Worked all day and it suuuucked. Did a small carb load today too. Very very mild. Only 2 meals but I probably got 4-500 grams of carbs in between the two meals. Which were separated by 1 protein only meal and followed by 1 protein only meal. I was sweatin my ass off all day too.

Looking forward to finding some maxes this week. I'm going to keep the incline bench but I'm going to drop rack deads for trap bar deads and work on those.

Gonna be a whole week of North of Vag too. I'm only going to hit 1 may 2 accessory lifts along with my main lifts but I'll definitely be getting plenty of conditioning/foam rolling/stretching in

BW: not taken

Smith Incline-
205 x 3
225 x 3
245 x 4

Pullups-
BW x 10, 5, 5, 5, 5

Pushups-
BW x 35

Jump Rope- I suck at jump rope lol. Got the HR goin though.

From Jason Pegg's log over at Elitefts.com

Do not stand at my grave and weep,
I am not there, I do not sleep.
I am in a thousand winds that blow,
I am the softly falling snow.
I am the gentle showers of rain,
I am the fields of ripening grain.
I am in the morning hush,
I am in the graceful rush
Of beautiful birds in circling flight,
I am the starshine of the night.
I am in the flowers that bloom,
I am in a quiet room.
I am in the birds that sing,
I am in each lovely thing.
Do not stand at my grave and cry,
I am not there. I do not die.

-Mary Frye

Never forget those who have sacrificed everything so that we don't have to.

BW: still holding at 220

Seated Military (no back support)-
95 x 3
105 x 3
115 x 5 (add belt)

Flat DB Press-
85 x 6
100 x 2

Dips-
BW x 3 x 10

Chins-
BW x 12, 10, 8

Bosu Ball Pushup (ball upside down, pressing from flat side)-
BW x 10, 10, 10

My shoulder stability SUCKS. I barely got the 100's pressed up initially. My right arm was fine but ever since I fucked my left shoulder a little over a year ago when I get into the really heavy stuff it feels like my left shoulder is going to fall apart. Gotta get that stability built back up. Other then that my workout kicked ass. No conditioning or cardio so far today. May do some before work tonight though.

Went to the gym earlier only to find out it was f'ing closed. I'm gonna be training 4 days in a row now because I can't get in Saturday morning before work (gym opens at 6, I work at 7).

Knee hasn't hurt today so keep you fingers crossed people lol.

BW: 220
Training:

Incline Smith-
185 x 5
205 x 5
225 x 7

NG Dumbbell OH Press ss w/ Pullups-
4 sets each

Laterals-
2 sets

Assisted Pullups-
2 sets

Conditioning-
10 min Stairmaster w/ weight vest on level 13 (HR was JACKED)

I was planning on doing flat bench and working on form and set up but had a few problems:

1- No spotter therefore no handoffs

2- The benches at my gym are horrible. They're the Paramount 3 Way Bench and have a huge ass pad and handle which is right in the way of your legs when trying to set up properly.

3- The squat rack is not adjustable. The stops are the right height for doing flat bench in, but the lowest rack for the bar is to high for me to unrack by myself and still keep my form. I could probably elevate the bench but I then have to spotter again and the bench would be to high for set up.

That's what I went with the incline smith. Really not my first choice I'll settle with what I got.

Everything else kicked ass though. Love this style of training.

BW: 220 dry
Diet: Low
Training: none
Conditioning:

20 minutes low intensity (waiting for PT's to show up to see if I could use the sled)

Alternated between pushing the sled the length of the basketball court and pulling it (walking forward).

4 trips pushing w/ 100 pounds
4 trips pulling w/ 100 pounds
Very little rest between trips

Their sled definitely isn't a Prowler by any means but it works so that's what counts. I'll get a picture of it next time to show you guys. Basically it's a slab of wood w/ carpet on the bottom, a ring on the front to run a strap through for pulling and handles on the back for pushing w/ a peg in the middle to put the weight on. Handles are about 4 inches off the floor and they'll flip over if you push to high on them so you gotta stay low as shit.

