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Glad to see your eating better...:) It's always the hardest part.
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Ya, eating is definately tough to stay consistent with day in and day out but if there is one thing I've learned while weight training is that eating is a *big* deal. My workouts can crash and burn if I've missed just one meal. My current goal is to keep it fairly clean despite bulking. Have to keep remembering that I'm bulking not "fatting." lol
As to you pitysister, I know the gym will still be there but my damn workout partner will probably go without me. The shitty part about that is that he cut too hard before mexico and lost quite a bit of strength. We used to always be about 10lbs-20lbs difference in lifts and now I was finally caught up. Now I'll be behind once again! Always chasing...I guess its motivation. IronWorker |
Tues March 25/2008
Well I weighed in at 165lbs...thats down 4lbs or so from last week...ouch. I think its mostly due to the being sick and having an excess coming out of me...thats as far as I'm going to go with that. I didn't do the regular tuesday deadlift day since I missed squats and bench last thursday and sunday, I felt that they needed more attention then deads. Also, I'm still sick. I'm better now then last week. Much better...but still coughing and head cold type deal. So the coughing is not allowing me to sleep very well...and the sickness is generally making me feel lethargic. Squats (heavy) - bar x 5 - 135lbs x 5 - 165lbs x 3 - 185lbs x 2 - 205lbs 3x5 I got it done. It was a struggle to get my energy levels up today though. Bench - bar x 8 -115lbs x 5 -135lbs x 3 -155lbs x 2 -165bs 5x5 Well my pec healed up completely so this didn't seem too bad. Also, I changed up my grip. Now I'm trying to go a bit narrower and I'm using ring finger on the ring. Deads 60kg x 5 80kg x 3 100kg x 5 120kg x 1 Well I didn't want to sacrifice deads completely but squats had my quads trembling already so I didn't push it too hard. Just did a light set to keep it in the routine basically. Pull-Ups bw+15lbs 3x5 Got this done thank god. Maybe I can finally start moving up again with these. Dips bw + 45lbs x 7 bw + 35lbs 2x10 Well it seems 45lbs was too much. Don't know if its due to the sickness, or having heavy bench every day with dips now. This was probably more affected by the narrow grip bench. Hanging Leg Raises bw x 10,8,7 These are always hard. Side Bends 55lbs x 5 70lbs 3x10 Guess I'll keep doing these since the cable machines here are ridiculous to get onto for anything of that nature. Diet 9:30 - 1.5 scoops whey and 1 cup oats 10:30 - workout 12:30 - PWO - 2 scoops gainer 1:00 - PPWO - chicken wrap 3:00 - tuna and spinach salad with almonds 5:00 - gotta make somethin up right now...gainer perhaps... I'm lazy Thougths Well considering my illness I guess this workout went alright. I really want to get better now though! Being so lazy and wanting to nap all the time is really getting old. Well anyways, hopefully I can stay in more of a routine now. IronWorker |
you could somehow make sure your workout partner gets sick too... :)
being sick sucks though man. good on ya for getting the deads in there :) |
My gym partner is a bit sick but it worked out today. He had to go pick up a buddy from the airport so I just kinda did a catch up workout.
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Deadlifts are a prick to schedule in, get better soon mate.
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Yeah, it was definately due to being sick. I'll usually have a steak or something for my supper meal and maybe some boiled eggs later on after that. Damn sickness....its slowly getting better I think though.
