Upperbody workout

Wasn't very excited for tonights workout, I felt like hell and had a cold. But it turned out ok, very happy with how it went. My buddy Randy made it down and hit some nice PRs.

Close grip bench
185 x 5
210 x 5
237 x 10 Very happy about this, plus my bodyweight has been sitting steady at around 223-225 so it really feels good to be benching above my bodyweight for 10 reps.

2.5" thick bar close grip bench
160 x 10
180 x 10
200 x 8
Tris were shot

Swiss bar Extensions
60 x 10
80 x 10
90 x 10
100 x 10

Biceps
3 x 8

Grip work.

Great workout. I guess monday was just one of those days. Next week I will do the same weight on my deads I was did this past week. Plus I will be back to my normal scheadule.

Jesse

barbell an stone complex.

Wanted to get some conditioning in today.

Complex
Bent over row x 5 185lbs
Deadlift x 5 275lbs
Stone load x 5 210lbs
Went through this 3 times and my lungs were smoked and hurting.Probably took me about 10 min tops, as I took 1 min rest in between each set.

Jesse

Birthday workout

Well while it was a fun time, I was in a foul mood and my workout sucked. I should have just enjoyed my birthday today and then waited to workout tommorrow. But 1 bad workout will not ruin everything in the grand scheme.

Deads from the floor
135 x 3
225 x 3
315 x 3
405 x 3
475 x 1 SUCK!
My good bar has managed to get mangled to shit and is bent terrible. I thought I could strap up and and it wouldn't be bad but even strapped up I was fighting the bar. Oh well it will be replaced. Still pissed me off.

Trap bar deads, thought this would be better.
225 x 3
275 x 3
300 x 3
315 x 3
405 x 1
Almost puked here. Then I realized I had eaten hardly anything today, what a moroon I can be.

Bent over rows
4 sets

prowler
5 sets

That was it, gonna chalk it up to a bad day. It was nice to have everyone over and get together.

Jesse

Christmas Eve workout

Got off work, didn't eat much, but I knew that I wanted to get a workout in tonight since tommorrow is Christmas and I wasn't gonna workout on that day.

Axle clean and press
170 x 5
190 x 3
210 x 6 these felt easy, ran out of gas at 6 reps. Its progress.

Front raises
5 x 10

DBL overhand axle deadlift
200 x 3
230 x 3
270 x 5

Long strap abs
5 x 25

Not the greatest, but it was good to get something in.

Jesse

Upperbody night

Decent workout tonight, but I took way too much caffeine, I was just wired like crazy.

Close grip bench
205 x 5
230 x 3
257 x 7 I wanted 8 but 7 is still decent.

Dips
bodyweight x 5
+53 x 5
+70 x 5
+96 x 5 PR
bodyweight x 15

Green band extensions
5 x 15

DB hammer curls supersetted with DB curls
3 x 8

Pinch Grip
25#ers x  a bunch.

It was a fun night, and I gotta say I am happy with how things are going.

Jesse

Squat and deadlift workout and some reflections of the past year.

Not a bad workout today, probably would have went better had I not decided to slice my finger open right before my heavy set of deadlifts. But thankfully I have almost learned how to use straps and it worked out ok. I also smashed my hand moving bar to use for deadlifts, so the workout wasn't starting out to great. I had other plans.

Deadlifts
135 x 3
225 x 3
315 x 3
405 x 3
455 x 9 PR, 10 would have happened but my form was breaking down on 9, not worth pulling a shitty rep.

Back squats
285 x 1 x 10 sets
I probably did these with about 30 minutes rest in between each rep, ok I am exagertating but I wasn't rushing them.

Chest supported rows
5 x 10

Abs
6 sets

I learned a lot this year, and had some let downs. But truthfully I think I expected too much out of myself. Who does not though. I was dissapointed to see that I don't think I hardly got a single one of my goals this year. But life was rather chaotic at moments, and then I realize I got some ever bigger accomplishments that are worth more than any weight I lifted.

