Pantlegz's Workout Journal

[Pantlegz]

Squats: 325x5x5
Bench: 215x5x5
push ups: 3x20
lat pulldowns:150x3x10
reverse crunches: 3x12

Today went well over all aside from feeling sick towards the end and getting really light headed after I got home. The workout itself was great had one squat rep that was shitty in the middle but all the others were solid, barely got the last bench rep up. Really felt like I was pushing myself as far as I could today.

 

[Pantlegz]

Squats: 295x5x5
OH Press: 135x5x5
Dead Lift: 325x1x5, 225x3x5 - they don't have any more chalk, owner made it seem like he may not get anymore.
pull ups: 7,7,7
Prone bridges 3x60 seconds

Ran a mile in 6:30 afterwards I don't know how I had issues with my 8 min mile before, this seemed easy, very very easy. Overall I feel pretty good over all. I think I need to start pushing myself more, I noticed I hit most of my old goals and just stayed there haven't progressed much ie prone bridges I've been at 3 for 60sec for a while.

Also regarding my other post about weight loss, I'm at 219lbs today which is only 7 more than my lowest weight and given I pigged out thanksgiving and whatnot it's about right. hopefully I can get it down to 210 or very close by the end of the year... would be nice to see some abs sometime soon

 

[Pantlegz]

any suggestions on getting my grip any better? Because my DL will suffer big time due to my grip, if the gym doesn't get any more chalk. My hands are sore as hell, calloused up/tore open.

 

[brikis98]

any suggestions on getting my grip any better? Because my DL will suffer big time due to my grip, if the gym doesn't get any more chalk. My hands are sore as hell, calloused up/tore open.

Sucks if you can't use chalk, but your grip will get stronger over time if you keep deadlifting. Of course, if you aren't already, you can use mixed grip for the heaviest sets. Other exercises that will help strengthen the grip include pull-ups, farmers walks, kb swings, and rope climbs. You can also just do static holds - for example, unrack some heavy weight and just stand there with it as long as you can (or hold the last rep of a heavy set of deadlifts). As for calluses tearing, you'll need to shave them down to prevent that. Keep your hands smooth and you shouldn't have too many issues.

 

[Pantlegz]

Going to be out of the gym for a few weeks I had my appendix removed early Friday morning. They said ~7 days till I'm back to about normal and about 7 more till I can lift normally. They didn't put any restrictions on me and said I could do as much as I could handle as soon as I wanted, which is good, but I have a feeling the pain is going to limit me quite a bit.

On the plus side, my BP varys from 100-110/50-55 the nurses all seemed shocked that it was that low.

 

[Pantlegz]

Since having my appendix removed, finals and the holidays I've been out of the gym and not quite following my diet like I had been. I plan on starting up at the gym shortly after the 1st and getting back on a strict diet on the 1st. I'm also going to attempt to limit my alcohol intake to none... I think I've said before I don't drink a lot but it's typically Friday nights and it can interfere with my Saturday workouts which sucks...

Anyway just felt like I haven't posted here in a while, wanted to let anyone following this know I haven't fallen off the wagon just had some bad times over the last 2 weeks.

 

[Lamont Burns]

GL getting back to it. I like reading this journal.

 

[Pantlegz]

Still slacking and haven't gotten into the gym yet, should have money before the end of the month tho. But I did run about 2 miles yesterday and did 3 sets of 40 push ups.

 

[Pantlegz]

didn't realize it's been so long since I've been in the gym, anyway I'm renewing my membership monday, plan on being back in the gym tuesday I can't wait, although I'm a little worried about how much strength I've lost...

 

[Lamont Burns]

didn't realize it's been so long since I've been in the gym, anyway I'm renewing my membership monday, plan on being back in the gym tuesday I can't wait, although I'm a little worried about how much strength I've lost...

Be true to your signature. The SL/SS program you do will not take long to get back the STR you lost. It's a journey.

 

[Pantlegz]

after much delay... fianlly got back in the gym today. it was a shorter session for a few reasons. First, I've been out of the gym for a while and I was sore and a little slow getting started, I was just figuring out what weights I should be lifting AND I have class tonight. Anyway, the results of a 3 month break: not so bad.

Squat 225x5, 275x5x5
Bench 135x5, 145x5, 155x5, 165x5, 175x5, 185x5
OH Press 90x5x5

 

[Pantlegz]

1 mile walk 1 mile jog last night, feels great to get back to it. My hamstrings are still a little sore from the squats but other than that it's awesome!

 

[Pantlegz]

Got the routine kinda jacked up but...

