Of Beers and Burger King...

[TonySturch]

Split: Push
Weight: 217.8

Smith Bench (bodybuilder style, flared elbows): 225x25, 255x15, 305x8
Incline Smith: 255x15, 255x15
Pec Deck: 220x15, 230x12
CGBP: 205x12, 205x12
Standing Military Press: 130x12, 130x12
DB Seated Shoulder Press: 60x20, 60x20
Skull Crushers: 100x12, 100x12

Diet:
3528 Calories, 167g Protein

Burger King:
Three cheeseburgers, plain. Two original chicken sandwiches, plain. Large fries.

Comments:
Ate big and ate crappy. Dunkin donuts muffin for breakfast. Burger king for lunch number one and lunch number 2. Mmmmmmm. Unfortunately now I have crappy news. I had a slight wrist sprain all last week, not sure how I did it, but it was there slightly bothering me. During this workout, letting the bar down from my second set of military press, I royally FUBAR'ed my wrist. I was in quite some pain trying to get through my skull crushers, but it hurt too bad and I had to call it quits. This morning, its screaming at me. Can hardly type this all out. Wish I had an ace bandage... I guess we'll see how bad it is tomorrow, but its not looking good for the pull workout this week.
__________________

[TonySturch]

Split: Pull
Weight: 215.8

Pullups: BWx20, BWx20, BWx20
DB Row: 60x25, 60x25, 60x25
DB Curls (Super Slow): 30x12, 30x12, 30x12
DB Hammer Curls (Super Slow): 30x12, 30x12, 30x12
Lateral Lift: 15x20, 15x20, 15x20

Diet:
2360 calories, 241 grams protein, 228g carbs, 63g fat

Deli:
1 Lb of fried chicken cultets, two super onion bagles.

Commets:
Ouch, my wrist. Still sprained. Pullups felt fine. DB rows hurt the wrist on the bench. DB curls absolutely killed, but hammers were much less painful. I did them slowly, between a 4/4 and 6/6 tempo. Lateral lifts didnt feel bad, but I still kept it light. All things considered, not too bad. At least I wasnt out of commission for the week.

[bigplay_jt]

Split: Pull
Weight: 215.8

Pullups: BWx20, BWx20, BWx20
DB Row: 60x25, 60x25, 60x25
DB Curls (Super Slow): 30x12, 30x12, 30x12
DB Hammer Curls (Super Slow): 30x12, 30x12, 30x12
Lateral Lift: 15x20, 15x20, 15x20

Diet:
2360 calories, 241 grams protein, 228g carbs, 63g fat

Deli:
1 Lb of fried chicken cultets, two super onion bagles.

Commets:
Ouch, my wrist. Still sprained. Pullups felt fine. DB rows hurt the wrist on the bench. DB curls absolutely killed, but hammers were much less painful. I did them slowly, between a 4/4 and 6/6 tempo. Lateral lifts didnt feel bad, but I still kept it light. All things considered, not too bad. At least I wasnt out of commission for the week.

Ouch man, doesn't suck when something as simple as a little wrist sprain kicks you in the ass. Hate that. You still did more pullups with a bad wrist than I can do with two good ones. LOL

[TonySturch]

Split: Push
Weight: 217.0

Smith Bench (bodybuilder style, flared elbows): 225x20, 225x20, 255x15
Incline Smith: 215x20, 215x20, 215x20
Pec Deck: 180x18, 180x18, 180x18
DB Seated Shoulder Press: 50x25, 50x25, 50x25
Y grip tri pulldowns: 50x20, 60x15, 60x15
Bench Dips: BWx40, BWx40, BWx40

Diet:
2321 Calories, 222g Protein

Deli:
Plain cheeseburger on a hard roll, 2 slices of pizza, half pound of chicken fingers

Comments:
Wrist is still in rough shape. I have to be very careful of my placement to keep it pain free. Also, I shat my brains out from 6 scoops of protein. The dymatize seems to have that effect on me, while the ON never did. Must be the casein protein thats doing it.

