Is it just in a bottle/contain, or is it a big brick of chalk? How would I go about transporting this to the gym without looking like a weiner?

they have special bags that you can fit ur hands in.... you can find those on any climbing/outdoor site/store.

i just use a christmas tin. it works great.

i'm sure a tupperware container would work fine too. :tucool:

Thanks Deja I will probably go the tupperware route :)

The gym is closed today so I did today's workout yesterday. I suppose I should have clarified that yesterday.

I'm considering starting up doing some jogging to supplement my lifting. I'm hooked on the lifting drug, but I dread running. Perhaps doing that couch to 5k program would be a good idea.

Debating whether I want to do power cleans or deadlifts tomorrow? It's going to be a HIIT workout, but I'm not sure which one I would prefer.

The power cleans make me sweat more, but the deadlifts work more muscles.

I think I'll go with DLs and go with 205.

Went with deadlifts at 205. Holy crap I could barely move when leaving the gym.

50 @ 205

Weigh in and gym tomorrow. I will be curious to see how the weigh in goes. I'm supposed to be down 12 pounds by tomorrow and I was down 11 tonight, so it seems like it'll likely happen.

6 weeks, 2 pounds a week while getting stronger and continuing to do the fun things I enjoy doing. I think what I'm doing defines life style change for me.

I'm not on a fad diet, I'm eating the foods I sincerely enjoy. The copious amounts of broccoli (5 cups per sitting) a few times a week is a bit much, but that is something I can easily adjust once I'm done losing all this bloody weight. The beef, the chicken, the steak, the PB, etc are all good stuff! I'm still able to go out on the weekend and have a ton of beer with my buddies and not feel bad about it.

This is something that I can easily keep up, and that is the most important part knowing that I'm on a long term journey. 6 months from now I'll hopefully be looking awfully good :D

Oh, and I bought chalk tonight. It was 15 dollars shipped from BB.com and 20 from elitefts.com, so I went with bb.com. Schawing!

12 pounds down today. Nice! Going to the gym after I mow the lawn.

edit: About to hit the gym. Dieting is making me learn a valuable lesson about myself and patience. I want instant results, but know I'm in for a long journey.

Tonight's workout was pretty dynamite. I crushed everything and am feeling stronger despite having low carbs and cals these days. All my lifts are back to where they were except for squat.

2x5, 1x2 @ 180 flat bench
3x5 @ 145 incline bench
3x5 @ 185 pendlay row to stomach
3x5 @ 135 pendlay row to neck

Debating how I'm going to play the leg day this week. Typically, it would occur on a Thursday. However, tomorrow a good friend of mine is leaving our company for another, so we're having a going away party and I'm sure I'll be drinking some booze and I know that will kill my workout.

With that said, I'll probably do it tonight. Right now I'm trying to figure out how to handle food for the day. I have class, then work, and will probably leave work after 7 hours to hit the gym, then come back for a few more hours.

Leg day is a great day, so I'm fired up. Plus, by doing it tonight, I can use the chalk at the gym for deadlifting. My chalk that I ordered isn't in yet.

I'm feeling stronger than I ever have right now.

Tonight was leg day, and I got a compliment on my "deep" squats. Hurray for going past parallel!

My deadlifts went up with ease today. I did them really fast too. And here I personally thought I was exhausted by this part of the workout!

2x5 @ 235 olympic squats
1x3 then I failed on the 4th rep, got stuck in the hole and had to dump the weight. Lots of concerned guys but I explained that I knew I wasn't getting back up so I dumped it.


3x5 per leg @ 45 (dumbbells) step-ups
This was up 5 pounds per dumbbell. The hardest part is maintaining a grip. These things tire my grip out by the third set.

1x5 @ 295 deadlifts
These went up like butter. I'm so jacked up right now!!!

Had a good workout today. My upper body is fried.

1x15 @ 135 bench press
1x10 @ 135 bench press
1x7 @ 135 bench press

3x10 @ 49kg tricep push down

3x10 @ 49kg lat pull down

3x5 @ 115 military press

My arms are shaking like crazy as I lift a spoon of ground sirloin to my mouth from the bowl :lol:

50 deadlifts @ 215. It took me probably the full 10-12 minutes for this today. I was sucking wind.

Tonight I'm going to eat a nice, big take out pizza and refuel my body. I've been on very low cals for almost 7 weeks now and by my calculations am down nearly 14 pounds of fat and 20 pounds total.

I don't think Tuesday's weigh in will go great, but I think this is important to keep the body guessing and lift my metabolism up.

I'm browning ground beef right now. I wanted to measure how much fat was in 3 lbs package of ground beef. I put a bowl on the scale and zeroed it out.

The result? 302g of fat in 3 lbs of 75% lean beef. Yuck! And I'm sure there is plenty more in there!

Did 40 power cleans at 110 today. Power cleans are more tiring imo than Deadlifts.

Today I had a really dynamite workout. I've concluded that I'm definitely getting stronger and that is excellent.

3x5 @ 180 Flat Bench. Will be going up to 185 next workout. Have never successfully completed 3x5 @ 185 as far as I remember.

3x5 @ 185 Pendlay Row to stomach. This is hard, and I will stick with it as my form is not perfect on the 5th rep. I'm not failing, but I tend to pull the weight up by sort of standing up on the last rep. Bad news bears.

3x5 @ 140 Pendlay Row to neck. This was easy and I will go up next time.

3x5 @ 155 Incline Bench. This was not easy but I made 3x5 without a doubt so I will go up 5 pounds next week. I'm working on bringing the weight deeper into my chest, but find that when I bring it all the way down touching, I hear a crack (think cracking a joint in your toe) in my shoulder, so my form probably isn't perfect.

I really want cannon balls for shoulders like big_d. I will make this a mission of mine.

Feeling really good right now.

Well, typically I lift today but I just got home from work after a very long day and the gym is closed. I'll have to do Legs tomorrow, like I did last week as well.

Should be excellent!

I lifted today but stopped during my third set of squats because I tweaked my arm somehow. Odd, I know, but it hurts like hell still. Going to hit the sack and see how it feels in the AM.

Arm feels much better today. That was weird yesterday.

3x5 @ 245 olympic squats
3x5 @ 40 dumbbells bench step ups (unilateral)
1x5 @ 315 Deadlift

Arm feels much better today. That was weird yesterday.

3x5 @ 245 olympic squats
3x5 @ 40 dumbbells bench step ups (unilateral)
1x5 @ 315 Deadlift

Nice. :tucool:

Thanks, Rogo!

Today:

1x10 flat bench @ 155
2x8 flat bench @ 155

3x5 narrow grip bench press @ 135

3x8 lat pull down @ 55kg

1x0 power clean @ 135 -- failed to do this twice. I couldn't get under it.

3x5 power cleans @ 120

Did day 1 of this plan today. 25 minutes on a treadmill. 4mph walk, 6 mph jog. Wasn't too bad, will probably jog faster next time.

http://www.coolrunning.com/engine/2/2_3/181.shtml

BTW, I'm down about 20 pounds from my creatine high weight in 8 weeks. That is pretty good in my opinion. However, I really can hardly tell looking at myself. I'm not discouraged because my girlfriend said she sees the difference big time in my legs. Dieting is teaching me a painful lesson about patience. That's for sure.

I'm feeling very well today. My legs aren't sore or anything. I did do a 5 minute compression massage with tennis balls on both legs from the knee down last night. Perhaps that helped? Time will tell.

I definitely feel like I could run again tonight. I'm definitely lifting. Perhaps I will go on the elliptical or walk for a bit, who knows.

Flat Bench - 2x5, 1x3 @ 185 -- failed in the third set. Spotter laughed at me and asked if I didn't have it today. Dick. But at least he spotted me :D

Incline Bench - 3x5 @ 160 -- was pretty easy, will go up 5 pounds next week.

Pendlay Row to stomach - 3x5 @ 185 -- easy, will go up 5 pounds next week.

Pendlay Row to neck - 3x5 @ 135 -- Didn't have time to think about what weight I did last week in order to increase. I finished my workout at 10:01 despite the gym closing at 10. So, I was rushing through this like a fiend.

Good workout tonight. Starting to really get into the groove of everything. Really got a lot of full body work in tonight on these presses. I had serious leg drive going on.

Tonight:

Day 2 of the plan I previously posted. I did 1.91 miles in 25 minutes on the treadmill.

I did 3.5 mph for the 90 second walks, and 7.0 mph for the 60 second jogs.

This was basically HIIT for me. It was really hard and my legs were feeling it about half way through. Time to do a compression massage and reward myself with some delicious pizza (half of a 'home run inn' frozen piece fortified with my own green and red peppers). Should put me right at about 2k calories for the day and be delicious!

Knowing I'm in this for the long haul, I'm really happy with being down 20 pounds in 8 weeks while lifting as much as ever and still seeing gains. This is fricking awesome to be getting in shape, losing fat, eating the foods I like while living and enjoying life. I really cannot complain, and I feel the changes that I have made define lifestyle changes. I could stick with what I'm doing basically forever. While the weight isn't coming off as fast as some here have been able to do, I simply do not care. I'm in a place where I'm 20 pounds lighter, stronger than ever, and loving life. You really can't ask for more.

I'm extremely excited for leg day today. Bring it on. I will update this post with the results. This is going to be one for the ages.

Today's workout:

Olympic Squats
2x5 @ 250
1x2 @ 250 - My knees completely slid in on this. Running is definitely taking its toll. I almost couldn't get back up on the 5th rep during the second set.

Dumbbell step-ups

3x5 (per leg) @ 45 -- will go up 5 pounds next time

Deadlift
1x3 315, then I failed trying to get it up, so I stopped

Seated Calf Raise (not sure how much weight was on the thing)

3x15 @ a pretty heavy weight that was hurting my knees. Will have to do lighter next time.



Not a great workout. I wasn't as sharp mentally and physically I didn't perform as well as I would have liked. I need to get some headphones to drown out the outside noise and get into the zone.

Irritation: Guy squating 405 going down 4-5 inches. Literally have the spotter bars no more than 10 inches below where the bar rested on his shoulders. WTF! Then, these little kids (probably 15) were talking to him about power lifting and he was giving them squatting tips. Good lord. Se la vie.

Running workout tonight. In a way I'm looknig forward to it, in a way I'm not. Running sucks, but you've gotta do what you've got to do.

Ran day 3 today. My legs are pretty sore. Especially the outside of my calves.

25 min, 1.92 miles

Did the "supplementary" day to my Tuesday workout, which is heavy sets of push and pulls. Today was lower weight and more reps.

Flat bench
1x10, 9, 6, 5 @ 155 - Each set I closed in on failure. I could probably do the same rep structure at 165, so I will try that next week.

Narrow grip flat bench
3x5 @ 145 - Will go up 5 pounds next week. For some reason, I feel this big time in the front of my shoulder. This gets equally as fatigued as my triceps do.

Lat pull down
3x8 @ 114 lbs - Easy, will go up 5 lbs next time, maybe 7.25?

Seated Row
3x8 @ 120 - Easy, will go up 10 lbs next time



This workout is not meant to be heavy. It's meant to be higher reps and supplementing the heavier day.


Tomorrow:
Military Press
Behind-the-neck press
Power cleans
Deadlifts

This one should be one for the ages. I'm jacked up for it.

Weight is staying basically at 20 lbs down all week.

Man! Your weight loss is amazing! And running does suck, doesn't it?? At least in the beginning. It becomes addictive, though. You'll see. :nod:

Thanks LSC. Yes, running sure does suck.

Today:

Military Press -
2x5 @ 115
1x4 @ 125
1x4 @ 120

Behind the neck press -
3x5 @ 95

This is weird and somewhat uncomfortable. I've never done this before but definitely worked some muscles I don't think I have before.

Tricep Pushdown
3x5 @ 49.5kg + 5 lbs

Powercleans
3x5 @ 115

Easy workout today. Tomorrow is day 4 of the running program.

Day 4 of aforementioned running plan today. This was really hard and my ankles were quite sore while doing this. As a matter of fact I damn near stopped a few times, and at other times I had to hang on to the side of the treadmill to keep from falling.

I did 2.06 miles in 26 minutes. My ankles are very sore right now.

Did 40 power cleans at 110 today. Power cleans are more tiring imo than Deadlifts.

Greater range of motion. DLs do more though especially if you go heavy.

Try squat cleans. :whistle:

Did day 1 of this plan today. 25 minutes on a treadmill. 4mph walk, 6 mph jog. Wasn't too bad, will probably jog faster next time.

http://www.coolrunning.com/engine/2/2_3/181.shtml

BTW, I'm down about 20 pounds from my creatine high weight in 8 weeks. That is pretty good in my opinion. However, I really can hardly tell looking at myself. I'm not discouraged because my girlfriend said she sees the difference big time in my legs. Dieting is teaching me a painful lesson about patience. That's for sure.

