I missed a few days due to a crappy work week or two. Here’s last week’s update:

Friday 3/2/2013

Welp. Turns out, my back is most certainly wrecked! I was feeling pretty good on Friday morning, so decided I’d head back to the gym. Plan A with squats, deads and more. Throughout the workout, I had some twinges but nothing major but by the end, I could tell my performance was slipping because the pain was coming back so I cut it short on the accessory work. A good 45 minutes after the workout, I was back into full blown lower back pain and not wanting to stand up straight or move to fast so I decided to go to the Dr. I’ve come too far in little journey, don’t want to blow it away by stupid injuries!

Thankfully, the doc says it’s just muscle inflammation, no herniated disks or nerve damage, so I’m loaded up on prednizone and muscle relaxers not doing over the head/back lifts for the next week! Thankfully, he did say to take two days off and then take a short jog. If it doesn’t hurt to bad, I can continue to run. I can do bench process and other stuff too that doesn’t involve the lower back/core so much, so that’s a plus. Any one know if I could get away with say leg presses or leg curls without using my back?

So…here’s to a couple days rest. If all else fails, I can keep riding the old stationary bike for a week or two.

Gooch2k2 Tracked a Workout for 2,420 pts Mar 1, 2013
Barbell Squat:
- 135 lb x 5 reps
- 185 lb x 5 reps
- 205 lb x 5 reps
- 225 lb x 5 reps
- 255 lb x 5 reps
- 265 lb x 5 reps
- 265 lb x 5 reps
- 265 lb x 5 reps
Barbell Bench Press:
- 135 lb x 5 reps
- 145 lb x 5 reps
- 155 lb x 5 reps
- 205 lb x 5 reps
- 215 lb x 3 reps
- 205 lb x 4 reps
Barbell Deadlift:
- 135 lb x 5 reps
- 185 lb x 5 reps
- 205 lb x 5 reps
- 225 lb x 5 reps
- 275 lb x 4 reps
Barbell Incline Bench Press:
- 95 lb x 5 reps
- 115 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
Weighted Hyperextension:
- 25 lb x 10 reps
- 25 lb x 10 reps
Weighted Decline Sit-Up:
- 10 lb x 15 reps
- 10 lb x 15 reps
Dips – Chest Version:
- 10 reps || assisted || 70 lb
- 10 reps || assisted || 70 lb

Monday 2/25/2013

Monday was a crappy day at work. Worst I’ve had in awhile, when you figure in that I worked all weekend. It was so busy, I had to skip the gym at lunch time! My first reaction was ‘that sucks, guess I have to go lift on Tuesday instead!’ But then, I realized that I had time after work to go. The first reaction to that was, “YOu know it’s been a bad day, I just want to go home and veg out.” Then it dawned on me that if I did go, I’d burn off all the days frustration plus I’d be mad at myself for skipping it. Worked out pretty great really and was nice to see how my thought process to the gym has changed over the past year.

Weight’s still holding tight at 251, -100lbs. Driving me nuts! I’m going to kick it’s arse though. March 1st marks 1 year since I started this journey, it’d be pretty sweet to start year two at -101 lbs. So let’s do that.

Gooch2k2 Tracked a Workout for 1,567 pts Feb 25, 2013
Front Barbell Squat:
- 45 lb x 5 reps
- 65 lb x 5 reps
- 95 lb x 5 reps
- 115 lb x 5 reps
- 135 lb x 5 reps
- 145 lb x 5 reps
- 145 lb x 5 reps
- 145 lb x 5 reps
- 155 lb x 5 reps
Standing Barbell Shoulder Press (OHP):
- 95 lb x 5 reps
- 115 lb x 5 reps
- 135 lb x 5 reps
- 145 lb x 5 reps
- 155 lb x 5 reps
- 145 lb x 5 reps
Bent Over Barbell Row:
- 70 lb x 5 reps
- 90 lb x 5 reps
- 90 lb x 5 reps
- 115 lb x 5 reps
- 110 lb x 5 reps
- 110 lb x 5 reps
Lat Pulldown:
- 70 lb x 5 reps
- 90 lb x 5 reps
- 110 lb x 5 reps
- 140 lb x 5 reps
- 140 lb x 5 reps
- 140 lb x 5 reps
Pull-Up:
- 5 reps || assisted || 70 lb
- 5 reps || assisted || 70 lb
- 5 reps || assisted || 70 lb
Weighted Hyperextension:
- 25 lb x 10 reps
- 25 lb x 10 reps
- 25 lb x 10 reps
Weighted Decline Sit-Up:
- 10 lb x 20 reps
- 10 lb x 16 reps
- 10 lb x 15 reps
- Comment Share
fito2sa

