Dead Lift: worked up to 475x6+1+1+1
Front Squat: worked up to 245x6+2+2+2
Hill Sprints: x8
Abs: four minutes of bullshit
It's a beautiful day today and West Allis Barbell is open for business. I love training outside. Just being in the open air really gets me motivated. Music doesn't hurt either.
Tomorrow is the big BBQ. I'm pretty excited about it. On the menu: burgers, brats, hot dogs, wings, and lots of beers. That and some great friends is all you need for a great BBQ.
Song of the Day:
"In the Barbecue is any four footed animal -- be it mouse or mastodon -- whose dressed carcass is roasted whole.... at its best it is a fat steer, and must be eaten within an hour of when it is cooked. For if ever the sun rises upon Barbecue, its flavor vanishes like Cinderella's silks, and it becomes cold baked beef -- staler in the chill dawn then illicit love." -William Allen White
Saturday, May 29, 2010
Friday, May 28, 2010
Winner Winner Chicken Dinner
The results are in. I am victorious. It was never really in doubt, but still oh so sweet. Here are the final tallies.
Starting (3.29.10)
Weight: 216.1 lbs.
Bodyfat %: 16.5%
Fat Mass: 35.6 lbs.
Lean Body Mass: 180.5 lbs.
Ending (5.28.10)
Weight: 208.8 labs.
Bodyfat %: 12.1%
Fat Mass: 25.3 lbs.
Lean Body Mass: 183.5 lbs.
That's a drop of 10 pounds of fat and an increase of three pounds in lean body mass. I'll take that any day.
Although I'm happy with the results if/when I diet again that are a few things I will do differently. I think I started my calories too low. Diets need to be progressive. Your body is going to adapt to whatever you are giving it. Eventually all diets will stall out. When this happens tweaks need to be made. If you start too low then you really have no where to go. Starting high and assessing progress and making small changes to keep the fat loss train rolling is definitely the way to go.
I definitely wasn't 100% on with my diet either. I drank my ass off a few times and pigged out a few times. I had fun though so I don't have any regrets with that.
Tonight we are going to Hooter's in Brookfield to celebrate. I've been there once in the past. That time there was definitely some talented waitresses...except for ours. She was wearing a regular cotton T-shirt like any schlub wears. Not the standard Hooter's Uniform. I was like, "Hey, I want 15% off....that shirt." That's not true. I'm a total gentleman. But still, a T-shirt?
Starting (3.29.10)
Weight: 216.1 lbs.
Bodyfat %: 16.5%
Fat Mass: 35.6 lbs.
Lean Body Mass: 180.5 lbs.
Ending (5.28.10)
Weight: 208.8 labs.
Bodyfat %: 12.1%
Fat Mass: 25.3 lbs.
Lean Body Mass: 183.5 lbs.
That's a drop of 10 pounds of fat and an increase of three pounds in lean body mass. I'll take that any day.
Although I'm happy with the results if/when I diet again that are a few things I will do differently. I think I started my calories too low. Diets need to be progressive. Your body is going to adapt to whatever you are giving it. Eventually all diets will stall out. When this happens tweaks need to be made. If you start too low then you really have no where to go. Starting high and assessing progress and making small changes to keep the fat loss train rolling is definitely the way to go.
I definitely wasn't 100% on with my diet either. I drank my ass off a few times and pigged out a few times. I had fun though so I don't have any regrets with that.
Tonight we are going to Hooter's in Brookfield to celebrate. I've been there once in the past. That time there was definitely some talented waitresses...except for ours. She was wearing a regular cotton T-shirt like any schlub wears. Not the standard Hooter's Uniform. I was like, "Hey, I want 15% off....that shirt." That's not true. I'm a total gentleman. But still, a T-shirt?
Thursday- Upper Body
Standing Press: 155x6+2+2+2
V-Grip Chin: 50x6+2+2+2
Close Grip Bench: 215x6+2+2+2
Bar Curls: 125x6+2+2+2
Prowler
Not much to report on today. Session went well. Weights are steadily improving. The diet ends tomorrow so hopefully my lifts will really start to take off. I've been neglecting my rolling out at the end of my sessions lately and I'm paying for it now. From my hip to my ankle my entire right side is a-throbbin'. I usually end my workouts about 20 minutes before my next training session starts so I don't have time. And I'm usually dead tired from the conditioning. Well it's time to make time.
Song of the Day:
“How shall we learn to know ourselves? By reflection? Never; but only through action. Strive to do thy duty; then you shall know what is in thee.” -Johann Wolfgang von Goethe
V-Grip Chin: 50x6+2+2+2
Close Grip Bench: 215x6+2+2+2
Bar Curls: 125x6+2+2+2
Prowler
Not much to report on today. Session went well. Weights are steadily improving. The diet ends tomorrow so hopefully my lifts will really start to take off. I've been neglecting my rolling out at the end of my sessions lately and I'm paying for it now. From my hip to my ankle my entire right side is a-throbbin'. I usually end my workouts about 20 minutes before my next training session starts so I don't have time. And I'm usually dead tired from the conditioning. Well it's time to make time.
