MPLANE37's SparkPeople Blog MPLANE37's Blog on SparkPeople, home of free diet plans and a healthy living community Weight lifting workout Today the weight lifting workout was a blast. <BR> 1. Barbell squats at 82.5kgs(181.5lbs). 6 sets of 5 reps, not just 5. <BR> 2. Overhead presses at 45kgs(99lbs). Again 6 sets of 5 reps, not just 5. <BR> 3. Deadlifts @ 125kgs(275lbs). Here I went crazy. 1 set of 8 reps, not just 5 reps. <BR> And I wasn't even tired when I left the gym. <BR> Next workout I am incrementing all weights. Mon, 10 Dec 2012 16:21:51 EST Ravenous after weight lifting After today's weight lifting workout, I was totally annihilated. I did squats @75kgs (165lbs), OH presses @45kgs(99lbs) and dead lifts @120kgs(264lbs). Back home, I was ravenous. I ate a ton of stuff, but all healthy. I went over the caloric allowance naturally. But I shifted some of the food over to tomorrow so if tomorrow I manage to stay within the daily caloric limits, I will have absorbed today's overeating. Fri, 23 Nov 2012 13:17:36 EST Stability ball single leg squats and barbell squats Would stability ball single leg squats strengthen the legs to be able to squat a higher weight? I got stuck at 82.5kgs (181.5lbs) in my squats (5x5). I figure since I weigh 85kgs, the single leg stability ball squats would stress the leg muscles more than the squats that I am doing. Especially if I increase the reps? I have no idea, just a thought. <BR> <BR> Incidentally, what other exercise would help improve the weight I could squat? Mon, 19 Nov 2012 15:09:17 EST Building muscle? Recently I have been tossing around a question in my mind. Should I really be building muscle, which requires a caloric surplus, which would eventually cause a fat gain? Or should I continue to eat at a caloric deficiency and reduce my body fat percentage? <BR> <BR> Since I don't really want to put on any fat yet, I have decided to reduce my body fat percentage to about 18% and then eat at a caloric surplus up to 20% body fat, and go back to 18% again... Basically use this 2% window to build... Sun, 18 Nov 2012 09:36:48 EST Weight training update So, I figure, happiness is about expectations being met. <BR> <BR> I am happy with my workout. There is no overnight strength or muscle gains, but that does not make me unhappy. Because I realize that I am more comfortable during the exercises. That is also progress. <BR> <BR> I have squatted parallel with low barbell 82.5kgs (181.5lbs) 2x5 and 3x4 in relative comfort. The three sets where I missed the fifth rep is because I did not want to be uncomfortable, not that I might fail. Form lo... Wed, 14 Nov 2012 08:02:33 EST Today's weight lifting... I was pretty sore after Tuesday's weight lifting in my back and legs. <BR> <BR> Today, I was healed almost completely, so I went to lift weights. I squatted 2x5@85kgs(187lbs), and 2x4 and 1x3 at the same weight. It is incredible how an additional 2.5kgs(5.5lbs) make the weight noticeably heavier. This is about 3% increase, yet makes it feel so much heavier. <BR> <BR> I did bech press, first trial was 1x5@65kgs(143lbs). But it felt so heavy. So I went an additional 4x5@62.5kgs(137.5lbs). <BR... Fri, 9 Nov 2012 13:29:44 EST Weight lifting workout A summary of today's workout: <BR> - Dead lifts: 1x5@125kgs - OK <BR> - OH Presses: 1x3+3x4+1x3@50kgs - FAIL, but better than last time. <BR> - Squats: 5x5@82.5kgs - OK <BR> <BR> I will increment the dead lift weight by 5kgs, and squat weight by 2.5kgs for the workout of Friday. Tue, 6 Nov 2012 13:41:04 EST Too much almonds... I think I had way too much of them today. <BR> <BR> It seems that I can't really build muscle at about 2100 kCals. Granted, this intake still causes caloric deficiency, although the deficiency is rather small. It seems that I have to go to 2400kCals to put on muscle (and some fat, inevitably). <BR> <BR> That of losing fat and gaining muscle mass at the same time is not happening to me. I wish it did. It has been 2 months, and my strength gain has basically stalled. <BR> <BR> The culprit ... Fri, 2 Nov 2012 12:23:58 EST Weight lifting (no) progress OK, the weight lifting is not progressing, except