Squids In Deep..Oh SH!T

[Squid24]

Well, it's taking a while to get back on track, but I got plenty of sleep last night

Start time - 4:30 am

Front Squats:

1x15 - 50 lbs
1x15 - 70 lbs
3x5 - 105 lbs
1x12 - 75 lbs

RDL's:

1x15 - 65 lbs
1x15 - 85 lbs
3x8 - 120 lbs
1x10 - 100 lbs

Push-ups:

3x30

Pull-ups:

36 reps

Cardio:

Set Incline on the treadmill at my normal 10% and walked for 20 min at 3.5 mph. Once I hit 20 min I lowered the incline 1% every 30 sec till I hit 0 and the last min I went down to 3 mph for a total time of 25 min

Overall was a great morning, now ready for a HOT cup of coffee, cause I am sweating in a room that started out at 58f and is now up to 60f ...lol and yet still chilly.

Front Squats - could have jumped up more, but I am liking this 2 1/2 - 5 lb jumps wimpy yes, injured no...lol

RDL's - 5 lb jumps feel just right. There was enough resistance to say I have some weight on there..lol

Cardio - I am going to try and add .1 every week till I hit 4.5 mph for 20 min straight. I think this can be done over time.

End time - 5:30 am

Tomorrow - Deadlifting

[lschepis]

Wow Squid, u are a workoutaholic...my head is spinning from all the numbers. GJ

I got plenty of sleep too; woke up at freakin 9:45!

[daawhitty]

Good stuff.
Man your really into the swing of things.
You're rocking out.
How many sets do you need to get your pull ups done? I've just started trying to hit them every day. So far I can get three dead hang to full up. Working upto 10's.

[BLicK1252]

Squid what are your goals for this program. Obviously, you're getting back into the swing of it and progressing nicely with the weights. But I noticed you're also doing a pretty substantial amount of cardio. What kind of calorie are you consuming, are you bulking or trying to slim down?

[Squid24]

Wow Squid, u are a workoutaholic...my head is spinning from all the numbers. GJ

I got plenty of sleep too; woke up at freakin 9:45!

lol...I can't even sleep in that long on my off days...lmao

Good stuff.
Man your really into the swing of things.
You're rocking out.
How many sets do you need to get your pull ups done? I've just started trying to hit them every day. So far I can get three dead hang to full up. Working upto 10's.

I never really kept tabs on that, but I do at the same time...brb.....Oh crap, I put tick marks...I am going with a guess of 8-10. I usually get about 8 on my first set and it's down hill from there...lol..1 here, 3 there....lol

Squid what are your goals for this program. Obviously, you're getting back into the swing of it and progressing nicely with the weights. But I noticed you're also doing a pretty substantial amount of cardio. What kind of calorie are you consuming, are you bulking or trying to slim down?

My goals are more of strength goals than mass. I have a lot of ailments and I would not like them to hinder my progress :

My calorie intake has stayed above 3000...hard for me to eat more, I get full so fast. I got up to 174 when I was trying to bulk up to 180 and then I was going to cut back down to 160/165, but then I started adding in things like cardio and a new program that I lost 4 lbs and have been 170 for about 4-5 months now still eating the same.

I enjoy strength programs more since I used to be a PL when I was in my early 20's. We shall see if I can add to my cal count. Might have to add a little bit at a time

[Squid24]

Yesterday, I drove nice and slow and it took close to 45 min to get home. The roads near my work and that whole County were much better than the County I live in Got home to find that my driveway was recovered in snow, even after my wife shoveled when she got home and also that the Snow Plow guy threw all the heavy sh!t in my driveway Took me 45 min to shovel the driveway and sidewalk. Cardio or Resistance Training?

Today I woke up to it still snowing and about 4 in of more snow on the ground

Start time - 4:25 am

Deadlift:

1x10 - 85 lbs
1x10 - 135 lbs
3x5 - 182.5 lbs
1x10 - 135 lbs

OHP:

1x12 - 50 lbs
1x12 - 70 lbs
3x6 - 90 lbs
1x12 - 70 lbs

Leg Curls

1x20 - 50 lbs
1x20 - 70 lbs
3x8 - 100 lbs
1x20 - 70 lbs

Chin-ups:

48 reps

Giant set #1 - EzBar Curls / Push-ups / Weighted Crunches:

3x15 - 44.5 lbs
3x20 reps
3x21 - 25 lbs

Giant Set #2 - Incline DB Curls / Skullcrushers / Landmine 180's

3x12 - 20 lb DB's
3x15 - 44.5 lbs
3x10 - 30 lbs


End time - 5:35 am
Went out and shoveled with step-son. Took both of us 30 min - Cardio???? - End time 6:15am

Overall my [B]Weight session went as well as expected Certain areas of my back were a little tender this morning from the shoveling....damn wet sh!t!! But all in all it was good.