Yeah, you have to be extremely patient when it comes to losing fat.

You lose fat you thought you never have before your stomach will start decreasing in size.

Wow, I went to sleep at 7 for an hour nap yesterday, and just woke up now. Holy crap. Late for work. Should note that I'm down 23ish pounds now.

Greater range of motion. DLs do more though especially if you go heavy.

Try squat cleans. :whistle:

Maybe I'll start trying them. Would be good to get some more full body work in.

Video for those interested:

http://www.youtube.com/watch?v=ZVpsiAtVx7s

As it is with everything, start very light.

Its tricky to master at first, but well worth it and quite fun once you get the technique down.

Tonight I had to do yesterday's workout plus today's scheduled run.

After warming up on bench, once I worked up to 135, I was really hurting my left shoulder and it was making a cracking sounds (think cracking your finger joints) every time I went up.

I decided to put a hold on today's lifting plan, and just do the run as a result.

Tomorrow:

Squats
Step-ups
Deadlifts
Possibly front squats? Not sure.

As a matter of fact I damn near stopped a few times, and at other times I had to hang on to the side of the treadmill to keep from falling.

I did 2.06 miles in 26 minutes. My ankles are very sore right now.

:claplow: Way to go!

Ran tonight. Ankles hurt like hadies so I stopped after 15 minutes or so. I'm taking the weekend off. I've been going for 9.5 straight weeks now, and have lost 22 -23 pounds. Time for a break.

Will be back to jogging Monday and lifting Tuesday.

Tuesday:
3x5 Flat Bench
3x5 Incline Bench
3x5 Pendlay Row to stomach
3x5 Pendlay Row to neck
3x5 Power Cleans

Thursday:
3x5 Squats
3x5 Front Squats
3x5 (per leg) Step-ups
1x5 Deadlifts
3x15 Seated Calf Raise

Saturday:
3x5 Military Press
3x As many reps as possible @ 155 Flat Bench
3x5 Narrow grip Bench Press
3x8 Lat Pull Down
3x8 Seated Row


This would cut out my Sunday lifting session, and cut down on the pressing. I will not be doing the behind the neck press anymore.

Man, if I look over my old notes, you're doing virtually the same program I did.

:nod:

Anyways, behind the neck presses screwed me up. I love presses, but man.....I either pinched, pulled or ripped something by doing behind the neck presses.

Stick with the military/shoulder/push presses. :tu:

Well, hopefully from following a similar plan I have equally big results! :nod:

Well, hopefully from following a similar plan I have equally big results! :nod:

I've been following your plan for a while, and it was like deja vu all over again.

Then you started doing the running thing. And your ankles are constantly sore.....which really started to freak me out. :lol:

Just keep at it. Slow but sure you'll get there.

Should still making cracking sounds and slight pain. Very irritated by this.

I'm making it a goal of mine to lose 20 pounds over the next 7 weeks. It's going to be very challenging and require a level of discipline that to this point I've not been willing to commit to.

Being down around 40 pounds will feel great. I've got my eyes on the prize baby!

Dadgum! You're losing weight fast!! :bow:

Getting back into the game tonight. Shoulders are still sore and cracking. Not sure wtf is up with this but I'm lifting either way tomorrow. I'll do legs if they're still giving me guff.

Running tonight. Will edit post after the run.

Ran tonight. Got 14 minutes in an ankles hurt like hell so I said F the running for now on. I went and hopped on the rowing machine for 20 minutes. This thing kills me from a cardiovascular standpoint, but it doesn't feel like you're working as hard as running. Hmmm.

My camera comes in tomorrow (hopefully)!!!

I won't have any time to play with it tomorrow as I have to prepare for a very big event on Wednesday, but I will for sure do so on Wednesday night, likely taking some pictures and video.

Hmmm, a much better camera just went on sale on Slickdeals for 25 dollars more. I might return this one and stick with the new one as it has 720P video, something that is very appealing to me.

Had an extremely good workout tonight. No shoulder problems to speak of!

I warmed up on the flat bench for probably 10 sets, about 5 very, very light and then working up to 185.

I did 1x4,4,4 @ 185 on flat bench. With a spotter I think I will be able to get 5 but I'm scurred to try without as that 4th rep is pretty damn tough.

3x5 @ 190 Pendlay Row to stomach

3x5 @ 145 Pendlay to neck

Both of these were pretty easy

3x5 @ 160 incline bench. This was challenging, but I think I could probably go up 5 pounds.

I'm so pumped up, I crushed the hell out of that workout tonight. Cannot wait to hit the rower tomorrow baby!

I'm so pumped up, I crushed the hell out of that workout tonight.
Awesome!!! :jumping:

I had the single best workout of my life tonight. Epic.

Squats
3x5 @ 245 - Knocked these out, though the first set was broken into two mini sets. For some reason I found the first set very challenging. Couldn't get my footing quite right.

DB Step-ups
3x5 @ 40

Front Squat -
3x5 @ 95 - This was the first time I've ever done this exercise with more than the bar, and I was going all the way down ass to grass. The bar hurt my shoulders some, but it wasn't horrible. I don't think I'm holding it right, but these were fun.

Deadlifts
1x8 @ 315

I went pretty quick with these. I did kill the weight in between each rep. Typically when doing these at this weight, I'm reckless with bringing the weight down after picking it up. Tonight I dragged it up and down nice and slow. These were some awesome reps.

Really fired up right now. 23.7 pounds down on the scale today. Definitely feeling good after getting the bloat off after a weekend of taking it easy and eating some fun stuff.

I just had 12 oz of chocolate milk. I'm cooking a pizza right now. Time to chow down and get some rest.

i :heart: ur enthusiasm. :love:

ur killing it buddy. enjoy the hell out of it! :bb: :tucool:

Enthusiasm is contagious Deja! Let's get fired up!

"My ass has taken quite a pound pounding" - dumb and dumber. My ass is so sore today in a good way! Feels like I accomplished something.

Time to go hop on the rower. I'm going to push it freaking hard with some serious intensity. I will report in when I'm done.

Weight is down 19 pounds today. 4ish pound increase from last night's pizza. Just goes to show how much water weight can fluctuate.

Did some really intense tabata workouts today on the rower.

Did 1 tabata 4 minute interval, then took a 5 minute break to recovery. My heart was still pounding like an animal after 5 minutes.

The second one I went balls to the wall, and was still sweating intensely 15 minutes after finishing. Good times.

The second one I went balls to the wall, and was still sweating intensely 15 minutes after finishing. Good times.
:dreamy:

I have some serious leg doms today. Heading to the gym right now.

3x5 military press
3x5 narrow grip bench press
3x8 lat pull down
3x8 seated row
3x5 power cleans

I have the worst leg doms of my life going on right now. Holy F'in crap. I look so unbelievably awkward walking around.

Hitting up 3 Tabata intervals on the rower right now. Should be pretty solid.

Then, I've got to head into work for a few hours to get ahead for the week. I'm taking Tuesday off to volunteer at a camp for disabled children. Should be a good experience and an opportunity to give back.

Anyway, off to the gym. Here's hoping the doms don't impact my rowing workout. We'll see how it goes.

Well, the gym did not go well today. I did one Tabata, and during the second one i was on the verge on puking so I stopped. My body is really broken down right now, its pretty messed up.

Fat loss tests your patience every single day. Bulking is so much more fun. I'm definitely about ready for a giant slice of pizza or something delicious, but I'm going to resist so I can wake up tomorrow a little bit slimmer than today..

The thought of having like 8 more months of this is awful. But, it didn't go on overnight, why would it come off any faster? Every action has an equal and opposite reaction.

I really hope I'm a muscular 180-170, and not a skinny fat 180-170. Pete's got an inch on me and sits at 190 and probably has 20 pounds more muscle at least, so I'm hoping I won't look like a weiner at 170.

Did two tabata intervals on the rower today. I'm beat. These went much better than yesterday! The second round is always hellacious. I either feel like I'm going to puke, passout, or just stop. It's very weird. It's over so quickly though you've just got to keep your focus on meeting your times.

6 more weeks on the current workout. I really like the current workout that I'm doing. It will be a bummer to switch fo' sho'.

Got my camera today. Tomorrow night I will take some progress pics. I probably won't post them. However, I will take a video on Thursday of squats and deads. I want to make sure my form is correct. I've never done that before, or put anything on youtube, so it might take some figuring out. I'm hoping my Mac can convert a video to a youtube video automatically using iMovie.

Extremely sunburnt after volunteering at a camp all day today. Holy crap. I went to the gym to lift today, but it just wasn't happening.

Will make up the workout tomorrow. Right now I'm coating my skin with lotion and going to sleep for 10 hours or so, hoping to heal quickly!

K, so, my whole upper body is super sore from being sunburnt so I didn't lift today. I tried yesterday but it was epic fail as moving the skin hurts to be frank.

My metabolism is infinitely faster now than it was even a month ago. I'm always hungry right now. While in some regards it sucks, in others, its excellent as I'm shredding through fat. This morning I woke up 25 pounds down. Right at the 2 lbs a week, still not making many sacrifices.

I'm pretty hungry so I'm going to go to sleep. I'm probably way over on calories for the day already as I had a pretty good sized lunch today.

Feeling good again, body temp down, going to hit the gym right now. Had a massive plate of Thai food at lunch so I'm basically maxed out on cals for the day, but we'll see how this goes.

Rick Neuheisel would be proud of you.

Rick Neuheisel would be proud of you.

I don't get it :confused:

I don't get it :confused:

I know you're cutting, but just saying that he would be proud of your enthusiasm and effort. I just went through your journal today and I guess I was responding to some of your earlier entries....not the sunburned stuff. :)

I know you're cutting, but just saying that he would be proud of your enthusiasm and effort. I just went through your journal today and I guess I was responding to some of your earlier entries....not the sunburned stuff. :)

Oh, cool man! Year, for sure, I'm jacked up about this. It's a long, slow process but it is teaching me patience. I've become much more mentally strong the past 2 months than I ever have been prior.

Today:

3x4,4,4 @ 185 flat bench. I'm pretty sure I could have cranked out 5, and in retrospect wish I had. I need to sack up and grab a spotter. I'm too shy :o . I limit myself because I'm afraid of getting trapped under the bar, but I'm pretty (95%) sure I could have hit 3x5 @ 185 today.

4x3 @ 195 pendlay row to stomach. This was pretty tough today. The increase in weight is too much for me to handle right now with great form. I'll give it another week to see if my body adjusts. Otherwise I'll drop down to 190 for a week.

3x5 @ 150 pendlay row to neck. This was pretty easy and these were really good reps. I will go up to 155 next week.

3x5 @ 165 incline bench. These were tough as usual, but I got them all up and had good form. My weakest point on these is the lift off. I typically slide myself up by my feet to push the bar off, then slump down into the seat once I have the weight off the pegs.

Good workout today. I was getting a little light headed during it, but thats okay. I gutted it out, and life is good.

Weighed in 24 pounds down today. Fun to see the day to day fluctuations in weight as long as I can keep in mind a negative trend line.

Making a homemade pizza, but also lifting while this cooks. It's my leg day, so I'm going to take some video and upload it this weekend.

Azure, I've got my sights set on you bro!

Squats:
2x3 @ 245 ass to grass
1x1 @ 245 failure

These were really intense and extremely taxing. My legs were basically fried from these. I recall the last week of SS I was putting up 265 but I feel significantly stronger right now and with better form.


DB Step-ups:
3x5 per leg @ 2x45 lbs

These were good. My left leg always feels weaker and I feel like I push off more on the left leg, but thats why I do these, to try to fix that imbalance.

My right calf got pretty tight during this exercise and it became a mental distraction the rest of the way through.

Front Squats:
3x5 @ 135

These are very strange for me as the weight isn't very comfortable and I feel like I'm going to fall forward some of the time. On the way up, I definitely feel myself torquing my back to keep it straight up. I need more time at this weight to get the form correct.

Deadlifts:

1x3 @ 335 + two failed attempts

I jumped up twenty pounds this week, just to see if I could do it. I got the weight up three times, killing the weight in between each rep.

Then, I had two failed attempts. I know I can do this weight. I just feel off today. Not sure why. Possibly the tight calf was distracting me. Not sure.

Overall, I felt this was a pretty bad workout. I can do better. I know I can.

Had a pretty good workout today. My body is fried. My butt is killing me.

Military Press:
3x5, 1x4, 1x3 @ 125 - This is very challenging and I've been stuck on this weight for seemingly forever! My shoulder felt great though, so thats pretty awesome!

