AAAgent's training journal

[AAAgent]

did the workout again today

new personal best. 37 minutes and 6 seconds.

I went to a different gym today which only had a 36 inch platform so we did it 36inch box jumps instead of 24 inch.

I have decent body now. The abs just need a little more work. I also actually got a mini cramp today. It may have been due to doing the work out too fast with minimal rest and bad endurance on my body's behalf.

 

[AAAgent]

300 workout personal best time.

30 minutes 10 seconds. I'm beat.
So my cousin completed the workout in 25 minutes which is pretty insane.

Both my workout partners have a hard time with the pullups. Those are really easy for me, the snatches and floorwipes kill me.

Floorwipes kill me and i take forever because i have small forearms and wrists. My wrist start getting tired and the weight on my palms starts to produce pain. Snatches just because i have weak shoulders and the weights start to take a toll on my shoulders.

 

[AAAgent]

light strength workout yesterday.

Ran a mile.

bench
6x155
6x185
2x225 (second one was slightly assisted)

Squats
6x225
6x245
6x265 (personal best)

Bicep machine curls
6x80
6x90
4x100

machine flys
10x130
6x150
4x150

I'm feeling slightly weaker but in overall better shape. I am still far off my peak strength from a few years back even though i am approximately 10 pounds heavier. A few more tries of the 300 workout and i'm going back to normal workout routine.

 

[NorwegianDJ]

Nice bench man, you're benching my squat.
And nice improvement overall.

 

[AAAgent]

haha yeah, my bench isn't too impressive. Get a few more years on you and i'm sure you'll be benching more. I used to bench 6-8 reps of 225 on my last set when i used to do sets of 10 reps. My max bench was like 265. Now with a permanently injured right shoulder that i will eventually need therapy for (when i have time and money), its harder for me to do more reps let alone heavier weight.

Yesterday-----

300 workout finished in just under sub 31 minutes. Lifting the day before screwed up my intensity as i felt fatigue in my elbow joints from benching.

I know this maybe cheating but i'll explain how i do my workout that quickly.

I swap in multiple sets as rest. If my shoulder is tired from throwing up snatches, i'll switch right over to box jumps for rest so as to not kill time. Same with floor wipes, I can't do many of these because of the strain it places on my palm/wrist/shoulders so i stop to switch in some snatches/jumps.

I plow through 50 deadlifts and pullups. Pushups aren't that bad i just lack the stamina in my muscles to do many at a time (i used to do 86 max and now i do like 10-15 lol) but i recover fast so after 5 seconds rest i can do another 10-15.

 

[AAAgent]

This weekend i did 150 pushups to strengthen my shoulders. I feel that it has helped a little bit. My pushups have increased as well just from this weekend exercise.

Did the 300 workout yesterday. Wasn't feeling too good. I completed it in about 40 minutes. I'm stopping the workout once i hit sub 30 minutes. It's a great high intensity workout but i get drained afterwards i can't do anything else.

 

[AAAgent]

did about 150 pushups and 200 pullups this weekend.

I realized i do my pullups with my elbows pointing forward. It still works back but i think it works alot mroe shoulders and arms that way. This is why no matter how many pullups i do, i can't get nice latts. I was doing anywhere between 5-15 pullups at a time all day long.

When i tried doing pullups with my elbows pointing to my sides it was ALOT harder. I was only able to do like 7 with a lot of struggling. I definitely felt more of a back workout though.

 

[AAAgent]

well gents, I've gone and done it. I finished in 28 minutes and 40 seconds. I weighed in today at 177 after a huge lunch along with a gigantic stomach.

I was really full during my workout but i was determined to finish sub 30. I saved the box jumps for last as my stomach was still full.

25 pull ups

50 deadlifts 135lbs

50 pushups

50 floor wipes

50 snatches each arm with 35lbs dumbbell

25 pullups

50 24inch box jumps

 

[AAAgent]

well first bad news i've had in a while.

I was told i didn't get the internal position when i thought i had it clinched. Worst thing was, there was two openings. I am smarter, more outgoing, and more determined and driven than any of the candidates as well as the current people in account management. I'm one of the analyst that builds the actual product the company sells so you'd think i'd know the product inside and out coupled with my outgoing personality and drive i'd be a top choice. On top of that i'm an internal candidate. I went out of my way to inquiry about openings in this position before they were even mentioned. Maybe because i felt entitled and most worthy of the position was why the guy didn't like me and why i also feel extremely let down.

Sad to say this but i knew the head of AM didn't like me too much. Not me personally, but he didn't like my forwardness and outgoing personality. I guess he felt that i outshined him or something. I was annoyed and pissed off yesterday and was debating leaving the company because i felt sour but after some thought, i believe milestones like this will always come up.

The guy had a 30 second conversation with me telling me i did great but there were better candidates. Since i knew it wasn't about my competition and more so me, i just said okay. My boss and all my colleagues all assumed i would get the position. My boss wasn't too happy i was leaving but understood why i wanted to make the move (money).

Once again after long thought, it doesn't help to stay angry or frustrated. I can't beat the guy for being a d1ck even though i thought about confronting him haha (stupid me getting into trouble again). The right thing to do is to get back up and try again. I really like this company and i don't want to leave. He can't put up that wall forever and i doubt he can use that excuse again. I build the damn product and answer client questions all the time, who else can maintain a client relationship better? Certainly not someone who doesn't understand the product.

Anyway, i'm going to keep my chin up and keep on trucking. I'm still young and still have spirit which is what counts!

----
Yesterday

Finished about half of the 300 workout in 7 minutes until i just gave up out of frustration.

