My Come Back Log

Training Powerlifting
61

November 8th, 2007

Split Squats
12 each side with Bar
12 " " with 95lbs
8 with 100
10 with 100
5 with 145 (Wow never gone this heavy and it was good)

Overhand Pullups
3 x 5 at BW(Holdin’ steady at 207)

Blast Strap Pushups (Love this exercise)
12
10
8
5
(No real rest taken and I reached muscle failure)

Alternating DB Curls
15 with 30’s
15 with 25’s

Seriously those rack pulls yesterday, I couldn’t even retract my shoulder blades with feeling like my traps would explode. My hamstrings feel like piano wires and for some reason my chest is killing me after those push presses??? Weird.

-Hawk

62

November 10th, 2007

Training

Trap Bar DL’s
5 at 225
2 x 3 at 315
2 x 3 at 325
3 at 335
3 at 340
3 at 355
3 at 360
Tried 415 and it was no go
3 at 315

Bench
5 at 135
2 x 3 at 185
2 x 3 at 205
2 x 3 at 210
3 at 215

Tried some bent over rows but I had a date I was running off to so I’ll focus on my back today.

-Hawk

63

Last Two Days of Training

11/11/2007
Step Ups 15" Box
12 at Bar
10 at 95
10 at 105
8 at 135

Dips
3 x 5 at BW+25
3 x 3 at BW+35
8 reps at BW

DB Rows
3 x 10 at 70lbs
1 x 12 at 50lbs

November 12, 2007

Front Squats
5 at 140lbs
2 x 3 at 190
3 at 205
2 x 3 at 210
2 x 3 at 200
3 at 195

Chinups
6 at BW(207.5)
4 x 3 at BW + 35
2 x 3 at BW + 25, no rest 3 reps at BW

Floor Press
3 x 10 at 135lbs

I need a few days off. I met a really awesome girl and right now I’m taking things day to day. After last week I need a few angels on my side.

-Hawk

64

Taking a few days off. I need to catch up on cleaning and some other important stuff.

-Hawk

65

November 15th, 2007
After two days of rest and food…

Rack Pulls
Below Knee
5 @ 205
3 @ 275
3 @ 315
3 @ 335
3 @ 365 (mixed grip)
3 @ 405 (mixed grip)
Below Knee with Straps
3 @ 405 overhand
3 @ 425 overhand
8 @ 315 overhand
Mid Shin
12 @ 145
10 @ 225
5 @ 275
3 @ 300

Overhand Pullups
4 x 5 @ BW(208)
(Eh…wish I was getting better with these)

Incline DB Press
10 with 60’s
2 x 8 with 65’s
8 with 70’s
(Stronger)

Wide Grip Straight Bar Cable Rows
2 x 12 at 80
12 at 90
10 at 100
(Like the wide grip, figure it’s time for a little change)

-Hawk

66

November 17th, 2007
Box Squat 13"
8 at 135
2 x 3 at 225
2 x 3 at 245
2 x 3 at 275
3 @ 295
3 @ 285

Decline Bench
10 @ 135
2 x 3 @ 205
2 x 3 @ 210
3 @ 225
3 @ 205
2 x 3 @ 195

BB Curls
2 x 10 with Bar
3 x 6 @ 95

Plate Raises
3 x 15 with 25lb Plate

Fin

-Hawk

67

November 18th, 2007

Back Squats
3 x 8 at 135 (Deep, Good Warm Up)

Trap Bar DL
8 at 135
5 at 230
2 x 3 at 320
3 at 325
3 at 340
3 at 365 (2 pause, 1)
3 at 355
3 at 360
3 at 365 (Much Better)
3 at 315

Push Press (Not Sure if I really like these, probably moving to db’s, I want that elite fts swiss bar for presses but unless I find 250.00 in my ass I doubt I can afford it)
8 at 115
6 at 115
3 at 135
5 at 135
3 at 155
1 at 155 (Muscle Failure)
(20 Band Pushdowns Red Band)
10 at 95
(Triceps burn)

Band Pullaparts Red Band
2 x 15

Alternating DB Curls
8 x 35’s
2 x 8 with 40’s
8 at 30’s

Done. 3rd Date tonight with new girl. Going well, now I’m just waiting for something bad to happen.

Competition
3 months 25 Days Away

How I feel:
Holding at 208lbs
Squat should be at about 325-330 right now
Deadlift is easily at 415, maybe 420
Bench, surpisingly is getting stronger, I can easily hit 250 right now but I’m shooting for 260 by March.

Gotta eat more, if I can get to about 215 for the comp then I should hit 1,000 or over easily.

So far since I’ve started posting back on T-Nation:

Deadlift went from 375 to 405
Squat went from about 295 to 320
Bench went from 225 to 245

That’s improvement and that’s all you can ask for is just to get a little stronger and maybe a little smarter everyday.

