4/13/10

Squat 3x5 205
Press 3x5 95
Deadlift 1x5 235

4/9/10

3x3
Dead 20,15,10 w/ 145 lb
Dips 12,10,8 @ 2 assistance
Pull ups 12,10,8 @ 8 assistance

6:48 Total Time

Someone stole my dead lift bar after the first round, so this time might have been overstated.

4/6/10

Squat 3x5 200
Bench 3x5 170 (had troubles on my second set, did 3 reps, then the remaining 2. On my 3rd set I only did 4 reps)
Curl Up 12,10,10 @ 8 Assistance

Turkey vs. Jerky

Turkey
$2.79
140 grams serving size
150 calories
3.75 g fat 3%
2.5 g carb 2%
32.5 g protein 23%
.875 g sodium
$0.09 Per Gram of Protein

Jerky
$4.99
92 grams grams serving size
240 calories
1.5 g fat 2%
15 g carb 16%
39 g protein 42%
1.68 g sodium
$0.13

Notes for Fat Loss

BMR 1979 calories
2400 - 2600 for Fat Loss

2500 calories diet
40/20/40
Fat 55g
Protein 250 g
Carb 250 g

40/25/35
Fat 97g
Protein 250g
Carb 156g

3/23/10

Squat 3x5 195
Press 3x5 110 went to 105 for 3rd set
Pullups 10 @ 5, 6 @ 4, 5 @ 3, 15 @ Full stack

I used the assisted pull up machine.

3x3

http://baye.com/3x3-high-intensity-training-routines/

1. Deadlifts 1×20
2. Dips 1×12
3. Chin-ups 1×12
4. Deadlifts 1×15
5. Dips 1×10
6. Chin-ups 1×10
7. Deadlifts 1×10
8. Dips 1×8
9. Chin-ups 1×8

3/20/10

Squat 3x5 190
Bench 3x5 165
Deadlift 1x5 220

3/13/10

Squat 3x5 180 lbs
Bench 3x5 160 lbs
Pull Ups, skipped arms were too sore.

3/13/10

184.6 Weight

3/11/10

Squat 3x5 175 lbs
Press 3x5 100 lbs
Deadlift 1x5 205 lbs

3/9/10

Squat 3x5 170
Bench 3x5 155
Chin ups 8,6,5

Foam roll for self myofascial release

I'm picking up a foam roller. For a while I didn't understand how people were using them.

Enjoy these GIFs...

3/7/10

Bodyweight 184.6

Yesterday
Squats 3x5 165
Press 3x5 95
Pullups 6,5,6

Weight Gain

February weight gain...

Gain 6.7 lbs
Lean 5.57 lbs
Fat 1.13 lbs

0.22% Body Fat Gain

If you factor in the accuracy of calipers the body fat % gain is a wash.

3/4/10

Squat 3x5 160
Bench 3x5 155
Deadlift 1x5 190

3/2/10

Squat 3x5 155 lbs
Press 3x5 90 lbs
Chin Ups 8,6,4

2/27/10

Squat 3x5 150
Bench 3x5 145
Pull Ups 5,5,5

Body Weight 183.3 lbs.

2/25

Squat 3x5 145
Press 3x5 85
Deadlift 1x5 175

Strength Standards

http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html

2/23/10

Squat 3x5 135
Bench 3x5 145
Chin Ups 7,5,5

Wow this was a humbling experience. I'm hoping this is just me adjusting to a different exercise.

How many carbs should you eat?

this article is worth checking out.

http://www.marksdailyapple.com/the-primal-carbohydrate-continuum/

02/19/10

Overhead Press 125 lbs 3 Sets of 5
Pullups 8/6 (attempted 2 sets of 8)
Dips 8/8

Weight

182.2 lbs.

Weight

181.8 lbs.

Rise and Shine

Rise and Shine Shake;
.25 Cup Oatmeal, Whole Milk, Peanut Butter, Gold Standard Whey Protein and Banana

Calories 715
Fat 27.5g
Carb. 70g
Protein 46g

2/10/10

Leg Ext 190 1:20
Leg Press 350 1:30
Leg Press 210 1:24 20 Reps
Calf Raise 200 1:05 24 Reps

Shoulder still Injured

Injured Shoulder

My shoulder has been injured from jiu-jitsu so I'm taking it easy. I'm going to do some leg work in the next few days.

1/24/10

Leg Extension 185 1:33
Leg Press 340 1:32
Calf 180 1:43

Situps 35 w/ 10 lb weight

1/20/10

Overhead Press 120 1:26
Lat Raise 70 1:12

Biceps 70 1:18
Chins 1 Full, 3 Neg Only

Tri Ext 75 :55 6 Reps
Dips 9

I've passed the 100% gain mark for the Overhead Press from when I started on 07/25/09

1/16/09

Leg Extension 180 1:35
Leg Press 340 1:14
Icarian Donkey Calf 160 1:41

Declined Sit Ups 34 w/ 10lb

1/14/09

I started to increase my daily calorie intake to 2200-2300. In December I was eating as low as 1800 a day and at the time my lowest recorded weight was 176.4. Since I have increased my calories I started to lose weight again. Today I hit a new low of 176. So... too few calories and your body will hold onto fat.

1/11/09

Bench 162.5 1:26
Fly 120 1:15

Pulldown 175 1:23
Pullover 120 1:15

Deadlifts 135 16 Reps
Seated Leg Curl 120 1:30

Deadlifts and Pullovers are some of my favorite workouts.

1/7/10

Leg Press 400 1:04 4 Reps (300 1:42 9/6/09)
Leg Ext. 175 :51
Calf 140 2:30

Sit ups 30 w/ 10lb 3rd Step

I was mainly testing my leg press this week. I'm going to go back to the Leg Extension Pre Fatigue next session.

1/4/10

3:00 Jump rope
:30 Rest
3:00 Changing Levels
:30 Rest
3:00 Jump rope
:30 Rest
3:00 Move in a Circle
:30 Rest
3:00 Jump rope
:30 Rest
3:00 Jump rope

1/2/10

Overhead Press 110 1:50 7 Reps
Lat Raise 65 1:06 8 Reps

Biceps Hammer Strength 70 1:11 6 Reps
Chin Ups 2 Super Slow 3 Negative Only

Triceps Extension 75 :53 5 Reps
Dips 6