Bizarro's Getting back, and staying back into it log

[Bizarro]

Hey, I'm posting a log becuase I have been struggling to get workouts in lately.
A little History:
I ran track throughout high school, so I had a pretty good core and leg strength, but my upper body and back were always lacking. Anyway college comes around and I no longer participate in any sports, so I decide to workout....on my own....with no experience at all, big mistake. I end up getting tendinitis from doing too many curls with weight I couldn't handle. Long story short, I look to the internet for guidance, find stronglifts5x5 and I'm off. I started back in April 08 and went strong until late in the summer, where I fell of the wagon due to having too much summer fun lol, Anyway since then I haven't been consistent at all, Ive been skipping days and weeks, but I hope that posting a log and some goals will help me feel more motivated.

First, some stats from way back when in April 08:
Height: 5 feet 7.5 inches
Weight: 142lb
Squat: 45lb
Bench: 45lb
Barbell Row: 65lb
(Seated)Overhead Press: 45lb
Deadlift: 90lb
Dips: 3x10
Pullup/Chinup: 3x7

Current Stats as of 12/3/08
(I changed to the new stronglifts too since I like pushups and always had trouble with the rows anyway...I alternate pushups and dips like pullups and chinups though*)
Height: 5 feet 7.5 inches
Weight: 148lb
Squat: 195lb
Bench: 125lb
(Seated)Overhead Press: 95lb
Deadlift: 230lb
Inverted Row 3x7
Dips: 3x10 10lb
Pushups: 3x10 35lb
Chinup/Pullup 3x7 10lb
Prone Bridges 3x30 35lb

If you haven't figured it out yet...I still have a weak upper body compared to my lower body and core.
I have missed 5x5 on overhead press so many times that it gets frustrating.
I used to struggle with barbell rows so I was happy that there was an alternative in the new 5x5 program.
I missed 5x5 on squats for the first time last workout...it most likely is due to me skipping workouts so often recently...I don't want to do that again though
I am seeing change though...crazy muscles I never knew I had, I'm broader now, and people have noticed that my back is much larger than before. Maybe if I get some confidence I'll post my progress pictures...but I'm just too bashful now.

Current Goals
I want to Weigh 160lbs...by muscle gain, should be hard as hell
Squat: 1.5BW
Deadlift: 300lb
Overhead Press: 120lb
Bench: 150lb
Inverted Row: With this I hope to get strong enough that I can go back to doing barbell rows, but with proper form...I like barbell rows but I was never strong/flexible enough to do them
I don't really have goals for everything else other than to keep on incrementing with each workout.

Other Fun Facts:
I used to run on my off days, around 5mi, but its cold and I stopped running for too long, but I swear when the weather is nice I'm going to get back into running
My diet is terrible...not really, I have 3 healthy (home cooked, varied) meals a day, but my snacking is just an insane amount of cookies and crap so I need to cut that out
I started up doing some burpees, today...I hope to continue this

Anyway I plan to update this each M/W/F after my workouts, I hope some people will follow along and keep an eye on me...
-Rob

*I bought the dip attachment, I'm friggin' using it

[chris9]

Nice work getting back on the train, Bizarro. I often throw a set or two of dips in with my pushups but I like the idea of switching it between workouts like pullups and chins. Getting yourself up to 160lbs shouldn't be too difficult if you follow the regime and the eating tips on this site. May I ask why you do your overhead press seated?

[Bizarro]

I workout at home in my basement, so I don't have much room. My ceilings are very low, I'm surprised that I found a decent power rack that could fit. Anyway I cant even put my arms above my head in a full stretch without hitting the ceiling tiles, so I'm stuck with doing seated overhead press.

[Bizarro]

Friday December 5th
Technically my second workout back after spotty workouts for a couple of weeks
3x10 Shoulder dislocations
Squats:
10x45lb
4x115lb
3x135lb
3x155lb
3x5 195lb (Supposed to be 5x5.. ill explain)

Overhead Press:
5x45lb
4x65lb
3x85lb
5x5 100lb

Deadlift:
3x205lb
1x5 235lb

Chinup:
10lbs - 7, 5, 7

Reverse Crunch:
50lb counterweight 3x12

A very good...but also very bad workout for me
Firstly I missed on squats, I HATE missing on squats. I think I may have to go down becuase I havent been consistent, so the weight is too much to handle. I find that my form is suffering and most of all I'm not reaching 5x5. I plan on going to 175 or 180 next workout to get myself back into proper form, and used to hitting 5x5.

Onto overhead press, missing on squats this workout was kind of like a blessing in disguise, afterwards I was determined to not miss on overhead press...which I normally do. It was a challenge and I kind of went completely out of form on the last rep of the last set, but I got it, and that was all that I wanted.

