Tuesday March 27th, 2012

BW: 218.2lb

Deadlifts
mobility
85kg x 5
105kg x 5
125kg x 3

140kg x 5
160kg x 5
180kg x 5(+4)

Deadlifts
225lb - 3x10, 1x20(dear god!)

Superset with...

Hanging Leg Raises
bw 3x12

Thoughts

I could have gone for another rep on deads for a record but I my form was really solid up til that point so I left it. My back thanks me!

For some reason I decided to finish off my 5x10 with a set of 20... zomg!

IW

Thursday March 29th, 2012

BW: 216.8lb

Military Press
bar x 8
85lb x 5
105lb x 5
125lb x 3

135lb x 5
155lb x 5
175lb x 5(+2)

105lb - 3x10
115lb - 2x10


Hammer Grip Cable Row
140lb - 4x10
140lb - 1x12

Thoughts

A solid lift for military press. Really happy with that.

I went to the doc and he says I have high cholesterol ... seemed odd cause I thought I eat fairly healthy and my macros are in check. Get doing some research and turns out the 4 eggs I'm eating in the morning are over double the recommended daily intake of cholesterol! Not to mention the rest of the food I eat!

So I'm going to be cleaning up my diet big time (in terms of cholesterol and trans fats and such).

Just a note to everyone that just because your macros are in check doesn't mean your micro nutrients are!

IW

Friday March 30th, 2012

BW: 216.2lb

Squats
bar x 8
135lb x 5
175lb x 5
205lb x 3

230lb x 5
265lb x 5
300lb x 5(+2)


Thoughts

Had places to be so it was a short and sweet workout. Turned out pretty solid.

I have been shying away from the food a bit lately since I heard my cholesterol was high and it's showing in my body weight. Down a couple lb.

IW

Monday April 2nd, 2012

Grip Work

Trainer - 3x10
CoC #1 - 2x5
CoC #1.5 - 1x3
CoC #2 - RH: 9,5 LH:3,2
CoC #1.5 - RH:11 LH:7


Thoughts

A slight improvement over last week. I think I am going to try and take the "less is more" approach and drop thursday workouts since my DL workout on tuesday hammers my grip pretty good as well.

I also dropped some of the work sets today. I may drop the top gripper to just one max set next time as well.

IW

Monday April 2nd, 2012

BW: 217.2lb

Bench Press
bar x 8
115lb x 5
135lb x 5
165lb x 5

195lb x 3
220lb x 3
245lb x 3(+1)

160lb - 5x10


Pull-Ups
bw x 6,5,4,4,3


Thoughts

New low cholesterol diet in place and I think it's wreaking havoc on my strength. I had a very lack luster day. I hope sh!t evens out quick.

IW

Tuesday April 3rd, 2012

BW: 217.0lb

Deadlifts
mobility
85kg x 5
105kg x 5
125kg x 3

150kg x 3
170kg x 3
190kg x 3(+3)

Deadlifts
90kg - 3x10

Superset with...

Hanging Leg Raises
bw 3x12

Thoughts

Well the gym is closed for good Friday so we're squatting a day early. I held back a bit on my rep max and cut my 5x10 down to 3x10 to try to save my back for squats. I'm reasonably happy with how the weight felt anyway.

IW

Friday April 5th, 2012

BW: 216.8lb

Military Press
bar x 10
85lb x 5
105lb x 5
125lb x 5

145lb x 5
165lb x 3
185lb x 4


Squats
bar x 8
135lb x 5
175lb x 5
210lb x 3

245lb x 3
280lb x 3
315lb x 3(+3)


Thoughts

Well my shoulder was tweaked from bench and I didn't think MP was going to go very well but I still managed +1 rep from the last time I hit 185lb. Hopefully my shoulder heals up for monday so I can hit something respectable then.

Squats went great. +1 rep from last time I did 315lb. Nice.

IW

Monday April 9th, 2012

BW: 216.8lb

Bench Press
bar x 8
115lb x 5
135lb x 5
165lb x 5

205lb x 5
230lb x 3
260lb x 1(+1)

155lb - 5x10


Pull-Ups
bw x 10,7,5,5,4


Thoughts

I'm reasonably happy with my bench today. 3 reps would have been really good in my mind. 2 reps I am ok with. I am not sure but this weight is either matching my old PR or beating it by 5lb so that's never a bad thing. It's been a loooonnngggg time since I hit these kinds of weights on bench.

IW

Tuesday April 10th, 2012

BW: 217.4lb

Deadlifts
mobility
90kg x 5
105kg x 5
130kg x 3

160kg x 5
180kg x 3
200kg x 1(+3)

Deadlifts
100kg - 3x10,1x20

Superset with...

Hanging Leg Raises
bw 3x12

Thoughts

200kg is a nice landmark for me. 440lb.... for reps. Feels good. Though when I hit the first rep I was worried because it was moving slllloowwww.

That last 20rep set completely gassed me and gave me a headache. Oh well. A really good day all in all.

IW

Thursday April 12th, 2012

BW: 219.8lb

Military Press
bar x 8
85lb x 5
105lb x 5
125lb x 3

155lb x 5
175lb x 3
195lb x 1(+1)

95lb - 2x10
105lb - 2x10
115lb - 1x10


Hammer Grip Cable Row
85lb x 10
160lb - 5x10

Thoughts

Not sure on the big spike in my weight today? I cheated a bit last night on my night off so I guess that could be it. Hopefully it levels out a bit.

I'm pretty happy with my performance on these today. I went for 3 but there was just no way it was going up. I'm ok with 2.

IW