Just_Moe’s BodyBlog

Ok push pull upper body

Rack Pull
185×10 WU
225×5
285×5
315×5
365×5
405×1 (tried for 2 just could not lock it out. However I did  pull it up which is half the battle!)

Bench Press ( please do not read this part)
65×10
95×8
95×8
no shoulder pain and really I can try a plate a side…..oh well LOL

Lat Pull down
120×10
120×10
130×10

Hammer Incline Press
90×10
140×10
140×10

Done.

I had a new lifting buddy tonight. Sebastian, my 15 yr old. He lifted with me every night back in 2005 and he is excited to have the summer off to really take off in the gym…he is interested in a body builder routine. So it is cool because I will work with him on a body builder routine and then power lifting routine with Tony…..and if I am ever done this diet I will be lifting 2x a day and be well on my way to being a Romanian

Yesterday was the last day of soccer…I ran a lot and my hamstring stayed intact, WOOT!

Ok I did not wrap my hamstring tonight which was not a good idea..it did not hurt but I lost depth on the 205 squat.

Squats
95×10wu
135×10wu
165×8
175×6
185×5
205×3 but Tony said all I did was bend the knees LOL I could not hit below 90 even without the fear of my hamstring…

Lunges
3×12 each leg 95lbs across the sets

Well, that is it, because at this point we needed to go as Tony split his shorts and was commando LOL He took it like a champ. We have now decided perhaps a gym bag is a good idea Cool

I know, nothing impressive but at least I will keep my leg muscles another day!

Ok tonight was pull.

Rack Pulls
135 x10 WU
225×10
275×8
315×6
405×1 PR!!

Bent Over Row
Ok these really pulled my hamstring so I did them for speed
3 sets of 115 10 reps as fast as I could.
Lat Pull Downs
120×10
130×8
140×6

That was it, that was all I needed to do. Benefits of starving to death  are short intense work at the gym!

Tonight’s leg workout is dedicated to carbohydrates everywhere..let’s get a round of applause for carbs everyone!!

Not to be outdone by carbs though I would also like to send out a very special thank you to Ace Bandage! ($1 to ACE Bandage corp) Without those two components in my workout tonight I would have been SOL!

Squats
95×10 WU
135×10 WU
185×10
185×10
225×6

That was it for my knees, anything heavier than that and I go home and ice them and take Advil till my stomach bleeds out.

Rack Squats 1.5" above belly button. This lands me ALMOST 90…in fact if I were an average gym goer I would call it level

225×10 **** that was SO DAMN EASY!
275×8
295×6
315×4..I had so much more in me too..I wanted to do 405 but I thought my hamstring would not appreciate it. I could feel it when I was doing the 315 but it was not painful more like…naggy.

BSS
2 sets 10 reps each leg no rest between sets.

DONE!! The gym was a/c and when we got there we were like ok right on it is cool in here..but we KNEW when we began working out it would not be noticed…I had sweat dripping off my hair with those rack squats!
Went outside only to be bitch slapped by 90 degree insane humidity!

However, i feel awesome, no hamstring pain..I nailed the weights wonderfully. I think 225 for squats is a PR for me as well!

Legs minus hamstrings 

Rack Squats bar 1.5" above my belly button.
135×10 WU
185×10 WU
225×8
225×10
285×8
315×0 DAMN! I tried too. Hamstring really wanted to help so I gave up.

Super Set Step ups and BSS
bench height
3×10
3×10
3×8

Light night because well…I am starving to death….

day 29 down 12 pounds.

Ok a couple of things I wanted to leave here for the record:

1) I have eaten one avocado MINIMUM daily.

2) I have weighed EVERYTHING I have eaten this entire 29 days.

3) I have not missed any planned workouts. I have gone very late to the gym and worked around new injuries.

4) I have gone to restaurants 2x while on the diet and have not swayed from my macros or caloric prescription.

5) I go to baseball games 2-3x a week where fried dough, home made french fries, hot dogs and other "treats" are sold. I bring no money and I take a drink with me.

6) I have journaled ALL of it and tracked it diligently.

7) I made my WANTS into actions and I created direction for my actions that are clear, concise and science based.

8 ) I have not wandered from my plan despite being tired, hungry, or weak in my lifts.

9) I envision me at my goal each night as I fall asleep or when lifting something heavier than I feel like I can lift or on the intervals I just have no energy to do but still do them.

10) Failure at this is not even a thought to me.

We have a new pup and this thing is harder than a new baby! She has to pee about every 30 minutes…night and day!!

Feeling "plump" today but it is humid as hell out right now…ok hell is probably not humid, that is probably very dry heat..so humid as the steam room in the retirement golf course  men’s locker room….see THAT would be uncomfy, so better analogy.

I like rest day because I can up the fat and eat tasty sirloin and avocado recipes…..

Tomorrow I am adjusting my program to not do DL anymore until the hamstring heals. I have been writing and rewriting the program to leave out hammies and still PULL on things…Maybe i will try silly bb’r things like shrugs etc.

ok legs tonight which is a JOKE since my left leg is all jacked up. I tried squatting..no. I tried narrow feet squats, again no.
I did 4 sets of Bulgarians
90×8
90×6
90×6
90×4
zero rest. I was really just switching legs back and forth till I could not do it anymore.

Leg Press *narrow and low like the pants on an emo teen*
200×12
200×10
200×8
Rest was 30 seconds

I tried to squat again after and again…no.

So…any ideas for leg work with a strained hamstring? I was really frustrated. It is funny too because I was all sweaty etc…but it was not what I WANTED…..

I kept carbs under 100 today, guess that is a good thing!

Oh and a side note because of new puppy and baseball I did not get to go to the gym till 9 p.m.
Point here is, despite injury and time getting all messed up to go…I went! I also planned my eats to accommodate for an injury. Little events in life should NOT stand in the way of your goals in a program. There is no exception if you make the choice to JUST DO IT ($1 to Nike)