Jack's Race to 1200 lbs & Staying Air Force Fit

[jwt708]

14 May 12 AM

Squat
45 x 5
135 x 5
185 x 4
225 x 3
265 x 5/5/4

Form was very poor on my last couple reps, only counting 4. More on this at the end.

Press
45 x 7
100 x 5
135 x 3
155 x 4/4/4/3/3/2

Still couldn't get a set for 5. Oh well. More reps overall than last time.

Power Clean
45 x 5
100 x 5
155 x 5 x 3

Felt pretty good really.

Chin Up
BW x 6/6/5/5/5

Dips
BW x 6/6/10/5/5

Ab Wheel
Knees x 5 x 5

Not all he way to the floor like on Friday! Still feeling it a little.

Well, this session started off badly, I felt like I was getting sick at work - headache, frequent trips to the bathroom, dehydrated, and nauseous. About half way through my presses did I start to feel better. I almost didn't make it to he gym, but I'm glad I got there.

[jwt708]

16 May 12

Squat
45 x 5
135 x 5
185 x 5
230 x 10 x 2

Bench Press
45 x 5
135 x 5
185 x 4
225 x 3
260 x 2/2/3
225 x 10/5/5

Dead Lift
135 x 5
225 x 3
275 x 5
225 x 5
135 x 5

Curl
95 x 5 x 3
45 x 12 x 3

Less than a minute between sets.

Dumbbell Pullover & Press
25 x 45/15

Ten seconds rest

Lat Pulldown
120 x 15 x 3

30 sec rest, reverse narrow grip.

Think my bench suffered today because I've been sick the last couple days. After Monday's workout and entry here in the forums my health went right down the crapper. Was feeling well enough to drag my weak ass to the gym - I lost about 7 lbs since Monday! Did the extra benching to try and make up for the fact I didn't get a set of five. Didn't help that my spotter flaked out on me. Don't know why I did the lat pulldown today, just kinda wanted to use it. Think it worked my grip more than anything. Running will be done tonight.

[Oldster]

Really good lifting, Jack! You are correct, the bench is the first thing to suffer when we have even the slightest sickness.

We gotta get togather, soon. I was up in your neck of the woods in Tacoma this past Sunday, a friend and I took our wifes to dinner at Famous Daves. We all like BBQ and I was celebrated nearly as a hero for suggesting the idea as neither of the women had ever been there. Have you?

[jwt708]

Dave's off 129th? Been there, it's good. In fact after reading your post I suggested we eat there...didn't pan out, went to some terrible Chinese buffet instead. At least we didn't know the buffet was terrible before we went.

I would like to get together again soon too - this weekend is no good, no plans right now for next or the following.

[Oldster]

I think it is off 72nd. Chinese buffets can be good. The next time we meet, I suggest afterward I'll take you to one of my favorites in Olympia. This coming weekend would have been OK, but the following is Memorial Day weekend and we have our annual 3 day oyster feed at some of our friends house. We'll have about 40 dozen oysters cooking on the BBQ! There is literally a food extravaganza hangover by Tuesday.

We'll figure out a time though and then try and see if we can put the Buffet out of business.

[jwt708]

Oh ya, I didn't realize - I work the weekends...forgot! Ok I still don't have any real plans for a while. And I could really go for some good food in Olympia!

[jwt708]

18 May 12

Squat
45 x 5
135 x 5
185 x 4
225 x 3
265 x 4/3/3

Press
45 x 5
100 x 5
135 x 2
155 x 4/3/3
100 x 12/9/8

Chin Up
6/6/6/5/5

Dips
5/7/7

Ab Wheel
Knees, to floor 5 x 5

Well, at least the chin ups improved. Think I may have been a little too hung over today.

[jwt708]

21 May 12

Squat
45 x 5
135 x 5
185 x 3
225 x 3
265 x 3 x 3

Think I'm getting stuck here. These were difficult sets.

Bench Press
45 x 5
135 x 5
185 x 5
225 x 3
260 x 4/5/5

Should have had five reps that first set. I might keep the weight the same next session.

Close Grip Bench Press
185 x 10

Done right after the bench.

Dips
BW x 10/8/8/7/7

Hoping these will help drive up my press.

Chin Up
Bw x 6/3

Tendonitis is real bad today. In fact I was supposed to deadlift but decided against it. I've been pulling around heavy crap all weekend at work, no need to further irritate the problem. Usually chin ups don't cause a problem, but they weren't having it today.

Ab Wheel
5 x 5

[jwt708]

22 May 12

Running
5 min warm up walk @ 3.5 mph
5 x 400 @ 8 mph w/2 min rest between the first four 400s, 3 min before the fifth
5 min cool down walk @ 3.5
30 minutes total

I "wanted" to get six 400s but it wasn't in me. Otherwise the run was ok, nice and sweaty now. Next run on Thursday.

For tomorrow, in case anyone feels like chiming in before I hit the gym, my press has been "stuck" at 155 for a couple weeks and I was thinking of working up to a couple heavy singles tomorrow, to get past 155. Any thoughts?

[jwt708]

23 May 12

Squat
45 x 5
135 x 5
185 x 5
230 x 5 x 3
185 x 10

Supposed to be a light day with 230 x 10 x 2.

Press
45 x 5
100 x 5
135 x 3
155 x 2
175 x 0
165 x 1
170 x 1/1/1
135 x 5 x 3

Arm still hurts so no power cleans today.

Chin UP
BW x 6/5/5/4/3

Because of the reduced number of reps decided to do...

Chin Grip Pulldowns
150 x 15/13/10/6/8

1 minute rest between sets. Forearms now pumped!

Hammer Curl
25 x 15 x 3

1 minute rest between sets.

Close Grip Bench Press
45 x 20
135 x 15
185 x 10

Tried posting this earlier but for some reason it didn't go up.

Maybe I'm doing too many extra exercises and that's holding my press back.The 170 is a PR. Tomorrow or when I wake up I'm running. Since I'm having an early weekend, it's time for some beer now!