ExRx.net

I guess I should do this, although it will be an experiment at my determination to keep myself updated.

Current Goal: Move/Lift heavy things so I can move/lift heavier things.

Diet: Borderline awful. I know what I have to do, but "cheat" way to often. I'm a carb whore, and love reeses (sp?) so does my son, so they are always around. I drink too much coffee, but have limited the diet Coke's. (Why do accountants like diet Coke so much? Because that’s what they did last year.)

Me: 6'0" 180lbs, and pathetically lean.

Bests as of Saturday:

DL: 285 for 2 singles. (Went for doubles, back instantly rounded, so I stopped before too much effort was put in. This was 20#s more than my previous single, but I didn't have chalk then and 265 was slipping out of my left hand.)

Squat: 225 ATG for 3 (my form stinks so…) when I'm down my feet tend to rotate outward as my lower back rounds and my knees cave in. So I stopped these for awhile for box squats and front squats: I box squat 185 (use two aerobic steps as a box.) for 5 without issue. The front squat, which Saturday was my first attempt, is awkward to say the least. I did 85 & 135 and need some work. (I use clean grip on the bar, I'm hoping this front squatting thing allows me to work up the nerve to power clean soon.)

Bench: 70# DB's for 4 solid form reps. (Although I have no leg drive, so form isn't solid.)

Row: 75# DB's for 4

Chins: 6 with no cheating, I can kick out 2 more though. (If I did these "fresh" rather than after deadlifts, I might get all 8 without cheating. Doubt it thou.)

Military: 45# DB for 4.

Hang Clean: 135 watching videos makes me think I generally am doing these ALL WRONG… ugh… Stupidity.

Ever since I have been reading this site, and listening to you guys my weights hava gone up dramatically. In January when I switch to full body workouts, and listen to you fella's more I hope this trend continues. I might switch to full body sooner, but I doubt it. My schedule between work, school and studying for the CPA is going to get pretty insane, so working out two days in a row may stay a must.

No gym today, back hurts.

I might lift tomorrow, but it's unlikely. I have class and was in a car accident on Sunday.

Some teenie bopper thought going 65 in the rain was a good time, lost control and pulled a hole shot into the front of my car.

Good news is my son WAS NOT with me, and had I not stopped dead (read as I didn't lose control when I hit my brakes) he would have slammed into my driver's side door. I would probably be dead. So thank whatever looked down on me and gave me a few more breaths. (Thanks again.)

Bad news is this is a colossal pain in the ass. Getting a rental, police stations, hospitals, insurance companies etc. Doctor said I can lift again when I'm ready, and the pain in my upper back is probably just swelling. Doesn't hurt unless I sit, so if I half lay, lay or stand I'm good.

I'm thinking Thursday as long as the pain continues to fade, I will go in, do some light DL's to warm up, and just keep getting heavier to the borderline of uncomfort.

I have fallen in love with the DL. It has been the most weight I have ever moved, and the fastest I have ever moved up. I hope this never gets old.

nothing but homework for today.

Back feels better today, and i'm pretty sure tommorrow will end up being a few warm ups, 3x5, then singles until i'm dizzy.

Made it to the gym today… around 5:15pm about 2 hours earlier than normal.

Diet today was poor. Career fair only had white bread and chicken salad with too much mayo. I also had a Reeses… After WO dinner is tips & broccoli no sauces no butter or olio.

Warm up:
Skipped back extensions, place was mobbed, and squat rack was only place open. It’s a good thing I didn't want to curl, I would have been waiting until 8 o'clock.
Stretched in squat rack, pryed, and did 2 warm up sets of 135 & 185.

Working Sets:
DL: 5@225, 5@245, 3(or 4)@265, 1@275, I stalled right after my knees @ 295.

Think I'm going to stay at 225-265 for working sets until I can get 265 for 6 reps, then move up. I'm not going to try and max out again for a week or three either, just work.

Chins: 2x5 & 1x4 (strict form no kicking, I'm pretty happy with this considering a month ago 3 total were a struggle.)

Bent DB Rows: 3x5 65#, 70#, 75# (going to move up to 70,75, 80 next time.)

Might have to switch to a full body sooner than I thought. The slope of my linear progression is flattening out. But my Diet & sleep are crap right now, so we'll see.

All in all, today felt like a 6 out of 10.

Friday = rest day with some mild stretching.

Today:
8 hours of sleep

Cliff Gainer bar immediately upon waking, was starving. 1.5 cups of coffee (Equal & half & half), multi vitamin & fish oil tab.
Mother-in-laws Meatloaf (it's too good to say no) and an apple 2 hours later.
Post workout - 2 scoops of Whey, bowl of whole wheat, organic pasta w/ 2 eggs dropped in & olive oil.

In the gym, stretched, sat in ATG position with 85# on the bar, pried & went from ATG to parallel about 15 times.

WO:
Box squat,
1x5 185
1x5 205
1x5 225 (225 was really heavy for me today)

Front squat
2x5 135 (this movement is still awkward for me and I'm using it to prep for cleans.)

