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feardaram
11-05-2009, 09:04 PM
Stats
6'3, Male, 26 years old
June 2009: 225lbs, pic: http://photos-d.ak.fbcdn.net/hphotos-ak-snc1/hs012.snc1/2917_638375268873_19214593_38563090_91267_n.jpg
November 2009: 200lbs, pic: http://photos-a.ak.fbcdn.net/hphotos-ak-snc1/hs206.snc1/7322_677859562033_19201002_40409670_7594540_n.jpg

Goals
Primary: drop down to 185-190lbs
Secondary: maintain the little muscle I currently have, adding a little would be a bonus

Summary: I've always been a fat kid. I dropped roughly 100lbs (300 to 200) through help from this website about 5-6 years ago. Then I met a girl, graduated college (no more free/close gym), had to live in the real world with responsibilities, and got married. That lead to steadily decreasing physical activity and increased eating. Slowly went back up to 235lbs. Over the last 2 years I would drop a few pounds here and there, but nothing serious.

Late June I decided I was sick and tired of being fat. I began running (jogging) and watching what I eat a bit. Ive dropped a decent amount of fat but can tell I lost a bit of muscle as well (not that I had much to begin with). Also, I've hit a wall. I haven't lost any weight in over a month. A lot of this probably has to do with my diet being completely crap.

A week ago I joined a gym, began the SS routine, and will continue with some running. Figured this would be a good spot to log the weights I am using (getting hard to remember them all). Please do laugh it up, I am insanely weak. I am currently using ETS, Thermocin, Multi-Plus, and Nitrean. I am attempting to correct some of the numerous faults of my diet. Namely eating some sort of a breakfast, eating more continuously throughout the day, and being semi-focused on eating some protein. Trying to consume 2000cal/day.

I thought I would be skinnier at 6'3 200lbs, but I attribute that to some of my weight loss being muscle. I am certainly still holding a good amount of fat in my chest, stomach, and love handle areas.

Thursday 10/29
Squat: 135lbs, 5x3
DB Bench: 50lbs (per hand), 5x3
Deadlift: 185lbs, 5x1
Treadmill HIIT: messing around for approx 15 minutes trying to figure out speeds/inclines

Friday 10/30
Treadmill HIIT: 2% incline, 6 one minute intervals of 8mph/4mph, final 2min at 8mph

Saturday 10/31
Squat: 145lbs, 5x3
BB Shoulder Press: 85lbs, 5x3
BB Rows (subbed for Power Cleans): 95lbs, 5x3

Sunday 11/1
Outside slow 2 mile jog

Monday 11/2 Morning weigh in: 199lbs
Squat: 155lbs, 5x3
DB Bench: 55lbs, 5x3
Deadlift: 190lbs, 5x1
Treadmill HIIT: 2% incline, 4 one minute intervals of 8mph/4mph, final 1:30 at 8mph

Tuesday 11/3
Very slow 2 mile jog outside

Wednesday 11/4
Rest

Thursday 11/5
Squat: 165lbs, 5x3
BB Shoulder Press: 90lbs, 5x3
BB Rows: 100lbs, 5x3
Treadmill HIIT: 2% incline, 4 one minute intervals of 8mph/4mph, final 1:30 at 8mph

Today was by far the best day since I began SS. The squats absolutely murdered my legs the first week, especially my glutes/hams. The weight had been feeling heavy (and is obviously NOT heavy) and the overall motion had been feeling plain weird. Today the weight felt much lighter and I felt in the groove form-wise.

Off Road
11-05-2009, 09:26 PM
Nothing to laugh at in here. It looks like you have a good plan and you are already making progress. Good job.

feardaram
11-05-2009, 09:45 PM
Thanks for the words of encouragement.

feardaram
11-07-2009, 04:05 PM
Friday 11/6
Moderate 2 mile jog outside

Saturday 11/7
Squat: 170lbs, 5x3
DB Bench: 60lbs, 5x3
Deadlift: 195lbs, 5x1
Treadmill HIIT: 2% incline, 5 alternating 1 minute intervals of 8mph/4mph,

feardaram
11-09-2009, 09:17 AM
Sunday 11/8
Moderate 4 mile jog outside

Monday 11/9 Morning weigh in: 196lbs

Off Road
11-09-2009, 09:59 AM
Upping the squats every workout...good job.

feardaram
11-09-2009, 08:23 PM
thanks man. still going in the right direction today, but hitting all the shoulder presses was very difficult.

Monday 11/9
Squat: 175lbs, 5x3
BB Shoulder Press: 95lbs, 5x3
BB Rows: 105lbs, 5x3
Treadmill HIIT: 2% incline, 5 alternating 1 minute intervals of 8mph/4mph

feardaram
11-12-2009, 10:49 PM
Tuesday/Wednesday 11/10 and 11/11
rest

Thursday 11/12
Squat: 180lbs, 5x3
DB Bench: 60lbs, 6x3 (stupid DBs are only in 10lbs increments at 60lbs and above, might switch to BB bench)
Deadlift: 200lbs, 5x1

feardaram
11-16-2009, 09:25 PM
Friday 11/13
rest

Saturday/Sunday 11/14 and 11/15
light skiing

Monday 11/16 Morning weigh in: 197lbs, booo
Squat: 185lbs, 5x3
BB Shoulder Press: 100lbs, 5x3
BB Rows: 115lbs, 5x3
Treadmill HIIT: 2% incline, 4 alternating 1 minute intervals of 8.5mph/4mph, 2 alternating 1 minute intervals of 9.5mph/4mph, 1.5 minutes at 9.5mph

feardaram
11-18-2009, 09:50 PM
Tuesday 11/17
rest

Wednesday 11/18
Squat: 190lbs, 5x3
DB Bench: 60lbs, 7x3
Deadlift: 205lbs, 5x1
Treadmill HIIT: 2% incline, 5 alternating 1 minute intervals of 9.5mph/4mph

Ran out of Thermocin about a week ago, started using Nitor and Creatine 500 today.

Off Road
11-18-2009, 10:35 PM
Sneaking up on that 225 squat number...:)

feardaram
11-23-2009, 10:29 AM
getting there!

Thursday 11/19
rest

Friday 11/20
Squat: 195lbs, 5x3
BB Shoulder Press: 105lbs, a set of 5, then 4, then 3
BB Rows: 120lbs, 5x3

this was my first SS workout where i couldn't increase the weight and do my sets of 5. i figured shoulder press would be my first stumble, the movement just seems so hard for me.

Saturday 11/21 and Sunday 11/22
light skiing

Monday 11/23
Morning weigh in: 199lbs... I am going the wrong way here. This, hopefully, is attributed to the creatine. My diet hasn't been way off or anything.
Squat: 200lbs, 5x3
DB Bench: 60lbs, 8x3
Deadlift: 210lbs, 5x1
Treadmill: jog, 2% incline, 1 mile in 9 minutes

feardaram
11-29-2009, 08:00 AM
Tuesday 11/24
rest

Wednesday 11/25
the power rack was being used by a group of like 7 guys the entire time i was there. i did some work to sort of simulate SS (leg press, shoulder press, rows) but there is no need to record weights or reps. i just didn't want my trip to the gym to be an absolute waste.

