WhiskeyBoarder's Journal

[whiskeyboarder]

July 5

Workout "A"

I ran to my gym, about 3.5 miles.

Squats (Ass to Ground):
(135 lbs) 1 x 5
(225) 1 x 5
(215) 3 x 5

Incline DB Press:
(55's) 2 x 5
(85's) 3 x 5

Decline Barbell Bench:
(135 lbs) 2 x 5
(215) 3 x 5

Deadlifts:
(135 lbs) 2 x 5
(285) 1 x 5

Power Shrugs (Smith Machine) :
(185 lbs) 2 x 5
(225) 2 x 5
(275) 3 x 5

Ab Twists (Cable Machine, Huggling Oblong Exercise Ball) :
(90 lbs) 2 x 5, each direction
(130) 3 x 5, ea.

Pushups:
75

Jogged back from gym, 3.5 miles.

[whiskeyboarder]

July 7

Workout "B"

Ran to gym, 3.5 miles.

Squats:
(135lbs) 2 x 5
(215) 2 x 5
(220) 1 x 5

Standing Barbell Presses:
(95 lbs) 2 x 5
(125) 1 x 5
(130) 3 x 5

Pendlay Rows:
(115 lbs) 2 x 5
(145) 1 x 5
(165) 3 x 5

Incline Leg Lifts:
4 x 12

Jogged back from gym, 3.5 miles.

[whiskeyboarder]

July 9

Workout "A"

Squats (Ass to Ground) :
(135 lbs) 2 x 5
(220) 3 x 5

Incline DB Press:
(65's) 2 x 5
(85's) 1 x 5
(90's) 3 x 5

Decline Barbell Bench:
(135 lbs) 2 x 5
(225) 1 x 5
(245) 1 x 5
(255) 2 x 4
My spotter, a good friend of mine, was encouraging me through these last two sets with some choice language. And, although I only did four reps in each set, I did them easier than anticipated. I just couldn't get the 5th up either set.

Deadlifts:
(135lbs) 2 x 5
(295) 1 x 5

[whiskeyboarder]

Sunday, July 11.

I had drill this weekend. A couple of guys in my unit were taking their Physical Fitness Test, so I joined for the two mile run portion of the event to see where I stand currently in that regard.

I ran two miles in 12:47.

This is approximately the same time I had ran two miles prior to breaking my leg. I guess my goal is get sub-12:30, but I don't know if I am willing to sacrifice any of the size gains that I intend to make, to achieve that goal.


Totally unrelated, but I can not stop listening to this song:

Sharam (feat Kid Cudi) - She Came Along

[whiskeyboarder]

July 12

I ran - jogged, really - the 3.5 miles to my gym.

Dude, my legs were killing me this morning. I think this is a result of improper or, what can be more correctly described as a recent lack, of stretching.

I am usually good about stretching briefly prior to lifting, and stretching a good bit after. Lately, I have been slacking and I did not stretch in any real sense before or after the two mile run yesterday. I paid for it today.

I had to lower the weight I squatted. I just couldn't do it this morning; felt like my legs were going to cave.

Squats (Ass to Ground) :
(135 lbs) 2 x5
(220) 1 x 5
(185) 2 x 5

Standing Barbell Overhead Press:
(95 lbs) 2 x 5
(130) 1 x 5
(135) 3 x 5

Pendlay Rows:
(115 lbs) 2 x 5
(165) 1 x 5
(175) 3 x 5

This completed the workout I had planned. My lifting partner still had some exercises left, so I completed a few more sets with him.

Barbell Bench:
(135 lbs) 1 x 10
(225) 1 x 6, 2 x 5

Incline Dumbbell Bench:
(70's) 1 x 8
(80's) 2 x 6

[whiskeyboarder]

July 14

I jogged the 3.5 miles to the gym, and my legs still felt thrashed. I figured I would take it easy on the squats today.

