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  1. #1
    Not now chief... TonySturch's Avatar
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    Of Beers and Burger King...

    OK, I had a good summer of slacking, but now my co-worker is starting to get serious about lifting, a little too serious... Its time to get my ass in gear. Why not start a log to keep myself motivated...

    My Current Situation:
    Age: 28
    Weight: 216.4
    Bodyfat: 10-11%
    Bodytype: Meso-Ecto
    Height: 6' 0"
    Reach: 75"
    Waist: 35.25"
    Chest: 44"
    Arms: 17.5" (cold flexed)
    Forearm: 13.5" (cold flexed)
    Neck: 17.5"
    Thigh: 25"
    Calf: 16.5"

    Training:
    Been lifting for 5+ years, 2 years heavily. Over the summer I gave up my standard three day split in lieu of one or two full body workouts per week, if I was lucky. Im jumping back into my classic three day split: chest/tri, legs/shoulder, back/bi

    Equipment:
    Home Gym in my basement. Air conditioned. Smith Machine, Lat Pulldowns, Seated Row, rope / flat / triangle attachments, High Cables, Pec Deck, Two Adjustable Benches, Flat Bar, EZ Bar, 600+ pounds worth of plates, Rack full of dumbbells from 5 to 50 pounds.

    Diet:
    I target about 3000 cals per day. Im in a constant state of flux, neither bulking nor cutting. I try to eat 25/50/25 or so, but Im never too strict. As you can imagine from the title, I am no stranger to the occasional five-figure calorie day. And average day may consist of a clean breakfast, a few clean snacks, lunch is almost always a ****ty meal (fast food, pizza, etc.) a pre W/O snack and finally dinner post W/O, which ranges anywhere from a protein shake, a clean meal, or the dirtiest dirty meal and a couple glasses of wine or beer.

    Supplements:
    Multi
    Creatine Mono - 6g
    L Arginine - 4g
    Fish Oil - 2g
    7-OH (cort blocker) - 100mg
    Forskolin - 150mg
    Green tea / egcg
    Optimum Nutrition Whey Protein

    Goals:
    Get hella jacked and lose bodyfat percentages while drinking beer and eating fast food. Also, would like to win a nobel prize, make millions of dollars, marry a supermodel. Attaining word peace and solving the energy crisis would be an added benefit, but not completely necessary for this log.
    Last edited by TonySturch; 09-17-2008 at 11:02 AM.
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  2. #2
    Not now chief... TonySturch's Avatar
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    Sep/16/08 - Chest + Tri

    OK, Lets get this started!

    Split: Chest + Tri
    Date: Sep/16/08
    Time: 07:55 PM
    Bodyweight: 218.8
    Calories: 3112
    Protein: 186g

    Bench Press: 225x10, 275x5, 315x8, 275x12, 225x25
    Inclined Bench: 205x15, 205x15, 205x15
    Declined Bench: 205x15, 205x15, 205x15
    Close Grip Bench: 165x20, 145x20, 125x25
    Skull Crushers: 95x15, 95x15, 95x12
    Bench Dips: BWx40, BWx40, BWx40

    Comments: Felt pretty damn good. First time going heavy on my flat bench in 3 months. I was surprised to hit 315x8 (down two reps from my PR) on flat bench after sandbagging for so long. I had been doing a lot of high rep work at 225 since I usually didnt have a spotter. Anyway, feels great to be back.
    Last edited by TonySturch; 09-17-2008 at 11:01 AM.
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  3. #3
    Not now chief... TonySturch's Avatar
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    Sep/17/08: Off Day

    I had planned to do legs and shoulders, however I wound up having to work late. Plus I didnt want to have my legs destroyed for this weekend's wakeboarding trip. Ill get a good enough leg workout doing that. Ill try and roll a couple shoulder exercises into tonights back + bi workout.

