My fitness journal

[Being_the_Don]

My Fitness Journal Thurs. Sept. 25, 2008- Sat. Sept. 27, 2008

This one was a short week, I was only able to make it to the gym on Thursday evening.

Thurs. Sept. 25, 2008

I had a persistent cold that came up the Sunday following that deadlift at 410 pounds. I was unable to get out of the house or do much of anything for about 9 days. After that there have been other matters that I needed to take care of so I haven't been to the gym in nearly 3 weeks. I worried that I had gained weight as a result. I didn't gain weight (read my monthly weigh in thread) which was a relief. But I still worried that I might have lost muscle.

breakfast: 1 tblsp peanut butter, green tea

snack: .2 ox mixed nuts

lunch: .1 cup pork & beans, 2 tblsp peanut butter, one 20 oz cup of water, 12 Good & Fruity

snack: 2 Reese's miniatures, one 20 oz cup of water

snack/pregym: one 4 oz yogurt, one 20 oz cup of water

gym:

clean/press: 6 X 2 w/ bar

1 min rest

clean/press: 1 X 1 at 140 pounds held overhead ~ 8 secs

2 min

flat bench barbell press: 5 X 1 at 135 pounds (easy)

1 min rest

chin ups: 10 X 1

3 min rest, water fountain break

flat bench barbell press: 1 attempt at 205 pounds

The staffer told me that I should keep up my push ups even if I don't get to the gym, so I will do that.

2 min rest

clean/press: 1 X 1 at 140 pounds held overhead 6-8 secs

1 min rest

one arm pull up (right arm): 1 X 1 *
* I got thrown off when pulling myself up the second time so I didn't count it

one arm pull up (left hand): 2 X 1

1 min rest

clean/press: 1 X 1 at 140 pounds held overhead ~ 3 secs

2 min rest

clean/press: 1 X 1 at 140 pounds held overhead ~ 8 secs

1 min rest

chin ups (wide grip): 5 X 1

1 min rest

clean/press: 1 X 1 at 140 pounds held overhead ~ 8 secs

1 min rest

clean/press: 1 X 1 at 140 pounds held overhead ~ 8-10 secs*

I added one more lift from what I had previously accomplished at this weight

I went to the gym with a friend during the evening hours, and was there ~ 40 minutes. I had one water fountain break. I didn't lose any strength.

dinner/postgym: 7 oz pork chop, 5 oz pork steak, .1 cup white rice, .1 oz mixed nuts, one 20 oz cup of water

Sat. Sept. 27, 2008

I didn't go to the gym today but I did have a lot of errands to run this morning so I decided to use my bike. I rode approximately 7.42 miles alternating between fast and slow speeds.

 

[Being_the_Don]

My Fitness Journal Tues. Sept. 30, 2008-Sat. Oct. 4, 2008

This was another short week, I'm unable to get to the gym today so I'm going to post up Tuesday and Thursday's workouts.

Tues. Sept. 30, 2008

breakfast: 2 frankfurters, .1 cup green beans, one ketchup packet, one 20 oz cup of water, green tea

snack: 4 slices wheat bread, light spread grape jam, 15 mixed nuts, one 20 oz cup of water

biking for errands alternating between fast and slow speeds 11.32 miles

snack: 2 slices white bread, light spread grape jam, 8 oz pork chop, .15 cup raisin bran, 3 oz milk, one 20 oz cup of water

gym:

flat bench barbell press: 5 X 2 at 135 pounds
1 X 1 at 185 pounds
1 X 1 at 185 pounds
2 X 1 at 205 pounds

clean/press: 6 X 1 w/ bar
2 cleans at 145 pounds*
* I thought I was ready to press at 145 but it will be a little while yet
1 X 1 at 140 pounds
1 X 1 at 140 pounds
1 X 1 at 140 pounds
1 X 1 at 140 pounds

reverse pull up wide grip: 10 X 3

I went to the gym with a friend late evening and was there ~ 45 minutes. Considering my current schedule and other things I'm doing these days, those numbers are not that bad. I had one water fountain break.

dinner/postgym: 10 oz chicken nuggets, .8 cup pork & beans, 10 mixed nuts, one 20 oz cup of water

Wed. Oct. 1, 2008

breakfast: .2 cup corn flakes, .10 cup raisin bran, 6 oz milk, green tea

snack: 6 oz baked chicken breast, one 20 oz cup of water,

snack: 5 tblsp peanut butter, two slices white bread, light jam spread

gym:

lunges PLUS (10 feet forward is one rep, back again is another rep) : 4 X 2 w/ 30 pounds
in each hand

regular lunges: 3 X 3 w/ 30 pound dumbbells in each hand

dumbbell front arm raise: 10 reps X 4 sets w/ 40 pound dumbbells in each hand

side bends: 50 X 1 w/ 85 pound dumbbells in each hand
33 X 1 w/ 85 pounds in each hand
27 X 1 w/ 85 pound dumbbells in each hand

forward leaning dips: 15 X 1
regular dips: 10 X 1
forward leaning dips: 15 X 1
forward leaning dips: 10 X 1

I went to the gym with a friend this evening, I was there about 40 minutes. I had one water fountain break

dinner/postgym: one 12 in thin crust meat pizza, 3 oz nacho chips, 2 lazed doughnuts, one 20 oz cup of water

I know this isn't ideal dinner food and it's something I don't usually do. Some days are better than others. But certain circumstances will make it more likely that I'll be burning those excess calories since I'll be biking it a lot more for a little while.

