Gat Malice's Training Log

[GatMalice]

Hey everyone, my name is Matt and I'm a FT Mechanical Engineering Student/Baker from NH.
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!

[GatMalice]

Oh, I went indoor rock climbing for the first time (I went when i was 18, but that was so long ago it doesn't count.) It destroyed my forearms, in a good way! I could barely hold the barbell for 30s after my deadlift set, and I was having so much trouble with my pull-ups. It felt great!

[MillerMan]

Hello GatMalice. Glad to see others are also just starting or re-starting this program. Looks like you were on a march earlier in the year and I am sure that with time you will get there again. Question - did you ever stall when you were doing this the first time? I am on my 4th week and haven't stalled yet, but my OHP is getting difficult. Our starting weight was somewhat similar.
Here's where I am now.
Squat - 100
Bench - 100
Deadlift - 95
OHP - 75
Age: 35 / lbs: 157

MillerMan

[GatMalice]

Hey MillerMan,

I'm really sorry for the delay in getting back to you. An obscene amount of work was thrown into my lap combined with an intense course load forced me to give up all of my results. So.. I'm starting from basically scratch again. I think I stalled the first time, before I started my training log, but I think that's because my squat form was really horrible. I deloaded to work on my form and it was a terrific idea I hope things are going well for you!

Deloaded, but coming back to the game.

Code: Select all

Wed 2/17 Workout A
     Squat 85 5,5,5,5,5 Squats were challenging towards 5,5 but not that bad.
     Bench 85 5,5,5,5,5 Benches were not the most challenging, i focused on gripping as hard as I could.
     Inverted Row 10,7,9 I gave myself a lot of rest time, I think that's why I could do more on the 3rd set.
     Push ups 20,15,5
     Planks: 30s, 26s ugh, I needed to go to work =P

I supersetted the squats and bench press then super setted the inverted rows/push ups/planks. Does anyone think this is a good idea or not?

[GatMalice]

Code: Select all

Fri 2/19 Workout B
     Squat 90 5x5 Not bad
     OHP 75 5x5 These were super challenging..might do 75 again next time.
     DL 105 1x5 Very easy
     Pullups 7,8,7,5 Very challenging, wanted to total my reps of about 25ish. 16 lbs weight assistance

[GatMalice]

Code: Select all

Sun 2/21 Workout A
     Squat 95 5x5 Actually quite easy!
     Bench 90 5x5 Also easy..
     Inverted Row 9,7,7,6 Stopping when one rep was noticeably slower than the previous.
     Push ups 16,14,10 Might switch to dips.
     Planks None, needed to go back to work in a hurry

Superset Squat & Bench. Superset Rows/Pushups

Might switch to barbell rows soon...

[GatMalice]

Code: Select all

Thurs 2/25 Workout B
     Squat 100 5x5 Very challenging, made my veins pop out in my shins, felt great!
     OHP 70 5x5 Did 75 again, did much better. Will increase weight.
     DL 115 1x5 Hard to be challenged until I get up to 135 because of height off the ground.
     Pullups 7,6,5 16 lbs Don't know what my issue was but these were difficult

This was a pretty tough workout. I felt great, I had to take my hoodie off I was sweating heh.
Was not feeling anything. Quit smoking using the patch and I think it messed with my head
a bit yesterday. Took the patch off this morning and now I feel like myself, optimistic
and ready to make some progress. Hence the gap in workouts, heh.

[GatMalice]

Code: Select all

Sat 2/27 Workout A
     Squat 105 5x5
     Bench 95 5x5
     Barbell Row 75 17rep, 85lbs, 13rep, 12rep
     Dips 8,8,6

Switched from inverted rows to barbell rows. I like them a lot better, and I feel retarded doing inverted rows.
I made a conscious effort to keep my back straight, pull my elbows to the ceiling, not flex my knees, etc. Like 'em.
75 lbs was really light though.

I hate push ups and love dips, so I switched to dips =P

Any feedback on the changes?

[GatMalice]

Code: Select all

Tues 3/2 Workout B
     Squat 110 5x5
     OHP 85 2x5 75 3x5 Miscounted the plates, felt really dumb.
     DL 135 1x5 No problems.
     Pullups 16lbs assistance 9,8,7

Squats - I felt like I had perfect form, and had someone critique me. felt great!
OHP - Miscounted the plates, felt really heavy, so I tallied them up and felt really dumb, heh.
Pullups - Might stop using assistance in a week or two.

[GatMalice]

Code: Select all

Fri 3/5 Workout A
     Squat 115 5x5
     Bench 100 5x5
     Barbell Row 95 3x10
     Dips 10,9,8

I ran to school yesterday (1.6 miles, I suck at running heh) and my calves were KILLING me all day yesterday and today. Didn't seem to affect my squats. I superset the squats and bench then the rows and dips.

[GatMalice]

Code: Select all

Mon 3/8 Workout B
     Squat 120 5x5
     OHP 80 5x5
     Pullups 16lbs assistance 11,9
     DL 145 1x5 No problems.

Had to run out of the gym forgot about my third set of pull ups like an idiot.

[GatMalice]

Code: Select all

Wed 3/10 Workout A
     Squat 125 5x5
     Bench 105 5x5
     Barbell Row 95 9,11,10
     Dips 8,8,8

Worked on my Bent over BB row form. I think I have it down. Exodus gave me some pointers the other day, and had a guy spot me. All of my exercises were really tough today. I'd been up for 24+ hours because I was called into work and my motivation level was at an all-time low. I felt like I was going to stall on squats, and had someone spot me for my 5th set of bench. Not sure if it was being I was exhausted. I almost didn't go to the gym but I figured if I want to be a scrawny bitch for the rest of my life, then I should probably stay at home, haha =P Dips didn't improve, but they will in the future.

I expect my next workout A to be easier with increased weight.

[GatMalice]

Code: Select all

Sat 3/13 Workout B
     Squat 130 3x5
     OHP 85 5x5
     Pullups 3x5 no assistance
     DL 155 3x5 Felt great.

Really wanted to be challenged by deadlifts so I did 3x5 squats and 3x5 DL's. The squats were much harder at 130 and I think I'm going to regret not doing 5x5 on Monday. I am really looking forward to my next workout to be doing one big plate on either side, that's been my 1st mini goal since I started coming back to the gym. I have a sneaky suspicion that I might stall, but whatever. Pullups were difficult but I don't think that they really did much. I'm sure I'll feel them more as I can do more reps. No more assistance, my reps will go up from here. OHP was difficult and I gave myself a very decent rest period before my last set, which was a snap. Held the bar on my last rep of deadlifts and gripped hard for forearms. Held for maybe 45 seconds? It was good.

[GatMalice]

Weight: 150.6
BF%: 23.3

Figured I'd check my weight.. Feeling fat but I just had a 1660 calorie meal so I know most of that weight is food. I'll probably be like 143 when I wake up tomorrow evening.