Sirtitan’s BodyBlog

There’ll be no more PRs on the squat for this year.  This was officially my last workout of the year.  Not the best workout, but a good one nonetheless.  My lower back wasn’t fully rested to be doing squats… bad timing.  I guess I was greedy and wanted to get 345 up by year end.  I wish everyone a Happy New Year…  have a good celebration… drink but don’t drive.

Squats

135/10 225/10 345/fail 275/3 225/10

Close grip bench 225/8 245/4(+1 forced) 205/9(+1 forced)

Arnold Press 55s/9(+1 forced) 60s/5(+1 forced) 50s/7(+1 forced)

Chinups bw/11 bw+45/6 bw+90/1 (+1 forced) bw+35/6

Standing calf raises 250/10 300/8 350/4 250/8

Donkey calf raises 160/12 220/11 260/8

And as the year winds down , I keep on smashing PRs for the year.  I must admit I didn’t feel 100% during my deadlifts after completing the 3rd set (315lbs).  I found this to be odd considering I really upped the carbs during breakfast to make sure my glycogen stores were topped off (as if they already weren’t from the holiday orgy of seafood cuisine).  However, I was able to put up 445lbs. on the followed set.  It felt really damn good.  I gotta tell you, it’s either the Isopure or the Xtend, but since I’ve added both to my nutritional arsenal, I’ve been tearing it up.  After deadlifts,  I felt like my upper body needed some stimulation so I decided to do a few sets of bench press.  I felt solid from the start.  I completed 9 reps with 225lbs.  So I decided to go for a PR for the year on the next set.  I felt so strong, I was up halfway on the 2nd rep and gave the spotter the signal to help out.  Maybe I should of tried 290lbs. , but let’s take it one day at a time.

Deadlifts 135/10 225/10 315/9 445/1 375/5 225/4

Bench Press 225/9 285/1 205/10 205/7

I haven’t had time in the last few days to come on here and log in my workout, obviously due to the holiday season and it’s many respective family & friend events.  I admit I stuffed my face on the eve and on Christmas as well, but how sweet it was.  For anyone whose a fan of seafood, crayfish is like a gift from the gods.  IMO they are better than lobster.  I had well over a dozen, followed by clams, shrimp, mussels, cod fish, & lamb chops.  That’s just a taste of some of the things my family and I ate this Christmas.  I hope everyone’s holiday was enjoyable.  I always lament for those who have no one to share this time of year with.  I think that’s a tough thing to go through and I feel for you.  As this year winds down, I start thinking about all the things I set out to achieve… some I attained… some I failed… and some I still have my eyes on.  I challenge you all to reflect on the year and start setting goals for 2008 in every facet of your life, not just fitness!  You’ll be hearing about mine very soon.

I am really getting stoked about the Arnold Classic.  My training partner has agreed to come along, so this week I’m going to be making travel, lodging arrangments.  I’m contemplating going VIP.  (Anyone who has been there please let me know about your experience) I can’t wait, I’ve been looking forward to this for a very long time.

Here is the Christmas eve workout:

Close grip bench press 225/7(+1 forced) 205/8 (+1 forced) 185/10

Arnold presses 50s/10 55s/10 60s/7(+1 forced)

Dips bw/10 bw+45/8 bw+45/6

Db lateral raises 25s/14 30s/10 30s/10 25s/11

Happy Holidays everyone.  I took some pics this morning.  I’ll be posting them up shortly.

I didn’t wake up feeling too good this morning.  I had woke up in the middle of the night sweating, but I was too lazy to get up and put on a fresh shirt.  I must of had a nightmare or something.  My heart rate was up there, but I had no recollection of any frightening thoughts.  Anyhow my workout partner, Victor, called around 11 and we hit up the gym about 1:30pm.  Today’s workout was really intense.  It went past an hour and let me tell you we both felt like a tank ran us both over when we were done.  If things continue like this , we’ll be breaking PRs left and right next year. 

I have to start planning next week for the Arnold Classic.  This is something I said I’d be doing this year.  I know I’ll be dropping several C-notes to get out to Ohio and the hotel and for whatever else, but it’s something I’ve wanted to do since I was 14.  I’ll be rooting for Dennis Wolf!  It’s time to end the refrigerator ab era.  I give props to Ronnie on his first few Olympias, but several of the latter ones he looked like he was pregnant with 2 dozen triplets.  I could care less how much mass they carry.  If they look unaesthetic it’s all worthless.

