bigchino

Workout from Friday, August 8, 2008

Back

WGPD (overhand): warm-ups: 150x12, 200x8, Work: 250x9,4,3+partial rp
CGPD (underhand): 250x8+partial
Seated Cbl Row (V-handle): w/u:175x8, work: 237.5x10(failure)
Smith Bent-Over Row: w/u: 135x?, work: 225x15(failure, poor form at end)
DL (from floor!): 225x6, 315x3, 365x1 **Did some deads from the floor, haven't for a while due to lower back issue. Took it easy, weight nothing to brag about, but came away happy that I did what I did, and not in bad pain or serious discomfort. Lower back was a little tight on right side at some point later that day or in the next day or two, but not bad. Happy about this!**

Diet: Protein & garbage

Saturday: OFF

Diet: not good

Sunday: Abs (Gotta keep working those abs, for the sake of my back. Not going to make that mistake again.)

Diet: not good

Monday, August 11, 2008
bw: 318.8lbs, started cleaning up diet this day

Chest & Biceps

Flat DB Press: w/u: 60s x 12, 80s x 6, work: 100s x5 or 6, 2, 1 rp (Was not happy with this after first part of rp, then it turned out okay, better than previously. Not a big fan of db pressing for chest, haven't done it all that much. Been doing it more in the last little while to get better at it. Been more of a bb or machine presser).
HS Iso Horizontal BP: 3pps x 5+partials
HS Incline Press (stacks & pins): 120/side x 4+, 2+, 1+partials rp (+ = + partial)
Standing Alt DB Curls: w/u: 35s x 12, 45s x 8, work: 60s x 11,5,4rp (I believe on the scrap paper I scrawled this on, as I forgot my logbook, it says that the last rep was bad, I think my form was going bad.)
Standing E-Z Bar Curls: 110x10
Standing Rev Cbl Curls: w/u: 80x15, work: [supersetted this exercise with standing cbl wrist curls (palms facing in)] 120x15 s/s 140x31 (talk about lactic acid burn!)

easy/moderate cardio: 22 mins on an elliptical

Kept diet pretty clean. Started using R+ALA.

Tuesday, August 12, 2008
bw: 214.8 (-4lbs from yesterday)

Legs

V-Squat: w/u: 1pps x 15, 2pps x 8, work: 4pps x 8
Leg Press: 10pps x 6 (PR!!!!! as far as I know of) The leg press lists the sled with no weights on it as 118lbs, but I am not counting that. (Had a guy there to spot me just in case I got stuck, he had his hands on the sled, but said he was walking it or something, just going with it I guess. I would've preferred he didn't touch it unless I needed it, but I asked & he said he wasn't pushing.)
6pps x 20 (Okay, I have had it with headaches courtesy of leg pressing! At rep 18 my head just blew up in headache, a crazy one! Got 2 more reps, but stopped there. Could have gotten more, but the headache was intense. I think I felt it coming on prior to rep 18, but then at rep 18 is when it got crazy. I think I may be done with high rep leg presses for a while. Maybe just go as heavy as I can for a set of 15 in place of a higher repper on the leg press, or sat times just do a different exercise for higher reps. Trained this morning and still have the lingering feeling of headache as of 6pm (but doesn't hurt anymore). Got so bad earlier I broke down and was going to take some ibuprofen, but didn't have any here at work, so in desperation took 2 sudafed cold pills I found, as there should be acetaminophen in there at least.
Leg Ext: 230x22
Lying Hamstring Curls: w/u: 95x?, 110x10, work: 145x13,4.5,2or3+partials rp
Seated Calve Press: w/u: 210x?, 270x20, work: 350x9,7+,5+partials rp (7+=7+partial)

Eating clean going well so far today, as of around 6pm.

__________________
This is what the LORD says: "Let not the wise man boast of his wisdom or the strong man boast of his strength
or the rich man boast of his riches,
but let him who boasts boast about this:
that he understands and knows me,
that I am the LORD, who exercises kindness,
justice and righteousness on earth,
for in these I delight," declares the LORD.
--Jeremiah 9:23-24

JESUS IS LORD!

bigchino

Wednesday, Aug. 13, 2008
bw: 314 lbs

Abs & Cardio (fasted in the AM)

Diet not so good. Some poor meal choices in there.
Good thing I'm not dieting.


Thursday, Aug. 14, 2008
bw: 316.something lbs (The water of added carbs I'm sure, as the drop the other days was probably mostly due to the drop of water from less carbs.)
Not too worried about bw right now anyways.

Shoulders & Triceps

I'm not gonna' keep track of my warm-up sets anymore, as that seems to be a fruitless endeavour.

