Going to a dark place...

[CHOOSE]

And when I come out, I will be a different person.

Stats:

17 years old
5'8
185lbs.
approx. 15-18% bf

Best lifts:
Bench: 185
Squat: 270
Deadlift: 300
Power Clean: 175

My goals are basically to improve myself physically and mentally as much as possible. I want to:

-Get up to a 3.0 GPA by the end of this school year.
-Get to 10% bf by this upcoming spring break
-Hit 200lbs. (a year from now not this calendar year) @ less than 14% bf
-Get down to an 8 min. mile time and 12 minute 1 1/2 mile time.
-Eat as clean as possible
-Get a 1000+ total in the big three (b,s,d)
-Hit 40ft in shotput

I am not going to be specifically training for shotput, but I will be focusing on bench, squats, and power cleans and that is a pretty generic workout to do to improve.

I want to go to a dark place where only MY goals, MY dreams, and MY life exist. I want to prove to myself that I can do something worthwhile.

I start Monday. I will plan my diet out, and any extra cardio I want to do other than the Tuesday and Thursday 1 1/2 mile run I'd normally do in my weight training class.

-CHOOSE

[Matt]

Good luck bud. At 17, you are WAY ahead of the power curve.

One word of advice though, you are 17, don't forget to have fun and bang as many little high school hotties as you can.

:D :D

[CHOOSE]

I wish I was gettin some tail. Still got my v-card. =/

Thanks bro.

[daYDreAmErX]

I'm in :cool:

[CHOOSE]

I'm in :cool:
lol at least one female is gonna pay even remote attention to me. :D

Today is the beginning.

Barbell Squats (ATG): 150x10

Barbell Bench: 115x10/ 115x10

Power Cleans: 95x8/ 95x8

V-bar Dips: BWx8, BWx6

Comments:
The sheet we have to follow for weight training is so dumb. There's no progression lol, and high reps on cleans are not good. I'm probably gonna just do my own thing.

Diet (Not so good):
1: 4 hardboiled eggs, 2 tbsp. natty pb
2: 3 mozzarella string cheese things
3: ham/ cheese sandwich on wg bread (pre-w/o)
4: Whey shake, wg waffles
5: Whey shake in milk, 1 tbsp. natty pb
6: 1 chicken breast, large box of DOTS candy, large corn muffin
7: will be cottage cheese

Comments:
I need more veggies, and no more junk food. Also, I gotta pack my shake in a shaker bottle so I can get the shake in me while I'm at school, not 35 minutes after I lift.

Overall, a decent start. Tomorrow will be the true test with the 1.5 mile run we do every Tuesday and Thursday. I wanna get in the 15 minute zone.

[daYDreAmErX]

You read my mind with your comments... Powerclean +5 reps = no-no for me, you need more veggies and less crappy food :p But I think you're getting in a fair amount of protein and that's really good.

[CHOOSE]

You read my mind with your comments... Powerclean +5 reps = no-no for me, you need more veggies and less crappy food :p But I think you're getting in a fair amount of protein and that's really good.
yeah form starts to deteriorate.

In terms of diet, I got all kinds of tempting foods around my house. I just gotta not get tempted by them. =/

[jked4life]

I wish I was gettin some tail. Still got my v-card. =/

Thanks bro.


I'm in :cool:

What timing Val :p


Just kidding. Good luck man.:)

[CHOOSE]

^^^ lol^^^

:D :D :D

[daYDreAmErX]

:rolleyes:

[jked4life]

l

Diet (Not so good):
1: 4 hardboiled eggs, 2 tbsp. natty pb
2: 3 mozzarella string cheese things
3: ham/ cheese sandwich on wg bread (pre-w/o)
4: Whey shake, wg waffles
5: Whey shake in milk, 1 tbsp. natty pb
6: 1 chicken breast, large box of DOTS candy, large corn muffin
7: will be cottage cheese

Comments:
I need more veggies, and no more junk food. Also, I gotta pack my shake in a shaker bottle so I can get the shake in me while I'm at school, not 35 minutes after I lift.



Yeah, I would agree that the diet needs some work. Don't want to preach, but your diet is 75% of the equation, probably twice as important as the exercises you choose, or program you follow. If you need some help setting something up, let me know (or Val). Between the two of us, we can get ya eating good.

[CHOOSE]

Yeah, I would agree that the diet needs some work. Don't want to preach, but your diet is 75% of the equation, probably twice as important as the exercises you choose, or program you follow. If you need some help setting something up, let me know (or Val). Between the two of us, we can get ya eating good.

