My fitness journal

[Being_the_Don]

My Fitness Journal Mon. Dec. 1, 2008 - Sat. Dec. 6, 2008

Mon. Dec. 1, 2008

breakfast/pregym: 4 oz oatmeal, 6 oz milk, 1 oz turkey breast, .1 oz mixed nuts, one 20 oz cup of water

gym:

stationary bike: 13 min

1 MR

dbbp: 1 x 215 pounds
dbbp: 3 x 205 pounds

1 MR

wide grip pull ups: 6 x bw

1 MR

dbbp: 3 x 205 pounds

1 MR, water fountain break

ibbp: 8 x 135 pounds

3 MR

dbbp: 4 x 225 pounds

4 MR

ibbp: 4 x 205 pounds

1 MR

dumbbell bent over row: 10 x 80 (right)
10 x 80 (left)

1 MR

dumbbell bent over row: 10 x 80 (right)
10 x 80 (left)

1 MR

dumbbell bent over row: 10 x 80 (right)
10 x 80 (left)

1 MR

reverse pull ups (wide grip): 6 x bw

1 MR

one arm pull ups: 2 x bw (right)
1 x bw (left)
2 x bw (left)

This morning I went to the gym with a friend b/c I knew I'd be busy for the rest of the day and didn't want to put it off. I was there about 50 minutes but didn't get in the kind of workout that I had hoped for. My upper left back started feeling sore this morning so I wasn't able to do any OHP. Time constraints kept me from doing my sit ups, fbbp. But I did well enough.

post gym snack: 1 oz turkey breast, one 20 oz cup of water

This entry is made before dinner.

Wed. Dec. 3, 2008

breakfast: 2 frankfurters, 1 ketchup packet, 1 mustard packet, 1 tblsp relish, .2 oz mixed nuts, one 20 oz cup of water

lunch: 6 oz polish sausage, 1 ketchup packet, 1 mustard packet, 1 tblsp relish, .2 cup oatmeal, 2 fish oil suppl., one 20 oz cup of water

pregym snack: 3 oz polish sausage

gym:

hack squat: 10 x 205 pounds

4 MR

hack squat: 10 x 280 pounds

2 MR

10 x 330 pounds

2 MR, water fountain break

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


4 MR

hack squats: 6 x 330 pound

2 MR

lunges: 2 x 45 pounds in each hand

1 MR

lunges: 2 x 45 pounds in each hand

1 MR

lunges: 2 x 45 pounds in each hand

1 MR

lunges: 2 x 45 pounds in each hand

1 MR

lunges: 2 x 45 pounds

overhead press (OHP): 1 x 150 pounds

2 MR

OHP: 1 x 150 pounds

3 MR

clean: 1 x 150 pounds

1 MR

OHP: 1 x 150 pounds

I went to the gym this afternoon, was there about 55 minutes. I don't like the regular squats so I worked out on the hack squat machine ( I first tried this machine out last weekend), it wasn't a bad exercise. I increased the number of hack squat reps because I wanted to put more emphasis on my legs and glutes. I did the overhead presses because I didn't have time to fit them in last time. I didn't perform any dips, or pull ups because I wanted to try something new then I ran out of time. All in all I had an okay workout.

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

dinner: 10 oz baked pork steak, 2 oz boiled carrots, 1 oz green beans, green tea, one 20 oz cup of water.

Sat. Dec. 6, 2008

breakfast/pregym: 3 oz polish sausage, 3 oz oatmeal, 5 oz milk

deadlifts: 6 x 135 pounds

2 MR

deadlift attempt: 1 x 405 pounds (got it just above the knees so it wasn't a complete lift, my CNS is still adjusting to the load)

2 MR

deadlift attempt at 405 pounds, didn't have the energy to lift it

2 MR, water fountain break

decline barbell bench press (dbbp): 3 x 205 pounds

35 secs rest

forward dips: 20 x bw

35 sec rest

pull ups: 9 x bw

3 MR

dbbp: 3 x 205 pounds

I went to the gym with a friend first thing this morning. wrt my deadlift, I can lift the weight off the floor but my CNS needs to adjust to the load. I wonder if my hack squat will wind up surpassing my deadlifts for the time being. All-in-all I had a decent workout.

postgym snack: 3 oz polish sausage, 2 oz oatmeal, 5 oz milk

This entry is made before dinner.

 

[Quagmire911]

Nearly there with the 400+, next week I hope! Nice weight on the oh press as well.

Have you ever done good mornings btw? Great for training the dead, and it doesn't impact on the body as much.

Keep at it.

