View Full Version : Cons Journal: Part II
March 23, 2007
March 21st Workout:
Deadlifts:
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5
Always towards the end I feel a lot of fatigue in my legs, not sure if this is right or not. Might drop weight back to 185.
BB Rows:
95 x 8
95 x 8
95 x 8
BB Bench:
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
Im happy this is holding steady.
DB Incline:
45 x 8
45 x 8
45 x 8
Side Bends:
45 x 8
45 x 8
45 x 8
Calves
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Todays Workout: Skipped doing it yesterday because I went to school(should got more work done) and then hung out with my gf the rest of the day.
Squats:
185 x 5
195 x 5
205 x 5
205 x 5-----------felt that these were a tiny bit sloppy plus I was getting quite fatigued.
185 x 5
Interestingly enough, I got some advise on unracking the bar. My question, is there a wrong way to unrack the bar? I usually get under the bar with both legs, and push up, then wlak out. The lady advised me to put on foot back with the other forward, and then unrack. Dunno if this is correct, but I tried it.
Front Squats:
95 x 8
105 x 8
115 x 8
Hammer Curls:
25 x 8
25 x 8
25 x 8
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coke- Yea, they are a bitch sometimes. Love hate relationship for sure.
ddeg - Yes sir!
stump - Apprecate it stump. btw is there any lift you can't do 185 for? :D
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Well today seems to be starting off well. Squats felt good, and I was really focusing on form when I upped the weight. Seemed to go well.
Im going to try and get the majority of my HW done, and then Im hangin out with gf and friends tonight.
Until tommorow.........
Solid stuff for both workout days.
March 24, 2007
Workout:
Chins:
BW x 3
BW x 3--Oh yeah!
BW x 3--Oh ****!
BW x 2
BW x 1--Oh well..
Seated Row:
100 x 8
100 x 8
100 x 8
Push Presses: Gotta stop letting my heels get off the ground
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
Side Laterals:
15 x 8
15 x 8
15 x 8
Side Bends:
45 x 8
45 x 8
45 x 8
Calves
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Coke - Thanks big guy.
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Well things are on track. Went to the movies yesterday and controlled how much I ate. Guess you can have a good time and progress towards your goals.
On a plus side, Im not bloated at all anymore. Looking leaner and all. Alread finished working at my job today, now its time for HW and then tommorow its out for a good time again.
Peace out guys.
Kiaran
03-24-2007, 12:51 PM
Nice moves, bro. I don't think I'd take that advice on unracking the squat. You are talking about doing a partial lunge to unrack. I used to do this, and then I'd have to squirrel around to get into position. You should actually arch the bar out of the rack (like the last few degrees of a Good Morning). After unracking, take a step back with one leg, and then plant the other leg, and squat. Make sure to take a deep breath in and hold it before you lift off, and let it out as you complete your first rep (this means you need to setup quickly). It really helps. Also drive your back into the bar as tightly as possible before liftoff to stabalize everything. Just my 2c :)
getfit
03-24-2007, 01:08 PM
just dropped in.Haven't been here in awhile.Things are looking good Con keep up the good work.
March 25, 2007
Workout:
RDLs:
135 x 5
155 x 5
165 x 5
165 x 5---couldnt get a good stretch
165 x 5---there was the stretch!
DB Lunges:
45 x 8
45 x 8
45 x 8
Dips:
BW x 5
BW x 5
BW x 5
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Kiaran - Thanks. The parital lunge was the first thing that entered into my mind. I did more to appease the woman(I know she was watching me). I do it the way you explained, so ama go back to it. Thanks for visiting.
Getfit - Twice in two pages!!!! Yay! Thanks for the support friendly lady!
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Ok, good day. Going out later and then tommorow is a weigh in plus lots of hw. Im excited to see what weight comes to since im looking better.
Natetaco
03-25-2007, 12:17 PM
drop the weight on deads? naw man keep going your making progress, your supposed to have fatigue! good workouts though man.
ddegroff
03-25-2007, 01:36 PM
Past workouts are looking good bro!
I can see where she's coming from about unracking. I usually get both feet under and push off, seems like a safer method.
Don't drop the dead weight, most people forget that the legs are very important in the deadlift.
Taking care of business in here very well guy.
March 26, 2007
Weekly weigh in:
Came in at 186.4 pounds. That is about 4 pounds lighter than last week. Im guessing its a mixture of the water weight I was holding and fat.
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Nate - Thanks man. I guess ill keep weight the same, but I just dont want to get ahead of myself and sacrifice form.
ddeg - Ok. Ill keep the same weight. Like I said before I just think people(myself included) have a habit of rushing thing. I dont want to increase my weight like I did in the past and have piss poor form.
Coke - Thanks. I do what I can.
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HW today! Had my fun yesterday, so the next couple days are going to be HW, school, and work. Yay.... Cant wait till friday.
See ya guys.
March 28, 2007
Distracted today!!!!!!!!!!!!!!!!!!!! Good workout nonetheless.
Workout:
Deadlifts:
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5
I Couldnt stop thinking about how technical and taxing this movement is. I was thinking how people go up on this movement without sacrificing form and what not.
BB Rows:
95 x 8
95 x 8
95 x 8
BB Bench:
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5--------5x5 PR
I knew right from the beggining I had this. I made form unbelieveably tight and found out that pushing on ur belly like crazy helps a lot.
DB Bench:
45 x 8
45 x 8
45 x 8
Supersetted with
Side Bends:
45 x 8
50 x 8
50 x 8
Superstted with
Calves
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Well Like I said I am very freaking distracted. I am thinking about weightlifting, my plans and goals for that. I was also thinking about college, my future plans and my gf. So lots on my mind.
Everything is still on track so, no complaints. Just gotta buckle down and make this damn website!
Until tommorow guys, take it Ez.
Sidior
03-28-2007, 11:55 AM
I havent dropped by in awhile but it seems all is well here. Cutting and strength going up is always a good combo.
ddegroff
03-28-2007, 08:15 PM
Hey man, looks good bro!
I've found found the best workouts come with total focus. But it looks like it was a good workout none-the-less!
Wow, great back and chest session.
Natetaco
03-29-2007, 08:28 AM
sick bench pr man, prs while your cutting thats awsome. Keep it up man your doing good with the weight son.
ArchAngel777
03-29-2007, 08:51 AM
Looking good!
Eszekial
03-29-2007, 09:29 AM
Distracted by hawt women?! So you threw up some big weights and flexed?
March 29, 2007
Traps hurt today!!!!
Workout:
Squats:
135 x 5
155 x 1
185 x 1
205 x 1----didnt like the way that felt depth wise
205 x 1----better
225 x 1
225 x 1
225 x 1
I didnt want to go any hgiher. Im not sure If i lost strength after cutting, I lost leverage when losing fat, or I just had poor form when I did above 225. Ohwell. Can only move on now.
Front Squats:
95 x 2
115 x 1
135 x 2
145 x 2
155 x 2
165 x 2---god that second one was a struggle.
Hammer Curls:
30 x 8
30 x 8
30 x 8
Finally moved up on these, and damn were the hard!
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Sid - I was thinkig the same thing. Thanks for coming by again.
ddeg - Yea, Mine usually are too, but hey I wont complain!
Coke - Thanks coke!
Nate - Lol, you can call me son cuz ur lifts are better :p. Thanks for encouragement man.
ArchAngel - Thanks, im trying!
Zek - Lol, nah that was last week. I kicked up the squats and started slowly pullin up my short cuz there were two ladies there. Im such a kid sometimes :D.
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Just want to say, HOLY **** ITS NICE TO HAVE A BUNCH OF FAMILIAR PEOPLE IN HERE AGAIN!
Well Im gonna give a brief recap of my updates plans.
I am cutting, but I decide to take my diet break early. I got hungry and I figured why not just go with the flow. I will finish off this week heavy. Next wekk will probably be completely off from weights. The following week will be low intensity, low volume form working movements. After that Im not 100% sure what im doing. I was thinking of trying to maintain weight(id love for body composition to change) while increasing the core lifts. Ill have to let everyone know for sure when I know. As for cutting, its still an option, but its up in the air.
Thanks again for coming by everyone. ill try and make my workouts even better now :D
KevinStarke
03-29-2007, 11:31 AM
Front squats for the win gman I love them. I did a front squat focused cycle before I came out here for school and it really killed my quads.
What do you mean by cycle? Like you trying to specifically increase your front squat poundage?
Im definately thinking about going for a strength based goals, so im interested in anything about increasing weights.
ddegroff
03-29-2007, 02:10 PM
Nice work on those singles bro!
Kiaran
03-29-2007, 10:58 PM
Nice work on the bench and deads. It's nice to see you take pride in your form. Really awesome, man. Keep up the good back work.
Shiat is nice Nick, following through with the heavy work.
ddeg - Thanks man.
kiaran - yea, trying to get the foundation down.
Coke - Heavy is the only way to workout!
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What im realizing:
I think I realized a few things after eating a lot yesterday(not a big deal in the big scheme of things). I realized I have a very bad attitude towards food. I eat cuz im bored and not for a purpose so to speak. Also When I set a calorie limit for the day, ill eat that much just because im allowed, not necesarily because im hungry.
Another thing Is that I have what I believe people call an "inferiority complex". I feel that I have to look better to be a worthy person. Thats one reason why I find it hard to try and train solely for strength. I notice when I mess up on diet, or try to take a break, I lose motivation, self esteem and generaly get mood swings for the worse.
I dunno why this is, but I need to get past it. Its really stopping me from making progress.
March 31, 2007
Workout:
Chins:
BW x 3
BW x 2
BW x 2
BW x 2
BW x 2
Seated Row:
110 x 8------Kinda hard, maybe ina few weeks
100 x 8
100 x 8
OH Press:
95 x 5
95 x 5
95 x 5
95x 5
95 x 5
DB front raise:
15 x 8
20 x 8
20 x 8
Side Bends:
50 x 8
50 x 8
50 x 8
For the side bends, what kinda ROM are good for these?
Screw calves
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Well after doing strict OH Presses(I really like the exercize) and the front raises, my shoulder were beat.
After thursday when I ate like 5000 cals(oops), I weighed myself, and then again today, most of the weight is gone, and no harms seem to be done. 90% compliance is a beautiful thing.
ddegroff
03-31-2007, 01:07 PM
90% compliance is a beautiful thing.
I totally agree.
For the side bends, what kinda ROM are good for these?
I go until I feel a stretch.
Strong work bro! Looks like it's time to up the weight on OH presses!
April 1, 2007
April fools day today right?
Workout:
RDLs:
135 x 5
155 x 1
165 x 1
175 x 1
185 x 1
DB Lunge:
50 x 5
55 x 5
60 x 5---YaY! broke the second row of DBs(first one ends at 55 :D)
Dips:
BW x 8---PR
BW x 6
BW x 4
I got two questions for these:
-Does going lower than paralell hurt or help any?
-When I get tired I sort of flare my legs when im pushing up - is that bad form? I figured so since I only do it when im getting tired/fatigued.
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ddeg - Cool, ill see how I feel next time with them. I prolly looked kinda odd going so far down. As for the millies, it was the first time doing them(usualy do push presses or arnies) so ill prolly bump em up 5 pounds next time.
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Update:
The kid is gonna enjoy being a kid!!!! No more tracking cals, just eating healthy. Veggies, meat, nuts and seeds at most meals. So far I havent tracked and its not getting to me too much.
