Jahidi's Workout Journal

[jahidi]

THURSDAY

Squat 3 x 5 PR
8 x 45 (bar)
5 x 95
3 x 135
1 x 185
1 x 225
5 x 230
5 x 230
5 x 230

Standing Military Press 3 x 5
5 x 115
5 x 115
5 x 115

It's so hard to maintain this weight let alone increase it. Hopefully next time I can hit 120.

Pendlay Rows 3 x 5
5 x 115
5 x 115
5 x 115

Weighted Chin ups 2 x 8 PR
8 x 15
8 x 15

Wow, I can't believe I spent so much time doing bodyweight chin ups. Adding 15 lbs made a world of difference, this is really tough and kills my biceps.

I was going to do Russian Twists 3x10 but I was just way too worn out from the chin ups for my arms to do anything. I think I'm going to get into the habit of doing ab work on off days instead, hopefully starting with tomorrow.

Weigh-in tomorrow morning, we'll see how much I gained this month.

 

[I-tallionStallion]

Way to get back in there throwing five more pounds on that squat and nailing all the reps. Good Job!

 

[jahidi]

The weigh-in

Thanks Stallion

Today I weighed myself. As usual I did it right after waking up and going to the washroom so my system was empty.

May 1: 129 lbs
June 1: 133 lbs
July 1: 138 lbs
August 1: 141 lbs

So that's a 3 pound gain for July. I'm happy with it though because it looks like I lost a bit of fat as well (not that there was much to lose, my bf% is low, but there was some). I also probably lost a little water weight from going off of creatine. That means I probably gained more than 3 lbs of muscle to compensate for this.

Hopefully the gains will be good again this month.

Back in the gym on Monday or Tuesday.

 

[Quagmire911]

Great progress, keep it up.

 

[jahidi]

TUESDAY

Gym was closed yesterday for the civic holiday so I went today.

Squat 3 x 5
8 x 45 (bar)
5 x 95
3 x 135
1 x 185
5 x 235
5 x 235
4 x 235

Added 5 lbs but failed on the last set, I wanted that last rep so badly. I probably would have passed out if I had pushed much harder...lol. It didn't help that a few curl zombies had stopped to watch me so during my set I could see them all staring in the mirror.

Unless I'm feeling really strong I'll stick with 135 next time and try to pound out all the reps.

Bench Press 3 x 5 PR
8 x 45 (bar)
5 x 95
5 x 155
5 x 155
5 x 155

Nice.

Deadlift 1 x 5 PR
1 x 135
1 x 185
1 x 225
5 x 255

Good, it felt like I might have been able to do 260. We'll see next time.

Weighted Dips 2 x 8
8 x 55
8 x 55

Good workout overall despite working hard at work today. I'll be back in the gym Thursday or Friday before my week of holidays.

I'll start ab work tomorrow.

 

[Quagmire911]

Don't look in the mirror on squats, look at a point 5-6 feet infront of you.

Keep up the good work.

 

[jahidi]

THURSDAY

Squat 3 x 5
8 x 45 (bar)
5 x 95
3 x 135
5 x 185
5 x 185
5 x 185

I was still sore from Tuesday and I knew as soon as I started my warmup that I didn't have it in me today. So I just went at 80%, which was still pretty tough.

Standing Military Press 3 x 5
5 x 95
5 x 95
5 x 95

Tried to do 115 which is my current PR, but that definitely wasn't going to happen. I couldn't even get the weight up once! Went 80% again.

Russian Twists 3 x 10 PR
10 x 25
10 x 25
10 x 25

I was going to do these at home yesterday but when I went to do them I realized my bench at home doesn't have the foot support things. So I'm going to have to do these at the gym with my workouts. Normally I would have done it at the end of the workout but the gym was really crowded so I couldn't move on to pendlay rows and had nothing to do.

Pendlay Rows 3 x 5
5 x 95
5 x 95
5 x 95

Didn't even bother trying for a normal weight.

Weighted Chins 2 x 8
8 x 15
8 x 15

These were tough.

----------

Well it's time for my vacation and it couldn't come at a better time. I'll be sleeping more than ever and eating tons of the same clean food. I should be recharged and ready to go when I return on the 16th.

On a side note, I'll probably be quitting my job after my first week back, on Friday the 22nd. That alone should really help my training.

See you guys in a week.

