Lifting w/ the vampires

I had to modify my schedule on Monday to drop my daughter off before work. That meant no training session that morning, but no big deal b/c I would just go that night. It had been a while since the last time that I trained at night, so I was actually cool with the idea. Sometimes it can be fun to mix thing up.

Around 7pm though, I was starting to think that going to the gym was not such a good idea. I had a shake and a piece of fruit, and for some reason this didn't make my stomach happy. Nothing serious, just some discomfort. So I got my son settled for the evening and made it to the gym around 9:15. I got amped up for the gym but my stomach was still feeling a little strange. It got worse as I trained and I ended up getting some serious knots in my stomach. I fought through it and finished my training session, but it was not fun.

DB Incline press 40 x 8 x 2, 40 x 6,6,5
DB Row 40 x 8 x 2, 40 x 6,6,6
Pullups BWT x 9,6,5
Dips BWT x 16,8,8
DB Triceps Ext 25 x 8,8,8
DB Curls 25 x 10,8
EZ Bar Culrs 45 x 10,10

Looking forward to going back to my routine on Wed morning!

A Friday Quickie

Today's workout is workout C of TT for Reformed Meatheads. This is workout 3 of 12. After Wed's disappointing workout, I was looking to bounce back. I kept the numbers on the low side and stuck to CB's guidelines without the optional work.

Deadlift 205 x 8 x 2
DB Chest Press 80 x 8 x 2
Military Press 95 x 8, 105 x 8
Inverted Row BWT x 10, BWT x 15

Tabata Intervals: BWT Squats x 6 rounds

My deadlift form was really good today. I purchased a chalk sock that really helped my grip. I store it in a ziploc bag and it doesn't make a mess at all.

The Tabatas at the end were brutal. Trying to hold the lowered portion of the squat leaves me trembling. But it was still a good fun and quick workout. I'll be upping the weights across the board next week as well as adding sets and some of the optional work that CB mentions in the program.

Feeling off today... terrible weight training session.

It started with me oversleeping by a half-hour. Then when I finally got to the gym, I didn't have IT. I normally get to the gym and feel raring to go when I get out of the car but today was different. Tried to get myself fired up, but it just wasn't happening. I struggled just to make it though the warm ups.

Squats 225 x 8, 12, 7 (First set, I forgot how many to do. Last set i was just gassed)
Ab Wheel Rollout BWT x 8, 10, 10
DB RDL 50 x 12
Power Wheel Jackknife BWT x 12

I cut the workout short b/c I was just going though the motions. I gotta figure out what's going on before Friday's deadlift session.

The Reformed Meathead

Today was the first day on TT for Reformed Meatheads. It is an upper body split using supersets w/ body weight intervals at the end. The lack of rest between exercises really put me to work.

DB Incline Press 85lbs
DB Row 85lbs
Pullups BWT x max
Dips BWT x max
DB Tricep Ext 25lbs
EZ Bar curls 50lbs

Made it through 3 rounds of vertical jumps. Started to get that "I think I'm about to puke" feeling. Ahh, how I missed TT!

First day of TT for Mass

Just finished my first workout of TC 4. I'm working though TT for Mass. Today was Phase 1 workout A.

Completed the shoulder mobility warm up and the regular dynamic warm up.

Work Sets
2-Board Press 115x6, 165x6, 215x6, 205x5/2
DB Row 40x6, 60x6, 80x6, 70x6/2
Back-off Set 2-Board Press 145x20
DB Incline Press 60x8/2, 60x7
V-Chin BWTx8/2, BWTx6
Hammer Strength Chest Press 90x10, 70x12, 90x12
Hammer Strength Row 90x15/3

I can barely type this right now. Something tells me I'm going to be some kind of sore today and tomorrow!

Blood on the Barbell, Me Vs. Me

Forgive me in advance for the state of this post. I am not one with my universe today.

Haven't been sleeping well this week. Woke up tired and in a pretty foul mood. Contemplated not going for the PR today. Just couldn't get my mind to relax.

