My Log

Tuesday 10/31/06 Didn't do anything today. My back is really hurt, not sure what the hell I did to it, but it kills. I don't think that I am going to be able to do anything tomorrow either, unless it magically heals overnight.
 
Wednesday 11/1/06 Same today as yesterday. Today is normally my hardest workout day, but my back was still killing me. It is feeling better then yesterday, but I would prefer to just let it heal then injure it again and making it worse.
 
Thursday 11/2/06 I had class all day today so I did not work out at all, plus this is my normal day off. My back is still in a bit of pain but I think I will be ready to go to the gym again tomorrow and lift. I've really been bummed out the last few days from not going, and I can't wait to get back in there and start lifting hard and working out hard again. I have my comp in a bit over a week, so I need to check in on my weight here to make sure that I make weight. Also I ate excellent today. I liked all the food I ate and it was all real good and healthy. I feel great and am pumped to start lifitng again tomorrow.
 
Friday 11/3/06 Finally got back to the gym today and it felt fucking great. I was worried I would have lost a little strength, but everything was still up. I am really pumped with a bunch of my lifts today. My back is still hurting a bit but it didn't really bother me that much in the lifting, but I couldn't do any of my ab work as that killed my back. Anyway stats for the day are below.


Routine #3 5 Reps Heavy Weight
80x5 85x5 85x5 Curl Machine
150x5 160x5 160x5 Wide Grip Lat Pull Down
85x5 85x5 85x5 Barbell Curls, Really Clean Form
85x5 85x5 90x5 Lying Barbell Tricep Curl
55x5 55x5 55x5 Dumbbell Split Squats
180x5 280x5 290x5 300x5 Smith Machine Squats, Pumped with these my legs were hurting afterwards
45x5 50x5 50x5 Dumbbell Overhead Presses, Pumped with these as will, was on 35s at his range 6 weeks ago
115x5 155x5 165x5 170x5 Flat Barbell Bench Press. Had a little help on my last set last rep, but this is another 10 pound gain which I am pumped about.
75x5 80x5 85x5 One Armed Dumbbell Rows, Big last set for me
70x5 95x5 95x5 Weight Dips in Between Benches
150x5 160x5 160x5 Fly Machine
35x5/70x5 40x5/70x10 40x5/70x10 Bent over front deltiod raises, to dumbbell shrugs.
 
Saturday 11/4/06 Woke up this morning and went to Jiu Jitsu. It was a real hard class today and I was beat afterward. Class was about 1hr and 15min, and then I rolled for like 45 minutes. I will say I must have had an awesome workout yesterday because I am sore as shit. After just taking one week off to. I'm sore like I was when I first started lifting. I might not lift Sunday if I still feel this way as I think it would be better off for me to recover a bit. We will see. Weight myself this morning and I was 188 so thinning out a little bit, I have to lose 2 more pounds in the next five days for the Jiu Jitsu tournament, so I am going to go on a nice healthy diet for the next few days to get the last of the weight off. That's it for now.
 
Sunday 11/5/06 I was still really sore today so I decided not to lift. I figured my body needed the recovery if I am still this sore. My last day of shitty eating before I cut for the next 5 days for the Jiu Jitsu competition.
 
Monday 11/6/06 Had a good day today. Was pretty tired throughout the day and I have a big Macro Economics test tomorrow so I only stayed for one Jiu Jitsu class. Was a good class though, and I am looking forward to the competition. Weighed myself before and after class and I lost 2 pounds during class. Wasn't even a real hard cardio class, so I can't imagine what I lose at one of the hard classes. I ate really healthy today, and feel real good. Three whole food meals that are around 250-500 calories, and then 3 25g protein shakes. I am going to keep this same diet up until Saturday, which I think will help me cut weight just fine.
 