    Weight: 217.5
    Calories: 2466
    Protein: 202g
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  4. #4
    Not now chief... TonySturch's Avatar
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    Sep/18/08: Legs + Shoulders

    Split: Legs + Shoulders
    Date: Sep/18/08
    Time: 08:08 PM
    Bodyweight: 217.8
    Calories: 2515
    Protein: 174g

    Squats: 135x6, 225x6, 315x10, 275x12, 225x20
    Deadlifts: 325x6, 375x4, 425x3
    Seated DB Shoulder Press: 50x30, 50x30, 50x30
    BB Shrugs: 255x20, 255x20, 255x20
    Lateral Raise: 20x20, 20x20
    Forward Raise: 20x20, 20x20

    Comments: Well, wakeboarding for this weekend got canceled, so I went ahead with the scheduled leg and shoulder workout. Felt pretty good. New PR on deadlift. Very close to BWx2 for three reps. Hopefully next week. Never tried singles yet, and not sure I ever will. My lower back is screaming today, and apparently I havnt done forward lifts in a while cause I couldnt move my arms to mix my protein shake after my workout. Feels good to be back.
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  5. #5
    Test Subject dragonoids's Avatar
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    Hey!

    First here Interesting-looking log you have here. Definitely subbed!

    Cheers!

    Regards
    Clement
    Clement Sim
    Student Doctor | Fitness Motivator

    I believe in maintaining a healthy lifestyle if I expect my patients to do the same.
    Follow me on my fitness journey over at Instagram: https://www.instagram.com/clementsimsg/
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  6. #6
    Not now chief... TonySturch's Avatar
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    Sep/20/08: Back + Bi

    Split: Back + Bi
    Date: Sep/20/08
    Time: 01:08 PM
    Bodyweight: 218.0

    Lat Pulldown: 180x12, 180x12, 180x12
    Seated Cable Row: 230x12, 230x12, 230x12
    Standing Bent Over BB Row: 205x20, 225x15, 245x12
    Standing DB curl: 50x12, 40x15, 30x20
    Hammer Curls: 50x12, 40x15, 30x20
    EZ Bar Curls: 95x12, 95x12, 95x10

    Comments: I was still feeling those deads in my lower back, but nothing too bad. Felt like I was running out of steam on teh last couple of BB rows, but my arms still had some juice left. Didnt have too gluttonous a weekend, despite all the BBQs I went to. Had a few burgers, brats, sausages, grilled chicken, all the standard grilled foods. Also had a bunch of protein shakes throughout the weekend. I only had maybe 8 beers throughout the weekend, and a few glasses of wine with sundays dinner, but thats a pretty light weekend as far as drinking goes. As usual, I could always stand to eat more cleanly, but all in all, it was far from being one of my dirty weekends.
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  7. #7
    Not now chief... TonySturch's Avatar
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    Sep/22/08: Chest + Tri

    Split: Chest + Tri
    Date: Sep/22/08
    Time: 07:48 PM
    Bodyweight: 216.8
    Calories: 2449
    Protein: 127g

    Bench: 315x8, 275x15, 225x23
    Inclined DB flys: 50x25, 50x25, 50x25
    Downward Cable Flys: 100x15, 100x15, 100x15
    Skull Crushers: 100x15, 100x15, 100x12
    Y Rope Pulldowns: 70x12, 70x12, 70x12
    Bench Dips: 25x40, 25x30, BWx40

    Comments: Chest felt good. Banged out another 8 reps on three plates, so I know last time wasn't a freak occurrence. Then went on to rep 275x15 cleanly, which is a new best @ 275. My 225 suffered at the end tho. DB flys felt more difficult than usual, but probably just because of the bench work. I moved up 10 pounds on cable flys. Takes all my weight to pull them down to get started. My front foot was coming off the ground on every rep, going to have to try and reposition myself or hold myself down with a DB. Tris felt pretty good too, went up 5 lbs on skulls, but my last set fell short by 3 reps. Y grip rope pulldowns were a nice change of pace since I havnt hit those in quite some time. And I started doing weighted bench dips with a 25# DB in my lap. Awkward feeling is an understatement, but it tore me up!
    Last edited by TonySturch; 09-23-2008 at 07:27 AM.
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  8. #8
    Not now chief... TonySturch's Avatar
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    Sep/22/08: Legs + Shoulders