Wednesday 2/20/2013

Well, I was working from home this wednesday and since my gym’s in the same town as work, I normally have to wait to drive over there after I get off at 4. This Wednesday? Just wasn’t feeling it. I was kind of tired, I was enjoying being home and driving back to work (gym’s across the street) just felt …blah. So, I ran instead. It was kind of a crappy run…slower than normal and my legs are feeling it this week. But, I got out there and I”m getting my mileage back up. Today though, I’ll be hitting the gym after work since I’m over here. I can’t go at lunch do to my weight loss group meeting, so evening workout it is! I’ll be bumping Friday’s workout to Saturday as well since I’m off this Friday due to….working all weekend. Yah, work kind of sucks lately. It pays the bills though!

On the bright side, I woke up this morning (writing this on Thursday) to 251.2 lbs on the scale! This means I’m back to -100 lbs for certain! I’m a bit of a pessimist, so I worry that it’s just going to bounce right back up to 257 again, but this gets me excited that the plateau is starting lose it’s fight. OH MAN let’s hope, cause that shit is demoralizing!

So to make it official;

251.2 lbs -100 lbs total

Running:
- 0:23:46.7 || 2.2 mi || 10:49.7 min/mi
- http://runkeeper.com/user/CinemaFromage/activity/150941002
fito2sa

Wednesday 2/13/2012

Not much to say to but…doing my thing. Today was pretty much business as usual. I’m enjoying the front squats a lot, but my arms are really sore where the bar’s resting, but I assume that’s to be expected.

I had a pretty huge over sized/over goal dinner tonight, but it still fits in with exercise calories so not the end of the world. My birthday’s here soon and the inlaws took us out for an early birthday dinner. I was PRETTY good; it was a grilled chicken sandwich with roasted red pepper, avacado, cheese & bacon. Since it was for my b-day, I went ahead and enjoyed the french fries and a few bites of the giant cookie with ice cream on it too.

This weekend though, is my officially ‘scheduled’ cheat meal, which just so happens to fall on my actual birthday. we’re going to go out for barbecue and shit’s going to get ugly. It’s just one night though, so that’s all right.

Gooch2k2 Tracked a Workout for 1,467 pts Today
Front Barbell Squat:
- 45 lb x 5 reps
- 65 lb x 5 reps
- 95 lb x 5 reps
- 115 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
- 145 lb x 5 reps
Standing Barbell Shoulder Press (OHP):
- 95 lb x 5 reps
- 115 lb x 5 reps
- 135 lb x 5 reps
- 145 lb x 5 reps
- 145 lb x 5 reps
- 145 lb x 5 reps
Bent Over Barbell Row:
- 70 lb x 5 reps
- 70 lb x 5 reps
- 90 lb x 5 reps
- 90 lb x 5 reps
- 110 lb x 5 reps
- 110 lb x 5 reps
- 110 lb x 5 reps
Lat Pulldown:
- 70 lb x 7 reps
- 90 lb x 7 reps
- 110 lb x 5 reps
- 140 lb x 5 reps
- 140 lb x 5 reps
- 140 lb x 5 reps
Pull-Up:
- 5 reps || assisted || 85 lb
- 5 reps || assisted || 85 lb
- 5 reps || assisted || 85 lb
Weighted Hyperextension:
- 25 lb x 10 reps
- 25 lb x 10 reps
- 25 lb x 10 reps
Weighted Decline Sit-Up:
- 10 lb x 15 reps
- 10 lb x 15 reps
- 10 lb x 15 reps

Monday 2/11/2013

This week’s shaping up to be interesting. The weight’s been on the move in a big way and so far…it hasn’t rubber banded back to where it was before. I’m remaining skeptical since I’ve seen my weight go down and bounce right back up but at the time….it’s a bit exciting! After my workout in the gym, I had to knock the scale down to 200 from 250, so there’s that.

