PDA

View Full Version : TheBrewerman's 2010 Log


TheBrewerman
01-20-2010, 11:34 PM
Basic Info

Height: 5'9
Weight: 170 or so
Age: 19
BF %: No idea, probably 15% or so, some abs when I flex, chubbier when I don't
Lifting Experience: See my last log: http://www.ironaddicts.com/forums/showthread.php?t=21485

Diet

Aiming for 3500-4000 calories a day depending on if a lift/do cardio or not. At least 50% from fat and at least ~270g of protein a day, usually more. Carbs only after workouts (except trace carbs in each meal) and on carb-up days on the weekend- Friday and Saturday. Foods tend to include chicken, milk (soy and 1%), eggs, chicken wings, sunflower kernels, mixed nuts, cashews, tuna, salmon, beef jerky, grapes, blueberries, cheese (pepperjack), etc. Weekends I eat out more- fried chicken, french fries, sandwiches from places like Jimmy John's or Penn Station, Italian, etc and alcohol 1-2 nights a week.


Workout Program

Day One:

Bench Press 2-3 x 6-8
Incline Press 2 x 10-12
Military Press 2-3 x 6-8
Tricep Pushdowns 2-3 x 10-12
Heavy Abs 3 x 10


Day Two:

Pull-Up 3 sets to failure
Barbell Row 2-3 x 8
EZ-Bar Or Dumbell Curl 1-2 x 10
Squats 2 x 10
Deadlifts, or Stiff-Legged Deadlift 1 x 10

Cardio 3-4 times a week depending on how busy I get

Supplements

ON Whey
ON Casein
Taurine
Calc/Mag/Zinc
ZMA
NOW Creatine
NOW ADAM Multivitamin
Fish Oil
Vit-C
Vit-D
Vit-E
Glucosamine Sulfate (bad joints)
White Flood (pre-lifting only) (may stop using this soon)
and of course, FOOD

Goals

Gain strength and muscle. I want to hit 250/350/450 and after that I want to deadlift 500. I don't know my current bench max or squat (I workout with box squats) but I know I can deadlift 340-350.


Obstacles

1. I'm young and stupid
2. I'm president of my fraternity which can not only be time-consuming, but very stressful- I'm responsible for 90 18-21 year olds
3. Genetics- not using this as an excuse at all but I do not have the best athletic/training genes- which is why I've toned down to only lifting two days a week to allow myself optimal recovery
4. College- being busy all the time I don't get to eat as much real food as I'd like- a large portion of my nutrients and calories come from protein shakes (whey/casein, fish oil, taurine, creatine, olive oil) but it is what it is, better than nothing.

I'm welcome to all help and advice, I am here to learn

DOA
01-21-2010, 12:58 AM
Nice to see you with a fresh start. I made a new years resoloution if you remember what we talked about on your last log ot will be easy to guess

TheBrewerman
02-01-2010, 07:51 PM
1/31/10

Hours Slept: 8-9
Sleep Quality: 3/5
Waking Mood: 4/5
Energy Level: 2/5

Didn't lift or do cardio, but I was on my feet a lot

Training: 5/10

Nutrition: 2/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 7/10

TOTAL: +2

Rush week was last week- nutrition, sleep, and training were shit. Only lifted once, barely got 7 hours of sleep a night- thus, no logs to report

Nice to see you with a fresh start. I made a new years resoloution if you remember what we talked about on your last log ot will be easy to guess

aaron
02-01-2010, 07:58 PM
good luck! i'l check in regularly.
3 pressing movements on one day is gonna be tough. If you have below average recovery why two chest exercises? Thats also obviously gonna seriously limit how much you can military press.
Did you get the routine off here or is it somthing you have done personaly?

TheBrewerman
02-01-2010, 11:55 PM
2/1/10

Hours Slept: barely 7
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3/5

Walked on treadmill:
30 minutes
2.01 miles
622ft distance climbed (incline gradually increased from 4.0% to 6.5%)
Avg Speed: 4.02
Avg Pace: 14:56/mile

also had walking in between classes, to meetings, etc

Training: 6/10

Nutrition: 3/3
Sleep: 1/3 (managed to get a nap in)
Recovery Modalities: 1/1
Stress: 2/3 (meetings)

Recovery: 7/10

TOTAL: +1


good luck! i'l check in regularly.
3 pressing movements on one day is gonna be tough. If you have below average recovery why two chest exercises? Thats also obviously gonna seriously limit how much you can military press.
Did you get the routine off here or is it somthing you have done personaly?

It's one of IA's Hardgainer routines, from this thread: http://ironaddicts.com/forums/showthread.php?t=3001

"Day One:

Dips or Bench Press 2-3 x 6-8

Incline Press, or incline Fly 2 x 10-12

Military Press, Or Hammer Shoulder Press 2-3 x 6-8

Tricep (skull crushers) Extensions or Tricep Pushdowns 2-3 x 10-12

Heavy Abs 3 x 10

Day Two:

Pull-Up 3 sets to failure

Barbell Row 2-3 x 8

EZ-Bar Or Dumbell Curl 1-2 x 10

Squats 2 x 10

Deadlifts, or Stiff-Legged Deadlift 1 x 10"

aaron
02-02-2010, 07:24 AM
ah kk cool. so you may stick in flyes somtimes or do hammer strength shoulder presses?

Looks good. good luck.

TheBrewerman
02-02-2010, 11:44 PM
2/2/10

Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 3.5/5

walk to gym
Bench Press (45x12 60x6 80x5 100x3 115x1 130x1) 145x5 145x5 150x5 3 min rest between sets
2 min rest/set up
Incline Press 95x10 95x10 1 min rest between sets
5 min piss/set up
Military Press 75x6 75x6 75x6 1/2 min rest between sets
2 min water refill/set up
Tricep Pushdowns (straight bar) 60x10 65x10 1 min rest between sets
1 min rest
Decline Crunches 15x10 15x10 20x10

plus walking around campus, pretty active day

Training: 9/10

Nutrition: 2/3
Sleep: 2.5/3 (got a decent nap)
Recovery Modalities: 0.5/1 (got a short massage)
Stress: 3/3

Recovery: 8/10

TOTAL: -1

ah kk cool. so you may stick in flyes somtimes or do hammer strength shoulder presses?

Looks good. good luck.

Yup, I'll switch things up depending on how my shoulders feel.

DOA
02-03-2010, 12:01 AM
Do you have a gf or fuck buddy it seems everytime I look at your log youve had sex lol

TheBrewerman
02-03-2010, 09:41 AM
Do you have a gf or fuck buddy it seems everytime I look at your log youve had sex lol

Haha, yeah I've got a girlfriend. I feel weird putting that on here but it does affect my day's overall training number (ie- why yesterday was a 9, the lifting was an 8/10 and adding sex+walking to classes all day brings it up to a 9), and stress score, and I am trying to account for ALL factors

edit- goddamn I used to be OCD

DOA
02-03-2010, 10:26 AM
Naw man it shouldn't feel awkward cause you obviously burning mad calories.

TheBrewerman
02-03-2010, 11:06 PM
2/3/10

Hours Slept: over 8, under 9
Sleep Quality: 4/5
Waking Mood: 5/5
Energy Level: 4/5

Walked on treadmill:
33 minutes
2.23 miles
602 ft distance climbed (incline gradually increased from 4.0% to 6.5%)
Avg Speed: 4.06 MPH
Avg Pace: 14:47/mile

walking around campus, etc

Training: 5.5/10

Nutrition: 2/3 (probably closer to a 2.5 or a 3 but I'm trying to be harder on myself with this)
Sleep: 2/3
Recovery Modalities: 1/1 (good stretching)
Stress: 2.5/3 (almost perfect- today wasn't bad but I have some rough ones coming up)

Recovery: 7.5/10

TOTAL: +2

Woke up today feeling the best I have in a long time. I've been reading on the Paleo diet and about alkaline foods and have been eating more fruits/whole veggies lately and I think that has something to do with my great mood/energy today. My carb numbers are up a little, but it's from veggies, fruits, and nuts, not grains so I'm not overly concerned. Cardio is finally becoming a habit for me.

TheBrewerman
02-05-2010, 09:22 AM
2/4/10

Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 3.5/5

Light active stretching
walked to gym
Box Squats (45x12 70x6 100x5 125x3 145x1 165x1) 180x10 180x10 3 min rest between sets
3 min rest/weigh myself
Pull Ups (BW= 163.8 lbs) BWx7 BWx4 BWx4 1 1/2 min rest between sets
1 1/2 min rest
BB Rows 105x6 105x6 105x6 1 1/2 min rest between sets
3 1/2 min piss break
BB Curls 60x10 60x10 1 min rest between sets
2 min rest/set-up
Deadlifts 235x10

Skipping this last week bit me in the ass. I'm sore as shit this morning

Training: 9/10

Nutrition: 3/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 7/10

TOTAL: -2

DOA
02-05-2010, 02:55 PM
Pullups are a pain in the ass arnt they?

TheBrewerman
02-05-2010, 04:03 PM
Pullups are a pain in the ass arnt they?

I love the feeling I get after doing them but I feel like I make little to no progress on them

TheBrewerman
02-06-2010, 05:44 PM
2/5/10


Hours Slept: 8?
Sleep Quality: 3/5
Waking Mood: 3/5
Energy Level: 3.5/5

Stationary Bike
25 min
6.08 miles, gear 8/21

Row
10 min
2:21.1/500m
5/10 difficulty setting

Training: 6.5/10

Nutrition: 2/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 6/10

TOTAL: -0.5

TheBrewerman
02-07-2010, 11:58 AM
2/6/10



Hours Slept: 6
Sleep Quality: 5/5
Waking Mood: 3/5
Energy Level: 3/5

No training, not much of a physical day either

Training: 4/10

Nutrition: 1.5/3
Sleep: 0/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 4.5/10

TOTAL: +0.5

Friday and Saturday's need improvement

TheBrewerman
02-07-2010, 12:17 PM
Weekly Totals for 1/31/2010-2/6/2010

Training/Recovery

Total Training Score: 45/70

Total Recovery Score: 47/70

Total Weekly Score: +2

Nutrition

Weekly Averages:
Calories: 3,778/day
Fat: 207.2g/day, 1865 calories/day, 50% (10% saturated, 7% polyunsaturated, 14% monounsaturated)
Carbohydrates: 172.1g/day, 680 calories/day, 18% dietary fiber 16.2g/day)
Protein: 293.8g/day, 1179 calories/day, 32%

Important Vitamin/Mineral numbers
Magnesium 344% RDA
Calcium 457% RDA
Zinc 928% RDA
Vitamin C 1011% RDA
Green tea everyday, right around 2 qts or so
Vitamin D 3163% RDA

Comments

Carbs seem high- I have been eating more veggies and fruits, most of my carb numbers are coming from nuts, veggies and fruits, not grains. I would still like to see that number down. Friday and Saturday are my carb-up days, I am still figuring out how much to consume- Friday was probably too much (around 300g). Training days went well. I still don't spend enough time stretching and foam rolling- recovery needs work especially on weekends

DOA
02-07-2010, 12:57 PM
Nice outline review! I am planning on doing that at the end of the day today.

TheBrewerman
02-10-2010, 03:43 PM
2/7/2010

Hours Slept: like 10
Sleep Quality: 2/5
Waking Mood: 4/5
Energy Level: 3.5/5

No training

4/10

Nutrition: 2/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 6/10

Overall: +2

2/8/10

Hours Slept: 8
Sleep Quality: 3/5
Waking Mood: 4/5
Energy Level: 4/5

walk to gym
Bench Press (45x12 60x6 80x5 100x3 115x1 130x1) 145x5 150x5 150x5 3 min rest between sets
2 min rest/set up
Incline Press 95x10 95x10 1 min rest between sets
5 min piss/set up
Military Press 75x6 75x6 80x6 1/2 min rest between sets
1 min rest
Tricep Pushdowns (straight bar) 60x10 65x10 1 min rest between sets
1 min rest
Decline Crunches 20x10 20x10

Training: 8/10

Nutrition: 2/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 1/3

Recovery: 5/10

Overall: -3

2/9/10

Hours Slept: 6
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3/5

No training

Training: 4.5/10

Nutrition: 1.5/3
Sleep: 0/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 3.5/10

Overall: -1

Tons of shit this week. Had a paper due Monday, a paper due Tuesday, an Organic II test Tuesday, a Physiology test today, meeting Tuesday, Nutrition test Friday, scholarship application due tomorrow, two meetings Friday....recovery is in the shitter this week so far

TheBrewerman
02-12-2010, 01:54 PM
2/10/10

Hours Slept: 7
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3/5

light stretching
5 min warmup
Stationary Bike HIIT- 30 sec sprint, 1 min catch my breath
10 min HIIT
about 4.10 miles
4 min cool down
19 min overall, 4.79 miles total

Training: 7/10

Nutrition: 2/3
Sleep: 1/3
Recovery Modalities: 1/1
Stress: 2/3

Recovery: 6/10

Overall: -1

TheBrewerman
02-12-2010, 02:02 PM
2/11/10

Hours Slept: about 8
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 3/5

light active stretching
walked to the gym..forgot my ID..walked back and got it and walked back to the gym
Box Squats (45x12 70x6 95x5 120x3 145x1 165x1) 185x10 185x10 3 min rest between sets
3 min rest/weigh myself
Pull-Ups (BW 163lbs) BWx7 BWx5 BWx4 1 1/2 min rest between sets
1 1/2 min to set up
BB Rows 105x6 105x6 105x6 1 1/2 min rest between sets
1 min rest
BB Curls 60x10 60x10 1 min rest between sets
2 min set-up, 2 min rest
Deadlifts 245x10



Training: 9/10

Nutrition: 3/3
Sleep: 2/3
Recovery Modalities: 0.5/1
Stress: 3/3

Recovery: 8.5/10

Overall: -0.5

TheBrewerman
02-14-2010, 05:12 PM
2/12/10

Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 3.5/5

light stretching
5 min warmup
Stationary Bike HIIT- 30 sec sprint, 1 min catch my breath
10 min HIIT
1 min cooldown
4.16 miles overall

then about 50 minutes of yoga

Training: 7/10

Nutrition: 3/3
Sleep: 2/3
Recovery Modalities: 1/1
Stress: 3/3

Recovery: 9/10

Overall: +2

2/13/10

Hours Slept: 8
Sleep Quality: 2/5
Waking Mood: 4/5
Energy Level: 3/5

No training

Training: 4/10

Nutrition: 3/3
Sleep: 1/3
Recovery Modalities: 0.5/1
Stress: 2/3

Recovery: 6.5/10

Overall: +2.5

TheBrewerman
02-14-2010, 05:37 PM
Weekly Totals for 2/7/2010-2/13/2010

Training/Recovery

Total Training Score: 43.5/70

Total Recovery Score: 44.5/70

Total Weekly Score: +1

Nutrition

I'm going to stop doing weekly averages since Friday and Saturday spike my carb numbers up. I'll start doing daily nutrition numbers. Speaking of nutrition, I need major diet help.

Comments

This week sucked- 3 exams, 2 papers, too many meetings, etc. I'm tired as fuck- not sure how my overall score ended up being +1 but I'll take it.

I'm completely lost about dieting. I cut calories down this week because I haven't noticed any fat loss in forever and I think I've been eating too much. I'm aiming for slightly above maintenance on most days, so around 3,000. Weekends will be a bit higher due to carb-ups and going out. I'm adding HIIT two days a week, it's been great so far- I need to get back in cardiovascular shape. I'm also going to start attending a yoga class every Friday for relaxation and flexibility.

TheBrewerman
02-15-2010, 12:30 AM
2/14/10

Hours Slept: 9 or so
Sleep Quality: 3/5
Waking Mood: 3/5
Energy Level: 3/5

No training

Training: 4/10

Nutrition: 1/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 1/3

Recovery: 4/10

Overall: 0

TheBrewerman
02-16-2010, 06:03 PM
2/15/10

Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 2/5
Energy Level: 3.5/5

walk to gym
Bench Press (45x12 60x6 80x5 105x3 120x1 13x1) 150x5 150x5 150x5 3 min rest between sets
1 min rest/set up
Incline Press 95x10 95x7 1 min rest between sets
4 min piss/set up
Military Press 75x6 80x6 80x6 1/2 min rest between sets
1 min rest
Tricep Pushdowns (straight bar) 60x10 65x10 1 min rest between sets
1 min rest
Decline Crunches 20x10 20x10 20x10 1 min rest between sets



Training: 8.5/10

Nutrition: 2/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 7/10

Overall: -1.5

I rushed the Incline Press's and I think that's why I only got 7 on the second set. I'll be deloading next week then switching those to Incline Flyes.

Nutrition
Calories: 2,963
Fat: 142.2g 44%
Carbs: 116.1g 15%
Protein: 301.8g 41%

DOA
02-16-2010, 06:24 PM
lol plus sexy time. Question-how do you make you scores?

aaron
02-16-2010, 06:27 PM
sorry i keep seeing this in loads of peoples logs and when they write out their programme.. What is deloading???

