June 10, 2008: ME Squat

Squat
45x5
95x5
135x5
185x3
225x3
275x3
315x1
345x1
375x1 (PR)

Good Morning
45x5
95x5
3x5 @ 145

Step up
3x10

45 deg hyper
3x10

Lying leg raise
3x12

June 8, 2008: DE Bench

Bench Press
45x12
95x5
135x3
8x3 @ 185
225x1
245x1
275x1 (PR)

4 Board Press
225x3
275x3
295x3

Row
45x5
135x5
185x5
4x5 @ 235

Lateral raise
3x15 @ 15

Pressdown
4x15

Hammer Curl
2x10 @ 40

June 6, 2008: DE Squat

Box Squat
45x5
95x5
135x3
185x2
8x2 @ 225

Deadlift
135x3
225x1
6x1 @ 275
315x1
365x1
385x1 (PR)

Pullup
5, 4, 4

Pullthru
3x8 @ 120

Ab ball machine thing
2x8

June 4, 2008: ME Bench

Bench Press
45x10
95x5
135x3
185x3
225x3
245x3

Incline DB Press
50x8
3x8 @ 60

HS Row
90x8
3x8 @ 180

Face Pull
3x12 @ 150

June 2, 2008: ME Squat

Squat
45x5
95x5
135x5
185x3
225x3
275x3
315x3
365x1

Good Morning
3x5 @ 135

Hammer Strength Seated leg curl
2x15 @ 45

Incline Situps
3x8

June 1, 2008: DE Bench

Bench Press
2x10 @ 45
95x5
135x3
8x3 @ 185

4 Board Press
185x3
225x3
275x3
285x3

Row
45x5
135x5
4x5 @ 225

Lateral raise
3x15 @ 15

Pressdown
3x15 @ 100

Hammer curl
3x15 @ 30's

12 mins elliptical

May 8, 2008: DE Bench

Bench Press
45x10
95x5
135x3
8x3 @ 165

4 Board Press
165x3
225x3
245x3
275x3

Row
45x5
135x5
185x5
225x5
255x5
3x5 @ 265

Lateral Raise
20x12
2x8 @ 30

EZ Bar OH Ext
bar x 12
3x5 @ +60

EZ bar curlz
barx8
+50 x 8

May 6, 2008: DE Squat/Deadlift

Box Squat
45x5
95x5
135x5
185x2
225x2
8x2 @ 255

Deadlift
135x5
225x1
8x1 @ 275
315x1
370x1 (PR)

Step Up
BWx10
+90x2 (toe*)

Hammer Strength Shrug (standing)
180x10
270x10
3x10 @ 360

Incline Situp
3x8

* I have an ingrown toenail, and stepups bothered it.

May 3, 2008: ME Bench

2 Board Bench Press
45x5
95x5
135x5 185x5
215x5
245x5(PR)
255x5(PR)

DB Bench
60x10
75x10
2x10 @ 80

Cable Row
100x10
4x10 @ 170

Face Pull
50x10
70x15
3x12 @ 80

Pressdown
4 sets
Hammer curl
2x15

April 30, 2008: ME Squat/Dead

Low Box Squat
45x5
95x5
135x5
185x5
225x5
265x5
285x5 (PR)

RDL
45x5,5
135x5
3x5 @ 265

Chin
5x4

45 degree hyper
3x12

Lying leg raise
3x12

15 minutes elliptical, level 3

April 28, 2008: DE Bench

Bench Press
45x5
95x3
135x3
8x3 @ 165
185x3
225x1
245x1

Press
45x5
95x5
135x3
170x2

Shoulder complex (front, side, rear raise)
2x15 @ 10

EZ OH Ext
barx8
3x6 @ +50

Hammer curls
2x15

Elliptical: 12 minutes, level 3

April 26, 2008: DE Squat/Dead

Box Squat
45x5
95x2
135x2
185x2
8x2 @ 235
275x2
315x1

Deadlift
135x2
10x1 @ 245
315x1
365x1 (PR)

