December 30, 2008: ME Squat

Back to it.

Squat
45x5
95x5
135x5
185x5
225x5
275x3
3x1 @ 315

Good Morning
45x5
95x5
135x5

45 degree hypers
2x8

Lying leg raise
2x8

Pulldown
2x10 @ 100

November 13, 2008: DE Bench

Bench press
45x15
45+minis x 5
95+minis x 3
8x3 @ 135+minis
185+minis x 1
225+minis x 1

Close grips
135x5
185x5
3x5 @ 230

Hammer DY Row
45/side x 8
4x8 @ 115/side

Plate raise
2x15 @ 25

DB extensions
2x15 @ 20

EZ bar curls
bar+20 x 8
2x8 @ bar+40

November 11, 2008: DE Squat/Dead

Box Squat
45x5
95x3
135x2
185x2
8x2 @ 245
275x1
315x1
335x1

Deadlift
135x5
225x1
8x1 @ 275
315x1
365x1

Leg Press
1pps x 8
3pps x 8
2x8 @ 5pps

Pullthru
3x9 @ 120

Pull down abs
50 x 12
2x8 @ 90

HS Seated Shrugs
1pps x 12
2x12 @ 2pps

November 9, 2008: ME Bench

Reverse Band Bench Press (Light bands)
135x8
185x5
225x3
275x3
315x3
345x3
365x3 (PR)
385x1

Beats the 3 rep PR from last week by 30 pounds. Fuck yeah. (sorry mom.) Shouldn't have bothered trying to hit a single, the 385 was a grinder.

Incline Press
45x5
95x5
135x3
5x5 @ 170

1 arm DB row
50x8
80x5
2x5 @ 120

Face Pull
50x12
3x9 @ 110

Pressdown
2x15 @ 60
superset with
Hammer Curls
2x15 @ 30's

November 7, 2008; ME Squat/Dead

Manta Ray Low Box Squat
45x5
95x5
135x3
185x3
225x3
275x3
295x1
315x1
335x1 (PR)

Good Morning
45x5
135x5
215x5, 3

45 degree hyper
3x10

Lying leg raise
3x12

Pulldown (neutral grip)
4x12 @ 130

Calf raise
2x12 @ 240

November 4, 2008: DE Bench

Bench Press
45x15
45+ mini bands x 8
95+ bands x 3
8x3 @ 135+ bands

Close grip press
135x5
185x5
3x5 @ 230

HS DY Row
45/side x 8
4x8 @ 100/side

Lateral raise
20x12
2x8 @ 30

Band pressdowns
2 sets

Ez bar curls
some.

November 3, 2008: DE Squat/Dead

Box squat
45x5
95x5
135x2
185x2
8x2 @ 225

Fast and strong.

Dealdift
135x5
225x1`
8x1 @ 275

Also fast and strong.

Leg press
90x8
180x8
270x8
360x8
450x8

Pull thru
3x8 @ 120

Incline situps
2x12

Shrugs (HS Seated)
90x12
2x12 @ 180

November 1, 2008: ME Bench

Reverse Band Bench (Light Bands)
135x10
185x5
225x3
245x3
275x3
315x3
335x3 (PR)
365x1
385x1 (PR)

Incline press
45x5
95x5
5x5 @ 165

1 arm DB Row
50x8
80x5
100x5
120x5

Face Pull
50x15
3x8 @ 110

Triceps pressdown
2x8 @ 80

Hammer curlz
2x15 @ 30

October 30, 2008: ME Squat

Manta Ray Low Box Squat (EFS box hole 2)
45x5
95x5
135x3
185x3
225x3
245x3
275x1
295x1
315x1

These are harder than I remembered.

Good Morning
45x5
95x5
135x5
3x5 @ 210

45 degree hypers
4x8

Pulldown abs
3x12 @ 80

Neutral Grip Pulldowns
4x12 @ 120

Seated calf raise
45x12
3x12 @ 90

October 20, 2008: DE Bench

Bench Press
2x15 @ 45
95x5
2x3 @ 135
8x3 @ 185
225x1
245x1
275x1
285x1

Close Grips
135x5
185x5
3x5 @ 225

HS DY Row
45/side x 12
4x8 @ 95/side

Lateral raise
15x12
2x12 @ 25

15 minutes elliptical

October 16, 2008: ME Bench

Floor Press
45x15
95x5
135x3
185x3
225x3
275x1
295x1
305x1 (PR)

