Week 2 - Mud Run Training

3 or 4 K in about 19 minutes...I wish i had a track near by I could keep a more accurate record of this.

Also did clap push-ups after
1 x 15
2 x 10

felt good to do those. By the way, listening to Korn and trying to jog slowly doesn't work to well, i kept wanted to do sprints. I think I will get that out of my system this weekend. I might actually play some rugby to this weekend :) Going to make someone my bitch.

Week 6, Day 4 - Speed Box Squats

For the love of all that is holy I finally did a freaking box squatting session!! And I think its a great exercise, and finally see how it will help me in my regular squats to get me out of the hole easier. But I have one problem, i get major pain where my hip and thigh meet. Talked to my Chiro and he mentioned something with the nubby end of the bone hitting something, or pinching something and he can fix it , and it will get rid of the pain. All i need now is for him to get his damn table set up so I can get him to give me a few adjustments.

So my workout went a little something like this:

DE Box Squats
8 x 2 @ 185 lbs
- I went lighter than i should have because of the pain. Also I did it on a box that allowed my legs to be at 90 degree's which also helped with the pain.

SLDL
3 x 15 @ 135 lbs
-these were more like speed deadlifts

Standing DB Shrugs
1 x 10 @ 100 lbs
1 x 11 @ 100 lbs
1 x 10 @ 100 lbs

Standing DB Hammer Curls
3 x 8 @ 40 lbs
- i know super light, but i am trying to take it easy

Uneven Sidebends
1 x 6 @ 10 lbs
1 x 8 @ 10 lbs
-now each set included doing it left & right both front and back. And man did my abs kill the following day!

Week 6, Day 3 - ME Incline Bench

Sorry I was to lazy to bother to enter these last week. So now that I am on an off week I seem to have plenty of time :) Only problem is that I forget what I did for warm ups or how easy/hard thigns where.

My workout went a little something like this:

ME Incline Bench:
1 x 20 @ 45 lbs
1 x 8 @ 135 lbs
1 x 3 @ 185 lbs
1 x 2 @ 205 lbs
1 x 1 @ 225 lbs
2 x 1 @ 275 lbs
-failed twice on the last one. I am not really all too surprised, it woudl make sense as I am generally weeker on this exercise than a regular bench and I failed a 295 floor press.

DB Extensions
3 x 7 @ 40 lbs
-form better than normal ;)

Rope Tricept PD
3 x 7 @ #7
-Did i mention how I hate that i don;t know the weight of the damn plates?

BB Row
2 x 10 @ 165 lbs
1 x 8 @ 165 lbs
-i only did 8 on the last set because i did not want to go to failure, and 10 would have taxed me.

Hanging Leg Raises
1 x 12
1 x 11
1 x 10

Ball Abs
1 x 11
1 x 10

Front Neck Bridges
1 x 14
1 x 17
1 x 18
-getting stronger :)

Back Neck Bridges
1 x 14
1 x 12
-got bored, went home.

Week 1 - Mudrun Training

Well a friend has convinced me to enter a 10k run in June. Now the only reason I want to run it is because it looks fun as hell. Here is the link http://www.mudrun.ca/. Fun eh?

Anyways my training for it is to not interfere with my strength training so its going to look like this:

Week 1: 7K
Week 2: 3K
Week 3: 10K
Week 4: 5K
Week 5: OFF

Repeat cycle.

I could care less what place I come in. So I am only doing that once a week. Today was my first time running in 9 months!! I did:

7k in 40min 47sec.

Ran it really slow, but still manages to get chaffed inner thighs, nipple, and blisters on my feet. I forgot how much i hate running. I could have gone longer as far as my cardio is concerned, but my legs were so stiff and sore that I had to stop twice (waiting for lights, but much appreciated).