Deadlift - These felt really good this morning, which surprised me...lol, but I did only go up 2.5 lbs

OHP - This was even better than I thought they would be...still not my favorite lift, but getting to like them

Leg Curls - The warm-ups were too easy, but had some issues with the 100 lbs. Might have to back them down to 90 lbs again, I don't know....just couldn't touch my butt with the 100 lbs and 90 is too easy..hummmm!!

Chin-ups - Just like their cousin the Pull-ups, I do them in-between other sets I could have done more rounds, but did not want to burn my biceps that bad...lol

Ezbar Curls - Still can go up some more...not as hard as the Drag Curls.

Push-ups - Burnt myself out yesterday with the 30 per set..lol

Weighted Crunches - Might just add a rep each week till I hit 30 then add weight

Incline DB Curls - I was going to go up to 25 lb DB's, but they were already fried and my last set was hard...maybe next week...lol

Skullcrushers - Still room for more weight...lol

Landmines - Well, was it a good idea to add 5 lbs? Hurt like hell, so yes it was!!

Shoveling - Did not want to do it.....lol

This is why I do not write these up at work...started writing at 9:45 am, it is now 10:53...lol.

Still waiting on my ProMera supps to arrive

[Squid24]

Well, I let a little snow kick my A$$...lol

Woke up sore and tired from all the shoveling and deadlifting I did so I only did Front Squats and RDL's this morning and took my time doing them too....lol

Start time - 4:30 am

Front Squat:

1x15 - 50 lbs
1x15 - 70 lbs
3x6 - 105 lbs
1x15 - 75 lbs

RDL:

1x15 - 60 lbs
1x15 - 80 lbs
3x8 - 105 lbs
1x15 - 80 lbs

End time - 5:00 am

Was debating on whether or not I WANT to get out of bed this morning. I did, but I did not want to do any cardio. I think I got enough to last me all week...lol

Overall I was just tired. I lowered my RDL weight to stay safe and kept the FS weight since it was light any ways

Have another 12hr day today, but I knew this was coming 2 weeks ago..lol. Should still get enough sleep to have a great workout tomorrow!!

[shaneinga]

Nice job getting it done Squid. Days where you don't want to be there are the days the build the most character.

Good job man.

[Squid24]

This 12 hr shift is getting to me today. My back is stiffening up on me right now, even tho I massaged it out last night and foam rolled, which ALWAYS feels awesome..no matter where I roll . Stupid snow...gotta blame it on something...lmao

[Squid24]

Nice job getting it done Squid. Days where you don't want to be there are the days the build the most character.

Good job man.

At my age, I think I am kinda stuck with the character I have already built...

[sooby]

honestly, I'd rather live in a house then an apartment but I would say the biggest pro of living in a pad is not having to shovel the snow lol. **** wrecks my back like crazy so I can imagine what it does to you old people lol.

[Squid24]

honestly, I'd rather live in a house then an apartment but I would say the biggest pro of living in a pad is not having to shovel the snow lol. **** wrecks my back like crazy so I can imagine what it does to you old people lol.

lol...fauk'r

[Squid24]

So yesterday I worked my 12 hr shift and it was a beautiful day out...TG!!

I got in the mail my Promera Supps(Con-Cret Pre and Con-Cret Creatine) for me loggin I did the 1 scoop of the Con-Cret Pre(Blue Raspberry) The taste was better than I thought it would be. The Creatine is water soluble, so we shall see how this taste and looks. Will talk about that later.

