|
Friday February 22nd, 2013
BW: 192.2lb Back Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x 3 265lb x 8 225lb x 10 225lb x 10 Hanging Leg Raises bw - 3x12 Superset with... Back Extensions bw + 25lb - 3x10 Thoughts Everything felt wrong today. Super stiff and struggling to get full ROM on squats. Took on too much weight and couldn't finish my set. Just generally no gas in the tank. Rough week. IW |
Monday February 25th, 2013
BW: 190.8lb Flat Bench bar x 10 115lb x 8 155lb x 5 175lb x 3 205lb x 10 205lb x 10 195lb x 11 Pull Ups bw x 10, 10, 5 Chest Flies 20lb x 10 25lb x 10 22.5lb x 10 Thoughts Back on par for strength I think this week. Sickness must be gone. Weight still dropping. Fack me. Gotta stop that. IW |
Tuesday February 26th, 2013
BW: 192.4lb Deadlifts mobility 70kg x 8 100kg x 5 130kg x 3 150kg - 2x10 140kg x 10 Leg Press 2 plates x 5 3 plates x 10 4 plates x 10 5 plates x 8 Superset with... Hamstring Curl 40lb x 12 45lb x 10 Thoughts I feel like I'm back on track now. Just gotta get the weight stayin a bit more constant. IW |
Thursday February 28th, 2013
BW: 193.8lb Seated BB Military Press bar x 8 65lb x 8 95lb x 5 115lb x 3 125lb - 3x10 Dips bw x 15,15,18 Standing EZ Bar Curls 65lb - 3x10 Thoughts Had a couple bad sleeps and I feel like my sickness is starting to take hold again. Arg. IW |
Monday March 4th, 2013
BW: 191.6lb Flat Bench bar x 10 135lb x 8 165lb x 5 185lb x 3 205lb x 10 205lb x 10 200lb x 10 Dips bw + 35lb - 2x10, 1x8 Chest Flies 20lb x 10 25lb x 8 25lb x 5 Thoughts Cold decided to come back again. arg IW |
Tuesday March 5th, 2013
BW: 192.6lb Deadlifts mobility 70kg x 8 110kg x 5 130kg x 3 150kg - 3x10 Leg Press 2 plates x 5 3 plates x 10 4 plates x 10 5 plates x 6 Superset with... Hamstring Curl 45lb x 12,10,8 Thoughts A decent set of deads. IW |
Thursday March 7th, 2013
BW: 192.4lb Seated BB Military Press bar x 8 65lb x 8 95lb x 5 115lb x 3 135lb x 9 125lb x 10 125lb x 9 Pull Ups bw x 10,10,9 Standing BB Curls 65lb - 3x10 Thoughts Getting over cold number 2 now... hopefully it stays away. IW |
Friday March 8th, 2013
BW: 192.4lb Back Squats mobility bar x 10 135lb x 8 185lb x 5 215lb x 3 255lb x 10 245lb x 10 245lb x 10 Hanging Leg Raises bw - 3x12 Superset with... Back Extensions bw + 25lb - 3x12 Thoughts Bodyweight seems to be stabilizing so I think I've found my calorie intake neutral point. This is good. IW |
Monday March 11th, 2013
BW: 193.2lb Flat Bench bar x 10 135lb x 8 165lb x 5 185lb x 3 215lb x 10 205lb x 10 195lb x 10 Dips bw + 35lb x 10 bw + 25lb - 2x10 Chest Flies 25lb x 10 25lb x 8 22.5lb x 10 Thoughts Well I thought after my piss poor sleep last night that today would be a write off. Turned out to be not too bad. Left trap is still tight and buggin me lots on dips. IW |
Tuesday March 12th, 2013
BW: 193.4lb Deadlifts mobility 70kg x 8 100kg x 5 130kg x 3 160kg x 10 150kg x 10 140kg x 10 Leg Press 2 plates x 8 3 plates x 10 4 plates x 12 4 plates x 12 Superset with... Hamstring Curl 45lb x 12,10 40lb x 12 Thoughts I'm wondering if the slight bump in strength and weight is from the creatine. Feels good whatever it is. IW |
Thursday March 14th, 2013
BW: 193.6lb Seated BB Military Press bar x 8 65lb x 8 95lb x 5 115lb x 3 135lb x 10 125lb - 2x10 Pull Ups bw x 10,10,7 Standing BB Curls 75lb x 10 65lb - 2x10 Thoughts A solid MP day. I hadn't been able to get the full 135lb x 10 until now. For my pull ups today I tried only letting my weight come down part of the way instead of completely releasing the tension off my biceps at the bottom of the rep. Changes up the feel of the exercise a lot. IW |
