community workout logg

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i couldnt resist..i just squatted 155x20 continuous reps im out of breath lol. depth was much better than 135x20 last time..im just getting started with my workout though so ill report all of my results alter.

See, I don't look at it for bodybuilding. I only want more performance in a vertical jump, run faster, etc. I just wanna be really strong, I don't care about gaining more muscle for the most part. Also, the ATG gives more flexibility and balance.

when did i say im a bodybuilder? sure iwanna be jacked but im mostly in it for the power as well. If you feel best with atg then you should do it but personally inever made gains...you seem to have way better genes than me anyhow though so you would prob make gains with both

1/3/13
LEG DAY

last wk did 135x20 continuous reps on squats with piss poor depth.

this wk....
squats-
barx20(this is not a warmup LOL even the abr for 20 exhausts me lol)
135x1
155x20(better depth by far than 135 last wk and continuous reps)

Then did single legged ham curls
did
37.5x20(per leg)
62.5x20(per leg)
100x6 and 3(right and left)..form sucked here lol i wanted 9-12 good form reps lol
did 100 again but put the stack at a lower weight and added the extra weight to the curl part so that it was an ''easier 100'' and it felt a little easier. i had the stack set at 87.5 and then put 12.5 pounds on the part where i curl.

then did leg extensions(single legged)
did
25x12(with two legs)
37.5x10(per leg) total weight=75
62.5x10(per leg) TW=125
87.5x10(per leg) TW= 175
100x16(per leg) TW=200. This was very easy and last wk i couldnt do 1.
my leg extension machine only goes up to 125 pounds which is why i have been doing them one legged. Nexzt wk is going to be hard as im doing 112.5 per leg or 225 TW. The first rep might not happen might have to use two legs for i im also going to try 165x20 with better form and continuous reps. I think once ican do 185x20 continuous reps good form my squat should be back at 230-235x20 doing breathing squats.

finished with decline situps
20 reps each set.so far ive done 1 set not sure if im gonna do anymore.

Well, I also would like to get into Olympic lifting more. To be fair, you can lift more than me in most (or all?) lifts, but I've only been lifting since I was 20 years old, and I'll be 22 next month, so yeah. Not on any drugs, but I do take some Chinese medicine herbs. Also, I hate my genetics. I'm 5'9, and was 180 before lifting. I don't wanna be hyooogzors, I wish I could be like 130lbs and be super strong. That'd be sweet. I probably have decentish weightlifting genetics, just it's sucky for figure skating, where most people are like 130-150lbs or so.

One thing for your back, I know for me, I get random sorta phantom pains in my back sometimes, but a lot is related to adrenal health I found out. Like for example, my back aches if I have a lot of coffee. Try upping your vitamin C intake and see what happens. Your body needs vitamin C to make adrenaline. Foam roll at all?

ive been lifting since a month after turning 15. I started ''training'' 2 months before turning 15(did pushups) when istarted i couldnt even do one f*****g pushup at like 105 pounds and 5'8 lol. Then after two months i did around 7 pushups but had to rest on the ground between reps lol..now ican prolly do 60 at 205-210. After 2 months of that though i stepped into the gym and couldnt even do one rep with the empty bar on bench! My stabilizers were incredibly weak. If irecall ii was doing 20 reps with the abr within a week of benching everyday...but ididnt bench 65x1 until a good 2 months later i believe? I made insane progress though. I benched 135x7 and ithink around 170x1? a yr later. I didnt deadlift much my early yrs however at the same time i was benching 170(around a yr after i started lifting) i saw 135 on the floor with big red bumper plates and thought id look jacked lifting it(didnt even know it was deadlifting iwas doing). i barely deadlifted it lol. Didn't actually start training dls until may 2008 though and quit after hitting a beltless strapless pr of 445 at 179 in June 2010.
squats i think were as bad as my bench. I think i tried unracking 135 and it felt insanely heavy and i could only go down 2 inches or so. I think i would have been lucky to squat 65 even after a yr of benching(i believe even though i was only benching for a yr, that my squat and dl should have been stronger because my supporting muscles got stronger and bc i had improved cns efficiency even if i was only a bench bro)
my curl got insanely strong though. i was curling 40s for reps and maybe even 45-50 for 1 at the same time i was benching 170. My curl hasnt improved much since hs. In hs i was doing 75s for a few reps and i was curling around 130 on a straight bar perfect form for a single...and repping the ez curl bar with 45s for about 5. Now im trying 135x8 next workout but my form wont be that great(ive been using good form but keeping a slight bend in my elbow to increase weight used and keep stress on the bis..although i do use full rom for the first and last reps)..i also weigh much more than 160.

so that's my weight lifting history.....there is more to the story like how i started training squats seriously on and off in January of 2008 but im not really up to typing it lol.

on the plus side i have good genes for grip. I have gripped a 300 pound barbell one handed without using straps or a hook grip. I did a 2 inch ROM rack lockout basically lol. I also have done 655 two handed with a mix grip.
my best dl one handed is 205 but i can probably do 255-300.

