the wrkoutfrq's journey to prove his namesake

[wrkoutfrq]

4/4/12

Training
C&J Focus

C&J doubles
177
4x187

snatch+2 hang snatch
3x111 (shoulder was really bothering me...)

Clean High Pull Shrugs from blocks
3x199*5

Pause Jerks Triples
4x177

Front Squats
3x221*3
2x177*3 Paused...

3 rounds of:
Ring Muscle Ups *3
20lb Med Ball lying Self passes*10
In-Out plyo pushups from 45lb bumpers *10

Cardio
AM HIIT: Elliptical

Diet (C/P/F)
3052.9 kcal
436.25/193.1/59.5

Notes
so this was actually not the best workout... my clean and jerks ended up turning into no feet cleans and a jerk, meaning my extension was sucking and my feet weren't even leaving the ground, so it was all speed under the bar that helped me get the sets. so thats why i tossed in the clean pulls from the low blocks, to really focus on the hip drive with my glutes/hams and take some away from my lower back. also, my shoulder was really irritated from monday's snatch fail... i'll post a vid below of one of the sets of PR attempt from then. it's not pretty, but it was my first ever try at a BW snatch :/. i'll also toss in a vid of the muscle ups, but it will be later because i haven't uploaded it to youtube yet

i've also recorded a v-log during my workout, a lot of rambling talking about random crap, as well as a little of the pause jerk work tossed in. i was pretty damn fatigued by that point so the set wasn't a pretty one lol. anywho, i leave for home this afternoon, then go straight to my family's place down near myrtle beach, so 9 hours of driving ahead of me. next v-log will be probably saturday or sunday depending.

snatch fail


gym-log

[wrkoutfrq]

4/5/12

Training

Back/Shoulders

Weighted Pullup
5xBW+4 chains*5 (easy)

Cable Low Row (neutral close grip)
3x200*10

One arm HS Iso-Row, Overhand grip
2x3p+15/s*10

Old as hell Pullover Machine
2xhalf stack*10

Strict DB Laterals
3x37.5's*10

Face pulls
3xwhole stack*10 (easy)

Seated Bent Over Laterals
2x55's*10

Seated Calf Raise
3x3p*6

Donkey calf raise
3xwhole stack+45*6

Cable Crunch
3xwhole stack*12

Hanging Leg Raise (Strict, with pause at top)
3xBW*15

Decline Oblique Twists
2xBW+20*15 (so much pain...)

Cardio
None... Travel day

Diet
Dunno

Notes
Been another long day... Not in the best of moods, and updating from my phone at the moment... I'm
Just tired an spent half the car ride discussing girl issues with my roomie, so it was a less than jovial trip. ESP when combined with the hail and stress from prescription issues that made the trip longer than it needed be... Anyway, gonna hit a pseudo Oly session tomorrow before we leave for the relatives house (another 4hr drive, FML), and some pwo cardio

[Bnizzle163]

Just curious, but do you seriously hit 3052.9 calories on the head EVERY TIME? lol

[wrkoutfrq]

Just curious, but do you seriously hit 3052.9 calories on the head EVERY TIME? lol

Haha hell no, not even close. It fluctuates above and below. Theres actually some foods I dont even weigh anymore lol. I just eyeball a lot of fruits and sauces that I would weigh during prep. Ive become much more nonchalant about it tbh

[wrkoutfrq]

4/9/12

Training
Snatch Focus

Snatch doubles
5x133

3 Position Clean + Jerk
5x155

Clean Superman Pulls
199*5 (EASY)
221*5 (easy as well... WTF haha)
243*5 (better...)

Pause Jerks Triples (catch on shoulders
4x165

Deep Box Squats (below parallel)
5x215*3

3 rounds of:
Seated Box Jumps @40in *5
Weighted Pause Jumps BW+95*5

Cardio
AM LISS: Elliptical

Diet (C/P/F)
3052.9 kcal
436.25/193.1/59.5

4/10/12
Weakpoint Focus (at 430am...)

DB Bench
95*4,3 (good ROM, SH!T strength... travel = fatigue!)
90*5
90*4 drop 75*3 drop 55*5

Incline Machine Press
3x2pps*10

Pec Dec Fly
2x120*10

Dips
2xBW+2chain*12

Cambered Bar Pressdown
3x85*5

Skull Crusher
3x90*10

Smith CGBP
2x155*10

Rope Overhead Ext.
2x57.5*10

Strict BB Curl
3x95*6,6,5

Rope Hammer Curl (cable)
3x57.5*10

Unilateral Preacher Curl
2x32.5*10

Concentration Curl
2x30*10

Cardio
none yet (we'll see)

Diet (C/P/F)
not sure... may be going to eat somewhere later

Notes
super busy still... the light at the end of the tunnel is in sight though, my thesis defense is Friday afternoon, which means all i have to do is walk across the stage. things with the girl still rocky, but the past couple days have been ok. biding my time lol. my lift yesterday was AMAZING i think due to a little coffee i had before hand. this morning's lift SUCKED DICK, was super tired and weak. weighed 158.8 Monday morning, 159.4 this morning, yet was still flat. i'm upping cal's, was supposed to do it today, but i'm prolly gonna end up going to eat with the chica after we go do abs together. we'll see. i'm gonna try to get a v-log up and some other random videos from this weekend this evening, so hopefully it will all work out

[wrkoutfrq]

4/11/12

Training
C&J Focus

3 position snatch
5x121

C&J
155
177
187
199
209
221x
177*2
177*2

Snatch Pull shrugs
3x177*5

Push Press (wrist and shoulder were acting up)
3x133*5 (easy)

