Well tonight was looking like I was close to skipping out on lifting, until I got some sad news that a Marine I served with for several years, passed away with his fiance in a car accident, leaving their baby boy behind. There was no way I could just go to sleep after that, so I entered the gym.
Worked a little bench , nothing exciting.
Went like this:
Bench
135x10x2
165x10
185x10
200x8
135x20 (Pecs felt like they were going to burst into flames.)
Various hand placement pushups
Wide x 20
staggered x 10/10
Narrow (diamond) x 12
DB curls (used all the ones I have)
40/30/25/15 x 10/10/10/20
40/30/25/15 x 6/6/6/15
Done as a drop set
Chest was burning, arms were blasted, all done for now. Time for bed
Thanks guys. It was hard to get that text message last night, from snother guy in my squadron that I haven’t talked to in years. I know I’m blessed, and don’t take anything for granted. Too quickly can everything we have be ripped away from us. May everyone remember that.
Today’s break at work resulted in the accumulation of 100#'s to try and do dips with. I figured if I could bang out 8 reps with 75, I could hopefully get 1 with 100.
I got 2
One paint bucket + 1 chain + 1 empty bucket + 6 huge rolls of tape = 100 lbs
Tonight’s squat session went alright, but after squats I was “interrupted” by a certain little Miss that should have been napping but didn’t want to for some reason. She came in and wouldn’t leave anything alone, was trying to eat the weights, bar, anything! Squats and some RDL’s and that was all I could get in, and can’t get back to it tonight because I need to work on an assignment for class.
Anyways…
Coan’s Squat Week 6
135x5x2
185x5
225x5x2 I think the most I’ve gotten around this weight was 1 set of 7 with 220, so I’d call this some sort of PR. Rep PR? Whatever it is, it was heavy. This routine pretty much kicks ass, at least for now. I’m progressing weight 10 lbs on the top set each week, and still hitting reps. It’s a good thing! Every week the top set goes up 10 lbs, and I have 2 more weeks of 5rep x 2sets and then it’s 2 sets of 3 for a couple weeks, then sets of 2 which will be my higher than my previous 1RM, and concludes with adding a total of 40 lbs to my squat in 14 weeks. Not bad, eh? Let’s just hope I keep progressing
Next was RDL’s
135x20
185x15/12/10
During the RDL’s was when the Miss came around and even tried pulling the bar down while I was holding it to prevent setting it down on top of her. “Lightweight Dad!” I could hear her think to herself
Tomorrow marks 1wk of the Green Faces “diet”, so we’ll see if I’ve lost a couple lbs and then keep pressing forward.
1 week ago, prior to starting my “diet” I was at 212.8.
Today, 208.0
Take that!
Now I know a lot of it is water weight, but whatever…pounds down are pounds down. 8 to go before the end of the year. I can do this, I’m pretty damn sure of it, as long as the Miss’ 1yr birthday party this weekend and Christmas Day food temptation doesn’t get the best of me. Any tips for some incentive if I don’t make it? (And I wouldn’t lie either, this is the INTERNET! Where the truth is always spoken!
[quote]inkaddict wrote:
Tonight’s squat session went alright, but after squats I was “interrupted” by a certain little Miss that should have been napping but didn’t want to for some reason. She came in and wouldn’t leave anything alone, was trying to eat the weights, bar, anything! Squats and some RDL’s and that was all I could get in, and can’t get back to it tonight because I need to work on an assignment for class.
Anyways…
Coan’s Squat Week 6
135x5x2
185x5
225x5x2 I think the most I’ve gotten around this weight was 1 set of 7 with 220, so I’d call this some sort of PR. Rep PR? Whatever it is, it was heavy. This routine pretty much kicks ass, at least for now. I’m progressing weight 10 lbs on the top set each week, and still hitting reps. It’s a good thing! Every week the top set goes up 10 lbs, and I have 2 more weeks of 5rep x 2sets and then it’s 2 sets of 3 for a couple weeks, then sets of 2 which will be my higher than my previous 1RM, and concludes with adding a total of 40 lbs to my squat in 14 weeks. Not bad, eh? Let’s just hope I keep progressing
Next was RDL’s
135x20
185x15/12/10
During the RDL’s was when the Miss came around and even tried pulling the bar down while I was holding it to prevent setting it down on top of her. “Lightweight Dad!” I could hear her think to herself
Tomorrow marks 1wk of the Green Faces “diet”, so we’ll see if I’ve lost a couple lbs and then keep pressing forward.
Hope everyone’s training is as brutal as ever.
