Of Beers and Burger King...

[TonySturch]

Split: Legs
Weight: 217

Leg Press: 5p/s x 10, 6 p/s x 10, 7 p/s x 10, 8 p/s x 10, 9 p/s x 8, 10 p/s x 5
Seated Calf Raise: 170x20, 170x20, 170x20, 170x20
Medicine Ball Toss Situps: 10 x 15, 15 x 15

Cardio: 1.15 Mile Jog

Comments:
Good leg day. I wanted to go up on leg press, inching closer to the four-figure mark, but sadly I really hit a wall at 900 x 5. I was already getting tunnel vision and seeing stars by the third out of five reps. This might be harder than I thought. On the plus side, my knees held up very well, and I was even able to go running with the woman later that evening. Also, did abs for the first time in FOREVER. That was a nice change of pace.

[TonySturch]

Split: Chest & Tri
Weight: 216

Flat Bench: 275x12, 315x6, 365x2
Inc DB Bench: 100x10, 100x10, 100x10
Seated Smith Shoulder Press: 165x10, 165x10
Y Bar Tri Pressdowns: 150x20, 150x20
O/H seated DB Tricep Press: 80x12, 80x12
Pec Deck: 150x20, 200x15

Comments:
Nailed 365x2 this time without any question. Again, I really wasn't expecting much out of this workout, and it really surprised me. Onward...

[BluntD]

Nice work on bench, Tony.

BTW in case you missed it:

Also, Breckenridge Small Batch 471 IPA, TRY SOME!

If I remember my beer friends correctly, you're a fan of Harpoon Leviathan. I think the SB 471 would be right up your alley!

[TonySturch]

Nice work on bench, Tony.

BTW in case you missed it:



If I remember my beer friends correctly, you're a fan of Harpoon Leviathan. I think the SB 471 would be right up your alley!

Sorry, I def did catch that. In fact I think you had mentioned it a while back as well. i know I had looked for it the last time I was in the been distributor, but sadly no luck. I will eagerly await the day i get to try it though...

And as always, thanks for the stoke factor!

[maxedout916]

Sub'd...I love this log already!

Finding a way to drink beer, eat ****ty sometimes, get jacked and stay pretty lean is what I am all about! Good solid work so far Tony. I just started lifting seriously again after cutting some of my fat ass away over the last 2 months. Now it is time to lift like crazy and I can worry about losing some BF along the way!

[TonySturch]

Sub'd...I love this log already!

Finding a way to drink beer, eat ****ty sometimes, get jacked and stay pretty lean is what I am all about! Good solid work so far Tony. I just started lifting seriously again after cutting some of my fat ass away over the last 2 months. Now it is time to lift like crazy and I can worry about losing some BF along the way!

Thanks for taking a look. Best of luck in your quest!

[TonySturch]

Split: Back & Bi
Weight: 216

Alternating Side CG hammer Chin-Ups: BWx10, BWx10, BWx10
Smith BB Rows: 205x15, 225x12, 255x7
BB Shrug: 225x20(F), 225x20(R), 275x12(F), 275x10(R)
Preacher Curls: 85x16 (CG) 95x9 (CG)
Incline DB Curl: 35x8, 35x8

Comments:
Nothing to see here, move along please...

[TonySturch]

Split: Legs + Abs
Weight: 216

ATG Squats: 135x15, 185x12, 225x10, 275x5
Seated Calf Raise: 135x20, 180x15, 205x15, 225x12
Leg Raises: BWx15, BWx15
Ab Crunch Machine: 40x15, 40x15

Comments:
Squats were pretty brutal today. First time going fully to the ground in a while. Took each and every rep all the way down till the bar hit the safetys, which actually required some downward momentum to get compressed enough. Was a nice change of pace from merely going parallel. Probably had a good 12" more ROM than my usual squats. The glutes will be hammered tomorrow. (no homo)

[TonySturch]

Split: Chest & Tri
Weight: 217

Flat Bench: 225x20, 225x20, 225x12
Incline BB Bench: 185x15, 185x12, 185x10
H/S shoulder press: 70x20, 80x15
Y Rope Pushdowns: 60x15, 70x12
Dip Machine: 125x30, 150x25
DB Fly: 45x15, 50x12

Comments:
I have nothing good to say about this workout.

[TonySturch]

Split: Back & Bi
Weight: 217

WG Pullups: BWx15, BWx15, BWx12
Handlebar Rows: 115x10, 115x10, 115x10
DB Shrugs: 100x20, 100x20, 100x20
EZ Curls against wall: 105x8, 105x6, 105x6
H/S Bicep Machine: 70x12, 70x12, 70x11 (exaggerated ROM)

Comments:
Just haven't been feeling right this week. Another lackluster workout.

