lifting day

squat 5x5 95,155,185,205,230

bench 5x5 95,135,165,185,200

row 5x5 45,95,135,165,185 this was freaking hard

hypers 2x10 with a 35

incline sit ups 2x10 with a 25

oblique medicine ball with a 12lbs medicine ball 2x14

hopefully I can find someone to play racquetball with tonight

yesterday rode the exercise bike then swam laps for 20 minutes
lifted today

squat 5x5 45,135,165,185,185

OH press 4x5 75,95,115,135(push press for 135)

dead lifts 4x5 205,255,290,315 woohoo 3 plates for something!

incline situps 3x10 with a 25

lifted yesterday rested today

squat 4x5 135,165,185,205 1x3 235 1x8 185

bench 4x5 95,135,155,185 1x3 205 1x8 155

row 4x5 45,115,145,165 1x3 190 1x8 145

dips 3x8 with a 35 pound plate

dumbbell curls doing drop sets 3x5 with 50 pound dumbbells immediately followed by as many reps as possible with 30 pound dumbbells

then 3x10 close grip decline bench at 135

lifted today, don't know if I will get much cardio this week though since I have tons of school work and also have to work more then usual.

squat 5x5 135,155,185,205,235

bench 5x5 95,135,155,185,205

row 5x5 45,115,145,170,190

2x10 hypers 45,35

2x10 incline situps 25

2x14 medicine ball oblique throws with a 12 lb ball

lifted and played racquetball today

squat 5x5 45,135,155,185,185

OH press 4x5 75,95,115,140push press

dead lift 5x5 205,245,275,300,325

3x10 incline sit ups with a 25 not really that close to being able to move up on these. I still can't keep good form and get my reps.

lifted today and I felt great

squat 4x5 135,165,195,215 1x3 240 1x8 185 I only did 4 because I felt what I would call an explosion of pain in my knee and I didn't want to F it up. It felt fine right after though.

bench 4x5 45,135,165,185 1x3 210 1x1 230 (Just had to try) 1x8 165

row 4x5 45,135,155,175 1x3 195 1x8 145

dips with a 45 pound plate the goal was 20 reps it took me 5 sets

drop sets for curls set one was with 50 pound dumbbells dropping to 25 pounds set 2 was 45 dropping to 25 and set 3 was 45 dropping to 20. I don't care what everyone on this site thinks but getting a pump once a week is fun.

3x8 of standing over head tricept extensions, 60,70,70 only 4 reps on the last set

lifted today and felt still sore and tired especially during squats

squats 5x5 135,165,195,215,240

bench 5x5 95,135,165,185,210 only 4 reps

rows 5x5 95,135,155,175,195 last couple reps at 195 were sloppy

hypers 2x10 45,35

incline sit ups 2x10 25,25

glad I'm going to get a break next week when I go on vacation.

last work out till 5/18 since ill be on a cruise to Mexico probably going to drink heavily and eat bad but I feel like I need a break so at least I will get one. Did a improvised workout today because I felt like it.

5x5 dumb bell bench press 55's,65's, 75's,85's,95's only 2 at 95 it was harder then I thought.

5x5 dead lifts 225,255,275,305,335

3x10 OH squats 45,45,45

2x10 pull ups

2x10 incline sit ups 25,25

Ok first work out back yesterday after getting done with my cruise. Flew in Monday and lifted Tuesday afternoon. Felt terrible the difficulty of trying to squat while you still have sea legs can not be over stated I hoped the world stops rocking soon.

5x5 squat 135,165,195,215 quit after first rep due to almost falling over

5x5 bench 45,135,165,185,210

4x5 row 135,135,185,185

2x10 hypers 35,35 almost puked after this cause the world was shaking so much

3x10 incline situps 25,25,25

1x14 oblique ball throw

I feel more sick on land then I ever felt on the boat its very weird.

hey how's that going? I've thought about doing the same with the exception of protein shake, but I think the main problem would be PWO nutrition. What do you do after lifting to get the carbs you need since you don't eat any starches? That'd be a hell of a lot of veggies!

After I lift I just try to eat a regular meal. I don't use a pwo shake or anything. Giving up the processed carbs was surprisingly easy for me. If you wanted to have carbs post work out I'm sure it's fine.

Lifted today and felt a lot better then Tuesday but still suffering the effects of my trip somewhat.

4x5 squat 45,135,185,185

4x5 OH press 75,95,115,135 push press

4x5 dead lift 205,255,285,315

Incline sit ups 3x10 with a 25 moving up in this exercise is hard. Keeping good form for all 10 reps is very difficult and I don't think i have done it yet.

ah. I do the same except for protein shake, and lots of rice and whole grain pasta post workout. first it was tough to get >50% of a huge carb intake from veggies and fruit but i've learned some methods to make it reasonable and sometimes enjoyable. One thing I've been doing is blending carrots with various fruits and veggies, more fruit earlier in the day and more veggies later, gets in a ton of quality carbs and nutrients and doesn't taste bad as a smoothie.