[TonySturch]

Split: Pull
Weight: 217.0

Deadlifts (double overhand): 315x6, 315x6, 315x6
Weighted Pullups: 25x12, 35x10, 45x6
Standing Bent Over BB Row: 225x12, 225x12, 225x12
Shrug Superset (BB Shrug > BB Back Shrug > DB Shrug): 255x20 > 255x20 > 75x30, 255x20 > 255x20 > 75x30
DB Alternating Curls: 50x10, 45x12, 40x15
DB Hammer Curls: 50x15, 45x18, 40x20

Diet:
2193 Cals, 159g protein

Chinese food:
Fried dumplings, white rice w/ tabasco

Comments:
Wrist is feeling much better, but still not able to handle certain exercises. Regular DB curls still cause quite a bit of pain, while the hammer curls felt fine. Got back into doing deads. Starting out light and easing my way back into them. Hopefully Ill try some triples or even doubles next week. Weighted pullups felt good today, although I did fall a little short w/ 45 lbs on the belt.

[TonySturch]

Split: Fullbody Routine A
Weight: 218.2

Squats (parallel):225x12, 275x10
Smith Bench: 225x23, 275x12
CGBP: 205x15, 205x15
BB Rows: 205x15, 205x15
BB Shrugs: 255x30, 255x30
DB Shoulder Press: 60x25, 60x25
Pec Deck: 180x20, 180x20
Seated Row: 200x15, 200x15
Y Rope Pulldown: 60x20, 60x20
DB Curls: 60x10, 50x12
Reverse EZ Curls: 85x15, 85x15
Lateral Lifts: 20x15, 20x15

Diet:
2875 Calories, 208g Protein

Burger King:
4 Plain Whopper Juniors with Cheese, Large Fries

Comments:
Fullbody workouts!!! Fark yeah!!! Figured it was time to change it up a bit. The thinking behind going fullbody is as follows: It allows me to hit the main muscle groups multiple time per week. Since the sets per muscle group are fewer per day, I can hit them with closer to max effort without concern for saving energy for the next set. I feel like this is a good routine for me right now since Im only working out tuesday/thursday. Probably wont be able to run this if I had to workout on consecutive days. Anyway, so far I like it...

[TonySturch]

Split: Fullbody Routine B
Weight: 218.8

Deadlifts: 335x5, 335x5 (Double Overhand)
Incline Smith Bench: 255x18, 275x15
Weighted Pullups: 45x7, 45x7
Incline DB flyes: 60x20, 60x20
Military Press: 135x15, 135x15
DB Pullover: 60x20, 60x20
DB Shrugs: 75x40, 75x40
Skull Crushers: 100x15, 100x15
Bench Dips: BWx50, BWx50
Hammer Curls: 60x12, 50x15
Preacher Curls: 90x20, 90x20
Forward Lifts: 20x15, 20x15

Diet:
2502 Calories, 160g Protein

Chipotle:
Barbacoa Burrito Bowl, extra meat, only rice and cheese, with a tortilla on the side. Much bigger if you get the bowl and roll your own burrito.

Comments:
I really like these fullbody routines. Im feeling a soreness not felt in quite some time. I feel like Im really working the muscles since I can go close to max effort on everything. I fell a little short on weighted pullups it seems. Im not sure why. Also I really thought Id be able to jump right back into heavy deads but Im just not feeling strong on them for some reason. Ill give it a couple more sessions in the 5 rep area before i start trying some triples or doubles at a higher weight.

[TonySturch]

Split: Push
Weight: 217.0

Smith Bench (bodybuilder style, flared elbows): 275x12, 295x12, 315x7
CGBP: 205x15, 205x15, 205x15
Incline DB Flys: 60x20, 60x18, 60x18
Standing BB Military Press: 135x11, 135x11, 135x10
DB Seated Shoulder Press: 60x15, 60x15, 60x13
Skull Crushers: 100x10, 100x11, 100x10
Y grip tri pulldowns: 60x15, 60x15, 60x15


Diet:
2355 Calories, 217g Protein

Subway
Two 12 inch roast beef subs, only meat and american cheese.