New Goals for 2/12/2008

(First # is recorded 1 rep max/ second # is goal by 2/12)
Squat: 320/335
Deadlift: 405/425
Bench: 245/255

-Hawk

68

Keep it up man, you’re making good progress!

Beau

69

I appreciate the encouragement.

Training 11/20/2007
Front Squats
5 @ 145
2 x 3 @ 195
3 @ 210
3 @ 220
3 @ 215
3 x 3 @ 205

Chin Ups
6 @ BW(207)
5 @ BW + 25lbs
4 x 3 @ BW + 35lbs
4 @ BW + 35lbs
6 @ BW

Floor Press
3 x 10 (135,155,155)

I just bought Tyler Grips from Elite Fitness, these are basically grips that make any bar a fat bar. I’m going to just use them for every exercise I can from pullups, to rack pulls, to presses and see if I can add a little variety to my training. Bigger forearms would be an awesome side effect :).

Happy TurkeyDay.

-Hawk

70

Gym has been closed for the last two days. My body is healing, my back is sore as hell and I’ve noticed some weird vascularity on my quads, might mean my bodyfat is going down. Abs are showin’ so that means it is time to eat more.

Everyone have a happy thanksgiving, have an extra plate of food for me.

-Hawk

71

I have been working out, I will be posting soon. Pretty busy though. Haven’t quit or anything but I’m still working some things out.

-Hawk

72

Really lost a plan right now, I just felt like lifting heavy, what can I say?

Saturday 11/24/2007

Back Squat
3 x 8 at 135
3 at 185

Trap Bar DL’s
10 at 135
5 at 225
3 at 315
1 at 410 (PR)
1 at 415 (PR) with straps

Flat Bench
10 at 135
5 at 185
2 x 2 at 225

Sunday 11/25/2007
Basics Again

Flat Bench
8 at 135
3 at 185
1 at 235
Missed 250 (Pissed)
1 at 245(not pretty)
1 at 240

Back Squat
2 x 8 at 135
3 at 225
1 at 315 (Perfect Form and Very Deep, Very Happy)

DL
5 at 135
3 at 225
1 at 405 (easy)
1 at 415 (mixed grip) (PR) (Very Happy with that)

3 Board Press
3 x 8 at 135

Alternating Dumbbell Curls
2 x 10 with 35’s

Whole Body Sore

Food

Rest

-Hawk

73

Okay so I’ve been wanting to pick up on a few lacking areas. I wanted an accessory workout that would help me with certain areas but wouldn’t exhaust me. So once a week for 15-20 minutes instead of doing cardio I’ve selected some exercises that will improve some of my weak spots.

Accessory Work for 11/26/2007
20 Minutes

3 x 15 Pushups
3 x 15 Mini Band Pushdowns
3 x 15 Mini Band Pullaparts
1 x 15,x 10,x 12 Swiss Ball Leg Curl (Holy Fuckin’ Hamstrings)

Every week I would like to add a few more reps, every month maybe another set. Eventually move to a light band, so on, so forth. My triceps are ridiculously weak and my hamstrings have no endurance. The pullaparts and pushups are really to just work my scapula and keep them mobile and healthy. The pump in my traps is a nice benefit though.

-Hawk

74

Training 11/27/2007
Front Squats
5 @ 150
2 x 3 @ 200
3 x 225 (Good)
3 x 215 (Tired)
5 x 185
5 x 175
5 x 135 (Fried)

Pullups
3 x 6 at BW (Felt Good)
Chinups
2 x 8 at BW
5 x BW + 25
3 x BW + 45 (PR)

Reverse Lunges
2 x 8 with 25’s
(Need more single limb work)

Military Press
6, 5, 6 @ 95lbs
(Triceps exhausted from that band work yesterday)

-Hawk

75

November 28, 2007

The tyler grips are awesome.

Rack Pulls
Fat Bar Below Knee
12 x 135
12 x 135
3 x 225
Below Knee (Skinny?)
2 x 3 x 315
1 x 405 (mixed grip)
1 x 425 (mixed grip) (PR)
Mid Shin Fat Bar
12 x 135
8 x 185
Mid Shin Skinny
10 x 225
5 x 275
(My grip was improving drastically during the workout, going from fat bar to skinny I was able to get really good grips. I’m excited to see where this leads in a few weeks)

Floor Press Fat Bar
135 x 10
155 x 8
185 x 3
205 x 3
205 x 3
(Wrist feels alot different with the thicker bar)

Split Squats
2 x 8 x 95
2 x 8 x 100
(Told you I would be doing more unilateral work. I will get my right leg equal in strength to my left)

Wide Grip Straight Fat Bar Row
15 x 60
12 x 80
8 x 110 (PR for cable rows)

Forearms feel awesome.

