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Tues March 18/2008

Weighed in at 169.0lbs today. Seems my body is finding its set point of around 12ish% bf pretty quickly. Abs are all but gone now.

I'm more sick today. Quite sick. Couldn't sleep last night despite being tired as hell....strange...which in turn made me sicker. I managed to pull off an OK workout but holy hell did I feel like ass after.


Deads
60kg x 5 (stretch)
85kg x 3 (warmup)
105kg x 1 (weight acclimation)
125kg 3x5

I pushed it really hard on these... maybe harder then I should have. My back is pretty sore right now. I'm hoping it heals up before squats but things haven't exactly been going my way lately. I must have let my back round a slight bit on the last couple reps. Well either way, this is my last PR on these so I guess you could say I'm back up to my peak here. So thats one good thing.


BB Military Press
-bar x 5
-75lbs x 3
-95lbs x 2
-115lbs 3x5

Quite a push here but I'm getting close to my PR weight with these too. I'm going to look into making some 1.25lb weights that I can throw on so I can micro load. Seems 5lbs on these is just too much when I'm up near my limit.

Overhead Squats

bar 3x5

Really focused on explosiveness and getting way down under the bar. One of the hardest parts of my workout.
What I've been doing for one rep is snatch the bar and squat it up then do one squat rep with it still above your head. That way it gets a little more leg work in there. If we go up in weight we'll probably drop te extra squat part.


P.Rows
bar x 5
30kg x 4
45kg x 3
55kg x 2
65kg 3x5

I never really feel like I'm getting any stronger on these but I guess I'm still moving up in weight so I'll take it.


Hanging Leg Raises

bx 1x9,1x8,1x7

Getting better at these slowly...however, I find that the hanging part of it is pretty hard on my shoulders for some reason. I've tried chin-up and pull-up style grip. Seems to be about the same either way. This exercise is tougher then it looks.


Side Bends (DB)
50lbs x 5
60lbs 3x10

Well my obliques were still sore from last time with these and my energy was draining quickly at this point so I just stuck with a light weight. Hopefully I can get back into it next time.



Diet

9:30am - 1 cup of oats, 1.5 scoops whey protein powder

10:30am - Workout

12:00 - PWO - 2 scoops gainer (~40g protein and 60g carbs I think...about 500 cals)

1:00pm - chicken breast in a wrap with spinach/pickles/olives and some veggies on the side

3:00pm - Spinach, can of tuna, mustard, italian dressing, almonds

5:00pm - 2 scoops gainer

7:00pm - I don't know yet...we'll see cause I have to go back to the school to work on a presentation. Wah! I Feel like crap.


Thoughts

The workout went pretty good considering the sickness. Really hoping I didn't tweak my back too badly. I'll let you know i guess.

IronWorker

The flu sux, really makes you appreciate good health. Esspecially when you want to train hard. I had it a few weeks ago.

MaRvO.

I think training yesterday was a mistake. It drained me so bad that I think I just let the cold walk right in. Also, my back is sore as **** now. I think the gym tomorrow morning is pretty much out of the question unless I have the world's best sleep...which I certainly have no been having lately. I hate being sick.


IronWorker

the gym will still be there man...get some rest.

Tues March 18/2008

Well back up to 168lbs from 165lbs last week. I'm thinkin its mostly just becoming more hydrated again from recovering from sickness. I'm hoping my weight levels off here...well I mean in a level ascending pattern...1/2lb-1lb per week would be great.


Deads
60kg x 5
80kg x 3
100kg x 2
120kg x 1
130kg 3x3

Well I figured since I could do 125kg 3x5 that this would be easy. I guess I didn't remember that I hadn't really done deads for 2 weeks and I hurt my back a little bit the last time. I think my back is fine after this one but it was a hell of push....or should I say "pull." lol

BB Military Press
-bar x 5
-65lbs x 4
-85lbs x 3
-105lbs x 1
-120lbs x5,4,3

Well looks like I shoulda made some 1.25lb plates. Couldn't quite do it today. That was upsetting. Stuck right back where I was stuck before I started cutting.


