Thursday July 12th, 2012

BW: 214.4lb

Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 5

140lb x 5
160lb x 3
180lb x 1(+3)

95lb x 10
105lb x10
115lb - 3x10


Hammer Grip Cable Row
160lb - 4x10
180lb x 10


Thoughts

Well I matched my other pressing efforts of this cycle but definitely a drop from my overall best.

IW

Friday July 13th, 2012

BW: 214.0lb

Squats
mobility
135lb x 5
185lb x 5
225lb x 3

275lb x 4
315lb x 2
350lb x 0

Squats
135lb - 2x10
155lb - 2x10
175lb x 10

Superset with

BB Bicep Curls
65lb - 3x10
75lb - 2x10

Thoughts

Well shit. I had the squat moving back upwards and probably had it up 8-10" but I stalled out. I NEVER stall that high. It's always right out of the hole so I must have been damn close to getting it. I put in a valiant effort though. I may give this cycle another try before resetting.

It's been over a month since I've done a full squat workout... tsk tsk. That is not good.

IW

Monday July 16th, 2012

Conditioning


Rowing - Steady State
25min


Thoughts

I've been far too inconsistent with my cardio ... still.

IW

Tuesday July 17th, 2012

Deload Week

BW: 215.5lb

Bench
bar x 10
125lb x 5
135lb x 5
155lb x 5
225lb x 3


Deadlifts
mobility
90kg x 5
110kg x 5
130kg x 3
160kg x 5


Pull Ups
bw x 10,7,4

Thoughts

I was trying feet outwards on bench to see if that helped me hold a stable arch (I have been benching feet under) but I didn't feel strong at all. Not sure if I should just abandon that or what. I feel like I need a coach or something for bench.

IW

Wednesday July 18th, 2012

Conditioning


Rowing - Steady State
30min


Thoughts

Trying to do cardio 3x this week before I take off for the weekend.

IW

Thursday July 19th, 2012

Deload Week

BW: 213.6lb

Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 5
135lb x 5


Squats
135lb x 5
185lb x 5
225lb x 5
275lb x 3


Hammer Grip Cable Row
135lb - 3x10


Thoughts

Apparently I'm losing weight! Not really trying to... hmmm.

IW

Friday July 20th, 2012

Conditioning


Rowing - Steady State
30min


Thoughts

3rd cardio pardio of the week. Nice.

IW

Thursday July 26th, 2012

BW: 213.6lb

Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 5

125lb x 5
145lb x 5
165lb x 5(+3)

95lb x 10
105lb - 2x10
115lb - 2x10


Hammer Grip Cable Row
160lb - 4x10
160lb x 12


Thoughts

Well considering I did a 3 day weekend of camping and then spent 2 days in the hospital (with my gf...she is ok thankfully) I did pretty well considering. I more or less didn't eat while I was in the hospital and didn't eat enough while I was camping either.

IW

Friday July 27th, 2012

BW: 213.4lb

Squats
mobility
155lb x 5
185lb x 5
225lb x 3

240lb x 5
275lb x 5
310lb x 5(+1)

Squats
135,145,155,165 - 4x10

Superset with

BB Bicep Curls
65lb - 3x10
75lb - 2x10

Thoughts

Well I'm repeating last cycle and I got 1 more rep than last week 1 so I'll call it a success!

IW

Monday July 30th, 2012

BW: 213.0lb

Bench Press
bar x 8
115lb x 5
135lb x 5
155lb x 3

180lb x 3
205lb x 3
230lb x 3(+5)*

*See Thoughts

Dips
bw-x 10,10,12


Pull-Ups
bw x 8,7,7


Thoughts

My bench was feeling great today as I started out. I must have got excited because I pumped out 5 reps with one breath. Then I took a big breath and did 2 more... then I saw stars. Then I tried to do another and my arms instantly turned to jello and the bar fell back to my chest. My buddy pretty much had to pick the weight up off me... Damnit! I was starting to black out I think.

I re-attempted the set again and got to 8. I'm sure I could have easily gotten 9 on my first set if I would have just breathed properly. Ugh, that's a frustrating mistake.

I also tried a wider grip pull-up. Felt kind of nice. I think I may keep it up that way.

