Important note: as my wife pointed out, yes I look like a dork with my shirt tucked into my shorts! I don’t work out with them tucked in though, that was just for progress pics! I swear!

End Week 11:

This week saw the end of Week 11 of a 12 week body building split I’ve been working on, and I like to see that the change has been a bit noticeable! It took some time to get into the groove with this split, but now that I’ve been at it awhile, I like it quite a bit. This program started out as a 4 day program, but as I started to up my running miles, I realized that leg day plus running was pretty much frying my legs. I talked to a couple of the trainers of the gym and they agreed that I’m probably okay without out leg lifts for a bit!

So, my current split is three days. I have a chest day, a back day and a shoulder/arms day. This fits in well with my 25 to 30 miles of running a week as my legs stay pretty fresh for those miles. (Plus, my legs carted around 350 lbs for years, so they’re pretty built!) My original plan was to do this program for 12 weeks, then go back to the Starting Strength program that I did in the beginning, but the problem is that SS has you doing squats three days a week and dead lifts every other workout. That’s simply never going to work well with all the running. So, I’m thinking I’ll stick to the current split and start to substitute in some different lifts for the ones I’ve been doing. The main concern is that they say you should change up your lifts every 12 weeks or so, so I figure that will be enough to help.

I never thought I’d get into something anywhere close to body building, but I’m enjoying it. I’ll never be a bodybuilder, as that’s not what my ultimate goals are. The biggest thing is, when last I dropped a lot of weight, down to 214 lbs some 10 years ago, I was skinny, but I was what you would call skinny fat. I’ve never had any ‘muscle’ to speak of. So, I figured this time it’d be nice to at least look fit when I dropped all the body fat and so far, that feels like it’s working. It’s working to me at any rate!

A good Week.

In the end, it’s been a good week on the weight front. I’m to a point in my journey where I’m trying not to rely so much on the number on the scale and go more by body fat and appearance, but it’s hard. I’ve been fighting a plateau for a solid month, maybe a month and a half; it has been a tough one. Today though, I awoke to find that I have finally pushed beyond that point when I weighed in at 239.8! 241 has been the sticking point for so long, it was pretty exciting to see something below 240! I say it’s been a tough one, but I’ve never been despondent over it. I know by now that consistency is the magic key to weight loss and I’ve kept right on trucking. So I know it would break, just not when.

In addition to that, with school now being out so no daughters to get up for school, I’ve been able to transition my running to the mornings before work, and this has been a HUGE boon to my mileage! The evenings were okay, but it’s hard to squeeze an hour run in there sometimes. You’re tired from running around at work all day, you’re hungry, you want to relax and doing something easy for a bit. Let’s not forget that it’s getting to summer time it’s downright hot some evenings as well. Now in the mornings, I’ve found myself eager to get up and get going. It sounds cheesy, but there’s something pretty motivating about running with the sun rise that’s hard to explain. So far this week, I’ve racked up a little over 18 miles from Tuesday to Friday. Saturday, I plan on heading out early for my long run and I’m going to try for a new personal best, so we’ll see how that goes.

So, there’s this week in a nut shell! I hope yours has been a good week as well! Feel free to add any of your own successes in the comments or even ask any questions.

Tuesday 4/2/2013

The week from hell draws to a close, though it bumped my schedule by a day before it died! No worries though, because I got chest and back in today and I don’t have to work for the next 5 days! Huzzah!

The knee is doing better, still sore now and then, but better all the same. I’m still doing PT twice a week and they’re working on my butt, cause….my butt’s pretty weak. That’s okay though, it’ll improve! I’ve still been logging some miles running, which has been fantastic with the warm up, and the only thing keeping me sane in this crazy ass period here at work.

On my mini-vacation, I still plan on running AND…I’ve already made plans to visit my parents gym when we’re visiting them at the end of the week, so let’s get this train back on the rails!

Weight’s up by 2 pounds, at 248 but that’s due to stress and me trying to not go crazy with stress on the weekends and indulging a bit. It’ll buff out though.

