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Iron worker

Im really sorry to hear your tragic news, there is nothing on this planet that can prepare you for what has happened, all I can say is try to stick with those that mean the most to you and stay as strong as you can through all of this.It will hurt alot for a long time but hang in there.

My deepest sympathy to you and yours mate.

Take care HIThopper

Monday Oct 1/ 2007

Squats
bar x 8 (warmup)
115lbs x 5 (warmup)
135lbs x4 (warmup)
180lbs 3x5

Deads
40kg x 6 (warmup)
60kg x 4 (warmup)
80kg x 2 (warmup)
115kg x5


Standing Military Press

bar x 8 (warmup)
75lbs x 5 (warmup)
100lbs 3x5

Pull ups

BW+ 15lbs 3x5


Standing Calf Raises (machine thing)

90lbs x 10 (warmup)
180lbs x 6 (warmup)
250lbs 3x10


Diet

10:30am - cinnamon bun + weightgainer

12:30 - Shake again .... blah

2:30 - energy drink

4:00 - workout

PWO - shake again.... horrible day for diet... didn't prepare anything

PPWO - chicken breast and noodles

later... who knows?
IronWorker

your elbow doesn't pain you at all on bench?

Only a little bit but that could be cause that was the first exercise.

Friday Oct 12/ 2007

Bench
bar x 8 (warmup)
115lbs x 5 (warmup)
155lbs x1 (weight acclimation)
165lbs 3x5

I was gonna do another max day but I wasn't recovered completely so I just did my 3x5. Worked out ok.

Deads
40kg x 6 (warmup)
80kg x 4 (warmup)
120kg x 1 (weight acclimation)
140kg x 1 (new PR!) --> 308lbs

Squats
bar x 8 (warmup)
115lbs x 5 (warmup)
135lbs x4 (warmup)
195lbs 3x5

Standing Military Press
bar x 8 (warmup)
75lbs x 3 (warmup)
105lbs x 3
115lbs x 3 (new 3RM)

This could have been better but I did that bench exercise today so it kinda sucked. O well, it'll be better next time.

Pull ups

BW

I reset to just my body weight and changed my grip to regular style. I'm hoping this helps my elbows.


Standing Calf Raises

90lbs x 10 (warmup)
180lbs x 6 (warmup)
260lbs 3x10

I can't remember what I ate cause that was yesterday but it was something similar to my usual. So use your imagination... lol

IronWorker

nice job on the pr dude....

Thanks for the encouragement man. Always helps to hear from one of you guys every now and then. Gotta keep pressin on... I'm loving this program. Today was a pretty sweet day. Everything felt really solid and I got back on track with dips.

Monday Oct 15/07

Weighed in today and it says I'm up 2lbs from last wednesday. So, slow but steady climb in weight. Sounds good to me. Btw, my hand held bf tester reads me from 16.5-17.5% depending on the time of day etc. Don't know how accurate that is but that should give you an idea of my build.

Workout A

bench
- bar x a few (warmup/stretch)
-135lbs x 5 (warmup)
-155lbs x 1 (weight acclimation)
-170lbs 3x5 (work sets)

Seemed not too bad. Doing 175lbs for reps will be a pretty sweet day for me. I'm at least as strong on this now as I was last year at my peak.

Squats
- bar x 6 (warmup/stretch)
- 135lbs x 5 (warmup)
- 185lbs x 1 (weight acclimation)
- 200lbs 3x5 (working sets)

Cracked the 200lb barrier for reps today. Sweeeeet! Felt heavy but I think I held my form pretty strong and my depth was spot on. Lovin it.

Standing Rows
- 115lbs x 5 (warmup)
- 140lbs 3x5 (working sets)

These are still going up real nice. Happy here too.

Accessory Lifts

Dips
bw - 3x10

I changed up my grip and moved narrower. I also lean forward a bit now and its much easier on my acl. They seem harder but I'm not hurting myself now so thats whats important. Glad I can keep doin em.


Cable Ab pull down

- 80bs x10 (warmup)
- 135lbs 3x10

Accidentaly did 145lbs on my last set cause my partner was using that. I managed to finish but it seemed real heavy. lol Wonder why?


Diet

10:30am - Weight Gainer

noon - chicken breast + noodles

2pm - 2 ephedrine, energy drink (should have eaten here but didn't have time to make anything in the morning)

3:00 - Workout

PWO- shake

PPWO - 8 Perogies and a fish steak

8:00 - more perogies and fish

10 - shake before bed


Iron Worker

agreed...i get nothing from anybody outside of teh internetz

Great job. It's good to hear about the dips. Keep monitoring that closely of course since the shoulders are very unforgiving. But I've had similar issues with dips in the past and once I stuck to the mods I never had a permanent problem with them..although I don't really do them much anymore. Don't try to go too deep or anything. It's always funny to me how guys are screaming go deep on dips without thinking about what is happening to your shoulders as compared to bench press or something.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

my shoulders hurt like 732 times more doing dips than bench.