Giving it another go

[11venthhour]

Squat Day

Squat
135x warm up
185x8
225x5
295x5

Box squats for speed
135x3
145x3
155x3
165x3
175x3
185x3

Seated ham curls
90x10
110x8
130x6

Stand calf raises’
190x10
195x10
200x10

SLDL, squat stance (more for stretching than the workout)
85x10
95x10
115x10


Today was just a bad day. There is only one place to do free squats, so I had to wait so I kind of noodle around for like 10 mins waiting. This kind of threw me off my game so my whole work out was off. Then I went to do box squats for speed and ended up agreeing to share the squat rack with a football coach and 2 of his guys. But I didn’t realize he was essentially teaching them squats so I got 2-3 sets and I just gave up on that scenario. This gym uses Cybex and all these machines have more glide to them so I have to get used to that.
Oh well just frustrated. I am doing some abs and stretching before bed and my diet is going well.

[11venthhour]

Bench Day

Bench
Bar warm up
135x10
185x10
225x5
245x5
265x3
275x3
285x2

Close Grip
135x10
185x8
185x6

Behind the head DB extensions
80x10
90x10
100x7

Shrugs (no power rack!)
135x10
225x10
275x6, over under grip
335x6, over under grip


Nothing special today, just hitting it hard but not full out. I think I am doing a meet on Sept 19th, so I will start the prep for that next week. I will have 12 weeks to prep for the show. I am going to focus on the lifts and not worry so much about my weight. Then I will have about 8 weeks for the next meet, and hopefully by then I would have reached my weight goals.
This gym only has one bench, and one squat rack area, and no power rack. It’s small too, so no floor presses. Arg!

[ripitupbaby]

Nothing special today, just hitting it hard but not full out. I think I am doing a meet on Sept 19th, so I will start the prep for that next week. I will have 12 weeks to prep for the show. I am going to focus on the lifts and not worry so much about my weight. Then I will have about 8 weeks for the next meet, and hopefully by then I would have reached my weight goals.
This gym only has one bench, and one squat rack area, and no power rack. It’s small too, so no floor presses. Arg!

Sweet!  Hopefully you can make it work in the new gym.  If I can do my prep virtually alone in "The Workout Club and Wellness Center" you can do it too!  I only got kicked out once for deadlifting!   

[11venthhour]

Sweet!  Hopefully you can make it work in the new gym.  If I can do my prep virtually alone in "The Workout Club and Wellness Center" you can do it too!  I only got kicked out once for deadlifting!   

well i will be able to get it done, as long as there are free weights it can be done!
like i said before, you = more intimidating than me

[11venthhour]

Friday, deadlifts

135x10
185x10
225x10
275x8
315x5
365x3
405x a crack in my back and i quit there 

Saturday, DE bench

bench for speed
135 warm up
close grip
135x3
145x3
155x3
165x3
regular grip
175x3
185x3
195x3
205x3, not so fast but tried to keep explosive at least

DB shoulder press
60x10
75x8
75x6

dip machine
175x10
175x7
175x8

tricep push downx3

DB curls
35x10
40x10
45x8
50x6

BB curls
65x8
75x6
75x7

Sunday

cardiox30 minutes
light upper back workouts


so hurt my back dead lifting. the plates at the new gym are smaller so i was pulling from a 2 inch deficit and i didn't prepare for it. i got cocky and my back rounded but my hips were driving up, so crack went the back. its still sore now, but i guess its not that bad. i will most likely take a lesson from stubborn and chill for a week.
i finally got some cardio in, and it still sucked just like i remembered.

[Stubborn]

If you've been hitting the gym for a solid 10+ weeks and making progress (big or small) and then something "tweaks", it may be time for some R&R (rest and recovery).

[ripitupbaby]

well i will be able to get it done, as long as there are free weights it can be done!
like i said before, you = more intimidating than me

 




Get to a chiropractor and chill your bones for a few days or else!   

[11venthhour]

If you've been hitting the gym for a solid 10+ weeks and making progress (big or small) and then something "tweaks", it may be time for some R&R (rest and recovery).

Get to a chiropractor and chill your bones for a few days or else!  

i went to the doc and he said i should be ok as long as i take it easy. its the back left side. he said i may have just over extended a muscle. i did some stretches and i felt pretty good today, and the ibuprofen is helping me a ton!
 