Smith Shoulder Press: So I went until I got stuck going up on another rep, then latched it, took my breaths, then would start where I ended the last time (on the positive portion), did that for each part of rp and ended with a partial rep. 205 x 3, 2, 2+partial (so really 3+partial, breaths, then finished that rep with 1 more & a partial, breaths, then 2 more + a partial.)
HS MTS Shoulder Press (stacks & pins): 130/side x 10+, 4+, 3+partials rp (+= a partial) Improvement here from last time I did this exercise. (Last time may've been more fatigued by sets of preceding exercise though.)
Seated DB laterals: 35s x 8 or 9, then immediately 6 more standing
Seated Bent-Over Laterals: 35s x 10 or 11, then immediately 1+partial more standing B.O. lateral. (Towards end of set of seated b.o. laterals form got poor)
Dips: bw x 4,2,negatives rp
Superset of assisted dips w/ overhead rope ext.: 25lbs of assist x 7 s/s 80 x 7+partials

10mins of interval cardio on an elliptical with 5 hard 1 min intervals in there, ending on an interval, no cooldown, time to go to work.

Felt really good a little while after workout was over. I think the hard intervals, though there were only 5 of them, and maybe the lifting got me feeling good. Plus I was happy with my lifting today.

Diet been clean as of 6:48pm.
For dinner had white rice & chicken in chicken breasts chopped up & cooked in some sweet & sour sauce (not restaurant style sweet sour though, but still sugar in there). Not a very clean meal. The only deviation from eating clean this day, as far as I can remember.

__________________
This is what the LORD says: "Let not the wise man boast of his wisdom or the strong man boast of his strength
or the rich man boast of his riches,
but let him who boasts boast about this:
that he understands and knows me,
that I am the LORD, who exercises kindness,
justice and righteousness on earth,
for in these I delight," declares the LORD.
--Jeremiah 9:23-24

JESUS IS LORD!

bigchino

Friday, August 15, 2008
bw: 313.8lbs

Helped a friend move a couple of things in the morning and ended up chatting a bit so got to the gym a little late.

Back:

DL (from floor): 315 x 4, 365 x 1, 385 x 1, 405 x 1 -- staggered grip, no straps. (Praise Lord Jesus!!! Second time in a row able to DL from floor and not feel like my back was injured or hurt. Still easing into it, but this is definitely improvement!)
BB Bent Over Row: 225 x 8, 185 x 14
Wide Grip Pulldown (over hand grip): 262.5 x 5,3,3rp (used straps)

A short one due to time, but happy about being able to DL from floor again. Praise The Lord!

Didn't eat clean. Maybe started off that way, but it changed, haha.
------------------------------------------------------------------------------------------------

Saturday, 08/16/08: rest, bw: 316.something or 317.something lbs
Sunday, 08/17/08: abs
-----------------------------------------------

Monday, 08/18/08
Chest & Biceps

BB Flat Bench: 275 x 1, 295 x miss (poor spot, but may not've gotten it anyways), 285 x miss (had a poor spot, actually tried two reps during set, spot seemed to grab bar early on first & maybe second), 285 x 1 (different spot) Went up 10lbs since last tried BB flat bench two weeks ago, warmed up with less reps & I think I did less leading up to heaviest attempts this time though.
Smith Incline Bench: 265 x 2+, then drop first rest part to 225 x 6or7, 3+partial rp (Started with too much weight, got 2 and a partial, then dropped weight and when I resumed I resumed with the bar where I ended at on partial, counting that as 1 rep on next part as I still had to get it up).
HS MTS Incline (stacks & pins style): 125/side x 4, 1+, 1+partials
Standing BB Curls (Fixed Bar): 120 x 13, 7, 9rp (Got more rest btwn 2nd & 3rd part)
Cable Curls, crouched with elbows on knees, straight bar attach.: 140 x 7+partial
Pinwheel Curls: 75s x 7, 4, 4rp (I think this is the first time I've ever done these)

------------------------------------------------

Tuesday, 08/19/08
Legs:

Had a dentist appt at 7am...7AM!!!!!!!! Followed by a pancake breakfast as some places have them around here during the week of the fair & rodeo. Then went to the gym before work.

2nd week in a row I was planning on doing BB squats and the same guy was using the squat rack. At least this week he was actually using it to squat, last week he was doing BB Curls in it (I think he was supersetting them with some type of tricep cable movement). This guy knows how to train, and is a little bit older and in good overall shape, but it was irritating that he was using the squat rack for bb curls last week, as it didn't appear that he was using enough weight to necessarily be using a BB in the squat rack, as the gym has fixed BBs elsewhere with probably as much weight as he was using. This week I made a comment about him using the squat rack two weeks in a row when I was going to use it, and mentioned that last week he was doing bicep curls in it. No biggie if he beats me to it, but the fact that one of the weeks he was curling in it bothered me. I didn't get rude. The guy is a friendly, nice enough guy & he offered to let me work in, but I declined and used the smith machine.

