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Hi guys, I'm dish Age: 27 Weight: 241 Height: 5'11 A couple of years ago, I was reading about Starting Strength on here and decided to give it a shot; I made it about two months, then found a bunch of excuses that kept me from hitting the gym (car broke down, too many spring break kids in there, no parking nearby, bit too sore today) and stopped going. I was doing pretty good, squatted 270x3x5, deadlifted 295x1x5, bench was not so good (135x2 and almost couldn't rack the bar lol). Anyways, after that I did couch to 5k, and managed to complete the whole thing! Of course, by that time summer was starting to heat up, so I stopped running, thinking I could just pick back up when it started to cool off. Welp turns out if you run for like 2 months then stop for 2, you're gonna have a lovely time. I ran for like 5 minutes and thought I was gonna die, and never did get back into it. Fastforward to last fall, I quit smoking (hard as gently caress, I still get cravings but it's easy to ignore them now) and took up running again... which I still suck way bad at. Running for more than 5 minutes gives me crazy burning, swelly pain up the sides of my calves, and I'm sure it doesn't help that I gained like 20 pounds in the last 9 months or so. So gently caress running for now, It's time to put some muscle on my flabby self. And be less flabby, in general. THE PLAN I'm going to be logging my food on Myfitnesspal, doing Alf 4 at my university's gym, and tracking workouts on fitocracy probably. My goal is to keep calories around 2300 with over 150g protein, not crack during exams and do nothing but study and eat pasta, and log all this poo poo here or whatev I have pathetic upper body strength, and that's probably my main focus right now, so lets do something about that:  Bench 155 by June 1st 2013HORRIBLE PICTURES NOBODY SHOULD LOOK AT: back side front  no butt   like 2 years ago, around 225 I guess. You can't not make a stupid face playing drums, way it goes You're probably also gonna see a lot of poorly instagrammed food  chili lime rice bowl  a crazy lasagna with a tomato ground sirloin layers and basil garlic cream layers  good ol steak wrap so yeah thanks for reading! Tomorrow is shoulder day and my arms are still pretty much dead from arm/chest day so it should be good times
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| # ? Feb 6, 2013 05:20 |
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| # ? May 21, 2013 10:27 |
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If you're really interested in cutting a lot of weight eat the inside of that steak wrap, and not the wrap. You're just putting starch inbetween you and nutrients, which you're not gonna need unless you're doing endurance training.
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| # ? Feb 6, 2013 20:31 |
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You're gunna kill that toxx! Also, you will do squats and get buttes 
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| # ? Feb 6, 2013 20:57 |
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Did a workout, first time doing any of these so I'm still trying to find what weights to use Seated Dumbbell Shoulder Press: - 5 lb x 10 reps - 20 lb x 5 reps - 25 lb x 5 reps - 30 lb x 6 reps Seated Barbell Military Press: - 35 lb x 15 reps lol Dumbbell Raise: - 5 lb x 10 reps - 20 lb x 5 reps - 17.5 lb x 3 reps Lying Barbell Triceps Extension ("Skullcrusher"): (because I'm scared of reverse grip bench) - 17.5 lb x 8 reps - 17.5 lb x 6 reps Close-Grip Barbell Bench Press: easy peasy - 65 lb x 15 reps fito2sa -Definitely gonna go up in shoulder press next time, could probably double the military press, don't know why I didn't try more weight. Lateral raises were way too easy at 5 obv but impossible at 20; I couldn't find any weights in between but somebody probably walked off with them or something. I also did a set of like 15 overhead rope pulls, don't know how to track them but whatever. Dips are impossible Not a bad day food wise, like 2400 cals and 207g protein. Yeah, I really gotta stop eating so many carbs. For most of my life, food = a shitload of pasta or potatoes, a small piece of meat, maybe a tiny serving of canned green beans. Even when I moved out it was hard to break that habit, especially since bread and pasta are so cheap compared to meat. I saw a 5 pack of chicken breasts at Sobey's yesterday for $32  It's mostly the convenience I guess, I should probably start keeping some cooked chicken or beef in the fridge all the time so I won't keep pounding back sandwiches and vending machine crap.gonna get that butt if it kills me deadlifts tomorrow 
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| # ? Feb 7, 2013 01:37 |
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Welp, caught the plague. Got up for class and spent the rest of the morning blowing my nose. Dristan helped a bit with that, but I felt pretty dizzy and tired. I'm the best at decision making so I decided to chug a redbull tz and hit the gym anyway; got so spaced on the bus I missed the stop and went home. At least I ate ok today gonna be buried in snow the next two days, good time to 
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| # ? Feb 8, 2013 02:09 |
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Woke up feeling much better!  Barbell Deadlift: - 135 lb x 10 reps - 185 lb x 5 reps - 225 lb x 5 reps - 275 lb x 2 reps Wide-Grip Lat Pulldown: - 90 lb x 15 reps Seated Cable Row: - 75 lb x 13 reps Face Pull: - 90 lb x 5 reps - 75 lb x 12 reps fito2sa e: did the sprinters ab routine; gonna feel that tomorrow Went a little too heavy on deads I guess, maybe I'll get more reps next week. Realized after I started doing face pulls that I was getting pulled towards the machine, whoops. It was pretty busy there today, a couple guys were jumping back and forth between a few exercises so I managed to sneak in between them for the cable exercises. I couldn't find an assisted pull-up machine, I guess I'll try some negatives next week. I went in to the local Popeye's the other day (the one that sells powders not chicken) and asked the guy to give point me to the cheapest, poverty spec protein he had. I walked out with a 6.6lb tub of Ultimate Nutrition Whey Sensation 81 in banana cream, only $29. It tastes exactly like banana medicine  It was pretty tasty at first, but now I'm kinda regretting not shelling out for some chocolate flavoured stuff
Another Dirty Dish fucked around with this message at Feb 8, 2013 around 23:19 |
| # ? Feb 8, 2013 22:56 |
