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Friday Sept 14/ 2007

Squats
bar x 8 (warmup)
115lbs x 6 (warmup)
150lbs 3x5

Felt a little tired on the last couple reps but I made sure I kept my depth and pushed em out. I'll be going up again on this. It feels nice to progress.

Deads
50kg x 7 (warmup)
90kg x 5 (warmup)
115kg x5 (approx 253 lbs)

Well I couldn't find the 1.25kg plates so we went ahead and did the 5kg jump this time. I got out all the reps but I found myself seperating leg movement from back movement. I think this may also have been related to doing too high of reps with warmup. I think I'm gonna do like 40x6, 60x4, and 80x2 for warmup next time and see if that feels better.

Standing Military Press
bar x 8 (warmup)
65lbs x 5 (warmup)
90lbs 3x5

I hammered these out no problem. Hittin up 95lbs next time. Woot.

Pull ups -

BW x2 (quick set to get the blood going... dunno how else to do it)
BW+ 5lbs (175lbs or so) 3x5

The last rep was a struggle but I think it counts. I'll go up next time and see what happens.

Standing Calf Raises (machine thing)

90lbs x 10 (warmup)
180lbs x 6 (warmup)
240lbs 3x10

Felt strong on these despite the 10lb jump. I think today went well and I've been eating like a horse lately so that probably helps.

Here is what I ate today so far

8am - bowl of cereal (really need that weightgainer shake for this time)

10am - big bowl of macaroni and chicken breast mixed in (too big maybe)

noon - chicken breast and some spaghetti

2pm - couldn't eat cause I felt real full and didn't want it to hinder my gym performance at 2:30 so I just had an energy drink to pep me up which helps alot

4pm - Had two wraps with sliced up egg whites and pickles and spinach and a potato cause I might not keep up my eating as good 2nite since I'm going out

Hopefully I get one more meal in before I head out 2nite but overall I'm happy with today's progress.

I see people have stopped responding so I must have a boring routine or something. lol O well, I'm keeping this mostly for my own good to monitor my weights and macros. thx for watching

IronWorker

Monday Sept 17/07

I tried out an ephedrine and an energy drink today before the gym...dunno if the ephedrine helped or not but I did sweat alot.

Oh yeah, weighed in again at the end of the workout... I was at 173-174lbs which is pretty much 3lbs more then a week ago. Don't know if its the innacuracy of the scale or not but if not then...whoa, might need to go easy on the cals.

Workout A

bench
- bar x a few? (warmup/stretch)
- 115 x 7 (warmup)
- 145lbs 3x5 (working sets)

Again, felt pretty strong on this. Looking forward to hammering through for as long as possible and make some good gains.

squats
- bar x 10 ish (warmup/stretch)
- 115 x 6 (warmup)
- 155lbs 3x5 (working sets)

Squats always seem to feel heavy to me but I did manage to do all the reps and got way down so I'll see its good. Good progress here.

standing rows
- 95lbs x 8 (warmup)
- 125lbs 3x5 (working sets)

Felt good and solid on the rows. Held my form nice and steady and made sure to hit the abs every rep.

Accessory Lifts

Dips
- bodyweight + 10lbs 3x10

Dunno if I should keep going up 5lbs at a time or switch to 2.5 but I think I'll continue with 5lbs till I still and then drop back.

Cable Ab pull down

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

Nothin to report here other then should have went up to 120lbs.

On the whole I'm feelin pretty good with my workout progress. I'll just keep givin er' shit till I stall out I guess. I'm hoping that doesn't come for quite some time but we'll see.

My diet today looked like this:

10am - Weight gainer shake and a banana

noon - 2 wraps with a can of tuna and some BBQ sauce + pickles (don't try this at home lol...not so good) and an apple

2pm - burger, energy drink and an ephedrine (Pre workout)

2:30 workout

PWO - weight gainer shake

PPWO - 2 fish steaks and a can of green beans

7-8pm ish -Gotta go do some hw tonight and I'm bringin some noodles and tuna for a snack.


Comments or suggestions would be appreciated. Thx.