Tuesday 11/8/2006 Had a good day today. I ate real clean throughout the day and I feel really good. Had class for 6 hours and then I went to boxing and no gui jiu jitsu. I was there for 2.5 hours and was completely beat. Weight myself before and after class, and I was 4 pounds light at the end, plus I consumed about 3 pounds of water, so I sweated out around 7 pounds I believe. Went home had dinner and pretty much passed out as I was beat. I might skip lifting tomorrow as well just so I can get a solid 2.5 hours in at Jiu Jitsu, as I was to be ready for this tournament. I think the lifting will commence again full bore on Sunday.
 
Wednesday 11/8/06 Had another good day today. I ate real healthy and felt good throughout the day. I didn't lift today as I want to concentrate on the Jiu Jitsu, and I wanted to be fresh for class. Stayed for the beginner and advanced classes at Jiu Jitsu tonight. Was there for about 2.5 hours, rolled for a while at the end. Another good session and I worked really hard. I weight 190 before class started and was 186 at the end of class. I consumed about 45oz of water so I figured I sweated out 7-8 pounds so I was definitly working hard. Day of tomorrow and probably a day off on Friday as well as I have to work 9-8, but I might try and get some cardio in Friday night before the competition, but nothing real intense.
 
Thursday 11/9/06 Sorry for the late posts here but I have been busy and I am going to play catch up here on the posts. I didn't do anything today as it is my day off and I had class for the majoriy of the day. I'm feeling real healthy with the food I have been eating and I am looking forward to the weekend.
 
Friday 11/10/06 I had to work 11 hours today from 9-8 so I didn't do anything today. I cut all of my eating off today after 6 PM as I want to flush my system out so I make sure that I make weight tomorrow morning. I am really looking forward to the Jiu Jitsu competition tomorrow.
 
Saturday 11/11/06 I had my Jiu Jitsu competition today which was really cool, it was the first one I have ever done and was a great learning experience. I made the weight class I wanted to and actually ended up weighing in at 185 so I cut about 5 pounds in the last week. I am feeling really great and am really starting to see the weight loss in my chest stomach area. I'm looking forward to getting back into the lifting now that the competition has gone by. I am going to round out my 3 months of lifting here, and then cut for a couple of weeks and then do another 3 month lifting cycle before spring comes and my race season starts.
 
Sunday 11/12/06 Unfortunately we had a big party at my apartment last night so I didn't get up this morning to go to the gym. I'm not going to let myself fall into a college drinking lifestyle again though. I've made some great gains and I want to keep them coming, so starting tomorrow training goes back into full gear.
 
Monday 11/13/06 Woke up this morning a little late so I didn't really have time to eat breakfest I went to work from 9-4. I was able to get some food in though at around 10 as I needed something. I had some ziti noodles with a couple meatballs and some marinara sauce. Not the best breakfest but better have something then nothing. I was pretty beat throughout the day. I think I was still feeling some effects from the weekends events. I went to Jiu Jitsu tonight, but just for one class because I was feeling real tired. Class went real well though and I pushed myself hard and felt good. Hopefully I can keep the weight off that I lost and continue the clean eating, and really lean out a bit.
 
Tuesday 11/14/06 Had a great day today. I'm keeping up with the healthy eating and I am starting to cycle creatine back into my diet. Unfortunately I have come down with a bit of a sore throat and cough but I was still able to train hard tonight. I went to both boxing and a no gui jiu jistu class. I didn't role at the end as I was pretty beat but it was still 2 good hours of training, and I worked real hard
 
Wednesday 11/15/06 I had another great day of training today. I lifted this morning for the first time in 12 days and I am really starting to feel it tonight while I am typing this. I also went to one jiu jitsu class tonight. I was a little to tired to stay for both. I'm not sure if anyone really even reads this, but I am in the middle of restructuring my lifting program. I made some posts in the other forum categories, and a lot of people have agreed that I am training to much when lifting. That I am doing to much and it is probably negatively affecting me. So I am in restructing my 3 routines so they have less excercises but more of the key stuff, not as many of the little excercies. So below are my stats for lifting today.