[TonySturch]

Split: Chest & Tri
Weight: 218

Flat Bench: 315x7, 315x7, 315x5
Inc BB Bench: 225x8, 225x8, 225x8
Seated BB Shoulder Press: 145x10, 145x10
Tricep Bar Skull Crushers: 90x15, 90x15
Y Bar Tri Pressdowns: 80x15, 80x15
Downward Cable X-Overs: 47.5x15, 47.5x15

Comments:
Spent a 3 day weekend upstate with friends and family. Did a TON of wakeboarding, drinking, and gorging myself. Had a lot of water time, and got a pretty good cardio and back / bi workout from all the riding.

Beer:
Sly Fox 113 IPA - Loved this beer. Darker than expected, with caramel and coffee notes, and a good bitterness. Nice little change of pace.

Founders Double Trouble - Nothing special, kind of a let down, spicy, citrusy, hoppy and with good bitterness, but nothing really pulled this beer together to make it a winner.

Sierra Nevada Tor**** - Still love this beer, but its not meant for drinking all day in the sun. After a couple, they started tasting like cough syrup.

Sierra Nevada Pale Ale - Had a good stock of the old standby in the cooler on the boat. These were much better suited for this weekend.

[TonySturch]

Split: Back & Bi
Weight: 220

H/S ISO High Row: 100x15, 110x12, 120x10
DB Rows: 100x12, 100x12, 100x12
Standing Shrug Machine: 3 p/s x 25, 3.5 p/s x 20, 4 p/s x 15
DB Hammer Curls: 55x12, 60x7
FLEX Leverage Bicep Curl: 50x10, 50x10

Comments:
Back and arms are still sore from all the wakeboarding this past weekend. Still got an OK workout in, but nothing special. Right after shrugs I noticed a sharp pain right between my shoulder blades. Hope it goes away overnight, I really dont want to deal with an injury right now...

[TonySturch]

Split: Chest & Tri
Weight: 217

Flat Bench: 275x12, 315x7, 375x2
Inc BB Bench: 185x15, 225x10, 275x5
Seated Smith Shoulder Press: 165x12, 185x10
EZ Bar Skull Crushers: 105x14, 135x6
Y Bar Tri Pressdowns: 80x15, 100x7
Lifetime Fitness Fly: 230x12, 250x7

Comments:
Brand new bench record. 375x2. Needed a little "stability" spot on the second rep, but otherwise was pretty clean. Had to recruit a third spotter, since I need one guy to help with the lift off, and really like having a guy on each end of the bar in case of emergency. Anyway, Its nice to keep moving up in the world. Went a little heavier than normal on incline. Felt good to go heavy again, but Im certainly out of practice. The rest of the workout went pretty well. This was one of the beastliest sessions ive had in quite a while.

Beer:
Lots of beer this weekend. Was out in greenport and tried all their samplings they had on hand.

Greenport Harbor Ale (Pale ale)
Greenport Summer Ale
Greenport Black Duck Porter
Greenport Imperial Pilsner
Greenport Disorient IPA

My favorites are of course the IPA followed by the porter, but the harbor ale was also quite delicious, and I was also REALLY impressed with the Imperial Pilsner, which had a big ABV and a rich taste for a pils. Even my least favorite, the summer ale, was still miles ahead of most of my fallback brews. I really cant say enough good things about this brewery. And the guys that own the place are super cool and down to earth.

Otherwise, Ive been drinking a lot of saranac pale ale. I gave this beer a bad rap teh first time I had it, but now Im actually starting to enjoy it - perhaps not as much as a sierra nevada - but considering the price break, itll do.

[TonySturch]

Split: Back & Bi
Weight: 217

Deadlifts: 135x5, 225x5, 275x5, 315x5, 365x4, 405x2, 455x1
Pullups: BWx15
Twenty-Ones: 75x7, 75x7

Comments:
Did pretty well on deadlifts considering the epic workout we had yesterday. Still not up to my max, but then again I havnt been doing these very often. Last time was June 22, so give or take 7 weeks ago. I should try and do this a little more frequently. There was a young kid that was pulling 595 but couldn't quite lock out 605. Was still rather impressive to watch...

[TonySturch]

Split: Legs
Weight: 218

Leg Press: 4 p/s x 10, 5 p/s x 10, 6 p/s x 10, 7 p/s x 10, 8 p/s x 10, 9 p/s x 5, 10 p/s x 5, 10-1/2 p/s x 2
Seated Calf Raise: 160x20, 185x20, 210x15
Leg Extensions: 200x15, 200x15
Seated Leg Curls: 160x15, 160x15

Comments:
Hit 950 on leg press. Damn near blacked out at 900x5 and 950x2. Inching my way closer. This was pretty uncomfortable after two brutal days beforehand. What a week though. Really pushing my limits for three days in a row took the life out of me.

