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Friday November 12th, 2010


Squats
mobility
bar x 5
95lb x 5
135lb x 5
155lb x 3

175lb x 5
200lb x 5
225lb x 5 (+6)

135lb,135lb,145lb,145lb,155lb 5x10


Pull Through
I'm looking for a good instructional vid on this exercise. I've never done it before. Anyone?

Thoughts

Sickness is *still* dragging me down. It's not bad enough to stop me from going by it's really dragging down my motivation.

IW

The DOMS over the weekend and today has been ridiculous. I can't believe how sore my legs still are.

IW

Monday November 15th, 2010

BW: 188.6lb

Bench
bar x 10
95lb x 5
115lb x 5
135lb x 3

155lb x 3
175lb x 3
200lb x 3 (+3)

135lb - 5x10

Big time drop from last week.

Chin ups
bw x 5,5,4,4,3

Lat Pull Down
60kg x 12

I did this just to get a few more reps to hopefully help my chins out.


Thoughts

Well today was bad. I must still have some sort of sickness because my legs are still *really* sore from squats on friday and I couldn't bench worth a sh!t.

Sh!tty day.

IW

Congrats !,sounds like ya got a deal there and the heck with the expensive machine when your fully self-employed it'll seam like a little thing, just have fun with it

Monday May 4nd, 2011

BW: 206.6lb

Bench
bar x 10
95lb x 5
125lb x 5
145lb x 3

175lb x 3
195lb x 3
220lb x 3 (+7)

135lb,140lb,145lb,150lb,155lb - 5x10


Chin Ups
bw x 8,5.5,5,5ish,4,3ish

Dropped off hard.

Thoughts

My long time goal of 225lb x 10 on bench is within striking distance... sweet!

IW

Tuesday April 3rd, 2011

BW: 206.4lb

Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 3

125kg x 3
145kg x 3
162.5kg x 3(+7)

70kg,75kg,80kg,85kg,90kg - 5x10

Superset with...

Hanging Leg Raises
bw 4x12

Thoughts

I redid my same weight from last cycle and I'm glad I did. I hit 10 reps which is where I should be at. It was tough as hell though. I had to sit down afterwards... but I got it done!

I think grip training may be taking a hiatus for now ... working 10hrs a day 30min out of the city is putting a damper on my time availabe. Oh well....

IW

If you want to do more, say starting with two sets instead of one then you need to reduce the frequency of them. You would want to have it set up some you have a Mon, Wed, Fri workout instead of only two workouts alternating. That will work better for a little more volume on deads.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Sunday Sept 9/ 2007

I thought today went pretty good considering I was sick all weekend and not eating as well as I should etc. I tried the 1x5 deads and it still got me sweating pretty good despite the low reps.

Here is the breakdown:

Squats
bar x 8 (warmup)
115lbs x 6 (warmup)
140lbs 3x5

I thought squats felt real solid. Focused on keeping nice form
(knees stay apart and drive off the heels etc) and making sure I get my ass in the weeds. Definately going up again next time.

Deads
50kg x 7 (warmup)
65kg x 5 (warmup)
80kg x 4 (warmup)
110kg x5 (approx 245 lbs)

Deads felt good. I did all the warmup cause I didn't want hurt my back. Held my form solid but my grip was slipping a bit. I think its cause I was using straps on my other plan. I did 2 reps of the work set double overhand and switched to opposing after that for the last three. Guess I'll have to work on that. I'll go up in weight next time. Haven't decided if I should go up 5kgs or 2.5kgs. (depends if I can find the small plates or not I spose)

Standing Military Press
bar x 8 (warmup)
65lbs x 5 (warmup)
85lbs 3x5

These felt decent but presses always are tough on sick days I find. Or at least I notice it more. Overall I thought it was okay and I'll go up 5lbs next time.

Pull ups - Don't really know how to warm up for this so I just did it

BW (170lbs or so) 3x5 - Felt pretty strong. I made sure to let my weight drop all the way down. Not sure if this is right but it made it harder and didn't hurt my elbows so I thought it should be good. Any comments on that? I guess I'll add the belt and throw on a few pounds next time or are these sposed to be 3x10? I couldn't remember.


Standing Calf Raises (machine thing)

90lbs x 10 (warmup)
180lbs x 10 (warmup)
230lbs 3x10

Also, the numbers probably don't actually mean anything since its a machine so I'll just use them for reference.

We weren't really sure what to do with the weights on this one as it was our first time using it so thats what I ended up with. Might have been a few too many reps but oh well. Got a good burn in the calves.

And that concludes my sunday sickness day workout. The first run through of workout B. Comments and suggestions welcome. Thanks for reading.

Wednesday Sept 12/07

Was feeling pretty tired all day and I didn't bring my energy drink to get my ass moving before the gym. Also, didn't eat enough today. I really have to nail down my diet now. I've got the workout plan now I just need sleep and food.

Workout A

bench
- bar x a few? (warmup/stretch)
- 115 x 8 (warmup)
- 140lbs 3x5 (working sets)

Bench felt really solid. Hammered through with no problems. Probably could have done another 2 sets but I refrained.

squats
- bar x 10 ish (warmup/stretch)
- 115 x 8 (warmup)
- 145lbs 3x5 (working sets)

Squats felt a bit shaky for some reason. I'm thinking my tired body was to blame. Also I kept having a problem with my toes turning out a bit as I go really deep. I tried to widen my stance a bit to see if that would help but that seemed to make the squats much tougher. hmmm.

standing rows
- 95lbs x 10 (warmup)
- 120lbs 3x5 (working sets)

Hammered these out no problem. Are you supposed to be pausing at the top of these?

Accessory Lifts

Dips
- bodyweight + 5lbs 3x10

Felt kinda stupid with a weightbelt with a 5lb on it but o well, it did the trick. I didn't know if I was gonna finish the whole 3x10 but I hammered through at the end.

Cable Ab pull down

- 80lbs x10 (warmup)
- 110lbs 3x10

This time for the cables, we tried a different method. Bending out away from the pulley works much better. Better ROM and more consistent weight on the abs.


Iron Worker

Well I felt bad for not eating like I should so last night I cooked up a whole bunch of potatoes, pasta, chicken, and egg whites. Now I can just grab some stuff and take it to school with me.

Here is what I ate today

8am - Bowl of cereal and a banana ( I am planning on getting a weight gainer shake for a quick boost in the morning)

10am - Chicken Breast and a potato

noon - 6 egg whites, apple, OJ

2 pm - chicken breast, spaghetti

4pm - Can of tuna with one of those packages of noodles ( without the salt)

6pm - Hasn't come yet but I plan on having a couple fish steaks and some vegetables

8pm - Probably some more spaghetti and egg whites


How does that look as a days worth of food?