Brovatar Korra Posted July 17, 2014 Author Report Share Posted July 17, 2014 Today's workout: Squat:bw x 1045x1065x485x3105x2125x2145x1155x1160x1 new PR yay!95x10x2 Calf Raises: 70lb 10x3 BP45x1075x495x3115x2 not feeling it95x10x2 Chest Flys: 20lb DB 8x3 (supposed to be 10 but tired) Russian Twists: 15lb ball 8x3 1 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted July 17, 2014 Author Report Share Posted July 17, 2014 Today's workout Deadlifts65x10115x5155x3185x1205x1215x1225x1 new PR yay!235x1 even newer PR yay!240x1 NOPE maybe next time225x1 Seated Rows60x1080x10100x10120x490x10 Hamstring Curls 10x3 bodyweight Lat Pulldowns - these weren't even on the agenda today but I just felt pumped and not ready to leave the gym yet60x10100x10120x590x10 1 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
SevenofSeven Posted July 18, 2014 Report Share Posted July 18, 2014 Still looking super awesome Albeus! Deadlifts are killers!! Quote Wait! What............? Link to comment
Brovatar Korra Posted July 20, 2014 Author Report Share Posted July 20, 2014 Still looking super awesome Albeus!Deadlifts are killers!! Thanks Seven! Yeah DL seems to be my runaway best lift. I focus on it a lot because I love it! Gotta start spreading the love to the other lifts to make sure I'm well rounded. Friday's Workout:The gym location I have been going to for the last year closed down, so for the last two workouts I tried out a new location, the next closest one to me. I hate it! The layout is different, the people seem douchey, and the pull-up assistance machine is different and much harder, I can do less reps and need more assistance. BOO! Pullups:140lb assist x 6130lb assist 5 x 3 Dips:140lb assist x 6130lb assist 5 x 3 Trap Bar Carry 40 ft:these weights are what is loaded, I don't know what a trap bar weighs 35lb?90 x 1 140 x 1160 x 1180 x 1 that last one was really hard, I had to take a break at 20ft, and I tore the callous on my left hand pretty bad. I really like this movement, but doing it the day after DL is a stupid idea. I'm going to have to move it somewhere else in the schedule. Shrugs was also on the menu but due to stinging gross hands I stopped. Going to add those on to the next workout. Finished with the elliptical for 20 min. Going to start adding these in 3 x a week for at least a lil light cardio. They are also good for stretching out my legs after squats. I set it on a high cross ramp so my legs make a big circle with low resistance. It seems to help lessen DOMS. 1 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted July 21, 2014 Author Report Share Posted July 21, 2014 Day 7 of cut, holding steady at 181 point something. Finished with 1709 calories yesterday. My original goal was to cut for seven days, or until I hit 179 pounds. I guess it is going to take another week so here we go. I also need to drop down to 1500 to get there in a week. Adding in 20 min cardio 3 x week as well. I started adding my daily calories and my weight to the calendar in our kitchen recently one day, really on a whim. But I've found it got my husband more involved with my goals, and he has been more supportive than usual, asking questions, cheering me on. It is nice. He suggested I stop lifting completely and just run and do bodyweight stuff to lose weight fastest. I said NO WAY MAN but I am switching to 8 reps x 4 sets this week. Not going for any 1RMs. Long term plan after this week - increase slowly back to maintenance over 3-4 weeks preparing for strongman. I'm considering a small bulk a week or two before strongman competition, but I'm right at the high end of middleweight and don't want to accidentally cross over into heavyweight for weigh-ins. 1 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted July 22, 2014 Author Report Share Posted July 22, 2014 Monday's workout: OHP45x865x875x870x8x3 was supposed to be 75 for 4 sets but too heavy! Farmer's Hold with 45lb plates: 2 minutes 30 seconds! Now I know for sure my issue with the heavier weights dropping quickly isn't my muscle endurance, it's my grip. Shrugs with 45lb plates. These felt really good, I think it pulls down on my shoulders even better than dumbbells because the center of gravity is lower. What sucks is there is no way to increase the weight, just reps.8x3 Leg Raises (that weird back bench where you hold yourself up with your arms)8x4 Russian Twists with 18lb kettlebell8x3 I tried to do the rower for 20 min, but my back got sore very quickly after 5 min, so I switched to elliptical for the remaining 15. Also my day was hectic so I didn't get into the gym until 9pm, and was up until 1 am because I was wired afterward. No more night workouts! My calories keep slowly creeping up, 1799 yesterday and holding steady at 181 lb. I don't think I'm doing this right. Time to reread Waldo's articles! Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted July 23, 2014 Author Report Share Posted July 23, 2014 Tuesday Workout: Squatsbodyweight x 1045x875x895x8x4 Calf Raises 80lb8x312x1 Lunges 20 each side 20 Pushups Rower I made it 7 minutes before my back started to tighten up. Elliptical 20 min Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
