Squat:
135 X 8
225 X 6
275 X 6
275 X 6
275 X 6 - Worked in with some half squatting clowns. Still outsquatted them in my weakened state. Lol.
Step-ups (Low box):
40’s X 8
40’s X 8
40’s X 8
40’s X 8
40’s X 8
Hyperextensions:
45+BW X 12
45+BW X 12
45+BW X 12
45+BW X 12
45+BW X 12 - Pump was less painful, but still bad.
Decline Bench Sit-ups:
45+BW X 12
45+BW X 12
45+BW X 12
45+BW X 12
45+BW X 12
Girlfriend’s heading out of town this weekend, so it’s time to get wild. Maybe. I’d kind of feel like a dick if I did. We’ll see. Lol. Does this post make me a pussy? Hahaha.
[quote]parsley wrote:
Whats ur weight there?[/quote]
Ha, thanks for the reminder. I’m not exactly sure because I don’t have a scale in my dorm to check with…but my weight is currently sitting in the 191-192 lb range when I check at the gym. Do I look lighter than that? Lol.
[quote]parsley wrote:
Whats ur weight there?[/quote]
Ha, thanks for the reminder. I’m not exactly sure because I don’t have a scale in my dorm to check with…but my weight is currently sitting in the 191-192 lb range when I check at the gym. Do I look lighter than that? Lol. [/quote]
Not sure exactly how heavy you look, but i was just curious
Military Press:
45 X 5
110 X 5 @ 75%
125 X 3 @ 85%
140 X 2 @ 95% - Had one or two left.
Dips:
BW X 13
BW X 13
BW X 13
BW X 13
BW X 13 - Finally.
Lat Pulldowns:
80 X 10
100 X 10
120 X 10
120 X 10
120 X 10 - Next week is V-grip lat pulldowns. I’ve plateaued with this.
Rolling Dumbbell Extensions:
20’s X 10
20’s X 10
20’s X 10
20’s X 10
20’s X 10 - 25’s next week.
I couldn’t do Shoulders/Arms/Calves on Saturday because the Huff was closed for game day. It’ll be closed this Saturday as well. I’ll just have to deal. I worked in with Phillip today. It was a lot of fun. My weight post workout was 190 lbs, which isn’t too worrisome because I always drop quickly at the start and then gain/stabilize towards the middle and end.
Girlfriend’s heading out of town this weekend, so it’s time to get wild. Maybe. I’d kind of feel like a dick if I did. We’ll see. Lol. Does this post make me a pussy? Hahaha.[/quote]
Sumo Deadlift:
135 X 5
225 X 5
325 X 5 @ 75%
365 X 3 @ 85%
410 X 1 @ 95% - I belted for 410. It flew up. My glute had been pinching for 365 but feels fine now.
Dumbbell Lunges:
40’s X 10
40’s X 10
40’s X 10
40’s X 10
40’s X 10 - Pumpalicious.
Nautilus Seated Leg Curl:
50 X 10
80 X 10
95 X 10
95 X 10
95 X 10 - Felt it well, but it was a little awkward.
Hyperextensions:
45+BW X 15
45+BW X 15
45+BW X 15 - Four sets next week.
Decline Bench Sit-ups:
45+BW X 15
45+BW X 15
45+BW X 15 - Four sets next week.
Dumped my girlfriend today. Had an awesome workout anticipating it. =) On to the next one!
Girlfriend’s heading out of town this weekend, so it’s time to get wild. Maybe. I’d kind of feel like a dick if I did. We’ll see. Lol. Does this post make me a pussy? Hahaha.[/quote]
No. Just don’t hook up with any grenades.
EDIT: Nevermind that post was 4 days ago.
[/quote]
Oh, it was grenade city up in there. I had to shake two whores’ hands and tell them “It was fun dancing with you, but that’s it.” lol.
