warmup

eased off the erg this time. was going to bike for 5 mins, then as it got close to that point decided to just go for 2km. took about 5:30. pretty chill warmup.

squat

the 2 free squat racks were in use. warmed up with the tracked ones. after the warmup they were still being used so went to bench.

bench
shoulder felt pretty good.
2x5x170; 1x4x170.

back to squat
the rest between warmups must've done good. did a few light warmups again, then
1x5x195; 1x5x205; 2x5x215 - i was feeling good so i felt like doing a 4th set.

press
2x5x110; 1x4x110. added 5 pounds - felt good!

pullups
50lb assistance - 3x5

abs
30 seconds of each of these followed by 30 second rest. did it twice.
front plank
side planks
mountain climber

7min 30s ab workout. felt really good.

went to physio this morning. say my shoulder is some posterior capsule tightness or something. I think that's what he said. wasn't really listening. gave a couple boring exercises to do. i should do them, but may or may not.

went to the gym this evening.

warmup
30 min squash game. wasn't very tiring at all. in this new squash league. basically trounced the opponent. decided to go for a workout after.

squats
1x5x205; 2x5x215

press
2x5x110; 1x5x100

bench
physio guy told me to only do half declines. don't push it past where it hurts. especially given that it hurts when just doing the bar, it made sense. half declines was really easy, and not sure how productive it is, but did:
3x5x185

assisted pullups - 30lb.
2x5; 1x6

think i'll go for a run tomorrow morning and do abs.

have my final exam ever tomorrow. feel pretty prepared for it so went to the gym tonight. did get the run in yesterday so felt like i needed to because i'll likely be out of commission this weekend.

warmup
5 min bike

squats
3x5x215 - felt ok, but i may actually lower weight next time to make sure i'm 100% satisfied with form.

press
3x5x110 - best it's ever felt. maybe do it one more time, then go up 5lb's.

bench
3x5x185 half declines - not sure how beneficial this is. it feels good for my stabilizer muscles on my arms, but not much for my chest. i need to find a better exercise to rotate in i think.

deadlift
3x5x215 - i feel i could probably up this to 235+. just want to make sure form is ok.

abs
30 seconds of each of these followed by 30 second rest. did it twice.
front plank
side planks
mountain climber

should be doing my physio activities as well, but haven't done any. just don't feel motivated to do them, but i really should. maybe tomorrow, but probably not since after the exam drinks will be had.

warmup
2km - 5:15

squats
3x5x225 - woooop! 2 plates per side.

press
3x5x115, 110, 105 - down 5lb's per set. i was exhausted.

bench - half decline - shoulder felt a bit better
3x5x185

pullups
50lb assistance x 5 - felt really easy
40lb x 5 - difficult
50 x 6

abs
30 seconds of each of these followed by 30 second rest. did it twice.

mountain climber
front plank
side planks

gym was packed today.

was just gonna run. started this interval thing, ran 2 miles in 14:30, and then the machine went into cool down. i was planning to run 4 miles or so, but when it went to cool down i just let it be and stopped.

squat racks were in use so i just did my own thing.

3x8x180 pec deck machine - felt good for the chest and didn't hurt my shoulder.

1x8x30 db curls - super easy, which felt good because before i struggled with 25's but doing 10 reps i guess.
2x6x35 - significantly more difficult but got it done.

just did those. i'm going out tonight so didn't have much time and the reason i chose those was for the pecs/biceps to look good. lol.

recovered from a couple days of celebrating finishing law school.

hit the gym today.

warmup
couple mins on the erg

squat
made a point to go lower today. watched the starting strength vid and wanted to focus more on form.
3x5x215

press
tried to focus more on form too. this muscle group definitely seems to take a while to progress at.
1x5x110
2x5x105

bench
shoulder felt pretty good today. wasn't too noticeable.
1x5x165
1x5x170
1x5x165

deadlift
1x5x225 - feel i can probably up this to 265+

abs
mountain climber, front plank, side planks - 30s of each, 30s break, x3

i need to get a new ab routine in. i really want to focus strongly on abs. need to run more/eat better as well.

warmup

2km bike: 5:44

squats
3x5x215 - was def tired. form was better but 2 days in a row is tiring.

bench
2x5x170
1x5x165

shoulder felt good. should be able to do 3 sets of 170, maybe 175 on sunday.

pullups
40x5 - hard
50x5 - easy
50x7 - good

press

skipped it. area was in use. wanted to hit the abs hard too.

abs

tried some stomach vacuums. feels weird. easy to do wherever/whenever i guess.