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Ugh, missed the bus, too snowy to drive my car. gently caress winter Gym tomorrow I guess, I don't know whether to skip arm day and do squats, or just try and get it all done tomorrow. Then I'm heading home to my mom's for a visit, my gf suggested we go work out while we're there but I don't think I can afford to shell out $30+ in day passes while I'm there. I'm gonna try to stick to eating more of mom's meatballs and less of her tea biscuits, cinnamon rolls, cheesecakes, chocolate cakes with boiled icing oh who am I kidding   Down like 2 pounds so far 
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| # ? Feb 10, 2013 22:10 |
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jonlikespie Tracked a Workout for 418 pts Today Dumbbell Bench Press: - 15 lb x 10 reps - 20 lb x 10 reps - 30 lb x 5 reps - 40 lb x 5 reps - 45 lb x 1 reps Incline Dumbbell Bench Press: - 20 lb x 15 reps - 25 lb x 12 reps Machine Chest Fly (Pec Deck): - 50 lb x 10 reps - 75 lb x 12 reps Incline Dumbbell Curl: - 15 lb x 15 reps - 20 lb x 10 reps - 25 lb x 7 reps - forgot what rep range I was aiming for here whoops - 30 lb x 4 reps Barbell Curl: - 30 lb x 15 reps fito2sa Decided it would be way stupid to do two workouts today, so I did arm/chest day because I need to work on that poo poo. I'm up to 246 or something like that today but all my lifts went up so whatever. Got 45lb dumbbells up once with perfect form, then my left arm was like lol nope and I nearly hit my self in the face Tried mixing cocoa in with my banana shake; incredible failure. Maybe if I made a syrup with it first? Smooth peanut butter worked ok, maybe I should get a blender so I can make smoothies and stuff idk Also blasted two midterms today, two more on Thursday then ~*spring break*~
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| # ? Feb 11, 2013 18:24 |
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jonlikespie Tracked a Workout for 347 pts Today Seated Dumbbell Shoulder Press: - 10 lb x 10 reps - 20 lb x 6 reps - 25 lb x 6 reps - 35 lb x 3 reps Seated Barbell Military Press: - 45 lb x 16 reps - couldn't find anything between 45 and 65 Dumbbell Raise: - 10 lb x 10 reps - 17.5 lb x 5 reps - 10 lb x 10 reps can't find a good working weight for this, might just do a few sets at 17 next time Lying Barbell Triceps Extension ("Skullcrusher"): - 10 lb x 15 reps - 22.5 lb x 10 reps Close-Grip Barbell Bench Press: - 45 lb x 15 reps - 75 lb x 15 reps fito2sa Lifted weights, ate food. I feel like my face isn't as fat looking, and my pants are falling down a bit more  Yesterday was of course PANCAKE TUESDAY, so me and girl tried out Nigella's Cheesecakelets and they were SO GOOD holy crap
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| # ? Feb 14, 2013 02:45 |
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Started a new job, took girlfriend out to a little hole in the wall Italian place for v-day, ate lots of proteins. My shift was over at 9:30 tonight, so I thought I could hit the gym quick after work (they close at 10:30) but after cleaning up and changing it was already 11. So I came home and made some beef & broccoli with bok choy.  So, I'm working as a banquet server, so I had to get some uniform-appropriate clothes. Size 38 dress pants were too snug to fit over my gut, so I had to get 40's... from walmart. They're probably actually 45 inches or something. Size XL dress shirt fit good, but I have a big neck (like a 17.5 or something) so I had to wear XXXL  They found some XXL's for me that I haven't tried yet, so here's hoping they work. Welp, it took a while to get to this size in the first place, guess it's gonna take a while to get smaller.
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| # ? Feb 16, 2013 05:19 |
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Barbell Deadlift: - 75 lb x 10 reps - 135 lb x 8 reps - 205 lb x 6 reps - 295 lb x 1 reps Lat Pulldown: - 60 lb x 15 reps - 90 lb x 12 reps Seated Cable Row: - 60 lb x 10 reps - 75 lb x 15 reps Face Pull: - 45 lb x 20 reps - 75 lb x 15 reps - 75 lb x 15 reps fito2sa Thought I had 3 plates on that deadlift, on closer inspection it was 2 45's and a 35  either way I was running on no coffee and that one rep made me feel a bit ill, maybe I should do a cardioDown to 235lb? how does that even
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| # ? Feb 16, 2013 17:20 |
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This week in review: -Went home to visit mom and sis, she cooked us all kinds of delicious, unspeakably caloric foods, and sent us home with cookies and a full size toblerone bar. Fuckin thing is like 2000 cals worth of chocolate. -Had some Serious Discussions with the gf about looking for a place together when my lease is up, feels kind of scary, but in a good way? -Worked some shifts, Thursday night cocktail festival for like 300 with over 20 booths, poo poo was cray. Lugged around 16L buckets full of poured out drinks and citrus, filled like a million things with ice and water. Finished at like 11:30pm and had to get up at 5am to start getting ready for the next shift. -Failed to go to the gym while I was home, we had to cut our visit short due to snow. Tried to go before work and couldn't find parking, heard there was like a million people there anyways. It's spring break here so our campus is a little crazy right now. I had grand plans of chugging some coffee after work and hitting the gym for an epic workout, doing like a million sets of every exercise I know, and promptly fell asleep halfway through my coffee. At least my diet is on track, I only had one day where I ate like 3000+ cals, the rest I've been hovering around 2100-2300, lots of protein and good stuff. My shirts are fitting a tiny bit looser welp gf has me booked for a bunch of social stuff tomorrow, gym closes at 7 on weekends so I probably won't make it there till Sunday.
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| # ? Feb 23, 2013 02:37 |
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If anybody invites you out for teppenyaki, GO. It's Japanese for "stuff your fat fuckin face with meat". I got chicken in black bean sauce, pork loin with onions and garlic, NY strip in garlic butter and tried a little piece of the filet mignon, holy poo poo awesome stuff. (also, vegetable fried rice, miso, and Saporro cheesecake which is exactly what it sounds like and was incredible). Then I went home and slept for like 10 hours, which fueled my awesome* workout jonlikespie Tracked a Workout for 373 pts Today Dumbbell Bench Press: - 15 lb x 14 reps - 25 lb x 9 reps - 35 lb x 6 reps - 40 lb x 5 reps Incline Dumbbell Bench Press: - 15 lb x 11 reps - 25 lb x 15 reps Machine Chest Fly (Pec Deck): - 75 lb x 15 reps - 75 lb x 12 reps Incline Dumbbell Curl: - 25 lb x 7 reps - 30 lb x 6 reps - 40 lb x 3 reps Barbell Curl: - 45 lb x 15 reps fito2sa Finally feel like I'm getting my form right on db bench, the weights aren't flopping around as much when I get them up. Forearms are totally roasted now, it was pretty hard to mix up my shake. Gonna make up some chicken with a laughably small amount of pasta now.