IW

Tuesday July 31st, 2012

BW: 213.0lb

Deadlifts
mobility
90kg x 5
110kg x 5
130kg x 3

155kg x 3
175kg x 3
200kg x 3(+0)

Deads
120kg - 3x10

Superset with...

Bar Rollouts
bw 3x11

Thoughts

Over 200kilos for reps. Not my best ever but I'm getting back up there again.

IW

Wednesday August 2nd, 2012

Conditioning


Rowing - Steady State
20min, easy pace


Thoughts

I've got a heavy couple weeks of squats coming up and I didn't want to sacrifice any strength so I went easy.

IW

Thursday August 2nd, 2012

BW: 214.4lb

Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 3

135lb x 3
155lb x 3
175lb x 3(+3)

95lb - 5x10


Hammer Grip Cable Row
160lb - 4x10
160lb x 12


Thoughts

A pretty good set of MP even though my front delt was buggin me. I think I tweaked it a bit on dips. Hopefully I can recover before bench next week.

Finally getting back up around where I was in military press again.

IW

Friday August 3rd, 2012

BW: 213.0lb

Squats
mobility
135lb x 5
185lb x 5
225lb x 3

265lb x 3
295lb x 2
330lb x 3(+0)


BB Bicep Curls
85lb x14

Thoughts

Only time for a short workout today. Parking nazis... Anyway, I was hoping to get another rep today but 4 just wasn't happening. I think my rowing on wednesday hurt my recovery a bit even though I took it pretty easy. It's a tough balance.

IW

Tuesday August 7th, 2012

BW: 214.2lb

Bench
bar x 10
115lb x 5
135lb x 5
155lb x 3

190lb x 5
215lb x 3
240lb x 1(+2)


Deadlifts
mobility
70kg x 5
100kg x 5
130kg x 5

150kg x 3
190kg x 1
210kg x 0


Pull Ups
bw x 9

Dips
bw x 10


Thoughts

Pure garbage.

Was hoping for a 240lb x 5-6 and should have had 210kg DL. I partied like I was 21 this weekend (which I'm not anymore) and ate pure garbage for food... guess I deserved it.

I think we're going to call this week a deload and repeat next week. (My workout buddies experienced a similar performance...)

IW

Wednesday August 8th, 2012

Conditioning


Rowing - Steady State
35min


Thoughts

Still flailing with my cardio schedule.

IW

Thursday August 9th, 2012

Deload Week...sort of

BW: 215.2lb

Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 5
135lb x 5


Squats
135lb x 5
185lb x 5
225lb x 5
275lb x 3


Hammer Grip Cable Row
160lb - 2x10
180lb x 11


Thoughts

Hopefully I can redo this week and have better results. I'm going to keep it tame this weekend.

IW

Friday August 10th, 2012

Conditioning


Rowing - Steady State
37.5min


Thoughts

I'm slowly getting better at rowing.

IW

Monday August 13th, 2012

BW: 214.4lb

Bench Press
bar x 8
115lb x 5
135lb x 5
155lb x 3

190lb x 5
205lb x 3
240lb x 1(+3)

Dips
bw x 10,10,10,12,12


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


Thoughts

Well my bench was better than last week's disaster but still not where I should be. I have hit 240x5 before so I should be able to at least hit that .... I went for it but got super wobbly and couldn't do it. The whole set was pretty wobbly... I dunno what the fuck.

My weekend nutrition was not too bad. Kept the beer intake pretty minimal and meals were reasonable and more or less on time. My sleep last night was not that great but I still thought I could do better than I did today. Once again I'm frustrated with bench.

IW

Tuesday August 14th, 2012

BW: 214.2lb

Deadlifts
mobility
90kg x 5
110kg x 5
135kg x 3

170kg x 4
187.5kg x 2
210kg x 1(+0)

Deads
90kg - 5x10

Superset with...

Bar Rollouts
bw 5x12

Thoughts

New max deads at 210kg (462.75lb). I'm really hoping I can make at least one more cycle. My buddy topped out at 211kg a while ago... My form broke down a little bit but not too bad for a max lift. Not too too sore the next day... though my triceps are destroyed from Monday!

We did the 5x10 and bar rollouts quite quickly. Super sweaty.