Comments:
Took a week off last week. Finally brought the boat upstate, well almost. The truck's fuel pump died on the NY thruway about 2 exists from where my folks are. This is the Fourth fuel pump in 3K miles, this one lasted under 200 miles. Looks like our mechanic has been jerking us around, ****ty wiring and splices, reusing old connectors, crimped fuel lines, and he even left the return line disconnected. What a mess. Anyway, we finally got the truck fixed and finally got to do some wakeboarding behind the boat.

As far as the workouts, I went with a push/pull split for this week, since Ill be doing back to back days. I plan on doing fullbodys again after this week. The wrist still hurts a little bit on skullcrushers and when cleaning the bar on militarys.

[TonySturch]

Split: Pull
Weight: 216.8

Weighted Pullups: 25x12, 25x12, 25x12
Standing Bent Over BB Row: 225x15, 225x15, 225x15
Shrug Superset (BB Shrug > BB Back Shrug > DB Shrug): 275x20 > 275x20 > 75x30, 275x20 > 275x20 > 75x30
DB Alternating Curls: 60x10, 50x12
DB Hammer Curls: 60x12, 50x15
Preacher Machine: 100x11, 100x11

Diet:
2210 Cals, 167g protein

Chinese food:
General Tso's Chicken, Pork Fried Rice, Wonton Soup, 12 Fried Wontons

Comments:
Felt pretty strong on Rows and BB Shrugs, otherwise this workout was pretty standard for my pull exercises. Nothing stands out. Feels good to be back. After a week off, My arms look noticeably smaller, and I feel fat and disgusting. Its really time to get back into this whole working out thing!

[BluntD]

Looking good in here, big man.


I think Dogfish Head 90min IPA may be my new favorite beer. Damn that stuff tastes great.

[TonySturch]

Looking good in here, big man.


I think Dogfish Head 90min IPA may be my new favorite beer. Damn that stuff tastes great.

Youre too good to me Blunty...

Ill have to agree with you. 90 minute is clearly my favorite beer. A bit syrupy at times, but overall my favorite. Dont discount the 60 minute when its time for some long term drinking in the sun. Did you ever get the chance to try the dogfish 120 minute? Ounce for ounce its half the alcoholic content of vodka, but it still tastes like beer. Meant to be sipped slowly out of a brandy decanter. For the ultimate in holier than thou beer snobbery.

[BluntD]

Youre too good to me Blunty...

Ill have to agree with you. 90 minute is clearly my favorite beer. A bit syrupy at times, but overall my favorite. Dont discount the 60 minute when its time for some long term drinking in the sun. Did you ever get the chance to try the dogfish 120 minute? Ounce for ounce its half the alcoholic content of vodka, but it still tastes like beer. Meant to be sipped slowly out of a brandy decanter. For the ultimate in holier than thou beer snobbery.

I actually bought both a sixer of the 60, and the 4-pak of 90 for the Fourth last weekend. The 60 is good, reminded me a bit of Sierra Nevada Pale Ale, and you're right it's a good choice for long periods of drinking. But man that 90 is just so damn good, and you can't go wrong with a 9% beer.

Still haven't tried the 120. I was a little bitter because I just missed out on trying it at the annual Beer Festival here a couple weekends ago. They brought out only a small amount of it at a certain time and by the time I made it back to their booth, it had already run out. From what I've heard from others, it's almost too much. Most did not seem to like it all that much. One of these days I'll man up and pluck down the 10 bucks for a bottle.

