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Ya, don't worry about it. Sometimes a person needs time off.

^^^

Well if so, my gf and I are going to have to have a serious talk cause she was there too. lol Well, I'm hoping to be feeling better and back at it tomorrow and then steadily again from then on out.

guy in my bowling league just got back from a week in mexico..and he's sick as a dog...must be a common thing

__________________

Well the week of staying up late, drinking all day and night, eating foods that you're not used to, and generally just doing things that you would never normally do wears a person down. Then, I get back to the cold ass weather of Saskatchewan and BAM, sick.

Tues March 4/2008

Weighed in at 168lbs today. I was wearing sweat pants instead of the usual shorts so that might have put it up a bit. I'm now officially heavier then my workout partner for the first time. ha


Deads
60kg x 5 (stretch)
80kg x 3 (warmup)
100kg x 1 (weight acclimation)
115kg 3x5

This felt so much better today. Felt like I could have done a 5x5 of this no problem.


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

Not bad, not bad.


Dips

bx x 5 (warmup)
bw+35lbs 3x10

Back in the groove.

Accessory Work

Hanging Leg Raises

3x10

Tried them today with a bar behind my back. It stops you from cheating by swinging back but damn if you use any kinetics your back smashes into the damn thing. Got a bit of a bruise I think.


Obliques

bw 3x10

Just did the declined sit ups and touch each elbow to the opposing knee. Pretty tough to do hanging leg raises and straight to this but not impossible.

OverHead Squat

bar (20kg) x 5

I was just playing around with this. I'd like to change light squats to some other variation of squat and this overhead squat seems to add in a total body workout. Lots of upper back, shoulders, core, legs. Seems pretty sweet. Oh yeah, very good for ROM work too. Might try this next week instead of light squats.

Diet

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

10:30 - workout

12:15 - PWO - 1 scoop isolate

1:00 - chicken wrap

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

5:00 - Not sure yet, maybe a chicken breast and some whole wheat pasta


Thoughts

Well this workout felt alot better then last time's workout. I think I'm finally getting back into my workout groove. I'll have to work back to what I was at before but it feels nice to feel natural at the gym again.

IronWorker

fuck winter.

yesterday we had 40 degrees....then...like 3-4" of freezing rain and snow last night. somebody pissed in allllllllllll of mother nature's cheerios this year.

I agree winter sucks....sorry to hear mother nature has been such a bitch to you. Hope the weather changes for the better soon.

Tues March 4/2008

Weighed in at 167.5lbs. Sounds about right judging by the little bit of fat thats creeping back around the mid section.


Deads
60kg x 5 (stretch)
80kg x 3 (warmup)
100kg x 1 (weight acclimation)
120kg 3x5

I felt like I really nailed these. Hoping to make some solid gains on deadlifts real soon.


Overhead Squats

bar 3x5

These feel pretty great. They are a definate stretch and core workout even with this weight. Just trying to get the form down with light weight now and will slowly add more reps and then eventually load the bar a bit. Also, we were doing these with a snatch from about knee height between each rep.

Front Squats
bar x 5 (stretch)
65lbs x 5
95lbs x 5
115lbs 3x5

Well I used to really dislike front squats but I figured it was time to get some squat variation in my program. So, again I'm starting really light. I do these with a snatch grip (I think thats what it is?) because using the crossed over arm style I can't get my arms up high enough due to lack of shoulder mobility.

Pull-ups
bw+10lbs

I reset back quite a bit but my ROM was awesome. Rock bottom lockout to touching my shoulders on the handles with every rep. Feels good.


Dips

bx x 5 (warmup)
bw+40lbs 3x10

Got this out with some pushing. I have to make sure to get my full depth on these. Its easy to cheat.

Accessory Work

Calf Raises
180lbs x 8
270lbs x 6
330lbs 3x10

We're going to start doing 10lb jumps on these just to see what happens since we haven't really stalled out yet.


Hamstring Curls
60lbs x 8
90lbs 3x10

Well looks like we might be cutting this exercise for something more glute oriented.


Diet

Well seeing as this was yesterday... I don't exactly remember. My diet wasn't that great cause I needed groceries. I have food now so it should get back on track now.

However, I have to stop being so damn lazy and start keeping track of my totals. I keep track of my protein usually but everything else is just eyeballed.


Thoughts

The first solid workout since I've been back I'd say. Felt really good to get some confidence back.

IronWorker

As to a reply to Eric's response:

I know this isn't a maximally effective strength program. But like I said I'd really like to put on some mass right now. I'm 6' tall and 167.5lbs...thats pretty small. Also, its not like I won't be making strength gains as I get main, it may not be as effective as if I went purely for strength.

My new plan is to stick it out with deads and squats on the current workout that they have because it seems to be coming back nicely. However, I think bench needs a serious reset. So, the plan for that is to drop back significantly and start doing a 5x5 twice a week. So, 10lbs per week. Then once we level off with that I was thinkin either drop to a 3x3 or just do the same weight for both workouts and only do 5lb/week increments. I dunno, still have to figure that out.

IronWorker