Song of the Day:
“How shall we learn to know ourselves? By reflection? Never; but only through action. Strive to do thy duty; then you shall know what is in thee.” -Johann Wolfgang von Goethe
Wednesday, May 26, 2010
The Starting Path to Hugeness
As I type this there are just about 47 hours left in my diet. At ten bells on Friday morning we'll be doing the final weigh-in and body comp check. My guess right now is that I'll be somewhere in the 12-14% range. This is the level of body fat that I'm going to try to keep throughout my gaining weight. If I feel like I'm getting a little too soft then I'll switch things up a bit. But, we'll cross that bridge when/if I get to it. Anyways I've mapped out my starting diet and here goes.
Heavy Training Day
Meal 1: 3 eggs, 2 egg whites, 1.5 cups oats, orange, banana
Meal 2: Peanut Butter Jelly Time
Meal 3: 8 oz lean meat (tuna, ground beef, chicken, turkey, etc.), 8 oz. veggies, ~50 grams carbs (oats, rice, potatoes, etc.)
Meal 4: Peanut Butter Jelly Time
Meal 5: same as meal 3
Meal 6: 2 scoops protein, 1 tbsp PB
Pre Workout: 1 scoop whey, 5 grams creatine
Post Workout: 1 scoop whey, 2 scoops weight gainer (50 grams carbs, 17 grams protein, 4 grams fat)
Non Heavy Training Days
Meal 1: 3 eggs, 2 egg whites, 1 cup oats, orange, banana
Meal 2: PBJ
Meal 3: 8 oz lean meat, 8 oz veggies
Meal 4: PBJ
Meal 5: same as meal 3
Meal 6: 2 scoops protein, 1 tbsp PB
On my heavy training days I'll be getting around 3,000 calories. On my non heavy training days it'll be around 2,500. The difference will be mostly carbohydrates being dropped on my non heavy training days. I'm going to start with this and assess as I go. I may even start a little bit lower than this just because this is more food than I am used to eating and I don't want to put any bad weight on right away. Whenever one embarks on a gaining diet there will inevitably be some fat gain. But if it is done correctly it can be kept to a minimum. This is what I'm going for. I'm going to give myself 1-2 cheat meals per week. This will mostly be after training on the weekends. They are going to be a lot of fun. I'm going to be taking on some of Milwaukee's local food challenges. Hopefully I will be defeating Milwaukee's local food challenges. I'm stoked.
Again my goal is to get as strong as possible while slowly moving my weight towards the 230 range. I'm planning on this taking me a while. I've got my eye on a December 3 return to competition and I'd like to be in the 220's by then. I'm just going to take it one day at a time and stay as consistent as possible.
As for right now I'm feeling good, I think my recovery is starting to come back, and I'm excited to get going on this new challenge.
“Appetite comes with eating; the more one has, the more one would have.” -French Proverb
Heavy Training Day
Meal 1: 3 eggs, 2 egg whites, 1.5 cups oats, orange, banana
Meal 2: Peanut Butter Jelly Time
Meal 3: 8 oz lean meat (tuna, ground beef, chicken, turkey, etc.), 8 oz. veggies, ~50 grams carbs (oats, rice, potatoes, etc.)
Meal 4: Peanut Butter Jelly Time
Meal 5: same as meal 3
Meal 6: 2 scoops protein, 1 tbsp PB
Pre Workout: 1 scoop whey, 5 grams creatine
Post Workout: 1 scoop whey, 2 scoops weight gainer (50 grams carbs, 17 grams protein, 4 grams fat)
Non Heavy Training Days
Meal 1: 3 eggs, 2 egg whites, 1 cup oats, orange, banana
Meal 2: PBJ
Meal 3: 8 oz lean meat, 8 oz veggies
Meal 4: PBJ
Meal 5: same as meal 3
Meal 6: 2 scoops protein, 1 tbsp PB
On my heavy training days I'll be getting around 3,000 calories. On my non heavy training days it'll be around 2,500. The difference will be mostly carbohydrates being dropped on my non heavy training days. I'm going to start with this and assess as I go. I may even start a little bit lower than this just because this is more food than I am used to eating and I don't want to put any bad weight on right away. Whenever one embarks on a gaining diet there will inevitably be some fat gain. But if it is done correctly it can be kept to a minimum. This is what I'm going for. I'm going to give myself 1-2 cheat meals per week. This will mostly be after training on the weekends. They are going to be a lot of fun. I'm going to be taking on some of Milwaukee's local food challenges. Hopefully I will be defeating Milwaukee's local food challenges. I'm stoked.
Again my goal is to get as strong as possible while slowly moving my weight towards the 230 range. I'm planning on this taking me a while. I've got my eye on a December 3 return to competition and I'd like to be in the 220's by then. I'm just going to take it one day at a time and stay as consistent as possible.
As for right now I'm feeling good, I think my recovery is starting to come back, and I'm excited to get going on this new challenge.