Step Up
BW x 10
2x8 @ +50

Hammer Strength Shrug (standing)
180x10
270x10
3x7 @ 360

Pullthru
3x9 @ 150

Pull Down abs (lat machine)
50x12
2x12 @ 60

April 24, 2008: ME Bench

2 Board Bench Press
45x5
95x5
135x5
185x5
215x5
235x5

DB Bench Press
60x10
70x10
2x10 @ 75

Cable Row
100x10
4x10 @ 160

Face Pull
50x10
3x15 @ 70

Pressdown
4x15

Hammer curl
2x10

April 22, 2008: ME Squat/Dead

Low Box Squat
45x5
95x5
135x5
185x5
225x5
275x5

RDL
2x5 @ 45
135x5
3x5 @ 245

Chin
4x4

45 Degree back raise
4x10

Lying leg raise
2x12

Stretching

April 20, 2008: DE Bench

Bench Press
2x5 @ 45
95x5
135x3
8x3 @ 165

Press
2x5 @ 45
95x5
135x3
155x3
165x3 (PR)

Row
45x5
135x5
185x5
3x5 @ 245

Seated EZ OH Ext
Bar x 10
3x5 @ +50

Hammer Curl
3x15 @ 20

April 19, 2008: DE Squat/Dead

Box Squat
45x5
95x5
135x2
185x2
10x2 @ 215

Deadlift
135x2
10x1 @ 225

Pulldown
160x12,12,8,8

Hammer Strength Shrug (standing)
270x12
2x6 @ 360

Pullthru
2x8 @ 150

Incline situp
2x10

April 16, 2008: ME Bench

Bench Press
45x5
95x5
135x5
185x3
225x1
245x1
265x1 (PR)

DB Bench
50x10
60x10
70x10

Cable Row
3x10 @ 150

Face Pull
50x12
2x12 @ 70

Rope pressdown
3x15

April 14, 2008: ME Squat/Dead

Back to Westside style training, and happy about it.

Warmup: 5 mins elliptical, level 2

Squat
45x5
95x5
135x5
185x5
225x3
275x3
315x1
335x1
365x1 (loose wraps) PR

Loose wraps = not prestretched, and I put them on without really pulling on them. So, pretty loose, just enough to know they were there. I had more in me, but hitting that PR was plenty.

RDL
45x5
135x5
3x5 @ 225

Step ups
2x10

Chins
4x4

Hammer Strength Shrug (standing, for thickness)
180x10
2x10 @ 270

45 degree hypers
4x8

Incline situps
2x8

April 12, 2008

Press
45x5
65x5
95x5
135x5
155x3
175x1
185xmiss

Close Grip Bench
45x5
95x5
135x5
185x5
3x5 @ 225

Pullup
5,4,3,3

Cable row
3x8 @ 150

Pressdowns
3x12

Incline curls
2x8

April 5, 2008

Press
45x2x5
65x5
95x5
3x5 @ 135.

Close Grip Bench
45x5
95x5
135x5
185x5
205x5
225x5

HS Seated Row
90x5
180x5
3x5 @ 270

Pulldowns
3x5 @ 200

Good stuff today.

April 4, 2008

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
225x3
275x3
315x1
335x1
355x1

The 355 was questionable.

Deadlift
135x5
225x1
5 singles @ 285

Step up
4x8

45 degree hypers
4x5

April 1, 2008

Bench Press
45x5
95x5
135x5
185x3
3x3 @ 225
245x1
255x1

Incline DB press
3x10 @ 50's

Barbell Row
45x5
95x5
135x5
185x5
5x5 @ 225

Chin
4,4,3,3

Pressdowns
3x15

Wecome to April.

March was better than February, but not what it needed to be.

Adjusting training to stay on track for long term goals: moving to a split to better train the powerlifts.

Other than that, keep on keepin' on.

March 25, 2008

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x5
225x3
275x1
315x5

Bench
45x5
95x5
135x5
185x3
225x5

Deadlift
135x5
225x1
315x1
335x1
355x1
365x0

Chin
8,4,4

Squats felt really good. Bench was actually kind of easy. By the time I deadlift, I'm a little worn out, I should have gotten the 365.

