Mon Dec 17/07

Weighed in today...182lbs... shit. I lost 5lbs which is much too much. I must be underestimating the amount of cals I'm getting. I figured I could eyeball it better, guess not.


Bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-165lbs x 3(weight acclimation)
-185lbs x 1 (weight acclimation)
-205lbs 2x5,1x4

Had an exam again today at 2 until 5 so I ate at about 1 and not again till 5 so that screwed me up big time. Energy was lacking. I was pretty damn close tho, one rep shy. I'll get it on friday.


Squats
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 185lbs x 3 (weight acclimation)
- 205lbs x 1 (weight acclimation)
- 220lbs 3x5

Back up to my last PR...seemed really heavy but I'm going to attribute that to the poor nutrition and sleep due to finals. Hopefully 225lbs on friday goes alright.

Pendlay Rows
- bar x 5 (stretch)
- 45kg x 5 (warmup)
- 55kg x 3 (warmup)
- 65kg x 2 (acclimation)
- 77.5kg 3x5

I think I gotta drop some weight...might be doing something wrong cause these definately are not going up very smoothly. My upper back motion gets worse and worse as I get tired.

Accessory Lifts

Dips

bw + 27.5bs

Pretty heavy but I finished. Had to use just a chain too cause I couldn't find the belt... slightly painful.

Cable Ab pull down

-120lbs x6 (warmup)
-165lbs 3x10 (work sets)

Well I stalled out at 180lbs so I decided to reset to 165lbs to get my depth all the way and whatnot. Was still heavy but felt good to get good form again.

Side bends

- 85lbs 3x10

I decided since I was deloading crunches I'd deload this too. Got some more depth out of my reps, I'm glad I dropped some weight.

Diet

8:30am - soy milk and bran flakes with 1.5scoop whey shake

10:30 - can of tuna + spinach + brocolli + cauliflower + italian

12:30 - 1.5 scoops whey

5:00 - 1.5 scoops whey, veggies, and 3 scoops NO explode

5:30 - workout

PWO- 1.5 scoops whey with soy milk

PPWO - trimmed steak, 2 potatoes, veggies

Well its 8:45 now since the gym went late cause of the final today.


Thougths

Didn't finish bench but the lack of food was a likely suspect. My cals have obviously been too low as well. Exams are also bad for sleep. All of these factors add up to one tired day at the gym. I'll try to get back on track soon.

IronWorker

Wed Dec 19/ 2007

Deads
60kg x 4 (stretch)
80kg x 2 (warmup)
110kg x 1 (weight acclimation)
130kg x 5 (work set)

Back up and over where I was at when I hurt myself. I'm loving it. Deadlifts before squats is great. The only way I can do it I think.


BB Military Press
bar x 5 (stretch)
85lbs x 3 (warmup)
105lbs x 2 (weight accl)
115lbs x 1 (weight accl)
130lbs 1x2 ... no way
115lbs 3x5

Well all these finals and not much sleep and poor eating has my shoulders all messed up. I'm pretty sure its cause I'm not healed from monday bench because my shoulders were really tight still. Hopefully now that finals are over I can get back on track.


Light Squats
bar x 5 (stretch)
115lbs x 5 (warmup)
135lbs x 3 (warmup)
155lbs x 1 (weight accl. Sorta)
165lbs 3x5 (work sets)

Squats felts pretty heavy for what they were. Deads just drain me but thats why we put light squats on deads day. Good combo.

Accessory

Pull-Ups

bw+25lbs 3x5

I finally finished this weight... mostly because its not row day. Think I'm going to have to change up the rep scheme on row day for these.

Calf Raises

180lbs x 6 (warmup)
270lbs x 6 (warmup)
305lbs 3x10

Almost filled up the weight stack on this machine. Might have to switch exercises soon. Lol feels good.

Glute/Hamstring Curls

95lbs 2x10

Well I'm not even really sure what I did today. I was experimenting with different seating positions and I tried a strap that holds my back to the seat. I think the strap helps cause it forces me to not cheat and just use my glutes/hams.


Diet

8:00am - bowl of bran flakes with soy milk + 1.5 scoops whey

10:00am- chicken brest with brown rice and veggies

noon - 1.5 scoops whey shake

2:00 - final exam... blah

4:45 - chicken breast with brown rice and veggies

5:15 - 3 scoops NO explode

5:30 - workout

PWO(7:00) - 1.5 scoops whey

PPWO(7:30) - 1/2 can vegetable beef soup with a 1/2 can of tuna added


Thoughts

Deads are coming only nicely again. Feels nice. The only workout I have that can get me really huffin in just one set. Love it.

Although some of the workout such as M press didn't go very good, I'm hoping now that finals are over, I will get more sleep and things will start to come together again.

IronWorker

Sat Dec 22/07

Weighed in at 180lbs. Not too bad...2lbs off since monday. Still a little too fast for my liking tho.


Bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-165lbs x 3(weight acclimation)
-185lbs x 1 (weight acclimation)
-205lbs 1x4,1x5,1x2

Had a messed up bench day. I am pretty upset about it. On the first set it was feeling really good and must have got a little excited and lost form. The bar came too far up towards my face and instantly caused my shoulders to die. Shit. I waited 10 mins till the next set which I finished but my shoulders just didn't have anything left after that. I am pretty sure had I kept form I would have finished. O well.


Squats
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 185lbs x 3 (weight acclimation)
- 205lbs x 1 (weight acclimation)
- 225lbs 3x5

Finally! 4 plates for reps! My last workout before christmas too so thats a good present to myself. So pumped.

Pendlay Rows
- bar x 5 (stretch)
- 40kg x 5 (warmup)
- 50kg x 3 (warmup)
- 65kg 3x5


Dropped 10kg and just tried to nail the form today. Felt pretty good, I hope the second time going through these goes better.

Accessory Lifts

Dips

bw + 30lbs

Done and done!

Cable Ab pull down

-120lbs x6 (warmup)
-170lbs 3x10 (work sets)

Moving back up. Having good form feels much better.

Side bends

- 90lbs 3x10

Got my form figured out. Making sure to stay in one plane while performing the exercise. Really helps isolate the obliques.

Diet

9:30am - 2/3 cup of oats, 1.5 scoops whey

10:30 - 1 caffeine, 1 ephedrine

11:00 - workout

1:00 - PWO - 1.5 scoops whey

2:00 - PPWO - chicken brest, 50g (unprepared) whole wheat pasta, veggies

Thats all for now...


Thougths

I shoulda had bench today which ticks me off but I'll get over it. I'll definately have 205 3x5 in my grasp soon.

Really happy about the squats and dips. Those numbers are making my last year's work pale in comparison...which is great.

Still on a cutting diet and losing weight. I can tell I've leaned out a bit and more to come. Gaining strength and losing weight so I'm happy with that too.

IronWorker

Fri Dec 28/07

Well this wasn't really a regular workout for me since I was at home and just following another buddy's routine. This was mostly just to get back into the swing of things after being horribly out of it for the holiday.

Bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-165lbs x 3(weight acclimation)
-185lbs x 1 (weight acclimation)
-205lbs 1x5,1x4,1x4

Well its getting better but I feel like taking all that time off has set me back a bit. Gotta get my diet back in order which is hard when I'm at my mom's place and eating what she cooks.

Squats
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 185lbs x 3 (weight acclimation)
- 205lbs x 1 (weight acclimation)
- 225lbs 1x5,1x3
-205lbs 1x5

Couldn't do 225lbs today...pretty depressing.

Sitting DB Shoulder Press
- 30lbs x 6 (warmup)
- 45lbs 3x7

Don't know if this is good or not since I never really usually do this exercise.


Calf Raises

2 plates x 8 (warmup)
3 plates 3x10

This machine isn't the same at all compared to the one I usually use so the weights arent really comparable.

Straight Arm Cable Shoulder Fly

-15lbs x 10
-20lbs 2x10

Pretty good burn on the back of the shoulder.

Cable Bicep Curls

- 90lbs x 8 (warmup)
- 120lbs 2 x 8
- 160lbs 1x4

Nice bicep pump. Felt good.

Diet


11:00 - whole wheat bagel + 1 tbsp PB, 1.5 scoops whey

1:00 - 1.5 scoops whey

3:00 - chicken brest, mashed potatoes

3:30 - workout

5:30 - PWO - 1.5 Scoops whey

6:30 - Turkey/lentil soup and veggies

8:00 - 1.5 scoops whey


Thougths

Well I guess I can't complain about my strength being slightly off. I pretty much abused my body for 4 days. I havn't been to the gym in 1 week so I guess it was bound to happen.


IronWorker

Wed Jan 2/ 2008

Weighed in at 178lbs today... so somehow despite all the eating shitass food, I still lost 2lbs in the last 2 weeks. I think its probably muscle...wah!

Deads
60kg x 5 (stretch)
90kg x 3 (warmup)
110kg x 1 (weight acclimation)
130kg x 3 (work set)

Im starting a 1x3 rep scheme to get the weight up. This seemed not too bad.


BB Military Press
bar x 5 (stretch)
75lbs x 3 (warmup)
95lbs x 2 (weight accl)
115lbs x 1 (weight accl)
125lbs 3x3

Going down in reps with these too. This seemed heavy but doable.


Light Squats
bar x 5 (stretch)
115lbs x 5 (warmup)
135lbs x 3 (warmup)
155lbs x 1 (weight accl. Sorta)
165lbs 3x5 (work sets)

Easy...as it should be.

Accessory

Dips

bw+30lbs 3x10

Felt pretty good.