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Thurs March 27/2008
Well I felt like I got a pretty good sleep last night...thank god. I'm still a little sick but its mostly gone now. Hopefully this weekend doesn't bring me back down again. Squats (volume) - bar x 5 - 135lbs x 5 - 155lbs x 3 - 175lbs x 2 - 190lbs 3x8 Really hard push on this one. Having heavy squats just 2 days ago and now this seemed very difficult. Its done though and my quads/glutes/back are sore to prove it. Bench - bar x 8 -115lbs x 5 -135lbs x 3 -155lbs x 2 -170bs 5x5 Got this done without too much drama. Onwards and upwards. Hopefully the progress holds out. I'd like to get to 205lbs 5x5...that'd be sweet. P.Rows 30kg x 5 40kg x 4 50kg x 3 60kg x 2 67.5kg 3x5 Well this is getting pretty heavy but I think it still counts so I'm going to go with it. DB Military Press -35lbs 4x8 It was easy until the last set and then got real hard all of a sudden. Not used to 4 sets of press I guess. Done. Calf Raises 180lbs x 8 270lbs x 6 360lbs 3x10 Going up 10lbs each time on this now to see how long it lasts. Hamstring Curls 55lbs x 8 85lbs 3x10 Meh. Diet 9:30 - 1.5 scoops whey and 1 cup oats 10:30 - workout 12:30 - PWO - 2 scoops gainer 1:00 - PPWO - chicken wrap 3:00 - tuna and spinach salad with almonds 7:00 - Went to Montana's with my gf and ate way too much in celebration of our 1 yr. Aw...aren't we cute? lol Thougths Well I guess I may be back on track again finally after cancun. Took a while but I'm finally happy with the weights I'm doing again. IronWorker |
Sunday March 30th/2008
Squats (heavy) - bar x 5 - 135lbs x 5 - 155lbs x 3 - 175lbs x 2 - 195lbs x 1 - 215lbs 3x5 Felt good to get back up in weight. Back up to 4 plates next week. Yay. Bench - bar x 6 -135lbs x 5 -155lbs x 3 -175bs 5x5 Not too bad. I actually did 7 reps on the last set just for fun. I think it was a mistake judging by my dips performance...or lack thereof. Pull-Ups bw+20lbs 3x5 My grip was giving out on this one for some reason. I got the reps done but I had to pause a couple times to regrip. Dips bw + 35lbs x 4 bw 2x10 I dunno what happened here...Just didn't have it in me. I dunno? Calf Raises 180lbs x 8 270lbs x 6 370lbs 3x10 Still with the 10lb jumps on here. Going to max out the machine fairly soon. I think it only goes to 450lbs or so. Don't know what we'll do then. Hamstring Curls 65lbs x 8 90lbs 3x10 Diet 12:00 - 1.5 scoops whey and 1 cup oats 1:30 - chicken and rice 2:00 - workout 3:30 - PWO - 2 scoops gainer 5:00 - PPWO - Burger with lots of pickles/olives and BBQ sauce 7:00 - half a chicken breast, half a can of chicken, spinach, almonds, olives, italian dressing, hummice.... damn good salad 9:00 - 1 scoop of isolate, 1 tsp glutamine, handful of almonds Thougths Well I'm getting back to where I should be for squats and bench is starting to feel better too. Dips sucked pretty bad but I dunno what to do about that. Maybe a reset is required. If my deadlift day on tuesday goes alright then I think I can officially say I'm back on track again. IronWorker |
Tues March 18/2008
Well back up to 168lbs from 165lbs last week. I'm thinkin its mostly just becoming more hydrated again from recovering from sickness. I'm hoping my weight levels off here...well I mean in a level ascending pattern...1/2lb-1lb per week would be great. Deads 60kg x 5 80kg x 3 100kg x 2 120kg x 1 130kg 3x3 Well I figured since I could do 125kg 3x5 that this would be easy. I guess I didn't remember that I hadn't really done deads for 2 weeks and I hurt my back a little bit the last time. I think my back is fine after this one but it was a hell of push....or should I say "pull." lol BB Military Press -bar x 5 -65lbs x 4 -85lbs x 3 -105lbs x 1 -120lbs x5,4,3 Well looks like I shoulda made some 1.25lb plates. Couldn't quite do it today. That was upsetting. Stuck right back where I was stuck before I