Hello everyone,
I began weightlifting in the fall of 2008, but I didn’t really have a structured program until June. So, I’ve decided to keep a log, but I don’t exactly remember what I did so I’ll start from scratch. In June I started a 5×5 program that I found on stronglifts.com. It consists of two workouts:
Workout A
Squat 5×5
Bench Press 5×5
Barbell Rows 5×5
Dips 3xF
Reverse Crunch 3×12
Workout B
Squat 5×5
Overhead Press 5×5
Deadlift 1×5
Pull-ups/Chin-ups 3xF
Prone Bridges 3×30 sec
So you workout 3 times a week, alternating workouts each day. Each workout you add 5 pounds to each exercise, and you keep doing so until you can’t complete five sets of five reps for an exercise. When that happens, you decrease weight for that specific exercise by 10 percent, but continue to increase weight for all the other exercises. So, I’m supposed to do this “two steps forward, one step backwards” approach until I can squat 1.5 times my weight. If you’re interested, check out stronglifts.com
So I’ll start my log by recording what I did yesterday:
19.August.2009
Workout B
Squat – 100 lbs.
Overhead Press – 60 lbs.
Deadlift – 65 lbs.
Pull-ups – 1:10, 2:7, 3:4, 4:3, 5:3
Prone Bridges – 3×30 sec
Cardio – 45 minutes stationary bike
I was in Houston for this workout so I went to a gym called Pelican gym. The bicycles here seemed a little harder so I was kind of surprised. The gym was alright, it was the only place I could find that offered a short term rate. Usually I go to Gregory Gym at UT, so I only have to pay if I need to put my stuff in a locker. Anyways, the workout went well and I felt pretty good.
21.August.2009
Workout A
Squat – 105 lbs.
Bench Press – 115 lbs.
Barbell Rows – 50 lbs.
Dips – 1:10, 2:9, 3:8, 4:5, 5:3
Reverse Crunch – 1:30, 2:20, 3:20
Cardio – 45 mins. Stationary Bike
Today, I was able to increase weight on every exercise, but on the bench press I had to ask a guy to spot me so I’m probably going to have to deload either the next time, or the time after that. But anyways it’s 115 lbs. and pretty close to my weight of 130. Also, it’s starting to get a little hard on the squats but I was still able to do them. There’s less soreness when I go down so that’s definitely good to know. I’m pretty satisfied with my dip progress so far. Once I hit 3 sets of 10 I’m going to start adding weight, which should be exciting (also makes me look macho!).
24.August.2009
Workout B
Bench Press – 1:120 lbs., 2:120 lbs., 3:120 lbs., 4:110 lbs., 5: 110 lbs., 6: 110 lbs.
Squat – 110 lbs.
Overhead Press – 65 lbs.
Deadlift – 65 lbs.
Pull-ups – 1:10, 2:5, 3:3, 4:7, 5:5
Prone Bridges – 3×35 sec
Cardio – 8 minutes stationary bike
I started the wrong workout today! I realized my mistake after I had finished doing my bench presses. While I was doing them, I was wondering why it was so hard to just do 5 more pounds when I realized that I had just done them the last workout so I must have still been recovering. Anyways, I finished the rest of workout B, all of which was harder because of my mistake. I also could have done 5 more lbs. on the deadlift but I had forgotten that I had done 65 last time. It’s probably that I just moved from Houston to Austin today so I’m probably still getting settled. Anyways, i’m going to deload 10% on the bench press and overhead press next time, and maybe the squats too. Another thing to note is that Gregory Gym just upgraded their stationary bikes, which is exciting because they’re new, but also frustrating because I also have to learn how to use them. Anyways, I switched from a recumbent bike to an upright, and my quads were burning after 8 minutes! I’m going to have to ease my way back to 45 minutes over the next several workouts.
26.August.2009
Workout A
Squat – 115 lbs.
Bench Press – 105 lbs.
