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Atlas Hugged: On the Fat Side > Well Rounded
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1319

lying leg curl 65 x 2 x 12, 70 x 12... should have done bent
gob squats 90 x 2 x 5, 90 x 12
ohp 130 x 2 x 5, 130 x 6... guess the gob squats caused some fatigue
pulldown 130 x 3 x 8, up
db rows 35 x 3 x 10, 40 x 10 SS w/
db curls 15 x 3 x 10, 17.5 x 10, up
1 hour walk

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1 Man Island
Level

Join date: Jul 2012
Posts: 1319

G squat 95 x 2 x 5, 95 x 11
Leg press 8 plates x 2 x 90, 9 x 2 x 20, up
Bench 175 x 2 x 5, 175 x 8
BB Row 115 x 3 x 8
Chindown 130 x 2 x 12, 140 x 10, heavy machine heavy bar... could have gotten the last 2 reps, but it would have been all bicep. My lats felt FRIED the rest of the day
Dips 8, 9, 10 PR!
Standing calves 160 x 3 x 8
2 mile jog/walk

Weighed in at 206 yesterday and 210 today. I'm not sure why... I overate my carbs by maybe 10-15 g w/ a few bites of potato, a piece of sushi, and literally 1 sip of light beer.... but that shouldn't have put 4 lbs on me. I did drink about 1/2 carbonated water which I later found out had a bunch of aspartame in it... that's all I can think of.

Despite all that, it's a celebration today, so I did a 2-3 hour load.. going to have some wine later, and probably a steak dinner w/ dessert.

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1 Man Island
Level

Join date: Jul 2012
Posts: 1319

OHP 135 x 2 x 5, 135 x 6 w/ a 2s hold on last rep
Gob squat 100 x 2 x 5, 100 x 11
RDL 155 x 4 x 10
V-grip pulldown 130 x 2 x 8, 140 x 8, easy machine
bentover lat raise 15 x 4 x 10
SS w/
db hammer curl 15 x 4 x 10
2 mile walk

knee was feeling iffy but felt fine once I warmed up. Squats felt easy because I didn't have flat shoes on.
I think all the rowing is starting to catch up w/ me and I may need to back off a bit.

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1 Man Island
Level

Join date: Jul 2012
Posts: 1319

Yesterday spent over an hour doing 2 x 20, 1 x 21 flat knee raises and foam rolling/stretching pretty much my entire body.


today
Gob squat 100 x 2 x 5, 100 x 12
Squat bar x 2 x 10
suitcase DL 10, 15, 20 x 3 ea
Bench 180 x 2 x 5, 180 x 9, just short of touching on last rep
BB Row 115 x 2 x 8, 120 x 8
Pulldown 130 x 3 x 10
Dips 3 x 9, missed last rep. I'm going to cut the frequency of this to once a week. I'm debating between every friday or bouncing between friday and wednesday, depending on whether I bench. On one hand, they're good bench assistance; on the other, they're a good antagonist to OHP. I'm also going to only do 1 pull on dip days... and even that may be something like bentover lat raises.
2 mile walk

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1 Man Island
Level

Join date: Jul 2012
Posts: 1319

Gob squat 110 x 2 x 5, x 11... legs can keep going but back curves towards the end
Squat bar x 10
Leg Press 8 pl x 20, 9 x 3 x 20
OHP 140 x 3 x 5, I actually put it down after 4 on the last set because I didn't step back far enough, but I felt like I had 2 left
V- pulldown, 130 x 8, 140 x 2 x 8
BB curl 40 x 12, 45 x 2 x 12
SS w/
lat raises 15 x 4 x 10.... lat raises were too much w/ OHP and gob squat.... I think I'll limit these to bench on wednesdays and I'll do dips on OHP wednesdays.
2 mile walk

210 this morning

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1 Man Island
Level

Join date: Jul 2012
Posts: 1319

Had this beat stuck in my head

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