    Split: Legs + Shoulders
    Date: Sep/22/08
    Time: 08:48 PM
    Bodyweight: 217.4
    Calories: 2540
    Protein: 105g

    Leg Extension:135x15, 160x15, 180x15
    Leg Curl: 90x15, 115x15, 135x12
    Calf Raise: 205x30, 255x25, 305x20
    Seated BB Shoulder Press: 165x20, 185x15, 205x12
    BB Shrugs (Front): 255x20, 255x20
    BB Shrugs (Behind Back): 255x20, 255x20
    Lateral Raises: 20x20, 20x20
    Forward Raises: 20x20, 20x20
    DB Shrug Burnout: 50x60

    Comments: I had limited motivation last night. Was half way through a beer with dinner when I decided I NEEDED to workout since I was taking teh following night off. I waited an hour to digest and hit the weights. Did all the girlie leg exercises (everything but squats or deads). Felt reasonably strong and got a good burn. Shoulders were pretty good. Really killed it. Very happy
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  9. #9
    Not now chief... TonySturch's Avatar
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    Off Day.

    Off day.

    Calories: 2921
    Protein: 134

    Took a day off. Had a few beers at the bar with a friend.
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  10. #10
    Not now chief... TonySturch's Avatar
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    Sep/25/08: Back + Bi

    Split: Back + Bi
    Date: Sep/25/08
    Time: 07:49 PM
    Bodyweight: 216.8
    Calories: 3135
    Protein: 153g

    Lat Pulldown: 180x12, 180x12, 180x12
    Seated Cable Row: 230x12, 230x12, 230x12
    Bent over BB Row: 255x12, 255x12, 255x12
    Standing DB Curls: 50x12, 40x15, 30x20
    Hammer Curls: 50x12, 40x15, 30x25

    Comments: Moved some solid weight for back, but not enough sleep and dehydration from the night before took its toll on me. Motivation was dwindling. My Bi workout was completely uninspiring. Got the DB stuff out of the way but when I pucked up teh EZ curl bar, my my forearm splints were screaming at me. I hit maybe 4 reps, put the bar down and called it quits.
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  11. #11
    Not now chief... TonySturch's Avatar
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    Sept 26 - 29 wakeboarding/off days

    Sept 26 - 29...

    Took the weekend off and spend it upstate wakeboarding. Nutrition was adequate. Only overstuffed myself one meal, the rest were well well portioned without going overboard. Alcohol consumption was a fair amount, but never got too torn up.

    Got two days of wakeboarding in, each with two sets, each set 15-20 minutes. So figure just over an hour total worth of fairly intense cardio, back, arm and leg work.

    Taking tonight off, cooking, then Ill get back in there tomorrow night with a chest workout.
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  12. #12
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    In to see you marry that supermodel

    But seriously man, moving some weight there bro! Definately will be following your progress.
    *Professional comic book geek* *semi-pro cartoon collector* *full time nerd*

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  13. #13
    Not now chief... TonySturch's Avatar
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    Sept 29 - fatting out

    Ate like a disgusting slob last night...

    Subway meatball marina for lunch, and an entire box of beef stroganoff hamburger helper, and a few glasses of crappy vino.

