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.