 

[Being_the_Don]

My Fitness Journal Mon. Oct. 20, 2008-Sat. Oct. 25, 2008

Mon. Oct. 20, 2008

breakfast/lunch: one chicken patty, 6 oz ground beef, .25 cup corn flakes, 15 oz milk, two ketchup packets, two mustard packets

gym: clean/press: 6 X 2 w/ bar

10 secs rest

clean/press: 1 X 1 at 140 pounds, held over head ~ 5-7 secs

10 secs rest

wide grip chin up: 6 X 1

1 min rest

wide grip chin up: 6 X 1

40 secs rest

clean/press: 1 X 1 at 140 pounds, held overhead ~ 4-6 secs

15 secs rest

one arm pull up (right arm): 3 X 1

one arm pull up (left): 2 X 1

10 secs rest

chin up (shoulder width): 4 X 1 (very poor)

1 min rest

clean/press: 1 X 1 at 140 pounds

1 min rest, water fountain break

dumbbell rows (right hand): 8 X 1 at 80 pounds
dumbbell rows (left): 8 X 1 at 80 pounds

1 min rest

dumbbell rows (right): 6 X 1 at 80 pounds
dumbbell rows (left): 8 X 1 at 80 pounds

1 min rest

dumbbell rows (right): 8 X 1 at 80 pounds
dumbbell rows (left): 8 X 1 at 80 pounds

1 min

clean* 1 X 1 at 140 pounds

* I was only able to press the weight 3/4 of the way overhad so I did not consider it a complete press

1 min rest

wide grip pull up: 7 X 1 (poor)

I went to the gym with a friend late this evening and was there approx. 45 minutes. I did not do as well this time. It has been several weeks since I was last at the gym. I had a recurrence of the cold that sidelined me one month ago and even after I cleared up I had personal matters that required my attention. Late last week I performed a lot of inclined push ups increasing the number of reps to 20 per set (for months and months I had previously been doing 15 per set) which was good for me. I also did some deep lunges without weights, they were a good workout considering I hadn't challenged myself in this way for a long time. All the same, it was good to finally get back to the gym, I had been looking forward to it all day. So I was a bit disappointed when I couldn't do very many pull ups or chin ups today. My wide grips were fairly consistent with what they have been for a while not but the regular pull ups/chin ups were bad. Oh well, I will do better next time. I had not eaten since this morning so that might have played a role in this evening's performance, it was better to get myself to the gym than not go at all. I didn't have to lower the weight on my clean/press. All in all, I am happy because it's good to be alive when so many others can not even perform the simplest of tasks.

postgym dinner: 8 oz pork tenderloin, .8 cup pork & beans, green tea, two M & M peanuts fun size candies, .1 ox mixed nuts

Wed. Oct. 22, 2008

breakfast: .40 cup froot loops, 15 oz milk, green tea

snack: .30 cup froot loops, 15 oz milk, .4 oz mixed nuts, one 2o oz cup of water

snack: .8 cup spaghetti, 3 oz ground beef, 17 oz water

snack: .25 cup froot loops, 12 oz milk

dinner/pregym: 6 oz bratwurst, .4 cup string beans, 4 baby carrots, one ketchup packet, one mustard packet, one 20 oz cup water

gym:

deadlifts: 6 X 1 w/ bar

1 min rest

deadlifts: 6 X 1 w/ bar

deadlift: 6 X 1 at 245 pounds

3 min rest

deadlift attempt at 395 pounds

2 min rest

failed deadlift attempt at 385 pounds

2 min rest

reverse pull ups (wide grip): 4 X 1

1 min rest

reverse pull up (neutral grip): 10 X 1

3 min rest

reverse pull ups (wide grip): 7 X 1

I went to the gym with a friend late this evening, I was there about 22-25 minutes. I know my food for today was not what it usually is. Something's off with me now. I had been ill with a cold, seemed to get better then get slammed with a second bout which kept me out of the gym for even longer it seems. Other things, too. When I went in this evening I planned to lift at 410 which was where I left off in early September but then I thought it over and decided to reduce the weight a bit. So I lifted the 395 pounds off the floor (just barely), my knees wobbly I had to set it back down. I couldn't even lift it off the floor when I attempted at 385. Hard work should pay off, but look what's happening to me. I know that illness often takes a toll on the body but I'm hurtin' here.

I'll tell ya, about a month ago I was on an outdoor trip with a group and this creep who likes to play amog was hoping to make me look stupid in front of some members of our group. I held my ground and this HB 8.5 who was watching quietly told me that she would support whatever **I** wanted to do not what the amog was suggesting. :cheer: Although I was already holding my own I was surprised by this and the amog was completely flabbergasted. It was all good. But that creep is of that club that likes to diss me behind my back. He didn't come back with any more of his garbage that day but it's funny I caught a cold about a week later (which was also the same week I did that 410 pound deadlift). Sometimes I think that he's running some hex stuff because of the looks I get from him and his cronies from time to time. Don't get me wrong I feel glad for what I did. I don't like the guy because he's a creep/hater and he knows I know it. But still it was just one in a series of things that have gotten on my nerves in the past few months.

