Cutting 09.27.12: Legs

"Hey Liz - isn’t this your 5th training day in a row?" Why yes, yes it is.

And I’m tired. But tomorrow, I leave for Korea and so will have lots of time to sit on a plane and get really stiff rested.

Squat weights and reps aren’t really improving, but my form is. Hip’s a huge problem. MRI booked for November 28th.

I should probably pack.

  • Thrusters:
    • 65 lb x 8 reps (+76 pts)
    • 65 lb x 8 reps (+76 pts)
    • 65 lb x 8 reps (+76 pts)
    • 65 lb x 6 reps (+71 pts)
  • Barbell Squat:
    • 0 lb x 20 reps (+45 pts)
    • 65 lb x 8 reps (+60 pts)
    • 95 lb x 8 reps (+74 pts)
    • 115 lb x 6 reps (+79 pts)
    • 115 lb x 6 reps (+79 pts)

Muscle Gain 08.07.12: Legs

Hip is really starting to bother me again. I have a doctor’s appointment tomorrow for an MRI referral.  It’s super frustrating - sometimes I wonder why I bother weightlifting at all when I can’t squat, but I guess it’s best to just stay the course until I can.

Still, it’s shitty.

Tracked a workout for 1,082 pts
  • Barbell Squat:
    • 0 lb x 20 reps (+45 pts)
    • 0 lb x 20 reps (+45 pts)
    • 45 lb x 12 reps (+56 pts)
    • 55 lb x 12 reps (+60 pts)
    • 65 lb x 12 reps (+64 pts)
    • 75 lb x 10 reps (+67 pts)
    • 85 lb x 8 reps (+69 pts)
  • Dumbbell Bulgarian Split Squat:
    • 20 lb x 20 reps (+65 pts)
    • 20 lb x 20 reps (+65 pts)
    • 20 lb x 20 reps (+65 pts)
    • 20 lb x 20 reps (+65 pts)
  • Barbell Lunges:
    • 40 lb x 20 reps (+104 pts)
    • 40 lb x 20 reps (+104 pts)
    • 40 lb x 20 reps (+104 pts)
    • 40 lb x 20 reps (+104 pts)

Muscle Gain 08.05.12: Back

Rack deadlifts today instead of full ones.  Felt my back rounding at 205lbs - couldn’t maintain my form for a second rep, and so put the weight back down.  Wanted to work on pull ups but was just too tired, so I’ll probably add them on to another day this week.

Tracked a workout for 819 pts
  • Rack Deadlift:
    • 95 lb x 12 reps (+49 pts)
    • 135 lb x 12 reps (+64 pts)
    • 155 lb x 10 reps (+72 pts)
    • 185 lb x 8 reps (+85 pts)
    • 205 lb x 1 reps (+47 pts)
    • 155 lb x 10 reps (+72 pts)
  • Lat Pulldown:
    • 70 lb x 10 reps (+24 pts)
    • 85 lb x 8 reps (+26 pts)
    • 85 lb x 8 reps (+26 pts)
    • 70 lb x 10 reps (+24 pts)
  • Seated Cable Row:
    • 70 lb x 10 reps (+35 pts)
    • 75 lb x 10 reps (+36 pts)
    • 75 lb x 10 reps (+36 pts)
    • 75 lb x 10 reps (+36 pts)
  • Cycling (stationary):
    • 0:38:00 || 8.4 mi (+187 pts)

Thoughts on 5/3/1?

I’ve got a few months left of weekly(ish) personal training sessions, and am starting to think about how I want to use them and what I’m going to do when I’m back on my own.

It’s almost time for a cutting phase, so I think I’ll start reducing my calories via carbs and let my work with Justin keep me motivated in the gym through that inevitably difficult time.  That means that when I lose him, I’ll be back into a muscle gain phase, which is something I’m more comfortable with.

I know a LOT of people do Stronglifts 5x5 and I’ve seen a few other programs around, but what’s the word on Jim Wendler’s 5/3/1? It seems pretty basic - straightforward with minimal room for error, providing you work hard. Anybody tried it and have feedback to share?

Muscle Gain 08.03.12: Legs

Big one with Justin today.  Super set dumbbell lunges with my squats since they’re going to be so light for a while, and tried one-leg presses for the first time, which are hard!  Basically want to eat for the rest of the day.

Back workout tomorrow or Sunday!

Tracked a workout for 1,605 pts
  • Barbell Squat:
    • 45 lb x 12 reps (+56 pts)
    • 65 lb x 10 reps (+63 pts)
    • 85 lb x 8 reps (+69 pts)
    • 95 lb x 6 reps (+69 pts)
    • super set with lunges
  • Dumbbell Lunges:
    • 25 lb x 12 reps (+89 pts)
    • 25 lb x 10 reps (+86 pts)
    • 25 lb x 8 reps (+83 pts)
    • 25 lb x 6 reps (+78 pts)
    • super set with squats
  • One-Leg Press:
    • 115 lb x 12 reps (+46 pts)
    • 140 lb x 10 reps (+49 pts)
    • 160 lb x 8 reps (+50 pts)
    • 185 lb x 6 reps (+51 pts)
  • Barbell Lunges:
    • 40 lb x 20 reps (+104 pts)
    • 40 lb x 20 reps (+104 pts)
    • 40 lb x 20 reps (+104 pts)
    • 40 lb x 20 reps (+104 pts)
    • walking lunges, super set with step ups
  • Barbell Step Ups:
    • 40 lb x 12 reps || 30 in (+100 pts)
    • 40 lb x 12 reps || 30 in (+100 pts)
    • 40 lb x 12 reps || 30 in (+100 pts)
    • 40 lb x 12 reps || 30 in (+100 pts)
    • super set with barbell lunges

Muscle Gain 08.02.12: Shoulders & Core

A bit haphazard today, but operating on 4 hours of sleep, so I’d be happy with anything.