Thursday 11/26 and Friday 11/27
rest

Saturday 11/28
Squat: 205lbs, 5x3
DB Bench: 70lbs, 5x3
Deadlift: 215lbs, 5x1
Treadmill: HIIT, 2% incline, 5 alternating 1 minute intervals of 9.5mph/4mph

i was pretty pumped that i moved up from 60lb DBs to 70lb DBs on the bench. i thought i might be able to get a single set of 5, or not even a set. to be fair, the reps weren't quite as deep as i'd like. don't get me wrong, they weren't half reps or anything, but i usually go really deep and simply couldn't today if i was going to get these done. that will be the goal for the next few chest work outs.

Off Road
11-29-2009, 08:27 AM
Great job sticking with it. The improvements keep adding up.

feardaram
11-30-2009, 09:13 PM
thanks! it's nice so far that i really am seeing gains on this routine. a few years ago i lifted for about a year, part of the time on a horrible routine, part of the time on a modified wbb routine. after that year i was probably about the same, strength-wise, as i am now with only about a month of work in. it's sad (my previous progress), really. i know this is all newbie gains, but i'll take what i can get.

Monday 11/30 Morning weight: 201lbs... i keep gaining weight when my goal is to lose. hmm.
Squat: 210lbs, 5x3
BB Shoulder Press: 105lbs, 5x3
BB Rows: 125lbs, 5x3

platypus
11-30-2009, 09:40 PM
We've got the same goals; just started from different ends :P Keep up the good work!

feardaram
12-02-2009, 09:08 PM
Tuesday 12/1
Treadmill: jog, 1% incline, 2 miles in 17:40

Wednesday 12/2
Squat: 215lbs, 3x5
DB Bench: 70lbs, 3x5, good reps
Deadlift: 220lbs, 1x5
Abs - leg raises: 15,15,8
Treadmill: HIIT, 2% incline, 2 alternating 1 minute intervals of 9.5mph/4mph

pretty weak on the hiit. after 2 intervals my heart felt like it was going to explode, so i called it a day.

Off Road
12-02-2009, 09:18 PM
Squat: 215lbs, 3x5.
Just 10 more pounds...you got it :hello:

feardaram
12-06-2009, 06:56 PM
soon!!

Thursday 12/3 and Friday 12/4
rest

Saturday 12/5
light skiing

Sunday 12/6
Squat: 220lbs, 3x5
BB Shoulder Press: 110lbs, 3x5
BB Rows: 130lbs, 3x5
Treadmill: jog, 1% incline, 1.25m in 12:30

james_w8lifter
12-06-2009, 08:06 PM
Nice work in here bro. Keep at and you hit those goals in no time.

feardaram
12-07-2009, 09:17 AM
thanks!

Monday 12/7 Morning weight: 200.5lbs
Treadmill: 1% incline, 2 miles in 19:20

feardaram
12-08-2009, 09:10 PM
Tuesday 12/8
Squat: 225lbs, 3x5
DB Bench: 70lbs, 3x6
Deadlift: 225lbs, 1x5
Abs - leg raises: 3x11
Treadmill: jog, 1% incline, 1 mile in 9:50

feels great to hit 225 in both the squat and deadlift. the squat was much harder than i expected, compared to 220 (and i'm guessing things will be harder from here on out), but the deadlift was actually fairly easy (weight flew up).

Off Road
12-08-2009, 09:19 PM
Whomp...there it is...excellent work on mastering that 225 :thumbup:

feardaram
12-10-2009, 08:53 PM
thanks, a milestone!!

Wednesday 12/9
rest

Thursday 12/10
Squat: 230lbs, 3x5
BB Shoulder Press: 115lbs, 5,5,3
BB Rows: 135lbs, 3x5
Abs - weighted sit ups, 25lbs, 3x12

moving up in overhead press was real tough. the first 2 sets of 5 totally sapped me, could only bang out 3 at the end. the rows were extremely hard as well, not sure i'll be able to complete the sets at a higher weight.

Cmanuel
12-10-2009, 09:22 PM
Subbing to your journal. Gotta keep each other motivated right?

ZenMonkey
12-10-2009, 09:23 PM
Looking fantastic in here man!!! Amazing consistency and all around effort.

feardaram
12-10-2009, 09:38 PM
^ thanks for the nice words.


Subbing to your journal. Gotta keep each other motivated right?
no doubt! subbed to yours as well.:hello:

feardaram
12-14-2009, 09:57 PM
Friday 12/11
rest

Saturday 12/12
rest

Sunday 12/13
went into the back country and built a ski jump. spent 4 hours at 10,000 ft hiking with gear in 3+ft deep snow, shoveling, etc. was one of the toughest workouts, cardio-wise, that i've had in a while. a good bit of my body was sore this morning (and i haven't been getting too sore from lifting).

Monday 12/14 Morning weight: 200lbs
Squat: 235lbs, 3x5
DB Bench: 70lbs, 7,7,5
Deadlift: 230lbs, 1x5
Abs - decline sit-ups, 25lb weight, 3x13
Treadmill: jog, 1% incline, 1 mile in 11:30

pretty disappointed with today's workout, mainly the bench. my goal was 3x7, but couldn't get it. only a total increase of 1 rep versus last week. not sure if i was just tired from yesterday's trip or what. i'm still increasing in squats but the weight is coming up slower and slower each session.

Off Road
12-14-2009, 10:06 PM
Good workout. I wouldn't feel bad after all that work you did yesterday. That was bound to wear you down.

feardaram
12-16-2009, 08:16 PM
Tuesday 12/15
rest

Wednesday 12/16
Squat: 235lbs, 3x5
BB Shoulder Press: 115lbs, 5,5,4
BB Rows: 140lbs, 3x5
Abs - weighted sit ups, 25lbs, 3x12 alternating left twist, right twist, regular
Treadmill - jog, 1% incline, 1 mile in 10:10

so after watching a bunch of squat videos on here i was a little worried that my depth might not be sufficient, that i might be increasing weight a little fast and compensating by lack of depth. i train on my own and it's hard to tell in the mirror (i'm typically looking up anyway). i decided this session to make sure i was going down pretty much as far as i could rather than worrying about a weight increase. i don't want to end up thinking i'm getting decently strong, only to find out i'm a half squatter! i'm not sure if i wasn't going down far enough before, but i was definitely able to go a little deeper, and it was a real killer. legs were pure jello when i was done.

on a related note, my left knee is swollen on the inside/upper part, sorta where it gets fleshy. the knee feels very tight, i'm currently icing with a bag of frozen tater tots. there is no pain to it, just tightness. it started as soon as i began my first "heavy" set. i've felt some minor aches in this area after some previous workouts but it wasn't ever this drastic. hoping it goes away.

i added 1 total rep to my shoulder press, sort of disappointing. it probably didn't help that i was totally drained from the squats. i bet this will be my first area needing a deload.

changed my form on the rows as well after watching more videos. i bent over more and widened my grip. this seemed to target my back better. also, and maybe it was because of the squats, but i really felt it in the hammys as well.

