5. Bent Over Row - 3x6 at 150lbs. Would be a PR, but form was sloppy, so I'm not counting it.
6. Overhead Press - Sets of 6, 6, and 4 at 110lbs. I finished out the last two reps to get a set of six at the end, but they became push presses.
Diet
Cals: 1946
Pro: 171
Fat: 58
Carbs: 187
Net Difference from Goal: -854 calories
Notes
I've been fortunate to be getting good sleep over the last few days. I've been getting 7 or 8 hours with only a handful of interruptions.
I did a full body workout today. I'll do no weight training on Wednesday or Thursday. I'm counting this as a partial deload. I just had three days off, and I'm taking the next two days off. I know that it's not really a deload, but it's definitely less than my usual volume.
Congrats on the PR's. It is a great feeling when you exceed previous marks. Congrats on the sleep too. I wish I could do as well in that area. Enjoy your time off, rest that body up and then come back next week kicking it up a notch!
__________________
45 yr. old Pastor, Father and Husband.
I started to train to save my life, now I train to live my life.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Deadlift
135 x 3
205 x 3
255 x 2
295 x 2
315 x 3
335 x 2
340 x 1
340 x 1
This wasn't a PR! But it was a confidence booster as it's been a few months since I've lifted over 300lbs.
Overhead Press - 115lbs. x 6, 6, 6, and 5! Oh, so close! Technically its a PR, but I want to get all six reps in on all the sets.
Diet
Cals: 2183
Pro: 147
Fat: 57
Carbs: 269
Net Difference from Weekly Goal: -1027 calories
Notes
170.6!!! I guess that I'm not gaining any weight! I'll keep this up for another week or two to see what happens. Weighing in on Friday morning is a big difference from Monday morning.....especially after a tailgating weekend!
Had a great time watching the Ravens stomp the Browns at the stadium. Stuffed my face at the tailgate! I think working out on Friday and Sunday is going to be a good thing.
Great workout Chad. How bout those skins losing to the lions? I am so tired of hearing about the deadskins, should quiet everyone for few days. I do feel bad for Jim Zorn though, Hall of Fame Career and then gets to deal with the team he has. What a waste of talent. Now if only the Cowgirls will lose.
My lowly Rams are competing for the first pick, so I am supporting my son's Saints this season.
__________________
45 yr. old Pastor, Father and Husband.
I started to train to save my life, now I train to live my life.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
All things are looking great in here! You seem to have found maintenance fairly easily. Easy for me to say, right?
Anyway, you seem comfortable and you are hitting good PR's, so you are building a bit of muscle.
So are you wanting to bulk now? I should know this, but I remember that you were really concerned about hitting a low weight number for a while, so that makes me wonder if you are interested in raising that number at all . . even if it's muscle gain?
__________________
***********************
If you weren't born drop dead gorgeous, be thankful for the opportunity to develop character first.
All things are looking great in here! You seem to have found maintenance fairly easily. Easy for me to say, right?
Anyway, you seem comfortable and you are hitting good PR's, so you are building a bit of muscle.
So are you wanting to bulk now? I should know this, but I remember that you were really concerned about hitting a low weight number for a while, so that makes me wonder if you are interested in raising that number at all . . even if it's muscle gain?
Well, I'm trying to get confirmation that this really is my maintenance level. But, if I was really trying to be a bit more scientific about it I'd have to be more strict than I am now. But, after 18 months of dieting and 9 months of logging every morsel of food, I'm a bit tired of regimented dieting.
I do want to add some muscle back on. My idea was to get to 165lbs, which I believed would have put me at 11-12% body fat. And going by what I've read (see: Lyle MacDonald) that was the optimal point to begin a bulk. I'm not so much concerned with bulking now, I'm going to try a period of recomposition, but if I gain a couple of pounds....oh well. I just don't want to gain anymore than 2 pounds per month.
Quote:
Originally Posted by bamazav
Great workout Chad. How bout those skins losing to the lions? I am so tired of hearing about the deadskins, should quiet everyone for few days. I do feel bad for Jim Zorn though, Hall of Fame Career and then gets to deal with the team he has. What a waste of talent. Now if only the Cowgirls will lose.
My lowly Rams are competing for the first pick, so I am supporting my son's Saints this season.
Yep, The Skins are a waste of talent. I grew up a Skins fan. But, after Joe Gibbs retired (again) and Sean Taylor passed away I just couldn't get excited about them anymore. Now that Snyder is back in charge there is no hope for that team. And they treat their fans like dirt....how can you support that?
Don't know much about the Rams, but I do think that the Saints are an organization headed in the right direction.
4. Overhead Press - 6, 3, 6, and 6 reps at 115lbs. So close!
5. Bent Over Row - 4x6 at 115lbs. I've been able to do much heavier, but only with a great deal of body "english" so I decided to lower the weight an concentrate on more strict form.
