Of Beers and Burger King...

[TonySturch]

Split: Push
Weight: 223

Flat BB Bench:
225x10
275x10
315x7
315x5

Incline BB Bench:
225x10
225x9
225x8

Seated DB Shoulder Press:
75x12
75x10
75x8

Parallel Dips:
BWx25

LifeFitness Fly:
210x12
210x10
210x10

Comments:
Had to take a week off due to a severe cold. Almost felt like pneumonia again, as my lungs were burning. Still a bit under the weather and coughing shiat up, but doing much better now. I was pretty surprised to hit 315x7 nice and clean after being sick, and malnourished, but Ill take it. I got winded very easily this workout, so nothing to really be overjoyed about. Hopefully next week will start better.

Im thinking about cutting for the next couple of months until my wedding. Not sure how severe Im gonna go, but would like to get the abs back before the honeymoon. Ill see how it goes, but I dont want to lose my strength. Im stronger now than Ive ever been, and without carrying too high a bodyfat percentage. Im hoping I can maintain most o fthe strength but shave a few pounds off now. I don't know how realistic that is though...

[TonySturch]

Split: Pull
Weight: 222

Weighted Pullups:
45x8
45x8
45x7

H/S Iso Row:
135x12
135x12
135x10

Handlebar Rows:
135x8
115x9
90x12

DB Shrugs:
150x10
140x10
130x12
120x15
110x18

Comments:
Birthday workout. Feeling a little better today. Coughing much less shiat up in the shower this morning. Didnt break any records today, but still felt good to be back in the gym. I hope my stamina comes back soon. Still hoping to cut. Replacing a lot of crappy foods with protein shakes. I guess we'll see how things go.

[TonySturch]

Split: Push
Weight: 224

Flat BB Bench:
275x10
315x7
365x3

Incline BB Bench:
225x12
275x6
275x6

Seated DB Shoulder Press:
80x10
80x10
80x8

Flat Bench DB Fly:
55x10
55x8
55x7

Comments:
Still slowly pushing the bench press forward. Hit a triple at 365. My 315 reps are slowly but surely climbing too. Stopping short of failure with 275 on the bar is really helping me push forward. Tries to go heavier than normal on incline as well. Shoulder was good, but I was running out of steam here. Flys felt good, but nothing special. Good stretch with no major pain. Lots of protein in the diet lately, and Im trying to cut out the overly starchy foods and excess calories.

[TonySturch]

Split: Pull
Weight: 224

Deadlifts:
135x5 (DOH grip)
225x5 (DOH grip)
315x5 (DOH grio)
405x3 (mixed grip)
455x1 (mixed grip)
495x1 (mixed grip)

Comments:
Good deadlift day today. Pulled 5 plates for the second time ever, and made sure beyond any and all doubt to lock that bad boy out this time. Held it for a good 5+ seconds once the chattering stopped. My back is really holding together nicely. I have absolutely no pain or any issues deadlifting now. I think I finally have my form dialed in. Hell, my back doesn't even feel sore today. Feels better now than it did before the gym. I am, however, wiped out after deads. I didnt even bother putting a few random pullup sets into the mix today. Tired.

[TonySturch]

Split: Legs
Weight: 223

Icarian Hack Squats:
270x10
360x10
450x10
540x10
630x10
720x10

Seated Calf Raise:
225x12
225x12
225x12

Comments:
Although my lower back isn't in terrible shape, we chose not to risk regular squats today. Nothing great, just another leg day.

[TonySturch]

Split: Isos
Weight: 223

CGBP:
205x12
205x12
205x10

Wall Curls:
100x10
100x10
100x10

V-Bar Tricep Pushdowns:
200x15
200x12
200x11

BB Reverse Curls:
95x10
95x10
95x10

DB Lateral Raise:
20x12
20x12
20x12

Comments:
First dedicated arm day in some time. Really hammered those close grip bench presses. Wall curls were pretty good, as were the cable pushdowns. Had a lot of swing during the reverse curls. I find the flat bar difficult and uncomfortable to hold that way. Really started running out of gas for lateral lifts, but all in all, not bad.

[TonySturch]

Cardio:

Saturday, 6/11/11:
1.0 Mile Jog

Sunday, 6/12/11:
1.2 Mile Jog

Comments:
First little bit of cardio this year. The first jog surprised me, as I wasn't winded for too long afterwards. The second one was a little more taxing, and I really felt out of shape. My quads and calves were sore all day afterwards, despite my regular leg work lately. I guess it just hits them a different way. Glad to he back on the horse.