“Appetite comes with eating; the more one has, the more one would have.” -French Proverb
Tuesday- Skwat
Squat: 415x6+2+2+2
Hack Squat: 265x6+2+2+2
Leg Press Calf Raise: 3x12
Cable Crunch Downs: 3x12
Truck Pull/Push: 2x30 yards ea.
Another good session in the bank. Squats felt pretty good although I could tell my form was starting to break down towards the end. When I'm going for max weight I don't get to bent out of shape about this. If your form doesn't break down a little, then it's not a max weight.
If you don't know what a hack squat is, it is something like a behind the back deadlift. The bar starts on the ground and I stand in front of it so the bar is touching my calves. I then squat down grab the bar and stand up with it. The position of the bar and the position of my knees puts most of the stress on my quads. Right where I want it.
The interns, James and Jace, and I hooked up the rope to the tow hooks on my truck. We then took turns pulling it 30 yards then pushing it 30 yards. Two was more than enough to put some fire in my lungs and forearms.
Later today I'm going to post about upcoming diet modifications since the fat loss challenge is rapidly coming to a close. And not a moment too soon.
Song of the Day:
“You don't learn to hold your own in the world by standing on guard, but by attacking and getting well hammered yourself”
-George Bernard Shaw
Hack Squat: 265x6+2+2+2
Leg Press Calf Raise: 3x12
Cable Crunch Downs: 3x12
Truck Pull/Push: 2x30 yards ea.
Another good session in the bank. Squats felt pretty good although I could tell my form was starting to break down towards the end. When I'm going for max weight I don't get to bent out of shape about this. If your form doesn't break down a little, then it's not a max weight.
If you don't know what a hack squat is, it is something like a behind the back deadlift. The bar starts on the ground and I stand in front of it so the bar is touching my calves. I then squat down grab the bar and stand up with it. The position of the bar and the position of my knees puts most of the stress on my quads. Right where I want it.
The interns, James and Jace, and I hooked up the rope to the tow hooks on my truck. We then took turns pulling it 30 yards then pushing it 30 yards. Two was more than enough to put some fire in my lungs and forearms.
Later today I'm going to post about upcoming diet modifications since the fat loss challenge is rapidly coming to a close. And not a moment too soon.
Song of the Day:
“You don't learn to hold your own in the world by standing on guard, but by attacking and getting well hammered yourself”
-George Bernard Shaw
Monday, May 24, 2010
Monday- Bench-ish
Decided to go back to training four days per week. Once the diet is over I'm going to be trying to slowly build up to about 230 lbs. This is being done with my power lifting goals in mind. I feel I will be much stronger at this weight. When it comes time to compete I'll take advantage of the 24 hour weigh in rules, dehydrate down to 220, then come back up in time for the meet and lift at a body weight of 230. This is done a lot in power lifting and strongman. Is it fair? If everyone does it I guess so. Am I "technically" lifting in the 220 weight class if I actually weigh 230? No, but if someone actually cares that much to raise a stink about it they are probably not all that strong to begin with. But I digress. I'll be outlining my diet to gain weight later this week.
Bench: 245x6+2+2+2
Inverted Row: 50x6+2+2+2
Dips: 50x6+2+2+2
Zottman Curls: 45x6+2+2+2
Sledgehammer: 10x10 on each side (various hits)
Here is how I'm going to out line my training schedule.
Monday: Horizontal Press, Horizontal Pull, Pipes, Conditioning (optional)
Tuesday: Squat, Quad Exercise, Cows, Abs, Conditioning (optional)
Wednesday: Off or light cardio
Thursday: Vertical Press, Vertical Pull, Pipes, Conditioning (optional)
Friday: Off or light cardio
Saturday: Deadlift, Quad Exercise, Cows, Abs, Conditioning (optional)
Sunday: Off
This set up will let me train each body part twice per week while also keeping my total volume in check. Right now my recovery is in the toilet being in a caloric deficit. If it comes back and I feel that I can handle some extra volume I'll add some exercises. But this is what I'm starting with.
Jake stopped by today and asked if I had my meals planned out for after the diet. I admitted I've been giving it a lot of thought. Friday night is Hooter's night. I'll probably stop at Pick N' Save on my way home and pick up some goodies. Saturday morning I'm thinking about making huge-ass skillet breakfast. Eggs, sausage, bacon, salsa, onions, green peppers, and whatever else I might fancy all cooked together. Probably wash it down with some chocolate milk and a few doughnuts. After that I'm all ears if anyone has any suggestions. I've already thought about pizza, burritos, buffets, and the like. I want some outside-the-box ideas. I'm only giving myself Friday night and Saturday to binge so I'm going to make the most of it.
Song of the Day:
"Gluttony is not a secret vice." -Orson Welles
Bench: 245x6+2+2+2
Inverted Row: 50x6+2+2+2
Dips: 50x6+2+2+2
Zottman Curls: 45x6+2+2+2
Sledgehammer: 10x10 on each side (various hits)
Here is how I'm going to out line my training schedule.