Lat Pulldown:
3x8 @ x weight, I hate how the machines blocks are missing numbers. Whatever it is, its up 5 lbs from last week.

Seated Row:
3x8 @ x weight, see above, but up 5 lbs from last week. Money!

Power cleans:
My body was fried so I said screw it and went home.

I really need to kick it into high gear. I have 33 days to lose 15ish pounds. I really need to buckle down on the weekends. Time to clean up the diet. Too much junk food lately.

Time to do some form of exercise every day. We'll see how this goes for two weeks and re-evaluate. I really want to hit my goal.

I haven't shot some hoops in a couple of years, so I think I'll go do that and then do some tabata rowing workouts. I'm freaking bored and fat.

I did 3 tabata intervals on the rower. The third one was pretty slow in comparison to the other two, but the heart rate and effort was there. Holy crap, my legs hurt to move! :lol:

I do not understand why but my weight has been up like 5 lbs for the past two days despite pounding water like a fiend. WTF.

I do not understand why I seem to be sitting 5 lbs heavier than I was all of last week, but its very frustrating to me that regardless of what I eat I cannot seem to shake these pounds.

It is completely unreasonable to assume I over ate by 5x3500 this weekend. WTF.

I'm downing a gallon of water right now. F this. I'm fed up with it and its making me distraught.

Finally! Chugging the water worked. Back to about where I expected to be, maybe a pound or two heavier, but down 3-4 from last night.

Tonight:

Flat Bench
Incline Bench
Pendlay to stomach
Pendlay to neck

Had a really great workout tonight.

Flat Bench:
3x5 @ 185! Finally! Done! Moving up to 190. Woot!

Incline Bench:
3x5 @ 165! This was okay, but I need better form. I need to bring the weight down deeper and at a more consistent angle. Will note for next time.

Pendlay row to stomach:
3x5 @ 190, this was tough but I grinded it out. Form could be better.

Pendlay row to neck:
3x5 @ 155, dominated this.


Tomorrow I've got leg day. I'm going to crush this and go up in weight on every exercise. I'm feeling really good right now. Hopefully I'll get some video. I'm charging my camera battery right now, so we'll see.

Had a really great workout tonight.

Flat Bench:
3x5 @ 185! Finally! Done! Moving up to 190. Woot!

It is a good feeling to move up on the bench press, when you do it feels like your chesticles grow a little over night. :tucool:
I am pushing to get to 220lb within a few weeks. :bb:

Completely agree. Few things are more satisfying than moving on up bench and military press since it just takes so bloody long!

I'm looking pretty lean today and feeling strong. Today's going to be a good day, and tonight's workout is going to be epic.

Azure, I've got my sights set on you bro!

Deadlifts:

1x3 @ 335 + two failed attempts

I jumped up twenty pounds this week, just to see if I could do it. I got the weight up three times, killing the weight in between each rep.

Then, I had two failed attempts. I know I can do this weight. I just feel off today. Not sure why. Possibly the tight calf was distracting me. Not sure.

Overall, I felt this was a pretty bad workout. I can do better. I know I can.

Woot, woot!

I'm back on the Deadlift wagon again after 2 weeks off.

:tu:

I do not understand why but my weight has been up like 5 lbs for the past two days despite pounding water like a fiend. WTF.

I do not understand why I seem to be sitting 5 lbs heavier than I was all of last week, but its very frustrating to me that regardless of what I eat I cannot seem to shake these pounds.

It is completely unreasonable to assume I over ate by 5x3500 this weekend. WTF.

I'm downing a gallon of water right now. F this. I'm fed up with it and its making me distraught.

Your weight can fluctuate for numerous reasons....most of which you can't really control.

But, what works for me is to cut carbs....big time. If I eat 50g of carbs per day, my body doesn't bloat at all after meals, and I don't pick up water weight.

Definitely agree with you on the carbs. Cut your carbs, cut your weight. I barely watch what I eat, just keep the carbs low and I drop weight like a beast.

Today:

2x5, 1x4 @ 245 - Back squat - this was pretty good, and while I go to parallel, I don't do full ass to grass with this much weight. I need to work on that, but it will take me awhile to get to that level.

3x5 each leg @ 45 - dumbbell step-ups - These are getting easy, so I'm going to go up to 50. My left leg is catching up with my right, which is good.

2x4 @ 140, 1x5 @ 135 - front squat - these are really challenging when I go past parallel I feel like I'm really leaning forward. I need to get the form down.

1x3 @ 335 - Deadlift - Boy, these were challenging. I have a really hard time locking this out. I suppose this challenge is what I live for when I go up 20 pounds every time I hit 5 reps.

Deadlift, back squat and front squat on the same day, especially that heavy is going to make you burn out sooner than later.

While I love your effort and motivation.....you might want to switch things around.

Cause I tried to do the same thing you did....and I burned out 2 weeks ago.

:nono:

As for the carbs......I agree completely. Cut the carbs, cut the fat. When I actually bother to count my calories during a routine like that, I have a hard time hitting 2,000....nevermind 3,000+ to maintain.

Gotta keep going strong for a few weeks. I'll be changing up my program again in 4 weeks. I think I can make it to that point.

I have a love/hate relationship with leg day. Even single week now I get leg doms wicked bad. It never used to be this bad, but this means I'm tearing fibers like a fiend. I'm quite satisfied with this.

Today I haven't yet decided whether I want to do a rower workout or a weights workout. I'll probably do weights today, then rower tomorrow and monday to give my muscles a chance to rest before Tuesday's lifting again.

Weighed in at 27 lbs down yesterday. Didn't weigh myself today, but so far so good. Gotta hit 40 4 weeks from today. Gotta pick it up.

Twenty-seven pounds is a lot bro. Are you going to post pictures when you hit your goal of forty?

Three hours forty-five minutes 'till gametime!!!

Time to change the avatar. You've had that Maurice Jones-Drew avatar for years and he doesn't even play for Green Bay.

Twenty-seven pounds is a lot bro. Are you going to post pictures when you hit your goal of forty?

Three hours forty-five minutes 'till gametime!!!

Time to change the avatar. You've had that Maurice Jones-Drew avatar for years and he doesn't even play for Green Bay.

I've gotta take some pics. Honestly it ultimately comes down to taking an electric razor to the chest and quite frankly I just haven't had the time nor the motivation lately. Lots of stuff happening with new job, weight lifting, working like crazy, school, etc.

Just finished working out today. My hamstrings and butt are completely fried from Thursdays leg day.

Today:

3x8 Lat Pulldown at same weight as last week. This time I worked on form and made sure I pulled the weight all the way down. I did. Next week I will be going up. I think next week I will actually write down the amount in KG and then convert it to pounds so I know how much I'm doing.

3x8 Seated Row at +5 lbs from last week. These went really well, and I focused on pulling with my elbows and back versus biceps. They felt really good as I was doing them.

4x5, 1x2 Military Press @ 120. Movin' on up next week. Military press is such a biatch to move up on. I felt very strong on the 3x5 @ 120. After that my arms were pretty fatigued, but I cranked out another full set and then finally failed miserably in the 5th and final set. This was a really solid exercise today.

5x3 Power Cleans @ 120. Power Cleans make me feel really weak because I feel like I move a girlish amount of weight. A lot of guys get pretty deep in a squat like motion when catching it, but I find I do not. Basically, I think I'm struggling because A) I don't have the form perfect, and B) as a result of not perfect form, I'm pulling the weight a lot higher than I have to. These are pretty tough for me but I'm going up to 125 next week.


Overall, this was a dynamite week of lifting. I'm crushing all of my PRs despite cutting. That is a good feeling. Tomorrow and Monday I've got a date with the rower and 3x tabata intervals per day. These days are absolutely brutal, but will give my legs ample time to get fully recovered for next Thursday's brutal leg day!

I'm really amped up with the way things are going. I feel like I've crossed that point of turning back. No way can I back out of dieting now. I'm a little worried about the change to a new work place and not having a cafeteria with healthy options so I don't have to cook, but we'll see what happens, I don't really know what to expect there.

So far, so good. I took some pics today. Will post when I'm less fat :)

Did two fasted tabata intervals today. Started a third but after the second set of 20 seconds I called it quits because I was fried and felt like puking.

This is going to be a crazy 18 weeks or so. The year is going to come to a close very quickly. I need to make sure that despite everything that is going on I don't neglect either my diet or workout.

It's really hard not to look ahead in dieting. I cannot wait until I'm lean and like 160-170ish. I plan to bulk up for about 40-50 pounds, then cut back down.

I want to try to do the Coan-phillipi program, as well as the smolov squat program.

I wonder at what weight I will look lean at. A few years back I weighed about 150 and was probably 15% body fat. I would have to think that I've got a good bit more muscle now, and will develop even more over the next several months of lifting.

This upcoming week is going to be hard. It's both my birthday week and my last week at my current job, so I've got a million people who want to take me to lunch or dinner, etc. Not good when I have the big bench mark just 26 days away.

I would think I'll way in 28-30 pounds down on Tuesday morning. Let's hope so, at least!

Did two tabata intervals on the rower. Didn't even attempt a third today as my whole body just wasn't having it.

Today's food intake sucked. I might push my weigh in back until Wednesday.

Things are already getting really crazy and I'm not super stoked about it. The new job is going to have a ton more responsibility. That said, with school and work, it's going to be really insane before factoring in working out. I cannot even imagine how nuts it's going to be with exercise on top of everything.

That starts next Monday. I'm worried about it, but here's hoping it goes fine.

I had one of the best workouts of my life today. I'm feeling like a million bucks and crushed it. Best part.. 25 minutes for the entire thing. I was moving pretty good.

Bench:
3x3 @ 190 - I probably could have done 4. I didn't want to push it given that I did not have a spotter. This felt pretty good. I need to get more of my entire body in it. I really feel like I just push with my arms. I don't use my legs at all, which some people appear to.

Incline Bench:
3x5 @ 165 - These went up easy and I felt I could have gone up another 5 lbs. Excellent work!

Pendlay Row to Stomach:
3x5 @ 190 - This went up much easier than last week. I'll go up 5 lbs next week.

Pendlay Row to Neck:
3x5 @ 165 - These went up pretty well. The 5th rep in all three sets was really hard. I will probably go up 5 lbs next week and then stay there for a week or two.


Overall, I feel great after this workout. I absolutely crushed it.

Tomorrow: I'm moving my leg day up to Wednesday, knowing that I will not get a good chance to workout Thursday or Friday. I'm going to get up early and do cardio on these days, but with Thursday being my birthday and Friday being the last day at my current job, I don't imagine having much time to get in a quality, night time workout in.

I cannot wait to deadlift tomorrow. It's going to be glorious.

In the efforts to make sure I hit my weight by the wedding, I'm going to pick up my workout training schedule to 7 days a week. 3 days of lifting, 4 days of intense cardio. I need to make sure I keep my metabolism roaring at all times in order to get to where I want to be.

After the wedding, I'm thinking the way to go to a 5 day a week lifting routine and stopping the tabata training. I'll probably do the WS4FB program up until Christmas, hoping to get down to the 60-70 lbs down mark.

I'm thinking I'd lift every day but Monday and Wednesday, as these are going to be very long days for me.

I'm going to have to start going to sleep by 10pm so I can get up at 6. Right now my job as a freelancer is so flexible that I can wake up and go in basically whenever and stay as late as I'd like. I'm going to make this a goal Sunday - Thursday.

You're getting married? Did I miss something? :confused:

Anyways, I pulled 1x420# yesterday.

20# more than what I did the previous week, and it was relatively easy.

Better get on with it if you want to catch me bro!

;)

How much do you weigh and how tall are you? :tucool:

Time to change the avatar. You've had that Maurice Jones-Drew avatar for years and he doesn't even play for Green Bay.

Bruin for life. :)

You're getting married? Did I miss something? :confused:

Anyways, I pulled 1x420# yesterday.

20# more than what I did the previous week, and it was relatively easy.

Better get on with it if you want to catch me bro!

;)

No man, just gotta go to a wedding in 3 Saturdays. That is the goal weight for 40 pounds down. I don't think I'm going to hit it at this point to be honest. That's okay, though, as my lifts are going up and I'm leaning out. A good combination.

It'll be tough to catch you if you keep lighting it up and taking the competition to an entirely new level :) Keep it up man.

Cason, I'm 5'11" 240ish.

I had an excellent turkey italian flavored sausage from whole foods for lunch today. 3.70 grilled and prepared for me. Spectacular. I also bought some fresh shrimp to grill tonight. Should be tasty.

Cannot wait to lift tonight. My back already has doms from the pendlay's yesterday, but I'm going to light it up tonight.

