I need to get back into that as well, using work, the misses and our different schedules
and Mikey/Tab being so picky is a crutch.

pg

This post has been edited by sardoniclysane on Fri - Dec 6 2013 - 19:32:34

Mile run warmup (8:52)

Stretches

Squats: 5x5 @ 120
Bench: 5x5 @ 95
Rows: 5x5 @ 90

5 min cool down.

Breathing issues ATM. It'll pass.

Mile run on tread (8:32) I may go for sub 8:30 next
time but no lower than that for now.

Stretches

Squat: 5x5 @ 125
Military Press: 5x5 @ 75
Dead lifts 1 x 5 @ 160
Used 2 45's on each side to simulate real deads.

Still kinda sucked.

5 minute tread cool down.

Muscle milk time before late dinner. Went shopping so
gym time was late.

So very hungry today. Not starving myself, just
Making the observation my body is telling me to eat
Everything in sight.

run warmup (.88 mile in 7:20...pushed too hard, had
First asthma attack in 18 years)

Stretches

Squats: 5x5 @ 130
Bench: 5x5 @ 100
Rows: 4x5 @ 90, 1 x 5 @ 95

Smith barbell shrugs (front and back)
1 x 15 each @ 110, 1 x 10 each @ 130

5 min cool down.

Warmup mile run on tread (8:08)
Why? Because fucking retarded.

Stretches

Squat: 5x5 @ 140 whoops 5 more than I should have.
Military Press: 5x5 @ 80
Dead lifts 1 x 3 @ 160 1 x 5 @ 170
Used 3 45's on each side to simulate real deads.

Close, no cigar.

Set of front shrugs and back shrugs.

5 minute tread cool down.

Penis.

3x45's is 315 brahski

No no, for my footing - remember stuck using smith

Side note, first time in a long time I felt like a hyper aggressive dick afterwards.

Fuck is the only word I seem to know right now.

thats called testosterone
go fuck your wife

Mile run warmup in 8:02

Stretches

Squats: 4 x 5, 1 x 3 @ 145
Bench: 5x5 @ 105
Rows: 5 x 5 @ 85 (form work)

Dumbbell shrugs 50lb 2 x 10

Good mornings w 25 lb plate 2 x 10.
5 min cool down.

Very irratible right now.

whenever i get my ass back to the gym i expect to be irritable/aggressive balanced
i think it comes with the territory from within your inner masculinity

Warmup mile run on tread (7:43)

Stretches

Squat: 5x5 @ 145
Military Press: 1 x 5 @ 85, 1 x 3 @ 85, 1 x 5 @ 75, 2 x 5 @ 80
(These were a mess)
Dead lifts 1 x 3 @ 160 1 x 5 @ 180, 1 x 1 @ 225
(Used 3 45's on each side to simulate real deads)


5 minute tread cool down.

I feel pretty sore an pooped.

5 min walk
Mile run warmup in 6:51

Stretches

Squats: 4 x 5 @ 150
Bench: 5x5 @ 115
Rows: 5 x 5 @ 90

Smith barbell shrugs 1 x 10 @ 105, 2 x 10 @ 155
Smith barbell back shrugs 1 x 10 @ 105, 2 x 10 @ 125

5 min cool down

Slightly fried

This post has been edited by sardoniclysane on Mon - Dec 23 2013 - 21:01:26

Warmup mile run on tread (6:59)

Stretches

Squat: 5x5 @ 150
Military Press: 5 x 5 @ 85
Dead lifts 1 x 3 @ 155 1 x 5 @ 195 1 x 1 @ 235
(Used 3 45's on each side to simulate real deads)


5 minute tread cool down.

Coughing a lot and extremely pissed off.

Mile run warmup in 6:49

Stretches

Squats: 5 x 5 @ 150
Bench: 4 x 5 @ 120, 1 x 3 @ 120
Rows: 5 x 5 @ 95

Smith barbell shrugs 1 x 10 @ 110, 1 x 10 @ 160, 1 x 9 @ 180


5 min cool down


Probs taking week off, we'll see how I feel on thurs.

Warmup mile run on tread (7:07)

Stretches

Squat: 5x5 @ 155
Military Press: 5 x 5 @ 90
Dead lifts 1 x 3 @ 160 1 x 5 @ 200 1 x 1 @ 250, 1 failed
stupid attempt at 280. Nearly passed out.


5 minute tread cool down.

Pushing too hard. Gotta remember to pace and
Remember I'm nearing 35, not 25.

maybe a weird question but how do you feel now overall?
based off when you started?

