How pezking got his wheels back

[Swuuu]

Thanks mate. I need to get better at remembering my multi and getting vegetables....and milk. I'm not used to lifting heavy without milk or protein powder (calcium). Also, drinking water at work.


lol. I know better than to eat like I am, but juggling my GF and my career while trying to eat right is....difficult. I promise to do better.

youre weclome. Yep you gotta keep all those things on point especially if you are susceptible to cramping!

[Woody-5]

Adding weight to those pull-ups- nice!
OHP is a tough one after a layoff.
Sucks about the cramping. Drink more water!

What's the diet look like?

[pezking7p]

Adding weight to those pull-ups- nice!
OHP is a tough one after a layoff.
Sucks about the cramping. Drink more water!

What's the diet look like?

OHP got better towards the end, but it was a bit of a wake-up call in terms of where I'm at strength-wise.

Diet is: eat out for lunch, I try to pick protein-rich things and scale carbs based on if I'm lifting that day or not. I'm not supposed to eat out, but so far I have not been successful at making enough food to take to work for lunch (and going out to lunch is the only social interaction I get during the week that is not at work (even though it's all work guys).

Dinner, we've been pretty good so far at making whole meats for dinner. Leftovers have been scarce, though. Getting green veggies in has been not great. Right now I'm eating broccoli so at least I'm trying.

[pezking7p]

Morning BW: 176 lb (I ate a lot of banana cream pie and mashed potatoes for my birthday dinner)

Squats:
45x10
135x5
155x3
205x1
230x5(x3)
--@7.5/10

Dips:
BWx5
+40x5
+40x5
+40x4
--No way I was getting a 5th on the last set. I figured I could push this one out based on how +35 went, but I guess not!

Deadlift:
135x5
225x1
275x5
--Pulled my right lat pulling 225x1, still bothers a bit but shouldn't be too bad. This was about a 9/10

***NOTES***
Well I made sure to take my vitamins, eat veggies, and plenty of water the last two days. Everything went pretty good today. I'll re-do dips. Might be I'll do some rear delt work tomorrow morning.

Also, I turned 30 yesterday. It feels weird even to type that number. 30. It's just such a round number.

[Swuuu]

Happy belated man!! Solid training too!!

[12ccopeland]

Happy belated birthday man. Lifts are going up; tis good

[pezking7p]

Happy belated man!! Solid training too!!

Happy belated birthday man. Lifts are going up; tis good

Thanks broskies. Things go a lot better if I drink water.

[Woody-5]

Happy birthday you old fukker!
Superb squatting, delicious dips and prestine pulls!
Take care of that strain

[pezking7p]

Happy birthday you old fukker!
Superb squatting, delicious dips and prestine pulls!
Take care of that strain

Thanks Woodrow. Lat feels better already. GF is off at a horse show so I'm at home just watching youtube videos...I am so motivated right now! I need an hour to watch youtube videos before I work out every time, lol.

[Woody-5]

Translation:

GF is out so I'm watching pRon and fapping

[pezking7p]

Translation:

GF is out so I'm watching pRon and fapping

I handled that before breakfast

I'm on to more fruitful activities like looking at youtube and telling myself I'm going to mow the lawn after lunch.

[Juggernaut0]

Hope the lat gets better quickly. Nice skwatz

[Swuuu]

Thanks broskies. Things go a lot better if I drink water.

Hahaha yep!! Gotta be hydrated!!!

[pezking7p]

Morning BW: 173.6lb

Squat:
45x10
135x5
155x3
205x1
235x5(x3)

Dips:
BWx5
+45x4
+45x5
+45x5
+15x8

Rear Delt Flyes:
35x10(x3)

Neutral Grip Pullups:
+15x5
+15x5
BWx5
--This was brutally hard, don't know why. Lats all sorts of fatigued.

BB Curls:
65x8(x3)
--Really trying to keep the focus on my biceptuals. Huge pump after this.

***NOTES***
Squats felt good and powerful, but quite challenging. Not sure if I'll still be able to squat heavy 3x/wk or if I need to switch to 2x.

Dips felt great. I failed +40 last time, but I could have done +45 if I had done 5 on the first set. I threw in the lighter set at the end for good measure.

Pullups sucked. I'm thinking of just doing BW pullups until I can do 3x10.

Still a great session today.

[Swuuu]

Id cut it back to 2 times a week! That's plenty for squats!

