Back in the Saddle Again

[SoG]

After an agonizing 12 days off from any productive lifting session, tomorrow I start the first day of my program. Hopefully, I am "recovered" from my overtraining over the past few weeks. Here are my goals:

1) Lose 20 lbs. I'm hovering around 190-192 and I want to be 170 by the end of April, so I'm looking to lose 1.5 to 2 lbs. per week.

2) Maintain strength

3) Maintain muscle


Here's my daily workout plan:

Sun: HIIT or jump rope cardio
Mon: 5x5 Bench day
Tues: 2 hours of jiu-jitsu, consisting of 1-hour of form work and an hour of rolling (wrestling)
Wed: Ed Coan Deadlift Routine Day (http://www.powerpage.net/coanphildead.html)
Th: Off day
Fri: HIIT cardio
Sat: Ed Coan Squat Routine Day (http://www.powerpage.net/coansquat.html)

I allow 1 day of cheating per week, usually on the day I drink. Other than that, I eat eggs and oatmeal in the morning, chicken burrito at lunch (nothing fattening of course), turkey and ham sandwich at mid-lunch, and either another turkey sandwich or whatever healthy meat served at dinner. I always take a post-workout shake consisting of 45-50 grams protein and 50 grams dextrose. My target caloric range hovers around 2100-2300.

Here's my fitday journal: http://fitday.com/WebFit/PublicJournals.html?Owner=SonOfGonad

That's it for now. I'll see you guys tomorrow after my awesome workout!


-Dave

[SoG]

First time back this year to Jiu-jitsu... Feels great to get my ass kicked, and get a good workout!


-Dave

[SoG]

Today's Workout:

Deadlift-75% of Max
2x280

Speed Deadlifts-60% of Max
8x3@225

Circuit Training-90 second rest between exercise

SLDLs
3x6-8@225

Bent Over Rows
3x6-8@135

Chin-ups
3x3-4@BW

GMs
3x8@185


Comments: Holy **** what a hard and humbling workout! I'll be feeling this in the morning for sure!

Tomorrow's my off day--I'll see you after Friday's HIIT workout!


-Dave

[SoG]

Today's workout:

Squat
2x8@165

Hi-bar Close-stance Pause Squats
2x5@135

Weighted Situps
8@50
8@75
8@85

Calf Raise Machine
10@300
9@320
9@300

Vagina Machine
12@120
12@160
8@140


Comments: Damn, it's been months since I've done a straight set of squats. Freakin' humbling and painful! I struggled to get the squats up but I did it.

Tomorrow's HIIT day so I'll see y'all Monday!


-Dave

[Porky]

great workouts soggy buns.

that deadlift day looks intense

wtf is the vagina machine lol?

[SoG]

great workouts soggy buns.

that deadlift day looks intense

wtf is the vagina machine lol?


The vagina machine is the adductor machine you see all the girlies using. :)

Today's Workout:

Bench Press
5@145
5@145
5@145
4@145
3@145

MP
8@85
5@85
4@85

Side Laterals
2x12@20

Dips
5@BW+10
3@BW+10
2@BW+10

Hammer Curls
2x12@35


Comments: Pretty good workout! Nothing spectacular, just a good old bench workout.

See you all Wednesday.



-Dave

[Porky]

nice bench workout.

i figured it was the adductor or abductor machines.

[DB15]

did you loose strength?

[SoG]

did you loose strength?

Yes, it feels and looks like I have, all around. I'll be back to normal soon.

Thanks Porky.

Today's Workout:

Deadlift
2@300

Speed Deadlifts
8x3@245

Circuit Sets

SLDLs
3x7-8@225

BB Rows
3x8@135

Chin-ups
4, 2, 3.5

GMs
3x8@185


Comments: Good Lord, I didn't know if I was going to make it through this workout. Great lifting, nonetheless!

See you guys Saturday!


-Dave

[Porky]

good deadlifting

those circuits look intense.

strong GMs

[IronBender800]

Awesome workouts dude!!

That last one looked like a killer!! Nice job on those speed deads dude! Its amazing to me at the progress you keep continually making.

[SoG]

Thanks for the comments, guys!

Today's workout:

Squats
8@170
(belted)
8@170

Close-stance High-bar Pause Squats
5@140
5@145

Weighted Situps
2x10@85lbs
10@90

Vagina Machine
12@140
12@150
12@160

Ab Pulldowns
8@90
2x8@80

Calf Raises
3x10@300


Comments: Great workout! Looks like my abs are weak, since I'm bending over too much during squats. I'm going to add some more ab exercises to up my strength--we'll see what happens.

