My fitness journal

[Being_the_Don]

My Fitness Journal Mon. Jan. 19, 2009 - Sat. Jan. 24, 2009

Mon. Jan. 19, 2009

breakfast: 1.5 oz polish sausage, 3 oz pork, cured ham, 2 tblsp mayonnaise, .1 oz mixed nuts, one 20 oz cup of green tea

snack: .20 cup corn flakes, 7 oz milk, 1.5 oz polish sausage, 2 tblsp peanut butter

snack: 3 oz polish sausage, one 20 oz cup of water

snack/pregym: 4 oz pork steak, one ketchup packet, one 20 oz cup of water

gym: I was testing strength, new exercises today, some emphasis on the back

dumbbell row: 10 x 95 pounds (r)
10 x 95 pounds (l)

1 MR

dumbbell row: 10 x 95 pounds (r)
10 x 95 pounds (l)

2 MR

barbell t-bar row: 10 x 135 pounds (3 plates)

1 MR

barbell t-bar row: 10 x 135 pounds (3 plates)

1 MR

barbell t-bar row: 4 x 180 pounds (4 plates)

1 MR

barbell t-bar row: 4 x 180 pounds (4 plates)

This is a great exercise, the first time I've ever done it, and I like it. Its a great workout for the back.

2 MR

flat bench barbell press (fbbp): 10 x 135 pounds

3 MR

fbbp: 1 x 260 pounds *

* This was a test to see if I could do it. It was hard pressing up but I succeeded. I will perform even more next time.

1 MR

pull ups (close grip): 8 x bw + 20 pounds (two 10 pound plates placed in a backpack that I slung onto my back) It was not very easy but I got it done.

10 secs rest

pull ups (neutral grip): 4 x bw + 20 pounds

3 MR, water fountain break

pull ups (close grip): 3 x bw + 20 pounds

1 MR

regular dips: 15 x bw + 20 pounds

1 MR

regular dips: 10 x bw + 20 pounds

3 MR

regular dips: 10 x bw + 20 pounds

5 MR

pull ups (close grip): 3 x bw + 20 pounds

2 MR

incline push ups: 15 x bw + 20 pounds

2 MR, water fountain break

one arm pull ups: 1 x bw + 20 pounds (r)

1 MR

one arm pull ups: 1 x bw + 20 pounds (l)

3 MR

decline barbell bench press (dbbp): 3 x 225 pounds

I went to the gym with a friend early this evening. I had a great workout, I tested out some new exercise. The gym staffer told me about a new exercise I should try which happened to be the barbell t-bar row. I wasn't using a machine but lifting the bar straight off the floor. I even got into a little bit of a competition with a couple of other guys who were watching. I know we're really in a competition with ourselves but heck, it was a lot of fun! I also lifted at 260 pounds on the fbbp, I'm happy for my accomplishment. The weighted dips and pull ups were good, too. All in all, it was a good evening.

Plus, a hottie was watching me doing weighted dips. She's a newbie and she was using machines in the vicinity. She started out with her sweater on but then removed it to reveal her sexy arms in a short sleeve blouse. She used different machines but stayed in the vicinity where I was working out. So, I went over to her, got the convo going by talking about how unique one of her exercises was. She smiled and we chatted it up, and it was good. She asked if I come there often and I told her how often I go to the gym and she reacted with a thoughtful expression. She was smiling, leaning toward me and maintaining full eye contact. I talked to her for about three minutes then told her I was getting back to my workout. I didn't ask for her number b/c I do not want to appear eager and she will probably be there again. She's a HB 7 and my usual interests are HB 8s and above. Still, this woman has a nice body. I liked talking with her and she was comfortable around me so that is a good start. I'll feel her out and decide from there if I like her enough to get to know her better.

postgym dinner: 5 oz baked chicken thigh, 3 oz baked chicken leg, 8 oz baked chicken breast, 1 oz yellow corn, .1 oz mixed nuts, green tea, one 20 oz cup of water.

Thurs. Jan. 22, 2009

breakfast: 1.5 oz polish sausage, .2 cup pinto beans, one 20 oz cup of water

snack: .15 cup corn flakes, 6 oz milk

snack: .25 cup corn flakes, 12 oz milk

dinner/pregym: 12 oz ground beef, 1 oz au gratin potatoes, 2 mustard packets, 2 ketchup packets, one 20 oz cup of water

gym: I concentrated on legs and back tonight

hack squat: 10 x 270 pounds

1 MR

hack squat: 10 x 360 pounds

1 MR

hack squat: 10 x 450 pounds

1 MR

hack squat: 4 x 540 pounds*

* I lost concentration, briefly hit by self-doubt about pressing this much weight

3 MR, water fountain break

hack squat: 10 x 540 pounds

2 MR

dumbbell one arm row *: 10 x 100 pounds (r)
10 x 100 pounds (l)

*I've always done them one arm at a time but now I'm being more specific

2 MR

dumbbell one arm row: 3 x 100 pounds (r)
10 x 100 pounds (l)
7 x 100 pounds (r)

I went to the gym late this evening, I didn't have a lot of steam this time. I did allright but not as well as I could and should have done. I knew I was out of it by the second set of 540 pounds on my hack squat. As for the first set where I stopped at 4 reps, I gotta admit it was pure self doubt. I had watched some youtube videos of guys who are MUCH bigger than I am who were squatting 450 pounds for 8 reps or 500 pounds for 15 reps, etc. So tonight I was in there and suddenly an image from one of those youtube videos flashed through my head and I lost my concentration and confidence. :nervous: So I took a couple of minutes then got back to it. TBH, I don't have to be as big as those other guys to be able to do things, I musn't doubt my own abilities. All the same, I was too tired to lift beyond 540 pounds tonight.

postgym snack: 1.5 oz polish sausage, one 20 oz cup of water

Sat. Jan. 24, 2009

breakfast/pregym: 2.5 oz polish sausage, .2 cup pork & beans, one 20 oz cup of water

gym: I focused on my back and abs today

two arm barbell t-bar row: 20 x 90 pounds

2 MR

two arm barbell t-bar row: 10 x 135 pounds

1 MR

two arm barbell t-bar row: 10 x 180 pounds

2 MR

two arm barbell t-bar row: 7 x 225 pounds

3 MR

two arm barbell t-bar row attempt at 270 pounds

2 MR

two arm barbell t-bar row attempt at 260 pounds

2 MR

decline weighted sit ups (maximum decline): 25 x bw + 50 pounds on chest

1 MR

decline weighted sit ups (maximum decline): 14 x bw + 50 pounds on chest

5 MR

two arm barbell t-bar row: 3 x 260 pounds (five 45 pound plates, one 35 pound plate)

3 MR, water fountain break

two arm barbell t-bar row: 1 x 260 pounds

pull ups (neutral grip): 2 x bw + 50 pounds in backpack

1 MR, water fountain break

pull ups (neutral grip): 2 x bw + 50 pounds in backpack

This morning I went to the gym with a couple of friends and was there about 1 h 15 minutes. I like the barbell t-bar row, it's a good exercise. Since my thighs are a bit sore from the hack squats of earlier this week, I decided not to deadlift but t-bar row instead. 260 pounds! Not bad, that's 80 pounds more than when I started them earlier this week. The weighted sit ups were good, and I'm very glad I was able to perform those pull ups with that much weight on my back. I had a good workout today.

postgym snack: 3 oz polish sausage, .20 cup corn flakes, 7 oz milk

snack: 3 oz polish sausage, 4 breath mints

dinner: 12 oz baked chicken breast, 2 oz sweet peas, .1 oz mixed nuts, 4 gum drops, one 20 oz cup of water, green tea