Incline Press
45x5
95x5
5x5 @ 160

Pulldown
3x9 @ 180

Face Pull
3x8 @ 80

Pressdown
2x10

EZ curl
2x8

October 14, 2008: ME Squat

High Box Squat (EFS Box hole 4)
45x5
95x5
135x3
185x3
225x3
275x3
315x3
345x3 (PR)
365x1
375x1
385x1

Good Morning
45x5
135x5
185x1
3x5 @ 205

45 degree hypers
3x10

situps
2x8

Calf raise
2x8

October 12, 2008: DE Bench

Bench press
2x15 @ 45
95x5
2x3 @ 135
8x3 @ 185
225x1
245x1
275x1

4 board press
225x3
275x3
3x3 @ 305

HS Y Row
1ppsx12
4x8 @ 2pps

lateral raise
3x10

October 11, 2008: DE Squat

Box Squat
45x5
95x3
2x2@ 135
185x2
8x2 @ 225

Easy and fast.

Deadlift
135x5
8x1 @ 225
315x1
365x1

Leg press
3x12 @ 2pps

HS leg curl
45x12
2x8@ 90

Pull down abs
2x10 @ 80

October 8, 2008: ME Bench

Floor Press
45x5
95x5
135x3
185x3
225x3
245x3
275x3
285x1
295x1
300x1

Incline Press
45x5
95x5
5x5 @ 155

Pulldown
4x8 @ 180

Face Pull
2x8 @ 110

pressdown
2x15

october 6, 2008: ME Squat

High Box Squat (EFS hole 4)
45x5
95x5
135x5
185x3
225x3
275x3
315x3
335x3

Had to call it quits there. I have a stomach virus or something, and I was afraid straining any harder would have catastrophic consequences. Which sucks, because I felt strong as hell.

September 24, 2008: DE Bench

Bench Press
2x12 @ 45
95x5
2x3 @ 135
8x3 @ 185
225x1
245x1
265x1

4 board press
225x3
275x3
3x3 @ 295

CSR
45x8
90x8
3x8 @ 145

Lateral raise
15x12
3x10 @ 25

Hammer curlz
2x12 @ 40

September 22, 2008: DE Squat

Box Squat
45x5
95x2
135x2
185x2
225x2
8x2 @ 275
315x1
335x1

Deadlift
135x5
225x1
8x1 @ 295
315x1
365x1
405x1

1 leg press
8
2x8 @ 130

Pull thru
3x8 @ 150

Pull down abs
3x12 @ 70

September 20, 2008: ME Bench

2 board
2x10 @ 45
95x5
135x3
185x3
225x3
275x3
305x3 (PR)

Incline press
45x5
95x5
4x5 @ 145
145x8

Pulldowns
100x12
150x8
3x10 @ 170

Face Pull
3x10 @ 100

Pressdown
50x15
2x15 @ 60

Ez bar curlz
barx8
+20x8
2x8 @ +40

Incline situps
2x12

20 minutes stationary bike.

September 18, 2008: ME Squat/Dead

Low Box Squat (EFS box, pin in hole 2)
45x5
95x5
135x3
185x3
225x2
275x3
320x3 (PR)
335x1
355x1 (Ties an all time PR)

Good Morning
45x5
135x5
3x5 @ 200

Hammer Strength leg curl
3x12 @ 90

45 degree hypers
3x9

Lying leg raise
2x12

September 16, 2008: DE Bench

Bench Press
2x12 @ 45
95x5
2x3 @ 135
8x3 @ 185
225x1
245x1

4 Board Press
245x3
2x3 @ 285
285x5

Barbell Row
45x5
135x5
225x5
275x5, 3
225x8

Lateral raise
15x12
2x9 @ 25

Hammer Curlz
2x8@ 40

I really was trying to come up with an excuse to not go, but good to hit the 285x5 off a 4 board. Skipped cardio.

September 14, 2008: DE Squat/Dead

Box Squat
2x5 @ 45
95x3
135x2
185x2
8x2 @ 255
275x1
315x1

Deadlift
135x5
225x1
8x1 @ 275
315x1
385x1

1 leg press
8
2x8 @ 110

Pullthru
2x8 @ 150

Pulldown abs
3x10 @ 70

Hot and humid today - I thought about working up a little higher on deads, but couldn't hang on to the bar, I was a big mess of chalk paste.

September 12, 2008: ME Bench

2 Board press
45x10, 10
95x5
135x3
185x3
225x3
245x3
265x3
275x3
285x3 (PR)
315x1
325x1

I think that's just 5 pounds off an all time PR!

