Hanan's Training log

I am finally starting this thing up, yay! So, here is my background information:

I have been lifting for about a year, but not consistently. I used to do A LOT of fitness classes. When I moved to Iowa City in July, thats when I cut out all cardio and started lifting more regularly. I have basically taught myself everything, and I'd like to think I have good body awareness. I have scoliosis, so I know for sure that I have muscle imbalances due to that. Overall, my goals are to become stronger and to improve on my technique. I weigh about 145 right now, not sure about body fat percentage but last time I got it checked it was around 18%. I don't know what my max squat is, max deadlift is 205, max bench press is 95.

Right now I'm doing higher reps (10-15 rep range) and then slowly progressing to lower reps with higher percentage of my 1RM.

I think thats it for now And here is my workout from Tuesday:

1) Squat

bar *12
100 *15
100 *15
100 *15
100 *12

2) Wide Grip Rack Pulls

95*10
105*10
105* 8
105* 8

3) RDL's

105*12
105*12
105*12
105*12

4) Reverse Lunge

65*12 (6 each leg)
65*12
65*12
65*12

5) Bent over barbell row

55*15
55*15
55*15
55*15

6) Hyperextensions, 3 sets*12 reps

7) Bar hold (like a farmers walk, without the walk)

135* 3 sets*30 seconds hold

...Also has scoliosis. And he won ten IPF world titles and still holds world records in two weight classes.

Glad you (finally) made a log.

yesssss. Another log in the making! Also, holy crud, that is a lot of lifting. Good work.

March 13 Workout:

1) Bench Press, 65lb*15 reps*4 sets
2) Dumbell Overhead Press, 20lb *12 reps*4 sets

Plus a 45 min kettle bell session (was supposed to do more upper body work before this, but no time)

March 15 Workout:

1) Squat, 105lb*10 reps*4 sets

2) Step Ups, 70lb*10 reps*3 sets

3) Reverse Barbell Lunge, 70lb*10-12 reps*4 sets

4) Bulgarian Split Squats, 50lb*10 reps each leg*3 sets

5) Ham curl, 60lb*12 reps* 4 sets

6) Back Ext, 12 reps*3 sets

7) Barbell Row, 60lb*15* 4 sets

8 ) Tricep pushdowns, 32.5lb* 15 reps* 3 sets

Twas a fun workout

p.s. Yes! Twisted spines FTW! lol...

March 19 Workout:

1) Bench Press, 4 sets, 10 reps, 70lb
2) Shoulder Dumbell Press, 4 sets, 10 reps, 20lb DB's
3) Dumbell Floor Press, 1 set of 10 reps with 30lb DB's, 2 sets of 8 reps with 35lb DB's.

Felt really tired yesterday.

March 20 Workout:

1) Deadlift

135*4
135*4
155*2
175*1
175*1
175*1
175*3
140*8 reps*3 sets

2) Barbell Row

65lb* 10 reps* 4 sets

3) Bulgarian Split Squats

50lb* 10 reps each leg* 4 sets

4) Step Ups

70lb* 5 reps each leg* 3 sets

5) Glute Ham Raises

12 reps* 3 sets

6) Tricep Pushdowns

10 reps* 4 sets* 32.5,32.5,32.5,37.5

March 22 Workout:

1) Bench Press

70lb*10 reps
75lb*10 reps
75lb*10 reps
75lb*10 reps

2) Dumbell Shoulder Press

20lb DB's for 4 sets of 10 reps

These are getting really light, so I'm excited to increase the weight next time

3) Floor Dumbell Press

35lb DB's*10 reps
35lb*10 reps
35lb*10 reps
35lb*10 reps

4) Lat Pulldown

72.5lb* 10 reps
80lb* 10 reps
80lb* 10 reps
80lb* 10 reps

5) Face Pulls

32.5kg for 3 sets of 10 reps

Also, if anyone has any advice on how to start a powerlifting training program I would greatly appreciate it . I do want to compete in the next meet (not the one in april).

Also, I realize that I am posting as a guest. I think I forgot my password haha. Should I just continue to post on the forum this way?

March 24 workout:

1) squats

Bar*8
Bar*8
95*8
115*8
115*8
115*8
120*6

2) reverse lunges

75*5 each leg
75*5 each leg
75*5 each leg
75*5 each leg

3) Barbell row

70*8
70*8
70*8
70*8

4) Tricep push downs

37.5*10*4 sets

5) Tricep dips

BW*15*3 sets

Monday march 25: I did bench and upper body work
Tuesday march 26: played with kettlebells for an hour

Didn't work out for the rest of the week because I was studying for an exam, so now I feel like an elephant due to the fact that not only was I not working out, but I was eating horrendous amounts of carbs. I'm pretty sure I have an unlimited supply of glycogen and ill never have to eat carbs ever again. Yaay!

My workout for today:

1) Deadlifts

135*5
155*5
175*2
185*2
210*1 (5lb PR)
185*2
185*2
185*2
185*2
135*5*3 sets

2) bench press

65*10
75*10*3 sets

3) floor press

70*8
70*10
70*10

4) Standing lat push down

37.5*10*3 sets

5) Face pulls

32.5*10*3 sets

Looking great, you're making progress. I'm so glad you started a log.

Congrats on the deadlift PR!

I haven't posted in SO long, but hopefully I'll be more regular now that schools over. I hit a new deadlift PR of 225 for 2 reps which I'm happy about because that has been my goal for the last year.

