VeeKay's Training Journal.....

VeeKay · #1 06-03-2009, 08:52 AM

Hi everyone!

I've not been training for quite some time due to lower back & hip injury, but finally my doc has told me that i can lift weights again. I've lost some weight & strength over these months, so, initially, my focus will be to regain lost strength. This is my first online journal & i hope it goes a long way & keep me motivated.

Age- 23
Height- 5' 8.5"
Current- 160 lbs
Goal- 200 lbs

My diet is pretty much clean at around 4000is cals with 40/40/20 macros.
I'll be doing a 3x5 squat program for 2-3 months before i switch to hypertrophy workouts.

Feel free to suggest any improvements/advice & pls dont mind my english as it is not my first language

VeeKay · #2 06-05-2009, 05:11 PM

well, still 2 days till i start lifting.. did some bodyweight exercises today.. felt pretty good.. this is wat i did..

wide grip pullups 2xF
medium grip pullups 2xF
close grip chinups 2xF
dips 2xF
prone bridges 2x 30 sec

it wasn't too much.. almost a warmup.. but it felt really good after such a long break

VeeKay · #3 06-05-2009, 05:38 PM

even though there's a good gym near my house,most of the time i workout with my friend at his farm.. he has maintained a small 'park' at the corner of his farm, surrounded by walls & there's a room in it where we keep all the equipments- an adjustable bench(incline/flat/decline), 5 & 7 ft barbells, 2 db rods, about 400 lbs weight.. self made squat rack, pull up bar & dip stations...

we DO go to the gym whenever we feel the need & make use of the machines etc.. but most of our time we work with free weights.. trust me, there's nothing like squatting barefoot on the moist green grass in the evening

VeeKay · #4 06-12-2009, 11:13 AM

a little update- i was warming up the other day & had a sharp pain in my back

i'm told to rest for another week..

VeeKay · #5 07-22-2009, 07:19 AM

Did a light workout last night..

Bench
150- 4x8

Inverted rows
BW- 4xF

Laterals
22- 3x8

Squats
Empty bar 3x8

I experienced no back pain during or after squats, so i did 1 very light set of deadlift

I felt good this morning.. no pain or stiffness.. but i'll be really careful to adding weight to exercises in which lower back is involved

Commander · #6 07-22-2009, 12:13 PM

glad to see there was no pain, seems like you're playing it safe, you should be good to go in no time!

VeeKay · #7 07-24-2009, 08:52 AM

Quote:

Originally Posted by Commander

glad to see there was no pain, seems like you're playing it safe, you should be good to go in no time!

thanks.. I’m not fully recovered, so its best to take precautions.. I’ll take some time building back up slowly rather than pile on weights in a hurry & hurt myself again.. I don’t want that, especially when my exams are around the corner

Last night's workout:

100 m Sprints x 4 - 45 seconds rest

Pull ups – 4 x F

Incline Db
55 lbs -3x8

Arnold press
22 lbs -3x8

BB Curls 55 lbs
ss
BB Extensions 55 lbs- 3x10

Note: All my weights are rounded off in lbs(we use kgs here)

VeeKay · #8 07-30-2009, 05:59 PM

been really busy these few days, but still managed to squeeze quick workouts.. i didnt sleep well for the last 4 days, so tonight i'm going to have a lot of rest..

3x5 program starts from tomorrow

VeeKay · #9 08-01-2009, 05:09 AM

Yesterday-

warmups
Squats- 60lbs 3x5
Bench- 100 lbs 3x5
Deadlift- 60lbs 3x5
Dips- 2x8

very light.. didnt even feel like a workout.. have to up the intensity a bit..
no pain in back

VeeKay · #10 08-04-2009, 04:13 PM

Yesterday-

warmups
Squats- 104 lbs 3x5
Military- 65 lbs 3x5
Cleans- 60lbs 5x3
Pullups- BW 3xF

back was a little touchy afterwards but it was ok within an hour.. i never thought 100 lbs could feel so heavy! but im getting back there slowly