for deadlifts. <BR> <BR> Especially the squats are a huge problem. Stuck at 82.5kgs(181.5lbs). Can't complete a descent 5x5 without breaking the form or reducing the depth. There is improvement in the technique though, after learning to put the barbell at the back of the shoulders, the back muscles are not stressed much. <BR> <BR> Bench press... Today I have decided to jump to 65kgs(143lbs) from 62.5kgs(137.5lbs). In the last set I had the ... Wed, 31 Oct 2012 08:31:23 EST Thoughts on today's weight lifting So I went to the gym pretty refreshed, without any pain anywhere, after about 5 days of no exercise. I squatted 82.5kgs(181lbs) 2x5+3x4. The overhead presses were 1x3+1x4+2x3+1x2 at 50kgs(110lbs). The deadlifts improved again: 1x5 at 125kgs(275lbs). <BR> <BR> My technique has improved a lot, especially the squats, and overhead presses. Quite happy with that. <BR> <BR> I am considering to go back to 1800kCal range from the current 2200kCal range, given that my strength really is not increasi... Mon, 29 Oct 2012 16:34:21 EST Skipped the workout today and actually tried hard to do that. I am sore all over, I would like my body to heal. I exercise 3 times a week, lifting as heavy as I can with good form, but my body never seems to heal! My legs are hurting, my triceps are hurting, and my back is hurting. It is clearly muscle soreness all over. So I fought with myself and managed to not go lift weights today. I will do weight lifting next Monday, hopefully I will have healed all over by then. Fri, 26 Oct 2012 14:29:55 EST On yesterday's workout Yesterday I was in the gym for 1 hour, doing weight lifting, focusing on the form instead of the weight lifted. <BR> <BR> For squats, I have been working on the low barbell positioning, and it seems to be going well, but I am still not 100% convinced that I can keep the perfect form; I must practice more in the coming weeks. The weight <BR> <BR> For bench presses, I have practiced the correct form, full range of motion all the way to the chest and back up; I have even increased the weight ... Thu, 25 Oct 2012 04:33:34 EST Weight lifting progress Since I have shifted my attention to proper form, I am not increasing the weights any more. <BR> <BR> Today was the second session in which I have placed the barbell in the low position to lift some 80kgs(176lbs). I am getting pretty comfortable with the low barbell position, but my shoulders must flex a lot in this position, and they seem to be adapting. Last it was more painful to place the barbell at the low position and hold it there for some time. Today much less painful. Hopefully it ... Mon, 22 Oct 2012 15:06:21 EST Cardio day... Today was the cardio day. Initially I planned to go to the gym during lunch break, but I could not because I had to keep working. But back home, I hopped on the elliptical, program 4, max resistance, 30 minutes... It was a pretty good workout. Tue, 16 Oct 2012 14:40:17 EST Weight lifting workouts My weight lifting has been generally OK with some exceptions. <BR> <BR> 1. My squats have suffered from the form problems. Form in squats is not trivial, and becomes critical when the weight increases sufficiently (for low weights, the problems with the form are not really very obvious). There are 5 rules to correct form: <BR> - Barbell position. One can have high placement and low placement of the barbell; in the former the barbell is above the shoulders and in the latter, behind the shou... Mon, 15 Oct 2012 07:34:08 EST Workout blues.... Today's workout was nearly a disaster... The bench press at 60kgs (132lbs) for a 5 sets of 5 reps in total was a piece of cake last Friday. Today, I failed at the fourth set. <BR> <BR> What happened is that I was lifting really slowly this time. And I failed at the fourth set. If I were to be quicker as I did last Friday, I could have aced it. <BR> <BR> But this gives a new idea: Reduce the weight, slow down the lifting. Get the muscles burning while staying safe all the time. <BR> <BR> ... Wed, 10 Oct 2012 11:32:42 EST Finally a descent ST workout OK, today's workout was finally pretty descent. I have found out that while focusing my back