Routine #1
225x10 245x8 260x6 Deadlifts
75x10 75x8 80x6 Barbell Curls
90x10 110x8 140x6 Smith Machine Squats ATG
145x10 155x8 165x4 Flat Barbell Bench Press
40x10 45x8 50x6 Seated Dumbbell Overhead Presses
105x10 110x8 115x6 Bent Over Barbell Rows
-115x10 -85x8 -55x5 I use a negative becuase that is the weight assisting me, Dip Station/Machine
 
Sorry for not posting at all, to anyone who is following my log. My internet has been down for over a week and I didn't have time to hop onto another computer. I'm going to make one big bulk post right now.

Thursday 11/16/06 This is my day off. But boy was I sore. Getting back into lifting is definitely going a little rough. I could hardly move today. There is a good chance I might not lift tomorrow if I am still this sore. I have to work from 9-7 tomorrow anyway so it might just be a day off.

Friday 11/17/06 I was even more sore today. Definitely not excercising today. Was beat when I got out of work and pretty much went home and passed out.

Saturday 11/18/06 I had jiu jitsu class this morning. It was packed, was a good class, and we ended up doing a really long warm up with a bunch of body weight excercises. I really worked hard, and felt real good. I am definitely tired overall though.

Sunday 11/19/06 Worked this morning and then went to the gym and lifted. I still have a little soreness but not to much. Definitely taking my muscles a while to get used to the lifting again. I had a good lifting session and am definitely happy to get back into things. I am in the middle of restructuring my lifting program so the excercises are a little different then normal. Below are my stats for the day. I'm restructuring my program into a 10-8-6 rep range building the weight each set, but I have not yet decided exactly what I am doing for excercises yet. I will still be doing full body, but I am picking my excercises a little more wisely. I just picked up Arnolds encyclopedia of body building, so I am pulling bits and pieces from that.

185x10 195x8 205x6 Stiff Leg Deadlifts
75x10 75x8 80x6 65x15 Burn out set Barbell Curls
590x10 680x8 770x6 40 Degree Leg Press
50x10 55x8 60x6 Incline Dumbbell Press
50x10 65x8 75x6 Smith Machin Upright Rowing
115x10 130x8 160x6 Wide Grip Lat Pull Down
130x10 145x8 160x5 Fly Machine
105x10 125x8 135x6 Tricep Press Down w/Rope
15 15 15 Incline Sit Ups, Level 8
25 25 25 Crunches
30x40x40x3 Pillar Bridges

Monday 11/20/06 I had to work about 40 hours over the last 4 days which I haven't done in a while and I was absolutely beat today. I couldn't muster up the energy to go to Jiu Jitsu so I took the day off.

Tuesday 11/21/06 Had 6 hours of class today and was absolutely beat again like yesterday. I skipped boxing today and I am going to get back into it tomorrow. I am definitely a bit sore from Sunday today.

Wednesday 11/22/06 Worked this moring and then went to the gym. I felt good at the gym and had some good lifts. Definitely happy to be back into it again. My stats are all the same or already up from when I stopped. My stats for today are below.

75x10 80x8 85x6 Skull Crushers
40x10 45x8 50x6 Split Squats w/Dumbbells
30x10 45x10 50x10 55x10 Decline Dumbbell Press. First time doing these so I wasn't sure for weight so I just did 10 reps if I could.
15x10 20x8 25x6 Dumbbell Front Raises
15x10 20x7 20x6 Dumbbell Side Raises
105x10 110x8 150x6 Barbell Rows
55x10 60x8 65x8 Overhead Dumbbell Tricep Curl
80x10 110x8 140x6 Bench Press Machine
15 15 15 Incline Sit Ups
25 25 25 Crunches
30x40x40x3 Pillar Bridges

Thursday 11/23/06 Turkey day today and my day off. Nice lazy day.

