snatchula's journal

Pull ups seemed too tough after deads and rows, so I may switch up the order a bit next time.


DL
95 x 8/8/8

BB Row
55 x 8/8/8

WGPU
BW x 8/8/4 (had to kip a bit on 2nd and 3rd sets)

Incline DB Curl 
12 x 8/8/6

Crunches
10 x 15/12

Finally weighing in at 160+ in the A.M.  

Rough workout.  Totally lost steam on the last set and didn't care to retry.  OHP seemed a lil weak, even accounting for the increase in volume.  On the plus side, I'm digging the program.  I'm spending a lot less time on warmup sets, which is a big plus.


Squat
82.5 x 8/8/8

BP
65 x 8/8/8

OHP
35 x 8/7 ; 30 x 6

Dips
BW x 8/8/7

Lateral Raise
10 x 8/3

104 °F in the weightroom = gtfo asap.


DL
102.5 x 5/5/5

WGPU 
3 x 5/5/5

BB Row 
65 x 5/5/5

Chins
5 x 5/5/5  (kipped a little on the final set)

Leg Raises  (no time)

Hit everything as planned.  I'm thinking of going back to using a belt for squats since my back posture starts to deteriorate before I hit the quads as hard as I want.  
Any thoughts?


Squat
90 x 5-5-5

BP
70 x 5-5-5

OHP 
40 x 5-5-5

Dips
5 x 5-5-9

Lat DB Raise
10 x 8-7

Not so hot today.  Forgot preworkout carbs, tried not using wrist straps today so my grip kept slipping, and I had to rush everything.  Hopefully I'll get everything right tomorrow...


DL
97.5 x 8/8/8

WGPU
BW x 8/6/5

BB Row
57.5 x 8/8/6

Chins
BW x 7/6/5

Crunches  (no time)

Man I've really been struggling with BP this month.  The numbers took yet another drop today.  3x8 squats really take the life out of me, that could be part of it.  Thinking of BPing before squats next Wednesday to see.


SQ
85 x 8/8/8

BP
65 x8/8/4

OHP
32.5 x 8/8/4

Dips
2kg x 8/8/8

Lateral Raise
10 x 8/7

Fixing form on BB rows.  Relying less on wrist straps.  Just used em for the last set on DL, WGPU, and chins.


DL
105 x 5/5/5

WGPU
5 x 5/5/5

BB Row
65 x 5/5/4

Chins
7.5 x 5/5/4

Leg Raises + Rope Crunches
     7/7      +    55 x7
 

Dips kinda hurt my shoulders today.  It didn't feel too dangerous, so I went ahead and finished the sets.


SQ
92.5 x 5/5/5

BP
72.5 x 5/5/5

OHP
42.5 x 5/5/4

Dips
8 x 5/5/8

Lateral Raise
10 x 9/6

Banged up my elbow pretty good when I lost a pin on the Roman chair.  It's sore and swollen, so I'm a little afraid it'll interfere with my lifts this week.  Even if it does, I could've ended up with a plate on my face, so I guess I should consider myself lucky.

I'm not having any success with pull ups on 3x8 days.  My grip strength just won't allow it, even after I put on the straps.  Hopefully I'll fix that as I ween myself off the straps, but currently I don't feel like my lats are getting enough work.  Next Tues: Start workout with WGPU.

The last couple months, I've slowly been chipping away at Starting Strength, and I realized I've been bouncing a bit on my DL.  Today I did a proper dead lift.  Big difference.


DL
100 x 8/8/7

WGPU
0 x 8-7-4-4

BB Row
55 x 8/7 ;  50 x 8

Chins
0 x 8

EZ Bar Curls
30 x 8/8

Abs
didn't keep track.  mind went blank as i searched for ice for my elbow.

SQ
87.5 x 8/8/8

BP
65 x 8/8/7

OHP
32.5 x 8/7/5

Dips 
5 x 8/8/8

Leg Curl
25 x 9/8/8

DL
107.5 x 5/5/5

WGPU
7.5 x 5/5/5  (questionable form on a couple reps)

BB Row
60 x 5/6/5  (2nd set of 6 reps was an accident)

Chins
7.5 x 5/4 ;; BW x 7

Abs
Messed around with BB Rollouts, about 10 reps?  Then Rope Crunches, 55kg x 12

SQ
95 x 5/5/5

BP 
75 x 5/5/4

OHP 
40 x 5/5/5

Dips 
10 x 5/5/7

Lateral Raise
8 x 8/8/8

Pull ups on 3x8 day are ass!


