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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; I'm lookin to hit 200lbs and be fairly clean in about 3 years. Thats my goal. We'll see where I ...


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Old 03-13-2008, 07:08 AM   #191
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I'm lookin to hit 200lbs and be fairly clean in about 3 years. Thats my goal. We'll see where I go from there.

Last edited by iron_worker; 03-13-2008 at 09:43 PM..
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Old 03-13-2008, 09:42 PM   #192
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Thurs March 6/08


Squats (heavy day)
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 155lbs x 3 (weight acclimation)
- 175lbs x 2
- 195lbs 3x5

This didn't feel too bad. I'm going to keep up the 10lb jumps as long as I can.


BB Military Press
-bar x 5
-65lbs x 5
-85lbs x 3
-110lbs 3x5

Not too bad.

P.Rows
-30kg x 5
-40kg x 4
-50kg x 3
-62.5kg 3x5

Bench
- bar x 8 (warmup/stretch)
-115lbs x 5
-135lbs x 3(weight acclimation)
-155bs 5x5

Pec was sore today. Felt like it was holding me back. Was much heavier then it should have been but I think it'll heal up before sunday.

Hanging Leg Raises
bw x 8,7,6


Side Bends
75lb DBs 3x10


Diet

9:00am - 1.5 scoops whey and 1 cup oats

10:00 - workout

12:00 - PWO - 1 scoop isolate

1:00 - cheese burg and vegetables

3:00- Chunky soup with can of tuna

5:00 - 1.5scoops protein shake and almonds

7:00 - Steak, rice, green beans

9:00 - 1.5 scoops whey in milk

Thougths

Well today felt pretty good overall other then bench. Bench was shitty because I think I gave myself a slight pec tear last bench day and I'm still healing. This was causing my left side to really lag and the light weight not seem that light! I'm thinking it should be good by next bench day...I hope anyways. Well I'll let ya know how that goes.

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Old 03-16-2008, 03:48 PM   #193
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Thurs March 6/08

Just thought I should note that I drank last night and the night before and now I'm getting sick again. Bah, guess its my own damn fault.


Squats (volume day)
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 155lbs x 3 (weight acclimation)
- 175lbs x 2
- 185lbs 3x8

Tough push but I managed alright. Gonna keep these 10lb jumps until I can't do it anymore.


Bench
- bar x 8 (warmup/stretch)
-115lbs x 5
-135lbs x 3(weight acclimation)
-160bs 5x5

My pec is still hurting. It was better this time then last time but its making this bench much more difficult then it should be. Oh yeah, we may have done 6x5...we lost count so we did another set to be sure. Might have been 5x5 or 6x5 lol. After this point I'm pretty much drained and my workout went to shit.

Pull-Ups

bw+15lbs 2x5
bw +5lbs x 5

My energy reserves plummeted hard after bench and I just couldn't push anymore.

Dips

Skipped these cause I was way too ballzed up. Wah.


Calves
180lbs x 8
270lbs x 6
340 3x10

No comment.

Didn't do hams today either. Found out this gym doens't have a place for GHRs...weak.

Diet

noon - 1.5 scoops whey and 1 cup oats

1:30 - 1.5 scoops whey

2:30 - workout

4:00 - PWO - 2 scoops gainer

4:30 - McDonalds...oh no!

Thougths

Pretty disapointed with this workout. Haven't felt this bad physically/mentally after a workout for a while. I guess its my own damn fault for not eating/sleeping like I need to.

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Old 03-17-2008, 01:55 PM   #194
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i had the double quarter pounder with cheese yesterday....for breakfast felt real not good afterwards

girlfriend still keepin ya awake?
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Old 03-17-2008, 09:21 PM   #195
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No, I'm used to the gf being around now but this sickness isn't helping. Coughing and not being able to breath through my nose makes it tough. Which in turn makes me sicker. wah
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Old 03-18-2008, 06:40 AM   #196
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Get better soon.
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Old 03-18-2008, 03:54 PM   #197
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Tues March 18/2008

Weighed in at 169.0lbs today. Seems my body is finding its set point of around 12ish% bf pretty quickly. Abs are all but gone now.

I'm more sick today. Quite sick. Couldn't sleep last night despite being tired as hell....strange...which in turn made me sicker. I managed to pull off an OK workout but holy hell did I feel like ass after.


Deads
60kg x 5 (stretch)
85kg x 3 (warmup)
105kg x 1 (weight acclimation)
125kg 3x5

I pushed it really hard on these... maybe harder then I should have. My back is pretty sore right now. I'm hoping it heals up before squats but things haven't exactly been going my way lately. I must have let my back round a slight bit on the last couple reps. Well either way, this is my last PR on these so I guess you could say I'm back up to my peak here. So thats one good thing.


BB Military Press
-bar x 5
-75lbs x 3
-95lbs x 2
-115lbs 3x5

Quite a push here but I'm getting close to my PR weight with these too. I'm going to look into making some 1.25lb weights that I can throw on so I can micro load. Seems 5lbs on these is just too much when I'm up near my limit.

Overhead Squats

bar 3x5

Really focused on explosiveness and getting way down under the bar. One of the hardest parts of my workout.
What I've been doing for one rep is snatch the bar and squat it up then do one squat rep with it still above your head. That way it gets a little more leg work in there. If we go up in weight we'll probably drop te extra squat part.


P.Rows
bar x 5
30kg x 4
45kg x 3
55kg x 2
65kg 3x5

I never really feel like I'm getting any stronger on these but I guess I'm still moving up in weight so I'll take it.


Hanging Leg Raises

bx 1x9,1x8,1x7

Getting better at these slowly...however, I find that the hanging part of it is pretty hard on my shoulders for some reason. I've tried chin-up and pull-up style grip. Seems to be about the same either way. This exercise is tougher then it looks.


Side Bends (DB)
50lbs x 5
60lbs 3x10

Well my obliques were still sore from last time with these and my energy was draining quickly at this point so I just stuck with a light weight. Hopefully I can get back into it next time.



Diet

9:30am - 1 cup of oats, 1.5 scoops whey protein powder

10:30am - Workout

12:00 - PWO - 2 scoops gainer (~40g protein and 60g carbs I think...about 500 cals)

1:00pm - chicken breast in a wrap with spinach/pickles/olives and some veggies on the side

3:00pm - Spinach, can of tuna, mustard, italian dressing, almonds

5:00pm - 2 scoops gainer

7:00pm - I don't know yet...we'll see cause I have to go back to the school to work on a presentation. Wah! I Feel like crap.


Thoughts

The workout went pretty good considering the sickness. Really hoping I didn't tweak my back too badly. I'll let you know i guess.

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Old 03-19-2008, 12:06 AM   #198
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The flu sux, really makes you appreciate good health. Esspecially when you want to train hard. I had it a few weeks ago.

MaRvO.
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Old 03-19-2008, 02:06 PM   #199
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I think training yesterday was a mistake. It drained me so bad that I think I just let the cold walk right in. Also, my back is sore as **** now. I think the gym tomorrow morning is pretty much out of the question unless I have the world's best sleep...which I certainly have no been having lately. I hate being sick.


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Old 03-19-2008, 02:29 PM   #200
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the gym will still be there man...get some rest.
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