Workout 2/16/2011

Squats:
3x5x275lbs

Press:
3x5x105lbs

Rows:
3x5x155lbs

Workout 2/18/2011

Squats:
3x5x285lbs

Bench:
3x5x175lbs

Deadlifts:
1x5x305lbs

Felt really good today so decided to go for a bit bigger jumps on Bench and Deadlifts. Went up 20 on my Bench and 30 on Deads. Both felt solid. Squats are definitely getting heavy again, and will probably revert to 5lb increases from here on.

Edit: Weird thing was going on today with my squats. My right knee was caving rather badly. I corrected it, but had to really focus on keeping it pushed out to prevent it to cave again. I assume this is from some sort of muscle dominance that my body is reverting back to under the heavier load?

Workout 2/21/2011

Squats:
3x5x295lbs (+10)

Press:
3x5x115lbs (+10)

Rows:
3x5x165lbs (+10)

Everything felt great. Was planning to do just 290 for Squats, but apparently the 2.5lb plates have gone missing. So I figured I might as well go for 295. Wasn't easy, but wasn't soul-draining either. If the 2.5's still aren't around Wednesday I'll see how 305 goes.

Press was surprisingly easy after failing on 105 just a few workouts ago. Think it mostly has to do with a) Paying a lot more attention to form, and b) Everything else getting back to being close to where I was strength wise back in the late summer.

Rows were cake. Bring on Wednesday.

Workout 2/23/2011

Squats:
3x5x305lbs (+10)

Bench:
2x5x185lbs (+10
1x4x185lbs

Deadlifts:
1x5x325lbs (+20)

Everything is definitely getting heavy. Thinking about ordering my own 2.5lb plates, since the gyms were still MIA today. Will have to look into it.

i hate your squat progress.

whats your body weight situation? still 190?

Was 185ish last time I weighed in, so probably a little above that now.

F Canada, seriously. Gym was closed last Monday due to a snow storm. Was then sick Wednesday, went home Friday for Spring Break, then Gym was closed again this Monday due to another snow storm. So Finally got back in today.

Workout 3/10/2011

Squats:
3x5x295lbs

Press:
2x5x120lbs (+5)
1x4x120lbs

Rows:
3x5x175lbs

Went with a buddy of mine that was doing biceps today, and he was done before I even started the 2nd set of my Squats, so I kind of rushed my Press, which I think is why I failed the last set, as the first set was actually pretty easy, but then rushing the 2nd and 3rd made it kinda rough.

Squats were really easy, and probably should have re-done 305, or tried 310. But figured I'd be conservative after missing almost 2 weeks. Going to be aggressive and go for 315 on Saturday since I'm going to start a small pre-summer cut here soon, so want to get the most out of my lifts that I can before that.

Missed another month and a half due to lack of WIM. Also lost 5-10lbs in that time, probably mostly muscle -_-.

But alas, I'm back at it.

Workout 5/02/2011
Squats:
3x5x225lbs

Bench
3x5x155lbs

Rows:
3x5x145lbs


Workout 5/04/2011

Squats:
3x5x235lbs

Press:
2x5x115lbs
1x3x115

DL's:
1x5x245lbs

Trying to get my general eating habits back from completely **** to moderately decent, so far so good, but definitely need to up the protein and lessen everything else. I like the size I am now, but would prefer not being skinny-fat.

Damn bro. You seem to have great protential, don't squander it

Workout 5/9/2011

Missed Friday's workout, and apparently the gym in my home town closes at like 6pm on Saturdays (wtf). So Monday it was.

Squats:
3x5x245lbs

Bench:
3x5x165lbs

Rows:
3x5x145lbs

I decided to repeat the same weight with rows, as last time I felt my form was a bit iffy. Felt good this time. Squats and Bench were relatively easy.

Eating at a maintenance/slightly below maintenance for the time being with Summer coming up, but I'll probably turn that to a slight surplus once I start getting back to heavier weights. We shall see.

I know right? Making a point to get back on the bus this summer. Just gotta stop being a lazy bum and get to the gym and eat better.

