TB Deads "5" Day

Deads- 245 x 5, 265 x 5, 280 x 10

GHR- 20 reps total (7,5,5,3)

Decline Sit Up- +20 x 10, 10, 9

Jump Rope- 100 both feet, 50 each foot, 100 both feet

Stretch

I'm back and ready to rock.

Friday

One thing I forgot to mention in my previous post was that I also got my foam roller back after a full year of being on loan to one of the football players I worked with last summer. He had some wicked tightness all through his back, hips, and legs so I let him have it for awhile. Anywho, I got it back and was going to use it the other night while watching TV to work on my legs. My 6 month old pup (who is now bigger than our 16 year old Australian Shepard/German Short Hair cross) had completely different ideas about what I was doing lol. I don't know how many of you have used a foam roller while a 40 pound dog is mauling you while he "plays" but it's not very easy. I did get some work done on my legs but not nearly as much as I'd like.

One of the great things about having my foam roller back is that I don't have to drive to the f'n gym just to foam roll, stretch, and do some ab work. Plus, I'm going to start using Defranco's Agile 8 at least 5-6 days per week so I don't need to go to the gym just to do that either.

Smoked Brisket and Incline Bench

Here is a quick rundown of whats been goin on the past week or so. I finished my internship with the football team and completed my journal or that as of today so I'll be turning that in tomorrow. I'm a little anxious to get a grade on it since it's my last thing to do before I can officially graduate. If I fail this I have to redo it.

Friday night and Saturday night will be my last two graveyards at work and next week I start working full time on the day shift which will result in much larger paychecks lol.

My fiance and I picked the lady who is going to make our wedding cake (burnt orange and white are our colors, GO LONGHORNS BABY!) and we tried the food at your first option for caterers today and it was beyond amazing. I had the smoked brisket and potato salad. To be honest, I wish I could eat at that place every day of the week. The price was a little high but I think after some shopping around we can talk them down a little bit.

I also just got back from the gym where I realized I'm and idiot. My military press was on Monday, I didn't lift Tuesday or yesterday and then I went and did inclines today. I completely skipped deads so I'll do those tomorrow and then squatting Monday.

Incline Bench-
195 x 3
135 x 10
135 x 6
115 x 5 (1 sec pause on chest)
115 x 5 (1 sec pause on chest)

Pullups/Chins

My numbers today sucked again but I think part of it is I'm just getting over this shit I had last week and I haven't done free weight inclines for awhile so I'm still getting used to them. Look for some Boring but Big to happen on bench and squat day.

Military "5" Day

GHR-
1 x 5

Military Press-
115 x 9 (2 reps PR)

Dips-
BW+25+red band x 5
+50 x 6
+60 x 6
BW x 15

Kroc Rows-
100 x 12
100 x 8

Face Pulls-
90 x 12
110 x 10

Very short workout. Did all that in maybe 30 minutes. I'm taking an idea from Angry Coaches blog over at elitefts and am gonna focus on one lagging bodypart per cycle. Right now it's my upper back so expect to see a lot of rowing and chins.

Thursday 7/23/09

Squat Deload day. Sucked balls at pretty much everything today too. I'm going to deload through my next 3 lifting sessions then come back strong. I've been to sporadic with my workouts to feel strong at anything right now and it shows. 135 felt heavy during the 1 squat set I did. One thing I have really been slacking on is my stretching which I'm starting again as of today.

Gotta start busting my butt on my internship journal today too. It' will be due sometime in the next two weeks and it needs to look good before I had it in. I'm to close to finishing to screw it up now.

Tuesday 7/20/09

Did incline and trap bar deads but I'm not gonna bother posting my numbers since I didn't get near what I needed to. When I get sick my appetite goes in the shitter so I haven't hardly been eating. I'm feeling better now though and we'll see how squats go tomorrow.

Cardio/Conditioning

10 min LIC on eliptical
10 minutes sled pushing- 4 trips down basketball court w/ 80 pounds. I almost died.
10 min LIC on bike

Stretch-Done

I'm getting sick again. I don't get sick often but it seems like once a year I get a whopper of a cold and then I'm done. Luckily I caught it early so I can get it taken care of.

Deadlifts tomorrow.

3 x 5 Military Press

Military Press-
100 x 5
110 x 5
115 x 5

Dips-
+45 x 5
+70 x 5, 4
BW x 2 x 10

Chins-
+35 x 3
+45 x 5, 3
BW x 10, 6

Stuck with the recommended reps for MP because my last 5/3/1 rotation I murdered my old max and I haven't lifted consistently for the past couple weeks so I didn't push it. All the reps were full range and very fast though. Dips kicked ass, chins didn't. I'll get them next time.

Also because of scheduling and monetary conflicts I'm not going to be able to compete in the show at Norman OK in November. I was really hoping to get it worked out but it's not gonna happen. I'm going to continue to diet but not a true keto diet though. It will be low carb with a weekly refeed though. For todays workout I tried using fruit postworkout but I have some mild fruit allergies so I'm dropping that. They aren't major allergies (I'm not gonna die or anything lol), they're just extremely annoying. My throat starts to itch as do my inner ear if that makes any sense.

Cardio/Recovery

BW: not taken
Diet: 100% so far

20 minutes (10 stairmaster/10 eliptical)

Abs/Foam Rolling

I love foam rolling lol. Military presses tomorrow :D

Oh hell...

This post isn't going to be anything special. My motivation with both diet and training have been nill lately so there isn't any positive to post about. I'm back on my diet as of today, sticking with the 5/3/1 but moving to lifting 3 days per week instead of 4 like I was. I believe that was part of my problem. I was trying to lift 4 days per week and I was burning out way to quick.

Day 1- Squat Day

Only good thing here was the GHR's (3 x 5). My right adductor is strained at the moment and my hip hurts like hell so I'm going to rehab it pretty good over then week before I have to squat again.

5/3/1 Week and updates

Well last week as a complete bust. Diet was decent at best and I didn't train at all. My fiance and I had gone over our schedules for the next couple months and it was looking like I wasn't going to be able to make either show I was looking at which really bummed me out. After that I balanced my checkbook and that was even more depressing. I haven't been real good at managing my money the past couple months which I really need to work on. I haven't taken my BW in at least a week but I'm back on my diet today and will start w/ the BW tomorrow and I'll get some current progress pictures this week too.

Right now with my tentative schedule I'm looking at doing the Red River Bodybuilding competition in Norman Oklahoma on November 24th. It's an national qualifier which I'm not real thrilled about. I'm to damn competitive so stepping on stage the first time at a show of that level and getting blown away isn't my idea of a good time. You do what you gotta do though so I'm gonna give it hell. As of yesterday I'm 16 weeks out and already freaking out a little lol.

Today's workout-

Military Press-
130 x 7

Flat DB Press-
70 x 8, 85 x 6, 95 x 3

Kroc Rows-
75 x 15 per arm, 85 x 15 per arm

10 min postworkout cardio

That puts my new working max for military press is up to 145 (up 10 pounds from my previous). Intended to do 15 minutes of cardio postworkout but I was feeling sick after the kroc rows and 10 minutes so I said screw it and went home.

30 minutes a.m. cardio tomorrow morning.