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| # ? Feb 24, 2013 23:37 |
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Barbell Squat: - 45 lb x 15 reps - 95 lb x 10 reps - 135 lb x 5 reps - 185 lb x 6 reps - 205 lb x 3 reps Leg Press: - 90 lb x 15 reps - 180 lb x 12 reps Leg Extensions: - 75 lb x 13 reps fito2sa Finally got a leg day in, sorta. Squats went ok, probably could have got another rep or two out. Unfortunately, between leg press and extensions I killed my quads, I nearly fell over getting out of the extension machine. Since I was having difficulty standing up, I decided to call the workout there. Next week I'll try to keep the weights the same or lower so I can actually complete the workout. e: Just tried to stand up, made it about an inch and flopped back down tomorrow is gonna suck
Another Dirty Dish fucked around with this message at Feb 26, 2013 around 01:50 |
| # ? Feb 25, 2013 20:25 |
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jonlikespie Tracked a Workout for 387 pts Today Seated Dumbbell Shoulder Press: - 15 lb x 10 reps - 20 lb x 7 reps - 25 lb x 5 reps - 35 lb x 5 reps Seated Barbell Military Press: - 55 lb x 12 reps - 55 lb x 12 reps Dumbbell Raise: - 10 lb x 10 reps - 10 lb x 10 reps Lying Barbell Triceps Extension ("Skullcrusher"): - 20 lb x 12 reps - 25 lb x 9 reps Close-Grip Barbell Bench Press: - 45 lb x 15 reps - 95 lb x 8 reps fito2sa Every goddamn time I do dumbbell raises with the pathetic baby weights, some jackass grabs 50's and does them next to me with a  look on their face, with the worst possible form.My triceps were shot by the time I got to close grip bench, but holy crap, 95lb wasn't that hard! This week coming I'm gonna switch arm & chest day to barbell bench, and see how far I am from my goal. On a different note, a bunch of my friends started going to the gym! (unfortunately, they're scattered across the country) Well, they mostly just post about going to the gym on Facebook for likes, but at least one of them is using myfitnesspal  I stopped by the supp shop to get some creatine ( for INCREDIBLE  So sick of banana medicine protein, I'm starting to see why it was marked down so lowe: oh yeah I was playing Internet Doctor on myself, and finally figured out what muscle in my calf was bothering me when I was running. I used to practice drums with my lovely death metal bands for like 6 hours at a time, which probably led to some wild muscle imbalances. I found like two websites with a stretch for it, plus a random reccomendation on another forum to foam roll the poo poo out of it and strengthen up the muscles with calf raises in different foot positions ( like /\, ||, \/ if you can visualize the lines as feet). So I did about a million calf raises, like 2 or 3 sets of 20 in each position, and now they're dead I figure I'll keep up with the stretches and poo poo for a while then try a test run? Another Dirty Dish fucked around with this message at Feb 28, 2013 around 02:49 |
| # ? Feb 28, 2013 01:11 |
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jonlikespie Tracked a Workout for 813 pts Today Barbell Deadlift: - 135 lb x 10 reps - 225 lb x 7 reps - 275 lb x 3 reps - 275 lb x 2 reps - 275 lb x 2 reps Lat Pulldown: - 90 lb x 10 reps - 120 lb x 7 reps - 120 lb x 7 reps - 120 lb x 5 reps Seated Cable Row: - 115 lb x 6 reps - 115 lb x 5 reps - 115 lb x 4 reps Face Pull: - 95 lb x 15 reps - 95 lb x 12 reps fito2sa I was rereading how rest-pause sets worked and realized I was doing them wrong, so weight went way up on pulldowns and rows today! I was definitely more gross and sweaty today,  The first deadlift, I lined everything up, grabbed the bar, went through my mental checklist... And nearly launched myself backwards! It didn't even really feel like anything until I had 225 on there, but I figured I should keep it at 275 this week to work on my form. Saw a guy doing power cleans with 225, was pretty cool. Welp off to eat a bunch of calamari
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| # ? Feb 28, 2013 20:24 |
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jonlikespie Tracked a Workout for 570 pts Today Barbell Bench Press: - 45 lb x 10 reps - 95 lb x 7 reps - 135 lb x 5 reps - 145 lb x 2 reps  Incline Dumbbell Bench Press: - 20 lb x 10 reps - 30 lb x 7 reps - 30 lb x 5 reps - 30 lb x 5 reps Dumbbell Bench Press: - 20 lb x 17 reps Machine Chest Fly (Pec Deck): - 90 lb x 15 reps - 90 lb x 10 reps - 60 lb x 12 reps Incline Dumbbell Curl: - 20 lb x 7 reps - 30 lb x 3 reps - 25 lb x 3 reps Barbell Curl: - 55 lb x 7 reps - 55 lb x 3 reps - 55 lb x 1 reps EZ-Bar Curl: - body drag curls - 30 lb x 7 reps - Comment Share fito2sa Well, poo poo. Looks like I'm gonna need a new toxx sooner than I thought! How come I can barbell bench 50% more than I can dumbbell bench? I'm not sure I'm blasting my pecs effectively, the pec deck doesn't seem to hit them nearly as hard as dumbbell flyes did. Also, I felt like my forearms were burning out before my biceps did; maybe I should actually look up how to bb curl instead of just doing whatever e: weighed in at 247 lmao, looking a tiny bit leaner though. Also been taking creatine, and I ate a bunch of extra carbs this weekend (still only 2700 cals thursday, 2500 friday) so maybe it's just a ton of water idk Another Dirty Dish fucked around with this message at Mar 3, 2013 around 18:26 |
| # ? Mar 3, 2013 18:04 |
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Monday after supper is a retarded time to go to the gym, let alone a university gym. There's only two squat racks now, gently caress knows what happened to the third one, both were occupied. I took a walk around, took a look around the cardio room, went to the bathroom, hosed around with my phone a bit... came back and everybody was still just standing around. Literally all the machines and benches were occupied save the lat pulldown and cable row seat. I was in a lovely mood and I still have a paper to write tonight so I said gently caress it and left.  Top sirloin and some salad  Lemon roasted potatoes, souvlaki-inspired chicken (half buried) and more salad! Anyways, gonna hit the gym tomorrow
