Smack Down Week 8 Day 1

8/31/08

5'7"
190.2 lbs - Just .2 away from goal 1, goal 2 185lbs.
17.5% BF New reading tomorrow

Age 35 years young

Workout B

Front Squats: 45x5 / 95x5 / 135x3

145: 5/5/5/5/5

OHP: 45x5 / 85x5 / 95x3

105: 3/3/3/3/3

Going for 5/5/5/5/5 in 2 "B" sessions.

Rack Pulls: 250: 1x5

Good Lord

Chins:

6/5/5 - squeezed out that last one, that was tough.

Cardio: 30 minutes

Goal is for one lap straight through w/o stopping. I am less than half way there. The hills make the challenge.

Doing 2520 calories today. I had 4 beers last night, but still stayed at 25% under maintenance. I think I was closer to 90% clean this week, on the lower side. But I am usually 98% clean and figured that I am working hard enough to afford some "rewards". Though alcohol is probably the worst thing I can do to my body besides hard drugs, I am justifying it somehow. I am at odds with my choices only because I am so focused on perfection. I won't beat myself up too much, I lifted strong today and ran well, so I didn't harm myself too much. Besides we has a nice meal of wild salmon, grilled eggplant and yams.

--I highly recommend this combination. We seasoned the fish with Chef Paul's Seafood Magic and some old Bay. The grilled eggplant was seasoned with salt, pepper and garlic powder, crisped on foil with olive oil, then put right on the racks until browned. Yams baked with Smart Balance spray. (Kelly used butter - bless her)

Unbelieveable Week 7 Day 3

BULLY! - I did it anyway.

5'7"
Age 35
192.6lbs
17.5% + or - 10% HA!

Workout A

Front Squats: 45x5 / 95x5

140: 5/5/5/5/5

Bench: 45x10 / 135x5 / 155x5

165: 4/4/4 - I cannot count

170: 4/4

Should have been 170 4x5!!!!! DUH DUH DUH

Row:

160: 2/3/3/3/3

A challenge - I will work up to 5x5.

Dips +35:

10/10

Still not failing with my muscles, but I am stressing my heart rate, so I chose not to go for the last set of 10, which is my goal. Next time I will try for 10/10/5

No cardio - too late. I already had cardio on a supposed rest day.

Slam bam!

Unbelieveable Week 7 Day 2

8/26/08

Age 35

5'7"
17.5% BF (This is up for debate)

Workout B

Front Squats: 45x5 / 95x5

135: 5/5/5/5/5

Need to get some Chuck Taylors

OHP: 45x5 / 85x5

105: 5/4/3/3

Will work up from 3x5 next time until I get to 5x5. I will yet make 105 my bitch.

Rack Pulls:

245: 1x5 Hello Nurse!

Pulls:

3/3/2.5 - Got higher than mast week.

Ran for 30 minutes post workout. I can still hear Rocky's Theme in my brain!

Unbelieveable Week 7 Day 1

8/24/08
Recovering from a date with my wife last night - great night well worth the struggle.

age 35
5'7"
192.4 lbs
17.5 % BF

Workout A

Front Squat: 45x5 / 95x5

130: 5/5/5/5/5

Bench Press: 45x10 / 135x5 / 155x5

170: 3/3/3/3/3
Thanks Cleave - great advice.

Row: 155: 5/5/5/5/5

Dips: +35

10/10

I tried running after my workout, but my heart rate was odd, so I decided to take it easy. Probably the wine and late night last night.
I am sure it will be better tomorrow.

Awesome Week 6 Day 3

8/21/08

Age 35
5'7"
192.4lbs !!

17.2% BF (accumeasure)

4:00am - Breakfast:
2 eggs over-medium, cooked in EVOO. 1/2 slice real amercian cheese. slice of toasted Flax and Fiber bread. 8oz skim milk.

5-6 AM:
Workout B

Front Squats: 45x3 / 65x5 / 95x5

125: 5/5/5/5/5

OHP: 45x5 / 85x5

100: 5/5/5/5/5

Tied my PR from back in May - not been able to do 5x5 at 100lbs. Maxed at 105 for 2 sets of 4 and 5 respectively.

Rack Pull:

240lbs: 1x5

Chins: 5/5/5 (bodyweight)

6:15-6:45
Cardio: Nordic Track / Calisthenics (J. Jacks) / Jogging: 30 minutes at 65-70%

Post workout smoothie:

2X EAS Chocolate Whey. I bought this out of Convenience, though I prefer the ON Double Rich Chocolate.
8oz Skim
approx 8oz water
1 cup broccoli
1 cup strawberries
3/4 cup Life Cereal
As a treat I added Life Cereal instead of my usual Quick oats. No big whoop, will stick with oats.

Things going well. My goals are well within reach now.

Awesome Week 6 Day 2

August 19, 2008

age 35
5'7"
194.4
17.5% BF (According to the accumeasure with only one place to pinch! My wife disputes this, I guess the realist's opinion keeps me motivated)

Workout A

FR. Squats: 45x5 / 65x3

95: 5/5/5/5/5

Bench: 45x10 / 135x5

155: 6/6/5/5/4

Rows:

145: 5/5/5/5/5

Dips +35:

5/5 - whew!

Awesome Week 6

age: 35
5'7:
194lbs
BF: 19.2 % - new reading tomorrow

B

FR. Squats: 45x5/ 95x5

120: 5/5/5/5/5

Going to drop to 75 and work on form.