Cmanuel
12-16-2009, 10:21 PM
Tuesday 12/15
rest

Wednesday 12/16
Squat: 235lbs, 3x5
BB Shoulder Press: 115lbs, 5,5,4
BB Rows: 140lbs, 3x5
Abs - weighted sit ups, 25lbs, 3x12 alternating left twist, right twist, regular
Treadmill - jog, 1% incline, 1 mile in 10:10

so after watching a bunch of squat videos on here i was a little worried that my depth might not be sufficient, that i might be increasing weight a little fast and compensating by lack of depth. i train on my own and it's hard to tell in the mirror (i'm typically looking up anyway). i decided this session to make sure i was going down pretty much as far as i could rather than worrying about a weight increase. i don't want to end up thinking i'm getting decently strong, only to find out i'm a half squatter! i'm not sure if i wasn't going down far enough before, but i was definitely able to go a little deeper, and it was a real killer. legs were pure jello when i was done.

on a related note, my left knee is swollen on the inside/upper part, sorta where it gets fleshy. the knee feels very tight, i'm currently icing with a bag of frozen tater tots. there is no pain to it, just tightness. it started as soon as i began my first "heavy" set. i've felt some minor aches in this area after some previous workouts but it wasn't ever this drastic. hoping it goes away.

i added 1 total rep to my shoulder press, sort of disappointing. it probably didn't help that i was totally drained from the squats. i bet this will be my first area needing a deload.

changed my form on the rows as well after watching more videos. i bent over more and widened my grip. this seemed to target my back better. also, and maybe it was because of the squats, but i really felt it in the hammys as well.

On squat depth: What helped me when i decided to completely revamp my squat technique was to sit sideways to a mirror, go all the way down til your parallel (use mirror to check) and hold that spot, drive your elbows into your inner thighs and hold that position (rip talks about this in SS). Once you are sure you are in the proper position close your eyes and really think about how it feels. I still do this before each workout to make sure its implanted in my brain.

Dont worry about your standing overhead presses too much, they are usually the first thing to stall on SS. just reset on your presses and smash through the plateau.

And on row techniquie, that is perfect! thats exactly how i do them...wide grip (index finger beyond power ring), back parallel to floor and a good stretch in hamstrings. That has worked the best for me as far as strength carryover to other lifts.

feardaram
12-17-2009, 03:16 PM
on the squats... so i assume you are going down with no weight, to get the feel for depth, right? i really need to buy the book.

thecoder0
12-17-2009, 04:34 PM
Just read your journal man,well done im very impressed with how youve got on with SS.

Keep it up

Cmanuel
12-17-2009, 05:49 PM
on the squats... so i assume you are going down with no weight, to get the feel for depth, right? i really need to buy the book.

yep. go down with no weight, look in the mirror and make sure your form is correct, and just stay down there and really feel it in your mind.

ryuage
12-17-2009, 06:41 PM
you might want to look straight ahead or even down when squatting instead of looking up... keeps your head in a more neutral position

feardaram
12-19-2009, 03:37 PM
Thursday 12/17
rest

Friday 12/18
Squat: 240lbs, 3x5
DB Bench: 70lbs, 7,7,6
Deadlift: 235lbs, 1x5

the advice given above really helped, i found a nice comfort level at what i believe is parallel on my squat. only added 1 total rep on the bench but i made sure each and every rep was deep (DB touching outside of my chest). i want to make absolutely sure every gain i make is really an increase, not cheating.

Off Road
12-19-2009, 05:05 PM
Nice job trying to fix things.

feardaram
12-21-2009, 09:53 PM
^ not sure how you find time to seemingly post in every journal, but your encouragement is valued!

Saturday 12/19
rest

Sunday 12/20
slow 2 mile jog outside

Monday 12/21 Morning weight: 203.5lbs, FML
Squat: 245lbs, 3x5
BB Shoulder Press: 115lbs, 5,5,3
BB Rows: 145lbs, 3x5
Abs - weighted sit ups, 35lbs, 3x10 twisting left and right at the top
Treadmill - jog, 1% incline, 1 mile in 10:40

squats felt heavy. almost missed locking out the final rep of the last set. starting to get the feeling of hip drive out of the hole (lifting with my tail bone). will stick with 245 next time.

missed my press for the 3rd session in a row now, and even regressed 1 overall rep. time for a deload. subtract 10-20% of the weight and start over?

cheated on my last few reps of the row, got my body a little high to help with leverage. will for sure stick with this weight next time.

in terms of dropping weight, at least on the scale, it isn't working. i think this weight was a bit of a fluke (i weigh myself every morning and hadn't seen more than 201 every other weigh in), but still.... i can't really believe i'm eating too much to cut fat but apparently i am.

Off Road
12-21-2009, 10:03 PM
Haha...I only pick about ten journals to post in. I pick guys that are training hard on systems that I believe in.

feardaram
12-23-2009, 09:11 PM
Tuesday 12/22
light 2 mile jog outside

Wednesday 12/23
Squat: 245lbs, 3x5
DB Bench: 70lbs, 3x7
Deadlift: 245lbs, 1x5
Abs - decline sit-ups, 35lb weight, 2x15

feardaram
12-27-2009, 05:54 PM
Thursday 12/24 and Friday 12/25
rest

Saturday 12/26
Squat: 245lbs, 3x5
OH Press: 105lbs, 3x5
BB Row: 145lbs, 1x5, 135lbs, 2x5
abs: decline weighted situps, 35lbs, 2x10

245 is starting to feel manageable on squats. went ahead and did a deload on the press (down 10 lbs), felt nice and easy. i cheated on basically every row rep at 145lbs, made a decision to bump down to 135 and do it with good form. not sure what was going on previously or how i convinced myself to go up to 145, but i'm not even close to rowing 145 properly.

Sunday 12/27
rest

feardaram
12-29-2009, 08:28 AM
Monday 12/28 Morning weight: 204
Bench Press: 155lbs 2x5, 165lbs 1x5
Deadlift: 250lbs 2x5
Squat: 225lbs 1x5, 185lbs 2x5

a clusterfck of a workout. someone started using the only rack right when i got there so i decided to bench first. i also decided to switch over to regular ol BB bench press. messed around with some of the weights, none really felt super heavy but it did feel weird. will probably start next time with 160lbs. moved on to DL because the rack was still in use. 250 felt so good i had to do another set.

moved right into squats and i was absolutely drained by that point. also realized that i'm STILL not going deep enough. i basically need to go all the way down to where i've had the pins set... so that's my new goal, to tap the pins with each rep. definitely was a lot harder, i could barely complete a set at 225 and said screw it, went down to 185 and finished up. this means i've been progressing too fast, adding weight when i really can't handle it. it's a bit of a hit to the ego, but i'll probably have to drop down to 200-225lbs to get deep enough to tap the pins.

