Geesedude's Training Log

[geesedude]

I can't recall what my weights were when i started out, but here's my current workout and stats:

Stretch and Warm Up : Varies, but lately i've been doing 10 min incline walks on the treadmill, something like 8 level incline at 3.5 speed, before every workout.

Abs : Always before lifting (5 exercises)

5x5 Routine
I usually do a warm up rep, with reduced weight (~ 20% less than Max), exception to this is deadlift.

Squats (Smith): 5x5 @ 265 lbs
Bench (Smith): 5x5 @ 175 lbs
Rows: 5x5 @ 125 lbs
Dips: 3 sets to max (20,17,15)

Press: 5x5 @ 95 lbs
Deadlift: 2 sets of 7 @ 135 lbs
Pull downs*: 2 (3x5) @ 150 lbs

* I do these instead of pull ups and chin ups (Bad elbow), split 3 sets each, pairing palms in/palms out together without rest.

Current Weight : 167 - 168 lbs

GOALS:

Well, first off, i do want to get back to running instead of incline walking as warm up; maybe a mile or so. I'll probably do so after i move completely to free weights. I also want to move to a heavy work out day on the weekend where i do the 5x5 but also some of my old exercises as matching pair (e.g., bench press and dumbell incline press). Here are the specific goals for the 5x5 in 8 weeks:

Squats (Smith): 5x5 @ 315 lbs
Bench (Smith): 5x5 @ 210 lbs
Rows: 5x5 @ 150 lbs
Dips: 3 sets to max (25,20,17)

Press: 5x5 @ 120 lbs
Deadlift: 3 sets of 5 @ 165 lbs
Pull ups/Chin ups: 2(3x5)

Desired Weight : 173-175 lbs

Background :

Started the 5x5 program about 2 weeks ago. Been getting in shape seriously for about 6-7 months now. Back then I was about 178-180 lbs (5'11"); not terribly out of shape but still not in great shape either. Since working out, been doing a lot of running, biking, variety of lifting exercises, etc. Got down to about 163-165 lbs, fairly toned.

Most all of my exercises were using dumbells; swimmers press, dumbell bench presses, lawn movers, tricep kickbacks, dumbell curls, etc. I also did a pull ups and chin ups, with varying grips. For legs i would do wall squats, single leg squats, things like that, along with running and biking. Abs consisted of 4-7 exercises, with varying sets/reps/weights. Fairly typical, but not really made for size or strength. It certainly got me in shape, but on the downside, the reps and frequency of working out took a toll on my joints, especially my elbows; i still struggle with my elbows and it prevents me from lifting really all out heavy. I've also developed back problems from college, which is good in the fact that i consciously work on my core at all times, but prevents me from doing any back intensive exercises such as deadlifts and squats.

Why am i trying the 5x5? For several reasons. One of which is that I need to pack on some weight - 163-165 is just too light for my height; when i say weight, i mean muscle mass, of course. Second, i need to build some strength - and strengthen my weak points gradually, especially my back. And i wanted to move away from dumbells do more strength building, barbell exercises. To be honest, i've never really was a bench press or squat guy, and i need to do more of these, even if it's just for a change in the way i work out. And lastly, i wanted to not work out as frequently but do bigger exercises and give my body time to recover. There were times when i was doing 5 day work outs, running 3-4 miles a day, and it was just wearing me out,

I know the 5x5 encourages complete free weights, but there are a few exercises where i am using the Smith machine instead. Some has to do with giving myself used to the exercises, but also to prevent injury to my weaker points, which are my elbows and back. I will eventually move to free weights completely, but i'm just not there yet.

[kuucman]

Geese, good to see you on here.

So you acknowledge that you plan to switch over to free weights completely; when are you planning on doing that? I see that your 8 week goals still include Smith machine exercises. Are you planning on switching over after that? I know I told you before that you should go to free weights, but I know that its really up to you. Just wondering what sort of time frame you're considering.

We'll have to see how we do w/ our respective goals...

[geesedude]

Well, i figure, i stay on the smith for these 8 weeks, and stay away from any injuries. If that's the case, then i will go to free weights, and prolly drop 20% off my weights for bench and squat, maybe even more, depending. I just didn't want to injure myself from the beginning and be sidelined, especially when the program calls for squats on every workout. Now, with bench, i may move off a bit sooner, since it's more about getting used to the exercise as opposed to injuring myself (altho my elbows do get a strain from it).

Even now when i am upping the weight from week to week, my back's a bit tender, so better to be cautious at this point...

