A Jr Medic's Journey for Size and Strength

[jijin]

Finished ST1 10 days ago. Took the last 9 days off. Ate at maintenance (2800kcal) and maintained at 64.8kg.

All notations in kg. Weight of dumbbell is per dumbbell in each hand.

Goals: 70kg by the end of HT1

9/10/2006 (64.9kg)
Workout A
Superset
Db Incline Bench Press (kg/reps): 17.5/5, 2 sets 20/5, 2 sets 22.5/5
Cable Seated Row: 2 sets 50/5, 52.5/5, 2 sets 55/5

Superset
Db Shoulder Press: 3 sets 17.5/5, 20/3, 20/1 (went straight to 17.5/1)
Wide-grip Pullup: 2 sets BW/5, 2 sets Belt/4, Belt/4

Superset
Barbell Close-grip Bench Press: 40/5, 42.5/5, 45/5, 47.5/5
High Pull: 40/5, 2 sets 42.5/5, 45/5
then instead of doing CGBP I rested 90s then accidentally did High Pull for 50/3. Realised mistake and went straight to 50/5 CGBP with 30s rest

Swiss Ball Crunch: 3 sets 27.5/15

ST1 really made me loads stronger. I did 5 perfect wide grip pullup for 2 sets. Couldn't believe that. Pretty sure I can use more weight with the CGBP, but was err-ing on the side of error. Anyway tomorrow's gonna be Workout B.... the pain of the Bulgarian split squat and step-up superset awaits....

[Mahler]

Welcome to the training log.

[ParanoidAndroid]

Good luck. I just started HT today too. Can't wait till the leg workout!

[jijin]

10/10/2006 (64.4kg)

DOMS in arms and traps. It's freezing cold outside, can't believe that I managed to cycle down to the gym. Gym was over crowded today, had to wait a little to use the weights I am meant to use. Was also in a rush to get to work, as the boss was gonna do a round early today.

Superset
Squat (kg/reps): 70/10, 60/10 (someone nicked my 10kg plate while I was deadlifting without even asking. Idiot.), 60/7, 60/6
Deadlift shrugs (with trapbar): 80/10, 80/8, 80/6+1, 80/6

Superset
Bulgarian split squat (dumbbells): 15/10, 15/10 (had to wait an extra minute for another guy who took my weights just as I was about to use them. Too winded to tell them that I was using it), 15/5, 12.5/10
Step-up (barbell): 40/10, 40/8, 40/8, 40/6+2

Reverse Crunch: 3 sets 5/15

Man.. there sure were some irritating characters at the gym today. This "big" fella (you know, the kind that only benches and curls, and has a huge gut, and wears long pants to hide skinny legs) stole my 10kg plates from my squat bar while I was deadlifting without bloody asking me. Couldn't find enough weights in time to make up the difference. Then there were these two guys who were doing barbell curls with the only other oly bar in the gym. Aarrghhh!!

Anyway enough of me rantings.

Things I learnt from this workout: Squats to deadlift shrugs with 60s rest between sets is a lot harder than it seems. I might have the strength but I think I lack the muscular endurance. Need to work on that.

[ParanoidAndroid]

I'm pretty sure the squats and deadlifts are done as straight sets.(4 sets squats than 4 sets deadlifts). I hear what youre saying with other people at the gym, I hate it when someone uses the squat rack to curl!

Good job,keep up the good work!

[jijin]

Originally Posted by ParanoidAndroid

I'm pretty sure the squats and deadlifts are done as straight sets.(4 sets squats than 4 sets deadlifts). I hear what youre saying with other people at the gym, I hate it when someone uses the squat rack to curl!

Good job,keep up the good work!

