Warboss Alex
Master Don Juan
- Joined
- Jun 7, 2005
- Messages
- 4,113
- Reaction score
- 29
post your daily food intake again
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JohnnyIrish's Diet/Workout Log
- Thread starter JohnnyIrish
- Start date
If you currently have too many women chasing you, calling you, harassing you, knocking on your door at 2 o'clock in the morning... then I have the simple solution for you.
Just read my free ebook 22 Rules for Massive Success With Women and do the opposite of what I recommend.
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JohnnyIrish
Master Don Juan
I'm kind of surprised I did well today. Yesterday my diet was horrible.. I should have voted but instead I elected to bang my gf all day. I had only 3 meals and one of them sucked (not many calories). Basically we went at it till I got exhausted.. then we napped, ate.. then went at it again. rinse repeat. I don't regret anything but damn.. this left me undernourished and sleep deprived and I did feel it today.
Today:
Barbell Bench Press 3x5:
bar x 10
45 x 6
115 x 2
150 x 5
160 x 5
170 x 6.5
/\ Gained a rep and a half. The second set felt easier this week too.
Paused Dumbbell press 2 x 8:
120 x 9
120 x 8
/\ Gained a rep. For each rep I paused at the bottom for a 2 second count.
Leg Raises 3 x 10:
bw x 12
bw x 12
/\ Felt real tired after two sets of these and I didn't want to be empty for squats.. so I did only 2 sets.
Squats 2 x 5:
bar x 10
85 x 6
125 x 1
170 x 5
190 x 5
/\ Felt good and tough. Gained 5lbs here.
Squats 1 x 15:PR
150 x 15
/\ I got a video of these this week. Personally I noticed I need to consistently go the same depth as well as I didn't keep the arch all the time. Things to work on.
Stretches:
squat stretches: 1 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 2 reps each held for 30 seconds
Quad static stretches
Calf static stretches
Stretched out my chest a bit too.
Diet:
Yesterday just plain sucked.
1) I had half of a protein shake + spoonful of natural peanut butter (wasn't hungry)
2,3) .5lb ground beef meals (and some ketchup) + broccoli
for a total of 3 meals.
Today I ate:
1) Shake - 8 eggs, 1 scoop whey, 1 scoop casin, 1/2 cup heavy whipping cream, + 1 tsb of vanilla extract
2) beef burger (patty only usualy with cheese and bacon) + broccoli
3) beef patty (.5lbs ground beef) maybe with bacon, cheese + broccoli
4)* gatoraid with 20g bcaas
5)* pwo - 1.5 scoops waxymaze + 3 scoops whey protein + 1tsb vanilla extract
6) Shake - 8 eggs, 1 scoop whey, 1 scoop casin, 2ish tsb evoo
*On days I don't workout, remove both 4 and 5 and replace it with 1 meal thats either beef/chicken/steak/turkey + maybe some gravy + some green veggies.
Random snack: Slices of sharp cheddar, and almonds
Today:
Barbell Bench Press 3x5:
bar x 10
45 x 6
115 x 2
150 x 5
160 x 5
170 x 6.5
/\ Gained a rep and a half. The second set felt easier this week too.
Paused Dumbbell press 2 x 8:
120 x 9
120 x 8
/\ Gained a rep. For each rep I paused at the bottom for a 2 second count.
Leg Raises 3 x 10:
bw x 12
bw x 12
/\ Felt real tired after two sets of these and I didn't want to be empty for squats.. so I did only 2 sets.
Squats 2 x 5:
bar x 10
85 x 6
125 x 1
170 x 5
190 x 5
/\ Felt good and tough. Gained 5lbs here.
Squats 1 x 15:PR
150 x 15
/\ I got a video of these this week. Personally I noticed I need to consistently go the same depth as well as I didn't keep the arch all the time. Things to work on.
Stretches:
squat stretches: 1 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 2 reps each held for 30 seconds
Quad static stretches
Calf static stretches
Stretched out my chest a bit too.