The lifts were going stellar last week though today, I just didn’t feel quite as strong. Where benching 205 felt pretty solid last week, today they were a fight. My squats I dropped weight intentionally working on form since I switch to low bar and got super low, aka parallel, so that’s cool. Deadlift, I got 315 x 3, but they did not feel good at all. I’ve been getting 315×5 for the last two weeks but today, those last 2 reps just weren’t there. I ate good and slept alot over the weekend, but I did lift satrurday. Maybe I’m just tired.

Actually…I can think of 2 reasons my deadlift’s petered out once I apply some brain power to it. Saturday as I had posted, I did front squats for the first time. I got up to 135 for my 3 working sets and the doms were pretty crazy on Sunday. Thinking about it, I’m sure that was a MAJOR factor since there’s a lot of new muscles being users there. The second is that my low bar squats today were far lower than I’ve been doing, so there was some new fatigue there as well! So…okay, not so worried about that deadlift now that I’ve talked it out.

All in all, I’m pretty excited for my new low bar & front squats. I can tell from the burn that they’re working pretty good!

Keep your fingers crossed for me on crossing the 250 lb threshold.

Barbell Squats
- 135 lb x 5 reps
- 185 lb x 5 reps
- 205 lb x 5 reps
- 225 lb x 5 reps
- 255 lb x 5 reps
- 255 lb x 5 reps
- 255 lb x 5 reps
Barbell Bench Press:
- 135 lb x 5 reps
- 145 lb x 5 reps
- 155 lb x 5 reps
- 205 lb x 5 reps
- 205 lb x 5 reps
- 205 lb x 5 reps
Barbell Deadlift:
- 135 lb x 5 reps
- 185 lb x 5 reps
- 205 lb x 5 reps
- 225 lb x 5 reps
- 315 lb x 3 reps
Barbell Incline Bench Press:
- 95 lb x 5 reps
- 115 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
Dips – Chest Version:
- 10 reps || assisted || 85 lb
- 10 reps || assisted || 85 lb
- 10 reps || assisted || 85 lb
Weighted Hyperextension:
- 25 lb x 10 reps
- 25 lb x 10 reps
- 25 lb x 10 reps
Weighted Decline Sit-Up:
10 lb x 15 reps
- 10 lb x 15 reps
- 10 lb x 15 reps
[sub][url=http://www.doomers.org/fito2sa/]fito2sa[/url][/sub]

Saturday 2/9/2013

Today I was introduced to the Front Squat and with it, a whole new set of soreness! Feels pretty great though!

Gooch2k2 Tracked a Workout for 1,514 pts Feb 9, 2013
Front Barbell Squat:
- 45 lb x 5 reps
- 65 lb x 5 reps
- 95 lb x 5 reps
- 115 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
Standing Barbell Shoulder Press (OHP):
- 95 lb x 5 reps
- 115 lb x 5 reps
- 125 lb x 5 reps
- 135 lb x 5 reps
- 145 lb x 5 reps
- 145 lb x 5 reps
- 145 lb x 5 reps
Bent Over Barbell Row:
- 70 lb x 5 reps
- 70 lb x 5 reps
- 95 lb x 5 reps
- 95 lb x 5 reps
- 105 lb x 5 reps
- 105 lb x 5 reps
Lat Pulldown:
- 70 lb x 5 reps
- 90 lb x 5 reps
- 110 lb x 5 reps
- 140 lb x 5 reps
- 140 lb x 5 reps
- 140 lb x 5 reps
Pull-Up:
- 5 reps || assisted || 55 lb
- 5 reps || assisted || 85 lb
- 5 reps || assisted || 85 lb
Weighted Hyperextension:
- 25 lb x 10 reps
- 25 lb x 10 reps
- 25 lb x 10 reps
EZ-Bar Curl:
- 60 lb x 9 reps
- 60 lb x 12 reps
Lying Barbell Triceps Extension (“Skullcrusher”):
- 60 lb x 12 reps
- 60 lb x 12 reps
Weighted Decline Sit-Up:
- 10 lb x 15 reps
- 10 lb x 15 reps
- 10 lb x 12 reps

