Thursday July 21st, 2011

BW: 205.0lb

Military Press
bar x 8
75lb x 5
95lb x 5
115lb x 5

135lb x 5
155lb x 6


Squats
mobility
bar x 8
135lb x 5
185lb x 3
205lb x 5
225lb x 5
245lb x 5


Thoughts

Well my muscles are deconditioned like crazy ... especially my legs ... but I feel like the power is coming back already. Hopefully I'll be back up close to where I was after my first cycle.

IW

Monday June 26th, 2011

BW: 205.0lb

Bench
bar x 10
95lb x 5
125lb x 5
145lb x 3

165lb x 5
190lb x 5
215lb x 5 (+4)

135lb - 5x10

Bench has gone down but not too too bad I suppose.


Pull Ups
bw x 7,5,5,4,3

Thoughts

Officially back at 'er.

IW

Thursday July 28th, 2011

BW: 204.5lb

Military Press
bar x 8
65lb x 5
85lb x 5
95lb x 3

110lb x 5
125lb x 5
145lb x 5(+5)


Squats
mobility
bar x 8
115lb x 5
145lb x 5
165lb x 3

185lb x 5
210lb x 5
235lb x 5(+5)

Easily could have pumped out 2+ more.

Thoughts

A decent first week back after 5-6 weeks off. I didn't push it to the limit but put up some OK sets.

Now to get back to where I was...

IW

great thread... i love to

Tuesday August 2nd, 2011

BW: 204.0lb

Bench
bar x 10
95lb x 5
125lb x 5
155lb x 3

175lb x 3
205lb x 3
225lb x 3 (+1)

135lb - 5x10


Pull Ups
bw x 7,6,5ish,4.5,4

Thoughts

Not sure why I fvcked up so bad... but I did. wah

IW

You are right. One`s lifting strength suffers when he/she leaves gym for a specific period. I am not much expert to give you an accurate advice but hope other experts comment will help. Good luck! Take good exercise and food and keep posted.

Wednesday August 3rd, 2011

BW: 204.2lb

Deadlifts
mobility
70kg x 5
90kg x 5
100kg x 3

120kg x 3
135kg x 3
150kg x 3(+5)

Didn't push it super hard. Had 1 or 2 in the tank still.

Deadlifts
80kg 5x10

Superset with...

Hanging Leg Raises
BW 5x10


Thoughts

Well I have been holding back a little bit on deads. Nothing feels exactly naturally again yet.

IW

Thursday August 4th, 2011

Grip Work

Trainer - 3x10
CoC #1 - 2x5
CoC #1.5 - 3,3,4,4 (left hand lagged by a rep or two each time)
CoC #1 - 8

Thoughts

Should have re-started doing grip work a long time ago... I've lost lots of strength here... Don't think I could even close the #2 anymore!

IW

Friday August 5th, 2011

BW: 202.4lb

Military Press
bar x 8
65lb x 5
85lb x 5
95lb x 3

120lb x 3
135lb x 3
150lb x 3(+6)


Squats
mobility
bar x 8
115lb x 5
145lb x 5
165lb x 3

195lb x 3
220lb x 3
250lb x 3(+5)


Thoughts

So many condensed days this summer... I am way too busY!

IW

Wednesday August 10th, 2011

BW: 204.0lb

Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 3

125kg x 5
142.5kg x 3
160kg x 1(+6)

Still had 1 or 2 in the tank. I'm happy with this though.

Bench
bar x 10
95lb x 5
125lb x 5
145lb x 3

195lb x 5
215lb x 3
225lb x 1 (+4)


Pull Ups
BW x 9,7,5,4,4


Thoughts

Well now that I think about it... I have dropped all the weights on my exercises except for bench. I guess that's why I'm struggling. I've been trying to jump right back in at the weight I was doing before my surgery.

