From your log, it’s been 18 days since you’ve squatted. I’d like to be in Ontario tomorrow just to watch you walking. Walking down stairs is the most fun.
Stu
Oh keep in mine I do some warm ups and stretches. When I do my work outs. I just never log them. Cold low load over head sqauts. I am not dreading it that much. I love the pain from a work out. It lets me know I still live. I am never in muscle pain more then a day or 2 max. If I could I would squat hard every day. But my body seems to dislike me if I do that. Its deadlifts I dread. My back just can’t take them. I am doing Good Mornings to strengthen it but, it seems like that makes for a dangerous back blast for my disks. So I need to be really carefull.
Oh and one more thing. Sqauts are going to be lower weight and hi reps(15). Just to get the muscles warmed up for it. Then in 2 days I am going to hit heavy with low reps(6-8).
I’m sheduled for deadlifting tomorrow. I can’t wait. Working light between workouts really works. I do power cleans on upper body days and that little bit of lower body work does the trick.
Never tryed power cleans with any amount of iron on the bar. To be honest the bar scares me and I try to respect it. I always have this feeling when I do it, I am going to smash my teeth out or something stupid or drop the bar. I guess I need a coach to help me get more comfortable with more complex lifts. Thats why I figure I would stay with movements that are compound but not too complex. My small little brain can then concentrate on the lift and form. And not the complexities of a movement I am not use too.
So I hit the gym last night. But I forgot my log book. Shiat. Left them in my other shorts. Oh well.
This is from memory so here it goes.
Sqauts 3x8 @ 135 185 205
Leg curls 2x8 @ 200 lbs
DB Curls 3 x 8 @ 40 lbs
Pullovers 1 x 8 @ 90 lbs
Tri cable pulls 3 x 8 70 90 120 lbs
Lat raise 2 x 8 25 35 lbs
Pec Flys 3 x 8 @ 70 90 120 lbs
Had to leave …had a smoking hot date waiting for me. I was slow and that much took a lot out of me for some reason. Must be the time off. Going to hit hard and fast on Thursday see how things go. Got to remember to not rush out the door and not think about women and forget things.
But the unreal thing is I have a good pump today. More so then with the volume. Although I never got a lot of sleep last night grin. Keeping the protien intake going so lets hope things improve.
Women are one of the best inspirations for working out. Also one of the best rewards. You’ve been taking a pounding with the snow out there, nothing like an extra workout. Sure hope you get a break in the weather soon. Anyways your workouts are looking great, stay true and strong. Soon you’ll have women on both guns.
Tonight’s plan of attack…
I slept really really well. I feel really good today. Gonna hit that iron hard and fast.
Apparently someone wants to shoot me into there photo’s. I have 4 weeks to make myself look good for it. Personally I don’t see what they see. But they want me. So I guess I am going to do it. I hope everything stays on track for it. Ahh crap that means I am going to have to tan for it.
Welp here’s to the day and the iron waiting for me at the end …
Cheers!
Sounds liike things are going really well for you! Those power cleans are great, I’ve tried hanging clean and jerks a couple of times, and they’re a real ass kicker. Keep up the hard work Dirtbag.
Man I have not kept this log up cause I lost my log book. I thought I had it. I don’t want to report bad numbers from memory. So tonight I am going to record my last proper set. From here and get a new log book and go from there. I am so lost with out it … Knowing my luck I am going to find it when I clean out my car or something.
Squats 3 X 8 - 10 reps @ 225 lbs
Leg Curls 1 X 8 - 10 reps 200 lbs
Barbell Pullovers 1 X 8 - 10 reps 100lbs
Military Press 1 X 8 - 10 reps 50 lbs
Seated Rows 3 X 8 - 10 reps 140 150 160lbs
Bench Press 1 X 8 - 10 reps 225 lbs
DB curls 1 X 8 - 10 reps @ 35 lbs
Cable Pulldowns 3 X 8 - 10 reps @ 150 160 170 lbs
Weighted Dips 1 X 8 - 10 reps
Last workout on tuesday
Rant:
I hate fucktards that put there shit on a bench then fuck off to talk with there douchbag buddies. There is only 2 benches where I work out. I was fucking pissed. Then I spot him working DB’s and a Machine talking to his stupid friends. I bitched so loud people were staring at me.
Glad to see those anger management classes are helping. When someone wanders of and starts another exercise, or BSing, I consider whatever they left as open. Keep up your workouts and don’t sweat the small stuff, channel it.
Yeah …I guess i really needed a good work out and the stuff I pay to use was not available. I just hate that. But I did much better last night …no bitching or whining just a good work out. I was even helping my friend train. It was her first time. Had her doing free weights and stairs and squats. I bet she is sore today …muahahah!
Pullups 2 x 10
Squats 2 X 8 reps @ 225 lbs
Leg Curls 2 X 8 reps 200 lbs
Cable Pullovers 3 X 8 reps 60 70 80lbs
Military Press 2 X 8 reps 55 lbs
Seated Rows 3 X 8 - 10 reps 150 170 170lbs
Bench Press 2 X 8 reps 225 lbs
DB curls 2 X 8 reps @ 35 lbs
Preacher Curls 3 x 8 @ 70 lbs
Cable Pulldowns 3 X 8 - 10 reps @ 150 160 170 lbs
Weighted Dip Machine 2 X 8 reps @ 240
Cable Cross overs 3 x 8 reps @ 45 55 65 lbs
DB lat raise 3 x 8 @ 25 lbs
Never made it to the gym Due to weather conditions. So I took out my frustrations on a female. Sometimes good cardio is whats in order. With the bonus at the end!
[quote]dirtbag wrote:
Never made it to the gym Due to weather conditions. So I took out my frustrations on a female. Sometimes good cardio is whats in order. With the bonus at the end![/quote]
Also posted some pics in SMA section
Tonights workout going to hit hard since some more stupid unplanned time off. I hate the fact sometimes my life is not flexable enough to let me do a work out when I need too. But a snow storm is nothing I want to be driving around in.
I just hope tonight my forarm tendons are going to hold out. Going to try a different curl. Vertical hold curls. I hope they give the same benifet for the same amount of work.
here is how last night went
Pullups 1 x 10
Squats 1 X 8 reps @ 225 lbs
Leg Ext 3 x 8 reps @ 585 lbs
Leg Curls 2 X 8 reps 200 lbs
BB pull over 1 x 8 @ 90 lbs
Cable Pullovers 3 X 8 reps 80lbs
Military Press 3 X 8 reps 50 lbs
Seated Rows 3 X 8 - 10 reps 170lbs
DB curls vertical hold 1 X 8 reps @ 35 lbs
Cable Pulldowns 3 X 8 - 10 reps @ 150 lbs
Cable tri pulls 3 x 8 @ 85 lbs
DB lat raise 3 x 8 @ 25 lbs
Fly machine 3 x 8 @ 120 lbs
This work out was completed in 55 mins approx.
Oh and BTW vertial curls work wicked. For my tendon issue. The only thing that pinched them was the unloading of plates
OK still a bit sore but expected from the time off. To much recently. Tonight is going to be a good one. I am already pumped. I wish I could leave work and go to the gym. But I have to wait till the end of the day.