    Calories: 3500+
    Protein: 190+
    Lardass factor: 100%
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  14. #14
    Not now chief... TonySturch's Avatar
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    Sept 30: Chest + Tri

    Split: Chest + Tri
    Date: Sep/30/08
    Time: 07:12 PM
    Bodyweight: 219.8
    Calories: 2895
    Protein: 180g

    Flat Bench: 315x10, 295x10, 275x13
    Incline Bench: 215x20, 235x15, 255x8
    Decline Bench: 215x20, 215x17, 215x17
    Close Grip Bench: 185x12, 165x18, 135x25
    Cable Pulldown (flat bar): 70x18, 70x16, 70x15
    Bench Dips: BWx40, BWx40, BWx35

    Comments: Monstrous first bench press. I wasn't feeling too strong on the warmup sets, but I still managed to tie my all time PR from last year when I was 12 lbs heavier, ate 1000 cals more, and was on a test booster stack. Nice to see that slow and steady recomp progress has finally caught up and in many cases surpassed bulking with supps.
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  15. #15
    Not now chief... TonySturch's Avatar
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    Back + Bi + Shoulder

    Split: Back + Bi + Shoulder
    Date: Oct/03/08
    Time: 07:15 PM
    Bodyweight: 214.8

    Lat Pulldown: 180x12, 180x12, 180x12
    Seated Cable Row: 230x12, 230x12, 230x12
    Standing BB row: 225x15, 225x15, 225x15
    Standing DB Curls: 50x12, 40x15, 30x20
    Hammer Curls: 50x12, 40x15, 30x22
    BB Shrugs: 225x20, 225x20, 225x20
    Seated DB Shoulder Press: 50x30, 50x30, 50x30
    Lateral Raise to overhead fly: 20x12, 20x12
    DB Shrugs: 50x30, 50x30

    Comments: After a couple of late nights, reduced sleep, and an upset stomach, I was down a solid 5 or 6 pounds. That morning, I had been a full 10 pounds down from the morning three days previously. It must have been water weight and I did my best to rehydrate as much as I could. Needless to say, I was not in prime condition and some of my number suffered, however I tried to make the best of it, and make up the lost days before heading away for the rest of the weekend.
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    Excellent numbers on the BB rows. Especially after feeling sick.
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  17. #17
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    Originally Posted by TonySturch View Post
    Split: Back + Bi + Shoulder
    Date: Oct/03/08
    Time: 07:15 PM
    Bodyweight: 214.8

    Lat Pulldown: 180x12, 180x12, 180x12
    Seated Cable Row: 230x12, 230x12, 230x12
    Standing BB row: 225x15, 225x15, 225x15
    Standing DB Curls: 50x12, 40x15, 30x20
    Hammer Curls: 50x12, 40x15, 30x22
    BB Shrugs: 225x20, 225x20, 225x20
    Seated DB Shoulder Press: 50x30, 50x30, 50x30
    Lateral Raise to overhead fly: 20x12, 20x12
    DB Shrugs: 50x30, 50x30

    Comments: After a couple of late nights, reduced sleep, and an upset stomach, I was down a solid 5 or 6 pounds. That morning, I had been a full 10 pounds down from the morning three days previously. It must have been water weight and I did my best to rehydrate as much as I could. Needless to say, I was not in prime condition and some of my number suffered, however I tried to make the best of it, and make up the lost days before heading away for the rest of the weekend.
    Great work there! Get well soon and I am sure the numbers will return even better
    Clement Sim
    Student Doctor | Fitness Motivator

    I believe in maintaining a healthy lifestyle if I expect my patients to do the same.
    Follow me on my fitness journey over at Instagram: https://www.instagram.com/clementsimsg/
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  18. #18
    Not now chief... TonySturch's Avatar
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    Oct 7: Push

    Split: Back + Bi + Shoulder
    Date: Oct/07/08
    Time: 07:30 PM
    Bodyweight: 216.4

    Flat Bench: 335x6, 275x15, 225x20
    Inc DB Flys: 50x20, 50x20, 50x20
    Decline Cables: 90x20, 90x20, 90x20
    Skull Crushers: 100x15, 100x15, 100x15
    Close Grip Bench: 165x15, 165x13, 165x14
    Bench Dips: BWx40, BWx40, BWx40
    Seated BB Shoulder Press: 165x20, 165x18, 165x20
    Seated DB Shoulder Press: 50x21, 50x20, 50x18