IW

Friday August 12th, 2011

BW: 202.8lb

Military Press
bar x 8
65lb x 5
85lb x 5
95lb x 3

125lb x 5
145lb x 3
160lb x 1(+6)


Squats
mobility
bar x 8
115lb x 5
145lb x 5
165lb x 3

210lb x 5
235lb x 3
265lb x 1(+5)


Dumbell Rows
65lb x 6
90lb 3x10


Thoughts

Next cycle is going to be extra sh!tty. 2 weeks missed out of 3... arg.

IW

Monday August 15th, 2011

Well I managed to slice my foot open at the lake over the weekend and needed to get stitches... then of course it got infected so now I'm on antibiotics and it's sore as fvck.

If there is a higher power up there he/she certainly doesn't want me to get strong!

IW

Tuesday August 16th, 2011

BW: 202.8lb


Bench
bar x 10
95lb x 5
125lb x 5
155lb x 5

185lb x 5
205lb x 12
135lb x 10


Deadlifts
skipped

I didn't think it would be a good idea to do any deads while still having some fairly serious swelling in my foot.


Pull Ups
BW x 10,7,6


Thoughts

Well I guess I fawked this week over too by F'ing up my foot... then next week I'm on holidays ... back for a week and then off to the farm to work for a week. So next cycle is fvcked too.

After that I HAVE to get serious again. I've been moving backwards (partially due to stuff that can't be avoided and partially my own damn fault!) and it SUCKS!

IW

Friday August 18th, 2011

BW: 202.6lb

Military Press
bar x 8
65lb x 5
95lb x 5
115lb x 5

135lb x 5
155lb x 3
175lb x 3

Going to miss next week so I decided to let er rip a little bit on these... turned out pretty well I think.


Squats
skipped

...didn't want to tear my stitches or something sh!tty like that.


Dumbell Rows
65lb x 6
95lb 3x10


Thoughts

Off to South Dakota for a week. Cya in a week or so!

IW

Monday August 29th, 2011

BW: 203.0lb

Bench
bar x 10
95lb x 5
125lb x 5
145lb x 3

165lb x 3
190lb x 3
215lb x 3 (+5)

145lb,150lb,155lb,160lb,165lb - 5x10


Pull Ups
bw x 9,6,4,3,2

Thoughts

Well this is my 1 week to hit it hard this cycle. I missed last week cause I was in South Dakota and next week I'll be on the farm. Come september it's time to GET SERIOUS and start bulking again.

IW

Tuesday August 30th, 2011

BW: 203.2lb

Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 3

120kg x 3
135kg x 3
150kg x 3(+7)

Pretty solid lift for a just returning lift. Hopefully I can get back in the game quickly.

Deadlifts
85kg 5x10

Superset with...

Hanging Leg Raises
BW 3x10, 2x8


Thoughts

Next week I'm at the farm for a week then I'm going HARD! I have to.

IW

Friday September 2nd, 2011

BW: 201.0lb

Military Press
bar x 8
65lb x 5
85lb x 5
95lb x 3

120lb x 3
135lb x 3
150lb x 3(+6)

100lb - 5x10


Dumbell Rows
65lb x 6
95lb 5x10


Thoughts

Managed to stay pretty strong on my MP.

IW

Friday September 2nd, 2011

BW: 200.4lb

Squats
bar x 8
115lb x 5
135lb x 5
165lb x 3

195lb x 3
225lb x 3
250lb x 3(+6)

135lb - 5x10


Thoughts

I good solid squat effort considering it's been 2 months since I've been able to squat consistently. I also forgot how brutal squat 5x10s are.... wow!

IW

Tuesday September 12th, 2011

BW: 203.2lb


Bench
bar x 10
95lb x 5
125lb x 5
145lb x 5

175lb x 5
205lb x 3
225lb x 1(+4)

155lb - 5x10


Pull Ups
bw x 7,5.5,4,4,3


Thoughts

Farm labor, vactions, and injuries are in the past now (hopefully). Now it's time to get back at 'er. I jumped in on week 3 cause that's what my workout buddies were doing so it was just easier that way.

