Logging workouts again..

[Ego-NomiQ]

I just finished pledging and its a huge burden off my shoulders. I'm gonna get my workouts online again to log em.

Lately I am just not that hungry and my sex drive is a bit low, which is really odd for me. But I'm gonna train and eat hard starting this week to get back on the right track! Maybe what my body needs to get back to normal function is some serious whole food intake. I'm gonna load up on the fish oil, PB, WHOLE EGGS, meat, milk, etc. But the centerpiece of this diet will be OATS. I am going to be consuming TONS of oats - 4 cups a day. HEre is my diet plan:

8am Meal 1 - c oats, 1s whey, 8oz milk, tbsp PB
post rowing - 2 Scoop XTend
1030am Meal 2 - c oats, can tuna, tbsp PB, fruit
1pm Meal 3 - c oats, 4oz chicken, tbsp PB, fruit
3pm Meal 4 - c oats, scoop whey, 8oz milk, tbsp PB, fruit
Post lifting - 2 Scoop XTend
7pm Meal 5 - like a 30/60/15 breakdown with 2 fish oil caps
10-11pm Meal 6 - 3 MANLY WHOLE EGGS 2 slice cheese, scoop whey, 8oz milk, 3 fish oil caps

This is about 3800 calories, and I just have to force them oats down and I'll be golden!

My training program is just a 4 day split of lifting and I do plyos on the other 3 days. And then crew workouts for weekday mornings.

[Ego-NomiQ]

Got up at 9:45am, a little later than I meant to.

CREW WORKOUT

11 AM to 12 PM

Erg
2 x 10 minutes, did around 2.5K per
5 minute rest between 1st and 2nd
Stretch session Got everything
Small ball crunches 3 sets of 8-10
Straight leg raises 3 sets of 8

Notes: Felt like a good session, the row was tough though. I need to get back into rowing, its been a month since I've rowed now. I used to go to hour practices every day then I took the month off for a number of reasons. It's gonna feel great when I'm back on top though.


So after the workout I did some work, and then took a nap for 2-3 hours because I felt tired. I might work in a nap every day between workouts.


LIFTING - CHEST/TRICEPS

5:30pm

Incline DB Bench (30) 65sx8, 70sx6, 70sx6
Incline Smith press (45) 135x12, 155x9, 185x3
Flat DB Bench 60sx8, 60sx8, 60sx6
Flyes 30sx12 flat, 30sx12 incline

Decline DB skulls 25sx10, 30sx7, 30sx7
Overhead DB ext 20sx9, 20sx9, 20sx9
Incline cross body ext 15sx12, 20sx8

Side DB lateral 15sx15, 20sx12, 25sx10

notes: TESTOSTERONE

Im watchin American Gangster

[Ego-NomiQ]

Got up at 9:30am this morning, I meant to get up at 8. I need to cut this habit lol. Ate some food, watched the end of American Gangster which was slightly unsatisfying and the movie just progressed way too slow as a whole, then headed out to row.

CREW WORKOUT

Done at 11am

Erg 2 x 15 minute pcs.
Stretching Good

Notes: Focused for 5-7 minutes at a time but it was tough. I am gettin the hang of it again though. I'm banking on the stamina on the erg to help me between the sheets, lol!

After the workout I ate a lot of food. I'm finally getting an appetite again. I'm also throwing syrup and BBQ sauce on anything it goes with to get myself to eat more. Its just 10-20 more calories but makes it taste a lot better.

Gettin a haircut, buying some Gatorade and taking a nap in the middle of the day. Then getting up at 4 to eat a pre-workout meal and then I'm gonna go to the gym to lift


LIFTING - BACK/BICEPS

Time 6:30 PM

Deadlift 275x5, 295x5, 315x4 felt good
Hammer Chins Bwx5, Bwx5, Bwx4
BTN Pulldown 100x11, 110x9, 120x7
DB rows 80sx8, 80sx5, 80sx5

Dumbbell Curl 40sx6,6,6
EZ preacher curl 50x10,10,10

Notes: Good one.. DLs felt good...

