veggiesasquatch Posted February 26, 2012 Author Share Posted February 26, 2012 Closing in on 31 years on this planet & I'm still unable to not mix drinks, uuuugggghhhhhh Not a big drinker at all but wine, JDC & Blueberry cider doesn't make for a happy head the day after Link to comment Share on other sites More sharing options...
veggiesasquatch Posted February 27, 2012 Author Share Posted February 27, 2012 Thank god this is a deload week. After a night out saturday then working last night I was dragging deck big time. Glad I just "sacked up" to get into the gym. If this was a usual week I'd of definitely of slept first. Loads of stretching today, Nice easy deload week.....hit required numbers only Mon-2th-Feb Cycle 2 week 4 3x5 Military press: 20kg 25kg 27.5kg Assistance:Close grip bench (programmed assistance 3x5) 32.5kg 40kg 47.5kgChins with various grips 3x10Cable row, tricep push downs & cable curls, All really light. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted February 28, 2012 Author Share Posted February 28, 2012 Is it me or is it a requirement to be a tool bag to train with crossfit? Link to comment Share on other sites More sharing options...
vegansludge Posted February 28, 2012 Share Posted February 28, 2012 Thank god this is a deload week. After a night out saturday then working last night I was dragging deck big time. Glad I just "sacked up" to get into the gym. Working out when you're hung over is always a battle - either to defeat the hang-over or to hit your numbers. Either way, it's a pain in the ass. Is it me or is it a requirement to be a tool bag to train with crossfit? It's not just you. It's definitely them. And them being tool bags. Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 28, 2012 Share Posted February 28, 2012 Hangovers suck, so you did pretty well to get to the gym bro !! Link to comment Share on other sites More sharing options...
robert Posted February 28, 2012 Share Posted February 28, 2012 I've been away from the forum for a bit with my travels, but hopped back on and see that your journal is awesome! Great, detailed stuff. Awesome work! Wishing you a fantastic week! -Robert Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 29, 2012 Share Posted February 29, 2012 Agreed, a great little journal and one of the regulars I like to check in on. Hope your week is going well and you haven't fell of the wagon again ?! Link to comment Share on other sites More sharing options...
veggiesasquatch Posted February 29, 2012 Author Share Posted February 29, 2012 (edited) . Edited February 29, 2012 by veggiesasquatch Link to comment Share on other sites More sharing options...
veggiesasquatch Posted February 29, 2012 Author Share Posted February 29, 2012 (edited) Up early on a day off as I have a delivery coming (re stock of my supps) Easy session again, making up for yesterday as was my other half's birthday. Diet wasn't great either but doesn't hurt now & then. Wed-28th-feb cycle 2 week 4 Deload (3x5) Dead lift: 47.5kg 60kg 70kg Assistance:Front squats (programmed assistance 3x5) 30kg 37.5kg 45kg2x10 reverse hypers 2x10 GHR ab circuit, hanging leg raises, leg raises, side bends, cable crunch...easy deload Edited February 29, 2012 by veggiesasquatch Link to comment Share on other sites More sharing options...
veggiesasquatch Posted February 29, 2012 Author Share Posted February 29, 2012 Hangovers suck, so you did pretty well to get to the gym bro !! Wasn't much of a hangover, more being up till late & then not getting much sleep. I did go straight edge for a while but a glass of wine with nice food is great. I'mNot a beer drinker never have been. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted February 29, 2012 Author Share Posted February 29, 2012 Hangovers suck, so you did pretty well to get to the gym bro !! Wasn't much of a hangover, more being up till late & then not getting much sleep. I did go straight edge for a while but a glass of wine with nice food is great. I'mNot a beer drinker never have been. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted March 2, 2012 Author Share Posted March 2, 2012 If I were to name tonights workout i'd of gone with "I'm not here to bro'down" Thurs-1st-march cycle 2 weeks 4 deload (3x5) The work on my main lift & programmed assistance were so light. I basically completed all my lifts in 20 mins including assistance. By the time I'd loaded the next weight on bench & incline I had gotten back under the bar. Assistance followed much the same (all deloaded) , grabbed a db for rows & just cracked on when I grabbed the next weight. Light lat pull downs & dips with hammer curls. All very light in 3x10 then a quick blast on treadmill Bench: 37.5kg 47.5kg 55kg Assistance:Incline bench (programmed assistance 3x5) 35kg 42.5kg 50kgDumbbell rows, lat pulls, dips & hammer curls. The deload week is doing it job, I'm buzzing for the next cycle... Listened to so ol'school Immolation during this session... Link to comment Share on other sites More sharing options...
