Workout Log: 2013-02-10

Weight: 187.6

DB Incline BP
45 x 10
50 x 12
55 x 10
60 x 8
65 x 6
65 x 4
50 x 10

BB Decline BP
135 x 8
155 x 6
165 x 8
175 x 8
185 x 3

EZ Bar Triceps Extension, Standing
70 x 8
80 x 8
90 x 8
80 x 6

Face Pulls
80 x 8
100 x 8
110 x 8
120 x 4

Machine Flyes
130 x 8
150 x 8
170 x 5
190 x 3

Triceps Pushdown, Rope
70 x 8
80 x 8
90 x 5
90 x 5
100 x 3

Cardio: Elliptical 45 mins, 792 cal

Notes
New max on BB Decline, thanks to two buddies who are more than willing to be good spotters. Happy about that. New max on the DB Inclines, and that’s a no-spotter lift so I was very, very happy being able to press 65s. Not two months ago I was struggling with 35s.

No complaints on the other supporting lifts. Hit what I wanted so that’s that. A little bummed with the weight gain but some of that is water from the morning, and some of that is my usual atrocious Saturday fun day diet. Should get back to normal by Tuesday after lifting. Also got a few compliments from other gym regulars who work out in the evening again, so. I’m filling in. I may need to reasses my goals to see if 175 is a realistic weight or maybe I should try to get as ripped as I can at 185. We’ll see.

Workout Log: 2013-02-09

Yesterday, 2013-02-08
Weight: 182.2
Cardio: Elliptical, 1 hr 1064 cal

Today, 2013-02-09
Weight: 184.8

BB Front Squat
135 x 8
155 x 6
165 x 7
175 x 6
185 x 4

BB Back Squat
135 x 11
135 x 9
225 x 5
225 x 3
185 x 6
185 x 5

Straight leg deadlift
135 x 5
135 x 6
135 x 5

Power Cleans
135 x 3
135 x 3
135 x 3

Cardio: Elliptical, 42 mins, 740 cal

Notes
Huge improvements on the FS; very happy with those. Did an extra wide leg stance per a trainer’s advice, and I did back squats with him today. Definitely breaking at the hips and not the knees. There’s no strain on the knees at all. However, it’s going to take some getting used to and it will be like doing squats again for the first time.

Snuck in some cleans because I felt like it. No surprise on the overnight weight gain. i went drinking last night.

Chest tomorrow.

Workout Log: 2013-02-07

Yesterday, 2013-02-06
Weight: 184
Cardio: Elliptical, 1 hr, 1053 cal

Today, 2013-02-07
Weight: 182.2 <== YEAH BABY. New low.

Trap Bar Shrugs
205 x 8
255 x 8
255 x 8
275 x 5
205 x 15

Trap Bar Deadlifts
155 x 8
205 x 6
255 x 5
305 x 5
325 x 3
345 x1
205 x 6

BB Rows, reverse grip
135 x 8
155 x 8
165 x 5
175 x 5
185 x 4
135 x 12

Wide Grip Lat PD
100 x 5
110 x 6
120 x 4

DB Alternate Bicep Curls
45 x 5
45 x 5
50 x 3

Pull Ups
BW x 3
BW x 3

Cardio: Elliptical, 40 mins 700 cals (lvl 12 resistance per machine)

Notes
This is one of my biggest back workouts to date. New actual 1-rep PR on TB Deadlift, so now I have to add volume to 325 and try to pull off 345 twice next week. New max on rows, same max shrugs but more volume. Had to stop the lat PD midway. Torquey shoulder was acting all torquey. BCs were rough, mostly because of the way all the other exercises squeezed my palms and affected my grip. I might move BCs to leg day all together. Pull ups, same problems. Also, torquey shoulder.

Nice touch with the high volume sets too at the very end, too. Cardio tomorrow. Legs on Sat. Will update then.

