Montreal Barbell The PR GYM

Warm up

3 x 135

1 x 145 (first raw over 135 in a while - went up nicely)

3 x 185 (shirt)

1 x 225

1 x 250 (ugly, but I muscled it up)

1 x 260 miss

1 x 260 miss

1 x 260 miss

...had many reasons why I missed 260 - mostly lack of reps in shirt...focus...discpline to keep form

Tricep Push Downs 3 x 6 x 2nd hold from bottom

Machine Push Downs 2 x 6 x ?

Bicep Curls 2 c 6 x 30 lbs

Flys - 8 x 15 lb dumbbells

DEADLIFT

*Should have said the training monday to Thursday is at a Rec Center in Charleston WV - not with my teammates

5 x 135

5 x 185

5 x 205

5 x 225

5 x 245 (all RAAAAAAAAAW conventional, hamstrings still a little sore from Sunday)

Pull Downs

6 x 100

5 x 130

6 x 115

Seated Rows

6 x 120

6 x 140

6 x 140

One Arm Rows

6 x 60 each arm

FOOD - EATING 3 MEALS AT SENIOR COMMUNITY, 2 SHAKES, PB&J SANDWICH AFTER WORKOUT

SLEEP - Not enough last night, but generally good

HEAD - Decent, not ready to push yet... 

Light Bench

5 x 95 x 5

Light Pull Downs

Ab stuff with weights

Plugging Away - Gear is pretty big right now - put on new wraps though, that helped

5 x 145 briefs

3 x 195

3 x 235

1 x 285 suit

1 x 325 suit

2 x 325 suit, wraps

Deadlift

3 x 225

3 x 275

3 x 315

1 x 365

0 x 405

0 x 405

FOOD - 6 / 10

Eating a little better, weight still around 148

SLEEP - 6 / 10 

Sleeping well

HEAD STUFF 

A little stressed and busy, but getting better

Great day with Abbie & Kuma on Saturday. Nice to be home with Ross and Shawna

Warm Up

3 x 135

3 x 185 (shirt)

1 x 225 (crooked, ugly)

2 x 225 (better)

a little tricep and bicep work - pretty mediocre

West Virginia at YMCA type gym. Added briefs today. Walked out squat.

SQUAT

Warm Up

4 sets of 185 x 5

BENCH

Warm Up

4 sets of 115 x 5 (shoulder / pec sore - thats new!)

DEADLIFT

Warm Up

4 sets of 225 x 5

EATING

Added protein shakes (2 x 50grams/day) (finally)

Feeling hungry - good feeling

SLEEPING 

Solid 8 hours again - yeah!

HEAD

Quiet, but okay. Energy is still a little low, but the sleep and exercise should help.

TUESDAY MARCH 15, 2011

Siince the meet in December, my training, eating and sleeping have gone a little amuck. 

December 9 - Meet in Lake George - solid

December, January - lots of travel, sick, lost about 15 pounds, training was minimal and pedestrian at best.

February 19 - 28 - Home. Ahhh - Ross suggested I do all three lifts every training session for 3 weeks - went well for 10 days - started to feel a little more comfortable under a little weight - put on some gear (bench up to 250 - miss; squat up to 375x5 - full gear; deadlift up to 3 plates for 5 reps - full gear)

March 1 - Sarasota Fl - trained only 1 day

March 6 - to Los Angeles - conference, a little illness - no training

March 15 - BACK TO GYM IN WEST VIRGINIA - Finally, here's the OUUUUUUCH - squatted 135 in power rack in West Virginia and my legs are on fire from the effort!

TRAINING

Bench up to 3 x 135

Squat 135 x 6 x 5 sets

Deadlift 

8 x 135

6 x 185 

3 x 235

EATING 

Better - 3 regular meals, bad snacks, need to buy protein

SLEEP

Better - 2 solid sleeps in a row - yeah!

HEAD

Feel like I may never be able to lift heavy again, but know this is just a reaction to the effort and commitment required to gain back my strength and form - need to get into a routine of being home at Montreal Barbell & Kuma to make it happen. I need the encouragement of my team, inspiration from teammates like Shawna, Shany and the rest of the guys to help me turn my fear of the effort into determination to achieve 

thanks for reading - I will start with my commitment to this page

DEADLIFT at REC CENTER, Charleston WV

Warm Up

10 x 135 (5 conv/5 sumo)

8 x 185 (4 / 4)

6 x 225 (3 / 3)

3 x 245

Pull Downs

6 x 100, 115, 130

Seated Rows

6 x 120, 140, 160

Back Extensions

8 with 35 plate

One arm rows

6 x 60 x 2 sets

Back to the rec center with wrist wraps in hand for light bench tonight

warm up 

8 x 95

5 x 135 (2 reps more than last week)

2 sets of pauses

5 x 120 (5 lbs more than last week)

Tricep push downs

8 reps x 100, 110, 120 (thats what it said - felt more like 40, 50, 55)

Machine push down

8 x 100, 110, 120 x 3 sets

Bicep curls

6 x 30 lbs x 2 sets

flys (stretch)

10 x 15 lbs 

trying to add a little more weight each time...helps give me something to focus on, motivate me a little

better eating, vitamims, a few good night sleeps in a row - makes a difference

looking forward to deadlift Wednesday

Squat day (evening) at the REC CENTER

Flew into Charleston - was committed to work out because I had not done so since thursday...having trouble getting onto a routine - too long away from home / home gym this time.

Anyway, enough whining...

Front Squats

3 sets x 5 with 135 - 

Leg Press

Hamstring Curls

Seated quad curl things that only hurt my knees

Seated Pull downs

Not a good workout - kept telling myself, its' okay...its really NOT