Consitency

[Cousin Bo]

Yesterday's day of PSMF didn't go so well, I was still sick and got only a 30 min lunch at work (not enough time to run home and eat protein heavy food). But I still managed to do alright and forced myself 3 cans of tuna for dinner. Never mentioned on here how I got sick in the first place, on Sunday I went to see Romney in PA. Ended up waiting for 4 hours for the event to start in 40 degree whether with harsh wind, surprised how many people showed up heard rumors of 25k, thats probably accurate. Any way I was wiped out after that and definitely got a cold.

Tuesday - Heavy

Squat
270x5
270x5
270x9 - PR

This is why I like AMRAP sets, because until the last set I thought 5s were heavy and then something clicked and I pulled that out of my ass.

Bench
225x5
225x5
225x5

Fairly easy, next week I'll add another set.

Dumbell Row
105x9
105x9
105x10

PR for sets and volume

Curl
45lbs bar x 30, 20 Tried to do 50 in one set, yeah right that was hard. Although I didnt take myself to the point where my muscles spazzed this still was a good "pump"

[Cousin Bo]

Thursday 11/8/12

Press - Light
135x5
135x5
135x5

Deficit Deadlift
225x5
275x3
325x10 or 11 - lost count.

I did this deficit standing on a 45lb plate. My 45 plates are octagon shape and don't intend in the middle so its about a 2-3 inch lift maybe even 4 inch. I tried on a higher step thing but the bar was right above my shoes so I knew that was too low.

Chins
BWx15
BWx6
BWx5

So PSMF is going pretty good now. I was definitely feeling the side effects of low carb, I need to eat a lot more protein. This is the first full week so I'll adjust better. On my heavier work out days I'm going to preload with carbs. So this Saturday I'm going to have a nice breakfast eggs and sweet potatoes home fries style, then I work a easy 3 hour shift after work I'll grab Chipotle burrito, before gym a protein shake. That should be enough to get me going for a good work out, I'm salivating thinking about that right now.

[Cousin Bo]

Saturday - Heavy

Squat
275x3
275x3
275x4

Bench
247.5x4

I got the 5th rep with a little help. I should have got 5 by myself but the set was a little sloppy.

After this set an older guy kinda started working out with me and gave me some insight on his lifting. He is 51 but I've seen him do 5 set of 10 with 315 for deadlift. He is pretty big and def strong although he doesn't do what he calls "power lifting routine" any more. Any way I don't mind learning some new stuff even though it might not be what members of this board will approve of.

So after my set we did some lock outs for bench. We just locked out the weight by ourselves and held it for 10 seconds.

275x2
315x1

Then we repped out 185, and 135 for 15 partial reps.

Next were rack pulls, I was a little hesistant to do this cause I pulled on Weds but I thought fuck it.

315x5
365x5

Dumbell Rows
100x6x2

Curls
65x10
85x6
105x5
85x5
65x10

Not much of a break in between these sets.

I'm feeling pretty beat up today in a good way. Back on PSMF till Tuesday.

[Cousin Bo]

Forgot to post Tuesday's work out

Squat
275x5
275x5
275x6 - PR probably could of done 2 more

Bench
225x5x4
This was easy going to bump it up to 230

Rows
110x6x3

Chins
BWx12

Today was a light day and boy was it light

I planned on doing heavier deadlifts or for more reps but I had the runs all day and taking two caffeine pills before the gym didn't help. Let's just say I couldn't stay tight or focused while I was pulling.

I also have had a weird nauseous feeling that has been creeping in today and a little yesterday. I think it has to do more with the effect that I haven't been drinking enough water rather than the fact I'm doing PSMF (although that def plays a part). I'm going to be more cautious of that and hopefully the feeling will go away.

Press
135x5
135x5
135x5

Deadlift
340x2
385x3

The deadlift felt easy which is good because last time I tried 385 it felt like 425. I wasn't happy with the form though but that's because of stomach pains I mentioned earlier.

Chins
BWx12
BWx5

Like I said easy day. Also I have respect for any one who has been able to train their significant other in a globo style gym. Maybe its because the girl I'm dating is younger but I can't deal with the attitude while I'm at a hectic gym. I just have an urge to say "stop bitching and do what I say" but we all know how that would turn out. Don't mean to sound sexist, I don't think its a female issue more of a "we've been dating so she doesn't respect what I have to say as much as she would respect a trainer" issue.

[Cousin Bo]

Forgot to post Tuesday's work out

Squat
275x5
275x5
275x6 - PR probably could of done 2 more

Bench
225x5x4
This was easy going to bump it up to 230

Rows
110x6x3

Chins
BWx12

Today was a light day and boy was it light

I planned on doing heavier deadlifts or for more reps but I had the runs all day and taking two caffeine pills before the gym didn't help. Let's just say I couldn't stay tight or focused while I was pulling.

I also have had a weird nauseous feeling that has been creeping in today and a little yesterday. I think it has to do more with the effect that I haven't been drinking enough water rather than the fact I'm doing PSMF (although that def plays a part). I'm going to be more cautious of that and hopefully the feeling will go away.

Press
135x5
135x5
135x5

Deadlift
340x2
385x3

The deadlift felt easy which is good because last time I tried 385 it felt like 425. I wasn't happy with the form though but that's because of stomach pains I mentioned earlier.