 

[Being_the_Don]

Nearly there with the 400+, next week I hope! Nice weight on the oh press as well.

Have you ever done good mornings btw? Great for training the dead, and it doesn't impact on the body as much.

Keep at it.

How do good morning help with deads? I don't even like the feel of the bar on my back when I'm doing squats, so I don't know if I'd be doing good mornings anytime soon. Hmmm, but is there dumbbell variation of this exercise? I might consider them in that case.

 

[Being_the_Don]

My Fitness Journal Mon. Dec. 8, 2008 - Thurs. Dec. 11, 2008

My right knee is a bit sore after yesterday's squats so I decided that instead of going to the gym tomorrow, I'll postpone deadlifts until next week.

Mon. Dec. 8, 2008

breakfast: 3 oz polish sausage, 2 oz pinto beans, one 20 oz cup of water, green tea

snack: 3 oz polish sausage, 1 tblsp peanut butter

snack/pregym: 3 oz polish sausage, 1 oz pinto beans

gym:

clean: 1 x 165 pounds

1 MR clean: 1 x 160 pounds

2 MR

decline barbell bench press (dbbp): 4 x 215 pounds

1 MR

chin ups: 10 x bw

1 MR, water fountain break

dbbp: 4 x 215 pounds

1 MR

pull ups (neutral grip): 7 x 1

1 MR

dbbp: 4 x 215 pounds

1 MR

clean: 1 x 160 pounds

1 MR

clean: 1 x 160 pounds

1 MR

dbbp: 4 x 215 pounds

I only got in ~30 minutes at the gym this afternoon. I had hoped to get in some OHP sets but I wasn't quite ready for 165 pounds.It bummed me out so I just did some cleans, I should have warmed up a little. Ah, but to increase the lift by 15 pounds more than I had been lifting to this point would have been sweet. The other exercises were good but I didn't have enough time today to get in the amount of exercises I normally would have done.

postgym snack: 1.5 oz polish sausage

dinner: 10 oz pork steak, .8 cup pork & beans, .2 oz mixed nuts, one 20 oz
cup of water

Tues. Dec. 9, 2008

breakfast: 3 oz polish sausage, 6 oz oatmeal, 7 oz milk

gym:

clean: 2 x 155 pounds

1 MR

flat bench barbell pres (fbbp): 4 x 205 pounds

1 MR

decline weighted sit ups (dws): 20 x 50 pounds on chest at max decline

25 MR

fbbp: 4 x 205 pounds

1 MR

dws: 13 x 50 pounds

2 MR, water fountain break

dips: 20 x bw

2 MR

fbbp: 4 x 225 pounds

3 MR

dws: 11 x 50 pounds

2 MR

dips: 10 x bw

10 secs

pull ups (close grip): 10 x bw

20 sec rest

incline push ups (feet lower than chest): 15 x bw

20 sec rest

pull ups (close grip): 3 x bw

1 MR

dws: 2 x 50 pounds on chest

45 sec rest

dips: 10 x bw

no rest

incline push ups: 15 x bw

4 MR, water fountain break

fbbp: 3 x 245 pounds (better than my first lift at this weight 11/17/2008)


1 MR

1 arm pull ups (right): 1 x bw
1 arm pull ups (left): 1 x bw

2 MR

pull ups (close grip): 3 x bw

5 MR

clean: 2 x 155 pound

2 MR

dips: 10 x bw

no rest

incline push ups: 15 x bw

This afternoon I went to the gym with a friend, I was there about 85 pounds. I had a good workout w/ the exception of the clean/press. Again I had intended to lift more than my average 150 pounds but obviously I hadn't recovered from yesterday's attempts. The fbbp was very good at 245 pounds, getting three of them up at the end of my workout. Also, I was watching the gym staffer who often spots me on my bench presses showing another guy how to do a dip/incline push up workout. So I decided to test it out for myself and it was good. Sort of a conditioning exercise, I'd say. It was a very good. (BTW, this is the first time I've actually done "inclined" push ups. In the past I erroneously used this term to describe a push up variation in which I placed my feet in a chair and pushed myself up from the floor. From now on I'll call those "chair push ups".)

postgym snack: .2 cup pork & beans, 18 oz chicken patty, .1 oz mixed nuts

dinner: 5 oz baked turkey meat w/ gravy, 13 oz baked chicken breast, 2 oz green beans, green tea, one 20 oz cup of water

Thurs. Dec. 11, 2008

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

lunch: 15 miniature pizza rolls, green tea, one 20 oz cup of water

snack/pregym: 3 oz polish sausage, one large hard boiled egg,
one 20 oz cup of water

gym:

hack squat: 10 x 180 (four 45 pound plates)

