Fkx414's Training Log

[GoinThruIt]

Great job man! Poundages are looking heavy!

[fkx414]

12/22/08

Got back from Korea today. I found a little gym during the middle of my trip in Korea but they only had some few machines. Did some random bench machines and rows and crunches and stuff like that to get some sort of physical activity while I was there. Got food poisoning the last two days of my stay so my nutrition was in a little slump because the physician said to take some medicine he prescribed and not eat until I feel okay again. Besides that, I couldn't wait to head straight to the gym when I landed back to USA. Felt jet lag when I came back and didn't even eat much during my flight back home but I still wanted to go to my gym.

Squats: 5 X 5 with 225 lbs

I cut back to 225 lbs because I haven't done squats while I was in Korea. Nothing much to report. Just focusing and remember my technique.

Overhead Press: 5 X 5 with 115 lbs

Weren't too much trouble except for my last set but I still got them. Maybe 115 lbs was harder than usual because of nutrition and jet lag??

Deadlift: 1 X 5 with 275 lbs

Pull Ups: 8, 5, 4, 4, with BW

Prone Bridges, 60 seconds, 45 seconds, 45 seconds,

Overall: It was a good workout despite the jet lag and my stomach and lack of nutrition, I am thinking a week and I will be back to normal again. We shall see

GoinThruIt: Thanks man! hopefully hardwork and dedication will pay off!

[fkx414]

12/24/08

Squats: 5 X 5 with 230 lbs

Went well. Focused on form.

Bench Press: 5 X 5 with 195 lbs

I don't know if it is me but the weight seemed lighter than before.

Barbell Row: 5 X 5 with 150 lbs

Went well. Bar went to my lower chest every time with little to no hip extension.

Dips: 3, 2, 1, with BW +90 lbs ( 1st attempt after my trip from Korea)

DAMMIT!! this is the worst I have ever done on this exercise. Granted that it is the most weight that I have done on this exercise and have come back from a trip to Korea. However, I really wished I would have gotten 3 X 5. What really did it for me was that I have done the fewest reps I have done on this weight ever. Going to try two more times before it is my first deload on this exercise.

Turkish Get Ups: 3 X 5 with 22.5 lb dumbbell

Surprisingly, it went well. My shoulders didn't seemed to be on fire as usual and I can feel my core trying to fight the resistance. Looking forward to 25 lb dumbbell next time.

Overall: Workout went well except for my weighted dips. I feel like a deload is coming on that exercise but its all part of the journey.

[fkx414]

12/26/08

Squats: 5 X 5 with 235 lbs

Overhead Press: 5 X 5 with 120 lbs

Went well. Looking forward to 125 lbs again.

Deadlift: 1 X 5 with 280 lbs

Chin Ups: 9, 6, 5, 5, with BW

Dammit. Couldn't get 10 reps on my first set. Will get it next time. I really want to get to weight chin ups and pull ups.

Prone Bridges: 60 seconds, 45 seconds, 45 seconds,

Overall: Workout went well. I can feel myself getting stronger as the weights feel a little easier than before.

[fkx414]

12/29/08

Squat: 5 X 5 with 240 lbs

Went fairly well.

Bench Press: 5 X 5 with 200 lbs

Nothing much to report.

Barbell Row: 5 X 5 with 155 lbs

Got it!

Dips: 0/... with BW +90 lbs
3 X 5 with BW +45 lbs

Damn... when I did the 90 lbs I couldn't do even one rep. I just went down but couldn't get myself to get back up. I regressed on my reps significantly. Deloaded right after with 45 lbs on my dip belt and completed 3 X 5. My upper chest felt really tight and felt like they were gonna explode a little. I think deloading to 45 lbs was the right thing to do. This will be my FIRST deload on this exercise since 90 lbs seems like my first brick wall for me with this particular exercise. I guess I should have deloaded a little from 90 lbs when I got back from Korea as I left to Korea doing 90 lbs which was my peak weight on this exercise.

Turkish Get Ups: 3 X 5 with 25 lbs dumbbell PR!!!

Went well. Shoulders didn't seem like they were burning as much as before. Stronger??

Overall: I am pretty happy with my workout. Kinda disappointed about the weighted dips but I am telling myself that it is all part of the plan to self improvement. Think positive.. .Be positive...

[fkx414]

12/31/08

Squats: 5 X5 with 245 lbs

It was heavy.

Overhead Press: 4,3,3,3,3, with 125lbs (first attempt)

Dammit. I thought I would at least get a few more reps.

Deadlift: 1 X 5 with 285 lbs

Last two reps I felt my right hand grip was starting to slip. Still got it though.

Pull ups: 8, 6, 3, 3, with BW

Damn, couldn't get an extra rep on my first set

Prone Bridges: 60 seconds, 60 seconds, 45 seconds

Overall: A little disappointing work out. Thought I would do well on the overhead press and increase a rep on my pull ups. sigh.

[fkx414]

1/2/09

Squats: 5 X 5 with 250 lbs

They were heavy but I got em.

Bench Press: 5, 5, 4, 4, 3, with 205 lbs (first attempt)

I am pretty disappointed that I couldn't get 5 X 5. I don't know what is going on.

Barbell Row: 5, 4, 4, 4, 4, with 160 lbs PR!! (first attempt)

Close. Gonna get it next time.

Dips: 3 X 5 with BW +50 lbs

Went well.

Prone Bridges: 60 seconds, 60 seconds, 60 seconds,

Was going to do turkish get ups instead but I have a pretty bruised elbow and knee from falling on a new years eve party so it was painful to try and do turkish get ups with a bruised elbow and knee.

