Wow, staying up past my bed time really kicked my ass. I was useless monday, and yesterday I felt like I had something in my throat all day. Then last night I start coughing uncontrollably. I took some cough medicine. I guess I'm sick. I feel okay otherwise. Just to make sure it doesn't get worse I took today off and will have to do some more modifications this week.

Plan for rest of week:
Thursday: ME Squat/DL (Will start with 5reps and goto 3rm instead of 3 to1.)
Friday: ME Bench
Saturday: DE Squat/DL (Will do 5 sets of 1 rep for squat/dl)

FUCK, I'm still sick as shit. I started feeling worse as the day went on yesterday. I'm wiped out all day and my throat is killing me. Hopefully, tomorrow will be a better day.

Revised revised plan
Friday: ME Squat with a DE DL (just get some more work on the form on the DL maybe 5 sets of 1)
Saturday: ME Bench

Well, I guess I have pneumonia. The doc didn't know why I didn't feel worse than I do. I mean I have this constant cough and I feel wiped out but I didn't know I had a fever too. I guess I don't remember the last time I was sick. He said it was a good thing that I didn't workout the past few days and took it easy but he said I need to take off work too. I'm at work now so oh well. I'll just hide out in my cave all day as much as possible.

NEW REVISED REVISED REVISED PLAN
SFW : smash fucking water (doc said I just need to keep drinking the fluids and take these horse pills.)

Next Monday: Redo Week2

Feeling a little better. Still have a little cough but doing much better. I should be good to go tomorrow morning for a light workout. Good thing it is a DE day as I can hit the speed and not the weight so heavy. I just wont hit the accessory movements so hard.

APRIL 2008.

I'll be competing in the NASA PL meet. I told my wife yesterday my desires and she said that it will be exciting and looking forward to it. The next year I will have to step up my game. This coming April I'll get a good feel of what its all about and make some contacts to help me on my way. So far this forum has been a lot of help particulary I have to thank unstable and everyone at elitefts for the help and direction.

looks like you're putting too much emphasis on dumbbells. I didn't read through your entire log but I see quite a bit of DB work in there. Generally at Westside, dumbbell work is reserved for supplemental/accessory lifts or the repetition method.

For example...
Max Effort Bench:
Boards / Floor Press working up to a single or triple.

DB clean & Press
10-15 reps 5 sets.

Modified DB extensions
10-15 Reps / 5 sets or 60 total reps.

OR
Decline DB press (palms in)
Pick a weight and do as many as you can in 1 minute. Make a note of this, try to exceed that number in the same amount of time in another workout.

I understand where you're going with that. While following the 9week program I had to resort the floor press to using DB's and then the last two weeks it called for doing DB presses on a ball for reps which I didn't understand but I did them anyways. They did burn but didn't go with any of the ME day's I'd done before. Now I'm kind of on my own and will look out for that. Thanks for looking in.

I'm feeling much better. My cough has almost gone but my chest feels heavy still. Probably still healing itself as is my throat. I took it easy today with more rest and didn't try and push the weight higher so much. I still got winded pretty easy.

Redo.
Week2/Day1 DE Bench

Bench 60% 1RM work three different grips
10x3@155


DB Flat Bench Press
4x10@55

DB Bent Over Rows
4x10@60

Tri Pushdowns
4x12@60

Concentration Curls (because I felt like it, SFW!!)
4x15@35

B/W 179.2

Food for today:

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Pizza HarvestWheat Supreme ThinCrust DG ( 2 serving ) 500 16 64 26
Beans, baked, canned, with pork ( 1 cup ) 268 4 51 13
Finfish, salmon, pink, canned, without salt, solids with bone and liquid ( 6 oz ) 236 10 0 34
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Mushroom soup, cream of, prepared with water ( 0.25 cup ) 32 2 2 1
Chicken, boneless, NS as to part, breaded, baked or fried, light or dark meat, prepared skinless, NS as to coating eaten ( 5 oz, boneless, cooked ) 347 16 9 40
Pineapple, raw ( 1 slice (3-1/2" dia x 3/4" thick) ) 41 0 10 0
Onions, young green, raw ( 0.25 oz, raw, yields ) 2 0 0 0
Rice, brown, long-grain, cooked ( 1 cup ) 216 2 45 5
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Total 3783 79 466 313

Still dragging but really wanted to hit the 345 with a good pause on the low box. Took a little longer break then normal and jump up the weights a little fast then last week. After that I was pretty worn out.

Week2/Day2 ME Squat/DL

Low Box Squats
1x3@bar, 95, 135, 160, 195, 225, 255
1x2@295 (could have went for the third)
1x1@335, 345
Got the 345 clean this time no miss.

