ohp
40x3
50x3
60x3
70x3
Tuesday, May 17, 2011
Monday, May 16, 2011
Depressed
BW 214
Bench
135x5
155x5
175x5
195x12
New max of 237
Power clean
60x1
80x1
82.5
85
87.5
90
92.5
Called it there. This is going very well
Squats
60x5
80x5
100x5
112.5x6 Belted
New max of 135 kg
Called it here, heads just not in it.
Bench
135x5
155x5
175x5
195x12
New max of 237
Power clean
60x1
80x1
82.5
85
87.5
90
92.5
Called it there. This is going very well
Squats
60x5
80x5
100x5
112.5x6 Belted
New max of 135 kg
Called it here, heads just not in it.
Thursday, May 12, 2011
Heads not in it
BW 216.4
BF %18.5
Power snatch
40
60
65
67.5
70
72.5x0
Deadlift
135x5
225x5
315x5
385x8 straps+ belt
New max is 450
Gravitron wide grip FG pull ups
80x2 sets
Not bad
GHR hands on head
3 3 2
Head's just not in it left here
BF %18.5
Power snatch
40
60
65
67.5
70
72.5x0
Deadlift
135x5
225x5
315x5
385x8 straps+ belt
New max is 450
Gravitron wide grip FG pull ups
80x2 sets
Not bad
GHR hands on head
3 3 2
Head's just not in it left here
Wednesday, May 11, 2011
Fasted LISS
BW 215
bf%18.5
Bah humbug
Elliptical hill climb ~42 minutes 500 Cal burned
Did the whole thing wearing a hoody, sweated like a pig.
bf%18.5
Bah humbug
Elliptical hill climb ~42 minutes 500 Cal burned
Did the whole thing wearing a hoody, sweated like a pig.
Tuesday, May 10, 2011
Blah
BW 217
bf%18.8
Ohp
20kgx20
40x5
50x5
62.5x5 belted
Just missed the 6th rep, how sad
Dead stop press+80lbs of chains, 3 links up
40
45
47.5
50
52.5x0 I think
40x3
Pull ups
20lb chainx1 2 3*2
Pretty easy actually
GHR sit ups
10kgx6 5 5
Inc. swiss bar press
135x8
155x8 8 6
Not bad
Swiss bar row
60+40lb chainsx5/5/5
Easy
Intervals 10 minutes on the elliptica. This sucked legs felt leaden.
bf%18.8
Ohp
20kgx20
40x5
50x5
62.5x5 belted
Just missed the 6th rep, how sad
Dead stop press+80lbs of chains, 3 links up
40
45
47.5
50
52.5x0 I think
40x3
Pull ups
20lb chainx1 2 3*2
Pretty easy actually
GHR sit ups
10kgx6 5 5
Inc. swiss bar press
135x8
155x8 8 6
Not bad
Swiss bar row
60+40lb chainsx5/5/5
Easy
Intervals 10 minutes on the elliptica. This sucked legs felt leaden.
Monday, May 9, 2011
Depression
BW 218.4
bf%19.4
Power clean
40
60
80
85
90x0
80x5x1
easy
Pull ups
1 2 3 4 Easy
Squats
40x5
60x5
80x5
100x1
Add belt
115x5 Terrible, Max remains at 134kg
GHR sit ups
Rd band chokedx7
Less chokedx7
Leg press up to
500x5
bf%19.4
Power clean
40
60
80
85
90x0
80x5x1
easy
Pull ups
1 2 3 4 Easy
Squats
40x5
60x5
80x5
100x1
Add belt
115x5 Terrible, Max remains at 134kg
GHR sit ups
Rd band chokedx7
Less chokedx7
Leg press up to
500x5
Saturday, May 7, 2011
Blah
BW 218
BF 18.8%
Had a half gallon of milk last night. Too much sugar
Hotrox*2
Coffee*1
Elliptical hill climb 45 minutes
Was hard to keep my HR 150+. Good adaptations.
BF 18.8%
Had a half gallon of milk last night. Too much sugar
Hotrox*2
Coffee*1
Elliptical hill climb 45 minutes
Was hard to keep my HR 150+. Good adaptations.
Friday, May 6, 2011
Yada yada
Bw 212
bf 18% by BIA
Hotrox*2
coffee*1
Fasted LISS, walked a mile
Later
Hotrox*2
20g whey+5g BCAA
Bench
135x5
BTN press
40x5
45x5
47.5x5
50x4
40x6
Inc. Dumbell press
50x3 sets Nothing really noteworthy
Pec deck rear delt super set
100x2 sets
Elliptical intervals*10 minutes
Home and 20g whey+5g BCAA
bf 18% by BIA
Hotrox*2
coffee*1
Fasted LISS, walked a mile
Later
Hotrox*2
20g whey+5g BCAA
Bench
135x5
BTN press
40x5
45x5
47.5x5
50x4
40x6
Inc. Dumbell press
50x3 sets Nothing really noteworthy
Pec deck rear delt super set
100x2 sets
Elliptical intervals*10 minutes
Home and 20g whey+5g BCAA
Thursday, May 5, 2011
Easy does it
Diet Rockstarx1
20g whey + 5g BCAA
power snatch
40
60x1 1 1 1
65x1 1 1
67.5x0
Deadlifts
67.5x5
100x5
125x5
CDL+80lbs chain
100kgx7
Ab machine
whole stackx5x5
130x25
GHR
5 5 5 5
Pretty easy
some gravitron pull ups nothing big.
split squats 10 minutes
85/85
Pathetic
20g whey + 5g BCAA
power snatch
40
60x1 1 1 1
65x1 1 1
67.5x0
Deadlifts
67.5x5
100x5
125x5
CDL+80lbs chain
100kgx7
Ab machine
whole stackx5x5
130x25
GHR
5 5 5 5
Pretty easy
some gravitron pull ups nothing big.
split squats 10 minutes
85/85
Pathetic
Wednesday, May 4, 2011
I focus on the pain...