Went robotic. Got dressed for the gym. Grabbed some leftovers for breakfast and out the door.

Searched for music on the way to the gym to get my mind right. Nothing helped. Still not feeling it. Walking though the gym, damn am I really going to do this? Can I really set a PR today? What if I fail? Then I'm really going to feel like ish.

Loaded up the iPod. Walked out of the locker room. Where do I want to work? Squat rack is loaded. Power rack is empty. Power rack it is. C'mon it has to kick in now.

Nope, nothing. Screw it, and screw you. I'm here now. I'm going for it. You can't hold me back.

And so it begins... Deadlift, blood on the barbell...

135x8 Easy. So what, your never going to get your goal.
165x5 And? You're still just warming up.
185x5
205x3 HAHA! Back is tighting up. You're going to quit.
225x3 I'm not giving in. Take some deep breaths. Loosen up the back.

Fine, put on your stupid 255. You'll never get it.
255x3 Done. Easy. I want more. You hit your goal now just get out of here. No. More.

275x2 Take that. I will not lose. Ever.

Bench Day - 3RM Test and PR

The 3 rep max test continues today with BB Bench Press. Proud to say I hit another PR.

I warmed up w/ Craig's shoulder mobility drills, then started the bench routine. I'm following a protocol similar to one that I found on T-nation. It takes you though several lighter sets w/ good rest to work up to the heavy stuff.

Work Sets - BB Bench Press
Barbell x 12
135 x 8
185 x 5
205 x 3
225 x 3
235 x 3 (I think I had one more but my spotter grabbed the bar too quickly)
185 x 5
135 x 15

So I'm happy to report my numbers have increased since the last test where I hit 225 for 3.

Squat 3RM Test Day

So today was my first 3RM test for squats. Did pretty well but I still have some work to do.

I did some new mobility/warm up drills today. Figured since I would be going heavy today, the drills would be beneficial.

Squat Session
Barbell x 12
135 x 8
185 x 5
225 x 3
245 x 3
265 x 3
295 x 3

I avg about 2mins of rest time between sets. My sinuses started to bother me towards the end so those rest periods were a little longer. I think I can beat 295 if my sinuses are not aggravating me. But i probably won't test again for another 4-8 weeks.

Looking back at this, I should have done one over 300! Dang!

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Just realized I missed posting Workout D from last week.

DB Shoulder Press 40x6, 60x8, 60/55x8, 55x8/6 (left wrist was weak)
Pull Ups 3, 10, 9, 7
EZ Bar Curl 50x8, 60x8, 70x6
DB Tricep Ext 25x8, 30x2x8
DB Hammer Curl 25x5x5
EZ Bar Triceps Ext 60x5x5

Feel the burn!

Warm Up - Shoulder Mobility Series
Stick Ups 2x10
Push Ups Plus 2x10
Thumb Ups 2x10
Forgot the Y-Squat here. This is a brutal warm up!

Work Sets
BB Incline Press 45x12, 135x6, 165x8, 160x7, 155x8
Cybex T-bar 45x12, 115x6, 90x8, 135x8, 145x7
Chin-Ups BWTx12, BWTx7
Chest Press 70x8, 70x4 (Had to farmer walk the DBs a good distance to the bench. That took some work!)
DB Fly 30x10, 35x10
DB Rear Delt Raise 15x10, 15x9

Overall, a good workout. Shoulders were really burning today from warm-up on.

Feeling Good, Feeling Great, How are you?

I don't know what it is but I feel great today. Even though I overslept and had terrible traffic. I still went to the gym. Did my full warm up and cut a couple of sets to make up for time.

