FahadG's Training Log

[FahadG]

Hi all,

I am Fahad and I have started stronglifts on 16th Oct. My aim is to get stronger. I am not trying to get weight but another 2-4 kilos will not hurt me. FYI, I had a serious back injury during this summer, according to MRI a single nerve was being pressed by a disc in the lower back. I am doing stretching and strengthening exercises for that and I feel much much stronger in that area. Firstly, I was a little scared to start any type of weight exercises but finally I have convinced myself to start it slowly and progressively.

Here are my stats:

Starting weight: 65.5
Height: 5ft8in (173cm)

[FahadG]

Hi all,

I am Fahad and I have started stronglifts on 16th Oct. My aim is to get stronger. I am not trying to get weight but another 2-4 kilos will not hurt me. FYI, I had a serious back injury during this summer, according to MRI a single nerve was being pressed by a disc in the lower back. I am doing stretching and strengthening exercises for that and I feel much much stronger in that area. Firstly, I was a little scared to start any type of weight exercises but finally I have convinced myself to start it slowly and progressively.

Here are my Starting Stats (as of 16.10.2009):

Starting weight: 65.5
Height: 5ft8in (173cm)
Age: 29 years 8 months

Current Stats:
5x5 PR: Squat 10kg · Bench 20kg · OHP 7kg · Deadlift 1x5x12kg
Push-ups: 3x10 · Reverse Crunch: 1x10, 1x7, 1x5 · Chin-ups: 2x1 · Prone Bridges: 3x30Sec

Goal Stats:
5x5 PR: Squat 25kg · Bench 40kg · OHP 20kg · Deadlift 1x5x25kg (More than originally planned)
Push-ups: 3x15 · Reverse Crunch: 3x12 · Chin-ups: 3x5 · Prone Bridges(with variation to make it hard): 3x30Sec

Deadline:
19.11.2009 (4 weeks from now)

My Approach:
Slowly increasing weight each week by 2.5kg in all the exercises focusing on good and right technique to avoid any back injury.

[AbleArcher]

Best of luck Fahad!

[FahadG]

Bad news...My shoulder was not that good when I started SL and with the 2 sessions I had it exaggerated to inflammation. The orthopedic have advised me to take 2 weeks break.

But, I will do at least aerobics, stretching and strengthening exercises as usual to get my back stronger.

Thanks AbleArcher for the motivation.

[FahadG]

After needlessly wasting 4 weeks due to shoulder and rotator cuff enjury, I am back to gym. I started from Monady 16 Nov with as less weight as possible. Here are the stats:

Current Stats:
5x5 PR: Squat 4x10 & 1x12 kg · Bench 3x12 & 2x17kg
Push-ups: 2x12 & 1x10 · Reverse Crunch: 3x12 · Inverted Rows: 3x5

[FahadG]

The last post was for the workout of Mon 16th Nov in Workout A.

This one is for the workout of Thu 19th Nov.

Workout B: Squat 2x12, 2x15, 1x20 kg · OHP 4x20, 1x25 kg · Deadlift 1x25 kg · Chin-ups: 5x1 · Prone Bridges: 3x30Sec

[FahadG]

Dated: 21NOV
Workout A: Squat 3x20, 2x25· Bench 1x20, 2x25, 2X30 kg · Push-ups: 2x10 & 1x8 · Inverted Rows: 0x5

Felt good to reach 30 kgs on BP. Not happy with Inverted Rows performance but I tried for the full 5 times and reached as close as 1 inch to the bar.

[AbleArcher]

Dated: 21NOV
Not happy with Inverted Rows performance but I tried for the full 5 times and reached as close as 1 inch to the bar.

Try squeezing your glutes hard as hell and make sure you pull fast.

[FahadG]

Dated: 21NOV
Not happy with Inverted Rows performance but I tried for the full 5 times and reached as close as 1 inch to the bar.

Try squeezing your glutes hard as hell and make sure you pull fast.

Thanks! Going to try it today again.

[FahadG]

Dated: 23NOV

Workout B: Squat 2x25, 3x30 kg · OHP 1x20, 4x25 kg · Deadlift 1x30 kg · Chin-ups: 5x0 · Prone Bridges: 3x30Sec

[FahadG]

Late updates on the log.

Dated: 25NOV
Workout A: Squat 5x30· Bench 2X30 3x35 kg · Push-ups: 3x10 · Bent Knees Inverted Rows: 3x4 · Reverse Crunches: 3x12

[FahadG]

Late updates on the log.

Dated: 28NOV

Workout B: Squat 5x30 kg · OHP 5x25 kg · Deadlift 1x30 kg · Chin-ups: 5x0 · Prone Bridges: 3x30Sec

[FahadG]

Late updates on the log.

Dated: 04DEC

Workout A: Squat 5x30· Bench 3x35, 2X37.5 kg · Push-ups: 2x12, 1x11 · Bent Knees Inverted Rows: 3x4 · Reverse Crunches: 3x12

[FahadG]

Dated: 06DEC

Workout B: Squat 3x30 2x32.5 kg · OHP 3x25 2x27.5 kg · Deadlift 1x40 kg · Chin-ups: 3x0 · Prone Bridges: 3x30Sec

[FahadG]

I have serious problems with Inverted Rows (IR) and chin-ups.

I can easily manage bent knee IR but normal IR are really difficult for me. I can manage to come close to the bar with just 3-5 cm distance between my chest and the bar but I am not able to touch it.

As for chin-ups, I can jump to the top, then come down half-way and then go to chin-up for a max 2-4 times per work-out. I hope this gets better.