My legs were blown up after I got done and I was ready to puke.

I also want to mention a couple other things:

#1- Premium Strawberries and Creme TeamSkip + Frozen Strawberries blended together= THE TITS

#2- If you like raisins, throw some dried cranberries in there too because the f'n rock.

#3- Dried cranberries + oatmeal= Also THE TITS

That is all lol

Rack Deads-
275 x 5 (no belt)
275 x 5 (with belt)
315 x 6 (with belt)

GHR-
BW x 5 x 5

Abs
Cardio

Tried 315 at first with not belt and I couldn't even budge it. 275 w/ no belt felt heavy as balls so I redid it with the same weight and added a belt which really helped. Bumped it back up to 315 and got 6. I don't like using a belt so I'm really hammering on my abs now. I've been slacking with the ab work and it's time to pick shit up.

Seated Military Press (No Back Support)-
75 x 5
95 x 5
105 x 7

Chest Circuit- 10 reps on each except Dips which were 5 reps
Pushup/CG Pushup/Med Ball Pushup/Dips x 2

Dips-
BW x 13, 10, 8

Chins-
BW x 10, 10, 6

Face Pulls-
3 x 10

Felt so damn good to be back in the gym. One of the projects I'm supposed to do this summer is set up circuits for different body parts the players can used. Since I'd never have someone do something I'd never do I'm going to experiment on myself hence the chest circuit. I'll be doing them for chest, back, shoulders, and legs so if anyone has any suggestions throw them out. I'm trying to stay away from using much equipment so that we could have several players all doing them at the same time instead of a couple at a time.

I'm also going to be using a hell of a lot of pushup/pullup variations with this program as well. Going to check at the liquor store about getting an old empty keg or two from them so that I can try out some different conditioning stuff.

Yesterday was my graduation so I started celebrating Thursday night lol. Lots of good food and booze. Finished off my crap weekend with some breakfast at IHOP. Starting today I'm back on the diet and start my training cycle with the 5/3/1 tomorrow.

Since I haven't really been on my diet the past week or two I'm starting with the Berardi/Trop Carb cycling principles. I'm not measuring anything just yet, but carbs are limited to breakfast and postworkout with a small refeed-ish day once per week.

I'm also looking into making a couple sandbags to do some odd object training similar to strongman training.

BW: 216
Training: None
Cardio: 25 min a.m. fasted

Last final is at 9 this morning then it's cleaning and mowing the rest of the day to get ready for my BBQ on Saturday so I'll be burning some more calories today. Gonna keep the diet low carb today and tomorrow so that Saturday will be more of a refeed instead of just a shit day lol.

Deload workout- pushups/pullups/abs/cardio

All BW exercises. Felt good.

Update- I'm cruising for the next two weeks or so. Feeling burned out from school and work and graduation.

Going back to the 5/3/1 and am going to stick to it for the remainder of my prep at least. Not having much fun w/ the DC split. Gonna kick up the cardio too. I really want to start running and shit again. Sled pushing/pulling is definitely going to be a part of it too.

Yesterday

BW: 219
Diet: Med
Training: Bi/Leg

EZ Drag Curl-
80 x 8, 3

1 Arm Rev Calble Curl-
36 x 15 each arm

Smith Calf Raise-
225 x 8 (DC style)

GHR-
BW x 7, 3, 3

Leg Press-
8pp x 5, 6pps x 15, 8

Nearly puked after this one. I'm trying to keep my form pretty strict on the GHR's but the last three were a little loose as far as form so that I could get some more in.

Leg press went well. I think both sets are PR's but I'm not sure. I should have been able to get more on my first set but it was messing with my head. The second set with 6p I was pushing for 20 but didn't make it. I was still able to stand up though so I rested a minute or two and went for it again.