started cutting. P.Rows bar x 5 30kg x 4 40kg x 3 50kg x 2 60lg x 1 70kg 2x5,1x4 Well I hit the wall today. I think I was having a bit of an energy crisis. Thinking of things that could replace this exercise... Snatch/Overhead Squat 20kg 2x5 25kg 1x5 I'm really starting to like working on the oly style lifts. The explosiveness gets my really sweating. Hanging Leg Raises bw 1x10,1x9,1x8 A bit better each time. Side Bends (DB) 50lbs x 5 85lbs 3x10 Grip was really taking a beating today. All the pulling work happened today. Diet 9:30am - 1 cup of oats, 1.5 scoops whey protein powder 11:00am- Workout 12:45 - PWO - 2 scoops gainer (~40g protein and 60g carbs I think...about 500 cals) 1:30pm - chicken breast in a wrap with spinach/pickles/olives and some veggies on the side 3:30pm - Spinach, can of tuna, mustard, italian dressing, almonds 5:30pm - burger with pickles and ketchup + a bowl of fruit salad Thoughts Well today was pretty much a lame day as far as energy levels. I'm really learning to hate P.Rows and really starting to like the snatch. I think I also waited too long between my first meal and my workout. It was 3 hours since I'd eaten by the end of my workout so I think that explains part of the energy problem. IronWorker |
how did you like the overhead squat? i did some cleans the other day...there was alot of sweating. no joke :)
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I really like the snatch and the overhead squat. I think they are alot of fun and challenging. You can use barely any weight with the snatch and still get a sweat on. Pretty awesome.
IronWorker |
Thursday April 3rd/2008
Squats (volume) - bar x 5 - 135lbs x 5 - 155lbs x 3 - 175lbs x 3 - 195lbs 3x8 Well my back was still a little sore from the hard deads day on tuesday. It was kinda borderline wether I should do squats or not ...so I did them...of course. Well I think I'll be sore tomorrow but I don't think I pulled anything so thats good. Got these done so thats nice. Bench - bar x 6 -135lbs x 5 -165lbs x 3 -180bs 5x5 Gettin back up to where I wanna be here. Was a little harder push today but I guess it had to come some time. Still got a few more progressions in me I'm sure though. Pull-Ups bw+20lbs 2x5,1x4 Well I was really focusing on getting my chin over the bar today and the last rep just wouldn't happen. I'll keep this weight again. Dips bw + 10lbs 3x10 Well I figured it out what happened to my dips. I changed grip styles on bench and we started doing 5x5 at the same time. The added volume and the extra tri work from a narrow grip adds up to way more work then my tris are used to. So, I'm reseting the weight. Got my depth back again so that felt good. Calf Raises 180lbs x 8 270lbs x 6 380lbs 3x10 Didn't seem too bad today? Hamstring Curls 65lbs x 8 95lbs 3x10 Done and done. Diet 9:30am - 1.5 scoops whey and 1 cup oats 10:30am - workout 12:30 - PWO - 2 scoops gainer 1:15pm - chicken wrap and some veggies 3:30pm - can of tuna, spinach, almonds 5:00pm - Quick shake with milk cause I'm headed for supper at 6 and my g-ma is cookin so I'm sure I'll get lots of carbs and fats there. Thougths Well I'm a little dissapointed with my pull-ups and dips...they seem to be very sketchy these days. Well I guess I'll just keep workin on em. Oh ya, I think I decided to change one of the row days to a DB row variation just to change things up a little. IronWorker |
i never used to like db rows....starting to like 'em though...good on ya for getting 'em in there :)
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dude,you need to eat more man..
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Like I've mentioned before, I don't put up my entire meal plan for they day. Only what I've eaten up to that point. I believe I had another 2 meals after the supper on that last day. I've been putting on weight so I really don't think eating is a problem.