    Comments: Due to recent time constraints Im gonna do a push/pull split this week. OK, I said screw that microloading BS and decided to slap a ten on each side of the bar for flat bench. New PR @ 335x6. To be honest, I could have gone a little lower, but my arms were well below parallel. Felt real good to move that much weight. The rest was somewhat lackluster, but felt good none the less. By the time I got to shoulders, you could tell the tri's were already very taxed, and didnt have much steam left.
    Last edited by TonySturch; 10-08-2008 at 08:54 AM.
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  19. #19
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    great work on the benching PR there.
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    Oct 15: Pull

    Split: Back / Bi / Shoulder
    Weight: 214.8

    Lat Pulldown: 180x12, 180x12, 180x12
    Seated Cable Row: 230x12, 230x12, 250x12
    Bent Over BB Rows: 205x20, 215x20, 225x18
    Shrugs: 255x20, 255x20
    Shrugs (behind back): 255x20, 255x20
    Standing DB Curls: 50x12, 40x15, 30x20
    Hammer Curls: 50x12, 40x15, 30x25
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  21. #21
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    solid-looking workout there
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  22. #22
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    OK, I think Im gonna start this thing up again. Not sure why I stopped, but hopefully I can start to get my motivation back again. Im back into this eating a little over maintenance, but more importantly Im trying to really concentrate on my protein intake and keep it in the upper 2xx range. Also, Ive moved towards a Push / Pull routine due to time constraints. Squats and deads have been on hiatus due to a lower back issue, but Im going to try and slowly bring them back starting with front squats, at least I hope to shortly.
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  23. #23
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    Tue March 10, 2009

    Split: Push
    Weight: 215.4

    Flat Bench (Powerlifter style to chest): 225x12, 245x10, 265x9, 275x6, 285x4
    Incline Bench: 205x20, 255x10
    CGBP: 165x15, 165x15
    Decline Cables: 90x20, 90x20
    BB Standing Military Press: 100x12, 100x12, 100x12
    DB Seated Shoulder Press: 50x15, 50x13
    Skull Crushers: 100x10, 100x9
    Y Grip rope Pulldown: 50x13, 50x15

    Diet:
    3720 Cals, 283g Protein

    Comments:
    This was my first workout in 3 and a half weeks after a nasty bout of pneumonia. One Z pack and two weeks later, I can finally walk up stairs again without getting winded, and I can finally complete a set without having to stop and blow out the snotbox. Im weak and dehydrated. Another week or two and I should be back up to my normal 220 ish weight, and hopefully full strength.
    Last edited by TonySturch; 03-13-2009 at 07:37 AM.
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  24. #24
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    Wed March 11, 2009

    Rest Day

    Diet:
    3691 Cals, 268g Protein

    Comments:
    Rest day. Went to J+R steakhouse with the little lady after work. Had a terrible steak and a fantastic beer. I dont really log my drink calories, not even my alcohol, so bear in mind my caloric intake is usually a bit over whats stated. My chest is sore. Mmmmmm.
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  25. #25
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    God that's a hell of a WO coming back after 3 weeks off and being sick as hell. I can't wait to see how you do when you get back into 100%.


    I see you started this journal awhile ago and quickly flamed out on keeping it updated. Let's try a little harder this time to not let it die. Seriously, I've found it to be a great training tool on here. I know it can get tedious to always update and write comments or reply to others' posts, but don't feel like you're required to do that. If anything for me it's the ease of being able to quickly print out the prior week's WO for that day and take it with me, giving me a reference on what I plan to improve on that day. I never liked the idea of carrying a notebook and pen around me in the gym, so this works out a lot more conveinently for me. Surprisingly I never have difficulty remembering exactly what I did that day when I get home to my computer to update. I wish my memory worked as well for other things in life.
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  26. #26
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    Thurs March 12, 2009

    Split: Pull
    Weight: 216.6

    Pullups: BWx15, BWx15, BWx15
    Standing Bent Over BB Row: 205x12, 205x12, 205x12
    Shrug Superset (BB Shrug > BB Back Shrug > DB Shrug): 255x15 > 255x15 > 50x20, 255x15 > 255x15 > 50x20
    DB Alternating Curls: 45x12, 40x15
    DB Hammer Curls: 50x12, 40x15
    Reverse Curls: 80x10, 80x10
    Preacher Curls: 90x12, 90x11

