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IronWorker - SS gone WestSide
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01-25-2008, 02:27 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Well perhaps it doesn't.... Hmmm guess I never really thought the mechanics of it through.
Anyways, I got a buddy of mine to do an 11 point skin fold test and according to that test, I'm 10.73% bf. I'm very happy with this result.
Oh ya, thought I should also mention that tanning and then running is a bad idea. Tanning sucks the energy right out of you. Also, don't use tanning lotion on your first time...I'm burnt and patchy... Oh well, now I know.
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01-28-2008, 01:29 AM
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Rank: Member
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Join Date: Sep 2007
Posts: 293
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10.73% bf, good stuff m8.
MaRvO.
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01-28-2008, 01:47 AM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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X2^^^
Nice PR to mate
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01-28-2008, 03:46 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Thanks guys! 2.5 weeks to mexico and I'm pretty damn close to where I wanna be bf% wise anyways.
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01-29-2008, 02:52 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Tues Jan 29/2008
Well this morning was rough. Last night was the second night in a row that I didn't sleep well. Grrr. I was just plain too worn out to do deads and M Press didn't fare much better. I'm not going to let it get to me too much cause there isn't anything I can do but get some rest and hit it harder next time.
Deads
65kg x 5 (stretch)
95kg x 3 (warmup)
115kg x 1 (weight acclimation)
135kg x 0 ...oh man, rough day
115kg 3x5 (volume!)
Just plain worn out this morning. The volume work was kinda spur of the moment since the max thing just wasn't workin out for me. Its been a *long* time since I've done any volume work on deads so we'll see how I feel 2morrow.
BB Military Press
bar x 5 (warmup/stretch)
75lbs x 3 (warmup)
95lbs x 1 (weight accl)
115lbs x 1 (weight accl)
130lbs x 1 (heavy single)
This may or may not be a PR for me? Didn't really feel that great. I did 125lbs x 3 last time and I was hoping to hit this one a double but my energy levels were very very low. So I guess I'll take what I can get here.
Light Squats
bar x 5 (stretch)
115lbs x 5 (warmup)
135lbs x 3 (warmup)
165lbs 3x5
These went fine. Pretty tired from deads but good thing its like. Slight problem though...my hands start going numb when I do these....? Its starting to bother me. I played around with different grip widths and even tried the pad but that didn't help either.
Accessory
Pull ups
bw+15lbs 3x5
No rows today so I finished this. Yay, something went right. Also, I'm getting lighter so that must help. ha
Calf Raises
180lbs x 8
270lbs x 5
335lbs 3x10
Getting heavy and the machine is starting to run out of room to add plates. I think we're going to have to find something different to try.
Hamstrings
50lbs x 5 (warmup)
75lbs 3x10
Well the standing ham machine was busy so we went back to the sitting one. I'm staying light and really concentrating on form. This felt good. Back and ass on the seat.
Diet
9:30am - 1.5 scoops whey and bowl of oatmeal
10:45 - workout
12:30 - PWO - 1 scoop isolate
1:00 - chicken wrap and veggies
3:00 - canned chicken, spinach, olives, pickes, italian (pretty good for a cutting meal...lol)
5:00 - small steak, whole wheat pasta, veggies
thats it for now
Thoughts
Well today sucked pretty bad performance wise. Or at least compared to what it could have been but I realize it won't help to get down on myself about it. Just gotta get some damn rest is all. Almost time for mexico...just gotta keep that in mind!
IronWorker
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01-29-2008, 04:23 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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Keep up the good work...I think those crappy days happen to everyone. I haven't been able to sleep at night lately either...just lay in bed completely awake. And I haven't had caffeine in two weeks. Melatonin is the only way I've slept the past 3 nights. That might help. That's awesome that you're going to Mexico btw.
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01-29-2008, 04:28 PM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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Your hands going numb could def be something in the cervical region. Some nerve being affected...pinched, etc. Don't quote me but I think that would be the C5 or C6 area. Maybe something wonky in your spine at that area that the squat weight is brining out. Just a guess..
For you MP's if you've never done it before it's a PR
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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01-29-2008, 06:29 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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you don't see "wonky" very often. it's a very underrated word
are you needing to kick the girlfriend out of bed to get some sleep???
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And when you seek forgiveness
You will see there is no god
And for all eternity
You will cry my name
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01-29-2008, 07:58 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Quote:
Originally Posted by Pitysister
you don't see "wonky" very often. it's a very underrated word
are you needing to kick the girlfriend out of bed to get some sleep???
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Lol you definately don't see wonky very often.
And yes, I may have to do that...except for I think its me that'll be getting kicked out for mentioning it. lol So I dont' think it'll help.
As for my hands going number well as long as I'm not going to hurt my spine I'm not too worrieda bout it. But getting paralysed doing squats is not too cool.
As for the MP being a PR, I was just not sure since its the first time I've done that much weight but I know I could have done it before. Probably could have done more on a different day. But I'll take it either way.
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01-31-2008, 02:25 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Thurs Jan 31/08
Weighed in today...much to my surprise I'm down to 168lbs....thats 3lb loss. I thought for sure I'd gained. I'm pretty sure I must have lost a bit of muscle there. Damn. I guess I'm officially single digit bf % now.
My calculations estimate me to be around 9.5% bf now.
Squats(volume)
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 155bs x 3
- 175lbs x 1 (weight accl)
- 185lbs 3x8
Whoa man these make me tired but I'm glad we're doing them. I can really feel my endurance getting better.
*EDIT* Forgot to mention that I didn't notice my hands going numb. I forgot to look out for it though so I'm not sure if I just wasn't looking for it or it wasn't happening. Pretty sure it didn't happen though.
Bench (heavy)
- bar x 5 (warmup/stretch)
-135lbs x 3(warmup)
-155lbs x 2
-175lbs x 1 (weight accl)
-195lbs x 1 (weight accl)
-210lbs x 2
Not too bad. I was going to try for 215lbs but I decided to go on the safe side. I tried for rep 3 but it wasn't quite there. My spotter told me I was damn close though.
I made alot of noise while trying though...lol actually scared the guys that were installing a new mirror. haha
Pendlay Rows
-30kg x 5 (stretch/warmup)
-40kg x4
-50kg x 3 (weight accl)
-60kg x 1
-67.5kg 3x5
Done and done. Really trying to maintain explosiveness on these. Gets a little wild sometimes. ha
Accessory
Dips
bw x 5 (stretch)
bw + 40lbs 3x10
This was an odd workout on these. First set was almost fail, second set was easy, and the third set was almost fail again? W/E moving on! lol
Hanging Leg Raises
bw 1x10,1x8,1x6
Trying a new main ab exercise and oh man its tough! This would should help work those abs nicely.
Side Bends
70lbs x 5 (stretch)
95lbs 3x10
These always suck. But I finished.
Diet
9:30- 1.5 scoops whey, 2/3 cup oats, ECA stack
10:45 - workout
12:30 - PWO - 1 scoop isolate
1:00 - PPWO - chicken wrap and veggies
3:00 - can of chicken, spinach, pickles, olives, italian
5:00 - steak, whole wheat pasta, veggies
7:00 - chicken breast, veggies
9:00 - not too sure yet....
Thougths
Well I'm pretty happy with today's results. High volume squats are coming along nicely. My bench has taken a slight hit for max performance I think but not as bad as I'd initally thought so thats good and bad. I'm pretty much sick of cutting so I'm glad mexico is in 2 weeks!
IronWorker
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