Cellar Yeti

10-11-13 1hr 15min EZ deadlifts 236 x 4 > 241 216 x 7 > 221 196 x 10 > 201 Weighted Chinups 111 x 3 > Hold 85.5 x 7 > Hold 67.5 x 9 > Hold 47.5 x 14 > Hold EZ rows 171 x 7 > Hold 156 x 10 > Hold 141 x 14 > Hold Bicep EZ curls 116 x 10 > 121 106 x 14 > 111 + Close Grip EZ Curls 91 x 11 > 96 EZ Shrugs 246 x 10 > 251 231 x 15 > 236 Totally stone walled on chinups, but i should be able to advance next week or the week after. Decided not to advance on rows until i sort out stability on them.

10-9-13 1hr 15min DB Chest Press 191 x 2+ > H 176 x 7 > H 158.5 x 9 > H Weighted Dips +106 x 4+ > 108.5 85.5 x 7+ > 88 Triceps Dips 72.5 x 10 > 75 45 x 15 > 47.5 DB Chest Flyes 65.5 x 7 > 68 60.5 x 10 > 63 EZ Bar Tricep Raises 86 x 10 > H 76 x 15 > H Decline Pushups 7.5 x 15 > 10 Good old ass kicking today.

I had to skip yesterday, i was so freaking busy with tons of crap i had to get done, it was a really stressful day physically and mentally and i just could not muster the energy to lift. Back at it tomorrow with chest day.

No way bro, we are in the 60s up in the mountains. I have to be careful because i can just run and run until i am exhausted, upwards of 1 hr. And then i need to scramble to make up calories or the next day i just have no energy. We get golden yellow and orange and red colors in the fall, especially on the road i run down. It is just amazingly gorgeous to run in.

40 minute run.

Man, i love this ez bar. Because of the way it bends i can get it really tight to my body and drive up super smooth. Unfortunately it can only fit 261lbs with my plate setup, so i need to plan to get two more 45s and i also want an ez bar rated for more than 315 in the future. Hope you're well bro.

You weren't really bad off to begin with. You'll come around quickly with dedication and hard work. You are already looking great.

10-4-13 1hr 15min EZ deadlifts 231 x 4 > 236 211 x 7 > 216 191 x 10 > 196 Chinups 108.5 x 4+ > 111 83 x 7+ > 85.5 67.5 x 10 > Hold 47.5 x 13+ > Hold EZ rows 171 x 7 > 176 156 x 10 > 161 141 x 14 > 146 Bicep EZ curls 111 x 10 > 116 101 x 14 > 106 + Close Grip EZ Curls 86 x 11 > 91 EZ Shrugs 241 x 10 > 246 226 x 15 > 231

That's icky. I'll stick with tofu...

Yesterday was rest. 10-2-13 1hr 20min DB Chest Press 188.5 x 3+ > 191 176 x 6 > Hold 158.5 x 9 > Hold Weighted Dips +103 x 5 > 106 82.5 x 7+ > 85 Triceps Dips 70 x 11 > 72.5 42.5 x 16 > 45 DB Chest Flyes 63 x 7 > 65.5 58 x 9 > Hold 48 x 14 > Hold EZ Bar Tricep Raises 81 x 10 > 86 71 x 15 > 76 Decline Pushups 5 x 12+ > 7.5

9/30/13 1hr 10min Ez hack squats 211x 4 > 216 186 x 8 > 191 166 x 10 > 171 151 x 14 > 156 Db push press 128.5 x 7 > H 113.5 x 10 > H 98.5 x 13 > H Db lunges 123.5 x 13 ea leg > 126.5 Ez calf raises 231 x 15 x 15 > 236 Ez upright rows 96 x 10 > 96 86 x 14 > 86 Ez posterior delt raises 71 x 10 > 76 61 x 15 > 66

Delicious rest. Mom is in CT for 2 more weeks and today is pancake day. I had to eat all those pancakes myself. ):

9-27-13 1hr 15min EZ deadlifts 226 x 4 206 x 7 186 x 10 Chinups 106 x 4 82.5 x 7 67.5 x 10 47.5 x 13+ EZ rows 171 x 7 156 x 10 141 x 13+ Bicep EZ curls 111 x 10 101 x 13+ + Close Grip EZ Curls 81 x 10 EZ Shrugs 236 x 10 221 x 13+ I screwed up last back session numbers, everything from last weeks back session is -5 lbs. 9-28-13 45 min run

Whatever floats your boat. However, i always prefer when people are true themselves, whether it be clothing, makeup, or cosmetic surgery. Women suffer a great deal of pressure in this society (as do me but that is another topic) and i would rather see an unbending lady with petite asymmetrical boobies with thrift store clothes and sparse makeup who truly loves herself. But i mean, if you dig that then that is your perogative. Especially if there is an underlying medical reason.

