B workout
squat @ 185 10/10/10
press @ 110 10/7/5
clean 5x3 @ 115
lateral raise @ 30 lb dumbells 10/6/7
face pull 2x10 @ 100 1x10 @ 115 (iffy reps)
curls 3x10 @ 75
A workout
Squat 3x7 @ 195
bench 3x10 @ 175
deadlift 230 for 5
t bar row 3x10 @ 100
pressdown 3x10 horrible reps @ 140
Pullups - 20 now, 20 later
-Zep
Yesterdays workout…
B workout
squat 3x10 @ 195
press @ 110 8/7/7 (I think these went down because of how intense my A workout was with bench. It felt like 3 10 rep max attempts.)
clean 5x3 @ 120
lateral raise 3x10 w/ 30 lb dumbells
face pull 4x10 @ 100 (Used a different setup, but it was with good form. I will keep this setup.)
curls 3x10 @ 75
Bodyweight 175.6
Did my first set of 10 pullups today. I feel like such a big boy now. I cant wait to get to 15 so I can start adding weight.
-Zep
Good work on the pull-ups.
I’d get a belt and start adding weight now. 10#, 25#. Shoot for at least 5 reps. 1x weekly.
Your reps will go up faster, I pretty much guarantee it.
Got sick (gastroenteritis, stomach scope and biopsy, wisdom teeth out in same week). Lost a lot of weight and got discouraged. Started school (accelerated physicians assistant masters program professional phase) and am getting killed with work. Im depressed and going to counseling. My life has officially hit a brick wall. I hope that Ill be able to go back to lifting as soon as I get my health and personal issues straightened out. Some things are just more important right now.
Todays workout…one set of 10 pullups @ bodyweight of 163 =[
-Zep
Hang in there. Wishing you a speedy recovery.
Ok, for my sanity, think I am going to try to start back soon. I am looking at building a diet right now that will be easily prepared and break down to 3 meals a day each coming out to around 45 grams of protein, 31 grams of fat,and 120 grams of carbs, all while staying low in sodium (these numbers will change as I go up in weight. I found a great website that helps set up long term goals and realistic nutrition). Any tips would be appreciated (ex boiling the weeks eggs on sunday type of stuff so I can just grab it and go or eat a meal in less than 15 minutes. I am a fast eater so I think this is achievable. I dont mind eating the same thing every day if I am getting results). I really wanna get to 190 as quick as possible. I am hovering around 165 without lifting and I am feeling better. I am going to pick up my lifting plan where it was before (hopefully my numbers didnt go down to depressing levels), and I am going to add some cardio for enjoyment (biking/swimming). I am coming off a long spell of what I would consider to be malnutrition, so I should gain pretty well. Also I will use what I learned about myself over the summer to have a solid start. I am thinking 20 good weeks should get me a good start toward my goal. I really hope this helps me sort out some life issues and manage stress. I find when I consistently lift, I am generally a happier person.
I am making a lot of progress, and am getting help with my other life issues. I genuinely think this will help.
Not sure when Im going to start though. My school schedule is really jammed and busy. I think I am going to wake up in the morning and try to go, who knows though.
-Zep
Well, its been a rough last two weeks. I tried to kill myself, got locked up in a psych ward, got dumped by my girlfriend, and almost dropped out of school, in that order. I am currently in finals and digging deep while figting my thoughts and the side effects of the new meds. I am pushing through though, and I am more determined than ever to find my way back to being happy and rebuilding parts of my life so I dont lose more of the things I worked for and hold so dear. Its funny how you dont realize how much some things mean to you until youre about to lose or have lost them.
-Zep
Restarting today. I wanna hit 200. I finally have my eating down and have found time to lift again. Ive got motivation. I’m ready. I’m going to continue the same routine. Today should be an interesting lift.
Its been a long time since I’ve felt up to this, and I have been through a lot in the last 6 months. I toughed it out and I made it through finals. It was rough, but now I know how much I can accomplish when pushed to my limits.
-Zep
The workout kicked my ass. I am so weak it isnt even funny. I was so gassed that I didnt even attempt the pullups at the end of the workout. Ill post up the numbers later.
I posted the workout, but I have no damn clue where it went because it doesnt appear to be here. Ill repost it.
