Tech5c - Fat to Fit
|07-31-2012, 07:20 AM||away - #301|
Hurt my lower back/tailbone over the weekend so benching kind of hurt
5's Week Bench
Bench: 195x5, 225x5, 250x5
Shrugs: 405x10, 495x2x5, 545x2x5, 585x5
Face Pulls: 140x2x20
Band Pull Aparts: 2x20
Bench felt good. Probably could've got like 10 reps but with this new tweak I don't go past 5. Felt almost like a deload week. Using the wrist wraps and chalk on lighter sets to get used to it. Still haven't got yelled at for using chalk.
Got a video of the last bench set and one of the shrug sets to post later. Got a new video camera so expect more videos.
|08-01-2012, 08:09 AM||away - #302|
Squat: 225x3, 275x3, 315x3
Lying Leg Curl: 115x3x12
Cable Crunch: 200x3x12
Short workout. Lower back still hurts and squats didn't feel that comfortable. As you can see from the video i'll be posting i'm still leaning too far forward on my squats.
|08-03-2012, 12:03 PM||away - #303|
1's Week OHP
OHP: 150x5, 170x3, 190x6
DB Row: 100x3x10
Snatch Grip BTNP: 65x6, 75x6, 85x6, 95x6, 105x5, 115x4, 125x3, 135xMISS
Face Pull/Pushdown/Band Pull Aparts: 3x20
Forgot my camera at home
Today went great. Presses felt really strong. First good workout I've had in a week.
|08-08-2012, 08:10 AM||away - #304|
Been on vacation since Friday.
Going to hit a light session tonight and tomorrow then get back into the swing of things Mon/Tues since I'm doing the Spartan Race Sun.
I think a full week off from heavy lifting might do me some good.
|08-10-2012, 11:24 AM||away - #305|
Bench: 225x5, 255x3, 275x1, 295x1
Squats: 135x2x5, 185x2x5, 225x2x5
Face Pull/Reverse Pushdown: 100x3x15
Band Pull Aparts: 3x30
|08-13-2012, 07:26 AM||away - #306|
BTN Push Press: 155x3, 185x1, 205x1, 225xMISS
Face Pulls: 130x3x15
Rope Curls: 100x3x15
Band Pull Aparts: 3x30
Pulled something in my upper trap on the last set of OHP. Probably should have left the gym but I tried to work it out. Had a sore neck for a few days. Couldn't really move it.
|08-13-2012, 07:28 AM||away - #307|
Did the Spartan Race () on Sunday. Injured my ankle pretty bad halfway through. Couldn't walk and had to stop the race halfway through. Swollen and bruised as hell today. No gym for a while.
|08-13-2012, 04:17 PM||away - #308|
Although we have different goals, this is a dope little workout journal. I just found out I lost 28.2 pounds since September 4th last year so I envy not making a thread similar so I could see my day to day progress, I'm just ashamed of my weak lifts.
Did you ever finish Couch to 5k? I'm on week 8 of it, but I've really taken about 12 weeks because some weeks I just couldn't finish successfully either due to an inconvenience or I just didn't have it in me so I had to repeat them.
|08-13-2012, 05:02 PM||away - #309|
Just put one up anyways. Who cares what you lift everyone has to start somewhere.
I didn't finish C25K. Something came up and I put it on the backburner and never came back to it.
|08-17-2012, 06:40 PM||away - #310|
!! a swollen/sprained ankle I NEED to go to the gym
Whatever the !! I want
Flat Bench Press: 135x5, 185x3, 225x3, 255x1, 275x3x1I've been out of the gym over a week and I've been going crazy. Foot is still swollen and bruised but I couldn't take it anymore. I had to go smash some iron.
came in the mail today so that was added fuel to the fire. I just couldn't resist the urge anymore.
Had to do almost all the exercise with me feet off the floor and thus increasing the diffoculty. Add fat gripz to the and I was set.
Last edited by tech5c; 08-17-2012 at 06:44 PM..
|08-20-2012, 07:19 PM||away - #311|
Back on the 5/3/1 but I'm not going to be able to do squats or deadlifts for at least another week because of the sprained ankle.
Bench: 220x5, 250x3, 280x4, 295x2x1Overall pretty good session. I plan on incorporating the fat gripz into at least one exercise per week. Ankle hurt. Can't bench the way I normally do. Instead I had to bench flat footed with my feet spread wide apart at an angle. Put wrist wraps on for my top set in bench. Ankle hurt for shurgs so I decided to not go as heavy as I normally do.
|08-22-2012, 08:15 AM||away - #312|
I'm gonna start doing something a little different here.
I'm going to start adding quotes, articles, blog posts, my thoughts, etc.
Basically anything kind of tidbit I found helpful I'm going to post in here.
I encourage people to ask me any questions.
|08-22-2012, 09:21 AM||away - #313|
Check out Lifer Series
Also if you have some money to spare I highly suggest purchasing his ebook, . One of the better lifting books I have ever read. Along with some amzing programs, it has Paul's philosophy on life, training, and other stuff.
|08-22-2012, 01:02 PM||away - #314|
How the !! you doin 45 min of HIIT
no way possible your doing it right
are you running HIIT?
if your running and sprinting the fastest your body can move for 30-40 secs how can you sustain that on and off for 45 min straight?
|08-22-2012, 01:34 PM||away - #315|
This also included time between various drills, i.e. sprints, [rip]s, cones.
So no it was 45 min of all out HIIT. I'd be getting paid a lot more if I could sustain it for that long.
|08-23-2012, 07:46 AM||away - #316|
Hard and Fast
Rope Pushdown/Rope Hammer: 120/70x3x20 (30s between sets.exercises)Arms are fried after that. Spent maybe 20 min. in the gym. Hit it hard then get out.
|08-24-2012, 07:35 AM||away - #317|
3's Week OHP
OHP [warm up]: barx10, 65x5, 95x5, 135x3Solid workout. Presses came up very fast. Didn't want to do any kind of free weight rows with my ankle still hurting. Used some dumb machine that I'll never use again. I really like the military presses with the fat gripz.
|08-28-2012, 07:32 AM||away - #318|
3's Week Bench
Bench [warm up]: barx10, 135x5, 165x3, 190x1Dead by the time I got to floor presses. I really had to grind 295.
Workout took too long, I need to shorten my rest periods.
Bench flew up fast. Finally had some time and figured out Sony Vegas.
Any filming/editing tips let me know. Also if you want to see anything else let me know.
|08-28-2012, 07:36 AM||away - #319|
Download the best spreadsheet for 5/3/1 and the one I use.
|08-28-2012, 11:15 AM||away - #320|
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