Pantlegz's Workout Journal

[Pantlegz]

Squats: 245x5x5
OH Press: 120x5x5
Dead Lift: 320x5
pull ups: 3x5
Prone bridges 3x60 seconds

I've forgotten and remembered to post this like 5 times today. Anyway, was a good day in the gym. I don't know where all the pullups came from but the first 2 sets were easy, and all but the last 2 were pretty easy as well.

 

[Pantlegz]

Not gonna get to the gym today I think I'm getting the flu that both of my kids have had this last week. Sucks this is going to be the first and hopefully only day I miss.

Oh and I weighed in at 212 this morning Once I get down to 200 I'll be the lightest I've been since I was probably 16. Stronger in most areas too, my legs/back are still lacking a little but making good progress there as well as far as I'm concerned.

 

[Pantlegz]

Squats: 305x3x5 315x1x5
Bench: 205x5x5
push ups: 2x20 1x15
lat pulldowns:120x3x10
reverse crunches: 3x12

Squats felt really weird today the outside of my left leg got hot, is the best term I can think of to describe it, as I started coming out of the hole. It felt really strange, I asked a few of the guys there that I knew and they all looked at me like I was crazy I also talked to one of the trainers there thats pretty good, he doesn't remember anything like that and can't think of a client that had the issue. Kinda worries me, I'll see how it feels Thursday hopefully everything's ok.

I also decided not to move my bench weight up since I missed Saturday, which was a good idea I really struggled on the last set. Hopefully everything gets back on track soon.

 

[Pantlegz]

Squats: 275x5x5
OH Press: 125x5x5
Dead Lift: 315x5
pull ups: 3x5
Prone bridges 3x60 seconds

My leg felt better today, not sure what was up with it Tuesday, but as long as it doesn't happen again. I really focused on my squats and got my ass down as low as possible on every rep today. DL's were pretty ok I kept the weight down since I had issues with my legs yesterday.

 

[Pantlegz]

stupid gym is closed because of the college homecoming I'll just hit it up tomorrow for the 3 hours it's open...

 

[Pantlegz]

Squats: 315x5x5
Bench: 205x5x5
push ups: 2x20 1x15
lat pulldowns:150x3x10
reverse crunches: 3x12

the pain in me left leg came back today, still no clue what it could be. it doesn't bother me for the first 3-4 reps, but beyond that not only does it hurt but it makes the squat VERY hard like it goes from simple to barely being able to get it up. I've also hit a bit of a platue with my bench as I was barely able to get my last rep up. I'll keep pushing to get my goal of 225x5x5 which I'm sure I'll get by the end of the year. Also weighted in at 215.5 after my workout today all in all I'm pretty impressed with my progress

 

[Pantlegz]

Squats: 275x5x5
OH Press: 130x5x5
Dead Lift: 225.5.5
pull ups: 3x5
Prone bridges 3x60 seconds

I decided to change up my DL's a little bit because I need to work on my grip a lot and my form could use a little work so for a few weeks at least I'm going to try to keep the weight down to 225-275 and do sets of 5-10 just focusing on form and hopefully gettinf my grip stronger. 225 today was absurdly light, felt like I wanted to clean it. Also, the pain in my left leg came back, sort of. I think it has to do with the angle of my leg when I go down because shifting it a little made the pain go away while I was lifting. It still bothers me since today I was squatting pretty light and it still hurt.

 

[Pantlegz]

I've kept up while the forums were down. Tuesday was a good day forgot my weights tho. Thursday my hip started hurting again even after stretching for a while between lifting. Saturday I decided to lighten my squats to 225 and do 3 sets of 10 to see how it felt, all was good just a little burn. I'm going to try a few more days of heavier weights with lots of stretching between lift days to see if that helps any. probably going to start crossfit tomorrow too

 

[Pantlegz]

today was interesting, over all it was good but I still can't figure out whats up with my leg. it feels like warm liquid is gushing around in there but only when I lift heavier weights. Not sure what to do about it other than just lift lighter, which I planned on moving on to anyway and I'll talk about that a little later.

Squats: 315x1 225x3x10
Bench: 210x5x5
push ups: 3x20
lat pulldowns:150x3x10
reverse crunches: 3x12

I think I'm pretty happy with my size and I'm going to focus on more strength and endurance than size and it is my understanding that doing sets of 8-10 reps would be ideal for this, correct? What I was thinking about doing was slowly working into crossfit and keeping my weights with SS about the same and just trying to get 1 or 2 more reps out every week or whatever(after I get my bench up to 225 anyway) and once I've worked up to sets of 10 at my current weights, or higher in the case of my squats move on to a BB split of some sort that would focus more on strength and maybe a lttle isolation and not so much just trying to get big. Ideas, thoughts, suggestions?

