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stitch
02-22-2010, 03:17 PM
Being brand new to this site, I suppose I should start off with some sort of introduction...

Iím a twenty-something year old powerlifter and compete at 132/148. When I lived in Columbus, I trained with PeteTheGreek and friends at Lexen, but school has since taken me elsewhere and Iím currently training raw and alone.

Iíve been dreaming about doing either the October meet, or the Winter Pro-Am, but thatís way too far off to have any sort of concrete plans. I spent the better part of the last year performing poorly at meets, injuring myself, not progressing, and dieting. I think Iím finally getting my **** together.

Thanks to being sick for the past 3 weeks, Iíve been working on catching up on missed workouts and Iím just finishing my 5/3/1 week and getting ready to deload. The past weeks training looked something like this:

dead: 155x5 180x3 205x9
pull thru
back xt
kneeling abs

bench: 70x5 80x3 95x7
dips
inc db
pull ups

front squat: 95x5 105x3 125x6
gms
pulldown abs

ohp- TBA

Cmanuel
02-22-2010, 03:26 PM
I popped your reply cherry ! glad to have you here

Stronghold
02-22-2010, 03:34 PM
For what it's worth, lemonade girl scout cookies are amazing.

stitch
02-22-2010, 03:44 PM
For what it's worth, lemonade girl scout cookies are amazing.

Are the Lemonade cookies the ones they make with crushed Anadrol?

Stronghold
02-22-2010, 03:46 PM
Are the Lemonade cookies the ones they make with crushed Anadrol?

That's the samoas. I cycled off of those.

stitch
02-23-2010, 12:27 PM
That's the samoas. I cycled off of those.

Probably a good idea. Wouldn't want you to get too huge, bro. Stick with the lemon. Those will cut you up and get you some good, lean muscle mass instead of that fat muscle mass.

stitch
02-23-2010, 06:19 PM
ohp
45
55x5
65x3
75x3

chest support t-bar
55x10
65x10
65x8
55x10

machine lateral raise
50x10
40x12 x3

ytl
5x10 x2
(10 of each in 1 set)

db curls
20x10 x3

OHP numbers are staying the same for the next cycle. I haven't done standing OHP much before and am struggling to hold much more than 45lbs overhead. grr.

I'm getting back to curling weights in my "normal range", but they're definitely a struggle.

stitch
02-23-2010, 06:34 PM
Oh, and the curls have been an issue lately because I managed to strain(I guess) my left bicep around Christmas. There was some minor bruising and it hurt to flex my arm so I avoided curling anything more than the pink dumbbells for a little while. Now I've graduated to the purple.

EDIT: I need to learn to proofread before I hit "post"

stitch
02-24-2010, 08:06 PM
30 min fat man cardio

Stronghold
02-24-2010, 10:08 PM
OHP numbers are staying the same for the next cycle. I haven't done standing OHP much before and am struggling to hold much more than 45lbs overhead. grr.


abs abs abs abs abs abs abs abs

Cmanuel
02-24-2010, 11:52 PM
30 min fat man cardio

lol whats fat man cardio?

stitch
02-27-2010, 02:08 PM
lol whats fat man cardio?

Walking on the treadmill at an incline. For me, this is usually 3-4mph and a 4-6% incline. If I get much higher than that my calves cramp up too much.

On Thursday, I also did 30 minutes of cardio and abs. I forgot to log that.

I'm considering going out to do cardio again today, but really don't want to go out in the cold just for 30 minutes of cardio.

stitch
03-01-2010, 05:18 PM
Today was supposed to be my 5 day for deadlift. I was all set to go until I realized that my left hammie was ridiculously tight during my stretching. So, I walked on the treadmill, did more dynamic warm ups than usual and humped my foam roller in the middle of the gym a second time. None of this helped much so I decided to do my first two sets, but didn't even bother with the last. Lame. I know.

DL
135x5
165x5
(190)

reverse hyper
70x10 x3

more stretching and foam rolling

Stronghold
03-01-2010, 08:48 PM
what's this about foam rollers?

:hump:

stitch
03-02-2010, 12:02 PM
Bench
45
65x5
80x5
90x6 weaksauce

bw dips
5/3/3/3/2/2

inc db
25x10 x4

machine pulldown
95x10 x4

Last set on bench was about 4 reps shy of what is normal for that weight. My bench hasn't been going anywhere lately. I think its time to rethink my upper body training, or at least my choices for assistance work.

stitch
03-04-2010, 12:53 PM
I went to the gym today and planned on warming up and seeing how I felt. I felt ****ty. Rolled, stretched and did two sets of front squats with the bar. Then hopped on the elliptical for 25 minutes.

I've been having trouble with recovery and overuse type injuries lately and we're trying to figure out how to remedy the issues. I thought it was taken care of, but apparently I was wrong. I've come up with a couple of options. Some are more likely to work than others, and some are just completely ridiculous, but they include:
1. change programs
2. switch to 3x a week instead of the standard 4x a week 5/3/1 setup
3. add a few lighter weeks into every training cycle
4. squat in briefs at least some of the time
5. take lots of drugs

Liftersize
03-04-2010, 03:48 PM
hopefully you can get your training sorted out and get in a groove

stitch
03-08-2010, 09:22 PM
hopefully you can get your training sorted out and get in a groove

Thanks! Last two workouts went pretty well, so I guess I can't complain too much at the moment.

Friday:
Box Squat w/ Chains
55
*add Ace briefs
135
155 + 1 chain x2
155 + 2ch x2 x5

Abs

We went to Lexen over the weekend so got in my briefs to fit in. Friday was my first time in gear since about April of last year. This was also the first time in over a year that I was able to fit into my Aces quite easily.

The box may have been a pad high, but it wasn't high enough for anyone to give me ****. Not even PeteTheGreek, so I guess it was fine.

Having more than, oh, I don't know, 135 maybe, on my back was interesting. The weight was pretty easy to move, but if felt really heavy and unstable on my back. Probably not surprising considering I was using chains too.

I've got 2 more weeks of briefs then a deload. Not looking forward to squatting at a gym that isn't Lexen these next two weeks.

Monday:
ohp
45x5x2
50x5
60x5
65x10

assisted pullups/chins
6 reps, 2 sets of each, alternating

t-bar row
45x10x3
45x15

curl
40 or 45 x10x3

super set
pushups and fat man pullups: 5x5, no rest between super sets

65 x 10 may or may not be a PR. All I know is that I only did 7 last time and they looked like crap, so I'm happy.

Stronghold
03-08-2010, 10:01 PM
Those chains were swinging like crazy when I was using them too. I sort of regret being too lazy to adjust the feeders while we were setting up, but I didn't want to hold up the party :)

I heard you went to the Arnold with some little guy.

stitch
03-10-2010, 08:35 PM
Those chains were swinging like crazy when I was using them too. I sort of regret being too lazy to adjust the feeders while we were setting up, but I didn't want to hold up the party :)

I heard you went to the Arnold with some little guy.

I don't think mine were swinging much beyond the normal chain swing. There was still a good number of links on the ground when I was fully upright.

Yeah. He was pretty little and pathetic. He couldn't even WIN me a TSHIRT!

Stronghold
03-10-2010, 08:36 PM
I don't think mine were swinging much beyond the normal chain swing. There was still a good number of links on the ground when I was fully upright.

Yeah. He was pretty little and pathetic. He couldn't even WIN me a TSHIRT!

You only had a link or two on the ground at the top. It was perfect for your height. Mine...not so much.

stitch
03-11-2010, 06:27 PM
Things have been pretty crazy these past two weeks with school, work and the Arnold trip. Diet has been awful training has been inconsistent and cardio just hasn't been happening. I'm hoping things will be a little more normal in the upcoming weeks.

Despite taking a 3 hour nap, I was still feeling pretty worn out today. Had a little coffee and yohimbine before I headed to the gym and eventually felt awesome. Though, almost being run off the road by some developmentally disabled prick that doesn't know how to drive may have also woken me up a bit.

bench
45
75x3
85x3
95x8 (PR!)
65x10 x3

db inc
25x10
20x15

pullups
light band x10 x3

tbar row
45x10 x3

Stronghold
03-11-2010, 08:12 PM
The Yohimbine is where it's at. I'm telling you.

stitch
03-11-2010, 08:43 PM
The Yohimbine is where it's at. I'm telling you.

Yeah. Either that, or having some dumb ****ing cnut try to merge into your lane, without a turn signal, by trying to put half of their car into your lane while they are right next to you. God, I hope that happens before every workout. It was so awesome.

stitch
03-12-2010, 06:29 PM
squats
55x some
*add briefs and belt
145x3
165 + 1 chain x2
185 + 1 chain x2
*shorten feeder by 6 links
185 + 1 chain x2 x4

reverse hyper
25x12x3

knee raise
10 x3

I should have manned up and added that second chain like I had originally said I would. Turns out that the chains at my gym are 24lbs each. Next week is going to be 195 + 2 chains. Weight was pretty easy, but again, it didn't feel that great on my back.

Hammie said no deadlifting. And I wanted to get out of those briefs anyway.

stitch
03-15-2010, 01:37 PM
PRed today, but not a very good day at the gym overall. The stress of the past few weeks has gotten to me and I've been feeling tired and weak. I somehow managed to sleep in til almost noon today.

Also, my weight has been climbing back up from the high 130s to consistently being just over 140. This whole 2300+ calories a day bull**** needs to stop. I need to...
1. get back to training 4x a week
2. do some cardio

ohp
45x5
55x3
65x3
70x7 PR

pullups
light x10, 9, 9, 10

tbar row
45x10 x4

db curls
20x10 x3

intervals 30 on/60 off for 7 min
(the plan was to go for 10-12, but I cramped up too much. i suck :( )

stitch
03-16-2010, 06:25 PM
super set:
hang cleans: 65x5, 75x5 x4
db lunge: 10x20 x5

reverse hypers
70x10 x4

standing pd abs
60x12 x3

15 min walking.

Nothing to report, really. I want to start deadlifting again.

stitch
03-18-2010, 02:34 PM
bench
45
65x5
80x5
90x3
100x1

inc db
25x15
30x11
30x9

pullups/chins
light x8 x3 total sets

tri pushdown
55x15 x2

Wasn't happy about the bench numbers. Everything felt heavy. SH says its unrealistic to expect to have 3 pressing PRs across 7 days but I disagree.

I actually pressed 100x3, but on the first, the guy went to "save me" before I really needed it, I pressed the second and thinking I had found my groove, went for a third and totally missed it halfway up. :bang:

stitch
03-18-2010, 06:18 PM
also, 20 minutes on the dreadmill

stitch
03-20-2010, 05:06 PM
box squats with chains
55
145x3
195x3
195+ 1 chain x2
195+2 chains x2 x4

reverse hypers
70x10 x3

pd abs
60x12x4
*need to up the weight here

20 min on treadmill

Squats kicked my ass today. I felt like I came off the box quick but then had to grind through each rep when I was a few inches off the box, but after that things moved pretty quick.

I didn't do anything without my Aces on because my hammie/adductor is still bothering me and I can't feel any pain if I have my magical briefs on. I managed to sit on the box with 145 which is quite an accomplishment for me. When I last ditched those Aces, I had trouble getting to depth with 200ish. I like to think this is because I suck a little less than I used to, but its probably because of the weight loss.

The box was also a little high. I thought depth looked about right when I just sat on the box, but when I watched my squats from the side, I was above parallel. I'm switching to the low box next time I box squat.

stitch
03-22-2010, 04:32 PM
ohp
45
55x5
65x3
75x5
55x10 x2

ytwl
2.5x10 x2

pull ups
light x8 x4

tbar
55x10 x3

db curls
20x10 x3

5 min stepper then 20 min treadmill

Stronghold
03-22-2010, 06:24 PM
I like what I'm seeing here. Don't be no punk.

stitch
03-23-2010, 02:48 PM
Deload week!
db lunges
10x20 x2
*hammie didnt like these much so I attempted to do a set of the evil lunges and see how those felt instead.
10x20 x1

reverse hyper
90x12 x3

knee raises
bw x10 x3

stepper: 10 min

Must stretch and foam roll. Lots.

