SW Unchained

[SW]

Thanks bro, I will play football, will go for center as we need a good one.

No lift today because it was a "fun day" at school today and I played flag football. It was pretty fun.

[Shane]

Bench
135x5
225x5
280x5 pr
280x5 pr all I needed was those 2 little extra days off. It's so good to finally have this past me. Now.....285! <---- yer next, biotch.

Congratulations on the PR on bench!


Seated rows (a friend I was working out with told me I'm insanely strong on these.)
180x5
250x5 <-- this is where friend started his working sets.
320x5
405x5 pr
405x5 pr The road to 500 has begun. Hope it goes as well as the road to 400


I'm sure you didn't need your friend to tell you that. Not with the people watching in the gym picking their jaws up off the floor. lol

[SW]

Shane: Hey, thanks for dropping by. I appreciate your comments :)

My knee hurts when I fully extend my leg, this I think is a minor tendon aggravation and I will see how it feels tomorrow.

[AdmiralDan]

Nice workouts. Rest up the knee. That is one thing that you don't want to be ****ed up if you want to continue lifting.

[LadyLifter]

:withstupi rest the knee...been there done that (well from the running side of things anyway) and a knee injury is not cool in the weight room

on another note: great sessions! Looking great SW..good luck on the 500 and congrats on some great lifts there man!

[SW]

Admiral Dan Sir: Thanks bro.

Lady of WBB: Knee injuries suck (I'm fairly prone) and on that other note, thanks a bunch!

My knee feels alot better today, so I will go ahead with a LOWER session. Mind you, with both of your concerns, I have thought this through seriously and decided there is a very low chance of injury today. If I feel a twinge of pain, I will quit, so I'm pretty safe. My knee is 90% better than it was last night. Just some sort of temp. injury or pain.

Hey, I was thinking of a name change, as this one is my email address lol. Any ideas?

[SW]

Cousin and I lifted together today. He's showing up now.

LOWER

Squat
135x5
225x5
290x5 pr
290x5 pr sweetness, no knee problems

Standing calf raises w/ bb
225x5
340x5 pr
340x5 pr kinda hard to hold up after squats and such

Seated leg ext.
25 per side x5
35 per side x5
50 per side x5 pr
50 per sidex5 pr

[cphafner]

works out are looking real strong!

[Coke]

Awesome leg session!!

[PizDoff]

Very nice stuff, don't forget to rest hard!

[SW]

cp-Pizd-Cokemonster- Thanks, I will rest some, but every day after school I lift, then go home and most generally work until dark. I'm responding well to this everyday thing.
Doing UPPER today after my football meeting. Also have to sign up today.

[SW]

Football meeting went well. Took longer than expected. Found out training for football starts June 6th, and it will be INTENSE, far more than in years before. I will be ready. So, here's the new routine that will get me there (prepared for it). Most of you will recognize it.

UPPER

Bench
135x10
185x10
230x10
230x10 5 lbs off from pr. Felt strong and great.

Seated rows
180x10
280x10 pr
280x10 pr never done before, burnt me good lol

OH db press
30'sx10
40'sx10 pr
40'sx10 pr hard

Skull crusher bar curls
75x10
75x10
75x10 all unexpectedly hard

Tricep ext.
100x10
130x10
150x10
150x10 surprisingly hard. Strict ass form.

Db front raises
30'sx10
40'sx10 pr
40'sx10 pr just awesome to do this.

Bench leg lifts 1x20

Dips
1x10 just for ****s and giggles, they're fun.

Feel great, kinda brutal though. My cousin is signing up tonight, please welcome him in the new member's section. He will also start a journal.

[rookiebldr]

Good luck on the football field! :)

[SW]

Thanks, your uberdness :) I've been told I have potential up the you know what, but I'm just going to give it my all and see what develops. The coach is going to be very hard on us. Good.

I feel sore already from today's workout lol. DOMS return! Exept, not so delayed. Thinking of doing the same routine (+ or - a couple of exercises) and go a 3 day split like we'll have in football, for more prep that is. Thoughts?

Oh, and even though I may change it, this split I have now has yielded me nice gains, and I'll most definitely do it....in several month's time after football and wrestleing that is.

[Coke]

. Found out training for football starts June 6th, and it will be INTENSE - I will be ready...


If I am not mistaken, you were born ready - lol...best of luck with it too.

[SW]

Coke: Right ye be lol I love to work hard. Thank you.

