Regin's log

[Regin Smidur]

I can smell it from here, you have it right now, you can do it!

You are money for 400 Reg. I don't want to lose but I do want you to hit your number, and it's right there. You really waiting until after 380?

I could max out now, but if I keep going up 5 pounds a week I'll probably hit 400 for a triple. Worth the wait.

Thursday September 1st

Press
45x10
75x5
95x5
115x3
142.5x3

Squat stand was set up too far to the right and I hit the garage door opener on the first rep. The next rep had to be done from a dead stop after adjusting my position. This probably cost me a rep, maybe the set. This is a recurring theme though. I alternate missing reps and getting them week to week.

Push Press
142.5x10

This was way tougher than 140x10 was last week. It occurs to me that last week I had deloaded volume day squats, maybe thats why I failed today? Anyway no side laterals today or any day, going to focus on recovery.

[Regin Smidur]

Friday September 2nd

Front Squats
45x10
95x5
115x5
135x3
185x2
205x1
235x3x3

Still going strong, moderate difficulty.

[Regin Smidur]

Saturday September 3rd

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
185x2
207.5x5

Lying Tricep Extension
80x3x10

Had to bump the rest between sets up to 3 minutes from 2. Last rep last set was a serious grinder.

BB Row
135x5
175x4
205x2
220x3x5

EZ Bar Curls
80x3x10

Sub 2 minutes rest.

[Regin Smidur]

Monday September 5th

Low Bar Squat
95x5
135x5
185x5
225x5
275x3
315x2
380x1

I think I'm going to switch to 5/3/1.

RDL
135x5
185x5
225x3
240x5
275x5
315x10

Doing a 5/3/1 thing with these. Was not expecting how out of breath I would get, or the speed at which it would happen. Grip kind of failed towards the end and I couldn't get a solid lockout on the last rep. You can see in the video that I just started banging out the last couple of reps. It was a good strategy I'll be continuing. You can also see in the video that I really need to lose some weight.


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

[JStrong]

Monday September 5th

Low Bar Squat
380x1

I think I'm going to switch to 5/3/1.



You are close man, surprising since you hit 375 x 5 so easy. Modest overtrain or fatigue? I want you to hit it to prove to myself I can get there.

Coming back towards 200 lbs. with me? We might be at this for awhile buddy!

I go for 275 x 2 x 2 today. One year ago: 285 x 5 x 3 (for the second time). Hang tough, you are back in the lead!

[Regin Smidur]

You are close man, surprising since you hit 375 x 5 so easy. Modest overtrain or fatigue? I want you to hit it to prove to myself I can get there.

Coming back towards 200 lbs. with me? We might be at this for awhile buddy!

I go for 275 x 2 x 2 today. One year ago: 285 x 5 x 3 (for the second time). Hang tough, you are back in the lead!

Pretty sure its some built up fatigue. Ah well, just a temporary set back. Good luck with your rehab.

Wednesday September 7th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
192.5x5x5

Lying Tricep Extension
82.5x3x10

Came close to 4 minutes of rest before the last set, I figure the most important part is getting all the reps. Measured my arms right after the last set and they were 15 7/8ths of an inch. Felt good, would be alot better if they were a lean 16 inches. One day...

BB Row
135x5
175x3
205x1
222.5x3x5

I'm getting pretty efficient with the hip extension aspect of this lift, weights felt real easy today.

EZ Bar Curl
82.5x3x10

Sub 1 minutes rest.

[Regin Smidur]

Thursday September 8th

Squats
45x5
95x5
135x5
185x5
215x3
240x5
280x5
315x12

Smashed my 315x10 goal and proved without a doubt that I'm better at high reps. I probably could have taken this to twenty if I had balls. Since this is 2 reps over my 5 day limit, I'll increase an extra 15-20 pounds next cycle depending on how cheeky I'm feeling. Speaking of cheeky, don't watch this vid unless your comfortable seeing man ass crack.


http://www.youtube.com/watch?v=sMbJ7h6sV8s

Wide Stance Box Squats
260x10

Not sure if I even need cardio after this. This didn' feel too heavy, but my groin felt pretty stiff. I need to think of another good assistance exercise for my squat. Maybe something to address the good morninging problem.

I'm probably not going to do a metcon today, the thought feels bad man. I'll do my treadmill walking though. Lol I am a sissy. Once I get started on those group classes I think consistency in metcons shouldn't be a problem though.

I like these shorter, intense workouts. At least, at the moment I like them. In, out, and on with life.

[Regin Smidur]

Friday September 9th

Press
45x10
75x5
95x5
115x3
142.5x5

Not surprised. Went up pretty easy actually.

Push Press
152.5x5

Felt pretty heavy.

[Regin Smidur]

Sunday September 11th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
185x2
210x5

I came down with a cold shortly after pressing on friday. It didn't seem to have an effect on my workout aside from more lower back cramping than usual.

Lying Tricep Extension
85x2x10

The reps started becoming grinders after rep 5 of the second set so I didn't bother trying for a 3rd set. Not sure how I would safely fail on this exercise either.

BB Row
135x5
175x3
205x1
225x3x5

This could be considered a milestone but I don't feel all that happy. 225x5 isn't much when your humping the bar to get it up. 300+ will be alot cooler.

EZ Bar Curls
85x3x10

1 minutes rest, biceps feel taxed, not in a good way.

[Regin Smidur]

Monday September 12th

Front Squat
45x10
95x5
135x5
185x3
205x1
237.5x3x3

Did not feel much harder than the last front squat workout. Bodes well. I'm just worried that the volume/recovery squatting was integral to making gains on this exercise with this rep set scheme, but so far so good.

RDL
135x5
185x5
225x5
260x3
295x3
330x12

Repped them out at a fast pace so my legs started to fail before my grip. Feel pretty good about this. Next week is 350x1+ and I'm going to go for 10.

Wide Sumo Deadlift
225x10

Pretty freaking easy, which told me that I don't suffer the same wide/narrow imbalance I had in the squat. Was hopeful that this was going to be the exercise that cured my GMing problem squatting but it looks like its back to the drawing board.

Arms were 15 1/4 inches cold flexed today, up 3/4 of an inch since I started doing direct arm work. Would be ecstatic if I could get to 16 inches cold flexed in a couple more months.

[Regin Smidur]

Wednesday September 14th

Bench Press -TnG
45x10
95x5
115x5
135x5
165x3
192.5x5x5

Got more pain in my biceps than usual, lower part of the bicep too.

Lying Tricep Extensions
87.5x10

Came close to failure on the last rep, so I'm going to try progressing just one set. Hopefully I can make it to 100x10 before I have to reset.

BB Row
227.5x3x5


http://www.youtube.com/watch?v=A4c-xeMPQuI

EZ Bar Curl
87.5x3x10

1:30 rest on last set.

[Regin Smidur]

Thursday September 15th

Squat
45x10
95x5
135x5
185x5
225x5
260x3
295x3
330x12

I've got a very good feeling about the next 3 and a half months. Next week is 350x10 (hopefully 11 actually, or 12 if I can hack it), and 3 weeks after that I'm going to try to get 10 with my old 5RM (375). My new goal is 405x10 by the end of the year. I don't expect my 1RM to move as much as my 10RM will, so I'm still going to set 440 as my goal at the meet in January. It will be my second attempt, third I'll just go for broke.

I tucked in my shirt this time.


http://www.youtube.com/watch?v=YWAQ9yNrLPQ

Wide Stance Box Squats
265x10

And I'm done. Thankfully.

[Regin Smidur]

Friday September 16th

Press
45x10
75x5
95x5
115x3
145x4

Shocking. Didn't push press because I couldn't see a reason I needed the extra volume.

[jgh]

wow, you're kicking ass lately. Nice work!

[JStrong]

Is it just me or do you look up during squats?

[Regin Smidur]

wow, you're kicking ass lately. Nice work!

Thanks. I credit indiscriminate weight gain lol.


Is it just me or do you look up during squats?

I noticed that too. I figure my body is just doing what it wants to do to maximise my ability to move the weights properly. I've heard that raising the head helps maintain back angle/extension.

[Regin Smidur]

Sunday September 18th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
185x2
212.5x5

Heavy.

Lying Tricep Extensions
90x10

Hard.

BB Row
135x5
175x3
205x1
230x3x5

I can probably keep this up for a long while, just humping it harder and harder. And do that I shall. I mean, I can't think of a real life situation were I'll ever have to row anything bereft of the ability to use my lower body.

EZ Bar Curl
90x3x10

Had to rest longer than usual, 1:30 after the first set and 2:00 after the second. This is real kewl though, for some reason I find curl PR's really satisfying.

JStrong, I should add that while my head is elevated in the squat, I'm not actually looking up with my eyes, I look straight ahead or at my knees.

[Regin Smidur]

Monday September 19th

Front Squats
45x10
95x5
135x5
185x3
205x1
240x3x3

Was more out of breath, felt sweaty faster, and the weight felt heavier today. I blame the apple crisp I ate an hour before training.


http://www.youtube.com/watch?v=RYYzKC6Rsyc

RDL
135x5
185x5
225x3
280x5
315x3
350x12

This was intense. Lockout on the last rep was laboured and I think this was a 12RM or damn close to it. Because my goal is 500 in January though, I need to move heavier weight for less repetitions. So, I'm going to jump to 405 training max next cycle, then 425, then progress by 10 pounds per cycle.


http://www.youtube.com/watch?v=Tbsug7rDFOY

Got some blood work done. My platelets are 205 which looks above the average range (?), my blood glucose is 5.2 which seems about mid-range. Sodium is fine, which is cool because I eat alot of salty shit. My total cholesterol is 5.48, which is high, LDL is 3.41 but HDL is 1.43, which gives me a ratio of 3.8. I would like to see LDL lower. But all in all, considering my diet consists of hot dogs, frozen pizzas, bacon, and chips, and my bodyfat percentage, I think I'm doing alright.

[Regin Smidur]

Wednesday September 21st

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
195x5x5

Pretty easy. My wrists were hurting so I put on some wrist wraps, which dramatically improved my comfort level while benching. I felt really good and stable/secure, so I could just focus on pushing and form/tucking my elbows. I don't think I have wrists built for pressing. I compared with my grandmother the other day and hers were only a little smaller lol.

Lying Tricep Extensions
92.5x10

Was easier today. Unfortunately though I was getting forearm pain during these and the first 2 sets of benching, which means my time with the EZ curl bar has come to an end. I'll be doing dumbbell curls from now on.

BB Row
135x5
175x3
205x1
232.5x3x5

Easy today, only rested 2:30.

Dumbbell Curl
50'sx3x8 R
50x2x6 1x8 L

Was much more painfull. Elbow pain, shoulder pain, but only a little forearm pain, and my biceps felt way fresher after then I do bar curls.

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

Attended a free trial class at a local kung fu joint. Its too expensive, but it was a good wake up call. Theres nothing like watching your gut go up and down in the mirror as you struggle through a simple conditioning drill to make you feel like your training isn't on track. I'm going to find another school, a cheaper school, and maybe go more often than twice a week. I need something athletic to keep me focused on shit other than pure strength work, like cardio and a more functional bodyweight. Once December roles around I'm going to cut down to 15% bodyfat, I swear it here and let all now, I will diet down. I say December because thats when I'm scheduled to squat 405 for the first time. Hopefully I get at least 5 reps, so that once I drop down to say 190 or so, I'll still be able to squat 405, deadlift 440, and bench 225. If I can do that I'll be happy. I'm also going to get shelby starnes e-book concerning carb cycling.

I'm going to start adding callisthenics to my routine too. On the plus side, I was able to do way more diamond push ups on my knees than I was able to the last time I tried them. Like, 10 more.

[Regin Smidur]

Thursday September 22nd

Squats
45x5
95x5
135x5
185x5
225x3
280x5
315x3
350x1
350x3

FUUUUUUUUUUUUUUUUUUUCCCCCCCCCCCCKKKKKKKKKKK that dojo. I never should have agreed to do their conditioning. Fuck this is a bummer. It does go to show how out of shape I am. I held a minute plank, did some crunches and other random bullshit, tried to take it easy, and I can't fucking squat at all the next day.

[jgh]

pwned

on a more serious note, I wouldn't be a disappointed Regin-log-reader if you chose to wait until Feb to start cutting, since who wants to lean out during the winter months while you're wearing a huge parka, right? Also, I think Shelby offers some affordable consulting-- perhaps that'd be more effective than the book due to the personalization?

[Regin Smidur]

pwned

on a more serious note, I wouldn't be a disappointed Regin-log-reader if you chose to wait until Feb to start cutting, since who wants to lean out during the winter months while you're wearing a huge parka, right? Also, I think Shelby offers some affordable consulting-- perhaps that'd be more effective than the book due to the personalization?

I'd rather spend 60 bucks on an ebook than the 200 on a consultation. I don't think perfection in diet is that critical considering I'm not going to be trying to get BB contest lean.

Honestly I want to start cutting TODAY but I'm trying to be disciplined. If I start cutting in febuary I would not be lean for summer unless I cut weight fast. Lol, where else can you hear someone talk about trying to be disciplined about NOT starting a diet.

[jgh]

I'd rather spend 60 bucks on an ebook than the 200 on a consultation. I don't think perfection in diet is that critical considering I'm not going to be trying to get BB contest lean.

Honestly I want to start cutting TODAY but I'm trying to be disciplined. If I start cutting in febuary I would not be lean for summer unless I cut weight fast. Lol, where else can you hear someone talk about trying to be disciplined about NOT starting a diet.
cool man, you'll hit your goals for sure. All the proof you need is in the dedication shown in the 250+ posts of this log. One bad session is just that: one bad session.

btw, Ludwig posted his diet over in his log on SV (the one he used to lose about 25lb). If you're interested, I can dig it up for you.
Edit: Looked it up anyway. It wasn't as interesting or detailed as I remembered it: http://strengthvillain.com/forum/viewtopic.php?f=12&t=71&start=19

[Regin Smidur]

cool man, you'll hit your goals for sure. All the proof you need is in the dedication shown in the 250+ posts of this log. One bad session is just that: one bad session.

btw, Ludwig posted his diet over in his log on SV (the one he used to lose about 25lb). If you're interested, I can dig it up for you.
Edit: Looked it up anyway. It wasn't as interesting or detailed as I remembered it: http://strengthvillain.com/forum/viewtopic.php?f=12&t=71&start=19

Thanks, your right, its only one workout. I am going to change up my diet today though. I'm going to try 300g pro, <200g carbs, ~110g fat and see what happens. All from clean sources, all in one meal before bed lol.

[Regin Smidur]

Friday September 23rd

Press
45x10
75x5
95x5
115x3
145x5

Like dew beneath your feet on a summer morning, like a cold drink of water after a long thirst, sweeter than the desert breeze, this PR comes and washes the taste of yesterday out of my mouth.

Yesterday was the first time in a long time since I accidentally under ate. I over estimated my ability to eat 5 and a half pounds of food in one sitting.

[Regin Smidur]

Sunday September 25th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
185x2
215x5

Warm ups felt light and easy, first 3 reps of 215 went up easy, 4th was harder and 5th was slow. 4 more weeks to 225...

http://cdn1.knowyourmeme.com/i/000/117/008/original/soon_honey_beer_bottle.jpg?1303752607

Lying Tricep Extension
95x7

Oooo so close...

BB Row
135x5
175x3
205x3
235x3x5

Still easy. Used alot more arm than usual on the first set.

DB Curl
51.5'sx3x8 R
51.5'sx2x6, 1x8

Felt easy, and I was feeling pretty strong, until I tried to curl the dumbbell without any swing at all, and couldn't get it half way. I'm only using a little hips too. No shoulder or elbow pain today though.