[TonySturch]

Split: Push
Weight: 226

Flat BB Bench:
275x10
315x7
365x3

Incline BB Bench:
225x10
225x10
225x10

Seated Smith Machine Shoulder Press:
165x10
165x10
165x8

Incline Bench DB Fly:
50x12
50x12
50x12

Comments:
First day trying out the new gym. Its much closer to work, about 6 minutes instead of 15 or 20. Its pretty no-frills, but that's OK. Tons of weight, and plenty of open equipment. All DBs to 150, plus a pair of 180's and a single 200. Damn. The only concern of mine is the a/c might be a little underpowered, but it is what it is. We'll probably run out the rest of the 1 week trial, and break up with our old gym next week.

As far as my actual performance, it wasnt too bad. I felt like i had balance issues on the new benches. The plates are much thinner and smaller, at my brain told me they were lighter than the old ones, but when it came time to put the bar up, it was just as heavy - but much less impressive looking. Oh well. Did pretty well considering the reduced calorie intake and added cardio. Still not sure why Im heavier then Ive been in years, right as soon as I start cutting and running. Ill give it a few weeks I guess.

[TonySturch]

Split: Pull
Weight: 225

Weighted Pullups:
45x8
45x8
45x6

T Bar Rows:
180x6
160x12
160x12

H/S High Row:
135x15
135x15
135x12

DB Shrugs:
150x15
140x15
130x15
120x15
110x20
100x20

Comments:
WOW, the T bar contraption they have at the new gym sure is heavy. I thought I could handle four plates pretty easily, but I was wrong. Also, Im not a huge fan of the very few pullup bars they have, as the rubber grips spin. Another disappointment is that the DB rack is extremely clumsy. You either need to bend all the way down to the bottom rack, or reach very far over for the top rack. And the larger dumbbells are in one another's way. Its difficult to wrestle anything 110-150 out of its place. Otherwise, it was a pretty good workout. There's a lot of big dudes there. I feel like a small fish in a big pond again. Hopefully this will force me to gain again.

[TonySturch]

Split: Legs
Weight: 224

Squats:
135x10
225x10
275x10
315x8
365x5

Seated Calf Raise:
180x15
180x15
180x15

Leg Extension:
120x15
120x15

Iso Leg Curl:
50x15
50x15

Comments:
This was a painful day. I dislike these squat racks very much compared to the old gym. And the pad for the bar was completely destroyed. Ive been meaning to force myself to squat heavy without the pad for a while, but its just another example of the equipment here being in a state of disrepair. The seated calves would have been a nice machine, since the foot pad was rounded, but it was loose as moved around a bit. We supersetted leg extensions which was an OK but slightly awkward machine, with iso leg curls, which was nice save for the cracked pads.

I really dont know what to do. This new gym cuts 15 or 20 minutes of driving out of the way. Thats time we could be working out, or not getting thrown under the bus for taking too long a lunch break. But the equipment is really haggard. Yes, it works, but its difficult to wrestle with, and beat to hell.

[TonySturch]

Split: Isos
Weight: 225

CGBP:
205x12
205x12
205x10

Standing EZ Bar Curls:
100x12
100x12
100x10

Skull Crushers:
115x9 (hammer grip)
125x10 (EZ grip)
125x10 (EZ grip)

DB Hammer Curls:
70x10
70x10
70x10

DB Lateral Raise:
25x10
25x10
25x10

Parallel Dips:
1 Big Chain x 20
2 Big Chains x 15

BB Reverse Curls:
80x15
80x12

Comments:
Pretty big arm day today. Felt good. I really liked doing dips with the chains over the neck. Much easier to lean forward vs. using a dip belt.

As far as the new gym goes, this was likely our last day of our free trial. When it comes down to brass tacks, this gym will be a good 14 dollars a month more expensive for really beat up equipment, and you have to pay up front. But a 5 minute drive vs a 15 minute drive each way is priceless. Not sure what the outcome will be. There are a couple other options in the area. LA fitness, which about double what we pay now, and one other place which I think is gonna be like a smaller planet fatness. We might be stuck where we're at now. Crappy.

