My Progress Diary

Sandigesha

Slowly coming back post-hip injury. I took time off gym completely since march 2014. All my lifts went down 40% during this time. First day (starting as recommended with 75 and 65 % for compounds and assistance). Cutting version (aim is to go from 18%bf @100kg to 90kg)

A (4/9)
Squat 3x5 65kg
Bench 3x5 56kg
Row 3x5 60kg
Shrug 2X8 80kg
Scullcrusher 2X8 20kg
Chin up 2X5
Good morning 1X10 25kg, 1X10 30 kg
Crunches 1X20 1X14 (need to adjust) 10 kg + vacuum
Side delt + rear delt 2X10 + 2X12

Everything feels easy as it should be, except for weird feeling in the hip on squats, which doesn't allow me to go hard on it.

Sandigesha

B (6/9)
Squat 3X5 65kg
Dead 1X5 70kg
Press 3X5 41kg
Row90% 3X5 54kg
CGBP 2X8 45kg
Curl 2X8 20 kg
Crunch 2x15 10 kg (still too hard, do 2X12 nxt time) + vacuum
Rear delt 2X12
Calves 2X25 32.5kg dumbells (dumb idea, not gonna do calves anymore)

Still feeling a bit funny on squat, but at least no pain...

Sandigesha

A (8/9)
Squat 3x5 67kg
Bench 3x5 56kg
Row 3x5 60kg
Shrug 2X8 80kg
Scullcrusher 2X8 20kg
Chin up 2X5
Good morning 1X8 1X10 30 kg
Crunches 2X12 10 kg + vacuum
Side delt + rear delt 2X8 + 2X12 12.5 kg and 5 kg

Easy, feels good overall

Sandigesha

B (11/9)
Squat 3X5 67kg
Dead 1X5 70kg
Press 3X5 41kg
Row90% 3X5 54kg
CGBP 2X8 45kg
Curl 2X8 20 kg
Crunch 2x12 10 kg + vacuum
Rear delt 2X12 5 kg

After a week of a supposed cut I gained almost a kilo. Of course, some is water probably, but that wouldnt happen if I really was on a deficit. I'll start reversing, cutting out 100 cals every week that I dont lose a pound.
Today I found a squat stance that feel better in general and most importantly on my hip, will try to use it from now on ( still narrow, but feet pointed out a lot more)

Sandigesha

A (13/9)
Squat 3x5 69 kg
Bench 3x5 60 kg
Row 3x5 62.5 kg
Shrug 2X8 82.5 kg
Scull 2X8 22 kg
Chin 2X5,6
GM 2X8,10 31 kg
Crunch+vac 2X12 10 kg + 5
Rear delt 2x12 5 kg

Feeling really good, hip doesn't bother, had great time working out, even I didn't play my music

Sandigesha

B (15/9)
Squat 3X5 69kg
Dead 1X5 72.5kg
Press 3X5 42.5kg
Row90% 3X5 56kg
CGBP 2X8 49kg
Curl 2X8 22 kg
Crunch 2x13 10 kg + vacuum
Rear delt 2X12 6 kg

Easy, feeling good. But I pulled my left lat a bit, where it's attaching to whatever it is attached to. Hope it heals it'self.

Sandigesha

A (18/9)
Squat 3x5 71 kg
Bench 3x5 60 kg
Row 3x5 62.5 kg
Shrug 2X8 82.5 kg
Scull 2X8 22 kg
Chin 2X6 (since im losing weight im adding reps as I feel)
GM 2X8,10 32 kg
Crunch 2X13 10 kg + vacuums
Rear delt 2x12 6 kg + laterals 1X12 10kg

I had lower back pain some time ago, now it feels like it's coming back, feeling it on barbell rows. I'll try to bend my knees more and hold the weight more with legs, rather than with lower back.