Im also going back to a 3 day a week full body thing with one day of miscellaneous stuff. Prolly some cleans, snatches, maybe some form work on pushups. HIIT and crossfit wods are also a possibility. Im hoping to get strong and lay down the foundation and since I can actually bear to look at myself in the mirror, it wont be so hard this time(I hope).
Also my weight is now at 187. Up one pound since my pig out the other day. Not too bad. Since I wont be watching cals, Im just gonna use the mirror and scale to gage how much im eating. Dont want to go above 195 and dont want to get too much fatter than I am.
Let the strength gains be plentiful!!!!
You are a fine cat who will have the greater self-image with time…stay on it man.
March 2, 2007
Well I ate alot again yesterday, since I didnt track, I have no idea how much. I know it was too much tho.
Workout: I was anxious to start something knew, so i figured I go to the gym and do something productive.
BB Lunge:
95 x 5
115 x 5
125 x 5
135 x 5
BB Bench:
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5
I got the idea that id miscalculated the weights last time and that I was only doing 150(would explain why "160" was so easy). I got under the bar, and felt an immediate difference from last time. Nonetheless I was able to get these. They probably should have been a tad more controlled and I was right on the verge of failure, but nonetheless I came away victorious.
Seated row:
100 x 8
110 x 8
120 x 8---Technically a PR
DB Incline:
45 x 8
50 x 8
50 x 8----Not sure, but maybe a PR
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Coke - Thanks coke, I wish I had more supporters(at home) like you. Everyone who visits my journal is great. I appreciate everyone!
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Well Things have changed. I will be tracking cals, but I am still going for strength. I realize that my true friends will like me whether im 150 at 10% bf, or 300 at 50%. I also messed up a tad today. Lots of carbs, 1 piece of junk sO i thought Id just enjoy my last high carb day....but NO! The day is still not over, and I have about 3 more meals to show I can follow my plan.
Peace out guys.
Stumprrp
04-02-2007, 03:40 PM
bench is getting strong con
ddegroff
04-02-2007, 09:56 PM
Strong work bro, keep it up.
The new workout looks good.
Kiaran
04-02-2007, 11:32 PM
You are a patient man. Very nice work with the bench. Rowing's getting better each time.
No doubt about it dude, looking victorious throughout - :thumbup:
April 4, 2007
Workout:
Squats:
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
Dips:
BW x 6
BW x 5
BW x 4
All these felt awkward.
BB rows:
95 x 8
95 x 8
95 x 8
All reps were good, maybe a tad fast, but I wasnt fatigued until the 7th or 8th rep.
Hammer Curls:
25 x 8
25 x 8
25 x 8
Overall I didnt like how this workout felt. Maybe it was becuase I didnt have my ipod, or that I had very few carbs before coming in, i dunno. didnt like it tho.
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Stump - Thanks. One session at a time I guess.
ddeg - Thanks, and as always thanks for the support.
Kiaran - As much as I try to appear patient, im any but that. I like results fast and noticable, unfortunately thats not how it works. Thanks for the kind workd tho.
Coke - Hehe, it did feel good to do something and be 100% sure I was not mistaken.
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Well I had school yesterday. I left early cuz I wasnt feeling well. Right now Im sitting at about 9 pounds heavier than my lightest. Im hoping its mostly water, and Ill consider this last week my break. As for my plan, I am really unsure. Im trying to take it a day at a time and keep it simple. Complexity and me have never really mixed for very long.
Kiaran
04-04-2007, 11:40 PM
Forget about it. Some workouts are just like that, you know? Nice squatting anyway, your legs had to feel Jello-y.
Fine job with the 5 x 5 squats, workout was cool overall.
April 5, 2007
Workout:
Tabata Squats:
6 minutes - 12 rounds.
20 second sprint followed by 10 second rest.
R1: 23
R2: 21
R3: 20
R4: 20
R5: 15
R6: 15
R7: 15
R8: 14
R9: 14
R10:15
R11: 8
R12: 12
20~ minute walk.
I had to bend down and tie my show once, it was not very pretty. The grunt of pain might have scared small children.
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Kiaran - Yea, but it was just gay, cuz I had to sort of be aware of my surroundings which im not used to in the gym. Im used to zoning in on my lifting and my music. And about the legs, they felt way worse today :D
Coke - Thanks. Squats are my pride and joy, too bad they dont seem to be making progress lately.
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Yesterday diet was in check. About 2500 cals, all clean. Not sure what im shooitng for today. Maybe 10-12x bw and then next week Ill try to figure out maintenace. Id like to lose most of this bloat before I being eating more.
Work after my shower, so ill see ya guys later.
ddegroff
04-05-2007, 02:26 PM
Nice work bro, on all fronts!
ddeg - Thanks brotha!
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Thing are getting back to normal so im getting happ again.
I was thinking at work about my weightloss and what not, and I figured out that I lost about 2 pounds a week. This is a little high. Im gonna slow it down this time, and try to spare any LBM I have. I figure if Im gonna lose weight, why not lose the kind that matters. Im still gonna try to increase lifts. I think my squats, deads and OH presses can go up a few pounds. Ill let you guys know how it goes.
Saturday is some deads and then sunday is HIIT again. Im gonna probably go to the track and actually sprint. Ill see how that goes and set a point to work from.
Well, get ready for one hell of a mood swing and a nice rant to go with it.
Mood swing/Rant:
Well, I dunno, but I feel like crap today. You'd think that after I start getting my future together(college, financial aid) id be happy. WRONG! Its quite the opposite. Am I freaking OCD or what? I just basically get told that im accepted to a college before even applying, and have a chance at a great future, and all I can think about is how fat and unhappy I am. My diet goes racing through my mind, and vivid images of last weeks meals come into my mind. Why am I like this? Dunno, maybe someone should tell me.
Anyway its just hard I think. In fact I believe Im in probably the gayest situations to start out with(please correct me if im wrong). I am skinny fat, and pretty damn weak. If I think about cutting, people(I do value their opinions) tell me to "enjoy life while im young" and "eat healthy" and you will be fine. Theres also the comment about looking "ethiopian"; Id ****ing kill to look like some of the "ethiopians" on this site, I mean they gotta look better than me right? So basically if I take peoples advise to not cut, im stuck with two options. Theres bulk, or maintain my horrible stats. Bulking would probably make me look 10 times worse and only compound my problems since my bf% is too high. So the only option left, which most people agree with, is to eat helathy at maintenance. The only prob I have with this is, Im not directly progressing towards my goal of leanness. Hell I barely think I would progress since strength gains would probably be small, and body comp changes would be as well since im "maintaining".
Confused, depressed and just tired is where I am at. If I sound like a bitchy little kid, well I gotta say thats a helluva lot better than I feel. This is the only place I can let my feelings out and not hear "nick you look fine" or "you dont need to lose more weight". Im tired of being treated like a kid by my family, even more resentful of the fact that I was a lazy **** when I was younger. Im about to start one of the happiest times of my life(always what I hear about college) and I could not be any more unhappy(except maybe if I shot back up to 268 pounds).
Anthony
04-07-2007, 01:50 PM
If you have some body fat to lose, there's nothing wrong with "cutting" ... BUT you don't need to go extreme like ud2.0 or psmf or keto or whatever.
Eat healthy, stay slightly (and I mean SLIGHTLY) below maintenance, refeed every once in awhile to keep the metabolism running high, and be patient.
And you really need to separate your emotions from your looks. What happens when you get old and you get age spots, skin sags, wrinkles, lose your hair, etc. IT HAPPENS TO EVERYONE. So don't get so caught up in how you look, the **** is temporary no matter what you do.
People ARE right. Enjoy yourself ... that doesn't mean "do whatever you want and **** your health" ... it means relax, work towards your goals, but quit beating yourself up when you screw up.
Kiaran
04-07-2007, 01:54 PM
Meh, sometimes the mind is tired and everything gets to you. Don't worry about it, dude. The only thing you need to realize is all you have is time. Plenty of time. Take it slow and don't regret a bad week or two. Get back up and push the envelope.
March 7, 2007
Workout:
Deadlifts:
135 x 5
185 x 1
205 x 1
225 x 2
switched to mixed grip
225 x 1
245 x 1
245 x 1
245 x 1
Military press:
95 x 5
105 x 5
105 x 5
105 x 5
105 x 4
supersetted with
Chins:
BW x 2
BW x 1 + a negative
BW x 1
Learned not to superset these with eachother
DB Front Raises
20 x 8
20 x 8
20 x 8
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Anthony - Thanks and please dont think that I dont listen to you. Its just I struggle and I get annoyed with myself as well as my family. Im slowing implimenting things you have suggested and am feeling better, but I know it takes time. Just a bit fistrated too, and the pressure from college really took me over the edge. As far as emotions and how I look, id just like to reap some of the benefits of putting in work. Yea I know im gonna look like a turd one day, but Id like to atleast be happy with myself now. As always thanks for the sensible advise.
Kiaran - Thats what Im telling myself. Thansk for the support, really means a lot. This place is great for getting me back to reality and motivating me.
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Well Im feelin better from yesterday. Im tryin to take things one day at a time. Today might be compromised since its me and my gf's one month, so we going out. Im gonna enjoy myself. Take it ez guys.
ddegroff
04-07-2007, 04:13 PM
Strong workout bro!
See what a good workout does for your mood!
Enjoy the time with the girl bro.
April 8, 2007
Happy Easter everyone!
Workout:
Sprint on a track:
20 second sprint - 40 second walk
4 Cycles - By the 3rd and 4th cycle, my sprint were down to 10 seconds.
Then I did some intervals of running and walking. Way more walking than I wanted to.
Overall I realize that my back and my endurance are my weak points. My other stuff isnt spectactular but these two points really stick out to me.
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ddeg - Yea, it does make me feel better. I can always say im working for something. That other day was just really bad for me. Pressure, annoying parents, and didnt get to see my gf as planned. As always thanks for stoppin by!
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Possible template:
Well this last week is what im aiming for as my workout template. I was wondering if anyone had any suggestions. Ill lay it out real quick:
Monday: Workout
Tuesday: Rest
Wednesday: Workout
Thursday: Tabata HIIT
Friday: Rest
Saturday: Workout
Sunday: HIIT or running
I think I will get more out of sprints on a track, but I dunno if I should take out the tabata HIIT.
My goals as of now are:
Deadlift: 315 mixed grip; 245 DO grip
Squat: 265
Bench: 205
Increase chins
Run a mile in 8-9 minutes.
Im a little unsure about the routine I know my weak points are conditioning and my back. Im gonna try and strengthen my back through heavy deads, rowing and what not. My running is really a weak point. I dont know if I should pay more attention to it, or just keep it simple. Ill think about it later. Right now I got a bunch of stuff to do before I go to work.
ericg
04-09-2007, 10:51 AM
I am the type (like you) that seems to need to have everything perfect and set in place. Well I realized there isnt a perfect routine out there, or a perfect diet. So I/we need to stop looking for it and just start doing things that are healthy and help us reach our goals. Make changes that you can stick with for life. A lot of people talk about diet like it is short term, think about it as a habit, a way of life.
So go after those weak points whether it be the foods you eat, conditioning, strength, etc... and stay consistent. Soon those weak points wont be so weak.
I know my weak point is conditioning so I am going to focus on that and not worry so much if my strength slips a bit. You say that is your weak point as well so I would focus on that if it is a major concern for you. Getting in better condition will also help your running, even without constantly running. I am following cross fit right now pretty much to the t though I do scale the WODs down a bit. It was hard for me to make that decision because I am scared to get weaker, but if you look at Anthony's recent posts he is always showing how many ME days CF has. So I said what the hell...
