Sunday Nov 19, 2006
Workout
A1- Close Grip Military Press 3 x 8,7,6,5,4,3 x 3
B1- Front Squats 5 x 5
B2- Deadlifts 5 x 5
C1- Leg Raises 5 x 9
C2- Wrist Roller 1 x 1
I think I strained my trap muscles on the last set of presses; feels like someone is squeezing them hard!!!
Friday Nov 17, 2006
Workout
Stretching/Jumprope
A1- Reverse Triceps Extensions 3 x 15
A2- Reverse Bent-Over Rows 3 x 15
B1- Split-Squats 3 x 15(each leg): these really kicked the crap out of my posterior-chain; may have to switch to 4 x 10 as 15 reps may be too much…
B2- One-Leg Calf Raises 5 x 5 (each leg)
Simulated Sledgehammer 1 x 5 (3 movements at 5 reps each/each arm)
Wednesday Nov 15, 2006
Starting Creatine Today…will see how it works out.
Took some measurements today…strange numbers
Calves: 15 in
Upper Thigh: 22 in
Forearm: 11.75 in
Upper Arm: 13.5 in
Waist: 35.5 in;
this is really weird, because I just bought a new pair of 33 waist jeans less than a month ago, and they were falling down. On Sat I had to make a new hole in my 36/32 in belt.
Measured the Fabric tape against my Stanley Fat Max and they line up perfect. So either tape measures are shrinking, or clothes companies are trying to make Americans feel skinnier. I’m guessing the later…anyways.
Workout
Stretching/Jumprope
A1- Weighted Pull Ups 4 x 3, 1 x 2
A2- Weighted Footelevated Push Ups 4 x 6, 1 x 5
B1- StraightLeg Good Mornings 5 x 5
B2- Jacknifes 4 x 14
— Pegasus 5 x 5
Sunday Nov 12, 2006
Workout
Stretching/Jumrope
Behind Neck Widest Grip Presses 1 x 10-1
Front Squats 5 x 5
Deadlifts 5 x 5
Leg Raises 5 x 8
Wrist Roller 1 x 1
As I type this on Mon. my lats and outer shoulders are a very good sore from the presses… now off to do my gripper workout.
Friday Nov 10, 2006
Workout
Stretching/Jumprope
Triceps Extensions 3 x 15
Bent-Over Rows 3 x 15
Reverse Lunges 4 x 20
Calf Raises 3 x 15
Simulated Sledgehammer Work 1 x 5
1RM Deadlift 212lbs(all the weight I own; so it was pretty easy)
Nov 3, 2006
Just wanted to get something written down; and start posting.
Looked at myself in the mirror 2 years ago and wondered what the heck had happened to me: 205lbs and nearly 20%BF…yuck.
So I started slowly on February 6, 2005(1 x 5 set of pushups, 1 ironmind T gripper and a jumprope) to make sure that I wouldn’t get weak willed and quit.
Then I started drinking 1.5ltrs of water on Sat and Sun. Progressing to 1.5ltrs Mon - Fri. Now I drink at least 1.5ltrs everyday.
In March of 2006 I started doing full body weight and barbell workouts.
June of 2006 I stumbled upon Joe DeFranco’s website and Westside Barbell; and from there I’ve bastardized their workout systems for my own needs.
More recently I’ve been trying to pay attention to my eating habits through John Berardi’s Articles and Ideas.(Thanks to Dave Tate)
My Goals:
Reduce BF levels to 5% before Thanksgiving 2006 and to maintain less than 10% in the longterm.
Increase my Bench Press to 300lbs; Deadlift to 400lbs; and Squat to 500lbs. (Moderate goals for the iron game, but I’m content to stick with that for now and increase from there, when I get there)
Thoughts of the day: So far haven’t raided the kids Halloween Loot and I feel pretty good about that; although I did have some of their french fries that I made for them last night.
Having a great day today and hopefully will be able to get FF XII this afternoon. Well see.