Workout 5/16/2011

Squats:
3x5x245lbs

Press:
3x5x115lbs

Deads:
1x5x255lbs

Repeated the same weights as last time, goal for this week is to get to the gym more than once! Hoorah!

Workout 6/15/2011

Squats:
3x5x225lbs

Bench
3x5x155lbs

Deadlifts:
1x5x225lbs

So yea, obviously missed another month, etc etc. Not too beat up about it, was active over that time, lots of golfing, and not so much sitting around doing nothing (aside from at work).

I'm at about 170-175ish lbs right now, although one scale says 170, one says 180, so one is pretty off. Regardless, I like my current body weight, so I think this will be where I'll aim to hit with my future diets.

Still planning to eat at maintenance. And move to a small surplus as **** gets heavy. Also planning to actually workout on a regular basis for more than a couple months in a row for once.

Workout 6/17/2011

Squats:
3x5x235lbs

Press:
3x5x95lbs

Rows:
3x5x135lbs

Squats already feeling heavy, so I may have started up a little too heavy at 225. Going to see how 245 feels on Monday and maybe scale back to 5lb jumps if it is super soul-draining heavy. But I'm confident it should be ok.

Press was good, but rushed. Apparently my gym closes at 8pm on Friday's lolsmalltowns. So I had to do my press and rows a lot quicker than I wanted to. But got 3 for 5 up for both so it's all good.

Was pretty f'ing sore Thursday/Friday, but feeling better today, so yay for DOMs being gone for now.

Workout 6/20/2011

Squats:
3x5x245lbs

Bench:
3x5x165lbs

Deadlifts:
1x5x265lbs

Squats felt excellent, heavy but solid. Definitely will continue with 10lb jumps to 255 on Wednesday. Bench was fine, although heavy as well, ldo. Will probably need to move to 5lb increments there sooner than later.

Deadlifts I decided to stop being a pansy on, really need to find my chalk though, I seem to have mis-placed it. However, 265 was lollight, and probably could have done more. Yay for muscle memory.

Also gonna order myself an ULTIMATE WORKOUT CHIN UP/PULL UP BAR by iron gym tonight, and start greasing the groove on some chins.

Oh and, maintenance eating is so much ****ing better than dieting.

6/22/2011

Squats:
3x5x255lbs

Press:
3x5x100lbs

Rows:
3x5x145lbs

Squats definitely getting really heavy, probably will do 265 tomorrow, and then go to 5lb jumps after that.

Press was loleasy, definitely could have done 105.

Rows were solid, heavy, but very doable.

I'm not dead!

Had a stupid head cold all last week, tried working out on Monday, but really wasn't up to it. Anyway, back in action this Monday, decided to go down a bit in weight after the week off.

Workout 4/7/2011

Squats:
3x5x245lbs

Bench:
3x5x155lbs

Deadlifts:
1x5x255lbs

Everything was heavy, but solid. Probably could have gotten away with just repeating last times weight, but I'm in no hurry.

Workout 8/20/2011

Squats:
3x5x205lbs

Bench:
3x5x135lbs

Deads:
1x5x225lbs


Workout 8/23/2011

Squats:
3x5x215lbs

Press:
3x5x85lbs

Chins:
1x5
2x4

Pull-through's:
3x8 at some weight(??)


Been dieting for the better part of 6 months now - half assedly - down to 170lbs, still have some weight I want to lose, but realized that if I keep at this pace, I'll just look Dimichelle ripped at 140lbs or something stupid.

Plan now is to eat at maintenance until stalling, then go on a moderate bulk - around a pound a week - until around March, then cut back down for Summer.

Started on Saturday due to just getting fed up with being lazy, so figured I'd go today, thursday, saturday, and then get it back to M/W/F.