-Hawk

76

I’ve completely lost my sense of direction. I’m trying to get back my motivation but it’s just not coming.

I’ve got some thinking to do.

-Hawk

77

Workout A
Deadlift (5 x 3)
Shoulder Press (3 x 8)
Barbell Curls (3 x 10)

Workout B
Bench Press (5 x 3)
Lunge (3 x 8)
DB Rows (3 x 10)

Workout C
Front Squat (5 x 3)
Chin Ups (3 x 8)
Blast Strap Pushups (3 x 10)

Workout D
Rack Pulls (5 x 3)
Floor Press (3 x 8)
Split Squats (3 x 10)

This is the plan I have come up with. On my days off I will performing 45 minutes of cardio, which will walking on an incline.

I haven’t gained any weight, I’m making strength gains but I need something concrete so I can go in the gym with a plan. My mind is just exhausted and if I have a plan that’s just one less thing I have to worry about.

With this plan at least I’ll be able to focus of making gains every week. Because of my schedule I’ll never know what days these workouts will fall on.

Workout A will fall on Tuesday though. I would like 1 day between workouts and I will be increasing my calorie intake.

I want to stay on this plan for 5 weeks. I do not want to miss a single workout and I want at least 1 cardio session per week. 1 day should be completely off. There might be some warmup sets but I will not be posting that.

If I don’t follow this plan then I want you to harass me. You can private message me, post messages about me doesn’t matter. I will follow these workout for 5 weeks no matter what. No one rep maxes, no rep variations just five weeks of structure.

Tomorrow I will start. I will get stronger, I will get in better shape.

I would appreciate it if you would throw your two cents in. I think it’s a very simple and easy to follow plan. I think it’s what I need to clear my mind. I just can’t keep going into the gym and choosing on a whim how many reps to do.

-Hawk

78

Focused.

Workout: 56 Minutes
General Warmup
Trap Bar Deadlifts
3 @ 315
3 @ 335
3 @ 365
3 @ 375 (PR)
3 @ 355

Standing Military Press
8 @ 100
8 @ 95
8 @ 95
(I suck at overhead pressing, and with higher reps it was tough)

Fat Barbell Curls
10 @ 65
10 @ 70
10 @ 70
(Yeah this was pretty hard)

Tomorrow is another free day for me so I’m gonna use it for my bench press, lunges, dumbbell row day.

I’ve cut the garbage out of my diet, here is what I’ve had so far today

3 Omega-3 enriched eggs
4 Slices Turkey Bacon
1 Spike Shooter
2 Scoops Chocolate Surge with Creatine
1 Glass Green Tea
1 Apple
2 Pieces of Whole Grain Bread
4-6 oz. of Sliced Turkey
Some lettuce, 1 slice of cheddar cheese with a little honey mustard
4 Flameout Capsules

I will be eating again shortly.

No more booze, no more crap, just lifting, clean foods. The road to my competition starts today.

3 Months and 10 Days until comp time.

-Hawk

79

Flat Bench Press
3 @ 205
3 @ 210
3 @ 215
3 @ 205
3 @ 205

DB Lunges
8 each side with 25’s
8 each side with 35’s
8 each side with 35’s

DB Rows (Fat Bar)
10 each side with a 55
10 each side with a 65
10 each side with a 65

I finished the day yesterday with BCAA’s and a Metabolic Drive protein shake about 3 scoops with skim milk. I also had a slice of whole wheat bread with 2 tbspoons of natural peanut butter a 1/2 a banana sliced on the pb.

Today:
4 Eggs
3 Slice Turkey Bacon
1 Spike
2 Scoops Root Beer Surge
1 Turkey sandwich with swiss, lettuce, honey mustard on whole wheat
1 Apple
3 TB spoons of peanut butter on 2 slices of whole wheat bread

Tonight will probably be a Metabolic Drive Complete shake with water and a Metabolic Drive protein bar. I might eat something else too but I’ll post it tomorrow.

-Hawk

80

12/7/2007
Front Squats
3 @ 205
3 @ 210
3 @ 215
3 @ 220
3 @ 225

Chin Ups
3 x 8 @ BW (208)

Blast Strap Pushups
3 x 10 @ BW

12/8/2007
30 Minutes of Walking on Incline

12/9/2007
Rack Pulls from Mid Shin
3 @ 225
3 @ 250
3 @ 275
3 @ 300
3 @ 315

Floor Press
8 @ 155
8 @ 155
8 @ 150

Split Squats
10 each side with 95
10 each side with 100
10 each side with 100

12/10/2007
35 Minutes of walking on incline.

-Hawk