This week is really a drag. I know it sounds stupid but I hate having time off from work. Well, at least time off from work and not going anywhere. Just hanging around the house sucks. My grove is way off, I'm waking up later, not drinking or eating enough, and going into workout much later. I didn't track my food today.

Week8/Day3 DE squat

Box squat 62% 1RM
10x3@195

Hypers (2s pause on top, ouch!)
3x8@80
1x7@80

Lat PullDowns
1x8@150
1x8@160
1x8@180

Glut/Ham Raises
4x6

Hanging Leg Raises
4x15

B/W 176.8

I had a little more energy going in today. I can't wait to get back into my normal routine and next time I have time off and don't go anywhere I'm going to have to force myself out of bed first thing in the morning like normal. I just don't feel the same going in later in the day. Since I'm eating all the time I'm constantly burping up crap through out my workouts. I worked out my grip again today with the delt combo but this time used two 5lbs plates to make it a little harder and it was. I ended up pausing at the 12th rep then 8 more for both sets of 20.

Week8/Day4 DE bench

Bench Press 60% 1RM
10x3@145

Overhead DB Tri Ext
3x6@80
1x6@85

Reverse Grip Push Downs
3x15@50

Front/Side/Rear Delt Combo
2x20@10lbs (2x5lbs plates)

Pull Down Abs
4x15@60

B/W 176.8

Cals Fat Carb Prot
Oatmeal Our Family ( 1 cup, dry, yields ) 313 6 56 10
Turkey Subway 6" Honey Oat with Cheese ( 2 serving ) 760 17 108 48
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
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Dextrose by NOW ( 5 tablespoon ) 180 0 48 0
Waffle, plain ( 2 round waffle (8" dia) ) 649 20 100 15
Peanut butter ( 5 tablespoon ) 474 41 15 20
Syrup, NFS ( 3 tablespoon ) 170 0 45 0
Egg, whole, fried ( 4 large ) 362 27 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 4286 124 545 268

Next week will be my final test to see where I'm actually at for the squat/dl/bench. I'm looking forward to continuing this style of workout. I'll keep going with the three week cycle for a little longer, 12 weeks then do another check up. Then probably start switching it up to a two week cycle. I've been looking over many other training logs that workout on the westside barbell and I'm going to modify the weekly ME/DE/RE days. So, here's the plan:

Next week:
Tuesday: Max out on squat
Wednesday: Max out on bench
Friday: Max out on DL

Then Switch up the 12week cycle to:
Monday: DE/RE bench
Tuesday: ME Squat/DL
Thursday: ME Bench
Friday: DE/RE Squat/DL

Okay, here is the first day of I where was 8 weeks ago and where am I at now.

Starting stats:
B/W: 167
Fat: 11%
LBM: 148.63lbs

Current stats
B/W:177.51 (past week avg)
Fat: 13.2% (past week avg)
LBM: 154.08lbs

Conclusion:
B/W: up 10.51lbs
Fat: up 2.2%
LBM: up 5.45lbs

Now here are some measurements I found that I took of myself several years ago when i was at 175lbs. 8%b/f. I couldn't tell you if I was flexing on any of these, assume biceps I was, or where exactly I measured but I know I was cold and not pumped.

Wrist: 6.75
Shoulders 51
Chest 41
Waist 31
Hip 38
Bi 15.5
Forearm 12.25
Thigh 23.75
Calf 14
Neck 16

Today's measurements:
L wrist across bones straight: 6.75in
R wrist same: 6.75in
Outside around Shoulders: 50in
Chest under armpits breathed in: 43in
Accross Belly button completely relaxed: 34in (probably to much, fitting for a weight belt)
Waist pant size: 32.75in
Hips right around the ass: 40in
L arm at peak bi flexed: 15.25in
R arm at peak bi flexed: 15.5in
L forearm flexed: 11.75in
R forearm flexed: 12in
L thigh mid point leg straight out: 23.75in
R thigh mid point leg straight out: 24in
L calf: 14in
R calf: 14.25in
Neck mid-point: 15.25in


So, what does that all mean, absolutely nothing to me. I just love numbers. It's the numbers that are coming the rest of the week that mean the most to me.

My first real squat.

I did a little better then I was hoping for. I knew I should be able to do at least 325 fresh with a little warm up but was hoping for about 350. I got knee wraps this weekend to help with some knee stability as I have a lingering injury in my right knee from a moto-x accident. I didn't feel a thing with the wraps on which is good.