Monday: Horizontal Press, Horizontal Pull, Pipes, Conditioning (optional)
Tuesday: Squat, Quad Exercise, Cows, Abs, Conditioning (optional)
Wednesday: Off or light cardio
Thursday: Vertical Press, Vertical Pull, Pipes, Conditioning (optional)
Friday: Off or light cardio
Saturday: Deadlift, Quad Exercise, Cows, Abs, Conditioning (optional)
Sunday: Off
This set up will let me train each body part twice per week while also keeping my total volume in check. Right now my recovery is in the toilet being in a caloric deficit. If it comes back and I feel that I can handle some extra volume I'll add some exercises. But this is what I'm starting with.
Jake stopped by today and asked if I had my meals planned out for after the diet. I admitted I've been giving it a lot of thought. Friday night is Hooter's night. I'll probably stop at Pick N' Save on my way home and pick up some goodies. Saturday morning I'm thinking about making huge-ass skillet breakfast. Eggs, sausage, bacon, salsa, onions, green peppers, and whatever else I might fancy all cooked together. Probably wash it down with some chocolate milk and a few doughnuts. After that I'm all ears if anyone has any suggestions. I've already thought about pizza, burritos, buffets, and the like. I want some outside-the-box ideas. I'm only giving myself Friday night and Saturday to binge so I'm going to make the most of it.
Song of the Day:
"Gluttony is not a secret vice." -Orson Welles
Sunday, May 23, 2010
It's The Freakin' Weekend
Split up one session into two due to time constraints. The first part was done on Saturday in Illinois with Lance, with the second on Sunday at West Allis Barbell. The time constraints were created due to Wisconsin being one gigantic construction zone. I usually take US 45 down to Libertyville to avoid paying the toll. The drive is also a little nicer with some nice farm scenery. When I got to Union Grove all of a sudden the road was being repaved and I had to detour back to I-94. I then had to take a detour off of the detour due to more construction.
When I got into Illinois I had to take Highway 41 because I didn't have any cash to pay the tolls and I've already used the two freebies that the Illinois Tollway gives you each year. I've never liked driving on 41. It's the quintessential image of bland urban sprawl. If you weren't watching the signs you'd go through four or five different towns and not even know it. With all this my 65-70 minute drive turned into two hours. Bullshit.
DL: 475x3+3+3
Front Squat: 225x6+2+2+2
Standing Calf: 380ishx6+2+2+2
Bar Curls: 128x6+2+2+2
Jump Rope: 1000 skips
Weather is beautiful today. Working out in the garage is a nice change of pace from always being in a gym. I can blast whatever music I want, I can take my shirt off, I can swear, I can spit on the ground, and I can have total focus since it's usually just me. Perfect.
Song of the Day:
“The day, water, sun, moon, night - I do not have to purchase these things with money.” -Titus Maccius Plautus
When I got into Illinois I had to take Highway 41 because I didn't have any cash to pay the tolls and I've already used the two freebies that the Illinois Tollway gives you each year. I've never liked driving on 41. It's the quintessential image of bland urban sprawl. If you weren't watching the signs you'd go through four or five different towns and not even know it. With all this my 65-70 minute drive turned into two hours. Bullshit.
DL: 475x3+3+3
Front Squat: 225x6+2+2+2
Standing Calf: 380ishx6+2+2+2
Bar Curls: 128x6+2+2+2
Jump Rope: 1000 skips
Weather is beautiful today. Working out in the garage is a nice change of pace from always being in a gym. I can blast whatever music I want, I can take my shirt off, I can swear, I can spit on the ground, and I can have total focus since it's usually just me. Perfect.
Song of the Day:
“The day, water, sun, moon, night - I do not have to purchase these things with money.” -Titus Maccius Plautus
Thursday, May 20, 2010
Thursday- Upper Body
Standing Press: 155x6+2+2+2
Weighted Chins: 50x6+2+2+2
DB Bench: 100sx6+2+2+2
Chest Supported Row: 90x6+2+2+2
Straight Bar Skull Crusher: 95x6+2+2+2
Prowler
Great session today. Went through the warmup with the interns James and Jace. We all pushed the prowler outside. It was too gorgeous of a day not to do something outside. The prowler was hard, but definitely worth it.
All my numbers were slightly higher than the last time I did this workout about 10 days ago. I cannot complain with that.
On a different note, today I went to spit my gum out in a garbage can and saw a wrapper for PRETZLE M&M's! Why was I not informed of these? Is my consumption of mass media that low that I completely missed any and all advertisements for this new nugget of awesomeness? My diet is over in eight days and for that Friday night and Saturday I'm going to let myself eat whatever I damn well please. I'm even going to get a few KFC Double Downs. As a matter of fact I've been thinking a lot about what I'm going to eat. Nic, Matt, and I decided to go to Hooter's the night the competition is over. I'm thinking wings, a cheeseburger, maybe some nachos, and a bunch of beers. Probably some dessert on the way home as well. It's going to be sweet. And all the more sweeter because I'm going to stick to my guns this weekend and not cheat. Weekdays are easy, weekends I'm in the lion's den. Not easy.
