It's like sex, only I'm having it!!!

[ByronOrpheus]

Wednesday 12/26, ME Squat

Squat: 275x3, 295x3, 305x3, 315x3, 225x8, 225x8
RDL: 225x5, 295x8, 295x6

That's it, 2 exercises. 315x3 was really really hard, a 10 on the rpe scale for sure. The back off sets of 225 wiped me out pretty bad, and RDLing 295 afterwards was brutal. I feel like I should have done more, but this work out fukked me up pretty bad tbh, having trouble walking.

I got some creatine for xmas btw, time to get jacked as hell.

[Bum-Life]

I got some creatine for xmas btw, time to get jacked as hell.

Unsubbed, I'm only interested in natty lifting.

[ByronOrpheus]

Thursday 12/27, Some Kind of Upper

OH Press: warm up, 115x5, 135x5, 145x5, 135x5, 135x5
Rolling DB Extension: (40s) 9, 9, 7, 7, 7
Laterals: (24s) 12, 10, 10, 8

Was an easy day, was gonna do some back/bicep stuff the day after but I got sick. Still sick atm, might lift a little today, not sure.

Unsubbed, I'm only interested in natty lifting.

[ByronOrpheus]

Sunday 12/30, Light Back/Biceps Stuff

Chins: 5, 5, 5, 5, 5
Cable Rows: (100) 10, 10, 10
Hammer Curls: (24s) 15, 12, 12, 10

Sick, moved around some, attached some light weights to my appendages and moved some more. Hope to feel better soon.

[ByronOrpheus]

Wednesday 1/2, Some kind of Squat

Paused Squats: warm up, 185x3, 185x3, 185x3
Unpaused Squats: 225x3, 275x3, 225x5
RDLs: 225x5, 295x5, 295x5
Planks: 45 seconds, 45 seconds

Not a great day, still getting over being sick, just couldn't really get after it today. I think paused squats could help my technique out, 185x3 actually wasn't very easy for me, everything felt heavy today I guess. My left knee feels weird, the IT band hurts down there and the top of my knee isn't feeling too great either.

Sooooo, another year is here, I gotta figure out what I'm doing, currently I'm basically just treading water. I'm not even sure what my goals are, I should probably get that **** straight before I can get a plan together. I had the idea that my goal could just be "being as strong as I ever have been and as lean as I ever have been, at the same time". Sounds like a tall order, but I'm not too far off from either actually, like 50 lbs on my total and maybe 10 lbs of fat would do it. It would really feel nice to hit that right when I turn 30, I'm not looking forward to that number, but if I'm in the best shape of my life I'll feel better about it.

[Bum-Life]

Sooooo, another year is here, I gotta figure out what I'm doing, currently I'm basically just treading water. I'm not even sure what my goals are, I should probably get that **** straight before I can get a plan together. I had the idea that my goal could just be "being as strong as I ever have been and as lean as I ever have been, at the same time". Sounds like a tall order, but I'm not too far off from either actually, like 50 lbs on my total and maybe 10 lbs of fat would do it. It would really feel nice to hit that right when I turn 30, I'm not looking forward to that number, but if I'm in the best shape of my life I'll feel better about it.

Figure out a plan / goal yet ?

I like the _____ before I turn 30 idea, a few of my friends have turned 30 and always bitch about getting old etc. I have always wanted to do something awesome on my 30th B-day to prove everyone wrong that says I wont be able to ___ as good as I used to etc... I'll support whatever your goal is as long as it makes others feel bad or proves them wrong about 30 not being your prime.

[ByronOrpheus]

Figure out a plan / goal yet ?

I like the _____ before I turn 30 idea, a few of my friends have turned 30 and always bitch about getting old etc. I have always wanted to do something awesome on my 30th B-day to prove everyone wrong that says I wont be able to ___ as good as I used to etc... I'll support whatever your goal is as long as it makes others feel bad or proves them wrong about 30 not being your prime.

I'll put my goals in cliff notes just for you Bum...

