Sunday November 8th/2009

30mins - Tmill

IW

Monday Nov 9th/2009


Bench
bar x 10
135lb x 5
155lb x 3
175lb x 2
195lb 5x5

Seemed alright. I'm really hoping to hit that 205 mark.

Squats
bw 2x5
bar x 5
135lb x 5
185lb x 3
205lb x 1
225lb 5x5

These were actually a struggle. I think it was a combination of a shitty sleep and my run maybe was a bit too intense on sunday.

Standing Rows
155lb 5x5

These are getting tough.

Thoughts

Not a bad workout overall. I think I have to keep the intensity of my runs down. My right calf seems to be aggravated by the running and makes it tough to squat. Hoping to keep up the progressions a while longer.

IW

Wednesday Nov 11, 2009

40mins Tmill

Gym closed today for rememberance day.

Lets have a brief moment of silence for all those fallen for our country.

IW

how fast are you going on this treadmill?

Not very fast. I'm keeping it pretty light cause I don't want it to affect my leg days.

I was doing 4.2mph walk for 2mins and 5.0mph jog for 8 mins for 4 cycles. I'm not sure of the accuracy of this treadmill's speed reading though.

IW

Shit , I don't go over 3.0 , LOL :D but then again I'm a fat bastard.

This particular treadmill really sucks for those low speeds. It starts speeding up and slowing down because it has trouble overcoming the friction. lol

IW

Thursday Nov 12th/2009

BW: 189.0lb

Seated DB Shoulder Press
22.5lb x 5
32.5lb x 5
40lb x 3
45lb x 2
50lb x 1
55lb 5x5

I find I don't power out on these but I struggle to stabilize the weight. I did complete though so thats nice.

Deads
bw squats 2x5
60kg x 5
100kg x 3
120kg x 1
135kg 5x5

Getting heavier.

Pull Ups
bw 5x5

I think I can officially call it a complete bw 5x5. Yay!

T-bar Cable Curls
62.5lb x 10,10,8
57.6lb x 10 + 1 neg

I dont' think the numbers mean a damn thing on this one.

Thoughts

Well my weight is up from last week but I'm pretty sure its a fiber issue... if you know what I mean. I feel very full. I'm going to start supping more fiber. I thought the 5 - 30g servings of spinach and oatmeal every morning would be enough... guess not.

I'll weigh again on saturday and hopefully get a closer to "true" weight. If its the same then I'll be cutting some cals... mostly from the carbs I think.

IW

Was going to hit up some cardio yesterday but I had some issues with my car. I hit a stone or some frozen peice of dirt and it pinched the sidewall on the wheel and tore it. I didn't have the special key to remove my locking lug nuts so I couldn't even put my spare on. So I had to have it towed. Then I they tell me since its AWD they have to replace all four tires at once or they void the warranty... AH! 245/40 R18 tires ain't cheap. So I had to leave work early to get them my winter tires before they closed. Then the car I was driving ( a buddy's) got a flat tire on the way... FUCK! So I threw the spare on that car and eventually got my winter tires on. I guess I'll be getting new summer tires this spring and they are $1000 for the cheapest set and more like $1800 for the replacement tires that I had on the car.

So, I was a little flustered yesterday and didn't end up doing any cardio.

Oh well, I'm hitting the weights later today.

IW

those days blow......screw cardio anyways :)