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clawhammer_33
05-29-2006, 12:56 PM
I've decided to start anew with a new journals, I'm about to turn 20 soon adn I need to get my life in a better position....

My lifting has been **** for the last month or so, so I took a week off to get in a better position...I dont feel great so today will be a light day.... I've lost considerable amount of weight to stess and poor diet so my main goal is rebilding strength and muscle...

May 29 2006

Day: 1

Sleep: 7 broken hours

Diet:
Total: 4233
Fat: 145 1308 32%
Sat: 46 414 10%
Poly: 27 239 6%
Mono: 61 546 13%
Carbs: 407 1489 37%
Fiber: 35 0 0%
Protein: 315 1261 31%
Alcohol: 0 0 0%

Pre-lift notes: Icing back, icy/hot elbows,

Weight: Weighed in at 215.7 this is 20lb below what I was a few weeks ago....
Freaking ridiculous...

Lift session:
Rc 10x14/14/14/10

BBrows 275x6/6
cable rows 14 platesx 8/8
inc dbp 75x6/6

Post- lift notes: Good short quick and light session out by 3, felt good...

Etc. Notes: experienceing some nausea fever and chills, nothing to bad, ... but still sucky, the worst is the depressed mood, and lonliness....still feeling better than yesterday

Im planning on taking my check on friday to my old gym Los where I havent been in a long long time, but where I got the best workouts of my life to hopefully help get me on track...


old journal

http://www.wannabebigforums.com/showthread.php?t=73440

KevinStarke
05-29-2006, 01:03 PM
Good to see your making an effort to get back on track man, once again I cant not smlie when I see your avatar.

clawhammer_33
05-29-2006, 02:19 PM
Good to see your making an effort to get back on track man, once again I cant not smlie when I see your avatar.

thanks man.....Smile at tha avatar isnt allowed, you should cringe and hate it...it fuels my bloodlust in fact...

clawhammer_33
05-30-2006, 05:48 PM
May 30 2006

Day: 2

Sleep: 5.5 broken hours

Diet:

Pre-lift notes: Icing back, icy/hot elbows, Lifting at about 730-800 or so... Just looking to get through the session and see how I feel...


Lift session:

Leg presses 630x6/6
Rackpulls 425x4 chalked
leg curls 16px4/4
Db Curls 60x6

Post- lift notes: decent session really busy, I past the optimal lifting time that I should have been in there, thats ok...this will be fixed soon.. in at 815 out at 9

Etc. Notes: Feeling better today, tired, from staying up most of the night watching a movie/ late night tv....saying my prayers and I keep trudging on...
got class tomarrow and thursday, and 2 days off lifting, cant wait for a few weeks to pass...

clawhammer_33
05-31-2006, 03:10 PM
May 31 2006

Day: 3 -off

Sleep: 1.5 - horrible havent been able to sleep, but I have caught up on my tv and movie watching

Diet:- Total: 2820
Fat: 147 1325 47%
Sat: 48 428 15%
Poly: 27 241 9%
Mono: 63 563 20%
Carbs: 199 718 26%
Fiber: 19 0 0%
Protein: 187 749 27%
Alcohol: 0 0 0%

this plus about 500 extra calories

Pre-lift notes: N/A
Lift session:

Post- lift notes:


Etc. Notes: started the day feeling like **** a 130 am, but at about 1030 started feeling better and it tuned into a reasonable productive day.
Have class in a few hours, so after that my goal is sleep...

But a few good movies are: The Street King, Whatever happened to Harold smith?, and Dallas 362....all worth catching if your up all night.

all for now....

clawhammer_33
06-01-2006, 02:18 PM
June 01 2006

Day: 4 -off

Sleep: 8 slept through

Diet:- post later

Pre-lift notes: N/A
Lift session:

Post- lift notes:


Etc. Notes: So far its been a good day, got class tonight, Lifting tomarrow at a different gym, and most important of all a paycheck!

clawhammer_33
06-03-2006, 01:04 PM
June 02 2006

Day: 5 -off

Sleep: 7 slept through

Diet:-Total: 3843
Fat: 236 2126 56%
Sat: 79 711 19%
Poly: 34 307 8%
Mono: 102 918 24%
Carbs: 189 658 17%
Fiber: 24 0 0%
Protein: 254 1015 27%
Pre-lift notes: N/A
Lift session:

Post- lift notes:


Etc. Notes: Ended up being a day off, went to a bbq ate a lot had some fun....

clawhammer_33
06-03-2006, 03:55 PM
June 3 2006

Day: 6 should be 5, but was pushed back to get a better workout...

Sleep: 7

Diet:
Total: 4462
Fat: 158 1418 33%
Sat: 51 461 11%
Poly: 29 259 6%
Mono: 64 577 14%
Carbs: 416 1497 35%
Fiber: 42 0 0%
Protein: 339 1356 32%
Pre-lift notes: Icing back, icy/hot elbows, Lifting at about 600 or so... Feel like pushing this session a bit


Lift session:

RC 10x14/14/14/14

Pullups +20x7/5.5 +10x6/4+2
Db shoulder press 80x6 75x8
Dips +20x6 +10x6 bwx6
DB pullovers 80x8/7

Hangs 2x > 10 secs failure

Post- lift notes:
Excellent session, walked out of the gym looking and feeling like a mother ****ing greek god.... Pullups were weighted felt good, DB shoulders 1st good, 2nd to failure
dips were excellent, cant wait to put some weight on them, pullovers finished m,e nicely.... Definatly feeling the endorphins, tanned for 8 mins after lifting....
done at 700
Etc. Notes: Had class this morning, then went out and spent a bunch of money on supps and a new ipod shuffle....I got a thermo, arginine, ALA, Zinc, magnesium, and Omega 3s...I'm hoping the Omega 3s put me in a better mood, and the Zinc + Magnesium, and possible arginine, may bump my test levels a bit.... I want ets, as soon as I can afford it...


I'm also 1 week out from my 20th birthday, where I need to grow out of the childish activities I have wasted the last several years with...I should be fully done with school in about 1 year, then I can get a real job, and hopefully continue with schooling...

clawhammer_33
06-04-2006, 12:37 PM
June 4 2006

Day: 7

Sleep: 7

Diet:Total: 4348
Fat: 149 1345 32%
Sat: 47 421 10%
Poly: 28 253 6%
Mono: 62 557 13%
Carbs: 418 1510 36%
Fiber: 41 0 0%
Protein: 325 1300 31%

Pre-lift notes: Icing back, icy/hot knees, lifting about 230. MAy throw in some overhead squats for fun....hopefully the gym is pretty empty


Lift session:

Squats 405x2/2
GMSers 295x6/6/6
skullys 70+barx10/10
leg ext 20px8 18px8 16px10

Post- lift notes: Excellent session went for a couple heavy doubles on squats, felt good... GMSers went well, was a good session got done by 330....


Etc. Notes:

clawhammer_33
06-05-2006, 07:45 PM
June 05 2006

Day: 7 -off

Sleep: 8 slept through

Diet:- post later

Pre-lift notes: N/A
Lift session:

Post- lift notes:


Etc. Notes: Nothing to report

clawhammer_33
06-06-2006, 05:37 PM
6/6 2006

Day: 1

Sleep: 7 +1

Diet:


Pre-lift notes: Icing back, icy/hot elbows,

Weight: 220.6 5lb increase, doing good, no increase in belt loops

Lift session:
Rc 10x14/14/14/14

BBrows 315x5/4 strapped
HS Hi rows x170 per sidex6/6
Dec DBP 80x10/10
Inc DBP 75x10/9
abs +35x8

Post- lift notes: Excellent session..in @ 815 done by 915
BB rows felt good, heavy but good...HS hi rows- ace, Dec DB and INc DB excellent definatly could have gone heavier.... quick set of abs

Etc. Notes: I week down, I feel the muscle regrowing... I'm planning on pushing tonight alot harder since I'm not sick like last week.

clawhammer_33
06-07-2006, 04:11 PM
June 07 2006

Day: 2

Sleep: 6

Diet:

Pre-lift notes: Icing back, icy/hot elbows, Lifting at about 9-10 after class... legs still sore, will be upping RP weights, trying to keep with not using straps, even with sore forearms...


Lift session:

Rackpulls 1st pin 3-4 in. off ground 455x2
leg curls 14px8/8
Good Mornings 245x6/6
Db Curls 60x7

Post- lift notes: Decent session, extremely tired so didnt get everything in... extremely sore legs.. in at 945 done at 1045

Etc. Notes: Feel real good....

clawhammer_33
06-10-2006, 12:33 PM
June 08 2006

Day: -off

Sleep: 8 slept through

Diet:-

Pre-lift notes: N/A
Lift session:

Post- lift notes:


Etc. Notes: Nothing to report


June 09 2006

Day: -off

Sleep: 8 slept through

Diet:-

Pre-lift notes: N/A
Lift session:

Post- lift notes:


Etc. Notes: Nothing to report

clawhammer_33
06-10-2006, 12:56 PM
June 10 2006

Day: 6

Sleep: 8

Diet:
Total: 4243
Fat: 142 1276 31%
Sat: 44 399 10%
Poly: 27 239 6%
Mono: 58 526 13%
Carbs: 383 1393 34%
Fiber: 35 0 0%
Protein: 349 1395 34%
Pre-lift notes: Icing back, icy/hot elbows, Lifting at about 230...
Lift session:

RC 10x14/14/14/14

Pullups +25x6 +20x6/4.5 +10x5.5
Db shoulder press 80x7/5
Dips +20x8/8/8
DB pullovers 80x9/8

abs +35x4 fail

Post- lift notes: excellent session, strength increases all around... my gains should really start picking up now, I can feel my self growing....got in at 245 done at 400, tanned 10 mins.... shoulders were a little sore, and took a bit to warmup..