[TonySturch]

Split: Fullbody Routine A
Weight: 216.2

Squats (parallel):275x12, 295x12
Smith Bench: 275x15, 315x8
CGBP: 205x18, 205x15
BB Rows: 225x15, 225x15
BB Shrugs: 275x20, 275x25
DB Shoulder Press: 60x25, 60x25
Pec Deck: 200x20, 200x20
Seated Row: 220x15, 220x15
Y Rope Pulldown: 60x20, 60x20
DB Curls: 60x10, 60x10
Reverse EZ Curls: 85x15, 85x15
Lateral Lifts: 20x20, 20x20

Diet:
2245 Calories, 158g Protein

KFC:
6 Crispy Strips, 2 Mashed Potatoes w/ gravy, Half a popcorn chicken snackbox

Chinese:
7 Pan Fried dumplings with Ginger Sauce

Comments:
Back to fullbody workouts. Great workout last night. I felt strong, and was able to get some good max effort sets in without holding back to conserve energy for consecutive sets. I dont quite feel that deep soreness that you get after a normal split with more sets per muscle group, however I'm hoping to feel it a little more as the day goes on. Squats felt good. I did them belted, and I have a feeling the weight is going to go up quickly on them now that Im using a belt. Bench also felt strong and in control. BB rows also came to life. I went with a much narrower stance. It seemed to shorten the ROM a bit, however I feel like i was able to get to a lower angle, keep my elbows tucked, and isolate my lats better.

[TonySturch]

Split: Fullbody Routine B
Weight: 216.6

Deadlifts: 315x6, 365x5 (Double Overhand)
Incline Smith Bench: 275x15, 275x15
Weighted Pullups: 45x8, 45x8
Incline DB flyes: 60x20, 60x20
Military Press: 135x15, 135x15
DB Pullover: 60x20, 60x20
DB Shrugs: 75x40, 75x40
Skull Crushers: 100x15, 100x15
Bench Dips: BWx50, BWx50
Hammer Curls: 60x12, 60x12
Preacher Curls: 110x15, 110x15
Forward Lifts: 25x15, 25x15

Diet:
2740 Calories, 214g Protein

Subway
Big Philly Cheesesteak, only meat and cheese.

Chinese
Six fried dumplings with ginger sauce.

Comments:
Fullbody workouts still feel great. Had plenty of energy for the workout last night. Only problem is that my back is right on the edge of pain for a few days after every time I do deadlifts. Im really fearing that I may have a bulging disk. Im paying closer attention to my form, using a belt, and sleeping with a pillow under my side (stomach sleeper) to try and help out. Hopefully I can find a way around it, cause right now, the only real answer is not to do deads anymore. That would suck.

[bigplay_jt]

Nice workouts mang. I think the full body thing definitely makes sense for you, especially with the Tues-Thurs split. Must take a while eh?

[TonySturch]

Nice workouts mang. I think the full body thing definitely makes sense for you, especially with the Tues-Thurs split. Must take a while eh?

Thanks dood. Its not too bad on time. Usually around the 90 minute mark, unless im slacking off. The setup and tear down takes a while, but the nice thing is that a lot of successive exercises are different muscle groups, so you dont really need a rest period between them. Exercise A, rest, A, B, rest, B, C, rest, C, D, etc...

Congrats again on the new addition to the family...

[TonySturch]

Split: Fullbody Routine A
Weight: 217.2

Squats (parallel):295x12, 315x10
Smith Bench: 295x10, 315x7
CGBP: 225x12, 225x12
BB Rows: 245x15, 245x15
Reverse BB Shrugs: 295x20, 295x20
DB Shoulder Press: 75x16, 75x18
Pec Deck: 220x15, 220x14
Seated Row: 220x15, 220x15
Y Rope Tricep Pulldown: 70x15, 70x15
DB Curls: 60x10, 60x10
Reverse EZ Curls: 100x12, 100x12
Lateral Lifts: 25x15, 25x15

Diet:
3080 Calories, 205g Protein

Subway:
Two footlong meatball marinara subs, with provolone.