Song of the Day:
“We must embrace pain and burn it as fuel for our journey.” -Kenji Miyazawa
Weighted Chins: 50x6+2+2+2
DB Bench: 100sx6+2+2+2
Chest Supported Row: 90x6+2+2+2
Straight Bar Skull Crusher: 95x6+2+2+2
Prowler
Great session today. Went through the warmup with the interns James and Jace. We all pushed the prowler outside. It was too gorgeous of a day not to do something outside. The prowler was hard, but definitely worth it.
All my numbers were slightly higher than the last time I did this workout about 10 days ago. I cannot complain with that.
On a different note, today I went to spit my gum out in a garbage can and saw a wrapper for PRETZLE M&M's! Why was I not informed of these? Is my consumption of mass media that low that I completely missed any and all advertisements for this new nugget of awesomeness? My diet is over in eight days and for that Friday night and Saturday I'm going to let myself eat whatever I damn well please. I'm even going to get a few KFC Double Downs. As a matter of fact I've been thinking a lot about what I'm going to eat. Nic, Matt, and I decided to go to Hooter's the night the competition is over. I'm thinking wings, a cheeseburger, maybe some nachos, and a bunch of beers. Probably some dessert on the way home as well. It's going to be sweet. And all the more sweeter because I'm going to stick to my guns this weekend and not cheat. Weekdays are easy, weekends I'm in the lion's den. Not easy.
Song of the Day:
“We must embrace pain and burn it as fuel for our journey.” -Kenji Miyazawa
Tuesday, May 18, 2010
Tuesday- Lower Body
We've got some new interns in and I've been taking them through the warm-up before I/we work out. Killing two birds with one stone. I teach them the warm-up and I am forced to actually do a decent warm-up for myself. That's called "Getting shit done."
Squat: worked up to 405x6+2+2+2
RDL: worked up to 328x6+2+2+2
Leg Press Calf Raise: 3x12
Pipes: some set and reps
Abs: Arm pumps for 3x50
Tire Flips: 10 sets of 4
Good session today. I'm glad my lower body strength is sticking around. The squats were just right. Not sure I could have done more on the six, or any more cluster sets. Good starting point. There are 11 days left in the diet. I weighed 211 today. I'm actually kind of happy about this. I'm definitely leaner and with a higher body weight I may have actually done things just right to drop fat and add a little muscle in the process. We will see on the 28th.
Song of the Day:
"My witness is the empty sky." -Jack Kerouac
Squat: worked up to 405x6+2+2+2
RDL: worked up to 328x6+2+2+2
Leg Press Calf Raise: 3x12
Pipes: some set and reps
Abs: Arm pumps for 3x50
Tire Flips: 10 sets of 4
Good session today. I'm glad my lower body strength is sticking around. The squats were just right. Not sure I could have done more on the six, or any more cluster sets. Good starting point. There are 11 days left in the diet. I weighed 211 today. I'm actually kind of happy about this. I'm definitely leaner and with a higher body weight I may have actually done things just right to drop fat and add a little muscle in the process. We will see on the 28th.
Song of the Day:
"My witness is the empty sky." -Jack Kerouac
Saturday, May 15, 2010
Saturday- Upper Body
I trained early this morning with Lance today. Like 5 am start time early. Whenever I know I'm going to lift early like this I usually don't sleep very well the night before. I'm usually jacked up and sleep very lightly. I think it's my body saying, "Don't you dare oversleep. You've got iron to move." Despite the lack of sleep we were there bright-eyed and bushy-tailed.
Bench: 185x6, 205x6, 225x6, 240x6+2+2+2
Inverted Row: +25x6, +35x6, +45x6+2+2+2
DB Standing Press: 50x6, 55x6, 60x6+2+2+2
Lat Pull Down: worked to 20 plates + orange bandx6+2+2+2
Dips: +25x6, +45x6, +65x6+2+2+2
Sledgehammer Tabata
Great session this morning. Bench was hard as hell but it will be a good starting point. I'm going to have to figure something out for the lat pulls because I had to have Lance put his foot on top of the weight stack to add extra resistance. Dips felt good and I look forward to getting stronger on them.
On a side note Lance and I have been training together since college. One of my favorite things about training with him is the way he encourages whoever he is spotting. He usually yells, "Come on!" a bunch of times. It's not what he says, though. It's how he says it. It sounds a lot like a very disappointed father yelling at his son. The inflection in his voice makes you picture a dad who is a big sports nut who wants his kid to be good at baseball but the kid only wants to sit on the ground and pick dandelions. Punch, drink, cry.
Song of the Day:
“I'm not afraid of storms, for I'm learning how to sail my ship.”
-Louisa May Alcott
Bench: 185x6, 205x6, 225x6, 240x6+2+2+2
Inverted Row: +25x6, +35x6, +45x6+2+2+2
DB Standing Press: 50x6, 55x6, 60x6+2+2+2
Lat Pull Down: worked to 20 plates + orange bandx6+2+2+2
Dips: +25x6, +45x6, +65x6+2+2+2
Sledgehammer Tabata
Great session this morning. Bench was hard as hell but it will be a good starting point. I'm going to have to figure something out for the lat pulls because I had to have Lance put his foot on top of the weight stack to add extra resistance. Dips felt good and I look forward to getting stronger on them.