Workout Log: 2013-02-05

Weight: 188.8

Push Press
135 x 5
145 x 5
155 x 5
165 x 3
135 x 8
155 x 5

DB Lateral Raise, Gironda Style
20 x 8
25 x 8
30 x 4
30 x 6

Cardio: Elliptical, 30 mins, 541 cal

Notes

Another Tuesday that felt really off. Woke up with my entire body feeling sore and tight, and I woke up late. Got to the gym and just knocked out what I can while being late to work for an hour. Nice numbers on push press, though. 165 was a nice milestone. Shoulder still felt tight and torquey but not painful. Lateral raises are fun. Cardio tomorrow. Next update on Thurs.

Workout Log: 2013-02-04

Weight: 184.2

BB Decline Bench Press
135 x 8
155 x 5
155 x 5
165 x 5
175 x 5

EZ Bar Triceps Extension, Standing
70 x 8
80 x 8
90 x 8
90 x 8
100 x 3
80 x 4

BB Incline Bench Press
135 x 5
135 x 3

DB Incline Bench Press
55 x 6
55 x 5
55 x 5
55 x 8

Machine Flyes
130 x 8
150 x 8
160 x 7
170 x 5
180 x 3

Face Pull
70 x 8
80 x 8
90 x 8
100 x 8
110 x 5
120 x 2

Triceps Pushdown, Rope
70 x 8
80 x 8
90 x 5
100 x 4

Cardio: Elliptical, 45 mins, 778 cal

Notes:
Probably one of the best chest days I’ve had in months, and I’m very happy with the numbers. Made a poor decision going nuts on the triceps extensions, I think I torqued my shoulder forward a little bit on the 100lb bar and it affected my incline press, both BB and DB. Threw the rest of the lifts for a loop but I worked through it.

It was also Super Bowl Sunday, and I partied it up with a lot of alcohol and more food than my usual intake, so I wasn’t surprised with today’s weight readout. Just have to own up to it and get back to work. Which brings us to today’s workout:

Monday, Feb 4 2013
Weight: 189.2
Cardio: Elliptical, 37 mins, 619 cal

Notes:
Last night’s chow included: a falafel sandwich and hog hammers, 3 beers, five stiff cocktails. I am totally not surprised with the weight readout. I also had breakfast: waffles and eggs. Workout was at 11am, and I have the combined weight of breakfast and a bunch of water and all sorts. I am kinda excited to see what my weight will look like tomorrow.

After a week of relaxing a bit, going back to 18 hour IF. I have been coming close to my target weight and I am close to my target measurements. The funny bit on Sunday was when I had spoken to one of my regular gym friends and basically admitted that I don’t know what to do next, especially when I do hit my target weight of 175. It’s going to be all diet and getting stronger from there: leaner meals, even fewer carbs, and bigger lifts. Cannot. Wait.

Workout Log: 2013-02-02

Yesterday’s Weight: 183.6
Yesterday’s Cardio: Elliptical 50 mins, 865 cal

Today

Weight: 185.6

BB Back Squats
155 x 8
185 x 8
225 x 5
275 x 1
245 x 4
185 x 8

BB Front Squats
135 x 8
155 x 5
165 x 5
170 x 4 (cross grip)
170 x 2 (clean grip)
135 x 5

Standing Leg Curl
40 x 8
50 x 8
50 x 8
60 x 4
70 x 3

DB Alternate Bicep Curl
40 x 8
40 x 8
45 x 8
50 x 4

Cardio: Elliptical, 41 mins, 700 cals (approx)

Notes:
Personal crap details: Went to a late evening party last night. Someone slashed my tires and I got help from a friend but didn’t get done until 2am. Got home, woke up at 7 to go to car shop, got new tires, then worked out, on four hours of sleep.

Going to take a wider stance on the squats next week after getting tips from a few buddies. New maxes on fronts, so that’s good. Cross grip is actually worse on my delts than clean grip, so I’m not doing that again. New maxes on leg curls. Filled in the BCs because I had to skip them on Thu.