But I have to remember why I do what I do and what it is that **I** want. And getting my body to look like it does makes me very happy with myself and I'm not going to lose what I've accomplished. I work out for me, I stay healthy for me. I'm not a hard gainer, I have to constantly watch what I eat. My goal is to have incredible strength and power while in the 150s weight class, a body that resembles that of a medium weight gymnast possessing incredible strength and power that most people would expect of the more massive guys. I must never lose sight of what I want. It's similar to what Pook has said: "unite dream and day". It's what I want, I already have it and I will not lose it. I just need to get myself back up again.

postgym snack: 3 oz bratwurst, one ketchup packet, one mustard packet, one 20 oz cup of water

Sat. Oct. 25, 2008

breakfast: 6 ham slices, .1 oz mixed nuts, green tea

snack/pregym: 6 ham slices, one medium apple, one 20 oz cup of water

gym:

deadlift: 6 X 1 at 135 pounds

1 min rest

deadlift: 6 X 1 at 215 pounds

2 min rest

deadlift: 4 X 1 at 365 pounds

3 min rest, water fountain break

deadlifts attempt (failed) at 385 pounds

2 min rest

deadlift attempt (failed) at 385 pounds

fbbp: 2 X 1 at 185 pounds

1 min rest

pull up (narrow grip): 10 X 1

5 min rest

fbbp: 2 X 1 at 215 pounds

1 min rest

chin ups (wide grip): 6 X 1

1 min rest

reverse pull up (wide grip): 8 X 1

1 min rest

reverse pull ups (neutral grip): 10 X 1

1 min rest

pull ups (neutral grip): 5 X 1

3 min rest

pull ups (neutral grip): 10 X 1

1 min rest, water fountain grip

I was at the gym 1 hour, I went there early this afternoon. The flat bench press numbers weren't impressive but I did okay at 215 pounds-my best to date is 230 pounds. My deadlifts have suffered a bit from lack of action. I was disappointed with the fact that I was unable to lift 380 pounds. I'm past that now. Hmmm, should I rotate deadlifts out for a while and add squats? Deadlifts are one of my favorite exercises but my legs are a little weak right now. I've always been hesitant on squats because I'm worried about holding weight on my shoulders so close to my neck. But perhaps I should start training in them now since they are important for building strength. Advice anybody? (And yes, I do seriously take advice into consideration.)


post/gym snack: 8 ham slices, .25 cup corn flakes,16 oz milk

This entry is made before dinner.

 

[Quagmire911]

You should definitely include squats in your rotation.

Use a low-bar position when doing the squats- this keeps the bar lower down on your back and it isn't as close to your neck.

 

[Being_the_Don]

Mon. Oct. 27, 2008 - Sat. Nov. 1, 2008

Mon. Oct. 27, 2008

breakfast: . 20 cup corn flakes, 10 oz milk, 2 oz ground beef one 20 oz cup of water

snack: 1 tblsp peanut butter, 4 ham slices, one 20 oz cup of water

snack/pregym: 9 ham slices, 3 slices wheat bread, 2 tblsp mayonnaise, .2 oz mixed nuts, .20 cup raisin bran, 15 oz milk, 1 tblsp peanut butter

gym:

clean/press: 6 X 1 w/ bar

1 min rest

clean/press: 6 X 1 w/ bar

1 min rest

clean: 1 X 1 at 140 pounds *

* I couldn't press it overhead so that was that for today

incline barbell bench press (ibbp): 6 X 1 bar

15 sec rest

ibbp: 6 X 1 at 95 pounds

1 min rest, water fountain break

ibbp: 6 X 1 at 95 pounds

1 min rest

ibbp: 6 X 1 at 115 pounds

1 min rest

ibbp: 6 X 1 at 135 pounds

1 min rest

ibbp: 3 X 1 at 150 pounds

2 min rest, water fountain break

ibbp: 6 X 1 at 150 pounds

2 min rest

ibbp failed at 175 pounds

1 min rest

ibbp: 1 X 1 at 165 pounds

5 min rest

ibbp: 1 X 1 at 165 pounds

2 min rest

ibbp: 2 X 1 at 165 pounds

2 min rest

ibbp: 1 X 1 at 165 pounds

1 min rest

ibbp: 1 X 1 at 165 pounds

I went to the gym this afternoon and was there about one our and ten minutes. I wasn't into clean/press today, for some reason I just couldn't press the weight overhead. So I decided to do incline barbell bench press exercises. I haven't done this exercise in a long time and back then my best lift was 95 pounds if I recall correctly. I did much MUCH better with them today. It shows that I have gotten stronger (something which was obvious by other lifts I've been doing anyway). I got ahead of myself attempting at 175 because I lowered the bar to my chest but needed help getting it off my chest. That was okay, I just reduced it by 10 pounds. That 2 lift set was fairly easy. Soon I'll be pressing at 200 pounds on this exercise.

postgym snack: 2 ham slices

This entry is made before dinner.

Wed. Oct. 29, 2008

breakfast: .20 cup raisin bran, 10 oz milk

snack: 3 slices wheat bread, 9 slices ham, 3 tblsp. mayonnaise, one 20 oz cup of water

snack: 8 ham slices, .8 cup pinto beans, one 20 oz cup of water, .1 oz mixed nuts

gym:

lunges PLUS (LP) 10 feet forward, then back again is one rep: 2 X 1 w/ 30 pound dumbbells in each hand

lunges (regular): 2 X 1 w/ 30 pound dumbbells in each hand

1 min rest

LP: 2 X 1 w/ 30 pound dumbbells
lunges: 2 X 1 w/ 30 pound dumbbells

1 min rest

LP: 2 X 1 w/ 30 pound dumbbells
lunges: 2 X 1 w/ 30 pound dumbbells

1 min rest

lunges: 4 X 1 w/ 30 pound dumbbells

1 min, water fountain break

dumbbell front arm raise (dfar): 10 X 1 w/ 45 pound dumbbells

1 min rest

dfar: 10 X 1 w/ 45 pound dumbbells

1 min rest

dfar: 10 X 1 w/ 45 pound dumbbells

1 min rest

dfar: 10 X 1 w/ 45 pound dumbbells

1 min rest

dfar: 10 X 1 w/ 40 pound dumbbells*

* The weights were getting a little heavy so I reduced it by 5 pounds for the last set

10 sec rest

dumbbell wrist flex (dwf): 8 X 1 w/ 40 pound dumbbell (right)
dwf: 8 X 1 w/ 40 pound dumbbell (left)