Incline press
45x5
95x5
5x5 @ 140

Pullups
6x4

Face Pull
4x15 @ 110

Pressdown
3x12 @ 110

20 mins elliptical

September 10, 2008: ME Squat/Dead

Low Box Squat (pin in hole 2 of EFS box)
45x5
95x3
135x3
185x3
225x3
245x3
275x3
295x3
315x3 (PR)
335x1

Good Morning
45x5
95x5
3x5 @ 195

45 degree hypers
3x8

superset with lying leg raises
3x12

Stretching
Foam Rolling

September 8, 2008: DE Bench

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

4 Board Press
185x3
225x3
3x3 @ 275

CSR
45x8
90x8
4x8 @ 135

Lateral Raise
15x12
2x8 @ 25

Hammer Curlz
2x15 @ 25

Pressdowns
2x15 @ 100

September 6, 2008: DE Squat/Dead

Box Squat
45x5
95x3
135x2
185x2
8x2 @ 235

Deadlift
135x5
225x1
8x1 @ 245

1 leg press
sled x 8
2x8 @ 90

Pull down abs
50x12
2x8 @ 70

September 4, 2008: ME Bench

Bench Press
2x10 @ 45
95x5
135x3
185x3
225x3
245x1
275x1
295x1 (PR)

Incline Press
45x5
95x5
5x5 @ 135

Pullups
5x4

Face Pull
4x15 @ 100

Pressdown
3x12 @ 100

Treadmill, 30 mins.

September 2, 2008: ME Squat, Dead

Test day

Squat
45x5
95x5
135x5
185x3
225x3
275x3
315x1
365x1
385x1 (PR)

Deadlift
135x3
225x1
315x1
365x1
405x1

Chubbage

234 pounds, 39 inch waist, 19%

August 16, 2008: ME Bench

Bench Press
2x10 @ 45
95x5
135x3
185x3
225x3
245x1
265x1
275x1
290x1 (PR)
3x6 @ 205

Pullup
5,5,4,4,4,2 (24)

Face Pull
4x11 @ 90

Pressdown
3x15 @ 60

30 mins treadmill, 1.5 miles, 3.5/3.1

August 12, 2008: ME Squat

Squat
45x5
95x5
135x5
185x3
225x3
275x3
315x1
345x1
365x1
385x1 (PR)
3x6 @ 265

Good Morning
45x5
135x5
3x5 @ 195

45 degree hypers
3x10

Lying leg raise
3x10

Shrugs
2ppsx15
3ppsx12
3x8 @ 4pps

Still fat

236.5, 39.5, 19%

August 10, 2008: DE Bench

Bench press
2x10 @ 45
95x5
135x3
8x3 @ 185
225x1
245x1

Closegrips
135x5
185x5
3x5 @ 225

Row
45x5
135x5
5x5 @ 225

DB OH Press (seated)
30x8
2x8 @ 60

Pressdown
100x12
3x12 @ 150

Hammer curlz
20x12
40x12

Treadmill
30 mins, 3/3 1.4 miles

August 8, 2008: DE Squat

Box Squat
45x5
95x2
135x2
185x2
225x2
8x2 @ 255
275x1
315x1
335x1

Deadlift
135x5
225x1
6x1 @ 335
405x1

Stepup
3x12
superset with
vgrip pulldown
3x12 @ 100

Pullthru
3x10 @ 120

Pull down abs
50x12
3x10 @ 80

Interval training on Elliptical
6 intervals, :30 on, 1:30 off

August 6, 2008: ME Bench

Bench Press
2x10 @ 45
95x5
135x3
185x3
225x3
245x1
275x1
285x1 (PR)
4x6 @ 185

Pullup
4x5

Face Pull
60x15
4x10 @ 90

Rope pressdown
3x12 @ 60

EX bar curlz
20x8
40x8,8

20 mins elliptical

August 4, 2008: ME Squat

Squat
45x5
95x5
135x3
185x3
225x3
275x3
315x1
335x1
355x1
380x1 (PR)
4x6 @ 245

Good morning
45x5
135x5
190x5

July 28, 2008: DE Bench

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

4 board press
185x3
225x3
275x5
285x5

HS Row
1pps x 8
3x10 @ 2pps

Lateral raise
2x10 @ 20

Pressdown
3x15 @ 100

July 26, 2008: DE Squat

Box Squat
45x5
95x2
2x2 @ 135
8x2 @245

Deadlift
135x5
225x1
6x1 @ 325

Pulldown
100x10
4x10 @ 120

Pull thru
3x9 @ 120

Lying leg raise
2x10

July 25, 2008: ME Bench

Bench Press
2x10 @ 45
95x5
135x5
185x3
225x3
245x3
275x3 (PR)

DB Bench
50x10
3x10 @ 80

CSR
90x8
3x8 @ 155

Face Pull
50x12
3x15 @ 80

Curlz
2x8 @ 30

July 22, 2008: ME Squat

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

Good Morning
45x5
95x5
135x5
3x5 @ 185

Step up
3x12

45 deg hypers
3x10

Pull Down abs
50x12
2x12 @ 70

Pulldown (neutral grip)
2x12 @ 120

Calf raise
2x10 @ 220

Wide Load

233 pounds
39.5 waist.