Front Box Squats
155*3
177*3
2x199*3

3 rounds of:
Ring Muscle Ups (grounded, not kipped) *3
20lb Med Ball lying Self passes*10

Cardio
AM HIIT: Treadmill

Diet (C/P/F)
~3100 kcal
455/191.5/57

Notes
another late update, this time due to fatigue and lack of good cheer lol... still ridiculously tired, not recovering well at all from the trip over the weekend. combine that with jumping right back into the stress of this week has been really hard on me. i feel like i need a deload all over again, and it's 90% due to sleep deprivation. stress does that to me, i've noticed. thats ok though because tomorrow (Friday) i defend my thesis and the I'm DONE with my Master's. all i have to do is walk. now i gotta figure out the girl situation lol. easier said than done. i have a friend from back home who talks a lot, and is WAY overweight and lazy, and frankly looks like he got beat with the ugly stick at birth. no offense to him, he's a good guy, very much like me in personality, but not a looker, and therefore has had 0 girlfriends in his entire 25yr existence. he didn't get his first girl "talking" to him until this past year. anyway, he found a girl we knew as undergrads and they started talking. come to find out (to make a long story short) she's had a boyfriend the whole time, and was pretty much using him for money and outings while the boyfriend is in DC. my buddy is like $1.5k in the hole from taking her to do things and buying her stuff. point being, all he does now is gripe to me about that situation and how he can't let her go, etc. and it's bringing me down, so i'm gonna have to tell him not to talk to me about it until i can get past all this stress. weight has jumped in response to the caloric bump, went from 158.8 to 159.6 to today at 162.2. i doubt 50kcal would cause that kind of jump, so i'm gonna ride it out for a few more days and see what happens. i'm not gonna do cardio today since i ended playing an hour of basketball waiting on the girl Tues. oh well, off to the gym (it's 4am here) so i can have the afternoon free to do whatever!

[coconuttree2009]

4/11/12

Training
C&J Focus

3 position snatch
5x121

C&J
155
177
187
199
209
221x
177*2
177*2

Snatch Pull shrugs
3x177*5

Push Press (wrist and shoulder were acting up)
3x133*5 (easy)

Front Box Squats
155*3
177*3
2x199*3

3 rounds of:
Ring Muscle Ups (grounded, not kipped) *3
20lb Med Ball lying Self passes*10

Cardio
AM HIIT: Treadmill

Diet (C/P/F)
~3100 kcal
455/191.5/57

Notes
another late update, this time due to fatigue and lack of good cheer lol... still ridiculously tired, not recovering well at all from the trip over the weekend. combine that with jumping right back into the stress of this week has been really hard on me. i feel like i need a deload all over again, and it's 90% due to sleep deprivation. stress does that to me, i've noticed. thats ok though because tomorrow (Friday) i defend my thesis and the I'm DONE with my Master's. all i have to do is walk. now i gotta figure out the girl situation lol. easier said than done. i have a friend from back home who talks a lot, and is WAY overweight and lazy, and frankly looks like he got beat with the ugly stick at birth. no offense to him, he's a good guy, very much like me in personality, but not a looker, and therefore has had 0 girlfriends in his entire 25yr existence. he didn't get his first girl "talking" to him until this past year. anyway, he found a girl we knew as undergrads and they started talking. come to find out (to make a long story short) she's had a boyfriend the whole time, and was pretty much using him for money and outings while the boyfriend is in DC. my buddy is like $1.5k in the hole from taking her to do things and buying her stuff. point being, all he does now is gripe to me about that situation and how he can't let her go, etc. and it's bringing me down, so i'm gonna have to tell him not to talk to me about it until i can get past all this stress. weight has jumped in response to the caloric bump, went from 158.8 to 159.6 to today at 162.2. i doubt 50kcal would cause that kind of jump, so i'm gonna ride it out for a few more days and see what happens. i'm not gonna do cardio today since i ended playing an hour of basketball waiting on the girl Tues. oh well, off to the gym (it's 4am here) so i can have the afternoon free to do whatever!

Just finished reading your entire journal from the start.
I am glad to see you are upping your kcals- way to go as Billy was suggesting all along. You look very lean in your last photo on here.
Wish to update on how you feel since the TRT? Feel any different compared to prior the treatment?
Would not worry about the weight jump - 50kcals definitely not a cause. Most likely water retention being stressed and sleep deprived.
I did notice that you do not get much sleep ever with very early morning workout - your recovery cannot be fantastic, do not wonder why you feel like deload. Constant sleep deprivation can make anyone feel run down plus the stress.

[wrkoutfrq]

4/12/12

Training

Back/Shoulders

Weighted Pullup (no straps, def. very different...)
5xBW+4 chains*5

Cable Low Row (neutral close grip)
3x200*10

One arm HS Iso-Row, Overhand grip
2x3p+15/s*10 (prolly could have done more, but at the risk of sacrificing form)

Chest to Bar Neutral Grip Pullups (almost like a BW pullover lol)
2xBW*10 (actually failed on last rep)

Strict DB Laterals
3x37.5's*10

Face pulls
3xwhole stack*10 (easy)

Seated Bent Over Laterals
2x55's*10

Seated Calf Raise
3x3p*6

Donkey calf raise
3xwhole stack+45*6

Old School Situps (plate behind head, feet held down)
3xBW+25*8 (failed on all of them... def WAY harder than i was doing the declines)

Cable Crunch
3xwhole stack*8 (fatigued from situps)

Reverse Crunch
2xBW+40*12

Cardio
None...

