2/13
60 min crossramp, 9 incline, 16 resistance, 745 Calories
HS(?) machine flye
10x60
10x120
10x180
10x240
10x180
“Strive” incline bench
10x50
10x100
5x150
4x200
10x150
30 min crossramp, 9 inc, 16 resis, 455 Cals
Trying to pre-exhaust my chest before doing any serious work. I tend to press more with my shoulders and tris. Really need to build my upper chest.
yesterday
60 min crossramp, 6 incline, 16 resis, 735 Cals
REALLY wanted to go for 75 minutes, but the wife called me home early :0 Is this cardio regime working? Hope so. Pants seem looser. Strength is fine. Face is thinner. Winner, winner, chicken dinner.
yesterday
db curl
5x30
3x40
3x50
3x60
5x70
bb curl
3x8x100
burn out concentration curls
straight bar push downs
10x50
10x100
10x130
3x10 dips
60 min crossramp, 12 incline, 16 resistance, 740 Calories
Wiped. Total gym time of around 90 minutes. Not a dry spot on my shirt. Real happy that my db curl strength is back up. Having a solitary arm day in the rotation just makes sense.
[quote]TheDudeAbides wrote:
[quote]trav123456 wrote:
Skimmed through this log and it looks like 531 treated you well, good work man[/quote]
Thanks! I would probably have better results if my nutrition was in order. As in being able to eat quality and quantity as needed. Use less than perfect nutrition, get less than perfect results. I can live with that.[/quote]
Budget issues?
[quote]trav123456 wrote:
[quote]TheDudeAbides wrote:
[quote]trav123456 wrote:
Skimmed through this log and it looks like 531 treated you well, good work man[/quote]
Thanks! I would probably have better results if my nutrition was in order. As in being able to eat quality and quantity as needed. Use less than perfect nutrition, get less than perfect results. I can live with that.[/quote]
Budget issues?[/quote]
Ha ha not budget, just lack of money :o Wife is going back to school. I’m trying to get an adult ed class going that should bring some more money in. We just don’t have a lot of expendable income. 1100 sq ft house, two cars that are 6+ years old, private school teacher … list goes on. We’re not unhappy by any means, but a bag of protein powder is like GOLD!!
Anyway, you do what you can with what you have, no excuses.
[quote]TheDudeAbides wrote:
[quote]trav123456 wrote:
[quote]TheDudeAbides wrote:
[quote]trav123456 wrote:
Skimmed through this log and it looks like 531 treated you well, good work man[/quote]
Thanks! I would probably have better results if my nutrition was in order. As in being able to eat quality and quantity as needed. Use less than perfect nutrition, get less than perfect results. I can live with that.[/quote]
Budget issues?[/quote]
Ha ha not budget, just lack of money :o Wife is going back to school. I’m trying to get an adult ed class going that should bring some more money in. We just don’t have a lot of expendable income. 1100 sq ft house, two cars that are 6+ years old, private school teacher … list goes on. We’re not unhappy by any means, but a bag of protein powder is like GOLD!!
Anyway, you do what you can with what you have, no excuses.[/quote]
Well you look better than 90% of the people at my gym so it doesn’t seem like it’s slowing you down any. Kudos for sticking with this stuff, there’d be alot more big dudes walking around if they had your attitude.
2/18
T-bar rows
10x2 plates
10x3 plates
5x4 plates
3x5 plates
12x3 plates
cable low row
10x50
10x100
10x150
8x180
10x150
db rows
3x8x100
30 min crossramp, 12 inc, 16 resis, 375 Cals
bw=235.6
Wow. Weaksauce on the T-bar rows. Really thought I would be stronger. Also have gotten weaker with db row strength and grip strength :o
^**************************
2/19
wave 1, cycle 24
machine flye
10x50
10x100
10x140
incline press
5,5,5x135
5x155
5x175
11x185
seated db press
10x60
5x70
5.5x80
10x60
db extension
6x80
dips
15,15
65 min crossramp, 12 incline 16 resis, 840 Cals
yesterday
wave 1, cycle 24
squat
5,5,5x135
2x2x225
5x265
5x315 (hit support)
belt
11x355 (hit support)
60 min crossramp, 9 incline, 16 resistance, 715 Calories
Bleh. I shouldn’t complain. I was really aiming for twelve reps. All sorts of mess with the set though. Hit the support twice with the plates. Luckily I was able to recover. Before and during, nothing felt right. I wanted to squat, but my body didn’t.