IW

Tuesday September 14th, 2011

BW: 204.0lb

Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 3

125kg x 5
140kg x 3
160kg x 1(+7)

I won't complain. A slight increase from the week before that I did deads. Still have some catching up to do but at least I'm on the way now.

Deadlifts
80kg 5x10

Superset with...

Hanging Leg Raises
BW 4x10, 1x8


Thoughts

Have to rearrange my diet and get back on the bulking train.

IW

Thursday September 15th, 2011

BW: 203.4lb

Military Press
bar x 8
65lb x 5
85lb x 5
105lb x 3

125lb x 5
145lb x 3
160lb x 1(+6)

100lb - 5x10


Dumbell Rows
65lb x 6
95lb 3x10


Thoughts

Well my back is pretty damn tight from deads still.... It has never quite felt right since I strained it a couple months ago. I hope I don't have some serious problems.

IW

Friday September 16th, 2011

BW: 202.6lb

Squats
bar x 8
115lb x 5
135lb x 5
165lb x 3

205lb x 5
230lb x 3
265lb x 1(+5)

155lb - 5x10


Thoughts

I was shooting for another on squats but just wasn't going to happen. Oh well. Back in the game now at least.

IW

Monday September 19th, 2011

BW: 203.6lb


Bench
bar x 10
95lb x 5
125lb x 5
145lb x 5

160lb x 5
180lb x 5
205lb x 5(+5)

135lb - 5x10


Pull Ups
bw x 8,7ish,5,4,3


Thoughts

Back on the bulking train. Hoping to be 215-220lb by xmas. We shall see if that's a reasonable goal.

This cycle is going to be tough. My buddy is leaving for Thailand next month so he wanted to finish this next cycle... which means we didn't have time to deload. So we'll see how that goes.

IW

Tuesday September 20th, 2011

BW: 202.6lb

Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 3

115kg x 5
135kg x 5
150kg x 5(+6)


Deadlifts
80kg 5x10

Superset with...

Hanging Leg Raises
BW 5x10

Thoughts

Felt like a solid workout. Hopefully a step back in the right direction!

IW

Thursday September 23rd, 2011

BW: 204.4lb

Military Press
bar x 8
65lb x 5
85lb x 5
105lb x 3

115lb x 5
130lb x 5
150lb x 5(+5)

95lb - 5x10


Dumbell Rows
Moved to tomorrow.

Thoughts

Good MP day.

My weight is wacky lately. It's up a lb and down a lb like it's going out of style!

IW

Friday September 23rd, 2011

BW: 203.4lb

Squats
bar x 8
115lb x 5
145lb x 5
175lb x 3

185lb x 5
215lb x 5
245lb x 5(+5)

135lb - 5x10


DB Rows
65lb x 8
100lb 3x10


Thoughts

This was a killer workout. It's monday now and my quads are stillllll sore.

IW

Monday September 26th, 2011

BW: 206.8lb...wtf?


Bench
bar x 10
95lb x 5
125lb x 5
145lb x 3

170lb x 3
195lb x 3
215lb x 3(+5)

135lb - 3x10


Pull Ups
bw x 7,5,5,3


Thoughts

Mondays are always lack luster. Weekend nutrition and sleep is the largest contributing factor here I'm sure.

I'm trying to back down my 5x10s this week to do a partial deload since this cycle had no break between last cycle week 3 and the start of this cycle. Trying to save myself for week 3.

My bodyweight took a 3lb jump in 2 days... hopefully I'm just retaining water but I don't know?

IW

Tuesday September 27th, 2011

BW: 204.4lb

Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 3

125kg x 3
142.5kg x 3
160kg x 3(+5)


Deadlifts
90kg 3x10

Superset with...

Hanging Leg Raises
BW 3x11

Thoughts

Happy about that. Toned down the 5x10 to 3x10 to hopefully save myself for week 3!

