Friday, February 20, 2009
Snatch
135x3 175x3
Hang Clean and Jerk 205x3 235x3
Calf Raises 415x 10 10 10
I am not sure where my card is and it has my lifts on it, but i know i did pretty well today, most likely much better than this.
Sunday, February 22, 2009
Weighted Pullups (25 lbs.)
5 4 4 3 3 3 3
DB Bent Row
85x 6 6 6 95x 5 5 5
Bicep Curls
70x 8 8 8 8
Complex C (1 set, 8 reps each)(95 lbs.)
Deadlift
Clean Grip High Pull
Clean Grip Snatch
Back Squat
Good Mornings
Row
Cooldown
I only used 95 lbs., but I wasn’t sure what the complex was going to be like, but I can tell you one thing. I’m glad I only used 95 lbs.
I did the complex because I was in Knoxville all day and didn’t get to do my sprints. I liked them a whole lot and I’m going to do them on non-leg days from now on, along with sprints possibly. Mainly just depending on how my body feels. Great fat burner though. I felt like a completely different person today. I think I lost about 2 pounds just because of them.
Monday, February 23, 2009
DB Incline Bench
85x 5 5 5 95x 5 5 5
Weighted Dips (70 lbs.)(25 total reps)
5 5 5 5 3 2 -amazing today
Close Grip BB Bench (205 lbs.)(24 Total Reps)
5 5 5 5 4- Super gay. i thought I was going to get the 5th one and i just forgot about the last rep.
Complex A (8 reps of each, 1 set)(95 lbs.)
Row
Power clean
Front Squat
Military
Back Squat
Good Mornings
So next time i get to move up on Db Incline. Weighted Dips are just one workout away. and I’m movin’ up on Close grip because that shit was gay.
I will be doing the complexes alone this week because I have exams, and doing sprints too would take away study time. I still only used 95 lbs. I really want to go up to 135 next workout. skip the 115. I think I can handle it. Today was much easier than yesterday. I felt like a workhorse. My skinny friend tried the complex with just a ten on each side and couldn’t finish it. Feelin’ good.
Taking a couple days off because I overtrained my legs. Squatting and Power cleaning every four days was too much. I will be taking out my second leg day and only doing legs once every eight days.
Monday, February 2, 2009
Weighted Pullups [25 lbs] 5 5 5 3 2 3 3
DB Bent Row [85 lbs] 6 6 6 [95] 5 5 5
Pulldown Bicep Curls [70] 8 8 8 8
Reverse Curls [70] 10 [90] 8 [110] 5
I added in the extra curl work because my biceps are ridiculously small, so what the hell. I also was glad to see that my strength hadn’t gone down at all after taking a week and a half off. It would have just added to the hard feelings that I already have towards my squats. I am inching closer to gaining that extra 5 lbs on weighted pullups. Last time I performed this workout I could only get one set of 5 weighted pullups, now I can get three, so that’s cool.
I will be leaving the running out until I can figure out how my muscles have responded to the rest. I don’t think that the running will have effected my legs as much as the second leg day that I did, but I still don’t want to push it. I know that if I came back and didn’t get my strength back that I would want to quit working out all together, because I have always held my leg strength in high regard as as my first priority.
Tuesday, February 3, 2009
Max on Bench
335 Easy Success 350 Scratch Twice
Estimated 345 Max
DB Incline, Bodyweight Dips, French Curls, Lateral DB raises.
Today’s workout was much lighter because I maxed. I planned at first to do a complete workout after I maxed, but quickly realized that it would be impossible. My arms were shaky and my chest was weak.
I am happy that I went up about 10 pounds from last max though. I haven’t done flat bench in about three weeks, so the fact that I was still going up felt really good. Tomorrow is a rest day, then it’s time for squat. The moment of truth.
Sunday, March 15, 2009
Deadlift 4x5
225 275 315 365
Front Squat 5x5
Leg Press 5x5
Monday, March 15, 2009
Military Press 5x8 @ 155 lbs
Weighted Dips, Hurt myself so i had to stop. Not sure what it was
French Press [80] 8 8 8 8
Tuesday, March 17, 2009
Played Intramural Arena Football for the Newman Group. Great workout.
I am seriously the sorest I have been in a long time from my previous upper body pressing workout. I am not sure why, because I didn’t even complete it. I think the French Presses are what got me. I never go above 6 reps, and I did 8. I like it though.
Sunday, March 22, 2009
Warm up. 2 sets leg raises
Weighted dips [90] 3 3 3 3 [115] 3 3 3 3
Weighted Pull ups [45] 3 3 3 3
Weighted Chins [45] 3 3 3 3
Dip burnout [body] 20
Pull up burnout [body] 8
Cool down. 2 sets leg raises
Monday, March 23, 2009
OFF DAY
Light jogging. about a mile. just to run off some extra calories from the roles at Logan’s.
