Shove your knees out, Day 4

Day 4

Squat 95
Press 47.5
Row 55

Shove your knees out to avoid bringing in your abductors. Unnecessary abductor strain can lead to injury.

Day 3

Day 3

Squats 90
Bench 60
Deadlifts 95

Someone said that I am stronger than I think I am.

Certainly would be without the injury.

Day 2

Day 2

Squat 82.5kg
OHP 42.5kg
Rows 50kg

Return Day 1

Return, Day 1

Squat 75kg
Bench 55kg
Deadlift 85kg

Injuries.

I've been down with a hip flexor injury for at least a month. During the first 2 weeks of injury, I ignored the pains and continued to lift through it. Being desperate to hit 110 x 5 x 8reps (and managing to do so), I suffered the consequences of having an injury to my hip flexors (and abductors too, as I've come to learn about today).

To aid recovery, I've been visiting the physiotherapist for ultrasound therapy. It helps to improve healing and hastens the recovery process.

If you're visiting this blog/journal and you're a heavy lifter, my advice to you is that deloading and time off may actually help you lift better. This is common wisdom that is thrown around a lot in message boards and among weightlifters, but seldom heeded by gung-ho ectomorphs. You can't keep pushing the limit because you are not a machine. Deloading does more benefit to you than you can ever imagine. Once every 6 weeks is a good time to rest.

Such an injury would've been avoided if I deloaded accordingly. It's such a pity that I didn't. Clearly there is no more 110 x 5 x 8. I don't even know if I'm able to do 110 for 5. Nonetheless, I'm positive about recovery and will be back squatting heavy soon. Learn from my mistakes, I hope no one I know would have the misfortune of an injury.

Safe.

Pain barriers do not exist

Squat

40 x 8
60 x 5
80 x 2
100 x 1
107.5 x 8 x 5

A painful raise

Squats

60 x 5
80 x 3
95 x 2
102.5 x 5 x 8

repping it out brah,

Squats
40kg x 5
60kg x 3
80kg x 3
90kg x 1
100kg x 5sets x 8reps

Squats

40 x 5
60 x 5
80 x 5
90 x 5sets x 8

Deadlifts

Deadlifts

60 x 6
80 x 6
100 x 6
120 x 6
130 x 2
135 x 1

I didn't know I could manage 130 x 2. Bodyweight below 78kg.

Dodged it.

Squats

60kg x 5
85kg x 5
105kg x 5
117.5kg x 5
127.5kg x 2
127.5kg x 2 (struggled but managed to get up)
127.5kg x 1 (failed my second rep. I was descending back into the hole but my spotter got me to get back up).

Doubles

Squats

60kg x 5
80kg x 5
95kg x 5
105kg x 5
115kg x 5
125kg x 2 x 4sets

SLDL

60kg x 8
80kg x 8
90kg x 8 x 2sets

Jenhan's First Deadlfit Competition

Just thought of sharing it here with you guys. I took part in my first Deadlifting competition last Thursday (19 March 2009). The rules weren't strict. There was no weight classes, and not a pound for pound. It wasn't even a 1RM competition.

It seems more like just an event cooked up by the gym to complete their events quota but anyways, I decided to take part just for the fun of it yeah? Pussy Weights represent!

I felt that I could have done a lot better if someone was there to support/motivate me or to scream at me. Had a long day that day and didn't get much rest or food. Quite critical of myself but I dont think I should be, its just the first time and the first of many yeah? Anyways, watch the video!

I did:
135lbs x 12
185lbs x 10
225lbs x 8
275lbs x 8
315 x 4 (needed 6)

Good luck Jenhan

It's only been a few months of training and you're way ahead of me.

All the best to your powerlift today. I hope you win!

Triples

Squat
40kg x 10
60kg x 5
90kg x 5
100kg x 5
110kg x 5
120kg x 3 x 5sets

SLDL
60kg x 8
70kg x 8
80kg x 8
80kg x 6

Seated Calve Raises
40kg x 12 x 4sets

Getting very close.

Did 100kg x 8rep x 3sets today. Very close to my goals already.

Jenhan Week 4, 5 ,6 with videos

Weights in lbs, 5 reps all.


Week 4 Day 1
Squats - 95/105/115/135/185/185/185
Press - 45/45/65/90/90/90
Rows - 65/65/75/115/115/115

Week 4 Day 2
Not done.

