Mackanno training log

[mackanno]

Yeah baby! I am soo glad this year I am back to get in shape! I haven't been doing any exercise for a long time, unless walking to the market or brushing my teeth are considered exercises, lol.
Any way, I am now in my fourth week of the program and very happy. Soon I will post some personal info and whta I am lifting. Good day everyone!

[mackanno]

Tomorrow is gym day. I have followed the program with the weights suggested and so far are OK.
My stats are:
Male
37 years
183 cms
85.3 kg at the beginning of the program. I have gained weight to 86.3 kg, however I don't feel any change in the waist, I guess it has gone to muscle which I hope.
On my fourt week I am lifting:
Squat 45kg
Overhead press 15.8kg. (Up to the third week I was lifting 27.5kg, but then I found out it must be done standing up, not seated which made a huge difference! It was a bit disspaointing having to reduce so much weight but, hey, I rather do the exercise properly and obtain all the benefits )
Deadlift 55kg
Bench press 31.8kg
Barbell row 40.8kg
Dips 10, 8, 6
Pull-ups 5,4,3
 
A very important thing I have learned is to fully read and understand how to properly do the exercises. Watching the videos helps a lot.  I watche them the ight before going to the gym to have them fresh in my brain. There are no a**holes in the gym; I go at around 10 in the morning and it's very quiet, just some people doing their running or whatever in the machines.

[Mehdi]

Welcome Mackanno. Weight gain is normal, don't worry about it. Good luck with the workouts.

[mackanno]

Well, well, well . . . Things at the gym started lame. Did 45kg in the squat and 15.8kg in Overhead press again. I was kind of discouraged for the way those two went, but things turned around on the deadlift.
I did the first set at 59kg and was going to leave when I realized there were 4 more sets to go! Those  four sets made feel a lot better, and things got even better when I did the pull-ups and did 5,5,5.
I have the feeling my body is kind of reacting against exercise, you know, like "hey man, three weeks of lifting are enough, lets go back to doing nothing!" kind of thing. Well, sorry body, we started to get in shape and there is no turning back, you will thank me soon, lol.
Now back to work.
Mehdi,
Thanks for you support. The weight thing is OK. When it's fat my face gets round, this time it must be muscle because I still have my handsome looks, LOL!
 
God day everyone.

[Young Athlete]

Work on that over head press there is no reason you shouldn't be abled to do more then that I keep on pushing myself until my arms are shaking and I feel as if I'm going to drop the bar at any moments try to add some weight next week.
Goodluck on the program I have been doing for maybe 3-4 weeks don't know exactly how long.

[mackanno]

Thanks for the encouragement Young Athlete. I'll increase it next time, perhaps thinking it's a keg of beer or something like that instead of a bar will help, LOL
BTW, the football discussion was hilarious

[Mehdi]

I did the first set at 59kg and was going to leave when I realized there were 4 more sets to go! Those  four sets made feel a lot better, and things got even better when I did the pull-ups and did 5,5,5.

Only 1 set on deadlifts mackanno!

[mackanno]

Yes, but then I checked my program and realized my mistake so did the other 4 and that made feel a lot better because I did all 5x5 with 59gk.
It's funny how it changed my day!

[mackanno]

(I mean 1 set = 5 reps, no? or is ti the other way around?. The point is that by the end of the workout I lifted the bar 25 times from the floor, )

[Mehdi]

It's one set of 5 reps on deadlifts.

[mackanno]

Mehdi,
You are right! I over did it.
I read the program again and yes, the deadlift is 1x5, the barbell row is 5x5. . . At least it boosted my morale, he he he.
I'll se how it goes tomorrow after I spend much of today painting the ceiling and walls at home.
 

[mackanno]

Good day at the gym today.
Squats at 48kg, bench press at 34kg, barbell row at 43kg, plus dips were 14,9,5.
The week end is here so I will have the joy of exercising by painting the house, ceiling included. What kills you is the neck after doing the ceiling, but hey, we want a nice house, right?

[mackanno]

Correction in weights.
I have been writing the weights but not taking in consideration the bar, so after finding out the bar does count (thanks jdurando) here are the corrects stats:
Squat: 5/5/5/5/5 with 68.4kg
Bench press: 5/5/5/5/5 with 54.4kg
Barbell row: 5/5/5/5/5 with 63.4kg
Overhead press: 5/5/5/5/5 with 36.2kg
Deadlift: 5 with 79.4kg
 
Now I feel like Arnold AND Rambo together, ROFL ! ! !
See you monday gym

[mackanno]

Nice day at gym today.
Squat: 5/5/5/5/4 with 70.2kg. I will keep the weight for next time because I did 4 in the last set which was not really good, so better do all sets breaking parallel than add weight and end up doing "mini-squats", right?
Overhead: 5/5/5/5/5 with 36.2kg. I did not add weight today because I am still getting used to doing it standing up. I'll add up next time.
Deadlift: 5 with 83.8kg
Pull-ups: 8,5,5 (there was this guy today who did some 20 just like very casual, "hey, can I borrow your arms", lol)
I am looking for "before" pictures, haven't found one yet, I guess I was good at hiding the "5 month pregnant" belly, . My lovely wife promised me she will find them. . .
Good lifts everyone!

[Mehdi]

All weights break parallel yes. mark your sets reps too, like 5x5 or if you missed reps 5/5/5/4/2 (4 reps set 4, 2 reps set 5), easier for us to know what you're doing.