A Workout:
squat 1 set of 7 @ 175, 1 set of 11 @ 135 (not sure whats up here)
bench 2 sets of 10 @ 55, 1 set of 7 @ 55 (dumbells)
deads 1x5 @ 225 (felt like my form broke down)
t bar row machine 1 set of 10 @ 70 (poor form) 2 sets of 10 @ 45
pressdowns 3x10 @ 7 (not sure what the weight is)
Was so gassed I didnt even bother with the pullups.
Body weight of 172.2
The back of my elbows kills when I try to flex my elbow. I feel good though. I feel so much weaker than I used to be, and I thought I was weak then.
Mentally, I feel pretty good. I have all kinds of emotions and I feel like the weights let me work em out. I am trying to eat a high volume of clean foods in addition to the occasional pizza and things like that. I cant wait for the next workout.
Im not drinking anymore, and I am trying to get all my shit together. Lots of counseling and meds and school work. It feels good to be back.
-Zep
Oh and also, I wanted to note that my hamstrings arent sore at all.
-Zep
I posted already, but it didnt seem to post. Balls. Ill once again repost.
I am skipping today because of overwhelming soreness. Anything that I would do would be counterproductive. I feel good. The soreness was my triceps tendon, and is going down. I am upset that I am not going to lift, but I think this is the right move right now. I have spent today napping and eating and going to class. I feel real good.
-Zep
Real sore today. I cant wait to get back to the weights. I intend to wait until the DOMS goes away more to go. The only parts of me that arent in pain are my posterior deltoids, my hamstrings, and abs. Everything else it torched. I hobbled around all day, and struggled to bend over a few times to grab things I dropped.
Rough mental day. Lots of memories, lots of anger (inward toward myself). I am real tempted to drink again, even though I know its counterproductive. Its been a bad bad day for this area of things. I wish I wasnt so sore that I couldnt lift. I would love that right now.
-Zep
Lots of school work. I am a lot less sore today. I am planning on going back tomorrow after my test at 8 am. I should be perfectly fine soreness wise. I cant wait.
-Zep
Been slackin on my log.
Ill post up my last workouts.
B workout
squat 185 for 5/5/4
press 45 lb dumbells for 5/5/4
lat raise 3x10 @ 20
face pull 3x10 @ plate #8
curls 3x10 @ 55
A workout
squat 3x5 @ 185
bench 4@65 4 @ 60 5 @ 60
deadlift 1x5 @ 225
pressdown 10 @ 8 2x10 @ 9
t bar row 3x10 @ 70
Bodyweight of 175 even.
Lots of food.
B Workout
squat 3x5@185
press 45lb dumbells for 7/7/6
lateral raise 3x10@20
facepulls 3x10@8
curls 3x10@60
I did squats at the end of my workout due to the fact that we have one rack and there was some douche doing curls in it for like 30 minutes. What a tool.
-Zep
2 more workouts
A workout
squat 3x7@185 (good reps)
bench 3x7@60
deads 1x5@225
pressdowns 10/10/9 @ 9
rows 3x10@70
This was a very good workout for me.
B workout
squat 1x7@185 1x5@185 then I quit because I was tired as hell (Did them at the end of my workout and I didnt sleep well last night)
press 7/7/5 @ 45 (Disappointing)
pullups 5/3/3 (Very disappointing)
lat raise 3x10@20
face pull 1x10@8 2x10@9
curls 50 for 10/9/8…
Not happy with this workout.
Weighed in at 177.7. I only really eat when I am hungry. I dont feel like I am getting fat either. Im gonna cut when I get somewhere between 190 and 200.
I am very nervous about my back development. I feel like it is weak. So…were gonna go back to 40 pullups a day until it improves.
-Zep
I got 21 pullups in half an hour before I just couldnt get above the bar anymore. Gonna aim for more next time. I hope that I am able to get to the gym today.
-Zep
Had 4 tests last week, so I only made it to the gym once. Ill be going later tonight. Here was my last lift. I was able to get more reps with all of my lifts, so Ill be adding weight.
A workout:
squats 3x10@185
bench 3x10@60
deads 1x5@235
pressdowns 9/8/8@10 6@7
rows 7/5/7@90
Tonight will be a B workout. Im hoping to put up good numbers. Ive slept well, but Ive been eating poorly due to having to study for tests, so we will see what happens.
-Zep