10302009

Looks like I’m back up to 220 lbs. (100 kg). Hopefully that’s just water retention from the Epistane and/or increased carbs I’ve been playing around with.

Thursday, 29 October 2009

Box squats:
Bar (45 lbs./20 kg) 3 x 10
135 lbs. (61 kg) 8 x 2

Pullthroughs (pulldown machine):
50 lbs. (23 kg) 1 x 10
80 lbs. (36 kg) 3 x 6

Leg press:
320 lbs. (145 kg) 1 x 10
410 lbs. (186 kg) 1 x 6
460 lbs. (209 kg) 1 x 6
505 lbs. (229 kg) 1 x 4, pause, 1 x 2

Leg curls:
80 lbs. (36 kg) 1 x 10
100 lbs. (45 kg) 3 x 6

DB sidebends:
80 lbs. (36 kg) 1 x 10
90 lbs. (41 kg) 2 x 10

Elliptical, 10 minutes steady-state, 5 HIIT

Comments: I need to get some better shoes than the Chucks for the pullthroughs if I’m gonna do them with the pulldown machine. Form took a hit trying not to slide around, ergo so did weight.

Wednesday, 28 October 2009

Board presses (3 boards):
Bar (45 lbs./20 kg) 1 x 15
95 lbs. (43 kg) 1 x 10
135 lbs. (61 kg) 1 x 10
225 lbs. (102 kg) 1 x 3
245 lbs. (111 kg) 1 x 1
275 lbs. (125 kg) 1 x 1
300 lbs. (136 kg) 1 x 1

Tate presses:
35s (16 kg) 4 x 10

Bent-over rows:
135 lbs. (61 kg) 1 x 10
185 lbs. (84 kg) 3 x 8

Seated DB cleans:
20s (9 kg) 4 x 10

Triceps pressdowns (v-bar)
100 lbs. (45 kg) 4 x 15

15 minutes elliptical, steady-state

Comments: Felt like shit initially, and the last board press took the rest out of me. Rest of the workout was just awful, and still feeling “oogy” even now, more than 2 hours afterward. Blech, I say.

Monday, 26 October 2009

Rack pulls:
135 lbs. (61 kg) 3 x 10
225 lbs. (102 kg) 3 x 3
315 lbs. (143 kg) 1 x 1
325 lbs. (147 kg) 1 x 1
335 lbs. (152 kg) 1 x 1

Leg curls:
90 lbs. (41 kg) 1 x 8
100 lbs. (45 kg) 1 x 6
110 lbs. (50 kg) 2 x 6

DB sidebends:
60 lbs. (27 kg) 1 x 10
70 lbs. (32 kg) 1 x 10
90 lbs. (41 kg) 1 x 8

Lying leg raises:
3 x 10

Hyperextensions:
1 x 10
10 lbs. (5 kg) 1 x 10
25 lbs. (11 kg) 1 x 10

20 minutes steady-state elliptical

Comments: The 335 rack pull felt surprisingly easy, but I decided to play it safe what with this being the first week back into the heavy stuff. Grip was a limiting factor with the sidebends; gonna have to work on that. And again played it safe with the hyperextensions because they’re supposed to be a restorative/accessory exercise and not to develop much strength.

All in all, it was fun to be back.

10172009

1) Turns out Dad has, in addition to having a misshapen valve in his heart, an ENLARGED heart. He’s off to see a cardiologist later this week to decide the course of action.

2) On a less-important note, my Unemployment monetary assistance hasn’t yet been paid, so I get to go to the Department of Labour Monday to see what’s gone wrong. I’m hoping that, were my claim refused, I would have been notified directly, right?

3) Also Monday, starting the Westside. My joints request your prayers and well-wishes.

10092009

1) I’ll start keeping an actual log again the week after next; taking next week off to recouperate and try to decide on a fucking program. I’m thinking either Westside or 5/3/1 (it’s new, so of course I wanna jump on this bandwagon).

2) Even though it’s probably ultimately for the best and I should probably block it from my mind and move on, I can’t help but dwell on the firing situation and GET MORE AND MORE FUCKING PISSED OFF THE MORE I THINK ABOUT IT. GODDAMN IT, et cetera.

3) Totally lost my train of thought. That’ll teach me to switch tabs in the middle of updating.

09302009

No video of the weights, but I finish off my upper body workout with some chinups, pullups, and dips. Pretty bad form, but keep in mind that this was AFTER the lifting, so I was pretty damn wiped out,. Also keep in mind that I weigh 210 lbs. (95 kg), so I’m not some scrawny pullup machine.