[11venthhour]

well now after i explained why i should not be working out this week, here is my leg day

squat day

squats
bar warm up
95x6
135x8
185x8
225x5
265x5 (75%)

speed squats to a box
175x3x8

seated ham curls
85x10
100x10
115x6

hyper extensions
body weightx10
10 lbs platex10
25 lbs platex10


i was going to squat the 265 twice, but i didn't want to push it. all around it was a pretty easy workout. funny with my back a little tender it really helped my form so in that sense i had a great workout!
well i decided that i am going to do the full power meet on sept 19th, but i have a lot of weight to lose. i just bought a scale so hopefully this will help me stay on track.

[Stubborn]

Its not that you shouldnt workout, just that you may want to take it easy for a week. Cardio of any kind always helps my recovery.


Get your diet down to an hourly schedule and check that scale every morning. This is what has worked for me. If you look at that scale and it says you are one pound heavier than yesterday, it snaps you right back on track.

[11venthhour]

Its not that you shouldnt workout, just that you may want to take it easy for a week. Cardio of any kind always helps my recovery.


Get your diet down to an hourly schedule and check that scale every morning. This is what has worked for me. If you look at that scale and it says you are one pound heavier than yesterday, it snaps you right back on track.

cardio would most likely kill me form boredom

its funny i know that but i just need to hear (read) people tell me these things. i have a shitty scale right now but it will do, its an old digital.

[11venthhour]

Bench Day

5 minute warm up on the elliptical

Bench
135x10
155x10
175x10
195x8
225x5
235x5 (75%)
235x5, (75%) ugly 5th rep

CG bench
155x8
165x6
135x8

Behind the head DB extensions
80x10
90x8
100x8

Pull downs to the chest
3 sets of 10ish

10 minutes of cardio, elliptical


My back is still feeling fine a little stiff but for the most part better everyday. I usually do not do that many reps on the bench but I was working out with someone for a change so I was just going with the flow, but they bowed out at 175. So no spotter again
I went to do the 235 for the 2nd set but I think I gassed myself on the first million reps, so the 5th rep I broke form, it felt like it looked ugly. No shrugs today because I am not trying to be totally stupid about my back yet.
My diet is actually going to plan this week, this week no sweets, next week I will cut something else so hopefully by 8 weeks out I will be on a legitimate diet!

[11venthhour]

45 minutes of cardio and i lost my i pod. proof that cardio can't be all that great

[Stubborn]

45 minutes of cardio and i lost my i pod. proof that cardio can't be all that great

You must have been doing some Jazzercise/HIIT hybrid shit to lose your ipod in the heat of the moment like that. 

[11venthhour]

You must have been doing some Jazzercise/HIIT hybrid shit to lose your ipod in the heat of the moment like that. 

man that would be a story to tell

nope i was listening to music and i happened to glance over and someone was watching something that looked interesting so i decided to watch tv. and when i switched to a different cardio machine the ipod did not make the trip with me. so 15 minutes later when i realized what i did it was gone

[11venthhour]

dead lift day

deads
135x10
225x10
275x5
(75%) 325x5

good mornings
bar
65x10
85x10
115x10

bent rows
135x10
155x10
175x10
195x8

lat pull downs reverse grip
3x10

leg raises
4xrep outs

ham curls
85x10 3 sets


well this was my first back workout since i hurt my back a little, everything went well. i didn't want to do to many reps on the dead just in case. also the good morning numbers are really low because of my back and the fact i have not done these since i first started lifting.
i actually ate right before the gym. so in the middle of dead lifting on 325 i have to stop because i almost lost it, well i got my composer back and finished the set.
diet is ok. i am starting to really get into the eating schedule i just have to make sure i don't miss a meal and over eat the next!

[11venthhour]

DE Bench day june 28th

warm up, all done with some speed
bar
95x10
135x10

CG grip for speed
135x3
145x3
155x3
165x3, slowed a bit here

reg grip for speed
165x3
175x3
185x3, started to slow a bit here
195x3, i took a brief pause in between each rep to keep them as fast as possible

shoulder press
barxwarm up
65x8
85x8
105x8
125x8
135x6, my shoulders were just worn out really

dip machine
165x8x3

tri cep pressdowns
3 sets of 8

DB bi cep curls
40x8
45x8
50x6
55x5

BB bi cep curls
65x8
85x8
105x8

shrugs
135x8
185x8
225x8
275x8
315x6

DB rear laterals
15x10
20x10
25x6, gawd i suck at these

lat pull downs to the chest
3 sets of 8

man am i over training on DE day? oh well its the only day i am not on a time constraint so i like to just have some fun i guess!
oh well this weekend was my birthday so eating did not go so well. other than that i am going to step up again this week with the diet, i did not have sweets during the week so i am going to try and adjust my meal before bed this one will be harder.
i spent this weekend trying to get the video of my max attempts form a couple weeks ago and me and my buddy can only get the audio tracking form the lift, so thats a bust.
well this is all.

