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