- Be strong
- Be lean
- Be able to run without wanting to die
- Be able to squat high reps without wanting to die
- Look like a badass

Unfortunately this isn't super PLing focused, it's gonna involve a lot of **** that this forum hates; dieting, cardio, rep ranges over 3...

Honestly, I'm looking to be healthier, be fitter in a broad sense (no crossfit)...

Plan is still nebulous, right now it's looking like lifting 4x a week (a day for each of the big 3 plus an extra for upper body tanning) and cardio 2x a week. Not doing any crazy dieting, just restricting a few calories. I really liked that Ultimate Diet 2.0, but I need something a little more flexible right now. Once I get the plan down better I'll post something up.

[ByronOrpheus]

Haven't logged the last few workouts, been pretty busy with work, GFs birthday, and the beginning of the semester.

Monday 1/14, Squat

Squat: warm up, 250x3, 275x3, 295x1, 315x1, 315x1, 315x1, 225x10
Front Squat: 95x5, 135x5, 155x3, 155x3
Overhead Squat: 45x5, 65x5, 65x5
Ab Roller: 12, 12, 10
Leg Raises: 12, 12, 10

The first 315 felt pretty good, the next 2 got progressively heavier. Managed to get 10 reps with 2 plates, as sad as it is that might actually be a rep PR. Basically did front and OH squats for fun, was pretty spent after actually squatting.

[Bum-Life]

- Be able to run without wanting to die
- Be able to squat high reps without wanting to die

these two things are impossible.

being strong / lean / badass is good though, you can always become a bench monkey too, it would help you push around those weaker then you. + increasing your grip strength can't hurt for being a badass, choking out bad guys and opening jars for girls.

[ByronOrpheus]

these two things are impossible.

being strong / lean / badass is good though, you can always become a bench monkey too, it would help you push around those weaker then you. + increasing your grip strength can't hurt for being a badass, choking out bad guys and opening jars for girls.

I forgot to add, I want to deadlift more, as in do the actual lift more. My back is normal again.

Tuesday 1/15, Bench

Bench Prass: 95x12, 135x12, 135x12
Klokov Prass: 45x12, 65x12, 75x12, 75x9
Cable Rows: (140) 12, 8, 8, 8
Rolling DB Extension: (50s) 9, 8, 6

Past couple of bench sessions have been like this, waiting for my right shoulder to feel close to 100%, it's getting there. If I get in my normal tight benching position there's some pain, but if I bring the bar higher on my chest and let my elbows flare more it's okay. Klokov presses feel great for whatever reason, like they're opening up my shoulder or some junk. Thinking about repping 185 next week, and if that feels okay then I'll ease back into heavy weights again.

Oh, and I've been doing morning cardio on Tuesdays and Fridays. Nothing crazy, I've just been doing five 2 minute intervals of running over the course of half an hour, walking the rest of the time.... so 10 minutes of actual work. I'm slowly going to raise the running speed, it's currently at a nice 6.0 mph, pretty weak.

[ByronOrpheus]

Have some catch up posting to do...

Thursday 1/17, Deadlift

Deadlift: 225x3, 275x3, 315x3, 365x1, 385x0
Deficit Dead: 225x6, 245x6, 245x6, 245x6
Chin Ups: 6, 6, 6, 6

Shouldn't have tried 385, back felt pretty not good about half way up so I immediately put it down. Deficits are cool, keeping those. Gonna keep everything light in the future.

Friday 1/18, Light Bench

Bench: 95x10, 135x10, 185x10, 185x10
Superset: Laterals (24s), Front Raises (24s), Bent Over Laterals (10s), Klokov Presses (45): 4 sets
Superset: Hammer Curls (20s) 20, 15, 12, 10..... Rolling DB Extensions (44s) 10, 8, 6, 6

Meh.

Monday 1/21, Squat

Squat: warm up, 250x2, 275x2, 295x2, 295x2, 185x12
Front Squat: 95x3, 135x3, 160x3, 160x3
Ab Roller: 15, 15, 12
Hanging Leg Raises: 12, 12, 12

Back is still a bit tender, was happy with 295 and disappointed with 185, was dying after 12 reps.