Diet:
Yesterday just plain sucked.
1) I had half of a protein shake + spoonful of natural peanut butter (wasn't hungry)
2,3) .5lb ground beef meals (and some ketchup) + broccoli
for a total of 3 meals.
Today I ate:
1) Shake - 8 eggs, 1 scoop whey, 1 scoop casin, 1/2 cup heavy whipping cream, + 1 tsb of vanilla extract
2) beef burger (patty only usualy with cheese and bacon) + broccoli
3) beef patty (.5lbs ground beef) maybe with bacon, cheese + broccoli
4)* gatoraid with 20g bcaas
5)* pwo - 1.5 scoops waxymaze + 3 scoops whey protein + 1tsb vanilla extract
6) Shake - 8 eggs, 1 scoop whey, 1 scoop casin, 2ish tsb evoo
*On days I don't workout, remove both 4 and 5 and replace it with 1 meal thats either beef/chicken/steak/turkey + maybe some gravy + some green veggies.
Random snack: Slices of sharp cheddar, and almonds
Warboss Alex
Master Don Juan
- Joined
- Jun 7, 2005
- Messages
- 4,113
- Reaction score
- 29
on the bench, I'm assuming all these half reps are reps you get the bar halfway up and the spotter does the rest, these don't count. next week do
bench 155 x 3, 165 x 3, 175 x 3 but NO half reps - better to not do it at all. the week after that you'll go back to 170 and try for 8 solid reps. get a video of your bench form.
keep the same weight on the db presses and go for more reps.
also all you do for abs is leg raises - scrap these and do some sort of weighted ab exercise like decline situps with a weight on your chest, pulldown abs, something like that. do the leg raises after these
squats looked good. put 10lbs on this weight next week, you didn't look anywhere near failing - you should've gone for twenty reps on it. also try 200 x 3.
so, work up to 200 x 3 then do 160 x 15.
be more consistent with your diet. when your gf comes round make up a monster shake with 12 eggs and 2 scoops of whey/casein which you can swig in 'the interval'. a failed diet day like that is gonna set you back
bench 155 x 3, 165 x 3, 175 x 3 but NO half reps - better to not do it at all. the week after that you'll go back to 170 and try for 8 solid reps. get a video of your bench form.
keep the same weight on the db presses and go for more reps.
also all you do for abs is leg raises - scrap these and do some sort of weighted ab exercise like decline situps with a weight on your chest, pulldown abs, something like that. do the leg raises after these
squats looked good. put 10lbs on this weight next week, you didn't look anywhere near failing - you should've gone for twenty reps on it. also try 200 x 3.
so, work up to 200 x 3 then do 160 x 15.
be more consistent with your diet. when your gf comes round make up a monster shake with 12 eggs and 2 scoops of whey/casein which you can swig in 'the interval'. a failed diet day like that is gonna set you back
JohnnyIrish
Master Don Juan
Warboss:
Well there was only 1 half rep for the bench and that was on the last set but yes, I lift half way but then they assist effectively lessening the weight until it moves upwards again. In any case no half reps, check.
As for squats.. well in all honestly I felt exhausted and while I may have been able to do more the fact is that after these squats its been taking me 4 whole days for my legs to recover before they stop hurting, I feel healed and ready for the gym again. Unless my body gets use to these and I heal/recover faster (I hope this is the case), then I'm kind of afraid of pushing myself past what I feel I can handle safely at the time. Am I wrong?
Friday I'll shoot for 200 x 3 then do 160 x 15 as you suggested.
Also working/making progress on the diet consistency. As such thanks, I did use the monster shake idea and it helped.
Monday:
Deadlift: 2x5 PR
bar x 10
95 x 6
115 x 2
135 x 1
185 x 1
235 x 1
290 x 5
290 x 5
/\ I used the straps but I don't have them down yet.. that is how to use them both so I used it for one hand then used underhanded grip for the worksets.
Chins: 4 x bw
7
6
4
4
/\ I was a bit winded from the deads and didn't go over my notes like I usually do or I would have done rows before them. Oh well next time.