I know I didnt pick apart your routine but just thought you could get a few things out of it
erig - Nah its cool. I appreciate the post. Im slowly leanrin everything doesnt need to be perfect. As for the routine, I think it will be fine especially since Im still a begginer, so a good diet and lots of activity should yield some good results.
April 9, 2007
Workout:
BB Bench:
165 x 5----PR
165 x 5
165 x 5
165 x 4---Failed on 5th rep.
Seated row:
110 x 8
120 x 8
120 x 8
Not sure if the 120's were as strict as I would have liked.
DB Incline:
50 x 8
55 x 8----PR
60 x 4---failed
BB Lunge:
135 x 5
140 x 5---PR
140 x 5
Side Bends:
45 x 8
55 x 8
65 x 8
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Was working out with a friend today so I had a spot. It was fun but hes like the common gym go-er: arm exercizes, no legs, high reps for definition. Ohwell, its ok, he was listening when I was trying to correct him.
I realized two things today:
1. Im small and scrany!!!!!!
2. I wanna be ****in strong!
Yea I looked in the mirror at the gym today, and was like "you gotta stop being an idiot". Not to mention I had the biggest urge to throw up some huge weight. So I think as of today, Im not gonna be afraid of cals anymore. Im gonna try and maintain and increase strength and endurance with my full body split and HIIT.
Btw, as of today, Im 190.6 pounds. Let there be strength gains!!!!
Nice session man, stay positive with it all.
ddegroff
04-10-2007, 07:35 PM
Haha, I knew you'd change your mind.
Let the strength gains begin!
Nice PR's as well bro!
April 11, 2007
Workout:
Chins:
BW x 3
BW x 3
BW x 3
Squats:
185 x 5
195 x 5
205 x 5-----Felt too heavy to any higher weight
185 x 5
185 x 5
Dunno, but was quite dissapointed with my squats. Wanted to set a PR. Maybe next week.
RDLs: Forgot these last week
155 x 5
155 x 5
155 x 5
Dips:
BW x 5
BW x 5
BW x 5
Hammer curls:
25 x 8
25 x 8
25 x 8
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Coke - Im trying, and feeling good lately.
ddeg - Hehe, yea, im such a sucker!!! Cant wait to see what the future holds.
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Well dunno what it was, maybe the 5~ hours of sleep, the cold i been carrying for the last week or so, or maybe that I ate 20 min before starting first set(usually atleast an hour) or what but I felt crappy during squats. I really wanted 215 for 5. At 205 tho, I started doubting my depth and form. Maybe Ill take it slower next time.
This week is lookin at 2800 cals a day and ill see how the weight holds for next week. Also today im doin a small cookout, so cals might not be accurate but its a perfect time to practice these good habits I been practicing.
Later!
Sweet, a cookout sounds super right about now or anytime for that matter...good effort dude.
fleep
04-11-2007, 10:31 AM
April 11, 2007
Workout:
Chins:
BW x 3
BW x 3
BW x 3
Squats:
185 x 5
195 x 5
205 x 5-----Felt too heavy to any higher weight
185 x 5
185 x 5
Dunno, but was quite dissapointed with my squats. Wanted to set a PR. Maybe next week.
RDLs: Forgot these last week
155 x 5
155 x 5
155 x 5
Dips:
BW x 5
BW x 5
BW x 5
Hammer curls:
25 x 8
25 x 8
25 x 8
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Coke - Im trying, and feeling good lately.
ddeg - Hehe, yea, im such a sucker!!! Cant wait to see what the future holds.
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Well dunno what it was, maybe the 5~ hours of sleep, the cold i been carrying for the last week or so, or maybe that I ate 20 min before starting first set(usually atleast an hour) or what but I felt crappy during squats. I really wanted 215 for 5. At 205 tho, I started doubting my depth and form. Maybe Ill take it slower next time.
This week is lookin at 2800 cals a day and ill see how the weight holds for next week. Also today im doin a small cookout, so cals might not be accurate but its a perfect time to practice these good habits I been practicing.
Later!
solid squatting
ddegroff
04-11-2007, 06:00 PM
Mmmm, cookout... Can I come? LOL, I might eat everythinng :thumbup:.
Strong work bro! If I have my preworkout meal to close to liftin' it kill's me. So I know how you feel.
Kiaran
04-11-2007, 11:00 PM
****'s looking good, bro. Deads and Bent Rows will definitely help the back out. In my experience, when my squat feels like utter crap, it means I need to focus a little more on core-work (abs/lower back, stabalizers). If I lift off and that **** feels heavy, I know I'm in trouble. Nice work with the deads. How do you like the mixed grip? I would just pick one grip and stick with it. Double overhand is a pain in the ass.
April 12, 2007
Workout:
Tabata Squats:
6 Minutes: 20 second sprint - 10 second rest
Score: 12
R1: 23
R2: 23
R3: 23
R4: 22
R5: 17
R6: 18:
R7: 15
R8: 16
R9: 17
R10: 14
R11: 12
R12: 13
Walk: 19:24
I felt stronger during the squats. My first 4 rounds were great, and then I had to take it down a notch. When I started walking I could tell I wasnt as run down as last time and I had to go an extra block further to get my walk to about 20 minutes.
Small improvements but Ill take them.
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coke - Thanks man. It was cool, not pressured to eat and I had my fair share while being reasonable.
fleep - Appreciate it. You are a big motivation to try and lift some big weights. Thanks for stoppin by.
ddeg - Lol, the cookout was bangin! Plenty of good food. Damn dominicans can cook :D.
kiaran - Yea I was thinking about my core. My upper abs seem to curve in(probably cuz im small) so I need to focus on them. I already do side bends, but ama mix it up and have to include weighted crunches(god I hate them). As for the mix grip, I always used to use it but Im tryin to bring up my double overhan. Ill probably train with DO grip until I fail then switch to mixed for the rest of my dead workout. Ill have to see. Thanks for the compliments!
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Well workout was good. Too bad last night with my gf was utterly horrible and today I realized I have a **** load of work to do. I also have a test in two days that I havent veen begun to study for. To top it off, I have work today and tommorow. If I can get past this, it wil be a miracle.
Later guys.
ddegroff
04-12-2007, 01:19 PM
You'll get past it, everybody does.
Nice work with the tabatta stuff.
ericg
04-12-2007, 01:38 PM
Nice tabata squats. Workouts are looking strong man. Good luck with the test.
ddeg - Thanks man.
eric - Thanks, I needed it.
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Well guys it beens a very intresting day! I was trying to study for my test and I was like **** it! I just went to take the test(online course). I was lucky it is multiple choice cuz I could plug in answers. I know this isnt learning, but I gotta get out of this bad situation somehow. I realize I gotta straighten up and get on course with school. When I go to college, its not gonna do me any good to just skim by. I gotta actually get something from my classes.
I got one more test in this next class so Ill actually study for the test beforehand.
Tommorow is deads and some other stuff I always do. Then HW all day since my gf is busy.
Peace out guyz!!!!! Feel so much better!!!!!!!!!
Kiaran
04-14-2007, 12:36 PM
Nice, I'm liking the Crossfit, dude. Glad to hear you're focusing on the schoolwork and learning. It is as important as your health. I was gonna tell you that what really helped my core out a ton were the Kneeling Cable Crunches. (http://www.exrx.net/WeightExercises/RectusAbdominis/CBKneelingCrunch.html) I miss this one.
April 14, 2007
Workout:
Deadlifts:
DO Grip:
135 x 3
185 x 1
205 x 1
225 x 1
235 x 1---DO Grip PR
Mixed Grip:
245 x 1
255 x 1
255 x 1
The 255 felt a little sloppy. Like when I pull up, it feels like my chest is caving in, shoulders coming foward and I lose a little arch. Might have to take it slower than I thought.
BO Rows:
95 x 8
95 x 8
95 x 8
These are being stubborn, and it tired my shoulders out a bit right before my OH Presses.
OH Press:
105 x 5
105 x 5
105 x 5----5x5 PR
105 x 5
105 x 5
I kinda think I mighta messed up on the weight last time, cuz right from the first rep, 105 felt hard, harder than last time. Ohwell, I got it this time.
Front DB Raises:
20 x 8
20 x 8
20 x 8
supersetted with
Side Bends:
65 x 8
65 x 8
65 x 8
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Kiaran - Yea. Whats the point of being in shape and healthy if I turn out to be a bum eh? :P As for the that exercize, I used to do that, but it felt weird, and some days I couldnt feel it much in my more. Thanks for the continued interest tho.
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Well I feel fat today. Ohwell, I guess it happens. Im going to hang out with gf and chill. Tommorow is a run(gonna time myself) and then some HW.
I also realized that Ive been follwing my plan, and not following my plan. Ive been right on point with cals and eating healthy(had only 1 piece of junk this week) but its not really structured. I gotta get more veggies in my meals and even out the meals a bit. Im gonna miss eating lots of cals before bed and getting fat :P
Later guys!
ddegroff
04-14-2007, 08:49 PM
NIce PR's bro, nice work on mixing up the diet.
ericg
04-14-2007, 09:10 PM
Nice PR. Dont worry bro its not just the gals who have their days of feeling fat!
HeavyBomber
04-14-2007, 10:05 PM
Oh man, 5x5 on over head presses are tough. Nice work Con.
April 15, 2007
Gay weather here.....
Workout:
Well to start off, the weather canceled out my run. I should have went right when I got off from work. :swear:
Then I started an old crossfit type workout I did before. I just wasnt into it tho, I could feel myself slacking plus it was kinda boring. So I came up with this.
Nicks Own Creation:
Round 1: 10 elevated pushups, 20 Squats
Round 2: 12 elevated pushups, 25 Squats
Round 3: 14 elevated pushups, 30 Squats
Round 4: 16 elevated pushups, 35 Squats
Round 5: 18 elevated pushups, 40 Squats
Time: 8:56
I only failed on the pushups during the last round.
This was fun for me, so it was something nice to do to keep my busy. I think I might do this one again, in a few weeks when I want a break from running or HIIT.
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ddeg - Thanks as always. Speakin of diet tho, I had a lot on my mind with that, and ill explain later in my post.
eric - Hehe, yea. I was like screw it, i know its gonna be a LONG time before I have a body that im truly proud of.
HB - Oh boy, HB creepin in my journal! Thanks. They OH presses were very tough, especially the last rep of the last set. Talk about slow mo action!
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Well Ok day. I wanna get atleast some hw done later afte I get in the shower(im nice and smelly now).
ALso I was thinking about diet today(talk about a way to spend my day at work :D). To start off with, I weighed myself this morning cuz I was anxious to see my weight. Im at 190 on the nose and doubt it will be too much different tommorow after my "official" weigh-in. Thats .6 pounds down from last week. I was lookin over my last week of eating, and my carbs have been over200 a day. So the weight fluctuation cant really be too much water weight. So more or less, 2800 is my maintenace.
My plan:
Im gonna take anthonys advise and decrease extremely slow. Next week is lookin at 2700 cals with me limiting my carbs to 200 a day at max. Im gonna try to target the ones I do have around lifts and in the morning. I also gotta work on veggies. I am hoping to use the rest of april to find a sweet spot for my cals. Im hoping to drop 5 pounds of fat by the end of June. Since Im liking my time in the gym, and hopin to still increase strength, im going ungodly slow with cal reduction.