    Diet:
    3687 Cals, 288g Protein

    Comments:
    First pull routine in nearly 4 weeks. First time doing pullups (or any vertical row) after I pulled a muscle 2 months ago. I hadnt been able to do body weight without pain. Still a little tender, but I didnt feel like I was going to risk re-injuring myself. It went better than expected.
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  27. #27
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    Originally Posted by Bluntdogg View Post
    God that's a hell of a WO coming back after 3 weeks off and being sick as hell.
    [Doc to Johnny Ringo] Oh, I wasn't quite as sick as I Made out.

    Thanks for the motivation dudeman! I keep trying to rep you back on principal, but it still wont let me. One of these days!

    Anyway, I got sidetracked by a girl for a little while, quickly got fat and weak, so im trying to reintegrate some time in my life to work out. After much begging and pleading, the bosslady reluctantly gave me a couple hours a week time off. God help me should I run over my allotted time, I can just hear those whips a crackin'!
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  28. #28
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    Sunday March 15, 2009

    Split: Legs
    Weight: 218.2

    Front Squats (Smith): 115x15, 135x15, 155x15, 175x15
    Back Squats (Smith): 175x15, 195x15, 215x15
    Calf Raise (Smith): 215x20, 215x20, 215x20
    Platform SLDL: 135x15, 135x15, 135x15

    Diet:
    Oatmeal, Cookies, Pizza, Beef Stroganoff, Hamburger Helper

    Beer:
    West coast imperial IPA. (7.3%)
    Dogfish Head 90 minute IPA (9%)
    Dogfish Head 120 minute IPA (20%)

    Comments:
    Ive been straying away from doing an actual leg day, and usually limit my leg work to squats and deads on push and pull days respectively. However today I had some time to kill and figured an easy leg day would be a good way to re-acclimate myself. I hadnt been doing squats or deads for a couple months due to a back injury. I kept it very light so I could gauge whether or not Im ready to being them back. So far so good.
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  29. #29
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    Monday, March 16, 2009

    Split: Push
    Weight: 220.2

    Flat Bench (Powerlifter style to abdomen): 225x15, 255x12, 275x9, 285x6, 295x6
    Incline Bench: 255x15, 255x15
    CGBP: 165x15, 165x15, 165x15
    Pec Deck: 180x15, 180x15, 180x15
    BB Standing Military Press: 120x10, 120x10, 120x10
    DB Seated Shoulder Press: 50x18, 50x16
    Lateral Lift to Overhead Fly: 25x7, 20x9
    Skull Crushers: 100x10, 100x9
    Y Grip rope Pulldown: 50x15, 50x15
    Bench Dips: BWx30, BWx30

    Diet:
    3353 Cals, 255g Protein

    Beer:
    West Coast IPA

    Comments:
    This chest workout felt good. Getting close to moving the usual amount of weight, although im still down on reps. Might move back to the BB style bench press next week. The military presses are really killing me, and I run out of juice for the seated DB shoulder press, and the finishing delt exercises. Triceps felt great throughout the workout. Overall, I felt like Im operating at 90% now after the pneumonia. Although the workout felt good, I really didnt feel very pumped at all.
    Last edited by TonySturch; 03-17-2009 at 02:19 PM.
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  30. #30
    Oh Hi bigplay_jt's Avatar
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    LOL man, you have me cracking up. I definitely see a lot of myself in you. I will be pulling for you. It's tough when there is so little time and so much beer to drink. I have tended to stray off the suds more lately and have become more of a Crown Royal patron. I am really trying to eat much cleaner. But we all have our vices.

    But, you are definitely throwing around some iron. Props!


    Subbed- Gonna have to keep on eye on things.
    New Bench PR! 370lbs on 1.13.2014
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