Deadlift workout

Today was one of those workouts where I found out what I am made of, had none of my friends come over I don't think I would have even lifted a penny. I still have this allergie bullshit going on, and the family and I spent most of the day walking around the zoo. My lungs are so full of gunk right walking up hills that don't normally bother me were killing me, I would walk up a hill and have to catch my breath half way up or start coughing up a lung. But I got home and some people showed up, so I couldn't be the pussy who didn't lift.

Power cleans
135 x 3 x 2 sets
185 x 3
210 x 2
210 x 10 a little sloppy, had to sit down for a little while to catch my breath.

Deads
275 x 3
335 x 3
375 x 3
425 x 8 x 3 sets, I won't lie this was hard, I normally only do 1 set and I think my best with this is 10 or 11. Made me feel really good to all 3 sets done.

I did a little back work but I was tired and couldn't really breathe, I got the important stuff in and that is what matters the most.

Jesse

Sunday training

My allergies managed to whip my ass bigtime, so I just did what I would call an easy workout today.

Log press
180 x 10 these were super easy as they should be, but had I actually had any oxygen I think I could have done 15+

Wide grip bench
135 x 5
185 x 5
225 x 5
275 x 3

Just wanted to bench again, these felt good.

Triset #1
Side raises, front raises, straight bar curls
3 x 10

Triset #2
Pulls to the face, pullaparts, hammer curls
3 x 10

That was it, I hope I can get over this shit fast as I am tired and can't breathe.

Jesse

Lower body workout

KB snatches 70 x 5 x 3 sets each arm

Back squats
220 x 5
230 x 4
240 x 4
250 x 2
260 x 5

Front squats
3 x 5

Calf raises
5 x 10

Ab work
6 sets

Overall decent workout, squats are feeling better every week. The weights are super light but I think it is what I need right now. For once I am gonna try and stick to a plan.

Jesse

Upperbody workout

This actually turned out to be a really good workout, I was quite sore as I have spent a lot of time cleaning and painting the gym, and obviously having to move all the crap that was in the way.

Close grip bench
240 x 5 x 5

Dips
5 x 5
4 sets with 35lbs hanging.

Wide grip bench
135 x 8
155 x 8
175 x 8
195 x 8
215 x 8

Although this wasn't a lot of weight I was quite pleased with this, I wasn't able to bench wide for a very long time and I didn't really feel any pain until the 215 set and it was only on the last 2 reps. It would be nice to get back to doing 300+ for reps again on this.

Green band extensions
5 x 10

Grip work.

Overall not a bad day, Corey helped me clean up the gym alot and it is looking I think the best it ever has. Still got more to do.

Jesse

Deadlift and upperback day

Learned something today, I am not a morning person when it comes to lifting, secondly when I need to get up early I can never seem to get to sleep.

Power cleans
I was too tight and felt terrible, stopped after 185

Blue Band Reverse band deads
225 x 3
315 x 3
415 x 1
505 x 1
575 x 1
625 x miss had it to knees not enough juice to finish

At this point I was in a foul mood and tired, that and the wife and I were going to see a movie so I needed to shower and eat.

Decided to come back out later and do some more.

Speed pulls
405 x 1 x 5 sets

Bent over rows
225 x 8 x 3 sets

Blast strap rows
3 x 10

Sledgehammer swings
3 x 10

Medicine ball slams
3 x 10

Felt good to do a little more, still wasn't a bad day overall.

Jesse

Sundays Training

Woke up quite tired and a little worn out, but I still wanted to train. It wasn't the greatest workout but still better than no workout.

Log press
log x 5 x 2
140 x 5
170 x 10
Still working on exploding and getting better technique.

Strict press
3 x 5

Farmers walk
210 each hand x 120 feet with a turn x 2 trips, got a lot of work to do here I haven't done a turn in forever. On the first set I actually dropped the damn weight casue I couldn't straighten out, oh well gotta start somewhere.

Stones
270 x 5
330 x 1

Hammer curls
3 x 8

Some good some bad. Trying to figure out a competition to do, but I am thinking I will probably wait until September.