Etc. Notes:

clawhammer_33
06-11-2006, 12:56 PM
June 11 2006

Day: low 2

Sleep: 7

Diet:
Total: 4412
Fat: 160 1436 34%
Sat: 51 459 11%
Poly: 28 248 6%
Mono: 66 597 14%
Carbs: 410 1484 35%
Fiber: 39 0 0%
Protein: 326 1304 31%

Pre-lift notes: Icing back, icy/hot knees, lifting about 230.


Lift session:

Squats 405x4/3
GMSers 305x8/8/8
leg ext 18px10/7 16px8
skullys 80+barx6/6

farmers 110x 1.5gl / 1gl / 1/4gl GL=Gym Length

Post- lift notes:vgood session kicked my ass, legs were sore and that interferred with strength...2 days of legs isnt the best or me strength wise... in at 240 done at 345

Etc. Notes:

clawhammer_33
06-12-2006, 02:51 PM
June 12 2006

Day: -off

Sleep: 7

Diet:-

Pre-lift notes: N/A

Lift session:

No lift- just 10 mins cardio hit style- including warmup and cooldown...ran stairs down at the park, only got a few mins before my quads locked up, felt good though....

Post- lift notes:


Etc. Notes:

clawhammer_33
06-13-2006, 01:42 PM
June 13 2006

Day: 1

Sleep: 6

Diet:


Pre-lift notes: Icing back, icy/hot elbows,

Weight:221.8 Small gain, no incresed fat noticed

Lift session:
Rc 10x14/14/14/14

BBrows 315x6/5 strapped
HS Hi rows x170 per sidex 7/6
Dec DBP 90x8/8
Inc DBP 80x8/8


Post- lift notes: Good session.. BB rows and Hs rows went fine, hvy felt good, DB benching was easy, can definatly increase there.

Etc. Notes: HAve really sore calves and quads, so I may push back Low 1 to thursday, instead of wensday...well see what happens..

clawhammer_33
06-15-2006, 10:57 AM
June 14 2006

Day: -off

Sleep: 5

Diet:-

Pre-lift notes: N/A

Lift session:


Post- lift notes:


Etc. Notes:Ate a ****load of chinease, and some cake- I couldn't resist...kind of an early cheat day oh well...

clawhammer_33
06-15-2006, 11:20 AM
June 14 2006

Day: low 1

Sleep: 7

Diet:

Pre-lift notes: Icing back, icy/hot elbows, Lifting early about 100 or so, will be strapping deads to increase strength a bit.....I dont know about this 2 leg days, seems like to crappy leg days instead of one all out one...


Lift session:

Rackpulls 3rd pin, below knees warmups then 585x1 495x4 strapped
Good Mornings 245x8/7
leg extensions 14x12/12
Db Curls 60x8 alt

Post- lift notes: Well decided to push rps up a bit, felt good, heavy but good...GMs went fine, leg extensions fine.... Only interesting event is that I broke my Ipod, after having it only 2 weeks, excellent...

Etc. Notes:

McIrish
06-15-2006, 05:55 PM
that is fairly ridiculous rack pull strength, major props. :bow: Sorry to hear about the Ipod - will they cover the cost to fix/replace?

clawhammer_33
06-15-2006, 10:36 PM
that is fairly ridiculous rack pull strength, major props. :bow: Sorry to hear about the Ipod - will they cover the cost to fix/replace?


The rack pull was ok, I probally could have hit it for 2, but need to get used to lift again...

They should take it back, or exchange it, I just broke off the usb connector...which is apparently a common problem...

clawhammer_33
06-17-2006, 02:45 PM
June 16 2006

Day: -off

Sleep: 5

Diet:- Diet was a bit off, had a few beers with friends, and a few pizza slices...oh well

Pre-lift notes: N/A

Lift session:


Post- lift notes:


Etc. Notes:



June 17 2006

Day: Up 2

Sleep: 7+ 1/2 hr nap

Diet:

Pre-lift notes: Icing back, icy/hot elbows, 430 or so, Trying out a new gym, which is a bit of a drive, so we shall see how I like it. Lower back a bit sore, nothing major, feeling a bit tired so I'll be dropping a redline with my usual pre-workout supps...

Got some food and caffein in mem, so I feel better....reading up the animal site for motivation.....time to build some muscle...

Lift session:

RC 10x14/14/14/14

Pullups +25x6.5/5 +20x6/4.5
Db shoulder press 85x8/5.5
Dips +25x6/6/6
DB pullovers 85x6/6

abs on dec bench -12

Post- lift notes: Excellent session, pullups a bit heavy due to weight gain-possibly? good anyways, DB shoulders were excellent dbs at Press felt extremely light- LFT may not have properly labled DBs.. dips heavy felt good, had fat handles so a bit tougher..DB pullovers good...

Etc. Notes: Got a replacement Ipod today!

Goodwinm
06-18-2006, 02:58 AM
Insane alt Db Curls man! and great db shoulder presses!
you have a spotter for those shoulder presses or did u get both Db's up by urself?

Stumprrp
06-18-2006, 07:31 AM
great job in here, sick bb rows

clawhammer_33
06-18-2006, 08:34 AM
Insane alt Db Curls man! and great db shoulder presses!
you have a spotter for those shoulder presses or did u get both Db's up by urself?


I just pop the DBs up with my knees, I hate spotters...Thanks

clawhammer_33
06-18-2006, 11:40 AM
June 18 2006

Day: low 2

Sleep: 7

Diet:


Pre-lift notes: Icing back, icy/hot knees, lifting about 130-2... Not sure what I'm going to do, since the new gym has equipment I haven't had access to in years, PLanning on the Partial squats though to push up my strength a bit, and since I already did High RPS this week might as well round out the week nice and heavy...might even through in some calf raises......

Lift session:

Squats Off bench 405x6/4
Leg curls 150x10/10
leg ext 260x14/14
skullys 85+barx6/6



Post- lift notes: did touch an go box squats, didnt really push them, I have top get used to squating in an open rack...nothing to remarkable here at all...

Etc. Notes: Going to Home depot to purchase some sandbags and a sledge, I'm pretty sure I got an old tire, and possible some rope...Got to try some of this GPP stuff....

I did pick up 100lbs in sand and a sledge, I'll get some more stuff when I get a duffle bag for the sands....

Goodwinm
06-18-2006, 04:55 PM
****! just noticed those BB rows in your previous workout!

BBrows 275x6/6

That is super!

Nice workout above also man!

clawhammer_33
06-20-2006, 02:41 PM
June 19 2006

Day: -off

Sleep: 7

Diet:- a bit high

Total: 4415
Fat: 242 2174 49%
Sat: 100 901 20%
Poly: 22 200 4%
Mono: 51 455 10%
Carbs: 347 1308 29%
Fiber: 20 0 0%
Protein: 246 984 22%

Pre-lift notes: N/A

Lift session:

No lift-Was planning some Hiit, But I spent the day holding poles 45-60+ feet over my head, so I ended up skipping it...

Post- lift notes:


Etc. Notes:

clawhammer_33
06-20-2006, 02:42 PM
****! just noticed those BB rows in your previous workout!

BBrows 275x6/6

That is super!

Nice workout above also man!


Thanks man

clawhammer_33
06-20-2006, 03:15 PM
June 20 2006

Day: Up 1

Sleep: 7

Diet:


Pre-lift notes: Icing back, icy/hot elbows, feel a bit tired nothing major....May switch to DB rows if they go heavy enough for a change up...

Weight: 224 seein some ab, I look damn good

Lift session:
Rc 10x14/14/14/14

DB rows 160x8/8 strapped
HS Hi rows x170 per sidex 7/5 alt
Flat DBP 95x10/8
Inc DBP 85x8/6


Post- lift notes: Db rows- strapped, tight...Hi Iso row-Different machine felt like it weighed more good deep pull...Flat dbp- good, had to pull off the sweatshirt, extremely hot...very intense.. Inc Db good, nothing amazing here...In 515 done 610

Etc. Notes: I may have found a place where I can score some Tractor tires!
I also think I'm addicted to redline....mmmm....

clawhammer_33
06-22-2006, 05:20 PM
June 21 2006

Day: -off

Sleep: 7

Diet:-Cheat day, even had some tequila!

Need to control diet better, extremely hungry lately...

Pre-lift notes: N/A

Lift session:

No lift-Another day playing with poles.....

Post- lift notes:


Etc. Notes:

clawhammer_33
06-22-2006, 05:23 PM
June 22 2006

Day: low 1

Sleep: 6+1.5 hr nap

Diet:

Pre-lift notes: Icing back, icy/hot elbows, Late lifting night after class....Tired....

Lift session:

Rackpulls 1st pin Strapped 475x3/2
Good Mornings 255x6/6
Lunges-db 75x6/4 -per leg
Db Curls 60x6 seated

Post- lift notes: excellent session, in at 1000 out at 1100...RPs easy, GMS good, Lunges kicked my ass, Db curls fine...

Etc. Notes: Bought New Boots Today!! Steel toed size 13 mother****ers!

clawhammer_33
06-24-2006, 12:17 PM
June 23 2006

Day: -off

Sleep: 7

Diet:-Total: 2833 ++Additional 1500 or cals...
Fat: 116 1040 38%
Sat: 37 334 12%
Poly: 19 171 6%
Mono: 48 435 16%
Carbs: 221 793 29%
Fiber: 23 0 0%
Protein: 219 877 32%

Pre-lift notes: N/A

Lift session:

10 mins HiiT on stairs...intense, good session

Post- lift notes:


Etc. Notes:

clawhammer_33
06-24-2006, 12:27 PM
June 24 2006

Day: Up 2

Sleep: 10

Diet:

Pre-lift notes: Icing back, icy/hot elbows, Lifting about 230 or so...