Sandigesha

Took a week off due to ankle sprain (2nd degree). Using this opportunity to take a before pic which I forgot to take in the beginning. Also I'll be back to first calorie approximation since I started to lose weight too fast after the 2nd week. http://postimg.org/image/nh0vm6ry1/77b316fa/ @97 kg

Sandigesha

B (25/9)
Squat 3X5 71kg
Dead 1X5 72.5kg
Press 3X5 42.5kg
Row90% 3X5 56kg
CGBP 2X8 49kg
Curl 2X8 22 kg
Crunch 2x12 10 kg + vacuum
Rear delt 2X12 6 kg

Great workout.

Sandigesha

A (28/9)
Squat 3x5 73 kg
Bench 3x5 62.5 kg
Row 3x5 65 kg
Shrug 2X8 85 kg
Scull 2X8 24 kg
Chin 2X6 @94.7 kg
GM 1X8,1X10 33kg
Crunch 2X12 10 kg + vacuums
Rear delt 2x12 + laterals 1X15 6kg

Very depleted cause I got sick after treating my ankle with ice bucket, so my caloric expenditure went through the roof, doing refeed today after training 3700cals instead of normal 3400, + bumping up to daily 3500 from tomorrow. Squats felt terrible - hard, and off balance, had to make a step forward on one set - ridiculous forward leaning, cause I was messing with grip - not going to make same mistake again. Everything else felt easy, but exhausting - on the way home I had to sit on the ground 5 times (in 30 mins) cause I was about to fall. SNAP refeed here we go

Sandigesha

B (23/9)
Squat 3X5 73kg
Dead 1X5 75kg
Press 3X5 45kg
Row90% 3X5 59kg
CGBP 2X8 51kg
Curl 2X8 24kg
Crunch 2x13 10 kg + vacuums
Rear delt 2X12 6 kg

Good, squat form a little off. After refeed I could add a lot more weight to the bar today, but I'll take it easy.

Sandigesha

A (5/10)
Squat 3x5 75 kg
Bench 3x5 62.5 kg
Row 3x5 65 kg
Shrug 2X8 85 kg
Scull 2X8 24 kg
Chin 2X6 @95.4 kg
GM 1X8,1X10 34kg
Crunch 2X14 10 kg + vacuums
Rear delt 1x12 + laterals 1X15 7kg

Easy day, last week took off cause I'm sick (still am a little). Taking antibiotics.

Sandigesha

B (7/10)
Squat 3X5 75kg
Dead 1X5 75kg
Press 3X5 45kg
Row90% 3X5 59kg
CGBP 2X8 51kg
Curl 2X8 24kg
Crunch 2x14 10 kg + vacuums
Rear delt 2X12 7 kg

Good workout.

Sandigesha

Well done MFP, now half of the posts got deleted and they're all mixed up. Anyways, any-ways:
A (9/10)
Squat 3x5 77.5 kg Hip recovered completely, now I'll start adding 2.5 kg instead of 2
Bench 3x5 65 kg
Row 3x5 67.5 kg
Shrug 2X8 87.5 kg
Scull 2X8 26 kg
Chin 2X7
GM 2X8,10 35 kg
Crunch 2X15 10 kg + vacuums
Rear delt 1x12 7 kg

Good workout.

Sandigesha

B (12/10)
Squat 3X5 77.5kg
Dead 1X5 80kg
Press 3X5 47.5kg
Row90% 3X5 61kg
CGBP 2X8 54kg
Curl 2X8 26kg
Crunch 2x15 10 kg + vacuums
Rear delt 2X12 7 kg

Weight is dropping way too fast - bumping up to 3600 daily cals and reducing 3 shorts walks and 1 long walk to only 2 short walks a week.

I need to start first set of squats slower on the way down - was thrown off balance and felt my calves taking the load. Other then that - good workout.

