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Thursday Oct 23rd/2009

35mins - fast walking on the t-mill

I was going to do some running but when I realized how sore my legs were I decided just a nice walk to get the blood flow would probably be more beneficial. And now that its the next day it seems to have helped so thats a bonus!

IW

Hey just wondering... would there be any advantage to taking creatine while trying to lean out? I understand I might have some water retention but would it affect fat loss? I'm a bit of a supp noob. lol

IW

Monday Nov 2nd/2009

Bench
bar x 10
115lb x 5
135lb x 3
155lb x 3
175lb x 2
190lb 5x5

Squats
bw 2x5
bar x 5
115lb 2x3
185lb x 3
205lb x 2
220lb 5x5

Standing Rows
150lb 5x5

Thoughts

First day back on the diet. My stomach shrank again cause I couldn't finish a couple meals. The lifting went pretty well I think considering.

IW

Tuesday Nov 3rd/2009

30mins on the Tmill - fast walk/slow jog

IW

Friday Oct 23rd/2009

Seated DB Shoulder Press
20lb x 8
32.5lb x 5
42.5lb x 2
47.5lb 5x5

Easy.

Deads
bar 2x5
40kg 2x5 (a few cleans)
60kg x 5 (cleans)
80kg x 3
100kg x 2
125kg 5x5

Not too bad.

Chin Ups
bw 5x5


Thoughts

Not a bad workout overall. Ramping up nicely still.

IW

Well I'm feeling slightly under the weather. Feels like a head cold right now... but I'm worried cause I know a couple people who have had H1N1... ugh. It does not sound fun at all.

I think I may have to just rest tonight and see what tomorrow brings. I don't want to go lift heavy and wear down my immune system.

IW

It would seem that I've managed to pick up H1N1 (aka the swine flu)... Fuck.

Shitty . Rest up .

Friday Oct 30th/2009

BW: 187.5lb

Smith Bench
bar x 10
135lb x 5
185lb x 5
225lb (180lb) 5x5

Well I expected today to be a weak day but smith bench just felt awful. My shoulders didn't like it one bit, my bench kept sliding around, and it felt heavy as F!

Front Squats
bar x 5
95lb x 5
115lb x 5
135lb x 5
155lb x 3
185lb x 3,5

I was trying to teach my buddies front squats so I started real light on this. One did well, one did... not so well. lol

Hamstring Curl
45lb 3x8

DB Tricep DL
25lb x 8
27.5lb 1x8, 1x6

Thoughts

Well I expected it to be a weak workout day and it was. I also expected that I would lose some weight and I did. So, I guess I can't complain as everything went down as I said it would.

IW

Wednesday Nov 4th/2009

BW: 189.5lb

Seated DB Shoulder Press
20lb x 8
30lb x 5
40lb x 4
45lb x 2
50lb 5x5

Still moving along nicely. The next one is up to 55lb though. So we'll see.

Deads
bar 2x5
40kg 2x5 (a few cleans)
60kg x 5 (cleans)
100kg x 2
130kg 5x5


Pull Ups
bw 3x5,2x4

Still lacking on the last couple of reps but I think its improving.


EZ Bar Standing Curls
70lb x 10,9,8,6


Thoughts

The scale said only down .5lb from start weight (up 2lb from last week but I attribute that to fluids from being sick). Then I went home and took a sh!t sooo I'll weigh again on friday. lol Sorry for the TMI moment.

IW