Pantlegz's Workout Journal

[Pantlegz]

I feel Sooooooooooooooooooooooooooo much better after MMA and a massage. worked my back, SI joint and elbow. I'd say about 80% better right now, I'll probably be sore tomorrow but by the end of the weekend I hope to be back to 100%.

 

[Pantlegz]

Squats: 390x5x5
Bench: 245x5x5
GHR: 55x3x8
Lat pulldowns:190x2x10, 170x1x10
reverse crunches: 3x12

So I lied, I couldn't stay out of the gym today. Squat went smooth probably could have done 395 but I didn't want to push it and fail. Bench was ok, I'll probably hit 245 one more time before I bump the weight up. Everything else went as expected, felt great.

 

[Pantlegz]

stupid muscle on my back started acting up again at MMA I'm not sure what it is, it's lower right side. About as far up as I can comfortably reach maybe 6 inches above the waist, close to the spine erectors but a little further out. When I got a massage she said it was between the lower lat and spine erector but wasn't sure what it was called. It doesn't affect my squats or dead lifts. I guess I'll ice it and take some anti inflammatory meds and see how it feels Wednesday.

 

[Pantlegz]

Squats: 395x5x5!!
DL: 225x1x5 315x1x5 405x1x5
OH press:150x5x5
pull ups: 5, 5, 5
Bent over rows: 150x3x5, 45x15
prone bridges: 3x90seconds

I'm going to drop the weight on bent over rows and start super light to get the form down, 150 wasn't' heavy but I had a hard time keeping ok form. Squats felt good, surprised I moved up so fast but I REALLY want 405x5x5 soon. Everything else went as expected. Thinking about going to a crossfit box after I hit my squat goal, I'd still do strong lifts too but work WOD's in, maybe in the mornings... maybe

 

[Pantlegz]

another 3 hours of mma, really took it out of me with the keto diet starting. I'm not sure how I like it, I'll probably give it a week maybe 2 unless I get used to it. had slightly over 20g of carbs today and after my dinner I'll have ~2700 calories taken in today. Weight 239.

 

[Pantlegz]

Squats: 225x1x10, 395x5x5
Bench: 245x3x5
Lat pulldowns:190x2x10, 190x1x8 , 170x1x9
GHR: 55x3x8

felt like shit today, I don't think the diet is going to last long, I feel weak and queasy. Managed Sqauts ok but I didn't trust my stomach enough to do reverse crunches, I just want to go to sleep. I'll try to tough it out tomorrow then carb up tomorrow night and Saturday. Going to go test my bf% this weekend again to see if 205 is even possible if I'm at or around 15% right now I don't know how possible it will be because 239 x 15% = 35.85, 239-35.85= 203.15 LBM even dehydrated I'd have to be at 5% or less body fat to make weight. Either way it will be nice to know which way I need to go.

 

[Pantlegz]

Did a short 1.5 hour MMA session tonight. Over all went well, mostly worked on de la riva guard and sweeps/passes, pretty cool stuff. The diet went much better today, didn't feel the carb cravings nearly as bad. I carbed up tonight, will tomorrow too. I'll give it a shot next week and see how it goes, if the cravings get to bad again I'm gonna have to give it up, yesterday was horrible. Weight 236

 

[Pantlegz]

Went to the gym today to help my gf with form and give her some suggestions which lasted about 10 min before she just went and ran. So I messed around with some stuff.

Cleans: 45x3x10, 135x5x5, 135x3x5
front squats: 135x5x5, 185x3x5, 225x2x5
Bent over rows: 95x3x10
Seated rows: 75x3x10
kneeling somethings(?): 100x3x10, 150x3x10

Cleans didn't feel quite right, I was catching the weight way too high so I did some front squats, which helped a little but was still too high. Really not sure what the kneeling good morning exercise is called, basically on your knees cable weight held infront of your head bend down and use the arms to help the weight too. Wish I knew what it was called so I could make sure my form was ok.

