Things That Make You Say "Ooh"

[Isaac Wilkins]

All right, I'm back in training so I'll post up some stuff.

Basically I'm fat, stressed, and out of shape. Things have been not good at home for quite a while now. They aren't much better, but I can't keep going on like this.

Current Stats:

Height = 6'1"
Weight = 256
Bfat % = 20-22% or so.
Recent Lifts (within the past couple of months):
-Raw Bench: 275x5, 315x2
-Belted Squat: 445x3
-Dead: I haven't pulled to speak of in months. I think I pulled a 505 off pin 1 pretty easily a few weeks ago. I'm usually good for 500 drunk, so we'll say somewhere between there and 535.
-Push Press (belted): 225x1

I also did some hammer curls with the 35's a couple of weeks ago. Reps, yo.

Where I'll be in the next few months:
Height = 6'4" (I can dream)
Weight = 245-250
Bfat % = 15% or less
Lifts:
-Raw Bench: 355 (360 old PR)
-Shirted Bench: 455 (435 old PR)
-Belted Squat: 475x1
-16" Box Squat (Parallel): 455x1 (465x1 old PR)
-Deadlift: 550x1 (555x1 old PR)
-Push Press (belted): 275x1 (245x1 old PR)
-Power Clean and Jerk: 245x1

I'll also run a mile in 8:30 or less, and I'll come up with some sort of sprint measure soon.

I obviously just play with the Olympic Lifts.

I basically just need to get my mobility and fitness back. As I get leaner I tend to get stronger and train better, so that'll help.


Today was a quick bench only session:

Dynamic Warm-up

Flat BB Bench Press: 45x10, 95x5, 135x5, 185x5, 225x3 (messed with arch), 255x5, 255x5, 255x5
-Easy enough. I didn't feel tight on the bench, but the weight was light.


Other items of interest: Nada.

Song playing in the background - Hell Yeah - "You Wouldn't Know"

Song on deck: Moonspell - "Tired"

[Kyle]

good luck dood.. similar goals as me.

Kyle

[Adam]

How old are you? Growing 3 inches is one hell of a goal in a couple of months considering you don't have any control over it. Otherwise, good shit and good luck.

[Isaac Wilkins]

Dude, I'm 27. It was a joke.

Thanks for the good wishes, though.

[Kyle]

Dude, I'm 27. It was a joke.

Thanks for the good wishes, though.

LOL.. your age is 27 but do you act it? :P

Kyle

[Isaac Wilkins]

LOL.. your age is 27 but do you act it? :P

Kyle


Gawd, don't even get me started on that.

I squatted today, which didn't feel good for some reason. Not that it's felt good lately anyway, all of my joints had sharp, shooting pains. I warmed up well and felt decent during that, so I don't know.

I cut it short at 365 and foam rolled, which was also painful, but made me feel better.

[Isaac Wilkins]

I ran yesterday on the treadmill. I don't want to talk about it.


Thursday: DE Upper Body, 1:45pm
Weight = N/A

Dynamic Warm-up

Flat BB Bench Press: 45x10, 95x5, 135x5, 185x5, 225x2x6 (different grips)
-Not bad. I didn't have my wraps as I trained at the gym I work out of, so my left wrist was a little gimpy.

Incline DB Bench Press: 100x8, 100x8
-Controlled negative. Moved to a DC-style pec stretch with the 30's. Ouch.

Seated BB Overhead Press: 135x10, 135x10
-I don't usually do this, so these were more for novelty than anything else.

Close-grip Power Snatches with Standing OH Press: 95x5, 95x5
-See above. I did a close-grip snatch then an OH press, then down. That was one rep.

Close-grip Cable Rows: One warm-up set of 15, 4x10 working sets
-I don't remember the weight, it's different on every stack anyway.

Cable Scarecrows: 17.5x10, 17.5x10
-Yep.

Standing Alternating DB Curls: 45x10, 45x10 -> drop to 25x10
-I looked like Dave Tate, except smaller, fatter, and prettier.

After all of this excitement I hit the bike for five miles, level 5. It took just under 19:00 minutes, so I finished out the 19:00. I'm an over-achiever.

The workout actually felt pretty decent. I haven't done a bodybuilding faggotry workout in a while, so the pump was wicked and stuff.

Other items of interest: Some really bad news at home. I might have to take a trip soon. This shit keeps coming.

Song playing in the background: Lesser Martyrs - "Too Long"

Song on deck: Machines of Loving Grace - "Golgotha Tenement Blues"

[Andrew Smith]

I see you're not that great at updating this journal either haha. I'll be seeing you and Will here in just a couple of days. I'm expecting to actually witness a workout from you.