March 23, 2008

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x5
2x5 @ 225

Press
45x5
65x5
95x1
3x5 @ 110

Row
45x5
95x5
135x5
185x1
3x5 @ 205

March 21, 2008

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
225x1
5x5 @ 275

Bench
45x5
95x5
135x5
185x1
3x5 @ 195

Deadlift
135x5
225x1
325x5

Chin (neutral grip, the Friday night pump up crew was monopolizing the cables, which is where the chin bar is)
6 sets of 3

March 18, 2008

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
275x1
315x3

Press
45x5
65x5
95x5
115x3
135x3
155x3

Row
45x5
95x5
135x5
185x5
205x5
225x5

Stretching and out.

March 18, 2008

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
2x5 @ 225

Bench Press
45x5
95x5
135x5
3x5 @ 185

Deadlift
135x5
225x1
315x5

Chins
5 sets of 3

Slightly less fat

As of this morning:

Weight 232, Waist 38.5

That's 18% on our handy dandy fat calculator.

I've cut way back on alcohol consumption, and I'm trying to stick to the basics - 250g protein, veggies with every meal, cut back on starchy carbs. Seems to be working ok, even with some days that consisted primarily of McDonalds food.

March 14, 2008

Kinda starting over. Back is better, but not perfect.

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
2x5 @ 275

Press
45x5
65x5
85x5
2x5 @ 105

Row
45x5
95x5
135x5
2x5 @ 185

As it goes...

My SI joint is flared up. This has happened before, and I think I know what caused it this time. Hitting the anti inflammatories and stretching, but I have to wait until it isn't bugging me to train, or it will stick around for months.

So getting back on track is off track. Again. Although eating has been on track.

It's already feeling better, hopefully Friday I'll be back to normal, but training.

March 8, 2008

Warmup 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
225x1
275x1
275x5

Bench
45x5
95x5
135x5
185x5

Deadlift
135x5
225x1
315x1

Chins
6

Monday, March 3, 2008

Extra Workout:

2x15 TKW with Light Band
superset with
2x15 Band Good Morning with Light Band

30 minute dog walk.

(No, that's not really training, but it's a good way to get moving around.)

Welcome to March

Weight this morning: 233.5 pounds
Waist: 39 inches

Bodyfat (by waist/weight ratio): 19%

Goals for March are a little nebulous, as I'm not sure exactly where I am. I do know I need to get the squat/bench/dead up - I'm thinking of moving to 1RM goals, which would be in the 355/275/405 range. There is a certain BF goal: 17%.

I posted a number of the things I'm doing this month to get on track.

February stands for Failure

No excuses. February was simply a month like 2007. Everything I did wrong in 2007, I did wrong in February. Not one goal achieved. Because I didn't want it bad enough.

I can lay the blame on my job, on fighting off being sick, on my IT band... but it comes down to wanting it.

March will be the month that sets me back off in the right direction. I have already done what I need to do to ensure work doesn't interfere. The plan is in place, I just need to execute.

Coming in March:
The Texas Method - I think my day to day progress is halting, I was getting to the point where I wasn't looking forward to training, and I'm at a strength level (at least according to Practical Programming) that it's time to go to weekly programming, at least for the squat.

Met/con - This was on tap for February, and I just didn't do it. Sandbags once a week, steady state and interval training. One of the reasons my training got off track is that the strength is there, but I'm terribly out of shape.

P/rehab- I'm incorporating some basic mobility and joint specific stuff to improve some areas I think I may have issues - knees, ankles, hips, low back.

Bicycle - I'm buying a bike this month. Nothing says 'fit' like riding a bike around town instead of driving.

Diet - Precision Nutrition gets implemented.

Drinking - Stops at home. Limited to social settings. That should cut about 1000 calories a week (maybe more)

New goals for March coming shortly.

This is where I have to get it done, or I need to decide to go another direction.

Week 7, #14

Powerhouse Gym (Energy Fitness)
4pm - 5pm

Warmup: 5 mins bike

Squat
45x5
95x5
135x5
185x3
225x1
275x1
300x5
315x1
335x1

That's not what was
planned, but it's OK.