10 sec rest

dumbbell row: 10 x 85 pounds (right)
10 x 85 pounds (left)

1 min rest

hack squat: 10 x 270 pounds (six 45 pound plates)

45 secs rest

dumbbell row: 10 x 85 (right)
10 x 85 (left)

2 min rest, water fountain break

hack squat: 10 x 360 (eight 45 pound plates)

10 sec rest

dumbbell row: 10 x 85 pounds (right)
10 x 85 pounds (left)

3 min rest

1 x 450 pounds (ten 45 pound plates)*

* I started doubting myself when I added up how much I was lifting. I thought to myself "Am I really pushing this much weight?"

dumbbell row: 10 x 85 pounds (right)
10 x 85 pounds (left)

3 min rest

hack squat: 3 x 450 (ten 45 pound plates)

I went to the gym this afternoon, spent about 30 minutes there.
Just counting the plates I lifted a heckuva lot of weight. I squatted as low as possible (like the ATG if it was a regular squat). I concentrated on legs and back today and didn't allow for quite as much rest between sets. I feel good about what I did today.

postgym snack: 3 oz polish sausage, one 10 oz cup of water

This entry is made before dinner.

 

[Quagmire911]

Can you lay out your rough routine, I'd be interested to see it. Like:

Monday

Bench
Rows
Etc

 

[Being_the_Don]

My Fitness Journal Extra Day Sat. Dec. 13, 2008

Sat. Dec. 13, 2008

I decided to go to the gym this afternoon to get in some dead lifts. I should have stayed home


breakfast: 4 oz polish sausage, 1 ketchup packet, .5 medium orange, 8 mixed nuts, green tea, one 20 oz cup of water

snack/pregym: one large turkey leg (baked), 6-8 mixed nuts, two mini 3 Musketeers,
4 Hershey's kisses

gym:

deadlifts: 6 x 225 pounds

3 MR

deadlift attempt at 405 pounds x 2: I wasn't feeling it.

declined weighted sit ups (dws): 20 x 50 pounds some guy had been using the bench
before me and it was only set at the next to steepest angle. I didn't know that until after I did the first set.

1 MR

dws: 20 x 50 pounds at steepest angle

2 MR

dws: 5 x 50 pounds

I was there for about 20 minutes. I really went there for the deadlifts, but I didn't get further than one set this time. When I went to lift at 405 pounds, the right end of the bar was coming up but not the left side. I waited a few minutes then got ready to go again but same thing. So I did some dws then put the weights up and came home. I had one water fountain break while I was there.

postgym snack: .5 medium orange, one tblsp peanut butter

This entry is made before dinner.

 

[Being_the_Don]

Can you lay out your rough routine, I'd be interested to see it. Like:

Monday

Bench
Rows
Etc

You aren't able to see it in my weekly logs? I start the week with chest and upper back and shoulders by performing benches, OHP and pull ups. Midweek is shoulders, chest and legs by performing the lunges (now adding in hack squats) and dips; depending on whether or not I'm bored I add in pull ups. The end of the week is reserved for dead lifts. But really if I'm bored I'll switch out a particular exercise and do something else just as long as it still works the muscle group for that given day.

lol! On a side note, I've noticed that many guys here have trouble understanding my log entries I didn't know gym terminology before logging my journal here. I write them mostly to keep track for myself, so I must be careful not to revise the terminology too much. It's to keep me motivated. Of course, I know that sometimes I get terminology mixed up and when I realize the mistake I correct it and make a notation for you all. If you read my previous entries I put the reps before the set so for bench presses I would write 3 x 1 at 225 pounds. Now I write 3 x 245 pounds with reps and the weight lifted. I used to write incline push ups to describe the exercise wherein my feet were higher than my head. Now I will just describe them as "chair" push ups and the true inclined push up (which I started earlier this week) is when my upper body is higher than my feet ie my feet are planted on the floor. And finally "pull ups" for me is when my palms face me and "chin ups" are when my palms face away. I like this way of recording the pull ups and chin ups so I'm going to keep this terminology as is.

I hope this helps. And as always, guys, thanks for the advice and support. Starting a journal and posting it here on H & F helps keep me motivated. But if there are ways to make the logs clearer let me know and I'll make clearer descriptions if possible.