1 min rest

dwf: 10 X 1 w/ 40 pound dumbbell (right)
dwf: 10 X 1 w/ 40 pound dumbbell (left)

1 min rest

dwf: 10 X 1 w/ 40 pound dumbbell (right)
dwf: 10 X 1 w/ 40 pound dumbbell (left)

2 min rest, water fountain break

forward dips: 20 X 1

1 min rest

regular dips: 20 X 1

3 min rest

forward leaning dips: 15 X 1

1 min rest

decline situps maximum angle (I used to call them inclined sit ups): 11 X 1 w/ 30 pound dumbbell *

* I haven't done this exercise in months, but still this is not my best showing IMO

1 min rest

decline situps maximum angle: 23 X 1 w/o weight


I went to the gym with a friend late this evening and was there about 45 minutes. All in all I did allright, my dips were good and my lunges were okay. I had a good sweat which means I worked hard. DOMS will surely set in on my thighs but it will be worth it since I did lunges. I may add squats to my workout next week. I'll start out light just to get my form down, and soon enough I'll be lifting heavy.

postgym/dinner: 6 oz polish sausage, 4 large eggs, 2 tblsp peanut butter, one 20 oz cup of water, green tea

Sat. Nov. 1, 2008

breakfast: .15 cup corn flakes, 10 oz milk, 3 slices wheat bread, 3 ham slices, .4 oz mixed nuts, 2 tblsp mayonnaise

snack/pregym: 3 ham slices, one 20 oz cup of water

gym:

deadlifts: 6 X 1 w/ bar

2 min rest

deadlifts: 6 X 1 at 315 pounds

4 min, water fountain break

deadlift: 1 X 1 at 365 pounds

2 min rest

deadlift attempt: at 365 pounds

2 min rest

deadlift attempt: at 365 pounds

20 secs rest

inclined push ups: 20 x 1

1 min rest, water fountain break

inclined push ups: 20 x 1

1 min rest

inclined push ups: 20 x 1

1 min rest

chin ups wide grip: 2 x 1

1 min rest

pull ups neutral grip: 5 x 1

1 min rest

reverse pull ups: 5 x 1

The next exercise is a new one for me. I took a 30 pound dumbbell and placed it at my left
foot, then reaching over with my right hand I brought the weight over my head in one move. Then I lowered the weight to its starting place. I repeated this a total of 6 times to make one set. I then repeated the exercise by placing the dumbbell at my right foot and lifting it over my head using my left hand. I'll call this exercise the "dumbbell raise (dbr)"

dbr: 6 x 1 30 lb right hand
6 x 1 30 lb left hand

2 min rest

dbr: 6 x 1 40 lb right
6 x 1 40 lb left

I was at the gym for about one hour, taking two water fountain breaks. I didn't think it would come to this but I've finally become bored with deadlifts. After lifting once at 365 pounds I just didn't feel like lifting again. Since I still had 20 minutes to go I had to come up with something hence the push ups, pull ups and the dbr exercise. Quagmire and Espi, thanks for the advice. I'm going to rotate deadlifts out for a while and add squats. I prefer to have a spotter, though, so I'll have to take it easy to start. Overall, I had a decent workout this afternoon. My pull ups were not very impressive today but I get bored with them every so often and I think that's what's happening now.

postgym snack: 3 oz ground beef, .1 cup mashed potatoes, .1 cup corn, 2 tblps peanut butter, 2 medium size apples, one 20 oz cup of water

This entry is made before dinner.

 

[Quagmire911]

I wouldn't recommend completley canning deads. Rotate it with squats week about. Remember and go nice and low on the squats .

 

[Being_the_Don]

My Fitness Journal Mon. Nov. 3, 2008- Thurs. Nov. 6, 2008

I got my schedules mixed up forgetting that I would be out of town on Saturday so I was only able to get in two days at the gym this week, I would have deadlifted if I had gotten there.

Mon. Nov. 3, 2008

breakfast: 1 sausage patty, .8 cup pinto beans, 1 ketchup packet, 1 mustard packet, .4 oz mixed nuts, one 20 oz cup of water, green tea

snack: .13 cup raisin bran, 10 oz milk, 6 ham slices

lunch: Banquet salisbury steak frozen dinner w/ mashed potatoes and yellow corn, 1 tblsp peanut butter, 3 juju fruits, one 20 oz cup of water

gym:

pull ups neutral grip: 10 x 1

15 secs rest

inclined bench press: 6 x 1 w/ bar

1 min rest

inclined bench press: 6 x 1 at 135 pounds

1 min rest

inclined bench press: 6 x 1 at 145 pounds

1 min rest

inclined bench press: 6 x 1 at 155 pounds

2 min rest

inclined bench press: 3 x 1 at 165 pounds

4 min, water fountain break

inclined bench press: 2 x 1 at 170 pounds *
* It was a little harder to do the second rep but I got it done. This was 5 pounds more than last week

3 min rest

dumbbell raise (dbr): This exercise involves standing upright and placing a 45 pound dumbbell at my left foot, reaching down to take it w/ my right hand then raising it overhead. I repeat this exercise 6 times w/ my right hand then place the weight in front of my right foot then lift it overhead w/ my left hand.

dbr: 6 x 1 at 45 pounds (right hand)
6 x 1 45 pounds (left hand)*
* This is 5 pounds greater than last week

1 min rest

dbr: 6 x 1 at 45 (right hand)
6 x 1 at 45 pounds (left hand)

1 min rest

dbr: 6 x 1 at 45 pounds (right hand)
6 x 1 at 45 pounds (left hand)

1 min rest

dbr: 6 x 1 at 45 pounds (right hand)
6 x 1 at 45 pounds (left hand)

dbr: 6 x 1 at 45 pounds (right hand)
6 x 1 at 45 pounds (left hand)

3 min rest

inclined bench press: 3 x 1 at 170 pounds*
* Even better than what I did earlier in this evening's workout!

