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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Mon Dec 17/07 Weighed in today...182lbs... shit. I lost 5lbs which is much too much. I must be underestimating the ...


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Old 12-17-2007, 06:55 PM   #81
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Mon Dec 17/07

Weighed in today...182lbs... shit. I lost 5lbs which is much too much. I must be underestimating the amount of cals I'm getting. I figured I could eyeball it better, guess not.


Bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-165lbs x 3(weight acclimation)
-185lbs x 1 (weight acclimation)
-205lbs 2x5,1x4

Had an exam again today at 2 until 5 so I ate at about 1 and not again till 5 so that screwed me up big time. Energy was lacking. I was pretty damn close tho, one rep shy. I'll get it on friday.


Squats
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 185lbs x 3 (weight acclimation)
- 205lbs x 1 (weight acclimation)
- 220lbs 3x5

Back up to my last PR...seemed really heavy but I'm going to attribute that to the poor nutrition and sleep due to finals. Hopefully 225lbs on friday goes alright.

Pendlay Rows
- bar x 5 (stretch)
- 45kg x 5 (warmup)
- 55kg x 3 (warmup)
- 65kg x 2 (acclimation)
- 77.5kg 3x5

I think I gotta drop some weight...might be doing something wrong cause these definately are not going up very smoothly. My upper back motion gets worse and worse as I get tired.

Accessory Lifts

Dips

bw + 27.5bs

Pretty heavy but I finished. Had to use just a chain too cause I couldn't find the belt... slightly painful.

Cable Ab pull down

-120lbs x6 (warmup)
-165lbs 3x10 (work sets)

Well I stalled out at 180lbs so I decided to reset to 165lbs to get my depth all the way and whatnot. Was still heavy but felt good to get good form again.

Side bends

- 85lbs 3x10

I decided since I was deloading crunches I'd deload this too. Got some more depth out of my reps, I'm glad I dropped some weight.

Diet

8:30am - soy milk and bran flakes with 1.5scoop whey shake

10:30 - can of tuna + spinach + brocolli + cauliflower + italian

12:30 - 1.5 scoops whey

5:00 - 1.5 scoops whey, veggies, and 3 scoops NO explode

5:30 - workout

PWO- 1.5 scoops whey with soy milk

PPWO - trimmed steak, 2 potatoes, veggies

Well its 8:45 now since the gym went late cause of the final today.


Thougths

Didn't finish bench but the lack of food was a likely suspect. My cals have obviously been too low as well. Exams are also bad for sleep. All of these factors add up to one tired day at the gym. I'll try to get back on track soon.

IronWorker
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Old 12-19-2007, 06:31 PM   #82
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Wed Dec 19/ 2007

Deads
60kg x 4 (stretch)
80kg x 2 (warmup)
110kg x 1 (weight acclimation)
130kg x 5 (work set)

Back up and over where I was at when I hurt myself. I'm loving it. Deadlifts before squats is great. The only way I can do it I think.


BB Military Press
bar x 5 (stretch)
85lbs x 3 (warmup)
105lbs x 2 (weight accl)
115lbs x 1 (weight accl)
130lbs 1x2 ... no way
115lbs 3x5

Well all these finals and not much sleep and poor eating has my shoulders all messed up. I'm pretty sure its cause I'm not healed from monday bench because my shoulders were really tight still. Hopefully now that finals are over I can get back on track.


Light Squats
bar x 5 (stretch)
115lbs x 5 (warmup)
135lbs x 3 (warmup)
155lbs x 1 (weight accl. Sorta)
165lbs 3x5 (work sets)

Squats felts pretty heavy for what they were. Deads just drain me but thats why we put light squats on deads day. Good combo.

Accessory

Pull-Ups

bw+25lbs 3x5

I finally finished this weight... mostly because its not row day. Think I'm going to have to change up the rep scheme on row day for these.

Calf Raises

180lbs x 6 (warmup)
270lbs x 6 (warmup)
305lbs 3x10

Almost filled up the weight stack on this machine. Might have to switch exercises soon. Lol feels good.