ran 3 miles, called it a day

I got good leg, glute, and lower back genetics. Relatively worse upper body genetics. Never did pushups ever and always hated them. My first time benching I could do like 95 for 3? So relatively speaking, it could be worse. I had one friend who's an ex-high school football player, and he was like "C'mon man, you can do this!" and I tried benching 2 plates per side and I could barely unrack it. I think I might have gotten it down like 2-3 inches and just was like "lol no." To be honest, the bench feels awkward for me. Overhead press feels much more normal for me. Also, I do believe the bench is a dangerous exercise. Before the 70s, nobody but baseball pitchers had messed up rotator cuffs and shoulders. Now everyone's walking around with f****d up shoulders, and the only variable that's changed is bench pressing is now the "in" exercise over the overhead press.

My genetics I guess are better. 108 pounds at 5'8? Before working out, I was 230 at 5'9, fat obviously. Then after skating 4 months and dieting, I got down to 180. Now I'm like 190-195 after lifting, at apparently 17% bodyfat. Fat people have the advantage I guess, because you add muscle just to support yourself walking and whatnot. That and excess calories=muscle, to a point.

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Anyway, today's workout... Did 165 back squat (it's assumed from now on, for anyone reading, all squats are done ATG unless I say otherwise) for 4 sets of 5, did one set of 5 135, one set of 5 155, figured 165 was a good working weight. Gonna just go start at "beginner" stage and try a normal 5x5 program and see wtf happens. Felt pretty nice, these squats. Now I finally got my ATG form down, no more bouncing off my toes and that sorta silliness. Would be cool if I got lifting shoes, though. ATG squats in Converse, yay.

Let's see, very happy about my shoulder flies. I did 5x5 with 25s today getting them up all the way (90 degrees) most of the time. So 25s will be the new working weight, I wanna shoulder fly a ton, as it does help ice skating a decent amount. And due to my genes, gotta have more power to offset the weight.

Did some machine rows, with 65 per side, 4x8, one warmup with 55.

Plyo depth drops, I dunno, 15-20 minutes spent on those? I do depth drops off one leg, make sure to land on my toes and on one leg, as it mimics landing of a skating jump.

Warmed up with some of the kneeling jumps, did a few with no weight, did like 3 with a barbell.

Anyway, end this post on this:
[youtube]http://www.youtube.com/watch?v=G56Ey_3zSks[/youtube]

lol i can barely on a good day jog a half a mile

I think running is an aquired taste. I didn't last longer than half a mile when starting out either. If I lifted what you guys are lifting, I'd be sore as hell, probably wouldn't do as much running.

Hour of skating today. Slightly crowded so couldn't do the edgework I wanted. Left inside three turn is coming along, though.

After skating did 5x5 with 95lbs on the standing overhead press. Fuuuu.... Overhead pressing tires me out more than squatting or even deadlifting. I'm wondering if 5 rep sets are even too high rep for the overhead press for me. I started having the back issue by arching at the end of the 3rd set or so. I might switch to 8 sets of 3 instead. If I do lower reps I can recover between sets faster. But I've got crappy upper body hypertrophy, so I don't know if higher reps (relatively) would be better for hypertrophy, and if the extra muscles would translate to strength gains. Maybe when I go for 100 next week, I'll try the 8x3. Least my elbows don't hurt from pressing anymore. Benching made my elbows hurt.

EDIT:
I also could only do 3 my last set. I had to do 2 singles to finish it.

Aha! I'm glad I found this thread because I was about to post an identical one. The inspiration came from the "community hygiene log" in one of the other forums but it seems somebody beat me to it! That's actually a good thing though because it means there are already some people participating

I got an air rowing machine as a Christmas present. My anxiety means I feel like I can't go to the gym or the pool so I wanted something which would provide a workout for most of my body which I could do entirely at home. Perhaps eventually as I become more confident I might feel able to go the gym but in the meantime this is a whole lot better than nothing. The one I have isn't an amazing model, it probably isn't going to last me more than a couple of years. If I stick to my exercise plans for the whole year then I will buy a Concept2 around this time next year.

I got the machine on about 20th December. I rowed for three successive days for 21 minutes comprising a 3 min warm up, 15 minutes of rowing and a 3 min cool down followed by stretches. Then I got lazy over the Christmas period and didn't do any exercise.

I started again 2 days ago and am now committed to exercising at least every other day. 2 days ago I did 31 minutes total, including warm up and cool down. Again this was followed by stretches. Today (about an hour ago - I just finished showering and getting something to eat afterward) I did 33 minutes total including warm up and cool down. Of course followed by stretches. I actually overstretched my left shoulder a little and now it slightly hurts when I move it. Hopefully it will be fine in time for my next rowing session. For now I am going to stick with the length of time I did today. Maybe in a week or two I will increase the time another 10 minutes or perhaps go to 45 mins total.

