esqinchi

It was a heartbreaker for sure! I'm ready for next year!

Saturday, January 15, 2016: Game Day Training! 1. Deadlift - 3 x 10 @ 205lbs 2. Standing Military Press - 3 x 12 @ 90lbs 3. Cross Curls - 3 x 15* @ 50lbs - 4. Supinated Row - 3 x 15 @ 135lbs 5. Super Elevated Pushups (3' up) - 3 x 33/34 (100 total) 6. Tricep Press - 3 x 12* @ 25lbs - 7. Shrugs - 3 x 15 @ 100lbs 8. Front Plate Raise - 3 x 12 @ 45lbs 9. ATG Goblet Squat - 3 x 12 @ 45lbs Killed it today, and got really pumped up for tonight's game when the Packers will crush the Cardinals! This was solid training, and I realized how much I've missed training for volume. Doing heavy weights is fine, but it's so boring compared to spreading on a broad layer of exercises. I think I'll keep things like this for now, but incorporate some heavy stuff on press/squat/deadlift. Otherwise, today is a good day - nice and sunny; not too cold. Going to cook up a bunch of delicious food for the game tonight and keep the energy high! GO PACKERS!

Ugh, that's terrible. Here I was talking about riding on the subway, not necessarily sitting in traffic. Ironically, driving takes just as long as riding on the subway system, and I'd be traveling more miles... If you think you'd like to visit Chicago someday, think about it for a few minutes, and then pick somewhere else.

Thursday, January 14, 2016: Legs / Biceps 1. Wide Stance Squat - 3 x 15 @ 255lbs 2. Squat Jump - 3 x 15 @ 70lbs 3. Drag Curls - 3 x 15 @ 70lbs - 4. Bulgarian Split Squat - 3 x 15* @ 135lbs 5. Lunge Jump - 3 x 16 @ 70lbs 6. Concentration Curl - 3 x 10* @ 35lbs Kind of a weird training day tonight since it took me an 70 minutes to get home (a 9 mile commute on the city's "rapid" transit, plus a 10 minute uber ride). I am so sick of living here and putting up with the bullshit. So, this was pretty much all I could get done and still manage to eat dinner and take care of everything else for tomorrow. I'm super tired and ready for the weekend. This week has been dragging on and on. Rest tomorrow. Probably do full body on Saturday. Need to develop some routines I can just follow week by week instead of trying to write something original each day.

Wednesday, January 13, 2015: Rest Day Worked too late to train by the time I got home, and I was super hungry so I decided to skip it for today. I'll get it in tomorrow with some big sets.

I hate not getting good sleep. I was up because our little pup has epilepsy and was having a rough night.

Tuesday, January 12, 2016: Upper Body - Volume 1. Incline Bench - 3 x 15 @ 165lbs 2. Curls - 3 x 15 @ 70lbs - 3. Pullup - 3 x 15 4. Delt Fly - 3 x 15 @ 70lbs - 5. Chest Fly - 3 x 15 @ 70lbs 6. Mil Press - 3 x 15 @ 70lbs Back in the saddle after a weekend away from the weights. Nice to return, but I slept horribly last night which made motivation scarce today. It's so damn cold out that I really don't feel like doing much. Had an absolutely massive salad for dinner, which made me feel better. Otherwise, I need rest and a hot shower. Back tomorrow w/ legs for heavy weight.

I'm chubby again after a weekend in Milwaukee where I ate two frosted danishes, a piece of berry pie, french fries, a walnut burger, two burritos, chips, guacamole, and had some beers. My wife loves otter pops!

No more PB???? Nice work on legs up there. How did you like the split squats? Brutal, no? Tell us more about the mung bean pasta!

Looking at that circuit workout up there, I'd say that's a ton of volume. I bet you could do half of that and still make great progress, but that's just my opinion. (looks like that's precisely what you did today) The dedication is definitely there, that's for sure. I would work on increasing the weight. I think you're in the right rep range (10-12). Some people would say that there is an inverse relationship between resistance and reps, and I think that makes sense, at least to the extent one can accomplish a limited amount of reps at a certain weight until failure. But I'm sure there's an optimal range that permits both growth (higher resistance) as well as endurance (higher reps); perhaps even a point of diminishing returns? Just some thoughts.

Thursday, January 7, 2016: Lower Body - Heavy 1. Squat - 5 x 10 @ 320lbs 2. Squat Jump - 5 x 12 @ 70lbs And that's all. I honestly got home later than usual due to terrible traffic, and then I didn't really feel like doing a bunch of variety. So, I just kept doing sets of squats until my legs felt like jello. If squats are the "perfect" exercise, what more do I need? I'll throw in some other stuff next time. Cut back on the jar/week of peanut butter and can already tell I'm slimming a bit. Trouble is the weekends really, as I have pretty low willpower after being so diligent all week. I think that's a universal problem. Looking forward to the weekend and getting out into some fresh air. Rest tomorrow, maybe train on Saturday.