Diet
~3100 kcal
455/191.5/57

Notes
another long day, but more so because i've been rehearsing my presentation for tomorrow ALL DAY. i could have slept in and hit the gym this afternoon, but i wanted to get some quality rehearsal time in. workout was good despite having forgotten my straps. my grip strength has gotten surprisingly better, i couldn't used to do those weighted pullups without straps. i have been cheating myself, however, on ROM on the pullups so i'm gonna back off the weight and make sure it's chin over bar every time from now on. i'm def. looking full, but smoothed out today. i do think it's excess cortisol (aka stress lol), which is also affecting the amount of sleep i get. anywho, after tomorrow i'll have a little less to worry about no lift tomorrow, just some running to clear my head before my defense. stay tuned!

Just finished reading your entire journal from the start.
I am glad to see you are upping your kcals- way to go as Billy was suggesting all along. You look very lean in your last photo on here.
Wish to update on how you feel since the TRT? Feel any different compared to prior the treatment?
Would not worry about the weight jump - 50kcals definitely not a cause. Most likely water retention being stressed and sleep deprived.
I did notice that you do not get much sleep ever with very early morning workout - your recovery cannot be fantastic, do not wonder why you feel like deload. Constant sleep deprivation can make anyone feel run down plus the stress.

wow, thats impressive if you read it all! thanks for popping in! in terms of pre vs. post TRT, it's hard to recount all the differences. especially right now being in the middle of a stressful period. my mood is considerably better, i used to be down and depressed or angry all the time before, now most days (depending on the weather and the circumstances) i'm in at least a decent mood, if not a good mood. libido hasn't changed much, gotten a little better, but then again i've never really been the super "excited" guy. my energy when i get sleep is MUCH better, considering how much my weights have jumped in the past few months. my body composition is much better too, my metabolism is much faster and i feel like i'm actually making progress for the first time in YEARS.

I agree about the water retention from stress, the stress is primarily whats causing my sleep issues too. i don't normally get more than ~7hrs of sleep anyway, but even if i try sleeping in it's not good sleep, it's restless, full of intermittent wake ups. i'm hoping that will get a little better after my defense, but probably not. i tend to be a worrier about everything, especially girl issues ( ) not that i'm attached that much, but i'm very much ruled by emotion (one of my many flaws). anyway, thats neither here nor there. i'll have plenty of time to get recovery down after tomorrow, since all i'll have to do is finish my class and walk, with the exception of some side writing for professional development.

[coconuttree2009]

4/12/12

Notes
another long day, but more so because i've been rehearsing my presentation for tomorrow ALL DAY. i could have slept in and hit the gym this afternoon, but i wanted to get some quality rehearsal time in. workout was good despite having forgotten my straps. my grip strength has gotten surprisingly better, i couldn't used to do those weighted pullups without straps. i have been cheating myself, however, on ROM on the pullups so i'm gonna back off the weight and make sure it's chin over bar every time from now on. i'm def. looking full, but smoothed out today. i do think it's excess cortisol (aka stress lol), which is also affecting the amount of sleep i get. anywho, after tomorrow i'll have a little less to worry about no lift tomorrow, just some running to clear my head before my defense. stay tuned!



wow, thats impressive if you read it all! thanks for popping in! in terms of pre vs. post TRT, it's hard to recount all the differences. especially right now being in the middle of a stressful period. my mood is considerably better, i used to be down and depressed or angry all the time before, now most days (depending on the weather and the circumstances) i'm in at least a decent mood, if not a good mood. libido hasn't changed much, gotten a little better, but then again i've never really been the super "excited" guy. my energy when i get sleep is MUCH better, considering how much my weights have jumped in the past few months. my body composition is much better too, my metabolism is much faster and i feel like i'm actually making progress for the first time in YEARS.

I agree about the water retention from stress, the stress is primarily whats causing my sleep issues too. i don't normally get more than ~7hrs of sleep anyway, but even if i try sleeping in it's not good sleep, it's restless, full of intermittent wake ups. i'm hoping that will get a little better after my defense, but probably not. i tend to be a worrier about everything, especially girl issues ( ) not that i'm attached that much, but i'm very much ruled by emotion (one of my many flaws). anyway, thats neither here nor there. i'll have plenty of time to get recovery down after tomorrow, since all i'll have to do is finish my class and walk, with the exception of some side writing for professional development.

Best of luck with your presentation - I am sure it will go well.
Hopefully your stress levels will come down - too much cortisol is bad news for staying lean.
I know you said you are not a fan of taking any pills or supplements but I think you would feel so much better if you had a proper sleep more often. Maybe 5-HTP, Gaba and Melatoning should be considered?
I have a Bodymedia that shows quality of my sleep and since I have been taking 5-HTP, Gaba and Melatonin at bed time, the quality of my sleep improved from 65-70% to 85-95%. Few night ago I even got 100%. I feel really good because of this - no energy crashes during the day, greater TDE, better workouts, no more mood swings and irritability.
Re girl issues - don't overthing it. If it's meant to be, it will be Try to enjoy what you have for now.

[wrkoutfrq]

4/14/12

Training

Snatch
121*3
126*3
2x133*2
2x126*2

C&J
155*3
165*3
177*2
2x167*2

Squat
8x221*3 (OMG.....)

Snatch High Pull
3x121*3

Pause Split Jerks
4x155*2 (easy)

3 rounds of:
Seated Block Jumps *5
Hanging Situps *10
Strict Hanging leg raise*15

2x Kettlebell Side Bends 75*15/s

Cardio
None

Diet (C/P/F)
not 100% sure, close to 3100 though

Notes
been a pretty horrid day, i wont lie. yesterday was great in terms of everything but the girl issues, i gave a great presentation, everyone said it was amazing, and i got my thesis approved no problem. so all i have to do now is walk across the stage and grab my MS diploma. after that we went to a local restaurant and celebrated, my food and beer was on my advisor so that was nice. i had a nice greasy sandwich and a cigar to accompany the beer lol. as of today, however, things with the girl are pretty much over. unless there is some really great excuse, she missed my defense and my party, and has ignored me for the past several days... needless to say i'm pissed, so yeah. she obviously has better things to do than hang with me.... so yeah, not in a good mood at all today. me and my roomie ended up goin to the Nashville Zoo, which TBH sucked, and he was kind of a dick about the whole girl issue, so he really tweaked a nerve so i about snapped on him. gonna go to bed early in hopes of catching up on sleep, but i doubt that will happen...