Friday 2/8/2013

So, the leg’s feeling a bit better today, so I decided to go for it. Everything went well. 205 on the Bench if starting to feel really solid, so I’m thinking one more week and I’ll try upping it again. Squats I got up to 275 and on Monday, i’m going to start alternating front squats and low bar squats every other workout for some variety and core work. Had some friends helping me out on form and showing me how to do front squats, they felt pretty good so I’m pretty excited! This weekend I hope to try running again, so we’ll see how that goes. I have to work for a short bit on Saturday, in at the office, so I may get back to the gym for a rare saturday and get my chest/back work in that I missed since I had to skip out on Wednesday.

On the weight loss front, it’s still there. Right there in the front. The plateau holds on tight, and it sucks, but…whatever. As far as I can see, i’m doing everything right so I’m just going to keep on keeping on. I have a really hard time in these plateau periods in that I stop seeing any progress when I look in the mirror. All I can see is the fat that is still there, and it just piles on the frustration that’s already there and makes it worse. It’s a mental thing, I know. It’s one that I’m constantly battling though. Perhaps I always will. I’ve never been good at self image and I’ve gotten a lot better through therapy (before this journey). Even with my success right now that self image is pretty spotty. Sometimes I just have to force myself to suck it up despite what I see in the mirror and have faith in the fact that I’m doing all right, despite what the scale says. I’ve found taking progress pics to compare to the old fat me helps, plus getting tons of positive feedback from friends and family when I post it to facebook helps a ton too.

I’ve also found that sometimes? You just gotta get out of your own head for this journey before you become obsessive and over think it.

Gooch2k2 Tracked a Workout for 2,774 pts Today
Barbell Squat:
- 135 lb x 5 reps
- 185 lb x 5 reps
- 205 lb x 5 reps
- 225 lb x 5 reps
- 255 lb x 5 reps
- 275 lb x 5 reps
- 275 lb x 5 reps
- 225 lb x 5 reps
- 275 lb x 5 reps
Barbell Bench Press:
- 135 lb x 5 reps
- 145 lb x 5 reps
- 155 lb x 5 reps
- 205 lb x 5 reps
- 205 lb x 5 reps
- 205 lb x 5 reps
Barbell Deadlift:
- 135 lb x 5 reps
- 185 lb x 5 reps
- 205 lb x 5 reps
- 225 lb x 5 reps
- 315 lb x 5 reps
Barbell Incline Bench Press:
- 95 lb x 5 reps
- 115 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
Dips – Chest Version:
- 10 reps || assisted || 85 lb
- 10 reps || assisted || 85 lb
- 10 reps || assisted || 85 lb
Weighted Hyperextension:
- 25 lb x 10 reps
- 25 lb x 10 reps
- 25 lb x 10 reps
Weighted Decline Sit-Up:
- 10 lb x 15 reps
- 10 lb x 15 reps
- 10 lb x 15 reps

Sunday 2/3/2013 and Monday 2/4/2013

I’ve continued eating 2500 calories a day now. The weight’s being stubborn, but it’s fluctuating. However, the effect on my lifting has been off the hook! Today I knocked out 3 working sets of 275 on the squats and continued to nail 145 on the OHP. Last week, I was able to deadlift 315×5 for a second time AND I got 3 working sets of 205 on the bench press! RAWR!

Now if I could just get that pesky ass weight to drop under 250.