Cable crunches

120lbs x 6 (warmup)
170lbs 3x10

Tough but its done.

DB Side Bends

95lbs 3x10

Heavy! Having problems with my grip giving way with these now.


Diet

11:30am - 1.5 scoops whey and bowl of oatmeal ... xtra large black coffee

1:30 - chicken breast and veggies and handful of almonds

4:00 - whole wheat pasta + 1/2 can of chicken (~30g protein)

5:30 - workout

7:15 - 1.5 scoops whey (PWO)

8:00 - 1/2 can chicken + handful of almonds (PPWO)

10:00 - 1.5 scoops whey with milk


Thoughts

Well I decided since my holiday break was very much lacking in exercise that I would probably need a strength kick. I'm starting deads on a 1x3 and squats, press, and bench on 3x3 starting now to hopefully keep from stalling out.

I ate very badly from the 23rd - the 1st ... christmas, wedding, new years... its all bad for the gut. So now I have to make up for that.

Felt good to get back in the gym regardless.

IronWorker

nice deadlifts, sir :)

Its been a while since someone has replied in my thread. Thanks for the compliments Sent! I'd like my deads to be higher then that but it seems like slow progress when you only train once a week for them. Also I hurt my back a while back and had to drop way back again.

But thanks again!

IronWorker

Good Luck with the training his year mate.

MaRvO.

Thanks Marv. Big plans this year. Gotta get ready for Cancun this spring is first on the agenda.

Im in a similar situation. I am just coming off a horrible lower back injury. I too train deads approx 1x every 8-10 days. more less 3-4 times a month.

I'm in no hurry though...this is what i love about being a recreation weightlifter versus a seasoned powerlifter: i dont have an "offseason" so i can train any way i damn well please :) im in no race to get strong.

Deadlifts sure are frustrating to get in at the moment for me too!!

Nice poundages man :)

Thanks for all the motivation guys. I'm headed to the gym this morning...could be rough. I've been having lots of trouble sleeping lately. Oh well, I'll do my best.

good luck this morning dude....not sleeping really pisses me off too. :)

Sun Jan 6/08

We have switched to tues/thurs/sun workout now since our schedule is pretty full on mon,wed,fri this semester.

I slept for about 4 good hours last night... shit. So I knew today wasn't going to feel too good but I gave it a go anyways. I really gotta get into a groove of waking up at about 9:00 every morning and then it should start going better.

Weighed in at 176lbs today. Another 2lbs off. Good.

Bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-165lbs x 3(weight acclimation)
-185lbs x 1 (weight acclimation)
-205lbs 1x3,1x2

Well I tried to drop back to a 3x3 today but this was the first exercise we did and I just had no gas in the tank. I'm hoping with some solid sleep I can master this next time. I've done better than this before so I can only go up from here...I hope.

Squats
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 185lbs x 3 (weight acclimation)
- 205lbs x 1 (weight acclimation)
- 225lbs 3x3

Pretty damn heavy but I was just happy I finished.

Pendlay Rows
-20kg x 5 (stretch)
-40kg x 4 (warmup)
-50kg x 2 (weight accl)
-60kg x 1 (weight accl.)
-67.5kg 3x5

These P. Rows don't feel natural to me. I'm not sure if I'm doing them right. I need to do some reading/asking questions.

Accessory Work

Calf Raises

180lbs x 8 (warmup)
270lbs x 6
310lbs 3x10


Pull-Ups

BW 3x5

Well I was reading in a fitness mag (not sure which one) and they showed pull ups as having your palms facing away from you...I've been doing them palms in...so I've potentially been doing chin ups all this time. I'm so confused. Can someone clarify?

Glute/Hamstring curl

- 70lbs x 8 (warmup)
-90lbs 3x10?

I don't know about these anymore either. I think I've been cheating by letting my back off the seat. Pretty frustrated here, I think I have to reset and do them properly.

Diet

10:00 - 1.5 scoops whey, 2/3 cup oats

11:00 - workout

1:30 - Cheat meal...McDonalds... mmmm

Thougths

Pretty upset about not not sleeping and it screwing up my workout. I'm hoping to get back on track this week. I really wanna push my weights up some more with this 3x3 work.

IronWorker

Tues Jan 8/2008

Last night was a late night so I had some pretty big bags under my eyes this morning. Needless to say my gym performance was about as good as I looked. lol Well it wasn't that bad.

I should mention I've been trying to add in cardio as much as possible. Not going to do it today cause I feel I tweaked my back on MP today so I'm gonna let it rest and go at it tomorrow. I started at 15mins at 5.0mph and have been increasing 1min every time. I'm up to 22mins as of yesterday.

Deads
50kg x 5 (stretch)
70kg x 4 (warmup)
100kg x 2 (weight acclimation)
120kg x 1 (weight accl)
135kg x 3 (work set)

Well last time I tested my deadlift max it was 140kg x 1.... so I'm improving slowly I think. Gonna try my max for 3 next week, stay tuned.

