Macros for 1/12/15
p,c,f,cal
199/200/154/2934
1/13/15
Squat.......210 felt really good. Slight grind only on reps 5 of the 2nd and 3rd set
Press ........110 also felt good. No grind. I'm surprised.
DL ..............250 workset. Felt ok but heavy
DL ..............315 single PR. pretty much a max effort on this one. Stupid belt popped off during lift
Chins...........2.5/2.5/1.5. finally can get my chin above the bar and no swinging.
Had extra time today so decided to do some accessory stuff.
Reverse grip cable pulldowns. 3 sets ramped up to 150
Curls..........#30x12 #40x12 #50x10
Have not done 1 curl since beginning my training. Probably do them more often when I get extra time at gym. Gotta fit in with the bros lol.
Macros for 1/12/15
p,c,f,cal
199/200/154/2934
1/14/15
Conditioning day.
8rounds of HIIT on the efx machine. 20 s to 1:40 ratio
Felt tough especially since yesterdays training session.
1/17
squat......215x5 felt too easy decided to go up 10lbs
...............225 2x5 still kinda easy no real grind
bench........165 angry trap and intercostal maybe affected form a bit
row............140
didn't practice cleans or do dips due to irritated muscle
all lifts belted
Last edited by Merkin Weaver; 01-17-2015 at 11:18 AM. Reason: add info
1/19/15
squat........235 little grindy on last reps
press.........115 also grindy on last reps of 2nd and 3rd set
dead lift......260 no grind
no accessory work today due to still irritated trap/intercostal
Some notes....
I have decided to stop updating macros in this log but am still tracking in my paper macro log.
p/c/f/cal goals are 200/200/130/3000.
BW 207..........215 @9 weeks of training
waist size measured at naval 44". Think when I started 45". Little foggy about that though.
pant size 36-38 depending on brand cut ECT.
If anybody reading this any thoughts on those macros?
can't post in jordans forum yet.
1/22/15
squat......245 felt really heavy
bp...........170 10 lbs till I hit pr. Form improved
rows.........145 form meh.
muscle strain still nagging me but I think slowly improving
1/25/15
Squat.........250
Press..........120 PR. Grindy but glad to PR this
DL..........275. PR for this weight at 5 reps.
Muscle strain finally healing. Hope to get back to thrice a week lifting and adding back in my conditioning.
1/29/15
Squat......255
Bench......175
Row.........150
Dips 8/5/4
Curls 40/50/60 reps 10/10/8
Will be ditching rows for power cleans
Elbows don't agree with the rows anymore.
Plus I just don't like rows. Never have.
1/31/2015
squat....260
press....125......2/4/2 repeat weight next time
DL.........285x1
. 320x1 (pr)
. 330x1 not sure if I locked out
todays session horseshit. Getting a cold feel like shit
not enough sleep lately didn't eat much today at all. Have
under ate all week I think. Hemorrhoid.
I still took my ass in even though I didn't wanna.
set a pr single on DL so that's one good thing about today.
didn't have the energy to do my DL workset.
gonna consider this just a bad day. I hate getting sick.