P.Rows
bar x 5
30kg x 4
40kg x 3
50kg x 2
60lg x 1
70kg 2x5,1x4

Well I hit the wall today. I think I was having a bit of an energy crisis. Thinking of things that could replace this exercise...

Snatch/Overhead Squat

20kg 2x5
25kg 1x5

I'm really starting to like working on the oly style lifts. The explosiveness gets my really sweating.

Hanging Leg Raises

bw 1x10,1x9,1x8

A bit better each time.


Side Bends (DB)
50lbs x 5
85lbs 3x10

Grip was really taking a beating today. All the pulling work happened today.


Diet

9:30am - 1 cup of oats, 1.5 scoops whey protein powder

11:00am- Workout

12:45 - PWO - 2 scoops gainer (~40g protein and 60g carbs I think...about 500 cals)

1:30pm - chicken breast in a wrap with spinach/pickles/olives and some veggies on the side

3:30pm - Spinach, can of tuna, mustard, italian dressing, almonds

5:30pm - burger with pickles and ketchup + a bowl of fruit salad


Thoughts

Well today was pretty much a lame day as far as energy levels. I'm really learning to hate P.Rows and really starting to like the snatch. I think I also waited too long between my first meal and my workout. It was 3 hours since I'd eaten by the end of my workout so I think that explains part of the energy problem.

IronWorker

Tues April 8/2008

Weighed in at 170.0lbs. 1lb up from last week...can't complain.


Deads
60kg x 5
80kg x 4
100kg x 3
120kg x 1
135kg 3x3

Real heavy pull but thats another 5kg in the bank.

Overhead Squats

bar 1x5
25kg 3x5

I fell on my ass once with this. Ha. Oh well, I'm learning. They get me sweating more then any other exercise.


Pull-ups
bw+20lbs 3x5

Well I think I got it this time. Maybe I can go up next time. I've been struggling with these lately.

Dips

bx + 15lbs

Workin back up after my reset. Solid depth...pretty easy.


Calf Raises
180lbs x 8
270lbs x 6
390lbs 3x10

Hard to say if you're getting full reps on these or not. The machine is starting to reach its limit though.


Hamstring Curls
60lbs x 8
80lbs x10
85lbs x10
90lbx x10

Well I think my hams were pretty tired after deads today. So I didn't push em as hard.


Diet


8:30am - 1.5 scoops whey and 1 cup oats

10:30am - 1/2 can of chicken and spinach salad

12:30 - chicken breast in a whole wheat wrap

2:00 - workout

3:30pm - PWO - 2 scoops gainer

5:00pm - PPWO - chicken breat in a whole wheat wrap

7:30pm - 1/2 can chicken and spinach

eat once more at 9 most likely

Thoughts

Happy I got my deadlifts done without hurting myself. I've been pretty paranoid lately about that. My old 1RM for DLs is 145kg so I think I'm going to surpass that easily when I'm done with this session.

IronWorker

Nice progress Iron Worker. Keep it going.

Thanks widdoes, I'm starting to get back into the PR territory which is always fun.

IronWorker

Glad to see your eating better... It's always the hardest part.

Ya, eating is definately tough to stay consistent with day in and day out but if there is one thing I've learned while weight training is that eating is a *big* deal. My workouts can crash and burn if I've missed just one meal. My current goal is to keep it fairly clean despite bulking. Have to keep remembering that I'm bulking not "fatting." lol

As to you pitysister, I know the gym will still be there but my damn workout partner will probably go without me. The shitty part about that is that he cut too hard before mexico and lost quite a bit of strength. We used to always be about 10lbs-20lbs difference in lifts and now I was finally caught up. Now I'll be behind once again! Always chasing...I guess its motivation.

IronWorker