That's about 20% bodyfat. hmph.

July 20, 2008: DE Bench

Bench Press
2x10 @ 45
95x5
135x3
8x3 @ 185
225x1
245x1
275x1

4 Board Press
225x3
275x3
285x5 (!)

HS Row
1ppsx8
2ppsx8
3x5 @ 3pps

Face Pull
50x12
70x12
3x12 @ 80

Rope pressdown
4x12 @ 50

Hammer curl
3x10 @ 40

July 18, 2008: DE Squat

Box Squat
45x5
95x5
135x2
185x2
8x2 @ 225
275x2
315x2
335x1
355x1

Deadlift
135x3
225x1
6x1 @ 315
365x1
415x1 (PR)

Neutral grip pullup
7,3,3,3

Pullthru
3x8 @ 120

Incline situp
3x12

July 16, 2008: ME Bench

Bench Press
45x10
95x5
135x3
185x3
225x3
270x3 (PR)

Press
45x5
95x5
135x3
155x3

CSR
3x8 @ 145

July 15, 2008: ME Squat

Squat
45x5
95x5
135x5
185x3
225x3
275x3
315x3
345x3

Good Morning
45x5
95x5
135x5
165x5
185x5

Front Squat
45x5

Leg Ext
2x12 @ 50

45 degree hypers
4x8

Pull down abs
50x12
60x12
70x12

Pulldown
100x12
2x8 @ 150

Fatness

233.5 pounds
40 inch waist.

Gotta eat less and move more.

July 12, 2008: DE Bench

Bench press
45x10
95x5
135x3
8x3 @ 185

Close grips
185x3
225x3
245x5

July 11, 2008: DE Squat

Box Squat
45x5
95x5
135x2
185x2
225x1
8x2 @ 255

Slow, felt like shit, so called it a day.

July 6, 2008: DE Bench

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

Close Grip Bench
185x3
225x3
250x3
255x3

Row
45x5
135x5
185x5
4x5 @ 255

1 Arm DB Press
40x5
50x5
60x7

Hammer Curlz
3x8 @ 40

July 5, 2008: DE Squat

Box Squat
45x5
95x2
135x2
185x2
225x1
8x2 @ 245
275x1
335x1 (cake)
345x1

Deadlift
135x3
225x1
6x1 @ 315
365x1
405x1 (PR)

Pullup
6, 4, 3

Pullthru
3x10 @ 120

Incline situp
3x10

July 2, 2008: ME Bench

Bench Press
45x5, 5
95x5
135x3
185x3
225x3
245x3
265x3 (PR)

DB Incline
40x8
50x8
3x8 @ 70

CSR
90x8
3x8 @ 135

Face Pull
50x12
60x12
70x12
3x12 @ 80

Pressdown
50x12
2x12 @ 60

15 mins elliptical

July 1, 2008: ME Squat

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

Felt great - pretty easy.

Good Morning
45x5
95x5
3x5 @ 155

Step up
3x10

45 degree hypers
3x10

Ab Solo
2x15 @ 7lb

Calf Raise
3x12

June 29, 2008: DE Bench

Bench Press
45x10
95x5
135x3
3x8 @ 185

Close Grip bench
185x3
225x3
245x3

Row
45x5
135x5
4x5 @ 250

1 Arm Press
30x5
40x5
55x5

Hammer Curl
2x15 @ 30

June 17, 2008: DE Bench

Bench Press

45x15

95x5

135x3

3x8 @ 185



4 Board Press

185x3

225x3

275x3

300x3



Row

45x5

135x5

4x5 @ 245



1 Arm press

30x8

3x5 @ 50

June 13, 2008: DE Squat

Box Squat
45 x 5
135 x 3
185 x 2
8x2 @ 235
275 x 1
315 x 1

Deadlift
135 x 3
225x1
6x1 @ 285

Pulldown
5x8 @ 150

Was tired as hell today

June 11, 2008: ME Bench

Bench Press
45x10
95x5
135x3
185x3
225x3
250x3
255x3

DB Incline press
50x8
3x8 @ 65

Hammer Strength Row
90x8
3x8 @ 200

Face pull
3x15 @ 150

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.