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03-08-2008, 11:27 PM
Should have started this journal along time ago but better late than never. Anyway I have been lifting about two and half years, I recently took 4 months off for personal reason's and have been back lifting for about a month and a half. Right now im just trying to cut some body fat out, looking to drop down to 200 or so. Right now I can not do legs ( injury u could say ) so im really not happy about that at all because deadlifting is my favorite exercise. I had a nagging right rotater cuff injury last year and it still flairs up here and there. So For the time being I do upper body on monday and friday and pick up cardio about 3-4 days a week.

Stats as of 03/03/08 - weight = 245 // Waist = 43 // Left leg = 28 1/2 // Chest = 43 1/2

My current lift PR are in my sig.

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03-08-2008, 11:28 PM
Heres what I have been doing for the last couple weeks.

Monday 02/11/08
Warm up - 10 minutes rowing 1832 meters

1) Hang Cleans - 95 5x3

2a) BB Row - 115
2b) Push Ups
2c) BW Squats
2d) Plate Raise - 25 pound plate

All exercises done for 6 reps. Circuit repeated 5 times

3a) Farmers walk - 45 pound plate each hand - about 100 steps
3b) Box jumps - Not sure on height done on areobic steps, 6 high

Circuit repeated 2 times

4) Crunches - 100

10 minutes cardio on arc trainer at medium pace.

Wednesday 02/13/08
Warm up - 10 minutes rowing 1911 meters

1) Deadlift - 135x5 - 185x5 - 225x5 - 275x5 - 315x5

2a) V-grip pulldown - 100x5 - 130x5 - 3x150
2b) Ghetto GHR - x5

3. Push Press - 95 3x3

10 minutes rowing 1858 meters
20 minutes treadmill - Incline 5 - speed 3.5

Friday 02/15/08
Warm up - 7 minutes treadmill - incline 5 - speed 3.2

1) Hang Cleans - 95 4x4
2) Leg Extension - 70 3x12 - Slow tension
3) Low incline DB press - 50 4x6
4) V-Grip seated row - 150 - 4x6

5a) Drag Curl - x8 slow tension
5b) Push ups - x8

Circuit repeated 3 times

Cardio 5 minutes arc trainer - Had to cut short when I realized the time because I had to be at my newphes basketball game.

-------------------------------------------------

Monday 02/18/08 - Had a real bad day, workout was not 100%
Warm up - 10 minutes rowing - 1901 meters

1) BB Hack Squat - 135 2x5 - 185 x 5 - 225 x5 - 275 - 2 1/2 grip sliped
2) Leg Extension - 55 - 2x20

3) Hammer stregnth MTS Incline - 60 - 4x6
4) Dips - BW - Short range of motion, still trying to get my strength back

5) BB Rows - 95x8 - 135x5 - 185 3x5 ( form was so so )
6) Face Pulls - 70 3x12

Cardio - 5 minutes steper, my legs hurt today.

Wednesday 02/20/08
Warm up - 10 minutes rowing - 1886 meters

1) Rack Pull ( Below knee ) 135x5 - 185x5 - 225x5 - 275x5 - 315x5 - 365x5

2a) V-Grip Pull down - 150
2b) Ghetto GHR

Circuit - 6 reps - circuit repeated 4 times

3) Push Press - 95 4x4

Grip training - 80 pound DB hold - held 40 seconds

Cardio - 10 minutes arc trainer

Friday 02/22/08
Warm up - 10 minutes rowing - 1874 meters

1) Machine Squat - 5x5 starting with 1 plate ending with 5 plates
2) Leg Extension - 75 - 3x12 - slow tension
3) Low incline DB press - 55 - 4x6
4) Low incline DB fly - 20 - 2x8
5) V-Grip seated Row - 160 - 4x6
6) DB Floor press - 45 - 3x10 ( 2 second pause at bottem )

Cardio - 5 minutes on eliptical ( I was so tired )

-----------------------------------------------------------------

Tuesday 02/26/08
No warm up - Hurt muscle in lower body.

1) DB Bench - Med incline - 50 - 6x6
2) V-Grip Seated Row - 160 - 5x6
3) Cable Lateral - 30 - 3x10
4) DB Floor Press - 55 - 4x6

Friday 02/29/08
Warm up - 5 minutes arc trainer

1) Flat DB Press - 60 - 4x6 // 45 - 2x10
2) Pull downs - 140 - 4x6 // 100 - 2x12
3) Push Press - 95 - 4x4
4) Behind back cable curl - 30 - 3x10

Cardio - 15 minutes treadmill - 3.5 incline - 3.5 speed.

Saturday 03/01/08
Cardio Day

Hills Repeat on treadmill - speed 3.2 - 45 minutes total time

----------------------------------------------------

Monday 03/03/08 ( Started DCP/Sesamin stack today )
Warm up - 10 minutes rowing - 2072 meters

1) Med incline DB press - 60 5x5 - 40 3x8
2) Rev grip BB row - 155 - 6x6
3) Standing military - 50 - 4x12
4) HS one arm preacher curl - 25 - 4x8

Cardio - 20 minutes treadmill - 4 incline - 3.2 speed

Stats - weight = 243 // Waist = 43 // Left leg = 28 1/2 // Chest = 43 1/2

Tuesday 03/04/08
Cardio Day

Hill repeat on treadmill - speed 3.2 - 45 minutes total

Wednesday 03/05/08
Cardio day - Traps

1) BB Shrug - 135x10 - 185x10 - 225x10
2) Rack Pull ( Knee high ) 315x5 - 365x5

Grip Training - DB Holds - 85 - 2 x 30 seconds

HIIT - Treadmill - 20/40 run speed = 6 jog speed = 3.5 - 0 incline - 15 total sprints

15 minute SS cardio after at 3.5 incline and speed

Friday 03/07/08 ( hung over )
No warm up just stretching

1) DB press - 40 - 4x12
2) 1 arm DB row - 60 - 5x6
3) Face Pull - 70 - 2x12
4) Plate raise - 25 - 3x10
5) Elbows out extension - 20 - 3x12 ( these were way to light )
6) Drag Curl - 50 - 3x8

Cardio - 15 minutes arc trainer

It was ok workout considering I felt like throwing up the whole entire time.

Saturday 03/08/08
Cardio day

HIIT - Treadmill - 30/60 run speed = 9 jog speed = 3.5 - 6 sprints ( got a massive cramp in left side had to slow down )

15 minutes SS cardio after at 3.5 incline and speed

View 1
03-08-2008, 11:58 PM
Taking the 4 months off was a bad thing. Being back now Ive got most of my strength back, but my fitness level is still not up to par at all. And I dont know what I did but my right wrist hurts pretty bad right now. Sucks getting old lol...

View 1
03-10-2008, 06:24 PM
Monday 03/10/08
Warm up - 6 minutes treadmill

1) Flat DB press - 65 - 5x5
2) Dips - BW - 8, 8, 6
3) Rev grip BB row - 185 - 5x5
4) Plate raise - 35 - 4x6
5) EZ bar curl - 70 - 3x8
6) JM press - 95 - 3x6 - 2 second pause at bottom

Cardio - 10 minutes arc trainer

Todays workout was pretty long, I was really drained.

View 1
03-11-2008, 05:16 PM
Tuesday 03/11/08
Cardio Day

1) Rowing - 15 minutes - 2904 meters
2) Arch trainer - 15 minutes - Distance - .70
3) Seated bike - 15 minutes - Distance - 3.23

I want to do more Hiit since fat lose is my main goal right now, but I realize that I need to transition my self into it since my conditioning still needs alot of work.

View 1
03-12-2008, 06:33 PM
Wednesday 03/12/08

1) Rack Pull - Knee high - 135x5 - 225x5 - 315x5 - 405x5
2) Face pull - 70 - 3x12
3) 1 arm cable shrug - 150 - 2x10 - 2 sec hold at top

Abs - Cable crunch - 50 1x25 - 1x50 - 100 2x15
Wood chop ( first time doing these ) 50 - 2x8 - 25 1x15

Cardio - Stair stepper - 10 minutes.

I dont think I have pulled 405 that fast in my life, I was real happy about that. I absolutely hate the stair stepper machine:swear: it killed my quads but thats a good thing since I cant do legs right now I found a new love hate relationship.

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03-13-2008, 04:43 PM
Thursday 03/13/08
Cardio day

Hill Repeat on treadmill - speed 3.5 - 50 minutes total

4 minutes at 4% grade
1 minute at 2% grade
4 minutes at 5% grade
1 minute at 2% grade
4 minutes at 6% grade
1 minute at 2% grade
4 minutes at 7% grade
1 minute at 2% grade
4 minutes at 8% grade
1 minute at 2% grade
4 minutes at 9% grade
1 minute at 2% grade
4 minutes at 10% grade
1 minute at 2% grade
4 minutes at 11% grade
1 minute at 2% grade

View 1
03-14-2008, 10:39 PM
Friday 03/14/08

1) Pause Bench - 135 - 3x5
2) Push Press - 115x3 - 100 - 3x4
3) DB Floor press - 65 - 4x5
4) Hammer strength preacher curl - 95 - 3x6
5) Behind Back cable curl - 40 - 3x8

Cardio 10 minutes arc trainer

Today was the first time I benched in about 6 months, felt pretty good. Tried to go to heavy on the push preses with 115 I end up just pressing it with no push lol I wanted to laugh at myself.

View 1
03-15-2008, 06:30 PM
Sarurday 03/15/08
Cardio day

HIIT - Treadmill - 30/60 run speed = 7 jog speed = 3.5 - 12 sprints

10 minutes steady state cardio 3.5 speed and incline

Today was not intense enough. I want to ease my way into hiit, so next time I need to take it up a lil more. Baby steps.

View 1
03-17-2008, 06:50 PM
Monday 03/17/08

1) Bench press - 135 - 5x5
2) Low incline DB press - 50 - 10,10,10, 8
3) JM press - 80 - 3x5
4) Cable lateral raise - 25 - 4x8

Rotater cuff work - cuban press and side rotations

Cardio - 10 minutes arc trainer

Second time benching in 6 months. Im real focused on my form right now, I realized I sat to low on the bench, so I moved up more on the bench and I found this helped alot. Also im tucking in my elbows a little more and it felt very good, I also narrowed my grip just a little bit. Before I benched with my elbows wide, and a wide grip ( which I think led to my rotater cuff problems ) and sitting lower on the bench I had to bring the bar out to much.

I also realized that I was doing JM presses wrong. I watched the JM press instructional video on youtube this weekend ( I realized what I was doing a semi modified CGBP ) and so I did it the right way this time and my triceps felt it big time. Even in the video JM says you dont have to do them exactly correct for them to be effective.

Also decided to switch my routine a lil so monday and friday are dedicated to bench, Ill do back on wednesday, and hopefully soon I will be able to do legs again, I cant wait. I trying to focus more on the lifts that I do and make sure I do them as effective as possible. Less is more sometimes, wish I would have learned that along time ago.

Overall work out was decent.

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03-18-2008, 07:35 PM
Tuesday 03/18/08
Cardio day

Abs
1) Machine Crunch - 60, 100, 125, 150 sets of 25 for each
2) Hanging leg raise - 3x15

HIIT - Treadmill - 30/60 run speed = 8 jog speed = 3.5 - 8 sprints

10 minutes SS cardio on seated bike.

I went one more mile per hour than last time, but let me tell you I felt it alot more than last time. Next time im going to aim to get two more sprints in. And the last set of machine crunchs with 150 pounds sucked ass big time, I felt like I was going to get a cramp, but luckely I didnt.

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03-19-2008, 06:51 PM
Wednesday 03/19/08

1) V-grip seated row - 170 - 4x6
2) Pulldown - 150 - 8, 7, 5
3) HS mts high row ( one arm at a time ) 60 - 3x10
4) Face pulls - 80 - 2x15
5) DB shrug - 85 - 3x10

Cardio - 5 minutes stair stepper

Good work out, I feel it in my lats big time right now. I haven't done the high row in about a year so I tried it, liked it so I think ill keep it in the mix more. Lefft out the rack pulls this week. I wanted to go longer on the cardio but after hiit yesterday my legs are weak.

Jorge Sanchez
03-19-2008, 09:17 PM
What sort of back injury do you have? Have you spoken to a doctor about it?

Looks like you've been very committed. You'll be below 200 in no time.

View 1
03-20-2008, 09:57 PM
What sort of back injury do you have? Have you spoken to a doctor about it?

Looks like you've been very committed. You'll be below 200 in no time.

Yeah im very committed. I shouldnt have taken the time off the gym, but I had to get my personal life in order after some very serious BS.

A couple months ago when I wasn't working out I hurt it at work ( it wasn't to bad but was sore for a very long time ) it was a new job so I did not have health insurance. I left the company so I have no health insurance right now, my mom is a RN so I always get free medical advice :) and its ok now, the rack pulls leave it a lil sore though. I have another issue why i dont do legs that I cannot take care of until I see a doctor and that is what is really holding me back ( not serious, but it does prevent me from leg work ).

My workout today was helping my mom move and I get to do that tomorrow too before I hit the gym.

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03-21-2008, 08:01 PM
No workout today helped my move again. Her new house is tri level so after hauling things up and down stairs for two days straight im beat. Gonna try to get some hiit in tomorrow though.

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03-24-2008, 08:51 PM
Monday 03/24/08

1) HS mts decline - 75 - 3x5 - 50 - 2x10
2) DB floor press - 50 - 4x8 ( pause at bottem )
3) Plate raise - 45 - 4x5

Rotater cuff work - cuban press and side rotations

Cardio - 5 minutre warm up, 5 minute cool down on eliptical.

Sick right now, have been since wednesday night but it got worse yesterday. I felt weak going in the gym so I just pressed on a machine today. Felt better by the end of the work out, but I still feel sick and wore out.

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03-25-2008, 10:20 PM
Tuesday 03/25/08
Cardio day

Arc trainer - 30 minutes

I feel alot better but not 100% so I didn't push it to much today. I've barley eatin anything the last two days, so hopefully tomorrow I should be back to normal.

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03-26-2008, 06:04 PM
Wednesday 03/26/08

1) T-Bar row ( with BB & V-grip handle ) - 6 25lb plates - 3x5
2) Pulldown - 170 - 3x5
3) HS mts high row ( one arm at a time )- 80 - 4x8
4) Pendlay rows - 95 - 3x10
5) DB shrugs ( pause at top ) - 85x10 - 105x10 - 110x10

Feel better than yesterday but still not 100%. I felt like throwing up after the DB shrugs. Overall workout was ok.

The t bar rows didnt feel right today for some reason, my form was all over the place, I do these time to time and like them, but not today.

The pendlay rows felt strange too, I got a lil cramped up in my front delts and tricpes ( there still sore from mondays workout ). Im going to stick with face pulls to finish off my upper back workout, I just feel them more, and get a better range of motion with them. Actually im really starting to question the range of motion with all BB rows.

I was really surprised on the DB shrugs, I had to use straps on the last two sets but I was happy to be able to do that much.

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03-27-2008, 04:49 PM
Thursday 03/27/08
Cardio day

Machine crunch - 100 - 3x30
Rev hyper - BW - 3x15
Side bends on rev hyper - 3x15

Hill repeats on treadmill - 35 minutes

I wanted to do Hiit today but I feel worse than yesterday, my energy level was really low. Gonna lay down for awhile to see if that helps.

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03-28-2008, 10:38 PM
Friday 03/38/08

1) DE bench - 75 - 8x3 ( 4 regular grip - 4 close grip )
2) CGBP - 100 - 3x10 ( pause at bottom )
3) DB shoulder press - 40x10 - 50x10 - 50x9 - 50x6
4) Drag curl - 50 - 3x10
5) Behind back cable curl - 25 - 3x10 ( one arm at a time )

Couple sets of rotator cuff work.

10 minutes arc trainer.

Still sick it just wont go away. Workout was ok. Hopefully by next week my cold will be gone.

The DE bench was to light but I also realized before I was doing it to heavy because I was not moving the bar fast enough. This is the first time ive done DE benching in over 6 months.

With the CGBP im also trying to explode up fast, not as fast as the DE bench but faster than I normally do. They felt good.

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03-31-2008, 09:48 PM
Monday 03/31/08

1) Bench press - 135 - 2x6 - 145x6 - 155x5
2) Decline bench press - 135x10 - 145x10 - 155x8
3) DB fly - 15x10 - 25 - 2x10
4) CGBP - 115 - 3x5 ( pause at bottom )
5) DB lateral - 15 - 3x10

Rotator cuff work

Cardio - 10 minutes treadmill at 5mph

Right front delt is pretty sore it was acting up alot when I was benching today. Workout was good, im feeling alot better, but still not 100%. Im still not eating that much though.