 

[Being_the_Don]

My Fitness Journal Mon. Jan. 26, 2009 - Sat. Jan. 31, 2009

Mon. Jan. 26, 2009

breakfast: 4 oz ground beef, .1 cup pork & beans, one 20 oz cup of water

snack: .25 cup corn flakes, 14 oz milk, 1.5 oz polish sausage

dinner/pregym: .20 cup corn flakes, 10 oz milk, 12 oz pork steak, 3 oz bread stuffing, 1 oz green beans, green tea, one 20 oz cup of water

gym: I had a shoddy workout toning, barely worth reporting

clean: 1 x 155 pounds

30 sec rest

clean/press attempt at 155 pounds

2 MR

decline barbell bench press (dbbp): 20 x 135 pounds

3 MR, water fountain break

regular dips (weighted): 3 x bw + 50 pounds on my back
3 x bw + 50 pounds on my back
1 x bw + 50 pounds on my back

1 MR

regular dips (weighted): 3 x bw + 50 pounds

5 MR

regular dips (weighted): 5 x bw + 50 pounds

5 MR

regular dips (weighted): 6 x bw + 50 pounds

I went to the gym with a couple of friends early this evening but I did not enjoy myself this time. The workout was cruddy. I had eaten too much today -mostly easily digestible carbs, I know, but it didn't help me at all. I was tired and sleepy when I made the decision to go to the gym and I was all but out of it the entire time I was there. The dbbp's were easy but I had wanted to do more than that tonight. About the only good thing were the weighted dips, this was the first time I did them with so much weight on my back but I was able to do 6 in a set. I'm glad for this much at least.

postgym snack: 1.5 oz polish sausage, 1 oz chocolate covered popcorn


Wed. Jan. 28, 2009

breakfast: 1.5 oz polish sausage, .1 oz corn flakes, 6 oz milk

lunch: 2.5 oz polish sausage, .2 cup corn flakes, 14 oz milk, one 20 oz cup of water

snack/pregym: .5 oz polish sausage

gym: I worked my back, shoulders, biceps, legs and chest today

deadlift: 6 x 155 pounds

5 MR

deadlift: 1 x 400 pounds (it was relatively easy)

1 MR

deadlift: 1 x 400 pounds (relatively easy)

1 MR

deadlift attempt at 410 pounds but couldn't lift it from the floor

3 MR, water fountain break

deadlift attempt at 410 pounds not off the floor

2 MR

tricep dip attempt at bw + 75 pounds in backpack didn't happen

2 MR

regular dips: 5 x bw + 50 pounds in backpack

2 MR

regular dip attempt at bw + 50 pounds in backpack

3 MR

regular dips: 5 x bw + 50 pounds in backpack

1 MR

regular dips: 11 x bw + 50 pound weight vest *

* A guy who saw me working out w/ the backpack asked me how much I was lifting and I told him the amount. He went out to his car and returned with a weight vest and loaned it to me. That's sportsmanship, that's the way to go.

1 MR

chin ups: 3 x bw + 50 pound weight vest

1 MR

pull ups (close grip): 5 x bw + 50 pound weight vest

2 MR, water fountain break

tricep dips: 15 x bw + 50 pound weight vest

1 MR

chin ups: 3 x bw + 50 pound weight vest

1 MR

tricep dips: 10 x bw + 50 pound weight vest

1 MR

pull ups (neutral grip): 3 x bw + 50 pound weight vest


Early this evening I went to the gym with a couple of friends and was there about 1 h 10 minutes. I decided to deadlift since it's been a while since I have done them, it was good. I lifted at 400 pounds, was fully upright with my shoulders back. I think the hack squats helped me a bit, but I still should be lifting more considering my progress on the hack squats. I went on to weighted dips and was having some difficulty with the weight on my back. That guy just happened by and asked a simple question about my dip exercise, I didn't expect him to loan me his vest. It was a show of generosity and good sportsmanship and I just wanted to mention it here. And it certainly made a difference because the exercises became much easier. Even with the 50 pound weight vest, I was able to do as many tricep dip reps as I have at body weight. And the pull ups and chin ups were relatively easy. I need to get a weight vest, when I get the spare money I'm going to do just that. I had a good workout.

dinner/postgym: 5 oz pork steak cutlet, 1.5 cup pinto beans, one 20 oz cup of water, green tea

Sat. Jan. 31, 2009

breakfast/pregym: 6 slices wheat bread, 3 tblsp grape jam, 3 tblsp peanut butter, 1.5 oz polish sausage, green tea, one 20 oz cup of water

gym: I worked on back, biceps, shoulders and chest today

barbell t-bar two arm row: 10 x 135 pounds

3 MR, water fountain break

barbell t-bar two arm row: 10 x 180 pounds

5 MR

barbell t-bar two arm row: 10 x 225 pounds

5 MR

barbell t-bar two arm row attempt at 270 pounds

5 MR, water fountain break

barbell t-bar two arm row attempt at 270 pounds

3 MR

barbell t-bar two arm row: 2 x 260 pounds

10 MR, water fountain break

tricep dips: 20 x bw

This morning I went to the gym with a couple of friends; I hadn't planned on doing very much today-basically just went there to be there so my performance wasn't as good as I would have liked. But I got in some decent lifts so that's good.

postgym snack: 3 oz polisha sausage

snack: 3 oz polish sausage

dinner: 1.6 cup spaghetti, 8 oz ground beef, one 20 oz cup of water

 

[Being_the_Don]

My Fitness Journal Mon. Feb. 2, 2009 - Sun. Feb. 8, 2009

Mon. Feb. 2, 2009

breakfast: .20 cup corn flakes, 10 oz milk, 1.5 oz polish sausage

snack: 4 slices wheat bread, 2 tblsp peanut butter, 4 tsp grape jam, one 20 oz cup of water

snack/pregym: 0.6 cup pinto beans, 2 oz pork steak, 3 oz pork cured ham, 1 tblsp mayonnaise, one 20 oz cup of water

gym: I worked on back, chest, biceps and triceps today

barbell two arm t-bar row: 10 x 180 pounds

2 MR

barbell t-bar row: 10 x 225 pounds

3 MR, water fountain break

barbell t-bar row: 5 x 260 pounds

2 MR

barbell t-bar row: 4 x 260 pounds

2 MR

barbell t-bar row: 2 x 270 pounds*

* This is 10 pounds more than I've ever lifted on this exercise

3 MR

barbell t-bar row: 3 x 270 pounds

2 MR

decline barbell bench press (dbbp): 4 x 225 pounds

2 MR

dbbp: 4 x 225 pounds

4 MR, water fountain break

dbbp: 2 x 245 pounds*

* I was going for 3 reps but couldn't lift it up, a guy had to lift it off my chest. Embarrassing.

1 MR

barbell t-bar row: 2 x 270 pounds

2 MR

chin ups (shoulder width): 8 x bw

2 MR

pull ups (close grip): 10 x bw

This afternoon I went to the gym planning to do OHP, fbbp, pull ups and maybe side bends. But I got to rowing because it's fun. I even increased the weight to 270 pounds. It's all good. It might even help my deadlift.

postgym snack: 3 oz pork cured ham, 1 tsp mayonnaise

This entry is made before dinner.