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| # ? Mar 5, 2013 00:14 |
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jonlikespie Tracked a Workout for 679 pts Today Barbell Squat: - 45 lb x 10 reps - 135 lb x 8 reps - 185 lb x 5 reps - 225 lb x 4 reps Leg Press: - 180 lb x 10 reps - 230 lb x 9 reps - 230 lb x 7 reps - 230 lb x 6 reps Stiff-Legged Barbell Deadlift: - 135 lb x 12 reps - 135 lb x 9 reps Leg Extensions: - 90 lb x 15 reps - 120 lb x 10 reps - 120 lb x 10 reps - 120 lb x 9 reps Seated Calf Raise: - 90 lb x 17 reps - 90 lb x 10 reps fito2sa Another successful workout, nearly threw up, almost fell over hobbling to the locker room, A++ would lift again Gonna have to work on my SLDL's, they felt more like cardio then lifting. Obviously I could have thrown more weight on there, but I was feeling them way more in my lower back than my legs or butt. Squats, I was happy just to hit two plates today. That last rep was crazy hard, thinking about pushing out my knees and driving my hips forward got me up though. Back down to 240 I think Mechanical scales are annoying, every time I shifted my weight the balance would flop around, I was definitely between 238 and 244 after chugging a bunch of water and wearing soggy clothes though
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| # ? Mar 5, 2013 23:06 |
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Barbell Deadlift: - 135 lb x 8 reps - 225 lb x 6 reps - 275 lb x 3 reps - 275 lb x 3 reps -set up for another pull, but my back felt uncomfortable with it Lat Pulldown: - 135 lb x 7 reps - 135 lb x 7 reps - 135 lb x 7 reps Seated Cable Row: - 120 lb x 8 reps - 120 lb x 6 reps - 120 lb x 6 reps Face Pull: - 95 lb x 15 reps - 95 lb x 13 reps fito2sa Really felt the deadlifts in my lower back today, so I kept the weight a bit lighter than I would have liked to. I think I'm still feeling the straight legged deads I did two days ago. 245lbs, still looking better. Had a crazy idea to try out yoga last night, maybe get a bit more hip and shoulder flexibility. Tried to do a beginners "routine" from youtube, learned I'm about as flexible as a telephone pole. Calfs feel murdered today, it was pretty painful walking to the bathroom in the morning lol
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| # ? Mar 7, 2013 20:37 |
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Dumbbell Bench Press: - 15 lb x 10 reps - 25 lb x 10 reps - 35 lb x 5 reps - 45 lb x 6 reps - 45 lb x 5 reps Incline Dumbbell Bench Press: - 25 lb x 7 reps - 25 lb x 7 reps - 25 lb x 7 reps Machine Chest Fly (Pec Deck): - 105 lb x 11 reps - 105 lb x 9 reps - 75 lb x 6 reps Dumbbell Bicep Curl: - 25 lb x 7 reps - 30 lb x 5 reps Barbell Curl: - 45 lb x 12 reps Wide-Grip Lat Pulldown: - 160 lb x 5 reps - 185 lb x 3 reps - just for fun. wanted to see how much stronger i'd have to be to do a pullup fito2sa Blasted out some dumbbell bench pr's today! Probably could have used 50's, if they weren't all being hogged. Last time I tried to use a 45, I got it up once then nearly hit myself in the face with it lmao so at least I'm making progress
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| # ? Mar 10, 2013 22:44 |
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jonlikespie Tracked a Workout for 812 pts Today Barbell Squat: - 135 lb x 7 reps - 185 lb x 10 reps - 225 lb x 5 reps - 245 lb x 6 reps - Realized I was leaning forward too far @225; sat back more for 245 and it felt lighter than 225 did Leg Extensions: - 135 lb x 7 reps - 150 lb x 15 reps Leg Press: - 180 lb x 8 reps - 270 lb x 8 reps - 270 lb x 7 reps - 270 lb x 6 reps Stiff-Legged Barbell Deadlift: - 45 lb x 10 reps - 115 lb x 15 reps - 115 lb x 10 reps - not a fan of these stupid things Seated Leg Curl: - 35 lb x 15 reps - 35 lb x 15 reps - one set per leg fito2sa I was doing squats when I realized I was coming up off my heels and leaning forward, and that it was wrecking my quads. It felt wrong to sit back at first, like I was gonna fall backwards, but I did it and it was like I took 100 pounds off the bar. gently caress every deadlift, they make my lower back feel wrong and tight (which probably means I'm doing them horribly wrong or something). Set up the seated calf raise machine and felt like I was gonna throw up, so I sat there for a bit, had a drink, walked around a bit more and sat down again, and then I was like "lol what I am I still doing here" and went to get changed. I've only had like 500 calories today (it's 7pm here) so that might have something to do with it Got some chicken in the fridge, gonna cook up some fake Tex-Mex abominations
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| # ? Mar 11, 2013 22:04 |
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 Standing Barbell Shoulder Press (OHP): - 45 lb x 9 reps - 65 lb x 9 reps - 95 lb x 6 reps - 75 lb x 10 reps Seated Dumbbell Shoulder Press: - 20 lb x 10 reps - 30 lb x 6 reps - 30 lb x 6 reps - 30 lb x 5 reps Dumbbell Raise: - 10 lb x 15 reps Lying Barbell Triceps Extension ("Skullcrusher"): - 30 lb x 8 reps - 15 lb x 10 reps - Also did overhead tricep ext, failed a dip, and tried out some Tate presses fito2sa jonlikespie Tracked a Workout for 994 pts Today Barbell Deadlift: - 135 lb x 9 reps - 185 lb x 6 reps - 225 lb x 4 reps - 315 lb x 1 reps  - 315 lb x 1 reps - 315 lb x 1 reps Lat Pulldown: - 150 lb x 7 reps - 150 lb x 5 reps - 150 lb x 5 reps Seated Cable Row: - 120 lb x 9 reps - 120 lb x 7 reps - 120 lb x 7 reps Face Pull: - 105 lb x 15 reps - 105 lb x 13 reps T-Bar Row: - 45 lb x 10 reps - 90 lb x 3 reps - 55 lb x 10 reps - 55 lb x 10 reps - Seated t bar row machine thing, couple different grips. - Also tried a pullup, moved up a few inches which is definitely an improvement fito2sa So, I did shoulder day on Wednesday, and back day today. I was gonna work out yesterday but it's  TIME TO PICK COURSES AND MAJOR FOR NEXT YEAR and I had a case of the sadbrain dumbness so I worked on picking out that stuff and marketing group projects instead. It kinda sucked cause it was so nice yesterday, like 8 degrees and sunny, and now it's back to 1 and snowing again. WhatevI'm excited how well deadlifts went this week! Last week felt pretty gross, like I was lifting them entirely with my lower back, so I did some glute activation stuff and it worked like fuckin magic. It was kind of hard to lock out, I was red as heck and sweat was dripping in my eyes on the last rep, but hey, I got it. Gonna need some chalk or something if I want to move up though. I'm toying with the idea of switching to the 3 day per week routine, so I can do cardio on the off days, because I don't feel like I'm doing enough for some reason (aka I haven't lost like any weight, even though I've been eating below maintenance for like 2 months). Maybe I should drop down to sub-2000 calories? I'm definitely getting stronger, and I think my arms, legs and shoulders are getting bigger while my waist is roughly the same,,,, urgh