Had a really good workout tonight again. Feeling strong.

Back Squats:
1x5 @ 245,
1x2 @ 245 - On the second rep, I went too deep and knocked the bar off my back by hitting the safety bars.
1x5 @ 245 - Started the second set over. On the 5th rep, I got stuck in the hole, but I gritted my teeth and pushed harder than I ever have and got out.
1x3 @ 245 - I was completely burned out by this set and I got really dizzy so I stopped after the third rep.



DB Step Ups:
3x5 per leg @ 50 lbs dumb bells - These went really well. My grip is getting a lot stronger as I don't feel the fatigue of carrying around 100 pounds nearly as fast. Awesome. My left leg continues to lag behind in power, though, without a doubt.

Front Squats:
3x5 @ 135 - These went well and I will be going up next week. I stopped my workout after this as I felt really dizzy.


I'll be doing Deadlifts on Sunday I'm pretty sure. Going to get 5 reps at 335. I'm jacked up for it.

Tomorrow, Friday - Tabata intervals in the morning before work as I know I'm going to be busy in the evenings. Saturday I have my typical Saturday workout.

Feeling really good right now over my effort. This was a challenging workout and I felt I was on the verge of passing out several times. I kept the tempo high and was squatting about as deep as I can imagine.

I can't get past how good of a workout that was. The numbers didn't go up a huge amount or anything, but the tempo and the intensity on the squats was at a new level. Felt really good. I felt like my form was competition quality. I was really quite satisfied with these.

I don't like ball parking these things, but I look significantly better than I have at this weight in the past. This is a very good thing.

Time to finish some programming for work, then hit the sack. I've got to get up reasonably early and do that workout.

I'm so pumped up right now. This is great!

Sorry for the crazy amount of posts tonight, I'm getting amped up and I can't control myself!

I'm thinking about bringing running back for the next 3 weeks as I find it to be more effective for burning fat than the tabata intervals on the rower. I absolutely hate it and find it very painful, but I cannot stress enough how much I want to hit this goal.

After the friend's wedding, I'm going to stop my "cardio" all together outside of my deadlifts for time. Those will be phased back in as I thoroughly enjoyed doing those.

My body is getting stronger and in better shape. I'm going to get to have some fun and really start pushing it in the exercise capacity that I can handle. That is exciting as I can further my metabolic gains and increase my fat loss.

what about doing stuff like the "bear" or high rep power cleans, snatches, etc instead of a couple of the runs?? or are you too low cal for something like that right now?? :confused:

seems like sometimes those things that are hard for your body to adapt to can really give you a fat loss "burst" or something when you use them fairly heavily in a workout. i think mixing things up and changing pace once in awhile has a lot of mental benefits too. :nod:

I would like to get into more lifting related cardio again. I really enjoyed the power cleans for time and deadlifts for time when I was doing those. :nod:

Right now I've got to focus on hitting that upcoming goal, and I think running might be the best way to do it for the next three weeks.

Did you read the T-nation article about barbell complexes?

Good stuff.

http://www.tmuscle.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physiqu e

happy birthday!!!

Did you read the T-nation article about barbell complexes?

Good stuff.

http://www.tmuscle.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physiqu e

Looks awesome I will be doing this once after the wedding! Possibly before it.

happy birthday!!!

Thanks Deja :)

Thanks Deja :)

any fun plans??

any fun plans??

Sadly not really. I'm going out for "free beer friday" tomorrow with a bunch of people to celebrate my last day at my job, but thats about it. Should be a really good time though :nod:

Alright, back to the grindstone. Lifting this afternoon. Should be glorious!

Today, I had a very good workout. Also, I met a nice, big strong dude in the gym. This guy is super tall, so he doesn't look thick, but he pulls and pushes some serious weight around. Evidently he is a college baseball player. He's gotta be 6'5". Nice guy.

I also moved up to a numbered plate again on lat pull down and seated row. 68 kg, or 150 lbs. Schwing! I suppose I could have done the simple math and converted all along, but what fun is that?


Lat Pulldown:
3x8 @ 150, this felt pretty good but I need another week to perfect the form on this high of a weight.

Seated Row:
3x8 @ 150, this actually felt pretty good, like I could go up 5 lbs. I really have gotten quite good at using my back to pull the weight instead of my arms. I somewhat jerk back a bit, but I would think this is fine given the nature of the exercise.

Military Press:
2x5, 1x4 @ 125, This was the best military press workout I've ever had. If there was any question as to whether I'm getting stronger, this basically confirms it. This is a hell of a lot of weight to push up on military press. Cannot wait to get up to 135.

Power Cleans:
5x3 @ 125, I've established that I can basically push and clean the same amount of weight. Is this pretty common? Power cleaning this much weight was exhausting. My heart was pounding, but this felt very good. Noice!

This was a pretty legendary workout for me today. PRs on all the exercises. Military press was just tying a PR, but still. Excellent!

I've established that I can basically push and clean the same amount of weight. Is this pretty common?

ur talking military press on the push right??

if so (and it looks like it with ur numbers) i don't think it's that common for them to be the same. if ur pulling all the way up to ur neck it might be a little closer to common, but if ur catching it low then i think most people have a WAY higher clean than their strict military press.

or maybe ur talking push press??

what's ur bw?

ur talking military press on the push right??

if so (and it looks like it with ur numbers) i don't think it's that common for them to be the same. if ur pulling all the way up to ur neck it might be a little closer to common, but if ur catching it low then i think most people have a WAY higher clean than their strict military press.

or maybe ur talking push press??

what's ur bw?

When I clean, I don't have much of a squat in it like a lot of people. I should really take a video, because I pretty much pull it up to mid-face level from the ground, so like 5'5"ish, since I'm 5'11".

I was talking military press in a controlled fashion (unlike the push press) and power cleans.

I weigh about 240.

I did a separate dead lift day today due to exhaustion after my leg day workout this week. I like it, and I might keep it this way. It's kind of nice!

Deadlift:
1x1,1,1,1,1 (5 singles) at 335 - Boom! Done! Moving up to 355 for the next few weeks. I feel like I had some more in me today, so we'll see how long it takes to get the 355 up.

Speed Deadlifts:
3x5 @ 225 - These are easy but exhausting because they're so fast. Excellent cardio work. By this point, my hands were basically raw. Fudge.

The past few days have been something. New job is taking some adjusting to. Very different from old job.

Today:

Flat Bench:
I felt very off on this and it shows. WTF.
3x2,1x1 @ 190 - I don't know why but I couldn't get comfortable under this at all. Very frustrating. Was a very bad slew of sets.

Pendlay to Stomach:
3x5 @ 190 (I kept the weight the same because I was worried about trying to increase after the Benching fiasco). I absolutely crushed this. My pendlay row is stronger than my bench. Who would have thought?

Pendlay to Neck:
3x5 @ 170, after the previous exercises success, I said okay, I'm going to go for the increase, so I did, and it went well. I will probably try 5 more pounds next week.

Incline Bench:
3x5 @ 165, this went up like buttah. Last week this was pretty challenging. Not sure why this bench went great but the flat bench did not. Hmmm. That said, I will do 170 next week.

Still a little ticked off about the flat bench. Not sure what was up with that. I felt off on the warmup sets of 135 even. Not sure why.

My weight has been at 27 lbs down for like two weeks, yet I'm feeling stronger than ever. This is a good thing. Still, I wish I didn't have so gosh darn far to go still. That said, as long as I keep lifting heavy, making steady increases and eating right, I wonder at what weight I will be lean at. I suspect I will have 10-15 lbs more muscle than I did when I started posting here 5 years ago, so that will be good. I would think I won't look horrible at 170.

Nice! The YMCA that I work out has another location 2 minutes drive from my new office. Since we have mandatory 9 hour days (with an hour lunch built in that if we don't take, we lose and still have to work -- don't even get me started on how lame this is), I will take my hour lunch and do my bench workout Tuesday, and then some barbell cardio on Thursday and Friday.

This might be a blessing in disguise. I can get there in 4 min, workout for 30 min, shower and be back all within an hour. Could there possibly be a better mid day break from writing software? I think not!

That said, my current plan is to stick with the Tuesday push-pull, Wednesday leg, Saturday push-pull supplement and deadlift Sunday. I'll supplement with some barbell cardio as Azure mentioned in the previous post.

Fuck me. I have to work at 7. That means I have to be up at 6:15. Not nearly enough sleep for my preference, but that is how this upcoming semester is going to be. This lifting during the day is really going to make my life a lot better on a couple of days, so that is good.

These next few months are going to be the most challenging of my life without a doubt. I'm going to be posting in this journal a lot and leaning on the support of this forum to help carry me through.

Had a pretty good workout tonight. It looked like it was going to be really crappy, but I gritted my teeth and kept pushing.

Squats:
3x5 @ 245 - This was hard as hell. The 5th rep on all three sets I basically got trapped in the hole and pushed like hell. My heart was going a million beats per minute after this. Once again, felt very dizzy after this. Took plenty of time in between sets.

Front Squat:
3x5 @ 135 - I finally feel like I have the form down on this and am not leaning forward so much. Time to move up in weight now that I mastered the movement. This guy sure is taxing when your butt hits the back of your ankles.

Dumbbell step-ups:
3x5 @ 50 lbs dumbbells - Today I incorporated basically a one legged squat on the way down after stepping up. It was really exhausting, and clearly displayed significantly more strength in my right leg than my left. Time to fix that.

I just chugged my chocolate milk. Time for bed. Today has been crazy. This entire semester is going to be crazy.

Weighed in this morning at down 29.6. Noice!

Still, not where I want to be. Two weeks, two days.

Weighed in this morning at down 29.6.

:tucool:

Thanks LCS :)

Today:

6,5,4,3,2,1 reps of each, with 90 second break in between. Went as hard and as fast as I could without stopping or putting the weight down.

Deadlifts
Romanian Deadlifts
Barbell Rows
Power Cleans
Front Squats
Military Press
Back Squat
Good Mornings

Very tiring. Used 55 lbs. Will go up to 65 next time. Holy hell does that get your heart beating near max in a hurry.

Weighed in at 30 down today. I had a huge day of food so far to boost the metabolism. 3 cups chocolate milk, 1 green bell pepper, an entire 2100ish calorie frozen pizza (over several meals). Still more to come on this metabolic boosting day.

The next two weeks are going to be insane. I'm working out every day straight to the wedding. I was a week off on when that was.

I don't think I'm going to hit my goal, but I bet I will hit 35 down. I'm going to cut my calories pretty GD low the next two weeks.

Once that wedding is over, I'm going to change up my lifting routine a bit. I'm considering cutting some 1.25 lbs chains and doing just the starting strength exercises with some supplementary barbell cardio. Not sure.

Today:

Lat Pulldown:
3x8 @ 150 - I didn't feel very good about this today. Form wasn't great, and I had a very hard time pulling the bar to within an inch or my chest. I will stick at this weight until I get the form perfect.

Seated Row:
3x8 @ 150 - This went very well and I will probably give it one more week than go up 5 lbs.

Military Press:
3x5 @ 125 - Finally, I hit all three sets perfectly at this weight! Time to go up to 130 woot woot!

Power Cleans:
5x3 @ 130 - These are getting easier and I'm getting better at the exercise. These were pretty easy I will go up 5 lbs next week.

I had a pathetic display at the gym today. I couldn't get 335 off the ground. I'm pretty sure my body is burning out right now. Fudge.

I should also note I saw an 8 lbs swing in weight today. Good ol' water weight! :lol:

I had a pathetic display at the gym today. I couldn't get 335 off the ground. I'm pretty sure my body is burning out right now. Fudge.

Yeah, well you can't keep pushing yourself like crazy and not expect your body to begin breaking down.

Take a break. If your diet is in order you're still going to lose weight even if you're not exercising.

Plus, you'll only come back stronger.

I realize the wedding is coming up, so take 1-2 days off at least if you're going to push yourself for 2 weeks straight.

That being said, I probably shouldn't take, because I'm beginning another 3 week tear right now that should take me into the start of Oct.

Heavy deadlifting along with Crossfit style WOD, along with Crossfit Endurance.

I couldn't even run today my back was killing me so bad.

That being said, I probably shouldn't take, because I'm beginning another 3 week tear right now that should take me into the start of Oct.

Heavy deadlifting along with Crossfit style WOD, along with Crossfit Endurance.

I couldn't even run today my back was killing me so bad.

You sir are a tank. I'll probably take a few days off after the wedding. I've been lifting for a very long time without a break now. Since June 1st ish. I have taken a weekend off once I believe.

Are you still cutting down fat despite not tracking the cals or are you at a stage where you're content and just want to gain strength?