Chest supported bent over rows 2 x 8:
80 x 8
75 x 8
/\ Some gains here.
Hypers 2 x 10:
30 x 10
30 x 10
/\ Felt good. I also concentrated on tightening my posterior chain and I think I worked it better the normal as a result.
Hammer curls 2 x 10:
30 x 10
30 x 9
/\ I lowered the weight. Next week I'll lower it to 25lbs and see if I can't get 15 reps.
Weighted ab crunch machine: 3 x 10:
40 x 10
/\ I didn't do all the sets as I was beat so I called it a day. Friday I'll try going back to regular decline weighted situps again. See how they feel now (the weight was getting high and they were feeling more and more awkward last time).
Stretches:
quad stretches 1 set
calf stretches 1 set
hamstring stretches 2 sets
squat stretches 1 set
Well there was only 1 half rep for the bench and that was on the last set but yes, I lift half way but then they assist effectively lessening the weight until it moves upwards again. In any case no half reps, check.
As for squats.. well in all honestly I felt exhausted and while I may have been able to do more the fact is that after these squats its been taking me 4 whole days for my legs to recover before they stop hurting, I feel healed and ready for the gym again. Unless my body gets use to these and I heal/recover faster (I hope this is the case), then I'm kind of afraid of pushing myself past what I feel I can handle safely at the time. Am I wrong?
Friday I'll shoot for 200 x 3 then do 160 x 15 as you suggested.
Also working/making progress on the diet consistency. As such thanks, I did use the monster shake idea and it helped.
Monday:
Deadlift: 2x5 PR
bar x 10
95 x 6
115 x 2
135 x 1
185 x 1
235 x 1
290 x 5
290 x 5
/\ I used the straps but I don't have them down yet.. that is how to use them both so I used it for one hand then used underhanded grip for the worksets.
Chins: 4 x bw
7
6
4
4
/\ I was a bit winded from the deads and didn't go over my notes like I usually do or I would have done rows before them. Oh well next time.
Chest supported bent over rows 2 x 8:
80 x 8
75 x 8
/\ Some gains here.
Hypers 2 x 10:
30 x 10
30 x 10
/\ Felt good. I also concentrated on tightening my posterior chain and I think I worked it better the normal as a result.
Hammer curls 2 x 10:
30 x 10
30 x 9
/\ I lowered the weight. Next week I'll lower it to 25lbs and see if I can't get 15 reps.
Weighted ab crunch machine: 3 x 10:
40 x 10
/\ I didn't do all the sets as I was beat so I called it a day. Friday I'll try going back to regular decline weighted situps again. See how they feel now (the weight was getting high and they were feeling more and more awkward last time).
Stretches:
quad stretches 1 set
calf stretches 1 set
hamstring stretches 2 sets
squat stretches 1 set
Warboss Alex
Master Don Juan
- Joined
- Jun 7, 2005
- Messages
- 4,113
- Reaction score
- 29
it's normal for your legs to be sore for a few days after high rep squats but you should be recovered in time for the next squat workout a week later. stretching and cardio will help as will a consistent diet. if your legs are still sore after a week then you got recovery issues we'll address
back workout looks good.
go for 300 x 3 for 2-3 sets next week (depending how you feel) on the deadlifts
also change the chest supported rows for a more 'primitive' rowing exercise like db or tbar rows, it's hard to progress on chest supported rows
since you like stretching, do a hanging back stretch on back workout days (grab onto the chinning bar and just hold yourself there for time)
straps: use a double overhand grip with these, strap up both hands, and start wrapping from underneath the bar, i.e. the strap coming towards you as you tighten it
back workout looks good.
go for 300 x 3 for 2-3 sets next week (depending how you feel) on the deadlifts
also change the chest supported rows for a more 'primitive' rowing exercise like db or tbar rows, it's hard to progress on chest supported rows
since you like stretching, do a hanging back stretch on back workout days (grab onto the chinning bar and just hold yourself there for time)
straps: use a double overhand grip with these, strap up both hands, and start wrapping from underneath the bar, i.e. the strap coming towards you as you tighten it
JohnnyIrish
Master Don Juan
Today:
Barbell Bench Press 3x5:
bar x 10
45 x 6
115 x 2
155 x 3
165 x 3
175 x 5
/\ Not only did I make my target goal here but I also was able to add more 2 reps. Sweet.
