4.10.13
Have been slacking in logging. Was on vacation, got back, went out of town again…didn’t miss any work outs though.
On vacation I DL’ed 405 again, no problem. On 4.8 was out of town at a random gym and benched 315 with ease. No lift off, full rom and lockout. Must have been all the slow eccentric/paused reps I’v been doing. And will continue to do. Have also lost 5-7# of fat in the last few weeks. I’ve really got my diet in a good place, working to getting abs. It’s going to happen.
[quote]strangemeadow wrote:
Have been slacking in logging. Was on vacation, got back, went out of town again…didn’t miss any work outs though.
On vacation I DL’ed 405 again, no problem. On 4.8 was out of town at a random gym and benched 315 with ease.
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Good work buddy.
I hope you had a good vacation, and good on you for training while away. It can be hard to stay on track when you are away from your home town.
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4.11.13
Chest and Bi’s
Bench
Usual warm up
Slow ecc/paused reps
185x5
205x5
225x5
225x4
Incline BB/ Neutral grip flies
135x10/25x10
3 sets
Bi’s
Seated incline curls
35x10x3
Seated Hammer curls
35x10x3
Standing Alt Curls
35x10x3
Lots of abs and jump rope circuits . A solid day.
[quote]theBird wrote:
[quote]strangemeadow wrote:
Have been slacking in logging. Was on vacation, got back, went out of town again…didn’t miss any work outs though.
On vacation I DL’ed 405 again, no problem. On 4.8 was out of town at a random gym and benched 315 with ease.
[/quote]
Good work buddy.
I hope you had a good vacation, and good on you for training while away. It can be hard to stay on track when you are away from your home town.
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It was an amazing vacation, thanks for asking. I learned how to practice “mindful meditation” and did a lot of self reflection. I’ve turned over a new leaf in my life and am very happy about it.
Mr Strange?
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[quote]theBird wrote:
Mr Strange?
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theBird!
Hey man, I’m still around, still training, just haven’t been logging. I’ve lost 14#'s of fat, so I’m very happy about that, 228 to 214. Going to hit 210.
I still stop by the Birdcage pretty regular to check up on you 
I see you’re really dialing in you diet, nice.
I may start logging again, just fell out of the habit…
Chest and Bi’s
Bench
warmup…
225x5 x 3 sets slow eccentric/paused reps
185x10 x 3 sets, feet off the floor, BB style
Hammer, Seated incline and Standing alt curls
ab stuff
Feeling great. gotta weigh myself again.
Back, Shoulders
DL
135x10
225x5
315x5
365x1
385x1
Sup Grip BB Row
135x10x 3 sets
Pro Grip BB Row
185x10x 3 sets
DB Rows
100x10x 3 sets
LAt Raise/Arnold Press, seated
15x15
45x10
x 3 sets
Facepulls
150x10x 3 sets
Solid day.
Still slacking on logging, but still training as usual. Have lost 15# now, so @ 213 lbs. Just need to buckle down for a few weeks to hit my goal of 210. Been a little tired and feel like I’ve lost a little strength on bench, but I’m gonna give it a go this morning and see what happens…I’ll report back.
[quote]strangemeadow wrote:
Been a little tired and feel like I’ve lost a little strength on bench, but I’m gonna give it a go this morning and see what happens…I’ll report back.[/quote]
When I lose weight I often feel weaker/less confident with lifts such as the bench press, although my pull-ups and dips often improve. Cant have it all I suppose. Congrats on losing weight… you should maybe put some pics up? How have you changed your diet that has helped with the weight loss?
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[quote]theBird wrote:
[quote]strangemeadow wrote:
Been a little tired and feel like I’ve lost a little strength on bench, but I’m gonna give it a go this morning and see what happens…I’ll report back.[/quote]
When I lose weight I often feel weaker/less confident with lifts such as the bench press, although my pull-ups and dips often improve. Cant have it all I suppose. Congrats on losing weight… you should maybe put some pics up? How have you changed your diet that has helped with the weight loss?
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Yeah, bench tends to go down when you lose weight, and body weight things tend to go up, it makes sense. As far as my diet goes, I haven’t ‘changed’ what I eat, I just eat less. Basically dropped 1 meal a day, so 500-ish calories. That’s it.
Pics…I’m working on it…
Still lifting, not logging, BUT! Started a legit periodized program last week, based on where I’m at.
