Thanks! Still a ways to go though, as I’m probably in the low 20’s in terms of BF%.
Today’s Workout: Felt like absolute garbage today. Did manage to grind it out anyway (glad it was the “light” day). Hell, it’s easy train when you feel great . . .
Squat:
5x120
5x150
5x175
5x175
Military Press:
5x95
5x115
5x135
5x155 (FUUUu-) Barely got these out. Might have to deload the MP soon.
Deadlift:
5x150
5x175
5x205
5x235
Assistance:
Deep decline situps 3x10 (45lbs)
Diet:
2 cups of coffee w/ half and half (200)
2 eggs scrambled (200)
Bacon (360)
1c milk (100)
3 eggs scrambled (400)
1c milk (100)
1 Large chicken breast, grilled (400)
1c milk (100)
= 1860
Today’s lift: End of week six. Didn’t feel very “up” today (probably just has something to do with allergies), but I did feel strong. Might have had something to do with getting 9 hours of sleep the past two nights and carbing up yesterday. Saw my biceps vein for the first time ever at the end of my workout, which was goddamn awesome (was actually one of my resolutions this year!).
Squat:
120 x 5
150x5
180x5
210x5
245x3
180x8
-
- At this point in the program I am “between” weights, ie, i was supposed to move my set of three to 243, and being that last week I moved up to 235, I felt I could make the 10lb jump in the squat, but am happy to keep progressing at 5lb/wk in the bench. Though the set of 3 at 240 felt pretty light in the bench - I probably could have gotten 245, but I didnt want to chance missing a lift and stalling my progress.
Bench:
120x5
150x5
180x5
210x5
240x3
180x8
Row:
95x5
110x5
130x5
155x5
180x3
135x8
Assistance:
Weighted dips (45lbs) x7 x7 x8
BB Curls 3x8 @90
DB skull crushers 3x8 @40 (felt light, but 45’s would have been too much, and no 42.5’s at my gym).
Diet:
2x Coffee w/ half and half (200)
Bacon (360)
Chicken and sausage soup (350)
Grilled chicken breast (400)
Bowl of bran cereal w/milk (300)
1c milk (100)
= 1710
Today’s Diet:
2c Coffee with half and half (200)
3 eggs, scrambled (400)
1 bowl bran cereal with milk (300)
2 grilled chicken breasts (600)
2c Milk (200)
Bacon (360)
=2060
Today’s lift: Again, felt kinda foggy, but strong.
Squat:
5x120
5x150
5x185
5x210
5x245
Bench:
5x120
5x150
5x180
5x210
5x240
Row:
5x95
5x110
5x135
5x155
5x180
Assistance:
deep decline situps 4x12 + 45lbs (move up)
hyperextensions 2x10 +45lbs
- Weight was at 212 today even though I weighed myself in the afternoon and was well hydrated and had recently eaten. This is good. Guess I’ll have to go in and weigh myself in the morning this weekend to get a comparison to where I was about a month ago.
Today’s Workout: Wrapping up my last couple weeks of law school so running a couple days behind schedule. Was feeling a bit fatigued the past couple lifts so the few extra days of rest are probably not so bad. Felt like I had much better intensity today.
Squat:
5x120
5x155
5x185
5x185
Military Press:
5x95
5x120
5x135
5x155 (felt much better than last time)
Deadlift:
5x150
5x180
5x210
5x245
Assistance:
Weighted Decline Situps 3x10 (50lbs)
Today’s diet:
1 bananna (100)
1c Coffee w/ half and half (100)
2 eggs scrambled with 2 slices of ham (350)
1 bowl bran cereal w/milk (250)
(lift)
2 eggs scrambled with 2 slices of ham (350)
1c milk (100)
Today’s diet:
1c coffee with half and half (100)
2eggs with 2 slices of ham (350)
3eggs with 2 slices of ham (450)
1c Milk (100)
Small bowl bran cereal (200)
2 chicken breasts (600)
small green salad, dry (100)
=1900
It’s good to see that you are contuing with your workouts.