The down side to this week… I tweaked my hip flexor muscle on the left side last week. I *think* it was the day I did 5 miles on the elliptical. This hasn’t affected my lifts too much as I’d feared. I”m still busting out gains on the squat and the deadlift. I get a twinge from Hyper extensions and situps, but other wise fine. When I ran yesterday though….who boy. Knowing that was not feeling 100%, I took extra time to stretch it out plenty before my run. Lots of warm up swings, butt kicks, etc too. In the run itself, I was fine. I got home, stretched again, did my thing. Later on yesterday evening though, we were out doing some shopping and by the end of the night, it hurt like mad. I put some icy hot on it last night and it wasn’t as bad this morning. However this afternoon, it still hurts pretty good. The Dr. has given me some 600mg ibuprofen to try and cut down on the swelling and I’m going to continue to stretch and maybe alternate some heat and ice on it? We’ll see!

Hey…maybe I can get my wife to rub it for me!

Sunday

Gooch2k2 Tracked a Workout for 330 pts Feb 3, 2013
Running:
0:34:30.6 || 3.3 mi || 10:24 min/mi || flat (+330 pts)

http://runkeeper.com/user/CinemaFro…ivity/146567520

Monday

Gooch2k2 Tracked a Workout for 2,012 pts Today
Barbell Squat:
- 135 lb x 5 reps
- 185 lb x 5 reps
- 205 lb x 5 reps
- 225 lb x 5 reps
- 265 lb x 5 reps
- 275 lb x 5 reps
- 275 lb x 5 reps
- 275 lb x 5 reps
Standing Barbell Shoulder Press (OHP):
- 95 lb x 5 reps
- 115 lb x 5 reps
- 135 lb x 5 reps
- 145 lb x 5 reps
- 145 lb x 5 reps
- 145 lb x 5 reps
Bent Over Barbell Row:
- 70 lb x 5 reps
- 95 lb x 5 reps
- 105 lb x 5 reps
- 105 lb x 5 reps
- 105 lb x 5 reps
Lat Pulldown:
- 70 lb x 5 reps
- 100 lb x 5 reps
- 120 lb x 5 reps
- 130 lb x 5 reps
- 130 lb x 5 reps
- 130 lb x 5 reps
Pull-Up:
- 5 reps || assisted || 70 lb
- 5 reps || assisted || 85 lb
- 5 reps || assisted || 85 lb
Weighted Hyperextension:
- 25 lb x 10 reps
- 25 lb x 10 reps
- 25 lb x 10 reps
Weighted Decline Sit-Up:
- 10 lb x 15 reps
- 10 lb x 15 reps
- 10 lb x 15 reps

Monday 1/28/2013

Phew, Today was a weird Monday for me. I’ve been having troubles settling down and falling sleep on Monday nights, but last night I was prepared. I downed 2 tylenol pm’s around 10pm to combat this problem and it worked like a charm. Today, I hit the gym well rested and I could FEEL it. I was fired up and ready to work, which is an odd feeling for me as of late, especially on a Monday! Don’t get me wrong, I’m never ‘I don’t wanna go’ about the gym, but normally I’m sore, achey and stiff. Not today though. As I got started on squats, they felt good. In fact, as I hit about 225 I had to mentally slow myself down so that I didn’t over do it. This all worked out well as I was able to get back to 265 on my squats, in my newer corrected/low form and it was good. In fact, I think I could have gotten at least one set at 275. I had my eye on Deadlift though.

The Deadlift…let me tell you, I am LOVING the deadlift these days! You see, I keep up with the starting strength threads and the general fitness threads around here and I see what everybody’s saying about lifting while eating at a deficit. They say you’re going to plateau when eating under calories, and I’m okay with that. The weight loss is still a higher priority than the muscle gain so if I lifting gains slow down? So be it. I’m no longer adding weight every work out, but i’m all right with that. If I’m stuck squatting 265 for awhile and benching 195 for months? Who cares, it’s still a hell of a lot better than what I was lifting before September! The Deadlift though…I”m still seeing significant gains in. I played it safe for a long time, a little bit scared of it. But it’s finally clicked and it’s growing quickly and I’m loving it. That’s what counts, yah?

