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

11.5.2006 ME Squat/Dead

Instead of trying to figure out another way to train (and getting into the weeds doing it), back to the basic template. It doesn't matter how I train, it matters that I train.

Remember when reading this I have essentially not trained for almost a year.

Warmup: 5 mins elliptical

Squat
45x10
95x10
135x5
185x3
225x3
275x3
315x2
365xmiss
Yes, indeed, that's shit. But I'm happy, because I left the 365 on the pins, instead of cutting it high or something.

Leg press
3ppsx8
5ppsx8,8

HS Seated leg curl
3x10@90

Pullthru
2x8 @ 120
superset with
pulldown abs (lat machine
50x15
70x15

Stretching.

ME Bench Tuesday.

Notice anything?

I did. Back to the old habit, the old excuse. Oh, work's too much. Oh, I don't have time.

I read a couple of articles in the past couple of weeks that were motivators. Mostly, they have to do with being the best, and sacrificing all to get there.

I just want to be great, not the best. I know what I am, I know that I'm not willing to give up my 6 figure salary, give up my $600k house, give up my goal of retiring before I'm too old to enjoy it, and give up my goal of being able to afford what I want, when I want it. I'm not willing to sacrifice time with my wife, or a nice bottle of wine. Balance.

So I'm not going to be the best. But I'm still going to be better. I've forgotten the value of what lifting taught me, I've become complacent. I'm not pushing to get better each time, not just lifting, mind you, everything. I've forgotten how to push everything to the limit - education, traininig, relationships, fun.

The good thing: I know how to get it back.

Can I total Elite? Yes. But only if I actually go fucking train.

So I'm going.