07062009

Hey, look, I’ve gotten smaller since January 2008.

There’s no possible way to convey to you just how much I hate that disgusting fat piece of shit on the left.

Thursday, 02 July 2009

Deadlifts:
135 lbs. (61 kg) 3 x 6
185 lbs. (84 kg) 3 x 3
225 lbs. (102 kg) 2 x 1
275 lbs. (125 kg) 1 x 1
295 lbs. (134 kg) 3 x 1/2, 1 x FUCK IT

Single leg curls:
30 lbs. (14 kg) 3 x 10

Pullthroughs:
100 lbs. (45 kg) 3 x 10

Straight-arm pulldowns:
100 lbs. (45 kg) 4 x 10

Cable station sidebends:
100 lbs. (45 kg) 3 x 10

Comments: Plus 17 minutes on the elliptical. It should be noted that all of this after the deadlifting was done with MAYBE 45 seconds of rest between sets. Came close to puking several times during this session and I’m highly disappointed in the deadlifts, the lack of elliptical endurance, and the unsatisfactorily high blood sugar after this (stress, dehydration?). There’s also something slightly… “off” and non-DOMS-painful in my right glute area now, so I guess it’s a good thing next week is the planned week off.

Not pleased at ALL.

Wednesday, 01 July 2009

DB bench:
40s (18 kg) 3 x 10
55s (25 kg) 2 x 10
60s (27 kg) 2 x 10

Wide-grip pulldowns:
150 lbs. (68 kg) 1 x 10, 1 x 8
160 lbs. (73 kg) 2 x 6

Lateral raises:
20s (9 kg) 1 x 10
25s (11 kg) 3 x 6

Bent-over rows:
185 lbs. (84 kg) 4 x 10

Triceps pressdowns (v-bar):
125 lbs. (57 kg) 4 x 10

Reverse-grip pulldowns:
150 lbs.(68 kg) 1 x 13

Comments: Plus 20 minutes on the elliptical at 60 – 65 RPM. Training partner is injured (and will be for several weeks at least ) so 1) I couldn’t go as heavy as I’d like on the bench, and 2) I’ve got less of a gauge of time between sets, so this workout flew by and hopefully increased my GPP and stamina a little.

Monday, 29 June 2009

Step-ups:
Bodyweight 3 x 10
20s (9 kg) 1 x 10
30s (14 kg) 1 x 8

Single leg press:
190 lbs. (86 kg) 1 x 10
215 lbs. (98 kg) 1 x 8
225 lbs. (102 kg) 1 x 7

Single leg curls:
30 lbs.(14 kg) 1 x 8
40 lbs. (18 kg) 2 x 6

Straight-arm pulldowns:
100 lbs. (45 kg) 1 x 15
125 lbs. (57 kg) 3 x 10

Lying leg raises (extended):
3 x 15

DB sidebends:
75 lbs. (34 kg) 1 x 10
80 lbs. (36 kg) 1 x 10
90 lbs. (41 kg) 1 x 8 due to loss of grip

Comments: Plus 20 minutes on the elliptical at around 60 RPM.

Thursday, 25 June 2009

Deadlifts:
135 lbs. (60kg) 3 x 6
185 lbs. (84 kg) 3 x 3
225 lbs. (102 kg) 2x 2
275 lbs. (125 kg) 1 x 1
295 lbs. (134 kg) 1 x 1
315 lbs. (143 kg) 3 x 1/2 goddamn it.

Pullthroughs:
100 lbs. (45 kg) 3 x 10, only enough rest between sets to get some water.

Single leg curls:
20 lbs. (9 kg) 3 x 15, only enough rest between sets to get some water.

Cable station sidebends:
100 lbs. (45 kg) 3 x 15

Alternated sans rest with…

Straight-arm pulldowns:
100 lbs. (45 kg) 3 x 15

Comments: 20 minutes on the elliptical.

Wednesday, 24 June 2009

DB bench:
40s (18 kg) 3 x 10
60s (27 kg) 2 x 10
75s (34 kg) 1 x 4, 1 x 8 (not sure what happened with that first set)

Wide-grip lat pulldowns:
150 lbs. (68 kg) 2 x 8
160 lbs. (73 kg) 2 x 7 (headbutted the HELL out of the bar on the last set )

Lateral raises (with next to no rest between sets):
20s (9 kg) 1 x 10
25s (11 kg) 2 x 6

Bent-over rows (overhand):
185 lbs. (84 kg) 2 x 10
205 lbs. (93 kg) 1 x 7

Tate presses:
40s (18 kg) 3 x 10

IMMEDIATELY followed by

Hammer curls:
40s (18 kg) 1 x 8

Comments: Plus 23 minutes on the elliptical. Blood sugar was 94 even after having some hashbrowns before the gym, so that was nice. SCIENCE!