Thurs. Feb. 5, 2009

breakfast/pregym: .75 oz polish sausage, green tea

snack/pregym: .15 cup corn flakes, 10 oz milk, one 20 oz cup of water

gym: I focused on legs, chest, obliques and triceps today

hack squat: 10 x 225 pounds

1 MR

hack squat: 10 x 270 pounds

1 MR

10 x 360 pounds

2 MR, water fountain break

hack squat: 10 x 450 pounds

2 MR

hack squat: 4 x 540 pounds

1 MR

tricep dips: 20 x bw

45 secs rest

regular dips: 10 x bw

3 MR

hack squat: 10 x 540 pounds

2 MR

side bends: 10 x 100 pounds in each hand

3 MR

side bends: 30 x 100 pounds in each hand

2 MR

side bends: 20 x 100 pounds in each hand

2 MR, water fountain break

side bends: 20 x 100 pounds in each hand

4 MR

hack squats: 4 x 630 pounds

1 MR

hack squats: 1 x 630 pounds

1 MR

side bends: 20 x 100 pounds in each hand

1 MR

tricep dips: 20 x bw

1 MR

regular dips: 10 x bw

1 MR

lunges: 2 reps x 4 sets (10 feet forward is one rep, 10 feet back is another rep)

This afternoon I went to with a couple of my friends. I was busy during the morning and didn't get a chance to eat well before I went to workout so I was glad for what I did today. All in all it was an average workout but I noticed that when squatting at low weights eg 270 or less, I don't feel anything. My muscles don't feel anything until I start squatting at 360 pounds. I enjoy pushing myself and pressing heavy weight. It took longer to finish my side bends, probably because I hadn't eaten anything in a few hours.

postgym/snack: 2.25 oz polish sausage, 8 gum drops, one 20 oz cup of water

dinner: two 5 oz ground beef patties, two slices wheat bread, 2 ketchup packets, 2 mustard packets, 1 tblps pickle relish, .2 cup potato salad, 8 gum drops, one 20 oz cup of water


Sun. Feb. 8, 2008

breakfast: 2.25 oz polish sausage, .15 cup corn flakes, 8 oz milk

snack/pregym: 1.5 oz polish sausage, .5 small apple, one 20 oz cup of water

gym: I focused on back, biceps, and abs today

deadlift: 10 x 155 pounds

3 MR

deadlifts: 1.5 at 400 pounds

* The first one was easy, when I was lifting the second rep, I stalled halfway up

2 MR

deadlift attempt at 400 pounds (I got the bar just above my knees but not enough to count as a rep)

2 MR, water fountain break

pull ups (close grip): 10 x bw

5 MR, water fountain break

pull ups (close grip): 10 x bw

3 MR

chin ups (shoulder width): 5 x bw

3 MR

declined weighted sit ups (max angle): 20 x bw + 55 pounds on my chest

10 MR, water fountain berak

decline weighted sit ups (max angle): 2 x bw + 55 pounds on my chest (I just didn't feel like doing anymore)

2 MR

one arm pull ups: 2 x bw (r)
1 x bw (l)

1 MR

one arm pull ups: 2 x bw (r)
2 x bw (l)

This afternoon, I went to the gym with a couple of friends and was there for about 1 h 30 min. I did a little better wrt my deadlift, last week I rested 1 min between reps and was able to lift two at 400 pounds (so might as well say one rep/set). This time I didn't rest and almost got two full reps. After resting a couple of minutes I almost got another rep so that's good.

postgym snack: 3 oz polish sausage, .5 small apple, 2o cup corn flakes, 10 oz milk, .1 oz mixed nuts

This entry is made before dinner.

 

[Kerpal]

I'm confused, isn't a hack squat a behind the back deadlift? How do you hack squat 500+ lbs and can't deadlift 400? Are you using a hack squat machine? Do you do regular squats?

 

[Being_the_Don]

I'm confused, isn't a hack squat a behind the back deadlift? How do you hack squat 500+ lbs and can't deadlift 400? Are you using a hack squat machine? Do you do regular squats?

I can do a 400 pound deadlift now. As for the hack squat, I'm using a machine. Here's an example of a hack squat machine http://www.expertvillage.com/video/2...hack-squat.htm

As for why I'm pushing 230 pounds more on the hack squat than on deadlifts, I've thought about that a lot. If you've read my logs, I was able to lift 410 pounds from the floor but not high enough that I'd count it as a complete deadlift; this goes back to September '08. So I took time off from deadlifting and started training on the hack squat (sometime in November '08 if I recall correctly). I'm pressing a lot of weight on that machine. When I looked at some youtube videos where guys much bigger than I am were hack squatting 450 pounds I started to feel a little self doubt. And what happened as a result? I became nervous that something bad might happen to me. I logged this in the journal as a matter of fact. But then I reminded myself that I'm in this for me and not a competition with anyone else and that strength training is about becoming stronger which doesn't necessarily mean becoming more massive. So I went on to hack squat even heavier weights.

So part of it is working different muscle groups but part of it is in the mind. Making myself do what some doubting part of my mind says is not possible for me to accomplish. When I defeat that self doubt, I become stronger physically and mentally.

I have noticed that other guys are impressed with my lifting ability. For most of the guys on the H & F forum, a 400 pound dL is very good but not the highest amount liifted but I'm the only guy at the gym who is lifting this much. Yeah, there are a few other guys who come close but are still under 400 pounds. And I've only recently started the barbell two arm t-bar row. Last week I was lifting 270 pounds. Other dudes were stopping, tapping each other on the shoulder, etc. pointing over at me, congratulating me on my lifts. And those guys are more massive than I am. But they're not doing the t-bar row. As you probably already know there are some variations on this row, I'll look for a youtube video for some guys who are using the same style that I use at the gym.


Anyway, part of my lower dL lifts compared to my hack squat is likely due to self doubt and I have to work through that. I'll be lifting 500 pounds and beyond all in good time.

 

[Being_the_Don]

barbell two arm t-bar row

Here's an example of a guy rowing 8 plates. I'm up to 6 plates now and I don't use straps. :yes:

http://www.youtube.com/watch?v=BTc-42kdlK8

 

[Kerpal]

That link didn't work for me, is this what you're talking about?

Why don't you do barbell squats?

 

[Being_the_Don]

That link didn't work for me, is this what you're talking about?

Why don't you do barbell squats?

The model pictured in the link is similar to the machine I use.

Why don't I do barbell squats? I don't like them, that's why. Actually I have done barbell squats, I logged it in my journal; I don't like the feel on my back where the bar is placed. I just don't like it. Even with a towel for padding it just doesn't feel comfortable so I rotated out barbell squatting for hack squats.

 

[Kerpal]

Have you tried a low bar squat? A high bar squat kills my traps too, but I think a low bar squat is superior for most things so I do those instead and it doesn't bother me at all.

You realize that a squat machine is basically a joke, right? I think you can do about 3x as much weight on a squat machine as you can with a barbell. That's why you can "squat" so much more than you deadlift. If you switch to barbell squats, your deadlift will improve much faster too.

And unless you're training at a serious powerlifting or weightlifting gym, I wouldn't put too much stock in how much other people pay attention to your lifts.

 

[Being_the_Don]

Have you tried a low bar squat? A high bar squat kills my traps too, but I think a low bar squat is superior for most things so I do those instead and it doesn't bother me at all.

You realize that a squat machine is basically a joke, right? I think you can do about 3x as much weight on a squat machine as you can with a barbell. That's why you can "squat" so much more than you deadlift. If you switch to barbell squats, your deadlift will improve much faster too.

And unless you're training at a serious powerlifting or weightlifting gym, I wouldn't put too much stock in how much other people pay attention to your lifts.

I wouldn't call the hack squat machine a "joke" just as I'm sure that none of these guys would either.