When I got to the gym today, I noticed that the squat bar was not in the monolift. It seems that someone took the squat bar out of the monolift and locked it up with some of the other stuff that's lying around. I suspect the crazy ****er is to blame for this as he is the owner of half of the weird **** we have lying around the gym, and I saw him leaving as I was just getting there today.

I don't know what this guy's deal is. He doesn't compete in anything, he's really skinny, looks homeless, and does **** that makes Lexen's little creations look completely normal. From what I hear, he also scores pretty high on PH scale of craziness.

If I don't get my squat bar back, it looks like I'm going to be spending part of my weekends in Columbus. Which I would just absolutely hate to do...

Stronghold
03-23-2010, 03:06 PM
evil lunges?

stitch
03-23-2010, 03:20 PM
evil lunges?

The lunge/1leg RDL hybrid.

Hammie didn't like those much either. I think I need to do them with 2-3x more weight next time I try them.

stitch
03-24-2010, 12:16 PM
No training today, but I sweat my ass off in my dance class today so we'll call that cardio, and foam rolled.

I was also verbally assaulted by some loudmouth ghetto bitch on my way to class today. I'm glad I chose this prestigious institution. At OSU, I never got the opportunity to interact and make a connection with the locals like this. Awesome.

Stronghold
03-24-2010, 12:56 PM
No training today, but I sweat my ass off in my dance class today so we'll call that cardio, and foam rolled.

I was also verbally assaulted by some loudmouth ghetto bitch on my way to class today. I'm glad I chose this prestigious institution. At OSU, I never got the opportunity to interact and make a connection with the locals like this. Awesome.

you can say bitch but not ******?

stitch
03-24-2010, 01:00 PM
you can say bitch but not ******?

Developmentally disabled. ******ed is not politically correct.

stitch
03-27-2010, 02:41 PM
I did an odd assortment of things today...

step ups
45x3
65x10
75x10x3

reverse hypers
70x15x4

tbar shrugs
45x10
70x10x3

pd abs
60x10x5

farmers walk
85 per hand for 6 trips back and forth across the length of the gym

First time doing farmers. They were fun. Turning is a bitch. Considered that my cardio for today.

Stronghold
03-28-2010, 01:48 PM
I did an odd assortment of things today...

step ups
45x3
65x10
75x10x3

reverse hypers
70x15x4

tbar shrugs
45x10
70x10x3

pd abs
60x10x5

farmers walk
85 per hand for 6 trips back and forth across the length of the gym

First time doing farmers. They were fun. Turning is a bitch. Considered that my cardio for today.

:hello:

stitch
03-29-2010, 05:49 PM
seated db press
25x10, 9, 10

front raise
10x12x3

machine lateral raise
40x10x3

rear delt machine
20x10x3

db curls
20x10
25x10
20x10 x2

intervals 30 on/60 off for 15 min

Curls are really easy when your arms are not fatigued from back work.

Stronghold
03-29-2010, 05:57 PM
Super (penis) pumped!

stitch
03-30-2010, 07:26 PM
pin pull -- above the knee
135, 185, 225x5
245x5
265x5
285x5
315x4

db lunge
10x20 x3

reverse hyper -- one leg
35x12 x3

pd abs
70x10 x3

dreadmill 25 min walk

foam roll & stretch

I pulled higher than usual, but when I started off standing on the blocks, the bar was just below the knee and my back/ham didn't feel great. 315x4 is definitely a PR, but I suppose its about as cool as PRing on leg extensions.

Stronghold
03-30-2010, 07:29 PM
I pulled higher than usual, but when I started off standing on the blocks, the bar was just below the knee and my back/ham didn't feel great. 315x4 is definitely a PR, but I suppose its about as cool as PRing on leg extensions.

I'd say it's cooler.

stitch
03-30-2010, 07:38 PM
I'd say it's cooler.

Ok. Like leg pressing massive weight, then? Kinda cool, except its the ****ing leg press?

Stronghold
03-30-2010, 07:40 PM
Ok. Like leg pressing massive weight, then? Kinda cool, except its the ****ing leg press?

Rack pulls are cooler than the leg press.

stitch
04-01-2010, 07:07 PM
db flat bench
25x10
30x10
35x10, 9, 9

chin ups
knee in light band--7 sets of 5

pushups
5x5

tbar row
55x10x4

band abs
light x10 x2

stepper--15 min

stitch
04-02-2010, 05:34 PM
gay leg day.

horizontal leg press
1pps x10
2pps x10 x3

band gm
light x12 x3

leg xt
70x10
80x10 x3

ab crunchy things
chain x10 x3

hill-- 5 trips up. barf.

I found a hill to run up. It doesn't look like much, but that ****er gets steep at the top. Proud to say that I didn't puke up the Chipotle I had for dinner.

stitch
04-04-2010, 01:58 PM
Hill-- 6 trips followed by 15 minutes of groaning, panting, and trying not to puke.

stitch
04-05-2010, 07:36 PM
seated db ohp
25x10 x3
25x9

front raise
20x12(+12) x4

machine lateral
40x10 x4

machine rear delt
10x10 x4

ez bar curl
+30x10 x4

tbar shrug
70x12 x4

6 min on the stepper.

And 1 hour of "dance aerobics" in class this morning

stitch
04-06-2010, 09:21 PM
pin pull--above the knee
135x5
225x5
245x5
265x5
285x3

db lunges
15x20 x4

r hyper --1 leg
35x12 x3

farmers walks
85 per hand 6 trips across the gym and back.

kneeling abs
130x10 x4
(I love how 130 and 70 feel the same depending on which set of cables you're at...)

Pin pulls made me sad today.

stitch
04-09-2010, 07:20 PM
THURSDAY
db flat bench
25x10
35x10
35x8
30x10 x2

dips
5/5/5/3/2

pullups
foot in light x10 x3

chins
foot in light x10 x3

pushups
5x5

tbar row
40x10 x4

FRIDAY
foam roll & stretch

horizontal leg press
1pps x4 (****. ow!)

10 min on treadmill

I, like, pulled something in my groin. On the right. And I hate the word "groin". :bang:

stitch
04-10-2010, 04:35 PM
dreadmill 45 minutes. walking slowly.

kneeling abs 120x15 x4

back xt 25x12, 45x12 x2

foam rolling

I'm not allowed to do any heavy lower body work until further notice :( .

There's also a local chiro that is supposed to specialize in sports performance issues and ART. I think it's time to give the place a call and see if they can fix some of these nagging injuries and help prevent new ones.

stitch
04-12-2010, 05:35 PM
bench
45x10
65x5
80x5
95x6 (or was it 7?)

inc db
25x12/9/7

hs wide chest
20 per side x20 x2

ohp
45x5
55x6

seated db press
20x8 x2

I'm switching to SH's ******edly complicated program and ended quitting early after doing basically nothing on the shoulder press stuff. My shoulder wasnt happy. Argh!

What do bench fags do when they can't bench?

Stronghold
04-12-2010, 06:25 PM
It's not ******edly complicated. It's called be awesome at lifting weights. Very simple.

stitch
04-13-2010, 04:42 AM
It's not ******edly complicated. It's called be awesome at lifting weights. Very simple.

Since when does being awesome at lifting weights involve a dozen sets on 8 million different exercises? Hmm?

stitch
04-13-2010, 07:27 PM
chins
foot thru light x10 x2
knee thru light x6, 4

cg pulldowns
80x10 x3
60x18 x2

chest supported tbar
45x10

tbar shrug
55x12 x2

abz

I did not complete my workout as instructed. Boo.

stitch
04-17-2010, 09:24 PM
On Thursday I went to the gym to play around and see what I could do. I ended up doing triceps. lots and lots of triceps.

bench
45x10
65x10

db floor press
20x10 x3

skulls
ez+10x15 x3

tri xt machine
10x10 x5

tri pushdown
a bunch

oh cable xt
a few

treadmill for 15 or something

SATURDAY
cg pulldown
90x6
100x6 x3
70x15 x2

pull ups light x10 x1

chins light x10x2

tbar shrug
70x10
80x10
90x6 x3

tbar row
45x10 x3

back xt
45x12 x3

pd abs
60x10 x3

stepper 35 min

One week in and I'm already over this no squatting/deadlifting bull****. I need to figure something out so that I dont feel like I'm doing the same 4 exercises 4x a week.

stitch
04-19-2010, 07:39 PM
bench
45, 65, 75, 85, 95 x5

hs wide chest
25ps x12
35ps x12, 7

lat raise machine
30x8 x3

floor press
45
85x5
95x5
105x4

pushdown
40x12
50x8
40x12
30x15, 22

stepper 20 min total

I'm still trying to figure out weights on some of this stuff. Wide chest didnt feel great on my shoulder. I got a little help on the last 2 reps on floor press.

I feel like I'm doing the same **** every day and wasting my time. We're going to have to work in some sort of rehab/low back/abs day in here to break up this rotation. I can't stand it.

stitch
04-20-2010, 08:59 PM
chins
light (foot through band) x10 x3

hs pulldown
35x10
45x10 x2

tbar
55x10 x3

tbar shrug
70x10 x3

preacher curls
EZ x10
EZ+10 x10 x3

hammer curl
15x10 x3

Face pulls and 30 min treadmill

Must go up on t-bar stuff and curls were easy, but I'm not going to push those right now.

Stronghold
04-20-2010, 09:02 PM
What were the rest intervals like? :)

stitch
04-20-2010, 09:08 PM
What were the rest intervals like? :)

Shorter than usual. I slowed down a bit on the tbar stuff, but everything else was quick. Aside from the warmup preworkout chat, and 8 million potty breaks, anyway.

stitch
04-22-2010, 09:42 PM
I think I spent more time warming up than lifting. And just so I can try to keep track of what I'm doing...
foam roll, tennis ball, broomstick stretch
camel stretch
bird dog pose
lying leg abduction
lunge and reach
seated calf stretch
downward dog

decline bench
45x10
65x20 x2

pushups
the girly kind x12 x2

staggered stance one arm db ohp
15x15 x2

db rear delt
8x15 x2

little bb JM press
bar+20x15 x2

pushdown
30x20 x2

20 minutes total on stepper

and i forgot to do abs. oops.

Stronghold
04-22-2010, 09:46 PM
I think I spent more time warming up than lifting. And just so I can try to keep track of what I'm doing...
foam roll, tennis ball, broomstick stretch
camel stretch
bird dog pose
lying leg abduction
lunge and reach
seated calf stretch
downward dog

decline bench
45x10
65x20 x2

pushups
the girly kind x12 x2

staggered stance one arm db ohp
15x15 x2

db rear delt
8x15 x2

little bb JM press
bar+20x15 x2

pushdown
30x20 x2

20 minutes total on stepper

and i forgot to do abs. oops.

Looks functional :moon:

stitch
04-22-2010, 09:50 PM
Looks functional :moon:

Now I just need to figure out a way to work in some of those high rep partner assisted lockouts

stitch
04-24-2010, 08:31 AM
pulldowns
80x8
90x8
90x6 x2

tbar
70x8 x4

cable row
75x8 x4

seated db curl
20x8 x4

reverse curl
ez+10x8 x4

sled 2 plates, 3 trips back and forth across the lot, all walking forward

Lifted in C-bus yesterday so I had to improvise a little bit.

I'm totally going to start on some easy leg stuff again this week.

Stronghold
04-24-2010, 06:49 PM
I'm totally going to start on some easy leg stuff again this week.

:clap:

I'm glad you're starting to get things sorted out with your hips. See what happens when you listen to me? :)

stitch
04-25-2010, 04:36 PM
walked, did my mobility stuff and some abz.