Anyway, theres my post. Fun day so far, tommorow is an early bench workout(cross fingers for some PRs), then school, then some time with friends and my gf. Peace out guys.
Great rounds with the pushups and squats Nick...pulled off a couple new PRs - props.
April 16, 2007
Early morning workout!!!! Got a lot to report and im running late, so please excuse any errors, ill edit it later.
Workout:
BB Bench:
175 x 4----PR, but I thought it was 165. Gj nick, way to set a PR by accident :clown:
165 x 5
165 x 5
165 x 5
165 x 5-----Stuck at sticky point for a second, almost didnt pull through.
Was paying attention to form a lot. I notcied the var sways just a little backward sometimes. Also I kinda slide a very little bit. Gonna work on all that next time.
Seated Row:
120 x 8---Nice and tight
120 x 8---Getting Tired
110 x 8---Just made it
BB Lunge:
145 x 5
145 x 5-----3x5 PR
145 x 5
DB Incline:
60 x 6-- +1 rep
Was gettin to posisiton with 55's and my left shoulder gave out. It twisted and I had to drop weight.
55 x 8
55 x 5
That scared the **** out of me. I wlaked around and had a mental conversation with myself. I decided I wanna be strong, but you gotta be careful and take it slow. I might be ready to take on the world, but my body might not be.
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Coke - Thanks. The time in the gym has never been more fun or rewarding.
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Ok I was wrong. I weighed myself, and I came in at 188.2 pounds. Thats a 1.8 pound chance from yesterday and 2.4 pounds diff from last week. I cant believe my metabolism is that fast that id lose on 2800 cals. Hell if I went up 2.4 pounds, id assume it was just weight fluctuation. Its is kinda wierd tho, since my carbs were on the higher side yesterday. So Im just gonna keep cals the same this week and work on habits. I need more veggies and im gonna keep starchy carbs around training.
Overall, I was extremely happy with this workout, just got scared with shoulder. Only other things on my mind was about the assitance work Im doing. Im talkin about DB incline, DB front raises, and Hammer curls. Im ready to drop them now, especially after todays incident. I shoulda realized that the compounds lifts are just fine especially if im lifting heavy.
Well, off to take my shower, and then to school. Peace out!
fleep
04-16-2007, 04:05 PM
April 16, 2007
Early morning workout!!!! Got a lot to report and im running late, so please excuse any errors, ill edit it later.
Workout:
BB Bench:
175 x 4----PR, but I thought it was 165. Gj nick, way to set a PR by accident :clown:
165 x 5
165 x 5
165 x 5
165 x 5-----Stuck at sticky point for a second, almost didnt pull through.
Was paying attention to form a lot. I notcied the var sways just a little backward sometimes. Also I kinda slide a very little bit. Gonna work on all that next time.
Seated Row:
120 x 8---Nice and tight
120 x 8---Getting Tired
110 x 8---Just made it
BB Lunge:
145 x 5
145 x 5-----3x5 PR
145 x 5
DB Incline:
60 x 6-- +1 rep
Was gettin to posisiton with 55's and my left shoulder gave out. It twisted and I had to drop weight.
55 x 8
55 x 5
That scared the **** out of me. I wlaked around and had a mental conversation with myself. I decided I wanna be strong, but you gotta be careful and take it slow. I might be ready to take on the world, but my body might not be.
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Coke - Thanks. The time in the gym has never been more fun or rewarding.
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Ok I was wrong. I weighed myself, and I came in at 188.2 pounds. Thats a 1.8 pound chance from yesterday and 2.4 pounds diff from last week. I cant believe my metabolism is that fast that id lose on 2800 cals. Hell if I went up 2.4 pounds, id assume it was just weight fluctuation. Its is kinda wierd tho, since my carbs were on the higher side yesterday. So Im just gonna keep cals the same this week and work on habits. I need more veggies and im gonna keep starchy carbs around training.
Overall, I was extremely happy with this workout, just got scared with shoulder. Only other things on my mind was about the assitance work Im doing. Im talkin about DB incline, DB front raises, and Hammer curls. Im ready to drop them now, especially after todays incident. I shoulda realized that the compounds lifts are just fine especially if im lifting heavy.
Well, off to take my shower, and then to school. Peace out!
lookin solid nice improvement on the pressing
Stumprrp
04-16-2007, 04:08 PM
awesome pressing and lunging con
Natetaco
04-16-2007, 05:27 PM
your catching up too me on bench man. keep up solid work
ddegroff
04-16-2007, 07:53 PM
I agree the front raises should be dropped, but db incline should be there every now and then.
Nice work on the PR's bro. The diet looks to be improving by the day, nice work!
fleep - Thanks. It feels good to increase the weight.
stump - Thanks. Im having so much fun in the gym lately.
Nate - Yay! Now only if I could not be so chunky! Ohwell, with times comes progress.
ddeg - Thanks, I gotta drop the front raises for sure. My shoulder is bothering me. The diet things was going well today, I had some ice cream, but for the most part it followed my habits thing.
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Well Im pretty scared about my shoulder. I honestly have no idea what I should do. Im having so much fun with my gym time lately, I dont want it to stop but I definately dont want any injuries. I gotta get a doctors appointment and see whats up. I might have to back off training, which is gonna really annoy me but i gotta do what I gotta do.
:(
ddegroff
04-16-2007, 10:41 PM
Where does it actually hurt?
What movements hurt your shoulder? Is it deep (feels close to the joint)?
Do you do any RC exercises?
Well It hurts most notibly when I do the following:
-Lift arm straight up and push backward
-Lift arm staright up, then bend at elbom, pull with my right hand on the elbow.
I also have little misc pains when I turn a certain way, or extend it at diff angles.
I honestly couldnt tell if its "deep", but if I had to guess, its say its overall tight.
And No RC exercizes.
ericg
04-17-2007, 06:04 AM
Damn man take care of that shoulder for sure. They can set you back if you are not careful. Nice PRs a few posts back.
Hope you get the shoulder figured out bro.
April 18, 2007
Well lets start off an update on the shoulder:
I went to emergency room yesterday. Im glad I took my ipod cuz I was waiting for two hours. The docotr saw me for less than 5 minutes. He deducted(right word?) that from my range of motion and little pain, thats it was justa muscle sprain. I will be honest, I kind of got the impression he really didnt think I even needed to come. Maybe its been from reading about dumb doctors from forusm and what not, but I would have appreciated a little more concern.
The advise was to lay off of heavy lifting for a week. And ofcourse like any addict of weightlifting, im gonna sorta kinda listen. Ill get into that later.
Workout:
Squats:
195 x 5
195 x 5
195 x 5------5x5 PR
195 x 5
195 x 5
For these, Im pretty sure I actually did 6 sets. But when I got to the third set, I couldnt remember the second one, so I made sure I did 5.
I also hung from a chin bar and did one set of bench with 95 pounds. shoulder feels fine. Just didnt want to push it.
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eric - Thats why I was so paranoid. My parents are like its fine, probably just sore. They may have been right, but it doesnt mean it should have been taken more seriously.
--------------------------------------------------------------------------
Now, What im gonna do about my shoulder. I obviously skipped anything that used my arms today. Im also skipping Saturday since I cant deadlift. Ill do my tabata HIIT tommorow and my run on sunday. Next week, Ill probably work up to 80% of my 5RM on bench and OH Press, and then the following week start lookin for some PRs again.
Peace out guys.
ericg
04-18-2007, 08:43 AM
Good idea taking it easy with the shoulder. I had some problems with mine in the past and eventually did some rehab/prehab stuff to get it back to normal. Eric Cressey wrote an article that outlines some exercises to hit some weak areas in regards to the RC and shoulder girdle in general. I think its called 'Cracking the Rotator Cuff Conundrum'. I still incorporate some of those exercises into my warmup now.
ddegroff
04-18-2007, 09:27 AM
To tell you the truth that's what I figured he would have said.
Rest is always a good idea. Iceing it wouldn't hurt either.
Nice PR on squat bro, keep working at it.
Eric - Do you have a link? Also how did you hurt your shoulder?
ddeg - Yea, I was probably just being a little too paranoid. I just figured, it would be better to be safe than sorry, hell im in this for the long haul.
ericg
04-18-2007, 11:17 AM
HERE (http://www.t-nation.com/findArticle.do?article=280rotator2) is the link.
I hurt it while racking the bar during a seated ovhd press. I used to sit on the bench facing that bar and lift of from those supports and was careless when I racked the weight and had a sharp pain. At one point there was enough pain that I had to stop throwing a football and that when I backed off all pressing and did some research that lead me to this article. After about 6 weeks of following this I was much better and started pressing again.
Stumprrp
04-18-2007, 11:39 AM
awesome squats
Skipping out on the shoulder work a bit is the smart thing to do, let it heal up...nice 5 x 5 squats PR.
April 19, 2007
Workout:
Tabata Squats:
6 Minutes: 20 second sprint - 10 second rest
Score: 16 PR
R1: 23
R2: 24
R3: 24
R4: 23
R5: 20
R6: 18
R7: 16
R8: 16
R9: 16
R10: 16
R11: 16
R12: 17
Walk: 21:22
I walked the same distance but I was substantially slower when I started. I also collapsed three times before even getting out my backyard. About halfway through I was able to pick up the pace tho.
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eric - Thanks. I checked it out a bit, ill prolly include the laterals and the pulley thing as a warm up for bench and OH Presses.
stump - Hehe, I feel like a younger and older version of you :D
Coke - Yea, no use rushing ****. And besides in the meantime I can still trash my legs.
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Well today has been productive. I did two assignments and a test. Test coulda been better, but I wotn sweat it. I sort of went off in one my assignments tho. It was about anorexia and I was like its stupid!!!
Anyway I hope I cant stand tonight. Right now im gonna chill now and get something to eat at work.
Btw next week, Im gonna do some speed/form work next week on benchm deads and OH press. Anythign else I shoudl watch out for?
TTyl guys.
ddegroff
04-19-2007, 08:29 PM
Did you read the article that ericg posted. Do that workout first time back. See how it feels and go from there.
Tell you the truth I'm going to start it in a few weeks, looks solid as hell.
Nice work on the tabatta squats!
Isnt that workout just like warm ups? Would I actually do bench?
I guess ill have to read it thoroughly before I go to bed.
ddegroff
04-19-2007, 09:58 PM
From the article:
The following is a comprehensive program which hits the muscles of the rotator cuff from a variety of angles. It should be performed in place of your shoulder routine, preferably at the end of a chest training session.
Since the rotator cuff is of paramount importance in stabilizing the glenohumeral joint during your heavy presses, we don't want to pre-fatigue it and risk injury. Allow at least a day of rest after this session before you do any more upper body work.
I would read all the stuff about the shoulder anatomy, totally worth it!
April 22, 2007
Summer is definately here...time for me to scorn all lean people :D
Workout:
Sprints on the track:
10 second sprint - 50 second walk
5 cycles
Towards the end, my sprints started tapering off, ill try to add 1 extra cycles next time.
Run 1 lap: 1:43
Walk two laps.
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ddeg - I havent gotten the chance to read the article yet, but I should have plenty of time today. I had my own plan for this week, but ill post my decision later after I actually read the article.
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Couple things to note down here. Its ****in hoT!!! Out of no where, the last two days have been completely ridiculous. I had my first real urge to reduce cals the last couple days. Before I went to bed the last two nights, I had over 1000 cals to fill in, easily coulda been in the 10-12x BW range. I didnt however cuz I remembered my goals.