Lift session:

RC 12x12 10x14/14/14

Pullups +35x4.5 +25x5.5 +20x6.5/4
Db shoulder press 90x6 85x6.5
Dips +35x6/6/6
DB pullovers 85x8/8

Leg raises bwx20

Post- lift notes: ERxcellent session...Switch Pullups to declines next week to increase strength....DBSPs kicked ass, dips great, pullovers good. in at 245 done 355...took some No-Xplode, didnt feel different...

Etc. Notes:

clawhammer_33
06-26-2006, 02:01 PM
June 252006

Day: -off

Sleep: 7

Diet:-

Pre-lift notes: N/A

Lift session:

Post- lift notes:


Etc. Notes: I decided I needed a complete rest day.

clawhammer_33
06-26-2006, 02:21 PM
June 26 2006

Day: low 2

Sleep: 7

Diet:


Pre-lift notes: Icing back, icy/hot knees, lifting about 400 or so....

Lift session:

Box Squats 405x3 -quit
Leg curls 160x8/8
leg ext 280x14/13
Rope pressdowns 150-mac loadx12/12



Post- lift notes: **** complete ****....time for routine change..should of had a nap before also...The press at 4, finished by 445...
Some reason had an extreme lower back pump, which severly interfeered with squats, possible due to 4 days of nearly direct back work...posting new routine in next post...

Etc. Notes:

clawhammer_33
06-26-2006, 04:43 PM
Possible routine:
sets 2-3 with reps 4-10

Day 1:
Chest/tri

Rotator cuff raises

Dips
DB Bench-varied
Skullys
Abs

Day 2:
Shoulders/Deads

Rotator cuff raises 2x8

SUMO-Deads
DBshoulder presses
Rear delt raises
Shrugs

Day 3:
Off.

Day 4:
Back/bi

Pullups
bb/Db rows
Hi rows
DB curls

Day 5:
Legs

Squats/variation
Goodmornings
lunges
Pullthrough
standing Calf raises

clawhammer_33
06-27-2006, 04:00 PM
June 27 2006

Day: Chest/tri

Sleep: 7.5 + short nap

Diet:


Pre-lift notes: Icing back, icy/hot elbows, feel a bit tired nothing major, the double dueces I dropped seemed to help...lifting about 600 or so.....

Weight: 225

Lift session:
Rc 10x14/14 12x10/10

Dips +45x8/8/6
DB Bench- flat 100x8/6
decdb 90x7.8
Skullys bar+90x8/6
Abs +25x12


Post- lift notes: Totally kicked ass on dips, I taped my wrist adn used a thumbless grip which seemed to help on dips... Benching went fine, nothing amazing....skullys- bar was light, felt good...in at 600 done at 700

Etc. Notes: I'm hoping a change up will faciliatate a bit more rest, and give some more focus on deads and squat strength...

clawhammer_33
06-28-2006, 02:02 PM
June 28 2006

Day: -HiiT cardio

Sleep: 4.5

Diet:-
Total: 5176
Fat: 198 1786 36%
Sat: 66 593 12%
Poly: 21 187 4%
Mono: 52 466 9%
Carbs: 477 1796 36%
Fiber: 28 0 0%
Protein: 360 1441 29%

Pre-lift notes: N/A

Lift session:

13.5 mins HiiT at 15/45 intervals....

Post- lift notes: Should have stretched a bit more, not used to running on uneven ground...felt good kicked my ass.


Etc. Notes:

clawhammer_33
06-29-2006, 02:42 PM
June 29 2006

Day: Sumos/shoulders

Sleep: 8
Diet:

Pre-lift notes: Icing back, icy/hot elbows, Sore calfs- possible shin splints...oh well...

Lift session:

RCs 12x10/10/10/10

SUMO-Deads 405x2 455x1/1 Pulled from floor
DBshoulder presses 90x7/5
Rear delt raises 40x6/6
Shrugs 385x6/5 held strapped

farmers walks 100x40ft/50ft- approx


Post- lift notes: Getting used to sumo deads, definatly could have pulled more, but did a full warmup and practiced form, could have easily hit 455 for more reps, should go for 495 next week. DB shoulder presses felt awesome, rdls fine, shrugs were tough felt good though...farmers beat my forarms to death...

Etc. Notes: I need new lifting shirts since my current fit tighter at 225 than at 240, and ar near obscene tightness, also need a new bag-my stinks very very badly....6 years adn 1 washing will do that....

clawhammer_33
07-01-2006, 12:06 PM
June 30 2006

Day: -off

Sleep: 7

Diet:-
dranks a buch if beer adn ate 1.5 gyros, was excellent
Pre-lift notes: N/A

Lift session:


Post- lift notes:


Etc. Notes:

clawhammer_33
07-01-2006, 12:36 PM
July 1 2006

Day: Back/bi

Sleep: 7
Diet:

Pre-lift notes: Icing back, icy/hot elbows, Lifting about 215 or so...Not 100% sure of what I am going to do....calves and shins still ache when I move, hopefully they will be ready for tomarow....



Lift session:

RC 12x10/10/10/10

Pullups +30x5 +25x5.5 +20x6/4.5
Db rows 170x6/6
Hi rows 170 per sidex7/6
curls hammers 100+barx3 90-straightx8

Post- lift notes: good session, pullups are very slow progression, but working on them, db rows strapped-kicked ass heavy felt good...hi rows tough- alternating, curls went well....

Etc. Notes: Invested in a new gym bag to replace my old stinky one, I should be good for another 5 years or so.

rookiebldr
07-04-2006, 09:48 AM
Nice db rowing! And it's aways a great sign of progress when the shirts start fitting tigher. :)

clawhammer_33
07-04-2006, 12:34 PM
Nice db rowing! And it's aways a great sign of progress when the shirts start fitting tigher. :)


it is...thanks

clawhammer_33
07-04-2006, 12:35 PM
July 2 2006

Day: -off

Sleep: 9

Diet:-
fine
Pre-lift notes: N/A

Lift session:


Post- lift notes:


Etc. Notes:took day off to let calfs/lower legs heal, had difficulty walking distances...

clawhammer_33
07-04-2006, 12:36 PM
July 03 2006

Day: -off

Sleep: 8

Diet:-
Decent-look at fitday if you care
Pre-lift notes: N/A

Lift session:


Post- lift notes:


Etc. Notes: Completely skipping legs this week, this sucks.

clawhammer_33
07-04-2006, 12:39 PM
July 04 2006

Day: Chest/tri

Sleep: 8
Diet:


Pre-lift notes: Icing back, icy/hot elbows, Icy/hot calves.... will be taping wrists again, lifting at the LFT today..

Weight: 231.6!! I'm holding water and this is a different scale than last week, still looking leaner and decreasing belt size, so I'm happy...

Lift session:
Rc 15x8/8/8/8

Dips +60x7/6/5
DB Bench- flat 110x7 100x7.5
inc db 90x7
Skullys bar+ 95x6/6
Abs +35x8


Post- lift notes: dips kicked ass, taped wrists used thumbless grip, went for broke felt awesome....db benching went well nothing amazing...skullys good...abs quick set....My calfs/shins ached when picking up any weights...Deadlifts may or may not go tomarrow.... in 230 out 335...

Etc. Notes: Finally get to lift something, I've been going nuts after 2 days of rest.

There was a gorgeous chick in the gym about 5-5, tight little body, short shorts of course, using the press down machine when she changed the weight a straight legged bend over about 3 feet away from me several times.....this forced a long rest set between benches....so hot.....

clawhammer_33
07-05-2006, 02:08 PM
July 05 2006

Day: Sumos/shoulders

Sleep: 8
Diet:

Pre-lift notes: Icing back, icy/hot elbows, Sore lower legs, I'm going to try and work through it...

Lift session:

RCs 15x10/10 12x12/12
sumo-Deads Warmed up fully 495xfail 475x1 455xfail
DBshoulder presses 95x5.5 90x6
Rear delt raises 40x7/6
Shrugs 385x8/6 -strapped

farmers walks 100x60/45 Approx footage


Post- lift notes: Ok Probbally should have skipped Sumos completely, But I love them so, I could not get the leg drive for the lift, I could feel a bit of a tug in the lower legs....not sure what to do about it......DB shoulders awesome, rear delt raises fine, shrugs were held, definatly feeling stronger..In at 415 out 525...


Etc. Notes: I feel like ****ing superman, or some other awesome superhero, today.

rookiebldr
07-05-2006, 02:27 PM
I think I've miss it somewhere if you posted it earlier, but how tall are you? 231 and leaner... nice going on the bulk!

clawhammer_33
07-05-2006, 05:22 PM
I think I've miss it somewhere if you posted it earlier, but how tall are you? 231 and leaner... nice going on the bulk!


Last I checked I was about 5'11....

The bad thing is I'm actually supposed to be cutting:zipit:

Thanks though!

rookiebldr
07-05-2006, 08:30 PM
looks like you have been, you're leaner.. that's a cut.. and heavier is all goodness. Keep at it, man.

clawhammer_33
07-06-2006, 10:01 PM
July 06 2006

Day: -HiiT

Sleep: 7

Diet:-
Decent-look at fitday if you care
Pre-lift notes: N/A

Lift session:

HiiT 15/45 13 mins on bike
with warmup adn cooldown 17 mins total

full stretch



Post- lift notes: Good HiiT session, used a bike, other than the ball pain felt good...Didnt bother my lower legs, they are actually begining to feel better..


Etc. Notes: I'm getting pretty sexy if I say so myself.

rookiebldr
07-06-2006, 10:05 PM
LOL and yet no pictures for the women to swoon at!

clawhammer_33
07-06-2006, 10:07 PM
LOL and yet no pictures for the women to swoon at!


I may get some up tomarrow.

I got to find my old ones to do a comparison.

clawhammer_33
07-08-2006, 01:01 PM
July 07 2006

Day: -off
Sleep: 4

Diet:-
cheat, messed up in fitday so unentered
Pre-lift notes: N/A

Lift session:



Post- lift notes:

Etc. Notes:

clawhammer_33
07-08-2006, 02:50 PM
July 8 2006

Day: Back/bi

Sleep: 7
Diet:

Pre-lift notes: Icing back, icy/hot elbows, lifting about 415.....