Good Morning
45x5
95x5
3x5 @ 135

Chins
5,4,4,2

Lying leg Raise
2x10

I think this round of linear progression has run it's course for the squat. Everything else seems to still be moving along, but it's time for another approach. I'm either moving to the Texas Method, Sheiko, or a Westside style routine. Friday I think I'll test bench and dead.

Week 7, #13

Powerhouse Gym (Energy Fitness)
2:00pm - 3:00pm

Warmup: 5 mins stationary bike

Squat
BWx5,5
45x5
95x5
135x5
185x3
225x1
3x5 @ 295

Press
45x5
65x5
95x1
3x5 @ 115

Row
45x5
95x5
135x5
185x1
3x5 @ 200

Stretching

Leg felt good, did some extra stretching at the end.

Week 6, #12

Powerhouse Gym (Energy Fitness)
2:10pm - 2:50PM

Warmup: 5 mins elliptical

Squat:
45x5
95x5
135x5
185x5
225x2
2x5 @ 290

Had to cut the last one high, and stop. Either a cramp or a pull in
my upper outer leg (hip flexor?). I don't think its serious, but it was
enough to make me stop.

Bench Press
45x5
95x5
135x5
3x5 @ 205

Felt great

Chins
4, 4, 4

Skipped deads because of my hips/legs. I'll be out of the gym until Thursday, I'll get some TKEs and stretching in this week to make sure I'm OK.

Bad week for sticking to the plan

And it's going to get worse. I have a feeling I'll miss a number of my February goals. I'm on the road too much for the next two weeks to get a handle on things.

Yes, that's an excuse.

This week was fine for training, not so good for eating. Still, I made progress, and I'll take it.

Weight: 233
Waist: 38.5
BF: 18%

Week 5, #11

Powerhouse Gym (Energy Fitness)
3:00pm - 3:45PM

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x5
225x1
3x5 @ 285

Press
45x5
65x5
95x1
3x5 @ 110

Row
45x5
95x5
135x5
3x5 @ 195

A festival of stupid in the gym today. I've never seen anything quite like it.

Week 5, #10

PowerHouse Gym (Energy Fitness)
3:20pm - 4:10pm

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x5
225x1
3x5 @ 280

Bench Press
45x5
95x5
135x5
3x5 @ 195

Deadlift
135x5
225x1
335x1
365x1

Chins
4, 4

Bench Situps
2x10

Grip failed on the 335 dead, I could have pulled that for several more, I think. The 365 was tough. Since the goal is to hit that for 5, when I realised I had to do some singles due to grip, that's where I went. I need to get new straps.

Still Fat

234.5 pounds, 39 inch waist.

That works out to about 19%. Got some work to do this month. The good news is the routine that couldn't possibly work has put 7.5 pounds on me with a reduction of .25 inches on my waist.

Week 5, #9

Powerhouse Gym (Energy Fitness)
3:00PM - 3:50PM

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x5
225x1
3x5 @ 275

Press
45x5
65x5
95x1
3x5 @ 105

Row
45x5
95x5
135x5
3x5 @ 185

February Goals

Powerlifting
1) Squat 315x5
2) Bench 215x5
3) Deadlift 365x5
4) 8 Chins

Body Composition
1) Bodyfat down to 17% (Current: 19%)

In order to reach these goals, there are some things I have to do:

1) Improve conditioning by incorporating minimum 3 sessions of metabolic system training (Sandbags, steady state, and interval training - one session of each at a minimum)
2) Don’t miss training sessions
3) Eat 250g protein a day
4) Cut alcohol consumption to 4 days/week max (1 martini or 2 beers/glasses of wine) or cumulative (total 4 martinis a week, 8 beers/glasses of wine)
5) Incorporate flexibility training – after all training sessions
6) Stay on current lifting routine

January Wrapup

You'll note there's no training entry from Friday. There will be no training entries until next Friday. On the road for work last week and this coming week and I need a mental health day today to keep my stress levels under control.

To focus on the positive, let's see how we did toward our goals for January:

Powerlifting
1) Squat 275x5
Exceeded it last Tuesday by doing it for 3 sets.
2) Bench 205x5
Missed it. I set an unrealistic goal; I did make great progress on the bench, and will still be in good shape to hit the annual goal
3) Deadlift 254x5
Hit it on the first try, and have since exceeded it. Probably not well set.