[TonySturch]

Split: Chest & Tri
Weight: 219

Flat Bench: 275x12, 315x7, 365x2
Inc BB Bench: 225x12, 275x4, 275x6
Seated DB Shoulder Press: 80x15, 90x9
Y Rope Tri Pressdowns: 120x20, 120x16
Seated O/H DB Tricep Ext: 80x15, 90x11

Comments:
After how beastly last week was every single day, I decided to back off by 10 lbs on my max effort bench. I might just comfortably sit here for a while until my reps start to increase. Nothing too exciting otherwise. Last week working out with Nick before he moves on to his new job... Ill mourn the loss of a good spotter.

[TonySturch]

Split: Back & Bi
Weight: 220

Weighted Pullups: 25x12, 35x8, 45x5
T-Bar Rows: 135x15, 160x12, 180x10
DB Shrugs: 100x25, 120x20, 150x12
EZ Curls > Concentration Curls: 85x15 > 20x8, 85x11 > 20x8
H/S Bicep Machine: 70 x 10, 70 x 9
Reverse Curls: 65x15, 65x15

Comments:
This was a pretty bad ass workout. Really felt hammered after this one. Had surprising grip strength on the DB shrugs and topped the rack out at 150s. My traps feel destroyed. Good stuff.

[TonySturch]

Split: Chest & Tri
Weight: 220

Flat Bench: 275x10, 275x10, 275x8
HS Inc Press: 90x15, 90x12, 90x12
Smith Shoulder Press: 165x12, 165x9
Upward Cable X-overs: 50x15, 50x15
DB Kickbacks: 30x15, 30x15
V bar pushdowns: 150x15, 150x15
Dips: BWx12 (burnt out)

Comments:
Zero motivation, zero energy, zero ability to move any weight. Tomorrow is another day.

[TonySturch]

Split: Back & Bi
Weight: 221

WG Hammer Chin-ups: BWx20, BWx18, BWx15
HandleBar Rows: 90x15, 100x12, 110x10
Smith BB Shrugs (F,R,F,R): 255x20, 255x20, 255x20, 255x20
Standing DB Curls: 50x12, 50x10
Flex Bicep Machine: 45x10, 45x12

Comments:
Strength and energy are still very much lacking, however this was a painful workout none the less. Im extremely sore and can barely move after this one. Might be time for a week off soon. I guess we'll see how I feel after the weekend.

[TonySturch]

Split: Legs
Weight: 220

Icarian Hack Squat Machine: 180x10, 270x10, 360x10, 450x10, 540x10, 630x10 (Facing Inward, ATG)
DB Lunges: 30x12, 45x10
Medicine Ball Toss Situps: 8x20, 15x20

Comments:
Squats were good, although they were definitely putting some serious pressure on my knees. The weight is artificially inflated since I was using the outermost section of the pads, which gives you more mechanical leverage. I did take these nice and deep and they definitely put a hurtin on me. Lunges too. Haven't done those in ages.

[TonySturch]

Split: Chest & Tri
Weight: 218

Flat Bench: 275x12, 315x5, 365x2 (mild spot on both reps)
Incline Bench: 225x10, 225x10, 225x7
DB Shoulder Press: 75x14, 85x10
Tri Bar French Press: 90x14, 100x9
Y Rope Pushdown: 120x10, 120x10 (pullied)
Downward Cable X-Overs: 47.5x15, 52.5x12

Comments:
Still really lacking in the motivation department. Been wearing myself thin. Gonna try and push through tomorrows pull workout and then take a break. New guy is starting, so we cant really leave him alone for lunch on his first week here.

[TonySturch]

Split: Back & Bi
Weight: 219

Cable Rows: 150x20, 170x20, 190x15
Pullups: 25x7, 25x6, BWx10
Shrug stand: 180x20, 230x20, 270x15
Preacher Curl: 80x15, 100x10 (Close Grip)
Hammer Curls: 55x10, 55x8 (Cross Body)
Lateral Raises: 20x10, 20x10

Comments:
Wow, those cable rows really ruined the rest of the workout for me. Pullups suffered the greatest. Curls were also a bit below normal, but then again, Ive been really slacking on biceps as it is. Shrugs were the only exercise that was up to par. Oh well. Gonna give it a week off, then come back with a four day split again.

[TonySturch]

Back to the Four Day Split

Split: Push
Weight: 219

Flat Bench: 275x12, 315x6, 335x3
Incline DB Bench: 100x10, 110x6, 100x7
Military Press: 135x9, 115x12, 115x10
Upward Cable X-Overs: 50x12, 50x12, 50x12

Comments:
First full week at work in quite some time. Going back to the four day split again (push, pull, legs, isos). First one went OK. I was hoping to be stronger in bench after taking a week off, but sadly this wasn't the case. I was a little worn out from partying a little too hard the last 5 days, enjoying the last of my vacation time.

