Coals Work Out Log ***with PICS***

Discussion in 'Training Logs' started by coals, Jul 27, 2006.

  1. coals

    coals New Member

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    Hey guys just finishing up my 6th week of B. Starrs 5x5.

    I never did legs before this and I am glad I have started to.

    5'6" @ 155 lbs

    Heres my week one so you can see my 6 weeks of progress.

    Day 1
    Squat: First time doing this regularly so I just tested the waters.
    115 x 5 x 2
    135 x 5 x 1
    155 x 5 x 1
    175 x 4 x 1 (PR)

    Bench:
    135 x 5 x 1
    155 x 5 x 1
    175 x 5 x 1
    195 x 5 x 1
    205 x 5 x 1

    Standing Rows:
    90 x 5 x 1
    105 x 5 x 1
    115 x 5 x 1
    125 x 5 x 1
    135 x 5 x1

    Extra:
    3 Sit ups
    3 Leg raises
    4 Cable curls

    Day2
    Squat
    115 x 5 x1
    135 x 5 x 1
    145 x 5 x2

    Seated Military Bar
    90 x 5 x 1
    100 x 5 x 1
    110 x 5 x 1
    130 x 5 x 1

    Deadlift
    200 x 5 x 1
    275 x 5 x 1
    295 x 5 x 1
    315 x 5 x 1

    Extra:
    3 Weighted Situps

    Day 3
    Squat
    125 x 5 x 1
    145 x 5 x 1
    155 x 5 x 1
    170 x 5 x 1
    185 x 3 x 1
    145 x 8 x 1

    Bench
    135 x 5 x 1
    155 x 5 x 1
    185 x 5 x 1
    195 x 5 x 1
    210 x 3 x 1
    185 x 8 x 1

    Standing Rows
    90 x 5 x 1
    100 x 5 x 1
    115 x 5 x 1
    125 x 5 x 1
    160 x 3 x 1
    135 x 8 x 1

    Extra:
    3 Dips
    3 DB curls
    3 Tri pull downs

    Now here is my unfinished sixth week of the 5x5 program. Haven't goteen to my third day yet.

    Week 6

    Day 1
    Squat
    135 x 5 x 1
    170 x 5 x 1
    190 x 5 x 1
    210 x 5 x 1
    230 x 5 x 1 (PR)

    Bench
    135 x 12 x 1
    155 x 5 x 1
    185 x 5 x 1
    205 x 5 x 1
    225 x 4 x 1

    Standing Rows
    125 x 5 x 1
    135 x 5 x 1
    145 x 5 x 1
    160 x 5 x 1
    170 x 5 x 1 (PR)

    Extra:
    Incline DB Chest
    65 x 8 x 1
    70 x 8 x 1
    75 x 8 x 1
    80 x 8 x 1

    Day 2
    Squat
    135 x 5 x 1
    170 x 5 x 1
    190 x 5 x 1
    210 x 5 x 1

    Military DB seated (Switched to DB instead of bar)
    65 x 8 x 1
    70 x 8 x 1
    75 x 8 x 1
    80 x 8 x 1 (spot on last 3)

    Deadlift
    275 x 5 x 1
    315 x 5 x 1
    345 x 5 x 1
    365 x 5 x 1 (PR)
     
    Last edited: Jul 29, 2006
  2. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    haha I was reading this and then I realized who it was. Welcome!
     
  3. coals

    coals New Member

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    Well I hurt my lower back specifically on the left side. Worked Tuesday Squat/Deadlift heavy and felt good afterward. Wednesday don't feel anything but the typical soreness. Thursday morning wake up with a stiff back and can barely bend over. Back is feeling better today.

    Skipped doing my squats on my day 3 of the sixth week. Until there isn't any pain from bending over I don't think Im going to squat or dead lift... at least not heavy.

    Day 3
    Bench
    135 x 15 x 1
    155 x 5 x 1
    185 x 5 x 1
    205 x 5 x 1
    225 x 4 x 1 <- I've been stuck on here for awhile now.

    Bent Over Rows DB
    75 x 8 x 4

    Incline Bench DB
    65 x 8 x 1
    70 x 8 x 1
    75 x 8 x 1
    80 x 8 x 1

    Seated DB curls
    35 x 8 x 1
    45 x 6 - 8 x 2
     
  4. coals

    coals New Member

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    Current pics. Sorry for the crappy lighting and quality, its all I got to work with.

