Thursday, 29 January 2009

Deadlifts:
135 lbs. (61 kg) 3 x 10

Rack pulls:
225 lbs. (102 kg) 1 x 3, 2 x 1
275 lbs. (125 kg) 1 x 1
315 lbs. (143 kg) 1 x 1

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

Alternating (no rest between sets) with…

Leg curls:
80 lbs. (36 kg) 1 x 10
90 lbs. (41 kg) 2 x 8

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

Also alternating (no rest between sets) with…

Cable station crunches:
100 lbs. (45 kg) 3 x 33

Comments: Plus 15 minutes HIIT biking (left kneecap dislocated a little about 9 minutes in for some reason, but I popped it back in and continued – we’ll see tomorrow if that was a good idea!). Blood sugar of 120 after the cardio. Badass. Scraped my knees up something fierce with the deadlifts/rack pulls, too. Also badass.

Not badass is the damn near stiff-legging of the rack pulls. Do I need to… lower the weight and work on my form?

Wednesday, 28 January 2009

DB bench:
35s (16 kg) 3 x 10

BB bench:
225 lbs. (102 kg) 3 x 2
275 lbs. (125 kg) 1 x 1
225 lbs. (102 kg) 1 x 3

Lawnmowers:
70 lbs. (32 kg) 1 x 10
80 lbs. (36 kg) 1 x 10
90 lbs. (41 kg) 1 x 7
70 lbs. (32 kg) 1 x 10

Lat pulldowns:
150 lbs. (68 kg) overhand grip 1 x 7
150 lbs. (68 kg) underhand grip 1 x 8
150 lbs. (68 kg) overhand grip 1 x 6
150 lbs. (68 kg) underhand grip 1 x 7

Alternated (no rest between sets) with…

Lateral raises:
20s (9 kg) 4 x 10

Tate presses:
35s (16 kg) 1 x 10
40s (18 kg) 2 x 8

Alternating DB curls:
35s (16 kg) 3 x 8

Comments: Plus 15 minutes HIIT biking. It got my blood sugar down to 121! I need to do more cardio.

Changed the order again, maybe next week I’ll switch the pulldowns and lawnmowers and see if that helps out any.

Jesus fuck, my forearms are still “swole.” I CAN ACTUALLY SEE THE VEINS IN MY FOREARMS AND HANDS. That’s quite the accomplishment for a fat man!

Monday, 26 January 2009

Cambered-bar squats:
95 lbs. (43 kg) 3 x 10
225 lbs. (102 kg) 3 x 3
275 lbs. (125 kg) 1 x 1
295 lbs. (134 kg) 1 x 1

Leg press:
320 lbs. (145 kg) 1 x 10
410 lbs. (186 kg) 1 x 9
500 lbs. (227 kg) 1 x 6, pause, 1 x 2

Leg curls:
80 lbs. (36 kg) 1 x 10
90 lbs. (41 kg) 1 x 9
100 lbs. (45 kg) 1 x 6, pause, 1 x 2, pause, 1 x 1

Standing cable crunches:
80 lbs. (36 kg) 1 x 10
90 lbs. (41 kg) 1 x 10
100 lbs. (45 kg) 1 x 6

DB sidebends:
70 lbs. (32 kg) 1 x 10
80 lbs. (36 kg) 1 x 10
90 lbs. (41 kg) 1 x 9

Comments: Changed the order around a little; I think it helped and makes more sense.

01252009

Late, work, etc. It’s starting to grow outward instead of downward. Not sure how I feel about that.

Week 31, front:

Week 31, left:

Week 31, right:

Thursday, 22 January 2009

Deadlifts:
135 lbs. (61 kg) 3 x 10

Rack pulls:
225 lbs. (102 kg) 2 x 3
275 lbs. (125 kg) 1 x 1
315 lbs. (143 kg) 1 x 1/2, 1 x 1

Pullthroughs:
100 lbs. (45 kg) 3 x 15 with enough rest between sets just to walk to the water fountain and back.

