Konada's Workout Journal

[Konada]

15 August 2011

Its been a long time since I did BPs and DLs. Wasn't suprised when I dropped 10lbs on bench presses.

3x5 Squats 125lbs
3x5 Bench Press 75lbs
1x5 Deadlift 140lbs

Some buff dude was talking behind my back about how he could lift those 'pu55y weights' more than I could. True but his fvcking ego was uncalled for. i left the gym pissed.

 

[Konada]

17 August 2011

3x5 Squats 125lbs (stopped at last set 3rd rep)
3x5 Standing Military Press 55lbs
3x5 Bent BB Rows 90lbs (poor form)

Finished presses with 2min rest intervals. Gonna up the weight next week. For squats I felt I wasn't ready for the 20kg plates yet so I decided to increase intensity by reducing my rest time from 2min30secs to 2min15secs. Could've completed it but I lost focus after the 3rd rep.

For BB Rows I suspect my form is way of. I'm going to take 20lbs off the next workout to nail the form and slowly climb up again with proper form.

 

[Konada]

19 August 2011

3x5 Squats 125lbs
3x5 Bench Press 80lbs
1x5 Deadlifts 145lbs
2x5 Dips

Added accessory work to help me progress better in my presses. Will be doing chin ups next workout as well. I don't know lol but I feel that I'm mentally unprepared to take on 20kg plates on my squats...something that I have to get rid of.

20 August 2011

Weigh in today, gained 0.2lbs ugh.

 

[Konada]

22 August 2011

3x5 Standing Military Press 60lbs
3x5 Bent BB Rows 65lbs

I felt kinda uneasy in my left knee today so I decided not to work on squats lest I injure myself again. Still focusing on Bent Row form, have to start from scratch again at 50lbs to nail my form.

 

[Konada]

24 August 2011

3x5 Squats 135lbs
3x5 Bench Press 85lbs
1x5 Deadlift 150lbs
2x5 Dips (Trying to work up to 8 reps per set)

My right hand is starting to lose grip on the bar during deadlifts, don't know whether I should start using an alternate grip.

 

[Konada]

26 August 2011

3x5 Squats 140lbs
3x5 Standing Military Press 65lbs (yay!)
3x5 Bent Rows 60lbs (focusing on form)
2x5 Chin-ups (trying to work up to 8)

Feels good bros.

 

[Konada]

27 August 2011

Weigh-in today, 113lbs

 

[Konada]

29 August 2011

It's been 12 weeks since I started SS (this being the 13th). I was feeling quite burnt out just now, my lifts went down by quite a few pounds. Will be taking 1 week break for my body to recover and start hitting the weights again.

Week 12:

Squats 3x5 140lbs
Bench Press 3x5 85lbs
Deadlift 1x5 150lbs
Standing Military Press 3x5 65lbs
Bent BB Rows 3x5 60lbs

 

[Konada]

5 September 2011

Never thought that a 1 week break could leave me winded when I continued lifting. Decided to take it light before coming back up to speed.

Squats 3x5 130lbs
Bench Press 3x5 75lbs
Deadlift 1x5 135lbs

 

[Konada]

7 Sept 2011

Military Press 3x5 65lbs
Bent BB Rows 3x5 60lbs
Skipped squats because a sausagefest was going on there. Bunch of douchey guys hogging the rack.

9 Sept 2011

Squats 3x5 135lbs
Bench Press 3x5 85lbs
Deadlift 1x5 140lbs

 

[Konada]

Its been a rough week for me trying to balance study, exams and workouts. Hence the lack of updates.

13 Sept 2011: Mantainence work (no time for proper gym)

3x5 Military Press 65lbs
3x5 Bent BB Rows 65lbs

15 Sept 2011
3x5 Squats 135lbs
3x5 Bench Press 90lbs
1x5 Deadlift 145lbs
2x8 Assisted Dips

 

[Konada]

16 September 2011

Its been a hectic week, didn't have to time to hit the gym today so I had to settlr for my gym downstairs. (No pull up bar, no squat rack)

3x5 Military Press (68lbs 5,3 65lbs 3)
3x5 Bent BB Rows 70lbs
2x8 Pulldowns (pronated grip) 70lbs

On the brightside, I've gained another 1.4lbs this week, 114-115 now

 

[Konada]

21 Sept 2011

Missed workouts due to hectic hours at school. I find that my squats can't progress if I miss even 1 session of squats. Probably as things get settled down in school I'll be able to plan my workouts after school hours.

3x5 Squats 135lbs
3x5 Military Press 65lbs (2min rest instead of usual 3)
3x5 Bent BB Rows 70lbs
Pull ups 5,3 - had to rush due to gym closing.

 

[Konada]

23 Sept 2011

3x5 Squats 140lbs (5,5,4)
3x5 Bench Press 90lbs (5,5,4)
1x5 Deadlift 150lbs
2x8 Assisted Dips

Failed squats and BP on last set, did on lighter weights with more reps before heading off.

24 Sept 2011

Weigh in today: 115-116lbs (+0.6lbs). Need to up my intake of food now, guess I haven't been really sticking to 2 hours per meal at home (can't help it at school that my breaks are like 4 hours inbetween).

 

[Konada]

26 Sept 2011

3x5 Squats 140lbs
3x5 Military Press (70 5,4 65 4)
3x5 Bent BB Rows 75lbs
2 sets Chin-ups (5,3) considering my increase in weight mantaining this is okay.

A good workout overall but I can't help but feel my form for BB Rows get thrown out the window when I increase the weight yet on the previous weight I'm doing perfectly fine. Will keep at 75lbs for rows until I nail the form at 75lbs

 

[Konada]

28 Sept 2011

3x5 Bench Press 90lbs (still a little shaky)
3x5 Squats 145lbs
Deadlift 1x5 155lbs

Switched to alternate grip for deadlifts because the bar was starting to slip out od my right hand at 150lbs. Will repeat 90lbs for Bench Presses until I get comfortable with it.

 

[Konada]

3 Oct 2011

3x5 Squats 145lbs
3x5 Bench Press 90 (easy)
1x5 Deadlift 160lbs
2x8 Assisted Dips

Just switched from mass gainer to ON 100% Gold Whey today. I felt like puking after taking half the shake in, I don't know what it might be but I suspect I might be allergic to too much whey at one sitting. Nevertheless I managed to hold it in. Let's see how this turns out.

 

[Konada]

5 October 2011

3x5 Squats 145lbs
3x5 Military Press 65lbs
3x5 Bent BB Rows 70lbs

Gym was crowded like hell today and weights were basically taken up everywhere. No choice but had to mantain or drop some of my load. Had to rush through this workout as well since the gym was closing an hour after I entered.

 

[Konada]

7 Oct 2011

3x5 Squats 150lbs
3x5 Bench Press 95/90lbs (5,4 95lbs 4 90lbs)
1x5 Deadlift 165lbs

 

[Konada]

10 Oct 2011

3x5 Squats 150lbs
3x5 Military Press 70lbs
3x5 Bent Rows 75lbs
2x5 Chin ups