Chins
BWx12
BWx5

Like I said easy day. Also I have respect for any one who has been able to train their significant other in a globo style gym. Maybe its because the girl I'm dating is younger but I can't deal with the attitude while I'm at a hectic gym. I just have an urge to say "stop bitching and do what I say" but we all know how that would turn out. Don't mean to sound sexist, I don't think its a female issue more of a "we've been dating so she doesn't respect what I have to say as much as she would respect a trainer" issue.

[Cousin Bo]

Saturday - Still weighing 199 - that means in almost two weeks only a 1lb drop in BW.

High bar Squat
280x3
280x3

First set sloppy, second better.

Bench
250x4 - PR. I got 5 but the 5th rep was guided a little from the spotter.

Dumbell Row
110x5x2
100x13 - PR

Romanian Dead
135x10x2

My hammies are fucking sore today, these always kill me the next day for some reason.

Close Grip Bench
195x7

Had to fit this all in one hour so that's why I only did few sets.

Confused about the weight loss, I might be inclined enough to blame it on the weight scale although its fairly new. I guess I'm just a little butt-hurt about hardly eating 5 days out of the week and not seeing results on the scale. BUT and this is a big BUT, my clothes all fit a lot better, noticeably too. I know this because I now fit into these chinos that are tight as shit around my legs but are a 32 waist (I don't wear them, they are basically a measuring tool for me now).

[Cousin Bo]

11/20 From yesterday

Squat
275x5
275x4
275x3

First set was sloppy last set was real good but I didn't want to force it.

Bench
230x5
230x5
230x5

Good sets

Dumbell Row
110x5
110x5
110x5

Chins
BWx5x2

Good work out yesterday although I did NOT want to go to the gym. I usually get home from class and go right away. Yesterday I fell asleep and didn't get up till 8. By the time I went it was late. But at least I went.

[Cousin Bo]

Thursday

Press
135x5
135x5
135x5

I got my GF's press look a lot better. It only took her two days of pressing. Once she gets the bounce out of the bottom que down she'll be golden.

Deficit Deadlift
335x9

I like pulling for higher reps on deadlift, I get "eye of the tiger" feeling during the exercise.

Chins
BW+20lbs x 6 reps x 5 sets

Girlfriend is doing 2 rep chins with me.

Saturday
Squat
280x3
280x3
280x4

I decided not to do 285 because last week I only did two sets of these and my 275 on Tuesday was weak. This was a lot better probably because I have been eating well since Thursday.

Bench
252.5x3
252.5xx5 - 3 of these were spotted

The guy spotting me on these decided to hold onto the bar through most of my second set. I wanted to do two sets of 3 because last week was the first week I didn't think I could handle 5 reps of a weight.

Yates
225x6
210x8
190x12

I really like these. I don't want to keep doing them often because I pull a lot during the week but I think they hit the back really well.

Romanian Deadlift
135x10
135x10

Close grip bench
200x6
185x8

Looks like I did a lot on Saturday but it was pretty quick. I haven't been doing PSMF since Weds because of the Holiday weekend and today (Sunday) I'm way too hung over not to eat anything. Going to start it back up tomorrow, I still have a lot of turkey left over.

The squat and bench are slowing down now that I've been doing PSMF for a little bit and I started when both lifts were in PR territory.

[Cousin Bo]

Tuesday 11/27

Bench
230x5
230x5
230x5
230x5

All good sets but next week I'm probably going to press twice, starting to feel sore even after two day break.

Squat
275x6
275x5

I wanted to do just two sets and keep the same rep range. This felt better and def easier than last week. Probably cause I ate a lot more this week.

Dumbell Rows
115x5
115x5
115x5

My left hand's grip is def weaker than right. Probably cause of Deadlifts.

I'm back on PSMF, although I did have a few carbs before and after work out. Going to keep things tight for these two weeks and then go back to doing two reload instead of just one. I'm hoping to get to the right weight and BF% around mid December so I can still have a good amount of time to grow and get stronger.

Right now I'm contemplating of going back to doing what I was doing (lower body GSLP upper body TM) or try a body split routine like the one KSC recommended on his side of the forum. I want my bench to get to 275 or higher and my deadlift to 440's range. I don't know which program will help. My deadlift 5rm hasn't budged in a year but 1rm are slightly improving. Right now bench is flying up.

Best luck I ever had of improving my Dead and squat was on GSLP so that might be the answer (with TM for bench because that's working great right now).

[Cousin Bo]

Had a good week PSMF. Did a little carb-load starting last night because the gf wanted to go to dinner, so I wasn't going to be a fucking weirdo and not eat.

I didn't lift on thursday because I had to get two couches out of the apartment and put two more in. It was a good work out in itself and I'm glad for lifting because it made that event a lot easier on my half at least. The most surprising thing is that I got a new TV and had to get rid of my old one yesterday, now this TV had to be 300 lbs, it was one of the old ones (over ten years old) with a big back on it and it was big. It was heavier than my biggest couch!! My forearms are even sore today lol.

Today was a good work out, I had a lot of energy either cause of the nap before the work out, last nights recarb, no thursday work out or cause I got more sleep this week. Probably combination of all four.

Saturday 12/1

Bench
255x3
255x3

P fucking R, good sets no help from spotter whats so ever.

Deadlift
340x2
370x2
390x4

I'm having good success cycling heavy and deficit every other week.

HighBar Squat
260x2
285x2

I really just wanted to warm up because I already did DL but I felt good so I went for that.

Press
135x5
135x5

Did these because I missed thursdays work out.

Over all good stuff, I think because I'm a little leaner I look stronger too.