(09/29/2008)
-Power Cleans - 3 x 10, 155 lbs
-Deadlifts - 3 x 10, 250 lbs
-Lunges - 3 x 10, 150 lbs (HARD)
-Seated Calf Raise, 1 x 40, 1 x 35, 1 x 31, 100 lbs, 1 x 24 with 2 second pause at top and bottom, 45 lbs.
Good strong day. Lunges were tough as hell but felt very strong on everything else.
(10/01/2008)
-Flat BB Bench - 3 x 5, 1 x 4, 1 x 3 270 lbs
-Bent BB Rows - 5 x 5, 190 lbs
-Incline DB Bench- 5 x 5, 85 lb DBs
-Standing DB Bicep Curl - 5 x 5, 45 lb DBs
-Seated Horizontal Rows - 5 x 5, 180 lbs
-Skull Crushers, EZ Curl Bar - 5 x 5, 90 lbs (missed last rep)
Fuck. I am having real trouble progressing my bench. All my other lifts are moving along but I am stalling hard on bench. I am a bit sick today; so, hopefully I will nail 270 for 5 x 5 in two weeks. I would blame the fact that I am doing a slow cut, with a cal defecit of about 200kcal but my other lifts, especially squat, deads, and cleans continue to rise.
(10/02/2008)
-Parallel Squats - 5 x 5, 330 lbs
-Leg Curl - 135 - 3 x 5, 2 x 4
-Hack Squat Hammer Strength - 5 x 5, 365 lbs
-Smith Machine Calf Raise 30, 29, 27, 190 lbs, 1 x 21, 135 lbs.
Not bad.
(10/05/2008)
-OH BB Press - 5 x 5, 135 lbs
-Chins - 5 x 5, BW +55 lbs
-Dips - 3 x 21 BW (missed last rep)
-Wide Grip Pullups BW, 10,9,8
-OH DB Press- 5 x 5, 40 lb DBs
-Side DB Raises - 5 x 5, 25 lb DBs
Very tired at the end of this program. I didn’t have any carbs to speak of before the workout including breakfast. This may be a contributing factor.
This is my least favorite day of the workout. I may be switching it up soon. I am stalling on my upper body lifts and I hate OH BB Press.
-Cleans - 5 x 5, 185 lbs
-Deads - 5 x 5, 305 lbs
-Lunges - 5 x 5, 175 lbs
-Standing Calf Raises - 1 x 11 with ten second pauses at top, 135.
-Prone Hold 1 min x 3
-3 x 20, leg lifts.
Nice. Got to a plate and a 25 on each side for cleans. That was a short term goal. Next goal 200. I will hit it in 6 weeks if I keep up this progress.
I forgot to mention that on Saturday I ran my first 5k. I don’t plan on making it a habit, but I figured that since I run every couple days for cardio and the race was in town (Susan G. Komen Race for the Cure), I might as well run it. I surprised myself by turning in a 23:12 which is not too shabby for a strong man who runs rather than vise versa.
Yesteday (10/08/2008)
-Flat BB Bench Press, 3 x 10, 230 lbs (missed last two reps!)
-Bent BB Rows - 3 x 10, 175 lbs
-Decline DB Bench, 3 x 10, 75 lbs
-Laying T-Bar Row Machine, 3 x 10, 80 lbs
-Seated Horizongal Row, 3 x 10, 150 lbs
-Standing DB Curls, 3 x 10, 35 lbs
-Tricep Pushdowns 3 x 10, 72.5 lbs
I am starting to get a little pissed. I am on a slight caloric defecit and I am actually going down in strength a bit. I can’t seem to make any progress on upper body lifts, yet, my lower body lifts are still on the up and up. I actually got weaker in bench when compared to two weeks ago. I think my program may have overstayed its welcome. I am looking into designing a new one, one conducive to quick cutting so that I can stop this defecit nonsense and get back to gains.
Im stopping this log. I have switched over to a new program designed areound CT’s Destroying Fat article. As such, I will have 2 lactic sessions per week which will encompass more than I am willing to type here.
I will still keep track of my tw heavy days in a journal since I have used since god know’s when. Ill probably start a new log when I am beginning to bulk up again.
Peace out. Not that anyone reads this thing lol. I think mine might be the only thread here without at least one reply.