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Sunday April 6th/2008
Well on the way to pick up my gym partner this morning some lady pulled out in front of me and I couldn't stop. We were both OK but it still pissed me off. Her cause is F*ed and mine is slightly messed up. I've already had trouble with my insurance agency with them blaming a different accident on me in Dec (our cars didn't even touch!) but thats another story... Just pissed me off. Had to rant. Fairly solid day at the gym otherwise. Squats (heavy) - bar x 5 - 135lbs x 5 - 165lbs x 3 - 185lbs x 2 - 205lbs x 1 - 225lbs 3x5 (old PR) Well I'm back up to where I was before. Now to take it up and beyond! Bench - bar x 6 -135lbs x 4 -165lbs x 3 -175lbs x 1 -185bs 5x5 Was tougher this time but I still finished. I'm thinking this is comparable to where I was at with bench before. My best 3x5 was 200lbs so I'm think I'm in a similar range but hard to compare directly. P.Rows -bar x 5 -30kg x 4 -40kg x 3 -50kg x 2 -60kg x 1 -70kg 1x5,2x4 My last rep of the last two sets was not all the way to my chest. I think we're going to switch up the rep scheme on one of the days and go a little higher reps with lighter weight. Maybe switch one day to a dumbell variaton. Not exactly sure yet. DB Military Press (standing) -37.5lbs 4x8 Always tough after a hard bench day but I got it done. Hanging Leg Raises bw x10,9,8 Still can't master these yet. They're comin along though...slowly. Side Bends 60lbs x 6 90lbs 3x10 This is always tough cause its 20 reps total each set (both sides) so I get huffin pretty good. Diet Diet was not great today...family came up and of course I've been slackin all weekend. Oh well. Too much time between breaky and workout but thats what happens when you have to wait for the police to show up. 9:30am- eggs, pancakes, bacon, hash browns...yum 11:00 - crash into crazy driver lady...F*! 12:00 - Workout 1:30 - PWO - 2 scoops gainer 2:30 - PPWO - Burger and pineapple Don't know what I'll have for the rest of the day yet but I am going to eat at least 3 more times. Thougths Squats are back to my old PR so I'm real happy about that. Bench is in the same region but its hard to tell since I'm workin a different rep scheme. Bench is probably going to be switchin to a 3x3 within the next week or two and I'll continue on up until I'm around max with that then I'll max test. Then reset to 5x5 is the plan. Going to start going with 5lb jumps on squats now and see how long I can take it. Probably switch to a 3x3 with that when I start failing on 3x5. IronWorker |
Good job getting back to PR level bro. Getting into PR territory is always a good time.
Keep up the good work, Jeff |
Thanks Jeffo. I'm pretty happy but I realized that I really have to work on my hammy flexibility. They are really tight and causing my back to round at the very bottom of my squat which in turn is hurting my dead lifts.
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Tues April 8/2008
Weighed in at 170.0lbs. 1lb up from last week...can't complain. Deads 60kg x 5 80kg x 4 100kg x 3 120kg x 1 135kg 3x3 Real heavy pull but thats another 5kg in the bank. Overhead Squats bar 1x5 25kg 3x5 I fell on my ass once with this. Ha. Oh well, I'm learning. They get me sweating more then any other exercise. Pull-ups bw+20lbs 3x5 Well I think I got it this time. Maybe I can go up next time. I've been struggling with these lately. Dips bx + 15lbs Workin back up after my reset. Solid depth...pretty easy. Calf Raises 180lbs x 8 270lbs x 6 390lbs 3x10 Hard to say if you're getting full reps on these or not. The machine is starting to reach its limit though. Hamstring Curls 60lbs x 8 80lbs x10 85lbs x10 90lbx x10 Well I think my hams were pretty tired after deads today. So I didn't push em as hard. Diet 8:30am - 1.5 scoops whey and 1 cup oats 10:30am - 1/2 can of chicken and spinach salad 12:30 - chicken breast in a whole wheat wrap 2:00 - workout 3:30pm - PWO - 2 scoops gainer 5:00pm - PPWO - chicken breat in a whole wheat wrap 7:30pm - 1/2 can chicken and spinach eat once more at 9 most likely Thoughts Happy I got my deadlifts done without hurting myself. I've been pretty paranoid lately about that. My old 1RM for DLs is 145kg so I think I'm going to surpass that easily when I'm done with this session. IronWorker |
Nice progress Iron Worker. Keep it going. :)
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Thanks widdoes, I'm starting to get back into the PR territory which is always fun.
IronWorker |
good work IW especially on the overhead squats. i have a hard time doing them myself.