[Regin Smidur]

Monday September 26th

Front Squat
45x10
95x5
135x5
185x3
205x1
242.5x3x3

Last set was a grinder :/.

RDL
135x5
185x5
225x5
275x5
320x5
360x9

Definitely had another, but the CV aspect hit me hard so I took longer rests between reps and my grip failed. More knee bend today too, came closer to a DL than rdl. Its probably better like that though. My concern is CNS stress and lower back pain, and if both those issues are fine doing reg. TnG, then great. More weight and more carryover.

[Regin Smidur]

Wednesday September 28th

Bench Press - TnG
45x10
95x5
115x5
135x5
170x3
197.5x5x5

Medium-hard.

Lying Triceps Extension
0x0x0

Taking the week off from these.

BB Row
240x3x5

I think I took a bigger jump today. Forgot what I did last workout.

DB Curl
52.5x3x8 R
52.5x2x6 1x8 L

Focused on more bicep tension, but had to cheat about 50 percent of the time if I wanted to make the reps. More pump and fatigue this time naturally.

Weighed 248 today, clothed/fed/watered. Could be worse. Haven't gained any in the last couple of weeks at least.

[Regin Smidur]

Thursday September 29th

Squats
45x5
95x5
135x5
185x5
225x3
255x5
300x5
340x10

Didn't sleep well last night, was close to moving this workout to tomorrow but ended up feeling fresh enough to do it. I moved the training max to 400 so I would be doing no more than 10 reps. Hate high reps. So this is only 35 pounds less than my old 5RM. Hopefully I hit at least 6 when I do 380 in a couple weeks.

Wide Stance Box Squat
270x0
205x10

Got plastered by 270, and 205x10 was pretty hard. wtf man.

[jgh]

Wide Stance Box Squat
270x0
205x10

Got plastered by 270, and 205x10 was pretty hard. wtf man.
It may have had something to do with you ripping out 340x10 backsquats just before it :P That's some serious squatting man. Have you been reading Carlos' log? Here's what he wrote about 340x9x4:

Squat
340x9x4

Again, hard as fuck. Harder than last week. Sets of 9 SUCK. After the first set I was wondering how the hell was I to do 3 more sets. Well, I did them.
And he squatted 500. So I'd say you're definitely beast mode.

btw, how much did you weigh when you started training? Your log only goes back to september of last year, but I got the impression somewhere (can't remember where) that you've gained about 100lb.

[Regin Smidur]

I've gained about 130 pounds since day 1. I used to be deathly thin at 6'1 115#. Probably only 50 pounds of muscle put on in that time though. Its funny, I used to have such a hard time gaining weight, had to stuff myself silly, but now it basically happens when I don't even want it to if I'm not monitoring my diet.

I agree with Carlos, sets of 9-10 reps are shitty. Part of what I told myself today to feel better about getting under the bar was that this is the only time in the next 3 weeks I'll have to squat this many reps lol. Sets across when your nearing the tail end of a 4x a week squat cycle must really suck.

Thanks for the compliments. I doubt I could squat close to 500 even with wraps though. I'm much better with high reps.

[Regin Smidur]

Friday September 30th

Press
45x10
75x5
95x5
115x3
147.5x2

I knew I wasn't going to get all the reps but I didn't expect to get only 2. Hopefully this doesn't mean its going to take three weeks for me to move up 2.5#.

[Regin Smidur]

Sunday October 2nd

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
185x2
217.5x5

About as hard as last week, maybe even a bit easier.

Lying Tricep Extensions
45x3x20

Felt really light, but I still had to work for the last couple reps of the last 2 sets. Sub 1:30 rests.

BB Row
135x5
175x5
205x3
242.5x3x5

First set I tried not to use alot of hips, but ended up unhappy with the ROM. So for the second set I used more hips and aimed for higher up on my chest. Hips look a little overdone on that set. Third set I just tried to maintain as much arm tension as possible and bring in the hips as needed and I believe I got a happy medium.


http://www.youtube.com/watch?v=3sEIEVmjdk4


http://www.youtube.com/watch?v=ycfODuygpy8

Curling Dem Fiddy Fo's
3x8 R
2x6 1x8 L

Got a vid up. Swinging doesn't look that bad, but gives significant assistance ( ¯\(°_o)/¯ ). Collars flew off on the last set with my left arm so I had to do it twice.


http://www.youtube.com/watch?v=-CUZHG7t8BU

[Regin Smidur]

Monday October 3st

Front Squats
45x10
95x5
135x5
185x3
205x2
245x3x3

Serious grinders, seems like my lp is stalling out after the program change. Ah well. I made pretty decent strides doing 3x3 on TM. Hopefully I can squeeze out 10 more pounds.

Deadlift - Touch and Go
135x5
185x5
225x3
300x3
340x3
380x10

WOW. Killed it! Very happy. Cardio wasn't much of a factor today so I was just banging them out. I have the damndest sticking point: Last 3 inches of lockout.

[Regin Smidur]

Thursday October 6th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
200x5x5

Closer to 4 minutes rest between set now.

Lying Tricep Extensions
47.5x3x20

Arms are up to 15 1/2 inches cold flexed, and pumped up (just a tricep pump) they're 16 1/4. It would be too fucking cool if I can work up to 17 inch arms pumped before I start cutting. Even if I have fatceps I would still like to experience 17 inch arms momentarily.

BB Row
135x5
175x5
205x3
245x3x5

Heavy, really heavy. And put alot of strain on my lower back. I'm going to drop the weight to 205 and do some higher reps for awhile.

Dumbbell Cheat Curl
55x3x8 R
55x2x6 1x8

Slowed down the negative, was intense. Lots of tension.

[JStrong]

Deadlift - Touch and Go

380x10


Nice!

[Regin Smidur]

Nice!

Thanks. Was pretty happy with that considering I was expecting to grind out a hard 8 reps.

Friday October 7th

Squats
45x5
95x5
135x5
185x5
225x3
280x3
320x3
360x8

So it seems like it will be the same as last time I was on 5/3/1; lose 1 rep for every 10 pounds. 380x6 should be in the bag. Then its only 6 weeks to hopefully 400x6. Then 410x6 :O.


http://www.youtube.com/watch?v=3tEClngbWRI

Wide Stance Box Squats
215x10

Felt pretty light and easy-ish, hopefully I can take 10 pound jumps back to where I was.

[Regin Smidur]

Saturday October 8th

Press
45x10
75x5
95x5
115x3
147.5x4

Looks like it will be three weeks before I hit all 5 reps. I'm not too sad. I guess I've reached a place where I have some basic level of satisfaction with my lifts to the point where waiting an extra week or 3 is no big deal.

I've gotten the opportunity to be trained by an accomplished middle distance runner, and so starting next week (probably) I'm going to be training for a better 5k time on squat days, and the day after deadlift days. I'm not looking forward to it as I get no joy from running but I want that athleticism. I'll be doing squats on friday and deadlifts on monday now.

[Oldster]

Arms are up to 15 1/2 inches cold flexed, and pumped up (just a tricep pump) they're 16 1/4. It would be too fucking cool if I can work up to 17 inch arms pumped before I start cutting. Even if I have fatceps I would still like to experience 17 inch arms momentarily.
Isn't it funny how we all want big strong arms? Even my 50+ year old wife will 'make a muscle' and make me look at it and then FEEL it! We can have a big back, a thick chest, strong hips and thighs. But all we ever really LOOK at is a big arm!

When I had a 15" arm all I wanted was a 16". And then a 17", then an 18" and then a 19"! Now that I have lost 40lbs due to a medical issue all I want to do is hold on to an 18" arm.................!

Great lifting, man!

[Regin Smidur]

Thanks Oldster.

Monday October 10th

Front Squats
45x10
95x5
135x5
185x3
205x2
247.5x3x3

Warm up sets felt light and I only felt the need to rest about 3:30 but the last rep last set almost stopped moving halfway up.

Deadlift From Rack - Touch and Go
135x5
185x5
225x5
275x3
320x5
360x3
400x10

Wore the thick belt today, fucked with my back position but I think its an even trade for more weight, plus my lower back is strong relative to what I can lift anyway. This will necessitate a bigger jump next cycle, I'll pick a max that has me doing 420x1+. This wasn't all out, which is cool. Maybe I'll even get 420x10 in 3 weeks, that would be awesome. Hell 6 weeks ago I did 315x10 so who knows.


http://www.youtube.com/watch?v=hO7fOxnCEXE

[Regin Smidur]

Tuesday October 11th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
185x2
220x5

Was tough but I think I have 5 more pounds in me.


http://www.youtube.com/watch?v=mVPPVvhkr8g

Lying Tricep Extension
50x3x20

Triceps were still burning after 2 minutes rest after the second set so I rested 3. Tough. I think I might have done 25 on the first set.

BB Row
135x5
175x5
205x2x5
205x15

Hardly strict.

DB Curl
56x2x8 R
56x1x6 L

Cut it short because they're practically DB cleans at this point. I really prefer barbell curls... I think what I'll do is cut back the DB weight, and perform them against the wall. Arms were 15.3 inches after doing these...

[shaddix]

6'1 115 lbs. How much could you squat at that point.?

[Regin Smidur]

6'1 115 lbs. How much could you squat at that point.?

0. 0 pounds.

I can't remember exactly. I do remember that after getting to 185-190 bodyweight and doing shitty programming I could squat 95x5.

[shaddix]

Wow and now you're squatting 360x8. My new inspiration, you are. I will squat 360x8 by this time next year.

[Regin Smidur]

Wow and now you're squatting 360x8. My new inspiration, you are. I will squat 360x8 by this time next year.

You can do it man, just stay consistent and pick a goal/program and stick with it, whether thats cutting or bulking and you'll get there. Good luck man.

[Regin Smidur]

Thursday October 13th

Bench Press - TnG
45x10
95x5
115x5
135x5
170x3
202.5x4x5

Cut it one set short because the last rep of set 4 was sllooww. Because of the schedule change I did this workout only 48 hours after intensity day, which may have contributed to the difficulty. I'm okay with stalling though, I'm ready for a new program. What I'm thinking I'll do is 5/3/1 thing, with a bench day and a press day, but have push presses done as assistance on bench day, and close grip benching done as assistance on press day. Then throw in some tricep, bicep, and back work at the end of each workout. Superset tri's and bi's.

Actually, first what I'll do is smolov jr after this week.

[Regin Smidur]

Friday October 14th

Squat
45x5
95x5
135x5
185x5
225x3
300x5
340x3
380x6

Could I have done a seventh rep? Will I forever be haunted by "the rep that got away"? Would have been great to try, because if I got 7 today I would of jumped to 400x1+ next cycle. Ah well.


http://www.youtube.com/watch?v=kH35cOFpKks

Wide Stance Box Squats
225x10

Pretty easy.

[Regin Smidur]

Saturday October 15th

Press
45x10
75x5
95x5
115x3
147.5x4

Alright, it doesn't seem this works anymore. Lets see what happens to my press after a smolov jr bench cycle.

BB Row
135x5
175x5
215x2x5
215x12

Focused more on using the arms at first than usual, but the last 3-4 reps were pretty cheaty.

Weight is 247. I seem to be stagnating, which is nice.

[Regin Smidur]

Monday October 17th

Front Squats
45x10
95x5
135x5
185x3
215x2
250x3x3

Rested 5 minutes between sets instead of 3 and it made a big difference. Last set was not nearly as grindy as the previous workouts.

Deadlift From Rack - Touch and Go
135x5
185x5
225x5
275x3
320x5
370x5
420x10

Wow, was actually very easy. I'm just going to move up to 440x10 next week instead of continuing this cycle. Would like to think this means a big increase in off the floor poundages but theres a good chance it really doesn't. I guess I'll see come november. Thumbs are massacred. What this means though is in 4 weeks I'll be doing this with 500 pounds. Wooo.


http://www.youtube.com/watch?v=QswS0aV71BY

[Regin Smidur]

Tuesday October 18th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x6x6

1 minute rest between the first five sets, then 40 seconds for the last. Was still kind of easy.

BB Row
135x5
175x5
217.5x2x5
217.5x12

Messed around with the stones in my backyard for a bit, managed to get the 245# onto my chest but couldn't shoulder it. Got the hussafell shaped one about six inches off the ground, but theres just no good place to hold onto it so I couldn't get close to locking it out. Need a stronger chest compression I guess. Tried to press the 150# stone but couldn't get it into a good position to press and ended up hurting my wrists a bit.

[Regin Smidur]

Thursday October 20th

Bench Press - TnG
45x10
95x5
115x5
135x5
175x7x5

Went after that hussafell shaped stone again and locked it out pretty easily, must have found a lucky hand hold.

Weighed 240-242 today, first thing in the morning after using the washroom. Its good to see I'm only 10-12 pounds heavier than I was 10 months ago, but squatting an extra hundred pounds. And theres nothing intimidating about dieting off 50 pounds, so I'm feeling pretty good about it.

[Regin Smidur]

Friday October 21st

Squat
45x5
95x5
135x5
185x5
225x3
265x5
310x5
350x9

After the 9th rep my legs felt like lead so I racked it. So there was no improvement made today. My recovery has been a bit inadequate this past week, so I'm going to make a few changes there. Next week I'm going to attempt an 8 rep with 370 even if it feels like theres a good chance I'll fail it.

So the BOM 2012 has an official date, Jan 14. 2 weeks before then I'll be wrapping up my last 5/3/1 cycle before the comp with 420x1+. Hopefully I hit 2-3 reps. The next two weeks I'll run some kind of taper. My goal is still 500 with knee wraps, but I might end up needing a very good thick pair if I want to hit it.

Wide Stance Box Squat
245x10

Could have been harder. I'll make another 20 pound jump and then continue with 5 pounds.

[Regin Smidur]

Saturday October 22nd

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
187.5x8x4

BB Row
135x5
175x5
220x2x5
220x12

Got an exertion headache from this, and I think I crossed the line between a row and a partial deadlift towards the end.

[Regin Smidur]

Sunday October 23rd

Bench Press - TnG
45x10
95x5
115x5
135x5
175x3
200x10x3

Felt this in my bicep tendons, got worse as the sets went on. Wasn't super strenuous though, rested 3 minutes between sets. Going up 7.5 pounds next week.

[Regin Smidur]

Monday October 24th

Front Squats
45x10
95x5
135x5
185x3
215x2
252.5x3x3

Another 2.5# added by the grace of Odin.

Deadlift from rack - TnG
135x5
185x5
225x5
275x3
345x5(sort of)
400x5
450x9

Belt pinched the ever loving shit out of my stomach so I ended up stopping the set of 345 and restarting after adjusting the belt. The next two sets were continuous. I probably should have went for 440 and gotten 10 but I wanted to win a little e-competition so I went for 450. This was hard on the joints, my hip hurts when I walk now, so I'm going to alternate TnG deads with speed deadlifts and paused goodmornings weekly.

I have a video but my ass is completely exposed in the mirror so I'm going to refrain from posting it.

edit: Yeah, I'm limping and hobbled now, pain right in the hip flexors.

[Regin Smidur]

Tuesday October 25th

.8 Mile Run
7:45

Gonna do some "overdistancing" and run three miles next time at a moderate pace. This .8 miles killed me so I think the best way to get my 1 mile time down quick is just to get used to long distance so the shorter distances don't seem like a big deal.

Bench Press - TnG
45x10
95x5
115x5
135x5
172.5x6x6

BB Row
135x5
175x5
205x2
222.5x2x5
222.5x12

[JStrong]

If I may be so bold, you are doing it wrong. I like to believe I've earned a modicum of your respect. :)

C25K. (http://www.coolrunning.com/engine/2/2_3/181.shtml)

[Regin Smidur]

If I may be so bold, you are doing it wrong. I like to believe I've earned a modicum of your respect. :)

C25K. (http://www.coolrunning.com/engine/2/2_3/181.shtml)

A modicum might be stretching it, I'd say its more of a sliver of respect :P lol. But seriously, maybe some timed intervals would be a good way to break myself into running.. I think I will do this program. I'll just push the running intervals a bit so I get a good training effect. Thanks.