I didn't weigh in today but my weight has dropped for sure.

It also looks like I'm going to London to study abroad during the summer. Should be a lot of fun!

See you Monday!


-Dave

[IronBender800]

Haha the vagina machine huh! I think its called hip adduction;) Nice workout dude!

[SoG]

Haha the vagina machine huh! I think its called hip adduction;) Nice workout dude!

Thanks duuuuuuude!

Today's Workout:

Flat Bench
5x5@145 (+5 lb increase next week)

BB MP
8@85
5@85
4@85 (Same as last week, switching to DB MP)

Side Laterals
2x12@20

Dips
5@BW+10
4@BW+10
3@BW+10 (couple 1-rep increases form last week)


Comments: Nice way to conclude a great day! Workout was pretty solid and can't complain about nothing. I do have a little headache from benching hard... Must be the built up pressure.

I'm going to study for my organizational behavior test tonight and tomorrow and mail in my application for study abroad/internship in London this summer. So maybe you Brits who frequent my log can lift with me. :)

See you guys Wednesday!


-Dave

[SoG]

Today's workout:

Deadlift
2@325

Speed Deadlift
6x3@265

Circuit Sets

SLDLs
3x6-8@225

BB Row
3x8@135

Chinups
4, 3, 3

GMs
3x8@185


Comments: Got up at 6:40 AM to lift today... I'm feeling awesome! Just one more circuit training workout before I go back to straight sets!

Tomorrow I'm flying home to Chattanooga for the long weekend. See you Saturday!


-Dave

[hepennypacker52]

How did I miss this log!

Good luck Dave, everything looks good so far! :)

[SoG]

Thanks for checking out my new journal, Hep.

Today's workout:

Squat
5@180
5@185

High-bar Close-stance Pause Squat
2x5@150

Adductor Machine
3x12@120-125

Incline Situps
8@50
2x8@55

Sitting Calves
12@135
2x12@185

Ab Pulldowns
8@80
2x8@100


Comments: Great workout! I'm moving the squat weight up for next week. I think I'm ready for the increase.

Everything else went smoothly. See you guys Monday morning!


-Dave

[dim3z]

awesome workouts as usual dave. ure previous journals was one of my favourite journals on bb.com for sure. hopefully this one will end up bein just as good if not better. keep up the good work man.

[SoG]

awesome workouts as usual dave. ure previous journals was one of my favourite journals on bb.com for sure. hopefully this one will end up bein just as good if not better. keep up the good work man.

Wow, Dimez! Thanks for the kind words! Nice to see someone enjoy my journal!

Today's workout:

Flat Bench
5x5@150 (+5 next week)

DB MP
8@40s
6@40s
4@40s

Side Raises
2x12@20

Dips
5@BW+10
5@BW+10
4@BW+10 (PR from last week)

Hammer Curls
2x8@40s


Comments: Thank the Lord! It looks like the week layoff is paying off. My bench is looking stronger and stronger every workout, and I keep busting PRs every week. I haven't been on my diet though since I've been home. I've ate out several times and had a couple DQ Blizzards, among other horrible foods :). Tomorrow I'll start watching my diet closer as I will be back in Boston.

I'm doing my Deadlift workout tomorrow before the flight. See y'all then!


-Dave

[SoG]

Today's workout:

Deadlift
2@340

Speed Deadlift
5x3@280

Circuit Sets

SLDLs
3x8@225

BB Rows
3x8@135

Chin-ups
3, 3, 2.5

GMs
3x8@195


Comments: Decided to get in the workout a day earlier since tomorrow is a big day; accounting exam, studying, and work! I also fly in to Boston around midnight tonight so I thought I'd get it out of the way.

See you guys Saturday!



-Dave

[Porky]

awsome pr on dips.

deadlifts are strong

keep on keepin on

[SoG]

awsome pr on dips.

deadlifts are strong

keep on keepin on

Thanks!


Today's workout:

Squat
5@190
5@195 (belted)

Pause Squats
2x5@155

Adductor Machine
12@130
12@150
12@170

Ab Pulldowns
10@80
10@90
8@90

Calves
12@135
12@160
7@180

Incline Situps
8@50
2x8@55


Comments: Great workout today! Met a powerlifter and helped them with some 5-board action. Lots of fun and nice to know there's more people out there who love lifting!

See you guys Monday!