Lift session:

RC 12x10/10/10/10

Pullups +45x5-Negative +25x6
Db rows strapped 170x8/7
Hi rows 180 per sidex4/5
pullups bwx6/4 fail
curls 4ft bb bar+100x4/3

Post- lift notes: Good session... Played around with pullups a bit, first 2 sets went well, Second 2 sets had bis and forarms main failure...db rows good heavy as ****, hi rows, 1st set didnt sit correctly, second good, curls fine definatly felt in bis...in 425 out 435.... Felt like puking throughout session.....tired

Etc. Notes: Brought some new gym kicks, Size 13s flat sole relatively low to ground.

clawhammer_33
07-09-2006, 01:42 PM
July 09 2006

Day: Legs

Sleep: 7 +1

Diet:


Pre-lift notes: Icing back, icy/hot knees, lifting about 315...Not sure what I am going to do, depends how the squats feel....

Lift session:

Squats Warmups, then skip work sets
Goodmornings 275x6/6
partial squats warmups then skip
leg ext 300x8


Post- lift notes: crappy session, both forms of squats felt like ****.....My body is screaming for some time off so this next weeks goal is lots of food and rest.

Etc. Notes:

clawhammer_33
07-15-2006, 02:51 PM
July 15 2006

Day: Up 1

Sleep: 8

Diet:


Pre-lift notes: Icing back, icy/hot elbows...Going back to the Up/Lower split mainly because I like it, and the few weeks seemed to be enough of a change.

Weight: 227-different scale + sweating in 100 degree heat

Lift session:
Rc 12x10/10/10/10

BB rows 5x5 315x4.5/5/5/4 fail
T-bar rows 3x6-10 180x6 160x8/8
Flat DBP 5x5 100x5/5/5/5/5
Inc DBP 3x6-10 75x10/7.5/5

Abs 3x6-10 +25x12

Post- lift notes: Excellent session. 1st set of rows chalked, the rest strapped- straps helped. Not used to T-bar rows so I did them light, benching excellent. in 435 out 545...felt extremely sick at end of session..2 mins res on back work, 1.5 mins rest on chest work

Etc. Notes: I'm supposed to be off for a few more days, but I need to get into the gym before I leave a ****ing trail of blood and dead mutilated bodies. This shouldn't be since I ran about 200+ rounds through my guns yesterday, if the range was open I'd go do another couple hundred.

The past week was restful, lots of food, felt good...But I really miss lifting.
My shins/calves still ache a bit, I'll just tape them up from now on.

[Post lifting Etc. Notes] The urge to kill has been replaced by the overwhelming desire to eat everything and anything in my path...May have to wrok a few hours a club downtown, hoping I can score some pussy out of it.

clawhammer_33
07-15-2006, 11:50 PM
Dear Journal,

I am drunk.

that is all./
love, clawhammer

Goodwinm
07-16-2006, 04:30 AM
Damn nice Rows man! jesus.

clawhammer_33
07-17-2006, 03:20 PM
July 17 2006

Day: -off
Sleep: 9

Diet:-
fine
Pre-lift notes: N/A

Lift session:



Post- lift notes:

Etc. Notes:wasted most of the day sleeping, then to hungover and lazy to lift

clawhammer_33
07-17-2006, 06:04 PM
July 17 2006

Day: Low 1

Sleep: 7

Diet:


Pre-lift notes: Icing back, icy/hot knees, lifting about 8..training late due to work

Lift session:

Sumos 3x5 315x5-warmup 405x5/5/5
goodmornings 3x6-10 275x7/7/7
lunges 2x6-10 65x14/10-fail
skulls 2x6-10 100+BARX6/6

farmer walks 110x50 steps/40 steps

Post- lift notes: IN 745 out 845...sumos good, easy, chalked...GMs kicked ass, lunges killed...skulls excellent, famers walk killed forearms

Etc. Notes:

clawhammer_33
07-18-2006, 02:23 PM
July 18 2006

Day: Up 2

Sleep: 6

Diet:

Pre-lift notes: Icing back, icy/hot elbows, Lifting about 4 or so...will be taping wrists...



Lift session:

RC 12x12/12/12/12

Pullups +25x5/5/5/5/4.5
Db shoulder press 95x6/6 90x3.5
Dips +70x4.5 +60x4.5 +50x4
DB pullovers 85x7/7/7


Post- lift notes: good session. pullups went easily, 2 mins rest between sets. DBSP kicked ass, 3 mins rest between sets, dips- after pressses and skullys yesterday my triceps were giving out on me. DB Pullovers easy... got super hungry after shoulder presses which also affected dips..in T 430 OUT 545

Etc. Notes: My legs and ass are ****ing sore...

Stumprrp
07-18-2006, 02:46 PM
oh god dude your strong? whats the height?

clawhammer_33
07-18-2006, 05:17 PM
oh god dude your strong? whats the height?

Thanks man(?)

Last time I checked I'm about 5'11''.

clawhammer_33
07-20-2006, 04:09 PM
July 19 2006

Day: -off
Sleep: 6

Diet:-cheat

Pre-lift notes: N/A

Lift session:



Post- lift notes:

Etc. Notes:

clawhammer_33
07-21-2006, 04:04 PM
July 20 2006

Day: -off
Sleep: 7

Diet:-good

Pre-lift notes:

Lift session:

HIITCardio 12 mins total

taped up shins, seemed to help


Post- lift notes:

Etc. Notes:

clawhammer_33
07-21-2006, 04:18 PM
July 21 2006

Day: low 2

Sleep: 7 +.5 NAP

Diet:


Pre-lift notes: Icing back, icy/hot knees, lifting about 600 or so....tired, may adjust sets/reps....legs still sore, bit of a twinge in left leg, so be keeping an eye on it.

Lift session:

zerchersb Squats 275x5/5/5
Leg ext 300x8/8/8
Pullthroughs 60x12/12
db curls 60x6 hammer



Post- lift notes: taking anoyher week off squats, overall dissapponting session...tired, zerchers went well all things considered.

Etc. Notes:

clawhammer_33
07-23-2006, 01:05 PM
July 22 2006

Day: -off
Sleep: 7

Diet:-ok

Pre-lift notes: N/A

Lift session:



Post- lift notes:

Etc. Notes:

clawhammer_33
07-23-2006, 01:21 PM
July 23 2006

Day: Up 1

Sleep: 8

Diet:


Pre-lift notes: Icing back, icy/hot elbows...Planning on playing with sets and reps, planning on upping weight and dropping sets...1 day late in order to return to past shedule...

Weight: 228.5

Lift session:
Rc 15x10/10 12x10/10

BB rows 3x5 320x5/5/4.5 strapped 2 min rest
T-bar rows 3x6-10 180x8/8/8
Flat DBP 3x5 110x5/5/5
Inc DBP 3x6-10 80x10/8/7.5

Abs skip

Post- lift notes: good session, upped weight lowered sets, felt good.

Etc. Notes:

Goodwinm
07-24-2006, 05:08 PM
July 23 2006

Day: Up 1

Sleep: 8

Diet:


Pre-lift notes: Icing back, icy/hot elbows...Planning on playing with sets and reps, planning on upping weight and dropping sets...1 day late in order to return to past shedule...

Weight: 228.5

Lift session:
Rc 15x10/10 12x10/10

BB rows 3x5 320x5/5/4.5 strapped 2 min rest
T-bar rows 3x6-10 180x8/8/8
Flat DBP 3x5 110x5/5/5
Inc DBP 3x6-10 80x10/8/7.5

Abs skip

Post- lift notes: good session, upped weight lowered sets, felt good.

Etc. Notes:
w0000t for rowing!!! super session man!

clawhammer_33
07-25-2006, 12:59 PM
July 24 2006

Day: -off
Sleep: 7

Diet:-little high

Pre-lift notes: N/A

Lift session:



Post- lift notes:

Etc. Notes:

clawhammer_33
07-25-2006, 01:21 PM
July 25 2006

Day: Low 1

Sleep: 6 + .75 nap

Diet:


Pre-lift notes: Icing back, icy/hot knees, lifting about 1500...may switch sumos to rack pulls this week, for a change up

Lift session:

Rack Pulls conventional 3- inchs below knees 495x3 545x1 495x3 405x10
goodmornings 285x6 280x6/4
leg ext 45 per sidex10 90 per sidex4 45 per side x10 on HS iso machine
pressdowns 2x6-10 rope 100x6 bar 100x8

farmer walks 120x30/30 -steps

Post- lift notes: Good session, experimented with hook grip on RPs last set was hook grip felt good, all sets were chalked no straps, which in and of itself is excellent. Goodmornings-hard as ****, tried lunges, but felt them in my shin/calves.. everything else was excellent

Etc. Notes: Off to Shangri-LA

clawhammer_33
07-26-2006, 02:31 PM
July 26 2006

Day: Up 2

Sleep: 8

Diet:

Pre-lift notes: Icing back, icy/hot elbows, Lifting about 4 or so...will be taping wrists...probally play around with reps/sets



Lift session:

RC 12x12/12/12/12

Pullups +35x3/3/3/3/3
Db shoulder press 95x6/5 85x5
Dips +50x6/6/4.5
DB pullovers 85x8/8/8


Post- lift notes: decent session, next week up reps drop weight on pullups, got extremely hungry at beginning of D shoulder presses, should have stopped and eaten something.
dips were difficult, need to swap order next week dips first, shoulders were a bit spent by the begining. in 400, out 515

Etc. Notes:

clawhammer_33
07-29-2006, 11:06 AM
]July 27 2006

Day: -off
Sleep: 7

Diet:-fine
Pre-lift notes: N/A

Lift session:



Post- lift notes:

Etc. Notes:

clawhammer_33
07-29-2006, 11:07 AM
July 28 2006

Day: -off
Sleep: 7

Diet:-big cheat day
Pre-lift notes: N/A

Lift session:



Post- lift notes:

Etc. Notes:

clawhammer_33
07-29-2006, 12:07 PM
July 29 2006

Day: low 2

Sleep: 8

Diet:


Pre-lift notes: Icing back, icy/hot knees, lifting about 200...must squat today.

