2/12/11
legs
squats
worked up to 265x8 slowly but surely gaining leg strength, squats are a bit of an issue for me. (mentally)
leg press worked up to 7pps, then a 20 rep set w/ 3 second negative with 5pps
db sldl’s
90x8
100x12
100x10
100x8
calf raises
3pps 5 sets of 8
2/14/11
light bench
did 210x9
incline db bench
80x8
90x7
90x6
flat bench
80x9
80x8
pullups
8,8,5
wide grip dips
3 sets 8-12 reps
2/15/11
deadlifts
had to use a pretty thick bar for these, only got 405x2 before bar slipped fuck everyone using the good bars for benching. at least now i know with a normal bar i could get an easy 5
squats
220x10 3 sets
db rows
105x8
105x20 (pr)
hammer curls
45x6
55x6
60x7
2/16/11
military press
135x10
155x5
175x7
pullups
5 sets of 10
front raises- 35 lbs 3 sets of 10
lateral raises 20 lbs- 2 sets of 10
quick workout in school today.
did the evil 8 complex later on tonight. was pretty conservative with weight and finished it kind of easily. I was still pretty gassed after it however. On a more narcissistic note im starting to get some nice vascularity in my quads.
2/17/11
am ( in school)
just did squats
135x8
225x5
245x3
285x6 (pr)
squats are feeling awesome lately, 2x a week squats have helped so much.
then at night did some armz
rope pushdowns
60x10
60x10
70x10
dips
bwx8
35x8 ( 35 means weight added)
45x8
45x8
55x8
ez bar curls
65x8
105x8
105x7
85x8
cross body hammer curls
3 sets of 10 at 40 lbs
skull crushers
60x8
80x10
80x12
90x8
2/19/11
power cleans
worked up to 225x1 I was pretty happy with this as i rarely do these
squats
135x8
225x5
255x12 (PR)
stiff legged deadlift
135x8
225x5
255x5
255x5
275x5(PR)
275x5
285x5 (PR)
leg press
4ppsx10
5ppsx10
6ppsx10
I should start logging some of my food intake, I think it will make me much more conscious ( and accountable) for what i eat.
Yesterdays eating was as follows
meal 1 2 eggs 4 egg whites half a pepper and some cheese ( in other words an average omelette)
mea2. chicken and handful of almonds
meal3. steak and large salad with some olive oil and vinegar on top
meal 4- steak, half a cup of oats with some strawberries in it
meal5. 2 cans of tuna with half a pepper
also snacked on some fruit, couple apples, strawberries and half a banana
I’m not taking any supps of any sort… that may change within the next few months, but if i am progressing fine, then fuck it why spend the money. Being a jobless teenager kinda makes things tight. And remember, “The safest way to double your money is to fold it over once and put it in your pocket.”
2/20/11
went into the gym for “chest” day saw all the benches taken and suddenly got pretty disillusioned with the whole bodypart split thing. I’ll continue to have 1 or 2 bench pressing movements in my routine, but im really sick of “insert barbell bench movement” “insert db bench movement” and “insert fly movement” training.
Todays workout was a nice change of pace for me, as I did a strongman style workout.
did some pullups for a warm up
then overhead press
185x7 (an inch away from 8)
was stupid and went for 205 (missed by an inch, me and my teenage ego)
zercher squats LOVE these for some reason. the mental aspect is for sure a part of it.
135x5
145x5
165x10
185x10 (not bad for first time)
barbell clean and press
2 sets 145x8
then some tricep stuff for the pump and im done.
2/22/11
for cardio i just took the dog for a walk.
todays eating was as follows
meal1-2 eggs, 4 egg whites, some cheese and peppers
meal2- raisins and walnuts
meal3- raisins and almonds with an apple (and a large coffee)
meal4- steack and onions with some beanzz
meal5- apple and hot dog (first hot dog since i was in 7th grade)
meal6- 2 cans of tuna, onions, and an apple
kind of shitty eating today… felt like this was a great recovery day though, woke up at 12, ate, read, slept, ate, then had a fire outside. a good day.
back is feeling a bit stiff at the moment, dont know whether ill train chest/upper back today
2/22/11
took a walk, had some coffee and i was ready to go.
bench
went up to 220x10 (pr) bench has always been in the shitter for me, but it seems to be slowly improving (me not really caring for it is a big factor to)
backed off with 2 sets of 185 8 times
pullups
bwx10
bwx10
db bench
80x5
90x8
90x6
db rows
3 sets of 105 14 reps
one handed t bar rows
1ppsx10
2ppsx8 back was feeling a little stiff so i called it on this.
pylo pushups
2 sets of 5
1 set of 10
1 set of 8
Last night was a bit of a train wreck for me… smoked a bit of pot for the first time in a while, ate some shitty food etc. My choice though so now it’s time to crack down. Hitting some deads tonight.
True victory is victory over oneself-Masakatsu Agatsu. It’s time to man up.
2/23/11
deadlifts
375x10
squats
225x10
245x5 - already tired after this.
dips
worked up to 60lbsx8
bbcurl
105x8
65x8
calf raises
2/25/11
chins
bwx5
bw+20 x5 3 sets
dips
bwx8
bw+40x8
bw+65x5
bw+75x7
db curls
30x8
50x8
55x8
55x6
cg bench
3 sets of 8 with 185
skullcrushers
65x8
80x10
80x10
complex with 95 lbs consisting of
deadlift
hang clean
bbrow
shoulder press
front squat
8 reps each
4 sets
good workout
what was eaten today
m1- 1 egg, 5 egg whites, some cheese and pepper
m2-lean beef patty, beans, and mushrooms
m3- a lot of raisins and almonds , had a large coffee with this
m4 - repeat of meal 1
m5- repeat of meal 2 with more veggies
m6- oats, raisins, blueberries with a tablespoon of natty pb
I really need to improve my eating habits as of late… ill start cutting out the shit (cheese,beans for the most part, less carbs at night, and really less carbs in general) I want to start a carb cycling plan but I need to make sure im ready for it. I have always had problems keeping the b/f at bay, and even though i have made good progress since getting into lifting, i know it will be a lifelong fight.
2/26/11
power cleans
135x3
155x3
185x5
205x3
squats
135x8
225x3
245x3
275x8(pr)
stiff legged dls
135x5
225x5
245x3
275x3
295x3 was not really feeling these today… oh well
dips ( just really felt like doing these again)
worked up to bw 80lbsx8 , a pr
seated calif raises
6 sets of 8 with 3 plates
2/27/11
standing press
135x5
155x5
180x8 (pr)
145x10
145x8
bb shrugs
worked up to 275x10 kept on hitting my nuts with the bar so switched to dbs
100x25
3 sets of 10 with a long pause at top
some calf stuff and dips then called it a day
2/28/11
quick back workout in school
deadlift
worked up to 405x6(pr)
various pullups
3/1/11
split up my workout today
am workout
bench
worked up to a pr of 230x8
various pullups
then later on today
db bench
80x8
90x8
100x8
90x8
db row
105x8
105x22
105x8
1 armed t bar row
1ppsx8
2ppsx8
2ppsx8 then 1ppsfor 8
trap stuff pylo pushups