3 sets of...

crunches x 15
side crunches x 30 (15 per side)
jacknife x 5 (these killed me)
bottoms up x 15

maybe i should put what i eat in here too.

morning:

2 cups coffee
bowl of vector w/ almond milk

afternoon:

2 sausages
corn on cob

after gym:

protein shake w/ almond milk, orange juice, protein powder
pasta w/ can of tuna

probably will have some more sausages later.

3 mile run in 22 mins.

Ran in intervals, first 2/3 mile at 7.5, last 1/3 at 10.5. Considered going for a 4th mile but was sweating like a banshee and wanted to do some ab stuff.

abs

15 x side crunches each side
5 x jacknifes
15 x crunches
15 x bottoms up

x 3

16 x landmine 180's (russian twist)
10 x decline situps

x 2

warmup

3 min row

squat

3x5x215

press

3x5x110

bench

1x5x170; 2x5x165

chinups
30lb assistance, 5, 5, 7.

Feel like I'm not progressing much now. The first few weeks I was going up almost every time I went. Now I've levelled off, or sometimes go down.

I think I'm getting better with form. Especially with squats. My body definitely feels better and a lot tighter too so I'm happy with the way I look. Still want to improve a significant amount - namely the midsection, arms, and chest. I guess it will come with time. Need to eat healthier, and drink less.

Weight sticking around a steady 210 lbs. I think that's a fine weight at 6'4". Need to decrease beer belly/sides a bit and increase muscle. It should all even out I think.

I'm thinking off doing a 4-day cycle:

SS+abs/run/SS+abs/off

played squash yesterday. wish i did more than a quick easy game, but was hungover then had to watch hockey.

got up this morning and had an oats/berries/bananas breakfast. pretty good but i need to fine tune it, and get some protein and omega oils in there too.

warmup
5 min bike

bench
1x5x165; 2x5x170 - this felt good. pretty sure i can do 175 next time. first time i did bench first, but both squat racks were in use.

squat
thought i was doing 215, but then realized it was only 205.
3x5x205 - felt ok but not great. surprised that i did 225 a while ago, but i think it's because my form is a lot better/deeper now.

press
1x5x110; 2x5x105 - this exercise confuses me. hard to gain ground. i think my form is better now too.

deadlift

1x4x245 - my back definitely felt strong enough to do a 5th rep, but the bar was falling out of my hands so i just racked it.

abs

mountain climber
side planks
front plank

30 seconds each, no rest in between. 30s rest after doing all 4, then did it again, then again.

3rd set killed me and i was sweating like a banshee.

I want to stick to this routine...preferably even a little earlier. Got to the gym around 1030, would prefer to get there at 930. I also think I'm not as strong in the morning as I am at night. I've noticed that over my years of working out.

I also think I need to eat a lot better/more. I've had lots of days of not really eating. I need to have good protein filled meals if I want to increase the amount I can lift. My body definitely feels better, but the past few weeks I haven't noticed much improvement in weight. Maybe it's just improving form, and in time the weight will climb too.

run

7km outdoors - my pace is messed up. i go way too fast and get way too tired. probably walked 2km. not impressed. mind you i was also out last night and had a few wobbly pops.

looking forward to some more outdoor runs in the sun. gotta slow down though.

warmup
5 mins bike

bench
5x170
5x175
4x180

squat
2x5x215
1x7x205

press
3x5x110

db curls
2x8x35's; 1x6

the assisted pullup machine was broken so i opted for curls instead.

going out tonight for hopefully last time for a week so should have a good healthy week and hopefully hit the gym lots, eat well, and not drink.

warmup
5 mins bike

squat
2x5x215
1x8x215


press
3x5x110

bench
3x5x175

db curls
8x35's; 2x5x40's

abs
3 sets of: 15 x crunches; 8 x jacknifes; 15 x side crunches (each side); 15 x bottoms up

run

3 miles - 22 mins.

my pace is too fast. i want to be running 6 miles in sub-50, but just get exhausted. need a treadmill to help me pace, but running outdoors is so much better.

warmup
5 min bike

squat
2x5x215
1x8x220

bench
1x5x175
2x5x180

press
2x5x110
1x5x105

db curls
3x5x40

asst chinups
2x5x30lb asst
1x5x20lb asst

abs
3 x (jacknifes x 10, crunches x 15, bottoms up x 15, side crunches x 30)
tried the ab roller, probably was doing it wrong
3x10x10lb decline situp.

playing squash later tonight. hopefully the game is good.

