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my progress journal - starting on ss

Personal Journals discussion on my progress journal - starting on ss, within the Members Section; fri 11th April 2008 ------------------ still been pulling long shifts at work so found tonight very tough! squats (not including ...


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Old 04-11-2008, 11:34 AM   #31
nickysoprano
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fri 11th April 2008
------------------
still been pulling long shifts at work so found tonight very tough!

squats (not including warm ups)
-------
5reps x 55kgs
5reps x 50kgs
5reps x 50kgs
8reps x 30kgs very low and slow

standing military press (not including warm ups)
----------------------
5 x 25kgs
5 x 25kgs
5 x 25kgs

bent over barbell rows
---------------------
5 x 40kgs
5 x 40kgs
5 x 40kgs

hanging leg raises
-----------------
8 x bodyweight
8 x bodyweight

total training time 1 hour 15 mins
-------------------------------

tonight found it very hard but dragged myself to the gym squats felt very hard tonight so i dropped the weight after 1st set so as to keep form tight then added a drop set in at the end straight after the 3rd set but did these ones as slow as i could and going as low as i could to make up for the lighter sets. however military press jumped up tonight and felt good for it. next week going to up the weight on all excercises, and make sure i get lots of food and rest over the weekend to come back with a vengeance on monday.
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Old 04-11-2008, 11:38 AM   #32
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still keeping a tight log of everything i eat on a daily basis as well as the training and weights im lifting, keeping everything in a journal so i can see hopefully what is working and change what isnt. have decided to add in some milk over the day to see if this helps, have started with 4 pints a day over the course of a day.

Question for people:
-------------------
have been taking something called synergy which is a protien with creatine in.
two questions:
1) should i cycle this protein due to the creatine i have been taking it for just over a month now so would it be a good idea to go to a protein that doesnt have the creatine in or can i just continue to take creatine month on month?
2) i have been feeling very bloated and a bit lathargic (spelling??) recently could the creatine in my protein be adding to this? and if so if i was to cut out creatine would this make much of a difference to my strength and muscle gains?

thanks in advance for advice once again peeps, hope youve all had a great week and have a good weekend to look forward to.
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Old 04-11-2008, 01:01 PM   #33
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how much creatine does it have per serving?
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Old 04-11-2008, 01:15 PM   #34
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just to be comprehensive here is a list for you:

calories = 256
protein = 37g
carbs = 18g
fat = 3.9g
creatine = 2600mg
fibre = 3.6g
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Old 04-14-2008, 11:57 AM   #35
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just got home from the gym at the start of week 3 so heres what happened tonight.

------------------
have noticed that i have not been getting quite as stiff from the squats last workout even though pushed myself harder on them, in fact you know what i think im actually starting to enjoy them, it makes being at work seem not so bad.

squats (not including warm ups)
-------
5reps x 55kgs
5reps x 55kgs
5reps x 55kgs

flat bench press (not including warm ups)
----------------------
5 x 42.5kgs
5 x 42.5kgs
5 x 42.5kgs

deadlifts
---------------------
5 x 45kgs
5 x 45kgs
5 x 45kgs

chin ups
-----------------
8 x bodyweight
8 x bodyweight
8 x bodyweight


total training time 1 hour
-------------------------------

squats back upto 55kgs but felt a lot more comfortable at this weight going to keep it at this for the next work out then think about increasing again on friday but play it by ear, id prefer to progress slow and steady than go to fast and burn out. Bench went up tonight and felt good for it, i am getting bit fed up of my gym they dont have a anything i can use for deadlifts above 45kgs on a fixed bar!! there arent any other gyms around near to me i can afford to go to i have spoken to the management and they said that they will think about getting some better free weights that you can use away from the rack but arent sure. can anyone suggest what i should do. should i change the deadlift for another excercise or just start adding either sets or reps to the weight already? is it worth trying to deadlift with dumbells or would this mess up form?

also got myself up to drinking 4 pints of milk a day over the course of the day and have been trying to change some of the shakes i have during the day for some proper solid food like tuna and veg or nuts or something similar just thought it might be worth trying to get more proper food than suppliements down my neck.
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Old 04-14-2008, 11:58 AM   #36
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also would it be a mistake to substitute one arm dumbell rows for bent over barbell rows? what would be the benefits and the trade offs? any advice on this?
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Old 04-14-2008, 12:05 PM   #37
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Why can't you take a bar out of the rack and use that for deadlifts?
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Old 04-14-2008, 12:15 PM   #38
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^^^^^^ you should just be able to take a bar from anywhere stand outside the rack and lift. you just cant let the weight slam down. throw some weight on there that you will be able to control.

MONSTAFACE's Sig:OH SHIT!!!! ITS THE COPS!!!!

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yes......i just type and press enter, i dont proofread i did enough of that in college. you know what i meant when i typed it anyway
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Old 04-14-2008, 02:21 PM   #39
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should explain - for some very very strange reason the gym i go to will only let you use the bar for squatting and benching you arent allowed to use it for anything else they say that it keeps people moving around different things as they only have one rack and bar. the other bars that they say you have to use are those that are set to a weight and cant be changed. i know this sounds really dumb and i didnt know this before joining (and like i say there isnt really any other gyms around that i can afford to join) that is my dilema!! its getting to the point where im even just thinking of getting my own squat stands at home and a barbell and some weights but for the mean time what do you guys suggest?
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Old 04-17-2008, 10:57 AM   #40
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wed 16th April 2008
------------------
felt well up for the gym today been getting more milk currently getting through about 5 pints a day on top of my current diet adding some calories and carbs and protein and good fat.

squats (not including warm ups)
-------
5reps x 57.5kgs
5reps x 57.5kgs
5reps x 57.5kgs

standing military press (not including warm ups)
----------------------
5 x 27.5kgs
5 x 27.5kgs
5 x 27.5kgs

bent over barbell rows
---------------------
5 x 45kgs
5 x 45kgs
5 x 45kgs

hanging leg raises
-----------------
8 x bodyweight
8 x bodyweight
8 x bodyweight

again all weights have gone up again today and form was kept strict so making progress on all of them which is great.
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