Yeah it's kinda hard to get some meals in because I'm in school. Here is my ideal diet:

Workout days:
1: 4 hardboiled eggs, 1 tbsp. natty pb
2: 4 Cheese sticks
3: (pre) Ham/ cheese sandwich, carrots
4: (post) Whey in water, an apple
5: Chicken + broccoli
6. Almonds
7: Cottage cheese + pb

Non-workout days:
1: 4 hardboiled eggs, 1 tbsp. natty pb
2: Turkey/ salmon burgers or tuna, 1 slice cheese, broccoli
3: Burger/ salad
4: Chicken w/ mixed veggies
5: 4 egg whites, 2 tbsp. natty pb, broccoli
6: cottage cheese, natty pb

IMO, that's a bazillion times better lol. Anything you think I should add/ take away?

[daYDreAmErX]

Workout days:
1: 4 hardboiled eggs, 1 tbsp. natty pb
2: 4 Cheese sticks
3: (pre) Ham/ cheese sandwich, carrots
4: (post) Whey in water, an apple
5: Chicken + broccoli
6. Almonds
7: Cottage cheese + pb

Non-workout days:
1: 4 hardboiled eggs, 1 tbsp. natty pb
2: Turkey/ salmon burgers or tuna, 1 slice cheese, broccoli
3: Burger/ salad
4: Chicken w/ mixed veggies
5: 4 egg whites, 2 tbsp. natty pb, broccoli
6: cottage cheese, natty pb

IMO, that's a bazillion times better lol. Anything you think I should add/ take away?

Been in my own apartment since I was 17 so I had access to what ever I wanted but with little money... That's a good thing you eat eggs (I don't), it would have make my life much easier :)

Buy big lettuce bags, baby carrots bags, almonds (in bulk), PB, tuna, chicken, CC, olive oil, milk, milk, milk.

[CHOOSE]

Buying in bulk ftw.

Milk is good, and I love it, but it makes me feel lethargic haha.

[daYDreAmErX]

Buying in bulk ftw.

Milk is good, and I love it, but it makes me feel lethargic haha.

I rememberthe first yearwhere I was really short on $ :

3 tuna/mayo sandwich/day (no mercury poisoning lol)
1/2 gallon skim milk
1 bag baby carrots
2 scoops whey with PB before bed


During the weekend I'd cook my own pizza but that's all.

Went from 120 to 138 lbs in a year :D

[CHOOSE]

I used to drink a gallon of milk a day, and eat nothing but oatmeal and ham. I gained about 45lbs. in my first year of lifting. (but I did go from 12% to my current bf%, although now I weigh more)

[daYDreAmErX]

I went from skinny-fat girl to storng and beautiful lady :cool:

OK ! I'm off to bed lol

[CHOOSE]

I went from skinny-fat girl to storng and beautiful lady :cool:

OK ! I'm off to bed lol
Cool lol.

Today:

1.5 mile run

Time: 16:26

Didn't beat my PR of 16:18

I'm slow lol. Diet I'll post later.

[CHOOSE]

Diet:

1: 4 harboiled eggs, 1 tbsp. natty pb
2: cheese sticks
3: (pre) ham/ cheese sandwich
4: whey in water, wg waffles,
5: (6 hours later lol): 1/2c cottage cheese, 3 tbsp. pb, 1 slice of bologna, 2c mixed veggies

I worked today and didn't have any breaks, so no eating for that 6 hours haha. :(

[CHOOSE]

Barbell Squats: 135x10/ 215x6

Barbell Snatch: 95x2/ 95x2
Deadlift: 215x3/ 215x3

Military Press: 95x4/ 95x5

Shortened session today due to a funky school schedule. No particular, organized workout today.

[CHOOSE]

Flag Football

I didn't do too much, never even got to touch the ball (no homo) because no one passed to me. I just sprinted down fools on defense.

Not being "cool" kinda blows because people think you're unathletic.

[daYDreAmErX]

How's been the diet today :D

[CHOOSE]

How's been the diet today :D

Finally got some veggies in today. 1c broccoli.

Had a turkey burger with bbq sauce (no hfcs) for dinner.

[jked4life]

Yeah it's kinda hard to get some meals in because I'm in school. Here is my ideal diet:

Workout days:
1: 4 hardboiled eggs, 1 tbsp. natty pb
2: 4 Cheese sticks
3: (pre) Ham/ cheese sandwich, carrots
4: (post) Whey in water, an apple
5: Chicken + broccoli
6. Almonds
7: Cottage cheese + pb

Non-workout days:
1: 4 hardboiled eggs, 1 tbsp. natty pb
2: Turkey/ salmon burgers or tuna, 1 slice cheese, broccoli
3: Burger/ salad
4: Chicken w/ mixed veggies
5: 4 egg whites, 2 tbsp. natty pb, broccoli
6: cottage cheese, natty pb

IMO, that's a bazillion times better lol. Anything you think I should add/ take away?

