December 7, 2010
CONDITIONING
-haul out hay bales for horses, spread in field
-fill tub with water drag on sled down to barn
-built structure with a roof over oil tank in under an hour!
-filled cans with diesel, load in truck, climb ladder and pour into tank
NOTES
-neck is killing me from overdoing it on the harness
RECOVERY
Previous Night's Sleep: 7 hours
Food: Coffee w/ cream, eggs benedict, shake (oatmeal, 500ml 2% milk, almond butter, blueberries, banana, protein powder), guaccomole, 3 and a half chicken breasts, coke, nut loaf, pasta
December 8, 2010
CONDITIONING
-haul out hay bales for horses, spread in field
-fill tub with water drag on sled down to barn
-filled cans with diesel, load in truck, climb ladder and pour into tank
WARMUP
stretching shoulders
SESSION #2
INCLINE BENCH PRESS
45 (5,5)
65 (5)
95 (3)
115 (2)
120 (5,5,9)
No problems.
DEADLIFT
135 (5) 2ble OH
185 (3) 2ble OH
225 (2) 2ble OH
275 (5) mixed grip
CABLE PULLDOWN
70 (15,15)
CABLE PUSHDOWN
40 (15,15)
NECK HARNESS
5 (25,25,25,25)
Ready to move up in weight. No soreness during or after--neck feeling much better.
RECOVERY
Previous Night's Sleep: 6 + 1.5 hours
Food: Coffee w/ milk, 4 scrambled eggs, shake (oatmeal, 500ml 2% milk, almond butter, blueberries, protein powder), apple, half a bowl of soup, chicken breast, walnuts, cashews, bag of beef jerky, coke, grilled salmon, broccoli, mashed potatoes, bushmills
Thursday, December 9, 2010
Monday, December 6, 2010
Greyskull (mod) Session #1
CONDITIONING
-haul out hay bales for horses, spread in field
-power out this am, fill buckets from stream and farmer's walk back to barn
-filled cans with diesel, load in truck, climb ladder and pour into tank.
-splashed diesel out of can while lazy-loading into truck and got a face and mouth full of gas
-in evening, fill tub with water drag on sled down to barn
-brought in 2 loads of firewood
WARMUP
stretching shoulders
SESSION #1
SQUAT
45 (2,2)
100 (5)
135 (3)
185 (2)
225 (3,1,0)
Wow. A month ago I was working on 260. Missing a month is pretty awful.
BENCH
45 (5,5)
70 (5)
95 (3)
135 (2)
145 (5,5,9)
After the Squats debacle I figured an overall reset was in order.
MACHINE CURL
30 (10,10)
Barbell curls are killer on my wrist so went with the curved preacher-style setup on home gym.
CABLE PULLDOWN
70 (10,10)
Working with a light weight and concentrating on pulling from bottom of lats
NECK HARNESS
25 (10,3,0,0)
Thought I'd have to order a harness but I made my own on a whim with an ATV helmet, some chain, and a carabiner. Works pretty
sweet! Started too heavy, I'll have to drop the weight next session.
RECOVERY
Previous Night's Sleep: 8 hours
Food: Coffee w/ cream, bagel sandwich with egg and sausage, sandwich with chicken breast, apple cider and rum (while decorating
Christmas tree), nachos with veggies, homemade guaccomole, 2 chicken breasts, german pilsner
-haul out hay bales for horses, spread in field
-power out this am, fill buckets from stream and farmer's walk back to barn
-filled cans with diesel, load in truck, climb ladder and pour into tank.
-splashed diesel out of can while lazy-loading into truck and got a face and mouth full of gas
-in evening, fill tub with water drag on sled down to barn
-brought in 2 loads of firewood
WARMUP
stretching shoulders
SESSION #1
SQUAT
45 (2,2)
100 (5)
135 (3)
185 (2)
225 (3,1,0)
Wow. A month ago I was working on 260. Missing a month is pretty awful.
BENCH
45 (5,5)
70 (5)
95 (3)
135 (2)
145 (5,5,9)
After the Squats debacle I figured an overall reset was in order.
MACHINE CURL
30 (10,10)
Barbell curls are killer on my wrist so went with the curved preacher-style setup on home gym.
CABLE PULLDOWN
70 (10,10)
Working with a light weight and concentrating on pulling from bottom of lats
NECK HARNESS
25 (10,3,0,0)
Thought I'd have to order a harness but I made my own on a whim with an ATV helmet, some chain, and a carabiner. Works pretty
sweet! Started too heavy, I'll have to drop the weight next session.
