John Anthny's Training Log

[JohnAnthny]

Worked VERY hard to get squats and ohead press completed today!

squats 245lbs 5x5

ohead press 140lbs 5x5

deadlift 275lbs 1x5

assisted chin-ups (felt much easier with same amount of assist.) will reduce assist Friday on pull ups.
10/6/4


prone bridges
3x35 secs.
want to add side bridges and one legged bridges. I will check form videos and do them on friday.


ran 15 mins on treadmill.


**One note. I have been posting listing my weight as 260-265lbs. Last time I was on a scale was a few months ago. I was weighing in 270-275. I figured I had been doing strong lifts for about 4 wks and figured i lost probably 3-8lbs. My goal weight is 235-240 to get leaner and stronger.

I stepped on the scale today it had me at about 280lbs! That was my motivation for doing the 15 min run post workout today. When i was doing stronglifts a year ago i was running at least 20min treadmill after every workout and most days in between. Maybe i would allow myself one day off from running a week then.

I am committed again to changing my body and develop good habits and going to increase cardio. Minimum 5 days week. At least 20 min on treadmill medium to high level intensity. I like to push sometimes and may be gasping. I believe these small (20 min.) runs 5 days a week is exactly what my body needs to turn up the metabolism and the fat burners and still allows for ample recovery time to get gains and get bigger and stronger. Proper nutrition and plenty of sleep will push me through this so I can start getting leaner faster while developing my strength and muscles.


I am excited. Now all thats left to do is get a pair of running sneakers, my workout sneakers have seen many a day and simply not cutout for running.

Well tommorrow Tuesday I will be at the gym for a 20 min run and some steam room and eating good foods.

Just Do It

[JohnAnthny]

Wed 9/9/09

Completed workout. High Intensity, work level extremely high and i add more weight to everything.

SQUAT 5X5 25OLBS.
BENCH 5X5 205LBS.
IROWS BW 7/4/3
PUSHUPS BW 21/11/5
REV CRUNCH BW (slight incline) 3X12

TREADMILL MODERATE INTENSITY 15MINS


Always pleased when my shirt is soaked straight through and sometimes before the run.

I now weigh 280lbs. and see myself at 235lbs. I realized i do not need to eat large amounts of food. I eat lean proteins, vegetables, milk, and some bread gets in there too but just enough without overdoing it. Emphasize portions is what im doing. ex. 1 chicken breast and peas and corn. I plan to continue this pattern of eating without worrying if ive gotten 1g of protein per pound and all that.

So...on 10/9/09 I am thankful because of my workouts and eating habits for weighing 265lbs. (Im going to use that scale at that same club that weighed me at 280lbs. 2 days ago.) I am again thankful to be on my way to my ultimate goal of 235lbs.


**NOTE If you read this because you are curious whats working for others and dont neccesarily have a reply...post a quick reply that way i can read your log as well. I enjoy it and plan to gain some new perspective. Thanks.

[Sid]

Saw your note so I decided to post. My friend who introduced me to this site was in a similar situation as you when he started strength training - weighed ~280, eventually dropped to ~230 (mostly from adding cardio) and got super strong in the process. He's never had a log here but starting out on SL definitely worked for him.

[dhw]

Wed 9/9/09

Completed workout. High Intensity, work level extremely high and i add more weight to everything.

SQUAT 5X5 25OLBS.
BENCH 5X5 205LBS.
IROWS BW 7/4/3
PUSHUPS BW 21/11/5
REV CRUNCH BW (slight incline) 3X12

TREADMILL MODERATE INTENSITY 15MINS


Always pleased when my shirt is soaked straight through and sometimes before the run.

I now weigh 280lbs. and see myself at 235lbs. I realized i do not need to eat large amounts of food. I eat lean proteins, vegetables, milk, and some bread gets in there too but just enough without overdoing it. Emphasize portions is what im doing. ex. 1 chicken breast and peas and corn. I plan to continue this pattern of eating without worrying if ive gotten 1g of protein per pound and all that.