[Isaac Wilkins]

Screw you, hippy.

[Andrew Smith]

Haha you're the one from main big boy.

[Isaac Wilkins]

"mainE". We gots us some educashun.



Thursday: DE/Rep Bench, 12:45pm
Weight = N/A

Dynamic Warm-up

Reverse Band Flat BB Bench Press (greens): 135x20, 225x5, 275x5, 315x5, 365x5, 385x3, 315x10
-Not bad.

Chin-ups: 4 sets of 5

Yep.

[Andrew Smith]

Oh you dirty bastard. That's what I get for trying to type in your journal while calculating gains and losses on our investments.

[Isaac Wilkins]

Indeed.


Ok, life is somewhat back in order after the family situation. I'm training again. Nothing too exciting to report, but just being back in the gym helps right now.

[Kyle]

Indeed.


Ok, life is somewhat back in order after the family situation. I'm training again. Nothing too exciting to report, but just being back in the gym helps right now.

Welcome back.

Kyle

[Isaac Wilkins]

Thanks, bro.


Tuesday: Messed up day.

Meetings, etc. Did cardio, some DB snatches, and foam rolled/stretched. The diet was also good (up to this point and I don't see any reason for it to change). Squattin' tomorrow.

[Kyle]

Thanks, bro.


Tuesday: Messed up day.

Meetings, etc. Did cardio, some DB snatches, and foam rolled/stretched. The diet was also good (up to this point and I don't see any reason for it to change). Squattin' tomorrow.

Nice, you should see the kettlebell deal they have on Ironwoody.

I just ordered 8 Kettlebells for $300/free shipping.

Kyle

[Isaac Wilkins]

Nice! I'll check it out.



I've done some cardio and bodyweight stuff the past couple of days. I tweaked my neck a bit on Tuesday, so that's been sore. Nothing too bad, just annoying.


Thursday: Benching, 1:15pm
Weight = N/A

Dynamic Warm-up

Flat BB Bench Press: 45x20, 135x5

Reverse Band BB Bench Press (Green Bands): 135x10, 225x5, 275x5, 315x5, 365x5, 405x2
-Not bad.

Kneeling Front Pulldowns w/ Spud Straps: 100x10, 100x10, 100x10

Yep.

[Andrew Smith]

Will said you'll probably be driving up to the meet Saturday morning. Is that what you plan on doing?

[Isaac Wilkins]

Will said you'll probably be driving up to the meet Saturday morning. Is that what you plan on doing?

Yeah, I have to work Friday and Saturday night. My boss is going out of town that weekend, and apparently Charleston implodes when he does. As a result, his main guys aren't allowed any time off that weekend. Audrey and I are driving up that morning, I think Amy is coming up with us but don't hold me to that. Conor (cphafner from the "other board") is coming down from NYC, too.



Edit: I did some cardio yesterday, too. It sucked.

[Isaac Wilkins]

Benched today, lats/accessory work tomorrow.

Dynamic Warm-up

Flat BB Bench Press: 95x10, 135x5, 185x5, 225x5, 275x5, 315x3
-No lift-off. The last rep was ugly, but it came up.

[HomeYield]

Amy's counting on riding up with y'all since I'll be going up Friday morning. That way at least we don't have to drive separate cars.

[Andrew Smith]

Check out this mother fucker. Haha nice benching btw the Isaac.

[Isaac Wilkins]

Wilma: That's what I figured. Good to see you here.

Andrew: Word to that. Your post leads me to question whether or not a space between "mother" and "fucker" is much more insulting. ie "motherfucker" is almost a generic term nowadays. "Mother fucker" implies an actual fucker of one's mother. Interesting. One of my good friends is a linguist (but not a cunning linguist) so I'll have to ask him.


Tuesday: Squattin'. 11:15

Dynamic warm-up

Olympic-style Squats: 95x5, 135x3, 185x3, 225x3, 275x3, 315x3
-These were all raw, for what it matters. Wilma and I played around with foot position to clear up my knee drift. At this point I'm much more comfortable squatting Olympic-style.

I alternated these sets with some Front Pulldowns with the Spud Straps. Three sets with 100, I think. Maybe four, but three is probably it.

I also did a lot of foam rolling and one set of pull-throughs with a light band.

[Kyle]

Nice workouts.. so when you going to start lifting heavy Issac? :D

Kyle

[Isaac Wilkins]

I'm thinking about it, but don't start talking crazy yet.

[Andrew Smith]

Im confused. All these numbers in your journal are making my head spin. Not...used...to...consistent...workouts.

[Kyle]

Im confused. All these numbers in your journal are making my head spin. Not...used...to...consistent...workouts.

