Curing insomnia one workout at a time... on my trip to the hovaround.

[pjb12]

Squat
205 x 2 (x10)

DL
300 x 1 (x6)

SLDL (wide stance like I squat)
300 x 5 (x5)

Back Ext
BW x 10 (x3)

Some ab work and stretching
----------------------------------------------------------------------------------

A very boring video... Squats and DL. I got vid of one set of the back extensions because I was aked how I did them...



I need to invest in some bands and chains...

[pjb12]

Prednisone is supposed to help with inflammation. I think it could have helped your elbows too.
Are you eating any bread or pasta? Taking any fish oil?

That is kinda what I was thinking. Not really placebo effect, because I was not expecting it until after I started benching and was like.. huh... my elbows feel pretty good.

Any idea what your avg. carb intake is?Other macros? Just curious.
I don't know mine either. Now I'm curious about my own. Guess what I'm gonna do later.

Carb average is 20g right now. Almost all of it is from brocolli, green beans and lettuce. A little bit from nuts and the occasional sauce. Honestly Pro/Fat is like 50/50 for my calories and I am trying to hit around 2500 - 3000.

Nice benching! Looked solid and good speed for ME work/not grind-y.

Thanks! I loaded up another 10lbs but decided against it because I felt exhausted after.

What is NSFW?
Nice songs but I still have parts of the first one stuck in my head.


Why?

not safe for work (or little children's ears). Why the but? I enjoy walking around and singing it in my head... I would have enjoyed that show years back. Now I would probably just complain about how loud and hot it was.. and if that guy spit on me...

-There's a book?
-What did you mess up?

Yup... I was off base on a few things. Things I read from other sources. Reading the article in that link, Louie is pretty clear about triples vs. singles and the number of reps to hit and when they start to count. I don't think I was totally off base with what I was doing. I just have better clarity and direction now.

Good article. Thanks for sharing it.[/QUOTE]

[Ginger575]

Carb average is 20g right now. Almost all of it is from brocolli, green beans and lettuce. A little bit from nuts and the occasional sauce. Honestly Pro/Fat is like 50/50 for my calories and I am trying to hit around 2500 - 3000.

You're doing awesome with that! (yes,jealous)
I still have too many cheats that are junk.

Are you intentionally keeping carbs that low or is that just what happened when you cut out the junk/refined stuff?

[pjb12]

You're doing awesome with that! (yes,jealous)
I still have too many cheats that are junk.

Are you intentionally keeping carbs that low or is that just what happened when you cut out the junk/refined stuff?

Yes, I am intentionally keeping them that low. After reading that article you posted, I definitely re-thought my position on the whole carb issue and decided to basically follow the atkins rules. I do intend to bring some carbs back, while I try to lose weight, but I have to figure out how to time them to best help with my training while not affecting any weight loss.

Plus staying away from the carbs (other than veggies) seems to have made the process of eating easier. No cravings and I can look past the thought of eating much easier now. And if I do decide I need to eat, I can do it without much guilt.

BTW... I did end up losing 1.8 lbs this week. Not sure what is up with my scale at home, but one of my coworkers and I are "competing" and weighing in at work. Racing to 10 lb milestones. He is kicking my a$$. He is doing a bunch of running. He was about 330 when he started in January. Now he is 270.... I will put unflavored carbs in his water this week so he cannot beat me to the first milestone (<270)...

[Ginger575]

BTW... I did end up losing 1.8 lbs this week.

Awesome!

Not sure what is up with my scale at home, but one of my coworkers and I are "competing" and weighing in at work.

home scales are screwy...

Racing to 10 lb milestones. He is kicking my a$$.

I bet he doesn't out lift you.

He is doing a bunch of running. He was about 330 when he started in January. Now he is 270.... I will put unflavored carbs in his water this week so he cannot beat me to the first milestone (<270)...

evil...

[pjb12]

5/3/11 DE Upper

Bench
135 x WU
185 x 3
205 x 3 (x8)

CGBP
225 x 5
185 x 8 (x3)

Pull up
BW x 5 (+5 assisted)
BW x 1 (+9 assisted)
assisted x 10

OHP
135 x 5
135 x 4 (+1 slight push)
115 x 4
-------------------------------------------------------------
Bench felt too light even for speed work... But what do I know.... Varied grips. Will need to get some bands very soon. The rest of the night was pure suck... Had no gas and almost died doing CGBP...

