Also now down to 210.
10/24
Bench
260x3
295x3
335x3 (hit the safety stop on rep 3 set the weight down on the rack and then managed to muscle it up ugly)
Rev band Med
405x1
475x0 (came down way high on my chest and got stapled. I didn’t position the bands well)
455x1
regular bench
210 (BW) 1x25
Strict BB row
185 4x10
Vid of the bench in the widowmaker thread.
10/28
Front squat
170x3
200x3
225x8
315x1 rev band light
345x1
175x20 no bands.
Some calf work.
Had extraction training the past 2 days so the gym got delayed. 8 more hours tomorrow and I’m certified to cut people out of cars.
10/31
Press
150x3
170x3
195x7
275 2x1 + rev band lights
295x1
Neutral grip pull ups
BW 5x10
Feeling like crap. Almost passed out on the 295 and was nauseated after that. Workout was delayed because I was worn out from 8 hours of cutting cars apart.
11/2/11
deads
335x5
385x5
440x7
Good mornings
185 3x5
leg curls
3x10
DC style calves
Heavy ab work
440 was easy on deads, I left 3-4 in the tank. I’ve got my technique back where it was. Shins and knees are scraped up like they should be. the good morning are my first behind the neck bar work since I hurt my shoulder. I’ve still been working on my mobility in my left shoulder and it’s getting there.
11/4
Bench
240x5
275x5
315x6
Meadow rows
3 plates 3x10
JM press
135 3x6
Rack row
BW 4x12
11/6
Front squat
160x5
190x5
210x10
Leg extension
135 4x15
BB seated calf raise DCc style
225 1x15
Kneeling band abz
Medium + light bands 4x15
11/8 (this workout was crammed into about 25 minutes)
Press?n
135x5
160x5
185x9
Superset
Press 135 3x8
Pull ups BW 3x15
11/10/11
Deads
385x5
435x3
490x1
515x1
Sumo
225 3x5
Single leg donkey calf raise DC style
60 1x9 ea
Reverse donkey calf raise
60 1x50
Epic leg curl
100x15
120 3x15
Heavy standing cable abz
Donkey calf raise 1x50
I then walk on the treadmill for about an hour and a half watching the tech game.
11/12
Bench
275x5
315x3
350x1
370x0,1 (got way out of the groove on the first attempt)
Wide grip
225x10
Close grip
225x14
At this point I got called to a car accident so there was about a 45 minute break. Really killed my momentum so I swallowed some caffeine and got back to it.
Meadow row
2 plates x 15
2 plates + a 25 3x12
Rack row BW+25 4x10
Superset with
Camber bar curl 85 4x10
Fly
10 pound plates 1x60
My shoulder was feeling good so I pushed it a little with the wide bench and some light fly.
I tried out the meadow rows because I broke my plate loaded DBs and it was a way to do some heavy rows, but I really like them. They’ll be a staple for me now.
I tryed to load a video of the 370 bench but it doesn’t seem to have worked. Ill try again later.
Solid stuff man. I’ll be following your log.
You gonna lean down till you’re “lean”, i.e. <10% ish bf levels? You’d look real good.
Strong numbers, as alwaysa.
I’m not sure, I’m taking it a pound at a time. Its going to depend on just how much weight I’m going to have to drop and more importantly, what my strength is going to do.
When I’d first gotten down to 210 my progress had slowed way down. So I brought my calories back up and actually got back up to about 214 over a couple weeks. now I’m cutting back my calories again and my weight is coming back down pretty easily again.
I’ve got my diet figured out better so I’ve had much better energy and strength in my training sessions which has been encouraging.
The goal right now is to break the 200 pound barrier(something that is psychologically challenging for me) and evaluate where I am at that point. I’m purposely not taking measurements, because I don’t want to see my arms and stuff getting smaller, but I can say that I’m down to 3 notches on my belt, and on the verge of having to buy a new one. I’m also now swimming in the jacket from my wedding (and I had lost 10 pounds before the wedding) from a year ago.
Thanks for the encouragement guys. I always had a pretty small frame growing up and a tiny waist. Hopefully I can look decently filled out if I’m lean but under 200 pounds.
This was the 370 bench.
11/15/11
Front squat
185x5
210x3
240x1
270x1
280x1
Leg extension rest pause
Stack x 15-7-6
Decline situps
+35 pounds 3x15
Leg press single leg calf raise DC style
180 2x12 EA