Blood, Sweat, Iron, and Men in Singlets

10/17/11

Bw: 147.8

W2D1
-Overhead Press
45x2x5
55x3
65x3
70x3
80x3 =10 PR
ERM= 107
-DB Seated Press
15x10
35x9
30x4x10
-DB Rows
35x12
70x10
65x4x10
-Rope Pushdowns (on a real plate machine rather than my pulley system with plates)
20x12
50x5x10

Followed up with 5 80 yard sprints up a incline, 15 2 full court basketball sprints, 5 150m sprints.

Solid lifting today, wish I could’ve been home to push the prowler rather than do the unchallenging sprints, but got comittments. Back later with nutrition for the day.

Wow man this is an interesting log. Why are you so set on 145lb? You are so young and with the amount of dedication clearly shown in this log, you could have no problem moving up a weight class and still staying lean.

[quote]arramzy wrote:
Wow man this is an interesting log. Why are you so set on 145lb? You are so young and with the amount of dedication clearly shown in this log, you could have no problem moving up a weight class and still staying lean.[/quote]

If my calculations are right I’m somewhere near 6-8% bodyfat as of right now. Its not so much of only my decision, but also my coaches. We have someone who is going to 152, a friend of mine, and we agreed with the coach that we’d both be better off not fighting each other for classes and just taking 145 and 152 respectively.

Hell, if it was up to me I’d hit up White Castle everyday and bulk to 300 and cut down to 220 something lean. Not exactly that simple, but you understand the point. Thanks for stopping by by the way.

10/17/11

Nutrition:
-2 eggs, 1/2 cup oats, whey shake in coffee
-Tuna, Apple, 1/8 cup almonds, whey shake
-1/8 cup almonds
-Whey shake with 2 tlbs peanut butter
-2 medium sized pork chops and some spinach

Was pleased with my eating today going to keep it up through the week clean as possible as always.

10/18/11

No lifting today. Wrestling practice 715-830 later on.

Nutrition
-2 eggs, 1/2 cup oats, whey shake in coffee
-Tuna, Apple, Whey shake, and 1/8 cup almonds
-1/8 cup almonds
-Some wierd mushroom chicken soup, chicken breat 1 small leg, 1/2 cup brown rice, 1 50cal whole wheat bread some peanut butter (a little overdone due to practice tonight)
-Whey shake after practice

BW: 147.6

10/18/11

Awesome practice, worked on mainly duck unders and spiral rides. About to go contrast shower then hit up the foam roller. Deadlifts tomorrow afternoon, lets pull a PR.

10/19/11

W2D2
-Deadlift
105x5
130x5
155x3
180x3
210x3
235x3 =10 (No PR here today but no big deal as I really want to concentrate on saturday with squats)
ERM=313
-RDL
85x12
140x5x10
-Front Squat
BarxSome
75x10
115x3x10
115x8
105x10
-Sit ups
7.5x4x20
-Banded Ab Pulldowns
30 reps with my heavy and mediums

Pretty good lifting today, went on to do some circuits with burpees, gauntlet squats, swings, and 1 arm snatches because it was raining so the prowler wasn’t an option. Back with nutrition later.

10/19/11

BW: 146.4 (Awesome as I’ve been stuck at 147s for at least a week and a half. See if we can hold it below 147 for tomorrow.)

Nutrition:
-2 eggs, 1/2 cup oats, Whey shake in coffee
-Tuna, Apple, 1/8 cup almonds, whey shake
-1/8 cup almonds
-Whey shake with 2 tlbs peanut butter
-A lot of chicken and 3/4 cup green beans

Good eating today, was proud of myself keeping it clean again until the weekend.

10/20/11

Today I didn’t have any lifting. I did some incline treadmill walking and burned 350 cals there. Went on to do 10 50yard sprints with 30 seconds rest inbetween. Good day overall, back later with nutrition.

10/20/11

BW: 146.2

Nutrition:
-2 eggs, whey shake in coffee, 1/2 cup oats
-Slices of deli turkey, Apple, 1/8 cup almonds, whey shake
-1/8 cup almonds
-Whey shake with 2 tlbs peanut butter 100 cals from a cookie
-BBQ chicken with a couple bites of beans

10/21/11

W2D3
-Bench Press
55x5
70x5
85x3
100x3
110x3
125x3 = 9 PR
ERM= 162
-DB Incline Bench
20x10
40x2x10
40x8
35x10, 9
-Chins 30 reps total
11/8/6/5
-Straight Bar pushdowns
20x12
70x3x10
60x2x10

Good work today, set a PR. Followed up with 10 2 full court basketball sprints and 200 calories burned from incline treadmill walking.

