Cycle 1, Week 4, Day 3 (deload):
My bodyweight was 186 lbs this morning. Hopefully I’ll start losing little by little soon since I’ve been following my stated “diet plan” for about 2 weeks.
Flat Bench (30 seconds max rest):
120 x 5
150 x 5
180 x 5
Incline D.B. press (slow with a big squeeze):
50 x 15 for 5 sets
Seated calf raise:
90 x 20 for 3 sets
I substituted T-Bar row for dumbell rows (slow and controlled):
2 plates x 10 reps for 5 sets
I ran a superset of pressdowns and bent laterals:
120 x 15 for 3 sets
+
20 x 15 for 3 sets
I’m grateful for the deload since my left shoulder was starting to carry residual soreness deep within the joint, pop a lot more and overall just acting like a whingey tart.
It looks like there’s a meet coming up in my area November 10th.
It has full meet, bench only and team competitions.
If my bench and bodyweight are where I want them to be in the short term, 350 and less than 181 respectively, I might give it a shot.
I might do it regardless of bodyweight and strength numbers, just for the experience.
Yesterday should have been a cardio day but I was lazy and sore. I mostly sat around reading some of the troll threads on here, good lord there are some epic ones!
I only jogged a bit over 1.5 miles this morning and that was at a slow pace. My legs are still a bit sore from the drop sets of leg extensions and I just wasn’t feeling it this morning.
O.H.P. (I had to lift at home so I had to clean the weight from the floor and I don’t have any 2.5’s, only 3’s.):
116 x 5
136 x 5
156 x 5 (Should have been 150…oops.)
Pushups (no dip station at home):
They were mostly bodyweight but my son hopped on my back for a few sets, so +45 lbs on those.
5 sets to failure
Chins (I use chin/pull up loosely. I don’t get into the supinated vs pronated distinction.):
5 sets of 10 at bodyweight
I just did the bare minumum since I don’t particularly enjoy lifting at home and I gave the wife a firm rodgering this morning so I was a bit pooped.
Cycle 2, Week 1, Day 2:
Skipped cardio today and went straight to lifting
Deadlift:
205 x 5 (sumo)
235 x 5 (sumo)
265 x 10 (sumo. I stopped at 10 and decided to try for a bit more weight)
315 x 1 (sumo. My left knee said “pock” and the weight oozed off of the floor.)
315 x 1 (conventional. It felt like 225.)
365 x 1 (conventional. The bar is slipping out of my hands. They are chrome with very smooth knurling and they suck…plus the sun was in my eyes. :))
Good Morning:
185 x 12 for 5 sets
Seated calf raises (between sets of good mornings):
230 x 10 for 3 sets
Ab wheel roll outs (directly after calf raises):
bw x 10 for 3 sets
Hanging leg raises:
bw x 15 for 5 sets
Shrugs (* = no rest):
315 x 10
405 x 5 (barely able to hold it)
315 x 10*
225 x failure*
135 x failure*
I’m going to alternate between shrugs and the cal strength death march and definitely work on my grip.
The wife and I jogged/walked 3.2 miles this morning after dropping the kids at school. It felt pretty good even though I was a bit stiff from the deads yesterday.
I’ve never run an actual 5k event before and it was pretty neat. I think I’ll do them regularly from now on.
We didn’t set a blazing time, just a nice, slow trot, and ended up at 41:10. I’d like to eventually get below 30 minutes.
Hey, Jonny Jackson still runs on a regular basis and he’s big AND strong.
I think I’m just going to ignore my bodyweight and aim to lean out a bit while building strength and increasing my running ability.
In other words I still haven’t lost a &@(%ing pound.
It was soooo tempting to deviate from the program and go for a higher 1rm, but I would be shooting myself in the foot so I stuck with the program.
Good Morning (I think I’m finally getting the hang of these. I’ve been playing around with bar and foot placement and I’ve finally found a combination that feels good. I might go heavier next time.):
185 for 5 sets of 12
Hanging leg raises (between sets of good mornings.):
bw for 5 sets of 15
Shrugs (right hand- left hand) (* = no rest):
365 x 5 (supinated - pronated)
365 x 5 (pronated - supinated)
405 x 5 (supinated - pronated)
405 x 5 (pronated - supinated)*
365 x 5 (supinated - pronated)*
315 x failure (pronated - supinated)*
225 x failure (both pronated)*
135 x failure (both pronated)*
As a finisher I did the Cal Strength Death March from one end of the gym to the other then back with 25’s. Got some funny looks…more than usual.
Bench Press:
215 x 3
245 x 3 (felt heavier than it should have)
275 x 4…in the quiet words of Lil’ Jon, “WHAT?”
Shit. Time to back off a bit, I guess.
Hi there. This is Eddie, your shipboard computer, and I’m feeling just great, guys! Wanna get fatter and weaker in just 90 days? I’ll show you how!!
Incline d.b. press (BB rep speed with a stretch at the bottom and squeeze at the top):
70 x 15 for 5 sets
Dumbell rows (more bb rep scheme, yada, yada…):
80 x 10 for 5 sets
Just picked up some lifting straps. These should help immensely with the smooth, slick bars at my gym. Hopefully I’ll pull some respectable weight soon!
O.H.P.:
135 x 5
155 x 3 (should have been 150, I left my program at home)
165 x 5 (my back said, “Put on a belt, bitch!”)
165 x 8 (belt installed, PR!!!)
Dips:
bw 50 x 15
bw 75 x 15
bw 75 x 15
bw 75 x 15
bw 50 x 15 (only rested as long as it took to remove a 25 from the chain on the belt)
Seated calf raise (between sets of dips):
230 x 7 for 5 sets
Chins:
bw x 10 for 5 sets
All in all it was a pretty good workout. I’m looking forward to using my straps tomorrow!
Deadlift (Sumo):
235 x 5
265 x 3
295 x 10 (I think I’ll man up and reprogram with a higher 1RM.)
Good Mornings:
185 x 12 for 5 sets
Tibialis Raise (between good morning sets):
40 x 15 for 5 sets
Shrugs(drop sets):
225 x 10
315 x 5
365 x 5
(Straps on)
405 x 5
455 x 5
495 x 5
405 x failure
(straps off)
315 x failure*
225 x failure*
135 x failure*
I did decline sit ups instead of hanging leg raises since somebody was camped out on that particular piece of equipment.
Sit ups:
bw x 15 for 5 sets
Afterward I jogged a mile at 5 mph with a 5% incline.