IW

Thursday August 16th, 2012

BW: 214.4lb

Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 3

145lb x 5
165lb x 3
180lb x 1(+3)

95lb,105lb,115lb,115lb,125lb - 5x10


Hammer Grip Cable Row
160lb - 3x10
160lb - 2x12


Thoughts

Well considering my bench performance I'm not too surprised that my military press wasn't quite up to snuff. arg

IW

Friday August 17th, 2012

BW: 213.8lb

Squats
mobility
155lb x 5
185lb x 5
225lb x 3

275lb x 4
315lb x 2
350lb x 1(+0)

225lb x 10

BB Bicep Curls
95lb x10

Thoughts

Lunch time work out so I had to get in and out quick... I was really nervous about this lift since I missed it last month. Damn happy about making it. The whole gym knew about it too. I was not quiet about it. ha

Feeling pretty damn good right now. Two new maxes this week.

IW

Monday August 21st, 2012

Conditioning


Rowing - Steady State
40min


Thoughts

I've learned to put on a show or something on the laptop and rowing isn't so fricken boring. Stll not my favorite activity however.

I went slow on this workout cause I managed to get a nail stuck into my wrist this weekend so it's pretty sore still. Fortunately no veins or tendons were hit but I'm on some antibiotics to clear up a bit of infection.

IW

Tuesday August 21st, 2012

Deload Week

BW: 217.0lb

Bench
bar x 10
125lb x 5
135lb x 5
155lb x 5
225lb x 3


Deadlifts
mobility
90kg x 5
110kg x 5
140kg x 3
160kg x 5


Pull Ups
bw x 10

Thoughts

Weight is sky high. I'm on a round of antibiotics so I think that is why. One of the possible side effects is water retention...

IW

Thursday August 22nd, 2012

Deload Week

BW: Scale wasn't working...

Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 5
135lb x 5


Squats
135lb x 5
185lb x 5
225lb x 5
275lb x 3


Hammer Grip Cable Row
160lb - 3x10
180lb x 11


Thoughts

Leaving on a trip tomorrow so I had to do a strange workout week.

IW

Monday August 27th, 2012

BW: 216.0lb

Bench Press
bar x 8
115lb x 5
135lb x 5
155lb x 5

175lb x 5
195lb x 5
220lb x 5(+7)

Dips
bw x 12,12,12,12,11


Pull-Ups
bw x 8,6,5


Thoughts

By the numbers this puts me at a best ever theoretical max for bench. Though these higher rep lifts I don't trust the calculator as much. Anyway, it's good to see some progress regardless.

Today I tried moving my grip in about an inch for bench. It felt a little weird but also felt like I could grind out more reps. When I bench a bit wider it feels like I just would get stuck immediately. So maybe I'll work with it like this for a while.

I was totally gassed from dips and my pull ups suffered majorly.

IW

Tuesday August 28th, 2012

BW: 216.2lb

Deadlifts
mobility
90kg x 5
110kg x 5
135kg x 3

145kg x 5
167.5kg x 5
190kg x 5(+2)

Deads
90kg - 4x10

Superset with...

Bar Rollouts
bw 4x12

Thoughts

Didn't have a lot of gusto today but managed to grind through a few reps.

IW

Monday August 29th, 2012

Conditioning


Rowing - Steady State
25min


Thoughts

Glutes were starting to ache and so I called it a bit short to hopefully save some for squats.

IW

Thursday August 30th, 2012

BW: 216.4lb

Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 3

130lb x 5
150lb x 5
165lb x 5(+4)

95lb,105lb,105lb,105lb,105lb - 5x10


Hammer Grip Cable Row
160lb - 2x10
180lb - 3x12


Thoughts

Did better than I have in a long time. Up there with my best.

IW

Friday August 31st, 2012

BW: 215.0lb (mid day)

Squats
mobility
135lb x 5
185lb x 5
225lb x 3

240lb x 5
280lb x 5
315lb x 5(+1)

135lb - 1x10
155lb - 4x10

BB Bicep Curls
65lb - 1x10
85lb - 2x10
75lb - 2x10

Thoughts

Matched my best squat ever so I can't complain much about that. Very solid week.

IW

Well I'm at the farm helping with harvest for a week so I guess its "deload" week wether I like it or not. Ha

IW

Monday Sept 10th, 2012

BW: 214.6lb

Bench Press
bar x 8
115lb x 5
135lb x 5
155lb x 3

195lb x 5
220lb x 3
245lb x 1(+4)

Dips
bw x 10
bw+25 - 3x8
bw x 12


Pull-Ups
bw x 9,6.5,5,4,3


Thoughts

Well I believe this is my best performance at this weight for bench. I wasn't sure if the week off was going to help me by being rested up or hinder me by being off my diet and routine. I seem to have done ok.

