[stewy37]

Judo yesterday. Jammed the hell outta my left middle finger and hurt my right thumb. Good workout though.

Today's quick workout:
Deadlift:
135x10
225x5
275x5
315x3
365x1
385x1
405x1
435x1 PR!
405x5x1

Pendlay Rows
225x5x5 45 sec rest
Had to use straps cuz I couldn't hold on to the bar with my right hand for repeated reps. It was fine for the deadlift singles, but didn't like the rows at all.

[stewy37]

Sun- Did a short push workout in the gym. Unproductive. Should have just taken the day off.

Mon- Off day

Today
Work Capacity 101
20 lb Medicine Ball
9 Circuits Completed

Finisher
70 lb Hammer Curls x10/arm

I was doing good and getting donw with about 30 seconds per interval until number 6. That one took the full two min, so with no rest between 6 & 7, 7 took about 3 min. I rested 1 min until the next 2 min mark and knocked out the last two intervals on schedule. I used a Gym Boss timer to mark intervals and a stopwatch to measure overall time.

[stewy37]

Went for a pretty easy run today. Distance was about 3 miles, but I don't know exactly. Took me 26:20 and I felt great afterwards.

[stewy37]

Deadlift:
135x10
225x5
275x5
315x3
365x3
405x3

BW Pullups:
15 first set
15+5+2+2+2+2+2 About 5 sec between sets on this one

1 Arm DB Rows:
75x3x10
75x15

Supersetted with

Rear Delt Flyes:
35x4x10

Shrugs:
270x3x10

Barbell Curls:
95x8,6,4

[stewy37]

DE Squats: 8x2x225 lbs
Decline Bench Press: Worked up to 295 lbs x 2
Incline DB Press: 70 lbs x2x15
Dips: BWx5x20
Pushups: BWx2x25

[stewy37]

21-15-9 reps for time 10min flat
Deadlift 225 lbs
Military Press 115 lbs
Followed by
Box Jumps x20
Dips x20

This kicked my butt, but it would have been more effective with a bit lighter weight on military press or more weight for deadlifts. Something like 95 lbs for the OHP and 275 for the deads. As it was, I had to knock out the presses in a lot fo triples for the 15 and 9 rep sets. However, I had fun, and I'll probably just stick with this weight.

[stewy37]

Today was rough work. I overestimated my strength-endurance and smoke-checked myself. I am really starting to see the effects of cutting weight on my strength and energy levels, but I'm happy with the results so far. I'm down to 210 lbs and getting visibly leaner.

I warmed up with the 4-way neck machine 100lbs x4x15

Here was today's intended workout:
Squat 275 lbs x12
Rest 1 min
CHINS +25 lbs x12
Rest 1 min
Deadlift 275 lbs x12
Rest 1 min
Dips +45 lbs x12
Rest 1 min and repat 2 more times

In reality I couldn't pull the bar from the floor on the third circuit, and halfway through circuit 2 rest periods were about 1.5 min long. After stopping, I ended up sitting down and looking like a zombie for about 10 min while I waited for my body to recover enough to unload the bars, a task that took a long time itself.
I've done this workout in the past and it never fails to get me either puking or on the verge of puking. It is definitely effective though.

[stewy37]

Deadlift
135lbs x10
205lbs x5
245lbs x5
350lbs x5
420lbs x3

Pendlay Rows
235lbs x4x5
255lbs x5

Chinups
BW x10
+25lbs x8
+35lbs x8
+45lbs x5
+70lbs x5

[stewy37]

Judo for 2 1/2 hrs last night. Wore my ass out. My overall training is a mess right now. Between my schedule and not having clear focus on what exactly my goals are and specifically what I want to achieve, I've pretty much just been doing WTFever I feel like each day. It's not exactly helping my progress much right now.

[Zerocrew1984]

yeah it sucks to kinda just walk in and start lifting without planning it out to begin with. try and give yourself a few hours of free time to think and plan.