Week 4 Day 3
Not done.

Was a sad sad week for me. I was denied entry to the gym due to membership misunderstanding. I was all prepped up, was looking forward to finally squatting my own body weight and was denied. Suckiest feeling! Denied entry…pfft. Took a whole week to settle.

*Please note strength loss and also progress after absence for about a week.

Week 5 Day 1
Squats - 95/105/115/135/185/185/185
Bench - 65/65/85/135/135*/135*
Deadlifts - 95/115/135/190/190/190

*spotter helped quite a bit on set 2 and 3

Things to note: Squats was the hardest ever. Strength loss after just one week of absence was very prominent.

Week 5 Day 2
Squats - 95/115/135/190/190/190
Press - 45/45/65/95/95/95 x3
Rows - 75/95/125/125/125 x3

Note: Performance in Press and Rows has dropped significantly. Was really up on having aced the Press the last time I did it, but now progress interrupted again.

Week 5 Day 3
Squats - 95/105/115/135/195/195/195
Bench - 65/75/85/135/135/135
Deadlifts - 115/135/190/190/190

Video:

195lbs Squat. 1st set.

Note: Finally squatted my current bodyweight! 88.6kgs. Bench was awesome, finally aced 135lbs. Deadlifts didn’t raise because I was just too tired and I realize my grips were becoming weak. Thumb was starting to slip off.

Extras: Roman sit up with 5 sec hold at parallel – bodyweight x 5 x 3

Week 6’s progress has been quite good. Seems like I have regained my strength to keep on pushing.

Week 6 Day 1
Squats - 95/105/115/135/200/200/200
Press - 45/45/65/95/95/95
Rows - 75/95/125/125/125

Video:

Squats 200lbs, 3rd set.


Military Press 95lbs, 3rd set.


Pendley Rows 125lbs, 2nd set with belt.

Week 6 Day 2
Squats - 95/105/115/135/205/205/205
Bench - 65/75/85/140/140/140 x3
Deadlifts - 115/135/205/205/205

Extras: Hyperextensions – bodyweight + 25lbs x 8 x 3
Barbell shrugs – 85lbs x 12 x 3 ( these two were done superset)

Note: Bench progress has been slow for me, wondering if this is common at this weight? Deadlift weights have been increased a lot (from before) because I felt strong that day and I wanted to my deadlifts to catch up to my squats. Nailed it!

Week 6 Day 3
Squats - 95/105/115/135/210/210/210
Press - 45/65/75/100/100/100
Rows - 75/95/95/130/130/130

Extras: Assisted wide grip pull ups – Bodyweight - 46lbs x 5rep/3rep/3rep

Note: I feel that my trunk needs a lot of work because it is interfering with my form for Pendley Rows. Press is also starting to feel dangerous at 100lbs. Afraid that my weak trunk will compromise form or safety.

Today's diet as far as I can remember, and injuries.

Today's diet:

Breakfast:
5 slices of bread, 180g red alaskan canned salmon, 1 Tbsp extra light mayo, approx. 40g peanut butter, green tea

Lunch:
225g chicken breast, 2 whole eggs, 90g rice, peri-peri sauce, cup of milk (approx 200mL)

Pre-workout:
40g of oats, 29g of whey, 350mL 1% semi skimmed milk.

Post-workout:
30g dextrose, 5g creatine, 29g whey, 350mL 1% semi skimmed milk.

Tea:
3 slices of bread, 180g red alaskan canned salmon, 1 Tbsp extra light mayo.

Dinner
225g chicken breast, 2 whole eggs, 75g rice, peri-peri sauce, salad with vinegar

Pre-bed
1 teaspoon peanut butter (approx 5 - 10g), 29g whey, 350mL 1% semi skimmed milk.

Throughout the day: Multivits, 6 - 8 fish oil tablets (300g EPA/DHA per tablet).

Excuse the approximations, I lost count. It's been a long day. Also, too lazy to count my macros but I'm sure it's above 3,200kCal, with a ratio of carb:protein almost 1:1 and fat half of that.

Anyway, I picked up an injury. All I could remember was it occuring during the stiff legged deadlift. It's a very injury prone workout. As such, I would suggest novices (like me) to stay away from complex exercises like these which puts too much emphasis on form and flexibility. The sensation was akin to my skin tearing apart, but no lesions, bruises or whatever. I was perfectly fine, only leaving with an slightly odd uncomfortable feeling after.