DOA
02-16-2010, 06:39 PM
People usually deload 4-8 weeks when they feel beat up an need a break. You can just take a week off or reduced your volume by quite a bit

aaron
02-16-2010, 06:41 PM
People usually deload 4-8 weeks when they feel beat up an need a break. You can just take a week off or reduced your volume by quite a bit

I guessed it was somthing like that. thanks for clearing that up though.

TheBrewerman
02-17-2010, 12:41 AM
lol plus sexy time. Question-how do you make you scores?

I wish I could find the link to the article I got it from, if I can I'll post it on your log. For the training score I gauge how hard my overall physical activity was for the day. Four points everyday just for being alive and moving, so it's always at least a 4/10. Then the score goes up depending on how hard all my physical activity for the day is. So some HIIT combined with the walking I do around campus might get a 7 or 7.5, lifting is usually at least an 8 and maybe a 9 if I really push myself, and a long 4.0 MPH walk will get a 5 or so.

So for today, my HIIT workout plus walking around campus gives a score of 7/10- a pretty challenging day physically, but nothing that left me dead at the end of the day.

Recovery is simpler. Nutrition is rated out of 3 points, sleep out of 3 points, recovery modalities (foam rolling, stretching, massages, etc.) is either 0 or 1, and stress is out of 3. If my diet is spot on for the day, 3 points. Sleep- 0 points for less than 6 hours, 1 point for 6-7, 2 points for 8, and 3 points for 9+. This score can be higher or lower depending on my sleep quality. Recovery modalities- either I did them or I didn't. Stress fluctuates- yoga usually automatically gets a 3, or if I get to relax and play guitar, or if nothing goes wrong all day. If I spend more time working than relaxing and enjoying time with others then the score goes down. It can also go down depending on relationship problems, emergencies, etc.

I've found it to be effective as long as I am honest with myself- which means being tough on the Nutrition and Sleep scores. I have not given myself a 3 for sleep more than a handful of times because I wake up at least once in the middle of the night to piss and I'm not getting perfect sleep. Nutrition I am more lenient with but it still takes a pretty damn solid day to earn a 3.

So looking at today- I got 10 or so hours of sleep, but the quality was poor, so I docked off 1 point. Nutrition was solid= 3 points. I stretched after HIIT and got a massage, so 1 point for recovery modalities. UK had a close call today, so stress also got knocked a point.

TheBrewerman
02-17-2010, 12:44 AM
2/16/10

Hours Slept: 10 or 11
Sleep Quality: 2/5
Waking Mood: 3/5
Energy Level: 3/5

Stationary Bike
5 min warm up- 0.83 miles
10 min HIIT (30 second sprint, 1 minute rest)- 2.87 miles (gear 10)
5 min cool down (gear 5)
4.54 miles overall


Training: 7/10

Nutrition: 3/3
Sleep: 2/3
Recovery Modalities: 1/1
Stress: 2/3

Recovery: 8/10

Overall: +1

Nutrition

Calories: 2,930
Fat: 182g (55%)
Carbs: 50.6g (7%)
Protein: 279.1g (38%)

TheBrewerman
02-18-2010, 11:42 PM
2/17/10

Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 3.5/5

No training...lots of walking to meetings and classes

Training: 5/10

Nutrition: 2/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 2/3 (meetings..)

Recovery: 6/10

Overall: +1

TheBrewerman
02-19-2010, 12:31 AM
2/18/10

Hours Slept: 8
Sleep Quality: 3.5/5
Waking Mood: 4/5
Energy Level: 3.5/5

light active stretching
walk to gym
Box Squats (45x12 75x6 105x5 135x3 150x1 170x1) 190x10 190x10 3 min rest between sets
2 min rest/weigh myself
Pull-Ups (BW 163.8lbs) BWx8 BWx5 BWx3 1 1/2 min rest between sets
3 min wait, 2 min set up
BB Rows 105x6 105x6 105x6 1 1/2 min rest between sets
1 1/2 min rest
BB Curls 60x10 60x10 1 min rest between sets
2 min set-up, 2 min rest
Deadlifts 250x10

Training: 9/10

Nutrition: 3/3
Sleep: 2/3
Recovery Modalities: 1/1
Stress: 3/3

Recovery: 9/10

Overall: 0

Nutrition

Calories: 3,441
Fat: 152.2g 44%
Carbs: 120.9g 16%
Protein: 308.2g 40%

Calories were a little high but it's midnight and I'm still hungry even though I had an approximate 300-400 calorie excess..I'm still a bit lost on what my maintenance level is. I only gained .8 of a lb from last week so I think I've been pretty close- maybe need to drop it just a bit. Goal is to gain 0.5lb or so a week- I want to drop fat and add muscle.

Lifting beat the shit out of me today, can't wait to deload next week. I also think I need to tone the resistance down a bit on HIIT- my legs have been sore lately and I don't want it to take away from my squats.

TheBrewerman
02-22-2010, 12:53 AM
2/19/10


Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 3.5/5

Intramural water polo

Training: 6/10

Nutrition: 2/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 6/10

Overall: 0

Nutrition

Calories: 3,288
Fat: 102.1g 28%
Carbs: 237.0g 28%
Protein: 229.2g 28%
Alcohol: 71.3g 15%

TheBrewerman
02-22-2010, 11:49 PM
2/20/10

Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 2/5
Energy Level: 3/5

hungover so no training

Training: 5/10

Nutrition: 2/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 7/10

Overall: +2

Nutrition
Calories: 3,570
Fat: 141.2g 35%
Carbs: 334.8g 37%
Protein: 248.4g 28%

Overall Week: +2.5

2/21/10

Hours Slept: 8-9
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 4/5


HIIT- Stationary Bike
5 min warmup gear 5 0.95 miles
15 min HIIT- 30 sec spring, 1 min rest, Gear 6, 4.07 miles (last set done on Gear 8)
5 min cooldown Gear 4
5.90 miles, 25 min total

Training: 6.5/10

Nutrition: 3/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 2.5/3

Recovery: 7.5/10

Overall: +1

Nutrition
Calories: 3,027
Fat: 202.7g 59%
Carbs: 38.2g 5%
Protein: 283.9g 37%

TheBrewerman
02-22-2010, 11:52 PM
2/22/10

2/22/10

Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3.5/5

DELOAD WEEK- took most of the weights down around 85% and lowered the sets and/or reps

walk to gym
BB Bench (45x12 55x6 75x5 95x3 105x1 115x1) 130x5 130x5 2 min rest between sets
1 1/4 min rest
Incline Flyes 30x5 30x5 1 min rest between sets
3 1/2 min rest/piss
Military Press 70x6 70x6 1 min rest between sets
1 min rest
Tricep Pushdowns (Straight Bar) 47.5x6 47.5x6 1 min rest between sets
45 sec rest
Decline Crunches 20x5 20x5 45 sec rest

Training: 6/10

Nutrition: 2/3
Sleep: 2/3
Recovery Modalities: 1/1
Stress: 2/3

Recovery: 7/10

Overall: +1

Nutrition
Calories: 3,320
Fat: 184.6g 49%
Carbs: 129.3g 15%
Protein: 304.3g 36%

I've been a little tired and worn down lately, not to mention sore, so I knew it was time for a deload week. Took it pretty easy in the gym., and trying to focus on recovery this week- mainly stretching and foam rolling.

TheBrewerman
02-24-2010, 12:05 AM
2/23/10

Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3.5/5

walk to gym
HIIT- Row machine
5 min warm up gear 4
10 min HIIT- 30 seconds on, 1 min rest, gear 6
15 minutes total, 2:32.1/500m average

Training: 5.5/10

Nutrition: 2/3 (I keep having cravings and grabbing a small handful of something- needs to stop)
Sleep: 2/3
Recovery Modalities: 1/1
Stress: 1/3 (fire inspections, relationship, etc)

Recovery: 6/10

Overall: +0.5

Nutrition

Calories: 3,005
Fat: 191.0g 56%
Carbs: 51.6g 16%
Protein: 289.1g 38%

Life is stressing me a bit. It was a good idea to take it easy this week. I'm having cravings and hunger, which is probably from not eating enough solid food- but shit happens and shakes are quicker. It's better than nothing I guess- still something I need to improve

TheBrewerman
02-24-2010, 11:31 PM
2/24/2010

Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 2/5
Energy Level: 3/5

No training

Training: 5/10

Nutrition: 2/3
Sleep: 2/3
Recovery Modalities: 1/1
Stress: 2/3

Recovery: 7/10

Overall: +2

Nutrition

Calories: 2,645
Fat: 152.0g 51%
Carbs: 44.0g 7%
Protein: 277.0g 42%

Comments

I can't wait for the weekend- I am having some pretty bad cravings. This week has been hectic as fuck and I haven't gotten to eat too much real food- I've been relying on shakes which I'm trying to get away from and instead it's getting worse. Things should calm down after fire inspection, and with all my tests coming up I'll be staying in my room more and cooking more. But I'm definitely hitting up the KFC buffet this weekend :D

TheBrewerman
02-25-2010, 11:52 PM
2/25/2010

Hours Slept: 7 1/2
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3.5/5

DELOAD WEEK

walk to gym
Pull-Ups (BW 162.4lbs) BWx4 BWx4 BWx4 1 min rest between sets
2 min set-up/rest
BB Rows 90x6 90x6 90x6 1 min rest between sets
1 min rest
BB Curls 50x10 50x10 1 min rest between sets
2 1/2 min rest/set-up
Box Squats (45x12 65x6 85x5 115x3 130x1 145x1) 160x5 160x5
3 min set-up/rest
Deadlifts 215x10



Training: 6/10

Nutrition: 2/3
Sleep: 1/3
Recovery Modalities: 1/1
Stress: 2/3

Recovery: 6/10

Overall: 0

Just took it easy today, slow reps and focused on form. Still figuring out my diet- weight went down but that could be due to a number of factors. I feel hungry all the time- I probably need one more small meal (pack of tuna or something) a day than I have been getting

DOA
02-26-2010, 12:32 AM
.....+sex.....


so blunt, why no nickname for it lol

TheBrewerman
02-27-2010, 12:39 AM
2/26/10

Hours Slept: 7 1/2
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3.5/5

No training...had band practice

Training: 4.5/10

Nutrition: 1/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 5/10

Overall: +0.5

Nutrition

Calories: 3,697
Fat: 173.9g 42%
Carbs: 262.4g 28%
Protein: 271.9g 29%

Comments

I had one of "those" days...but I needed it to keep myself from going crazy. I ate out twice and had ice cream and it was exactly what I needed. Tomorrow will still be a carb-up day, but a healthy one. The upcoming two weeks are going to be rough, it was nice to have a relaxing day.

so blunt, why no nickname for it lol

Ha, I got lazy..

TheBrewerman
03-01-2010, 12:27 AM
2/27/10

Hours Slept: 7 1/2
Sleep Quality: 3/5
Waking Mood: 3/5
Energy Level: 3/5

No training

Training: 4/10

Nutrition: 0/3
Sleep: 1.5/3 (nap)
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 4.5/10

Overall: +0.5

Weekly Totals for 2/21/10 to 2/27/10

Overall: +5.5

TheBrewerman
03-01-2010, 11:37 PM
2/28/10

Hours Slept: 9? 10?
Sleep Quality: 5/5
Waking Mood: 3/5
Energy Level: 3/5

No training

Training: 4.5/10

Nutrition: 2/3
Sleep: 2/3
Recovery Modalities: 1/1
Stress: 2/3

Recovery: 7/10

Overall: +2.5

TheBrewerman
03-01-2010, 11:43 PM
3/1/10

Hours Slept: 7 1/2
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3/5

walk to gym
BB Bench (45x12 60x6 80x5 105x3 120x1 135x1) 150x5 150x5 155x5 3 min rest between sets
1 min rest
Incline Flyes 25x10 25x10 1 min rest between sets
3 min set-up
Military Press 80x6 80x6 80x6 1 1/2 min rest between sets
7 min piss/wait for the equipment..
Tricep Pushdowns (Rope) 50x10 50x10 1 min rest between sets
1 min rest
Decline Crunches 20x10 20x10 20x10 45 sec rest between sets

Training: 9/10

Nutrition: 3/3
Sleep: 1/3
Recovery Modalities: 1/1
Stress: 3/3

Recovery: 8/10

Overall: -1

Nutrition

Calories: 3,497
Fat: 181.1g 46%
Carbs: 142.6g 16%
Protein: 338.4g 38%

Comments

Calories were high but I'm still kind of hungry. I'm trying to shed some fat and cut, so I need to keep calories around maintenance but damn I can't stand feeling hungry. Also, got lazy about the logs for the past two days and the overall count for last week- I've got a lot due this week and midterms coming up so I'm a bit busy. But I slacked bad this weekend and probably shot my recovery- I'm lucky (and very happy) my lifts went up today.

TheBrewerman
03-06-2010, 08:27 AM
3/2/10

Hours Slept: 7 1/2
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3/5

HIIT- Stationary Row
5 min warm-up Gear 4, 2:59/500m
40 sec sprint, 1 min slow
20 minutes, Avg. 2:36.1/500m
4816 meters total

Training: 6/10

Nutrition: 2.5/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 5.5/10

Overall: -0.5

3/3/10

Hours Slept: 7 1/2
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3/5

Treadmill walk
5 min warmup, 3.5 MPH, 0.29 miles
15 min 4.0 MPH
5 min 4.5 MPH
1.66 miles total, all on 4.0 gradient, 425 ft climbed

Training: 5/10

Nutrition: 2/3
Sleep: 1/3
Recovery Modalities: 1/1
Stress: 1/3

Recovery: 5/10

Overall: 0

TheBrewerman
03-06-2010, 08:36 AM
3/4/10

Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3.5/5

light dynamic stretching
walk to gym
Pull-Ups (Body Weight 161.8lbs) BWx9 BWx4 BWx4 1 1/2 min rest between sets
1 1/2 min set up, 30 sec rest
BB Rows 105x6 105x6 105x6 110x6 1 1/2 min rest between sets
1 min rest
BB Curls 60x10 70x10 1 min rest
6 1/2 min piss, set up, rest
Box Squats (45x12 75x6 105x5 135x3 150x1 170x1) 190x10 190x10 3 min rest
2 1/2 min set up, 2 1/2 min rest
Deadlifts 250x10

Training: 9/10

Nutrition: 3/3
Sleep: 2/3
Recovery Modalities: 0.5/1
Stress: 1/3

Recovery: 6.5/10

Overall: -2.5

This week has been fucking awful. I haven't slept well, I've been studying midterms all week and having relationship issues and my recovery is in the tank

TheBrewerman
03-07-2010, 01:06 AM
3/5/10

Hours Slept: 7
Sleep Quality: 4.5/5
Waking Mood: 3/5
Energy Level: 3/5

walk to gym
HIIT - Stationary Row
5 min warm up, Gear 4
40 sec on, 1 min slow
First 10 minutes - Gear 6
Last 10 minutes - Gear 7
(Last sprint set- sprinted from 23:20 to 24:20)
5000m total, 2:20/500m avg

Training: 6.5/10

Nutrition: 1/3
Sleep: 1/3
Recovery Modalities: 1/1
Stress: 2/3

Recovery 5/10

Overall: -1.5

TheBrewerman
03-07-2010, 01:12 AM
3/6/10

Hours Slept: 7
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3/5

No training

Training: 4/10

Nutrition: 3/3
Sleep: 1/3
Recovery Modalities: 1/1
Stress: 2/3

Recovery: 7/10

Overall: +3

Nutrition

Calories: 3,378
Fat: 113.5% 30%
Carbs: 278.5g 33%
Protein: 309.7g 37%

Weekly Totals for 2/28/10 to 3/6/10

Total Training Score: 44/70

Total Recovery Score: 44/70

Total Weekly Score: 0

Comments

Shitty week, extremely glad it's over. Some lifts still went up though and I'll take that.

dballer
03-07-2010, 03:12 AM
Solid WOrk bro! great consistancy

TheBrewerman
03-12-2010, 04:07 PM
3/5/10

Hours Slept: 7
Sleep Quality: 4.5/5
Waking Mood: 3/5
Energy Level: 3/5

Walk to gym
HIIT- Stationary Row
5 min warm up gear 4
20 min HIIT
40 sec on, 1 min recover
5000m, 2:20/500m
Gear 6 first 20 min, Gear 6 second 10 min
Last set- sprinted from 23:20 to 24:20

Training: 6.5

Nutrition: 1/3
Sleep: 1/3
Recovery Modalities: 1/1
Stress: 2/3

Recovery: 5/10

Overall: -1.5

Nutrition

Calories: 2,628
Fat: 112.7g 39%
Carbs: 237.5g 37%
Protein: 156.6g 24%

TheBrewerman
03-12-2010, 04:08 PM
3/6/10

Hours Slept: 7
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3/5

No training

Training: 4/10

Nutrition: 3/3
Sleep: 1/3
Recovery Modalities: 1/1
Stress: 2/3

Recovery: 7/10

Overall: +3

Nutrition

Calories 3,378
Fat: 113.5g 30%
Carbs: 278.5g 33%
Protein: 309.7g 37%

Weekly Totals for 2/28/10 to 3/6/10

Overall: 0

TheBrewerman
03-12-2010, 04:13 PM
3/7/10

Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 3.5/5
Energy Level: 3/5

No training

Training: 4/10

Nutrition: 2/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 6/10

Overall: +2

Nutrition

Calories: 3,010
Fat: 172.0g 51%
Carbs: 111.0g 15%
Protein: 267.0g 35%

3/8/10

Hours Slept: 7
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3/5

No training

Training: 4/10

Nutrition: 1/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 6/10

Overall: +0

Nutrition

Calories: 2,880
Fat: 133.9g 42%
Carbs: 184.7g 26%
Protein: 236.4g 33%

TheBrewerman
03-12-2010, 04:18 PM
3/9/10

Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 3.5/5
Energy Level: 3/5

BB Bench (45x12 60x6 80x5 105x3 120x1 135x1) 150x5 155x5 155x4.5 2 3 min rest between sets
1 1/2 min rest
Incline Flyes 25x10 25x12 1 min rest between sets
2 1/2 min set-up
Military Press 80x6 80x6 80x6 1 1/2 min rest between sets
1 1/2 min rest
Tricep Pushdowns (Rope) 50x10 50x10 1 min rest between sets
1 min rest
Decline Crunches 20x10 20x10 20x10 1 min rest between sets

Training: 8/10

Nutrition: 2/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 7/10

Overall: -1

Nutrition

Calories: 3,412
Fat: 165.0g 44%
Carbs: 150.0g 18%
Protein: 328.2g 39%

3/10/10

Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3/5

Treadmill
10 min 4.0 MPH 4.0% gradient
10 min 4.0 MPH 5.0% gradient
10 min 4.0 MPH 6.0% gradient
2 miles total
524 ft climbed

Training: 5/10

Nutrition: 1/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 6/10

Overall: +1

Nutrition

Calories: 2,912
Fat: 150.1g 46%
Carbs: 99.6g 14%
Protein: 290.2g 40%

DOA
03-12-2010, 04:24 PM
Dude you have a spectacular diet!! What are your goals?