Off Road
12-29-2009, 01:15 PM
Deadlifts will definately kill the squats.

feardaram
12-31-2009, 08:30 AM
for sure.

Tuesday 12/29
Treadmill: jog, 1% incline, 2.3 miles in 25 minutes, including warmup

Wednesday 12/30
Squat: 205lbs, 3x5
DB OH Press: 45lbs, 3x5
BB Row: 135lbs, 3x5
ABs: weighted situps, 35lbs, 12x2
Treadmill: jog, 1% incline, 1 mile in 10:05

It's amazing how getting just a few inches deeper in your squats can really lessen the weight you can handle. Woowee I feel weak. The pins are set right to about upper thigh/crotch height and I tapped each rep on the pins. All the BBs were being used after squats so I did DB OH Press, I'm working back up from a deload and was easily able to complete the reps.

Off Road
12-31-2009, 08:33 AM
Don't worry about it...the strength comes back quickly after getting used to the new depth. Nice session BTW.

feardaram
01-04-2010, 09:55 AM
Thursday 12/31 and Friday 1/1
rest

Saturday 1/2
went skiing

Sunday 1/3
Squat: 210lbs, 3x5
Bench: 160lbs, 3x5
DL: 255lbs, 1x5

squats were nice and deep. i definitely had some left in the tank on the bench so i should be able to move up in weight. DLs are starting to feel heavy now, especially on the descending portion.

Monday 1/4 Morning weight: 202lbs
Treadmill: HIIT, 4% incline, alternating 30 second intervals of 3mph and 7.5mph for 12 minutes (6 minutes of working)

feardaram
01-06-2010, 11:15 AM
Tuesday 1/5
Squat: 215lbs, 3x5
OH Press: 110lbs, 3x5
BB Row: 135lbs, 3x5

everything felt good, getting ready to OH Press 115lbs (my sticking weight) next B workout.

feardaram
01-08-2010, 11:02 AM
Wednesday 1/6
rest

Thursday 1/7
Squat: 215lbs, 3x5
Bench: 165lbs, 3x5
DL: 260lbs, 1x5
Abs: decline situps, 35lbs, 2x10

StLRPh
01-08-2010, 12:33 PM
Just read through the journal. Great job and very impressive progress

Off Road
01-08-2010, 01:56 PM
Good job...coming back up.

feardaram
01-12-2010, 08:58 AM
thanks for the support fellas!

Friday 1/8
rest

Saturday 1/9 and Sunday 1/10
went skiing

Monday 1/11 Morning weight: 202lbs
Squat: 220lbs, 3x5
OH Press: 115lbs, 3x5
BB Row: 135lbs, 3x5
Pull-up negatives: 3 or 4
Abs: weighted situps, 35lbs, 1x12

went up in squats and had a tough time but made it. hit my previous sticking point on the OH Press of 115lbs. it wasn't easy, but i didn't rest a ton between sets and was never concerned that i wouldn't make it. rows were solid and will be going up to 140 next time. i threw in a few pull-up negatives at the end. i can't even do 1, at least not at the end of my work out (i can do a chin-up though), so i've been doing some negatives once in a while. i'd really like to be able to do them one day.

feardaram
01-13-2010, 11:18 AM
Tuesday 1/12
did the BB complex from the WBB article, wow my hammys are sore!

feardaram
01-14-2010, 10:38 AM
Wednesday 1/13
Squat: 220lbs, 3x5
Bench: 170lbs, 3x5
DL: 225lbs, 1x5

i was gassed when it came time to DL and could already feel my form slipping. i noticed i have habit of almost straight-legging the weight, rounding my back. decided to lower the weight and work back up with good form.

feardaram
01-20-2010, 02:04 PM
Thursday 1/14, Friday 1/15, Saturday 1/16
rest

Sunday 1/17 and Monday 1/18
skiing

Tuesday 1/19 Morning weight: 201lbs
Squat: 225lbs, 3x5
OH Press: 115lbs, 3x5
Row: 135lbs, 3x5

Off Road
01-20-2010, 05:50 PM
Good to see you upping those squats.

feardaram
01-22-2010, 10:04 AM
thanks. it's tough, definitely isn't feeling any easier.

Wednesday 1/20
DB Complex, 3 sets with 30lbs DBs (too heavy), 1 set with 22.5lbs

Thursday 1/21
Squat: 225lbs, 3x5
Bench: 175lbs, 3x5
DL: 230lbs, 1x5

Off Road
01-22-2010, 11:43 AM
How are you liking the complexes? Seems everybody is doing them these days.

feardaram
01-22-2010, 12:08 PM
They have been a fun and interesting alternative to plain ol running. I enjoyed the DB complex more so than the BB. With the BB complex the ab roll outs hurt my knees and just seemed super awkward. When I was done I felt like I had ran miles but only spent 15 minutes in the gym.

pigout789
01-22-2010, 01:43 PM
Ive read through your journal and i commend you on all the work youve done. Keep working hard and good luck on the weight loss

feardaram
01-24-2010, 11:25 AM
thanks. i'm glad that i've been getting stronger, but losing weight, at least as told by the scale, hasn't been happening. it's hard to tell if i'm dropping any body fat or not. the next few months should give me a better idea.

Friday 1/22 and Saturday 1/23
rest

Saturday 1/24
Squat: 230lbs, 3x5
OH Press: 120lbs, 3x5
Rows: 140lbs, 3x5

totally excited about this workout, increased each exercise by 5lbs and hit all my reps. i wasn't sure i'd even be able to get 1 set of 5 on the press, but banging all 3 sets out wasn't an issue. it was hard, but after a few reps there was no doubt i'd get everything done. probably has something to do with all that pizza i ate at poker night on friday.

Off Road
01-24-2010, 05:37 PM
Excellent.

feardaram
01-26-2010, 10:32 PM
Monday 1/25 Morning weight: 204lbs... eek
BB complex

Tuesday 1/26
Squat: 235lbs, 3x5
Bench: 180lbs, 3x5
DL: 235lbs, 1x5
Treadmill: 1 mile in 9:40

went up 5lbs in everything. the squat reps got slower and slower, and i had to take some breaths between reps at the end, but the depth was there on each rep. bench was what i would assume to be close to failure, i asked for a spotter on the last 2 sets out of fear of death, but they never had to touch the bar. DL just feels hard and i'm not using any weight. still struggling with form.

feardaram
01-29-2010, 04:33 PM
Wednesday 1/27
rest

Thursday 1/28
Squat: 235lbs, 3x5
OH Press: 120lbs, 3x5
Row: 145lbs, 3x5

went up on the rows, everything else felt really heavy. i actually felt a bit weak/hungry going into the gym. i need to eat more beforehand.

feardaram
02-09-2010, 10:48 AM
Saturday 1/30
8.5 mile hike

Sunday 1/31
built a jump in the back country, hiked/skied

Tuesday 2/2 Morning weight: 203.5lbs
Squat: 235lbs, 3x5
Bench: 180lbs, 3x4
DL: 240lbs, 1x5

bench was tough, fought the bar the entire way and could never find a groove. for whatever reason, never asked for a spotter so i was uneasy going for a 5th rep. a little upset, but oh well.