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| # ? Mar 15, 2013 18:40 |
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What I wish I was doing today: What I'm actually doing:  and studying  jonlikespie Tracked a Workout for 769 pts Today Barbell Bench Press: - 45 lb x 10 reps - 85 lb x 8 reps - 115 lb x 4 reps - 155 lb x 3 reps - 135 lb x 6 reps Incline Dumbbell Bench Press: - 30 lb x 10 reps - 35 lb x 7 reps - 35 lb x 7 reps - 35 lb x 5 reps Dumbbell Bench Press: - 20 lb x 5 reps - 25 lb x 15 reps Machine Chest Fly (Pec Deck): - 105 lb x 12 reps - 105 lb x 11 reps - 75 lb x 10 reps - 60 lb x 15 reps Incline Dumbbell Curl: - 20 lb x 7 reps - 30 lb x 6 reps - 35 lb x 6 reps Barbell Curl: - 60 lb x 6 reps - 60 lb x 6 reps - 60 lb x 6 reps EZ-Bar Curl: - 45 lb x 12 reps - 45 lb x 6 reps -body drag curls Dumbbell Flyes: - 15 lb x 10 reps -trying to blast my chest a bit more, hence the extra flyes today fito2sa Welp that's my toxx bench, right there. Apparently that was an easier goal than I thought! Still gotta get a video, but anyway. Next is gonna be, maybe, bench 200 by June 30? Might be too high, I dunno.Anyways, I noticed last time on deadlift and today on bench: When I'm trying to hit that last, heaviest rep, I get a bit light-headed and woozy, instead of just feeling sweaty and out of breath. I think that means I'm making progress
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| # ? Mar 17, 2013 18:10 |
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jonlikespie Tracked a Workout for 759 pts Today Barbell Squat: - 45 lb x 10 reps - 135 lb x 7 reps - 185 lb x 5 reps - 225 lb x 4 reps - 245 lb x 4 reps - 265 lb x 1+f reps Leg Extensions: - 105 lb x 15 reps - 120 lb x 15 reps Leg Press: - 180 lb x 8 reps - 320 lb x 7 reps - 320 lb x 7 reps - 320 lb x 5 reps Seated Leg Curl: - 45 lb x 15 reps - 45 lb x 15 reps - 45 lb x 15 reps - 45 lb x 15 reps -2 sets per leg Body Weight Glute Hamstring Raise: - 5 reps - 3 reps lmao - Comment Share fito2sa Welp, failed my first rep on squats. First rep was pretty bad, I was pretty distracted and couldn't get my form right. Second rep I sank right to the floor, like butt sitting on my heels, and i couldn't budge it. I kinda rolled it forward onto the safeties. The rest of the workout went pretty good, GHR's are crazy for hitting your hamstrings. Decided against doing SLDL's today, my lower back kinda hurt from squatting (which probably means I'm doing something wrong). 245lbs. I can't believe I'm actually gaining weight now that I'm eating better and exercising tomorrow: I attempt cardio
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| # ? Mar 18, 2013 20:27 |
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jonlikespie Tracked a Workout for 807 pts Mar 20, 2013 Standing Barbell Shoulder Press (OHP): - 45 lb x 10 reps - 65 lb x 6 reps - 75 lb x 5 reps - 95 lb x 5 reps - 75 lb x 10 reps Seated Dumbbell Shoulder Press: - 20 lb x 10 reps - 30 lb x 8 reps - 30 lb x 8 reps - 30 lb x 7 reps Dumbbell Raise: - 15 lb x 10 reps Lying Barbell Triceps Extension ("Skullcrusher"): - 20 lb x 7 reps - 30 lb x 7 reps - 30 lb x 7 reps - 30 lb x 5 reps Cycling (stationary): - 0:34:30 || 7 mi || 160 BPM Random Tricip Cable poo poo - whatev fito2sa I found a assisted dip/pullup machine in the gym today!  I played with it for a bit, did a few reps here and there at different assistance levels. There's a bunch of poo poo in the cardio room that I never noticed before (because I only glanced in there once or twice), there's a bunch more cable poo poo, a shoulder press machine, hip ab/ducter thingers, some leg machines I couldn't figure out on first glance, kettlebells, a rack of dumbbells, a whole area for warming up and stretching, I really should have done a tour or something when I started there. Anyway, they have all kinds of cardio gear; I don't think my calves are ready for running yet (I did some fast walking the other day and they swelled up and burned like usual) so I hopped on the bike, it was kinda fun. Finally went up in weight on dumbbell raises! What a brutal exercise I kind of had a moment today and grabbed some McDonalds. Wasn't really worth it, so much salt ~ughhhh 
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| # ? Mar 21, 2013 04:33 |
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jonlikespie Tracked a Workout for 1,206 pts Today Barbell Deadlift: - 135 lb x 8 reps - 185 lb x 5 reps - 225 lb x 5 reps - 275 lb x 3 reps - 315 lb x 2 reps - 315 lb x 2 reps - 315 lb x 1 reps Lat Pulldown: - 155 lb x 7 reps - 155 lb x 7 reps - 155 lb x 6 reps Seated Cable Row: - 135 lb x 9 reps - 140 lb x 7 reps - 140 lb x 6 reps Face Pull: - 110 lb x 15 reps - 110 lb x 15 reps Pull-Up: - 7 reps || assisted || 100 lb - 5 reps || assisted || 100 lb - 5 reps || assisted || 120 lb Cycling (stationary): - 0:35:00 || 7.3 km fito2sa Cycling after deadlift day is much harder than cycling after shoulder day. obv. Deadlifts went pretty smooth! Pull ups with a million pounds of assistance are still crazy hard though, after all the other back poo poo I did. Not sure if the bike is measuring kilometers or miles, though the important thing is I went for 35 minutes at around 165 heartrate, I guess (I don't know anything about cardio). It's burger week here! http://www.thecoast.ca/halifax/BurgerWeek/Page A bunch of restaurants are doing $5 burgers and $10-20 platters with a donation to charity. Gonna hit up some of dat fresh local beef 