TheBrewerman
03-12-2010, 04:26 PM
3/11/10

Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3.5/5

light dynamic stretching
walk to gym
Pull-Ups (Body Weight 163.2lbs) BWx8 BWx5 BWx4 1 1/2 min rest between sets
1 1/2 min set up, 30 sec rest
BB Rows 105x6 105x6 110x6 110x6 1 1/2 min rest between sets
1 min rest
BB Curls 60x10 70x10 1 min rest
1 1/2 min set up, 1 1/2min rest
Box Squats (45x12 805x6 110x5 135x3 155x1 175x1) 190x10 195x10 3 min rest
11 fucking minute wait..
Deadlifts 255x10

Training: 8.5/10

Nutrition: 1.5/3
Sleep: 2/3
Recovery Modalities: 1/1
Stress: 3/3

Recovery: 7.5/10

Overall: -1

Nutrition

Calories: 2,888
Fat: 151.5g 51%
Carbs: 92.1g 14%
Protein: 234.6g 35%

TheBrewerman
03-12-2010, 04:32 PM
I was woken up this morning by an unbearable pain in my balls- the right testicle hut like fuck and was swollen and did not feel right. I could not lay on either side or put any pressure on it, and I was in so much pain I thought I was going to puke. My girlfriend convinced me to go to the ER, and it turns out I had testicular torsion in my right testicle. Luckily she got me to go- there's a 4-6 window you have and if the problem is not solved your testicle dies from lack of blood flow and they have to remove it. There was nothing I did to cause this- apparently, as they explained it to me, I am just genetically more prone to this than normal people (another fucking reason I HATE my genetics). It wasn't an extreme case and the urologist was able to manually work it back to normal (which hurt like FUCK). I did not have to have surgery today, but I was told if I do not get the surgery it is likely this will happen again later in my life. This was the worst pain I have ever been in, and I'd like to keep both my nads, so as soon as I drive back home today we are scheduling the surgery for sometime next week. The recovery from it should not be too bad, but I'm not sure how soon after it I will be able to lift. Right now I'm just glad I have a thoughtful ladyfriend by my side (thank God she decided to stay over last night) who saved my right testicle from certain doom, and I can still have kids one day.

Dude you have a spectacular diet!! What are your goals?

Haha, thank ya, but my diet has been horrible this week actually, by my standards. Midterms were fucking brutal and I have been craving sweets badly, plus my family came down Saturday and my mom dropped off brownies, girl scout cookies, etc., which is why my carb numbers were higher.

My goal is to recomp- lose my belly fat and gain some muscle, and most importantly, get stronger. I want to be able to move weights and I'm aware that size comes with strength. I've always been skinny fat and I'm trying to get past that

TheBrewerman
03-13-2010, 11:48 AM
3/12/10

Hours Slept: 4
Sleep Quality: 1/3
Waking Mood: 1/5
Energy Level: 2/5

No training for obvious reasons

Training: 4/10

Nutrition: 1.5/3
Sleep: 0/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 3.5/10

Overall: -0.5

Like I said in my previous post, I woke up around 2 am with pain in my testicles. The girlfriend convinced me around 5am to go to the ER and they diagnosed me with testicular torsion. They managed to..manually work out...the problem, but I do need to have surgery this week unless I want to live at risk for it happening again- and I am NOT going through that pain again.

Needless to say my focus today was not on training or recovery. I got no sleep, didn't stretch, didn't eat too well, but I could care less- I'm just thankful to have two balls right now.

DOA
03-13-2010, 11:53 AM
Hope all goes well man, I'm pulling for you

TheBrewerman
03-13-2010, 03:45 PM
Next supplement/vitamin batch should look something like this

1. Protein- ON Casein, NSI Whey Protein Complex
2. Fish Oil- Twinlabs Cod Liver Oil (Mint)
3. NSI CoQ10 (100 mg capsules)
4. NSI L-Glutamine Powder (2.2 lbs)
5. NSI BCAA Powder (2:1:1 ratio- I can't find the 4:1:1 ratio anywhere other than TP)
6. Universal ZMA Pro
7. NOW ADAM Multivitamin
8. NSI Calcium, Magnesium, Zinc
9. NSI Glucosamine Sulfate (bad joints)
10. Supplement Direct Taurine
11. Vitamin C (cheapest I can find, probably NSI or NOW)
12. NOW Dextrose (does this even count as a supplement? ha)
13. Vitamin D
14. Vitamin E
15. Potassium

Nothing too excessive, the vitamins are all pretty cheap. I'm interested in seeing the effect glutamine will have on my recovery and my GI tract. Glutamine and CoQ10 are the two supps I'm adding. I'm switching to NSI's whey since it contains no artificial sweeteners.

Hope all goes well man, I'm pulling for you

Thanks man. I'm pretty not comfortable with the thought of surgery on my balls but I'd rather not have one die on me.

TheBrewerman
03-14-2010, 11:56 PM
3/13/10

Hours Slept: 8ish
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 3.5/5

No training...John Mayer concert

Training: 4/10

Nutrition: 1/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 6/10

Overall: +2

Nutrition
Calories: 3,409
Fat: 171.6g 45%
Carbs: 199.5g 23%
Protein: 260.9g 31%


Overall Week Totals for 3/7/10-3/13/10

Training/Recovery

Total Training Score: 37.5/70

Total Recovery Score: 40

Total Weekly Score: +2.5

Comments

Midterms were this week, and it totally wrecked my recovery/stress levels, and I didn't get in much cardio this week. The whole testicle thing was kind of fucked up too. I'm back home for spring break which means my diet will probably take a hit, but I sleep better here so that's a plus.

TheBrewerman
03-14-2010, 11:59 PM
3/14/10

Hours Slept: 6 or so..damn daylight savings
Sleep Quality: 5/5
Waking Mood: 2/5
Energy Level: 2.5/5

No training..walked around an outlet mall all day

Training: 4.5/10

Nutrition: 1/3
Sleep: 0.5/3 (nice nap in the car)
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 3.5/10

Overall: -1

Nutrition

Calories: 3,214
Fat: 179.1g 50%
Carbs: 122.6g 15%
Protein: 271.2g 35%

DOA
03-15-2010, 12:00 AM
How is the testicle issue going? Do you have to do anything to it to like prep for you surgery?

TheBrewerman
03-15-2010, 12:11 AM
How is the testicle issue going? Do you have to do anything to it to like prep for you surgery?

I hope not, nothing that I'm aware of. I'm trying to get in at the doctor tomorrow or Tuesday and I'll learn more then. From what they told me in the ER Friday morning, it seems to be a fairly simple procedure- I'm just nervous as FUCK.

TheBrewerman
03-16-2010, 02:01 AM
3/15/10

Hours Slept: 8 1/2
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3.5/5

BB Bench (45x12 60x6 80x5 105x3 120x1 135x1) 150x5 155x5 155x5 2 3 min rest between sets
1 1/2 min rest
Incline Flyes 25x12 25x12 1 min rest between sets
2 min set up, 1 min rest
Military Press 80x6 80x6 85x6 1 1/2 min rest between sets
1 min set up/rest
Tricep Pushdowns (Rope) 50x10 55x10 1 min rest between sets
1 min rest
Decline Crunches 20x10 20x10 20x10 1 min rest between sets

Training: 7.5/10

Nutrition: 3/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 7/10

Overall: -0.5

Nutrition

Calories: 2,809
Fat: 150.0g 49%
Carbs: 93.0g 13%
Protein: 264.0g 38%

Comments

Very surprised and rather happy with how today's workout went. As the green numbers indicate I improved on 4 of the 5 lifts in either reps or weight- which is VERY surprising given the events of the past few days and how much I thought it would affect my recovery. I got some good sleep in last night though and that helped.

My stress levels are likely to be up this week. I might skip lifting Thursday depending on surgery/if the doctor advises me to stay away from it.

I'm very happy with the way this routine has worked for me so far...other than the fact I just realized bench press is supposed to be 6-8 reps and I've been doing 5...oops.

TheBrewerman
03-17-2010, 01:54 AM
3/16/10

Hours Slept: 8
Sleep Quality: 5/5
Waking Mood: 3.5/5
Energy Level: 4/5

Treadmill
10 min 4.0% incline 4.0 MPH
10 min 5.0% incline 4.0 MPH
20 min 6.0% incline 4.0 MPH
40 min total, 2.66 miles

Training: 5/10

Nutrition: 2.5/3 (too much protein powder, something I'm keeping a closer eye on)
Sleep: 3/3
Recovery Modalities: 0/1
Stress: 1/3 (relationship issues)

Recovery: 6.5/10

Overall: +1.5

Nutrition

Calories: 2,452
Fat: 141.0g 52%
Carbs: 31.0g 5%
Protein: 266.0g 43%

Comments

Today was heading towards a great recovery day until my stress levels were shot through the roof.

I left my foam roller at school so none of that until Sunday

TheBrewerman
03-18-2010, 03:33 PM
3/17/10

Hours Slept: woken up after 6, went back to sleep for another hour or so..about 7 1/2
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3.5/5

Treadmill
10 min 4.0 MPH 4.0% incline
10 min 4.0 MPH 5.0% incline
10 min 4.0 MPH 6.0% incline
2.00 miles, 30.03 minutes total



Training: 4.5/10

Nutrition: 2/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 6/10

Overall: +1.5

Nutrition

Calories: 2,409
Fat: 133.5g 49%
Carbs: 41.0g 7%
Protein: 266.1g 44%

TheBrewerman
03-19-2010, 01:13 AM
3/18/10

Hours Slept: about 8
Sleep Quality: 4/5
Waking Mood: 3.5/5
Energy Level: 3.5/5

No training

Training: 4/10

Nutrition: 1/3 (chicken wings and not enough water for the loss)
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 6/10

Overall: +2

Nutrition

Calories: 4,005
Fat: 231.1g 52%
Carbs: 110.5g 10%
Protein: 364.5g 38%

Comments

Went WAY over on calories, especially since I didn't work out today. But chicken wings are a staple for watching UK games with my dad, and I'm enjoying the time with him over spring break, so I think it was worth it to break diet for a day since I won't be home again until May.

I fucking love March Madness, all I did was watch basketball all day. Great vacation- no stress

TheBrewerman
03-20-2010, 01:30 AM
3/19/10

Hours Slept: about 8
Sleep Quality: 3.5/5
Waking Mood: 4/5
Energy Level: 3.5/5

Treadmill
10 min 4.0 MPH 4.0% incline
10 min 4.0 MPH 5.0% incline
20 min 4.0 MPH 6.0% incline
40 min 2.66 miles total

Training: 5/10

Nutrition: 1/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 6/10

Overall: +1

Nutrition

Calories: 3,241
Fat: 122.2g 35%
Carbs: 290.2g 37%
Protein: 224.3g 29%

Comments

Packing now and leaving for Lexington in the morning. Can't wait to be back

TheBrewerman
03-22-2010, 12:23 AM
3/20/10

Hours Slept: 7
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 3.5/5

No training

Training: 4/10

Nutrition: 1/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 5/10

Overall: +1

Weekly Totals for 3/14/10 to 3/20/10

Total Training: 34.5/70

Total Recovery: 42/70

Total: +7.5 overall

TheBrewerman
03-22-2010, 12:26 AM
3/21/10

Hours Slept: 6
Sleep Quality: 5/5
Waking Mood: 3/5
Energy Level 2/5

No training, I didn't know the gym closed at 4 today and I got there too late


Training: 6/10

Nutrition: 2/3
Sleep: 0/3
Recovery Modalities: 1/1
Stress: 3/3

Recovery: 6/10

Overall: 0

Nutrition

Calories: 2,694
Fat: 186.7g 60%
Carbs: 33.7g 5%
Protein: 244.2g 35%

TheBrewerman
03-22-2010, 11:33 PM
3/22/10

Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 4/5

walk to gym
BB Bench (45x12 60x6 80x5 105x3 120x1 135x1) 155x5 155x5 155x5 3 min rest between sets
1 min rest
Incline Flyes 30x10 30x12 1 min rest between sets
2 min set up, 1 min rest
Military Press 80x6 85x4 85x4 1 1/2 min rest between sets
1 min set up/rest
Tricep Pushdowns (Rope) 50x10 55x10 1 min rest between sets
1 min rest
Decline Crunches 20x10 20x10 25x10 1 min rest between sets

Training: 8.5/10

Nutrition: 2.5/3
Sleep: 2/3
Recovery Modalities: 1/1
Stress: 3/3

Recovery: 8.5/10

Overall: 0

Nutrition

Calories:3,163
Fat: 176.2g 50%
Carbs: 141.6g 17%
Protein: 261.7g 33%

Comments

I got greedy trying to increase my military press after moving the weight up on both bench and incline flyes- dumb move. But I managed to raise weight on 4/6 exercises- I'm very happy with today's lifting. My supplement shipment should come in tomorrow- I'll have a schedule of what I'm taking and when I'm taking it posted soon- advice/comments are welcome

TheBrewerman
03-23-2010, 11:56 AM
Supplements/Vitamins

Optimum Nutrition Casein- no more than 1-2 scoops daily (24g protein/serving)
NSI Whey Protein Complex- no more than 1-2 scoops daily (22g protein/serving)
NOW ADAM Multivitamin- two capsules daily, 1 morning, 1 afternoon
NSI Calcium/Magnesium/Zinc- 3 capsules daily, morning/afternoon/evening (1 serving daily)
Twinlab Cod Liver Oil- 3 tablespoons daily (1 with morning protein shake, 1 with afternoon shake, 1 tablespoon at night)
NSI Vitamin C- 2g daily, 1g morning 1 g afternoon (currently taking 4-5g due to cold symptoms)
Kroger Vitamin D- 1 capsule (2,000IU strength) daily
NatureMade Vitamin E- 1 capsule (200IU) daily
Kroger Potassium- 1 capsule (99mg) daily (probably going to up to 3 capsules)
NSI ZMA Ultra- 3 capsules (1 serving) before bed
NSI Glucosamine Sulfate- 2 capsules daily, 1 morning 1 afternoon (1 serving daily)
Supplement Direct Taurine- 3g 3x times daily with 5g glutamine on an empty stomach/20 min before meals
NSI L-Glutamine- 5g 3x times daily with 3g taurine on an empty stomach/at least 20 min before meals
NSI CoQ10- 1 100mg capsule daily
NSI BCAA's- 30g during lifting

Any advice/suggestions are welcome and appreciated.

TheBrewerman
03-24-2010, 12:49 AM
3/23/10

Hours Slept: about 8 (+2)
Sleep Quality: 2/5 (-1)
Waking Mood: 3/5
Energy Level: 3/5

walk to gym
HIIT- stationary row
5 min warm up, gear 4
20 min HIIT- 40 second sprint, 1 min catch my breath
4944m rowed total

Training: 7/10

Nutrition: 3/3
Sleep: 1/3
Recovery Modalities: 1/1
Stress: 2.5/3

Recovery: 7.5/10

Overall: +0.5

Nutrition

Calories: 2,918
Fat: 179.2g 54%
Carbs: 72.8g 10%
Protein: 264.5g 36%

Comments

Ate some extra carbs after HIIT- I read in a post the other day about HIIT and TCD- do the two not go together?