On a side note Lance and I have been training together since college. One of my favorite things about training with him is the way he encourages whoever he is spotting. He usually yells, "Come on!" a bunch of times. It's not what he says, though. It's how he says it. It sounds a lot like a very disappointed father yelling at his son. The inflection in his voice makes you picture a dad who is a big sports nut who wants his kid to be good at baseball but the kid only wants to sit on the ground and pick dandelions. Punch, drink, cry.
Song of the Day:
“I'm not afraid of storms, for I'm learning how to sail my ship.”
-Louisa May Alcott
Thursday, May 13, 2010
Thursday- Lower Body
Deadlift: worked up to 485x5+1+2+1
Front Squat: worked up to 245x6+2+2+2
Leg Press Calf Raises: 4.5 plates x6+2+2+2
Bar Curls: 115x6+2+2+2
Bar Rollouts: 3x12
It's been mad long since I've done front squats and they are going to be kicking my ass (and quads) come tomorrow. It's a good thing there aren't any stairs at NX Level or I would for sure be falling down them. Deadlift I went a little too heavy and it turned into an epic fail. I was kind of embarrassed, but no one really knew I didn't get the reps that I wanted to. Either way, it's a good place to start at. Live and learn. I just hope I can walk and bend my knees to some degree tomorrow.
Song of the Day:
“Deliver me from Swedish furniture.
Deliver me from clever art...
...May I never be complete.
May I never be content.
May I never be perfect.”
-Chuck Palahniuk
Front Squat: worked up to 245x6+2+2+2
Leg Press Calf Raises: 4.5 plates x6+2+2+2
Bar Curls: 115x6+2+2+2
Bar Rollouts: 3x12
It's been mad long since I've done front squats and they are going to be kicking my ass (and quads) come tomorrow. It's a good thing there aren't any stairs at NX Level or I would for sure be falling down them. Deadlift I went a little too heavy and it turned into an epic fail. I was kind of embarrassed, but no one really knew I didn't get the reps that I wanted to. Either way, it's a good place to start at. Live and learn. I just hope I can walk and bend my knees to some degree tomorrow.
Song of the Day:
“Deliver me from Swedish furniture.
Deliver me from clever art...
...May I never be complete.
May I never be content.
May I never be perfect.”
-Chuck Palahniuk
Wednesday, May 12, 2010
Tuesday- Upper Body
I'm going to be switching directions in a few weeks after my diet is over. I want to slowly add weight to my frame without adding a lot of fat. I'm going to be playing around with some different strategies and seeing which way I want to go. At the end of the day, all of the different ways that have been proposed over the years to add muscle are all effective to a degree. It's all about progressively adding weight to the bar and/or doing more reps with that weight. Effort and consistency are two intangibles that if not present, nothing will work.
For my first go at it I'm going to try cluster sets. The premise of this program is to work up to a 6RM and then do three cluster sets of 2. If you're unfamiliar with cluster sets I'll explain. On military press, for instance, I worked up to a weight that I could do six times and no more. I then rack the weight, wait 30 seconds, then do another set of two. I do this two more times and I'm done. Each workout on this program has 5 different body parts/movements with all of them ending with a cluster set. Here is my workout from yesterday.
Military Press: worked up to 150x6+2+2+2
Cable Chest Press: worked up to 16 platesx6+2+2+2
Weighted Chin-Up: worked up to 35x6+2+2+2
Chest Supported Row: worked up to 85x6+2+2+2
Close Grip Bench: worked up to 205x6+2+2+2
Each time I repeat the workout it would be my goal to increase the weight used for the cluster set. This won't happen, but over time there will be an upward trend in not only strength, but also size.
It's Wednesday as I type this and I'm not really all that sore. In my hard copy log I wrote in how hard I perceived each exercise to be. I'm pretty sure I have room to go up on almost all of the lifts. Either way I'm liking it so far. It's an intense heavy workout and it doesn't take more than 90 minutes to complete. Always a plus.
Song of the Day:
“Enthusiasm is the mother of effort, and without it nothing great was ever achieved.” -Ralph Waldo Emerson
For my first go at it I'm going to try cluster sets. The premise of this program is to work up to a 6RM and then do three cluster sets of 2. If you're unfamiliar with cluster sets I'll explain. On military press, for instance, I worked up to a weight that I could do six times and no more. I then rack the weight, wait 30 seconds, then do another set of two. I do this two more times and I'm done. Each workout on this program has 5 different body parts/movements with all of them ending with a cluster set. Here is my workout from yesterday.
Military Press: worked up to 150x6+2+2+2
Cable Chest Press: worked up to 16 platesx6+2+2+2
Weighted Chin-Up: worked up to 35x6+2+2+2
Chest Supported Row: worked up to 85x6+2+2+2
Close Grip Bench: worked up to 205x6+2+2+2
Each time I repeat the workout it would be my goal to increase the weight used for the cluster set. This won't happen, but over time there will be an upward trend in not only strength, but also size.
