dpc Posted August 31, 2012 Share Posted August 31, 2012 Hey everyone My name is Dylan and I am a friend of MattM. Matt told me that I should start a log on here, and I usually end up doing whatever he says to do. First off, I will admit that I feel completely out of place here. I'm not big. I'm not strong. The name of my log tells you that I'm not on the same chapter as the rest of you, not even in the same book. But Matt really wanted me to do this, so here it goes: In the Fall of 2010 Matt put me on 5/3/1 with little to no lifting experience. At the time, I weighed about 149 lbs at 5'10". About a year later, in November of 2011 I weighed about 183 lbs. All of my lifts, although not impressive, significantly improved. I went from benching 125 for one rep to benching 180 for one rep in the time. Military press went from 105 for one to 145. I went from not being healthy enough to squat (more on this in a bit) to squatting 250 for 1. In November, I stopped lifting. From November to this week, the only exercise I've done is playing soccer and riding my bike. No lifting at all. I made my return to the gym this week, weighing about 165 lbs. I mentioned earlier that I wasn't healthy enough to squat. I have two medical problems that can sometimes alter my lifting. 1) I was ran over by a car 13 years ago, shattering my right leg. Because of this, I wear a ankle brace at all times. The ankle is slowly deteriorating, but I can still run full speed and play soccer. But every once in awhile I can feel my ankle is weak, or in reality, just damaged. The ankle isn't a huge deal (except for some reason it doesn't like lunges). 2) I was born with an extra half of a vertebra in the lumbar region. It is only on one side of my spine, so therefore I have scoliosis and back problems at times. When my flexibility is low, as well as the strength in my hamstrings and lower back (like now), the pain is apparent pretty much everyday. I'm pretty sure that within a month or two, the lifting will loosen/strengthen my back to the point where I don't notice any issues unless something severe happens. So with that history, I start my log. Since this is my first week, my numbers are a bit weird. I feel that after a month or two, some of my lost strength will return. Also, because I don't full know how strong I am right now, and that strength may have odd changes over the coming weeks, some of my numbers may look weird. I may do a set thinking the weight will be heavy, and then realizing that I could do more, or the opposite. So here goes, my journey to dominate the pink weights (or at least, the pink weights to most of you). 8/30/12 warm up + 25 pull ups Bench 55 1x5 65 1x5 80 1x5 85 1x5 100 1x5 115 1x5 DB row (each arm) 40 2x10 50 1x12 55 1x10 Triceps pushdown with rope 60 2x10 70 1x10 80 1x10 Notes As I said, I'm still trying to figure out what exactly my strength is these first few weeks. I feel that after a few weeks, it will improve dramatically (I did pull ups on Monday and they were very slow. By Thursday, the pull ups were much quicker and explosive). Everything felt really good, especially on bench. The 5 reps for 115 felt fine. 1 Quote Link to comment Share on other sites More sharing options...
hellswindstaff Posted August 31, 2012 Share Posted August 31, 2012 25 pull ups is pretty damn good man... never knock yourself because if you keep training then you will be stronger than you were last month and that's what REALLY matters. 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 31, 2012 Share Posted August 31, 2012 I'm really looking forward to seeing how the weights jump up again. Keep posting stud, tell those weights to bite the pillow, cause you're going in raw! Quote Link to comment Share on other sites More sharing options...
Geralt Posted August 31, 2012 Share Posted August 31, 2012 (edited) Why should you be not in place here? It's not a show-off forum. Take a cup of coffee and just read everything you can find here and use it as an motivation. From what I've read you are NOT handling girly weights! Just train, rest, and be persistent. The fact that you are working out after that accident and with the physical problems you mentioned, you are an example for most people as far as motivation goes. You might amaze yourself after a little while in what you will achieve. Good luck! Don't forget that a LOT of strong guys around here are allready training for decades! Edited August 31, 2012 by Geralt 2 Quote Link to comment Share on other sites More sharing options...
dpc Posted August 31, 2012 Author Share Posted August 31, 2012 Thanks all for the replies! Matt asked me to post my other two workouts of the week, so here goes: 8/26/12 Standing Military press warm up, and 20 pull ups 45 1x5 55 1x5 65 1x5 75 1x5 85 1x5 95 1x5 BB shrugs 135 1x10 165 4x10 Face pulls 70 4x20 Notes: This was the first day back. All of the movements were really slow. My muscles just didn't want to fire. 8/28/12 This is the day where I would normally deadlift, but because of the back issue, I thought I would do the first month just doing rack pulls to get into the swing of things. Unfortunately, when I attempted to do my first warm up set of 95 pounds, the back didn't like it. The second I applied pressure and attempted to lift up, the back shot a pain up my neck. I didn't even try it again, as it isn't worth it. But after, I did.... Back extension 4x15 bodyweight Pull through 50 1x10 60 2x10 leg curls (each leg individual with this particular equipment) 50 3x10 abs Notes: After the lift, I went to a set of bleachers by a soccer field and ran those 15 times. They aren't that high, but it worked. I feel the back issue will work itself out once I lift a bit more. It was my first time trying pull throughs, so this was just trying to figure out exactly the motion I wanted to accomplish. Quote Link to comment Share on other sites More sharing options...