Light Squats
bar x 5 (stretch)
115lbs x 5 (warmup)
135lbs x 3 (warmup)
165lbs 3x5 (work sets)


BB Military Press
bar x 5 (stretch)
75lbs x 3 (warmup)
95lbs x 2 (weight accl)
115lbs x 1 (weight accl)
130lbs 1x3,1x2,1x2

Arg, stalled out again. I'm going to attribute this one to my gf calling me from the bar last night at 3am....was not too pleased when I had to go get her. I really want to get to that 135lbs mark so I can finally throw on the 45lb plates! lol I think my partner is frustrated with me too cause he could have them on but its easier to just switch the smaller plates. Ha, too bad for him.


Accessory

Dips

bw+32.5lbs 3x10

Felt way better then I thought it would? Well I won't complain.

Cable crunches

120lbs x 6 (warmup)
175lbs 3x10

I may have missed the last rep... damn.

DB Side Bends

100lbs 3x10

Damn, this exercise never feels good to me but it works.


Diet

9:30am - 1.5 scoops whey and bowl of oatmeal

10:00am - ECA stack

10:45 - workout

12:30 - PWO - 1.5 scoops whey

1:00 - whole wheat wrap, 1/2 can chicken, olives, pickles, spinach, little bit of italian ( I reccomend this to anyone!)

3:00 - can of tuna, spinach, olives, dijon mustard (better then I thought)

5:00 - 1.5 scoops whey with soy milk + almonds and veggies


Thoughts

Well the 1x3 dead is going alright so far... unfortunately my MP failed again. Seems like its very difficult to make progress with this exercise...especially now that I'm cutting.

I'm hoping to get a damn good sleep 2nite and the next night and hammer the gym on thursday morning. lol We'll see.

IronWorker

Thurs Jan10/08

Today sucked. Big time. My cutting diet is doing exactly that...cutting my strength! Gah!

Bench
- bar x 6 (warmup/stretch)
-145lbs x 5 (warmup)
-165lbs x 3(weight acclimation)
-185lbs x 1 (weight acclimation)
-205lbs 1x3,1x1
-185lbs x 1

I had a good sleep last night I my body just wouldn't do it... Very angry about this. I've actually gone backwards...

Squats
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 185lbs x 3 (weight acclimation)
- 205lbs x 1 (weight acclimation)
- 230lbs 1x3,1,1
-185lbs x 6

Failed on both of the big exercises. Just about lost it here.

Pendlay Rows
-20kg x 5 (stretch)
-35kg 2x5 (warmup)
-55kg 3x5

I was just going for form today and working on the explosiveness of the movement. I was also trying to maintain that arch in my back as well as pinch the scapula at the top. Felt much better.

Accessory Work

Calf Raises

180lbs x 8 (warmup)
270lbs x 6
315lbs 3x10


Pull-Ups

BW+5lbs 3x5

Hard after rows but at least I'm doing the right exercise now.

Glute/Hamstring curl

It was crazy busy in the gym so I skipped this since I had to get to class...and you know it doesn't hurt my feelings at all...lol


Diet

9:30 - 1.5 scoops whey, 2/3 cup oats

10:00 - ECA

11:00 - Workout

12:45 - PWO - 1.5 scoops whey

1:15 - PPWP - brown rice + chicken + veggies

3:00 - can of tuna + spinach and mustard

5:30 - cardio - 3 min warmup - 24mins @ 5.0mph - 3 min cooldown

6:00 - 1.5 scoops whey, almonds, veggies

Thougths

Well I think my cutting is causing me to not be able to heal fast enough. I have to rework my program again I think...any suggestions?

IronWorker

Sun Jan 13/08

Weighed in at 174-174.5lbs so thats ~1.5-2.0lbs down from last sunday. Still on track, nice.

Changing up the program a little starting today. Bench and squats are gonna get alternated on volume day, and heavy day.

I'm also starting a deload so things might look a little light but I'm gonna work back up...and hopefully over?


Squats (heavy day)
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 165lbs x 3 (weight acclimation)
- 185lbs x 1 (weight acclimation)
- 205lbs 3x5

Finally I can feel good about finishing a squat set again!

Bench (volume day)
- bar x 8 (warmup/stretch)
-115lbs x 6 (warmup)
-135lbs x 4(weight acclimation)
-145bs x 2 (weight acclimation)
-155lbs 4x8

Didn't really know where to start for this but after completing this, I think this will work fine.


Pendlay Rows
- bar x 5 (stretch)
- 35kg x 5 (warmup)
- 50kg x 3 (warmup)
- 57.5kg 3x5

Still workin on the speed of the movement and its feeling alot better with the lower weight.

Accessory Lifts

Dips

bw + 35lbs - 1x10,1x9,1x7

A little too heavy. I think it was the volume training on bench that tired me out. Oh well, I'll hit it again on thursday.