Friday March 15th, 2013
BW: 192.4lb Back Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x 3 265lb x 10 245lb x 10 225lb x 10 Hanging Leg Raises bw x 12,12,10 Superset with... Back Extensions bw + 25lb - 3x12 Thoughts Squats raped my soul today. omg IW |
Monday March 18th, 2013
BW: 192.6lb Flat Bench bar x 10 135lb x 8 165lb x 5 185lb x 3 215lb x 10 205lb x 10 195lb x 11 Dips bw + 35lb x 10 bw + 50lb x 7 bw + 35lb x 9 Chest Flies 22.5lb x 10 25lb x 10,9 Thoughts I did one more rep on the last set than I did last time on bench... I'll take it. lol IW |
Tuesday March 19th, 2013
BW: 192.4lb Deadlifts mobility 70kg x 8 100kg x 5 140kg x 3 160kg x 10 150kg x 10 145kg x 10 Leg Press 2 plates x 8 4 plates - 2x10 5 plates x 8 Superset with... Hamstring Curl 50lb x 10 45lb x 11 45lb x 10 Thoughts Inching my way up. Slow and steady. Still holding body weight. IW |
Thursday March 21st, 2013
BW: 193.6lb Seated BB Military Press bar x 8 65lb x 8 95lb x 5 115lb x 3 135lb x 9 125lb - 2x10 Lat Pull Downs 140lb - 3x10 Standing EZ Bar Curls 75lb x 10 65lb x 10 55lb x 12 Thoughts Didn't have an optimal MP day ..shoulders were feeling really stiff for some reason. Possibly from the heavy dips. IW |
Friday March 22nd, 2013
BW: 192.2lb Back Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x 3 265lb x 10 255lb x 10 245lb x 10 Thoughts Squats felt fairly strong today but we were in a hurry so the accessories got skipped. IW |
Monday March 25th, 2013
BW: 192.8lb Flat Bench bar x 10 135lb x 8 165lb x 5 185lb x 3 215lb x 10 205lb x 10 200lb x 10 Dips bw + 35lb x 10,12,11 Chest Flies 22.5lb x 10 27.5lb x 10 25lb x 10 Thoughts Another day in the bank. IW |
Tuesday March 26th, 2013
BW: 192.8lb Deadlifts mobility 70kg x 8 120kg x 5 140kg x 3 160kg x 10 150kg x 10 150kg x 10 Leg Press 2 plates x 8 4 plates x 10 5 plates x 8 4 plates + 25s x 10 Superset with... Hamstring Curl 50lb x 10 45lb x 11 45lb x 10 Thoughts Staying fairly consistent lately. IW |
Thursday March 28th, 2013
BW: 192.8lb Seated BB Military Press bar x 8 65lb x 8 95lb x 5 115lb x 3 135lb x 10 125lb - 10,8 Squats mobility bar x 10 135lb x 8 185lb x 5 205lb x 3 225lb x 10,10,12 Pull Ups bw x 9,8,6 Thoughts The gym is closed for Good Friday so we condensed our Thurs/Fri workout. My hips felt like they were pretty much seized up still so I kept the weight light for squats. IW |
Monday April 1st, 2013
BW: 194.6lb Flat Bench bar x 10 135lb x 8 165lb x 5 185lb x 3 215lb x 10 205lb x 10 205lb x 10 Dips bw + 35lb x 10 bw + 45lb x 9,8 Chest Flies skipped Thoughts I had a solid day today. I slept like a rock last night. I also ate like sh!t this whole weekend as you can see by the weight increase. IW |
Tuesday April 2nd, 2013
BW: 192.8lb Deadlifts mobility 70kg x 8 120kg x 5 140kg x 3 160kg x 10 155kg x 10 150kg x 10 Leg Press 2 plates x 8 4 plates x 10 5 plates x 10,8 Superset with... Hamstring Curl 50lb x 10,10,9 Thoughts A pretty strong workout. IW |
Thursday April 5th, 2013
BW: 194.6lb Seated BB Military Press bar x 8 65lb x 8 95lb x 5 115lb x 3 135lb x 10 125lb x 10 115lb x 13 Pull Ups bw x 12,9,7 BB Bicep Curl 75lb x 9 65lb - 2x10 Thoughts MP seems to be at a bit of a plateau. hmmm IW |
Friday April 5th, 2013
