Winter Break - Week 1: Day 22 Workout

Dam gym and their holiday hours.. I was going to go to the gym yesterday but it closed early. It also closed early today, so I had to wake up early and go gym immediately. I was a little sleepy going to the gym so not sure if it affected lifts, and also was rushed and couldn't get to shoulders part of workout since gym closed so dang early! It's also closed tomorrow as well, ugh..

But anyway, I still had a good workout today ! Chest and Triceps I worked out today. I finally was able to do 5 reps of 135 lbs on the bench today! Haven't been able to do that since near the end of the summer, so definitely getting close to same level of strength as before

Bench Press-
Set 1: 5 reps x 135 lbs (aka 45 lb plates on each side)
Set 2: 6 reps x 125 lbs (aka 40 lb plates on each side)
Set 3: 5 reps x 125 lbs (aka 40 lb plates on each side)

Chest Fly Machine -
Set 1: 8 reps
Set 2: 6 reps

Tricep Push down - 3 x 8 x 80 lbs

Now gotta start surpassing my old strength !

Winter Break - Week 1: Day 19 Workout

Today was legs, and I found out the weight of the barbell in this special rack is actually 35 lbs (not 30 lbs like I guessed), so guess I squatted more than I thought last week. Anyways, this rack feels like it'll break with just this weight even, so I tried to be careful.. I think I could do better once I'm back with a regular barbell and power rack..

Squat-
Set 1: 5 x 160 lbs
Set 2: 5 x 160 lbs
Set 3: 5 x 155 lbs

Only my second time squatting so yeah, will take some more time to get back to the level I was at before in this (was doing 195 lbs before).  I'm trying to make sure I get down to parallel at least now though, I think sometimes before I didn't go all the way down, which happens to be the hardest part..

Winter Break - Week 1: Day 18 Workout

Worked out Back/Biceps today, sore from yesterdays workout still but oh well

Pull Ups - 2, 3, 2 (Was feeling too sore to do much)

DB Row - 3 x 6 x 45 lbs (in each hand)

Lat Pull down - 3 x 8 x 75 lbs

Barbell Bicep Curl -
Set 1: 9 x 50 lbs
Set 2: 8 x 45 lbs
Set 3: 7 x 45 lbs
Set 4: 7 x 40 lbs

Winter Break - Week 1: Day 17 Workout

Well looks like gym was closed for whole weekend, so that sort of screwed up my workout schedule! But that's okay, just a few extra days of rest, shouldn't hurt me.. Anyway, I worked out Chest and Triceps today, feels good to be back in gym again today. Haven't benched since last Monday, so a whole week ago..

Anyhow, here's how it went:

Bench Press-
Set 1: 135 lbs x 4 reps (was quite tough.. did this much better at end of summer)
Set 2: 125 lbs x 5 reps (pretty easy today)
Set 3: 125 lbs x 5 reps (again, not too bad)
Set 4: 95 lbs x 10 reps

Just wanted to do bench with 45 lb plate today, was hoping I could do 5 reps with ease like before.. not quite there yet, but its alright I'm getting there. Definitely getting stronger, 125 lbs felt lighter today. Hope to get the 135 lbs for 5 reps down next time, will attempt it again next time!

Superset Chest Fly Machine - 8 reps

Barbell Shoulder Press - 3 x 40 lbs x (8, 7, 6)

Tricep Push down - 3 x 8 x 70 lbs

Winter Break - Week 1: Day 12 Workout

Today was Back and Biceps day. Legs super sore today, can barely walk but I guess that's expected when you go heavy after not squatting in such a long time!

Assisted Pull Ups - 5, 5, 5

DB Row - 3 x 5 x 45 lbs (in each hand)

Cable Row - 2 x 8 x 60 lbs

Lat Pull down - 3 x 8 x (75 lbs, 60 lbs, 60 lbs)

Barbell Bicep Curl -
Set 1: 8 x 50 lbs
Set 2: 8 x 45 lbs
Set 3: 5 x 45 lbs
Set 4: 7 x 40 lbs

Will have my rest day tomorrow, hopefully will be ready to bench again in two days!

Winter Break - Week 1: Day 11 Workout

Upper body muscles quite sore today after yesterday's workout, so worked out Legs today for the first time in quite a long time.. (I think since like August) I haven't done squats in forever due to hip pain, but decided it's time to do it again, can't let my legs lag behind anymore.

I did squats in some odd squat rack with I believe a bar that was at least about 30 lbs (instead of the usual 45 lb Olympic bar), it might've been more, but it's better to estimate low I guess to not inflate stats for future when I go back to school gym and do squats with regular bar.

Squat-
Set 1: 8 reps x 80 lbs (Each side of bar was 25 lbs)
Set 2: 6 reps x 100 lbs (Each side of bar was 35 lbs)
Set 3: 5 reps x 120 lbs (Each side of bar was 45 lbs)
(Main sets below)
Set 4: 5 reps x 150 lbs (Each side of bar was 60 lbs)
Set 5: 5 reps x 150 lbs (Each side of bar was 60 lbs)
Set 6: 5 reps x 150 lbs (Each side of bar was 60 lbs)

Could barely walk after doing these, been so long! I used to do 195+ lbs for reps in the summer, will take my time getting back up there.

Winter Break - Week 1: Day 10 Workout

My morning weight as of today was 131.1 lbs (last week i was 128.7 lbs), so starting to get back up to what I weighed before. My arms definitely grew in these 10 days, its already getting back close to 13 inches. I'll make exact measurements later since my arm is still pumped right now after working out.

Was sick over the weekend and busy so couldn't workout then, but continued my workout today. Today was Chest and Triceps day.

