TPower81’s BodyBlog

Did that two weeks ago.  No injuries.

 Took a week off last week and only 2 workouts.

Now starting routine of 3 full body workouts a week and a specialized day for lagging body parts.  Also varying rep ranges, and rest periods.

Not seeing a lot of progress.  I feel like I’m working hard in the gym but not getting anywhere.  I’ve been stuck at 191lbs for 3 weeks now too.  I know I need to up my calorie intake but its been hard getting in the required calories.

In order to get to 1000lbs this week, I had to bench 275 this morning.  Check that one off the list!  I was able to put up 275 x 6, and then by 5.  After that I drop setted to 225 for 12 reps. 

Next up will be squatting 375.  My hip flexors are doing better but they were really sore over the weekend.  I’m hoping it doesn’t effect my squat!

So…I got up, was on time to the gym and everything.  Did my morning routine, ate the same meal, slept roughly the same amount as always.  I got to the gym ready to tackle the 110lbers for incline bench.  First time I go to flip them up and I failed getting them into place.  Threw them down on my thighs and went again.  This time I got them up, 6 reps, done.  Felt good. 

Second set, flip them up, got all awkward and crap, couldn’t get them in place.  Tried again, still couldn’t get them in place.  Went a third time, this time getting pretty pissed off at myself and failed again.  Threw them down, went for some water.  Came back and racked the weight.  Went down to 90lbs which seems so easy these days and finished out 2 sets of them.  Very dissapointed.

Unfortunately that sort of set the tone for the rest of the workout.  I was able to get decent weights in the following exercises, but nothing spectacular and the entire workout I felt like I was barely holding on.  Just dragging so bad…

I suppose every now and then you have one of those workouts.  Thursdays are always hard for me to begin with because wednesday is my lowest carb day.  I try and eat as close to zero carbs as I can…also reducing calories for the day since I’m not exercising at all.  I also weighed in at 190, 2lbs down from Monday.  I’m not exactly worried about this either…as the week progresses the carbs deplete from my body and I will lose weight.  I’m really looking forward to the weekend though, lol!  Two off days… 

Weight lifted for at least 6 reps, PR’s.

Barbell Bench Press, 265 PR

Barbell Squat, 355 PR

Bent over BB Row, 225 PR

Bent over rows were dang easy.  Going to increase weight maybe 20lbs next workout and see if I can get it up.  Barbell squat was slow and strenuous but I made sure to get down for enough so it would count.  I think I had the weight a bit high on my shoulders because I felt too much of the good morning effect and had a hard time keeping it back.  It was minor though.  I did two sets at this weight.  Next week I’ll bust out 3 at 365.  I did 3 sets on bench at that weight, 6/5/4 reps.  I’ll increase to hit 275lbs next week, a milestone for me.

Weighed in at 192lbs.  Up 2 lbs from last week although I think I weighed myself on tuesday last week…I’m very happy with these last 12 lbs.  While I do feel like I’ve gained some fat, it seems to have been minimal.  I can still see cuts in my legs, and my abs are slightly visible when relaxed.  I need to take some pics and get some measurements, although laziness sets in once I get off work!

Weight lifted for at least 6 reps, PR’s.

Barbell Bench Press, 265 PR

Barbell Squat, 355 PR

Bent over BB Row, 225 PR

Bent over rows were dang easy.  Going to increase weight maybe 20lbs next workout and see if I can get it up.  Barbell squat was slow and strenuous but I made sure to get down for enough so it would count.  I think I had the weight a bit high on my shoulders because I felt too much of the good morning effect and had a hard time keeping it back.  It was minor though.  I did two sets at this weight.  Next week I’ll bust out 3 at 365.  I did 3 sets on bench at that weight, 6/5/4 reps.  I’ll increase to hit 275lbs next week, a milestone for me.

Weighed in at 192lbs.  Up 2 lbs from last week although I think I weighed myself on tuesday last week…I’m very happy with these last 12 lbs.  While I do feel like I’ve gained some fat, it seems to have been minimal.  I can still see cuts in my legs, and my abs are slightly visible when relaxed.  I need to take some pics and get some measurements, although laziness sets in once I get off work!

Incline DB Press 105lbs x 6/6/4  PR

Chin-ups BW+50lbs x 6/6/6  PR

Skullcrushers 80-90 x 8-6/6

BB Curls 80×6/6/6 (Dropped weight from 90 will increase next week again)

Arnold presses 45-50 x 6/6-6

DB shrugs 80lbs x 6/6/6

Overall a good workout.  105lbs is heavy on incline but I’m closing in on maxing out the weights there!  I got all my reps with good form, but the last set was really slow and tough.  I drop setted most of the exercises today but didn’t record the weights above.  Chin-ups was also a PR.  Despite having virtually a no-carb day yesterday I felt like I had a good workout!  I can’t wait for tommorow, going to PR deads…

I have been struggleing with the dead lift recently…well in general I guess you could say.  I started deadlifting about 2 months ago and haven’t really gotten the hang of it at all.  I think part of my difficulty is in the fact that my torso is long compared to my legs.  So…at the bottom of the lift I have a very hard time keeping my back good and locked with a strong arch. 