Notes
My training partner cracked three ribs at his sons football practice. He's out of commission for a few weeks.
Looking for the silver lining... I s'pose the rib situation takes P90X off the table for now?
In all seriousness I broke a rib a few years back. Hurt like the devil. Still does, from time to time, especially when it's about to rain and when I do a lot of core work.
Thanks, everyone! My buddy's physician confirmed that its actually FOUR cracked ribs! He said to the doc, "When can I start exercising again?" The doc said, "In about six weeks." He said, "Doc, that's not going to work. I have a routine that I'm trying to follow."
You gotta love it. I told him that I refuse to workout with him for at least two weeks. He actually showed up at my house the morning after it happened (before the x-rays). We started out warm up jog down my street. He made it about half way before he double over. He's a tough guy.
Weight: 173.6. I got all fat! Three pounds in one week is a bit more than I wanted, but you can never tell if it's really tissue gain or water. I ate about an average of 2900 calories per day. So, I expected a little gain this week. And, what I failed to account for was that my activity level dropped this week. Typically, I workout 6 days per week (4 lifting, 2 cardio) but I dropped the cardio this week, and went to a 3 day routine. I tend to favor three full body days, but I usually don't do that when I'm training with my buddy. So, I added 100 calories when I should have dropped 200 or so. No big deal!
Sleep: 6.5 hours
Exercise
Deadlifts - 8 x 3 at 315lbs. Big PR! It was brutal!
Overhead Press - 4x6 at 115lbs. Finally! I got it!
Bent Over Row - 4x6 at 115lbs.
Notes
I came home from work a bit early today, but I had a bunch of paperwork to do. My daughter said to me, "Daddy, do you want to have a party with me?" I said, "Sorry honey, but I have to do some work. I'll play with you later."
Later when I was giving the kids their bath she picked up the soap and said, "I've got a nice chunk of cheese for you." I said, "I'm not a mouse." She responded, "Well what are you then?" I said, "I'm a daddy." She said, "Oh, Well I've got a nice chunk of work for you then."
I came home from work a bit early today, but I had a bunch of paperwork to do. My daughter said to me, "Daddy, do you want to have a party with me?" I said, "Sorry honey, but I have to do some work. I'll play with you later."
Later when I was giving the kids their bath she picked up the soap and said, "I've got a nice chunk of cheese for you." I said, "I'm not a mouse." She responded, "Well what are you then?" I said, "I'm a daddy." She said, "Oh, Well I've got a nice chunk of work for you then."
I've been working on coordinating a work project. There was a hiking trail that was recently damaged when a tornado came through our area. The tornado cut a path of trees down leaving a huge mess and obstructing the path with fallen trees for about a 50 yard stretch. We had wanted to volunteer to do something in the local community and I stepped up to coordinate and arrange the volunteer mission. So, fixing this trail was what I chose for us to do.
Today was the work day. I have four guys with chainsaws, and myself. We hiked about a mile back to the area and spent about three hours cutting the trees down and tossing the logs into the surrounding woods. They cut. I tossed. So, after all of those deadlifts yesterday I found myself having to do the same motion to flip and roll and lift these logs.
Woodtossing is good, I know it
We always do it in spring, cutting back some woods and I throw it over the ditch or on the trailer. Sometimes I ask them to cut bigger parts, because they do it at a time I would otherwise go to training it must be proper training replacement!
I see your training is indeed going well - I would almost go have some calcium channel blockers but of course I know better than that.
My kids are in that stage where they are trying to get a grasp on humor. They spent dinner time last night telling us knock-knock jokes. Here is an example of my 2 year old sons favorite joke:
Isaac: Knock Knock!
Me: Who's there?
Isaac: Banana, Baby Isla, Chicken in the bathtub.
Me: Banana, Baby Isla, Chicken in the bathtub, who?
Isaac: Banana, Baby Isla, Chicken in the bathtub....uh....Isaac, Swingset! HA! HA! HA!
It's actually quite funny, just not for the reasons that he thinks.
YEAH on the deads. I don't ever mind a few lbs of weight gain if my deads go up. LOL! I love that song Bytsi.. Great reminder for all... It makes me cry.
__________________
The BIGGER I get the smaller you look
Front Squat - 4x6 at 180lbs. This is a PR! Grueling!!!
Bench Press - 4x6 at 180lbs. This is a PR!
Overhead Press - 115lbs. x 6, 4, 6, and 3
Notes
I'm going to be leaving town this weekend for a church retreat. I won't be exercising at all on the weekend as I usually would. I found that I like to take certain situations in my life and try to use them as ways of changing up and challenging my lifting. So, I'm going to be doing two session per day (cardio in the AM and lifting in the PM) for the next couple of days. I'm going to push the overall workload to deliberately overreach. I'm also hoping to have a session on Friday morning. Then I'll take the two days off for the weekend. I want to push it and see just what I can do! That would be eight session in five days; three cardio and five resistance training.