Cable Ab pull down

-140lbs x6 (warmup)
-175lbs 1x10,1x9,1x7 (work sets)

Couldn't do er...I seem to have been stuck at this weight for quite some time. Not too sure what to do.

Side bends

- 80lbs 3x10

Was still sore from thursday so I held back and dropped the weight. Glad I did.

Diet

9:30am - 1.5scoop whey + 2/3 cup oatmeal

10:00 - ECA stack

11:00 - workout

1:00 - PWO - 1.5 scoops isolate

1:30 - 1/2 chicken breast in a spinach wrap with olives/pickles/italian, veggies

4:00- can of tuna, spinach, pickles, olives, mustard

6:00 - run - 3mins warmup, 25 mins @ 5.0mph, 3min cooldown

7:00 - steak, whole wheat pasta, italian

9:00 - 1.5 scoops whey, almonds, veggies


Thougths

Well hopefully this deload and modifications to my workout will get me going again. I now expect the rate of progress to slow down but I hope it at least continues somewhat.

IronWorker

Tues Jan 15/2008


Deads
65kg x 5 (stretch)
85kg x 4 (warmup)
105kg x 2 (weight acclimation)
125kg x 1 (weight accl)
140kg x 3 (work set)

Did my last 1RM for 3 today. Feels good.

Light Squats
bar x 5 (stretch)
115lbs x 5 (warmup)
135lbs x 3 (warmup)
165lbs 3x5


BB Military Press
bar x 5 (stretch)
65lbs x 4 (warmup)
85lbs x 2 (weight accl)
105lbs 3x6

Well decided to drop the weight right back on these and change up the rep scheme. Hopefully a little more volume will stimulate some change.


Accessory

Pull Ups

bw+10lbs 3x5

Feels good to be doing these right now. lol

Calves

180lbs x 8
270lbs x 6 (warmup)
320lbs 3x10


Glutes/Ham Curls

?

No matter what I do this exercise feels wrong. I think I gotta find something else for this.

Diet

8:00am - 1.5 scoops whey and bowl of oatmeal

8:30am - ECA stack

10:00 - workout

11:30 - PWO - chicken wrap ...forgot my shake...damn

1:30 -chicken breast, almonds, veggies

3:30 - can of tuna, spinach, olives, dijon mustard (better then I thought)


Thoughts

Well I'm into my deload now and I'm changing the rep scheme on mostly everything. I think its for the best. I'll keep ya posted.


IronWorker

Thurs Jan 19/08


Squats (volume day)
- bar x 5 (warmup/stretch)
- 135lbs x 4 (warmup)
- 155lbs x 3 (weight acclimation)
- 175lbs 3x8


Bench (heavy day)
- bar x 8 (warmup/stretch)
-135lbs x 4(weight acclimation)
-155bs x 2 (weight acclimation)
-175lbs x 1
-185lbs 2x5,1x4

Arg, I've lost strength for sure on this. Makes me depressed.

Pendlay Rows
- bar x 5 (stretch)
- 35kg x 5 (warmup)
- 50kg x 3 (warmup)
- 60kg 3x5


Accessory Lifts

Dips

bw + 35lbs - 3x10

Got it this time. At least something went right.

Cable Ab pull down

-140lbs x6 (warmup)
-160lbs 3x10

Reset.

Side bends

Too sore.


Diet

11:00am - 1.5 scoops of whey in soy milk

1:00 - chicken wrap + shake

3:00 - 1/2 can of green beans + chicken breast

5:00- workout

6:30 - PWO - 1 scoop isolate

7:00 - PPWO - chicken breast, whole wheat pasta, veggies


Thougths

Blah, I'm pretty depressed now. My cut is doing exactly what the name implies...cutting my fat AND my strength! Arg, I hope this is worth it.

IronWorker

If you must cut I think you'd be better off going to a maintenance phase with your major lifts and focusing the reminder of your workouts on just creating the proper metabolic environment. It's not too different than what you except that you may not progress very much strength wise but you won't LOSE any.

It is pretty easy to maintain current strenght levels on your major lifts. Something as simple as dong a heavy triple or a 1RM. Even a double. Sometimes a 4 or 5RM. You can do that once a week and follow it 2 to 3 sets of 4 to 6.

I'd recommend once you get your bf down to where you want you try to keep it to 15 or below. Somewhere around 12% would be good. Getting fatter is NOT helping you gain muscle. I still don't understand why people "cut" for any other reason but to "cut" the stubborn fat to get down to ultra low bf% for comp or otherwise.

Maybe check out Alwyn Cosgrove's site for this. He has the idea of basically focusing on strength maintenance then on to more metabolic work like complexes or density training. It's still all high intensity but it will allow you to focus your training on your specific goals without losing strength or muscle (providing diet is right) and it is quite possible to come out the other end somewhat stronger.

