Quick Update

Work kicked my ass this week. I was on the road and in meetings every day save Monday, and most of those days were 10+ hours. Stuff like this happens from time to time, there was no chance of any productive training.

Today I just wore an ass groove into my sofa and ate some fried chicken. I slept from midnight last night to almost 10 this morning, and didn't really feel like I woke up until about 4.

The good thing: I'm on vacation next week. Just staying home, getting some stuff done around the house, relaxing, and training. It's also a good time to get my eating habits back to normal.

9/25/2006 RE Bench

Didn't eat well over the weekend or today. Got in and out before the crowd.

Warmup: Side and front raises, 3x20

Bench press
2x20 @ 45
95x10
135x10
190x8,6,4

I'm not happy with this at all. I am benching without a spotter and not in a rack, so I'm cautious, but I should have blown up 3x8 like nothing.

Close grips
3x7 @ 135

Neutral grip pulldowns
160 x 10,10,10,7

Face pull (lat machine)
100x8; 3x15 @ 70

Pec Deck
2x10 @ 100

Machine rows
2x10 @ 100

Workout time: 3:50 - 4:45

I'm getting through faster than I was, and I feel like I have some gas left in the tank at the end; maybe that means I need to train harder at the beginning, or maybe I'm getting in better shape. Or both. Second 'week' done, not too bad. I do need to decrease the number of off days as we go along.

9/23/2006 RE Squat

Good day today - felt more like my old lifting self. I also felt like I was leaving something in the tank.

Warmup: 5 mins stationary bike

Squat:
45x10
95x10
135x5
185x5
3x5 @ 235

Rack pulls (from knee)
135x5
225x5
2x5 @ 275

Pull thrus
4x10 @ 100

Pull down abs
3x10 @ 150

HS seated leg curls
2x8 @ 90

Calf raise
3x12 @ 200

TKE
2x20 @ light band

Stretching

Workout time: 12:00 - 1:20

Hot as shit, humid too.

9/20/2006 ME Bench

Today was a good test of my commitment to getting jacked. I was up in NJ this morning for a meeting, ate shit, didn't drink enough water, and got home around 2:30 or so. Rehydrated, got some work done, and from about 3 to 4, talked myself in and out of going to the gym.

I went.

Warmup: side raises superset with front raises, 5 pound plate, 3x20

Incline closegrip bench press
2x15 @ 45
2x5 @ 95
135x3
155x3
175x3
185x3 (this might have been a bit much)
205x1
215x1 (I could not have done any more than this)
195x1

Dips
3x6
Better than last week

CSR
45x12
5x8 @ 90

1 arm press
30x12
2x10@40

Hammer curls (30's)superset with pressdowns (100)
3x12

Lots of stretching

TKEs
light band, 1x20

Workout time: 5:10 - 6:10

That's a little progress. We'll take it. Next session will be Saturday.

9/19/2006 ME Squat/Dead

Took a day off on Sunday, had some things come up that had to be done.

Warmup 5 mins elliptical
Good Morning
45x10
95x10
135x5
185x3
225x3
245x1
255x1
265x1

Step Ups
bwx15
+50x12,12

HS shrugs, standing
180x15
2x8@270

45 deg hypers
3x8 @ 25

INcline bench abs
3x12

Lots of stretching

Workout time: 6:15-7:25

A shout out to the jacked kid who came up to me as I was racking the 255 GM and said 'Good Mornings? That's a lot of weight.' The fuck it is, kid, but I'll take the compliment. I told him I was coming back from a long layoff, and my best was something like 345 - and that once I got used to doing them, the poundage really took off. He seemed impressed. He's an impressive kid - trains hard, lifts heavy.

9/15/2006 RE Bench

Keeping with the repetition work. Poundages indicate I am at level 'shit'.

Warmup 2x20 @ 5 side raises ss w/ front raises

Bench Press
3x20 @ 45
95x10
135x10
185x8
225x1
185x8

Not to failure or anything, but close to the limit, which is pretty fucking bad. The single at 225 was nothing, but I didn't think I could do many more reps justice, so I backed down to 185 again.

close grips
3x6 @ 135

Lots more in me

Neutral grip pulldowns
4x10 @ 150

Face pulls
3x15 @ 100

Rope pressdown
100x24

Workout time: 4:20 - 4:55

Quick, but I had to get out. Overall, things are about as expected. Over the next few weeks, I just need to get back into the training habit and start making some progress.

9/13/2006 RE Squat

Doing some repetition work instead of dynamic work for now. Need to build up.

Warmup: 5 mins elliptical

Squat
45x10
95x10
135x5
185x5
3x5 @ 225

The last set was easier than the first, felt like I was in the right groove. There's something a little amis in my lower back.

Rack pulls (from the knee
135x5
2x5 @ 225

Hypers
4x10

Lying leg raises
3x10

Lots and lots of stretching

Workout time: 3:05 - 4:00

Interesting how the crowd at they gym is pretty much the same folks from 5 years ago. Some come and go, of course.

9/10/2006 ME Bench

On the first Sunday of football season, there were 4 other people in the gym. Workout time: 12:40 - 1:40

Warmup: 5 mins elliptical
side raises superset with front raises, 2x20 with 5 pound plates

Incline Close Grips
2x15 @ 45
2x5 @ 95
135x3
155x3
175x3
185x1
205x1
210x1

Had to lift my ass off the bench to get the last one. As a point of reference, the last time I did these that I could find in my old log, my PRs were 205x3 and 230x1. I have a long way to go.

Dips
2x5

I haven't done Dips for years. It felt like my arms were going to fall off.

Hammer Strength Row
1pps x 12
2pps x 8,8,5(f)

DB 1 arm shoulder press
20x10
2x10 @ 30

Pulldowns
2x8 @ 150

Leg press load/unload - 8 pps

All in all, not shabby. But I'm still on the road from shit to suck, which means I need to stick to basic stuff and just lift heavy.

9/9/2006 Extra

Figured I'd do something today.

20 minutes treadmill
TKEs 2x20 w/ light band
Stretching

I also washed the Jag, but I don't think that counts, does it?

9/8/2006 ME Squat/Dead

Gotta start somewhere. So I'll start here.

Warmup: 5 mins elliptical

Good Mornings
45x10
95x10
135x5
185x3
225x1
245x1

Step ups
bw x 15
+50 x 10,10

Hammer Strength Shrugs
90x15
2x15 @ 180

45 deg hypers
4x10

Bench situps
4x12

Stretching.

GPP sucks. Good mornings suck. But suck is better than nothing.

Welcome to my training log

After about a 6 month training hiatus, I'm back, and this is my training log. The Libertarian Lifter will still have the occasional training update, but the specific workouts will be here.

My training goals are pretty simple. Total Elite, stay healthy, look decent naked, and have fun doing it.

This blog will be a bit more raw. On the Libertarian Lifter, I don't use offensive language. That may not be the case here.

Just letting you know.