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04-01-2008, 06:32 PM
Tuesday 04/01/08

1) Rack pull ( knee high ) - 135x5 - 225x5 - 315x5 - 405x5 - 455x1 - 495x1 PR
2) Pull down - 170 - 3x5
3) HS mts high row - 80 - 10, 10, 5
4) Straight arm pulldown - 80x10 - 100x10 - 120x8
5) Face pull - 100 - 3x15

Cardio - arc trainer 15 minutes.

Stats - weight = 245 // Waist = 42 1/2 // Left leg = 28 // Chest = 43 1/4

PR on the rack pull was great, I couldn't hold it for very long, but I was happy that I pulled it. It took alot out of me, I wasn't to happy with the rest of the workout, it still was good but not great. I should have taken more time between the rack pulls an the lat work.

Well im also not to happy with my stats. I weigh the same, but lost a half inch of my waist and legs, and a quarter inch off my chest. Im not working right now, so I am very inactive, that is why I am trying to pick up three days lifting, three days cardio. I need to do hiit on all my cardio days from now on as well. My diet is good, not great, but I dont eat sweets or fast food, drinking and eating late kinds kills it a little bit but I dont do it that much. I try to keep my carbs low, I dont cut them to low, because every time I have done that my energy levels just crash. I dont drop weight fast, when I went from 264 to 205 before it took me 7 months or so. We shall see.

MihalikPJ
04-01-2008, 06:37 PM
Wow nice rack pull keep up the good work!

View 1
04-01-2008, 06:55 PM
Wow nice rack pull keep up the good work!

Thanks. My deadlift dominates so much compared to my squat and bench. I love rack pulls they help out alot with the lockout.

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04-03-2008, 01:33 AM
Wednesday 04/02/08
Cardio day

Hiit - arc trainer - 30 second run - 60 second jog - 10 sprints ( 15 minutes total )
25 minutes treadmill ( after hiit ) - speed 3.5 - incline 5.0

Late workout, busy day.

The arc trainer doesnt have speed settings like a treadmill so I just went all out for the 30 second runs, I was pretty wore out at the end.

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04-04-2008, 07:15 PM
Friday 04/04/08 - De Bench - Biceps

1) DE bench - 85 - 8x3 ( 2 grips - Regular & close )
2) DB floor press - 65 - 4x6 ( pause at bottom )
3) Seated military press - 95 - 3x8
4) Cable curl - 100x8 - 120x8 - 150x8 ( angeled bar )
5) Cable curl - 80 - 3x12 ( straight bar - 30 sec rest between sets )

Cardio - 10 minutes arc trainer

Ok workout, mentally I have to much on my mind this week, and I think that is why my cold is not going away, it is what it is on that subject.

Took the DE up 10 pounds still felt good, gonna stay at that weight for another week or two then go up 5 pounds and see how it feels. Normally my tri's are fried after DB floor presses but not at all today, I almost felt like doing another exercise for them, but I didnt. My military is getting better happy with that, my whole right shoulder feels pretty sore right now. I did not like the angeled bar I used on the cable curls at all, I wanted to do something different I just could not get a full range of motion with it.

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04-06-2008, 07:05 PM
Sunday 04/06/08 - Legs

1) Back squat - 95x8 - 135x8 - 185x8
2) SLDL - 135 - 3x10
3) Deadlift - 225x10

Horrible workout. I shouldn't even be doing legs again yet, but not doing them is really bothering me. I kept it simple, nothing heavy or to the extreme, but my lower back is not happy with me right now. I went in to do some core and some cardio but said **** it and did legs instead. I felt like throwing up the whole time. Im really weak today, I knew I couldnt do HIIT like I wanted too, either way this workout sucked.

The only good thing about this workout was I came to the gym with running shoes on ( normally I wear chucks to the gym, only bring running shoes for cardio days ) I started to squat and my balance seemed off. So I took my shoes off and just squated bare footed, and I loved it. So from now on no more shoes of any kind when I squat.

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04-07-2008, 06:15 PM
Monday 04/07/08 - Primary chest & Bench Assistance

1) Bench press - 95x5 - 135x5 - 155-3x4
2) Bench press - 135 - 3x8
3) Cable crossover - 50 - 3x12
4) Jm press - 100 - 3x6 ( pause at bottom )
5) DB laterals - 20 - 3x8

Cardio - 10 minutes elliptical trainer - 10 minutes rowing.

Decent workout, I feel better but still really drained, still I am mentally pre occupied so that is why I feel the way I do.

Not to thrilled with the 1st set of benching, could have been better but im not to comfortable benching ( never have been ) that is also why i chose it for the 2nd exercise so I can improve on my form.

Getting better at the JM presses, form is coming along great, pretty much nailed them right on today, was able to explode from the pause, so when I do them from now on there going to be alot more effective.

Jorge Sanchez
04-07-2008, 06:21 PM
Good pressing.

Excuse my ignorance, but what is a Jm press?

View 1
04-07-2008, 06:41 PM
Thanks.

The JM press is a cross between a close grip bench press and a skull crusher started by J.M. Blakley at westside. The video below he shows you how to do it.
It really works your triceps, it takes a little bit to get them right but once you do, your gonna be in for some pain lol.

NxfzWbEKd6s

Jorge Sanchez
04-08-2008, 03:46 PM
I love that video. The black and white plus the bench shirt make him look like Frankenstein.

That JM press looks pretty intense.

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04-08-2008, 06:26 PM
Tuesday 04/08/08 - Cardio & Abs

1) Wood chop ( low pulley ) - 30 - 3x15 ( this is more like a golf swing )
2) Wood chop ( high pulley ) - 30 - 3x20
3) Machine crunch - 50x100 - 100x50 - 150x25

Cardio - 15 minutes elliptical trainer - 15 minutes treadmill ( both on hill settings )

Nothing special today, my legs are still really sore from working out my legs the other day ( been some time since I worked them ) so I wanted to but was not able to do hiit, thursday I should be able to though.

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04-10-2008, 02:04 AM
Wednesday 04/09/08 - Back & Traps

1) V-grip seated row - 120x10 - 130x10 - 140x10 - 150x8
2) Pulldown - 100 - 4x15
3) Standing high pulley cable row - 70x15 - 80x15 - 90x15 - 100x12 ( first time trying these see notes below )
4) BB shrug - 135x6 - 225x6 - 315x6 ( pause at top )
5) DB shrug - 110 - 2x10 ( pause at top )

Really late workout, I felt like **** all day, and my allergies kicked in full force today, spent all day blowing my nose and coughing, it sucked. Because of this I didnt go heavy, workout was ok. I puked in my mouth on the last set of the dumbbell shrugs ( it was all bad )that is why i called it quits, and didnt do a third set. I dry heaved all the way home.

I wanted to try something different so the standing high pulley cable rows, I did just you would do a cable crossover for your chest, just instead you take a step back and pull towards yourself in a rowing motion. Felt good, really could feel it in my lats.

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04-11-2008, 09:17 PM
Friday 04/11/08 - DE bench & Biceps

1) DE bench - 90 - 8x3 ( two grips - regular & close )
2) CGBP - 115x5 - 120x5 - 125x5 - 130x5 - 135x4 ( pause at bottom )
3) Seated military press - 95x5 - 105x5 - 115x4
4) H-roll - 10 - 3x15
5) HS preacher curl - 90 - 3x8
6) Hammer curl - 30 - 2x8

Cardio - 15 minutes elliptical trainer - 15 minutes stair machine

Good workout, felt really tired all day, not sure why Ive been like this for almost two weeks now, kinda making me start to wonder.

Skipped my post workout shake, and went for a tall glass off OJ, bbq'd a steak, and had some cottage cheese with pineapple:)

Jorge Sanchez
04-12-2008, 08:45 AM
Good lifting. I hope you start to feel better. Maybe you need to back off on the training for a few days.

View 1
04-14-2008, 10:59 PM
Monday 04/14/08 - Primary chest & Bench Assisstance

1) Bench press - 95x5 - 135x5 - 155 - 4x4 ( one more set than last week )
2) Low incline DB press - 50 - 2x10 - 65x6 - 65x5
3) DB clean and press - 20 - 3x8 ( first time ever doing these )
4) JM press - 105 - 3x6
5) Pushdowns - 70x20

Rotater cuff work - cuban press and side rotations

Great workout. I was done at the end, so no cardio today.

View 1
04-14-2008, 11:01 PM
Good lifting. I hope you start to feel better. Maybe you need to back off on the training for a few days.

Thanks bro I do feel better.

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04-15-2008, 05:08 PM
Tuesday 04/15/08 - Cardio & Abs

1) Wood chops ( high puley ) - 30x20 - 40x20 - 50x20 - 60x20 - 70x20
2) Side bends on rev hyper - bw - 3x20
3) Laying crunches - 2x100

Cardio - 20 minutes treadmill ( hill settings )

I just did not feel like doing cardio at all today, I may try to go running tonight well see.

Jorge Sanchez
04-15-2008, 07:53 PM
My abs burn just from reading about all those crunches. Why do you do so many?

Now get out there and do your cardio!! (I know it's a bitch, but it's good for you.)

View 1
04-16-2008, 02:38 AM
My abs burn just from reading about all those crunches. Why do you do so many?

Now get out there and do your cardio!! (I know it's a bitch, but it's good for you.)

I just wanted to see if I could do it, trust me they sucked BADLY!!!! lol I felt the burn. Most of the time I dont mind cardio but today I just did not feel like it all ( have alot on my mind ). Now if this damn insomnia would go away and I could sleep I might be a little better off.

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04-16-2008, 08:03 PM
Wednesday 04/16/08 - Back & Traps

1) Rack pull - 135x5 - 225x5 - 315x5 - 405x5 - 455x5
2) Pulldowns - 130 - 4x10
3) Precor 1 arm cable rows - 40x12 - 50x10 - 60x8 - 70x6 ( first time using this machine )
4) Rear laterals - 10 - 2x15

Good workout. The last set of rack pulls wasnt much fun lol ( the last two reps were not lower back friendly ) I waited about 5-8 seconds in between each pull. I liked the precor machine, it has a good feel to it, but I think im going to save that for the higher rep work.

Just found out today that I have to leave for two weeks for training for my new job ( got hired monday but they didnt tell me today even though they knew monday and I have to leave tomorrow morning ), and my gym is a local chain but they dont have one in the city im going to so I am real ****ing irritated. They said the hotel has a small gym but we all know how much of a joke thats going to be, so im going to see if I can get a short pass at a local gym there.

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04-18-2008, 10:42 PM
Friday 04/18/08 - DE bench & Biceps

1) DE bench - 85 - 8x3 ( two grips - normal & close )
2) JM press - 85 - 4x10
3) DB laterals - 15x10 - 20x10 - 25x8
4) BB curl - 70 - 3x8
5) Nautilus machine curl - 50 - 3x12

Got to come home for the weekend so I hit the gym. Workout was good. Took the DE work down 5 pounds should have stayed at 90, oh well. Got a huge pump from the JM press and the laterals, havent felt that in awhile lol.

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04-20-2008, 03:42 PM
Sunday 04/20/08 - Cardio

1 mile run at MJC track ( Ran corners walked straight away )
Running up and down bleachers - a bunch of times ( these suck )

I really need to improve my cardio and my general conditioning.

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04-21-2008, 10:12 PM
Monday 04/21/08 - Bench press and assistance

1) Decline bench - 135x5 - 155x5 - 165x5 - 175x5 - 185x5
2) Low incline DB press - 40x10 - 45x10 - 50x10 - 55x8
3) Precor 1 arm cable rows - 50 - 4x10
4) Face pulls - 80x15 - 100x15 - 150x7
5) Drag curl - 50 - 2x8

Rotater cuff work - cuban press and side rotations

Cardio - arc trainer 25 minutes

Great workout real happy with it, everything felt good.

I decided to switch my routine a little bit based of this article.
http://www.elitefts.com/documents/600lb_raw_bench.htm

Right now this template will fit my needs better, plus im sick of not doing legs so I am adding them back I cant take it anymore. The only difference from the article above is on ME day the second exercise im going to pick an exercise that will benefit raw benching vs something that places more emphasis on the triceps. And depending on how I feel I may swap out the bicep work on monday for some light tricep work. And on DE days, im going to rotate between CGBP and DB floor presses, as these two have helped me the most and give me everything I need.

Im back to being out of town tomorrow so I will miss leg day this week, but Ill be back friday for DE day.

View 1
04-25-2008, 09:26 PM
Friday 04/25/08 -DE bench and assistance

1) DE bench - 90 4x3 - 95 4x3 - regular grip all sets
2) CGBP - 135 - 4x5
3) DB shoulder press - 50x5 - 55 - 2x5
4) Pulldown - 150 - 4x6
5) Concentration curl - 20 - 3x10

Great workout, was hung over too. Patron was my friend last night but not this morning ha ha ha.

Jorge Sanchez
04-26-2008, 03:30 PM
Hungover workouts are the worst, but I usually feel better when I'm done. Good session.

View 1
04-28-2008, 12:11 AM
Hungover workouts are the worst, but I usually feel better when I'm done. Good session.

Thanks, just got back into town so I can workout tomorrow then im out of town for 4 days, I swear im going to gain 10 pounds from all this eating out, cant wait to be home, sick of hotels.

I dont mind hangover workouts, even if I wake up feeling bad I can always work thru it, guess I just have had alot of practice at drinking hahaha...

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04-28-2008, 08:57 PM
Monday 04/28/08 - Bench press and assistance

1) Incline bench - 95x5 - 115x5 - 135 - 5x5
2) Dips - BW - 4x10
3) Skull crushers - 60 - 2x8
4) Wide grip seated row ( Straight bar ) - 120 - 4x10
5) Face pulls - 100 - 3x12
6) Machine curl - 140 - 2x6

15 minutes arc trainer

Good workout. This was the first time I have done inclines in almost a year or more. They felt ok, but since my OH lifting isn't to great, I didn't push it with these.

Jorge Sanchez
04-29-2008, 01:22 PM
Looking good.

View 1
05-02-2008, 10:05 PM
Friday 05/02/2008 - DE bench and assistance

1) DE bench - 95 - 8x3 ( regular and close grip )
2) DB floor press - 50x10 - 60x8 - 70x8 ( tough ) - 80x3 ( almost got 4 )
3) DB shoulder press - 45x10 - 55x6 - 55x fail
4) Pull down - 140x10 - 140x10 - 140x9 - 140x7

Not happy with this workout. I just drove home for 3 hours, didn't sleep much because Ive been stuck in a hotel since tuesday because of work, came home had a protein shake and went straight to the gym. I didn't expect a great workout, but I could not lift the 3rd set on the DB shoulder presses for some reason and that pisssed me off. I even waited a minute and tried again NOTHING. I felt so drained after that. I just want to sleep right now.

Jorge Sanchez
05-03-2008, 12:22 PM
Don't beat yourself up about it. I had several bad workouts in a row last week, but my last two have been kick ass. Sometimes you just get in a rut, but you'll break out of it soon. Keep on keepin' on. ;)

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05-03-2008, 02:59 PM
Saturday 03/03/08 - Deadlift and functional training

1) Deadlift - 135x10 - 225x6 - 315x5
2) DB swing - 20 - 3x10 ( each arm )
3) Wood chop - 50 - 3x15 ( each arm )
4) Farmer walk ( 45lb plate in each hand ) 150 steps
5) Two hand cable swing ( with rope attachment ) 50 - 3x10
6) Cable throw - 40 - 3x10 ( each arm )

Had a bad morning so decided to go to the gym to blow off some steam. Ive been thinking alot lately ( been stuck out of town in hotel rooms for almost 2 weeks now ) and my conditioning sucks. I want to get stronger and a lil bit bigger, but right now im not happy with my weight or conditioning. So I am going to start adding in more functional training, maybe some complexes here and there, and I need to do more HIIT. Ive been trying to eat as healthy as I can while out of town, but its not easy.

Todays workout was good, I didnt go real heavy on the deadlifts just because I havent worked out legs in so long, once I get back monday night ( no more working out of town FINALLY!!!! ) im going to start adding leg work back in lil by lil but im not going to press it to hard at first.

View 1
05-03-2008, 03:02 PM
Don't beat yourself up about it. I had several bad workouts in a row last week, but my last two have been kick ass. Sometimes you just get in a rut, but you'll break out of it soon. Keep on keepin' on. ;)

I know, I dont set alot of goals but in the gym I do, so when I miss something then its hard not to get frustrated. I should have relaxed at home for a lil bit, I drove home from where I was it took 3 hours and I went straight to the gym. My mistake but oh well. Slept over 10 hours last night I needed it.