Paused Dumbbell press 2 x 8: PR
120 x 10
120 x 9
/\ Gained 2 reps here. For each rep I paused at the bottom for a 2 second count.
Decline weighted situps 2 x 10:
40 x 10
40 x 10
/\ I'm changing these to 2 sets vs 3 if that's a big deal let me know.
Squats 2 x 5:
bar x 10
85 x 6
135 x 1
175 x 1
200 x 3
200 x 3
/\ Nice gain.. I felt I could have done more too but I was being a *****. I didn't want push myself too hard before my 15 reper.
Squats 1 x 15:PR
160 x 16
/\ Gained 10lbs and added an additional rep here. The only thing else I did this week was adding a brief pause (20-30 seconds) to get my breath at intervals 5,10,15. Is that ok?
Stretches:
squat stretches: 1 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 2 reps each held for 30 seconds
Quad static stretches
Calf static stretches
Diet today:
1) London broil + broccoli
2) 1/3 of a shake
3) handful of almonds (lunch happened a little later then usual)
4) grilled chicken topped with cheese+ mexi ranch sauce.. (not sure if it had many carbs so I went light on the sauce) + lots of mixed veggies
5) 1/3 of a shake
6) London broil + broccoli
*workout*
7) gatoraid + 20g bcaas
8) pwo shake = 50g carbs (waxy maze) + 3 scoops whey (70g protein)
9) .5lbs burger topped with cheddar cheese + broccoli
10) 1/3 of a shake
Shake = 10 eggs + 2 scoops whey protein
Barbell Bench Press 3x5:
bar x 10
45 x 6
115 x 2
155 x 3
165 x 3
175 x 5
/\ Not only did I make my target goal here but I also was able to add more 2 reps. Sweet.
Paused Dumbbell press 2 x 8: PR
120 x 10
120 x 9
/\ Gained 2 reps here. For each rep I paused at the bottom for a 2 second count.
Decline weighted situps 2 x 10:
40 x 10
40 x 10
/\ I'm changing these to 2 sets vs 3 if that's a big deal let me know.
Squats 2 x 5:
bar x 10
85 x 6
135 x 1
175 x 1
200 x 3
200 x 3
/\ Nice gain.. I felt I could have done more too but I was being a *****. I didn't want push myself too hard before my 15 reper.
Squats 1 x 15:PR
160 x 16
/\ Gained 10lbs and added an additional rep here. The only thing else I did this week was adding a brief pause (20-30 seconds) to get my breath at intervals 5,10,15. Is that ok?
Stretches:
squat stretches: 1 reps, each held for 25 seconds at the bottom
Hamstring stretches (good morning stretches): 2 reps each held for 30 seconds
Quad static stretches
Calf static stretches
Diet today:
1) London broil + broccoli
2) 1/3 of a shake
3) handful of almonds (lunch happened a little later then usual)
4) grilled chicken topped with cheese+ mexi ranch sauce.. (not sure if it had many carbs so I went light on the sauce) + lots of mixed veggies
5) 1/3 of a shake
6) London broil + broccoli
*workout*
7) gatoraid + 20g bcaas
8) pwo shake = 50g carbs (waxy maze) + 3 scoops whey (70g protein)
9) .5lbs burger topped with cheddar cheese + broccoli
10) 1/3 of a shake
Shake = 10 eggs + 2 scoops whey protein
JohnnyIrish
Master Don Juan
Didn't have enough time today before work so I had to cut the last two exercises.. but I made my goal of 300lbs before the end of the year! :rockon:
Today:
Deadlift: 2x5 PR
45 x 10
95 x 6
115 x 2
135 x 1
185 x 1
235 x 1
300 x 3
300 x 5
/\ I used the straps for both work sets (I figured out how to use them now). I was aiming for 300 x 3 but I had more energy in the last set so I went for the 5.