Unfortunaely this habits thing with eating hasnt been making progress. ON the positive side, I have still been keeping eveything healthy. I resisted a detour bar and peanut chews yesterday. Since those are my two favorite junk foods, I think thats an accomplishment in itself.
After this week, depending on my should, I will slowly start to reduce the cals. I peaked at my weight today(diet might not be the best later) and im at 190. I was right about the weight fluctuations last week. So Im gonna reduce cals just a tad, mostly from carbs since I been gassy and bloated, and see how my strength gains hold up. I so wanna be strong, but I also wanna see some progress outside the gym, if that seems reasonable.
Ill be back later, with my plan for the week.
KingWilder
04-22-2007, 09:58 AM
Holy Hell son...haven't checked in for awhile, but I look and all your lifts seem to have skyrocketed
awesome job lately, esp. those 5x5 squats...sucks to hear about your shoulder, just take it easy and you'll be back in no time
Nice stuff out on the track.
ericg
04-23-2007, 07:02 AM
Nice sprinting bro. I hear ya about Spring being here. This weekend the weather was awesome finally. We are suppose to cool off after today though.
April 23, 2007
Im a stupid ****, and I dont want to hear otherwise. I will show you why right now.
Workout:
BB Bench:
115 x 5
135 x 3---I guess since I could do this, I can go heavy
165 x 5
165 x 5
165 x 5
165 x 4---failed on 5th rep
I was going to go light on this. I got carried away and went heavy. I was determined to take it easy and then got PR hungry. My form was getting getting "loose"(basically not tight) after my 4th rep so my 5th rep was always hard and probably sloppy.
DB Lunge:
60 x 5
65 x 5
65 x 5
Seated row:
120 x 8---reps was not too tight
110 x 8
110 x 8
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king - Thanks man. Its definately been fun lately to be training for something different.
Coke - Thanks. Its a new type of challenge, but im ready for it.
Eric - Whew....i could stand the cold weather a bit more. I hate being sweaty and **** during the summer. I feel all lethargic and ****.
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Well Like I said, today was supposed to be light. I pushed myself just to put up dissappointing numbers. Im definately going light next time, probably a speed bench type thing. Then the following week, im switching to dumbells.
I am also implementing a new rule. I will not move the weight up, until I get 8 repetitions on all sets, with good form(period). Im also subbing out BB lunges for dumbell walking lunges. I like the forearm work I get, and since I have foreamrs like a 5 year old girl, a little work couldnt hurt.
I also never got to read the article. I definately would like to implement the exercizes, but still not sure how to do it. When I finally read it(hopefully before shoulder day) ill post my concerns.
I weighed myself today. I dunno what happens between sunday and monday, but im always lighter on mondays. Its wierd. I came in at 187. Im happy but upset too. I thought I was getting the best of both worlds. Dropping weight slowly and easily, and also increading strength. I hit what seems to be a brick wall today on bench. I am seriously considering upping my cals. I never thought id actually say that....I guess anything is possible.
Anyway, thats all that crap. I worked today. Met an EXTREMELY nice guy today. Was talkin about nutrition and this programhe has for people who want to build their body or train for sports. If I was younger and not going to college I would have definately tried to get involved. But I knew it wouldnt work out, with my schedule for next year.
Until wednesday guys...
Stumprrp
04-23-2007, 08:22 PM
workout was good even though you felt the need to take it easy, i hear you when ever i say im gonna take it easy i end up killing myself haha.
ericg
04-24-2007, 06:22 AM
Nice work man. Its hard not to push yourself sometimes.
Stump -Yea thanks for the support man. I actually was sayin to myself, I remind myself of stumpy, except not as big or strong. But my attitude towards lifting definately immitates yours now.
Eric - Yea, self control is something im working on lately.
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Well theres no workout today. Thats tommorow. Im anxious to see how my chins are. They felt good last time, and I was hoping to improve on them.
And yea, I know I said this already but summer is here. And more than ever im thinking of how i look. I know its not permanent, but its been on my mind lately. Ive probably looked at myself in the mirror more these fast few days than I have in the past few weeks. I DONT like that. I was happy when I was truly into my lifting; not that im not still, but appearance is definately naggin me. Ohwell, I guess ama have to suck it up. I didnt get like this overnight, and wont change it overnight, and definately not before this summer.
On a positive note, my classes are basically over next week. I and crackin down on all work, and I should pass all the classes with at the very least decent grades. I hate computers now, so im not sweatin those courses.
Anyway, just thought id post to get this stuff off my mind, back to work.
Thanks for the supports guys.
April 25, 2007
Mixed feelings about this workout.
Workout:
Chins:
BW x 4
BW x 3
BW x 2
These were supersetted with my warm up for squats. Also I got the same total reps as I did last week. :(
Squats:
195 x 6
195 x 6
195 x 6
195 x 6
195 x 6
Well I remembered my new rule right as I was loading on the weight. I need 8 reps for all sets with good form, before I move up. Also something to note is I hate when I do this: I get so into my form, that I lose track of what rep im on. I did that the last two sets, but im almost positive they were both 6 reps. I still make some progress.
RDLs:
155 x 6
155 x 6
155 x 6
Dips:
BW x 6
BW x 5
BW x 4---failed on 5th rep
Same story as the chins. Same total reps. No progress. :(
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Well there it is. I been thinking lately, about my appearance way too much. I really dont want to raise my cals but I might have to. Hell if im killin myself in the gym, and making strength gains, most of the weight I would gain would probably be muscle. Its just something about tryin to gain some weight, especailly when I got more BF to lose, thats really wierd.
Oh well, gotta think about it.
Tabata squats tommorow, peace out guys.
ericg
04-25-2007, 11:25 AM
Nice session bro. I guess you got to figure out what you want more: leaner comp or consistent strength gains. Some people can get away with both so I am surprised that you are hitting a wall. Maybe its not the amount of cals but the type? Or maybe you just need to give it a few more weeks/months, not everyone improves form one workout to another.
Eric - Thanks, appreciate the support. I am also kinda surprised about hitting a wall. If I were to be completely honest, id probably say I want a leaner comp more, but that may be because summer is now here. If it was still freezing and mandatory to wear layers of clothes, I prolly wouldnt care. I think I just gotta get back into my whole performace oriented mode. It probablt just got shook up by my shoulder incident and then hitting a wall so to speak. And lastly, about my cals...Ive had two pieces of junk food in the last week. Everything else is clean, and the only prob that might be wrong with my diet, is meals are equal in size/calories. I like to keep a good amount for before bed.
April 26, 2007
It was nice today. Sunny, but with a breeze. Perfect workout weather IMO.
Workout:
Tabata Squats:
6 minutes: 20 second sprint - 10 second rest
Score: 16 During the 6th round, I panicked and thought id stopped the timer. I started messin with buttons and started as soon as I could. I prolly wasted 5-10 second. Small but anythign will make a difference with this type of workout.
R1: 24
R2: 24
R3: 24
R4: 23
R5: 20
R6: 20
R7: 16
R8: 17
R9: 18
R10: 18
R11: 18
R12: 18
Walk: 19:39
This overall felt good. I was pushing my self to my time constraints. Before as the sprint went on, id be stopping at like the 15 second marker. Now Im going to the end, crankin out all the reps I can. Also my legs adapted at like the 5 minute point during my walk. Progress is still progress.
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Well i was really into this workout. I just wish I hadnt messed up with the time. Next time, I want a score of 18. Will be pushin for that.
Also yesterday me and my girlfriend when to my uncles. We cooked up some food. I ate my fair portion and stayed within my cals(probably overestimated too). Im learnin to deal with social situations a lot better.
Me and my girlfriend are as close as ever, and I really enjoy having someone to call my own.
Last but not least, school classes will be ending in less than two weeks. If I stay on point with studying, I should pass everyone with B's or at the very least C's.
Until saturday...
Good job on ending the school season with some nice grades...keep hanging tough with the workout efforts.
ericg
04-27-2007, 11:57 AM
Nice tabata workout bro. Sounds like life outside the gym is going well. Good luck with your goals bro.
April 28, 2007
Workout:
Deadlifts: Reset after every rep
135 x 1
155 x 1
175 x 1
195 x 1
205 x 5(DO grip; Conventional)
205 x 5(DO grip; Conventional)
205 x 4(DO grip; Conventional)---Grip wouldnt allow more
205 x 5(DO grip; Sumo)
205 x 5(DO grip; Sumo)
Frustrating.....
OH Press:
85 x 5
85 x 5
85 x 5
Gonna cut the volume down on these a bit
Bent over BB row:
95 x 8
95 x 8
95 x 8
Yay for arm fatigue....frustrating.......
Well Ive come to the conclusion that my back sucks! Easily my weak body part. Deadlifts, chins, and bb rows all seem to be making no progress.
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Coke - Thanks. School will definately be worth it when im done in like another 8 years.
Eric - Thanks. I am rather enjoying the challenge. And yes my social life is finally good. I was such a sheltered young child :D.
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Lots of stuff on my mind. Its all gettin jumbled togther after thinkin about it all day.
I hate my back.
Tommorow is either a run or some Sprints.
Tonight I will probably take my last math test and determine whether or not I pass the class. If I end up taking it tonight, ill let you guys know.
Eatin habits are slowly getting a tiny bit better. Im listening to my body about when its hungry, and when its not. Just gotta even out my meals a bit, and add some more fat to the mix.
Cant remmeber anything else, sure theres lots more. Ill try and fill the rest in later.
Stumprrp
04-28-2007, 01:04 PM
nice deads man
getfit
04-28-2007, 03:42 PM
things are looking awesome Con.Thanks for always stopping by i so appreciate it :)
TwiloMike
04-28-2007, 04:36 PM
When's the last time you switched up excercises for back? Doing both deads and b.o. rows in one session is rough. After something as explosive as deads I would probably have chosen to do t-bar rows, at least for the fact that you're stabilized more easily so you can focus more on pulling. If these movements are at a stalemate, take some time off from them, or take some time off from working your back. Let it rest a bit, and then hit it again.
Kiaran
04-28-2007, 08:41 PM
Man, you've been busy. Should be a pretty good summer. Nice to see that you shoulder's healin' up too. I should take some photos for you of what I do to warm up my shoulders. I use a small band (Elite FTS) and just wrap it around something and go through some RC rotations on each shoulder. Works out really well. Remember to keep the shoulders pulled back tightly together during the bench too. Squats are looking solid; don't get too caught up in the exact number of reps :) Remember the basics: if you're crushin it, then add some weight; if it's crushin you, take some weight off.
April 29, 2007
Workout:
Sprints on the track:
10 second sprint - 50 second walk
6 cycles
For some reason, all these except the second one felt weak. I think it might been my positioning of my torso and also the length of my strides. Ill experiment next time.
Run 1 lap: 1:39.78---3 second PR
Was happy with this run. Felt strong starting off, and even improved my time a bit.
Walk three laps.
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Stump - Appreciate it big man.
Getfit - Np. Lookin at your journal always inspires me.
TM - Sorry, had to do it. Anyway, im not sure how'd i go about not doing deads every weeks. Also, when I was doing BGB, I had these same two exercizes on the same day. I never made any progress, so that doesnt warrant me still doin it. Im prolly gonna switch chins back to dead dead, and put rows back on sqaut day.
Kiaran - The photos would be great. And yea, im really tryin to push myself. The basics about how the weight feels makes sense. Ill remmeber that next time.