1. I got a college degree
2. I spent more time with my family
3. I helped my daughter compete 3 times(She got stronger every meet)
4. I got my wife lifting and getting in health in general.
5. I learned a lot about myself
6. I helped a decent amount of people get healthier and stronger this year.
7. I made more friends this year and have a fantastic group of friends to train with.

While I would have liked to deadlifted more then ever, or clean and pressed 300lbs. I think this things right here mean more. I think 2012 is going to be a better year lifting wise, and life in general. I am getting my weight back down, where I am stronger, healthier, and happier. I may never be a National Champion or a World class athlete, but I know for sure I have helped a few get there.

Jesse

Sunday training, good, bad, and the more good.

I woke up today and felt great, a little sore but overall rested.

Axle clean and press
160 x 3
180 x 3
200 x 8 these felt good, just gotta get used to more than 5 reps. I was out of air at 7 and damn near passed out at 8. But I am happy here, 10 is my best ever even when I could press 280 so not far off.

Strict Press
4 sets x 5 reps

DBL overhand axle deads
250 x 8.
I am gonna work on getting more reps on these again, seems to work the best.

18" Deads
didn't have it today on these worked up to 515 and called it there.

Frame carrys
480lbs x 2 sets of 60 feet.

Prowler hell
10 sets of 60' down high handle 60' low handle. This sucked, won't lie. But it was so nice to be outside.

Spud long strap abs
5 sets x 20 reps

Not a bad day, got the gym cleaned up and organized. It is looking a lot better.

Jesse

Fantastic Upperbody workout

Had my high carb day yesterday, it was blissfull. So I knew I would be ready for a great workout today. Ended up lifting by myself but I really pushed myself to get done quicker.

Close grip bench
185 x 3
215 x 3
243 x 9 Wife was spotting me, might have been able to grind out 10 but why go to failure.

Pullups
5 x 5

DB floor press
50 x 10
60 x 10
70 x 10
80 x 10 x 2 sets Very happy about this.

Rolling Thunder
Worked up to 140lbs which I believe is a PR. Pathetic I know.

Barbell wrist curls supersetted with Barbell curls
3 x 20

Spud long ab strap
25reps x 5 sets

Great workout. Weight is coming off slow, strength is coming back. Life is good.

Jesse

Lower body day, a small PR but a PR none the less

One thing I gotta say about followin the diet plan I am following is I feel very sluggish during the day, but when it comes time to lift I feel awesome. Today was a good day.

Deadlift
135 x 5 x 2
225 x 3
315 x 3, pulled this one handed for a single to screw off.
365 x 3
425 x 11 rep PR and these felt awesome.

Back squats, decided to kind of deload on these today. My legs were jello after the deads, which is good as I typically don't use enough legs in my deads.
225 x 1
275 x 1
295 x 1
315 x 1
335 x 1
These were all easy, wierd way to deload I know, but it works.

Bent over rows
225 x 5 x 5

Spud long ab strap supersetted with 35# medicine ball slams
20 and 10 reps x 3 sets

Great night.

Jesse

Sunday shoulders and some strongman stuff

Didn't know what to expect from today workout. I have some dickhole neighbors who live across the street and the fuck heads were partying all damn night long. I was so tired to even go downstairs and get the phone and call the cops. I got about 3 hours of sleep and almost didn't wake up to workout. I think I might have set a record for the amount of caffeine I took in. Towards the end of my workout I almost puked, oh yeah I didn't get to eat much.

Axle Clean and Press
150 x 5
170 x 5
190 x 9 ran out of gas, haven't done reps in forever

DBL overhand axle deads
200 x 5
255 x 3
270 x 4
My grip was shot today, I think I am gonna reset my numbers and work back up on these.

DB shoulder press
30 x 10
40 x 10
40 x 10
50 x 10
60 x 7

18" Deadlift
225 x 3
315 x 3
405 x 1
500 x 1
550 x 5 deadstop each rep.

