Warm Up
1 mile at 8:49 on treadmill at 1.5% incline
Bench press
1x20 at 45 lbs
1x7 at 135 lbs
Strength 3 Workout 3B
Bench Press
1x3 at 160 lbs (same)
1x2 at 165 lbs (same)
1x1 at 170 lbs (same)
1x3 at 165 lbs (+5 lbs)
1x2 at 170 lbs (+5 lbs)
1x1 at 175 lbs (Ties PR) extra
1x10 at 135 lbs
Bent Over Rows
2x4 at 175 lbs (+5 lbs)
1x8 at 160 lbs (+5 lbs)
Barbell Push Press
2x4 at 115 lbs (+5 lbs)
1x8 at 100 lbs (+5 lbs)
Wood Chops
3x8 at 57.5 (+2.5 lbs)
Cardio
2 mile run with treadmill at 1.5% incline
19:13
Good solid workout. I think doing a few more shoulder exercises last week may have helped me on the bench. It felt so much easier this week. I had a spotter for the 175 but he never touched the bar!! I love when spotters know what to do without needing to tell them. Its hard for me to judge when they grab the bar, how much it was them or me before I crap out.
Warm Up
1 mile at 10:00 on treadmill incline at 1.5%
Deadlifts
Straight leg 1x10 at 60 lbs
Reg DL 1x10 at 135 lbs, 1x5 at 225 lbs
Strength 3 Workout 3C
Dead lifts
1x3 at 265 (-5 lbs)
1x2 at 270 lbs (same)
1x1 at 280 lbs (-5 lbs)
1x3 at 245 lbs (-20 lbs)
1x2 at 265 lbs (-5 lbs)
1x1 at 280 lbs (Fail)
Rack Deadlifts
1x2 at 280 lbs (same)
2x2 at 285 lbs (+5 lbs)
Dead Lifts off Box
1x6 at 185 lbs (same)
1x12 at 155 lbs (+10 lbs)
Zercher Good Mornings
2x8 at 110 lbs (+5 lbs)
Hanging Leg Raises
4x4 at 15 lbs (+5 lbs)
Well a pretty disappointing workout but I kind of expected it. As I was Fired from my job today. Nice to be let go right before Christmas. Also on a Thursday at 9am, even better. I have been expecting something from the morons that own the studio for sometime so I was not shocked. They got there wish, finally got rid of anyone who knows they have no business owning a studio and can continue to ruin the business and soon sell it for the land.
Oh well back to the workout. I don't think the workout suffered from lack of focus, but more lack of nutrition. As I did not get my normal pre workout meal in before. I mean what better way to start the next chapter in your life then doing heavy dead lifts.
Yeah that sucks right close to Christmas, but as one door closes, another opens. Sounds like environment there wasn't the greatest anyhow.
Quote:
Originally Posted by jesca
That sucks! I'm sorry
I hope that you are able to find a way better job (perhaps in a competing company and help put them out of business???)
Good luck!
Thanks.
Its been a really difficult year for work, but that seems to be the way it goes for many now. I feel blessed to have so many good friends in the business and if indeed my days are done in the industry, the past 14 years have been a blast.
Have a meeting in the afternoon with another studio so I hope I can get that job and do just what you suggest Jesca!
This year has been one of immense personal growth for me. With all that has gone on with work I was able to separate those issues and not let them affect my personal goals. You would have to know me, to know that is a real feat.
Part of my unhealthy life style and weight gain came from being obsessed with my career. I worked 20+ hours a day for so long back then that I put those things first and forgot to take care of myself. Now this year I was able to focus on myself and accomplish things I never thought possible. I truly believe all of this has prepared me for today. Being let go from my job of 14 years will be hard, but I now know I have so much more self confidence then ever before, something I have always struggled with.
Now I really know what is important in my life. My wife, family, friends, helping others when I can and myself. A job can be part of those things, but should never be put ahead of any of them.
Now I really know what is important in my life. My wife, family, friends, helping others when I can and myself. A job can be part of those things, but should never be put ahead of any of them.
psst - you forgot the great beer and music!
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Pull Ups
1x3 at 20 lbs (same)
1x2 at 25 lbs (same)
1x1 at 30 lbs (same)
1x3 at 25 lbs (+5 lbs)
1x2 at 30 lbs (+5 lbs)
1x1 at 35 lbs (+5 lbs)
Barbell Shoulder Press
2x4 at 90 lbs (+10 lbs)
1x8 at 80 lbs (+10 lbs)
Cable Seated Row
1x4 at 130 lbs (same)
1x4 at 140 lbs (+10 lbs)
1x8 at 120 lbs (+10 lbs)
Reverse Wood Chop
3x8 at 80 lbs (+10 lbs)
Week 3 is over and only have one more week to strength 3. I may add another week to it as that would give me almost 2 weeks of rest during the Christmas break. The workout went well, I was in a hurry after my meeting so the rest times were a lot less then what they were suppose to be.