Sandigesha

A (14/10)
Squat 3x5 80kg
Bench 3x5 65kg
Row 3x5 67.5kg
Shrug 2X8 87.5kg
Scullcrusher 2X8 26kg
Chin up 2X8 (@~93kgs)
Good morning 1X8, 1X10 36 kg
Crunches 2X16 + vacuums
Rear delt 1X12 7kg

Almost passed out. Heat+speeding up metabolism+not eating back yesterday's rock climing f*cked me over real bad, was able to pull off the weights though.
Notes: descend slower on squat, keep scapula more tight, take more time resting between sets on rows and pull ups

Sandigesha

B (16/10)
Squat 3X5 80kg
Dead 1X5 80kg
Press 3X5 47.5kg
Row90% 3X5 61kg
CGBP 2X8 54kg
Curl 2X8 26kg
Crunch 2x10 15 kg + vacuums
Rear delt 2X12 8 kg

Sandigesha

A (19/10)
Squat 3x5 82.5kg
Bench 3x5 67.5kg
Row 3x5 70kg
Shrug 2X8 90kg
Scullcrusher 2X8 28kg
Chin up 2X8 @93.7kg+1kg
Good morning 1X8, 1x10 37kg
Crunches 2X10 15kg + vacuums
Rear delt + Side delt 1X12 + 1X15 8kg

On 2nd set of squat was thrown off balance - need to focus on tightness and stop getting distracting by beautiful metal music. On 3rd set 4th rep got stuck because of being too upright on the bottom - grinded out and finished the 5th. Row almost failed 2nd set only - failed to touch abs with the bar. Good thing I have 2 workout with same weight - next time ill nail it. First time in my life ever I've completed 8 reps of chin-ups with weight.

Sandigesha

(16/10)
Squat 3X5 82.5kg
Dead 1X5 85kg
Press 3X5 50kg
Row90% 3X5 63kg
CGBP 2X8 57kg
Curl 2X8 28kg
Crunch 2x11 15 kg + vacuums
Rear delt 2X12 8 kg

Easy as hell and I'll check the form as I recorded all the sets. I hope the form is good. Extra calories from not working for some days gave me some extra strength. I'll do 3 liss cardio sessions this week and keep the cals same at 3700

Sandigesha

A (23/10)
Squat 3x5 85kg
Bench 3x5 67.5kg Grip tighter. Not talking about the back
Row 3x5 70kg Bent over more
Shrug 2X8 90kg
Scullcrusher 2X8 28kg Grip too wide.
Chin up 2X8 @93.2kg+1.5kg
Good morning 1X8, 1x10 38kg
Crunches 2X15 15kg + vacuums Too much back involved - switching to doing partials with lower back resting on the bench. Will need to go heavier though.
Rear delt + Side delt 1X12 + 1X15 7kg Trying to eliminate swinging and disbalance.

Smooth. Great.

Sandigesha

My hip joint has been a little weird lately, I'll take it easy and take a week of deload (since I cant squat Ill use this time to give cns a break too) (50% weight 50% volume), these 3 sessions won't be logged in.

Sandigesha

(26/10)
Squat 3X5 85kg
Dead 1X5 85kg
Press 3X5 50kg
Row90% 3X5 63kg
CGBP 2X8 57kg
Curl 2X8 28kg
Crunch 2x12 17.5 kg + vacuums
Rear delt 2X12 7 kg

No deload, im fine.

Sandigesha

A (28/10)
Squat 3x5 87.5kg 2 sets completed, failed on 4th rep of 5th set - I needed to scream and spit but there were people in front of me and my shyness f*cked me over. I'll get it next session.
Bench 3x5 70kg 1st set - slowest grinder on the fifth rep, second set expectedly got stuck 1/3 way up on the 5th rep. Maybe i'll be able to complete 2 or even all 3 sets next time.
Row 3x5 73kg
Shrug 2X8 93kg
Scullcrusher 2X8 30kg
Chin up 2X8 @92.2kg+5kg
Good morning 1X8, 1x10 40kg
Crunches 2X12 20kg + vacuums
Rear delt 2X12 7kg

Bumping up another hundred cals to 3800. First two fails so far, happened to be on the same day. Great workout overall.