Friday 11/24/06 Lifted today. My energy level really wasn't there and I was quite sore, especially my triceps I think from those skull crushers. I really felt shitty but I was still managed to lift at my normal weights. I didn't really up anything but I managed to stay the same. My stats for the day are below.

135x10 165x8 185x6 Barbell Shrugs, I do little speed shrugs until failure after the full reps
30x10 45x10 50x8 50x6 Dumbbell Overhead Presses
145x10 155x7 160x4 Flat Barbell Bench Press
-100x10 -70x8 -40x6 Dips on Dip Station
75x10 75x8 80x6 65x15 Barbell Curls
135x5 230x10 250x8 265x6 Deadlifts
110x10 115x8 125x6 Barbell Rows
100x10 120x8 150x6 Smith Machine Squats ATG

Saturday 11/25/06 Jiu Jitsu school was closed today for the holidays so I decided to take the day off.
 
Sunday 10/26/06 Went and lifted at the gym today. I felt really good and was really pleased with my lifting. Highlight for the day was getting the 65s up by myself on the incline bench. I think I've had the strength to press them before this, but not quite enough strenght to get them up by myself. Anyway below are my stats for the day, and also my three new routines listed. I did dumbbell flys for the first time., and I am really feeling them today.

Routine #2
55x10 70x8 80x6 Smith Machine Upright Rows
30x15 55x10 60x8 65x6 Dumbbell Incline Bench Press
35x10 35x8 35x6 Flat Dumbbell Flys - Did the same weight all sets just to get a feel.
85x10 105x10 120x10 Close Grip Bench Press - Also never done these so I kept doing 10 reps until I found a good starting weight which is 120.
75x10 75x8 80x6 65x15 Barbell Curls
115x10 130x8 160x6 Wide Grip Lat Pull Down
185x10 195x8 205x6 Stiff Leg Deadlift
610x10 700x8 790x6 40 Degree Leg Press
270-Failure for 3 sets - Calf Raises on 40 degree leg press
15 15 15 Incline Sit Ups
25 25 25 Crunches
30x40x40x3 Pillar Bridges
 
Monday 10/27/06 I ended up having to take the night off because I had a lot of school work to do so I was not able to make it to Jiu Jitsu today. I did eat healthy throughout the day though, and stayed away from junk while I was at work.

Tuesday 10/28/06 Went to boxing tonight which was really good. I hadn't gone in about 2 weeks, so I decided to not stay for the second class and I was pretty beat. Either way it was 1 hour of real hard non stop work. I ate very well again throughout the day, and I have cut down my crappy meals to 1-2 over the entire week. Definitely doing a lot better.
 
Wednesday 10/29/06 I had a really great day today. I had an awesome session at the gym and felt really good. Strenght was good and overall I was happy with my performance. After lifting I ate and relaxed and slept for a while. I went to only one Jiu Jitsu class tonight. I had things to do, but by the time the first one was over I felt really good and definitely could have stayed for another one, but unfortunately I had things to do. Overall a good day. This is going to be my cheat day for eating seeing as I am excercising so much. So for dinner I had a bacon cheeseburger with fries, everything else I ate throughout the day was very healthy though. Below are my lifting stats for the day.

Routine #3 10-8-6 Reps
20x20 25x8 30x6 Front Dumbbell Raises
30x10 35x8 40x6 Bent Over Dumbbell Laterals
30x15 55x10 60x8 65x10 Decline Dumbbell Bench Press
110x10 130x8 140x5 Vertical Bench Press Machine
75x10 80x8 85x6 Skull Crushers
60x10 65x8 70x6 Overhead Dumbbell Tricep Curl
110x10 115x8 125x6 Bent Over Barbell Rows
40x10 45x8 50x6 Split Squats w/Dumbbells
75x10 75x8 80x6 65x15 Barbell Curls
270xF 270xF 270xF Calf Raises on 40 Degree Leg Press Done to Failure
15 15 15 Incline Sit Ups
25 25 25 Crunches
 
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