 

[kickureface]

holy buggers u are one strong fvcker! a 450 hack squat. is this the machine or barbell?

what did you say about the 405 dl? some abbreviation i didn't get 'dws?/

 

[Being_the_Don]

holy buggers u are one strong fvcker! a 450 hack squat. is this the machine or barbell?

what did you say about the 405 dl? some abbreviation i didn't get 'dws?/

I'm using a hack squat machine like this one

http://www.expertvillage.com/video/2529_gym-strength-machine-hack-squat.htm

As for the deadlifts, a couple of months back I lifted 410 pounds off the floor but was unable to fully stand upright. Then my deadlift weights went down a bit. I'm now trying to get a complete lift at 405 pounds but at the present time I'm only getting the weight up to my knees. "dws" is decline weighted sit ups.

On a side note, I reviewed an earlier entry where I called "dbbp" dumbbell barbell bench press. I know that action makes no sense (I wouldn't use dumbbells and barbells simultaneously on any exercise). The correct description is the decline barbell bench press. When I make the quick notations in my notebook I alternate between abbreviations and fully writing out the exercise. But then when I log it in here I might have another thought in mind and substitute one for the other. If I don't catch the error in time the log will show the mistype instead.

 

[Being_the_Don]

My Fitness Journal Mon. Dec. 15, 2008 - Sat. Dec. 20, 2008

Mon. Dec. 15, 2008

breakfast: 4 oz polish sausage, handful of mixed nuts, one 20 oz cup of water

lunch/pregym: turkey frozen dinner, 5 mini pizza rolls, one medium orange, .1 oz mixed nuts, one 20 oz cup of water

gym: chest, back and shoulders

clean: 2 x 150 pounds

2 MR

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

1 MR

clean/press: 1 x 150 pounds 7 secs hold

1 MR

dbbp: 4 x 225 pounds

30 secs rest

clean/press: 1 x 150 pounds

40 sec rest

clean/press: 1 x 150 pounds

1 MR

dbbp: 2 x 230 pounds*

* this is the heaviest amount lifted on this exercise

15 secs rest

clean: 1 x 150 pounds

1 MR

pull ups (close grip): 10 x bw

1 MR, water fountain break

one arm pull ups: 2 x bw (right)
2 x bw (left)

clean/press: 1 x 150 pounds 3 sec hold

10 sec rest

clean/press: 1 x 150 pounds 11 sec hold

1 MR

dbbp: 2 x 230 pounds

1 MR

clean/press: 1 x 150 pounds

I went to the gym late this afternoon and was there about 35 minutes. I increased the weight on my decline barbell bench press and did so without the aid of a spotter. A couple of weeks ago when I asked the gym staffer to spot me at 225 pounds on this exercise, it was the first he knew that I was already doing dbbp's. He said that this exercise should be easy for me and pointed out the level of difficulty with respect to the various bench presses. According to him (from least difficult to most difficult) was the decline barbell bench press, flat bench barbell bench press and then the inclined barbell bench press. Well, now my dbbp is within 15 pounds of my flat barbell bench press numbers. I also took less time between my workout sets and even got two clean/presses overhead with only 10 secs between the reps. I had a good workout today.

postgym snack: 5 mini pizza rolls

Thurs. Dec. 18, 2008

breakfast: two 4 oz polish sausages, one medium orange, handful of mixed nuts, one 20 oz cup of water

snack: 4 oz polish sausage

snack/pregym: 4 oz polish sausage, green tea

gym: legs, abs and back (dumbbell works abs and back)

hack squats: 10 x 225 (four 45 pound plates, four ten pound plates, two 2.5 pound plates)

3 MR

dumbbell rows: 10 x 90 pounds (right)
10 x 90 pounds (left)

40 secs rest

hack squat: 10 x 270 pounds (six 45 pound plates)

10 secs rest

dumbbell rows: 10 x 90 (right)
10 x 90 (left)

30 secs rest

hack squat: 10 x 360 pounds (eight 45 pound plates)

10 secs rest

dumbbell rows: 10 x 90 pounds (right)
10 x 90 pounds (left)

1 min rest, water fountain break

hack squat: 10 x 450 pounds (ten 45 pound plates)

1 MR

dumbbell row: 10 x 90 pounds (right)
10 x 90 pounds (left)

3 MR

hack squat: 10 x 450 pounds (10 45 pound plates)

20 sec rest

dumbbell rows: 10 x 90 pounds (right)
10 x 90 pounds (left)

5 MR, water fountain break

hack squat: 3 x 495 pounds (ten 45 pound, four ten pound and two 2.5 pound plates)*
* This is 45 pounds more than last week

I went to the gym late afternoon and was there about 40 minutes. I concentrated on legs and back today. Regarding my hack squats, I increased the reps and amount lifted first by increasing the reps from 3 reps last week to 10 reps this week at 450 pounds. Then I did three reps at 495 pounds. These last three were admittedly harder and I didn't want to overstress my body. I varied my rests from 10 secs to 5 minutes because the heavier lifts were intended to challenge me. I also increased the weights on the dumbbell rows this week. I had a good workout all in all.

postgym: 4 oz polish sausage, one mustard packet, one ketchup packet, one 20 oz cup of water

I will have polish sausage and oatmeal w/ milk for dinner tonight.