GHR 30 Reps in 1x12, 1x8, 1x10

Leg Raises 4x16

B/W 179.8

Foods for today

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Oats, raw ( 1 cup ) 311 5 54 13
Real Gains from Universal ( 44.3 gram ) 174 2 25 15
Chicken, boneless, NS as to part, breaded, baked or fried, light or dark meat, prepared skinless, NS as to coating eaten ( 10 oz, boneless, cooked ) 694 32 17 80
Rice, brown, long-grain, cooked ( 1 cup ) 216 2 45 5
Mushroom soup, cream of, prepared with water ( 0.5 cup ) 65 5 5 1
Onions, young green, raw ( 0.25 oz, raw, yields ) 2 0 0 0
Pineapple, raw ( 2 slice (3-1/2" dia x 3/4" thick) ) 82 1 21 1
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Tortilla, flour (wheat) ( 1 medium tortilla (approx 8" dia) ) 140 3 24 4
Lettuce, raw ( 1 cup, shredded or chopped ) 7 0 1 1
Tomatoes, raw ( 0.25 cup, chopped or sliced ) 9 0 2 0
Olives, black ( 0.25 cup, NFS ) 35 3 2 0
Ground beef, extra lean, cooked ( 1 cup, cooked ) 312 20 0 31
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Total 3691 85 427 308

I'm feeling up to about 98% now. Next week I'm going to have to lift harder then ever before.

Week2/Day3 ME Bench

Low Pin Presses
1x3@Bar, 115, 145, 185, 205, 230 (PR) Fuck'n A I got the bastard for 3
1x2,miss@240 (PR) Can't stop now
1x1@245 (PR) ON A ROLL!!
1xmiss@250 Felt good on the the way down but the pause on the pins killed me

Pullups
6x5

Tri Combo Delts w/ three plate pinch
3x20@15 (3x5s)

DB elbow out Tri ext.
4x10@40

B/W 179.4

99%.... Hips didn't hurt so bad like they did the last time I had a DE Sq/DL day. I was able to get some pretty good explosive power coming up.

Week2/Day4 DE Squat/DL

Parallel Box Squat 60% 1 RM
10x2@215

DL from floor, Did a few conventional but mostly sumo.
10x1@195

Hypers 4x10@90 (2s pause on top)

Side Bends w/ DB
3x10@70


Ab Pull Downs

Seated Calf Raises 5x15@90

B/W 183.2 I broke the 180 mark for the first time in a long time!!!!

Who needs a gym to do GPP work when I have an entire house full of crap to lift and move. Since I'm moving in a few weeks I decided I need to get rid of a bunch of crap that is just sitting around. I started with the heaviest and most numerous stuff today. I have a lot of books, and seriously I don't just mean a bookshelf full. I literally have several hundred books and down in the basement most of them sit. So, I went through them and picked out many that I need to get rid of. Well first I had to move them to a good location to sort through, then I had to move them to my car, then from my car to the goodwill. Each box was about 90lbs. These were big boxes that were used for computer monitors. I'm freaking beat and I can really feel it in my quads having to go up the stupid stairs.

Box Lifts and carries:
10x1@1 box at a time to cleared out space

Box Lifts and carries:
4x1@1 box at a time back to storage

Box lift, stair climb, and carry:
6x1@1 box at a time to the car

Box lift and carry:
6x1@1 box at a time to the goodwill

B/W 182.3

SFHousework

Lol, welcome to my job. I'm a part time mover

Yeah, I feel for yeah. No way would I want to do that for any kind of living. This is bad enough. This will by my fifth house I've bought now in 6 years and 6th move in 6 years.

Feels Good to be back to 100%.

Week3/Day1 DE Bench

Bench 60% 1RM
8x3@155

Mid-Height Pin Press
1x3@165, 205
1x2,miss@245 Damn IT!! (got it up about an inch or two but no more than that)

DB Bench
1x10@60,65,70,80

DB Bent Over Rows
4x10@85

Tri Push Downs
4x10@80

Seated Alternating DB Curls
3x8@40

B/W 181

You have to keep your head in the game and get your ass to the bathroom....

Week3/Day2 ME Squat/DL

Low Box Squats
1x3@bar,115,135,185,205,225,275
1x2@320 Wanted to go for a big PR so kept it at 2, could have got 3.
1x1@345
1xMISS@365 I almost had this sucker if I didn't start thinking about how bad I had to go take a crap on the way up. I lost concentration and the bar slipped a little so I brought it back down to the pins safely before I lost it all the way. I was pissed but that kid of strained my back a little and didn't want to push it and go for it again. That would have been a big PR for me.

GHR
33 Reps short pauses between a few sets

DB walking Lunges
1x30@BW per leg

Hanging Leg Raises
4x16

Seated Calf raises
3x15@70

B/W 180.2