Comments:
Really good workout. Moving up in weight and down in reps. Things are progressing nicely. My back felt strong all workout, no pain. Had my brother and his friend help me get those 75# DBs into position for shoulder press. I cant easily clean or kick these into position since theyre star lock handles with 12" diameter plates on em. A bit unwieldy to saythe least, but once they helped me get them into position, the extra weight felt good. Ate a ton of calories, those damn meatball subs are packed full of fat, but damn are they tasty. Hopefully I wont make a habit of breaking 3K calories too often.

[TonySturch]

Split: Fullbody Routine B
Weight: 215.8

Incline Smith Bench: 295x10, 295x10
Weighted Pullups: 45x9, 45x9
Incline DB flyes: 75x12, 75x12
Military Press: 150x12, 150x12
DB Pullover: 60x20, 60x20
DB Shrugs: 75x40, 75x40
Skull Crushers: 100x15, 100x15
DB O/H Ext: 60x20, 60x20
Hammer Curls: 60x12, 60x12
Preacher Curls: 115x15, 115x15
Forward Lifts: 30x12, 30x12
Deadlifts: 315x6 (Overhand), 365x4 (Overhand), 415x2 (Mixed)

Diet:
2361 Calories, 227g Protein

Deli:
Plain Cheeseburger on a hard roll

Pizza:
Two slices, plain, hot pepper, tabasco sauce

Comments:
Had a weekend of busting my ass cleaning up the yard, the pool, powerwashing, working on the cars, etc. Lots of time in the sun. Very dehydrated. On the plus side, Im starting to lean back out just a bit. Got another 5 pounds of fat to drop before im happy, I just hope I can bump lean mass up soon. Anyway, this workout went pretty well, considering the poor shape I was in. Tired, dehydrated, unmotivated... Still did a decent job. Happy to be back in the 400+ range on deadlifts. Pain free, thankfully. Put an extra rep on my weighted pullups. Also tried moving the 75 Lb DBs for flyes. Theyre difficult to wrestle into position, and once they were up, it really shows how weak my stabilizers are. I need to do more heavy DB work. But in order to do it regularly, I need better dumbells. Its not easy maneuvering DBs with 25 lb plates on them. Time to go shopping.

[TonySturch]

Split: Random Leg Day
Weight: 215.0

Leg Extensions: 135x15, 135x15, 135x15, 135x15
Leg Curls: 100x15, 100x15, 100x15, 100x15
Smith Machine Calf Raises: 225x20, 225x20, 225x20, 225x20

Diet:
2170 Calories, 174g Protein

Chipotle:
Two barbacoa burritos, with rice and cheese only.

Comments:
The girlfriend gave me a couple unexpected freedom hours, but since I had just done a fullbody workout the night before, I decided to do a couple random leg exercises. Reps were pretty high, but i came pretty close to failure each set. Looking back, I should have went a little heavier, and maybe even added another exercise, or at least another set to each exercise. Im simply not nearly as incapacitated as I had hoped to be. Maybe the squats and deads are actually hitting the muscles enough to keep them conditioned to the point of warding off DOMS.

[bigplay_jt]

Split: Random Leg Day
Weight: 215.0

Leg Extensions: 135x15, 135x15, 135x15, 135x15
Leg Curls: 100x15, 100x15, 100x15, 100x15
Smith Machine Calf Raises: 225x20, 225x20, 225x20, 225x20

Diet:
2170 Calories, 174g Protein

Chipotle:
Two barbacoa burritos, with rice and cheese only.

Comments:
The girlfriend gave me a couple unexpected freedom hours, but since I had just done a fullbody workout the night before, I decided to do a couple random leg exercises. Reps were pretty high, but i came pretty close to failure each set. Looking back, I should have went a little heavier, and maybe even added another exercise, or at least another set to each exercise. Im simply not nearly as incapacitated as I had hoped to be. Maybe the squats and deads are actually hitting the muscles enough to keep them conditioned to the point of warding off DOMS.