Sat. Dec. 20, 2008

breakfast: 4 oz polish sausage, one 20 oz cup of water

snack/pregym: 2 oz polish sausage, .3 cup oatmeal, 6 oz milk

gym: legs and chest

deadlifts: 6 x 225 pounds

10 MR

deadlift attempts: 2 x 405 pounds no good

15 MR

deadlift attempt: 2 x 385 pounds no good

3 MR

decline barbell bench press: 4 x 225 pounds

1 MR

decline barbell bench press: 4 x 230 pounds

2 MR

decline barbell bench press: 3 x 235 pounds *

* This is more weight than my previous lifts at this exercise

1 MR

decline barbell bench press: 4 x 235 pounds

I went to the gym this morning to get in some deadlifts, I was there about 40 minutes. Lifting at 225 was easy for me but then I put on enough to lift at 405 but couldn't lift the weight off the floor. After two attempts at this, I decreased the weight to 385 but still nothing. I think my body is still recovering from the hack squats of last Thursday. I may have to allow more time between squats and deadlifts from now on because I want to continue to incerase the weights on my deadlifts. I did the dbbp's to just get in some form of exercise considering the fact that I was at the gym. I did a good job, my weights continue to increase on this exercise.

postgym snack: .2 cup oatmeal, 4 oz milk

This entry is made before dinner.

 

[shaunuk]

getting strong man, good sh1t keep up the good work.

 

[Being_the_Don]

getting strong man, good sh1t keep up the good work.

Thanks, it's coming along.

 

[Being_the_Don]

My Fitness Journal Mon. Dec. 22, 2008 - Sat. Dec. 27, 2008

This was a short week because of the holidays.

Mon. Dec. 22, 2008

breakfast: 4 oz polish sausage, .1 oz mixed nuts, one 20 oz cup of water

snack/pregym: 4 oz polish sausage, .3 cup oatmeal, 8 oz milk

gym:

clean/press: 1 x 150 pounds barely held it overhead

2 MR

incline barbell bench press (ibbp): 4 x 155 pounds

1 MR

ibbp: 2 x 175 pounds

1 MR

clean/press: 1 x 150 10 secs hold overhead

1 MR, water fountain break

ibbp: 1 x 185 pounds

1 MR

clean/press: 1 x 150 pounds 10 sec hold

1 MR

pull ups (close grip): 10 x bw

1 MR

clean: 1 x 150 pounds

1 MR

clean: 1 x 150 pounds

1 MR, water fountain break

clean attempt at 150 pounds, barely to chest

1 MR

pull ups (close grip): 10 x bw

2 MR

clean/press: 1 x 150 pounds, 20 sec hold

1 MR

pull ups (close grip): 10 x bw

1 MR

clean attempt at 150 pounds not to chest

5 MR

side bends: 25 r x 80 pounds
25 l x 80 pounds

2 MR

side bends: 15 r x 80 pounds
15 l x 80 pounds

1 MR

side bends: 10 r x 80
10 l x 80 pounds

decline weighted sit ups: 25 x 50 pounds on my chest

1 MR

clean: 1 x 150 pounds

1 MR

clean: 1 x 150 pounds

1 MR

clean: 1 x 150 pounds

I went to the gym with some friends late in the afternoon and was there about 1 h 35 minutes although I wasn't working out all that time. I had an okay workout, though.

postgym snack: soft serve ice cream cone

This entry is made before dinner.

Sat. Dec. 27, 2008

breakfast: 5 oz turkey leg, .2 oz mixed nuts, one 20 oz cup of water

snack/pregym: 7 oz cured pork ham, 1 slice wheat bread, 4 tsp mayonnaise, 1 fish oil
suppl., one 20 oz cup of water

gym: today's focus was on legs, chest, shoulders and upper back

hack squat: 10 x 225 pounds (four 45 pound plates, four 10 pound plates, two 2.5 pound plates)

10 sec rest

regular dips: 20 x bw

15 secs rest

inclined push ups: 20 x bw

1 MR

hack squats: 10 x 270 pounds

2MR

10 x 270 pounds

1 MR

hack squat: 10 x 360 pounds (eight 54 pound plates)

1 MR, water fountain break

hack squat: 10 x 450 pounds (ten 45 pound plates)

