I’ve been busy working on my main blog at http://sheenonline.biz. That one actually earns me money, so I gotta make sure I stay on top of it. (:

I have still been working out, but I haven’t been doing any specific routine or program. Yes, I know this is very bad. I plan on correcting it next week. I’m just so damn lazy about picking a routine and finding my rep maxes. I would rather just eat and lift and let that be all I have to think about.

In other news, it’s great to have all eyes on me at the pool. I’m not even that ripped yet, but I still get stares and compliments. It’s awesome.

I’m going to move to a full-body routine starting Mon. I don’t want to do HST because I don’t like the rep schemes. I want something simple and moderate->high volume. That means more than 5 reps. I know I’m not that strong yet, but I’m bored of 3×5 and 5×5 and all that strength-training stuff.

Have you done a full-body routine before? How did it work for you? Let me know!

I plan to focus on tightening up my diet and finding a new workout plan because Rippetoe’s has once again become boring as hell. I need more volume. I haven’t really had a really high-intensity workout in a while. One where I’m actually really sore for the next few days. (yeah yeah, soreness indicates nothing…WHATEVER)

The pool has opened up, so I will be trying to include swimming for cardio since it’s one of the few kinds that doesn’t all out suck.  I also have a nagging pain in my left knee, but it comes and goes so I’m not sure if I should worry about it. I’m hoping this week off will give all these bumps and scrapes time to heal.

• Squat - 3×5x245
• Bench - 3×5x190
• Deads - 1×5x245
• Dips - 2×12
• Abs - 2×12

Everything went great. Squats are super-easy now. I have focused on hip-drive and this seems to have sharpend up my form.

I missed the last rep on bench. Well, I didn’t miss it, I just didn’t bother to go for it. That’s going to haunt me until Monday.

Gonna have to start adding weigh to Dips and Abs. Just wary of doing weighted dips because of the pain in my elbow (which is actually gone) and a weird aching in my left forearm. Not sure what caused it, just felt it after I was done working out. I remember a similar feeling in my calves when I played basketball everyday.

I think my bench is pretty much at the highest it will get on this program, so I would like to switch it up to some more hypertrophy-specific training. Not necessarily HST, but maybe. I haven’t decided what to do yet. I would like to start focusing on putting on mass now that my lifts are somewhat respectable.

If you have any ideas as to what I can try, feel free to hit me up on here or directly at http://twitter.com/rahsheen

Also, if you wanna know more about what I do or you’re just bored, visit my blog at http://sheenonline.biz/

• Squat - 3×5x245
• Bench - 3×5x190

You might be asking yourself, "But Sheen, why would you only do 2 exercises? What kinda workout is that?" Well….

Squats went fine. I guess I’m getting used to the 245 now. Not as much back pump and I threw in some dynamic stretching, which seemed to help a lot.

Bench is a whole ‘nother story. I did a short warm up with 135, then I went for 185 for 5 reps…which is NOT what my working weight should have been. I actually should have been pushing 190. I upped it 5lbs for the next 2 sets, then I got a phone call from a business partner. After being distracted for entirely too long, my body was cold, but I still went for another set at 190. My mind was distracted, my body wasn’t ready anymore, and I totally failed.

I did 1 rep, then went for 2 and the bar didn’t budge. Luckily, I had moved the little pegs on my rack just in case of such a situation, since I workout alone and all. You would think I would be all good…but Oh NO! I get one side racked, but the other side is a couple inches lower and I can’t get it up. The bar is basically ON MY FACE at this point, so I bring my right arm over to assist, but by now the weights have slid all the way to the end of the bar, making it impossible to lift.

Long story short, I had to ditch the weights on my mom’s tile floor and I felt NO urge to continue with my deadlifts, abs and curls. I haven’t even looked to see if I did any damage to the floor, but I feel okay.

I was able to pick up some protein powder today, so I can stop living off of raw eggs+milk shakes. Although I am glad I was out for so long because now I have a new meal-replacement option that I can drink.

Leave me a comment if you would like to laugh at my misfortune…LOL.

I may do some cardio and stretching, though. Have to be ready for my "push" day tomorrow. I’m not sure if I’m going to have problems with my elbow. It still hurts, but it’s intermittent and only if I make specific movements. We’ll see.
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• Squats - 3×5×245
• Standing Press - 3×5×115
• Pull from floor - 3×5x165
• Pullups/chins - 2×10
• Abs - 2×10

So, I still can’t move up in squats unless I tie some DB’s to the BB (not a very bad idea, actually). They went ok, but I am concerned about my form because I’m feeling my lower back do a lot of work. I will have to make another video and actually post it to the forums this time.

Standing press went fine, but my core was pretty much smashed from squats so I was a little shaky. My shoulders/arms were not affected, though.

Pendlay Rows were also fine except that my lower back was still screaming bloody murder. It doesn’t feel like an injury, just like a normal burn, but I don’t think it should be this intense.

Pullups were difficult on the last couple reps. I don’t forsee adding weight on these yet. I would rather work up to 2×12. Felt very good, though.

Abs were pretty intense. I did them on an incline, only coming back up to around 90 from the ground. Kind of a take off from the NS situps, but they were much more intense. I lowered myself down, arching my back, and touched the bench with my shoulders, then came back up to 90 and completed a crunch in that position.

Squats - 3×5×245

These were easier than I thought they would be. My lower back was pumped as hell, though. I don’t think it’s a form issue, I think my lower back may just be lagging. I will have to do another vid.

Bench -

1×5×190
1×5×190
1×2×190

Well, this is the first time I have stalled. I expected it, but it still pissed me off. I even tried to go back and finish the last set, but only was able to do 2 more. My chest was screaming. I wonder what will happen next workout.

Deadlift - 1×5

Yeah, whatever. Easy as hell.

Dips - 2 x 8-15

No problem here except that my tricep right by my elbow hurts now…well, it hurt earlier. Pain is gone now. I had my elbows flared out and knees up, trying to isolate triceps. I guess I’m not really strong enough for all that yet. I will use a more standard form on these next time.

GHR - xxx

So, looks like I can’t really do these at home. I thought I could use my dip station, but it started sliding across the floor. I will need an alternative.

Abs

No problem here. I did the NS situps from the Rippetoe’s guide. I was shaking like a leaf, though. Probably the squats and deads.

Wednesday - Workout B
Squats - 3×5
Standing Press - 3×5
Pull from floor (rows 3×5 or cleans 5×3)
Pullups/chins - 2 x 8-15 (3 sets if you do the cleans)
Abs

Friday - Workout A
Squats - 3×5
Bench - 3×5
Deadlift - 1×5
Dips - 2 x 8-15
Curls - 2 x 8-12
TriEx - 2 x 8-12