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.