-Dave

[Porky]

strong squats

vagina machine again eh :)

[SoG]

strong squats

vagina machine again eh :)


Yeah, the Ed Coan Squat Routine calls for them.

Today's workout

Bench
2x5@155
2x3@155
2@155

One-arm DB Military Press
Forget... Not good, though! Switching to front raises next week

Side Laterals
2x10@20

Dips
2x5@bw+10
3@bw+10 (switching to skullcrushers or floor presses next week)


Comments: Pretty good workout today. Moved up weight on bench which probably fatigued my shoulders.

See you all Wednesday!



-Dave

[Porky]

nice workout besides those db militaries

laterals look strong

owned the dips

[SoG]

Thanks again, Porky!

Today's Workout:

Deadlift
3x3@300

Speed Deadlift
3x3@245

Power Shrugs
3x5@225

SLDLs
5@245
5@265
4@265

BB Rows
5@155
2x5@165

Chinups
4
3
3

GMs
5@215
2x5@225


Comments: Good workout!

See you Friday!



-Dave

[SoG]

Today's workout:

Squat
3x200, 2x190
5@190 (belted)

Pause Squats
2x5@160

Adductor Machine
3x12@130

Weighted Leg Raises
10@25
8@30
6@30

Calf Raises
2x10@180
10@190

Ab Pulldowns
10@87.5
2x10@90



Comments: Okay workout. Tomorrow I'm benching a few days early before vacationing in Sarasota, FL. See you then!



-Dave

[Limbo]

Solid workouts, Dave! Keep it up!


Haha the vagina machine huh! I think its called hip adduction;) Nice workout dude!It's adduction when your legs move in; abduction when your legs move out.

For the latter machine, I always have half a mind to say to the hot chicks using it, "what, do you really need extra strength opening your legs?" :D

[Porky]

Hahahahahhahahahahhahahahahah Limbo U Funny

[Porky]

insane gm's

squats and leg raises nice ****

[SoG]

Saturday's Workout:

Bench
3x5@155
4@155
4+1 assisted@155

Front Raises
3x8@40lbs

Skullcrushers
8@65
6@65
4@65

Hammer Curls
8@45
6@50


Comments: Great workout! It's been a few days since I did this workout, so the reps/weight/sets might be off by a few.

Had fun in Florida! Enjoyed the great weather (you guys got it lucky!) and stayed in Atlanta today. Visited the Coke Building, the Patriotism Museum, and ate at the Cheesecake Factory. Also went to the Lenox Mall. I saw a purse for $1,200!!!!! Can you believe people would actually pay that much for a freakin' bag!?!? Man, I could buy a nice vacation and a year's supply of protein powder with that kind of money!!!

Also great news! I'm going to London, England this summer to study abroad and intern through Boston University!! I'll be staying in South Kensington from late May to late August. I'll be counting my weight in kilos! Yay!

I'm deadlifting tomorrow, so I'll see you guys then!!!!


-Dave

[SoG]

Today's workout:

Deadlift
2@320

Speed Deadlifts
3x3@265

Power Shrugs
3x5@245

SLDLs
5@255
2x5@275

BB Rows
3x5@155

Chinups
5, 3, 2.5

GMs
5@225
5@235
5@245


Comments: Great workout! Nice to be back from the vacation. My caluses (sp) were softening up before the workout, now they're back, ripped skin and all! GMs were real fun and honestly, not incredibly difficult. I'll be moving up weight next week for sure.

Squatting tomorrow or Sunday. See you then!



-Dave

[Limbo]

Great workouts, man!

Keep it up!

[hepennypacker52]

Nice workouts Dave!

[JackBags]

Good workouts, dude. Keep them up or I'll be puttin you in some armbars. ;)

[Porky]

awsome gm's man

solid workouts

[SoG]

Thanks for the comments guys!

Squat workout
3@205
3@210
no belt

Pause Squats
2x3@175

Adductors
3x10@130-140

Side Bends
3x10@75-80

Calves
3x4-6@205+Machine weight

Ab Pulldowns
3x10@95


Comments: Good workout!


Bench Workout

Bench
4x5@155
4@155

DB Front Raises
3x8@45 lbs.

Skullcrushers
3x8@65

Sides Raises
4@22.5, 4@25, 4@30


Comments: Excellent workout! Next week I should be able to clear 155 for 5 sets of 5 reps and move up to 160. Front raises were nice and heavy, and I'm gonna move up next week.

Back on the diet tomorrow! I've gained some weight from Spring Break--too much Krispy Kreams and Marble Slab Ice Cream!!!