I'm a teacher, so I know about school and eating.

A word from the wise, you can have a good diet with school, you just need to do more planning. I spend a lot of time on Sunday's preparing food for the week. I plan out my meals for the week and cook em, freeze em and pull em out when I need em.

BTW, reps for eating your broccoli:D

[CHOOSE]

I'm a teacher, so I know about school and eating.

A word from the wise, you can have a good diet with school, you just need to do more planning. I spend a lot of time on Sunday's preparing food for the week. I plan out my meals for the week and cook em, freeze em and pull em out when I need em.

BTW, reps for eating your broccoli:D
haha what do you teach/ what grade?

Ah man I gotta do that preparing stuff. Might have to get a new fridge to fit all my food LOL.

Thanks for the reps.

[CHOOSE]

Power Cleans: 115x5/ 135x5

Squat: 135x10/ 225x5

Bench Press: 115x10/ 155x4

Dips: BWx3, BWx6, BWx7

Hammer Chins: BWx3, BWx4, BWx4

Comments:
Overall a good session. Everything felt solid except dips. My PR is 11.

[jked4life]

haha what do you teach/ what grade?

Ah man I gotta do that preparing stuff. Might have to get a new fridge to fit all my food LOL.

Thanks for the reps.

I teach 9th and 10th grade resource room.

I also coach swimming.

It makes for a hectic day. If I didn't prepare food on Sundays, my diet would be horrible. Its the only way to maintain appropriate nutrition.

[CHOOSE]

I teach 9th and 10th grade resource room.

I also coach swimming.

It makes for a hectic day. If I didn't prepare food on Sundays, my diet would be horrible. Its the only way to maintain appropriate nutrition.
lol it must be fun taking care of freshmen. :D



Today

Didn't work out. Had some stuff done in my mouth, so I was all drugged up and stuff. Tongue was hanging out like a 12 year old boy watching porn for the first time. I was drooling like a dog LOL.

Pretty much all liquid stuff too, ie. pudding, ice cream, etc.

1.5 mile run tomorrow (I think)

[CHOOSE]

1.5 Mile Run

Time: 15:58

Comments:

NICE PR. I stopped to tie my shoe and still beat my previous PR lol.

Had a small bit of ice cream pwo. Otherwise a clean diet.

[CHOOSE]

Light(er) Day

Cleans: 115x5/ 115x5/ 115x5

Flat Barbell Bench: 115x8/ 125x8

Squats: 135x10/ 155x8

Dips: BWx8/ BWx5/ BWx4

Hammer Chins: BWx4/ BWx2/ BWx3

Comments:

I felt tired all day and during the workout. I worked last night, so I lost around 2-3 hours of sleep. Otherwise, I just pushed through.

[CHOOSE]

Ultimate Softball

Comments:
Yeah, my team won. I had 4 assists and 2 scores. I never get the ball as much as I'd like.

Also worked tonight, did lots of lifting stuff.

[Matt]

What is ultimate softball?

[CHOOSE]

What is ultimate softball?

Well the game ultimate (http://www.upa.org/files/2006_Fact_Sheet_low.pdf) is kinda like football.

In that link, I think it uses a frisbee as an example but really you can play with a softball, football, tennis ball, or football. It's a really fun game haha.

Workout:

Power Cleans: 135x5/ 145x5/ 145x5

Flat Barbell Bench: 115x10/ 155x5

Squats: 135x8/ 230x4

Seated Cable Rows: 130x8/ 120x8/ 130x8

Chins: BWx2/ BWx3

Dips: BWx8/ BWx6/ BWx5

Comments:
Excellent workout. I really pushed myself hard I thought.

[CHOOSE]

Weekly Cheat Meal

I've found that I go insane when I don't have a big cheat. A small cheat does not do it for me, so I just have one huge cheat meal a week.

8 Entemann's donuts.

Had a sandwich with lettuce on it earlier, and some eggs for breakfast. Will probably have chicken + broccoli later, and cottage cheese before bed.

[jked4life]

Weekly Cheat Meal

I've found that I go insane when I don't have a big cheat. A small cheat does not do it for me, so I just have one huge cheat meal a week.

8 Entemann's donuts.

Had a sandwich with lettuce on it earlier, and some eggs for breakfast. Will probably have chicken + broccoli later, and cottage cheese before bed.

What's the normal diet like?

I think diet is the key to unlocking it for you.