Still been working out.

1/28/2014

Warmup .88 mile walk/run in 8:00, .34 mile run in 1.40

Stertchers

Squats 5 x 5 @ 180
Standing Military Presses 5 x 5 @ 100
Deadlifts 1 x 5 @ 110, 1 x 4 @ 200, 1 x 2 @ 245, 1 x 4 @ 225.

My grip is fucking with me pretty hard right now.

I feel a lot better - slimmed down some and recomped.

Warmup (.94 mile in 8:00 - walk/run combo)

Stretches

Squats: 5x5 @ 190
Bench: 4 x 5 @ 140, 1 x 5 @ 145
Rows: 5 x 5 @ 115
Shrugs 1 x 15 @ 110, 1 x 10 @ 200, 1 x 8 @ 225
1 x 6 @ 225

8 min cool down (jog/walk .82 mile)

Warmup .97 mile walk/run in 8:00

Stertchers

Squats 1 x 5 @ 195, 4 x 5 @ 180
Standing Military Presses 5 x 5 @ 105
Deadlifts 1 x 10 @ 110, 1 x 5 @ 200, 1 x 3 @ 245

I didn't eat enough today and it showed.

Warm up (1.01 mile in 8:00 - walk/run combo)

Stretches

Squats: 1 x 8 @ 160, 1 x 5 @ 190, 4 x 5 @ 180
Bench: 1 x 3 @ 150, 4 x 5 @ 140
Rows: 5 x 5 @ 120
Shrugs 1 x 15 @ 110, 1 x 15 @ 160, 1 x 12 @ 200, 1 x 8 @ 235
1 x 7 @ 235

8 min cool down (jog/walk .82 mile).

Went a bit faster than I wanted due to working out with a co-worker. Good times though.

b4/after pics!!!

I haven't taken a ton of photos.

Best I can do is this before/after that was put together for me.

I was going to just put it here but shit it's large as fuck so here's a link instead.

No idea why it's that big.

http://tinypic.com/view.php?pic=24yz487&s=8#.UvbByPldWSp

gz n1
lifts going up very quickly

Ty Ty

Warmup .98 mile walk/run in 8:00

Stertchers

Squats 4 x 5 @ 195, 1 x 4 1/2 @ 195
Standing Military Presses 5 x 5 @ 110
Deadlifts 1 x 10 @ 110, 1 x 5 @ 200, 1 x 3 @ 245, 1 x 2 @ 245. Fuck you Grip.

Also wallet fucking stolen/lost tonight - so there's that.

Warm up (0.68 mile in 4:20 - run)

Stretches

Squats: 1 x 8 @ 160, 1 x 3 @ 195 (Buried under the weight), 4 x 5 @ 175
Bench: 3 x 5 145 - dead

didn't have it tonight, not even close. My body and mind just weren't ready.

Everything aches right now.

This post has been edited by sardoniclysane on Thu - Feb 13 2014 - 20:39:44

Warmup .88 mile walk/run in 6:20

Stertchers

Squats 5 x 5 @ 195
Standing Military Presses 2 x 5 @ 115, 2 x 5 @ 110, 1 x 5 @ 95
Deadlifts 1 x 15 @ 110, 1 x 8 x 160, 1 x 5 @ 200 , 1 x 1 @ 235 , 1 x 5 @ 200

vn1
got the v i see

Warmup (1.05 mile in 8:46 - walk/run combo)

Stretches

Squats: 1 x 5 @ 160, 5x5 @ 175
Bench: 4 x 5 @ 130, 1 x 2 @ 130
Rows: 5 x 5 @ 110
Shrugs 1 x 15 @ 160, 1 x 10 @ 200,

Good Mornings w 25 lb plate, obliques with 2 25 lb plates.

meh meh meh hungry yo

Warmup .88 mile walk/run in 6:51

Stertchers

Squats 1 x 5 @ 160, 5 x 5 @ 180
Standing Military Presses 5 x 5 @ 90
Deadlifts 1 x 10 @ 110, 1 x 5 @ 160 1 x 5
@ 215, 1 x 1 @ 275, 1 x 1 @ 300

Ab shit

Half mile cooldown

This post has been edited by sardoniclysane on Thu - Feb 27 2014 - 20:42:14

Warmup (1.06 mile in 8:15- walk/run combo)

Stretches

Squats: 1 x 5 @ 160, 5x5 @ 185
Bench: 4 x 5 @ 135
Rows: 5 x 5 @ 110
Shrugs 1 x 15 @ 160, 1 x 10 @ 200, 1 x 7 @ 200

Good Mornings w 25 lb plate (3 x 10) obliques with (45lb plate 2 x 10 each side)

Warmup 1.05 mile walk/run in 7:56

Stertchers

Squats 1 x 5 @ 160, 5 x 5 @ 190
Standing Military Presses 5 x 5 @ 95
Deadlifts 1 x 5 @ 160 1 x 5 200,
5 x 5 @ 230.

