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Friday May th/2008

Well for some reason I was feeling pretty sluggish today. Didn't really want to go to the gym, my quads were a bit sore yada yada. Well my buddy convinced me to go but F*** was it hot in there. Very hard to work out when its cookin in the gym.

Weight: 175lbs

Deads
-60kg x 5
-80kg x 3
-100kg x 2
-115kg 5x5

Well the actuall lift wasn't too hard but I'm workin on holding double overhand as long as I can so this makes it much more challenging. Overall it went pretty well I'd say.

BB P. Rows
-30kg x 5
-40kg x 3
-50kg x 2
-60kg 4x8

Well I repeated 60kg again because we couldn't find the 1.25kg plates or the 2.5lb plates and I didn't think a 5kg jump would work out too well.

Overhead Squats/Snatches
bar x 5
25kg x 5
30kg x 5

This always get my blood pumping but they're fun and challenging.

Dips
bw +25lbs 3x10

Was feeling pretty tired so I just did 25lbs today. I think my dips are getting worse.


Pull-Ups
bw + 25lbs x 2,2,1
bw x 6

Well I was really focusing on getting good solid reps and this was all I could manage.


Diet

9:30 - 1 cup of oat with 1/5 scoops whey

12:30 - chicken breast and 6 perogies

1:30- protein bar

3:30 - 8 wings and some mixed nuts... weak, I know

5:30- double burg

6:30 - workout

8:00 - PWO - 2 scoops gainer

9:00 - PPWO - 1/2 can chicken in a whole wheat wrap


Thougths

My hands are killing me from all that pulling.

IronWorker

Sunday May 25th/2008

Well I drank pretty heavily last night...again...but I decided I couldn't skip the gym due to drinking. That just aint right. So I convinced my buddy to get up and move. Turned out to be a really solid day. Read on.

Bench (max test)
- bar x 6
-135lbs x 5
-165lbs x 3
-185bs x 2
-205lbs x 1
-225lbs x 1
-235lbs x 1 (10lb PR!)
-245lbs x 0

Well I was fricken stoked about 235lbs and I probably could do 240 or 245lbs if I had warmed up differently. I hit a brick wall at 245lbs though. Arms completely died out. Basically had enough energy to lower it down safely and that was that. Partner had to help out lots. Oh well. For another day. Still happy with my PR.


Squats (pre max test work)
- bar x 5
- 135lbs x 5
- 185lbs x 3
- 205lbs x 2
- 225lbs x 2
- 235lbs x 2
- 245lbs x 2
- 255lbs x 1

Working up to a heavy double. 255lbs is my old max so it looks like I should be somewhat stronger for my max test day. Yay. Also of importance to note: I am getting alot better at keeping my back arch. I really felt it in the quads today instead of so much in the back. I have been fighting the rounding off of my back at the very bottom. I think I'm slowly getting better which is great. Tight hamstrings are the culprit I believe.


DB M. Press
bar x 5
65lbs x 3
85lbs x 2
100lbs 5x5

Solid. We're going to cut DB M press and just hammer through with a 5x5 then 3x3. Hopefully we can make some serious progress.

Hanging Leg Raises

bw x12,12,9

Really hit a wall at the end. Oh well. One more rep then last time.

Obliques - Pallof Press
50lbs 3x10

Been playing around with holding my shoulders back which is much better I think.


Diet


1:00 - 1.5 scoops of whey in 1 cup of oats

3:00- chicken breast in a whole wheat wrap

5:00 -1/2 box of tuna helper

6:15pm - workout

8:00 - PWO - 2 scoops gainer

9:00 PPWO - 1/2 box of tuna helper


Thougths

Well considering how I was feeling when I went into the gym, I'm very happy with the results today. Lookin forward to max test for squats. Also looking forward to cycling back the weight on bench and squats...need a deload right now! lol

IronWorker

Thursday May 29th/2008

Bench
- bar x 6
-135lbs x 5
-155lbs x 3
-175lbs 5x5

Now I'm reset back to lighter weight. Hoping to keep this cycle much shorter then the last.


Squats (max attempt)
- bar x 5
- 135lbs x 5
- 185lbs x 2
- 205lbs x 1
- 225lbs x 1
- 245lbs x 1
- 265lbs x 0,0

Fuck! I definately should have had this. Malnutrition and excessive drinking catching up with me again. Fuck I need a job to get some schedule back in my life. Shouldn't have done bench first either.

Also, I think since I've been paying alot more attention to my back form and its been affecting my ability to lift. Its putting alot more strain straight onto my quads. In the end it'll be good for my back health but for now its making max tests hard because it feels different.


BB P.Rows
-bar x 6
-30kg x 5
-40kg x 3
-62.5kg 4x8

My form is getting much tighter on this.


Pull ups
bw x 5,5,5,5,3,3,2

Row day is never good for pull ups so I just did bw one. I did as many sets of 5 as I could with really good form and then did as many as I could after that.

Dips
skipped

My shoulder was all screwed up cause I slept on a couch last night and these hurt.


Diet

Diet was terrible because my gf was draggin me around the mall all day. On the bright side I got some much needed new office clothes for my job.