Sandigesha

B (31/10)
Squat 3X5 87.5kg Got it this time.
Dead 1X5 90kg
Press 3X5 52kg
Row90% 3X5 65kg
CGBP 2X8 61kg
Curl 2X8 30kg
Crunch 2x12 20 kg + vacuums
Rear delt 2X12 7 kg

Best workout in a while.

Sandigesha

A (23/10)
Squat 3x5 90kg Harrrrd. Thanks to the random guy for screaming at me, really helped.
Bench 3x5 70kg 2 sets complete, 3rd set 5th rep failed.Fair fail. Fair 10% reset follows.
Row 3x5 73kg
Shrug 2X8 93kg
Scullcrusher 2X8 30kg 2nd set 8th rep fail. Bench exhaustion.
Chin up 2X8 @92.5kg+5kg
Good morning 1X8, 1x10 40kg
Crunches 2X12 22.5kg + vacuums
Rear delt 1X12 8kg

Good workout. I think this is when I get to novice phase on squat according to STRTHSNDRDS

Sandigesha

B (5/11)
Squat 3X5 90kg Very easy compared to last session.
Dead 1X5 90kg
Press 3X5 52kg Failed a 3rd set 5th rep due to form breakdown/not enough rest between sets. Anyway this is my strongest lift so far, will get it next session.
Row90% 3X5 65kg
CGBP 2X8 61kg Lower back pain due to arch... wtf
Curl 2X8 30kg
Crunch 2x12 22.5 kg + vacuums
Rear delt 1X12 8 kg

Sandigesha

A (23/10)
Squat 3x5 92kg Not that hard, but a bit of a grinder. Props - no form breakdown
Bench 3x5 63kg Reseted
Row 3x5 76kg
Shrug 2X8 96kg
Scullcrusher 2X8 30kg
Chin up 2X8 @91.4kg+8kg Last rep failed. Will take longer break and get it next time
Good morning 1X8, 1x10 41kg
Crunches 2X12 25kg + vacuums
Rear delt 1X12 8kg

Great workout.

Sandigesha

B (11/11)
Squat 3X5 92kg
Dead 1X5 95kg 1st rep felt so heavy, 2nd rep - major form breakdown and exhaustion. Heat + going a bit lower on squat (which killed my glutes) + lack of sleep. Will get it next time.
Press 3X5 52kg
Row90% 3X5 68kg
CGBP 2X8 64kg First time on a program CG felt a bit heavy
Curl 2X8 32kg
Crunch 2x12 25 kg + vacuums
Rear delt 1X12 8 kg

Sandigesha

A (13/11)
Squat 3x5 94 Last rep I thought I'd fail - got stuck half way up, some form breakdown but i'll pass it. First two sets were easy though
Bench 3x5 63kg
Row 3x5 76kg Trying to get some volume on deadlift form - from now on picking up rows and shrugs off the floor.
Shrug 2X8 96kg
Scullcrusher 2X8 31kg
Chin up 2X8 @92.5kg+7kg
Good morning 1X7, 1x10 42kg
Crunches+Vacuums. Forgot to do. Since I've got time tomorrow i'll go for a walk and finish them off.
Rear delt 1X12 8kg

Sandigesha

B (07/11)
Squat 3X5 94kg
Dead 1X5 95kg 2nd rep started to come out of control, but I focused and finished the set.
Press 3X5 53kg
Row90% 3X5 68kg
CGBP 2X8 64kg First time on a program CG felt a bit heavy
Curl 2X8 32kg
Crunch 2x12 27.5 kg (Very last rep failed) + vacuums
Rear delt 1X12 8 kg

Sandigesha

A (21/11) Not Blaha's 3x5 anymore.
Squat 3x5 96
Bench 3x5 68kg
Row 3x5 80kg
Shrug 2X8 100kg Next time one set only and take shrugs to failure
Chin up 1X8 @90.8 + 10kg (100.8) From next time take to failure
Good morning 1x10 43kg
Crunches 27.5 2x12