----------------------------------------------------------------
5/5/11 ME Lower

Deficit DL (2 1/4")
135 x WU
225 x 3
315 x 3
365 x 1
405 x 1
455 x 1 (90%)
475 x 1 (94%)
485 x 1 (96%)
495 x 1 (98%)
505 x 1 (~100%)

GHR (Ghetto and all with assistance at the bottom)
BW x 6
BW x 8
BW x 8

Back ext
BW x 12 (x3)

abs & stretching after dinner (my stomach was growling while I was still warming up
-------------------------------------------------------------------------------------
. Brings my spirits up a bit moving some real weight! It felt like near 100%, but watching the video the speed isn't much different between 475 and 505... I would love to have one of those sensors that could graph my velocity and acceleration... could really get technical with my lifts...

The lockout wasn't bad, but I was having a little trouble getting my shoulders back. I hope it was just due to the change in ROM. If not, I may need to work it directly to address it. Some heavy lockouts or something???

Sleep is still an issue... By that I mean I need to go to sleep earlier. The nights I train during the week i don't get to sleep until midnight or so. The other nights I have to go to sleep sooner... I was so burned out this week, I had to postpone my training from yesterday to today.

Also... I don't like this angle... Will go back to either from the side or at an angle.

[Ginger575]

Nice pulling!
You're definately looking leaner too.

[pjb12]

Nice pulling!
You're definately looking leaner too.

Thanks!

[pjb12]

Bench
135 x WU
185 x 5
225 x 2
245 x 1
285 x 1 (90%)
300 x 1 (95%)
315 x 1 (100%)
320 x 0 (101%)

OHP
95 x 5
115 x 5
135 x 4 (+1 PP)
155 x 5 (PP)

Hanging row
BW x 10
BW x 10 (feet on bench)
BW x 8 (x2) (feet on bench)

OH Tri Ext SS w/ alternating lateral and front raises
------------------------------------------------------------------------------

First time pressing 315 since I started back. It felt pretty good, but it took all I had and 320 was pretty much a joke (felt like I quit on it way to soon, but it wasn't gonna go). Did OHP press first today because it is so weak. I feel like I need to bring it up to something not embarassing.

Weighed in at 265.2 this morning. Started around 275. Very happy with this. It is suprising how much better I feel getting rid of just 10 lbs or so.

[Ginger575]

Nice work!

[pjb12]

CGBP
135 x WU
185 x 5
225 x 3
245 x 3
275 x 1 (90%)
290 x 1 (92%)
310 x 0 (101%) Too big a jump I think
300 x 1 (95%)
305 x 1 (100%)
310 x 0 (101%) Not my day but at least I gave it more of an effort the second time.

OHP
95 x 5
115 x 5
135 x 5
155 x 5
165 x 3 (+2 PP)

Pull Ups
A mix of BW and assisted x3 sets

SS of DB tri ext / DB flye / Hammer curl w/ 35lbs
Light but sorta taxing over the long haul

Some forward and reverse roller things for the forearms
-----------------------------------------------------------------------------

Did not improve on my CGBP, but at least I was able to hit my previous max. I did improve on the OHP, but it is hard not to improve on that weak sauce.

After warming up this week for my DE upper, I decided I needed a break (right elbow was hurting something fierce) and skipped the DE upper and ME lower this week.

[pjb12]

Squat (maybe an almost squat... still working on depth)
135 x WU
225 x 5
275 x 5
315 x 2
345 x 1
365 x 1
385 x 1
385 x 1 (belt)
405 x 1 (belt)

SLDL
225 x 5
275 x 5
315 x 5
335 x 5
335 x 5

GHR (sorta ghetto)
---------------------------------------------------------------------------

First time using the belt since I started back. Amazing how much difference 385 no belt and 385 belt felt. 405 was still rough. I am still a bit high. Closer than where I started but I have not been working hard enough on my off days on flexibility...

I also messed around trying to mimic the actual GHR using the bar, a board and a punching bag.... Definitely a different feel but I need to make some tweaks. Thinking I can use this to craft me something easier to set up and avoid buying a pricey piece of equipment.

Video is terrible quality

[Ginger575]

I thought your 345 and 385 and 385 looked pretty good.

I also messed around trying to mimic the actual GHR using the bar, a board and a punching bag.... Definitely a different feel but I need to make some tweaks. Thinking I can use this to craft me something easier to set up and avoid buying a pricey piece of equipment.

Needs more duct tape!
Do you know who Red Green is?

[pjb12]

I thought your 345 and 385 and 385 looked pretty good.


Needs more duct tape!
Do you know who Red Green is?

Thanks. I probably could have sank them all a bit more but I didn't want to pause too much in the hole. Besides... I am not used to the "heavier" weights on squats now..

I am familiar with Red Green and lol'd at this... I hope I can do him proud...

[Ginger575]

I was just looking at this...Have you seen it?

http://www.mobilitywod.com/