vongSTAA's Training Log

[vongSTAA]

I've been busy again the last two days and haven't had the time (or made the time I guess) to go the gym so I decided to a dumbbell routine at home today. The program is somewhat based off the old SL5x5 Dumbbell Program, but I reduced the sets to 3 so I could fit in more exercises (it's kind of a combination of the both workouts but without the front squats and one leg deadlifts). For all the one arm exercises, one set refers to a set for each arm.

Workout
- Db One Arm Snatch: 12.5kg
3x5 12.5kg
Weight wise it wasn't too demanding but I was sweating a fair bit after the first set, the heat didn't help too much, about 30 degrees celcius today! It was definitely challenging my endurance/fitness and my technique probably failed a few times.
- Db Bench Press: 30kg
3x5 30kg
This was pretty challenging, but I guess my technique was off since it's a lot different to a barbell bench press since you have to bring up the dumbbells by yourself and therefore can't really get into the right "position" before hand (arch in the lower back, chest up, shoulder blades together, etc), well either that or the form for a dumbbell bench press is done a lot differently to a barbell bench press.
- Db One Arm Row: 15kg
3x5 15kg
- Db Shoulder Press: 15kg
3x5 15kg
Felt quite light and easy but it allowed me to control the weight up and down pretty well.
- Chin-ups: 8/5/5
- Elevated Push-ups: 15/10/10
- Db One Arm Curls: 7kg
3x5 7kg

[Nilan666]

where are the videos man? Were you not able to upload it?

[vongSTAA]

Oh hey Nilan.

I was able to get them onto my computer but after watching them I decided not to upload them. I am pretty sure I can see and know what I am doing wrong and once I think my form is decent or good at least I'll upload them and show you guys so you can critique.

I'll probably do another dumbbell routine at home again today, but will just consist of front squats, bench press, snatches, push ups and chin ups. Which is basically the same as Workout A of SL5x5 Dumbbell but I added chin-ups.

Oh and Nilan, what should I do once I reach 60 line hops within 10 seconds? I haven't timed myself since 2 months ago but I am much lighter on my feet and have a feeling I am already at 60 or very close. With the increase of lower body strength and these line hops, I have already noticed an increase in my vertical jump. I can touch the backboard fairly easily now. I wasn't too far from it before but any increase is good and when I play some matches with my mates I have also noticed myself getting rebounds much easier.

[vongSTAA]

Workout A
- Db Front Squat: 30kg
1x5 14kg
1x3 24kg
3x5 30kg
I was struggling to clean the weight up my shoulders haha. I tried doing 34kg but I couldn't clean it so I had to stick to squatting 30kg. The weight was challenging but nothing compared to 60kg barbell squat (which I now find to be not so difficult as before) and I won't be able to progress my squats this way, but I'll probably be stuck doing this routine at home for the rest of the week so this will have to do.
- Db Bench Press: 30kg
1x5 20kg
3x5 30kg
- Db One Arm Snatch: 12kg
3x5 12kg
- Chin-ups: 9/6/6

Only doing 3 sets due to time constraints.

[vongSTAA]

Workout B
- Db Front Squat: 30kg
1x5 14kg
2x3 24kg
3x5 30kg
Starting to get dangerous when I clean the weights lol Lucky I have a spot I am able to dump the weights if need be.
- Db Press: 20kg
3x5 20kg
- Db One Legged Deadlift: 15kg
3x5 15kg
- Push-ups:15/10/10
- Chin-ups: 9/6/6

[vongSTAA]

Wow finally back at the gym after two weeks (well one week of crappy dumbbell routines! and I've been eating less the last two weeks). I went to check at this gym which is actually closer to where I live (sort of) and since I'm on school holidays, it'd be easier than going to the one I usually do (which I only go to because it's right next to my school and I get discounts ).

I was pretty impressed! The gym is filled with all Hammer Strength equipment (American) and is a lot bigger than my usual gym. Most of the machines use plates (only a few pin and stack ones) and so there's tons of plates around and finally there are some plates less than 2.5kg. There's one squat rack (with side spotters unlike mine) and another rack-thing which I can squat in if I have to but there's no side spotters. Plenty of Olympic barbells around (a few less than 7foot though) and there's 2 benches, 2 incline benches and 1 decline bench. However because the equipment is American they come in pounds (there are conversions labelled as well) so the weight was a little different.

