KingSam's Training Log

[KingSamI]

I started this workout on 28 Apr 2008, since i'm just starting to post my training log i'll catch you up. i've always been big on legs and back and when i stumbled upon a workout that pretty much doing my favorite workout 3 times a week was a dream come true. i was a bit worried doing squats but i have since gained the confidence to do all 15 sets with success and i'm even getting lower than parrallel. i'm trying to remember back to what i started lifting so here it goes.

My Stats on 28 Apr 08
Weight: 216.5lbs
Height: 6'1
Bench: 155lbs
Squat: 225lbs
Deadlifts: 225lbs
Pullups: 3
Dips: 8

My Stats as of 17 May 08
Weight: 214lbs
Bench: 185lbs
Squats:275lbs
Deadlifts: 285lbs
Pullups: 10
Dips: 12

Honestly i havent really set my goals yet. i'm just trying to get in better shape. i'm not in terrible shape at all. just want to cut my bodyfat down again i'm not sure what my % is right now but i will find out. i feel better than before and i'm starting to my see my abs and my legs are my defined. this regimen definitely works and i'm happy with it, because like everyones problem time is always a problem. i goto the gym at 4:30 in the morning and there is no one where there pretty much. i'm done by 5:15 for the most part.

[MysCat]

Good stats and really good increase in pullups and dips. It's great to see progress, huh? Keep up the good work!

[KingSamI]

Thank you. hey i read yours the other day and you stated a few times your knees keep going inward. maybe you should try a wider than shoulder stance.

[KingSamI]

21 Apr 08
i tried squatting 280 on monday and after one set my knee didnt feel so i took a step down in weight. i was really stiff and my knees just wouldnt cooperate with me (i have those days where my knees dont wanna work). i went down to 225 just to work on my form and it turned out to be an okay workout.

today i squatted 275. it was actually kind of tough for me, but i accomplished all sets and look forward to attempting 280 once again. i've also been doing the squat stretch. my hip flexor has been a little sore from doing it, but i know i need it. i love pullups. i havent started doing weighted pullups, i'm waiting i can do 12 everyday. i have days where i can do 10, 12 and then days where i can only do 5 or 7.

Body
my weight on monday was 214.5lbs. i've lost 8 pounds since i've been in afghanistan (47 days) my goal is to cut as much bodyfat as i can. at first my goal was to weigh 200lb but i realize i just want to cut down my bodyfat %. still not sure what it is but i can see my abs alot better and my legs are more define. definitely seeing some progress.

has anyone substituted the deadlifts for another workout or added more squats anything like? i'm not that big on deadlift.

[KingSamI]

I have been doing the squats religously. i have really tight hips and knee problems so i've retired from basketball for now and i'm at 285lbs for my squats. i warm up with 225 and i am focusing on getting my butt really low. i'm at or slightly below parallel right now. i'm using a shoulder width stances and i when i do some dynamic stretching i feel great. in my hips though i feel a tightness. i'm working on my flexibility. i work in an office environment and i do alot of sitting. any suggestions

[KingSamI]

Good Morning everyone, I have been busy training two individuals, they are both women. they've never weight trained with free weights before. i started training one of them about 2.5 months ago she has noticed a big difference in her body and strength doing the 5X5's, she squats better than most men do and she's alot stronger now she's squatting about 115lbs now. the other one is squatting 85lbs, i believe they're benching 65lbs or maybe 70lbs now. I'm very proud of them and myself because they are committed to the program and i'm committed to them. we've been having a problems with the pullups and the dips. but they are getting stronger and stronger.

I'm finally squatting 6 plates (315lbs x5 reps) well below parallel i must say. when i was a powerlifter in high school i squatted 335 easily. 315 is the most i've squatted since i was 17 yrs old. that was almost a decade ago! i still havent played basketball in awhile i've pretty much stopped playing when i started the program. i've stayed in great shape shockingly. my bench right now is my new goal. when i was 17 y/o i benched 250lbs that was for 1 rep. we'll see if i can reach that mark again.

Stats
Weight: 213lbs
Squats: 315lbs
Bench: 195lbs
Overhead: 135lbs
Pullups: 10
Dips: 15

"Airpower"

[KingSamI]

Man my hips were killing me on monday. i didnt get a goodnight of sleep. i ate something bad and was throwing up all night. i stil had the nerves to goto the gym knowing i felt like shit. during my warmup set my hips felt tight and i just didnt have the energy, so i cancelled my whole workout. So i went out today and i was pumped "eye of the tiger" was playing in my head. i warmed up great and i hit squats first, i was determined i succeeded. i didnt increase my weight, i did 315lb again, but man on number 5 i went down and for a second i was afraid i wasnt gonna get up but i just got really slow. i have no spotter so i gotta get back up right?! i better make a friend. i dont think i will go over 315 for awhile, its a pretty tough weight. i was at 295 for awhile and then when i hit 305 i assumed that was it but it got easy and 315 was calling. my bench on the other hand was sad. i tried for 195 and i failed miserably. i know i will get it soon. i really think i need to start deadlifting i just dont feel like it for some reason. is there a substitute? pullup beast, dip master.

