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Atlas Hugged: On the Fat Side > Well Rounded
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1771

Bench w/ clips 185 x 2 x 5, x 7, I think this was a thicker bar, which may explain the difference between this and my 10 AMRAP last time. I could have ground out another.

Neutral pull ups 3 x 5, I need to switch grips or something,I've been hovering around here for a while

5 min walk (waiting for rack)
BB hold 205 x 30s, going to go down in weight... too much finger tips
10 min. walk (waiting)

Squat 260 x 2 x 5, x 3, This didn't feel all that heavy, but my knee was bugging me. Given my history, I decided to cut it short. I'll probably skip squats next time too, and switch to low bar when I start back up. I guess that AMRAP set of 12 awhile back was a mistake... since then, nothing but trouble. Sucks.

Weighed 221 post workout.

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1 Man Island
Level

Join date: Jul 2012
Posts: 1771

Did a quick warm up and no stretching today because I was in a rush... But I know I can't squat or DL if I don't get the glutes and obliques going and if I don't get abit of a ham stretch.

OHP 160 x 4 x 3, x 4 w/ a long hold. This felt good. Rest was shorter than normal. I didn't really feel tired until the last set
DL 275 x 2 x 3, x 7! I FINALLY used my chalk, and it is great! I probably never would have deloaded with it. My back felt tight the entire time, and I jsut felt solid.
Hang Clean 145 x 5 x 3, I swear my form got better as the sets went on. I usually keep rest shorter on these, maybe just over a minute.

I was talking w/ some chick at the gym about tiger woods or something, and some girl must have overheard and stopped me to smile and ask, "Oh, so you're a famous golfer?" I should have went along w/ it.

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1 Man Island
Level

Join date: Jul 2012
Posts: 1771

Hang Clean 150 x 5 x 3
Bench 190 x 2 x 5, x 7. Last one was ugly and a real grinder.
Glute bridges 155 x 4 x 6, first time doing this, so just kind of getting used to it.
Back ext 2 x 15, x 18
SS w/
neutral chins 3 x 5

skipped squats to give my quads a break. My knee was feeling iffy.

now for a couple well earned days off.

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1 Man Island
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Join date: Jul 2012
Posts: 1771

So, after some BS and a few missed days, I'm back at it.

Felt great during the warm up, looser than I've been in a long time. Kind of easing in to everything. Because of the lay off, I'm eating more and exercising more.

neutral chin x 5
Hang Clean 145 x 5 x 3, this was heavy
OHP 135 x 3, 145 x 3, 150 w/ clips x 2 x 3, 155 w/ clips x 5... not bad for so much time off.
Squat worked up to 225, low bar, but the knee felt off. Not sure what to do w/ this. Back off the squats a bit? lower the weight? increase pump work? I was actually supposed to pull today, but the gym had hex plates
neutral chin x 6
kb swing 16kg x 4 x 25
neutral chin x 4

Weighed in at 209 post workout. This is odd, since I had a small carb up the other day. I've been walking more, and obviously not eating enough. I think I look softer in the gut.

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1 Man Island
Level

Join date: Jul 2012
Posts: 1771

Bench 175 x 5, 185 x 5, 185 w/ clips x 7 or 8
DL 275 x 5
lat pull down 140 x 2 x 8, 130 x 8
lying hamstring 80 x 3 x 10, x 12
BB hold 225 x 30s

weighed in at 228, so one or both of the scales I used are broken.

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1 Man Island
Level

Join date: Jul 2012
Posts: 1771

HC 135 x 3 x 5
OHP 155 w/ clips 4 x 3, x 4 w/ a hold
Glute bridge working up 135 x 6, 165 x 6, 185 x 6, 225 x 12
leg ext 110 x 3 or 4 x 15 w/ 1 sec hold
alternating w/
neutral chins, 3 x 5
f walks 75 both hands by 80 yds?

same scale that said 228 said 220

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1 Man Island
Level

Join date: Jul 2012
Posts: 1771

squats 10 x 5, 25 x 5, 35 x 12
kb swing 25 x 25, couple pushups, killing time until bench opens
bench 185 x 3 x 5
DL 275 x 2 x 3, x 5
RDL 135 x 4 x 12, grip dead
seated leg curl 90 x 15, x 8 partials
bentover lat raises 20 x 4 x 10