Random leg day, sweet! Good to see you got a couple extra hours to get you lift on. Good times man. I am pretty proud of you for your new found diet. do it up man.

[TonySturch]

Split: Fullbody Routine A
Weight: 218.0

Squats (parallel):315x10, 345x8
Smith Bench: 295x9, 315x6
CGBP: 225x15, 225x13
BB Rows: 255x11, 255x12
BB Shrugs: 305x20, 305x20
DB Shoulder Press: 60x34, 60x25
Pec Deck: 200x15, 200x15
Seated Row: 230x12, 230x12
Y Rope Tricep Pulldown: 70x17, 70x15
DB Curls: 60x12, 60x12
Reverse EZ Curls: 100x13, 100x13
Lateral Lifts: 30x12, 30x10

Diet:
2061 Calories, 176g Protein

Chinese food:
Lemon Chicken with pork fried rice

Comments:
Workouts have not been as regular as I would have liked, and this week is no different. Its been a while since my last flat bench, and it shows. Went down a rep on both weights. And I was really struggling with it. Squats felt good and strong, little to no knee pain. Other exercises were hit or miss, some were great and some fell short. Ive decided that Ive been falling into the habit of stopping reps short at round numbers, trying to save some gas for subsequent sets. Im trying to get away from this now. I want to try and put as close to max effort as possible into every set. If my reps are cut in half for the second set, so be it...

[TonySturch]

Split: Fullbody Routine B
Weight: 217.2

Incline Smith Bench: 295x10, 295x11
Weighted Pullups: 45x8, 45x8
Incline DB flyes: 75x12, 75x12
Military Press: 150x12, 150x11
DB Pullover: 60x20, 60x20
DB Shrugs: 75x40, 75x40
Skull Crushers: 100x17, 100x17
Bench Dips: BWx50, BWx50
Hammer Curls: 60x15, 60x15
Preacher Curls: 125x11, 125x12
Forward Lifts: 30x12, 30x12
Platform SLDL: 150x15, 150x15

Comments:
Tuesday night the girlfriend took me to the incubus concert at radio city, so wednesday I took the day off of work and spent the whole day drinking in the sun. This did not prepare me for thursdays workout very well. I was tired and unmotivated. Some lifts were on par, but most suffered a bit, and whats more, my form was for ****. Gotta have an off day once in a while, right?

[bigplay_jt]

Split: Fullbody Routine B
Weight: 217.2

Incline Smith Bench: 295x10, 295x11
Weighted Pullups: 45x8, 45x8
Incline DB flyes: 75x12, 75x12
Military Press: 150x12, 150x11
DB Pullover: 60x20, 60x20
DB Shrugs: 75x40, 75x40
Skull Crushers: 100x17, 100x17
Bench Dips: BWx50, BWx50
Hammer Curls: 60x15, 60x15
Preacher Curls: 125x11, 125x12
Forward Lifts: 30x12, 30x12
Platform SLDL: 150x15, 150x15

Comments:
Tuesday night the girlfriend took me to the incubus concert at radio city, so wednesday I took the day off of work and spent the whole day drinking in the sun. This did not prepare me for thursdays workout very well. I was tired and unmotivated. Some lifts were on par, but most suffered a bit, and whats more, my form was for ****. Gotta have an off day once in a while, right?

Nice workout young man, pretty good for having an off day.

[TonySturch]

Nice workout young man, pretty good for having an off day.

Thanks, Old timer.

[TonySturch]

Split: Fullbody Routine A
Weight: 218.8

Squats (parallel):345x8, 365x6
Smith Bench: 295x10, 315x6
CGBP: 225x15, 225x15
BB Rows: 255x12, 255x12
BB Shrugs: 305x20, 305x20
DB Shoulder Press: 75x17, 75x17
Pec Deck: 210x20, 230x17
Seated Row: 230x12, 230x12
Y Rope Tricep Pulldown: 80x14, 80x14
DB Curls: 60x12, 60x12
Reverse EZ Curls: 100x12, 100x12
Lateral Lifts: 25x15, 25x15

Diet:
2500 Calories, 170g Protein

Subway:
One and a half footlong meatball marinara subs. Lots of tabasco.