IW

Thursday September 29th, 2011

BW: 206.0lb

Military Press
bar x 8
65lb x 5
85lb x 5
105lb x 3

115lb x 3
140lb x 3
155lb x 3(+6)

95lb - 5x10


Dumbell Rows
65lb x 8
95lb 5x10


Thoughts

MP went well and rows felt solid.

IW

Friday September 30th, 2011

BW: 205.2lb

Squats
bar x 8
115lb x 5
145lb x 5
165lb x 3

195lb x 3
230lb x 3
260lb x 3(+5)

135lb - 4x10


Thoughts

Week 2 squat felt better than week 1.

IW

Tuesday October 4th, 2011

BW: 205.4lb

Deadlifts
mobility
70kg x 5
90kg x 5
110kg x 3

132.5kg x 5
150kg x 3
167.5kg x 1(+7)


Deadlifts
90kg 5x10

Superset with...

Hanging Leg Raises
BW 3x11, 2x8


Thoughts

Well I managed one more rep than I expecting in deads. Sweet! That puts me back up in the territory where I was pre-apprendix explosion. lol

IW

Thursday October 6th, 2011

BW: 205.4lb

Military Press
bar x 8
65lb x 5
85lb x 5
105lb x 3

130lb x 5
150lb x 3
165lb x 1(+6)

95lb - 2x10
105lb - 3x10

Dumbell Rows
65lb x 8
95lb 5x10


Thoughts

Had a grrrriiiiinnnnddddeeeerrrrr of a rep on MP. I was stuck at about eye level for probably 5seconds. lol

IW

Friday October 7th, 2011

BW: 204.4lb

Squats
bar x 8
115lb x 5
145lb x 5
175lb x 3

215lb x 5
245lb x 3
270lb x 1(+6)

Skipped the 5x10...

Thoughts

A solid cycle. I feel like I'm back on track and very close to making some new PRs.

I think I will have to up the cals a bit next cycle though. hmmmm

IW

Tuesday October 11th, 2011

Deload Week

BW: 204.6lb


Bench
bar x 10
95lb x 5
125lb x 5
145lb x 5
185lb x 5


Deads
mobility
70kg x 5
90kg x 5
110kg x 5
130kg x 5


Thoughts

A much needed deload.

IW

Thursday October 13th, 2011

Deload Week

BW: 206.4lb

Military Press
bar x 8
65lb x 5
95lb x 5
115lb x 5
135lb x 5


Squats
mobility
bar x 10
115lb x 5
145lb x 5
185lb x 5
225lb x 5


Thoughts

Nothing to report on deload week.

IW

Friday October 14th, 2011

Grip Work

Trainer - 3x10
CoC #1 - 3x5
CoC #1.5 - 1x5
CoC #2 - RH:5,4,3 LH:5,4,3 attempts (no closes with left ... arg)
CoC #1.5 - RH: 10 LH: 5

Thoughts

Well I haven't done grip training consistently in several months. My right hand hasn't dropped much at all in strength but my left is now way down.... hmmm

There was a LH/RH disparity before but now it's gotten even worse! Oh well, hopefully with a few more sessions it will even out a bit more.

IW

Monday October 17th, 2011

BW: 205.2lb


Bench
bar x 10
95lb x 5
125lb x 5
150lb x 3

160lb x 5
185lb x 5
210lb x 5(+5)

145lb - 3x10
155lb - 2x10


Pull Ups
bw x 9,8,7,6,5


Thoughts

A strong monday. Woohoo! My bench felt fairly easy and that's the best pull up day I've had in a long long time.

IW

Whats up Dub

Hows things mate?!

HITS! Where have you been my whole life? lol

Things are going ok I suppose. After many injuries, health problems, and set backs I think I may be on the right track again...

IW

Haha I been checking on you mate.

This forum seems kinda slow now? is there anyone left? Seems alot of spammers hit here and it doesnt get cleaned up?

Anyway keep training and hit me up if you need any help mate.