[wrkoutfrq]

Best of luck with your presentation - I am sure it will go well.
Hopefully your stress levels will come down - too much cortisol is bad news for staying lean.
I know you said you are not a fan of taking any pills or supplements but I think you would feel so much better if you had a proper sleep more often. Maybe 5-HTP, Gaba and Melatoning should be considered?
I have a Bodymedia that shows quality of my sleep and since I have been taking 5-HTP, Gaba and Melatonin at bed time, the quality of my sleep improved from 65-70% to 85-95%. Few night ago I even got 100%. I feel really good because of this - no energy crashes during the day, greater TDE, better workouts, no more mood swings and irritability.
Re girl issues - don't overthing it. If it's meant to be, it will be Try to enjoy what you have for now.

thanks for the encouragement about the presentation! it went extremely well. i always say luck is for those who are ill prepared, so i shouldn't have needed luck haha. i actually used to take melatonin and it didn't help, and the other 2 are just second messengers designed to elevate melatonin. i can say that last night i slept in for more than 8 hours, although i woke up after 5 hrs and had to make myself sleep more lol... didn't help too much, but i think after so long of sleep deprivation it's gonna take a long time to get back what i lost

[wrkoutfrq]

4/16/12

AM Weight = 160.6

Training
C&J Focus

Hang Snatch Triples
111
4x121

Clean + Jerk
165
177
187
2x177

Clean High Pulls
3x155*5 (EASY)

Deep Box Squats (below parallel)
3x205*3

Power Jerks Triples
4x155

3 x Plyo complex (see vid, tried for 4, but missed... yeah pain...)
2 x weighted jup

Cardio
AM LISS: Elliptical

Diet (C/P/F)
~3100 kcal
445/191.5/62

Highlights...



what missing a 36" box jump will do


4/17/12
Weakpoint Focus

AM Weight = 161.0

Training
BB Bench
3x185*5 (surprisingly explosive and strong...)
2x135+Chains*8 (first time using chains, was very nice actually)

Decline BB Bench
3x175*8 (really hate decline... but weak point focus lol)

Incline DB press
70*8 (got a little froggy lol)
65*10

DB fly
2x40's*10

Machine Dips
3x213.5*5 (all but 2 plates on machine lol)

Cambered Bar Pressdown
52.5*10
57.5*10
65*10

DB Skull Crusher
2x25's*10

Reverse Grip Cable Pressdown
2x55*10

Seated DB Curl
3x42.5*6,5,5 (SUPER strict, think Berto slow and controlled)

Strict BB Curl
3x75*10

HS Preacher Curl
2x55*10

Rope Hammer Curl
2x55*10

Old School Situps
3xBW+25*8

Weighted Leg Raise
3xBW+30*12

Cable Crunch
3x Whole Stack*10,10,8

Cardio
none

Diet (C/P/F)
~3100 kcal
445/191.5/62

Notes
been a long couple days, nothing super pressing, just long. things with the girl are no longer relationship possible. it's complicated, because we both really like each other but with me moving she admits she's too afraid to commit. we're gonna be friends and spend time together for the summer, and if things grow (which i think they will) we'll see what happens. like i said, complicated. switched up the routine today and i'm AMAZED at the skill transfer from jerks to bench, even if they are on a different plane of motion. i felt super explosive on the bench, even up to failure. thats why i added the chains, because my sticking point has moved from on my chest to just above, maybe 3-4 inches above. so yeah, the chains were fantastic. i've somehow injured my left wrist, when i press back on it (like a pressing movement would) it hurts. if i wrap it it's fine, but i'm nervous to irritate it. i'm still trying to recover from the last couple months of stress, but things are slowly getting better. i've slept 6-8 hours every night since friday night, so thats a plus. i haven't had a lot of time to do any recovery though, like foam rolling. i barely have the time to stretch post workout, which sucks because i'm stiff all over. in terms of body condition i'm still looking spilled, even though i added fats and not carbs to bring me to 3100... i'm slowly starting to get rid of the spill though, i can see it in my face and abs. weight has been hovering a pound or two higher than before as well, which suggests this may be an after effect of chronically elevated cortisol. a week or two should be all i need to get past that and back to normal. tomorrow is a snatch focus day, although if my wrist bothers me too much that may change. til then!

[wrkoutfrq]

4/17/12

Training
Snatch Focus

Snatch
121
133
6x143 (PR no misses)
2x121*2

2 Hang Cleans+Jerk
5x155

Deadlift + Shrug
3x275*10 (PR, SUCKED......)

Pause Front Squats
177*5
2x199*3

Glute Ham RAise
BW*10 (easy)
2xBW+15kg*8 (no so easy lol)

Cardio
AM HIIT: Treadmill

Diet (C/P/F)
~3100 kcal
445/191.5/62

Notes
i'll give a bigger update later today, but yesterday's workout was surprisingly good considering how tired and sore i was. it may have to do with a little less volume than usual, that being due to the soreness. got a couple shots of the main working sets (see below). also went and hung out with the girl for a while and it was a blast so good day all in all!

