeks of the program. The first couple of weeks will kick your ass so you are gonna need a good amount of recovery time IMO.

    Your work capacity will catch up. Just a suggestion, keep up the good work
     
  5. chickenadobo

    chickenadobo New Member

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    hmm that's a good suggestion. thanks!
     
  6. chickenadobo

    chickenadobo New Member

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    Bird Dogs warmup

    Squat
    135x5
    135x5
    165x5
    185x5
    215x5
    235x5 (felt okay)

    Bench
    95x?
    135x5
    145x3
    160x5
    160x5
    160x5
    160x5
    160x5 yay
    135x3 extremely close grip (wanted to get a feel for it)

    Bent Over Rows (Super Strict Form)
    95x5
    115x5
    135x5
    135x5
    135x5
    135x5
    135x5

    EZ curlbar skullcrushers
    barx?
    45x8 (bothered my elbows switched to DBs)

    DB Skullcrushers
    20x8
    25x8
    25x5
    25x5
    20x6

    Roman Chair Leg Lifts
    3x12

    Rolled around on a Foam Roller and a Swiss Ball to loosen up the back.

    Summary: Bench was decent. I'm trying to stay tight throughout the lift and keep my elbows in. It's tough though. My form on rows is questionable. I started super strict and tried to just muscle it up but then on later sets found myself having to be more explosive. I know it should be an explosive lift but sometimes it feels like I'm cheating when I do that. Leg lifts were difficult as I haven't done them in a while. Hopefully the weekend will put my elbows and my sore right forearm tendon in good health.
     
  7. chickenadobo

    chickenadobo New Member

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    Mentally fatigued today! Couldn't squat for shit!! wtf

    135x8
    185x5
    225x3
    235x3 (failed)
    225x3
    185x a few
    135 x a few

    Felt totally burnt out.

    Bench
    105x?
    135x5
    145x5
    155x5
    160x5
    165x4 wtf

    Seated Row
    135 5x5

    DB Overhead tri extensions

    20x8
    25x8
    25x7
    20x8

    Single Arm Pushdowns

    35x3x8

    Felt like shit today. Not enough sleep. Shitty diet. Lots of running around. No rythm. :rant:
     
  8. chickenadobo

    chickenadobo New Member

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    Deadlift
    135x?
    185x5
    225x3
    245x5
    265x5
    265x5
    265x5
    265x5
    265x5

    Military
    45x8
    65x5
    85x5
    95x5
    105x5
    85x8
    85x7

    Barbell Curls
    45x8
    45x8
    65x8
    65x6.5
    45x8

    During the day I am walking to and from class which is like 13 or so blocks one way. And it is really taking it's toll combined with my lack of sleep. My workouts are suffering. At least I was feeling good on the deadlifts. Might try Arnold's Beginner's routine for 3-4 weeks just to change it up and have my workouts shorter. I look a lot leaner though.
     
    Last edited: Sep 21, 2006
  9. chickenadobo

    chickenadobo New Member

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    Squat
    135x6 or7
    165x5
    195x5
    215x5
    245x3 Decided to go for a doable tripple. This felt very good as I stayed very tight throughout the reps.

    Bench Press (pinkies on rings)
    bar
    95xa few
    135x5
    150x3
    165x5
    165x5
    165x5 (5th rep little help from spotter)
    165x5 (4th and 5th rep assistance)
    160x4 (Missed the last one)
    135x6 or 7 (wider grip)

    Bent Over Rows
    95xfew
    115xfew
    140x5
    140x5
    140x5
    140x5
    140x5
    95x6

    Tate Press
    20x8
    25x8
    25x8
    25x8

    Weighted Situps
    bwxfew
    10lbsxfew
    20x8
    20x8
    20x8
    bwxfew

    Good Workout Today. Didn't get all my reps for bench but that was expected. Tried Tate Presses today and it really kicked my ass even with using the 25s. Form on Bench and Squat was really tight. Made a conscious effort to pull shoulder blades tight and keep elbows tucked. Worked well!
     