SevenofSeven Posted July 23, 2014 Report Share Posted July 23, 2014 Just checking in to say, doing some great work there Albeus! Quote Wait! What............? Link to comment
Stronkey Kong Posted July 24, 2014 Report Share Posted July 24, 2014 I just skimmed the whole log. Awesome progress on your lifts! Quote ===================================================================================================== --Stronkey Kong-- Link to comment
Brovatar Korra Posted July 24, 2014 Author Report Share Posted July 24, 2014 Just checking in to say, doing some great work there Albeus! I just skimmed the whole log. Awesome progress on your lifts! Thanks guys! Yeah I am really proud that, even thought my weight and measurements have only improved slightly, my lifts have improved dramatically in the last 12-18 months. I have to remember that on days like today, when I've been holding steady at 181 point something for 8 days in a row, and with every passing day it is increasingly frustrating. I feel like I'm at the beginning of the Eliminator trying to run up that reverse treadmill. 1 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted July 25, 2014 Author Report Share Posted July 25, 2014 Today's Workout Bench Press45x1065x885x8105x8x4 Incline BP70x865x8x2 Chest Flys20lb 8x3 Dips130lb assistance x 8120 x 8110 x 4110 x 4 RowI made it 8 minutes this time before my back hurt Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted July 28, 2014 Author Report Share Posted July 28, 2014 Sunday's Workout: Clean and Press45x665x575x580x485x365x5 was supposed to be as many as possible to failure, I guess that's all I had left Zercher Squats45x865x675x6x2 Lateral Raises7lbx57x810x1015x412x612x8 Trap 3 Raises7lbx8 each arm10x815x512x8 I was playing around with these to see what would be challenging reps at different weights Elliptical 18 min 1 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted July 28, 2014 Author Report Share Posted July 28, 2014 Because I did back yesterday, all my press and back work was spread over two days. Kind of weird, but I'll be back on track for squats on Tuesday. Monday's Workout: Seated Cable Rows60x10100x1090x10x2 Lat Pull downs60x10120x6100x10x2 Lat Pull overs35lb DB 10x240lb DB 10x1 Decline Situps 10x3 Farmer's Walk 60lb x 3went for 3 laps around the free weights floor. I think that is the farthest I've carried that amount of weight. My forearms were so spent afterward I couldn't use the pen to write down anything for a few minutes. Yay grip work! Elliptical 8 min cool down 1 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
SevenofSeven Posted July 28, 2014 Report Share Posted July 28, 2014 You are my inspiration Albeus. Quote Wait! What............? Link to comment
Brovatar Korra Posted July 29, 2014 Author Report Share Posted July 29, 2014 You are my inspiration Albeus. D'aawww. This website has seriously been the catalyst that changed my life. The knowledge and inspiration I've gained from this site and the people on it during the last year is immeasurable. I'm glad others feel the same way I do! Today's Workout! Squatsbodyweight x645x685x4115x2135x1I somehow got it in my head that today I was going to try a bodyweight squat (180lb) but it became very clear that wasn't going to happen when 135 felt super heavy. Maybe it's the new lifting shoes, yeah that's the ticket.100x5x4 Calf Raises90lbx10x3 Sled Pulls90lb 50ft x 2 Tire FlipsHere's where it gets fun!medium tire 8 x 2big tire x 2Afterward I went online to research the weights. I figured they were around 100 and 200 by the feel of them. AS IF I KNOW HOW MUCH TIRES WEIGH.After looking them up online I was really surprised to find out the medium one is a Razorback R-4 19.5L-24 and weighs ~210lb, and the big one is a Goodyear 20.5-25 and weighs ~310lb! Holy crap I flip 300lb tires now. That's a thing I do. I was giving everyone this stare walking out of the gym afterward 1 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Stronkey Kong Posted July 31, 2014 Report Share Posted July 31, 2014 Holy crap I flip 300lb tires now. That's a thing I do. I'm jealous that you can say this but I can't... or I could but it'd be a lie. Quote ===================================================================================================== --Stronkey Kong-- Link to comment