Rested yesterday. 9-26-13 1hr 15min DB Chest Press 188.5 x 3 > Hold 173.5 x 7 > 176 158.5 x 10 > Hold Weighted Dips +103.5 x 4 >H 82.5 x 7 > H Triceps Dips 67.5 x 10 > 70 40 x 15 > 42.5 DB Chest Flyes 63 x 7 > Hold 55.5 x 10 > 58 48 x 14 > Hold EZ Bar Tricep Raises 76 x 10 > 81 66 x 15 > 71 Decline Pushups 0 x 15 > 5

9/23/13 1hr 5min Ez hack squats 206 x 5 > 211 181 x 8 > 186 161 x 10 > 166 141 x 15 > 146 Db push press 123.5 x 7 > 128.5 113.5 x 10 > H 98.5 x 13 > H Db lunges 181 x 13 ea leg > 186 Ez calf raises 226 x 15 x 15 > 231 Ez upright rows 91 x 10 > 96 81 x 14 > 86 Db side raises 63 x 13 > H Ez posterior delt raises 66 x 10 > 71 51 x 15 > 61 Wow typed all that on my phone, what a pain. Maybe i will go to the library to update from now on. Feeling strong as hell.

Took a nice long 45 min run yesterday. Back to training tomorrow. Thanks MF.

Thanks man, hopefully I don't punch through the floor doing deads, eh? lol.

I haven't quit lifting. And I am not dead. Mom and I have been backed into a corner and are living off my income in a 200 sq foot space. I refuse to fail her or myself so I am still hammering my body and growing myself. I refuse to relent and give in to weakness and despair. You'll have to fucking kill me to get me to quit. My new 'gym' is less than 50sq feet. More than enough with a bit of ingenuity to lift. I'm on a rest week meow but my 1 year anniversary of taking lifting seriously is coming up next week. I have not missed more than 3-6 days in this entire year. Here are the current numbers from my past few workouts. I will start updating regularly next week. ---------------------------------------------------- Legs/Shoulders EZ hack squats 206 x 4 181 x 7 161 x 10 146 x 13 DB push press 123.5 x 7 113.5 x 10 98.5 x 13+ DB Lunges 118.5 x 13+ EZ Upright Row 91 x 10 81 x 13+ +/OR DB Side Raises 63 x 13+ Ant. Delts EZ Bar Rear Raises 51 x 13+ +/Or DB Bent Overy Flyes 31 x 13+ Calf Raises 226 x 15 x 15 ---------------------------------------------------- Chest/Triceps DB chest pres 188.5 x 4 173.5 x 7 158.5 x 10 Chest dips 103 x 4 82.5 x 7 Triceps dips 67.5 x 10 40 x 13+ DB chest flyes 63 x 7 55.5 x 10 48 x 13+ EZ bar triceps raises 76 x 10 66 x 13+ Decline Pushups +15 x 15 ---------------------------------------------------- Back/Biceps EZ deadlifts 226 x 4 206 x 7 186 x 10 Chinups 106 x 4 82.5 x 7 67.5 x 10 47.5 x 13+ EZ rows 171 x 7 156 x 10 141 x 13+ Bicep EZ curls 111 x 10 101 x 13+ + Close Grip EZ Curls 81 x 10 EZ Shrugs 236 x 10 221 x 13+ My 30sq~ ft gym. http://i1118.photobucket.com/albums/k615/WanderingYeti/th_DSCN3900_zps7df7fa41.jpg http://i1118.photobucket.com/albums/k615/WanderingYeti/th_DSCN3901_zps3a44938c.jpg Current me. Lost my leg pic; don't worry they aren't being neglected. (; http://i1118.photobucket.com/albums/k615/WanderingYeti/th_DSCN3905_zps8267f01b.jpg http://i1118.photobucket.com/albums/k615/WanderingYeti/th_DSCN3914_zps2b1acd11.jpg http://i1118.photobucket.com/albums/k615/WanderingYeti/th_DSCN3916_zps7be19140.jpg http://i1118.photobucket.com/albums/k615/WanderingYeti/th_DSCN3911_zpsb03de7ef.jpg http://i1118.photobucket.com/albums/k615/WanderingYeti/th_DSCN3913_zps1648c83e.jpg

