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Thursday Jan 21st/2010
BW: 181.8lb Military Press bar x 10 95lb x 5,3 115lb x 3 135lb 5x5 Deads mobility work 60kg 2x5 100kg x 3 130kg x 3 140kg x 3 150kg x 2 Lost some strength here... A month off will do that to a guy I suppose. Pull Ups bw 3x6, 1x5, 1x4 I think I may just keep working on improving my volume on these. Standing EZ bar Curls 70lb 4x8 50lb x 10 reverse curls 50lb x 6 immediately following with regular grip Thoughts I didn't expect the 2lb loss on the scale this week but it's good to keep moving in the right direction. 3 more weeks of the deficit and then that should be enough of that for a bit. Any tips on how to bulk cleanly? IW |
Eat the same food , but more of it. Slowly start adding .
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Ya that was my plan. I may invest in some calipers. You know of a good place to get a decent set that aren't off the wall expensive?
IW |
Saturday Jan 23rd/2010
BW: 179.0lb Decline Bench bar x 8 135lb x 5 165lb x 5 185lb x 3 205lb x 3 225lb x 3,4,3 The deficit diet is starting to catch up with me I think. My recovery time is getting slowly worse. Front Squats mobility bar x 5 115 lb x 5 135lb x 5 165lb x 3 185lb x 5 205lb x 2 Not too bad for just coming back into front squatting I suppose. Stiff Leg Rack Pull 135lb x 8 225lb x 8 245lb x 8 275lb x 5 HS Jammer 25lb plates x 8 35lb plates x 8 45lb plates x 8 45 + 10 x 8,8 Well this thing was all new to me but kind cool. Its the machine that you use your lower body to get some moment and then you press the weight "overhead" (you're actually pushing the weight at about a 45 degree angle. I think alot of football players use it because it's kind of like starting off on the defensive line and having to drive into the other guy and try to pick him up and push him back. Thoughts I can't remember the last time I was in the 170's.... It's mostly because I'd only had one meal before we went to the gym so I was a bit low on food weight. Nonetheless, it surprised me. 3 more weeks of this diet then I'm going to start jacking the cals back up again bit by bit. IW |
Well I went out snowmobiling yesterday... (we got 12" of snow in 2 days!)... I was trying to pull start my buddy's sled. A few pulls and nothing so I'm yanking on this thing pretty hard. Then I notice the kill switch is down so pull that up (duh!). Next pull it starts on the fist like 1/4 of the pull and so all tension is released from the cord and I pretty much tore my shoulder out. Ugh. I don't think it's hurt too bad but I dont' think I'll be benching today.
I am just one big accident waiting to happen. lol IW |
Monday January 25th/2010
Bench bar x 10 135lb x 5 165lb x 4 185lb x 3 205lb x 2 215lb 3x3 Squats mobility work bw x 8 bar x 5 135lb x 5 185lb x 3 205lb x 1 230lb 5x3 Thoughts A weekend of total garbage eating, drinking too much, and not sleeping enough. I am not surprised that it felt shitty. IW |
Wednesday Jan 27th/2010
Military Press bar x 10 75lb x 5 105lb x 4 125lb x 2 140lb 5x5 Just finished this! It might be a good weight to change over to 3x3... or I could 145 5x5 a whirl next time... Deads mobility work 70kg x 5 90kg x 4 120kg x 2 140kg 3x3 Well my strength is starting to come back but it's not there yet. I think I'm just going to keep hammering away at this 3x3 with 2.5kg jumps. Chin Ups bw x 7,5,4,4 I shouldn't have done these. My shoulder didn't like them one bit. Standing BB Curls bar x 10 65lb x 10 75lb x 10,9,7 Thoughts Well I was pretty surprised with my press today but happy nonetheless. DLs still aren't where I would like them to be but really what is? I'm sure the strength will start coming back quick once I'm back to a maintenance+ diet. IW |
have you ever done chinups before?
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Yes I've done chins before. It's just cause I hurt my shoulder pull starting a sled last weekend and they irritated that injury.