Bench:
45 X 5
135 X 5
190 X 5 @ 75%
215 X 3 @ 85%
240 X 2 @ 95% - That was all I had.
HS Plate Loaded Iso-Lateral Incline Press:
1pps X 10
10+1pps X 10
25+1pps X 10
35+1pps X 10
5+2pps X 9 - Get to 10 on the top set after the upcoming deload.
Dumbbell Row:
50’s X 10
60’s X 10
70’s X 10
75’s X 10
80’s X 8 - Leaving myself room to progress.
Overhead Rope Extension:
80 X 10
90 X 10
100 X 10
110 X 9
50 X 20 - I need a new exercise.
Bench was harder than it should have been. I stayed up until 1 AM this morning studying for a Psychology exam and that might have played a role. I also forgot to take a deload week after last wave, so I’m anxious for the upcoming one. I didn’t foam roll or do Agile 8 on Tuesday because I was running late, and I felt it today. Hips and back were very tight. I think I’ll be fine tomorrow for squat. Weight is holding steady at 190 lbs.
Squat:
135 X 10
225 X 6
295 X 6
295 X 6
295 X 6 - Had a little glute and back tightness. I’ll move up 10 lbs next week.
Step-ups (Low box):
45’s X 8
45’s X 8
45’s X 8
45’s X 8
45’s X 8 - Sick forearm pump. lol.
Hyperextensions:
45+BW X 15
45+BW X 15
45+BW X 15
45+BW X 15 - Spinal erectors were huge. I felt awesome.
Decline Bench Sit-ups:
45+BW X 15
45+BW X 15
45+BW X 15
45+BW X 15
My weight was 189 lbs but I’m not too worried because I’m usually very dehydrated after squat sessions from all the sweating. All those cool things that come with leaning out are arriving - resting vascularity, leg separation, smaller waist. I hadn’t realized how much I missed it. It’s a lot of fun getting big, but being lean is much more comfortable for me physically.
Military Press:
45 X 5
60 X 5 @ 40%
75 X 5 @ 50%
85 X 5 @ 60%
Dips:
BW X 13
BW X 13
BW X 13 - A little shoulder pinching.
V-Grip Lat Pulldowns:
60 X 10
90 X 10
120 X 10 - Good? Not sure whether to keep scaps retracted or not.
Rolling Dumbbell Extensions:
25’s X 10
25’s X 10
25’s X 10
25’s X 10
25’s X 10 - A bit of bicep pain from how fast everything is moving. Subtle brag =)
No Shoulders/Arms/Calves day again because of the football game. My weight is down to 187.2 lbs which is very worrisome. I am leaner, but I don’t want to keep losing weight. It might be time to bump up the calories a little bit with some lean protein and carbs. I’m thinking about adding beef jerky or a peanut butter sandwich to my protein bar and fiber bar meals. That should be enough calories to carry me back to a steady weight. I might also drop my low carb days on the weekend. Those could be causing a bit of water loss and thus weight loss. I’ll figure it out. I’m hoping to be heavier by tomorrow.
Sumo Deadlift:
135 X 5
170 X 5 @ 40%
215 X 5 @ 50%
260 X 5 @ 60% - Fast enough.
Dumbbell Lunges:
40’s X 10
40’s X 10
40’s X 10 - Decreased volume.
Nautilus Seated Leg Curl:
65 X 10
65 X 10
65 X 10 - Decreased volume.
Hyperextensions:
45+BW X 15
45+BW X 15
45+BW X 15 - Decreased volume.
Decline Bench Sit-ups:
45+BW X 15
45+BW X 15
45+BW X 15 - Decreased volume. Tougher than expected.
Today was a deload day. I came in on very little sleep because I’d had to wake up at 5:30 AM for an interview. More on that later =). I really hit the food hard today. My weight wound up being 187.6 lbs which isn’t too bad considering this was a deload day so I’m usually dehydrated. I’ll keep hitting the food hard and getting in clean calories. I’ll update pictures in a week or so as well. I still haven’t given myself a cheat meal. I might have to keep my weight up. Also, my left knee was bothering me today. It’s fairly painful and is restricting my range of motion when I’m trying to stretch it. We’ll see how it goes.