Today I am not running because I will be moving to the new house. But I am sitting here drinking my coffee and I am thinking about some stuff. I think the most important thing that you can gain from exercise is knowing your body. I know that if I have slept just a bit off and it is not a weightlifting day, wherein weightlifting is my primary focus, I usually skip cardio. I also know how my body reacts to certain dietary protocols and calorie levels and I can use this effectively to switch myself from bulking to cutting with no excessive weight fluctuations. For instance; because of my specific biological situation I know that I can get ripped on 2,800 kcal doing IF and calorie cycling between 2,700kcal off days and 3,000 kcal on days. At this point my gains slow down a bit and I am more at risk for over training which tells me this is the lower end of my dietary threshold. At an average of 3,000 kcal, 2,700 on off days and 3,400 on lift days over training is not touched even after 6 weeks of intense 3x week full body routines but I maintain a higher body fat telling me that 3,000 is the higher end of my dietary threshold. Knowing that 13-15 days of training a month can allow me to squeeze every weightlifting session out of a 6-8 week training period which can add up over time. Just some thoughts. (:

8-30-13 rest day. 8-31-13 1hr EZ Deadlifts Warmups at 25%/50%/75% of 4RM 211 x 4 > 216 191 x 7 > 196 171 x 10 > 176 Weighted Chinups 100.5 x 4 > 103 75 x 7 > 77.5 62.5 x 10 > 65 40 x 15+ > 42.5 EZ Rows 156 x 7 > 161 141 x 10 > 146 126 x 15+ > 131 EZ Shrugs 221 x 10 > 226 206 x 15 > 211 EZ Bicep Curls 96 x 10 > 101 86 x 15+ > 91 Feeling fricken' fantastic! I'm 1 week away from a supposed rest week but I am still dreaming A LOT and lacking fatigue. My gains are slowing a smidge so I may push myself to 7 weeks of training before a week off.

8-29-13 1hr 10 min DB Chest Press 188.5 x 3 > Hold 168.5 x 7 > 173.5 153.5 x 10 > Hold Weighted Dips 95.5 x 4+ > 98.5 75 x 7+ > 77.5 60 x 10 > 62.5 32.5 x 15+ > 35 DB Chest Flyes 61.75 x 7 > 64.25 54.25 x 10 > 55.75 45.75 x 14 > Hold EZ Bar Tricep Raises 56 x 10 > 61 46 x 15 > 51 46 x 15 > 51 Decline Weighted Pushups +20lbs x 10 > Drop to 15lbs Aww yes. I added one rep to my 188.5lb chest press. :3 I changed my diet a bit too, I am now eating 1lb (dry) of beans/peas a day.

I'm great man, thanks! How is life treating you brother? 8-28-13 3+ mi run, 33min I used a lot of my gas mid-way through trying to catch up to a pretty girl and was sucking wind the last mile...she was a lot faster than me. FML.

So when I do hack squats I notice a tug in my lower lats. Any idea if this is normal or if I should have my form checked? I make sure to keep my back tight and drive with my knees through my hips. Thanks dudes/dudettes.

Rested yesterday. 8-27-13 1hr EZ Hack Squat Warmups at 25%/50%/75% of 4RM 191 x 5 > 196 171 x 7 > 176 151 x 10 > 156 DB Push Press 108.5 x 4 > 113.5 98.5 x 10 > 103.5 88.5 x 13 > 93.5 DB Lunges 103.5 x 13 ea. leg > 108.5 DB Side Raises 76.75 x 10 > 79.25 69.25 x 13 > 69.25 EZ Calf Raises alt. stance for ea. set 211 x 15 x 15 > 216 Vest+EZ Bar Good Mornings 106 x 15 > 111