Lift session:

Squats 365x6/5
zerchers Squats 275x4/3
Pullthroughs 80x12/10
db curls 50x10 UNI



Post- lift notes: Good session, light on squats, did off box, wanted 3x5 but felt shins so skipped last set. zerchers, heavy felt good. in 145 out 245

Etc. Notes:

BaggedE30
07-30-2006, 11:09 AM
damn your weak

clawhammer_33
07-30-2006, 11:14 AM
July 30 2006

Day: Up 1

Sleep: 8

Diet:


Pre-lift notes: Icing back, icy/hot elbows...not sure how reps/sets will end up, may just up weight or add sets....

Weight-Post lifting: 229.5

Lift session:
Rc 10x14 15x8 15x8 10x14

BB rows 3x5 325x5/5/3.5
T-bar rows 3x6-10 cambered-lying 190x6 standing 190x6/6
Flat DBP 3x3 120x3/3/3
Inc DBP 3x6-10 85x8/8/6

Abs 45x16

Post- lift notes: good session. bb rows went well, strapped off pins, t-bar rows went well, benching went well, wanted to do 115s but there arnt any....in 115 out 220

Etc. Notes:

clawhammer_33
07-31-2006, 05:27 PM
July 31 2006

Day: -GPP
Sleep: 7

Diet:-
Pre-lift notes: Found a cheat set of old airbags, to which I placed my 2 50lb bags of sand in, and tired up the tops of the airbags and now have 2 sandbags if I did my math correctly.

Lift session:
sand bags vairied exercies ,
squatting movenements
deadlift movements
presses/holds etc

20 mins

Post- lift notes: fun stuff

Etc. Notes:

clawhammer_33
08-01-2006, 01:05 PM
Aug 01 2006

Day: Low 1

Sleep: 8

Diet:


Pre-lift notes: Icing back, icy/hot knees, lifting about 1430...May pull conventional tonight to change up, see how it feels....

Lift session:

Convential Deads 405x3 495x1 545x0 495x1
'' '' speed 315x5/5/5
goodmornings 280x6/6
pressdowns 90x8

farmer walks 130x 30 steps / 30 steps

Post- lift notes: Pissed off I missed the 545 I got it up but got stuck at knees, need to work on dip-grip-rip and overall speed, practiced afterward with 315 ressetting each time. good mornings good, pressdowns fine.

Etc. Notes:

clawhammer_33
08-02-2006, 05:15 PM
Aug 2 2006

Day: -GPP
Sleep: 8.5

Diet:-
Pre-lift notes:
Lift session:

sand bags vairied exercies ,
squatting movenements
deadlift movements
presses/holds etc

20 mins

attempted everything as fast as possible to increase speed

Post- lift notes: Felt good. lately I have been noticing significant differences in
stomach size and lovehandles-which are dissappearing, I love that.


Etc. Notes:

clawhammer_33
08-03-2006, 12:47 PM
Aug 03 2006

Day: Up 2

Sleep: 8

Diet:

Pre-lift notes: Icing back, icy/hot elbows, Lifting 230. Taping up wrists prior to dips, db S presses.

Lift session:

RC 12x12/12/12/12

Dips +60x5/5/5/5/5 -2 min rest
Db shoulder press 100x4 95x4 85x6 -2.5 min rrest
Pullups +25x7.5 +35x3.5 +25x5 -2 min rest
DB pullovers 90x6/6/6 - 2 min rest


Post- lift notes: excellent session. dips went well, decided to push DB shoulder press a bit. Pullups were difficult, mainly due to an extreme upper body pump. pullovers were easy.

Etc. Notes: Built a set of kettlebells today, I may post some pics and a how to later.

clawhammer_33
08-07-2006, 12:03 PM
Aug 4-6 2006

Day: off
Sleep: 8.5

Diet:-
Pre-lift notes:
Lift session:



Post- lift notes

Etc. Notes: Spent the weekend sick, possible due to something I ate on friday.

ArchAngel777
08-07-2006, 12:42 PM
Hey dude... did you ever check out the press? How did ya like it?

Take it easy...

clawhammer_33
08-08-2006, 12:34 PM
Aug 8 2006

Day: off
Sleep: 8.5

Diet:-
Pre-lift notes:
Lift session:



Post- lift notes

Etc. Notes:Got my **** together for the gym, then realized, after nearly emoptying the contents of my stomach that a worjkout would be counter productive. skipped.

clawhammer_33
08-08-2006, 12:35 PM
Aug 8 2006

Day: Up 1

Sleep:4.5 + .75 nap

Diet:


Pre-lift notes: Icing back, icy/hot elbows...Ready to kick some ass, heding in about 215, 230

Weight-Post lifting:

Lift session: 225 -water loss and sickness
Rc 12x12/12/12/12

BB rows 3x5 325x5/5/5
T-bar rows 3x6-10 195x6/6/6
Flat DBP 3x5 120x5/5/3
Inc DBP 3x6-10 90x6/6/5

Abs

Post- lift notes: good session small increases, nearly had a visit from pukey

Etc. Notes: Feel a thousand times better today.

clawhammer_33
08-08-2006, 12:37 PM
Hey dude... did you ever check out the press? How did ya like it?

Take it easy...


Thats where I've been lifting for the past month and a half or so. I usually try to get in befor about 330 when it starts to get busy. I Like it Lots of equipment and stuff to playwith

ArchAngel777
08-09-2006, 02:08 PM
How long are your workouts? I generally workout every Monday at around 5:15 and then Thursday at around the same time... If you are there more than 1.5 hours, we will probably run into each other at some point. What do you normally wear for attire? What is your height? Just want to get a feel for who you might be... I doubt I have seen you thus far though as I have not been hitting the gym as often as I would like, but I am still hitting it hard when I go there.

clawhammer_33
08-09-2006, 05:18 PM
How long are your workouts? I generally workout every Monday at around 5:15 and then Thursday at around the same time... If you are there more than 1.5 hours, we will probably run into each other at some point. What do you normally wear for attire? What is your height? Just want to get a feel for who you might be... I doubt I have seen you thus far though as I have not been hitting the gym as often as I would like, but I am still hitting it hard when I go there.

I doubt we've seen eachother, I do my best to be out before 4:00-4:30 so I dont get stuck in traffic.

clawhammer_33
08-09-2006, 05:19 PM
Aug 9 2006

Day: -GPP
Sleep: 6
Diet:-fine
Pre-lift notes:
Lift session:

sand bags vairied exercies ,
squatting movenements
deadlift movements
presses/holds etc

17.5 mins

attempted everything as fast as possible to increase speed

Post- lift notes: fun.

Etc. Notes:

clawhammer_33
08-11-2006, 12:44 PM
Aug 10 2006

Day: -off
Sleep: 8
Diet: Cheat
Pre-lift notes:
Lift session:


Post- lift notes:


Saw: The Descent, I liked it.

clawhammer_33
08-11-2006, 12:46 PM
Aug 11 2006

Day: low 2

Sleep: 8

Diet:


Pre-lift notes: Icing back, icy/hot knees, lifting about 215

Lift session:

Squats off bench 385x5/5/5
zerchers Squats 255x6/6
Pullthroughs 150x12/12 -different machine
db curls 65x7



Post- lift notes: decent sessiojn. Lifted at eagen lifetime overall pretty lame, well really lame. Barely any hot chicks, loads of douche bags, the weights were off balance, ****ty..
I enjoyed the lifting though, I felt like a giant in a sea of midgets.

Etc. Notes:

clawhammer_33
08-12-2006, 12:27 PM
Aug 12 2006

Day: Up 2

Sleep: 8

Diet:

Pre-lift notes: Icing back, icy/hot elbows, Lifting 215. Taping up wrists prior to dips, db S presses.

Lift session:

RC 12x12/12/12/12

Dips +70x5/5/5
Db shoulder press 95x4 85x5.5
Pullups +30x5 +25x5/5
DB pullovers 90x8/8

Post- lift notes:good session, shoulders very tired, need to pull back on them again, cut a few sets here and there. Overall good session getting stronger.

Etc. Notes:

clawhammer_33
08-14-2006, 07:52 PM
Aug 14 2006

Day: Low 1

Sleep: 8

Diet:


Pre-lift notes: Icing back, Late session tonight. Not 100 percent sure how it will work. Newed to practice dead lift explosiveness so it may just be light weight with ****load of singles

Lift session:

Convential Deads DE 405x2/2/2/2/2 1 min rest, reset each rep
goodmornings 285x6/6/6
DB lumges 70x16/12
pressdowns 100x12 rope

farmer walks 130x20 steps /18 steps

Post- lift notes: Good session, did deads dip-grip-rip, chalked/belted, goodmornings kicked ass, lunges tough... pressdowns fine, farmers thicker db handle, crappier chalk, affected distances...