Squats:
(135 lbs) 3 x 5
(185) 3 x 5

Incline Dumbbell Press:
(65's) 2 x 5
(90's) 3 x 5

Decline Barbell Bench:
I did not have a training partner to spot me today, so I had to go a bit lighter than the last time I did decline. Sets of 225 were definitely the most I could do safely without help.
(135 lbs) 2 x 5
(225) 3 x 5

Deadlifts:
(135 lbs) 2 x 5
(185) 1 x 3
(295) 1 x 5

Reverse Leg Lifts:
4 x 13

Power Shrugs (Smith Machine) :
(225 lbs) 2 x 5
(285) 3 x 5

Pushups:
(Two Minutes) 62


Here is a "progress pic". It's really something I took out of vanity, I guess, but it serves a purpose here.

[whiskeyboarder]

I don't seem to have much of a following for this record. However, should someone stumble upon it, I would like to share two links that have been very helpful to me in developing my "Starting Strength" routine that I am currently working through.

http://forum.bodybuilding.com/showthread.php?t=712752

http://forum.bodybuilding.com/showthread.php?t=998224

The second link is particularly thorough.

Yesterday's routine follows. I should note that I felt really good running to the gym, and while lifting. I don't know if this was a positive consequence of the nap I took before working out, or perhaps better eating throughout the day; I don't know, but I felt good in the gym, and had a strong workout. The fatigue I had been experiencing in my legs during the past week had finally dissipated, so I was able to resume squats at a more demanding weight (I had gone a bit lighter during my previous two workouts because of the limitation caused by my tired legs).

July 16, 2010

Ran to the gym - 3.5 miles.

Squats:
(135 lbs) 1 x 5
(185) 1 x 3
(205) 1 x 3
(225) 3 x 5

Standing Barbell Press:
(95 lbs) 2 x 5
(135) 1 x 3
(140) 2 x 5
(145) 1 x 5

Pendlay Rows:
(135 lbs) 2 x 5
(165) 1 x 5
(180) 1 x 5
(185) 2 x 5
(190) 1 x 5

Hanging Cleans:
This was, honestly, the first time I had ever performed hanging cleans; so far as I can remember at least. So I was trying to use weight that I could handle to ensure proper form and safety. I will build from what I did here in future routines.
(95 lbs) 1 x 3
(115) 1 x 3
(125) 3 x 3

Hanging Leg Lifts:
4 x 10

Jogged back from gym - 3.5 miles.

Thanks for reading.

[whiskeyboarder]

I didn't have a training partner to spot me today. Nevertheless, I was feeling really strong and felt comfortable putting up some heavier weight without assistance.

I don't know what exactly to attribute this newfound strength. I am finishing a bottle of Epistane than I have had on hand for some time now; taking just a cap daily. That could, of course, be contributing. Or it could be a result of the Rippetoe routine. Whatever the case, I am liking it.

Here is today's workout.

July 18

Jogged about 3.5 miles to the gym.

Squats:
(135 lbs) 2 x 3
(185) 1 x 3
(225) 2 x 5
(230) 1 x 5

Incline Dumbbell Presses:
(65's) 2 x 5
(90's) 2 x 5
(95's) 1 x 5

Decline Barbell Bench:
(135 lbs) 1 x 5
(225) 1 x 3
(235) 1 x 5
(240) 1 x 5

Deadlifts:
(135 lbs) 1 x 5
(185) 1 x 3
(300) 1 x 5

Pushups:
(2 minutes) 67

Stats: Blood Pressure - 129/57
Wt - 190
Bodyfat - 10.52 %

[whiskeyboarder]

Today is actually August 1st, but I have been lacking in regularly updating here.

I have been finally limiting my running. I am eating massive amounts of food and putting on weight. I am also experiencing some strength gains. I guess I consider this a bulking period and, in as much as it is, I am comfortable with the additional fat that I am also gaining. I still hover around 10 - 11 %.

I did notice something interesting. A few weeks ago, I had a day in the gym that was simply amazing. I was throwing weight around like I had never before. And since then, I have not had the same success. The variable inherent in this phenomenon should easily explain this: my Epistane cycle was ongoing during the peak day, and has finished since. However, outside of this one particular day, I haven't experienced any other significantly noticeable effects from the Epistane. If I were to report anything in regards to it, it would be the minor loss of strength coming off the product. This is probably greater than any gains I acquired while on it.

