August 24, 2009 Lower / Light
BB Squats: 2755 2555
Glute-Ham Raises: 506 555 605
Seated Calves: 13512 180*10
notes: MUCH better with glute-ham raises. Going to lower squat weight next time to keep the reps up. Same with glute-hams
August 26, 2009 Upper / Light
DB Incline: 1056 1008 1005
Rack Chins: BW9 109 157
DB Seated Press: 806 806
notes: HMMM. Not sure where that pop came from on the inclines, but I like it. I’m happier about adding 3 on the 2nd set than the extra on the first! Rack chins continue to baffle me.
August 28, 2009 Lower / Heavy
BB Deadlifts: 4053 3753 3454
BB Front Squats: 2303 2352 2253
Standing Calves: 24010 26010
notes: Need to lower weights on both of these. I feel my form slipping on the deadlifts. I seem to be able to get the first 2 reps fine, then on the 3rd (and 4th in the case of the last set) my shoulders start to slip forward. I feel like I’m rocking forward a bit too much as well on them.
August 30, 2009 Upper / Heavy
BB Flat: 2653 2555 2505 2455
BB Rows: 2554 2455 2405 2355
BB Standing Press: 1454 1355
notes: Upped the weight on flat bench again, the 3rd rep on 265 was MUCH cleaner this time. Also dropping weight on BB rows this week, and will next week too. I need to make sure my form is tighter. Dropped weight on 2nd set of standing press, because I was gassed at the end of this workout
September 2, 2009 Upper / Light
DB Incline: 1057 1007 958
Rack Chins: BW10 108 BW8
Seated DB Presses: 807 806
notes: Well…isn’t this interesting. HAMMERED the 105s. Dropped a rep on 100s, but who cares, I picked up a rep on 105…at this rate I’m going to set a PR at 115 in the middle of a cut! Rack chins were MUCH better this week. I stopped using wrist wraps and used a narrower grip and somehow that made a huge difference. Also I added a rep at 80 on the first set of DB presses.
September 4, 2009 Lower / Heavy
BB Deadlifts: 3153 3353 3253
BB Front Squats: 2053 2153 2103
Standing Calf Press: 24010 26010
notes: Good workout, dropped weights back some to focus on form. Felt much better after the workout.
September 5, 2009 HIIT
HIIT session on the treadmill, 12 intervals. 10.5 mph/2.5 30:90
notes: Treadmills do NOT work well with HIIT. Going to stick with it as steady state, and do HIIT on other stuff
September 6, 2009 Upper / Heavy
BB Flat Bench Press: 2653 2554 2504 2454
DB Rows: 1056 1106 1155 1203
BB Standing Presses: 1454 1356
notes: Had a forced rep on the first 2 sets of benching today. Nearly got the 4th at 265 unassisted, settled for having it as a forced rep. Definitely adding strength here, which is interesting. Switching to DB rows for a while now too. Feels easier on my lower back. As for the presses at the end of the workout I’m not sure they’re entirely needed. I do DB seated militaries on Upper / Light day. I’m thinking maybe laterals instead here to work a different head on my delts.
September 7, 2009 Upper / Light
BB Squats: 25510 22510
Glute-Ham Raises: 458 408 359
Seated Calf Press: 13510 CRAMPING
HIIT Spink Bike: 20 minutes*20:60
[i]notes: Wow. On that first set of squats I was actually on the verge of passing out. Things weren’t going black or anything like that, it was like I couldn’t focus and everything around me, the colors, were less solid than they were before. Hard to describe it really. Also my calves were starting to cramp so I stopped the calf presses. I like Glute-Hams in place of Romanian Deadlifts here too. It really lets me.
Hit the spin bike for 20 seconds for some HIIT afterwards. 20:60 ratio. [/i]
September 9, 2009 Upper / Light
DB Incline: 1057 1006 959
Rack Chins: 010 08 07
DB Seated Presses: 807 806
HIIT Elliptical: 10 minutes
[i]notes: lost a rep on the middle set of db inclinesâ?¦gained one on the last set. Focusing on form on rack chins and REEEALLY stretching at the bottom. Kind of going for the stretch that I get with DB rows.
HIIT on the elliptical after. Only did 10 minutes as my legs were cramping up. Still getting used to all this jazz. [/i]
9/11/2009 Lower / Heavy
BB Deadlifts: 3203 3403 3303
BB Front Squats: 2053 2203 2103
Standing Calf Press: 240*10
notes: Focusing on form still on deadlifts. I really felt good on them, ripped em right up off the floor smoothly. Calves still getting used to some of the HIIIT work I’m doing, so they started to cramp at the end of the 240 set on pressing, so I called it a day.
September 13, 2009 Upper / Heavy
BB Flat Bench Press: 2655 (+1 forced) 2703 2505 2455
DB Rows: 1056 1106 1155 1203
DB Standing Laterals: 304 256
notes: Wowâ?¦no idea where the 5 reps (and 1 assisted) came from on the flat benching. Had a good spotter. I guess next week I’ll put 270 first and see if I can get 4 reps there. I seem to grow in spurts. I’m happy because I’m cutting currently and I’m still gaining strength.