Etc. Notes: I look good.

clawhammer_33
08-15-2006, 07:52 PM
Aug 15 2006

Day: Up 1

Sleep:5 +.5 nap
Diet:


Pre-lift notes: Icing back, icy/hot elbows....late session 915, at the LFT also

Weight-Post lifting: 230.7 up from last week, also different scale

Lift session:
Rc 15x8 12x12/12/12

BB rows 3x3 330x3/3/3 -strapped
Ghetto T-bar rows 3x6-10 205+barx6/6/6
Flat DBP 3x6-10 110x8/6/5
Inc DBP 3x6-10 90x7/7/5.5

Abs

Post- lift notes: good session did at LFT. 2-2.5 mins rest on everything. Lighten up and rep out BB rows next week.
Etc. Notes:

clawhammer_33
08-19-2006, 03:08 PM
Aug 16 2006

Day: off
Sleep: 8
Diet:-
Pre-lift notes:
Lift session:



Post- lift notes

Etc. Notes:

clawhammer_33
08-19-2006, 03:09 PM
Aug 17 2006

Day: off
Sleep: 8
Diet:-
Pre-lift notes:
Lift session:



Post- lift notes

Etc. Notes:

clawhammer_33
08-19-2006, 03:09 PM
Aug 18 2006

Day: -GPP
Sleep: 7
Diet:-fine
Pre-lift notes:
Lift session:

sand bags vairied exercies ,
squatting movenements
deadlift movements
presses/holds etc

17.5-20mins

attempted everything as fast as possible to increase speed

Post- lift notes: fun.

Etc. Notes:

clawhammer_33
08-19-2006, 03:40 PM
Aug 19 2006

Day: Up 2

Sleep: 8

Diet:

Pre-lift notes: Icing back, tape wrists

Lift session:

RC 12x12/12/12/12

Dips 80x5/5/5
DB shoulders 90x6/4.5
Pullups +35x5/5/5
DB pullovers 100x6/4/4

Post- lift notes: good session, lifted at LFT, in 530 out 635, elbows bothered some, need to continue icy/hotting

Etc. Notes: Adjusting shedule again doing low 2 sunday

clawhammer_33
08-20-2006, 02:57 PM
Aug 20 2006

Day: low 2

Sleep: 8

Diet:- stated a cheat at 1000 pm


Pre-lift notes: Icing back, lifting 230, at the LFT

Lift session:

Squats off bench 405x3/3/3/3/3
zerchers Squats 275x3/3/3
Pullthroughs 100x12/12
db curls 60x8 uni



Post- lift notes: excellent session, 2 mins rest on all but last zercher set, kicked ass...squats were strong, non failure on any, zerchers very tough, felt good, chalked and belted. in 240 out 345

Etc. Notes:

clawhammer_33
08-21-2006, 05:27 PM
Aug 21 2006

Day: -crossfit
Sleep: 7
Diet:-fine
Pre-lift notes:
Lift session:

Attempted:

"Candy"
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats

Got:

Two rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats

At 14.24 Mins

Nearly killed me.

I loved it.

Did this at the local park, probally not the best idea since alot of kids were there, surprising since it was dinner time. I felt a bit creepy, adn out of place.

Post- lift notes: fun.

Etc. Notes:

clawhammer_33
08-22-2006, 03:33 PM
Aug 22 2006

Day: Up 1

Sleep: 7 +1.5hr nap

Diet:


Pre-lift notes: Icing back, icy/hot elbows....Sore as ****, but feel strong, some stretching and a pump should help alleviate it. Lifting late about 515 at PRS. Need to rep out BBrows, may swap DB flat bench with some flys or decline, definatly need to take out the flat benching for a week or two.

Tomarrow is tentativly sheduled as an off day, my training should only consist of Xbox 360.

Weight-Post lifting:229

Lift session:
Rc 12x12/12/12/12

BB rows 3x8 295x4+5/8/8
T-bar rows 3x6-10 215x6 205x8/8
DEC DBP 5x5 100x5/5/5/5/5
Inc DBP 3x5 95x5/5/5


Post- lift notes: good session, difficult but fun. forarms very sore for what ever reason, in 515 out 620.

2 mins rest on all sets

Etc. Notes: Feeling less jiggly.

clawhammer_33
08-24-2006, 06:37 AM
Aug 23 2006

Day: -rest

Sleep: 6

Diet:-Went a bit over board with pizza and ice cream........probally not the best idea.

Pre-lift notes:
Lift session: NONE


Post- lift notes: N/A

Etc. Notes:

clawhammer_33
08-24-2006, 01:22 PM
Aug 24 2006

Day: Low 1

Sleep: 8

Diet:


Pre-lift notes: Icing back, Im pissed off today, so its heavy lifting today. Bloated from yesterdays pizza and ice cream. lifting about 315

Lift session:

Convential Deads 405x2 495x1 525x2 545x1
goodmornings 290x6/6/6
DB lumges 75sx12/12 alt
pressdowns skip

farmer walks 130x22 stpes /18 steps

4 mins HiiT on stairstepper

Post- lift notes: good session, had grip issues due to bar and forarm soreness. Strapped 525 and 545, so I dont count them as PRs, I'll try again next week and hit them, both went up easily. goodmorning were tough, lunges were alternating. pressdown machine rocked when i used it so I skipped them. Did a short HiiT session, very difficult.

I also stepped off the machine and onto my gallon jug of water subsequently shooting water across half the gym. in 325 out 430

Etc. Notes:

clawhammer_33
08-26-2006, 12:32 PM
Aug 25 2006

Day: -rest

Sleep: 6

Diet:-About 500 cals over, not to bad, but still

Pre-lift notes:
Lift session: NONE


Post- lift notes: N/A

Etc. Notes: very sore lower back, and shoulders

clawhammer_33
08-26-2006, 12:38 PM
Aug 26 2006

Day: Up 2

Sleep: 8

Diet:

Pre-lift notes: Icing back, need to switch out shoulder presses, may just strip the rack, feel a soreness in anterior delt. lifting about 215

Lift session:

RC 12x14/14/14/14

Dips +90x5/5/3
BB push press 135x8 185x3/3/2
Pullups +45x3/3/3
DB pullovers 100x6/6/4

HiiT 5 mins on stairstepper

Post- lift notes: good session, 2-2.5 rest on all sets, dips heavy but went well, push press did light triples, didnt push, felt good, definatly staying in rotation. pullups good, pullovers heavy as ****.
5 min Hiit on stepper, 20/40 intervals
in 215 out 330

Etc. Notes:

clawhammer_33
08-27-2006, 01:12 PM
Aug 27 2006

Day: low 2

Sleep: 8

Diet:-


Pre-lift notes: Icing back, lifting at 230, at the LFT...

Lift session:

Squats off box 1 inch below parralel 425x3/3/2
zerchers Squats 275x5/5/3
GMSers 315x8/8
db hammer 75x5 uni


Post- lift notes: good session. pushed squats, little trouble out of hole last set, drop back weight and up reps next week. zerchers killed. pullthroughs were replace with GMSers due to lack of weight available. db hammers good. in 230 out 335. 2.5 rest on all sets

Etc. Notes:

clawhammer_33
08-28-2006, 01:09 PM
Aug 28 2006

Day: -crossfit

Sleep: 8

Diet:-fine

Pre-lift notes: Did 1 meal earlier than usual.

Lift session:

Rc 12x14/14/14/14


Modified "candy"

three rounds of:
20 Pull-ups
20 Dips
60 Squats

At 27.04 Mins

Did this at the LFT 110

Post- lift notes: Tough, time is pathetic, but improving. Should note I had to wait a minute or two for the dip station, while this fat chick did half assed dips and pullups.

Etc. Notes:

clawhammer_33
08-29-2006, 07:44 PM
Aug 29 2006

Day: Up 1

Sleep: 6 + 1 hr nap + 2 hr nap

Diet: On, but started cheat day early at 3pm, I gave into the hunger and need some fuel in the tank for tonights session


Pre-lift notes: Icing back, icy/hot elbows....Sore shoulders,

Weight-Post lifting:

Lift session:
Rc 12x14/14/14/14

BB rows 3x3 335x3/3/3 strapped 2 mins rest
Ghetto T-bar rows 3x6-10 225x6/6/6 2.5 mins rest
DEC DBP 5x5 110x5/5/5 2 mins rest
Inc DBP 3x5 100x3/3 2 mins rest


Post- lift notes: Goodsession, Late session 910..

2 mins rest on all sets

Etc. Notes:

clawhammer_33
08-31-2006, 12:28 PM
Aug 30 2006

Day: -rest

Sleep: 6

Diet:-cheat, ate gyros anf other good stuff

Pre-lift notes:
Lift session: NONE


Post- lift notes: N/A

Etc. Notes:

clawhammer_33
08-31-2006, 12:46 PM
Aug 31 2006

Day: Low 1

Sleep: 10 - needed that

Diet:


Pre-lift notes: Icing back, lifting about 2, going for the PRs again this week, using hook grip.

Lift session:

Convential Deads -****, not even worth posting
goodmornings 315x4/3/3
DB lumges 90x10/10 alt legs
skulls 70+barx10

farmer walks skip


Post- lift notes: well, pathetic deadlift performance....Good morning kicked ass strong felt good, lunges awesome, skulls good. skipped farmers to let forarms rest a bit. respectable, but not amazing.



Etc. Notes:

clawhammer_33
09-02-2006, 12:25 PM
Sept 1 2006

Day: -rest

Sleep: 6

Diet:-terrible, went skating-drunk, thats all I need to say about that.

Pre-lift notes:
Lift session: NONE


Post- lift notes: N/A

Etc. Notes:

clawhammer_33
09-02-2006, 02:46 PM
Sept 2 2006

Day: Up 2

Sleep: 8

Diet:

Pre-lift notes: Icing back, Icy/hot elbows. LFT 215

Lift session:

RC 12x14/14/14/14

Dips +90x5/5/4 2.5 rest
BB push press 195x1 185x3.5 2 rest
Pullups +45x3/3/3/3/3 1 rest
DB pullovers 100x7/7/5 2 rest

abs 45x8 cheated

HiiT 6 mins on stairstepper

Post- lift notes: decent session, very difficult. need week off desperatly. may skip tomarrow, may not. done 330

Etc. Notes:

clawhammer_33
09-05-2006, 12:25 PM
Ok, Really need a week off from heavy lifting, so I will come back next week with a heavy leg day.

