[GunsforGuevara]

Had a short break from the gym. I went on a trip with some friends over the weekend and never made it to a gym.

Tuesday

Deadlifts
60kgx8
80kgx8
100kgx6
120kgx6
120kgx6
130kgx4 I videotaped the last set for a form check. Will post for critique once I get it uploaded.

Bent Over Rows
70kgx8
70kgx8
70kgx8
80kgx6
80kgx6

Pulldowns
50kgx8
60kgx8
70kgx8
70kgx6
80kgx6

Upright Rows
40kgx6
40kgx6 I realized that i wasn't pulling high enough
35kgx6 Much better now
35kgx6
35kgx6

[GunsforGuevara]

This was taken from my last set today. Please critique my form.

[fennway4414]

I think you have to drop your ass more, but my DL form isn't the greatest either. Try dropping your ass down and sitting back and driving your heels through the floor.

[GunsforGuevara]

^^^ thanks for the advice.

Wednesday
Swam 1.3km, front crawl.

Thursday

Standing Overhead Press
40kgx8
40kgx8
45kgx6
45kgx6
45kgx6 Push Pressed

Bench Press
50kgx8
70kgx8
80kgx8
80kgx6
80kgx6

Incline Press
Had to wait a while before I could get my hands on the incline bench. So I used some weird incline machine for a few sets before doing 'em proper.
60kgx8
60kgx6
60kgx6

Headed out to the swimming pool after the gym. Swam 825m, front crawl. My neck was killing me so I stopped early and jumped into the hot pool to relax. Somewhere along the line I tweaked my neck. I'm not sure how but it's still nagging me today.

[GunsforGuevara]

Friday

Swam 1km, Front Crawl.

Cardio
45 minutes on the treadmill alternating between 5km/h for 2mins and 7.4km/h for 1 min. Then for the last couple of minutes I ran (9km/h~10km/h). It's probably been over a decade since the last time I ran. I felt like I was gonna have a heart attack afterwards but still pretty happy.

Core
Crunches, v-ups, lying leg raise, side bends, planks, kneeling roll outs

Saturday

Swam 1km. Front crawl for 500 meters and alternated between backstroke and front crawl for 500 meters.

Back Squats
60kgx6
80kgx6
90kgx6
100kgx4
100kgx4 Barely hit parallel here

Front Squats
50kgx6 Used straps for these
50kgx6
40kgx6 Clean Form
40kgx6

Zercher Squats
60kgx6
80kgx6
80kgx6

SLDL
60kgx8
60kgx8

Cardio
20 Minutes on the treadmill. Alternated between 5km/h and 8km/h for the first ten minutes and then 4.5km/h and 10km/h for the last ten.

I weighed myself today and I'm back up to 142kg. That's not good. I've been working hard but my diet has been shit this week. Fuck it, I'll do better next week.

[GunsforGuevara]

Monday
Swam 700m, front crawl.

Wednesday
It's elections over here in Korea so all the public schools (I teach ESL at a middle school) have the day off. It's nice being able to hit the gym early.

Cardio
Hit the treadmill for 33 minutes.
5km/h(2mins)-8.5km/h(1min) x11

Deadlift
80kgx6
100kgx6
130kgx4
130kgx4
130kgx2x2 Had to take a breather after the 2nd rep

Pulldown
Varied my grip on each set.
60kgx8
70kgx8
70kgx8
70kgx8
70kgx8

1 Armed Dumbell Rows (each arm)
20kgx8
30kgx8
30kgx8
30kgx8

Barbell Rows
70kgx6
70kgx6
70kgx6

[andrewbc]

guevara, you a marxist ?

[GunsforGuevara]

Nah, just another Canadian... As much as I believe health care and education should be free, I hated paying such high taxes when I lived in Canada. Partly because I didn't make much to begin with.

[GunsforGuevara]

Thursday
I was pretty tired today.

Standing Overhead Press
40kgx8
40kgx8
45kgx6
45kgx5
45kgx5.5 Couldn't get full range of motions on my last rep.

Bench Press
50kgx8
60kgx6
70kgx6
70kgx6
70kgx6

Incline Press
60kgx6
60kgx6
60kgx6
60kgx4
60kgx4

Cardio
Hit the treadmill for 20 minutes.
5km/h(2mins)-9km/h(1min) x3
5km/h (11mins)

Friday
Swam 1km, front crawl.

Saturday
Got up early today. My back was feeling a little stiff so I spent a while stretching and doing broomstick overhead squats.

Back Squats
60kgx6
60kgx6
70kgx6
80kgx6
80kgx6

Front Squats
40kgx6
40kgx6
50kgx6
50kgx6

Zercher Squats
60kgx6
60kgx6
60kgx6

Swam 800meters, 550m front crawl, 150m breast stroke, 100m Backstroke

[GunsforGuevara]

I had a mild bout of food poisoning earlier this week and have been feeling under the weather since. I'm not sure whether it was my cooking or eating out at some cheap Korean restaurant that made me sick.

Monday

Swam 500 meters, front crawl.

Wednesday

Swam 1.2 km, front crawl and backstroke.

Thursday

Swam 1.6km, front stroke. My left calf and foot started to cramp up so I used a float board between my legs for 500 meters.

Cardio
Treadmill for 15 minutes.
5km/h(2mins)-8km/h(1min)x5

Deadlift
60kgx6
80kgx6
100kgx6
120kgx6
130kgx4

Bent Over Rows
70kgx6x5

Pulldowns
60kgx6
70kgx6x2
80kgx6 ran out of gas on these
70kgx6