Run

6.3km - 28 mins - felt really good. was pretty tired by the end but not that bad. going 8 or 9km next time.

played a round of golf yesterday. first time this year. shot 99 - woop! under 100 was ideal goal, under 105 was the realistic goal, so i'm happy.

played an hour of tennis this morning. also first time this year. felt good to be out there but my game definitely needs some work.

just got back from workout

warmup
6 min bike

bench
180x5; 180x4; 175x5

squat
215x2x5

press
115x3x5

assisted pullups
50x5 - really easy
40x2x5 - poor form. so much harder than 50.

abs
3x
15 crunches
30s stairclimbers
30s side planks
30s front planks

edit: just noticed i keep changing the format of my posts. going to try to keep it to weight x sets x reps.

was sweating a ton at the end. felt really good.

hopefully go for a run tomorrow morning.

been having this for breakfast the past few days: tastes fairly good and feels good. can't find goji berries, so just use regular frozen berries
http://www.sixpackfactory.com/the-ul...-six-pack-abs/

run

7.5km - 35 mins - timing may be a bit off, but it was +/- a minute or so.

cardio feels really good. legs are def tiring before my lungs. i used to always be good at running up hills, but even small little hills seem to really tire me now. probably mentally related.

may look into doing some interval sprinting my next run.

wasn't going to go to the gym today because i had stuff to do and it closes at 7, but then around 530 my roommate had some girl coming over so i decided to leave.

had to get a quick workout in.

warmup
couple mins of rowing

squat
205x1x5; 225x1x5; 225x1x7

press
110x3x5

bench
180x1x3 (died)
175x2x5

didn't have time for other stuff.

goal for tomorrow is to wake up early and go for a run and then workout before dinner.

morning run

did 4.3km in 19 minutes and got exhausted and started walking. i'm definitely more of an afternoon/evening activity guy, i think that had something to do with it. felt tired right near the start of the run.

walked about 500m,

then ran home the remaining 2km. stopped my timer when i started walking so not sure how long this took me. was dying near the end.

i guess i don't really care how long it took, just that i did it. need to improve. may go to the gym later but it closes at 6 because of the holiday and i have some stuff to do today.

having a bowl of fusili pasta w/ can of tuna, and a splash of alfredo garlic sauce. sauce probably not the best choice but i need something to flavor up the pasta/tuna.

had a bit of a gym lull. feel bad. life got in the way, but had a good time.

played squash tuesday night. was a really good, long game too.

gym today, didn't do squats because certain body parts hurt. mostly hit my baseline for most stuff, but felt good.

bench
175x3x5

press
110x3x5

deadlift
225x1x5 - still trying to figure out form. need to take a form vid.

db curls
40x3x5

abs

3x (15 crunches, 5 jacknifes, 30 side crunches, 10 bottoms up)
3x (16 landmines, 15x20 ab crunch? machine)

may stop doing abs after deadlift days. back was def noticeable during jacknifes and some of the other ab ex's.

wasn't going to go today because was SCOOPing and doing well but busted with A high flush vs a 2 card straight flush. had a top 50 stack 6 hours into the tourney and happened to be against the only guy at my table who could do any sort of damage to me.

got pissed and went to the gym. still can't squat

warmup
3 mins on bike. screw 5 mins.

press
115x3x5- best it's ever felt

bench
180x1x4; 175x2x5

asst pullups
5, 5, 6 @ 50

abs
3x
crunch x 15
jacknifes x 5
side crunches x 30
bottoms up x 10

2x
decline situp x 10
some cable twist thing that i dont know or care what it's called x 10 x 35lbs.

hoep to do squats next time i'm out.

warmup

1000m row - 3:30

bench
180x3x5. - didn't think i'd be able to get 5 for the 3rd set, but while resting a friend came by and started talking to me so I had an extra few minutes. was still hard for the 5th one.

db curls
40x3x5

press
115x1x5; 105x2x5 - form was lacking after first set. was exhausted. dropped 10lbs to focus on form.

assts chinups
3x5 @ 30

abs
3x
30s stairclimber, 30s side planks, 30s front planks, 30s rest

that was earlier today. going to play squash in a sec. hopefully it's a good match.

damn. haven't been in a week. jesus. been really busy studying for law bar exams. first exam was yesterday. had to play squash after it. didn't get much of a workout though. then got drunk. hit the gym today feeling hungover, but had to go.

warmup
5 mins bike

bench
175x1x5; 180x2x5 - best it's ever felt. hopefully do 3x5 next time, then up to 185!

squat
this did not feel good. haven't squatted in a while.
205x2x5; 185x2x5 - really focused on form for the 185 sets. need to get lower. will probably stay at that way until i feel comfortable with form.

press
115x3x5 - best it's ever felt. maybe a week rest is good.

was in a bit of a rush. decided to do abs instead of pullups.

abs
3x
15 crunches
30 side crunches
5 jacknifes