I'm not in great shape right now - I carrying some extra weight. I am 6 feet tall (182cm) and probably weigh 240ish pounds (110ish kilos). I take a 38" waist in trousers. I'm not one of those guys who you would think "omg he is FAT!" but I am heavier than is healthy and I would be more attractive if I lost some weight. TBH that is part of the reason I want to do this, to be more attractive. Call me vain if you will :p I am less interested in my actual weight and more interested in how I look and trying to avoid getting heart disease. I have been overweight for ages so I have no idea what weight would look good on me so my aim at the moment isn't based on weight; I don't even weigh myself. I'm hoping to get down to at least a 34" waist in trousers. Once I get to that point I'll see if I need to lose more weight - I have a large frame so it is possible that 34" might be low enough, we will see at that point. 34" at least seems a very achievable goal right now and I want to make sure that my goal is achievable.

Anyway there we are, my goals and schedule are established. I expect you all to express disappointment in me if I don't post again within about 48h saying that I have completed my next workout

edit: Forgot to note: I have a chronic pain condition. Sometimes I can barely get out of bed with the pain and even on a good day I am doped up to the max on painkillers. I'm doing this quite gently so I don't injure myself without realising because of the painkillers. That may actually be what happened to my shoulder. It also means that sometimes I may not be able to go for my full planned time. I am going to put everything I have into it though and just put up with the pain as much as I can unless it is an actual injury. Anyone who has had chronic pain will know that isn't always possible though. edit again: The chronic pain thing is another reason I wanted to exercise as there is some evidence to suggest that exercise can help in some chronic pain conditions.

For the chronic pain, it might be worth looking into HRT, hormone replacement therapy, the fancy term for steroids. Steroids are prescribed for such purposes. It's worth looking into if it's as bad as it sounds.

Anyway, today...

Warmed up with 10 reps of 135 back squats.

Then I went for my overhead press, planned 95lbs 5x5, didn't work. So I took Misha Kolyakaev's advice:

http://www.allthingsgym.com/2013/01/mik ... ed-elbows/

He later says to go 5x5 at said 60-70%. So after about 3 failed sets of 95 and progressively lower, I did 5x5 at 80lbs, or 70%.

Then I did front squats 5x5 at 135, going for the 70% thing.

Messed around, push pressed like 115 after just messing around.

Did some mess around snatches and cleans.

Did 5x5 machine rows with 80lbs per side.

Foam rolled and stretched a bit and went home.

That's interesting, I will discuss this with my rheumatologist when I finally get to see her... my first appointment was supposed to be today but she cancelled. I suppose the course of action will be dependent on her diagnosis. I think in doing some moderate exercise I'm probably doing the best thing I can in the meantime anyway



I will try to not be demotivated by your comparatively hardcore workouts haha. You must be in at least good shape if you are discussing hundred of reps and hitting plateaus. I may soon come seeking advice about some resistance training I can do at home as I suspect that strengthening my body could not hurt re: the chronic pain (although I understand that the cardio I am doing will strengthen me to a degree) (edit: and I reckon I can do worse than asking an autistic person for whom workouts appear to be a special interest). I don't think I'm ready for anything more just yet, after yesterday's workout I ache all over but in a good way - I think I went about as far as I could last night without risking injury... maybe I could have squeezed out another 5 mins.

edit again: My shoulder seems to be fine this morning

Eh, it's not that hardcore. The overhead press is about half bodyweight. It depends what you want, I'd say in the mean time learn to squat, just air squats no weight, go all the way down and try your best to keep flat feet and not rock off your toes. The squat and deadlift probably are the best exercises for "everyday strength" the squat will help you run faster and jump higher, and the deadlift makes life in general easier. Nothing's more practical than picking up something heavy off the ground, it helps a lot moving furniture or what have you. For balance, a good exercise is the overhead squat, do it with a broomstick over your head and just get it worked so you can squat all the way down and stay balanced. Don't cock your feet out excessively like \ / when doing squats, though, a little is OK, but not a ton. Like not something close to this _ _ .

Anyway, did overwork my overhead press last night, can feel it today. Oh well.

I skated 40 minutes today.

Did some stretching, really gotta emphasize stretching more. Yay for tight hamstrings.

Did maybe 15 overhead squats with a stick.

But the main thing today was swimming, I swam 52 25 yard laps today. My best prior as an adult was maybe 24. I think I'm gonna alternate lifting days and swimming, and swim for at least an hour on the days I don't lift, so I can get less fat. Also, on the "light" days of swimming, I can afford to go lower carb, but for me going low carb with lifting doesn't work as I like seeing weight go up on the bar. So hopefully going from 190-195ish to 180 shouldn't be too hard. I'm hoping for 180 with abs. But swimming is the only thing I figured out I can do this winter, skating's less of a workout now as my technique is better. And I just hate my life if I sit on a exercise bike or treadmill, so since swimming is an actual thing, yeah. Lotta the lifters and strongman and whatnot do swim. I've heard Dimitri Klokov swims 4 months out of the year during the summer and doesn't lift at all, and Mariusz Pudzianowski swims 3 miles a day, and both people compared to their competitors are quite lean.

So yeah, swimming. New thing I guess.