Tuesday, July 5, 2011

July 4, 2011 Workout Summary

My 13th StrongLifts 5x5 workout.
StrongLifts 5x5 Progress 7/4/2011
StrongLifts 5x5 Progress 7/4/2011

LiftStart (6/6/2011)Current (7/4/2011)Gain
Squat135 lbs185 lbs+50 lbs
Deadlift185 lbs235 lbs+50 lbs
Bench145 lbs165 lbs+20 lbs
Rows60 lbs90 lbs+30 lbs
Overhead Press45 lbs70 lbs+25 lbs
Calves90 lbs115 lbs+25 lbs
Abs0 lbs7.5 lbs+7.5 lbs
Weight154.6 lbs163.2 lbs+8.6 lbs

I completed 5/5/5/2/0 at 185 lbs.  I had to get up and go straight to my workout which I've never done before. I literally felt like I was still asleep when I was doing squats. It was just no use. I couldn't motivate my body. This is my third failure and I'll have to deload 20 lbs next time. I won't complain though. To be honest, I don't really like squatting when I don't feel like I'm going all the way down. Going back down to 165 lbs should make it easy enough to drop below parallel and actually feel good about my squats.

I completed 5/5/5/5/4 at 165 lbs.  After my first set of bench, I felt my body come back alive. My 2nd, 3rd, and 4th sets went really well, and I felt strong doing them. My 5th set, I was really close. I got the 4th rep with a struggle, but I only made it about half way up on my last rep. The guy spotting me decided I didn't need a lot of help and BARELY helped me on the last rep. It felt like it took a minute to complete the last rep with the tiny amount of help he was giving me, hahaha.

I completed 5x5 at 90 lbs

I completed 5x5 at 115 lbs. I was only taking 30 seconds rest because another guy was waiting on the machine and didn't want to work in. My calves were really tight when I stepped off the machine. I think that I'm going to move calf raises to my other workout, because 5x5 rows is starting to take extra time, and I'd like to knock out calves on my 1x5 deadlift days.

I completed 5x5 at 7.5 lbs. Just like I'd hoped, my form was good, and I nailed all my reps.

I weighed 163.2 lbs. Another personal record. I guess I should stop being surprised when my weight goes up. Weighing myself after working out is turning out to be pretty consistent. And I'm eating 3200 kcals everyday without fail. I never miss a day even on weekends which most people seem to struggle with. I guess that I've been fed up with my weight for so long that I'm dead serious about gaining now, and I would never accept a day where I cheated. If you want to gain weight, eat your calories and don't leave any excuses. Same for losing weight. Don't go over your calories, ever. If you over-eat in the morning, don't give me any of that crap about "Oh, well I missed up and now the day is ruined so I'll eat whatever I want today and do better tomorrow". NO. If you overeat in the morning, STOP eating. Yeah, you'll be hungry, but it's your fault. Just like if I don't get my calories in the morning.  I don't give up, I eat until I want to puke in the evening to make up for it. Sorry for the rant, but I'm tired of excuses. I will no longer except them from myself, and I think anyone else serious about changing their weight should do the same.


  1. Good advice at the end. I am one of those "struggles on weekend" hardgainers. Too many distractions, etc.

    I am interested in how you get to your caloric intake goals. I am about to post a blog entry about my intake yesterday. I'd be interested in a typical day for you.

  2. I used to struggle on weekends. Weekends naturally lack the structure that makes weekdays so easy. But I've been skinny for so long that it's like a switch just flipped in my head, and now I'm OCD about getting my calories in. I guess that I've finally accepted that I have to meet my goals everyday to see slow steady progress. It's like I can clearly see the path to the body that I want for the first time, and my mind won't let me step off the path.