Thursday, July 31, 2008

Lower at 5 Seasons

Yesterday I made a point to get enough sleep. I am slowly getting it under control. This morning's session went ok:


Front Squats: 5 x 45, 65, 95, 95, 95, 95
Deadlifts: 5 x 135, 185; 3 x 205, 205, 205
Single Dumbbell Deadlifts: 5/5 x 50, 60, 70, 70
Side Bends: 8/8 x 75, 75
Foam Roller and Stretch


My back felt a little iffy on the deadlifts, so I opted not to push hard. The dumbbell deadlifts are a new exercise for me, the impact could be interesting. I did side bends on impulse, since there was a 75lb barbell sitting out someone left loaded.


My food is going well. Yesterday and today were essentially the same as Monday. Body weight was 161.3 this morning.

Tuesday, July 29, 2008

Upper at 5 Seasons

Last night I made a point to turn off the video games by 9pm. I am getting there. Today I opted to keep the weights a little lighter:


Overhead Press: 5 x 45, 65, 85, 85, 85; 4 x 85
Seated Row: 5 x 70, 90, 100, 100, 100
Pulldown: 5 x 50, 50, 50, 50
Ab Board: 10 x BW, BW
Foam Roller and Stretching


I skipped horizontal pressing. My shoulders feel great without it.

My food today was identical to yesterday. It makes tracking easy!

Monday, July 28, 2008

Lower at 5 Seasons

This morning I woke before my alarm and felt well rested, but my workout did not reflect it:


Warm Up - 5 Minutes on Elliptical
Front Squats - 5 x 45, 65, 95; 4 x 115, 115, 115; 3 x 115
Deadlifts - 5 x 45, 185, 185, 185
Foam Roller and Stretch


I gassed out early and decided it was best not to push ahead with the accessory work. I am going to experiment with pushing my front squats hard on Mondays, deadlifts on Thursdays. I think taking them both to the limit in the same session twice a week may be holding me back. Interestingly, my glutes were sore from the thick dumbbell deadlifts yesterday. I'll do those again.


I've decided to put in a two week push to get my body weight down under 160. I'll track calories, fiber, and protein. My goal is to eat under 2000 calories, over 25 grams of fiber, and over 125 grams of protein each day. This will require me to forgoe video games and adopt a slightly anti-social eating pattern (limited eating out), but I can accommodate it now.

Today I had 2000 calories, 40 grams of fiber, and 140 grams of protein. The day broke down like this:

Time - Food - Calories.Fiber.Protein

05:30 AM
- Yogurt - 150.1.8
08:00 AM - PB Sandwich and Shake - 600.13.44
10:00 AM - Strawberries - 50.3.1
11:30 AM - Cottage Cheese, Crackers, Carrots - 490.7.33
04:30 PM - Shake - 110.0.24
06:30 PM - Pasta, Broccoli, Cheese - 600.16.30

I won't log the details every day, but I will track a total I may post.

Sunday, July 27, 2008

Grip at Home

I continue to choose video games over sleep. That cost me Saturday's stability training. This morning I opted for a grip workout:

Grippers: Reps with #T, #1, and BBSA
2.5" Dumbell: Deadlifts up through 70lbs
Bomb: Singles up through 61lbs
Block Weights: Deadlifts with 25lbs
Play around with plate curls and plate wrist curls

I need to get my sleep under control if I am to progress. I have lost ground on the grip work.

Friday, July 25, 2008

Upper at 5 Seasons

Thanks to my inability to turn off the video games, I was not well prepared for today's session. Running on six hours of sleep, I did the following:

Overhead Press: 5 x 45, 65, 85; 3 x 95, 2x95, 2x95
Seated Row: 5 x 70, 90, 110, 100, 100
Pulldown: 8 x 50, 70, 50, 50
Dumbell Renegade Row: 5/5 x 20lbs
Ab Board: 10 x BW, BW
Foam Roller and Stretch

It's hard to say whether lack of sleep or yesterday's good workout lead to my weakness today. There is always next time. I think the new pulldown machine will be very good for my issue with lower trap activation. The renegade rows with dumbbells were a bust. Too much tension is required to stabilize myself on the round dumbell, opposed effort to actually row the weight.

I'll probably train grip and kettlebells at home tomorrow.

Thursday, July 24, 2008

Lower at 5 Seasons

Today's session was a good one. Although I did not get enough sleep last night, the rest earlier this week served me well. I did:


Front Squats: 5 x 45, 65, 95; 4 x 115, 115; 3 x 115, 115
Deadlifts: 5 x 135, 185, 205, 205
High Step Ups: 5/5 x BW, 15, 25, 25
Side Bends: 8/8 x 45, 65, 65
45 Degree Back Extensions: 8 x BW, 25lbs
Foam Roller and Stretching


The front squats and deadlifts are as heavy as I've done at this gym.


I gained more insight into the pain that caused me to take it easy earlier this week. I think it is actually my left obliques being irritated by the high step ups. I am going to slow them down, drop the weight, and focus on strict form. Previously I was exploding into the movement. I will also do side bends more frequently to bring up what must be a weak area.