Stronghold
04-25-2010, 04:55 PM
did my mobility stuff

:thumbup:

stitch
04-26-2010, 08:18 PM
form roller, mobility and stretching

db lunges
10x20 x6

leg xt
80x15 x2
*switch machines
60x15 x2

ham curl
60x15
70x15 x3

calf raise (on leg press)
2pps x15 x4

10 min on stepper

stitch
04-30-2010, 07:47 PM
THURSDAY
bench
45x10x2
65x10
75x10x2

1 arm db ohp
15x10
20x10 x2

machine lat raise
40x10 x2 (shoulder did not want)

floor press
75x10
75x12
75x10

skull
ez+15 (total) x10x3

stitch
04-30-2010, 08:04 PM
^25 min incline dreadmill also

Friday
The hill 4 trips

band chins
foot thru light x8
knee thru light x7 x3

hs pulldown
55x6
45x8 x3

tbar
55x8
65x8
70x8x2

tbar shrug
45x10x4

The next week or so is not going to be fun with all the school projects wrapped up and then finals. I"m hoping I'll get to the gym 3x next week.

Stronghold
04-30-2010, 08:22 PM
The Hill deserves to be bolded and capitalized.

stitch
04-30-2010, 08:31 PM
The Hill deserves to be bolded and capitalized.

But its just a little thing.

stitch
05-04-2010, 10:42 PM
bench
45
65
80x12 x3

pushups
8 then 2 sets of 8 off the "3 pin"

1 arm ohp
15x12 x3

HS dip machine
110x10
120x10
140x7, 8, 6

Fun story with the dip machine. Big guy was on it. Supersetting and totally not paying attention to me when I was trying to see when he would be done. Finally get his attention as hes walking off again and he says hes done.

Now, I had been watching him and debating what my weight today was going to be. He had a plate and a quarter per side and I started to think that would be my goal for the day. Well, when he says he's done, I go to set up and he starts removing plates. I tell him to leave it and he looks at me, kinda smiles and says " how about this instead" in a delightfully condescending tone as he takes the quarters off.

And that's when I knew I had to work up to a plate and a quarter. So, I did my warmups, even put my double dimes on there, but before I did that set I switched to the quarters. Mother****er should have known better than to challenge me.

stitch
05-06-2010, 05:51 PM
I checked out a new gym that's a decent drive out, but its filled with powerlifting and strongman equipment. I heard they were working on getting new training groups together and the meeting time was perfect for me.

I'm still not cleared to squat or deadlift again yet, but I don't think it will be long. I've wanted to start training again over the summer so that I can do a meet in the fall/winter. Hopefully this will be a good decision. I'm not sure if it is or not yet.

Today was deadlift day so I ended up doing some weird combo of upper back, hams and abs.

wide grip pullups
knee thru green: 5x5

tbar
70x8 x4

1 leg db dl
10x10x3

ghr
6, 10, 8, 8
*I don't remember these being this hard

crunch
suicide crunch

prowler
1 trip low then high handles
4 trips back and forth w/low

I tried to add weight to the prowler, but when I did, the only thing that moved was me. Must wear grippier shoes next time.

Stronghold
05-06-2010, 06:52 PM
suicide crunch?

stitch
05-06-2010, 06:56 PM
suicide crunch?

Basically like one of those V crunch things where you crunch up while you pull your feet in, but with different arm placement and you actually lay back down on each rep. I averaged about 3 crunches at a time. :drooling:

stitch
05-09-2010, 07:51 PM
FRIDAY

one arm db ohp
20x10
25x8x3

cable lateral raise
10x10x3

ytwlmnop
5x10x2

facepull
something x15 x2

bb curl
45x10x3

SUNDAY
stairs: 2 "sprints" up, approx 135 stairs. barf.

Stronghold
05-09-2010, 07:54 PM
SUNDAY
stairs: 2 "sprints" up, approx 135 stairs. barf.[/QUOTE]

My brother and I were discussing this today....most of the time, "sprinting" turns into more of a bear crawl.

stitch
05-09-2010, 08:15 PM
SUNDAY
stairs: 2 "sprints" up, approx 135 stairs. barf.

My brother and I were discussing this today....most of the time, "sprinting" turns into more of a bear crawl.

I was grabbing at both railings by the time I hit the last 30 or so steps. The view at the top almost made it worth it.

stitch
05-10-2010, 04:05 PM
step up-- one db side opposite the stepping leg
20x10
30x10
40x10 x3

ghr
3 sets of 10

db lunge
10x20x4
"mh" db lunge
10x20x2

plank crunch 10x4

side bend
16kg x10 x4

super set:
dead bug/ suicide crunch x2

stitch
05-11-2010, 08:15 PM
bench
45x10
65x5
85x3
105x1
115x0 (I got it, but with the 2 finger assist)
110x1
115x1 PR!

db incline
20x15x2

chins
1, 1, 1
knee thru purple: 3 sets of 8

hs row
45ps x10x4

knee raise 3 sets 10

plank 40sec x3

Bench PR and I realized that I could do a chin up unassisted, which I couldn't do in March. Squats and deads are no longer off limits too. Woo!

stitch
05-13-2010, 04:00 PM
pullups
knee thru purple: 5x3
foot thru purple: 5x2

bent over row
95: 10 x2
115: 5 x5

tire flip
4 trips across the gym

gm
65: 5x5

ghr
12 x3

abs:
plank crunch: 10 x3
dead bug: 15 x2
suicide crunch: 10 x2

I was pleasantly surprised by the bb row numbers. Haven't done them in....ever? So i didn't know what to expect.

The tire was brutal. It weighs about 340 and is a little bigger than the one I've flipped in the past. Had trouble getting it up high enough to get under it and flip it over. Looking forward to getting better at this.

Stronghold
05-13-2010, 04:04 PM
pullups
knee thru purple: 5x3
foot thru purple: 5x2

bent over row
95x10 x2
115x5 x5

tire flip
4 trips across the gym

gm
65x5 x5

ghr
12 x3

abs:
plank crunch: 10 x3
dead bug: 15 x2
suicide crunch: 10 x2

I was pleasantly surprised by the bb row numbers. Haven't done them in....ever? So i didn't know what to expect.

The tire was brutal. It weighs about 340 and is a little bigger than the one I've flipped in the past. Had trouble getting it up high enough to get under it and flip it over. Looking forward to getting better at this.

I like what I'm seeing here. Sounds like whoever told you to check this new place out must be pretty smart, huh? :moon:

stitch
05-14-2010, 03:42 PM
seated db ohp
10x10
20x10
30x10/8/8+2
20x10

pin press
95x3
135x3
155x3
165x3x3

front raise
25x12
axle 35x10x3

tate xt
10x10
20x10x3

bench
65x20

I think pin presses are ******ed, but the guy who picked them is working with a girl who does them with what I deadlift and benches my max for 20. So I'll do them without any complaints. For now.

Stronghold
05-14-2010, 05:54 PM
I think pin presses are ******ed, but the guy who picked them is working with a girl who does them with what I deadlift and benches my max for 20. So I'll do them without any complaints. For now.

:thumbup:

stitch
05-17-2010, 09:57 PM
front squat
45x10
65x12x4

bosu ball lunges (seriously.)
3 sets of 10 each side

gm
55x10x3

natty ghr w/band assist
purple+mini x10
purple x10x2

abz

hill sprint x4


This hill was not nearly as steep as my hill at home, but longer, so it still sucked.

Stronghold
05-17-2010, 10:02 PM
http://www.youtube.com/watch?v=J8gup0kfcns

stitch
05-18-2010, 07:18 PM
We are not friends.

bench
45x20
75x5
85x5
90x5
105x2 x4
115x2

dips
bw x8 x3

inc bb
45x8
65x8x4

pullup
foot thru light: 5x5

bb curl
45x8
50x8 x3

I doubled my "max" from last week. And I can officially bw dips for reps. Woo!

Stronghold
05-18-2010, 07:48 PM
We are not friends.



In that case...

http://www.youtube.com/watch?v=ZvM3RHLyzOo

stitch
05-19-2010, 12:02 PM
Cardio:
10 min on the stepper
10 on the elliptical
so boring.

stitch
05-22-2010, 09:51 PM
dl
115x5x3
135x5x3

chin/pullup
foot thru purple: 8/5/8/5

cs tbar
25x8x3

ghr
3 sets of 5

This was Thursday's training. I felt like poop.

And I'm too lazy right now to put up my training from the rest of this week.

stitch
05-23-2010, 09:22 PM
FRIDAY - 5/21

inc db
20x10
25x5
30x5
35x2
30x5 x4

floor press
90x3
100x3 x3

lat raise
10x8 x3

rear delt
5x15 x3

skull
30 x too light
40x6
45x6 x3

stitch
05-24-2010, 03:38 PM
RB squat
135
185
225
**add reverse bands
275x2
315 x no ****ing way
275x2
295x2

ghr
3 sets of 10

one leg reverse hyper
50x10x3

Bands we set up differently from what I'm used to on RB squats. Greens were choked around the top of the mono and stretched out to the sides and on to the bar outside of the plates.

I headed to the gym in one of those SFW moods. But as soon as I got under the bar, my confidence disappeared. Had to talk myself into going over 185. Everything felt heavy as ****. My left adductor was not happy today when I was warming up. So I wore my Aces on every single set and it felt fine. I wanted to do about 2 or 3 more doubles but my back didn't feel great either and I didn't want to push it.

stitch
05-24-2010, 07:20 PM
Three trips up the stairs at the park. Then my legs nearly gave out. Why do I keep doing those?

stitch
05-25-2010, 03:29 PM
bench
45x8x2
65x5
75x5
95x3
*add 3 board
105x3
125x1
135x1 x2 (failed third set)

"speed" bench
95x2 x4

dips
3 sets of 6

shoulder thing that will now be known as "supermans"
3 sets of 10

skulls
20x8
20x3
10x15 x3

Stronghold
05-25-2010, 05:09 PM
bench
45x8x2
65x5
75x5
95x3
*add 3 board
105x3
125x1
135x1 x2 (failed third set)

"speed" bench
95x2 x4

dips
3 sets of 6

shoulder thing that will now be known as "supermans"
3 sets of 10

skulls
20x8
20x3
10x15 x3

135 raw soon plz?

stitch
05-25-2010, 07:42 PM
135 raw soon plz?

That's the plan.

stitch
05-27-2010, 02:51 PM
pullups
green band 5x5

b.o. row
95x5
125x5x5

tire -- two trips

prone shrug
50x8x3

ghr 2 sets 8

Today was an easy day. I'm told I'll see why next Thursday.

The tire was less of a bitch this week because I figured out that you're supposed to get behind the tire to flip it, rather than trying to deadlift it up and over. I still had a a missed flip and a few rough ones.

stitch
05-28-2010, 02:10 PM
inc db
20x10
30x6
40x6 x3

cg bench
85x5
95x2
105x2 x3

db laterals
10x10
20x5 x3

dips
bw 8x3

bb curl
45x10 x2

Last set of dips was more like 4,2,1,assisted. I also got a little push on the last two db inclines.

I suppose you could also call the db inclines a PR. I usually get up to 40 and crap out after 1 or 2 half reps. Training at a gym that has dumbbells that go up in 10 pound increments is either going to kill me or make me a lot stronger.

Stronghold
05-28-2010, 08:26 PM
make me a lot stronger.

This.

Harder to psych yourself out when you have to take the bigger jump, huh?

stitch
05-28-2010, 08:43 PM
This.

Harder to psych yourself out when you have to take the bigger jump, huh?

That and I told ty about my tendency to go for things that are heavy, but still comfortable, so I don't think I'm going to get away with as much there.

Stronghold
05-28-2010, 08:46 PM
That and I told ty about my tendency to go for things that are heavy, but still comfortable, so I don't think I'm going to get away with as much there.

Just wait until you move down here. You're not gonna get away with anything :)

stitch
05-30-2010, 03:54 PM
I've been slacking a bit on cardio and conditioning stuff so I wanted to get to the gym today to do some. By the time I got off work and ran all of my errands, the gym was closing in an hour and it was going to take me about 30 minutes to get there and changed.

