5/2/12 - Squat/DL
Cambered Bar Squat - worked up to 415x5
Raw DL - worked up to 435x3
Standing CR/Seated CR SS - 3 sets
Incline Leg Raise - 3 sets
5/4/12 - Back
Ring Chins - set of 5 every min for 6 minutes
CS BB Row - bunch of sets
DB Row - 120x3x10
Face Pull/DB Upright Row/DB Shrug Tri Set - 3 sets
5/7/12 - BP and Arms
BP - 285,310x5, 335x3, 315x2 paused
Inc DB Press - 4 sets
Dips alt w/EZ Curl - 4 sets
Rope Ext alb w/Hammer Curl - 4 sets
5/8/12 - Shoulders
Rear Delt Machine - 5x15
LR Machine - 5x15
HS MP - 3x10
DB LR Swing - 2x10 10
5/9/12 - Squat/DL
Buffalo Bar Pause Squats - worked up to 385x3
DL - worked up to 405x1; hip felt like absolute shit and is sore as hell today
45 degree back raise - 25x3x10
Leg Curl - 3x12
Standing Calf/Seated Calf Raise SS - 3 sets
5/10/12 - Abs
Hanging Pike - 10,7; my second gym as shitty pullup bars (fat and smooth) and no chalk so grip was an issue
Ab Pulldown - 3 sets
DB Side Bend - 3 sets
BW was 228 this morning. Getting leaner; strength is beginning to suffer a bit though.
You seem like a wonderful human being.
[quote]Spock81 wrote:
You seem like a wonderful human being. [/quote]
Thanks? Sarcasm? I can’t tell.
why are you so strong? Gosh!
[quote]Steel Nation wrote:
[quote]Spock81 wrote:
You seem like a wonderful human being. [/quote]
Thanks? Sarcasm? I can’t tell.[/quote]
Non! For serious-ness’es.
I wish you existed in real life and were my neighbour. I would come over and bring you homemade shepard’s pie.
5/11/12 - Back
Basically the same as last time. BORING
Nothing to see here, moving on…
5/14/12 - BP Arms
BP - 285,315x3, 335x5
Paused BP - 315x2x3
Inc DB Press - 80,90,100x8, 100x7
Dip alt w/EZ Curl - 4 sets
Rope Ext alt w/Hammer Curl - 3 sets
Felt good for this one because I ate like a fucking pig over the weekend. Diet has been very tight otherwise though so no worries.
5/15/12 - Shoulders
LR Machine - 5x15
Rear LR Machine - 5x15
MP Machine - 3x12
DB LR Swing - 2x10 10
Need to take pics soon. Should have taken fat ones (before cut) but it’s too late now. I’ve only lost like 8 lbs though and I’m about where I want to be bf-wise for the summer. Maybe 2-3 more lbs, we’ll see.
BW - 227 this morning.
[quote]Spock81 wrote:
[quote]Steel Nation wrote:
[quote]Spock81 wrote:
You seem like a wonderful human being. [/quote]
Thanks? Sarcasm? I can’t tell.[/quote]
Non! For serious-ness’es.
I wish you existed in real life and were my neighbour. I would come over and bring you homemade shepard’s pie. [/quote]
Sounds tasty.
[quote]gregron wrote:
why are you so strong? Gosh![/quote]
Why do you have to come in here looking so sick awesome in the avi? Trying to show me up?
I am humbled by your sex appeal and masculinity.
Are you in Pittsburgh? Saw you push the prowler and would LOVE to know which gym in Pittsburgh has a prowler.
[quote]pshannon wrote:
Are you in Pittsburgh? Saw you push the prowler and would LOVE to know which gym in Pittsburgh has a prowler. [/quote]
I have my own and use it at home. I train at Celli’s Fitness in Lawrenceville. They have sleds but no Prowler.
I’m sure Umberger Performance has Prowlers. He certainly seems to have everything else.
