(08/31/2008)
-50m freestyle sprints x 12
(09/01/2008)
-Power Cleans - 3 x 10, 145 lbs
-Deadlifts - 3 x 10, 240 lbs
-Lunges - 3 x 10, 140 lbs
-Seated Calf Raise, 2 x 33, 1 x 30, 95 lbs, 1 x 20 with 2 second pause at top and bottom, 45 lbs.
Decent gain still on Power Cleans. Hopefully i can maintain as much strength as possible while cutting to 10%.
(09/03/2008)
-Flat BB Bench - 5 x 5, 265 lbs, 1 x 300, 0 x 315
-Bent BB Rows - 5 x 5, 185 lbs
-Incline BB Bench - 5 x 5, 185 lbs
-Hammer Strength T Bar Rows - 5 x 5, 125 lbs
-Hammer Strength Bicep Curls - 5 x 5, 95 lbs
-Seated Horizontal Rows - 5 x 5, 180 lbs
Nice bench day again, except… when I went for 315, my spotter grabbed right when I started to slow down as opposed to stopping or moving down… I really think I could have gotten it. Oh well, Ill get it for sure next time.
5 x 3 minute rounds of jump rope, 1 minute rest between each round. This was tougher than I thought it was gonna be.
(09/05/2008)
-Parallel Squats - 5 x 5, 325 lbs (missed last rep)
-Hanging Pike Raise - 5 x 5, 10 lbs
-Hack Squat Hammer Strength - 5 x 5, 360 lbs
-Smith Machine Calf Raise 28,22, 20, 185 lbs, 1 x 20, 135 lbs.
Good progress on squats although missed last rep barely. Other lifts didn’t move much. Hacks are hard… in a good way.
(09/06/2008)
-OH BB Press - 5 x 5, 135 lbs
-Chins - 5 x 5, BW +50 lbs
-Dips - 3 x 18, BW
-Upright Rows - 5 x 5, 100 lbs
-Front DB Raises - 5 x 5, 30 lb DBs
Mixed Feelings about today. Very strong on OH press for me. On Chins, I got the last rep with 50 lbs hanging that I missed 2 weeks ago but I also lost about 5 lbs in BW since then… so really no better. I am backing off on heavy dips for a while till my tendon feels better. 3 sets of 18 was kinda nice, felt a nice burn afterwards.
I did the DB raises before the rows… big mistake. I tried to go with 110 on rows and it was not happening. I had to back it off to 100, 10 lbs less than last time. Lesson learned.
The wife and I did swimming sprints today. The way we structured it is she would swim a 25m, balls to the wall. When I see her hit the wall, I do the same thing. When I hit the wall, she heads back. Rinse, repeat. So, we pretty much did 25ish second freestyle sprints with 25ish seconds rest for ten minutes.
I am digging doing my HIIT in the pool. Both because my wife will do it with me and cause I hate sprinting and doing things outdoors in Houston cause it is hot as fuck still.
(09/08/2008)
-Cleans - 5 x 5, 175 lbs
-Deads - 5 x 5, 300 lbs (missed last rep)
-Lunges - 5 x 5, 165 lbs
-Standing Calf Raises - 1 x 8 with ten second pauses at top and bottom, 135.
Well, I hit a wall on deadlifts. I think my form was kinda lacking on the last couple sets and I didn’t even try the last rep cause I would have dropped the bar out of my weak ass hands. Even though I am using a split grip I am still having trouble.
25m freestyle sprints with 25ish seconds rest, 10 minutes.
(09/10/2008)
-Flat BB Bench Press, 3 x 10, 225 lbs
-Bent BB Rows - 3 x 10, 160 lbs
-Incline BB Bench, 3 x 10, 165 lbs (missed last three reps)
-Seated Horizongal Row, 3 x 10, 165 lbs
-Skullcrushers, 3 x 10, 70 lbs
-Standing DB Curls, 3 x 10, 35 lbs
-Seated Hammer Strength Curls, 3 x 10, 65 lbs
Gains are stalling a bit. Hopefully I will be at my goal of 10%ish in a month or so, so I can get back on the eating and wagon.
(09/11/2008)
-Parallel Back Squats, 3 x 10 - 280 lbs
-Hammer Strength Hack Squats, 3 x 10 - 290 lbs
-Horizontal Calf Raise Machine, 1 x 18,17,16, 190 lbs, then 1 x 17, 90 lbs with 2 second pause at top and bottom.
-Leg Curl, 3 x 10 - 115 lbs
Weird. Felt great today. All lifts improved. Yesterday was dogshit, today was great… Ill take what I can get.
Yesterday’s attempt at a workout (09/14/2008)
Ike hit us as a CAT 2 Hurricane on 09/13/2008. Everything around here is effed up bad. My gym is leaking and we have a curfew of sunset to sunrise. I tried to improvise a bit with a weak ass upper body vertical push pull day…
The only equip I have at home is a single 10 lb dumbell.
-One arm side DB raises- 3 x 20, 10 lbs
-One arm front DB raises- 3 x 20, 10 lbs
-One arm rear DB raises- 3 x 20, 10 lbs
-One arm DB OH Press- 3 x 20, 10 lbs
-20 pushups, 20 situps, 10 burpees without rest intbetween, 5 sets with 60 seconds rest between sets.