[TonySturch]

Split: Push
Weight: 224

Flat BB Bench:
275x10
315x6
315x6

Incline DB Bench:
100x12
100x10
100x9

Seated Shoulder Press Machine:
175x15
175x13
175x12

Chest Fly Machine:
175x12
175x12
175x12

Comments:
We tried another new gym today. I had such high hopes for this one. Its super close to work, inexpensive, free classes, and they have another location right by my apartment. The bad news is that its very small with mostly machines with stack weights. The benches were flimsy and I feared for my life the welds would give out every time I re-racked the weight. The dumbbells only go up to 100, which might not be a deal breaker, but its certainly cutting a few exercises out of the question. The gym is very quiet, almost like a library. I'd feel very uncomfortable rattling the whole place with a 5 plate deadlift. The squat rack looks like it sucks balls. And the worst part is the completely unnecessary over-abundance of man-ass in the locker room. We were surrounded by no less than five fully naked middle aged guys talking about money and boats ad nauseum. Guys. Put some freaking underwear on, then get back to social hour.

Anyway, needless to day, I got a very lackluster workout in today. My hopes and dreams for this new place were quickly dashed away. Its going to be a chore to finish out the rest of the 1 week trial. Luckily (not really) my knee is still tweaked from squatting last week, so legs are out of the equation. Ill only be subjected to two more days here. Lemons into lemonade, I guess.

[TonySturch]

Split: Pull
Weight: 224

Pullups:
BWx15
BWx15
BWx12

Handlebar Rows:
90x15
115x12
135x10

Smith BB Row:
205x12
205x12
205x12

BB Shrugs:
275x20
315x15
315x15

BB Reverse Shrugs:
225x25
225x25
225x22

DB Shrugs:
100x20
100x18
100x15

Comments:
Not a horrible workout, but we really made use of any free weights available. Aside from maybe two more hammer strength machines, theres no variety to be had in this small gym. It was nice that we were pretty much the only ones in the weight room, but I still felt like we stand out making a lot of noise. Its just not comfortable - and that's not even counting the unnecessary nudity either.

[TonySturch]

Split: Isos
Weight: 222

Seated EZ Bar Tricep Extensions:
75x20
95x20
115x15

Standing DB Curls:
60x8
55x10
50x12

Free BB CGBP:
185x15
185x15
185x15

Preacher Curls:
95x12
95x12
95x12

Cable Flat Bar Tricep Pushdowns:
160x25
160x25

Iso Bicep Curl Machine:
80x15
80x15

DB Lateral Raise:
20x15
20x15
20x15
20x15

Comments:
Threw a lot of different stuff at this arm day, but again, there's not a lot left for the future here. I'm not a fan of this gym. I really hope the vote doesn't go this way. Sadly, it might, just because of the close proximity. Took 3 minutes to get there today. Since lunch time is limited, these minutes are precious.

[TonySturch]

Split: Push
Weight: 223

Flat BB Bench:
275x10
315x8 (new best?)
365x3 (needed a big spot on last rep)

Incline DB Bench:
110x8
110x6
110x7

Standing Military Press:
135x10
135x9
135x9

Cable Flys:
47.5x15
47.5x15
47.5x15

Comments:
Back to the old gym. Oh, how nice to be back. Perfect combination of clean facilities, plenty of equipment, not too crowded, and inexpensive. If only it wasnt 15 minutes in each direction.

Anyway, Bench was good. New best at 315 by 8 reps. I ran out of steam and couldn't quite push 365x3 without some serious help from my spotter. Otherwise things went well. The extra protein seems to really help me maintain my size and strength while Im trying to shed a few extra pounds of fat for the honeymoon.

[TonySturch]

Split: Pull
Weight: 225

Pullups:
45x8
45x7
45x8

DB Rows:
110x12
110x12
110x12

H/S Iso Row:
135x12
135x12
135x12

H/S Shrug Machine:
450x15
500x10
540x7

DB Shrugs:
130x15
120x15
110x20

Comments:
Not a bad workout. I wasn't feeling too strong on weighted pullups. My elbow/forearm has been bothering me, but i was able to work around it for the most part.

[TonySturch]

Split: Isos
Weight: 222

Wall Curls w/ EZ Bar:
80x15
90x12
100x10

Smith CGBP:
205x12
205x10
205x9

DB Lateral Lifts:
20x15
20x15
20x15

H/S Bicep Machine:
100x10
100x9
100x7

Cable Pushdown w/ Flat Bar:
200x15
200x14
200x10

Comments:
Oh man, the reduced calories are really getting to me. I had lactic acid burn today that I have not had in years. My recovery between sets was deplorable, even with creatine and arginine. My strength seems to be OK, at least on the first set, but it fades fast.