2 min rest, water fountain break

inclined bench press: 2 x 1 at 170 pounds

I went to the gym with a friend this evening and was there about 1 hour. I didn't do any clean & presses this evening b/c someone else had been occupying that section of the gym where I do those exercises. So I did inclined bench press exercises instead. Since I had accomplished 2 reps at 165 last week, I knew I could do even better and I planned to do just that. I did. As a matter of fact, the press at 170 pounds was actually easier than at 165 pounds, that's how I was able to complete three reps in one set-and this was AFTER I did the dbr's. I'm very happy with this, it was a lot of fun. The pull ups were only okay, I became bored with them so I only did one set this time. I had a good workout this evening.

dinner/post gym: 10 oz pork steak, .8 cup boiled cabbage, 8 baby carrots, one 20 oz cup of water

Thurs. Nov. 6, 2008

breakfast: .20 corn flakes, 10 oz milk, 5 ham slices, .4 cup pinto beans, one 20 oz cup of water

snack/pregym: 2 slices wheat bread, 6 ham slices, 1 tblsp. mayonnaise, one 20 oz cup of water

gym:

inclined bp: 6 x 1 at 135 pounds

1 min rest

inclined bp: 6 x 1 at 135 pounds

1 min rest

inclined bp: 4 x 1 at 155 pounds

3 min rest, water fountain break

squats: 3 x 1 bar

15 sec rest

squats: 5 x 1 bar

1 min rest

squats: 6 x 1 bar

1 min rest

squats: 6 x 1 95 pounds

2 min rest

squats: 6 x 1 95 pounds

2 min rest

squats: 6 x 1 115 pounds

1 min rest

squats: 6 x 1 115 pounds

3 min rest

wrist flex: 10 x 1 right
9 x 1 left

30 sec rest

squats: 6 x 1 115 pounds

10 sec rest

wrist flex: 5 x 1 right
5 x 1 left

3 min rest

squats: 6 x 1 135 pounds

1 min rest

wrist flex: 5 x 1 right
3 x 1 left

I went to the gym this afternoon. The squats were a unique experience. It didn't feel right on my neck. I squatted as low as I could go ie almost to the floor. I asked a gym staffer to watch my form and it was spot on. It felt very strange having that weight rested against the back of my neck. TBH, the squatting itself was easy, it was the sensation on the back of my neck that will take some getting used to. All in all, this was a good workout.

postgym snack: 5 ham slices, .2 cup pinto beans, one 20 oz cup of water

This entry is made before dinner.

 

[Quagmire911]

Use a low-bar position when doing the squats- this keeps the bar lower down on your back and it isn't as close to your neck.

:nono: :nono: :nono:

Use low bar! On the posterior delts:

http://stronglifts.com/images/squat/squat-bar-placement.jpg

 

[Warboss Alex]

Quag, the anterior delts are your front delts.

 

[MrS]

dude noone cares about your water fountain break or your constant 1 minute rests, write your journal a bit clearer for some proper feedback.

 

[Quagmire911]

Quag, the anterior delts are your front delts.

Typo

I just got home from work :nervous:

 

[Being_the_Don]

dude noone cares about your water fountain break or your constant 1 minute rests, write your journal a bit clearer for some proper feedback.

Hmmm. **I** care, and that's enough.

 

[Being_the_Don]

My Fitness Journal Tues. Nov. 11, 2008 - Fri. Nov. 14, 2008

Tues. Nov. 11, 2008

breakfast/pregym: .2 cup pork & beans, 1 frankfurter, 6 ham slices, 2 tblsp. peanut butter, 6 mixed nuts, one 20 oz cup of water, green tea

gym:

inclined bench press (ibp): 6 x 1 bar

5 secs rest

ibp: 6 x 1 at 135 pounds

10 sec rest

clean/press: 3 x 1 at 140 pounds 3-5 sec hold

1 min rest

ibp: 6 x 1 at 155 pounds

1 min rest

clean/press: 1 x 1 at 140 pounds

clean/press attempt 1 x 1 at 140 pounds

1 min rest

ibbp: 4 x 1 175 pounds

3 min rest

ibbp: 6 x 1 at 175 pounds

10 secs rest

clean/press: 1 x 1 at 140 pounds

1 min, water fountain break

ibp: 4 x 1 at 185 pounds*

* This is 10 pounds more than last week

2 min rest

clean 1 x 1 at 140 pounds

3 min rest

ibbp: 4 reps x 1 set at 195 pounds*

* This is an increase by 10 pounds over my previous set

30 sec rest

pull ups (close grip): 10 x 1

1 min rest

ibp: 4 x 1 at 200 pounds**

Yes, that's TWO HUNDRED POUNDS!!

3 min rest

clean: 1 x 1 at 140 pounds

3 min rest

one arm pull up: 2 x 1 right arm
2 x 1 left arm

15 min rest: 3 x 1 at 205 pounds**

** This is more than I have ever lifted in this exercise

I went to the gym with a friend at midday and was there about 2 hours, I had two water fountain breaks. I am so happy with today's workout. I kept increasing the weight on my inclined bench press. It was incredible. TBH, I thought of it as a contest with self. I felt sort of like Bruce Willis in "Unbreakable" when he and his son were in the home gym and Willis was doing the flat benches. I was curious about how much I could lift. When I completed 6 reps at 175 pounds I knew I could go well beyond that. I had a spotter which was important for safety's sake. But it was all ME!! This is what makes workouts so much fun. I was not bored with the ibbp's at all. And I was talking to a gym staffer who had been there when I was increasing my fbbp numbers and he remembered that I had a personal record of 235 pounds on that exercise. It's good to lift this much. It feels really really good.

postgym snack: 5 ham slices, .05 cup pork & beans, .10 cup corn flakes, 7 oz milk, 4 fun size Nestle Crunch candies, 2 fun sized Dots candies (I know, not good. I've been having trouble with this sort of thing ever since I caught cold in September), one 20 oz cup of water.