The reason I had to wake up so early was that I was interviewing for an internship position with the Strength & Conditioning program at the University of Oklahoma. I did manage to secure the position, and I’ll be showing up at 5:30 AM to the Barry Switzer Center every morning from now on. It’s a bit of a tradeoff, but I think it’ll be worth it. I’ll just have to nap more and make sure it doesn’t affect my eating, training, studies or social life. I’ll manage =)
It’s so expensive though! And I don’t think I’ve made any progress at all the last few months. I’m pretty much just treading water. I might even be drowning. lol. I’ll turn it around though.
It’s so expensive though! And I don’t think I’ve made any progress at all the last few months. I’m pretty much just treading water. I might even be drowning. lol. I’ll turn it around though. [/quote]
yeah it is expensive, but as for the progress, maybe it has to do with your weight loss? Just an idea
It’s so expensive though! And I don’t think I’ve made any progress at all the last few months. I’m pretty much just treading water. I might even be drowning. lol. I’ll turn it around though. [/quote]
yeah it is expensive, but as for the progress, maybe it has to do with your weight loss? Just an idea[/quote]
Nah, the weight loss has only been going on for the past 4 weeks approximately. My crappy lifting has been happening since my last meet in March. Part of it is injuries, part of it is a lack of motivation.
Bench:
45 X 5
100 X 5 @ 40%
125 X 5 @ 50%
145 X 5 @ 60% - Fast, but not as fast as hoped.
HS Plate Loaded Iso-Lateral Incline Press:
1pps X 10
25+1pps X 10
25+1pps X 10 - Decreased volume.
Dumbbell Row:
50’s X 10
65’s X 10
65’s X 10 - Decreased volume.
Decline Bench Skullcrushers:
45 X 10
45 X 10
45 X 10
45 X 10
45 X 10 - I need a new exercise.
I weighed in at 187.2 lbs again. I don’t know what the deal is. I am force feeding myself right now. I’ll keep doing that and see if I can put some weight on. It will be clean calories only though.
I’ve woken up at 4:45 AM the past two mornings for the internship. I’ve went to bed around 10:40 PM. It’s been over a year since I’ve had to function on this little sleep. I did it all the time during football season though, so I know I can adjust. I just have to want it bad enough. I’ve just been observing this week, but next week I’ll get to work with some of the athletes. I came in for the afternoon session yesterday and ran into Brennan Clay, a true freshman who was concussed in the second game of the season. He’s medically suspended, and so he was lifting during practice. I shot the shit with him and his strength coach for a little bit. He’s a large individual and very gifted genetically. Here’s the hit.
Anyway, got a Calc 1 test tomorrow so I have to hit the books.
Squat:
135 X 10
225 X 6
305 X 6
305 X 6
305 X 6 - Weight went fast. I was a little too low bar but that’s fixable.
Step-ups (Low box):
50’s X 8
50’s X 8
50’s X 8
Hyperextensions:
45+BW X 15
45+BW X 15
45+BW X 15 - Decreased volume.
Decline Bench Sit-ups:
45+BW X 10
45+BW X 10
45+BW X 10 - My lower abs felt funny so I decreased reps too.
Got my weight up to 188.2 lbs. I had to cut out foam rolling today so I could make it to the Switzer Center on time. I was still 5 minutes late. After I helped out, one of the younger strength coaches kept me after to try out some of the exercises. He had me do physioball leg curls and one-legged RDL’s, as well as some activation work for my hips using a mini-band. This was after doing legs, but I still realized that I have weak hips and my balance sort of sucks. I’ll try to work in some of these exercises instead of seated leg curls. I need to do a lot of this stuff if I’m going to attempt to teach it.
