Cameron's Training Log

[cameronplatt]

Workout 2/5/09:

Squats: 275#x5,5,4,5,3
Incline Bench Press: 135#: 3x5,1x4,1x5
Bent-Over Row: 135#: 6,5,4
Dips: 14,8,8
Bicep curls: #85: 12,9,8
Calf raises: #125: 3x20
Reverse Crunches: 3x20
Oblique Crunches: 3x20x45#/side
Cardio: None today.

[cameronplatt]

Workout 2/7/09:

Squats: 5x5x275#
Overhead Press: 5x5x#115
Deadlift: 1x5x295#
Pull-ups: 7,5,3
Tricep extensions: #90: 11,9,9
Prone bridges: 3x45sec.
Oblique crunches: 3x20x45# (per side)
Shrugs: 3x12x180#
Cardio: None today.

Gains:
+10# squats
+5# OHP
+20# deadlift
+20# shrugs (and down reps to 12 from 20)

[cameronplatt]

Workout 2/9/09:

Squats: None today.
Incline Bench Press: 135#: 5x5
Bent-Over Row: 135#: 6,4,5
Dips: 15,9,8
Bicep curls: #85: 12,10,10
Calf raises: #135: 3x20
Reverse Crunches: 3x20
Oblique Crunches: 3x20x45#/side
Cardio: None today.

Gains:
Completed 5x5 on incline @ 135#
+1 rep dips (new 1st set max!)
Ready for 90# bicep curls
+10# calf raises

[cameronplatt]

Workout 2/11/09:

Squats: 5x5x280#
Overhead Press: 5x5x#120
Deadlift: 1x5x305#
Pull-ups: 9,5,4
Tricep extensions: #90: 12,11,9
Prone bridges: 3:00 minutes
Oblique crunches: 3x20x45# (per side)
Shrugs: 3x12x180#
Cardio: Bike, 21mins, 216cals, 174 HR

Gains:
+5# squats
+5# OHP
+10# deadlift
+3 pull-ups
+3 reps triceps (almost had the 10th rep on the 2rd set -- tried 3x for it, but stalled on the skull-crusher)
Prone bridges for days, son!

Notes:
* I've had a tightness in my chest, right side of the sternum, and mirrored in my back, for 4 days. Feels like it needs to be cracked or popped. Any ideas?
* On deadlifts last time, I felt my grip slipping. Today (at over 300#, what up!), I almost dropped the bar on the 5th rep, and felt that I rushed it a bit. I could have gone way slower on those but for my grip. I don't want to lift with wrist straps, but don't know what else to do. Ack!
* Can you tell I'm psyched on my workout? It feels hella good. Yes, "hella." I'm from NorCal. Deal with it.

[cameronplatt]

Correction: I deadlifted 315#. Holy crap.

As talking Barbie said: Math is hard.

[cameronplatt]

Workout 2/15/09:

Squats: 285#: 5x5
Incline Bench Press: 140#: 4x5, 1x4
Bent-Over Row: 135#: 6,5,5
Dips: 16,11,9
Bicep curls: #90: 10,10,6
Calf raises: #145: 3x20
Reverse Crunches: 3x20
Oblique Crunches: 3x20x45#/side
Cardio: None today.

Gains:
+5# squats
+1 rep bent-over row
+5 reps dips (new max on each set -- daaaaamn!)
+10# calf raises
+5# bicep curls

Notes:
* I realized today that the way I 'm doing my reverse crunches is giving me the pain in my sternum and back (mirror image) that I mentioned a couple of workouts ago. Odd -- I'll have to video that and analyze.

[cameronplatt]

Workout 2/16/09:

Cardio: Bike, 35 mins., 340cals, 150HR (interval training)
.

[cameronplatt]

Workout 2/17/09:

Squats: 5x5x290# (1st set on smith rack; don't think it mattered)
Overhead Press: 125#: 2x5,1x4; 120#: 2x4
Deadlift: 1x5x315#
Pull-ups: 9,5,4
Tricep extensions: #90: 12,12,10
Prone bridges: 2:30 minutes
Oblique crunches: 3x20x45# (per side)
Shrugs: 3x12x190#
Cardio: None

Gains:
+5# squats
+10# deadlift
+2 reps triceps (ready for 95#)
+10# shrugs

Notes:
* Mixed grip on deadlifts is outstanding -- I feel like I can do way more weight! I'm going to start adding 10-20# each time until it feels really tough again.
* I almost passed out at the end of my squats today. It's getting really tough to add weight, but I am pushing hard to get through my next 3 milestones: 300#, 315# (three plates), and 340# (1.5x BW).
* Moderate gains today over last time. I guess every day can't be a record-breaker.

[cameronplatt]

Workout 2/19/09:

Squats: 295#: 5x5
Bench Press: 170#: 5x5
Bent-Over Row: 135#: 6,5,5
Dips: 15,12,9
Bicep curls: #90: 10,10,9
Calf raises: #170: 3x12
Reverse Crunches: 3x20
Oblique Crunches: 3x20x45#/side
Cardio: None today.

Gains:
+5# squats
+5# bench press
+25# calf raises
+3 reps bicep curls

Notes:
* In my effort to get 295# 5x5, I think my form suffered. I noticed on the last couple of sets that I was not going down to parallel, let alone below it. I was stopping about 3" above where I should be. I will stay @ 295# until I can get parallel 5x5.
* I took the reverse crunches really slow today and concentrated on form and muscle tension -- it felt good and not painful, so I will continue to do them that way.
* I have to start limiting my caloric intake and really hit the cardio hard. I have noticed how firm and taut my core muscles are, and how well my arms are coming along, but it would be a lot easier to see all those great muscles if I could get rid of a bit of fat around the middle and all over. I think the 15-18% body fat target I set for the end of 2009 is very doable if I just cut out alcohol most days/week and hit cardio 3x/week without fail. I'm already down 4% BF since I started this program (but up 3-4# overall, which is fine).