T-bar rows 2x8:
*bar x 10
25 x 8
50 x 4
75 x 10
80 x 10
*= not sure how much the bar here weighs.
/\ Need to work on the form for this exercise but when I did it standing straight I really felt it in my lats.
Chins: 4 x bw
6
5
4
3
/\ Less reps then last week because I did rows before them.
Hypers 2 x 10:
35 x 10
35 x 10
/\ Really felt this in my back
Hammer curls 2 x 10:
0
/\ Ran out of time and had to run to get to work
Weighted ab crunch machine: 3 x 10:
0
/\ Ran out of time and had to run to get to work
Stretches:
quad stretches 1 set
calf stretches 1 set
hanging bar stretches (held for 15 seconds)
general back stretching
Today:
Deadlift: 2x5 PR
45 x 10
95 x 6
115 x 2
135 x 1
185 x 1
235 x 1
300 x 3
300 x 5
/\ I used the straps for both work sets (I figured out how to use them now). I was aiming for 300 x 3 but I had more energy in the last set so I went for the 5.
T-bar rows 2x8:
*bar x 10
25 x 8
50 x 4
75 x 10
80 x 10
*= not sure how much the bar here weighs.
/\ Need to work on the form for this exercise but when I did it standing straight I really felt it in my lats.
Chins: 4 x bw
6
5
4
3
/\ Less reps then last week because I did rows before them.
Hypers 2 x 10:
35 x 10
35 x 10
/\ Really felt this in my back
Hammer curls 2 x 10:
0
/\ Ran out of time and had to run to get to work
Weighted ab crunch machine: 3 x 10:
0
/\ Ran out of time and had to run to get to work
Stretches:
quad stretches 1 set
calf stretches 1 set
hanging bar stretches (held for 15 seconds)
general back stretching
I-tallionStallion
Master Don Juan
Nice job on the 300 buddy...next is 400!!
Quagmire911
Master Don Juan
Seconded!I-tallionStallion said:Nice job on the 300 buddy...next is 400!!
JohnnyIrish
Master Don Juan
Thanks guys! Well last week I was on vacation and enjoyed dietary debauchery (I ate what ever I wanted). This week I'm back to the high fat/protein diet.
Today:
20min fasted elliptical cardio before work
Yesterday:
Good workout for taking a week off. I'm surprised I made gains like I did.
Barbell Bench Press 3x5:
45 x 10
85 x 6
115 x 2
160 x 3
170 x 3
180 x 5
/\ Nice gain here.
Paused Dumbbell press 2 x 8:
60s x 10.5
60s x 9
/\ Gained a rep. For each rep I paused at the bottom for a 2 second count.
Weighted decline situps 2 x 10:
45 x 10
45 x 10
/\ Good burn
Squats 2 x 5:
45 x 10
85 x 6
115 x 1
155 x 1
195 x 3
205 x 3
/\ Some gains here. Not too bad after a week off.
Squats 1 x 15:PR
165 x 15
/\ Gained 5 more lbs here. I'll add reps again next squats day.
Stretches:
quad stretches
pec stretches
(I was pressed for time or I would have stretched out more)
This week I'm back to the high fat/protein diet.Today:
20min fasted elliptical cardio before work
Yesterday:
Good workout for taking a week off. I'm surprised I made gains like I did.
Barbell Bench Press 3x5:
45 x 10
85 x 6
115 x 2
160 x 3
170 x 3
180 x 5
/\ Nice gain here.
Paused Dumbbell press 2 x 8:
60s x 10.5
60s x 9
/\ Gained a rep. For each rep I paused at the bottom for a 2 second count.
