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

is someone missing pizza...???



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

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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: Friday (Medium Day)

Squat
1.) 135 lbs x 5 reps
2.) 155 lbs x 5 reps
3.) 175 lbs x 5 reps
4.) 195 lbs x 5 reps
5.) 235 lbs x 3 reps
6.) 175 lbs x 8 reps

Bench Press
1.) 75 lbs x 5 reps
2.) 95 lbs x 5 reps
3.) 115 lbs x 5 reps
4.) 135 lbs x 5 reps
5.) 160 lbs x 3 reps
6.) 115 lbs x 8 reps

Rows
1.) 60 lbs x 5 reps
2.) 90 lbs x 5 reps
3.) 120 lbs x 5 reps
4.) 150 lbs x 5 reps
5.) 185 lbs x 3 reps
6.) 120 lbs x 8 reps

Dips
3 sets of 8 reps each

Chins
3 sets of 5 reps each

Barbell Curls
3 sets of 10 reps with 60 lbs

Push Downs
3 sets of 8 reps with 57.5 lbs

Fascia Stretches
Back

Overall Impression:

goofed up on the squats....gonna have to increase it by 10 lbs next week...

bench was surprisingly much better than on most days...i think i could've done 8 reps with 160 easy.... odd, no?

rows were great i should put a PR next to it, but i'll be patient and wait till monday......

good workout....i need to get my pre-workout nutrition right....my last meal before workout was 4 hours before....damn....

but: me happy with almost everything....just wish i had taken 250 on squats...well, there's 245 next session

Bill Starr Single Factor 5x5

Week 3: Monday (Heavy Day)

Squat
1.) 115 lbs
2.) 145 lbs
3.) 175 lbs
4.) 205 lbs
5.) 235 lbs

Bench Press
1.) 80 lbs
2.) 100 lbs
3.) 120 lbs
4.) 140 lbs
5.) 160 lbs

Rows
1.) 65 lbs
2.) 95 lbs
3.) 125 lbs
4.) 155 lbs
5.) 185 lbs -->> PR!!

Hanging Leg Raises
4 sets of 20 reps

Hyperextensions
2 sets of 15 reps with 25 lbs

Overall Impression:

last night, i played Capture The Flag for 1 hour with my dorm and then i played Ultimate Frisbee for 2 hours right after (basically from 9:00 pm to 12:00 am) non-stop and my legs were sore as hell today....i mean, i could even walk...but surprisingly, i managed A2G Squats with 235....!

i dont know why, but i am not very happy with today's workout...i really cant tell why, but somehow, i'm not too happy.....

As usual you make this more mental then it is. You got all the weights and sets up. Why sweat it? You're body doesn't care if you're happy or not, it'll adapt anyway. But unwarranted stress is detrimental.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Bill Starr Single Factor 5x5

Week 3: Wednesday (Light Day)

Squat
1.) 115 lbs
2.) 145 lbs
3.) 175 lbs
4.) 175 lbs

Military Press
1.) 65 lbs
2.) 85 lbs
3.) 105 lbs
4.) 125 lbs

Deadlifts
1.) 75 lbs
2.) 150 lbs
3.) 225 lbs
4.) 300 lbs x 2 reps :(

Dumbbell Side Lateral Raises
1 set of 20 reps with 15 lbs in each hand

Dumbbell Front Raises
1 set of 20 reps with 15 lbs in each hand

Lat Pull Downs
1 set of 20 reps with 110 lbs

Overall Impression:

i slept for only 6 hours last night...i was dehydrated.....and after losing 15 lbs of my body mass, i've lost a lot of strength as well...this is in fact magnified by the shittiest deads i have ever done....300x2?? yuck!

however the only 2 good things that happened in today's workout are:
1.) my shoulders have become stronger; military presses were really intense
2.) my weight has increased by 3 lbs to 169 lbs

i did the extra shoulder and back exercises to strengthen my shoulders...i give credit to All Pro - because of whose doccuments, i know which exercises to perform to strengthen my delts...

its gonna be quite some time before i set any new PRs ppl......i seriosuly HATE this....

point understood