BrokenR1's training Log

[BrokenR1]

I actually started yesterday. I wanted to start a Log to help me track progress in addition to the excel sheet with exercises and weight done.

I am in Afghanistan as a Contractor so I have limited resources as far as food goes but I'm trying to eat better and have been reading Burn the Fat, Feed the Muscle as well.

I think this link will work... http://www.livestrong.com/profile/brokenr1/ I have been trying to track everything pretty well so I've been on three sites comparing, dailyburn, livestrong, and fitday. Sometimes I have to guess as to the closest food but it gives me a better idea than nothing.

I have an Accu-Measure and a tape on the way to measure some body fat to help with calculations. I currently weigh about 200 lbs or 91 kg and am 6 ft or 183 cm tall.

Goals for now:
10% Body Fat
Squat 135kg
Six pack abs that I can actually see

First day: 21 September 2009

Squat: 20kg 5x5
Bench Press: 20kg 5x5
Inverted Row: 4,0,1
Push-ups: 7,5,4
Reverse Crunsh: 3x12 / 20kg

The squats seemed easy at first so I concentrated on keeping a good form. But by the end of it I felt a good burn so it's good I started out with just the weight of the bar. I definately felt it the rest of the day, stairs became hard to go up, almost fall down stairs when descending as my legs just want to give way, and walking felt funny as I had to lock my knees for a while. And I felt it even more this morning.

The Bench Press was easy and haven't really felt any impact from it.

Inverted Row was quite interesting, took a few times to start getting thefeel for it and I think I still may have cheated a bit and not kept my body quite straight rather using my mid section to assist in a bounce so I could touch my chest to the bar.

Reverse crunches were akward, felt a burn by the end of the sets. I didn't feel it much afterwards yesterday but today I feel some soreness. I can't imagine doing them without a weight to assist me in keeping me down.

[BrokenR1]

Second day: 23 September 2009

Did routine B

Squat: 22.5kg 5x5
Overhead Press: 20kg 5x5
Deadlift: 40kg 1x5
Pullups: 4,3,2 assisted negatives
Prone Bridges: 3x30sec

Legs still are sore from the first day but I tried to stretch a bit and warm up first. The first set was harder to keep my balance and I tended to fall forward but the rest evened out and felt alright.

The overhead press was easy and I tried to keep a good form for when the weight increses.

The deadlift was also easy albeit a bit sore in the legs still. Again trying to watch form for when the weight increases.

The pull-ups were horrible. The first time I tried to hop up but the bar was already high enough it didn't help and I could only manage to make it half way up. I asked for some help and by crossing my feet and assistance I was able to do 4 while trying to lower myself as slowly as possible. The second and third set I used a bar on the side and used my leg to push myself up and lower myself again as slowly as possible. I'm tempted to use the machine after the entire 5x5 is done to at least build up just a little bit of muscle to assist a bit.

Prone Bridges were much harder than I thought they would be. First difficulty was in the abs, but the biggest difficulty was my legs are still so sore.

[BrokenR1]

Third day: 25 September 2009

Squat: 25kg 5x5
Bench Press: 22.5kg 5x5
Inverted Row: 4,3,4 with feet on floor and knees bent
Push-ups: 7,2,4
Reverse Crunch: 3x12 / 18kg

I walked/jogged for about 5 minutes prior to help warm up and get the legs moving as well as 2 sets of squating without any weight to loosen up the legs a bit more.

Legs are feeling better but still a bit sore from the first workout at the beginning of the week. At least I don't have to grasp the railings while descending stairs now.

Bench press felt easy still but I think I've been pushing the bar down my body too far. The last couple sets plus a couple extra to feel it out I tried to keep it centered more higher up on my chest more inline with my shoulders which seemed to make me feel it more. I also need to remember to squeeze my back together while first getting in position.

I changed the inverte row a bit and used one of the fixed machine squat bars whereas last time I used an inverted bench press. This let me put my feet on the ground and bend my knees so I was able to do a few while maining better body position although it still needs work.

Pushups were soso. I need to take a slightly longer break as I cut it short between set 1 and 2 and could feel the difference compared to between sets 2 and 3.

Reverse Cruches are feeling better. I could feel it at the end of the 3 sets but not as much as last time. I can start to see doing it without weights for assistance.


Still working on what I'm eating with my choices over here but at least it's better than it used to be. I'm forcing myself to eat several meals a day around 2,500 calories total and may need to change a bit once I can actually measure fat and recalculate. But that's better than the 500-1000 calories I was eating for the previous couple months which had to do with life problems versus trying to lose weight. I'm starting to feel better as far as my body goes which also helps mentally as well. It helps working out to have a plan and know what I'm going to do and how my progression will work compared to when I would just go run or hit random machines.

[Mouse]

Good start Trev.
Don't worrk too much about the soreness in your legs. As you get used to the exercises, this will go away.

At least I don't have to grasp the railings while descending stairs now.

We've all been there

[BrokenR1]

Day 4: 28 September 2009
Routine B

Squat: 27.5kg 5x5
Overhead Press: 22.5kg 5x5
Deadlift: 42.5kg 1x5
Chin-ups: 3,3,3 assisted negatives
Prone Bridges: 3x30sec

Squat feels better without the initial soreness from the first day. Did have a slight pain in my left thigh from the hip down about six inches after a couple sets.

Overhead press was easy.

Deadlift was a bit off on the weight since I forgot my sheet and just based it off a 5 lb increase. It was easy so I'll make the jump to 50kb next time.