Tuesday, July 22, 2008

Upper at 5 Seasons

This morning I was well rested, but resisted the temptation to lift full bore. Better to follow my plan and over-recover than to burn out. I did:


Overhead Dumbbell Press: 5 x 30, 30, 30, 30
Pulldowns (new machine): 8 x 50, 50, 50, 50
Seated Rows: 5 x 70, 70, 70, 70
Dumbbell Incline  Press: 5 x 30, 30, 30, 30
Dumbbell Snatch: 5/5 x 20
Bird Dog: 8/8 x BW, BW
Foam roller and stretching


It was all quite easy. The new pulldown machine is much better. Dumbell snatches did not feel good on my right shoulder, so I kept them to one set. I looked around for other equipment to play with, but nothing struck my fancy. I will try renegade rows with the dumbbells in the near future.

Monday, July 21, 2008

Lower at 5 Seasons

Today was scheduled as a down workout. Good thing, because I had a difficult time falling asleep and am extremely tired. The session went like this:

Warm Up - 5 Minutes on Elliptical
Front Squats - 5 x 45, 65, 65, 65, 65
Deadlifts - 5 x 135, 135, 135, 135
Get Up Sit Ups - 8/8 x 20, 20
Seated Calf Raises - 10 x 45, 45
Ab Board - 10, 10
Bird Digs - 8/8 x BW, BW
Single Leg Bridges - 5/5 x BW, BW
Windmills - 5/5 x 5lbs, 5lbs
Assorted stretching

My body feels beat up. I need to sleep better and plan on doing less in my days.

Saturday, July 19, 2008

Free Day at Home

Today's session was a good one. I pushed it into the early evening, since lunch was stuffed pizza and cake. After a nap, I felt strong. I did the following:

Grippers: 8/8 x T; 5/5 x #1; 3/3 x BBSA, BBSA, BBSA
One Arm Kettlebell Swings: 5/5 x 12k, 16k, 20k, 24k
Kettlebell Snatches: 5/5 x 16k, 20k, 24k; 3/3 x 28k; 1/1 x 32k; 1 / Miss x 36k (PR)
Kettlebell Cleans: 3/3 x 36k
Kettlebell Overhead Walks: 50ft/50ft x 24k, 24k
Renegade Rows: 5/5 x 20k, 20k
Singles with 30lb blob

I am extremely please with the demystification of my 36k kettlebell. This is the first time I've ever gotten 80lbs overhead with one arm. I did it righty and almost had it lefty. Now that I know I have, it is only a matter of time before I always can. Even better, at 162, I am only a few lbs away from the kettlebell being half my weight.

The stability work with overhead walks and renegade rows is very good for me. There is a muscle in my left lower / mid back that is feeling overworked right now. I think it is a compensation from my tendency to not fire the right hip properly. I have been focusing on contracting my abs at the bottom of forceful movements, but it is not a substitute for stability work like this.

Block weight work was weak today, earlier exercises did me in. I handled the heat surprisingly well.

Friday, July 18, 2008

Upper at 5 Seasons

Forget to post this one on Friday, updating it now:

I am very tired today. The week has caught up with me.


Overhead Press - 5 x 45, 65, 4 x 95, 3 x 95, 95, 95
Seated Row - 5 x 70, 90, 110, 110, 110
Pulldown - 5 x 8, 9, 10, 10, 10
Incline Dumbbell Press - 5 x 35, 45
Dumbell Row - 5/5 x 45, 55
Ab Board - 10 x BW, BW
Stretch and Foam Roller


I am going to switch up my pulling exercises on Tuesday. There is a plate loaded pulldown I'd like to try. I may also work dumbell snatches in. The incline dumbbell presses were tweaking my shoulder a little this morning, so I took it easy on them.


Despite feeling leaner, body weight is holding steady at 162.

Thursday, July 17, 2008

Lower at 5 Seasons

This morning I was tired, arrived at the gym a little late, and the power racks were both occupied. The people using them were squatting, which I was happy and surprised to see. It did mess with me a bit, since I had to clean the barbell for my front squats.

Warm Up - Elliptical 5 Minutes
Front Squat - 5 x 45, 65, 95; 3 x 115, 115, 115
Deadlift - 5 x 135, 185, 185, 185
High Step Up - 5/5 x BW, 20, 25, 25lbs
Barbell Side Bend - 8/8 x 45, 65, 65
Stretch for 15 minutes

Given my low energy level and the caloric deficit I've been running most of the week, the session went fairly well. I am ready for some extra rest.

Tuesday, July 15, 2008

Upper at 5 Seasons

This morning I felt tired, due to staying up too late last night. Someone needs to lift the weights though. I did:

Warm Up - 5 minutes on elliptical
Overhead Press - 5 x 45, 65, 85; 4 x 95; 3 x 95; 2 x 95
Seated Row - 5 x 90, 110, 110, 110
Pulldown - 5 x 8, 9, 10, 10
Incline Dumbell Press - 5 x 35, 45, 50, 50
Turkish Get Ups - 3/3 x 35lbs

I might have done another work set on the pulldowns and dumbell presses, but I cannot remember for sure. I threw a push press on to the end of the last two sets of overhead presses. After lifting, I stretched and used the foam roller for about 15 minutes.