On the weight front, mine’s starting to fluctuate. I weighed in at 251.4 on Saturday, but was at 255 this morning, despite being 300 calories on Saturday and Sunday. However, I had pizza on friday and movie theater popcorn last night, so I’m like…99% sure that’s all water bloat due to way to much sodium. Which is cool, it’ll flush out.

Oh yah, AND…I bought new shirts and a hoodie this weekend. I had to buy XL’s! /smug

Gooch2k2 Tracked a Workout for 2,984 pts Today
Barbell Squat:
- 135 lb x 5 reps
- 185 lb x 5 reps
- 205 lb x 5 reps
- 225 lb x 5 reps
- 255 lb x 5 reps
- 265 lb x 5 reps
- 265 lb x 5 reps
- 265 lb x 5 reps
Barbell Bench Press:
- 135 lb x 5 reps
- 145 lb x 5 reps
- 155 lb x 5 reps
- 195 lb x 5 reps
- 195 lb x 5 reps
- 195 lb x 5 reps
Barbell Deadlift:
- 135 lb x 5 reps
- 185 lb x 5 reps
- 205 lb x 5 reps
- 225 lb x 5 reps
- 275 lb x 5 reps
- 305 lb x 5 reps
- 315 lb x 5 reps
Barbell Incline Bench Press:
- 95 lb x 5 reps
- 115 lb x 5 reps
- 125 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
Dips – Chest Version:
- 10 reps || assisted || 85 lb
- 10 reps || assisted || 85 lb
Weighted Hyperextension:
- 25 lb x 10 reps
- 25 lb x 10 reps
Weighted Decline Sit-Up:
- 10 lb x 15 reps
- 10 lb x 15 reps
fito2sa

Friday 1/25/2013

It’s FRIIIIIIIDAY!

Well, my stress-er for the week, my dead vehicle ended up being comically easy to fix. I went from fearing a $1000 repair to…$139 repair. Can’t beat that, eh? All the same, I learned a valuable lesson in the last two days in that I now know I can properly handle stress! In the past, something like my truck dying would send me into an anxiety attack. When that anxiety would spike, I’d combat it with cigarettes and junk food. (If you look at my starting pics, you can tell I had a pretty big anxiety problem! ) These last two days though…I didn’t even think of cigs and chips. Instead, I got antsy waiting for lunch to roll around so I could go to the gym and burn off nervous energy. It felt great too!

This morning, the ‘official’ at home in my skivvies weigh in was 252.3, which means I’m at the end of my extra vacation poundage! Took a month, but eh….it was a good vacation. It also means things are moving rather well again too. I saw a 2 lb loss between last week and this week in the newly started weight loss group at work, and that’s with jeans & tshirt on too, so as Fonzie would say….”Ayyyyyy!” We’ll keep churning on in that direction, cause hot damn, let’s conquer the last half this journey!

The gym was good today for the most part. Was kind of spaced out due to mechanics calls, but it got done. I don’t think I’m going to see any gains in the OHP for awhile, those still feel pretty maxed out. I hear those don’t advance quest as much. I got back to my 255 lbs on the squat though, concentrating on getting lower and making sure I get parallel, so that’s pretty solid right there. I had to cut out the bro curls and skullcrushers this week due to running out of time, but again… accessory work, so nothing to lose sleep over!

The bad side to my workouts….I’ve gone another week without running. It’s just been too damn cold and I don’t have the cold weather gear (or the money to buy it) to make it comfortable. My goal this weekend is to get the treadmill back in from the garage that was relocated for holiday decorations and get in some time on that day to day. I’ll alternate that with the stationary bike at home too to boost the cardio back up. I want to be able to start piling on some miles again as soon as it climbs back up above 30!

This weekend is a cheat meal weekend too. It’s one of my goals with my health coach! Cheat meal every two weeks! She was smart enough to make it one of my goals too, because otherwise I’m far too bull headed and would NOT do it. I see pizza in my future and it looks glorious.