So, I went to the park and walked up the giant set of steps 6 times. I tried to keep a pretty quick, steady pace and didn't rest too much at the top or bottom. Then when I got home, I decided that walking up the 9 or so steps in my house was too much work so I crawled up them instead.

In summary:
steps 6 trips walking

stitch
05-31-2010, 05:34 PM
While everyone else was out drinking beers and eating hot dogs, I decided to go to the gym to squat. I didn't do anything too crazy because I was tired from working all day and supposedly, Thursday is going to be brutal.

front squats
45x10
65x5
85x5
95x5
105x5 x4

ghr
5
12x3

sled
6 trips across the gym and back

1 leg hyper
50x10 x3

assorted ab stuff

stitch
06-01-2010, 06:50 PM
bench
45
65
85
105x2x6

inc db
40x2x6

db fly
10x10x3

skulls
45x8x3

I'm still trying to figure out what the point of inc db doubles were.

stitch
06-03-2010, 02:53 PM
deadlift
135x5
165x3
*add belt
185x3
205x3
225x1 x3

pullup
purple 5x5

tbar
45x8
60x8x2

ghr
3 sets 8

I went for a second pull on the first two attempts with 225, but I gave up after it was about 2 inches off the ground. On one hand, I'm glad that I can at least pull 225, but on the other, that's not as good as what I was doing. Just keep on pushing along.

stitch
06-04-2010, 02:54 PM
mini band bench
doubled minis x5
+65x0
+55x3 x2
+65x2 x3

inc db
30x5 x3

fly thing
20x10 x2

rolling xt
20s x8x3

bb curls
55x8x2
45x8

Basically every one of those sets on bench were PRs. The last time I benched with bands it was more like a half of a doubled mini and 45-65 pounds bar weight.

stitch
06-07-2010, 03:29 PM
squat
95x6x2
135x4
*ace briefs
185x3
225x2 x4

ghr
3 sets 12

db lunge
20x20x3

prowler
4 trips across parking lot (1 trip = there w/lo handles & back w/ hi handles)

The skis on the prowler have been covered in gunk from the gym floor and I've been unable to move it without weight. They're clean now, but I wasn't sure what kind of weight to use so i went with nothing and tried to go as fast as I could. Which is really pretty slow and pathetic.

This, I'm told, is my last week where I'm allowed to do sets with my warm up weight and call them my work sets. 225 felt weird. Kind of light on my back, but heavy enough to be a struggle, but I was popping up like it was nothing at the top.

I can tell that my low back has become a weak link in the chain so I'm going to be sure to do my back xt and hypers on my lower body days. These will get done later tonight at the other gym.

Stronghold
06-07-2010, 08:10 PM
225 felt weird.

That weird feeling is called "way too light". :moon:

stitch
06-07-2010, 08:34 PM
back xt- 35x10, 45x10x3

1 leg hyper 50x10x3

abz

20 min walking on the treadmill.

Stronghold
06-07-2010, 08:41 PM
back xt- 35x10, 45x10x3

1 leg hyper 50x10x3

abz

20 min walking on the treadmill.

Looks like you violated the empirical rule of 60%. You shall surely perish.

stitch
06-07-2010, 09:08 PM
Looks like you violated the empirical rule of 60%. You shall surely perish.

Actually, just because you said that, I did some calculating. I'm pretty close to 60%. I WIN!!

stitch
06-08-2010, 07:34 PM
bench
45x8x2
65x5
95x3
115x1 (miss 2) x2
115x1 x4

cg bp
95x5 x3

dips
3 sets of 8

chins
2
knee thru purple-- 4 sets 6

bb curl
45x10
50x10 x2

kb swings
8 sets of 15 with 15 sec rest

I wanted to do some sort of cardio but didnt have the patience for the bike/elliptical/stepper so I did kb swings. Not the smartest choice after squatting yesterday but it was over quick and I got sweaty.

Most of my singles with 115 came up easy. I should have been able to pull off the doubles, but wasn't staying tight and getting out of the groove. If I had been training with someone I actually knew, I probably would have made them pull 115 off of me on my second attempts until I got it right, but I wasn't about to make some random guy at the gym deal with 6 sets of my bull****.

Stronghold
06-08-2010, 09:15 PM
If you had been training with me you wouldn't have needed me to pull them off because you would have gotten them.

stitch
06-10-2010, 02:24 PM
I felt icky today. Everything felt heavy and anything more than, oh, 2 reps left me out of breath.

pullups
purple 7x3

bb row
95x10x4

tire
2 trips across the gym

hyper
50x10x3

ghr
3 sets of 6

stitch
06-11-2010, 04:11 PM
reverse band bench
45x8
*hanging greens
135x5
185x4
205x2 (with a little help on #3)
225x1
225x mostly missed singles x3
205x1

inc db
30x5x2

skull
45x8x3

The bands were old and the right one was giving me less than the left which resulted in some pretty ugly and uneven lock outs and a little soreness in my right pec/delt. I kept messing with the bands trying to even them out, but didn't have much luck. Being the smallest and weakest, I seemed to be the only one affected by the difference. I took it easy on the other stuff.

sled
90 x 2 trips forward
90 x 1 backward
90 x 2 forward
90 x 1 backward
*as usual, every "trip" is across the lot then back to the starting point

stitch
06-14-2010, 08:12 PM
My back has been bothering me. It hurt last night when I was trying to sleep and it didn't feel much better in the morning. I almost didn't bother to go to the gym, but decided to at least try to get things loosened up. And being squat day, I figured it would be nice to have an extra person around to help flip and load.

squat
45x8 x2

lunge
20x20 x1

ghr
12x4

After realizing that the bar didn't feel great, I got grumpy and really just wanted to leave.

The lunges have been hurting my left big toe, and only my big left toe, when its the back leg. It felt like I was going to break my toe off and that is why I only did one set. I'm wondering if it's related to the limited dorsiflexion in my left ankle. That stupid ankle causes so many stupid problems.

Stronghold
06-14-2010, 10:37 PM
It happens. Sometimes your body just says no and it's better to listen to it than to keep pushing things until you really get hurt. I still think you should have pushed the prowler though :)

stitch
06-15-2010, 08:49 PM
bench
45x8x2
75x6
95x3
115x2 x3
95x5 x3

dips
3 sets 8

inc db
30x8x3

bb curls
45x10x3

tbar row
70x8x3

chins
green: 2 sets 8

Last rep on last set with 115 got a little assistance. Spotter claims he didn't really do anything to help, but whatever.

stitch
06-16-2010, 07:12 AM
It happens. Sometimes your body just says no and it's better to listen to it than to keep pushing things until you really get hurt. I still think you should have pushed the prowler though :)

I seriously didn't even have the motivation for the prowler the other day. I really just wanted to get away with doing as little work as possible. I think I know how the average commercial gym goer feels now.

But I'm back to normal now. And I'm going to start keeping my caffeine in my gym bag so I don't have to worry about energy related motivation issues.


Also, about yesterday's bench training. I couldn't go in at my normal time so I showed up when evening crew was there. My workout took like 8 hours. This was partially because I got stuck directly in front of the guys pressing the axle and they would occasionally throw the weight at my bench when they lost it so I had to time up my sets with their loading.

I've also come to the conclusion that I can't train around that many other people. The pressers and the crossfit dance circle distracted me and half the time I just didn't know where to go to do my stuff.

Stronghold
06-17-2010, 07:04 PM
I seriously didn't even have the motivation for the prowler the other day. I really just wanted to get away with doing as little work as possible. I think I know how the average commercial gym goer feels now.

But I'm back to normal now. And I'm going to start keeping my caffeine in my gym bag so I don't have to worry about energy related motivation issues.


Also, about yesterday's bench training. I couldn't go in at my normal time so I showed up when evening crew was there. My workout took like 8 hours. This was partially because I got stuck directly in front of the guys pressing the axle and they would occasionally throw the weight at my bench when they lost it so I had to time up my sets with their loading.

I've also come to the conclusion that I can't train around that many other people. The pressers and the crossfit dance circle distracted me and half the time I just didn't know where to go to do my stuff.

Dealing with the rain dance and still kicking ass and pressing 115 for doubles? Excellent!

stitch
06-18-2010, 03:28 PM
thursday

pullup
old green band, foot thru 6x6

dl
135x5x5

tbar row
70x10x3

ghr
12x4

friday
inc db
30x5
40x4
30x5x3

floor press
45
95x3
105x3x3

axle front raise
35x10x3

lateral raise
10x10x3

skulls
45x12x2

After the second set of skulls, I felt like I was either going to puke or pass out. I don't know where it came from. I didn't feel great during the workout but no real issues otherwise. Blood sugar may have been a little low, or maybe it was a junk food hangover from the previous day. I don't know. But I quit after that and skipped the curls, abs, and conditioning I should have done.

stitch
06-21-2010, 05:01 PM
front squat
45x8
75x5
95x5x5

death circuit 21-15-9 reps no rest
db lunge 10s
kb swing the little one
ghr
prowler across gym and back- hi/low handles

side plank-- 30 sec x2
plank side crunch thing-- 10 x2

This week is a speed/deload week for the group. So I decided this would be a good week to change things up. I did front squats because I'm weird and prefer them if I'm squatting raw. And chose the death circuit because I'm feeling fat and sassy. I think circuits will continue throughout the week and maybe beyond. I don't want to diet or get into crazy fatloss training mode, but I do need to quit slacking.

stitch
06-22-2010, 03:36 PM
speed bench
bar+minis x3 x6

front raise
25x10 x4

curls
45x10x2

death circuit x5
rower 300m
push press 45x10
push up on knees x10
med ball throw 12x10
Total time: 18:26

Probably could have gone a little heavier on the speed bench. Doubled minis and no added weight seemed pretty pathetic, but it felt pretty heavy and I was moving fast. And I've never been able to do doubled minis for speed in the past so I guess I can't complain too much.

That fun little thing I got to do at the end of my workout was delightful. By the second or third round, I couldn't feel my arms pressing the bar overhead and I was too fatigued to do legit pushups. My medicine ball was too bouncy to actually throw with force. :(

stitch
06-23-2010, 12:39 PM
Continuing with the crossfit sort of theme this week, I did a "workout of the day" that was posted on a crossfit site sometime last week. This was done instead of regular cardio today.

10-9-8-7-6-5-4-3-2-1 reps:
kb swings 35 lbs
burpees
chins foot thru purple band

It took me 13:30 to complete which would probably get me laughed at by people who do crossfit.

After having done a few of these little complexes (or whatever you want to call them), I've come to the conclusion that they are way more fun than "traditional" cardio, but there's no way I could ever actually train like that. On one hand, I feel like I've accomplished something by not dying, but its just not the same as setting a new bench PR or something like that.

stitch
06-23-2010, 01:19 PM
Also, I have no idea what my training is going to be looking like in the coming weeks. Next week should be back to normal, but the two-ish weeks after that I will be traveling and on vacation which complicates things.

On one hand, I'm feeling pretty fat and disgusting after putting back on some of the weight I had lost at the beginning of the year and wouldn't have a problem with home gym conditioning/****ty commercial gym training. But on the other, I feel like things are starting to come together and I'm starting to get used to the briefs and my bench is not as embarrassingly weak as it used to be. And I know both of those things will go to **** if I start pushing the diet/conditioning too hard for too long.

