Wednesday 3/20/2013

Day two of the new four day split! Like I had predicted, I was pretty sore this morning after the first day of the new program, despite if I thought I was working hard or not. It was a good kind of sore, (i’ve actually come to look forward to DOMS, in my mind, it means you worked hard!) so it’s all gravy. Mmm gravy. Today’s workout was all shoulders and tri’s. I felt the burn a little more during the workout this time but by the time I was done, I had some serious T Rex arms going as I tried to wash my hair! When I went to do my dips at the end, an exercise I’ve been busting out 30 reps on at the same weight, I damn near fell off the machine, my arms were jelly!

So, it was good workout.

Tomorrow’s the first day of Physical Therapy. Hopefully I’ll get told I can at least do the elliptical or something. No running is making me antsy and an antsy Casey is no fun for anybody.

Seated Dumbbell Shoulder Press:
- 25 lb x 8 reps
- 35 lb x 8 reps
- 45 lb x 8 reps
- 50 lb x 4 reps
Seated Barbell Military Press:
- 45 lb x 5 reps
- 65 lb x 5 reps
- 85 lb x 5 reps
- 95 lb x 10 reps
- 95 lb x 6 reps
- 95 lb x 6 reps
Dumbbell Side Lateral Raise:
- 10 lb x 20 reps
Reverse Triceps Bench Press:
- 45 lb x 8 reps
- 65 lb x 8 reps
- 85 lb x 8 reps
- 95 lb x 8 reps
Close-Grip Barbell Bench Press:
- 95 lb x 5 reps
- 115 lb x 10 reps
- 115 lb x 8 reps
- 115 lb x 6 reps
Cable Rope Overhead Triceps Extension:
- 32.5 lb x 20 reps
Dips – Chest Version:
- 5 reps || assisted || 70 lb
- 5 reps || assisted || 70 lb

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 3/4/2013 and Wednesday 3/6/2013

So, I’ve been good and listening to the Dr. and haven’t lifted since last Friday! It kinda…makes me sad, but at the same time, the back’s getting better. We’re down to a dull ache and the occasional twinge. I was planning on ellipitcaling for a week straight, but by Tuesday I was feeling pretty strung out from working two weeks straight so took a day off. Today though, I felt a bit more energized, but still pretty fried. Running made it feel better though!

I plan on hitting the elliptical for the next two days, then getting outside for the warm up this weekend, then hopefully easing back in to some lifting on Monday!

On the weight front, I’ve been frustrated. I got down to 250 and last Saturday, I had some popcorn at the movies. (No butter mind you!) I made sure to have the calories free but without fail, the salt hit me where it counts and the water weight has ballooned me up to a good 254. We’re working back down to normal though. It’s funny now that I can tell exactly what’s going to happen when I eat something like that. As much as I Loooooove popcorn, I think I need to lay off of the movie theater variety At least until this pesky plateau is over. Heck, sneaking in a Cliff Bar is probably cheaper and healthier at any rate!

Gooch2k2 Tracked a Workout for 216 pts Today
Elliptical Trainer:
- 0:54:00 || Easy
- http://runkeeper.com/user/CinemaFromage/activity/154807988
- Comment Share

Gooch2k2 Tracked a Workout for 240 pts Mar 4, 2013
Elliptical Trainer:
- 1:00:00
- http://runkeeper.com/user/CinemaFromage/activity/154161887
- Comment Share
- propped this.
fito2sa

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 2/11/2013

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

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

Friday 1/11/2013

So here we are on Friday. My weight is sticking like crazy, which sucks. But..not going to beat myself up over it. It is what it is! All the same, I can see changes in my body composition, so all is well. I’m starting to get…dare I say…muscles, which is kind of cool, if I do say so myself! (And I do say so myself!) I was hoping to push on for day 6 of running in a row, but I think I’m going to make a judgement call and nix that run for today. Saturday was a scheduled rest day all the same and frankly…I’m beat. My legs are sore plus today was a squat/deadlift day, so why push it when I’ve had a pretty stellar workout week already.

Today’s workout was pretty great. Took longer than I Wanted, but I officially started a working set in squats that is over my body weight, and I set a new Deadlift PR with 275! Can’t beat that! Plus, I think if I’m feeling good next week, I’m going to take a crack at 205 on the bench press as well. 195 feels pretty good now, so time to push I think!

As I said, Saturday’s a rest day and boy am I looking forward to it. I’ve got that deep set tiredness setting in on the old ‘bod and sleeping in tomorrow morning’s going to feel fantastic. Granted, my version of sleeping in is only until about 8:30am, but it still beats 5:30am! Sunday’s turning in to a busy day with 2 podcast recordings on the slate now, but I still plan on getting a long run in there as well. I’m going to shoot for 5 miles and see what happens!

Gooch2k2 Tracked a Workout for 2,371 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
- 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
- 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
Dips – Chest Version:
- 10 reps || assisted || 85 lb
- 10 reps || assisted || 85 lb
- 10 reps || assisted || 85 lb
Weighted Hyperextension:
- 15 lb x 10 reps
- 15 lb x 10 reps
- 15 lb x 10 reps
Weighted Decline Sit-Up:
- 10 lb x 15 reps
- 10 lb x 15 reps
- 10 lb x 15 reps
EZ-Bar Curl:
- 50 lb x 12 reps
- 50 lb x 12 reps
Lying Barbell Triceps Extension (“Skullcrusher”):
- 50 lb x 12 reps
- 50 lb x 12 reps