It's Wednesday as I type this and I'm not really all that sore. In my hard copy log I wrote in how hard I perceived each exercise to be. I'm pretty sure I have room to go up on almost all of the lifts. Either way I'm liking it so far. It's an intense heavy workout and it doesn't take more than 90 minutes to complete. Always a plus.
Song of the Day:
“Enthusiasm is the mother of effort, and without it nothing great was ever achieved.” -Ralph Waldo Emerson
Sunday, May 9, 2010
Happy Mother's Day!
I want to wish all the mothers out there a wonderful and happy Mother's Day. Today is the day we recognize and thank our mothers for all they've done for us. From bringing us into this world, cautioning that they can take us out of it, and everything in between, they do it all.
My own mother Cindy has bent over backwards for my sister and I in the past. I'm sure I'm not even cognizant of all the things she's done for us. She's driven us, challenged us, and loved us unconditionally no matter what happens. I couldn't have asked for a better mother than her. Love you Mom.
Seeing as how I forgot to post my training from yesterday here is what I did.
Squat: 325x5, 375x5, 425x5
Good Mornings: 4x10
GH Hypers: 3x10
w/ Weighted Bridge Holds: 3x:30
Everything felt heavy today. Not really sure why. I wasn't up super early, I had a decent amount of carbs in my system, and my mind wasn't elsewhere. Just one of those days I guess. I was just happy to get the weights on squat, hit some auxiliary and some abs and go on and git.
Song of the Day:
“A mother is not a person to lean on but a person to make leaning unnecessary” -Dorothy Canfield Fisher
My own mother Cindy has bent over backwards for my sister and I in the past. I'm sure I'm not even cognizant of all the things she's done for us. She's driven us, challenged us, and loved us unconditionally no matter what happens. I couldn't have asked for a better mother than her. Love you Mom.
Seeing as how I forgot to post my training from yesterday here is what I did.
Squat: 325x5, 375x5, 425x5
Good Mornings: 4x10
GH Hypers: 3x10
w/ Weighted Bridge Holds: 3x:30
Everything felt heavy today. Not really sure why. I wasn't up super early, I had a decent amount of carbs in my system, and my mind wasn't elsewhere. Just one of those days I guess. I was just happy to get the weights on squat, hit some auxiliary and some abs and go on and git.
Song of the Day:
“A mother is not a person to lean on but a person to make leaning unnecessary” -Dorothy Canfield Fisher
Friday, May 7, 2010
Friday
Since I had my first client at 7am reschedule on me I decided to get some training in. When life gives me lemons you best believe I'm making some bomb-ass Lemonade. Tons of sugar.
Cybex: 30 minutes of intervals
Barbell Shrugs: 3x15
w/ Reverse Hypers: 3x12
Face Pulls: 3x12
w 2 Up 1 Down Leg Curls: 3x6 each leg
Incline Treadmill: 15 minutes
I'll probably hit up another 30 minutes of cardio and some abs later this afternoon. Nothing fancy, just doing what I got to do to be a champion. There are exactly three weeks left in our competition. Even though I feel I'm comfortably in the lead I still want to see what I am capable of in these last couple of weeks. No letting off the gas. Time to get serious.
Song of the Day:
Song starts at about :28
“The doer alone learneth.” -Friedrich Nietzsche
Cybex: 30 minutes of intervals
Barbell Shrugs: 3x15
w/ Reverse Hypers: 3x12
Face Pulls: 3x12
w 2 Up 1 Down Leg Curls: 3x6 each leg
Incline Treadmill: 15 minutes
I'll probably hit up another 30 minutes of cardio and some abs later this afternoon. Nothing fancy, just doing what I got to do to be a champion. There are exactly three weeks left in our competition. Even though I feel I'm comfortably in the lead I still want to see what I am capable of in these last couple of weeks. No letting off the gas. Time to get serious.
Song of the Day:
Song starts at about :28
“The doer alone learneth.” -Friedrich Nietzsche
Thursday, May 6, 2010
Thursday- Bench
Bench: worked up to 230x10
Dips: 3x10 w 35#
Rope Chin Ups: 3x10 @ BW
Heavy Bag Rope Pull/ Carry: x4
I was pleasantly surprised by the bench today. Just another example that I feel I'm going about this weight loss the right way. Not a whole lot else going on in my world. My truck is running, my house is standing, and today the sun is shining. No complaints from this guy.
Song of the Day:
“Behind this face that appears so impassive Hell's tides continually run” -Walt Whitman
Dips: 3x10 w 35#
Rope Chin Ups: 3x10 @ BW
Heavy Bag Rope Pull/ Carry: x4
I was pleasantly surprised by the bench today. Just another example that I feel I'm going about this weight loss the right way. Not a whole lot else going on in my world. My truck is running, my house is standing, and today the sun is shining. No complaints from this guy.