You sir are a tank. I'll probably take a few days off after the wedding. I've been lifting for a very long time without a break now. Since June 1st ish. I have taken a weekend off once I believe.

Are you still cutting down fat despite not tracking the cals or are you at a stage where you're content and just want to gain strength?

I'm still not eating very many carbs. In fact I'm doing as much Paleo style eating as I can, and as a result the fat is still falling off.

I'm on day 13 now of the 'paleo will change your life in 30 days' challenge a bunch of us are doing over at the CF forums, and after that I'll probably start doing something similar to Pete.

I find that taking a weekend off really sets back my progress. Because of the sitting around I tend to eat more, and sometimes that involves eating a few unhealthy foods. Working out negates that.

How is the paleo going? Slimming down? Craving anything?

Slimming down and I have absolutely no cravings at all.

My only problem is that I'm just loosing body fat, and not actual weight. Probably because I'm eating way to frickin' much. :lol:

I really like it, but there is no way I could go with it forever. I need more carbs.

I worked up to 3x400# today on the deadlift.

Could probably do more. We'll see on Friday probably.

I had a pretty good workout tonight. I'm feeling really good tonight.

Do you guys touch your chest on a bench press? I was touching my chest and a guy told me I should only go down 1 inch above it. I can push weight a lot easier when I do this. When I touch it to the chest it sort of breaks my arch and I don't have the same power pushing.

Also, today on flat bench my left hamstring tightened up. Of all things! :lol: Truly is a full body exercise! It threw me for a loop for the remainder of that set, but after that it was noticeable but I was prepared and ignored it.

Flat Bench:
1x4,3,4 @ 190 - This is going pretty well. I could probably get 5 reps if I go an inch above my chest, but I don't think that is correct form. I always try to touch. The 3 rep set was when the hamstring flared up.

Pendlay Row to stomach:
3x5 @ 195 - This went really well actually. I'm going to try to go up again next week.

Pendlay Row to neck:
3x5 @ 165 - I tried 175 but I wasn't getting it anywhere near my neck, so I dropped down and focused on form. This went well. Will do 170 again next week.

Incline Bench:
3x5 @ 170 - This was easy. The only part of this exercise that is challenging to me is the unrack. I typically do most of the pushing for that with my legs due to the weird angle, than I slide down into the chair and try to avoid using any legs at all.



What does that say if my incline bench is quickly catching up with my flat? I'm maybe 5 lbs behind for equivalent reps on the incline. Is there an imbalance some where?

I'm hungry, but in class so I can't eat anything. Lame.

Look up ROM, and what it has to do with lowering the bar to your chest.

Do you guys touch your chest on a bench press? I was touching my chest and a guy told me I should only go down 1 inch above it. I can push weight a lot easier when I do this. When I touch it to the chest it sort of breaks my arch and I don't have the same power pushing.


I always touch the bar to my chest, but you certainly don't have to do that to get a decent chest workout. Unless you plan on doing some competitive benching, I would recommend that you do whatever feels the most comfortable for you. You could also consider just doing "board" bench presses.:tucool:

Did you read the T-nation article about barbell complexes?

Good stuff.

http://www.tmuscle.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physiqu e

You ever do these? These are fun.

Today:

8,5,4,3,2,1 @ 65 of:

Deadlift
Romanian DL
Bent over rows
Power cleans
Front squat
Military press (I don't care for the push press)
Back squat
Good mornings.






Holy back doms. I havent' had doms like today in a very long time. I was going to do 8,7,6,5... but halfway through the set of 7 I was huffing and puffing so hard I took it down to 5. Yikes!

I'm going to build up to 10 for this. This is without a doubt the most intense exercise I've done.

Yeah, I do sometimes.

Been a while though.

Its an interesting way to do cardio. At least not as boring as sitting on a bike and peddling away. :lol:

Yeah, I do sometimes.

Been a while though.

Its an interesting way to do cardio. At least not as boring as sitting on a bike and peddling away. :lol:

Dude it's fun as hell. It's incredibly challenging. My back is completely fried after all of those back exercises.

Tomorrow I have a date with 7,6,5,4,3,2,1 instead of the 8,5,4,3,2,1 I did today. I'm going to take a week off from lifting heavy and let my knee straighten itself out and instead focus on kicking up the metabolism with these guys.

Rest?

I cleaned and pressed 160# today, in the midst of a high tempo pushups with lots of pushups, situps, chinups and squats.

Then, after supper I went and did the Crossfit Endurance workout from yesterday.

I feel goooood. :tu:

Rest?

I cleaned and pressed 160# today, in the midst of a high tempo pushups with lots of pushups, situps, chinups and squats.

Then, after supper I went and did the Crossfit Endurance workout from yesterday.

I feel goooood. :tu:

You should start a journal here in addition to your blog. You're a tank.

Going for 7,6,5,4,3,2,1 @ 65 today at lunch.

Same routine as the other day. It's fricking monsterous.

UPDATE:

Did the 7. Had to stop around 4 for a minute breather as my heart was at 200ish BPM and I couldn't keep it up.

You're working so hard during this yet you don't really realize it as you're focusing on form and doing the movements.

The back doms were unbearable during this break and the rest of the way through. I can barely sit right now it hurts so bad! This thing is crazy difficult!!!!!!!!!!!!!!!

Going for 7,6,5,4,3,2,1 @ 65 today at lunch.

Same routine as the other day. It's fricking monsterous.

UPDATE:

Did the 7. Had to stop around 4 for a minute breather as my heart was at 200ish BPM and I couldn't keep it up.

You're working so hard during this yet you don't really realize it as you're focusing on form and doing the movements.

The back doms were unbearable during this break and the rest of the way through. I can barely sit right now it hurts so bad! This thing is crazy difficult!!!!!!!!!!!!!!!

lol.

I heard you scream at me all the way up here for suggesting it.

Its awesome. Especially if you want to push yourself harder every once in a while.

I might do some tonight. :tu:

You're doing pretty damn good though for having just started.

My left knee is F'd up. I'm going to give it two full days of rest (Sat, Sun) and commence an intense week on Monday.

I'm going to take a full week off from lifting after this wedding. It's been a while and my body needs it!

Well, I think I'm gonna visit a doc for the knee. Something feels really f'd up when I walk up and down stairs. I think doing the 7,6,5,4,3,2,1 reps with all the leg work did it in.

I'm going to give it a few more days, but if it doesn't improve time to see the doc. I never go to the doctor (except for excuses from school :D ) but this is really pissing me off as I want to lift hard and heavy.

Knee is pissing me right the fudge off.

Every once in a while when you keep pushing yourself things like this happen.

Someone once told me that it was impossible to lift heavy weights without hurting yourself at one point or another.

Rest, recover....and you'll come back stronger.

So much easier said than done when you want to get somewhere in a hurry and are fixated on a goal.

The lowest weight I've seen now is 32 lbs down but I decided to take a week off dieting (I'm getting really sick of it) to match the week off of exercise. For me, the two really go hand and hand is weird as that is. All things considered it is probably a decent time as I got a flu shot two days ago and my arm is still stiff, though I have no idea how that would affect my lifting.

I don't know what the hell I'm going to do tomorrow not lifting at lunch. Friday too.

Maybe tomorrow I will run over to the doc over lunch. I guess you can get free consultations at a sports medicine place. Normally I'm not worried about little injuries, but something about this feels off. After all, it doesn't really hurt that bad, just feels very weird. It's like I'm constantly aware of it, where as in the past I have never, ever thought about my knees when walking.

Another thing is I can walk fine during the earlier part of the day, but by the evening I'm limping around like crazy. It doesn't really look swollen but I can't really tell either, so who knows.

I have an appointment with the doc but it's actually feeling pretty okay tonight. I'm only aware of it (this is the best way I can describe it) when I'm standing on one foot. I'm unaware when doing this with my other leg.

We'll see what they say.

Doc had me do a series of drills today and a few hurt. He said it probably just needs to rest but if it doesn't get better to come back and see him. No ligament damage so that is definietly a good thing.

Still is very uncomfortable though.

I want to lift damnit!

Still hurts like hell. Gah!

Once I get back into the swing of things (I need to start lifting soon, I'm going crazy, even if only upper body for a bit), I'm thinking about doing the two Ed Coan programs.

I would do the Coan Bench program and deadlift program simultaneously. From what I hear, the bench program really isn't horrible at all, and the DL program only has a few awful weeks.

We'll see. It'll depend how the knee is doing. I think doing this combination of programs will result in some solid gains and hopefully a lot of fat loss as long as the ol' diet is solid.

The Coan bench program fits perfectly with my work schedule. I can do it Thursday, Friday and Sunday. I could then do the CP day whenever. Most likely Saturday as I don't have much time during the weeks these days.

My knee has felt really good all day today. Only hurts when pushing off and changing direction at the same time.

I'm going to begin lifting soon. Not until Sunday at the earliest.

CP and the Coan bench program. Very different stuff then I've done with minimal knee impact (at least compared to squats), so this will be fun.

Everyone says to eat huge while doing this, but I have a theory that I will still reach the goals and not burn out while eating lower calories. I guess we'll see.

Azure, you did CP while cutting right? Or at least while not bulking?

Good to hear your knee is feeling better. I know it's frustrating when you have a goal, but you're being held back by an injury. It can be hard to give it time, but pushing it can hurt your progress further.

But you know that. I hope it keeps feeling better!

Hey LSC thanks for the kind words. Yep, it's getting a lot better so that is exciting.

How is your training going?

I'm going to lift on Saturday. Hurray! I'll most likely spend two weeks getting up to speed again before I dive in to the Coan programs. Maybe only one. We'll see.

I didn't lift this weekend because the knee still isn't feeling 100%. I was dragging 10 40 pound bags of fertilizer on a cart this weekend and it (knee) didn't feel stable when turning (twisting).

This fat guy just did a pull up from standing flat to pulling himself up with his arms and back completely. I don't think I could do it again, though :lol:

Have you got a neoprene sleeve for your knee, they are called so many things. I think mine is thermotec or something I wore it while mine was playing up earlier this year and helps with stability and supposedly healing due to the slight compression. Well I think it helped out a little anyway.

I will have to give it a whirl. I've read some good things about these sleeves.

I need to exercise. Plain and simple.

I've seen my weight jump 12 pounds from the lowest. I need to do some effin exercise and start eating some clean foods to ditch this water weight. I suspect I gained a pound of fat back, but not 11 pounds :lol:

Tomorrow night: I have a date with destiny. I'm feeling 100% and will be making an appearance in the gym after a 3 week debacle. Day one of the coan bench program, so it's high rep and low weight. It will be a good thing to get the heart pumping and ease back into the transition.

11 weeks ish until Christmas, 11 weeks of Coan. Is it a Coan Christmas? Am I Santa Coan? Time to knock this shit out.

Also, need to focus on school more. I'm paying an assload of money right now and I'm not taking advantage of of my time. With lifting comes focus and structure in my life, as weird as that sounds.

Cleaned up the diet today. Had chicken breasts and strawberries for lunch and dinner. I bought some hot sauce instead of barbeque sauce for the chicken. It has zero cals. I'm somewhat surprised by that. It is delicious however.

Bring on the heat! Love the spicy-stuff!

I've been studying for a test for 5 hours now. I've got another 5 to go tonight and am going to see if I can sneak out of work a few hours early tomorrow (and make it up tomorrow night) and do some more studying.

Workout today was really good, but I was feeling it in the knee during it. WTF. It was a benching workout and I was trying to focus on only using upper body.

This workout was really taxing. Lots of long reps. Had I tried to go one more rep without a doubt I would have failed on every single set. Could have been to the three weeks off. Not sure.

Coan bench program week 1, day 1.

Flat Bench:
2x10 @ 150

Narrow Grip Bench:
2x10 @ 130

Incline bench:
2x10 @ 120

Knee feels fine today. Upper body is very, very sore after the layoff and hitting it so hard on the first day back :lol: My arms feel gigantic because my triceps are so rock hard right now from the workout.

glad to see ur back at it.

enthusiasm seems sky high.... don't take any dumb risks though buddy. don't want that knee to get even more jacked.

:tucool:

Hey thanks for stopping by. You were the inspiration behind doing this coan phillipi program.

Today:

Deadlift:
1x2 @ 285
8x3 @ 225 (for speed)

Stiff-leg Deadlift:
2x8, 1x6 @ 185 - My grip was failing big time at this point, holy crap.

Pendlay Row:
3x8 @ 150 - I took this set down because my grip was fried and the doms were wicked by this point

Good Mornings:
3x8 @ 115 - I kept the weight low because I've never done these with more than 65 lbs on my back total. These were easy, though.

Narrow Grip Underhand Pulldown:
3x8 @ 110 lbs


My back is completely fried. Holy crap.