Week 6, Day 2 - ME Squat

Well boo to me. I am going backwards again, but I can only blame myself. Right, so I am going to make a big effort from now on to stick to the damn plan regardless of my personal life...maybe ;) But I think I might have at least got my failed lifts if my damn legs were not so bloody stiff. I hate making excuses for myself, so I will just stop complaining and move on :)

My shitty workout went a little something like this:

Warm Up
5 min walk on tread mill
Hella leg stretching a good 15 minutes

ME Squat
1 x 15 @ 45 lbs
1 x 8 @ 135 lbs (surprisingly difficult)
1 x 3 @ 225 lbs (easy)
1 x 1 @ 315 lbs (easy)
1 x 1 @ 365 lbs (slight stall half way through, but good)
2 x 1 @ 385 lbs (failed)
- I had my trainer/friend dude there spotting me, he told me what has happening (like i didn;t know..bastard) But i was not confident with the weight and would lean forward way too much to get out of the hole. So I got about 2-3" out of the hole, but then would lean forward and get stuck at the mid point...booo me.

Leg Curls
-skipped. Legs stiff as hell

SLDL
3 x 8 @ 225lbs
-very very easy. Needed to.

Wide Grip Lat pulldowns
3 x 7 @ #12
-very easy as well. really concintrated on form

Incline DB Curls
3 x 8 @ 35 lbs
-lower the weight a bunch and concintrated on form...but not my spelling :)

Abs on a Ball
1 x 14
2 x 12
-meh did it for fun

Still trying to take every exercise besides the main ones easy. I didn't really mind it at all. However its days like today that make me want to take supplements again.

Week 6, Day 1 - Speed Bench

Slightly tweeked my shoulder today benching. But muscled my way through it :) I tried to take it as easy as possible, and did not go to failure on my sets, however i would keep forgetting my first set of an exercise :) Next week is another off week, not sure if I will do it or not yet, but more than likely will. It will give me time to catch up on errands i need to run, people i need to see, and things around the house I need to do.

So my workout went a little something like this:

Speed Chain Bench
8 x 3 @ 135 lbs + 60 lbs of chains
- found bigger chains today :)

DB Seated Miltary Press
1 x 6 @ 75 lbs
2 x 5 @ 75 lbs
-used those stupid power blocks again. But at least my shoulder wasn;t too bad during this..weight felt really easy , could have got 7 reps

Tricept PD's
3 x 10 @ #12
-should kinda hurt doing this, but exercise was still easy

Bent Over DB Rows
1 x 10 @ 90 lbs
2 x 8 @ 90 lbs
-didn;t feel like using the power blocks again. SO i stayed at 90 lb DB's..just lower reps...pretty average. not hard, not easy.

Slight decline Sit ups
1 x 12
2 x 14
-was bored, did these for fun

Back Neck Bridge
1 x 12
1 x 13

Front Neck Bridge
2 x 12
-wanted to take it easy as my traps were still sore from yesterday :)

Well my legs loosened up a wee bit tonight, but the stiffened up again on the drive home. I am about to stretch alittle and go to bed. I hope they are not to bad tomorrow, if so I will have to do some major stretchign before I make my 1 RM attempt.

Week 5, Day 2 - ME SLDL

I have no motivation to say anything.

My workout went a little something like this:

Warmup
Chest
Back

SLDL
1 x 10 @ 135 lbs
1 x 7 @ 225 lbs
1 x 2 @ 315 lbs
1 x 1 @ 405 lbs
-last one took a wee bit to get up, didn't want to press my luck this time. Besides I want to save some energy for when I do floor presses tomorrow...shooting for over 300 lbs

Leg Curls
2 x 6 @ 160
2 x 5 @ 160
-wow these seemed really heavy today..must be the SLDL

Back Ext.
3 x 10 @ 135 lbs

Lat Pull downs
1 x 7 @ #14
3 x 7 @ #16
-dammit still don't know the weight of the plates, but #16 was pretty damn close to all the weight...must have been just over 200 lbs because when hanging from bar it dragged me back up.

Incline DB Curls
1 x 8 @ 45 lbs
1 x 7 @ 45 lbs
1 x 8 @ 45 lbs
-better than last week

Week 5, Day 1 - Speed Bench

Well I finally figuered out what I am going to do with all the chocolate I got for Easter, post workout treat!! MMMMMMMM. Decent workout, seeing how I had a mini 4 day vacation, man I don't want to do that again. I am surprised, my eating was horrible over the weekend..I mean wholy carbs !! But I am still the same weight. I figuer thats because 2 days I did not eat as much as I needed to, and I barley got any sleep all weekend. If you look up weekend warrior in the dictonary you will see a picture of me!

