motivation for today…
5/1
Clean from hang 135-3 155-3 165-1
from blocks 185-3
deadlift 225-1 295-1 345-1 365-1 (Belt) *380-3 345-5
After that I cycled through a few sets of:
leg raises
wrist curls
reverse wrist curls
ab roller
…tried some power snatches since i’ve heard good things in relation to them and vertical jump. Found out i completely suck at them. I think next week I will try to add in a few sets of them and try to get my form down. Will probably cut back the cleans if I do.
*hit 380 for 1 rep last week on deadlift… was going for 2 today but felt good and ended up getting 3. Could of have got 1, maybe 2 more but didn’t want to grind things out. 400 is right around the corner but I gotta buy more weights first.
1 last note: My grip sucks. Anything over 300 I gotta use straps. Im capable of using over/under but it just doesn’t feel right to me.
5/2/11
235lbs
5-5:40pm
Incline db press-warmups- 50’s-8 70’s-10,10 50’s-15
Military pres- FAIL shoulders are not good
Dips(top half) bw-10,10,10,9
Flys 40’s -10,8
Front raise 40-10,10
Bad workout… shoulders just aren’t right.
played some ball today… my body has got some serious inflammation and joint issues. Got some self diagnosed hip bursitis in my left hip. My ankles ache, and my shoulders are just terrible. To top it off I jammed a finger today.
Was planning to just focus on strength and not pay any attention to my weight but with playing ball outside on concrete for longevity purposes i think ill have to cut down some. 230 on my frame and playing ball for 2 hours is not helping my joints at all.
HARDWORK=RESULTS
going outa town this weekend. Time to relax and have a few drinks maybe when i get back my hip wont hurt any more.
PEACE
5/11/11
5:15-5:55
Decline db bench 40’s-10 50’s-6 60’s-6 70’s-10,10,8
push press 135-3 185-2 155-4,4
incline db bench 50’s-10,8 (shoulder not feeling good)
flys 40’s- 10,8
dips BW-10,9,9
random lat raise variation’s till i could do no more.
Dropped weight down on the decline db bench and focused on really feeling it in my chest.
Shoulders are still terrible… but I played some ball and my hip felt better after.
DIET DAY 1 - 230lbs
Too fat gotta lose some weight. Going to keep the lifting the same, just try to control the diet. carbs only from veggies and around my workout. Bump my fish oil up and replace some of my less “healthy” meals with protein shakes, and maybe add in a little cardio here and there.
On a different note, i think im getting sick, this is BS I feel fine for now but glands hurt when touched, and nose starting to run a tad. Bumped up the vit c yesterday, will do the same till i feel better.
5/15/11
11:20-12:00
Front squats 120-3,3 140-3 160-3,3 170-3 190-2 210-4 220-3,3,3
(ss)RDL 225-4 245-4,4,4
(ss)vert jump BW 5,5,5
(ss)1 leg calf raises 25lb-12,12 2 leg calf raise 25lb-20
(ss)walking lunges 40lb-10 (per leg) BW squat 20, 15
Was going to add in some back squats but I must have slept wrong because got some pain in my upper back and setn the weight on my back did not help at all. Short workout, hope to shoot some ball later if weather permits. Also, keepn track of what i eat today, will post later.
Played an hour and a half of ball this evening. Felt good, legs are already getting sore. Will post what I ate for today in the morning.
diet from yesterday (5/15)
8:15 wake up
8:30 Coffee (splenda drop a SF creamer)
9:30 Coffee 2 eggs egg whites turkey cheese
11:00 (pre wo)1 scoop Surge Recovery
12:00 (post wo)1 scoop Surge Recovery
1:30 salad ( half romain half spinach) chicken
3-5:00 nap time
5:00 Handful of Almonds
7:00 25g Whey protein
7:00-8:30 basketball
9:30 Olive garden… mmmm… 3 bowls of salad grilled salmon broccoli a little bit of calimari and 2 stuffed mushrooms
12:00 Almonds
2:00am sleep time
Should I have ate a little less at dinner time? probobly but it was delicious and I wasnt paying.
