Saturday Dec 12th/2009

BW: 186lb

Incline DB Press
20lb x 8
30lb x 5
40lb x 3
50lb x 5
60lb x 5
65lb x 5
70lb x 5
65lb x 5

Front Squats
mobility - leg swings (front and side), bw squats, squat to stand, calf stretches
bar x 5
115lb x 5
135lb x 3
165lb x 2
185lb x 1
205lb x 1
225lb x 1
235lb x 1

I think this is a PR. I've done 235lb anderson front squat before but from a lesser depth.

Tricep Deadlift
40lb x 8
60lb 3x8

Thoughts

I kept the volume reasonably low. I didn't want to trash my body for my squats/bench workout on Monday.

IW

Dec 13th/2009

Tmill - 35mins

IW

Monday Dec 7th/2009

Bench
bar x 10
135lb 2x5
165lb x 3
185lb x 1
205lb x 1
225lb x 1
235lb x 1
245lb x 1 (old PR)
250lb x M

Finally back to where I was ~1yr ago.

Squats
mobility work
bw 2x5
bar x 5
135lb x 5
185lb x 2
225lb x 1
245lb x 1
265lb x 1
275lb x 1
285lb x 1

Standing Rows
skipped

Thoughts

Today was strange. I kept thinking it wasn't going to go up and then it did (or at least for the most part). I'm finally back to as strong or stronger than I have ever been... whilst losing a bit of fat. I'm pretty happy.

IW

good stuff , IW.

What's M ?

M = Missed Rep

Hits uses it in his journal. I thought I would try it out. lol

IW

gotcha

Dec 15th, 2009

Tmill - 45mins

IW

good "old" pr :)

lol thanks. It's so old I'd almost consider it a new PR again.

IW

I thought he was talking about your cardio, PR LOL :D

lol could be?

I think it may be a cardio PR. I am able to run at 6+ mph now doing intervals of 10+ mins. I wasn't going to mention in though. :biglaugh:

IW

When are you going to start the 5/3/1 program?

Well I'm leaning out towards february and then I think after my trip I will start it. I plan to slowly adjust my cals up and hopefully find a point where I'm gaining muscle without gaining fat (or very slowly anyawys) and then hold there for a 6 months (or whatever). I like how I feel about myself alot better when I'm lean.

IW

Thursday Dec 17th/2009

BW: 183.5lb

Military Press
bar x 10
75lb x 5
105lb x 3
120lb 5x5

Deads
bw squats 2x5
mobility work
70kg x 5
90kg x 3
130kg x 1
150kg (330lb) 3x3

A hell of a pull but I think I should be able to at least meet my old PR of 170kg.

Pull Ups
bw x 3
bw + 10lb x 3
bw + 20lb x 3
bw + 25lb 2x3

The last rep was ish.

Standing DB Curls
30lb x 8
35lb x 8
37.5lb x 6

Thoughts

Down in weight again so I'm happy about that but I definitely felt the cal deficit today when pulling. It was a good pull but I nearly blacked after the last two sets. I had to hold myself up at the chalk bin thing.

IW

I think your DL should be around 170 kgs to. Good luck, dude.

I need to lose some lbs off my body. I'm becoming fat again :(

I'm hoping for 175kg but I would be happy with 170kg as well.

IW

Saturday Dec 19th/2009

Decline Bench
bar x 8
135lb x 5
165lb x 3
185lb x 3
225lb x 3
235lb x 3
245lb x 3
265lb x M

I got way out of my groove on my 265lb attempt but I think should have it for sure when I'm fresh. I was pretty happy with the 245lb x 3 though.

Front Squats
mobility - leg swings (front and side), bw squats, squat to stand, calf stretches
bar x 5
95lb x 3
135lb x 3
185lb x 2
205lb x 3
225lb x 1

Stiff Leg Rack Pull
135lb x 8
205lb x 8
225lb x 10

No pads available so we used the rack. These stretch the shit out of my hamstrings but they are so much better than hamstring curls. They give a bit of a grip workout too so thats an added bonus.

