Accountability log

Serotonin101 said:
You said the tendon hurts with bb curls? Kind of like inside the elbow area? I know straight bars for curling can aggrevate tendinitis. For me it does so very badly as its beyond a twist of comfort to have my wrists turned that far outward. Try dumbbell/kettle bell curls as it allows you to have a more "natural" grip and range of motion in your wrists. Ez bar fixed the problem as well for me.

Idk about you but I cut curls out of my routine as my pulldowns and rows hit my biceps enough as is. Occasionally I'll do some higher rep/low weight curls for the pump :D
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Yep use an EZ bar and try not squeezing the bar grips with your fingers, kinda have a very loose hold nothing else.. Try pressing on the area of pain very hard for about 7-8 seconds before each set, it may take the pain away sufficiently until the next set... Then do it again and so on....!!
 
Genetic Freak said:
Unsure as to why you are doing 5 X 5 especially on legs..? Try 30-25-20-15-10.... I guarantee they will grow.. Introduce hack squats & lunges..
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Hey Genetic Freak.

I'm doing 5x5 because all my lifts are still at a novice level. I want to get them up before I switch to a pure hypertrophy routine. The general consensus is that the old time greats started off with 5x5 routines (Reg Park, Arnold). The frequency is there for hypertrophy, but the rep range is low enough to have a bit more emphasis on strength. That rep range for squats would be a killer (30-25-20-15-10), but what's the point if I could only do the reps with something pitiful like 50-60kg? That amount of sets/reps looks better suited to someone that's assisted.

Serotonin101 said:
You said the tendon hurts with bb curls? Kind of like inside the elbow area? I know straight bars for curling can aggrevate tendinitis. For me it does so very badly as its beyond a twist of comfort to have my wrists turned that far outward. Try dumbbell/kettle bell curls as it allows you to have a more "natural" grip and range of motion in your wrists. Ez bar fixed the problem as well for me.

Idk about you but I cut curls out of my routine as my pulldowns and rows hit my biceps enough as is. Occasionally I'll do some higher rep/low weight curls for the pump :D
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It didn't hurt while I was doing curls, it hurt the day after. I'll experiment with DB's/KB's/EZ Curl bar once it feels ok. Maybe I need to aim for a rep range of 10-12 instead of 8. I didn't think that sets of 8 would be "heavy" enough to really irritate my tendons

Yesterdays workout:

Bodyweight: 86kg

Squat 97kg x 5, 5, 5, 5, 5
Bench 75kg x 5, 5, 5, 5, 5 110kg x 1
BB Row 80kg x 5, 5, 5, 5, 5
Shrug 110kg x 8, 8, 8
Skullcrusher 35kg x 8, 8, 8
Curls *Didn't do
Hyperextension 10kg x 10, 10
Decline crunches 15kg x 10, 10, 10

Because my uncle knows how to train, he suggested I try 110kg for bench press. I got 1 rep by myself, then half a rep. Tendon on left side is still in agony, so I skipped curls again. I've got a 2 day break, so hopefully it heals up in time for next session.
 
[S]alvatore said:
Hey Genetic Freak.

I'm doing 5x5 because all my lifts are still at a novice level. I want to get them up before I switch to a pure hypertrophy routine. The general consensus is that the old time greats started off with 5x5 routines (Reg Park, Arnold). The frequency is there for hypertrophy, but the rep range is low enough to have a bit more emphasis on strength. That rep range for squats would be a killer (30-25-20-15-10), but what's the point if I could only do the reps with something pitiful like 50-60kg? That amount of sets/reps looks better suited to someone that's assisted.
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30 reps at 60kgs is 1800kg or 1.8 metric tons, not that bad when you think about it.... I've always believed legs need much more volume than other body parts.. Even at beginner level...

95kg X 5 = 475kgs..... big difference... just a thought..
 
^^ive read something about that logic but wasnt sure if it held merit. That overall "work" (physics definition mot conventional definition) yields improvement. Though where does one draw the line so to speak in how low of weight and how many reps???
 
