Nickphillips Training Log

[nickphillipps]

So it begins!

So far i've completed Workout A and B once each, my experiences with them are here im-new-here-and-i-like-it-got-a-few-questions-tho-t19673.html

My stats are:

Height: 6ft3 ~191cm
Weight: 97kg
Bodyfat: Last check was about 3months ago at 19.1% and im fairly sure its dropped a fair bit since then (got some calipers on order)
Measurements: Waist 101cm
Neck 38cm
Chest 102cm
Upper Arm 33cm
Thigh 63cm
Not massively accurate as i measured with a bit of string and a steel tape measure. Got a proper one in the post along with the calipers.

I've also got quite a strong background in rowing, though that was a few years ago now.

My goals:
Well ultimately i want to become a personal trainer. Something i've always wanted to do but never had the confidence to go for. Though things are already starting to change!!

Short term:
I'd like to get a bf% of 12-15
I'm looking to build up a better physique and level of fitness.
Not really something that can be measured but im looking to build confidence in myself.

The way i plan on obtaining these goals is be doing the stronglifts 5x5 along side a running program for beginners.

I'm not going to fill this log up with all my eating habits as I feel i eat quite well anyway.

Tomorrow morning i start workout number 3!
So hopefully an update to follow soon!(Most likely Saturday)

[nickphillipps]

Right well. A bit later then i expected for this update but my weekend has been busier then expected!!

So Friday 2nd Oct i completed my third workout.

Squat was at 25kg all 5x5 done nice and easy, though i am starting to worry about how difficult the front squat is going to be when the weight gets heavier.... A bridge to cross when I arrive at it i suppose.

Bench at 22.5kg nice and easy still. Getting questioning looks from the other gym goers and to be honest I'm also questioning the light weights as well. But alas i've promised myself to follow the program as best i can so i'll persevere with not lifting heavier!(Surely thats all backwards)


Inverted rows- After reading on here about touching your chest to the bar i focused on achieving that. Found it extremely difficult to make it all the way there though. Was strange as i dont feel as though it was a strength issue. Maybe flexibility? I'll work on that..
Made 3x10 with these.
Odd coment from a guy who just finished using the chinup bar as i finished my inverted rows.
Told me that he was "done on the bar, so you can use it now." Not sure if he wastrying to be sarcastic and thought i was substituting chins with the rows.... Oh well.


Now press-ups. Werent happy with my performance here. I think the complete lack of ab work before this program messed me up here. My abs had been aching virtually non stop since the first session and just couldnt take it with the press-ups. My arms and chest felt fine but my abs just couldnt take it.

Managed to get 12 on the first go, gave myself a mental slap and squeezed out 15 and 15 on the 2nd and 3rd.

Not happy...

This point i was not looking forward to the reverse crunches one bit.

Got on the mat and managed to get 15-15-20.
My gut was on fire on the last set but as it was the end of the session i pushed myself.


Unfortunately that evening, had a work night out where I undone a lot of hardwork with a lot of alcohol.
Though i figured i dont drink very often and all work and no play make Jack a dull boy.

Sunday.
Spent the whole day paintballing. One of my favourite past times! 6hours play with an hours lunch in the middle.
Good workout as i realised I spent alot of the day squatting and running so all good.

[nickphillipps]

Well due to not having a car at all last week i couldnt get to the gym. So I just done a few body weight exercises.

Got the car back yesterday so got myself to the gym.

I decided to jump my weights up a bit as i felt i could handle it.

So;
Squats 30kg 5x5 still easy.
Overhead press i kept to 25kg 5x5 so only jumped the weights up a bit there.
Deadlifts i went for 50kg 1x5 still quite easy.
Prone bridge i went 30sec, 40sec and then 50sec

Saved the chinups for later at home and jumped in the treadmill.
Chins i managed a fairly poor 3. Not full ROM so not sure they count. Waiting on my bands at the mo.

Going back in the morning and looking forward to it!

