Logbook - jageerdar

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Re: Logbook - jageerdar

Postby jageerdar » Wed Nov 11, 2009 1:48 am

Week 11 workout #21
Squat
2x5 20 kg
1x5 50 kg
1x3 70 kg
1x2 85 kg
3x5 98.75 kg

Bench
2x5 20 kg
1x5 40kg
1x3 55 kg
1x2 65 kg
1x5, 1x3 76.25 kg

I need to start eating and sleeping properly or this is a waste of time. What a joke of a workout.
jageerdar
 
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Re: Logbook - jageerdar

Postby hsingh » Wed Nov 11, 2009 11:46 pm

I'm sure you already know this but a friendly reminder never hurt anyone. Your body grows when you sleep not when you workout, resting is a bigger part of fitness than most of us (including me) realize. Make sure you get your zzz's
hsingh
 
Posts: 1187

Re: Logbook - jageerdar

Postby jageerdar » Thu Nov 12, 2009 9:39 am

You are completely right hsingh, rest is key. I've neglected rest too much and it's showing in the gym. I've made two changes so far A) eating less at night, b)trying to sleep more. A faciliates b by not requiring me to wake up in the middle of the night, although i still find myself doing it out of habit.

Funny story to share with you guys.

Yesterday i was working in the office and the cleaner came in at the end of the day and was emptying my bin when he pulled out a 1 Litre carton of milk and said "Only one?" -- And this just now i was waiting for the lift to go downstairs and met him and he said, "going home?" and i said, "nah going to get milk" while motioning a drinking movement. And he said simply, "you drink too much milk". LOL! Even the cleaner is telling me off for my milk drinking habits, not just mum at home, who complains about the always empty fridge.
jageerdar
 
Posts: 1187

Re: Logbook - jageerdar

Postby jageerdar » Thu Nov 12, 2009 2:24 pm

Week 11 workout #22
Squat
2x5 20 kg
1x5 60 kg
1x3 75 kg
1x2 85 kg
1x1 90 kg
3x5 100 kg

Press
2x5 20 kg
1x5 40 kg
1x3 45 kg
1x2 50 kg
1x5, 1x4, 1x3 57.5 kg

Powercleans
2x5 20 kg
1x3 50 kg
1x2 55 kg
5x3 60 kg

Deadlift
1x3 90 kg
1x2 115 kg
1x1 125 kg
1x5 130 kg

Good solid workout. Increasing protein intake had an INSTANT effect. Who would have thought? It was a miraculous transformation. Soreness went away, my so called glute injury disappeared. I also slept better last night. Which had the most effect? Doubling protein intake or sleeping better? Lets try to do both from now on. I failed the presses because well, i had to decide whether to attempt 56.25 again (and smash it), or attempt 57.5 kg. I went the with the latter. Next press workout i'll probably repeat today's weight. Feeling good, time to sleep. Oh and nice to get a 100kg squat. Next goal is 110kg. Deadlift PR was nice too :)
jageerdar
 
Posts: 1187

Re: Logbook - jageerdar

Postby jageerdar » Sun Nov 15, 2009 1:04 pm

Week 11 workout #23
Squat
2x5 20 kg
1x5 60 kg
1x3 75 kg
1x2 85 kg
1x1 95 kg
3x5 101.25 kg

Bench
2x5 20 kg
1x5 50kg
1x3 60 kg
1x2 70 kg
1x2, 77.5 kg

As you can see i failed the bench and once again abandoned the workout early. Eating and sleeping poorly, have got a lot of other things going on in my life right now that are having a detrimental effect on lifting. This is around the time i usually quit and giveup so lets see what happens.
jageerdar
 
Posts: 1187

Re: Logbook - jageerdar

Postby Canuck Singh » Sun Nov 15, 2009 6:31 pm

don't worry, keep it up
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Re: Logbook - jageerdar

Postby jageerdar » Thu Dec 17, 2009 1:43 am

Well i've had layoff for about 2 weeks now due to overtraining and injury. Starting to feel better and should be back under the bar soon. Annoying to lose all those posts hope that doesn't happen again!

My last workout involved squatting 107.5 kg, let's see where I can pick up from where I left off.
jageerdar
 
Posts: 1187

Re: Logbook - jageerdar

Postby jageerdar » Thu Dec 24, 2009 1:26 pm

Ok finally got a workout in, i'm back on the wagon. I didn't write down any numbers because i was training with my mate and it was all wishy washy today, didn't really have much of a plan except goals for the end of the year. My weight selection was poor anyhow.

