Week 10 Day 1: 11/28/11
Think I had about 6 hour sleep again. Felt really tired and groggy and due to expecting a heavy session of squats decided to take 1.5 servings of WF instead of just my regular 1 serving. I was so hopeful of making 3 PRs today too!
Bad idea! I was awake and focused but my energy level was not as high as it was last session. Too much stims just didn’t do well for me.
Had this happen before but I guess I should have learned my lesson. 1 scoop of WF is the magic serving for me, no more or I just don’t get that same magic effect!
If I stuck to 1 my usual serving of WF I probably would have a stellar session.
Also was running out of time so I decided to skip the weighted incline sit-ups.
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Tags: Ab Pull Down, Bench Press, Bent-over Row, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Personal Record, Squat, Weighted Hyperextension, Weighted Incline Sit-up, White Flood
Week 9 Day 3: 11/25/11
Had a crazy day before and about 6 hours sleep before my workout.
The pain I was feeling on my right bicep/tricep area has now also included my right forearm. Not sure how I fully acquired it but it is annoying.
I skipped my accessory work due to this as I realized it more when I was doing my rows.
Still had a kick ass workout and PRs on my 3 main lifts!
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Tags: Ab Pull Down, Barbell Curls, Bench Press, Bent-over Row, Dips, Foam rolling, GHR, Goal, Mad Cow Intermediate, Mobility Drills, Personal Record, Squat, Tricep Extension
Week 9 Day 2: 11/23/11
Had about 6 hours sleep but still woke up later than I wanted.
Was groggy until I drank my White Flood Pre-workout drink. I believe that added with the adrenaline of working out got me pumped and energized for 5 straight hours!
My right arm is still somewhat sore but happy it didn’t stop me from pulling some PRs today!
Other than that, it was a great workout!
Also, I decided to get some long socks so I can stop scraping my shins during deadlifts.
But I think I need better knee-length socks for deadlift days.
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Tags: Ab Pull Down, Chin-up, Deadlift, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Overhead Press, Personal Record, Reverse Crunch, Squat, Starting Strength, White Flood
Week 9 Day 1: 11/21/11
Slept early to try to get proper rest and succeeded in having at least 7 hours of sleep.
Somehow my right bicep/tricep area feels like it was pulled and have a weird soreness since the day before.
I may have messed it up a bit doing bicep/tricep extensions last Friday.
Other than that, I was able to push through all my lifts with not much of a problem.
Started feeling a bit tired while doing my foam rolling, mobility drills and pre-workout warm-ups but warmed up and energized once I started doing squats.
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Tags: Ab Pull Down, Bench Press, Bent-over Row, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Personal Record, Squat, Weighted Hyperextension, Weighted Incline Sit-up
Week 8 Day 3: 11/18/11
Decided to workout today after work.
Good session overall. No stalling and finally did a 300 lbs Squat!
Almost decided not to go today but happy I did as today’s session will be a good motivator for my Police written exam tomorrow!
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Tags: Ab Pull Down, Barbell Curls, Bench Press, Bent-over Row, Dips, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Personal Record, Squat, Tricep Extension
Week 8 Day 2: 11/16/11
Luckily had another good night sleep.
Good workout overall.
Got to test my new EFS Heavy Wrist Wrap on my Overhead Press.
Achieved 2 PRs, on my OHP and DL!
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Tags: Ab Pull Down, Deadlift, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Overhead Press, Personal Record, Pull-up, Reverse Crunch, Squat
Week 8 Day 1: 11/14/11
Another 4 hour sleep session before lifting. Had plenty of time to sleep but the second I woke up I could not get back to sleep.
Wife was wondering why I am still pushing myself to lift when I am obviously fatigued. I say Dedication and Consistency!
But she was right though, I was tired as hell during the workout.
I think I could probably have performed better if I had more rest.
Also skipped all my accessory work due to fatigue and time.
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Tags: Ab Pull Down, Bench Press, Bent-over Row, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Personal Record, Power Cage, Rippetoe, Squat, Starting Strength, Weighted Hyperextension, Weighted Incline Sit-up
Week 7 Day 3: 11/11/11
Short workout today due to not scheduling issues.
Only did the main lifts and did not do any of the accessory work.
Otherwise a great session and the weights are really getting heavy for me.
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Tags: Ab Pull Down, Barbell Curls, Bench Press, Bent-over Row, Dips, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Personal Record, Power Cage, Squat, Tricep Extension
Week 7 Day 2: 11/9/11
Had a good 7 hours of sleep today.
Took my son to school then walked my dogs 1.5 miles in 20 minutes then took my wife to work and finally went to the gym.
Really trying to psyche myself out for the OHP and DL PR I was attempting today and so happy I accomplished them!
Otherwise it was an overall good workout day.
Side Note:
Some random guy was grabbing the Manta Ray that was next to me while I was doing my OHP and I ended up schooling him how he does not need it and introduced him to Strength Training. He seemed genuinely happy about the things I said and maybe that was my good deed for the day.
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Tags: Ab Pull Down, Chin-up, Deadlift, False Grip, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Overhead Press, Personal Record, Reverse Crunch, Squat
