Waterwolves Getting High and Ripped Log
Join Date: Apr 2008
Posts: 11,557
Bench
95X3X2
135X3X3
205X5
220X3
235X1
Flys
130X12X3
HIIT
10 min warm up
Five 1 min sprints @ 12.2 with 1 min walk in between
I didn't have a lot of time but i need to start running more. Just feel better when I do. Landed the other I wanted so I'm switching jobs one more time but it's a 6-4 mon-fri job so I'll def be able to get in a rythm once I get settled in. Hire date is tenitively set for July 6th. I have a few more hurdles to get through but I don't see any issues. Literally double the money so I can't wait to get started.
Last edited by waterwolves; 05-24-2015 at 10:26 AM.
Join Date: Apr 2008
Posts: 11,557
DL
135X8
225X8X2
315X6
345X3
365X3
375X3
Wide grip lat pulls
50X8
60X6
70X5X2
DB Rows
70X6
95X5
105X5
Cable rows
160X6
180X6
200X6
HIIT
10 min warm up jog @ 6.6
Five 1 min sprints @ 12.6 with 1 min walk in between
Join Date: Apr 2008
Posts: 11,557
Bench
45X3
95X3X2
135X3X2
185X3
205X5
215X3
225X4- I'm heavy right now so it's probably that.
Incline Bench
155X3
175X5
185X3
200X1
Flys
130X12X3
Face Pulls
42X75
Weighed in at a fat 192 pounds lolol. I have not had time to keep on top of my eating. Lots of fast food and coffee. Another month or two and I should be fully settled in. Then I'll get back on track and get my weight back down below 180 if I can.
Join Date: Apr 2011
Posts: 13,180
Some real numbers in this bitch. Nice
Join Date: Apr 2008
Posts: 11,557
Join Date: Apr 2008
Posts: 11,557
Squats
45X3
135X3X3
225X3
250X5
275X3
300X1- Good form all the way down. I will probably go up to 315 again next week.
DL
225X3X3
315X5X2
365X3
385X1- This felt very heavy. I'm thinking because I squatted before DL. Still got it up and had what I felt was good form.
Join Date: Apr 2008
Posts: 11,557
OHP
45X3X3
95X6X3- experiencing some yucky pain in my right shoulder where my collar bone meets the outside of my shoulder. Had to stop.
incline bench
135X3X2
155X3
175X5
185X3
205X1 - same pain but milder
face pulls
42X75
My shoulder has been hurting a little for a while. I'd like to roll it but I can't get to it. I don't like it because it seems to be where stuff connects and it seems yuckier than a muscle strain.
Got in the gym 3 times this week. First time in a month I think. Pretty happy about that.
Join Date: Apr 2008
Posts: 11,557
DL
135X6X3
225X6X3
315X6X3
DB Rows
90X6X3
wide grip lat pulls
70X6X3
Tired today. Still better than doing nothing. Cheers!
Join Date: Apr 2008
Posts: 11,557
Bench
45X3
95X3X3
135X3X2
205X5
225X3
240X1
Flys
130X12X3
Face pulls
42X75
No time today for anything else. Going to bench 250 soon though. 240 went up easy.
Join Date: Apr 2008
Posts: 11,557
Squats
45X3X2
135X3X3
225X5
255X5
275X3X2- felt good and I even paused at the bottom on these.
DL
225X6
315X6X2
335X6X2 -
Can't wait to get to a good day shift where I can get back into a groove and see if I can DL 500.
I ran into a little snag with the background check but everything looks good now according to HR. She is going to tell me when I can give my 2 week notice at my current job next week. July 6th is still the official first day according to her.
I'm officially done with women for a while. They are all crazy if they are still single when you get to my age and I'm not into married women. fml
Join Date: Apr 2008
Posts: 11,557
Bench
45X3
95X3
135X3X3
205X5
225X3
245X1
Flys
130X12X3
Face Pulls
42X75
Ran for 21 minutes at an easy pace.