Jesse

Lower body workout, my legs are pathetic but they will get stronger.

The weight is coming off slowly and my strength is maintaining in some things and going down in others, but I am feeling really good.

KB Snatches each arm
35 x 5
53 x 5
70 x 5
96 x 6

Back squats
140 x 5 x 2
190 x 5
210 x 5
220 x 4
230 x 3
240 x 2
250 x 5

Leg extensions supersetted with DB slds
4 x 10

abs
6 sets x 20 reps

Jesse

Upperbody day

Decent day today, energy felt really good. I think I have got my eating all figured out and it seems to be working quite well.

Close grip bench
230 x 5 x 7 sets

DB flies supersetted with green band extensions
3 x 10 each

Ultra wide bench pressees supersetted with Monster mini pushdowns
3 x 10 each

Grip work

I did 10 sets of pullups for 5 reps in between sets. 3 of them I did weighted with an extra 10lbs.

Jesse

Deadlift day

Really good overall workout today.

Power Cleans
135 x 3 x 2 sets
185 x 3
205 x 3
225 x 10 ALLTIME PR!

Deads
225 x 3
315 x 3
365 x 3
405 x 5 x 5
I think I am gonna go back to doing my reps touch and go as doing them deadstop each rep doesn't help me.

Chest supported rows
3 x 10

DB rows
3 x 8

Ab work

Jesse

Past couple of days

I trained yesterday but it was a huge dissapointment. My strength was completely in the tank and honestly I don't know why, I think a lot of it was I just all excited from everything that was going on through the weekend.

Log pressing
log x 10
140 x 5
180 x 3
210 x 1 and it was pathetic
160 x 10

Truth be told I think I am relearning how to use my legs so I am gonna go really light for the next month and learn how to explode again, cause I am not doing it.

The rest of my workout was kept very light I gotta get back in shape.

Farmers walk
120 each hand x 2 trips of 320 feet, holy shit this was grueling, today my traps are killing me. I guess this wasn't as dumb as I thought it would be.

Super yoke
450 lbs x 80 x 4 trips I did these with 30 sec rest in between and I was breathing hard.

Stones
Not even gonna mention how terrible this was

I went inside and stewed about how crappy this workout was for about 4 hours so I went back out and did a quick 10 min workout for my shoulders and biceps.

Front raises supersetted with DB curls
3 x 10

Side raises supersetted with straight bar curls
3 x 10

Today I went out and did some cardio and conditioning.

Tabata jump rope
Tabata medicine ball tosses

Sled drags
10 trips of 60 feet backwards
10 trips of 60 feet forwards
I used 200lbs for this

Keg carrys
10 trips of 60 feet with 150lb keg

I felt very winded after all this,but I am way out of shape. But I know this was good for me.

Jesse

Upperbody day

Actually had a decent workout. I think all this volume is a nice change of pace for the body, as I am not feeling as beat up as I have in the past. I don't know how much it will translate to strength as I am also trying to lose weight, but I do enjoy not feeling like a punching bag.

Close grip bench
135 x 5
185 x 5
225 x 5,5,5,5,8,7

Dips
4 x 10

Pressdowns
4 x 10

Wrist curls
5 x 10

Kind of short and sweet, but it got the job done. Squats are tonight still debating on what I want to do.

Jesse

Deadlift and upperback

Good workout tonight. I am back on track with my diet and feeling good. I did have some serious urges today for some carbs(the bad kind) but I was able to avoid them.

Power Cleans
135 x 5 x 2
185 x 3
215 x 10 pretty sure this is a PR

Reverse band DL average bands
325 x 3
415 x 1
505 x 1
555 x 1
610 x 1 PR
505 x 4 these were easy but my back was shot

Bent over rows
275 x 5 x 3 sets

That was it, we put the new garage door in and it came out pretty good. Still got a little bit to finish and whole lot of cleaning up to do in the gym.

Jesse

First day a success.

So this was my first day of being back on track, and I happy with how it went. Monday's are rough as it is my wifes and I's day off together. Typically we go out to lunch and I usually eat like shit. Today I decided it is more important to me to just eat a healthier meal at home.