FWIW, the other gym I train at is Urban Active Fitness in Bakery Square (Shadyside). It has a great machine selection but terrible GloboGym environment. I joined there so I can train on my lunch break, since it is within walking distance of my office.
I also have a home gym. Convenience is a big deal for me. I have 2 kids and a 3rd on the way, so if I’m going to put the work in I need to be able to get it in whenever I can.
Celli’s is a luxury for me.
[quote]Spock81 wrote:
More song covers pls.
[/quote]
Might do that Friday. I will have the house to myself so I’m going to be rocking out the majority of the evening anyway. Might as well film it. Also got a new amp that sounds about 2354309x better than the old one. Unfortunately it does not make me play any better.
Is cecill’s nice? I have seen the pictures and the such but you can only get so much from a website.
congrats on your 3rd kid!
thanks man
[quote]pshannon wrote:
Is cecill’s nice? I have seen the pictures and the such but you can only get so much from a website.
congrats on your 3rd kid!
thanks man [/quote]
Thanks, we are excited.
Celli’s is very nice. Best free weight equipment and setup I’ve ever seen at a gym, including Defranco’s. Just about every kind of bar you can think of (including multiple power bars and deadlift bars), pretty much an unlimited supply of 45 lb plates (I think he has 10,000 lbs of plates in the gym), 3 competition benches, a mono, deadlift platform, 3 competition squat stands, 3 power racks, etc. Every comp bench and squat stand has a roof-supported safety strap/reverse band setup directly above it. I’ve never seen anything like it anywhere else.
He also re-upholstered every bench in the gym a few weeks ago, so they are all basically brand new right now.
The only drawback is the machine selection, which is honestly pretty poor. But, there is enough to do the job. The quality of the free weight gear, which is usually awful in commercial gyms, more than makes up for it.
5/16/12 - Total Fucking Mess
Hip was bothering me all day. Stabbing pains while walking, which is a first. Worked up to 315 on squat and the pain was too much. This is the first time I’ve actually had pain WHILE squatting. Not good. Even adjusted my technique to high bar to keep my torso more upright and put less torque on the hip. Didn’t work.
Spent the rest of the “workout” half-assing everything, pissed off and scared that I might need a hip replacement soon.
Made an appointment to see my ortho next Wednesday. Hopefully x-rays tell me that I’m just a huge pussy.
5/18/12 - Back
Ring Chins - 7x5 (5 reps every minute on the minute)
DB Row - 110x10, 145x15
CS BB Row - 145x3x10
Single Arm Pulldown - 50x4x10
Face Pull - 65x3x15
DB Shrug - 145x20
5/19/12 - Prowler
Walking with high handles - 130x6
Rowing - 130x4
Pushing with upper body emphasis - 130x4
BW is pretty steady at 226-227 or so in the mornings, even after eating carbs late at night. I’ve been experimenting with this because it helps me sleep better. It doesn’t seem to be affecting fat loss at all so far. My diet has been following this “plan”:
12pm - 60g whey with 2tbsp heavy cream
3pm - same
5pm - preworkout nutrition (right now I’m using up some MAG-10 and SWOF that I had in the pantry since last year; I’m not a huge fan but it’s ok)
8pm - PWO meal, high carbs and protein; my favorite is Qdoba burritos, which is like 1400cal, 90g pro, 133g carbs, 54g fat; I usually only eat that after really hard sessions though
11pm - 60g whey and either cereal in milk or nuts, depending on what the following day’s training looks like
So I kind of IF during the morning, though it’s nowhere near the 16-18 hours recommended, and I keep carbs low all day until training time. If I don’t train, I’ll keep them low until after dinner.
If I need to tighten this up a little I will, but I’m happy with the progress I’ve made so far, especially since I haven’t done any ESW at all until Saturday.
[quote]spar4tee wrote:
How’s the hip?[/quote]
Pretty shitty. Went to see the Avengers again Saturday night and I was squirming around in my chair the last hour or so because it was aching from sitting. I’m not going to worry about it until I hear what the doc says on Wednesday though.
Thanks for asking.