Barbell Rows – 55 lbs.
Dips – 1:10, 2:10, 3:10, 4:8, 5:4
Reverse Crunch – 1:30, 2:20, 3:23
Cardio – 45 mins. Stationary Bike
Today I deloaded to 105 lbs. on the bench press, which was moderately difficult because I had also done the exercise on Monday. I was able to add weight to all the other exercises, as expected. I was satisfied with my dips because I finally reached 3 sets of ten, plus two more sets! Now I can start adding weight using a dip belt, which is pretty much a belt with a chain attached to it, with the weight dangling from the chain in between your legs. This will make me look extra-manly at the gym. I managed to squat 115 lbs. with a lot of difficulty, so I’ll probably reach my limit on Friday. Also, today was the first day that I squatted more than I benched, which I expected to happen at some point. Instead of going to Gregory today, I went to the Rec Sports center which happened to have the old bicycles that I’m used to. So, I was able to do the whole 45 mins. on the bike.
28.August.2009
Workout B
Squat – 120 lbs.
Overhead Press – 60 lbs.
Deadlift – 70 lbs.
Chin-ups – 1:10, 2:8, 3:4, 4:4, 5:3
Prone Bridges – 3×35 sec
Cardio – 45 minutes stationary bike
31.August.2009
Workout A
Squat – 125 lbs.
Bench Press – 110 lbs.
Barbell Rows – 60 lbs.
Dips – 1:10, 2:10, 3:10, 4:10, 5:6 – first three sets weighted at 2.5 lbs.
Reverse Crunch – 1:30, 2:25, 3:25
Cardio – 45 mins. Stationary Bike
2.September.2009
Workout B
Squat – 130 lbs.
Overhead Press – 65 lbs.
Deadlift – 75 lbs.
Pull-ups – 5×5, weighted at 2.5 pounds, 6:3, 7:4
Prone Bridges – 3×40 sec
Cardio – 45 minutes stationary bike
Today I reached an important milestone in the fact that I can now squat my own weight! I also started adding weight to my pull-ups, but I couldn’t quite put my chin above the bar on the last couple of reps, so I’ll probably take the weight off and work my way back up next time. Anyways, I’m almost to the point where I can squat with two full plates which is another important milestone. Today, I reduced the wattage on the stationary bike to give me more power on the squats. I was able to increase weight on all the other exercises, though.
4.September.2009
Workout A
Squat – 135 lbs.
Bench Press – 115 lbs.
Barbell Rows – 65 lbs.
Dips – 5×5 weighted at 5 lbs. 6:6
Reverse Crunch – 1:30, 2:25, 3:27
Cardio – 45 mins. Stationary Bike
6.September.2009
Workout B
Squat – 115 lbs.
Overhead Press – 70 lbs.
Deadlift – 80 lbs.
Chin-ups – 1:10, 2:9, 3:5, 4:4, 5:2
Prone Bridges – 3×45 sec
Cardio – 45 minutes stationary bike
9.September.2009
Workout A
Squat – 120 lbs.
Bench Press – 120 lbs.
Barbell Rows – 80 lbs.
Dips – 5×5 weighted at 7.5 lbs. 6:15
Reverse Crunch – 1:30, 2:25, 3:30
Cardio – 45 mins. Stationary Bike
11.September.2009
Workout B
Squat – 125 lbs.
Overhead Press – 75 lbs.
Deadlift – 85 lbs.
Pull-ups – 5×5 weighted at 2.5 lbs. 6:5
Prone Bridges – 3×50 sec
Cardio – 11 minutes stationary bike
14.September.2009
Workout A
Squat – 130 lbs.
Bench Press – 110 lbs.
Barbell Rows – 75 lbs.
Dips – 5×5 weighted at 10 lbs. 6:17
Reverse Crunch – 1:30, 2:30, 3:25
Cardio – 45 mins. Stationary Bike
16.September.2009
Workout B
Squat – 135 lbs.