    I'll see if I have some older ones for comparison.

    [​IMG]

    [​IMG]

    [​IMG]
     
  5. coals

    coals New Member

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    Went in for some extra fun today.

    Standing shoulder press
    75 x 8 x 1
    95 x 8 x 1
    115 x 8 x 1
    135 x 6 x 1

    DB curls
    35 x 10 x 1
    40 x 8 x 1
    40 x 8 x 1
    45 x 6 x 1

    ABS, ABS and MORE ABS!!
     
  6. coals

    coals New Member

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    Bench
    135 x 12 x 1
    135 x 12 x 1
    185 x 8 x 1
    205 x 8 x 1
    225 x 6 x 1 (light help on the last 2)
    245 x 2 x 1 (help on both... feeling the weight)
    205 x 6 x 1
    185 x 6 x 1
    175 x 6 x 1
    155 x 6 x 1
    135 x 6 x 1

    Leg Press (sub for squat)
    180 x 8 x 1
    190 x 8 x 1
    205 x 8 x 1
    225 x 8 x 1

    Bent over Rows DB
    70 x 8 x 1
    75 x 8 x 1
    80 x 8 x 1
    85 x 8 x 1
    90 x 8 x 1

    Sit Ups
    3 x 8
     
  7. John Blaze

    John Blaze New Member

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    Location:
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    How long have you been lifting?
     
  8. Bruised Lee

    Bruised Lee John Kune Do, puncher of faces

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    5'6'' crew :wavey:
     
  9. Martyr

    Martyr New Member

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    In. :cool:
     
  10. coals

    coals New Member

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    I've been lifting like an idiot for a few years... just doing bench and bi's and tri's.

    Last July I started to lift hard because I just got a membership at a gym. Chest, shoulders and back exclusively. I weighed around 140 - 145 before I started and got all the way up to 163 in 8 months. Protein shakes, eating alot, creatine mono, and NO combined with working out muscles I never really touched before gave me huge noob gains in strength and weight. It was the first time I had a freaking gut. I was disgusted... LOL. Went off of everything in April and dropped my weight to 153 and lost the gut.

    Just 6 weeks ago I started to do the 5x5 program. I am using CEE and NO right now and weigh about 155.

    I like the way my body is now but I need one more bulking phase to be 160 solid - my goal for weight.
     
    Last edited: Jul 31, 2006
  11. coals

    coals New Member

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    Back is almost back to painfree. Until then I've decided to put a hold on squat and deads. I know what I did wrong... tried to be cool and finish my squats quickly and ended up hurting my back. Never again.

    Leg Press (Squat sub)
    180 x 8 x 1
    230 x 8 x 1
    250 x 8 x 1
    270 x 8 x 1

    Seated DB shoulder press
    65 x 8 x 1
    70 x 8 x 1
    75 x 8 x 1
    80 x 8 x 1 (spot last 2)

    Seated Rows x 8 x 3

    Shrugs x 8 x 4

    Supersetted: :)
    Hypers x 8 x 3
    Sits ups x 8 x 3

    Feeling out my back and it feels stronger and almost ready.
     
  12. coals

    coals New Member

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    Back is feeling better, got some light squats in.

    Leg press:
    180 x 8 x 1
    230 x 8 x 1

    Squat:
    135 x 10 x 4

    Bench
    135 x 12 x 1
    155 x 5 x 1
    185 x 5 x 1
    205 x 5 x 1

    DB Flat Bench:
    70 x 8 x 1
    75 x 8 x 1
    80 x 8 x 1
    90 x 5 x 1

    Bent Over Rows DB
    80 x 8 x 2
    85 x 8 x 1
    90 x 8 x 1

    DB Curls x 8 x 4
     
  13. uf20wop

    uf20wop OT Supporter

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    also in
     
  14. uf20wop

    uf20wop OT Supporter

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    work on your squat nigga :mamoru:
     
  15. coals

    coals New Member

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    Standing Shoulder Press
    95 x 8 x 1
    115 x 8 x 1
    135 x 8 x 1

    Lateral Shoulder Press Machine :hs:
    180 x 8 x 1
    200 x 8 x 1
    230 x 8 x 1

    Barbell Preach curls x 8 x 3
    Tri Extensions x 8 x 4
    DB Curls x 8 x 3
     
  16. coals

    coals New Member

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    I did have it up to 230 x 5 but then I hurt my back... I was making good progress too.