Going to see the doctor tomorrow to make sure it is or isn't an iliotibial band tear.

My diet is spick and span, I'm gaining a fair amount of flab, but that could be due to chinese new year.

New improved workout diet.

Removed all oils from my meals. All chicken cooked steamed, all eggs boiled.

Breakfast

180g canned red alaskan salmon w/ 1 Tbsp light mayo
3 slices of wholemeal brown seeded bread
20g serving of peanut butter
200mL milk 1% skimmed
2 fish oil tablets EPA/DHA 180/120 (mg)
Green tea


Lunch

250g chicken breast (steamed w/ onion, garlic, ginger, thyme, light soy sauce)
90g brown rice (dry weight)
3 whole eggs (boiled)
salad with vinegar
200mL milk 1% skimmed
2 fish oil tablets EPA/DHA 180/120 (mg)


Tea

Half can red alaskan salmon, 1 Tbsp light mayo
2 slices wholemeal brown seeded bread
20g serving peanut butter
Half cup green tea

Pre Workout

350mL milk 1% skimmed
25g oats
29g whey


Post Workout

30g dextrose
5g creatine
29g whey


Dinner

250g chicken breast (steamed w/ onion, garlic, ginger, thyme, light soy sauce)
2 whole eggs (boiled)
80g brown rice (dry weight)


Pre bed shake

350mL milk 1% skimmed
29g whey

Macros protein/fat/carbo : 365.06 g / 144.26 g / 308.82 g

Ratio protein/fat/carbo : 2.53 / 1 / 2.14

Total kCal for today : 4262.6 kCal

-----

Comments: I think I ate a bit too much. Could do without the 'tea'

Anyway, feel free to comment.

Workout day typical diet.

Breakfast - can of red alaskan salmon, 1 Tbsp lite mayo, 3 slices of bread, green tea.

Lunch (1.00pm) - Brown rice (75g), 200g chicken breast, 2 whole fried eggs.

Pre-workout (1.30pm) - Whey (29g), Milk Semi-Skimmed 2%Fat (350mL)

Post-workout (3.45pm) - Whey (29g), Dextrose (30g), Creatine (5g), Milk Semi-Skimmed 2%Fat (350mL)

Tea - can of red alaskan salmon, 1 Tbsp lite mayo, 3 slices of bread

Dinner - 200g chicken breast, 2 whole fried eggs, salad with olive oil and vinegar dressing.

Pre-bed shake - Whey (29g), Milk Semi-Skimmed 2%Fat (350mL)

Total kCal for today: 3,273 kCal

Macros Protein/Fat/Carbs : 319g / 123.8g / 201.7g
Ratio of Protein/Fat/Carbs : 2.58 : 1 : 1.63

-----

Comments: Will start changing whole fried eggs into boiled/steam eggs. Also, just bought a steamer for 10 quid so I will start using the steamer to cook my chicken breasts instead of the frying pan. Hence, my frying pan will be exclusively for my steaks.

As an overall, the diet looks to be okay but I feel that I need to make it more lean which is why I've decided to steam instead of fry. Your comments would be appreciated.

3 day push/pull/legs split

Credits for this workout goes to BRIT_BEEF of Bodybuilding.com forums

Intermediate (Aim for 6-8 reps except where stated - I am showing a leg/pull/push example this time. This is for people who have done a beginner routine for 6-8 weeks.)

Monday Legs

Squats (3 sets) http://exrx.net/WeightExercises/Quadriceps/BBSquat.html
Leg press (3 sets) http://exrx.net/WeightExercises/Quad...5LegPress.html
Leg extension (2 sets) http://exrx.net/WeightExercises/Quad...Extension.html
Leg curl (3 sets) http://exrx.net/WeightExercises/Hams...ngLegCurl.html
Stiff leg deadlift (2 sets) http://exrx.net/WeightExercises/Hams...gDeadlift.html
Standing calf raise (3 sets) http://exrx.net/WeightExercises/Gast...CalfRaise.html
Seated calf raise (2 sets) http://exrx.net/WeightExercises/Sole...CalfRaise.html