Anyway... back to the log.


July 20

Ran about 3 miles to the gym

Squats:
(135 lbs) 2 x 5
(185) 1 x 3
(230) 3 x 5

Standing Barbell Press:
(115 lbs) 2 x 5
(145) 2 x 5
(150) 1 x 5

Pendlay Rows:
(135 lbs) 2 x 5
(195) 1 x 5
(185) 3 x 5

Power Shrugs:
(Smith Machine)
(225 lbs) 2 x 5
(295) 1 x 5
(315) 3 x 5

Hanging Leg Lifts:
4 x 12

[whiskeyboarder]

July 22

Squats:
(135 lbs) 2 x 5
(185) 1 x 3
(235) 3 x 5

Barbell Bench:
(135 lbs) 1 x 10
(225) 1 x 5
(275) 1 x 3
(245) 3 x 5

Deadlift:
(135 lbs) 1 x 5
(185) 1 x 5
(315) 1 x 5

Incline Barbell Bench:
(135 lbs) 1 x 10
(185) 2 x 5

Dumbbell Flys (Chest):
(40's) 1 x 8
(55's) 1 x 6
(65's) 3 x 5

Barbell Pullovers (Chest):
(70lbs) 1 x 8
(100) 1 x 8

[whiskeyboarder]

I did ten wind sprints on July 23rd, my supposed "rest" day; couldn't help myself.

July 24

Ran 3 miles to the gym

Squats:
(135 lbs) 2 x 5
(185) 1 x 3
(225) 1 x 5
(240) 1 x 5
(225) 1 x 5

Standing Barbell Press:
(115 lbs) 1 x 5
(150) 2 x 5
(135) 1 x 5

Pendlay Rows:
(135 lbs) 1 x 5
(185) 3 x 5

Hanging Cleans:
(95 lbs) 1 x 3
(115) 1 x 3
(125) 2 x 3
(130) 1 x 3

[whiskeyboarder]

July 26

Squats:
(135 lbs) 2 x 5
(185) 1 x 3
(225) 1 x 5
(235) 1 x 5
(245) 1 x 5
(275) 1 x 5

Barbell Bench:
(135 lbs) 2 x 8
(225) 1 x 5
(245) 2 x 5

[b]Deadlifts[b]:
(135 lbs) 1 x 5
(225) 2 x 3
(345) 1 x 5

Incline Barbell Bench:
(135 lbs) 1 x 10
(185) 3 x 5

Dumbbell Flys (Chest):
(50's) 1 x 5
(60's) 3 x 5

Barbell Pullovers (Chest):
(70 lbs) 1 x 5
(90) 3 x 5

[whiskeyboarder]

From here on, during my routine, I have been doing my barbell overhead presses from the beginning position of the hang.

July 28

Squats:
(135 lbs) 1 x 5
(225) 1 x 5
(245) 2 x 5

Standing Barbell Press (From the Hang):
(115 lbs) 1 x 5
(135) 3 x 5

Pendlay Rows:
(135 lbs) 2 x 5
(185) 1 x 5
(195) 2 x 5

[whiskeyboarder]

July 30

Squats:
(135 lbs) 2 x 5
(225) 1 x 5
(255) 3 x 5

Barbell Bench:
(135 lbs) 2 x 10
(225) 1 x 5
(245) 2 x 4
(225) 1 x 5

Deadlifts:
(135 lbs) 1 x 5
(225) 1 x 3
(275) 1 x 3
(315) 1 x 3
(365) 1 x 5

[whiskeyboarder]

August 1

Squats:
(135 lbs) 2 x 5
(225) 1 x 3
(255) 3 x 5

Barbell Overhead Press (From the Hang):
(95 lbs) 1 x 3
(105) 1 x 3
(135) 3 x 5

Pendlay Rows:
(135 lbs) 2 x 3
(195) 3 x 5

Hanging Leg Lifts:
4 x 12

[whiskeyboarder]