[wrkoutfrq]

4/19/12

Training

Back/Shoulders

Bent Over Rows
5x225*5 (strict form)

BW Pullups (made sure to go chin all the way over bar, no kip full extension)
3x10

One Arm DB Row
2x110*10 (form was a little loose... will get better)

Chest to Bar Neutral Grip Pullups (almost like a BW pullover)
2xBW*10

BTN Shoulder Press from shoulders (aka rest on traps every rep)
95*5 (easy)
115*3.5 (not so easy lol)
105*5 (perfect...)

Strict One Arm DB Laterals
3x35*10

Face pulls
2xWhole stack*10

Bent Over Cable Laterals
2x15*10

Seated Calf Raise
3x3p*6

V-Squat Calf Raise
3x4pps*6

Cable Crunch
3xWhole Stack*15 (oh boy this hurt... was still sore)

Hanging Leg Raise
3xBW*15 (kinda easy, but it's all good)

Cable Trunk Twists (stabilization + oblique work)
2x35*10 (actually pretty tough)

Cardio
AM LISS: Elliptical

Diet
~3100 kcal
455/191.5/57

Notes
not much to report today, other than that i'm sore... i've been watching videos of my lifts in the Oly gym and i'm finally getting happy about my form again... which in case you can't tell by the past few workouts i've been stepping up the weight... I want that 100kg clean and jerk... a friend yesterday hit 4 straight split jerk PR's, all the way up to 265lbs... it was awesome, really motivating... too bad i'd already finished lifting haha. oh well. tomorrow is gonna be a LONG and BORING day. i'm being forced to go look at high school student posters all morning, then am being forced to do mock biotech interviews in the afternoon... i'm not a biotech focus... oh well after that i'm goin with the chica and the rest of my lab to a cookout for another professor, ought to be fun! that means i'm gonna have to get up hella early to run in the morning before leaving. i'll be dealing with morning rush hour traffic in nashville, so since i gotta be there by 8:30 to register, i'll have to leave my apt by 730 at the latest... so yeah. be ready for some rants tomorrow evening

[wrkoutfrq]

4/21/12

AM Weight = 160.0

Training
C&J Focus

Three position snatch
111
4x121

Clean + Jerk
165
177
187
199
209x
2x177*2

Snatch High Pulls
3x121*5 (EASY)

Deep Box Squats (below parallel)
209*3
221*3
3x231*3

Split Jerk
155
177
187
199*3
209*2 (wouldn't move on til happy w/ form)
221 (PR)

3 x 40" box jump*5
3 x muscle ups *3

Cardio
None

Diet (C/P/F)
~3100 kcal
445/191.5/62

Notes
ugh Not in a great mood... Had a good time last night at te cookout but a combo of booze, being single still, and rubbish weather is a great recipe for me being down... I'm very sensitive to weather changes and it went from gorgeously warm and sunny to cold and rainy overnight. Despite that this was a great lift. The crossfit competition team was maxing on jerk just as I was setting up for it so needless to say I had some motivation. Other than that I kind of took it easy. I'm still tired and feeling a little beat up so I didn't work too awful hard. Tomorrow is another day off, and I think a hike is in order. I haven't decided if it will be alone or if I'll invite the girl. She was part of my frustration last night that carried over so I haven't decided. I may need I take a sebaticle lol, aka time to myself, no roommate, no girl, nothing.... We'll see. Ive spilled since waking up, most likely due to recovery from last night, hoping that goes away soon... Anyway off to shop and maybe a movie with the roomie, til later!

[wrkoutfrq]

4/23/12

Morning Weight = 161.2 (still holding some water from saturday)

Training
Snatch Focus

Snatch
133
143
155
160 (PR)
165x
165 (PR)
170x (called it after 3 attempts, but SO close...)
2x143*2 (missed half behind, but not mad... if you miss the lift behind you can make it)

2 Cleans+Jerk
177
4x187

Clean Pull from Low Block
5x221*3 (focused on fully opening up and recovering FAST)

Squats
3x221*5

Jerk Doubles
155
177
199 (PR)
209 (PR)
214x1 (missed second, but damn close)

Block Jumps
3x5 (was super fatigued by this point lol)

Cardio
AM LISS: Treadmill

Diet (C/P/F)
~3100 kcal
445/191.5/62

Notes
obviously you can tell what kind of lift it was from the number of PR's that came out of it... went in feeling super tight, but after some good foam rolling and a nice dynamic stretching session i felt pretty good. i've been taking some programming ideas from the Oly lifting section, and most of those guys go for a single PR every workout. i know for me that wont work, but i think once a week for one lift might. i like the idea of pushing the limits during practice. anyway, i have most of my PR's on video, so i'll be throwing that up sometime later. other than that today was good day... i think it's about time for another v-log soon so keep an eye open for that as well.

[wrkoutfrq]

4/24/12

AM Weight = 161.6

Training
Weakpoint Focus

*Chest and abs done with the girl
DB Bench (all the BB were taken... all 6 of them...)
3x90's*5 (<1.5min rest per set... FRIED)

3 position Cable Crossover Complex: 3 Sets at each position then switch, ~60s rest per set
Decline
3x30*10

Neutral Height
3x30*10

Incline
3x25*10 (never do these... was pretty damn burnt out)

Incline HS Press
3x55/s*10

Ab complex: Performed consecutively, no rest
Crunches+10lb*200 (HOLY FUUUUUUU.......)
Flutter Kicks*50
Plate to knee (from overhead touch, legs fully extended)*20
V-ups*20
Oblique Crunch*50/s

*end workout section with girl (she had to go study for an exam)

Machine Dips
3x230*5 (all but 2 plates on machine)