Iron Worker

Wed Sept 19/ 2007

Squats
bar x 8 (warmup)
115lbs x 5 (warmup)
160lbs 3x5

For some reason my first set sucked pretty bad. Leaned way forward on the last rep and felt pretty awkward overall. But I really focused on my breathing and pushing off my heels and finished the last two sets hard. Going up again. Woot!


Deads
40kg x 6 (warmup)
60kg x 4 (warmup)
80kg x 2 (warmup)
112.5kg x5

I found the 1.25kg plates so we decided to drop back and try to nail our form out a little better. This felt better so I think I'll try to go up from here with the 2.5kg jumps. Really gotta concentrate on keeping my ass down tho. Scared I'm gonna hurt my back if I let it slip too far one of these times.

Standing Military Press

WHAT THE HELL! I completely forgot about doing these! Holy crap, I should have known too cause I said "wow, quick workout today." as we were leaving. Dummy! Not sure if I should pick them up on friday again... on bench day...? We'll see.

Pull ups -

BW+ 10lbs 3x5

Last rep I used a little leg movement to get going but I think I'll go with it. Might have to start 2.5lb increases.

Standing Calf Raises (machine thing)

90lbs x 10 (warmup)
180lbs x 6 (warmup)
245lbs 3x10

Felt pretty good, nothing too special to report. Guess I thought I should add those weights are plus BW.



Diet

9am - Banana and a weightgainer...mmmm

noon - can of tuna and noodles

2pm - burger, energy drink, 2 ephedrine (this little combo has a hell of a kick! woo!)

PWO - Forgot my shake at home but I had it right when I got home after the gym so hopefully thats ok.

5pm- 6 perogies and a chicken breast

I'll have something else to eat later at 7:30 or so and maybe a shake right before bed.

IronWorker

i'm going to reply just for the sake of replying...because hey....we all have needs


have you ever had a broken collar bone? if so...maybe that little pain is something that will be with you forever...

__________________

Well its a no to breaking my collar bone but I have bigger issues now...

My father passed away on saturday sept 22/07 at the age of 52 (P.S. I'm 21)....I've been home for a week and just got back to school. I'm kinda lost as to what to do now... My friend took me to the gym on thursday and we worked the big three and I managed to do some sets... set some PRs actually. Maybe the anger helps...

Here is what we did

Bench
155lbs 3x5
175lbs x 3RM (couldn't do 175x1 at the end of summer and I probably could have done more reps but I held back for some reason.)

Squats
175lbs 3x5 (jumped up 10lbs cause this gym didn't have 2.5lb plates but it felt good nonetheless)

Deads
245lbs 1x5
295lbs x1RM (New PR)
315lbs x1RM (missed)

It felt good to blow out some steam at the gym and be sore the next day. Of course, my eating has sucked as far as protein...lots of calories tho.... So hopefully I didn't catabolize too bad. I think the fat came on pretty hard tho. Oh well.

Just wondering if any of you guys have any experience with this. My father and I were very close I would say and I believe he was a good man. Approximately 800 ppl attended his funeral or "tribute" as I've been calling it.

Maybe this will drive me harder in the gym. Just lookin for some support or advice I guess.

Thanks for reading,

IronWorker

Wednesday Oct 3/07


Workout A

bench
- bar x a few? (warmup/stretch)
- 115 x 6 (warmup)
- 160lbs 3x5 (working sets)

This was the last weight I finished last year for my 5x5 program. Lookin forward to blowin by!

squats
- bar x 10 ish (warmup/stretch)
- 115lbs x 5 (warmup)
- 135lbs x 2 (warmup)
- 185lbs 3x5 (working sets)

These seemed pretty heavy but I did it. Really happy here.

standing rows
- bar x 8 (warmup)
- 95lbs x 6 (warmup)
- 135lbs 3x5 (working sets)

45lb plates done and gone. Nice.


Accessory Lifts

Dips
- bodyweight + 15lbs 3x10

Its still hurting under my collar bone. Don't know what I'm doing wrong.