[TonySturch]

Split: Push
Weight: 222

Flat BB Bench:
275x10
315x7
315x5

H/S Incline ISO Chest:
90x15
115x8
115x8

H/S Shoulder Press:
90x15
90x12
90x12

LifeFitness Flys:
210x15
210x15
210x15

Comments:
Been cutting pretty hardcore, but it's been a malformed, erratic cut. Skipping meals, replacing meals with protein shakes, one meal a day, giant fluctuations in calories. I might have a 4000 calorie day, then two 1200 calorie days. It's not ideal, I understand, but we'll see how the haphazard approach works out.

So far I definitely notice a reduction in stamina and recovery. Im trying to take a little longer between sets when I can. I'm also trying to sandbag a little more than I normally would on my first set, to maintain strength for subsequent sets. Considering my very low caloric intake over the holiday weekend, I was surprised to have the energy to bang out 7 reps at three plates on bench, but it was nice to see I sill have something left. Everythig else was pretty low key. Had to use machines, due to the crowd now that schools out.

[TonySturch]

Split: Pull
Weight: 221

Pullups:
45x10
45x8
45x8

T Bar Rows:
135x15
160x15
180x12

Shrug Stand: (assuming 45 Lbs for the machine weight)
315x15
365x12
405x8

DB Shrugs: (Supersetted with above)
120x15
110x20
100x25

Life Fitness Row Machine:
150x12
150x12
150x12

Comments:
Nice quick and good workout here. Happy with the results. Ate a big dinner last night, so my strength wasn't lacking that much, although I'm still eating nothing but protein shakes until dinner. My calories are somewhere in the vicinity of 2200, with 225 g protein. I dont know how long Ill be able to keep this up, as Im already very irritable and my stamina and sex drive are in the crapper.

[TonySturch]

Split: Isos
Weight: 218

Smith CGBP:
205x12
205x12
205x10

H/S Bicep Machine:
90x15
100x12
110x8

Weighted Dips:
90x12
90x12
90x12

DB Hammer Curls:
75x8
70x8
65x10

Cybex Lateral Lift Machine:
120x12
120x12
120x12

Comments:
Whoo hoo! Back in the two-hundred-teens. Losing weight, and still feeling OK. My numbers are down, but not insanely down, which almost scares me that I'm not cutting hard enough. Anyway, I wont look a gift horse in the mouth, and Ill enjoy it while it lasts. Seeing more abs every day - but still got a ways to go, especially in the love handle area.

[TonySturch]

Split: Push
Weight: 222

Flat BB Bench:
275x10
315x7
365x2

DB Incline Bench:
110x10
110x8
110x10

DB Shoulder Press:
80x10
80x9
80x7

DB Flys:
50x12
50x12
50x12

Comments:
Had a really rough weekend as far as drinking, probably put some weight back on. And Im still doing the protein only until dinner diet. My stamina still sucks, but at least my strength is still somewhat here. I was able to put up 365 for a double without much trouble. I was feeling it by the time we got to DB incline bench and shoulder press though. I was fading fast. I was definitely seeing a little more abs showing through though.

[TonySturch]

Split: Pull
Weight: 221

Pullups:
45x10
45x8
70x5

BB Rows on Smith:
205x15
225x12
245x10

H/S Shrug Machine:
450x15
500x12
540x7

DB Shrugs: (Supersetted with above)
110x20
110x20
110x20

Life Fitness Reverse Pec Deck:
100x15
110x15
120x15

Comments:
One month countdown to the wedding has begun...

Continuing to try and cut up for the honeymoon. Making decent progress. The abs are slowly making their way out, and Im getting a little more vascular. Oddly my strength has not taken the hit that was expected, nor am I really losing much weight. Thats fine by me though, I dont mind staying 225 as long as I lose some of the belly fat.

[TonySturch]

Split: Push
Weight: 221

Flat BB Bench:
225x20
275x10
315x5

DB Incline Bench:
80x15
90x12
100x10

DB Shoulder Press:
75x10
75x9
75x7

Pec Deck:
140x15
155x11
155x8

Comments:
First day back after a week vacation. Did a ton of wakeboarding and wakesurfing upstate despite the knee and elbow injuries. The knee was bad at first, but pushing through it has actually improved my comfort greatly. Unfortunately my elbow was the opposite. It got progressively worse over the week, and is in rough shape while driving or making a few specific extension movements.

I was able to try and work around the elbow pain, but I did not have much confidence in any of my lifts. I kinda sandbagged this workout, but due to the lack of energy, its a good thing I did, I wasnt going to put up any numbers today anyway. Maybe I'll have better luck in the coming weeks. Ive only got 3 more weeks to workout before the honeymoon. Gotta make it count.