[geesedude]

Today's Workout

Squats (Smith): 5x5 @ 245 lbs (arg, couldn't do max today. 20 lbs lighter... that's okay)
Press: 5x5 @ 95 lbs (last set i only did 3 reps)
Deadlift: 2 sets of 7 @ 155 lbs (but i put on 20 more pounds here; only 10 lbs off of my long term goal)
Pull downs: 2 (3x5) @ 150 lbs

I also did 2x12 swimmers presses @ 20 lbs dumbells to tone a bit.
I also added 10 reps of reverse bench crunches to abs routine (harder than i thought - well, but it came at the end of the ab routine so i was kinda spent).

Current Weight: 169 lbs

Notes:

I'm cheating a bit with presses near the end; a bit of bounce with legs. That's okay tho; form's still fairly good. Need to be careful on the lower back near last few sets. Take more time to keep with form rather than rush reps on each set. Definitely feel and look like i'm putting on some pounds. In the beginning, eating more seemed to put more on my gut =) but i see more overall on my upper body and legs.

[CoySpokes]

Geesedude,

Great idea starting a journal!

If I could offer any advice though for your workouts, stay away from the smith machine. They will actually be more risky to your joints than a barbell as the rom is so strict. There is no substitute for barbell strength training. A smith machine will not 'get you used to the exercises' and ultimately, when you decide to switch you will not be able to shift nearly as much weight on the barbell which will be extremely frustrating, more like 50% off the weights.

Do yourself a favour, start using the barbell. Its okay to start off light.

Good luck!

[geesedude]

Thanks for the advice... I'll try to at least mix it up a bit next couple of sessions and see how it goes...

[geesedude]

Today's Workout

So as promised, i decided to mix it up today, going completely free weights. Pretty good day today... didn't seem like it would be tho, when i was sitting at work. Felt heavy and a bit sore.

Squats : 2 @ 135 lbs, 1 @ 185 lbs, 2 @ 205 lbs
Bench : 5x5 @ 135 lbs
Rows: 1 @ 95 lbs, 2 @ 115, 2 @ 135
Dips: 3 sets to max (22,17,11)

Notes

- Squats were lot more comfortable than i thought it would be... needed the first two sets to get the form right, then it was smooth sailing after. Probably could have done 225 lbs, but decided to take it easy with the switch. Shoulder/neck definitely hurts a bit from the bar, tho.
- Benches went well too - first two sets were a bit shakey, but after realizing i needed to straighten my wrists, it felt a lot steadier. Definitely got the hang of it. Even kept my shoulder blades together a bit, as per kuucman's advice.
- Rows, reached a new high! Amazing how much difference 10 lbs extra makes, wow, hard.
- Also mixed up abs today; added 25 incline sit-ups, 12 reverse lifts. Wow, those really fired up my abs.
- Elbows feeling surprisingly good. Strange.

Current Weight: Steady at 169 lbs even.

[kuucman]

Dammit Geese, stop squatting so heavy. Why are you so close to what I'm doing when I have 80 lbs on you? Must... resist urge... to increase weight too fast in squats...

Question: I noticed that you followed the 5x5 model in earlier workouts, but that you didn't this time. Was that b/c you were trying to just get an idea of what weights to use?

Good job though. My elbow didn't hurt in my workout today, so I might try to start ramping up my dips to catch up to you.

[geesedude]

I told you... you gotta think about it as you're squatting 80 pounds more weight than me. And you are, literally.

Yeah, for squats, definitely i was feeling it out. I was gonna just be happy with doing 185 lbs for the rest, but after i did one, i felt i could do more so i bumped it up for the final two sets. For the rows today, after my warm up set, and the two sets at 115 lbs (which i admit was not the right weight... yeah i forgot), i just decided to bump it up also.

Usually, when i am approaching a weight increase day, like the weekend, i'll test out near the new weight for a set or two in my preceeding workouts. So, for the Sunday workout, i'll probably do:

Squats : 1 @ 185 lbs, 1 @ 205 lbs, 3 @ 225 lbs (still want to take caution here with a lower 2nd set)
Bench : 1 @ 135 lbs, 4 @ 155
Rows: 1 @ 115 lbs, 4 @ 135

[geesedude]

ARRRRRRRRRRHHHHHHHHGGGGGG!

I hurt my lower back, damn it! Stupid, stupid, stupid! Why did i try to do so much on my deadlift?

Squats: 1x5 @ 185 lbs, 4x5 @ 225 lbs (good!)
Press: 1x5 @ 85 lbs, 4x5 @ 95 lbs (last set i only did 3 reps)
Deadlift: 1x6 @ 185, 1x1 @ 185 lbs, snap! (wtf, that's a 30 lb increase from last, idiot!)
Pull downs: 3 (5x5) @ 145 lbs

Current Weight: 166.8 lbs (WTF?)