[Juggernaut0]

Id cut it back to 2 times a week! That's plenty for squats!

Agreed

[12ccopeland]

Awesome workout Pez

[jshaw5]

Nice to see your squats coming back. Dropping to 2x/week wouldn't be the worst idea in the world, that would still have you progressing 40 lbs/months. Strong weighted dips too.

[Swuuu]

Agreed

3 times a week is way too much I think unless your training for something other than building muscle. I think any compound movement really shouldn't and it's also just not necessary to do more then twice a week. Anything more than that is just overkill! But that's me!

[pezking7p]

^^^Traditionally, I am a strength athlete. And currently I'm trying to get my strength back, so for me I'm squatting heavy as often as I can based on recovery. In any case I've dropped to 2x/wk.

Morning BW: 175.6 lb

Squats (Recovery):
45x10
135x5
185x5(x2)

OHP:
45x10
65x5
95x2
105x5(x3)
--Very nice

SLDL:
45x10
135x8(x3)
--Done with a round back and little hip movement. A true SLDL (no chazzy).

***NOTES***
So I've dropped squats to 2x/wk. I'll do this until I'm squatting 275-285x5 and then see what I want to do.

OHP felt great, form is more solid.

Decided instead of doing heavy DLs 2 days before I need to squat heavy, I'll so heavy DL's every "monday" and then do back accessories on "wed" and "fri". Starting light on the SLDLs and working up to probably heavy ramping sets.

I intended to do more today but I didn't because I got home late and I had to get some dishes done.

[Swuuu]

ah ok I would still think 2 times a week should definitely be good enough for a little while to allow you to recover better!

[pezking7p]

ah ok I would still think 2 times a week should definitely be good enough for a little while to allow you to recover better!

2x/wk is definitely better for my body, but I've never squatted less than 2x/wk to be honest. I wouldn't even know what it was like to squat once/wk.

[Swuuu]

2x/wk is definitely better for my body, but I've never squatted less than 2x/wk to be honest. I wouldn't even know what it was like to squat once/wk.

You can try and see lol

[pezking7p]

Morning BW: 175.6 lb (strong can't lose a pound)

Squats:
45x10
135x5
155x3
225x1
240x5(x3)
--Lots of grunting

Dips:
BWx5
+50x5(x3)
--I am the master of the universe

NG Pullups:
BWx8(x2)
BWx7
--Dang

BB Curls:
80x5(x3)
--Cheated so much lol

***NOTES***
Took some orange flavored animal piss to get me going for this. Tastes like crap but it gets the job done.

Last set of squats felt fantastic. Solid. Thick. Tight. Might have even done a sixth rep, I lost count.

Dips were hard but they made me feel strawng. Pullups and curls were hard, but they made my arms feel jyoocy.

Listening to a lot of dubstep lately.

[Swuuu]

Animal piss will surely get it done lol. I suggest some rhino piss lol

[pezking7p]

Animal piss will surely get it done lol. I suggest some rhino piss lol

It just tastes so bad. I don't know why people feel the need to add the bcaa's to pre-WOs. It makes them taste so bad.

[Woody-5]

Solid workout Pez
Hefty dips!

[Swuuu]

It just tastes so bad. I don't know why people feel the need to add the bcaa's to pre-WOs. It makes them taste so bad.

hahaha taste shouldnt matter as much as effectiveness!

[centgas]

Why did you give up GST?

[pezking7p]

Not sure if I still know anyone here but I need some place to write down all my lifts. I figured this was as good a place as any.

Weak as fuark. Trying to get my buff on.

BW: 165.5 lb (lol)

Squats:
45x10
95x5
135x2
165x5(x3)
--Hard

Dips:
BWx3
+20x5(x3)
Dropset: BWx5
Dropset: Pushups x10

Curls:
72.5x7(x3)
Dropset: 45x10

Deadlift:
45x10
135x5
185x1
205x5


***NOTES***
I look back above and see the last time I lifted was over 3 years ago. Wife and I had just moved in together (not married at the time), and I think I was really struggling to balance work/girlfriend/lifting. I'm older (god I'm starting to feel old) and wiser, more experienced in the ways of wifes. Mostly, we just don't give a fuk anymore if we give each other every last ounce of attention. Hopefully that doesn't sound bad but, hey, it's what happens after a while.

I'm weak as crap. Gotta eat and lift.

Cheers.
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