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

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

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

Well I went out snowmobiling yesterday... (we got 12" of snow in 2 days!)... I was trying to pull start my buddy's sled. A few pulls and nothing so I'm yanking on this thing pretty hard. Then I notice the kill switch is down so pull that up (duh!). Next pull it starts on the fist like 1/4 of the pull and so all tension is released from the cord and I pretty much tore my shoulder out. Ugh. I don't think it's hurt too bad but I dont' think I'll be benching today.

I am just one big accident waiting to happen. lol

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

Wednesday Jan 27th/2010

Military Press
bar x 10
75lb x 5
105lb x 4
125lb x 2
140lb 5x5

Just finished this! It might be a good weight to change over to 3x3... or I could 145 5x5 a whirl next time...

Deads
mobility work
70kg x 5
90kg x 4
120kg x 2
140kg 3x3

Well my strength is starting to come back but it's not there yet. I think I'm just going to keep hammering away at this 3x3 with 2.5kg jumps.

Chin Ups
bw x 7,5,4,4

I shouldn't have done these. My shoulder didn't like them one bit.

Standing BB Curls
bar x 10
65lb x 10
75lb x 10,9,7

Thoughts

Well I was pretty surprised with my press today but happy nonetheless. DLs still aren't where I would like them to be but really what is? I'm sure the strength will start coming back quick once I'm back to a maintenance+ diet.

IW

have you ever done chinups before?

Yes I've done chins before. It's just cause I hurt my shoulder pull starting a sled last weekend and they irritated that injury.

I usually do pull ups but occaisionally rotate in chins.

BTW.... Anyone looking to buy a 2008 Mitsubishi Lancer Evolution GSR? lol

It's got 18,xxx kms and has got to go. All for the low low price of $39,000 CAD.

Just thought I'd throw it out there.

IW

haha....hate the car eh?

i forgot about the shoulder incident :)