See you Wednesday!



-Dave

[SoG]

Today's workout:

Deadlift
2@340
(Belted)

Speed Deadlifts
3x3@245

Shrugs
2x5@265

SLDLs
2@275
2@275
(Grip was shot, so couldn't complete sets[/b]

Barbell Rows
2x5@165

Chins
2x4@BW

GMs
5@235
5@255


Comments: Good workout again! I'm starting to taper off some volume; in a few more weeks I will max out and see where I stand. 340 went up very smoothly, I should be able to hit 375 for a max attempt.

See you guys Saturday!


-Dave

[EliteRightist]

nice journal. getting stronger. good work. Are those weighted situps free weights, b/c that's awesome if they are.

[SoG]

nice journal. getting stronger. good work. Are those weighted situps free weights, b/c that's awesome if they are.

Hey Elite, thanks for the kind words. I use plates for flat bench situps and dumbells for incline situps.

Today's workout:

Squat
3@210
3@215
(unbelted)

Pause Squats
2x3@180

Calves
10@380
2x8@380

Steep Incline Situps (using a 35lb Plate)
10@35
5@35
3@35

Adductor Machine
12@180
12@190
12@200

Ab Pulldowns on Knees
10@155
10@200
8@215


Comments: Excellent way to end an excellent day! Squatting 215 without a belt three times wasn't as difficult as I imagined. Next week I'll move up to 220 or 225 for two reps. Assistance exercise was nice, too.

I started instructing my new fitness workout class at the new Rec Center at Boston University. I've got 11 students in my class, up from 2 last semester! Very fun class and great meeting new people, too!

I'm going to my personal training client's birthday party. She's turning 30, so I'll be hanging out with a bunch of geezers :). Should be an interesting occasion!

See you guys Monday!



-Dave

[Porky]

nice workouts sog

i notice ur doing coan squat and coan deadlift at same time

[Limbo]

Solid workout!

How long have you been personal training?

[SoG]

Porky--Yep, both workouts at the same time. I think they work great together, since the Squat workout isn't as demanding of the hamstrings and lower back as the dead routine.

Limbo--I've been personal training for 6 months now. I really like it and plan on starting an in-home personal training business when I take a semester off next Spring.


Today's workout:

Bench
2x5@155
4@155
3@155
2@155

DB Front Raises
2x6@50lbs.

Straight barbell extensions
2x8@75

Hammer Curls
2x6@50 lbs.


Comments: Weird! I've lost strength from last week's bench session, so I plan on switching to incline pressing next week. I'm also reducing the volume for the next several weeks as I get ready to max out.

See you Wednesday!



-Dave

[SoG]

Today's workout:

Deadlift
2@355

Speed Deadlifts
3x3@265

Power Shrugs
5@270
5@280

SLDLs
5@275
5@285
(chalked up real good for these sets, also used alternate grip)

BB Rows
5@165
5@170

Chins
5, 3.5

GMs
5@255
5@260


Comments: Great workout! Hit some PRs on GMs, Deads, and SLDLs. Feeling REAL strong! Can't wait to max out!

See you Saturday!



-Dave

[Limbo]

Good lifting!

I wanted to do personal training this summer (my practical exam to get certified is in 2 weeks), but no one is hiring in the area. Oh well, maybe next summer, or during the school year.

From what I've heard, it's pretty difficult to start your own thing unless you're really good at business and stuff.

[SoG]

Good lifting!

I wanted to do personal training this summer (my practical exam to get certified is in 2 weeks), but no one is hiring in the area. Oh well, maybe next summer, or during the school year.

From what I've heard, it's pretty difficult to start your own thing unless you're really good at business and stuff.

Yeah, make sure you go around a physically talk to each fitness director in person, at least to get your name out there. In the States the personal training industry is skyrocketing, so there's always positions available.

I imagine starting your own PT business is difficult. Accounting, marketing, etc., it's all on your plate. Pesonally, I enjoy strategizing and all that, and I feel I have a good idea on what services I want to provide. I'll be starting my business next January for 7-8 months through home-based one-on-one and group personal training. That way I don't have to pay utilities and outrageous amounts on equipment leases. I figure I'll use my equipment, carryable in the trunk, and the client's equipment to facilitate workouts. It should be interesting!