BW: 217
Diet: Med
Training: C/S/T/B

Flat DB Press-
LT- 85 x 6, 100 x 1
TT- 100 x 3, 90 x 5

Seated Military-
LT- 80 x 5,6
TT- 95 x 10, 105 x 6

PJR Pullover-
LT- 75 x 7, 60 x 19
TT- 80 x 9, 4

Rack Chins-
LT- BW x 10, 10, 7
TT- BW x 10, 10, 10, 9

DB Rows-
LT- 95 x 7, 75 x 12
TT- 95 x 10, 80 x 15

Killed this one other than the DB pressing. I'm tempted to drop the weight and go for more reps but I'm gonna stay where I'm at and keep grinding my way up to that 10-12 mark w/ the 100's.

I'm also really stoked about the jump in the seated military presses. It's still not even respectable weight but it's getting better and it's killing my shoulders in a good way.

Triceps were good. I'm not a big fan of training biceps or triceps anymore so I try and hit them hard and move on. I have bigger things to work on then my arms.

Rack chins and the DB rows both kicked ass. My back was blown up by the time I got done.

Cardio: Mowed the lawn after I woke up this afternoon before I ate so it's technically cardio lol. Took about 30 mintues.

I think I may start adding some farmers walks into my cardio to help with conditioning and to keep things interesting. I'll try them out tomorrow morning.

BW: 217

Didn't drop but I feel leaner today then I have the past couple if that makes any sense lol.

Training: Abs

Decline Sit Up
Straight Leg Raises
Planks

Cardio: 30 min a.m.

15 on eliptical/15 on incline treadmill. Probably going to get another 15 minutes in tonight before work as well as some hot tub time to help with recovery.

My legs are going to be sore as hell even with the cardio this morning so I'll probably hit the foam roller pretty hard tonight too. Also my back is sore as hell too which is a good thing I guess. It's all muscle soreness and no low back pain like I used to get during/after squats. I'm moving some pretty pussy weight right now but it will be coming up very shortly. I gotta try and make up all the reps I didn't do my first couple years of lifting now lol.

I'm one of those stubborn people who get extremely motivated when I'm told I can't do something or when I'm presented with a challenge. While this can be a good thing it's very much a double edged sword because it's been my own stubbornness over the past couple years that have cause all my low back problems and injuries. Now I have that same stubbornness directed in a positive direction that will not accept anything less then what I know I'm capable of. Even if that means leaving my ego at the door and starting over at square one.

BW: 217
Diet: Medium
Training: Bi/Legs

Barbell Curl-
LT- 75 x 11, 60 x 15
TT- 85 x 10, 4

Spider Preacher Curl-
LT- 25 x 10
TT- 30 x 8

Seated Calf Raise-
LT- 20 x 15, 2p+25 x 12
TT- 2p+35 x 10

DB RDL-
LT- 95 x 8, 105 x 3
TT- 105 x 8, 80 x 12

Squats-
LT- 225 x 4, 135 x 5 x 10
TT- 225 x 6, 135 x 20, 15, 15

Walkouts-
315 x 10 sec

Stretch-Done

Good day today. The 315 walkout felt heavy as hell so I'm going to keep working my way up on those. I did them before my 225 set and it felt much lighter then it did last time. I went ahead and used a belt for my 225 set and while it helped it was to big so it didn't get me that much support. Once I can get 225 for 10-12 I'm gonna bump the weight and start at the 4-6 range and work my way up again. Next time I'm aiming for 2 sets of 25 with 135 then hopefully the full 50 a time or two after that. Once I get all 50 at once I'm gonna bump it up to 145 and start over.

Cardio: None

BW: 216
Training: None

I did attempt some grip work this morning but I was weak as shit. Probably from a change in the form I use for the pinwheel curls.

Cardio: 15 min a.m.

10 min medium intensity stairmaster, 5 min jump rope. Was gonna do more but for some reason I was just wiped out after that. I'll get some in postworkout tomorrow.