[CHOOSE]

What's the normal diet like?

I think diet is the key to unlocking it for you.
Don't worry. I'm good, I'm eating enough that I am never hungry, and I'm getting my veggies in. (At every meal I can.) I am also eating a mixture of different fats.

Here's my normal diet now:

1: 4 eggs, 2 tbsp. natty pb, 1c mixed veggies
2: 4 string cheese + carrots
3: ham/ cheese sandwich w/ lettuce
4: protein shake, wg crackers, celery sticks
5: some kind of lean meat/ 2c broccoli
6: 1/2c cottage cheese, 3 tbsp. natty pb

[daYDreAmErX]

Just saw your sig, really like it :D

[CHOOSE]

Just saw your sig, really like it :D
Thanks. I think it's really funny too. :)

Medium Day

Cleans: 135x5/ 135x5

Bench: 115x10/ 135x8

Squats: 135x10/ 205x6

Dips: BWx9/ BWx5/ BWx4

Chins: BWx4/ BWx3/ BWx1

Cable Rows: 130x8

Ab Machine 110x30

Comments:
I did not have a lot of energy today. It was tough doing squats especially. I felt like I had a lot more weight on my back.

Ok, in terms of diet, I am thinking of doing something like carb cycling, except I don't know exactly what to do. I don't eat a whole lot of carbs normally so I am just debating this idea. I was thinking something like:

su- normal
mon- high
tues-friday- normal
sat- cheat meal

[jked4life]

su- normal
mon- high
tues-friday- normal
sat- cheat meal

What exactly are your goals?

I'm not a huge fan of carb cycling. Its a bit complicated for my tastes.


You might want to try timed carb dieting.

Eat a small amount of carbs before a workout, 80-100g pwo from a couple different sources. Eat one day of medium carbs a week to top off the tanks.

This will give you enough energy for workouts and glycogen replenishment. You can also get the fat burning effects of a low carb diet (given proper caloric levels).

There's a lot less figuring to do with this diet. Thats why I prefer it. Just my two cents though.

[CHOOSE]

What exactly are your goals?

I wanna lose fat, maybe gain a little muscle. But the idea is just to get stronger pretty much.

A tcd would probably be good, and I don't think it's that far off from what I am doing right now anyways.

thanks.

[Matt]

I'm doing carb cycling right now, ala Justin Harris (Troponin).

What I do is 1 high day, 1 medium day, and 5 low days. I eat pretty much the same thing every meal, I just change the amounts. For example, my breakfast is always oatmeal. On low days I eat 1 package, on medium 2 packages and on high 3 packages.

In the past 2 months I've dropped 2 inches off my waist and am stronger than I have ever been. Also during this time, my scale weight has not changed.

Good luck!

[CHOOSE]

I'm doing carb cycling right now, ala Justin Harris (Troponin).

What I do is 1 high day, 1 medium day, and 5 low days. I eat pretty much the same thing every meal, I just change the amounts. For example, my breakfast is always oatmeal. On low days I eat 1 package, on medium 2 packages and on high 3 packages.

In the past 2 months I've dropped 2 inches off my waist and am stronger than I have ever been. Also during this time, my scale weight has not changed.

Good luck!
Thanks for the tip. I will definitely think about it.


1.5 Mile Run

Time: 14:50

Comments:
I'm getting faster. I listened to DMX so that got me pumped up haha.

[CHOOSE]

Light Day

Box Squat: 135x5/ 165x2/ 185x1

Hise Shrugs: 135x12

Flat Bench: 95x12/ 125x8

Pullups: BWx3/ BWx2

"The Beast": 95x6

Comments:
Easy as pie until the beast. I had to change the workout up slightly because I was at home.

**Hey how do I change the amount of pages that I see in one thread?**

[daYDreAmErX]

**Hey how do I change the amount of pages that I see in one thread?**

Can we do that :eek:

[CHOOSE]

Can we do that :eek:
I thought we could haha, but I'm not seeing it anywhere.

[Matt]

**Hey how do I change the amount of pages that I see in one thread?**


If you mean posts, Edit Options

Number of Posts to Show Per Page
Use this option to set the number of posts to show in a thread before splitting the display into multiple pages.
Number of Posts to Show Per Page:

[CHOOSE]

Yeah that's what I meant haha. Thanks.

[CHOOSE]

Flag Football

Comments:
We lost the first game and won the second game. Total I had 30 receiving yards and 1 pancake.

