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I have tried box squats but I think I will go back to them. They should help with getting the feeling of what the correct depth is.

I also think that my legs were getting so sore because I was bouncing at the bottom of my squat. I mean my legs are still sore today from the volume work but not like they were getting before.

IW

Saturday April 4th/2009

Flat BB Bench
bar x 12
135lb 2x6
165lb x 10
175lb x 10
185lb x 10

I surprised myself and made a pretty good increase from last time. I haven't benched in a month.


HS Lat Pull Down
1 45 plate each side
3x15

There is still some pain when reaching straight over my head so I used this as more of a stretching exercise.

Incline DB Press
35lb x 10
45lb x 10
55lb x 9,8
45lb x 10

I can do the press part fine but when I squeeze together I get pain... so I just left that part of the motion out.

Standing EZ Curl Bar
40lb x 10
60lb x 10
70lb x 8
50lb x 13

Assuming the bar is 20lb those are the figures.

Thoughts

Shoulder still has some issues but generally improving.

IW

Well if you haven't noticed, I haven't been around for the last. I've been laboring as a farm hand. Its in the middle of nowhere with no real way to get to the gym but its very physical work so I'm not totally doing nothing. I'll be there for another week and then I'm moving to start a new job somewhere else. I guess I'll get back on the weights bandwagon in a week after this unplanned deload of sorts.

IW

Good luck with everything. Keep us posted.

Farming is tough work. Some of the strongest people I've seen are farmers.... Enjoy and remember to eat as much as you can !!

a new job as in.....you for sure have another job? if so...congrats

good luck with the farming...up early and to bed late i bet

Ya its tough work but its fairly satisfying. I haven't done any hard labor for quite a while. And yes, I got an offer for a permanent engineering position. Unfortunately, I have to move away but its to my hometown and its only 2.5hrs from here so I can visit on the weekend if I want.

Oh ya, I've been eating as much as I can. I only eat 3 meals a day but I make sure to really get my fill. ha

IW

Well I've officially been out of the gym for 3 weeks but I'll be starting a permanent position come monday. I will have gym access there so I'm pumped to get back at er.

iW

Tuesday April 28th

Well I have been having a hell of a time getting to the gym this week. I wanted to go the last couple of days but I'm allergic to this cat (just moved) and its causing my asthma to act up... which hasn't been a problem for years. I haven't been sleeping well and such but today I busted out the weights I had from highschool just to get moving again. I only had like 135lb or so and no rack or anything.

Clean into Front Squat
135lb 5x5

Clean & Jerk
135lb 3x1

Pistol Squats
bw x 1,2,2,1

Did these onto a stack of books to see how deep I could get.

Floor Press
1x5

These are super hard to do with no rack!

Thoughts
My mom bought me a 3 month gym pass to the "Training Zone" here for my bday but it doesn't start until May 1st. I may still try to drop in before and pay the drop in fee if I have to.

IW

Wednesday April 29th/2009


Deadlifts
bodyweight squats 2x5
squats with bar x 5
135lb x 5
185lb x 5
225lb x 3
255lb x 3
285lb x 3
315lb x 3
325lb x 3
335lb x 3

Well I didn't have a real olympic pad, just a little 3/4" rubber mat so I had to be much more gentle on the decents. I tried a belt out today for the first time... worked pretty slick.

Push Press
bar x 5
95lb x 5
115lb x 5
135lb x 3
155lb x 2
175lb x 1

I probably could have gone a little higher or a little more reps with this but I felt I had no safety and didn't want to have to ditch it onto the floor from head height. lol

Strict M.Press
135lb x 7, 4

Really happy about the 7 reps. I think thats the best I've done for reps and it was after the push press! I think the push press got me fired up just right.

Pull Ups - 5:00 mins
bw x 5,4,3,3,2,2
Total - 19

This density training is tough! Kinda weak but its somewhere to start.

BB Curls
55lb x 12
65lb x 10
75lb x 7
65lb x 9
55lb x 10

Hanging Leg Raises with Slow Decent
bw 2x5

I don't think there is a bar high enough to do proper leg raises at this gym so I had to improvise. It was tough anyways. I was burnt by this point so I called it quits.

Thoughts

Felt great to get back into the gym and do something active again. I've lost strength in some places I think but it should come back quickly I think.

I'm at a bit of a cross roads, however... Summer is coming up and I'm feeling like I should be leaning out. I'm at ~16% and ~190lb. I'll be doing lots of lake time and camping and whatnot this summer so I kinda want to look good... but on the other hand I just want to say F that and eat like horse and get bigger/stronger all summer...fall...winter...etc. So I dunno, I could lean out for 4-6 weeks then maintain for summer then bulk. OR I could just go ahead and bulk up and try not to go much about 16% or whatever I'm at now. I'm all ears for anyone who wants to throw in any facts or pure oppinion.

On that note, I also need to get back on a good program. I'll be hitting the gym 3days (likely MWF) and after I lean out (or not) I want to hit something that will have good strength gains as well as size... something like maybe Wolfie is doing. I dunno yet. I'm also thinking of maybe hitting the gym 2 days a week and setting up a bit of a strong man course in my backyard here now that i have room...

So many thoughts! Sorry for the huge thread but I've been gone so long and thinking so much about the gym I just had to get it out. I look forward to any of your oppinions.

IW