Gooch2k2 Tracked a Workout for 1,096 pts Today
Barbell Incline Bench Press:
- 115 lb x 5 reps
- 125 lb x 12 reps
- 125 lb x 12 reps
- 125 lb x 12 reps
- 125 lb x 11 reps
Barbell Bench Press:
- 125 lb x 10 reps
- 125 lb x 10 reps
- 125 lb x 10 reps
Machine Chest Fly (Pec Deck):
- 100 lb x 15 reps
- 100 lb x 15 reps
- 100 lb x 15 reps
Dips – Chest Version:
- 10 reps || assisted || 100 lb
- 15 reps || assisted || 115 lb
Pull-Up:
- 10 reps || assisted || 115 lb
- 6 reps || assisted || 115 lb
- 5 reps || assisted || 115 lb
Bent Over Barbell Row:
- 100 lb x 12 reps
- 100 lb x 10 reps
- 100 lb x 10 reps
- 100 lb x 10 reps
Lat Pulldown:
- 100 lb x 10 reps
- 100 lb x 10 reps
- 100 lb x 10 reps
Seated Cable Row:
- 42.5 lb x 10 reps
- 42.5 lb x 10 reps
- 42.5 lb x 10 reps
Wide-Grip Pulldown Behind The Neck:
- 70 lb x 15 reps
- 70 lb x 15 reps
- 70 lb x 15 reps
Weighted Decline Sit-Up:
- 10 lb x 15 reps
- 10 lb x 10 reps
- 10 lb x 7 reps
fito2sa

Tuesday 3/19/2013

Well, today’s a bitter sweet day. After getting my back healed up, I noticed all the while that my right knee was feeling funny. Not all the time, but at random times I’d get done with squats and my knee would feel like I was wearing a knee brace. At first that’s all it was; a tightness around the knee. But as the next two weeks progressed, the feeling happened more and more often and then the acheyness would set in in the evening.

By this past Friday, I said the hell with it and went into the Dr. The prognosis is not good…well, to be honest the prognosis was pretty ambiguous to be honest. The doctor left me with a physical therapy appointment and orders to stop running for the time being and no lower body lifts, which kind of sucks. When asked about doing say the elliptical or the stationary bike at least for cardio, I was faced with ‘it will slow your healing’. So, I’m faced with cutting my exercise down drastically, just as my plateau began to break! Yes, it sucks.

When looking at the change, I started thinking about my lifting. I was told specifically I could do all the upper body stuff. I had also had a conversation with a friend at the gym about how I’ve been doing the same program since September, and how it was good to change up lifting routines periodically to shock your muscles. It didn’t take long to put two and two together and figure out that this may be a good time to get off of Starting Strength and try something new.

Here I with day one of Alfalfa’s #4. It’s a bit different from starting strength and it feels like I’m back in noob mode, but I’m pretty excited to be doing something new. With this program being a four day split, with one day dedicated to leg stuff, I figure for the time being it will be pretty easy to just skip the leg day and add an extra cardio day once I figure out what cardio I can do safely. I’m not interested in being huge, but this program’s supposed to be balanced for strength and size and with the changes I’ve seen so far, I’m pretty stoked to have muscles once I drop the rest of this pesky stomach fat!

Here’s to day 1. It didn’t feel as tiring as Starting Strength’s A day, but then again, I probably won’t be able to lift my arms by this evening!

Dumbbell Bench Press:
- 30 lb x 6 reps
- 40 lb x 6 reps
- 55 lb x 6 reps
- 60 lb x 6 reps
Barbell Incline Bench Press:
- 90 lb x 5 reps
- 115 lb x 5 reps
- 125 lb x 10 reps
- 125 lb x 8 reps
- 125 lb x 5 reps
Barbell Bench Press:
- 135 lb x 5 reps
- 145 lb x 10 reps
- 135 lb x 6 reps
- 135 lb x 5 reps
Machine Chest Fly (Pec Deck):
- 70 lb x 10 reps
- 85 lb x 10 reps
- 100 lb x 15 reps
- 100 lb x 15 reps
Incline Dumbbell Curl:
- 20 lb x 8 reps
- 30 lb x 5 reps
- 25 lb x 8 reps
Barbell Curl:
- 40 lb x 10 reps
- 40 lb x 8 reps
- 40 lb x 5 reps
Close-Grip Standing Barbell Curl:
- 40 lb x 15 reps
Cable Crunch:
- 52.5 lb x 12 reps
- 52.5 lb x 12 reps
- 52.5 lb x 12 reps
fito2sa

Thursday 3/15/2013

De-loading week continues and it still feels good to be back in the gym after a week off. The back continues to feel great, though I got a bit of a cramp in the middle of my back tonight during tonight’s workout, but a little stretching fixed that up. The problems come in when I realize that my knee’s aching quite a bit, which sucks. It started getting twinges about the same time as my back. It’s not constant, but some days are worse than others. It feels like I have a bandage wrapped tightly around my knee, tends to ache after awhile, especially when there’s a lot of walking involved, up into my lower thigh, etc. Oddly enough, the pain/feeling was really prominent when I started my front squats, then died off as I got into my working sets. Came back later in the evening though.