Cable station crunches:
100 lbs. (45 kg) 3 x 33

Supersetted (I really need to get around to finding out if that’s the correct word) with no rest between sets with…

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

Leg curls:
80 lbs. (36 kg) 1 x 10
90 lbs. (41 kg) 1 x 8
100 lbs. (45 kg) 1 x 5

Comments: Small improvements, that’s what it’s all about. I’d like to make some BIG improvements, but I’ll take what I can get for now and will stick to this plan until I stop making any progress with it.

With my body type (long torso, short arms & legs), I may need to start sumo deadlifting.

Wednesday, 21 January 2009

DB bench:
40s (18 kg) 3 x 10

BB bench:
225 lbs. (102 kg) 2 x 1
245 lbs. (111 kg) 2 x 1
275 lbs. (125 kg) 1 x 1

Lawnmowers:
70 lbs. (32 kg) 1 x 10
80 lbs. (36 kg) 2 x 8

Lateral raises:
20s (9 kg) 4 x 10

Supersetted (?) with no rest between sets with…

Lat pulldowns:
150 lbs. (68 kg) underhand grip 1 x 8
150 lbs. (68 kg) overhand grip 1 x 7
160 lbs. (73 kg) underhand grip 1 x 7
160 lbs. (73 kg) overhand grip 1 x 6

Tate presses:
40s (18 kg) 3 x 8

Comments: It wasn’t pretty atoll, but I got it up (lulz).

I’ve come to the conclusion that feeling like ass = being strong. What the actual fuck.

01192009

Don’t mind me, just video-whoring. There was a little (quite a bit earlier, but I seem to have scared it off) snow falling, so NATURALLY I whipped out the camera and frolicked a bit. WHEE!

EDIT: I thought it had stopped completely, but after the temperature went below freezing, it started falling (and sticking) again! So now that my driveway is covered in a thin yet dangerous layer of ice, I don’t expect to be going to the gym tonight. I’ll need to get up early tomorrow and salt it if I want to make it to work, too. Motherfucker.

01162009

It looks longer in person (that’s what SHE said lololol).

Week 30, front:

Week 30, left:

Week 30, right:

Thursday, 15 January 2009

Deadlifts:
135 lbs. (61 kg) 3 x 10

Rack pulls:
225 lbs. (102 kg) 2 x 3
275 lbs. (125 kg) 1 x 1
295 lbs. (134 kg) 1 x 1
315 lbs. (143 kg) 3 x 1/2

Pullthroughs:
100 lbs. (45 kg) 3 x 15 with enough rest between sets just to walk to the water fountain and back.

Cable station crunches:
100 lbs. (45 kg) 3 x 33

Supersetted (I really need to get around to finding out if that’s the correct word) with no rest between sets with…

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

Leg curls:
80 lbs. (36 kg) 1 x 10
90 lbs. (41 kg) 1 x 7
100 lbs. (45 kg) 1 x 5

Comments: I… I think my ass is “swole.” Also, it’s about 14 degrees Fahrenheit (-10 C) tonight, 0 F (-18 C) with the wind chill. This may be the coldest it’s been that I’ve gone to the gym. My genital region is now an innie.

Wednesday, 14 January 2009

DB bench:
40s (18 kg) 3 x 10

BB bench:
225 lbs. (102 kg) 2 x 1
245 lbs. (111 kg) 1 x 1
265 lbs. (120 kg) 1 x 1
270 lbs. (122 kg) 1 x 1 :D:D

Lawnmowers:
70 lbs. (32 kg) 1 x 10
75 lbs. (34 kg) 1 x 9
80 lbs. (36 kg) 1 x 8

Lateral raises:
20s (9 kg) 4 x 10

Supersetted (?) with…

Lat pulldowns:
150 lbs. (68 kg) overhand grip 1 x 7
150 lbs. (68 kg) underhand grip 1 x 8
160 lbs. (73 kg) overhand grip 1 x 6
160 lbs. (73 kg) underhand grip 1 x 7

Tate presses:
35s (16 kg) 3 x 10
40s (18 kg) 1 x 8

Comments: HELL YES. I don’t know what happened. I even felt kind of weak and like shit upon getting to the gym. I think I MIGHT have benched 275 over at Excel once a while back, but I’m still going to consider this to be a new PR.