Glute/Hamstring Curls

95lbs 2x10

Well I'm not even really sure what I did today. I was experimenting with different seating positions and I tried a strap that holds my back to the seat. I think the strap helps cause it forces me to not cheat and just use my glutes/hams.


Diet

8:00am - bowl of bran flakes with soy milk + 1.5 scoops whey

10:00am- chicken brest with brown rice and veggies

noon - 1.5 scoops whey shake

2:00 - final exam... blah

4:45 - chicken breast with brown rice and veggies

5:15 - 3 scoops NO explode

5:30 - workout

PWO(7:00) - 1.5 scoops whey

PPWO(7:30) - 1/2 can vegetable beef soup with a 1/2 can of tuna added


Thoughts

Deads are coming only nicely again. Feels nice. The only workout I have that can get me really huffin in just one set. Love it.

Although some of the workout such as M press didn't go very good, I'm hoping now that finals are over, I will get more sleep and things will start to come together again.

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Old 12-22-2007, 12:06 PM   #83
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Sat Dec 22/07

Weighed in at 180lbs. Not too bad...2lbs off since monday. Still a little too fast for my liking tho.


Bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-165lbs x 3(weight acclimation)
-185lbs x 1 (weight acclimation)
-205lbs 1x4,1x5,1x2

Had a messed up bench day. I am pretty upset about it. On the first set it was feeling really good and must have got a little excited and lost form. The bar came too far up towards my face and instantly caused my shoulders to die. Shit. I waited 10 mins till the next set which I finished but my shoulders just didn't have anything left after that. I am pretty sure had I kept form I would have finished. O well.


Squats
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 185lbs x 3 (weight acclimation)
- 205lbs x 1 (weight acclimation)
- 225lbs 3x5

Finally! 4 plates for reps! My last workout before christmas too so thats a good present to myself. So pumped.

Pendlay Rows
- bar x 5 (stretch)
- 40kg x 5 (warmup)
- 50kg x 3 (warmup)
- 65kg 3x5


Dropped 10kg and just tried to nail the form today. Felt pretty good, I hope the second time going through these goes better.

Accessory Lifts

Dips

bw + 30lbs

Done and done!

Cable Ab pull down

-120lbs x6 (warmup)
-170lbs 3x10 (work sets)

Moving back up. Having good form feels much better.

Side bends

- 90lbs 3x10

Got my form figured out. Making sure to stay in one plane while performing the exercise. Really helps isolate the obliques.

Diet

9:30am - 2/3 cup of oats, 1.5 scoops whey

10:30 - 1 caffeine, 1 ephedrine

11:00 - workout

1:00 - PWO - 1.5 scoops whey

2:00 - PPWO - chicken brest, 50g (unprepared) whole wheat pasta, veggies

Thats all for now...


Thougths

I shoulda had bench today which ticks me off but I'll get over it. I'll definately have 205 3x5 in my grasp soon.

Really happy about the squats and dips. Those numbers are making my last year's work pale in comparison...which is great.

Still on a cutting diet and losing weight. I can tell I've leaned out a bit and more to come. Gaining strength and losing weight so I'm happy with that too.

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Old 12-28-2007, 06:00 PM   #84
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Fri Dec 28/07

Well this wasn't really a regular workout for me since I was at home and just following another buddy's routine. This was mostly just to get back into the swing of things after being horribly out of it for the holiday.

Bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-165lbs x 3(weight acclimation)
-185lbs x 1 (weight acclimation)
-205lbs 1x5,1x4,1x4

Well its getting better but I feel like taking all that time off has set me back a bit. Gotta get my diet back in order which is hard when I'm at my mom's place and eating what she cooks.

Squats
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 185lbs x 3 (weight acclimation)
- 205lbs x 1 (weight acclimation)
- 225lbs 1x5,1x3
-205lbs 1x5

Couldn't do 225lbs today...pretty depressing.

Sitting DB Shoulder Press
- 30lbs x 6 (warmup)
- 45lbs 3x7

Don't know if this is good or not since I never really usually do this exercise.


Calf Raises

2 plates x 8 (warmup)
3 plates 3x10

This machine isn't the same at all compared to the one I usually use so the weights arent really comparable.