That sounds like a good idea. So on heavy bench day (example) I would warm up to a heavy single,double, or triple and then do like a 2x5 after that? Sounds good to keep the CNS going. I'll try it.

My motivation for my cut is that I am going to Cancun for feb break which I spent alot of $ on so I'm damn well gonna look good on the beach. I went last year to Puerto Vallarta and it was awesome. I cut down a bit but didn't quite get to 6-pack territory. This year I'm gonna do it. After this its back to bulking. Cleaner this time tho.

You don't have to keep it to 2x5...you can go to 6 :biglaugh: ...reps that is.

Again after you've done your basic lift you can do something else. You could even create a little circuit or something. Still keeping things pretty heavy. Get some more variety. Or just do the rest utilizing supersets. Hell, about a million and one things you could do. Keep it balanced of course. Maybe ask a bodybuilder though :D

Sun Jan 20/08

Weighed in at 172.5lbs today. 1.5-2.0lbs again this week. Consistency is good here.

Well I decided I would try what Eric susggested on M. Press, Squats, and bench (not today but when I do heavy day again). I think it worked out very well.

I slept last night, like a baby. Did some moving of furniture yesterday and travelling so I was tired out. A solid 10hrs sleep makes for a better gym day.


BB Military Press
-bar x 5 (warmup/stretch)
-65lbs x 2 (warmup)
-85lbs x 2 (warmup)
-105lbs x 1 (weight acclimation)
-125lbs x 3 (heavy triple)
-105lbs 2x5 (work sets)

Nailed it. Could have done another set but I wanted to save some strength for bench. Next week, I'll do a heavy double etc.

Squats(heavy)
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 175lbs x 3 (warmup))
- 195lbs x 2 (weight acclimation)
- 215lbs x 1 (weight acclimation)
- 230lbs x 3 (heavy triple)
- 210lbs 2x5 (work set)

Nailed this too. Very happy.

Bench (volume)
- bar x 8 (warmup/stretch)
-115lbs x 5 (warmup)
-135lbs x 3(weight acclimation)
-160lbs 4x8

Finished this too. So far this day is rocking.

Pull-Ups
bw + 12.5lbs 1x5,1x4
bw 1x5

Couldn't quite cut it here but it was a very intense day otherwise so I'm not surprised. I'm going to drop back and start doing 2.5lb increments like I should have in the beginning.

Accessory Work

Calf Raises

180lbs x 8 (warmup)
270lbs x 6
325lbs 3x10

Heavy.


Glute/Hamstring curl

- 50lbs x 10
- 75lbs 2x10

I'm reseting *WAY* back on these like I need to. Keep my back and ass on the seat and use proper form. Its just an accessory so I may as well do it right!

Diet

12:00 - 1.5 scoops whey, 2/3 cup oats

2:00 - workout

4:00 - PWO - 1 scoop isolate

5:00 - PPWO - chicken breast + whole wheat spag., veggies

6:30 - can of chicken, spinach, pickles, olives, mustard (yum)

8:30 - can of tuna, spinach, mustard, pickles

Thougths

I'm glad I tried Eric's suggested workout and really glad I finally got a sweet sleep. Gonna do the same thing with bench next time.

IronWorker

Very nice. Glad that worked out. Good for the head to lift some heavier weight isn't it? :D

It is indeed. It "upped my morale" if you will. BTW, I edited the numbers for Press and squat. I forgot to add the 2 work sets I did after the heavy triples.

Oh ya, I also realized I forgot to do P. Rows :wtf: :gay: Oh well, I'll either hit it on tuesday hard or just wait till thursday. We'll see.

Well you did pullups at least. Looks like you even worked with more squat weight on those work sets (2x5) you added. If it were me I'd try to add reps to that.

You could try some differnet things besides just maintenance also. Give yourself the chance to work at a higher intensity than you have at large.

I would recommend that on a workout like this...maybe think about turning that bench and row (any type of neutral row) into a superset. Still keeping it fairly heavy. At least try it out. This wil also help cut down you total time in gym and that is a factor when you don't have the calories.

Tues Jan 22/2008


Deads
60kg x 5 (stretch)
80kg x 3 (warmup)
100kg x 1 (weight acclimation)
125kg x 1 (weight accl)
145kg x 1 (work set)

I tried the first set for 2 and only got one. So I rested a couple minutes and tried for another single but I didn't want to hurt my back again so I left it. I'm still pretty happy with this result as its a 5kg PR for my 1RM.

Light Squats
bar x 5 (stretch)
115lbs x 5 (warmup)
135lbs x 3 (warmup)
165lbs 3x5


Accessory

Dips

bw x 5 (warmup)
bw+37.5lbs 3x10

These always go better on none bench day....imagine that...lol

Cable Crunches

120lbs x 8
165lbs 3x10

Felt pretty easy actually.