Holy hell do I have doms already. I can barely bend over! :lol: Knee felt great throughout workout. I didn't notice it nearly as much as during the bench workout, so that is a positive sign.

It's great to be back in the game. Tomorrow is the light day in the coan bench program, so it should be a good way to get the heart rate up and get outta the house.

It's so great to be lifting again. What a stress reliever. Also, it gives me something to focus energy on and something to really be passionate about.

Knee is still feeling good. Upper body still feels sore.

Did the light workout of Coan bench program. It went well. I did the weighted dips with -50 as I'm a fatty.

Off until Thursday from lifting.

Thursday:
Coan Bench week 2 heavy day

Friday:
Barbell circuit for metabolic purposes

Saturday:
CP week 2

Sunday:
Coan Bench week 2 light day

I'm chomping at the bit for Thursday to arrive. I need to get my diet locked in.

Good to see your knee is getting better.

I feel very weird not having to lift Monday - Wednesday. I want to lift so badly right now. I'm considering throwing in an extra session this week.

Coan bench heavy tomorrow.

Coan shoulder heavy Friday.

Coan Phillipi on Saturday.

Coan Bench light on Sunday.

I'm going to do the barbell circuit on Tuesday.

Woot woot!

Today:

1 slice fresh pizza

1 lb of strawberries (probably not quite as I don't eat the tops)

5 oz of cooked ground beef (80% lean, did the whole rinse with water method in cooking)

1 oz cheese

Diet is getting better and I'm ready to tackle tonight's work out HELL YES

I put in a total of 210 for my current max on the Coan bench program calculator. The best I ever did was 4 reps at 195 (I believe -- it could have been 190). So, I'm not sure if 210 is accurate.

That said, week 2 of the program was a lot easier than week 1 (probably due to the 3 week lay-off prior to starting). My arms and shoulders are basically fried, but thats okay. I was not at risk of failing on any of the sets, so I'm contemplating jumping up? Not sure.


Week 2 Coan Bench - heavy day:

Flat Bench:
2x10 @ 150

Narrow grip Bench:
2x10 @ 130

Incline Bench:
2x10 @ 120 (this was disgustingly easy. My incline bench is nearly as strong as my flat. I think I get better heel drive on incline than I do on flat)

Tomorrow: Coan Bench shoulder day.

2x10 Military Press (my favorite pushing exercise)
2x10 front lateral raise
2x10 side lateral raise
2x10 bent over lateral raise

I was not at risk of failing on any of the sets, so I'm contemplating jumping up? Not sure.


i'd say don't do it.

let the program think for you.

don't waste ur time thinking of what you could do or maybe ur 1rm was off by 5 lbs or whatever.

just trust the plan. focus on eating and getting the prescribed lifts. life will be good. :tucool:

Good call Deja. Women: The voice of reason :D

Today I did the heavy shoulder day. It's been a very long time since I've had a shoulder specific day. I fried them in the four exercises.

food:

8 oz chocolate milk

12 oz strawberries

5 oz lean ground beef rinsed through water, .5 oz cheese

grilled chicken, lettuce, salsa and 2 oz cheese salad

CP day baby! I'll update this post once I'm done. I've got to go eat, lift, then hurry back to watch the mighty red.

Today:

I felt really light headed after the DLs of this workout. I gutted it out and finished but man I thought I was going to fall over several times. Just very dizzy.

I had something called plate laziness today: I was supposed to be pulling 310 today, but I went ahead and pulled 315 since I didn't want to get dilly dally with all the freaking plates to make 42.5 lbs of assorted plates.

DL:
1x2 @ 315 - This went up like buttah. Normally I only do singles, so pulling this must weight without breaking grip or killing the weight was something. I did let it sit down on the ground and come to a complete stop for a second before pulling it back up for rep 2.

8x3 @ 255 - This was pretty good but when I go fast I always nail my nads. That said, I felt that this went very well all things but nads considered.

Assistance work:

This absolutely kills my hands and grip by this time, so I took it rather light on the assistance work for the second week in a row. I think I could probably do more weight for just about every exercise. The question is, should I? Deja? Pete? Azure?


Straight leg dead lift:
3x8 @ 185 - This was super light but my grip was slipping. Perhaps I will start mix gripping this and go up in weight. I'm sure I can do quite a bit more weight than this.

Bent-over rows:
3x8 @ 165 - This weight was probably just right as my grip was fried by this point and I was pretty fatigued. When fresh I can do 195 for 5 reps, so I'm not sure how far off this is. I will try to go up next week.

Good Mornings:
3x8 @ 135 - I really hate this exercise. I don't feel comfortable at all as I'm still new to it. Perhaps I'll get more comfortable as I do it more. I'm not sure that I could comfortably do more weight.

Lat Pulldown:
3x8 @ 127 - I was dead by this point but I kept going. I know I can do more weight as I've done 3x8 to start a workout at 150ish?



CP week 2 down. It was pretty easy. I feel like I should kick up the assistance work. Hmmm.

I think I could probably do more weight for just about every exercise. The question is, should I? Deja? Pete? Azure?


probably.

are you doing any other back work the rest of the week??

i went as heavy as i could for the accessory stuff. but then again i didn't hit my goal the last week. but then again my nutrition was shit. lol

and the accessory stuff really backs off later in the program....so i tried to hit it pretty hard while you have to do it. i think it's not sposed to be to failure....but nowhere near easy either.

u'll probably progress fine either way if ur getting in the reps at any decent weight.

so i'd say do what you want. :D

hopefully someone with a real opinion will chime in. haha

9 lbs drop in 4 days of eating moderately healthy ( basically what I always eat, some fruit, some meat, but also stuff that I really enjoy). Good ol' water/carb bloat.

I'm going to be out of town for the week 4 CP workout. I typically do it Saturday. Would doing it Thursday or Monday be a better option?

My buddies and I are loading up a van and driving from Milwaukee to Cleveland for the Packer-Browns game. One of our good friends goes to school in Dayton, so he got tickets on the cheap.

I'm going to be out of town for the week 4 CP workout. I typically do it Saturday. Would doing it Thursday or Monday be a better option?

i'd say monday. that's only a few hours off schedule.

My buddies and I are loading up a van and driving from Milwaukee to Cleveland for the Packer-Browns game. One of our good friends goes to school in Dayton, so he got tickets on the cheap.

:lol: packers and browns.

actually it might be a good game. better than seeing a blowout.

Here is a pic of the spicy chicken I just cooked. It's really good. A little too much thyme though, only go with 3/4 of what it calls for.

One quantity of the seasoning per the recipe coated 4 lbs of chicken fully, and 1 lbs very well (but not fully).

Recipe:

Spicy Chicken (http://allrecipes.com/Recipe/Spicy-Chicken-Breasts/Detail.aspx)

http://farm3.static.flickr.com/2433/4002667758_121652a5ab.jpg

Coan bench light day:

Flat Bench:
2x10 @ 135 - Easy.

Dips:
2x6 @ -40 - Very challenging. Need to get less fat and more strong.

Pushdown:
2x10 @ like 130? - Easy.

Today:

PB and banana sandwich on wheat

6 Spicy chicken breasts

I need to eat something else. It's been a very busy day with work, school all going on 2 hours of sleep.

I'm out of chocolate milk which is my staple. Maybe I'll make another PB&B sandwich. Effin good. Not sure.

Tomorrow:

- Good food

- Barbell circuit

Should be glorious.

Only 8 more weeks of CP, so once that is done I'm pretty sure I'm going to take some time off from the super heavy style stuff and go with this and work on endurance/cardiovascular shape.

I really enjoy the barbell complexs, so this program should get do some serious damage and be a lot of fun.

http://www.mensfitness.com/fitness/strength_training/180

Missed the workout at lunch today due to meeting running long. Did it tonight instead.

6,5,4,3,2,1 reps with 90 sec in between circuits of

deadlift
romanian deadlift
bent over row
power clean
front squat
military press
back squat
good mornings


These are so bloody intense. Fun times. My back is sore!!

Food:

- Natty peanut butter and banana sandwich on whole wheat

- Two chicken breasts for lunch

HUGE GAP WITHOUT FOOD

- 2.5 chicken breasts

- 1 cup broccoli

I need chocolate milk. I <3 it. Tomorrow I will have to make a trip to the grocery store.

Woke up: 6
Work: 7 - 3:45
Commute and class: 3:45 - 7:30
Homework: 7:45 - 9:15
Gym: 9:30 - 9:55

Sleep: Now.

Too busy these days.

Crappy day food wise:

1. Chipotle burrito bowl (white rice, black beans, 4 scoops of mild salsa, 1 of medium, barbacoa and a hint of cheese)

2. ice cream

Will have chicken tonight. Need to keep the intensity and motivation high.

Big time workouts coming up the next four days. The best four days of the week. Once hump day is over i've got my eye on the prize on hitting the weights hard!

In the 230's today. Feel's good. It's been a very long time.

I'm going to obliterate the weight tonight. I cannot wait!

Crushed 'em.

Coan Bench heavy chest day, week 3:

Flat Bench:
2x8 @ 155 - This was very easy. I was doing them nice and slow to really feel the weight.

Narrow Grip:
2x8 @ 140 - Wasn't too difficult at all really.

Incline Bench:
2x8 @ 135 - Extremely easy. My incline bench has gotta be near 200.



Food for the day:

- 1 burrito bowl (Barbacoa, 4 scoops mild salsa, 1 hot, no sour cream, light cheese)

- 2 half chicken breasts - equating to one entire chicken breast

- 1 cup steamed broccoli

- 2 half chicken breasts - equating to one entire chicken breast

- post-workout: slice of lasagna

Estimated cals: 1600-1700ish. Need to get this up to around 2000.

Crushed 'em.


:claphigh:

Estimated cals: 1600-1700ish. Need to get this up to around 2000.

:nod: :spank::spank::spank:

oh and damn u and ur chipotle! i'm so jealous!! :curses:

I <3 chipotle. It's so delicious and a pretty good lunch for a day when you don't want to pack one. Especially if you ditch the tortilla!

Today was the weekly cheat day for date night and the lady and I went to the Olive Garden but the wait was an hour so we went to Fazoli's instead. In and out quick.

Lots of calories today. Only two meals though. Need to start waking up earlier and packing snacks. Worked 7:30 - 6:00 with an hour trip to the gym in there.

Exercise:

Coan Bench Program Shoulder day:

Note: Triceps were absolutely fried from yesterdays workout so military press basically sucked. I can do better.

I really do not enjoy shoulder specific training. I find it very boring personally, and basically worthless as my delts are hit very heavily with military press and bench, two of my favorite compound movements.

Military Press:
2x8 @ 120 - My best sets are 3x5 @ 130 so this is pretty decent for a day after frying Tris.

Front lateral raise:
2x10 @ 15 dumbbells - This is very boring

Side lateral raise:
2x10 @ 15 dumbbells - This is very boring

Bent over lateral raise:
2x10 @ 15 dumbbells - This is very boring



This is by far my least favorite workout of the program. Shoulder training, outside of pressing of course, is extremely boring.



Tomorrow: Waking up at 5 to do the Coan Phillipi deadlift week 3, then heading to the Badger game. Sold two tix for about 250 so life is good!

Deadlift:
1x2 @ 330
8x3 @ 270

Assistance Work:

3x8 Stiff Leg Deadlift
3x8 Bent-over Row
3x8 Good Mornings
3x8 Underhand Narrow-grip Pulldown

Lots of calories today. Only two meals though. Need to start waking up earlier and packing snacks. Worked 7:30 - 6:00 with an hour trip to the gym in there.

Don't know how you managed to survive on only two meals no matter the size. After about 3hrs I start feeling sick and get a headache, maybe it is keto specific but I would be gnawing my leg if I had to.

Don't know how you managed to survive on only two meals no matter the size. After about 3hrs I start feeling sick and get a headache, maybe it is keto specific but I would be gnawing my leg if I had to.

When I eat Breakfast I'm like that. I missed breakfast yesterday and that is why. I need to eat at least 5 meals per day. 2 is just not enough.

Waking up at 5 to do the Coan Phillipi deadlift week 3, then heading to the Badger game. Sold two tix for about 250 so life is good!

nice!!!!

have fun. hope you guys kill those hawkeyes. :tucool:

Deadlift:
1x2 @ 330
8x3 @ 270

Assistance Work:

3x8 Stiff Leg Deadlift
3x8 Bent-over Row
3x8 Good Mornings
3x8 Underhand Narrow-grip Pulldown

so what kinda weights did ya decide on for the circuit?

Evidently the gym doesn't open until 6:30 on weekends. It opens 5am every other day so I didn't get the workout in today. Going first thing in the morning for CP tomorrow.