Here is what i recall from memory:

Week 52 workout #2x
Squat
2x5 20 kg
1x5 60 kg
1x3 80 kg
1x2 90 kg
1x1 100 kg
1x3 110 kg (PR)
1x1 106.25 kg
1x1 100 kg

Press
2x5 20 kg
1x5 40 kg
1x3 50 kg
1x2 52.5 kg
1x4, 1x5, 1x3 56.25 kg

Bench
2x5 20 kg
1x5 50kg
1x3 60 kg
1x2 70 kg
1x3, 1x2, 1x2 73.75, 72.5 kg

It's ok, next workout i'll pick my weights better and hit all the sets.
jageerdar
 
Posts: 1187

Re: Logbook - jageerdar

Postby hsingh » Thu Dec 24, 2009 9:36 pm

Well i've had layoff for about 2 weeks now due to overtraining and injury
Make sure you completely recover from the over training and injury before getting back into it. Over training can take in the order of months to recover from, "over reaching" however can be recovered from in a few weeks.

Complete rest does not always equal complete recovery either. Generally, if over training has occurred, one should stop the heavy weights, only lift the warmup sets of each exercise and call it a day. That gives your nervous system a chance to recover but keeps your muscles nice and strong. This can be done for months on at end (lets hope over training is not this serious however) and give the body a chance to recover without losing any of the strength that has been gained over years of ball busting in the gym.
hsingh
 
Posts: 1187

Re: Logbook - jageerdar

Postby jageerdar » Sun Dec 27, 2009 8:13 am

hsingh i see what you're saying. I over-reached not overtrained since I wasn't doing nearly enough volume on the weights. But the basketball does kill me, i played on friday and skipped my saturday weights workout because the knees were a bit tender. Will lift today.

Guys i'm thinking of taking up drinking as my new years resolution. Any thoughts? I've never drunk in my 26 years on this planet.. now i'm tempted to for social reasons because i hate being the sober guy at the pub without a pint in my hands.
jageerdar
 
Posts: 1187

Re: Logbook - jageerdar

Postby jageerdar » Mon Jan 04, 2010 2:53 pm

Week 1 workout #1
Squat
2x5 20 kg
1x5 60 kg
1x3 80 kg
1x2 90 kg
1x5, 1x4 97.5 kg, 1x5 90 kg, 1x5 92.5 kg

Bench
2x5 20 kg
1x5 50kg
1x3 60 kg
1x2 70 kg
3x5 71.25 kg

Pullups
1x8, 1x5, 1x6 (max purple band off feet)
jageerdar
 
Posts: 1187

Re: Logbook - jageerdar

Postby hsingh » Mon Jan 04, 2010 5:34 pm

Guys i'm thinking of taking up drinking as my new years resolution. Any thoughts? I've never drunk in my 26 years on this planet.. now i'm tempted to for social reasons because i hate being the sober guy at the pub without a pint in my hands.
I can see where you are coming from, peer pressure can be a highly influential thing. Personally, I would recommend against it; too many empty calories. Rest is up to you.
hsingh
 
Posts: 1187

Re: Logbook - jageerdar

Postby Putt_Punjabi » Tue Jan 05, 2010 12:53 pm

I agree with Hsingh. I also tried my first beer couple weeks ago.. that shizz tasted NASTY! lol >.< I did not like it and I will not ever drink it again. I remember the old cousins friends crying about how they use to be so fit and then they started drinking... so think twice.
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Posts: 1187

Re: Logbook - jageerdar

Postby jageerdar » Wed Jan 06, 2010 8:42 am

Thanks guys. I had a beer on xmas eve, then tried spirits and more been on new years day, and whiskey on sunday, after which i realised alcohol is not for me. I am a big guy so it takes a lot of drinking for it to have an effect on me, after which i get pretty dehydrated so losing all that water doesn't bode well for the day after gyming. I just dont think my goals are comformable with drinking, i want to get strong and fit and do need alcohol to set me back. Having said that, it's kinda nice to know that if I am in a situation where i can drink to socialise, i will be able to -- although i much prefer being sober just because i like being in control. so there you go. no more drinking until at least march, and possibly june, because i have to beat putt to deadlifting 200kg first :)
jageerdar
 
Posts: 1187

Re: Logbook - jageerdar

Postby Putt_Punjabi » Wed Jan 06, 2010 12:44 pm

haha good to hear that.

I am still waiting on your deadlift update. I dropped weight and increased my deadlift... I will surely increase my 1rm next week. Eat your sabjea mundiah! lol
Putt_Punjabi
 
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