Comments:
Started off somewhat unmotivated, but gained momentum as the workout went on. Squats felt good. Warmed up at 135, 225, 315, then hit 345x8 and 365x6. These were a little too borderline as far as depth. Im pretty confident I still hit parallel, but I want to stop here at this weight and slowly take them deeper until I'm well below parallel. Bench was on par. Im still experimenting with different arches and positioning to try and perfect my form, but its difficult to do on the smith. I need my brother to start working out again so I have my spotter back. BB rows are really starting to come together nicely. Taking a narrower stance really lets me get my back at a lower angle, albeit with a slightly lower ROM. I feel its worth the tradeoff since its less of an upright row like this. Pec deck really went ape**** bananas! Not sure where that came from but I definitely move a lot more than usual. Nice to see everything progressing again on this fullbody routine. And whats more, since doing legs again, Im starting to lean out a touch even while eating about the same. Says something about using the largest muscles in the body.

[TonySturch]

Split: Fullbody Routine B
Weight: 216.8

Incline Smith Bench: 295x10, 295x10
Weighted Pullups: 45x9, 45x8
Incline DB flyes: 75x14, 75x9 (pinched nerve in hand, stopped early)
Military Press: 160x10, 160x10
DB Rows: 75x20, 75x20
DB Shrugs: 75x50, 75x50
Skull Crushers: 110x14, 110x14
DB OH Extension: 60x20, 60x20
Hammer Curls: 60x15, 60x15
Preacher Curls: 135x10, 135x8
Forward Lifts: 25x15, 25x15
Deads: 325x6 (overhand), 375x4 (mixed), 425x2 (mixed)

Diet:
2794 Calories, 218g Protein

Cheeburger Cheeburger:
The world famous "Pounder". 20 oz patty, with bacon, cheese, and fries. Took 18 minutes. Its cool that they ring a bell, announce yoru name, and put your picture on the wall, but its kind of an empty victory. Its not all the much of a challenge. I probably could have done another half.

Comments:
Was in dire need of burning off the 117g of fat from the burger. Started out without much motivation again, but only took a couple of sets to get back into the swing of it. Everything seems to be progressing nicely with these fullbody workouts. I cant believe Im adding weight to the bar nearly every day. Bench, pullups and curls seem to have hit their limit for now, but nearly everything else is moving ahead at a very good clip. Deadlifts are slowly getting back to where they were. I struggled a bit pulling 425x2 off the floor, but in my defense, it was at the very end of a long and intense workout. Pulling right off the floor seems to be the sticking point, once it leaves the ground, I have no problem pulling to lockout. Im just happy Im able to deadlift again pain-free.

[TonySturch]

Special beer update. I have not been keeping you guys informed of my beer findings, so here we are. Anyway the big news first: Theres a new king of the hill, taking over for my previous favorite libation, dogfish head 90 minute IPA. The new sweetest nectar of the gods come by way of harpoon, its their imperial IPA, part of the leviathan series. Simply perfect. Hoppy, bitter, hints of citrous rinds, subtle caramel character and the perfect amount of bite. But it secretly packs an unassuming punch with its 10% alcohol content. I had a few of these in manhattan yesterday and Im completely smitten. I dont think ive ever tasted a finer beer.

Other recent beers of note include:

Sierra Nevada Tor**** Extra IPA
West Coast IPA
West Coast Redhead
Troegs Hopback
Black Forest Brewery ESB
Bluepoint Hoptical Illusion

Im sure theres plenty more, but these are the ones I remember from the last few weeks.