Sandbag load
250#er
1,1,1,1,2,1
This fucking sucked, but it was a good idea. The damn sandbag tore my arms up though.

Overall it was a great day. I think I am gonna work on staying at the weight I am at and lean up where I am at. Still on the fence.

Jesse

Upperbody, back to what got my strong.

So I followed more of a WSB method for the past month or so to help maintain strength while I was losing weight. It worked somewhat, but now that I am only losing about 3-4 pounds a month strength loss shouldn't be an issue and getting stronger should be on the agenda. So it is back to 531, always works and always gives results for me.

Close grip bench (training max 270, yep starting low.)
135 x 5
185 x 5
205 x 5
230 x 10
Nice to be benching over my bodyweight for 10 reps, but my bench still sucks.

Incline DB press
40 x 10
50 x 10
60 x 10
70 x 10
80 x 10 PR not super strict but I will take it.

Pullups
5 x 5

Dips
4 x 10
was gonna do a 5th set but I almost face planted on the 10th rep on the 4th set, tris were shot.

Curls
3 x 5

What I thought was gonna be a complete crap workout, turned out to be a damn good one. My buddy Randy came over. Randy is sort of a project for me right now, I got him only lifting 2 days a week and he is making tremendous progress. We have set some goals for him and I believe he will be crushing all of these in about 4-5 weeks.

Jesse

Shitty ME deadlift workout

So I am definately figuring out some things that I need to change on my deadlift workout. But I think for the most part today was just a shitty workout. Tommorrow is high carb day and I can't wait.

Sumo Deads
135 x 5
225 x 3
315 x 3
365 x 1
405 x 1
425 x 1
445 x miss WTF!!! Not box squatting has really changed this lift for me.
475 x 1 conventional this felt like shit, switching from sumo to conventional in a workout is a stupid idea
downset conventional
405 x 8 easy, should have done 10 but my thumbs were killing me

Back Squats no belt
315 x 1 x 10 sets
These felt good, took about 4 sets before I found my groove, but based off how I felt on deads I thought these were gonna suck.

Superset Bent over rows with Long strap ab
5 x 10 and 5 x 20

Overall it was a great night, one of my projects Randy is really making some great gains every week. Very happy with how things are going for him.

I need to decide soon if I wanna keep this goal of going down more weight. I am actually very happy with how I feel right now. I think what I have been doing is at least helping me keep my strength somewhat, but I need to go back to reps on my deadlifts. It is what has always increased my deadlift.

Jesse

Sunday training, some ups some downs.

Sundays are one of my most fun days to train, mostly because I get to be around my friends and get some good laughs in. But they have also become one of the most dissapointing days for me. And the only reason is because my overhead press sucks right now, but I shouldn't let that ruin the rest of the workout.

Axle Clean and Press
220 x 1 x 5 sets, I was gonna do 8-10 singles but this was taking forever. I need to make another axle. I am gonna change something up here and see what happens. Right now my overhead is going nowhere and until I decide on where my bodyweight is gonna be that is gonna happen. Also I haven't continental cleaned in forever and that was really screwing things up on these also.

DBL overhand axle deads
290 x 1 x 4 singles.

Strict press
3 x 10

Front raises
3 x 10

Side raises
3 x 10

Stones
330 x 1 x 2 sets

Blast strap knee ups
3 x 10

So it was actually a decent workout, but I was very drained stayed up way too late last night.

Jesse

ME Upper body

Down to 227, very happy about this. I am definately keeping way more muscle than I have in the past when I lose weight. So for the most part my plan is working, but I have definately lost strength in my upperbody oh well it happens.

ME Upperbody
Close grip bench
135 x 5
185 x 3
225 x 1
245 x 1
275 x 1
300 x 1
310 x miss
Downset
255 x 5

Flat DB press
60 x 10
70 x 10
80 x 10
100 x 7

Green Band extensions
4 x 15

Straight bar curls
4 x 10

Good workout overall, tommorrow is conditioning 20-30 minutes of hell.

Jesse