Fkx414's Training Log

[fkx414]

2/16/09

Squats: 5 X 5 with 270 lbs (3rd Attempt)

Form wasn't that great. Time for a deload.

Bench Press: 4, 4, 4, 4, 4, with 215 lbs (3rd Attempt)

Gained a rep on my fifth set. Time for a deload.

Barbell Row: 5 X 5 with 165 lbs

Weighted Dips: 1 X 2 with 90 lbs
3 X 5 with 87.5 lbs

Couldn't get my third rep with 90 lbs so I moved the weight down to 87.5 lbs. Planning to increase the weight load by 2.5 lbs from now on.

Front Squats: 5 X 5 with 135 lbs

I think i am getting the form down pretty good now. I feel it in my abs.

Overall: Good workout. Gotta defeat 90 lbs with the weighted dips next time. Will start Texas Method after two more weeks.

[fkx414]

2/18/09
Texas Method (recovery day)

Decided to switch to Texas Method sooner than expected. Since I did some volume on monday, I decided to have a recovery day today.

Front Squats: 3 X 3 with 145 lbs PR!!

Overhead Press: 3 X 3 with 130 lbs

Weighted Chin Ups: 4 X 5 with BW + 10 lbs PR!!

I did weighted chin ups because I didn't do them on Monday. However, from now on.. I will do Barbell Rows for recovery days from now on.

Overall: Good workout. Friday I will do my intensity workout for the first time with singles which will consist of Bench, Back Squat and Deadlift.

[maddog612]

Good weight with your squats. keep it up.

[fkx414]

2/20/09
Texas Method (Intensity Day)

*I will not post up warm up sets

Squats: 1 X 1 with 305 lbs

Bench: 1 X 1 with 245 lbs

Deadlift: 1 X 1 with 330 lbs

Overall: Still wondering if intensity days will help with muscle growth...

[fkx414]

2/22/09
Texas Method (Volume Day)

Squats: 5 X 5 with 270 lbs

Form was much better. Got a little sloppy towards the end. Going to retry this weight next time to fix that.

Overhead Press: 20 Singles of 135 lbs PR

Ever since I started doing Front Squats, my OHP was suffering. I am going to try something different and try to do some singles so I can get past this barrier. OHP is such a bitch.

Barbell Row: 5 X 5 with 170 lbs

Finally got it!

Dips: 3 X 5 with BW + 90 lbs

Got it finally!

Weighted Pull ups: 3 X 5 with BW + 2.5 lbs

Overall: Good workout except for that damn overhead press.

[fkx414]

Texas Method 2/25/09
(Recovery Day)

Currently in a business trip in Bangladesh again, my hotel doesn't have the right equipment except for some resistance machines and a pull up bar. Did some machines and pull ups and called it a day. I didn't do too much so that I wouldn't over do it and keep the integrity of "Recovery Day". Leaving back to the States today. Planning to go straight to my original gym and do my Intensity Day.

[fkx414]

2/27/09

Texas Method (Intensity Day)

* I will not include warm up sets.

Overhead Press: 1 X 1 with 150 lbs

Squats: 2 X 2 with 305 lbs

Deadlifts: 2 X 2 with 315 lbs, 1 X 1 with 330 lbs

I did too many warm up sets. I tried to do 330 lbs but I only could do 1 rep instead of 2.

Overall: Good workout. Can't wait for the Volume Day. It is my favorite day.

[fkx414]

3/2/09
Texas Method (Volume Day)

Squats: 5 X 5 with 270 lbs

Tough but I got it.

Bench Press: 5, 5, 4, 4, 4, with 215 lbs

Gained a rep on my 1st and 2nd set. Can't complain.

Barbell Row: 5 X 5 with 175 lbs PR!!!

Tough towards the end but I got it.

Weighted Dips: 2, 2, 2, with BW + 92.5 lbs PR!!!

Couldn't get past the 2nd rep. Could only go half way up on my 3rd rep on all my sets. The Bench sapped me of any fuel to do my dips.

