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AWESOME JOB!!!

seriously tho, that's awesome that u lost that weight!

Thurs Feb 14/08 - Last Workout Day before Cancun on V-day!

Weighed in at 165.0lbs today. 22.0lbs weight loss since Dec 10. Not bad I'd say.


Squats (volume day)
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 155lbs x 4 (weight acclimation)
- 175lbs x 3 (weight accl)
- 195lbs 3x8

Just about blew a gasket but I finished!


Bench (max attempt)
- bar x 4 (warmup/stretch)
-135lbs x 3(weight acclimation)
-165bs x 2(weight acclimation)
-185lbs x 1
-205lbs x 1
-225lbs x 0 Wah!
-185lbs x 3
-165lbs x 5

Well I couldn't put up my old max so I was pretty sad and after that I think I really stretched something in my chest cause I couldn't lift for shit.

Pendlay Rows

40kg x 5 (warmup/stretch)
50kg x 3 (warmup)
60kg x 1 (weight accl)
72.5kg 3x5

Too heavy. Have to reset or something when I get back.


Dips

bw + 42.5lbs 3x10

The difference between a good dip day and a bad dip day for me is ridiculous. On to the 45 plate I guess!

Accessory

Hanging Leg Raises

2x10, 1x8

My grip sucks after a full workout. Could barely hang on.

Decline bench was busy...was running late already so that was that. No oblique work today.

Diet

At this point it doesn't matter... lol

Thougths

Well I lost some strength over my cut but not too much. I did manage to lose a significant amount of weight and get fairly cut so I'm happy. Cancun is gonna be awesome. Maybe I'll post a pic up after I come back of me being so jacked and tanned .... and drunk. lol jj

IronWorker

Thurs March 6/08


Squats (heavy day)
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 155lbs x 3 (weight acclimation)
- 175lbs x 2
- 185lbs 3x5

Can't believe how heavy this felt. I'm hoping that my strength is going to start coming back quickly. This is down 40lbs from my peak.


Bench (volume day)
- bar x 8 (warmup/stretch)
-115lbs x 5
-135lbs x 3(weight acclimation)
-155bs 4x8

Rough.

Pull-Ups

bw 3x5

Oh boy.

Calves
180lbs x 8
270lbs x 6
320 3x10


Pendlay Rows

30kg x 5
40kg x 5 (warmup/stretch)
50kg x 2
60kg 3x5


Hamstring Curls

60lbs x 8
85lbs 3x10

The only exercise that was easy today.

Diet

9:30am - 1.5 scoops whey and 1 cup oats

10:45 - workout

12:15 - PWO - 1 scoop isolate

1:00 - chicken wrap

3:00- Tuna+spinach,olives, italian, mustard

5:00 - Burg with cheese ... yum

Thougths

Well Cancun really sucked the life out of me. My gym performance has dropped back *alot*. I'm hoping that getting over this sickness as well as getting back in the groove of going to the gym will allow my strength gains to come back quickly.... *crossing fingers* I got some serious work to do.

Short term goals are basically to get back to my old PR's of:

Bench: 205lbs 3x5
Squat: 225lbs 3x5
Dead: 125kg 3x5

I'd like to achieve all this within 4-6weeks. I think thats reasonable assuming I stay consistent.

Oh ya, I am bulking now. Hopefully keepin it as clean as possible while still keeping my strength and mass gains as fast as possible. Gotta really fine tune this diet.

IronWorker

That's awesome. It's good to see you hit your goal before the trip. Have a great time in Cancun.

have a nice vacation dude....i would kill for warm weather.

Congrats on meeting your goals man and enjoy Cancun

Thanks guys, I definately will enjoy Cancun. It'll be an awesome relaxation from going ballz out in school for so long. Im just headin out now so don't miss me too much!

Tues Feb 26/2008

Well I guess its been a while! Missed 4 workouts while I was away.

Guess I should report that I'm done cutting now for quite a while I hope. I need to put on some serious size now. So, I got lots of groceries today and I hope to get my exact meal plan figured out soon.

Also, I'm really burnt out from the trip and feeling a little sicky/head cold comin on so my performance was lacking.

Deads
70kg x 4 (stretch)
90kg x 2 (warmup)
100kg x 1 (weight acclimation)
110kg 3x5

Decided to start back in light and its a damn good thing I did. Tired as hell doing deads is a bad combo.

BB Military Press
bar x 5 (warmup/stretch)
65lbs x 3 (Warmup)
85lbs x 2 (weight accl.)
105lbs 3x5

This was one of the only exercises that felt half decent today... Ah well.

Light Squats
bar x 5 (stretch)
115lbs x 5 (warmup)
135lbs x 3 (warmup)
175lbs 3x5

Even light squats felt heavy. lol


Pull ups

bw+15lbs x5
bw+10lbs 1x5,1x4

This was rough. Real rough.

Accessory Work

Calf Raises

Was busy and didn't feel like waiting/was completely drained by the end.


Hamstrings

50lbs x 5 (warmup)
75lbs 3x10


Diet

9:30am - 1.5 scoops whey and 2/3cup oats

10:30 - workout

12:15 - PWO - 1 scoop isolate

1:00 - chicken wrap

5:30- Bacon Carbonara sidekicks with can of tuna (yum, was treating myself here)


Thoughts

Well Cancun was kickass but now the gym is kickin my ass! O well, I guess I should expect it. Its kind of a forced deload. Ha. Well, I hope to start making some sweet gains now again. This time however, I'm trying to keep it clean.

IronWorker

Welcome back Ironworker. Good luck on adding some mass.

It'll be OK man. That's just how it is. Do your work out at home or at a gym? I can't remember.

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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.