Workout A:
- Squat: 95lbs
2x5 45lbs (empty bar)
1x5 65lbs
1x3 85lbs
5x5 95lbs
I decided to go light since I haven't REALLY squatted in over two weeks and I think I am getting the form right now. During the 3rd set I felt some hamstring pain! I think I didn't stretch them properly and since I am doing low bar squats correctly now (so I think), they're probably being hit more and my inflexibility is probably starting to show. I tried to stretch it out but the pain still continued a little. I felt it a little bit throughout the rest of the exercises but after I did some proper stretches it wasn't as noticable.
- Bench Press: 75lbs
1x5 45lbs (empty bar)
1x3 65lbs
5x5 75lbs
- Barbell Rows: 50lbs
5x5 50lbs
- Dips: 7/5/5
Like my old gym, I have to use the assisted pull-up & dip machine but this one has a cushion thing where u place ur knees instead of a handle for your foot. So I just placed a plate instead of a dumbbell. I don't really like the handles because even the shortest width seems a little wider me. I realised I was doing the first few reps with my elbows a little too flared out so I made sure to stick them inwards and I could REALLY feel it in my triceps I'll try to make sure it's like this with every rep, so I think it'll be awhile before I hit 15 reps.
- Ab Work: 2 rounds of 10lb plate Core Circuit - 10xStanding Russian Twists, 10xStanding Side Bends, 10xCrunches, 10xCrunches(legs at 90 degrees), 10xToe Touches
I saw this video on Joe DeFranco's YouTube recently and figured I'd give it a go, it's pretty brutal! After the first normal crunches it starts to get hard. I'll try to do 3 rounds of this but I don't think I'd have the energy! lol. I'll progress through these by adding more reps until I hit 20 for every exercises, then after that I'll increase the weight of the plate.

[atypical1]

We're trying to convert all of you over to pounds so we can understand your training logs.

Sounds like you found a good gym. That's always a good thing. I use the same set up for my dips and you get used to it.

james

[vongSTAA]

Haha I was quite confused at first when I was adding and changing the weights to be honest.

Yeah I did I guess, definitely in terms of equipment anyway. Ah do you mean because it's an assisted machine or because of the handle width?

Wow a good eating today I think, could of had larger portions for a few meals I guess but I definitely think I got a good amount of calories in, felt full most of the day (not used to that feeling after eating 3-4 times a day for 2 weeks!) lol.

[vongSTAA]

Wow when I walked in today I noticed a captain's chair (the equipment that you can do hanging leg raises, dips and pull ups on) that definitely was not there before! Also, you can pull a pin on the assisted chin-up/dip machine in order to remove the sled/cushion part so you can do normal chin-ups and dips. Oh and that "rack-thing" that I described before actually has side spotters, they're adjustable haha but most of the time it's being used (usually for "bent over" rows) and the squat rack I use now is at perfect height for me.

Workout B:
- Squat: 105lbs, 115lbs
1x5 45lbs (empty bar)
1x5 65lbs
1x3 85lbs
3x5 105lbs
2x5 115lbs
I'm afraid I got tempted to add more weight instead of doing the same set throughout the 5 sets, I guess I just really want to get back to my previous squat max which was 5x5 60kg. I'll probably just do 5x5 115lbs or 125lbs depending on how I feel and then I'll progress normally (5lb per workout).
- Overhead Press: 55lbs
5x5 55lbs
The first set felt a little easy, but then on the second set I realised my form was off and I was kind of cheating since my elbows weren't really infront of the bar. The rest of the sets definitely like how they used to, but 55lbs is a little lighter than 25kg.
- Deadlift: 135lbs
1x5 135lbs
Not too hard, form felt good.
- Chin-ups: 8/5/5
- Ab Work: 3x 10lb Core Circuit (10 reps each)
Oh god, the third round was pretty hard. I felt like giving up after the normal crunches but I managed to finish! I'll try to cut down rest times to under a minute, as I think my rest times were closer to 2 minutes.
- Dips: 8/6/6
I felt like trying dips on the captain's chair thing and it's definitely better than the other machine since the handles are closer I think.

[vongSTAA]

Was too busy today to work out at the gym, so I just did a small routine at home.

Workout
- Elevated Push-ups: 20/15/15/10/10
- Chin-ups:10/8/8/6/6
- Ab Work: 2x 5kg Core Circuit (10 reps)

I alternated push-ups and chin-ups, is that good or bad? I don't know why I just felt like changing it up I guess haha. Rest times varied, usually it'd be around a minute after the push-ups, then 2-3 minutes after the chin-ups. As for the core circuit I only rested for about a minute, but of course I was only able to do this since there was no prior heavy lifting to work the core.

[vongSTAA]

Went to another gym since my mate has a membership there, despite the fact that I personally don't like the area it was pretty good equipment wise. Some olympic barbells, a squat rack with side spotters and plenty of plates, but it was kind of messy with the plates and dumbbells and some of the equipment is a little old, but definitely better than the one next to my school.