[Regin Smidur]

Friday October 28th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x5
182.5x7x5

Felt really light today, alot like 165 did at the start of this cycle. Noice.

CoC #2
6 R
.9 L

1 rep short of matching best PR with my R, and got closer then ever with my L. Not bad for having not touched a gripper in months.

[JStrong]

A modicum might be stretching it, I'd say its more of a sliver of respect

I deserved that. Also, you are fat.

:-)

good luck, junior!

[Regin Smidur]

I deserved that. Also, you are fat.

:-)

good luck, junior!

Danke.

Saturday October 29th

Squats
45x5
95x5
135x5
185x5
225x3
290x3
330x3
370x8

This was exhausting, easily the most intense workout I've ever done. As I was tying my shoes to begin, before I had even done a set with the empty bar, my heart was pumping hard from adrenaline. The whole warm up period I was on edge. After the last set of squats, I could barely stand, and my eyes were almost rolling around in my head for the next 10 minutes due to endorphins.


http://www.youtube.com/watch?v=YMdI9vqeDM8

Wide Stance Box Squats
265x1
250x10

Realized I wasn't getting 10 with 265 so I dropped it down 15 pounds. This sucked, and I had to lie down on my bed after to prevent myself from puking.

I don't think I'll be running today lol. What I'm going to do is stop having a set day that I squat/deadlift on, and just squat/run/rest/rest, deadlift/run/rest/rest. I think getting into better cardiovascular shape will have a big impact on my squat performance. Already today I was less out of breath during the warm ups, and once I get in good shape I might be able to finish the sets faster.

[Regin Smidur]

Sunday October 30th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
195x8x4

Again, pretty easy. Not much fatigue after.

Run
8x1:00 jog/1:30 walk

Got 1.61 miles approximately. Was actually fun, just the right amount of work and rest. Felt pretty good to go down the streets at a decent pace. I'll try and do 1.7 miles next time.

Was going to row, but ended up sore as hell after the run and just bending over is intense, so I'm going to hold off until tomorrow.

[Regin Smidur]

Monday October 31st

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
207.5x10x3

Felt heavier, elbows kind of hurt a little, but I still never grinded out any reps. Another 7.5# increase. Hoping for 250x1 TnG at the end of the cycle. Then its only 50 pounds to 300, awww yeeehhhhh!

BB Row
135x5
175x5
205x2
225x2x5
225x12

Felt like cardio, was really out of breath after the set of 12. Was super sore coming into this workout but finished it feeling alot better. Knees kind of hurt from the rows though :/.

[Regin Smidur]

Wednesday October 2nd

Front Squats
45x10
95x5
135x5
185x3
215x2
255x3x3

I recorded these squats and they went up alot faster than they felt like they went up. I have a good feeling I can take this 3x3 progression up to 300x1. Its only about 35 more pounds. Although my form is getting atrocious, upper back is rounding and I'm getting bent over like crazy on some reps.

Bench Press - TnG
45x10
95x5
115x5
135x5
180x6x6

Pretty easy.

Deadlift From Floor
135x5
185x5
225x3
275x3
315x2
365x1
405x0

365 felt heavy as hell and I failed 405 around the knee. Looks like the TnG deadlifts tax recovery just as much as doing them from the floor. Next wednesday I'll try and pull a PR 1RM.

Going to start cutting next weekend after I test my bench. 3000 calories, 200g pro to start. Going to cut to 200. Will be taking 600mg test /week to counteract recovery deficit (not srs).

[Regin Smidur]

Thursday November 3rd

Run
8x1:00/1:30

Managed 1.73.5 miles approx. This did not feel like the perfect rest/work ratio this time, this was much more work, although I have to admit coming up on the last bit of the course I mapped out a whole interval early felt goodman. Groin kind of hurts. I think thats the result of running the day after deadlifting. I don't like deadlifting... call me a heretic but I think I can live without it. I'll just stick to heavy RDLs/GMs and squats. Anyway, next time will be the last time running this interval and I think I'll be satisfied with 1.75 miles.

[Regin Smidur]

Friday November 4th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x5
190x7x5

Easy, comfortable workout. No elbow or shoulder pain. I was also able to unrack the bar and complete the first rep while holding my breath much easier than I was able to last week. Before I felt like I was about to suffocate once I had the bar unracked but today I was even able to take my time before starting the first rep.

BB Row
135x5
175x5
205x3
227.5x2x5
227.5x12

Arms gave out for the most part at rep 9, last three were done with a liberal amount of hip action.

[Regin Smidur]

Saturday November 5th

Squats
45x5
95x5
135x5
185x5
225x3
270x3

Two problems today: 270x3 felt way harder then it should have, and my right knee hurts too much to continue. The knee pain, obviously from running, is an ache in the lower part of the knee, it feels like its where the tibia and femur connect. While squatting I was also instinctively trying to lessen the pressure on my knee by bending forwards more.

I'm going to count this workout as a deload and start the greyskull LP "linebacker" program next week.

[Regin Smidur]

Sunday November 6th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x5
205x8x4

Felt like a 10rm weight.

Mrs. Bumsteen
5 rounds for time:
55# DB Snatch x10
55# DB Swing x10
BW Squat x10

Time: 11:23

Did alot worse than I expected. My best time on this (with a 35# DB for snatches) was something around 5 minutes a year ago. Anyway this wasn't all out, although I was still close to puking and had to rest after each set of 10 for a good 20-30 seconds. I figure a 75% effort is better than a 0% effort though. I'm going to be feeling pretty good once I get this down to 6 minutes.

Good news is, I hopped on the scale between bench sets and weighed 245 clothed/fed/watered. Down a couple pounds from 3 weeks ago.

I looked up the junior CPF records and in the 100kg class the best squat is 155kg. I can beat that easily so it might be worth it to cut harder than I would normally do to make weight, or try to shed some water weight before the BOM.

[Regin Smidur]

Monday November 7th

Bench Press - TnG
95x5
115x5
135x5
175x5
217.5x10x3

Program called for 215 but I wanted to get a bit closer to my best 5RM so I added a couple pounds. Felt real heavy, but the bar still didn't get significantly slower as the sets went on. Friday I'll be repping 225 to test my new max.

Found a way to make my workouts twice as productive: practicing hitting vocals notes in between sets. Learning a skill while getting stronger = win.

Almost rowed until I realized its only been 72 hours. I'll row wednesday

[Regin Smidur]

Tuesday November 8th

AM:
Burpees
15
10
10

45 seconds work 1:00 rest. Felt heavy and slow. Going to start doing these 6 days a week in the AM after fasted walking. Also starting grease the groove chins, 5 sets of 2.

[Regin Smidur]

Wednesday November 9th

AM:
Fasted Cardio - 1HR
Burpees 15 12 10

Felt good man, feel fresh. Having bacon this morning but replacing the bread I would normally have with an apple.

PM
Front Squats
45x10
95x5
135x5
185x3
215x2
257.5x3
247.5x3
237.5x5x3
205x4

Last set of 205 was meant to be a set of 10, but my form was degrading hard by that time so I called it a set at 4.

BB Row
135x5
175x5
205x5
225x3
235x3
245x3
255x3
260x3
225x10

These were some cheaty rows. 260x3 felt like my lats were ripping from the bone, probably not a good sign.

My new program is basically whatever lifts I feel like doing, every day, however I feel like programming it that day. Tomorrow I'll do 15 singles of goodmornings. I'm not going to go insane and start programming things like bosu ball one legged curls though, its just going to be a steady rotation of back and front squats, good mornings, rows, pressing and its variations and bench pressing and its variations. Sets and reps will usually be 1-3 reps ascending/singles across, then a high rep back off but if I feel like changing it up I won't hesitate.

[Regin Smidur]

Thursday November 10th

Good Mornings - Paused On Pins
45x5
95x3
135x3
165x3
185x3
200x3
215x3
225x3
240x3
255x1
270x1
280x1
225x10

Done from a height of 41 inches. Started with 1 min between triples up to 185, then moved to 1:30, then to 2:00 for 225, then three minutes up to 240, then 5 minutes. No belt.


http://www.youtube.com/watch?v=ZWisqEv88jI - You can see that my upper back rounds as I break the bar from the pins. Need to start doing some accessory stuff to fix that.

Shrugs
135x5
185x5
225x5
255x5
275x5
295x5
315x4x3
315x7
225x20

Did some static holds at the end of the set for grip work. Maybe these will fix my upper back problem? I'm certainly not good at them. I'm bending my elbows without thinking though, probably not good for the biceps.

Squat Supports
135x10s
225x10s
315x10s
405x10s
495x5x10s
405x20s

Not sure what exactly benefits from these, but they're fun, and at the least will improve my mental squat game. Thats why the last set was 405, its what I want to triple on saturday. It felt alot lighter after all the sets of 495.

[Regin Smidur]

Friday Novemeber 11th

Bench Press - TnG
225x6
225x3
215x3x3
195x8

Supersetted with:

Pull Up Singles
10

Got very close to locking out a ninth rep with 195, but elbows just wouldn't fully extend. I'm shortening up the rest periods to keep my heart rate up, get in some conditioning and shed some fat.

Arms are pretty destroyed.

Squats
45x5
95x5
135x5
185x5
225x3
275x3
315x3
365x1

Belted up from 315 onwards. 365 felt like a 1RM. Lesson learned, apparently you can't expect to squat well the day after maxing out good mornings. Weird.

Wide Stance Box Squats
255x10

This was good, made me feel like I got something done today.

[Regin Smidur]

So in keeping with the spirit of doing my own thing, but with the realization that I'd do better with a schedule, I've designed my first ever program. It goes like this:

Monday

AM: Front Squats max triple then volume, Wide stance box squat 10RM
PM: Row ascending triples, Bench/Press work up to max reps then volume/superset chins

Wednesday

AM: Good Morning work up to max then backoff
PM: Bench/Press work up to max reps then volume/superset chins

Friday

AM: Front Squats max triple then volume, Wide stance box squat 10RM
PM: Row ascending triples, Bench/Press work up to max reps then volume/superset chins

Saturday

CONDITIONING.


My diet is going to be 3000 calories at a minimum, and 3500 calories at a maximum. I want to slooowly cut down, slow enough so that I can train how I like and not get weaker. Ah yes and you'll notice there are no narrow stance parallel back squats in my program. I'm burnt out on those, need a break.

Critiques or comments welcome.

[Regin Smidur]

Monday November 14th

Front Squats
45x10
95x5
135x5
185x3
225x2
260x3
265x3
270x3
255x3
245x2x3
225x3
215x3

So this little experiment has already proven itself wildly successful and its only the second FS workout! This is a 12.5# PR set just 5 days after FSing a hard 257.5x3. Squatted without the mirror and it felt way, way better. I could feel the subtle shifts of my balance and could focus better on maintaining form. I'm going to rest another 5 days before front squatting again. If it worked this time why wouldn't it work again? I'm also going to stick with doing 8 heavy worksets.

BB Rows
135x5
175x5
205x5
225x3

Weight felt heavy and I felt sluggish, so I stopped there.

Press
45x10
75x5
95x5
115x3
135x6
135x5
130x2x4
115x3x5

Kind of disappointed I only got 6, but I wasn't wearing a belt and the bar got pretty far in front of me on some reps. Second set I cleaned up the form and it showed. I'll try and get 7-8 w/ 135 next press workout. I had 5 with 130 but I accidentally bounced the bar on my sternum and it killed the fifth rep. I need more practice. Rested 5 minutes but still failed on the 5th rep of 130. I think that was a genuine strength issue because my form was pretty crisp. Backed off with a couple sets of 115 while practicing strategic lay-backing. Seemed to work. I hope I didn't destroy my pressing muscles for a week with this.

Shrugs
135x5
225x5
295x5
315x5x5
315x12

Was done from 1 pin lower than last week, Last set was done with a hook grip, BIG DIFFERENCE.

Good workout!

[Regin Smidur]

Wednesday November 16th

Bench Press
45x10
95x5
135x5
185x5
225x7
215x5x3

That is what I'm talking about! Next week, 8! My triceps were feeling a little tired though so I just did 5 triples at 215 to finish the workout. I wonder if I would have been better off just ending it after 225x7.

Good Mornings
45x5
95x3
135x3
185x3
225x1
255x1
285x1
245x6x1

Didn't feel like doing a bunch of singles, slowly working up to a max, so I just rushed the max a bit and hit the back off stuff harder. Couldn't find my camera so I have no way of knowing if this was even a PR since the set up could have been different. Grinded it out like crazy though. Same with the 6 singles. Next wednesday I'll follow an identical work up as last week and try and hit 290.

BB Row
135x5
175x5
205x3
225x3
235x3
245x3
255x3
265x3
270x5
230x10

I felt stronger but it's hard to quantify an actual improvement with this exercise.

Found my camera, it was right on the window sill where I left it..


http://www.youtube.com/watch?v=s8YX9LnH34s

Wide Stance Box Squat
260x10

Tied my all time best.

Weighed 238 wearing a t-shirt, underpants, and having drunk about 2 liters of water. Diet wise I'm actually going to do 3000 cals on training days and 3500 on rest days. Training blunts my appetite and its easy for me to fast/eat sparingly, but the next day I wake up really hungry. Once or twice a week I'll just eat normally (surplus lol) depending on how hungry I am and how hard the workout was the day before.

Conditioning tomorrow.

[Oldster]

Wednesday November 16th

Bench Press
225x7


That is what I'm talking about! Next week, 8! My triceps were feeling a little tired though so I just did 5 triples at 215 to finish the workout. I wonder if I would have been better off just ending it after 225x7.
Excellent! I hope you get all 8 next week. Very very nice. Now as to whether you should have stopped after the 225, that is something that you have to learn about yourself. For myself, I can only do something like that occasionally as it seems to take a bit 'extra' out of me. But I know of quite a few that always do that extra work.


BB Row
135x5
175x5
205x3
225x3
235x3
245x3
255x3
265x3
270x5
230x10
What a STRONG row! A big strong back will build a strong bench.

[Regin Smidur]

Excellent! I hope you get all 8 next week. Very very nice. Now as to whether you should have stopped after the 225, that is something that you have to learn about yourself. For myself, I can only do something like that occasionally as it seems to take a bit 'extra' out of me. But I know of quite a few that always do that extra work.

Thanks. I guess I'll be finding out come friday whether it was a good idea or not.


What a STRONG row! A big strong back will build a strong bench.

I don't think you watched the video lol. But thanks.

[Oldster]

Thanks. I guess I'll be finding out come friday whether it was a good idea or not.
That is exactly right. And then you pay attention to the times it does work and the times it doesn't. After a period of years it will become clear.


I don't think you watched the video lol. But thanks.
No, I didn't. Having trouble with videos working on this antiquidated chipmunk powered computer that seems to need a new spark plug installed or maybe the points filed. But I tell you this in all honesty, I have seen very very strong men who struggled with a 225x1 bent row. That should put where you are in context.

[Regin Smidur]

Friday November 18th

Press
45x10
75x5
95x5
115x3
135x7
135x4
135x2x1
135x3
135x4
130x5
125x5

Sort of a PR. No doubt I got 7 because my form was better, as evidenced by the next max effort set of 4. Wanted to do more sets but I thought I would play it safe for now.

Chin Ups
5x3

Took it easy so I don't interfere with front squatting tomorrow. Going to attempt 280x3.