Start time - 4:25 am

Squat(low bar):

1x15 - 65 lbs
1x15 - 90 lbs
3x7 - 115 lbs
1x15 - 90 lbs

Bench Press:

1x15 - 60 lbs
1x15 - 80 lbs
3x6 - 120 lbs

Pendlay Rows:

1x15 - 60 lbs
1x15 - 70 lbs
3x8 - 80 lbs
1x15 - 70 lbs

Superset - Drag Curls / Revers Flies:

3x11 - 44.5 lbs

3x15 - 10 lb DB's w/drop set
1x15 - 8 lb DB's
1x15 - 5 lb DB's

Giant set - DB Calf Raises / Skullcrushers / DB Hammer Curls:

3x30 - 58.5 lb DB's

3x15 - 47 lbs

3x15 - 15 lb DB's

End Time - 5:35 am

Today I felt pretty awesome. Woke up tired, but ready to go. Took my Promera Pre supp and down stairs I went...lol

Squats - As you can see I could have gone up today, but decided to just add reps all around. These felt good.

Bench - Already mess up with progressing too soon on Monday, so I just added reps here too. Will do it next week also.

Pendlay Row - I felt good until my last work set. Got all 8 reps, but the last one felt heavy. Maybe not so many reps before hand? NAH!! lol Not until I can't get them all in

Reverse Flies - I almost went up to my 12 lb DB's, but since this was the end of the week, I thought I would just add in another drop set..almost did not get 15 reps with my wimpy 5 lb'rs....lol

Drag Curls - I was surprised to get 11 on my first set, so I did them all that way...time to move up next week to 47 lbs

Calf Raises - I need to go buy more 10 lb plates...lol. These should be heavier but I ran out of plates that weren't being used somewhere else...oh my bad!!

Skullcrushers - I am still getting closer to the 8-10 rep max...lol. Add more next week.

Hammer Curls - Threw in for fun. Still had time left on my turn for the shower run...lmao. Inside house joke. I take all the hot water!!

Time to go do ppl's Taxes and hear them biatch about smaller refunds

[SteveWright1]

Thought I would drop in and visit your journal Squid
familiar with all the squat work you do from the 150k thread - so had to come and see what else you get up to in training

volume is impressive, majority of sessions seem to have more exercises in, than I would typically get through in 2 or more sessions
Tri/Sets/ Giant sets done at the end of a workout are cardio in their own right also

[Squid24]

Thought I would drop in and visit your journal Squid
familiar with all the squat work you do from the 150k thread - so had to come and see what else you get up to in training

volume is impressive, majority of sessions seem to have more exercises in, than I would typically get through in 2 or more sessions
Tri/Sets/ Giant sets done at the end of a workout are cardio in their own right also

Thanks for coming in and looking around

Sometimes they feel like cardio..lmao

[MyEgoProblem]

Shoveling snow..

Killer workout in its self :-)

[beardohio]

Nice job getting it done Squid. Days where you don't want to be there are the days the build the most character.

Good job man.

Absolutely. Good work, Squid. Hopefully the foam rolling and rest is paying off.

so I can imagine what it does to you old people lol.

Brutal! Respect your elders, son...

I got in the mail my Promera Supps(Con-Cret Pre and Con-Cret Creatine) for me loggin I did the 1 scoop of the Con-Cret Pre(Blue Raspberry) The taste was better than I thought it would be. The Creatine is water soluble, so we shall see how this taste and looks. Will talk about that later.

Start time - 4:25 am

Squat(low bar):

1x15 - 65 lbs
1x15 - 90 lbs
3x7 - 115 lbs
1x15 - 90 lbs

Bench Press:

1x15 - 60 lbs
1x15 - 80 lbs
3x6 - 120 lbs

Pendlay Rows:

1x15 - 60 lbs
1x15 - 70 lbs
3x8 - 80 lbs
1x15 - 70 lbs

Hope you like your new supps. Have you taken creatine in the past?

Solid numbers on squat, bench, and pendlay. Looks like a good session with lots of volume.

[Squid24]

Absolutely. Good work, Squid. Hopefully the foam rolling and rest is paying off.

Hope you like your new supps. Have you taken creatine in the past?

Solid numbers on squat, bench, and pendlay. Looks like a good session with lots of volume.

Thanks, my ass is feeling it today...lmao.

I love the flavor of them. Yes, I have and still am...past 5 yrs now...can't really tell if the Creatine works or not...lol. But I could tell I switched Pre supps...lol

[Squid24]

Saturday and Sunday were awesome days for me. My wife took me out for my Birthday on Sat and I had Prime Rib dinner for $11.52(originally $24 for the dinner). Sunday had the family over for Pizza, Cake and Ice Cream. My Grandson wore his food very well..lmao.

