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you dirty dog

Well back from the Dominican! Pretty awesome trip and got a wicked tan... tired as F though. Don't think I'll make it to the gym tonight but I'll be back at it soon.

IW

nice...glad ya had a good time!

Wednesday Feb 24th/2010


BW:182.0lb ... we'll see how this evens out over the next week.

Bench
bar x 10
115lb x 5
135lb x 5
165lb x 3
185lb x 3
195lb x 3
205lb 2x3

Chest Supported Rows
1 palte x 10
2 plate 3x10


Deads
60kg x 6
100kg x 5
120kg x 3
130kg x 3
140kg x 3

Thoughts

Well I changed my mind and decided hit the gym anyways. It was a "just coming back and try not to kill myself" style workout. I think all things considered, it went fine.

Now that I'm back I need to adjust my diet back up to ~3000 cals and start seeing what happens. My initial thoughts were to start my cals there and to keep bumping them up until I see a slow/steady weight gain. I was thinking something like 2lb/month gain or something... is that resaonable? Can you put a number on it? Do I need to buy myself a set of calipers? I appreciate any advice.

I'm looking forward to seeing some more steady strength gains. I talked to this powerlifter/strongman guy at the gym and it got me pretty motivated.

IW

So I was playing around with my diet a bit and got the cals up to where I wanted it but then the ratios seemed shitty. It left me with like 35:35:30 P:C:F.... What should I really be shooting for in terms of ratios if I'm looking to slowly add some lean mass? Are the ratios even *that* important?

Thanks,

iW

Friday Feb 26th/2010

BW:182.2lb

Incline Bench
bar x 8
95lb x 8
115lb x 8
135lb x 8
165lb x 5
175lb x 4


Front Squats
mobility
bar x 5
135lb x 5
165lb x 3
185lb 4x3


Stiff Leg Rack Pull
135lb x 8
205lb x 8
225lb x 8
245lb 2x8


Thoughts

Well next week I I'm going to be back at it full force. I hope to have my diet tweaked up by then and it should be a green for go. I'm thinking of restarting the 5x5 one last time and then after that I should know if my workout partner is hanging around or not. Then I will start the 5/3/1 I think.

IW

Monday March 1st/2010


Bench
bar x 10
135lb x 6
165lb x 3
185lb x 1
195lb 5x5


Squats
mobility work
bw x 8
bar x 8
135lb x 5
185lb x 3
205lb x 1
215lb 5x5


BB Rows from Rack
135lb 3x8


Thoughts

Well I'm resetting my 5x5, 3x3 one more time. I will be starting the 5/3/1 in may I believe.

IW

Tuesday March 2nd/2010

Sprints - Tmill

1min sprints : 1 min rest - 5 cycles working from 8mph to 10mph (treadmill max)

Sprints on the treadmill you say?! Yeah, I know. It's just to hold me over for the next month until the soccer field is clear enough to use that is like 2min walk from my house.

Its far less boring than LISS cardio. I think I will keep with it. Next time I will try to do all 5 cycles at 10mph.

IW

Wednesday March 3rd/2010

Military Press
bar x 10
95lb x 5
115lb 5x5


Deads
mobility work
60kg x 5
90kg x 3
110kg x 2
130kg 3x5


Pull Ups
bw 3x5

Steated DB Curl
25lb x 5
30lb 3x12

Thoughts

Getting back in the groove.

IW

Thursday March 4th/2010

Sprints - Tmill

1min sprints : 1 min rest - 5 cycles @ 10mph/5mph

In and out real quick and still get a good sweat on. Sweet.

IW