[Regin Smidur]

Saturday November 19th

Front Squats
45x10
95x5
135x5
185x3
225x2
255x1
275x3
255x4x3
245x3
235x3
225x3

Didn't go for 280, 275 was pretty hard. Still, its a 17.5# PR in 10 days, not too shabby. I'm going to continue front squatting only until Jan 1st, then I'll integrate back squats back into my program. Hopefully I hit 300x1-3 by then.


http://www.youtube.com/watch?v=c90EM4SyUcs

[Regin Smidur]

Monday November 21st

Bench Press - TnG
45x10
95x5
135x5
185x5
225x4

http://s3.amazonaws.com/kym-assets/entries/icons/original/000/002/796/447px-Manlytears3.jpg?1275218057

Here are the possible reasons for this regression I've thought of: 1) Did 20 reps total with 135 last press workout, where the previous one I had done 11. Then the next two sets were of heavier weight than last time. This is a likely cause. 2) Had only eaten 760 calories prior to workout (11 hours after waking). 3) Lower total weekly calorie consumption.

[Regin Smidur]

Tuesday November 22nd

Wide Stance Box Squat - 15.25" box
45x5
95x5
135x5
185x3
225x3
255x3
275x3 - 84%
300x3 (BELT) - 92%
325x3 (BELT) - 100%
265x10 - 81%

Go for a CPF mens equpped junior squat record? Maybe. Current is 320kg. I'll pick up some briefs though. This might be the change I need. Going to be doing these Mondays, Thursday will be front squat day.

Mrs Bumsteen
5 Round For Time:
10 55# Dumbbell Snatch
10 55# DB Swing
10 BW Squats

Time: 7:18

Much more reasonable. I guess last time I had alot of accumulated fatigue from squatting. Its probably from doing lots of 6-12 rep maxes. I bet if I stick with triples I won't have that problem.

[Regin Smidur]

Wednesday November 23st

Press
45x10
65x5
85x5
95x5
115x5x3

Took an easy day today, want to be fresh for fridays bench session at montreal barbell where I've signed up for their certification process. I cleaned up my form today, dead stop reps (which I'll continue doing exclusively), straight wrists, lots of backwards lean (which feels really good for some reason), big chest, elbows up etc.

Deadlift
135x5
225x5
315x3
405x1
455x1
475x1

Tasty.

[Regin Smidur]

Thursday November 24th

Was going to front squat but my legs felt pretty tired as I warmed up and I didn't see a pr happening. I'm also going to switch to chest supported rows instead of barbell which I'll start next wednesday, so this week will be a rest week for my post. shoulder girdle.

[JStrong]

Wednesday November 23st

Deadlift

475x1

Tasty.

Tasty indeed. I can smell 500 from here.

[Regin Smidur]

Tasty indeed. I can smell 500 from here.

I'm being optimistic. I'm going to attempt +10 pounds /2 weeks.

Friday November 25th

Bench
45x5
95x5
135x5
185x3
225x1
225x3 (SHIRT)
300x1 (SHIRT)
315x1 (SHIRT)
350x2x0 (SHIRT)
315x1 (SHIRT)

Fun stuff. Long session, I got there at 5:30 and left at 9:30, although I only benched in the beginning. These guys were hitting some big ass lifts, saw 7 plates + a quarter towards the end. The form is very different in a shirt, its going to take some getting used to but I'm looking forward to putting up 4 plates.

Chest Supported Row
40x10-140x5x10

Just went up the stack one pin at a time, rests starting at one minute than moving to 5.

Lat Pull Down
20x10-90x3x10

Gotta work on the v taper bro.

[Regin Smidur]

Sunday November 27th

Wide Stance Squat - Briefs
45x5
135x5
225x3
275x1
315x1
365x1
405x1
465x1

The biggest issue I found was my knees wanting to come in, which the pull of the briefs exaggerates. I might do some extra box squats tonight, as well as front squats. One cool thing about squatting wide is that my hip mobility improved quite a bit when I was finished.

Front Squat
45x10
135x5
225x1

Hurried the warm up a bit, but 225 still ended up feeling like the first rep of a max triple. I was told geared lifting went straight to the CNS, and now I really believe it. I want to hypertrophy my quads more though so I'm going to hit up leg press and hip belt squats next squat workout.

[Regin Smidur]

Monday November 28th

Press
45x10
95x5
115x3
135x3x3
115x8

Starting the rep/set protocol outlined in "The Quest For A Stronger Overhead Press".

Dumbbell Row
30x10
55x10
65x5x10

Went through the full ROM today, kind of tired of all the half rep rows I've been doing.

[Regin Smidur]

Wednesday November 30th

Speed Deadlifts
135x5
185x5
225x3
315x10x1

1 minutes rest between sets. I think I got a good bar speed.

Rack Pulls From Just Above Knee - Hook Grip
405x5
455x2
495x2
515x2
540x1

All the weight I had. Didn't go to the gym because I came down with a cold. First two sets felt hard but for the next I just squeezed the shit out of the bar and it came off the pins easier. Today was my first experience with torn calluses, not that much fun actually. Would have maybe done a few more sets with 540 but I felt my mid traps cramping hard as hell so I figured it would be best to call it a day.

[Regin Smidur]

Monday December 5th

Squat (Narrow Stance)
45x5
95x5
135x5
185x5
225x3
275x3
315x3
345x3
355x3
365x1
315x4x3

Alright, so I regret not squatting. I'd rather endure monotony than regression. I'm sure the strength will come back fast though.

Bench Press
45x10
135x5
200x3

Two problems: 1) Elbows hurt considerably, and 2) This felt like a 3 rep max. Not a huge deal, just give it until next week to start my 12 week cycle. Would have hit 6x4, then 5x10 seated shoulder press, than 5x10 lateral raise but just called it a day here. Bench program is the one Oldster outlined earlier in my log.

Finished up the workout by hitting a tanning booth, gotta get mah bronze on.

I realize I've been lacking focus lately, program hopping and whatnot, so, I've decided on a program I'm going to run for at least 12 weeks no matter how much I want to change something. After this 12 weeks I'll consider a 20 week cut (40 pounds would be the goal).

This is my new routine:

Squat 8x3
Bench Heavy
Seated Press 5x10
Lateral Raise 5x10

Deadlift 1RM/Speed Deadlift
Rack Pull Heavy Single
Seated Row 5x10
Pull Down 5x10
Light Bench

Front Squat 8x3
CG Bench MED
Seated Press 5x10
Lateral Raise 5x10

[Regin Smidur]

Wednesday December 7th

Deadlift
135x5
225x5
315x3
405x1
485x1

Got a damn good feeling about hitting 5 plates in two weeks. Lower back feels great too.

Rack Pull From Above Knee - Hook Grip
495x3
495x3
585x1

Grinded it out but my grip held.

Chest Supported Row
Warm Up
160x3x10
150x2x10

Lat Pull Down
100x5x10

Super setted with:

Seated Cable Row
140x10
160x5

Great workout, quick and brutal ending with a good endorphin buzz.

[Regin Smidur]

Friday December 9th

Bench Press - TnG
45x10
95x5
135x5
185x5
135x5
225x2
225x1
275x1 (SHIRT)
275x1 (SHIRT)
275x3 (SHIRT)
275x3x2 (SHIRT)

Was trying for 4x3 with 275 but kept failing on the third rep.

[Regin Smidur]

Sunday December 9th

Squat - Tight (very tight) Briefs
Warm Up
405x1
495x1
405x5

None of these were parallel, I couldn`t get there while still keeping my knees out. Knees out was like some crazy isometric exercise. Hopefully I`m still okay to squat narrow tomorrow.

[Regin Smidur]

Monday December 12th

Squats
45x5
95x5
135x5
185x5
225x3
275x3 (BELTED ONWARDS)
315x3
365x1
385x1
365x3
355x3
345x3
335x5
325x6
315x8

Very solid workout. Was pretty tired at the end. Felt kind of vulnerable leaving the gym when even walking was hard lol. Next week I want to hit at least 395, then 405 the week after that. I'm done with higher reps.

[Regin Smidur]

Wednesday December 14th

Speed Deadlifts - 1min between singles
315x10x1

Didn't feel like I had as much pop as last week, might just have been in my head.

Chest Supported Row
6x10xvarious poundages

Lat Pulldown
90x10
120x5x10

Reached positive failure on the last rep last set.

Rack Pulls From Above Knee - Hook Grip
45x10 (yes I actually did a set with the empty bar)
135x5
225x3
315x3
405x3
495x3
540x4x1

Wanted to do 5 but my traps started cramping up on the fourth single so I stopped there. Next week is going to be awesome. Going to pull 495 then rack pull 600.

[Regin Smidur]

Friday December 16th

Bench Press - TnG
45x10
95x5
135x5
185x3
225x2
205x2x5
195x3x5
185x5

No real rhyme or reason to this workout, just hitting heavy sets. Fell into a spiraling depression after the set of 225. Body y u do dis!? Heavy geared singles 1x a week don't seem to be something I respond to all that well, although the guys at montreal barbell think I'm actually under recovered and not used to the stress of geared lifting. I'm skeptical though, I'm pretty sure its from the pronounced decline in both frequency and volume. Going to actually start Oldsters bench routine. I'll consider this the heavy day, sunday light, tuesday medium. Will use the actual periodization from here on of course.

[JStrong]

I'm very excited to send you a bottle of Scotland's finest, I wonder how I do that across the border? Obviously it's time to figure it out, you are soooo close.

Nice work.

[Regin Smidur]

I'm very excited to send you a bottle of Scotland's finest, I wonder how I do that across the border? Obviously it's time to figure it out, you are soooo close.

Nice work.

Thanks, although I feel I won mostly due to circumstance. Stop getting injured man!

[Regin Smidur]

Sunday December 18th

Squat
45x5
95x5
135x5
185x5
225x3
275x3
315x3
365x1
395x1
375x1
355x3
345x5

I thought it best to squat today. The weight is heavier than when I did 315x3 for sets so I want to give myself more than 48 hours before deadlifting. Going to go for 500 on wednesday. Be great to end the year with 405/500.

395x1 was the hardest rep I've ever done in my life. I'm pretty sure I'm not recovered from Monday (which is why I just did 5 sets today). Had to channel the power of my ancestors for this one with the help of some bag pipe tunes. One thing thats really started to click in the past few weeks is to commit to the grind and just be patient and confident that it will go up if I push hard and long enough.

I'll leave you with a song by a band I've recently discovered, Rainbow.


http://www.youtube.com/watch?v=3qa7HaqFgWg

[Regin Smidur]

Tuesday December 20th

Close Grip Bench - TnG
45x10
95x5
135x5
165x4x8
165x7

Used the heels up method, its so much better than heels down. Instead of pushing towards your body with your feet, you drive your heels down hard and you get a great lower body contraction. Still managed to fail the last rep of the last set. I'll lower down 10 pounds next workout. Kind of sucks to fail with 165, geez. I wonder if I was recovered from friday.

[Regin Smidur]

Friday January 27th

Bench Press - TnG
45x10
95x5
135x5
185x5
225x6

One rep short of my all time best, so I've pretty much gotten my strength back. Its going to a good metric to gauge how well I keep my strength on the cut I'm about to start. This time I'm taking it more seriously, getting nutritional counselling and budgeting more money for clean foods and lots of protein. Hopefully I've lost the gut in 4-6 months.

Deadlift
135x5
225x5
315x1
365x1
395x6x1

Pretty easy actually. Not sure if I should take a deload week or just start a new cycle next week.

Rack Pulls
425x8

5 pounds from now on.

[Regin Smidur]

Saturday January 28th

Cardio - Treadmill
20 minutes, max incline, 2.5mph

Going to do this 3x a week. I meant to go at a moderate intensity which is 65-70% of HRM, but ended up with my heart rate peaking at and maintaining 176BPM. I'm not sure if I'm super out of shape or have a medical condition. This wasn't hard or laborious, I wasn't panting or anything, and I feel decently fresh after, so I don't know.

[Regin Smidur]

Monday January 30th

Squat
95x5
135x5
185x5
245x5
280x5
315x10

I made sure to make every set fast and short, even the top set. I realized I had basically been doing rest/pause training with my squatting by taking 10+ seconds rest between reps. That could be the reason my 1RM always lagged behind what could be reasonably expected by the amount I could rep out. 315x10 probably took ~30-40 seconds with maybe 2 reps left in the tank.

Cardio - Treadmill Hike
20 minutes, max incline, 180BPM consistent

Heart rate was a little higher today because of the squats. Decided to bump it up to 4x a week because, well, why not. Mild panting.

Cleaned up my diet, no more milk or junk and more lean meats and clean carbs, and managed by that alone to shave 5-600 calories off my daily intake without feeling any hungrier. On wednesday I'm going to buy a shitload of chicken breast and rice and really get started.

[Regin Smidur]

Tuesday January 31st

Bench Press - TnG
45x10
95x5
135x5
185x3
203x5x5

All but the last set went up pretty easily. 3 minutes rest between sets.

DB Row
40x8
90x3x10

Definitely more body english and not as much ROM, but it wasn't that bad.

Treadmill Hike
Max incline, 2.5mph 20 minutes 180BPM

Found a great way to make cardio easier and feel quicker: watch a tense action scene.

[Regin Smidur]

Friday February 3rd

Bench Press - TnG
45x10
95x5
135x5
185x3
225x5

Already lost a rep. Fuck it man. That's my new attitude. Fuck it. If I start losing a rep a week or something crazy I'll switch to 5/3/1. I'm running a pretty hard deficit actually, 1000 calories under maintenance + cardio, but it's necessary to get that summer beach body nom sayin'.

Deadlift
135x5
225x5
312x15x1

Actually pretty damn easy.

Rack Pull From Below Knee
430x8

So easy I had to make sure I put on the right amount of plates. I think this cut will go like last time: bench and press will get weaker and then plateau, and everything else will go up.

Treadmill Hike
20 minutes, max incline, 2.5mph HR 156-176

At 5 minutes my pulse measured 176, at 10 156, at 15 156, and at 20 168. I guess I was just out of shape. One more workout at 2.5mph and I'll bump it up to whatever gets my heart rate back up to 170+ consistently.

[Regin Smidur]

Saturday February 4th

Treadmill Hike
20 minutes, max incline, 2.5mph, 168-174BPM

A little bit higher today, probably accumulated fatigue.

[Regin Smidur]

Monday February 6th

Squats
95x5
135x5
185x5
225x3
260x3
295x3
335x10

Repping out the set fast is so much better than the way I was doing it before. Taking 1:30 for a set of ten just prolongs the agony.

Diet is going very well, especially now that I've discovered aspartame. I'm eating no more than 150g carbs a day so I've been craving things like eating jam by the spoonful or a big heaping plate of spaghetti, and diet soda really helps.

Treadmill Hike
20 minutes, max incline, 2.5mph 168-174BPM

One more day (tomorrow) of 2.5mph and then on friday I'll bump it up to 3.

[Regin Smidur]

Tuesday February 7th

Seated Barbell Press
45x8
65x5
80x5
95x5
105x11

All reps done from a dead stop, hit positive failure on the last rep.

DB Row
50x8
95x3x10

Even more body english but I can still feel my lats and arms working pretty hard.

Treadmill Hike
20 minutes, max incline, 2.5mph 162-168BPM

[Regin Smidur]

Friday February 10th

Bench Press - TnG
45x10
95x5
140x5
160x5
182.5x13

Felt the burn, pushed past the max, reached over the top.

Deadlift
135x5
225x5
336x12x1

Fairly easy.

Rack Pull From Below Knee
435x8

Fairly hard.

