4/13
dynamic stretch
DB Incline Press
25s x some
40 x 5
50 x 3
60 x 1
70 x 5 x 3
DB Split Squat
BW x 10
20s x 10 x 3
Cable Pulldowns
75 x some
165 x 8 x 2
150 x 8
Printable View
4/13
dynamic stretch
DB Incline Press
25s x some
40 x 5
50 x 3
60 x 1
70 x 5 x 3
DB Split Squat
BW x 10
20s x 10 x 3
Cable Pulldowns
75 x some
165 x 8 x 2
150 x 8
4/15
BW=203
dynamic stretch
PC/FSx3/Press
bar x some
95 x some
135 x 1
155 x 1
185 x 3 (push press)
4/17
BW=201
dynamic stretch
Press
bar x some
95 x 10
135 x 3
155 x 5 x 2
155 x 2, 3 push press
Trap Bar Deadlift
155 x 3
245 x 3
335 x 3
365 x 3
4/20
Slightly hungover.
dynamic stretch
Bench
bar x some
95 x some
135 x 5
155 x 3
175 x 2
185 x 2
197 x 5 x 3
Front Squat
bar x some
95 x some
135 x 3
155 x 3
175 x 3
185 x 3
195 x 3 x 3
Cable Pulldowns
90 x some
165 x 8 x 3 <-- bit of body english on the last two
4/22
BW = 210(!)
With the family gone for Spring Break, Friday was beer and wine day and Saturday was pizza day. As a result, today is water weight day. Maybe, maybe 1/2 pound of actual weight gain, but 9.5 of water and waste. All day yard work yesterday. Looking forward to weighing 200 on Thursday.
10 min incline treadmill (14 degrees)
dynamic stretch
DB Incline Press
25's x 12
35 x 8
45 x 5
55 x 2
65 x 8 x 3
Barbell Rows
135 x 8
185 x 8 x 3
4/24
BW=203. So just because I am keying in to water retention and carbs and whatnot, I weighed myself several times yesterday and stayed on track with probably 1-1.5 gallons of water. At about 9:30 last night, I weighed 210. Took a very hot shower for 15 minutes and weighed 208. Even after four cups of coffee this morning and a few sips at the drinking fountain during my workout, I'm down to 203 as of 9:15 am, or seven pounds less in 12 hours. I still expect to drop another three by this time tomorrow.
10 min incline treadmill
Bench
bar x some
95 x 10
135 x 6
155 x 3
175 x 2
185 x 1
195 x 6 x 2
195 x 5 <--erred on the side of caution, don't think I had it
Trap Bar Deadlift
135 x 3
225 x 3
275 x 3
315 x 3
365 x 5
Cable Pulldowns
90 x 10
165 x 8 x 2
165 x 6
4/28
BW = 203 (200 on 4/26)
I dunno. This is probably within a few % of as lean as I have ever been post-puberty. Math says I can't have stalled out, but I am not losing much. Plan is to go through 5/9, that'll be 12 weeks of a diet. Then I'm taking at least two weeks off from the gym and counting calories, within reason. With 10 days to go I guess I'm hoping to be at 199 without too much funny business.
Did yardwork most of Friday and half of yesterday until my back went out. I thought I might not be able to go but I woke up feeling cautiously OK. Weird since turning wrong or coughing would have shattered me into a million pieces yesterday afternoon. I had been weed whacking and ran out of string. When I bent down to pick up clippers to cut the string, I had that shot of pain that says "don't move." Tried again and same thing. Then I spent 45 seconds figuring out how to stand fully upright again. As long as I only turned left for the rest of the day I was OK. If you've had your back go out, you know about rolling gingerly off the couch to your knees and then navigating the long process of standing up carefully. This one was not awful but still crippling, yesterday anyway.
Early (750am)
dynamic stretch
PC/FSx3/Press
bar x some
95 x some
135 x 1
155 x 1
175 x 1 (Push Press)
185 x fail
185 x fail. OK then.
180 x 1 x 3 (PP)
10 min sauna
4/30
BW=203
15 min incline elliptical (15 degree)
Curlz
15s x 10
Bench
bar x some
95 x 10
135 x 5
160 x 2
185 x 5 x 3
DB Split Squat
BW x 10
20s x 10 x 3
Cable Pulldowns
90 x some
165 x 8 x 3 <--lotta body english last set
5/2
BW=199. After a weird stall my weight is moving again. I can see the difference and you can just kind of feel it when your body is burning as opposed to staying the same.
15 min incline elliptical
Power Clean/Front Squat x 3/Press
bar x some
95 x some
135 x 1
155 x 1
175 x 1
185 x 1 x 3 (PP)
10 min sauna
5/4
BW=200
15 min incline treadmill
One Arm Snatch
bar x 1
75 x 1
95 x 1
115 x 1
PC/FS/Press
bar x some
75 x some
95 x some
135 x 1 (Press x3)
155 x 1
175 x 1
PC/FSx3/PP
185 x 1 x 3 <--Felt much stronger today, should have gone for 187 or 190. Next time.