Back home till the 28th of June. Here’s yesterday:
Monday (6/02): Upper Body Dynamic:
Flat db press (max reps): 70lbs 20, 18, 12
Incline bb close grip: 115lbs 3x8
Pull Ups: BW 10, 10, 8
Db seated press: 40lbs x 12, 50lbs x 8, 8
Tuesday (6/03): Lower Body Max:
Deadlift: 225x5, 245x5, 275x5, 295x5, 315x5
Parallel Box Squat: 205 3x8
Single Leg Explosive step down: 10lb dbs, 2x8
Standing Rope Crunch: 80 3x12
Wednesday (6/04): Rest Day
Thursday (6/05): Upper Body Max Effort:
Bb bench press: 185 x 5, 195 x 5, 205 x 5, 215 x 5, 225 x 5
Incline db press: 70lb db x 10, 9, 8
Bent Over Row: 135 x 12, 12, 12
Bent Over db fly: 15lb x 10, 10
Saturday (6/07): Olympic Lifts
Warm up with overhead squat work, decreasing size swiss balls for depth
C&J from floor: 115 x 2, 125 x 2, 135 x 2 … was gonna work my way up to about 185 or so but I got yelled at by the monitor and had to rack my weights. I improvised…
Single Arm Db Snatches: 50 x 5, 65 x 5, 70 x 5, 85 x 3 (fail with left arm)
Saturday (6/07): Olympic Lifts
Warm up with overhead squat work, decreasing size swiss balls for depth
C&J from floor: 115 x 2, 125 x 2, 135 x 2 … was gonna work my way up to about 185 or so but I got yelled at by the monitor and had to rack my weights. I improvised…
Single Arm Db Snatches: 50 x 5, 65 x 5, 70 x 5, 85 x 3 (fail with left arm)
Monday (6/09): Upper Body Dynamic:
Flat db Press (max reps): 70lb x 21, 15, 10
Incline bb close grip: 125 x 10, 10, 9
Pull Ups: BW 8, 8, 8, 8
Db seated press: 45lb x 10, 10, 5 (wtf)
EZ-bar preacher curls: 10s x 10, 20s x 8, 8
Tuesday (6/10): Lower Body:
Parallel Box Squat: 205 x 5, 225 x 5, 245 x 5, 265 x 5
RDL: 245 8, 8, 8, 8
Single Leg Explosive Stepdown: 10lb dbs 3 x 8
Standing Rope Crunch: 90 3 x 12
Compare to tuesday (5/13):
Parallel box squat : 185 x 5, 205 x 5, 225 x 5, 245 x 5, 265 x 3
RDL: 225x8, 245 for 3x8
Single Leg Explosive Stepdown: BW 3 x 8
Wednesday (6/11): Rest Day
Helping guy over at the church move stuff and throw things into a dumpster, maybe I’ll get to move some heavy stuff.
k i’m gonna go ahead and call that strongman training…
Thursday (6/12): Upper Body Max Effort
Bb Bench Press: 185 x 5, 205 x 5, 215 x 5, 225 x 6 (extra rep!)
Incline db press: 70lb db x 10, 9, 9
Bent Over Row: 155 x 12, 10 135 x 12, 12
Bent Over db fly: 12lb x 12, 12
I was psyched about getting the extra rep on the bench, it was a push but still a clean rep. Hoping maybe to shoot for 235 x 3 next time?
Left shoulder/delt felt kinda funny on the incline presses, hope that doesn’t mean anything.
REALLY felt the rows in my lats. This is a first, this was the first time i tried to up the weight, and dang it was tough but I’ll shoot for 145 for 4x12 next time i think.
Saturday was supposed to be Oly lifts but I fucked up. No excuses. I’m just an ass.
K so tomorrow I’ll start logging my meals too, i’ve actually been eating fairly clean thus far, but this’ll really help to keep me on track.
