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you dirty dog :)
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Well back from the Dominican! Pretty awesome trip and got a wicked tan... tired as F though. Don't think I'll make it to the gym tonight but I'll be back at it soon.
IW |
nice...glad ya had a good time!
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Wednesday Feb 24th/2010
BW:182.0lb ... we'll see how this evens out over the next week. Bench bar x 10 115lb x 5 135lb x 5 165lb x 3 185lb x 3 195lb x 3 205lb 2x3 Chest Supported Rows 1 palte x 10 2 plate 3x10 Deads 60kg x 6 100kg x 5 120kg x 3 130kg x 3 140kg x 3 Thoughts Well I changed my mind and decided hit the gym anyways. It was a "just coming back and try not to kill myself" style workout. I think all things considered, it went fine. Now that I'm back I need to adjust my diet back up to ~3000 cals and start seeing what happens. My initial thoughts were to start my cals there and to keep bumping them up until I see a slow/steady weight gain. I was thinking something like 2lb/month gain or something... is that resaonable? Can you put a number on it? Do I need to buy myself a set of calipers? I appreciate any advice. I'm looking forward to seeing some more steady strength gains. I talked to this powerlifter/strongman guy at the gym and it got me pretty motivated. IW |
So I was playing around with my diet a bit and got the cals up to where I wanted it but then the ratios seemed shitty. It left me with like 35:35:30 P:C:F.... What should I really be shooting for in terms of ratios if I'm looking to slowly add some lean mass? Are the ratios even *that* important?
Thanks, iW |
Friday Feb 26th/2010
BW:182.2lb Incline Bench bar x 8 95lb x 8 115lb x 8 135lb x 8 165lb x 5 175lb x 4 Front Squats mobility bar x 5 135lb x 5 165lb x 3 185lb 4x3 Stiff Leg Rack Pull 135lb x 8 205lb x 8 225lb x 8 245lb 2x8 Thoughts Well next week I I'm going to be back at it full force. I hope to have my diet tweaked up by then and it should be a green for go. I'm thinking of restarting the 5x5 one last time and then after that I should know if my workout partner is hanging around or not. Then I will start the 5/3/1 I think. IW |
Monday March 1st/2010
Bench bar x 10 135lb x 6 165lb x 3 185lb x 1 195lb 5x5 Squats mobility work bw x 8 bar x 8 135lb x 5 185lb x 3 205lb x 1 215lb 5x5 BB Rows from Rack 135lb 3x8 Thoughts Well I'm resetting my 5x5, 3x3 one more time. I will be starting the 5/3/1 in may I believe. IW |
Tuesday March 2nd/2010
Sprints - Tmill 1min sprints : 1 min rest - 5 cycles working from 8mph to 10mph (treadmill max) Sprints on the treadmill you say?! Yeah, I know. It's just to hold me over for the next month until the soccer field is clear enough to use that is like 2min walk from my house. Its far less boring than LISS cardio. I think I will keep with it. Next time I will try to do all 5 cycles at 10mph. IW |
Wednesday March 3rd/2010
Military Press bar x 10 95lb x 5 115lb 5x5 Deads mobility work 60kg x 5 90kg x 3 110kg x 2 130kg 3x5 Pull Ups bw 3x5 Steated DB Curl 25lb x 5 30lb 3x12 Thoughts Getting back in the groove. IW |
Thursday March 4th/2010
Sprints - Tmill 1min sprints : 1 min rest - 5 cycles @ 10mph/5mph In and out real quick and still get a good sweat on. Sweet. IW |
Friday March 5th/2010
BW:182.8lb Decline Bench 135lb x 5 185lb x 3 225lb 3x3, 1x4 Front Squats mobility bar x 5 135lb x 5 165lb x 3 185lb 3x3 Stiff Leg Rack Pull 135lb x 5 225lb x 3 275llb 3x3 Seated DB Tricep Extension skipped Thoughts Well I decided to drop the volume on friday and start a real progression instead of the just screwing around like I've been doing. I think it will help with the overall workout. Scale says I'm up another pound. I'll see where I'm at next week and go from there. I don't want to be gaining more than a couple pounds a month as it seems I have a tendancy to put fat back on really easily. IW |
Monday March 8th/2010
Sprints - Tmill 1min sprints : 1 min rest - 5 cycles @ 10mph/5mph Do you think I should up the cycles by one or try to decrease rest by 10sec? IW |
do you think you can handle less rest? you could try adding cycles first...and then after you add a few...drop off a few and decrease rest and work your way back up to 7-8 cycles.
