Jpez's training log

[jpez]

Stats

Weight : 98,5 kg
Height : 1,95 m
Age : 29

Goals

Just to feel fit and strong and have a nice natural looking body. I'm hoping my workouts will also help me with my spearfishing. I started the stronglifts 5x5 program about two weeks ago and started keeping a written log two workouts ago.

16/6/09

Squats - 30 kg
Overhead Press - 20 kg
Deadlifts - 50 kg
Chin ups - 3 reps
Prone bridges - 15 secs
Burpees - 5 sets / 5 reps

I am very weak in my chin ups. I am unable to do even one pull up. I'm just going to stick to chin ups until I build up strength for pull ups. Still got a long way to go. Also I have to slowly build up my Prone bridges duration to 30 secs. Also today was the first day I started burpees for HIIT and was only able to complete 5 sets of 5 reps. Also have to try to increase my sets for burpees. I do HIIT post workout whenever I have the energy which is usually 1 -2 times a week. I'm looking forward to my progress.

19/6/09

Squats - 35 kg
Bench press - 35 kg
Inverted rows - 5 reps with legs bent for assistance
Push ups - 7 reps
Reverse crunch - 15 reps

This workout was very grueling. I didn't feel weak I just felt low energy. It seems the workouts and the HIIT are catching up with me. I'll have a chance to rest with my 2 rest days coming up. I am very weak in my inverted rows and push ups. That's what I like about these exercises they show you how weak you really are. I'm looking forward to progressing and getting stronger in my body exercises. I accidentally did 15 reps instead of 12 for the reverse crunch. Oh well lol

[jpez]

21/6/09

Squats - 40 kg
Overhead Press - 25 kg
Deadlifts - 45 kg
Chin ups - 3 reps
Prone bridges - 20 secs


Got 2 days rest before this workout. Didn't really feel very energetic nor depleted. In today's workout I increased my squat another 5 kgs. I also increased my overhead press by 5 kgs. I decreased my deadlifts by 5 kgs I don't know why but I just didn't feel enough energy to do the 50 kgs I did in my last workout. Chins still at 3 reps I look forward to seeing my progress with the bodyweight exercises which I've been weak in throughout all my life. I added another 5 secs to my prone bridges trying to get to 30 secs. I feel my core strengthening from every single exercise. HIIT was out of the question for this workout. Not enough energy for that today.

[jpez]

23/6/09

Squats - 42 kg x 5
Bench press - 37 kg x5
Inverted rows - 7 reps x 3 with legs bent for assistance
Push ups - 10 reps x 3
Reverse crunch - 12 reps x 3

Energy not to high today. I'm happy that the body weight exercises improved. Squats were done with a bit more effort than usual. I'll probably have to deload after my next workout.

[PastorMike]

great job Jpez! I don't know about other people on here but I have found that a lot of this is mental. As you are working out and eating good, lots of protein, just count on getting stronger for each workout even if you felt like you could barely do the weight the workout before. But your mind can hold you back convincing you that you are weak. sometimes just lifting the weight of the rack when you are benching or squatting your mind can go oh crap this is heavy and with this program each time it is the goal that it is heavier than last time. Anyway stick with it and you will surprise yourself with how strong you will become. Keep up the good work.

[jpez]

Thanks for the encouragement PastorMike!

[jpez]

25/6/09

Squats - 45 kg
Overhead Press - 27 kg
Deadlifts - 47 kg
Chin ups - 4 reps
Prone bridges - 25 secs

I added weight on all my exercises today and got through all the reps with a lot of effort. I also added one more rep to my chin up and five more seconds to my Prone bridges so I'm slowly getting stronger. Hopefully I'll be able to pull up soon.

[holvoetn]

Hi jpez,
popping in to check on your log

Looking good so far.
It might seem like little moves forward to you but keep in mind all of this is a marathon, not a sprint.
Step by step and you wil get there. But it takes time and hard work and dedication and effort. That's your part of the equation

BTW you did not mention it yet but from what I read it looks like you got an overall problem with feeling too low on energy ?
How is your diet looking ? Do you sleep enough ? Especially that last part is extremely important (says the guy who quite often only sleeps 5 hours a night )

Other question:
do you think the ' lot of effort' is due to low energy (see previous comment) or maybe due to bad form ?
If you are not certain, post a video and we can check it out.

[jpez]

Hi holvoetn and thanks for taking the time to check out my log. I do feel a lack of energy now and then which I believe is due to my heavy work. I'm an auto mechanic and I have to be on my feet all day. I usually feel less energetic as the week progresses. Also I jumped right into the program with heavy weights (for me). Now I see why it's important to start off with lighter weights. If it gets to overwhelming I'll probably have to drop down to two workouts per week from three but I've been alright so far so I'll see how it goes. Anyway having said that I am making progress and I'm feeling better both mentaly and physically. Also the little steps I've made are gigantic for me. Being able to to do just that one extra pull is a big achievement for me.

[holvoetn]

You might consider eating more

[pagangoddess]

I'm an auto mechanic and I have to be on my feet all day. I usually feel less energetic as the week progresses.

Even though I sit at a desk all day I too feel less energetic by the end of the week. What time of day do you workout?

As H suggested you might find it helpful eating and sleeping a little more.

[jpez]

Hi pagangodess. I start my workout around 9-10 pm.

[jpez]

28/6/09

Squats - 47 kg x 5
Bench press - 40 kg x5
Inverted rows - 8 reps x 3 with legs bent for assistance
Push ups - 10, 8, 8
Reverse crunch - 12, 6, 6

Today I returned exhausted from a 2 day camping trip. Thought I'd try to remain consistent so I ended up doing my workout. I progressed on my squats which is good and I'm actually starting to like this exercise which I used to hate in the good old days. I also progressed on my bench and added another rep to my inverted row which is good. I lost two reps off my last two sets of push ups which I'm thinking may be because of the increased weight on my bench press. My reverse crunch suffered a lot today probably because I spent most of the weekend swimming. Anyway overall I'm happy with today's workout.

[jpez]

30/06/09

Squats - 50 kg x 5, 5, 5, 5, 5 reps
Overhead Press - 30 kg x 5, 5, 5, 5, 4 reps
Deadlifts - 50 kg x 5 reps
Chin ups - 4 reps
Prone bridges - 25 secs

Today I stalled on my OHP which I'm glad I did actually because I could feel that I wasn't quiet ready for this weight so I'll stick with the same weight next workout and see how I go. I progressed on my squats and deadlift. Chin ups and Prone bridges remained the same. Oh well slow and easy wins the race...

[holvoetn]

Correct attitude !
Weightlifting is a marathon, not a sprint

[jpez]

2/06/09

Squats - 52 kg x 5
Bench press - 42 kg x5
Inverted rows - 9 reps x 3 with legs bent for assistance
Push ups - 12, 12, 12
Reverse crunch - 12, 12. 12