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Natetaco
04-29-2007, 01:01 PM
April 29, 2007
Workout:
Sprints on the track:
10 second sprint - 50 second walk
6 cycles
Run 1 lap: 1:39.78
Walk two laps.
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Ill edit this later. Gf is over.
gf over? im assuming that means girlfriend. If so sorry dude, try not to let it get to you and keep that stuff away from the gym. lol if you wana talk pm dog.
gf over? im assuming that means girlfriend. If so sorry dude, try not to let it get to you and keep that stuff away from the gym. lol if you wana talk pm dog.
Appreciate the concern nate, but when I said gf is over I did mean my girlfriend. But I was sayin that she was over(we were hangin out) and I didnt wanna type a big response yet. I just wanted to get the workout in, before I forgot anything.
Natetaco
04-29-2007, 11:02 PM
ah i see! well thats good then. girlfriends can help with post workout relief;)
April 20, 2007
Workout:
BB Bench:
155 x 7
155 x 7
155 x 6---6th rep was slow and very sloppy
155 x 5
155 x 6
Completely forgot I had planned on going light. Ohwell i guess....
DB walking lunge:
65 x 6
65 x 6---Since this is a new exercize, its a PR in itself. Pretty hard to do these btw.
65 x 6
Grip was fried after these.
Seated Row:
110 x 8
110 x 8
110 x 6
I realized Im usuing too much momentum. Need to lower weight and get strict with the reps.
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Nate - Lol, yea we had fun. but she definately didnt help me releave anything. She actually made it worse(guess its my fault too). Oh the blue balls....
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Anyway. I was supposed to go to school and keep working on my website. I was really tired tho. I got up on time, but immediately went back to sleep. I really think I needed it. Sleep has been horrible lately.
Classes are over soon. I passed my math test. Will be ending the course with a B. The other courses are all on schedule. Got my final tommorow, a final test on saturday(least worried about this one) and my final website is due next tuesday. My friends say it looks pretty good and I just gotta keep tweakin stuff.
I weighed in today. 186.4(-.6 pounds). Im moving in the right direction but my lifts seem to be stuck. Maybe its too early to tell. Im also gonna start walkin to the gym soon. Was supposed to do it today, but chickened out. Not sure what my goal weight is(prolly dont need one) but everything is on track. Lookin forward to progress this coming summer, and college next year should be interesting.
Lunges are real difficult to do, at least you're starting'em up.
ddegroff
05-01-2007, 09:53 PM
Strong work Con.
Look's like the consitancy is paying off, keep it up.
May 2, 2007
Walked to the gym today. First day startin something is supposed to be the hardest, and since this was actually nice to do, I should be walkin to the gym from now on.
Workout:
Squats:
135 x 3
145 x 3
155 x 1
165 x 1
185 x 1
195 x 6
195 x 6
195 x 6
195 x 6
195 x 6
All of these felt good. Form was spot on(i think) and the reps felt not easy, but especially doable compared to last weak. I wanted a 7th rep on atleats one of the sets but didnt want to push for it quite yet. Definately next time.
BB Rows:
95 x 12----probably too uncontrolled
95 x 10----better but need to be a bit more strict
95 x 8-----very strict and very happy. Did these with good form, and when I was tired.
Dips:
BW x 6---( +1 rep )
BW x 6---( +1 rep )
BW x 5
Yea boy!
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Coke - Yea, gotta start. Felt good after doin them, which was a nice change to how I felt while doing them :D
ddeg - Yea, Looks like it. Wanna keep this up for quite a while
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Good start to the day. I got work later.
Yesterday I took my last test of my Pc ops class. Passed that, sO i know I easily passed the course. Atleast a "B", maybe an "A". Now I just gotta take my last test for the other course on saturday(no sweat) and then hand in my website on tuesday. Easy stuff.
Shower time!
Later guys.
ddegroff
05-02-2007, 07:30 PM
Nice PR's on dips bro!
I walk about 20mins to the gym. It's nice time to get your head straight and get pumped.
May 3, 2007
Nice day. Not too hot, small breeze from time to time. Perfect for the training!
Workout:
Tabata Squats:
6 minutes: 20 second sprint - 10 second rest
Score: 16 :(
R1: 24
R2: 23
R3: 23
R4: 23
R5: 21
R6: 20
R7: 20
R8: 19
R9: 18
R10: 18
R11: 17
R12: 16 :swear:
Walk: 22:26
Went one block further. My legs felt like freakin twigs when I first began walking. I tryed bending my legs a few times, and I had to have looked like a crackhead. I damn near collapsed in the middle of the street.
I was also a tad dissapointed on my last round. I was feeling the PR. I just COULDN'T go any faster. Im not sure if i've ever tryed that hard to make myself move faster. Just wasn't there today. On an up note, I was being more strict with time and reps. So this was 100% accurate. And I can feel the difference.
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ddeg - Thanks. I was gettin annoyed cuz I like the exercise but I never seem to progress on them. So much for that :D. And yea, the walk was nice, gives me time to think, and appreciate eveything I have and can do.
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Well I worked on my website this morning. I tryed helpin my mom with her math. Its very hard. Im not sure if shes gonna make it through this class. If someone could say a prayer for her, I'd appreciate it.
I got workm ama pick something up there since I dont have time today. I gotta talk to my boss. Hes going to have to accept that my schooling comes first. That job can kiss my ass.
Well tommorow is me and gf's 2 month. We should get something to eat, and enjoy eachothers company. I just love being with her. Lots of memories we are making now.
Saturday is work in the morning, then walk to the gym, test later and possibly some more time with the gf.
Ill report in on saturday. Later guys.
May 5, 2007
Walked to the gym again. Its was scorching at like 1 oclock when I took my break. By the time I was walkin to the gym, there was a nice breeze. Wish it would always work out like that.
Workout:
Deads:
135 x 3
155 x 1
175 x 1
185 x 1
205 x 5(DO grip: conventional)
205 x 5(DO grip: conventional)
205 x 5(DO grip: conventional)
205 x 5(DO grip: conventional)
205 x 4(DO grip: conventional)----form and grip were startin to go to ****.
These felt better this week. Form felt good. I was also gettin better speed. Thnik grip is slowly improving as well. No huge jumps yet, but steady and slow is the way to go.
OH Press:
105 x 5
105 x 5
105 x 5
Chins:
BW x 2
BW x 2
BW x 2
Thnik the OH press took a lot outta me. I was keepin my feet below me(not swinging) so it was also harder cuz of that. Next week, chins will be second, instead of third.
Side Bends:
65 x 8
65 x 8
65 x 8
Cleans:
95 x 1
95 x 1
95 x 1
95 x 1
95 x 1
Form was probably crappy on all these except the 5th. Felt like it was starting to come together a bit. Im gonna be including these cleans and snatches, probably startin next week.
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Well that was that. Gonna take my test in a few. Will be my last. Tuesday just gotta hand in my final website. Thursday is a ceremony for the honor society. I will be being inducted in. Should be good times. Then after that, im officially in summer. Not sure what ama do with all the free time. Maybe ill start readin again. Dunno
ddegroff
05-05-2007, 04:08 PM
Nice work with the DO deads bro!
Congrats on the strong work with school.
May 6, 2007
Nice day out, but windy. Thought It was going to mess up my track session. Fortunately it did not.
Workout:
Sprint on the track:
10 second sprint - 50 second walk
7 cycles
Run 1 lap: 1:36.25---3 second PR
Walk 3 laps
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ddeg - Thanks. It always when im too busy that I achieve more rather than being focused on one thing at a time.
Coke - Lol. Huge and my lifts just dont fit. Appreciate the encouragement tho. One day...maybe one day ill have some "huge lifts".
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Everything is cool. Never took my test yesterday. I went out with a friend. Was a good time. I was out past curfew tho, luckily, I got home without gettin stopped.
Ama take my test now and then prolly swing by and see my gf at her job. Its kinda windy, so i hope its slow. Prolly gonna get some ice cream and talk for a few.
I been a little less than the 90% rule. No big deal tho, I figure if I follow the 90% rule, 90% of the time, im good :D. It doesnt seem to be affecting my goals at all. I got a big surprise today when I peaked at weight. I check what im at tommorow and let you guys know after my workout.
Later.
Stumprrp
05-06-2007, 04:28 PM
sprints stink con but nice job! my legs are so sore the next day after sprints lol
Chubrock
05-06-2007, 05:07 PM
Lots of volume on the squats up there. Nice job.
ddegroff
05-06-2007, 05:27 PM
Thanks. It always when im too busy that I achieve more rather than being focused on one thing at a time.
I've found that out too. The busier I am the more I get done.
Nice work on the sprinting PR. That's probably something you've got on me. LOL
May 7, 2007
Nice day, little windy still.
Workout:
BB Bench:
155 x 8---Shoulder bladed lost tightness on 8th rep
155 x 6
155 x 6
155 x 6
155 x 6
7th rep mighta been there on 2nd or 3rd set, but didnt have a spot, so I didnt push it. Form was on point tho. Only lost control of speed a few times, Ill just keep working at it.
DB Walking Lunge:
65 x 6
65 x 7( +1 rep)
65 x 7( +1 rep)
Decline situps:
BW+10 x 8
BW+20 x 8
BW+25 x 8
all these were easy, just trying to ease into this exercise, since I hate doing it.
Seated row:
100 x 8
100 x 8
100 x 8
All controlled reps.
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Stump - Lol, yea they do kinda stink a little. My legs arent sore, so that not an issue for me. Its usually the aching chest pains I get when I push myself on any aerobic activity.
Chub - Thanks. Tryin to lock down form, before I move up.
ddeg - :smoke: So you admit defeat :p. Thanks man. Im really enjoying the time on the track.
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Not much going on today. I finished my website for school. Gonna turn it in tommorow. Also I decided that ama work with my stepfather tommorow. Make a few extra dollars. I also gotta get more tight with my money. Im spending a tad too much. Gotta get another big bag of protein powder in the near future, so thats like $200 and then I need some clothes for thursday. Also need a haircut on wednesday...the list goes on.
Also I forgot to mention about yesterday. During my 1 lap run, I felt very good from the start. I was going at a pace that allowed me to beat my last time, but it wasnt as nearly unbearable to finsih. That made me very happy.
I noticed today that my stomache felt "wierd" as I was walking to the gym. Next workout, and definately next week on monday, I will leave my house an hour early after my pre-workout meal. Wanna see if it makes a difference.
Last but not least, I weighed in today. I came in at 185.2(- 1.2 pounds). I might need to raise cals a bit. Im trying to take more experienced peoples advice. Based on their advice, I may be going too fast. I should be even closer to maintenace. I never thought however that Id be able to consistently cut weight on 2800 cals tho. Guess my metabolism is faster than I thought?
Anyway, thats that. Gotta shower and head to work. Yay for being busy! Idleness is the enemy of the soul!!!!!!!!!!!!
...Yay for being busy! Idleness is the enemy of the soul!!!!!!!!
Great mindset, winners as a whole are active and dynamic for the most part...nice session.
ddegroff
05-08-2007, 06:07 PM
So you admit defeat . Thanks man. Im really enjoying the time on the track.
I do, wanna go squat? lol
Everything is going well. Your 90% of 90% rule seems to be working.
Last but not least, I weighed in today. I came in at 185.2(- 1.2 pounds). I might need to raise cals a bit. Im trying to take more experienced peoples advice. Based on their advice, I may be going too fast. I should be even closer to maintenace. I never thought however that Id be able to consistently cut weight on 2800 cals tho. Guess my metabolism is faster than I thought?