Weighted decline situps 2 x 10:
45 x 10
45 x 10
/\ Good burn
Squats 2 x 5:
45 x 10
85 x 6
115 x 1
155 x 1
195 x 3
205 x 3
/\ Some gains here. Not too bad after a week off.
Squats 1 x 15:PR
165 x 15
/\ Gained 5 more lbs here. I'll add reps again next squats day.
Stretches:
quad stretches
pec stretches
(I was pressed for time or I would have stretched out more)
If you currently have too many women chasing you, calling you, harassing you, knocking on your door at 2 o'clock in the morning... then I have the simple solution for you.
Just read my free ebook 22 Rules for Massive Success With Women and do the opposite of what I recommend.
This will quickly drive all women away from you.
And you will be able to relax and to live your life in peace and quiet.
Quagmire911
Master Don Juan
Good work, what weight you at now?
JohnnyIrish
Master Don Juan
After waking up this morning and using the john I weighted my self at 179lbs.
Quagmire911
Master Don Juan
Good work, same weight as me!JohnnyIrish said:
JohnnyIrish
Master Don Juan
Really.. Thanks, that tells me I'm fat. haha
Did I mention I've gotten dedicated to morning cardio since I got my cholesterol results back? Well I have. Hoping it lasts,.
Dec 5th:
Deadlift: 2x5 PR
45 x 10
95 x 6
115 x 2
135 x 1
185 x 1
225 x 1
265 x 1
305 x 5
305 x 5
/\ Gained 5lbs here and 2 reps. I use straps for both work sets.
T-bar rows 2x8:
bar x 10
70 x 8
95 x 4
125 x 10
125 x 10
/\ I got my form down on this one now (Added the bar weight to the total, realized I wasn't before).
Chins: 4 x bw
6
4.5
4
/\ Didn't make gains here because they T-bar rows with the proper form really taxed worked my back. Gains to follow next time.
Hypers 2 x 10:
35 x 10
35 x 10
/\ Really felt this in my back
Did I mention I've gotten dedicated to morning cardio since I got my cholesterol results back? Well I have. Hoping it lasts,.
Dec 5th:
Deadlift: 2x5 PR
45 x 10
95 x 6
115 x 2
135 x 1
185 x 1
225 x 1
265 x 1
305 x 5
305 x 5
/\ Gained 5lbs here and 2 reps. I use straps for both work sets.
T-bar rows 2x8:
bar x 10
70 x 8
95 x 4
125 x 10
125 x 10
/\ I got my form down on this one now (Added the bar weight to the total, realized I wasn't before).
Chins: 4 x bw
6
4.5
4
/\ Didn't make gains here because they T-bar rows with the proper form really taxed worked my back. Gains to follow next time.
Hypers 2 x 10:
35 x 10
35 x 10
/\ Really felt this in my back
I-tallionStallion
Master Don Juan
179 means fat? So what the hell does that make me and quag jerk?
Deads look good. Good to see you going up. Excited for the 3plates yet?
Deads look good. Good to see you going up. Excited for the 3plates yet?
Just because a woman listens to you and acts interested in what you say doesn't mean she really is. She might just be acting polite, while silently wishing that the date would hurry up and end, or that you would go away... and never come back.
Quote taken from The SoSuave Guide to Women and Dating, which you can read for FREE.
JohnnyIrish
Master Don Juan
Stallion let me explain
Quag = my weight but he's much stronger then I.. by this logic I'm fat.
Wait.. how tall are you quag?
Today:
Not too bad.
Barbell Bench Press 3x5: PR
45 x 10
85 x 6
115 x 2
145 x 1
165 x 3
175 x 3
185 x 3
/\ Struggled for the last rep but I got it.
Weighted decline situps 2 x 10:
50 x 10
50 x 10
/\ Good burn
Paused Dumbbell press 2 x 8:
65s x 8
65s x 7
/\ Upped the weight.. almost go the reps. I will next time. For each rep I paused at the bottom for a 2 second count.
Squats 2 x 5:
45 x 10
85 x 6
115 x 1
145 x 1
175 x 1
200 x 5
200 x 5
/\ Some gains here. Wasn't too bad.
