Dave K's Training Log

[Davek]

Lifts as of 4/13/09. Don't have my notes so will try from memory. BF is 15.3%. Goal is 14.5 by end of April.

Squat 205/93.18 last couple of reps were tough but I'm still adding for tomorrow
Overhead 120/54.54, 5/5/4/3 Do over obviously!
Deads 195/88.36 very easy & have begun adding 10lbs each lift
Bench 165/75 5X3 so will redo (didn't have enough time for 5X5 but pretty sure I'll get it)
Inverted +5 adding 2.5 next lift
Dips +15 adding 2.5 next lfit
Pulls 9,5,4
Chins 9,5,4 (?)

[Labrat]

I'm with ya man! One more shot at 120! Let's get it!

[Davek]

Lifts as of 4/21/09. BF measurement this weekend. Goal is 14.5% by months end.

Squat 210, 5 5 5
Bench 165
Inverted +12.5
Dips +20
Overhead 120, 5 5 3 Redo
Dead 205
Chins 9 5 4
Pulls 9 5 4
leg raises/reverse/bridges

Very Pleased w/ Body Look!

[bobu]

Nice work on the lifts and bf%. In just a little over 3mos you're matching me in bench and overhead press and I've been doing it for a year! I don't know if the difference between my lower and upper body lifts is technique related or as I suspect more related to the type of work I've done my whole life. As far as bf I'm afraid "eating clean" is a foreign notion to me. I have improved a little over the last year but I remain a binge dieter(all or nothing).

Continue with the good work. By your 1 year anniversary you'll be a poster boy for "mature" men.

[Davek]

Lifts as of 5/4/09. BF was 15.3% & will measure this weekend. Goal is 14.5%

Squat 135/185/215, 3X5
Overhead 120, 5553 redo
Dead 230
Bench 170, 554 redo
Inverted +15
Dips +25
Chins 10,6,5 excellent gain here as I was stuck on 9,5,4 for a long time
Pulls 9,5,4
Abs

[MaxJ]

Dave, this log is really a motivator, especially in terms of BF loss. You're doing great work! Did you do anything special with your eating habits to speed the fat loss?

[Davek]

Hey Max, First off: God Bless and Thank you for your service to our great country!

Yes, I changed eating to speed up fat loss. Drink lots of water, avoid sugar & saturated/trans fat. (i.e. NO donuts, sweets & such) eliminate bread Almost All together! Started taking Omega 3 & ate a handful of almonds daily ( never knew our body NEEDS fat or our brain will tell it to store it) Added a little HIIT for maybe a month or so.

Lastly, I follow this program to the letter...It Does Work!! I am proof of that & it still amazes me. BTW/ my WO's last about 45 minutes, 3X's a wk.....just amazes the hell out of me.

I don't post as much as I use to but still ck in every couple of days. Please feel free to write me or ask tons of questions on the forum. These guys know what they're doing, they helped me more than I could tell ya'. & stick to the program..it really does work!

[Labrat]

Hi Dave,

Looks like your squats are going up and up and up. Great work!

Idiot that I am, I was thinking that the relative bodyweight benchmarks for all the lifts were for 5x5. Yes, then I went back and read the manual. I was agonizing over how I would ever get to 5x5 240 lb squats (on a beginner program??!). Anyway, after realizing that those were 1 rep max's, I feel much better. I switched to 3x5 (did you switch for all lifts or just squats?) since I had reached all the benchmarks except for 1.5xBW squats. I'm guessing if I get to 3x5 225, I should be able to do 240 one time. Hopefully that will only take another 4-6 weeks...

I saw Medhi mention that he was working on a post for an intermediate program. Any ideas what you'll do next?

[Davek]

Monday 11/30/09

Squat: 155
Bench: 135
Dips: +25
Reverse: 10,8,5

Will take some time to beack in SL conditon.

[guru]

Hi Dave, so nice to see you back. We thought you were gone for good. Take it nice & slow - good luck.

[Labrat]

I agree... good to see you again, Dave.

[Davek]

Thank you Both for the kind welcome. It will take a little time to get back into SL shape (nutrition & strength), but the journey has begun.

Great to see the advances you both have made. Very Impressive!!!

Dave

[bobu]

Good to see you back Dave. Just don't let the NYS Senate work ethic rub off on you living in Albany.

[Davek]

Week ending 12/6/09. BW is 187 (down from 190), BF probably 20%

Squats: 160
Overhead: 100
Deads: 190
Pulls: 5,4,3
Chins: 5,3,2
Bench: 140
Inverted: 10,5,5
Dips+15

Already feeling and seeing a difference! Started working on nutrition as well. Both will take a little time but not too much.

[Davek]

Week ending 12/13/09.

Squats: 165
Overhead: 105
Deads: 195
Chins: 5,4,3
Bench: 145
Inverted: 10,8,7
Dips: +17.5
Bridges'

Still need to address nutrition some but I've made progress.