Machine Hack Squat - 405 x 15
http://www.youtube.com/watch?v=UukL428wjeg

Machine Hack Squats - 495 x 8
http://www.youtube.com/watch?v=H9cWGplpPrE&feature=related

Hack squat 605 for ten reps
http://www.youtube.com/watch?v=u17qT-254yM&feature=related


Nor would I say that the guys who frequent my gym are not serious power lifters or weight lifters. There are serious trainers who work out at my gym. Many are in good shape (some even look similar to the guys in the videos), while others are in not-so-good shape. But regarding the latter, they have to start somewhere; it's the enthusiasm of starting a new program which can actually inspire those of us who have been working out regularly for some years.

Moreover, you can dL 500+ pounds, that is impressive. But I can out lift you on the OHP, and all benches (using Olympic barbells) but I would not call your workouts at 175 pounds a "joke". This part isn't directed at you but I have noticed that there is a tendency of some posters to promote styles that they like while dismissing methods that they dislike for whatever reason. That's fine, we all have our preferences. But as I mentioned on another thread, although I prefer free weights to machines the latter still serves a purpose esp if those are the only equipment available. Moreover, I have watched some guys at the gym who are struggling with form and can barely lift 40-50 pounds but they seem happy just to be working out. I've also seen people who are disabled but they put their heart and soul into their workouts because they're doing it for themselves. I would not call anything that anyone does a "joke" if it brings them a sense of accomplishment and satisfaction. Part of athletics is good sportsmanship and we all had to start somewhere. Just remember how it was for you when you first started training.

Regarding my workouts on the hack squat machine, I use it because I like it. I can barbell squat but I don't like the way it feels on my back. You're right, though, the barbell squat will help my form which ultimately will have an effect on my dL numbers. So I'll be adding it back to my routine sometime in the future.

I appreciate your post and I know that you're trying to help. Actually I follow your journal and was curious as to why you had stopped posting for a while. But I also find it necessary to bring up the fact that the some of the guys who post in H & F have to consider that we are all guys who post on an internet forum and really have no idea about the working/training/living conditions of the other posters. While I'm thankful to be in very good shape (and not physically or mentally disabled), I never take it for granted. When I see some people who can barely climb the stairs because of some form of disability e.g. osteoarthritis, severe curvature of the spine, cerebral palsy, mental defect, etc. I'm quite impressed to see them walk on the treadmill for even 5 minutes. Or to watch them pick up a 5 pound dumbbell or flat bench 75 pounds. Those things are good to see because what I'm witnessing is the human spirit at work, doing what needs to be done to survive.

Best of luck to you.

 

[Kerpal]

I wouldn't call the hack squat machine a "joke" just as I'm sure that none of these guys would either.

Machine Hack Squat - 405 x 15
http://www.youtube.com/watch?v=UukL428wjeg

Machine Hack Squats - 495 x 8
http://www.youtube.com/watch?v=H9cWGplpPrE&feature=related

Hack squat 605 for ten reps
http://www.youtube.com/watch?v=u17qT-254yM&feature=related

Eh, I'd be more impressed if they were doing barbell squats with less weight. They all did go pretty deep though which is good.

Moreover, you can dL 500+ pounds, that is impressive. But I can out lift you on the OHP, and all benches (using Olympic barbells) but I would not call your workouts at 175 pounds a "joke".

Not 500 yet. My max was 475 a couple months ago and it's probably gone down a bit since then, I hurt my back around Thanksgiving

When I see some people who can barely climb the stairs because of some form of disability osteoarthritis, severe curvature of the spine, cerebral palsy, mental defect, etc. I'm quite impressed to see them walk on the treadmill for even 5 minutes. Or to watch them pick up a 5 pound dumbbell or flat bench 75 pounds.

True. Sometimes I feel bad that some people can't even walk and I'm depressed that my maxes didn't go up or whatever.

Anyway, if you work on your squat, it will help your other lifts. My deadlift goes up if I just focus on squats for a while.

 

[Being_the_Don]

Eh, I'd be more impressed if they were doing barbell squats with less weight. They all did go pretty deep though which is good.



Not 500 yet. My max was 475 a couple months ago and it's probably gone down a bit since then, I hurt my back around Thanksgiving



True. Sometimes I feel bad that some people can't even walk and I'm depressed that my maxes didn't go up or whatever.

Anyway, if you work on your squat, it will help your other lifts. My deadlift goes up if I just focus on squats for a while.

Well, 475 pounds is still better than I'm doing right now. As for the barbell squat, I'll probably rotate them back in come March or April; I'll know better about that when the time comes.

 

[Being_the_Don]

My Fitness Journal Mon. Feb. 10, 2009 - Sun. Feb. 15, 2009

Mon. Feb. 10, 2009

breakfast: 4 oz pork steak, green tea, one 20 oz cup of water

snack: 1.75 oz polish sausage, 3 tblsp peanut butter, one 20 oz cup of water

snack/pregym: 1.75 oz polish sausage, .15 cup corn flakes, 8 oz milk,

gym: I focused on chest, biceps, triceps and shoulders today

inclined barbell bench press (ibbp): 10 x 135 pounds

2 MR

ibbp: 3 x 185 pounds

1 MR

tricep dips: 20 x bw

1 MR

regular dips: 10 x bw

30 sec rest

tricep dips: 10 x bw

2 MR

ibbp: 1 x 185 pounds

1 MR

ibbp: 1 x 185 pounds

2 MR

tricep dips: 20 x bw

1 MR

regular dips: 10 x bw

1 MR

tricep dips: 9.5 x bw

5 MR

regular dips: 10 x bw

10 MR

standing barbell bicep curl: 4 x 90 pounds

1 MR, water fountain break

standing barbell bicep curl: 6 x 90 pounds

2 MR

standing barbell bicep curl: 4 x 90 pounds

2 MR

standing barbell bicep curl: 2 x 90 pounds

1 MR

standing barbell bicep curl: 4 x 90 pounds

This afternoon I went to the gym with a friend and was there about 1 h 15 min. It was just an average workout this time. I just wasn't feeling it for the OHP and ultimately focused on dips. It was good.


dinner/postgym: 6 oz polish sausage, 0.8 cup pork & beans, one 20 oz cup of water

Fri. Feb. 13, 2009

breakfast/pregym: .15 cup corn flakes, 8 oz milk, 1.75 oz polish sausage

gym: I focused on my back, biceps, triceps and shoulders

barbell two are t-bar row: 10 x 180 pounds

2 MR

barbell two arm t-bar row: 10 x 225

2 MR

barbell t-bar row attempt at 270 pounds (no stem)

4 MR

barbell t-bar row attempt at 270 pounds (no steam)

1 MR

one arm pull ups: 3 x bw (r)
2 x bw (l)

1 MR

chin ups (shoulder width): 8 x bw (distracted by a noise)

45 sec rest

pull ups (close grip): 4 x bw

I went to the gym first thing this morning, I've got stuff that will take up most of my day so it would have been good to hit the gym early. But I didn't have a lot of food in my system so my performance was low. I didn't even get much done, it turns out. So it was not a very good workout this time.

postgym snack: 1.75 oz polish sausage, one 20 oz cup of water

snack: 4 oz jelly doughnut


Sun. Feb. 15, 2009

breakfast: 1.75 oz polish sausage, .1 oz mixed nuts,

snack: 1.75 oz polish sausage, 3 tblsp peanut butter, one 20 oz cup of water

snack/pregym: .8 cup homemade beef stew, one 20 oz cup of water, 2 oz pomegranate juice

gym: I focused on chest, shoulders, triceps, and biceps today

regular dips (triceps dips): 22 x bw *

* I looked up the terminology and this is how I will describe them from now on

2 MR

farmer's walk (20 feet up is one rep, 20 feet returning is another rep): 4 x 1 set w/ 100 pound dumbbells in each hand