Workout 8/26/2011

Squats:
3x5x225lbs

Bench:
3x5x145lbs

Deads:
1x5x240lbs

RDL's:
3x6x135lbs


Workout 8/28/2011

Squats:
3x5x235lbs

Press:
3x5x95lbs

Chins:
2x5
1x3

Had a wedding to go to Saturday, so decided Friday/Sunday and then Tues/Thurs/Sat this week would be the better way to go.

Doing RDL's and Pull-throughs to try to fix a bit of Anterior Pelvic Tilt that I've got going on.

Probably will post some videos this week coming as my form on those probably isn't great, and getting some videos of my other lifts for the first time in many months is probably a good idea too.

Workout 8/30/2011

Squats:
3x5x245lbs

Bench:
3x5x155lbs

Deadlifts:
1x5x265lbs

Pull-Throughs:
3x8x7(?? No clue what those voodoo machine weight numbers mean)

Squats felt heavy. Gonna try to record them Thursday. Need to work a lot on my diet. Eating at maintenance/slight surplus has turned into stuff myself with whatever ****ty food I find. Which is fine, but I don't think I'm getting enough protein at all. So the rest of this weeks goal is going to be hitting 200g of protein a day. Fitday here I come.

Workout 9/1/2011

Squats:
3x5x255lbs

Press:
3x5x105lbs

Chins:
2x5
1x4

RDL's:
3x8x135lbs

Got a video of my squats, will upload probably tomorrow. I feel like my upper back/shoulders are going to hell as soon as I pick up the weight. Gonna review SS and make sure I'm not making any grievous errors with my set up. Other than that I think they look decent enough.

2 year bamp.

Went through a rough patch irl, not gonna get into details but lost pretty much all motivation for the gym and general health. In the past now, chalk full of WIM again.

Started back to the gym a couple weeks ago. Feeling good about it. I've become a bit of a chub at 215lbs @ 5'9"-ish. I definitely want to lose a lot of it, but not going to worry about doing it for a few months yet anyway. I'm not hitting any beaches any time soon.

Plan is to eat around maintenance for the time being. If I start stalling I'll shift it. But I've been pretty happy with my progress so far in the first couple weeks.

Oct 15 2013 - Day 1

Squats:
3x5x165lbs

Bench:
3x5x135lbs

Deadlifts:
1x5x175lbs

Oct 17 2013 - Day 2

Squats:
3x5x175lbs (+10)

Press
3x5x95lbs

Deadlifts:
1x5x185lbs (+10)

Oct 20 2013 - Day 3

Squats:
3x5x195lbs (+20)

Bench:
3x5x145lbs (+10)

Deadlifts:
1x5x225lbs (+40)

Oct 22 2013 - Day 4

Squats:
3x5x205lbs (+10)

Press:
3x5x105lbs (+10)

Deadlifts:
1x5x245lbs (+20)

Oct 24 2013 - Day 5

Squats:
3x5x215lbs (+10)

Bench:
3x5x155lbs (+10)

Deadlifts:
1x5x265lbs (+20)

Sick bump.

Keep it up, man.

Remember to really get your form down. Don't want to injure yourself when the weights get heavier.

Oct 27 2013 - Day 6

Squats:
3x5x225lbs (+10)

Press:
3x5x115lbs (+10)

Deadlifts:
1x5x285lbs (+20)

Gonna move to dl's every other workout as they're getting fairly heavy at 285. Not omg I can barely lift this heavy, but if I keep going at this clip they will be within a few workouts.

Will alternate between dl's and rows like I did before.

Everything else felt good, getting heavier, but still felt good. Will probably try to get some videos sometime this week, as I'm sure my form is nowhere near what it used to be.

Oct 29 2013 - Day 7

Squats:
3x5x235lbs (+10)

Bench:
3x5x165lbs (+10)

Rows:
3x5x135lbs (+10)

Everything felt pretty solid.

Slight pain in my right knee while starting squats, but I think it was mostly due to not stretching enough beforehand as it went away as I get into my work sets.

Only real concern currently is my diet. Have taken "maintenance" to mean - eat useless empty calories cause we ain't dieting!!

Gotta make sure I hit my protein numbers, and just clean it up a bit in general.