New Challenge: Week 3 Day 2

Oh Boy! I got home late from Volleyball last night AND the guys bought me 2 drinks (Bacardi and coke, though one was a diet). I was not happy about that. You know how it can be. So I was tired this morning and wimped out on my hip exercises.

Bench Press: 45x5 135x5

165: 5/5/5/5/5

Rows:

145: 5/5/5/5/5

No Dips! I was so damn tired because of not enough sleep. I will have to make this up during the rest of the week. I am angry at myself, but even with a good breakfast, I still lacked the energy for the +30lbs dips.

Sorry Scott, I let you down. (It is odd typing to myself!)

On an up note, my diet seems to be working OK. I am getting around 3200 calories with my macros at around 40/30/30, give or take.

I am at odds with a lot of people who believe in a calorie deficit. I do too, but I think it should be gained through exercise and not under eating.

New Challenge Week 3 Day 1

7/28/08

Age 35
5'7"
197lbs
19-20 % BF

"B"

Hip Mobility Drills - getting more flexibility. I can get lower when squat stretching. I still require effort and cannot go down without holding on, but it is working. Like everything, slowly but consistently.

OHP: 45x5/ 65x5

90lbs: 5/5/5/5/5

Rack Pulls: 45x5 warmup, form check.

215: 1x5 - felt good. One more session at 215 and then I will add 5lbs.

Pull ups: (I have a headache this morning, so each set intensifies the pain)

2/3/1 - not bad considering.

Again - no beer/alcohol this week. Not even at Volleyball. NONE. I notice a sluggishness in the morning even after a night of only 2-3 beers. My Irish heritage is working against me right now, I must prevail!!!!

Scott

Starting Over Week 2 Day 3

7/26/08

Age 35
5'7"
196.8lbs
19-20% BF

Modified 5x5 Continues...

Lazy today, no hip drills, but I have done well all week, so I am OK with it.

OHP: 45x5, 65x5

85: 5/5/5/5/5 Easy
I am excited. I will pass my plateau of 105 real soon!

Rack Pull: Warmed up with some low weight deadlifts.

215: 1x5

Chins: 3

Lazy again. Tried barbell curls. 45x5 / 65: 5/5/5.
I will stick with chins, curls suck.

So Now I know I have to cut out the beer. I have one or two each evening after work on average. I know that this is hurting me in many ways, so as of Monday, no more. Week 3 will be dry (except for the weekends!)

Scott

Starting Over Week 2 Day 2

7/24/08
5'7"
age 35
197lbs
19-20% BF

"A"

Squats - Hip Mobility Drills 1x10

Bench Press: 45x5, 135x5

160: 5/5/5/4/5

Lost my grip on 4, screwed up my momentum.

Row:

140: 5/5/5/5/5

Dips:

+30lbs: 10/10/

Tried the Post workout smoothie from mehdi's atricle, pretty good....AND it has broccoli in it.

Starting Over Week 2 Day 1

July 22, 2008

Age 35
Height: 5'7"
Weight: 195
BF 19-20%

Workout B, Modified

Squats: Only Hip Mobility drills, All drills 1x10

OHP: 45x5, 65x5

75: 5/5/5/5/5

Rack Pulls (Sub for DLs)

210: 1x5


Pull ups: 3/2/3 - bodyweight.

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Starting Over Week 1 Day 3

Age 35
5'7"
194.6lbs
BF 20%

Week 1 Day 3

Hip Mobility Exercises

Bench Press: WMUP 45lbs 1x5 / 95lbs 1x5

145lbs - 5/5/5/5/5

Row:

135 - 5/5/5/5/5

Dips - +20lbs

10/7/5

Starting Over Week 1 Day 2

Age 35
5'7"
194.6lbs
BF 20%

7/16/08 - Week 1 Day 2

I did Hip Mobility exercises because I am sick of not getting low enough on squats. I will resume squats when I reach parallel.

OHP: 45lbs x 5 Warm up

65: 5/5/5/5/5

Rack Pulls-

135 1x5

Chin ups: BW - 4/4/2

Starting Over Week 1

Age 35
BF - 21%
5'7"
197lbs

4:30am - Whey+Skim (2 scoops, 1 Cup)
4:45am: Go Time

Squats - Leg swings and squat stretches, arm dislocations, not even close to parallel.

Bar - 6
95lbs - 5
115lbs - 5/5/4

Easing into these since the injury. Felt good, but I have to work on my hip flexibility AGAIN!!!!!

Bench Press:
Bar - 5
95 - 5
135 - 5/5/5/5/5

Inverted Row:

BW - 5/5/5/5/5

Dips:

BW - 10/10

Breakfast - 3oz Ground Round, 3/4 cup spinach, 2 eggs, 3/4 cup Quinoa. Orange Juice. Water

Rock on baby. On the road to success again!



Scott