Thursday 2/4
Squat: 235lbs, 3x5
OH Press: 125lbs, 5,4,5
Row: 145lbs, 3x5

Squat was very hard, stance was too wide starting out. Went up 5lbs in the press and only missed 1 rep. Was pretty happy that I hit 5 reps on the last set after only getting 4 on the previous set. Rows were easy and need to go up.

Monday 2/9 Morning weight: 208.5lbs.... ate a ton at SB party. Was 206 this morning.
Squat: 235lbs, 3x5
Bench: 180lbs, 3x5
DL: 245lbs, 1x5

squat isn't getting significantly easier, maybe just a little, and i might be resting slightly less between sets. however, i'm still a little scared to go up in weight because i feel like 235 is extremely close to my 5 RM. maybe i just need to try it and pray for the best.

feardaram
02-11-2010, 12:53 PM
Tuesday 2/10
DB Complex, 22.5lb DBs

Wednesday 2/11
Squat: 240lbs, 3x5
OH Press: 125lbs, 3x5
Row: 150lbs, 3x5
some abs stuff

Went up 5lbs in the squat and row, hit all reps on the press (barely). I had noticed while squatting that I almost pause at the very bottom before coming up, similar to what I would expect a box squat to be like. I watched some videos on here and it looked like most people sorta bounced up, using that tension at the bottom to boost out of the hole. Anyway, I squatted using this method and it definitely made things a little easier. Is this ok/accepted? Or frowned on, similar to bouncing the bar off your chest?

As you can see from my recent body weights, I have upped my food intake and and am off the cut-only mindset. I felt like I was hitting a wall so early and it was totally due to eating only about 2000 cal/day. I'm not tracking my calories too carefully now, but am aiming for 2600-3000 cal/day. I don't want to gain fat, I have plenty already, but I don't want to totally shortchange my gym efforts. I figure I'll eat a bit more, get a little stronger, and hopefully everything will take care of itself over time.

Cmanuel
02-11-2010, 02:55 PM
Its pretty common, in fact probably ideal, to utilize the hamstring stretch reflex in the hole to get a bit of "bounce" from your squats. Thats pretty cool if you figured out how to do it, i still struggle with it, im really crappy out of the hole in a squat.

When you coming to fort fun for a good training sesh?

feardaram
02-13-2010, 11:27 PM
that's good to hear. my descend on squats was super slow. speeding it up a bit helped me find that pop.

friday 2/12
squat: 240lbs, 3x5
bench: 180lbs, 3x5
DL: 250lbs, 3x5

squat felt moderately easy, will go up to 245 next time. bench was easier, did all sets without even asking for a spotter, but still feel like 185 would destroy me. DL was fairly easy to pick up the weight but i'm worried my back is rounding like crazy. i try to keep things straight but it's so hard to tell.

saturday 2/13
light 2 mile jog outside

feardaram
02-17-2010, 12:50 PM
Monday 2/15 morning weight: 205lbs
didn't hit the gym, was sick

Tuesday 2/16
Squat: 245lbs, 3x5
OH Press: 130lbs, 5,5,2
Row: 155lbs, 3x5

felt a little better yesterday, but not perfect. went up in weight on every exercise but couldn't get all the reps on the press. the squat wasn't terribly hard, but a funny/horrible thing almost happened. on my last set i was really focused on sitting back and staying on my heels... so much that i almost tipped over backwards at the bottom of a rep. that would have been embarrassing. i was happy i did 2 full set of the press, but the final rep of the 2nd set took me a few seconds to lock out. when the 3rd set came i was totally finished.

Off Road
02-17-2010, 01:12 PM
Great effort on everything. Laughing at almost falling over. Been there before.

feardaram
02-19-2010, 07:29 AM
it would have made so much noise, i was petrified!

Wednesday 2/17
BB Complex, 60lbs

Thursday 2/18
Squat: 250lbs, 3x5
Bench: 180lbs, 3x5
DL: 255lbs, 3x5

went up in squat and DL. squats are feeling moderately hard but there was no issue about completing reps. will probably stick with this weight for another workout or two. bench just isn't getting any easier. i'll try 180 one more time, and if i don't feel progress, deload. DL didn't feel bad, moving the weight wasn't an issue, hopefully form held. i haven't been noting it, but i've been doing a little ab work with most workouts.

after my last few workouts i've also been doing a couple of pull-ups. not a bunch, just a set of 3-5. i've never, in the history of my life, been able to do a pull up (or a chin, obviously). i've always been too fat and too weak. maybe 2 months ago i tried them but could only do from an elevated position, not a dead hang, and couldn't link them. not sure if i can do a true chin yet. anyway, i think they are a fun and functional movement. whenever SS stops working and i need a new routine, pull/chin ups definitely need to be incorporated.

SCmmaFAN
02-19-2010, 09:41 AM
Congratulations on the pull-ups! :thumbup:

I know that had to be a good feeling. I've never been able to do pull-ups, chin-ups and dips. I was just too big and not strong enough. I hope to change that in the near future.

feardaram
02-22-2010, 08:34 PM
thanks!

saturday 2/20 and sunday 2/21
went skiing

monday 2/22 morning weight: 205lbs
squat: 255lbs, 3x5
oh press: 130lbs, 3x5
row: 160 lbs, 3x5

went up in squat and row, hit the missed reps on oh press. increasing my calories has been working wonders lately.

feardaram
02-24-2010, 07:44 PM
wednesday 2/24
squat: 255lbs, 3x5
bench: 180lbs, 3x5
dl: 260lbs, 1x5

bench felt a little easier, maybe, but still hard. might need to invest in some fractional plates.

feardaram
03-01-2010, 10:41 AM
thursday 2/25
db complex, 25lb db

friday 2/26
squat: 255lbs, 3x5
oh press: 130lbs, 3x5
row: 165lbs, 3x5

barely made the press again. some weeks i only get 2 workouts in due to skiing, the weeks i do 3 i need to make sure my calories are even higher.

sunday 2/28
db complex, 22.5lbs

Off Road
03-01-2010, 02:50 PM
Like you signature says, you're "making progress." Little by little, keep at it. Nice work.

feardaram
03-01-2010, 10:57 PM
thanks for the support! trying!

Monday 3/1 Morning weight 207lbs
squat: 255lbs, 3x5
bench: 180lbs, 2x5, 185lbs 1x5
dl: 260lbs, 1x5

stuck with the squat at 255lbs. it wasn't easy, but there were no concerns about getting it done. i just need to move up in weight and keep eating. did my first 2 sets on bench at 180, and again not easy, and not easy enough that i thought i could really handle 185 but wanted to try on the final set. loaded it up, got a spotter, and easily hit all the reps. i didn't feel much of a difference between the 180 and 185, so i'll for sure go up to 185 for all sets next time. happy about that. DL was quite manageable, need to go up.