Overhead Press – 3×5 at 80 lbs. 2xF
Deadlift – 90 lbs.
Chin-ups – 5×5 weighted at 2.5 lbs. 6:2
Prone Bridges – 3×55 sec
Cardio – 45 minutes stationary bike
18.September.2009
Workout A
Squat – 125 lbs.
Bench Press – 115 lbs.
Barbell Rows – 80 lbs.
Dips – 5×5 weighted at 12.5 lbs. 6:18
Reverse Crunch – 1:30, 2:30, 3:30
Cardio – 45 mins. Stationary Bike
21.September.2009
Workout B
Squat – 130 lbs.
Overhead Press – 70 lbs.
Deadlift – 95 lbs.
Pull-ups – 1:10, 2:10, 3:4, 4:4, 5:3
Prone Bridges – 3×60 sec
Cardio – 45 minutes stationary bike
23.September.2009
Workout A
Squat – 135 lbs.
Bench Press – 120 lbs.
Barbell Rows – 85 lbs.
Dips – 5×5 weighted at 15 lbs. 6:14
Reverse Crunch – 1:30, 2:30, 3:20
Cardio – 45 mins. Stationary Bike
25.September.2009
Workout B
Squat – 140 lbs.
Overhead Press – 75 lbs.
Deadlift – 100 lbs.
Chin-ups – 1:10, 2:10, 3:7, 4:3
Prone Bridges – 3×60 sec
Cardio – 45 minutes stationary bike
28.September.2009
Workout A
Squat – 145 lbs.
Bench Press – 115 lbs.
Barbell Rows – 90 lbs.
Dips – 1:10, 5×5 weighted at 17.5 lbs.
Reverse Crunch – 1:30, 2:30, 3:30
Cardio – 45 mins. Stationary Bike
30.September.2009
Workout B
Squat – 135 lbs.
Overhead Press – 3×5 80 lbs., 4:3 80 lbs., 1×5 50 lbs.
Deadlift – 105 lbs.
Chin-ups – 5×5 2.5 lbs. 6:5
Prone Bridges – 3×60 sec
Cardio – 45 minutes stationary bike
2.October.2009
Workout A
Squat – 140 lbs.
Bench Press – 120 lbs.
Barbell Rows – 95 lbs.
Dips – 1:5, 5×5 weighted at 20 lbs.
Reverse Crunch – 1:30, 2:30, 3:30
Cardio – 45 mins. Stationary Bike
5.October.2009
Workout B
Squat – 145 lbs.
Overhead Press – 70 lbs.
Deadlift – 110 lbs.
Pull-ups – 5×5 2.5 lbs. 6:3
Prone Bridges – 3×60 sec
Cardio – 45 minutes stationary bike
7.October.2009
Workout A
Squat – 150 lbs.
Bench Press – 125 lbs.
Barbell Rows – 85 lbs.
Dips – 1:5, 5×5 weighted at 22.5 lbs.
Reverse Crunch – 1:30, 2:30, 3:35
Cardio – 45 mins. Stationary Bike
9.October.2009
Workout B
Squat – 135 lbs.
Overhead Press – 75 lbs.
Deadlift – 115 lbs.
Pull-ups – 5×5 5 lbs. 6:3
Prone Bridges – 3×60 sec
Cardio – 45 minutes stationary bike
12.October.2009
Workout A
Squat – 140 lbs.
Bench Press – 115 lbs.
Barbell Rows – 90 lbs.
Dips – 1:5, 5×5 weighted at 25 lbs.
Reverse Crunch – 1:30, 2:30, 3:35
Cardio – 45 mins. Stationary Bike
14.October.2009
Workout B
Squat – 145 lbs.
Overhead Press – 5×4 80 lbs.
Deadlift – 120 lbs.
