January 5, 2009 Chest/Triceps
BB Flat: 2255 2451 2056 2055
BB Incline: 1851 1755 1655
BB Decline (SKINNY BAR! ARG): 2252 2451…I hate this bar
Cable Flyes: 409 456 3511
DB Unilateral Flat Bench: 409 458
BB Close Grip: 13510 1557 175*3
Sauna: 15 minutes
notes: Meh crappy workout. I barely rested between 225 and 245. I couldn’t get my rhythm down on those sets at all. On incline I had my grip spaced wrong so that f’d up my first set. Then on the decline I realized too late that I was using this awful skinny bar they have at my gym. It still weighs 45 lbs somehow, but it has half the thickness of a normal one. The damn thing bends and torques too much so it always feels like you’re about to spill your weight. Not very happy with this workout. Guess I’ll have to wait until Monday for my next chest/tri day to make up for it
January 6, 2009 Tuesday Legs
BB Squats: 5x5: 225,230,235,240,245
BB Front Squats: 1954 2152
Standing Calves: 14010 still too sore from POSEing
Unilateral Leg Extensions: 706
Sauna: 15 minutes
notes: Odd session. Hit my marks on the squatting which was good. I think I’m going to drop the weight on front squats and add a couple sets there. Couldn’t really do any calf work because my calves are still POSE dead. Couldn’t run either. Short session, but I know what to do going forward
January 8, 2009 Back, Hamstrings, Biceps
BB DL: 3151 3351 3551 3751 4051 22510
BB Good Mornings: 1355 1355
Pullups: 253 253 BW6
Shrugs: 11510 1008
DB Incline Reverse Curls: 1010
DB Standing Curls: 458 505
Running: 15 minutes
Sauna: 25 minutes
notes: Really good workout. All of the pulls went up nice and smooth. I’m really focusing on form on squatting and deadlifting lately. Finished off with a rare high rep set at 225.
Rest of the workout was good too, I’m going to increase my weight on DB Curls for about a month, see if I can get into the mid 60s again. I saw a guy throwing a tantrum towards the end. He was this scrawny miserable looking guy. He whipped his water bottle halfway across the weight room. Good times.
January 10, 2009 Running
Running: 45 minutes / 4.5 miles
notes: Ok so check this out. I’m running along on my treadmill just fine. The plastic emblem on the side of the base is SLIGHTLY loose or something. Nothing big. Just when I run on that side of the treadmill it makes a clacking sound for a few seconds. No big deal. I only veer towards that side every few minutes and even then only for a few seconds. So a guy comes up behind me and says “That treadmill is broken, you shouldn’t be on it.” I say, craning my neck around, “No, it’s just the emblem on the side. It’s fine” He says “No, I’m going to go report the treadmill”.
So I go back to running. Several minutes later this girl manager comes over and is looking around the base of my treadmill and the handbikes that are facing my treadmill. (At my gym the cardio equipment is arranged into rows with the rows facing each other, and railings between the rows with TVs on them).
Anyway, I liked this girl when I first started going to this gym, she was friendly. The last few weeks though she’s been rather standoffish when I say hi or whatever to her on my way in or out of the gym. So a few minutes later she’s literally kneeling down underneath the railing in front of the treadmill
Her: “this treadmill is broken”.
Me: explains it exactly the same as I did with the guy before
Her: “well how long do you have left?”
Me: “about 2 minute” (lie, I had 10 but I wanted this bitch to stop talking to me so I could finish).
Her: “Well for your safety I’m going to need you to switch to another treadmill right away”
Me: “fucking A.”
So I stop the treadmill, no cool down or anything. Switch to another one that takes FOREVER to start, meanwhile my fucking calves are cramping up & shins are splinting. So I finish the run and part way through the girl walks by and says “thaaaaaaank you for switching” really flippantly. I honestly think she was just trying to fuck up my workout. She put an ‘out of order’ sign on the treadmill, but I am 99% certain that as I was leaving the gym, it was gone. AAAARG /rant
January 13, 2009 Tuesday Legs
Squats: 5x5: 230,235,240,245,250
BB Front Squats: 1655 1555 1555
BB Calf Raises: 25513 27510 29510
sauna: 15 minutes
notes: Good session. Those 5x5s really wipe me out good!
January 14, 2008 Running
Running: 45 minutes / 4.5 miles
Sauna: 15 minutes
notes: Good mid-week run
January 16, 2008 Running
Running: 10 MILES / 1:40:00!!! HOLY CRAP!!!
[i]notes: I have never run that far before in my life. My previous records were 7 miles, and for one hour. I was going to go for 50 minutes today, but got to a half hour and felt great, so I was like, screw it, go to an hour.
My knees felt like they had lead in them, and my feet had minor blisters, but the weirdest thing was happening: I was BARELY sweating, my heart wasn’t even pumping hard, and I wasn’t out of breath at all. I got to an hour and felt great still so I went to 70 minutes, then 75. I realized then that I was 25 minutes away from 10 miles.