RECOVERY
Previous Night's Sleep: 8 hours
Food: Coffee w/ cream, bagel sandwich with egg and sausage, sandwich with chicken breast, apple cider and rum (while decorating
Christmas tree), nachos with veggies, homemade guaccomole, 2 chicken breasts, german pilsner
Saturday, November 20, 2010
Starting Strength Still On Pause
Just finished the fencing. About 500' of horse fence strung with welded wire, with a mid rail and a top rail. Glad that's done. Garage is under way. Foundation gets formed on Monday and the weather is still holding up. Hopefully I'll be back to doing presses in about 5 weeks.
New dog added to the pack. This one's a 130lb Wolfhound. She's 7' tall with her paws on my shoulders.
New dog added to the pack. This one's a 130lb Wolfhound. She's 7' tall with her paws on my shoulders.
Thursday, October 14, 2010
Starting Strength Session #25
WORKOUT A
WARMUP
10min bike trainer
stretching
SQUAT
45 (2,2)
100 (5)
150 (3)
200 (2)
250 (5,5,3)
Definitely felt heavy. 3rd rep, 2nd set I lost form--knees came together and I pushed up but torso dipped down and the bar wanted to roll over the back of my head. I'm sure it looked ugly. Thankfully I had the bar nice and low. Finished that set alright. 6 minutes rest before 3rd set which is usually enough but as soon as I walked it out it felt like I had slipped some extra 25s onto the end. Just felt so heavy. Only 3 reps.
BENCH
45 (5,5)
90 (5)
125 (3)
165 (2)
185 (3,4,3)
Actully not bad. Should make it next time.
DEADLIFT
180 (3) DOH
255 (2) DOH
305 (4) mixed grip
WTF? I really wanted to just add 10lbs each time and walk right up to 405. Can't believe I couldn't get that last rep. First 4 reps looked good too. Then it all fell apart. I was rocking back and forth struggling to make the extension, throwing as much English into it as I could. I was stuck like that for a few seconds, long enough to realize even if I could straighten up I wasn't going to count the rep so I just dropped it. I was so mad I punched a curtain.
RECOVERY
Previous Night's Sleep: 10 hours, interrupted once
Food: Coffee, 300ml 2% Milk, Banana, Peanut butter, whey protein, 4 slices Peameal Bacon, 4 Chicken breasts, mashed potato, Corn, 1 Apple, tortilla chips, Famous Grouse. 4,102 calories (373.5g protein, 201g carb, 127g fat)
PLAYLIST
Walls of Jericho – Misanthropy
Walls of Jericho – Misanthropy
Walls of Jericho – Through The Eyes Of A Dreamer
Walls of Jericho – Playing Soldier Again
Walls of Jericho – Revival Never Goes Out Of Style
Walls of Jericho – Thanks For The Memories
Walls of Jericho – Another Anthem For The Hopeless
Walls of Jericho – 1:43 AM
Walls of Jericho – A Little Piece Of Me
Blackalicious – 4000 Miles
Biz Markie – Return of the Biz Dance
Big Audio Dynamite – Around the Girl In 80 Ways
Led Zeppelin – Gallows Pole
The Rolling Stones – Let It Bleed
GZA/Genius – Beneath The Surface
WARMUP
10min bike trainer
stretching
SQUAT
45 (2,2)
100 (5)
150 (3)
200 (2)
250 (5,5,3)
Definitely felt heavy. 3rd rep, 2nd set I lost form--knees came together and I pushed up but torso dipped down and the bar wanted to roll over the back of my head. I'm sure it looked ugly. Thankfully I had the bar nice and low. Finished that set alright. 6 minutes rest before 3rd set which is usually enough but as soon as I walked it out it felt like I had slipped some extra 25s onto the end. Just felt so heavy. Only 3 reps.
BENCH
45 (5,5)
90 (5)
125 (3)
165 (2)
185 (3,4,3)
Actully not bad. Should make it next time.
DEADLIFT
180 (3) DOH
255 (2) DOH
305 (4) mixed grip
WTF? I really wanted to just add 10lbs each time and walk right up to 405. Can't believe I couldn't get that last rep. First 4 reps looked good too. Then it all fell apart. I was rocking back and forth struggling to make the extension, throwing as much English into it as I could. I was stuck like that for a few seconds, long enough to realize even if I could straighten up I wasn't going to count the rep so I just dropped it. I was so mad I punched a curtain.