being straight and the barbell not hurting my neck, I was neglecting the position of my feet, and that resulted in poor performance in squats that I did last Friday. Today everything was right, and I did squat a heavy 80kg (176lbs) in 3x5. I also did 1x5@70kgs(154lbs) and 1x5@75kgs(165lbs) while warming up. The good is that 80kgs(176lbs) was a comfortable lift, and not a form breaking barely managed o... Mon, 8 Oct 2012 09:16:56 EST Bike ride So today I did my first cycling ride for about 6 miles with my daughter since the beginning of the summer. It was rather a leisure ride than an exercise ride, but still it was better than nothing. Next week hopefully I will go on a mountain biking trip. Sun, 7 Oct 2012 14:36:17 EST Strength training: Deloading Today I was an absolute underperformer. I could not even do as much as I did last Wednesday. Did squats at 1x5@60kgs, 2x5@70kgs, 1x5@80kgs and 1x5@82.5kgs... Found out that I was doing correctly at a max. load of 70kgs. So I have decided to deload to 70kgs and start incrementing from that point onwards. <BR> <BR> Meanwhile, I have decided to use dumbbell walking lunges, so did a 5x5 of them. <BR> <BR> I deloaded in bent over rows too. I was at 70kgs but found out that the form was far bette... Fri, 5 Oct 2012 07:33:21 EST ST workout Today's weight lifting consisted of: <BR> <BR> Squats: 3x5+2x3 @ 82.5kgs(181.5lbs) <BR> OH Presses: 3x5+2x4@ 45kgs(99lbs) <BR> Dead lifts:1x5 @ 110kgs(242lbs) <BR> <BR> First 2 are actually fail, because I was not able to do 5 sets of 5 reps, except for the dead lifts, which is a success. Still, I will keep the weights at the current values for a while until they become too easy and thus boring. Wed, 3 Oct 2012 08:59:44 EST Neck pain while squatting OK, today I had to stop my squats because of a neck pain which originated at the shoulder end of my neck... The same pain happened, only at the last set, last Friday's work out too. But this time it happened at the first set! Damn! The weight was not at all too high, in fact I worked up to that starting with an empty barbell (it was 82.5kgs or 181.5lbs) <BR> <BR> So instead I did one leg lunges with dumbbells. <BR> <BR> I did bench presses, 5x5 at 60kgs (132lbs). Finally I did bent over ba... Mon, 1 Oct 2012 13:45:32 EST cardio day Today I was on the elliptical working out pretty intensely for an hour. It was raining like crazy, so instead of going to the gym, I just jumped on the elliptical. Sat, 29 Sep 2012 14:51:02 EST Another ST day... Here are the stats... <BR> <BR> Squats: 5x5@80kgs(176lbs) - OK! <BR> OH presses: 5x5@45kgs(99lbs) - FAIL! <BR> Dead lifts: 1x5@105kgs(231lbs) - OK! <BR> <BR> So eventually I failed miserably at 45kgs(99lbs) in the third set. I went 5-5-3-2-2. Hoping to improve it next week as much as I can. Fri, 28 Sep 2012 12:18:50 EST ST day OK, here are the stats: <BR> <BR> Squats: 5x5@80kgs(176lbs) OK! <BR> Bench presses: 5x5@57.5kgs(126.5lbs) OK! <BR> Barbell rows: 5x5@67.5kgs(148.5lbs) OK! <BR> <BR> Next time I will increment the bench press and barbell row weights, but I want to stay at 80kgs for squats for a week before I increment it. Sort of to enjoy the plateau. <BR> Tue, 25 Sep 2012 16:25:59 EST Cardio day Today I did 45 min of Elliptical trainer, pretty intense workout at an average of 80% of max. resistance. Tomorrow I hit the weights. Sun, 23 Sep 2012 09:11:29 EST ST day results Here are today's (30th session) ST results: <BR> <BR> Squats: 5x5@77.5kgs (170.5lbs) OK <BR> OH Press: 5x5@42.5kgs (93.5lbs) OK <BR> Dead lift: 5x5@100kgs (220lbs) OK <BR> <BR> So today there were no failures, and I am happy. Fri, 21 Sep 2012 09:05:40 EST Cardio day.. Today I ran for 40 mins at 9.5km/h. I had sore right buttock possibly from the strength training yesterday, and the soreness seemed to go away during the run, but after the run came back again. So much for exercise to relieve soreness. Wed, 19 Sep 2012 10:13:15 EST ST day... Today I again failed one of the workouts: <BR> Squats 5x5@77.5kg(170.5lbs) - FAIL (at the last set, second from last rep) <BR> Bench presses 5x5@55kgs(121lbs) - OK <BR> Barbell rows 5x5@65kgs(143lbs) - OK <BR> Next time I