Also weighted in at 212.5 today so close to all my goals already !!

Oh something else I found a little strange, but maybe it's not, I seems to get more exercise(way more sweat get winded etc) out of the bw exercises and lat pulldowns than I do benching and squatting. Squatting is more the benching but they're both simple to the others... why would this be? just more intense with less rest between?

 

[brikis98]

I think I'm pretty happy with my size and I'm going to focus on more strength and endurance than size and it is my understanding that doing sets of 8-10 reps would be ideal for this, correct?

No, not really. In fact, 8-10 reps per set is probably the worst choice for your goals. The chart on this page gives a rough idea of the effects of training at various rep ranges. If strength is your goal, < 5 reps per set is most efficient. If muscular endurance is the goal, then much higher rep ranges (15+) are better. If you want both strength and endurance, then you'll want to alternate the rep ranges on different days: ie, have "max effort" days (low reps, heavy weight) and "volume days" (high reps, low weight). Simply taking the average and using 8-10 reps will NOT produce the same effect. Alternatively, you could spare yourself the mental effort and just do Crossfit: the main site programming routinely alternates heavy max effort days with high rep "metcon" days.

What I was thinking about doing was slowly working into crossfit and keeping my weights with SS about the same and just trying to get 1 or 2 more reps out every week or whatever(after I get my bench up to 225 anyway) and once I've worked up to sets of 10 at my current weights

Again, you'll obviously get stronger this way, but your overall progress will likely be slower from using the 8-10 rep range than by alternating low reps with high reps.

move on to a BB split of some sort that would focus more on strength and maybe a lttle isolation and not so much just trying to get big. Ideas, thoughts, suggestions?

The point of a BB split is to maximize hypertrophy or muscle size. They are typically less efficient at producing strength and endurance. So if size is NOT your goal, then I would NOT recommend a BB split.

Also weighted in at 212.5 today so close to all my goals already !!

Congrats!

Oh something else I found a little strange, but maybe it's not, I seems to get more exercise(way more sweat get winded etc) out of the bw exercises and lat pulldowns than I do benching and squatting. Squatting is more the benching but they're both simple to the others... why would this be? just more intense with less rest between?

How much you sweat and how winded you get is largely a factor of how many reps and sets you are doing and how much rest in between them.

 

[SociallyChallenged]

today was interesting, over all it was good but I still can't figure out whats up with my leg. it feels like warm liquid is gushing around in there but only when I lift heavier weights. Not sure what to do about it other than just lift lighter, which I planned on moving on to anyway and I'll talk about that a little later.

Squats: 315x1 225x10x3
Bench: 210x5x5
push ups: 3x20
lat pulldowns:150x3x10
reverse crunches: 3x12

I think I'm pretty happy with my size and I'm going to focus on more strength and endurance than size and it is my understanding that doing sets of 8-10 reps would be ideal for this, correct? What I was thinking about doing was slowly working into crossfit and keeping my weights with SS about the same and just trying to get 1 or 2 more reps out every week or whatever(after I get my bench up to 225 anyway) and once I've worked up to sets of 10 at my current weights, or higher in the case of my squats move on to a BB split of some sort that would focus more on strength and maybe a lttle isolation and not so much just trying to get big. Ideas, thoughts, suggestions?

Also weighted in at 212.5 today so close to all my goals already !!

Oh something else I found a little strange, but maybe it's not, I seems to get more exercise(way more sweat get winded etc) out of the bw exercises and lat pulldowns than I do benching and squatting. Squatting is more the benching but they're both simple to the others... why would this be? just more intense with less rest between?

Reps of 1-5 are for strength. Reps of 6-10 are usually for size (less functional size often times due to increased size in the sarcoplasm). Reps 10+ are for endurance.

 

[Pantlegz]

I guess BB split was a little vague, I meant heavy/light days with more focus on one area of my body each day in the gym rather than a little of everything everyday in the gym. But I see where doing a little of everything may be better, less fatigue as the workout goes on. I guess I'll keep the reps lower, just going to have to do something about my leg since I can't squat heavy right now.

I was actuaully going to start crossfit today but it was a rest day, so hopefully Thursday will be my first day. I think for starters I'm going to just do crossfit but as time goes on I'll do a hybrid similar to what you're doing brikis.