TheBrewerman
03-25-2010, 11:58 AM
3/24/10

Hours Slept: about 8
Sleep Quality: 2.5/5
Waking Mood: 3/5
Energy Level: 3.5/5

Treadmill
30 min, 6.0% incline, 4.0MPH
2.0 miles total, 630 ft climbed


Training: 5/10

Nutrition: 1.5/3
Sleep: 1.5/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 5/10

Overall: 0

Nutrition

Calories: 3,066
Fat: 150.4g 44%
Carbs: 127.7g 17%
Protein: 299.8g 39%

Comments

I do not know how accurate the nutrition numbers are- I went out to eat and had to make my best guess on how to enter the meal. My cough is going away but my throat still gets dry at night and the coughing wakes me up which is why my sleep has suffered lately.

TheBrewerman
03-28-2010, 01:30 PM
3/25/10

Hours Slept: 8 1/2
Sleep Quality: 3/5
Waking Mood: 3.5/5
Energy Level: 3.5/5

walk to gym
Pull Ups (BW 159.8lbs) BWx9 BWx5 BWx5 1 1/2 min rest between sets
2 min setup/rest
BB Rows 110x6 110x6 110x6 1 1/2 min rest between sets
1 min rest
BB Curls 60x10 70x10 1 min rest between sets
2 min rest, 2 min set up
Box Squats (45x12 80x6 110x5 135x3 155x1 175x1) 195x10 195x8 3 min rest between sets
2 min wait, 1 min set up, 2 min rest
Deadlifts 255x10

Training: 8.5/10

Nutrition: 2/3
Sleep: 2.5/3
Recovery Modalities: 1/1
Stress: 3/3

Recovery 8.5/10

Overall: 0

TheBrewerman
03-28-2010, 01:34 PM
3/26/10

Hours Slept: 7
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3/5

No training

Training: 4/10

Nutrition: 0/3
Sleep: 1.5/3
Recovery Modalities: 0/1
Stress: 1.5/3

Recovery: 3/10

Overall: -1

3/27/10

Hours Slept: 8 1/2
Sleep Quality: 5/5
Waking Mood: 2/5
Energy Level: 3/5

No training

Training: 4/10

Nutrition: 1/3
Sleep: 3/3
Recovery Modalities: 0/1
Stress: 0/3

Recovery: 4/10

Overall: 0

Overall Week: -0.5

Comments

Relationship stress, Kentucky lost, fuck this weekend. Never been happier for a deload week as I am now

spudski1363
03-28-2010, 05:22 PM
[QUOTE=TheBrewerman;321773]3/24/10

Hours Slept: about 8
Sleep Quality: 2.5/5
Waking Mood: 3/5
Energy Level: 3.5/5

Treadmill
30 min, 6.0% incline, 4.0MPH
2.0 miles total, 630 ft climbed

+ sex

[QUOTE]

I love that +sex i am sure your ol lady really enjoys you posting that LOL:jump:

TheBrewerman
03-29-2010, 12:32 AM
3/28/10

Hours Slept: 8 or so?
Sleep Quality: 3/5
Waking Mood: 3/5
Energy Level: 3/5

No training

Training: 4/10

Nutrition: 2/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 0/1

Recovery: 4/10

Overall: 0

Nutrition

Calories: 2,526
Fat: 163.8g 56%
Carbs: 49.0g 7%
Protein: 242.0g 37%

TheBrewerman
03-30-2010, 12:02 AM
3/29/10

Hours Slept: 8? 9? I overslept :(
Sleep Quality: 4/5
Waking Mood: 1/5
Energy Level: 3/5

Treadmill
40 min
6.0% incline
4.0MPH
2.66 miles, 842 ft climbed

Training: 5/10

Nutrition: 2/3 (no veggies!)
Sleep: 2.5/3
Recovery Modalities: 1/1
Stress: 1/3

Recovery: 6.5/10

Overall: +1.5

Nutrition

Calories: 2,636
Fat: 175.0g 59%
Carbs: 35.0g 5%
Protein: 242.0g 36%

Comments

Well....I didn't get dumped like I was expecting, but it was still a pretty shitty day. Very humbling, though. I've got a lot to work on.

TheBrewerman
03-30-2010, 11:08 PM
3/30/10

Hours Slept: 7, 7 1/2 or so
Sleep Quality: 3/5
Waking Mood: 2/5
Energy Level: 3/5

Treadmill
40 min
6.0% incline
4.0MPH
2.66 miles, 842 ft climbed

Training: 5/10

Nutrition: 2.5/3 (had pizza in class)
Sleep: 1.5/3
Recovery Modalities: 0/1
Stress: 1/3

Recovery: 5/10

Overall: 0

Nutrition

Calories: 2,829
Fat: 161.5g 51%
Carbs: 84.6g 12%
Protein: 256.0g 37%

TheBrewerman
03-31-2010, 11:55 PM
3/31/10

Hours Slept: 6? 7?
Sleep Quality: 3/5
Waking Mood: 1/5
Energy Level: 2.5/5

No training

Training: 4/10

Nutrition: 2/3
Sleep: 1/3 (I napped)
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 5/10

Overall: +1

Nutrition

Calories: 3,029
Fat: 171.1g 50%
Carbs: 113.7g 15%
Protein: 269.1g 35%

Comments

Slept like shit last night. I went to bed early but couldn't fall asleep, and my sinuses flared up on me during the night and I couldn't fall back asleep. I didn't do any cardio just to give myself a break, my body needed it, I felt sick most of the day- could be allergies or could be something worse.

On a better note, things are better with the woman now- I should sleep better tonight. Also the weight/fat is coming off- I have had to wear my belt a notch or two higher or my jeans sag pretty badly on me. I might have lost a tad bit of muscle this week, I've been stressed out and it's fucked up my eating habits, but overall it's going well.

TheBrewerman
04-02-2010, 12:17 AM
4/1/10

Hours Slept: 6 1/2
Sleep Quality: 5/5
Waking Mood: 3/5
Energy Level: 3/5

Treadmill
30 min
6.0% incline
4.0 MPH
2.00 miles 630 ft climbed

+ broomball

Training: 6.5/10

Nutrition: 3/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 1.5/3

Recovery: 5.5/10

Overall: -1

Nutrition

Calories: 2,902
Fat: 175.1g 54%
Carbs: 36.0g 5%
Protein: 301.1g 41%

TheBrewerman
04-04-2010, 09:58 PM
4/2/10

Hours Slept: 7?
Sleep Quality: 3/5
Waking Mood: 2/5
Energy Level: 3/5

No training

Training: 4/10

Nutrition: 1/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 0/3

Recovery: 2/10

Overall: -2

Nutrition

Calories: 2,671
Fat: 109.7g 36%
Carbs: 231.9g 34%
Protein: 186.2g 27%

Comments

Girlfriend broke up with me. Needless to say it was not a good day

4/3/10

Hours Slept: 7 1/2
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3/5

No training

Training: 4/10

Nutrition: 1.5/3
Sleep: 1.5/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 5/10

Overall: +1

Nutrition

Calories: 3,028
Fat: 121.1g 36%
Carbs: 253.4g 33%
Protein: 236.2g 31%

Week Overall: +0.5

Comments

Absolutely fucking shitty week. Couldn't sleep at all. Almost made myself sick from stress. Once we broke up though I was surprised at how ok I felt. I can't tell if it'll be permanent or not- I'd love for us to get back together, and if not I'll be ok.

DOA
04-04-2010, 10:24 PM
Too bad bout the breakup sorry to hear bud :(

TheBrewerman
04-09-2010, 07:05 PM
Too bad bout the breakup sorry to hear bud :(

Thanks man. It's been rough. She texted me the day after, and Monday, and Facebook chatted me briefly on Monday and that's been it. I haven't seen her face-to-face in a week. Not even in between classes. She asked for space and I'm respecting that. It sucks big time.

Along with all the personal issues, I had a physiology test Wednesday (which I absolutely bombed) and an organic II test yesterday and trying to study this week on top of everything else that was going on- it just sucked. I didn't eat enough. I didn't lift Thursday because my body is exhausted. I know when I need a rest. Things start back up again Monday

TheBrewerman
04-14-2010, 05:04 PM
4/11/10

Hours Slept: 4-5
Sleep Quality: 4/5
Waking Mood: 2/5
Energy Level: 3/5

Treadmill
40 min, 6.0% incline, 4.0MPH, 2.66 miles, 842 ft climbed

Training: 5/10

Nutrition: 2.5/3
Sleep: 0/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 4.5/10

Overall: -0.5

DOA
04-14-2010, 05:04 PM
Did you have your surgery yet?

TheBrewerman
04-14-2010, 05:08 PM
4/12/10


Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 3.5/5
Energy Level: 3.5/5

walk to gym
BB Bench (45x12 55x6 80x5 100x3 115x1 125x1) 140x6 140x6 140x6 3 min rest between sets
1 1/2 min rest
Incline Flyes 25x12 25x12 1 min rest between sets
2 min set up/rest
Military Press 65x6 65x6 70x6 1 1/2 min rest between sets
1 min rest
Tricep Pushdown (straight bar) 50x10 55x10 1 min rest between sets
1 min rest
Decline Crunches 25x10 25x10 25x10 1 min rest between sets

Training: 8/10

Nutrition: 2.5/3 (too many carbs)
Sleep: 2/3
Recovery Modalities: 1/1
Stress: 2/3

Recovery: 7.5/10

Overall: -0.5

TheBrewerman
04-14-2010, 11:10 PM
Did you have your surgery yet?

Nope. May 12th

4/13/10

Hours Slept: 7?
Sleep Quality: 3/5
Waking Mood: 3/5
Energy Level: 3/5

Treadmill
40 min, 6.0% incline, 4.0MPH, 2.66 miles, 842 ft climbed

Training: 5/10

Nutrition: 3/3
Sleep: 1/3
Recovery Modalities: 1/1
Stress: 2/3

Recovery: 7/10

Overall: +2

TheBrewerman
04-14-2010, 11:13 PM
4/14/10

Hours Slept: 7?
Sleep Quality: 3/5
Waking Mood: 4/5
Energy Level: 3/5

Treadmill
40 min, 6.0% incline, 4.0MPH, 2.66 miles, 841 ft climbed

Training: 5/10

Nutrition: 3/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 2.5/3

Recovery: 6.5/10

Overall: +1.5

Nutrition

Calories: 3,040
Fat: 181.5g 53%
Carbs: 66.4g 9%
Protein: 291.8g 38%

Comments

I have not been sleeping well lately

TheBrewerman
05-03-2010, 10:27 PM
Unfortunately I am currently on training hiatus. I have not been able to sleep well lately and it simply makes training not worth it- I just don't have the energy to progress. My body has simply been exhausted. Finals are this week and on top of that our house flooded and I've had to relocate to my friends apartment. Surgery is next Wednesday which will also put me out of physical training for at least one, likely two weeks. Not exactly the spring I had in mine, but that is life, nothing goes to plan.

On a positive note, April was arguably the best month of my life. I have never smiled more. Absolutely the most fun I have had in awhile and I would not change a thing (even if it meant my training suffered- memories cannot be replaced). Mentally I am on a whole other level- physically I might be suffering, but mentally and spiritually I am further along than I believe I ever have been.

DOA
05-03-2010, 10:47 PM
Nice too you back. For me April was the most mentally tough life but I was setting good prs in the gym lol

TheBrewerman
05-10-2010, 02:11 AM
Nice too you back. For me April was the most mentally tough life but I was setting good prs in the gym lol

It was emotionally draining with the relationship issues, fraternity issues, and finals week. It was also a shitload of fun and exactly the break I needed- although with it getting warmer out the timing was terrible haha, I look like shit now

TheBrewerman
05-12-2010, 05:03 PM
Surgery went just fine, other than this nut cast I have to wear that makes me walk like a chick with some major FUPA. I'm probably out of commission for physical activity for a week :( which sucks because this past month made me fat

TheBrewerman
05-24-2010, 12:21 AM
miss me? all three of you that read this? ha

5/23/2010

Hours Slept: 6 1/2
Sleep Quality: 3/5
Waking Mood: 4/5
Energy Level: 2.5/5
Morning temperature (10:42am): 96.8 F
Afternoon temperature (4:32om): 98.9 F

No training. Cleaned up around the fraternity house, nothing backbreaking

Training: 4.5/10

Nutrition: 2/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 5/10

Overall: +0.5

Nutrition
Calories: 3,578
Fat: 232.0g (56%)
Carbs: 129.0g (14%)
Protein: 283.0g (30%)

Comments

Still feel hungry as I type this even though my calories (and carbs) were high. Didn't end up doing cardio today which will not become a bad habit- roommate had to work and she didn't get back til 11:30pm, and I'm trying to get some sleep tonight. Lifting tomorrow- we'll see how this goes, I'm hoping my strength (or lack of) isn't completely embarrassing. Got some sun today and I don't look as bad as I thought I had gotten- big plus.

As for the nuts..slightly concerned because they hurt from laying on my stomach tanning/sitting on the couch studying. Not a good sign, and this is partly why I didn't take my 40-minute walk today- sort of a precaution. Wednesday is my "freedom" day- doctor said to wait 2-3 weeks to do anything physical or sexual- finally I can stop turning girls (and myself- I can't even jerk it til then) down :D I will never take my junk for granted again.

This time off has been pretty nice. I've learned a lot about myself, the people around me, how I interact with my surroundings, how I view myself, how others view me, the things I'm capable of, the mental things that have been holding me back, what truly motivates me, the list goes on and on. All in all I am tired of taking life for granted and never being satisfied with what I have, always looking for the negative in the situation. I have had more fun these past 4-6 weeks than I have in a long time. I smile more and more everyday and my confidence grows each time. Self-confidence is something I have struggled with my entire life and for the first time I can safely say, without lying to you or myself, that it is finally starting to fade away for good.

No more beta bullshit. I'm ready to dominate

DOA
05-24-2010, 12:37 AM
Nice to have you back man

TheBrewerman
05-25-2010, 12:38 AM
Nice to have you back man

Thanks chief

5/24/10

Hours Slept: 7-8
Sleep Quality: 3/5
Waking Mood: 3/5
Energy Level: 3.5/5
Morning Temp: 94.8 F
Afternoon Temp: forgot to get it

treadmill 3.0MPH warmup
BB Bench (45x12 55x6 75x5 95x3 110x1 120x1) 135x6 135x6 140x6 3 min rest between sets
1 min rest
Incline Flyes 20x12 20x12 1 min rest between sets
2 min set up/rest
Military Press 65x6 65x6 70x6 1 1/2 min rest
2 min rest
Tricep Pushdown (straight bar) 50x10 55x10 1 min rest
2 min wait/rest
Decline Crunches 20x10 20x10 20x10 1 min rest

Training: 8/10

Nutrition: 3/3
Sleep: 1.5/3
Recovery Modalities: 0/1
Stress: 2.5/3

Recovery: 6/10

Overall: -2

Nutrition

Calories: 3,984
Fat: 212.8g (47%)
Carbs: 145.3g (14%)
Protein: 388.2g (38%)

Comments

The morning temperature worries me, I have horrible time management skills, and I am still waking up around 8 every morning to piss. But I wasn't as weak as I thought I would be (although I am still pretty damn weak)

TheBrewerman
05-26-2010, 12:58 AM
5/25/10

Hours Slept: 7 or so
Sleep Quality: 3/5
Waking Mood: 4/5
Energy Level: 3.5/5
Morning temperature- 97.5 F (guess- I forgot to write this down)
Afternoon temperature- 98.2 F

No training

Training: 4/10

Nutrition: 3/3
Sleep: 1.5/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 5.5/10

Overall: +1.5

Nutrition
Calories: 3,207
Fat: 209.5g (57%)
Carbs: 51.6g (6%)
Protein: 310.1g (37%)

Comments

No cardio...I know, I said it wouldn't be a habit. I am sunburnt as shit, itchy as hell and it drives me crazy and sweating would probably have driven me over the edge today so I avoided walking...again. I have a microbiology test Thursday morning and studying takes up most of my time so I'm not sure if I'll get to it tomorrow, but I am avoiding the sun for a few days.

I haven't been able to sleep more than 6-7 continuous hours and it's becoming a huge problem. No matter what time I cut off fluids at night I have to piss in the morning and it wakes me up. No doctor will listen to me when I say I have a problem

TheBrewerman
05-27-2010, 12:02 AM
5/26/10

Hours Slept: about 7 (woke up at 8 to piss, sort of fell back asleep til 10:40)
Sleep Quality: 3/5
Waking Mood: 3/5
Energy Level: 3/5
Morning Temp: 98.2 F (10:45 am)
Afternoon Temp: 98.6 F (7 pm...more evening than afternoon but whatever)

No training

Training: 4/10

Nutrition: 3/3
Sleep: 1.5/3
Recovery Modalities: 0/1
Stress: 1.5/3

Recovery: 6/10

Overall: +2

Nutrition

Calories: 3,347
Fat: 210.5g (55%)
Carbs: 52.6g (6%)
Protein: 338.1g (39%)

Comments

Microbiology test in the morning, literally have done nothing but study all day (and I still don't know shit). My shitty sleeping patterns are really starting to piss me off

TheBrewerman
06-03-2010, 11:49 AM
Thursday 5/27/10

Hours Slept: 3 or 4
Sleep Quality: 1/5
Waking Mood: 1/5
Energy Level: 2/5

No training

Training: 4/10

Nutrition: 1/3
Sleep: 0.5/3 (took a nice nap)
Recovery Modalities: 0/1
Stress: 1.5/3

Recovery: 3/10

Overall: -1

Comments

Couldn't sleep because my sunburn itched so badly and I had a test at 7am. Skipped training because it would have been a waste.

