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!

Monday, 15 June 2009

Oops, fell asleep before posting this last night.

Step-ups:
Bodyweight 4 x 10

Single leg press:
190 lbs. (86 kg) 1 x 10
200 lbs. (91 kg) 1 x 10
215 lbs. (98 kg) 1 x 8

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

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

DB sidebends:
75 lbs. (34 kg) 1 x 10
80 lbs. (36 kg) 2 x 10

Standing single calf raises:
Bodyweight 1 x 20
30 lbs. (14 kg) 2 x 12

Comments: Plus only 10 minutes steady-state biking. I was tired as fuck from work and running on very little sleep, and it showed. This and the resulting shockingly high blood sugar were very displeasing.

06142009

Just woken up and hungover, so pardon the extra gruel.

Week 51, front:

Week 51, left:

Week 51, right:

Friday, 12 June 2009

Deadlifts:
135 lbs. (61 kg) 5 x 3
185 lbs. (84 kg) 3 x 1
225 lbs. (102 kg) 2 x 1
275 lbs. (125 kg) 1 x 1
295 lbs. (134 kg) 1 x 1
315 lbs. (143 kg) 5 x 1/2, 1 x 1 after much screaming and cursing at myself.

Pullthroughs:
100 lbs. (45 kg) 3 x 10 with maybe 30 seconds rest between sets.

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

Straight-arm pulldowns:
100 lbs. (45 kg) 3 x 15 with maybe 30 seconds rest between sets.

Cable station sidebends:
100 lbs. (45kg) 3 x 15 with maybe 30 seconds rest between sets.

Standing single calf raises:
Bodyweight 1 x 20
30 lbs. (14 kg) 1 x 15, 1 x 10

Comments: Plus 5 minutes on the elliptical and 10 minutes steady-state biking (all that deadlifting and speeding through the rest of the lifts took more out of me than I thought). Didn’t do this last night because the power was off at the gym (and most of the county… again).

Wednesday, 10 June 2009

DB bench:
40s (18 kg) 2 x 10
50s (23 kg) 2 x 10
60s (27 kg) 1 x 10
75s (34 kg) 1 x 6

Wide-grip lat pulldowns:
130 lbs. (59 kg) 1 x 10
150 lbs. (68 kg) 2 x 8
160 lbs. (73 kg) 1 x 6, pause, 1 x 1

Lateral raises:
20s (9 kg) 1 x 10
25s (11 kg) 2x 8
30s (14 kg) 1 x 5

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

Tate presses:
40s (18 kg) 1 x 10, 1 x 8, 1 x 9

Alternating DB curls:
35s (16 kg) 1 x 10

Comments: Plus 7 minutes on the elliptical and 10 minutes steady-state biking. All of this resulted in a blood sugar reading of 85, which I am rather chuffed over. Also, pressing 75 lbs. in each hand is kind of hard. Just sayin’.