Chin-ups sucked just as bad as pull-ups. Had to help myself up with a foot and try to come down slowly. Did 3 sets of those that way followed by 2 sets of 5 with a couple different weights on the assist machine. Hope to get a little bit more that way since it is still such a difficulty and probably will be for a while.

Prone Bridges were a bit easier but pretty shaky after the squats and other exercises.

[BrokenR1]

Day 5: 25 September 2009

Squat: 30kg 5x5
Bench Press: 25kg 5x5
Inverted Row: 6,6,7 with feet on floor and knees bent
Push-ups: 12,7,5
Reverse Crunch: 3x12 / 15kg

I've been leaning to far forward on the squats so I'm trying to keep my knees at least even with my toes but it doesn't quite seem like it.

Bench press is still good.

Inverted row is doable with feet on the floor and knees bent while knocking them out as fast as possible. Can't quite seem to touch the bar with my chest otherwise yet.

Pushups were better doing them faster as well.

Reverse Crunches are good as well.

[BrokenR1]

Had to move my normal Friday to Saturday due to the Gym being closed.

Day 6: 3 October 2009
Routine B

Squat: 32.5kg 5x5
Overhead Press: 25kg 5x5
Deadlift: 50kg 1x5
Pull-ups: 5,5,3 Jumping up negatives
Prone Bridges: 3x30sec

Squats were good.

Overhead was good.

Deadlift was good.

Pull-ups still sucked. Still can't do one so I jump up and try to lower myself as slowly as possible. Been doing a couple jumping chin-ups on a bar most every time I pass it in hopes to help that area.

Prone Bridges were good.

[BrokenR1]

Day 7: 5 October 2009

Squat: 35kg 5x5
Bench Press: 27.5kg 5x5
Inverted Row: 5,5,4 with feet on floor and knees straighter but still slightly bent
Push-ups: 12,9,6
Reverse Crunch: 3x12 / 14kg

Squats were good.
Bench Press was good.
Inverted Row is still tough and I had to improvise from where I normally do them. Legs were slightly more straight but still on the floor and still bent a bit.
Push-ups were ok.
Reverse crunches were good.

[BrokenR1]

Forgot to add this yesterday.

Day 8: 7 October 2009
Routine A

Squat: 37.5kg 5x5
Overhead Press: 27.5kg 5x5
Deadlift: 55kg 1x5
Chin-ups: 5,5,3 Small hops up
Prone Bridges: 3x30sec

Squats were good.
Overhead Press was good.
Deadlift was good.
Chin-ups felt a little better as I was able to do them without jumping quite as hard. I have been doing a couple on a bar several times a day.
Prone Bridges were good.

[BrokenR1]

Gotta try to do this on the same day to remember better.
Day 9: 9 October 2009

Squat: 40kg 5x5
Bench Press: 30kg 5x5
Inverted Row: 10,9,5 with feet on floor and knees straighter but still slightly bent
Push-ups: 13,10,7
Reverse Crunch: 3x12 / 12kg

Squats were good.
Bench Press was good.
Inverted Row is a problem. Have to do them with feet on the floor and knees bent partially becaue of lack of strength and partly because of the only location I've figured out to do them is using the power rack and barbell.
Push-ups were ok.
Reverse crunches were good.

[BrokenR1]

Day 10: 12 October 2009
Routine A

Squat: 42.5kg 5x5
Overhead Press: 30kg 5x5
Deadlift: 60kg 1x5
Chin-ups: 4,4,4 Small hops up
Prone Bridges: 3x30sec

Squats were good.
Overhead Press was ok, probably getting near stalling already as the last couple sets got pretty hard.
Deadlift was good.
Chin-ups are ever so slightly better but still need some assistance to get started going up.
Prone Bridges were good.

[BrokenR1]

Day 10: 14 October 2009

Squat: 45kg 5x5
Bench Press: 32.5kg 5x5
Inverted Row: 7,3,4 with feet on floor and legs straight
Push-ups: 16,10,9
Reverse Crunch: 3x12 / 10kg

Squats were good but getting tougher.
Bench Press was good.
Inverted Row is still difficult but getting a tad better.
Push-ups were good.
Reverse Crunch was good.

[BrokenR1]

Week 4
Day 12: 16 October 2009
Routine B

Squat: 47.5kg 5x5
Overhead Press: 32.5kg 5x5
Deadlift: 65kg 1x5
Chin-ups: 6,5,5 Small hops up
Prone Bridges: 3x30sec

Squats were good.
Overhead Press was tough, gotta learn better form still and get my body forward while the bar is up.
Deadlift was good.
Chin-ups are ever still getting better little by little but hopping to get started.
Prone Bridges were good.

[BrokenR1]

Week 5
Day 13: 19 October 2009
Routine A

Squat: 50kg 5x5
Bench Press: 35kg 5x5
Inverted Row: 6,6,4 with feet on floor and legs straight
Push-ups: 17,11,9
Reverse Crunch: 3x8 / 10kg

Squats were good, getting tougher.
Bench Press was good.
Inverted Row is still difficult but getting a tad better.
Push-ups were good.
Reverse Crunch was good.

[BrokenR1]

Week 5
Day 14: 21 October 2009
Routine B

Squat: 52.5kg 5x5
Overhead Press: 35kg 5x5
Deadlift: 70kg 1x5
Chin-ups: 4,5,5 Small hops up
Prone Bridges: 3x30sec

Squats was a bit tough on the first set and the rest were a bit easier.
Overhead Press was tough, gotta learn better form still and get my body forward while the bar is up.
Deadlift was good.
Chin-ups are still getting better little by little, but gotta hop to get started.
Prone Bridges were good.