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| # ? Mar 22, 2013 19:55 |
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jonlikespie Tracked a Workout for 1,295 pts Today Barbell Bench Press: - 45 lb x 10 reps - 85 lb x 7 reps - 115 lb x 6 reps - 160 lb x 3 reps - 145 lb x 2 reps - 145 lb x 2 reps Incline Dumbbell Bench Press: - 40 lb x 9 reps - 45 lb x 7 reps - 45 lb x 6 reps - 45 lb x 5 reps Dumbbell Bench Press: - 35 lb x 9 reps - 40 lb x 15 reps Dumbbell Flyes: - 20 lb x 15 reps - waiting for a machine to open up Machine Chest Fly (Pec Deck): - 105 lb x 12 reps - 105 lb x 10 reps - I think I'm getting worse at these Incline Dumbbell Curl: - 30 lb x 8 reps - 40 lb x 1 reps - 35 lb x 6 reps - 35 lb x 6 reps Barbell Curl: - 70 lb x 5 reps - 70 lb x 5 reps - 70 lb x 4 reps EZ-Bar Curl: - 65 lb x 15 reps - 65 lb x 15 reps - 45 lb x 20 reps Cycling (stationary): - 0:45:30 || 10 km || 162 BPM - butt kinda fell asleep Ab Crunch Machine: - 105 lb x 15 reps - 120 lb x 15 reps - 120 lb x 15 reps - drat, these were pretty intense fito2sa Pretty good day, pr'd on incline db press by like 20 pounds! Found an ab crunch machine, felt a little cramped on the last 3 or 4 reps. Butt started to go numb after half an hour on the recumbent bike, might switch it up and try some different cardio stuff tomorrow. Assuming I can actually do anything after leg day, lol. Ate like poo poo this week, averaged around 2250 cals for the last 7 days. My weight is holding steady at 245, like it has for a while. I just added cardio into my workout this week though so whatever, I'll see how things are progressing in a month. Thank god there's no weight loss toxxs anymore, I'd be freaking out right now.  Thanks facebook, I always wanted a weight loss potion Another Dirty Dish fucked around with this message at Mar 24, 2013 around 20:28 |
| # ? Mar 24, 2013 20:24 |
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jonlikespie Tracked a Workout for 943 pts Today Cycling (stationary): - 0:10:00 || 150 BPM Barbell Squat: - 135 lb x 10 reps - 185 lb x 6 reps - 225 lb x 5 reps - 245 lb x 6 reps - warmed up with the bar x infinity Leg Extensions: - 150 lb x 15 reps Leg Press: - 270 lb x 8 reps - 270 lb x 8 reps - 270 lb x 9 reps - felt really light this week Stiff-Legged Barbell Deadlift: - 45 lb x 15 reps - 135 lb x 12 reps - 135 lb x 12 reps - much better than last time, feel like the weight isn't on my lower back as much Seated Leg Curl: - 120 lb x 10 reps - 120 lb x 6 reps - 105 lb x 6 reps - actually was a lying leg curl machine but whatever Body Weight Glute Hamstring Raise: - 8 reps - 8 reps - 8 reps Running (treadmill): - 0:05:00 || 5 % fito2sa Leg day aka monday aka "How many sets do you have left? can I work in" day Good squat day, 245 was pretty easy but I decided not to press my luck. Might add another 10 pounds next week or something. Rest times were short as heck due to sharing the squat rack, GHR extension thinger and the leg press. A couple guys there today had lever belts, one short dude with legs like tree trunks was squatting 4 plates and change, another guy loaded up the leg press with like 900 lbs, stealing every free 45 and 35 in the gym to do it. Didn't feel much like cardio today, my legs weren't really that sore but I was pretty drained by the end of it all. Had to do a marketing group presentation today, got to class 5 minutes late and there was a big "presentations in progress, do not disturb" sign on the door  Luckily, they checked after the first group was done (like 15 minutes later) for any stragglers, and my group was just heading up to present. We did ok, everybody rambled too much and we ran out of time for the last two slides. Now on to the fun part: 6 projects to finish up, 1 test and 5 exams to study for, only one week left of class. 
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| # ? Mar 25, 2013 22:14 |
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jonlikespie Tracked a Workout for 972 pts Today Seated Dumbbell Shoulder Press: - 22.5 lb x 10 reps - 40 lb x 7 reps - 40 lb x 9 reps - 45 lb x 6 reps - 50 lb x 1 reps Seated Barbell Military Press: - 45 lb x 10 reps - 85 lb x 5 reps - 85 lb x 7 reps - 95 lb x 5 reps - 95 lb x 7 reps - 100 lb x 3 reps Side Lateral Raise: - 15 lb x 16 reps Triceps Pushdown - Rope Attachment: - 60 lb x 10 reps - 75 lb x 15 reps - 120 lb x 5 reps - 135 lb x 5 reps Machine Triceps Extension: - 105 lb x 15 reps - 105 lb x 15 reps Incline Dumbbell Curl: - 30 lb x 8 reps - 30 lb x 8 reps - 10 lb x 15 reps - 10 lb x 15 reps - 10 lb x 15 reps - 10 lb x 15 reps - Hammer curls, regular curls, half range of motion, mixed it up Cycling (stationary): - 0:33:00 || 7.5 km || 155 BPM - Hill trainer mode Running (treadmill): - 0:11:00 || 1 km - Easy k with a bit of walking, calves are on fire fito2sa Shoulder/Tricep day! I wanted to do overhead press in a cage like I did last time, because it's a lot easier to pick up and rack, but the two cages were busy, so I tried the seated overhead press bench. When I got up to putting any kind of real weight on the bar, it was too heavy to unrack. So I said gently caress it and did db shoulder press instead, and blew my old pr's out of the water. Seriously, I can shoulder press more now than I used to be able to bench. I went over to the cardio room, and there was nobody using the dumbbells and benches over there, so I figured I'd sneak in and blast some curls real quick. As soon as I got the bench adjusted and sat down, like four other guys came over. 4 twinks and one fat dude staring in the mirror doing curls, it was sort of surreal Did some intervals on the bike, ran for a little bit. I was surprised to see how good I was doing running, I did about 6 minutes straight without being deathly out of breath, then my calves were like wtf bro why you doin cardio?! and got all hosed up. Renewed focus on diet (lmao), trying to actually stay under my calorie goal with high protein. Last three days were around 1900 cals, 180 protein, not great but I've done worse.
