Jfh26's Training Log

[jfh26]

Tuesday 8/11/09

Had to shift this week's workouts a day ahead due to a long weekend at the beach (and a MAJOR sunburn on my entire back!)

Squats: 155lbsx5,5,5,5,5
Despite nearly screaming because my back felt like I was laying on a stove, I was able to crank out these sets.. 10lbs shy of my old 5RM!

OHP: 90lbsx5,5,5,5,5
These actually felt really good on my shoulders despite the sunburn

Deadlift: 235lbsx5
Not bad, but I may switch to 5lb increments on this one

Chin-ups: BWx8,6,5
One more than last time!

Prone bridges: BW+7.5lbsx30s,30s,30s

Not a bad workout despite the sunburn - quats were almost unbearable, but I got through it. Hopefully it's healed up a bit more by Thursday!

[jfh26]

Thursday 8/13/09

Squats: 160lbsx5,5,5,5,5
These were pretty hard for me, but I was able to get through yet again. Will be going for my old 5RM for 5x5 next time!

Bench: 145lbsx5,5,5,5,5
A little tougher but not bad once I focused

IR: BWx10,8,5
Much tougher with the feet elevated

Pushups: BW+30lbsx5,5,5
May switch to 2.5lb increments

Reverse Crunch: BWx12,12,12

[jfh26]

Sunday 8/16/09

Squats: 165lbsx5,5,5,5,5
This was my old 5RM!! Looking to keep it going!

OHP: 95lbsx5,5,5,5,5
Finally got to move to a bigger plate- tought but got through it.

Deadlift: 240lbsx5
A little hard but I got it

Pull-ups: BWx6,5,4
I hate these. But they're going.

Prone Bridges: BW+10lbsx30s,30s,30s
Finally starting to get tougher..

[jfh26]

Tuesday 8/18/09

Squats: 170lbsx5,5,5,5,5
A little hard but I got through them again. I think my back might have been pulling some of the weight on a few reps, so I'll check that out and fix it next time if need be

Bench: 150lbsx5,5,5,5,5
Now bench is finally starting to get a bit more challenging.. I think I have quite a bit more in me though

IR: BW w/ feet elevated x 9,7,7
Pretty pleased with this. I have been doing feet elevated for a couple weeks but I'm not sure I mentioned it

Push-ups: BW+35lbsx5,5,5
These are getting tougher but I'm still doing ok. I may switch to 2.5lb increments once I get to the 45lb plate

Reverse Crunches: BWx12,12,12
Been trying to crunch these a bit more like a dragon flag - trying to feel it more and morei n my abs every time

[jfh26]

Thursday 8/20/09

Squat: 175lbsx5,5,5,5,5
Every workout I think I'm going to fail, and then never end up failing.. but that's good

OHP: 100lbsx5,5,5,5,5
Thriple digits!

Deadlift: 245lbsx5
Easier than 240lbs... ?

Chin-ups: BWx8,7,7

Prone Bridges: BW+12.5lbsx30s,30s,30s

Workouts are still good. I'd like to work out Saturday but I'm going to have a full house this weekend, so it may wait until Sunday. Then a week from Sunday I will be traveling to Budapest, Hungary for a 4-month study overseas. Hopefully I can find a gym there and keep up this progress!

[jfh26]

Naturally, my houseful of people interfered with my gym-attendance. So this week's workout will shift back to the MWF schedule instead of SuTuTh

[jfh26]

Monday 8/24/09

Squats: 180lbsx5,5,5
Did 3x5 due to lack of time, food, and energy. Trying 180 for 5x5 next time.

Bench: 155lbsx5,5,5,5,5
These were especially hard because I had to use a skinny bar

BB Row: 95lbsx5,5,5,5,5
The smith machine at this place went to weird heights, so I substituted BB row for IRs

Pushups: BW+45lbsx5,5,5
This is getting hard, may switch to dips

Rev. Crunch: BWx12
Out of time...


This week has been hectic (leaving for 4 months in Hungary on Sunday!) so I've fallen off the gym diet schedule for the time being. Have to enjoy my last week in the states! Plus I've been having some knee and forearm pains. Anyway, I'm just going to get back on it starting Sunday morning and continuing as soon as I find a gym with a squat rack in Budapest! My next update should be from there

[jfh26]

Well guys I've finally made it to my apartment in Budapest, so I'm starting to get settled and explore the city. My landlord mentioned a good gym a couple streets down from me - he described it as a real "sweaty" old-time gym with lots of free weights, so it sounds like that will be the one to check out. All this travel and preparation has put me behind about a week and a half on SL, so I may need a small deload depending on how the weight feels once I finally get back in a gym. I haven't found a whole lot for food besides milk and eggs, but today the big market downtown is open so I'm going to go look there for good meat and produce. Hopefully the weights will be moving again soon!