August 3

Squats:

(225 lbs) 2 x 5
(265) 3 x 5

Bench:

(135 lbs) 2 x 5
(245) 1 x 5
(255) 3 x 5

Deadlift:

(135 lbs) 1 x 3
(225) 1 x 3
(315) 1 x 2
(375) 1 x 5

[whiskeyboarder]

August 5

Squats:

(135 lbs) 2 x 5
(185) 1 x 3
(265) 3 x 5

Overhead Barbell Press (From the Hang):

(95 lbs) 3 x 3
(135) 2 x 5
(140) 1 x 5

Pendlay Rows:

(135 lbs) 2 x 3
(195) 1 x 5
(205) 3 x 5

[whiskeyboarder]

If I had any real sense of morals, I probably wouldn't claim the image below as a progress picture. I'll be the first to tell you that some effect from the lighting, the angle or the mirror, or some camera concept that I don't understand exaggerated my muscularity. However, it wasn't done intentionally; I just took the picture, and like the results.

I'll just convince myself that the camera doesn't lie.



In any case, I have had a ton going on in my life recently. I relocated from Tampa to the Washington, D.C. area about two weeks ago. If that is something that interests you, although I can't see why it would, feel free to visit my blog where I talk about the move at length: http://autobiographyofsteve.blogspot.com.

In the course of my move, I have been searching for a new gym. During this search, I have taken my Rippetoe "Starting Strength" routine with me on visits to area gyms with varying results.

The closest gym in my local area of Falls Church, Vantage Sports, sucked. The staff was friendly enough, but the gym simply lacked the equipment needed for my routines.

I visited Results, within the District, a few times. I liked this gym, but I have since discovered more cost friendly options.

I worked out at the Gold's in Midtown and, as it stands now, this will probably become my gym of choice. Membership is cheap, and no one bothered me while I made a crazy mess of myself at the squat rack. Before signing up, though, I am going to try out Bally's tomorrow only because I have a complimentary pass and I am too frugal not to use it.

I have not yet given Washington Sports Clubs a chance, but I might; a potential employer might offer me a discount as a work benefit.

Anyway... back to the log. Anyone from the D.C. area that has any gym suggestions, feel free to add them to this thread.

Thanks.

[whiskeyboarder]

August 6

Squats
(135 lbs) 2 x 5
(225) 1 x 3
(265) 2 x 5
(275) 1 x 5

[b]Incline DB Press[b]
(60s) 2 x 5
(90s) 3 x 5

Decline BB Press
(135 lbs) 1 x 3
(225) 1 x 5
(235) 1 x 5
(245) 1 x5

Deadlift
(135 lbs) 1 x 3
(225) 1 x 3
(380) 1 x 5

Hanging Leg Raises
4 x 15

[whiskeyboarder]

August 8

Squats
(135 lbs) 1 x 5
(185) 1 x 3
(225) 1 x 3
(275) 3 x 5

Overhead BB Press from the Hang
(95 lbs) 2 x 3
(140 3 x 5

Pendlay Rows
(135 lbs) 2 x 3
(195) 1 x 5
(205) 1 x 5
(215) 1 x 5

Hanging Leg Lifts
4 x 15

[whiskeyboarder]

August 10

Squats
(185 lbs) 2 x 5
(275) 2 x 5
(280) 1 x 5

BB Bench
(135 lbs) 2 x 5
(225) 1 x 5
(235) 2 x 5

Incline DB Press
(60s) 1 x 5
(70s) 3 x 5

Deadlift
(135 lbs) 1 x 3
(225) 1 x 3
(380) 1 x 5

Hanging Leg Lifts
4 x 15

[whiskeyboarder]

August 16

Squats
(135 lbs) 2 x 5
(225) 1 x 3
(275) 3 x 5

Overhead BB Press from the Hang
(95 lbs) 2 x 3
(115) 1 x 3
(140) 3 x 5

Pendlay Rows
(135 lbs) 1 x 5
(205) 2 x 5
(210) 1 x 5

Hanging Leg Raises
4 x 15

[whiskeyboarder]