Body Composition
1) Learn how to use calipers
I did, but I didn't need to - I'm using a weight/waist caclulation from now on, mostly because it's easier, and there is no real reason to get more accurate. Lean and healthy is lean and healthy.
2) Reduce waist measurement to 38.25
Missed, by a long shot. This morning, I'm 233, 39 inch waist. That means I went in the right direction on body composition, but not far enough. For future goals, the bodyfat % will be the goal, not waist measurement.

I'll post February goals shortly.

Week 3, #8

Powerhouse Gym (Energy Fitness)
3:05PM - 3:55PM

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x5
225x1
3x5 @ 275

Bench Press
45x5
95x5
135x5
3x5 @ 185

Deadlift
135x5
225x1
315x5

Pulldown
180 x 8, 8, 6

Pretty good. Got the squat goal (actually bettered it). Bench might actually hit it if I go up on Sunday. We'll see. Really didn't want to go today, and again I'm really glad I did. I'm going to miss a session next week for sure, and needed to stick with the plan.

Week 3, #7

Powerhouse Gym (Energy Fitness)
1:55PM - 2:40PM

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
225x1
3x5 @ 270

Press
45x5
65x5
85x5
3x5 @ 105

Row
45x5
95x5
135x5
3x5 @ 185

End of second week

Making good progress toward the squat goal. Bench is coming along as fast as should be expected.

Weight 231.5
Waist 38.5
BF% (weight/waist): 18%

Week 2, #6

Powerhouse Gym (Energy Fitness)
3:25PM - 4:10PM

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
225x1
3x5 @ 265

Bench
45x5
95x5
135x5
3x5 @ 175

185x1

225x1

Pulldowns
3x8 @ 170

Skipped deadlifts today, didn't feel up to it.

Week 2, # 5

Powerhouse Gym (Energy Fitness)
3:35PM - 4:20PM

Warmup: 5 minse elliptical

Squat
45x5
95x5
135x5
185x3
225x1
3x5 @ 260

Press
45x5
65x5
85x1
3x5 @ 100

Row
45x5
95x5
135x5
3x5 @ 165

I really had to talk myself into going today. Glad I did - after a Zero Carb Rockstar, I felt great, and had a great session.

Week 2, #4

Powerhouse Gym (Energy Fitness)
1:55PM - 2:40PM

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
225x1
3x5 @ 255

Bench Press
45x5
95x5
3x5 @ 155

Deadlift
135x5
225x5
295x5

Pulldown
2x10 @ 160

After the first full week

Weight 229
Waist 38.75

Need to make more progress here. Haven't really been doing what I need to do on the diet front.

Already hit my deadlift goal for January
Things are on track to hit my squat goal
I may need to step it up to hit the bench goal, it might have been a stretch.

Work is trying to get in the way, but so far, I've been able to train on the right days. Next week I will not be able to train on my normal Friday - and work will suffer a bit so I get to the gym Thursdya instead. But priorities are what they are. I can get the same mediocre review I'm getting this year after busting my ass by not busting my ass. I can't total 1400 without busting some ass.

So right now, that's the priority. Sorry, big employer.

Week 1, #3

Powerhouse (Energy Fitness), Essex, MD
4:25PM - 5:00PM

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
3x5 @ 245

Press
45x5
65x5
3x5 @ 95

Row
45x5
95x5
135x5
3x5 @ 155

Week #1, #2

Energy Fitness (Powerhouse), Essex
2PM - 2:45PM

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
3x5 @ 235

Bench Press
45x5
95x5
3x5 @ 135

Deadlift
135x5
225x5
275x5

Pulldown
2x10 @ 150

Hit the deadlift goal for January right out of the box.

Week 1, #1

Powerhouse Gym, Essex (Energy Fitness)

warmup: 5 mins elliptical

Squat
455
955
135x5
185x5
3x5 @ 225

OH Press
45x5
65x5
3x5 @ 85

Row
45x5
95x5
3x5 @ 135

10 mins stretching

2:10 - 2:55 pm

First measurments of 2008

229 pounds
38.75 inch waist.

