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nice pr dude.

Thanks PitskI!

Tuesday Jan 19th/2010

30mins Tmill - walking with various inclines

Walking was all I could muster on my foot but I still got an ok sweat on.

IW

Nice PR! Congrats

Thanks Widdoes.

Hmmm, the treadmill may have been a bad idea. My foot is pretty damn sore today. I was planning on riding the bike for my cardio but apparently the one at my apartment does not exist anymore. lol I'll have to either do something lower impact or no cardio...

IW

Thursday Jan 21st/2010

BW: 181.8lb

Military Press
bar x 10
95lb x 5,3
115lb x 3
135lb 5x5

Deads
mobility work
60kg 2x5
100kg x 3
130kg x 3
140kg x 3
150kg x 2

Lost some strength here... A month off will do that to a guy I suppose.

Pull Ups
bw 3x6, 1x5, 1x4

I think I may just keep working on improving my volume on these.

Standing EZ bar Curls
70lb 4x8
50lb x 10 reverse curls
50lb x 6 immediately following with regular grip

Thoughts

I didn't expect the 2lb loss on the scale this week but it's good to keep moving in the right direction. 3 more weeks of the deficit and then that should be enough of that for a bit. Any tips on how to bulk cleanly?

IW

Saturday Jan 23rd/2010

BW: 179.0lb

Decline Bench
bar x 8
135lb x 5
165lb x 5
185lb x 3
205lb x 3
225lb x 3,4,3

The deficit diet is starting to catch up with me I think. My recovery time is getting slowly worse.

Front Squats
mobility
bar x 5
115 lb x 5
135lb x 5
165lb x 3
185lb x 5
205lb x 2

Not too bad for just coming back into front squatting I suppose.

Stiff Leg Rack Pull
135lb x 8
225lb x 8
245lb x 8
275lb x 5

HS Jammer
25lb plates x 8
35lb plates x 8
45lb plates x 8
45 + 10 x 8,8

Well this thing was all new to me but kind cool. Its the machine that you use your lower body to get some moment and then you press the weight "overhead" (you're actually pushing the weight at about a 45 degree angle. I think alot of football players use it because it's kind of like starting off on the defensive line and having to drive into the other guy and try to pick him up and push him back.

Thoughts

I can't remember the last time I was in the 170's.... It's mostly because I'd only had one meal before we went to the gym so I was a bit low on food weight. Nonetheless, it surprised me.

3 more weeks of this diet then I'm going to start jacking the cals back up again bit by bit.

IW

Monday January 25th/2010

Bench
bar x 10
135lb x 5
165lb x 4
185lb x 3
205lb x 2
215lb 3x3

Squats
mobility work
bw x 8
bar x 5
135lb x 5
185lb x 3
205lb x 1
230lb 5x3


Thoughts

A weekend of total garbage eating, drinking too much, and not sleeping enough. I am not surprised that it felt shitty.

IW

Eat the same food , but more of it. Slowly start adding .

Ya that was my plan. I may invest in some calipers. You know of a good place to get a decent set that aren't off the wall expensive?

IW

have you ever done chinups before?