The road so far -

170 - > 159 ->myfitnesspalbulshit ->155.

I still look pregnant, so running/lifting is on order now.

Elbow feels fine, we'll give it a go.

Also wife wants me to join this stupid gym that hits an alarm if you grunt, but hey
it has fucking tanning beds.

No.

will start sharing my adventursome adventures here.

Basically just going to p90x it again for a few weeks till the wedding, also doing some ostio bi flex 3 x a day
along with omega 3's to give my fucking old joints some support and hopefully not have some weird flare ups.

AND - once we have fundage, going to the doc to see if I need any other help.

so...

are you trying to gain weight or lose weight

Slim down - Tired of carrying this extra weight around my middle.

Sorry for not specifying.

how tall are you?

5'7 - my weight isn't bad, but it's shifted away from where it used to be - so doing a quick slim down.

fucking midgets everywhere

So hungry, and so sober.

Neither of these should be my natural state.

Holding at 154 right now.

sounds skinnyfat
you should be trying to gain weight

I am skinny fat - you can't spot reduce, and no, with the wedding looming, I should not
be trying to gain weight.

well i disagree
if you cut any more youre going to be skeleton mode

http://www.youtube.com/watch?v=4GgbzzOZlaY

you cant chisel a pebble

way to make me feel fat haha, 5'6 and like 170, but i guess i'm pretty solid

gl with your workouts m8

gl

Holding at about 150 ish - Wife had me join a gym, but ofc it's planet fitness, where free standing oly bars
don't exist.

Oh well, Smith'ing it up as best I can on Rippetoes, with some added ab and arm work post main lifts.

Nothing special to report really at this point other than down an inch on my waist, chest and arms look fuller.

Wedding is next week, after which I can worry about clean bulking or just continue reorganizing the weight I have.

K - need to start posting a log of wtf I do. How do you know what to do if you don't know what you did?


Tn8

Warmup 9:00 on treadmill

Stretch

Smith Squats - since smith is best you get here
10 x bar
5 x 95
5 x 135
5 x 155
5 x 165
4 x 175
3 x 135 (5 sec pause on down)


Standing Military Presses
15 x bar
10 x 65
8 x 95
5 x 105
4 x 115
8 x 95


Straight Leg Dead-lifts (accidental, so stopped early)

10 x bar
5 x 135

Bent Over Rows

5 x 135
4 x 135
9 x 95

Standing Dumbbell Shoulder Fly's

10 x 20
6 x 25
6 x 25

Standing Obliques w/ 45 lb dumbell-

2 sets of 15 both sides

weighted crunches (10 lbs)

3 sets - 47 total reps tonight (20, 17, 10)

5 minute cool down on treaddy.

feelsgoodman.jpg

I have the bone structure of an elf, it's cool.

I laughed

You are a fool. I'm going to crush you, and throw you to the wind.

10 minwarmup (.80mi distance)

Stretchies (static/ballistic)

Squats

Bar x 10
135 x 5
155 x 5
175 x 5
180 x 4
135 x 5 (5 second pause at the end)

Bench

Bar x 10
135 x 6
155 x 5
160 x 3
155 x 5

Stiff Legged Deadlifts

Bar x 10
135 x 5
185 x 5
210 x 5

Cable Fly's

10 x 40
10 x 40

Elbow/shoulder issues with these while getting into and out of position -
switching to dumbell fly's as a result next time it's a bench day

Seated Overhead Tri Raises

45 x 5
45 x 5
45 x 6

Dumbell Shrugs

50 x 8
50 x 8
50 x 8

Grip issues started around this time.

Standing Oblique Raises (Dumbell)

40 x 6/6
40 x 12/12
30 x 25/25

Weighted Crunches (10lb plate)

20
20
12

Cool Down

Fin.

E: Post w/o bw is 150.4.

This post has been edited by sardoniclysane on Sat - May 11 2013 - 23:04:53

bar shrug > DB imo

I agree - no oly's though and not sure if I'd really notice it as well on the smith.

Probably try it next time though.

fuck smith, do DB's

everywhere that i read about strength programs or just anything involving squatting, when people ask, "my gym only has a smith machine will this affect my gains on this program?"

the answer is always "consider changing gyms"

depressing

Which is why I was db'ing it

Yeah - wife picked this place out, I figure if I can keep going it'll motivate her to go. I can deal with it being restrictive to ROM and
not really as much of the load being bore by you as otherwise would in the meantime.