Workout from yesterday:

1) bench

65* 8 reps
85*5 reps
85* 5
85*5
85*5
95*2

I love Benching but my upper back is not flexible at all so it puts a lot of strain on my lower back. I'm going to try to use a foam roller to increase flexibility but I'm not sure if that will work because of the rods in my spine.

2) push press (did one arm at a time)

35*6
35*6
40*4

3)shoulder dumbell press

25*10
25*10
25*10

4) tricep pushdown

42.5 *8*3 sets
For the last 2 sets I did drop sets

Todays workout:

1) squat

Bar*8*2
95*6
95*6
115*6
135*5
135*5
135*5
135*5
135*5

I really don't enjoy squatting. 135 feels SO heavy...I feel like a wimp lol. Also, I'm still trying to find a comfortable stance. I'm having issues with that but hopefully if I keep consistent with squatting I will become more comfortable with my stance.

2) RDLs

95*10
135*8
135*8
135*8
145*6

I alternated doing RDLs with GHRs so I did 4 sets of GHRs for 10 reps. That was basically all I did for today, I've been getting tired really early in my workouts lately. But I'm going to Egypt on Tuesday for a couple weeks so that will be a nicee long deload. I'm going to probably be so miserable because I won't be able to workout lol.

holy crud, this looks awesome. I know you've got some challenges with some of the back issues but I believe you've got the tenacity to find answers to them. Rolling, I imagine, at least won't hurt things--just don't do something like, uh, pop a rib out of place like I did. I mean, okay, the rib was already kind of out of place...and then I managed to make it 50x worse by rolling directly on it. True story. Haha, not to scare you or anything--just do what your gut tells you will keep you mobilized through the area.

As far as your squat stance--man, I still feel like I adjust mine sometimes. I'm not even sure how exactly consistent I am by a few inches in or out with it. You're in a good place with it and if you'd like some thoughts on what you've encountered with the issue or anything else, message me on fb! I'm totally being a slacker right now and enjoy troubleshooting lifting stuff and have lots of time to do it.

Thanks Janis! I will if I have any questions.

So I'm in egypt...its interesting so far haha. We have a really tiny gym at our hotel and the weights are really crappy but I used what was available. I haven't worked out in about a week-sad day-but Ive been eating a lot of rice so I had a lot of energy during this workout, yay! Also Im not sure how much the bar weighed.

1) Dumbelll Bench Press

5 sets, 12 reps, 14kg+bar each arm, with a pause at the bottom.

2) DB Shoulder Press

4 sets, 10-12 reps, 7.5kg+bar each arm

3) Side Raise

4 sets, 12 reps, 5 kg each arm

4)Tricep DB overhead extension

4 sets, 12 reps, 5kg+bar each arm

5) Single Arm Tricep Pushdown (underhand grip to overhand grip)

20lbs (I think?--the setting on the cable machine just said 2 lol), underhand grip, 10 reps + 30lbs, overhand grip 10 reps. Did this on each arm for 3 sets.

6) Cable Side Raise

3 sets, 10lbs, 10 reps

7) High Cable Row

3 sets, 60lbs, 12 reps

9) Cable Rotator Extensions

3 sets, 10 reps, 10lbs

Egypt probably uses kilos and not pounds so perhaps it was 2 kilos? the bar, if it uses kilos, could be 25 kilos = 55 lbs or could be 20 kilos = 44 lbs.

Probably a 20kg bar, that's pretty universal.

Monday June 25th:

1) Bench Press

bar*8 reps
65*8
75*5
85*5
85*5
85*5
85*5

I need to start doing bench twice a week again.

2) Incline DB bench

35's*6
35's*8
35's*8
35's*8


Tuesday June 26th:

1) Seated shoulder DB press

25's*8
30's*8
30's*8
30's*7
30's*7

2) Barbell row

75*8
75*8
70*10
70*10

3) Straight arm cable pushdown

37.5*10 reps*4 sets

4) Lat pulldown

70*12
80*10
80*10
80*10
80*10

5) Single arm DB row

50*10
50*10
50*10
50*10

I also did some KB windmills because they're super fun :)Also, where the heck is the multiplication sign on here? lol

You mean the letter x? Try asking z, a, s, d, and c if they've seen it.

Also, welcome back to the forum, brah.

hahaha I love being special.

Stick around this time, OP.

Better yet, make an actual account, so you can have a post count.

06/29/13 workout:

1) Deadlifts
135x5
155x5
185x2
210x2
225x2
225x2
225x2
225x2
225x2

2) RDLs

135x10
145x8x3 sets

3) GHRs

12 repsx 3 sets

3) Reverse DB lunges

6 each leg x 3 sets w 45lb DBs

5) Seated overhead press

25lb DBs x 12 reps x 3 sets

6) Hamstring curl

70lb x 8 reps x 3 sets

KKeough wrote:

Stick around this time, OP.

Better yet, make an actual account, so you can have a post count.

2nd. Your post count may already be well above mine.

06/30/13 Workout

1) Squat

barx8
barx8
95x6
115x6
135x5
135x5
135x6
135x6
135x6

2)Reverse Landmine Lunge

50 x 6 each leg x 3 sets

3) GHRs

3 sets of 12 reps

4) Bench Press

barx8
barx8
65x6
75x6
85x8
85x8
85x8
85x8
85x7

5) Incline DB Press

35x6
35x6
35x6
30x8

"Posts: 1"

It begins.