(09/15/2008)
-Power Cleans - 3 x 10, 150 lbs
-Deadlifts - 3 x 10, 245 lbs
-Lunges - 3 x 10, 145 lbs
-Seated Calf Raise, 1 x 35, 2 x 30, 95 lbs, 1 x 20 with 2 second pause at top and bottom, 45 lbs.
Back in the gym! What a day! I had to clean up my yard which was a total bitch (not that I should complain, many people got hit by the hurricane much harder than me). I raked leaves and branches and sawed tree limbs for about 4 hours straight. It was a nice cardio workout and I was debating not going to the gym cause I was bushed. I decided to just pop a full serving of Surge and do it anyways, cause if I didn’t go it would screw with my schedule big time.
Gains on all lifts! Amazed that I felt that strong after working so hard in the yard. I really think the pre-workout Surge helped give me some energy to put up nice lifts.
Yesterday’s workout (09/16/2008)
-Flat BB Bench - 2 x 5, 2 x 4, 1 x 3 270 lbs
-Bent BB Rows - 5 x 5, 185 lbs
-Flat DB Bench- 5 x 5, 95 lb DBs (missed last rep)
-Hammer Strength T Bar Rows - 5 x 5, 130 lbs (bit tough)
-Standing DB Bicep Curl - 5 x 5, 45 lb DBs
-Seated Horizontal Rows - 5 x 5, 180 lbs
-Skull Crushers, EZ Curl Bar - 5 x 5, 90 lbs (missed last rep)
Stalled again. If I can do all the same weights on these exercises with good form and get all reps (5 x 5) in two weeks Ill be happy.
(09/18/2008)
-Parallel Squats - 5 x 5, 325 lbs (got 6 on last)
-Captain Chair Leg Raise - 3 x 20, BW
-Hack Squat Hammer Strength - 5 x 5, 365 lbs
-Smith Machine Calf Raise 35,30, 25, 185 lbs, 1 x 21, 135 lbs.
Improvement all around. My lower body seems to be responding better than my upper body lately.
I been slacking on the log. Here are my past two workouts.
(09/20/2008)
-OH BB Press - 5 x 5, 135 lbs
-Chins - 5 x 5, BW +55 lbs
-Dips - 3 x 20, BW
-Wide Grip Pullups BW, 11,8,7
-Front DB Raises - 5 x 5, 30 lb DBs
-Side DB Raises - 5 x 5, 25 lb DBs
I decided to add some BW pullups and take away pulldowns for now. Being that I did not record this until 3 days after, I can say that double DB raises make for sore shoulders.
(09/22/2008)
-Cleans - 5 x 5, 180 lbs
-Deads - 5 x 5, 300 lbs (missed last rep)+ 1 x 365, 1 x 405
-Lunges - 5 x 5, 175 lbs
-Standing Calf Raises - 1 x 9 with ten second pauses at top and bottom, 135.
Much better on the deads. Improvements all around. I at a lot of carbs all day and a full serving of Surge right before i worked out so that may have something to do with the good lifting day. First time I did 405 since high school. Not bad.
(09/24/2008)
-Flat BB Bench Press, 3 x 10, 230 lbs
-Bent BB Rows - 3 x 10, 170 lbs
-Incline DB Bench, 3 x 10, 75 lbs
-Laying T-Bar Row Machine, 3 x 10, 80 lbs
-Seated Horizongal Row, 3 x 10, 150 lbs
-Standing DB Curls, 3 x 10, 35 lbs
-Tricep Pushdowns 3 x 10, 72.5 lbs
-Captain’s chair leg raises, 3 x 20
(09/11/2008)
-Parallel Back Squats, 3 x 10 - 285 lbs
-Hammer Strength Hack Squats, 3 x 10 - 295 lbs
-Smith Calf Raise, 1 x 35,33,30, 185 lbs, then 1 x 20, 135 lbs with 2 second pause at top and bottom.
-Leg Curl, 3 x 10 - 115 lbs
Very strong on legs again compared to upper body. My squat hasn’t really stalled at all yet and Im not gaining weight. In fact, Im trying to lose a bit at the moment.
Speaking of which, Im kinda anal about stepping on the scale all the freaking time. So… I think Im gonna try to cut it back to once a week. This morning is my first weekly weigh in. I weighed in at 186.
Also, I have been doing cardio like 3ish times a week; I just haven’t recorded it. I have been running 3.5 miles in the morning or walking 1.5 mi at a 10 degree incline after my workout.
Yesterday’s Workout (09/27/2008)
-OH BB Press - 3 x 10, 105 lbs
-Chins - 3 x 10, BW +30 lbs (missed last rep)
-Dips - 22,22,18 BW
-Wide Grip Pullups BW, 9,6,6
-Front DB Raises - 3 x 10, 20 lb DBs
-Side DB Raises - 3 x 10, 20 lb DBs
-Standing Cable Crunch - 3 x 10, 72.5 lbs
Nice gains on OH press and Chins; however, I belive it took all my energy cause wide grip pullups sucked and I ran out of gas on the last set of dips.
I want to start adding one or two set of core exercises to each workout since I never seem to want to work the core by itself for any length of time.