[CHOOSE]

Heavy Day/ PR Day:

Cleans: 95x5/ 145x5/ 145x5

Bench Press: 115x8/ 160x5

Squats: 135x8/ 230x5

Dips: BWx12/ BWx5

Chins: BWx4/ BWx3/ BWx2

Cable Rows: 140x8/ 120x10

Comments:
AMAZING workout! On squats someone saw me load the 2 plates on each side and was like, "no way man, you're gonna fall down and hurt youself after the first rep." Then I did 5 no problem. :D

Tempo runs tomorrow most likely.

[CHOOSE]

Stationary Bike

Time: 35:00

Avg. speed: between 12 and 14 mph

Comments:
My legs felt like lead after this lol. Amazing workout.

[CHOOSE]

Medium Day

Cleans: 115x5/ 115x5/ 115x5

Chins: BWx5/ BWx3/ BWx1

Bench: 115x8/ 130x8 (this set was close-grip)

Squats: 135x8/ 185x8

Dips: BWx13/ BWx6/ BWx3

Comments:
Nice workout. I really really wanted 14 on dips but could not muster it out. I think once I hit 15 I will start adding weight. Also, on chins I am going to start going for a total of 15 and once I can do 8-10 in a row I will add weight.

[CHOOSE]

1.8 Mile Run

18:06

Holy shit this felt good. I was gonna be a slacker today and only do 1.5 (my class had a choice), but I went backwards and went the 1.8 mile way. I ended up beating the 1.5 mile guys by a last-leg sprint. I absolutely flew by them haha, felt so good.

[CHOOSE]

Light Day

Cleans: 115x6/ 115x6

Dips BWx14/ BWx6/ BWx4

Chins: BWx4/ BWx3/ BWx2

Squat: None

Bench: 95x8

Comments:
An ok workout based on the time I had. Fire alarm was pulled during class so we were outside for 10-15 minutes. I was very tired today though. Also, I think I might need to start eating more. I am getting hungry between meals.

and LOL I went into GNC earlier and started talkin to the dude there and he was recommending muscle-tech products haha. He also mentioned something (started with an h, I didn't really pay attention) that was as close to steroids as you could get without being steroids. I lol'd.

[CHOOSE]

0.8 Mile Run:

We didn't get timed. Went to the gym teacher's house and got popsicles LOL.

:)

[CHOOSE]

Sprint Workout

Pre Workout: Vassive NO and some oatmeal

5x30m
2x50m

Post Workout: Vassive CE, 1 scoop whey, 2 whole grain crackers

Comments:
Only reason I really did this workout is because I felt up to it and I also wanted to see if those supps really did anything. Towards the end of the workout I felt a bit more energized, but that's about it.

The flavor of the NO was really nasty (one of the "red" flavors idk). The flavor of the creatine was blue raspberry, and was MUCH better than the other. These supps came as packets in the tub of whey I got.

Good workout overall. Tomorrow's a rest day, and I already ate my cheat meal last night.

[CHOOSE]

Hey guys.

Today's workout was kinda hard for me cause I am not in the greatest shape:

Jump rope:

The sets go slow(1), medium(2) fast(3)

Double foot front 30 sec. x 3
Double foot back 30 sec. x 3
Alternating foot front 30 sec. x 3
Double front 50 reps
Shuttle runs: 5

Static abs: 2x30s
static obliques (?) 1x30s each side

Comments:
I was sweating a lot after this lol. I was beat. I can jump rope front ways really fast just fine, I even do the double jump (two times around in one jump), but everything else was terrible lol.

[CHOOSE]

Power Cleans: 135x5/ 135x5/ 135x5

Dips: BWx8/ +10x10/ +10x9- soooo close to 10

Chins: +10x1/ +10x2/ BWx3

Bench: 130x5/ 135x5

Squats: 185x5/ 190x5/ 195x5/ 205x5

Comments:
I felt weaker than usual due to lack of sleep, but I pushed through pretty well in my opinion. The weight sheet finally dropped to lower reps, so I am expecting it to work back up again. Conditioning tomorrow is gonna be rough haha.

[daYDreAmErX]

Started power cleans last week, I fell in love with them :o

[CHOOSE]

Started power cleans last week, I fell in love with them :o
From what little oly lifting I have done, it's fun as hell.

Snatches are really fun. :D

[CHOOSE]

Okay here's what I remember from my workout on Wednesday:

Deadlifts: 185x5/ 195x5/ don't remember last set

Dips: BWx8/ BWx8/ BWx8

Chins: BWx4/ +10x1/ +10x2

Bench: 115x5/ 120x5/ 125x5

Deep Front Squats: 135x5/ 155x6/ 165x5

Comments:
Pretty good workout IMO. Chins are improving a little. For deads it's hard to count the weight because some weights are in KG and some in pounds. Front squats were deep, but I don't know if they were ATG. Bench was very strong, the weight was light.