Chin-ups – 5×5 5 lbs. 6:3
Prone Bridges – 3×60 sec
Cardio – 45 minutes stationary bike
16.October.2009
Workout A
Squat – 150 lbs.
Bench Press – 120 lbs.
Barbell Rows – 95 lbs.
Dips – 1:5, 5×5 weighted at 27.5 lbs.
Reverse Crunch – 1:30, 2:30, 3:35
Cardio – 45 mins. Stationary Bike
19.October.2009
Workout B
Squat – 155 lbs.
Overhead Press – 70 lbs.
Deadlift – 125 lbs.
Pull-ups – 5×5 7.5 lbs. 6:3
Prone Bridges – 3×60 sec
Cardio – 45 minutes stationary bike
21.October.2009
Workout A
Squat – 140 lbs.
Bench Press – 5×4 125 lbs.
Barbell Rows – 85 lbs.
Dips – 1:5, 5×5 weighted at 30lbs.
Reverse Crunch – 1:30, 2:30, 3:35
Cardio – 45 mins. Stationary Bike
23.October.2009
Workout B
Squat – 145 lbs.
Overhead Press – 75 lbs.
Deadlift – 130 lbs.
Chin-ups – 5×5 7.5 lbs. 6:4
Prone Bridges – 3×60 sec
Cardio – 45 minutes stationary bike
26.October.2009
Workout A
Squat – 150 lbs.
Bench Press – 115 lbs.
Barbell Rows – 90 lbs.
Dips – 1:5, 5×5 weighted at 32.5 lbs.
Reverse Crunch – 1:30, 2:35, 3:20
Cardio – 45 mins. Stationary Bike
28.October.2009
Workout B
Squat – 155 lbs.
Overhead Press – 5×4 80 lbs.
Deadlift – 135 lbs.
Pull-ups – 5×5 10 lbs.
Prone Bridges – 3×60 sec
Cardio – 45 minutes stationary bike
31.October.2009
Workout A
Squat – 160 lbs.
Bench Press – 5×4 120 lbs.
Barbell Rows – 95 lbs.
Dips – 1:5, 5×5 weighted at 35 lbs.
Reverse Crunch – 1:30, 2:35, 3:30
Cardio – 73 min. Road bike, 10 min. Jogging
2.November.2009
Workout B
Squat – 145 lbs.
Overhead Press – 70 lbs.
Deadlift – 140 lbs.
Chin-ups – 5×5 10 lbs.
Prone Bridges – 3×60 sec
Cardio – 45 minutes stationary bike
4.November.2009
Workout A
Squat – 150 lbs.
Bench Press – 115 lbs.
Barbell Rows – 100 lbs.
Dips – 1:5, 5×5 weighted at 25 lbs.
Reverse Crunch – 1:30, 2:35, 3:40
Cardio – 45 minutes stationary bike
6.November.2009
Workout B
Squat – 155 lbs.
Overhead Press – 75 lbs.
Deadlift – 145 lbs.
Pull-ups – 5×4, 1×3 12.5 lbs.
Prone Bridges – 3×30 sec, weighted at 25 lbs.
Cardio – 45 minutes stationary bike
9.November.2009
Workout A
Squat – 160 lbs.
Bench Press – 120 lbs.
Barbell Rows – 105 lbs.
Dips – 27.5 lbs.
Reverse Crunch – 1:35, 2:35, 3:40
Cardio – 45 minutes stationary bike, 10 minutes jogging
11.November.2009
Workout B
Squat – 165 lbs.
Overhead Press – 80 lbs.
Deadlift – 150 lbs.
Chin-ups – 5 lbs.
Prone Bridges – 3×30 sec, weighted at 35 lbs.
Cardio – 45 minutes stationary bike, 10 minutes jogging
13.November.2009
Workout A
Squat – 150 lbs.
Bench Press – 4×5, 1×4 125 lbs.
Barbell Rows – 95 lbs.
Dips – 30 lbs.
