Chili's Spicey Spicey Journal.

16 May 2010 Sunday
Workout A
5 mins jump rope

3x10x108 Leg Press

1x8x35 Zercher Lunge

1x8x35 clean-grip Lunge

1x8x35 Squat-grip Lunge

1x7xBW, 1x4xBW, 1x1xBW Pushup

3x30x8 Bent over Row

2x8x12.5, 1x6x12.5 DB Bench Press

2x8x12.5, 1x10x12.5 DB Row

Tried to decide which grip I like best on lunges, I think I like the clean-grip best out of the 3 grips. DB Bench Press was tough and I wont bother adding weight to that exercise yet. All Rows were easy. I think the reason the DB bench press was tough is due to killing myself on doing 7 Pushups and then lactic acid and fatigue killing all other sets, should probably do 6.
Next workout I will go for 5 reps for 3 sets.
I lurvee leg press too.
I want to get some kettlebells, a bulgarian sandbag, a normal sandbag and a weightlifting belt with dip function, of which Im going to attempt to make my own during the course of the next few weeks.

Ok I havent Updated this in a while, but I have still been working out.
Changed workout regime because Im a maniac.


Current Workout
Following Pavels PTTP - M.Press and Deadlifts done 4-5 times a week.
1x5 for each exercise with a weight pretty much at my or close to 5RM.
I then drop the weight to 80% of the initial weight and continue to do sets untill my form breaks, or I cant physically function or I just think its enough - this typically results in 5-15 Sets x 5 Reps for both of the exercises.


I'l be honest though and my M.Press keeps stalling or has plateaud so will probably start alternating M.Press with another Pressing exercise between workouts.
Deadlift gone up almost 40KG in like 3 weeks now, but its starting to get pretty heavy and hard. Its probably the most intense thing I have done.
My Arms have gone up by like 1/3 Inch and legs bigger by an Inch which is cool too.

@Danny
Cool! Thanks for the link, watched most of them now - Rippetoe knows his stuff, when Im bored I'll probably buy his book.

Ok todays workout I think I managed a 92.5KG Deadlift for 3 Reps, I think this is stalling now too - Im starting to sacrifice weights for reps and not really improving since the last 2-3 workouts. I think Im going to terminate this cycle and take the rest of the week off and then start a new cycle, its a shame really because I wanted to get to 100KG for 5 reps in this cycle, but the fatigue is catching up with me, plus the M.Press has already stalled at like 35KG.
The rest of this week I think Im going to just do some cardio and conditioning workouts maybe fool about and learn some new exercises, but not heavy. Then I'l start a new cycle next week.
I've read its best to start a cycle with 70-80% of your 5RM which for me is about 70KG for the deadlift and about 27.5KG for the M.Press, I think in this next cycle I will alternate between the M.Press and another Pressing movement, maybe Side Press or Bench Press not sure yet - or maybe a different one all together.

Last week I went to a track and ran some 100 meter sprints for the fun of it, it really takes it out of you and I highly reccommend doing these as cardio for everyone. I managed 8 100 Meter Sprints with like a minute or two rest in between, being able to run faster is awesome and its fun to test your time and try break it while getting some great quality cardio done too. Next time I'l bring a stop watch to measure my time and I'll do these more often.

oh and I've been doing GTG for my pushups and their getting pretty easy now, if I keep at it I'll be doing one armed pushups easy.

Im not a fan of the bench press, It is one of the best chest builder, but theres something about it I dont really like.

Did a bit of a workout today, just fooling around mostly. Nothing too serious untill next week, well thats what I had hoped but when I got there I seemed to go for all out intensity.
Gym was busy at first so I fooled around on some machines- there was literally no room in the freeweight section, just did uber light leg abduction/curls etc.. did 5 reps with a weight I could do 50 with
then when the weight room died down a bit
I tried some complexes outlined in another one of dodo's awesome article http://www.askscooby.com/losing-weight-and-getting-6-pack-abs/complexes-for-weight-loss-and-overall-conditioning/

I did
Deadlift
Hang Cleans
Front Squat
M.Press
Bent over Rows
as a complex 4 times.
It was pretty killer, another great conditioning tool I'll be doing more of - along with sprints(had DOMS in my Quads for 4 days after doing sprints).

I then tried to see how fast I could row 500 Meters, I started with a 1:30/500M Pace but it was unsustainable, expecially after those complexes.
had a huge plate of spaghetti bolognaise (Slang: Spag Bol, for future reference)after my workout, I think I needed it after doing that!
I dont really like laying down on a bench when lifting weights, my favourite chest exercise is probably dips.
You should reach your goals in no time looking at you dairy, I think in my experience of weightlifting so far Im swaying towards lifting as a means of being freakishly strong than having fluffy mass, I see huge guys in my gym who are ripped but struggle to do a single pull-up, they look big, arrogant and the muscle mass makes them look not very appealing.
Id like to jump higher, run faster, lift extreme amounts, be able to do lots of bodyweight gymnastic exercises, accelerate faster than just being big.
5x5 is a great programme for size and strength, Reg Park followed solid 5x5 programmes.

Ok you talked me into it; Next cycle I'l alternate BP and M.Press, see where it gets me
The Original PTTP system called for an old fashon side press, but Im not 100% on the form for these because there is no Rippetoe Video for it  
I think its good to concentrate on certain goals more than others one after the other, it lets you focus more.

Updated some of my goals in my first post too.

Did another complex today

Back Squats
Lunges
M.Press
Rows
x3

starting a new cycle next week, I think Im going to go with the Bench Press this cycle and alternate the Presses(bench press, side press, M.Press, See-saw Press etc..) from cycle to cycle.
when I get a good conventional deadlift weight I might start alternating Deadlift styles too (Conventional, Sumo, Duck, RDL, Straddle, Hack, DB, Deficit, Snatch grip, suitcase etc..).

1x5x72.5KG Deadlift
1x5x62.5KG Deadlift
1x5x15KG DB Bench Press
1x5x12.5KG DB Bench Press

Did this yesterday.