DL
100 x 8/8/8

WGPU
BW x 8/7/5/3

BB Row
52.5 x 8/8/8

Chins
BW x 8/4/2

BB Curl 
35 x 7 (I'm only doing this b/c I can't seem to finish 3 full sets of chins)

Abs
i didn't bother since i worked them pretty hard trying to get through my pullups and chins.

Sh*t workout.  No progression in anything but leg curls (which don't count).


SQ
90 x 8/8/7

BP 
65 x 8/8/7

OHP
32.5 x 8/7/4

Dips
7.5 x 8/8/5

Leg Curl
30 x 8/8/8

Your stuff is in kilograms right?

lol yeah.

Oh, I didn't think about kilograms. You are a lot stronger than I thought now that I know this information.

Perrynaytor


Oh, I didn't think about kilograms. You are a lot stronger than I thought now that I know this information.

Snatchula,
   I actually had the same question but was afraid to ask.  Why is your bodyweight in pounds at the beginning of the thread if I recall correctly?  Good workin' out!  :)

I'm from the States, so pounds make more sense to me.  But in Japan they use metric (as we all should), and I just don't bother doing the conversions.  I think at first I had mentioned in the OP that the weights are in KGs, but I must've edited it out.

Lmao you guys thought I was squatting and DLing around 100 lbs?  

snatchula


I'm from the States, so pounds make more sense to me.  But in Japan they use metric (as we all should), and I just don't bother doing the conversions.  I think at first I had mentioned in the OP that the weights are in KGs, but I must've edited it out.

Lmao you guys thought I was squatting and DLing around 100 lbs?  

Snatchula,
   Do we have any pics of you anywhere?  I haven't the first clue what you look like.  I don't pass judgment on people based on the weights they can move.  If you're dedicated, that's all that matters to me.  :)
 
You live in Japan?  I don't know why I thought Australia. [edit:  guess I'm thinking of vdk_au or Wyrms]

Here are a couple crappy cell phone pics.  I'm a skinny bastard and probably will be for a while.  I don't think I'll ever be able to go on a proper bulk, since I hate fat so much.  I just can't let the BF get in the teens without hating myself, especially during beach season or sex season.  Fat grosses me out.  

   

The first one is from the beginning of July when I was finishing up about 6 weeks of CKD.  In hindsight I probably shoulda let it go longer, but I love carbs.  When I started turning down fresh cherries and strawberries, I knew something was wrong.

The 2nd is from Aug 14.  Only difference I can tell is that I've gotten a little fatter and my thirst for blood has gotten a bit out of hand.

btw i know that's not much of a pose, but if anyone's got any critiques, lay it on me.  

 Sent this in a PM - not sure if you got it

Can't really see much difference in the two pics
You do not look fatter.

With additional upper body mass (chest, shoulders arms) your build will be enviable.  Looks like you have a narrow waist which will exaggerate the upper body mass.

Keep working!  You don't have to totally give up on body fat to put on mass, but you have to take in enough calories to provide for growth. 

Yeah, there's only about 5-6 weeks' difference between the two photos, so I guess there wouldn't be any noticeable change in LMM.  I just kind of hoped things would pick back up a little faster.  When I step on the scale and see that I've only gained 3-4 lbs, and then I compare photos and realize it was all fat... that's a little discouraging.

DL
110 x 5/5/5

PU
10 x 5/5/3

BB Row
62.5 x 5/5/5

Chins 
7.5 x 5/5/4

Abs
BB Rollout: 10 ;; Rope Crunches: 60x10

I'm gonna try to start recording cardio and kcals here, in addition to the weight training.

I'm increasing both kcals and cardio in an attempt to put on more LMM while staying lean. The plan is:

Sun: Heavy Push (anytime)
Mon: morning HIIT, evening LISS 
Tue: morning HIIT, evening Light Pull 
Wed: evening Light Push
Thu: morning HIIT, evening LISS
Fri: morning HIIT, evening Heavy Pull
Sat: morning HIIT, evening LISS

If anyone sees anything terribly wrong with that, please speak up.

~2800 kcal

Morning HIIT (20 sprint / 11 walk):
-1.5km jog
-20/11 x 12 (w/ two 30sec breaks)
-1.5km jog

Evening LISS:
-20min jog

~2950 kcal

I thought today's workout would be crap. I didn't think I'd hit any PRs, but I surprised myself in everything but the press, which I'm always incredibly weak and inconsistent with.  My breaks were a little long (up to 2min), so I'll repeat the same weights next week and see how I hold up to shorter breaks.


SQ 
97.5 x 5/5/5

BP 
75 x 5/5/5

OHP
42.5 x 5/4 ;; 37.5 x 5

Dips
12 x 5/5/5 (why do dips hurt so much?  better check my form..)

Lateral Raise
8.75 x 8/8/8

What hurts when you do dips?