Warm Up
Prisoner Squats 2x12
Pushups 2x12
Lunges 2x12
Stick Ups 2x12

BB Squat 45x12, 150x6
Shrugs BBx12, 60x6

Work Sets
BB Squat 235x8, 225x8, 215x8
DB Shrugs 90x3x8
Smith Machine Split Squat 135x2x8
Cable Step Ups 80x2x8
Ab Wheel Rollouts BWTx2x10

I tried a couple of new things today. First, I did decline sets on the squats where I lowered the weight each set to get my volume up. I've been missing too many reps at the heavier weight each set. I think it helped b/c I'm feeling sore already. Also, I tired this cable machine for step ups. It was brutal, but fun. I know I worked hard this morning b/c I'm hurting and it took almost a half hour to stop sweating, and that's with a few mins in a cold shower!

Happy New You!

Decided to start the New Year off with a bang and hit the gym today. It was great, the place was nearly deserted.

Warm Up
Prisoner Squat 2x12
Staggered Pushups 2x12
Lunges 2x10
Stickups 2x10

Work Sets
BB Incline Bench Press 135x6, 165x8, 165x6, 165x5
BB Row 110x6, 135x3x8
Chin-ups BWTx2x12
DB Chest Press 70x8, 70x5
DB Fly 30x10, 35x10
DB Rear Deltoid Raise 17.5x10, 20x10

Decent workout. Strength was not great during pressing sets. Possibly due to lack of sleep, or yesterday's Total Body Ten workout. I'll keep numbers the same next week and see if things are different.
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Also, here are a couple of backdated post:

12/30/2008.

The gym was super busy so I had to sub v-squats for BB squats. I'm in favor of more people trying to live healthy and exercise, but crowded gyms are the worst! Seems like the New Years crowd is hitting early this year, and they seem to be more clueless than ever. I saw a guy doing some hybrid db concentration curl w/ an ab crunch. I'd love to be his chiropractor, his neck and back are going to be screwed!

Warm Up
Prisoner Squats 10x2
Pushups 10x2
Lunges 10x2
Stick Ups 10x2

Work Sets
Hammer Strength V-Squat 140x6, 280x2x8, 300x8
DB Shrug 60x6, 90x3x8
DB Step Up 35x3x8
Stability Ball Rollout BWTx3x10

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12/29/2008

Todays workout was OK. I did TT for Meatheads D. Have to really watch it here b/c this is the workout that has the potential to hurt the most. My wrist was really sensitive after meeting with the doctor. The new doc was much more thorough than the first.

Warm Up
Prisoner Squats
Pushups
Lunges
Pullups x 5
1-arm shoulder press 40x10

Work Sets
DB 1-arm Shoulder Press 50x8, 55x2x8
Pull-Ups BWTx10, BWTx2x8
EZ Bar Curls 50x2x8
DB Triceps Extension 25x2x8
DB Hammer Curl 25x5, 25x4, 20x5, 20x5
EZ Bar Extensions 50x4x5

Forearms were on fire by the end of the workout.

Whew... The blog's been neglected!

I just realized that I haven't been updating on here. I went back to Meatheads V1 this week and it feels good to be back. I started out pretty modestly, trying to train hard and smart at the same time. So here's this weeks breakdown.

Friday, Dec 26, 2008
TT for Meatheads V1 - Workout C Modified

Warm Up
Deadlift 135x8 185x8

Work Sets
BB Deadlift 205x7, 205x8 (w/ breaks), 205x6 (w/ breaks)
DB Reverse Lunges 40x8, 50x8, 50x7
Smith Machine 1-Leg Calf Raise 135x3x8
Hanging Knee Raise BWTx2x8, BWTx6 (Grip was weak on last set)
X-Body Mountain climbers BWTx3x8
DB Hammer Curl 30x5x5
E-Z Bar Extension 50x5x5

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Wed 2008-12-24 X-mas Eve Workout
TT for Meatheads Workout B - Modified

Warmup
Cable Pull-through 50x2x10
Facepull 40x2x10
Reverse Grip Face-Pull 40x2x10
DB External Rotation 5x2x10
Incline Press 135x8
BB Rows 95x8

