ha ha.....lol, they feel more comfi that way...

is someone missing pizza...???:puke:

:p

Sentinel

Bill Starr Single Factor 5x5

Week 1: Wednesday (Light Day)

Squat
1.) 135 lbs
2.) 155 lbs
3.) 175 lbs
4.) 175 lbs

Military Press
1.) 45 lbs
2.) 65 lbs
3.) 85 lbs
4.) 105 lbs

Deadlifts
1.) 100 lbs
2.) 150 lbs
3.) 200 lbs
4.) 250 lbs

Flat Sit-Ups
3 sets of 12 reps with 5 lbs

Fascia Stretches:
Quads
Hams
Shoulders
Back

Overall Impression:

my legs were soo sore from tuesday, i couldnt even walk...yet, after doing the squats, they seemed to loosen up a bit...and after deads they were jammed tight again....but the fascia stretches have REALLY helped me..... i know from past experience that doing fascia stretches 1x a week and dynamic stretches 2x a week along with my meditation that i do every morning, REALLY helps my strength...

also, i have gotten my diet slightly more in order.....i havent had any pizzaz today...only lots of boiled chicked, lettace, mushrooms, olives and spinach......i will probably feel hungry again at night, and knowing me, i'll probably have a pizza lol....

but the workout was good...i am gonna go for 275 on deads next time, and 120 on military press.....

i hope friday goes off well

Fascia Stretching:

thanks to Future, i now know the exact form on fascia stretches....and so far, all my stretches have been correct...yet, i am going to post the link here in hope that others may learn...

http://server6.theimagehosting.com/i...tretches66.jpg

i do all these fascia stretches (not in the same workout) 1x a week

Swimming

i swam 300 metres today.

Bill Starr Single Factor 5x5

Week 1: Friday (Medium Day)

Squat
1.) 135 lbs x 5
2.) 155 lbs x 5
3.) 175 lbs x 5
4.) 195 lbs x 5
5.) 230 lbs x 3
6.) 175 lbs x 8

Bench Press
1.) 135 lbs x 5
2.) 140 lbs x 5
3.) 145 lbs x 5
4.) 150 lbs x 5
5.) 155 lbs x 3
6.) 145 lbs x 5

Rows
1.) 135 lbs x 5
2.) 145 lbs x 5
3.) 155 lbs x 5
4.) 165 lbs x 5
5.) 180 lbs x 3
6.) 155 lbs x 8

Dips
3 sets of 8 reps

Barbell Curls
3 sets of 8 reps with 60 lbs

Tricep Push Downs
3 sets of 10 reps with 52.5 lbs

Overall Impression:

i hate the bench press....i did not do the full 8 reps coz i got scared my shoulders would get hurt and thats why i only did 5

also, this is my PROGRESSION plan:

SQUAT: i will increase the weights till i reach my 5RM and then i will increase it as per Bill Starr / MadCow2's instructions

BENCH PRESS: this is my weak lift...i will stick with it, making small (if any) load increments and if in 4 weeks i am still not happy, i will replace flat bench with inclines and on the wednesday workout i'll do bench..

ROWS: i have already decided to go balls-to-the-wall on this lift....i'll keep increasing the load by 5 lbs until i get stuck, at which point i will reset the weight and begin afresh...i plan on "blasting" for the next 4-6 weeks ATLEAST

MILITARY PRESS: i have a shoulder injury, so i am not sure whether i will increase the load by a lot every time, but i plan on trying my best to make small increases and hope for the best :)

DEADLIFTS: my favourite exercise after the squat and row....i plan on hitting 300 for 5 in week 3 of this program, and then i will increase the weight by 10 lbs per session, till i stall - at which point i iwll make it 5 lbs, and once i stall on that, i will reset the weight...but i do not plan on resetting the weight for the next 8 weeks...

on the whole: my workout was GREAT :) i love my row numbers...

Bill Starr Single Factor 5x5

Week 2: Monday (Heavy Day)

Squat
1.) 110 lbs
2.) 140 lbs
3.) 170 lbs
4.) 200 lbs
5.) 230 lbs

Bench Press
1.) 75 lbs
2.) 95 lbs
3.) 115 lbs
4.) 135 lbs
5.) 155 lbs

Rows
1.) 60 lbs
2.) 90 lbs
3.) 120 lbs
4.) 150 lbs
5.) 180 lbs --->>> PR!!

Sit-Ups
4 sets of 15 reps

Hyperextensions
2 sets of 15 reps

Fascia Stretches
Chest with 45 lbs dumbbells in each hand
Back
Quads
Hams

Overall Impression:

so i hit a new PR on rows :)

during mark rippetoe's starting strength, my 5rm on bench was 175 lbs, but i think i have lost sufficient strength after my shoulder injuries...so i guess its gonna take me some more weeks before i reach that...

on friday, i plan on hitting 260 lbs on squats this friday, and then in week 3 on the friday workout, i plan on hitting 280 which will be a new PR for me...

on wednesday, i will be doing shoulder fascia stretches and on friday i will be doing bis and tris fascia stretches... :)

i hope my squats stand strong...i have lost significant strength and grown significantly fat as well lol....but its time to get everything in order again...

on the whole, it was an awesome workout (i love my back, so i love hitting new PRs on rows and deads :D)

peace

Bill Starr Single Factor 5x5

Week 2: Wednesday (Light Day)

Squat
1.) 110 lbs
2.) 140 lbs
3.) 170 lbs
4.) 170 lbs

Military Press
1.) 55 lbs
2.) 75 lbs
3.) 95 lbs
4.) 115 lbs

Deadlifts
1.) 125 lbs
2.) 175 lbs
3.) 225 lbs
4.) 275 lbs

Decline Sit-Ups
3 sets of 25 reps

Fascia Stretches
Shoulders

Overall Impression:

wow....my strength is slowly returning :)

next week, its gonna be a 300 on deadlifts (my old pr) and 125 on militaries (my old 5RM was 140, but with these shoulder injuries, i dont know where i'll end up)

i am sufficiently happy with today's workout....my deadlift numbers are making me happy, and i think my shoulder is slowly and steadily returning to its old strength...i know its only week 2, but i am glad i've chosen to do military press instead of inclines....i want my shoulders to become strong and big again..

also, the way i've planned it, on week 4 i will set a new deadlift PR and on week 5 i will set a new military PR....

ohh, and doing 3x25 of decline sit-ups has really fcuked my abs...

tonight, i'm gonna be playing Capture-The-Flag in my dorm, and tomorrow is gonna be swimming day :)