I usually do pull ups but occaisionally rotate in chins. BTW.... Anyone looking to buy a 2008 Mitsubishi Lancer Evolution GSR? lol It's got 18,xxx kms and has got to go. All for the low low price of $39,000 CAD. Just thought I'd throw it out there. IW |
haha....hate the car eh?
i forgot about the shoulder incident :) |
No, I really like my car actually. I'm sure none of you States folk will buy it because they're much cheaper down there for whatever reason (as are most vehicles). It's a very fast car (291HP, AWD, 0-60 in 4.9s) and handles likes it on rails. It's unstoppable with winter tires. Despite all that... I am looking to potentially buy a house and I just don't have the income to keep a $40k car and buy a house. So I'm going to sell and buy something a little more reasonable... or thats the plan anyways if I get anywhere near to what I ask for it.
IW |
Friday Jan 29th/2010
BW: 181.8lb Decline Bench bar x 8 135lb 2x5 185lb x 3 205lb x 2 225lb 2x5, 1x2 I think I waited too long before my last set and I cooled off. It just felt horribly wrong. Front Squats mobility bar x 5 135lb x 5 165lb x 3 185lb x 1 205lb x 1 225lb x 1 245lb x M 225lb x 1 I *just* about had 245.... damn. I had it moving back up and then I started leaning forward and had to ditch. Stiff Leg Rack Pull 135lb x 8 225lb x 8 255lb 2x8 HS Jammer 35lb plates x 5 45lb plates x 5 45 + 10 x 8,8 Thoughts No change since last week's weight. I'm not surprised. I pretty much fell off the wagon last weekend. I hope to do better this weekend and fire up some cardio next week to hopefully reach my goal of sub 180lb before my trip (2.5weeks). IW |
Sunday, Jan 31st/2009
Tmill - 30mins IW |
have you ever tried any complexes for your conditioning? get the whole body involved.
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I have not. I assume you mean like circuit style trainging.... kind of?
IW |
well you can do lots of stuff...just grab a barbell, do five rows, five rdl's, five cleans, five front squats, five military presses, five back squats....stuff like that. then repeat it for a couple sets...and try to keep progressing on it. getting the sets done faster....less rest time...more sets...more reps...yada yada.
on saturday i did some elliptical work, some snatches, and some bw pushups...killed me. 1 minute sprint on the ellip 10 close grip hang snatches with 40 pounds a little rest 1 minute sprint on ellip 30-40 bw pushups a little rest 1 minute sprint on ellip 5 close grip hang snatches with 60 pounds a little rest 30 sec sprint on ellip 30-40 bw pushups lay down. :) |
The only reason I use the treadmill is because it's handy at the apartment. I don't have to head to the gym to use the weights. I can just walk down to the main floor and get going.
Although that doesn't kind of sound like fun/death. IW |
you haven't bought any dumbbells for the home yet dub....i'm disappointed :)
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Well my one roomie and I had a bench in our living room. lol He took it with him though.
I've just been working with what I've got. Which so far has been working so long as I can stick to my diet plan and stay away from the booze. (I only had 3 drinks this weekend and 1 cheat meal!) I think that is going to make this monday workout *much* nicer. When it gets nicer out I'd like to head over to the soccer field about a block away and do some sprints instead of the T-mill. IW |
Monday February 1st/2010
Bench bar x 10 135lb x 8 165lb x 6 185lb x 3 205lb x 1 220lb 3x3 Squats mobility work bw x 8 bar x 8 135lb x 5 185lb x 3 215lb x 1 235lb 5x3 DB Rows 50lb x 5 75lb x 5, 2x10 Thoughts Well I kept it in control this weekend and it payed off I think. I think that the only thing letting me continue to make forward progress while in a deficit is by having everything spot on. That said, it was a tough day. IW |
Wednesday Feb 3rd/2010
BW: 180.5lb Military Press bar x 10 95lb x 5 115lb x 3 135lb x 1 145lb 3x3 Switched it up to a 3x3... hope to keep this up for a bit. Deads mobility work 70kg x 5 100kg x 4 120kg x 2 142.5kg 3x3 160kg x 1 Still working back to that old PR of 170kg. I think it should come pretty quick when I get back into a surplus diet. Pull Ups bw 5x6 I'd like to keep adding volume on these until I can do a set of 10... which I think should be pretty soon. I'd like to develop my back and think these would help with that... more cals will help. Preacher Curl Machine 1 plate x 10 2 plate x 5 1 + 25 x 10,12,12 1 plate(drop set) x 6 Thoughts Well I wasn't going to weigh in until friday but I guess we're switching days to saturday afternoon and my weight will not be the same at that time of the day. (I have my bw down to a science... lol) So I weighed today and was pleasantly surprised. Well within reach of my goal weight. I am itching to start easing the calories back up and watch my strength gains come back! IW |
