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Atlas Hugged: On the Fat Side > Well Rounded
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1760

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: 1760

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: 1760

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
Level

Join date: Jul 2012
Posts: 1760

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: 1760

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: 1760

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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