 

[Pantlegz]

Squats: 405x5x5
DL: 225x1x5 315x1x5 405x1x5
OH press: 160x2x5, 150x3x5
pull ups: 5, 5, 5
Bent over rows: 90x3x10

Hit my squat goal today! just barely too, the last rep I was about to pass out but I managed to get it up. On OH press I accidently puts 10's instead of 5's for the first 2 sets and couldn't figure out why it was so damn heavy. everything else went well.

 

[Pantlegz]

weight today after 2 hours of MMA, 229.5! going to the university tomorrow and getting a DEXA scan done but the instructor was pretty confidant that 205 wouldn't be much trouble at all.

 

[Pantlegz]

Squats: 405x5x5
Bench: 250x5x5
GHR: 70x3x8
Lat pulldowns:190x2x10, 170x1x10

Didn't make it to get the DEXA scan today, waiting to hear back from the professor still. The gym went ok, I think this diet is killing my recovery times because I needed about 2x the rest today between sets as I did Sunday. Everything went ok though.

 

[Pantlegz]

Squats: 405x4x5, 405x1, 405xf, 405xf, 405xf, 405xf
DL: 225x1x5 315x1x5 365x3x5
OH press:155x5x5
pull ups: 6, 6, 5
Bent over rows: 115x3x10
prone bridges: 3x90seconds

Really not happy about my squats today, got stuck at the bottom on all the failures. I think my hip flexors being sore all yesterday and today had at least something to do with it. I felt like I had plenty of energy. Went a little lighter on DL's because my back has been sore for a while, thought I might try to lighten them up and see if I see any improvement. It's only muscle soreness, nothing with my spine. Everything else as expected, now for dinner then off to mma... long night.

 

[Pantlegz]

Squats: 225x1x10 405x4x5, 405x1x1, 405x1xf, 405x1xf, 385x1x3, 365x1x5, 315x1x10
Bench: 250x5x5
GHR: 70x3x8
Lat pulldowns:190x2x10, 190x1x6, 170x1x10
reverse crunches: 3x15

Missed my last set of squats again so I decided to push myself and did as much as I could, then threw in a set of 315x10 as punishment for missing those last 4 reps. bench was easy, lat pulldowns are getting closer to 190x3x10. Definitely feel a lot stronger.

 

[Pantlegz]

Squats: 225x1x10, 405x5x5
DL: 225x1x5 315x1x5 405x1x5, 365x1x5 - 10 second hold at top
OH press:170x3x5, 160x1x5, 160x1x3
pull ups: 6, 6, 6
Bent over rows: 115x3x10
box jumps: 3x10 36"
prone bridges: forgot...

The meds were without a doubt messing with my squats, they were so easy today. OH press I pushed, too much. I don't know why I keep throwing the extra 10's on there but today I decided to go with it... bad idea. Bent over rows are getting better, box jumps were awesome I know a few people were watching at first expecting me to fail then they were watching in amazement when I did 10 in a row. All in all, awesome day in the gym.

 

[Pantlegz]

Squats: 225x1x10 405x4x5, 405x1x3, 405x1xf, 385x1x5, 365x1x3
Bench: 255x5x5
GHR: 70x3x8
Lat pulldowns:190x2x10, 190x1x6, 170x2x10
reverse crunches: 3x12

So pissed about my squats today, I took the meds last night just because I felt like I wasn't going to be able to sleep and my lifts suffered from it today. I was going to do a set of 365x5 then follow up with 315x10 but my legs just wouldn't push anymore I was telling them to but they were just dead. Bench felt really heavy compared to 250 a few days ago that was cake. Going to get something different after I post this, other than feeling like crap and not having any power everything was... well it was.

 

[Pantlegz]

Oh and some asshat decided to unrack my 405 to curl 65lbs in the open rack while I was getting a drink. I was kinda pissed and I think he felt like an idiot when I racked up again in the squat rack right next to him...

 

[norsy]

lol

What meds are you on? And regarding the squats, why don't you drop down the number of sets to 3 with maybe a light day on wednesday. I think you should see faster progress that way.

 

[Pantlegz]

lol

What meds are you on? And regarding the squats, why don't you drop down the number of sets to 3 with maybe a light day on wednesday. I think you should see faster progress that way.