BW 216.4
BF% 18.8 by BIA
Hotrox*2
Curls ran the rack 10x10 up to 30, only got 3 reps at 30
Rope curls three sets of 10
Tricep push downs purple bandx50
Crunches
Elliptical 45 minutes 500 calories, hill climb. Had to work to keep my heart rate up.
All this is fasted since 8 O'clock last night. I'll take another dose of hotrox at ~12 and then eat around 2:30
BF% 18.8 by BIA
Hotrox*2
Curls ran the rack 10x10 up to 30, only got 3 reps at 30
Rope curls three sets of 10
Tricep push downs purple bandx50
Crunches
Elliptical 45 minutes 500 calories, hill climb. Had to work to keep my heart rate up.
All this is fasted since 8 O'clock last night. I'll take another dose of hotrox at ~12 and then eat around 2:30
Tuesday, May 3, 2011
Easy pressing
Pull ups
Pronex1234
Neutralx1234
Widex1234
OHP
40x5
45x5
Easy
GHR sit ups
10kgx5 5 5
Inc. swiss press wide gri, assume 45lb bar
135x6
155x6
165x6
135x8
fat db con curls
50x3 3 2
25x10 10
Swiss rows, 20kg bar
70x3/3/3
90x1/1/1
100x1/1/1
Side bends
100x6 6 6
2 db press
50x11
Elliptical intervals 10 minutes
Pronex1234
Neutralx1234
Widex1234
OHP
40x5
45x5
Easy
GHR sit ups
10kgx5 5 5
Inc. swiss press wide gri, assume 45lb bar
135x6
155x6
165x6
135x8
fat db con curls
50x3 3 2
25x10 10
Swiss rows, 20kg bar
70x3/3/3
90x1/1/1
100x1/1/1
Side bends
100x6 6 6
2 db press
50x11
Elliptical intervals 10 minutes
Fasted LISS
coffex2.5
yohimbex2 (16mg) dosing protocol for cardio is 0.2mg/kg=19mg so this is close enough
Walked the loop in ~15 minutes. Gonna lift later so this is good enough.
BF% by BIA is 19%, need to drop 17 lbs of fat to get to where I was.
yohimbex2 (16mg) dosing protocol for cardio is 0.2mg/kg=19mg so this is close enough
Walked the loop in ~15 minutes. Gonna lift later so this is good enough.
BF% by BIA is 19%, need to drop 17 lbs of fat to get to where I was.
Monday, May 2, 2011
Back off week
BW 216
Rockstatx1
Halox1
Protein 20 g
PC
40x3
50x3
60x3
70x3
80x3
90x0 suck
Pull ups
(1 2 3 4 5)*2
Squats
40x5
60x5
70x5
80x5
Skipped GM's
one set of ghr sit ups
Leg press
180x35
360x12
Intervals on the ellipticalx10 minutes
Rough
20 minutes walking
Some ab work and stretching at home
Rockstatx1
Halox1
Protein 20 g
PC
40x3
50x3
60x3
70x3
80x3
90x0 suck
Pull ups
(1 2 3 4 5)*2
Squats
40x5
60x5
70x5
80x5
Skipped GM's
one set of ghr sit ups
Leg press
180x35
360x12
Intervals on the ellipticalx10 minutes
Rough
20 minutes walking
Some ab work and stretching at home
Sunday, May 1, 2011
Journey of a thousand miles behins with a single elliptical.
cofffex2.5
yohimbex1
aspirinx1
This has been before every workout I just keep forgetting to include it.
BW 216.8
Not bad after a cheat day. I think I'm getting the "lumpy" fat that lyle Mcdonald talks about so I may be in order for a whoosh.
sand bag C&Px3x10
10lb med ball slamx3x10
Very little rest
Elliptical 45 minutes
500+cal
So if I do this 3 times a week as planned I'll burn 1500cal. A lb of fat is ~4,000cal which means I need ~400 cal deficit every day to lose 1 lb of fat a week. Maintenance calories is ~2,400. So keep an estimate of calories in the 2000 range.
yohimbex1
aspirinx1
This has been before every workout I just keep forgetting to include it.
BW 216.8
Not bad after a cheat day. I think I'm getting the "lumpy" fat that lyle Mcdonald talks about so I may be in order for a whoosh.
sand bag C&Px3x10
10lb med ball slamx3x10
Very little rest
Elliptical 45 minutes
500+cal
So if I do this 3 times a week as planned I'll burn 1500cal. A lb of fat is ~4,000cal which means I need ~400 cal deficit every day to lose 1 lb of fat a week. Maintenance calories is ~2,400. So keep an estimate of calories in the 2000 range.
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