shugga training log

[shugga]

Okay, I'm going to try to be one of the cool people and start a training log. I'm through about 5 workouts of Hypertropny 1 in NROL. I probably won't post actually lifting numbers because I WILL get laughed at.
Last night was workout A. 4 sets of 10. Not really sore at all today, but it was a good workout. My high pulls were probably about 10 lbs too heavy. I took 10 pounds off for the last set. My form started deteriating and I felt like I might injure my wrists.
Bench presses seemed pretty easy, but I do them on a machine so I can't jump up in small increments. Maybe for the 5 X 5, I'll move to the next heavier weight, which is exciting for me.
Next workout should be tomorrow night. Right now I am working out on Tues, Wed, Fri, Sat and playing basketball on Monday. Hopefully I can keep up with this schedule. But we may go out of town this coming Saturday, so I might miss one. I don't really like working out the day before basketball. But I'm not sore today, so maybe I'll workout on Sunday if I end up skipping saturday. We'll see.

[Steve-O-68]

Good idea starting a log. It's a great way to be held accountable, and good motivation too! And seriously, no one would laugh at any numbers you post, so don't worry about that. There's lifters of all levels here, and everyone's pretty supportive. So... put up some numbers - in 6 months you'll be able to look back and see just how far you've come!

Welcome to the boards!

[shugga]

Ok. Fine. But the first one to "LOL @ weights" is going to get a virtual baseball bat to the knees.
From what I recall, last night high pulls started at 65 lbs, ended up at 55 lbs.
Military presses (barbell) were 55 lbs.
Cable seated rows I believe were 4 (or maybe 3) plates. ( think each plate is 12.5 lbs or something like that, but I think that the actual weight you are pushing is varied based on which position you are in )
Lat pull downs were 6 plates, I believe. Bench were 5.
I'm pretty sure that I went down 1 plate from pull downs to benches.

[Steve-O-68]

If you don't mind me asking, where do you workout?

[shugga]

I work out at home.
I don't have a proper bench, yet, so I have to change it up a little.
Right now, I do bench presses on the machine and do decline push ups instead of the incline bench presses.

[shugga]

On a related note, my wife told me a week or so ago that my shoulders look a little broader. This is very good news for me because I have a very small framed upper body.
Also, I had my wife touch my butt last night as I had noticed it getting firmer. She liked it.
I know she would never say it, but I would imagine that she doesn't mind that I am trying to look like a man instead of a 12 year old boy on my upper body and a fat man with my lower body.

[Steve-O-68]

I was wondering why you were using machines and freeweights. Now I get it.

Keep up the hard work!

[shugga]

I sincerely appreciate the interest you have shown today Steve.

thanks.

[shugga]

I guess I should add my goals to the log.
My number one goal is to be stronger. I play basketball and consistently get out muscled on the court. Of course, it doesn't help that I am not at all a natural athlete. Basketball is the only sport where I don't look like a total dork. And that is only due to a lot of practice when I was younger.
My number 2 goal is bigger arms. Yes, this is just for aesthetics. Most 12 year old girls have bigger arms than I do. Very dispropotionate to the rest of my body. Very small wrists. I don't know anyone male or female with as small wrists as I have. Damn genetics.
Guess that's it for now. Of course, these goals are subject to change at the drop of a hat.

[ParanoidAndroid]

good job on starting a log. It's motivating and it makes it much harder to skip a wokout. I'll be starting Hypertrophy soon too. Good luck, I'll be watching!

[shugga]

Legs tonight.

Front Squats
3X15X70

This was a lot of weight for me for front squats. Near the end of the 2nd set, I got a headache. Not a piercing pain, more like a pressure type of pain. Hmmm...... Headache continued through the third set. Not a good sign.

Deadlift shrugs
1X7X155
1X9X145
1X8X135
1X9X135

What an embarassing set.... Headaches sort of came and went. Weight was pretty low due to the heavy front squat set. I ended up using more of my back than what I am supposed to. My form seemed to be okay, but my legs were shot from the front squats.

Bulgarian Split Squats
1X10X25 (actually that is a guess on the weight, but it will probably continue through the rest of this log. They are 10lbsX2 + the dumbbell bars)
1X15X25
1X15X10

Headaches a little worse during the split squats.

Step-Ups
3X15X25

Headaches lessened at the end of the set.

Reverse Crunches
3X15

Headaches nearly gone.

The best way to describe the headaches are that they felt like a minor version of a post-coital headache. I started having those about 6 months ago or so. I started taking Inderal (propanalol) for them but stopped due to the side effects. These headaches weren't nearly as bad, but the pressure was similar. I have a feeling that the headaches were at least partially due to fatigue. I got up at about 4:30 am this morning and started working out a 9:00 pm tonight. I have a sit-down job, but I was there for about 12 hours today. That might have been a little much.
I'm drinking a little bit of pop with caffeine right now as I am positive that it will help make the headaches go away.

We are going out of town tomorrow and I don't like working out on Sundays due to basketball on Mondays. The working out has a very negative effect on my performance. I might do some push-ups tomorrow night, just to keep in the rhythm of working out. I have a paper due Tuesday, but hopefully I'll get it down with enough time to workout Tuesday night.

Guess that's all for tonight.

[shugga]

Pushups
4X10

dips
4X10

Decline pushups
4X10

Reverse Crunches
3X15

I don't consider this a regular workout, more like a guilt-avoidance workout. The bad news is that I didn't work on the research paper due Tuesday, which sort of puts Tuesday's workout in jeopardy. Oh well, we'll see what happens.

[shugga]

http://www.t-nation.com/readTopic.do?id=1268956
What a great article. Something that I needed to hear.
Might re-evaluate some of my nutrional needs based on that article.

[shugga]

Basketball last night. We won by a point. I scored 9 points, significantly less than the 19 I scored last week, but I'm still on track for a double digit average. Had quite a few nice passes, but missed a critical pass with time running down that might have prevented overtime. I fouled out, also. Not quite sure how that happened, oh well.

[K-Court]

Welcome to the board, shugga. Good for you for starting a log and tracking your progress. As Steve said, it's a good motivator to look back at your progress. Another thing you might want to do is take some starting measurements so you can watch your body change as you progress through your program. It's pretty motivating to see another 1/4 inch on your arms! And, again, no one is going to laugh at your numbers, man. We've all been a beginner. If you keep with it, you WILL get stronger and those numbers WILL increase. Guaranteed. Good luck. I look forward to following your progress.

Rob

[K-Court]

PS On the headache thing, are you keeping well-hydrated? Also, are you controlling your breathing during the set? I find that headaches can result if I don't drink enough water or if I "forget" to breathe while lifting. Just a thought.

[shugga]

Rob,
Good advice on the hydration and breathing. 2 things that I am not conscious of enough, but will start. How much water should I drink in a typical hypertrophy workout session?
I've thought about tracking my progress in inches, but haven't done it yet. I probably should. Knowing me, I'll want to check it after every workout though.

Thanks!

[K-Court]

Personally, I drink at least a litre of water during the workout, then a post-workout shake (another litre) afterward. It's a good idea to drink some water in the lead up to the workout too, to ensure you're well-hydrated going into it.

As for the measurements, I hear what you're saying/joking, but it's more effective if you do it on a regular but not frequent basis. I do measurements monthly. That gives some indication of changes but doesn't have me freaking over every little change (good or bad) that happens in the normal course. I'm not sure what the ideal frequency is, but this works for me.

[Cynic]

It's a great way to note your progress. I always lose my sheets, so online works well for me.

Just make it a habit to post it after your workout and you'll keep at both the workouts and the logging.