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05-07-2008, 09:59 PM
Wednesday 05/07/09

1) Deadlift - 135x5 - 225x5 - 315x5 - 365x3
2) Bench press - 95x5 - 135x5 - 155x5 - 155x5 - 155x5
3) BB row - 95x5 - 135x5 - 155x5 - 165x5 - 175x5

Super set - Face pull & Pushdown - 100 - 3x10

Cardio - 15 minutes treadmill 3.5 incline and speed.

Workout felt good. I felt really drained on monday and tuesday, so I skipped the gym. My grip started slipping on the last set of the deadlifts, so I need to mix in some more grip training.

Ive been doing alot of thinking about my goal in the gym and I decided that next week I will be changing my routine for awhile. It was not an easy choice as I am making the great gains right now with this routine ( well for my upper body anyway ) but right now losing some body fat and getting in better shape over all is more important. Coming off living in hotels for the last two weeks eating right is very hard right now, but that will change quickly. Ill post the new routine in a little bit.

Jorge Sanchez
05-08-2008, 05:14 PM
Good luck with your new focus. I'm sure you're going to be kicking ass with a new routine too.

Nice session, by the way.

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05-09-2008, 12:11 AM
Thursday 05/08/08 - Metcon

Complex - 75lbs - 5x5 - no rest between exercises - 60 rest between each complex
a) BB row
b) Hang clean
c) Thruster ( front squat into OH press )
d) Good morning

Rowing - 10 minutes - 1922 meters

Can you say HELL? Complexes are no joke, its been along time since I have done them and I forgot how much I hate them. But this is what I need to do so it is what it is. The only really hard part for me is the front squat part. As I have not worked out legs in so long there not use to being worked out but that will change.

I watched some videos on rowing on crossfits website and realized I was rowing wrong. Me like most people turn it into a back exercise and less with the hips. So it took me a couple minutes to get it right but I felt the rowing alot more in my legs this time, which is a good thing.

Since my conditioning is so so I didnt press this workout past this, I want to add more to the metcon routines in the future but I am going to work my way into little by little the right way.

Ill post my new routine this weekend but its basically two full body strength days and two metcon days.

View 1
05-09-2008, 12:12 AM
Good luck with your new focus. I'm sure you're going to be kicking ass with a new routine too.

Nice session, by the way.

Thanks bro. Yeah ill do good on the new routine but its going to suck lol.

Jorge Sanchez
05-09-2008, 09:03 AM
Wow, that looks pretty intense. Good on you.

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05-14-2008, 01:21 AM
Monday - Strength
Tuesday - Metcon

Thursday - Strength
Friday - Metcon

Strength days

Monday
1) Squat or squat varation
2) Bench press or bench varation
3) BB row or row varation

Thursday
1) Deadlift or deadlift varation
2) Incline or OH press
3) Pull up or Pull downs

This is the basic template for the strength days. I use the term template because I am not using a traditional rep scheme ( aka 5x5 or 3x8 etc..). What I will be doing each week is trying to beat the previous week by the total amount of weight lifted. I will be trying to stick to heavier weights, but if I have a day where I am not 100% it alowes me to back off a little bit, but still accomplish my goal of total weight lifted. So the way it breaks down is that if I did squats with 200 pounds for 5x5 total weight liftied is 5000lbs. Say next week I felt good I could add 10 more pounds so total weight is now 5250lbs or say next week I wasnt 100% I could back of from heavier weights and do 135lbs 4 sets of 10 reps which is now 5400lbs. So either way im still accomplishing my main goal which is total weight lifted. The goal here is not to try to build tons of muscle but to preserve the muscle that I have while trying to lose weight and improve my conditioning.

Also depending on how I feel I may add 1 or 2 accessory exercises in, like face pulls, CGBP, hyper extensions, etc.. these would be done more along the lines of 3x8 or something of that nature.

Metcon days

Metcon days are simple, crossfit wods or complexes or any type of conditioning or functinal training.

Thats what my routine will look for the time being. Like I said before im going to go easy on the metcon days at first and work into more advance ones as my conditioning improves.

I got a lil 24 hour flu thats turning into a 48 hour flu so I took monday and tuesday off from the gym. I also chiped my right rear molar ( this was about a
month ago when I wasn't working and of course no health insurance ) and now its hurting so bad its shooting pain along the nerves into my right ear drum. My health insurance doesnt start until june 1st with my new job, but I cant take it anymore its that painful im going to my dentist tomorrow to get it taken care of, I put this off as long as I could, but the pain in now unreal ( and I have a very very high pain tolerance ).

View 1
05-14-2008, 01:26 AM
Wow, that looks pretty intense. Good on you.

Thanks. Complexes are no joke, its funny you look at the weight and it seems like the workout is a joke, then you do them and you realize they're brutal. I've been reading alot of stuff from Alwyn Cosgrove and Dan John and they both have great ideas when it comes to training and fat loss.

Jorge Sanchez
05-14-2008, 12:11 PM
I like the look of your new routine. I can't wait to see how this works out for you.

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05-15-2008, 10:43 PM
Thursday 05/15/08 - Strength

1) Deadlift - 135x5 - 225x5 - 315x5 - 365x4
2) DB Incline - 25x8 - 35x6 - 45x6 - 55x6 - 65x6
3) Pulldowns - 60x10 - 100x6 - 120x6 - 140x6 - 160x6
4) Dips - BW - 3x10

10 minutes cardio on arc trainer

Workout was good. My deadlifts suck, not to happy with them. My grip kept on slipping and the last set was not easy. Last year my deads were alot better ( came two inches away from looking out 455 ) but not working legs is what is holding me back, but that will change. Everything else felt good.

ThomasG
05-15-2008, 10:45 PM
You weigh 245? Impressive dips.

View 1
05-15-2008, 10:50 PM
I like the look of your new routine. I can't wait to see how this works out for you.

Thanks bro. I like it so far hope it works out for me too.

View 1
05-15-2008, 10:54 PM
You weigh 245? Impressive dips.

Thanks. Yeah I do weight 245 but im pretty solid for my weight. The dips weren't hard to tell you the truth, im actually going to buy a belt so I can start doing them weighted.

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05-16-2008, 05:16 PM
Friday 05/16/08 - Metcon

Complex #1 - 75lbs - complex done 3 times, 5 reps per exercise - one minute rest between each complex
1) Deadlift
2) SLDL
3) BB row
4) High pull
5) Front squat
6) OH press

1 minutes rest

Rowing - 5 minutes - 942 meters

1 minute rest

Complex #2 - complex done 3 times - one minutes rest between each complex.
1) Push ups - BWx10
2) Wood chop - 55x10 ( each side )
3) Rev wood chop - 35x10 ( each side )

1 minutes rest

Rowing - 5 minutes - 960 meters.

Todays workout was brutal. Complex #1 kicked my ass, I started to do a 4th set in the complex and had to stop. Man and I got months of this ahead of me !!!!! Im so dead hahahaha **** it....

Jorge Sanchez
05-16-2008, 08:07 PM
You are going to be in amazing shape when you get done with this routine. I really wish I had the motivation to do something like this. Good work!

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05-17-2008, 08:37 PM
You are going to be in amazing shape when you get done with this routine. I really wish I had the motivation to do something like this. Good work!

Thanks again. I would rather be doing the routine I was before, but sometimes in life you have to do what you have to do in order to get to where you need to go ( man I sound like an old metaphor ).

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05-20-2008, 12:31 AM
Monday 05/19/08 - Strength

1) Back squat - 95x8 - 135x8 - 185x5 - 225x5 - 275x3
2) Bench press - 95x5 - 135x5 - 160x4 - 160x3 - 160x5
3) V-grip seated row - 150 - 5x6
4) Drag curl - 40 - 2x15

Cardio - Treadmill 10 minutes

Decent workout, I was extremely tired. First time back squating that much in over 6 months, squats felt great. Bench felt weak. I went up from 155 to 160 this week, but I dont know what happened with the the first two sets at 160. The last set I adjusted my posture and grip a little and knocked out 5 pretty easy. Who knows my bench always sucks.

Jorge Sanchez
05-20-2008, 09:23 AM
Nice session. The bench is a funny creature. It looks like it was just a form issue so if you work on that you should start moving some heavier weight.

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05-21-2008, 12:42 AM
Tuesday 05/20/08 - Metcon

Ladders start with 1 rep of each exercise, then you two reps of each, then three etc... There is no rest between reps and 60 second rest between sets.

Ladder #1 - Start with 1 rep pyramid to 5 reps - ladder preformed twice
1) Push up - BW
2) Cable swing - 50

Ladder #2 - Start with 1 rep pyramid to 5 reps - ladder preformed twice
1) Wood chop - 50
2) Corkscrew - 25

Complex - 65 - 5 reps each exercise - complex preformed 3 times.
1) High pull
2) BB row
3) OH press
4) SLDL

Rowing 10 minutes - 2027 meters

Decent workout, tired again today, didnt sleep to well last night. Took it a lil bit lighter today, got the ladder idea from coach Dan John I like them, mixes it up alot too.

View 1
05-21-2008, 12:44 AM
Nice session. The bench is a funny creature. It looks like it was just a form issue so if you work on that you should start moving some heavier weight.

Yeah my bench has always sucked, im stronger at pulling motions. I've been working on my bench form ( actually my form on everything I do ) and I havent nailed it down 100% yet but I am getting there, it all comes in time.

Jorge Sanchez
05-21-2008, 08:24 AM
I really like the looks of your workouts these days. They look exhausting, though. How are you feeling lately?

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05-22-2008, 08:51 PM
Thursday 05/22/08 - Strength

1) Good morning - 95x8 - 115x8 - 135x5 - 155x5
2) DB inclines - 50 - 4x8
3) Pulldowns - 120 - 4x10
4) Dips - BW - 3x8
5) Face pulls - 100x10 - 120x10 - 150x10

Cardio - 20 minutes arc trainer

Good workout. The GM's were painful. I havent done them in so long, I realize when I did them that my hamstrings are super weak right now ( but that is a given with taking so much time off from leg work ). Dips were hurting my shoulders so I did sets of 8 instead of 10. Everything else felt good.

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05-22-2008, 08:53 PM
I really like the looks of your workouts these days. They look exhausting, though. How are you feeling lately?

They are exhausting, I tell people about them and I would rather lift heavy with all my joints in pain and aching then do these damn metcons I swear.

I feel better. My immune system crashed when I was 19 and I get sick super easy, so I always seem to have something wrong with me. I also get insomnia very badly and that has been acting up as well lately.

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05-23-2008, 05:45 PM
Friday 05/23/08 - Metcon

Complex #1 - 65lbs - complex done 5 times, 5 reps per exercise - one minute rest between each complex
1) Deadlift
2) High pull
3) Front squat
4) OH press

1 minute rest

Rowing 1000 meters

1 minute rest

Complex #2 - complex done 5 times, reps per exercise see below - one minute rest between each complex
1) Wood chop - 70x10 ( each side )
2) Cable crunch - 70x20
3) Push ups - BWx10

1 minutes rest

Rowing 1000 meters

Good workout, everything felt good. I wanted to throw some farmer walks in at the end, but my legs were in some pain so maybe next time.

Jorge Sanchez
05-24-2008, 11:57 AM
Great workout. How's your strength fairing through all of this?

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05-26-2008, 12:59 AM
Sunday - 05/25/08 - Strength

1) Front squat - 95x8 - 135x8 - 155x5 - 185x5
2) HS incline - 90x8 - 180x8 - 180x6 - 180x5
3) HS row - 90x10 - 180x8 - 230x8 - 230x5
4) Highpull - 135x3 - 95x3 - 115x3

Cardio
15 minutes elliptical trainer
15 minutes seated bike

Todays workout was whatever. I barley ate today, so I had very little energy going into the gym. Tried front squats again, and I just am not comfortable with them with heavier weights, I spend most of my time trying to keep my balance I feel like im not focusing on my quads enough. I did machines for chest and back cause I was just drained, and I havent done heavier high pulls
in a long time so the 135 was to heavy for me to be explosive, and the 95 was way to light, the 115 felt pretty good.

View 1
05-26-2008, 01:03 AM
Great workout. How's your strength fairing through all of this?

So far I haven't noticed a difference. I do need to stick to more sets and less reps to really be sure that my strength will not diminish over time though.

Jorge Sanchez
05-26-2008, 09:09 AM
It looks like a good session to me, even if you didn't have much energy.

For the front squats, really concentrate on keeping your core tight and staying nice and upright. Don't sit back into it, like a back squat. Instead, drop your hips almost straight down. Your knees will travel forward a lot more, but you should be able to keep your body almost perpendicular to the ground. Sensei also has a good SquatRx dedicated to the front squat. I hope that helps.

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05-27-2008, 10:29 PM
Tuesday 05/27/08 - Metcon

Complex #1 - 65lbs - complex done 6 times, 5 reps per exercise - one minute rest between each complex
1) Deadlift
2) SLDL
3) BB row
4) Front squat
5) OH press

1 minute rest

Farmers walk - 60lb dumbells - 50 steps - 1 minute rest - repeated 3 times.

1 minute rest

Complex #2 - complex done 3 times, 10 reps per exercise see below - one minute rest between each complex
1) Wood chop - 50
2) Push ups - BW
3) Cable swing - 70

Rowing 5 minutes - 1096 meters

Good workout today, I was drained at the end so I only did 5 minutes of rowing.

View 1
05-27-2008, 11:07 PM
It looks like a good session to me, even if you didn't have much energy.

For the front squats, really concentrate on keeping your core tight and staying nice and upright. Don't sit back into it, like a back squat. Instead, drop your hips almost straight down. Your knees will travel forward a lot more, but you should be able to keep your body almost perpendicular to the ground. Sensei also has a good SquatRx dedicated to the front squat. I hope that helps.

Ill have to go check those videos out good looking out. I do want to get better at them, I go back and forth on how I hold the bar too, I just need to learn what works best for me and proper form.

Jorge Sanchez
05-29-2008, 07:46 AM
That looks like a brutal session. How's the weight reacting to this new routine?

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05-29-2008, 06:59 PM
Thursday 05/29/08 - Strength

1) SLDL - 135x5 - 185x5 - 225x5 - 275x5 - 315x5 - 365x3PR
2) DB inclines - 25x8 - 35x5 - 45x5 - 50x5 - 55x5 - 65x5
3) Pulldown - 50x8 - 100x5 - 120x5 - 140x5 - 160x5 - 180x4
4) Face pulls - 100 - 3x12

Cardio
15 minutes arc trainer
10 minutes seated bike.

Great workout, everything felt very good. I havent done heavy SLDL in along time, the 365 was a good PR before the most I ever attempted was 315x5, but last year I would have been able to pull way more than this.

Im going to stick with 6 sets plus and no more than 5 reps from now on, as I do not want to lose strength. I have always done well with heavier weights, and there is no need to lift for mass as I am trying to lose weight and better my conditioning.

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05-29-2008, 07:03 PM
That looks like a brutal session. How's the weight reacting to this new routine?

It was very draining yeah, but I am getting a little more use to them, which means soon I am going to have to make them a little more challenging. As for my weight I have not weighted myself or taken my measurements since I started this log months ago. I dont do it because I dont want to focus on a number. All I can say is right now my work slacks are all a little bit losser so I know its working. Honestly I dont care what i weigh its more or less looking in the mirror and being happy with what I see, which I am not right now.

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06-03-2008, 02:35 AM
Monday 06/02/08 - Strength

1) Back squat - 95x8 - 135x8 - 185x5 - 225x5 - 275x5 - 300x3
2) DB bench - 20x8 - 30x8 - 40x5 - 50x5 - 60x5 - 70x5
3) BB row - 95x8 - 135x8 - 150x5 - 165x5 - 185x5 - 200x4

Cardio
15 minutes treadmnill
10 minutes seated bike

Great workout, really late didnt get to the gym till 11:30pm. I got super drunk last night didnt even make it to work today, ate some jack in the box for dinner ( that was the first time I ate all day ) than only had a glass of OJ and some flaming hot cheetos before the gym, and still had a great workout hahahaha.

Happy with the squats, the last time I maxed out was with 315, now today doing the 300x3 ( could have gotten one more for sure, two more ummmmm ) I know that when I go to max out, it will be over that so im looking forward to
that, not sure when ill try to max out again though.

Jorge Sanchez
06-03-2008, 07:33 AM
That's a huge workout, especially after your day/night. Strong squats. You're definitely going to smash your PR next time you max.

View 1
06-04-2008, 01:18 PM
That's a huge workout, especially after your day/night. Strong squats. You're definitely going to smash your PR next time you max.

Thanks, I went in thinking the workout was gonna be horrible.