Monday (6/16): Upper Body Repetition:
Flat db Press (max reps): 70lb x 23, 8, 7 (actually rested for only 60 seconds between sets this time… dang that’s a bitch)
Incline bb close grip: 135 x 6, 5, 5, 5
Pull Ups: BW 9, 9, 8, 7
Db seated press: 40lb x 12, 12, 10
Db preacher curls: 20lb x 10, 8, 8
Got my sets right this time, tried to up the weight too. Got two extra reps on my first set of db presses, if i can keep upping the reps that’d be great. Triceps are usually fried by the time i get to close grips so these are really tough. Oh well it’ll get up there. I started doing the seated presses without a back, makes 'em a lot harder.
I’ll post today’s diet later tonight.
Ok! So here’s today’s diet log:
10:00 AM: 6 whole eggs, slice white toast, 12 oz tea (no sugar)
1:30 PM: Tuna fish sandwich (whole can tuna, 2-3 tbsps mayonnaise, 2 slices Trader Joe Fiber bread) 20 oz 1% milk
4:30 PM: Pre -Workout: Powerbar, Essential Vitamin Water
6:00 PM: Post Workout: Protein Shake (12 oz 1% milk, 2 scoops whey, 1 cup blueberries, 5 oz Fage Yogurt)
7:15 PM: Pork Rib, brown rice, salad (romaine lettuce, cherry tomatoes, cucumbers)
9:30 PM: Pork Rib, brown rice
11:30 PM: 5 oz Fage Yogurt, 1 cup blueberries
Tuesday (6/17): Lower Body Max:
Deadlift: 225x5, 245x5, 275x5, 315x5 (feeling a little lighter, I’ll step it up at the next session)
Parallel Box Squat: 205 x 8, 8, 215 x 8
Single Leg Explosive step down: 10lb dbs, 3x8
Standing Rope Crunch: 100 3x12
My grip started to give out on the last set of deads, I need to buy some chalk. The box squats are feeling a lot easier, expect to really up the weight over the next two weeks. Four sets is a lot for the step downs, so I’ll up the weight to fifteens next week.
Diet still to come.
12:30 PM: 6 eggs, 1 slice wheat toast, tea
2:30 PM: Tuna fish sandwich, 20 oz 1% milk
5:00 PM: Pork Rib, brown rice, 20 oz 1% milk
6:30 PM: (Post-workout) Protein shake – 1 1/2 scoops whey, 8 oz milk, 1/2 cup blueberries
7:00 PM: 6 oz steak, gorgonzola ravioli
10:30 PM: 5 oz chicken breast in garlic, soy sauce, sesame oil and canola oil, two small tomatoes, one stalk celery
12:15 PM: 1 cup fat free cottage cheese, 2 handfuls walnuts
Good eating day even though I slept through my alarm.
Boo yah.
Oh yeah, add another 20 oz of skim milk in there, had it to drink with the chicken
Wednesday (6/18): Rest Day
1:00 PM: 6 eggs, 1 slice fiber toast, 2 sausage patties, 20 oz skim milk
2:30 PM: 1 Navel orange, beef jerky, handful walnuts
4:30 PM: Healthier Tuna sandwich! (2 leaves romaine lettuce, 2 tbsps mayonnaise, 1 stalk celery, salt, pepper, Frank’s Red Hot Sauce) and 20 oz skim milk
6:00 PM: Protein shake (12 oz skim milk, 2 scoops whey, 1 banana, 1 cup blueberries, 2 tbsps peanut butter, 1/2 cup Fage yogurt)
11:30 PM: 2 braised short ribs, romaine lettuce, oil and vinegar, 20 oz skim milk
1:30 AM: 1 cup fat free cottage cheese, 2 handfuls walnuts, 6 fish oil caps
and ahh btw there’s a can of tuna in that sandwich… i knew i forgot something
Good job. Most impressive. Do your shakes blend okay when you add in the Fage?