This entry is made before dinner.

Thurs. Nov. 13, 2008

breakfast: 5 slices ham, 3 tblsp peanut butter, green tea, one 20 oz cup of water

snack: 13 ham slices, 3 slices wheat bread, 3 tblsp mayonnaise, one 20 oz cup of water

snack/pregym: 5 slices ham, 2 tblsp mayonnaise, 4 tblsp peanut butter, 5 Hershey peices, 2 M & M plain fun size packs, one fish oil suppl., one 30 oz water

gym:

squats: 6 x 1 bar

20 secs rest

squats: 6 x 1 95 pounds

1 min rest

squats: 6 x 1 115 pounds

1 min rest

squats: 6 x 1 135 pounds

2 min rest

lunges: 4 x 1 w/ 40 pounds in each hand

1 min rest

lunges: 4 x 1 w/ 40 pounds in each hand

1 min rest

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

10 sec rest

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

35 sec rest

decline sit ups (I had been calling it incline but anyway it's what I've been doing for months, as always I did them at steepest angle) : 19 x 1 w/ 40 pound on my chest

1 min rest

decline sit ups: 15 x 1 w/ 40 pounds on my chest

1 min rest

decline sit ups: 15 x 1 w/ 40 pounds on my chest

1 min rest

wrist flex: 10 x 1 (right) w/ 40 pounds
10 x 1 (left) w/ 40 pounds

1 min rest

wrist flex: 10 x 1 (right) w/ 40 pounds
10 x 1 (left) w/ 40 pounds

1 min rest

wrist flex: 10 x 1 (right) w/ 40 pounds
10 x 1 (left) w/ 40 pounds

1 min rest

reverse pull ups (wide grip): 10 x 1

1 min rest, water fountain break

chin ups: 4 x 1

I was at the gym ~ 1 hour. I am still getting used to squats, there's no problem with form. I'm supporting the bar on my back (I did last week, too, BTW) but it feels as if it is on my neck. I need to get used to the exercise. The weight itself is not difficult but it just feels strange right now. I've got to get used to it. All in all it was an okay work out.

postgym snack: 5 ham slices, one 20 oz cup of water

This entry is made before dinner.

Fri. Nov. 14, 2008

breakfast: 2 chicken fritters, one ketchup packet, one mustard packet, one 20 oz cup of water, green tea

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

gym:

deadlifts: 6 x 1 bar

20 secs rest

deadlifts: 6 x 1 at 315 pounds

3 min rest

fbbp: 4 x 1 at 155 pounds

2 min rest

inclined barbell bench press (ibbp): 6 x 1 at 155 pounds

2 min rest

ibbp: 5 x 1 at 175 pounds

1 min rest

ibbp: 1 x 1 at 180 pounds

This evening I went to the gym with a friend but was only there about 30 minutes so it was a very short workout. My legs were mildly sore from the squats and lunges so I didn't do many deadlifts. I also didn't have a lot of food in my system so I wanted and needed to take it a little easy but it was important to go to the gym this evening. Right now I can sense that I'm probably going through something which is manifesting itself to some degree through my more frequent consumption of candy (food choices that I have avoided for a long time). Perhaps more of an internal tug-of-war between things I want to accomplish and the gains I have made and certain external things that would rather see nothing good come to pass. The gym is as much a way for me to work out and strengthen my body as it is to remind me that I can overcome obstacles that I confront in everyday life. Therefore even when as "the flesh is weak" figuratively speaking the spirit must be confident and strong. Indeed it is really the workings of the self that define how well we live and what we will do in life. So no matter what happens I must continue to do what it is that I want to do, what it is that I said I will do-for MYSELF-regardless of whomever will be pleased with the results or curse them. And as I once read somewhere: "people can only hate you if you have something that they want but can not have." And this would apply to whatever that "something" maybe.

dinner/postgym: 30 pizza rolls, 12 oz orange juice, one 20 oz cup of water.

 

[MrS]

my point was not to be a **** but it makes your log a bit too much effort to zoom through

 

[Being_the_Don]

My Fitness Journal Mon. Nov. 17, 2008- Sat. Nov. 22, 2008

Mon. Nov. 17, 2008

breakfast: 3 ham slices, 1 tblsp mayonnaise, 2 oz orange juice

snack: .25 cup of corn flakes, 10 oz milk, 12 ham slices, 2 tblsp mayonnaise, .1 oz mixed nuts, one 20 oz cup of water

snack/pregym: .2 cup northern beans, 2 ham slices,, green tea

gym:

clean/press: 6 x 1 w/ bar

40 secs rest

clean/press: 1 x 1 at 145 pounds*

* This is 5 pounds more than my previous lifting weight

1 min rest

fbbp: 5 x 1 at 185 pounds

1 min rest

fbbp: 4 x 1 at 205 pounds

25 secs rest

fbbp: 1 x 1 at 245 pounds**

** Yes, 245 pounds!! This is THE most that I have EVER lifted!! :rockon:

10 secs rest

fbbp: 2 x 1 at 245 pounds (but I had some trouble pressing it
back up on the second rep, the spotter had to help me, he said that my arms were trembling a bit)

