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