[quote]Blazin wrote:
Congrats on the job interview mang… thats awesome… and good work on training admist all this nonsense going on in your life…
[/quote]
Thanks man, it went well, we’ll see what happens.
Tuesdays training did not go well, about the 4th set of bench my ailing right elbow started barking at me a little but I got through it. When I tried the lying triceps extensions I though my elbow was going to explode so I quit them.
I did a few sets of triceps pushdown with light weight but it was still too much so I walked out on the workout for the first time in awhile. I did get in some walking but that was about it. Heres what I did.
Bench
195 1x3
200 1x3
205 1x3
210 1x3
215 1x3
220 1x2
225 1x1
230 1x1
235 1x1
Yesterdays diet
7:30a
4 center cut bacon
6 eggs
10:30a
10oz burger
30 almonds
2:30p
8oz chicken
7 brussel sprouts
5:30p
1/2 turkey burger
8:30p
7oz turkey burger
10:30p
2 tbsp PB
10oz whole milk
Wednesday was a non workout day so it was “low” carb, with the exception of the milk it was all good.
Last nights training.
box squat
245 10x3
reverse hypers
30lb db 3x8
single leg squat
230 3x10
230 1x8
single arm row
70lb 4x6
db row
110 4x15
This was brutal, at one point I almost puked, not sure why it was so hard, I increased weight on all the lifts but it’s never been so rough.
I need to get my head on straight, since I’ve been laid off I’ve gotten lazy, I don’t always get my walks in and last night couldn’t get into lifting. I tried but failed.
225 this morning.
Come on man, get your head in the game…
Keep pushing those weights and packing on that muscle…
My journey for muscle starts back up today and I’m pumped.
Pulled my head out of my ass last night and got some good work done.
Low box squat
135 1x10
185 1x3
205 1x3
225 1x3
245 1x3
275 1x3
295 1x2
305 –
glute ham raise
5x5
partial deadlift
225 3x20ish
reverse hypers
35 3x8
ab pull downs
60 5x15
I also walked for 45 minutes, didn’t have anything else to do, just nothing but time.
Squats went well, I jumped the weight up too much too fast, live and learn I suppose.
The deadlifts KILLED me, we don’t have a squat cage at school so I engineered one.
I used the squat rack, it has pins on the front, I suppose for curls, stacked those step aerobics steps up and stood on them to do make the front pins shin high. It worked, kind of well but it was awkward.
Over all a damn fine workout.
Sorry y’all been really busy the last couple of days but have been doing work.
224 today, I’m stuck, time to start keeping track of calories again, I’m pretty sure I haven’t been getting all 4000.
Tuesday training
Bench
185 1x3
205 1x3
210 1x3
215 1x3
225 1x3
230 1x3
Didn’t have a spotter so I had to quit
incline DB press
70 2x10
Seated dumbbell clean
40 4x8
straight leg raise
5x15
The WO also calls for a lift called a JM press? I hadn’t noticed it on the workout until now but I’ve got no idea what it is, I’ll see if I can find it online.
Getting my body fat measured tonight, interested to see what it comes out to.
Yesterdays diet
7am
2 packets oatmeal
8oz whole milk
9am
6 eggs
1p
1/2 lb burger
4 slices of some crazy bread with nuts in it
pinch of cheese
5p
8oz milk
30 almonds
8p
10oz burger
10p
2 tbsp PB
8oz whole milk
Yesterday I spent the majority of the day at a gun store with my father in law so I didn’t get to eat the way I’m supposed to. Did pick up a couple new toys, I’ll post pictures later but I got a Mossburg 12awg and a Glock 19 9mm, they’re very nice!!
Finally got my body fat measured last night, 11.75%. I have my doubts about how accurate that number is but I’ll say it’s within 3%. The reason I doubt the accuracy is because it was only a 3 point test taken by a student.
I was also given a “fitness test” comprised of stretching, step up for 3 minutes measured blood pressure, sit ups in 1min and push ups no time.
Stretch 40
BP 104
push ups 30
sit ups 50
The push ups I quit at 30 could have done a few more, sit ups I worked my ass off to get 50 in a minute. The F’d up thing on the sit ups is that the other PT student taking the test with me is 10 years younger than me only did 55 to my 50 and was in the 75 percentile where I was in the 65 percentile. WTF is up with that, kids 24 years old only did 5 more than me but thats worth 10%??
I’d like to see the 65% of 33 year olds that can rock out 50 proper sit ups in 1 minute, all the old guys on T-Nation must have set those numbers, I’m doubting Joe Desktop can do 50 sit ups much less do them in a minute.