I have noticed there seems to be a group of us husbands at this gym who are dying for free standing olys.

I wonder if we made a petition it would do anything.

ya, it probably has to do with the target audience
my gym for example, which is inside of my work, is very small and the vast majority of members are rotations of obese women who want to do cardio for a few weeks and disappear
as a result there is 1 smith machine and the db area is like the size of a closet

the only somewhat redeeming thing is that although there is no oly bars there is a shorter 25 lb bar so i can still at least deadlift

Yeah I had to find a gym around here with a squat rack and only 2 were under 100$ and had a squat rack...

Everything else was just Smith machines and cybex machines for everything instead of dumbbells

Then my gym closed overnight without warning so I had to go to the only other place in this area that had one even though its a shithole

Ok the vidya you put up was with 25lber? I didn't even notice.

Yeah, forced to do stiffies. Might use some gloves and try and due db deads but it isn't the same either.

We have dumbells at least - just no olympic bars.

This next energy comes from deep inside. Push hard to find it!

TIL after this workout - Overdoing it, trying to fit 3 workouts into 2 sessions, and upping the weight too fast I think.

Right elbow and shoulder feel like they have both been shot, and was super dizzy and almost passed out at more than one point tn8.

Sleeping like 4 hours prolly didn't help either.

WM + stretchies

Squat

Bar x 10
135 x 5
155 x 3
175 x 5
175 x 5
175 x 5

Was fine, not great form on last set though.

Standing Overhead Barbell Presses

Bar x 10
95 x 6
105 x 5
110 x 5
95 x 6

Bent Over Rows

Bar x 10
95 x 10
115 x 6
115 x 4
95 x 8

Scarecrows - 15 lb dumbells

3 x 10

Standing Obliques

35 x 15/15
35 x 15/15
35 x 12/12

Deep Swimmers Presses (Dumbells)

Elbow was already killing me, this was stupid as shit to do

35 x 4
25 x 6

Weighted Crunches - 10 lb plate-

25 reps
20 reps

Almost fell over during these, more than once. So got the fuck outta dodge.

doubling ostiobiflex - and taking a few ibu's now to help.

Possible false alarm on right elbow and shoulder - already feels better. Just need to do a better job listening to my body.

11 minwarmup (0.93 mile)

Stretchies (static/ballistic)

Squats

Bar x 10
135 x 5
155 x 3
185 x 5
185 x 5 Le elbow pain started - so dropped the weight
155 x 5

Bench

Bar x 10
135 x 5
155 x 3
165 x 3
155 x 5
155 x 3
135 x 6

Felt like I had no strength here.


Stiff Legged Deadlifts

Bar x 10
135 x 6
185 x 5 (Reverse Grip w/both arms)
225 x 4 (Reverse Grip w/both arms)

Felt good

Lying overhead Extensions

35 x 8 (Right arm said "nope") so stahped



Dumbell Shrugs

50 x 10
50 x 5
50 x 8


Did these nice and slow, actually rotating them around to hit the front and back. Did the 2nd set
too soon so had no energies for it.

Standing Oblique Raises (Dumbell)

40 x 15/15
40 x 15/15
40 x 15/15

Weighted Crunches (10lb plate)

20
20
15
5 - lol at being destroyed and not able to do anymore on this set.

Cool Down
14 min on treadmill - over a mile but can't remember how much it was
Fin.

I think the dizzy spells have to do with my heart rate - it was even
really high during my cool down (went up as high as 207 at one point then
slowly went back down) - I'm in turrible cardiovascular shape.

dont do cardio after strength
kills your gains

Wasn't meant to be - my heart was just being all wonky. Was just doing a cool down.

5/20 - insert clever tag here.

TIL - Wife and kid have already pretty much given up. Wife hasn't come along the last two times, and I can't even remember
when Mikey last came to the gym. Whatever, figured that would happen, and that they would just waste more money. #1stworldproblems.

TIL2 - I'm recomping instead of really losing, which is good, I guess. I do think I'm hindering myself 3 ways though.

1. Diet is still crap, prolly need to eat a bit more.
2. sleeping is shit, has been for years, and now that I drink like,
once every three weeks it's gotten worse. I'm assming though that will
righten itself out, just got to give it time.
3. I still haven't made it up to 3x a week yet, suck it up and dooo it ep.