Cable Pull Down
50lb x 10
57.5lb 3x8

Thoughts

Well I think this workout is going to make mondays bench/squat very interesting... but oh well. It's better than not getting it in at all.

IW

Sunday Dec 20th/2009

Tmill - 32.5min

I went out last night and had a giant poutine and some beers. Talk about a step backwards. lol I have a feeling the upcoming holdiay season is going to be hard on my body composition as well.

Oh well!

IW

Monday Dec 21st/2009

BW: 184lb

Bench
bar x 10
135lb x 6
165lb x 4
185lb x 3
205lb x 1
215lb 5x5 (PR)

It took everything I could muster but I squeaked this up. Very happy about this.

Squats
mobility work
bw 2x5
bar x 5
135lb x 5
185lb x 3
225lb x 2
245lb 5x3 (PR)

I thought squats might not go very well today because my hams were still tight but once I got warmed up they felt pretty good.

Standing Rows
135lb x 5
175lb 5x5

Thoughts

I'm quite impressed with today's workout. I'm starting to rethink my goals of getting leaner. I am loving the increases I've been making and I'm reasonably lean now. I am thinking of just sticking with the diet I've been doing after xmas and possibly lose another lb or two and continue to make some strength increases.

My other option is to get serious about leaning out and be prepared to take a hit in the strength department. I have some thinking to do...

IW

Wednesday Dec 23rd/2009

BW: 184.0lb

Military Press
bar x 10
75lb x 5
95lb x 3
115lb x 1
125lb 5x5

Deads
bw squats 2x5
mobility work
60kg x 5
100kg x 3
120kg x 2
150kg x 1
160kg x 1
170kg x M

My lower back said no. I don't think this is an indication of my true 1RM, I think its more a result of a PR squat on monday. A little disapointing nonetheless.

Lat Pull-Down
70 2x5
75 x 5
80 x 5
75 x 5

I dunno if this thing is in kg or what.

Rope Cable Curls
50lb x 10,12
57.5lb x 10
50lb x 14

Thoughts

Well this will likely be my last workout of 2009. I'm heading home tomorrow. I have a wedding to go to (in the wedding party) on the 28th and I fly to the Mayan Riviera on the 29th and back on Jan 5th, 2010. Should be a busy but yet awesome break.

If I don't talk to you until then...

Happy Holidays everyone and I'll be back in the new year!

IW

enjoy your trip man!

Hey everyone,

I'm back and a little sunburnt and worse for the wear. I managed to break my foot while I was there. I think its just a minor crack in one of the small bones attached the second smallest toe. (I jumped down from like a 2ft ledge on the beach onto what I thought was sand but there was a rock underneath and it snapped my toe back... wah!). I can walk on it sort of now and it has felt quite a bit better in the few days it has had to heal but I think squatting/deadlifting on it would be foolish. I'm guessing I'll probably have to wait a couple weeks...

So since I won't be doing much squatting/DL'ing anyways I have to decided to go ahead and trim up my diet and get a little more cut for my trip to the DR which is in ~6 weeks. Nothing too extreme but I think I'm going to start at 2200/2500 cals for NTD/TD.

Besides breaking my foot my trip was still good. Spent some quality time with the fam, had *lots* of good food, lots of drink, and lots of sun and entertainment.

Sucks to back in the cold but oh well!

Welcome to 2010 everyone!

IW

that sucks :) welcome back to the icebox man :)

Thanks. I seem to have picked up an illness so it looks like I probably won't be starting back at the weights until monday. My diet has commenced again though (thank god because I ate anything and everything in Mexico and over xmas... lol).

IW

I hope you're doing well and recovering better. That injury sounds damn painful. Take care and heal soon!

Monday Jan 11th/2010

BW: 184.4lb

Bench
bar x 10
135lb x 5
165lb x 3
185lb x 2
205lb 3x3
205lb x 9 (missed 10)

I thought I would be horribly weak after almost 3 weeks away from the gym and 2 weeks off any form of healthy food. I was surprised to find that my bench was pretty strong coming back.

