Well I'm at the farm helping with harvest for a week so I guess its "deload" week wether I like it or not. Ha

IW

Monday Sept 10th, 2012

BW: 214.6lb

Bench Press
bar x 8
115lb x 5
135lb x 5
155lb x 3

195lb x 5
220lb x 3
245lb x 1(+4)

Dips
bw x 10
bw+25 - 3x8
bw x 12


Pull-Ups
bw x 9,6.5,5,4,3


Thoughts

Well I believe this is my best performance at this weight for bench. I wasn't sure if the week off was going to help me by being rested up or hinder me by being off my diet and routine. I seem to have done ok.

My pull ups really sucked though. ha

IW

Tuesday September 11th, 2012

BW: 214.4lb

Deadlifts
mobility
90kg x 5
110kg x 5
135kg x 3

167.5kg x 4
190kg x 2
212.5kg x 0 ... fack

Deads
90kg,110kg,120kg - 3x10

Bar Rollouts
skipped


Thoughts

A bit of a sad workout. I really thought I should have 212.5kg and I really wanted it. My butt shot up first though and then it becomes too much for my back to compensate and starts to round so I had to ditch it. I need to focus more and grind it out a bit more before I let my butt come up.

IW

Thursday September 13th, 2012

BW: 217.0lb

Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 3

150lb x 5
165lb x 3
185lb x 1(+2)

95lb,105lb,105lb,105lb,115lb - 5x10


Dumbell Rows
60lb x 8
85lb 3x10
95lb 2x10


Thoughts

Well I was hoping for a bit better on my MP set but my tris were still smashed from weighted dips I think. Even so it was a decent lift.

IW

Friday September 14th, 2012

BW: 214.2lb

Squats
mobility
135lb x 5
185lb x 5
225lb x 3


Hamstring Curls
40lb x 10
45lb 2x10
50lb 2x10


BB Bicep Curls
65lb - 2x10
75lb - 2x10
85lb - 1x10

Thoughts

Couldn't squat today. My ankle was not having it. It's been hurting pretty bad all week. fack Tried to do leg presses and those hurt it too.... so we did my all time favorite (not!): Hamstring Curls.

I really hope this heals up soon.

IW

Monday September 17th, 2012

Conditioning


Rowing - Steady State
25min


Thoughts

It's deload week so I'll try to hit rowing hard this week. I really need to stay more consistent with this in general.

I also changed up my diet today to get less carbs, more protein, and more good fats (ie fish). I will be trying to lean out a bit towards xmas. Hopefully get down to the 200-205lb range.

IW

Tuesday September 18th, 2012

Deload Week

BW: 214.2lb

Bench
bar x 10
115lb x 5
135lb x 5
175lb x 5
225lb x 5


Deadlifts
mobility
80kg x 5
100kg x 5
130kg x 5
170kg x 5


Pull Ups
no time

Thoughts

First week on the new diet. Much less carbs. We'll see how that pans out. I'm a little light already so hopefully I don't start droppin too fast.

IW

Thursday September 20th, 2012

Deload Week

BW: 215.0lb

Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 5
135lb x 5


Squats
135lb x 5
165lb x 5
185lb x 5
245lb x 3
275lb x 1


Hammer Grip Cable Row
160lb - 2x10
180lb x 12


Thoughts

I thought I would have lost a bit of weight with the new diet but I'm up... hmmm. May have to readjust things.

IW

Wednesday September 19th, 2012

Conditioning


Rowing - Steady State
30min

Sunday September 23rd, 2012

Conditioning


Rowing - Steady State
35min


Thoughts

I've been watching V8TV on youtube during cardio and that really helps pass the time. Makes rowing so much more bearable. ha

IW

Monday September 24th, 2012

New Program

BW: 211.6lb

Front Squats
mobility
bar x 5
95lb x 5
135lb x 5
165lb x 5
205lb x 3
225lb x 1
245lb x 1
265b x 1

185lb - 5x5


Cable Crunches
Full Stack - 5x10


Thoughts

Well we started a new program today. My buddy wrote it and I'm not entirely convinced on it yet.

I haven't done front squats in a loooonnngggg time. Last time I did them my max was around 235lb I believe. Worked up to 265lb and probably could have done more ... and my legs were jello from rowing yesterday. So I predict my max to be in the 285lb range once I'm used to this exercise and fresh.

A lot of pain trying to get used to front squats again. wah

My weight dropped way down. Not too sure what to do. I don't want it to keep falling too fast as I'm sure that will be muscle coming off. I'll stick it out for the rest of this week and if it's still going down like crazy I'll have to get another meal in there somewhere.

IW