1 MR

chest dips (forward leaning dips): 20 x bw *

I checked the terminology and this is how I will describe them now

1 MR

farmer's walk: 2 x 1 w/100 pounds in each hand

2 MR

upright barbell rows (close grip): 8 x 135 pounds

1 MR

upright barbell rows (close grip): 8 x 135 pounds

3 MR

upright barbell rows (close grip): 7 x 135 pounds

2 MR

upright barbell rows (close grip): 8 x 135 pounds

3 MR

chest dips: 22 x bw

1 MR

triceps dips: 10 x bw

1 MR

upright barbell row (close grip): 8 x 135 pounds

water fountain break, home

Late this afternoon I went to the gym with a couple of my friends, I was there about 50 minutes. I didn't have enough food in my system for squats or deadlifts but I had a decent workout nonetheless.

dinner/postgym: .8 cup homemade beef stew, 2 oz pomegranate juice, one 20 oz cup of water, green tea.

 

[Being_the_Don]

My Fitness Journal Tues. Feb. 17, 2009 - Sun. Feb. 22, 2009

Tues. Feb. 17, 2009

breakfast: 4.75 oz polish sausage, .2 cup corn flakes, 12 oz milk,

snack: 1.75 oz polish sausage, 3 tblsp peanut butter, one 20 oz cup of water

snack/pregym: 1.75 oz polish sausage, one 20 oz cup of water

gym: I focused on chest, triceps and biceps today

chest dips: 22 x bw

2 MR

tricep dips: 15 x bw

2 MR

barbell rows (close grip): 3 x 155 pounds*

* I just wasn't feeling it today

2 MR

flat bench barbell press (fbbp): 3 x 205 pounds

10 MR, water fountain break

fbbp: 4 x 205 pounds

2 MR

fbbp: 3 x 205 pounds

2 MR

fbbp: 3 x 205 pounds

3 MR

chest dips: 15 x bw

This afternoon I went to the gym with a friend and was there about 50 minutes or so. I didn't get much sleep today because I had to get up very early to take care of some stuff so it affected my performance at the gym. It was only a mediocre workout.

postgym snack: 1.75 ox polish sausage, one 20 oz cup of water

dinner: 8 oz baked chicken breast, .5 cup bread stuffing, 20 peices M & M peanut chocolate candies, 2 oz pomegranate juice, green tea, one 20 oz cup of water

Thurs. Feb. 19, 2009

breakfast: .2 cup corn flakes, 8 oz milk, 2 slices wheat bread, 3.75 oz polish sausage, 1 ketchup packet, 1 tblsp relish

snack: 1.75 polish sausage, 1 medium apple

dinner/pregym: .8 cup homemade spaghetti and meatballs, 4 slices wheat bread, 3 tblsp peanut butter, 1 tblsp jam, 3.75 ox polish sausage, one 20 oz cup of water, green tea

gym:

I did a general workout this evening

chest dips: 15 x bw

2 MR

one arm pull ups: 3 x bw (r)
2 x bw (l)

1 MR

neutral grip: 10 x bw

5 MR, water fountain break

lunges (25 ft forward is one rep, returning is another rep): 2 x 1 w/ 60 pounds in each hand

1 MR

lunges (15 feet is one rep, 15 feet back is another rep): 2 x 1 w/ 60 pounds in each hand*

* The gym was getting crowded so I had to take shorter walk

1 MR

lunges: 2 x 1 w/ 60 pounds in each hand

1 MR

lunges: 2 x 1 w/ 60 pounds in each hand

1 MR

lunges: 2 x 1 w/ 60 pounds in each hand

1 MR

lunges: 2 x 1 w/ 60 pounds in each hand

1 MR

lunges: 2 x 1 w/ 60 pounds in each hand

10 MR, water fountain break

lunges: 2 x 1 w/ 60 pounds in each hand

5 MR

lower ab exercise (In this exercise I sat on the edge of a flat bench with my legs extended. I then drew my legs into my chest then extended them again. I performed this for a total of 20 reps, I also held a 60 pound dumbbell in each hand.)

1 MR

lower ab exercise: 20 x 1

1 MR

dumbbell row: 10 x 100 pounds in each hand (r)
10 x 100 pounds in each hand (l)

1 MR

lower ab exercise: 20 x 1

1 MR

lower ab exercise: 20 x 1

1 MR

lower ab exercise: 20 x 1

1 MR

hack squat: 10 x 180 pounds

1 MR

lower ab exercise: 20 x 1

1 MR

lower ab exercise: 20 x 1

1 MR

lower ab exercise: 20 x 1

1 MR

lower ab exercise: 20 x 1

decline weighted sit ups PLUS obliques: 10 x 1 w/ 25 pounds on my chest. Each rep I would alternate between turning to my right or left side

1 MR

chest dips: 15 x bw

I went to the gym with a couple of friends late evening, I didn't have much enthusiasm to workout so I just did some easy exercises and tried out a couple of new ones.

post gym snack: 2 oz baked chicken breast, 1 medium apple, one 20 oz cup of water


Sun. Feb. 22, 2009

breakfast: 1.75 oz polish sausage, 3 slices raw banana, one handful of mixed nuts, one 20 oz cup of water

snack/pregym: 3 oz polish sausage, 3 slices raw banana, 3 oz Venom energy drink (like Red Bull)

gym: I focused on legs, chest, biceps, triceps, upper back and obliques

chest dips: 23 x bw

2 MR

tricep dips: 15 x bw

2 MR

side to side: 33 x 1 w/ 100 pounds in each hand

1 MR

hack squats: 10 x 180 pounds

1 MR

hack squats: 10 x 270 pounds

3 MR

hack squats: 10 x 360 pounds

1 MR, water fountain break

hack squats: 10 x 450 pounds

1 MR

hack squats: 10 x 540 pounds

2 MR, 1 oz energy drink

hack squats: 10 x 630 pounds

5 MR

hack squats: 4 x 700 pounds *

* This is a new PR for me, fourteen 45 pound plates, two 35 pound weights

2 MR

hack squats: 1 x 700 pounds

The self doubt kicked in again

2 MR

push ups (one arm): 10 x bw (r)
10 X bw (l)

5 MR, water fountain break

wide grip pull ups: 5 x bw

3 MR

wide grip pull ups: 3 x bw

2 MR

wide grip pull ups: 2 x bw

None of these was up to my capabilities

15 MR

reverse pull ups (wide grip): 10 x bw

1 MR

reverse pull ups (wide grip): 8 x bw

5 MR, water fountain break

reverse pull ups (wide grip): 8 x bw

2 MR

hack squats: 2 x 700 pounds

2 MR

hack squats: 5 x 700 pounds

I went to the gym with a couple of friends early this afternoon, I didn't feel I had the energy for heavy lifting but when I got there I decided to go for it. The energy drink didn't do much for me, it was my motivation that got the job done. I now surpassed by previous hack squat personal record by 70 pounds. It felt good, I had a temporary fear that the weight would kill me which is why I only did one rep during my second set. But just before leaving the gym I went right back there and did two more sets, even getting in 6 reps on my last set. I did good. I did very good. :cheer:

postgym snack: 3 oz polish sausage, one 20 oz cup of water

This entry is made before dinner.

