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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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    6/28
    Chin-up 11, 7 , 6, 6, 5, 5, 5, 5
    Curl@55 15, 15, 12, 12, 12

    6/29
    Box squat@135 11, 10, 10
    Calf raise@185 11, 10, 10
    Deadlift 3x10x155

    Had to take a few days off because life.
     
  2. George

    George Senior Member

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    6/30
    bench@115 12, 12, 12
    ohp@65 12, 12, 12
    cgbp@95 15, 12, 9
    This was done in the morning in order to avoid the heat (currently lifting in my garage). It did not go well. In the past, it has taken me a few weeks of morning workouts to get used to them.

    Workout took ~35 minutes. This was followed by ~90 minutes of yard work. Wish I could flip those numbers.
     
  3. George

    George Senior Member

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    7/10
    Bench 3 sets
    Ohp 3 sets
    CGBP 3 sets

    7/12
    Ohp 4 sets rest pause
    DL 5X5
    Curl 3 sets rest pause
    French press 3 sets rest pause

    I am not died. Had some life stuff going on followed by a vacation then more life stuff. This is the most sporadic lifting has been in recent memory. Decided to get in today and just do a quick full body session. I dunno that 5-6x a week is reasonable at the moment. It feels good to lift regardless.
     
  4. George

    George Senior Member

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    7/13:
    Modified dips 3x10xbw
    row 3x5x135
    walking lunge 3x 24 steps x55#
    Curl 3x12x55
    lateral raise 3x12x10
    This was fun. Dips have always hurt my shoulders. I decided to limit the depth on these to slightly below parallel by setting the handle height at a point where my feet touch the ground at the very bottom. This way I was able to off-load the exercise at the bottom and not go into too crazy of a range of motion. Felt much better.
    Mowed the lawn this morning and cleaned up all the dog poop so I thought I would do some walking lunges from my porch to the back fence. Worked out nicely at 12 steps there and another 12 back. First time doing this despite living here for 5 years.
     
  5. George

    George Senior Member

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    7/16
    chin-up 3x5xbw, 3x3x35#
    bench @115 15, 10, 10
    box squat 5x5x135
    calf raise 3x10x185
    lateral raise @10 13, 12, 12
    I liked this session. I'm still pretty tight for time so doing full-bodyish sessions when I can. Last 3 sessions I've done a push, pull, and leg compound followed by a few isolation movements. Deadlifts count as a pull and leg movement because I'm lazy.

    Without being overly reductionist, something like:

    push: bench, OHP, dip
    leg: box squat, deadlift, lunge
    pull: chin-up, row
    accessory: curl, tricep extension, calf raise, lateral raise

    Should cover most of my bases.
     
  6. George

    George Senior Member

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    7/18 ohp, weighted chins, deads, curls, French press

    7/20 weighted modified dips, rows, step ups, calf, lateral raises

    7/22 bench, weighted chins, box squats, curls, French press

    Trying to add a rep or weight each session. Been kinda busy or whatever. Sets/reps/weight are being recorded in the log book
     
  7. George

    George Senior Member

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    7/24
    ohp@75 16, 11, 10
    chin@37.5# 3, 3, 3
    dead@195 5, 5, 5
    calf@185 11, 11, 10
    lateral@10 13, 13, 13
     
  8. George

    George Senior Member

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    Didn't lift for a week and a half. Things are starting to slow down with school. Weight is down to 156.

    8/3
    Bench@115 12, 12, 12, 12, 8
    Chin-up 5x3x35#
    Curl 5x10x55
    French press 5x10x55
    Lateral 5x10x10

    Planning on lower body later today.
     
  9. George

    George Senior Member

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    8/4
    Box squat 5x5x135
    Deadlift 3x5x185
    Calf 5x10x185
     
  10. George

    George Senior Member

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    8/7
    Bench 5x12x115
    Chin 4x35, 4x3x35
    Curl 11x55, 4x10x55
    French press 11x55, 4x10x55
    Lateral raise 11x10, 4x10x10

    Officially done with summer classes. Now to work on my grad school application which is due at the end of the month.
     
  11. George

    George Senior Member

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    Box squat 25x140, 15x155, 7x185, 2x5x185
    Calf raise 11x185, 4x10x185
    RDL 25X135

    Thought I would push it a little. Got 25 reps with a weight I was planning to do 5x5 with. Even then I didn't hit true failure. Bumped it up and got 15 reps. Bumped it up again and got 7, 5, 5. I should be working at a higher RPE for lower body, but have had issues due to some joint pain. Nothing hurt today, at least. I was tired at the end and just did one set of RDLs for hamstrings. My hamstrings will probably be a lot more sore than the rest of me tomorrow, ironically.
     