Today:

Deadlift:
1x2 @ 330 - This was the heaviest double I've ever done without killing the weight and taking a breather. Typically I pull heavy singles.

8x3 @ 270 - This destroys your grip and made me really light headed

Assistance Work:

3x8 Stiff Leg Deadlift @ 205 - This went pretty smoothly but my heart rate was getting incredibly high by this point.

3x8 Bent-over Row @ 175 - These went okay but by now my grip was fried.

3x8 Good Mornings @ 135 - I did 5 reps and quit the workout because I basically blacked out. I had to rack the weight and sit down for like 15 minutes. I felt like shit.

3x8 Underhand Narrow-grip Pulldown - Did not do

Food today:

1 banana
1 small piece of lasagna

post workout: 16 oz chocolate milk




I'm sitting here just kind of shaking. My whole body feels like :barf:

I did 5 reps and quit the workout because I basically blacked out. I had to rack the weight and sit down for like 15 minutes. I felt like shit.
This may have something to do with:
Food today:

1 banana
1 small piece of lasagna
With that kind of volume and intensity, I would be eating more, even if your goal is cutting (which I don't think is a great idea on this program).

Sorry for butting in, I know you didn't ask for my opinion. :)

No it's all good. Yeah, I'm absolutely sure that had something to do with it. I tend to eat more food later on in the day as I typically lift at night (outside of the CP day). Perhaps this has something to do with it, as every week I don't eat much before it and feel dizzy. Hmmm.

I've now eaten two more chicken breasts and broccoli. Have two more small meals planned.

Sriracha is unbelievably spicy. I like spicy foods, but holy crap, this is on a new level.

Sriracha is unbelievably spicy. I like spicy foods, but holy crap, this is on a new level.

:lol:

:lol:

Turns out using it at the same ratio as I typically use ketchup is a bad idea :D

Just finished off the rest of my spicy chicken. Time to come up with a new food to cook in bulk. I'm thinking Cason's basil chicken without the mayo (I cannot stand the stuff).

I didn't read the programming correctly for CP and did two extra sets of the speed deadlifts at 270. That could explain some of the struggles I had today. I also only 90 seconds of rest, perhaps I should have taken the fully alloted 120 (rest is capped at 90 for the first two weeks).

Next weekend I'm out of town so I'm either going to do CP on Friday or Monday. I think it might be a good idea to just wait until Monday.

That means I will probably throw in an extra complex workout on Wednesday, and then do Coan Bench on Thursday and Friday.

Deja, what weeks did you find the most taxing? 4 and 8?

Turns out using it at the same ratio as I typically use ketchup is a bad idea :D

:lol: yeah that's a little gangsta.

Just finished off the rest of my spicy chicken. Time to come up with a new food to cook in bulk. I'm thinking Cason's basil chicken without the mayo (I cannot stand the stuff).

another good bulk protein recipe is just to take chicken breasts... or a beef roast.... and cook them on low in a crockpot (like $5 at any yardsale or thrift store) overnight with some water and seasonings or salsa. then in the morning you let it cool and shred it up in a big freezer bag. then you have nice, tender meat to add to quesadillas, stir fries, tacos, eat with potatoes, whatever.

i love mashing up cooked cauliflower and mixing it with an ounce or two of cheddar cheese and a few ounces of shredded meat and a spoonful of sriracha. :drool: and you get in veggies and good protein in a yummy meal. major healthy.



Next weekend I'm out of town so I'm either going to do CP on Friday or Monday. I think it might be a good idea to just wait until Monday.

That means I will probably throw in an extra complex workout on Wednesday, and then do Coan Bench on Thursday and Friday.

Deja, what weeks did you find the most taxing? 4 and 8?

i think you should wait til monday. the extra rest won't hurt. the lack of rest, might.

i didn't do the circuit week 4. my woman's brother surprised us by moving across the country and showing up right in the middle of that workout. bastards! lol

most seemed hard. each workout i was extremely happy to make it through pain free. as far as injuries. making it through coan-philippi with no injuries was my main goal.... and i was happy to hit it. :D

I've really been feeling kind of crappy tonight. I wonder if I ate something or if I maybe just caught something? Hopefully I'm feeling as good as new in the morning (as I suspect will be the case).

I've had a fever the past couple of days. I wonder if that is what hit me during my workout? Who knows.

That said, I don't feel great and am not going to workout tonight as schedule to do so. Gotta get healthy and get back on top of everything.

I'm still with us, just been very busy. I went to Cleveland over the weekend for the Packer game and now I have a bunch of crap on my plate.

Working on Thur, Fri Sat and Sun this week.

Okay, sorry about the long break. Life has been really chaotic. Work is insane, school is insane, and lately I find myself slightly bummed out and down. I'm definitely stretched too thin but only 8 weeks-ish until the semester is over and that will be a nice break. I cannot keep going on 4-5 hours of sleep a night. I'm constantly dragging.

After kicking ass on weight loss all summer, I haven't lost much weight if any since September 15th ish. That said, I'm getting stronger so I'll take it, I guess.

I'm preparing 24 of the basil chicken breasts Cason posted, tomorrow. It will be delightful to have ready to go quality food in the freezer again. They look really good and fit my macros. I cannot stand mayo so I'm going to use egg whites like John.

I'm going to pull 360 on Saturday. Twice. In a row. I pulled 355 up to mid-shin before dropping it about two months back before the injury. I'm confident I'm going to get this.

Today:

Coan Bench Program week 5 heavy day:

Flat Bench:
2x5 @ 175 - This was easy. The program finally starts to get challenging in the next few weeks. I think I'm doing 2x5 @ 185 next week, which is getting up there for me. I think my all-time best is 3x4 @ 195.

Narrow Grip Bench Press:
2x5 @ 155 - This was a PR for me. I don't recall ever trying this much. The second set was really hard and I needed a ton of leg pushing to get the last rep up.

Incline Bench:
2x5 @ 145 - This was way too easy. My incline is basically 10-15 pounds behind my flat bench, so I wish this program would have me moving some heavier weights around.

Food today:

- 1 steak chipotle burrito bowl (no sour cream, 3 scoops salsa, light cheese)

- 16 oz chocolate milk

- turkey sandwich

- McDonald's extra large diet coke

- Whatever I decide to eat now

Tomorrow:

Coan bench week 5 heavy shoulder day.

Saturday:

Coan-Phillipi Deadlift program

Sunday:

Coan Bench week 5 light bench day.

Good deal on the chicken. Let me know how it is for you.

I bought stuff to do them tonight again. This time I will add baby spinach inside just to see how it is.

So quick and easy for me to cook these. There was a similar recipe in Mens health or fitness I will try this weekend and I hope post. :tu:


Nice numbers on the bench. Get ready for that 185lbs! :tucool:

Had a really good workout today at lunch.

Military Press:
2x5 @ 130 (PR), 1x2 @ 130 (to failure), 3x3 @ 115 - Made sure this wasn't a push press. Getting the first rep up is super hard without having legs in it. After that it's much easier. Breaking the plane is the hard part.

Front Lateral Raise:
2x10 @ 20 dbs - Easy. Exhausting.

Side Lateral Raise:
2x10 @ 20 dbs - Easy. Exhausting.

Behind the neck press:
2x5 @ 95 - I do not really care for this exercise but wanted to give it a whirl. The positioning is just off for me.

Basil chicken was good but not as good as it looks in the pictures.

I pulled 360 today but didn't have time to do a huge workout due to finding a HW custom taking a long time. Will do CP tomorrow.

I pulled 360 once but couldn't get it up the second time. Got it to mid leg and back couldn't pull it the rest of the way.

I pinched part of my hand in between the plates when adding weight and I have nasty under the skin bleeding along the inside of my hand. Mfer.

Hands hurt like hell today. Stupid pinching.

Food has been really shitty the past few days. I don't know how realistic cutting is when working 45 hours a week and doing school full time. I barely have time to eat but the stress and lack of sleep is killing me.

Tomorrow:
Coan bench

Friday:
Coan Shoulders

Sat:
CP Week 5

Sun: light Coan Bench

Gonna drop the boom tonight. Super jacked up and ready to hit the weights hard. Very stoked to finally start getting into the heavier portion of the program.

Coan Bench:

Flat Bench:
2x5 @ 180

Narrow Grip Bench:
2x5 @ 160

Incline Bench:
2x5 @ 150

Should be fun. The narrow grip stuff is going to catch up with me in a hurry I have a hunch. So far that is consistently the hardest exercise in the program week after week.

The narrow grip stuff is going to catch up with me in a hurry I have a hunch. So far that is consistently the hardest exercise in the program week after week.
How narrow is your narrow grip and how wide is your normal grip?

How narrow is your narrow grip and how wide is your normal grip?

If I had to estimate, I would say the narrow is about 8-10 inches apart hand to hand.

The normal drip is pinkies on the notches of the bar.

Why? What's up?

Why? What's up?
Some people try to do close-grips like 4-6 inches apart. It's a weaker position (not to mention hard on the wrists) so I thought it could be the reason why you're having trouble there. Here a (really awesome) video of James Henderson where he briefly talks about grip for close grip bench press: http://www.youtube.com/watch?v=ByH0zMx6gkA

Some people try to do close-grips like 4-6 inches apart. It's a weaker position (not to mention hard on the wrists) so I thought it could be the reason why you're having trouble there. Here a (really awesome) video of James Henderson where he briefly talks about grip for close grip bench press: http://www.youtube.com/watch?v=ByH0zMx6gkA

Cool link George, thanks for posting. I think I go a little narrower than he does but he definitely is a much bigger man :D

Workout tonight went really well. I nailed every rep at every weight with ease.

Tomorrow:

Shoulder day. I'm about to go do some research trying to justify to myself adding power cleans. They've got to add something to shoulder flexibility, right? :)

Today was a good day.

Military Press:
1x5 @ 135 (PR)
1x3 @ 135
1x4 @ 130

Power Clean:
2x5 @ 135 (PR)
1x5 @ 145 (PR - again)

I'm really getting a lot stronger on this pull. I think CP has helped my back strength. Possibly some of this shoulder work?

I wonder if I could do 155?

I think my grip is too narrow for this. Where do you guys grip the bar? I might try adding push press on to the end of this.

Front Lateral Raise:
3x10 @ 20 dbs

Side Lateral Raise:
2x10 @ 20 dbs

I must have twisted my wrist while doing the power cleans because I have a very sore wrist today. Cannot turn it to the right at all without shooting pains.

Gonna hold off and do CP tomorrow.

This has been a bad time for me injury wise lately.

My wrist has to be sprained or something. I cannot hold a laptop extended in my hand without the weight hurting the wrist.

However, I did Deadlift 185 a few times tonight in my house just to see how the wrist felt, and it felt okay.

How wide do you guys grip for power cleans? I was gripping just inside the notch of the bar.

I've made a decision tonight. I'm going to discontinue both the Coan Bench Program and the CP programs for the time being. I will likely do both again once I'm significantly thinner but it just isn't working out the way I want right now. I can pull 360, which is awesome, but I keep beating myself up.

I really need to do some fat loss, so until Christmas I'm doing 4 barbell complex workouts a week. Maybe 5. These bad boys really get the metabolism roaring, so this should be a good experience. I really am not enjoying only going to the gym 4 days a week. It just isn't enough to satisfy my addiction.

That said, I'm going into full blown super cut mode. Tomorrow night after work I will immediately be preparing my go to quick cutting meal of browned ground sirloin and taco seasoning. Very tasty, very fast, very lean. It's one of the few foods I can eat frequently and never get sick of. Awesome!

I've made a decision tonight. I'm going to discontinue both the Coan Bench Program and the CP programs for the time being. I will likely do both again once I'm significantly thinner but it just isn't working out the way I want right now. I can pull 360, which is awesome, but I keep beating myself up.

I really need to do some fat loss, so until Christmas I'm doing 4 barbell complex workouts a week. Maybe 5. These bad boys really get the metabolism roaring, so this should be a good experience. I really am not enjoying only going to the gym 4 days a week. It just isn't enough to satisfy my addiction.

That said, I'm going into full blown super cut mode. Tomorrow night after work I will immediately be preparing my go to quick cutting meal of browned ground sirloin and taco seasoning. Very tasty, very fast, very lean. It's one of the few foods I can eat frequently and never get sick of. Awesome!
It's all about calories in calories out man. Don't over think it. If you are not happy with progress either decrease food or increase exercise. :tucool:

Wrist still hurts when twisted. Fudge!!!!!!!!!!!

I'm pretty confident I'm starting to get a receding hair line at 24. That means I really need to get in shape. You can be bald and still look good if you're fit. No fat person looks good bald.