will try again 77.5kgs, and hopefully I will succeed next time. <BR> Tue, 18 Sep 2012 11:19:25 EST Cardio day... So today I jumped on the elliptical, set the resistance to max, and burned some calories. I did 35mins, which is descent. It was harder than running a 10K! Mon, 17 Sep 2012 14:18:43 EST Strength training day OK, here are the stats (that are not too positive today): <BR> <BR> Squats: 5x5@75kgs(165lbs) OK <BR> OH press: 5x5@42.5kgs(93.5lbs) FAIL <BR> Deadlift: 1x5@95kgs(209lbs) OK <BR> <BR> So good news on squats and deadlifts, but my overhead press sucked. Fifth set, only 2 reps were possible, couldn't lift the 3rd time. Weak shoulders. Damn. <BR> <BR> Anyway, will keep working on it. Fri, 14 Sep 2012 10:59:27 EST The ST of today consisted of: <BR> <BR> squats: 5x5@72.5kgs(160lbs) <BR> bench presses: 5x5@52.5kgs(116lbs) <BR> barbell rows: 5x5@62.5kgs(138lbs) <BR> <BR> Last set of barbell rows and the first set of squats were a bit challenging, the rest was fine. Wed, 12 Sep 2012 11:11:57 EST Today was an ST day... So, I did the following exercises: <BR> <BR> squats: 5x5@72.5kgs(160lbs) <BR> OH presses: 5x5@40kgs(88lbs) <BR> Dead lifts: 1x5@80kgs(176lbs)+1x5@90kgs(198lbs) <BR> <BR> Tomorrow I will see if I get some DOMS. Depending on how sore I get, I will increment by 2.5kgs(5.5lbs) all the weights. <BR> <BR> I don't do cardio in my ST days, because the above mentioned exercises pretty much cover all the muscles in the body, and trying to run with sore legs is funny at best, pretty stupid at worst. ... Mon, 10 Sep 2012 08:22:30 EST After a break of one week... ... I am back to work and working out. Yesterday I lifted weights: <BR> Squats: 70kgs (down from 80kgs a week ago) <BR> Bench presses: 50kgs (same as the last time) <BR> Barbell rows:60kgs (same as the last time) <BR> <BR> A week of recovery from intense weight lifting workouts felt great. It took me a full week to get rid of every ache in my muscles. When I hit the gym again yesterday, I had absolutely no pain at all. <BR> <BR> I had to drop to 70kgs from 80kgs in squats, because after 3 ... Sat, 8 Sep 2012 10:55:14 EST Today Strength Training.... OK, here are the stats: <BR> <BR> Squats:80kgs - OK! (God, it was HEAVY!) <BR> Bench Presses: 50kg - OK! (Finally I am getting challenged at this level) <BR> Barbell Rows:60kg - OK! (It was just right I think) <BR> <BR> My back is somewhat sore though, and I don't like it too much. Squats are to blame. Especially that of dropping your hip below your knees? That is crazy with 80kgs on your shoulders, because your back no longer remains straight, but inevitably begins to curve. That is when i... Thu, 30 Aug 2012 21:56:44 EST 40min cardio was the exercise of today. I was totally spent by the time I got home from gym. I checked the carb intake, and it was pretty low, less than 150g. I can tell the amount of carbs that I took in by my workout performance and how I feel after the workout. If it was not too well, and if I feel like spent after the workout, the carb intake was too low that day. No exceptions, this is almost always true for me. <BR> <BR> If I don't work out, I don't notice low carb intake though. Tue, 28 Aug 2012 22:21:25 EST Weight lifting: 9th week Squats:5x5@77.5kg - OK! <BR> OH Presses:5x5@42.5kg - OK! <BR> Deadlifts: 1x5@95kg - OK! <BR> <BR> So, total success this time. However, the form suffered in the last 2 sets of OH Presses. <BR> Mon, 27 Aug 2012 21:44:01 EST Finally some cardio... I had to skip yesterday's cardio workout because of very sore legs from my weight lifting sessions over the last week. My legs are far better today, but still they are not fully recovered. My next weight lifting session is tomorrow, so I am hoping that they fully recover by tomorrow in the evening, roughly 24 hours from now. <BR> <BR> At this point I came to deeply appreciate the importance of long enough rests in strength training. They are a must. Sun, 26 Aug 2012 20:08:19 EST ST workout today. Squats:75kgs - 5x5:OK! <BR> Bench press:47.5kgs - 5x5:OK! <BR> Bent over barbell row:57.5kgs - 5x5:OK! <BR> <BR> Last 2 sets of squats were hard. Bench presses are the easiest; barbell