[Stubborn]

I might drop the shoulder press and add front raises instead. Otherwise not bad. I like to do shoulder press on its own day unless its just a warmup. More importantly, how do you feel the days following?

[11venthhour]

I might drop the shoulder press and add front raises instead. Otherwise not bad. I like to do shoulder press on its own day unless its just a warmup. More importantly, how do you feel the days following?

to be honest i always the best after my de day. i always feel less beat the fuck up really. i guess iwill see how i feel tomorrow since its me bench day!

[11venthhour]

squat day

squats
warm ups
bar, 95, 135
185x8
225x6
280x5, it was supposed to be 285, but i forgot, oops!

squats to the box for speed
185x3x6, i cut 2 sets my lower back was getting stiff

ham curls
100x8
115x8
130x6

calf raises
210x10x2
190x10

2 sets of ab work

not a bad workout. i feel like i am getting pretty close to nailing the form on the squat. i really need to do more stretching, ham work and ab work!
i actually am turning down deserts here lately, but i go on vacation this weekend. i am hoping to get some works out in at least! i will probably weigh myself tomorrow.

[Zach Trowbridge]

Your DE volume is probably fine, Louie Simmons recommends trying to get almost double the volume on DE days as ME days.  So if you had to pick a day to add in some extra work that would be the time.

[11venthhour]

Your DE volume is probably fine, Louie Simmons recommends trying to get almost double the volume on DE days as ME days.  So if you had to pick a day to add in some extra work that would be the time.

cool! so i am doing something right for a change.

bench day

warm ups
bar, 95
135x12
bench
185x10
225x8
250x5x2

CG bench
155x10
165x8
175x6


i had something come up and i had to go! smeh everything felt good today. i am down 2 lbs form the last weighing, so maybe next year i will compete in the 198 weight class

[11venthhour]

Deadlift day

deads
135x10
185x10
225x10
275x5
345x5

GMs
95x10
135x10, my lower back felt super tight so i stopped

bent rows
155x8
175x8
195x8

underhand grip lat pulldown
3 sets of 8

leg raises
3 sets of repping out


i was still a bit sore from legs 2 days ago, but i wanted to get in my backwork out before heading out to the beach for the weekend tomorrow. i did 20 minutes of cardio on my lunch break last night at work as well. i may do some arms before i leave. hard night at work tonight and my diet is falling apart.

[11venthhour]

july 3rd

arms day
CG bench
bar warm up
95x10
135x10
155x8
175x8
195x8
225x6

behind the head DB extensions
100x8x3

DB curls
25xwarm up
45x8
50x6
55x4, rep out with the 25s

BB curls
65x8
85x8
105x5

ab work

July 7th

squat day

squats
bar warm up
135x8
185x8
225x5
265x5
300x5x2

speed squats to a box
135x3
145x3
155x3, my lower got tight so i moved on

seated ham curls
100x8
115x8
130x6

calf raises
170x8
190x8
210x8 then 110 rep out

4 sets of leg raises

5 minutes of cool down cardio


squats went well today, i really think my form is getting there. i think on the first set of 300 i could have gotten 6-7 reps but i wanted to wait to all out on the 2nd set but after 5 my right wrist was killing me. so 315 is next week, i think i am going for just 1 set of as many as i can do just to whats up!
well go to go to finish my vacation!

[11venthhour]

bench day

bench
bar warm up
95 warm up
135x10
185x10
225x5
265x5x2

CG grip
135x8
155x8
175x7

rack press, 3 inch above chest
225x5
245x5
265x2, what a fail!

behind the head DB tri cep extension
80x8
90x8
100x8

shrugs
135x10
225x8
275x8
315x5

dip machine
165xrep out


today went well. i hit 265 pretty easy today which i got stuck for over a month before so that is going well. diet is back on track after my vacation, so far!
yeah, cardio tomorrow!