Well last week as a complete bust. Diet was decent at best and I didn't train at all. My fiance and I had gone over our schedules for the next couple months and it was looking like I wasn't going to be able to make either show I was looking at which really bummed me out. After that I balanced my checkbook and that was even more depressing. I haven't been real good at managing my money the past couple months which I really need to work on. I haven't taken my BW in at least a week but I'm back on my diet today and will start w/ the BW tomorrow and I'll get some current progress pictures this week too.
Right now with my tentative schedule I'm looking at doing the Red River Bodybuilding competition in Norman Oklahoma on November 24th. It's an national qualifier which I'm not real thrilled about. I'm to damn competitive so stepping on stage the first time at a show of that level and getting blown away isn't my idea of a good time. You do what you gotta do though so I'm gonna give it hell. As of yesterday I'm 16 weeks out and already freaking out a little lol.
Today's workout-
Military Press-
130 x 7
Flat DB Press-
70 x 8, 85 x 6, 95 x 3
Kroc Rows-
75 x 15 per arm, 85 x 15 per arm
10 min postworkout cardio
That puts my new working max for military press is up to 145 (up 10 pounds from my previous). Intended to do 15 minutes of cardio postworkout but I was feeling sick after the kroc rows and 10 minutes so I said screw it and went home.
30 minutes a.m. cardio tomorrow morning.
Sunday, July 5, 2009
Saturday, June 27, 2009
Diet Observations
After looking back at my diet the past 3 weeks and my weight loss (or lack thereof) as compared to March when the weight was practically falling off I think I figured out what's holding me back.
In my first run I was getting more meals in each day and I was more consistent with my cardio. Lately I've been sticking to eating every 3 hours and it's really limited the number of meals I'm eating which has dropped my calories significantly plus I had dropped the postworkout cardio and wasn't getting as many morning sessions either. Starting Friday morning I went to eating every 2-2.5 hours and felt significantly hotter all day and had better energy too. Plus with the 15 minutes of postworkout cardio I was burning up after my workout. I won't be able to get a true dry BW until Monday morning but I have a feeling my weight will be down in the 210-211 range.
On top of that I finally went and got some more fiber which I've been taking morning and night which has cleared my digestive tract and greatly reduced the bloated feeling I had for several weeks.
Those are just some reflections from my diet so far. Nothing groundbreaking but simple changes that can make a big difference in the long run which is important.
In my first run I was getting more meals in each day and I was more consistent with my cardio. Lately I've been sticking to eating every 3 hours and it's really limited the number of meals I'm eating which has dropped my calories significantly plus I had dropped the postworkout cardio and wasn't getting as many morning sessions either. Starting Friday morning I went to eating every 2-2.5 hours and felt significantly hotter all day and had better energy too. Plus with the 15 minutes of postworkout cardio I was burning up after my workout. I won't be able to get a true dry BW until Monday morning but I have a feeling my weight will be down in the 210-211 range.
On top of that I finally went and got some more fiber which I've been taking morning and night which has cleared my digestive tract and greatly reduced the bloated feeling I had for several weeks.
Those are just some reflections from my diet so far. Nothing groundbreaking but simple changes that can make a big difference in the long run which is important.
3 x 3 Training Week Update
This weeks update.
Monday-
Military Press- 120 x 4
My back was out between my shoulder blades in several spots so by the time I was done with these I was so tight that it felt like I was having chest pains so I called it a day.
Tuesday/Wednesday-
OFF
Complete lack of energy and motivation these two days. Just felt like complete ass so I took these days off. Refeed was Tuesday.
Thursday-
GHR- 2 x 4
Incline Bench- 205 x 4
Trap Bar Deads- 315 x 6
Pullups- BW x 10, 6, 5
Didn't want to miss one of my 4 main lifts this week and I couldn't roll any workouts to Saturday since I worked Friday night and Saturday night and need the sleep during the day. Been a long time since I've done free weight inclines so 205 x 4 my second time is ok with me. The big numbers will come eventually as long as I keep gaining each week. May have been able to get another rep or two on deads but since I was squatting yesterday I didn't want to push it to hard.
Friday-
GHR- 2 x 5
Squat- 245 x 4
Front Squat- 135 x 3 x 5
Seated DB Curl- 35's, 40's, 50's
Hammer Curl- a couple sets
Cardio- 15 min low intensity
GHR's are progressing nicely so I'm definitely keeping these in each workout. Squats are getting better each time I get under the bar. Finally have my form down so that I have solid form every rep instead of the first rep or two the falling apart. Glutes/hams need more work since I'm having a little trouble getting out of the hole. If I can get out of the hole I own it. Fronts kicked my ass though. My lower back still feels great even after deads and two types of squats on consecutive which is promising. Fronts will get stronger as I keep doing them.
Almost baselined from refeed already too. Back to 214 already today.
Monday-
Military Press- 120 x 4
My back was out between my shoulder blades in several spots so by the time I was done with these I was so tight that it felt like I was having chest pains so I called it a day.
Tuesday/Wednesday-
OFF
Complete lack of energy and motivation these two days. Just felt like complete ass so I took these days off. Refeed was Tuesday.