WM + stretchies

Squat

Bar x 10
135 x 5
185 x 3 (I was seeing stars, lol)
185 x 5
185 x 4
155 x 5



Standing Overhead Barbell Presses

65 x 10
105 x 5
105 x 5
110 x 5

EZ pz - should have upped the weight

Bent Over Rows

Bar x 10
65 x 6
115 x 6
115 x 6
115 x 5

Still felt hard.


Chin Ups

1 x 6
1 x 5

Jesus I'm bad at these atm. Aslo little elbow and bicep twinge here - nothing srs tho

Scarecrows - 15 lb dumbells

3 x 10

Standing Obliques

40 x 15/15
40 x 15/15
40 x 15/15


Grip issues more than anything.


Weighted Crunches - 10 lb plate-

20 reps
20 reps
10 reps
13 reps (not weighted)

8 min cool down

Kinda had to do a speed run tn8 since wife is working overn8

6 min walk/run

Stretchies (static/ballistic)

Squats

Bar x 6
135 x 5
185 x 5
185 x 5
185 x 5

Too much back at the end, but made it through with shorter rest time. Whatevs.

Bench

Bar x 10
95 x 5
160 x 5
160 x 5
160 x 3

Again, shorter rest periods, felt ok. Didn't get 160 total but that
s no biggie


Stiff Legged Deadlifts


135 x 5 (over under)
225 x 5 (over under, but switch positions) - used leg drive on last one. Bad EP is bad



Dips

1 x 6
1 x 5

Elbow,shoulder, bi did not like, oh wells.


Standing Oblique Raises (Dumbell)

40 x 15/15
40 x 15/15
40 x 15/14

Weighted Crunches (10lb plate)

10
15
15

Abs were sore as fuck, which is weird because they hadn't been. Donno.

NO CD

Headache or stars not an issue, not a bad workout overall, and liked the pace better tn8.

And then everything went to shit - hooray!

anyways thinking I'll just to stronglifts for 12 weeks and then move onto madcow.

soon as I start going again anyways.

E: planet fitness still sucks.

This post has been edited by sardoniclysane on Sat - Nov 16 2013 - 10:24:18

531

Maybe after.

Current bw: 145.2.

10 min tread warmup

Squat: 5x5 @ 85 (Atg ofc)
Bench: 5x5 @ 75
Rows: 5x5 @ 75

5 min tread cool down.

Total workout time incl treads ~43 min

Album listened to: RATM Battle of Los Angeles.

Feel like I just had three straight wrestling matches. HR was in 160's throughout.

Day 2 in the books. Another fast one.

10 minute tread warmup

5x5 squat @ 90
5x5 military @ 50
5x5 straight legged dls @ 110

5 min tread cool down.

Hr pre cool down was 173
After 158.

10 min warmup (.90 mile)

Stretch ofc

Squats: 5x5 @ 95
Bench: 5x5 @ 80
Rows: 5x5 @ 80

5 minute tred cool down.

44:26 total workout time 160 bpm heart rate at end.

dbs?

Nope.

I know it's really really low weight right now, but it's what the program calls for. Adding 15 lbs each week to my squats and 10 each week to all others means it'll be higher soon enough. In the meantime since it's so light I'm just rushing through them while maintaining good form - so it's like doing cardio.

cardiosucks.jpg

It's be out of that soon enough. I am fine with taking it slow considering joint issues.

Should have looked at my spreadsheet before
coming up. Ok well.

8 min run on tread ( 9 minute mile pace)

Stretches

Squat: 5x5 @ 105
Military Press: 5x5 @ 65
Dead lifts (stiffies) 2x5 @ 130

5 minute tread cool down.

Mile run warmup (9:41)
Stretches
Squats: 5x5 @ 110
Bench: 5x5 @ 85
Rows: 5x5 @ 85

Almost fell down on the treadmill on cool down. My lower back keeps getting worse and worse.

current nutrition?

Mile run on tread (9:14)
Stretches

Squat: 5x5 @ 115
Military Press: 5x5 @ 70
Dead lifts (stiffies) 1 x 5 @ 130

5 minute tread cool down.

Actually did a warm up set for each lift for a change.
Didn't realize I needed to go up on my deads till I
opened this thread.

@giwi - diet is p turrible ATM. I need to get serious about it,
probably wait till after the holidays to dial it in.

same
i eat 3000 calories for 2 days, then 1000 calories the next day
and i know theres absolutely no balance of macronutrients from day to day