Football requires power movements. Also speed. So, power cleans are in order. Blegh, I hate'em. But I've got to do them. Today's workout will be wierd, and since next week is the last week of school (with 2 days the following week), It doesn't really matter what I do until football. I'll just be working the basic compound movements 3 days per week. I want to rest up for football training. I'm very excited!

Here's what will happen today.

Squats
Power cleans
Deadlifts (light)

2 weeks at most untill football, so I'll just kinda do what I want until then.

[SW]

Decent workout, first time doing 2 of these in FOREVER.

Squat
135x10
225x10
225x10 felt good, even though it's so light (not for me, which pisses me off)

Power Cleans
135x10
135x10 whew!

Deadlift (oooh man, loong time since I did this. I used to do 365x2 no prob, now it's just sad guys)
135x10
225x10
225x10 ugh

The best I could do, and it's not enough for me.

[SW]

Woke up early, hoed in the garden for an hour, did chores, and just got back from town awhile ago. DOMS in back today from deads yesterday.

I SAW EPISODE 3 LAST NIGHT, AND I CAN DIE A HAPPY MAN! The best movie I've ever seen. Star Wars is by far the best saga out there.

[SW]

Just came back from a graduation party. Time to go out and work lol. There's still daylight out there.

Yesterday's deads caused a small flareup. I'll continue them, but not increase the weight untill i can handle it.

[cphafner]

man you are going to impress the hell out of the coaches in the weight room!

[SW]

Hafner: Thanks man! I'm there to make myself better always, and everyone's support helps.

More graduation party's today lol. Stupid seniors. DOMS continueing from back in all traps.

[SW]

Whew, did some more chores and then ran for awhile, then took a shower. Have to be at David's by 4.

[SW]

Well, the weekend's over, back to the ****hole known as school. Accidently stabbed myself (seriously) in the thumb today. Bled like Hell, school wants me to get stitches, I want them to shove it up their asses....it's an ongoing battle.

Tried to lift today, it's a nogo there. I'm sick and worn out as ****. I'm going to sleep soon.

[JeffWillConquer]

Hopefully your thumb heals, lifting might be a pain in the ass if the cut is substantial. That would be pretty badass if you were deadlifting and your thumb just started bleeding uncontrollably in the middle of your last set and you hit a PR anyways and just dropped the weight on the ground and scared everybody in the gym.

Yeah school sucks bruh. Hope ya feel better.

[Coke]

Too bad about the mishap with the thumb, $hit will happen - hope the setback is going to be a minimal one mang.

[SW]

JWC, COKE: Thanks for the concern guys, it's much appreciated.

Monday's lift combined with how I felt and feel now lead me to one conclusion: No lifting until football training starts June 6. I've burnt out and need rest. Monday my joints were sore, motivation low, and I was weak. It all happened very quickly, no hint of it in previous workouts. No biggie, I was planning some time off anyway.

[LadyLifter]

Hey SW...be careful kiddo! Time off will be good for you ...you're active enough and I'm sure you will come back even stronger in a couple weeks!

[SW]

Lady: Hey, thanks. I'm not lifting until June 6, when football summer training starts.

For now I'm running hills (big ones, in sets of 3) everyday after school and some other kind of running every other day. Ran 6 hills today, nearly killed me. I'm far from the endurance I want to be, but that won't last long.

[Chubrock]

Man I've neglected this journal for awhile bro, damn. How's things been goin with ya?? What all you into now?

[SW]

Hey Andrew! Glad to hear from ya. I've hit some nice pr's in everything, am stronger than I've ever been, and am about to start training for football June 6! I'll be center and also maybe nosegaurd. In short, I'm doing quite well :) I've been running lately to get in shape for the grueling summer our new coach has in store lol.

[Chubrock]

That's awesome bro. Didn't you give wrestling a try there for awhile?? I'm taking BJJ now and it's ****ing addictive as hell, even though I get beat the **** up lol.

[Coke]

Running through the hills like you've been doing is great for your conditioning and endurance - props 4 it.

[cphafner]

man I hate running. If it wasn't for the "other" cardio machines, I would lose my mind.

[LadyLifter]

YAY HILLS! ok token runner moment is over...seriously though hills are great for speed and general conditioning. If you have access to them you should try using some leg weights on the hills...they can do serious things for your speed...*my two cents*

[SW]

Hey guys, had a great weekend and am reportin back in. Football training starts in 6 days after today. I should be around to everybody's jounals tonight. Allergies are bothering me pretty badly. Weekend was very active at least.

