Last week sucked...I had 2 workouts...blah. This was Thursday's workout.
Flat Bench Press - WU, 5X5 170 Incline DB Press - 1X5 60, 1X5 65, 1X5 70 Squats - WU (1X5 135, 1X5 185, 1X5 215), 3X5 225 Rows (smith machine) - 5X5 135 Tricep pulldowns - 3X8 70 Body weight - 165 I tried to max out on flat bench and almost got 205...I didn't rest much after my last set. I know I can do it though. My right quad cramped during my last two sets of squats, so I cut it a little short. |
Flat Bench Press - WU, 5X5 175
Squats - WU, 5X5 230 Seated Cable Rows - 5X5 135 Tricep Pulldowns - 5X8 70, 80, 60, 50, 40 |
diet
I haven't really mentioned the new supplements I got in the mail last week. I still need to eat more meals. I'm only having 3-4 huge meals a day..I need to spread it out, but I haven't really had enough time. Still that's not a very good excuse...I always roll my eyes when people tell me they don't have the time. What a hypocrite. :spank: This is my diet:
Upon waking 8:30am multivitamin fish oil glucosamine & chondroitin papaya enzymes & bromelain Breakfast 9:00am 30gr protein from protein bar 3-4 cereal/granola bars 600 calories Lunch 12:30pm crap 800-1200 calories Snack 4:30pm 1-2 granola/cereal bars Pre-workout 6:00pm 20gr whey protein 4gr beta alanine 4gr citrulline malate 5gr creatine monohydrate 40gr dextrose 40gr maltodextrin Post-workout 7:45pm 40gr whey protein 4gr beta alanine 4gr citrulline malate 5gr creatine monohydrate 40gr dextrose 40gr maltodextrin Dinner 8:15pm steak or chicken potatoes, rice, or pasta vegetables 1200-1400 calories Before bed 11:00pm fish oil multivitamin glucosamine & chondroitin melatonin Forza-T (6OXO & Tribulus) papaya enzymes & bromelain I'm going to go to the grocery store to buy some stuff to snack on throughout the day. I really need it.............................. I ****ing hate eating 3 meals a day and trying to get in all of the calories that I need. |
Standing shoulder press - WU, 5X5 135
Rack pulls - WU, 1X5 245, 4X5 265 Squats (80%) - WU, 5X5 185 Lat pulls - 5X5 180, 1X12 135 Preacher curls - 4X8 65 Horizontal leg raises - 5X15 Body weight - 166 My balls were stuck to the wall during this workout. It's the first time I've done any kind of dead lift since I was 16. It felt good though..aside from the pain. But I feel great afterwards. Shoulder press was heavy. Lat pulls were heavy. I superset curls with leg raises so I could hurry up and get the hell out of the gym. When I started the DFT 5X5, I wasn't very tired on my days off, so I reduced my rest time to try to get more out of my workouts. It worked. Now I'm needing to rest a little bit more between sets, but it's working out well. I love the 5X5...I'm not doing shit until Friday. 100% pooped. |
Flat Bench Press - WU, 5X5 175
Squats - WU, 4X5 215, 225, 235, 245, 1X3 265 T-bar rows - 5X5 115 Incline DB Press - 4X5 65, 1X5 70 Tricep pulldowns - 3X8 80 Russian twists - a lot Hanging leg raises - 3X15 Body weight - 168 My right quad cramped during my last 3 sets of squats. It's pretty scary because I feel like something bad could happen at any moment while I'm going through the sets. It's the second or third time this has happened when I was messing with heavier weights. Any advice? I've been stretching, but it still happens....... |
Ouch, quad is still sore today. Walking up and down stairs I can feel it, but it's not sore to the touch. It's sore when I just walk also...I suppose it's probably a mild strain. Hopefully it will get better by Monday. Does anyone know of anything that might help?
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Leg press and squats, leg press and squats, leg press and squats....
Quad dominance. Trigger points, adhesions, little areas of waste buildup....you name it. You need more posterior chain work. Although the pain is in your quad. That's most likely because of the surrounding tissues being strained by the cramp. I doubt it's anything major. Actually some type of muscle rup will likely help a lot. Massage the area out. Keep stretching. During a cramp sometimes stretching the opposite muscle helps too...don't ask my why. If you don't want to keep cramping you have to go proactive. This is the kind of thing that happens from pretty much random training and over reliance on one or two movements. Just treating the symptoms won't take care of the underlying cause, most likely. Of course make sure you are hydrated and that you stretch after your workout. Taking a foam roller to your hip flexors and quads...you whole lower body would go a long way toward kneeding out these problem areas. |
That's what I thought, just wanted to hear it from someone else.
Thanks Eric |
BTW, I don't really think your training has been random :). It's just that we learn to rely on other people's "programs" and half the time, they ARE random. Just said that to get your attention. Basically you have to think about the specific purpose of everything you do. For instance, why did you choose rack pulls?
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:wtf:
Haha, yeah I knew what you meant. :) I chose rack pulls because they're the most viable alternative to dead lifts. I'm still not confident enough to do dead lifts...rack pulls hurt enough. But it's something that hits a bunch of minor muscles that are otherwise neglected in my workout. I had several sore muscles in weird places after doing them anyway, so I know they did a lot of good. I pulled the workout off of the DFT 5X5 sticky. The bar is only 6 inches higher than a conventional dead lift. Doing the 5X5 has noticeably increased my strength. I'm loving it. But for all of the increases, I've noticed several areas that I need to concentrate on more. I am going to the 3X3 after next week for a couple of weeks. I think after that I'll take it easy for a week or two and concentrate on a couple of exercises, and then start the 5X5 over again. I'm at 99% on bench, 90% on squats, 99.9% on shoulder press, and 85% at rack pulls. I could probably go to 3X3 next week, but I want to be sure I've gotten everything I can out of the 5X5. After resting this weekend, I might surprise myself on Monday. Is that pretty sound logic? It's my first time doing a 5X5, so I want to make sure I'm doing things right. I think next week will be my 4th week of 5X5 and I'm solid right now. |
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