BW: 193.0lb Back Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x 3 275lb x 8 245lb - 2x10 Hanging Leg Raises bw x 12,12,12 Superset with... Back Extensions bw + 25lb - 3x12 Thoughts I'm at some sort of weird transition phase on the form of my squats and it's making it really tough. wah I'm moving to a narrower stance. It seems to give me more control in the hole but I can't go quite as low. IW |
Monday April 9th, 2013
BW: 192.8lb Flat Bench bar x 10 135lb x 8 165lb x 5 185lb x 3 215lb x 10 210lb x 10 205lb x 8 Dips bw + 25lb - 3x10 Chest Flies 22.5lb x 10 25lb x 10 27.5lb x 10 Thoughts I had a sh!t @ss sleep the night before and my performance reflected it, big time. IW |
Tuesday April 9th, 2013
BW: 193.4lb Deadlifts mobility 70kg x 8 120kg x 5 140kg x 3 160kg x 10 160kg x 10 150kg x 10 Leg Press 3 plates x 10 4 plates x 10 5 plates x 10 Superset with... Hamstring Curl 50lb x 12,11,10 Thoughts Sleep this week is crap so far. arg Managed a half way decent workout though. IW |
Thursday April 11th, 2013
BW: 193.2lb Seated BB Military Press bar x 8 65lb x 8 95lb x 5 115lb x 3 135lb x 10 135lb x 10 115lb x 11 Pull Ups bw x 14,10,7 BB Bicep Curl Skipped Thoughts Got 2 sets of 10 out with 135lb on MP which is a first for me I think. Really killed me for that last set though. Rocked more pull ups than I ever have as well so my biceps felt killed by the end. Didn't feel the need to do anymore bicep work. IW |
Friday April 12th, 2013
BW: 192.2lb Back Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x 3 275lb x 10 265lb x 10 245lb x 10 Hanging Leg Raises bw x 13,12 Superset with... Back Extensions bw + 35lb x 10,12 Thoughts Had a lot better squat day than last time. 275lb x 10 felt easier than it did last time for 8. IW |
Monday April 15th, 2013
BW: 193.6lb Flat Bench bar x 10 135lb x 8 165lb x 5 195lb x 3 225lb x 8 205lb x 10 195lb x 10 Dips bw + 35lb - 2x10 bw x 20 Chest Flies 22.5lb x 10 27.5lb - 2x10 Thoughts Not the greatest of sleeps coming in but not a terrible result. My endurance suffered more than my max strength. IW |
Tuesday April 16th, 2013
BW: 193.2lb Deadlifts mobility 70kg x 8 120kg x 5 140kg x 3 165kg x 10 160kg x 10 150kg x 10 Leg Press 4 plates x 10 5 plates x 10 5 plates x 10 Superset with... Hamstring Curl 60lb x 9 50lb x 12,10 Thoughts Small increases across the board on lifts from last time. Can't complain. IW |
Thursday April 18th, 2013
BW: 195.2lb Seated BB Military Press bar x 8 65lb x 8 95lb x 5 115lb x 3 135lb x 10 135lb x 10 125lb x 10 Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x 3 275lb x 10 255lb x 10 Pull Ups bw x 13.75 Thoughts Heading out of town tomorrow after work so we did a condensed thurs/fri workout. These workouts are always tough. I also went up 2lb... ate an entire pizza last night. Oops. IW |
Monday April 22nd, 2013
BW: 196.0lb Flat Bench bar x 10 135lb x 8 175lb x 5 205lb x 3 225lb x 9.5 205lb 2x10 ... barely Dips bw + 25lb x 10 bw + 35lb - 2x10 Chest Flies skipped... holy falk it was chest fly mania in the gym today Thoughts The gym was crazy today with tri + chest guys ... yikes. Seems like Monday is the universal day for that. I had a bit of a crazy weekend and my weight has not recovered. Hopefully it does ... at least mostly. IW |
Tuesday April 23rd, 2013
BW: 194.2lb Deadlifts mobility 70kg x 8 120kg x 5 140kg x 3 160kg x 10 165kg x 10 160kg x 10 Leg Press 4 plates x 10 4 plates x 12 5 plates x 10 Superset with... Hamstring Curl 60lb x 9 50lb x 10,10 Thoughts Omg. I felt like puking after today's workout. IW |