Genetic Freak said:
30 reps at 60kgs is 1800kg or 1.8 metric tons, not that bad when you think about it.... I've always believed legs need much more volume than other body parts.. Even at beginner level...

95kg X 5 = 475kgs..... big difference... just a thought..
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Fair point. I think the Sheiko templates are based off "total tonnage moved".

Serotonin101 said:
^^ive read something about that logic but wasnt sure if it held merit. That overall "work" (physics definition mot conventional definition) yields improvement. Though where does one draw the line so to speak in how low of weight and how many reps???
Click to expand...

Martin Berkhan, Lyle McDonald, Alan Aragon, Borge Fagerli and James Krieger had a roundtable discussion on high reps vs low reps for hypetrophy:

A recent study showed that 4 sets of leg extensions to failure at 30% 1RM was superior to 4 sets to failure at 90% 1RM.

In practical terms, this seems to suggest that you'd get more muscle growth from squatting with 120 lbs for high reps than squatting with 360 lbs for low reps if your 1RM squat is 400 lbs.

This was not a perfect study by any means. For example, there was a tremendous gap in terms of work volume between the 30% and the 90% group (96 reps vs 20 reps). It would also have been more interesting to see a middle group in the 75-85% range (6-10 reps), rather than only comparing extremes.
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http://www.leangains.com/2010/08/high-reps-vs-low-reps-for-muscle-gain.html
 
Squat 100kg x 5, 5, 5, 5, 5
Deadlift 115kg x 5
OH Press 47kg x 5, 5, 4, 3, 5 WTF?
BOR (Bent over row) 70kg x 5, 5, 5, 5, 5
EZ Bar Close grip bench 40kg x 8, 8, 8
BB Curl *
Lying crunches 17kg x 10, 10, 10


Had to go out to dinner, so the last 3 exercises I supersetted. Would've been a pain in the ass to use the oly bar for close grip bench, so I just used the EZ bar. Tendon feels alot better, but was still a bit sore, could feel it especially while doing rows. Dunno what happened with overhead press. I think on the last set I stayed tight throughout, whereas the 3rd and 4th, I kind of loosened up. Will keep that in mind for next time.
 
Squat 102kg x 5, 5, 5 *
Bench 77kg x 5, 5, 5, 5, 80kg x 5
BB Row 80kg x 5, 5, 5, 5, 5
Shrug 100kg x 8, 8, 8
Skullcrusher 40kg x 8, 6, 5
Curls *Didn't do
Good mornings 25kg x 10, 10
Lying crunches 15kg x 20, 18, 18

Didn't do all my sets of squats because my uncle was getting impatient. Did I tell you that he never trains legs? I'm going to have to start training by myself, he just throws me out of my groove.
 
Squat 102kg x 5, 5, 5, 5, 5
Deadlift 120kg x 4
OH Press 47kg x 5, 5, 5, 5, 5 FINALLY
BOR (Bent over row) 72kg x 5, 5, 5, 5, 5
Close grip bench 70kg x 8, 8, 8
BB Curl *
Lying crunches 16kg x 20, 20, 20

Happy that I finally got all reps for OH press. Still kind of bummed out that I'm doing less than a plate on each side. Form broke down on deadlifts, so didn't attempt the fifth rep, will get it next time. Tendons feel pretty good, so I'll go back to curls next session.

On another note, I'm picking up a prowler tomorrow. Hopefully I'll be back with a puke report this week.
 
Bodyweight: 87kg

Squat 105kg x 5, 5, 5, 5, 5
Bench 80kg x 5, 5, 5, 5, 5
BB Row 85kg x 5, 5, 5, 5, 5
Shrug 105kg x 8, 8, 8
Skullcrusher 37kg x 8, 8, 8
DB Incline curls 9kg x 8, 8, 8
Good mornings 30kg x 10, 10
Lying crunches 18kg x 20, 18, 20

Finally got to do biceps again, no pain. Bodyweight is up because I've been eating so much junk food, I really need to slow down and be more disciplined.
 