  10. chickenadobo

    chickenadobo New Member

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    Week 4

    Bench
    95x?
    135x8
    150x5
    160x5
    165x5
    170x5 Felt Great

    Squat
    135x8
    135x8
    185x5
    205x5
    225x6 Stopped There. Didn't want to burn out anymore.
    135x8 Played around with stances.

    DB Rows
    45x8
    65x5
    65x5
    65x5
    70x5
    70x5

    DB Incline
    35x8
    45x12
    45x11

    Swiss Ball Crunches
    3x15

    Feeling it a lot better with the DB rows rather than the BB rows. Bench felt great as it was the first lift I did and I'm not used to benching first. When I got to the squats I just didn't feel like doing them. Honestly I need a break from them. I haven't been able to squat straight weight sets and only work up. After this week I might switch into a high rep scheme as I haven't done much of that ever in my training.

    edit// weight at 163.5-166. So far I estimate I have lost 3-4 lbs. Maybe that's why my squat is sucking.
     
  11. chickenadobo

    chickenadobo New Member

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    Squat
    135x2x8

    Deadlift
    135x?
    185x5
    225x3
    245x3
    275x5
    275x4
    230x5
    185x3
    135x?

    Overhead Work
    45x8
    65x8
    95x5
    95x5 (Switched from strict to pushpress)
    105x5
    105x5
    115x3
    115x3
    95x5 (strict)

    Pullups
    1x8
    1x5
    Pulldowns
    3 sets
    Pullups
    1x4

    DB Curls
    25x8
    30x7
    Hammer Curl
    30x8
    30x6
    Regular Curl
    25x6

    The gym was way fucking crowded today and I was using this shitty bar for deadlifts that kept rolling in my hands. Usually I use the other gym for deadlifts cuz they have rubber flooring but the gym i used today had weird tile shit and there was no room. So I cut the deadlift workout short. Just didn't feel comfortable doing them. On a positive note I push pressed today and set some PRs with anything over the 100 mark.
     
  12. chickenadobo

    chickenadobo New Member

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    Feeling sick but went in out of guilt.
    Did Bench and Skull crushers. Had absolutely no energy despite eating and sleeping well today and just left.
     
  13. chickenadobo

    chickenadobo New Member

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    AHNOLD's BEGINNUH ROUTINE

    Bench
    95x?
    135x8
    150x5
    160x5
    165x5
    175x4

    Incline Bench
    115x8
    115x8
    115x7

    Pullovers
    40x8
    50x8
    50x8

    Chins (regular widegrip and neutral grip)
    1x10
    1x7
    1x5
    1x4

    DB Row
    50x3x8

    Deadlifts
    155x?
    205x10
    135x?

    Decided to switch it up this week. My stomach started hurting badly so I skipped out on the deadlifts. Didn't do abs either. Wanted to keep 5x5 for bench as I was still making gains. Also my sickness went away after 1 1/2 days. Feeling a lot better today.
     
  14. chickenadobo

    chickenadobo New Member

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    Clean and Press
    95x8 (difficult)
    95x8
    115x5
    115x3
    135x0

    Lateral Raises
    15sx3x8

    Upright Row
    50x10
    60x6
    65x4

    Push Press
    95x6
    110x4
    120x2 (PR)

    BB Curls
    45x8
    55x3x8

    Strict Seated DB Curls
    25x3x7

    Tri Extensions
    20x1x8

    (tris were fried from yesterday)

    Wrist Curls
    30x3x8

    Reverse Curls
    60x3x8
     
  15. Elfling

    Elfling New Member

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    wtf shoulder workout? That's some crazy volume, Arnold routine or no.
     
  16. chickenadobo

    chickenadobo New Member

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    Yes arnold routine. It fucking sucks. Just trying to switch it up for a week. I miss 5x5! :wtc:
     
  17. chickenadobo

    chickenadobo New Member

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    Day 3 - Leg day

    A2G Squats
    135x8
    165x8
    200x8
    225x8
    225x7 (failure)
    225x5 (failure)
    135x a few

    Lunges
    30sx3x8

    Felt Like I was gonna puke.

    Calf Raises

    Go home.

    Saving Hamstring dominant exercises for Saturday.
     
