Ketchup logs

Saturday: deads with chains with weight on 3 inch box: worked up to 495 and added chains one at a time. I think I worked up to 4 chains per side for singles. Then Karl had the great idea to just put another plate on and I missed horribly. Went back down to 495 and chains for 3.

Wednesday: box squat with blue band over plates with buff bar: 2 sets of singles with 235, 325, briefed up at 375 X1, 415 X 1, 465 X 1, 505 X 1, 555 X 1. I got my ace briefs back from getting altered and they fit great. Nice to have a pair of briefs that don't fit like tighty whitey briefs.

Thursday: wide grip lat pulldown: 5 sets of 8 light
Triceps/pullover with band on reverse hyper: 4 ets of 12
KB Snatch: 72 lbs X 5, 88lbs X 5, 106 X 3 (these were a lot easier when I was heavier)
KB Clean and pres: 88 lbs X 2 sets of 5
Bent over row: 225 X 8, 315 X 8, 405 X 2 sets of 8
Shrugs: 315 X 10, 405 X 10, 495 X 10, 495 X 10
Shoulder superset with 40 lb DB: 10 overhead press, 10 side raise, 10 front raise, 10 rear delt raise for 2 rounds.
The highlight of the day was pulling the chain before my workout. I knew I wanted to try to go under 8 min, but I was surprised to pull it in 7:22 min. It killed me for a good half hour after i was done. It will be a while before I pull it for time again.

I went on vacation to the beach with Lindsay for 3 days. I thoroughly enjoyed not doing much at all. I ate and drank way too much, but thats what vacations are for. I gained about 11 lbs in 4 days ( even I was fairly impressed with that), but it should come off pretty well once I start back up with the cardio and eat sensibly.

Thursday

Wide grip lat pulldowns: 5 sets of 10 moderately heavy
Pull-ups with spud Inc Jump Rings: 3 sets of 5
Bench: 4 set of 8 and 1 set of 15 with 185
Band suspended smith machine pushdown with 2 purple bands: 4 sets of 15
Push Ups off suspension straps: 3 sets of 8
Tire smash with light sledge hammer: 1 set of 10 per side, 1 set of 15 per side
One arm Triceps Pushdown: 3 sets of 10 with 70 lbs
Biceps curls: 3 sets of 10 with a plate and 1 drop set.
Kettlebell Double overhead press: 20, 24, 28, 32 X 10 each 40 X 6

Wednesday and cardio

Monday cardio: Drug the chain for a lap in 8:23. I was hoping for under 8, but not yet......

Wednesday: box squat with buff bar with blue band over the plates: 325 X 2 sets of 2 put Berry's loose titan briefs on 375 X 2, put Karl's slightly tighter briefs on (that he said I would never get on) 375 X 2, 415 X 2 sets of 2. Nothing felt really good, but the back held up decently.

Wednesday Cardio: 1 lap chain (started raining on me half way around so I came inside) 2 min jump rope just for the hell of it, 20 minutes on incline treadmill.

Diet Recap

Well the diet is officially over! I started at a weight of 325 lbs and came down to 260 lbs in about 11 weeks. It wasn't as hard as I thought it was going to be, but then again my eating habits took a 180 degree turn. Before the diet I was doing zero cardio, so I told myself if I could do just 30 minutes 3 times a week I would be happy with that. I made my 30 minutes 3 times a week every week, and sometimes a little longer than 30 minutes. The funny part was that toward the end of my diet it was hard not to add another cardio day. It was weird for me, but cardio almost gets addicting once you start to see progress and you know that cardio will speed the weight loss. Now the hard part is to maintain my weight and try to keep slowly dropping body fat. I plan to keep my weight under 275 for at least a year (this will keep me eating clean, while giving myself a little room to gain some muscle hopefully). The diet was a good learning experience and great for my health. I can sleep more than 2 hours at a time now and my blood pressure is down to a normal range. I am very pleased I decided to do it, and now I can focus on the real task at hand (getting strong).

Saturday and monday

Saturday squats with reverse bands: 415 X 2 sets of 10, 465 X 2 sets of 10
Close stance reverse band squats: 235 X 10, 325 X 10, 12, 15.
Hanging leg raise: 1 set of 15
speed deads with mini bands: 135 X 2 sets of 2, 225 X 3 sets of 2 (3 sets each) sumo and conventional.

Monday
Bench: 135 X 2 sets of 12, 185 X 2 sets of 5, 225 X 2 sets of 5, 225 and 1 chain X 5, 225 and 2 chains X 5, 225 and 3 chains X 5 (2 foam boards), 225 and 4 chains X 5 (2 foam boards) 225 and 4 chains X 5 off 1 foam board, 225 and 5 chains X 2 sets of 5 off 3 board.
Hammer incline press: 1 plate X 4 sets of 20-25

Another suck day

Reverse hyper row: 200 X 5 or 6 sets of 20
Push ups off suspension straps: 5 or 6 sets of 10-12
Overhead press with swiss bar: 130 X 12, 10, 7. 90 lbs X 15, 14, 18
Dips: 5 sets of 10-12
DB Hammer curls: Started at 10 lbs for 5 reps and moved up 5 lbs each set till the 95's for 5 with rest obviously.
Kind of a sucky day with low motivation and sucky strength. Soon to be over.......

Wednesday

Cardio: 2 laps with chain and 20 minutes treadmill
Speed squats: 145 X 8, 235 X 2 set of 5, 315 X 2 sets of 3, 405 X 3 sets of 3
Deads: 405 X 2 sets of 2 sumo and conv. 500 X 2 sets of 2
Stiff Leg deads: 315 X 3 sets of 10
Another suck day. Back issues still sucking. If it's not noe thing, it's another......

I think the official "Diet" will be over by this week-end.