Hmm are you sure? I really thought it was just an error in the book, like the ones in HT2..... I'll just check it out in the forums

[jijin]

12/10/2006 (65.1kg)
Workout A
Superset
Db Incline Bench Press (kg/reps): 2 sets 15/5, 15/10
Cable Seated Row: 45/15, 40/12, 40/8(+2 more after a few seconds break)

Superset
Db Shoulder Press: 10/10, 2 sets 7.5/15
Wide-grip Pulldown: 35/10, 30/15, 30/10(+4 few seconds rest)

Superset
Barbell Close-grip Bench Press: 40/6+30/7, 30/15, 30/8(+4 few seconds rest +3 few seconds rest)
High Pull: 30/11+4, 2 sets 20/15

Swiss Ball Crunch: 3 sets 30/15

man, the 30s breaks barely gave me enough time to note down my progress, catch my breath and grab a drink. Man, I had to use lighter weights for the rest of my exercises.

[jijin]

13/10/2006 (65.5kg)

Straight sets (I finally realised)
Squats (kg/rep): 3 sets 75/5, 2 sets 77.5/5

Deadlft shrugs (barbell): 5 sets 85/5 (last set: grip sweaty had to reset grip on last rep)

Superset
Bulgarian split squats (dumbbell): 4 sets 20/5, 22.5/5
Step-up (barbell): 4 sets 50/5, 55/5

Reverse Crunch: 10/15, 2 sets 12.5/15

I feel so much better today with doing straight sets instead of supersetting the squats and deadlifts

[jijin]

Spent two nights in London. No calorie/macro ratio tracking. Ate based on Adam's diet rules. Had loads of sashimi, more fish, chicken and bacon. Did cheat on a couple of occasions: one brownie and a deep fried banana. Otherwise, I ate as clean as possiblly could. Also, no weight today, as I got back in the afternoon. Also workout was in the afternoon.

16/10/2006 (?66kg)
Workout A
Superset
Db Incline Bench Press (kg/reps): 3 sets 17.5/10, 20/7
Cable Seated Row: 40/10. 3 sets 45/10

Superset
Db Shoulder Press: 2 sets 10/10, 2 sets 12.5/10
Wide-grip Pullup: BW/4+40/6 (pulldown)
Wide-grip Pulldown: 40/10, 2 sets 45/10

Superset
Barbell Close-grip Bench Press: 2 sets 40/10, 40/9+1, 40/6+2
High Pull: 4 sets 35/10
had a wait a little more between a couple of sets of CGBP for the bench to be free

Swiss Ball Crunch: 3 sets 32.5/15

[jijin]

Woke up with a productive cough. I think I'm heading into head cold/chest infection territory. Went down to the gym and hit them weights anyway. Looked worst than I felt. Got quite a bit of rest through out the day. As much as I can anyway.

17/10/2006 (65.6kg)

Straight sets
Squats (kg/rep): 2 sets 50/15, 50/9(+3 after short rest)

Deadlft shrugs (barbell): 70/6+60/4, 60/9(+3 after short reset), 60/6(+2+2 after short resets) (felt a burn in the low back, like lactic acid build up)

Superset
Bulgarian split squats (dumbbell): 10/15, 10/7(+3), 5/15
Step-up (barbell): 3 sets 30/15 (slight break between legs

Reverse Crunch: 3 sets 15/15

Man today was a tough workout. I felt it most in my lower back, as I felt that it tired out quicker than my other muscles.

[jijin]

19/10/2006 (65.1kg)
Workout A
Superset
Db Incline Bench Press (kg/reps): 4 sets 22.5/5, 25/1
Cable Seated Row: 4 sets 55/5, 57.5/5

Superset
Db Shoulder Press: 20/1+17.5/4, 4 sets 17.5/5
Wide-grip Pullup: Belt/5, 2 set Belt/4, 2 set Belt/3+1

Superset
Barbell Close-grip Bench Press: 4 set 50/5, 52.5/4
High Pull: 4 sets 45/5, 47.5/5

Swiss Ball Crunch: 3 sets 35/15

[jijin]

20/10/2006 (65.5kg)

Someone took the only squat rack in the gym, so I did deadlift shrugs first before the squats

Deadlift shrugs: 2 sets 75/10, 2 sets 75/4+2 (traps were for some reason exhausted, which limited the number of reps I could do)

Squat (kg/reps): 60/10, 60/8, 60/10, 60/6+4

Superset
Bulgarian split squat (dumbbells): 2 sets 15/10, 2 sets 17.5/10
Step-up (barbell): 4 sets 40/10

Reverse Crunch: 3 sets 17.5/15

I think I got the right weight for most of my exercises this time around. The tiredness I felt in my traps during the deadlift shrugs is a mystery... might have to do with the too vigorous high pulls yesterday...