DB Side Bends

55lb x 5 (stretch)
85lb 3x10

Was back to health again and ready for action on these. Gotta work my way back up now.


Diet

9:30am - 1.5 scoops whey and bowl of oatmeal

10:00am - ECA stack

10:30 - workout

12:00 - PWO - 1 scoop isolate

1:00 - chicken wrap

3:00 - spinach, can of tuna, olives, pickles, mustard

5:00 - chicken breast, almonds, veggies

thats it for now


Thoughts

Well I intended on doing a heavy double for deads today but I guess I'll take a 5kg PR anyways! Overall this gym day improved my mood which is good cause that hasn't been the norm lately.


IronWorker

About the rows and bench superset...not going to work at my gym. The bench is really far away from the pads and its hard enough getting access to one thing at a time let alone keeping 2 available. I could superset pull ups with calves, cable crunches with side bends or crunches with dips but thats about it. The gym I go to gets pretty crazy at times.

IronWorker

Thurs Jan 24/08

Weighed in at 171lbs today. We switched our weigh in day to thursday so 1.5lbs loss in 5 days...stilll doing.

I also should mention I got my body comp test done today by a buddy who is in Kin and has to do a report on a # of ppl he tests. So I'm waiting for the results on that. Should be interesting.

Squats(volume)
- bar x 5 (warmup/stretch)
- 115lbs x 5 (warmup)
- 135lbs x 3 (warmup))
- 165bs x 2 (weight acclimation)
- 180lbs 3x8

These volume days just kill me. I have never really gone over 5 reps till we started this squat workout.


Bench (heavy)
- bar x 5 (warmup/stretch)
-135lbs x 3(warmup)
-155lbs x 2
-175lbs x 1 (weight accl)
-195lbs x 1 (weight accl)
-205lbs x 3
-175lbs 2x5

Felt good to get this done. I tried for a 4th rep on the 205 set but my spotter started pulling it in too early since he thought I was doing 3. Didn't quite make it but o well, I got the 3 I needed.


Pendlay Rows
-35kg x 5 (stretch/warmup)
-45kg x3
-55kg x 1 (weight accl)
-62.5kg 3x5

This felt pretty good. I'm really glad we dropped back and started working on explosiveness/form. I think the progress might continue on for a bit...I hope. ha

DB Military Press
-27.5lb x 5
-35lb x 3
-45lb x 8
-42.5lbs 1x6,1x5

Haven't done these in a long long time. Somehow keep forgetting to rotate them in. Well I think the heavy triple on bench definately had something to say in my performance on this exercise. Ah well.


Pull-Ups
bw + 10lbs 3x5

HeAvY on row days.

Accessory Work

Calf Raises

180lbs x 8 (warmup)
270lbs x 6
330lbs 3x10


Glute/Hamstring curl

-25lb 3x10

Tried a new machine where you stand up and do one leg at a time. You can't really cheat at all. I like this machine much better then the seated one.

Diet

9:30- 1.5 scoops whey, 2/3 cup oats

10:45 - workout

12:30 - PWO - 1 scoop isolate

1:00 - PPWO - chicken wrap and veggies

4:00 - chicken breast, almonds, veggies

6:00 - spinach, tuna, pickles, olives, mustard

8:00 - 1.5 scoops whey

9:00 - cheesecake...mmmmm it was my buddy's bday....oh yeah, also had some beers. lol Oh well, cheat meal.

Thougths

This day went pretty solid as well. I got through almost everything. Any progress is good progress when cutting. Also, I realized just how much fat I'd gained when I bulked. Ha. I was so strong tho.

IronWorker

How does the 'glute' come into that?

Well perhaps it doesn't.... Hmmm guess I never really thought the mechanics of it through.

Anyways, I got a buddy of mine to do an 11 point skin fold test and according to that test, I'm 10.73% bf. I'm very happy with this result.

Oh ya, thought I should also mention that tanning and then running is a bad idea. Tanning sucks the energy right out of you. Also, don't use tanning lotion on your first time...I'm burnt and patchy...:gay: Oh well, now I know.

Sunday Jan 27/08


Squats (heavy day)
- bar x 5 (warmup/stretch)
- 135lbs x 4 (warmup)
- 185lbs x 2 (weight acclimation)
- 205lbs x 1 (weight accl)
- 225lbs x 1 (weight accl)
- 240lbs x 2 (heavy double...PR!)
- 215 1x5, 1x3

Nailed my heavy double. Don't think I've ever lifted heavier. My work sets took a beating afterwards but... o well?

Bench (volume day)
- bar x 8 (warmup/stretch)
-115lbs x 5
-135lbs x 3(weight acclimation)
-155bs x 1 (weight acclimation)
-165lbs 4x8

Woot.