So...on 10/9/09 I am thankful because of my workouts and eating habits for weighing 265lbs. (Im going to use that scale at that same club that weighed me at 280lbs. 2 days ago.) I am again thankful to be on my way to my ultimate goal of 235lbs.


**NOTE If you read this because you are curious whats working for others and dont neccesarily have a reply...post a quick reply that way i can read your log as well. I enjoy it and plan to gain some new perspective. Thanks.

I would focus less on a target weight of 235lbs and more on just getting stronger and loss of Body Fat. At well over six feet tall, you can easily carry much more than 235lbs and not at all look overweight. I think that as you go through the program that you will be surprised at the changes in your body. You are going to be losing fat and at the same time gaining muscle. At some point in time your weight is going to more or less not change much, but you will still be losing fat and gaining muscle and be able to see continuous changes in your body. Just focus on hitting your weight lifting goals and do not focus so much on a desired body weight. As long as you are lifting heavier and adding muscle, I promise you that at the same time you will be burning loads of body fat. I think that in the end you might end up heavier than 235 and if you are able to squat more than 1.5 BW and DL about 2X BW, you will see that it won't be a bad thing.

[JohnAnthny]

Thanks for the replies. Sid, you are right. Less focus on body weight and just continue to build muscle and burn 'loads of bodyfat' in the process. I think because of my basketball background i think i should weigh less because often times NBA players are skinny. Although I think Lebron is 6'8" and like 260 or something.

Thanks.

[JohnAnthny]

FRIDAY SEPTEMBER 11 2009

I am thankful for 2 days of recovery! This week was challenging especially on SQUATS. It called for everything i had and i pushed through everything except OHEAD PRESS today.


I have plenty of chicken/steak and veggies and eating plenty of that this weekend and sleeping to get stronger. Monday will be great.


Here is what what down today:


SQUATS 255LBS. 5X5
OHEAD PRESS 145 5/5/5/4/4 I will push through these next wednesday and add weight following Monday.

DEADLIFT 280LBS 1X5

PULL UPS - I decreased the assist amount and did 3XFailure. Approximately 7/5/3

PRONE BRIDGES - 3X30 secs normal / 2x30 sec side bridges each. (difficult! - working on improvement)

10 MIN POST WORKOUT TREADMILL MODERATE INTENSITY.


Went well minus the stall on ohead press but too be expected somtimes. Looking forward and thankful have recovery time again and happy and thankful again that i am getting stronger and leaner!


Thanks StrongLifts.

Have a good weekend.

[JohnAnthny]

Thanks DHW your perspectives I do like and I agree and Sid thanks for sharing about your friend. I am looking forward to getting super strong too.

[JohnAnthny]

MONDAY SEPT 14 2009

SQUAT 5X5 260LBS. - VERY INTENSE AND CHALLENGING. I HAVE LEARNED TO EXPECT TO PUSH THROUGH EACH TIME WITH MORE WEIGHT. LAST FEW REPS OF SET 4 AND 5 I CAME FORWARD. FELT ENTIRE BODY JUST SQUEEZING EVERYTHING TO GET IT UP AND COMPLETE IT. i HAVE FAILED ONLY ONCE BEFORE ON SQUATS. (275LBS 5X5 LAST YEAR ON SL). i COULDNT RAISE THE WEIGHT AND DROPPED IT ON SUPPORT BARS. I KNOW ITS MORE AND MORE EACH TIME. I AM CONCERNED ABOUT DROPPING IT IN THE FUTURE WHEN THE WEIGHTS ARE BIG AND IM GOING FOR 5X5. FOR NOW IVE MANAGED TO INCREASE EVERYTIME SO ILL KEEP FOCUSED ON THAT.
FYI.

BENCH 210LBS. - 5/5/5/4/3 - STALL. WILL DO SAME WEIGHT FRIDAY AND PUSH THROUGH. WILL USE SLIGHTLY WIDER GRIP THAN USED TO. WILL BE EASIER. (I THINK BECAUSE I TRAVELED THIS WEEKEND AND DIDNT GET MUCH SLEEP AND DIDNT EAT PLENTY OF FOOD I STALLED ON BENCH. LOOK FORWARD TO FRIDAY WHEN HAVE PROPERLY FUELED BODY AND REST.