Brovatar Korra Posted July 31, 2014 Author Report Share Posted July 31, 2014 I think for most people it is technique and practice. Based on your numbers you definitely have the raw strength! Apparently it is one of the few skills in life that comes naturally to me. Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted August 1, 2014 Author Report Share Posted August 1, 2014 Today's workout: Was supposed to be regular BP but they were all taken so I used the decline BP instead45x1075x5100x5115x6x495x12 new max reps PR! Chest Flys25lb DBs x620lb DBs x10x2 Curls25lb DBs x6x220lb DB x10 Was supposed to do dips last but two women were hogging the assisted pullup/dips machine and I didn't want to try to work in, so I did the cable triceps pull down instead. I know I know!Blasphemy. 60x1070x1080x1090x8 I hadn't used that machine since 2011 so it was hard finding the right resistance. By the time I hit a good number I was ready to go home and eat! Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted August 3, 2014 Author Report Share Posted August 3, 2014 Friday's Workout20 min row machine - yay I made it 20 min without my back hurting! The trick is not to do this immediately after a back workout20 min elliptical - i'm happy i can now start to ramp it up to higher resistance of a longer duration Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted August 3, 2014 Author Report Share Posted August 3, 2014 Today's Strongman Challenge Workout This was, to say the least, a learning experience. 1. Axle clean and press / Log press medley, 3 reps eachTo sub for the axle bar I used a barbell, and for log press the closest I could approximate was dumb bells.75lb BB / 70lb DB (35 ea hand) - made all 4 reps of each good start!85lb BB / 80lb DB - OH NO. too heavy. At this point I got pretty mad. I could only do one rep of each. I sat on the bench and was like, dammit this isn't even the competition weight and I can't cut it. So I had to do an ego check, put away the weights that were too heavy for the reps I needed, and used a 65lb BB and 50lb DB. I was able to complete the 3 reps each medley in 1 minute 5 seconds. I'll just have to keep adding incrementally from here each week and see where I get by the end of the month. I would rather get used to the movement, and jumping back and forth between each set up, even if it means < competition weight. 2. Deadlifts - at the gym I as at the guy was hogging the floor, so I tried to do them in the squat rack but I hated the feel so I decided to come back and do these later 3. Zercher squats (to approximate atlas stones)45x565x285x2105x1 new PR!95x8 in 75 seconds. I was pretty happy with these, but oh man was I sweating and panting by the end. That eighth rep was ugly and in just under the wire. 4. Sled Pull (to approximate truck pull)I loaded 180lb on a sled and pulled it 50ft with a strap around my waist. I tried to drag it the 50ft back but ran out of steam and had to take a plate off to make it back. 5. Farmer's WalksThe weight clips don't fit on the handles correctly, so I was afraid of loading 45s to get 90 each hand. I did 25s instead so they were 50lb each. I was able to make it the 50ft and back no problem. The actual farmers handles are easier to maneuver than I thought they would be. So I might just keep using DBs to work on grip strength and upping the weight. All this happened this morning. Then later in the evening, fueled with cookies and ice cream, I went back to the gym and finished my deadlifts. 2. Deadlifts Redux95x3145x1185x1210 attempted and failed twice. Not too happy with this, but considering the workout I tackled this morning I'm not sure why I was expecting to set new PRs.185x4 this was great! My previous max reps at this weight was 3145x12 in 75 seconds. This was also brutal toward the end. Lessons Learned:Conditioning! Doing max reps in a short period of time is SO different from leisurely resting between sets of 4,5,6 reps. Or singles. I know, you are slapping your face and saying DUH! But today really highlighted for me the difference, and I think I'm going to end each major lift this week with a final set that is balls out max reps for time. Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted August 4, 2014 Author Report Share Posted August 4, 2014 Monday's Workout: OHP45x665x675x285x195x1105x1 new PR, it was ugly but I locked it out!75x6 (this was supposed to be 75x6x4 but it quickly fell apart)75x470x6x260x10 (max reps to failure) Lat Pulldowns70x690x6120x5105x6x4 Farmer's Hold 65lb DBs one whole minute! up from 45 sec last time yay! 1 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted August 5, 2014 Author Report Share Posted August 5, 2014 Today's Workout: Zercher Squats45x665x685x165x6x4 I didn't feel like going heavy today so I focused on technique and depth. Leg Press90x6140x6x3180x6 Calf Raises80x10x3100x10 Glute Ham Raises10x3 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
SevenofSeven Posted August 5, 2014 Report Share Posted August 5, 2014 OMG, Albeus, I am jealous of you OHP, makes my little 25 kg (55lb) look rather sad Quote Wait! What............? Link to comment
Brovatar Korra Posted August 6, 2014 Author Report Share Posted August 6, 2014 I spent 6 months not being able to break past 55! It was a plateau I eventually busted, now it advances slowly but surely. 1 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Brovatar Korra Posted August 7, 2014 Author Report Share Posted August 7, 2014 Today's workout: BP65x1085x6105x4120x2110x6x4 Chest Flys25lb x620lb 10x2 Curls 20lb DBs10x3 Tricep Pulldowns80lb 10x370lb x12 Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
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