DB Flat Bench
1x5 60
1x5 65
1x5 70 (tried to have leg drive, and when I did the weight felt a lot lighter, but when I didn't I struggled… Hmmm… Need to work on leg drive.)

Standing DB Shoulder Press
1x5 40
1x3 45 (I don't think I rested enough between sets)
1x5 40 (was too easy, I guess I know my 5RM is around 42.5 ha ha)

Split Leg Jerk (I think that’s what it's called)
1x5 65
1x5 85
1x3 105
1x1 135
1x1 135 (I think I found something I like better than the DL. Nah that can't be.)

I would rate the WO an 8 out of 10. I feel spent & feel I was productive.

(I have some serious DOMS from the jerks yesterday.)

Sleep was good, have no idea how long though.
Diet was weak pre-WO.

Warm up with back extensions & stretches.

DL:
1x8 135 (warmup)
1x8 185 (warmup)
1x5 225
1x5 245
1x3 265 (ran out of gas, and between chatting about Crossfit & the AC blasting on my face, i wasn't feeling the last set.) I deload on every rep and my back just told me to stop after 3.

Bent over BB rows:
1x5 135
1x5 145
Cut these a set short for Hang Cleans - see my stupidity below.

Hang Cleans:
(Let me preface this with my thought pattern: Lets do some lighter weight than i'm used to and warm up for powercleans on Tuesday)
1x3 105 (awful form, and i smashed the the bar off my chin. I went too light I think, or I am unqualified for such movements.) My jaw is killing me now. Great.

Chins
2x5 BW
1x4 BW

Overall i give today a 4 out of 10, but i'm happy i went even though my jaw is killing me.

Monday & Tuesday rest – Studing for the exam I took this evening.

Today:
Sleep – 6.5 sound thou
Diet – Poor

WO:

Stretch & BW squat to warm up. Sat in the hole with 85lbs and pryed.

Box Squat (Lowered roughly 1.5 inches from last week)
1x9 135 – warmup
1x5 185
1x5 205
1x3 225 (should have only gone to 215)

Jerk: Love this (it’s a nice way to avoid having to do both incline and military press.)
1x5 95
1x5 115
1x5 125

DB Flat Bench
1x5 65
1x5 70
1x2 75
I’m thinking it might have paid off to stay at 60, 65, 70 for one more workout, but I feel like with better rest and better Diet I would have gotten at least one if not two more reps.

I certainly need to start mixing in some conditioning, my energy levels are awful, all thou constantly going max effort might have something to do with it, and my diet and sleep are bad too… I’m a walking bad example. Sweet

Give the workout 8 out of 10. Felt nice to put up 75lbs again, it’s been three years, and it still feels just as satisfying. Dropped the box down and kept my back from rounding it’s progress & my form is still okay at the weight it used to be awful. I’m excited about Deadlifts Friday… Foaming at the mouth almost.

chillin today...

restful boringness

Sleep: 6.5 hours… up late studding Contribution Margin & the like.
Diet: Good except for 1 slice of pizza and the bun on my steak tip sub

WO:

Back extensions and stretches

Deadlift
1x a lot 135 (with speed to warm up)
1x10 185 (with speed)
1x5 225
1x5 245
1x5 265 (time to move up… Good stuff)

Chins:
1x6
1x5
1x5 (Good stuff here. All 5 on the last set.)

Power cleans: (yes that’s right, power cleans from the floor, but no front squat)
1x5 95
1x5 105
1x5 125
(Missed 135 twice and that made my shoulders hurt, so I stopped.)

DB Bent over rows
1x5 65
1x5 70
1x3 80
(70 felt so light I felt the need to bump it up more than 5lbs.)

I would give this workout a 10 out of 10. It is trips to the gym like today that is why I do it.

Sleep - A lot
Diet - couple ounces of cold steak & coffee...

WO:

Warmup
Stretch & a bunch of BW Squats, crossfit style

Squat (Box)
1x8 135
1x5 185
1x5 205
1x5 215

Jerk
1x5 95
1x5 115
1x5 125

DB Flat Bench
1x5 60
1x5 65
1x5 70

I give this WO a 5 out of 10. I hate going moderate/heavy and having it feel productive. I hate being weak.

Sleep: 6.75 hours
Diet: eh, decent (small chicken breast about 1.5 hours before lifting.)

Warmup:
Back extensions
Stretches

WO:

Deadlift;
1x10 135 (with speed, warmup.)
1x8 185 (with speed, warmup)
1x5 245
1x5 265
1x5 285
1x1 295
1x1 305
1x1 315
1x1 315
Yes Ladies & Gents, my weak a$$ pulled 315 from the floor. God I'm smiling so wide right now. Good lord being angry can be productive. I am completely wasted right now, but I should have someone call me a lemming more often.