Work Sets
BB Incline Press 165x8, 175x5, 175x6
BB Rows 95x8, 105x2x8
Chin-Up BWT 10, 8, 7
Chest Press (DB) 70x8, 70x7, (BB) 135x12
DB Fly (Machine) 100x8, (DB) 30x2x10
DB Rear Delt Raise 15x8, 15x10, 15x7
Cable Curl 42.5x2x8
Cable Triceps Ext 42.5x2x8

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

Monday 2008-12-22
TT for Meatheads V1 Workout A - Modified

Warm Up
BB Squat 45x2x10
Face Pulls 30x2x10
Overhand Face Pulls 30x2x10
Cable Pull-Troughs 50x2x10
DB External Rotation 5x2x10

Work Sets
BB Squat 135x8, 185x8, 205x2x8
DB Shrugs 55x8, 80x3x8
Smith Machine Split Squat 105x2x8
DB Step Up 40x8, 40x6
Stability Ball Rollout BWTx2x15

Intervals
6 30/90 Work-to-rest ratio on the bike (Levels 12-15 for work)

Dragging Arse

Ran late this morning but wanted to get some work in. Did the circuit 1 time though.

BB Push Press 95x6
BB Deep Step Up 65x8
AB Rollout BWTx10 (Used the wheel for the first time. Tough stuff)
BB Reverse Lunge 95x6
Spiderman Pushups BWTx8 (Used fist, felt a little awkward)
BB Chest Row 95x8
DB Swing 35x15

Tempo was a bit too slow for my liking. Took too long to find the ab wheel when the ball was missing. Will buy my own ab wheel today. Really liked the change to BB.

Swing, Push, Repeat!

I did the DB-BW Intervals today. What a freakin' blast that was! I only completed 2 circuits. I'll have to build up to 3 and I had to take more rest than the program states. I used a 35lb DB since I couldn't get to the KBs.

DB Squats (DB at chest) - 15, 10 - Went for 30secs instead of for reps
Pushups - 25, 10 - Went for 30secs instead of for reps
DB Swings - Went for 30secs instead of for reps on 1st set. 10 on 2nd set
Closegrip Pushups - 10, 10
DB Swings - 10
Mountain Climbers - 10, 10 each leg
DB Swings - 10
Plank 60secs 1st set, 30sec, 30 sec (had to split 2nd set)

This program is going into regular rotation!

A real circuit workout today!

I had a great morning in the gym this morning. Traffic was light, the gym wasn't overly crowded, everything was just right.

Warm Up Circuit x 2

Work Circuit x 3
DB Push Press 35x3x8
DB Deep Stepup 35x2x8, 30x8
Cable Crunch 100x15, Barbell Rollout BWTx2x10
DB Reverse Lunge 35x8, Switched to Barbell 45x2x8
Spiderman Pushups 15, 12, 16
DB Row 35x3x8
DB Switngs 35x10, 35x12

Intervals
3 work intervals at 60secs on level 12
3 rest intervals at 120secs on level 7

Grip and forearms were a little weak from some work I did yesterday. But it was still a good day. I really tried to keep the tempo up from all the sweat that I generated, I would say I did pretty good.

I'm starting to think that Craig owns stock in soap and deodorant companies!

Fighting the injury bug

The doc confirmed that I strained my wrist. We are waiting for x-ray results to be positive, but he felt pretty confident that it was just a strain.

So he said I need to back off the weights that I am using at least 50%, which doesn't bode well for the Meatheads program.

I'm probably going to go back to the 2K programs or maybe one of the circuit programs where I can use lighter dumbbells for the things that hurt my wrist. I don't know why but it hurt much more last night and though the day. It's probably from Monday night's workout where I used straps for some of the heavier dumbbells.

Warmup
BB Squat 205x8
DB Shrug 70x8

BB Squat 246x6, 245x8, 245x7
DB Shrug 90x3x8
DB Split Squat 50x8, 55x2x8
DB Step Up 45x7, 55x2x8
Stability Ball Rollout BWTx3x10

I was running late this morning and trying to establish a new workout routine. I was very conservative with the weights. Just trying to be safe and let my wrist heal. I was surprised at how good this workout made me feel.