The suck part of the whole thing, we’re supposed to lift in class now but seeing how we had a test first thing, took the fitness test and were sent home I didn’t get to lift, kind of pissed me off so now I have to lift tomorrow to catch up, I hate lifting on the weekend.
227 this morning.
Monday becomes re dedication Monday, I’m going to keep track of my food again and will lay out my meals for the week at some point today. My bulk ends January 1 2009 regardless of weight gain, I’m going to cut down until I have no fat on my belly. I don’t care about abs I just don’t want a fat roll anymore.
For December I’m going to eat around 4000 calories a day, I was supposed to get that many already but I’m unsure that I’m getting that much because I quit keeping track like a dumb ass.
So far in this log I’ve only gained 13-14lbs, I have gotten considerably stronger for sure. I know for a fact that my bench has gone way up, my squat as well, these have been the primary lifts of the program I’m using.
Brace yourself.
Today I’ll be training at home, my gym is closed this week for Thanksgiving so I’ll have to modify the program for what I have at home.
Tonights training was very nice! I was supposed to do box squats but the lack of a squat rack and a box stopped that from happening. I ended up doing smith machine squats and really hammering out the reps, my smith is not counter weighted like most and it’s pretty rickety, it’s almost harder to do squats on it than it is to do live squats. I took them ATG, well as ATG as my flexibility allows which is pretty damn close.
Squats
185 1x3
205 1x3
225 1x3
245 1x3
275 1x3
300 1x3
320 1x1
335 1x1
Glute ham raises
5x5
Partial DL (rack pulls)
225 3x20
Reverse hypers
4x8
pull down abs
70 5x15
The rack pulls I managed all 20 reps on all 3 sets which I couldn’t do last week. All in all a very good effort, not my best ever but very solid.
I did eat poorly today, probably about 1500 calories if that, I was out all day today and didn’t prepare. I’ll eat a few more times today so to get those numbers up.
No training today, I had to pleasure of helping a buddy move. How is it that a family living in a 3 bedroom house can have enough shit to fill up 2 17ft U-Hauls, 4 trucks, 2 trailers and a few cars. 9 Hours of moving, I swear they don’t own anything that weighs less than 300lbs. I consider myself to be in decent shape and stronger than average, I had a time of it and am going to be very sore tomorrow, hell I’m sore now. Yesterdays leg workout didn’t help anything.
226 this morning, yesterdays “HIIT” took that extra pound off me.
[quote]dday wrote:
dday wrote:
dday wrote:
Neck 16
right arm upper 13.5
Left arm upper 14.5
Chest 46
waist 42
hips 40
right thigh 25.5
left thigh 25.5
right and left calf 16
Neck 16.5
right arm upper 14.25
Left arm upper 14.5
Chest 45.25
waist 42
hips 39.25
right thigh 25.5
left thigh 25.5
right and left calf 16
10-31-08
Neck 16.5
right arm upper 15
Left arm upper 14.75
Chest 45.25
waist 42.25
hips 39.75
right thigh 25.25
left thigh 25.25
right and left calf 15.25
no drastic changes, should have my wife help measure me, would be easier and probably more accurate.
[/quote]
Well, my diet seems to be a failure, time to clean it up, I’ve gotten fat and lazy now I have proof.
Neck didn’t measure
right arm upper 15 5/8
Left arm upper 15 3/8
Chest 45.25
waist 44 3/8
hips 40 5/8
right thigh 25.1/8
left thigh 25.5
right calf 15 5/8
left calf 15 3/4
Shoulders 51 3/8
I’ve gained 2 inches in my waist and almost an inch around the hips. I grew a bit around the arms but not much anywhere else. I’m going to dump most of my carbs and milk (Blazin was right)
227 this morning. Have cleaned up the diet, fewer carbs.
Thursday I lifted legs, they’re pretty sore.
Squats
245 10x2
255 1x2
265 1x2
Reverse hypers
5x8
Chest supported row DB
50db 4x8
Glute ham raise
3x6
ab pull downs
120 5x10
Doing Fridays workout today, didn’t have time yesterday.
Did have an interview yesterday, went really well, we talked for almost 2hrs. Fell $10k short on money but they seemed to really want me because they are going to talk to HR to see if they can’t work something out and call me, hopefully, tomorrow.
Also found out I’m gonna have me little T-man come April 26th!!!
Tonights training
bench
195 10x3
4 sets regular grip, 3 sets close grip, 3 sets wide grip
close grip BP
135 2x3
one arm DB triceps extensions
35 3x10
front plate raise
45 3x10
EZ curls
55 3x20
The close grip BP in the main set were done with the lateral side of my hand on the ring, the close grip in the working set were done with the medial portion of the hand on the inside edge of the knurling.
