Vamps Journal- If he recalls to keep it up LOL

vamp · Post by **vamp** » Sun Oct 26, 2008 12:13 am

Well the first week went well, side bridges and side plank were alot harder than I thought after doing the lifting. definately a week point.

top - end weights for the week...

Sumo deads 220lbs for 5 reps
Squats 285 lbs for 5 reps
Bench 270 lbs for 3 reps
Incline DB Press 65lbs for 5 reps

It doesn't surprise me that deads are lower than Squats as I've never trained them hard or for long.

The fact that I'm benching almost as much as I'm squating only proves lower body needs alot more attention than what I have given it in the past, time and patience and it will come.

Incline DB Press, I know I can do more weight but getting them into position is really rough on the shoulders, once there I got no issues. I may have to go to incline bench, although the gym hasn't got a good bench and rack for it. Perhaps a power rack with the free adjustable incline bench... hmmm. For now I'll try and work through the shoulders.

Missed cardio on wed. Wasn't feeling well and very tired. Figured sleep was more important. So far it still feels like the right decission.

Cheers

Christopheel · Post by **Christopheel** » Sun Oct 26, 2008 10:59 am

sumo dead @ 220x5

and bench @ 270x3

You forgot your deads for the last year i presume lol

DOn't worry it will eventually catch up.

vamp · Post by **vamp** » Mon Oct 27, 2008 9:57 am

never really have done deads, just starting into them now, and only started squats 2 months ago, lol. Was always scared of them, now I'm liking them so am playing catch up.

Cheers

vamp · Post by **vamp** » Sun Nov 02, 2008 1:14 pm

Not a bad week,

top weights:

Bench stayed the same
Squats 300lbs for 5reps (finally hit a benchmark for myself, feels like I hit a world record and I absolutely loved it, lol)
Sumo Deads 250lbs for 5 reps (30lb increase over last week, I know I can do more but fighting myself from going to fast so I keep form and prevent injury from stupidity)

Tired this week, started second job this weekend plus it was halloween so took the daughter out as well (what a blast, ya gotta love a 4 year old's energy, lol, wish I could bottle it:) )

cheers all

vamp · Post by **vamp** » Tue Nov 04, 2008 6:49 pm

Good day today.

Sumo Deads 270lbs sets of 5. and Did lunges as well. Not sore, just tired, even after sleeping, lol. Hopefully cardio will go well tomorrow. Have missed doing the last couple of wednsday cardios and am definately feeling it.

cheers

vamp · Post by **vamp** » Mon Nov 10, 2008 9:47 am

updates.....

Bench today 5x5
185
205
250
250
250
now I will work on bringing 205 set closer to 250 or should I work on raising the 3@ 250 up? HMMM 250 was a goal for reps....????

Deadlift last week 5x5

145
225
275
275
275

bit to go to catch up to squats but I will!

Squats last week 6x5

135
205
255
305
305
305

very happy with the squats, sometimes find it too much to follow with the static lunges. Almost to 3 plates

------------

more updates to follow lol....
Cheers

swanso5 · Post by **swanso5** » Mon Nov 10, 2008 4:51 pm

well 5x5 is usually all done with the same wt...

deads, squats and lunges in 1 day??? overkill definately vampiro

vamp · Post by **vamp** » Mon Nov 10, 2008 7:11 pm

the squats and deads were last weeks as I stated and bench was today as stated, so sorry you musta read too fast swanso.

Cheers

swanso5 · Post by **swanso5** » Tue Nov 11, 2008 2:13 am

ag yes, that is correct vampo

vamp · Post by **vamp** » Thu Nov 27, 2008 6:29 pm

Wow, been a bit since I checked in......

Last friday hit 315 lbs squats for 4x5, yeah triple plates

deads at the beginning of the week were 295 lbs for 4x5.

Both lifts had 3 progressive warm-up lifts before doing these weights.

This week is a -load week with an increase in cardio to give the nervous system, muscles and mind a break. Continuing next week with the same routine.

cheers

vamp · Post by **vamp** » Tue Dec 02, 2008 6:54 pm

Back at it

Yesterday the bench was a bit rough, but I pounded em out at 185x5, 205x5, 3x250x5.

Today the deads were 160x5, 225x5, 4x300x5. Was happy with this.

Also before workout today I had the trainer do a caliper test on me. Back in june/july I was 24% at 234 lbs. (checked by same trainer

). Today he calculated me out at 21-22% at 235 lbs.

between 2-3% body fat loss in about 6 months time. I pretty happy with that. For age (34) he said this is normal and a few more percent would put me in Atheletic range. Not sure about that part but hey, we'll see what I look and feel like when I get there

cheers

vamp · Post by **vamp** » Wed Dec 03, 2008 10:06 am

Thanks Katie. I've been trying to tidy up the diet a bit more and add in a little more light cardio throught the week like walking to work every once in a while as weather permits. Been changing up the cardio at the gym a bit as well. I took out the swimming laps as it seems to do little for helping me burn fat or calories and go use the fitness machines a bit more ie. treadmill or elyptical

swanso5 · Post by **swanso5** » Wed Dec 03, 2008 5:41 pm

12 - 14% is "athletic" i'd say maybe 16 - 17 tops for elder statesman...also depends on how you hold your wt too i think

vamp · Post by **vamp** » Thu Dec 04, 2008 10:11 am

Thanks swanso, I was pretty sure it was lower but hadn't had a chance to look it up yet.

Cheers

vamp · Post by **vamp** » Sat Dec 13, 2008 10:21 pm

Good weight week this week

Chin-ups no weight 7,7,6,5,5,4 for sets not bad for a 234 lb guy but still room for improvement!

Bench sets of 5, 185, 205, 250, 250, 250 - Solid lifts but been stuck here for about 4 weeks now and am getting a little frustrated, trying to find a way to shock myself into more strength and growth.

Sumo Deads, sets of 5.... 185, 225, 285, 305, 305, 305, 305 - still happy with the progress i'm making here. Know I can do more but by increasing by 5lb incriments I know I won't hurt myself, I'll stay in form and I'm still gaining strength

SQUATS

I'm really starting to love these!!! Again, sets of 5... 190, 235, 285, 325, 325, 325, 325. What can I say but I'm happy here!!! And yes, still going past 90 for every rep! The free standing rack is getting a little wobbly now so may have to change to the other or go to the cage. Too bad cause I'm comfy on the stands I use and like where they are in the gym (bit more outa the way of everything)

Did steady rate cardio on wed for 1 hr on elyptical (lvl 15) and today (sat) for 1/2 hour (lvl 16). Have decided to drop HIIT for a bit so I cycle it. Sometimes its just too much with the weights as well that I'm doing.
I lost 1 lb this week so am happy with that as well, 234 now, hehehe.