Not an SS LOG; Lots of Excuses
SS LOG
KY
Age 28
Height 6'
Weight 185
History; No athletics, no exp in gym till 23.
Regular working with free weights and BB since 23.
Posted routine here, got flamed and recommended to SS.
Started SS appx. 1 month ago.
I'm working alternating days on M/W/F of Squats/DL/Bench and Squats/Press/PC all 3x5 after warm ups. except the DL(1x5)
Today 2/1/10 my lifts were;
Squat 3x5 @ 265
DL 1x5 265
Bench 3x5 235
I added 10lbs to my squat since friday, form felt good.
Also added 10 lbs to my DL wich was quite tough. I felt it immediately in the small of my back but there was no pain.
My bench also went up 5lbs since last bench. 3x5 with no help. Felt very good.
So I haven't gained any real weight since I started a month ago, which doesn't bother me.
I'd be fine with adding weight and cutting later if my progress started to stall. I'll post my diet soon.
I don't have a great stretching routine for before and I have been only doing a 5 min warm up on a treadmill with no cool down.
I'm not sure if this is bad. I actually will do a 10/15 min 4.0mph walk after once and a while.
So there it is.
Yea, I feel you, its not my style to fanboi but he was a hero growing up for sure so gotta show some love.
This gym is elite. Gm makes 250k apparently. I'm lucky to live so close, I've been grinding this place for 5 years, anyone that wants to come check it out holla I get 2 passes a month.
trapdl
4x3x365
5x315
chins weighted
rows
pulldowns
squat
3x5x315
pulldowns
ghr
bench
265x5
270x5,4,3
265x5
squat
3x5x225
decline press
hour sauna
trap dl
2x5x315
3x365
pulldowns
chins
rows
reevaluating goals just doing maintenance for now
home workout
bench
5x8x185
am workout gym
hour sauna pre
bench
245x5
265x3
275x5,4
225x5,8
drop down sets for reps
squats
4x10x275
shouldve hit the last set of 10
weighted chins, pulldowns
got some rest in between last session and this one, I was pretty fresh, took a minute to get warm but a decent bench session
10x5x245
decline
3x10x205
db presses
situps
Another week off for head cold
4x 1min 45 lb weighted plank
4x 15 65lb kb swings
4x 1 min 75 lb kb carries
75 med height box jumps
4x 25 decline situps + 20lbs
trap dl
10x225
3x4x315
pulldowns
sauna steam
mildly annoyingly difficult cause recovering cold and lazy week
4/2
squat
3x5x275
bench
3x5x275
today
bench 3x5x245
decline +sauna
trap dl
5x315
4x365
2x5x315
2x5x275
pulldowns + chins + little sauna
better than nothin
Im pretty happy about this workout. Its really enjoyable to be able to knock out a day like this without breaking much of a sweat and really only taking a minute 2 max between sets. However, my overall fitness isnt where I want it to be and can Ill get closer when I start doing some high hr stuff instead of just maintaining strength. Would like to cut to 190 asap, at 205 right now. Been putting it off.
bench
7x5x255
squat
7x8x225
Last night I walked 3 stories of stairs at the park by my house w a 30 lb weighted vest
25 min
Today
Trap dl
225x5
275x5
3x5x315
365x3,2,1
pulldowns and weighted chins
played a lot of poker over the weekend, missed workouts, rust AF session today but will knock the dust off this week
bench
5x5x245
squat
3x5x275
3x5x225
trap dl
2x5x275
3x5x315
chins,pulldowns,rows
squat
3x5x225
bench
5x5x245
3x3x265
yest;
Trapdl
2x5x315
365x2,1
chins
+65, 10x1
+35, 4x4
rows,pulldowns,carries,little abs
stairs +30 x30min @ 7/8
(30lb vest)
bench
3x5x275
hopeful to go up a little more and test 1rm before any serious cutting
squat
2x5x225
5x275
decline bench
5x5x275
trap dl
2x2x375
3x5x315
pulldowns chins rows
bench
8x5x230
home workout
bench
3x5x265
tried something new my buddy was doing today
squat
10x135
9x155
8x175
7x195
6x225
5x245
4x265
3x285
2x305
1x325
I enjoyed this a lot, it was a nice return to the squat rack its been a few weeks. wasnt really hard but with little to no rest it became tough, knocked some rust off
Trap dl
3x5x325
Pull-downs rows and
3x2, 3x3
x65lb weighted chins
One of these days I’ll get sufficiently fed up with Nicotine and take this log to the next level
5 rounds
5x205 bench
35 leg raises
1min plank
30 min 2x15 lb kettlbell carry + 10 min stairs
little home workout after long work weekend
