[Shsu_Rugger]

"The only trophy we won this day, was the blood and sweat we left on the pitch.... and it was enough"-- anonymous

This is to keep me accountable in both exercise and diet. I'll start tomorrow.

Press Day(Tues)
Bench 5x5
Incline Bench 5x5
DB Bench 3x8
SOHP 4x5
Dips 3x10
Close Grip Bench 3x10

Squat Day(Thurs)
Squat 5x5
Front Squat 5x5
Glute/Ham Raises 4x8
Good Mornings 4x8
Split Stance Squats 3x6
Straight Legged DL's 4x8

Pull Day(Sat)
Dead Lift 5x5
BOR 5x5
Pull Ups 4x8
Shrugs 4x8
Hang Cleans 4x8
Incline Bench Shrugs 4x8

As the school year starts I will have rugby practice and a scant amount of healthy food available to me making diet a challenge. At the moment I aim for 3 meals(Lunch being the largest) and 3 snacks a day. Cardio and endurance training includes 40minutes and running 5 days a week + core training and a circuit of cynder block and db exercises. Current weight is 237lbs. and my goal is 190lbs. by graduation but that a few years off. Hopefully I can cut to 225lbs. before the end of 2007. I'd like to have at least 945lbs combined weight on my three weights by the end of the school year. Feel free to "motivate me" throught harrasment b/c y'all are some a bunch of funny SOB's.

Bench: 215lbs.
DL: 315lbs.
Squat: 275lbs.

GOALS
BW: 225lbs. by 1/1/2008
Bench: 315lbs by 5/2008
Squat: 315lbs. by 7/25/2007

[Shsu_Rugger]

totally unfocused today. . .got stuck messing around w/ some financial shit and didn't get to run like I wanted. Only got 2 meals and 2 snacks in today.

1. cheerios and skim milk w/4 strawberries cut up
2. 2 clemintines and a bit of turkey lunch meat
3. turkey, mustard, spinach, and swiss cheese on whole wheat
4. unsweet iced tea w/tortilla chips and loads of salsa

got a 2.5mile bike ride in while going to work today, all up hill, also did my core work

level one I'll only be there for a week more and then I'll step it up to level two. Tomorrow is Pressing so that'll be fun I suppose.

[Shsu_Rugger]

no pressing today but dieat was good and clean, I've decided to make this week an active recovery week. did 25 push ups, 25 body weight squats, 3 laps of walking squats, 25 chair dips, and 25 broom handle pullups.

Breakfast: cereal, milk, peach
Snack: protein shake 4 strawberries
lunch: turkey sandwich carrot sticks
Snack 1/2 turkey sandwich
Dinner: chicken breast baked, pasta, tomato sauce, and normandy mix veggies

[Shsu_Rugger]

didn't do a damn thing ate like a lard ass tomorrow will be a bit better

[Shsu_Rugger]

Active Recovery is over. Didn't really do anything special for it, just alot of "handy" things for my aunt including moving all her shit into the truck till back-up came and helped out the guy whose partner had a severe case of vagisitis. Today was great all around hit a bench PR and even got the cardio done. This is hell month for me b/c I'll be back at school on the 16th.

Diet
1: Oats w/ strawberries 1cup OJ
2: Protien Shake made w/ skim milk
3: protien Shake made w/ skim milk and 32oz. of water(post workout)
Lunch: Baked Chicken Breast, rice n beans(brown rice black beans not larded), green beans, 1 peach
4: green beans w/ 1 slice of whole wheat bread 32oz. of water
5: cereal w/ strawberries


Pressing
Swam 3 laps pre workout
-*rest and wardrobe change*-
Bench
185x5, 205x5, 210x5, 210x5, 225x.3
Inlcine Bench
135x5, 185x3 couldn't hack it too much sand in my vag so. . .165x5, 165x5, 170x5
Push Press
135x5 reps too costly cut back weight, 95x5, 95x5, 95x5
DB Bench
65x4, 60x5, 60x4, 55x8
Assisted Dips
lvl12x12, lvl11x12, lvl10x12, lvl9x12, lvl8x12
Supersetted Tricep Work
(Close Grip press, skull crushers)
50x10&8, 50x10&8

Ran for time, 15 minutes

Workout Jam of the Day

[Shsu_Rugger]

don't have much time for diet posting today but I kept it clean, had a breakfast taco and some milk for breakfast, protein shake before working out, and a big ole honkin' turkey sanwich for lunch.

Swimming
1 lap breast stroke
1 lap Australian freestyle
1 lap side stroke(both sides)

Biceps
straight bar curls(out of sight from the squat rack) 60x3x10
hammer curls 30x10x3
reverse curls 50x10x3

Cycling
20 minutes @100rpm on "hill plus" level 11
2.5 mile bike ride to work up hill

Workout Jam of the Day

[Shsu_Rugger]

good day today. Hit a PR of 315x1x1 on squats
god awful tired today though so I didn't finish the whole routine but I got a good amount it I think.

1 piece whole wheat toast and cottage cheese
protien shake
turkey sandwich, 35oz. water, salad
protien shake
cheat meal for the week

Swimming
5 laps Australian Crawl

Squats
Squats:
225x5
275x4
275x5
300x4
315x1
225x10
225x10

GHR
3x10

Good Mornings
135x8
155x6
155x8

Front Squats
155x5
165x5
165x5

Workout Jam of the Day

[Shsu_Rugger]

woke up yesterday and felt like crap:

Swimming
3 laps american freestyle

Pulling
DL:
225x5
275x5
295x4
295x4
300x3
300x0<-three attempts all hitched

BOR:
135x5
155x5
160x5
160x5

Shrugs:
135x10
135x10
135x10

Lat Pulldowns:
75x8
85x8

Cardio
20 minutes "crosstrainer 2" setting on eliptical

Workout Jam of the Day

[Shsu_Rugger]

didn't wake up in time to go the gym so I knocked out a home workout.

Full body circuits w/30# DB's x 3

Chest:
floor pressx10
flyesx12
pushupsx12

Triceps:
pulloversx10
skullcrushersx8
close grip fpx10

Shoulders:
standing DB pressx12
alternating frontraiesex8

Biceps and forearms:
hammer curlx9
DB curlx9
wrist curlx15

Legs:
DB Swingsx8
BW squatsx20

Not so manly but I got a great sweat on.

Workout Jam of the Day

[Shsu_Rugger]

Man I hit it hard today. . .great fuckin' workout and then went out tonight with cute little number from work, nothing happened but she was great company and I really enjoyed the movie. Got a spot from a trainer there and now I'm stuck workin' out with him. . .drat. Anyway here's the workout as to be logged:

Swimming
4 laps american crawl

Pushing
Bench:
135x10
185x5
195x5
205x5
215x5
225x8*spotted really only about 6 count
225x5

Incline Bench:
135x5
155x5
160x5
165x5
170x3

Push Press:
95x5
100x5
100x5
105x5
110x5

Dips:
lvl11x12
lvl10x11
lvl9x9
lvl8x12

DB Bench:
60x6
60x6
60x5

Running
18 minutes speed 5

Workout Jam of the Day

cool down jam