I like to log my workouts in more than one place, and they all take different formats. One takes bbcode, the next markdown. Typing them up even once in any of those formats is a chore, let alone more than one.

I wrote a little utility site to solve this problem. Now I can just type my lifts in a way that feels natural to me, without any markup at all. The site automatically translates it to the formats I need.

I also preemptively added a page that will try to convert a workout copied from fitocracy since that feels like something other people may also find useful.

For now it only does weight x reps or just reps. Time and/or distance based activities aren't supported (yet).

If you want to check it out go to lift.gar.zone

If you wanna ask for new features or you find a bug or even if you want to pitch in a contribution the site is on github.

Here are this week's lifts. Yes this blog is probably going to be my workout log for awhile.

PRed on Squats this week (yay) at 305, and plan on trying 315 or more the next week. Also went for 145 on OHP and didn't make it. Finally, went for 4 plates on deadlift just to make sure I still could, will go for heavy singles next week to see where I'm at.

Sunday 9/28

OHP

60x5, 70x5, 85x3 110x5, 125x3, 135x3 110x7, 110x5, 110x6

Seated DB Press

35x12, 35x12, 30x12, 30x12

DB Side Raise

20x12x4

Cable Reverse Flye

25x12x4

EZ Bar Curl

45x12, 45x12, 40x12, 40x12

Preacher Curl

35x10, 35x10, 35x10, 35x7

Upright Row

55x10x4

Palms Down Wrist Bench Curl

15x12, 10x15, 10x12, 10x1

Palms Up Wrist Bench Curl

10x12, 15x12, 15x15, 15x12

Monday 9/29

Squat

115x5, 140x5, 170x5 215x5, 240x3, 270x3 295x1, 305x1 215x6, 215x5, 215x4

Medicine Ball Twist Crunch

(6 lb ball) 10x4

Front Squat

145x5x4

Wednesday 10/1

Bench

75x5, 95x5, 110x5 135x3, 150x3, 165x4 135x9, 135x7, 135x6

Dips

6, 5, 7, 4

Incline Bench

75x12, 75x12, 75x12, 65x12

DB Flye

30x12, 30x12, 30x10, 25x12

Incline DB Flye

25x12, 20x12, 20x12, 20x12, 20x12

Pushdown

65x20x4

Friday 10/3

Deadlift

160x5, 205x5 245x5 305x5 245x3, 385x3, 405x1 315x6, 315x5, 315x4

Weighted Hyperextension

25x12, 25x10, 10x12, 10x10

DB Row

45x12, 45x12, 45x12, 45x10

Good Morning

75x10x4

Pulldown

140x10x4

ISO Row

35x10x4

Here are this week's lifts. Last week I wasn't able to do what I felt were the full max effort reps on bench, so I redid week 1 on that. The rest I did week 2. I will be spending 4 weeks this cycle, trying to get all the main lifts back up to snuff.

Sunday 9/21

OHP

60x5, 70x5, 85x3 100x3, 115x3, 130x4 100x8, 100x6, 100x5

Seated DB Press

30x12, 30x12, 35x12, 35x12

DB Side Raise

15x12x4

Cable Reverse Flye

20x12x4

EZ Bar Curl

40x12x4

Preacher Curl

30x12, 30x10x3

Upright Row

50x10x4

Palms Down Wrist Bench Curl

10x10, 10x12, 10x12

Palms Up Wrist Bench Curl

15x12, 15x12, 15x9

Monday 9/22

Squat

115x5, 140x5, 170x3 200x3, 225x3, 255x4 200x6, 200x6, 200x6

Medicine Ball Twist Crunch

(6 lb ball) 10, 10, 10, 8

Front Squat

135x5x5

Wednesday 9/24

Bench

75x5, 95x5, 110x4 130x5, 150x5, 160x6 135x9, 135x6, 135x5

Dips

4, 3, 3, 2

Incline Bench

75x12, 75x12, 65x12, 65x12

DB Flye

30x11, 25x12, 25x12, 25x12

Incline DB Flye

20x12x4

Pushdown

60x20x4

Friday 9/26

Deadlift

160x5, 200x5, 245x3 285x3, 325x3, 365x4 285x7, 285x6, 285x6

Weighted hyperextensions

10x10x4

DB Rows

40x12x4

Good morning

65x10x4

Pulldown

120x10x4

ISO Row

35x10x2

Here are last week's lifts. I'm doing Wendler's 5/3/1 routine, this was week one.

Sunday 9/14

OHP

60x5, 70x5, 85x3 95x5, 110x5, 125x3 95x6, 95x3, 95x4

Seated DB Press

30x12, 30x9, 25x11, 20x12

DB Side Raise

10x12, 15x12, 15x12, 15x12

EZ Bar Curl

40x12, 40x12, 30x12, 30x12

Preacher Curl

40x12, 30x12

Upright Row

45x10 45x10

Monday 9/15

Squat

155x5, 140x5, 170x3 185x5, 215x5, 240x6 185x8, 185x5, 185x5

Medicine ball crunch twist

(6lb ball) 7, 10, 10

Front Squat

95x6, 135x6

Wednesday 9/17

Bench

75x5, 95x5, 110x3 130x5, 150x5, 160x2 120x12, 120x9, 120x4, (120x1 aka racking after failure)

Dips

2, 3, 2, 2

Incline Bench

65x12, 65x12, 65x12, 65x10

DB Flye

30x12, 30x12, 30x12, 30x9

Incline DB Flye

20x12, 20x12, 20x12, 20x11

Pushdown

55x20, 55x20, 60x20, 60x20

Friday 9/19

Deadlift

160x5, 200x5, 245x3 265x5, 305x5, 245x5 265x6, 265x7, 265x5

Weighted Hyperextension

10x10, 10x10, 10x10, 10x9

DB Row

35x12, 40x12, 40x12, 40x12

Pulldown

90x10, 110x10, 130x10, 130x10

ISO Row

35x10, 35x10

About five years ago I went to the gym for basically the first time in my life. I'd been before of course, but only for a short while before never going back. Also I was doing lightweight stuff at the time, nothing serious. That changed when I decided I needed to actually get into shape and I joined a powerlifting gym and started using freeweights.

I had a relatively good track record, up until a few months ago. I had a minor injury to the cartilege in my rib and used that as an excuse to take several months off. At the beginning of September of this year I finally was cajoled by some of my online workout support network to start again. I'm really glad I did. I feel so much better when I'm working out.

This blog didn't exist before, and I was using fitocracy to log my workouts before. That site isn't very easy to use and all I really want is somewhere to write them out so I'm going to try logging things here. I think combining the workouts for a week into one post seems right to start.

Here are my current PRs from days gone by:

Barbell Squat 300lb x 1 rep Feb 2014 Barbell Deadlift 435lb x 1 rep Feb 2014 Bench Press 200lb x 1 rep Feb 2013 Overhead Press 155 x 3 reps July 2013

At the start of this year I did have goals that are by now untenable due to my time off, but here is what they were. The weight goals are still the same, I just don't expect to get there by the end of this year like I originally planned.

Current goals:

Barbell Squat 315lb x 1 rep (Three plates) Barbell Deadlift 480lb x 1 rep (Advanced level according to exrx strenght standards for my weight) Bench Press 225lb x 1 rep (Intermediate) Overhead Press 185lb x 1 rep (Advanced)