Deadlift...my grip sucks, I almost totally lose it at the end, but I managed to pull through

Chinups, I was aiming for 7,7,7 for chin ups, but my grip slipped on my second set so I'll have to get it next time.

Reverse crunch...oh, my lord did these kill. I did some killer burpees yesterday for the first time in a while, so I felt it in my abs like crazy this morning. I was not prepared for the pain that reverse crunches would put me through today lol

Next week is an A B A week and I plan on doing some serious catching up and getting back into form with my squats. Now off to drink some whey shake, and eat up some fruits...then bed

[Bizarro]

Monday December 8th
Going strong...lifts
3x10 shoulder dislocations
Squats:
10x45lb
4x95lb
3x115lb
3x135lb
5x5 170lb (I went down 20lbs from last and the previous workouts becuase of issues with my form due to my frequent breaks from working out)

BenchPress:
5x5 130lb

Inverted Rows:
10, 9, 7

Prone Bridges:
3x30seconds 35lbs

I really need to start warming up for bench press, its beginning to be to hard to just start up without one. Although I went down a lot of weight with my squats, I think its for the better. My form is a lot better, and hitting 5x5 each time will be motivating and hopefully I will pass 190lbs with no problem.
Yesterday I did some burpees, but not too many as I aggravated my hip about half way through my ladders.
B day tonight

[rere]

I workout at home in my basement, so I don't have much room. My ceilings are very low, I'm surprised that I found a decent power rack that could fit. Anyway I cant even put my arms above my head in a full stretch without hitting the ceiling tiles, so I'm stuck with doing seated overhead press.

That's a shame you can't do the full standing version.
Maybe even do the standing version in a different part of your house/apartment?
I hear you though, you have to make do with what you have.


Peace.

[Bizarro]

I've actually thought about it, but the only place that I can get my bar out of my house, is through the back door since my basement steps have a landing and then a turn to get to the upstairs...not nearly enough room to make a turn with my bar in hand. Anyway I workout late, so I don't think my neighbors would appreciate some weirdo grunting at 11:00 at night....plus its freezing out now
I would really like to try a full standing overhead press, but it may have to wait until I move out of my parents house, or find a nice gym

[chris9]

While I like the idea of "some weirdo grunting at 11:00 at night" in the backyard I would just tell mum and dad to make way for the power rack and set that baby up in the living room. Move the tv downstairs!

[Bizarro]

Wednesday December 10th
3x10 shoulder dislocations
Squats:
10x45lb
4x95lb
3x115lb
3x135lb
5x5 175lb

Overhead Press:
5x45lb
4x65lb
3x85lb
2x5 110lb
1x3 110lb
1x1 110lb

Deadlift:
5x135lb
4x205lb
1x5 240lb

Pullup:
10lbs - 6, 3, 1

Reverse Crunch:
45lb counterweight 3x12

Sigh...I had like no arm strength today. I felt horrible after my crappy attempt at overhead press, and then pullups were horrendous as well. In other news my knees are still going in when I come up with my squats...what a disappointing workout.
Maybe tomorrow I can get in some good burpees, and have a nice 5x5 workout A on friday...we'll see

[Bizarro]

Firday December 12th
Going strong...lifts
3x10 shoulder dislocations
Squats:
10x45lb
4x95lb
3x115lb
3x135lb
5x5 180lb

BenchPress:
2x5 130lb
3x3 130lb

Inverted Rows:
10, 10, 8

PushUps:
10, 10, 10 45lbs

Prone Bridges:
3x30seconds 45lbs

Squats, I think I've corrected my form with squats, my knees don't go in as much and they don't hurt anymore while I'm actually doing squats. After a weekend of rest, I should be in much better shape on Monday.
Bench, I've also made some corrections with my bench press, my grip was too wide, about 28in and I'm a smaller guy, so I made my grip a bit more narrow and the final sets were a little easier (still didn't get 5x5 though)
Inverted rows, I'm getting there once I can get 3x10 twice I'm elevating...then adding weight to 'em
Pushup and Prone, Me+45lb is hard as hell...I'm probably only gonna increase by 2.5lbs next workout becuase...wow...exhausting.

Onto the next week of workouts!!!

[Bizarro]

Sadly...I'll have to take a break until well after the holidays, my knees are constantly bothering me, even if I just squat pick up something I dropped. I plan to give my whole body a good rest and start back up at reasonable weights. I think things weren't going well becuase I took random breaks but then kept on resuming as if I hadn't, and that took a toll.
New Years Resolution, Stick To Stronglifts