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| # ? Mar 28, 2013 02:26 |
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jonlikespie Tracked a Workout for 1,574 pts Today Barbell Deadlift: - 135 lb x 6 reps - 225 lb x 5 reps - 275 lb x 3 reps - 315 lb x 3 reps - 315 lb x 3 reps - 335 lb x 2 reps - 345 lb x 2 reps - 225 lb x 10 reps Lat Pulldown: - 165 lb x 6 reps - 165 lb x 5 reps - 165 lb x 5 reps Seated Cable Row: - 135 lb x 9 reps - 135 lb x 8 reps - 135 lb x 6 reps Face Pull: - 120 lb x 15 reps - 135 lb x 13 reps Dips - Triceps Version: - 8 reps || assisted || 120 lb - 8 reps || assisted || 100 lb One-Arm Dumbbell Row: - 40 lb x 10 reps - 60 lb x 6 reps Cycling (stationary): - 0:11:00 fito2sa  Felt like doing a bunch of deadlifts, so I did em There was a bunch of strong dudes sumo squatting over 400 there today, they'd take turns lifting it, then add 5 or 10 pounds and pull it again. Hopefully, I'll be lifting that much soon, I don't really know how long it'll take to put an extra 75-100 pounds on my deadlifts though. EXRX strength standards for my weight are 365 for intermediate, which I probably could pull in a week or two if I had to, and 490 goddamn pounds for advanced  so whatever. If I slap five pounds on per week, I'll be pulling 405 in 3 months, which sounds pretty doable.As usual, I played it too safe on rows, so I threw in some dumbbell rows at the end. I remember when I started Starting Strength a few years ago, after a month or two I was using 40's for rows, so I started there today and they felt like toy weights. I wish I would have stuck with lifting back then, I probably would have been massive by now (in a good way, as opposed to my current landwhale status)
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| # ? Mar 29, 2013 02:47 |
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jonlikespie Tracked a Workout for 197 pts Today Dumbbell Bench Press: - 25 lb x 10 reps - 35 lb x 8 reps - 50 lb x 5 reps - 60 lb x 4 reps - Lifting those heavy dumbbells into position is like a minigame workout before the real lift starts fito2sa I also did 5 minutes on the bike. Everybody was at the gym, every piece of equipment was being used by a team of people, and I was hungry and cranky so I said gently caress it and left rip easter gains
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| # ? Apr 1, 2013 21:57 |
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jonlikespie Tracked a Workout for 987 pts Today Standing Barbell Shoulder Press (OHP): - 45 lb x 10 reps - 65 lb x 7 reps - 100 lb x 5 reps - 105 lb x 5 reps Seated Dumbbell Shoulder Press: - 40 lb x 7 reps - 40 lb x 5 reps - 40 lb x 4 reps Side Lateral Raise: - 15 lb x 15 reps Triceps Pushdown - Rope Attachment: - 65 lb x 15 reps - 65 lb x 12 reps Close-Grip Barbell Bench Press: - 45 lb x 8 reps - 95 lb x 8 reps - 95 lb x 6 reps - 95 lb x 5 reps - All sets paused and slow Cycling (stationary): - 0:45:00 || 12 km || 160 BPM - Hill trainer mode for 35 mins then intervals fito2sa Welp, finally went to the gym. Feels like its been ages since I did a real workout! I was tempted to do something more fun like chest or legs but I figured I should stick to the program (inasmuch as I follow one anyway) and do shoulder/tris today. I haven't done too much close-grip bench before, so I took it slow; if I just went up and down normally I could probably have pushed more weight or whatever but my triceps felt pretty burnt after these so I took that as a sign I was doing them right. The "hill mode" on the bike is a bunch more fun than just steady state, plus I realized there was more than one hill option, so I did a random one for a while then tried blasting through some 15/30 intervals (like HITT but for wimps on a grandma recumbent bike and probably 10x less effective) and made it about 3 mins on max effort, which honestly is a lot better than I thought I'd do. Heart rate went from 150 up to 190 or so, thought I was gonna hurl Exam season is nearly here Finished off one assignment today, have to do another one before bed, test tomorrow then a lab, then nothing but studying till the 13th or so. Good times.
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| # ? Apr 4, 2013 01:55 |
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jonlikespie Tracked a Workout for 1,237 pts Today Barbell Deadlift: - 135 lb x 10 reps - 185 lb x 7 reps - 225 lb x 6 reps - 315 lb x 2 reps - 315 lb x 1 reps - 315 lb x 3 reps - 335 lb x 2 reps - Grip pretty much died Lat Pulldown: - 180 lb x 6 reps - 180 lb x 5 reps - 180 lb x 4 reps Seated Cable Row: - 150 lb x 4 reps - 150 lb x 4 reps - 150 lb x 4 reps Face Pull: - 135 lb x 15 reps - 135 lb x 15 reps Pull-Up: - 5 reps || assisted || 100 lb - 5 reps || assisted || 100 lb fito2sa Classes are finished for the semester! Three exams in a row next week  Realized I wasn't really pushing myself on pulldowns or rows, so I slapped on another 15+ and went for it. Deadlifts were... weird. Like, I didn't really feel my glutes doing anything until I warmed up, doing 225 for reps no longer turns me into an asthmatic puddle, my hamstrings are wayyy more flexible now (I can touch my toes no problem), the bar nearly rolled out of my hands and I totally finished a few reps gripping it with the tips of my fingers,,,, I think I need to find a warmup/stretch routine for DL day, and maybe get chalk. tbf I was using one of the old-rear end smooth bars; last week I used the brand new bar and my grip was fine (it chewed up my fingers good after a bit though)
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| # ? Apr 4, 2013 19:39 |
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Welp, did some exams, worked some shifts. Abs feel pretty blasted today, probably from carrying around giant oval trays full of plates on my shoulder at work. Completely failed to make it to the gym, which I sort of thought would happen, but it`s only one week so not that big of a deal really. Unfortunately, exam time=crazy stress time, I ate a shitload more chocolate and ice cream than I should have eaten, but at least I restrained from getting a pack of smokes this time Another exam tomorrow, then it`s back to the normal workout schedule
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| # ? Apr 13, 2013 00:33 |
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I just found your log and I like it. More gym.