[nickphillipps]

October 13th:
Front Squats: Jumped up to 35kg 5x5 made me sweat a bit this time. I think i need to force myself to leave longer gaps between sets.

Bench Press: Again jumped up on this 30kg 5x5 still very easy

Inverted rows: 10x3 still focusing on getting my chest to the bar eash time.

Push ups: 20 15 10

Reverse crunches: 20x3

[nickphillipps]

Side note:
On a night shift and at some point i seem to have damaged/injured my left knee.

Feels quite tight. When i squat (with no weight) it hurts and soon as my knee gets to 90degrees.

Can bend it fine with no pain. Just when there is pressure on it.

Will see how it feel after some sleep later and decide on what to do for my next session.

[nickphillipps]

October 15th:

Squat 35kg - 5x5

OH Press 30kg - 5x5 - getting a bit heavier now

Dead Lifts 60kg - 1x5 - still not too much of a struggle

Chin ups - Meant to do them when i got home but never got round to it - my exercise bands are still in the post! 3 weeks!!!

Bridge - 40, 40, 50 seconds


Dropping my progressions to 2.5kg now. Feels like the right time to do it as i feel like im settling in now.

[nickphillipps]

October 18th:

Had an odd session today.
Got back in the rowing boat for the first time in months and months and had a proper training session.
Spent maybe 90 mins rowing.

Got back in and 2 of my crew mates got me to try there core body workout.

Was basically a mini circuit that went something like this with no rest.

-35 crunches
-25 press ups
-then sat in the L sit possition (legs in air with back off ground, so just your bum is on the floor) and then move a 10kg weight from one side of your body to the other . making sure it touches the ground each time. 30 times with feet and back never touching the ground.
-30 seconds doing right side bridge
-30 seconds prone bridge
-30 seconds left side bridge

then rest 30seconds and repeat 2 more times.


I should of done my SL stuff first really but ive learnt my lesson now.

Went on to do

Squats 37.5kg - 5x5
Bench press 32.5 - 5x5

I figured all the rowing counted for the inverted rows and the circuit had accounted for the press ups and reverse crunches.

My torso is really suffering now after this.
might include it in the furture

[nickphillipps]

October 20th:


Front Squat: 40kg - 5x5

Overhead press: 32.5kg 5x5

Deadlift: 62.5kg 1x5

Bridge: 50sec x3


I then jumped on the rowing machine for 5k

Chins: I gave a few a go at home using the ladder accross the hole for my loft. Still really struggling and still waiting for my bands to arrive!!!!!

[nickphillipps]

22nd October:

Front squats: 42.5kg 5x5

Bench press: 35kg 5x5

Cable seated rows (to replace inverted row): 45 3x10

Press ups: 25 20 15

Reverse crunch: 20x3


20min on the treadmill on 2% incline


Had to replace my inverted rows as there were 3 people working together on the smith machine doing bench press and i couldnt be bothered to wait as they were doing about 30reps each.

[nickphillipps]

Not really part of my log but I've just realised that if I can avoid stalling I should be squatting and bench pressing my body weight by the new year!

There's a goal right there!!

[nickphillipps]

Squat 45 
Press 35 
Dead 65 

[nickphillipps]

Wed 28th Oct

Front Squat 47.5 5x5
Bench 37.5 5x5
cable rows 40  5x5
Pu 30 20 20 
Rc 25 25 24

[nickphillipps]

Friday 30th Oct

Front Squat 50kg -5x5
OH Press 37.5kg 5x5
Dead Lift 67.5kg 5x5
Chinup- 4.4.4 using red resistance band (Yay they finally arrived)
Bridge 3x1min

[nickphillipps]

Sunday 1 Nov


Squat 52.5kg- 5x5
Bench Press 40kg- 5x5
Barbell rows 40kg 5x5


Pushed for time so didnt do the press ups and reverse crunches

[nickphillipps]

5th nov

Squat 55kg
Oh press 40kgx4 stall! 37.5kgx5x4
Dead 70kg