Pendlay Rows
- 35kg x 5 (warmup)
- 45kg x 3 (warmup)
- 55kg x 2 (weight accl)
- 65kg 3x5

Hmmm, these are still going ok I think. I hope to keep up this progress for a while yet.

Accessory Lifts

Dips

bw + 40lbs - I don't think so...
bw 3x10

Was just dead after volume bench. Dunno how I died off so fast but I just had nothing left for this.

Cable Ab pull down

-120lbs x6 (warmup)
-170bs 3x10


Side bends

90lbs - 3x10

These are always heavy.


Diet

10:30am - 1.5 scoops of whey in 2/3 cup of oatmeal

11:30 - workout

1:30 -PWO - 1 scoop isolate

2:00- PPWO - chicken wrap, veggies

4:00 - chicken breast + almonds + veggies

6:30 - spinach, tuna, olives, pickles, mustard


Thougths

Well squats and bench went pretty sweet. Not sure why I died so hard on dips today but it'll go better next time. I had a rough sleep last night since my gf got some sort of crazy infection in her ankle so I was up late. Considering everything, it went pretty good.

IronWorker

10.73% bf, good stuff m8.

MaRvO.

X2^^^

Nice PR to mate :)

Thanks guys! 2.5 weeks to mexico and I'm pretty damn close to where I wanna be bf% wise anyways.

Tues Jan 29/2008

Well this morning was rough. Last night was the second night in a row that I didn't sleep well. Grrr. I was just plain too worn out to do deads and M Press didn't fare much better. I'm not going to let it get to me too much cause there isn't anything I can do but get some rest and hit it harder next time.

Deads
65kg x 5 (stretch)
95kg x 3 (warmup)
115kg x 1 (weight acclimation)
135kg x 0 ...oh man, rough day
115kg 3x5 (volume!)

Just plain worn out this morning. The volume work was kinda spur of the moment since the max thing just wasn't workin out for me. Its been a *long* time since I've done any volume work on deads so we'll see how I feel 2morrow.

BB Military Press
bar x 5 (warmup/stretch)
75lbs x 3 (warmup)
95lbs x 1 (weight accl)
115lbs x 1 (weight accl)
130lbs x 1 (heavy single)

This may or may not be a PR for me? Didn't really feel that great. I did 125lbs x 3 last time and I was hoping to hit this one a double but my energy levels were very very low. So I guess I'll take what I can get here.


Light Squats
bar x 5 (stretch)
115lbs x 5 (warmup)
135lbs x 3 (warmup)
165lbs 3x5

These went fine. Pretty tired from deads but good thing its like. Slight problem though...my hands start going numb when I do these....? Its starting to bother me. I played around with different grip widths and even tried the pad but that didn't help either.


Accessory

Pull ups

bw+15lbs 3x5

No rows today so I finished this. Yay, something went right. Also, I'm getting lighter so that must help. ha

Calf Raises

180lbs x 8
270lbs x 5
335lbs 3x10

Getting heavy and the machine is starting to run out of room to add plates. I think we're going to have to find something different to try.


Hamstrings

50lbs x 5 (warmup)
75lbs 3x10

Well the standing ham machine was busy so we went back to the sitting one. I'm staying light and really concentrating on form. This felt good. Back and ass on the seat.


Diet

9:30am - 1.5 scoops whey and bowl of oatmeal

10:45 - workout

12:30 - PWO - 1 scoop isolate

1:00 - chicken wrap and veggies

3:00 - canned chicken, spinach, olives, pickes, italian (pretty good for a cutting meal...lol)

5:00 - small steak, whole wheat pasta, veggies

thats it for now

Thoughts

Well today sucked pretty bad performance wise. Or at least compared to what it could have been but I realize it won't help to get down on myself about it. Just gotta get some damn rest is all. Almost time for mexico...just gotta keep that in mind!


IronWorker

Keep up the good work...I think those crappy days happen to everyone. I haven't been able to sleep at night lately either...just lay in bed completely awake. And I haven't had caffeine in two weeks. Melatonin is the only way I've slept the past 3 nights. That might help. That's awesome that you're going to Mexico btw.

Your hands going numb could def be something in the cervical region. Some nerve being affected...pinched, etc. Don't quote me but I think that would be the C5 or C6 area. Maybe something wonky in your spine at that area that the squat weight is brining out. Just a guess..

For you MP's if you've never done it before it's a PR :)

you don't see "wonky" very often. it's a very underrated word :)

are you needing to kick the girlfriend out of bed to get some sleep??? :)

Lol you definately don't see wonky very often.

And yes, I may have to do that...except for I think its me that'll be getting kicked out for mentioning it. lol So I dont' think it'll help.

As for my hands going number well as long as I'm not going to hurt my spine I'm not too worrieda bout it. But getting paralysed doing squats is not too cool.

As for the MP being a PR, I was just not sure since its the first time I've done that much weight but I know I could have done it before. Probably could have done more on a different day. But I'll take it either way.