Squats 1 x 15R
170 x 15
/\ Gained 5 more lbs here.
Stretches:
quad stretches
calf stretches
pec stretches
good morning stretches
squat stretches
Quag = my weight but he's much stronger then I.. by this logic I'm fat.
Wait.. how tall are you quag?
Today:
Not too bad.
Barbell Bench Press 3x5: PR
45 x 10
85 x 6
115 x 2
145 x 1
165 x 3
175 x 3
185 x 3
/\ Struggled for the last rep but I got it.
Weighted decline situps 2 x 10:
50 x 10
50 x 10
/\ Good burn
Paused Dumbbell press 2 x 8:
65s x 8
65s x 7
/\ Upped the weight.. almost go the reps. I will next time. For each rep I paused at the bottom for a 2 second count.
Squats 2 x 5:
45 x 10
85 x 6
115 x 1
145 x 1
175 x 1
200 x 5
200 x 5
/\ Some gains here. Wasn't too bad.
Squats 1 x 15
R170 x 15
/\ Gained 5 more lbs here.
Stretches:
quad stretches
calf stretches
pec stretches
good morning stretches
squat stretches
Quagmire911
Master Don Juan
I'm about 5 9".
And your not far off me in strength now- a combination of things is contributing to rather slow progress on my part.
And your not far off me in strength now- a combination of things is contributing to rather slow progress on my part.
JohnnyIrish
Master Don Juan
Your taller then me too as I'm 5'6.
Today:
Had a good day today. Made gains pretty much across the board again.
Deadlift: goals 305x1, 315x1, 325x1 PR
45 x 10
95 x 6
115 x 2
135 x 1
185 x 1
225 x 1
265 x 1
305 x 1
315 x 1
325 x 2
/\ Sort of max testing today. I felt I could have lifted more too but my form was a bit off as at this weight I was more stiff legging it. I need to work on that. Next deads day I'll get a video too.
T-bar rows 5x5:
bar x 8
70 x 4
95 x 1
135 x 5
135 x 5
135 x 5
135 x 5
135 x 10
/\ These felt easy (and thats with 10 more lbs then last week). I'm thinking its because I didn't do as many reps with deads. In any event I had good form and had no problems so I added more reps to the last set.
Chins: 20 reps
6.5
5
4
3
3
/\ Aimed for 20 reps today and I got it (across 5 sets). Also of note I alternated sets between hypers and chins until I was just left with chin sets left.
Hypers 3 x 10:
35 x 10
35 x 10
35 x 10
/\ I added an extra set here.
Hammer curls:
None- ran out of time
Stretches:
squat stretches
hamstring stretches
quad stretches
calf stretches
Today:
Had a good day today. Made gains pretty much across the board again.
Deadlift: goals 305x1, 315x1, 325x1 PR
45 x 10
95 x 6
115 x 2
135 x 1
185 x 1
225 x 1
265 x 1
305 x 1
315 x 1
325 x 2
/\ Sort of max testing today. I felt I could have lifted more too but my form was a bit off as at this weight I was more stiff legging it. I need to work on that. Next deads day I'll get a video too.
T-bar rows 5x5:
bar x 8
70 x 4
95 x 1
135 x 5
135 x 5
135 x 5
135 x 5
135 x 10
/\ These felt easy (and thats with 10 more lbs then last week). I'm thinking its because I didn't do as many reps with deads. In any event I had good form and had no problems so I added more reps to the last set.
Chins: 20 reps
6.5
5
4
3
3
/\ Aimed for 20 reps today and I got it (across 5 sets). Also of note I alternated sets between hypers and chins until I was just left with chin sets left.
Hypers 3 x 10:
35 x 10
35 x 10
35 x 10
/\ I added an extra set here.
Hammer curls:
None- ran out of time
Stretches:
squat stretches
hamstring stretches
quad stretches
calf stretches
JohnnyIrish
Master Don Juan
Its about damn time. Finally back on this horse after a hiatus due to tendinitis, gf in a car accident, and being sick for 2 weeks. It'll be awhile before I make a PR on my legs.. but damn it feels good to be back.
