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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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    12/14
    Squat 3x8x140
    Pause Squat 3x5x115 go up
    Step up 3x5x95 stay, heavy
    Calf 3 sets@185
    Hanging knee raise 3 sets@bw
    Not bad. This whole week went ok, although this was still the weakest session. I think I should just bump up calories now instead of waiting another 2 weeks. I've been eating around maintenance (2500 ish calories) for a month now. I'm going to bump this up to 2800.
     
  2. George

    George Senior Member

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    12/15
    Bench 4 sets@140
    OHP 3 sets@80
    CGBP 3 sets@100
    French press 3 sets@55
    Seated lateral 3 sets@10
    Lost a few reps on bench, which surprised me, but variation will happen. Today was the second day of increased calories. Feeling pretty good so far. Anticipating some faster weight gain over the next week or two as a result of water and glycogen retention.
     
  3. George

    George Senior Member

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    12/19
    Deadlift 5x240, 8x215
    Chin@27.5: 5, 5, 4
    Row@115: 10, 9, 8
    Curl@65: 12, 12, 11
    Rear delt flye@5: 18, 16, 16
    May need to reduce weight on curls.
     
  4. George

    George Senior Member

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    12/21
    Squat 3x8x145
    Pause Squat 3x5x120
    Step up 3x5x95
    Calf@185 12, 11, 10
    Knee raise@bw: 12, 10, 10
    Not too bad
     
  5. Chewy

    Chewy Active Member

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    Looks good. Pounds or kilos?
     
  6. George

    George Senior Member

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    Pounds, unfortunately.

    12/22
    bench 5 sets@140
    ohp 3 sets@80
    CGBP 3 sets@105
    french press 3 sets@55
    seated lateral 3 sets@10
    So my reps on the first set of bench have been going like this:
    2 weeks ago: 12x140
    1 week ago: 10x140
    today: 8x140
    At this rate I will be benching the bar this time next year.
    In all seriousness, not 100% sure what's causing the drop in performance. I'm now eating at a surplus and I'm adding reps or weight to every other exercise on this day, although bench is one where I don't have as many easy gains. I don't think I'm doing too much, although I wonder if frequency and/or volume may just be too low. The other culprit may be that the leg workout from the day before is inadvertently affecting things. Either way, May start by changing weight on bench and see what happens.
     
  7. Chewy

    Chewy Active Member

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    Do you know about "bending" the bar etc. for the bench press?
     
  8. George

    George Senior Member

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    I am familiar with this cue but it felt weird for me when I've tried it in the past.

    12/25
    Dead 3x245, 5x220
    Chin@30 5, 5, 4
    Row@115 10, 10, 8
    Curl@55 20, 15, 15
    Rear delt flye@5 19, 16, 16
    Did a lot of driving today and felt very tight. Deads felt very off, so I didn't push it.
     
  9. George

    George Senior Member

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    12/28
    Squat 3x8x150
    Pause Squat 3x5x125
    Step up 3x5x95
    Calf@185 12, 12, 10
    Knee raise 12, 11, 10
    I made progress across the board, but it didn't feel great.
     
  10. George

    George Senior Member

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    12-29
    Bench 7x5x140
    OHP 3 sets@80
    CGBP 3 sets@105
    French press 3 sets@55
    Seated lateral raise 3 sets@10
     
  11. George

    George Senior Member

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    1/1/20
    Dead 5x245, 8x225
    Chin 3x5xbw+30
    Row@115 10, 10, 9
    Curl@60 20, 13, 13
    Rear delt flye@5 20, 16, 16
    Added weight or reps to all lifts. Felt much better than last week. Still eating 2800kcal per day. Weight is going up slowly.
     
  12. macdiver

    macdiver Well-Known Member
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    :bb:

    Awesome way to start the year.
     
  13. George

    George Senior Member

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    Thanks. I'm optimistic about future progress.

    1/4/20
    Squat 3x5x155
    Pause Squat 3x5x130
    Step up 3x5x95
    Calf@185 12, 12, 11, 10
    Knee raise@bw 12, 12, 10, 10
    Another pretty good session. Going to plug away at this for a while. Wondering how much I've left on the table over the years by not eating properly.
     
  14. George

    George Senior Member

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    1-5-20
    Bench@140 10, 7, 7, 5
    Ohp 3x10x80
    CGBP@105 16, 10, 8
    French press@55 12, 12, 10
    Seated lateral@10 17, 16, 16
    Right shoulder feels a little off. I do wonder if all the squatting the day before is affecting things. Might need to rearrange the training schedule.
     
  15. George

    George Senior Member

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    Had to go to the store Wednesday night and forgot to log the session.

    1/8/20
    Deadlift 1 set@250? 1 set@225
    Chin-up 3 sets@32.5?
    Rows 3 sets@115
    Curls 3 sets@65?
    Rear delt flye 3 sets@5

    Something like that. It's in the log book. Added weight or reps to each exercise.

    1/11/20
    Squat@155 6, 5, 5
    Pause squat@135 5, 5, 5
    Step up@95 6, 5, 5
    Calf@185 12, 12, 12, 10
    Knee raise@bw 12, 12, 10?, 10
    Added weight or reps to each exercise. Did a lot of driving on Monday and my back has felt off since. Lifting doesn't seem to be too affected.

    Still following the diet. I was hanging around 159-160 before adding calories and am now fluctuating between 162-164. I'm surprised at how much of a visual change there has been already. I would say it's a combination of fat, water/glycogen, and a little actual muscle. I'm not sure how far I want to take it. It has been about a month. I would like to go another 2 months at the minimum and possibly a lot longer if I can keep weight gain slow and consistent. A mini-cut is always an option if I start to look sloppy.
     
  16. George

    George Senior Member

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    1-13-20
    Bench 3x8x135
    OHP 3X8X85
    CGBP 3X10X110
    French press@55 12, 12, 11
    Seated Lateral@10 17, 17, 16
    Trying a less autoregulated approach to reps with the hopes of better progression. Added reps or weight to everything but bench, which I dropped weight on slightly. Will see what happens.
     
  17. George

    George Senior Member

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    1/15/20
    dl 5x255, 8x225
    chin 3x5x32.5
    row 3x8x120
    curl@65 12, 11, 10
    rear delt flye@5 20, 17, 17
    Not bad. Added weight or reps to everything except the down set of deadlifts.
     

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