  18. chickenadobo

    chickenadobo New Member

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    Bench (All sets widegrip)
    95xfew
    135x8
    155x5
    165x5
    165x5
    165x5
    165x5
    165x5 (PR MOTHERFUCKER)
    135x8

    DB Pullover
    55x3x8

    Chins
    1x6
    1x5
    1x5
    1x3
    1x2

    Barbell Row
    95x3x8

    Feeling worked as hell at this point.

    Deadlift
    135x?
    185x5
    225x6
    255x4

    Abs

    Got 165 for 5x5 on bench. Psyched as hell especially since they were all widegrip and I am used to benching with pinky on the rings.
     
  19. chickenadobo

    chickenadobo New Member

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    Shoulders/Arms

    Overhead Work
    barx8
    65x8
    80x5
    105x5
    105x5
    105x5 RC was killing me switched to push press.
    105x5 PP
    105x5 PP
    Bar

    Rear Delt Flys
    15x4x8

    DB Curls
    30x8
    30x5.5
    30x3
    25x5

    DB Preachers
    20x3x8

    Tate Presses
    25x3x9

    DB Wrist Curl
    30x3x8

    Behind Back Forearm Curl
    65x3x8
     
  20. chickenadobo

    chickenadobo New Member

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    Quick Saturday Hamstring Workout

    Stiff Leg Deads
    135x3x8
    185x3x5
    135x1x8

    Back Extensions
    bwx3x8
     
  21. chickenadobo

    chickenadobo New Member

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    feeling overtrained to shit.

    Bench
    bar
    95x8
    135x8
    150x5
    160x5
    165x5 (wide) (didn't want to push another set)
    135x8 (close)

    DB incline
    40x12
    40x8
    40x6

    Deadlift

    135x8
    185x5
    225x5 (worked on form and speed)
    245x3
    275x1

    DB Row
    45x8
    70x8 (PR)
    70x8
    70x8

    Situps bwx3x12

    Arnold routine fucked me up. Didn't feel like training today. Will take tomorrow off and ease back into a solid compound 5x5 routine.
     
  22. chickenadobo

    chickenadobo New Member

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    Lower

    Squat
    135x8
    135x8
    185x8
    205x5
    225x6
    225x5
    135x8 front squat
    135x8 back squat

    DB Lunge
    35x8
    35x8
    35x4 mentally fatigued

    Calf raise

    I'm trying to build endurance in my legs. High volume just wrecks my legs but it's just what I need.
     
  23. chickenadobo

    chickenadobo New Member

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    Lower

    Deadlift
    235x5x5 Focusing on form.

    Cable Pullthroughs
    90x3x8

    Thick Bar Curl
    (bar+50 lbs)x3x8

    DB Hammer Curls
    30x8
    30x4
    25x4
    25x4

    Swiss Ball Crunches
    bwx4x12 (pr)
     
  24. chickenadobo

    chickenadobo New Member

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    Upper (1)

    Bench
    barx
    95x
    135x8
    150x5
    160x5
    160x5
    160x4 no spotter didn't want to go for it
    135x8
    135x8

    BB Bent Over Row
    95x5
    115x5
    135x5x5

    DB Incline Press
    40x3x8

    Tate Press (incline)
    25x3x8

    Bench has been going down. But so has my bodyweight. Think I'm down to around 163. That's about 10 lbs since summer. Didn't get much sleep today and went to a hip-hop dance workshop for 3 hours a little before I went to the gym so that could've effected the weights I put up on bench.
     
  25. chickenadobo

    chickenadobo New Member

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    Lower (1) Originally supposed to be yesterday.

    Squat
    135x8
    185x8
    205x5
    225x5x5
    185x8
    135x8

    SLDL
    135x3x8

    45* Back Raises (posterior chain was worked at this point)
    10lbx3x8

    Weighted Situps
    10lbx4x12

    Awesome squat session! 225 felt really good and the 4th and 5th sets I really had to work for. I kept the rest time relatively short and did a really tough drop set. Wanted to lie down.

    edit: weighed in at ~164ish before workout.
     
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