3 MR, water fountain break

hack squat: 5 x 540 pounds (twelve 45 pound plates)*

* This is a new personal record for me

30 sec rest

pull ups (close grip): 10 x bw

2 MR, water fountain break

pull ups (close grip): 10 x bw

began to feel a bit light headed, some stomach irritation, too. I had to sit down-this is the first time I've ever sat down to rest during a workout

I went to the gym at midday and was there about 35 minutes or so. I wanted to get in some squats today. I decided to just forego squatting at 495 pounds and went straight up to 540 pounds. If you note my log, I'm steadily increasing the weights by increments of 90 pounds per set. Anyway, I was really feeling it on those squats but I didn't want to overdo it so I stopped at 5 reps. That might have been what caused me to feel sort of weak and queasy toward the end of my workout, also I didn't have a lot of sugar in my system so that probably wasn't good for me either. But I lifted 540 pounds!!! That is more weight than I have ever lifted in the past. I'm very happy for this accomplishment. Now I've got to get my deadlifts up there, too.

postgym snack: 2 oz cured pork ham, 1 oz biscuit, 3 oz Hawaiian punch (I needed the sugar), 1 tsp mayonnaise

This entry is made before dinner.

 

[EFFORT]

congrats on the record

 

[ProDJ26]

GOOD SH1T

 

[Being_the_Don]

My Fitness Journal Mon. Dec. 29, 2008 - Sat. Jan. 3, 2009

Mon. Dec. 29, 2008

breakfast: 2 oz polish sausage, mixed green peas and carrots, 6 Reese's miniature peanut butter cups, one ketchup packet, one 20 oz cup of water

snack/pregym: 2 oz polish sausage, 1 oz pork & beans, .3 cup oatmeal, 8 oz milk, one ketchup packet

gym:

decline barbell bench press (dbbp): 4 x 205

3 MR

clean/press attempt: 1 x 155 pounds (I got the bar to my temple but not overhead)

2 MR

clean: 1 x 155 pounds

1 MR

dbbp: 4 x 225

1 MR

clean attempt at 155 pounds

3 MR

clean attempt at 155

20 sec rest

clean attempt at 155 pounds

2 MR, water fountain break

dbbp: 3 x 235 pounds

I didn't do so well today. I went to the gym late this afternoon planning to flat bench press and get in some OHP's. But I didn't see anyone there who was capable of spotting me so the fbbp's were out. As for the OHP, after my first attempt I felt a mild headache and wasn't able to do any better for the rest of the time I was there. Disgusted with my lack of progress I decided to call it a day.

postgym snack: .3 cup oatmeal, 6 oz milk

This entry is made before dinner.

Fri. Jan. 2, 2009

breakfast: 6 slices deli ham, .1 oz mixed nuts, 2 tblsp mayonnaise, 6. 75 oz HiC orange juice, one 20 oz cup of water,

snack/pregym: 6 slices deli ham, .1 oz mixed nuts, 2 tblsp mayonnaise, 4 oz meatloaf, 1 ketchup packet, 10 gum drops, one medium orange, one 20 oz cup of water

gym: I focused on back, legs and biceps today

hack squat: 10 x 270 pounds

1 MR

hack squat: 10 x 360 pounds

1 MR

dumbbell row: 10 x 90 pounds (right) *
10 x 90 pounds (left)

* This is 5 pounds more than my previous weight with this exercise

hack squat: 10 x 450 pounds

10 sec rest

dumbbell row: 10 x 90 (right)
10 x 90 (left)

1 MR, water fountain break

hack squat: 10 x 540 pounds *

* I increased it by five reps from last week

30 sec rest

dumbbell row: 10 x 90 (right)
10 x 90 (left)

2 MR

hack squat: 10 x 585 pounds* (including twelve 45 pound plates, four 10 pound plates, two 2.5 pound plates)

* It was intense as heck but I did it. I had prepared myself to do 5 reps but as I was pushing the fourth one, I decided to go for ten and I did

1 MR, water fountain break

dumbbell row: 10 x 90 (right)
10 x 90 (left)

10 MR

dumbbell wrist curl attempt at 45 pounds (right hand): I just wasn't feeling it, I was still too tired