Anyways, my workout went a little something like this:

Warm Up
pushups
deadlift
lat pulldowns

Speed Chain Bench
10 x 3 @ 135 lbs + 58 lbs of chains
-about a 1/4 of the links were on the ground, so I do not have an exact calculation of what I actually lifted. It still felt really light, I think I will increase the chain weight even more next time.

DB Seated Military Press
1 x 5 @ 75 lbs
1 x 6 @ 75 lbs
1 x 5 @ 75 lbs
-had to use those damn power block things. I absolutly hate these, they should never have been invented. But my new gym is missing Db's between 50-90 lbs.

Tricept PD's
3 x 10 @ #14
-dunno how much those damn plates weight, but it was almost the full stack. I am going to hav eto replace these soon. Will probably do close grip or something...maybe weighted dips.

BB Underhand Bent Over Rows
1 x 10 @ 135 lbs
1 x 7 @ 185 lbs
2 x 8 @ 185 lbs
-have i mentioned how much I hate this exercise?

Abs on a ball
1 x 10
1 x 15

Back Neck Bridge
1 x 13
1 x 14
1 x 13

Front Neck Bridge
1 x 15
1 x 13
1 x 15

All in all a good workout. Tomorrow I try a 1 RM for SLDL, should be interesting, and next week I finally get to do some squats. Man I hope i get a good weight on it. I am hoping for over 405, or hell I will even take 405. I think after my 12 weeks are done on this west side routine, I am going to go back to the Smolov squat program, and blast my squats for 8 weeks, and alternate back to Westside.

Week 4, Day 3 - ME Bench

Well today was a big mistake, there is no way I should have even stepped into a gym today; for a few reasons. My focus was not there, I found I was thinking too much about other outside influences and could not focus on the task at hand. I had a few friends at the new gym with me working out, and they kept cracking jokes between sets or during my sets, which really threw off my concentration (it was already off to begin with), the last thing I want while working out is to laugh or giggle. And third, I just did a ME yesterday!! I was very disappointed with my lift, but maybe next week I will get what I want.

So my crappy workout went a little something like this:

Warm Up
Pushups
Sumo Deadlifts

Bench
1 x 25 @ 45 lbs
1 x 10 @ 135 lbs
1 x 6 @ 225 lbs - to failure :(
1 x 1 @ 295 lbs - failed
-dammit! I was soo looking forward to cracking 315 lbs today..next week I will get back into a regular routine and hit that bitch.

Lying DB Extensions
3 x 7 @ 50 lbs

Close Grip Press
3 x 7 @ 185 lbs
-I did a rope pressdown before this to warm up a wee bit, as if the extensions didn't warm me up enough.

DB Bent Over Row
3 x 10 @ 90 lbs
- I was actually quite happy with this

Hanging Leg Raises
2 x 12

Front Neck Bridge
3 x 12

Back Neck Bridge
3 x 12

Well my bi's felt raw going into the workout, and they still feel raw now. Its weird I don;t really get that tight anymore, or stiff. I just get this weird feeling..i can;t explain it. It just feels like I have no strength in said muscle. Anyways, 1 more workout this week, and I have a nice long weekend to accomplish it.

Week 4, Day 2 - ME Deadlift

Amazing workout today, I am very happy with myself, I got a new PB on my deadlift. Hopefully this will help increase my squat. I also got to do a whole bunch of new exercises today as I was training at my new gym. And i was the only one there :) I love this place.

So my workout went a little something like this:

Deadlift
1 x 10 @ 135 lbs
1 x 6 @ 225 lbs
1 x 1 @ 315 lbs
1 x 1 @ 405 lbs
1 x 1 @ 425 lbs
1 x 1 @ 455 lbs (failed)
1 x 1 @ 405 lbs
- that last one I had to re-rack the weight..lol. I know I could have gotten that 455 lbs, but I was just way way too gassed to do it. Here is the vid of it (http://www.youtube.com/watch?v=PHkMVaLYWio) I know as far as contest goes I was not down far enough, and its hard to judge based on the angle of the camera...but still!

Leg Curl Machine
2 x 7 @ 160 lbs
2 x 5 @ 170 lbs
-got a little ahead of myself here.

