wof_daves log - 531ing my way to bigger numbers

[Donnyhatter]

Looking good, don't worry about a short term gain in weight, if you're gaining strength and muscle-the muscle burns more calories and as the fat comes off the weight will fall again. I'm not sure whether I would push on for the 15% though (in 3 weeks), a more gradual approach will preserve the lean mass you have gained- whereas reducing calories or upping cardio will threaten that new lean mass.
The weights your using- are they a mix of pounds and kilo's?

[Was_once_fat_dave]

Realisticly I think 15% is out of reach for in 3 weeks now,think i'll aim for sub 20% (ideally 18%), then reassess my goals. I am still pleased with overall results tho, was 32% a few months back.
When I refer to weights used in the gym they are in kilo's but for myself I use pounds. Dunno why I do this, suppose it's cause the scales i use are in pounds, but the equipment is marked in kilos.

So you'd advise against re-introducing cardio then?

[Donnyhatter]

I'm not sure whether I'm in the position to advise- I consider myself to be in a similar position to yourself. I've been doing 20-25 minutes cardio at about 80% max effort (max for me)- which is treadmill at 6.6 mph. That is certainly still cutting the fat for me very gradually- now losing about a pound / pound and a half per week, and still gaining strength.

[Was_once_fat_dave]

Thats the kinda level of cardio i was meaning, 2o mins or so once a week. Think i'd be to knackered to anything more, especially when on 4th,5th and 6th session of each minicycle

[Donnyhatter]

I'm doing cardio after each session- though after legs I row as it's hard to walk!

[Was_once_fat_dave]

There's nothing better than that feeling of legs about to buckle under your first couple of steps after a real heavy leg session!!

[Was_once_fat_dave]

Friday 23rd May, 3rd session of 5's
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Squats (5x95,127.5,147.5) 5x187.5x2 10x187.5 PERSONAL BEST FOR 10 REPS BY 10KGS!!! also PB for 5reps, cleary underestimated myself at start

Kneeling Leg Curl 5x62.5 (per leg)x4

Chest Press (5x25,32.5,37.5) 5x47.5 (per arm)x3 PERSONAL BEST

Seated Row (5x30,40,45) 5x57.5 (per arm)x3 ....felt a little twinge in right shoulder blade, I've pulled the muscle thats here before.

Shrugs 5x36 (per arm) x4 ...38's and 40's were in use, glad they were cause that twinge has grown to be quite a pain while doing these.

Bicep Curls 5x45 (per arm)x4 ....shoulder not hurting to much here.

Tri Pushdown 5x52x4....the last one realy hurt shoulder

Crunches just the 20 as these also hur my shoulder

Calve extensions 5x120x4


I'm so glad it's Bank holiday weekend and the gym's not open this monday as my shoulder feels like it could do with a few days rest. It doesn't hurt as much as last time I did it, however i'm expecting it to hurt like mad in the morning.

[Was_once_fat_dave]

Tuesday 27th May. 4th session of 5 reps.
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Been looking forward to this stage of the programme, thankfully the twinge I felt last time round went away by sunday night.

Brakets are warm ups. Red is PB's
Squats (5x95, 135, 155) 5x187.5x2 10x187.5

Kneeling Leg Curl 5x65x4(per leg)

Chest Press (5x25, 35, 40) 5x50x4(per arm)

Seated Row (5x30, 42.5, 47.5) 5x60x4(per arm)

Shoulder Press (5x25) 5x55x4(per arm)

Shrugs 5x32 5x38x4 (per arm)

Bicep Curls 5x47.5x3(per arm)

Tri Pulldown 5x54x4

Crunches 20, 20.

Thats my best session ever!!! Can't believe I got 7 PBs in one go. And although I came out knackered I still kinda felt I had a bit more in the tank. I keep saying it, but I can't honestly believe that I used to think I was pushing myself hard.

Ha ha, had to laugh at myself though. I got dead excited cause I noticed the shadows of veins appearing on my Bi's, quad's and calfs. They havent popped up yet (too much bf still) but I can finally see them!!

[Was_once_fat_dave]

Thursday 29th May Session 5 of 5 reps
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(wu in brakets)PB's in red
Squats (5x97.5, 137.5, 157.5) 5x195x2 10x195

Kneeling Leg Curl 5x67.5x3 (per leg)

Chest Press (5x27.5, 37.5, 42.5) 5x52.5x3 5x50(per arm) was failing on final rep of 3rd 52.5, so dropped to 50 to ensure full set done

Seated Row (5x32.5, 45, 50) 5x62.5x3 (per arm)

Shoulder Press (5x25 35 45) 5x57.5x2, 3x57.5, hit failure here. (Per arm)

Hugely disappointed tonight, don’t think my shoulder is fully healed yet after all, felt a stabbing pain in my shoulder during second working set of squats, I put it down to bad form at first as my shoulders didn’t feel comfortable under the pads. When I went for the 10 the pain was gone, so I carried on as normal. Towards the end of the rows I could feel a tightening in my shoulder blade, and struggled to pick my water up from floor. By the end of the Shoulder press I was in agony so I called it day then. I wanted to continue as I had PB on shrugs lined up next, but I thought would be best if I cut my losses and went before I did any serious injury. Never mind still hit PB’s on everything else I did.
I’m no good with muscle names, but I think it’s my right mid trap that’s hurting.

This morning it really hurts, there is a kind of line of pain almost from my right shoulder across to my spine. Can hardly turn my head to the right, and most certainly can’t look down. I could do with taking a day off from the office, but need to put a full day in today otherwise I’ll end the month with negative flexitime, and can’t afford that.

Think I’ll wait till mid week next week before setting foot in the gym again. Which is a shame as I had a full card of PB’s lined up for Saturdays session.

[Was_once_fat_dave]

Sataday 30th may.
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This is meant to be my 6th session on the 5 rep maxes, and the one i've been looking forward to the most, but because of my shoulder/back/neck or whatever it is thats causing the damn pain I haven't been able to go. Boo blinkin hoo.

Although I know I should be keeping myself away and just resting up I couldn't resist. Was getting all fidgity and doing the wife's head in so just had to go.

However to ensure I didnt do my back/shoulder/neck any more damage just kept my work out to lower body.

Leg press, leg extensions, kneeling leg curls, calf extensions and 30 minutes on the bike.
All weights done 3x10 at 75% of 10 rep max.

Heres hoping tuesday i'll be feeling right again, or should I just take my SD now and be right as reign for the start of my next hst routine???