Thursday February 4th/2010
Tmill - 40mins IW |
Saturday Feb 6th/2010
Decline Bench bar x 8 135lb x 8 185lb x 5 205lb x 2 225lb x 2 245lb 2x2 255lb x 1 Front Squats mobility bar x 5 135lb x 5 165lb x 3 185lb x 2 205lb x 2 215lb x 2 225lb x 2 Stiff Leg Rack Pull 135lb x 5 225lb x 5 245lb x 5 255lb x 5 275llb x 5 Seated DB Tricep Extension 50lb x 5 75lb 2x5 65lb x 5 Thoughts Well back squats and flat bench coming up on monday so I tried to keep the volume pretty low. I think it was a pretty solid workout. IW |
Monday February 8th/2010
Bench bar x 10 135lb x 8 165lb x 4 185lb x 3 205lb x 1 225lb 3x3 (PR) Ass came off the bench a bit but I'm still damn happy. Squats mobility work bw x 8 bar x 8 135lb x 5 185lb x 3 225lb x 1 240lb 5x3 Underhand BB Rows 135lb 3x8 Superset with... Suppine Rows bw - 3x5 Thoughts Bench PR and back up to my old squat PR next week. Pretty sweet! IW |
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Thanks man! I see you just hit 3000 posts... nice.
I'm just shy of 2000! *edit* Just remembered: Tuesday February 9th/2010 Tmill - 40mins IW |
Haha, yup .
You should be able to get 3 more easily. |
Wednesday Feb 10th/2010
Military Press bar x 10 95lb 2x5 115lb x 3 135lb x 1 155lb x 1 165lb x 1 (Old PR... I think) 155lb 2x2 135lb x 7 Well I can't find where I had my old PR. It's either 160 or 165lb... but I hit 165lb *today* so thats what matters. Deads mobility work 70kg x 5 100kg x 3 120kg x 2 145kg 3x3 160kg x 1 160kg actually went up easier than last week. It surprised me. Pull Ups bw 3x6 2x5 Standing BB Curl bar x 8 95lb x 3 ... 75lb 3x8 Thoughts A solid workout I thought. I MP'ed ~92% of my BW. Pretty happy about that. I also DL'ed 196% of my BW after my working sets. Final weigh in on friday (or monday if the gym is open)... we'll see if I lost that last 1/2 a lb. I am kind of nervous actually. IW |
Thursday Feb 11th/2008
Tmill - 30mins Sucky cardio day. Couldn't get into it. Oh well. IW |
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Do you think doing something like that would hurt your weights performance on the following day?
IW |
Woohoo, I'm a middleweight!
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depends on your conditioning/recovery. i usually do stuff like that on saturdays....have sundays off...then next workout is monday. you could always do it right after your workout.
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good article from jamie hale on exercise myths...read the one titled:
Claim: The best exercise for fat loss is low intensity, long duration aerobics. http://www.elitefts.com/documents/fat_loss_myths.htm some good info on the comparison of low intensity duration/interval training. but the whole article is very good. |
I read a few of the articles... One claims that over a 20week study the group that did HIIT lost 9 times as much fat as teh LISS group.
Also states that HIIT tends to maintain or cause muscle mass to grow while LISS tends to cause loss of muscle mass.... Hmmm, I guess it's time to do something about that. IW |
Friday Feb 12th/2010
BW:179.0lb ... !!! Decline Bench 135lb x 5 185lb x 3 205lb x 2 225lb x 2 235lb x 2 245lb 2x2 225lb x 5 Front Squats mobility bar x 5 135lb x 5 165lb x 3 185lb x 3 205lb x 2, 2x3 Stiff Leg Rack Pull 135lb x 8 225lb x 8 275llb x 8 Seated DB Tricep Extension skipped Thoughts Well I made my weight. I was wearing shorts instead of sweats so it might be off by 1/2lb but still. I made it. Wooho! If I had to estimate I'd say I was 10% bf or maybe just under. I set a goal and I attained it. Feel pretty good. IW |
good job there dubya.
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Thanks Pity. I guess the gym is closed monday and I'm supposed to spend all day today with my gf... so Friday was my last workout for a bit.
I fly to the Dominican on Tuesday but I shall return! iW |
new gf?
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Back with the old one... lol
IW |
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