This morning woke up and ready to go...wait that was at 2:30 am..never mind back to sleep I went. Now, woke up at 4 am kinda tired..lol. Took my Con-Cret Pre supp, went on down to set up my equipment and I was ready to go

Start Time - 4:30 am

Deadlift:

1x10 - 90 lbs
1x10 - 140 lbs
3x5 - 190 lbs
1x10 - 140 lbs

OHP:

1x12 - 52.5 lbs
1x12 - 72.5 lbs
3x6 - 92.5 lbs
1x12 - 72.5 lbs

Leg Curls:

1x15 - 50 lbs
1x15 - 70 lbs
1x15 - 90 lbs
1x15 - 70 lbs

Pull-ups:

45 reps

Giant Set - EzBar Curls / Push-ups / Weighted Crunches:

3x15 - 49.5 lbs

3x15

3x22 - 25 lbs

Giant Set - Incline DB Curls / Skullcrushers / Landmine 180's:

3x8 - 25 lb DB's

3x12 - 49.5 lbs

3x10 - 30 lbs

End Time - 5:44 am

Went up and took my Con-Cret Creatine. The one thing I have noticed right off the bat is that I don't have the bloated feeling like I usually do after taking my supps. So this is a good thing. May be longer to notice anything else, but am here for the long haul!!

Overall I felt great this morning. The only reason it took me longer this time was for the fact I did not have anything set up the night before. Oh well, gave me a longer rest period for some things...lol

Deadlift - I was going to wimp out and only add 2.5 lbs from last weeks lift, but said NAH!! I felt good about it even tho I said I was going to go up slowly..oh well I lied..in a good way right?

OHP - These I did only go up 2.5 lbs, could have done 5 lbs, but I don't like this lift...lol

Leg Curls - I dropped my work set back down to 90 lbs and kicked ass!! Must be a mental thing for me at 100. Will try it again next week and might just stay there till I feel I got the form right for that weight...we shall see.

Pull-ups - eh...gotta do them thru out the program

Push-ups - Wasn't in the mood to do any more than I did..lol

EzBar Curl - Getting closer every week...lol But these felt pretty good

Weighted Crunched - Last set I felt pooped out and thought I was not going to make it to 22...lol

Incline DB Curls - Done going up...will be here until I hit 3x15. The pull-ups/ezbar curls did me in today

Skullcrushers - I should be able to go up in weight on these one more week...we shall see

Landmine 180's - Instead of going up in weight on these, I am going to go up in reps to 15 and then add weight. These are starting to feel like I got them handled

I can make this Guarantee - I will not workout on THIS again, at least for the next 4 yrs HAHAHAHA

Happy Leap Day PEEP!!

[Squid24]

Today I was invited to join this crew
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Oh yeah...I am all over it!!

[shaneinga]

Happy Birthday Squid!

It sounds like you had a great weekend of eats and a good time with the family. Cake always makes everything better.

I see Steve invited you to the Sm2sm Crew.

Lots of good peeps in that crew.

Nice workout today.

[SteveWright1]

Thought I was keen getting to the gym at 6 am
your in and starting at 4.30 am and it sounds like you were almost ready to go 2 hours before that

reads like a good session to me albeit no squats done which is the 1st time in ages you have not squatted on a training session

good job on increasing the weight on deadlift by more than you had originally intended, and as you got through the reps, the change of heart was justified I reckon

OHP - good call on saving the other 2.5lb until next time, OHP is my least favourite of the compounds also

[Squid24]

Happy Birthday Squid!

It sounds like you had a great weekend of eats and a good time with the family. Cake always makes everything better.

I see Steve invited you to the Sm2sm Crew.

Lots of good peeps in that crew.

Nice workout today.

Thanks.

Yeah, there are lots of good peep in that crew

Thought I was keen getting to the gym at 6 am
your in and starting at 4.30 am and it sounds like you were almost ready to go 2 hours before that

reads like a good session to me albeit no squats done which is the 1st time in ages you have not squatted on a training session

good job on increasing the weight on deadlift by more than you had originally intended, and as you got through the reps, the change of heart was justified I reckon

OHP - good call on saving the other 2.5lb until next time, OHP is my least favourite of the compounds also

Since I am doing F5 Novice with Deads, I just moved Front Squats to my Cardio days

TBH, I like Deadlifting more than Squatting...lmao. But more respect towards that lift by only doing them 1 or 2 times a week. At our age CNS is really important...lol

[Squid24]

Good Morning Physically FIT Fam!! (In my best Robin Williams voice)

Woke up at me normal 4 am wake up call. Down my very tasty Con-Cret Pre-supp, and Con-Cret Creatine. Thought I would just get them down now...lol. Gonna take the Creatine before and after.

