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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Tuesday May 13th/2008 Weighed in at 172.5lbs today.... I dropped weight. I think I've been workin too hard and not ...


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Old 05-13-2008, 07:43 PM   #281
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Tuesday May 13th/2008

Weighed in at 172.5lbs today.... I dropped weight. I think I've been workin too hard and not eating enough. Gotta stop being lazy and bring real food to work.

Deads
-60kg x 5
-80kg x 3
-100kg x 2
-110kg 5x5

Well we're dropping back down to volume deads now. Kind of a reset if you will. It wasn't too heavy but I haven't done 5x5 deads in a long time. Got me sweating pretty hard. The plan is to keep up the 5x5 as long as possible then 3x3 then max again.



BB Military Press
- bar x 5
-65lbs x 4
-85lbs x 2
-95lbs 5x5

Resetting this as well. Following the same plan as deads/bench. This wasn't much of a struggle at all but it shouldn't be when you reset.

Overhead Squats/Snatches

bar 3x5 (one snatch per set)
30kg x 4 (snatch on every rep)

The shoulders allowed this to happen again todoay. I really like the oly lifts. Gotta figure a way to incorporate them more.

Hanging Leg Raises

bw x 12,11,9

Workin up to a 3x12 now.

Obliques
30lbs 2x10
40lbs x 10

Can't remember the name of these... You push a cable or band straight out from your chest. The tension is from the side to give you the twisting effect...anyone?


Diet

11:30 - 1 cup of oats with 1.5 scoops whey

1:30 - protein bar (30g protein, 25g carbs)

3:30- 1/2 of a huge steak

5:30 - 2 scoops gainer

7:30 - other half of huge steak

8:00 - workout

9:30 - PWO - 2 scoops gainer

Not sure what I'll have later. I can't believe I lost weight consuming all the fats and carbs like I have been. I guess the total cals were just too low.


Thougths

Well it felt good to reset and nail the workout. The new oblique exercise is kinda nice as well...should be a good change. I was really getting sick of DB side bends.

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Old 05-14-2008, 03:58 AM   #282
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A good reset can work wonders for your motivation and energy. Enjoy.
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Old 05-14-2008, 07:00 AM   #283
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I think if you're lifting heavy enough, a reset is mandatory or at least some kind of deloading phase to let your body "catch up" with healing and whatnot. But yes, it also helps the morale. lol

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Old 05-19-2008, 01:40 PM   #284
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Friday May 16th/2008

Well this is a pretty late posting because I worked out then rushed off to go camping but here is what I did friday.

Squats (heavy)
- bar x 5
- 135lbs x 5
- 185lbs x 3
- 205lbs x 2
- 225lbs x 1
- 245lbs 3x3 (PR!)

Don't know how I managed this. I was running on not very much sleep but something just felt right and I smashed this out. Very happy about that. However, the energy was pretty much sucked out of me by this point on.

Bench
- bar x 6
-135lbs x 5
-165lbs x 3
-185lbs x 2
-205lbs x 1
-220lbs x 1
-205lbs x 2,1

I was just absolutely wiped after squats. So.... the 3x3 at 220lbs didn't go too good. Oh well, I was still happy about the squat PR.


BB P.Rows
-bar x 6
-30kg x 5
-40kg x 3
-60kg 4x8

This felt alot better this time but really hurt the pull ups. Oh well.


Pull ups
bw + 25lbs x 1
bw x 6,5,3

Dips
bw 3x10


Well we were rushing at the end and I had no energy left. We superset the dips and pull ups together. Neither of which went too well but o well.


Diet

Can't remember my diet from 3 days ago...not too great I don't think. I had an interview in the morning and I went to the gym after that so the diet suffered.


Thougths

Well I probably just drank away all my gains this weekend...oh well it was hella fun.

IronWorker
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Old 05-19-2008, 02:33 PM   #285
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did you do anything besides drink while camping?
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Old 05-20-2008, 07:18 AM   #286
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Well I probably just drank away all my gains this weekend...oh well it was hella fun.

Loved that part
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Old 05-20-2008, 03:46 PM   #287
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Quote:
Originally Posted by Pitysister View Post
did you do anything besides drink while camping?
Ummmm...does playing beersbee count? If you don't know what it is, think about hitting a bottle/can off a pole with a frisbee. So fun.

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Old 05-20-2008, 03:59 PM   #288
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Tuesday May 20th/2008

Well I had a pretty awesome sleep last night. I was soooo tired from camping and just crashed at around 10pm and got up at 8. A nice 10hours was good for the body.

Squats (volume)
- bar x 5
- 135lbs x 5
- 185lbs x 3
- 205lbs x 2
- 215lbs 3x8

Finished this. It was a fight to the end but I was real happy when I completed.

Bench
- bar x 6
-135lbs x 5
-175lbs x 3
-195bs x 1
-205lbs x 1
-220lbs 3,3,2

Well I didn't finish this time but I was damn close so I was still happy considering I was completely wasted after squats and my performance was 10x better then last day. This is probably one of the heaviest sets I've ever done. Old max is 225lbs just for reference.

DB M. Press
30lbs x 5
42.5 4x8

Shoulders were very tired from bench but I squeezed it out.

Hanging Leg Raises

bw x12,11,9

Still workin on that 3x12.

Obliques - Pallof Press
40lbs 3x10

Still dont' know the name of this exercise. Its the one where you press forward while standing. The weight is pulling to the side from a cable. Anyone? I like this much better then DB side bends.

*edit* Thanks Pity for the name. *edit*


Diet

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

11:30 - stir fry with chicken, white rice, broc., carrots, green beans

1:00 - protein bar

2:30 - 1/2 can of chicken in a wrap with pickles,olives,italian dressing ...yum

3:30 - workout

5:00 -PWO -2 scoops gainer

6:00pm - (now) just gonna finish up this entry and then make something...not sure what


Thougths

Well I'm pretty happy about my performance today. I think next bench day is going to be max test day. I feel that every time I do squats before bench I'm getting less out of my bench. But I also think that it would be the same the other way round. Squats are still #1 in my books though so they'll only get deprioritized for one day.

IronWorker

Last edited by iron_worker; 05-20-2008 at 06:46 PM..
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Old 05-20-2008, 04:57 PM   #289
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palloff press? maybe.
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Old 05-20-2008, 06:45 PM   #290
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^Thats the one. I think I got it from your journal.

Thanks,

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