StLRPh
03-02-2010, 05:55 AM
Great job

Off Road
03-02-2010, 07:12 AM
Good session. I'd go ahead and raise the squat, you'll probably amaze yourself and grind them out too.

SCmmaFAN
03-02-2010, 07:25 AM
Good solid work!

I agree with Off Road, go ahead and raise the squat weight.

feardaram
03-04-2010, 02:08 PM
that's exactly what i did.

wednesday 3/3
squat: 260lbs, 3x5
oh press: 130lbs, 3x5
row: 165lbs, 3x5

squats were tough, like normal, but hitting them all was no problem at all and i was very pleased with my depth (hit my target, hopefully it's to parallel). the press was downright murder. the last rep of my 3rd set seemed to take forever. i am going to go ahead and deload by 20lbs there, fighting it was horrible and i feel like i'm getting weaker on the press as time passes.

Off Road
03-04-2010, 04:50 PM
There ya go...nice job!

feardaram
03-05-2010, 11:05 AM
thanks!

friday 3/5
squat: 260lbs, 3x5
bench: 185lbs, 3x5
dl: 265lbs, 3x5

got in a little morning session before work. squats were a bit uncomfortable due to soreness/pain in my inner hips... i started flaring my toes a bit more (maybe too much?) this week and am feeling it while pushing up, especially at the very bottom and top of the movement. went up in the bench to 185lbs and hit all the reps, didn't even ask for a spotter. bar movement was fairly slow, but there were no concerns about completing the reps. went up in DL, a little difficult.

Cmanuel
03-05-2010, 12:06 PM
Want to come down to Fort Collins next week and get a lift in with me at my gym?

StLRPh
03-05-2010, 02:22 PM
Great session. 3 exercises and lots of effort. Simple and effective.

feardaram
03-09-2010, 10:13 AM
Want to come down to Fort Collins next week and get a lift in with me at my gym?
what does your training schedule look like for this week?


Great session. 3 exercises and lots of effort. Simple and effective.
thanks man!

Saturday 3/6
went skiing

Monday 3/8 morning weight: 208.5lbs
squat: 265lbs, 3x5
oh press: 110lbs, 3x5
row: 170lbs, 3x5

was in a hurry to get in and out so took shorter rests between sets, 2 minutes versus 4-5 minutes that i've been doing. went up in weight on the squat and row. squat was tough, depth was good but i good morning'd a few reps more than i'd like. with more rest it wouldn't have been an issue. cheated some on the last rep or two of the row. went ahead and deloaded on the press, down to 110 from 130. was very easy, form was good, felt nice. hopefully i can work back up and blow past 130.

Off Road
03-09-2010, 10:38 AM
Squat weight is going up, reps are getting tough, good things are happening.

Cmanuel
03-09-2010, 01:36 PM
Schedule:
M-Squat
T-Press
W-Off (grip training)
Th-Bench
Fr-DL
Sat-Grip training (with some extra assistance)
Sun-OFF

Friday might work best... otherwise we can plan something next week. Actually next week might be better. I'm on spring break, so it will work with my schedule more. I have 3 guest passes for you, just pretend that you are halfway interested in joining and we will be golden.

feardaram
03-11-2010, 09:04 AM
Tuesday 3/9
db complex, 22.5lbs dbs

wednesday 3/10
squat: 265lbs, 3x5
bench: 190lbs, 3x5
dl: 270lbs, 1x5

squat felt harder, even with considerable rest breaks, than on monday. could be because of the complex i did on tuesday. going to just rest today and prepare for tomorrow. went up 5lbs in bench and dl. for bench i barely made the reps on my last set, i thought the spotter would have to help but i pulled it off. i'm pretty happy that the bench is moving again, i just need to keep pushing myself to try more weight. ill stick with 190 for another session or two until it becomes more manageable. dl was taxing, but there were no issues completing reps. will go up 5lbs next time.

i weigh myself every morning, but usually only post updates on here for mondays. 210lbs today! i'm sure that has something to do with all the qdoba i ate pretty late last night and will actually drop a pound or two today, but that's a big difference in weight from the 196lbs i was at a few months ago. i mainly attribute this recent surge in weight to.......... peanut butter. without resorting to fast food or drinking i often have a problem getting in more than about 2500 cals/day because i just feel like i'm gorging myself. with peanut butter i can eat a few quick spoonfuls which equate to like 600 calories. my main concern with all this is getting fatter than i already am. i am, sadly, still quite flabby. i have no abs. so far i seem to still be slimming down, although slowly. fine with me if i can keep getting stronger.

feardaram
03-15-2010, 01:12 PM
saturday 3/12
squat: 265lbs, 3x5
oh press: 115lbs, 3x5
row: 170lbs, 2x5, 1x4

things came up on friday so i had to push the workout back to saturday. squat still feels hard, afraid to go up in weight. continuing to work my way up on the press following the deload. rowed with solid form, couldn't get the last rep.

Monday 3/15 morning weight: 210lbs

i'm was a little concerned over the weekend that my cals have gone too high. ate quite a bit, and saturday mid day weighed in at like 214lbs.... scary. i don't need any additional fat.

Off Road
03-15-2010, 01:15 PM
I have the opposite problem...I have a hard time keeping my calories under 3,500...keep up the progress, things look good.

feardaram
03-18-2010, 08:49 AM
wednesday 3/17
squat: 265lbs, 3x5
bench: 190lbs, 3x5
dl: 275lbs x 5, 315lbs x 1

couldn't get to the gym monday, my dog got loose and i had to spend the evening looking for her. squats were still hard, but i think i figured out why. i think i was good morning them too much previously, not keeping my elbows under the bar. i'm really focusing on that now, making each rep a little harder. i'm going to just try 270lbs on friday morning. bench was easier than last time, completing all reps and didn't even ask for a spotter. went up 5lbs in DL and had no problem. decided to try a single rep at 315lbs and found it moderately easy. it felt heavy but there was no struggle or question that i would complete the rep. i could have probably done a set of 5, wish i had tried. pretty cool, even though i know 315 isn't alot.

Off Road
03-18-2010, 08:55 AM
315 IS a lot...nice job.

StLRPh
03-18-2010, 09:00 AM
You're going really good work and you should be proud of it. Keep it up.

feardaram
03-19-2010, 02:09 PM
315 IS a lot...nice job.cmon now, maybe to my mom! i've seen your numbers, 315 is like a warm up for you! thanks for the kind words though!!


You're going really good work and you should be proud of it. Keep it up.thank you. you guys do an excellent job motivating me and keeping me accountable. i haven't been at this very long, going on 5 months now, but it's pretty crazy to see that i can stick with something for a while.

friday 3/19
squat: 270lbs, 3x5
oh press: 120lbs, 3x5
row: 170lbs, 3x5

went up in squat, it was hard. the end.