Overall: It was an okay workout. I am pretty disappointed about not getting 5 X 5 on my bench press since it is not even my heaviest weight I can do them with.

[fkx414]

1/5/09

Squats: 5 X 5 with 255 lbs PR!!!

HEAVY. But i got em.

Overhead Press: 5, 5, 5, 4, 4, with 125 lbs (Second Attempt)

Can't complain. This is the most reps I have ever done with this exercise. I could only go half way up on my last reps for my 4rth and 5th set. Next attempt I am determined to get 5 X 5.

Deadlift: 1 X 5 with 290 lbs

Chin Ups: 10, 6, 4, 4, with BW

WOOOOOT!!!!!!! I finally got 10 chin ups on my first set. Now I can finally go weighted chin ups next time!!

Prone Bridges: 60 seconds, 60 seconds, 60 seconds

Overall: Good workout. I can feel myself getting stronger and I am determined to get 5 X 5 on that Overhead Press next time.

[fkx414]

1/7/09

Squats: 5 X 5 with 260 lbs (PR!! but going to do over, first attempt)

Man the weight was HHHEEEAAAVY!!~~ form was a little sloppy but managed to get 5 X 5. Still not completely satisfied with my form so I am going to do this weight over again next time. I am going to consider this a stall.

Bench Press: 5 X 5 with 205 lbs

GOT IT!!! form was right on.

Barbell Row: 5 X 5 with 160 lbs

GOT IT!! to my surprise, this went quite well.

Dips: 3 X 5 with BW + 55 lbs

Went well.

Turkish Get Ups: 1 X 5 with 27.5 lbs PR!!!

My right elbow and right knee are still pretty bruised from my fall in the new year's eve party that i went to. I could have done more but my bruised knee said no.

Overall: Good workout I accomplished all my goals that I had in mind before I headed to the gym (my bench and barbell row). Going to have to work on my form on my squat with this weight but thats a new goal for a new day

[fkx414]

1/9/09

Squats: 5 X 5 with 260 lbs (second attempt)

Form was much better. Few reps were a little sloppy. I am still not completely satisfied as I usually am if i completed 5 X 5. Going to retry this weight again.

Overhead Press: 5 X 5 with 125 lbs

WOOOOOOTTT!!!! I FINALLY GOT IT!!! 130lbs here I COME!!!

Deadlift: 1 X 5 with 295 lbs

Pull Ups: 9, 5, 5, 4, with BW

Woot!! gained a rep!! once i can go 10 pull ups on my first set than I will go weighted pull ups!!! Thing are looking up!

Prone Bridges: 60 seconds, 60 seconds, 65 seconds,

These are getting easier for me. I think I am going to put a 5 lb plate on my back to increase resistance the next time I do these.

Overall: A kick ass workout. I finally got that Overhead Press and moving on to a heavier weight, gained a rep on my pull ups, and just getting stronger overall. I can say that Stronglifts really changed my health and my outlook on life. Thanks!!

[GoinThruIt]

Great job man! Keep at it!!!!

[fkx414]

1/12/09

Squats: 5 X 5 with 260 lbs (3rd Attempt)

Better but a few reps were still sloppy. Going to deload to 235 lbs when I come back from my week long business trip. I am leaving tonite.

Bench Press: 4, 3, 3, 3, 3, with 210 lbs (1st Attempt)

Mediocre. Weight felt heavy. Couldn't get past 3 reps for the most part. Haven't done this weight in awhile.

Barbell Row: 5 X 5 with 165 lbs PR!!

Felt a little heavy but got it.

Dips: 3 X 5 with BW + 60 lbs

Prone Bridges: 60 seconds, 45 seconds, 45 seconds, with BW + 5 lbs

Was going to do Turkish Get Ups but my elbow and knees are still bruised even more from snowboarding two days ago.

Overall: Mediocre workout. Came to the gym with an aching body because I snowboarded all day about two days ago for my friend's bday thing. My body still feels sore and aching even while typing this training log. Going to go on a business trip for a week and won't be back to the gym till Sunday morning. Going to plan and come back with most of the same weight on my exercises except decrease my volume to maybe 3 X 3 or 3 X 5 instead of 5 X 5 for a little bit so that my body can get used to the heavy weight when I come back in a week. Till then I guess I will be recovering and doing some body weight exercises in my hotel room.

[GoinThruIt]

Looking solid Fk!!! Keep pressing!

Nice squats

[OmegaRedIsDMan]

Deadlift: 1 X 5 with 295 lbs

Wow, nice. Deadlifts really wear me out. I can't imagine doing 295 anytime soon.

Also you seem to be right around where I am stuck at on bench press. I wish you good luck breaking through 210 lbs.

[fkx414]

1/18/09

Just came back from my week long business trip. Got plenty of rest and ate well during the Surf Expo in Orlando, Florida. Went straight to the gym after I came back home.

Squats: 5 X 5 with 235 lbs

Start of my deload. Concentrated on form.

Overhead Press: 4, 3, 3, 3, 3, with 130 lbs PR!!! (1st Attempt)

Can't complain. This is the most weight I have ever done.

Deadlift: 1 X 5 with 300 lbs

Weighted Chin Ups: 4 X 5 with BW +2.5 lbs PR!!

WOOOT!!! went pretty well. I am happy to start doing weighted chin ups! can't wait until I can do weighted pull ups!!

Prone Bridges: 60 seconds, 45 seconds, 45 seconds, with BW + 5lbs

Overall: Pretty good workout after a week long break. I was concerned that I wouldn't do well because I haven't lifted in awhile. I am glad I was wrong