September 2009
11 posts
4 tags
Tuesday 9-29-2009
Whoa, strength loss is happening a bit from the weight loss. I suspect that most of it is just being low cal though and not permanent at all.
Dynamic Warm-Ups…
Deadlift
bar x20
135 x10
225 x3
315 x1
405 x1
495 x1
585 x1 added belt from here on
675 x1 VERY heavy but PL legal
610 x3
Atlas Stones - I just did a few singles here since I had no way to unload quickly without...
2 tags
Monday 9-28-2009
Elliptical: 10 minutes hard
Dynamic Warm-Ups…
Military Press
45 x10
135 x10
225 x1
245 x1
265 x1
285 x fail (very close though) is this the first casualty of my cut?
225 x5 rest 60 seconds
225 x5 rest 60 seconds
225 x5 rest 60 seconds
Incline Dumbbells
130s x10
130s x10
130s x10
Plate Raises
45 x25
3 tags
Thursday 9-24-2009
My fooot got messed up by some glass so I had to take a week off for the most part.
Dynamic Warm-Ups…
Bench Press
bar x20
135 x10
225 x3
315 x1
335 x10
335 x10
335 x8
Plate Raises
45 x25
Triceps Extensions
200 x20
Chin-Ups
x3
x3
Cable Pull Downs
200 x12
200 x12
200 x12
4 tags
Monday 9-14-2009
Damn! I was arm wrestling some of my friends Sunday night 2 and 3 at a time when I felt a weird twinge in my right pec. It felt fine until partway through my bench session when I had to stop.
Weight: 361.5
AM: Nothing
PM: Elliptical x 10 minutes
Dynamic Warm-Ups…
Bench Press
135 x10
225 x3
315 x1
405 x1
435 x fail - very close
405 x1 - started feeling weird here
335 x3 -...
1 tag
What did you do this weekend
My Weekend:
Happy Hour.
Pre-Party.
Beer pong tournament.
20 person flip cup.
Crush Off!!!
John gets concussed.
Cab ride.
Recruit stripper/porn actress to party.
Post-Party rooftop party.
Never Have I ever.
Extracurriculars.
Sleep.
Help buddy train.
Lunch.
Beach.
Intense chilling and yard games.
Mojito dance party.
Taco bar.
Purple Rain midnight show.
Sleep.
Rooftop football...
4 tags
Wednesday 9-9-2009
A note about the squats today. I was going deep enough that the powerlifters in my gym all thought I had gotten stapled under the weight when I did 550. Todd (the gym owner) yelled out “spot him” and I had to say I was fine. That should give you an idea how deep these were. That’s why the max weight is only 550.
Weight - 362
AM: Nothing
PM: Elliptical - 10 minutes
...
6 tags
Tuesday 9-8-2009
Weight: 363.5
AM: None
PM: Elliptical - 10 minutes
Dynamic Warm-Ups…
Seated Military Press
45 x10
135 x10
225 x5
275 x1
305 x1
315 x1
Bench Press
45 x10
135 x10
225 x3
315 x1
325 x10
325 x10
325 x8
Plate Raises - Moved immediately into this
45 x20
Tricep Extensions - Moved immediately into this
Treadmill - 20 minutes alternating from 3-4 mph
2 tags
5 tags
Tuesday 9-1-2009
Wow, I finally overhead pressed my weight cleanly, no jerk. I guess it helps that I am down 15 pounds but I’m still happy with the PR. Current weight 367.
AM: nada
PM: Elyptical: 5 minutes for a warmup
Axle Push Press out of racks
35 x10
135 x5
225 x3
315 x1
365 x1
385 x fail (right before the lockout)
305 x3 x 3 sets in 3 minutes
Bench Press
135 x10
225 x3
315 x8
315...