So I buckled down and did it! At the end I really felt like I could’ve gone for 2 more miles, hell, 5 more even. I was not tired in the least. My knees/feet/ankles weren’t any worse than they were at the 30 minute mark, I was still barely sweating (my shirt was dry after hanging up at home for like 10 minutes), heart rate was barely elevated, and I wasn’t breathing hard.
I think this is the first time in my life that my mind/heart/lungs outlasted my body, because my body was definitely sorer and more taxed than any of those things, even if for the most part I’m not in any pain or discomfort. Usually when I’m lifting i fail mentally, or just exhaust my Oxygen supply, or my heart can’t beat fast enough to pump my blood quickly enough.
This was an absolutely awesome feeling. I actually did a full abs session after I was so untired. [/i]
January 19, 2009 Monday: Chest/Triceps/Shoulders
BB Incline: 2053 2251 1856 1855 13512
BB Decline: 2258 2456 2653
BB Flat: 1956 2055 2153
Cable Crosses: 3512 4510 507
Dips: 256 256 255
JMs: 1355
BB Seated Military Presses: 95*7
Sauna: 15 minutes
notes: Good session. Really was strong on the declines, I was surprised actually. Rest of the session went well!
January 18, 2009 Sunday: Running
Running: 5 miles / 50 minutes
notes: Had a good run. So my grand total for this weekend is 16.75 miles…woowee
January 19, 2009 Monday: Chest/Triceps/Shoulders
BB Incline: 2053 2251 1856 1855 13512
BB Decline: 2258 2456 2653
BB Flat: 1956 2055 2153
Cable Crosses: 3512 4510 507
Dips: 256 256 255
JMs: 1355
BB Seated Military Presses: 95*7
Sauna: 15 minutes
notes: Good session. Really was strong on the declines, I was surprised actually. Rest of the session went well!
January 20, 2009 Tuesday: legs
BB Squats: 5x5: 235,240,245,250,255
BB Front Squats: 1555 1553 1355
Seated Calves: 9012 11510
BB Standing Calves: 27512 29511 31510
Sauna: 15 minutes
notes: These 5x5s kill me, in a good way. But unless I have a spontaneous surge in strength I won’t be able to complete the 5x5 next week. I barely completed the 5th rep on 250, and 4th and 5th on 255. We shall see.
January 21, 2008 Wednesday Running
Running: 5 miles / 50 minutes
[i]notes: Good run. The usual![/u]
January 22, 2008 Thursday Back/Biceps
STARVING for this session!
BBDL: 2751 3151 3351 3551 3751
Pullups: 256 255 BW9
Shrugs: 10510
DB Curls: 553
notes: was absolutely starving for this session, couldn’t do much volume. Did as much as I could then drove home and ate.
January 23, 2009 Running
Running: 50 minutes / 5.0 miles
notes: good run, standard stuff.
January 24, 2009 Running
Running: 50 minutes / 5.0 miles
sauna: 15 minutes
notes: good run, the usual
January 25, 2009 Running
Running: 50 minutes / 5.0 miles
sauna: 15 minutes
notes: yup. the usual.
January 26, 2009 Chest/Tricep/Shoulder
BB Flat: 2257 2402 2551 2056
BB Incline: 1856 1953 1756
BB Decline: 2254 2454 2652
DB Flat Squeeze Press: 6510 756 804
DB Elbows Out Extensions: 5010 555
JM’s: 1355 1356
BB Seated Military Presses: 956
notes: Good session. Hit 225 for 7 times, thought I’d only bag 5. Incline I was strong on as well. BB Decline too. I haven’t done the squeeze presses in a while so I did a couple sets. I need to look up how to JMs, I’m positive I’m doing them incorrectly.
January 27, 2009 Legs
BB Squats: 5x5: 240,245,250,255,260
BB Front Squats: 1355 1555
Seated Calves: 11512 14012
Standing Calves: 16010 20010
Sauna: 10 minutes
notes: These 5x5s are certainly exhausting. I find that if I make certain I’m standing fairly erect and not leaning too far forward I do better. Still not sure if I’ll be able to do a full 5x5 next week unless my strength jumps a bit. Hope it does!
January 28, 2009 Running
Running: 50 minutes / 5.0 miles
Sauna: 15 minute
notes: 9.3% BF!!! YIPPEE!! Went for a run after that, then the sauna. The sauna may be a little much after these runs, may cut it back to like 10 minutes. I feel too drowsy for about an hour after I go in the sauna.
January 29, 2009 Back/Hamstrings/Biceps
Pullups: 257 257 256 206
Rack Pulls: 3156 27510
Lying Leg Curls: 9010 1108 1207 1303
DB Pinwheels: 456 503
[i]notes: Not sure how I feel about this. The rack pulls destroyed my ass for some reason. I barely felt them in my lats (I should’ve shrugged backwards at the top, but I forgot).
I also don’t feel like I’ve taxed my back or traps in the least. The rack pulls are definitely harder for me than full deadlifts for some reason. Maybe it’s because you don’t have momentum to close out the rep or something. [/i]