Busa's log

[Busa]

Hello from Canada. So, I’ll keep this log intro short and sweet.

I’m a 50 year old dad, and really only started training a few years ago, doing basic LP & HLM stuff before the pandemic hit. I then took two years completely off from any lifting, starting over again in August 2021. Since then, I LP’d my way back up to my old PRs, and now the goal is to stay consistent with training, build strength, and lose some excess body weight.

[Wilhelm]

Welcome, @Busa

Good to have you here, and thank you for adding your log.

\o/

[Busa]

Thanks Wilhelm, glad to be here.

Started GGW yesterday, and I'm sore today!

BW: 233 lbs, 41" waist -- too much eating.

I log my training in pounds, using weight x sets x reps:

Squat: 228 x 4 x 6
Bench Press: 159 x 3 x 6
Deadlift: 222 x 3 x 6
Hammer Curls (dumbbell): 30 x 3 x 12 -- programming these for elbow rehab

Overall the workout felt good, the weights felt quite light but that's by design, and it was nice to complete the entire workout in under an hour for a change.

[leren]

I'll be following this! Welcome. (New guy welcoming new guy)

[Busa]

Thanks Ieren. I checked out your log—looks interesting!

40 mins of LISS on the treadmill today.

[Busa]

I guess I should note that I am doing a bench-focused version of GGW, so I bench M & F and press on W.

Squat: 195x2x6
Press: 116x4x6
Rows: 135x4x8 -- this was a completely arbitrary weight since the program simply specifies to pick a weight that can be strictly performed for all of the reps. Might have gone a bit heavier on these, but I did them very strict and from a hang so it felt good enough.

44 minutes! Felt like a cardio workout but I know the intensity will be increasing soon enough.

Meant to do some chins but my elbow said no after the rows. Might knock out a few sets on Saturday. Maybe.

[Busa]

Squat: 211x3x6
Bench: 172x4x6
Deadlift: 259x1x6
Hammer Curls: 35x3x10

[Busa]

GGW week 2. BW: 234 lbs.

Squat: 244x4x5
Bench: 172x3x5
Deadlift: 241x3x5
Hammer Curls: 35x3x10

Initial soreness from week 1 has worn off. I was not used to the volume coming off the end of my LP, and the early days of GGW are helping to rebuild some conditioning as I have reduced rest times between sets to be commensurate with the lower intensity.

[Busa]

Squat: 211x2x5
Press: 124x4x5
Rows: 145x4x5

I ordered a buffalo bar earlier this week, hoping it will help my elbow pain caused by the LB squats. In the mean time, I lowered my elbows a bit, taking some load off my wrists, which seems to also help. Anyway, it was a quick 45 minute session today, hooray for Wednesdays!

[Busa]

Daddy/daughter day at home with my 5 year old. I took my rest breaks attending tea parties and playing with dolls.

Squat: 228x3x5
Bench: 185x3x5 -- was supposed to be 184, but enough with the microplates already... going to just round up to next 5 pounds from here on out
Deadlift: 280x1x5
Hammer Curls: 35x3x12 -- trying to keep these in the 8-12 rep range, will move up to the 40 pounders next week

[Busa]

GGW week 3. BW: 235 lbs, going in the wrong direction...

I acquired a couple new gym items over the weekend--a buffalo bar to ease my elbow pain, and a hi/lo cable weight stack which bolts to the front of my rack. Fun times!

Squat: 260x4x4 -- these felt weird with my first use of the buffalo bar, but my shoulder / elbow seemed happier. Time will tell if this makes the LBS less painful.
Bench: 185x3x4
Deadlift: 260x3x4
Hammer Curls: 40x3x8, supersetted with:
Tricep Pushdowns: 100x3x12 -- playing with the new toy

[Busa]

Squat: 230x2x4
Press: 135x4x4
Rows: 185x4, 195x4, 205x4, 215x4 -- normally I just do sets across, but these were feeling very light so I decided to dial up the intensity a bit
Wide Grip Lat Pulldowns: 170x3x12 -- first time doing these, weight seemed about right for this rep range. I felt these in my upper lats like nothing before.

[Busa]

Caught a head cold on Thursday, so energy levels are in the toilet. Nevertheless, the work must get done.

Friday's session:

Squat: 245x3x4
Bench: 200x4x4
Deadlift: 300x1x4

Everything was hard. I skipped all accessory work.

Saturday morning, I went full-on bro for a 20 minute arm session:

EZ Barbell Curls: 70x3x12
Tricep Pushdowns: 100x3x15
Concentration Curls: 25x1x8, 25x2x6

[Wilhelm]

Hope you are feeling better, @Busa

Way to get things done regardless. +++

[Busa]

Cheers @Wilhelm, much appreciated.

[Busa]

GGW week 4. BW 233.

Squat: 245x4x6
Bench: 175x3x6
Deadlift: 245x3x6
Hammer Curls: 40x3x10, supersetted with:
Tricep Pushdowns: 110x12, 120x12, 130x12

[Busa]

Light day!

Squat: 215x2x6
Press: 125x4x6
Rows: 145x4x8
Wide Grip Lat Pulldowns: 170x12, 180x12, 190x12
One Arm Cable Lateral Raise: 20x2x10, 10x1x15
Face Pulls: 40x15, 50x15 -- first time ever doing these, and I don't have a tricep rope yet so rigged my DL straps to the carabiner... ghetto, but functional

[Chebass88]

Welcome, Busa! The new equipment sounds like a blast. Keep pushing forward!

[Busa]

Thank you @Chebass88! It’s good to be here.

[Busa]

Today was an extra good day because A) it’s Friday and B) I got new lifting shoes for my birthday. I’ve always lifted barefoot until now (train at home) so it was a different feeling in shoes. Different in a good way.

Squat: 230x3x6
Bench: 185x4x6
Deadlift: 280x1x6

Was going to do some arm work, but tweaked my neck a little bit during bench so decided to defer the accessories.