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