Later, gators!

Gooch2k2 Tracked a Workout for 1,713 pts Today
Barbell Squat:
- 135 lb x 5 reps
- 185 lb x 5 reps
- 205 lb x 5 reps
- 225 lb x 5 reps
- 255 lb x 5 reps
- 255 lb x 5 reps
- 255 lb x 5 reps
Standing Barbell Shoulder Press (OHP):
- 95 lb x 5 reps
- 115 lb x 5 reps
- 125 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
Bent Over Barbell Row:
- 70 lb x 5 reps
- 95 lb x 5 reps
- 95 lb x 5 reps
- 95 lb x 5 reps
Pull-Up:
- 5 reps || assisted || 85 lb
- 5 reps || assisted || 85 lb
- 5 reps || assisted || 85 lb
Lat Pulldown:
- 55 lb x 5 reps
- 70 lb x 5 reps
- 100 lb x 5 reps
- 120 lb x 5 reps
- 120 lb x 5 reps
- 120 lb x 5 reps
Weighted Hyperextension:
- 25 lb x 10 reps
- 25 lb x 10 reps
- 25 lb x 10 reps
Weighted Decline Sit-Up:
- 10 lb x 15 reps
- 10 lb x 15 reps
- 10 lb x 15 reps

Wednesday 1/23/2013

Well, that weekend stretched out a bit longer than I expected! Work was closed on Monday for the holiday and while I still had good intentions of driving over to the gym (it’s across the street from work, a good 30 min away)….I was warm at cozy and playing DmC on xbox, and was quite happy to be there. Tuesday was a no go too as the wife and daughter both have the flu, so I had to have another day off to get them to the Dr. and play nurse. Today though…I got back at it. And the getting was pretty good, I must say.

Wednesday has really been kind of a cluster…the fuel pump died on my Truck last night out of nowhere, so today’s been a mess of getting that looked at, over quoted and just general headaches. I got to the gym late, so I had to cut off my accessory lifts which I felt bad about. But they’re accessory lifts and I got some in, so who shives a git! I got the important stuff in. And I did them well! Today was the 2nd time I got 300 x5 on the deadlift, which blows my mind. This is officially 50 lbs over my body wait. Hot damn!

Speaking of body weight…I got on the gym scale today, which I don’t count as officially. The staff even says it hasn’t been checked in a while it’s mostly for tracking trends, not really to be considered accurate. I consider my morning fasting weigh ins at home to be official. That said, the trend on the gym scale was good. It was real good.

For the first time in this journey? I had to take the scale off the 250lb block.

Today, I was at 248.5 lbs! That is officially the lowest I’ve been on the gym scale!

Man, I can’t wait to weigh in in the morning.

Gooch2k2 Tracked a Workout for 2,402 pts Today
Barbell Squat:
- 135 lb x 5 reps
- 185 lb x 5 reps
- 205 lb x 5 reps
- 225 lb x 5 reps
- 245 lb x 5 reps
- 245 lb x 5 reps
- 245 lb x 5 reps
Barbell Bench Press:
- 135 lb x 5 reps
- 145 lb x 5 reps
- 185 lb x 5 reps
- 195 lb x 5 reps
- 195 lb x 5 reps
- 195 lb x 5 reps
Barbell Deadlift:
- 135 lb x 5 reps
- 185 lb x 5 reps
- 205 lb x 5 reps
- 225 lb x 5 reps
- 275 lb x 5 reps
- 300 lb x 5 reps
Barbell Incline Bench Press:
- 95 lb x 5 reps
- 115 lb x 5 reps
- 125 lb x 5 reps
- 125 lb x 5 reps
Dips – Chest Version:
- 10 reps || assisted || 85 lb
- 10 reps || assisted || 85 lb
Weighted Hyperextension:
- 15 lb x 10 reps
- 15 lb x 10 reps
Weighted Decline Sit-Up:
- 10 lb x 15 reps