-Dave

[SoG]

Today's Workout:

Squat
2x2@225
(belted)

Pause Squats
2x3@185

Adductors
3x12@80, 90, 100

Calf Raises
3x10@140, 150, 160

Machine Crunches
3x10@35, 40, 45

V-bar Leg Raises
3x12@BW


Comments: Good workout today! I was in Boston University's new FitRec gym, so I tried out some of the new equipment. The weight is down on a few exercises, but I think that's' because the equipment gauges the weight differently than the old gym.

Next week 235x2, then the week after that, 245 to 250 to max out!


-Dave

[SoG]

Today's workout:

Flat Bench
3x5@155
2@155
3@155
(better than last week)

Incline DB Bench
7@45
5@45
4@45

One-arm DB Press
5@35
7@35

Side laterals
10@20

Face pulls
15 reps at random weight

Machine Tricep Extensions
6@#8


Comments: Decided to play around with the volume a little to extend my workout length. Wanted to focus more on my delts and chest more than my triceps.

See you guys Wednesday! Going to pull 365!


-Dave

[Limbo]

Nice lifting, Dave!

[SoG]

Nice lifting, Dave!

Thanks Limbo!


Today's workout:

Deadlift
1@365

Speed Deadlift
2x3@265

Power Shrugs
2x5@280

SLDLs
5@295
5@305

5 minutes of HIIT.


Comments: 365 went up like a glove! Next week I'm going to hit 375 STRONG, maybe even 385!??!

SLDLs getting better each week. I remember when I could only do 4 reps at 215 in June last year.

See you guys Saturday!



-Dave

[Porky]

nice deadlift man. was that 365 a pr?

ur workouts are solid.

are you doing anything special for your bench or just ur own thing?


i think after my meet ima do the coan squat and dead routine same time also.


goodluck on the 375 man. id say get that 385 tho :).

[SoG]

nice deadlift man. was that 365 a pr?

ur workouts are solid.

are you doing anything special for your bench or just ur own thing?


i think after my meet ima do the coan squat and dead routine same time also.


goodluck on the 375 man. id say get that 385 tho :).


Hit 365 a few months ago; I couldn't hit 365 two months ago, and this time it went up nice and strong. I'm looking forward to 385 Wednesday..!

I'm just doing 5x5 for bench and seeing what happens.

I would do both Coan workouts; they really go together nicely.


Today's workout

Squat
2@235

Pause Squats
2x3@185

Situps
10@65, 10@70

Ab Pulldowns
8@90, 8@95

BW Leg Raises
2 sets


Comments: Great workout! Two months ago when I hit the wall, I couldn't even budge 235; now I can get two reps with it. And I was also exhausted today, and I still hit it.

Hope everyone has a great night!



-Dave

[SoG]

Today's workout:

Bench
5@155
3@165
1@175 (fatigued--hope this isn't indicitive of my performance next week)

Hammer Strength Shoulder Press
2x8@bar+30

Straight Bar Skulls
10@65
8@75

Hammer Curls
10@45

Flies
8@25

HIIT on Bike
5 minutes


Comments: Okay workout for getting almost 8 hours of sleep. Can't wait till Wednesday... I'll be putting up some serious weight!



-Dave

[zackmurphy]

(fatigued--hope this isn't indicitive of my performance next week)
Dave - what/when are you eating pre-workout?

[SoG]

Let's see--today I got up at 8am and ate a plain egg beater omlet and a cup of oatmeal with some brown sugar. I started my workout 25 minutes afterwards.

After I finish my workout, I always have 2 scoops of protein with one scoop of dextrose (roughly 50 grams protein/50 grams dextrose). I drink half of it right after my workout is done and finish it within the hour. 30 minutes later I have a meal.

What do you think I could do better?

Thanks!



-Dave

[AJ010]

Nice job on the squat PR!

Was it hard?

You seem to be built to pull though, which is awesome

[zackmurphy]

Let's see--today I got up at 8am and ate a plain egg beater omlet and a cup of oatmeal with some brown sugar. I started my workout 25 minutes afterwards.

After I finish my workout, I always have 2 scoops of protein with one scoop of dextrose (roughly 50 grams protein/50 grams dextrose). I drink half of it right after my workout is done and finish it within the hour. 30 minutes later I have a meal.

What do you think I could do better?

Thanks!

-Dave
Those types of macronutrients are fine, so if they agree with your stomach, then stay with them. The "if it ain't broke" hardly applies more perfectly than to nutrition.

I might simply try one of two things:
1. to get some more time between your #1 meal and the workout. You got 25 minutes. It's not likely many of the nutrients (except the brown sugar) had made it into your blood that fast, so your first few sets are virtually fasted. If you can get 60 minutes, that would be great. (And maybe a small second snack before you workout, but not required.)