[ByronOrpheus]

Tuesday 1/22, Bench

Bench: 135x5, 185x4, 205x8, 205x8, 95x18
OH Press: 95x10, 105x8, 115x6, 45x18
Chin Ups: 8, 8, 8, 4

Easing back into heavier weights on bench, right shoulder is still a bit funny, no pain. These bench days will probably be 3-4 exercises; bench, accessory, lighter back, maybe something else if I'm not lazy.

Not really planning on doing any isolation on any day but my second bench/badybalding day, with the exception of abs and maybe triceps and or biceps.

[ByronOrpheus]

Thursday 1/24, Deadlift

Dead: warm up, 275x3, 315x3, 315x3
Deficit Dead: 225x6, 245x6, 255x6

Didn't have much time to lift, so had a very quick workout. Back felt fine.

Saturday 1/26, Bro Day

Bench: warm up, 185x5, 205x5, 225x5
Superset: Laterals (24s), Front Raises (24s), Bent Over Laterals (10s), Klokov Presses (45): 3 sets
Superset: Rolling DB Extension (44s) 10, 8, 6..... Hammer Curls (20s) 15, 12, 10
Superset: Curls (70) 10, 10..... OH Tricep Extension (70) 10, 10

Had to lift at like 1 am. Right shoulder still strange, hurts sometimes when I bench but not others. I do that diesel crew shoulder warm up before almost every workout, and based on all those exercises it's only lateral rotation (external) that causes any discomfort.

[ByronOrpheus]

Monday 1/28, Squat

Squat: 275x3, 295x3, 295x3, 135x16
Front Squat: 95x3, 135x3, 165x3, 165x3
Ab Roller: 15, 15, 15
Leg Raises: 15, 15, 15

A good day, nothing remarkable.

Tuesday 1/29, Bench

Bench: 185x3, 225x3, 245x3, 245x3
Sling Shot: 245x8, 255x6, 265x4
Chins: 10, 10, 8

Okay, chins were sloppy. Went for a run in the rain afterwards and my vastus medialis cramped up pretty hard on both legs, probably due to the squatting yesterday.

[ByronOrpheus]

Thursday 1/31, Deadlift and Depressionlift

Deads: warm up, 275x3, 325x3
Deficit Deads: 225x5, 250x5, 275x5
Shrugs: (315) 15, 12, 10
Cable Rows: (140) 10, 6, 6

Workout was good, went and got a BIA today, and the news wasn't good. The thing clocked me in at 23% bodyfat! I wasn't that hydrated, which might cause some error, but god damn.... I have a boatload of suffering coming my way, I'm not gonna turn 30 with fukking 23% bf... or 18, or 15.

In other news, I ran outside in a t-shirt yesterday since it was 55 degrees out, now it's like 15 degrees.

[ByronOrpheus]

Friday 2/1, Bro Day

OH Press: 95x5, 115x5, 135x5, 135x5, 135x5, 95x10
Superset: Laterals (24s), Front Raises (24s), Bent Laterals (10s), Klokov Presses (65)... 3 sets
Superset: Rope Pressdowns (50) 12, 12, 8..... Hammer Curls (20s) 20, 15, 12
Superset: OH Tricep Ex (70) 10, 10..... Curls (70) 10, 10

Got a sick pump, ran before lifting also. Legs are trashed, I'm either using them to run or lift every day, gonna give them a break Sunday, don't know about tomorrow.

[dtaps24]

Don't go overboard on the BF thing, a legit 15% is visible abs on most people. Nothing wrong with it on anybody.

[ByronOrpheus]

I'm really starting to enjoy running, yes I know this is a terrible thing to admit in the PL section. This past week was really good, I ate probably an average of like 2000 cals, lifted 4x and ran 4x. Hopefully my strength doesn't plummet.

Don't go overboard on the BF thing, a legit 15% is visible abs on most people. Nothing wrong with it on anybody.