[CHOOSE]

Cleans: 135x5/ 175x1

Dips: BWx8/ +15x8/ +15x8

Chins: BWx5/ +10x2/ +10x3

Bench: 135x8/ 140x10

Squats: 185x5/ 195x5/ 205x8

Comments:
Hit PRs on everything except cleans, which I matched a PR on. I owned today's workout.

[CHOOSE]

Stationery Bike

10 minutes @ avg. 15 mph

+ stretching

Comments:
Just wanted to get some blood flowing and stretch. I was feeling a bit tight in my glutes, neck, and lower back.

WEIGH-IN
181.5lbs.

[CHOOSE]

Cleans: 135x5/ 155x3/ 155x3

Dips: BWx8/ +10x5/ BWx8

Chins: BWx5/ +10x2/ +10x1

Bench: 130x5/ 135x5

Squats: 185x5/ 195x5/ 205x5/ 135x8 (paused for 3-5 seconds at bottom)

Comments:
An ok workout. My energy level was not very high. I worked all weekend, then did not get a lot of sleep last night.

[CHOOSE]

Jump Rope

30 seconds double foot forward x 3
30 seconds double foot backward x 3
50 fast jumps x 1
50 Mountain climbers

Comments:
Pretty easy today. There was this conditioning thing we had the opportunity to do, but I never got a turn. There was a 75lbs. dumbbell and a 110lbs. dumbbell. We grabbed the 75 and ran across the gym, placed it in a box, did 10 front squats with just a barbell, then ran back and did 10 pushups on top of the dumbbell. Then repeat with the 110, and it was timed. You were to alternate with your partner. Like I said, though I never got to do it. Also, the mountain clibers were "punishment" because some dumbass was screwing around.

[CHOOSE]

yesterday:

Deadlifts: speed: 185x4x1, reg: 205x1/ 225x1/ 255x1/ 285x1/ 305x0

OH Squats: 45x3/ 75x1/ 95x0

Comments:
All I had time for.

Today:
1 mile Run
Untimed.

Comments:
A bit nippy outside, but it was a good workout.

[CHOOSE]

Cleans: 135x5/ 155x3/ 155x3

Dips: BWx8/ BWx5/ BWx10

Chins: BWx4/ BWx4/ BWx3/ BWx2

Bench: 135x5/ 140x5/ 145x5

Squats: 135x5/ 200x5

Comments:
An ok workout. I didn't get a lot of sleep last night. (midnight- 5:50AM). Flexibility on squats is terrible. I feel so stiff.

[CHOOSE]

Alright so bag to logging:

Bench: 135x8/ 165x5

Power Cleans: 155x1/ 175x1/ 185x1/ 195x1

Squats: 185x8

Comments:
Today we were supposed to test 5RM on bench, so I did haha. Last rep I really had to grind out. Cleans felt AMAZING to use that much weight and still decent form. 5RM test for squats is gonna be on Wednesday so I just kinda saved up some energy.

[CHOOSE]

Cardio

Stationary Bike:

time- 30 min.

[CHOOSE]

Squat test

Squats: 135x10/ 185x8/ 230x5- 265 est. 1rm, 275x1- owned the estimate.

Comments:
I was pumped for this workout haha. Friday is cleans.

[CHOOSE]

Box Squats: 205x3/ 210x3/ 215x5

Bench: 170x5/ 175x3/ 180x4

Power Cleans: 140x5/ 160x3/ 180x1

Chins: BWx8/ BWx4/ BWx1

Comments:
Box squats were bad because my legs were tired as hell. On bench, I was only supposed to do 180 for 1 but it felt too light so I went for as many as I could (that's a PR). Cleans felt light and explosive. Chins are a PR as well.

Tomorrow instead of doing a full-blown workout I'm gonna do some recovery running.

[That Guy]

Minus the running and shotput, our goals are the same. Nice work on those power cleans.

[CHOOSE]

Minus the running and shotput, our goals are the same. Nice work on those power cleans.
Thanks man.

Tempo

10x100m, 30s rest between

Comments:
If I had taken a full minute between runs, my hands would have fallen off. It was SO cold lol. These felt good nonetheless.

[CHOOSE]

Alright, haven't psoted in a little.

Deadlift: 135x5/ 210x5/ 245x5/ 275x5

Bench: 135x8/ 145x8

Squat: 205x5/ 225x5

Dips: BWx10/ BWx10

Chins: Skipped, no time

Comments:
I am going by memory, so weights might be off lol. The reason I don't like working out at school is I basically have 45 minutes to do everything. After this week, my workouts will mostly be done at home. I am in the process of making a thick barbell to use as well.

