Bert's Log

[berticus25]

9/6

Squats 175 3x5 (legs were really tired, sore, tight, felt really heavy, i guess 4 weeks does make a difference)
Overhead Press 80lbs 5x5 (barely got the last rep on the last set, 4th set last rep was difficult too)
Chin Ups 9/7/5 - (not too big of a drop, hopefully can put it up to 11 or 12 within the next week)
Prone Bridges 3x30 secs

[berticus25]

9/9

Squats 180lbs - 3x5 (pretty hard...)
Bench 125 - 5x5 (managed to get 5x5, did not feel toooo difficult, maintained a bit of strength from break)
Inverted Rows 3x9/7/5 (very hard, glad i didn't drop down too much no this exercise)
push ups 3x33/20/10 (wow really hard, chest really got tight and arms after first set)
reverse crunches 3x12

9/11

Squats 135 5x5- dropped down on weight because i know i lost a lot of strength over my 4 week break, need to work on form again, on all exercises.
Overhead Press 85lbs 5x5/5/5/3 - had to stop for two reasons, couldn't get all reps on 4th set and i could feel shoulder bones or something rubbing against each other, maybe need my arms farther apart, not sure, going to drop down weight significantly and see how that goes.
Pull Ups 9/7/5 - was pretty happy i got 9 on first rep after long break
Prone Bridges 3x30secs

Weight has increased to 155, heaviest i've ever been, gained a couple pounds since I started again

[berticus25]

9/13

Squats 145 5x5 - workin mah way back up
Bench 130 5x5 - still felt pretty good, interested to see how 135 goes.
Inverted Rows 3x9/7/6 - almost had 10 but didnt get close enough to the bar, strangely felt better on last set than last time.
Push Ups 3x34/20/15 - still okay on the first set, second/3rd sets killing me.
Rev Crunch 3x12 - damn still burnnnnn

[Transformer]

hi Bert, good to see you are back on track Success!!

[berticus25]

yeah thanks, feels great to start lifting again.

from 9/16

Squats 150 5x5
Overhead 75lbs 5x5 - actually felt pretty heavy, shoulder was ok i think
Deadlift 136lbs 5x5
Chin Ups 3x11/7/6 - first set felt pretty awesome
Prone Bridges 3x30 secs

[berticus25]

9/21

Squats 155 5x5 - working on form with regards for my arms/hands, trying not to push against the bar too much and keeping my arms straight not at a 45 degree angle.
Bench Press 135 5x5 - felt good, thought it would feel heavier, progressing nicely again i think.
Inverted Rows 9/6/5 - kind of disappointed, i might have started too soon after bench.
Push ups 3x 33/22/15 - damn you pushups
Rev Crunches 3x12

[berticus25]

Ok, got a little lazy and didn't post my last two workouts cus I don't remember the amount of reps on the till failure, also it's been a week since i lifted because I had to move and bunch of other stuff been going on.

Today 10-9-09

Squats 170 5x5 - legs felt fresh and got all five sets fairly well, making sure i'm going low enough this time round.
Overhead Press 85lbs - shoulder felt fine, and managed to work through all five sets fairly well, didn't struggle with last set/rep.
Deadlift 1x5 146lbs - shoulder actually hurt slightly doing this from the pulling up on the bar, didn't hurt after or much though, weird feeling.
Chin Ups 3x12/8/6 - i think this is the most amount of chin ups i've done so far, or at least even, was surprised.
Prone Bridges 3x30 secs

Even though I missed a week and some protein intake I gained a little weight, at a good 156, 4 more pounds and I'll be really happy, but I will definitely want to get 5-10 more pounds after that.
142-156 so far, i am happy to say the least, slowly but surely!

[berticus25]

10-12

Squats 175 5x5 - last set was difficult enough but all five sets felt like I did them fairly well
Bench Press 145 5x5 - last set was difficult but didn't feel like I would fail, next increase should be quite difficult, shoulder not hurting this time around so far.
Inverted Rows 3x9/7/5 - kind of disappointed but haven't done too many of these recently and did workout out of order....not because i wanted to, last time i do that
Push ups 3x33/20/14 - also disappointed, will try for more next time around.
Reverse Crunch 3x12- always feel the burn on these

[berticus25]

10-14

Squats 180 5x5 - got through all five sets, pretty difficult, trying to maintain good form especially on later sets/reps.
Overhead Press 85lbs (last wkt was 80lbs not 85) 5x5 - really heavy, made 5x5 but next increase is going to be very hard, shoulder still feeling ok.
Deadlift 146lbs 1x5 - felt fine, shoulder felt better this time on deadlift, last time felt slight pain, form is definitely better now on deadlift as well.
Pull Ups 3x10/7/5 - very happy with the amount of pullups today, most i've done and now on par with chin ups, hopefully can increase chinups next time.
Prone Bridges 3x30secs - still difficult enough but might add a few seconds next time around.