dpc Posted September 4, 2012 Author Share Posted September 4, 2012 9/3/12 First leg day Squat bar 1x5 90 1x5 115 1x5 135 2x5 leg press 225 2x10 275 1x10 325 1x10 leg curl (single leg) 40 1x10 50 1x10 60 1x10 leg extension (both legs at same time) 85 2x10 100 2x10 abs Notes: Legs were absolutely shot after the second squat set. Haven't used those muscles at all since last year, and I could feel it instantly. Still got through the workout though. Don't usually do leg extensions, but it was my first day back, and I don't need my legs again until the weekend, so I figured I'd just shock them back into shape. Legs were way too tired to do any type of running after workout. Quote Link to comment Share on other sites More sharing options...
dpc Posted September 6, 2012 Author Share Posted September 6, 2012 9/6/12 Warm up and 15 wide grip pull ups. Pull ups are my favorite, but for some reason I didn't feel any strength in them today. Military Press 45 1x5 55 1x5 70 1x3 80 1x3 90 1x3 100 1x5 (Prescribed 3 reps, but felt like I could do more) BB shrugs 135 1x10 185 4x10 Face pulls 50 1x15 70 1x15 80 2x15 60 1x20 Cardio Notes: For whatever reason, just wasn't too happy with the workout. Happy with the military press, but not really happy with the pull ups and shrugs. I suppose It's just mentally difficult when I used to do much more in the past. Special note for Matt: I went to run today, and guess what started hurting? The middle of my right calf. You and your friggin calf workouts lol. It's only been a year and a half lol. Quote Link to comment Share on other sites More sharing options...
MattM Posted September 6, 2012 Share Posted September 6, 2012 Nice PR on the military press! Didn't I tell you I started 5/3/1 for calves? haha JK 1 Quote Link to comment Share on other sites More sharing options...
dpc Posted September 9, 2012 Author Share Posted September 9, 2012 9/8/12 Rack pull multiple sets with 95 pounds. didnt count the reps or the sets. the weight was light, but my back will kill anytime i had to lift it up or set it back down. pretty disappointing back extensions bodyweight 4x15 pull throughs 50 1x10 60 1x10 70 2x10 abs played soccer after Notes: I weighed 168 today. Back only hurts on anything pulling, so basically only deadlifting or rack pulling. Hopefully it will work itself out. I kind of assumed it would have done it already but I guess not. Quote Link to comment Share on other sites More sharing options...
MattM Posted September 9, 2012 Share Posted September 9, 2012 Don't worry man, you'll be able to pull again. Just give it some more time. Also that's a PR on the pull through, make sure to make note of those Quote Link to comment Share on other sites More sharing options...
dpc Posted September 10, 2012 Author Share Posted September 10, 2012 9/10/12 with MattM Bench press 55 1x5 65 1x5 85 1x3 95 1x3 105 1x a hilarious, horrible 3 115 1x7 (prescribed reps was 3) DB rows 45 2x10 55 1x10 60 1x10 For some reason figured I could do pull ups now instead of at the start of the workout like every other day. Did 10 and realized 11 was impossible. Triceps extensions with rope 60 1x10 80 2x10 60 1x15 DId some MattM poundstone workouts Notes: Feel sleepy now. Quote Link to comment Share on other sites More sharing options...
dpc Posted September 13, 2012 Author Share Posted September 13, 2012 9/13/12 Squat 75 1x5 85 1x5 100 1x3 120 1x3 135 1x3 155 1x3 Leg curls (one leg at a time) 50 1x10 60 1x10 Notes: I don't lift very well when I'm angry, and today I was more than annoyed when I got to the gym and it only progressed when I got there. After my second set of hamstring curls I said frik it and left. Squat felt crappy. Quote Link to comment Share on other sites More sharing options...
dpc Posted September 15, 2012 Author Share Posted September 15, 2012 9/14/12 Standing Military Press 45 1x5 55 1x5 70 1x3 85 1x5 95 1x3 105 1x3 (prescribed reps was 1) Shrugs 135 4x15 Face pull 50 1x20 60 1x20 65 2x15 30 Total Pull ups 5 Poundstone walkouts, then sprints afterwards (couldn't hold myself up anymore after 5 poundstone walkouts) Notes: Had a crappy eating day but still felt okay during the workout. Quote Link to comment Share on other sites More sharing options...
