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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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    10/30
    bench 3 sets@135
    chin 3 sets@25
    curl 3 sets@65
    french press 3 sets@65
    lateral 3 sets@10
    Push-up 1 set@bw
     
  2. George

    George Senior Member

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    11/2
    Bench 3 sets@135
    Chin 3 sets@25
    Squat 5x5x140
    Curl 3 sets@65
    French press 1 set@65
    Lateral 3 sets@10
     
  3. George

    George Senior Member

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    11/5
    Bench 3 sets@135
    OHP 3 sets@95
    Push-up 3 sets@BW
    French Press 1 set@65, 2 sets@55
    Lateral 3 sets@10
    Straight up press day. I might have to transition to something with more structure and stop messing around.
     
  4. George

    George Senior Member

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    11/6
    deadlift 3x5x225
    chin-up 3x5x25
    row 3x5x135
    curl 3x10x65
    rear delt flye 3x15x5
    shrug 3x10x95
    More messing around, this time with pulling. This felt good, tbh. It's probably been close to 10 years since I've done a shrug, heh. I would like to get reasonably good at doing some compounds again, maybe with more of a hypertrophy specific form. Leaning towards doing something like 5/3/1 since it fits my schedule and exercise preferences.
     
  5. George

    George Senior Member

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    11/10
    Squat 3x8x145
    Lunge 3x8x65
    Calf 3x10x185
    RDL 2x15x135
    I have somehow transitioned into doing a bro split. Not that there's anything particularly wrong with that.
     
  6. George

    George Senior Member

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    11/13
    Bench 3 sets@135
    Ohp 3 sets@95
    Pushup 3 sets@bw
    French press 3 sets@55
    Lateral raise 3 sets@10
     
  7. George

    George Senior Member

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    11/15
    Dead 3x8x225
    Chin 3x5x25
    Row 3x5x135
    Curl 3x12x65
    Read delt fly 3x15x5
     
  8. George

    George Senior Member

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    11/17
    Squat 3 sets@150
    Lunge 3 sets@65
    Calf 3 sets@185
    RDL 2 sets@135
    Lunges did not feel good. Got a new space heater for the garage. Hope it works out.
     
  9. George

    George Senior Member

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    11/19
    Bench 5x5x140
    Ohp 3 sets@65
    Pushup 3 sets@bodyweight
    French press 3 sets@55
    Lateral 3 sets@10
    Wasn't feeling this as much. Been tracking my intake since Sunday. Shooting for 2500 kcal and as much protein as I can manage, which has unfortunately been in the 140's g/day
     
  10. George

    George Senior Member

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    11/21
    Dead@225 10, 8, 8
    Chin@25 6, 5, 5
    Row@135 6, 5, 5
    Curl 3 sets@65
    Rear felt flye@5 16, 15, 15
     
  11. George

    George Senior Member

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    11/23
    Some light squats
    Box squat 4x10x155
    Calf 4x10x185
    Dead 4x10x155
    Had some left knee discomfort with squats. It was not feeling good after lunges last week, which I suspect is why it didn't feel good today. Did some box squats since those are usually easier on my knees. Also did some regular deads today in weightlifting shoes. Might have to get used to deadlifting in them because it's getting too cold for chucks.
    I really need to get on a more structured program.
     
  12. macdiver

    macdiver Well-Known Member
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    I thought you were following a program.

    Hope the knee gets better soon.
     
  13. George

    George Senior Member

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    Kinda sorta. I do tend to change things here and there. Maybe a little more than I should instead of grinding at something for a while. I could probably stick to the push/pull/legs that I'm currently doing and just be a little more strict/methodical about progression -- at least for some of the main movements. The once weekly frequency is not ideal, but it's what fits in my life right now. Overall volume could also be higher and there are other things I could optimize. Optimization isn't really the goal at the moment, though.

    The knee is feeling OK. I might need to substitute lunges with something else.