 

[Being_the_Don]

My Fitness Journal Tues. Feb. 24, 2009 - Sun. Mar. 1, 2009

Tues. Feb. 24, 2009

breakfast:3 oz polish sausage, .1 cup corn flakes, 6 oz milk

snack/pregym: 1.75 oz polish sausage, one 20 oz cup of water

gym: I focused on chest, shoulders, upper back and biceps today

standing barbell clean and MILITARY press (legs together is the military press): 3 x 135 pounds

1 MR

standing barbell clean and military press: 3 x 135 pounds

1 MR, energy drink

standing barbell clean and press: 3 x 135 pounds

1 MR

chest dips: 10 x bw *

* I could do them easily but I wasn't focusing too much on them today

1 MR

reverse pull ups (wide grip): 10 x bw

10 sec rest

barbell t-bar row: 15 x 180 pounds*

* This was unplanned. A gym staffer was showing some newbies how to perform this exercise. I had been doing my own exercises but he called me over to help him demonstrate. By this time he had four 45 pound plates on the bar. It was easy, I did 5 extra reps in part to show off. The staffer started laughing because he already knows I'm lifting 270 on this exercise.

2 MR, water fountain break

pull ups (one arm): 3 x bw (r)
3 x bw (l)

2 MR

standing barbell row: 4 x 145 pounds

30 sec rest

standing barbell row: 4 x 135 pounds

4 MR, energy drink

standing barbell row: 3 x 135 pounds

3 MR

standing barbell bicep curl: 4 x 95 pounds

3 MR

standing barbell bicep curl: 4 x 95 pounds

2 MR

standing barbell bicep curl: 5 x 95 pounds

1 MR

standing barbell bicep curl: 1 x 95 pounds

I went to the gym at midday and was there about 50 minutes. I took along about 3 oz of energy drink which I occasionally drank during rest breaks. I didn't do as well as I would have liked but did put my time to good use.

postgym snack: 3 oz polish sausage, one 20 oz cup of water

dinner: 8 oz baked chicken breasts, .6 cup boiled noodles, mixed with a small serving of canned carrots, corn and potatoes, .4 oz mixed nuts, green tea one 20 oz cup of water

Thurs. Feb. 26, 2009

breakfast: 1.75 oz polish sausage, 3 oz pork steak, 1 ketchup packet, 1.4 tblsp peanut butter, .1 oz mixed nuts, green tea, water

snack: 1.75 oz polish sausage, one 20 oz cup of water

snack/pregym: 2.25 oz polish sausage, 3 oz baked chicken breast, one 20 oz cup of water

gym: I focused on legs, glutes, back, biceps and shoulders today

barbell t-bar row: 10 x 135 pounds

1 MR

barbell t-bar row: 8 x 225

3 MR, water fountain break

lunges (20 ft forward is 1 rep, returning is another rep): 2 x 1 w/ 40 pound dumbbells in each hand

1 MR

lunges: 2 x 1 w/ 40 pounds in each hand

1 MR

lunges: 2 x 1 w/ 40 pounds in each hand

2 MR

lunges: 2 x 1 w/ 40 pounds in each hand

2 MR

lunges: 2 x 1 w/ 40 pounds in each hand

8 MR, water fountain break

chin ups: 10 x bw

2 MR

pull ups: 8 x bw

2 MR

chin ups: 3 x bw

2 MR

chin ups: 5 x bw

1 MR, water fountain break

pull ups: 7 x bw

1 MR

chin ups (wide grip): 5 x bw

1 MR

neutral grip pull ups: 5 x bw

1 MR

pull ups: 5 x bw

1 MR

chin ups (wide grip): 5 x bw

2 MR

pull ups: 6 x bw

I went to the gym in mid afternoon and was there about 1 h 15 min. I had planned on doing barbell t-bar rows but I had lost energy after lifting at 225 pounds. So I went to lunges then pull ups/chin ups. It wasn't my best workout but at least I got some exercising in.

postgym snack: 1.75 oz polish sausage, 6 oz baked chicken breast, 1 ketchup packet, 2 tblsp peanut butter, one 20 oz cup of water

dinner: 3 large eggs (scrambled), 4 oz bacon, one 20 oz cup of water


Sun. March 1, 2009

breakfast: 4.66 oz bratwurst, 1 mustard packet, 1 ketchup packet, 6 oz orange juice, .4 small banana, green tea

snack/pregym: 1.75 oz polish sausage, 2 tblsp peanut butter, one 20 oz cup of water

gym: Although I didn't work out especially hard this afternoon, I focused on my back, triceps and biceps today

regular barbell bell squats: 10 x 135 pounds

3 MR

deadlifts: 10 x 225 pounds

3 MR

deadlifts: 2 x 400 pounds

8 MR, water fountain break

deadlift attempt at 400 pounds

10 MR

deadlift attempt at 400 pounds

10 MR

deadlift attempt at400 pounds

3 MR

deadlift attempt at 400 pounds

3 MR

pull ups (shoulder width): 10 x bw

1 MR

pull ups (shoulder width): 5 x bw

2 MR

deadlift attempt at 400 pounds

I went to the gym with a friend early this afternoon and was there about 1 h 15 minutes but I spent most of my time taking breaks between deadlift attempts. The regular squats are not difficult but I just don't like them. The weight just feels uncomfortable on my back which makes the regular barbell squat one of my least favorite exercises. As for the deadlifts, the first two reps at 400 pounds were easy but I ran out of energy after that, I just couldn't lift anymore. This, of course, p!sses me off to no end. The pull ups were just to finish off my workout.


postgym snack: 2.25 oz polish sausage, one 20 oz cup of water

This entry is made before dinner.

 

[Being_the_Don]

My Fitness Journal Sat. March 7, 2009 - Sunday March 8, 2009

It was a short week, I was so busy that I could only get to the gym on Saturday and Sunday.

Sat. March 7, 2009

breakfast/pregym: 3 oz polish sausage, 2 oz banana, one 20 oz cup of water

gym: I did an experiment this time, combining cardio and weight training with the intent of greatly speeding up my metabolism. It was basically a HIIT and strength training workout with very brief rest breaks in between sets. I had heard about it and wanted to try it out. I like it.

bike (stationary): 35 sec

20 sec rest

flat bench barbell press (fbbp): 10 x 135 pounds

20 sec rest

bike: 35 sec

20 sec rest

fbbp: 5 x 205 pounds

20 sec rest

bike: 35 sec

20 sec rest

fbbp: 5 x 205 pounds

20 sec rest

bike: 35 sec

20 sec rest

pull ups (shoulder width): 10 x bw

10 sec rest

bike: 35 sec

20 sec rest

fbbp: 5 x 205 pounds

20 sec rest

bike: 35 sec

20 sec rest

pull ups (shoulder width): 8 x bw

30 sec rest

bike: 35 sec

fbbp: 5 x 205 pounds

20 sec rest

bike: 35 sec

20 sec rest

pull ups (shoulder width): 8 x bw

45 sec rest, water fountain break

bike: 35 sec

20 sec rest

fbbp: 5 x 205

20 sec rest

bike: 35 sec

20 sec rest

pull ups (shoulder width): 7 x bw

water fountain break

This was a good workout. I went to the gym with a friend early this morning eager to try out this new exercise method and I liked it very much. I was there for about 35 minutes. I was working out with minimal rest periods, I alternated between strength training and rapidly pedaling the bike to keep my heart rate elevated. I was not tired by the end of the workout but I was sweating, I don't often sweat that much even when I'm working out for longer periods of time.