Afterwards I took a shower, went to eat some Moes and then chilled for a while

[Ego-NomiQ]

Got up around 11:30, woke up, ate, showered, got to the gym

CREW WORKOUT

Done at 1 pm

Erg 3 x 8,8,5 minute pcs
#1 - kept a 2:02-2:07, good focus
#2 - kept a 2:02-2:07 for abt 4 minutes then died
#3 - kept a 2:02-2:07 for all 5 minutes
Stretching done
Pushups Did around 50 total
Dips 3x8
Steep decline crunches +10x8,8 +13x5
Incline leg raises 3x5 (tough)

Notes: Good session, I'm only workin out once today, its not a 2 a day day. Rowing is certainly improving.

PLan for the rest of the week:

Thursday - Legs/Calves in the afternoon
Friday - Rowing in the morning, Shoulders/Traps at night
Saturday - Rowing/Pullups
Sunday - Running/Legs plyos, Drive back to school

[Ego-NomiQ]

Got up at exactly 10 AM no alarm.. ate n headed to the GYm

LIFTING - QUADS/HAMS

Done at 12 PM

Squats 225x7,7,7
Bulgarian Split Squats 25sx8,8,8
Stiff leg Deadlift 185x12, 225x6,5
Leg Press 6platesx15,10,9
Leg curl 3 sets idk

[Ego-NomiQ]

Its Pi Day ahh 3.141592653589793238462643383279502884197169399375 10582097494459230781640628620899862803482534211706 79
82148086513282306647093844609550582231725359408128 48111745028410270193852110555964462294895493038196
44288109756659334461284756482337867831652712019091 45648566923460348610454326648213393607260249141273
72458700660631558817488152092096282925409171536436 7892590360011330530548820466521384146951941511609. ..

I got up, my legs were really sore and I felt tired so I decided not to row. Went to lunch with my friend from HS and went to lift.

LIFTING - SHOULDERS/TRAPS (plus arms)

Done at 4:30pm

Standing BB press 100x6,6,6
Seated DB press 50sx10, 55x8, 60x6
Rear cable lateral 7.5x12,12 12.5x8
Side DB lateral 20sx8,8,8
Front BB lateral 20x15, 30x15

Close Grip Bench 135x8,6,6
Standing BB curl 75x5,4,4
V bar curl 100x15,14,12
Cable Rope Curl 65x15,15,15

Notes: Good one.. I have to get my standing BB press back up to 135 for 3 that was like the best day of my life when I did that. My strength is gonna get back up soon I feel good lately

[Ego-NomiQ]

Oops forgot to post it.

CRAZY SESSION

So today I did this

Erg 5 40/120 intervals. Held 1:50 the first interval on and like 1:40 the last one. Gettin stronger
Pullups Couldn't do many
abs did ab work

idk

[Ego-NomiQ]

Its St Patricks Day Woowwwwwwwwww

LIFTING - CHEST/TRIS

6 pm

Incline DB press 65sX11, 70sX8, 75sX5 (+ from last wk)
Incline Smith Press 145X12, 165X7, 195X2 (PR)
Flat DB press 60sX14, 10, 7
Flyes 40sX8 flat 40sX8 incline

Decline DB ext 30sX10, 8, 8 (PR!!)
Overhead Db ext 25sX10, 8, 8 (PR!!)

Notes Good strong session.. strength is getting back up there! I didn't get the best nights rest beforehand due to getting blue ballsed but the workout came out nice!

**** putting PRs in blue

[Ego-NomiQ]

Ooh ouch I haven't posted since March 18th except in RH, which if anyones reading should check out my ****ed up relationships

LIFTING - BACK/BIS

Time 6pm

Deadlift 275x6, 325x4 +10lbs
Chins 7,5,4 differing grips
Rack Chins 3x8 with BW, slow neg
Single arm row 90sx6,6,6 +5lbs/arm

DB curls 40sx5->DS->20sx10, 40sx5->DS->20sx10, 40sx3->DS->20sx10
Forearm gripper 3x20 with 35,60,60

Did some abs too

[Ego-NomiQ]

CREW WORKOUT

We just did a 40 minute row out on the water, the first day back out! What a cold ass morning, it sucked big time.

