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Beginning Thoughts:
It looks like this is gonna be a difficult semester...Lots of presentations and papers and homework assignments and exams....
Workout:
Started off with Front Box Squats. I was supposed to do 2x2 but I didn't know where I stood so I warmed up and took 225. I nailed those 2x2 sets. However, next I was supposed to strip the weight and do one set of 4 reps (1x4). But, I was so confident after 2x2 that I didn't reduce the weight and I just cranked out 225 for 4 reps.
Followed this with some low volume lunges and ab work. Short and sweet workout.
Videos and Pictures:
Front Squats 225 lbs x 2 reps x2 sets:
http://s81.photobucket.com/albums/j2...t=FS1225x2.flv
http://s81.photobucket.com/albums/j2...t=FS2225x2.flv
Front Squats 225 lbs x 4 reps:
http://s81.photobucket.com/albums/j2...t=FS3225x4.flv
Overall Impression:
Somewhat decent workout...Nothing special to report.
Beginning Thoughts:
Diet has been alright. Nothing special. I have been sleeping well too. I think I overate on a lot of food yesterday.
Workout:
Speed Pin Presses, followed by Rows and Dumbbell Push Presses. Concluded with Tricep work.
Overall Impression:
I was gonna go in and do another technique day but I don't have the time....So tomorrow is Week 12.
Have a good Labor Day Weekend everyone! 
Beginning Thoughts:
So my lower body was still extremely sore today (WTF??) but I decided to workout nonetheless. Not such a smart idea...In any case, my diet has been great so far. I like this concept of 40/30/30. I feel a lot less bloated (if at all) and I am having a lot of water as well. I am really enjoying this right now. Classes start tomorrow. I'm dreading this semester although I think I am gonna enjoy most of my classes....Just incase anyone is interested, I am taking:
Financial Administration of Business Firms
Principles of Macroeconomics
Public Speaking
Biological Impact and Issues
Modern Europe
I figure it's going to be an interesting semester with so many electives
Workout:
I began the workout with Speed Squats @ 60% of my 1RM = 195 lbs for many doubles. My lower body was so sore that even after lots of mobility and flexibility warming up and doing quite a few warm-up sets and special emphasis on glute and hamstring activation, I was still a bit off on the Squats. I had a butt wink which I have been trying to get rid of. Very frustrating.
I followed those million (lol) Speed Squat sets with Rack Deadlifts. I did sets of 5 with 345 lbs and then reduced the weight to 325 lbs for sets of 7. On the last set of 325 I think my form basically broke down. I gave up after rep 6 because I just could not get my glutes to co-operate with me! I used wrist straps because my calluses are still a bit sore and I want them to recover fast. The weight per se was kinda ok although on the first few deadlift sets I began by moving my body first before the bar. But I soon found my groove - the problem with finding my groove was lack of glute and hamstring activation: I couldn't feel my ass at all. Normally whenever I do Rack Deads (as y'all have seen in previous videos) I have no technique problems. Here I just couldn't get my groove...In any case, next time I'll try and do better.
After Rack Deadlifts came Reverse Lunges with Front Foot Elevated. This was damn difficult and I was so burnt up by this that I almost vomited....I did some ab work and then called it quits.
Videos and Pictures:
Speed Squats @ 60% = 195 lbs x 2 reps
http://s81.photobucket.com/albums/j2...DESQ1195x2.flv
http://s81.photobucket.com/albums/j2...DESQ2195x2.flv
Rack Deadlifts = 345 lbs x 5 reps
http://s81.photobucket.com/albums/j2...ckDL1345x5.flv
http://s81.photobucket.com/albums/j2...ckDL2345x5.flv
http://s81.photobucket.com/albums/j2...ckDL3345x5.flv
Rack Deadlifts = 325 lbs x 7 reps
http://s81.photobucket.com/albums/j2...ckDL4325x7.flv
http://s81.photobucket.com/albums/j2...ckDL5325x6.flv
Overall Impression:
My lower body soreness has disappeared today. I am feeling much better. I think I sort of tweaked my back a little bit on those Rack Deadlifts. But I have applied some balm and I did a few stretches and stuff and everything is totally 100% pain-free. I plan on doing a technique workout tomorrow. I am going to do some ab work and some hamstring flexibility and lower back stability work. I will post some vids of the drills that I plan on doing. It is nothing major...just some stuff which I hope helps in the future.