OH squats are great, I actually started those with a broomstick and progressed to the bar when my positions were good enough to squat the broomstick to rock bottom, lol. Those are some strong deadlifts and rows, keep it up, looking solid man.

-Jeff

Yep fruits in the morning veggies from there on out with my meals is pretty much what I have been doing. Thanks for the props on the lifts.

Friday I played raquetball for 2 hours. Saturday I lifted.

Squats 4x5 135,165,195,215 1x3 245 1x8 195

Bench 4x5 45,135,165,185 1x3 215 failed after 2 1x8 165

Row 4x5 45,135,165,185 1x3 200 failed after 2 1x8 165

Dips with a 45 pound weight attached 20 reps in 4 sets

drop sets for dumbbell curls 45 dropping to 25 for three sets

OH triceps extensions 3x8 all with a 70 pound dumbell

It looks like I'm probably going to have to reset my bench and row pretty soon here unless I somehow find 3 extra reps for each of them on Tuesday.

Lifted and played raquetball today.

Squats 5x5 135,165,195,215,245 only got 3

Bench 5x5 135,155,175,195,215 only got 4

Row 5x5 115,145,165,185,200

Then did some hanging leg raises and knee up pull ups or whatever they are called

raquetball again yesterday which left me with a limp in my ankle and a shoulder that hurt.
lifted today

Goblet Squats 4x5 65,85,95,95

Clean and Press 4x5 75,105,125,135

Dead lifts 4x5 225,255,285,315 wanted to get 335 or 345 today but my ankle was affecting me.

no abs today

lifted yesterday and got some reps I wasn't sure I would get

Squats 4x5 135,165,195,225 1x3 250 1x8 195

Bench 4x5 45,135,165,195 1x3 220 1x8 165

Row 3x5 135,165,185 1x3 205 1x8 165 I might reset this my form is starting to slip and it's so easy to cheat and get reps.

dips with a 45 wanted to get 20 reps in 3 sets but I only got 19 hopefully next week

drop sets for dumbbell curls using 50's dropping to 25's

OH tricep extensions 3x8 70,75,75

lifted today might do some cardio later

Squats 5x5 135,165,185,215,245 quit after 3 because I knew my form was about to fall apart reseting to 225 for my triple on Saturday

Bench 5x5 135,155,175,195,215

rows 5x5 95,115,135,165,185 felt super easy after reseting

3 sets of hanging leg raises till failure followed by 2 sets of knee up pull ups getting 8,6

2x10 hypers 45,45

out of curiosity - what do these numbers mean on the erg? What are you doing? are you doing 5 min on, 5 min rest or something else?

Haha, you're probably not leveling. Rows refers to the barbell movement (bent-over rows, pendlay rows, etc), not a rowing machine/erg.

hahaha yep, not a level. clearly, i wasn't thinking.

never mind my spam than.

lifted today gonna get some cardio in after class tonight. Used flat footed shoes for the first time today and it felt good.

4x5 squats 135,155,185,185

4x5 strict OH press 95,105,125,125 wanted to go higher but taking all the push pressing out was harder then I thought it would be.

5x5 dead lifts 205,245,275,305,335

2x10 incline situps with a 25

2 sets of oblique an drill with a 20lb medicine ball

Felt great in the gym today, lifted then played raquetball. Only bad part is my ankle is still sore.

Squat 3x5 135,165,195 1x3 225 1x8 185

bench 3x5 135,165,195 1x3 225 (jumped here in hopes of 5 at 220 on tuesday) 1x8 175

row 3x5 115,135,165 1x3 190 1x8 155 my form felt much better im glad i reset.

dips with a 45 21 reps in 3 sets

barbell curls 2x1 95,115 3x10 drop sets 75,65,45

OH tricep extensions 3x8 75,80,85

Lifted today and I am gonna go run 100 meter intervals in a little bit. First time doing intervals since spring break and the first time we can really run outside this year, will be nice running on a 400m track instead of 200.

Bench 5x5 135,155,175,195,220

Row 5x5 95,115,135,165,190

Squat 5x5 goblet squats with a 95 pound dumbbell for all 5. Wanted to do normal squats but the rack was never open.

Knee up pull ups 8,7 then I tried L pull ups and managed maybe 2

hypers with a 45 8,6

Tuesday we decided we were gonna step our intensity and do cardio 6 times a week on top of lifting 3 times a week. So Tuesday night we ran probably a mile and a half hill loop and it was harder then it should have been. Wednesday night we went to the track and ran 100m intervals, 100m at full sprint followed by 100m walking. I lost track but we probably did like 6-7 laps it was really hard.