K's workout log

Hello everybody,

I'm excited to be part of this community! I'm a 40 yo male who is trying to gain some muscle. Here is my workout log, for now it's in the general fitness section of the site:

https://forum.nofap.com/index.php?threads/ketherlonk-stronglifts-5x5-log.324328/

 

I am going to start a new 4-day split recommended by @jw2021. I will adapt it in some places because I don't have the same equipment. I did the first workout today:
deadlift
5x135
4x145
4x155
4x165
5x175
one-sided leg curl
6x20
barbell shrug
8x95
standing calf raise
12x45
12x45
reverse curl
5x40
cable wrist curl
8x20
cable reverse wrist curl
8x10
spider EZ curl
8x40
6x50
hammer curl
6x25

How do you guys do the standing calf raise? I don't have a machine so I did it with the bar across my back in squatting position. Can I hold it down like for shrugs?

For the wrist curl, the olympic bar is too heavy for me and I don't have a smaller straight bar so I did it with cables and a T-bar. I sat backwards on an incline bench with my arms resting against the incline. Is that the right way? For the reverse wrist curl, my thumbs felt like they were in the way, maybe I overextended.

 

Sounds good, I think I'll just hold the bar with my hands, which will also make it easier because you do that exercise right after shrugs.

And maybe T bar is the wrong term, I meant a setup like this:

 

Today's workout:

squats
5x185
4x195
3x205
2x215
1x225
leg extension
8x80
8x80
overhead press
5x85
5x90
5x95
dumbbell lateral raise
10x10
10x10
wide grip upright row
8x55
7x55
barbell curl
5x55
4x60
3x65
2x70
concentration curl
8x25

The upright row is a new exercise for me. I am quite weak there and will increase the weight only very slowly as I get more comfortable with it.

 

incline bench press
5x135
4x145
3x155
1x165
1x165
pec deck
6x70
4x80
dumbbell pullover
6x25
lat pulldown
5x60
5x60
barbell row
8x85
8x95
incline dumbbell bench press
5x40
5x40
triceps pushdown
8x35
alternating dumbbell curl
5x30

 

sumo deadlift
5x155
5x165
5x175
5x185
5x195
one-sided leg curl
6x25
barbell shrug
8x100
standing calf raise
12x95
8x135
reverse curl
5x45
cable wrist curl
8x25
cable reverse wrist curl
8x12.5
dumbbell spider curl
8x25
6x30
hammer curl
6x30

 

Today's workout:

dumbbell bench press
6x50
10x50
12x50
10x50
dips (on side of bench)
1x12
1x10
lat pulldown
8x160
8x175
seated lat row
8x115
8x130
chest press machine
5x160
5x175
overhead cable triceps extensions
10x39 (17.5 kg)
7x39
tricep kickback
8x10

This was at a hotel gym with different equipment than I am used to so I improvised a bit. They had a squat rack + smith machine but no safety pins for the barbell, so I didn't feel safe doing barbell bench presses by myself in there without a spotter. I did dumbbell bench presses, the heaviest dumbbells they had was 50 lbs. It was a fun workout though. I am at the hotel all week so I'll be back Wed and Fri.

 

I got over my fear of the smith machine and did some squats. I didn't go as heavy as I would've at home because I still prefer to have safety pins that go all the way across. But at least I did actual squats.

squats
5x185
5x185
5x195
5x195
5x205
leg extensions
10x85
8x100
shoulder press (machine)
5x85
5x85
5x100
dumbbell lateral raises
10x15
wide grip upright rows
8x55
7x60
barbell curls
5x55
5x60
5x65
2x70
concentration curls
4x30
5x25

It sure felt nice to use some professional machines as opposed to the slightly rickety one I have at home

 

Today's workout:

sumo deadlift
5x165
5x175
5x185
5x195
5x205
one-sided leg curl
12x35
barbell shrug
10x105
standing calf raise
12x135
12x145
reverse curl
5x50
cable wrist curl
8x30
cable reverse wrist curl
8x15
spider EZ curl
8x40
10x45
hammer curl
6x30

The standing calf raise still feels awkward as I am just using a barbell and lose my balance at the top. I tried standing on the edge of a plate to get a better ROM but I lose my balance even more. I need to figure out a better way to do this.

 

I'm holding it in my hands like for shrugs.

 

The shrugs are fine, it's the standing calf raises that's giving me trouble --- what kind of setup do you have for those?

 

Oh I see, thanks! I'll check this out!

 

yesterday's workout:

bench press
5x155
4x165
3x175
2x185
1x195
weighted dips
8x10
pec deck
8x90
6x100
behind neck pulldown
6x60
6x70
1-arm DB rows
5x60
incline DB bench press
6x50
7x50
overhead triceps extension
10x50
cable tricep kickback
10x12.5

I've upped the weight on the pec deck but I feel I'm using too much shoulder/arm and not enough pec. I've been experimenting with doing one side at a time and use my other hand to feel my pec contracting to get a better mind-muscle connection. Same with the incline DB bench press. It's especially the upper chest I have difficulty activating (and thus developing).

 

squats
5x185
4x195
3x205
2x215
3x225
leg extension
8x90
8x100
overhead press
5x90
5x95
5x100
dumbbell lateral raise
5x20
5x20
wide grip upright row
8x60
7x60
barbell curl
5x60
4x65
3x70
2x75
1x80
concentration curl
9x25

Today's workout felt good. Next week I am on a business trip and don't know what I'll be able to do in terms of workouts. The schedule is really busy; perhaps really early in the morning but I don't like exercising on an empty stomach (or in the evening).