Didn't lift

[Ego-NomiQ]

CREW WORKOUT

Oh god this was horrendous... I was bonin Wednesday night until like 1am and then fell asleep with the girl for like 3 hours, then boom theres my alarm for practice. I was so tired, I actually put myself as a cox in the boat

LIFTING - QUADS/HAMS

Time 8pm!

Squats 225x4, 225x6(wow), 225x3 -some reps
Bulgarian Split Squats 25sx10, 30sx8, 35sx5 +5lbs/leg
Stiff leg DL 205x10,10,10 ok
Leg press 200xmax repsx2 sets
Single leg curl 15x20, 30x7 per leg

Notes: I really pushed out those squats but I was way tired from the previous parts of the day

[Ego-NomiQ]

CREW WORKOUT

Time 6pm

We just did seat races on the erg with the new coach

1000M #1 - where I could see the screen - 3:44:2

1000M #2 - screen flipped back - 4:01.5

It turns out I really depend on the screen to keep me pulling consistently. On the water though, you need to be able to control your stroke without a meter. It's going to be tough to learn this but I'll probably pick it up by being on the boat, and then over the summer I will do pieces with the screen flipped back to learn to focus

[GBSI]

hey, I also do crew, except I do it in high school. I am very into lifting and have started to get up early before school to work out because I have crew after school. I was doing the 5x5 before it started, but the workout kind of stopped working as much after I started crew and got up early. Would you suggest I do the fitness fatigue workout you did, or a split more like the one you are doing now? I want to gain strength and some mass. thanks a lot

[Ego-NomiQ]

LIFTING - SHOULDERS/BICEPS

Time 3pm

Standing BB press 105x6,6,6 +5lbs! still weak though..
Seated DB press 55sx9, 60sx5, dead
Side db lateral 15sx20ish, 20sx15ish, 25sx10
Rear db lateral 15sx12, 20sx9, 25sx4 wow
Front bb raise bar for 2x10
BB shrug 135, 185, 225 for reps idk

Standing BB curl 65x11, 75x8, 85x5 decent
Concentrationcurls 20sx15, 25sx10, 30sx7
single arm preachers 20sx15 per arm nice and slow

Notes: Good session, got a good pump. I really need to get my strength back though.

All the sex I've been having is cutting into my eating and sleep, but this week my F buddy is in the dumps due to me not finishing last night and the night before... I restrain myself way much - which basically sums up my life lol. So now she thinks she sucks in bed and she doesn't do it for me. We're in an adult relationship, we're not obligated to one another in any way, so I'm just gonna be mature about it and keep a safe distance. I bet it will let me focus on other things a lot more and who knows if we'll get it on again or not.

[Ego-NomiQ]

No workouts. Got to bed at 11

[Ego-NomiQ]

Crew workout was canceled.

Morning weigh-in

Weight - 185.5 LBS!!

Wow, this was a big surprise for me. I used to sit around 200, last time I weighed in, about a month ago. No wonder my #s in the gym are a little lower compared to normal. This week I'm going to eat bigtime and get plenty of sleep though. I have access to a TON of power bars so its impossible for me not to hit a high # of carbs. I'll also track my diet every day, to be sure I get ~3500 calories.

[Ego-NomiQ]

LIFITNG - CHEST/TRICEPS

Done at 6 pm

Incline Dumbbell Press 70sX9, 75sX6, 80sX4 (+5/hand)
Incline Smith Press 145X12, 145X10, 145X10->DS->95X20
Flat Dumbbell Press 70sX10, 75sX7, 80sX6 heavay
Flyes 35sX15 flat 35sX15 incline

Flat DB skulls 30sX10, 35sX4(+5lbs/hand), 20sX20
incline DB skulls 25sX10, 25sX10, 30sX5->15sX20

Notes: Good sesh! My strength is getting back definately.

[Ego-NomiQ]

Crew was canceled this morning! How sick is that?!

LIFTING - BACK/BICEPS

5pm

Deadlift 295X8,5,6 good speed!
Hammer Chins BWX7,6,5 i suck at these..
BTN pulldown 100X20, 120X14, 140X8->DS->110X5->DS->80X6
Single arm Row 90sX9, 95sX6, 100sX5 (+5lbs/hand!)
Cable row 2 sets who cares..