I started with 135 for a few reps then moved right up to 225 for a few reps just to warm up the joints. I jumped up to 305 for 1 rep just to get the feeling of a little heavier weight. I did it just fine.

So, I put on the wraps for the first time... Well, the first time for a lift. All weekend I practiced putting on the wraps to get a feel of them and figure out the best wrap for me. I put my leg out straight, lift up the toes to flatten out the calf and flex the quad to get it out of the way. Then I wrap outwards starting on the front toward the inside below the knee cap pushing it up a little. Then proceed to box it in doing a criss cross over the knee cap with tension on every angle and the final tag in front of the knee cap sticking up. I do the same thing on both legs. I wanted to do this on a weight I knew I wouldn't have a problem with just to get a feel of the wraps. It was very different walking out with the wraps on as they make me feel like my lower legs are a little wobbly. So, I did it again for one more rep and it felt a little more natural. Then I went to 315 and it still felt really good. I went to 335 at that's where I started to really struggle but I did it.

I thought about putting on 10 more lbs and see how that went but decided to just throw on 20 more lbs and get right up to 355. I got under the bar and thought crap I hope I'm not over doing it. Then that pissed me off thinking like that and I pushed up and stepped back. I'd never had that much weight on me like that but with out thinking or stopping to feel it dig into my traps I went down. I felt my self hit the hole, my hips felt like they were being folded in half. I knew I had to explode up and I did. My legs burned but then I felt myself going forward to much and I thought about the good morning squats and arched my back like I'd never arched before and pushed my abs as hard as I could into my belt. I don’t know if I closed my eyes or not because before I realized it my legs were locked out and I could see myself in the mirror again. My face was all red and veins sticking out of my neck. What a great experience. I can’t wait to do it again.

Squat 1RM Max: 355
B/W 177.6

Nice job!!!

Planning on hitting any meets anytime soon?

Thanks. I'm going to go watch a meet coming up in April. I can't wait. I'm really going to be paying attention to the 181lbs class in the pure and unequipped division as that is what I would try and do most likely. They have a meet near me every year in april so I figure I'll watch this year then maybe just maybe I'll try it out in 2008. This whole process that I've been going through is really addicting. I could barely sleep this entire weekend as all I've been thinking about is my max attempts this week.

http://www.nasa-sports.com/Entries/Entry%2...owerlifting.htm

Hey Jason... wow you put a lot of thought and energy into your training.
Anywho, I may have missed something but where's the beef?
I saw very little beef and not as much chicken as I would imagine.
Is there a reason for that? not tryin to be a dick, just curious?

You know what Arnold says Milk is for babies, and You are what you eat--that being said I saw a diet that is mostly made up of dairy and a shit load of shrimp..... you seem like a well of knowledge, thats why I was wondering why...

Beef and chicken certainly have better amino acid profiles than shrimp, crustations, and milk... well whey and casien are damn good.

Maybe I missed a goal of yours or something. elaborate please.

Thanks for the complements and the question.

Actually, if you look through out the diet you'll see a variety of meat. I try and eat at least once through out the week something that flies, something that walks, and something that swims. I usually eat the beef on the weekends for my cheating days because they are higher in saturated fats. I don't log my food intake on those days so you'd probably not see that unless there are left overs and I eat it through out the week. I cook large sums of food and eat many left overs through out the days following. However I'll eat a deer jerky or a little bit of beef jerky here and there as a small snack. I like variety for my protein sources. They all have their benefits and pitfalls so I think it all complements each other nicely. Chicken, Turkey, deer, beef, eggs, milk, cheese, yogurt, legumes, and even the oats and breads that I eat all make up my dietary protein profile. Then supplement that with my pre- and post- workout shakes and my before bed shake and it pretty much covers all my amino needs.

As for the dairy, I typically only drink milk with my shakes in the morning and the evening. Yogurt is awesome for the enzymes, good bacteria, and the protien. Cheese, well I like cheese on my sandwiches.