Friday 5/28/10

Hours Slept: 6/7
Sleep Quality: 3/5
Waking Mood: 3/5
Energy Level: 4/5

Treadmill
30 min 4.0 MPH 6.0% incline 2.00 miles

Training: 5/10

Nutrition: 2/3
Sleep: 1/3
Recovery Modalities: 1/1
Stress: 2/3

Recovery: 6/10

Overall: +1

Saturday 5/29/10

Hours Slept: 7 1/2
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3/5

Treadmill
30 min 4.0 MPH 6.0% incline 2.00 miles

Training: 5/10

Nutrition: 1/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 6/10

Overall: +1

Overall score for 5/23/10 to 5/29/10: +3

TheBrewerman
06-03-2010, 11:54 AM
Sunday 5/30/10

Hours Slept: 6
Sleep Quality: 5/5
Waking Mood: 3/5
Energy Level: 3/5

No training

Training: 4/10

Nutrition: 2/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 6/10

Overall: +2

Monday 5/31/10

Hours Slept: 6 ish
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3/5

Treadmill
40 min 4.0 MPH 6.0% incline 2.66 miles

Training: 5/10

Nutrition: 1/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 5/10

Overall: 0

Comments

Couldn't lift because the gyms were closed for Memorial day

TheBrewerman
06-03-2010, 11:58 AM
Tuesday 6/1/10

Hours Slept: 6ish
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3/5

Treadmill 3.0 MPH 5 min warm up
BB Bench (45x12 55x6 80x5 100x3 115x1 130x1) 140x6 140x6 140x6 3 min rest between sets
1 1/2 min rest
Incline Flyes 20x12 20x12 1 min rest between sets
3 min set up/rest
Military Press 70x6 70x6 75x6 1 1/2 min rest between sets
1 min rest
Tricep Pushdown (straight bar) 50x10 55x10 1 min rest
1 min rest
Decline Crunches 20x10 20x10 25x10 1 min rest

Training: 8/10

Nutrition: 1/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 5/10

Overall: -3

Wednesday 6/2/10

Hours Slept: 6
Sleep Quality: 4/5
Waking Mood: 2/5
Energy Level: 3/5

Treadmill
40 min 4.0 MPH 6.0% incline 2.66 miles

Training: 5/10

Nutrition: 2/3
Sleep: 1/3
Recovery Modalities: 1/1
Stress: 3/3

Recovery: 7/10

Overall: +2

TheBrewerman
06-09-2010, 02:53 PM
Thursday 6/3/10

Hours Slept: 8ish
Sleep Quality: 2.5/5
Waking Mood: 3.5/5
Energy Level: 3.5/5
Morning Temperature- 97.9F (10:54 am)

Treadmill 4.0 MPH 6.0% incline 5 min warm up
Pull Ups (BW 165lbs) BWx7 BWx3 BWx3 1 1/2 min rest between sets
2 1/2 min rest
BB Rows 100x6 100x6 105x6 1 1/2 min rest between sets
1 1/2 min rest
BB Curls 60x10 60x10
5 min set up/rest
Box Squats (45x10 85x10 115x5 135x3) 155x10 155x10 3 min rest between sets
7 1/2 min wait/set up
Deadlifts 185x10 way too easy

Training: 9/10

Nutrition: 2/3
Sleep: 2/3
Recovery Modalities: 1/1
Stress: 3/3

Recovery: 8/10

Overall: -1

TheBrewerman
06-09-2010, 02:57 PM
Friday 6/4/10

Hours Slept: 6/7
Sleep Quality: 3/5
Waking Mood: 3/5
Energy Level: 3/5

No training

Training: 4/10

Nutrition: 1/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 5/10

Overall: +1

Saturday 6/5/10

Hours Slept: 7ish
Sleep Quality: 3/5
Waking Mood: 3/5
Energy Level: 3.5/5

No training

Training: 4/10

Nutrition: 2/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 6/10

Overall: +2

Week score for 5/30/10 to 6/5/10: +3

TheBrewerman
06-09-2010, 03:16 PM
Sunday 6/6/10

Hours Slept: 7ish
Sleep Quality: 3/5
Waking Mood: 4/5
Energy Level: 3/5

Treadmill
40 min 4.0 MPH 6.0% Incline 2.66 miles total

Training: 5/10

Nutrition: 2.5/3
Sleep: 1/3
Recovery Modalities: 1/1
Stress: 2/3

Recovery: 6.5/10

Overall: +1.5

Monday 6/7/10

Hours Slept: 8+
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 3/5
Morning Temperature: 96.2F (11:16am)

Treadmill 4.0 MPH 6.0 incline 5 min warm up
(Calf Raises 135x10x3)
BB Bench (45x5 45x5 85x3 105x2 125x1) 140x6 140x6 145x6 3 min rest between sets
1 1/2 min rest
Incline Flyes 25x12 25x12 1 min rest
3 min set up/rest
Military Press (45x10) 75x6 75x6 75x6 1 1/2 min rest between sets
1 1/2 min rest
Tricep Pushdown (straight bar) 55x10 55x10 1 min rest
1 1/2 min rest
Decline Abs: 25x10 25x10 25x10 1 min rest

Training: 8/10

Nutrition: 3/3
Sleep: 3/3
Recovery Modalities: 1/1
Stress: 2/3

Recovery: 9/10

Overall: +1

Tuesday 6/8/10

Hours Slept: almost 7
Sleep Quality: 5/5
Waking Mood: 2/5 (exam at 7am)
Energy Level: 3/5
Morning Temperature: 97.5F

Moved in to another apartment, and had a long drunken walk at night

Training: 6/10

Nutrition: 1/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 4/10

Overall: -2

TheBrewerman
06-13-2010, 06:40 PM
Wednesday, 6/9/10

Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 3/5

Treadmill
40 min, 6.0% incline, 4.0 MPH, 2.66 miles, 842 ft climbed

Training: 5/10

Nutrition: 2/3
Sleep: 2.5/3
Recovery Modalities: 1/1
Stress: 2.5/3

Recovery: 8/10

Overall: +3

Thursday, 6/10/10

Hours Slept: almost 8
Sleep Quality: 5/5
Waking Mood: 4/5
Energy Level: 4/5
Morning Temperature: 97.9F (10:15 am)

Row 5 min lvl 4 854 m warm up
Pull Ups (BW 164.6 lbs) BWx7 BWx5 BWx3 1 1/2 min rest between sets
2 min set up
BB Row (65x10) 105x6 105x6 105x6 1 1/2 min rest between sets
1 min rest
BB Curls 60x10 60x10 1 min rest between sets
6 min rest, set up, piss break
Box Squats (45x5 45x5 105x3 125x2 145x1) 165x10 170x10 3 min rest between sets
3 min set up/rest
Deadlift 205x10 easy

Training: 8/10

Nutrition: 3/3
Sleep: 2/3
Recovery Modalities: 1/1
Stress: 3/3

Recovery: 9/10

Overall: +1

TheBrewerman
06-13-2010, 06:43 PM
Friday 6/11/10

Hours Slept: 7/8
Sleep Quality: 3/5
Waking Mood: 3/5
Energy Level: 3/5

Treadmill
40 min 4.0 MPH 6.0% incline 2.66 miles 842 ft climbed

Training: 5/10

Nutrition: 1/3
Sleep: 1/3
Recovery Modalities: 1/1
Stress: 3/3

Recovery: 6/10

Overall: +1

Saturday 6/12/10

Hours Slept: 7/8
Sleep Quality: 3/5
Waking Mood: 4/5
Energy Level: 3/5

No training

Training: 4/10

Nutrition: 0/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 3/3 (we tied England)

Recovery: 4/10

Overall: +0

Overall score for 6/6/10 to 6/12/10: +5.5

DOA
06-13-2010, 06:58 PM
You ripped yet? lol hwos your diet been lately?

TheBrewerman
06-13-2010, 07:28 PM
You ripped yet? lol hwos your diet been lately?

Haha, after the break-up and all that stress I wasn't sleeping right, so I had a solid month of not training, not eating enough, and partying- went on a 10 day bender recently- so I'm not exactly ripped, my BF% definitely went back up. I'm on damage control right now trying to slim back up. I'm pissed I let it get to me that badly, but lessons learned.

Diet has been great since I got focused again- still need to figure out my maintenance numbers, I think it may be a little over 3k calories. Trying to get my numbers to not suck again- bench didn't drop too much but getting back into squatting...ouch

I see you're killing it training-wise. How are the women treating you?

TheBrewerman
06-14-2010, 01:18 AM
Sunday 6/13/10

Hours Slept: 7/8
Sleep Quality: 3/5
Waking Mood: 3/5
Energy Level: 3.5/5

Jump rope- 50 normal, 25 right, 25 left, 50 alternating, 25 backwards, 50 normal, 30 sec rest between each
Treadmill: 40 min 4.0MPH 6.0%incline 2.66 miles total 842 ft climbed

Training: 5.5/10

Nutrition: 2.5/3 (need more greens)
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 6.5/10

Overall: +1

Nutrition

Calories: 3,367
Fat: 195.8g (55%)
Carbs: 60.6g (7%)
Protein: 307.1g (38%)

Comments

Adding jump rope in to get more agile for sports in the fall. I'll add it in slowly at first to see how often I can do it without affecting my lifts.

DOA
06-14-2010, 01:38 PM
I see you're killing it training-wise. How are the women treating you?

There's no women to treat me in anyway lol

TheBrewerman
06-17-2010, 02:10 AM
There's no women to treat me in anyway lol

:(

Monday 6/14/10

Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 4/5
Morning Temperature: 98.6F (10:20am)

Treadmill 5 min 4.0 MPH 6.0% incline warm up
(Calf Raises 135x3x10)
BB Bench (45x5 45x5 90x3 110x2 130x1) 145x6 145x6 150x6 3 min rest between sets
1 min rest
Incline Flyes 25x12 25x12 1 min rest between sets
3 min piss/set up
Military Press (45x6) 80x6 80x6 80x6 1 1/2 min rest between sets
2 min wait
Tricep Pushdown (straight grip) 55x10 55x10 1 min rest between sets
1 min rest
Decline Crunches: 25x10 30x10 30x10

Training: 8.5/10

Nutrition: 2.5/3
Sleep: 2.5/3
Recovery Modalities: 1/1
Stress: 3/3

Recovery: 9/10

Overall: +0.5

Tuesday 6/15/10

Hours Slept: 6? 7? don't remember when I fell asleep
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 4/5

Treadmill
40 min 4.0 MPH 6.0% incline 2.66 miles 842 ft climbed

Training: 5/10

Nutrition: 3/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 7/10

Overall: +2

Wednesday, 6/16/10

Hours Slept: almost 7
Sleep Quality: 4.5/5
Waking Mood: 3/5
Energy Level: 3/5

Treadmill
40 min 4.0 MPH 6.0% incline 2.66 miles 842 ft climbed

Training: 5/10

Nutrition: 3/3
Sleep: 1.5/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 7.5/10

Overall: +2.5

TheBrewerman
07-04-2010, 03:30 PM
Thursday 6/17/10

Hours Slept: 7?
Sleep Quality: 5/5
Waking Mood: 3/5
Energy Level: 3/5

Stationary Row Level 4 5 min warm up
(Decline Abs 3x10x8)
Pull Ups (BW= 164.8lbs) BWx7 BWx5 BWx4 1 1/2 min rest between sets
2 min set up/rest
BB Rows (65x6) 105x6 105x6 110x6 1 1/2 min rest between sets
1 min rest
BB Curls 60x10 60x10 1 min rest between sets
4 min rest/set up
Box Squats (45x5 45x5 110x3 130x2 150x1) 170x10 175x10 3 min rest between sets
2 min set up, 2 min rest
Deadlifts 225x10

Training: 8.5/10

Nutrition: 2.5/3
Sleep: 1.5/3
Recovery Modalities: 1/1
Stress: 3/3

Recovery: 8/10

Overall: -1

TheBrewerman
07-04-2010, 03:32 PM
Friday 6/18/10

Hours Slept: 6?
Sleep Quality: 3/5
Waking Mood: 4/5
Energy Level: 3/5

No training

Training: 4/10

Nutrition: 1/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 5/10

Overall: +1

Saturday 6/19/10

Hours Slept: 7/8
Sleep Quality: 3/5
Waking Mood: 4/5
Energy Level: 3/5

No training

Training: 4/10

Nutrition: 0/3
Sleep: 1.5/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 4.5/10

Overall: +0.5

Week Totals for 6/13/10 to 6/19/10: +7

TheBrewerman
07-04-2010, 03:40 PM
Sunday 6/20/10

Hours Slept: 8-9
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 4/5

No training

Training: 4/10

Nutrition: 3/3
Sleep: 3/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 8/10

Overall: +4

Monday 6/21/10 DELOAD WEEK

Hours Slept: almost 8
Sleep Quality: 3.5/5
Waking Mood: 3/5
Energy Level: 3/5

BB Bench (45x5 45x5) 95x6 95x6 95x6 1 min rest between sets
1 min rest
Incline Flyes 15x10 15x10 1 min rest between sets
1 min rest
Military Press 50x6 50x6 50x6 1 min rest between sets
1 1/2 min rest
Tricep Pushdown (straight bar) 32.5x10 32.5x10 1 min rest between sets
1 min rest
Decline Crunches 10x10 10x10 10x10 1 min rest between sets

Training: 6.5/10

Nutrition: 2/3
Sleep: 1.5/3
Recovery Modalities: 1/1
Stress: 3/3

Recovery: 7.5/10

Overall: +1

Tuesday 6/22/10

Hours Slept: 8ish
Sleep Quality: 3/5
Waking Mood: 4/5
Energy Level: 3.5/5

Treadmill
4.0 MPH 6.0% incline 40 min 2.66 miles 842 ft climbed

Training: 5/10

Nutrition: 2/3
Sleep: 1.5/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 6.5/10

Overall: +1.5

Wednesday 6/23/10

Hours Slept: 8 or so
Sleep Quality: 4/5
Waking Mood: 3.5/5
Energy Level: 3.5/5

Treadmill
4.0 MPH 6.0% incline 2.66 miles 40 min 842 ft climbed

Training: 5/10

Nutrition: 2.5/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 7.5/10

Overall: +2.5

TheBrewerman
07-04-2010, 03:46 PM
Thursday 6/24/10

Hours Slept: 4?
Sleep Quality: 5/5
Waking Mood: 3/5
Energy Level: 3/5

Played basketball

Training: 6/10

Nutrition: 1/3
Sleep: 0/3
Recovery Modalities: 1/1
Stress: 3/3

Recovery: 5/10

Overall: -1

Friday 6/25/10

Hours Slept: 7?
Sleep Quality: 3/5
Waking Mood: 4/5
Energy Level: 3.5/5

No training

Training: 4/10

Nutrition: 1/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 5/10

Overall: +1

Saturday 6/26/10

Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 4/5

No training

Training: 4/10

Nutrition: 0/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 4/10

Overall: 0

Week overall for 6/20/10 to 6/26/10: +9

TheBrewerman
07-04-2010, 03:53 PM
Sunday 6/27/10

Hours Slept: 7? 8?
Sleep Quality: 3/5
Waking Mood: 3/5
Energy Level: 3.5/5

No training

Training: 4/10

Nutrition: 3/3
Sleep: 1.5/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 6.5/10

Overall: +2.5

Monday 6/28/10

Hours Slept: 8 or so
Sleep Quality: 3.5/5
Waking Mood: 4/5
Energy Level: 3.5/5

(Calf Raises 3x135x10)
BB Bench (45x5 45x5 90x3 110x2 130x1) 145x6 145x6 150x6 3 min rest between sets
1 min rest
Incline Flyes 30x10 30x10 1 min rest between sets
3 min rest, set up
Military Press (45x6) 80x6 80x6 80x6 1 1/2 min rest between sets
2 min wait
Tricep Pushdown (straight bar) 55x10 55x10 1 min rest between sets
1 min rest
Decline Crunches 25x10 30x10 30x9 1 min rest between sets

Training: 8.5/10

Nutrition: 3/3
Sleep: 2/3
Recovery Modalities: 1/1
Stress: 3/3

Recovery: 9/10

Overall: +0.5

Tuesday 6/29/10

Hours Slept: almost 8
Sleep Quality: 3/5
Waking Mood: 4/5
Energy Level: 3.5/5

Treadmill: 4.0 MPH 6.0% incline, 2.66 miles 842 ft climbed 40 min total
Jump rope- 50 forward, 50 right leg, 50 left leg, 50 alternating, 50 back, 50 forward- 30 sec rest between each set

