MPLANE37   65,234
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Weight lifting workout

Monday, December 10, 2012

Today the weight lifting workout was a blast.
1. Barbell squats at 82.5kgs(181.5lbs). 6 sets of 5 reps, not just 5.
2. Overhead presses at 45kgs(99lbs). Again 6 sets of 5 reps, not just 5.
3. Deadlifts @ 125kgs(275lbs). Here I went crazy. 1 set of 8 reps, not just 5 reps.
And I wasn't even tired when I left the gym.
Next workout I am incrementing all weights.

  Member Comments About This Blog Post:

QUERIDAANA 3/16/2013 10:59AM

    Way to go on the weight lifting workout! You rocked it! emoticon

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WANNAB125 12/10/2012 5:24PM

    I do the Kettleworx exercise routines, and I am ready to upgrade my kettlebell to 10 pounds I think. We do lots of exercises swinging weights around, so we are working on so many different muscle groups.

I am proud of you and your weight lifting. Increasing your weight lifting wonderful.

Keep us posted on your progress.

Way to go, MPlane37!

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Ravenous after weight lifting

Friday, November 23, 2012

After today's weight lifting workout, I was totally annihilated. I did squats @75kgs (165lbs), OH presses @45kgs(99lbs) and dead lifts @120kgs(264lbs). Back home, I was ravenous. I ate a ton of stuff, but all healthy. I went over the caloric allowance naturally. But I shifted some of the food over to tomorrow so if tomorrow I manage to stay within the daily caloric limits, I will have absorbed today's overeating.

  Member Comments About This Blog Post:

TIGER_LILY_613 7/29/2013 7:10PM

    My trainer advised me to eat an hour before lifting and an hour afterwards. This has helped me curb those ravenous feelings. Perhaps you want to try this ?

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Stability ball single leg squats and barbell squats

Monday, November 19, 2012

Would stability ball single leg squats strengthen the legs to be able to squat a higher weight? I got stuck at 82.5kgs (181.5lbs) in my squats (5x5). I figure since I weigh 85kgs, the single leg stability ball squats would stress the leg muscles more than the squats that I am doing. Especially if I increase the reps? I have no idea, just a thought.

Incidentally, what other exercise would help improve the weight I could squat?

  Member Comments About This Blog Post:

GETSTRONGRRR 11/19/2012 8:25PM

    I have found de-loading to be helpful. I alternate between 5 reps heavy, then go 80% of that weight for 15 reps next workout. I've found that helps me build strength and stamina as well as working in the proper recovery time.

Once I get 3 good sets of 5 with a weight, I'll add 5 lbs, then start doing 3 reps per set till I can build back up to 3 sets of 5 reps.

One you get close to your limit, progress is slow, much slower than the rapid progress you make starting out.

good luck

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BOB240 11/19/2012 6:12PM

    Usually it's a matter of mixing it.

Try doing 3... 2.. 1 reps where the 1 is your 1RM. Try to increase 1 RM over 5 sessions

Then do 5 sessions of 15 reps.

Then try 5x5....

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Building muscle?

Sunday, November 18, 2012

Recently I have been tossing around a question in my mind. Should I really be building muscle, which requires a caloric surplus, which would eventually cause a fat gain? Or should I continue to eat at a caloric deficiency and reduce my body fat percentage?

Since I don't really want to put on any fat yet, I have decided to reduce my body fat percentage to about 18% and then eat at a caloric surplus up to 20% body fat, and go back to 18% again... Basically use this 2% window to build muscle. That is about 1.6kgs or about 4lbs of weight gain, which should happen over the course of 4 months, followed by burning 4lbs of fat in 8 months... That is a very modest yearly muscle gain of about 2lbs a year.

I might revised these numbers in the future. Right now I am not planning to put on 10lbs of muscle since I don't want to be too ambitious but realistic.

  Member Comments About This Blog Post:

BREWMASTERBILL 11/18/2012 11:10AM

    18-20% is a reasonable range to do either, IMO. Pick one and roll with it. The workout shouldn't change, only diet.

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BOB240 11/18/2012 10:25AM

    It's probably of little use to you but for me it seems that I can operate at about 100 calories below maintenance (but getting 1g/pound lbm protein) and build strength slowly. This results in 0.5 pound or less average weight loss a week..

Having said that I think on some days I eat more than others. As I only weigh once a month maybe I am doing a mini cut/bulk cycle.

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NEPTUNE1939 11/18/2012 10:01AM

    Yes you should be building muscle! Muscle is your friend and excess fat is the enemy. My body fat is down around 8%.

It's true you need calories to gain muscle but that does not mean you have to put on a lot of fat in the process. Keep track of your fat, carb, and protein percentages; that is important. Cardio will keep you lean while strength training will add to muscle. There are many good sites in bodybuilding that can aide your progress and SP's trackers are exceptionally useful.

My favorite E-book is "Burn the Fat Feed the Muscle". Other sites to learn "proper form" to avoid injury are Bodybuilding; Dedication, recording your progress, and patience will serve your goals well. May god bless your progress, Earl emoticon

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Weight training update

Wednesday, November 14, 2012

So, I figure, happiness is about expectations being met.

I am happy with my workout. There is no overnight strength or muscle gains, but that does not make me unhappy. Because I realize that I am more comfortable during the exercises. That is also progress.

I have squatted parallel with low barbell 82.5kgs (181.5lbs) 2x5 and 3x4 in relative comfort. The three sets where I missed the fifth rep is because I did not want to be uncomfortable, not that I might fail. Form loss is considered failure.

Also I must mention that I no longer suffer from sore back after working on my form. I did not need to deload either, which is great.

Bench presses at 62.5kgs (137.5lbs) were done 3x5 and 2x4. Form loss is considered failure.

Barbell rows were at a new high: 75kgs ( 165lbs). However, I have lost form rather too early: 3x5 and 2x4.

  Member Comments About This Blog Post:

BREWMASTERBILL 11/14/2012 10:32AM

    As you progress, linear progression goes away. A couple of things to consider. First, set monthly, bi-monthly or even quarterly goals. When I reviewed my log sheets in September, I realized as I lost linear progression, I sort of lost my way. After months of 2 steps forward, 2 steps back, I set longer term goals. For example, in October I set a goal to add 25 pounds to my squat, 35 pounds to my dead and 25 pounds to my bench by the end of the year. I track each workout, of course, but I also have a spreadsheet I've titled "Eyes on the Prize". Whenever I increase weight, I get to update my Eyes on the Prize spreadsheet. Sometimes I update the spreadsheet twice in a week, sometimes it happens every couple of weeks. When I'm "stuck", I do some accessory moves that help me get unstuck.

Second consideration. Investigate an intermediate program. Linear gains do not last forever and are largely a trademark of beginners. Obviously milk those gains for all they're worth, but when they're gone, they're gone. Popular intermediate programs are 5/3/1 or the Texas Method. These programs are structured to make weekly or even monthly gains (in advanced lifters).

Oh and a third consideration, do both types of programs. If your deadlift is progressing linearly, keep on going with 5x5. If the squat is stuck, switch to something to unstick it.

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CAREN_BLUEJEANS 11/14/2012 9:37AM

    Wow! you are strong! emoticon

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AJB121299 11/14/2012 8:10AM


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