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Not a bad idea. Less rest would definitely be tougher than adding one more cycle.
IW |
Monday March 9th/2010
Bench bar x 10 135lb x 6 165lb x 3 185lb x 3 200lb 5x5 Squats mobility work bw x 8 bar x 8 135lb x 5 185lb x 3 205lb x 1 220lb 5x5 DB Rows 50lb x 5 70lb 3x8 These felt great! Thoughts Two 5x5's in a row makes for a looooong workout. IW |
Thursday March 11th/2010
BW: 183.6lb Military Press bar x 10 75lb 2x8 95lb x 5 120lb 5x5 Deads mobility work 60kg x 5 100kg x 3 120kg x 1 135kg 3x5 Pull Ups bw x 6,8,6+1 Going to try to increase volume on these. 3-4 x AMAP T-Bar Cable Curl 50lb 3x10 35lb x 10 (last set dropset) Thoughts My weight seems to be slowly climbing as I wanted it to be so I will keep my calories as is for now. I missed sprints yesterday partially because my glutes were sore as F from squats are partially laziness... I'm heading back home this weekend so I may miss my 3rd workout this week but oh well. I haven't been home since xmas. IW |
Friday March 12th/2010
Sprints - Tmill 1min sprints : 1 min rest - 6 cycles @ 10mph/5mph IW |
Quote:
I dont miss "volume" day at all. |
Monday March 15th/2010
Bench bar x 10 135lb x 6 165lb x 4 185lb x 3 205lb 5x5 Squats mobility work bw x 8 bar x 8 135lb x 5 185lb x 3 205lb x 2 225lb 5x5 Unilateral DB Rows 75lb 3x8 Thoughts Well my craptastic nutrition of the weekend showed up a bit in today's workout but I still pulled through. I was really focusing on keeping my knees out on my squats because they were coming inwards a bit last time... so my reps were slower and made the 5x5 a real b!tch~!! Back at the sprints this week!!! Full force. IW |
Thursday March 4th/2010
Sprints - Tmill 1min sprints : 1 min rest - 6 cycles @ 10mph/5mph IW |
how did the extra cycle treat ya?
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First time was a b!tch, the second time wasn't as bad.
I might bump it up to 7 next time... But more importantly, the soccer field should be dry in a couple weeks then I can get out and do *real* sprints which I'm sure will knock the socks off treadmill sprints. IW |
yes it will. same thing here...snow is finally gone :)
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Wednesday March 17th/2010
BW: 183.2lb Military Press bar x 10 95lb x 5 115lb x 2 125lb 5x5 Deads mobility work 60kg x 5 100kg x 3 120kg x 2 140kg 3x5 I think I might drop to 2.5kg increments now to try and keep the progression alive. Hoping to hit 150kg. Pull Ups bw x 8,6,6 I think I'm going to try and increase my reps until I can do 8 on my last set then I will bump it to 4 sets. Standing EZ Bar Curls 70lb x 10,8,7 50lb x 6 (drop set on last set) Thoughts My weight seems to have maintained since last week. I have been missing the last meal of the day a few times since after I go to the gym it's so late so sometimes it doesn't happen... If my weight maintains again next week I'll bump up the cals. IW |
Thursday March 18th/2010
Sprints - Tmill 1min sprints : 1 min rest - 7 cycles @ 10mph/5mph IW |
Friday March 19th/2010
Decline Bench 135lb x 5 185lb x 3 205lb x 2 230lb 2x3, 1x6 Rocked it. Front Squats mobility bar x 5 135lb x 4 155lb x 3 175lb x 1 190lb 3x3 Stiff Leg Rack Pull 135lb x 5 225lb x 3 280llb 3x3 Seated DB Tricep Extension 60lb 3x10 Thoughts Triceps = Smoked! I hope they heal up for monday's workout. Had an awesome sleep last night... around 10 hours. I really felt refreshed today. IW |
Monday March 22nd/2010