Sept 3 2006

Day: -rest

Sleep: 8

Diet:-terrible, really need to tighten this up.

Pre-lift notes:
Lift session: NONE


Post- lift notes: N/A

Etc. Notes


Sept 4 2006

Day: -rest

Sleep: 8

Diet:-good

Pre-lift notes:
Lift session: NONE


Post- lift notes: N/A

Etc. Notes:

clawhammer_33
09-05-2006, 12:26 PM
Sept 5 2006

Day: -crossfit

Sleep: 8

Diet:-fine

Pre-lift notes: Did 1 meal earlier than usual.

Lift session:



Modified "candy"

three rounds of:
20 Pull-ups
20 pushups
60 Squats

At 20.07 Mins, includes forced 4 minute break

Home 1240

Post- lift notes: Feeld good, needed a good pump.

Etc. Notes:

clawhammer_33
09-10-2006, 12:10 PM
Sept 10 2006

Day: low 2

Sleep: 8

Diet:-


Pre-lift notes: Icing back, lifting at 130 @ LFT

Lift session:

Squats off box High box 2 in above par. 405x3 455x3 475x3 495x2 -2.5 rest
inch below par. 405xF -forgot to move pins banged out of groove
zerchers Squats 280x3/3/3 -2.5 rest
DE squats ATG 315x2/2/2/2/2/2/2 -1min rest
db hammer 70x6 65x6 -2rest
OH squat practice

Post lift weight: 228.6 -surprisingly I dropped a bit, this will be starting weight for new plan

Post- lift notes: Hell of a session. Pushed all squats, paused on box. Decided to practice firing out of hole so thusly did light ATG squats. Heavy high box squats felt awesome.



Etc. Notes:

OK, Back after a week off here, overall feel rested even though I indulged in food and alcohol a bit excessivly. So I'm picking up where I left off more or less.

I figure after this week off I should have a good 8-12 weeks before needing another rest week. Which makes this a great time fore some experimentation. I
have been half assing metcon last few weeks and have still reaped significant benifits, such as not feeling like I'm going to have a heart attack after 3-4 flights of stairs, and not feeling like I have to force my self to breath, all the while having respecatable strength increases.

So, I will be increasing my crossfit workouts using a split inspired by Anthony's, of my same lifting split with added metcon days i.e. :

Low 2/ crossfit/ crossfit/ off / Upper 1 etc. Ideally split every other lift session as ME then DE. Alternating upppbody focused metcon after Lower body lifting.

This should spread my routine out about 2 weeks, allowing more rest for lifitng and increasing my poor conditioning.

What I'm looking to find out are:

1. What affect will this have +/- on my strength gains?

2. How will this affect +/- muscle gains?

3. How will this affect -/+ Bodyfat?

4. How soon, if at all, will I overtrain?

5. What is the optimal split to balance both sides of training?

6. What dietary adjustments will need to be made? -I have noticed a significant increas in hunger the 48 or so hours post crossfit session.

7. Will the end result be +/- on overall workload and power?

rookiebldr
09-10-2006, 04:04 PM
Will be interesting to see the answers. Good luck on the next 12 weeks.

clawhammer_33
09-11-2006, 01:26 PM
Sept 11 2006

Day: Metcon

Sleep: 7.5

Diet:-On, Already noticing I will need to up cals soon

Pre-lift notes: Extremely sore all over

Lift session:
RC 12x12/12/12/12

Attempted:

as many rounds as possible in 20 mins

"Cindy" -Modified
5 Pullups
5 dips
15 squats

Got 12 rounds in 19 mins

kipped and cheated pullups and dips.

OH squat practice- got a few reps until legs gave out

Post- lift notes: Difficult, took my EC a bit to close which made breathing slightly difficult. Did first three rounds with 10 dips replacing 10 pushups, but realized dips are a **** load harder.

Not remarkable but improving.

Etc. Notes:

clawhammer_33
09-12-2006, 09:13 PM
Sept 12 2006

Day: Metcon

Sleep: 7.5

Diet:-On

Pre-lift notes: Extremely sore all over

Lift session:
RC 10x10/10/10/10

Attempted:

BB thrusters 95x21
Goodmornings 95x21

BB thrusters 95x10
Goodmornings 95x10

BB thrusters 95x5
Goodmornings 95x5

For Time

Time: 7.39 mins


OH squat practice- 12lbsx12/12

Post- lift notes: Was supposed to be Squat cleans, but form and technique is off so I practiced that adn OH squats. Good workout, killed me. Left shoulder began failing early.

Lft 915


Etc. Notes:

clawhammer_33
09-13-2006, 07:38 PM
Sept 13 2006

Day: Off

Sleep: 5.5

Diet:-On

Pre-lift notes:

Lift session:

N/A

Post- lift notes:


Etc. Notes: A little low on sleep.

Shoulder feels good considering I did a good hour of non-stop pole-ing, which was extremely easy in comparison to doing it 2-3 months ago. That alone tells me I'm progressing.

clawhammer_33
09-14-2006, 04:16 PM
Sept 14 2006

Day: Up 1

Sleep: 7.5

Diet: On

Pre-lift notes: Icing back, icy/hot elbows....Sore shoulders

Weight-Post lifting:N/A

Lift session:
Rc 15x12/12/12/12

BB rows 3x3 340x3/3/3 strapped 2 mins rest
Ghetto T-bar rows 3x6-10 235x6/6/6 2.5 mins rest (weight does not include bar)
DEC DBP 5x5 120x3/3/3 3 mins rest
Inc DBP 3x5 100x5/5/5 2 mins rest


Post- lift notes: Excellent. Lifted 255, out 400. BB rows need to be DE next session, all else was awesome. Could have gone heavier on DEC DBP but decided not to push excessively on shoulders. Felt a little tired in the begining but once I got into the groove it felt awesome, overall I noticed a huge difference in Blood pressure, usually after a set, my head is pounding, but today not much at all.

Extremely hungry about 3/4 of the way through.



Etc. Notes: The 'hawk got me some stares.

clawhammer_33
09-15-2006, 03:44 PM
Sept 15 2006

Day: Metcon

Sleep: 8

Diet:-On

Pre-lift notes: Ice back

Lift session:
RC 15x12/12/12/12

OH squat practice- 35x8/8/8

Attempted: Fran -Modified

BB thrusters 95x21
Pullups x21

BB thrusters 95x10
Pullups x10

BB thrusters 95x5
Pullups x5

For Time

Time: 10.57 mins



Post- lift notes: OH squats improving, attempted to practice cleans-did ok. Over all the metcon kicked ass, huge pump. Unable to do full 21/15/9, dropped down.

Left wrist bothered by thrusters, shoulders got a hell of a workout

Lft 340 done 415


Etc. Notes: Got ETS in, so will be starting tonight.

clawhammer_33
09-16-2006, 02:47 PM
Sept 16 2006

Day: Metcon

Sleep: 9

Diet:-Upped them a bit post-lifting half a pizza and moutain dewwas pretty good.

Pre-lift notes: Ice back

Lift session:
RC 15x12/12

OH squat practice- 45x8

Attempted: 120 pullups 120 dips for time

got: 40 pullups 40 dips 12 min

HiiT stairstepped 6 mins 14/45



Post- lift notes: OH squats improving/ Shoulders are getting hit hard, was definatly the weak portion of todays metcon. Up for much needed rest tomarrow, then deads mon. Looking forward to deads.

in 245 out 320


Etc. Notes: 2nd day of ets

clawhammer_33
09-18-2006, 09:22 PM
Sept 17 2006

Day: Off

Sleep: 8

Diet:-bit high, had a few drinks

Pre-lift notes:

Lift session:

N/A

Post- lift notes:


Etc. Notes: Had an interesting experience the night before. I hope I never forget it.

clawhammer_33
09-18-2006, 09:29 PM
Sept 18 2006

Day: Low 1

Sleep: 8

Diet: On


Pre-lift notes: Late lifting, due to class\

Lift session:

Convential Deads -405x1 495x1 545x0 495x0
Sumos 405x2 495x0
Conv Dead DE 405x3/3/3/2 1 min rest
goodmornings 315x4/4/4
DB lumges 90x12/12 alt legs
skulls 90+barx6

farmer walks skip

Post lift weight: 228.9 -note extra food due to late lifting

Post- lift notes: OK. So deadlifting has been terrible lately. This may be due to:
1.MEtcon overtraining
2.Lack of food
3.Gym atmosphere kills my dead/Mind ****-LFT highland always miss there, but at others
I hit them.
4.Late lifting and lack of sleep
5.On a squat strength cycle.

I don't know, but I will not be doing ME deads for the next several session. Whether this helps or hurts we shall see. But as long as the squat continues to rise it should be ok.

Everything else went well. Bought some new nice chalk, that helped immensly with grip.

in 855 out 955


Etc. Notes:

clawhammer_33
09-19-2006, 02:58 PM
Sept 19 2006

Day: Metcon

Sleep: 9

Diet:-So far so good.

Pre-lift notes: Ice back

Lift session:

Attempted:

Helen

* 400 meter run
* 1.5 pood Kettlebell swing x 21
* Pull-ups 12 reps

3 Rounds for time

Attained:

Helen

* 400 meter run
* 1 pood Kettlebell swing x 21 (35# DB)
* Pull-ups 12 reps

3 rounds at 17.15

challenging but fun, easily could have upped KB swings to 1.5 pood It wasn't the limiting factor.

I ran on a treadmill, which sucked, and definatly bothered my shins, oh well. Each 400m was dont to .21 miles, which is just under what it should be, due to miscalculation. Took 2-2.5 mins each set

All but last pullup were clean.

Post- lift notes: See above.