Chins:
1x8 BW
1x5 BW
1x4 BW

Bent over DB rows:
1x4 70
Ran out of gas. I had to cheat like a fool to get it up so I called it a night.

Give this workout a 10 out of 10. How could you not? I pulled 315. SWEET!

Sleep: 7+ (been having nightmares the last few nights. Sleep has be awful.)
Diet: Poor - a lot of carbs today, not enough protein

Warmup:
Stretched
BW squats while watching some sweet squat rack curls.

Box Squat:
2x8 95 (warmup, for speed, no box, ATG)
1x5 135 (warmup, for speed, no box, ATG)
1x5 195
1x5 215
1x5 225
1x1 245
1x1 265
Almost had to bail out, but made it down to the box and all the way up, knees buckled a bit.
I found out that if I hold my breath throughout the movement, I can push the weight up A LOT better. Why is that?

Military with DB:
1x5 35
1x5 40
1x5 45

Jerk
1x5 85
1x5 105
1x3 135

Flat Bench DB:
1x5 65
1x5 70
1x3 75 (might have been 4, but my money is on three)

My erectors were not a fan of lifting today, and deep down I knew I should have rested more, but I ignored it, and went heavy anyway. Well I'm going sort of easy the next few days so I'll be okay.

Everything was getting to me today. Pure stress. My wife works for the Dep't of Public Health for the state of MA. She works in the W.I.C. division, so it is unlikely, but possible she will lose her job. MA is broke, so I'm freaking out. Thank god for my Comp check or I would lose my house. Wow, super personal information alert.

These two guys were "dead lifting" at the gym tonight. Straight legs, ok fine, but starting from the floor and each one of them looked like an "n" reaching down. Poor fellas are gonna give the exercise a bad name.

Sleep: 6.5 hours
Diet: Good (got some Triscuts to eat with the cottage cheese, only way I can stomach it.)

Warmup:
Back extensions
Stretching

Deadlift:
1x? 135 (with speed for warmup, lost count, roughly 10-12 reps)
1x8 185 (warm up)
1x5 225 (warm up)
1x5 255
1x5 275
1x4 295
Right above the cut pulling 315 gave me, I now have a contusion on my shin. The bruise is about 3 inches long, travels up my shin and ends at the half-dollar size mass on my shin. I'm proud of this for some sick reason, but I'm not going to be able to DL conventional for a week or so. It hurts. I'm thinking of getting those soccer shin pads, but that would be pretty lame. No bruise on my left shin, just a smaller contusion.

Chins
1x8
1x6 (kicked out the 6th one)
1x3 (not enough rest between sets, was rushing)

Bent over rows (DB's)
1x6 60
1x5 65
1x5 70

I would give the workout a 6 out of 10.

After my set of 225 & 255 on the deads, my erectors felt insane. It was like they were being strangled, like they were full of water and it was being squeezed out a pin hole. I had to sit down after 255, but it didn't happen at 275 or 295, and I'm fine now. So weird.

Sleep; A lot
Diet : Good so far

Warmup
Stretch & BW squats
Deep squats @85lbs


Box squat
1x6 135
1x5 185
1x5 205
1x5 215

Front Squat
3x5 135

Barbell Rear Lunge
1x5 R 75
1x5 L 75
1x5 R 85
1x5 L 85
1x5 R 95
1x5 L 95
All I have to say is: Wow, holy ^&*(*^ @$^#!

Military (dumbbell)
1x8 30 (with speed to warm up)
1x12 20 (with speed to warm up)
1x5 40
1x5 45
1x5 50 (Good stuff here, the jerk the last two weeks must have made a difference.)

Flat DB Bench
1x5 65
1x5 70
1x5 75 (The last rep, my whole body was trembling, from my feet to my fingers. Must have looked pretty funny, but I don’t mind, it felt awesome.)

Give this work out an 8 out of 10. Felt good to move that much on Military & Bench, but I just don’t like my push days as much as my pulls.

I think I’m going to have to stop the push/pull split soon… It is working still but, my hamstring tightened up like a softball benching today. I think I just need to stop working out two days in a row period.

Sleep: 5.5 Up late studying for BEC
DIET: GREAT (but not enough I feel)

Warmup:
Back extensions
Stretch

Deadlift (Conventional.. Even though my shins are still pretty tender.)
1x8 135
1x8 185
1x5 225
1x5 245
1x5 265
1x4 285 (not enough rest between sets)

Bent over row
1x10 95
1x5 115
1x5 135
1x5 155

PowerClean (After today I realize I shouldn't do these without bumper plates.)
1x5 115
1x5 135
1x1 155

Chins
1x9 Yeah that’s right, 9
1x6
1x5 (Kicked out the last one)

Remind me never, ever, ever ever ever to go to my gym before 7:30 on a Monday again. Oh my god. I had to hide in the corner with my squat rack just to avoid the insanity. Frat boy mirror workouts everywhere. And hey, people actually use the Smith Machine before 7 pm.

I give the workout a 6 out of 10. I'm tried from being up late the last few days studying.