MattM Posted September 15, 2012 Share Posted September 15, 2012 1. Nice press buddy! 2. That's a ton of pullups Quote Link to comment Share on other sites More sharing options...
dpc Posted September 16, 2012 Author Share Posted September 16, 2012 MattM, you should see Cassio do pull ups. I was actually extremely impressed with him. He drops all the way down so his arms are completely straight, and he does it with weight added. 9/16/12 Pull throughs 40 1x10 50 2x10 Rack pull 95 1x5 115 1x5 135 2x5 Leg curl (one leg at a time) 50 1x10 60 2x10 Back extensions 3x15 bodyweight abs soccer Notes: Was finally able to pull something. I thought I'd do some light pull throughs to start the day to see if that helped with pulling. Either it helped, or my back is getting better, but either way I was able to actually pull something. Oh, and weighed 171 Quote Link to comment Share on other sites More sharing options...
dpc Posted September 21, 2012 Author Share Posted September 21, 2012 9/20/12 Warm up plus 15 wide grip pull ups Bench press 55 1x5 65 1x5 80 1x3 100 1x5 115 1x3 125 1x8 (prescribed one rep) DB rows 40 1x10 55 1x10 60 1x10 40 1x20 Tricep extension with rope 40 1x10 60 1x10 70 1x10 Played soccer after Quote Link to comment Share on other sites More sharing options...
dpc Posted September 25, 2012 Author Share Posted September 25, 2012 9/24/12 Squat 70 1x5 85 1x5 105 1x3 115 1x5 130 1x3 165 1x3 (prescribed reps was 1) Single leg leg curl 50 1x12 60 2x12 Abs Played soccer after Notes: For whatever reason, whenever I go in for squats I don't want to lift that day. It really has nothing to do with the actual squats, as I actually like squatting, but for whatever reason my days where I don't want to be there fall on squatting days. Quote Link to comment Share on other sites More sharing options...
dpc Posted September 28, 2012 Author Share Posted September 28, 2012 9/28/12 Deload military press day warm up, 20 chin ups db press 25 1x10 35 3x10 barbell shrugs 135 4x15 150 band pulls Quote Link to comment Share on other sites More sharing options...
MattM Posted September 29, 2012 Share Posted September 29, 2012 Are the traps sore from any of the deload volume? Quote Link to comment Share on other sites More sharing options...
dpc Posted October 1, 2012 Author Share Posted October 1, 2012 Are the traps sore from any of the deload volume? Meh not really. I could feel it, but i wouldn't really call it "sore". Quote Link to comment Share on other sites More sharing options...
dpc Posted October 1, 2012 Author Share Posted October 1, 2012 9/30/12 Pull through 50 3x10 Rack pull 95 1x5 115 1x5 135 1x5 145 1x1 155 1x1 165 1x1 One legged hip thrusts 3x10 bodyweight each leg abs notes: weighed 172. back is still sore but only when i pull on the rack pull. everything else i have done at the gym doesn't effect it at all, only that pulling motion. 10/1/12 Warm up db bench press 30 1x10 35 1x10 40 1x10 25 pull ups lat pulldown 80 1x10 90 1x10 100 1x10 110 1x6 tri push down with rope 60 3x10 soccer Quote Link to comment Share on other sites More sharing options...
dpc Posted October 8, 2012 Author Share Posted October 8, 2012 10/8/12 Warm up Standing Military Press 45 1x5 60 1x5 70 1x3 75 1x5 90 1x5 100 1x7 (prescribed reps was 5) Shrugs 135 1x12 165 3x12 150 band pulls 35 total pull ups Quote Link to comment Share on other sites More sharing options...
dpc Posted October 13, 2012 Author Share Posted October 13, 2012 10/12/12 Rack pull 95 1x5 115 1x5 135 1x5 155 x1 175 x1 185 x1 Pull through 50 1x10 60 1x10 70 1x10 80 1x10 Back extension 4 sets of 15 bodyweight ab stuff Notes: Didn't feel any pain in the back today when doing rack pulls, but do feel very weak with the lower back. I can definitely feel the strain Quote Link to comment Share on other sites More sharing options...
dpc Posted October 15, 2012 Author Share Posted October 15, 2012 10/14/2012 Bench 60 1x5 70 1x5 85 1x3 95 1x5 105 1x5 120 1x5 DB rows 40 1x10 55 1x10 65 1x10 40 1x25 (forgot how awesome it was for high rep) tricep pushdown with rope 60 2x10 70 2x12 20 pulls up, soccer Quote Link to comment Share on other sites More sharing options...
MattM Posted October 16, 2012 Share Posted October 16, 2012 You got pretty heavy on those rows! Nice Quote Link to comment Share on other sites More sharing options...
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