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!