VeganDougie Posted March 2, 2012 Share Posted March 2, 2012 Hi veggiesasquatch, like your journal by the way, Just wanted to pop by and thank you for your advice. A bit of homework over the weekend for me but if i go through the planning now and get more experienced, learn how my body responds etc. then i think one day i shall get a bit more intuitive with my meal planning a bit like yourself. Again like you i am not a big fan of regimented planning but i think i need to go through the process in order to start learning how my body responds to different foods and calorie/macro levels. Anyway thanks again all advice is much appreciated, have a great weekend.Doug Link to comment Share on other sites More sharing options...
veggiesasquatch Posted March 3, 2012 Author Share Posted March 3, 2012 Last session this week means end of the delaod, Weekend off so plenty of rest, food & xbox in order. Fri-2nd-March deload (3x5) Squat: 47.5lg 60kg 72.5kg Assistance:Good mornings (programmed assistance 3x5) 30kg 37.5kg 45kgGHR 3x10 Ab circuit: Side bends, Leg raises, Hanging leg raises, Cable crunch. Feel good & ready for cycle 3..... Link to comment Share on other sites More sharing options...
Mini Forklift Posted March 4, 2012 Share Posted March 4, 2012 Mike Jenkins take the win, Poundstone second and Shaw tore his biceps. He actually suffered a partial tear on the first event which was Apollons Wheel; he continued to compete even with the tear and it looks like it completely went on the last part of the Timber Carry (which was the last event). We'll see what's up in upcoming days I am sure. http://www.arnoldstrongmanclassic.com/index.html Site has results, videos and pics! Link to comment Share on other sites More sharing options...
veggiesasquatch Posted March 5, 2012 Author Share Posted March 5, 2012 Mon-5th-March Cycle 3 Week 1 (3x5) Pretty lazy weekend with a couple of 8ish hours sleep & good amount of food in take. Went into today's session with the plan of required reps only on military pressing. Just for the simple fact of showing restraint, I usually always go past required reps on last set (never to failure) so need to do this more. Warm up involved treadmill sprints, Hindu push ups, regular push ups. Lower weight press & stretching. Military press: 32.5kg 37.5kg 42.5kg Assistance:Close grip bench (programmed assistance 3x10) 42.5kg 50kg 57.5kgTricep push downs, Bicep db curls (shock I did some curls), Cable seated rows, chin ups Chin ups seemed to obliterate me after the two big lifts. Got 2x10 on wide grip then went down hill from there using even hammer grips Post workout shake...x2 scoops protein, 50g maize starch, glutamine & bcaa's Link to comment Share on other sites More sharing options...
vegansludge Posted March 6, 2012 Share Posted March 6, 2012 Curls?! In this thread? Colour me shocked. I imagine that when the day comes that I can actually do chins/pulls, I'm probably going to want to do them all the time. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted March 6, 2012 Author Share Posted March 6, 2012 Curls?! In this thread? Colour me shocked. I imagine that when the day comes that I can actually do chins/pulls, I'm probably going to want to do them all the time. When I started at the gym last feb I must of weighed roughly 138lb, I couldn't do a single chin even with a narrow underhand grips. I didn't start to really train them until maybe 6 months ago. I just did singles, then doubles & so on. What helped build them up was going with hammer grips, I find these work really well for me & I can generate a lot of power through them. Wide grips are obviously the hardest ones & my left shoulder joint was hurt in a car accident, I also look like batman trying to turn his head when I look left, really stiff neck. So I try not going past shoulder width when I go wide but today I hit 2x10 wide then maybe a 9, I switched to hammers then but my shoulders had enough. I usually do say 5 wide grips, hang there & change to a diff grip & so on. Crazy to think I now weigh 185lb & I can do more. With the hammer I started to also add in a 10lb plate... Keep at them, they'll soon come on Link to comment Share on other sites More sharing options...
vegansludge Posted March 6, 2012 Share Posted March 6, 2012 Crazy to think I now weigh 185lb & I can do more. With the hammer I started to also add in a 10lb plate... Keep at them, they'll soon come on I'm continuously impressed with your progress in such a short-time. It's pretty amazing, mate. I feel you - when I started StrongLifts in September, I couldn't, for the life of me, do one "regular" push-up which was embarrassing. Now I can bang out small sets in between benching. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted March 6, 2012 Author Share Posted March 6, 2012 Before I log my workout I want to say how annoyed with myself I'am. Relaxing the weekend has now given me a pain in my lower back to the right. All the work I did to help my sciatica (on the left side) has been great but now this is a kick in the teeth. Not squatting or dead lifting for a fair few weeks followed by a basic plan to bring strength back up to getting onto 5/3/1 has been tough but all worth while. Now because of a laps in posture I have pain. Basically sat on the sofa against the one end with my legs/feet tucked up to the side. I'm so annoyed...... Get through this week then a week off. Luckily the pains doesn't seem all that bad but still...... Update: A decent sleep today seems to of helped. Tues-6th-March cycle 3 week 1 (3x5) Worked last night, pretty beat in all honesty. Had 50g instant oats, 1 scoop protein, peanut butter & a banana to see my through this session. Not the greatest pre workout nutrition but I haven't got time to eat, sit around to let it digest & then train with work again tonight. This was a great time to take Wendler's advice & to pick your battles. Required reps today only. Warm up was good, foam rolls along with body weight squats & mobility work. Actually ended up doing a lot of mobility without realising. Dead lift: 80kg 92.5kg 105kg Assistance:Front squats (programmed assistance 3x10) 37.5kg 45kg 55kgGHR 3x10 reverse hypers 3x10 Ab circuit: side bends, cable crunch, hanging legs & v-ups Link to comment Share on other sites More sharing options...
veggiesasquatch Posted March 6, 2012 Author Share Posted March 6, 2012 Crazy to think I now weigh 185lb & I can do more. With the hammer I started to also add in a 10lb plate... Keep at them, they'll soon come on I'm continuously impressed with your progress in such a short-time. It's pretty amazing, mate. I feel you - when I started StrongLifts in September, I couldn't, for the life of me, do one "regular" push-up which was embarrassing. Now I can bang out small sets in between benching. Thanks for the kind words:) Link to comment Share on other sites More sharing options...
