Halloween SUCKED last night, I bought one bag of candy, my roommate bought like 6 bags, and then we only had about 10 trick or treaters. The whole time I was just eying those kit kats and pb cups, they looked so damn good! Now they are going to just be sitting around the house screaming my name for a while, bad time of year to do this whole diet thing.
Deload Bench
1x5 135
1x5 165
1x5 195
Dips
1x12 BW
1x10 BW
1x8 BW -Felt good to be doing these again.
Last day of the deload week FINALLY. Today I sent Shelby my week 3 update, I weighed 233, down about 8 pounds in the 3 weeks we have started working together.
I feel fantastic, I look like I have lost MORE than 8 pounds because I think all of that weight came straight off of my mid section. I can’t wait till I can post some before and after pictures from July to December, they will be insanely different.
Shelby made the first adjustments he has made so far. He dropped one of my high days to a med day and added more cardio.
I haven’t had a cheat meal in 3 weeks, it gets easier the further I get. I have had my moments where I really just wanted to stop at every fast food restaurant in the Omaha metro, but those have been short lived.
Sumo Deadlift
1x5 185
1x5 225
1x5 245
BB Shrugs
1x15 315
1x10 315
add straps
1x10 405
1x10 465
1x10 495 -Got really crazy here, my ROM wasn’t as long as with lighter weights but these definitely set my traps on fire.
KB Swings
3x20 30s
KB Renegade Rows
3x10(5 per side) 50s -I know these are really ghey but I tried them and they made my core feel as weak as a 12 year old girl. I will try and work these and get more reps in.
Basically today was all my chest and arm work for the week, Wednesday will be legs, Friday I will do shoulders and back and Sunday will be like a legs/back thing.
This was a fucking fantastic training session. My legs wanted to call a domestic abuse hotline after this workout, I was gassed and I loved every second of it.
I don’t think I could have put in the effort I did if it weren’t for Underoath’s new album that came out yesterday, great training music.
-This song helped me have a great set of squats.
Squats
1x5 225
1x5 260
1x9 295 PR, I don’t know if I have done better but I definitely haven’t at this weight so that is kind of a PR and I will take it.
(remove belt)
1x20 205 PR +20 lbs this was a set from hell.
At this point I was ready to quit and would have been justified in doing so but instead went on to do this…
Walking DB Lunges
3x10/side 20s
Leg Press
3x15 315 (not locking legs out)
I then very slowly limped to my car, it was fantastic.
[quote]mrodock wrote:
Some damn fine work going on around these parts.[/quote]
Thanks man, its a good feeling knowing I have all of my shit together and I am making as much progress as I can right now. I wasted a lot of time being lazy over the summer and fall.
If only I could put the same level of commitment I put into my diet and training into school, then I would be getting somewhere… I am working on that though and moving in the right direction there too.
[quote]mrodock wrote:
Some damn fine work going on around these parts.[/quote]
Thanks man, its a good feeling knowing I have all of my shit together and I am making as much progress as I can right now. I wasted a lot of time being lazy over the summer and fall.
If only I could put the same level of commitment I put into my diet and training into school, then I would be getting somewhere… I am working on that though and moving in the right direction there too.[/quote]
The thing that kept me going in school is an intense fear of not doing my absolute best and not getting into graduate school as a consequence. I scored kind of poorly after studying quite hard for my first zoology exam. I doubled my effort (spent 35 hours) studying for the second exam and scored in the top 5% of a 900 person class. After that I said there is no fucking excuse. In short, I associated less than my best performance as absolute failure. I don’t really know of any other strategies even though I’m sure there are many that are equally or more effective and healthier.
PM me if you want anything else. I spent a few years obsessing about school.
After reading the recent Wendler article here on T-Nation I have decided to add 5/3/1 barbell rows on my press day. I set the max at 255 and I plan on just keeping it the same as my bench max.
I think it will be good for me to have one back exercise that stays in the rotation and I can focus on progressing on it.