This year has been one of immense personal growth for me. With all that has gone on with work I was able to separate those issues and not let them affect my personal goals. You would have to know me, to know that is a real feat.
Part of my unhealthy life style and weight gain came from being obsessed with my career. I worked 20+ hours a day for so long back then that I put those things first and forgot to take care of myself. Now this year I was able to focus on myself and accomplish things I never thought possible. I truly believe all of this has prepared me for today. Being let go from my job of 14 years will be hard, but I now know I have so much more self confidence then ever before, something I have always struggled with.
Now I really know what is important in my life. My wife, family, friends, helping others when I can and myself. A job can be part of those things, but should never be put ahead of any of them.
That's fantastic, tcoy! I've been learning the same things about myself. It's a much better perspective overall.
Sorry to hear about your job. 14 years is a long time but a bad work environment is a bit easier to walk away from. I hope your interview went well!!
Oh, and GREAT workouts. It always amazes me the weights you men can sling around!!
What a great way to clear my head and just let go of all the BS from the past year. Beautiful day running on the paths through the greenway listening to some amazing tunes. This song by Modest Mouse came on and sums up my feelings right now.
"Float On"
I backed my car into a cop car the other day
Well he just drove off sometimes life's ok
I ran my mouth off a bit too much oh what did I say
Well you just laughed it off it was all ok
And we'll all float on ok
And we'll all float on ok
And we'll all float on ok
And we'll all float on any way well
Well, a fake Jamaican took every last dime with that scam
It was worth it just to learn from sleight-of-hand
Bad news comes don't you worry even when it lands
Good news will work its way to all them plans
We both got fired on the exactly the same day
Well we'll float on good news is on the way
And we'll all float on ok
And we'll all float on ok
And we'll all float on ok
And we'll all float on alright
Already we'll all float on
Now don't you worry we'll all float on
Alright already we'll all float on
Alright don't worry we'll all float on
And we'll all float on alright
Already we'll all float on
Aliright don't worry even if things end up a bit to heavy
We'll all float on alright
Already we'll all float on
Alright already we'll all float on
Ok don't worry we'll all float on
Even if things get heavy we'll all float on
Alright already we'll all float on
Don't you worry we'll all float on
All float on
The interview went well yesterday and I have some decisions to make. Its not as cut and dry as just accepting the job or being offered the job. They want me to work mostly on commission. Kind of scary in this market, but then again, I don't have much else going on these days anyway. The opportunity could be a good one for me, but the expectations of the owner maybe more then the industry can bring right now. All things that run through my mind, but I have never felt more alive in my life then right now.
Yeah on the red!!! Isn't it cool to be gaining like this? I LOVE it.
Sorry to hear about the job too but as I read your feelings on the people that let you go I have to think that it was a good thing. The upcoming weeks will be a bit scary but I bet it leads to better things for you. I find in life that scary is good for me. The more I am scared the better I become.
__________________
The BIGGER I get the smaller you look
Yeah on the red!!! Isn't it cool to be gaining like this? I LOVE it.
Sorry to hear about the job too but as I read your feelings on the people that let you go I have to think that it was a good thing. The upcoming weeks will be a bit scary but I bet it leads to better things for you. I find in life that scary is good for me. The more I am scared the better I become.
Thanks for the well wishes. Things are going well on in the job hunt, so I am kind of excited.
Almost done with Strength 3 and I could not be happier. I love NROL Strength workouts.
Squats
1x10 at 45 lbs
1x10 at 135 lbs
1x5 at 225 lbs
Strength 3 Workout 4A
Squats
1x3 at 265 lbs(+5 lbs)
1x2 at 275 lbs (+5 lbs)
1x1 at 285 lbs (+5 lbs)
1x3 at 275 lbs (+10 lbs)
1x2 at 285 lbs (+10 lbs)
1x1 at 295 lbs (+10 lbs)
1/4 Squats
3x2 at 310 lbs (+10 lbs)
Squats
1x6 at 245 lbs (+10 lbs)
1x12 at 215 lbs (+10 lbs)
Seated Good Mornings
2x135 lbs (same)
Swiss Ball Crunches
could not get do.
Another good solid workout. I had to use the other Y near my house after a day full of meetings and Its always weird working out in a different gym for me. I could have hit 300 lbs on the squat I am sure , but I want to make sure I go deep enough. My thought though on ATG / parallel squats is this. For heavy squats like this, for me ATG would put too much pressure on my knees. Towards the end my left knee always feels a bit more sore then I would like it too. I think going deeper would put much more strain on it. ATG squats are good for lower weight higher reps for more explosive lifting. But this is just my thoughts, I could be wrong.