    #111 George, Aug 8, 2019
    Last edited: Aug 8, 2019
  12. George

    George Senior Member

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    8/10
    Bench 5 sets@120
    Chin-up 5 sets@35
    Curl 3 sets@55
    French press 3 sets@55
    Lateral raise 3 sets@10

    8/11
    Box squats 5 sets@185
    Calf raise 3 sets@185
    Deadlift 3 sets@190

    8/13
    Bench@125: 14, 9, 9, 8, 7
    Chin@35 5, 4, 3, 3, 3
    Curl@60 17, 14, 12
    French press@60 15, 13, 10
    Lateral@10 21, 16, 16
    Had a cider with dinner pre workout. Did not appear to affect things too much.

    I think I'm figuring things out. Lift at an RPE of 7+ with enough volume (determined by number of work sets). Increase weight once reps go above the target rep range on the first set. This sounds so simple now that I have written it out.

    Edit: To expand on the above:

    For each muscle group, choose exercise that stimulate the target muscle and that also lend themselves to longevity and progression (i.e. not lifts that snap your shit up or can't easily be loaded)

    Do enough volume for each muscle group (this will vary depending on muscle and individual response, although 6+ sets per week seems to be a good target)

    Frequency doesn't seem to matter as much in the grand scheme of things but allows for greater weekly volume as well as higher quality volume (i.e. 10 sets of chest spread over 2-3 days would likely be more productive as well as less draining than 10 sets of chest once per week).

    A wide variety of rep ranges seems to work well for hypertrophy (5-30) although certain exercises lend themselves better to certain rep ranges. 30 rep squats are terrible. So are 5 rep leg extensions. Most people seem to respond better to a certain rep range, but variety seems to be a good idea.

    And, as mentioned above, the sets should be taken pretty close to failure. Within 3 reps of failure (or RPE 7) is probably a good idea. Taking compounds to true failure is risky since it can increase likelihood of injury. Probably not a big deal on isolation exercises.

    Example using the above guidelines:

    Currently benching twice per week, doing 5 sets per session. I'm taking the sets pretty close to failure (RPE 9ish). If I get over 15 reps on the first set I add weight. Form is "good" (controlled eccentric, full ROM with a good stretch at the bottom). My chest gets at least somewhat sore after each session and decently pumped, which are good proxies for indicating whether you're actually hitting the right muscle.

    The only thing missing from the above is a caloric surplus and good recovery strategies (sleep enough, try to manage stress).

    Ideally, some form of exercise variation would also be a good idea. Incline pressing and maybe a little isolation work ala flyes as a part of total volume would likely result in better long-term progress than my current set-up, although the equipment I have at home is limiting. Oh well.
     
    #112 George, Aug 13, 2019
    Last edited: Aug 13, 2019
  13. George

    George Senior Member

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    8/15
    Squat 5x5x135
    Calf raise@185 16, 15, 11
    Deadlift 3x5x195
    I can't stay away from free squats. Did this whole session in weightlifting shoes.
     
  14. George

    George Senior Member

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    8/17

    Did 3 hours of kayaking in the morning. Also did not eat much. This was a little rough.

    Bench@125 5 sets
    Chinup@ bodyweight 5 sets
    Curl@60 3 sets
    French press@60 3 sets
    Lateral raise@10 3 sets
     
  15. George

    George Senior Member

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    8/28
    Squat 5x5x140
    Calf@185 17, 12, 12
    Dead 3x5x200
    Weightlifting shoes. Increased the ROM on calf raises.
     
  16. George

    George Senior Member

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    8/20
    Bench 3 sets@125
    Chin 3 sets@bodyweight
    Curl 3 sets@60
    French press 3 sets@60
    Lateral raise 3 sets@bodyweight
     
  17. George

    George Senior Member

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    8/22
    Squat 5x5x140
    Calf 3 sets@190
    Dead 3x5x205
     
  18. George

    George Senior Member

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    8/24
    Bench@125 3 sets
    Chin@bw 3 sets
    Curl@65 3 sets
    French press@65 3 sets
    Lateral@10 20, 20, 20

    Did a few hours of lawn work this morning followed by around 3 hours of kayaking. Ate breakfast this time, which I think helped. Also, it was around 10 degrees cooler than last Saturday, which made the kayaking easier. Probably should have split the yard work and kayaking over 2 days. May go kayaking again tomorrow if circumstances allow for it.
     
  19. George

    George Senior Member

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    8/25
    Squat 5x5x145
    Calf 3 sets@195
    Dead 3x5x210

    Went for an easy hike earlier. Trying to eat more protein.
     
  20. George

    George Senior Member

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    8/27
    Bench 3 sets@125
    Chin 3 sets@bw
    Curl 3 sets@65
    FP 3 sets@65
    LR 3 sets@10
     

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