Shoulder still hurts so I skipped incline bench. The run felt great.
Join Date: Apr 2008
Posts: 11,557
Moderate 20 min run before work. Legs tomorrow with a slow 25 min run.
Join Date: Apr 2008
Posts: 11,557
Cardio
2.5 mile run in 21 something
Squats
45X3
135X3X3
225X3
275X5
295X3
315X1
Standing Leg presses?
I did these with a narrow stance. I have no idea what I'm doing.
225X6
315X6
405X6
Hamstring curls
140X6X3
Legs are shredded but it felt good. I think i can get to 350 on my squats with time. Shoulder still feels a little icky. Not bad though. Fingers crossed.
Going to Lake mead for July 4th. Should be fun.
Join Date: Apr 2008
Posts: 11,557
2.25 mile run at a 9:40 pace. Legs/glutes are shredded from the leg workout yesterday so I just took it slow. Going to try and get up to build up to running 16 miles a week again.
Join Date: Apr 2008
Posts: 11,557
Bench
95X3X3
135X3X3
205X5X2
205X6- shoulder still feels yucky
Flys
130X12X3
Cardio
3 mile run in 25:51
Join Date: Apr 2008
Posts: 11,557
5k run in 29:33
No weights today. Shoulder is starting to slowly feel better. My weight is coming down and I've been feeling better as soon as a started running regularly. Should be sub 180 in a month at this rate.
Join Date: Apr 2008
Posts: 11,557
Bench
45X3
95X3X3
135X3X3
205X6
210X6
210X8 - So this is what it feels like to workout with a full nights rest.
Flys
130X12X3
Head bangers
45X3X3
85X6X3
SS with
Inside grip presses
45X3X3
85X8X3
Face pulls
42X75
Cardio
4 mile run - 36:28
Join Date: Apr 2008
Posts: 11,557
Bench
45X3
95X3X2
135X3X2
205X6
210X6X2
Flys
130X12X4
Head bangers
45X3X2
85X6X3
SS
Inside grip presses
45X3X2
85X6X3
Cardio
3 mile run - 23:19
Join Date: Apr 2008
Posts: 11,557
Squats
45X3
135X3X3
225X3
275X5
295X3
315X1- I didn't go low enough on this single
Hamstring curls
110X6
125X6
140X6
Cardio
3.25 mile recovery run - 30:00
Here we go. Plenty of sleep from now on.
Join Date: Apr 2008
Posts: 11,557
HIIT
10 min warm up
Five 1 min sprints @ 5:51 pace - not fast enough
Five 30 sec sprints @ 4:17 pace - not long enough
3.25 miles - 30:09
I'm just getting back into this but I need to up the intensity if i want to get any benefits from these type of workouts. Should have ran the 1 min sprints at 5:00 even and the the 4:17 pace sprints should have been done for at least 40 seconds. Oh well. I'll get back to that level soon hopefully.
Join Date: Apr 2008
Posts: 11,557
Two runs while on vacation so far.
5k - 23:50
And
5 miles - 43:46
The wright room isn't very good here so I just did 100 push ups and i start my early lifting routine Monday.
Join Date: Apr 2008
Posts: 11,557
Mon
Bench
45X3
95X3X3
135X3X3
205X5
220X3
235X1
Head bangers
55X3X3
75X6X3
SS
Inside grip presses
55X3X3
75X12X3
HIIT
5 min warm up
Eight 1 min sprints @ 11.1-12.1
Tue
4.25 mile run in 42 something
Wed
Squats
45X3X2
135X3X3
225X3X2
275X5
295X3
315X1 - felt easier time to move up
DL
225X8
315X5
365X3 - felt heavy
365X2 - ran out of gas
Cardio
2.21 miles - 20:00
Starting to get used to getting up at 4 am. The new job is going to be a serious challenge. It's energizing right now. Hopefully it stays that way. Life is good. Time to start increasing my weight if i can.