Here is what I ate today.

Meal 1
Frozen blueberries wiht 35 grams of vanilla protein and a banana

Meal 2
1 cup of almonds

Meal 3
2 cans of tuna mixed with low fat miracle whip, 3 slices of jalopeno cheese

Meal 4
frozen strawberries with 35 grams of chocolate protein

Meal 5
2 cans of tuna with a parmessan vinagrette(just got this today, and I have to say it is awesome) and 3 slices of cheddar cheese.

Overall I felt a little tired today, but with how much carbs I have been eating this is to be expected.

Jesse

Hoping to get back on track

So a couple of months I set a goal out to lose weight, and I did.... But my knee started acting funny and I couldn't do a lot of things I like to do in order to lose weight, and I was stressed out so I ate like shit, and all of this is fucking bullshit excuses. But now I am done with school, and my knee is at least a little better so I can do cardio, and I realized at least right now I am shadow of my former skinnier self that I had become, so I am hoping I can get back on track.

Here are some goals I am gonna attempt to attain:
Get back down to 205lbs
Not get pissy as hell when my strength goes to shit
Get the strength I lose back
Hopefully compete as a 200#er again and actually be competitive
Get healthier.

One thing that always helps me lose weight is doing steady state cardio, so I am gonna attempt to walk 12-15 miles a week. And on top of that hopefully do some tabata and probably prowler and sled dragging. Who knows if I will stick with this, but I am sick of being a fat fucker, and a weak fat fucker at that.

Here goes nothing.

Jesse

Lower body workout

Wasn't sure how today was going to go, I was a little tired and my knee was acting up a little. But overall I was happy with how things went.

Reverse band squats
135 x 5 x 2
225 x 3 add bands
315 x 3
365 x 1
405 x 1
425 x 1 x 2 sets
435 x 1 x 2 sets

DB slds
3 x 10

Abs
6 sets

Kind of a short day, but better than nothing.

Jesse

Upperbody day

I am making some big changes to my workouts, hoping that this help will be a nice change of pace for things.

Close grip bench
135 x 5
185 x 5
205 x 7 x 5 sets

Dips
bodyweight x 5
+70 x 3 x 5 sets

Band extensions
15 x 5 sets

Cheat curls
135 x 5
155 x 3
180 x 1 PR

Bunch of grip work
pinch gripping, grippers, and wrist curls

I also did 12 sets of pullups for 3 reps each.

Not a bad workout, 5 weeks until my 2nd highland games.

Jesse

My ass is kicked deadlift and upperback workout.

I finished school on Sunday and I have to say it has been quite the relief to get done, graduation is May 14th. While I don't feel all that accomplished from getting my degree as it is only a 2 year degree, I do know it was no easy task. I am also very proud of my wife for also getting her degree. Anyway I decided today to start my new plan of attack, basically I am calling it "Kick my ass in gear plan" Hopefully it will give me the results I want.

56# WOB
7-8 throws over 10' bar, had a few where I threw it high but no arc, the ones that did go over were probably all good for 12' at least.

Power Cleans
135 x 5
175 x 5
205 x 10 or 11 lost count, I did a good job on these and worked hard on not spreading my feet apart.

Deadlifts
365 x 5 x 7 sets all reps deadstop. I think my doing my reps deadstop it will help my lower back not be so fatigued, I am pretty sure it worked as my quads were pumped by about the 5 set.

Renegade rows
5 x 8

Barbell rows
5 x 5

Landmines supersetted with knee ups
5 and 10 x 2 sets

Great workout.

Jesse

Whatever day

My main goal for today was to be able to do overhead pressing with leg drive.

Axle clean and press
220 x 1 x 8 sets they felt good, minimum amount of pain.

Strict press
3 x 5

Car deadlift
bunch of triples

Stones
tried to do a run of 210, 230,270, 310, 330 didn't get the 330
then did a bunch of singles with 270

Hammer curls supersetted with pullaparts
3 x 10 each

Overall it was a good day.

Jesse