Straight Arm Cable Shoulder Fly

-15lbs x 10
-20lbs 2x10

Pretty good burn on the back of the shoulder.

Cable Bicep Curls

- 90lbs x 8 (warmup)
- 120lbs 2 x 8
- 160lbs 1x4

Nice bicep pump. Felt good.

Diet


11:00 - whole wheat bagel + 1 tbsp PB, 1.5 scoops whey

1:00 - 1.5 scoops whey

3:00 - chicken brest, mashed potatoes

3:30 - workout

5:30 - PWO - 1.5 Scoops whey

6:30 - Turkey/lentil soup and veggies

8:00 - 1.5 scoops whey


Thougths

Well I guess I can't complain about my strength being slightly off. I pretty much abused my body for 4 days. I havn't been to the gym in 1 week so I guess it was bound to happen.


IronWorker
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Old 01-02-2008, 10:39 PM   #85
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Wed Jan 2/ 2008

Weighed in at 178lbs today... so somehow despite all the eating shitass food, I still lost 2lbs in the last 2 weeks. I think its probably muscle...wah!

Deads
60kg x 5 (stretch)
90kg x 3 (warmup)
110kg x 1 (weight acclimation)
130kg x 3 (work set)

Im starting a 1x3 rep scheme to get the weight up. This seemed not too bad.


BB Military Press
bar x 5 (stretch)
75lbs x 3 (warmup)
95lbs x 2 (weight accl)
115lbs x 1 (weight accl)
125lbs 3x3

Going down in reps with these too. This seemed heavy but doable.


Light Squats
bar x 5 (stretch)
115lbs x 5 (warmup)
135lbs x 3 (warmup)
155lbs x 1 (weight accl. Sorta)
165lbs 3x5 (work sets)

Easy...as it should be.

Accessory

Dips

bw+30lbs 3x10

Felt pretty good.

Cable crunches

120lbs x 6 (warmup)
170lbs 3x10

Tough but its done.

DB Side Bends

95lbs 3x10

Heavy! Having problems with my grip giving way with these now.


Diet

11:30am - 1.5 scoops whey and bowl of oatmeal ... xtra large black coffee

1:30 - chicken breast and veggies and handful of almonds

4:00 - whole wheat pasta + 1/2 can of chicken (~30g protein)

5:30 - workout

7:15 - 1.5 scoops whey (PWO)

8:00 - 1/2 can chicken + handful of almonds (PPWO)

10:00 - 1.5 scoops whey with milk


Thoughts

Well I decided since my holiday break was very much lacking in exercise that I would probably need a strength kick. I'm starting deads on a 1x3 and squats, press, and bench on 3x3 starting now to hopefully keep from stalling out.

I ate very badly from the 23rd - the 1st ... christmas, wedding, new years... its all bad for the gut. So now I have to make up for that.

Felt good to get back in the gym regardless.

IronWorker
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Old 01-05-2008, 07:52 PM   #86
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nice deadlifts, sir
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Old 01-05-2008, 08:08 PM   #87
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Its been a while since someone has replied in my thread. Thanks for the compliments Sent! I'd like my deads to be higher then that but it seems like slow progress when you only train once a week for them. Also I hurt my back a while back and had to drop way back again.

But thanks again!

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Old 01-05-2008, 09:00 PM   #88
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Good Luck with the training his year mate.

MaRvO.
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Old 01-05-2008, 09:42 PM   #89
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Thanks Marv. Big plans this year. Gotta get ready for Cancun this spring is first on the agenda.
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Old 01-05-2008, 11:35 PM   #90
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Quote:
Originally Posted by iron_worker View Post
Its been a while since someone has replied in my thread. Thanks for the compliments Sent! I'd like my deads to be higher then that but it seems like slow progress when you only train once a week for them. Also I hurt my back a while back and had to drop way back again.

But thanks again!

IronWorker
Im in a similar situation. I am just coming off a horrible lower back injury. I too train deads approx 1x every 8-10 days. more less 3-4 times a month.

I'm in no hurry though...this is what i love about being a recreation weightlifter versus a seasoned powerlifter: i dont have an "offseason" so i can train any way i damn well please im in no race to get strong.

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