yemu's training log

[yemu]

hi there!
let me introduce myself. my name is yemu, i'm 29, living in warsaw, poland. I have some experience with fitness/gym/bodybuilding. It started about 4 years ago, when I decided to lose some weight. I was doing some aeorobic circuit training and cardio/hiit training for 4 months and was able to lose about 25 pounds and gain some muscle. then i was doing some split training trying to bulk up with more or less success (rather less . couple of months ago i found info on the internet about full body workout, and decided to give it a try.
I was doing it for two months (3 times a week) and was totally impressed with the results. unfortunately i was not stretching enough and hurt my back. when searching info about excercises that could help me i found stronglifts.com. for the last month i was streching (statically and dynamically) almost daily, i was also using some tennis ball massage. I was not doing any lifting since I wanted to give my back a little rest and focus on stretching and improving mobility (mainly in hips). after that, my back was a lot better and it was time to start 5x5 stronglifts program.

i decided to start light, and progress 2,5kg on each excercise, except for the squat, on which i'll progress 5kg for a couple of workouts.
here are my results from my first and second workout:

1st.
squat - 30kg
bench - 30kg
barbell row-30kg
dips - 9, 6 and 5 times

2nd.
squat - 35kg
overhead pres - 20 kg
deadlift - 40 kg

chinups- 4,2,1 times

more to come!

[yemu]

ok, here's mu 3rd workout:

squat - 37,5kg
bench - 37,5kg
barbell row-37,5kg
dips - 11, 7 and 4 times

should i add some weight on dips?

i feel a lot better with squat, i feel that i started to get the right form of squatting (i must read again squat chapter in starting strength
the problem is that i really hate barbell rows it's probably because i lack flexibity and can't constrain good form...but at least i try... i hope it will be better.

ok, more about my stats. my current weight is 100,5kg, bf% is about 20 my personal best was 14 about 2,5 years ago. I always gain too much fat when i'm on caloric excess diet. maybe because i eat too much junk food then. this time it will be different

I eat about 3700-3800 calories daily, 2g-2.2g/kg of protein, mostly normal food, 6 to 7 meals, some protein shakes, sometimes gainer drinks.

stay tuned!

[Mouse]

When you hit 15 reps on the first set of dips, then add weight.
Rows - most either love or hate them ! Try an underhand grip to see if that feels any better - worked for me.
Good luck.

[yemu]

thanks Mouse,
I'll try underhand grip then.

Today I woke up a little sore, but one thing concerns me a little. My sore muscles for today include: quads, upper back, lower back and pects (a little), I feel completely nothing in my glutes and hamstrings? what i'm doing wrong when squatting. is it possible that i'm not going deep enough? i think i always break parallel...

[yemu]

My 4th workout:
squat - 40kg
overhead pres - 22,5 kg
deadlift - 42,5 kg

pullups- 2,1,0 times
MY diet seems ok i think (i have a lot more experience with nutrition than with safe excercices)
 

[yemu]

here's mu 5th workout:

squat - 42,5kg
bench - 40kg
barbell row-40kg
dips - 14, 5 and 4 times
Barbell rows seem a lot better today, I'm also supprised how easy the squats were. I think my technique is getting better, I felt my glutes sore after the 4th workout so that's the sign i was using them
Dips were feeling perfect but the 14 times in the first series was rather hard, I hope to hit 15 next time and start adding weight.
I also do some ab excercises after each workout, to strenghten my abs.
 

[yemu]

here's my 6th workout:

squat - 45kg
overhead press - 25 kg
deadlift - 45 kg
and 7th workout
squat - 47,5kg
bench - 42,5kg
barbell row - 42,5 kg
dips - 15, 6 and 5 times

[Mouse]

Good work yemu - especially those dips.
Have a look at Turkish Get Ups for core and ab work.