[magicman531]

Dear old John is back from the grave I see.

[John Lambert]

Haha. Yeah. Obviously I haven't been on the forums while home for Christmas break. In the process of gettin' ready for spring semester and figurin' out what my liftin' routine is gonna be like.

[John Lambert]

So I lifted yesterday for the first time in like 3 weeks or so.

Warm-up
5 min on rowin' machine

Squats
135x5
205x5
225x5
245x4
265x3
265x2
275x1
275x1
285x1
285x1

Happier with this than when I squatted at home about mid-December. Of course, I didn't do 3 sets of cleans and 2 sets of high pulls b4 this, so that just may have been a factor as well. lol.


Single Leg Twisting Deadlift (both directions = 1 rep)
100x5
100x5
100x5
100x5
100x5


End with 5 min on elliptical, stretches and bridges.

[John Lambert]

Ok, so this is Monday's liftin' log.

Warm-up
5 min on rowing machine


Deadlift
- Zercher
135x5
225x5
- DOH
305x5
325x5
-Mixed
345x5
365x5
385x3 (new PR)


Push Press
155x5
165x5
175x5
185x5
195x2

Made 2 more attempts at 195, but couldn't get my upper arms past parallel.


Pull-ups
+10x5
+15x5
+20x5
+25x5
+30x4

Last 2 weren't as far up as I'd like, so I'll aim for same reps, but better ROM at the end next week.


5 min on elliptical.
Bridges w 45lb plate
Stretches.

[John Lambert]

This here is yesterday's workout, since I can't seem to post on the day I do stuff anymore.

Warm-up
5 min on rowin' machine

Squat
185x15
225x3
245x3
265x3
275x2
285x1
295x1
305xFAIL

I was aimin' to do 20 on the 185, but hit a mental block in regards to more reps at 15. I got pissed off at myself for that, so I decided to just hit some heavy triples, doubles, and singles to make up for it. 295 (a PR in ATG squats) went up alright, so I decided to go for 305, but couldn't come outa the hole. I dont think I even made it up to parallel. But I'm happy with that anyways


Shrugs
325x6
325x6
325x4
325x4
325x4

When I started these, I was gonna got for 3x 8, but lost the grip at 6, so decided to just keep it there or fewer.


Chins/Dips - BW for all, strugglin' on the last few in each set
x10
x8
x6
x4

Not quite supersets, but didn't take a whole lotta time between them either. Wanted to do more, but the gym was closin'.


Jogged back to my apt and stretched then.

[John Lambert]

WHOOOOOO HOOOOOO!!! Great liftin' day.

Warm-up - 5 min rowin' machine.


Single Leg Twistin' Deadlift
100x5
100x5

The bar I needed (no extras in my gym) was bein' used (hence I started with SLTDLs), so after them, I took a few minutes to do some talkin' (*gasp*), but the girl's into boxin' and said she's gonna come over sometime to work on the standin' bag I have in my apt, so it's all good.


Deadlift
-Zerch
135x5
225x5
- DOH
315x5
- Mixed
405x1
405x1
405x1
405x1
- Zerch
225x5

Finally pulled 4 wheels. Easier than I expected. Prolly coulda done more. Know I had more singles in me, but wanted to move on. Slightly stickin' towards lockout, but not bad. Threw the zerchers on at the end just cause I counted the 4 sets of singles as one big set and wanted to keep the overall 5x5. Dont laugh at my AD- What's that shiny thing? Ok. Back to the log.


Push Press
135x5
175x3
175x2
185x5
195x4
205x3
205x1

The 175 I had my hands on the bar wrong and had to fix my grip before I could get the last two. There was maybe 10 seconds in between, but it wasn't a strict 5 set. The second set at 205 I tried for a second rep but missed. I'd feel good about it if I hadn't looked up and seen that I started at 155 last week... Forgot to take my book w past workouts in it, so I had to guess and write it on a paper towel.


Pull-ups
+10x5
+15x5
+20x5
+25x5
+30x3.5

Tried for 2 more after #3 at 30, but didn't make a full rep on either, so that's the .5


Went off to another room and spent about 20 min doin' some kicks and light shadowboxin'.

Bridges with 45lb plate.

Stretches.

The end.



Log overhaul comin' soon. Tryin' to decide on the new workout routine. Insteada havin' 2 ME days a week, I may do 1 ME day and one DE day, and switch which workout gets which effort.... Any thoughts on this, feel free to give 'em. Gonna do some searchin' on it later, but figgered I'd ask, too.

[John Lambert]

OH! Also, almost forgot. Buddy of mine who is sorta an athlete for the school said he's gonna see if he can't get me into the athlete weight room where they have a couple oly platforms... *rubs hands together and beings prayin'*

[John Lambert]

Actually have 3 workouts3 posts tho, just to keep 'em straight.

Wednesday 1/23

Tried some DE stuff. Dont remember exactly what all I did, but somethin' like

Deadlift
225 10x3

SOHP
85 4x3
95 3x3
105 3x3

Pull-ups
BW 10x3

[John Lambert]

Friday, 1/25

Warm-up
Couldn't get on the rowin' machine (somebody else was actually usin' both of 'em. I was surprised), so I did some BW and OHS

BW x10

OHS
barx5
65x3

Need to do OHS more. Slacked off on that for awhile.


Squat
185x20
225x3
245x3
265x3
285x1
285x1

Nailed that 20 repper this time. Felt like I still had some in the tank tho, hence the other squat sets. Tried for a second rep on the last 285, but couldn't get out of the hole. Which was actually fine by me, since I wanted the bar down for shrugs w/o havin' to strip it.


Shrugs
305x8
305x8
305x6
305x6

At least I think those were my rep numbers. Forgot to write 'em down.


Bench
135x5
205x5
215x5
225x5
235x3
235x2

Definitely not bad, considerin' I haven't benched in well over a month... In fact, countin' the 135 as a warm-up (since I had 5 sets after that), my numbers on it are up.


BORS
135x5
185x5
195x5
205x5
215x5
225x5

Not quite the improvement that bench was, but ya can't win 'em all. Did some push-ups in the month away from benchin', so we'll attribute it to the tricep work.


Bridges w 45lb plate
Stretches

[John Lambert]

Today - (Yay, I'm caught up... now to do that with my readin' and such...).

Was gonna do guerrilla cardio today, but didn't have my Tabata mp3 on my mp3 player when I went lookin' for it, so, already bein' warmed up from 2 nicely paced laps around the track, I just decided to sprint the long and walk the short for 8 sets, even tho my walk would be longer than 10 seconds. Well, 2/3 through my 5th set, I realized my legs were too cold to do that anymore, since I'd still have to walk back to my apartment.

*Note to self* - You own sweat pants. If the temp is below 50 degrees, wear them to do sprints.