Chest tomorrow. Need my rest too. Looking through past few logs here I sure as heck haven’t been getting enough rest. Not good.

Workout Log: 2013-01-31

Weight: 183.2

Trap Bar Shrugs
205 x 8
225 x 8
255 x 6
275 x 4

Trap Bar Deadlifts
205 x 8
255 x 5
295 x 4
325 x 2
325 x 1
205 x 8

BB Reverse Grip Rows
135 x 8
135 x 8
155 x 5
175 x 4
185 x 4

Cardio Elliptical, 41 mins, 697 cal

Notes
Worked out off of 5 hours of sleep and less than 12 hours from last night, so I was a little tired this morning and I knew I wouldn’t have been able to go for volume without gassing out and getting frustrated. Chased maxes instead and crushed it.

New max on TB Deadlifts, which have always been an old love of mine. Switching to these for the most part, as I can shrug them and use another BB for rows and I can circuit these three rather efficiently. New max on rows. New max on shrugs. Next week will have to add volume on those maxes and try to go up a bit.

Just cardio tomorrow in the AM, will post alongside my Saturday leg workout.

Workout Log: 2013-01-30

Weight: 186.0

Power Cleans
136 x 5, 6, 4, 5 reps

BB Front Squat
135 x 5, 5, 8, 8 reps

Cardio: Elliptical, 50 mins 873 cal (Hr @ 170 bpm most of the time)

Notes:
Soooo IDK what got over me and why I decided to sleep instead of going in the morning. It really threw me off for the rest of the day so I went in the evening to do some cardio, got roped into doing some lifts, and did the cardio thing. Cardio was intense this evening; something that I don’t quite get in the mornings.

IF is gonna be so hard though as my last meal was a high calorie shake at 5pm and won’t be eating until 11 or 12 tomorrow. We’ll see.

Added bonus: two of the evening regulars who haven’t seen me since I was 40 pounds heavier were there and they couldn’t believe their eyes. I guess that’s a bonus. Back at it tomorrow morning with deadlifts.

Workout Log: 2013-01-29

Yesterday’s Weight: 185.6
Yesterday’s Cardio: Elliptical 40 mins, 686 cal

Today
Weight: 186lb

Power Cleans
135 x 5
145 x 4
155 x 3
165 x 2

Push Press
135 x 5
145 x 4
155 x 1
155 x 1
135 x 5

DB Lateral Raise, Gironda Style
20 x 8
30 x 4
30 x 4

Cardio: Elliptical, 30 mins, 518 cal

Notes: Was not mentally checked in for this, at all. Chased maxes again, new max on cleans.
Cardio wasn’t doing it for me either.

Today’s chow: 3 squares, took a break from the IF for a day. Next meal will be tomorrow at 1pm.

File this day under those that don’t realy count.

Workout Log: 2013-01-26

Yesterday’s Cardio: 60 mins, 1030 cals. Also: shoveling snow, 1hr
Weight: 183.8

Today
Weight: 182.6

Back Squats
155 x 8
185 x 8
225 x 8
275 x 4
245 x 5
185 x 8

Front Squats
135 x 8
155 x 5
165 x 4
135 x 8

DB Walking Lunges
50 x 4 x 3 sets

Standing Leg Curl
40 x 8
50 x 8
40 x 8

Cardio: 40 mins, 688 cal

Notes
Better form on the 275 back squats. New PR for Fronts and leg curls. I still hate lunges.
Chow: 2 chicken thighs and a drumstick, fried from Royal Farms, bwahahaha. 1 whopper with small fries. I wonder what tomorrow’s weight will be like.
Heading to DC tonight for a beer and maybe some slim pickings, did 18 hours IF today but that might not work for tomorrow, usually when I eat out Sat nights I just don’t eat until around late lunch on Sunday. We’ll see.

Chest tomorrow, woo.