Ab shit

Half mile cooldown

Thorsday workout

Warmup (1.26 mile in 9:26- walk/run combo)

Stretches

Squats: 6 x 5 @ 160
Bench: 3 x 5 @ 140, 2 x 2 @ 140
Rows: 5 x 5 @ 115
Shrugs 1 x 15 @ 160, 2 x 10 @ 200

Good Mornings w 25 lb plate (3 x 10) obliques with (45lb plate 3 x 15 each side)

Took it light on squats due to calf issues and the fact tomorrows workout will be during the day so no 48 hour rest period.

Was an ok workout overall. I really need to work on foot placement I think. It seems to be what's causing the pain, or maybe its just because shitty smith.

Dude at work has me going to LA fitness tomorrow, real cage, real bar, real iron. Will be fun.

Warmup 1.21 mile walk/run in 10:17

Stertchers

Squats 1 x 5 @ 135, 3 x 5 @ 185, 2 x 5 @ 195
Standing Military Presses 1 x 5 @ 95, 5 x 5 @ 100
Deadlifts 1 x 5 @ 135 1 x 5 185,
1 x 5 @ 225

Ab shit

3 5 on 5 basketball games to 12 after.

Runing aen Ape, white flood, and animal pal right now.
Also was told my current bf is 18%. Yuck

Tues Night Workout workout

Warmup (0.88 mile in 5:54- walk/run combo)

Stretches

Squats: 1 x 5 @ 160, 1 x 4 @ 195, 1 x 5 @ 195, 1 x 4 @ 195, 2 x 3 @ 195
Bench: 5 x 5 @ 140
Rows: 5 x 5 @ 120
Shrugs 1 x 15 @ 160, 1 x 10 @ 200, 2 x 8 @ 225

Good Mornings w 45 lb plate (3 x 10) obliques with (45lb plate 3 x 15 each side)

Squats were all over the place, but rest of the workout was n1

Wednes Night Workout workout

Warmup (1.15 mile in 9:00- walk/run combo)

Stretches

Squats: 1 x 5 @ 160, 5 x 5 @ 180
Bench: 3 x 5 @ 145, 1 x 3 @ 145, 1 x 2 @ 145
Rows: 5 x 5 @ 125


Good Mornings w 45 lb plate (3 x 10) obliques with (45lb plate 3 x 15 each side)

Warmup 1.23 mile walk/run in 8:59

Stertchers

Squats 1 x 5 @ 110, 1 x 5 @ 160, 5 x 5 @ 190
Standing Military Presses 1 x 5 @ 70, 5 x 5 @ 105
Deadlifts 1 x 5 @ 160 1 x 5 200,
1 x 5 @ 235

Ab shit
(good Mornings 4 x 10 w 45lb plate, Obliques 3 x 20 each side w 45 lb plate)

Cool down 4 minutes, .31 Miles.

Whatever.

working out is for homos

Warmup (0.94 mile in 5:56- walk/run combo)

Stretches

Squats: 1 x 5 @ 160, 3 x 5 @ 195, 1 x 3 @ 195
Bench: 3 x 5 @ 145, 1 x 4 @ 145, 1 x 3 @ 145
Rows: 5 x 5 @ 130
Shrugs 1 x 15 @ 160, 3 x 10 @ 200

Good Mornings w 45 lb plate (4 x 10) obliques with (45lb plate 4 x 15 each side)

Working out is dumb, I should quit.

