Since I gave up on my last logging effort...

[AlphaBrass01]

This past week

Like I said earlier, this week was nuts. After having Monday off of work, I worked 48 hours in the next four days. All of that took a bit of a toll mentally, so I did take it easy on deads this morning - I just wasn't really in th right mental zone to push. I'd rather stay safe than screw something up and hurt myself. This weekend will be a big time reboot for my brain!

Squat: 12x45; 8x135; 8x185; 6x225; 5x275; 5x275; 5x315; 5x315; 3x365; 3x365; 1x375
Bulgarian Split Squat (back leg elevated, holding dumbbells): 12x60; 12x60; 12x60; 12x65
Lying Leg Curl: 8x130; 8x140; 8x140; 8x150
Plate Pinch Grip: 3 timed sets to failure holding one 45 pound plate
Standing Calf Press: 20x285; 20x285; 20x285; 20x300
Elliptical: 2.62 miles in 10 minutes

Stepmill: 55 stories in 10 minutes
Arc Trainer: 0.69 miles in 10 minutes
Free Motion Weighted Crunch: 15x145; 15x145; 15x145; 15x150
Elliptical: 2.35 miles in 10 minutes
Stationary Bike: 7.56 miles in 20 minutes

Incline Bench Press: 37x95; 28x95; 26x95
EZ Bar Pushdown: 8x95; 8x95; 8x95; 8x95
Lat Pull: 10x170; 10x170; 10x170; 10x170
Seated Dumbbell Shoulder Press: 12x45; 12x45; 12x45
EZ Bar Curl: 10x65; 10x65; 10x65; 10x65
Dumbbell Shrug: 12x90; 12x90; 12x90
Elliptical: 2.58 miles in 10 minutes

Stepmill: 55 stories in 10 minutes
Arc Trainer: 0.69 miles in 10 minutes
Free Motion Weighted Crunch: 15x145; 15x145; 15x145; 15x150
Elliptical: 2.44 miles in 10 minutes
Stationary Bike: 7.68 miles in 20 minutes

Deadlift: 8x135; 6x185; 6x225; 5x275; 3x315; 3x315; 5x225; 5x225
Alternating Standing Dumbbell Hammer Curl: 10x40; 10x40; 10x40; 10x45
Upright Row: 10x95; 10x95; 10x95; 10x105
Standing Overhead Dumbbell Tricep Extension: 6x70; 6x70; 6x70; 6x70
Standing Calf Press: 20x285; 20x285; 20x285; 20x300
Elliptical: 2.71 miles in 10 minutes

The good news is that the new office is awesome. I sorta feel like a bad*** scanning my fingerprint to get in. Next time we move, we'd better get a retina scanner! LOL

Also, I think the changes in my diet have been good. I've gained back a few of the pounds I lost. I'm not looking to explode, but to gain slowly, so I think I'm on a good track for that. I'm not sure how much anything has shown in my physique, except for my back, which I'm really happy about.

[farmerson12]

Nice work bro

[AlphaBrass01]

Not the greatest feeling day on the bench, but not bad.

Bench Press: 12x45; 8x95; 8x135; 8x185; 6x205; 6x225; 3x235; 3x235
Incline Dumbbell Press: 8x65; 8x70; 8x70; 8x70
T-Bar Row: 12x125; 12x135; 12x135; 12x135
Rear Delt Fly Machine: 15x85; 15x85; 15x85
Preacher Curl: 10x65; 10x75; 10x75; 10x0
Elliptical: 2.53 miles in 10 minutes

[AlphaBrass01]

FYI: Updates may be sparse this next week - new office and covering for someone in another department while she's on vacation, so my hours will be nuts.

[AlphaBrass01]

Thanks, man. I still have a lot of trouble getting myself to really keep my weight back and not start by lifting my hips. When I get it RIGHT, I do okay.

[Illilian]

nice deads!

[AlphaBrass01]

So this session went MUCH better with the deadlifts. Phew...