Of course, I might chicken out by tomorrow and change my mind!
Found your log. Funny how I used to think you were a female because of how you interact with the wimmenz here..
So you work out in the basement. How do you check your form is correct? Probably it's not going to matter much at all if you work out at home or in a gym, since in 9 out of 10 gyms trainers "don't know squat, never mind front squat, hang cleans etc. " or just don't say anything to help you.. so you're on your own after all.. best thing of working out at home = not having to wait for anyone.
Bad thing : getting yourself motivated to actually *do* things, which should be weird since access is so easy. Maybe it's the company of others that make us comply?
On your weight gain... Virtually impossible. You would have had to have eaten almost 10,000 extra calories that week. Assuming you're even close to that 2900 a day... It's probably just your time of the month.
Quote:
Originally Posted by chaddukes
Notes
I came home from work a bit early today, but I had a bunch of paperwork to do. My daughter said to me, "Daddy, do you want to have a party with me?" I said, "Sorry honey, but I have to do some work. I'll play with you later."
Later when I was giving the kids their bath she picked up the soap and said, "I've got a nice chunk of cheese for you." I said, "I'm not a mouse." She responded, "Well what are you then?" I said, "I'm a daddy." She said, "Oh, Well I've got a nice chunk of work for you then."
Adorable and sorta sad. I've had a few of these over the years. In a way, they help get me back on track.
As to the knock-knock jokes, all I can say is that was my son, five years back. At 12, he's better, but not much. Some people just don't have it. He's a funny guy, but it's with the little comments and sarcastic remarks, not the jokes.
Been a while since I heard that one. Thanks for linking the original and not the rocked up late 90's cover version.
Now, my log is multimedia!
Quote:
Originally Posted by Miss Deadlift
Woodtossing is good, I know it
We always do it in spring, cutting back some woods and I throw it over the ditch or on the trailer. Sometimes I ask them to cut bigger parts, because they do it at a time I would otherwise go to training it must be proper training replacement!
Yep, they looked at me funny when I asked them to stop cutting the logs so small! I said, "Hey, it's a waste of time and we have a limited amount of fuel."
Quote:
Originally Posted by Espi
Found your log. Funny how I used to think you were a female because of how you interact with the wimmenz here..
So you work out in the basement. How do you check your form is correct? Probably it's not going to matter much at all if you work out at home or in a gym, since in 9 out of 10 gyms trainers "don't know squat, never mind front squat, hang cleans etc. " or just don't say anything to help you.. so you're on your own after all.. best thing of working out at home = not having to wait for anyone.
Bad thing : getting yourself motivated to actually *do* things, which should be weird since access is so easy. Maybe it's the company of others that make us comply?
Well, I like the wimminz! And the most active logs are by women. But, I look at most of the logs that are regularly updated.
As for checking form. I let the results the next day tell me if my form is good. I'm simply not strong enough to deadlift over 300lbs with bad form. I can do it......but I won't be able to walk the next day. But, I find technique to be very intuitive. After doing it, reading about it, and watching some videos it just seems natural. But, I started these exercises at very light weights and I'm continuing to add load every week. I started deadlifts off at 90lbs. and front squats at 95lbs. There are some exercises that I don't do because of the form issue. I switched from back squats to front squats particularly for that reason. It's hard to do front squats wrong as long as your weight is on your heels.
It's definitely easier to stay on track when you have a partner, which I usually do. But, I have two big things that motivate me. The pictures that I have of my formerly fat self. And my amazement at my own abilities. I never in a million years thought I'd be able to do this. In school I was almost always the kid with the fastest mile time, but couldn't do a chin up. Now, I struggle to run a mile without stopping but can deadlift in the mid 300's. And I just started. I'm amazed to think where I could be in five years!
Quote:
Originally Posted by Lost Dog
On your weight gain... Virtually impossible. You would have had to have eaten almost 10,000 extra calories that week. Assuming you're even close to that 2900 a day... It's probably just your time of the month.
Adorable and sorta sad. I've had a few of these over the years. In a way, they help get me back on track.
As to the knock-knock jokes, all I can say is that was my son, five years back. At 12, he's better, but not much. Some people just don't have it. He's a funny guy, but it's with the little comments and sarcastic remarks, not the jokes.
Lots of PRs in here! Awesome!
Thanks! I can't even imagine my kids at 12 years old. MY oldest is four and I have a hard time comprehending that sometimes.
I'll get some pamprin and some chocolate, maybe a copy of cosmo and weather out my "time of the month."
Your kids are cute. I have nephew that is 4 and depending on the hour will tell you if he is cheering for the vikings or the bears.
Tell that boy to pick a side!
My children do that as well actually. They will alternately cheer for the Redskins, or the Ravens, or the Maryland Terps, or the Georgia Bulldogs. My daughter likes, "the guys in red."
And every sport is football. Basketball is football, baseball is football, if it's a sport that involves a ball.....it's football!
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