45 secs rest, water fountain break

clean: 1 x 1 at 145 pounds

4 min rest

decline sit ups (dsu) at steepest angle: 21 x 1 w/ 40 pounds on my chest

1 min rest

dsu: 21 x 1 w/ 40 pounds on my chest

1 min rest, water fountain break

dsu: 15 x 1 w/ 40 pounds on my chest

clean/press: 1 x 1 at 145 pounds held above my head for 7 secs

2 min rest

dumbbell crossover: 2 x 1 right hand w/ 50 pound dumbbell but I didn't feel enthused with the exercise this time

2 min rest

wide grip pull up: 6 x 1

3 min rest

clean: 1 x 1 at 145 pounds

I went to the gym during the afternoon and spent about one hour there. I had a very good workout. I increased the amount of weight on my clean & press. I knew I could go higher this week and I did. But even better was my flat bench barbell press numbers. After completing 4 reps at 205 pounds the gym staffer (who was also my spotter) suggested I add more weight. I decided to see how much above 235 I could press. So I put 245 pounds on the bar. I always lift the bar off the rack unassisted, the spotter is only there to help me if I ran into trouble. The first rep was not easy, I didn't have any trouble lowering the weight, but I had to work hard to press it back up. I felt I could do more, though. So I told the spotter I wanted to do more. I hadn't rested more than 10 secs when I went for another set. The first rep was good, then I went for my second rep, it was hard pressing back up again. I was doing it but barely. The spotter told me to keep going but then helped rack it for me. I was a little disappointed, I asked if he had helped lift the weight and he said that he had because my arms had begun trembling. Still, I did two and a half presses at 245 pounds.


postgym snack: 3 ham slices, .25 cup corn flakes, 10 oz milk

dinner: 13 oz baked
chicken breast, one 20 oz cup of water

Thurs. Nov. 20, 2008

breakfast: 10" polish sausage, 1 ketchup packet, 1 tblsp relish, 1 mustard packet, green tea, one 20 oz cup of water

dinner/pregym: 13 oz baked chicken breast, 1 ketchup packet, 2 oz creamed peas, 2 tblsp peanut butter, 2 oz strawberry ice cream, 2 oz strawberry cake - dessert for a relative's birthday party and I wouldn't miss that for the world , one 20 oz cup of water

gym:

decline barbell bench press (dbbp): 10 x 1 95 pounds *

*This is a new exercise for me

10 secs rest

dbbp: 6 x 1 105 pounds

10 secs rest

dbbp: 6 x 1 135 pounds

10 secs rest

dbbp: 6 x 1 155 pounds

10 secs rest

dbbp: 3 x 1 185 pounds *

* bar kept banging bar holder every time I was at the top of my lift, maybe my balance was off a bit

1 min rest

dbbp: 2 x 1 at 205 pounds *

* same thing again

10 secs rest

dbbp: 1x 1 at 205 pound *

* bar kept hitting the bar holder but the weight itself is easy

1 min rest

clean: 1 x 1 at 160 pounds

1 min rest

clean: 1 x 1 at 160 pounds

10 sec rest

dbbp: 1 x 1 at 205 pounds*

* it happened again

10 secs rest

dbbp: 1 x 1 at 205 pounds*

* and again it happened, it must be a balance issue

I was out of town for most of the day and only had two meals today. When I got home I had dinner and didn't think I'd be getting to the gym but I decided that I should just do it, putting things off is never good. So I went there late this evening with a friend and started a new exercise. I have never done decline barbell bench presses but it was actually very easy pressing the bar upward. I don't know why the bar constantly banged the bar holder on the heavier lifts, though. I'll ask a spotter to watch my form. For some reason I didn't feel that I was working as hard compared to my other bench presses. As for the cleans, I was going to clean and press at 160 just to see if I could do it. Not enough food in my system. I'll do it another time. I was at the gym approximately 30 minutes and all in all it was a decent workout.

postgym snack: nothing this time

Sat. Nov. 22, 2008

breakfast/pregym: one 10 in polish sausage, .15 cup[ corn flakes, 8 oz milk, one ketchup packet, one mustard packet, 1 tblsp relish, one 20 oz cup of water, green tea

gym:

deadlifts: 2 x 1 at 385 pounds *
*I went in raw this time, and it was good

3 min rest

decline barbell bench press (dbbp): 3 x 1 at 205 pounds
bar didn't bang holder this time

1 min rest, water fountain break

dbbp: 3 x 1 at 210 pounds

1 min rest

deadlift attempt x 2

3 min rest

dbbp: 2 x 1 at 215 pounds
bar banged the holder, my balance was off a little

3 min rest, water fountain break

dbbp: 1 x 1 at 215 pounds
bar banged the holder again

I went to the gym first thing this morning because I wanted to get in some deadlifts. I was there about 30 minutes and had two water fountain breaks. Although I'm not back up to where I was during the summer, I'm getting there. The deadlifts were okay, my leg started buckling a little on my second lift but this is the first time in a while that I've lifted above 360 pounds. As for the dbbp, that exercise really is easy for me. I had not even performed this exercise until this week, I had always assumed it would be difficult but I was wrong. Aside from some balance issues at the top of some lifts I'm doing well, and correcting. I did it without a spotter, too (same as with the other day).


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

This entry is made before dinner

 

[Quagmire911]

Nice benching, keep it up!

 

[Being_the_Don]

Nice benching, keep it up!

I had always shied away from the dbbp erroneously thinking it would be an extremely difficult exercise to perform but after doing them this week, I realize that I couldn't have been more wrong. But should they be so easy? Or is it because I'm now lifting much heavier -and at faster rate- on my other benches?