50 pushups, 25 pull ups 50 deadlifts at 135lbs and 20 snatches with 35lbs dumbbell.

I was going at record pace definitely would have gotten a sub 28minute time.

 

[AAAgent]

I've thought about calculating my bodyfat percentage so that i can work towards lowering it.

 

[AAAgent]

well didn't make the gym last week.

I was able to do 20 pullups straight 2 weeks ago.

This week finished 50 pullups, 50 deadlifts and 50 pushups.

Been a little lazy on the gym but i've also been extremely busy.

 

[AAAgent]

well i've lost a lot of weight lately.

I also got really sick this weekend. I feel as sick as Kanye West right now.

I weighed in today at 172lbs.

I decided to go more reps now and try to get up to the same weight to be stronger.

bench
10x135lbs
8x185lbs
5x185lbs
10x135lbs

Deadlifts
6x225lbs
6x245lbs
1x265lbs
1x265lbs
2x265lbs
1x265lbs
1x265lbs

had to finish those 6 reps

10x135lbs
10x185lbs
10x205lbs

Hanging leg raises (1 in the middle, 1 to the right and 1 to the left)
6xbw
6xbw
6xbw
6xbw(normal middle leg raises)

 

[AAAgent]

still sick but i'm hitting the gym. I've been working hard to put back on some weight.

Body is starting to look a lot better.

Incline barbell bench (doing more reps now)
10x135lbs
superset 10 pushups
10x155lbs
superset 10 pushups
5x175lbs
superset 10 pushups
7x135lbs

Machine flys
don't really remember the weights but i did 3 sets of 10

squats, last week i finished off with 205
I realized i was only squatting about 90 degree's and after watching these guys squat with their a$$ to the floor, kinda made me rethink my form.

deep squats
10x135
superset squats 10xbw
10x135lbs
superset 10xbw
10x135lbs
superset 10xbw

Deadlifts (legs were really beat squatting that deep)
went with a different routine.
lift the weight and slowly bring down the weight for 4 seconds, then lift back up.

6x195lbs
6x195lbs
6x195lbs

pullups with 25lb dumbbell
6x25lbs
6x25lbs

(forearms were too weak to even hold myself up anymore)

Hanging leg raises. since i couldn't hold myself up, i used the hanging clips.
8xbw
8xbw
----

 

[AAAgent]

weighed in at 176lbs

flat bench
10x135lbs
super set 10 pushups
40 kickout abs

8x185lbs
superset 10 pushups
40 kickout abs

4x185lbs
superset 10 pushups
40 kickout abs

10x135lbs
-------

squats
10x155 as low as i can go on these
superset 10bw squats

10x155
superset 10xbw

10x155
superset 10xbw

----

deadlifts
6x155lbs
6x205lbs
6x275lbs (personal best. I got it but it was really slow. It took about a full 4 seconds to lock out the first one.)

hanging leg raises
6xbw
6xbw
10xbw (assisted by placing my arms in the wraps so i didn't have to hold myself)
------

all i need now are some abs and better biceps. Maybe some running will help.

 

[AAAgent]

buddy was heading to the gym and i tagged along yesterday.

i lifted the day before so i wasn't exactly supposed to lift but wth.

incline bench
10x135lbs
10x155lbs
4x175lbs

incline abs with 4lb medicine ball with ball behind/overhead.
10-15 reps didnt count
10-15 reps

wide grip pullups
6xbw
8xbw
6x5lbs

 

[Fuglydude]

Your pushes are coming along nicely. I don't get why you did deads and squats on the same day for your previous WO... that's rough!

How's the diet?

 

[AAAgent]

yeah fug, definitely bad idea as the hard part wasn't really lifting the weight it was actually standing with the weight in my hands but i did it because i wanted to get in my main lifts in case i didn't make it back to the gym again.

I haven't done isolated arm workouts in a while which include tri's and bi's.

My back, shoulders and chest are fairly nice now but my arms are relatively small and my bench is still weak. Going to work on these.

 

[Fuglydude]

Sounds like a long tough day...

I remember you requested a sample work out. My trainers provide me with work outs, but they don't really go in and train with me. If I see him in the gym I'll ask him for some pointers, but they dont' go through anything with me.

Anyways, here it is:

Wide Bent over BB row 3x6
Wide pull up 4x6
V-grip pull down 3x12
Straight arm press down 3x8
Wide lat pull down 3x6

Back extension 3x10
Full sit-up 3x12

Preacher curl 4x6
Seated hammer curl 3x6
Standing DB curl 3x6
Cable bicep curls 3x6

 

[AAAgent]

thanks fug. will try out the work out tomorrow.

today

bench

10x135lbs
superset 10 pushups

10x185lbs (finally)
superset 10 pushups

2x205lbs (both heavily assisted as i could barely finish the last rep of 185lbs)
superset 10 pushups

10x135lbs
----

squats

10x165lbs
8x165lbs
10x165lbs
---

abs

legs raises with 4lbs medicine ball
10x4lbs
10x4lbs

decline abs with 4lbs
15x4lbs
---

pushups

ladder sets with out breaking form
was trying to go 10, 9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10


started with 10,10,7,6,1,4,2,3,2=45 straight then stopped for rest.
finished out with 10+25=35

total 80 pushups

 

[AAAgent]

bicep
preacher curls
10x50lbs (not counting bar)
10x50lbs
10x50lbs

dead lifts
10x135lbs
6x225lbs
2x300lbs (personal best)
1x295lbs
3x225lbs

close grip chin ups
12xbw
8xbw
8xbw

Personal best for deadlifts felt nice. I added on the extra 5lbs just to make 300 haha.