Rather than derail this log see my other thread:

http://forums.anandtech.com/showthread.php?t=2160264

 

[Pantlegz]

Squats: 225x1x10, 405x2x5, 405x1xf, 385x5x5, 365x2x5, 315x2x5
DL: 225x1x5 315x2x5
OH press:160x5x5
pull ups: 6, 6, 5


So tired from the squats. Missed 405 again so I guess I'll deload a little and work from 385 back up since 385 was easy even after missing 405. DL's I was working on form because I had someone at mma check my form and they said I was rolling my back a little at the bottom so I put 35lb weights under my toes to keep me back on my heels. I need to work on my ass depth because I had a hard time sitting back into it but it felt a lot better, 315 was MUCH easier than before not that it was heavy before but it was much smoother and didn't feel nearly as gassed after 2 sets. I would have done more but the squats killed me.

 

[Pantlegz]

Squats: 225x1x10 405x5x5, 365x1x5, 365x1x3
Bench: 255x5x5
GHR: 70x3x8
Lat pulldowns:190x2x10, 170x2x10
reverse crunches: 3x12

Squats felt awesome, got really good depth and very explosive coming up. Bench was decent, struggled with the last few reps but I got them without a spotter. Everything else as expected. I just hope I can start hitting 405x5x5 more consistently...

 

[Pantlegz]

Squats: 225x1x10,405x5
DL: 315x2x5, 405x1x5, 365x1x5
OH press:160x5x5
pull ups: 6, 6, 5
Bentover rows: 135x3x8
Curlz: 50x3x10

Felt like shit before I went to the gym, it's amazing what a little exercise can do for you. But now that I'm home again I'm kinda feeling like crap, oh well mma before too long. Everything went well, I've gotten over the mental block on the squats I think. They felt even better today. DL's were with plates under my toes to keep my weight on my heels. Someone brought up the fact that they're smaller than olympic size plates so that might be some of my issues with getting all the way down in the hole... Oh well, I'll work with what I've got.


Decided to throw in some curls today just because I think it'll help with my bjj some. My arm strength seems weaker than guys a lot smaller than me. I'll try it out for a little bit and see how I like it or if I notice any improvement rolling. If not I'll drop them.

 

[Pantlegz]

Squats: 225x1x10 405x3x5, 405x5x3, 405x1x2, 405x2x1
Bench: 265x5x5
GHR: 70x3x8
Lat pulldowns:190x2x10, 190x2x8
reverse crunches: 3x12

Did something a little different with squats today because I wasn't feeling it. Then I pushed out as many as I could after my 3x5 and 5x3. Bench felt really good, I got a spot for the last set but didn't need it, I barely got the last rep. Lat pulldowns are feeling better, I need to focus on breathing more when I do them, I noticed on the later sets I wasn't breathing right at all.

 

[Pantlegz]

Squats: 405x3x5, 385x3x5
DL: 225x1x5 315x2x5 365x1x5
OH press:155x5x5
pull ups: 7, 6, 5

Shitty shitty day in the gym, I had no motivation at all. I don't know what the deal is. Just couldn't get in the groove with squats so I moved the weight down. Maybe it's time to deload? Or take a week off? Or find a new routine? Opinions on 5-3-1 programs? At least my weight is down to 225, 5-10 more pounds to go.

 

[Pantlegz]

Squats: 225x1x10, 405x5x5, 365x1x5, 315x2x5
Bench: 265x3x5 , 265x1x2, 225x3x5
Hanging leg raises: 4x10
Lat pulldowns: 170x1x15, 170x1x10, 150x1x10, 150x1x10
Box Jumps: 36" 3x10
curlz: 50x3x10

Got a little carried away with squats today because the gym was unusually busy. Both benches and the GHR machine were busy forever. I think my bench press suffered because all the squats I did before hand. Same with lat pulldowns... Happy with my squat, I kind of need to relax on it a little though.

 

[Pantlegz]

Weighed in at 223 tonight, only 8 lbs from my goal.