Deadlift: 8x135; 6x185; 6x225; 5x275; 3x315; 1x400; 3x315; 5x225
Alternating Standing Dumbbell Hammer Curl: 10x40; 10x40; 10x40; 10x40
Upright Row: 10x95; 10x95; 10x95; 10x95
Standing Overhead Dumbbell Tricep Extension: 6x70; 6x70; 6x70; 6x70
Standing Calf Press: 20x285; 20x285; 20x285; 20x300
Elliptical: 2.59 miles in 10 minutes

[AlphaBrass01]

I had to be at work at 7:30 this morning because we closed at 4:00 to move the office (new spot on Tuesday!). As such, I hurried through what I did this morning, taking pretty much no rest between machines, when I usually take a couple of minutes to get my breathing normalized. I think I could have pushed the distances further with that little extra rest, but whatever.

Stepmill: 55 stories in 10 minutes
Arc Trainer: 0.69 miles in 10 minutes
Free Motion Weighted Crunch: 15x145; 15x145; 15x145; 15x145
Elliptical: 2.40 miles in 10 minutes
Stationary Bike: 7.58 miles in 20 minutes

[AlphaBrass01]

Oh man. The support exercises get reeeeeally tough after the opening lifts with this program! Today felt good. I haven't upped weight on a few lifts (not just for today), but I'm feeling stronger through the reps each week. It's tough to up the support lifts when I'm pushing the main lift each day. It's all good, though - today felt nice.

Incline Bench Press: 37x95; 27x95; 26x95
EZ Bar Pushdown: 8x90; 8x95; 8x95; 8x95
Lat Pull: 10x170; 10x170; 10x170; 10x170
Seated Dumbbell Shoulder Press: 12x45; 12x45; 12x45
EZ Bar Curl: 10x65; 10x65; 10x65; 10x65
Dumbbell Shrug: 12x90; 12x90; 12x90
Elliptical: 2.47 miles in 10 minutes

[AlphaBrass01]

Definitely. Sleep is one of my five favorite things.

[bull.dogz]

I <3 sleep!!

[AlphaBrass01]

Stepmill: 55 stories in 10 minutes
Arc Trainer: 0.69 miles in 10 minutes
Free Motion Weighted Crunch: 15x145; 15x145; 15x145; 15x145
Elliptical: 2.41 miles in 10 minutes
Stationary Bike: 7.53 miles in 20 minutes

I've been getting a little bit better sleep this week, which is something I really realized last night. I like sleep.

[AlphaBrass01]

Squat: 12x45; 8x135; 8x185; 6x225; 5x275; 5x275; 5x315; 5x315; 3x365; 1x375 (kinda, sorta, not really)
Bulgarian Split Squat (back leg elevated, holding dumbbells): 12x55; 12x60; 12x60; 12x60
Lying Leg Curl: 8x130; 8x140; 8x140; 8x150
Plate Pinch Grip: 3 timed sets to failure holding one 45 pound plate
Standing Calf Press: 20x285; 20x285; 20x285; 20x285
Elliptical: 2.58 miles in 10 minutes

My legs hated me after this. I was excited, but too beat to express it.

[AlphaBrass01]

I feel much better after today's workout. Great upper body day! My distance on the elliptical wasn't as high, which in my mind means that I pushed harder during the lifting. Like I've said, I like the cardio after to really burn out to the end. I feel more "finished" after that, if it makes sense, not that I don't give everything I have while lifting.

Before starting this, I had been completely stalled on my chest. Apparently I've moved past that a bit.

Anywho...

Bench Press: 12x45; 8x95; 8x135; 8x185; 6x205; 6x225; 4x235; 3x245
Incline Dumbbell Press: 8x65; 8x65; 8x70; 8x70
T-Bar Row: 12x115; 12x135; 12x135; 12x135
Rear Delt Fly Machine: 15x85; 15x85; 15x85
Preacher Curl: 10x65; 10x75; 10x75; 10x75
Elliptical: 2.46 miles in 10 minutes

[AlphaBrass01]

That's what I've been counting on. Either way, I'm honestly happy with 315, except for the fact that I know I can do better. Like I said at the start of this log, I don't have much experience with deads.

Anyway, so much for today being a true off day. We celebrated my sister's birthday at an Asian buffet place - full hibachi grill and sushi bar - awesome!!! Then we went back and moved the new furniture my parents got her into her room. Of course I was enlisted. We also had to move her old stuff out. Doing that stuff sucks, because being short turns into such a disadvantage - so many of the good places to hold were a little too high up for me to get good leverage and my wrists were all weird. Oh well - she was happy, and that's what matters for today!

I guess it's time to start another week...