    Not really the shadows make me more defined but thanks.

     
    Last edited: Aug 6, 2006
  17. coals

    coals New Member

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    Finally got back to the squats. I hope I'm alright and I'll be able to dead lift again.

    Squat
    135 x 8 x 1
    165 x 5 x 1
    185 x 5 x 1
    205 x 5 x 1
    225 x 5 x 1

    Bench
    135 x 12 x 1
    155 x 8 x 1
    185 x 5 x 1
    205 x 5 x 1
    225 x 4 x 1 (no spot... couldn't attempt 5th)

    DB Incline Bench
    70 x 8 x 1
    75 x 8 x 1
    80 x 8 x 1

    Bent Over Rows
    45 x 8 x 1
    90 x 5 x 1
    115 x 5 x 1
    125 x 5 x 1
    135 x 5 x 1

    Hypers/Situps superset x 8 x 3
     
  18. coals

    coals New Member

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    Back was feeling good so I tried out squats...

    Squat
    135 x 8 x 1
    170 x 5 x 1
    190 x 5 x 1
    210 x 5 x 1
    210 x 5 x 1

    DB should press sitting
    65 x 8 x 1
    70 x 8 x 1
    75 x 8 x 1
    85 x 6 x 1 (Some stole the other 80/!)

    Dead Lift
    135 x 10 x 1
    225 x 5 x 1
    275 x 5 x 1
    315 x 5 x 1
    365 x 2 x 1 (First one felt good, second one didn't)

    Sit up/Hypers x 8 x 3
     
  19. coals

    coals New Member

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    Back alittle bit tight and sore from the deads.

    Squat
    140 x 8 x 1
    170 x 5 x 1
    190 x 5 x 1
    210 x 5 x 1
    230 x 5 x 1 (Felt good, ready to go for a new PR next week)

    Bench
    135 x 12 x 1
    155 x 8 x 1
    185 x 8 x 1
    205 x 5 x 1
    225 x 4 x 1 (Not making any gains here)

    Incline DB bench
    70 x 8 x 1
    75 x 8 x 1
    85 x 5 x 1 (They still haven't replaced that other 80)

    Bent Over Rows DB
    80 x 8 x 1
    80 x 8 x 1
    85 x 8 x 1
    90 x 8 x 1

    Dips x 10 x 3

    Curls x 10 - 8 x 3
     
  20. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Keep it up son!
     
  21. coals

    coals New Member

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    Squat
    135 x 8 x 1
    170 x 5 x 1
    190 x 5 x 1
    210 x 5 x 1
    230 x 5 x 1

    Bench
    135 x 12 x 1
    155 x 10 x 1
    185 x 8 x 1
    205 x 5 x 1
    225 x 5 x 1 (help n the last one)

    Flat Bench DB
    70 x 10 x 1
    85 x 8 x 1
    95 x 6 x 1

    Bent over rows bar
    90 x 5 x 1
    100 x 5 x 1
    115 x 5 x 1
    125 x 5 x 1
    135 x 1 x 1

    Hypers/Situps/Dips x 8 x 1

    Pull ups x 10 x 3
     
  22. coals

    coals New Member

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    Extra Bi/Tris today.
     
  23. LancerV

    LancerV Something Happened OT Supporter

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    You should be able to easily do more than 135 for 1rep if you bench over 200 and dead over 300
     
  24. coals

    coals New Member

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    Back is hurt. I did do more beforeand it doesn't include the bar either.

    Squat:
    135 x 5 x 1
    170 x 5 x 1
    190 x 5 x 1
    210 x 5 x 2

    Sitting DB shoulder press
    65 x 8 x 1
    75 x 8 x 1
    85 x 5 x 1 (help on 2)

    Stand Bar shoulder press
    70 x 8 x 1
    80 x 8 x 1
    90 x 6 x 1

    Dead Lifts
    135 x 8 x 1
    225 x 5 x 1
    275 x 3 x 1 (back didn't feel right so I stopped)

    Sad feeling of working hard to rise my deadlift and now I'm hurt and can't even attempt maintain it.
     
  25. DatacomGuy

    DatacomGuy is moving to Canada

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    Kinda what I was thinking...

    Impressive physique!
     

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