I need to pick a goal and get a plan. Things shouldn't be this complicated.

stitch
06-24-2010, 07:04 PM
"The (bastardized) Bear"
power (hang, really) clean, front squat, push press, back squat, push press
7 rounds of 5 "reps" with 65 pounds

farmers walks
135 per hand, 2 trips across the gym (~75 ft per trip)

side plank
40sec, 30sec

dead bug x10x2
plank crunch thing 10x2

Without actually doing the math, I agreed to do farmers and threw 45s on the handles. After I had set up, I realized just how much "just a plate" is on 45lb handles multiplied by 2 and was convinced that I wasn't even going to get those things off the ground. But I did. Twice. And managed to do the trips without dropping them or stopping. Now for the rest of the day I'm going to pretend I'm a total badass.

stitch
06-25-2010, 02:14 PM
pin press on the floor
95x8
115x5
135x5
155x3
165x2 (couldnt get #3 off the pins)
135x20

inc db
30x8x2
30x7

lateral raise
10x10x3

bb curl
45x10x2

After missing that last rep with 165, I was not expecting to manage 135x20 when instructed to go to failure.

stitch
06-28-2010, 07:48 PM
squat
45
95x5
135x5
*add ace
185x3
225x2
245x2x3

gm
45x15x3

ghr
3 sets 12

I missed my afternoon training because of work and was late for the evening crew so I was in a bit of a hurry to get squats over with. The guys stuck around a few minutes to make sure I got all my sets. If I hadn't been keeping anyone, I would have done a little more work on the warm ups and/or a few more work sets.

I also realize that good mornings with the bar is pretty lame, but I really just wanted to see how they would feel. Abs and stuff later.

Stronghold
06-28-2010, 07:53 PM
squat

245x2x3

.

Getting closer...

stitch
06-29-2010, 03:16 PM
bench
45x8
65x8
75x6
95x3
120x1 x2 (failed both attempts)
110x3x2

speed bench short minis
45x3
65x3 x2

inc db
30x8x3

skull
45x10 x3

sled drag
70 x 5 trips across lot and back--no rest

I feel weak.

Stronghold
06-29-2010, 06:58 PM
I bet if you had someone around who actually had half a clue as to how to bench, it might be different. Just sayin'.

stitch
07-01-2010, 07:07 PM
I bet if you had someone around who actually had half a clue as to how to bench, it might be different. Just sayin'.

I'm meeting up with this guy next week. He said he'd help me with my bench. He puts up some decent numbers. That count?

deadlift
135x5
155x5
185x5 x5

ghr
10 x3

r hyper 1 leg
70x12 x2

prowler
+50 pounds, 3 trips back and forth across lot. last trip was hi handles both ways

abz


There is a 6ft tall crossfit guy that weighs less than I do. I'm pretty sure this makes me better than him. Even if I am feeling pretty fat and sassy.

stitch
07-03-2010, 04:09 PM
log
80 or 85 x5, 4, 5, 5, 5, 5

pullups
foot thru purple x5
x8x3

hs low row
pps x10 x4

fat man row
12 total. these hurt

prone db shrug
20x10 x3

I pressed the log! :)

stitch
07-07-2010, 09:11 PM
super set:
db floor press
35x10
40x10 x4
bent over db row
35x10
40x10 x4

push up
10 x3
pull down
70x10
80x10
90x10

db curls
20 x some

On vacation. Options at the fitness center are limited. Its rough on the island.

stitch
07-11-2010, 08:23 PM
squat back. raw.
45x8 x2
95x5
135x5
*add belt and sleeves
155x3
185x2
185x1 (missed #2)
135x10 x2

back xt
25x20 x3

glute bridge on ball
3 sets 10

abz

That was a squat PR. Not so much because I haven't been strong enough to squat 185, but because I never squat heavy and raw. I started to GM my second squat and decided to set it on the pins. Probably could have had it, my spotter says, but what does he know :moon:

stitch
07-14-2010, 08:12 PM
Tuesday:
bench
45x10 x2
65x8
95x5
115x2 x3
CG:
85x8x2

pullup machine (25lbs assistance)
2 sets of 5 each: neutral, supinated, pronated

bb row
95x10 x4

tri pushdown
70x15
80x15 x2

I played around with pushups, cg bench, and this prone row thing but my biceps/anterior delts haven't been feeling great so I quit when I felt anything there. I got through a set or two of each.

stitch
07-15-2010, 02:20 PM
sumo deadlift
135x5
155x5
165x5
185x2
205x1 (+ 2 failed attempts before, then 2 after)
185x2 x2

r hyper 1 leg
50x10 x4

ghr
4 sets 8

Did some pullups and until something felt weird in my right pec. Feels like a sore muscle now. Guess its time to take some time off benching :(

stitch
07-19-2010, 05:26 PM
squat
bar x some
135+1 chain x3
135+2 chains x2 x6

ghr
3 sets 12

sled
80lbs 5 trips back and forth across lot. 1 was backwards

Everything felt tight and sore and achy on my warmups so I decided I didn't want to go to heavy but now I regret it. Should have at least thrown on some dimes, or another chain.

Chains weigh around 20 pounds each they were set to have a few links on the ground for the guys. This means I got maybe 2/3 of the weight. I trained RAWWWBERRY (belt and knee sleeves).

Stronghold
07-19-2010, 08:07 PM
Looked good. We're putting 185 on your back again next week, no excuses.

stitch
07-20-2010, 05:24 PM
Today was one of those days where I went to the gym and did stuff, but I would hardly call it a workout.

bench
45x8 x2
65x8
85x5
95x3
add old single ply viking bencher
115x1
135x1
155x1 x2
165 x fail

skulls
45x10 x3

pushups
off bar on 3 pin: 10 x3

hammer curl
20x10 x3

Since my shoulders and stuff haven't been feeling great when I bench, I thought today would be a great day to play with my shirt. I really just wanted to see if I could 1) still get into it, 2) touch in it.

I didn't touch in my shirt. With 165 I was less than a 1 board away. I don't know what I did to miss that one, but during the lift, my left erector cramped up, I managed to shift on the bench, the bar was uneven as it came up. It was ugly. My spotter helped out, but didn't have to pull it off of me.

I'm pretty confident that I'd be good for 165+ if I had a decent shirt that fit right, and if I had a clue what I was doing. 155 felt like nothing midway through to lockout.

stitch
07-22-2010, 02:50 PM
pullups
3 sets 8 with green band--2 chins, 1 wide grip pullup

sumo deadlift
95x5
135x5
155x5
185x2
*switched to conventional
185x5
205x2
185x2 x2

ghr
3 sets 12

tbar row
70x8 x3

It was pointed out to me that I have a tendency to arch really hard on my GHRs. I need to stop that and work on not cheating on them so much.

New PL girl trained today. Our deadlifts are close so we used the same platform, but she was going by a different training program and I kind of lost track of what I was doing and what weights we had on there and just kind of messed around with my stance and technique.

stitch
07-23-2010, 02:30 PM
tbar row wg
45x10
60x10 x3

fatman row
4 sets 8

tri pushdown straight bar
20x8
30x8 x2
20x15

hammer curls
20x10 x3

sled
100lbs, 4 trips back and forth across lot.

I tried a little pressing (ohp and floor) with the bar. I'm taking at least a week, maybe two off. I'm not entirely sure what the problem is. I know my pec minor and stuff is tight.

I've also noticed that I haven't been doing as much back work as I was a while back. This will change. I think I said that a while back. But really. It will.

Stronghold
07-24-2010, 04:50 PM
tbar row

I've also noticed that I haven't been doing as much back work as I was a while back. This will change. I think I said that a while back. But really. It will.

No, you see, benching twice a week and only training back once is HARDCORE!1!!

stitch
07-26-2010, 08:34 PM
No, you see, benching twice a week and only training back once is HARDCORE!1!!

So is calling those 3 sets of pullups you do every week your arm work. Direct bicep work is for sissies and wannabes.

stitch
07-26-2010, 08:59 PM
squat
45x10x2
95x5
135x3
155x1
185x0 (added knee wraps)
185x1
200x0

ghr
4 sets 6

rower
4 1.5 minute rounds

So... before my workout, I was in one of those "sfw" moods, feeling good during warm ups. No back pain. No tight hips. I had it in my head that today was a good day for a PR. Then I got some weight on the bar. And it was heavy.

I had forgotten my Z wraps and borrowed what I guess is the community pair. A pair of inzer red lines. Or whatever they're actually named. They may or may have been ace bandages with red stripes drawn on. I got no rebound, but couldnt feel anything below my knees. My stance was a mess and I missed the lift. I went to my trusty old knee sleeves after that.

Stronghold
07-26-2010, 09:14 PM
Next week.

stitch
07-27-2010, 05:13 PM
tbar
70x10x3
55x10x2

lateral raise
10s x10x3

skulls
EZ+20x10x3

bb curl[/B
45x10
[B]hammer]
20x10x2

prowler
+50lbs--2 trips back and forth across lot

stitch
07-29-2010, 09:07 PM
deadlift
135x3
185x5x3

pullup
foot thru green x10x3

front squat
75x10x3

tbar shrug
90x10x3

This will not be a strong week.

stitch
08-02-2010, 07:24 PM
FRIDAY

standing 1 arm db ohp
20x10x3

rear delts
5x10x3

db curls
20x10x3

r hyper rows
70x10x3

I think that was it. I can't really remember


MONDAY

squat
45x some
135x5
155x5 x3

rdl
135x10 x4

neutral grip pulldown
80x10 x3

t-bar row
55x10 x3

At Gold's Gym, squatting 155 is enough to make people stop and stare. This is going to be quite a change....

stitch
08-03-2010, 07:53 PM
bench
45x10
65x5
95x5x3

lateral raise
12x10x4

skulls
40x10x4

hammer curls
25x10x2
20x10x2

Felt good today.

stitch
08-05-2010, 07:23 AM
Weds- 10 min stepper, 25 min elliptical

stitch
08-05-2010, 08:34 PM
dl
135x5
185x5x4

f squat
75x10x3

hs hi row
110x10
120x10x3

db prone shrug
45s x10x4

I'm sore. Front squats felt awful so I quit early.

stitch
08-07-2010, 09:03 AM
db bench
25x10
30x10 x3

machine lateral
40x10x4

rolling skull
15s x10x2 (oww!)

tri xt
35x15x2

bb curl
40x10x4

The skulls didn't feel great so I switched to the cables halfway through. I think I'll continue with those on my second upper body day.

Also, some guy tried to holla at me. I did not know this because I had my headphones in. Darn.

stitch
08-09-2010, 01:49 PM
squat
45x10
135x5x2
add belt
155x5x3

1 leg db rdl
15s x10x5

bb row
95x10x5

Should have done 1 more back and abs, but had a time limit and it was up. Might have been able to get through that stuff if I didnt have to wait 20 min for some stupid PT to finish up in the one and only squat rack.

I'm not sure if I've made it clear before, but I absolutely hate everything about my new "commercial fitness center". No chalk, no ghr, no mono, octagonal plates, deadlifting "quitely" so as not to get kicked out, personal trainers, 3 toothed hillbillies that blatantly stare at me, jazzercise and zumba classes, over 100 pieces of cardio equipment...

Anyway, I got to make friends with the "strongest PT" at the gym. When he finally finished his sets, he walked away, giving me a thumbs up and leaving 225 on the pins that were in line with the top of my head. I chased him down yelling "hey bro" 3 times before he bothered to turn around and pull his headphones off. I asked him if he was done and he said thats why he gave me a thumbs up. I told him "where i come from, people put their **** away when they're done with it" He gave me some bull**** excuse about how thats what he warms up with so I lined up to take the bar out, top of my forehead pressed against the bar and said "does it look like I'd use this as a warmup mother****er?".