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
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
Chicken, boneless, NS as to part, broiled, light or dark meat, skin not eaten ( 5 oz, boneless, cooked, skinless ) 264 10 0 40
Whole Wheat 100% Bread Dutch Country ( 6 regular slice ) 540 6 102 24
Cheese, processed, American or Cheddar type, nonfat or fat free ( 3 slice, NFS (.75 oz) ) 93 1 8 14
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 3 6 oz container ) 258 1 41 22
Shrimp, Popcorn PortSide ( 0.75 serving ) 173 9 14 7
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Chicken, boneless, NS as to part, broiled, light or dark meat, skin not eaten ( 4 oz, boneless, cooked, skinless ) 211 8 0 32
Rice, brown, long-grain, cooked ( 2 cup ) 433 4 90 10
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 3692 65 477 307

I didn't mean to sound offensive. Obviously what ever you are doing is working for you. Just didn't seem like there was as much red meat and chicken as i'm used to seeing in a high protein diet..... lots of shrimp though. Is deer meat good for gaining? seems like it would be. I heard that rabbit is an amazing source of protein, if you happen to have rabbit lying around. I wish I had as much ambition as you do when it comes to monitering my intake. I tend to just make sure I have a 40/40/20 ration when I eat and I try to eat every 2.5 to 3 hours. Squats.... ouch, they can be very taxing on the body but damn do they improve total power and size-good luck with them. Oh ya, thanks for the tip on the face pulls, I did them today and they really isolated my inner traps well.

No, absolutely no offense taken. You hit it right on the head. I still am learning but over the years I have gotten to know my body really well. I know pretty well how my body grows and what kinds of foods it wants and when it wants them. Knowing your own body is the most important thing to exercise and nutrition. There are overall things that work for everyone but even they work at different levels. Everybody's body is different.

Here's your answer to the benifits of the protien packed shrimp:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=107

Good lift…
Since I had only previous gotten up 220 for 1 rep previously and that was with a pin press I was really hoping to get at least 225 – 235 on a good clean full press for my 1RM max. I started out with a warm up at 135 for reps then moved right up to 185 for 1 rep. I felt good. I felt like my form was on and I was going to get my goal. I moved to 205 for one more rep just to get a little warmer and a feel for heavier weight. It went down and up with out a hitch. So, I figured I’ll start with 225. I got myself a spotter and got myself ready. It was over before I knew it. I couldn’t believe I just had two plates on each side and it still felt like I had 205 on there. I was excited. So I figured it worked for the squat day it’ll work today. I put on 40 more pounds and went for 265. I planted my feet firmly to the ground, arched my back, and pulled in my blades. As I started lowering the weight I felt my left side go a little and was like crap I got to get this thing moving before goes all the way. I touched the chest and moved it up and about half way the bar was stuck and moved slightly downward, with a little help it started back up. The spotter said, “Not much help though by me, great job.” NO, NO LIFT. Not a good lift at all, I can’t call that my max with a downward movement after the ascent let alone the tiniest help from the spotter. I dropped ten and went for 255. This time I was ready, I knew I could do it. After almost getting 265 I knew 255 was in me. I got myself into position again. I knew that I was going to have to give it everything I had. As soon as the bar touched my chest I flexed every muscle in my body that I could, my lats, my back, my legs, my calves, my tri’s, my delts, and anything else I could muster. It was going up solidly then it started to slow down again and I though it can’t stop or come back to me I had to keep going. I gripped the bar and clinched my shoulder blades together as hard as I could and I pushed my feet flat against the floor like I was doing a leg press. My arms locked out, my but never left the bench, my feet never moved, and the bar never stopped rising; GOOD LIFT!!

Bench 1RM Max: 255
B/W 178.2

wow. shrimp... Thats cool, i like shrimp-- maybe i'll eat them more.
vitamin B, omega 3's.... didn't know that

Shrimp are great but they are usually just a snack because I definitely don't fill up on them. I love seafood in general as I grew up in south florida but I'm stuck in the mid-west now so I don't get a chance really to get really good fresh seafood like I used to. Know I understand how people around here think that Red Lobster is a great seafood resturant because there is nothing really any fresher around here. I do however love it when they have the all you can eat shrimp deal. That's another thing good about shrimp, it's really hard to mess them up taste wise.

I'm glad I've got another day to rest and even more so another day to figure out if I'm going to do my DL in a conventional stance or the sumo. I've never done a full DL so I have no idea which form will be best for me.

Food for today:

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 133 gram ) 523 5 75 45
Whole Wheat 100% Bread Dutch Country ( 6 regular slice ) 540 6 102 24
Tuna salad ( 1.5 cup ) 443 16 30 44
Sweetpotato, raw ( 1.25 sweetpotato, (5") ) 171 0 39 3
Rice, brown, long-grain, cooked ( 2 cup ) 433 4 90 10
Egg, white only, raw ( 3 large egg white ) 50 0 1 10
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Tilapia Fillets Walmart Box ( 4 oz ) 98 1 0 21
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Total 3474 58 472 278