No veggies?
No Protein shakes?
^ Thanks for the continued interest. I’ve been thinking I should probably be getting some more plant matter in my diet. I find it a pain to keep fresh produce around though. Part of it is that the produce in Knoxville is utter garbage. I do take vitamins, but I know thats not an adequate substitute. Been thinking maybe of working in some broccoli, asparagus, bell peppers, and maybe some leafy greens like kale, chard, collard greens etc - what do you think?
I’m not big on protien shakes. As long as I can get protien through real food, I really prefer to do that. I never feel satiated from shakes, which is bad for me when trying to lose weight. I would incorporate them for sure, if I were bulking.
At any rate, today’s workout:
Squats:
5x120
5x150
5x185
5x210
3x250
8x185
Bench:
5x120
5x150
5x180
5x210
3x245
8x185
Row:
5x95
5x115
5x135
5x155
3x185
8x135
Assistance:
Weighted dips 3x8 @45lbs (Barely* got the last one out, going to leave this here)
BB curls 3x8 at 90lbs
DB scull crushers 3x8 with 40lbs DB.
Today’s Workout:
Squat:
5x125
5x155
5x185
5x215
5x255 (went up 10lbs this week instead of 5)
Bench:
5x125
5x155
5x185
5x215
5x245 PR! (also at about 30lbs lighter BW than previous pr)
Row:
5x95
5x115
5x135
5x160
5x180
Assistance:
Weighted Decline situps 4x12 @45lbs
Hyperextensions 2x10 @45lbs
Had to shut down my lift today. Military press went fine (barely got out 5x160 as my last set), but even after warmup/mobility work I felt really tight in my lower body. Started on my squats and in my second set - which should still be a warmup - I just felt extreme tightness in my groin and hips, like I would be certain to pull something if I continued. Shut it down, went home. I’m going to chalk it up to the end of the school year push; stress + lack of sleep + poor eating habits = bad recovery.
[quote]RedLantern wrote:
^ thanks. You’re right - I need to get back to posting my diet. I do almost always get some protein in before and after my lifts.
I guess I’ll post my measurements as well . . .
Chest - 44.5 inches
Waist - 39 inches at widest (lovehandles) 37.75 inches at hip bone, 37 inches at navel, 34.5 inches at “true” waist (narrowest point).
Hips/ass at widest point - 44.5. Yes, I store fat like a woman.
Arms - 17
Calves - 16.5
Thigh - 27.5 (I find it hard to measure in the exact same place each time). [/quote]
Edit you post with your bodyweight on that day for posterity’s sake.
And for goodness sake, lay off the beer.
Today’s Lift:
Squat:
5x135
5x155
5x185
5x185
Miltary Press:
5x100
5x120
5x140
5x160
Deadlift:
5x155
5x185
5x215
5x250
Assistance:
Weighted decline situps 2x10 (50lbs)
Today’s workout:
Squat:
5x135
5x155
5x185
5x225
3x260
8x185
Bench:
5x135
5x155
5x185
5x215
3x250
8x185
Row:
5x95
5x115
5x135
5x160
3x185
8x135
Assistance:
Weighted dips 3x8 @45lbs
BB curls 3x8 @90lbs
DB skull crushers 3x8 @40lbs DB (move up)
Today’s Lift:
Squat:
135x5
160x5
190x5
225x5
260x5
Bench
135x5
160x5
190x5
225x5
250x4 (missed #5)
Row:
95x5
115x5
135x5
160x5
185x5
Assistance:
Decline situps 4x12 @ 35lbs
Hyperextensions 4x10
Feeling really run-down. I am in week 9 of this so I really think it’s time for a deload or something.