Wednesday Back/biceps

Deadlift (3 sets) http://exrx.net/WeightExercises/Erec...BDeadlift.html
Pullups (3 sets) http://exrx.net/WeightExercises/Lati.../WtPullup.html
Barbell row (3 sets) http://exrx.net/WeightExercises/Back...ntOverRow.html
Dumbell row (2 sets) http://exrx.net/WeightExercises/Back...ntOverRow.html
Shrugs (3 sets) http://exrx.net/WeightExercises/Trap...r/DBShrug.html
Barbell curl (3 sets) http://exrx.net/WeightExercises/Biceps/BBCurl.html
Dumbell incline curl (3 sets) http://exrx.net/WeightExercises/Bice...clineCurl.html
Hammer curl (2 sets) http://exrx.net/WeightExercises/Brac...ammerCurl.html


Friday Chest/shoulders/triceps

Bench press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
Incline dumbell press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
Dips (2 sets) http://exrx.net/WeightExercises/Pect...tChestDip.html
Military press (3 sets) http://exrx.net/WeightExercises/Delt...taryPress.html
(Seated) Side laterals (2sets) http://exrx.net/WeightExercises/Delt...eralRaise.html
Rear laterals (2 sets) http://exrx.net/WeightExercises/Delt...eralRaise.html
Lying tricep extension/skullcrusher (3 sets) http://exrx.net/WeightExercises/Tric...ingTriExt.html
Close grip bench press (3 sets) http://exrx.net/WeightExercises/Tric...enchPress.html

Jenhan Week 3

Weights in lbs, 5 reps all.


Week 3 Day 1
Squats - 65/85/105/135/170/170/170
Bench - 65/85/130/130/130
Deadlifts - 95/115/135/180/180/180

Week 2 Day 2
Squats - 65/85/105/135/175/175/175
Press - 45/45/65/90/90/90x4
Rows - 45/65/75/110/110/110

extras: Lifting the dumbell infront for shoulder (tell me the name) - 20lbs x 8 x 3 set

Week 3 Day 3
Squats - 65/85/105/135/180/180/180
Bench - 65/65/85/135/135/135
Deadlifts - 95/115/135/185/185/185

* going to redo bench at 135 the next time, I sort of cheated this, some reps the bar didn't touch my chest.

Do you think I should start doing things as extra to what I'm doing currently? Or am I still too early in the program to be focusing on other things?

Jenhan Week 2

As always, its all 5 reps and all in lbs.

Week 2 Day 1
Squats - 65/85/105/160/160/160
Bench - 65/85/130/130/130x4
Deadlifts - 95/105/175/175/175

extras: EZ Bar bicep curls - 20lbs x 8 reps x 2 set

Week 2 Day 2
Squats - 65/85/105/135/165/165/165
Press - 45/45/65/85/85/85
Rows - 45/65/65/105/105/105

extras: Tricep push downs - 15lbs x 10 rep x 3 set

*feels DAMN GOOD to finally ace the press after stupid fail sets last week.

Day 3 was not accomplished due to poor time management and it was the New Year week.
-------------------------------------
Happy New Year to all here, its a little too late but what the hey. I must say with all the new year resolutions going on, I didn't make one but if I did, I would be extremely pleased with myself because it would be sticking to the routine. And I must say, to do your resolutions one month before new years, is just an incredible feeling come New Years.

I'm starting to reach a point where as a barbell noob, I am feeling proud of the lifts I am making and therefore, the ego has landed. It is becoming difficult for me and ego wont allow me to try lighter weights. I know, Wee Sim...i know. Quality over quantity. I will tune my mind to that.

Its not easy working out alone doing a programme you assume no one else in the gym has heard of. I dont know who to ask to check my form, some trainers in the gym are half my size and younger than I am...not to say that by being old, I am knowledgeable but they're just not trained the way I expected them to be I guess.

Having said that, today while on my Week 3 Day 1, I finally met my first friend at the gym who was coincidently (and ironically) doing the 5x5. He is in his 4th month now and the things he told me just inspired me to go further. He used to be a tubby fellow, hips way wider than his shoulders but today his shoulders are actually the widest. The strength gains he experience is mind blowing, both of us never expected doing 5 reps would be as miraculous as this. It just pushes me to go further. So today at the gym, I guess I did an extra set of Soul Enlightening x Inspiration Kg.