postgym snack: 1.75 oz polish sausage, one 20 oz cup of water

snack: 1.75 oz polish sausage, one 20 oz cup of water

snack: .1 oz mixed nuts

dinner: 4 oz sliced deli meat, 4 slices wheat bread, 3 tblsp mayonnaise, 7 oz orange juice, one 20 oz cup of water, green tea

Sun. March 8, 2009

breakfast: 2 tblsp peanut butter, 4 oz deli ham, 3 tblsp mayonnaise, i oz roasted peanuts, one 20 oz cup of water, green tea

lunch/pregym: 3 oz polish sausage, 3 tblsp peanut butter, one 20 oz cup of water

I focused on combining the HIIT and weight training regimens and it was good for me. It was legs, and obliques this time.

bike (stationary): 35 secs

20 sec rest

lunges (20 feet forward is 1 rep, returning is another rep): 2 x 1 w/ 40 pound dumbbells in each hand*

* for brevity all other reps will just be 2 x 1

20 sec rest

bike: 35 secs

20 sec rest

lunges: 2 x 1

50 secs rest

bike: 35 secs

20 sec rest

lunges: 2 x 1

50 secs rest, water fountain break

bike: 35 secs

rest 20 sec

lunges: 2 x 1

20 sec rest

bike: 35 secs

20 sec rest

lunges: 2 x 1

20 sec rest

bike: 35 secs

2 MR (distraction)

side bends: 19 x 1 w/ 100 pounds in each hand

20 sec rest

bike: 35 secs

30 sec rest

side bends: 12 x 1 w/ 100 pounds in each hand

This afternoon I went to the gym with a couple of friends and spent about 45 minutes there. I'm still testing out this method so I didn't go for heavy lifting today but I did accomplish a lot. In this ~26 odd minutes of alternated HIIT and strength training exercise, I feel that I've gotten more of a workout than the extended periods of strength training alone. My shoulders were recovering from yesterday's workout and my legs will undoubtedly be feeling it in a day or so and that is fine with me. I'm also seeing that I don't need those 1MR periods, the 30 secs is good enough. This will help me get rid of that excess fat! :cheer:

postgym snack: 4 oz deli ham, 2 tblsp mayonnaise, 3 tblsp peanut butter, one 20 oz cup of water

dinner: 1 large turkey wing, 1 oz baked chicken breast, 2 oz canned green peas, 3 oz home prepared mashed potatoes, .1 oz roasted peanuts, one 20 oz cup of water

 

[Being_the_Don]

My Fitness Journal Tues. March 10, 2009 - Sat. March 14, 2009

Tues. March 10, 2009

breakfast: .8 cup pork & beans, 1 frankfurter, 1.75 oz polish sausage, 3 oz pomegranate juice, green tea

snack: two regular wheat raisin bagels, 2 tblsp grape jelly, one 20 oz cup of water

dinner/pregym: 8 oz ground beef, 1 slice wheat bread, 1 tsp relish, one 20 oz cup of water

gym: I performed the HIIT/strength training routine again with strength emphasis on chest, biceps, triceps and back

bike: 35 sec

30 sec rest

pull ups (shoulder width): 11 x bw

40 secs rest

bike: 40 secs

20 sec rest

tricep dips: 21 x bw

35 secs rest

bike: 35 secs

50 sec rest, water fountain break

pull ups (shoulder width): 8 x bw

25 secs rest

bike: 35 secs

30 sec rest

chest dips: 15 x bw

25 sec rest

bike: 40 secs

25 sec rest

pull ups (shoulder width): 6 x bw

40 secs rest

bike: 35 secs

1 MR (includes setting up weights), water fountain break

decline barbell bench press (dbbp): 15 x 135 pounds

40 secs rest

bike: 40 secs

30 secs rest

dbbp: 6 x 205 pounds

40 secs rest

bike: 40 secs

50 secs rest

dbbp: 4 x 225 pounds

30 secs rest

bike: 35 secs

1 MR, water fountain break

pull ups (shoulder width): 8 x bw

30 secs rest

dbbp: 5 x 225 pounds

spotter work, water fountain break

dbbp: 5 x 225 pounds

I went to the gym early this evening with a couple of my friends and was there about 40 minutes or so. I had been sleepy for most of the day, having gotten little sleep the night before then waking up early this morning (not to mention the adjustment to "spring forward") but after eating those bagels I knew I needed to get to the gym and I'm glad I did. I more than made up for it with today's workout. I feel GOOD!! Man, this is the third time I've done this combined routine and I really enjoy it. I'm pumped! I don't know why I didn't do this sooner. Heh, that unwanted body fat will be gone in no time. I'll be back down to where I belong by late spring or early summer. And with absolutely zero loss in strength gains. :cheer:

postgym snack: 1.75 oz polish sausage, 1 oz energy drink, one 20 oz cup of water

Thurs. March 12, 2009

breakfast: .6 cup oatmeal, 12 oz milk, 3 oz polish sausage, one 20 oz cup of water, green tea

snack: 3 oz polish sausage, 2 oz green beans, 2.5 oz cooked baby carrots, one 20 oz cup of water

dinner/pregym: 7.98 oz bratwurst, 1 mustard packet, 2 ketchup packets, 1 oz spinach, .5 oz kidney beans, one 20 oz cup of water

gym: I worked on the HIIT, back, chest, biceps and triceps tonight

bike: 35 secs

40 sec rest

deadlifts: 10 x 135 pounds

20 secs rest

bike: 35 secs

90 secs rest (includes setting plates on the bar)

deadlift: 1 x 405 pounds*

*My right hand gave a little which was surprising.

2 MR, water fountain break

deadlift attempt at 405 pounds, off the floor but not fully upright so I didn't count it

3 MR

deadlift attempt at 405 pounds- I just wasn't feeling it, I was too sleepy

approx. 10 MR

pull ups (shoulder width): 10 x bw

1 MR

pull ups "": 8 x bw

40 secs rest

pull ups "": 3 x bw (SLEEPY)

1 MR

incline barbell bench press (ibbp): 10 x 135 pounds

15 secs rest

pull ups "": 8 x bw

1 MR

ibbp: 10 x 155 pounds

2 MR

bike: 35 secs rest

1 MR (spotting)

pull ups "": 7 x bw

30 secs rest

bike: 35 secs

1 MR (spotting)

pull ups "": 5 x bw

30 secs rest

bike: 35 secs

35 secs rest, water fountain break

ibbp: 3 x 175 pounds

20 secs rest

bike: 35 secs

25 secs rest

pull ups "": 10 x bw

I went to the gym early this evening with a couple of friends and was there about 1 hour. I had planned to do OHP work but when I got to the gym I decided to deadlift. I was too sleepy to get much done. I had very little sleep the night before and it affected my performance this evening. I did okay wrt pull ups, benches and the HIIT but my deadlift was not good. Actually the ibbp wasn't that good now that I think about it. I lifted at 175 today because I was just too sleepy to lift heavy on this one. But I preferred to hit the gym rather than stay at home.

post gym snack: 1.75 oz polish sausage, one 20 oz cup of water


Sat. March 14, 2009

breakfast/pregym: 3 oz baked chicken breast (left over from last night's dinner), 1.75 oz polish sausage, 0.4 cup oatmeal, 7 oz milk

gym: I focused on HIIT and strength training with an emphasis on back, biceps and triceps

bike: 35 secs

25 secs rest

clean: 1 x 150 pounds (crappy)