I missed my metcon on friday because of work, and yesterday because of some family issues. Even though missing one or two workouts wont matter I still dont like missing the gym.

killxswitch
06-04-2008, 01:59 PM
Pretty good work for such terrible preparation, lol. Booze, jack in the box, and flaming cheetos, I think I would've walked into the gym and promptly fallen on my face.

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06-05-2008, 11:29 PM
Thursday 06/05/08 - Strength

1) GM - 95x5 - 135x5 - 150x5 - 165x5 - 185x5 - 205x5
2) DB incline - 30x8 - 40x5 - 50x5 - 60x5 - 70x4
3) V-grip pulldown - 50x8 - 80x5 - 110x5 - 140x5 - 170x5 - 200x4
4) CGBP - 135 - 2x5
5) Face pull - 120 - 2x12

Cardio
15 minutes treadmill
10 minutes seated bike

Good workout. I finally went over 200lbs on my GM I like them alot, but have been a little scared of them and going heavy. I know because of what I can deadlift I could go heavier on them before, I just never did. Im very careful to keep my form perfect when I do them. Everything else felt good.

View 1
06-05-2008, 11:32 PM
Pretty good work for such terrible preparation, lol. Booze, jack in the box, and flaming cheetos, I think I would've walked into the gym and promptly fallen on my face.

Yes it was terrible preparation lol. I did not think going in my workout would turn out so well. Even though the session was great im not going to make that a regular pre workout habit!!!

Jorge Sanchez
06-06-2008, 07:36 AM
Those are some strong GMs. Everything looks good, in fact.

View 1
06-10-2008, 04:17 PM
Tuesday 06/10/08 - Strength

1) Back squat - 95x8 - 135x5 - 185x5 - 225x3 - 275x1 - 315x1 - 345x1 PR
2) DB bench - 25x8 - 35x6 - 45x5 - 55x5 - 65x5 - 70x6
3) V-grip seated row - 50x8 - 80x8 - 110x5 - 140x5 - 170x5 - 200x3

Cardio - 15 minutes treadmill

Brutal workout. Super happy with the squat PR. The last week and a half Ive had alot of issues in both my personal and my family life, and mentally I have been extremely over whelmed. So when I went to the gym today I thought the best way to get my head clear was to set a new PR and that is what I did. Now im only 35 pounds away from hitting 1000 which is nothing.

View 1
06-10-2008, 04:18 PM
Those are some strong GMs. Everything looks good, in fact.

Thanks I love GM's they helped get my deadlift and squat to were they are.

Jorge Sanchez
06-10-2008, 05:39 PM
Congrats on the squat PR. I've got some personal stuff going on lately too -- nothing too serious, but it's been stressing me out a bit -- and I found that the gym helped me out big time. It's a great way to channel your energy and frustration.

Too bad about your rotator cuff, or you'd be nailing 1000 already, for sure.

View 1
06-11-2008, 12:52 PM
Congrats on the squat PR. I've got some personal stuff going on lately too -- nothing too serious, but it's been stressing me out a bit -- and I found that the gym helped me out big time. It's a great way to channel your energy and frustration.

Too bad about your rotator cuff, or you'd be nailing 1000 already, for sure.

Yeah thats why I love going to the gym, its stress relief for me big time. As for my rotator cuff, yeah it does suck, but what can I do, im the one that got it messed up in the first place. It feels good now so hopefully I can start increasing my bench little by little.

Right now with work its getting almost impossible to get to the gym on friday or saturday, so I think that im going to change my routine a little bit. Right now I basically use 6 exercises on two days and go heavy on them, and try to pick up the two metcon days as well. What would be easier for me is to split those 6 exercise's into three days ( doing only two heavy lifts per session ) and then do my metcon training after that. Not sure but thats kinda the route
im thinking of going.

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06-13-2008, 12:50 AM
Thursday 06/12/08 - Strength

1) Deadlift - 135x5 - 225x3 - 315x1 - 365x1 - 405x1 - 445 fail - 445x1 PR
2) DB lincline - 20x8 - 30x5 - 40x5 - 50x5 - 60x5 - 70x5
3) Pulldown - 50x8 - 100x5 - 120x5 - 140x5 - 160x5 - 180x4

Cardio - 10 minutes treadmill

Good workout, after getting the PR on my squat on Tuesday I figured might as well do the same on my deadlift. The 405 flew up, then the first 455 attempt I got it half way up and just got stuck. I didnt have enough leg drive. I know im stronger than before so I got mad made sure I put more legs into it and pulled it. No more maxing for awhile.

killxswitch
06-13-2008, 08:00 AM
Yeah dude, 445 is awesome! Especially after missing it the first time, way to come back and gut it out.

Jorge Sanchez
06-13-2008, 03:07 PM
That's some real strong deadlifting. That 1000 is approaching real quickly.

View 1
06-18-2008, 10:04 PM
Wednesday 06/18/08 - Back & Metcon

1) Pulldown - 50x8 - 100x6 - 130x5 - 160x5 - 160x5 - 160x5
2) 1 arm DB row - 60x5 - 60x5 - 70x5 - 75x5 - 80x5

Complex - each exersice done for 10 reps, complex repeated 3 times.
1) Push ups - BW
2) Wood chop - 70
3) Cable swing - 70

10 minutes treadmill ( got a huge cramp in my side and had to stop )

Garbage workout not happy at all with it. I took monday off as a extra day since I maxed out squat and deadlift last week, Ive felt drained and tired the last couple days, and I just gased today. Ill bounce back I always do but im not happy with today.

I switched to the modified routine, so now Ill hit the gym 3 times a week, with the metcon coming after the heavy lifting. This just works better with my work schedule right now.

View 1
06-18-2008, 10:08 PM
Yeah dude, 445 is awesome! Especially after missing it the first time, way to come back and gut it out.

Thanks bro, Ive never attempted a max after I failed, I just knew I could get it, im glad I didnt give up after the first attempt.


That's some real strong deadlifting. That 1000 is approaching real quickly.

Yep that 1000 is almost here, soon very very soon.

killxswitch
06-20-2008, 08:36 AM
It's too bad about your rotator cuff injury, you'd be over 1000 easy. It sucks to have a bad workout, as it almost feels like you wasted your time, but I find when I have a bad one I often come back next time and really hit it that much harder.

Jorge Sanchez
06-21-2008, 02:41 AM
Everyone has a bad workout here and there. Youll be back stronger than ever, Im sure.

View 1
06-22-2008, 05:01 PM
No gym yesterday, but I spent all day with a shovel or rake or a wheel barrel. My boy is redoing his backyard, so I got a good old fashion farmers workout, felt great. The only downside is I ended up getting a huge blister in the palm of my right hand. It hurts so im debating about hitting the gym on monday.

View 1
06-22-2008, 05:07 PM
It's too bad about your rotator cuff injury, you'd be over 1000 easy. It sucks to have a bad workout, as it almost feels like you wasted your time, but I find when I have a bad one I often come back next time and really hit it that much harder.

Yeah its not the first bad workout ive had, its all good. My rotator cuff is better,
so now hopefully I can start building up my max on bench. 1000 is coming soon.


Everyone has a bad workout here and there. Youll be back stronger than ever, Im sure.

Thanks for the support bro, man I tell you seeing everyone trying to hit the 1000 mark makes me want to go back into power lifting so bad!!!!!

View 1
06-26-2008, 01:26 AM
No gym this week, decided to take it off due to some personal reasons. Ill be back next week, and ready to hit the iron once again.

killxswitch
06-26-2008, 08:07 AM
Good luck getting stuff sorted out, life happens sometimes. Just don't stay away too long, bro.

View 1
07-09-2008, 09:42 PM
07/09/08 - Leg stuff

1) Deadlift - 135x5 - 225x5 - 315x5 - 365x2 - 365x3
2) Leg press - 315x10 - 405x10 - 495x10 ( last couple reps were brutal )
3) GHR - 3x5

Well im back at the gym after two weeks off. I ment to take one week off, but I still have alot of things going on in my personal life, so I took another week as well. Todays workout was decent. On the first deadlift set of 365 I didnt use enough leg drive so I only got two reps, waited a couple minutes tried again focusing on using my legs and I knocked out the second set of 3 pretty good. I had to cut the session short as when I finished the last set of leg press the last 3 reps were brutal and I pushed so hard I gave myself a massive headache. Im still wore out right now. This 108 degree weather in california is not helping either lol....

View 1
07-09-2008, 09:46 PM
Good luck getting stuff sorted out, life happens sometimes. Just don't stay away too long, bro.

Thanks bro, im good just trying to straighten some things out and its working out pretty good so far. Felt great to be back in the gym today.

View 1
07-14-2008, 11:32 PM
07/14/08 - Upper stuff

1) DB bench - 25x8 - 35x8 - 45x5 - 55x5 - 55x5 - 55x5
2) DB flys - 20 - 3x10
3) JM press - 70 - 3x10 ( 1 inch pause at bottem )
4) BB row - 95x8 - 135x8 - 160x5 - 160x5 - 160x5
5) Face pulls - 100 - 3x12

15 minutes arc trainer

Ok workout, still stressed out, I felt weak in the gym today.

Jorge Sanchez
07-15-2008, 05:55 AM
Looks good. I hope all the personal stuff gets sorted out for you. When things aren't going well it can make it tough to focus on the other things in life.

View 1
07-17-2008, 11:43 PM
Thursday 07/17/08

1) High pull - 95x5 - 95x5 - 95x5
2) Deadlift - 135x5 - 225x5 - 315x5 - 365x5
3) Rev grip pulldown - 150x6 - 150x6 - 150x6 - 150x6
4) CGBP - 135x5 - 135x5 - 135x5

Decent workout. I worked almost 11 hours today, so I was drained when I went into the gym. High pulls felt good, I need to practice more to make them a little more explosive. Everything else felt good, deadlifts took alot out of me. No cardio today.

View 1
07-17-2008, 11:45 PM
Looks good. I hope all the personal stuff gets sorted out for you. When things aren't going well it can make it tough to focus on the other things in life.

Thanks bro, im just going threw some things and its real up and down right now. My diet is bad and my sleep habits are even worse, trying to get back into the groove of things, but it takes time. It is what it is right now.

View 1
07-25-2008, 09:39 PM
Friday 07/25/08

1) Hang clean - 95x5 - 95x5 - 95x5 - 95x5
2) CGBP - 95x5 - 105x5 - 115x5 - 125x5 - 135x5
3) Pulldowns - 100x8 - 120x5 - 140x5 - 160x5

Hammer curls - 25 - 3x10
DB clean squat and press - 35 - 3x3 ( each arm )

Cardio - arc trainer 15 minutes

Decent workout, legs felt weak, but thats because Ive slacked off so much in the last 3 weeks. Ok no more time away from the gym, ive been slacking off to much, my diet is garbage, and overall I feel weak and drained. Still gonna stick to 3 full body workouts per week, mix in some endurance stuff at the end and cap it off with some good old cardio.

Jorge Sanchez
07-26-2008, 08:24 AM
Good to see you back. Looks like a fun workout. DB cleans look like they'd be tough.

View 1
07-28-2008, 06:47 PM
Monday 07/28/08

1) Back squat - 95x8 - 135x5 - 185x5 - 225x5 - 275x5
2) DB bench - 25x8 - 35x5 - 45x5 - 55x5 - 65x5
3) V-grip seated row - 100x8 - 120x5 - 140x5 - 160x5 - 180x5

Bunch of crunches

Cardio - 10 minutes rowing - 2189 meters

Good workout, everything felt great. I had to cut it a little short as I had to be somewhere. I tucked my elbows a little more this time on the DB presses and liked it more than when I flair my elbows out, felt like I had more power threw out the lift.

View 1
07-28-2008, 06:50 PM
Good to see you back. Looks like a fun workout. DB cleans look like they'd be tough.

Good to be back, a couple people today asked where I had been cause they havent seen me in awhile there. And yes the DB cleans where tougher than I thought they would be, it didnt help to that I squated ATG and then pressed it at the end, but I liked them alot, next time im gonna go a lil lighter though.

Kong
07-28-2008, 06:57 PM
Good, strong workouts. Liking the low volume and heavy weights, good effort.

Jorge Sanchez
07-29-2008, 07:41 AM
Awesome squatting, dude.

View 1
07-30-2008, 10:22 PM
Wednesday 07/30/08

1) Rack pull ( knee high ) - 135x5 - 225x5 - 315x5 - 405x5 - 500x4 PR
2) Speed deadlift - 225x1 - 225x1 - 225x1 - 225x1 - 225x1 - 1 minute rest between reps, pulled as fast as possible
3) Standing military press - 75x8 - 95x5 - 100x5 - 105x5 - 115x5

Endurance training - 30 second rest between sets, 30 second rest between different exercises. All reps done fast and with as much force possible, without sacrificing form.

1) Leg press - 110 - 3x30
2) Bench press - 65 - 2x20
3) Wood chop - 70 - 2x15

Cardio - 10 minutes eliptical trainer

Good workout. Great PR on the rack pulls, my previous PR was 495x1. Today was the first time trying speed deadlifts, they felt strange, they flew up so fast, I would set it down and want to do more, and knew I couldn't. My OH pressing sucks, just like my bench, but thats to be expected, oh well in time it will improve.

View 1
07-30-2008, 10:26 PM
Good, strong workouts. Liking the low volume and heavy weights, good effort.
Thanks bro, this type of routine is working good for me so far.


Awesome squatting, dude.
Thanks jorge I appreciate it.

Jorge Sanchez
07-31-2008, 09:01 AM
Intense endurance training, View. And your pressing looks good to me. Congrats on the huge PR.

View 1
08-04-2008, 10:59 PM
Monday 08/04/08

1) Front squat - 95x8 - 115x5 - 135x5 - 155x5 - 175x5
2) DB bench - 30x8 - 40x5 - 50x5 - 60x5 - 70x5
3) 1 arm DB row - 30x8 - 40x5 - 50x5 - 60x5 - 70x5

Cardio - 15 minutes arc trainer

Decent workout. First time doing front squats and 1 arm DB rows in quite some time. Re watched the squat RX videos and my form was better on the squats. Still going back and forth on my grip, but I decided on crossing my arms over the bar, as when i started to go heavy olympic grip just killed my wrists. Everything else felt good, need to go heavier on the DB rows next time.

View 1
08-04-2008, 10:59 PM
Intense endurance training, View. And your pressing looks good to me. Congrats on the huge PR.

Thanks as always jorge.

Jorge Sanchez
08-05-2008, 08:57 AM
Those front squats look good. I've got to start throwing them back into my routine. I think they really helped my squat and my deads off of the floor.

View 1
08-07-2008, 01:02 AM
Wednesday 08/06/08

1) Deadlift - 135x5 - 225x5 - 315x5 - 375x5
2) Standing OH press - 75x5 - 95x5 - 115x5 - 115x5
3) Face pull - 150x10 - 150x10

Cardio - 10 minutes seated bike

OK workout. I worked about 10 hours today and felt a little drained going into the gym and after the deads, I was pretty weak so I kept it simple. I ate great today, but I dont sleep much as of late and when I do im up every hour or two, my insomnia is acting up ( my family has a history of cronic insomnia I hate it ). I went to the gym late and at this time its always high school kids, a bunch were at the cable station doing cable curls, when I did the face pulls with the full stack they all just staired then looked away, made me laugh.

View 1
08-07-2008, 01:05 AM
Those front squats look good. I've got to start throwing them back into my routine. I think they really helped my squat and my deads off of the floor.

Yeah my form was better this time, before it was so so, thanks for reminding me about the rx squat videos they helped big time. Im gonna keep them in the rotation alot more from now on.

Jorge Sanchez
08-07-2008, 07:52 AM
I don't blame you for being drained. Nice workout regardless. Have you tried taking melatonin for your insomnia?

View 1
08-08-2008, 06:36 PM
Friday 08/08/08

1) Hang clean - 95x5 - 100x5 - 105x5 - 115x5
2) Bench press - 95x5 - 115x5 - 135x5 - 145x5 - 155x5
3) V-grip pulldown - 100x5 - 130x5 - 160x5 - 180x5 - 200x4

No cardio

Ok workout. I went out drinking last night since I had today off. Didnt get drunk but had a great buzz, but I woke up drained, didnt sleep well yet again. Cleans were good, didnt get my hips as low as I wanted to. I really realized today that I dont like the bench press. I feel more comfortable with dumbbells. Both my shoulders hurt a little after benching today. Ive also noticed that when I do any heavy pressing motion than do a heavy pulling motion my shoulders hurt even worse, so all in all my shoulders hurt lol. Skipped cardio cause I drained, and besides I danced alot last night and the club we were at it was about 1000 degrees I swear I sweated off 10 pounds it that damn place.

View 1
08-08-2008, 06:38 PM
I don't blame you for being drained. Nice workout regardless. Have you tried taking melatonin for your insomnia?