Smith Squats: 315 x 6, 345 x 4, 355 x 3 (I warm up with a reg stance, then at 3pps my stance gets wider, then probably a little wider with more weight)
V-Squat: 4pps x 3 then bottomed out. haha...legs fatigued from smith squats, as last time I did this exercise I got 8 reps with the same weight.
2pps x 15 (narrow stance), then immediately a wide stance and 8 more reps.
Lying Leg Curls: 155 x 10, 3-4ish, 5or6+partials rp (improvement: 10lbs more & similar rep amount than last week (145 x 19.5 or 20.5+partials rp)
Seated (Horizontal) Calf Press: 370 x 8+partials, 370 x 7+partials

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Wednesday, 08/20/08

No lifting
15 mins+some seconds of cardio on treadmill. 5mins walking, 3mins jogging-increasing speed every minute (5.0, 6.0, 7.0 which felt like a run), 7 mins + some seconds walking.

Lower back feels a little tight. More on left side than right, used to be right that bothered me. Not bad, just a little tight. May not DL this week. Maybe it's feeling tight due to the smith squats(??). After DLing last week though lower left side of back did feel a little tight, not hurt, just a little tight.

---------------------------------------------------------------------

__________________
This is what the LORD says: "Let not the wise man boast of his wisdom or the strong man boast of his strength
or the rich man boast of his riches,
but let him who boasts boast about this:
that he understands and knows me,
that I am the LORD, who exercises kindness,
justice and righteousness on earth,
for in these I delight," declares the LORD.
--Jeremiah 9:23-24

JESUS IS LORD!

bigchino

Thurs. 08/21/08

Shoulders & Triceps

DB Shoulder Press: 80s x 5,2,0rp
HS MTS Shoulder Press (Stacks & pins): 135/side x 11+,3+,2+partials rp (+=a partial) Up 5lbs per side and down 1 rep from last week. (Preceding exercise was different this week from last)
Standing DB Laterals: 45s x 8+partials
Standing Bent Over DB Laterals: 40s x 7or8+partials
SkullCrushers (fixed e-z bar): 110 x 4+,0, then drop to 90 x 5,2rp one big rp set with a drop in it due to overestimating weight
V-bar cbl pressdowns: 90x13

Was pretty chatty during majority of shoulder work, so longer rests.

__________________
This is what the LORD says: "Let not the wise man boast of his wisdom or the strong man boast of his strength
or the rich man boast of his riches,
but let him who boasts boast about this:
that he understands and knows me,
that I am the LORD, who exercises kindness,
justice and righteousness on earth,
for in these I delight," declares the LORD.
--Jeremiah 9:23-24

JESUS IS LORD!

bigchino

Haven't updated in a while.

I have a career change about to happen. I am going to work in the oil field. The province I live in is quite oil rich, and there are a lot of guys making a lot of money in that industry. So I am making a switch to that industry. I will have to work hard, it will be laborious, probably not the most fun I've ever had, but a lot of money to be made. Money is not everything though, Jesus is more important than money--as He is the most important, family is more important than money as well. Training will be different when I can get it in. Probably just basic heavy movement/maybe PL type stuff.

Back routine from Friday 08/22/08
A short one

DL from floor: 405 x 0, 405 x 0, 365 x 2, 375 x 1, 385 x 1, 315 x 5 -- Was happy the week before to be able to pull 4pps from floor again, but couldn't do it this week. Maybe should've prgressed up to it after warm-ups instead of jumping to it. Still happy to be able to DL from floor at all without major back pain after.
WGPD(overhand): 262.5 x 6,4,4rp
Underhand Smith B.O.R.: 225 x 11

Trained last week, but was starting to feel a little burnt out towards end.
High point: BB Flat Bench Pressed: 295 x 1 on Monday.
Low Point: Last Thursday's shoulder & tricep workout, strength wasn't there on DB shoulder presses, just felt beat & tired, shortened the routine to just get some done, maybe not enough sleep, maybe time for a break. I believe I did some cardio after too.

Took last Friday off from back workout.

This week, didn't train on the holiday Monday.

Tuesday, 09/02/08.
Bench, triceps, and upper back
A different type of routine than I've been doing. Just wanted to go to the gym & bench and just do whatever.

BB Flat Bench: 305 x 0, 300 x 1, 305 x 0 --flat bench has steadily increased.
Lying tricep ext (fixed e-z curl bar): 100 x 10, 100 x 11
WGPD (overhand): 262.5 x 7,3or4,3(?)rp
Didn't take log book.

Didn't train today.

Never got around to writing PRs in logbook in pencil, but did keep a logbook, though I forgot it frequently and would end up using scratch paper from the gym, then normally recording it in here after.

Well, due to my career change this is most likely the end of this journal. I may keep one later when I figure out how it's all gonna' work.

__________________
This is what the LORD says: "Let not the wise man boast of his wisdom or the strong man boast of his strength
or the rich man boast of his riches,
but let him who boasts boast about this:
that he understands and knows me,
that I am the LORD, who exercises kindness,
justice and righteousness on earth,
for in these I delight," declares the LORD.
--Jeremiah 9:23-24

JESUS IS LORD!