Over all the bench was light, however my shoulders didn’t like the different grips, they felt really loose?
Next week is week 5 of this workout and I’m not sure about it, I like it ok but I’d like more back work and biceps, there is little to nothing for these parts. Good news is my bench and squat will certainly go up, hopefully I’ll reach my goals.
[quote]
Did have an interview yesterday, went really well, we talked for almost 2hrs. Fell $10k short on money but they seemed to really want me because they are going to talk to HR to see if they can’t work something out and call me, hopefully, tomorrow.
Also found out I’m gonna have me little T-man come April 26th!!![/quote]
So what’s the job news?
and 2-- you’re having a kid?
Oh no! My buddy went from 225 to 260 when he had his kid, no sleep, no gym, shitty eating…
Try to keep your diet clean at least if your training is going to take a back seat!
[quote]Blazin wrote:
So what’s the job news?
and 2-- you’re having a kid?
Oh no! My buddy went from 225 to 260 when he had his kid, no sleep, no gym, shitty eating…
Try to keep your diet clean at least if your training is going to take a back seat!
[/quote]
The new job, if I get it, will be in telecom as a test engineer activating business customers telephone service. It’s a good opportunity with a good company, just need to get better on the money.
Yep, we’re going to have our first kid, it won’t impact my training, since I have class and workout then time is built in. I just have to make the diet a priority, I know I can do it, this will be the test.
Training yesterday was solid but weak, everything felt heavy as hell. I have a great story about it, please stay tuned.
Box squat
185 1x3
205 1x3
225 1x3
245 1x3
275 1x3
295 1x1
Glute ham raises
5x5
rack pulls
245 1x20
245 1x17
245 1x10
Ran out of time to get the last two lifts in, not a big deal, missed reverse hypers and abs. I had a choice, eat or lift, I ate.
Yesterdays diet:
Breakfast
3 slices bacon
4 eggs
10am
5oz pork
1/2 cup sweet potatoes
1p
10oz burger
30ish almonds
4p
10oz chicken
30ish almonds
7p
Surge
10p
2 tbsp PB
16oz 2% milk
So my story, there is a guy, ok a kid at my gym, he’s ripped at 5’8" 145lbs, he thinks he’s the next Ronnie Coleman. He’s the constant ego lifter, he does chest twice a day several times a week. When he does bench he puts too much weight on the bar and brings it half way to his chest and acts like he just broke a world record.
Not to mention his squats, oh my gosh, he does the quarter squats and refuses to believe anyone that he’s doing them wrong, we even video taped him and he still says he’s going low enough. Anyway, last night I’m warming up for box squats, I go down and sit on the box and go up.
Dude comes up and says “what the heck are you doing? you’re doing it wrong.” I don’t know why but I just snapped, I normally would have pretended to listen and kept doing what I do. For what ever reason I blurted out “you have no idea what you’re talking about”, he started in with “this is how you should do it” I gave him the, you’re a moron stare and put my head phones back on. I saw him in the mirror throwing his arms in the air saying something, I didn’t care.
It pisses me off that this little shit thinks he knows anything about training, especially with the way he trains. I could write a novel about the different stupid shit he’s said or done in the gym and this turd wants to be a trainer, now I know why PT’s get such a bad wrap. I don’t know everything there is to know about training but I’ve been in the gym a lot of years, I know how to lift.
Yesterday was chest day, was ok. I’m starting to think the training window at class is too late for me, about everyday we lift it’s like 7:30p or later and I just don’t feel as strong as I do when I train around 4-5p. I’ll lift during class the rest of this week if I continue to have this problem I may lift early to compare my strength difference. This was another quality session just wasn’t stellar.
Bench:
205 1x3
215 1x3
220 1x3
225 1x3
230 1x1
245 1x1
JM Press
75 1x10
115 1x3
135 2x3
Incline DB press
70 1x10
70 1x9
seated DB cleans
55 4x8
Straight leg raises
5x15
The JM presses were interesting to say the least. I found some videos on youtube for a how to do the JM press so I think I did them right. Not sure if I’ll keep these in the program, I know Mr. Tate wanted them in here for a reason but if they don’t work for me I’m not going to do them. For now they stay in the program but they’re on thin ice.
One lift I love in the program is the seated DB press, these are tough but they really work my upper back, shoulders and biceps, they’re keepers.
Diet:
8:30am
1 med apple
9:15am
6 whole eggs
12:30pm
10oz burger
3/4 cup sweet potatoes
3:30p
10oz sirloin
30 almonds
16oz 2% milk
7:45p
Surge
10p
2 tbsp PB
16oz 2% milk