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1 Man Island
Level

Join date: Jul 2012
Posts: 1771

OHP 160 x 4, x 3 x 3, x 4 w/ a hold. Forgot I was doing sets of 3 first set
neutral chin x 5
Squats bw x 2 x 5, 46kb x 5, 57kb x 5, 65 bb back x 12.... knee feeling a tinge odd later in the day.
Power Clean 125 x 3, 135 x 3, 145 x 3 x 3, last gym definitely was lower plates.
glute bridge 225 x 3 x 8, x 12
neutral chin x 5
leg ext 90 x 3 x 15 w/ 1s hold ea rep
prowler (4 plates?) x 25 yds w/ 10 yd sprint, w/ 5 neutral chins w/ 10 yd sprint w/ prowler x 25 yds

weighed in at 218, no shoes post workout.

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1 Man Island
Level

Join date: Jul 2012
Posts: 1771

slacking on the log

bench 185 w/ clips x 2 x 5, x 8 or 9
squat 85, 90, 95 x 5, 100 x 12
DL 280 x 6, felt like form held me back
glute bridges 235 x 4 x 8
lat pull down 130 x 2 x 8, 120? x 2 x 8.. I honestly have no idea what the weight was.. just went by feel
seated leg curl 90ish x 4 x 10, pump work

Today
Powerclean 145 x 5 x 3
squat 95 x 5, 105 x 5, 115 x 2... knee felt really bad. Bad enough where I'm not going to squat for month, and probably seek out PT.
OHP 160 w/ clips x 5 x 3, w/ a long hold on last rep
neutral chin x 5
lying leg curl 80 x 4 x 10 alt w/
neutral chin x 2 x 3

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1 Man Island
Level

Join date: Jul 2012
Posts: 1771

Bench 190 x 2 x 5, x 7
DL 285 x 2 x 3, x 4
Chins 3 x 5, w/ a long hold and several shrugs
alternating w/
back ext 10 x 3 x 15
Farmer's walks, 105 x ea side x 40 steps

weighed in at 220

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1 Man Island
Level

Join date: Jul 2012
Posts: 1771

Lower sleep and drinking a bit more recently. Kind of sore in the neck like my body is telling me to chill out.

OHP 165 x 5 x 3, this has traditionally been the weight I struggle to get past
Power Clean 150 x 4 x 3, x 5
Seated leg curl 75 x 12, 80 x 12, 90 x 12, 90 x 15
kb swing 35 lbs x 2 x 25
SS w/
Floor slides/crawls (feet on a slider, not moving them) x 20 yds.

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1 Man Island
Level

Join date: Jul 2012
Posts: 1771

Bench 192.5 x 5, x 7 on a grinder
glute bridges 240 x 3 x 8, x 15
DL 290 x 6, last rep kinda ugly
f walk 110 x both x 20

weighed 220

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1 Man Island
Level

Join date: Jul 2012
Posts: 1771

Couple days off.

New measurements since november (around end of cut)
Weight 220 (+9)
Neck 15.125 (+2.125)
Chest 43.875 (+1.875)
Waist 39 (+.5)
Arms 14/14 (-)
Thighs 25.625/24.5 (+.125/-.5)
Calves 16.375/15.625 (+.875)/+.625)

Not bad.

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1 Man Island
Level

Join date: Jul 2012
Posts: 1771

OHP 165 w/ clips x 5 x 3 w/ a long hold on last rep
Glute bridges 250 x 3 x 8, x 14
Power cleans 150 x 5 x 3
couple sets of chins

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1 Man Island
Level

Join date: Jul 2012
Posts: 1771

Back after a while. Was dealing w/ a move, travel, and hosting people and just couldn't make it in. MY body made it clear that I shouldn't... I got very close to being sick.

Quad is bugging me since the move.

Power Clean 145 x 5 x 3
Bench 185 x 5, 187 x 5, 190 x 8
DL 275 x 3, 280 x 3, 280 x 4
PRowler 4 plates x 40 w/ 3 chinsa

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1 Man Island
Level

Join date: Jul 2012
Posts: 1771

feeling pretty sleepy today
OHP 165 w/ clips x 2, x 1, 145 x 2 x 5 w/ a hold. no good.
5 nuetral chins
glute bridge 265 x 3 x 8, x 16
5 neutral chins
back ext 25 x 2 x 12
3 neutral chins, using to much bicep
back ext x 25 x 12, x 14

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