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| # ? Apr 13, 2013 02:42 |
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Midnight Science posted:I just found your log and I like it. More gym. Same. You seem neat. Bookmarked.
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| # ? Apr 13, 2013 06:58 |
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aww thanks guys  jonlikespie Tracked a Workout for 850 pts Today Barbell Bench Press: - 45 lb x 10 reps - 95 lb x 5 reps - 115 lb x 5 reps - 135 lb x 4 reps - 155 lb x 4 reps - 160 lb x 5 reps - 160 lb x 5 reps - Last set with a spotter Machine Incline Bench Press: - 85 lb x 10 reps - 105 lb x 7 reps - 105 lb x 5 reps - 105 lb x 5 reps Incline Dumbbell Bench Press: - 40 lb x 5 reps - 40 lb x 4 reps - 40 lb x 3 reps Dumbbell Bench Press: - 45 lb x 12 reps Machine Chest Fly (Pec Deck): - 100 lb x 12 reps - 100 lb x 12 reps Incline Dumbbell Curl: - 30 lb x 6 reps - 35 lb x 2 reps Barbell Curl: - 70 lb x 6 reps EZ-Bar Curl: - 45 lb x 15 reps - 45 lb x 15 reps Cycling (stationary): - 0:10:00 - Intervals, wanted to die/puke fito2sa First chest day in two weeks, it was pretty rough! I set a reps pr on bench, decided to try for more reps instead of weight because I only got 3 last time. Last set was straight to failure, I got it off my chest and my elbows flared out and I just lost it- luckily I had a spotter to help me rack it. Found a incline/shoulder press machine, I don't really like the track on it (it sort of pulls your hands together at the top?), so I did some dumbbell incline press too for whatever reason. Anyways after all that pressing my forearms and biceps were pretty stiff so I took it easy on curls and stuff, cardio was HILL MODE PLUS+ INTERVALS on the grandma recumbent bike, it made my hips feel weird. I saw stars after that first heavy set, it felt like my head was gonna pop off I've felt that during deadlifts before, I guess I've never really gone that hard on bench before. 1 exam to go! Hopefully the gym will be less busy after that, it's only free for students from Sept to April. Of course, it's also only $120 for a May to Aug membership,, guess I'll see how that works out when May hits  finally, somebody with the same affliction as me.
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| # ? Apr 14, 2013 22:31 |
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jonlikespie Tracked a Workout for 945 pts Today Cycling (stationary): - 0:10:00 || 150 BPM Barbell Squat: - 135 lb x 10 reps - 185 lb x 7 reps - 225 lb x 5 reps - 245 lb x 5 reps - 255 lb x 5 reps Leg Extensions: - 150 lb x 15 reps - 165 lb x 10 reps Leg Press: - 360 lb x 6 reps - 360 lb x 4 reps - 360 lb x 5 reps Seated Leg Curl: - 120 lb x 10 reps - 90 lb x 15 reps Body Weight Glute Hamstring Raise: - 8 reps - 8 reps - 6 reps Plank: - 30 sec - 30 sec - 30 sec Side Plank: - 20 sec - 20 sec - also did glute bridges and cable chops(90lbs I think,10reps/side) fito2sa I started off with foam rolling the poo poo out of my legs and hips, then did this warmup: http://www.youtube.com/watch?v=x1ja4EFIKtc and it was pretty awesome, I felt like I could drop right into the bottom of a squat with no tightness. I probably could have put another couple pounds on the bar, but my wrists weren't taking it so well. Did some ab stuff after that, side planks are basically impossible.
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| # ? Apr 15, 2013 22:53 |
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| # ? May 21, 2013 10:27 |
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jonlikespie Tracked a Workout for 941 pts Today Seated Dumbbell Shoulder Press: - 25 lb x 7 reps - 35 lb x 5 reps - 45 lb x 5 reps - 55 lb x 2 reps - 50 lb x 5 reps Standing Barbell Shoulder Press (OHP): - 45 lb x 8 reps - 65 lb x 7 reps - 85 lb x 7 reps - 85 lb x 7 reps - 85 lb x 6 reps Side Lateral Raise: - 15 lb x 15 reps - 10 lb x 10 reps - 10 lb x 10 reps - 10 lb x 10 reps - Side, front, and rear raises Lying Barbell Triceps Extension ("Skullcrusher"): - 30 lb x 7 reps - 30 lb x 7 reps - 30 lb x 7 reps - Actually was dumbbell SC Close-Grip Barbell Bench Press: - 45 lb x 8 reps - 95 lb x 6 reps - 115 lb x 8 reps - 115 lb x 7 reps - 115 lb x 5 reps Triceps Pushdown - Rope Attachment: - 45 lb x 15 reps - 65 lb x 12 reps - Actually tricep extensions Barbell Curl: - 40 lb x 15 reps - 40 lb x 15 reps -plus like 10 mins on the bike and 3 minutes on this bizzare floating step machine fito2sa Me today:  except mostly "healthy" for once For some stupid reason I thought my old pr on shoulder press was 60 pounders, so I grabbed the 55's as a warmup, did two reps, and then my left arm started leaning back and almost got ripped out of its socket. Good times! I think starting off with a heavy barbell overhead press is more fun than doing dumbbells, but I should probably stick to one routine for a while before I start messing with it too much. Felt like doing curls though so I did em, I think they're small enough that I can hit them twice a week without a problem. I liked my job a lot more when they were giving me a schedule a month in advance, nowadays it's only a week in advance, so it's a pain to plan anything. I should probably start looking for more work for the summer (I only have like one or two shifts/week) but weighed in at 246lbs, down 2 pounds from last week 
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| # ? Apr 18, 2013 21:35 |
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