Training: 5/10

Nutrition: 2/3
Sleep: 1.5/3
Recovery Modalities: 1/1
Stress: 2/3

Recovery: 6.5/10

Overall: +1.5

TheBrewerman
07-04-2010, 04:01 PM
Wednesday 6/30/10

Hours Slept: 7
Sleep Quality:4/5
Waking Mood: 3/5
Energy Level: 3.5/5

Treadmill- 4.0 MPH 6.0% incline, 2.66 miles 842 ft climbed 40 min total

Training: 4.5/10

Nutrition: 2/3
Sleep: 1.5/3
Recovery Modalities: 1/1
Stress: 2/3

Recovery: 6.5/10

Overall: +2

Thursday 7/1/10

Hours Slept: 6? 7?
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 3.5/5

No training

Training: 4/10

Nutrition: 3/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 6/10

Overall: +2

Friday 7/2/10

Hours Slept: 7-8
Sleep Quality: 3/5
Waking Mood: 4/5
Energy Level: 3/5

Sand volleyball

Treadmill 5 min 4.0 MPH 6.0% incline
(Decline crunches 3x10x10)
Pull Ups (BW 165.8 lbs) BWx8 BWx5 BWx3 1 1/2 min rest between sets
2 min rest/set up
BB Rows (65x10) 105x6 105x6 110x6 1 1/2 min rest between sets
1 min rest
BB Curls 60x10 70x10 1 min rest between sets
4 min set up/rest
Box Squats (45x5 45x5 110x3 130x2 150x1) 170x10 175x10 3 min rest between sets
4 min set up/rest
Deadlifts 235x10

Training: 9/10

Nutrition: 3/3
Sleep: 1.5/3
Recovery Modalities: 0.5/1
Stress: 3/3

Recovery: 8/10

Overall: -1

Saturday 7/3/10

Hours Slept: 7-8
Sleep Quality: 3/5
Waking Mood: 3/5
Energy Level: 3.5/5

No training, walked to a fireworks show downtown

Training: 4.5/10

Nutrition: 2/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 6/10

Overall: +1.5

Overall Week for 6/27/10 to 7/3/10: +9

TheBrewerman
07-20-2010, 08:13 PM
Sunday, 7/4/10

Hours Slept: 9? A lot
Sleep Quality: 3.5/5
Waking Mood: 4/5
Energy Level: 3/5

No training, walked around to various 4th activities

Training: 4.5/10

Nutrition: 1/3
Sleep: 2/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 6/10

Overall: +1.5

Monday 7/5/10

Hours Slept: 8?
Sleep Quality: 3/5
Waking Mood: 4/5
Energy Level: 3/5

No training...gym was only open from 9am-12pm

Training: 4/10

Nutrition: 2/3
Sleep: 1.5/3
Recovery Modalities: 0/1
Stress: 2/3

Recovery: 6.5/10

Overall: +1.5

Hours Slept: about 8
Sleep Quality: 2/5
Waking Mood: 3/5
Energy Level: 3.5/5

(Calf Raises 3x145x10)
BB Bench (45x5 45x5 95x3 115x2 135x1) 145x6 150x6 150x6 3 min rest between sets
1 min rest
Incline Flyes 30x10 30x10 1 min rest between sets
3 min set up/rest
Military Press (45x6) 80x6 80x6 85x6 1 1/2 min rest
2 1/2 min wait/rest
Tricep Pushdown (straight bar) 55x10 60x10 1 min rest between sets
2 min wait/rest
Decline Crunches 25x10 30x10 30x9/10 1 min rest between sets

Training: 8.5/10

Nutrition: 3/3
Sleep: 1.5/3
Recovery Modalities: 1/1
Stress: 2.5/3

Recovery: 8/10

Overall: -0.5

Wednesday, 7/7/10

Hours Slept: about 8
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3/5

Treadmill
40 min, 4.0 MPH, 6.0% incline, 2.66 miles total, 842 ft climbed

Training: 5/10

Nutrition: 3/3
Sleep: 2/3
Recovery Modalities: 0.5/1
Stress: 2/3 (exam)

Recovery: 7.5/10

Overall: +2.5

TheBrewerman
07-20-2010, 08:23 PM
Thursday, 7/8/10

Hours Slept: 8
Sleep Quality: 4/5
Waking Mood: 4/5
Energy Level: 3.5/5

Treadmill 5 min 4.0MPH 6.0% incline
(Decline crunches 3x10x10)
Pull Ups (BW = 166.8lbs) BWx8 BWx5 BWx4 1 1/2 min rest between sets
1 1/2 min set up, 30 sec rest
BB Rows (65x6) 105x6 110x6 110x6 1 1/2 min rest between sets
1 min rest
BB Curls 60x10 70x10 1 min rest between sets
4 min piss, set up
Box Squats (45x5 45x5 115x3 135x2 155x1) 175x10 180x10 3 min rest between sets
5 min wait/set up, 2 min rest
Deadlifts 235x10 better form than last time

Training: 8.5/10

Nutrition: 2.5/3
Sleep: 2/3
Recovery Modalities: 1/1
Stress: 3/3

Recovery: 8.5/10

Overall: +-0

Friday, 7/9/10

Hours Slept: 6?
Sleep Quality: 4/5
Waking Mood: 3/5
Energy Level: 3/5

Moved shit all day

Training: 6.5/10

Nutrition: 0/3
Sleep: 1/3
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 4/10

Overall: -2.5

Saturday, 7/10/10

Hours Slept: 5? 6? No idea
Sleep Quality: 5/5
Waking Mood: 4/5
Energy Level: 4/5

No training

Training: 4/10

Nutrition: 1.5/3
Sleep: 0/1
Recovery Modalities: 0/1
Stress: 3/3

Recovery: 4.5/10

Overall: +0.5

Overall week for 7/4/10 to 7/10/10: +3

DOA
07-21-2010, 11:47 PM
prospect alert, I'll let you know how it develops.

DOA
07-22-2010, 11:16 PM
prospect alert, I'll let you know how it develops.

ye....... cancel that

TheBrewerman
09-01-2010, 11:32 PM
ye....... cancel that

:( no luck?

TheBrewerman
12-07-2010, 09:52 PM
Got a little busy this semester...still lifting though. Progress has been slow but steady. Hurt my back about a month ago and haven't squatted/deadlifted since. Everything else is going fairly smoothly. More updates later, good to be back

TheBrewerman
12-08-2010, 12:52 AM
Tuesday 12/7/10

Jump Rope 50 forward 25 right leg 25 left leg 50 alternating
(Calf Raises 175x10 175x10 175x10 1 min rest between sets)
BB Bench (45x5 45x5 110x3 125x2 140x1) 155x6 155x6 160x6 3 min rest between sets
1 min rack weights/rest
Incline Flyes 35x12 35x12 1 min rest between sets
3 1/2 min piss break/set up
Military Press (45x6) 75x6 75x5 75x5 1 1/2 min rest between sets
1 min rest
Tricep Pushdown (straight bar) 65x10 65x10 1 min rest between sets
Hanging Leg Raises BWx7 BWx4 BWx3

Comments

Working on form on military press- can't find the right balance on my grip. Back felt fine during it which is good since it gave me some worries last week. Bench felt good.

DOA
12-08-2010, 01:18 PM
Nice to have you back. For military press I started off with pinkies on the rings and eventually ended up on thumbs length from the smooth. It is recommened by Jim wendler. Also itis thumbless, I find using the thubmless grip is easier to track the bar.

TheBrewerman
12-10-2010, 01:53 AM
Nice to have you back. For military press I started off with pinkies on the rings and eventually ended up on thumbs length from the smooth. It is recommened by Jim wendler. Also itis thumbless, I find using the thubmless grip is easier to track the bar.

I'll give it a try. I've been doing index on ring and that could be causing the slight discomfort in my shoulders (might also help lift a bit more).

12/9/10

Foam roll/back stretches
(Calf Raises 175x10 175x10 175x10 1 min rest)
Pull Ups (BW=174.0lbs) BWx8 BWx5 BWx3 1 1/2 min rest between sets
2 min rest/setup
BB Rows (45x6) 105x6 105x6 105x6 1 1/2 min rest between sets
1 min rest
BB Curls 60x10 60x10 1 min rest between sets
3 min piss, 3 min set up
Box Squats (45x5 45x5 105x3 135x2 150x1) 165x10 165x10 3 min rest
2 min wait, 2 min rest/set up
Deadlifts 225x10

First time doing these lifts in about 2 months. Lower back still didn't feel quite right- either form is off or it's not completely healed. I'll see how I feel tomorrow

TheBrewerman
12-22-2010, 04:53 AM
12/14/10

Jump Rope 50 forward 25 right 25 left 50 alternating
(Calf Raises 175x10 175x10 175x10)
BB Bench (45x5 45x5 110x3 125x2 140x1) 155x6 155x6 160x6 3 min rest
2 min form work/re-rack
Incline Flyes 35x12 35x12 1 min rest
3 min piss break
Military Press (45x6) 75x6 75x6 75x6 1 1/2 min rest
1 min rest
Tricep Pushdown (straight bar) 65x10 65x10 1 min rest
1 1/2 min rest
Hanging Leg Raises BWx8 BWx5.5 BWx4 1 min rest

12/17/10

Foam Roll
Row Machine 5 min
Jump Rope 50F 25R 25L 50 alt
(Incline Crunches 20x10 20x10 20x10 1 min)
Pull Ups (BW 174.2lbs) BWx9 BWx4 BWx4 1 1/2 min rest
2 min set-up
BB Rows (45x6) 105x6 105x6 105x6 1 1/2 min rest
1 min rest
BB Curls 60x10 70x10 1 min rest
1.5 min set up, 1.5 hip stretches
Box Squats (45x5 45x5 100x3 130x2 150x1) 165x10 170x10
1 min rack weights, 1 min set up, 1 min rest
Deadlifts 205x10

Deadlift weight went down, but my back feels much better- no pain

12/21/10

Elliptical 5 min warm up
(Calf Raises 185x10 185x10 185x10)
BB Bench (45x5 45x5 110x3 125x2 140x1) 155x6 160x6 160x6 3 min rest
2 min wait on weights
Incline Flyes 35x12 35x12 1 min rest
3 min piss/set up
Military Press (45x6) 75x6 75x6 80x6 1.5 min rest between sets
1 min rest
Tricep Pushdown (straight bar) 65x10 70x10
2 min wait
Hanging Leg Raises BWx9 BWx5 BWx5 1 min rest between sets

Felt great

EDIT- added the green to see where I progressed from the previous workout. I'll save red for PR's.

Happy to see my upper body continue to progress. Need to get the legs caught up from the 2 month layoff

TheBrewerman
01-03-2011, 05:30 PM
Starting Ex's Routine- 1/3/2011

http://www.ironaddicts.com/forums/showthread.php?t=19594

Extended Version

Monday:
Squats 2 x 5
Box squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
posterior core movement 2 x 10-20reps
heavy abs 2 x 20
hips 1 x 20-25 reps
Calves (your choice of exercise if you like) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
hammer grip dbs 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps

Thursday:
Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 10-20reps
heavy abs 2 x 20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps

With cardio/conditioning work done Wednesday, Friday, and Saturday, just a walk on Sundays to rest up and relax. I'll tone down the cardio if needed- hopefully won't be since I won't be doing HIIT or anything too intense more than once a week.

TheBrewerman
01-03-2011, 05:36 PM
Monday 1/3/2011

Elliptical 5 min warm up (0.43 miles)
Squats (45x5 45x5 105x3 135x2 155x1) 185x5 185x5 2 min rest between sets
2 min wait on equipment
Leg Press 250x20
2 min wait on equipment
Pullthroughs 165x10 165x20 1 min rest between sets
3 min wait on equipment
Decline Sit-ups 15x20 15x20 1 min rest between sets
1 min rest
Hip Adductor 160x20
2 min set-up
Calf Raises 225x10 225x10 1 min rest between sets

First time I've squatted without the box in ages, so the weight was a bit low but no spinal pain so my form was solid, which is what I was focusing on. Abs are a weak link.

I'm excited about this routine

TheBrewerman
01-15-2011, 01:46 AM
Tuesday 1/4/11

Elliptical 5 min warm up 0.44 miles
Wide Grip BB Bench (45x5 45x5 100x3 120x2 135x1) 155x6 155x6 2.5 min rest between sets
1 1/2 min rerack/rest
Hammer Grip DB Bench 40x12 40x12 1 min rest
3 min piss, 5 min wait on equipment
Tricep Pushdowns 60x15 60x15 1 min rest
1 min rest
DB Side Lateral Raise (light) 20x10
1 min
DB Front Raises (light) 20x10
Row/Rear Deltoid 50x20 50x20 (didn't have any bands for pull aparts)

Friday 1/7/11

Deadlifts (45x5 135x5 155x3 185x2 205x1) 225x5 225x5 2 min rest
2 min re-rack
Pullthroughs 175x10 175x10 1 min rest
1.5 min set up
Decline Crunches 15x20 15x20 1 min rest
2 min piss, 2 min set up
BB Rows 115x6 115x6 1.5 min rest between sets
1 min
Reverse narrow-grip Pulldowns 100x8 115x8 1 min rest
1 min rest
BB Curls 75x8 75x8 1 min rest between sets
1 min
Reverse Curls 45x8 45x10 1 min rest

TheBrewerman
01-15-2011, 02:01 AM
Monday 1/10/11

bike to gym
foam roll
treadmill 1:30 min warm up
Squats (45x5 45x5 100x5 140x3 160x1) 190x5 195x5 2 min rest between sets
3-4 min wait
Leg Press 290x20
1 min setup
GHR bodyx10
1 min
Decline Crunches 20x20 20x20 1 min rest between sets
1.5 min to find the damn machine
Abductor 90x20
1 min
Calf Raises (machine) 225x5 205x5 205x10 1 min rest

Tuesday 1/11/11
Treadmill 5 min 0.25
jump rope 50 forward 25 right leg 25 left leg 50 alternating
BB Bench (45x5 45x5 100x3 125x2 140x1) 160x6 160x6 2.5 min rest between sets
1 min re-rack
Hammer grip DB Bench 45x10 45x10 1 min between sets
3 min wait on equipment
Tricep Pushdowns 60x15 60x16 1 min between sets
1 min rest
DB Side Lateral Raise (light) 20x10
1 min
DB Front Raise (light) 20x10
1.5 min
Pull aparts (green band) 1x20

never been much of a wide grip bencher so I'm real happy with my numbers so far

Thursday 1/13/11

foam roll
jump rope 50 forward 25 right leg 25 left leg 50 alternating
Sumo Deadlift (65x5 65x5 155x3 185x2 210x1) 245x5 245x5 2 min rest
2 min re-rack
GHR bodyx10 bodyx10 1 min rest between sets
2 min wait
Decline Crunches 20x20 25x20 1 min rest
1.5 min
BB Rows (65x5) 115x6 120x8 1.5 min rest
1.5 min re-rack
Reverse narrow-grip Pulldowns 110x8 110x8 1 min rest
1 min
BB Curls 80x8 80x8 1 min rest
1 min
Reverse Curls 50x8 50x8

great routine

TheBrewerman
01-18-2011, 02:56 PM
Monday 1/17/11

foam roll
bike to gym
Treadmill 5 min 0.25 miles
Jump rope 50 forward 25 right leg 25 left leg 50 alternating
Squats (45x5 45x5 105x3 140x2 165x1) 200x5 210x5

45 degree Leg Press 270x20

GHR Bodyx10 Bodyx10

Decline Crunches 25x10 20x10

Hip Adduction 160x20

Standing Calf Raises (machine) 205x10 205x10

Squats feel the best they have in awhile. Switching out decline crunches next week.

Tuesday 1/18/11

foam roll
bike to gym
treadmill 5 min 0.25
jump rope 50 forward 25 right leg 25 left leg 50 alternating
Wide Grip BB Bench (45x5 45x5 100x3 125x2 140x1) 160x6 165x6

Hammer-grip DB Bench 45x10 45x10

Tricep Pushdowns 60x16 60x15

DB Side Lateral Raise 20x10 20x10

DB Front Raises 20x10

Pull-aparts (green band) 1x20

TheBrewerman
01-20-2011, 04:15 PM
Thursday 1/20/11

foam roll
bike to gym
treadmill 6:19 0.31
jump rope 50 forward 25 right leg 25 left leg 50 alternating
Deficit Deadlifts (1 bumper) (65x5 65x5 135x3 165x2 200x1) 225x5 230x5

GHR bodyx10 5x10

Decline Crunches 20x20 25x20

BB Rows (65x5) 120x6 120x6

Reverse narrow grip pulldowns 110x8 120x8

BB Curls 80x8 80x8

Reverse Curls 50x8 50x8

Measurements

Last Measurements
9/23/09

left quad; just under 22"
right quad: just under 22"
left arm: 12.5"
right arm: 12.5"
hips: 38.5"
waist: 33.5"
calves: 14.3"
chest: 41"

New Measurements

left quad 24.1"
right quad 24.1"
left arm 13" (13.5 flexed)
right arm 13.2" (13.7 flexed)
hips 39.7"
waist 36"
calves 14.8"
chest 41.5"

Increase in size all around. Is it good progress, great progress, mediocre progress? I have no idea. I still have a lot to learn, but progress is progress and I'm looking at the bottom line. Not making excuses for myself, but in a year where I had surgery in May that kept me out for a month and a lower back injury that kept me from squatting for 4 weeks in October, I'm happy with the gains I've made.