Daily Diet
Sunday
Breakfast: Oatmeal, 5 eggs
Meal 2: ½ Tuna Sandwich
Meal 3: 8 oz. chicken
Meal 4 (Pre-Workout): ½ Tuna Sandwich
Meal 5 (Post-Workout): 12 oz. meat, 8 oz. O.J., 8 oz. vegetables
Snack: Brownie sundae
Pre-Bed: 2 oz. tuna, 8 oz. cottage cheese
Monday
Breakfast: Oatmeal, 5 eggs
Meal 2 (Pre-Workout): Tuna Sandwich, Banana
Meal 3 (Post-Workout): O.J. 8 oz. chicken, Apple
Meal 4: Tuna Sandwich
Meal 5: 12 oz. meat, 8 oz. O.J., 8 oz. vegetables
Pre-Bed: 8 oz. cottage cheese
Tuesday
Breakfast: 5 eggs
Meal 2: ½ Tuna Sandwich, banana
Meal 3: ½ Tuna Sandwich, apple
Meal 4: 12 oz. meat
Meal 5: 8 oz. chicken
Pre-Bed: 2 oz. tuna, 8 oz. mixed vegetables, 8 oz. cottage cheese
Wednesday
Breakfast: Oatmeal, 5 eggs
Meal 2: Tuna Sandwich, banana
Meal 3: 8 oz. chicken, apple
Meal 4 (Pre-Workout): Tuna Sandwich
Meal 5 (Post-Workout): 12 oz. meat, 8 oz. O.J., 8 oz. vegetables
Pre-Bed: , 8 oz. cottage cheese
Thursday
Breakfast: 5 eggs
Meal 2: ½ Tuna Sandwich, banana
Meal 3: ½ Tuna Sandwich, apple
Meal 4: 12 oz. meat
Meal 5: 8 oz. chicken
Pre-Bed: 2 oz. tuna, 8 oz. mixed vegetables, 8 oz. cottage cheese
Friday
Breakfast: 5 eggs
Meal 2 (Post-Workout): 12 oz. meat, 8 oz. O.J., 8 oz. vegetables
Meal 3: ½ Tuna Sandwich, apple
Meal 4: ½ Tuna Sandwich, banana
Meal 5: 8 oz. chicken
Pre-Bed: 2 oz. tuna, 8 oz. cottage cheese
Saturday
Breakfast: 6 eggs
Meal 2: 6" tuna grinder, ½ bag doritos
Meal 3: 6" tuna grinder, ½ bag doritos
Meal 4: 12 oz. meat.
So that’s my daily diet. Tuesday & Thursday would be different if I didn’t have to work 7 hours, then spend 5 hours in class. I actually bring my pork chops with me to eat before I go to class, then eat the chicken between 2 of my classes. I eat the tuna that I didn’t use in the sandwich each day before bed. I may start to bring my veggies with me to work so I don’t have to eat them before bed. Wednesday I work 10 hours, then go to the gym. Friday I only eat breakfast (5 eggs) before the gym because I have to work in the afternoon and I can’t get in much more beforehand. Plus I deadlift Fridays, and I hate having a filled stomach for those. Every other Saturday & Sunday is different, what I have listed is the days that I have to work on.
September 14, 2009 Lower / Light
BB Squats: 2609 22510
Glute-Ham Raises: 459 408 359
Seated Calves: 13510 180*6-cramping
September 17, 2009
DB Incline: 1058 1008 957
Rack Chins: 010 08 07
DB Seated Press: 807 806
notes: Not liking rack chins. They don’t seem to do shit.
wow that’s a nice log. judicious utilisation of font
September 18, 2009 Lower / Heavy
BB DL: 3253 3453 3353
BB Front Squats: 2053 2253 2103
Standing Calves: 24010 26010
haha thanks jas…I wanted to make it clear to read
September 21, 2009 Upper / Heavy
2703+1 2654 2505 2455
DB Rows: 1056 1106 1156 1204
DB Standing Laterals: 256 256
September 23, 2009 Upper / Light
DB Incline: 1058 1007 957
Rack Chins: 10, 8, 6
DB Seated Press: 807 80*5
notes: Yeah, really don’t think rack chins do shit.
September 25, 2009 Lower / Heavy
BB DL: 3303 3503 3403
BB Front Squats: 2053 215*3
September 27, 2009 Upper / Heavy
BB Flat: 2703+1 2654 2504 2454
DB Rows: 1056 1106 1155 1204
DB Standing Laterals: 256 256
notes: Added laterals here because I feel like doing militaries twice per week is redundant.
September 28, 2009
Squats: 26010 22510
Glute Ham Raises: 457 409 3510
Seated Calves: 13510 180*10
September 30, 2009 Upper / Light
BB Incline: 2056 1958 1858
Chins: 8, 7, 5
DB Seated Press: 806 80*7
notes: I figured out why my chin numbers have tailed off…I’m 30 lbs heavier than the last time I did them consistently. Whoops!
October 2, 2009 Lower / Heavy
BB DL: 3303 3203 3153
BB Front Squats: 2053 2153 2253
Standing Calves: 24010 26010
October 4, 2009
BB Flat: 2702+1 2554 2505 2455
DB Rows: 1205 1156 1106 1056
DB Standing Front Raises: 356 307
notes: The Resveltening has begun. Numbers haven’t really slipped yet.
October 5, 2009 Upper / Light
BB Squats: 2608 2601 22510
Glute Ham Raises: 408 409 3510
October 7, 2009 Upper / Light ]
DB Incline: 1056 1007 957
Pullups: 9, 7, 6
DB Seated Press: 807 80*6