Press
1x5 105
1x5 120
1x7 135
BB Row
1x5 165
1x5 190
1x10 215 -This was a good starting point, I am trying to keep the form consistent and fairly strict.
Seated DB Press
2x15 45s
1x10 45s
Leaning DB Lateral Raises
3x12 30
Pull Ups 2 Different Grips
5 sets- 35 reps
Knee On Bench DB Rows
5x10 80 -I usually do these both feet on the ground with one hand on the db rack, I decided to do them on the bench for variety.
No video this week. My legs were still a bit sore from WEDNESDAY so today wasn’t the greatest workout ever. No PR on deads I didn’t expect one the way I was feeling going in.
My weight was around 229 this morning, first time I have been below 230 since highschool I am pretty sure. When I sent Shelby my week 4 update today he even said that I am having a great rate of fat loss.
Sumo Deadlift
1x5 255
1x5 295
1x8 335 -Not a PR but I like I said, it was good enough.
BB Shrugs (straps)
1x10 315
1x10 405
1x10 455
1x8 515
1x5 545 -I only got 5 because as soon as I let my air out it was over. This is the most weight my body has ever held onto, so even if I am not using perfect form at least I am getting my body used to heavier weights.
KB Renegade Rows
3x5/side 50s -These are hard, I don’t care that they are ghey.
Lying Leg Curls
3x12 100 -Did these mostly as a recovery exercise.
Squat
1x3 240
1x3 275
1x7 310 -I was pleased with this, this is also a PR at this bodyweight for what it’s worth.
(Remove Belt)
1x20 225 -20 lbs PR at any BW. I about puked out my soul after this set. As soon as I racked the bar I got a headache that is just now starting go away several hours later, I also felt like I was going to puke. I decided to say “That’ll do pig” to myself and head home.
As I was walking out I looked around and thought that no one in there had probably ever gotten as much work done in 4 sets as I just did. Next week I will probably stop with the 20 reppers and go to more normal assistance, probably…
Well shit, I am having some problems with exertion headaches which SUCK! I have had these before about a year ago and they are back since that 20 rep set of squats.
Basically every time I do pretty much anything I get a pounding headache. I was feeling on my own that possibly not drinking enough water was my problem and then when I read online I saw that is a cause of them so I feel like that is my cure.
I missed yesterday’s cardio due to headaches and today I had to cut my session short because it was starting to flare up. I plan on just drinking a shit ton of water and hoping it goes away sooner rather than later.
Press
1x3 105
1x3 130
1x4 145
BB Row
1x3 180
1x3 205
1x9 230 -Head started to pound a little but it went down.
Seated DB Shoulder Press
1x5 40s
1x5 50s
1x5 60s
1x4 70s
1x0 80s -Stapled to my shoulders
Leaning Lateral Raises
1x15/side 30 -My head really started to go after these surprisingly so I only did one set.
Pullups
1x8 -My head got worse, decided to throw in the towel here.
I am going to start making sure I get at least a gallon a day and try to drink more water in the mornings.
My headaches have gotten better, it didn’t flare up during my workout but I kept it relatively light and didn’t push it.
I also emailed Shelby my update today and told him I am having a really hard time not cheating at this point. He gave me one cheat meal on thanksgiving, I am pretty damn excited about it.
Sumo Deadlift
1x3 275
1x3 315
1x3 355 -Didn’t push it to keep my headache away.
DB Shrugs
3x20 -Holding every rep at the top for about a second.
I decided to try and move my grip in a lot on my bench. I have been benching with my index fingers on the rings, I am going to try benching with my hands thumbs length away from the smooth.
I have been thinking about doing this for a while and finally got the balls to give it a shot, I am pulling sumo, benching close, and going completely out of my mind.
I also am going to do BBB for my first assistance lifts each day for a while, yeah yeah I am a program jumper, shoot me.
Med Grip Bench
1x5 180
1x3 215
1x5 240 -I felt fairly strong from this position, it is way easier tucking my elbows and puts more emphasis on my triceps.
