kit99bar - workout log

Discussion in 'Training Logs' started by kit99bar, Jul 11, 2010.

  1. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    History: herniated a disc in my lower back a few years ago and had to take a few years off working out. Started again last Nov and worked up to these numbers a few months ago:
    squat: 235x10
    DL: 255x10
    bench: 220x5
    SOHP: 140x6
    I had to take about 1-2 months off working out due to work and will start a log to do a 5x5 routine.:wavey:
     
  2. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Thursday 7/8/2010

    squat:
    195x5
    195x5
    195x5
    195x5
    195x5

    bench:
    95x5
    135x5
    155x5
    175x5
    185x5

    Pullup/Abs/Back Extension
    4 sets/3 sets/2 sets
     
  3. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Sat 7/10

    Squat:
    95x5
    135x5
    135x5
    135x5

    DL:
    215x5x5

    SOHP:
    115x5x5

    Rear Delt/Chins/Abs
    3 sets/5x5/3 sets
     
  4. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Mon:

    Squat:
    160x5
    170x5
    185x5
    195x5
    210x5

    Bench:
    180x5x5

    Chins/Curls:
    4 sets/3 sets
     
  5. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Thurs:

    Squat:
    205x5x5 *easy - last Thursday was hard. I can't recover enough on 1 day :hs:*

    Bench:
    165x5
    175x5
    185x5
    195x5
    200x5

    Chins/Curls/abs:
    3 sets/3 sets/3sets
     
  6. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Squat:
    180x3x5

    DL:
    235x5x5

    SOHP:
    120x5x5

    Chins/Abs
    3 sets/1 set
     
  7. CottonTowels

    CottonTowels New Member

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    av gave me a good laugh
    :mamoru:
     
  8. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Haha thanks

     
  9. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Squat:
    170x5
    180x5
    195x5
    205x5
    225x5

    Bench:
    185x5x5


    tris/bis:
    2 sets/2 sets
     
  10. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    took about 2 months off due to my gf moving for med school. :o
    Just started back up a few weeks ago.

    Deadlift:
    warmup
    305x4

    Standing Overhead Press:
    125x5x5

    Chins
    4 sets of 6-7

    Light Bench
    145x 4 sets of 3

    Abs
    4 sets
     
  11. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    squat:
    warmup
    155x5
    175x5
    195x5
    215x5
    235x7

    Bench Press:
    200x5x5

    Underhand Rows
    4 sets of 5

    Light Bench
    145x 4 sets of 3

    Abs
    4 sets[/QUOTE]
     
  12. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Deadlift:
    275 felt heavy and crap and I couldn't even get 305 off the ground. deloading a week.

    Standing Overhead Press:
    130x5x5

    Chins
    5 sets
     
  13. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    looking good kit99bar :)

    that sucks that u herniated a disc in your lower back.. but it is good that u made a full recovery and are working out again.. think i will start updating my training log here too.. ;)
     
  14. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    thanks man.
    did some stupid crap (stood on a 6 inch small box to deadlift) and hurt my knee. Took a few weeks to let it heal. little injuries here and there :o

    Squat:
    125x5
    150x5
    175x5
    200x5
    225x5

    Bench:
    195x5
    195x5
    195x5
    195x5

    Chins/Abs/Calfs:
    4 sets each
     
  15. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    yeah shit happens.. but where there's a will there's a way.. ;) ...good that u r hitting the gym again..
     
  16. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Squat
    115x5
    150x5
    175x5
    200x5
    225x5
    225x5


    Pull Through *first time trying this*
    110x10
    120x10
    130x10

    DB Row
    85 x 4 x 6

    Curls/Calfs
    75x3x8/3x20
     
  17. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    DL video. Posted in the main F&H forum for form advice.

    [y]W9KPNjiQWV4[/y]
     
  18. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Got a lot of comments to sit back more and this :bigthumb:. Putting here for reference.

     
  19. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Sunday:

    Bench:
    200x5
    200x5
    200x5

    Incline: *first time trying this in a while*
    A few sets of 135 and my right shoulder does not approve.

    Machine Press
    4 sets

    Abs
    3 sets
     
  20. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Monday:

    Tennis:
    2 hrs
     
  21. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Tuesday:

    Pull Through
    120x10
    140x10
    150x10
    150x10

    Leg Press
    4 sets

    Curls/Calfs
    30-35x3x8/3x15
     
    Last edited: Oct 27, 2010
  22. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Squat: Trying to touch hamstring to calf to ensure depth.
    45x8
    85x5
    135x5
    165x5
    195x5
    225x3
    255x5 *PR :bigthumb:*

    Lunge
    3 sets of bw

    Pull Through
    190x15
    200x15
    200x15
    200x15

    Abs/Calfs
    3 sets
     
    Last edited: Jan 10, 2011
  23. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    doing more shoulder rehab from Ceaze's thread.

    warmup:
    Shoulder flexibility stretches

    Bench:
    barx8
    95x8
    115x5
    145x5
    175x5
    205x5
    235x5 *PR :bigthumb:*

    DB Bench:
    60xMaxRepsx2

    Cable Row superset Facepulls:
    3 sets

    Cable internal rotation superset external rotation:
    3 sets

    Bis/Abs/Calfs:
    3 sets
     
  24. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Woot got in my two random workday workout:

    Tues: lunges, Machine Bench, Machine Row, Ham Curl
    Wed: Chins, DB overhead, Lat pull, Smith Shoulder Press, Curls/Abs
     
  25. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    Thurs: 1 hr snow shoveling :big grin:

    some squat videos. Advice from F&N: descend slower.
    comparing the videos it appears I moved my feet closer together to go lower but that has screwed up my form.

    255x5 (early Jan)
    [y]GRj4B74G82g[/y]

    225x5 (late Oct)
    [y]Z-i5pxpHR9o[/y]
     

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