Off Road
03-19-2010, 02:36 PM
went up in squat, it was hard. the end.
lol...that's awesome. The funny thing is, I totally get what you are saying.

feardaram
03-25-2010, 09:28 AM
lol...that's awesome. The funny thing is, I totally get what you are saying.

i made the reps, but it really was a miserable workout. very tough.

saturday 3/20 - monday 3/22
went skiing, legs really got worked

tuesday 3/23
morning weight: 210.5lbs

wednesday 3/24
squat: 270lbs, 3x5
bench: 190lbs, 3x5
dl: 315lbs x 5

squats were a little easier. bench felt pretty much the same as last time, meaning making all my reps but with max effort (but no need to ask for a spotter). i was going to just go up 5lbs in DL to 280, but there was a guy in the gym dling like 455, it got me all sorts of pumped up, so i decided to just sack up and bump the weight up considerably since i only need to do 1 set. it was difficult but doable.

question: after my heavy set the other dling guy came over and chatted. he said my form looked pretty solid, but that i raise my hips/extend my knees before the bar begins to move, meaning much of the lift comes from me rotating at the waist/hips. i can feel what he means, although i had never thought about that before. this is probably hard for you all to answer without a video, but:

1. do i just need to start with my hips higher to begin with? meaning the moment i go to pull the bar starts to move.

2. or focus more on having the knee and hip extension occur at the same time?

feardaram
03-26-2010, 08:55 AM
friday 3/26
squat: 225lbs, 3x5
oh press: 125lbs, 3x5
row: 175lbs, 3x5

during my squat warm ups i looked hard and determined i still wasn't getting appropriate depth (at least parallel). my butt was more over my knees, than in between them, if that makes sense. i lowered the safety pins 1 notch and tried again, seemed good. worked the weight up to 225lbs, which was pretty difficult. after the first work set my ass was already sore as hell, and by the end i was totally finished. i'm a little discouraged that after 5 months i can only properly squat 15lbs more than my body weight, but i guess that's what i get for doing it wrong this whole time. the good news is i didn't even feel it my quads, just in the posterior. i'm hoping i can make quick progress from here.

used a lot of effort on the press but still had some reps left in the tank. i deloaded at 130lbs last time after failing to progress there, so i'm hoping to blow by it in the next 2 weeks. went up in rows as well. i don't note it, but i do some ab work after each lifting workout. also, did 6 chins after everything as well (and 6 last workout). i started trying the chins (and sometimes pullups) a little while ago and could only do 2, now up to 6. fun.

Off Road
03-27-2010, 08:44 AM
Good job fixing the squat. The weights will get back as you get more comfortable with it. Nice work as always.

Cmanuel
03-29-2010, 02:38 PM
Can you make it to fort collins this week? I'm still pretty damned beat up from Strongman training. My schedule this week will be:
Tues: OH Press workout
Wed: Heavy squat and light DL (lower back is pretty toast from Stone training)
Thurs:Conditioning, grip work, and hold for time training
Fri: Bench work

Let me know what days you want to come down. Also, beginning in June, i'm going to build a few strongman implements to keep at my house in Fort Collins. Looks like I will be getting a group of guys together every sat or sun to train events. Plan on stopping by sometime!
-CM

feardaram
03-30-2010, 10:39 AM
Good job fixing the squat. The weights will get back as you get more comfortable with it. Nice work as always.i'm hoping. it seems odd that i can DL 315 but only squat 225.


Can you make it to fort collins this week? I'm still pretty damned beat up from Strongman training. My schedule this week will be:
Tues: OH Press workout
Wed: Heavy squat and light DL (lower back is pretty toast from Stone training)
Thurs:Conditioning, grip work, and hold for time training
Fri: Bench work

Let me know what days you want to come down. Also, beginning in June, i'm going to build a few strongman implements to keep at my house in Fort Collins. Looks like I will be getting a group of guys together every sat or sun to train events. Plan on stopping by sometime!
-CM
sent you a PM. i'm definitely looking to meet up this week.

saturday 3/27 and sunday 3/28
went skiing

Monday 3/29
morning weight: 211.5lbs

so yesterday morning i woke up with some pain in my upper ab region, right at where the rib cage starts. sorta felt like a cramp. when i went to take a shower i could see an actual bulge there. this is especially odd because i'm fat and have never been able to see anything resembling abs. so i did the natural thing and freaked out that i had a hernia. got over that, and decided this was an actual ab muscle, not something else. the bulge isn't in the middle of my stomach and is way up high. the pain subsided throughout the day, so i'm guessing it's some sort of strain. decided to skip monday's workout, i would hate for something to go wrong with while squatting/DLing. went on a 2 mile run outside instead. even today that area still feels sorta lumpy.

as of tomorrow i will be 2 weeks away from a vacation to mexico. although i know it won't be terribly significant, i decided i'm going to do a mini cut until then. my goal is to drop 4 pounds. i will do my official weigh in tomorrow. during this period i'm just hoping to maintain my lifts. shouldn't be too difficult since they aren't impressive numbers to begin with.

feardaram
03-31-2010, 09:33 AM
tuesday 3/30
squat: 225lbs x 5, 245lbs 3x5
oh press: 130lbs, 3x5
dl: 315lbs x 5

worked out with chip (cmanuel) yesterday, had a blast. very knowledgeable guy, gave me lots of tips and things to work on. got my parallel squat dialed in, hoping to make some serious gains after mexico. he showed me the idea of hip drive, which i haven't at all been doing. first 2 sets of the press were moderately easy, last one was difficult, but hit all the reps. 130 was definitely much easier this time around than last even though my breathing was way off this time around.

wednesday 3/31
morning weight: 209lbs

this is lower than i expected. i've been at 211-212 the past few days. not sure how accurate it is.

Cmanuel
03-31-2010, 01:08 PM
Glad I could be of some help.

Watch this video, I think this parallels your main issue in squats. Fixing hip drive will get you so muhc stronger out of the hole, but like i said yesterday, it doesn't come overnight so just practice after your work sets and it will come eventually

yha2XAc2qu8

feardaram
04-01-2010, 08:12 PM
i can easily see what you mean in that video. tried to put it into action, like you said it will take a lot of practice.

wednesday 3/31
db complex, 6 sets, 2 at 20lbs, 2 at 17.5 lbs, 2 at 15lbs

thursday 4/1
morning weight: 210lbs, i knew that 209 weight was bogus, still, it's lower than monday and tuesday

squat: 250lbs, 3x5
bench: 195lbs, 2x5, 1x4
chins: bw, 3x5

i said before i just wanted to maintain my weights before vacation, but i couldn't help bumping up the weights slightly. went up 5 in squat, no problems. went up 5 in bench but missed the last rep of my 3rd set. still, i'm very happy with it. rows just weren't sounding good, so i subbed chins. hard, but got the 3 sets of 5 in. it seems like i "feel" it more from chins than rows. might phase out rows totally.

last 3 days i've been right at about 2000 cal. hoping to drop some of that fat.