So last week and this week it’s 5X5’s.
Next week is deload, no weights. Will do body weight stuff, ab’s, push ups, inverted rows, box jumps, ect.
2 Weeks hypertrophy
2 Weeks 5X5
2 Weeks 4X4
2 Weeks 3X3
1 Week deload
So Monday was:
Bench warmup
255x5
260x5
265x6
275x5
275x5
Incline DB
100x5x5
4 mins between all sets
Quick bi maintenance and ab’s
Tuesday
DL
warm up
275x5
285x5
295x5
305x5
315x5
BB Row
225x5x5 pro grip
225x5x5 sup grip
Cable Row
220x5x5 neutral grip
Took forever, 4 mins between sets.
Looking forward to a week off!
[quote]strangemeadow wrote:
Still lifting, not logging, BUT! Started a legit periodized program last week, based on where I’m at.
So last week and this week it’s 5X5’s.
Next week is deload, no weights. Will do body weight stuff, ab’s, push ups, inverted rows, box jumps, ect.
2 Weeks hypertrophy
2 Weeks 5X5
2 Weeks 4X4
2 Weeks 3X3
1 Week deload
So Monday was:
Bench warmup
255x5
260x5
265x6
275x5
275x5
Incline DB
100x5x5
4 mins between all sets
Quick bi maintenance and ab’s
Tuesday
DL
warm up
275x5
285x5
295x5
305x5
315x5
BB Row
225x5x5 pro grip
225x5x5 sup grip
Cable Row
220x5x5 neutral grip
Took forever, 4 mins between sets.
Looking forward to a week off![/quote]
Dude, your strength has seriously increased since I was last posting. Very nice work.
Hey anybody who’s still around, I’m still lifting, just been busy with moving and getting settled in Arizona, where it’s hotter than Satan’s oven…
Anywho…
Benched 315 2x last week, have regularly been DL’ing 405, 435 on the hex bar. 225 fronts squats for reps. Running 2 miles and doing abs in the afternoon 4-5 times a week.
Mon: Chest, Bi’s
Tues: Back, shoulders
Wed: Legs
Thur: Monday
Fri: Tuesday
Sat/Sun; Run 2-3 miles, 200 various crunches
So all is good! I gotta become more active here again. G
Goals by the age of 45 (6 months)
Bench 335
DL 445
Been working with a strength coach on my form, little tweaks make a big difference. And I’ve put on some more size. Nice.
Great to have you back.
How are you doing buddy? I hope your move went smoothly.
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[quote]theBird wrote:
Great to have you back.
How are you doing buddy? I hope your move went smoothly.
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Sorry not to get back to ya, remodeling the new house is a bitch. If you ever get to the States and Arizona…you’d be welcome.
Lifting continues to go well.
Benched 320 last week, DL 405, weigh 215, have continued to put on size. Have been running 2 miles 4-5 times a week in the afternoon followed by 200 or so crunches/ab work. Will start logging again soon…
[quote]strangemeadow wrote:
Will start logging again soon…
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Looking forward to it. Sounds like everything is going to plan.
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Chest and Bi’s
Bench warm up
empty bar
95x10
135x10
185x5
225x5
275x3x4 sets
Incline BB
185x10x3 sets
Incline flies
Bi Curls
213.5# this morning. Gonna get to 210.
Probably will run 2 miles (treadmill) and do 200 various ab moves this afternoon.
Back and Shoulders
Stiff arm pushdowns for warm up
Neutral Grip Lat PD
160x10x 4 sets
Pendlay Rows
135x10x 4 sets
Sup Grip Rows BB
135x10x 4 sets
DB Rows
100x10
105x10
110x10
all sets 45 sec rest
Seated lat raises
15x15x 3 sets
HS Shoulder Press, drop sets
70,60,50 10 each, 3 sets
Rear Delt Flies
135x10x 3 sets
ab stuff
Good day.
Shit. Trying to get back into logging, just busy…
Chest, tri, shoulders
Bench
empty bar x10x 2 set
95x10
135x10
185x5
225x5
275x3
295x1
315x1x 3 sets
325x1 PR
Incline
175x10x3 sets, short breaks
3 sets 10 dips
superset w/
Low cable flys
20x10x 4 sets
Excellent day, going back in a min to run 2 miles and do abs.