30kg goodmornigs nice mate bet that is tearing your back up ( in a good way) Gotta say brother I have been following the log I like it in fact, I will be logging my winter/spring cycle the cycle its self, diet and training. Hopefully your log inspires a few more of us to do so and by default be held accountable to ourselves more and the community who will benefit from it. Cheers mate.
 
Thanks Neo. It's a bit embarrassing logging the piddly weights I'm lifting, but I'd rather be honest than post BS stats. I hope it inspires other people. Everyday is a struggle for me, so when healthy people complain about how hard things are, I lose respect for them. They have no excuse not to do things. I'm also looking forward to your log.
 
Squat 107kg x 5, 5, 5, 5, 5
Deadlift 117kg x 5
OH Press 50kg x 5, 5, 5, 5, 5
BB Row 75kg x 5, 5, 5, 5, 5
Close grip bench 70kg x 8, 8, 8
DB Curl 11kg x 8, 8, 8
Lying crunches 18kg x 20, 20, 18

Lowered deadlifts a few kg's because last session my back rounded badly on the fourth rep with 120kg. Maybe if I was only up to 60kg I could make 5kg jumps, but not now. 117kg felt really good, stayed tight every rep.

Surprisingly I got all reps for OH press on the new weight, strange how that movement works. CG bench stayed the same because I didn't have a spotter, and my triceps were fried after pressing.

I need to get some conditioning done. If it doesn't rain tomorrow I'm going to the park with the prowler. My cardiovascular fitness is poor, really need to improve it. Gained alot of fat as well this last month, so I'd like to lose a bit of it, or at the very least create a sink for these excess calories to get dumped.
 
Bodyweight: 87kg

Squat 110kg x 5, 5, 5, 5, 3
Bench 82.5kg x 5, 5, 5, 5, 5
BB Row 87.5kg x 5, 5, 4, 4, 3
Shrug 110kg x 8, 8, 8
Skullcrusher 40kg x 8, 8, 5
BB Curl 20kg x 10, 10, 10
Good mornings 40kg x 10, 10
Lying crunches 20kg x 20, 16, 15

Had a really rough week, hence why I haven't posted in 6 days. No motivation to train or do anything, wasn't even going to train today.

First time I failed a weight on squats. Actually glad, because I know I'm hitting my current limit. Normally rows I power through even if I'm tired, didn't happen today. Tendons feel fully recovered, so I switched back to barbell curls and did sets of 10 instead of 8. I'll keep the progression really slow on them instead of going up by 2.5kgs each time.

My hamstrings are also fried from goodmornings. Haven't had DOMS for ages now, but I actually like them. I'm secretly hoping I wake up with them tomorrow morning.
 
I'm not even going to log todays workout. To say it was sh1t would be an understatement.
 
Hey brother no worries I like to see real number as opposed to most logs that are padded. Its not about the weight really any way but the form. Yeah I can not wait to start this log any way will give me the added push to stick to the program as much as possible.
 
Trained a couple of days ago, not my usual routine, just needed a break from 85-90% of my maxes. Felt some symptoms of overtraining: Sh1t sleep, general body aching, not looking forward to training at all (actually dreading it). Despite eating 4000-5000 calories and sleeping for 8+ hours everyday.

The routine is Dan Johns "Even easier strength".


Warmups
10-25 Goblet Squats
75 Swings (Sets of 10-25; really grease that Hinge Movement)
1-5 Get Ups (Half Get Ups are fine as is the Kalos Sthenos variation)

You choose a:

Press: Flat/Incline bench, overhead press. You change the exercise every 2 weeks.
Pull: Row, batwings etc.
Hinge movement: Deadlift variation, changed every 2 weeks.
Squat movement: Front/back/overhead or Zercher squats. Alternate every 2 weeks.
Loaded carry: Farmers walks, suitcase carry, waiter carry etc. Vary load & distance.
Ab exercise

Week 1
Monday: 2 sets of 5 reps. The weight should be easy. About 60% of 1RM.
Tuesday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Wednesday: 5-3-2. Start with your normal 5 rep weight. Add weight each set.
Friday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Saturday: 2 sets of 5 reps. Decide the weight based on mood and feel.