Treadmill Hike
20 minutes, max incline, 3mph, 176-198BPM

This sucked, mainly because my calves were burning like crazy after about 7 minutes. Reached my HRM there, probably not a good idea to do this 4x weekly. Maybe 3 would be better, at least until I get my HR back down to 160-170.

[Regin Smidur]

Monday February 13th

Squats
95x5
135x5
185x5
225x3
277.5x5
315x3
350x9

Amused myself by screaming "yeah buddy!" and "lightweight!" in between sets. This puts me about 1 rep under my all time best. I'm going to stick with 10 pound jumps per cycle even though I got so many today. That way I'll be squatting 400 for highish reps at a BW of around 200 in 15 weeks.

Treadmill Hike
25 minutes, max incline, 2.5mph 92-171BPM

Strange as hell. When I measured my pulse at 5 minutes in, I was up to 168, at 10 minutes 171, and then around 20 minutes in I measured for a full minute and got 92. My pulse was up to 23 beats in the first ten seconds, then slowed down suddenly and dramatically. Measured again at 23 minutes in for a full minute and got 143. At first I was only measuring my pulse by counting the beats in 10 seconds and then multiplying by 6 btw.

[Regin Smidur]

Tuesday February 14th

Seated Barbell Press
45x8
65x5
90x3
100x3
112.5x9

DB Row
100x3x10

No cardio today, feel too tired. Carbs are down to 100g / day, calories are around 2700.

[Regin Smidur]

Wednesday February 15th

5k Treadmill Run
2.0 incline, 41:34 minutes, 143-171BPM

Felt pretty fresh today so I decided to hop on the treadmill. My bouncing might have been obscuring my pulse when I tried to take it at the neck, so I stopped every ten minutes and measured. Pulse was consistent each time. When I tried taking it while moving I stopped being able to feel it every 12-15 beats. I'm going to buy a heart rate monitor to be sure of what's going on. This was a good run though, I think I'll be doing this distance every "moderate" day.

[Regin Smidur]

Friday February 17th

Bench Press
45x10
95x5
135x5
150x3
170x3
195x10

Lost 3 reps for a 12.5# increase, thats maintaining or borderline.

Deadlifts
135x10
225x5
360x10x1

On the minute, fairly easy.

Rack Pull From Below Knee
440x8

Hurt my lower back doing these, I think I wasn't in proper extension. Easy set though. Might take a deload week depending on how quick the pain goes away.

Treadmill Hike
Max incline, 20 minutes, 3mph, 186-198BPM

From 5-10 minutes in I was at 186, 15 I was at 192, and 20 198. I should do this twice a week.

[Regin Smidur]

Tuesday February 21st

Squats
95x5
135x5
185x5
225x3
248x5
285x5
325x12

I was worried after doing a hard 285, but I didn't need to be as this is a PR over cycle 1 (335x10).

No treadmill today, I did 1:40 of 120BPM walking this morning and that's enough. Tomorrow I'll hit up a 3mph treadmill hike.

[Regin Smidur]

Wednesday February 22nd

Seated Barbell Press
45x8
65x5
95x5
105x3
120x7

This is practically a PR.

DB Rows
20x10
40x8
105x10
80x10

Counting this as a deload week, and starting over again at 80x5x10. 105 was too cheaty.

Treadmill 5k
2.0 incline, 37:23

Heart rate was 162 when I was going 4mph, and once I got to 5mph I was at 180, and at 6mph 186BPM.

Carbs are down to around 50-70g / day and calories are around 2500.

[Regin Smidur]

Saturday February 25th

Bench Press - TnG
45x10
95x5
135x5
160x5
183x3
205x8

Might have had an extra rep left, but decided not to push it to failure so that recovery keeps going well.

Deadlift
135x5
225x3
315x1
385x8x1

2 min between singles. 315 went up like butter but 385 felt grindy. 408 next week.

Didn't do rack pulls because I was feeling some lower back discomfort still.

2.67 Mile Treadmill Run
30:00, 2.0 incline

Started out by immediately bringing the speed to 5.0 mph for 12 minutes (180BPM), then moved to 5.5mph for a mile (192BPM) then 6.0 for 8 or so minutes (186BPM) before stopping. I'll try and get further in 30:00 next time.

[Regin Smidur]

Tuesday February 28th

Squats
95x5
135x5
185x5
225x3
265x3
305x3
345x10

This was exactly 1.5x bodyweight. PR from last cycle, but still five pounds shy of my all time best.

Treadmill Hike
Max Incline, 20 minutes, 3mph

HR at 5 minutes was 186, at 10 198, at 15 192, at 20 198. I think I can do this 4x this week no problem. While my HR hasn't gone down my level of perceived exertion has.

Fitness PR's: didn't have to sit down after squatting, in fact I was pacing while catching my breath, and I did a short, mild sprint and didn't get very out of breath, even with my mickey mouse boots and other winter gear on.

[Regin Smidur]

Wednesday February 29th(?)

Seated Barbell Press
45x8
82.5x5
95x5
108x9

This doesn't look like I'm maintaining.

DB Row
40x8
80x5x10

This took way less out of me than the last time I did 80x5x10. Barely got a pump today though.

Treadmill Hike
Max Incline, 20 minutes, 3mph

My HR got up to 200BPM, but was as low as 186. A couple days of rest should allow some supercompensation.

The only thing I'm eating for carbs is oatmeal since my scale broke, FML.

[Regin Smidur]

Saturday March 3rd

Bench Press
95x5
141x5
163x5
185x13

2 pound PR, I'll take it. Probably helped that I had my first cheat meal last night, pineapple chicken and a big ass bowl of spaghetti. Down 15 pounds so far (4 weeks in). Face is looking much leaner and my vastus medialis is showing through better. Pecs and shoulders are a little tighter but my gut is still as pronounced as its ever been.

Deadlift
135x5
225x3
315x1
365x1
408x6x1

2 minutes rest between singles. First time ever going over 400 without a belt.

Not doing rack pulls, back still feels dodgy. Honestly, I also like this workload, I might just ditch rack pulls completely and see what happens.

Treadmill Hike
20 minutes, max incline, 3mph

HR at 5 minutes in was 178, at 10 minutes 186, at 15 198, and at 20 192. I'm improving, but slower than I did when I started.

[Tom Green]

Nice numbers. What was your starting weight?

[Regin Smidur]

What was your starting weight?

240.


Nice numbers.

ok.

[JStrong]

Your numbers are crazy good, it just seems mundane because of how long you've been at it, you would have thought your current numbers were ridiculous when you started.

Now go pull 500 so I can stop chasing you!

[Regin Smidur]

Your numbers are crazy good, it just seems mundane because of how long you've been at it, you would have thought your current numbers were ridiculous when you started.

Now go pull 500 so I can stop chasing you!

Thanks Jstrong. You have a point, when I first started I was super excited about squatting with 1 45 on each side haha.

Tuesday March 6th

Squat
95x5
135x5
185x5
225x3
285x5
325x3
360x7

Fuck, was hoping for 9. I guess it shouldn't be surprising considering how low my carbs are right now. Still, this is a real stick in my wheels, I wanted to squat 400 for reps at the end of this cut, I thought for sure I'd get there before my weight loss started being a problem. Maybe I have to look longer term.

5k Treadmill Run
40:37, 2.0 incline

Was going to just do an easy 1hr walk at 4mph, but I don't have the patience for that so I bumped it up to 5, then finished the last .2 miles at 6mph. HR at 4.5 was 160, 5 was 174, and 6 was 180. There's a chance it was the really high intensity 20 minute sessions that were caused my regression today, so I'll stick with more long slow distance stuff this week. On Friday though I want to run a 30 minute 5k on the treadmill. Really liking this treadmill, it's so much easier on my knees and hips.

[Regin Smidur]

Gym weight: 229 - Good sign since my early AM weight on saturday was 227. 229 today was after 2 liters of water and 2 meals, with pants.

Wednesday March 7th

Standing Barbell Press
45x8
93x5
103x3
115x10

Felt like not sucking as hard today so I wore a belt and performed them standing. Gave it everything I had to get ten.

DB Row
25x8
40x7
85x5x10

Made a deal with myself: do 5 sets and then skip cardio. I am very tired.

[Regin Smidur]

Thursday March 8th

Treadmill Walk
1HR, 4mph, 4.0 incline

HR was between 144 and 156. Plugged the numbers into a calculator I found (http://www.triathlontrainingblog.com/calculators/calories-burned-calculator-based-on-average-heart-rate/) and it said I burned 928 cals. I question that number.

Friday March 9th

Treadmill Walk
45 minutes, 5.0 incline, 4mph

HR was steady around 144. Carbs are now lowered to 0, besides what I get from 2 table spoons each of almond/peanut butter per day.

[Regin Smidur]

Saturday March 10th

Bench Press - TnG
95x5
135x5
153x3
173x3
198x10

PR, but very hard.

Deadlift
135x5
225x5
322x15x1

Had pretty good bar speed throughout, felt light. Slowed down a bit on the last few singles.

2 Mile Treadmill Run
20:29, 2.0 incline

HR was between 174-186. Wanted to run a 31 minute 5k, but I quit at 2 miles. Felt too shitty. I'm going to add 2 minutes to my time running at 6mph each week, sneak up on 3.1 miles.

[Regin Smidur]

Monday March 12th - 12:02 AM

1 Mile Treadmill Run
8:37, 20 incline, 7mph

Kind of proud of this, even though treadmill times != road times. Next step, 1 mile at 8mph. Hopefully this doesn't interfere with squatting on tuesday.

Bought a ticket to Tough Mudder 2012 in Toronto, August 18th. Going to be a great way to end my cut and take advantage of all the cardio I'll be doing. Can't wait.

[Regin Smidur]

Tuesday March 13th

Squat
95x5
135x5
185x5
225x3
253x5
295x5
335x9

Squat strength is tanking nicely. Ah well, once I get lean I'll do a lean bulk and hit that 400 for reps, maybe even at 200# 12% bf. That would be very cool.

No cardio today, going to do it on wed/thurs/sat/sun.

Signed up for Spartan Sprint 5k on June 10th. Should weigh around 200 by then. Gym weight was 224 today. Probably down to 220 in the AM.

[Regin Smidur]

Wednesday March 14th

Standing Barbell Press
45x8
95x5
107x3
123x6

Not maintaining.

DB Row
60x5
90x4x10

Treadmill Walk
1HR, 4.0, 3.0 incline

It was brought to my attention that hard cardio while ketogenic will be a bit more catabolic than is ideal, so I'm going to stick to <130 HR stuff.

Gym weight was 222 in my underpants.

[Regin Smidur]

Saturday March 17th

Bench Press - TnG
95x5
135x5
165x5
185x3
208x5

Huge loss in strength. It's either the GTG chins and push ups I did yesterday, or the lack of carbs (although I did have a cheat last night). Considering the bread heavy cheat I suspect its the GTG stuff. I'll knock it off and see what happens.

Deadlift
135x6
225x3
345x12x1

This also felt heavier than it should. My abs have been sore from the chins + holding a plank doing push ups, so this is not too surprising.

[Regin Smidur]

Tuesday March 20th

Squats
95x5
135x5
185x3
225x1
260x15x1

No belt, on the minute. Harder than I thought it would be, and more enjoyable. I'm using the same cycle plan as my deadlifts, but squatting twice a week, Tuesdays and Fridays. I figured maxing out every week on no carbs and a big deficit was probably not such a good idea, so I'm using this as it's mostly submaximal.

3.4 Mile Walk

[Regin Smidur]

Wednesday March 21st

Standing Barbell Press
45x8
65x3
90x15x1
140x2

All done beltless and dead stop, which is great because my all time PR is 143x5 with a belt and touch and go. I'm using the singles cycle, three times a week alternating bench and press.

DB Row
95x2x3
95x8x5

Thought this would be more fun, and it was. It was also like a metcon since I rested 1 minute between sets. Weight went up with minimal cheating (comparitivly), I'm alot stronger when I haven't wasted my body doing a max set of high rep squats the day before.

3.4 Mile Walk

[Regin Smidur]

Friday March 23rd

Bench Press
95x5
135x5
168x15x1
225x2

Probably had a triple with 225, didn't push it though.

Squat
135x5
185x3
225x1
280x12x1

Felt no need to go heavier, 280 felt pretty heavy on my back without a belt.

Marketing
Make Front Page Of Googlex1

Booyah, feels pretty good man. I think most of the other gyms and trainers are lazy because all I had to do was put up about 30-40 decent quality backlinks to get to rank 4 and 5 for two of my keywords. Only on page 5 though for the more general "personal trainer montreal".

[Regin Smidur]

Saturday March 24th

Deadlift
135x6
225x3
315x2
371x10x1

On the minute, not too difficult.

[Regin Smidur]

Sunday March 25th

Standing Barbell Press
45x8
65x5
95x12x1
135x4x1

1 minute between sets, really enjoying this way of training.

[Regin Smidur]

Monday March 26th

Squat
95x5
135x5
185x3
225x1
275x1
300x10x1

On the minute, no belt. Had okay bar speed on the tenth single.

[Regin Smidur]

Tuesday March 27th

Bench Press - TnG
95x5
135x5
180x12x1
190x1
200x1
210x1
220x1
230x1
235x1
240x1
245x0

I think this method of training is working, or I'm just getting a much needed deload. 1.09x bodyweight, booyah. Now I definetely need more than 48 hours rest though, I'm having trouble holding my hands steady right now.

[Regin Smidur]

Wednesday March 28th

DB Row
100x8x5

On the minute.

[Regin Smidur]

Friday March 30th

Squat
95x5
135x5
185x3
225x2
275x1
320x8x1

First two singles were beltless, and holy crap it felt like a ton. Max 4 reps were possible. I put on the belt and it felt like I had 10+. Sucks actually.

[Regin Smidur]

Saturday March 31st

Bench Press - TnG
95x5
135x5
155x1
175x1
190x10x1

Pretty easy but I felt sluggish so didn't go heavier.

Deadlift
135x6
225x5
315x2
396x8x1

On the minute, not that hard. You mad gravity? Yeah... you mad as fuck.

[Regin Smidur]

Sunday April 1st

Chin Up
8x3

30 minutes rest between sets 6 and 7.

Monday April 2nd

Press
45x8
75x5
95x3
110x8x1
140x3x1
140x0

Got greedy, should have stopped at 3 with 140. On the minute.

[Regin Smidur]

Wednesday April 4th

Bench Press - TnG
95x5
135x5
175x3
200x8x1
205x1
210x1
215x1
220x1
225x1

DB Row
60x5
105x5
90x5

Using a power to the people rep/set scheme, every 48 hours after pressing. Just didn't have ten sets of 5 in me.

[Regin Smidur]

Saturday April 7th

Deadlift
135x10
225x5
315x2
365x1
420x6x1

Felt fresh today, good amount of rest. 3 minutes rest for the first four, then 5 minutes rest. Last one barely came off the floor. This was a 1.95x BW, feels pretty good to hit it for 6 singles without a belt. Hopefully I can hold onto this strength all the way down to 180.

Press
45x8
65x5
75x3
95x1
115x6x1
125x7x1
135x4x1

Pretty unstructured, max 1 minutes rest between sets. Had no target weight in mind, just lifted until I felt I had strained enough. Hopefully I didn't overdo it.

DB Row
110x5
100x5

Laziest back workout ever, but form was really decent. Feels like I might even be stronger then when I started cutting.

[Regin Smidur]

Tuesday April 10th

Bench Press
45x10
95x5
135x5
165x3
185x2
210x6x1

Motivation was low today, deadlifts I guess took alot out of me. Just hit the base volume and quit.

Squat
135x5
185x3
225x1
270x15x1

Tiring.

DB Row
20x10
40x8
80x5
115x5
105x5

Felt heavy, lots of cheating.