10 MR

one arm pull ups (right): 5 x bw
(left): 1 x bw
(left, gloved): 3 x bw

Late this afternoon I went to the gym with a friend and was there about 1 h 15 minutes. I wanted to get in some exercises since the gym had been closed yesterday. I was pleased with my hack squats, I increased the number of reps and weight lifted. This is my new game: see just how many 45 pound plates I can add to each side of the bar. Right now I'm up to twelve of them. This is fun. The one downside to this is that I had to sit down again. It happened after I completed the set at 585 pounds. I never had to sit down before last week when I did those 5 reps at 540 pounds. I felt a little light headed this time, too. I really don't know quite how much time passed after that so I'm assuming it was ten minutes; it might have been a bit longer, I don't know. Then I tried to do some wrist flexes but to be honest, I could barely hold the dumbbell so I set it back on the floor and rested some more. The pull ups using my right arm were relatively easy, though. I rarely do them as it is and I haven't done 5 reps in a while so it was good.

post gym snack: 6 ham slices, 1 tblsp. mayonnaise, 8 gum drops, one miniature Reese's peanut butter cup

dinner: 10 oz pork steak, .8 cup pork & beans, one ketchup packet, green tea, one 20 oz cup of water

I noticed that after I got home I wanted to eat candy. I did eat gum drops and a small peanut butter cup. After those were gone I looked at some other candy including a Snicker's bar, Reese's peanut butter cups (regular two pack) that I've had for the past two years. Those two are the last of a lot of candy that I had been eating several years ago. I hold onto them to remind myself to stop when I might be eating candy. When I look at them my candy craving goes away. It's been harder since last September but I'm glad I didn't eat any more candy today. The exercises might have had something to do with it today, I don't know. Candy is my weakness but I can control my urge. I'm okay now.

Sat. Jan. 3, 2009

breakfast: 4 oz pork steak, .3 cup pork & beans, 1 ketchup packet, .1 oz mixed nuts, one 20 oz cup of water

snack/pregym: 6 ham deli slices, 1 tblsp mayonnaise, 2 Cadbury chocolate creme eggs, one Cadbury chocolate marshmellow egg, 3 oz polish sausage, one ketchup packet, green tea, one 20 oz cup of water

gym: I focused on conditioning exercises, taking it easy lifting mostly at body weight

pull ups (close grip): 6 x bw

2 MR

forward dips (triceps): 20 x bw

2 MR

regular dips: 12 x bw

2 MR, water fountain break

inclined push ups: 20 x bw

2 MR

flat bench barbell press (fbbp): 2 x 205

1 MR

regular dips: 10 x bw
(no rest)
inclined push ups: 20 x bw

1 MR, water fountain break

chin ups (wide grip): 3 x bw

1 MR

pull ups (close grip): 1 x bw
2 x bw

1 MR

regular dips: 10 x bw

1 MR

inclined push ups: 20 x bw

1 MR

pull ups (close grip): 10 x bw

2 MR, water fountain break

regular dips: 10 x bw
inclined push ups: 20 x bw

1 MR

pull ups (neutral grip): 7 x bw

I went to the gym with a friend this afternoon, I was there about 1 h 15 minutes. I took it easy today focusing primarily on body weight exercises, light conditioning. I had a good workout.

postgym snack: .25 cup corn flakes, 10 oz milk, 5 ham slices

This entry is made before dinner.

 

[Being_the_Don]

Congrats! I admire you for sticking with it...you've logged now for 5 months...very impressive. :rockon:

Yes, I have been doing these for a while now. It's part of my lifestyle now. I'm glad I found this site, though, because it helps keep me motivated seeing as I come in weekly to log my progress.

 

[Being_the_Don]

GOOD SH1T

Thanks. You're making progress, too. Your deadlifts are catching up to mine now. That gives me incentive to keep on improving. :rockon:

 

[Being_the_Don]

No Fitness Journal Updates This Week

I took the week off so I don't have anything to report. I'm hitting the gym again tomorrow.

 

[Being_the_Don]

My Fitness Journal Mon. Jan. 12, 2009 - Thurs. Jan. 15, 2009

Mon. Jan. 12, 2009

breakfast: 3 oz polish sausage, two ketchup packets, two mustard packets, 3 tblsp peanut butter, one 20 oz cup of water

snack: 1.5 oz polish sausage, one ketchup packet, one mustard packet, 4 oz pound cake, one 20 oz cup of water

snack/pregym: 3.5 oz polish sausage, 5 pieces chocolate candy, one 20 oz cup of water

gym: I foused on chest, upper back and biceps today

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

2 MR

clean/press: 1 x 155 pounds (raised it overhead but not fully extended)