[SW]

Just ran about a mile or over. A little endurance training if you will. It wasn't nonstop, but with high bp, my weight and current level of endurance, it's ok. I feel great now. Funny how the idea of running makes me ill, yet afterwards I LOVE it. But...don't want to do it for a while lol.

I know Lady, IT RULES ALL TEH TIME lol.

Oh, then I took a shower. God, I wanna put my fat pictures up here sooo bad. Will hunt some way to. Gonna git-r-done if I may use a heavily overused term. Especially in S. IA! All my fat is in my belly. Between working, running (nonfootball) and football training 4 days per week, I will get much more defined. Hopefully I'll see 13-15%.

Hopefully I can maintain as much weight as possible and keep the lowest bf percentage that I can get this summer. Juggling from Hell. I'll just have to eat plenty and that combined with decent genetics and CONSTANT motion + lifting should do me well.

What do you guys think of that plan?

[Focused70]

if you do it often enough, you'll love cardio.

kind of like the horizontal variety. :nod:

Stash

[Coke]

May as well get started with some ab work too - there will be a six pack to show off when you trim down.

[ryuage]

I feel ya all my fat is in the love handles and lower back =\

[SW]

Yeah guys, the fat sucks and like Coke reccommends, I'll be doing some ab work tonight and a couple more times to get the core ready for football workouts.

TODAY WAS THE LAST DAY OF SCHOOL!!!!!!!!!!!!!!!!!!!!!! FOOTBALL LIFTING/WORK STARTS JUNE 6!

I'm calling my supervisor tonight to tell him to go ahead and start calling me for work lol, I'm so happy. I'm ready to get more cut, even stronger, and more nimble. Oh yeah, and that MONEY as well.

[Chubrock]

I carry most of my fat in my lower back as well. Of course I've still got some loose skin on my stomach so no six pack for me yet DAMMIT!!!. Good luck with the football lifting. If your school is anything like mine, you've got a nice long summer ahead of yourself.

Oh yea, what work are you doing this summer??

[SW]

Hey Chubs. Thanks for teh luckage. It really sounds like a blast. Well, I'm working for a staging company. It's hard work and heavy, but 10 bucks an hour is nice. I also will be working alot in that job. I'll also be builiding fence, cutting and splitting wood, building another building on the farm, trying to camp and fish lol, and that's all I got off the top of my head.

It's gonna be busy but hey, I wouldn't have it any other way dude.

Got bored and took some cold and unflexed measurements:

Neck: 18 inches
Thighs: 27 3/4 inches
Calves: 18 inches
Biceps: 16 inches
Forearms: 13 3/4 inches

I'm making progress.

[Coke]

...It's gonna be busy but hey, I wouldn't have it any other way dude.

U are perpetual motion, lol...them stats look super!!

[LadyLifter]

everything is looking great SW...(yay running ;) ) ...I'll stop the running comments soon I promise...I'm going to see how much weight I can throw around once the half is over so then you can storm my journal with the random yay lifting comments to balance out my running fettish ;)

[SW]

Cokester: Always. And danka.

Runner ;) : Sounds like a deal! (and the usual lol)

I just finished hoeing in the garden for about a half hour. Damn I feel fat. I think it's psychological since I KNOW my bf percentage is 19-21%. I think I feel that way because literally 80-90% of my bf is on my STOMACH. Damn that sucks.

[cphafner]

I need some of that neck size!

[SW]

I'd donate some, just for the show....then give it back lol. I need some of that pulling strength!

Just messing around and working these days, until monday when football conditioning starts. Then I'll be doing football program lifting 3 days per week. It can't be half as intense as what I was doing. My muscles feel great and ready after this 2 week rest. I'm ready to just tear into the weights again!

Been eating maintinence, as well as running some and ALWAYS keeping active. My cousins are staying sunday night into monday. I've got to start going to their baseball games.

[cphafner]

I'll take it!

[LadyLifter]

hey SW :D just poppin' in to say hi...I'm off this week (recovery) and then you can fill my head back up with lifting and lifting only :D Have a great day!

[SW]

Lady: Thanks for poppin' in. We keep each other balanced :D

This is the last entry in this journal. I will post my update from today in my new journal. THanks for all of you supporting me, and I hope you'll continue to do so!