Tried to lift today. When in confident.

Began warm-up and did sets of 2x5 @44, 2x5 @ 95, 2x5 @135.

Wrist was barking with the 135 so I figured I'll give it a few more days. This has been a frustrating few months injury wise but I'm staying positive and maintaining weight fine. I'm carrying extra water weight but not really any extra fat. I can drop the 5 lbs of water in a day if I cut carbs.

I cannot wait for the semester to be done. I'll have a month with nothing to do but put in my 8-9 hours a day at work and then workout. It's going to be glorious!

Pulled a calf muscle last night leaving the bar and it hurts like hell. I don't think I've ever pulled a muscle today. It looks all crazy and gross. Massaging it out right now..

Is weight lifting one of your favorite things to do? Since I started exercising again last March-ish it has been my number two free time activity behind the obvious one for a 20 something male.

I really, really miss lifting right now. I've had a string of bad luck lately and it's very unfortunate. There is no words to describe obtaining a PR in on one of the whole body lifts. I definitely let out a man growl of "YEAH!" and give a fist pump of excitement after I achieve this. I love it, and I cannot believe I did this 5 years ago and took a break from it for so long.

I want to lift so badly! Every day that I hit the gym I try to push the limits of what I'm capable of. More often than not, I succeed and blow my own mind. This is the single greatest feeling in the world.

After high school sports there hasn't been much competition in my life. Nothing is better than competing and having success. The weight room is where I go to war.

I will achieve my goals in this battle. I will deadlift 500 lbs. I will squat 400. I will bench 300. And I will overhead press 200. This is happening.

"All I can tell people is if you don't believe me, bet against me, because you will lose"

Wrist felt good today. Not great, and felt uncomfortable (almost like twisting) when lifting.

That said, I needed to get it done I was going nuts.

Coan Bench:

Flat Bench:
2x5 @ 180 - These guys went up nice and easy. I don't anticipate having any problems until 190-195.

Narrow Grip:
2x5 @ 160 - Normally narrow grip is the hardest lift, but today these went up the easiest for me. Nice!

Incline Bench:
2x5 @ 155 - These also went up pretty easy.

Good day of lifting. Tomorrow I have a Barbell complex lunch hour scheduled :claphigh:

I'm so jacked up and excited for tomorrow's workout! This is going to be spectacular.

I'm going to see to it that this is one workout for the ages.

Wrist felt good today. Not great, and felt uncomfortable (almost like twisting) when lifting.

That said, I needed to get it done I was going nuts.

Coan Bench:

Flat Bench:
2x5 @ 180 - These guys went up nice and easy. I don't anticipate having any problems until 190-195.

Narrow Grip:
2x5 @ 160 - Normally narrow grip is the hardest lift, but today these went up the easiest for me. Nice!

Incline Bench:
2x5 @ 155 - These also went up pretty easy.

Good day of lifting. Tomorrow I have a Barbell complex lunch hour scheduled :claphigh:What are the rules for this program?

Nice numbers. :tucool:

What are the rules for this program?

Nice numbers. :tucool:

I've been doing the Coan Bench Program
Description (http://www.criticalbench.com/ed-coan-bench-press.htm)
Calculator (http://www.joeskopec.com/edcoanbench.html)

and then the Coan Phillipi Deadlift Program
Description (http://www.powerpage.net/coanphildead.html)
Spreadsheet for Calculations (http://www.ontariostrongman.ca/Resources/training/phillipicoan.xls)

To supplement these activities, I'm going to begin adding the Cosgrove Killer 8 complex to the fray a few times a week.

Complexs (http://www.tmuscle.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physiqu e)

I've got a complex workout scheduled for tonight after class. Should glorious.

Nutrition was locked down yesterday and pretty good today as well.

Spectacular workout tonight. I started off doing the complex with 75 on the bar. I don't think I power clean correctly as this was painful, so I substituted with the bent over row for a double set.

This was a workout for the ages. Wow am I ever exhausted. I only took 60 second breaks instead of 90 per the programming.

Wrist is a little sore, but still feels strong and like I could keep going. It held up to the front squating which puts some pressure on it.

I'm considering doing an interval workout tonight. Decisions... decisions..

Thursday:

- Cosgrove Killer 8 complex at 80 lbs.

Friday:

- Coan Bench Shoulder Day

Saturday:

CP Week 5 (which in reality is week 7?)

Sunday:

- Coan Bench light day

I did the Cosgrove killer 8 today with 80 lbs on the bar. I feel like I'm about to puke. I finish about 15 minutes ago. I pushed myself so effing hard. I've never felt so pukey after a workout.

Cannot wait for tomorrow :D

A guy at work grills burgers, so I'm going to have that for lunch.

Then, I'm going to go hit the weights hard and probably treat myself to a burrito bowl after for lunch two.

Saturday I'm whipping up some homemade pizza with the girlfriend as a PWO for CP. I'm super stoked about that w00t w00t. Should make for an excellent snack while watching the games on Sunday, too.

Tomorrow night I'm going to hold off on going to the bar with friends and focus on work (I want to put in a little extra time) and homework (I have a ton to do).

Today I had a nice and easy workout. Don't get me wrong, it was challenging, but after the intensity of last night it was nothing.

I wanted to figure out power cleans today and figure out what I'm doing wrong. I still haven't. Do you guys squat under the bar naturally? I feel like I don't do this unless I try to.

In my efforts to figure out power clean, I started doing a few power clean and jerks. These are fun! I will have to continue doing these.

I also tried my first ever snatch, and it went surprisingly well. I was doing 95 lbs without a problem, but that is probably expected. I did about 20 reps at 95 lbs at a leisurely pace. I will keep doing these too.

I did some military presses, but I was feeling pain in the wrist when pressing 135 so I stopped after in the second set of 5. I think it may be grip related? Unsure. Perhaps it happened on this exercise and not the power cleans?

I was power cleaning between 135 and 155 without any real issues with the wrist. I really have to mentally focus on whipping my elbows under to make it look somewhat normal in the mirror.

Overall, no conclusion on what hurt the wrist two weeks ago. Still not 100% but good enough to go.

Tomorrow: C-P B-A-B-Y

Wrist is barking today. Ouch! Man, that really sucks. I'm incredibly disappointed with this wrist.

Doing to try doing CP tomorrow, not sure if it will work out. Wrist hurts like hell. MFer. I wonder if it is the military press (which hurt the most while doing) or the Power Cleans (which I may not feel it because of adrenaline - I get pretty jacked up for my work outs)?

If your wrist is becoming that much of a problem and hurts... STOP! Also consider wrapping it maybe and see if that helps?

I just had the single greatest workout of my life today. About halfway through a callous tore off my hand and I was bleeding on the barbell, but I through the chalk on it and gutted it out. The wrist really didn't bother me, but again that could adrenaline. I did the suppinated grip with my left hand instead of my right for the mixed grip to avoid stress on right wrist.

Deadlifts:
1x5 @ 135
1x5 @ 225
1x1 @ 360
3x3 @ 315
3x3 @ 255 (speed)

These felt really good. In the second and third sets of 3 @ 315 I pulled singles after taking a 10 second breather or so. I was gassed after the 360.

Power Shrugs:
3x5 @ 205

These were pretty easy, could do more but stuck with the CP weight

Straight leg deadlifts:
3x5 @ 205

Plate laziness, but these were pretty good. It was at this point where the blood started flowing after tearing the callous. Pretty gross.

Pendlay Row:
3x5 @ 185

This was really hard as my grip was failing big time by this point. I was focusing on pulling with my elbows but my whole body was pretty beat by this point

Narrow Grip Pulldown:
3x5 @ 150

This was tough and kind of hurt my wrist. I did these quick and got the heck out of the gym as I was very tired



This workout was awesome. My whole body is fried!

360 bro! That has to be a PR. You should have 400 very shortly, perhaps even by the new year.

I've been tearing callouses off like crazy as of late on deads too, but no bleeding.

You guys might want to check out this (http://www.beastskills.com/calluses.htm)page.
My calluses used to tear off when they were too big. Now I just get rid of any raised skin after I shower and it's not an issue. :)

George I will have to give it a whirl as it's pretty gosh darn raw and a little bloody after lifting tonight :p

Today - Coan Bench Program week 7

Flat Bench:
2x5 @ 190 - This went up a lot easier than I thought it would. At no point was I worried about missing a rep

Narrow Grip Bench:
2x5 @ 165 - This went up pretty easily as well. A few weeks back my narrow grip was my weakest of the benches. I feel like it's catching up in a hurry!

Incline Bench:
2x5 @ 155 - Easy as pie. Ridiculously easy.

Ultimately I think I'll fail in a few weeks at this program because I don't get enough heel drive or body push to hit 230ish. I think I could hit 210, though, which is something I guess.

Had a nice relaxing workout tonight. Nothing too intense, some military presses (135 and 125) and then some power sntaches. My body is pretty worn down right now so I'm going to get a good night of sleep and enjoy a pizza right now.

This week is going to be hell. The next two after that as well.

Damn the man!

With that said, fitness will be involved but probably not a priority. We'll see how the week shakes out.

Two more weeks of craziness, then my schedule lightens up for awhile and back to strict cutting and intense lifting.

My body has all sorts of nagging injuries right now that I'm letting heal up, so there is some benefit to taking some time off.

I've got something with my left calf (very minor, would gladly play any sport through it but notice it), right wrist (much better now), tweaked out back (I need my girlfriend to walk on it when I'm laying down, this seems to help as she isn't strong enough to give a proper super hard massage -- or she just half asses it -- this isn't major by any means).

Just for fun I pulled 315 on my Smith machine last night. That thing sucks, Ideally, I'd like to sell it and use the money on getting a nice barbell and some rubber plates. I suspect I will sell it and hang onto the money, though.

Personal life:

Job is going very well. Compensation is good, hours aren't too crazy, and the team I'm on is clicking very well.

Life and relationship are going well. Sitting at about 240. Stronger than I've ever been. Down 32ish pounds. I cutting in June and haven't really worked at it since September now. I will have significantly more free time (3-4 hours more per day, everyday) starting in January, so I'm going to make it a goal of mine to do the following things by June

Lifting goals:
1. Pull 400
2. Bench 225
3. Learn to box squat

Weight:
1. Get to 200

General Fitness:
1. Run a 5k without stopping

It's going to be 5 days of exercise per week come January and it's going to be spectacular. Big things are coming. I'm feeling it!

I've been eating okay, but not super strictly. Weight is holding steady. Still down about 30-32 lbs from the initial start weight.

11 more days of insanity than I'll have free time again! Hurray!

Everything is going to calm way the F down by Friday. I'll still have a lot going on, but I won't feel so overwhelmed and will get a nice breather.

That said, I'm feeling great right now, basically as good as I have in a long time. I'll probably start working out very regularly again this weekend.

Last Saturday after a long night at the bar I came home and got a hella cramp in my calve while passed out sleeping. That bad boy woke me up and was in horrific pain, but I didn't know what to do.

The muscle still feels very tight right now. Fricking weird!

Girlfriend tells me to get more potassium. Perhaps I should listen to her.

Program is going to be pretty intense. The complexes will vary in duration/intensity according to the rep scheme for each workout. I do not want to overtrain.

Day One:
- Flat Bench
- Narrow Grip Press
- Incline Bench
- Barbell Complex

Day Two:
- Box Squat
- Step-ups
- Power Clean
- Seated Calve Raise

Day Three:
- Military Press
- Power Snatch
- Pendlay Row
- Lat Pulldown
- Barbell Complex

Day Four:
- Deadlift Day
- Barbell Complex

I'm sticking with the Coan bench program. I really enjoyed that. I also really enjoyed Coan-Phillipi, so I may continue doing something similar to that as well.

I really want to improve my overall conditioning over the next few months. The complexes will really help will this, which is a primary factor in doing them 3 times per week.

Damn sir, your DLs are getting off the hook :)

Good to see you're still at it!

Damn sir, your DLs are getting off the hook :)

Good to see you're still at it!

Hey man long time no see, good to see you back around here. I'll have to check out your journal, it's been awhile.

My DLs are going up like crazy. I'm confident that I can pull 380 right now.

Checking out your journal right... now!

Finally! Saturday is going to be glorious. 20 weeks. 40 lbs. It's gon' happen.

I'm going to give up drinking after New Years for a few months. This is going to be quite the change but I need to whip my butt in gear.

Diet will be pretty low carb with some veggies and apples mixed in. I'm much more into the summer citrus than I into the winter fruits. Going to start bringing lunch to work instead of making my own.

Breakfast will likely be a novus bar. Those bar boys are effin good.

Diet will be more relaxed on weekends, what I always do, but still relatively healthy. Small portions of deliciousness.