Weighted Pull Ups: 3 X 5 with BW + 5 lbs PR!!!

Easy.

Overall: Good workout. Volume Days are noticeably long and tough.

[fkx414]

3/4/09

Texas Method (Recovery Day)

Front Squats: 3 X 3 with 150 lbs PR!!!

I haven't done these in awhile. Form was still good.

Overhead Press: 4 X 3 with 135 lbs

I don't know why but I just wanted to do a 4th set.

Barbell Row: 3 X 3 with 175 lbs

Overall: Short easy workout. I am starting to understand why we have recovery days because I can tell that I would not make much gains if I had done another "volume day" today.

[fkx414]

3/6/09
Texas Method (Intensity Day)
*I will not include warm up sets

Bench Press: 1 X 2 with 235 lbs, 1 X 1 with 245 lbs, 1 X 1 with 240 lbs

Thought I could do 245 lbs for 2 reps but I only managed to do 1 rep. Dropped to 240 lbs and only could do 1 rep.

Squats: 1 X 3 with 285 lbs

Deadlift: 1 X 3 with 315 lbs

Overall: I think I did more warm up sets than usual but its okay. I rather do more warm up sets and be safe than try to load up on the weights hard and injure myself this early into Texas Method.

[fkx414]

3/9/09
Texas Method (Intensity Day)

Squats: 5 X 5 with 225 lbs

Overhead Press: 5 X 5 with 115 lbs

Barbell Row: 5 X 5 with 155 lbs

Weighted Dips: 3 X 5 with BW + 92.5 lbs

Weighted Pull Ups: 3 X 5 with BW + 7.5 lbs

Overall: Crappy Workout. Didn't eat much this weekend and I felt really weak today at the gym so I had to deload.

[fkx414]

3/11/09
Texas Method (Recovery Day)

Front Squats: 4 X 3 with 155 lbs PR!!!

Bench Press: 4 X 3 with 215 lbs

Barbell Row: 5 X 5 with 180 lbs PR!!!

I wanted to do 5 X 5 on the rows to make up for the crappy workout I had on monday. I feel much stronger now since I got a good amount of food in.

Overall: Good.

[fkx414]

3/13/09
Texas Method (Intensity Day)

Squats: 5 X 5 with 275 lbs PR!!!

Tough. Going to redo this weight. Form was a little sloppy towards the end.

Deadlift: 1 X 1 with 335 lbs PR!!!

Overhead Press: 5 X 5 with 120 lbs

Easy except for the last rep.

Overall: I did 5 X 5 on my squats and overhead press because I had such a crappy workout on Monday. I am gonna make sure I get food in my system more when I go on business trips.

[fkx414]

3/19/09

Squats: 5 X 5 with 275 lbs

Felt heavy. Not completely satisfied. Going to redo this weight.

Bench Press: 4, 4, 4, 3, 3, with 215 lbs

Shitty. Weight felt heavy. Didn't eat enough during my tradeshow trip in Vegas.

Barbell Row: 5 X 3 with 185 lbs PR!!

Decided to do only 3 reps instead of 5 reps because of the lack of energy and strength today.

Overall: Crap workout. Just came back from Vegas last night. Only managed to do some exercises with the hotel's Smith machine. Didn't eat enough because of the hectic schedule. Basically I only ate Breakfast and Dinner most of the days and yesterday I only ate breakfast and a Mcdonald's combo for lunch......and didn't eat dinner at all.

[fkx414]

3/21/09

Overhead Press: 5, 5, 5, 4, 3, with 125 lbs

Damn it. Going to get it next time. Ran out of gas.

Front Squats: 4 X 3 with 165 lbs PR!!!

Deadlift: FAIL!! at 320 lbs

My grip on my right hand was slipping when i tried 320 lbs. As punishment I did sets with weights that were lighter so that my grip wasn't going to slip. This will not happen again!

Weighted Pull Up: 3 X 5 with BW +10lbs

Woot!

Overall: Average workout. Pissed about the Deadlift though. Going to go back to Texas Method on Monday.