Bench Press
1x3 at 165 lbs (same)
1x2 at 170 lbs (same)
1x1 at 175 lbs (same)
1x2 at 170 lbs (failed on last rep)
1x2 at 175 lbs (+5 lbs)
1x1 at 185 lbs (Fail help from spotter)
extra credit
1x10 at 135 lbs
1x15 at 115 lbs
1x20 at 95 lbs 1 min rest between sets
Bent Over Row
2x4 at 175 lbs
1x8 at 165 lbs (+5 lbs)
Barbell Push Press
1x4 at 115 (same)
1x3 at 115 failed last rep
1x8 at 100 lbs (same)
Wood Chop
3x8 at 60 lbs (+2.5 lbs)
A good workout today. I did a bunch of extra bench work to try to get the bench numbers up. By doing that the push press kind of suffered a bit. My chest is really feeling the workout now. I may go for a little run later on today.
Yeah on the red!!! Isn't it cool to be gaining like this? I LOVE it.
Sorry to hear about the job too but as I read your feelings on the people that let you go I have to think that it was a good thing. The upcoming weeks will be a bit scary but I bet it leads to better things for you. I find in life that scary is good for me. The more I am scared the better I become.
Quote:
Originally Posted by foodfromafar
tcoy, your strength gains continue to amaze me. Well done! I agree on the knee thing with ATG.
Thanks. Things are going as well as can be expected right now. Enjoying a relatively quite day today. Its the first day that I have not had meetings or interviews since last Thursday. I should hear back from the first place today with their counter offer.
Also on the knee thing try taking a wider stance in your ATG squats. I have learned to turn toes out more and take a wider stance for these. Not sure it that is appropriate but it makes them easier for me and that is the way powerlifters seem to do it. Perhaps someone else can weigh in here....
__________________
The BIGGER I get the smaller you look
Also on the knee thing try taking a wider stance in your ATG squats. I have learned to turn toes out more and take a wider stance for these. Not sure it that is appropriate but it makes them easier for me and that is the way powerlifters seem to do it. Perhaps someone else can weigh in here....
I will try that. My right knee got messed up years ago, so I tend to be more careful when it comes to the knee joint.
12/11/08
Warm Up
Dead Lifts 1x8 at 145 lbs, 1x5 at 225 lbs
Strength 3 Workout 4C
Dead Lifts
1x3 at 265 (same)
1x2 at 270 (same)
1x1 at 280 (same)
1x3 at 270 (+5 lbs)
1x2 at 275 (+5 lbs)
1x1 at 285 (+5 lbs)
Rack Deadlifts
3x2 at 295 lbs (+10 lbs)
Snatch grip box dead lifts
1x6 at 195 lbs (+10 lbs)
1x12 at 165 lbs (+10 lbs)
Zercher Good Mornings
2x8 at 115 lbs (+5 lbs)
Hanging Leg Raises
3x10 at BW
Finally back up to week 2 levels. I did not bonk on the dead lifts this time. I may have been able to get a bit more 1 rep max, but not nearly close to my PR. One more workout for Strength 3 and then my NROL workouts will be done for now. I may do fat loss 2 and 3 at some point, but not sure I want to do that next.
Why not hypertrophy? It seems that you have not stayed with the goal of strength and size gain long enough. Heck you just finished running a marathon. Save fat loss for springtime.
__________________
The BIGGER I get the smaller you look
Why not hypertrophy? It seems that you have not stayed with the goal of strength and size gain long enough. Heck you just finished running a marathon. Save fat loss for springtime.
Any particular program you would recommend? I am kind of tired of the NROL Hyp workouts. I was thinking of Max Strength, but that is not as much of a Hyp plan as Strength I would assume by the title.
Then again I have the other issues of March 1/2 marathon and MAYBE a full in April.
Quote:
Originally Posted by Celestialmom
Subbing to your log...I have appreciated your comments elsewhere on these boards, so why not... LOTS of red here, great workouts!
Thanks for stopping by. I am finally getting back to my old numbers before the marathon.
Quote:
Originally Posted by stingo
Power Training? Seems to be popular on these boards.
Any particular program you feel would be good. Its been great having a year of workouts to make it brainless for me.
Quote:
Originally Posted by liftintexas
my gosh, man. excellent, excellent work. what a great 2008 for you
Thank you. Strength 3 has been really fun. Deads are still down, but when I think back to a year ago, I am utterly shocked. 2008 was a good and bad year. I really hope 2009 becomes better on the work front. It can't get much worse then 2008.
I've never done any of the Power Training workouts, but a lot of people (I think it started with Jane) seem to really like them. They appear to be flexible in that you can choose your exercises and not very time consuming.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I've never done any of the Power Training workouts, but a lot of people (I think it started with Jane) seem to really like them. They appear to be flexible in that you can choose your exercises and not very time consuming.
I was not aware Power Training was the program. Is it a book or is there a link to it?
I second the Power Training program. It is a powerful program because you get to pick and chose exercises. Alternately you can make one up like I do. Alan has a specific program for me but I make up the exercises within that program. He has me doing a strength day and a Hypertrophy day each week. It is intense as all get out and keeps me entertained because I get to pick out the stuff I want to do. (within his guidelines of course)
__________________
The BIGGER I get the smaller you look
Linear Mode