[Phil]

Atleast you got some good work in with only 45 minutes!

[CHOOSE]

Atleast you got some good work in with only 45 minutes!
yessir. I can work fast when need be.

today:

Squats: 220 for 6 sets of 4

Thick Bar Bench Press: 102x5/ 112x5/ 122x5/ 132x5/ 142x5

Thick Bar Military Press: 52x5/ 62x5/ 72x5/ 82x5/ 92x5

BTN Press: 65x5/ 70x5/ 75x5/ 80x5/ 85x5

Comments:
Squatting was fine today. It's gonna start getting way harder this week, increasing in intensity each week. All pressing felt good. BTN Press felt especially strong.

[CHOOSE]

Squats: 220 for 6 sets of 2

Thick Bar Floor Press: 112x3/ 142x3/ 162x3

Thick Bar Rows: 72x5/ 82x5/ 92x5/ 102x5/ 112x5

Chins: 10 total

Power Cleans: 135x1/ 185x1

Comments:
Squats were relatively easy, next session will be MUCh tougher. Floor press was not heavy til last set. Rows were good, started to cheat a little on last set. Chins were hard. I had the itch to do cleans. 185 felt heavy enough so I stopped before I had the chance to hurt myself. :D

[CHOOSE]

Squats: 220 for 6 sets of 5

Close Grip Thick Bar Bench: 112x5/ 122x5/ 132x5/ 142x5/ 152x4

BTN Press: 65x5/ 85x5/ 90x5

Post workout cardio:

Dancing to the song "Paralyzer" by Finger Eleven. :D

Comments:
AMAZING workout. I only got about 6 hours of sleep last night so this was pure energy (and 2 pre-workout cups of black coffee :p). Squats were good, CG Bench was ok- I got the 5th rep about halfway up and held for like 10 seconds and I never completed it. I didn't do as many sets as normal on BTN press but I did hit a PR.

overall a great workout.

[CHOOSE]

Squats: 220 for 6 sets of 2

Thick Bar Bench Press: 112x5/ 122x5/ 132x5/ 142x5/ 152x5

Thick Bar Military Press: 62x5/ 72x5/ 82x5/ 92x5/ 102x5

BTN Press: 75x5/ 80x5/ 85x5/ 90x5/ 95x5

Comments:
Squats were stiff the first couple sets. Bench was hard. All the OH pressing was hard as hell. On the last set of each exercise I kinda push-pressed the last two reps. Otherwise VERY strong.

I give it an A.

[CHOOSE]

Squats: 220x6

Thick Bar Deadlifts: 102x5/ 152x5/ 182x5/ 222x1/ 22x5

Thick Bar Floor Press: 122x3/ 152x3/ 172x3

Comments:
This workout sucked. My body basically screamed, "FUCK YOU!" so now I gotta say, "FUCK YOU!" back. I'm gonna change some stuff up.

[CHOOSE]

Box Squats: 135x5/ 185x3/ 205x3/ 225x3

Close Grip Thick Bar Bench: 122x5/ 132x5/ 142x5/ 152x5/ 162x4

BTN Press: 80x5/ 85x5/ 90x5/ 95x5

Comments:
Box squats I got a good stretch. CGTBBP was hard. Felt Heavy, but a PR nonetheless. BTN Press was hilarious. I was supposed to start at 70 and go up 5lbs. each set for 5 sets. So I added a 10, a 5 and a 2 1/2 on each side. 45 + 35 = 70 right? LMAO. So I wrote 70x5 on my paper but in reality I did 80x5. I realized what I did after the 90x5 set and just went with it and did 95x5.

Great workout.

[CHOOSE]

Thick Bar Deadlift: 172x3/ 202x3/ 222x3

Thick Bar Bench: 122x5/ 132x5/ 142x5/ 152x5/ 162x4

Thick Bar Military Press: 72x5/ 82x5/ 92x5

BTN Press: 80x5/ 85x5

Comments:
Not a good deal of energy today, but I squeezed out as much as I could I forgot to pack a meal to eat during school so I was eating jerky that was idk how old LOL.

[CHOOSE]

Cardio

10 stair runs

5 min. stationary bike, alternate speed every 30 seconds

100 Jumping jacks

3 sets of 30s mountainclimbers

[CHOOSE]

Sunday

Raised Thick Bar Deadlift: 172x5/ 182x5/ 192x5

Thick Bar Floor Press: 112x3/ 142x3/ 162x3/ 172x3
-Not a lot of time to work out today.

