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. :)

It has been 60 degrees and sunny here the past two days. Just a slight breeze. Very comfortable outside. It is extremely rare for this time of year. Just thought I would rub that in. :)

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

good to have you back....


and...F you ross :)

A sense a little bit of tension amongst the ranks. lol

:biglaugh:

I'm sure it feels great to be back in the gym...aside from being sore, rundown, sick.. :) Are you starting a bulking cycle now?

Maybe just some weather envy :biglaugh:

Gotta love Global Warming :)

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