It HAS been three weeks since a bar has been on my back. AND it’s equivalent to doing 365x10, which I consider good for me … so be happy? NEVER!
yesterday
wave 1, cycle 24
machine flye
10,10x100
10 dips
bench
5,5,5x135
5x185
5x225
8,5x255 (3 shy of PR)
machine (Strive) incline
10x100
10x150
8x200
machine flye
10,9x200
15,15 dips
45 min crossramp, 9 incline, 16 resistance, 550 Calories
Suck it. I need major benching renovation. What gets sore?? My front delts. I took a slightly wider grip than normal, which seemed to help. Maybe I’m just not built to press … whatever. Get your junk together moron.
Weighed in at 233.2, so down 2.2 lbs. Win! I now have pneumonia. Lose 
Hi man!
Just read your log after my last post. Glad to see you are still going strong week after week. Continuation/consistency is something that I need to improve. Good job man.
Hey,
Just read through, some, of your log. Great stuff. Just started SS myself (as a complete newbie to the weight game) so it was interesting to watch a development.
I do have to ask though. Why did your wife want you to do them crunches you mentioned at the start? Plain curiosity.
All the best.
[quote]guhkes wrote:
Hi man!
Just read your log after my last post. Glad to see you are still going strong week after week. Continuation/consistency is something that I need to improve. Good job man.[/quote]
Good to “see” you again bud! Thanks for stopping by. Consistency is one of the key elements 
[quote]Conor.O wrote:
Hey,
Just read through, some, of your log. Great stuff. Just started SS myself (as a complete newbie to the weight game) so it was interesting to watch a development.
I do have to ask though. Why did your wife want you to do them crunches you mentioned at the start? Plain curiosity.
All the best.[/quote]
Abs … I had none. My wife wanted some 
She would like me to look lean and “normal”, not “gorilla”! Now I still don’t have a visible six pack, but I am working on it. I find it MUCH easier to gain muscle than to lose fat. I have to be careful with my food intake, because it can get out of control fairly easily. Not to the point of obesity, but that my clothes no longer fit. Doesn’t seem like a problem, huh?
If you have any SS questions, go ahead and ask away
yesterday
wave 2, cycle 24
cable flye
10,10x50
incline bench
3,3,3x135
3x155
3x175
10x195
db press
10x40 (standing, alternated)
10x60 (standing, alternated)
6x80 (seated, blah)
db raise
10,10,12x30
rear raise
10,10,10x40
35 min crossramp, 9 incline, 16 resistance, 430 Calories
bw = 231.4 (sick weight)
Cough hack weeez cough cough Less sick then a few days ago … bonus! I wasn’t sure how well this was going to go, not bad. Pressing felt pretty good. Incline is just pathetic, but that’s why I’m working on it. Left shoulder still twinges at the top of overhead pressing. I fight through it, but wonder if that’s really the best to do. No pain, just tightness.
wave 2, cycle 24
squat
5,5,5x135
3,3,3x225
3x275
3x325
belt
8x375
hack squat
10x2pps
10x4pps
5x6pps
35 min crossramp, 12 incline, 16 resistance, 425 Calories
Actually starting to feel strong again. Still hacking a lung though.
228.8, down 5 lbs
WOOOOOOOOO HOOOOOOOOOOOOO
3/4
wave 2, cycle 24
machine flye
10,10x100
bench
5,5,5x135
3x185
3x235
3x265
3x295
machine incline
10x100
10x150
8x200
8x150
machine flye
8,8,8x220
12x140
…
kettlebell workout for cardio
3/5
wave 2, cycle 24
rack pull
5,5x225
3x315
3x365
belt
3x415
8x465
T-bar rows
10x2 plates
10x4 plates
12x3 plates
db row
8,8,8x120
db curl
5x45
8x55
15 min crossramp, 12 incline, 16 resistance
yesterday
bb curl
5x60
5x80
5,5,5,4x120
db curl
5x30
5,5,8x50
pushdowns
10x50
10,10,10x100
7x150 (stack)
dips
15,15
45 min crossramp, 12 incline, 16 resistance, 575 Calories
Great arm pump. Really worked the tri’s hard on pushdowns. Maybe too hard. Dull ache in my right elbow.