Sublimejm7 Training Log

[SublimeJM7]

Hello All,

I started working out last November and while I have seen some changes in my composition, I want better results. I have never been a skinny guy, so my focus is to lose body fat, and build as much muscle and strength as possible. Yesterday was my 25th birthday and I decided it was time to start focusing better on my workouts and especially my diet. So I started 5x5 today, along with a better diet. The hardest part will be cutting out the booze. I love beer and since I live in the great state of TEXAS, this will be challenging for me since it's pretty much part of the culture here. But I know I have to sacrifice something to get what I want. Since I've been lifting for several months now and have decent leg strength, I started out with 95lbs as opposed to the recommended bar for my Set A workout for both the squat and the bench press. It felt pretty easy and I left the gym feeling like I could have done much more, which is something I haven't done in awhile. So After my Set B workout tomorrow, I will determine what a better starting weight is in order to challenge myself.

These are my stats:
Height: 5'11
Weight: 272lbs
BF %: 30

Day 1
Squats: 95 lbs 5x5
Bench Press: 95 lbs 5X5
Invert. Row: BW 5/3/3
Pushups: 21/12 / 5
Reverse Crunch: 12/12/10

Meals:
6:30am: 1 hard boiled egg
10 am: after workout: Approx 2 oz of Colby Jack Cheese and a Beef Stick
1pm: Orange Roughy Ceviche ( Raw Orange Roughy marinated in Fresh Lime Juice,cilantro and onions)
4pm: Chicken Breast, Carrots
7pm: Cottage Cheese

[SublimeJM7]

6/11/09

Decided to go heavier on squats to make sure I was actually working hard. Not too heavy though, I'm not trying to sacrifice my form. Had someone watch to make sure I was doing all my exercises correctly. Messed up on Deadlift, was in the zone and did 5x5 instead of 1x5...oh well. I think I need to go heavier on that next time.

WORKOUT B
Squat 115lbs 5x5
OHP 65lbs 1x5, 85lbs 4x5
Deadlift 95lbs 5x5..whoops
Pullup Negatives 4x1
plank 3x30 secs....back hurt cuz my belly hangs.

I worked up a pretty good sweat this time, felt good, I know my legs are probably going to be decently sore tomorrow, another good feeling. I'm ready for my next workout!

[SublimeJM7]

Workout from yesterday

Squat 120lbs 5x5
Bench 135lbs 5x5
Inverted Rows ( was not doing correctly before) 4/3/2
Pushups 15/8/5
Reverse Crunch 12/12/12

I increased the weight on the bench, It was still not very challenging. I know I could probably squat more as well however my focus is on correct technique so I will gradually increase the weight as prescribed.

[SublimeJM7]

Squat 135lbs 5x5
Overhead Press 95lbs 5x5
Deadlift 135lbs 1x5
Pullups Negs, 2
Prone Bridge 3x30secs

Since my Pullups are lacking, I did Barbell Rows
75 lbs 5x5

[SublimeJM7]

Squats 145lbs
Bench 145lbs
Barbell Rows 105lbs
Pushups 17/8/5
Reverse Crunch on decline 12/10/8
2 Pullup Negs (need to do these as often as possible to achieve goal.)

[SublimeJM7]

I have been keeping a journal and have been lazy about posting on here. The last time I worked out was this past Saturday, the 27th I believe.

After tweaking my back from bad form and agitating an old injury I had to skip a workout and figure out some ways to make this work. After a deload and some suggestions this is where I was at:


Squats 150 lbs 5x5
OHP 105lbs 5x5
Deadlift 150 lbs 1x5
Pullups, Negs 3x5

My lower back is a problem, I've had issues with it in the past from lifting improperly, and think I should prob have it checked out, but I don't trust doctors, they always say do yoga... what's up with that. No X-rays or anything. I'll have to figure it out.

[sgi4950]

Hi Sublime,

I too live in Texas....but I'm a Redskin fan!

Keep with the training and diet programs and you'll see the results. I have male co-workers that I train with that started out needing to lose anywhere from 50 to 200 lbs and they have stuck with their training program (they won't do SL's with me) and a diet similar to what Mehdi recommends and they are finding success.

Hope the SL's progarm helps with your lower back problems, it has with mine. Good luck and keep at it.

[SublimeJM7]

Well it's been awhile since I updated my log, progress has been kind of slow and my back has been giving me issues. I thought I had it worked out but i hurt it again yesterday on OHP??? anyway, this is an update of where I am as of yesterday
For awhile I was having issues with deadlifts so I did rack pulls to help with form and some strengthening, so that's why it is so low. Did not do pullups, I was exhausted and mad my back was hurting again. I really thought I had gotten my technique down on squats and deads and now OHP is giving me issues, i'm at a loss.

Squats: 200lbs 5x5
OHP: 135 5/5/4/ Deload 115lbs 2x5 (back started hurting)
Deadlift: 165 1x5
Barbell Rows 165 3x5