Wednesday, January 6, 2015: Upper Body - Heavy 1. Bench - 3 x 10 @ 210lbs 2. Curl - 3 x 10 @ 90lbs - 3. Row - 3 x 10 @ 205lbs 4. Seated Military Press - 3 x 10 @ 90lbs - 5. Skullcrusher - 3 x 10 @ 90lbs 6. Drag Curl - 3 x 10 @ 90lbs Well I honestly found this a bit boring. Form was probably terrible on those rows, but it was pretty satisfying to draw up that much weight. Feeling some pain in the right wrist, which is probably from the bench, or constant typing I've been doing at work. I was going to do pullups, but I don't have a weight belt, so there's no real way I can do them for a lower amount of reps unless I would work on timing or such. Anyhow, wrist is pretty tight and I don't much feel like typing more today. Legs - Heavy tomorrow.

Good to see you back around mate! Hope the holidays went well for you and yours. Looks like you are up to big things early on. Lol just realized I posted last night's workout on here! d'oh! Obviously am in need of some serious sleep!

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Happy New Year! Pistachios are a great snack option. They have pretty good protein, and are the lowest calorie nut, if you're counting. I used to eat an Ezekiel and peanut butter sammich every day at 3pm - it was pretty much all I looked forward to on a daily basis.

Tuesday, January 5, 2015: Legs 1. Reverse Lunge - 3 x 15* @ 150lbs 2. Lunge Jump - 3 x 16 @ 50lbs - 3. Deadlift - 3 x 15 @ 160lbs 4. Single Leg Squat - 3 x 15* - 5. Sumo Squat - 3 x 15 @ 150lbs 6. Hamstring Curl - 3 x 20 @ 35lbs First day of the new split plan. This was high reps, lighter weight. Plan is upper/lower - high reps light weight/low reps heavy weight spread across 4 days. Not going to lie, the lunges nearly killed me. Otherwise, good session. Long day at work, and a long one the day before too. Tired and ready for the weekend. Upper/heavy tomorrow.

Saturday, January 2, 2016: Back / Shoulders 1. Deadlift - 3x10 @ 205lbs 2. Mil Press - 3x12 @ 85lbs - 3. Row - 3x12 @ 85lbs 4. Lo-Hi Woodchopper - 3x12* @ 35lbs - 5. Shrugs - 3x12 @ 135lbs 6. Lat Raise - 3x12 @ 30lbs Good session today. Typing this on my phone before bed. Up late because I had coffee after 7:30pm.

Thanks - Happy New Year!

Wednesday, December 30, 2015: Chest / Arms 1. Pushups - 3 x 66/68/66 2. Drag Curls - 3 x 12 @ 85lbs - 3. Decline Close Grip Bench - 3 x 12 @ 105lbs 4. Tricep Ext. - 3 x 12 - 5. Dips - 3 x 12 6. Concentration Curl - 3 x 10* @ 35lbs Wrote up a whole post and then accidentally hit the back button. Was pretty good one too. Oh well, not going to write it up again. I'll row/post tomorrow.

Thanks! I'm sore as hell today!

Tuesday, December 29, 2015: Legs 1. Squat - 3 x 12 @ 315lbs 2. Squat Jump - 3 x 12 @ 70lbs - 3. Bulgarian Split Squat - 3 x 12* @ 95lbs 4. Lunge Jumps - 3 x 12 @ 70lbs - 5. Hamstring Curl - 3 x 15 @ 45lbs 6. Belt Kicks - 3 x 20 Man those squats were heavy! I cannot stress enough how great it is to couple heavy squats with a power exercise like squat jumps. Adding the weight to the jumps makes them just brutal. A super boring day at the office, so it was nice to come home and accomplish something. Looking forward to closing out this year pretty soon. Thinking more about my new training I'd like to set up. Suggestions welcome! Chest/Arms tomorrow.

Punching bag is an awesome gift! Get ready for some sore shoulders and traps!

Monday, December 28, 2015: Row - 1250m; 5:00 minutes Been training but not posting for a few days since we have had company in town. Did my usual split this week, but tried to keep weights heavy since I was eating more, and more often. Figured I would be in for some tight clothes today, but was all good so maybe I did a better job than expected. Anyhow, glad to be back in action. Going to give more thought to a new training schedule before the end of the year - hopefully implemented by Jan 1. Legs tomorrow.

Tuesday, December 22, 2015: Legs 0. Row x 705m; 2:49 minutes 1. Reverse Lunge - 3 x 12* @ 150lbs 2. Lunge Jumps - 3 x 12 @ 70lbs - 3. Hamstring Curl - 3 x 15 @ 45lbs 4. Squat Jump - 3 x 12 @ 70lbs - 5. Sumo Squat - 3 x 12 @ 150lbs 6. Calf Raise - 3 x 15 @ 150lbs Forgot to log Monday. Legs were good today. Nothing spectacular, but happy to see weight go up on my lunges. I think those are my favorite leg exercise. Can REALLY feel it in the glute. Anyhow, no real time to write up much here. Have a few days off in the near future which are very welcome; even though I'll have family in town. I'm planning on getting extra sleep since I've only been averaging about 6 hours per night, and that's not enough for me. Chest/Arms tomorrow.

Monday, December 21, 2015: Row x 2000m; 10:00 minutes. See below.