2 MR

dbbp: 4 x 225

2 MR, water fountain break

clean: 1 x 155 pounds

1 MR

pull ups (close grip): 10 x bw

25 secs rest

chin ups (shoulder width): 2 x bw

2 MR

dbbp: 2 x 255 pounds

4 MR

chin ups (shoulder width): 10 x bw

5 MR

dbbp: 3 x 255 pounds*

* This is a new personal record for this exercise

I went to the gym with a friend early this evening. I had been feeling okay most of the day but about 40 minutes before I planned to go to the gym I started feeling very sleepy. I don't know what the heck was going on. The thing is when I got to the gym I was so out of it that between sets I was practically asleep while standing. For my OHP I got the bar over my head today but since my arms weren't fully extended I don't count it as a complete rep. I need to improve on this. About the only exercise that was a stand out was the dbbp in which I lifted at 255 pounds. I was talking to the staffer who often spots me on my heavier bench lifts about increasing my fbbp to 260 pounds. He reacted as if I was undercutting myself remarking that I can do a lot better than that. And I was just thinking about getting to that weight this week. But I didn't do the flat bench at all today b/c I was just too tired. Next time I will do it.

postgym/dinner: 9 oz pork steak, .8 oz pork & beans, 4 or 5 trail mix, two 20 oz cups of water

Tues. Jan. 13, 2009

breakfast: .2 cup pork & beans, 3 oz polish sausage, .1 oz trail mix, one 20 oz cup of water

snack: 1.5 oz polish sausage, 1 ketchup packet, 1 mustard packet, one 20 oz cup of water

snack/pregym: .5 oz polish sausage, 4 tblsp peanut butter, .1 cup corn flakes, 5 oz milk, 1 ketchup packet, 1 mustard packet

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

flat bench barbell press (fbbp): 4 x 205

1 MR

pull ups (close grip): 10 x bw

3 MR

chin ups (shoulder width): 6 x bw

5 MR, water fountain break

fbbp: 2 x 225

5 MR

fbbp: 2 x 225

4 MR

regular dips: 10 x bw

stationary lunges w/o weights (demo for friend): 5 (r leg)
5 (l leg)

side bends: 30 x 100 pounds in each hand

1 MR

side bends: 30 x 100 pounds in each hand

1 MR

side bends: 10 x 100 pounds in each hand

1 MR

side bends: 10 x 100 pounds in each hand

1 MR

side bends: 10 x 100 pounds in each hand

1 MR

side bends: 10 x 100 pounds in each hand

I went to the gym with a friend late this afternoon and was there about 1 hour. My shoulders were sore from last night which struck me as kind of odd since I didn't work out that much during that workout. My right arm fatigued twice as I was pressing up at 225 pounds. That PO'd me a lot. But the side bends were good, I rarely do them and it's been a long time since I worked out w/ 100 pound dumbbells in each hand during this exercise.

dinner/postgym: 13 oz baked chicken breast, 2 oz string green beans, 2 oz canned sliced potatoes, 1 ketchup packet, one 20 oz cup of water

Thurs. Jan. 15, 2009

breakfast: 3.5 oz polish sausage, 1 mustard packet, one ketchup packet, .25 cup corn flakes, 12 oz milk

snack: 1.7 oz polish sausage, 4 tblsp peanut butter, one 20 oz cup of water

snack/pregym: 1.5 oz polish sausage, 0.2 cup oatmeal, 5 oz milk

gym: This evening I concentrated on legs and back

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: 10 x 540 pounds

2 MR, water fountain break

hack squat: 10 x 540

2 MR

hack squat: 10 x 630 pounds * (fourteen 45 pound plates)

* my best yet

45 secs rest

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

2 MR

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

2 MR

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

This evening I went to the gym with a friend and was there about 35 minutes, I had two water fountain breaks. I knew that I wasn't going to have a lot of time to workout this evening so I went straight for the hack squat machine. Also, I just kept focused on completing all of the sets for that exercise before moving on to the dumbbell rows, if you note my routine in previous sessions I would do a hack squat set then dumbbell row then back to hack squat. I was less tired this evening so maybe the straight sets had something to do with it, I don't know. Still, I had a really good workout and lifted TEN reps at 630 pounds!!! :cheer:

dinner/postgym: 11 oz baked chicken breast, .1 cup macaroni & cheese, .1 oz trail mix, one ketchup packet, green tea, one 20 oz cup of water

Sat. Jan. 17, 2009

I'm not going to the gym today, I'll likely do some push ups at home this time. I don't want to push my luck what with the cold weather and all. The temps were so frigid Thursday night that following my workout in the gym I experienced mild coughing and I don't want to be sidelined with a cold b/c I remember what it did to me the last time (that started with a bit of a cough, too). I wanted to get in my deadlifts today but I can do 'em next time. All in all it was an okay week w/ Thursday's 630 pound hack squats rounding everything out quite nicely.