This post has been edited by sardoniclysane on Wed - Mar 26 2014 - 21:21:54

Warmup .82 mile run in 5:04

Stertchers

Squats 1 x 5 @ 110, 1 x 5 @ 160, 1 x 5, 3 x 4, 1 x 3 @ 195
Standing Military Presses 1 x 5 @ 70, 4 x 5, 1 x 3 @ 110
Deadlifts 1 x 5 @ 160 1 x 5 200,
1 x 3 @ 240

Ab shit
(good Mornings 4 x 15 w 45lb plate, Obliques 4 x 20 each side w 45 lb plate)


Plateau reached I think.

fucking
ugh

Warmup (0.75 mile in 4:46)

Stretches

Squats: 1 x 5 @ 110 1 x 5 @ 160, 1 x 5 @ 195, 1 x 3 @ 195, 3 x 5 @ 175
Bench: 3 x 5 @ 145, 1 x 4 @ 145, 1 x 2 @ 145
Rows: 5 x 5 @ 130 - shit, should have gone up on these
Shrugs 1 x 15 @ 110, 1 x 12 @ 160, 3 x 8 @ 200

Good Mornings w 45 lb plate (4 x 15) obliques with (45lb plate 4 x 20 each side)

110% shit workout - felt like a fucking bottom dog and energy was poop.

Bad workout still beats no workout tho.

Diet is shit
Sleep is shit
Brain is shit

Just keep swimming!

Warmup .76 mile run in 4:56

Stertchers

Squats 1 x 5 @ 110, 1 x 5 @ 160, 5 x 5 @ 175
Standing Military Presses 1 x 5 @ 70, 4 x 5, 1 x 4 @ 110
Deadlifts 1 x 8 @ 110 1 x 5 @ 160 1 x 5 200,
1 x 1 @ 225

Ab shit
(good Mornings 4 x 15 w 45lb plate, Obliques 6 x 15 each side w 45 lb plate)


Fucking fuck sticks. Tired and cranky and losing motivation but still working out!

Warmup (0.65 mile in 4:15)

Stretches

Squats: 1 x 5 @ 110 1 x 5 @ 160, 5 x 5 @ 180
Bench: 3 x 5 @ 145, 2 x 4 @ 145
Rows: 5 x 5 @ 135
Shrugs 1 x 15 @ 110, 1 x 12 @ 160, 1 x 8 @ 200, 2 x 6 @ 225, 1 x 15 185

Good Mornings w 45 lb plate (3 x 15, 3 x 20) obliques with (45lb plate 4 x 20 each side)

Meh.

Meant to post this yesterday

Warmup .77 mile run in 5:04

Stertchers

Squats 1 x 5 @ 110, 1 x 5 @ 160, 5 x 5 @ 185
Standing Military Presses 1 x 5 @ 70, 2 x 5, 3 x 5 @ 90
Deadlifts 1 x 10 @ 110 1 x 8 @ 160 1 x 5 210


Ab shit
(good Mornings 5 x 15 w 45lb plate, Obliques 4 x 20 each side w 45 lb plate)

Getting so lazy about posting workouts - still going though.

Last nights fun times.

Warmup - 1.3 miles in 9:47

Stretchies

Squats 1 x 5 @ 110, 5 x 5 @ 165
Bench 1 x 5 @ 110, 5 x 5 @ 145
Rows 1 x 5 110 5 x 5 @ 120

Shrugs 1 x 10 @ 160, 2 x 8 200, 3 x 5 @ 230.

Had reset my squats and rows and am building them back up now. More focus on form to make sure
I don't keep firing off and lifting my heels up, gotta be the cause of the calf/shin pain.

No cool down or ab shit last night.

Warmup: no fucking clue! I walked a bit, then jogged, then said fuck it.

Stertchers

Squats 1 x 5 @ 110, 1 x 5 @ 160, 1 x 5 @ 180, 1 x 5 @ 190, 1 x 5 @ 180, 1 X 5 @ 190, 1 x 4 @ 200
1 x 1 X 225
Standing Military Presses 1 x 5 @ 70, 1 x 5 @ 90, 1 x 5 @ 110, 1 x 5 @ 120, 1 x 3 @ 130, 1 X 5 @ 110
Deadlifts 1 x 10 @ 110 1 x 5 @ 200, 1 x 3 250, 1 x 5 @ 225


Ab shit
good Mornings 4 x 15 @ 50 lbs, Obliques 4 x 15 each side w 55 lb dumbell)

No fucking clue what the fuck i was doing but fuck it get paid get laid wut wut

2 months later I'm finally lifting again.

Was first time at fitness center at complex, only one power rack
some fucking soccer looking douche was doing shrugs in it with 25's
on each side. Get out bitch.

Warmup, half mile fuck it jog
some stretching

Squats 1 x 5 @ 135, 3 x 5 @ 155 x 5
Bench 3 x 5 @ 135
Rows 3 x 5 @ 115

No cool down.

Was in and out really quick (that's what she said).

Felt good being able to use a real oly.

good to see you back
are you running SL 5x5?