August 18

Squats
(135 lbs) 2 x 3
(225) 1 x 3
(285) 3 x 5

Decline BB Press
(135 lbs) 2 x 5
(235) 1 x 5
(240) 1 x 5
(245) 1 x 5

Incline DB Press
(55s) 1 x 5
(90s) 3 x 5

Deadlift
(135 lbs) 1 x 3
(225) 1 x 3
(380) 1 x 5

Crunches
100

Pushups
(2 minutes) 75

[whiskeyboarder]

August 20

Squats
(135 lbs) 2 x 5
(225) 1 x 3
(285) 3 x 5

Overhead BB Press from the Hang
(95 lbs) 2 x 5
(140 lbs) 1 x 5
(145) 2 x 5

Pendlay Rows
(135 lbs) 1 x 5
(210) 3 x 5

Hanging Leg Raises
4 x 16

[whiskeyboarder]

August 23, 2010

Squats
(135 lbs) 2 x 3
(285) 2 x 5
(295) 1 x 5

Barbell Bench
(135 lbs) 2 x 5
(235) 1 x 5
(240) 2 x 5

Deadlift
(135 lbs) 1 x 3
(225) 1 x 3
(315) 1 x 2
(385) 1 x 5

Incline DB Press
(65s) 1 x 5
(90s) 3 x 5

(Flat Bench) Barbell Pullovers
(70lbs) 1 x 5
(100) 3 x 5

[whiskeyboarder]

August 25

Squats
(135 lbs) 2 x 5
(225) 1 x 3
(295) 3 x 5

Overhead Barbell Press, from the Hang
(115 lbs) 2 x 3
(145) 2 x 5
(150) 1 x 5

Pendlay Rows
(135 lbs) 2 x 3
(210) 2 x 5
(225) 1 x 5

Preacher Curls, EZ Bar
(75 lbs) 1 x 3
(95 lbs) 2 x 5

[whiskeyboarder]

Aug 27


Hack Squats (Machine)
(180 lbs) 1 x 5
(270) 1 x 5
(320) 1 x 5
(340) 2 x 5

Both squat racks were being occupied. As I am trying different gyms in the D.C. area, I can tell you that Bally in midtown is one I will not be joining.

Barbell Bench
(135 lbs) 1 x 5
(245) 3 x 5

Deadlift
(205 lbs) 1 x 3
(225) 1 x 3
(390) 1 x 5

Hanging Leg Lifts
4 x 16

[whiskeyboarder]

August 30

Squats
(125 lbs) 2 x 5
(185) 1 x 3
(295) 3 x 5

Seated Dumbbell Arnolds
(45s) 2 x 5
(65s) 3 x 5

I am trying different gyms in the D.C. area to see which fit my needs, so I can secure a long term membership. I was at Washington Sports Club on F. Street for this workout. I discovered that the room with the free weights had a ceiling too low to allow overhead barbell presses. That's disappointing because I did, otherwise, enjoy the club. I did later find that the WSC in Clarendon, which is in closer to vicinity to my current place of residence, could support my entire workout.

Pendlay Rows
(135 lbs) 1 x 5
(225) 3 x 5

[whiskeyboarder]

September 1

Squats
(205 lbs) 2 x 5
(295) 2 x 5
(300) 1 x 5

Barbell Bench
(185 lbs) 2 x 5
(245) 3 x 5

Deadlift
(135 lbs) 1 x 3
(225) 1 x 3
(315) 1 x 3
(395) 1 x 5

Hanging Leg Lifts
4 x 17

[whiskeyboarder]

September 6

I just recently took a job as a professional mover. Because of the long hours and strenuous nature of the work, I am in the gym a bit more sporadically, but I am trying not to use employment as an excuse for any decrease in gains or workout intensity...

Squats
(205 lbs) 1 x 5
(300) 3 x 5

Barbell Overhead Press, from the Hang
(115 lbs) 2 x 3
(150) 1 x 5
(140) 2 x 5

Pendlay Rows
(135) 1 x 5
(225) 3 x 5

Hanging Leg Lifts
4 x 18