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.
Thursday, August 14, 2008
Tuesday, August 12, 2008
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
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
Sunday, August 10, 2008
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
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
Thursday, August 7, 2008
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!
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!
Tuesday, August 5, 2008
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!
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!
Monday, August 4, 2008
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!
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!
Friday, August 1, 2008
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
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
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