C5W4D1: 6/10/12
Around 7 hours of good sleep before I went to work.
Hastily took my dogs out after work then got myself prepped to go to the gym.
Took another serving of White Flood on the way to the gym and 2 tabs of BCAA caps.
I felt good as I arrived at the gym and had to share the power cage with someone else today. (8/10)
Managed to do a power clean personal best which made me happy.
Did “Jack Shit” for assistance as I wanted to catch a Krav Maga class for conditioning right after my lifting session.
Overall a good day!
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Tags: 1RM, 5/3/1, Ab Wheel Rollout, AMRAP, BCAA, Burpees, Conditioning, Deadlift, Dynamic stretching, Foam rolling, Goal, Krav Maga, Overhead Squat, Personal Record, Power Cage, Power Clean, Pull-up, Squat, Weighted Hyperextension, White Flood
C5W3D3: 6/8/12
Had about 6-7 hours of sleep before lifting time.
Took some White Flood considering I am going to work after I eat dinner following this lifting session tonight.
Felt better than I did since last session which was a squat day.
My right wrist is kinda sprained/sore from a stupid move I did on my last Krav Maga class last Monday.
(Forgot to mention that on my squat day session.)
Otherwise a decent session overall!
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Tags: 1RM, 5/3/1, Barbell Curls, Bench Press, Burpees, Chin-up, Dynamic stretching, Foam rolling, Goal, Krav Maga, Kroc Rows, Overhead Press, Power Cage, Power Clean, Pull-up, Squat, Tricep Pushdown, White Flood
C4W4D2: 5/9/12
Around 6-7 hours of sleep before gym time.
Felt a little better as I arrived at the gym. (7/10)
Fairly decent session but think it could have been better.
Think this carb/calorie cycling diet I am doing is starting to take a toll on my lift as I know I could have done better.
I was on a deficit the day before and quite sure I could have lifted better if I at least ate at maintenance level.
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Tags: 1RM, 5/3/1, Bench Press, Dips, Dynamic stretching, Foam rolling, Goal, Kroc Rows, Overhead Press, Overhead Squat, Power Cage, Power Clean, Static Stretching
C3W1D3: 3/16/12
Decent 7 hour sleep before work.
Straight to the gym after I walked my dogs and dropped my son to school and felt fine like the past couple other workout days without stims. (6/10)
Right before I arrived at the gym I had this weird left hip throbbing pain.
It did not hurt bad just more of an annoyance and I do not think it hindered my lifts today.
I may either start taking caffeine pills or just start using White Flood again next workout week because I am not liking this energy level and performance I have been having this first week of this cycle with no stims.
It has been 2 weeks since my last dose of White Flood anyways …
Side note.
I was watching a trainer teach someone how to do squats while doing my warm-up sets.
I only noticed because she rudely grabbed the two 5 lbs plates I had setup for me to use on the power cage without asking if I am using them … (Yes lady, I had all my weights properly setup so I don’t have to run around the gym looking for plates that I will need so you can grab them your self without asking!)
I didn’t cause a scene and just grabbed 2 other plates that I will use on the machines next to me that no one was using. (Yes lady, you could have grabbed this same 2 plates that no one else was using on the machines no one else was using next to the power cage that I am using!)
What caused me to shake my head was how she was making her do quarter squats!
After a couple of sets with 5 lbs plates she gave the poor girl a manta ray!
The trainer herself look like she has a nice body despite her older age but makes me wonder what she really knows teaching someone crappily how to squat …
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Tags: 1RM, 5/3/1, Agile 8, BBB OHP, Bench Press, Dips, Dynamic stretching, Foam rolling, Goal, Kroc Rows, Manta Ray, Overhead Press, Power Cage, Power Clean, Squat, stims, White Flood
Cycle 1/Week 1/Day 1: 1/2/12
1st day of 5/3/1 after a 2 week layoff is VERY humbling!
Had about 6-8 hours of sleep but I do not think I ate enough throughout yesterday.
Trying out a new gym closer to home also and hoping no one uses the power rack when I go there. So far so good!
I took a 2 week layoff due to hurting my left hip and lower back.
It was fine for a while but somehow my posterior left hip area started acting up again last night as if IT knew I was going to start a new workout program the next day!
I could barely bend in certain angles until I took 2 Motrin and placed a Bengay patch on my left hip.
By the time I finished my foam rolling and mobility drills the ache on my left hip was practically gone and did not really notice it during the workout. Possibly due to adrenaline.
I did notice an ache, not pain, once I got home and I just put some ice on it and feeling a bit better with the ice.
Here’s to hoping it is not anything major.
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Tags: 1RM, 5/3/1, Burpees, Chin-up, Foam rolling, Mobility Drills, Overhead Press, Power Cage, Pull-up, Training Max
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 6 Day 2: 11/2/11
Woke-up from a 5-6 hour sleep and probably could have slept a few more hours.But as usual on a workout day, I pushed myself to go and lift.
I was VERY excited today but energy level is not the same, due to assumption of doing 2 PRs today on the Overhead Press and Deadlift! I was only able to do it on the OHP but unfortunately was not able to on the DL which really bummed me out.
Also had to use the squat rack again because someone was using the power cage. At least it was being used properly and the guy using it was lifting VERY heavy weights with proper form.
Ironically enough, there was another squat rack adjacent to me with a few people doing squats slightly heavier than I am doing but with poor form, using knee wraps and a manta ray. I think I can count on my 1 hand how many people actually do correct squats in my gym.
Why am I so tempted to say something to these people? Maybe because when I was learning to do these lifts I wish someone corrected me and helped me do the lifts right?
Also made a change in the accessory exercises.
Instead of doing Sit-ups on “Day 2″ of Mad Cow I will be doing Reverse Crunches instead. I kinda like them better anyways and I already do weighted sit-ups on “Day 1″. Read the rest of this entry »
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Tags: Ab Pull Down, Deadlift, False Grip, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Overhead Press, Personal Record, Power Cage, Pull-up, Reverse Crunch, Seated Good-morning, Squat
Week 5 Day 3: 10/28/11
Decided to workout again today after I finished my graveyard shift and dropping my son off to school. In the past I usually have a crappy session when I do this but this week it has been different and wanted to see if it was just a fluke.
Today is the “Heavy Day” for Mad Cow and was surprised at how great I did this session!
I started strong and finished strong!
One good thing about doing today’s session the way I did is that once the adrenaline has subsided and I have eaten a whole meal at home I am ready to pass out!
I slept like I baby and probably could have slept more if not for my wife and son waking me up an hour before I have to leave for work!
Thinking that whole experience is a good thing.
I lifted then ate then slept like a baby for recovery!
Lift! Eat! Sleep! Grow! Read the rest of this entry »
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Tags: Ab Pull Down, Barbell Curls, Bench Press, Bent-over Row, Deadlift, Dips, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Personal Record, Power Cage, Squat, Tricep Extension