Etc. Notes: My lifting shirt has been giving a lot of extra room in the belly area, esp. noticable in the Underarmour whick used to be tight all round is not loose in the stomach.

clawhammer_33
09-22-2006, 11:29 AM
Sept 20 2006

Day: Off

Sleep: 8

Diet:-fine

Pre-lift notes:

Lift session:

N/A

Post- lift notes:


Etc. Notes:

Sept 21 2006

Day: Off

Sleep: 8

Diet:-Cheat- hardees..was excellent

Pre-lift notes:

Lift session:

N/A

Post- lift notes:


Etc. Notes:

Decided I was teetering on Overtraining decided best thing to do was 2 days off, so I skipped 1 metcon session, but ended up going on a 1.5-2 hr hike to enjoyed the weather before it all goes to ****.

Sleep has been excellent last few days, definatly enjoying that. Diet in general has been good, noticable fat loss. Few more weeks and I'll be ripped.

clawhammer_33
09-22-2006, 02:03 PM
Sept 22 2006

Day: Up 2

Sleep: 8

Diet:good

Pre-lift notes: Icing back, Icy/hot elbows. LFT 130. Interested to see how dip/pullup strength has changed with the metcon work focusing alot on those moverments.

Lift session:

RC 15x14/14/14/14

Dips +100x4/3/3 2.5 rest
BB push press 225x0 205x2 190x4/3.5 2 rest
Pullups +55x3/3/3 2 rest
DB pullovers 110x6/4/4 2 rest

abs +45x10 min. cheat


Post- lift notes: good session. everything felt good, went up well. Gym is cooling down due to winter, need to start wearing a sweatshirt again. in 120 out 235

Etc. Notes:

clawhammer_33
09-23-2006, 04:26 PM
Sept 23 2006

Day: Metcon

Sleep: 11 -Guess I needed some sleep:)

Diet:-on

Pre-lift notes: Ice back

Lift session:

Oh squats 45-barx 10/9 _getting comfoprtable on these, although difficult with tired shoulders.

Attempted:

95lb thrusters
Pullups

Alternating 95lb thrustersx1 1st min, 2 pullups 2nd min, etc. Up to 20 mins


Attained:

95lb thrusters
Pullups

Alternating 95lb thrustersx1 1st min, 2 pullups 2nd min, etc.

Got up to 11 mins as RX'ed, Plus 2 pullups, all I could get back and shoulders were killed.

4 mins HiiT on Stairstepper

Post- lift notes: Even as pathetic as it is, this killed me, pain in side and feeling mr.pukey.

Etc. Notes: The runnning a few days ago aggravated my shin splints again. This time I even have a huge bruis where it hurts for some reason.

forarms sore

Goodwinm
09-24-2006, 07:41 AM
awesome workout dude!
damn that sounds so damn taxing on the body! 95lb thrusters for the win!

clawhammer_33
09-24-2006, 12:06 PM
awesome workout dude!
damn that sounds so damn taxing on the body! 95lb thrusters for the win!


Thanks man.

I have a love affair with thrusters lately. I may have to ruin it soon with Tabata thrusters:bang:

clawhammer_33
09-24-2006, 01:45 PM
Sept 24 2006

Day: Metcon

Sleep: 9

Diet: Good

Pre-lift notes: Ice back. It is truely a sin to be doing this metcon inside, but my heavy Kettelbell was stolen, and I dont know if there is anywhere I can do dips at the local park. So I will enjoy the weather on the drive:(

Lift session:

Attempted:

Helen -Modified


* 2 mins stairstepper full steam(if it doesn't do distance) -approx self standard for 400m run
* 1.5 pood (55lb) Dumbell swing x 21
* Dips 12 reps

3 Rounds for time

Attained:

Modified Helen

* 1.5 mins stairstepper full steam(doesn't do distance)
* 1.5 pood (55lb) Dumbell swing x 21
* Dips 12 reps

2 Rounds for time 9.28mins


Post- lift notes: Well, lot harder than it looks. Seriously. Between my legs killing me and after the 2nd round the dry heaving that was it. There was maybe 1 min rest consiting of fast walking between stations. After this spent 5 mins trying not to puke balled up on a bench.

I suppose this is not bad for only a few weeks of metcon, but still aways from my goal of eliteness.


Etc. Notes: Day of much needed rest tomarrow, now off to play XBOX.

clawhammer_33
09-26-2006, 05:09 PM
Sept 20 2006

Day: Off

Sleep: 8

Diet:-On

Pre-lift notes:

Lift session:

N/A

Post- lift notes:


Etc. Notes:

clawhammer_33
09-26-2006, 05:14 PM
Sept 26 2006

Day: low 2

Sleep: 8

Diet:- good


Pre-lift notes: Icing back, lifting at 430 -LosC

Lift session:

Squats off box Parralel 405x2 455x1 495x2 2.5 rest
DE squats ATG 355x2/2/2/2/2-2min rest
Pullthrough 80x12 90x12/12
db hammer 70x6 uni x6 alt -2rest

Post lift weight: Forgot to weigh in

Post- lift notes: Good session, took a bit to get used to their box and crappy bars.

Legs were tired from climbing ladders and walking a beam today.

Good session, done at LosC Their equipment was ****, everything shook, and wasn't worth pushing anything. I don't think I will be returning there, even with it being completely dead there.


Etc. Notes: I'm a man without a country. :(

Goodwinm
09-27-2006, 12:42 AM
super workout man!! really super squatting!

clawhammer_33
09-27-2006, 03:41 PM
Sept 27 2006

Day: Metcon

Sleep: 8

Diet:-Good

Pre-lift notes: Ice back

Lift session:
RC 12x12/12/12/12


Attempted:

80 pullups
80 Dips

for time. Ideally <20 mins

(Scaled from:
30 muscle ups
or
120 pullups
120 dips )


Got:

80 Pullups
80 dips

at 25.24 mins

PosT W/O weight: 227 -1.9 pounds lighter, but done after metcon as opposed to lifting.

Post- lift notes: Good metcon day. Went over goal, but considering I double reps from last Attempt, its respectable.

Kipped on pullups, last 10 Dips were slow negs. Had to share dip machine with 2 others.

Forarms got the most work, definatly the weak point this time, didn't use chalk.

Etc. Notes:

Goodwinm
09-27-2006, 04:54 PM
**** dude! insane w/o!

nice one!

clawhammer_33
09-28-2006, 03:00 PM
**** dude! insane w/o!

nice one!


thanks man

clawhammer_33
09-28-2006, 03:04 PM
Sept 28 2006

Day: Metcon

Sleep: 8

Diet:-Good

Pre-lift notes: Ice back

Lift session:
RC 12x12/12/12/12

Attempted:

12 DB thrusters
12 dips

5 rounds for time.

Got:

12 DB thrusters 40sx12 35x12/12/12
12 dips bwx12/12/12/12

4 rounds for time of 11.46 mins

Post- lift notes:
Shoulders tired and sore, left forarm weak. Had some difficulty holding DBs but I pushed through it. Got 2 rounds in first 4.5 mins, rest were difficult.

Etc. Notes: LFT in 315 out 345

clawhammer_33
09-30-2006, 09:58 AM
Sept 29 2006

Day: Off

Sleep: 8

Diet:-Cheat

Pre-lift notes:

Lift session:

N/A

Post- lift notes:


Etc. Notes:

clawhammer_33
09-30-2006, 01:28 PM
Sept 30 2006

Day: Up 1

Sleep: 9

Diet: On

Pre-lift notes: Icing back, taping wrists. Lifting about 1200

Weight-Post lifting:231.6 -water due to yesterdays cheat

Lift session:
Rc 15x12/12/12/12

BB rows 3x3 350x3/3/3 strapped 2.5 mins rest
Ghetto T-bar rows 3x6-10 250x6/6/6 2.5 mins rest (weight does not include bar)
DEC DBP 3x3 130x3 120x3/3 3 mins rest
Inc DBP 3x3 110x3/3/3 2.5 mins rest


Post- lift notes: Good session, pushed as hard as possible. Shoulders felt good, everything went well.

I believe I even saw the bicep veins pump out just a little. definatly getting leaner.

Etc. Notes:

clawhammer_33
10-02-2006, 11:34 AM
OCT 01 2006

Day: OFF- Skipped metcon

Sleep: 8

Diet:- Bit high, but less than 500 cals

Note: Went to REN Fest The night Before and had a few drinks, ate a turkey leg and 2 beers, not the best thing to have done but I had some fun.

Pre-lift notes:

Lift session:

N/A

Post- lift notes:


Etc. Notes: Woke up feeling beaten to ****, Decided I earned the day off considering I blasted through my DB bench plataue. Spent the day relaxing playing video games.

clawhammer_33
10-02-2006, 02:40 PM
OCT 02 2006

Day: Metcon

Sleep: 8

Diet:-Good

Pre-lift notes: Ice back

Lift session:
RC 12x12/12/12/12

Attempted: Modified- Candy

20 Pullups
20 Dips
60 squats

5 rounds for time.

Got:
Modified- Candy

20 Pullups
20 Dips
60 squats

3 rounds for 20.02

Post- lift notes:
Wanted 4 rds at less than 20 mins, but got in the gym and felt the soreness from saturday. Definatly need a rest day tomarrow, luckily it is.

pullups were kipped/cheated as needed, but definatly getting easier, dips last few reps were negs, squats were to depth 90% of the time.

Still should note this is 7 mins faster than last attempt.

Etc. Notes: LFT in 230 out 305

clawhammer_33
10-04-2006, 02:29 PM
OCT 03 2006

Day: OFF

Sleep: 8

Diet:- Bit high,

Note:
Pre-lift notes:

Lift session:

N/A

Post- lift notes:


Etc. Notes:




OCT 04 2006

Day: Low 1

Sleep: 8

Diet: On


Pre-lift notes: iced back

Lift session:

Convential Deads -455x2/2/2/2/2/2
Sumos 405x2/2/2/2
goodmornings 320x4/4/4
DB lumges 100x8 alt legs

farmer walks 100sx40 steps


Post- lift notes: Good session.