I have in the past and it didnt do much for me, taken several different sleeping pills and sometimes they work, but they always make me so drausey the next day, I stoped taking them, plus the bad side effects I had from some of them. Ive learned to live with it, but its not easy sometimes.

Jorge Sanchez
08-09-2008, 02:57 PM
Workout looks good. You should stick to the DBs if that's what you're more comfortable with - they're probably a better movement anyways.

Sucks about the insomnia. I know I feel like a zombie if I don't get enough sleep. Melatonin doesn't really do much for me either, if I take the recommended dosage. You're a pretty big guy, so you should try doubling or maybe even tripling up on it to see if that helps. As far as I know, there are no negative side effects with melatonin.

View 1
08-12-2008, 01:05 AM
Monday 08/11/08

1) Front squat - 75x10 - 95x5 - 135x5 - 155x5 - 185x5

Super set - 5x5 - 30-45 seconds rest between sets
1) Push ups - BW
2) Fat man row - BW

Complex - 3 sets, 5 reps per exercise - 95 pounds -1 minute rest between complexs
1) Romanian deadlift
2) BB row
3) Front squat
4) OH press

Superset - 3x10 - 1 minutes rest between sets
1) Cable curl - 70
2) Pushdown - 70

Cardio - 30 minutes treadmill, 3 inlcine and speed

Brutal workout. I did alot of thinking over the weekend ( well honestly this has been on my mind for a couple weeks now ) and I need to change how I lift and how I eat if I truly want to lose weight. So from now on things are going to change. Im going to keep everything full body, but im going to do alot more conditioning and less heavy lifting, im still going to keep heavy lifting as I dont want to lose the strength I have gained, but im going to cut back on it a little bit. Im going to take things slow to start out and then increase it little by little. I kept the cardio easy today for the reason stated above.

My main issue is eating late at night, I need to stop that period. I eat fast food maybe 2 or 3 times a month, and eat good overall, I just need to cut some carbs back, and eat more vegetables, and im going to up my protein intake as I have cut it back in the last 8 months.

For my height and weight I am fairly solid overall, im not what most would call fat, but im not skinny either, ive always held my weight well. But looking in the mirror today I can see where I need improvement. My chest, traps, shoulder, upper back and arms, are all ok. My mid back, stomach and love handles all need work. My quads are ok, my hams and glutes have to much fat on them. I have tree trunks for legs I swear.

Change does not happen over night and I do not expect to drop all the weight I want to lose in 3 months, it will take time I realize this, I just need to stick with it, and always remember my long term goal.

View 1
08-12-2008, 01:09 AM
Workout looks good. You should stick to the DBs if that's what you're more comfortable with - they're probably a better movement anyways.

Sucks about the insomnia. I know I feel like a zombie if I don't get enough sleep. Melatonin doesn't really do much for me either, if I take the recommended dosage. You're a pretty big guy, so you should try doubling or maybe even tripling up on it to see if that helps. As far as I know, there are no negative side effects with melatonin.

I may pick some up again at costco, I havent taken it in years. I just dont like prescription sleeping pills.

Jorge Sanchez
08-12-2008, 07:19 AM
Nice work out. Good luck on the weight loss. It's always a lot harder to drop the weight, but it sounds like you know what you want and how to do it, so I'm sure you'll achieve your goals. Just stick with it and you'll start seeing results in no time.

View 1
08-15-2008, 07:12 PM
Friday 08/15/08

Complex 1 - 95 lbs - 5 reps each exercise - complex repeated 3 times
1) Hang clean
2) BB row
3) OH press

Complex 2 - 10 reps each exercise - complex repeated 3 times
1) Deadlift - 135
2) Push ups - BW

Complex 3 - 50 lbs - 10 reps each exercise, 15 reps on tris - comples repeated 4 times
1) Cable swing - rope attachment
2) Cable curl - rope attachment
3) Push down - angeled bar

120 crunches - slow and controled - 1 second hold at peak contraction

Cardio - 30 minutes treadmill, 3 inlcine and speed

Good workout, not overly taxing. I really noticed that if I do complexs of 3 exercise veres 4 or more, I can handle the workout alot better. Made me realize that I may be pushing it to much, and workouts like this are where I need to start out at, then work my way up harder workouts, just like with my cardio. No heavy lifting today but I will be adding more in next week. Over all very happy with the direction of workouts.

Took wednesday off this week, my stomach felt horrible, felt like throwing up all that day. Diet was decent this week, but could have been alot better.

View 1
08-15-2008, 07:13 PM
Nice work out. Good luck on the weight loss. It's always a lot harder to drop the weight, but it sounds like you know what you want and how to do it, so I'm sure you'll achieve your goals. Just stick with it and you'll start seeing results in no time.

Thanks jorge, I have a very good grasp of what I need to do and I feel I have better control of my body and my workouts than I ever have before, I just need to keep my diet in check, that is where I have been slipping lately.

Jorge Sanchez
08-17-2008, 08:21 PM
That looks like a rough workout. You must be incredibly conditioned.

I hear you on the diet bit. I'm trying to drop a couple of pounds myself and it's tough to stay strict all the time, but I guess it just comes down to how much you really want it.

View 1
08-19-2008, 12:46 AM
Monday 08/18/08 - Strength circuit - All exercises done for 5 reps, 15 seconds between each exercise, about 1 minute and half between circuits.

Circuit #1
1) DB bench - 30
2) Front squat - 95
3) BB row - 95
4) Snatch grip deadlift - 125

Circuit #2
1) DB bench - 40
2) Front squat - 115
3) BB row - 115
4) Snatch grip deadlift - 145

Circuit #3
1) DB bench - 50
2) Front squat - 135
3) BB row - 135
4) Snatch grip deadlift - 175

Circuit #4
1) DB bench - 60
2) Front squat - 155
3) BB row - 155
4) Snatch grip deadlift - 195

Circuit #5
1) DB bench - 70
2) Front squat - 175
3) BB row - 175
4) Snatch grip deadlift - 225

Super set - All exercises done for 12 reps, super set repeated 3 times, about 45 seconds rest between super sets

1) Wood chop - 50
2) Cable curl - 50
3) Push down - 70

Cardio - 30 minutes treadmill - 3 incline, 3.1 speed

Todays workout was brutal. Got the idea for this circuit from an article on T-nation today. Im sore as hell right now, this workout was no joke. Overall a great workout, just a very very hard one.

View 1
08-19-2008, 12:51 AM
That looks like a rough workout. You must be incredibly conditioned.

I hear you on the diet bit. I'm trying to drop a couple of pounds myself and it's tough to stay strict all the time, but I guess it just comes down to how much you really want it.

Actually my conditioning is not very good at all, that is why I am doing this type of training. As much as I enjoy lifting heavy, I will be 32 next month and im thinking long term and my overall health, and for what I want this type of training fits my needs. Im happy to say that I can deadlift and squat as much as I can, but I cant even run a mile straight right now, and that bothers me.

Jorge Sanchez
08-19-2008, 09:00 AM
Wow, just reading that is making my heart race. It looks like fun in the worst kind of way.

If you're not in great shape now, I'd imagine you will be in short order after following those kinds of workouts. Have you thought about giving the crossfit WOD's a try?

View 1
08-19-2008, 01:43 PM
Wow, just reading that is making my heart race. It looks like fun in the worst kind of way.

If you're not in great shape now, I'd imagine you will be in short order after following those kinds of workouts. Have you thought about giving the crossfit WOD's a try?

Fun is not how I would describe it, more like hell on earth lol...

Yeah its going to take months and months but in time my conditioning will greatly improve. I have thought about crossfit wod's but I am not on the level to be able to do most of them right now. In the future I may do some, but I want to include more heavy lifting than crossfit does that is why I work out the way I do, but when I am more conditioned I will do some of the wods.

View 1
08-20-2008, 05:34 PM
08/20/08 - Metabolic workout

BW circuit - all exercises done for 5 reps, no rest between exercises, and no rest between circuits

1) Dips
2) Hanging leg rasies
3) Fat man row
4) Squat

Circuit #2 - 10 reps per exercise, minute rest between circuits, circuit repeated 3 times

1) BB thrusters - 45
2) Two hand DB swing - 25

Circuit #3 - 15 reps per exercise, minute between circuits, circuit repeated 2 times

1) Precor cable chest press ( unilateral machine ) - 20
2) Precor cable seated row ( unilateral machine ) - 20
3) Hanging leg raises

120 crunches

Cardio - 30 minutes treadmill - 3 incline, 3.1 speed

I really felt like throwing up after this workout. Its ment to be very light weight and fast paced, but it was pretty taxing. Im still sore from mondays workout, I can imagine that I will be felling it tomorrow.

Jorge Sanchez
08-20-2008, 06:18 PM
Impressive workout. I'd really like to give something like this a try once I get my strength up a little bit. I don't blame you for wanting to puke.

Do you intend to keep records of your times for these workouts, so you can repeat them and see if you're progressing, or are you just going to mix it up all the time?

View 1
08-22-2008, 10:46 PM
08/22/08 - Hypertrophy

Super set #1 - 3 sets of 8 reps per exercise, no rest between exercises, 90 seconds between super sets
1) Back squat - 225
2) Dips - BW

Super set #2 - 3 sets of 8 reps per exercise, no rest between exercises, 60 seconds between super sets
1) Pulldown - 120
2) GHR - BW

Super set #3 - 3 sets of 12 reps ( 8 for delts ), no rest between exercises, 60 seconds between super sets
1) DB curl - 15
2) DB extension - 15
3) DB laterial raise - 15

Cardio - 30 minutes treadmill - 3 incline, 3.1 speed

Good workout, I was really tired all day today, didnt sleep to well last night, but the work out was good. Im gonna relax now, my whole body is sore, this new routine is no joke.

View 1
08-22-2008, 10:50 PM
Impressive workout. I'd really like to give something like this a try once I get my strength up a little bit. I don't blame you for wanting to puke.

Do you intend to keep records of your times for these workouts, so you can repeat them and see if you're progressing, or are you just going to mix it up all the time?

Thanks bro. These workouts on paper dont look like much, but man they kick my ass. I started this before a couple months ago but I went right back to powerlifting stuff cause I just couldnt let that go. Now im sticking to this until at least the end of this year, its gonna be a long rest of the year lol...

Right now im not timing them as I just started this and I have along way to go before my conditioning is considered good. My pants are all a little bit loser so thats a good thing, and my diet was great this week, just gotta keep my diet in check and Ill be good.

Jorge Sanchez
08-23-2008, 10:23 AM
I'm glad to hear that the pants are starting to fall off your ass - that's always a good sign.

And trust me, those workouts do look tough on the screen. I'm sure I'd have a tough time getting through them. But I'm sure you'll be murdering them in no time.

View 1
08-25-2008, 11:06 PM
Monday 08/25/08 - Strength

1) Deadlift - 135x5 - 225x3 - 315x1 - 365x1 - 405x1
2) DB bench - 30x6 - 40x6 - 50x6 - 60x6 - 70x6
3) V-grip pull down - 100x5 - 120x5 - 140x5 - 160x5 - 180x5 - 200x4

Cardio - 30 minutes treadmill - 3 incline, 3.2 speed

So so workout. Mentally I was not there today, had alot on my mind today. But all in all its wasnt to bad. Added a rep to each set of the db bench, did 6 sets on the pull downs for some reason??? Deadlifts werent as fast as I wanted them to be, but I wanted to pull 405 so I did. Cardio was boring, my mp3 player died, and tv sucked, ended up watching tennis for the 30 minutes. Oh well manana is a new day.

View 1
08-25-2008, 11:07 PM
I'm glad to hear that the pants are starting to fall off your ass - that's always a good sign.

And trust me, those workouts do look tough on the screen. I'm sure I'd have a tough time getting through them. But I'm sure you'll be murdering them in no time.

Yeah it is a good thing, I went out saturday night and was in a rush forgot my belt and my pants were falling down all night it was pissing me off.

View 1
08-25-2008, 11:37 PM
It took me some time to decide how I wanted my current routine to be set up, and after weeks of reading everything I could find on the net I chose the layout below.

The basic layout is 3 full body workouts a week. This is the basic template. And below is the breakdown of each of the days.
Monday - Heavy
Wednesday - Light
Friday - Medium

Monday - Strength day - This consists of compound lifts, done 5x5 or anything of that nature, or strength circuits ( see post #138), and in the future some heavy lifts fallowed by plyometrics ( this is in the future when my conditioning improves).

Wednesday - Metabolic workout - This workout serves two purposes. 1) Body composition and stamina. 2) Active recovery from mondays workout. Mostly what I will be doing is circuits of body weight exercises or very light loads with high reps.

Friday - Hypertrophy/Conditioning - This day is designed to increase muscle mass, and improve over all conditioning, loads wont be to heavy, but far from light either. I plan on doing alot of complexes and or super sets of either antagonists muscle groups or super setting upper and lower body parts.

I plan to say with this training templete until at least the end of the year. The main thing will be listening to my body to make sure I dont start to over train.

Jorge Sanchez
08-26-2008, 08:07 AM
Looks very good to me. You should make some good progress.

View 1
09-04-2008, 11:22 PM
Well my computer got a virus and it crashed my windows so its now in the process of getting redone. So I have no internet access unless I go to someones house ( like right now ). Im still at the gym, ill be posting again hopefully again shortly.

killxswitch
09-05-2008, 05:09 AM
Arg. Good luck with the computer problems. Stop the porn surfing and these things won't happen!

View 1
09-10-2008, 11:47 PM
Arg. Good luck with the computer problems. Stop the porn surfing and these things won't happen!

Ha ha... I wished I got it from looking at porn, I got it off a link on a forum I go to, the virus is called "antivirxp08" and you dont want it. I didnt have any anti virus software so that didnt help, plus the damn virus automatically downloads onto your comp. **** sucks...

My gym time this week is being cut short, as tomorrow is my birthday and I be getting stupid drunk ( at my friends expense, for they will be buying me many shots of patron ) and I will be spending a couple days recouperating lol...

The last week I have felt pretty weak, and im not sleeping very well, so I havent gone full force in the gym. When my comp is fixed ill post all my recent workouts.

View 1
09-24-2008, 09:48 PM
Reserved for last couple weeks of workouts once my lazy ass transfers them from paper to here....

View 1
09-24-2008, 09:54 PM
Wednesday 09/24/08

1) Hang clean to push press ( this was done as one rep ) - 95 - 4 sets of 5 reps

Superset #1 - 4 sets of 6 reps ( 6 reps per leg on step ups )
1) Bench press - 115
2) Step up knee raise - BW

Superset #2 - 4 sets of 6 reps ( 12 for crunches )
1) Precor seated row ( unilaterial machine ) - 70
2) Seated crunch - BW

Cardio - 20 minutes on treadmill - 3.2 speed, 3.5 incline

I took a week off the gym as it was birthday on the 11th and I ummm well partied for over a week straight lol....

Today's workout felt pretty good, my legs and traps are sore right now. As little rest as possible was taken between sets, and I took 3-4 minutes between each exercise. My bench still sucks, I think going a little lighter and working on my form will help in the long run though.

View 1
09-24-2008, 10:07 PM
I really miss lifting heavy, I also realized with the routine I was trying to do the last couple of weeks is a little much for my level right now so im gonna simplify it.

Heavy or explosive lift ( olympic lift )

2 super sets ( or complex's ) reps and weights to vary on energy level that day.

Fallowed by cardio.

This will still be done 3 times a week. I am going to focus on making the most of my workouts, sometimes less is more. Im also going to keep some core supersets and repeat them so I can track my gains easier . I am also going to start uping my protein intake.

Im going thru some hard times again and Ive been drinking alot lately. My diet is ok, but I eat more garbage food when im depressed. Im trying to simplify alot of things in my life as I am very short tempered and extremly stressed out. Things will get better I just need to stay focused. I have no doubts I will come out of this mentally stronger, its just day by day for right now.

Jorge Sanchez
09-25-2008, 07:17 AM
Happy belated birthday. Your workout looks tough, as always. Good luck sorting through your personal stuff - I'm sure you'll make it through stronger, both mentally and physically.

View 1
09-26-2008, 11:06 PM
Friday 09/26/08

Deadlift - 135x5 - 225x5 - 315x5 - 365x5

Superset #1 - 4 sets of 6 reps ( 15 for crunches ) 1 minute rest between sets
1) Pulldown - 150
2) Cable crunch - 100

Superset #2 - 3 sets of 8 reps - 1 minute rest between sets
1) DB swing - 65
2) DB floor press - 55

Cardio - 15 minutes eliptical - 10 minutes rowing

Got a lil 24 bug yesterday, took off work today, I felt better this evening but felt bad this morning. Workout was good, very draining. My grip started to slip on the last set of deadlifts was kinda hard to hold on to but I did. 100 pound cable crunches suck lol...Went heavier on the DB swing and I felt I could actually explode easier with that weight before it was to lift to be as explosive as I wanted to be. I like this new set up simple easy and to the point, this is going to stay.