TheBrewerman
01-28-2011, 12:29 PM
Monday 1/24/11

bike to gym
foam roll
Squats (45x5 45x5 135x3 160x2 185x1) 205x5 205x5

45 degree Leg Press 270x20

GHR 5x10 5x10

Decline Crunches 20x20 25x20

Hip Abduction 90x20

Standing Calf Raises (machine) 205x10 210x10

Squats feel the best they have in awhile. Switching out decline crunches next week.

Tuesday 1/25/11


bike to gym
elliptical 5 min 0.77
Wide Grip BB Bench (45x5 45x5 100x3 125x2 140x1) 160x6 165x6

Hammer-grip DB Bench 50x8 50x8

Tricep Pushdowns 50x21 50x21

DB Side Lateral Raise 20x10 20x10

DB Front Raises 25x10

Pull-aparts (green band) 1x20

Thursday 1/27/11

bike to gym
treadmill 5 min
Deadlifts (65x5 65x5 155x3 185x2 225x1) 255x5 260x5

GHR 5x10 5x10

Decline Crunches 20x20 25x20

BB Rows (65x5) 125x6 125x6

Reverse narrow grip pulldowns 120x8 120x8

BB Curls 80x8 80x8

Reverse Curls 50x8 50x8

TheBrewerman
01-31-2011, 09:28 PM
Monday 1/31/11

bike to gym
treadmill 5 min 3.0mph
Foam roll
Squats (45x5 45x5 135x3 165x2 195x1) 215x5 225x5

45 degree Leg Press 270x20

Romanian Deadlifts 135x10 155x10

Decline Crunches 20x20 25x20

Hip Abduction 95x20

Standing Calf Raises 205x10 210x10

First time doing RDLs. Took it easy to avoid injury. Also didn't sleep well- two fire alarms went off within 7 hours of each other last night, so I didn't try to up anything other than squats.

TheBrewerman
02-02-2011, 11:46 AM
Tuesday 2/1/11

bike to gym
row 5 min 768 meters

Wide Grip BB Bench (45x5 45x5 105x3 125x2 140x1) 165x6 165x6

Hammer-grip DB Bench 50x8 50x10

Tricep Pushdowns 50x25 50x25

DB Side Lateral Raise 20x10 25x10

DB Front Raises 25x10

Pull-aparts (green band) 1x20

TheBrewerman
02-02-2011, 12:10 PM
Morning weight: 169.0 lbs on one scale, 170.4 lbs on the other.

Two guys in the house have a scale, so I weighed myself on both since I wasn't sure if either were calibrated properly. Happy to see these weren't higher after not doing any cardio last week

TheBrewerman
02-03-2011, 08:50 PM
Thursday 2/3/11

Thursday 1/27/11

foam roll
walk to gym (bike broke :()
Sumo Deadlifts (65x5 65x5 155x3 185x2 225x1 245x1) 275x5 275x5

GHR 5x10 10x10

Decline Crunches 20x20 25x20

BB Rows (65x5) 135x6 135x6

Reverse narrow grip pulldowns 120x8 125x8

BB Curls 80x8 80x8

Reverse Curls 50x8 50x8

Woo!

300 posts later, feeling stronger and better than ever. Thanks to everyone on this site who make it possible for young guys like me to learn.

TheBrewerman
02-07-2011, 11:32 AM
Taking this week off lifting to give my body a rest, and because I have 4 exams in five days

TheBrewerman
02-11-2011, 12:35 PM
Current Training Numbers (NOT 1RM's)

Bench (wide grip)- 2x165x6
Squat- 215x5 225x5
Deadlift (sumo)- 2x275x5

Training Weight Goals for 4/29/11 (end of school year)
Bench- 2x180x6
Squat- 2x250x5 (lots of potential here, squats have been form work and not maximal weight lately)
Deadlift- 2x315x5

1RM Max Goals for July 2011
Bench- 225
Squat- 275
Deadlift- 350

TheBrewerman
02-21-2011, 12:07 AM
Monday 2/14/11
bike to gym
Foam roll/stretch
Squats (45x5 45x5 135x3 165x2 195x1) 225x5 225x5

45 degree Leg Press 270x20

Romanian Deadlifts 155x10 155x10

Pulley Crunches 25x20 35x20

Hip Abduction 95x20

Standing Calf Raises 205x10 210x10

Tuesday 2/15/11
bike to gym
stretch

Guillotine BB Bench (45x5 45x5 75x3 105x2 120x1) 135x6 135x6

Hammer-grip DB Bench 50x10 50x10

Tricep Pushdowns 60x16 60x18

DB Side Lateral Raise 20x10 25x10

DB Front Raises 25x10

Pull-aparts (blue band) 1x20

Friday 2/18/11
bike to gym
foam roll

Deadlifts (65x5 65x5 155x3 185x2 225x1 245x1) 275x5 285x5

GHR 10x10 10x10

Pulley Crunches 40x20 45x20

BB Rows (65x5) 135x6 135x6

Reverse narrow grip pulldowns 125x8 125x8

(skipped the curls due to time constraints)

TheBrewerman
02-23-2011, 10:51 AM
Monday 2/21/11

bike to gym
foam roll

Squats (45x5 45x5 135x5 165x2 200x1) 230x5 230x5

45 Degree Leg Press 280x20

Romanian Deadlifts 165x10 165x10

Pulley Crunches 45x20 50x20

Hip Abduction 95x20

Calf Raises 210x10 210x10

Tuesday 2/22/11

foam roll
bike to gym
stretch

Wide Grip BB Bench (45x5 45x5 105x3 125x2 145x1) 165x5 170x5

Hammer DB Press 50x10 50x10

Tricep Pushdown 60x20 60x18

DB Side Lateral Raise 25x10 25x10

DB Front Raise 25x10

Band Pull-aparts (black) 1x20

TheBrewerman
03-04-2011, 02:28 PM
Thursday 2/24/11

foam roll, stretch
Sumo Deadlifts (65x5 65x5 155x3 185x2 225x1 245x1) 285x5 285x5

GHR 10x10 10x10

Pulley Crunches 50x20 55x20

BB Rows (65x5 95x5) 135x6 135x6

Narrow Reverse Grip Pulldowns 125x8 125x8

BB Curls 80x10 80x10

Reverse BB Curls 50x10 50x10

TheBrewerman
03-04-2011, 02:40 PM
Monday 2/28/11

bike
foam roll
row machine 5 min level 5 warm up
Squats (45x5 45x5 135x3 165x2 200x1) 230x5 235x5

45 degree Leg Press 290x20

Romanian Deadlift 175x10 175x10

Pulley Crunches 62.5x20 67.5x20

Hip Abduction 95x20

Calf Raises 210x10 215x10

Tuesday 3/1/11

bike
foam roll/stretch
Row machine 5 min Level 5 934m (warm up)
Guillotine Bench (45x5 45x5 75x3 105x2 125x1) 140x6 140x6

Hammer DB Bench 50x10 55x10

Tricep Pushdown 60x21 60x21

DB Lateral Raise 25x10 25x10

DB Front Raise 25x10

Band Pullaparts (black) 1x20

Thursday 3/3/11

bike
foam roll/stretch
Row machine level 5 5 min 853m (warm up)
Deficit Deadlifts (1 bumper) (65x5 65x5 155x3 185x2 225x1) 255x5 265x5

GHR 10x10 15x10

Pulley Crunches 65x20 67.5x20

BB Rows (65x5 95x5) 135x6 140x6

Reverse Narrow Grip Pulldowns 125x8 125x8

BB Curls 80x10 80x10

Reverse BB Curls 50x10 50x10

Green is improvement from the last week, Red is a PR

TheBrewerman
03-10-2011, 08:29 PM
Monday 3/7/11

bike to gym
foam roll
Row machine level 5 5 min 943m

Squats (45x5 45x5 135x3 170x2 200x1) 235x5 245x5

45 degree Leg Press 300x20

Romanian Deadlifts 175x10 180x10

Pulley Crunches 67.5x20 67.5x20

Hip Abduction 100x20

Calf Raises 210x10 215x10

Tuesday 3/8/11

bike to gym
foam roll/rotator work- circuit 2x2.5x15
BB Bench (45x5 45x5 105x3 125x2 145x1) 170x6, 170x5 15 sec rest 170x1

Hammer DB Bench 50x10 55x6

Tricep Pushdown (straight bar) 70x10 70x10

DB Lateral Raise 25x10 25x10

DB Front Raise 25x10

Pull-aparts (black band) 1x20

Thursday 3/10/11

bike to gym
stretch/foam roll
Row machine 5 min warm-up level 5 870m

Rack Deadlifts (just below knee)(45x5 45x5 155x3 205x2 245x1 275x1) 315x5 315x5

GHR 10x10 15x10

Pulley Crunches 67.5x20 70x20

BB Rows (65x5 95x5) 135x6 140x6

Reverse narrow grip pulldowns 125x6 127.5x6

BB Curls 80x10 80x10

Reverse Curls 50x10 50x10

Some good and not so good this week. Squats are feeling better each session and weights keep moving up. Not sure what happened on the second set of DB bench- my triceps/forearms gave out more than my chest did. Today was my first time doing rack pulls so I wasn't sure what weights to use- 315 wasn't too heavy.

Heading to Daytona for spring break tomorrow - see ya in a week

TheBrewerman
03-30-2011, 01:05 AM
Monday 3/21/11

Squats (45x5 45x5 135x3 170x2 200x1) 235x5 235x5

45 degree Leg Press 270x20

Romanian Deadlifts 175x10 175x10

Pulley Crunches 67.5x20 67.5x20

Hip Abduction 95x20

Calf Raises 210x10 210x10

Tuesday 3/22/11

bike to gym
foam roll/rotator work- circuit 2x2.5x15
Guillotine Bench (45x5 45x5 75x3 105x2 120x1) 135x6 135x5

Hammer DB Bench 50x12 50x10

Tricep Pushdown (straight bar) 50x21 50x21

DB Lateral Raise 25x10 25x10

DB Front Raise 25x10

Pull-aparts (black band) 1x20

Thursday 3/24/11

bike to gym
stretch/foam roll
Row machine 5 min warm-up level 5 976m

Deadlifts (65x5 65x5 155x3 185x2 225x1 245x1) 285x5 285x5

GHR 15x10 15x10

Pulley Crunches 70x20 70x20

BB Rows (65x5 95x5) 140x6 140x6

Reverse narrow grip pulldowns 127.5x6 127.5x6

BB Curls 80x10 80x10

Reverse Curls 50x10 50x10

Obviously the Spring Break hangover was in effect the first two days. By Thursday lifts were going up again, didn't take too long to get back in the swing of things

TheBrewerman
03-30-2011, 01:11 AM
Monday 3/28/11

bike to gym
stretch/foam roll
Squats (45x5 45x5 155x3 185x2 205x1) 240x5 240x5
45 Degree Leg Press 280x20

Romanian Dead Lift 175x10 180x10

Pulley Crunches 70x20 70x20

Hip Abduction 95x20

Calf Raises (machine) 210x10 210x10

Tuesday 3/29/11

bike to gym
row machine 5 min lvl 5 962m
stretch/rotator cuff circuit 2x2.5x15; DC Shoulder Stretch 1x20

Paused BB Bench (3 second pause at chest) (45x5 45x5 75x3 100x2 125x1) 145x6 145x6

Hammer DB Bench 55x8 55x8

Tricep Pushdown (straight bar) 70x13 70x13

DB Side Lateral Raise 20x10 20x10

DB Front Raise 25x10

Band Pull-aparts (black) 1x20

First time doing paused bench- trying to work on my sticking point at the bottom

TheBrewerman
04-10-2011, 08:27 PM
Thursday 3/31/11

bike to gym
stretch/foam roll
row machine level 5 976m 5 min
Sumo Deadlift (65x5 65x5 155x3 205x2 245x1 265x1) 300x5 300x5

GHR 15x10 15x10

Pulley Crunches 70x20 70x20

BB Rows (65x5 105x3) 140x6 140x6

Reverse narrow grip pulldowns 127.5x8 130x8

Preacher BB Curls 70x10 70x10

TheBrewerman
04-10-2011, 08:35 PM
Monday 4/4/11

Squats (45x5 45x5 155x3 185x2 210x1) 240x5 240x5

45 degree Leg Press 290x20

Romanian Deadlifts 180x10 180x10

Pulley Crunches 70x20 70x20

Hip Abduction 95x20

Calf Raises 215x10 215x10

Tuesday 4/5/11

bike to gym
foam roll/rotator work- circuit 2x2.5x15
Wide Grip BB Bench (45x5 45x5 95x3 120x2 145x1) 170x5 (155x2 135x5 form work)

Hammer DB Bench 55x10 55x8

Tricep Pushdown (straight bar) 70x15 70x15

DB Lateral Raise 20x10 20x10

DB Front Raise 25x10

Pull-aparts (black band) 1x20

Thursday 4/7/11

bike to gym
stretch/foam roll

Deficit Deadlifts (one bumper) (65x5 65x5 155x3 205x2 245x1) 275x5 275x5

GHR 15x10 15x10

Pulley Crunches 70x20 72.5x20

BB Rows (65x5 95x5) 140x6 145x6

Reverse narrow grip pulldowns 127.5x6 132.5x8

BB Curls 80x10 80x10


Not sure what happened on Tuesday. I'm going to get my friend to film me benching to analyze my form- at this point I think my benching problems come from my form and not my strength. Overall I'm happy with where my strength is at, especially my deadlift and squat numbers. I'll be deloading this week to take a break because my body is exhausted.

I've been neglecting cardio and it's biting me in the ass. Still trying to find some good hills to sprint on. I'm also looking into building a sled- there's an old track on campus I could pull on.

TheBrewerman
05-13-2011, 12:04 AM
Monday 4/18/11

Squats 240x5 245x5

Box Squats 175x15

Romanian Deadlifts 180x10 180x10

Pulley Crunches 72.5x20 72.5x20

Hip Abduction 95x20

Calf Raises 215x10 215x10

Tuesday 4/19/11

Paused BB Bench 150x6 150x6

Close-Grip BB Bench 95x10 100x8

Tricep Pushdown (V-grip) 40x35 40x35

DB Side Lat Raise 25x10 25x10

DB Front Raise 30x10

Pull-aparts (black band) 1x20

Friday 4/22/11

Deadlifts 305x5 305x5

GHR 15x10 15x10

Ab Wheel (from knees) 1x10 1x10

BB Rows 140x6 145x6

Chin-Ups (Bodyweight) x6 BWx6

Hammer DB Curls 30x10 30x10

TheBrewerman
05-13-2011, 12:07 AM
Monday 4/25/11

Squats 245x5 245x5

Box Squats 175x20

SLDL 155x8 155x10

Hanging Leg Raises x8 x5

Hip Abduction 95x20

Calf Raises 215x10 215x10

Tuesday 4/26/11

Incline Bench 145x2 135x4 135x6

Hammer DB Bench 50x12 50x12

Tricep Pushdown (rope) 50x22

DB Side Lateral Raise 25x10 25x10

DB Front Raise 30x10

Pull-aparts (black band) x20

Thursday 4/28/11

Snatch-grip Deadlifts 275x3 245x5

Good Mornings 135x8 135x8

Ab Wheel (from knees) x10 x20

BB Row 145x8 145x8

Pull-Ups (BW 175.2) BWx5 BWx4

EZ-Bar Curls 80x10 80x10

Hammer DB Curls 25x10 25x10

TheBrewerman
05-13-2011, 12:10 AM
Monday 5/2/11

Squats 250x5 250x5

Box Squats 180x20

SLDL 155x10 155x10

Hanging Leg Raises bwx8 bwx5

Hip Abduction 95x20

Calf Raises 215x10 215x10

Wednesday 5/4/11

Incline BB Bench 135x6 135x6

Hammer DB Bench 55x8 55x8

Tricep Pushdowns (straight bar) 50x25

DB Side Lateral Raise 25x10 25x10

DB Front Raise 30x10

Pull-aparts (black band) x20

Thursday 5/5/11

Deadlifts 315x5 315x5

GHR 15x10 15x10

Had to stop here. I'd been getting exertion headaches lately, got pretty bad on Wednesday, and they started on the GHR Thursday and I had to stop. All the stress from finals+moving caused it I guess

TheBrewerman
05-16-2011, 06:13 PM
Monday 5/16/2011

Squats (45x5 45x5 155x3 185x2 215x1) 250x5 255x5

Paused Leg Press (Wide Stance) 270x20

SLDL 160x10 160x10

Hanging Leg Raises BWx8 BWx6

Hip Abduction 95x20

Calf Raises 220x10 220x10

I'm not exactly sure if 255 is a squat PR or not- pretty sure it is and I know it's the most I've pulled off using a wide stance. Leg press was easier than expected- I switched it in for 20-rep box squats since I've started doing hill sprints every 5 days and I don't want to destroy my legs.