[ParanoidAndroid]

looking good man...the leg workout is a killer!

[jijin]

yeah man. I'm forced to lower the weight that I am able to do man. My body jsut hasn't developed the muscular endurance to move multiple sets of my 12RM within 5 minutes man

[jijin]

23/10/2006 (65.3kg)
Superset
Db Incline Bench Press (kg/reps): 3 sets 15/15
Cable Seated Row: 3 sets 4/15

Superset
Db Shoulder Press: 10/11+4, 10/10+4+1, 10/8+3+3
Wide-grip Pulldown: 3 sets 30/15

Superset
Barbell Close-grip Bench Press (on incline bench): 32.5/10+30/5, 30/10+5, 30/7+3+3+2
High Pull: 3 sets 25/15

Swiss Ball Crunch (2x DB above head): 5/5+BW/10, 2.5/15, 2.5/10+5

Had to use the incline bench today for the CGBP because some people were using the flat bench. In any case Lou did say that incline bench was a variation we could use.
The 30s rest is still tiring me out causing me to have to pause towards the end of the set to complete the set for some of my exercises.
But anyway, I'm getting the hang of picking the right weights this time.

[jijin]

24/10/2006 (65.4kg)

Straight sets
Squats (kg/rep): 3 sets 77.5/5, 77.5/4+1, 77.5/5 (gave up a little too easily in the 4th set, regrouped and went all out)

Deadlft shrugs (barbell): 3 sets 87.5/5, 87.5/4+1, 87.5/5 (traps tiring, fingers lost grip in 4th set last rep.)

Superset
Bulgarian split squats (dumbbell): 5 sets 25/5
Step-up (barbell): 60/4 (1 rep not proper form), 60/3 (2 reps not proper form) 3 sets 55/5

Reverse Crunch (45 degree incline): 2 sets 5/15, 5/10+5 (felt DOMS in abs!! what the heck??!!)

The morning was cold as I cycled down to the gym. Got up a little late as well.
Actually feeling DOMS in abs... yesterday's swiss ball crunch with DB over head are really doing a number on my abs man

[jijin]

3/10/2006 (65.3kg)
Superset
Db Incline Bench Press (kg/reps): 2 sets 20/10, 20/7, 20/7+1
Cable Seated Row: 3 sets 47.5/10, 50/10

Superset
Db Shoulder Press: 12.5/10, 12.5/8+2, 12.5/9+1, 12.5/9+1
Wide-grip Pulldown: 3 sets 47.5/10, 47.5/8+2

Superset
Barbell Close-grip Bench Press:40/10, 40/10, 40/9+1, 40/8+2
High Pull: 4 sets 37.5/10

Swiss Ball Crunch (2x DB above head): 2.5/15, 2.5/13+2, 2.5/15

[jijin]

27/10/2006
Straight sets (swapped sequence of deadlifts and squats as there were people in the squat rack - squatting thankfully)
Deadlft shrugs (barbell): 60/15, 60/9+6, 60/6+4+5

Front Squats (because they were still using the rack, so I just grabbed a bar and cleaned it to do these) (kg/rep): 40/13, 40/6+4+5, 40/4+5+6

Superset
Bulgarian split squats (dumbbell): 2 sets 7.5/15, 7.5/8+7
Step-up (barbell): 3 sets 32.5/15

Reverse Crunch (45 degree incline): 7.5/5+10, 7.5/15, 7.5/8+2+3

Today's workout felt a little unrewarding, especially since I had to front squat instead of back squatting. This meant that I had to use a lighter weight, and my wrists hurt like hell to balance the bar on my shoulders. Not to mention that I had to clean the bar each set. Just too much time between deadlifts and squats. Additionally I was rushed as I was getting late for work. Sigh....