Squat: 225x5x5
DL: 135x5 225x5x3
Lat pulldown: 122x10x3
reverse crunches: 12x3
prone bridges: 3x60 sec

My legs are still pretty sore so I didn't push anything too much today, but they do have chalk again! looking back I guess I lost a little more strength and condition than I thought I did but it's not too bad I'm sure I'll be back where I was in no time. I also noticed that I dropped down to 215, was at 225 again for a while. My goal remains the same, get down to 200 lbs then maybe bulk up a little.

 

[Pantlegz]

Squats: 275x5x5 - failed last rep of set 5
Bench: 175x5x5
push ups: 3x10
lat pulldowns:130x10x3
reverse crunches: 3x12

Felt so weak today squatting, I think my hams were still recovering because the first 2 sets weren't too heavy and the 3-5 set the first few reps weren't bad either but after that it got pretty hard. Bench was easy, but probably about right for adding 5lbs a week. Push ups were easy too but again I didn't want to push myself too hard and either get hurt or burnt out.

 

[Pantlegz]

Squats: 265x5x5
OH Press: 95x5x5
Dead Lift: 225x5x1 275x5x1
Chin ups: 3 3 3
Prone bridges 60, 55, 50 seconds

I was a little rushed when doing the prone bridges and didn't rest more than 1 min between. Otherwise getting back in the groove and it feels good.

 

[Pantlegz]

Squats: 275x5x5
Bench: 185x5x5
push ups: 3x15
lat pulldowns:120x3x10
reverse crunches: 3x12

felt much better today everything went really smooth. Getting back in the groove and it feels great. Also gained about 10 lbs since I started lifting again, doesn't seem like much if any fat. decided to play some football too, it's a full contact intramural league which will be an interesting addition to my routine.

 

[Pantlegz]

Squats: 275x5x5
OH Press: 135x5x5
Dead Lift: 275x2x5
pull ups: 4,4,4
Prone bridges 3x60 seconds

Today went great, fells like I'm ready to start adding weight again. Not sore at all, aside from the muscle I pulled in my neck while dead lifting...

 

[brikis98]

Squats: 375x5x5

Typo?

 

[Pantlegz]

Typo?

lol ya, good catch. should have been 275, I'll be back up to ~350 sets soon tho

 

[Pantlegz]

Squats: 285x6x5
Bench: 185x5x5
push ups: 3x15
lat pulldowns: 130x3x10
reverse crunches: 3x12

Felt great again today, squats are getting easy but going to stick to the SL method of only adding 5lbs a week to keep my form ok and keep the progression decent. I'll be adding weight to bench after my next sitting, this time I didn't struggle with the last set at all. My squat form did get a little shaky at the end so I did one more set and focused on form a little more.

 

[Pantlegz]

Did a good 2 hours of football practice today. Feels good to get out there and hit people I think it's going to compliment my SL 5x5 routine very well, lots of cardio and putting some of those muscles to work too. My shins hurt from all the sprinting but I'm sure that'll get better over time. It's going to be interesting to see how this effects tomorrows lifting.

 

[brikis98]

Did a good 2 hours of football practice today. Feels good to get out there and hit people I think it's going to compliment my SL 5x5 routine very well, lots of cardio and putting some of those muscles to work too. My shins hurt from all the sprinting but I'm sure that'll get better over time. It's going to be interesting to see how this effects tomorrows lifting.

If you like football + lifting - and I think you had mentioned interest in Crossfit before - you may be interested in Crossfit Football. It follows Crossfit principles, but involves more heavy lifting and metcons primarily focused towards football skills (speed, agility, etc).

 

[Pantlegz]

Squats: 5x225, 5x275, 295x5x5
OH Press: 135x5x5
Dead Lift: 275x3x5
chin ups: 5,5,4
Prone bridges 3x60 seconds

was beat today from football, my hams and hips were sore. My back was a little sore too, not that it set me back lifting today. squats felt good but I started light because I thought my legs were going to be a little weak, I did a few sets to see where I should be and found out that I was ok to ad weight.

Thanks for the suggestion Brikis, I'll look into CF football. Looks like it would help quite a bit because I'm pretty fast but I need to be quicker to break on the ball.

 

[Howard]

Why lat pulldowns instead of pullups?

 

[Pantlegz]

Why lat pulldowns instead of pullups?

I subbed lat pulldowns for inverted rows for a few reasons, mostly because the gym only has one power rack and I feel bad using it for 20-30 min straight. That and I hate inverted rows. I do pull ups/chin ups on my DL days.