Good Start :)

First day on wendlers 5/3/1 and I'm using 85% of my 1RM for squats and deads just because.

bw up to 116.4

warm up: run 12 minutes fast

1) Squats
bar x 12
95 x 8
115 x 5 (65%)
130 x 5 (75%)
150 x 8 (85%) :) 8!!!
I had good people around me. John didn't believe I got 8 but just ask jimgo and johnnyO, they will tell ya.
95 x 3 x 10

2) Leg press
1 plate x 5 x 12

3) Ham glute raise
bw x 3 x 8

4) Leg curls
40 x 5 x 10

5) Weighted decline abs
+15 behind head x 3 x 6

6) 25 pushups

c.

Bench Day (minus the bench part)

This was my last willy nilly training day. I'll start my new schedule on friday which will be coordinated with my school schedule. Looks like friday, sunday, tuesday.

I went over to the bench room but long and behold, every stinkin bench was being used, by (blank) and his cloney's he trains with. (no name will be mentioned to protect the guilty)
 "Hey Christine, you can lift in with me"
 "No thank you" she politely said.

1) DB Bench neutral grip
20's x 15
25's x 15,15,15,12,5 (when I'm done, I'm done)
20's x 8
15's x 14

Walked over to the new Hammer Strength machines. Asked J-dirt which one was like a bench press.

2) Seated Bench Press hammer strength type thing
+50 x 3 x 5
mucho stupid

3) Cable tri extensions
50 x 4 x 12

4) Cable upright rows
50 x 4 x 12

5) Dips
bw x 5,5,3,3

6) Pushups wide
bw x 4 x 12

7) Decline abs weighted
+15 behind head x 3 x 6

Bench room was empty

8) Bench
bar x 12
65 x 8
75 x holy batman thats heavy x 3

wow.

well friday I will start training more seriously. Might try wendlers 531 again for lack of a better program, and being clueless and lost in my new gym.

Inspiration.

c.

Squattin in John Cena's Rack

My day started with driving right into a snow bank behind Albany Strength. I just left it there. But Warren (XXXL certified maintenance/contractor) shoveled it out. The work day started slow until John Cena stopped in to train before his big match in Albany tonight. He squatted. Heavy. and Deep. 5 plates + a 25 and 10. I squatted the same. minus the 5 plates. and the 10's.

Superset
1a) Squats
95 x 8 x 10

1b) Straight leg GM's
95 x 8 x 10

Superset
2a) Leg Extensions
40 x 3 x 10

2b) Leg Curls
40 x 3 x 10

3a) Decline weighted abs
+25 behind head x 3 x 8
3b) Pushups
50, 23, 25

My squats were just a little lighter weight than his.....

c.

Twenty Days Off and,

starting over....
..... at the new gym.

bw=114.2

Wasnt' sure what to expect after so long away. So I expected to be strong :) silly me. weak as a puppy but it was fun. Thought I would squat today but Sean and his crew had the squat racks. So I deadlifted. Just wanted to get the work in.


Warm up:
 Kettlebell swings 50lb x 3 x 50

1) Deadlift
135 x 3 x 10
185 x 2 x 5
205 x 12 sets of 3
Last rep was like pulling 295 so I called it there.

2) one arm DB rows
55lb x 4 x 8

3) Lat pulldown
90 x 4 x 8

4) Horizontal cable rows
95 x 4 x 8

5) Tbar Row
+35 x 4 x 8

6) HGR
bw x 8,8,6,3

7) 50 pushups

Ran 12 minutes

not sure what all the new machines are for. just kinda looked at them some. I guess I will like the new gym.

c.

Change

"There is nothing wrong with change, if it is in the right direction."   -Winston Churchill

I miss my friends from my old job.
I miss my changed friends at my new job.
I miss being on top of my game.
I miss my old gym.
I miss deadlifting, squatting and benching.

c.

Interview With A Muscle (Myology)

c. Good evening Biceps Brachii. Thank you for taking time out of your busy flexing schedule to talk with me.

BB: My pleasure, c. My pleasure.

c. First I wanted to get your take on the rumors out there that your rival (who should be your friend), Brachialis, is indeed, the strongest flexor of the elbow.

BB: Hey, just because he lies deeper than me and flexes the dang elbow in all positions, does not make him stronger. Ok, stronger. But not as important. Afterall, I am the one with 2, count them, 2, heads. And pass over 3 joints. And don't forget, I not only flex the elbow, but the arm too, due to where my long head originates.

c. ok, ok, don't get so defensive. Speaking of origins, can you tell me a bit about your roots, where your from, etc?

BB: Well, starting with my short head, I originate at the Caracoid Process of the Scapula. Most people can't pronounce that place. My long head originates just over in the next town at the Supraglenoid Tubricle of the Scapula. We both however, insert at the Radial Tuberosity which is how we cover 3 joints. Brachialis by the way, can not participate in supination or pronation of the forearm because it does NOT insert on the Radius. Or for that matter, wrap around the medial ulna, allowing me to supinate the forearm.

c. Ok, I'm bored with all that technical talk. Lets go back to another rumor I heard. Is it true your love for body builders is greater than powerlifters?