Progress only due to diet changes (mostly just not eating enough)

Training starts today. Should have started a week ago, but I let things get in the way.

Start of 2008

227 Pounds
39.25 inch waist

January, 2008 Goals

Powerlifting:
1) Squat 275x5
2) Bench 205x5
3) Deadlift 275x5

Body Composition:
1) Learn to use calipers for 3 site test
2) Reduce waist measurement by 1 inch (38.25)

2008 Goals

Powerlifting:
Total 1400+ in the Maryland State USAPL meet, usually held in December.

Body Composition
12% or less bodyfat at a bodyweight of 220+ pounds

Health
Maintain or impove on TBD health indicators

Watch this space...

Without going into too much detail, let's just say 2007 wasn't a stellar year on the training front. Work, health, family, and laziness all played a part in my inability to train.

The main issue was motivation, though. Because if you really want it, you find a way to get it done.

I really want it now.

Stating with goal setting, then with the actual doing of getting to the gym and training. I've become what I mock and dread, a resolutionist.

By the end of this year, though, I'll be stronger than ever.

War Nerve

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
225x1
3x5 @ 255

OH press
45x5
65x5
85x5
3x5 @ 120

Bent row
45x5
95x5
135x5
3x5 @ 200

Black Friday

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
3x5 @ 250

Bench Press
45x5
95x5
135x5
3x5 @ 195

Deadlift
135x5
185x5
225x5
285x5

Pullups
5,4,3,2

Get up, get out

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
3x5 @ 245

Press
45x5
65x5
85x5
3x5 @ 115

Row
45x5
95x5
135x5
3x5 @ 195

I'm not giving you attitude, I just want another drink.

Warmup: 5 mins on elliptical

Squat:
45x5
95x5
135x5
185x2
3x5 @ 240

Bench Press
45x5
95x5
135x5
3x5 @ 190

Deadlift
135x5
185x5
225x1
285x5

Chins
6,5,4

Incline situps
2x12

Caught in a Mosh

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x2
3x5 @ 235

Press
45x5
65x5
85x5
3x5 @ 110

Row
45x5
95x5
135x5
3x5 @ 190

B

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x1
3x5 @ 230

Bench Press
45x5
95x5
135x1
3x5 @ 185

Deadlift
135x5
225x1
275x5

Pullup
5,4,2

Another A

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x1
3x5 @ 225

OH Press
45x5
65x5
85x5
3x5 @ 105

Bent Row
45x5
95x5
135x5
3x5 @ 185

Back to it (again)

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x5
3x5 @ 225

OH Press
2x5 @ 45
65x5
3x5 @ 95

Row
45x5
135x5
3x5 @ 185

The usual behavior

A 6 week break. I have no idea why I struggle so to stay with it. But I do.

The only thing I can do is get back to it. See you at the gym on Friday.

Back, on the scale

After the break, which included a 2 week vacation in Napa Valley and Hawaii:

225 pounds, 38 inches around the middle this morning.

Training will resume

on October 14th.

Weekly fatness update

224 pounds, 37.25 waist

Pumping up to go clubbing

Warmup: 5 mins elliptical

Squat:
2x5 @ 45
95x5
135x5
185x2
3x5 @ 250

Bench
2x5 @ 45
95x5
135x5
3x5 @ 195

Deadlift
135x5
225x1
295x5

Pullup
8, 5, 2

Lying leg raises
3x12

A

Warmup: 5 mins elliptical

Squat:
2x5 @ 45
95x5
135x5
185x3
3x5 @ 245

OH Press
3x5 @ 45
95x5
140x5,4,2

Bent Row
45x5
95x5
135x5
3x5 @ 210

45 degree back raise
3x10

Car De Oh

20 minutes on the elliptical.

Dress Like a Target

Warmup: 5 mins elliptical

Squat
2x5 @ 45
95x5
135x5
185x2
3x5 @ 240

Bench Press
2x5 @ 45
95x5
135x5
3x5 @ 190

Deadlift
135x5
185x5
225x1
285x5

Chins
7, 5, 3

Incline situps
3x10

20 minutes elliptical.