I've also been doing morning cardio on off days. Also I notice my body isn't use to working out at this intensity. Its taken me 6 days to heal after my workout last week. I know my body and it'll get use to in a week or two from now. Then I'll reliably be able to workout 2xweek. Time to climb back up this ladder. :rockon:
Today:
Deadlift 2x5:
45 x 10
95 x 6
115 x 3
135 x 2
185 x 1
225 x 1
275 x 6
245 x 5
/\ Got a video of this too.. I'll upload it later.
T-bar rows 2x8:
25 x 8
50 x 4
75 x 8
75 x 8
/\ Next week I'll go back to 5x5
Chins: 20 reps
4
2
2
4
/\ I wasn't going to failure in the middle sets.
Hypers 2 x 10:
25 x 10
25 x 10
/\ These felt about right.
Hammer curls 2x10:
25 x 10
25 x 10
Decline weighted abs 2x10:
40x8
bwx8
/\ I stopped because there were really hurting my back. I'm hoping this will sort itself out after my body gets use to lifting again.
Stretches:
2/3/2008
Barbell Bench Press 3x5: PR
45 x 10
85 x 6
115 x 2
145 x 1
165 x 3
175 x 3
185 x 3
/\ My chest looks smaller but I didn't loose much strength here.
Paused Dumbbell press 2 x 8:
60s x 8
60s x 7
/\ Not too bad. Didn't loose much strength here.
Weighted decline situps 2 x 10:
40 x 10
40 x 10
/\ Really felt it in my back
Squats 2 x 5:
45 x 10
85 x 6
115 x 1
145 x 1
175 x 1
185 x 5
185 x 5
/\ Lost 15lbs
Squats 1 x 15:
145 x 13
/\ Next time I'll make sure I get the full 15.
Stretches
I've also been doing morning cardio on off days. Also I notice my body isn't use to working out at this intensity. Its taken me 6 days to heal after my workout last week. I know my body and it'll get use to in a week or two from now. Then I'll reliably be able to workout 2xweek. Time to climb back up this ladder. :rockon:
Today:
Deadlift 2x5:
45 x 10
95 x 6
115 x 3
135 x 2
185 x 1
225 x 1
275 x 6
245 x 5
/\ Got a video of this too.. I'll upload it later.
T-bar rows 2x8:
25 x 8
50 x 4
75 x 8
75 x 8
/\ Next week I'll go back to 5x5
Chins: 20 reps
4
2
2
4
/\ I wasn't going to failure in the middle sets.
Hypers 2 x 10:
25 x 10
25 x 10
/\ These felt about right.
Hammer curls 2x10:
25 x 10
25 x 10
Decline weighted abs 2x10:
40x8
bwx8
/\ I stopped because there were really hurting my back. I'm hoping this will sort itself out after my body gets use to lifting again.
Stretches:
2/3/2008
Barbell Bench Press 3x5: PR
45 x 10
85 x 6
115 x 2
145 x 1
165 x 3
175 x 3
185 x 3
/\ My chest looks smaller but I didn't loose much strength here.
Paused Dumbbell press 2 x 8:
60s x 8
60s x 7
/\ Not too bad. Didn't loose much strength here.
Weighted decline situps 2 x 10:
40 x 10
40 x 10
/\ Really felt it in my back
Squats 2 x 5:
45 x 10
85 x 6
115 x 1
145 x 1
175 x 1
185 x 5
185 x 5
/\ Lost 15lbs
Squats 1 x 15:
145 x 13
/\ Next time I'll make sure I get the full 15.
Stretches
I-tallionStallion
Master Don Juan
Good to have you back...time to get to work there buddy It will take a few weeks till your back to normal. Until then enjoy the punishment on your body from workingout again. You know I am haha
It will take a few weeks till your back to normal. Until then enjoy the punishment on your body from workingout again. You know I am haha