[jfh26]

Still not much luck finding a gym. I was recommended to one through an organization at the university, so hopefully I can check that out soon. I found a small supermarket near my apartment where I can get OK food, but my diet is probably not going to be anywhere as good as in the U.S. (Hungarian food and cuisine isn't especially healthy on SL terms..) I was finally able to get some decent fruit, but I'm still trying to find good green vegetables. As I said, I haven't been in a gym for about a week and a half, but my days here have thus far included miles/hours of walking, so I am getting a good amount of exercise. I haven't been eating very much as I am getting accustomed to the city, food, and communication, which is not good.. Let's just hope I can get into a gym!

[jfh26]

Finally found a gym!!!! It's only one street and a couple blocks away from my apartment. It's a really old-school gym with tons of free weights and 2 squat racks. All the equipment is really old but it's kind of neat to feel like you're back in the 70s training with the powerlifters. It's a bit pricier than US gyms but I figured what the hell - it's close and it has what I need, so why not?

Anyway, I missed about 2 weeks of lifting due to travel prep, flying to Hungary, finding my way around the city, and probably my own laziness to some degree. But I'm ready to get back in action. I took the weight down on squats a little bit, and it was pretty hard after the break, lack of food, and all the walking around the city so I only managed 3x5. I think what I'll do is lift the same weight for 4x5 next time, then do it for 5x5 the time after. This way I'll ease my way back into squatting and not be very far behind where I left off. Do you guys think this seems reasonable?

Squats: 75kgx5,5,5
Pretty heavy after the break, but I explained my plans above

Bench: 70kgx5,5,5
Not too bad - I only deloaded a tiny bit. The gym was closing soon so I had to cut this to 3x5 as well

IR: BWx8,6,4
Only lost a few reps from the break

Pushups: BW+15kgx5,5,5
I took this weight down a bit but it wasn't too bad

Rev. Crunch: BWx12,12,12
Harder than usual but I should be used to it again in a workout or too

So I lost some progress after the time off, but hey, that's life. So I'm going to build back into it this week and should be fully back in action by Monday. Oh and in case you didn't notice, since I am lifting in Hungary I now have to do all my weights in kilos, but that will probably be good for most of you guys. My workout took about 15 minutes longer because I had to think about the conversion before I loaded the weight for every exercise Hopefully more progress soon!

[jfh26]

Tuesday 9/8/09

Squats: 75kgx5,5,5,5,5
Managed to hit 5x5 pretty easily today. Definitely helped to get some food in me. Will continue with 5x5 from here.

OHP: 47.5kgx5,5,5,5,5
This was a bit heavy but I got it. Probably stalling on this one soon...

Deadlift: 110kgx5
Not too hard at all. Definitely have some growing room here.

Pull-ups: BWx6,5,4
Not bad considering the 2 week break - I didn't actually lose any reps!

Prone Bridges: BW+5kgx30s,30s,30s

Glad to be getting back on track with SL 5x5. The two weeks off were hectic, but I was missing my time in the gym. Hopefully lots of progress to come!

[jfh26]

Thursday 9/10/09

Another decent day. Idk if it's the break or just the weights but things are getting pretty heavy for me on all my lifts. My guess right now is that I need more food in me, so I'll try to work on that and see if it helps.

Squats: 77.5kgx5,5,5,5,5
These were damn hard...

Bench: 70kgx5,5,5,5,5
Again, I got 5x5 but it was pretty hard

IR: BWx9,6,4
Got one extra rep I guess

Dips: BWx9,6,5
Decided to try out dips today. Not too bad but I'll stick with them and see what I can do.

Rev. Crunch: BWx30s,30s,30s

[jfh26]

Monday 9/14/09

Squats: 80kgx5,5,5,5,5
These were HARD.. I see a stall in my future

OHP: 50kgx5,4,3,3,3
My first fail! Oh well, I expected it today Better luck next time!

Deadlift: 115kgx5
This was hard because I was losing my grip..

Chin-ups: BWx8,7,4
Lost it on my last set, but it had been a while since I'd done these

Prone Bridges: BW+7.5kgx30s,30s,30s
These got me SWEATING! Pretty difficult but I did them.

Not too bad a workout. I'm foreseeing some stalls on a lot of my lifts soon, but I'll just try and power through them!

[Tintin]

Hey, thanks for stopping by on my log. Nice to see someone else with roughly the same numbers (roughly because yours are slightly more).

Your dedication is quite impressive working your way back up to your previous bests.

Good luck with your getting past your stalls!

[jfh26]

Thursday 9/17/09

Squat: 82.5kgx5,5,5,5,5
The first 3 sets sucked and I thought I was going to stall, but I got under the bar, got revved up, and finished the last two strong. 5kg from BW squat for 5x5!

Bench: 72.5kgx5,5,5,5,5
This is getting hard.. probly a stall soon.

IR: BWx10,5,5

Dips: BWx10,7,5
Up from last time - one more rep on each set!

Rev. Crunch: BWx12,12,12