GAHHHH, plans are getting all screwy before i leave, not gunna be able to hit the gym tonight or tomorow, just gunna double up and have two back to back days of roping n stuff. Swear im gunna squat my first day back in the gym after my break, and im most likely gunna bring a goody bag down south with me, jump rope, push up stands and the ab wheel. See you all in a week.
GAHHHH, plans are getting all screwy before i leave, not gunna be able to hit the gym tonight or tomorow, just gunna double up and have two back to back days of roping n stuff. Swear im gunna squat my first day back in the gym after my break, and im most likely gunna bring a goody bag down south with me, jump rope, push up stands and the ab wheel. See you all in a week.
You can come lift with me.
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Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
got back this morning, gah, i ate garbage the whole time, did hit the rope a few times though. Gunna hit up some full body today in a few hours, if the squat rack is takin ima dead, if its open ima squat first. gunna try to hit up some flat bb bench again too.
today must of been sore chest n bis day, multiple person wait on both squat racks the entire time i was there, i had to freaking deadlift with a bar from one of the bench presses.
BB Flat Bench
235x6
240x6
245x6
DL
extensive warm up
365x6
385x6
385x1(just one at the fastest speed i could)
__________________ "I'm growing older but not up. My metabolic rate is pleasantly stuck. So let the winds of change blow over my head. I'd rather die while I'm living then live while I'm dead."
today is the most sore ive ever been, for real, my shoulders traps and lower back are numb. If my low back is still this sore ima front squat tom, if it feels ok ill back squat, either way ima tear up my thighs tomorrow, maybe hit some light t bar rows and just hammer my legs/arms/abs.
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"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
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"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
lower back is still wayy too sore to squat with any kind of weight that would be beneficial. gunna hit up the j rope and other goodies in the garage for a decent 45 min cardio/novelty workout, hit up the iron tomorrow night after work.
thanks texas, for reference, before i got off track i deadlifted 425 for 6 good ones with nothing but chalk, the first time i DLed when i got back, about a week before this log started, i did 225x6. with bench i was putting up about 265x6 and I was squatting 285x6 ATG, so im still a bit behind but my training and diet have been quite strict, hence the hasty gains.
just finished 30 min of J ropin.
kept it like usualy, doing 2-5 min sets switching between the leather and nylon, then adding a round of pushups on my new stands and ab wheel. 4 sets each pushupsx15 ab wheelx10.
i had 25$ of free credit at vitamin shoppe so i stocked up on crack head drinks, got another case of redlines and picked up the new 'quila lime spike shooters. Those are the best tasting drinks i have ever had, if youve never tried them, do it. Also grabbed a big ole bottle of BCAAs.
My girlfriend snuck me into the gym she works at today, so happy, I was able to do my military standing and they have a plate loaded seated calf raise.
Incline BB Bench
205x6
210x6
215x6
BB ATG back squats(first time doing back squats in a lonnnnng time, hence only the two sets)
Long warm up
225x8
225x8
Seated calf raise
95lbs of platesx8
95x8
105x8
105x8
All reps performed explosively with a 2-3 second hold and flex at the top.
Bent over BB rows
185x6
185x6
185x6
Standing BB overhead press
135x6
135x8
135x6
Triceps press down, bench bar
100x8
100x8
110x8
Incline db curls
30EHx8
30EHx8
30EHx6
their scales didnt work, one said i was 169, the other said 189. Ill check my weight monday.
todays image is of a rookie fin. at 6 foot n a buck 80, boy has a set of wheels.
I think i have Plantar Fasciitis. Might have to get some inserts for my shoes. All the ropin might have cauased it to act up. gunna rest, maybe do abs tomorow, enjoy a nice dinner, my moms turning 50! Try to hit it up again wed.
Foot felt better today, bout 85%, gunna wait one more day if not two before I put weight on it, so I just did upper today, planning on hitting some squats n legs when I can, the jump back to full body with Deads the next day. I crapped out hardcore at the end of my workout, was sweaty and dead.