Legs with Justin tomorrow after what I plan to be a full night’s sleep!

Tracked a workout for 764 pts
  • Push Press:
    • 50 lb x 10 reps (+42 pts)
    • 50 lb x 8 reps (+41 pts)
    • 50 lb x 10 reps (+42 pts)
    • 50 lb x 10 reps (+42 pts)
    • super set with burpees
  • Burpee:
    • 10 reps (+29 pts)
    • 10 reps (+29 pts)
    • 10 reps (+29 pts)
    • 10 reps (+29 pts)
    • super set with push press
  • Standing Dumbbell Shoulder Press:
    • 20 lb x 10 reps (+73 pts)
    • 20 lb x 10 reps (+73 pts)
    • 20 lb x 10 reps (+73 pts)
    • 20 lb x 10 reps (+73 pts)
  • Upright Barbell Row:
    • 40 lb x 10 reps (+26 pts)
    • 40 lb x 10 reps (+26 pts)
    • 40 lb x 10 reps (+26 pts)
    • 40 lb x 10 reps (+26 pts)
  • Rowing (machine):
    • 0:05:00 || 1000 m (+85 pts)

Muscle Gain 07.31.12: Hip Rehab

Did a session with Gabe today, assessing my hip and making sure I’m on the right track with my squats.

While my mobility and alignment are much better, those improvements should mean less pain than there is.  So, Gabe recommends that I get an MRI to see if there’s actually a tear.

Meanwhile, I’m to continue working as I have been, increasing the weight on my squats VERY slowly - like, way slower than I want to.  I’ve got a whole program of warm up exercises to do before I squat, which should prepare things to be as pain-free as possible (providing I take it easy), and if the discomfort in my hip ever stays beyond my workout (like lingers later that day and into the next), it’s full stop.

So, next step is a trip to my doctor for an MRI referral.

Tracked a workout for 759 pts
  • Barbell Squat:
    • 0 lb x 20 reps (+45 pts)
    • 0 lb x 20 reps (+45 pts)
    • 0 lb x 20 reps (+45 pts)
    • 65 lb x 10 reps (+63 pts)
    • 65 lb x 10 reps (+63 pts)
    • 65 lb x 10 reps (+63 pts)
    • 75 lb x 10 reps (+67 pts)
    • 75 lb x 10 reps (+67 pts)
    • 85 lb x 8 reps (+69 pts)
    • 95 lb x 6 reps (+69 pts)
    • 100 lb x 6 reps (+72 pts)
  • Body Weight Lunge:
    • 30 reps (+46 pts)
    • walking
  • Short Bridge:
    • 15 reps (+15 pts)
    • 15 reps (+15 pts)
    • 15 reps (+15 pts)

Muscle Gain 07.28.12: Back + Legs + Core

DEADLIFT PR :)

Started sipping on BCAA’s and SizeOn during my workouts, and really like it. Nick recommended it, and I guess the guy knows what he’s talking about.  Also had a coffee this morning, but no Jack3d. 

PR’d my deadlift.  200lbs was a huge (albeit arbitrary) goal of mine, so I’m really, really excited. I don’t care that it was only 1 rep - it counts.  And my shoulders could be further back, but my form was similar to what 175lbs looked like about 6 weeks ago, so I’m not worried.

My form on bent over rows has improved significantly - I was all over the place for the longest time, so I’m glad to see that lowering the weight and really focusing on doing them properly is slowly paying off.

Gonna do some HIIT tomorrow, then considering spinning on Monday.

Tracked a workout for 1,342 pts
  • Barbell Deadlift:
    • 95 lb x 10 reps (+77 pts)
    • 115 lb x 10 reps (+88 pts)
    • 135 lb x 10 reps (+101 pts)
    • 155 lb x 10 reps (+115 pts)
    • 185 lb x 6 reps (+127 pts)
    • 200 lb x 1 reps (+73 pts)
    • 200 lb x 1 reps (+73 pts)
    • PR! PR!!!
  • Bent Over Barbell Row:
    • 45 lb x 12 reps (+31 pts)
    • 55 lb x 12 reps (+34 pts)
    • 65 lb x 10 reps (+35 pts)
    • 75 lb x 8 reps (+36 pts)
    • With near perfect form.
  • Barbell Lunges:
    • 50 lb x 20 reps (+111 pts)
    • 50 lb x 20 reps (+111 pts)
    • 50 lb x 20 reps (+111 pts)
    • 50 lb x 20 reps (+111 pts)
    • super set with plank
  • Plank:
    • 60 sec (+27 pts)
    • 60 sec (+27 pts)
    • 60 sec (+27 pts)
    • 60 sec (+27 pts)
    • super set with lunge