View 1
09-26-2008, 11:08 PM
Happy belated birthday. Your workout looks tough, as always. Good luck sorting through your personal stuff - I'm sure you'll make it through stronger, both mentally and physically.

Thanks jorge. I decided that I am going to stop drinking, Ive been thinking about it for awhile and now I am going to. And yes I will come out of this stronger, it will just take time thats all.

Jorge Sanchez
09-27-2008, 05:01 PM
Awesome deadlifts! Quitting drinking will certainly help on all fronts. Good on you for making that decision.

View 1
09-30-2008, 12:39 AM
Monday 09/29/08

Bench press - 95x5 - 115x5 - 135x5 - 145x5 - 155x5

Superset #1 - 3 sets of 8 reps ( 10 for rows ) 1 minute rest between sets
1) Front squat - 135
2) BB row - 125

Superset #2 - 2 sets of 10 reps - 1 minute rest between sets
1) Wood chop - 100 ( 10 reps per side )
2) Pushdown - 70
3) Bench crunches
4) Cable curl - 50

Not so good workout. Im just about over the bug I had all last week and right before the gym boom it hits me, I almost stayed home but decided to hit the iron. Wanted to hit this workout a little harder but I physically did not have the energy, I had to skip the cardio as I was and still am completely drained right now, gonna take some meds and go to sleep.

View 1
09-30-2008, 12:40 AM
Awesome deadlifts! Quitting drinking will certainly help on all fronts. Good on you for making that decision.

Deadlifts are by far my favorite exercise I love the challenge and pain they bring.

Jorge Sanchez
09-30-2008, 10:06 AM
Don't worry about the workout. Get some rest and get back into it when you're feeling better.

View 1
10-01-2008, 10:44 PM
Wednesday 10/01/08

Hang clean to push press ( this was done as one rep )
100 - 4 sets - 5 reps each set

Superset #1 - 4 sets of 10 reps - 1 minute rest between sets
1) Precor seated row ( unilaterial machine ) - 50
2) Seated crunch - BW

Superset #2 - 3 sets of 10 reps - 1 minute rest between sets
1) Box squat ( 18 inch box ) 135 - 1-2 second deload at bottem than explode up
2) Push up - BW

Cardio - 15 minutes eliptical - 15 minutes seated bike


Good workout. I felt drained when I went in and thought the workout would suck but it turned out good. I really like the hang clean to push press combo, there brutal but I love it. I kept banging the bar on my left knee for some reason when I would reset to do my next rep so I have a nice big bruise now. This is also the first time I did box squats in along time, they felt great, im definitely going to keep them in the rotation from now on.

View 1
10-01-2008, 10:46 PM
Don't worry about the workout. Get some rest and get back into it when you're feeling better.

I still hate ****y workouts though. I just need more sleep, I dont sleep enough, my insomnia is still acting up.

borracho
10-03-2008, 10:00 AM
Good on you for 86ing the drinking...my roommate/best friend just gave that up about 9 months ago and he is doing much better in life as a result...nothing is more satisfying than seeing a person change their life around.

And nice job on the DLs....365x5 looks fun!

Jorge Sanchez
10-03-2008, 07:57 PM
My heart races just reading your workouts. Nice stuff.

View 1
10-03-2008, 10:29 PM
Friday 10/03/08

Squat - 95x5 - 135x5 - 185x5 - 225x5 - 275x5 - 315x3

Superset #1 - 4 sets of 5 reps ( 10 for crunches ) 1 minutes rest between sets
1) Bench press - 135
2) Seated crunch - bw

Superset #2 - 3 sets of 8 reps ( 48 steps for farmer walk ) 1 minute rest between sets
1) V-grip seated row - 150
2) DB farmers walk - 70 DB each hand

Did a couple sets of preacher curls too

Cardio - 15 minutes treadmill

Todays workout was brutal. The last set of squats took alot out of me, but it was worth it. The seated rows to farmers walk was midevil torture!!! Im pretty drained right now, just gonna relax watch a movie and go to sleep.

View 1
10-03-2008, 10:32 PM
Good on you for 86ing the drinking...my roommate/best friend just gave that up about 9 months ago and he is doing much better in life as a result...nothing is more satisfying than seeing a person change their life around.

And nice job on the DLs....365x5 looks fun!

It was the right choice, I will drink again some time in the future but for now its gone, the gym is more important. And I love deadlifts, my main goal is to deadlift 500 one day, right now I just want to improve my conditioning and lose some weight.


My heart races just reading your workouts. Nice stuff.

Yes they suck lol... Its a great change of pace compared to what I was doing before, I will say I have alot more respect for the crossfit guys now.

Jorge Sanchez
10-04-2008, 08:13 AM
Very strong squatting. Nice work, Jefe.

View 1
10-06-2008, 09:58 PM
Monday 10/06/08

DB bench press ( low incline ) - 20x10 - 35x5 - 45x5 - 55x5 - 65x5 - 70x5 - 70x5

Superset #1 - 3 sets of 8 reps ( 15 for squats ) 1 minute rest between sets
1) 1 arm DB row - 65
2) Squat - BW

Superset #2 - 3 sets of 8 reps ( 10 for crunches )
1) Hang - snatch grip high pull - 80
2) Seated crunches

Cardio - 30 minutes treadmill - 3.5 incline - 3.2 speed

So so workout. I slept 11 hours last night ( most I slept in one night on weeks ) and I woke up just out of it. I didnt work today and was just flat out lazy all day. It is what it is....

View 1
10-06-2008, 10:00 PM
Very strong squatting. Nice work, Jefe.

The squats felt very good, the funny thing is I almost didnt squat I was thinking of doing some low rack pulls, glad I squated.

borracho
10-07-2008, 12:08 PM
Man...I am super jellous of that sleep. *******! ...although 11 hours is probably just as useless (to me) as 4 hours...but just the thought of it...mmmm.

Nice inclines.. I hate BB incline..DB's are fun though. Nice work buddy.

View 1
10-09-2008, 01:51 AM
Wednesday 10/08/08

Hand clean to push press ( this was done as one rep )
95x5 - 100x5 - 105x5 - 110x5

Superset #1 - 4 sets of 11 reps - 1 minute rest between sets
1) Precor seated row ( unilaterial machine ) - 50
2) Seated crunch - BW

Superset #2 - 3 sets of 10 reps - 1 minute rest between sets
1) Box squat - 150 - 2 second deload at bottem
2) Dips - BW

Cardio - 15 minutes arc trainer

Good workout. I worked 12 hours today so I hit the gym super late ( just got home ). I took a caffeine pill before the gym and that helped. I stopped the hang clean to push press after the 4th set as my form was really breaking down, just wasnt good today. I repeated last wednesdays workout and added a rep to each set in the first superset, and added 15 more pounds and a longer delaod on the squats on the second superset.

View 1
10-09-2008, 01:53 AM
Man...I am super jellous of that sleep. *******! ...although 11 hours is probably just as useless (to me) as 4 hours...but just the thought of it...mmmm.

Nice inclines.. I hate BB incline..DB's are fun though. Nice work buddy.

I wish I could sleep like that all the time, I have really bad insomnia, it sucks. I hate benching, I prefer dumbbells, but the bench has its place too.

borracho
10-09-2008, 08:05 AM
Nice work out...it is definately hard to just make it into the gym after work some times..so I feel your pain. I should look into caffeine pills...I know that'd help me out a lil bit.

Jorge Sanchez
10-09-2008, 09:01 AM
Looks good. Do you find your workouts are starting to get any easier?

View 1
10-10-2008, 10:52 PM
Friday 10/10/08

Deadlift - 135x5 - 225x5 - 315x5 - 385x4

Superset #1 - 3 sets of 20 reps ( 15 for crunches ) 1 minutes rest between sets
1) DB bench press - 20 1st set - 30 2nd set - 40 3rd set
2) Seated crunch

Superset #2 - 3 sets of 10 reps - 1 minutes rest between sets
1) Cable swing - 100
2) Facepull - 100

Couple sets of curls for the hell of it...

Cardio - 30 minutes seated bike

Good workout. I slept very little last night and felt drained all day, at least I have a 3 day weekend. Deadlifts felt good, I didnt have the speed I normally do, I have noticed this ever since I switched to this routine. Everything else felt pretty good.

View 1
10-10-2008, 10:55 PM
Nice work out...it is definately hard to just make it into the gym after work some times..so I feel your pain. I should look into caffeine pills...I know that'd help me out a lil bit.

I took another caffeine pill today and it helps but its not a day and night difference that I have noticed so far.


Looks good. Do you find your workouts are starting to get any easier?

Yeah they are getting easier, which sucks cause that means I have to make them harder!!! This routine is very draining, so when I have a bad day its alot harder than any other routine I have done.

Jorge Sanchez
10-11-2008, 05:03 PM
Awesome deadlifts, Jefe. The rest of the workout looks brutal too.

View 1
10-13-2008, 09:40 PM
Monday 10/13/08

1) Bench press - 95x5 - 115x5 - 135x5 - 145x5 - 155x5 - 165x5

2) Box squat - 95x5 - 135x5 - 185x5 - 215x5 - 2-3 second deload at bottem

3) Hammer strength high row ( plate loaded ) 50x5 - 100x5 - 150x5 - 200x5 - 250x5 - 300x3

4) DB farmer walk - 60 - between 70-80 steps, this was repeated 3 times

Cardio - 5 minutes Life fitness summit trainer ( this thing is pure evil ) - 15 minutes treadmill - 10 minutes eliptical

The gym I belong to ( local chain here in California ) has 3 gyms in my city, and they opened a 4th smaller one. I wanted to check it out so I went there today to work out. Its WAYYYYY smaller than the one I normally go to ( the free weight area in my gym is bigger than the free weight are plus machine area of this gym combined ). But the trade off is my gym is the biggest in the city so its always packed, go between 4-7 and its just to packed, this gym was perfect. It was really nice, all rubber weights and dumbbells etc... Because space was tight I decided to just go back to my old routine for a day.

The bench felt great today. The bars at my gym are different from the ones at this gym. I need to find some pics to show what I mean, there a little smaller in diameter, and the rings are in totally different places on the bar. First time I benched over 155 since I hurt my rotater cuff a lil over a year ago. The box squats were good, my lower back is still sore from deadlifting on friday so that is why I didnt go heavier. My gym has the hammer strength high row but its the cable version, I prefer the plate loaded one so I did this to switch it up.

My book is now over lol...

P.S. Life fitness summit trainer is pure evil, 5 minutes killed me:mad:

View 1
10-13-2008, 11:31 PM
Awesome deadlifts, Jefe. The rest of the workout looks brutal too.

Thanks as always jorge, my lower back still hurts today from them. I need to order a belt soon, been looking at inzer.com.

borracho
10-14-2008, 08:07 AM
yea...super deads..it feels like I've been missing out on an important part of life for the last week since I really have not been able to work out.

Jorge Sanchez
10-14-2008, 11:15 AM
Good stuff at the new gym! I can't wait to see what you can pull with a belt.

View 1
10-16-2008, 03:52 AM
Wednesday 10/15/08

Hand clean to push press ( this was done as one rep )
105 - 6 sets of 4 reps

Superset #1 - 3 sets of 10 reps - 1 minute rest between sets
1) Feet elevated push ups ( off 18 inch box ) - BW
2) Seated crunches

Superset #2 - 3 sets of 10 reps - 1 minute rest between sets
1) Cable swing - 100
2) Facepull - 100
3) Ball slam - 8lb medicene ball

Cardio - 30 minutes arc trainer

Super late workout, just got home its 2:45am and I have to be at work in about 5 hours. Todays workout just didnt seem like I was all there. Had one of the worst days Ive had all year yesterday ( work related, **** my job ) and well I guess it just carried over. Manana is a new day, just have to go from there.

View 1
10-16-2008, 03:55 AM
yea...super deads..it feels like I've been missing out on an important part of life for the last week since I really have not been able to work out.

That sucks bro, I hate it when I cant work out. Hopefully you can somehow.


Good stuff at the new gym! I can't wait to see what you can pull with a belt.

Yeah im going to order one here soon, Ive never squated or deadlift with a belt so it will be a little adjustment, but I know my maxes will increase, and I cant wait for that!!!

View 1
10-17-2008, 10:08 PM
Friday 10/17/08

Rack Pull ( knee high ) - 135x5 - 225x5 - 315x5 - 405x5 - 500x5

DE Bench - 95 - 8x3

Superset #1 - 4 sets of 10 reps ( 15 for crunches ) 1 minutes rest between sets
1) Precor seated row ( unilaterial machine ) - 60
2) Seated crunches

Superset #2 - 3 sets of 10 reps - 1 minutes rest between sets
1) JM press - 60 ( 1 second pause at bottem then expolde up )
2) Single arm preacher curl - 25

Cardio - 30 minutes treadmil - 3.5 incline - 3.2 speed

Good workout. I felt out of it before I went to the gym and the workout was good, but its weird I just didnt feel the intensity I normally do even though all the lifts were good. Haven't rack pulled in awhile so i threw them in ( didnt feel like squating today ) threw in some DE benching for the heck of it too.

I did get some great encouragement at the gym today. I prefer to workout out by myself, but every now and then Ill work out with certain friends, most of which are way stronger than me. Anyway one of my friends friend who I recently met and one of the biggest guys at my gym ( muscle wise ) came by right before I did my set of 500 on the rack pulls, and told me man I should have know it was you making all that noise, after I did my set he gave me alot of respect, which was coo since I really dont know him to much.

Jorge Sanchez
10-20-2008, 05:49 PM
500lbs rack pull? You deserve the respect after that one. Nice work, especially if you were feeling out of it.

View 1
10-20-2008, 11:36 PM
Monday 10/20/08

No gym today, I like many other here am sick. I almost went but my stomach started acting up real bad so im just gonna take the day off.

View 1
10-20-2008, 11:37 PM
500lbs rack pull? You deserve the respect after that one. Nice work, especially if you were feeling out of it.

Thanks for the respect. Thats actually the second time I pulled that, so next time I gotta go heavier. And I think that day at the gym it was a mental thing, alot on mind as always...

borracho
10-21-2008, 01:13 PM
wow...Nice pulls bro. How is the shoulder situation doing? I've noticed that my shoulder pains have sorta moved towards the front delts..slightly worried about that. It is pretty much fine once I've warmed up during bench...but I pretty much cant do any OHP at this point.

View 1
10-22-2008, 10:00 PM
Wednesday 10/22/08

1) Eat food
2) Throw up food

Workout repeated 3 times.

My cold has now turned into the flu, throwing up, hot/cold flashes, a cough that wont go away and I cough so much im giving myself a headache. So yeah no gym today. This sucks...

View 1
10-22-2008, 10:04 PM
wow...Nice pulls bro. How is the shoulder situation doing? I've noticed that my shoulder pains have sorta moved towards the front delts..slightly worried about that. It is pretty much fine once I've warmed up during bench...but I pretty much cant do any OHP at this point.

Thanks bro. Its better but somedays it still acts up. I make sure im 100% warmed up before I do any pressing motions, and do alot of rotater cuff stuff after words. I too get some pain sometimes in my front delts after benching, not sure if its related to that or not. My bench is slowing going up, so im happy but very careful when I press not to reinjure it again.

Jorge Sanchez
10-23-2008, 11:30 AM
That sucks about the flu. I'm tring to fight off a cold myself. No fun :(

View 1
10-28-2008, 12:54 AM
Friday 10/24/08

Still sick so just decided to take this entire week off. I dont view it as a bad thing, a week off every 3-4 months is a good thing.

View 1
10-28-2008, 01:03 AM
Monday 10/27/08

DB bench press - 35x5 - 45x5 - 55x5 - 65x5 - 75x5

Superset #1 - 4 sets of 5 reps ( 10 for pullover and raises ) - 1 minute rest between sets
1) Box squat - 155 - 2 second pause at bottem
2) Floor pullover - 40
3) Knee raise

Rev hyper - 3x10 - BW - 30 second rest between sets

H-rolls - 10 - 3x10 - 30 second rest between sets

Drag curls in the squat rack, yes I did, today I was that guy...

Cardio - 10 minutes treadmill - 10 minutes eliptical

My cold came back today, workout was better than I thought it would be, even more so because I took the entire week off last week. Everything felt good, I was stiff and sore all day today ( due to cold I believe ). First time I ever did floor pullovers, they felt pretty good. First time I did h-rolls in along time too, I watched the video on here about 20 times over this last week, cause before I wasnt doing them correct, now they felt perfect, really like them.