20 secs rest

bike: 35 secs

20 secs rest

clean/press attempt x 2 no go at 145 pounds

20 secs rest

bike: 35 secs

chin ups (wide grip): 9 x bw

20 secs rest

bike: 35 secs

45 secs rest, water fountain break

pull ups (shoulder width): 8 x bw

20 secs rest

chin ups (wide grip): 4 x bw

45 secs rest

bike: 35 secs

20 secs rest

pull ups (shoulder width): 7 x bw

20 secs rest

bike: 35 secs

20 secs rest

chin ups (wide grip): 4 x bw

20 secs rest

bike: 35 secs

35 secs rest

barbell t-bar row: 10 x 180 pounds

20 secs rest

bike: 35 secs

45 secs rest, water fountain break

barbell t-bar row: 10 x 225 pounds

20 secs rest, spotting

bike: 35 secs

20 secs rest, spotting

barbell t-bar row: 2 x 270 pounds

I went to the gym with a couple of friends first thing this morning, and was there about 55 minutes and I had two water fountain breaks. The workout was kind of crappy. I haven't been getting a lot of sleep the past few days, less than my usual 6 hours but I've got a lot of stuff I need to get done so this is how it is. Anyway, the OHP did not happen today, they were barely cleans, what a junk crap performance. My pull ups/chins were okay, though, and the barbell t-bar rows were good but my calluses were bothering me a bit. I found that I was having trouble with the OHP probably because I'm still getting accustomed to this new combined routine, that's why I switched to the rows at the end of my workout to convince myself that I was not loosing strength on my lifts.

post gym snack: 1.75 oz polish sausage, .1 oz oatmeal, 3 oz milk

This entry is made before dinner.

 

[Being_the_Don]

My Fitness Journal Tues. March 17, 2009 - Sun. March 23, 2009

I had a short workout this week because I caught a cold today (Sunday), it came on while I was sleeping. My previous experience last fall has me wary of over-exertion, I don't need to be sidelined. And it's just the start of spring, too.

Tues. March 17, 2009

breakfast: 3 oz polish sausage, .1 cup corn flakes, 5 oz milk, 2 oz orange juice, green tea

snack: 1.75 oz polish sausage, handful of roasted peanuts, one 20 oz cup of water

snack/pregym: 4.25 oz polish sausage, 1 tblsp peanut butter, one 20 oz cup of water

gym: I focused on cardio and weight training emphasizing chest, back and biceps

one arm dumbbell row: 10 x 100 pounds (r)

1 MR

one arm dumbbell row: 10 x 100 pounds (l)

1 MR

one arm dumbbell row: 10 x 100 pounds (r)

1 MR

one arm dumbbell row: 12 x 100 pounds (l)

1 MR

bike: 35 secs

30 secs rest

pull ups: 10 x bw

30 secs rest

bike: 35 secs

30 secs rest

chin ups: 5 x bw

30 secs rest

bike: 35 secs

30 sec rest

flat bench barbell press (fbbp): 15 x 135 pounds

30 secs rest

bike: 35 secs

fbbp: 6 x 205 pounds

30 secs rest

bike: 35 secs

30 secs rest

fbbp: 5 x 205 pounds

1 MR, water fountain break

bike: 35 secs

35 secs rest

fbbp: 4 x 230 pounds

30 secs rest

bike: 35 secs

1 MR, water fountain break

fbbp: 2 x 240 pounds

30 secs rest

bike: 35 secs

1 MR

fbbp: 2 x 240 pounds

I went to the gym with a couple of friends late this afternoon. I didn't have a lot of food in my system so I started out a bit slow working out. But I improved dramatically as the session progressed. As for the fbbp's my best is 260 pounds with a spotter. Well, this was actually the first time I've gone above 205 pounds without a spotter on my fbbp's. I always used a spotter in the past but that was probably more like a mental crutch because today I went at 5x 225, 4 x 230 and two sets of 2 x 240 each WITHOUT the need for a spotter. And that's on top of the fact that I was also doing HIIT. I proved something to myself this afternoon: that I'm able to do far more than I've allowed myself to believe. I'm obviously adapting quite well to the HIIT/strength training combination workout. It proves that I am indeed in very very good shape. And it feels very good to finally know this about my athletic ability.

dinner/postgym: 9 oz pork steak, 5 oz banana cake w/o icing (I was hungry), 2 ketchup packets, one 20 oz cup of water, green tea

Sun. March 22, 2009

breakfast: 1 medium orange, 1.75 oz polish sausage, .25 cup corn flakes, 7 oz milk,

exercise: regular push ups at home

push ups: 22 x bw

10 MR

push ups: 30 x bw

10 MR

push ups: 30 x bw

10 MR

push ups: 30 x bw

10 MR

push ups: 30 x bw

10 MR

push ups: 30 x bw

10 MR

push ups: 29 x bw

dinner: 5 oz pork, cured ham, 1 cup potato salad, 1 oz green beans, one 20 oz cup of water

 

[Quagmire911]

Drum roll......

I see the 400 fell on the deads, congrats. I'd rather be seeing a video of that than hack squats.

The race to 500 is on between us, although I'll have to catch up again.

Keep it up.

 

[Being_the_Don]

My Fitness Journal Sun. April 5, 2009

Sun. April 5, 2009

I'm still recovering from a cold, this is my first time back to the gym in nearly two weeks.

breakfast: 1.75 oz polish sausage, .20 cup raisin bran, 8 oz milk

snack/pregym: 1.75 oz polish sausage, .15 cup raisin bran, 7 oz milk, 2 tblsp peanut butter

gym: I was planning to do my combined HIIT/strength training workout but things turned out differently than I planned.

bike: 35 sec rest

30 sec rest

fbbp: 10 x 135 pounds

20 secs rest

bike: 35 secs rest

20 sec rest

fbbp: 5 x 205 pounds

30 sec rest

bike: 35 secs

30 secs rest

fbbp: 2 x 225 pounds*

* It went downhill from here. As I was going for a third rep, I became pinned under the weight. A woman who was doing stretching exercises on the flat bench next to me came over to help me. I didn't ask for her help but she came anyway. She couldn't lift it off, even saying she didn't think she could lift it. I heaved it off to one side, she helped a little. She asked me how much weight it was and I told her. I then told her that I had been off because of a cold and that I thought I had recovered. She said I probably hadn't gotten over my cold yet, that some colds can take up to a month to recover from. She also said that she worries about her teenage son who is benching at 165 pounds or so. The thing is, I felt some congestion in my chest and I was sweating rather profusely; I felt slightly weak, too. All of this was probably caused by the combined workout. It was embarrassing for me but all the same I'm glad she was willing to help out even without having to be asked.

1 MR

pull ups: 10 x bw

1 MR

pull ups (shoulder width): 8 x bw

1 MR, water fountain break

tricep dips: 10 x bw

1 MR

pull ups (shoulder width): 4 x bw

15 MR, water fountain break

fbbp: 10 x 135 pounds

3 MR

fbbp: 3 x 205

1 MR

fbbp: 4 x 205 pounds

30 secs rest

fbbp: 3 x 205 pounds

3 MR

pull ups (shoulder width): 10 x bw

I went to the gym at mid afternoon and was there about 1 h 15 min. I got some help with the last three sets ie I received spots first from a guy in the gym who just offered to help (he wasn't there when I had my problem, though) and then from one of my friends who often accompanies me when I go to the gym. I improved after I opted to just perform the weight liifting exercises for today. When I'm back up to steam, I'll do the combined workouts again.

post gym snack: .15 cup of raisin, 6 oz milk, 5 oz orange juice drink, one 20 oz cup of water

This entry is made before dinner.