Workout

Wed. Feb. 10th
Shoulder Press: 115x3, 135x3, 145x3, 155x3, 165x3, 185x3
Cleans: 95x3, 115x3, 135x3, 155x3, 165x3
Close Grip Bench: 95x3, 115x3, 135x3, 155x3, 165x3
D.B. Pullovers: 50x5, 65x5x2
Dips

Another update.
I am actually at or past my goals that I put n here in October. My max Deadlift is now 415, Max Squat 345, max Bench Press is 245. Bench is still way lower than I would like, but as my friend tells me, it is a Marathon not a sprint.

Last wo workout sessions

Sunday Feb. 7th
Bench Press: 135x5, 155x5, 175x5, 195x4, 225x1, 155x6
Shoulder Press (strict): 95x5, 115x5, 135x4, 135x3
D.B. Press: 50x5x3
B.B. Curls

Monday Feb. 8th
Deadlift: 185x3, 225x3, 275x3, 315x3, 365x3
Bent BB Row: 95x3, 115x3, 135x3, 155x3
Front Squat: 135x3x5 (still getting used to the feel for this, working n wrist flexibility)
Lat Pulldowns


I am also going to be adding a few Oly lifts to the mix: Snatch, High Pulls and Cleans.
They should have some decent carry over into HG Throws.

Feeling Good

Last night was chest and arms (triceps and biceps) night.
So far of all of the lifts I do I find the chest exercises to be the most frustrating. I really have to force myself to do any of these exercises and I think that until I make some visible progress, I am going to feel like they are useless, because the only think I feel that I really get from Flat Bench, or incline bench or Decline bench, or even Pec Flys for that matter is a sore chest a day or two later. Now I know since I am sore in all the right places the lifts are doing their job, but during the lifts I feel like they are just mere acts of futility. I know it will take time before I see actual visible results, but it is just tough.
On another note I am really loving dead lifts and am getting back in the squatting groove too. My quads and hamstrings are usually pretty sore after my leg day so again I know I am doing something right, and the amount of weight I am squatting and deading are consistently going up so no complaints there. I am so ready to get my dead lift over 400 and my squat over 350. There are my goals to hit by Christmas, and I know they are easily within my grasp as long as I keep myself in the gym and keep myself focused.
Another thing I am struggling with is my diet. I know it is extremely difficult to burn fat and build muscle at the same time as the diets types are at opposite ends of the spectrum, and this difficulty is finally dawning upon me. I know there has to be a way that I can accomplish both things, I have just yet to figure it out.
Anyway, headed out of town for the weekend, so we will see how I can control myself as far as eating goes. Wish me luck.

Gettin Ripped

Well, my Highland Games season was pretty much a wash this year. A couple injuries, and the weight loss really kept me from really performing like I would have liked to, but such is life.

I have completely taken my mind off of Highland Games for no in order to focus all of my energy in the gym, and it is going well. I am almost back to the point where I was before the "Hernia"like injury.
I am still at 220 pounds, and after another appointment with the bod pod, I found out my % of body fat has gone down a good bit, and I am really close to my goal of 18-20% bodyfat. Last October I was at 27.9% (I think) and I am currently at 22.6% bodyfat, a pretty decent change IMHO.
As far as lifting my deadlift is up to 365lbs and my bench is at 210 for 1RM. I have recently started squatting again, but have not attempted a total 1RM yet, but I am very near 300 which is where I left off last time I was seriously in the gym.

My diet slipped a bit this summer, but I am doing well getting it back on track (weekends are brutal though). Within the next couple weeks I should have my diet completely hammered out and I will once again be eating for success.
I am feeling so energized about the gym lately. I feel like I want to go 7 days a week, but I know I need days off in order to rest and so my massive muscles can get shredded. lol So I am there anywhere from 4-5 days a week and I love it, I actually think I am addicted to lifting right now. Let's just hope that I can keep up the moment and start getting some massive PR's again.
I haven't been journaling (is this a word?) my workouts like I should be but I am going to find the trusty workout log tonight and start tracking everything so I can post on here.

I reckon that about sums it up. I am heading to St. Louis this weekend to hang out with some friends and see one of the last Regular season games for the Cardinals before their run to the Series!

also want to give a quick shout out to www.muscle-geeks.com This is my new supplier of dietary supplements (and sweet free t-shirts) If you need any supplements, check these guys out, their prices are great and you will be helping out "the little guy"
Cheers!

Hurt back

So I went to Chatham this weekend to compete in the Highland Games competition. I was really excited to throw again and was hoping for at least some decent numbers. Well once I got there the day just went downhill.
1. I threw with a group of three other guys, and each of these guys outweighed me by at least 100 pounds each. Not good. I actually looked small compared to these ogres.

2. Although I was throwing better than I had the last competition, I was getting my ass handed to me (except for the Stone Put where I did pretty decent)

3. I had to drop out of the competition with two events to go. During my warm up for the Weight Over Bar, I managed to really screw up my back (enough to where I could barely stand upright) A couple weeks ago I was doing some squatting and tweaked my back a little. It has been sore, but I didn't think much of it. Well I regret that decision now. I could barely move the rest of the weekend.

so yesterday I went to the Chiropractor and he did a bunch of X-rays, and I was surprised to see my spine and pelvis were WAY out of alignment. so he worked me over and hooked my up to an electrical muscle therapy machine and a felt a bit better (I could move at least) I am store very sore and tight today but better than yesterday. I go back for another adjustment in two days.
Hope we can get it worked out. In the mean time he told me I could lift, just take it easy and listen to my body.

Trying!

So I had a very productive lifting session last night. Did mostly upper body and core work ( I am still a little afraid of squatting and deadlifting right now, plus I am throwing Sat. and did not want to have sore legs for that) But I will try some squatting next week and keep it relatively light and easy for now.

Doing a little cardio tonight in the from of some cycling. My first solo ride in a while, but should be able to get some serious riding in. Hoping to do 15-20 miles and get my average speed up to 16 mph (up until now 15.2 is my best average speed)
I will update again once the ride is done.
Cheers.

EPIC Fail

So yeah, I have once again failed at keeping this up to date. Found today someone beside myself read this when I kept it updated so that might just be enough to keep me on task with this.
So at this point I am still stuck at 220 lbs, but have not been actively dieting, and exercise is spotty at best.
But I have a new Gym membership at the Rec Plex and I am ready to roll.
I also bought a new Road Bike and have been starting rack up some miles on it (I even have Amy cycling with me too)

Haven't done a Highland Games Comp. in months, but this Saturday I have one in Chatham, IL so we will see how much I have lost yet again.
Anyway, I am really gonna try to keep this updated at least 3 times a week.
Cheers!