Week 2
Monday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Tuesday: 6 sets of 1 rep. Add weight each set. Never miss reps.
Wednesday: 1 set of 10 reps. Real easy weight. Recovery workout.
Friday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Saturday: 5-3-2. This is a good day to test yourself a bit on the double. Don't miss reps.

Off the top of my head yesterdays workout was:

Goblet squat 16kg KB x 15 reps
Swings 16kg x 25, 25, 25
Turkish get-up 8kg KB x 1 (Still trying to get the form down)


Flat Bench 60kg x 5, 5
BB Row 67kg x 5, 5
Squat 80kg x 5, 5
Stiff leg deadlift 80kg x 5, 5
Ab wheel x 5
Farmers walk: 34kg DB's for about 30 metres
 
Last edited:
Today's session:

Bodyweight 86kg

Goblet squat 16kg x 15
Swing 16kg x 25, 25, 25
Turkish get up 8kg x 2 each arm (I think I've got the form down)

Bench 60kg x 5, 70kg x 3, 80kg x 2
High bar squat 80kg x 5, 85kg x 3, 90kg x 2 (All paused at the bottom)
BB Row 67kg x 5, 72kg x 3, 80kg x 2
Stiff leg deadlift 80kg x 5, 85kg x 3, 90kg x 2
Waiter carry (DB/KB in one hand, arm locked like the finishing position of a shoulder press, then walk/jog for distance)
16kg KB x 20 metres x2 each hand
24kg KB x 20 metres x1 each hand
Ab roller x 5 reps

Easy session. Bar speed was fast on all lifts, weight isn't that high though (Not even close to my 5RMs). I won't be able to max out/test strength until another 4 sessions, where it's 6 sets of singles. I'll have a better feel of the effectiveness of the routine then.

I feel better physically. I think I'm going to have to accept that I can't be pushing 80-90% week in week out, regardless of food intake or sleep. Recovery of an 80 year old.
Oh well, sh1t happens.
 
Bodyweight 86kg

Goblet squat 24kg x 15
Swing 24kg x 25, 25, 25
Turkish get up 8kg Left arm x 3 Right arm x 2

Bench 62kg x 5, 5 (Paused)
High bar squat 85kg x 5 82kg x 5 (Paused)
BB Row 70kg x 5, 5
Stiff leg deadlift 82kg x 5, 5
Waiter carry 24kg KB 30 metres x 1 each hand
Ab roller x 5 reps

It's a strange feeling when you're not wiped out at the end of your session. The hardest thing for me was probably the waiter carry. Good core training.

Looking forward to the 6 sets of singles workout in a few days time.
 
I have been training, just haven't had time to log it.

Yesterday:

Goblet squat 24kg x 15
Swing 24kg x 25, 25, 25
Turkish get up 12kg Left arm x 3 Right arm x 2

Bench 70kg x 5, 5 (Paused)
High bar squat 85kg x 5 80kg x 5 (Paused)
BB Row 75kg x 5 70kg x 5
Trap bar deadlift 114kg x 5, 5
Waiter carry 24kg KB 30 metres x 1 each hand
Ab roller x 5 reps

Today:

Bodyweight 85kg

Goblet squat 24kg x 15
Swing 24kg x 25, 25, 25
Turkish get up 12kg Left arm x 5 Right arm x 2

Bench 60kg x 5, 5 (Paused)
High bar squat 80kg x 5, 5 (Paused)
BB Row 65kg x 5, 5
Trap bar deadlift 114kg x 5, 5
BB Overhead carry (Basically a walking overhead press) 30kg x 30 metres x 1
Waiter carry 16kg KB 30 metres x 1 each hand
Ab roller x 5 reps

Wasn't feeling it today.
 
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