I did two sets of the Turbulence Training Circuit Training Workout A

DB Push Press 35x2x6
DB Deep Step Up 30x2x8
Cable Crunch 70x15, 115x15 (I didn't see stability balls in the new gym)
DB Reverse Lunge 30x2x8 each leg
Spiderman Pushups 15, 10 (Did these on fist and was very conservative due to wrist injury)
DB Row 30x8, 35x8
DB Swings 35x2x15

The DB Swings at the end were fun. I would rather use kettlebells though. I'll have to see if the gym has any.

Progess is made one step at a time

Another great workout in the books!

Deadlifts 205x5, 205x6, 205x5
DB Reverse Lunge 40x3x8
DB Calf Raise 40x3x10
Hanging Knee Raise 12, 10, 10
Cross Mtn Climbers 12, 10, 12

The deadlifts were incredibly challenging, yet I felt so good doing them. I know my strength will come, so I'm not stressing about it anymore. Keep training the body and the mind will follow!

Roast Beef!

Wow, this meatheads program is the real deal. I felt like I was getting back into the groove tonight.

Workout B

Incline Press 50x8(db), 70x7(db), 165x5(bb)
Chest Supported Row 50x10, 50x7, 50x8
Chin-up 10, 8, 8
Chest Press 50x10, 60x2x8
DB Fly 30x10, 30x8, 30x10
DB Rear-Delt Raise 15x10, 17.5x8, 15x6

A case of gym rust

Dynamic Warmup 2x12

Spec WarmUp
Squat 185x8
DB Shrug 60x8

Squat 245x5, 225x2x8
DB Shrug 80x8, 90x8, 100x6
DB Split Squat 50x2x8, 50x6
DB Step-Up 30x2x8
Stab-Ball Rollout 15x2

I felt a bit rusty today. Probably rushed back w/ too heavy weight on the squats. I need to lower the weight and correct my form. I think the ab workout from yesterday affected my form as well since my abs are still sore. Even still, it feels great to get back into the gym!

Filling in the gaps

Boy, where to start? Well I'm still working out, but things haven't been going so well lately. I hit my goal weight of 157lbs but my body composition is way off from what I wanted to be. That left me a bit confused and dampened my motivation. I wrap up the transformation contest on Sunday, and if I'm honest, I'm disappointed in my results. This time, though I can honestly say that it is my fault. I let off the gas when I saw the finish line in sight. But I'm not going to stay down. I'll give myself a week off to recover and then it's back to business.

Here are my last few workouts:

Thur - 11/20/2008
SWAT Fatloss DVD - 30 mins of bodyweight intervals

Wed - 11/19/2008
TT2K4 Workout B
1a) Hammer strength V-Squat 234x8, 234x8, 284x5
1b) Hammer Strength Shoulder Press 110x8, 140x8x2
2a) Smith machine Reverse lunge 95x6 / DB Reverse Lunge 35x6
2b) Bulgarian Split Squat 10x12, 10x10
3a) 1-leg Stability ball curl 8, 8
3b) Spider man Climb 12, 12

Review: This workout was terrible. I wasn't feeling well at all but I tried to push though it. In hindsight this was probably a total waste of a workout.

Sat - 11/15/2008
TT2K4 Workout A
Bench Press Test 45x12, 95x10, 135x8, 185x5, 205x3, 225x3
1A) DB Incline Press 70x6x2
1B) DB Rear-Delt Raise 15x10, 17.5x8
2) Cable Row 160x6, 160x5
3A) DB Triceps Extension 25x8x2
3B) DB Seated Curls 25x8x2

Fri - 11/14/2008
TT2K4 Workout B
1A) BB Squat 245x8, 265x6 (Personal Record)
1B) DB Shoulder-Press 50x8, 55x8
2A) DB Reverse Lunge 40x6x2
2B) Bulgarian Split Squat BWTx8, BWTx10
3A) 1-Leg Stability Ball Curl BWTx8x2
3B) Spiderman Climb BWTx12x2