Thanks for the help/advice

 

[Pantlegz]

Squats: 315x5x5
OH Press: 135x5x5
Dead Lift: 225x5x5
pull ups: 3x5
Prone bridges 3x60 seconds

Today was awesome, took longer than I wanted but it was a good day over all. Finally figured out what my squat problem was, my stance was too wide. I can't get as low but sill below parallel and my knees come forward about ~1/4" in front of my toes which I don't think is a very big deal. Also OH pressed plates which made me a happy camper. I remembered about 1/2 through my workout that I was supposed to do crossfit today and obviously completely forgot about it so Saturday will be the day for sure.

 

[Pantlegz]

Ugh... missing my workout again today strained/pulled a muscle in my back Thursday when I was doing the OH press and it's still bothering quite a bit. I don't think I'm going to be able to squat and I think it will also effect my bench press. So I'm going to take it easy and just hope it's better by Tuesday and I'll pick it back up there.

 

[Pantlegz]

Squats: 315x5x5
Bench: 205x5x5
push ups: 3x20
lat pulldowns:150x3x10
reverse crunches: 3x12

I was a little worried about today as my back/shoulder were still bothering me but it went ok, actually I feel better now than I did when I went in. I feel it did limit my bench just a little as it was uncomfortable to keep my back tense so I just did 205 instead of bumping it up to 210. Squats were ok, still getting use to lifting heavy again since I was lifting light for a few weeks. all in all it was decent and as long as nothing comes up I'll do crossfit Thursday for the first time

 

[Pantlegz]

Squats: 275x5x5
OH Press: 135x5x5
Dead Lift: 315x5x5
pull ups: 3x5
Prone bridges 3x60 seconds
clean and jet 45x15ish

I've had to re type this like 5 times now, fuck my token just let me post already!

So my first attmept at clean and jerk it was ok, form was a little funky but I'll work on it. Also went light on OH press since I hurt my shoulder last Thursday and was still a little sore today...

 

[Pantlegz]

played some intramural football after school yesterday too, it was a ton of fun kinda sore from it today tho.

 

[Pantlegz]

Sometimes I hate going to a smaller gym in a college town, it's closed again today becase of the home football game. I'm a fan and all... but missing every other weekend in the gym for one reason or another is getting annoying.

Come to think of it, it may not be so bad today. I'm still pretty sore from the football game, my hams are very sore still.

 

[Pantlegz]

Squats: 315x5x5
Bench: 205x5x5
push ups: 3x20
lat pulldowns:160x3x10
reverse crunches: 3x12

Today went ok, should have benched more as 205 was pretty easy. Squats were a little tough though, failed the first rep of my last set...

Also my computer died so I may not be updating as much over the next week or 2 while it's getting repaired. stupid rma...

 

[Pantlegz]

11/19/09 workout

Squats: 275x5x5
OH Press: 115x5x5
Dead Lift: 275x2x5
pull ups: 6, 5, 6
Prone bridges 3x60 seconds

my back is still bothering me a little so I went lighter on the DL, and probably should have on squats too but it wasn't too bad. actually I think the prone bridges hurt the most. Going to try ot do crossfit again tomorrow and see how that goes

 

[Pantlegz]

Squats: 325x5x5
Bench: 215x5x5
push ups: 3x20
lat pulldowns:160x3x10
reverse crunches: 3x12

yesterdays workout, went really good. so close to my bench goal too

 

[Pantlegz]

Squats: 275x5x5
OH Press: 125x5x5
Dead Lift: 320x2x5
pull ups: 6,6,5
Prone bridges 3x60 seconds

 

[Pantlegz]

ugh went out last night and managed to roll my ankle go me. hopefully it's pretty minor and I only miss one day in the gym.

 

[Pantlegz]

Squats: 315x5x5
Bench: 205x5x5
push ups: 3x15
lat pulldowns:120x3x10
reverse crunches: 3x12

today wasn't so good, taking a week off was a bad idea. I felt very weak and my shoulder was bothering me quite a bit. I'm sure that after a few days it'll be back to normal but my shoulder is starting to worry me it's not painful really but its noticeable.

 

[Pantlegz]

Today was great, best day in the gym in a while. I need to get mad and stressed a little more often!

Squats: 225x3x10
OH Press: 135x5x5
Dead Lift: 325x2x5
pull ups: 5, 5, 5
Prone bridges 3x60 seconds

I also did a scaled crossfit

Power Clean: 95x21
Ran: 1/2 mile

2 sets in 12min.

I know my clean form was shitty, I was pulling the weight up not getting under it like I should have. But I worked on it and got better as the workout went on... Running was surprisingly easy ran at 6mph with no issues whatsoever.