Dumbbell Curls did 7 sets but they weren't great...

Notes: pretty good heavy session

Had sex for seriously an hour, then a half hour later in the night, then a half hour the next morning. Good exercise

[Ego-NomiQ]

So like I said I had sex this morning and the night before YEAH!!!

CREW WORKOUT - WATER PRACTICE

Done at 4:30-6:30

Just an easy row on the water. It felt pretty good. I am learning a lot about rowing from the sex I've been having, esp. how long you can last when you realy want to

[tinyman5000]

who did you bang

[Ego-NomiQ]

A girl from my college

CREW WORKOUT

5 am - 7 am

Warmup -
jog
stretch

On the water -
get off docks
1 x 10 minutes light
3 x 9 minutes hard by 6's, so I got 2 minute long rests each
1 x 3 minutes hard by 8's
park boats n carry them in

I have a lower body workout planned at 6. I'm gonna nap from 4-5:30 to rest up from practice, even though I slept enough the night before, it will help out.

I am eating a little un-healthy this week, I have to take it easy with that. I enjoy healthy food just as much as the bad stuff on the cafeteria line. But I alwyas get whatever I want for breakfast, eggs/sausage/bacon/french toast/syrup yeah thats that ****tt

[Ego-NomiQ]

LIFTING - LEGS/CORE

Done at 6:30pm

Squats 225X9, 235X4, 245X2 heavy for me
Bulg. Split Squats 30sX8, 35sX6, 40sX5 (+5lbs/leg)
Stiff leg deadlift 225X7,7,6
Leg Press 230X10, 210X17
Singel leg curl 15X25, 30X18, 45X10

Decline situps +10X28, +20X15, +30X9 wow
Oblique Twist 50X12, 60X10 per side
Side bend on hyperextension thing +15X2X15
Leg raise 4 - hold - 4 - hold - 4 - hold - 4 - hold

Good session

Then I sober drove from 10pm to 3am then got laid

[Ego-NomiQ]

CREW WORKOUT - WATER

We rowed for a while.. I was part of the bow pair so I had it pretty easy, the coxon switched between stern 6 and bow 6 so seats 6,5,4,3 had it rough lol

[Ego-NomiQ]

LIFTING - SHOULDERS/BICEPS/CALVES

Done at 2 pm

Standing overhead press 110X6, 5, 4 (+5lbs from last wk)
Seated Dumbbell Press 45sX7, 40sX8, 8 (full slow reps)
Side Db lateral 15sX20, 20sX15, 25sX10 good
Rear Db lateral 15sX12, 12, 12
Front plate lateral 35X8, 25X12
Dbell Shrugs 65sX15, 15, 15

Barbell Curls 65X10, 75X8, 85X6, 95X3 nice!
Conc. curls 25sX 3 X 8
Incline Db curls light drop set

Standing calves 200X 3 X 10

Notes: Good session.. I need to get 3x6 at 110 for overhead press next wk, wasn't quite there today. I actually didnt feel that much energy I guess I was tired, even though I went to slepe at 12 am and woke up at 12 pm! lol

[Ego-NomiQ]

Weigh In

This morning I hit 188 on the scale! Yeahyuh

LIFTING - CHEST/TRICEPS

Done at 6 pm

Incline DB Press 75sX8, 80sX5, 85sX3 (+5lbs/hand)
Incline Smith 165X8, 165X7, 165X6->145X3->95X5
Flat DB Bench 3 sets at 50's for reps, got 15, 8, 12 ??? weak
Flyes 30sX12 flat 30sX12 incline

Decline DB Skulls 30sX12, 35sX8 (+4 reps!!!)
Incline DB ext 25sX12, 30sX8 (+3 reps!!)
Smith CGBP 95X20, 145X15

Notes: Good sesh

[Ego-NomiQ]

APRIL FOOLS WORKOUT - BACK/BICEPS + CHALLENGE

Done at 5:30pm

Deadlifts 135X20, 185X15, 225X15, 275X12, 315X10
Pull Ups BWX 6, 3, 3, 4, 4
BTN Pulldown 120X15, 110X15, 100X15
Bent Barbell Rows 135X12, 145X10, 155X8

Hammer Curls 30sX15, 35sX10, 40sX8, 35sX8, 30sX12
Forearm crush grip 35X50, 70X20, 35X50

the challenge: 135X20 front squat Done easy!!!