2. But you could also add a during-workout concoction. Something similar to a post-workout shake, but slightly more carby. Maybe 3:1 carb:protein. I actually started preaching this concept recently after it worked extremely well for me. Personally, I use orange flavor gatorade powder and the "Fuzzy Navel" (orange) Syntrax whey - mix that in a 1/2 gallow of water, and I drink it throughout my workout. I still fuel pre and post the same, though I cut back very slightly on other meals to make up for the additional calories. Might be something to think about. Certainly needn't be my exact recipe. Can be a cliff bar and a choc whey drink - whatever. But some protein and carbs to deliver some nutrients through the duration of your workout.

I wouldn't suggest #2, except that your working out so early in the morning, your body is unquestionably low on nutrients and low-energy to begin with, let alone enduring some high-intensity resistance training.

Food for thought. From one ACE to another. :)

[SoG]

Hey Zack, thanks for the comments. I love working out in the morning--that's when I feel the freshest. I'll try out some food supplementation during my workouts when I start my next cycle in a few weeks.

Today's workout:

Deadlift
135x8
225x3
275x2
315x1
385x1 (20 lb. PR--Couldn't even get 355 up at the end of my last cycle)

Then I thought, 405? Why not... let's see what happens...

405x0 (Got it right above my knees and stalled--but next time I'll get the bitch!)

Speed Deadlifts
2x3@225

5 minutes of HIIT on the cycling maching


Comments: YES! 385 went up so smoothly. What a great start to my day!

Come Friday, I'll be maxing out on my Squat, then Monday, I will max out on benching. Then I'm taking 14 days off from lifting, and then I'll start Westside for Skinny Bastards.

If anyone needs a boost to their deadlift, I fully and without restraint recommend Coan's Deadlift routine!!

See you guys Friday!



-Dave

[zackmurphy]

385x1 (20 lb. PR--Couldn't even get 355 up at the end of my last cycle)
Awesome.

405x0 (Got it right above my knees and stalled--but next time I'll get the bitch!)
Two points for trying. I know how high you can get from setting a PR - you start to think you can do anything. Not to me the mother, but just be careful. That's also how you can hurt yourself, when your form can break down.

But good job on the 385.

[Porky]

awsome pr man. so close to 4 plates.

how much did u put on ur dead this time around on the coan?

thats where i normally stick too. i get the bar right above knee caps

[SoG]

Zack--Thanks for the comments. Yeah, I was worried about my form on the 405 after I stalled mid-way up, so I dropped it. There's always next time around to break the 400 barrier, especially with a safe and healthy back!

Porky--To put the effectiveness of this program in perspective, 3 months ago I could only get 365 2 inches off the floor. I positive I couldn't hit 355 either--I was just so spent from not taking a week break. With the Coan routine, I based my max on 375, so all the percentage movements were based off of that. But today and last week I felt so strong that I could hit higher than 375, and well, I did. So, I'd say I gained a 30+ lb. increase on my dead in 10 weeks. Pretty damn good I'd say!



-Dave

[SoG]

Today's Workout:

Squat
245x1
255x0 (tried and tried!)

Bench
185x1
195x0


Comments: Squat max felt great; last time I couldn't get 235 up and I could barely get 225, so 245 felt great. I possibly had 250.

Bench needs some serious work. My bench has stalled at 185-195 area for 6-8 months now. I seriously don't know what it's going to take to get some poundage on it. Gaining strength in squats and deadlifts, I think I should be able to put a few pounds onto my bench, even if I'm cutting my weight a little. I'm going to dig up some old training logs and see what worked over the past year.

As I did with my last cycle, I'm going to take 2 weeks off of lifting, so I'll be at it again on April 25th. Westside for Skinny Bastards sounds interesting, but I'm going to look into some other programs, too. I will also take a complete week off of cardio next week, so that'll be a total week of rest. Yes, it will be hard, but as I've learned, letting my body rest produces great results in the long run.

Until my next training log, so long!



-Dave

[dim3z]

my bench was also stalled for 6 months... then i started eating heaps and did FI bench. nuff said:P

as soon as u get of that cut try out FI bench, in 1 month i gained bout 15lbs on my bench and incline bench, 25lbs on squat and deadlift, and a good 15-20lbs on my powerclean aswell. dont try it while cutting thought, thats for sure!

in ballers words: "if i were to do FI bench id lock myself up in a room with 1000 dollars of food n eat for a month." (that and workout ofcourse :p)