BTW, too bad about the shoulder, first it was your knee and now this. Maybe you should let it heal up into next week instead of exerting it on Monday.

 

[Being_the_Don]

My Fitness Journal Flag this message My Fitness Journal Mon. Nov. 24, 2008 - Sat. Nov

Mon. Nov. 24, 2008

breakfast: .15 cup corn flakes, 8 oz milk, one 10" polish sausage, one 20 oz cup of water, green tea

snack: .10 cup corn flakes, 6 oz milk

snack/pregym: .2 cup pork & beans, one 10" polish sausage, .1 cup green beans, .25 cup corn flakes, 14 oz milk, one 20 oz cup water

gym:

dumbbell barbell bench press (dbbp): 3 x 1 at 215 pounds

1 min rest

clean/press: 6 x 1 w/ bar

1 min rest

clean/press: 6 x 1 w/ bar

2 min rest

clean/press: 1 x 1 at 150 pounds *

* 5 pounds more than last workout, held overhead for 5 secs

1 min rest, water fountain break

dbbp: 1 x 1 at 220 pound*

* 5 pound increase, I got scared a little though so I only did one rep

40 sec rest

pull up (neutral grip): 10 x 1

3 min rest

clean/press: 1 x 1 at 150 pounds

5 min rest, water fountain break

clean: 1 x 1 press attempt failed

4 min rest

clean/press: 1 x 1 at 150 pounds

30 sec rest

dbbp: 1 x 1 at 220 pounds

2 min rest

clean/press: 1 x 1 at 150 pounds, held overhead 10 secs

40 sec rest

dbbp: 1 x 1 at 220 pounds

1 min rest

clean/press: 1 x 1 at 150 pounds, held overhead 10 secs

I went to the gym during the afternoon and was there about 50 min. I increased the weight on my dbbp and overhead presses. I'm glad for this.

This entry is made before dinner.

Tues. Nov. 25, 2008

breakfast: .20 cup waffle crisp, 14 oz milk, one 10" polish sausage, 1 mustard packet, one 20 oz cup of water, 8 gum drops, green tea

snack: .15 cup corn flakes, 10 oz milk, 3 slices wheat bread, 1 tblsp grape jam, 2 tblsp peanut butter,

snack/pregym: 1 chicken patty

gym:

deadlift (dL) attempt: at 405 pounds. I got the bar up to my knees but had to set it down b/c my leg was buckling

2 min rest

dL attempt (failed) at 405 pounds

dbbp: 2 x 1 at 220 pounds

3 min rest

dL attempt failed at 405 pounds

1 min rest

dbbp: 1 x 1 at 220 pounds

3 min rest

clean/press attempt (failed) at 155 pounds

2 min rest

dbbp: 1 x 1 at 220 pounds

10 min rest

dbbp: 1 x 1 at 220 pounds

2 min rest

dbbp: 1 x 1 at 220 pounds

2 min rest, water fountain break

clean: 1 x 1 at 155 pounds

40 secs rest

forward deadlifts: 15 x 1

I went to the gym with a friend during early evening and was there about 50 minutes. Usually I tend not to go to the gym for at least 48 hours after my previous workout but with the holiday coming up my gym will be closed. So I wanted to get there and workout, so I decided to try something new which was deadlift on a weekday. I went in raw and attempted to lift at 405 pounds. I at least got the weight up to my knees which is better than I had with the lower weight for the first few times after my involuntary hiatus. Still, I hadn't rested enough since yesterday's workout and it showed throughout most of my exercises today. All in all it was just an average workout.

dinner/postgym: 13oz baked chicken breast, .6 cup pork & beans, 1 handful of mixed nuts, one 20 oz cup of water

Sat. Nov. 29, 2008

breakfast: 7 oz baked turkey breast in gravy, 3 fish oil gel tabs, 20 oz water, green tea

snack: 7 oz baked turkey breast gravy, small handful of mixed nuts, 3 fish oil gel tabs, 20 oz water

snack/pregym: 1 medium orange

gym:

stationary bike: 13 min fast and slow speeds

1 min rest

squats: 6 x 1 at 95 pounds

1 min rest

6 x 1 at 135 pounds

2 min rest

squats 6 x 1 at 155 pounds

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

1 min rest

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

1 min rest

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

1 min rest

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

1 min rest

forward dips: 20 x 1

1 min rest

regular dips: 12 x 1

1 min rest

forward dips: 12 x 1

2 min rest

squat machine: 6 x 1 at 135 pounds

40 sec rest

squat machine: 6 x 1 at 180 pounds

1 min rest

squat machine: 6 x 1 at 315 pounds

I went to the gym early this afternoon and was there about 1 hour 15 minutes although not all of that time was spent on exercising. When I started out doing regular squats but I still don't like the feeling on my upper back. During a previous workout it had been suggested to me that I could use a squat machine but I was wary of it b/c to me it seemed as if it was not a genuine squat. But I decided to try it out near the end of my gym workout. I squatted as low as it was possible to go and it was relatively easy. Even the 315 pound squat wasn't that bad. The stress is on the shoulders instead of the upper back. I'll be using it for a while.

snack/postgym:

4 oz baked chicken breast in gravy, 3 fish oil gel tabs, 20 oz water

This entry is made before dinner.

 

[mrRuckus]

I just write something like this in my journal if i'm keeping track of rest:

Dips 2MR BWx 5,5,4


2 Min Rest.

Heck of a lot clearer!

 

[Being_the_Don]

I just write something like this in my journal if i'm keeping track of rest:

Dips 2MR BWx 5,5,4


2 Min Rest.

Heck of a lot clearer!

I might use that shorthand,t does take less time to type it up that way now that I think about it.