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Lookin good
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Thanks for the kind words fellas!
IronWorker |
Thursday April 10th/2008
Some successes and some failures today. Overall not too bad. Squats (volume) - bar x 5 - 135lbs x 5 - 155lbs x 4 - 175lbs x 3 - 185lbs x 2 - 200lbs 3x8 Tough grind...but it always is with volume squats. Got it done though so I'm happy about that. Priority BB Military Press -bar x 5 -65lbs x 4 -85lbs x 3 -105lbs x 2 -120lbs 3x5 This was insanely hard today. I am having trouble getting it off my chest on the first rep and then its seems to get easier after that...until the last couple reps. The last rep was like a 5 sec slow grinder death machine. Really took alot out of my bench performance as you can see. P.Rows (volume) -20kg x5 -30kg x3 -40kg x2 -50kg 4x8 Decided to try and do some higher volume work to change it up. Felt pretty good. Bench - bar x 6 -135lbs x 5 -175lbs x 3 -190bs x1 ...toooo heavy! -155lbs 5x5 Shoulders and tris were toast after MP so this was all I could muster. Wah. Oh well I guess thats what Priority MP day is for. Hanging Leg Raises bw 1x10,9,8 Weak sauce. Felt shatty. Side Bends 90lbs 3x10 Ballzin. In a bad way...lol Diet 9:30am - 1.5 scoops whey and 1 cup oats 11:30 - 1/2 can of chicken in a wrap 1:30pm - chicken breast and veggies 3:30pm - 1/2 can of chicken in a wrap 4:30pm - pre workout - 2 scoops gainer 5:00pm - workout 7:00pm - PPWO - 6 egg whites ommlette style on 2 buns 9:30pm - 1.5 scoops whey shake Thougths My muscle endurance seems to be pretty bad. If I do MP before bench, I am pretty much done for on bench. Or vice versa. My workout partner seems to be able to manage to keep going a couple exercises in a row hitting the same muscles...not me. Don't know what thats all about? IronWorker |
i'm digging rows and bench on one day...mp separated from them...
that seems like alot in one day...especially with high volume squats.. |
Ya it was a hell of a day... but I dont' know any other way that would work better.
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Sunday April 13th/2008
Squats (heavy) - bar x 5 - 135lbs x 5 - 185lbs x 3 - 205lbs x 2 - 225lbs x 1 - 235lbs 3x5 (10lb PR!) Up and over my last PR...awesome! Real hard push but felt awesome to get it done. Bench - bar x 6 -135lbs x 5 -155lbs x 3 -175bs x 2 -190lbs 5x5 Got this one done...nice. However, heavy bench and squats took almost everything I had. My performance suffered heavily after his point. Pull-Ups bw+22.4lbs x5,4,2 This sucked pretty bad...wah. Dips bw + 20lbs x 5 bw 2x10 As bench gets heavier, this is getting worse and worse. Calf Raises 180lbs x 8 270lbs x 6 360lbs x10,9 270lbs x10 Trying a rest pause set on these to attempt and get some form back. Hamstring Curls 65lbs x 8 95lbs 3x10 Diet 11:30am - 1.5 scoops whey and 1 cup oats 12:30am - workout 2:30 - PWO - 2 scoops gainer 3:15 - PPWO - chicken breast in a wrap Well I have to go study now so thats all for now. I'll eat probably 3 more times today. Thougths Well I'm really happy that squats and bench are coming along nicely but everythign else seems to be dropping off. I dont' know if should be worried about this or not? IronWorker |
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If you want to gauge your progress on these (dips and pullups) then I would go to the gym on an 'off' day and see how many you can do. I think thats the best way to gauge your performance in those, isolate them. If you can't do as many on the 'off' day then you may have a problem. Aside from them going down on this day, you've prioritized bench and squats and they're showing improvement and you can't really tell if your dips/pullups are going down overall. On the whole I'd say it's not something to lose sleep over. |
Alright, that makes sense I guess. I just don't get it cause my partner seems to be able to keep smashing out the exercieses without too much decline. Whereas, I hit a point where I'm fatigued and then blam, done.