[quote]RedLantern wrote:
Today’s Lift:
Squat:
135x5
160x5
190x5
225x5
260x5
Bench
135x5
160x5
190x5
225x5
250x4 (missed #5)
Row:
95x5
115x5
135x5
160x5
185x5
Assistance:
Decline situps 4x12 @ 35lbs
Hyperextensions 4x10
Feeling really run-down. I am in week 9 of this so I really think it’s time for a deload or something.[/quote]
Run down? Deload? How about disappeared?
Yep, totally fell off the face of the earth. Not that anyone cares but here’s the cliff’s notes of the last 11 months or so:
Graduated and moved Home to Seattle (with my mother . . .) in May. Started studying for the bar exam. Woke up one morning soon after with extreme pain/stiffness in my neck. Turns out it was a pinchd nerve or something, really sucked, couldn’t lift or really turn my head in any direction without pain for 2-3 months. Gained a significant amount of weight as a result of inactivity/access to shitty food/stress eating. Failed the ethics portion of the bar exam (by two points) in July. Depression → continued inactivity and weight gain. Finally in January had saved enough money to move out of my mother’s house (step 1 to getting my shit back together). Had trouble finding any kind of work after I moved → continued stress/depression. Retook the ethic portion of the bar exam in February (results back at the end of May) Did start back up lifting with my roomate (step two to getting my shit back together). Finally found a job in the last couple weeks - not a great one, but it will pay the bills. (step three to getting my shit back together). As diet is always the hardest thing for me, it’s the last thing I need to get in line to get my shit back together. As I’ve got everything else pretty much squared away for the time being, I feel like it’s time to start on the diet. Back when things were going well, posting on here made me feel more accountable and helped me advance towards my goals. All that being said, I’m coming back to my log, hat in hand.
Today was the end of week 6:
Squat:
135x5
150x5
185x5
210x5
235x3
185x8
Bench:
135x5
150x5
185x5
210x5
240x3
185x8
Row:
95x5
115x5
135x5
150x5
175x3
135x8
Dips - 3x8 @BW(250)
DB Curls - 1x8@45 2x8@40
Tricep extensions 3x8
Strange, I’d forgotten I had updated this in spring of 2011. Frankly, I’m embarassed by my lack of consistancy and accountablity, but I suppose I’ll never be what I want if I can’t face what I am/have been.
I kept up lifting and improved my diet through to probably June of 2011. In the summer of 2011 I met my fiance (getting married next June) and completely fell off the wagon again. It’s easy to let yourself fall apart when you’re getting validation and positive feelings from someone who will love you unconditionally. At any rate, This past June (2012) I got engaged and am using the wedding as a means of motivation to restart my health/fitness goals. At the end of June I weighed an embarassing lifetime high of 270 lbs (at 5’10"). I hadn’t been physically active at all. I can’t fully explain how bad I felt.
Since then I’ve been making slow but steady progress. I started out by just stretching and doing some mobility work (you know you’re in bad shape when stretching and mobility work really takes it out of you). Gradually I started back into weightlifting. I started doing madcow with super low weights just cause it was easy and something that I knew I could stick to. I changed my squat position to low bar and deadlifts to sumo in an attempt to avoid injuring my back again. I’ve lost about 30 pounds so far and have regained strength to some degree.
My recent top sets of 5 for madcow:
Bench: 210 - starting to stall out
Squat: 210 - still a long ways to go before I stall out here. Started really low cause I am re-learning the movement, doing low bar now. Enjoying low bar so far. Am getting good glute and hamstring activation for the first time ever in the squat.
Sumo Dead: 245 - same as squat in terms of re-learning the movement, etc.
Bent over row: 165 - still feeling pretty strong.
Fuck. On cue, strained my back deadlifting yesterday. Went to to doc today and he said 5-6 days of rest.
Yesterdays lift:
Military press up to 5x140
Squats - light day up to 2x5x175
Deadlift up to 1.5x255 - strained back midway through 2nd rep.