Bench Press -
Set 1: 125 lbs x 5 reps (aka 40 lbs on each side of bar)
Set 2: 125 lbs x 6 reps
Set 3: 125 lbs x 6 reps
Set 4:   95 lbs x 8 reps (Just an extra set for burn out)


Shoulder/Trap pain still there, it's becoming really annoying since it's making it difficult to bench more weight..

Chest Fly Machine - 2 x 8 x 35 lbs (on each side?)

DB Shoulder Press -
Set 1: 8 x 20 lbs (in each hand)
Set 2: 6 x 20 lbs (in each hand)

Lateral DB Shoulder Raise:
8 x 10 lbs (in each hand)

Tricep Push down -  4 x 8 x (60 lbs, 70 lbs, 80 lbs, 70 lbs)

Again I would've done more sets/weight but the damn shoulder still giving trouble so best to keep it low for now.. Anyhow, I'm growing and getting stronger so that's the main thing.

Winter Break - Week 1: Day 6 Workout

I rested on Day 5 since area around my shoulder/traps had a weird pain. But worked out today, focused on Back and Biceps today. Would've done abs as well, but it seems pain around my ab and hip area is back.. Anyhow here's what I did today..


DB Row - 3 x 8 x 40 lbs (each hand)
Assisted Pull Ups - 6, 6, 3 (Don't remember the assisted weights)
Lat Pulldown - 4 x 10 x (50 lbs, 60 lbs, 60 lbs, 60 lbs)
Barbell Bicep Curl - 3 x 8 x 45 lbs with super-set of 40 lbs x 7 reps (Felt very strong in this today, wasn't too tough)

My bicep vein was coming out today a lot, haven't seen that since before I gained all that weight in the summer. Good sign, must mean lower bodyfat at a higher body weight.

Winter Break - Week 1: Day 4 Workout

Decided to have yesterday as a rest day, but worked out today. I focused on Chest, Triceps and Shoulders. My left shoulder was feeling weird, light pain, when working out today so it may have affected my performance in the lifts today.

Bench Press:

Set 1: 125 lbs x 5 reps - Was pretty easy but felt something in left shoulder

Set 2: 125 lbs x 5 reps - These were assisted though, the damn spotter helped way too much, and even held the bar making it feel unbalanced.

Set 3: 115 lbs x 5 reps + 2 superset reps - Same spotter, holding it unbalanced when I never really wanted any help, wasn't feeling it today. Can do much better, with hopefully not the same guy spotting.

DB Shoulder Press: 3 x 10 x 15 lbs (in each hand) - Felt pretty light, but didn't want to overexert shoulders.

Tricep Pushdown - 3 x 10 x (60 lbs, 70 lbs, 70 lbs)

Wanted to do more, but not worth risking health of shoulder, hopefully with a little rest it will feel good next time.

Long Term Goals

I think its a good idea to list long term some goals for the future to remind myself to keep going and not give up. I'll just list a few ones that I would like to reach in terms of goals relating to just physical abilities, nothing else outside of that..

1. Bench 300+ lbs one day, proving that I am capable of being one of the strongest people at my University.

2. Squat 315+ lbs parallel, another measure of strength as well as to build up optimal strength base in legs needed for jumping.

3. Be able to throw down and dunk a basketball one day, which basically means attaining 38+ inch vertical.

4. Be around 165 lbs with single digit body fat percent, showing that anyone, including someone who started out skinny like myself, can truly get big.

Just a few main ones for now, will add more in time maybe..

Winter Break - Week 1: Day 2 Workout

Worked out for 2nd day in row since Winter break started. Did a workout that focused on my Back and Biceps and little bit of abs. Was going to do pull ups too but felt too sore from the day before to do them.

DB Row - 3 x 8 x 40 lbs
Lat Pull down - 4 x 8 x (50 lbs, 75 lbs, 60 lbs, 60 lbs)
BB Bicep Curl - 3 x 7 x 40 lbs
Crunches - 20, 10, 10

Will workout legs tomorrow if hip feels alright doing squats, otherwise it will just be a recovery day.

Winter Break - Week 1: First Workout

K, so I basically failed at working out/eating properly to gain or even maintain the muscle during the school year that I gained over the summer... I ended up losing roughly 6.7 lbs from the start of summer, and a whole lot of strength..

It's winter break now though and I plan to regain and hopefully surpass my previous strength in these 4 weeks..

Current Weight: 128.7 lbs (Morning)

Day 1 Workout:

Bench Press - 3 x 5 x 120 lbs - This used to be so easy for me, but last set felt kind of tough..
Tricep Rope - 3 x 8 x (60 lbs, 70 lbs, 70 lbs)
Shrugs - 2 x 10 x (45 lbs, 95 lbs)
DB Shoulder Press - 3 x 8 x (10 lbs, 15 lbs, 20 lbs)

'Tis just the first day getting back into proper lifting/diet, so hopefully the strength will come back fast. I'm excited to be able to workout with no distractions, I want to make serious progress this time with no stops. I want to be stronger than everyone else.

My Goal for these 4 weeks:

- I was 135.4 lbs at the end of summer, but lost a lot of it. I would like to gain at least 5 lbs and be 133.7 lbs by the end of winter break.
- I would like to at least be able be benching 45 plates on each side with ease again  for 5+ reps again
- Be able to do 8+ pull-ups in a row again
- Get my arms back over 13.1+ inches at least.. (Currently only at ~12.65")

That's all I can think of for now. I plan on working out tomorrow as well, with probably Back, Biceps, and Abs. I may do legs the day after if hip feels okay.