GHR
3 x 10
-finally tried this bastard! probably not the best idea to do it right after leg curls, but it was still fun

Wide Grip Chin Ups
2 x 7
1 x 5
-I hate these..lol, but it was fun doing something different for a change. Only reason I did it was that they had the lat pull down in pieces.

Incline Seated DB Curls
3 x 8 @ 40 lbs
-this was harder than i thought. And man the grips on these DB's tore my palms to shreads.

Reverse GHR
1 x 10
2 x 12
-No other ab stuff there, so had to make due.

I just know my legs are going to be killing me in a few days, so I downed a bunch of BCAA's when i got home, and did some light stretching. I will probably have to keep stretching for the next couple of days. All in all a great workout! It felt good to relieve more stress.

Week 4, Day 1 - DE Bench

Oh it felt SOOOO good to get back in the gym. I had lots of stress from work to clear out of my system, and fustration built up over the week. It was great to get in there, listen to angry music and lift some weight. Its like yoga for me.

So my workout went a little something like this:

Warm Up
back machine
light deadlifts
light bench press
- question....are you supposed to look like a frog when you deadlift? I was looking at myself in the mirror in front of me, and started laughing at myself..lol

Speed Bench
8 x 3 @ 185 lbs
-about 30 seconds between sets.

DB Seated Military Press
1 x 8 @ 65 lbs
2 x 5 @ 75 lbs
1 x 4 @ 75 lbs
-just trying to find my weights...will stick with 75 lb DB's next time.

Tricept PD's
1 x 10 @ 80 lbs
1 x 12 @ 80 lbs
1 x 11 @ 80 lbs
-hehe still finding the right weight...i'm thinking 90 lbs next time for 10 reps

Bent over BB rows
1 x 10 @ 95 lbs
3 x 10 @ 115 lbs
-I freaking hate this exercise! My form bloody well sucks! And I can;t lift heavy weight with it..grrr, its exercises like this I wish i had a training partner to watch my form.

Russian Twist
2 x 4 @ 35 lbs
1 x 3 @ 35 lbs
-Ya i know i made the name up..it was still hard.

Back Neck Bridge
1 x 11
2 x 12
-ohh this felt nice to do again!

Front Neck Bridge
1 x 11
2 x 12
-same as above

A few things I noticed today while working out. I am getting more vascular, so the mirror is telling me I am loosing some fat :) So i weighed myself and I am down a few pounds. About 210 lbs now. My diet is working!! I also noticed arching your back is tough!

Week 4, Day 1 - DE Bench

Oh it felt SOOOO good to get back in the gym. I had lots of stress from work to clear out of my system, and fustration built up over the week. It was great to get in there, listen to angry music and lift some weight. Its like yoga for me.

So my workout went a little something like this:

Warm Up
back machine
light deadlifts
light bench press
- question....are you supposed to look like a frog when you deadlift? I was looking at myself in the mirror in front of me, and started laughing at myself..lol

Speed Bench
8 x 3 @ 185 lbs
-about 30 seconds between sets.

DB Seated Military Press
1 x 8 @ 65 lbs
2 x 5 @ 75 lbs
1 x 4 @ 75 lbs
-just trying to find my weights...will stick with 75 lb DB's next time.

Tricept PD's
1 x 10 @ 80 lbs
1 x 12 @ 80 lbs
1 x 11 @ 80 lbs
-hehe still finding the right weight...i'm thinking 90 lbs next time for 10 reps

Bent over BB rows
1 x 10 @ 95 lbs
3 x 10 @ 115 lbs
-I freaking hate this exercise! My form bloody well sucks! And I can;t lift heavy weight with it..grrr, its exercises like this I wish i had a training partner to watch my form.

Russian Twist
2 x 4 @ 35 lbs
1 x 3 @ 35 lbs
-Ya i know i made the name up..it was still hard.

Back Neck Bridge
1 x 11
2 x 12
-ohh this felt nice to do again!

Front Neck Bridge
1 x 11
2 x 12
-same as above

A few things I noticed today while working out. I am getting more vascular, so the mirror is telling me I am loosing some fat :) So i weighed myself and I am down a few pounds. About 210 lbs now. My diet is working!! I also noticed arching your back is tough!