Cambered Bar Pressdown
3x65*10

DB Skull Crusher
25's*10
27.5*10

Reverse Grip Cable Pressdown
2x55*10

Seated DB Curl
3x42.5*6 (SUPER strict)

Strict BB Curl
85*8 (not quite up to it lol)
2x75*10

Close Grip Preacher Curl
2x60*10

Rope Hammer Curl
2x55*10

Cardio
none

Diet (C/P/F)
~3100 kcal
445/191.5/62

Notes
shoo what a workout... not used to the short rest periods that were involved so i'm pretty toast. by the time the chica left i had the shakies, so of course the rest of the workout was rough. other than that not much to report bodybuilding wise. i've been in a bit of a productive rut the past few days, and that combined with cabin fever have made me quite cranky. i can't stand laziness to begin with, and my roommate is about one of the laziest complainers i know... lets just say i've had the urge to kick him in the teeth a few times the past few days. and he expects me to listen to his complaining all the time. perfect example is yesterday after a week of procrastinating studying he comes out of his quiet room to sit in the living room where i'm watching a movie and try and study. then when i give him a look of disgust and put my headphones in he sat there in the quiet and sighed loudly every few minutes for an hour... anyway point being he's annoyed the sh!t outta me and i gotta get away from this place for a little while soon. maybe after graduation i'll be able to get away. tomorrow is a clean and jerkk day, gonna do some foam rolling and stretching this evening in hopes of not being so tight going into this workout.

here's some of the highlights i promised yesterday:

[wrkoutfrq]

4/25/12

AM Weight = 162.2

Training
C&J Focus

Power Snatch+ 2 Snatch
5x121

Clean + Jerk
165
177
187 (ugly)
199x (fuuuu)
199
209
214 (PR)
221x
221 (PR!!! first 100kg lift!)
2x170*2

Clean Deadlift (set up like clean each time... diff. from regular dead)
3x130kg*3 (HEAVY...)

Push Press
3x155*3

Front Squat Buildup
155*3
177*3
199*3
221*3
231*2 (pinned on 3rd...)

Glute Ham Raise
3 x BW+15kg*8

Cardio
AM HIIT: Sprints (SUCKED...)

Diet (C/P/F)
~3100 kcal
445/191.5/62

Notes
AMAZING day for workouts... the snatch work felt like garbage and i was sure it was gonna be a bad workout, but i refused to give in. hit 2 PR's on the clean and jerk, including my first 100kg lift. the jerk was fugly but after all the lifts before it i'm not surprised. i took a vid of it and obviously it's goin up, so see below. after that decided to do clean deadlifts. not like a touch and go set, these were set up like i was gonna clean the weight each time, so full unload, reset, then lift. made it SUPER hard... anyway, the chica and i studied some today and it was an amazing time, things with her are good as ever. i think she really is warming to me, but who knows. she invited me to a social tomorrow for the MSPS grad students, of which i'm not a part so i dunno how to take that. we'll see, but that means that tomorrow is a 430am workout anyway, bedtime now so i can not be dead in the am. on a quick side note, my left wrist is REALLY hurting in certain positions, so i may have to see a sports med doc. don't want to but if it gets worse i will

here's the vid of the 221 clean (aka 100kg!!! )

[wrkoutfrq]

4/26/12

AM weight = 162.2
-seem to be holding steady at this weight for now... I cut back my coffee big time and saw a huge difference in water retention, looked good

Training

Back/Shoulders

Bent Over Rows
5x225*5 (strict form, easy)

BW Pullups (made sure to go chin all the way over bar, no kip full extension)
3x10

One Arm DB Row
2x110*10 (form was a little loose... will get better)

Chest to Bar Neutral Grip Pullups (almost like a BW pullover)
2xBW*10

Strict One Arm DB Laterals
3x35*10

Face pulls
3xWhole stack*10

Supported Bent Over DB Laterals
2x45*12

Seated Calf Raise
3x3p*6

Hack Squat Calf Raise
3x4pps*6

Cable Crunch
3xWhole Stack*15 (oh boy this hurt... was still sore)

Hanging Leg Raise
3xBW+chains*15 (kinda easy, but really nice)

Cardio
PM LISS: Elliptical

Diet
~3100 kcal I hope

Notes
I'm updating on my phone ATM, in a seminar that's pointless for me to be at. Workout was awesome even though I was rushed an it was early. Log story short I was talked into goin to the seminar by the chica, and got left to fend for myself... They're supposed to be feeding me but we'll see... Very sore from the past few days of lifting, I'm considering takin tomorrow off and hitting the Oly gym Saturday... It will depend on how I feel when I wake up tomorrow morning.

[jpfaherty]

Dude I've been slacking a bit I admit, with the final stages of my prep going on an all, but sick PR! 100kg is no joke. Also, what's your plan for school? You still moving across the country?

[wrkoutfrq]

Dude I've been slacking a bit I admit, with the final stages of my prep going on an all, but sick PR! 100kg is no joke. Also, what's your plan for school? You still moving across the country?

No worries bro i totally understand. Yeah man I'm def still headed to OK at te end of July. I'm just tryin to catch up with the monsters who at my weight are putting up twice that much thanks to stopping by!

[wrkoutfrq]

4/27/12

Morning Weight = 163.6 (WTF...)

Training
Snatch Focus

Snatch
5x133*2 (easy...)

High Block: 2 Cleans+Jerk
133
155
177 (PR) easy...
187 (PR) easy... where is this coming from???
199 (PR) ... ok WTH, could have gone heavier...