rows were kind of hard too. <BR> <BR> Will do only cardio over the weekend. <BR> Fri, 24 Aug 2012 22:02:23 EST After a heavy lifting workout... I just wanted to share my experience after yesterday's weight lifting workout. I did squats with 72.5kgs, I failed the overhead presses at 42.5kgs, and deadlifted successfully 90kgs. All this was in 30-35mins, and I was feeling tired, but not wasted. <BR> <BR> At home I had my dinner, and by 10:30, I was sleepy. Considering that I go to bed midnight or some minutes past midnight, this was strange. But I could tell I was sore all over my body, because of the weight training. I woke up twice ... Thu, 23 Aug 2012 12:43:21 EST Mixed results.... Now that I am lifting nontrivial weights, some lifts are not successful: <BR> <BR> Squats: 72.5kgs - OK <BR> OH Presses: 42.5kg - Fail! <BR> Deadlifts:90kgs - OK <BR> <BR> Next week Monday I will try again OH Presses at 42.5kg. I actually failed at the last (5th) set (isn't it always the last set?), 3rd rep. Wed, 22 Aug 2012 21:02:08 EST Today 40min run on the treadmill was the exercise. It was not intense, but I comfortably managed to run 4 miles in 40mins, which is OK. I did not sleep too well last night, so I was a bit too hungry today. Tomorrow ST continues. Tue, 21 Aug 2012 22:25:52 EST Strength training week 7 starting today. Squats:70kgs <BR> Bench Presses:45kgs <BR> Barbell Rows:55kgs <BR> Mon, 20 Aug 2012 23:35:34 EST Intense Cardio day... Today's cardio was pretty intense, in fact my legs got sore because of running about 5% faster than usual. I ran at 7mph for 25 mins, and then 10 mins more cooling down. All along, the average slope was 2%, but it varied between 0% and 5%. After 15 mins, I started to feel my leg muscles going into anaerobic zone, and by 25mins, they were pretty much on the verge of exhaustion, so I slowed down. Nice experiment. <BR> <BR> Every Sunday is my intense cardio day. I usually take Saturday off, but... Sun, 19 Aug 2012 20:39:16 EST Today was an ST day... Stats of today's workout: <BR> <BR> Squats: 67.5kgs <BR> OH Presses: 40kgs <BR> Deadlifts: 85kgs <BR> <BR> I have dead-lifted more than my own weight, 1 set of 5 reps! OH presses are the most difficult for me, but I am getting stronger. Squats are also getting pretty hard now. Fri, 17 Aug 2012 22:06:57 EST Today was a light cardio day. It lasted 30 minutes. I had a slight headache before I went to the gym, but now I seem to be fine. Hope it is nothing. Tomorrow I continue with my strength training program. Thu, 16 Aug 2012 22:05:14 EST Today was an ST day... So I did: <BR> Squats: 65kgs, 25 reps <BR> OH Presses: 40kgs, 19 reps <BR> Deadlifts:105kgs, 2 reps <BR> <BR> These weights were from the memory because I forgot to take my smartphone with me to the gym. They should have been 67.5kgs, 40kgs, and 85kgs. As you can see, basically it was a useless workout, except that I got to see what my 2 rep deadlift max is: 105kgs. Not bad. That is 231lbs. Well above my own body weight. <BR> <BR> The good news is that I lost 1 kg finally after more than 2 ... Wed, 15 Aug 2012 20:46:16 EST Intense cardio day. Today I did 35 mins at a pace of 9min/mile. I did fine, but I don't think I could run same duration at 8min/mile. Tue, 14 Aug 2012 20:41:57 EST Light cardio Today was a day of light cardio, about 30 mins of running on treadmill. Tomorrow I will do it a bit more intense, again 30 minutes, but more intense. Monday starts the week 6 of strength training through heavy lifting. Sat, 11 Aug 2012 21:38:04 EST Strength training day Squats: 62.5kg <BR> OH Press: 37.5kg <BR> Deadlift: 80kg <BR> <BR> Next time I will deadlift a weight equal to my own body weight! How cool is that? Fri, 10 Aug 2012 21:37:09 EST Cardio day... Today I did moderate intensity cardio for about 40 minutes (600kCals), which was pretty pleasant. Since I started ST, I am usually sore in my arms, chest and legs too. So I can't really do very intese cardio. Usually my Sunday workout is pretty intense cardio. Other days, just regular cardio in days I don't do ST. It is impossible for me to do cardio right after ST, because I lift heavy. Thu, 9 Aug 2012 23:12:05 EST