INV ROWS - 6/5/3 - NOTICED BACK WAS KEPT STRAIGHTER AND WAS ABLE TO LIFT CHEST HIGHER THAN BEFORE ESPECIALLY FROM DEAD HANG.

PUSH UPS - 19(WITH 2.5LBS WEIGHT ON BACK) 9(WITH 5LBS) 7(5LBS.) (I WANT TO ADD 10LBS FRIDAY ON BACK. IT MAKES ME STRONGER.)

REV CRUNCHES 3X12 - LAST SET DIFFICULT AND ABS WERE BURNING.


11 MIN TREADMILL RUN MODERATE INTENSITY


SERIOUSLY STRESSED BODY TODAY. BODY ACHES NOW. EATING GOOD FOODS AND SLEEPING PLENTY. WEDNESDAY WILL BE GREAT.

BACK STIFFNESS AND ACHEY. NO DOUBT BECAUSE WAS USED ON SQUATS ESPECIALLY LAST FEW REPS. WHAT DOESNT KILL YOU MAKES YOU STRONGER.


SIMILAR WEIGHTS AND/OR SIZE??? POST REPLY SO I CAN FOLLOW YOUR LOG. LOOK FORWARD TO IT, THANKS.

[JohnAnthny]

WED 09/16/09


SQUATS 265LBS 5X5

OHEAD PRESS 145LBS 5X5

DEADLIFT 285LBS 1X5

CHINUPS W/ASSIST 9/4/3

PRONE BRIDGES REGULAR 3 X 35SEC

1 GAME FULL COURT BASKETBALL


Friday is great I finish the week strong and push through 210lbs on the bench. 2 weeks from 225lbs 5x5.

Thank You SL and friends.

[JohnAnthny]

Workout was yesterday Staurday 9/20. Make up for Friday miss. Back at the gym tomorrow Monday 9/21.

Ive been too tired too post but sitting here watching my Cardinals get their offensive flow back against the Jaguars I wanted to take this oppurtunity to Post my workout.

**Note to readers: Everythings going up but Squats took every ounce of energy i had to complete. I have been saying this for 2 weeks but each time i mean it more. I am working on changing my 'limits', afterall they are mental. I've read that when you dont beleive you will get the weight up then to deload and work back up past it with good form of course.

Im not buying that..for now, anyway. I am focusing on believing i can get the weight completed 5x5 going into the workout. Also, try to picture myself with 360lbs on the squat cranking through reps and sets so when i increase tomorow to 275lbs i can mentally be prepared and push through it.


Sounds weird I understand and may or may not ineterst you.

Minor bach aches/pain and knees. I attribute this to training hard. What doesnt kill you makes you stronger.


ok, yesterday Saturday...

Squats 270lbs 5x5
bench 210lbs 5x5
IRows 8/5/3
pushups w/10lb weight on back 19/8/7
Rev Crunch 3x12 - as always last set burns! like it. strengthen that core.

15min treadmill moderate intensity run.

[JohnAnthny]

Ok I will try to keep this short and concise.

I successfully completed everything today so the weight goes up. Again.

SQUATS: 275lbs. 5x5

Extremely challenging. Every rep went up, in simple terms. My body came forward on a handful of some of the reps leaving my back to keep the load up (and no pain during this. my back is definetly getting stronger). Also, my knees turned and started inward on a few of the reps. These are examples of what not to do.

However, this is the most ive ever completed 5x5 on the Squat. Last year I failed on 2nd set of 275lbs and collapsed under the weight. There were support poles that caught the weight as i fell to the floor under it. No injuries or anything but a learning experience. That incident kept me away from squats until 7 weeks ago. Now I have came up to that point again and bad form aside..got the weight up. have surpassed that point. I am going after a new challenge now. 315lbs and great form. It feels good but I have a lot of work to do.