Workout A:
- Squat: 55kg
1x5 20kg
1x5 35kg
1x3 45kg
5x5 55kg
- Bench Press: 40kg
1x5 20kg
1x3 30kg
5x5 40kg
I don't know why but my form feels off, I mean I am doing everything that I should be (as far as I know). Shoulder-width grip, pull bar apart, arch in lower back, shoulder blades back (well havin a little trouble with this) and upper back tight. The weight just doesn't feel stable you know? Maybe I just need more time to work on form and probably record myself.
- Barbell Row: 30kg
5x5 30kg
My form was starting to get off after the 3rd set, some bouncing and lowering my chest to reach the bar - definitely repeating weight.
- Dips: 10/8/8
- Ab Work: 3x 5kg Core Circuit (10 reps)

[vongSTAA]

Workout B:
- Squat: 135lbs
1x5 45lbs (empty bar)
1x5 95lbs
1x3 115lbs
5x5 135lb
Oh man, feels so good to finally be back at bodyweight squat. I am starting to question my form though as I seem to be more focused on finishing the sets rather than form, I will try 62.5kg next session though but I'll juss try to remind myself to concentrate on form. Squats are starting to feel hard again.
- Overhead Press: 60lbs
5x5 60lbs
Was a little tough towards the end of sets, I found myself a little shakey at the top during the last rep or so.
- Deadlift: 155lbs
1x5 145lbs
1x5 155lbs
Initially only wanted to do 145lbs because I did 60kg last time but it felt pretty easy so I thought do another set of higher weight.
- Chin-ups: 7/5/5
- Dips: 8/6/6
- Ab Work: 2x 10lb Core Circuit (15 reps each)

[vongSTAA]

Workout A:
- Squat: 140lbs
1x5 45lbs (empty bar)
1x5 95lbs
1x3 115lbs
5x5 140lbs
As I expected, these were pretty hard both physically and mentally. I think my form was a little off during the 4th and/or 5th set(s), it's hard to concentrate on form when you have 60kgs+ on your back and all you can really think about is moving the damn thing! haha. I'm still taking my time/having trouble finding good and stable placement for the bar, sometimes I think I have found the right spot but other times I am not sure.
- Bench Press: 100lbs
1x5 45lbs (empty bar)
1x5 65lbs
5x5 100lbs
I was a little worried I would fail after the 3rd sets since the last rep of every set I had to push through, but I managed to get all my reps but my form was a little off towards the end. I noticed my shoulders moving on the bench a few times, I think I need to work on trying to keep stable there. I just realised 100lbs is actually 45kg so I kind I increased the weight by 5kg isntead of 2.5kg, hence why they were fair challenging.
- Barbell Row: 70lbs
5x5 70lbs
My form off after 3rd set, I was bouncing sometimes and even lowering my chest to get the rep, I'll repeat next time.
- Dips: 10/7/7

No ab work today, I was in a bit of rush so I decided to skip. I'll probably get a membership at this gym or just go here from now on, so my logs should be in pounds instead of kilos from now on. There may be the occasion where I go to the gym next to my school though.

[vongSTAA]

I didn't end up getting the membership there, I wouldn't be saving that much (only $4-$6 a week if I go 3 times) since I am paying student casual rates anyway and there will still be times when I will go the gym next to my school so it's not really worth it.

Workout B:
- Squat: 145lbs
1x5 45lbs (empty bar)
1x5 95lbs
1x3 115lbs
5x5 145 lbs
I took like 3-5 minute rests for most if not all the sets, squats are really becoming quite tough. Every set I wouldn't know if I could get the 5 reps or not but I did, but my form was off at times - I recall my knees coming inwards a few times along with other minor errors. I think I might repeat the weight, just not feeling too confident about increasing - even if it is only another 2.5kg.
- Overhead Press: 65lbs
1x5 45lbs (empty bar)
5x5 65lbs
I think I actually missed the last rep of the last set and I really struggled with these - I will definitely repeat and I think I might use another warm up set just so I can work on technique before hand. I seem to have trouble coming down properly (so that I maintain elbows in front of bar + 45 degrees out) and I end up having to re-setup the lift instead of "just bouncing" back up.
- Deadlift: 160lbs
1x5 135lbs
1x5 160lbs
Wow! Even though overall it was "easy", as in I could lift the weight with little problem it just felt heavy as if I couldn't do it. I'm really starting to like deadlifts now, they're probably my favourite lift at the moment. There's just something about the motion of lifting a lot of weight off the floor whilst keeping your chest up, back straight and ass out that's enjoyable lol.
- Chin-ups: 8/6/5
- Dips: 8/6/6
- Ab Work: 3x 10lb Core Circuit (15 reps each)

[vongSTAA]

Workout A:
- Squat: 65kg
1x5 20kg (empty bar)
1x5 35kg
1x3 50kg
5x5 65kg
I repeated the weight because I was at the gym next to my school this time and there aren't any side spotters - I don't really feel safe when I'm increasing the weight without them so yeah, these were still just as brutal as last time though.
- Bench Press: 45kg
1x5 20kg
1x5 35kg
5x5 45kg
I wasn't too sure about the bar weight at first but I assumed it was a little over 5kg so I figured I'd just add 40kg worth of plates but it turns out it was actually 10kg so for my first set I was benching 50kg which is why it was so hard and I pretty much had to push through each rep, I dropped back down to 45kg after that though.
- Barbell Row: 30kg
5x5 30kg
I will repeat the weight again since I'm still bouncing the weight a little bit and lowering my chest to the bar, but not nearly as much as last time. Form in first two sets was good though, but after that it slowly got worse.
- Dips: 10/8/8