Today I tried sumo deadlifts and I must say I definitely will be doing these all the time now!  The sumo lift lets me get closer to the ground and really squat into it.  Its harder on the hips, but easier on the back (which is another plus since I’ve had lower back disc surgery before and have lost some flexibility there).  I also really feel like I can sit into though, and pull with much better form.  I started at 135 to get the hang of things, then did 6x 225/275 and 4×315.  Next week I’m going to throw 325 on there and pull 3 sets.

I have a couple problems though and I was wondering if there were any of you with stellar input you could give me.  First of all, I have a training partner that does lower weight so I have to rack and load weights every set.  With that being said, when I got my grip ready with a wide stance while the bar was still on the rack it was extremely awkward pulling the weight up, walking back two steps and then dropping the weight to the floor.  Do you guys generally do a conventional deadlift to get the weight to the floor and then switch up the stance?  Do you load the weight sitting on the floor and just go from there.  After my last rep too it was kind of hard to get the weight back to the rack too…holding 315 and trying to walk the weight back, while its bouncing off my thighs and I’m struggleing with the grip.

The second problem I had was with the grip.  I’m using an over/under style grip, but the bar is not knurled where I need to grip it.  So it makes it slippery in comparison. Should I move my hands out a bit to the knurled part, which would place them a little wider than shoulder width?

I had a good workout today.  The other day I was feeling pretty tired in the morning so I popped a Hydroxycut Hardcore before my workout to help wake myself up.  Typically I don’t have coffee or any caffeine in the morning to get me going…which after a long week of not sleeping enough, can really take its toll on my wakefulness for a workout!  I was pleased with the kick it gave me in my workout and so I decided to try it again this workout.  I’ve never tried NOxplode or any pre-workout drink other than BCAA’s but I think I might get some of this hydroxycut stuff and start taking one before every workout.  I felt awake, energized and ready to go!

 Todays workout posted a few PR’s.  I’m in a high weight phase, not so much worrying about how many reps completed as long as I can get around 3-6.  I’m only doing 3 sets so if I get 3 reps, then I decided whether or not to do another set to keep the volume a little more even.  Nevertheless here’s what I did today.

Incline DB Press - 100lbs DB’s!  6/6/4.  Rockin, reached my goal and new PR!

Chin-ups - BW (188) + 40lbs! 6/6/6.  Too easy, PR but next week going +50lbs!

Skullcrushers - 90lbs   6/6/5.  Form issues on second set but nailed the 3rd, PR!

BB Curls - 90lbs  6/4 drop set 85lbs 6, assisted on last rep.  PR!

Arnold presses - 40/45/50  6/6/5.  Searching for a good weight.

DB Shrugs - 70/70/60  6/6/6.  Not very taxing but my grip could not hold anymore…

If you’re curious I’m in phase 2 of tri-phase workout.  Basically an A,B upper and lower body split.  4 days a week - Upper A, Lower A, Upper B, Lower B. 

I’m closing in on this milestone…the 1000 lbs club (dead/squat/bench).  I haven’t really been gunning for this at all, its just starting to get close.  I’m not sure if I’ll ever be able to pull 400lbs but right now I’m at 275/335/235 for dead/squat/bench.  If I maxed out I might be able to get pretty close to 1000 lbs but I’m not in a hurry or anything.  Currently sitting at 845lbs and able to go three sets with the weight.

 Thursday is my try and repping 100lbs on the incline.  The only DB chest exercise I do is the incline db press, and it will be sweet to finally know that I’m over 100lbs on it!!!  Sitting back with those fatty 100lbers on my knees…throwing them up and cranking 6 reps out is my vision for thursday morning.  The only problem is I have a sticking point getting them up the first time and my spotter ain’t the best at helping me out.  I’m basically on my own.  I’ll have to get some black coffee in me to help me get energized and awake for it!

I’m looking forward to making a success post soon!

Each time I load up on food over the weekend my body rewards me with stellar performance in the gym the next day.

 Today I put up 245lbs on the bench, 3 sets 6/6/5.  Next week I will be breaking 250 for sure.  I’m excited to see that plateau pass me and I hope that in the future I will be able to put up 250 in the 8-10 rep range.  The goal for my next upper body workout will be to put up 100lbs incline dumbells.  I’ve been in the 90-95 range for a few weeks now and I’d really like the satisfaction of 100lbs in each hand.  It is almost making me want to eat a crap load of carbs over the next 2 days to make sure I’m ready to go, but I think I’ll just stick to carbs only after my workouts and maybe do a carb-up mid week.

I was really weak doing bent over rows so I decided to throw in two sets of chin-ups at the end of my workout.  I was able to do BW+37.5!  Improvement there.  I think on thursday, I am going to try and do my sets at +40lbs.  My goal is to be able to get up to bw+90 or 100 depending on what my bodyweight is at.  

So progress…little by little.