I am going a little overboard, it's a good motivator though. The extracellular water (ECW) on my BIA was low (38.6 when 40-50% is normal) so I'm probably a bit lower than 23%, but I'm using that number to keep me going.

[ByronOrpheus]

Monday 2/4, Squat

Squat: 225x3, 255x1, 275x1, 295x1, 305x1, 315x1, 225x11 (1 rep pr over last time, and probably an all time pr)
Front Squat: 95x3, 135x3, 170x3, 170x3
Ab Roller: 15, 15, 15

3 plates was heavy, wasn't in very good physical or mental condition for today. Skipped the second ab exercise, first one had my abs feeling like they were ripping in half.

[Bum-Life]

your 225x11 made me wonder how many times I could do it, then seconds later I realized i'll never know

GJBOM on the PR & enduring the terrible feeling of reps over 5.

whats going on with your back as far as crookedness goes..... is lifting heavy not a concern anymore ?

[ByronOrpheus]

Back hurts some times, in fact there was a little pain on the right side tonight while squatting. When I deadlift 315+ I feel it too. Right now it's not a big deal since I'm focusing more on running and losing some weight, so the weights are just on maintenance right now. In the future, when I try to bring my lifts up again, I'll just try to keep the frequency low on stuff that wrecks my back. Cube would actually be pretty good for that, or maybe one of those power/hypertrophy splits. Dunno, we'll see.

I'm still coming up with some goals to hit by my birthday. Three of them will look something like:

- Run a 5k in under a certain time (25 minutes maybe?)
- Be able to hit a 300 wilks total (so weak, I know)
- Have a decent set of abs

I should probably get a few more, maybe a goal with a bodyweight exercise or something.

[ByronOrpheus]

Did some running today, good lord my legs are a mess, gonna have to make Tuesday a lighter running day. I guess Friday will be the day I push intensity or distance. I'm not sure, but I think I might be fighting off a cold or something.

Tuesday 2/5, Bench

Floor Press: warm up, 135x5, 185x5, 205x5, 205x5, 135x14
OH Press: 95x5, 115x5, 115x5, 115x5, 45x20
Chin Ups: 8, 8, 8, 6

Gave my right shoulder a break and did floor press instead of bench, shoulder felt fine but there was pain in my pec instead. 205x5 was really hard actually, maybe cause I was holding back due to the pec, but probably more because I'm just feeling like hammered ****.

[ByronOrpheus]

Ran yesterday, gonna run some more tomorrow.

Thursday 2/7, Deadlift

Deadlift: warm up, 275x3, 325x3, 325x3
Deficit Deads: 275x5, 275x5
Cable Rows: (140) 10, 10, 8, 8

Wasn't feeling it today really, just did the basics.

[ByronOrpheus]

Friday 2/8, Bro Day

OH Press: 95x5, 115x5, 135x5, 135x5, 95x8, 45x12
Superset: Laterals (20s), Front Raises (20s), Bent Laterals (10s), Klokovs (65): 3 sets
Superset: Rolling DB Extensions (44s) 10, 7, 6..... Hammer Curls (20s) 15, 12, 12
Superset: OH Tricep Extensions (70) 10, 9, 8..... Curls (70) 10, 10, 8

Ran a mile and a half before lifting. Low carbs for the past few days + running + supersets is rough.

[ByronOrpheus]

Monday 2/11, Squat

Squat: warm up, 225x5, 250x5, 275x5, 185x5
Ab Roller: 15

Quick workout, wasn't into it at all, felt like crap. Form was crap too.

Tuesday 2/12, Bench

Floor Press: warm up, 205x3, 225x3, 225x3, 225x3, 225x3, 135x15
Chin Ups: 10, 8, 6, 5, 5
Push Ups: 15, 12, 10, 8, 8

Meh, ran a bit before hand, legs are pretty sore even from yesterdays bad workout. Kind of supersetted the chins and push ups.

[ByronOrpheus]

I have some catching up to do here.

Thursday 2/14, Deadlift

Deads: warm up, 275x3, 335x3, 335x3
Deficit Deads: 275x5

Quick, had things to do.