10/21/11

BW: 146.8

Nutrition
-2 eggs, 1/2 cup oats, whey shake in coffee
-Tuna, Apple, Whey, and 1/8 cup almonds
-1/8 cup almonds
-Whey shake with 2 tlbs peanut butter
-Roast Beef, Green Beans, Blueberry Yogurt and a bit of chocolate

Not bad considering its a weekend.

10/22/11

BW: 146.0

W2D4
-Squat
90x5
115x5
135x3
160x3
180x3
205x3 = 3 (Hit this for 6 3 weeks ago, but I was also 5 lbs heavier in my bodyweight. Upsetting to say the least.)
-GM’s
70x12
105x5x10
-Leg Extensions
90x10
130x3x10
125x2x10
-Leg Raises
3x20
-Side Bends
25x2x12

Since last night my stomach has felt like absolute shit took me an hour to even get off the couch and convince myself I had to lift today. Just feels absolutely terrible, resulting in a bad session. Happens

Followed the lifting with 20 prowler pushes with #35’s and 10 backward pulls with it as well.

10/22/11

Nutrition:
-Just one of those days where you have an epic battle with food and you re-tell it for years to come. Not worth even sharing because it would scare people.

10/23/11

No lifting today felt good to get some rest.

BW: 145.6 (Close!)

Nutrition:
-2 eggs, 1/2 cup oats, whey shake
-Tuna, Apple, Whey shake, 1/8 cup almonds
-Powerbar Protein (Just for a changeup for today)
-1/16 cup almonds
-Dinner out: rigatoni, bread, chicken, shrimp, salad, and mushroom/pepper were some of the ingredients.

10/24/11

W3D1
-Overhead Press
45x2x5
55x3
70x5
75x3
85x1 =6 (Pretty sure this is an all time PR)
ERM= 102 (Down from before but so is BW so no big deal)
-DB Military press
15x10
35x10,7
30x3x10
-DB Rows
35x10
70x10
65x4x10
-Rope Pushdowns
30x10
70x5x10

Good workout today wish my overhead pressing had gotten two more reps, but it happens. Expected it especially with weight being down.

10/24/11

BW: 146.4

Nutrition:
-2 eggs, 1/2 cup oats, whey shake in coffee
-Tuna, Apple, 1/8 cup almonds, Whey shake
-1/8 cup almonds
-Whey shake with 2 tlbs peanut butter
-1 1/2 porkchops, some noodles, green peas, and a tiny bit of chicken

Not bad eating tonight, feeling a little bit hungry but its looking to be no practice tomorrow so at least I get a week off in that department.

Forgot to add that after the lifting me and another wrestler did 24 50m sprints and 1 100m sprint. Good workout overall.

10/25/11

No lifting or wrestling today. Ended up walking on an incline to burn 400 cals and calling it a day. Really want to set a deadlift all time PR tomorrow so made sure I wasn’t going crazy with conditioning today. Back later with nutrition.

10/25/11

BW: 146.0

Nutrition:
-2 eggs, 1/2 cup oats, whey shake in coffee
-6 Slices deli turkey, apple, whey shake, 1/8 cup almonds
-1 Hard boiled egg and a handful of cranberry chocolates (couldn’t resist)
-Whey shake with 2 tlbs peanut butter
-Lots of london broil, Green peas, a bite of mashed potatos (literally a bite), and some s/f free jello

Not bad except for the damn chocolates, so good though.

10/26/11

W3D2
-Deadlift
105x5
130x5
155x3
195x5
220x3
245x9 PR (Missed 10 at lockout)
ERM= 318 Not an ERM PR but a PR since I’ve never even done 245 before.
-RDL
85x12
140x5x10
-Front Squat
75x8
115x10,10,8
105x8
95x10
-Sit ups
7.5x3x20
-Side Bends
25x2x14

Good day set a nice deadlift PR but front squats were so taxing, felt dead by the time I got there. Oh well, its assistance work anyway.