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Sunday Jan 4th/2009

Anderson Squats
bar x 5
115lb x 4
135lb x 3
165lb x 2
185lb x 1
205lb x 5
215lb x 2

The last rep was a killer but I grunted alot and got it.

Step Ups
bw x 5 (each leg)
40lb x 5
60lb 4x10


Bar Rollouts (from knees)
bw 4x8


Thougths

Tough workout today but good. Next workout I do will be the first one on my TCD.

IW

Tuesday Jan 13th/2008

Weight: 189.0lb Back to here again....My weight fluctutes alot lately.


Anderson Squats
bar x 6
135lb x 4
185lb x 2
205lb x 1
225lb x 1
235lb x 1 (10lb PR)
215lb 3x1

Pretty happy with this result. I think its time for a lower deload though.


Step Ups
bw x 5 (each leg)
25lb x 5
80lb 4x10

By the end of this I was begging for mercy and panting like a dog.

Bar Rollouts (from knees)
bw 4x10

These are alot harder if you don't fully let your weight down at the end.

Thougths

Lower body needs a deload. My muscles are starting to ache a little and I think they just need a little break.

IW

Tuesday Dec 23rd/2008


Military Press
bar x 8
95lb x 5
115lb x 3
135lb x 1
155 x 1
165 x 1 (5lb PR)
145lb x 5

I was hoping for more on MP but 165 was a grinder. Oh well, I'll take 5lb if I can get it.


Incline Bench
95lb x 10
115lb x 10
135lb x 10,9,9


P. Rows
bar x 8
95lb x 10
115lb x 10
135lb 3x10
145lb 2x10


Thougths

Well I'm glad I got my MP PR in. I am going to be taking about a week off just due to the holiday season but I think it'll be ok.

Plans for the new year: Start trimming out slowly with a timed carb diet plan. I hope I can make it work. I'm going to work some things out on my break. I'm back to work on the 5th and I'm hoping to start then.

I hope everyone has a great holiday and a happy christmas if you celebrate that!

IW

Tuesday Dec 30th/2008

Weight: 190.5lb with sweats on... I guess I haven't moved too much over the holidays. Good.

DE Box Squat
-bar x 5
-95lb x 4
-115lb x 3
-135lb x 2
-165lb 8x2


Straight Leg Good-Mornings
bar x 10
95lb x 10
115lb x 10
135lb x 10

I was rushing because the gym was closing in 15mins.


Tic-Tocs
3x12,10,10

Really rushed and really hard!

Thoughts

Its been a week since my last workout. I have definately been maintaining calories over the holidays...not quality though... but I'm sure you know how that goes.

Its good to be back!

IronWorker

Friday Jan 2nd/2009

First workout of the new year. Pretty cool.

Weight: 190.2lb

DE Incline Bench
-bar x 8
-95lb x 5
-105lb 8x2

I estimated my max to be somewhere in the 205 range but I'm not really sure.

Dips
bw x 10
bw + 10lb x 10
bw + 20lb x 10
bw + 25lb x 10
bw + 35lb x 9

Haven't done dips in quite a while so the shoulders took a few reps to get back into it. Flexibility is still a bit of an issue here but it seemed to come back a bit as I got used to it again.

HS Narrow Grip Row (hammer grip)
35plates x 10
45s + 10s x 10
2 45s each side 4x10

I've never done a really narrow row like this before and it absolutely hammered my back. I'm very sore today (I'm writing this the next day) in between the scapula. Its a good sore though.

Thougths

Back into ME work for the next 2 workouts. I decided to start in with the DE workouts to "ease in" after the holidays. I'm glad I did because I'm sore anyways. lol

IW

Thursday Jan 8th/2009


DE Box Squat
-bar x 5
-115lb x 4
-135lb x 3
-145lb x 2
-165lb 8x2
-205lb x 1
-245lb x 1
-265lb x 1
-295lb x 1
-315lb x 1
-325lb x 0 (almost!)

I had 325lb moving off the box but not quite enough mojo. Soon enough....

Straight Leg Good-Mornings
bar x 10
95lb x 10
115lb x 10
135lb 2x10

Burn burn burn.

Tic-Tocs
1 x 18 (bent knees)
1x6 (straight legs)
1x12
1x10

Wow, real tic tocs are F*in hard.

Thoughts

Well I cheated a little on my diet today. I went over to my uncles for supper and had some rice and whatnot but o well. I think it really helped at the so w.e. One meal wont' kill me. I think I'm going to have to put one of my carb up days on wednesday and one on fri over to saturday. Otherwise you start feeling pretty depleted by the end.

IW

if you want more ham activity on the stepups....raise up the platform....get your knee above your hip.


good looking workout man.

Thanks for the tip Pity. More ham work can't be a bad thing. My quads are going to be soooooore tomorrow... seeing as they are already hurting. lol

IW

know how that feels....as soon as i followed hip extensions with split squats...my ass was killing me. hurt to walk

Split squats are a tool delivered by the devil himself, instant DOMS for days!! LOL

Nice Press dub