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.
squat
2x5x315
10x225
rdl 8x275
kb swings and stairs
trap dl
5x315
3x335
2x3x365
rows, chins
5x5x315 squat
3x5x225 rdl
3x5x225 bench
5x265x 30 second static holds bench
2 days of some absolute ridiculous doms, like legs turned into stilts
Went to trap dl and my whole left hamstring and groin just immediately cramped like ive never experienced before
Gonna get a massage tonight ordered some bath salts, upping the magnesium, shits crazy
did some chins, carries and rows today instead
light squat
3x5x225 bench
9/18
rows, chins, light rdl
bench
5x5x225
drop down sets
squat
5x10x185
9/19 planks side planks rows chins and situps
9/20
3x5x285 squat
4x5x225 bench
kb holds 65 lbs 2 min x 3
assault bike chill for 25 min
planks, side planks,
chins
5 singles of +75
3x5x+35
rows
squat
3x10x225
bench
3x5x225
bw 205 cake has been enjoyed
3x3+65 chins
2x5+35
rows abs planks
6 Ice baths at freezing for 5 minutes up to chest in the last week
press
3x10x95
squat
3x5x275
ghr 2x10x4plates
ghr, chins rows carries couple sprints, just keepin it movin
yest, rows and chins planks and stairs
today bench
3x5x225
2x5x235
squat
2x10x185
kb carries x 75
Shannon Sharpe getting it in today, bro is jacked
200 55lb kb swings in 15 min
pulldowns couple rows
squat
3x5x315
3x315
bench
5x5x245
the boys are back in town, first 245 bench in months an it was easy shoulder on the mend, squat was also not my max 3x5 at all, chillin
KB swings
250 swings w various weights
carries
planks
kb swings
carries
swim
3x10x245
rows
couple swings
picked up a 24kg, 53lb kb did some swings and squats with it, tonight did some pulldowns chins and abs + sauna
2 days ago did
3x3x315 squat
3x5x245 bench
staying active
treadmill 30 min incline walk
3x3x275 squat
5x10x185 bench
couple abs
recently adjusted barpath wasnt doing it correctly before, shoulder no pain but going easy
doing some hip flexor stuff everyday
trap dl
3x5x275
rows and chins
30 min treadmill
still fat af ****
5x5x315
5x5x245
20 x
10 55lb swings
10x135 bench
37 min