If you are truely following your rule, then I wouldn't touch the cals. This week might have been less cals, next week may be more. Maybe you worked out more this week. I would just keep doing what your doing.
May 9, 2007
BEAUTIFUL day outside. Warm but with a slight breeeze. Wish every day in summer could be like that.
Workout:
Squats:
135 x 3
145 x 1
155 x 1
165 x 1
185 x 1
200 x 5
200 x 5
200 x 5--------------5x5 PR
200 x 5
200 x 5----Hit a stick point on 5th rep. Tightedned up and blasted through it.
BB Row:
105 x 7
105 x 7---progress I guess
105 x 7
8th reps were all shallow. On a good note, these were all controlled.
Dips: STRICTLY TO PARALELL
BW x 9
BW x 8
BW x 6
Snatches:
25 x 2(1 with each arm)
30 x 2(1 with each arm)
35 x 2(1 with each arm)
40 x 2(1 with each arm)
45 x 4(2 with each arm)
Side Bends:
65 x 8
65 x 8
65 x 8
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Coke - Heh, thanks coke. I got that quote from a history book, and ive always liked it. Im tryin to be a winner fo sho too!
ddeg - Lol, low blow. But check out the workout today....im coming for you :D. And thanks for the reassurance. You are right. As much as I try, the cals are not exact. I might have the wrong info for the nutritional info or I may be over estimating some food intakes by more than I think. Ill ride it out for a while.
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Well I have a TON of things on my mind. So bear with all the text. Just need to put thoughts somewhere. I will also forget half of it like I usually do anyway.
To start, I wanna have a reference to see how long it takes for my hiar to get out of control again.
HAIRCUT: May 8, 2007
Anyway to start off with I am officially done with classes. I have no doubt that I passed everyone. After tommorow's honor society ceremony, I will be a free man. All I gotta worry about is my training(not sure If I can really call that a worry tho), working and saving money, and ofcourse my girlfriend.
Another thing is my mom passed her test. I was estatic when she told me yesterday. I couldnt believe it. She is still on track to becoming an RN. She really deserves it too, she has such a passion for it.
I was running for a split second yesterday, and I dunno what it is, but I felt great. It made me wanna go to the track and test my one lap time. Cant wait till sunday.
Body composition is taking a turn for the better. But im not tryin to focus on that. I know if I do, when I hit a wall so to speak, i will start to get discouraged. Its all about the weightroom and my times on the track. I will be taking pics tho, probably on monday. I got all the pics set, to take me through my brief year of training. It included starting, end of cut, after getting fat all over again(probably fatter) and then where I am now. I was lookin at some of the pics and can see I look better at 186 now, then I did at 180 when I started. Should be fun to lay it all out.
One other thing that really needs attention:
Lately my sleep has been awful. I cant figure out why. I was getting fustrated with my time in the gym a bit. Wasnt progressing like I think I should. During squats today, I was thinking of chaning rep ranges. Then I thought about my sleep. Its been bad lately. Im tired in the gym, tired a lot of the day, and restless before I try and lay down. I was wondering if anyone could help me out. When I first started I was like on a schedule. Sleep at 10-10:30, awake at 6-7 AM. Now its not so strict. I do however like to get up at 7 oclock still. Thats just my natural timer or w/e. I was thinkin of tryin to cut back on my pre-bed meal, and dont do anything with my comp, games, or ipod after I get home from work. I will also try readin for a bit to get me drowsy. If anyone has any extra insight, id appreciate it. I need to get this straightened out.
Last but not least, since I will be having a lot of free time, I am gonna devote myself to reading again. Got a great book to start, and will be starting a new series that a friend recommened. Should be nice to pick it up again.
Time to read, hopefully nap, and go to work! Until tommowow...
Chubrock
05-09-2007, 08:39 AM
Great 5x5 Squatting man. Pick up some good solid training books and start reading them before bed. You'll learn some good stuff, and you'll get to sleep easier.
May 10, 2007
Workout:
Tabata Squats:
6 minutes: 20 second sprint - 10 second rest
Score: 17 PR
R1: 24
R2: 24
R3: 24
R4: 23
R5: 23
R6: 22
R7: 21
R8: 20
R9: 20
R10: 18
R11: 17
R12: 17
Walk: 22: 52
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Chub - Defintely not a bad idea. I just gotta make sure I am saving money before I spend anymore.
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Well I just got home from ceremony. Im not expected at work for another hour and a half. Ill prolly go in a few.
It was hot today, and mademe feel self concious. I hate meeting in the summer where dressy clothes are required.
On a good note, I got a $250 scholarship and am elligible for more. I just gotta figure all this **** out.
Later.
ddegroff
05-10-2007, 05:50 PM
Everything's looking solid. Your squat is progressing well.
I would just keep doing what your doing and everythin should work out well.
Natetaco
05-10-2007, 07:57 PM
sick **** on the squats Con. Keep making pr's left and right. ace work:ninja:
May 12, 2007
Workout:
Rack Pulls: right above knee level
135 x 5
225 x 3
275 x 1
285 x 1
295 x 1
205 x 1
295 x 1
Deadlifts:
145 x 1
145 x 1
145 x 1
145 x 1
145 x 1
Chins:
BW x 3
BW x 3
BW x 2
Actually happy with these. Made sure feet never moved, no swinging, all done from dead hangs.
OH Press:
105 x 5
110 x 4
110 x 4
Decline Situps:
BW+25 x 8
BW+35 x 8
BW+45 x 8
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Nate - Thanks. But you still got me by a long while.
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Ahh, had a bunch of stuff on my mind earlier. Cant remember now.
I also wasnt gonna post cuz i was overall not happy with workout. But I need some place to atleast record what the hell im doing.
May 13, 2007
Workout:
Sprints on the track:
10 second sprint - 50 second walk
8 cycles
Run 1 lap: 1:31.09---5 second PR
Wow, glad i record this stuff. Thought I had 1:33 last week.
Walk 1 and a half laps.
Had to run and get keys from mom.
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Yea, horrible day. Work sucked, locked keys in car, mom gave me attitude.
I gotta start reading more article on deadlift and what not.
Also, I went to a buffet. Ate a LOT!!!! But ill count it as a refeed. Lots of carbs, lowish fats im hoping(didnt see the food cooked eh) and probably decent protein.
W/e. Im going to bed.
Like them sprints man, nice day on the track.
May 14, 2007
Workout:
BB Bench:
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5
Had a pain in my right hand, between my thumb(possibly on my thumb) and index finger. Annoying, but went away when I was done.
DB Walking Lunge:
70 x 6
70 x 6
70 x 6
The 65's were being used. What to do? Suck it up and adapt. Only logical choice would be to go up in weight.
Seated rows:
100 x 10
100 x 8
100 x 8
Side Bends:
70 x 8
70 x 8
70 x 8
I get a wierd sorta pain/pull in my back when I go to the right side.
Calves....for fun.
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Coke - Thanks. I was kinda holding back. I really dont like pushing myself really hard in the presence of other people, especially friends of mine. Next time I should be alone, and have some peace.
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Ahh, so much ****. I thinkin today that maybe im not commited enough to weight lifting. I dont want and cant have it as my life, but it just feels to lax right now. I gotta start reading more, soon. I keep moanin about how im not getting stronger and form, yada yada yada. I need to educate myself.
Oh yeah, almost forgot. Im at 187.2(+ 2 pounds) this morning. I really dont care about the weight fluctation, since it was expected and maybe even needed.
Bout to get in shower and go to work. Need....more....money.....
ddegroff
05-14-2007, 07:14 PM
Solid workout Con.
Education is always a good motivator.
The more you educate yourself the more efficent your workouts become.
ddeg - Thanks as always for the support. I really think i need to start getting more "involved" with my training.
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Well this is just gonna be my random thoughts. Since I have a lot of free time to think at work, a lot is on my mind.
I was thinking about a new sorta plan. Maybe...just maybe its possible that I dont look half decent(in my own eyes) becuase of a lack of muscle as opposed to too much Bf.
Im thinking of doing something like this. Stay with what im doing for 2-3 more months. Reevaluate where I am at, while trying to increase strength, perfect form(as much as possible), learn exercises that agree with me and just learn my body in general. I would also read books like starting strength and what not. After that I would go on a "bulk" so to speak. My main goal would be strength, and overall improved performance. If muscle is an added bonus, so be it.
Not as much on my mind as I thought, but it made me sorta at peace to finally be thinking that I might be able to change things up a bit.
Tommorow, im gonna be busy, and wednesday is up in the air. Ill report in as usual. Later everyone
Stumprrp
05-14-2007, 09:03 PM
huge improvments on bench CON
Chubrock
05-15-2007, 06:43 AM
Nice rack pulls Con. Great job.
TwiloMike
05-15-2007, 10:10 AM
Those are some serious lunges. I am mucho impressed. Nice bench numbers, also. Keep pushing!
May 16, 2007
Workout:
Squats:
205 x 5
205 x 5
205 x 5-------5x5 PR
205 x 5
205 x 5
BB Rows:
115 x 5
115 x 5
115 x 5
Dips:
BW x 5
BW+10 x 3
BW+25 x 3
BW+35 x 1----second one hit botttom of machine, and i felt the resistance go down.
Decline Situps:
BW+45 x 8
BW+50 x 8
BW+55 x 8
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Stump - Gettin there for sure, I prolly should have been training and eating like you, when we were first starting out.
Chub - Thanks. They felt hard, and shoulders were annoying, but some bigger weight on the bar felt good for a change.
TM - yes, you will forever be pink in my journal :D. And thanks for the compliments, means a lot.
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Well I felt bleh today. Kinda aggravated, kinda unmotivated. I really didnt even wanna go to the gym, let alone walk. I got through it tho.
Im noticing that the only fun part of my gym time is when im adding weight to the bar, I think Im gonna have some issues soon since I can keep adding weight all the time.
Also, im kinda bored with my entire plan, not sure what to do about that. Ive always had a problem with routine, I like to completely revamp everything once in a while. Prolly not good to do in my situation since consistency is key right now.
You've got to be consistent, follow a basic plan but then be flexible enough to evolve with it...good workout.
ddegroff
05-16-2007, 10:29 AM
You're seeing great progress, just stick with it.
Don't think your gains are going to be slowing down. Hard work will always press you through in the end. Just keep working hard and you'll be good to go.
Rock Steady
05-16-2007, 10:48 AM
Con, I feel your pain on the lunges. I just used 70s for the first time myself.... it was a bitch to say the least.
May 17, 2007
Workout:
Tabata Squats:
6 MINUTES: 20 second sprint - 10 second rest
Score: 19 PR but still pissed.
R1: 24
R2: 24
R3: 24
R4: 22
R5: 22
R6: 20
R7: 22
R8: 20
R9: 20
R10: 20
R11: 19 :mad:
R12: 20
On the 11th round, I misclicked something on stop watch. When I noticed it, I hesitated, and lost some time. I could have easily has a score of 20, actually may have had it, but I deducted one from my total since I was over the time limit when I got everything back on track. Lost no time, just the hesistation screwed me up.
Walk.
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Coke - Yea, I know you are right, but its just sometimes I see other people using more complicated methods and they look great or have great strength. Its just kinda boring to do the basics all the time. But its funny you said something about evolving, I am switching up something in my routine soon, nothing major, but Im excited to see the results it yields.
ddeg - You always know how to keep me going. Not sure if you know how much it means. One day, we should train together, would be awesome.