Reverse Crunch – 1:35, 2:35, 3:10
Cardio – 1 hour road bike
Out of pure boredom I decided that I no longer wish to use the stationary bike at the gym, but rather outside on my bike instead.
16.November.2009
Workout B
Squat – 155 lbs.
Overhead Press – 4×5, 1×4 85 lbs.
Deadlift – 155 lbs.
Pull-ups – 5 lbs.
Prone Bridges – 3×30 sec, weighted at 45 lbs.
Cardio – 45 minutes stationary bike
18.November.2009
Workout A
Squat – 160 lb.
Bench Press – 115 lb.
Barbell Rows – 95 lb.
Dips – 32.5 lb.
Reverse Crunch – 1:35, 2:35, 3:20
Cardio – 45 minutes stationary bike
20.November.2009
Workout B
Squat – 165 lbs.
Overhead Press – 75 lb.
Deadlift – 135 lbs.
Chin-ups – 7.5 lbs.
Prone Bridges – 3×30 sec, weighted at 35 lbs.
Cardio – 50 minutes road bike
21.December.2009
Workout A
Squat – 95 lb.
Bench Press – 95 lb.
Barbell Rows – 75 lb.
Dips – 15 lb.
Reverse Crunch – 1:20, 2:20, 3:20
Cardio – 2 hours road bike
OFFSEASON: alright, so I took a few weeks off here, not exactly voluntary, but I got the Flu so I had to take a while off anyway…I’ve been consistent with weight training since the end of January, but I’ve been to lazy to update my records. By now the main difference is that I’ve moved completely off the stationary bike and have transitioned fully into road cycling, as my knees feel better.
26.March.2010
Workout B
Squat – 155 lbs.
Overhead Press – 75 lb.
Deadlift – 140 lbs.
Chin-ups – 2.5 lbs.
Calf Raises – 90 lbs.
Prone Bridges – 3×60 sec.
Reverse Crunch – 3×20
Cardio – 2.5 hours road bike – 45 miles
14.April.2010
Workout B
Squat – 170 lbs.
Overhead Press – 70 lb.
Deadlift – 160 lbs.
Pull-ups – 7.5 lbs.
Prone Bridges – 3×60 sec.
Reverse Crunch – 3×20
Cardio – 2.5 hours road bike – 40 miles
16.April.2010
Workout A
Squat – 175 lb.
Bench Press – 120 lb.
Barbell Rows – 110 lb.
Dips – 45 lb.
Reverse Crunch – 1:30, 2:35, 3:35
Cardio – 2 hours road bike
Note: It’s been many months since I last updated, and from the end of May to November I had been off and on weightlifting. For the last two and a half months, however, I’ve been pretty consistent so here’s an update. I stopped keeping track of my cardio because I now treat it separately from strength training. I’ve also split the workouts over 6 days so I do two or three exercises per session, depending on the workout. My upper body has been lacking in development but I’ve been reaching new maximums for lower body exercises, probably due to cycling. I suppose when you gain something in one place, you lose it in another. Anyway, I don’t want my upper body to waste away so I’ll continue to work on it.
6.January.2010
Mixed Workout
Bench Press – 115 lb.
Squat – 170 lb.
7.January.2011
Workout A
Barbell Rows – 100 lb.
Dips – 42.5 lb.
Reverse Crunch – 1:25, 2:25, 3:30
9.January.2011
Workout B
Squat – 175 lb.
Overhead Press – 75 lb.
Deadlift – 165 lbs.
Pull-ups – 1:5, 2:5, 3:5, 4:5, 5:3
Prone Bridges – 3×60 sec.
24.July.2011
Current Stats as of today:
Squat: 205 lb.
Bench Press: 130 lb.
Overhead Press: 85 lb.
Deadlift: 200 lb.
Dips: 50 lb.
Barbell Rows: 115 lb.
Hang Cleans: 85 lb.
Pull-ups: 5 lb.