BB: Of course. I won't hide that fact. BodyBuilders are obsessed with elbow flexing and piling on the weight with insane amounts of reps. When I am fully ripped, you can see the split between my heads. Powerlifters never bother to work their Biceps Brachii or, as you call them, my other friends, Brachialis and even that little guy Brachioradialis which lies on the lateral Supracondylar Ridge of the Humerus, and inserts at the Styloid Process of the Radius.

c. Going out a limb here, but maybe powerlifters don't bother much with their Bicep Brachii because their main concern is squatting, benching and deadlifting. Neither of those lifts require any real Brachii strength or elbow flexion.

BB: Point taken, but.....you powerlifters spend so much time training my opposing muscle, Tricep Brachii and Alconeus, for a strong bench, that the muscle tends to get shortened and can cause problems.

c. No comment.

BB: Your not allowed "no comment". Your interviewing ME.

c. Sorry. Sore subject with me right now. What then is your advice for our readers?

BB: You seem to be wrapping this up awfully fast. You must have reached your "1 page" mark. I would ask everyone to think of me as their strongest, I'm sorry...most important, elbow flexor. And to not neglect strengthening me. Whether you are lifting up a small baby, raising a cup of coffee to your lips, flexing on stage, or deadlifting 300lbs, I am there, and helping, to some degree.

c. Thank you Biceps Brachii for taking the time to educate us.

c.

Perspective.

“I haven't a clue as to how my story will end. But that's all right.

When you set out on a journey and night covers the road,

you don't conclude the road has vanished.

How else could we discover the stars?”

c.

F#CK

stupid day.

squats 95x8, 135x3, 155x1ish

sprints for 6.5 minutes.

ripped up my application.

c.

Re-Organizing Life

If its Sunday, I should be overhead pressin. And making sauce. But I think I am taking today to get caught up on life. (a day you say?) (yep, I'm simple, so a day is all it will take) With a change in jobs, and my commute and hours being longer, and with school, I need to be on a Marine schedule.

So................................

-House is already clean because I have amazing kids. But it won't stay that way, so I need to set up a cleaning schedule.

-Dinners, I will have to start planning ahead. That's hard because I'm a last-minute-what-do-I-feel-like-cooking-and-what-the-heck-is-in-the-frig, type a person. So any ideas are welcome. I have a crock pot but dont really like mushy food.

-Studying, I think will be crammed in on Sundays for the week, even if I have to work ahead. And just review when I can.

-Training: Well my sundays will have to be out. So maybe back to 3 days/week? Or maybe add Tuesdays in.

So far my workout schedule looks like this:

• Mondays- Leg Accessories, Back, and Push Presses (ie. lunges, pull throughs, HGR, trap bar, leg press, front squats maybe, etc) plus running. 
• Wednesdays-  Bench (+DB bench), Rows, Tris, bis, shoulders and chest. Run.
• Fridays- Heavy deads and speed squats or Heavy squats and speed deads + Rack pulls. shrugs.

Well thats a rough draft anyway. February 26th I will compete. This time I am competing only against the demons that are still in me. My goal is to beat them and lift the best I can on that day, leaving nothing on the platform. It will be my best meet ever.

c.

Not Just Any Friday.

but squat and deadlift friday. I am winging my program until I get in a groove. Dave is MIA so I don't know what he did for his deads.

Getting used to working out later. John asked if I liked it. I think maybe I do. But I also like knowing I can workout at any moment of the day. If its 4:35 am and I need to go train, then I want to be prepared to train then. LIke being in the Reserves maybe.

My meals have been in shake form. I'm good with liquid. So my big meal today was a shake with milk, protein powder, blueberries, oats, olive oil and some yogurt. all blended up like I'm 182 years old. Stayed down.

BW up to 124.8. (was down to 122.2 two days ago)

Warm up: kettlebell swings + lat pull downs

1) Deadlift
135 x 2 x 8
185 x 2 x 5
205 x 3 x 3

2) Rack Pulls 4th pin, under knee
205 x 5
225 x 5
275 x 2
295 x 4 x 1

3) Squats (reversed stance and now squat in front of mirror to check depth)
95 x 8
135 x 8 sets of 3
Took my belt off after first set. The way I squat, it gets in my way when I reach depth. And these were all low. Saw them myself. Muy low.

3) ham glute raise (on new upholstered HGR) (still felt the board stickin out though)
bw x 3 x 8

J-Dirt will bring his big ass organ to the gym in his back room. He will play baseball music when we lift. You think I"m kidding?

c.

0 Minute Gym Commute :)

Day 1 at my new XXXL job! Its fun being part of a winning team :) And, when I was done working I just did my workout :)

which was...kinda fast because I started it at 2 and had class tonight.

1) Bench
bar x 2 x 12
55 x 12
65 x 8
75 x 5
80 x 5 x 5
65 x 17
Paused every stinkin rep up to the 3rd set of 80. didn't have the energy.

2) DB bench
25's x 5 x 8

3) Dips
bw x 10 :) , 6,5,5,5

4) cable horizontal rows
105 x 5 x 10

ran outa steam fast. haven't really been able to eat since yesterday at noon. some protein shake and chocolate is all I can stomach. all food looks like dead people parts. Hope it passes soon.

c.