Monday, 22 June 2009

Step-ups (with MAYBE 45 seconds rest between sets – remind me not to do that next time):
Bodyweight 1 x 10
20s (9 kg) 1 x 10
25s (11 kg) 2 x 10

Single leg curls:
20 lbs. (9 kg) 1 x 10
30 lbs. (14 kg) 1 x 10
40 lbs. (18 kg) 1 x 8

Single leg press:
190 lbs. (86 kg) 1 x 10
215 lbs. (98 kg) 1 x 8
220 lbs. (100 kg) 2 x 8

Straight-arm pulldowns:
125 lbs. (57 kg) 3 x 10

DB sidebends:
75 lbs. (34 kg) 1 x 10
80 lbs. (36 kg) 1 x 10
90 lbs. (41 kg) 1 x 10

Comments: Plus 20 minutes on the elliptical, all of which resulted in a 91 blood sugar reading. 15 and it’s too high, and 30 and it’s too high, so it looks like 20 minutes of cardio is my “zone.” Now to simply do cardio more often and/or more strenuously (I’ll have to do that anyway in my quest for 9% bodyfat; maybe fasted cardio, too, which I’m NOT looking forward to). This is going to be fun. I’m also happy about the leg curls, weak as they may be, because they’re still improving. I could have gone up to 100 lbs. (45 kg) on the sidebends, but my grip was less than stellar this evening for some reason, and it would have ended up on my foot, which as I understand it is MOST undesireable.

06192009

The final documentation. Come tomorrow at 23:59, I suspect I’ll be hovering over the sink with a razor at my upper lip, twitching in anticipation.

Let it never be said that I’m afraid of a commitment.

Week 52, front:

Week 52, left:

Week 52, right:

Thursday, 18 June 2009

Deadlifts:
135 lbs. (61 kg) 3 x 6
185 lbs. (84 kg) 2 x 3
225 lbs. (102 kg) 1 x 1
275 lbs. (125 kg) 1 x 1
315 lbs. (143 kg) 4 x 1/2 GODDAMN IT
275 lbs. (125 kg) 1 x 3

Pullthroughs:
100 lbs. (45 kg) 3 x 15

Single leg curls:
30 lbs. (14 kg) 3 x 10

Straight-arm pulldowns:
100 lbs. (45 kg) 3 x 15

Cable station sidebends:
100 lbs. (45 kg) 3 x 15

Comments: GODDAMN IT. I had more rest today than last week, eaten more, even had some stimulants in my system, but couldn’t get the 315. What the fuck. It shouldn’t bother me this much – max strength is actually pretty unpredictable – but it still pisses me the fuck off. I tore that 275 the hell off of the floor afterward, though. Did 20 minutes on the elliptical without too much trouble and the blood sugar was 89, so that’s all good. But I really wanted 315 again. Goddamn it.

Wednesday, 17 June 2009

DB bench:
40s (18 kg) 1 x 10
50s (23 kg) 1 x 10
60s (27 kg) 1 x 10
65s (29 kg) 1 x 10
75s (34 kg) 1 x 7

Wide-grip pulldowns:
150 lbs. (68 kg) 1 x 8
160 lbs. (73 kg) 3 x 6

Lateral raises:
20s (9 kg) 1 x 10
25s (11 kg) 1 x 10
30s (14 kg) 1 x 6

Bent-over rows:
185 lbs. (84 kg) overhand grip 1 x 10
185 lbs. (84 kg) underhand grip 1 x 10
185 lbs. (84 kg) overhand grip 1 x 8
185 lbs. (84 kg) underhand grip 1 x 8

Tate presses:
40s (18 kg) 3 x 10

Reverse-grip pulldowns:
150 lbs. (68 kg) 3 x 10

Comments: Plus 30 GODDAMNED MINUTES ON THE ELLIPTICAL. I don’t know what the hell happened (except that maybe watching Rocky V had something to do with it), but I’m building some fucking stamina!