Snatch High Pull
3x133*3

Split Jerks
155*3
3x177*3 (easy)

Pause Squats
199*3
214*9
221*9
2x231*3

Muscle Ups
3x3

Weighted Flat Jumps
5xBW+Bar*5

Speed Bench
5x133*3

Cardio
none

Diet (C/P/F)
~3100 kcal
445/191.5/62

Notes
shoo what a long day... started out sh!tty cuz i ate my usual preworkout meal first thing this morning thinkin i was gonna hit the gym, because the girl and i were set to study around lunch. i completely forgot that i had to be at the high school. so i got to the gym and it was closed, which was ok, because as i was wasting time walking to wal mart my reminder for it went off... so point being i wasted my preworkout meal and sat on my ass all morning. then after the chica came over and we baked brownies together and did some studying/spent some time together which was really nice, but it made me SUPER late to the gym. ate a brownie, then a pretty high cal meal and hit the gym. maybe it was the brownie, because when i got there i was super tight and tired, but as soon as the lifts started, i was HOT TO TROT. my buddy was there trying to max out, and he's a beast so it was very motivating. those cleans from the blocks were EASY. anyway, not sure what the deal with my weight. i made the cake from yesterday fit my macros, but for some reason i woke up 1.5 pounds heavier. my weight gain all started with taking 6 tablespoons of apple cider vinegar a day after reading Adam Pfau's blog about it's benefits. i dunno if thats what was causing the weight gain, but i cut it today to see if thats the cause. if my weight drops tomorrow i'll know, especially since i didn't do cardio today. anyway, i've got 2 consecutive days off which should be AMAZING. got some fun stuff planned too so be looking for some updates. oh, and there's a video of the last PR that will go up later...

[fraverdenstreet]

o hai thar / subbed for oly lifting

[wrkoutfrq]

o hai thar / subbed for oly lifting

Awesome!!! i've been watching your youtube vids for a while now, i should be following your journal!

4/28/12

AM Weight=164.4 (ok something isn't right...)

Training
None

Cardio
Went to the crossfit gym, just to test my mettle... Keep in mind it's been >5 years since my last organized crossfit workout

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Finished in 19:04
Just an FYI, thats a time at the 95 percentile... the head coach tried to convince me to compete...

Diet
dunno

Notes
so that was one HELL of a cardio session. its funny because crossfitters act like they are the elite of the elite, and yet i just made some of their coaches look like they were out of shape...

on a side note i haven't the slightest clue what is up with my weight... this is reminiscent of what happened when i first started my TRT. i haven't changed a single thing that i haven't tested to see if thats the problem. i tried cutting out instant coffee, thinking that was the problem, no effect. getting rid of the vinegar i mentioned, no change. i dunno whats going on. i have noticed some smoothing out of my abs, but i haven't changed anything with my electrolytes or water intake. im just lost... on a side note i'm REALLY considering running a mini-cut. i am in so-so condition, but def. not in a good spot to continue putting on weight. i haven't made the final decision yet, but i would really like to be closer to ~10% BF before i keep adding.

in terms of leisure time i went to a cookout today after the gym, had a huge water fight and then hit the slip and slide for a while ate before i went because i had the shakies BAD from the crossfit workout, but still had a good time. lots of running and throwing and being social lol. needless to say, i'm WIPED. the only downside is since i'd already committed to that i missed out on some quality time with the girl. thats ok, i think we'll get to see each other tomorrow. i'm gonna record a v-log tomorrow morning i think, and then upload it with the block clean vid (very blurry though...). til later!

[wrkoutfrq]

4/30/12

AM Weight = 163.2

Training
C&J Focus

2 Snatch from high blocks
5x133 (big PR)

Clean + Jerk Doubles
177
2x199 (BIG PR)
199x both jerks... boo lol
177

Paused Clean High Pull (pause below knee)
155*5 (light)
4x165*3 (easy, but def. the perfect weight)

Jerk Doubles
4*199 FAIL... Misses half of them, but i was being stubborn and was tired

80% Front Squat
5x199*3 (easy, but thats the point

Block Jumps
3x5

Cardio
PM LISS: Elliptical

Diet (C/P/F)
~3099 kcal
402.5/226/65

Notes
shoo what a day... i'm thinking the weight change was due to a combo between water retention from my TRT shot compounded by spillage from my last bump in kcals. i've never even come close to 450g carbs a day, so this is def. new territory for me. upon the advice of Billy (thanks a bunch man) i dropped carbs and upped protein with the hopes of clearing the spillage issue. the weekend def. did some good, but i think that was mostly because i always undereat on teh weekends, just because i don't count, just eat when i'm hungry. i'm not starving myself mind you, but i'm def. under maintenance daily. workout today was good, but i busted my thumb pretty bad on the first set of snatches and my wrist was acting up a little. i've decided next week will be a deload for sure. it's only appropriate after graduation being saturday, and with how banged up i'm feeling. i wish i could keep plugging on some PRs but being realistic i'll be better equipped to do so after a little bit of a break. i'll be recording a v-log tomorrow for sure, have been having a hard time finding some alone time with a needy, possibly gay roommate who can't be alone. til then here's some highlights of the PR's from the past

[fraverdenstreet]

nice two PRs. that's great

[wrkoutfrq]

5/1/12

AM Weight = 162.4

Training
Weakpoint Focus

AM Session:

BB Bench
3x185*5
2x145+Chains*6 (tough...)

Decline BB Bench
3x170*10 (really focus on chest squeeze)

DB Incline Press
2x65*10 (was toast by here...)

DB Fly
2x40's*10 (easy...)

Machine Dips
3x230*6 (rep PR, all but 2 plates on machine)

Cambered Bar Pressdown
3x65*10

DB Skull Crusher
2x27.5*10 (might could have gone with 30's...)