Saturday 2/16, Bro Day

Stuff: reps and sets

Ran 2 miles, decided to use some of the machines in the little workout area at my apartment complex since I was already there. I did some kind of machine chest press and then some arm stuff on this cable stack they had. The arm stuff was actually pretty awesome. I walked back to my place and did some more shoulder and arm stuff.



So a little progress report, about a month ago I weighed in at 197.0, today I was 191.2. I talked to a registered dietician last Thursday because it was only 10$ since I'm a student. I gave them a small food diary and they told me which micro nutrients I'm deficient in. The lady also answered a lot of my questions, she really knew her stuff actually. So I've kind of fixed my diet up a bit more, I'm trying to eat at like 2000 calories a day, with something like 150g pro, 70g fat, and the rest carbs. The past week or two I wasn't really eating enough, I think that's why I haven't had a good squat session in a while.

Running is coming along pretty nicely, I started off only being able to run 2 minutes straight, now I can run 20 minutes. I have yet to think of a bodyweight challenge, but I was thinking that being able to do a human flag would be pretty cool. I'm still not sure what my goal weight is gonna be, it might be surprisingly low, like 175 (gasp!), we'll see.

[Bum-Life]

Solid running progress. Not sure where you run, but now that it probably dosent feel terrible, and make you want to die, once it gets nicer out forest runs can be pretty awesome.
human flag is a pretty badass goal. muscle ups are hard as piss too. Ever consider doing a 5k marithon or something like that for a running goal ?

also.... pretty pumped that I now weigh more then you

[ByronOrpheus]

I'm pretty happy with the running progress, I'll have to look into forest runs and whatnot, my ankles are weak as **** though, they roll at the drop of a hat. I want to do a 5k, any distance longer than that and I might grow type ethiopian II fibers. Muscle up would be cool, I think they require a lot of practice though, maybe I'll give it a try once I'm around 180ish (early-mid May at this pace).



Monday 2/18, Squat

Squat: warm up, 225x3, 255x3, 275x3, 285x3, 135x10
Front Squat: 95x3, 135x3, 175x3
Ab Roller: 15, 15, 15
Crunches: who gives a fuk, wasn't counting

Not a good day, I might not have any good squat days for the next few months, it just seems to suffer a lot when I'm not eating enough. I widened out my stance more, my form has gone back to **** the last few session and this fixed it up pretty well.

Tuesday 2/19, Bench

Bench: warm up, 185x5, 205x5, 225x5, 225x5, 95x15
Chin Ups: 10, 8, 6
Push Ups: 12, 12, 10
Face Pulls: (70) 15, 12, 10

Elliptical: 20 minutes

Shoulders don't feel so great, not sure what's going on, I do that diesel crew warm up all the time, I'm getting 70g of fat every day too. Maybe I need more fish oil and face pulls. 225x5 is hard now.

Gym Losers

I had to use the elliptical cause both treadmills had people WALKING on them. Some guy who looked like he was 6'2" and 155 lbs was doing endless cable exercises for his upper body. Nothing too crazy, the elliptical actually left my legs feeling awesome, they were trashed from squats yesterday and now they're like half as sore.

[ByronOrpheus]

Thursday 2/21, Deadlift

Deadlift: warm up, 275x3, 340x3, 340x3
Sumo Deads: 275x5, 275x5
Bent Rows: 135x8, 155x8, 175x8, 185x8

Felt like doing sumos instead of deficits, pretty sure my form is bad on them.

[ByronOrpheus]

Friday 2/22, Bro Day

Ran 2.5 miles @ 6.0 mph

Cable Curls: 4 sets
Cable Tricep Things: 4 sets
OH Press: 3 sets with 95
Laterals + Front Raises: 2 sets with 20s
Curls + Rolling DB Extensions: 2 sets with 44s

Running was tough, hips are fukked. My right hip has some kind of painful bump on the side, not sure what's going on. Overall I'm feeling pretty beat up, my back is fukked from deads last night, shoulders are fukked, hips are fukked... might need some kind of break soon.