But I did. These guys have been a great help and encouragement through some tough times for me and they probably don't even realize it. - Pagangoddess
My generic goals are to trim my stomach, and develop overall strength, haha. At 26 years old, I've grown very tired of letting my body go.
I started this program over the summer, kept up with it for about 2 months until I visited my dad in VA. When I returned, school started and I was just too busy to get to the gym (or so I told myself). One day I passed a mirror and saw that a my belly was pudging out in a shirt, and it was no longer tight in the chest and arms, I started going back to the gym the next day. That was about 2 weeks ago, and I figure it's time to start a training log to help me keep up with this.
I weighed about 133ish when I started the program with almost 15% BF.
I ended the program weighing about 147 with 13% BF (and I wasn't doing it very long).
I currently weigh 141.0 with 15.1% BF.
My specific goals within the next 6 months are 175lbs, and 10% BF. Is it possible? If I can get my diet in order, then yeah, definitely.
Here's what I have from my training log in my ipod:
- Code: Select all
Fri 7/31 Workout A
Squat 95 5,5,5,5,5 worked on form felt good, legs felt better than before.
Bench 105 5,5,5,5,5
Inverted Row 15,9,6
Push ups 15,15,10
Mon 8/3 Workout B
Squats 100 5,5,5,5,5
OHP 80 5,5,5,5,5
DL 140 5,5,5,5 <-- I think I was confused about the program or something
Pull-ups 6,5,4
Wed 8/5 Workout A
Squat 105 5,5,5,5,5
Bench 110 5,5,5,5,5
Inverted Row 12,9,8
Push ups 15,15,15
Prone Bridges 2x30
Lateral Bridges 2x30 (ea side)
Fri 8/7 Workout B
Squats 115 5,5,5,5,5
OHP 85 5,5,5,5,5
DL 145 5,5,5,5,5
Pull-ups 7,6,5
Mon 8/10 Workout A
Squat 120 5,5,5,5,5
Bench 110 5,5,5,5,5
Inverted Row 15,13,9
Push ups 15,15,15
Wed 8/12 Workout B
Squats 125 5,5,5,5,5
OHP 90 5,5,5,3,1
DL 150 5 <-- I think I just did 1 set here
Pull-ups 8,7,3
*note - had problems set 3 rep 3 with press. I probably did a slight push press to finish the set. should I avoid this? thanks!
Fri 8/14 Workout A
Squat 130 5,5,5,5,5
Bench 115 5,5,5,5,4
Inverted Row 10,8,6
Push ups 15,15,15
*note - failed halfway through 5th rep of 5th set on BP. thought I could make it and got stuck under the bar, haha. had to roll it down my body :P
note sure why my inverted rows were so low than from before. maybe I figured out you had to put your feet on a bench? no clue.
And that was the last workout from before I started school.
I started the workout again, but I lost my ipod so I would keep my "journal" on scraps from the gym, so, I only have the the last 3 workouts because I found my ipod (woot!)
Mon 10/19 Workout B
Squats 110 5,5,5,5,5
OHP 70 5,5,5,5,5
DL 145 5
Pull-ups 16lbs assistance, 8,8,7
*note - right leg hurt took squats easy felt good after workout. I don't know what I did but my inner thigh was feeling pretty bad.
Wed 10/21 Workout A
Squat 115 5,5,5,5,5
Bench 100 5,5,9,3,5
Inverted Row 6,8,7
Push ups 15,13, I had to jet, so I only did 2 sets.
My numbers are horrible compared to before haha. I worked out with a buddy this time and he really pushed me on the bench press. His rational was to push yourself as hard as you can every set, and I have a spotter. Hence why I did 9 on the third set, 2 was with assistance, complete failure. The next set I did 1 on my own, 1 with his help, and the 3rd with a lot of his help. The 5th set I was able to do all 5. Weird? Also, what's everyone's opinion about what my friend told me? I tried to tell him about recruiting the largest muscle fibres and etc, but I was kind of peer pressured into it and didn't want to feel weak haha.
Fri 10/23 Took a day off, my back was killing me from work.
Sat 10/24 Workout B
Squats 120 5,5,5,5,5
OHP 75 5,5,5,5,5
DL 155 5
Pull-ups 16lbs assistance, 8,8,7
*note- lower back and inner thigh feel better during squats. felt the inner thigh on last set and lower back just feels a little pressure.
Any positive criticism is super appreciated! Thanks everyone!
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