Reverse Grip Cable Pressdown
2x55*10 (easy)

PM Session:

Seated DB Curl
3x42.5*6 (SUPER strict)

Strict BB Curl
3x75*10

Close Grip Preacher Curl
2x65*10

Rope Hammer Curl
2x57.5*10

Modified Situp (legs flat instead of bent... sucked a big one for my hips)
2xBW+25*8

Reverse Crunch
3xBW+40*12

Cable Crunch
3x Whole stack*10

Seated Calf Raise
3x3p*6 (slow and concentrated)

One leg Calf Raise
3xBW+45*6/s (SUPER deep stretch, then slow positive and neg.)

Cardio
none

Diet (C/P/F)
~3099 kcal
402.5/226/65

Notes
got rushed this morning so i had to split the workout between morning and afternoon sessions, which was actually rather nice. i may do that more often soon... it was good, but i'm frustrated with my lack of progress in my arms, particularly my bi's. next week is gonna be a deload, i can feel that i need it for sure. none of my weights are where they should be, and i ache and pop everywhere, so it's gonna be a nice deload. may even break out the knee wraps for some occlusion work again, we'll see. wrist is still bothering me bad, should be interesting with tomorrow being a snatch focus day. til then, here's the v-log promised:


[/QUOTE]

nice two PRs. that's great

thanks man, just trying to catch up with your insane numbers! BRB your C&J being higher than my total...

[wrkoutfrq]

5/2/12

Morning Weight = 161.8

Training
Snatch Focus

Snatch Singles
Worked up to 155 easily
6x155 missed 3/6... not happy

Power Clean + Clean and Jerk
155 (easy...)
4x177 (huge PR!)

Pause Snatch High Pull from hang
5x155*3 (light... time to get phuckin serious...)

Squats
199*3
221*3
243*3
2x264*3 (PR!!!)

Shoulder Press From Front Rack Position (think front squat)
133*3
3*153*3 (PR, but failed on last set)
133*3

Seated Good Mornings
3x177*5

Cardio
AM HIIT: Sprints

Diet (C/P/F)
~3100 kcal
445/191.5/62

Notes
another long day today, took my last exam of my Master's career, then submitted the final edits of my thesis for binding... if that wasn't enough went and had this AWESOME workout. i started off thinkin it was gonna be rubbish, because snatches felt like CRAP. granted thats the most number times i've ever hit my previous PR, and the misses were relatively close, but i just wasnt feeling good about them. so of course coming out of that i was thinking my C&J accessory was gonna suck... well i was WRONG. my pulls felt incredible today, probably because of a change in form after watching a video of Ilya Ilin clean and jerking recently (vid at bottom for those who are interested). followed that up with some great snatch pulls from the hang. Cal Strength is a big proponent of paused pulling to lock in positions during the lift, so i thought i'd keep giving them a try. after that hit a squat PR, which was another big surprise. they were grinder sets though i must admit. anyway, all in all a good workout. i snapped a pic of my back mid workout so you can see where it's at ATM. the lighting is bad, but i'm a fan of bad lighting because if you look good in it you look amazing in good lighting lol. also got a vid of the clean complex too, although it was actually one of the sh!ttier sets done.

Back... (pic looked more impressive on my phone lol)


My complex


Ilya Ilin makin >200kg look like a bitch... he's only 23 and a 94kg class lifter

[jpfaherty]

Back looks good to me homey! And HOLY PR DAY! Eat your wheaties this morning?

[wrkoutfrq]

5/3/12

AM weight = 161.6

Training

Back/Shoulders

Bent Over Rows
5x235*5 (strict form)

BW Pullups (made sure to go chin all the way over bar, no kip full extension)
3x12 (felt super strong on these...)

One Arm DB Row
2x110*10 (form is getting tighter)

Chest to Bar Neutral Grip Pullups (almost like a BW pullover)
2xBW*10

Strict One Arm DB Laterals
3x35*10 (relatively difficult...)

Face pulls (tricep station for more resistance)
3x100*10

Head on Shoulder Bench Bent Over DB Laterals
2x50*12 (TOUGH...)

Toes To Bar Leg Raise (slow negative)
3x10 (was WAY harder than expected)

Weighted Situps
3xBW+60*10 (deload between reps)

Cable Trunk Twists
2x35*10

Cardio
PM LISS: Elliptical

Diet
~3100 kcal I hope

Notes
awesome workout this morning despite being a little tired. rows weren't all that pretty, but i felt super strong on the pullups, much to my surprise. didn't sleep all that great last night so i was reluctant to get up for this lol... i'm moderately frustrated about my lack of progress recently physique wise, but i have to be patient. i'm past the newb gains i thought i'd see from the TRT and now it's back to a normal person's progress lol. been a long day, and i'm still right in the middle of it. we are in a end of the year meeting for my job, and it was a pot luck. lets just say smoked turkey, homemade artisan bread, and other small goodies means i'm prolly a little over calories. i managed to control myself somewhat, but GOD i love food. haha it was difficult, but i know i would regret it later. the rest of this meeting is gonna blow anyway, the food was the highlight lol. my sisters are flying in tonight from myrtle beach, and tomorrow is a clean and jerk day. i'm gonna lay off the heavy snatch accessory in favor of some muscle snatches to give my wrist a rest, and i'm hoping to try for a max on C&J, provided my wrist behaves as well for it as it did yesterday. we'll see! be looking for some video though

Back looks good to me homey! And HOLY PR DAY! Eat your wheaties this morning?

thanks! i've been cursed with narrow shoulders, so my width is about nonexistant. makes my back look small, but i'm hoping some real thickness helps out. i can def see a diff in midback thickness, so thats a plus. believe it or not thats how the past few workouts have been. i've been hitting some good numbers out of nowhere! i'm gonna hope it continues haha. thanks for stopping by!