Off Road
04-03-2010, 09:56 AM
I wouldn't phase out the rows completely. You might be better off just alternating them from session to session. Good workouts!

feardaram
04-05-2010, 10:05 PM
thanks for the info, i'll stick with them.

saturday 4/3 and sunday 4/4
skiing

monday 4/5
morning weight: 211.5lbs

bench: 185lbs, 3x5
dl: 315lbs, 1x5, 1x3

stupid workout. rack was being used pretty much the entire time i was at the gym. benched first, and noticed last time i was bouncing the bar off my chest, leaving some pain. lowered the weight 10lbs, slowed down the reps, only a light touch on the chest. a little tough, but no problems. went to DL next, 5 reps then 3. was damn tired after this. eating less is clearly lowering my energy levels. messed around with the squat machine at this point but it felt stupid so i blasted my abs, ran a mile, and went home.

weight loss is not working. i'm clearly eating much less but the scale isn't showing any movement. frustrating.

feardaram
04-09-2010, 09:15 AM
Tuesday 4/6
2 mile run outside

Thursday 4/8
squat: 255lbs, 3x5
oh press: 130lbs, 3x5
chins: bw, 2x5

ran out of time at the end of the work out so did 2 real quick sets of chins and left. press felt slightly easier than last time, might have had another (grinder) rep in me.

friday weight: 210.5lbs

Off Road
04-09-2010, 09:01 PM
Glad to see the squat keeps going up...time to raise the press :)

StLRPh
04-10-2010, 05:56 AM
Keep up the good work. The weight loss will come. Gotta remember that its not necessarily linear. You may not lose anything for a while and all of a sudden 3lbs disappear. Good luck

feardaram
04-12-2010, 10:26 PM
thanks guys. upping the press will be a focus once vacation is over!

friday 4/9
ran 4 miles outside

saturday 4/10
bench: 185lbs, 3x5
DL: 275lbs x 3, 225x 5
abs, ran a mile

rack was being used the whole time. totally lacked energy, form was slipping on DLs even at 275.

sunday 4/11
walked about 3/4mile each way with my golf bag and hit balls on the range

monday 4/12

morning weight: 209lbs

squat: 255lbs, 3x5
oh press: 130lbs, 3x5
rows: 175lbs, 3x5
abs, ran a mile

press was very hard, had to grind out last few reps. ready for vacation

feardaram
04-23-2010, 09:59 AM
back from vacation and got back in the gym yesterday for the first time in a week and a half. gained 5lbs on the trip (weighed 214.5 on my return). after spending a week in a bathing suit realized i'm still fat and need to cut weight for real. getting stronger but continuing to look untrained and out of shape won't make me happy. my goal is to get back to at least 200lbs before i get serious about getting stronger again. to do this i will scale back lifting to 2 days per week, 3 is just too much on limited calories i've found. i will increase cardio.

thursday 4/22
squat: 245lbs, 3x5
bench: 175lbs, 2x5, 1x7
DL: 315lbs, 1x5
abs, jogged 1 mile

wanted to start back a little lighter, went down 10 lbs in squat and bench. squat was tough, bench was easy. did 2 extra reps at the end of bench with no issues. felt very strong on the DL, hit 315 no problems and felt like i could have done more (weight or reps). did some weighted sit ups then slowly jogged 1 mile. very tired after this. felt good to be back in the gym.

friday 4/23
morning weight: 212lbs
3 miles jog on the treadmill

feardaram
04-25-2010, 07:52 PM
sunday 4/25
squat: 245lbs, 3x5i t
oh press: 130lbs, 3x5
row: 165lbs, 3x5
abs, jogged 1 mile on treadmill

squats were tough but doable. will do 250 next time. rows were very tough. it's weird, i feel like the rows don't hit my back, but more my arms. i try to use a somewhat strict bent over form, sorts near parallel. not sure if i'm cheating too much or what.

SCmmaFAN
04-27-2010, 08:31 AM
Welcome back and good luck on your continued cut to 200#. Do you have a date goal for reaching 200#?

Off Road
04-27-2010, 08:54 AM
Squats are always tough...way to get back to it.

feardaram
04-28-2010, 08:41 PM
Welcome back and good luck on your continued cut to 200#. Do you have a date goal for reaching 200#?honestly, i don't know. i'd be fine with losing a pound a week. my issue is consistency. i'll have a few good days in a row and then a horrible day, like last night, where i have 3 margs, fajitas, and chips for dinner... while failing to get any cardio in. i guess we will just need to see how it works out.


Squats are always tough...way to get back to it.for sure, feeling better now though. thanks for stopping by.

wednedsay 4/28
squat: 250lbs, 3x5
bench: 185lbs, 3x5
dl: 325lbs x 5
slow jog 1 mile on the treadmill

went up to 250lbs in squat, tough but got'em no problem. back to 255 next time should be fine. bench was back to 185 and actually felt pretty good. i had another rep or two in the tank on the final set. might try 190 next time. went up to 325 on the DLs, which is fun. took a lot of effort but there was no question i'd get them all (since it's only 1 set). busted out a slow mile on the treadmill after lifting. tired.

feardaram
05-02-2010, 06:29 PM
saturday 5/1
jog 2.6 miles outside

sunday 5/2
squat: 255lbs 3x5, 165lbs x 20
oh press: 130lbs, 3x5
chins/pull-ups: a bunch of reps, forgot to count, most from standing position due to being dead tired

so i went ahead and tried a 20 rep squat today. did my work sets at 255lbs which were pretty tough, then dropped down to 165lbs for a 20 rep set. the 20 reps took me nearly 3 minutes to complete. 165 felt like absolutely no weight, but cardiovascularly was very difficult. i never felt like i couldn't complete a rep but in my lungs/heart it felt like i was sprinting. i was finished by rep 9 and considered quitting. at that point i had to start taking multiple breaths between reps or every few reps. i'm glad i tried it but wow it was tough. gives me a whole new level of respect for someone doing this with any sort of weight. hit my reps on the press and finished off with some chins/pulls.

Off Road
05-02-2010, 10:35 PM
Nice job on the 20s. They are a whole different animal.

feardaram
05-07-2010, 09:08 AM
Nice job on the 20s. They are a whole different animal.

you aren't lying!

monday 5/3
hit some softballs at the cages, getting ready for summer league

tuesday 5/4
2 mile walk outside with the wife/dogs

wednesday 5/5
2.4 mile jog outside

thursday 5/6
bench: 185lbs, 3x5
DL: 135lbs x 5, 185lbs x 5, 225lbs x 3, 275lbs x 2, 315lbs x 2, 365lbs x 1, 315lbs x 5
abs, jogged 1 mile on treadmill

rack was being used when i showed up so i decided to make this a deadlift centered workout. worked up a single 365 rep. was very hard but i felt it moved quickly, there was no struggling with it. i know 365 isn't a ton but i'm happy that 6 months in i can do it.

friday 5/7
morning weight: 208lbs, seems like i'm cutting fat slightly