 

[jahidi]

I'm back and ready to get started again.

Do I need to go easier on the first workout or just get right back into it?

 

[MrS]

You have progressed well, keep up the good work.

 

[jahidi]

Thanks MrS. It's frustrating sometimes when I'm not growing but really I found it's all about not overthinking everything and just eating and training.

Anyway I got back into it today. I started slow with squats but then felt strong enough for bench, deadlift, and dips.

SUNDAY

Squat 3x5 - 185 lbs
I went easy on purpose but this was harder than it normally would be. I doubt I would have been able to pick up where I left off at 235.

Bench Press 3x5 - 155 lbs
I was feeling strong here even after a week off. Maybe this means I'll hit 160 next weekend.

Deadlift 1x5 - 260 lbs PR
Really hard but 265 will fall next workout.

Dips 2x8 - 55 lbs
Same old.

Kneeling Ab Rollouts 3x10
Started these today. It was difficult but I found that it was hard on my abs but harder on my shoulders... maybe I'm doing it wrong? I'll have to watch Ross' video again.

That's it for today, I'll be going full force next workout.

 

[Quagmire911]

Good call going a bit easier this workout, it is what you should do after a week off.

Good luck.

 

[jahidi]

THURSDAY

I was tired from work (I should just copy and paste that into the start of every entry since that's always the case ) but I had to get into the gym today rather than miss a workout. I tried to get back up to the numbers that I had stopped at before my break, and was successful except for squats.

Squat 3x5 - 205 lbs
Again, the warmup felt harder than normal. I don't know why I can't get back up to 235 where I left off.

Military Press 3x5 - 115 lbs
I got all the reps on the first two sets but failed on my last rep in the third set. After the crappy squat job today I'm just happy I only came one rep shy of getting back to where I was at.

Pendlay Rows 3x5 - 115 lbs
These are finally getting easier and I will get 120 no problem next week.

Russian Twists 3x10 - 25 lbs
Not quite ready for 35 lbs yet. I like this exercise.

Chin Ups 2x8 - 15 lbs
This was easier and I hope to hit 20 next time. I did Russian Twists before these knowing that my biceps usually want to explode after chin ups and I would hate to have to continue a workout.

So that's it. I'm getting a little discouraged lately, especially with squats. At least my last day of work is Tuesday (26th) so I can't get too down on myself until I see what that huge boost of energy from not having this job does to my workouts.

 

[jahidi]

SUNDAY

WTF? Where has all my strength gone? I don't work weekends and I was feeling energetic so I can't just chalk this up to fatigue either. :cuss:

Here it is, grab yourselves a bucket so you don't puke on your computer.

Squat 3x5 - 225 lbs
Better than 205 but still not 235.

Bench Press 3x4 - 160 lbs
Upped it to 160 but failed on the last rep of every set.

Deadlift 1x5 - N/A
After last workout I was sure that I would hit 265, I must have been referring to ounces because I could barely get one rep. I lowered the weight to 255 but also struggled with that. Then I just gave up, I probably shouldn't have done that but I was pissed at myself.

Kneeling Ab Rollouts 3x10
These were good. I tried to do a standing rollout but I'm not ready for that yet.

Dips 2x8 - 45 lbs
Even the usual 55 pound dips weren't going to happen today.

That's it, a pretty disappointing workout to say the least. I was talking to EFFORT though and I asked about doing a different routine. He said I could do WSB if I wanted to switch. I might switch it up soon, even if I can still make gains on Rippetoe's, I think I may just need a fresh start mentally to get that confidence in my lifting back.

P.S. I saw a guy who looked exactly like Quag (except skinnier) in my gym today. :crackup: He alternated between most machines and bicep curls though, so there must be no relation. Getting to laugh to myself about this was the lone bright spot of my workout.

 

[I-tallionStallion]

Hey dude...westside rocks! Nothing wrong with switching up a routine to keep things interesting.

 

[Quagmire911]

Have you quit that job yet? Give it another week and see how things go, and don't change anything until you have left the job and see how that affects you.

Some people lose strength after time off. Your CNS just needs to get used to the weight again, give it a chance.

 

[jahidi]

Thanks for the replies guys. My last day of work is tomorrow (Tuesday) so I'll probably work out Wednesday and Friday and then get back into the usual Mon/Wed/Fri routine.

We'll see what happens once I'm done work.