Song of the Day:
“Behind this face that appears so impassive Hell's tides continually run” -Walt Whitman
Wednesday, May 5, 2010
Tuesday- DL
DL: worked up to 452x10
GH Hyper: 3x10
Abs: 3 sets
Prowler
I was not expecting to get ten reps on my last set of deadlifts. I set out to get the set reps of five but ended up going for broke and got ten. This a very good sign along with my bench numbers that I'm still retaining my strength. Currently I'm down about 8 pounds and I feel that most, if not all, of it is fat. I lost a little bit of water at the beginning, but thats to be expected. I'm going to keep doing what I'm doing until progress stops and then change it. We've got about 3.5 weeks left and I think I'm comfortably in the lead. I'm pretty sure both Nic and Matt have gained weight. We shall see May 28th.
Song of the Day:
“If you start to take Vienna - take Vienna” -Napoleon Bonaparte
GH Hyper: 3x10
Abs: 3 sets
Prowler
I was not expecting to get ten reps on my last set of deadlifts. I set out to get the set reps of five but ended up going for broke and got ten. This a very good sign along with my bench numbers that I'm still retaining my strength. Currently I'm down about 8 pounds and I feel that most, if not all, of it is fat. I lost a little bit of water at the beginning, but thats to be expected. I'm going to keep doing what I'm doing until progress stops and then change it. We've got about 3.5 weeks left and I think I'm comfortably in the lead. I'm pretty sure both Nic and Matt have gained weight. We shall see May 28th.
Song of the Day:
“If you start to take Vienna - take Vienna” -Napoleon Bonaparte
Sunday, May 2, 2010
Weekend Recap
This weekend was a very bittersweet one. Friday I drove up to Wausau for my great aunt Arlyle's funeral. She passed last week from cancer. Although I saw her rather infrequently I always remember her with a smile on her face. She and my great uncle Violis were always very welcoming and kind people. The service was a very nice celebration of a life well lived. She will definitely be missed.
Thursday and Saturday bookended the weekend with punk rock shows. Thursday Lance, Eric, and I went to see NOFX. Opening for them was Teenage Bottle Rocket. I haven't listened to much TBR but from what I heard they are a really good band. NOFX put on an awesome show. They played a lot of stuff that you would find on a greatest hits album and even The Decline in its 18 minute entirety. Right when we got there Eric went straight to the pit. Two minutes later he comes rushing back with some kid in his arms who is bleeding profusely from the head. Apparently the kid fell and cracked his skull and Eric helped him to the back of the venue to get medical treatment. Eric is an all-American hero ladies and gentlemen.
Saturday I trained before I headed down to Illinois. It was the last day of my deload week. The only thing worth mentioning is I worked up to 275x5 on squat. Other than that, very low key.
Saturday's concert was in Chicago at a club called the Beat Kitchen. It's a small rock club connected to a bar. It's also a sweet place to see a punk show. We went to see The Cobra Skulls with The Reaganomics and Dear Landlord opening. All three bands kicked ass. I would highly recommend all of them, especially The Cobra Skulls. The best part of the night was after the show when Paddy from Dillinger Four took shots with us at the bar. We also had a few beers with the guys from The Reaganomics. Paddy is a punk rock legend for those in the know. Dillinger Four is based out of Minneapolis and are one of the best punk bands around today. All of them are very nice guys. There's a certain camaraderie in punk rock that you don't really see in other types of music. For the most part the guys in the bands just like to party and play music while pretty much all the fans like to party and listen to music. It's a perfect match.
Song of the Day:
“The proper function of man is to live, not to exist. I shall not waste my days in trying to prolong them. I shall use my time.”
-Jack London
Thursday and Saturday bookended the weekend with punk rock shows. Thursday Lance, Eric, and I went to see NOFX. Opening for them was Teenage Bottle Rocket. I haven't listened to much TBR but from what I heard they are a really good band. NOFX put on an awesome show. They played a lot of stuff that you would find on a greatest hits album and even The Decline in its 18 minute entirety. Right when we got there Eric went straight to the pit. Two minutes later he comes rushing back with some kid in his arms who is bleeding profusely from the head. Apparently the kid fell and cracked his skull and Eric helped him to the back of the venue to get medical treatment. Eric is an all-American hero ladies and gentlemen.
Saturday I trained before I headed down to Illinois. It was the last day of my deload week. The only thing worth mentioning is I worked up to 275x5 on squat. Other than that, very low key.
Saturday's concert was in Chicago at a club called the Beat Kitchen. It's a small rock club connected to a bar. It's also a sweet place to see a punk show. We went to see The Cobra Skulls with The Reaganomics and Dear Landlord opening. All three bands kicked ass. I would highly recommend all of them, especially The Cobra Skulls. The best part of the night was after the show when Paddy from Dillinger Four took shots with us at the bar. We also had a few beers with the guys from The Reaganomics. Paddy is a punk rock legend for those in the know. Dillinger Four is based out of Minneapolis and are one of the best punk bands around today. All of them are very nice guys. There's a certain camaraderie in punk rock that you don't really see in other types of music. For the most part the guys in the bands just like to party and play music while pretty much all the fans like to party and listen to music. It's a perfect match.
Song of the Day:
“The proper function of man is to live, not to exist. I shall not waste my days in trying to prolong them. I shall use my time.”
-Jack London
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