Supps for the day:
Orange triad ( multi Vit) 3xAM 3XPM
6g fishoil spread between 3 doses
6g vit c spread between 3 doses
200 mg R-ala pre and post workout with Surge Recovery
2 scoop build xs pre workout
digestive enzymes with lunch and dinner
zma and melatonin before bed
What’s up man? Good to see you back at it. Let’s not quit this time around.
TNation has your back.
[quote]Ct. Rockula wrote:
What’s up man? Good to see you back at it. Let’s not quit this time around.
TNation has your back.[/quote]
Sup Rock? Well with my new job, I got a set schedule so I shouldn’t have an excuse not to workout pretty much everyday and my motivation is still very high right now, gotta lose all this fat and get strong as fuck.
Well fuck my back still isn’t right and today is scheduled back day… gonna switch things up and just do arms. Time to drink some Surge and get ready to go.
5/16/2011
299 lbs (-1 lb.)
1:40-2:25
A1)Exsplosive push ups BW-8,8,8
A2) EZ bar curl 65-5 85-3 105-3 115-4,3,3
B1)Tricep PD 110-14-120-12,12
B2) Incline db curl 25’s-12,12,11
C1)Dip BW-15,13,12 (very limited ROM fuck my shoulders)
C2)Pin wheel curls 40-6 2, 6 2 20-15
D1)Overhead tricep ext 20- 10,10
D2) Preacher curl 20- 10, 8 2
Couple random curls till I could do no more
Good ass workout, 115 on the curl felt really nice. Pump was VERY good. Been so long since i had such a pump my bicep kinda looked deformed.
SUPPS
Pre-2 scoop build XS 5g arginine 1 scoop Surge Recovery 200mg R-ALA
During- 2 scoop Xtend
Post- 1 scoop Surge Recovery 30g whey 200mg R-ALA
-Front squats/lunges yesterday definitely lit my LEGS/ABS UP!
-1 day down 1 pound down
-Gonna try to stay committed to diet and lose 30lbs in 8 weeks, very doable with how fat I am and the fact that 5lbs will just come from water.
-If back injury/finger injury is better, going to start CT’s super hero complex’s and maybe add in some diff supps next week.
5/17
228lbs (-2 lbs)
No lifting, just an hour or so of ball… my legs are extremely sore from leg day. Diet fell off @ dinner some… 4 tacos lotsa chips and salsa
5/18
230 (-0lbs)
1:05-2:55
Bent Row(45degree)- 135-5 155-3 165-3 185-2 205-3 185-6,6,5
Bent Row(90degree)- 145-11,10
Rack Chin BW 6,5,5
T Bar 100-10 150-7 175-2 200-4 Did 4 drop sets of 175,150,125,100… didnt count reps
Lat pull down 200-12,11,10
Seated cable Row 200-10… tweaked lower back.
Was feeling strong till back hurt…
5/19
228 (-2lbs)
About an hour of ball today, lower back hurts…FML. Can touch the backboard tho. Gives me hope that i can have some serious hops when i get my front squat/power cleans #'s up and get down around 190lbs. 40lbs of fat is seriously hindering my ups/speed/quickness.
5/20
230 (-0lbs)
Definitely getting sick and my back is all FUCKED UP. Taking the weekend off from lifting.
hmm posted my workout like 3 hours ago and it still aint showed up WTF.
5/27/11
4:36-5:50
Power Cleans from hang 135-2 145-2 155-3x2
A1)Deadlift from blocks 345-3x4
A2)Vertical jump 5,5,3
B1)Deadlift(belt) 295-5 315-5 325-5 (all went up VERY easily)
C1)Rack chin BW 8,6,4
C2)Bent Row 155- 10,9,6
D1)Ez Bar curl 105-3,2,2+1
D2)Incline db curl 25’s-9,8,8
E1)Bent over lat raise 20’s- 10,8
E2)BB Shrugs 155- 10,6*Grip died
E3)Chest supported rows 20’s- 12,12
E4)Alt cross body curls 20’s 11,9
Pre-
1 scoop Surge Recovery
2 scoop build xs 200mg
200mg R-ALA
1g Taurine
during-
4 scoop xtend
5g arginine
post-
1 scoop Surge Recovery
Tried something different today with super sets and a circuit… I kinda liked it may stick with something similar for a few weeks and see if I can make any progress.