OVERHEAD PRESS: 150lbs. 5x5

Completed and more weight Friday. Last rep of sets 4 and 5 took all i had to get the bar that final foot but up it went.
The weights are going up and i am monitoring my form.
Going to re-watch videos and work on using excellent form.

DEADLIFT: 290lbs 1x5

Felt great and went up easy. I noticed today for first time that grip will be an issue soon. I will most likely use the alternating grip oppsed to regular pull-up type grip. Should work fine.


CHIN UPS: With '12' resistance. 8/5/4 appx. (have to make better effort to remember these exactly)

PRONE BRIDGES: 3x35 secs regular. (i did make effort to ssttrrreeeetttcchh my self out more than ever today and certainly was more difficult. Will keep doing this and mixing it up with side and one legged bridges as well.)

Thats it. No treadmill or basketball today. Wednesday will be playing basketball after my workout.


Thanks SL's!


**Readers/posters: I am making an effort to read your training logs and provide feedback. I look forward to seeing your progress! Thank You!

[atypical1]

Great job on the squats and good job on getting back into the swing of things again.

james

[JohnAnthny]

Thanks James. I went out and got a foam roller. Thanks for the recomendation. It is helping me. It alleviates tension and allows greater flexibilty. Thanks again man!

[JohnAnthny]

OK heres the skinny. I played basketball wednesday. about 4-5 full court games. So, below is my workout for today Thursday 9/24.

I chose to 'deload' today despite yet not failing on squats but rather from form suffering last time. A lot.

After much consideration I decided to reduce the weight on squat and work on even better form. (Knee/back aches/pains i think played a role in this decision) I prefer this way because it gives me an oppurtunity to retrace my steps and really make sure the back is straight and the chest is up and out and im driving from my heels and feeling my glutes squeeze. I want to feel that more. This is one of the keys i beleive.

Now, I deloaded significantly from 275lbs. to 185lbs for 5x5.

I found that i was able to work quicker overall through the sets today and i was able to keep my back straight through out today although i felt some lower-mid back muscles work i havent felt as much before.

Even 185lbs 5x5 got me sweaty. Its lighter but still work.
At this rate in 7 weeks i will be at 275lbs again with much improved form and more strength.

This is the plan now.

Bench today I completed 215lbs 5x5. This ties my highest before. Monday 9/28 I do 220lbs. Im so close to pressing 2 plates! Thank goodness Ive been eyeing that for a while now.

IRows: 8/5/4 Felt good. Will be better when i have my feet on a bench and im doing 3x10 weighted!
Performed from dead hang with back straight. Back and lats are getting stronger.


Push ups: Im getting bold it seems these days in the gym. 25lbs. on my back for 3 xF.

If you want to get stronger why not add more weight right? 15/8/6

Reverse crunches: 3x12 slight decline on bench. These 'get to burnin' end of last set as always. Middle feels stronger here now. Diet needs improvement.

No run today. MP3 battery died and needed the motivation.

Saturday will be great. 190lbs squats (excellent form every rep every set) then 155 oHpress then 295lb deadlift. then pullups. then bridges then run.


Thanks everyone for your feedback.
Thank You SL's!

[JohnAnthny]

Sat. 9/26/09


SQUATS: 190lbs. 5X5 - this 'deload' im on feels great! Excellent form and doing these quickly while keeping back straight with chest up. I feel the glutes and quads more than ever! I think i may have even jumped off the floor once coming up!

OHEAD PRESS: 155lbs. 5/5/5/4/3 - This is a PR for me come Wednesday 9/30. I will push through.


DEADLIFT: 295lbs. 1X5 - Felt good. Man taking the weights off and putting them back is where i felt the workout today after these.


PULL-UPS: decreased resistance to '11' did 5/5/4 - getting stronger here.

BRIDGES: 30sec /35sec /50sec

10min moderate treadmill



Monday is huge. I do 220lbs on the bench which sets me up for 225lbs on Friday 10/2/09 - 2 plates on each side! I want that!


Thanks SL's
John