[Regin Smidur]

Thursday April 12th

Press
45x10
65x5
95x15x1
115x5x1
135x7x1

I guess that's a PR for singles with 135. Means I could probably get 4-5 consecutive considering the 1 minute rest between sets.

DB Row
60x8
120x5
110x5

Eh. 110 felt easyish.

[Regin Smidur]

Friday April 13th

Squats
95x5
135x5
185x3
225x1
265x1
290x12x1

On the minute.

Lost a potential client today. Went to her home and took her through some exercises (squat, deadlift, bench) and she seemed 100% ready to buy. Today I get an email saying her chiropractor told her not to do my program because of her lower back problem. Didn't anticipate this actually, I can see it being a real problem when clients or potential clients go to a medical practioner and hear about how my having them squat below parallel will ruin their knees. I probably need to start advertising more towards those who want to barbell train and get strong, but that's like 2% of the people who make up the market for PT.

[Regin Smidur]

Saturday April 15th

Bench Press
95x5
135x5
175x15x1
185x1
195x1
205x1
215x1
225x1
245x0

Deadlift
135x10
225x5
335x15x1

So lazy.

Down to 212 yesterday. I lost 6 pounds in the last two weeks, probably from the increased frequency.

Made it to page 2 for "Personal Training Montreal", you mad my competitors?

[Regin Smidur]

Monday April 16th

Press
45x8
65x5
100x12x1

Very under-recovered today, 100 felt heavy. Motivation has been in the toilet the last few days, could probably use a deload. Buying some nicorette tonight, going to experiment with nicotine as a pre-workout/pick-me-up.

DB Row
20x10
40x5
80x5
100x5
90x5

Pistols - a couple on each leg
Dips - 3

Holy shit, I can do pistols! That came as a shock. Rock bottom too, but with a stretch reflex. Dips were pretty much a max set, but still, feels good to be able to do bodyweight stuff again.

Straight Bar Chin-Up
10

Sweet. I wonder how many I'll be able to do at 180. This actually ties the most reps I've ever chinned in one set, and that was previously done at 180# BW.

[Regin Smidur]

Tuesday April 17th

Squat
95x5
135x5
185x3
225x2
275x1
310x10x1

Sweet lady nicotine, you've given me my intensity back. Belted, 1 minutes rest. On the last holes for my inzer extra large. Anyone in the Eastern Canada region interested in trading my extra large for their large?

[Regin Smidur]

Wednesday April 18th

Bench Press
45x10
95x5
135x5
185x12x1
195x1
205x1
215x2x3

Second set of 3 with 215 was way easier than the first, but I still stopped there. Just greasing the groove.

DB Row
105x5
95x5

Tweaked my back.

Got some blood work done, blood glucose is still only a few mg lower than when I was consuming 3-400g of carbs a day.

[Regin Smidur]

Friday April 20th

Press
45x8
65x5
95x3
105x10x1
115x3x1
125x5x1

Maybe it was the beers, maybe it was the fact that my lower back still hurts and I can't lean back, but 125 felt heavy.

Dips
7 singles

On the minute, except for the 7th which was after two minutes. The great part is, my sternum barely hurt and that was a huge limiting factor in my ability to do dips in the past. Going to do these after every pressing workout, going for PR's in total singles.

Weighed 210 today. Only lost two pounds this week.

[Regin Smidur]

Saturday April 21st

Straight Bar Chin-Up
AM:
4x5
2x3
PM
4x5

Lower back hurts too much to deadlift, so I did some chins. Hit a serious and sudden wall on the last rep.

Sunday April 22nd

Bench Press
45x10
95x5
135x5
160x5
195x10x1
205x1
215x1
225x1
235x1
245x1
250x0

JESUS TITTYFUCKING CHRIST, I set a bench PR. 245 flew up actually, but 250 barely got off my chest. 1.16x BW.

Dips
4 singles

Collar bone pain this time, and they were far grindier but that's no surprise.

[jwt708]

Great job on the PR!

[JStrong]

Great job on the PR!

Ditto.

[Regin Smidur]

Thanks guys. I think it was the fact that I didn't deadlift that gave me the little extra recovery I needed.

Monday April 23rd

DB Row
20x10
40x8
80x5
110x5
100x5

Dips
5, 6

Just had this feeling that now was a good time to do dips.

[Regin Smidur]

Tuesday April 24th

Squats
135x5
185x5
225x3
275x1
330x8x1

Felt like I had max 5 reps, squat seems to be not holding up as well as my upper body stuff. Looking forward to having carbs back in my diet.

[Regin Smidur]

Wednesday April 25th

Straight Bar Chin-Up
AM: 4x5, 1x4
PM: 8x3

AM done with one minutes rest for first 3 sets, then 2 minutes for last 2. PM was done with one minutes rest.

[Regin Smidur]

Thursday April 26th

Press
45x8
65x5
95x2
103x10x1
115x1
125x1
135x1
145x1 (BELT)
155x0 (BELT)

Probably had 150.

Dips
9 singles - 1 minutes rest

[Regin Smidur]

Friday April 27th

DB Row
20x10
40x8
80x5
115x5
105x5

Felt pretty strong with my right arm, grip didn't hold for some reason with my left so the set was crappy.

[Regin Smidur]

Saturday April 28th

Bench Press
95x5
135x5
185x3
205x8x1

Left proximal bicep tendon felt sore and fragile, weights felt heavy.

Deadlift
135x10
225x5
315x1
360x12x1

1 minutes rest, easy enough. Calluses were faded and got pretty ripped up though.

[Regin Smidur]

Sunday April 29th

Chin Up
2x5

Way too hard.

The good news is that I am now unquestionably 20% bodyfat. That leaves about 12 more weeks of cutting before I reach my goal of 12% bodyfat/decently visible abs. Not bad.

[Regin Smidur]

Monday April 30th

Press
45x8
75x5
95x3
110x10x1
130x3
140x2
115x5

130 felt so light and easy I thought I for sure I had a PR with 140, but no. I was shaking like a leaf on the last set of 5. No strength loss in I think 4 weeks though, that's something.

Dips
2

The double felt pretty hard, and my sternum hurt too much to do another rep. Need to give it more rest.

[Regin Smidur]

Tuesday May 1st

Squat
135x5
185x3
225x2
275x1
315x1
350x1
350x0

Changes must be made. First step is going to be moving my cheat meal to Monday instead of Friday. I think I'll also start taking a more relaxed approach to weight/sets/reps like I've done with my pressing, and train the squat every 72 hours.

DB Row
40x5
80x5
120x5
110x5

[Regin Smidur]

Wednesday May 2nd

Bench Press
95x5
135x5
185x3
215x6x1
230x2

230 I had intended to be a single but it flew up like the first rep of a set of 5. I was surprised, lost tightness, and grinded out the second rep.

Bought a pair of gladiator sandals today, going to be running in style at the Spartan Sprint next month. I'm not even going to do any cardio in that time. It will be a fun experiment; when I was 240 I died running a 10 minute mile, and by June 10th I should be ~195.

[Regin Smidur]

Thursday May 3rd

Front Squat
45x5
95x5
135x3
185x15x1
225x1

Going to alternate front squats and back squats every 48 hours. Back squats will now be done through the fullest range of motion, and without a belt.

Chin Up
4x5
1x4

No pr today, but that's no surprise. 206 this morning though.

[Regin Smidur]

Friday May 4th

Press
45x8
65x5
95x3
115x6x1
125x2
135x2

[Regin Smidur]

Saturday May 5th

Deadlift
135x10
225x3
315x2
385x10x1

Easy.

Squat - Ass To Ankles
95x5
135x5
185x3
225x2
255x1
275x1
295x1
275x5x1

No belt, 1 minutes rest. Not going to go too crazy on the volume here, instead I'll let the frequency do the work. Had 315 probably, not much more than that.

Starting to look like I lift without a t shirt, yee haw.

[JStrong]

No shirt is such a bro look. I prefer an unbuttoned flannel myself.

http://i0.kym-cdn.com/entries/icons/original/000/005/067/i-lift-things-up-and-put-them-down.jpg

[Regin Smidur]

C'est vrai, quand tu enleve votre chemise tu voir comme un bro. Peut-etre un chemise flannel est le bonne chois. Merci beacoup!

Monday May 7th

Front Squat
45x5
95x5
135x3
165x1
195x12x1
205x1
215x1
225x1
235x1
245x1

Good workout I think, got some volume in but stopped once my form started to break down.

[Regin Smidur]

Tuesday May 8th

Press
45x8
65x3
100x15x1
115x1
135x9x1

PR for singles with 1 minutes rest. Struggled to open a door at the convienance store today for some reason so I had to see if I was getting weaker. Down to 202 today, a loss of 6 pounds in 11 days. Not sure why that's happening, although it's probably the squats.

Chin Ups
11

All time PR at any body weight. Shaking like crazy after this set.

Dips
7

All time PR sadly. Good day.

[Regin Smidur]

Squat
95x5
135x5
185x3
225x2
245x1
275x1
315x1
285x1
295x1
255x3

Lower back feels dodgy after this workout. I got a video and I fold on maximal weights without a belt. I guess I need to bring up my core strength. Maybe try some dragon flags.


Lower your speaker volume because I scream like a crazy person in this one.

http://www.youtube.com/watch?v=mmoYnvcbVts&feature=youtu.be

Dragon Flag
8 negatives

It was very refreshing to train outside in the sun and fresh air. I'm going to be including alot more body weight based stuff this summer I think. I actually managed a fully controlled negative all the way to the bottom on my first shot with these. Had to scale back to piked negatives by the 4th one though.

Lying Leg Lifts
12
11
6

Always thought these were remedial. Maybe they are! Good place to start though as I work my way up to more advanced stuff.

[Regin Smidur]

Thursday May 10th

Bench Press
95x5
135x5
190x12x1

Easy.

Ring Push Ups - Knees
5x1
1x2

Had my hands turned out so I didn't have any support from the straps. Seeing as how the gains from this stuff are mostly neurological, I'm going to stick to quality over quantity. Perfect form, slow and controlled reps, and low rep sets to maintain that quality.

Front Lever Negatives - Tuck
12, 10, 10, 7, 8 seconds

The idea of doing weighted rows held as much interest as the idea of eating another meal of plain, skinless, boneless chicken breast. I think part of the reason I sucked so bad at gymnatics a few years ago, even when I had dedicated a year to it, was that I always pushed everything hard and to failure while I was also slowly losing weight. Stopped on the first few negatives before my muscles couldn't continue. Surprised myself by holding a near 7 second tuck at horizontal with straight arms.

[Regin Smidur]

Friday May 11th

Front Squat
45x5
95x5
135x3
185x1
205x10x1
225x1

Easy for the most part.

Lying Leg Lifts
20
10
8

I guess 3x25 would be a good starting point.

Did some tuck front levers and held one for 8 seconds. Tried to pull out of a tuck back lever and failed.

Down to 200 today, 4 pounds lost this week and 8 pounds in the last two. A few more days and I'll be in the 190's, huzzah.

[JStrong]

Friday May 11th

Front Squat
45x5
95x5
135x3
185x1
205x10x1
225x1

Easy for the most part.

Lying Leg Lifts
20
10
8

I guess 3x25 would be a good starting point.

Did some tuck front levers and held one for 8 seconds. Tried to pull out of a tuck back lever and failed.

Down to 200 today, 4 pounds lost this week and 8 pounds in the last two. A few more days and I'll be in the 190's, huzzah.

Youre down to 200? Fuck man, I'm 204 and you got a couple inches on me. I hate you-which is a compliment!

[Regin Smidur]

Youre down to 200? Fuck man, I'm 204 and you got a couple inches on me. I hate you-which is a compliment!

Thanks. I'm looking a lot joocyier, but I've still got a ways to go. Once this cut is done it's nothing but lean, lean bulks from then on.

[Regin Smidur]

Saturday May 12

Press
45x8
65x5
95x2
105x12x1
115x1
135x1
140x1
145x0

Probably should have stopped at 140. Not surprised I'm not in top shape, that ring work really took a lot out of my arms.

Weighted Chin Up
BWx3
10x1
20x1
30x5x1
40x1
50x1
BWx5

I can't go any higher than 50 because apparently my legs are too goddamned jacked and swole to accomodate more plates on my adjustable DB handle. It's still a tie of my all time PR with more to spare. I should be close to a 150% BW chin once I'm done cutting.

Lying Leg Lifts
23

Didn't deadlift today because I don't want to stress my body with lots of squatting AND deadlifting. What I'm going to do is start doing the olympic lifts at the start of every LB session, followed by either front or back squats.

[Regin Smidur]

Sunday May 13th

Power Snatch
45x5
65x3
95x3x3
105x1
115x1
125x4x1
135x3x1
115x3x1

Squat
135x5
185x3
225x1
275x1
285x1
300x1
275x4x1

I'm going to make 300 my minimum for each workout.

Monday May 14th

Front Lever - Tuck
14, 10, 8 second static hold + 3 negatives

Awesome. Awesome to the max.

Lying Leg Lifts
24
15
10

Missed the twenty fifth on the first set only because I decided to get fancy and try from a dead stop.

Bench Press
95x5
135x5
200x10x1
210x1
220x1
230x1
240x1
250x1

This is fucking fantastic. 1.25x BW. 40 pounds away from "advanced" by Rips PP standards.

Ring Push Ups - Knees
1x2

Was shaky and decided to call it a day.

[Regin Smidur]

Tuesday May 15th

Squat Clean
Up to 195#, miss at 200#

The first thing I did in todays workout was warm up quickly to 185, and proceed to miss it and drop the barbell on my knee. That told me I need to give it time before I can go heavy, so I did about 15-20 reps total in doubles and triples with between 135 and 185, went up to 195 and got it a few times, and missed 200 by dropping it in front.

Front Squat
Up to 245#, miss at 255#, back off 215#x3x3

So this was my first taste of training like an olympic lifter and I have to say, I liked it a lot. I can see how training like this everyday, with even more volume, can make you a physical bad ass. I'm going to start focusing on learning the full squat snatch and ramping up my training volume while I finish this cut. After that I want to do daily workouts like this one.

[Regin Smidur]

Wednesday May 16th

Weighted Chin Up
BWx3
10x1
20x1
30x1
40x1
50x1
60x1
65x1
70x1
BWx5
BWx3

Did better than I thought I would. It's literally the last 2 inches that are a problem, I fly through the rest of the concentric.

Press
45x8
65x5
95x3
110x7x1
110x5

[Regin Smidur]

Thursday May 17th

Power Snatch
45x5
75x5
95x3
115x2x3
135x2
135x0
115x3x3

Much more press out today, and my last attempt at 135 only got a little past my head. 115 was cake though.

Squat
135x5
185x3
225x2
255x1
300x1
255x3x3

This is such a great cardiovascular workout, my HR is way elevated throughout since I'm only resting 1-2 minutes.

[Regin Smidur]

Friday May 18th

Back Lever Negatives
8x1

I really suck at these for some reason. Had about a 5 second hold at horizontal.

Bench Press
210x8x1

[Regin Smidur]

Saturday May 19th

Deadlift
135x10
225x5
315x2
365x1
410x6x1

Felt like just exerting some raw, brute strength today. I was scheduled to do 8 singles but stopped at 6, which is the same amount I did when this weight was called for in the last cycle. I don't see the benefit of pushing my limits considering my calories are now down to about 1700 a day. I don't see gains in my immediate future.

On a more postive note, my size 36 jeans are a little loose fresh out of the dryer, and my navel is measuring at 39 inches. Weight loss seems to have stalled though, weighed 200 today, same as last week.

[Regin Smidur]

Sunday May 20th

Front Lever - Tuck
1x25s
3x10s
1x5s

As soon as I get to 30s I'll switch to advanced tuck.