Rock - Haha yea, my last rep was agonizingly slow and hard, full of grunting and wierd faces. The best part was I did that rep right past the guy who was curling in the squat rack. Thanks for stoppin in, appreciate the kind words.
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I think I think too much. When im bored I over analyze things and get stupid ideas. A good workout always clears my head.
Well its time for me to chill for a bit. Tommorow i get fitted for my tuxedo for prom, and then hang out with uncle. Work in a bit, and things are still on track.
Peace out guys.
ddegroff
05-17-2007, 05:31 PM
You always know how to keep me going. Not sure if you know how much it means. One day, we should train together, would be awesome.
You're exactly where I was when I was in HS. If I had found this site I would be much further ahead. I know you know that but it makes me want to keep everybody motivated. I have relatives in NY and MA so if I ever go visit them we'll see if we can work something out. Or if you ever make it out to CO.
Guido
05-18-2007, 09:07 AM
Con,
Thought I'd stop by and check out your journal. I'm very impressed. Your format is similar to mine, and your lifting program seems to be structured well with emphasis on all the right movements. You're doing great for your young age, and you're just getting into the beginning of your prime strength/muscle building years. Keep it up!
getfit
05-18-2007, 10:16 AM
Con,I'll get you the link later on bulgarian squats :)
May 19, 2007
Cold day to start off. Wierd weather for this time of the year...
Workout:
Deads:
135 x 3(DO grip; Conventional)
185 x 1(DO grip; Conventional)
185 x 1(DO grip; Conventional)
185 x 1(DO grip; Conventional)
225 x 1(DO grip; Conventional)
225 x 1(DO grip; Conventional)
225 x 1(DO grip; Conventional)--Grip was starting to give
225 x 1(Mixed grip; Conventional)
225 x 1(Mixed grip; Conventional)
225 x 1(Mixed grip; Conventional)
I probably did a seventh set that I dont remember. At like the 4th rep, I was gonna be done with it, but I kept forgetting to rack the bar so I kept adding in sets.
Today was also the first time Deadlifting with anything close to good form. I was happy with that, and cant wait to see how I progress on these once everything gets completely locked down.
Chins:
BW x 4( +1rep)
BW x 3
BW x 3
Ya boy, been workin on these everyday, slowly building volume. Guess its paying off.
OH Press:
115 x 3
95 x 5
95 x 5
Well I got ahead of myself, thought I did the 115 last week. After lookin back, I didnt. Decided to lower weight and work on good form.
Side bends:
Really dont like the feeling im getting. Maybe im usuing too much rom or seomthing but I get a dull pain. I know it cant be good.
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ddeg - Cool. One day we will figure something out. Better start really workin on my squats in the meantime :cool: .
Guido - Thanks and thank you. I honestly did get some ideas on how to post in my journal from yours and the workout is something inspirsed from talking with Anthony. Appreciate the motivational comments, and drop in anytime.
GF - Thank you kind lady.
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Well today went fast at work. Should be about the same tommorow except im actually going to be there an hour less.
Got self conscious at the gym, only downside to today. Other than that, I couldnt be happier, unless I was with my GF(shes sick :( ).
Also my friend(who was well intentioned), gave me a ride home when he saw me walking home. He kinda cut my walk and thinkin time short, but ohwell. Ill just make sure I hit up the track extra hard tommorow. If the weather is anything like it is now, it should be a great time.
May 20, 2007
Workout:
Sprint on the track:
10 second sprint - 50 second walk
8 cycles
Run 1 Lap: 1:27.34 ~4 second PR
Walk three laps.
I was nervous before I started this, I knew I was gonna have to push myself. I was ready tho. Had everything out of my pockets, had the stop watch read, had Ipod on, song ready. I start....and then the gayness happens. I presssed something on my Ipod, and no music for the entire lap. I was pissed. Ohwell, guess better my Ipod than my stop watch.
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Cant wait for next week, I really want to get my lap under 1:20, and then start increasing the distance. Oher than that, everything has been the same. Just chillin and workin on the performance. Weigh in tommorow, work with stepfather(Only cuz I need the money) and workout tommorow. Hoping for the best with everything.
ddegroff
05-20-2007, 02:16 PM
Strong deads and chins. Looking strong, keep it going.
You probably ran faster because you didn't have music, lol.
Rock Steady
05-20-2007, 04:07 PM
Nice Tabata work... I keep wanting to do it but wimp out!
May 21, 2007
*YAWWWWWWWWWWN*
Workout:
BB Bench:
165 x 5
165 x 5
165 x 5
165 x 4
165 x 3---was going for 4, but I had to rack it early on the ascent.
DB walking lunge:
70 x 6
70 x 6
75 x 3---looked these are never used. No type of grip, and I was already tired.
Seated Row:
90 x dunno---was working on form after reading lyles newsletter
100 x 8
100 x 10
Decline Situps:
BW+45 x 8
BW+50 x 8---more of a decline, gonna stick with this angle
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ddeg - Thanks. They both were very rewarding. And I think I would did better with music. Just got it on my Ipod, and it was hopin to race around the track with it blastin in my ears.
Rock - Lol, the first times are the hardest. And look at it this way, after the first time, you are probably almost guaranteed to improve.
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Well I was suppoed to work today. No go. I was also very tired. I was tryin to get some sleep before hittin the gym, but that was another no go. I decided to just go becuase if i waited until later, I probably would have been in the gym with all the fag boys jerking eachother off and lifting their shirts in the mirror.
My weight is at 183.4(-3.4 pounds). I guess this is good, still moving in the right direction for my goals. Guess I should be happierd but Im not, wanna move more weight.
Im coming to terms again. I wanna look good, but I gotta put the work in. Consistency.....................................
Nice workouts Con...
Always.. always.. always keep good form on DLs.. no reason to do them wrong.. and develop a bad habit.. or worst, hurt something. As you get stronger, this is even more important...
BTW.. where was the pain on the Side Bends?? How much weight were you doing? And have you ever tried Saxon Side Bends?
Bear - Thanks for bringin them up. The pain seems to be in my middle back. I was usuing 65's(might need to go lower). What are saxon side bends?
Thanks for stopping by.
KingWilder
05-21-2007, 01:06 PM
look at the exercise list/descriptions
saxon side bends are like 3 or 4 down...they're great
http://www.t-nation.com/readTopic.do?id=459681
getfit
05-21-2007, 01:07 PM
Things are looking awesome in here Con and nice one on the wlking lunges that's some good weight :)
ddegroff
05-21-2007, 07:21 PM
Nice workout Con.
Just keep pushin hard. Your hard work is paying off!
dblockspky
05-21-2007, 09:34 PM
Good workout man especially since you were tired. Keep it up
getfit
05-22-2007, 08:36 AM
http://www.fullfitness.net/routines/bulgarian_split_squat.html
you can even do them without the bench in the squat rack
May 23, 2007
Horrible day...
Workout:
Squats:
135 x 5
155 x 5
185 x 5
205 x 4
BB Row:
95 x 8
105 x 8
115 x 7
Dips:
BW x 5
BW x 5
BW x 5
BW x 5
BW x 6
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king - Thanks for the link, will try em next workout.
ddeg - Appreciate the motivation as always.
dblock - Yea, Im very rarely not tired these days. So being tired during my workouts(its usualy at its worst when I workout) is nothing new.
GF - Thanks for the compliment and the link. Appreciate it.
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Well things definately seem horrible. Workout didnt help my mood much since it was ass. I Guess not eating for 9 hours, and rushing through my squat sets didnt help me. My hip also felt wierd.
This is what my day consisted of....
Nick: "Uggg, I hate how I look somedays".
Nick's Alter Ego: "Shut up, you did this to yourself, and you know it"
Nick: "I know, and im tryin to fix it".
Nick's Alter Ego: "No, you are trying to half ass some strength gains in hopes of recomping".
Nick: "Thats what ive been told to do, and it seems pretty sensible".
Nick's Alter Ego: "You know you couldnt care less if you couldnt even lift a weight, as long as you had a nice physique".
Nick: "As true as that may be, I need to get strong".
Nick's Alter Ego: "So do it".
Nick: "Im trying but progress is slow when I dont wanna gain weight and possibly muscle".
Nick's Alter Ego: "Why dont you want to gain weight".
Nick: I have enough fat as it is".
Nick's Alter Ego: "You arent really that fat, you just lack decent muscle mass".
Then seeing these built guys at the gym wasnt helping my thought process either.
OH boy, I feel a fck up coming.
Im gonna finish my refeed and figure out what the hell is up with me tommorow.
ddegroff
05-23-2007, 09:24 PM
So one bad day, in how many good ones?
This is one day bro, pick your head up and move on to tomorrow.
May 26, 2007
Workout:
Deads:
205 x 5
215 x 3---back rounded on 4th rep
Chins:
BW x 4
BW x 3
BW x 2
OHP:
95 x 6
100 x 4
Pitiful..............
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Unmotivated, tired, and sick. Then on top of all that, the crappy workout. Dunno what im gonna do. Everything feels like crap right now.
May 27, 2007
Workout:
Sprints on the track:
10 second sprint - 50 second walk/rest
8 cycles
First two cycles felt great, really powerful. On the 3rd I could feel a definte drop in performance. The last one, I was just plain out of gas
Run 1 Lap: 1:26.66--Less than 1 second PR
Kinda sad about this. I felt really good with this. Thought I was going at a great pace but I was only very slightly better. Ohwell.
Walk three laps.
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Guess this is kinda cool. I feel better mentally but I am still kinda under the weather. Had a horrible stomache pain a few minutes ago. Not good but this seems to happen one every few weeks/months. I remember reporting this a long time back in my journal, so maybe its my body ridding itself of bs. Dunno.
Stumprrp
05-27-2007, 10:34 AM
sprints suck con, but nice job! lol
Lol, its a different beast your hairy Italian!!!!!!
Trust me, I still got the aspirations to tackle that strength beast.
Speakin of that, did you read the thing about the open invitation from rhodes?
ddegroff
05-27-2007, 12:52 PM
A PR is a PR. Once you get into better shape, the improvements aren't as large.
All of these subpar workouts have come while you arn't feeling 100%, nice work!
ddeg - Yea, its just that I seriously thought I had a big PR coming up. But the clock doesnt lie. Ohwell, guess its a good sign and possibly a bad sign. MY training seems to be affecting my mood...:eek: ...who'da thunk it...
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Well nothing really new. My weight was 181.2 yesterday and 184.6(+ 1.2 pounds). Interesting these weight fluctuations, but im pretty sure I know why, so I dont really care.
Im taking a few additional days off, and then Im rearranging my routine. Lower volume and increased recovery are the main goals.
Later guys.
TwiloMike
05-28-2007, 12:34 PM
Pitiful..............
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Unmotivated, tired, and sick. Then on top of all that, the crappy workout. Dunno what im gonna do. Everything feels like crap right now.
Sounds to me like you need a break. If you're feeling run down, stay out of the gym for a week, regroup, and go back when you're over being sick. Ease into your workouts. Oh, and on chins, try neutral grip- it's a variation that did wonders for me: I went from a 6 rep max to 10 reps in a matter of 2-3 weeks. Once you reach 8-10 reps or so, strap on 10lbs and see what that does for you. I'm loving weighted pullups now- didn't even dream a few months ago that I'd be doing them this year.
For now, though, get your rest. Seems like your body is screaming for a time out.
The sprints, running and even walking are good conditioning tools in your arsenal dude...changing things around with your workouts doesn't sound like a bad idea.
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