OHP: 45x5/65x5

75: 5/5/5/5/5
85: 1x5

Going to work on form

Rack Pulls:

235: 1x5

Pulls: (BW)

3/3/2

Reverse crunches: 10/5 - 30lb counterweight

30 minutes cardio (HIIT) low grade

This is the week baby. Week 2 of 2300 kcals 40-40-20

Sweet Week 5 Day 3

8/14/08

Age 35
5'7"
196 lbs
19.2% BF (I see it dropping!)

Workout A
Squats (Breaking Parallel!!!!) 45x5 / 95x5

115: 5/5/2/5/5 - I lost form mid way and felt a twinge in my back. I rested for a few minutes and focused on correct form and kicked the other 10 reps out like nothing.

Bench Press: 45x10 / 95x5 / 135x3

170: 5/2 - I think that my 2300 cal diet is working against lifting this heavy. I am taking UKDude's advice and deloading, while increasing reps and working on bar speed.
160: 5/5/5 - Will Drop to 155 for next one.

Barbell Rows:

Dropped down to 135 so I can work on speed and high reps, though not this time.

135: 5/5/5/5/5 (Was supposed to be 155)

Dips:

Bodyweight: 10/10/10

Cardio: 15 minutes HIIT (Running at about 70%, walking)

Post workout meal: 2x ON Whey, Water, 1 cup broccoli, 1/2 banana, ice. Blend and drink. Cannot taste the broccoli.

I am noticing a drop in body fat. My face is getting more defined at my cheecks. My arms are starting to show big veins and I actually feel leaner. Burn the Fat Feed the Muscle has really made an impact on me.

Sweet Week 5 Day 2

8/12/08
Age 35
5'7"
196lbs
19.2% BF

158lbs LBM

Workout B - 5:00AM

Front Squats: 45x3/65x5/95x2

110: 5/5/5/5/5

OHP: 45x5/65x2/95x2

100: 5/5/4/2/0

That sucked, I must have been tired, though I got enough sleep. Perhaps it is because I only had a whey shake and needed more energy. I cannot get up at 3:30 so that I can eat 1-1 1/2 hours before lifting! Even an hour is too much.

Rack Pulls:

230: 1x5

Chin ups: 5/5/3

Sweet Week 5 Day 1

Sunday, August 10, 2008

Workout "A"

Age 35
5'7"
196lbs

19-21% BF (New Readings will be taken once per week on Monday mornings.

Front Squats: 45x3 / 65x5

Reaching Parallel, broke once!

105:

5/5/5/5/5

Bench Press: 45x5 / 135x5

170 - 5/5/4/3/2

Still a bastard. Next "A" will be better. I am recovering from a party yesterday. Only 3 beers and some junk food, but wow does it screw up my performance.

Rows:

155: 5/5/5/5/5

Dips +30: 10/10/10

Reverse Crunches: 9/5/4

HIIT: 11 minutes

BadAss Week 4 Day 3

8/7/08
Workout B
Age 35
5'7"
196lbs
19-21% BF ?

Front Squats: 45x3 / 95x8

100: 5/5/5/5/5

Felt good to reach parallel. I have to work on my grip, I wimped out and used that cross grip because I cannot get my hands/elbows right.

OHP:

95: 5/5/5/5/5

Got better form on these, I can grip it almost right and it actually felt like an easier lift. I only got 4 on my last rep the last time I did these, so it was great to complete a full set. WIsh me luck on 100, which is my stall weight.

Rack Pulls:

225: 1x5

Is it OK that the bar is about 1.5 inches above my knees? I have no lower pin.

Pulls:

3/2/1

I couldn't do 1 when I started!

Badass Week 4 Day 2

8/5/08 - Week 4 Day 2
Workout A - modified

Age 35
5'7"
196lbs
19-21% BF

Squats: I thought I was at a better flexibility place considering this weekend, but I have more to go. I did front quats because I miss that burn.

Front Squats:

95: 5/5/5/5/5

Bench Press: 45x5/ 135x5

170: 5/5/5/5/3

170lbs still remains my nemesis!

Barbell Row:

150: 5/5/5/5/5 - Baby I am back!

Dips:

+30 lbs: 10/10/5 - My punk ass should have been able to bang out the last 5!

Reverse crunches: 10: starting light until I am sure about form.

Post workout Broccoli-Berry Smoothie, yum!

Bad ass Week 4 Day 1 (Sunday)

August 3, 2008

This was a day of intense yard work. We trimmed our big maple and oak trees. We've gotten a good deal of fire wood collected for this winter, though it will only last a month, if that.

My diet on Sunday was clean (except for the alcohol and white enriched hot dog buns).

Anyway - I was able to squat down, ass to grass and pick up the logs, driving up from the heels. I have never been so excited to pick up wood before! My wife noticed it and even she made a comment. Thanks Mehdi, your hip mobility exercises have made vast improvements in my overall flexibility. I will be happy to get back to squats tomorrow.

We went to the beach for a volleyball tournament that my company is a sponsor of. I drank beer, rum and coke and ate 2 cheese burgers and a hot dog. Only one bun. Oh, plus a bag of chips. Overall, with my job my weekends are difficult to keep clean, but I think on average I am only messing up 2-3 meals, so I am still within a good clean eating percentage.

After the beach I went on a short hike exploring some trails near my house. I think this will be my post training cardio once per week, with HIIT keeping up the rear once per week as well.

We shall see, but it is all looking good so far!

New Challenge Week 3 Day 3

8/1/08

5'7"
197lbs
Body fat seems to be between 19-21% (STILL)
Age 35

"B"

Hip mobility drils

OHP: 45x5 / 65x5

95: 5/5/5/5/4

My breathing was off for the last set and I couldn't complete the last rep. Next time I will nail it, otherwise, back to 85.

Rack Pulls:

220lbs 1x5

Chins: (Bodyweight)

5/4/3