[TonySturch]

Split: Fullbody Routine A
Weight: 219.0

Squats (parallel):345x10, 365x8
Smith Bench: 315x8, 315x8 (belted)
CGBP: 225x16, 225x16
BB Rows: 255x12, 255x12
BB Shrugs: 305x20 (fwd), 305x25 (rev)
DB Shoulder Press: 75x19, 75x20
Pec Deck: 230x14, 230x14
Seated Row: 230x15, 230x15
Y Rope Tricep Pulldown: 90x10, 90x10
DB Curls: 60x12, 60x12
Reverse EZ Curls: 110x10, 110x12
Leg Extensions: 160x15, 160x15

Diet:
1975 Calories, 158g Protein

Pizza:
4 slices, almost burnt, with tabasco, crushed pepper, garlic powder and parmesan cheese.

Comments:
Good workout last night... Making progress and moving forward in nearly every lift. Added two reps to my squats at the same weight as last week, but this time I left no question as far as depth. As for shoulder press, Im not sure what to do anymore. I already need my brother and his friend to pause gears of war to help he get the unwieldy DBs into position. Im repping 20 now and I have no idea how the hell im going to add more weight and still wrestle them into position. Pec deck went down in reps from last time, but I have a feeling that I was bouncing the sled a bit more than I should have. This time I was careful not to bounce. Y grip I feel that I went a bit too heavy. I really didnt feel the beep burn I normally get with a lower weight. Ill probably back down next time and just go a little slower with strict form. Good workout overall, especially considering what a fat slob ive been lately.

[TonySturch]

Split: Fullbody Routine B
Weight: 217.8

Incline Smith Bench: 295x9, 295x10
Weighted Pullups: 50x8, 50x8
Incline DB flyes: 75x12, 75x12
Military Press: 160x10, 160x10
DB Pullover: 60x20, 60x20
DB Shrugs: 75x50, 75x50
Skull Crushers: 110x12, 110x12
Bench Dips: BWx50, BWx50
Hammer Curls: 60x15, 60x15
Preacher Curls: 135x10, 135x10
Smith Calf Raises: 255x20, 255x20
Deads: 335x6 (overhand), 385x4 (mixed), 435x2 (mixed)

Diet:
2750 Calories, 206g Protein

Chinese food:
General Tso's Chicken, Pork Fried Rice, Egg Roll, 10 Fried Wontons.

Comments:
Im having this ongoing problem with motivation. Little energy, sore and achy all over. Things went very slowly tonight. Spent almost 3 hours before finishing my workout. Fell a little short on some exercises, but the rest were right on par. Tried doing deadlifts barefoot for the first time. So far I like it. Deads are coming together nicely. Form is slowly getting dialed in. Zero lower back pain.

[TonySturch]

Split: Push
Weight: 217.4

Squats: 345x8, 365x8, 385x6
Smith Bench: 295x10, 295x10, 295x10
Incline Smith Bench: 295x10, 295x7
CGBP: 225x12, 225x12
Decline Cables: 110x15, 110x15
Skulls: 110x12, 110x12
Y grip Rope Pulldown: 90x12, 90x12
Military Press: 160x9, 160x8
Leg Extension: 180x12, 180x12
Seated DB Shoulder Press: 60x25, 60x23

Diet:
2330 Calories, 151g Protein

Burger King:
Two plain whoppers with cheese for $4! And large fries. Can you believe a whopper is only 530 calories?

Comments:
Doing push / pull this week, since I have to work out back to back days. I definitely run out of gas doing this many chest / tri / shoulder exercises in a row. I fell short on reps a few places, but I guess thats to be expected after pushing teh weight us via fullbody routines. Overall it was a good workout. Also, I was going through my supplement stash and found an open (but full) bottle of ATD, as well as my old home brew cort blocker, so I started taking these again. No other supplements though. moneys tight and I dont have enough creatine or arginine to start those. I just cant see blowing 200 bucks on a supplement sending spree getting everything together. Maybe later in the fall Ill do another ATD cycle and properly prepare.