Here’s the workout:

Pullups bw/10 bw+50/3 bw+100/fail (1 forced) bw+75/2(+1 forced)

Chinups bw/10 bw+45/3(+1 forced) bw+25/6(+1 forced) bw/7

Flat bench press 135/10 225/8(+2 negatives) 235/4(+2 forced) 205/7 (+1 forced) 185/6(+1 forced)

Incline db bench 65s/10 75s/8(+1 forced) 80s/4(+1 negative) 55s/10

Incline db flyes 35s/10 40s/10 45s/8(+1 forced)

Flat Machine rows 90/10 135/8 135/7(+1 forced)

Standing calf raises

250/10 300/8 250/8 200/7

Donkey calf raises

160/11 200/9 220/9

This hasn’t been the best week for coordinating a lifting schedule with my training partner.  I did my last workout by myself and this abbreviated workout I did by myself as well.  I didn’t want to go all out today since we’ll be lifting tomorrow.  I broke another PR for the squat today (for this year).  Like I said last year… I’m slowly going to be inching up to my PRs from high school… 115 lbs. away in the squat… 100lbs. away in the deadlift… and 40 lbs. away in the bench press.  I’m really torn right now inside about conditioning myself for a contest next year until I break these PRs.  Alot of it is mental.  My progress has been exploding upwards since I started my new job.  Yes I do love my new job.  The people and the environment are great and I’m motivating my co-workers to stay away from crap with processed sugars.  Well anyway, lemme stop with the rank and post the workout:

Squats 135/10 225/10 335/1 275/4 235/7 235/6 185/10

Standing Calf Raises (angled): 200/10 300/10 400/5 300/8 200/11

I nailed a new PR for the year in the deadlift today.  I got 435 up.  I’m pretty fired up!  I plan on doing deadlifts in 8 or 9 days again and go for 445.  It’s do-able!

Deadlifts: 135/10 225/10 315/10 435/1 365/6

Farmers Walk: 90s/60 meters 90s/70 meters

The last few days have been busy with social events at work and thus I’ve been severely sleep deprived… until last night where I slept a cumulative of 14 hours.  I woke up after 10 to have some milk and a serving of Xtend and went right back to bed.  Unsurprisingly, I felt rather fresh for today’s workout.

Pullups bw/10 bw+45/4(+1forced) bw+90/1 (+1 forced) bw+75/2

Chinups bw/10 bw+25/6(+1 forced) bw+25/4(+1 forced)

Flat barbell bench 225/8 (+1 forced) 255/2(+2 negatives) 210/6(+1 forced)

Incline db bench 65s/10 75s/7(+1 forced) 80s/4(+1 forced)

Flat db flyes 45s/10 55s/4 50s/7(+1 negative)

Machine rows (laying down) 90/11 135/6 145/4(+1 forced) 90/9

Superset: Standing calf raises 210/10 250/9 300/5, Donkey calf raises 160/12 200/8 240/5

Lat pulldowns 160/10 200/5 160/7

My lower back was still really sore from doing deadlifts on Monday.  After warming up with squats (just the bar),  I mustered the desire to go through with the workout.  I nailed a pr for the year on the squats, really impressive with the aching back.  My workout partner has been lagging me on the squat, deadlift, and pullup but he is catching up to me rather quick on the bench press, arnold press, and curling movements.  I also finished my first jug of Xtend today.  I literally went through it in 15 days.  I still have 4 more jugs to go.  Always cheap to buy in bulk.  Here’s the workout.

Squats 135/10 225/10 325/1 270/2

Close grip bench press 225/6 (+2 forced) 205/6 (+1 forced) 185/9 (+1 forced)

Leg extensions 110/11 150/10 190/9 230/5

Leg curls 95/10 125/9 170/2 110/6

Donkey calf raises 140/11 220/10 290/9 300/8

Boy was I so close.  I had 435lbs. up like 90% of the way through the ROM.  For some reason I just couldn’t get the weight up all the way.  The workout was still great.  I’m going to be doing alot of work for the calves from hereonout (if I want to stand any chance of looking proportional in my 1st contest next year).

Deadlifts: 135/10 225/10 315/10 435/fail 355/6

Close grip bench press: 225/6(+1 forced) 205/7(+1 forced) 185/7(+1 forced)

Arnold Press 50s/9 (+1 forced) 55s/6(+1 forced) 50s/6(+1 forced)

Farmers Walk 85s/90 yards 85s/90 yards 85s/60 yards

SUPERSET

Standing Calve Raises 200/10 250/9 300/6 200/8

Donkey Calve Raises 160/10 200/8 240/5 200/5

I’ve been pretty beat up this week.  I was so tired Wednesday night after a date that when I got to my car I fell asleep in such in a bad position that my body has been aching for days.  Nevertheless, I got in a pretty solid workout with my training partner today.

Flat bench Press: 135/10 225/8 (+1 forced) 285/ failed (2 forced) 245/2 (+2 forced) 205/8 (+1 forced)

Pullups bw/11

Chinups bw/9

Lat Pulldowns 120/10 200/3 (+2 forced) 160/8 (+2 forced)

Dips bw/22 bw/11 bw/12

SUPERSET

Standing calf raises 260/8 200/8 200/7

Donkey calf raises  140/13 180/6 180/6

Farmers walk  45s/ 330 Meters