I love the summer because all I have to do is cook, eat, lift, drink, and sometimes work :D

(red = PR)
(green = improvement from last week
(this color = fail/less weight than last week)

TheBrewerman
05-18-2011, 12:24 AM
Tuesday 5/17/2011

Guillotine Bench 135x6 140x6

Hammer DB Bench 55x12 55x12

Tricep Pushdown (straight bar) 50x30

DB Side Lateral Raise 30x10 30x10

DB Front Raise 30x10

Pull-aparts (blue- couldn't find the black band)x20

Felt easy. Good day

TheBrewerman
05-22-2011, 12:42 PM
Wednesday 5/18/11

Hill sprints-40 yardsx8; 1 minute rest between sets

GREAT way to get in shape, and it just feels good to sprint again

Thrusday 5/19/11

Snatch-grip platform deadlifts 225x5 230x5

GHR (fixed form- knees on pad) bodyx10 bodyx10

Ab Wheel (from knees) x20 x20

BB Rows 145x8 145x8 sloppy form

Pull-Ups Bwx3 Bwx2

EZ-bar curls 80x10 80x10

Hammer DB curls 25x10 25x10

My forearms are still toasted from the deads

TheBrewerman
05-24-2011, 12:27 AM
Monday 5/23/11

Squats 250x5 260x5

Paused Leg Press (wide stance) 320x20

SLDL 165x10 165x10

Hanging Leg Raises BWx8 BWx6

Abduction 95x20

Calf Raises 220x10 22x10

Hill Sprints
40 yards x 8

Goal for the sprints was 5, didn't know how many I could manage after the squats. 8 far surpassed my expectations

TheBrewerman
05-24-2011, 11:54 PM
Tuesday 5/24/11

Guillotine Press 140x6 145x6

Hammer DB Bench 60x10 60x10

Tricep Pushdowns (straight bar) 40x60

DB Side Lat Raise 30x10 30x10

DB Front Raise 30x10

Pull-aparts (blue-couldn't find black band)x20

Elbows flared out too much and angle went >90 on the first set of guillotine's which caused some shoulder discomfort but awakened me to my form issues, which were fixed the next set. I've realized I have terrible awareness of my arm positioning (probably why I'm so erratic at shooting basketball)

Everything else felt good. Need to eat less but it's summer and I'm still unemployed so I just workout and cook during the day

TheBrewerman
05-26-2011, 06:59 PM
Thursday 5/26/11

Deficit Deadlifts 285x5 290x5

GHR (knees on pad) bodyx10 bodyx10

Ab Wheel (knees) x20 x20

BB Rows 135x8 135x8

Pull-ups (BW 175.8 lbs) bwx4 bwx4

EZ-bar curls 80x10 80x12

Hammer DB Curls 25x10 25x10

15lb PR on the deficits. Dropped the weight on BB Rows to focus on form and keeping the bar in the midline to keep stress off my lower back. Looking forward to maxing out on conventional deads next week

TheBrewerman
05-31-2011, 05:04 PM
Tuesday 5/31/11

Squats 265x5 265x5 5lb PR

Paused Leg Press (wide) 335x20

SLDL 165x10 170x10

Hanging Leg Raises BWx8 BWx7

Hip Abduction 100x20

Calf Raises 225x10 225x10

Everything increased. Can't complain when that happens, especially after a holiday weekend

TheBrewerman
06-03-2011, 02:30 PM
Wednesday 6/1/11

Guillotine Press 145x6 150x6

Hammer DB Bench 60x12 60x9

Tricep Pushdown (straight) 70x15

DB Side Lateral Raise 30x10 30x10

DB Front Raise 30x10

Pull-aparts (black) x20

Friday 6/3/11

Deadlifts 325x5 325x5

GHR bodyx10 bodyx10

Ab wheel (knees) x20 x20

BB Rows 140x6 140x6

BB Curls 80x10 90x7

Hammer DB Curls 25x10 25x10

time for a de-load week. I'm feeling confident I will hit my 1RM goals in July- 225 bench, 275 squat, and 350 deadlift. The only one that may be in question is bench- not progressing as well there

TheBrewerman
06-05-2011, 06:00 PM
Sunday 6/5/11

Hill sprints
40 yards x 10; 1 min rest between runs

TheBrewerman
06-15-2011, 11:34 AM
Tuesday 6/7/11

Form work on Squats 185x4 185x4

Thursday 6/9/11

Form work on Guillotine Press: 95x3 95x3
Form work on Deadlifts: 225x3 225x3

Saturday 6/11/11

Hill Sprints
40 yards x 11 (last two ran back-to-back)

TheBrewerman
06-15-2011, 11:38 AM
Monday 6/13/11

Squats 260x5 260x4

Paused Leg Press (Wide) 320x20

SLDL 170x10 170x10

Hanging Leg Raises bwx8 bwx7

Abduction 100x20

Calf Raises 220x10 220x10

Last rep on squats I went too low, lost my "spring" and got squashed. Oops.

Tuesday 6/14/11

Guillotine Press 145x6 150x6

Hammer DB Bench 60x12 60x7

Tricep Pushdown (straight bar) 60x20

DB Side Lateral Raise 20x10 20x10 better form

DB Front Raise 25x10

Pull-aparts (black)x20

Comments

Went too aggressive with cutting calories last week, played a lot of basketball and my strength went down a bit. Didn't have as much energy and noticed it in the gym. Still trying to figure out exact maintenance numbers for the summer. Trying 3100 this week

TheBrewerman
06-27-2011, 09:42 PM
Friday 6/17/11

Snatch-grip platform deadlift 230x5 235x5

GHR Bodyx10 bodyx10

Ab Wheel (knees)x20 (knees)x20

BB Rows 140x6 140x6

Pull-ups (BW: 175.2lbs) bwx7 bwx4

BB Curls 80x10 90x5

DB Hammer Curls 25x10 25x10

TheBrewerman
06-27-2011, 09:48 PM
Monday 6/20/11

Squats 260x5 260x5

Paused Wide Leg Press 330x20

SLDL 170x10 175x10

Hanging Leg Raises BWx8 BWx8

Abduction 100x20

Calf Raises 220x10 220x10

total 29:49

Wednesday 6/22/11

Guillotine Press 150x6 150x6

Hammer DB Bench 60x12 60x8

Tricep Pushdown (straight bar) 50x35

DB Side Lateral Raise 20x10 20x10

DB Front Raise 25x10

Pull-aparts (black band)x20

Friday 6/24/11

Deficit Deadlift 295x5 295x5

GHR Bodyx10 bodyx10

Ab wheel (knees)x20 x20

BB Rows 140x8 140x8

Pull-ups (bw 174.6) x5 x4

BB Curls 80x10

Hammer DB Curls 30x10 30x10

Comments

Dropping the EZ-bar curls because they're uncomfortable on my forearms

TheBrewerman
08-09-2011, 09:00 PM
Been a bit since I posted here. Took the Pharmacy College Admission Test (PCAT) on July 27th so I spent the month leading up to it studying pretty hard and I wasn't online much. It paid off and I got scored in the 88th percentile for my composite score. I still lifted through the past month and will post those numbers soon. My girlfriend broke my laptop so I'm on my company's iPad and typing those would be a pain in the ass on this.

I'm also currently nursing a hopefully minor shoulder injury- went too low and flared too wide on guillotine presses. It's slowly healing but i don't want to aggrevate it by putting weight on it so I'm taking it easy for now and just focusing on my conditioning so I'm ready to go as soon as it's 100% healed.

TheBrewerman
08-30-2011, 12:37 AM
Not gonna bother posting workouts I've done that aren't on here. Just starting from today and going forward

Monday August 29th

Paused Squats 215x5 220x5

Leg Press (wide) 290x20

RDL 160x10 160x10

Hanging Leg Raise BWx4 BWx4

Abductor 90x20

Calf Raises 220x10 220x10

Abs were still sore from the wheel on Friday. Other than that, good day

TheBrewerman
09-18-2011, 11:01 PM
Shoulder rehab is going alright. PT said I have inflammation in the short head of my bicep and slight inflammation in my rotator cuff. Cleared me to start benching again so we'll see how that goes. The pain has improved tremendously but some activities still cause discomfort. Should hopefully be 100% again after this week

TheBrewerman
09-26-2011, 10:10 PM
Monday 9/26/2011

Zercher Squats 200x5 200x5
45 degree Leg Press 300x20
SLDL 180x10 180x10
Ab wheel kneesx20 kneesx20
Hip Adductor 120x25
Calf Raises 225x10 225x10

Time: 35:41

TheBrewerman
10-04-2011, 03:50 PM
Thursday September 29 2011

Rack Pulls 325x5 345x5

GHR bwx10 bw+5x10

Pulley Crunches 70x20 70x20

BB Rows 140x6 140x6

Reverse narrow grip pulldowns 125x8 125x8

Hammer DB Curls 25x10 25x10

Reverse Curls 50x10 50x10

37:10

TheBrewerman
10-04-2011, 03:56 PM
Monday October 3 2011

Zercher Squats 200x5 205x5

45 degree Leg Press 320x20

Ab Whee kneesx20 x20

SLDL 180x10 185x10

Adductor 125x20

Calf Machine 225x10 225x10

35:10

TheBrewerman
10-12-2011, 10:38 PM
Thursday October 6 2011

Deadlifts 320x5 325x5

GHR bw+5x10 bw+5x10

Pulley Crunches 72.5x20 72.5x20

(re-working form on BB rows)

Narrow reverse grip pulldowns 125x8 130x5 wrist felt funny halfway through

Hammer DB Curls 25x10 30x10

Reverse Curls 50x10 50x10

41:05

TheBrewerman
10-12-2011, 10:41 PM
Monday 10/10/11 DELOAD WEEK

Zercher Squats 170x5 170x5

45 degree Leg Press 270x20

SLDL 155x10 155x10

Adductor 105x20

Calf Raises (Machine) 190x10 190x10

24:10

I go in for hopefully what is my last round of physical therapy tomorrow. Assuming everything goes well I'll get a steroid shot in my shoulder next week and should soon after be good to start benching and such again.

TheBrewerman
10-18-2011, 11:48 PM
Still figuring out my shoulder issues so no bench work again this week

Monday 10/17/11

Zercher Squats 205x5 205x5

45 degree Leg Press 340x20

SLDL 185x10 185x10

Ab Wheel kneesx20 kneesx20

Adductor 125x25

Calf Machine 230x10 230x10

Improvement all around!

Tuesday 10/18/11

GPP
carried 30 lb bag "bear-hug" style up flight of stairs, 30 sec rest, carried back down stairs, 30 rest -> one rep
11 reps in 20 minutes

TheBrewerman
10-26-2011, 12:26 PM
Wednesday 10/19/2011

GPP
30 lb bag + 5lb ankle weight on each leg
Carried bag across shoulders up 42 stairs
Up, 30 sec rest, down, 30 sec rest > one set
11.5 sets in 30 minutes

Thursday 10/20/2011
Deficit Deadlifts 300x5 300x5

GHR Body+5 x 10 Body+5 x 10

Pulley Crunches 72.5x20 72.5x20

Pendlay Rows 95x8 95x8

Reverse narrow grip pulldowns 125x8 125x8

Hammer DB Curls 30x10 30x10

I put my ego aside on the rows and focused on form- MUCH BETTER than it has been recently. Deficits up also.

Monday 10/24/2011

Zercher Squats 210x5 215x5

45 degree Leg Press 360x20

SLDL 185x10 185x10

Ab Wheel kneesx20 kneesx20

Adductor 140x25

Calf Machine 230x10 230x10

Tuesday 10/25/2011

Still can't bench or do upper body

GPP
20 min
up 42 stairs, down 42 stairs > one set
Held bag tight against chest
14 sets in 20 minutes

Also had intramural volleyball and flag football games. Still waiting for physical therapy to be over- starting to get pretty frustrated with my doctors

TheBrewerman
10-27-2011, 10:57 PM
Numbers from the scale on Wednesday..I did 3 readings and took the average

172.3 lbs
17.4% BF
60.2% water
43.4% muscle

I kind of ignore the last two numbers because I don't really trust a scale to accurately read those (and I take the BF% reading with a grain of salt as well). Weight was up 4lbs from last week which means either the scale is screwy or something's up with me. I did not eat enough to gain four lbs but I'm cutting carbs down a bit to check. Didn't work out yesterday or today because I'm starting to feel shitty/sick

TheBrewerman
11-03-2011, 12:20 AM
Friday 10/28/11

Rack Pulls 360x5 360x5

GHR body+5x10 body+5x10

Pulley Crunches 72.5x20 75x20

Pendlay Rows 105x8 105x8

Reverse narrow grip pulldowns 125x8 125x8

Hammer DB Curls 30x10 30x10

TheBrewerman
11-03-2011, 12:24 AM
Wednesday 11/2/11

Scale numbers

174.3 lbs
17.9% BF

Stressed + busy does not equal a good combination.

Went to the doctor this morning to get another look at my shoulder. He said it's likely an irritated rotator cuff and gave me some prescription anti-inflammatory medication. However, I also found out I broke my right ring finger from playing flag football last night. So my left shoulder is hurt and now my right hand has a broken finger and I can't grip anything. Long story short, THIS SUCKS

TheBrewerman
11-08-2011, 11:01 PM
Tuesday 11/8/11

Zercher Squats 215x5 215x5

45 degree Leg Press 380x20

GHR bodyx10 bodyx10

Pulley Crunches 72.5x20 72.5x20

Adductor 140x20

Calf Raises- right calf felt tense so I stopped on these

TheBrewerman
11-10-2011, 02:19 PM
Wednesday 11/9/11

Weight: 169.8lbs
BF: 16.8%

Either my scale is broken or I fluctuate weight like I'm PMS'ing

TheBrewerman
11-27-2011, 01:39 PM
Monday 11/14/11

Zercher Squats 225x5 230x5

Leg Press Machine 300x20 (45 degree machine broken)

GHR bwx10 bw+5x10

Pulley Crunches 72.5x20 75x20

Adductor 140x21

Calf Raise Machine 220x10 220x10

Wednesday 11/16/11

Weight 169.46lbs
BF % 16.6%

Thursday 11/17/11

BB Bench 45x12 75x6 100x5 120x3 135x1
Comments: shoulder stiff, pain not as bad as previous benching attempts but more acute

DB Hammer Press: 30x3
Comments: Hurts tucking elbow in so close, hurts on concentric portion more

Tricep Pushdown 42.5x10
Comments: no shoulder pain

DB Side Lat Raise 15x10
Comments: pain only when shoulder "tucked" in more, no pain when "flared out"

DB Front Raise: 15x10
Comments: Pain on concentric, minimal on eccentric (up)

TheBrewerman
11-27-2011, 01:43 PM
Monday 11/21/11

Zercher Squats 230x5 235x5

Leg Press Machine 300x20

GHR Bw+5x10 Bw+5x10

Pulley Crunches 72.5x20 75x20

Adductor 140x25

Calf Raise Machine 225x10 225x10

TheBrewerman
12-04-2011, 06:35 PM
Monday 11/28/11

Zercher Squats 235x5 240x5

45 degree Leg Press 380x20

GHR bw+5x10 bw+5x10

Pulley Crunches 72.5x20 75x20

Hip Adductor 140x20

Calf Raise Machine 225x10 225x10

Thursday

Deficit Deadlifts 275x5 275x5

GHR Bodyx10 x10

Ab Wheel kneesx20 kneesx20

Pendlay Rows 95x8 95x8

Skipped the curls due to shoulder issues. Nothing else bothered it which is good. I had an MRI Friday ad will get the results Tuesday

TheBrewerman
12-15-2011, 10:10 AM
Got a cortisone shot in my shoulder. Doctor told me to give it 6 weeks (which seems long) and then I have a follow up appointment. Can't bench in the mean time, which I haven't done since July so that's nothing new. It's gotten better since then but I'm still worried this 6 weeks will be more wasted time because it still hurts to even sleep on.

In the meantime, took a week off since some things got rough

Monday 12/12/11

Zercher Squats 240x5 240x5

45 degree Leg Press 380x20

GHR Bw+5x10 Bw+5x10

Pulley Crunches 72.5x20 75x20

Abductor 85x25

Calf Raise Machine 225x10 225x10

It's about that time to switch shit around. Accessory lifts are stalling and Zercher's are causing some weird pains in my arms.

TheBrewerman
12-24-2011, 12:40 PM
Thursday 12/15/2011

Deficit Deadlifts 275x5 275x5

GHR Bodyweight+5x10 bw+5x10

Ab Wheel Kneesx20 x20

Pendlay Rows 95x8 100x8

DB Curls 25x10

Monday 12/19/11

Squats 250x5 250x5

45 degree leg press 380x20

Pullthroughs 95x10 95x10 (these were a pain in the ass to do with the machine available)

Ab Wheel Kneesx20 x20

Hip Abductor 90x20

skipped calf work because they've been cramping bad lately

Tuesday 12/20/11

mobility work
1 mile jog- 8:28 min
Box jumps, box just above knees; 3x3
50 jump shots
4 suicides
50 free throws

Thursday 12/22/11

Romanian Deadlifts 245x5 245x5 (first time doing these 2x5 not 2x10)

GHR bw+5x10 bw+5x10

Hanging leg raise bwx8 bwx6

Pendlay Rows 100x8 100x8

DB Curls 25x10