View 1
10-28-2008, 01:25 AM
Now for good and bad news.

Good news - I haven't drank in over a month now, which is the longest break in about 3 years. My family has a deep history of alcoholism and Ive had my issues with it as well. Now I have zero desire to drink and am eating better than I have all year. Ive done alot of soul searching this year, and I am more at peace with myself than I have ever been which is a very good thing.

Bad news - Well the last time I weighted myself was early this year and I was 245. Well today I decided to weigh myself and I am 260. My pants are losser ever since I started this new routine, but I do have a pair of dress pants that I could wear in january ( they were tight but I could wear them ) that I cannot button now, so I know that my waist is bigger than before. I have gained alot of muscle in the last year and alot of fat too. My back is wider than it has ever been, but my lower back and mid to lower back have alot of fat on them. I never take weight as in indicator of where I stand, but the last time I was 260 I was flat out fat, wearing 42 pants, xxl shirts, now im in 38 pants and wear xl, so I know its more muscle mass, I guess its just a mental thing with me.

I decided to post some pics to show where I am currently at let me know what you think. These are both pretty recent.

View 1
10-28-2008, 01:28 AM
That sucks about the flu. I'm tring to fight off a cold myself. No fun :(

Yeah it seems like everyone is sick right now.

Jorge Sanchez
10-28-2008, 09:14 AM
It sounds like you're headed in the right direction, dude. Fighting addiction is not an easy thing, but you know how to lose the weight.

You look like you could lose a few pounds in those pics (who couldn't) but I certainly wouldn't say you're fat.

Solid workout. Sucks that your cold came back.

borracho
10-28-2008, 10:05 AM
Now for good and bad news.

Good news - I haven't drank in over a month now, which is the longest break in about 3 years. My family has a deep history of alcoholism and Ive had my issues with it as well. Now I have zero desire to drink and am eating better than I have all year. Ive done alot of soul searching this year, and I am more at peace with myself than I have ever been which is a very good thing.

Bad news - Well the last time I weighted myself was early this year and I was 245. Well today I decided to weigh myself and I am 260. My pants are losser ever since I started this new routine, but I do have a pair of dress pants that I could wear in january ( they were tight but I could wear them ) that I cannot button now, so I know that my waist is bigger than before. I have gained alot of muscle in the last year and alot of fat too. My back is wider than it has ever been, but my lower back and mid to lower back have alot of fat on them. I never take weight as in indicator of where I stand, but the last time I was 260 I was flat out fat, wearing 42 pants, xxl shirts, now im in 38 pants and wear xl, so I know its more muscle mass, I guess its just a mental thing with me.

I decided to post some pics to show where I am currently at let me know what you think. These are both pretty recent.




Wow dude...you and are are pretty similar in size. At my heaviest I was 285...which was also my weakest. I couldnt even do 205 on the bench once at that point, and I'd never even thought of doing squats or deads. I have been down to 235 (about a year and a half ago) and strength was about the same as at 285. I found "balance" at 240-250 and then all of a sudden I've jumped up to 260ish as of now. All my cloths still fit (from when I was 235..NOT 285) though some jeans are a bit tighter on the legs..which I take as a good sign...though they are all a bit less loose around the waist. oh well. The cool thing is that some of my button up shirts have gotten super tight on my upper back...must be all the deads and rows..thanks coke!

I am glad to hear you're doing well with the drinking thing. My best friend is an alcoholic, and he has not had anything to drink since february...he has turned his life around for sure and it is a beautiful thing to be able to see it and be part of seeing some one reach their potential. Alcoholism runs in my family too, so I've really not touched it since I was in high shool which is approaching 9 years now. Anyway, keep it up dude...looks like you're doing fine and dandy.

View 1
10-28-2008, 07:30 PM
It sounds like you're headed in the right direction, dude. Fighting addiction is not an easy thing, but you know how to lose the weight.

You look like you could lose a few pounds in those pics (who couldn't) but I certainly wouldn't say you're fat.

Solid workout. Sucks that your cold came back.

When I dropped from 260 to 204 before I stopped drinking and got my diet in check, so if I do that again I know I will have the same results. I dont think im fat, but I do need to lose weight, in person I am very solid, but no one I have asked considers me fat, but I do have the whole mental thing about it.


Wow dude...you and are are pretty similar in size. At my heaviest I was 285...which was also my weakest. I couldnt even do 205 on the bench once at that point, and I'd never even thought of doing squats or deads. I have been down to 235 (about a year and a half ago) and strength was about the same as at 285. I found "balance" at 240-250 and then all of a sudden I've jumped up to 260ish as of now. All my cloths still fit (from when I was 235..NOT 285) though some jeans are a bit tighter on the legs..which I take as a good sign...though they are all a bit less loose around the waist. oh well. The cool thing is that some of my button up shirts have gotten super tight on my upper back...must be all the deads and rows..thanks coke!

I am glad to hear you're doing well with the drinking thing. My best friend is an alcoholic, and he has not had anything to drink since february...he has turned his life around for sure and it is a beautiful thing to be able to see it and be part of seeing some one reach their potential. Alcoholism runs in my family too, so I've really not touched it since I was in high shool which is approaching 9 years now. Anyway, keep it up dude...looks like you're doing fine and dandy.

I have tree trunks for legs I swear, so I know what you mean when it comes to pants. And just like you ever since I started deadlifting heavy and doing rows ( correctly ) my back has blown up. Ive noticed it more in the last couple months, its a good thing though, minus the lower fat I now have on my lower back??? ( guess it just matches my gut and love handles ).

As for the drinking I made the best choice to stop. I still have people calling me every other day to go out ( yes I have quite the reputation which I look at as a bad thing now ) and drink and I keep telling them no, I guess they think im lying or something, oh well theyll soon learn.

Thanks both of you for the feed back and the constant feed back, I appricate it. Im off to my best friends bday dinner now, gonna have to listen to a bunch of drunks lol....

Jorge Sanchez
10-28-2008, 07:53 PM
I know how you feel about the friends constantly calling. I never would've considered myself an alcoholic, but I certainly smoke a lot of weed in my day and I could knock back a drink or two on the weekends. First I stopped smoking and my friends would constantly call me up to smoke. It stopped after about a month when the novelty of trying to get me to do it again wore off. I stopped partying so much about a year or two after and the same sort of thing happened. You'll look back at this time 6 months to a year from now and realize that this was the first step in a huge transformation, and I don't just mean physically.

borracho
10-28-2008, 09:31 PM
I didnt get the name borracho by being sober. Thinking back to HS is sad, and I will just leave it at that..though minus the drinking and smoking, it was a blast. The job I am in now kinda restricts any over indulgence of substances, legal or illegal.

Have a good time at the party...have fun watching the drunks! It usually makes me feel better about my self...sorta.

View 1
10-29-2008, 07:07 PM
Wednesday 10/29/08

1) Front squat - 95x5 - 115x5 - 135x5 - 155x5

2) Push press - 65x5 - 95x5 - 105x5 - 115x5

3) Deadlift - 135x5 - 225x5 - 315x5

4) Rev grip BB row - 95x5 - 115x5 - 135x5 - 160x5 - 205x4

5) DB shrug - 120x10 ( 1-2 second hold at top )

6) Wood chops - 52 - 2x10

Cardio - 15 minutes precor elliptical - 20 minutes arc trainer - 400+ calories burned.

Good workout. Went to the newer gym today so no supersetting. Man they do not use the a/c in there, it was really warm ( just like last time ). I never left the power rack for the first 4 exercises, I did them back to back with very little rest. Im just going to go ahead and write my name on the power rack at this gym and my other gym because im always in it.

View 1
10-29-2008, 07:14 PM
I know how you feel about the friends constantly calling. I never would've considered myself an alcoholic, but I certainly smoke a lot of weed in my day and I could knock back a drink or two on the weekends. First I stopped smoking and my friends would constantly call me up to smoke. It stopped after about a month when the novelty of trying to get me to do it again wore off. I stopped partying so much about a year or two after and the same sort of thing happened. You'll look back at this time 6 months to a year from now and realize that this was the first step in a huge transformation, and I don't just mean physically.

I was cheech and chong on high school myself, by the time I was 18 I had only drank about 5 times. I didnt really start drinking till I was 25 and it was all bad after that. I dont think there is anything wrong with a drink here and there, but not 5-7 days a week like I was. And yes your right this is the first step.


I didnt get the name borracho by being sober. Thinking back to HS is sad, and I will just leave it at that..though minus the drinking and smoking, it was a blast. The job I am in now kinda restricts any over indulgence of substances, legal or illegal.

Have a good time at the party...have fun watching the drunks! It usually makes me feel better about my self...sorta.

Well no one got to drunk so i couldnt really laugh at anyone, how ever the service sucked and we all complained and didnt leave a tip ( yeah it was bad ). Yeah I can say I had fun too, and I did, but im not at that level anymore time to focus more on the gym like I should have been doing all along.

borracho
10-29-2008, 08:19 PM
Nice rows dude! I am re-falling in love with them myself...itd been a long time till this month and I am lovin it!

Jorge Sanchez
10-29-2008, 08:23 PM
Nice workout. Numbers look impressive.

View 1
10-29-2008, 08:42 PM
Little known fact about me, my original dream was to be a chef, after really thinking about it I decided against it, as I knew I would not have been happy doing that for the rest of my life, and yes I did make the right choice. I cook pretty plain and simple for the most part. I do still cook up a great dinner every now and then so I decided to tonight.

Todays menu: Tri tip with cream Madeira wine sauce topped with sauteed mushrooms, and garlic herb green beans.

http://i108.photobucket.com/albums/n34/sainteljefe/Chef%20Jefe/100_0324-1.jpg

And yes it was BOMB!!!

View 1
10-29-2008, 08:43 PM
Nice rows dude! I am re-falling in love with them myself...itd been a long time till this month and I am lovin it!

I read them in your journal so I decided to do them as I have not done them in along time, and yeah there great.


Nice workout. Numbers look impressive.

Thanks jorge.

borracho
10-29-2008, 09:27 PM
haha, weird dude..weird. I was that kid that had very little direction in my life in high school. I knew I hated math...and that steered me away from the engineering/sciences...which is a shame...and strangely enough I work in a national laboratory on an accelerator..HAH!!-who says you need math to do engineering work! Anyway, I was working at my aunts restaurant at that point and loved it...so, naturally I started looking into coulinary schools..thankfully I got a glimpse into the typical "chefs" life over the next two years and it didnt really appeal to me after that. Anyway, that dinner looks awesome...tri tip is the ****! If I get this job that I applied for, I will be working 4 10 hour days so I'd have every friday off...I was half way thinking about getting a friday night job at one of the nicer restaurants as griller (if possible..I loooove to grill)..just cause I miss that feeling of rush hour...I am sure I would get tired of it after the first month but it'd be fun for a while :D

View 1
11-01-2008, 12:29 AM
Friday 10/31/08

1) Squat - 95x5 - 135x5 - 185x5 - 225x5 - 275x3:mad::bang::swear:

2) BB Floor press - 95x5 - 115x5 - 135x5 - 150x5 - 165x5

3) Pulldown - 50x10 - 80x5 - 110x5 - 140x5 - 170x5

Cardio - 30 minutes precor elliptical - 310 calories burned

Workout time 9:45pm

Decent workout. I got off work went home changed and headed straight to the gym so no time to relax ( yes this is how I spent my halloween ). My legs were super tight and I had some pain in my knees. I hit 315x3 on 10/03 so my squating really pissed me off today. I dont know maybe my legs were just sore from wednesday or something. First time I tried barbell floor presses ( always done DB floor presses ) and I like them alot.

View 1
11-01-2008, 12:34 AM
haha, weird dude..weird. I was that kid that had very little direction in my life in high school. I knew I hated math...and that steered me away from the engineering/sciences...which is a shame...and strangely enough I work in a national laboratory on an accelerator..HAH!!-who says you need math to do engineering work! Anyway, I was working at my aunts restaurant at that point and loved it...so, naturally I started looking into coulinary schools..thankfully I got a glimpse into the typical "chefs" life over the next two years and it didnt really appeal to me after that. Anyway, that dinner looks awesome...tri tip is the ****! If I get this job that I applied for, I will be working 4 10 hour days so I'd have every friday off...I was half way thinking about getting a friday night job at one of the nicer restaurants as griller (if possible..I loooove to grill)..just cause I miss that feeling of rush hour...I am sure I would get tired of it after the first month but it'd be fun for a while :D

Thats a trip, I still enjoy cooking but just like you I saw the so called chefs like and I wasnt feeling it. Hope u get that job 4 10s would be nice. Part time chef wouldnt be so bad, I almost thought about bartending again part time ( use to do that too in my mid twenties ) cause my job is not paying enough right now, I need out of sales.

Jorge Sanchez
11-01-2008, 11:00 AM
That plate looks tasty.

Don't worry about the squats, I'm sure it was just an off day. You'll be repping 3pps again before you know it.

View 1
11-04-2008, 01:05 AM
Monday 11/03/08

1) Squat - 95x5 - 165x5 - 245x5 - 245x5 - 245x5

2) Bench press - 95x5 - 135x5 - 150x5 - 150x5 - 150x5

3) Precor cable press ( unilaterial machine ) - 30x15 - 30x15

4) Rev grip BB row - 95x5 - 135x5 - 175x5 - 175x5 - 175x5

5) H-rolls - 12.5x15 - 12.5x15 - 12.5x15


Cardio - 30 minutes arc trainer - 414 calories burned

Decent workout. My left calf has been hurting pretty badly since saturday, not sure what I did. When I stand I put my weight on my left leg, so I have been trying to stay off it. I was almost scared to squat today but I went for it anyway. Its tight right now, well see how it feels tomarrow. I almost dumped my first set of 245, some jackass tried to incline to much without a spotter, he yelled when he dropped it on his chest and like 4-5 guys ran over to help him. He yelled so loud and out of no where it startelled me so I had to pause for a couple seconds than I finished my left 3 reps. Bench felt good off my chest, mid point and lockout it slowed down. Im gonna keep BB floor pressing on fridays for a couple weeks to see if that helps.

View 1
11-04-2008, 01:08 AM
That plate looks tasty.

Don't worry about the squats, I'm sure it was just an off day. You'll be repping 3pps again before you know it.

Yeah the squats felt better today, but still lacked the speed coming up that I wanted. The last set I pushed off the back off my feet more and all 5 reps flew up. I have a habit of leaning forward when I squat, but im slowing breaking that habit.

borracho
11-04-2008, 07:19 AM
I have a habit of leaning forward when I squat, but im slowing breaking that habit.

I have the same bad habbit...and it takes (me) a long time to get back in the groove, even after just a short break of doing them. I think last night was the first decent (as far as form goes) set of squats I've done since late september!

Nice workout..I really need to give those H-rolls a shot..how are you liking them?

Jorge Sanchez
11-04-2008, 08:50 AM
Sitting back makes a huge difference. I think a lot of people (myself included) have a tendency to lean forward when the weight gets heavier. I really have to remind myself of a couple cues on the way down to stay in the proper position. Concentrating on pushing my knees out really helps, I find.

Nice session, dude. You're hardcore for squatting.

View 1
11-04-2008, 01:04 PM
I have the same bad habbit...and it takes (me) a long time to get back in the groove, even after just a short break of doing them. I think last night was the first decent (as far as form goes) set of squats I've done since late september!

Nice workout..I really need to give those H-rolls a shot..how are you liking them?
I really like the H-rolls, ive always pretty much done face pulls for rear delts ( never really cared for any type of rear lateral raise ) but since this is also hitting and helping my rotater cuff at that same time its even better.

This is the post about them, I watched that video non stop for a week to mkae sure I got the motion down correct.
http://www.wannabebigforums.com/showthread.php?t=109399


Sitting back makes a huge difference. I think a lot of people (myself included) have a tendency to lean forward when the weight gets heavier. I really have to remind myself of a couple cues on the way down to stay in the proper position. Concentrating on pushing my knees out really helps, I find.

Nice session, dude. You're hardcore for squatting.

Thanks jorge. I dont think ive ever pushed my knees out, I should give that a try. The last set when I sat back more, the weight just flew up, I need to squat like that every time.

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11-05-2008, 04:33 PM
Wednesday 11/05/08

1) Deadlift - 135x5 - 225x5 - 315x5 - 315x5 - 315x5

2) OH press - 65x8 - 100x5 - 100x5 - 100x5

3) Standing cable curls - couple sets

4) Bunch of crunches

Cardio - 10 minutes Arc total trainer - 20 minutes precor elliptical - 356 calories burned

Workout time - 1:30pm

Good workout, felt a little tired. The sets of deadlifts where easier than I thought ( compared to a 5 rep max I mean ), but im sure when I start adding weight they will get harder. I need to add more weight to the OH presses next time.