Between 156-157lbs now, should hit 157 next time I weigh!

[berticus25]

10/21
was a light workout day after a week break
highlights, did 36 push ups on first set - kind of expected after light day on bench.
low, still only did 9 or 10 reps on first set, inverted rows.

10/23 back to normal

squats 185lbs 5x5 - focused on form, much better than the last time i got to 185, 190 will be a challenge today
Overhead Press 90lbs 5x5 - geezus i hate overhead, i managed to get through all 5 sets but they were very hard. might fail next time. however, good news is shoulder wasn't bothering me.
Deadlift 151lbs 5x5 - wasn't too difficult, think i need to add 10lbs a few cycles to get even or slightly ahead of my squat weight.
Chin Ups 3x12/8/6 - good day for chin ups, i think its tied for the most i've done and felt pretty good while doing it.
Prone Bridges 3x40secs - did 40 secs instead of 30, wow pretty hard, i think i will continue doing 40 though.

Not sure about weight, scale was messed up at the rec center, will check today again after workout.

[berticus25]

10/25

Squats 190lbs 5x5 - legs pretty tired by 3rd set, got through all sets but pretty rough last 3 reps, have to try and maintain form as weight increases, so far so good.
Bench press 150lbs 5x5 - whew, pretty heavy, barely got all sets, next time as last time i think i'll fail on 155, but we'll see!
Inverted Rows 3x9/6/5 - disappointed i haven't been able to do more of these, though i think it coincides with the heavier weight and difficulty
Push Ups 3x35/19/15 - hopefully i can start using my resistance band if i get around 35 again I think i will at least.
Reverse Crunch 3x12 - it burns

can't seem to get over 156, gonna step it up this week in terms of diet.

[berticus25]

late update

10/28

Squats 195lbs 5x5
Overhead 95lbs 5x5/5/4/3/3 - dont remember if this was what it was but i know i failed
Pull Ups 3x10/7/6
Prone Bridges 3x40secs

10/30

Squats 200lbs 5x5 - pretty hard, felt better than last workout, slight pain in pelvic bones when going up last time but not there this time, i think its just adjusting to the weight/warm up.
Bench Press 155lbs 5x5/4/3/3/3 - damn heavy for me, i think i did more than last time i tried 155, i feel confident in overcoming 155 in the next two tries.
Inverted Rows 3x9/6/5 - still damn hard
Push Ups 3x35/22/17 - averaging around 35 now, need to remember to use my resistance band.
Reverse Crunch 3x12 - still burns

still stuck at 156lbs, gotta get 157 this week.

[berticus25]

11/1 Light Day

11/8 Normal

Squats 205lbs 5x5 - got 5x5 but not good form, 3rd set was questionable and last two were"okay", gonna redo it and counting it as a failed attempt #1
Bench 155lbs 5x5/5/5/4/3 - thought i might not be able to do as many since i took a slightly long break but I ended up doing better than the last attempt.
Inverted Rows 3x9/7/6 - might have been able to get on more on second set, need to make sure i try hard and set a goal each time round.
Push Ups 3x35/22/17 - yeah push ups are still hard, time to start using resistance band but need to get a different one for it.
Reverse Crunch 3x12

Slightly moving into a more solid 156lbs, nearly 157, have to make sure i dont' miss any days for a few weeks at least. Shoulder isn't really hurting just on squats when i push up on the bar, trying to fix this but it is difficult to just hold the bar.

[berticus25]

11/11

Squats 205lbs 5x5 - cleared it this time, and good news not really any shoulder pain
Overhead press 95 lbs 5x5 - honestly I'm not sure if I cleared 5x5, might have lost count two sets, going to do this again next time i think. (again no shoulder pain)
Deadlift 156lbs 1x5 - not extremely difficult, need to catch up with squats though, which i should squats are getting quite heavy now.
Chin Ups 13, Pull Ups 9/4... - okay messed up, did first set as chin ups and was happy cus 13 was the most i have ever done, them my friend corrected me and said it was pull up day .
Prone Bridges 3x30 secs