My pull ups really sucked though. ha

IW

Tuesday September 11th, 2012

BW: 214.4lb

Deadlifts
mobility
90kg x 5
110kg x 5
135kg x 3

167.5kg x 4
190kg x 2
212.5kg x 0 ... fack

Deads
90kg,110kg,120kg - 3x10

Bar Rollouts
skipped


Thoughts

A bit of a sad workout. I really thought I should have 212.5kg and I really wanted it. My butt shot up first though and then it becomes too much for my back to compensate and starts to round so I had to ditch it. I need to focus more and grind it out a bit more before I let my butt come up.

IW

Thursday September 13th, 2012

BW: 217.0lb

Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 3

150lb x 5
165lb x 3
185lb x 1(+2)

95lb,105lb,105lb,105lb,115lb - 5x10


Dumbell Rows
60lb x 8
85lb 3x10
95lb 2x10


Thoughts

Well I was hoping for a bit better on my MP set but my tris were still smashed from weighted dips I think. Even so it was a decent lift.

IW

Friday September 14th, 2012

BW: 214.2lb

Squats
mobility
135lb x 5
185lb x 5
225lb x 3


Hamstring Curls
40lb x 10
45lb 2x10
50lb 2x10


BB Bicep Curls
65lb - 2x10
75lb - 2x10
85lb - 1x10

Thoughts

Couldn't squat today. My ankle was not having it. It's been hurting pretty bad all week. fack Tried to do leg presses and those hurt it too.... so we did my all time favorite (not!): Hamstring Curls.

I really hope this heals up soon.

IW

Monday September 17th, 2012

Conditioning


Rowing - Steady State
25min


Thoughts

It's deload week so I'll try to hit rowing hard this week. I really need to stay more consistent with this in general.

I also changed up my diet today to get less carbs, more protein, and more good fats (ie fish). I will be trying to lean out a bit towards xmas. Hopefully get down to the 200-205lb range.

IW

Tuesday September 18th, 2012

Deload Week

BW: 214.2lb

Bench
bar x 10
115lb x 5
135lb x 5
175lb x 5
225lb x 5


Deadlifts
mobility
80kg x 5
100kg x 5
130kg x 5
170kg x 5


Pull Ups
no time

Thoughts

First week on the new diet. Much less carbs. We'll see how that pans out. I'm a little light already so hopefully I don't start droppin too fast.

IW

Thursday September 20th, 2012

Deload Week

BW: 215.0lb

Military Press
bar x 10
75lb x 5
95lb x 5
115lb x 5
135lb x 5


Squats
135lb x 5
165lb x 5
185lb x 5
245lb x 3
275lb x 1


Hammer Grip Cable Row
160lb - 2x10
180lb x 12


Thoughts

I thought I would have lost a bit of weight with the new diet but I'm up... hmmm. May have to readjust things.

IW

Wednesday September 19th, 2012

Conditioning


Rowing - Steady State
30min

Sunday September 23rd, 2012

Conditioning


Rowing - Steady State
35min


Thoughts

I've been watching V8TV on youtube during cardio and that really helps pass the time. Makes rowing so much more bearable. ha

IW

Monday September 24th, 2012

New Program

BW: 211.6lb

Front Squats
mobility
bar x 5
95lb x 5
135lb x 5
165lb x 5
205lb x 3
225lb x 1
245lb x 1
265b x 1

185lb - 5x5


Cable Crunches
Full Stack - 5x10


Thoughts

Well we started a new program today. My buddy wrote it and I'm not entirely convinced on it yet.

I haven't done front squats in a loooonnngggg time. Last time I did them my max was around 235lb I believe. Worked up to 265lb and probably could have done more ... and my legs were jello from rowing yesterday. So I predict my max to be in the 285lb range once I'm used to this exercise and fresh.

A lot of pain trying to get used to front squats again. wah

My weight dropped way down. Not too sure what to do. I don't want it to keep falling too fast as I'm sure that will be muscle coming off. I'll stick it out for the rest of this week and if it's still going down like crazy I'll have to get another meal in there somewhere.

IW