Jorge Sanchez
11-05-2008, 04:59 PM
That's a lot of deads. Looks like a very taxing workout. Nice work.

View 1
11-05-2008, 05:02 PM
That's a lot of deads. Looks like a very taxing workout. Nice work.

Actually it wasn't to bad, I think though that may wear me out in the long run, may stick to 4 sets instead of 5, which is what Ive always done. Thanks for the feedback like always.

View 1
11-05-2008, 05:02 PM
Went to the new gym today, took some pics on my cell phone for fuzzy post in the powerlifting forum so might as well post them here too. There is also a bunch of machines between the free weight area and the cardio area I just didnt take any pics.

http://i108.photobucket.com/albums/n34/sainteljefe/Iron/PIC-0172.jpg
http://i108.photobucket.com/albums/n34/sainteljefe/Iron/PIC-0173.jpg
http://i108.photobucket.com/albums/n34/sainteljefe/Iron/PIC-0174.jpg
http://i108.photobucket.com/albums/n34/sainteljefe/Iron/PIC-0175.jpg
http://i108.photobucket.com/albums/n34/sainteljefe/Iron/PIC-0176.jpg
http://i108.photobucket.com/albums/n34/sainteljefe/Iron/PIC-0177.jpg

borracho
11-05-2008, 07:40 PM
Nice work out dude...so you were not a huge fan of the 3 working sets huh? I said this to jorge and I will say it again..I reeeaaally need to start doing the OH stuff again..or at least some form of shoulder work. I am just super worried I will mess it up more than it is

Coke
11-06-2008, 05:14 AM
Wow man, I'm liking that facility.

View 1
11-06-2008, 01:04 PM
Nice work out dude...so you were not a huge fan of the 3 working sets huh? I said this to jorge and I will say it again..I reeeaaally need to start doing the OH stuff again..or at least some form of shoulder work. I am just super worried I will mess it up more than it is

For the most part I have always just pyramided my way up to one heavy work set. After thinking about it alot lately I think the 3 work sets will work good for me as my main goal is to lose weight so this will help me to maintain my current strength without taxing me physically as Ive lowered my calorie intake.


Wow man, I'm liking that facility.

I like it more and more everytime I go, its way smaller than my other gym ( the free weight section in my other gym use to be a basket ball court its huge ) but its less crowded and has everything I need.

View 1
11-06-2008, 07:13 PM
Thursday 11/06/08

Cardio day - 20 minutes elliptical - 10 minutes treadmill - 10 minutes rowing - 500 something calories burned

Workout time - 5pm

Had to burn off that ben & jerry pish food ice cream I had last night...

borracho
11-07-2008, 07:19 AM
:D fatty!

How is the weight coming along? What weight are you hoping to see yourself at? I know you've mentioned it (...er, I think) I just dont recall.

View 1
11-08-2008, 12:22 AM
Friday 11/07/08

1) Precor power squat ( done as hack squat ) - 90x5 - 180x5 - 270x5 - 270x5 - 270x5

2) BB floor press - 95x5 - 115x5 - 150x5 - 150x5 - 150x5

3) Pulldown - 70x8 - 110x5 - 150x5 - 150x5 - 150x5

4) H-rolls - 20x10 - 20x10 - 20x10

5) Couple sets ez-bar curls

Cardio - 20 minutes elliptical - interval setting

Workout time - 9:45pm

Good workout. Today I decided to be a little lazy ( hey we all need a break sometimes ) and did machine squats instead of front squats. I did them on the precor super squat because you can actually go super deep on it and it puts zero strain on my lower back. Everything else felt good. Had to cut the cardio short as my gym closes at 11 so I had to leave.

View 1
11-08-2008, 12:28 AM
:D fatty!

How is the weight coming along? What weight are you hoping to see yourself at? I know you've mentioned it (...er, I think) I just dont recall.

I haven't weighed myself since last time. I was shooting for around 200. In all honesty I dont care if im 200, 220, 180 its more how I look in the mirror and how I feel about myself. I rarely weigh myself as I think people in general focus to much on a number instead of focusing on how their clothes fit and how they look. My tightest pair of dress pants fit alot loser so Im doing something right.

Jorge Sanchez
11-08-2008, 08:41 AM
Solid stuff. How are you liking the floor presses?

View 1
11-08-2008, 12:55 PM
Solid stuff. How are you liking the floor presses?

I like them alot more than the DB version. Im going to stop all direct tricep work for a month give or take and see if that helps my bench improve. I was looking back over my workouts this year, and everything has gone up except my bench. My triceps are pretty big already, my front delts are very solid as well, my chest is lagging ( muscle wise ) so I need to break down everything and see what is working and what is not. I know I wont gain alot of muscle right now as I have reduced my calorie intake but still I should be able to make small gains.

Any suggestions?

borracho
11-10-2008, 08:48 AM
I tried the DB floor presses wednesday night...not for me...I like the BB floor presses much more as well.

I dont know if you want suggestions from myself or jorge..but imma give you mine anyway. I think you ramp up too slow..or, you have too many sets before you hit your final working set. I see a lot of 95x5, 115x5, 135x5, and 155x5 ( not sure if those are the exact sets but its the basic template). I think you'd be better served to do some thing like: bar x a bunch (2x), 135x5, 165x5, 185x? and take it from there. That is how I have made jumps in the past anyway.

Jorge Sanchez
11-10-2008, 09:44 AM
I'd agree with Borracho. And I'd even say to drop some reps with your higher warm up sets. I know you have some RC issues, so this doesn't apply if you really need those extra reps for comfort/injury prevention.

Generally I'll do lots of reps at the lower weight to get the joints and muscles loose. After the first couple of warm up sets I'm usually pretty loose, so subsequent warm-up sets are just to get used to the heavier weight (instead of jumping right from 135-185, let's say, I'd do a single at 165 or something like that). That way you're not sapping your strength/energy on the warm up sets.

Also, if dips don't give you any shoulder problems I find they really help my bench. My bench goes as my dips go.

View 1
11-11-2008, 01:31 AM
Monday 11/10/08

1) Front squat - 65x8 - 95x6 - 140x5 - 140x5 - 140x5

2) Bench press - 65x8 - 105x6 - 150x5 - 150x5 - 150x5

3) Cable row ( unilaterial machine ) 100x5 - 100x5 - 100x5 ( did some light bb rows for warm up )

4) Decline bench press - 115x15 - 115x15

5) H-rolls - 15x10 - 15x10 - 15x10

Cardio - 50 minutes treadmill - incline and speed 2.5

Workout time - 10pm

Horrible workout. Yes my numbers today were good, but mentally I was not there. Ive been having alot of issues with my job ( and yes I have been looking for a new one ) and today was just unreal, so I had alot on my mind. I went super deep on the front squats and I like that better than stopping at parallel. With back squats I really dislike like going atg. Bench felt good today, havent done decline in along time, and they felt very awkward.

View 1
11-11-2008, 01:48 AM
I tried the DB floor presses wednesday night...not for me...I like the BB floor presses much more as well.

I dont know if you want suggestions from myself or jorge..but imma give you mine anyway. I think you ramp up too slow..or, you have too many sets before you hit your final working set. I see a lot of 95x5, 115x5, 135x5, and 155x5 ( not sure if those are the exact sets but its the basic template). I think you'd be better served to do some thing like: bar x a bunch (2x), 135x5, 165x5, 185x? and take it from there. That is how I have made jumps in the past anyway.


I'd agree with Borracho. And I'd even say to drop some reps with your higher warm up sets. I know you have some RC issues, so this doesn't apply if you really need those extra reps for comfort/injury prevention.

Generally I'll do lots of reps at the lower weight to get the joints and muscles loose. After the first couple of warm up sets I'm usually pretty loose, so subsequent warm-up sets are just to get used to the heavier weight (instead of jumping right from 135-185, let's say, I'd do a single at 165 or something like that). That way you're not sapping your strength/energy on the warm up sets.

Also, if dips don't give you any shoulder problems I find they really help my bench. My bench goes as my dips go.

Thanks for the advice borracho & jorge

Before I was always ramping up to one heavy set of 5. Now Ive changed that to have 3 working sets, to see how that works for me staying in the 80-85 1RM range ( with my reduced calorie intake this will be easier for me and it will help maintain muscle mass ). Before I squat, deadlift or bench, I always stretch quite a bit, and do 10-12 reps for 2 to 3 sets with just the barebell. I think your both right about not doing to many heavy sets before my work sets as it will take to much out of me, I just need to find where that is. Today everything felt good, so that is a start.

I do like dips I think they are a very underrated exercise, but half the time my shoulder does hurt after them, so I try to keep them to a minimum.

Jorge Sanchez
11-11-2008, 08:36 AM
Sweet workout. I hope you get the work situation sorted out.

Probably best to skip the dips if they give you shoulder pain.

View 1
11-12-2008, 08:51 PM
Wednesday 11/12/08

1) Deadlift - 135x6 - 225x5 - 325x5 - 325x5 - 325x5
2) OH press - bar x alot of reps - 65x8 - 105x5 - 105x5 - 105x5
3) Rotater cuff stuff
4) Drag curls - 60x10 - 60x10 - 60x10

Cardio - 30 minutes elliptical - 319 calories burned

Workout time - 5:30pm

Good workout, everything felt strong, well I felt strong till a rather big guy came in and started benching 315x10 for a couple sets. I over heard him talking to an older guy and he use to compete but doesnt anymore.

View 1
11-12-2008, 08:59 PM
Sweet workout. I hope you get the work situation sorted out.

Probably best to skip the dips if they give you shoulder pain.

The work thing well thats a long story. One of my brothers works for the american bar association and I had along talk with him and he wants me to see a lawyer, I dont really want to take it that far, but I will be calling the HR department of my company to make a formal complaint ( which I have never EVER had to do with any job I have I worked at ). Long story short I had a disagreement with a manager because he lied to my face so I called him out on it and now he lied again and another manager tried to cover his tracks but she slipped and stated something she should not have in front of another employee. So I want to start a paper trail on him. I like my job but not enough to deal with what is going on.

Yeah I going to take a break on dips for awhile, my shoulder is acting up a little bit right now.

borracho
11-12-2008, 09:45 PM
Good luck with the worth thing dude..it sucks when your boss ****s you over...stuff happens I 'spose...but it seems like you're handling it well, better than taking a beating to him anyway.

Coke
11-13-2008, 05:56 AM
Too bad about the issues in the workplace...holding the workouts steady in here.

Jorge Sanchez
11-13-2008, 09:28 AM
Definitely good luck at work.

On the bright side, those deads are looking sweet.

View 1
11-14-2008, 11:34 PM
Friday 11/14/08

1) Front squat - 65x8 - 95x6 - 145x5 - 145x5 - 145x5

2) BB floor press - 65x8 - 100x5 - 150x5 - 150x5 - 150x5

3) UH grip pulldown - 70x10 - 110x5 - 170x5 - 170x5 - 170x5

4) Face pull on pulldown - 70x10 - 70x10

5) Rotater cuff stuff - cuban rotations and side rotations

Cardio - 30 minutes elliptical - 315 calories burned

Workout time - 8:30pm

Good workout. Im getting more comfortable with the front squats im going to keep the weight lower tell I feel more comfortable with my form then ill up the weight. Same goes for the floor presses, alot more comfortable but still want to get my form perfect. I will say face pulls on the pulldown station are WAY HARDER than standing face pulls, they felt good though.

Self note: Ive been thinking alot about the 100 pound gap between my squat and my deadlift. I realized that my quads are my weak point. I squat wide ( not powerlifting wide ) so im going to keep front squating for awhile instead of back squating. I may throw in some very close stance leg presses as well, but mostly front squats. Right now my main goal is to lose weight but I do still want to deadlift 500 pounds that is my main goal in the gym, if I get my quads stronger than everything else will fall into place.

View 1
11-14-2008, 11:42 PM
Good luck with the worth thing dude..it sucks when your boss ****s you over...stuff happens I 'spose...but it seems like you're handling it well, better than taking a beating to him anyway.


Too bad about the issues in the workplace...holding the workouts steady in here.


Definitely good luck at work.

On the bright side, those deads are looking sweet.

Thanks everyone, hopefully the work thing will get better. Thanks again for all the support as always.

borracho
11-16-2008, 04:02 PM
Looks good...how are you liking the 3 working sets at the same weight now?

Jorge Sanchez
11-17-2008, 04:56 PM
Good call on getting the front squat form down before increasing too much. They require a very tight core so if your forms not on point there's a pretty big potential for injury.

Nice workout!! I'm liking those floor presses.

View 1
11-17-2008, 09:59 PM
Monday 11/17/08

1) Front squat - 65x8 - 95x6 - 145x5 - 145x5 - 145x5

2) Bench press - 65x8 - 95x6 - 150x5 - 150x5 - 150x5

3) UH grip row - 70x10 - 105x6 - 185x5 - 185x5 - 185x5

4) Incline db fly - 20x15 - 20x15 - 20x15

5) H-rolls and side rotations

Cardio - 15 minutes elliptical - 20 minutes treadmill

Workout time - 6:30pm

Not a good workout mental wise, had alot on my mind today...

The front squat form is getting better, some sets I notice I push off with my toes some sets with my heals, both feel about the same, so I still need to get that form down. Bench felt very good, now that I am benching every week im getting a good grove going. Been trying to teach myself leg drive, kinda hard to teach yourself, but im getting the hang of it a little bit, and its helping. I dont feel weak at the mid point in my bench, I think the floor presses have helped with that. Had alot of tightness in my lower back after the workout not sure why?

View 1
11-17-2008, 10:04 PM
Looks good...how are you liking the 3 working sets at the same weight now?

I like them alot, u and jorge were right I was doing to much before my work sets and I was burning myself out. Gonna keep the 3 work sets for awhile.


Good call on getting the front squat form down before increasing too much. They require a very tight core so if your forms not on point there's a pretty big potential for injury.

Nice workout!! I'm liking those floor presses.

I hated front squats before but the more I do them the more I like them over back squats, but your right it does require a very tight core. And thanks on the floor presses I wish I would have started doing them along time ago.

borracho
11-17-2008, 10:21 PM
Regarding the leg drive issue...I've been working on that myself for awhile and think I am getting the hang of it. I read (on WBB somewhere) a post that really tied it together for me...I will do my best to find it. But the main idea that helped me was that its just transfer of energy...sorta. You pushing your heels down into the ground sorta pushes your body up (i dont mean up towards the sky, I mean up on the bench). If you get the timing down, you can use that little burst of energy at the right time and it does indeed help.

Or at least thats what I got outta it.

Good luck dude...doin good.

Edit: I looked..couldnt find that post. It was a post of some dude and a chick benching. The girl had a huge arch while benching and asked what the leg drive is actually for...or, maybe how it works. In any event, someone posted a reply...and thats that. I will keep my eyes peeled.

View 1
11-17-2008, 10:48 PM
Regarding the leg drive issue...I've been working on that myself for awhile and think I am getting the hang of it. I read (on WBB somewhere) a post that really tied it together for me...I will do my best to find it. But the main idea that helped me was that its just transfer of energy...sorta. You pushing your heels down into the ground sorta pushes your body up (i dont mean up towards the sky, I mean up on the bench). If you get the timing down, you can use that little burst of energy at the right time and it does indeed help.

Or at least thats what I got outta it.

Good luck dude...doin good.

Edit: I looked..couldnt find that post. It was a post of some dude and a chick benching. The girl had a huge arch while benching and asked what the leg drive is actually for...or, maybe how it works. In any event, someone posted a reply...and thats that. I will keep my eyes peeled.

I saved that post!!! That post explained it perfect just takes some time to get it down correct, but yeah I did it pretty well on the last set and its like they said I felt like I was cheating each rep just went up that much easier.

http://www.wannabebigforums.com/showthread.php?t=117720
Here is the post.

He means that by pressing your heels into the ground there's naturally going to be a reactive force upward that's going to attempt to raise your butt off the bench. You essentially use your core/back strength to keep your butt planted on the bench. But, that force from your feet is still going to act on your body and if your core/back is strong enough to keep your butt planted, it very well may still slide up (northward, or toward your head) possibly increasing your arch. In essence, press those heels into the ground, your butt might slide, but it won't come off the bench and you're good to go - the force is being transferred from your feet/legs (via the pressure on the ground) into your core/back (which is keeping your butt from rising off the bench) and then into your shoulders/arms/chest to get that weight up. It's all about the basic physics.

borracho
11-18-2008, 08:05 AM
yea...thats what I wanted* to post if I were smart.

Glad you saved it...that was sorta pissing me off that I couldnt find it. Anyhow...good luck...and keep working with it dude.