Ink [/quote]
I dunno bout this new age “dieting” stuff, but keep eating and resting and you will smoke the pr here in a few weeks. Told you Coan knew his stuff.
3- well done on te weight loss. My trick is to always have my next meal plan. Kinda hard to stuff your face with crap when you’ve already filled up on the good stuff.
4- Because of this crash I’ve been trying to catch up with everyone for the past 3 hours. This frenchie is beat.
[quote]DixiesFinest wrote:
I dunno bout this new age “dieting” stuff, but keep eating and resting and you will smoke the pr here in a few weeks. Told you Coan knew his stuff.
Keep kickin ass bud.
[/quote]
Haha, I know dude. I’m taking rest days (more than I like to, but they are working.) as the semester gets hectic for this last week. Just REALLY want to get under 200, and if I can do that while hitting PR’s, then I think I’m doin alright. The “diet” is primarily just eating like a T-Rex, with a few greens thrown in. I like it so far, it’s obviously helping with my recovery, and I can keep it up for another few weeks, no problemo.
And yeah, Coan’s shit is dead on. I’m amazed at how I can keep progressing, and it seems like the last 1 or 2 reps are about all I have left, just as prescribed.
N- 1) Thought you’d like that. 2) Thank you. 3) Thank you, I agree that trying to fill up on the good stuff eliminates the “need” for bad stuff (like dessert…my ex-nemesis!), and…4) The crash was annoying as hell. Good job catching up, now recover!
Not getting a workout in tonight, as I’m trying to work on a project that’s due friday, and I won’t have all night tomorrow night since I’m going out with one of the guys from my squadron is stopping in town overnight tomorrow from a cross country flight on a CH-46 (The helicopter I worked on). He’s still in, and now is a SSgt, whereas if I stayed in I’d have been a GySgt right now (E-7) and over halfway towards retiring. Ah well, life wouldn’t have been the same if I stayed in, so I’ll say it’s a good thing I got out when I did
If I’ve learned anything over the past couple years, is that the number on the scale doesn’t make the man(or woman!) I haven’t weighed myself in months, and I don’t care too! I can fit in cloths I haven’t worn in YEARS…I can see my collar bone, my back is smooth and I have ribs
the best part is, is that I haven’t lost any strength which was just as important as fitting in my pants.
I’ve taken pics(as you’ve seen) and measurements. Pictures don’t lie! (unless your really good at photoshop!)
ETA: then again I know how important it is to ‘get below,’ certain numbers…I remember the first time I had seen 199 on the scale…4th happiest day of my life!
I agree 100% MiM. It’s not important as any other number out there, but it gives you something to chase. I mean, I ultimately want to weight more than I do right now, just with a “slightly” (haha) different body composition. Speaking of clothes, I’d have my belt on the tightest hole today if there wasn’t a lot of bunching in my jeans that felt weird as hell, so it’s working and the wife’s noticing. I meant to take a pic this morning but I was running late (as usual).
In other news, I’m exhausted today. Up until 12 last night working on a stupid assignment, then I have to work on it all day at work and then tonight (while still going out with my home boy) so have it done by tomorrow. It’s ok though, I tend to work well under pressure.
If I’m REALLY good today, I’ll be able to bench at some point. We’ll see about that though.
Warm up
BW x 3
+25 x 3
+45 x 1
+75 x 0
+65 x 1
BW x 5 EASY
After doing them weighted, the bodyweight ones felt easier than ever. I will definitely train them weighted for a while and recheck my “BW max” in hopes of finally breaking 20.
BW x 5 to warm up
+60 x 5
+100 x 3 (+1 rep PR) and a vid
+75 x 5
BW x 22
Neutral grip pullups, also done on the forklift, just raised up.
BW x 10 (Just for lolz, and because my brother did 9)
I’ve been wicked tired the past few days, haven’t done shit other than eat, work, and work on school stuff. Finally, I got a little break so I’ll try to get in a bench session tonight, but we’re going out for Little Miss’ 1 year B-Day (damn she’s growing up fast) so I dunno what I’ll accomplish. I’m determined to not fail, and keep pushing forward. What I’m doing, although it might not seem like much, is working for me. I’m getting stronger, dropping weight (207.2 today), and having a fucking great time in doing so. Nothing comes easy, and if it does, it doesn’t taste as sweet as something you’ve really earned. Now that the semester’s about over, and I don’t plan on taking classes next semester, I will have more free time to train harder and heavier. I’ll just say, I’m looking forward to it.
And now…mah dips. (Please ignore how fat my shirt hanging makes me look, I swear I’m not THAT fat!)
Edit: I know the thing’s mislabeled, I’ll fix it later