There’s part of me that worries that I’ll have to take more time off, but with the knee, there’s plenty more lifts I can do around it than the lower back. Plus, I don’t want to kill the running either, so I sucked it up and made a doctor’s appointment for today. I’m on too good of a role, better safe than sorry, right?

The weight’s still holding steady at 246, so we’re in good shape there. Looking forward to dropping more, but slow and steady wins the race!

Gooch2k2 Tracked a Workout for 1,295 pts Mar 14, 2013
Front Barbell Squat:
- 45 lb x 5 reps
- 65 lb x 5 reps
- 85 lb x 5 reps
- 95 lb x 5 reps
- 115 lb x 5 reps
- 115 lb x 5 reps
- 115 lb x 5 reps
Standing Barbell Shoulder Press (OHP):
- 95 lb x 5 reps
- 115 lb x 5 reps
- 115 lb x 5 reps
- 125 lb x 5 reps
- 125 lb x 5 reps
- 125 lb x 5 reps
Bent Over Barbell Row:
- 90 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 5 reps
- 90 lb x 5 reps
- 110 lb x 5 reps
- 120 lb x 5 reps
- 120 lb x 5 reps
- 120 lb x 5 reps
Pull-Up:
- 5 reps || assisted || 70 lb
- 5 reps || assisted || 70 lb
- 5 reps || assisted || 70 lb
Weighted Hyperextension:
- 10 lb x 10 reps
- 10 lb x 10 reps
- 10 lb x 10 reps
Weighted Decline Sit-Up:
- 10 lb x 15 reps
- 10 lb x 15 reps
- 10 lb x 15 reps

Yay! I got to lift again!

I spent the last week doing nothing but cardio due to hurting my back. By Monday, I was feeling pretty good so I decided to go back. I tell ya, I was really missing the lifting side of things! I found myself kind of looking forward to that muscle ache that comes later in the evening that lets you know you had a good work out. I had a good workout too! The back felt great! I played it smart this time; the last time I took a week off to heal, I tried to go back to the weights I had left off at and it was like the first day of lifting all over again. So, I de-loaded and stayed light for a bit and worked out quite well. My deadlifts felt good form wise, though I got a twinge in my hip (they were sore from the running the previous week) on rep #4 of 275, so I just dropped it and called it done. Let’s not push it, right?

Yesterday was my typical cardio day and it went well. I was sore from lifting again on Monday, but that’s to be expected. I was still surprised to see my pace though when I finished! It felt good! I’ve take to reading my kindle while I’m on the elliptical. It may look goofy, but an hour passes in no time and it really pushed me into zoning out on what I’m doing more so that music or podcasts, so it’s a great fit for the machine since it used to bore me to tears.

Weight wise, I’m still holding at 246 and I am ecstatic about it! That last plateau was a beast. I’ll be pushing through to 240 in no time!

Monday 3/11/2013

Gooch2k2 Tracked a Workout for 2,281 pts Mar 11, 2013
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
- 155 lb x 5 reps
- 185 lb x 5 reps
- 185 lb x 5 reps
- 185 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 3 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
- 125 lb x 5 reps
Dips – Chest Version:
- 10 reps || assisted || 70 lb
- 10 reps || assisted || 70 lb
- 10 reps || assisted || 70 lb
Weighted Hyperextension:
- 10 lb x 10 reps
- 10 lb x 10 reps
- 10 lb x 10 reps
Weighted Decline Sit-Up:
- 10 lb x 15 reps
- 10 lb x 15 reps
- 10 lb x 10 reps
fito2sa

Tuesday 3/13/2013

Gooch2k2 Tracked a Workout for 199 pts Mar 12, 2013
Elliptical Trainer:
- 0:50:00 || Easy
- http://runkeeper.com/user/CinemaFromage/activity/156581437
fito2sa

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

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