Anyone wanna bet about whether or not I'll make it to the end of my 2 yr contract before I get kicked out?

stitch
08-10-2010, 08:23 PM
bench
45x10
65x6
95x5x4

machine lateral
40x10x5

bench shirt
135x1
155x1
165x0 (didnt stay tight)

tri pushdown
40x10x4

hammer curl
20x10x5

Just for ****s and giggles, I tried out my new bench shirt. It's meant to fit a 165-181 pound male. I can fit a few fingers up the sleeves easily when its on. I also set an easy bench PR in it. I think I'm going to like this thing. Even if it doesn't get altered.

stitch
08-12-2010, 05:41 PM
hs hi row
140x10x5

seated cs row
85x10x5

pullups
purple 5x5

reverse curl
30x10x4

elliptical 20 min

stitch
08-14-2010, 04:58 PM
squat
45x10x2
95x5
135x3
*ace briefs
185x3
225x2
225x3x3

cg bench
45x5
85x3x3

Was supposed to do abs and low back but ran out of time. Might do it later at home, or tomorrow.

stitch
08-16-2010, 09:12 PM
earlier: 10 min stepper and 10 min elliptical at the fitness center

tonight: 10 min on treadmill
bench
45x10x2
65x5
95x3
*shirt
135x2x4

rack pull
135x5
225x3x3

hs low row
90x10
110x10x2

hammer curl
20x10x3

db laterals
10x10x3

stitch
08-17-2010, 08:47 PM
deadlift
135x5x2
185x2
205x2x4

f squat
85x3
95x3
105x3x3

super set
back xt 45x10x3
hs hi row 140x10x3

super set
dead bug/suicide crunch 12x3

stitch
08-21-2010, 07:00 PM
squat
45x some
95x5
135x3
*aces
205x2
240x1
240x2
*knee sleeves
240x2x2

cg bench
85x3x2
95x3

inc db row
30s x10x3

pull thru
52.5x10x2
5705x10

pulldown abs
57.5x10x3

I've been walking out my squats the last two weeks because I've only had time to make it out to the local commercial gym. I don't enjoy it.

stitch
08-23-2010, 06:25 PM
I walked on the treadmill for 45 minutes today. averaged 8% incline, 2.8 mph. The goal was to finish reading a chapter for school while I did it. Yes. I was one of those people. If I was walking just to walk, I would have picked up the pace a bit.

Schedule is weird tomorrow. Can't make it to the gym during the day so I'm hoping I can get into the "athlete's gym" at school to get deads in. The normal fitness center open to all students is virtually useless since its all machines, cardio equipment, and dbs. And my commercial gym is about 40 minutes away from where I'll be stuck most of the day. Might have to wait til weds. Lame.

stitch
08-25-2010, 04:57 PM
Tuesday:
deadlift
135x5
185x2
225x1 (miss #2)
225x1x3 (missed 4th attempt then made 5th)
185x10

f squat
95x3x3
*wore belt whole time

hs hi row
140x10x2
160x10

kb swing
16kg x15x3

My gym needs to get heavier kettlebells. 16 kg is high rep, conditioning weight.

My deadlifts were frustrating. I'm at the point in my cycle where I usually feel weak and lethargic. I had plans to pull doubles, which didn't happen, so I got mad and did that set of 10.

Also, as I was stuck in a mirrored corner of the gym doing the rows, I could see some marathon runner looking guy looking. He had a look of horror/disgust the whole time. I don't know why. Maybe he could see the huge zit on my forehead.

stitch
08-25-2010, 05:33 PM
side bend
55x10x3

leg raise
3 sets 10

20 min on stepper

stitch
08-28-2010, 09:05 PM
Thanks to work I wasn't able get my bench in on Thurs or Friday like I had hoped.

squat
55x8x2
105x5
145x3
Add Aces
215x2
Knee sleeves
265x2
265x2 *raised my rack height a little, threw me off a little and I cut my second high to avoid losing my balance
265x2

ghr
3 sets 5

1leg rdl
8x10x3

dead bug 10 per side x2
crunch10 per side x2

LATER:
back xt
45x10x3

side bend
55x10x2

pd abs
90x10
100x10
110x10
120x10

treadmill 15 min at ~3mph

Had trouble figuring out weight on pulldown abs. At one station its 60 pounds, another its 120...

It turns out that my squats have all been heavier than they were supposed to be. It was supposed to be 75, 80, 85, 90% with this next week being the last. Weights were based off of a 275 brief max. This would have been 205, 220, 235, 250. I let SH "calculate" my numbers and he somehow came up with 225 for week 1, 240 for week 2, and 255 for week 3.

I went to do my 255, without taking into account that I was using a real squat bar and ended up with 265. The plan for next week is to do something between 275 and 285. My last 2 workouts have been based off of a 300-310 max so we're going to continue with that number.

If things continue like this, it looks like I'm going to be opening with a PR at the meet I want to do this winter. 285 in Aces, a single ply Viking and knee wraps was my best in a meet.

Stronghold
08-28-2010, 09:15 PM
Thanks to work I wasn't able get my bench in on Thurs or Friday like I had hoped.

squat
55x8x2
105x5
145x3
Add Aces
215x2
Knee sleeves
265x2
265x2 *raised my rack height a little, threw me off a little and I cut my second high to avoid losing my balance
265x2

ghr
3 sets 5

1leg rdl
8x10x3

dead bug 10 per side x2
crunch10 per side x2

LATER:
back xt
45x10x3

side bend
55x10x2

pd abs
90x10
100x10
110x10
120x10

treadmill 15 min at ~3mph

Had trouble figuring out weight on pulldown abs. At one station its 60 pounds, another its 120...

It turns out that my squats have all been heavier than they were supposed to be. It was supposed to be 75, 80, 85, 90% with this next week being the last. Weights were based off of a 275 brief max. This would have been 205, 220, 235, 250. I let SH "calculate" my numbers and he somehow came up with 225 for week 1, 240 for week 2, and 255 for week 3.

I went to do my 255, without taking into account that I was using a real squat bar and ended up with 265. The plan for next week is to do something between 275 and 285. My last 2 workouts have been based off of a 300-310 max so we're going to continue with that number.

If things continue like this, it looks like I'm going to be opening with a PR at the meet I want to do this winter. 285 in Aces, a single ply Viking and knee wraps was my best in a meet.

I did it on purpose. I'm going to get you a pair of blinders so you can't even see what's on the bar.

stitch
08-28-2010, 09:19 PM
I did it on purpose. I'm going to get you a pair of blinders so you can't even see what's on the bar.

And you didn't bother to correct me when I put 265 on the bar either.:ninja:

stitch
08-29-2010, 04:45 PM
To make up for the missed bench last Thursday:

bench
45x8x2
65x5
95x2
*shirt
125x1
145x1 x4

hs hi row
160x10x2

Felt sleepy and weak. Should have been doing doubles.

stitch
08-30-2010, 06:35 PM
deadlift
135x5x2
185x3
205x3x4

front squat
95x3x3

"butt blaster"
90x10x2

pullup
purple x5x5

plank
1 side, 2 front: 40 sec each

205 felt pretty good. No problem getting the weight off the floor.
I've been having trouble keeping track of my accessory work and which days I'm doing a specific exercise. Need to get it written out for these last two weeks.

stitch
08-30-2010, 08:05 PM
Also tonight: 14 min stepper and 6 min cooldown on treadmill

stitch
09-01-2010, 07:14 PM
bench
45x8x2
65x5
95x3
*add viking shirt
135x2 (no touch)
155x1 (no touch, locked out)
155x1 (touch, not locked out)
155x1 :)

db floor press
30x10
35x10x2

chest supported row
100x10x3

hammer curl
20x10x3

SH facepull
20x10x3

I think that last set was a PR in that shirt. I need to get my Katana altered so that I can get more out of it.

stitch
09-04-2010, 04:51 PM
squat
55
105x3
145x3
*Aces
195x2
235x2
285x1
305x1
325x0 x3
235x3 x3

"dales rows"
30x10
35x1 0x2

pulldown abs
40x10x3

prowler
+50 pounds, high handles: 1 trip around parking lot split between 3 people. 4 turns going as far as possible.

305 is an all time PR. At my last meet I missed 290 in full gear and I haven't squatted that heavy much until recently.

Getting up into the 285+ range, my balance becomes a problem. The guys weren't fans of how I take the bar out or my bar placement so we worked on bringing my rack height up and my bar placement down with the lighter weights at the end. 325 didn't happen because I simply couldn't get settled under the bar. More upper back and ab work it is then.

stitch
09-07-2010, 01:20 PM
This is supposed to be my last week of equipped/heavy training. But I feel like poo. And got my 300 squat at the beginning of this training week so I'm done. The rest of this week is going to be a deload with lots of stretching and cardio. I lifted at the school fitness center, but didn't do anything worth writing down. Other than the facepulls. They felt good. Everything else felt heavy and hurt.

25 mins on treadmill @ 7-8% incline 3mph.

Must foam roll tonight. And figure out how to get my upper body loosened up. I've been waking up with upper back/neck pain and tight pecs.

stitch
09-12-2010, 05:30 PM
box squat
55x8
105x5
145x3
145x2x6

front squat
45x5
65x10x3

"dale rows"
35x10x3

chain shrugs
1big+3little x10x3

side bends
1big+1little x10x3

foam rolling and stretching

145 felt light. Tried to work on taking it out of the monolift properly.

stitch
09-13-2010, 06:26 PM
stepper 15 min

then

treadmill 20 min

stitch
09-16-2010, 06:08 PM
I spent monday night in the ER making sure that the pain in my right side was not my appendix. Turns out its an ovarian cyst. Haven't had the guts to attempt any physical activity since the incident on Monday where it hurt to even think about walking. Did a few aerobic type activities in class on Wednesday and after being told by the doctors office I can go about my day normally and exercise I figured I'd lift today. No major pain issues yet.

bench
45x10x2
95x3x4 (alt btwn cg and normal)
95x9

inc db
30x11
30x7

bb curl
40x10x2

cg pulldown
70x10
80x10

face pull/rotation
20x20x2

Guy came up to me during my warm ups to ask if I was a weightlifter since he'd never seen a girl bench before. :bash:

stitch
09-17-2010, 07:02 PM
good morning
45x10
95x5x2
105x5
115x3

db evil lunge
15x10x2

seated cable row
80x10
90x10

alt leg crunch
10ps

stepper
10 min

I didn't quite do my GM reps as prescribed, but I was also unsure about how hard I could push it with "the issue". Evil lunges hurt my side more than anything. Abs were ok but I can't do much.

I used to hate my ovaries and uterus occasionally. Now I hate them all the time. I'm also pretty well convinced that anyone who may have possibly read my log before won't be for much longer with all this talk of icky girl things. But that's cool. I really only post here for myself.

stitch
09-20-2010, 08:41 PM
floor press
60x5
80x3
100x3x3

db bench
35x10x2

assisted pull up
-40x10x2

tri pushdown
45x10x2

lateral raise 12x12x2
db curl15x15x2

15 min on stepper

stitch
09-23-2010, 07:29 AM
Had plans to lift yesterday afternoon but when I went to get SH I heard news of a family emergency. We didn't make it to the gym but will today.

I did get to do some pushups, jump rope, and lunges for 20-30 minutes in class yesterday though.

stitch
09-23-2010, 05:26 PM
deadlift
135x5 (sumo)
135x5 (conventional)
165x3 x2 (sumo/conv)
*add belt
195x3 x3 (conv)

front sq
65x10x2

bent over row--strict
65x10
85x10x2

leg raise
10x2

suicide crunch
15x2

stepper 8 min

stitch
09-25-2010, 06:07 AM
ohp
45x10
65x5x3

bosu pushups
2 sets 10

db curls
20x10x2

pulldown
80x10x2

facepull/rotation
20x15x2

abs--2 sets

5 min stepper

Curls felt easy. I've been in that 40-50 lb range for a while but sometimes they feel great and sometimes the are heavy.

stitch
09-27-2010, 07:10 PM
box squat
45x10
95x5
135x2
145x2x8

front squat
70x10x3

"dales rows"
35x10x3

side bends
60x10x3

Stronghold
09-27-2010, 11:16 PM
http://www.youtube.com/watch?v=laiZgrIpbcA

.

stitch
10-03-2010, 09:17 PM
If wrestlers still looked like that, I'd probably watch.

10/2 Saturday's training
gm
45x10
95x5x2
105x3x3

db lunges
15x10 per side
20x10x2

chest supported db row
40x10x3

pulldown abs
110x10
120x10x2

stitch
10-04-2010, 04:49 PM
Hoping this week wont be quite as hectic as last.

floor press
50x10
90x5x3

ohp
45x10
55x10x2
55x8

assisted pullup
purple x10x3

lateral raise
12x10x2

hammer curls
20x10x3

Did the lateral raises one arm at a time. Hanging off the side of a machine pole. Need to start doing those that way all the time.

stitch
10-06-2010, 05:45 PM
deadlift
135x5
155x3
185x3x3
205x2

front squat
80x10x3

bb rows
95x10x3

leg raise
3 sets 10

decline situps
3 sets 10

I keep having to clean my front squats because there's always someone in the squat rack. Ugh. I also feel like I should point out that I've been doing those beltless, but I'm not sure that really needs to be noted.