Weekly measurement

Weight: 223
Waist: 37.5

13 Steps to Nowhere

Warmup: 5 mins elliptical

Squat
2x5 @ 45
95x5
135x5
185x2
3x5 @ 235

OH Press
2x5 @ 45
95x3
3x5@135

Bent Row
45x5
95x5
135x5
3x5 @ 205

Barbell Curl (for the pump and toning - hey, it's Friday)
45x8
65x8

45 Degree back raise
3x8, 1x6 (30 Reps in 4 sets)

20 minutes on treadmill. I hate treadmill.

Up early to get lean

On the elliptical for 20 minutes @ 5:30 am. Lots of stretching

Survived it yet again

Warmup:
5 mins elliptical

Squat
2x5 @ 45
95x5
135x5
185x2
3x5 @ 230

Bench Press
2x5 @ 45
95x5
135x5
3x5 @ 185

Deadlift
135x5
185x5
225x1
275x5

Decided that was enough for the day. I need to add in some cardio. Sandbags should get loaded on Saturday.

Diet

Diet alterations start today to try to drop some fat before I go on vacation. Simple, really. Eat less. Do more cardio. Shoot for 250g of protein, and nothing other than fruits and veggies other than during training.

More measurements

Weeks start on Monday, now.

Weight: 226
Waist @ navel: 38 inches

Put 'er in gear, and get going

Workout A.

Warmup:
5 mins elliptical

Squat2x5 @ 45
95x5
135x5
185x3
3x5 @ 225

OH press
2x5 @ 45
95x5
135x5,4,4

Bent Row
45x5
95x5
135x5
3x5 @ 195

Pull down abs
2x20 @ 120

A:7. A good one.

Warmup: 5 mins elliptical

Squat
2x5 @45
95x5
135x5
185x3
225x5
245x5
255x5

Overhead Press
2x5 @ 45
95x5
135x5

Bent Row
45x5
95x5
135x5
185x5
225x5

Workout time: 4:00 - 4:40.

Felt great today after the week off (due to work and other shit getting in the way of training, which is very frustrating.) This session represents another phase of training, where I move from not working so hard to working to break PRs.

Gettin skinny

Well, not really.

224.5 pounds, 38 inches at the navel.

Workouts resume today.

B:6

Warmup:
5 mine elliptical
20 bw squats

Squat
2x5 @ 45
95x5
135x5
185x3
3x5 @ 215

Bench Press
2x5 @ 45
95x5
135x5
3x5 @ 170

Deadlift
2x5 @ 135
225x1
275x5

Pullups
6, 4, 4

Stretching

Workout time: 4:35 - 5:25

Everything felt pretty good, but things were feeling a little heavy.

Progression = Good

Weight this morning 227 pounds.

Waist at navel is 38.5 inches.

And I haven't even started really getting my diet right, nor am I really pushing the limits in the gym yet.

A:6

Warmup:
5 mins elliptical
bw squats

Squat
2x5 @ 45
2x5 @ 95
135x5
185x2
3x5 @ 210

OH Press
2x5 @ 45
95x3
3x5 @ 125

Bent Row
45x5
95x5
135x5
3x5 @ 185

Stretching

Workout Time: 3:25 - 4:15

B:5

Warmup:
5 mins elliptical
bw squats

Squat
2x5 @ 45
95x5
135x5
185x1
2x5 @ 205

Bench Press
2x5 @ 45
95x5
135x5
3x5 @ 165

Deadlift
135x5
225x1
265x5

Pullup
5,4,4

Face Pull
3x8 @ 150

Streching

Workout Time: 3:40 - 4:30

A:5

Warmup:
5 mins on elliptical
bw squats

Squats
2x5 @ 45
2x5 @ 95
135x5
3x5 @ 195
(I misread my log, and didn't add 5 pounds. Oh well)

OH Press
2x5 @ 45
95x5
2x5 @ 125
I misloaded, meant to have 120, but my brain didn't add things up right.

Bent Row
45x5
95x5
135x5
3x5 @ 165

Lying leg raises
3x15

Stretching

5 mins elliptical

Workout Time: 4:45 - 5:45

I'm getting bigger and leaner

Well, this week, anyway:

Weight this morning: 224.5, up 2.5 pounds
Waist measurement @ navel: 38.75 inches, down .25 inches

Diet hasn't been a concern, so I still have some work to do.