[cameronplatt]

Workout 2/17/09:

Squats: 5x5x295# (smith rack)
Overhead Press: 125#: 3x5,1x4; 120#: 1x4
Deadlift: 1x5x335#
Lat pulls: 180# 3x6
Tricep extensions: #95: 10,10,7
Oblique crunches: 3x20x50# (per side)
Cardio: None

Gains:
+20# deadlift

Notes:
Had to work out in a hotel gym without a power rack or other stuff I'm used to having. I'm pretty impressed that I was able to squeeze in a pretty good workout in between two nights of hard partying at a friend's wedding, but I'm looking forward to getting back into the gym properly today.

[Jcraig]

Looks like you are making good progess. If you still want to participate in the 1.5xBW Squat Challenge, please reply to that thread with new PR's so I don't have to track down your new numbers. Thanks.

[cameronplatt]

Workout 2/26/09:

Squats: 295#: 5x5
Bench Press: 165#: 2x5, 170#: 2x5,1x7
Bent-Over Row: 115#: 10,6,5
Incline Bench: 135#: 4x5,1x3
Bicep curls: #90: 10,10,9
Calf raises: #170: 3x12
Reverse Crunches: 3x20
Oblique Crunches: 3x20x45#/side
Cardio: None today.

Notes:
Last workout was 2/21/09. Been slacking lately b/c of travel and a hellof busy day/night work schedule (working during the day and shooting photos for a music festival at night). I'll get back on it, but it's frustrating to have to break routine.

[cameronplatt]

Workout 3/4/09:

Squats: 5x5x300#
Overhead Press: 120#: 5x5
Deadlift: 1x5x350#
Pull-ups: 7,6,5
Tricep extensions: #95: 10,10,8
Oblique crunches: 3x20x45# (per side)
Cardio: None

Gains:
+5# squat
+15# deadlift

Notes:
* Having slacked off lately, (three workouts in two weeks), I have noticed some slippage -- notably in OHP, pull-up, and bench.

* I have been on the Stronglifts program now for 3 months (I'll go ahead and count that last two weeks), having started on 12/3/09. Here's a look at the gains I've made over the past 3 months:

Body composition: ( past / current):
Body Fat: 26.5% / 22.5%
Weight: 226# / 225#
Neck: 16.5" / 16.5"
Bicep (slack): 13.75" / 14.5"
Bicep (flex): 14.5" / 15.625"
Chest: 41.5" / 43"
Waist: 39" / 36.5"
Thigh: 24.5" / 25.5"

Lifting records:
Squat 5x5: 95# / 300#
DL 1x5: 115# / 350#
Flat bench 5x5: 135# / 170#
OHP 5x5: 60# / 120#
Pull-ups (1st set max): 2 / 9
Dips (1st set max): 10 / 16
Inverted row (1st set max): 8 / 16
Bicep curl (3x10): 65# / 90#
Tricep ext (3x10): 70# / 95#
Shrugs (3x12): 160# / 190#

[cameronplatt]

Workout 3/22/09:

Squats: 4x5x295#, 1x4x295#
Overhead Press: 115#: 5x5
Deadlift: 1x5x315#
Pull-ups: 7,5,3
Tricep extensions: #90: 12,10,10
Shrugs: 1x12x90#, 2x12x100#
Oblique crunches: 3x20x45# (per side)
Cardio: None

Notes:
* Not too bad for my first workout in 18 days. Getting back into my workout routine, starting today. No more slacking, slacker.

[cameronplatt]

I've been quite a slacker over the past 6 months, being preoccupied with family crises and work. Regardless, I looked back on my stats in March and wanted to punch myself for slipping this far. I feel like crap, I am not happy with my body composition or looks right now, and am renewing my efforts to get back at it hardcore. Problem is, I keep going too heavy too fast and straining my lower back. So, I'm lowering my squats and deadlifts artificially to get my form back, and will be posting regularly. That said, here's where I am as of right now:

Workout 9/15/09:

Squats: 5x5x255#
Bench Press: 155#: 3x5, 1x4, 1x3
Bent-Over Row: 115#: 6,5,5
Incline Bench: 115#: 1x6,1x4,1x2
Bicep curls: #80: 10,8,5
Calf raises: #140: 3x20
Reverse Crunches: none today -- didn't want to further hurt my back
Oblique Crunches: ditto

Current body composition:
Body Fat: 24.5%
Weight: 228.5#
Neck: 16.5" / 16.5"
Bicep (slack): 13.75"
Bicep (flex): 14.75"
Chest: 41"
Waist: 39.5"
Thigh: 25.5"

So, it looks like I'm back where I started way back in December '08. I'll be posting pics later, and will do so every 2-4 weeks now so that I have a reference point(s).

Goal by Valentine's Day (6 months away, my present to my fiancee and myself):
Body fat: <18%
Weight: ~200# (secondary to BF/BMI)
Neck: 16.5"
Bicep (flex): 16"+
Chest: 44"
Waist: 36" or less

I am currently eating <2000 cal/day with a cheat day, very little alcohol, no fried foods, and trying to stick to a high-protein, whole foods diet. Lots of dairy, eggs, chx/fish, fruits, veg, whole grains. Staying away from boxed foods and anything that can be ordered from the car.

Okay, Cam -- let's get to work!