Deadlifts really didn't feel good today. Neither did f sq. My knees, hips, ankles and back were just not all on the same page today. Get one thing set up right and something else feels out of whack. Guess thats what I get for slacking on the foam rolling.

Cardio tomorrow. I didn't do any at the gym today, but I did run a few laps around the basketball court this morning. I guess that counts for something.

stitch
10-07-2010, 04:41 PM
stepper: 15 min (varied intensity 3-6)

treadmill: 35 min 3.0mph, 5% inc

stitch
10-09-2010, 01:16 PM
OHP
45x10
65x5
85x3x3
105x1 (3 missed attempts first)

bosu pushup
10x3

db curls
20x12x3

pulldown supinated
100x10x3

facepull
40x12x3

Too much bitchassness on ohp today. I pussed out once the bar got near my face the first 3 times i tried to press it. 4th attempt went up easy.

I think I might do a strongman comp this winter.

stitch
10-10-2010, 04:40 PM
box squat
55x10
105x5
145x2x8

front squat
85x10x3

inc db row
35x10x3

Front squats were rough. I put my belt on the last set for a little extra help. Didn't make much of a difference.

Stronghold
10-10-2010, 08:38 PM
OHP


Too much bitchassness

:tuttut:

stitch
10-11-2010, 07:52 PM
stepper--20 minutes
"hills"-- level 2 up to 6 then back down.

stitch
10-13-2010, 01:19 PM
bench
45x10
65x5
95x8x3

ohp
55x10x2

bb curl
50x8x3

pulldown
90x10x3

facepull
40x15x3

treadmill 3.0mph @ 5% incline for 35 min HR=140-145


I'm calling todays bench workout a PR. In the past, 8 or so reps have been what I could do for one all out set, not what I could do for multiple worksets.

Anterior delt/bicep tendon didn't like the OHP, so I stopped. I don't want that flaring up again and keeping me from benching for a few weeks.

Also, I'm going to attempt to monitor HR on my cardio since I'm doing it regularly again and feeling exercise sciencey. I'm curious to see if anything changes week to week.

stitch
10-14-2010, 04:51 PM
GM
45x10
95x3
115x5x3 belted

lunge
20x10x3

HS hi row
180x8
160x8x2

pulldown abs
110x10
120x10x2

stepper 10 min
treadmill 5 min cooldown

stitch
10-17-2010, 03:47 PM
floor press
50x12
100x5x4

db bench
35x10x3

pushdown
90x10x3

v handle pulldown
90x10x3

leaning lateral raise
12x10x3

db hammer curl
20x10
25x10x2

I feel like things have been going very well with this most recent training cycle. It seems like every time I make it back to an exercise, the weight has gone up. If things could just continue like this forever that would be great. Add 5-10 pounds to each exercise every week and I'll be competing with the best in no time...

I also noticed today that the "glute specialization" theme has been working. I have a "shelf" forming. With heavy squats and good mornings, who needs a Booty Pop?

stitch
10-18-2010, 07:48 PM
deadlift
135x5
185x3
205x3x2
225x3x2

front squat
85x10x3

bb row
95x10x3

leg raise
3 sets 10

I was shaking on each of the last reps with 225. Almost lost my grip on one too. Maybe its time to start training grip, or at least get out the chalk.

stitch
10-20-2010, 07:14 PM
ohp
45x10
65x5
75x3x4

db curls
25x8x3

pulldowns
80x10
85x10
90x10

facepull
#10 on freemotion (50?) x10x3

med ball crunch/xt
12x10x3

Did my best to not push press my working weights. Must not do pulldowns any lighter than 85 anymore.

stitch
10-21-2010, 11:49 AM
Just spent 3.5 hours in the pool. It wasn't exactly cardio but I was moving the whole time and now I'm ready for a nap.

stitch
10-22-2010, 12:20 PM
box squat
45x10
95x5
135x3
155x3
155x2x7

front squat
95x10x3

Had to wait for the squat rack because some guy was doing lunges in front of the rack with a weight that could have been easily cleaned to the shoulders. Didn't have time to do the upper back or an work.

stitch
10-25-2010, 05:17 PM
Bench
45x10
65x10
85x5
105x5x4
115x1
125x1

Inc db
25x10
30x10x2

pulldown
85x10
90x10x2

bb curl
45x10x3

facepull
50x10x3

leg raise 3 sets 10

stitch
10-27-2010, 08:41 PM
GM
45x10
95x5
115x5
135x3x3

lunges
20x10x3

inc db row
40x10x3

kneeling cable crunch
130x10x3

leg raises 4 sets 10

med ball situp/xt
10x10x3

stitch
10-28-2010, 06:08 PM
stepper 18 min: 30 on/60 off

super set
burpees 10-9-8...1
med ball rotation 8x10x10

5 min cool down on treadmill

And now I bitch:
At the gym today I witnessed what was quite possibly the most deplorable crime to date. As I was making my way down to the stretching and abz space of the gym, I noticed that one of the trainers, whom I've named "Durka Durka Lightbulb", was doing squats in the rack next to the open space. 405. Pad. 3 inch ROM. :tuttut:

Now, if it had been some random gym chode, I might not be posting about it, but this guy is absolutely unbelievable. He struts around the gym thinking he's something special, staring everyone down, and eye ****ing himself in the mirror between sets. I'm surprised 60,000 sq ft gym is enough space for his ego. And, people are PAYING him to train them when he can't even perform basic lifts properly himself. Ugh.

stitch
10-31-2010, 08:46 PM
At the good gym:

log press
bar x10
log (75)x5x3
+10 (85)x3x2

bosu ball pushups
feet elevated x10x3

db curls
20x10x3

v handle pulldown
90x10x3

face pulls
50x10x5

It took me 3 tries to get started on that second set with 85. I pressed it up 1/2 way twice but couldn't lock it out, but it didn't feel particularly heavy. I guess I just need to learn how to strain a little when I ohp.

stitch
11-01-2010, 07:47 PM
deadlift
135x5x2
185x3
205x3x4

front squat--belted
95x10x3

bb row
95x10x3

leg raises
10x3

I felt really fatigued today. Like everything left me out of breath and was a struggle to lift. Not quite sure why, but I'm blaming my new meds. Which I will no longer be taking.

I'm also going to be working on cleaning up the diet and getting my cardio in. Things have been too busy lately and my diet had been suffering, as a result, my "bloated weight" is now my current weight. Gross.

stitch
11-03-2010, 08:05 PM
floor press
45x10
95x5
105x5
115x3x3

db bench
30x10
35x10x2

pushdown
90x10x3

assisted pullup
(-30)x8x3

leaning lateral raise
12x10x3

drag curl
30x10x3

"tabata" first 4 rounds burpees, last 4 med ball thrusters

Used a little leg drive on 115, but no violent air humping or anything. 105 was just a little too easy,

stitch
11-04-2010, 04:39 PM
Treadmill 45 minutes
3.1-3.3 mph at 6%
HR=140-150

stitch
11-05-2010, 06:52 PM
hack squat calf raise
3pps x10x2

single leg ham curl
40x10x2

front squat
45x10
95x5
115x3x3
85x25

med ball crunch
10x10x3

"tabata" kb swings 25lbs (~12 reps per round)

I said a while back I wanted to be a strongman, but it doesn't sound like there will be a whole lot going on in the spring locally. SH and I had discussed changing up my upcoming training cycles to accommodate more specialized training, but it looks like everything will continue to go as originally planned instead.

The training block that I had just finished up on Wednesday with floor press was a "glute specialization" cycle and it seemed to do the trick. With the warm-ups, my glutes are firing now and have grown to form more of a shelf at the top. The low back pain is also much less frequent now. The only downside I'm aware of is that my favorite sweater dress that was once only borderline inappropriate is now completely inappropriate.

stitch
11-08-2010, 09:25 PM
Push-press
45x10
65x5
75x3
85x3x3

db bench
35x10x3

bb row
105x10x2

superset
prone db shrug 45x10x2
rear felt fly 8x10x2

db curls
25x10x2

Spent 5 hours in the pool today. That's close enough to cardio.

stitch
11-10-2010, 05:07 PM
seated calf raise
70x10x2

dimmel dl
45x10
95x10
135x10x2

squat
45x10x2
95x5
135x3
155x3
170x3
185x3
205x2
135x20

Knee felt funny so I took it slow on squats. Wore belt and knee sleeves.

stitch
11-11-2010, 12:42 PM
Forgot I did this yesterday too.
PACER test 26 20meter laps

Did that in class. 41+ is a healthy range for women over 17. I'm not surprised I didn't score that but I was surprised that half of the class had already dropped out before me.

stitch
11-13-2010, 09:08 PM
I havent gotten my third workout in yet this weekend because of SH's meet. Will probably go to the gym tomorrow for that. I did want to note that I did a CG pullup unassisted for the first time today though, despite weighing about 150 (million) pounds. That was pretty much the only good thing about today.

stitch
11-15-2010, 07:42 PM
bench
45x10
65x10
95x5
115x3x3

viking press
+0 x10x2
+20 x10
+40 x10
+40 x9

Super Set:
drag curl 30x10, 40x10
face pull 50x10x2

leaning lateral raise
12x10x2

treadmill 25 minutes: 6% incline, ~3.3mph
HR =140-150

Work sets with 115 were a little ugly. My leg drive was never quite right and my butt may have been coming up, but I'm not sure if it was actually off the bench due to the nature of my foot placement and arch.

stitch
11-17-2010, 10:43 AM
This is not particularly relevant to my training, but today we administered/performed most of the exercises commonly used in fitness testing. I'm recording my scoreds here just because I thought it was interesting.

sit and reach: 14 inches
trunk lift: 12+ inches
modified pullups (fat man row): 20
flexed arm hang (pronated): 6 sec
curl ups: 50 (not failure)
pushups: 15 (not quite failure)

I "passed" everything but the flexed arm hang, which is kind of funny considering I can do an unassisted pullup.

Leg workout later tonight.

stitch
11-17-2010, 08:09 PM
Pretty crappy day at the gym today.

deadlift
135x5x2
185x3
205x3x3

hack squat
+0 x5x3
+50 x5
+90 x5
+100x5
+110x5
+50x45
+50x5

dead bug
10x2

hanging leg raise
10x2

tibialis anterior thing 25x10x3

Everything felt heavy. I don't like hack squats. They make me feel even weaker than I actually am.

stitch
11-19-2010, 08:56 PM
seated db shoulder press
20x10
25x5
30x5
35x0
30x5x3

Super set
assisted pullup -40 x10x2
bosu pushup plus scap 10x2

inc db row
40x10x2

bb curl
45x10x2

tri pushdown
90x10x2

First set with 30's felt pretty easy so I thought I'd go up. By the time I got the 35s up to my shoulders, I decided it wasn't happening and moved back to the 30s. New goal: 35s by the end of this training cycle.

Not bad considering I had spent 5 hours in the pool in the morning.

stitch
11-24-2010, 01:16 PM
manta ray box squat
45x8x2
95x5
135x3
165x3
175x3
185x3
135x23

single leg curl
40x10
35x10x2

hack squat calf raise
2pps x10x3

Accidentally did my squats first instead of last. Oops

New exercise selection in this cycle is manta box sq, back sq, front sq. Hack is just awful on my knees.

stitch
11-24-2010, 01:27 PM
Goals to be reached by the end if this training cycle:
ē squat 225
ē bench 135
ē BW squat for 25+ reps

I was at 141.5 this morning. That's down from 146 a few weeks ago.