[TonySturch]

Split: Pull
Weight: 221

Pullups:
BWx20
BWx20
BWx15

Cable Rows w/ Triangle:
170x10
170x10
170x10

H/S Shrug Machine:
450x15
450x15
450x15

DB Shrugs: (Supersetted with above)
120x15
120x15
120x15

Face Pulls: (pullied cable)
100x20
100x20
100x20

Comments:
Not a bad workout, but kept it light since my elbow is still torn up. No actual movements in this workout caused any pain. However, it still hurts like hell during certain motions in every day life. My knee is also still hurting, so I didnt want to go too crazy on the cable rows since my knees are bent for this. The knees held up well near lockout during the heavy shrugs though.

[TonySturch]

Split: Push
Weight: 217

Flat BB Bench:
275x10
315x7
365x2

BB Incline Bench:
225x15
275x8
275x7

DB Shoulder Press:
80x12
85x7
90x5

Cable Flys:
100x10
90x10
80x10

Comments:
Wow, first real workout in a while, and what a great one. Been eating very restrictive calories for a few weeks now, but my strength has been maintained fairly well. My stamina is of course lacking, but thats perfectly acceptable to me. Been running a couple times over the weekends lately. Down to the final 10 days before the wedding and therefore the honeymoon. Hoping to see the abs pop in time.

[TonySturch]

Wednesday, Aug 03, 2011

Split: Pull
Weight: 218

Pullups:
45x10
45x8
70x5

DB Rows:
110x12
120x8
130x6

Shrug Giant Set:
BB Forward > BB Reverse > DB
315x10 > 255x15 > 110x20
315x10 > 255x15 > 110x20

Life Fitness Rows:
150x15
150x15
150x15

Comments:
Still feeling fairly strong, but easily winded. I was pretty surprised I was still able to do pullups with 70 lbs on the belt. Wishing I was trimming up a little faster than I am, but hey, Im happy with any drop in bodyfat. Nine days and 20 hours give or take...

[TonySturch]

Thursday, Aug 4, 2011

Split: Legs and Isos
Weight: 219

Icarian Hack Squats:
270x15
360x12
450x10
540x8

Smith CGBP:
205x8
205x8
205x8

H/S Bicep Machine:
90x12
90x12
90x12

Y Grip Rope Pulldowns:
150x12
150x12
150x12

Single arm DB Hammer Preachers:
45x8
40x10
35x12

Dips:
BWx30
BWx30
BWx30

Comments:
Slowly and carefully trying to reintroduce some legs and arms, even with the still injured knee and elbow. The Knee held up to some weight, but always hurt towards the last couple reps. I stopped early to keep from injuring things further. I was happy how well it held up. My elbow has been feeling good enough for compound push and pull, but still hurts a bit on isolated arm movements. My numbers were quite a bit low, but the pump was fantastic. Felt really good to get back into it.

[TonySturch]

Monday, Aug 8, 2011

Split: Push
Weight: 219

Flat BB Bench:
275x12
315x7
365x1

BB Incline Bench:
225x12
225x10
225x8

Flex Leverage Shoulder Press:
100x15
100x12
100x12

DB Flys:
55x8
55x7

Comments:
Five days and counting down. Burned myself out on the first two bench sets, didn't have enough juice for a double at 365, but the single was clean. Everything after that was only so-so. Cant wait to start eating again.

[TonySturch]

Split: Push
Weight: 219

Flat BB Bench:
275x10
315x6
315x5

DB Incline Bench:
110x10
100x8
90x10

BB Military Press:
135x10
115x10
115x10

Cable Flys:
47.5x15
47.5x15
47.5x15

Comments:
First day back after the honeymoon. The first week, I didnt workout at all, but the second week, I got 5 days in at the little fitness center in the hotel. Certainly nothing to write home about. Todays workout was fairly good. I wasnt expecting to move mountains the first day back, but all things considered, it went pretty well. I dont know that Ill be able to workout with this damn ring on though. I dont know how the hell my buddy does it, its so uncomfortable.

[TonySturch]

Split: Pull
Weight: 218

Pullups:
BWx20
BWx18
BWx12

Free BB Rows:
225x8
185x15
185x12

Wide Grip Cable Rows:
150x15
150x15
150x14

DB Shrugs:
150x10
140x12
130x15
120x20
110x20

Comments:
Couldn't find my weight belt, its probably under a pile of wedding and honeymoon crap in the apartment. I tried to use a DB between the legs during pullups, but it just wasn't happening. How the hell do you guys do that?!? Anyway, still getting back into the swing of things. Hopefully better days to come.