    11/25/19
    Bench 3 sets@140
    OHP 3 sets@70
    Push-up 3 sets@BW
    French press 3 sets@55
    Lateral raise 3 sets@10
    Skull crusher 3 sets@45
    This felt better than last week. I had a little time left over and my elbows were warmed up so I did some skulls. Not terrible.

    Still tracking my intake.
     
  14. George

    George Senior Member

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    11/29
    dead 3x5x230
    chin 3x5x27.5
    row 3x8x115
    curl 3 sets@65
    rear delt flye 3 sets@5
    Deadlifted in weightlifting shoes again. Chucks feel better. The problem is that it's now getting so cold in my garage that my feet start to go numb in chucks. The weightlifting shoes are warmer. It's only going to get colder. c'est la vie

    Still eating ~2500ish calories/day. My weight is actually going down on this at a slow rate. I do wonder if I'm overestimating my intake on some days. I don't think it's necessarily glycogen/water, although that has had some fluctuation. My intake was all over the place before this -- some days under 2000kcal, some days over 3000kcal. I feel pretty good eating like this and I'm probably doing myself a favor by eating more protein. I feel like if I keep slowly losing weight then I will probably start to look sickly, which tends to happen when I get pretty lean. The downside is that I feel better when I'm lean.
    I've been thinking of bumping up calories slightly and going for a small surplus over an extended period of time. I feel like all of my past attempts at gaining weight have been poorly done -- usually I go a little off the rails with eating, get fatter than necessary in a short period of time, and don't have much lean mass to show for it. I'm curious to see what would happen if I just shot for a pound or two of weight gain per month over the span of say 6+ months. Probably not much of anything.
     
  15. George

    George Senior Member

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    11/30
    squat 5x5x135
    step-up 3x8x65
    calf 3x12x185
    So I did this the day after the deadlifts, which is not ideal. My wife is out of town right now so I rearranged my training earlier this week so that we could spend more time together. My lower back and joints felt pretty beat up this morning, but I spent the majority of the day doing yard work and that tends to make me feel better. Squats were pain free, although my right knee was crackly. Kept it light, warmed up more than normal, did step-ups instead of lunges, and didn't do a hip hinge exercise because my hamstrings were already sore.

    As a follow-up to the previous post; I've decided to maintain my current calories until the end of the year and bump up intake starting in January. That should allow me to get my training a little more dialed in and also have a leaner starting point for the very slow bulk.
     
  16. George

    George Senior Member

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    12/1
    bench 3 sets@140
    ohp 3 sets@75
    push-up 3 sets@bw
    french press 3 sets@55
    seated lateral raise 3 sets@10
    skull crusher 2 sets@45
    This went fairly well. Did the laterals seated. I'm limited to 10 pounds because I don't have dumbbells and just use plates (I guess the next jump up would be 25's). Might as well make the movement as hard as possible.

    Made some homemade bread today. Ate a few slices which bumped me up above my target calories. Not worried about it. I'm actually surprised that I've been able to stick to eating ~2500 calories every day for the past 2 weeks.
     
  17. George

    George Senior Member

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    12/3/19
    Deadlift 3x10x185
    Chin@bw 9, 6, 6
    Row@115 9, 8, 8
    Curl@65 14, 13, 12
    Read felt flye@5 18, 16, 15
    This was pretty meh
     
  18. George

    George Senior Member

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    12/7
    RDL@135: 20, 15
    Squat 5x8x135
    Calf@185: 15, 10, 10, 10
    Hip thrust 3x10x45
     
  19. George

    George Senior Member

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    Bench@140 4 sets
    OHP@80 3 sets
    CGBP@95 3 sets
    French press@55 3 sets
    Seated lateral raise@10 3 sets
    This went pretty well.
     
  20. George

    George Senior Member

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    12/11
    DL 5x235, 8x210
    Chin 3x5x25
    Row@115 10, 8, 8
    Curl@65 12, 12, 10
    Rear delt flye@5 18, 16, 15
     

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