Tuesday, March 24, 2009
SECOND OFF DAY
1 hour of intramural football. killed me. it’s definately going to effect my squatting tomorrow.
Thursday, March 25, 2009
Squat. warmup. 275. 315.
Train. [335] 3 [345] 3 [345] 3 [355] 3
Leg Press [5 plates each side] 3 [5] 3 [5] 3 [5 w/ 25] 1
Deadlift [275] 3 [315] 3 [365] 3 [365] 3
I felt pretty good today. I’m obviously not as strong as I need to be. for some reason my squat isn’t where it used to be, and won’t really advance, so i Started training like I used to train (with deadlifts). Hopefully I can add more volume as I go along, but from the extra cardio from all my intramurals, I couldn’t really handle that today. No calf raises because I already can’t walk because they’re so sore.
It’s not like your over training the squat because you only squat once a week so I don’t know what the deal is. Your deadlift isn’t bad for someone who doesn’t do it much, I know the more you do it the quicker the poundages will jump until you’re reping in the 400+ range.
I don’t know man. Life is a bitch. I guess just try to look at everything you’re doing physically and how it plays into your weight training. From there you can see what’s up and learn a lot about what your body can take and what you might have to go easy on.
That’s what I’m trying to do. I think I went way too long doing heavy legs every four days without recognizing it. So now rather than gaining that strength back quickly, i royally fucked myself and now it will take much longer. Honestly I just get mad even thinking about how I can barely squat 400 for some reason anymore.
So yeah, we’re on the same page. I’m starting from scratch. I’m going to start where I was in high school. I know I have an eight day system and it’s weird but I think I have found my groove with that as far as arms go, so i’m stickin’ with it.
Thursday, March 26, 2009
French Press (German Volume Training)
[60] 10 10 10 10 10 10 10 10 10 10
Military Press [135] 5 [155] 5 [165] 3 [165] 2
Lateral Raise [25] 8 [25] 6 [25] 8 [25] 8
I definitely made a mistake by doing those french presses first. I was so excited about trying something new that I didn’t think about not being able to do anything after that. I think that even though my arms are my weak point, doing the GVT after my compound movements first won’t make a difference. It’s so much volume that no matter when i do it, it will still get the job done. I don’t like that I was weak because of doing it first. I can push a lot more than that.
Monday, March 30, 2009
Power Clean [135] 10 [155] 8 [185] 6
Squat [225] 10 [275] 8 [365] 6
Bent Row [135] 10 [155] 10 [165] 8 [175] 8 [185] 6 [185] 6
Bicep Curls [50] 10 [50] 10 [50] 10 [50] 10 [50] 10
Reverse Curls [70] 10 [70] 10 [70] 8 [70] 7 [70] 7
I didn’t do calf raises, but My body couldn’t take it anymore. I had already played baseball for two hours and it was all I could do to make it that far. It’s not like i’m training for the Marines or anything
Just as a side note, I am down to 207 now. It still fluxuates and I may be up as much as 210, but I definately hit a spurt of fat loss. My jumping has gone up a lot too. I feel healthier. I have more stamina. It’s even transferring into my classwork because I have my eating times down. I used to think I needed a surplus of calories just to function, but now that my stomach has shrunken I feel like I am only getting the calories I need.
Tuesday, March 31, 2009
I played Intramural softball for two games. The first one was a non-chalant game, but for my co-ed team we dominated. That was my physical activity for today. My feet hurt. I think that means something. ready for tomorrow. Tomorrow I’m sleeping in and skipping my first two classes because I need sleep like a middle-aged housewife needs the d.
Wednesday, April 1, 2009
Hang Clean [175] 5
Hang Clean [195] 2 Power Clean 2 (same set)
Power Clean [225] 5
Deadlift [275] 5 [315] 5 [365] 5
Bench Press [185]x10 [205]x10 [225]x8 [245]x7 [255]x4 [255]x3
French Press [65]x10 8 6 5
Calf Raises [255]x10 [315]x10 [395]x9
Lat Raise Burnout [15]x30
I can feel my body adapting to the power cleans. I think it may be doing it quicker than usual because of the weight loss… they’re feeding into each other. I started to notice the definition in my abs more today. the line between my abs and obliques is beginning to come in. I am going to start taking in more fiber because I hear that helps with fat loss. I changed my power clean form from jumping directly into a deep front squat into an actual power clean where I’m only dropping into a quarter squat. I realized that I should have been doing this all along. Dropping into a low front squat for power cleans on a regular basis is like using a bench shirt every time you use chest. It’s only for maxing out, because it makes the lift that much easier. when it comes to training, you need to do the exaggerated form of the movement to see true results. I have done the same for squat. Rather than dropping butt to calf (apparently the best way), I have resorted to going just below parallel. I am pretty sure that this works more power than… uhh, whatever it is that butt to calf squats work.
I’m so pissed I didn’t start this in January.