Thursday-
GHR- 2 x 4
Incline Bench- 205 x 4
Trap Bar Deads- 315 x 6
Pullups- BW x 10, 6, 5
Didn't want to miss one of my 4 main lifts this week and I couldn't roll any workouts to Saturday since I worked Friday night and Saturday night and need the sleep during the day. Been a long time since I've done free weight inclines so 205 x 4 my second time is ok with me. The big numbers will come eventually as long as I keep gaining each week. May have been able to get another rep or two on deads but since I was squatting yesterday I didn't want to push it to hard.
Friday-
GHR- 2 x 5
Squat- 245 x 4
Front Squat- 135 x 3 x 5
Seated DB Curl- 35's, 40's, 50's
Hammer Curl- a couple sets
Cardio- 15 min low intensity
GHR's are progressing nicely so I'm definitely keeping these in each workout. Squats are getting better each time I get under the bar. Finally have my form down so that I have solid form every rep instead of the first rep or two the falling apart. Glutes/hams need more work since I'm having a little trouble getting out of the hole. If I can get out of the hole I own it. Fronts kicked my ass though. My lower back still feels great even after deads and two types of squats on consecutive which is promising. Fronts will get stronger as I keep doing them.
Almost baselined from refeed already too. Back to 214 already today.
Thursday, June 18, 2009
Bench/Shoulders/Lats
BW: not taken
Diet: 100%
Incline Bench-
185 x 6 (actually got 8 but 2 reps didn't touch my chest)
Standing NG DB Press-
40 x 6
45 x 6
50 x 3
I suck horribly at these....
Pullups-
BW x 7
+30 x 4,3,2
BW x 8
20 minutes low intensity cardio
Tried out a set of band resisted dips after my cardio and they kicked ass. I looped the band around the pegs at the bottom of the machine and looped the band up around the back of my neck. Feels much different then with the weight around your waist. Wendler doesn't really advocate the use of band for this program but I'm gonna work these in because they're fun. Probably every other time I do dips.
Diet: 100%
Incline Bench-
185 x 6 (actually got 8 but 2 reps didn't touch my chest)
Standing NG DB Press-
40 x 6
45 x 6
50 x 3
I suck horribly at these....
Pullups-
BW x 7
+30 x 4,3,2
BW x 8
20 minutes low intensity cardio
Tried out a set of band resisted dips after my cardio and they kicked ass. I looped the band around the pegs at the bottom of the machine and looped the band up around the back of my neck. Feels much different then with the weight around your waist. Wendler doesn't really advocate the use of band for this program but I'm gonna work these in because they're fun. Probably every other time I do dips.
Well Shit....
Well since I'm up all night tonight I decided to check out the website for the contest I was going to do in October, turns out that there is not Land of Oz Classic this year. A month or two ago when I last visited the site the only entry forms they had for the contest were from last year but I just thought they didn't have the new ones up yet, turns out they aren't having the show at all this year. Their only other show was the KC Bodybuilding Championships on May 2nd.
Luckily I found this out now instead of later in the summer or fall but it still sucks. I am set on doing a contest though. After looking at some different sites, I'm going to shoot for either the Red River Bodybuilding competition (currently 18 weeks out) in Norman Oklahoma or The Cytocharge Rocky Mountain Bodybuilding Classic (currently 21 weeks out) in Denver Colorado.
On another note I'm going to try and keep this blog updated a little better and add some more details to it. My diet isn't going to be anything interesting during the week but I'll keep track of what I eat during my refeeds as well as my total carb intake. I'm not great at this nutrition stuff but I'm slowly learning which is the important thing I guess lol. If I dream up any good recipes I'll share them too.
Luckily I found this out now instead of later in the summer or fall but it still sucks. I am set on doing a contest though. After looking at some different sites, I'm going to shoot for either the Red River Bodybuilding competition (currently 18 weeks out) in Norman Oklahoma or The Cytocharge Rocky Mountain Bodybuilding Classic (currently 21 weeks out) in Denver Colorado.
On another note I'm going to try and keep this blog updated a little better and add some more details to it. My diet isn't going to be anything interesting during the week but I'll keep track of what I eat during my refeeds as well as my total carb intake. I'm not great at this nutrition stuff but I'm slowly learning which is the important thing I guess lol. If I dream up any good recipes I'll share them too.
Wednesday, June 17, 2009
Refeed and Update
I worked last night which meant I went to bed at about 8 a.m. this morning. Slept until two then started my refeed. I am basing my refeeds by the hours, not meals. Today was a 6 hour refeed (started at 2:30 and ending at 8:30), from there I'll fast (other than veggies for some fiber) until after practice tomorrow morning which will be about 8 o'clock in the morning. So far, I'm a sweating fucking mess but I feel huge which is a good thing.
Also my hamstrings and upper back are beyond sore. They haven't been this bad in awhile which is a good thing at least in my mind.
Also my hamstrings and upper back are beyond sore. They haven't been this bad in awhile which is a good thing at least in my mind.
The Hangover
If you guys haven't been out to see this movie yet you have to. So far this year it's the absolute best movies I've seen. Funny as hell from beginning to end.
Official Hangover Trailier
Official Hangover Trailier
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