[TonySturch]

Split: Pull
Weight: 218

Weighted Pullups: 45x8, 45x8, 45x7
T-Bar Rows: 135x15, 160x12, 180x8
H/S Standing Shrugs: 3p/s x 25, 4p/s x 20, 5p/s x 12
W/G Hammer Face Pulls: 100x20, 110x20, 120x20 (pullied)

Comments:
Good workout. Had a busy day yesterday and we didnt make it to the gym. Going to have to condense it to a 3 day workout again. Anyway, Good workout today. I started with heavy pullups today and Im happy I did. I somehow tweaked one of the mid vertibrae in my back during the last set of shrugs. Not bad, but I can feel it.

[TonySturch]

Split: Legs and Iso
Weight: 217

Leg Press: 4p/s x 15, 5p/s x 10, 6p/s x 10, 7p/s x 10, 8p/s x 10, 9p/s x 5
Preacher Curls: 95x12, 95x12, 95x12
Skull Crushers: 100x15, 110x12, 120x10
Hammer Curls: 60x10, 55x12, 50x15
V-Bar Tricep Pushdows: 140x25, 160x15, 180x10 (pullied)

Comments:
My back is tweaked. Had a tough time sleeping last night. It loosened up a little bit today. Still having trouble deciding whether its spinal or muscular, but at least its not in teh same place as my usual weak spot. Its in the lower to mid back region, a few inches up from my normal trouble spot (L5-S1). Anyway, did reasonbly on leg press today. And arms felt great today. So nice to see the numbers jump back up now that we're starting fresh with them, instead of adding them on to the end of a workout.

[BluntD]

Bummer about the back man, I know how that goes. Giving it some time off is your best bet. If it's just a bad muscle strain, some rest coupled with hamstring stretches and foam rolling is what did the trick for me. Let's hope it's not something worse.


Any new beer recommendations? I need to head to the store later.

[TonySturch]

Bummer about the back man, I know how that goes. Giving it some time off is your best bet. If it's just a bad muscle strain, some rest coupled with hamstring stretches and foam rolling is what did the trick for me. Let's hope it's not something worse.


Any new beer recommendations? I need to head to the store later.

Thanks Brian. My back is feeling better this morning, im thinking it was just muscular, thank god. Itll have the weekend off, other than continual chores around the house...

Anyway, as far as beer, Ive been on a "Sly Fox 113" kick. Pretty good stuff. Think IPA meets Porter. Kind of the best of both worlds. Hoppy bitterness meets dark coffee notes. But maybe thats not everyones cup of.... well, beer.

Ill be heading to a small local microbrew for lunch, Ill let you know how that goes. Octoberfest is in full swing. After all, that's the beer that started it all, right?

[TonySturch]

Split: Push
Weight: 219

H/S Iso Shoulder: 95x15, 95x15, 95x15
Flat DB Bench: 100x12, 100x10, 100x9
Incline DB Bench: 90x10, 90x10, 90x8
DB Flys: 40x15, 45x15, 50x15

Comments:
DB Bench Press was WAY down. I guess since we started out on shoulder, I just didnt have the stabilizer muscles to control the heavy weight. Whatever the reason, I just didnt have any strength in me. Hopefully tomorrow goes better.

[TonySturch]

Split: Pull
Weight: 218

Weighted Pullups: 45x9, 45x8, 45x10
Smith BB Rows: 205x12, 205x12, 205x14
Shrugs Stand: 230x15, 270x15, 320x10
DB Shrugs: 120x12, 100x15, 80x15
Bent Over Back Flys: 30x15, 35x10, 40x6

Comments:
This workout didnt feel too much at first, but a couple hours later its really starting to set in. Weighted pullups went well. Narrowed my grip closer to shoulder width to eek out 10 reps on the last set. Rows went well, and I had a little gas left in the tank on that last set too. Hit the shrug stand pretty hard. The grip held up better than usual but my ROM was starting to suffer towards the end, so I threw in a drop set of DB Shrugs too. Bent over back flys were just brutal. Should never have gone up in weight, should have just done a flat set of 30. My form was crap. Live and learn.

[TonySturch]

Split: Legs
Weight: 219

BB Squat: 135x10, 225x5, 275x5, 315x5, 365x5, 405x3
DB Lunges: 35x10, 40x10, 45x10
Seated Calf Raises: 135x20, 180x20, 205x20

Comments:
Absolutely brutal leg day. I can barely walk. Unfortunately my back is hurting more than my legs, however its just normal lower back soreness, no injury here. Sweating like a pig though. Luckily Im in a closed door office with only two other guys - both of which also did squats for lunch.