Back Lever - Tuck
1x10s above horizontal
4 slow negatives

Felt stronger today, flexibility needs work though.

Weighted Chin Up
BWx3
30x5x2

And I'm exhausted. This is a new level of dieting shittiness. I should really be supplementing with a multi.

Seated DB Press
20x10
30x7
40x7
50x2
40x2x5
40x7

Weaksauce. Not sure if I just found a weakness or if I'm weak because of the diet.

Bumping the calories up to 2200. Fuck it man, 1650 is way too low. If my weight doesn't start moving I'm going to ramp the calories back up to maintenance for a week. It doesn't make sense for me to not be losing weight at 2000 calories.

[jwt708]

I'm on a diet too, and something I've noticed is that for a week my weight will remain about the same then all at once it will be down, like anywhere from 3 to 7 pounds, and stay there. I'm keeping my calories around 2000+ on diet days, weekends I'm not so strict.

[Regin Smidur]

I'm on a diet too, and something I've noticed is that for a week my weight will remain about the same then all at once it will be down, like anywhere from 3 to 7 pounds, and stay there. I'm keeping my calories around 2000+ on diet days, weekends I'm not so strict.

I've noticed that too. Sometimes I'll weigh the same amount for a week, and then on the 7th day I'll lose a pound conveniently on the day of my official weigh in. You would think it would be more linear.

Monday May 21st

Front Squat
45x5
95x5
135x3
185x10x3
205x1
225x1
240x1
250x1
255x1
260x1

This was an awesome fucking workout. 15 pound PR and lots of volume.

My diet guy Shelby Starnes recommended that instead of just upping calories to refeed I add carbs back into my diet at about 150g / day. Felt 100% better after some sweet potatoes, it was like taking a pre-workout.

[Regin Smidur]

Tuesday May 22nd

Bench Press
95x5
135x5
185x8x3
205x1
215x1

215 felt waaay heavier than it should have. I'm chalking this up mainly to yesterdays front squat workout (legs were near shaking in between bench sets) and also sundays workout. Basically I need some rest. Going to take the next day or two off completely, or just dick around with light weights.

Front Lever - Tuck
15s

There was not going to be a PR today.

Back Lever - Tuck
11s

This was perfectly horizontal. Might start working in some skins the cats soon. A little more static back lever strength might be in order though.

Down to 198 today. Haven't been this light in almost 2 years. Still over 20% though, I can only imagine what I looked like then.

[Regin Smidur]

Thursday May 24th

Squats - Max Singles In 30 Minutes
95x5
135x5
185x3
225x1
Start Clock
265x23x1

About 85% of max.

Front Lever - Tuck
25s

Front Lever Pulls - Tuck
3 2 1
3 2 1

Stagnating, need a change. Going to do a reverse pyramid, max reps at the start of each workout. Cannot do these from a dead, relaxed hang though, have to bend the elbows a little.

Back Lever Pull - Tuck
1

Back Lever Static Hold
15s, 10s, 7s, 7s

Felt pretty strong in this position today, pulling from the back lever nearly killed me though and I had to kip a little.

[Regin Smidur]

Friday May 25th

Press
45x8
75x5
95x2
105x1
115x1
125x1
135x2x1

I failed on the second single, but immediately tried again and got it, better bar path I guess. This put me at a loss of about 5-10 pounds off my max. I'm positive it's the ring work I've been doing, considering calories are up by 600. I need to start pressing/benching first thing in the workout.

Dips
10

Woo-hoo, double digits. These take so much out of me for some reason, I was gasping for breath by rep 6, and shaking once the set was finished.

Weighed 196 today.

[Regin Smidur]

Saturday May 26th

Deadlift
135x10
225x4
315x1
365x2x1

Tweaked my coccyx, and the second single was way too tough. Need moar recovery.

New dieting strategy: one protein shake first thing in the morning, then train, follow it up with a very generous helping of meat and carbs (yesterday was a 16oz ribeye, today shall be 1.75# porkback ribs w/ 140g lentils), and then the rest of the day is protein shakes. Sticking with 2500 calories a day, varying the amount of carbs but I'll try to keep it at minimum 100g. Protein will be a minimum of 250g.

[Regin Smidur]

Sunday May 27th

Bench Press
95x5
135x5
185x3
205x2x2
225x0

Why oh why is my pressing tanking so hard? I'm going to go back to reps with more rest days.

Front Lever Pulls - Tuck
5
4
3
2
1

At least this ring work is progressing.

Back Lever Static Hold - Tuck
18s, 10s, 8s, 7s

Ring Dips
3
2
1
1
1

I'm really tempted to just stop barbell pressing and work just on gymnastic stuff + squats + deadlifts. It would be way more fun to train outside this summer, and would give me more insentive to lose weight.

[Regin Smidur]

Monday May 28th

Front Squats
45x5
95x5
135x5
185x3
205x12x2
215x2
225x2
235x2

Was hoping for 245x2 but 235 was about the max I had I think.

[Regin Smidur]

Wednesday May 30th

Front Lever Pulls - Tuck
6
5
4
3
2
1

Very demanding 6 sets.

Back Lever
1x2, 1x1 pulls from horizontal
3x10s static hold

Ring Dips
0

Failed completely attempting a ring dip. Not very surprising, the lever work took a lot out of me.

Ring Push Ups
12
8
6


Hands forward. I think these are the appropriate place to start as far as pushing ring exercises are concerned. I tried doing some RTO support work but could barely support myself with hands forward after these push ups.

[Regin Smidur]

Thursaday May 31st

Squat
95x5
135x5
185x3
225x10x5

3 minutes rest, didn't feel like going heavy today.

[Regin Smidur]

Saturday June 2nd

Front Lever Negatives - Adv. Tuck
6 singles, 3 minutes rest
11s
10s
?s
5s
the rest untimed


Back Lever - Tuck
Pull to inverted x1
15s static hold

Didn't have two pulls to inverted, seem to be weaker today. Could be the push ups. The 15s static hold was not a max hold, I had to stop because my biceps were hurting. I should probably warm up.

L Sit - Tuck
4x15s

L sits are fun-damental!

Ring Push Ups
14
10
6

Down to 194 today.

BRB 2 pounds of ribs and a glass of stout.

[Regin Smidur]

Sunday June 3rd

Deadlift
135x10
225x3
315x2
375x10x1

Took 17 minutes, so I was getting about 1:45 seconds rest, explains why the tenth single was such a ball buster. I did 10 singles with 385 a couple weeks ago and I wrote it was easy, but I was getting at least 3 minutes rest. So I consider this as having maintained my strength.

Tuesday June 5th

Did some front levers and german hangs and discovered I'm a little burnt out. I'm going to up the frequency, increase the volume, and decrease the intensity. 60s total time in as many sets of 50% of my max hold as I need, four times a week starting today. Then I'll do some dynamic exercises (push ups, dips, pull ups etc.) a la killroy70. And I'm going to stop deadlifting. Fuck it, takes too much out of me.

L Sit - Tuck
6x10s

Frog Stand
6x10s

Ring Push Ups
10
10
8

Ring Rows
10
6
7

Once I can do 10 reps in each set, I'll move on to the next variation.

PSMF tomorrow, going to start doing one every Wednesday.

[Regin Smidur]

Wednesday June 6th

Super Set:
Back Lever - Tuck 6x9s
L Sit - Tuck 6x10s

Front Lever - Tuck 5x12s
Frog Stand - 6x10s

Brutal. Short rest breaks.

Inverted Pull Up
3x3

No real way of gauging whether a rep is complete or not, so I just pulled hard for a few seconds for 3x3. Progression wise I'm just going to keep doing 3x3 and hope I get stronger.

Bar Dips
2
4
4

Front squats and back squats will be done on rest days.

Thursday June 7th

Front Squat
45x5
95x5
135x5
185x3
225x15x1

PSMF went pretty well, not much discomfort at all. I had a craving for eggs and made a 5 egg omelet instead of a shake, but I still only consumed about 1390 calories. It occurs to me that I could pretty much eat whatever I wanted to (so long as it was clean) while still losing weight, if I alternated PSMF days with regular eating days.

An interesting (to me) little observation, I'm getting hairier in the upper body as I get lean.

[Regin Smidur]

Friday June 8th

Super Set
Front Lever - Tuck 5x12s
Frog Stand - 6x10s

Back Lever - Tuck 6x9s
L Sit - Tuck 6x10s

I tried an advanced frog stand and actually found it easier than a regular frog stand.

Handstand Push Ups - Box
2
7
2

Done with head between hands and 90 degree pike at the hips these are really hard. Should build a strong OHP lockout.

Chin Ups
45#x3
35#x2
BWx5

These statics are destroying my ability to do anything dynamic involving my shoulder girdle. Not sure if I should push through or change my programming.

Down to 192 today, still fat. Lord have mercy.

[Regin Smidur]

Sunday June 10th

Jesus Tittyfucking Christ. Just got back from the Spartan Sprint. One word: greuling. Time was 1 hour 45 minutes-ish, I'm not 100% sure because my time chip fell off. I was woefully unprepared for what was in store today. I was expecting a 5k over somewhat flat terrain, to find that the first 30 minutes were mostly up hill, and then 30 minutes of steep, muddy downhill. The obstacles were spaced far apart, you'd run for 30+ minutes before coming up to several obstacles in a row. They were easy for the most part, except for the long crawl under barbed wire. I was very dehydrated and ran the race pretty much fasted, which may have been a mistake. My choice of footwear was poor. Next year I need to remember:

- Better pre-race nutrition
- Trail running shoes
- Some kind of hydration system

This was humbling, I pretty much got my ass handed to me. I want to do better next time, so I'm going to start couch to 5k on tuesday, and add more carbs to my diet. I'll probably sign up for a 5k in the next month or two as well.

[Regin Smidur]

Monday June 11th

Squats
95x5
135x5
185x3
225x1
255x8x3

Would have had ten sets no problem if not for the fatigue from yesterday.

Good news: I believe I've hit the upper teens bodyfat percentage @ 192. Starting to see some shoulder seperation, triceps are becoming constantly visible, and my love handles are receeding. I'm going to keep dieting to 180 (15% bf) and then evaluate where I want to go from there. The idea of putting this cut to rest sounds really good, honestly.

[Regin Smidur]

Tuesday June 12th

Bench Press
45x10
95x5
135x5
170x12x3

Harder than it should have been.

Front Lever - Advanced Tuck
6s
5s
4s
3s
2s

L-Sit - Tuck
6x10s

Felt very manageable without doing these in a super set. It feels like its a quad flexibility issue, or something like that, preventing my from extending my legs. I just can't extend my knees fully, and it's not because of the strain on my abs or arms.

[Regin Smidur]

Wednesday June 13th

Front Squat
95x5
135x5
190x10x3

1 minutes rest. Pretty easy, didn't feel like maxing though.

Couch to 5k Week 1 Workout 1
1.64 Mile Run

Pretty shit but I didn't push it, just ran at a comfortable pace.

[Regin Smidur]

Thursday June 14th

Press
45x8
75x5
100x9x4

That's right motherfucker, 9 sets of 4. Fuck standard rep/set schemes. With my barbell stuff I'm just going to add 5-10 pounds to the bar each session and come up with a challenging number of sets/reps. Eventually I'll max and then I'll just reset a little heavier.

Back Lever Static Hold - Tuck
21s
18s
18s

Last set kind of turned into a german hang.

L-Sit - Tuck
6x10s

I'm working hard to not make up yesterdays 1700 calorie deficit today. I've already thrown the idea of hitting my macros out the window and consumed a bag of chips and a bigmac. Should still come close to 200g pro and only 100 calories or so over 2500. I don't know how people do PSMF's 7 days a week.

[Regin Smidur]

Friday June 15th

Squat
95x5
135x5
185x3
225x2

Weight felt heavy, motivation wasn't there.

Couch 2 5k - Week 1 Workout 2
1.9 miles

Far juicier than Wednesdays distance. Almost a ten minute mile pace with only 8 minutes of actual running. Wasn't pushing balls out either.

191 today.

[JStrong]

Skinny brah.

C25K is awesome, I can't say I enjoyed it but I'm glad I did it.

[Regin Smidur]

Skinny brah.

C25K is awesome, I can't say I enjoyed it but I'm glad I did it.

You mirin ripped 14 inchers brah? Ya, you mirin.

I'm actually as excited about running a sub 30 minute 5k as I was about squatting 3 plates. Never been this enthusiastic about cardio before.

Saturday June 16th

Bench Press
45x10
95x5
135x5
180x10x3

Eh, felt like I had 10 or so reps on the first set.

Front Lever - Adv. Tuck
7s
5s
5s
4s
4s
3s

Boo-yah. I almost have a one legged front lever. Once I can hold a 15s adv. tuck I'll have it for sure.

L-Sit - Tuck
6x10s

[Regin Smidur]

Monday June 18th

Squats
95x5
135x5
185x3
225x2
275x1
300x1

300 was a max, I stopped moving mid way up and preceeded to fold at the spine. I am really getting piss weak. 190 though, just 10 more pounds. I'm thinking after that I'll bulk to 190 at a rate of .5 pounds a week, then cut to 180. Repeat until I'm shredded at 180.

Couch 2 5k - Week 1 Workout 3
2.05 miles

Noice. Hot as fuck outside, this was uncomfortable to say the least. The running intervals were not done at a pace I'd be able to sustain for 5k though, but a good goal pace. Would mean a ~27 minute 5k. I'd love to squat 405 and run a 20 minute 5k at the same time.

[Regin Smidur]

Tuesday June 19th

Press
45x8
75x5
105x4
115x1
125x1
135x1
140x0
140x0
115x3
105x5

I'm resigning myself to "do you even lift?" status at this point.

L-Sit - Low
10x5s

Back Lever - Tuck
2x15s

Felt heavy today.

[Regin Smidur]

Wednesday June 20th

Front Squat
45x5
95x5
135x5
185x3
210x12x2

Not that hard, felt like 210 should.

Couch 2 5k - Week 2 Workout 1
2.13 miles

First mile was 9 minutes, pretty shitty but I only ran for 4.5 minutes. Could probably hit an 8 minute mile right now. I felt like I had a lot more stamina today, and the whole running portion was mentally easy. Could have been the fact that I ran at night when it was cooler.

[Regin Smidur]

Thursday June 21st

Front Lever - Adv. Tuck
7s
6s
4s
4s
3s
3s

Same times but the sets are better quality. I had better extension (legs further out) and didn't drop towards the floor at the end.

Bench Press
45x10
95x5
135x5
190x10x3

It feels like I could get 200x10x3 if I rested 5 or more minutes, and I think that's what I'll do. After that I'll continue doing triples but drop the number of sets until I eventually fail, then go to doubles etc.

Diamond Push Up - Knees
10

Triceps are pretty fried, only going to do one set.

189 today, only 9 more pounds to go.

[Gaucho]

Hey man, really enjoy your log. You're trying to diet down to 180? How tall are you? Also, I see you're training for a 5k, are you gonna do the Tough Mudder? Best of luck on your goals.

[Regin Smidur]

Hey man, really enjoy your log. You're trying to diet down to 180? How tall are you? Also, I see you're training for a 5k, are you gonna do the Tough Mudder? Best of luck on your goals.

Thanks Gaucho. Yup, I'm dieting down to 180. I'm 6'2. If you read my log post today you can see that I have shitty genetics for mass. I am training for a 5k and was planning to do Tough Mudder, but at my current conditioning levels it would probably be 4-6 hours of hell. Maybe next year. Right now I'm just going to focus on 5ks, hill sprints, and mile runs.

Friday June 22nd

Couch 2 5k - Week 2 Workout 2
2.17 miles

I ran the first mile in 8:22, but who knows if what I ran is actually a mile. Third interval was more of a sprint than a jog.