Thanks for the help though. IronWorker |
I-dub. you also have to look at you guys may have a different diet, he may be stronger than you, or he could be lighter than you, and a whole bunch of other crap. there could be a million and one different reaosn why he can keep banging out excersizes with his bodyweight. i would recommend any and everyone to not measure their success with no one elses
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BW+22 some odd pounds is really good. Most people can't hardly do pullups period. Pullups for many are the hardest thing there is. Let alone if they aren't being prioritized. You've already shown you can do them. As soon as you get to a point where you can put a little bit more priority on them you'll probably have no problem.
Another thing to keep in mind is sometimes it is better to fit the workout to your state of fatigue. So this time you did 5,4, and 2. At a guess I'd say when you were doing the 5 it already felt like it was going to be a bad day for pullups. NO? What I would have done is stop at 3 if not even 2 reps on the first set. Rest. Hit another 2 or 3. Rest. Hit some more. Just low rep it. It doesn't have to be long rest periods. Just a little recovery in between. So you end up getting more reps overall. You will leave the gym feeling a little better and you will get a training effect. Then on a better day you can increase the density. |
Well those are all good points guys. I guess I sometimes just get a little stuck/obsessed with trying to progress on *everything* with whatever rep scheme I choose.
As far as him eating better...well I kinda taught him alot of what he knows about exercises and diet etc. I think his fatigue point just takes him longer to hit. We're almost the same weight...he's like 5ish pounds heavier. Well anyways, I think I'm going to be ramping my reps and sets down to get higher intensity (3x3 etc) and then it'll be max test. After that, I'll reset and then accessories will get more attention. IronWorker |
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Nice PR bro..Good job... |
Tues April 15/2008
Weighed in at 172.0lbs. 2lb up from last week. I guess all the McDonalds from the road trip this weekend caught up to me. Oops. Today was a shitty day. We weren't able to use the pads since exams are on in the room next to the gym and they don't like the banging noise. So, no deads, rows, or over head squats like we usually do. I'm feeling like alot of fatigue is starting to buildup in me. I think its time to start shooting for my maxes and then deload or I'm going to crash. Rack Deads bar x 5 135lbs x 4 185lbs x 3 225lbs 3x5 Just did some lighter work since doing them in the rack felt very awkard. Also did as many of the reps as I could double overhand. Military Press bar x 5 65lbs x 4 85lbs x 3 105lbs x 2 125lbs x 0 (OW! shoulders are still really sore from bench day) 95lbs 2x5,1x8 Not today I guess. Front Squats bar x 5 95lbs x 5 115lbs 3x5 Since the pad wasn't available we did these instead. Went quite wide and took it right to rock bottom. Felt good. Unilateral DB Rows 30lbs x 5 40lbs x 5 50lbs 2x5,1x8 Wasn't really sure what to do on this. Do you pull your elbows out wide or keep them back along your body? I kept them wide because it felt like more upper back work but also slightly more awkward. Hanging Leg Raises bw 2x10,1x9.5 Pretty darn close to getting all the reps today. Closest I've been yet. DB Side Bends 50lbs x 5 75lbs x 5 I couldn't finish today. My callaces were giving me some serious hell. I think my gloves need replacing. Diet 8:30am - 1.5 scoops whey and 1 cup oats 9:15 - workout 11:00 - PWO - 2 scoops gainer 11:30 - PPWO - chicken sandwich, grapes, yogurt (gf made lunch) Well I'll eat lots more today but I have to go study for now. I have an exam tomorrow and then next day. Thoughts Well today was very lack luster. I think I'm just getting up in my lifts and needing more time to recover then usual. I'm hoping to ramp up the intensity of my rep/sets and start workin toward maxes next time. Hopefully my callaces heal up...owweee! IronWorker |
Keep your elbows in for the dumbell rows just like you would any row. Keeping your elbows out is sort of a different exercise...more like a prone lateral with scapular retraction (instead of just rear delts).
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facepulls....if i remember correctly :)
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