Bert's Log

[berticus25]

Stats:
25 yrs
5'11
143lbs 4/21/09

Max: Don't know Maxes yet
Goals: No Goals yet except gain at least 15 pounds in 2-3 months, will set strength goals once I have increased my weights after a couple weeks.

Pains:
Slight left knee pain if over used running from strained mcl from football days, no pain so far doing squats with little weight.

4/21/09

Standard 5x5 Beginner Workout A

Squat 5x5 Bar Only
Bench Press 5x5
Inverted Rows 3xF - wow these were a lot harder than I expected, can't remember how many I did but I know it wasn't more than 10 any set. Goal to do at least 10 by next Tuesday, great workout from this.
Push-Ups 3xF - Kicked my ass in the 4th and 5th sets, will try to do at least 10 the last two sets by next Tuesday.
Reverse Crunches 3x12 - Not too hard, should I increase to 5 reps or change this in any way?

4/23/09
Workout B

Squat 5x5 added 10 lbs weight (no 2.5 weights)
Overhead Press 5x5- decent workout without weights, very fun
Deadlift 1x5 - nothing to say really, knee held up still
Chin Ups 3xF - Just realized I did 5 sets till failure, next time won't do 5, but made 7 first time, i think 4 on last set, nice workout from this
Prone Bridges 3x30 seconds - difficulty only last 10 seconds but overall not bad, should i increase to 5 sets? though with the reverse crunches im thinking as my weight on the other exercises increases this will be increasingly harder...

[berticus25]

Realizing I MUST wake up early and eat breakfast or else my calorie goal for the day is much much harder, will definitely try to go to sleep earlier and wake up by 7 or 8am. Also there is a rock wall at my university rec center where I work out I wonder if this would be a good exercise maybe once a week?

[berticus25]

4/25
Workout A

Squats 5x5
Bench Press 5x5
Inverted Rows 3x10/6/4
Push Ups 3x20/15/10 (cant remember for sure was at parents and didnt write it down)
Reverse Crunch 3x12

4/28
Workout B

Squat 5x5 85 lbs
Overhead Press 5x5 55lbs
Deadlift 1x5 95lbs
Pull Ups 3x7/4/4
Prone Bridges 3x30

4/30
Workout A

Squat 5x5 90lbs (pretty difficult today, played racquetball for 2 hours yesterday thighs were killing me and was already sore)
Bench Press 5x5 85 lbs (easy but working on form each time, i think i will be prepared in the next few workouts for the heavier weights)
Inverted Rows 3x12/10/7 (felt much easier today than last time, working on form still , trying to lead with chest)
Push-Ups 3x35/20/15 (definitely felt much better today the first set, feels like my strength is getting better already)
Reverse Crunch 3x12 (working on form, much more difficult after having added weight to other exercises and make sure I'm performing them correctly)

only disappointments is losing a pound in a week, especially the last few days I haven't had a chance to eat as much I would like, and probably lost a lot of calories last week from kayaking and lifting weights, and playing racquetball this week. Will try to drink more milk but I've never been a big fan and I don't think I can do a gallon a day because of taste and $$. Either way I feel like I'm getting stronger and it is keeping me going.

[berticus25]

also wanted to add my knee seems fine doing squats, only when I play racquetball or jog does it start hurting after a couple hours probably from the side to side motion affecting my mcl.

[berticus25]

5/2
Workout B

Squats 5x5 95lbs (felt better today legs not sore, but thighs tighten up quickly after first two sets, need to work on my form though i think it might be contributing)
Overhead Press 5x5 60lbs ( i can see myself having real trouble in 15 more pounds or highly likely, sooner, was tiring after 5 sets)
Deadlift 1x5 90lbs ( i think i did the wrong weight today but i think i just put it down wrong last time, will increase 5lbs as normal next time)
Chin Ups 1x10/7/5 (seemed like i was so much lighter today, was happy I could get 10 this time, will go for 12 next time)
Prone Bridges 3x30 (definitely getting harder as weight increasing)

[berticus25]

5/4

Squats 5x5 100lbs (felt great today, only last two sets were a little bit harder, definitely concentrating on form and pushing off heel more)
Bench 5x5 90lbs (still easy enough to work on my form, it is becoming more obvious as i practice on the grip which is the correct way because it feels better.
Inverted rows 3x12/11/10 (little easier but still one of the hardest exercises to do, will try to get 14 first set and 12 last set next time)
Pull ups 3x3/3/3 (okay screwed up today and did pull ups instead of push ups, was wondering why they were so hard i could only do 3 on each set, inverted rows added extremely to the difficulty. Did some pushups at home to make up for it but will just continue with chin ups next time and continue as normal)
Reverse Crunches 3x12

also weighed in again today at 146, which is up from 142, not sure if this is a normal fluctuation or trying to eat more has paid off, will weigh again next tuesday.