I realized my arms are the same size that they were 2 years ago. Letting myself get obese was a crappy decision to say the least, I've lost mass I didn't need to lose if I had gained more moderately, and I've lost 8+ months of hard work. I'm still alot stronger than 2 years ago though, my bench has gone from 165x1 to probably 235x1 now, so why my arms are the same size is a mystery to me. Maybe it's the lack of curls. Once I start bulking again I'm going to start incorporating alot more isolation exercises with bodybuilder rep ranges. High volume.

[Regin Smidur]

Saturday June 23rd

Push Press
45x8
75x5
95x3
115x3
135x3
145x5x3

It's probably a good idea to add more exercises to my rotation. I'll throw in some close grip bench presses too.

L-Sit - Low
9x5s
1x8s

[Regin Smidur]

Monday June 25th

Squats
95x5
135x5
185x3
225x2
245x1
265x1
275x1
225x12

No running today, ankle feels beat up. I'll either run tomorrow or wednesday.

Couch 2 5k - Week 2 Workout 3
2+ miles

Did some foam rolling and by the end of the day I was feeling okay to run.

[Regin Smidur]

Tuesday June 26th

Close Grip Bench Press
45x10
95x5
135x5x7
135x15

More of a light day, felt like I needed a bit more recovery before going for 200x10x3.

Front Lever Static Hold - Adv. Tuck
7s
9s
6s
5s

9s hold was above horizontal. The 7s had my legs further out I think.

Front Lever Pull Up - Tuck
5
3

Front Lever Pull - Tuck
4

First two were from a dead hang, last two from horizontal. I'm going to rest a week, see how a little extra volume + longer rest plays out.

L Sit - Low
20s
10s

I am definetly going to have to work on my flexibility if I want to do a l sit.

[Regin Smidur]

Wednesday June 27th

Couch 2 5k - Week 3 Workout 1
1.86 miles

A tiny bit over a ten minute mile pace. It doesn't seem like I do better with longer running intervals, I just slow down to the point where it comes out to the same. I guess that means I should focus on longer runs, even though they have little appeal. I need to warm up my ankles too, I could focus better if I wasn't hurting half the time. I definetly need better shoes.

188 today. I'm celebrating by moving my PSMF to Friday.

[Regin Smidur]

Thursday June 26th

Press
45x8
75x5
105x2x4
115x1
125x1
140x1

Crediting this to using a thumbless grip, and squeezing my glutes and quads hard.

Klokov Press
45x10
55x8
65x4

Shoulders don't agree with this exercise. It's a behind the neck snatch grip overhead press.

[Regin Smidur]

Friday July 29th

Front Squats
45x5
95x5
135x3
185x2
205x1
225x1
245x1
265x1
225x2x3
225x1

265x1 was an abomination before god and should never have happened.


http://www.youtube.com/watch?v=46Wu_7fNfl0&feature=youtu.be

Couch 2 5k
2+ Miles

For some bizarre reason I timed out a 7:00-7:30 mile assuming I ran the last 3 minute rest interval. Either I'm a total natural or I mapped out the course wrong. I'm probably just an amazing runner. Bought a pair of Brooks running shoes, can't remember the name. So much more comfortable. They have midsole support because apparently I over-pronate, and it's like running on a cloud. Those shoes are what I needed to be able to just focus on the running and not on whether my ankle is going to snap.

[Regin Smidur]

Saturday June 30th

Bench Press
45x10
95x5
135x5
175x3
200x1

Failed on attempting a second rep. FML. Don't think I actually lost 50 pounds in a month, I'm probably just under recovered.

L-Sit - Low
6x10s

186 bodyweight today for some reason.

[Regin Smidur]

Monday July 2nd

Squat
95x5
135x5
185x3
245x2x1
265x1

So this is fucking atrocious. My motivation has never been lower than it is now. If I was busy today I could have easily written off training and that hasn't happened in 4 years. I'm going to seriously consider taking a break from the diet, eating at maintenance and getting some strength back before resuming the cut. Actually, that's what I'm going to do. Bumping the cals up to 2750 today.

Couch 2 5k - Week 3 Workout 2

Drove to a trail but it was incredibly muddy at parts and full of misquitos and flies so I didn't stay.

[Regin Smidur]

Tuesday July 3rd

Front Lever - Adv. Tuck
11s
6s
4s
4s

I thought I had set a glorious PR but on review of the video I was way above horizontal. This was a failed experiment. I'll go back to twice weekly.

Front Lever Pull Up - Tuck
4

Bench Press
165x7x5

I think I really did lose 50 pounds in a month.

Seated DB Press
35'sx5x10

DB Flyes
15'sx5x10

EZ Bar Curl
55x2x15
55x10

I rest-paused a bit and after 10 reps I literally lost all strength in my arms and they came crashing down.

DB Lateral Raise
10's3x10

More rest-pausing, I like it a lot.

So, since my cut is done and I look as good as I'm going to, I thought I would throw up some before and afters.

Here's me looking fat as fuck:

http://i50.tinypic.com/9jdhll.jpg

And here I am after this workout:

http://i48.tinypic.com/33w0ahx.png

[Regin Smidur]

Wednesday July 4th

Couch 2 5k - Week 3 Workout 3
1.95 miles

Ran the first mile in 8:00 including walking intervals. Was probably closer to a mile as I didn't take the turns as tightly.

[Regin Smidur]

Thursday July 5th

Weighted Chin Up
BWx5
10x3
20x3
30x3
40x2
50x2
60x1
30x4

Pull Ups
7
4
3
3
3

Max reps each set.

DB Row
40'sx5x10

Slow and controlled. I learned I have 0 strength in the upper ranges of motion due to cheating for so long. I actually had to rest-pause to complete the last reps on some sets.

Yates Row
135x5x10

Terrible.

Bench Press
115x5x10

I actually struggled. If I don't post in my log tomorrow it's because I decided to end it all.

[Regin Smidur]

Friday July 6th

Couch 2 5k - Week 4 Workout 1
2.57 miles

First mile was a legit 7:30. Second mile could probably have been in 16 minutes if I sprinted the last 400m. It's cool that I was .53 miles away from 3.1 in 20:35. Could probably hit a 25 minute 5k right now (sorry I feel like being a little masturbatory today).

[Oldster]

Cool. You're not dead.

Lets work on that bench with the newfound BW. It is natural that BW loss causes bench strength loss, which you know. (just a little reinforcement!)

[Regin Smidur]

Cool. You're not dead.

Lets work on that bench with the newfound BW. It is natural that BW loss causes bench strength loss, which you know. (just a little reinforcement!)

Thanks. I'm actually using the bench program you outlined. Hopfully this time next year I'll be benching 300 at the same bodyweight I'm at now.

Saturday July 7th

Close Grip Bench Press
45x10
95x5
145x5x8

Dips
3
4
4

Not much rest so not very many reps.

Lateral Raise
10'sx5x10

Felt light so I only rested 20-30 seconds and did a bit of rest-pausing and slow negatives.

[Regin Smidur]

Sunday July 8th

Pause Squat - 3s Count
165x8x3

Starting the pause squat only program outline in Paul Carter's new ebook. Goal is a triple with 255.

[Regin Smidur]

Monday July 9th

Couch 2 5k - Week 4 Workout 2
2.58 miles

First mile was in 7:22, whole thing was about 3 seconds faster.

Weighed 184 today, so my maintenance with this activity level is not 3000. Bumping it up to 3250.

[Regin Smidur]

Tuesday July 10th

Bench Press
45x10
95x5
135x5
170x7x5

5 minutes rest, fairly easy, a good difficulty for week 2.

Seated DB Press
35'sx4x12
35'x10

3 minutes rest.

EZ Bar Curl
60x3x10

2 minutes rest, easy.

No pump work, can't be bothered to train for more than an hour at a stretch.

[Regin Smidur]

Wednesday July 11th

Couch 2 5k - Week 4 Workout 3
2.6 miles

Realized I had only been walking for 30s during an interval instead of 1:30. Switched it up today and finished with a sprint to try to make up the time.

Lowering the calories to 3000 again.

[Regin Smidur]

Thursday July 12th

Weighted Chin Up
BWx5
10x3
20x3
30x3
40x1
50x1
60x1
70x0
30x3

Going to run a LP, or do singles/triples across.

Pull Up
8
5
4
3
3

PR.

DB Row
45x5x10

Went up really easy with my right, easier than last time with my left.

[Regin Smidur]

Friday July 13th

Couch 2 5k - Week 5 Workout 1
2.57 miles

I was about 450m away from 1 mile 5 minutes in. Probably had a 7 minute mile today. I credit running at night.

It feels like the first mile is 80% physical and 20% mental, and the next are reversed. Doesn't help that I care more about 1 mile time than 3.1.

[Gaucho]

7 minute mile is serious shit. If I ran a 7 min mile now I'd be puking my guts out. Great job!

[Regin Smidur]

7 minute mile is serious shit. If I ran a 7 min mile now I'd be puking my guts out. Great job!

Danke.

Saturday July 14th

Close Grip Bench Press
45x10
95x5
150x8
135x2x8
140x2x8

150 was too heavy, might have even not been able to do 5 sets with it.

Dips
7
5
4

Fairly deep.

DB Lateral Raise
15'sx5x10

Holding steady at 186 bodyweight.

[Regin Smidur]

Sunday July 15th

Pause Squats
95x5
135x3
180x6x3

[Regin Smidur]

Monday July 16th

1 Mile Run
6:24

Wow, I really hope I just ran a mile cause this is better than I thought I could do. I was scheduled for two 8 minute running intervals but I felt like puking after this mile so I just called it a day. It was a full 58 seconds faster than my best mile pace before so it's not surprising.

[Regin Smidur]

Tuesday July 17th

Bench Press
45x10
95x5
135x5
175x7x5

First few sets felt heavy until I remembered your supposed to drive with your legs HARD. Helped a lot.

EZ Bar Curl
65x3x10

1-2 minutes rest. Can't wait to be back up to 100+x10.

I think that since I'm not going to be gaining any weight, I should stick to a lower level of volume. Nothing but the bench, close grip, and dips.

Body composition PR: I now fit comfortably into size 34 jeans. Could not say the same the last time I was this weight. I went and bought some new shirts at H&M and naturally everything fit me like it was made for me. People keep commenting on how "slim" I look, not exactly what you want to hear after dedicating 2 years to lifting weights. Ah well.

[Regin Smidur]

Wednesday July 18th

2 Miles
14:27

This was tough after never having run for more than 5 minutes at a time, but if I could maintain that pace for another 1.1 miles, I could run a 23 minute 5k. That would be truly glorious.

[Regin Smidur]

Thursday July 19th

Weighted Chin-Up
BWx5
20x5x3

Started lighter than I thought I should, and I'm going to add 2.5# per session instead of 5. In reflection my best gains have been made when I started light and stuck with the program for 10+ weeks, so I shall do that once more.

Pull-Up
11
5
4
4
3

The set of eleven took a lot out of me, I was shaking for minutes afterward. 3 minutes between sets didn't seem like enough but I'll be damned if I'm going to sit down and stare at the clock for most of my workout.

DB Row
50'sx5x10

[Regin Smidur]

Saturday July 21st

Couch 2 5K - Week 6 Workout 1
2.7 miles

Approximate distance.

I seem to be continuing to lean out as my arms are down to a burly 13.75 inches. Still got plenty of fat to squeeze too.

Honestly though they look a lot better than the obese grandma arms I was rocking before.

[Regin Smidur]

FIFTY PAGES MOTHERFUCKER

Saturday July 21st

Close Grip Bench Press
45x10
95x5
145x5x8

Not too difficult, I should be good for 150x5x8 next week.

Dips
7
4
3

Considering this a PR, these dips were deep. I was practically relaxing at the bottom.

Stepped on the scale today to see 182, and my waist measurement confirmed that I am continuing to lean out. I'm going to go with it and continue to 12%, probably another 20 pounds.

[JStrong]

FIFTY PAGES MOTHERFUCKER



Some of us hit our goals and start new logs.

You are going for 162 at 6'1"? You are our own man bro but that sounds kinda crazy, I'm leanish at 195 5'11", but fuck what I think, good luck.

[Regin Smidur]

Some of us hit our goals and start new logs.

You are going for 162 at 6'1"? You are our own man bro but that sounds kinda crazy, I'm leanish at 195 5'11", but fuck what I think, good luck.

I thought I was lean at 195 too until I was thinspired to take it all the way. Remember, when you resist the pain of hunger, it means your not a slave of your body. Everytime you say no to food, you say yes to thin.

Pause Squat
95x5
135x5
190x5x3

[JStrong]

I laughed when I read your reply-- because I was in line at In-N-Out waiting for my two double doubles (670 calories each). So, that is not a contest I will beat you in, good luck with it!

[Regin Smidur]

I laughed when I read your reply-- because I was in line at In-N-Out waiting for my two double doubles (670 calories each). So, that is not a contest I will beat you in, good luck with it!

I guess my "pro-ana" references were too subtle for someone who hasn't wasted an inordinate amount of time browsing forums. I wasn't serious, I'm actually pretty comfortable with my diet. I routinely have 1000+ calorie meals, nearly daily actually. You can make 3000 calories stretch pretty far so hunger isn't an issue. Cutting to 160 is just the unfortunate side effect of wanting abs and having shitty genetics for mass, not much I can do about it. It's either that, or stay chunky, bulk, and then get even shittier looking.

[JStrong]

You theen I dunno sarcasm magne?

Serious though, you mean to lose the weight, and I mean to be all, "Whaaa?"

I recommend massive quantities of steroids.

[Regin Smidur]

You theen I dunno sarcasm magne?

Serious though, you mean to lose the weight, and I mean to be all, "Whaaa?"

I recommend massive quantities of steroids.

I actually already did a pretty big cycle during the texas method. I had to stop because my aggression in day to day life was getting out of control, I still can't believe anyone can just go out and buy creatine.

Monday July 23rd

Couch 2 5k - Week 6 Workout 2
1st mile 7:15
2nd mile 9:56

This was a different course and definitly closer to a mile, I'm going to use the first mile as my all time PR. Second mile I tried to keep things aerobic but still managed to keep my HR at 168. I'm going to stop C25K now and move on to the Cool Runnings beginner 5k plan starting tomorrow. I want to do a lot more slow miles to build up an aerobic base so I'm going to try keeping my HR at or under 160. I think the extra blood flow will help my lifting too.

[Regin Smidur]

Tuesday July 24th

3.12 Mile Run
32:58

HR was up to 162 BPM towards the end, but stayed in the 150-156 range for most of the session. This was a lot of fun, and I've always wanted to be able to run fast without gasping for breath after the first 30 seconds, but damn this was painful. My IT band, shins, and ankles are all complaining. Foam roller helps, I'll use it before and after. I'm not going to do the Cool Runnings beginner 5k program since I don't think I'm ready to run 5 miles. I'll just do some simple base building, 3 on, 1 off, 2 on, 1 off.

Now, lets see if this affects my bench session.

Bench Press
45x10
95x5
135x5
180x7x5

Went up easily enough, not sure if I'll get past 190 for 7 sets of 5 though.

EZ Bar Curl
70x3x10

Had to rest 3 minutes for the last set.

[Regin Smidur]

Wednesday July 25th

2 Mile Run
20:42

HR peaked at 162 BPM. No discomfort today.

[Regin Smidur]

Friday July 27th

Weighted Chin-Up
22.5x5x3

Pull Up
9
5
4
4
3

I thought I felt weaker today. It was definitely the curls on tuesday, I'm going to move those to accessory bench day.

DB Row
55x5x10

Came very close to failure.

180 BW today. Should be close to having ab definition in 10 more pounds.