[SocraticMethod]

Monday, June 16, 2008

1-mile run, 11 minutes. I had to run inside because of the weather. I now remember that I hate running inside. At least I was able to watch American Gladiators...

[SocraticMethod]

Tuesday, June 17, 2008

Stronglifts 5X5 Workout B

Squat:
Warm-up:
Bar X 5
Bar X 5
95 X 3
105 X 2
135 X 1

Working sets:
170 X 5
170 X 5
170 X 5
170 X 5
170 X 5

This was a lot tougher than 165 on Sunday. The last rep of the first 4 sets took a lot of effort, and the last two reps of set 5. Can't wait to see what 175 on Thursday is like.

SOHP
Bar X 5
85 X 5
85 X 5
85 X 5
85 X 5
85 X 5

This was particularly rough, and I did something to my left arm, just below my shoulder at the outside of the top of my biceps. It was like a pinch, that turned into kind of a dull ache. It happened while racking the third set. Super.

DL
150 X 5

Chins (underhand)
BW X 2
BW X 2
BW X 2 (held for negative at the end)
Negative (palms forward)

My chins suck. I'm thinking about throwing them in on Workout A days as well, just like sets of 1 at the end of everything else, so that I'm doing them more often. Would that risk overtraining on this routine?

[SocraticMethod]

Thursday, June 19, 2008

Stronglifts 5X5 Workout A

Squats:
Warm-up:
Bar X 5
Bar X 5
95 X 3
115 X 2
135 X 2

Working Sets:
175 X 5
175 X 5
175 X 5
175 X 5
175 X 5

This was rough, and I was pumped to get all 5 sets. Third set in I was thinking there was no way. I was really happy to get this today.

Bench:
Warm-up:
Bar X 8
95 X 3
105 X 3

Working Sets:
175 X 5 (I'm retarded)
155 X 5
155 X 5
155 X 5
155 X 5

BOR
115 X 5
115 X 5
115 X 5
115 X 5
115 X 5

Dips:
BW X 8
BW X 7.5
BW X 5

10 minutes static stretching

[SocraticMethod]

Sunday, June 22, 2008

Stronglifts 5X5 Workout B

Squats:
Warm-up:
Bar X 5
Bar X 5
95 X 3
115 X 2
135 X 2

Working sets:
180 X 5
180 X 5
180 X 5
180 X 5
180 X 5

SOHP:
Warm-up: Bar X 8
Working sets:
90 X 5
90 X 5
90 X 5
90 X 5
90 X 5

For the second straight time, I had a kinda weird pain in my left arm doing SOHP. High up on my triceps near the biceps. Not excruciating, but annoying.

Dead Lift:
155 X 5

Chins (palms forward)
BW X 3
BW X 2-and-7/8
BW X 2
8-second negative
8-second negative

10 minutes static stretching

[SocraticMethod]

Tuesday, June 24, 2008

Stronglifts 5X5 Workout A

Squats:
Warm-up:
Bar X 5
Bar X 5
95 X 3
115 X 3
135 X 2

Working Sets:
185 X 5
185 X 5
185 X 5
185 X 5
185 X 5

This was tough basically from the start. The last set I was pausing between reps to take a couple deep breaths. Was glad to get through it.

Bench:
Warm-up:
Bar X 8
95 X 3
135 X 2

Working Sets:
160 X 5
160 X 5
160 X 5
160 X 5
160 X 5

BOR:
120 X 5
120 X 5
120 X 5
120 X 5
120 X 5

Dips:

BW X 9
BW X 4 - Eff! I kinda swayed a bit on this last rep and when I tried to straighten my self up, my left elbow went *pop* - It didn't hurt too terribly bad, but it felt weird. I rested a minute and tried another set - I got nothing. Hopefully it'll feel better tomorrow. Sitting here now, it doesn't hurt. That sucked, though.

10 minutes static stretching

[SocraticMethod]

Thursday, June 26, 2008

Stronglifts 5X5 Workout B

Squats:
Warm-up:
Bar X 5
Bar X 5
95 X 3
115 X 3
135 X 2

Working sets:
190 X 5
190 X 5
190 X 5
190 X 5
190 X 5

SOHP:
Warm-up:
Bar X 5
65 X 3

Working sets:
95 X 5
95 X 5
95 X 5
95 X 5
95 X 5

That was hard as hell, and I'm still getting that weird pain in my left arm. I don't know if it's something with my form, or just some sand in my vagina.

Dead Lift:
160 X 5

Neutral Grip Chins:
BW X 3
BW X 2.5
BW X 2.5
10-second negative
8-second negative

[SocraticMethod]

Sunday, June 29, 2008

Stronglifts 5X5 Workout A

Squats:
Warm-up:
Bar X 5
Bar X 5
95 X 3
115 X 3
135 X 2

Working Sets:
195 X 5
195 X 5
195 X 5
195 X 5
195 X 5

Bench Press
Warm-up:
Bar X 5
95 X 3
135 X 2

Working Sets:
165 X 5
165 X 5
165 X 5
165 X 5
165 X 5

Whoever designed the bench at my gym seems to have gone out of his way to place the catches in the worst possible spot for me. The top one is too high. The middle is too low. Bleh.

BOR
125 X 5
125 X 5
125 X 5
125 X 5
125 X 5

I said last week that I hate BOR - it's really growing on me. This was the best I've ever felt doing it, and I think my form is a lot better than it was a few weeks ago.

Dips
BW X 8
BW X 5
BW X 5

10 minutes static stretching.

[SocraticMethod]

Tuesday, July 1, 2008

Stronglifts 5X5 Workout A

Squats:
Warm-up:
Bar X 5
Bar X 5
105 X 3
135 X 2
155 X 2

Working sets:
200 X 5
200 X 5
200 X 5
200 X 5
200 X 5

SOHP:
Warm-up:
Bar X 5
65 X 3
75 X 2

Working Sets:
100 X 5
100 X 5
100 X 5
100 X 5
100 X 5

I barely squeaked out the last rep of the last set. In good news, I think I figured out how I was hurting my arm, and rectified the problem.

Dead Lift:
165 X 5

Neutral Grip Chins:
BW X 3 + 20-second negative
BW X 2 + 8-second negative
BW X 2 + 10-second negative

[SocraticMethod]

Thursday, July 3, 2008

Stronglifts 5X5 Workout A

Squat:
Warm-up:
Bar X 5
Bar X 5
105 X 3
135 X 2
155 X 2

Working sets:
205 X 5
205 X 5
205 X 5
205 X 5
205 X 5

Bench:
Warm-up:
Bar X 8
135 X 3

Working sets:
170 X 5
170 X 5
170 X 5
170 X 5
170 X 5

BOR:
130 X 5
130 X 5
130 X 5
130 X 5
130 X 5

This is the best I've ever felt doing BOR - I think I fixed my form, and it made a world of difference.

Dips:
BW X 8
BW X 6
BW X 5-1/2

10 minutes static stretching

[zop]

Yeah bent over rows is one of those hit or miss exercises. When I'm not doing them right I get really out of it and don't even feel like doing BORs, but when I feel myself doing them right I'm into them. It's one of those unusual exercises, like the first rep always seems easy but like the later reps get hard and you're never sure which muscle is giving out first.