Thursday April 25th, 2013
BW: 195.2lb Seated BB Military Press bar x 8 65lb x 8 95lb x 5 115lb x 3 135lb x 10 135lb x 9 135lb x 8 Pull Ups bw x 12,12,10 EZ Bicep Curl 65lb x 10 55lb x 12,10 Thoughts Decided that my back wasn't healed enough yet for squats so we just did a normal Thursday workout even though I'm out of town after work tomorrow so there shall be no squatting! Hopefully I heal up a bit and come back stronger. Today felt awkward and somewhat weak. IW |
Monday April 29th, 2013
BW: 195.2lb Flat Bench bar x 10 135lb x 8 175lb x 5 205lb x 3 225lb x 10 205lb x 10,8 Dips bw + 25lb x 10 bw + 35lb x 9,8 Chest Flies 22.5lb x 10 27.5lb - 2x10 Thoughts Was my bday weekend so needless to say nutrition and sleep were poor! I got my 10 of 225 on bench but had pretty much nothin left after that. IW |
Tuesday April 30th, 2013
BW: 195.0lb Deadlifts mobility 70kg x 8 120kg x 5 140kg x 3 160kg x 10 160kg x 10 160kg x 10 Leg Press 3 plates x 10 4 plates x 10 5 plates x 10 Superset with... Hamstring Curl 60lb x 10 50lb x 12,12 Thoughts Wowzer. Tough workout. IW |
Thursday May 2nd, 2013
BW: 195.4lb Seated BB Military Press bar x 8 65lb x 8 95lb x 5 115lb x 3 135lb x 10 135lb x 10 135lb x 8 Hammer Strength Pull Down 1 plate x 10 2 plates x 12 2 plates + 10s x 10,8 EZ Bicep Curl 65lb x 12,12,10 Thoughts Had a decent day. Must have been all that meat I ate last night. Went to a brazilian style rodizio... mmmmm protein! IW |
Friday May 4th, 2013
BW: 194.8lb Back Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x 3 275lb x 3 315lb x 1 335lb x 1 275lb x 3 Thoughts Decided to squat heavy today just because. I got up to 15lb less than my all time PR ... which is not bad for being 20lb less body weight and not having trained heavy in a long time. Good to know I still got 3 plates +. IW |
Monday May 6th, 2013
BW: 196.0lb Flat Bench bar x 10 135lb x 8 175lb x 5 195lb x 3 225lb x 10,9 205lb x 10? Dips bw - 3x15 Pec Deck 70lb x 10 80lb x 10 90lb x 12 100lb x 12 Thoughts Today I messed around a bit with my grip width. Trying to see where I could get better chest activation. I actually brought my grip in about 2 finger widths and it seemed to take some stress off the shoulders and put it more on the chest. I felt quite strong on the first set and I've never even attempted 2 sets of 225lb before so overall it was a win. Weight is starting to come on though ... I have had a few bad weekends in a row of eating... summer time is hard to stay consistent! IW |
Tuesday May 7th, 2013
BW: 195.2lb Deadlifts mobility 60kg x 8 100kg x 5 140kg x 3 165kg x 10 160kg x 10 160kg x 10 Leg Extension 90lb x 10 100lb x 10 110lb x 10 Superset with... Leg Curl 90lb x 10 100lb x 10 110lb x 10 Thoughts A small increase on DLs. One little bit at a time I is all I need. Leg press was busy busy busy so we tried the leg curl and extension machines ... yuck. IW |
Thursday May 9th, 2013
BW: 195.6lb Seated BB Military Press bar x 8 65lb x 8 95lb x 5 115lb x 3 140lb x 10 135lb x 9 125lb x 10 Pull Ups bw x 12, 11, 7 EZ Bicep Curl 65lb x 10 55lb x 10,9 Thoughts A bit of a messed up workout. The gym partners showed up at different times and lots of equipment was out of order. IW |
| All times are GMT -8. The time now is 08:59 PM. |
Powered by vBulletin® Version 3.8.11
Copyright ©2000 - 2024, vBulletin Solutions Inc.