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George's Journal

Discussion in 'Fitness Journals' started by George, Mar 24, 2019.

  1. George

    George Senior Member

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    5/16
    BP@115: 20, 18, 15
    Chin: 3x5x25#
    French press: 3x15x55
    Curl: 3x15x55
    Upright row: 3x15x45
    Felt like pushing RPE a little, even if it's just with light weights. Haven't done any weighted chin-ups in a long time. Tried upright rows again at the end of an upper session after my shoulders were more warmed up. Felt more comfortable. Overall, pretty good.

    Totals for the week:
    5 sessions
    13 sets of upper back (8 vertical, 5 horizontal)
    13 sets of horizontal pressing (5 close grip)
    0 sets of vertical pressing
    4 sets of hamstrings
    10 sets of quads (low intensity, low RPE)
    5 sets of calves
    16 sets of direct bicep work
    8 sets of direct tricep work (not counting close-grip bench)
    8 sets of direct medial delt work
    0 sets of rear delt work

    Kinda meh totals for the week, tbh :lol:. RPE/RIR was quite low for the majority of these sessions, although I was easing back in after a few weeks of travel and time off. Volume could stand to be more balanced, although certain bodyparts can take a lot more volume/frequency/intensity than others (biceps vs hamstrings, for example). Also, might not be worth it with current time limitations (most sessions were under 40 minutes).
     
  2. George

    George Senior Member

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    5/18
    RDL 3x10x155
    Lunge 3x10x65
    Calf raise bunch of sets with 65#
    Messing around with lifting barefoot since it's warming up outside and Menno swears it's a good idea. Not my thing. Don't mind it for upper body when it's hot out.
     
  3. George

    George Senior Member

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    5/19
    Bench @135: 12, 9, 7
    Pushup 12, 10, 10
    French press@55 10, 12, 12, 12
    Upright row@45 20, 20, 20, 15
    Not sure what I'm doing wrong but upright rows were hitting my biceps more than anything else. Grip might be too narrow. Or I should just move them to after curls.
     
  4. George

    George Senior Member

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    5/20
    Chin-up 14, 9, 9
    Row 3x10x115
    Curl@55 20, 3x12
    Upright row 3x15x45
     
  5. George

    George Senior Member

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    5/21
    Squat 10x5x120
    Calf 4x10x185
     
  6. Spartan88

    Spartan88 Well-Known Member

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    Hi George,

    Do you mind if I ask whether you have a goal or target that you're working to?

    You're certainly doing a lot of volume. What effect does that have?
     
  7. George

    George Senior Member

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    As far as goals go, my top ones are building a little muscle, health, and enjoyment.

    I would say that my volume is moderate on average. To me, >20 sets per bodypart per week is what I consider high volume (depending on bodypart and exercise choice). I probably do closer to 10 sets per bodypart per week on average. I have traditionally done mostly low volume routines and wanted to try doing more volume, since there is more and more information on the importance of volume on gaining muscle and increasing strength.
     
  8. George

    George Senior Member

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    5/13
    Bench@115 16?, 12, 11
    Pushup 3x10xbw
    French press@55 12, 12, 11, 10
    Laterals@10: 20, 12?, 12, 12
    Lost count on a few sets, hence the question marks. I've been listening to podcasts while I work out lately, which is slightly distracting. Oh well. I've been eating more, my weight is starting to come up a little. Might ride this out for a while and see what happens.
     
  9. Spartan88

    Spartan88 Well-Known Member

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    I've probably got so used to the Starting Strength routine where nine working sets and 45 working reps are the maximum you'll do in any one week, that anything else appears to be high on sets/reps.
     
  10. George

    George Senior Member

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    9 sets per week is pretty good in terms of volume. Bench, press, and row (if you go that route) only get 4.5 sets per week, though, and deadlift only 1.5 sets per week. That said, some people make good progress on a program like SS for a while. Not a big fan of Rippetoe or the way he teaches exercises, though.

    5/24
    Chin-up 12, 8, 7, 6
    Row 3x10x115
    Curl@55 22, 13, 12, 12
    Upright Row@45 16, 15, 15
    This only took me half an hour.
     
  11. George

    George Senior Member

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    5/25
    Deadlift 5x5x135
    Lunge 3x10x70
    Calf raise 3x12x185
    I haven't deadlifted in a while. Starting very light.
     
  12. George

    George Senior Member

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    5/26
    Bench@115 18, 13, 12
    OHP@65 15, 12, 12
    CGBP@95 15, 12, 12
    French press@45 15, 12, 12
     
  13. George

    George Senior Member

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    5/27
    Chin-up 15, 10, 9
    Row@115 11, 10, 10
    Curl@60 21, 15, 12, 12
     
  14. George

    George Senior Member

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    5/28
    Squat 3x10x125
    RDL 3X10X135
    Calf 3x12x185

    I've been getting a slight pain in my left hip lately which I think may actually be caused by RDLs. Going to do conventional deads for a while and see what happens.

    Started studying for the GRE today. Taking a few summer classes that start next week as well. Still working full time. Exercise might need to be cut back.
     
    #74 George, May 28, 2019
    Last edited: May 29, 2019
  15. Shamie

    Shamie Senior Member

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    When are you taking the test?
     
  16. George

    George Senior Member

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    July 8th!

    5/29
    Bench@115 18, 13, 11
    OHP@65 15, 15, 12?
    CGBP@95 15, 12, 12?

    Something like that. I have it written down in my notebook but that was a few hours ago. Took a 5+ minute break after the second set of OHP (talking to my wife) so got more reps than last time.
     
  17. George

    George Senior Member

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    5/30
    Chin 12, 9, 9?
    Row@115 12, 10, 10
    Curl@65 15, 12, 11, 10
    Or something. Going out of town tomorrow, coming back Monday. Planning on hiking and kayaking while on vacation. :)
     
  18. George

    George Senior Member

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    6/3
    Deadlift 3x10x135
    Lunge 3x10x70
    Calf@185 13, 12, 12
     
  19. macdiver

    macdiver Well-Known Member
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    How was your vacation/
     
  20. George

    George Senior Member

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    Pretty good! Kayaked a fun river, went on a few beautiful hikes, and spent some time with interesting people. Got a little sunburned and found a huge tick on my leg but otherwise none the worse for wear (I don't think the tick was there long, luckily it was so big that it was easy to see).

    6/4
    Bench@115 19, 13, 11
    OHP@65 16, 12, 13
    CGBP@95 16, 15, 14
    This went well. Not sure if fatigue dissipated as a result of me taking time off or what, but made rep improvements across the board.

    Time to study a little more for the GRE and call it a day. Happy with how productive I was able to be today. Summer classes start on Thursday. :)
     

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