Wednesday, May 30th, 2012

AM-40mins fasted cardio

PM
Warmups
*took this from Wendlers latest article*

PVC pipe – IT band, 100 rolls per leg
Lacrosse ball – piriformis, about 2 min/side
Bodyweight squat – 10-20 reps
Leg swings (front to back) – 10-20 reps
Side lunge – 10-20 reps
One-leg squat – 10-20 reps
Mountain climbers (big strides and hold each rep) – 10-20 reps
Groiners – 10-20 reps
Rollback hamstrings – 10-20 reps
Hip circles (fire hydrants) – 10-20 reps
Shoudler dislocates with band – 10-20 reps
Bent knee hip lift – 10-20 reps

Squats
*beltless*

150x5
175x4
205x3
225x2
245x1
260x1
275x1

DB OHP(seated)-30x10, 35x8, 40x6, 45x5x2, 45'sx13
Deficit Deadlifts(standing on 2 plates)-up to 345x12
Cardio-20 mins Cardio

Monday, May 28th,2012

Run-2 Miles
Upright Rows-55lbsx100 reps scattered(2x20, 2x15, 1x16, 1x14)
Ab Wheel-BWx15x2

Sunday, May 27th, 2012

Warmups

25 BW Pullups
PVC Rolling, Stretching, etc.

Paused Squats-210x3x3(beltless, 2-3ct pause in the hole)
DB Inclines(One Arm at time)

50'sx10
55'sx8
60'sx6
65'sx5
70'sx5R, 3L(something was off on left shoulder, unstable)
*dropped weight*
50'sx15

Deadlifts

*beltess*

205x5
245x4
285x3
325x2
345x1
365x1
375x1

My gf's lil brother was doing weighted pullups, so just jumped in

Weighted Pullups

BW+25x12PR
BW+25x8

.Done. high end 80%'er

Saturday, May 26th, 2012

AM

Fasted Cardio, 60 minutes

Small Session

Upright Rows-6x12
DB Curls-4x8
Band Tri Extensions-3x12
Lateral Raises-2x20

Friday, May 25th, 2012

Definition of an 80% session. Weights were "light", but worked 11 hours in the heat and lost track of meals, so went in starving.

Warmups

Stretching
PVC Rolling
3x8@BW Pullups

Bulgarian Split Squats

BWx12x3
BWx15x2

Working towards 5x20@BW before adding weight

4 Count Paused CGBP

95x5
115x4
135x3
145x2
155x1
165x1
170x1
145x12

DB Rows

70'sx10
75'sx8
80'sx6
85'sx5
90'sx5
95'sx5

Cardio-60 mins treadmill.

Thursday, May 24th, 2012

Another day of rain in the Philadelphia area, meant that prowler once again would take a backseat, which pisses me off to no end.

Such as it is, i made due

AM

60 mins fasted cardio

PM

Ab Wheel-BWx15x15x12

DB Complex Conditioning

Found in an article by Nick Tumminello on *gasp* t-nation. Took a 25lb DB and did the following.

10 R Hand Swings, 10 L hand Swings
10 L Hand Snatches, 10R Hand Snatches
10 R Hand Cleans, 10 L Hand Cleans
10R Hand Front Squats, 10 LHand Front Squats
10 LHand DB Press, 10 RHand DB Press

3 Rounds in 12 minutes.

100 Band Pullaparts.

Wednesday, May 23rd, 2012, Week 2, Day 3

Warmups

3x8 BW Pullups
Leg Swings, PVC Rolling, Stretching

Squats

*beltless*

150x5
175x4
205x3
225x2
235x1
250x1
265x1


Paused the 265 for some reason, still came up easy. All reps fast, light. Loving it.

Clean and Press

75x10
85x8
95x6
105x5
110x5
115x5

Deadlifts
*stood on 2 45lb plates*

WU-135x5, 185x4, 225x3, 275x2

325x3x3

Cardio-60mins treadmill

80% session. Was up a bit late last night and my back was being an asshole becausei had work for 12 hours yesterday, sitting in my van. Literally did not stand up for 12 fucking hours. That being said, ibuprofen, some icy hot and weights flew. Feeling great

Weight Loss Progress Pics

January 1st to May 21st

Tuesday, May 22nd, 2012

60 Mins of fasted cardio

PVC Rolling-IT Band, Glutes, Upper/Mid Back

Thoracic Extensions on PVC roller

100 reps BandPullaparts with Monster Mini

100 Reps with Neck Harness+30

3x8 Hammer Curls Hip/Piriformis/Hamstring/Shoulder Stretches

Monday, May 21st, 2012-Restoration 60 Mins of fasted cardio PVC Rolling-IT Band, Glutes, Upper/Mid Back Thoracic Extensions on PVC roller 100 reps BandPullaparts with Monster Mini 100 Reps with Neck Harness+30 3x8 Hammer Curls Hip/Piriformis/Hamstring/Shoulder Stretches

Intro

Strong-15 I just completed Week 1 of Strong-15, a program constructed by Lift-Run-Bang's creator, Paul Carter.

I have taken on hs SPPC Challenge : http://www.lift-run-bang.com/2012/01/your-challenge-2012-squat-push-pull.html

in which I finally kick myself in the fucking teeth, take a brick of truth and take accountability for my progress(or lack thereof) in the lifting game. A litte background about me. I was a fat fucking kid. I signed up with Shelby Starnes and went from 220 pounds to 155, then back up to 175. I competed in July 2010 and posted a 345/190/465, 1000lb Total in the 181's. What did i do after i stopped with Shelby? I got fat again. No fault of anyone else's but mine.

I was like a crack addict freed from rehab and went on a binge of whatever i could find. I hit all time best numbers in the squat, but i wasn't healthy. I re-hired Shelby to kick my ass and started voraciously reading everything I could find ad this time around, i noticed something. I don't crave bad foods anymore. When i "fiend" for something, it's rice, sweet potatoes, sushi, etc. I still have weight to lose, but since the beginning of the year, I am down from 208 to 176. Now, it is time for Strong 15. I need to get my strength up, i need to maintain conditioning.

And....here we go.

Last week was the first week of Strong 15, so i will start posting with week 2.

My Goals for the first "block" are as follows

4 count pause CGBP-210
Deadlift-475
Squat-350 Dead/CGBP will be all time PR's.

My squat will be 15lbs off of all time PR at a bodyweight 30lbs less.