T Nation

Losers Always Whine About Their Best...


#1

No fancy splits here, no workouts where I need a printout to remember. Lifting for a goal, 190lbs by December 1. Going with OLAD and college food.

Height: 5'11"
Weight: 220lbs
GOAL: 190lbs on 12/1

Splits:
Monday - Squats
Tuesday - Bench Press
Thursday - Rows
Friday - Deadlifts
Saturday - Military Press

Monday/Tuesday
Squats:
135x5
145x5
155x5
175x5
135x5
155x5
175x5

Bench Press:
135x5
145x5
155x5
165x5
135x5
150x5
165x5


#2

Today's and Yesterday's workouts:

Thursday
Rows:
95x5
105x5
115x5
125x5
95x5
115x5
125x5

Today
Deadlifts:
135x5
155x5
175x5
185x5
135x5
165x5
185x5


#3

I decided to add in a short complex just to see how it would go (pulled it from the recent article). Went pretty well, going to do the full thing tomorrow.

Military Press:
85x5
95x5
105x5
115x5
85x5
105x5
115x5

Cosgrove Complex:
Deadlift
Romanian Deadlift
Rows
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

4x3x2x1 x 65


#4

I felt pretty good today after my required sets (probably could have gone heavier), so I went ahead and did a could of heavy singles to finish out my day.

Squats 6x3
165x3
175x3
185x3
165x3
185x3
195x3
215x1
225x1


#5

Sorry for no posts the last couple of days, been real busy with work during my spare time.

Tuesday
Bench Press 6x3
155x3
165x3
175x3
155x3
165x3
175x3

Cosgrove Complex
6x5x4x3x2x1 x 65 (Moving up to 70x4 next time)

Thursday
Rows 6x3
115x3
125x3
135x3
115x3
125x3
135x3

Today
Deadlifts 6x3
185x3
195x3
205x3
185x3
195x3
205x3


#6

Well, first weigh in was today and came in at 213. Not a bad first two weeks but by my calculations that should leave me two pounds shy so gotta eat better than i have.

Saturday
Military Press 6x3
115x3
125x3
135x3
115x3
125x3
135x3

Today
Squats 5-3-2
185x5
200x3
225x2


#7

Tuesday
Bench Press 5-3-2
165x5
185x3
205x2

Thursday
Rows 5-3-2
115x5
125x3
140x2

Friday
Deadlifts 5-3-2
185x5
205x3
225x2

Today
Military Press
95x5
115x3
125x2


#8

Finally the week off is here, and I can honestly say it is welcome. With my week off, I'm going to experiment with the 12-hours of sleep a day protocol that Dan John mentioned in an article a while back. Today was day 1, and I'm going to end up totaling 11 hours. That last hour was hard to get in, before both my naps I could not get myself to fall asleep. Ate nothing but eggs and some veggies today, and feeling pretty good. We shall see what I weight in at on Sunday.


#9

Started a new month today, and weighed in this morning at 209, which puts me 19 pounds from my goal with two months to go.

8/31: 220lbs
9/14: 213lbs (-7.0)
9/28: 209lbs (-11.0)

Today
Squats 7x5
145x5
155x5
165x5
175x5
145x5
155x5
175x5


#10

Been a busy week with a whole bunch of exams, so I had to push back Tuesday's and Thursday's workouts each a day. So far I'm a little disappointed with the progress I've made so far with the weights, but I think it can be attributed to the low calories I'm taking in, and that the first round might not have been exactly dialed in in terms of the proper weights.

Bench Press 7x5
140x5
150x5
160x5
170x5
140x5
155x5
160x5

Notes: I felt pretty good at the end so I added in another set of 185x2.

Rows 7x5
95x5
105x5
125x5
135x5
95x5
115x5
135x5

Cosgrove Complex 6x75


#11

Sorry for the lack of posting over the last week, I have been hit with the flu and did not get out of bed for a good 6 days. Sunday was the first day I was feeling well enough for a full days worth of moving around, and I got back into the gym. Naturally, this completely threw off the OLAD sequence, so I restarted it yesterday with the 7x5. However, I was due for a weigh in yesterday, and came in at 199.5. At the halfway mark, I am now only 9.5lbs away from my goal, although, the last week of loss is probably just as much muscle as fat, since there was not much eating involved.

8/31: 220lbs
9/14: 213lbs (-7.0)
9/28: 209lbs (-11.0)
10/12: 199.5 (-20.5)

Yesterday
Squats 7x5
155x5
165x5
175x5
185x5
165x5
175x5
185x5