I manged to avoid the left over chips and cookies at work today. Since they bring in lunch three times a week, I am growing accustomed to constant availability of free food. It makes ignoring the junk easier.

Monday, July 14, 2008

Lower at 5 Seasons

Today I was rested and did the following:

Warm Up - Elliptical for 5 Minutes
Front Squat - 5 x BW, 45lbs, 65, 95; 3 x 115, 115, 115
Deadlift - 5 x 135lbs, 185, 195, 185
High Step Ups - 5/5 x BW, 15lbs, 20, 20
Ab Board at 2 - 10 x BW; 8 x 2.5lbs
Stretch and Foam Roller

I still have a hard time with deadlifting in early morning, especially without bumper plates. That, coupled with the tear in my hand from the snatch test, held me back a bit. Everything else went fairly well.

I was very busy at work and ate very clean as a result.

Saturday, July 12, 2008

Free Day at Home

Today I had the opportunity to lift in my garage gym, during a storm. Adding heat and high humidity to the session definitely took something out of me. I did light kettlebell swings, presses, and snatches to warm up, along with a few triples on my grippers. Then I went for a 10 minute snatch test on my 24k kettlebell. I only got 74, which is 8 short of my PR. Once I recovered, I did a little work with the block weights.

I am still feeling out how these garage sessions should work. I need to take advantage of my opportunity to train explosively, use the instability introduced by kettlebells, and stress my grip.

Body weight is holding steady at 162, possibly a little under.

Friday, July 11, 2008

Upper at 5 Seasons

Today I did overhead press, seated rows, pulldowns, and incline dumbell press. After lifting I stretched and spent a few minutes trying to play basketball. I am humorously bad at it.

Tomorrow I plan to train grip and use my kettlebells. Whether I follow through remains to be seen.

Thursday, July 10, 2008

Lower at 5 Seasons

Today I did deadlifts, front squats, 45 degree back extensions, get up sit ups, side bends, and the ab board. Due to lack of sleep, I went with triples on the deadlifts and front squats. My workout was lower intensity than usual. I also spent extra time using the foam roller and stretching.

I expect lack of sleep to be a problem tomorrow as well. I am still learning to go to bed.

Tuesday, July 8, 2008

Upper at 5 Seasons

I was rushed this morning, due to a failure to set my alarm. I still arrived at the gym on time, but my weights were down. During the workout I did overhead presses, seated rows, pulldowns, incline dumbbell presses, and Turkish getups. After I stretched, but skipped the foam roller.

I managed to avoid the leftover meeting cookies, chips, and sandwiches at work today. The leftover salad I did have was excellent. Proper management of free food really is going to make or break my cutting program. My energy levels at work have begun to stabilize. I think I may be able to focus on eating strictly by next week.

Monday, July 7, 2008

Lower at 5 Seasons

Today I did deadlifts, front squats, high step ups, 45 degree back extensions, get up sit ups, and the ab board. Afterwards I stretched and used the foam roller. I am working pretty hard now.

My nutrition is on and off. Some days I eat very well, others I eat out multiple times. Sunday I weighed in at 162, which is the lowest I've been at since returning to work. I am building healthy patterns and managed to avoid the donuts that were brought in today.

Friday, July 4, 2008

Upper at Home

Today I had the opportunity to lift in my home gym. I did kettlebell snatches, presses, and renegade rows. All exercises were done with moderate intensity. Following the kettlebells I did some braced bending isos, rolling handle lifts, and lost a hard fought battle with a phone book. I have not trained grip since the contest two weeks ago. It shows.

Originally I planned to bike to the gym for yoga today, but I am exhausted. I slept 9 hours last night and fell asleep for another hour after my workout. The stress of two weekend trips coupled with starting a new job has finally caught up with me.  Given the opportunity to relax, my body is finally letting me know how tired it is. I hope to be fully recuperated by Monday.

Thursday, July 3, 2008

Lower at 5 Seasons

Today I did deadlifts, front squats, high step ups, side bends, incline sit ups, and 45 degree hyper extensions. The first 3 exercises were done with higher intensity. The last 3 were done with moderate intensity. Following the weights I stretched and used the foam roller.

Tomorrow I have no work. I'll either bike to the gym for yoga and weights, or I'll lift at home. It depends when I wake up and how my energy levels are. The past two weeks have been extremely draining. I am very ready for the long weekend.

Tuesday, July 1, 2008

Upper at 5 Seasons

This morning I did overhead press, machine rolls, pulldowns, incline dumbbell press, Turkish get ups, and one arm dumbbell rows.  All exercises were done with moderate weight and relatively short rest periods. After lifting I spent 15 minutes doing mobility work. I really enjoy that the club makes foam rollers available.

Today I finally ate the lunch I brought on my first day of work. I also skipped the large basket of desserts from Corner Bakery. After all these years eating healthy, I still find it very hard to pass up free food.