VeganDougie Posted March 6, 2012 Share Posted March 6, 2012 Thanks for the advice mate, hope all is well. Great to know a few people from UK on here Link to comment Share on other sites More sharing options...
veggiesasquatch Posted March 7, 2012 Author Share Posted March 7, 2012 Thanks for the advice mate, hope all is well. Great to know a few people from UK on here No worries amigo... Link to comment Share on other sites More sharing options...
vegansludge Posted March 7, 2012 Share Posted March 7, 2012 Thanks for the kind words:) Any time - you deserve the praise for sure. Link to comment Share on other sites More sharing options...
veggiesasquatch Posted March 8, 2012 Author Share Posted March 8, 2012 Wednesday 7th march..... Stumbling through my front door roughly a round 7:08 I remind myself to be quite. The wife's in bed & i'd rather dodge an ear bashing for being noisy, on thinking this my back pack instantly gets hooked on the door knocker & it gives a little tap. Mentally I call the door a "wanker" like it did it on purpose. I kick off my work boots, stumble into the lounge & I finish off a little food I had left over. This got me musing over how people obsess over eating carbs before bed. I think of all the big bad animals in the world & how, after they feast on their respective kills they nap...soI come to the conclusion that some salad, a home made bread roll & fillings pale in comparison . Quick shower then to bed by 7:35. Rolling over & hitting the home screen button on my iPhone it shows its 14:22. Not an awful lot of sleep but also by no means the worst I've had. The key being it was unbroken sleep, usually I wake up busting for a pee. Cutting off liquid in take a couple of hours before bed paying off. After a wash I call out to my other half....nothing. I look round our home, scratch my head then I remember she'll be working at the YMCA where she mentors 1 day a week. I think how proud I'am of this but I still worry.... In the kitchen I get cracking on prepping food. An hour later I'm done & it all looks rather daunting when I check off meals in my head. I make half a cup of oats, 1 cup water, 1 scoop protein & 2 tbls of peanut butter & nuke it for a minute thirty seconds. This along with with a bagel & 2 eggs is technically breakfast at 15:00 while I'm also making up fried rice with mock chicken, mushrooms, peppers & salad onions. My better half returns & we enjoy a cup of tea together before I set off for work, another 12hr stint awaiting me. Today I take the bus. I call it's passengers "the great unwashed" to myself... Harsh perhaps but accurate none the less. Work was work 19:00-07:00, I ate when I could; wrote this blog & watched immortals on my iPhone before power napping to the sweet sounds of cattle decapitation (an all vegan band) & fukpig over my shifts duration. I check, read & look mover my 5/3/1 a few dozen times, in PDF form so I can read it in IBooks. Looking at possible/future lifts & again urge myself to keep on track. The biggest thing since using Wendler's method I have learnt is to make every rep count. We all know this to be true but even more so these days. Warm up sets aren't taken lightly & form reins supreme, fuck what's loaded onto the bar. I think of all the partial rep guys, the "hand me the dumbbell" guys, seriously if you can't even get theDumbbells up to press them at what point does having them being given to you seem a good idea?....they Make me smile. Also I think of the douches using the Ghr frame for sit ups, they can fuck off as well...idiots, enjoy your bad back. 06:45 I'm changing into my gym gear & it's close to knocking off time. I have an double espresso (which must taste like the piss of Satan himself) & a banana as a little "pick me up". 07:18 I enter the gym, Time to be awesome..... Thurs-8th-March Cycle 3 week 1 (3x5)No interest in going anywhere near a type of conditioning machine.... Warm up with lighter sets, push ups & some stretching. Bench press: 62.5kg 72.5kg 80kg Assistance:Incline bench press (programmed assistance 3x10) 42.5kg 50kg 60kg Krock rows: today instead of two I did 1 warm up sets, then my ball out set. 30 solid, smooth reps per arm....really pleasing. Cable curls & body weight dips all in 3x10 Chin ups: did little sets of 5 between benching with wide grips & a couple of hammer grip sets. Also a quick & light 2x10 set of lat pulls as I had no more chins left in me. Posting about chins recently with vegansludge has given Me a push to focus on wider chins.... Decent workout coming off nights, Can't complain. This ranting was inspired by vegansludge:) Link to comment Share on other sites More sharing options...
Recommended Posts
Create an account or sign in to comment
You need to be a member in order to leave a comment
Create an account
Sign up for a new account in our community. It's easy!
Register a new accountSign in
Already have an account? Sign in here.
Sign In Now