He is i and i am him, king of the gym.

i, i go for mine, i got to shine!

[KingSamI]

Back to the gym on friday and had a good workout. I dont usually deadlift i sort of took it easy when i was doing it. But i wasnt sore or anything so i am going to add more weight. Weights arent really increasing like i would like them too, but i'm gonna turn up the intesity this week! EYE OF THE TIGER!!

[KingSamI]

Today i lifted around Noon. my body felt great. i had enough sleep, and the right amount of energy and intensity. i was alittle worried because i had just eaten lunch before i went to the gym and i dont usually do that but it turned out to be okay. My pullups are usually the last thing i do. i know that if i did them first i would be able to do more, but i've been pausing all the way at the bottom and then going all the up, i dont perform them fast like i see alot of people doing. i do slow and controlled pullups.

Monday 21 Jul 08
Squats 275lbs- (2warmups set with 225 10 reps) 3sets 10/8/8
OH Press 135lbs- 5sets 5reps
Bbell Rows 165lbs-5sets 5reps
Deadlift 315lbs -3sets 3/4/3
Bench 190lbs- 3sets 5reps
Pullups 3 sets 6/5/4

[KingSamI]

I had another good workout. my new total body workout is working out good for me. i feel stronger physically and mentally since i came to this website. i look great too, my bench is at 190 i really want to crack 200 soon. my squat is outstanding. i'm more focused on technique. i do a different weight every workout. i havent gone over 315lbs yet. and 275lbs is the lightest i'll go down to.

Squats - 295lbs (warmup 225) 4 sets 10 reps
OH press- 135lbs 5 set 5
Deadlift- 315lbs 3 sets 3 reps
Bbell rows - 175lbs 5 sets 5 reps
Bench - 190lbs 3 sets 5 reps
Pullups- 6,5,4

[KingSamI]

i was spending more time than i wanted in the gym so i decided to cut my workout in half. i'm also gonna start doing yoga on my off days from lifting, i'm trying to last forever you know!

28 Jul 08
Squats- 315lb 4sets 10reps
Bench- 190lb 4sets 5reps
Bbell Rows- 155lbs 5sets 5 reps
pullups- 3sets 10reps



i, i go for mine, i got to shine!

[KingSamI]

I'm at 211lbs bodyweight. my goal is 200 before i go home. i'm almost sure i'll hit it, i've already lost 12lbs without doing cardio, just lifting weights, just imagine if i added cardio, which i think i might end up doing. i'm gonna start a really strict flexibility and stretching regimen. maybe even start doing yoga. i love squats i make sure i do that workout 3 times a week. i also ensure i do my pullups and overhead press. if i had to drop anything it would be bench, deadlift

Squats 295lbs 5x5

[KingSamI]

I've been trying new things in the gym but one thing i'm not changing are my squats. first and foremost i went thru the stronglift archive and i gotta tell you i love mehdi's home gym. i'm gonna start building my own "fortress of solitude!" when i get home. and also gonna try the breakfast recipes (my favorite meal of the day). anyways, i tried to do the 20 rep squats workout. lets just say i think the weight was too much. i warm up with 225lb for 8 reps. well i figured i could probably that for 20 reps, it was feeling good but then i stalled. maybe because i hadnt eaten breakfast yet i dont know but i warmed then i attacked. the closest i got to 20 reps was 17 once! the the other 2 sets 11 and 13 reps. i'm not giving up that easily i will attack again on wednesday. body weight this week"212.5lbs 10 weeks til i should be heading home. it looks like 212 is the weight i'm destined to be at. i feel good at it and i look good. but i'm about to turn it up a little more. its the 4th quarter down by 3 and we're on the 50yd line. i cant kick a field goal so i've gotta march down the field and score the touchdown!!

i, i go for mine, i got to shine!

[KingSamI]

Definitely hit a wall the other day. i was playin basketball between workouts and i really took a beating. friday i didnt lift my body was too sore. i feel really sluggish missing a workout. i go back to the gym on monday and i'm lookin forward to it. here is what i plan on doing:

Flexibilty training
Squats
OH Press
Pullups
BBell Rows

[KingSamI]

i dont know what happened. but i felt older than i am. my lower back feels really tight when i bend over just to tie my boots, i have been doing a lot of flexibility,core,ab and just plain stretching whenever and where i am. i also got confused and went to the gym 2 days in a row. i went to the gym late monday night i didnt squat but i did some other things, on tuesday after work i hit the squat rack, i havent gone past 315 (142.9kg) i dont have a spotter and i find if difficult enough i dont think i need to go past it for now. all i know is after yesterdays workout is all my back muscles are sore and of course my hip flexors. i warmed up great yesterday and i get really low on my squats i'm very proud of that. i think i'm gonna try 320lb on the squat on thursday.

Squats 5x5
225lb (102kg) 5x5
225lb 5x5
285lb (129.2kg)5x5
315lb(142.8kg) 5x5
315lb 5x5

Bench 5x3 (I think squats just tire me out)
135lb 5x5
185lb 5x5
185lb 5x5

Pullups 3xF
6reps
5reps
4reps