Damn.. that was hate! lol

Kyle

[Andrew Smith]

Haha I get enough shit for being skinny so I figured I'd dish out the trauma.

[Isaac Wilkins]

Hippies. All of you.



Foam Rolling and a little light cardio today.

NYC tomorrow!

[HomeYield]

Don't throw the stone, dude. Don't throw the stone. You know you've done some tree-hugging in your day.


Safe trip! I'll be thinking of you while I'm listening to hip-hop. ;)

[Andrew Smith]

Just remember Izak, those pops you hear are gunshots, not car backfires.

[Isaac Wilkins]

I'll see you for your fisting on Saturday, skinny.


I've benched and done lats, with a few full-body circuits this week. It's Homie's deload week, so I'm basically hanging out anyway after the travel. I've tried to run a couple of times, and come to a couple of conclusions. I think these are the bulk of my running problems:

A) I'm fat.
B) I'm out of shape.

Obviously we need to fix that.

[Kyle]

I'll see you for your fisting on Saturday, skinny.




Thats kinky... lol

Kyle

[Andrew Smith]

See all I have to do is run from him. Cardio isn't his thing.

[Kyle]

See all I have to do is run from him. Cardio isn't his thing.

You mean fast walk?

Kyle

[Andrew Smith]

Good point. No reason to do more work than necessary.

[Kyle]

Good point. No reason to do more work than necessary.

Indeed.. avoid his angry pirate.

Kyle

[Andrew Smith]

Good getting down there and seein ya again, even though you had to bail early for work. When we gonna get you up there on the platform?

[Isaac Wilkins]

Douche-bags. All of you.


Andrew: Yeah man, it was good to see you. I'm thinking about doing the Columbia meet in November, just to fuck around. I'll then look to the Charleston meet in April to really lift.


Monday: ME Bench, 11:45pm
Weight = N/A

Dynamic Warm-up

Flat BB Bench Press: 45x20, 95x5, 135x5, 185x5, 225x3, 275x3, 295x3
-Not bad, not great. I tried holding the bar a bit lower on the last set. It was awkward, but I think in the long run it'll be better.

3-board Press: 315x5, 315x5
-Easy.

Blast Strap Inverted Rows (feet on bench): x8, x8, x8, x8
-These sucked, or rather, I sucked at these. I need to work on this.

Blast Strap Push-ups: x6, x6
-See above.

Decent little workout.

Other items of interest: Nada.

Song playing in the background: Mims - "Like This"

Song on deck: Johnny Cash - "The Man Comes Around"

[Isaac Wilkins]

Squatted today. Went up to 315 for a double raw, Olympic Style. Then I backed it down to 135 and worked on opening my hips, which is the big problem. This hurt more than any squat has in a long time.

Followed this up with some Snatch-grip and Conventional Speed Deads up to 315. Not bad.

Jungle Gym Fallouts, 3x8 from varying heights finished it off.

It wasn't much of a workout in terms of weight, but probably the most useful lower body workout I've had in a while.

[Andrew Smith]

Ya likin the Oly Stance over the wider stance?

[Isaac Wilkins]

Not really, but until I get loosened up it's more comfortable.


Wednesday GPP Work. Sled pulling with a plate, three trips of about 300-400 feet. The trip back was walking with a backpack weighing about 45 lbs. Wilma and I would switch off.

El yay.

I also did some generic mobility crap.

[Isaac Wilkins]

As usual, I've been training.

It's actually starting to go a lot better. Not great, but I can definitely see improvement.

I had the shirt on today, did some singles and doubles with 315-365. Definitely couldn't touch, but it felt a lot more in control.

[Andrew Smith]

Was wondering where the Panda went.

[Isaac Wilkins]

The panda migrates.


Pulled the sled today, did some foam rolling and stretching. So far so good.

[Isaac Wilkins]

We moved this weekend, which is never fun.

Benched today, worked up to a pretty easy shirted 405 single. I'm starting to find the groove with the shirt, and the weight is feeling light. The shoulders felt good, too, for once.

Then I did some pansy delt work. Lats and cardio in a little bit.

[Andrew Smith]

Good to see the bench moving up. Where'd ya'll move?

[Isaac Wilkins]

Yeah, it's coming. We moved a few miles down the street, pretty much.


Squatted today. I worked up to a couple of singles with 405. The weight was easy, which is encouraging. I had a few little form issues, but it's coming. My squat is really starting to feel better, which is a good thing. On the last set I tweaked my upper/middle back a little, so that ended my training other than a few sets of hanging leg raises and some foam rolling. Nothing to worry about, just something I didn't want to deadlift on.

[Andrew Smith]

You move closer to Will?