RECOVERY
Previous Night's Sleep: 10 hours, interrupted once
Food: Coffee, 300ml 2% Milk, Banana, Peanut butter, whey protein, 4 slices Peameal Bacon, 4 Chicken breasts, mashed potato, Corn, 1 Apple, tortilla chips, Famous Grouse. 4,102 calories (373.5g protein, 201g carb, 127g fat)
PLAYLIST
Walls of Jericho – Misanthropy
Walls of Jericho – Misanthropy
Walls of Jericho – Through The Eyes Of A Dreamer
Walls of Jericho – Playing Soldier Again
Walls of Jericho – Revival Never Goes Out Of Style
Walls of Jericho – Thanks For The Memories
Walls of Jericho – Another Anthem For The Hopeless
Walls of Jericho – 1:43 AM
Walls of Jericho – A Little Piece Of Me
Blackalicious – 4000 Miles
Biz Markie – Return of the Biz Dance
Big Audio Dynamite – Around the Girl In 80 Ways
Led Zeppelin – Gallows Pole
The Rolling Stones – Let It Bleed
GZA/Genius – Beneath The Surface
Tuesday, October 12, 2010
RECOVERY
Previous Night's Sleep:6 hours, interrupted once
Food: 3,000 calories (140.4g protein, 209.4g carb, 129.6g fat)
October 13, 2010
CONDITIONING
40min hilly hike with dogs.
RECOVERY
Previous Night's Sleep:6 hours, interrupted once
Food: 3,337 calories (266.8g protein, 183.9g carb, 111.4g fat)
NOTES
I've finished my second month of SS.
Summary: 5.2lbs gained, and according to my barely accurate calculations (waist to neck comparison measurements) it seems I gained 6.8lbs of muscle and lost 1.6lbs of fat.
SQ 135 to 245 (110lb increase)
BP 135 to 180 (45lb increase)
DL 185 to 295 (110lb increase)
SP 95 to 120 (25lb increase)
Previous Night's Sleep:6 hours, interrupted once
Food: 3,000 calories (140.4g protein, 209.4g carb, 129.6g fat)
October 13, 2010
CONDITIONING
40min hilly hike with dogs.
RECOVERY
Previous Night's Sleep:6 hours, interrupted once
Food: 3,337 calories (266.8g protein, 183.9g carb, 111.4g fat)
NOTES
I've finished my second month of SS.
Summary: 5.2lbs gained, and according to my barely accurate calculations (waist to neck comparison measurements) it seems I gained 6.8lbs of muscle and lost 1.6lbs of fat.
SQ 135 to 245 (110lb increase)
BP 135 to 180 (45lb increase)
DL 185 to 295 (110lb increase)
SP 95 to 120 (25lb increase)
Monday, October 11, 2010
Starting Strength Session #24
SESSION #24
WORKOUT B
SQUAT
45 (2,2)
95 (5)
145 (3)
195 (2)
245 (5,5,5)
Felt lighter than 240 for some reason!
PRESS
45 (5,5)
65 (5)
80 (3)
100 (2)
120 (5,5,5) reset from 125
CLEAN
65 (1)
80 (1)
100 (1)
120 (1,1,1)
Wrist feels a bit better than last time.
NOTES
Found new strength in the squat. Hamstrings felt engaged like they never have before.
Diet is slipping a bit. Total calories last 4 days were below 4,000. Protein is up over 200g, but total calories may be a bit low.
RECOVERY
Previous Night's Sleep:8 hours
Food:3,479 calories (213.8g protein, 226.3g carb, 172.3g fat)
PLAYLIST
Shockwave – Ironhide
Ice Cube – Steady Mobbin'
Walls of Jericho – Revival Never Goes Out Of Style
Slayer – Death's Head
Rollins Band – Do It
Big L – All Black
Ice Cube – You Can Do It
Seven – C'que j'veux
DMX – Keep Your Shit The Hardest
Method Man & Redman – Blackout
The Deal – Soon Cometh the Day
Walls of Jericho – There's No I in Fuck You
Nas – One Mic
25 ta Life – Hardcore Rules
Walls of Jericho – 1:43 AM
WORKOUT B
SQUAT
45 (2,2)
95 (5)
145 (3)
195 (2)
245 (5,5,5)
Felt lighter than 240 for some reason!
PRESS
45 (5,5)
65 (5)
80 (3)
100 (2)
120 (5,5,5) reset from 125
CLEAN
65 (1)
80 (1)
100 (1)
120 (1,1,1)
Wrist feels a bit better than last time.
NOTES
Found new strength in the squat. Hamstrings felt engaged like they never have before.
Diet is slipping a bit. Total calories last 4 days were below 4,000. Protein is up over 200g, but total calories may be a bit low.
RECOVERY
Previous Night's Sleep:8 hours
Food:3,479 calories (213.8g protein, 226.3g carb, 172.3g fat)
PLAYLIST
Shockwave – Ironhide
Ice Cube – Steady Mobbin'
Walls of Jericho – Revival Never Goes Out Of Style
Slayer – Death's Head
Rollins Band – Do It
Big L – All Black
Ice Cube – You Can Do It
Seven – C'que j'veux
DMX – Keep Your Shit The Hardest
Method Man & Redman – Blackout
The Deal – Soon Cometh the Day
Walls of Jericho – There's No I in Fuck You
Nas – One Mic
25 ta Life – Hardcore Rules
Walls of Jericho – 1:43 AM
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