2/6
Flat BB Bench
245x5
245x5
245x5
245x4
245x2(got Fng pinned on the third rep!)
Bent Over BB Row
195x5
195x5
195x5
195x5
195x5
Dips
bwx15
bwx12
bwx8
Pull ups
bwx8
bwx6
Seated overhead BB press
135x10
135x6
heh thats when I called it quits, i could barely rase my arms let alone do another set.
dang 5x5s killed me today.
Still felt a bit sick today but my foot felt good so I did some high intensity roping for a solid 15 min, followed by a nice long walk with the pooch. Should be hittin the iron tomorrow now that I have no football to watch.
Today was a good day, for the first time in forever and a day I was able to pull 4 plates. Granted it wasnt for 8+ reps, but it did signify that IIIIIIMMMMMM BBBBAAAAACCCCKKKKK. From this point forward all iron shall fear me.
John, my lower back is disagreeing with you! They were pretty shaky, but very clean non the less. I felt that this week I needed to shock my CNS with some 3 rep sets, since I wasnt able to hit to gym for long sessions. Making a box of pasta with 1.25 lbs of ground turkey to celebrate. Bet you there is non left by tomorow.
Just finished up with the rope. sweating like a mofo.
Gunna log today diet to give an example of what I am eating each day. Trying to eat allot, often and cleanly.
8:30 AM
2 Large eggs
2 mini whole wheat bagel with cream cheese
3 grams fish oil
3 grams BCAAs
10:30
1 serving whole wheat pasta with spinach and turkey meatsauce
2 grams fish oil
2 grams BCAAs
12:30
Went to toojays with my dad We each split our sandwiches
1/2 Turkey pastrami on wheat with swiss(bout 4oz of turkey each half, love that place)
1/2 Dijon chicken salad with broccoli on rye.
couple french fries, couldnt resist
2 fish oils
3:00
1 serving wheat pasta with spinach and turkey meat sauce
3 fish oils
2 BCAAs
Decided to give it another week or two of upper lower split, just till my legs catch back up. Feel like they need their own day, specially till I am able to squat with relative heavy weight again.
2/13
BB Flat Bench
250x5
250x5
250x5
250x4(Failed on 5)
Bent over BB row
210x5
210x5
210x5
210x5
210x5
Dips
Bw+45x8
bw+45x8
bw+45x8
Chins
bwx8
bwx6
bwx4
Cable crossover
3x10
no idea what weight, the numbers were worn of the stack
didnt do any curls or tri work...cause I just hate doing that crap. Probly why I have mediocre arms. O well. I can live with that.
Decided to list my short term goals to hold accountable. It past midnight so its officially the 17th. I have about 40 more days before I start to shred up for my "diamond" B day shoot. This will give me a good 11-12 weeks to get in shape for it.
Im hanging around 185 on average and I would like to hit 190 before I start. So I have a little less than 6 weeks to gain a solid 5 lbs to be on track. My plan is to hit the weights heavy and continue getting in at least 6-8 meals a day. # wise I just wanna keep gaining at this pace and hopefully surpass my number before my layoff. Ideally I would like numbers to look like this:
Bench:275x3
Squat:295x6(this is gunna be my biggest challenge I think, specially in just 40 days)
Deads:455x3
All for multiple sets.
Once I flip the switch to fat loss, The weights will go down and the volume will go up. For the first 4-6 weeks Im gunna stick with Adam's diet. For the Last 6-8 most likely Get Shredded, but it will all depend on how I respond to Adams and cardio. Plan to be somewhere around 170ish by June 25, lean, mean and ready to see what I need to work on from that point foward.
"I'm growing older but not up. My metabolic rate is pleasantly stuck. So let the winds of change blow over my head. I'd rather die while I'm living then live while I'm dead."
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