Have a good week, y'all!
Beginning Thoughts:
I got my whey from Protein Factory today. Tastes awesome. Definitely the best protein I have ever ordered for. I am very pleased with this.
Workout:
I was supposed to do Incline Dumbbell Bench Presses for sets of 3 and then sets of 5. I decided to be cautious and take 75 lbs in each hand. Note: my max so far on incline bench (db) has been 80 lbs x 6 reps or something. So, anyways, I took 75 and I did sets of 3 pretty easy. I was technically supposed to reduce the weight and do sets of 5. But I decided to just stick with 75's and crank out the 5 rep sets. Good stuff IMO. I almost blanked out on one of the sets because I didn't breathe. Damn that scared me!
I moved onto Push-ups and Cable Rows, Facepulls and some shoulder rehab exercises I had done a while ago.
Videos and Pictures:
Incline Dumbbell Bench Press 75 lbs x 3 reps:
http://s81.photobucket.com/albums/j2...=IDBBP75x3.flv
Incline Dumbbell Bench Press 75 lbs x 5 reps:
http://s81.photobucket.com/albums/j2...=IDBBP75x5.flv
Overall Impression:
I can't fathom why but my lower body is ridiculously sore today. I have never had my lower body this sore - even when I was doing the GVT program! My abs are hurting and it difficult to laugh without wincing it pain! I hope this stuff clears out by tomorrow because I intend on doing my lower 2. Otherwise I will be forced to take another day off like I did yesterday. Funny thing is that my trap muscles are sore...I think this is because of the dehydration I experienced earlier this week. I'm gonna continue drinking 4-5 liters of water (as I have been doing for the past 3 days) and hope for the best...
I hope everyone is having a good week!
Beginning Thoughts:
Moved back to school today. I got my diet in order although my order from Protein Factory is gonna be arriving in a couple of days. So I went and bought the whey that WalMart sells. Short summary: Taste sucks balls. Other than that though, diet is holding up A-Ok
Workout:
Tired out Front Box Squats today. Killer stuff. Used 185 for sets of 3 and then reduced down to 175 for sets of 5.
Moved on to Speed Deadlifts @ 70% of my 1RM for many many singles. My calluses have still not healed so it was damn difficult to grip the bar. Tearing 3 calluses off both hands is not good.
Then I did some Walking Lunges with 30's and finished up with some Ab Work.
Videos and Pictures:
Front Box Squats:
http://s81.photobucket.com/albums/j2...=FBS1185x3.flv
http://s81.photobucket.com/albums/j2...=FBS2185x3.flv
http://s81.photobucket.com/albums/j2...=FBS3185x3.flv
Speed Deadlifts:
http://s81.photobucket.com/albums/j2...DEDL1255x1.flv
http://s81.photobucket.com/albums/j2...DEDL2255x1.flv
Overall Impression:
I think today was a decent session. Front Box Squats were damn hard. I worry about my next Lower workout because I don't know how I will do Rack Deadlifts with my calluses in such shape...I might take much less weight on Rack Deadlifts if my hand hurts and I can't grip the bar properly.
I hope everyone had a good weekend!
Beginning Thoughts:
Diet went out the window today....
Workout:
Started with some Speed Pin Presses, moved onto Rows and Standing Dumbbell Push Presses. Concluded with some Straight Arm Lat Pull Downs and Tricep Extensions. Due to my shoulder dislocated I also did some Dip Shrugs, Dumbbell Press Pluses, Push-up pluses and Overhead Shrugs. I think everything is 95% ok. The next 4-5 days off will do me some good, I think.
Videos and Pictures:
Pin Presses with 155 lbs:
http://s81.photobucket.com/albums/j2...nt=PP155x2.flv
Overall Impression:
The next few days away from the gym are really welcome. I wonder how lifting back in my school gym is gonna feel like...