B:4

Warmup:
5 mins elliptical
bw squats

Squats
2x5 @ 45
2x5 @ 95
135 x 5
3x5 @ 195

Bench Press
2x5 @ 45
95x5
135x5
3x5 @ 160

Deadlift
135 x 5
225 x 1
255 x 5

Pullups
5, 3, 3

45 degree back raise
4x12

10 mins elliptical, level 5, 4 30 sec intervals

Stretching

Workout time: 4:25 - 5:35

Worked on squat form. My knees were bugging me - worked on pushing them out and spreading the floor. Worked like a charm.

A:4

Warmup:
5 mins elliptical
20 bw squats

Squat
2x5 @ 45
2x5 @ 95
135x5
3x5 @ 190

OH Press
45x5
95x1
3x5 @ 115

Bent Row
45x5
95x5
135x5
3x5 @ 155

Stretching

Workout time: 5:15 - 5:40

Skipped the extra stuff today, a little hung over.

B:3

Warmup:
5 mins elliptical
20 bw squats

Squat
2x5 @ 45
95x5
135x5
3x5 @ 185

Bench Press
2x5 @ 45
95x5
135x3
3x5 @ 155

Deadlift
135x5
245x5

Neutral Grip Chins
5,4,4

45 degree hypers
2x10

Lying leg raises
2x12

Stretching

Workout time: 6:30 - 7:25 (pm)

A:3

Warmup: 5 mins elliptical

Squat
2x5 @ 45
95 x 5
2x3 @ 135
3x5 @ 175

OH Press
2x5 @ 45
65 x 5
95 x 1
3x5 @ 110

Bent Row
45x5
95x5
3x5 @ 145

Face Pull
3x15 @ 130

Rope Pressdowns
2x10 @ 130

Hammer Strength Seated leg curl
2x8 @ 70

Front plate raise
2x12 @ 25

Stretching

Workout time: 3:55 - 4:50

B:2

Warmup:
5 mins elliptical
20 BW Squats

Squat:
2x5 @ 45
95x5
135x3
3x5 @ 165

Bench Press
45x8
2x5 @ 95
3x5 @ 145

Deadlift
2x5 @ 135
235 x 5

Neutral grip pulldown
3x4

Bench Situp
3x15

Hammer curl superset with Tate Press
2x10 @ 30

Stretching

Workout time: 4:15 - 5: 10

Tunes: Clutch - Live at the Googleplex

A2

Warmup:
5 mins elliptical
20 bw squats
10 stepovers

Squats:
45x8
2x5 @ 95
135x1
3x5 @ 155

OH Press
45x8
65x5
95x1
3x5 @ 105

Bent Row
45x8
95x5
3x5 @ 135

Pull thru
3x6 @ 150

V grip pulldown
3x8 @ 150

Calf raise
2x15 @ 200

Stretching

Workout time: 2:15 - 3:10

Squats were really easy. OH press jump might have been a little much, I'll back it down to 5 pound jumps. Rows were easy.

A little somthing extra

6AM: 15 minutes on the treadmill, followed by the AM stretching routine in the book "Stretching".

B1

Warmup:
5 mins elliptical
20 BW squats
10 stepovers

Squat:
45x5
2x5 @ 95
3x5 @ 145

Bench Press
2x8 @ 45
2x5 @ 95
3x5 @ 135
225x1

Deadlift
135x5
225x5

Neutral grip pullup
4,3,3

Lying leg raises
2x15

Hammer Strength shrugs (standing)
4x10 @ 180

Face Pulls
3x12 @ 120

Stretching

Workout time: 2:00 - 3:00

A1

Warmup: 5 mins treadmill

Squat
45x5,5
95x5,5
135x5
185x5
2x5 @ 135

OH press
45x5,5
3x5 @ 95

Bent Row
45x5
95x5
3x5 @ 115

45 degree back raises
3x8

Bench situps
2x12

Stretching

Workout time: 2:10 - 2:55