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.