Start time - 4:34 am(Had to go think about something before Squatting)

Front Squat:

1x15 - 50 lbs
1x15 - 70 lbs
3x6 - 107.5 lbs
1x15 - 80 lbs

RDL's:

1x15 - 60 lbs
1x15 - 80 lbs
3x8 - 110 lbs
1x15 - 90 lbs

Push-ups:

3x30

Chin-ups:

48 reps

Cardio:

25 min on treadmill

End Time - 5:35 am

Overall this was a great morning for me. I woke up pretty much ready to go. Took my ProMera supps and after about 20 min I was really ready to go...lol. Love caffeine...lol I am starting to pay more attention to these supps, since I am loggin for them

Front Squats - On my work set I only went up 2.5 lbs. Could have done the 5 or 10, but I am enjoying sitting in the hole for a bit...lol. Not long, just enough to let my legs know they were down there...lmao

RDL's - These, I have been trying to go up 5 lbs a week. They felt really good today, so I might add another 2.5-5 lbs either on Thur or Sat.

Push-ups - Today I was ready for them. 30 was pretty easy this morning. Will see if I can add 1 more rep this week.

Chin-ups - Still can only get so many in a workout...lol. Was trying to hit 50 and I could have done another 2 when I was done with cardio, but not the idea. I want to get them all in my resistance workouts...

Cardio - I set the treadmill at my normal 10% incline and then 3.6 mph and walked that for 20 min. Gonna keep adding a .1 to it every week, not session. At the 20 min mark I brought the speed back down to 3 mph and then slowly lowered the incline 1% every 30 sec till I hit 0. 5 min of stretching and I am now ready to hit the shower!!

March 1st ya'll

[SteveWright1]

back in the squat rack , excellent work Squid and 63 reps front squat is good effort

deadlifts , definitely my 2nd favourite lift these days ( used to be my favourite for a long time)

48 chin ups after Squats, RDL, Push ups, is good going, how many sets did you need for 48?

[Squid24]

back in the squat rack , excellent work Squid and 63 reps front squat is good effort

deadlifts , definitely my 2nd favourite lift these days ( used to be my favourite for a long time)

48 chin ups after Squats, RDL, Push ups, is good going, how many sets did you need for 48?

7 or 8 sets maybe? I did 10 my first round and then they went down hill from there...lol. I just kept putting marks on my paper as I came back to my stand...

This week I should be squatting 4 times

[shaneinga]

Nice job Squid. Good looking workout and a great job on the chin ups.

Squatting 4 times this week? Nice. Are you doing any mobility work?

I like doing parts of agile 8, and I also throw in some piriformis work and foam rolling at night.

Great work going on in here.

[Squid24]

Nice job Squid. Good looking workout and a great job on the chin ups.

Squatting 4 times this week? Nice. Are you doing any mobility work?

I like doing parts of agile 8, and I also throw in some piriformis work and foam rolling at night.

Great work going on in here.

I have no idea what these are...lol, but I stretch, some(not a lot) yoga and I love to foam roll at night too

[shaneinga]

I have no idea what these are...lol, but I stretch, some(not a lot) yoga and I love to foam roll at night too

Agile 8. I don't all of these, but I there are 4 or 5 good ones that I do.
https://www.youtube.com/watch?v=3B-3Khbht5s


Piriformis stretches
https://www.youtube.com/watch?v=8d2KaC47ED0


These stretches along with rolling the piriformis has really helped me as my squat numbers have become more heavy. Especially in the lower back pain department. It is crazy how small muscles in your azzz can make your lower back hurt.

[Squid24]

Agile 8. I don't all of these, but I there are 4 or 5 good ones that I do.
https://www.youtube.com/watch?v=3B-3Khbht5s


Piriformis stretches
https://www.youtube.com/watch?v=8d2KaC47ED0


These stretches along with rolling the piriformis has really helped me as my squat numbers have become more heavy. Especially in the lower back pain department. It is crazy how small muscles in your azzz can make your lower back hurt.

I will look more into these when I get home. Work computer wont let me see anything on youtube