Notes: Not really an impressive workout strength wise. Next session I want to pull triples from 185-225-275-315-365 and the workout after, pull 405 from knee level. My pullups still suck though.

The challenge was pretty easy, just a 135X20 front squat. I blazed through it with no sweat, but it really got me pumped up to tackle all of those reps. I'm going to randomly throw in "challenges" like that on days when I feel strong.

[Ego-NomiQ]

LIFTING - LEGS/ABS

Squats 245X6, 245X6, 275X3 (awesome!)
Bulgarian split squats 35sX 9, 9, 9 (great)
Straight leg DL 245X6, 245X6, 275X3 (+a lot)
pin loaded Hack Squat 250X12, 230X20 woo
Standing leg curl 20X20, 35X15

Decline sit-ups 2 X failure, 40-50 reps i think
Ball situps full ROM BW X 20
side hyperexnteions BW+10X20, BW+20X10
Situp with punch 5's X 20
Situp then get hit in the stomach BW+kid punching me X 10
Leg raise 4 by 4's

Notes: Crazy workout, my strength is doing alright. 245 on the squat felt pretty good. Now that I'm gaining weight again I should be getting stronger in the gym too.

[Ego-NomiQ]

LIFTING - SHOULDERS/BICEPS

Done at 2 PM

Standing barbell press 95X11, 105X7, 115X5 (+2 reps and 5lbs!)
Overhead Dumbbell Press 35sX12,12,12 slow negative/explode up
Side DB lateral 15sX12,12,12
Rear DB Lateral 10sX15,15,15
front plase Lateral 25X20, 35x15

Barbell Curls 95X4, 3, 3 (+1 rep!)
Concentation Curl 30sX8, 25sX10, 20sX13 nice
Cable hammer curl 60X25, 80X18

Notes: Really good 1. The overhead barbell press felt so strong. I'm on the road to 135 again!!!

[Ego-NomiQ]

LIFTING - CHEST/TRICEPS

Done at 6:30-7:30pm

Incline Dumbbell Press 80sX6, 85sX5, 90sX2 (+2 reps, +5lbs/arm), 65sX8->45sX6 DS
Decline Dumbbell Press 75sX6, 65sX9, 65sX9, 75sX7->Ds->50sX4
Pec Dec 30X15, 40X10, 50X6 shizzzzz

Decline Dumbbell Ext 35sX6, 35sX4, 30sX8 (not as good as last wk)
Incline Dumbbell Ext 20sX15, 25sX2X8
Close grip bench 145X9, 125X13

Notes Pretty tough one.. left me feelin tired out due to all the Db work. Next week I'm going to switch to barbell inclines, but keep the dumbbell declines. I'm gonna do 135, 145, 155 on incline, then 60 for 2x10 deep reps on DB incline, then 70s for 3x8 on decline, then the pec dec again. I also want to move the triceps workout to tomorrow and do a focused calf workout on this day so its

Monday - Chest/high rep leg work/calves
Tuesday - Back/ heavy Tris/Bis
Wednesday - lateral raises for ****s n giggles if I can go
Thursday - Heavy thighs/Abs
Friday - Pushups/Dips/Pullups and light arms if I can get a workout in
Saturday - Shoulders, plus Biceps/Pullups unless I did it friday
Sunday - no lift

[Ego-NomiQ]

LIFTING - BACK/BICEPS

Done at 5pm

Deadlifts 185X3, 225X3, 275X3, 315X3, 365X3 (+50lbs)
Rack Chins +25X8, +25X8, +35X6->BWX4 ouch
Barbell Rows 135X12, 155X9, 185X5->135X5 ****
BTN Pulldown 150X12, 130X12, 110X12
Single arm HS row 90/armX14, 115/armX10, 135/armX6
Dumbbell curls dumb workout rep scheme idk
Abs did em

Notes: Great workout but it was a while ago