Monday

10 stair runs
5 min. stationary bike, alternate speed every 30 seconds
100 Jumping jacks
3 sets of 30s mountainclimbers

Today

Sumo Deadlift: 205x3/ 245x3/ 275x3

1 Arm Dumbbell Bench: 45x8/ 50x8/ 55x5

BTN Press: 80x5/ 85x5/ 90x5/ 100x5

[CHOOSE]

Diet:

1: 4 eggs, 2 whites, 4 turkey sausage links, 1c green tea
2: beef jerky
3: 5 homemade meatballs, 3 tbsp. natty pb, 1c mixed veggies
4: ham/ cheese, 2 tbsp. natty pb, some vegetables (didn't measure), 1c green tea
5: 1 scoop whey in water, 2 tbsp. natty pb
6: 1c cottage cheese, 2 tbsp. natty pb

I sure do love pb. :D

[CHOOSE]

5 Min. on bike

Box Squat: 205 6 sets of 1

Thick Bar Floor Press: 122x3/ 152x3/ 182x2

Thick Bar Rows: 72x5/ 82x5/ 92x5/ 102x5/ 112x5

Chins: 20 total

Barbell Curls: 45x8/ 50x8/ 55x8

Barbell Lunges: 145x5

5 min. on bike.

Comments:
I did a LOT of work today. This was an amazing workout. At work earlier in the day, I moved lots of heavy items around in the back room for the last hr or 1 1/2 hrs. of my shift, so I was 100% beat by the end of my workout.

[CHOOSE]

Cardio Day

Stair climbs: 10
5 min. on bike, upping the resistance every minute, going fast every 30s
100 jumping jacks
3x30s mountainclimbers

[CHOOSE]

Today in practice we did 5 fronts, 10 powers, 5 glides, then 5 more of whatever else we needed to work on.

Then we did about 10 minutes of form work on discus, and that concluded the practice.

I was consistently throwing about 32 feet, my furthest throw was probably between 35 and 36. I hope to get that to 40-42 by the end of the season.

Lifting tomorrow. :)

[CHOOSE]

Deadlift: (145x5 p-clean warmup) 155x5/ 225x5/ 265x5/ 285x3

DB Incline Bench: 40x8/ 50x5/ 60x3

Front Squat: 185x5

Back Squat: 205x5/ 225x4- I was tired at this point.

Weighted Dips: +25x10

Flat Bench: 145x5/ 165x3/ 185x1

Weighted Hammer Chins: +10x4/ +15x1

Amazing workout. I'm gonna take it a little easy next time though. I was worn out.

[CHOOSE]

Power Cleans: 135x5/ 145x5/ 155x5

Bench Press: 135x10/ 145x8/ 155x5

Squats: 185x8/ 205x6/ 225x5

Dips: BWx10/ BWx9/ BWx8

Hammer Chins: BWx5/ BWx4/ BWx3

Good workout. I was a little tired but it was a recovery workout so all was good.

[CHOOSE]

Power Cleans: 135x5/ 145x5/ 165x3

Bench Press: 135x10/ 145x8/ 155x6

Squats: 185x8/ 205x5/ 225x5/ 235x5

Comments:
They closed the weight room early today for whatever reason, so I couldn't get my whole workout in. Everything felt light but I was just tired. The whole losing an hour's sleep screwed me up a little.

[CHOOSE]

Deadlifts: 225x5/ 245x5/ 290x3- barely

Bench Press: 155x5/ 175x3/ 190x1

Squats: 205x5/ 225x5/ 265x1

Weighted Dips: + 25x10/ +35x6

Weighted Chins: +15x4/ +10x4/ BWx4

Comments:
Piece of cake except deadlifts. I really struggled with that last rep.

[Phil]

Nice workout.

[CHOOSE]

Power Cleans: 155x5/ 155x5

Squat: 185x5/ 205x5

Bench Press: 135x5/ 145x5

Comments:
Took it easy and made the workout really short today. I was going on the 3rd hour after I ate my pre-workout meal which was not good. I doubt I will lift heavy on Wednesday either because of time constraints. Friday will be when I go for some PRs unless we have a lot of time to lift on Wednesday.

[CHOOSE]

Deadlift: 135x8/ 225x5/ 265x5/ 295x3

Bench Press: 135x10/ 155x5/ 195x1

Squats: 185x5/ 225x5/ 275x1

Snatch: 95x2/ 95x1/ 95x1

BTN Press: 95x8

Comments:
Good workout. Next post will be in a week hopefully. I'm probably gonna put on a few pounds on my cruise lol.

[powerandvelocity]

You've improved on your deadlift poundage. Awesome.