[berticus25]

5/7

Squats 5x5 105lbs (felt like i had to take a little more time to res, only maybe 20 or 30 more seconds but definitely noticeably more difficult)
Overhead Press 5x5 65lbs (definitely getting substantially more difficult, effected me when i was doing chinups for sure)
Deadlift 1x5 95lbs (still simply working on form, getting better)
Chin Ups 3x11x7x5 (setting a goal to get 12 next time, though with increasing weight on other exercises this is getting really difficult)
Prone Bridges 3x30 ( i think i might switch to doing some of the other variations of prone bridges, one leg raised etc..)

[berticus25]

5/9

Squats 5x5 110lbs (felt the same as 105, thighs getting pretty tight after 3rd set)
Bench 5x5 95lbs (can definitely tell when my form is good, can't wait for 135lbs which is usually where it is a little tough, might not be able to do 5sets of those.)
Inverted Rows 3x12/8/6 (didn't do as many as last time but i think i'm performing them with better form this time, i moved the bar up so my arms would get a full extension)
Push Ups 3x33/22/15 (going to push for 35 next time)
Reverse Crunch 3x12

[berticus25]

5/12

Squats 5x5 115lbs (legs felt better today but seemed a little more difficult on last two sets, the next 10 pounds will be fairly challenging, might stall out on next 20lbs)
Overhead Press 5x5 70lbs (was able to do 5x5 still, felt good and solid doing all five sets, close to reaching the wall on this however, probably next 10 pounds)
Deadlift 1x5 100lbs (always a fun exercise, still focusing on form, i think it has improved since i started)
Pull ups 3x5/4/3 (holy balls these are still really difficult, ill be very pleased when i can do 10 of these)
Prone Bridges 1 leg up 3x12 (didn't like these very much, next time will try moving weights from side to side)

Also weight stayed at 146 for this last week, will shoot for another pound or two by next Tuesday.

[berticus25]

5/14

Squats 5x5 120lbs (made 5x5 but the last set, the last squat was fairly difficult, i can certainly see myself stalling out at 130, legs did feel pretty good throughout)
Bench Press 5x5 100lbs (Was able to get through this 5x5 set fairly easy still, 10-15 more pounds might prove challenging though, cant wait)
Inverted Rows 3x13/8/6 (damn these are hard, managed to get one more on first set than last time)
Push Ups 3x35/24/16 (damn these were hard too pushing it as much as i could, managed to squeeze out a few more than last time)
Reverse Crunches 3x12

[berticus25]

5/16

Squats 5x5 125lbs (okay felt like i almost stalled on on my very last set and the very last squat, i think i can do 130, 135 will be the real test i think, cant wait to find out)
Overhead Press 5x5 75lbs(SOB these were hard, next 5 pounds i might be able to do, looking forward to finding out next cycle of this workout)
Deadlift 1x5 105lbs (form feels good can't wait for heavier weights)
Chin Ups 3x11/6/5 (damn still hard as hell)
Prone bridges 3x12

[berticus25]

5/19

Squats 5x5 130lbs (pretty difficult, don't think ill be able to do 5x5 next workout)
Bench Press 5x5 105lbs (harder than I thought it was going to be, next 10 pounds will be challenging)
Inverted Rows 3x12/9/6 (felt fine doing inverted rows, but felt tired on other exercises today)
Push Ups 3x31/20/15 (not sure if it was the heavier bench weight or not feeling like i had energy but wasn't able to do as many today)
Reverse Crunch 3x12 (mmm feelin the burn)

wasn't able to weigh myself today, wasnt at my usual gym.

[berticus25]

5/21

Squats 5x5 135lbs (holy balls getting pretty difficult, had to take longer rests than usual but was able to do 5x5)
Overhead Press 5x5 80lbs (dayum hard, hard to struggle on last set, will have to try very hard for next cycle)
Deadlift 1x5 110lbs (finally getting into heavy enough weight, love doing deadlifts fun exercise)
Pull Ups 3x7/4/3 (was happy with doing 7 today, cant wait to improve on these)
Prone Bridges 3x12

went up 1 pound to 147 now!

[berticus25]

seems like i might not be able to workout for one week, the recreation center at the university is closing down from saturday 23rd until the 31st, what should i do? take the week off and eat well? my apartment complex has a weight room but no squat rack or anything the 5x5 program uses. i have an iron gym pull up bar in my apartment and maybe i could do pushups, crunches.

[berticus25]

Finally got to work out 6/2/09
Squats 140 lbs (was able to get 5x5 barely, going to be sore next exercise so will be interesting if i can handle 145 or not)
Bench 110lbs (still okay on bench, next 10 pounds will probably be more challenging)
Inverted Rows 3x12/9/7 (hopefully i can pump out more next time)
Reverse Crunches 3x12