Bench bar x 10 135lb x 6 165lb x 4 185lb x 3 210lb 5x5 Next week I go for my old PR. Squats mobility work bw x 8 bar x 8 135lb x 5 185lb x 3 205lb x 2 230lb 5x5 Matched my old PR here. Woohoo. Unilateral DB Rows 80lb 3x8 Thoughts Well I was feeling like I was not very energetic today but something must have worked out because I made it through everything. IW |
Thursday March 23rd/2010
Sprints - Tmill 1min sprints : 1 min rest - 8 cycles @ 10mph/5mph Went to 8 today... pretty killer. Might do this one more time then bump it back to 5 and shorten rest to 45 or 50sec. IW |
Wednesday March 24th/2010
BW: 184.6lb Military Press bar x 10 95lb x 5,3 115lb x 2 130lb 5x5 Deads mobility work 60kg x 5 100kg x 4 120kg x 2 142.5kg 3x5 Pull Ups bw x 8,7,6 Standing BB Curls 75lb x 10,9,8 55lb x 6 (drop set on last set) Thoughts 3 more weeks of this and I'll be in PR land. Up 2 or 2.5lb since my DR trip (besides the fat gain while there... lol) I think they are solid gains and I feel like the sprints are keeping me somewhat lean. Woohoo. 2lb/mo as I predicted. I love it when I'm right the first time! IW |
good stuff dude.
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Thanks Brosef.
IW |
Friday March 26th/2010
LISS Cardio - Time/distance unknown OUTSIDE! Woohoo! IW |
Saturday March 27th/2010
Decline Bench 135lb 2x5 165lb x 3 185lb x 3 205lb x 2 225lb x 1 240lb 3x3 Front Squats mobility bar x 5 135lb x 4 165lb x 3 185lb x 1 200lb 3x3 Stiff Leg Rack Pull 135lb x 5 225lb x 4 265lb x 2 290llb 3x3 Seated DB Tricep Extension skipped Thoughts I realize now that I did a 10lb jump across the board instead of the planned 5lb. Oops. Oh well, I finished all the lifts. lol IW |
Monday March 29th/2010
Bench bar x 10 135lb 2x5 165lb x 4 185lb x 3 205lb x 1 215lb 5x5 Matched my old PR and definitely wasn't as much of a grinder as last time. Hoping to improve by an increment or maybe even two! Squats mobility work bw x 8 bar x 5 135lb x 5 185lb x 3 205lb x 2 225lb x 1 235lb 5x5 +1 New PR!~ And I did an extra rep just for fun. lol Unilateral DB Rows 85lb 3x8 These somehow keep increasing and I'm ok with that! Thoughts Next week will be PRs across the board. Whoa! ... or at least an attempt. lol IW |
good luck next week :)
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Thanks Pity. Yesterday's workout destroyed me. My whole body feels tired today.
I think when this 5x5 comes to an end I'm going to need a week deload before starting up the 3x3. Or do you think the first couple weeks of 3x3 will be "easy" enough that it will work as a deload of sorts? IW |
Tuesday March 30th/2010
Sprints - Soccer Field 5 cycles: 1 length of the soccer field : 1 min rest The sprint started out at about 15s and the last one was 20s. lol These kicked my ass big time... way more than I ever thought. IW |
Wednesday March 31/2010
BW: 184.4lb Military Press bar x 10 95lb x 5 115lb x 3 135lb 5x5 Deads mobility work 60kg x 5 100kg x 4 130kg x 2 145kg 3x5 Pull Ups bw x 9,7,6 Standing BB Curls 75lb x 8,8,7 45lb x 8 (drop set on last set) Thoughts Everything was heavy today but still went so that is good. I think 2 more weeks and I'll hit a PR on MP and a big PR on deads if I can keep it up. IW |
Thursday March 30th/2010
Sprints - Soccer Field 5 cycles: 1 length of the soccer field : 1 min rest Was pretty sore today still but I made it through. Managed to keep the times 18s or faster this time. IW |
how long are soccer fields anyways?
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