Thougths

Pretty choked about the squat PR miss. I'm going to try again next squat day and then its time for a long awaited reset.

In good news, I signed a contract with Wardrop Engineering today. I have my first real job as an engineer! Hopefully that will get me back on track and into a gym schedule.

IronWorker

Tuesday June 3rd/2008

Well, been slackin at the gym again...my house is ripped apart now and we've been painting and the kitchen is soon to be all torn out and new cabinets etc. So needless to say I've been really busy.

Oh ya, we went to the gym in the evening so I was startin to wear down already.

Weight: 176lbs

Deads
-60kg x 5
-80kg x 3
-100kg x 2
-120kg 5x5

The actual lift wasn't too bad considering I was pretty tired. However, from all the hands on work I have been doing I could not hold on to that bar with double over hand for the life of me. It was a over-under kind of day I guess. 125kg is my best 3x5 so if I complete 125kg 5x5 I will be pretty stoked.


BB Military Press
- bar x 5
-65lbs x 4
-85lbs x 2
-105lbs 5x5

Shoulders were damn tired from painting over head and whatnot but I got it done.

Overhead Squats/Snatches

Way too damn tired for these.

Hanging Leg Raises

bw x 12,9,7

Hit a wall like no other.


Pallof Press
45lbs 3x10


Diet

Seeing as my house is torn apart...bedroom in the living room...closet in the hallway sort of thing... means I have been eating alot of take out. So the diet was pretty sucky.


Thougths

Well I made it to the gym which is a bonus. I'm a day late at posting this but thats cause I was up till 3am last night trying to put my room back together.

IronWorker

Thursday June 5th/2008

Squats (max attempt)
- bar x 5
- 135lbs x 5
- 185lbs x 2
- 205lbs x 1
- 225lbs x 1
- 245lbs x 1
- 265lbs x 1 (10lb PR~!)
- 275lbs x 0

I knew I had 265lbs in the bag. Maybe with a different warmup I could have had 275lbs. Oh well, one PR at a time!

Bench
- bar x 6
-135lbs x 5
-155lbs x 3
-180lbs 5x5

Not too bad.

BB P.Rows
-bar x 6
-30kg x 5
-40kg x 3
-50kg x 2
-60kg x 1
-65kg 3x5

Decided to drop the volume a little in hopes of pushing on with the weight.


Pull ups
bw x 5,5,5,4,3,3,2

Row day with pullups again...ballz.

Dips
bw +10lbs 3x10

I don't know whats wrong with me but my dips are getting worse.

Diet

7:00am - 1 cup of oats with 1.5 scoops of whey

10:30am - 1.5 scoops of whey shake

12:30pm - remains of pork stir fry thing

2:30pm - remains of veal canneloni

5:30pm - fillet of fish, spinach salad, garlic bread

7:00pm - workout

8:30pm - PWO - 2 scoops gainer

Should have had another meal before bed but I was painting and forgot.


Thougths

Well I got the squat PR this time so that was good. No big bad 275lbs but its close! Now all the big lifts are officially reset. I think once I get my house put back together I should have a pretty regular schedule and I think that will help my progress alot.


IronWorker

Congrats on the PR IW, great stuff, you'll nail 275 soon bro.

Thanks man. I'm pretty pumped for 275lbs. Its the next big step after 225lbs. 4 plates + the 25ers. I'm trying to catch back up to you again! lol That could be tough considering when I was cutting back in dec/jan you were putting weight on the bar like mad.

Thanks for stopping in!

IronWorker

nice pr dude that's tough stuff.

Thanks Pity.


IronWorker

Sunday June 8th/2008

Squats
- bar x 5
- 135lbs x 4
- 165lbs x 3
- 185lbs x 2
- 210lbs 5x5

Well we are starting back down with a 5x5 on squats now. Work our way up on this then hit 3x3 then max again. Today was harder then it should have been since my sleep last night was not optimal.

Bench
- bar x 6
-135lbs x 4
-165lbs x 2
-185lbs 5x5

Shoulder was still tight and chest was a little tender from last bench day but I pushed through.


BB M. Press
bar x 5
65lbs x 3
85lbs x 2
110lbs x 3
100lbs 4x5

Very unhappy about this. Bench burned out my shoulers and there was just no way that 110lbs 5x5 was going to work. Really got me thinking about an upper lower split so I can focus more on press.

Hanging Leg Raises

bw x11,9,6

Energy gone.

Obliques - Pallof Press
45lbs 3x10


Diet

11:00 - 1.5 scoops of whey in 1 cup of oats

1:00- chicken soup with a can of tuna

2:00 - handful of almonds, banana, 1.5 scoops whey

3:00pm - workout

5:00pm - PWO - 1.5 scoops gainer (new gainer I got has larger scoop - 65g protein and 80g carbs)

7:00pm - some protein bar I got (400cals, 30g protein, not sure on the carbs)

8:30pm - chicken wrap from badass jacks


Thougths

Well today really got me thinking about an upper/lower split. Something seems to always get sacrificed. Today press was sacrificed for bench. Any thoughts on that guys?

IronWorker