Things have been hectic lately as the semester wraps up and holidayseason begins. I hope to get back to lifting 3x a week and doing card again.

stitch
11-28-2010, 06:57 PM
Saturday:

push press
45x10
65x5
85x5x5

db bench
25x10
35x10x3

bb row
115x10x3

super set
prone shrug 45x10x3
rear delt fly 8x10x3

db curls
25x8x3

Need to go up on shrugs.

stitch
11-30-2010, 06:12 AM
squat
45x10x2
95x5
135x3
185x3x3
140x15

dimmel dl
135x10x3

ghr
15x2

Was at a different gym last night and was kind of out of my element. The pretty new bars didn't have center knurling so they were slipping on my under armor tee,which I took off for my work sets. I had to use SH's crappy old econo belt that's a weird combo of flimsy and stiff. AND I didn't have my knee sleeves so I used the ace bandage knee wraps on 185.

I also still have a bit of a mental block about being able to squat anything over 185. It wasn't until the last set or so that I started hitting my normal depth.

I got the work done, but it wasn't really a good workout.

stitch
12-01-2010, 06:52 PM
bench
45x10
65x5
95x5
115x1 (miss #2)
105x5x3 (missed #5 on first and second set)

1 arm standing press
20x10
25x10x3

bb row
115x10x3

drag curl
30x10x3

95 felt pretty heavy, but SH insisted that I was good for 115 for sets 5. We compromised on sets of 3. Then we compromised again on a lower weight.

(told ya so)

stitch
12-02-2010, 07:30 PM
treadmill 25 min

then some stretching

stitch
12-03-2010, 07:27 PM
front squat
45x10x2
95x5
115x5x3
drop set:
115/110/105/100/95/90/85/80/75/70/65 x5 60/55 x10

machine leg press
70x10
130x10
170x10x3

leg xt
40x15x2 (too effin slow)

seated ham curl
40x10x3

45 degree calf
2pps x10x3

stitch
12-06-2010, 06:32 PM
seated db press
20x10
25x5
30x5
35x2
30x5x2
30x8x2

super set
assisted pullups -45 x10x3
feet elevated bosu pushup 10x3

prone db row
40x10x3

bb curl
45x10x3

treadmill 10 min

Had some issues figuring out my weights for pressing. Originally I was supposed to get 9-15 reps on my working weight. 30 is too light for sets of 5 but 35 is just too much. Will be doing higher reps with 30 and then eventually work up to more weight.

stitch
12-08-2010, 04:28 AM
Tuesday:
treadmill 36 min

Squats this evening...

stitch
12-08-2010, 06:31 PM
Training Cycle Round Three

hack calf raise
plate/quarter x10x2

standing ham curl
30x10x4

manta ray box squat
45x10
95x5
135x5
165x3
185x3x3
145x18 (but SH swears it was 20)

lunges
20x10
bw x15

Left knee was being weird again. Not until I tried to lunge and leg press (which i didn't actually do). Its like my patellar tendon at the bottom of my knee going down towards my shin. I do not have a history of knee issues, or pain while I squat, so I don't think its a squat form issue...weird and annoying.

stitch
12-11-2010, 01:08 PM
push press
45x10
65x5
85x5x5

db flat bench
35x10
40x9
40x8 (+ aids)
35x6

bb row
115x10x4

super set:
prone db shrug 50x10x4
db curl 20x10x4

rear delt machine
35x25x2

35s for bench were "too easy" so I had to go up. They weren't pretty but last time I attempted anything over 35 I failed miserably.

By the end of my workout my forearms were pumped and my grip was done. I think forearm pumps might actually be worse than lower back pumps...

stitch
12-13-2010, 07:47 PM
My left adductor was causing trouble so no squats

45degree calf raise
2 pps x10x4

Dimmel DL
135x10x4

Elevated db split squat
20x10x2

lunge
20x10x1

leg xt
60x10
70x10x2

What a waste

stitch
12-14-2010, 12:15 PM
stretching
3 sets of 10 leg raises
3 sets of 10 med ball cruches

"tabata" 8 rounds of burpees

dreadmill 10 min

I had a little timer malfunction 3 rounds in and had to stop to fix it before I could go on. It is my dream that one day I will be able to do the entire 8 rounds with the intensity that I start off with.

stitch
12-15-2010, 06:45 PM
bench
45x10
65x5
95x5
105x5
115x3x2
115x1x2 (missed #2 both times)

1 arm standing db press
20x5
25x10x2
20x10x2

bb row
115x10
**switch to HS high row
140x10x3

super set
face pull 27.5x10x4
drag curl 30x10x3

curl up 10x3
v crunch 10x3

hill sprints
4 trips up the bunny hill
1 trip most of the way up the mofo

stitch
12-19-2010, 04:42 PM
tibialis
20x10x3

front squat
45x5x3
95x5
115x3
135x3x5

Seated ham
60x10
65x10x3

med ball crunch
10x10x3

med ball rotation
10x10x3

stitch
12-20-2010, 03:28 PM
seated db press
20x10
30x10x4

super set
assisted pullup -45x10x4
bosu pushup 10x4 (first 2 sets feet elevated)

prone db row aka "dale row"
40x10x4

bb curl
40x10x4

tri pushdown
90x10x3
80x10

Good workout. Planning to run the hill later.

stitch
12-22-2010, 06:30 AM
Managed to get some cardio in yesterday.

Treadmill 15 min

Elliptical 32 min

stitch
12-22-2010, 01:12 PM
ROUND FOUR OF TRAINING CYCLE BEGINS
hack calf raise
1pps+25 x10x5

single leg curl
30x10x5

manta ray box squat
45x10
95x5
135x5
185x5x5

db stationary lunges
15x10x3

med ball crunch
8x10x4

I have no hip mobility and my adductors are really tight. Squatting kinda sucks right now, but I felt strong.

stitch
12-23-2010, 01:20 PM
ohp
45x5
*feels like crap switch to
seated db press
20x10
30x8
35x5

hammer curl
20x10x3

rear delt machine
30x20x3

skull crusher
30x5
40x10x3

treadmill
10 min ~3.0mph @ 6.5 incline

bike
"random" 28 min

stitch
12-28-2010, 07:39 PM
squat
45x10
95x5
135x5
165x3
185x3
205x2
225x1
245x.5?

dimmel deadlift
135x10x5

hack calf raise
1pps+25x10x5

reverse hyper
70x10
105x10x2

225 was easy so I went up to 245. Setup was not very good and I dropped my chest in the hole. Spotter basically picked me up so that I was upright and then I completed the lift on my own. Reviewed the video of 225 and decided it was a little higher than I like my squats to be.

4g64fiero
12-28-2010, 07:51 PM
I have a quick question for you, what are you trying to accomplish with the ten minutes of walking? I am not being facetious, I am just wondering.

Strong lifting bro!

stitch
12-29-2010, 06:24 AM
I have a quick question for you, what are you trying to accomplish with the ten minutes of walking? I am not being facetious, I am just wondering.

Strong lifting bro!


My reasons for walking on the treadmill for a short period of time often vary from workout to workout. Sometimes I do it to cool down or to "walk out" some soreness. Other times it's because I'm waiting for my training partner to finish up. Lately, my calves (soleus) have been getting so cramped/pumped that I've given up on the 30+ minutes of fatman cardio I had planned and switched to a different kind of machine.

Pro Tip: Girls don't like being called bro.

stitch
12-29-2010, 06:34 AM
And here's the video of the squat PR. As mentioned before, I cut it a little higher than I would have liked, but whatever. It was a PR attempt and I smoked it. I'll forgive myself for the iffy depth.


http://www.youtube.com/watch?v=2U4vVBLPAE4

stitch
12-29-2010, 03:52 PM
bench
45x10
65x5
95x3
115x2
125x1
135x0x2
135x1

dips
bw x5x3

1 arm standing press
20x10
25x7
20x10x2

bb row
115x10x5

super set
ez curl35x10x5
face pull30x10x5

I have comments. I'll post them later.

stitch
12-29-2010, 08:26 PM
I had planned on doing more sets of dips but I felt something in my right shoulder/arm on the first rep of my 4th set. I'm not hurt but I took that as a sign to stop.

135 was ugly. On the first 2 attempts I missed a few inches off the chest and my training partner grabbed it for me. I decided to take a third attempt and told him to just ggive me nudge to get moving if i missed again. I stalled in the same spot he went help, it started moving and I completed the lift. Told him I didn't realize he was going to make me fight that hard and it turned out that he didn't help at all. Woo!

stitch
12-31-2010, 06:17 PM
front squats
45x10 ow.

deadlift
135x5
165x3x5

reverse hyper
(single leg) 50x10
120x10x3

stationary db lunge
20x10x3

Gym was closing early for New Years. Would have done a little more if I had the time, or had felt better.

stitch
01-02-2011, 06:14 PM
seated db press
20x10
30x5
35x5x2
35x3

super set
assisted chin -45x10x5 (differing grips)
bosu pushup 10x5

prone db row ("dale row")
40x10x5

bb row
40x10x5

And the training cycle is over. The rest of this week is going to be a light deload week. New training cycle will start next week.

I got the 35s on seated press, but training partner helped me out with them. He supported my elbows, but when I failed, I failed. I'm getting there...

And speaking of getting there, I think I managed to reach most of my longstanding goals this year. I squatted 300 equipped, 225 raw and benched 135. I'm hoping to go back to training my deadlift and getting it up to something less embarrassing than whatever it is right now.

stitch
01-03-2011, 04:59 PM
Deload Week
Bike 10 min random @ 10

squat
45x10
95x5
135x3x5

SLDL
95x10x2

lunge
10x10x2

hanging leg raise
10x2

bike
10 min intervals @ 10
5 min cooldown

stitch
01-04-2011, 09:23 AM
Since I've reached some of my biggest goals this training cycle, I think it's time for some new ones for the coming year(s). New year, new training cycle, new goals, I suppose. Though I'm not a fan of that new years resolution stuff, I should probably figure out what I want to accomplish next. And I like making lists and checking things off...

1. Avoid injury: foam roll/mobility drills regularly
2. Squat: 225 for reps, 275+ 1RM (double bw perhaps?)
3. Bench: 135 for reps and...??
4. Deadlift: 275 then on to 315
5. More unassisted chins/pullups
6. Maintain a (low) standard of conditioning, even when things get hectic
7. Stressed out, running late, and hungry is not an excuse to eat crappy food
8. Compete in something (I think)
9. Look better (fit comfortably into the OMGTrues)

Ok so some of those things sound more like weaknesses and problems to work on rather than goals, but whatever. Its my list and I can put whatever I want in it. Its not like anyone else is reading it anyway.

stitch
01-04-2011, 06:07 PM
bb incline
45x10
65x5
75x5x3

cg cable row
70x10x2

super set
machine fly 70x10x2
machine rear delt 40x15x2

pinwheel curls
20x10x2

rolling db xt
12x10x2

elliptical 30 min (program #5 @ level 9)

stitch
01-06-2011, 02:25 PM
Funny how my deload week is also one of the first weeks in a while that I've actually had time to get to the gym almost daily...

lateral jumps
over high aerobics step x10x3

deadlift
135x5x3

super set
step up (bench)15x10, 20x10
hs hi row 140x10x2

super set
natty ghr green bandhanging from 3 pin in smith: 8, 5
band crunch green x10x2

leg raise 10x2

Plyometrics make me feel stupid.

stitch
01-07-2011, 10:32 AM
Made it to a yoga class this morning. Lasted about an hour. I remember this being a lot easier when I did it regularly 4 years ago....

stitch
01-07-2011, 09:22 PM
super sets
single arm press 20x10, 25x10
db row 35x10, 40x10

assisted chin purple x10x2
push up 10, elevated feet x10

machine lateral raise 30x10x3
db curl 20x10x3

Machine lateral raises felt better than db ones. Doing those next training cycle.

stitch
01-09-2011, 08:39 PM
elliptical 30 min (#6 at level 8)

Training cycle starts tomorrow....as long as the snowpocalypse doesn't shut down the state.