Squats
bw
bar x 5

Just played around. My flexibility felt good but my foot definitely didn't feel up to the task of handling weight yet.

Chin-Ups
BW x 7,7,6,5

Chest Supported Rows
2 plates per side x 8
3 plates per side 3x5

Thoughts

Well my foot is healing up pretty quickly all things considered but today was one of the first days I could walk without a limp so definitely not a good day for weights. Moving the plates around even made it a little tender so I'm glad I didn't push it.

I'm really surprised I didn't gain more weight over the holidays (and thankful) and also surprised that my strength seems to have mostly stayed in tact. Nice. Hopefully next week I can get some real weight back on my lower workout. I missed squatting today.

IW

Glad to hear you are recovering well and that your overall strength is good. Don't push too hard too fast and you will be alright. Take care and nice bench work. :weights:

Thanks Widdoes! I'm definitely trying to keep from moving too fast. I know my foot was a little sore today just from the added weight of moving plates around and such. I really need to be careful.

Good to see you back around here.

IW

Good to be back. :)

Wedneday Jan 13th/2010

Military Press
bar x 10
75lb x 5
95lb x 3
115lb x 2
130lb 5x5

Pull Ups
bw 5x5

Standing DB Curls
25lb x 8
30lb x 10
35lb x 8
40lb x 6

Thoughts

Well my foot was starting to feel ok today but I held off on deads... then I got home and kicked the fucking chair by accident and I think I broke it again..... FUCK!

IW

You've got to be more careful :D

You're not kidding. Well back to limping again. I think I'm going to start wearing shoes around the house now.

Damnit.

haha...damn you :)

Sux Dub, sorry bro.

Friday Jan 15th/2010

BW: 183.8lb

Decline Bench
bar x 8
135lb x 8
165lb x 5
185lb x 3
205lb x 1
225lb x 1
245lb x 1
265lb x M
225lb x 4,3

Not sure why I even attempted this. Too much pressing this week and it definitely caught up to me.

Front Squats
mobility
bar x 5
115 lb x 5
135lb x 4
155lb x 3
185lb x 1

This was all I could muster. I was doing very slow reps and focusing very hard on getting the weight back on my heals.

Stiff Leg Rack Pull
135lb x 8
225lb x 8,10
245lb x 8

Cable Pull Down
50lb x 10
57.5lb x 10
65lb x 10
72.5lb x 7

Thoughts

Well my foot feels alright but my squats definitely feel like they've taken a beating since I've been gone.

I dropped almost a lb since monday so thats good. I just have to keep my diet through the weekend and hopefully be able to get some cardio in next week to keep the weightloss progressing.

IW

Monday January 18th/2010

Bench
bar x 10
135lb x 5
165lb x 5
185lb x 3
205lb x 3
215lb x 3
225lb x 3,2 (PR)

I dont' think I've ever repped 225lb before for whatever reason? It felt great.

Squats
mobility work
bw x 8
bar x 5
135lb x 5
185lb x 3
225lb 5x3

Unfortunately this felt heavy... on the bright side my foot didn't hurt too bad. *Hoping for muscle memory* lol

Hammer Strength Rows
2 plates x 8
3 plates 3x6
2 plates x 15

Thoughts

Well my squats have dropped a bit but I hope they will come back fast. My bench seems to be doing well so I guess that is good. We'll see if I've lost weight on friday.

IW

nice pr dude.

Thanks PitskI!

Tuesday Jan 19th/2010

30mins Tmill - walking with various inclines

Walking was all I could muster on my foot but I still got an ok sweat on.

IW

Nice PR! Congrats :)

Thanks Widdoes.

Hmmm, the treadmill may have been a bad idea. My foot is pretty damn sore today. I was planning on riding the bike for my cardio but apparently the one at my apartment does not exist anymore. lol I'll have to either do something lower impact or no cardio...

IW