Notes: I guess i'm gonna have to put off my 21Day schedule for a bit. Tomorrow's gonna be a rest day. Very disappointed. At least i stopped at first sign of hurt and not complete the second rep in the second set. Hopefully it'll feel better in the morning. Arg.

[geesedude]

Okay, after two days of rest and rehabing my back i decided to go workout today. My plan was to stick to exercises that were not straining to my lower back. Frankly, i felt alright this morning, and i was getting stiff and sore from all the lying around, and other than that, i was just bored out of my mind. I'll tell you, there were days when i welcomed sleeping in and lounging around, but it was darn right depressing to be at home lying down all day Saturday and just watching the tube, eating, sleeping, repeating. I took precaution today however, so i don't make the situation worse and make another bad judgment call.

Today's Workout

Incline walk 1.8 mi (~35 min). Good to get in some long overdue cardio. The warm up helped my back loosen up.
Abs (no full extension exercises; just twists and crunches, lowered weights/resistance)

Leg presses (universal) instead of squats: increasing weight 5x6 (180-250 lbs)
Bench: 2x6 @ 135 lbs, 3x5 @ 155 lbs
Upper back (universal) instead of bent over rows: 1x6 @ 90 lbs, 4x5 @ 140 lbs
Dips: 3 sets to max (25, 20, 15)

Bonus: Incline bench curls 3x5 @ 25, 30, 35 lb dumbells; 12 reps of full swimmer's press @ 25 lb dumbells

Current Weight: Back to 169 lbs even

Notes:

Latter part of next week is travel day(s), so i'm gonna be wise and put off back straining exercises until i return. I don't want to throw my back out again, especially when i am not going to have time to lie around. All in all, i'm happy with my back's healing progress.

[geesedude]

After skipping three workout sessions (8 days) to allow my back to recover, i went to the gym. Feels like i haven't worked out in a month. Hopefully i'll pull it together and get back to the pace i was at prior to the injury.

Today's Workout

Squats : 1 @ 135 lbs, 1 @ 185 lbs, 3 @ 225 lbs
Bench : 3 @ 135 lbs, 2 @ 155 lbs
Rows: 2 @ 95 lbs, 3 @ 115
Dips: 3 sets to max (20,13, 8 )

Rows were especially hard today... just out of energy near the end, i think. All in all, not too bad.

Current Weight: 168 lbs

[kuucman]

Geese,

I guess its been almost 2 weeks since you did squats, so that's a fair amount of time to recover. I would've said to go a bit lighter, but if you were able to finish your 225, then I guess thats ok. Make sure you take it slow, though. Don't get too into it and try to increase your weights by too much. hmm... and pay attention to what weight you're supposed to be using!

Good workout though.

[geesedude]

ARRRRRRRRRRHHHHHHHHGGGGGG!

Just kidding. Nothing happened today.

Squats: 1x5 @ 135 lbs, 1x5 @ 185 lbs, 3x5 @ 225 lbs
Press: 1x5 @ 85 lbs, 4x5 @ 95 lbs
Deadlift: 2x6 @ 135 lbs
Pull downs: 2 (1x5) @ 80 lbs, 2 (1x5) @ 130 lbs, 2 (1x5) @ 160 lbs,

Current Weight: 171 lbs (hmmm)

Notes:
I was a bit surprised by the gain in weight today... probably some late carry over effect from all the eating this past 4 days in NY. I was real careful with the deadlifts today, almost nervous. I probably need to tweak my workout in the sense that i shouldn't count my primer set as part of the 5 sets. Need to take a bit longer and do that next time. Also thinking about ending the set with a high rep, low weight set.

[geesedude]

Super Saturday

I'm trying to get in a few more bonus sets on the weekends when it's not as busy and i have more energy.

Today's Workout

Squats : 1x5 @ 135 lbs, 1x5 @ 185 lbs, 2x5 @ 225 lbs, 2x5 @ 235 lbs (increase)
Bench : 1x5 @ 135 lbs, 4x5 @ 155 lbs
Rows: 1x5 @ 95 lbs, 1x5 @ 115 lbs, 3x5 @ 125 lbs
Dips: 3 sets to max (25, 18, 12 )

Bonus

Smith Calve Lifts: 1x15 @ 135 lbs, 2x15 @ 225 lbs, 3x15 @ 275 lbs
Incline Dumbell Bench: 1x10 @ 35 lbs ea., 2x7 @ 45 lbs ea.
Lawnmowers: 1x5 @ 35 lbs, 1x5 @ 50 lbs, 1x5 @ 60 lbs
Tricep Bench Dips: 2x30

I feel sleepy.

Current Weight: 170.5 lbs