Cable Ab pull down

- 60bs x10 (warmup)
- 130lbs 3x10


Diet:


10am - Weight Gainer

noon - noodles and tuna

2pm - noodles and tuna

4pm - ephedrine and energy drink

4:45 - Workout

PWO- shake

PPWO - stir fry with chicken and pasta

8:30 - chicken and noodles

10:30 - shake


Iron Worker

Monday Oct 1/ 2007

Squats
bar x 6 (warmup)
115lbs x 5 (warmup)
135lbs x3 (warmup)
165lbs x1 (warmup)
190lbs 3x5

Can't believe these are still going up but they are. I said at the beginning to my buddy that I'll be real happy when I'm doing
205lbs 3x5 and I'm damn close. Sweet!

Deads
40kg x 6 (warmup)
60kg x 4 (warmup)
80kg x 2 (warmup)
117.5kg x5

Still struggling with the form but its not hurting so I don't know if its a huge problem or not. Legs want to straighten out first then back...


Standing Military Press

bar x 8 (warmup)
75lbs x 5 (warmup)
105lbs 3x5

This was a pretty good struggle to the last rep but I squeezed it out. Nice.

Pull ups

BW+ 17.5lbs 3x5

I think this and presses are hurting my elbow...I'm kinda worried about this. Also, was wondering about switching grips. Currently I'm doing hamemr grip but was wondering what the difference between that and standard grip (like holding a barbell for curls) would be?

Standing Calf Raises

90lbs x 8 (warmup)
180lbs x 6 (warmup)
255lbs 3x10


Diet

8am - weightgainer + some banana bread

10am - Noodles and tuna

1:00pm - noodles + *large* chicken brest

2:30 - ephedrine + energy drink

3:30 - workout

PWO - shake again

PPWO - lasagna and celery

later... who knows?


IronWorker

Wednesday Oct 10/07

We decided to try a max test day since we've been doing this for about 6 weeks now. Here are the results...


Workout A

bench
- bar x a few? (warmup/stretch)
- 115lbs x 5 (warmup)
-135lbs x 3 (warmup)
-165lbs x 1 (weight acclimation)
-185lbs x 1 (weight acclimation Sort of?)
-205lbs x 1 (missed...damnit)
-195lbs x 1 (missed again...too burnt out)

Well can't say I'm exactly happy with this since I hammered 185lbs no problem. Felt really strong then went to 205lbs and just sucked out hardcore. I struggled on 205lbs for a while and burnt myself out pretty bad so I couldn't do 195lbs which I'm sure I could have done if I had just gone from 185 to 195 directly. Grrr, what a piss off. I may add in a bench set on friday to try this again. I really wanted to crack that 200 barrier.

squats
- bar x 10 ish (warmup/stretch)
- 135lbs x 5 (warmup)
- 185lbs x 1 (weight acclimation)
- 205lbs x 1 (max attempt ... nailed it)
- 225lbs x 1 (max attempt ...quite solid)
- 245lbs x 1 (missed)
- 235lbs x 1 (missed)

Well I'm happy I got the 225lbs but I think I got a little over anxious with the 20lb jump to 245lbs. I think had I gone directly to 235lbs from 225lbs I would have got it. O well, good progress here from last year. Up 20lbs on my max. Gotta learn how to read my body a little better.

standing rows
- bar x 8 (warmup)
- 115lbs x 3 (warmup)
- 135lbs x 3 (weight acclimation)
- 155lbs x 3 (3RM max attempt...easy)
- 165lbs x 3 (3RM max attempt...nailed it)
- 175lbs x 3 (3RM max attempt...finished strong)
- 185lbs x 3 (3RM max attemnt... form slipped)

I will call 175lbs my new 3RM for this. Feeling pretty strong about that. Didn't think I'd get that high.


Accessory Lifts

Dips
I called these off cause my elbow was killing me.


Cable Ab pull down

- 80bs x10 (warmup)
- 130lbs 3x10


Diet:


10:30am - Weight Gainer

noon - spag. and chicken breast

2pm - double burger, 2 ephedrine, energy drink

2:30 - Workout

PWO- shake

PPWO - Chunky Beef Soup

6:30 - beans and tuna

8:30 - shake


Iron Worker

losing a parent is not something i want to go through...ever. but i've had a few friends who have...and it took a long time for life to go back to normal...

my condolences man...keep your head up...and keep the memories fresh in mind...though they will hurt for awhile....

big :( my friend.

Thanks man. I'm tryin to hang in there.