Tues Wk 1

12/8/09 Tue

 

Gold's Downtown, 7am.

 

 

 

Exercise		Weight	Reps	Sets
SQ	warmups*	60	8	1
		120	5	1
		135	4	1
		155	3	1
	work	180	5	5
DL	warmups*	85	8	1
		165	5	1
		190	4	1
		215	3	1
	work	250	5	3
		225	5	2
PR	warmups*	35	8	1
		75	5	1
		85	4	1
		95	3	1
	work	110	5	5

 

 

Good weight for the squats.  It is my light day, so I concentrated on form.  The last few reps were a little hard still.

 

Way too much weight on Deadlifts.  Well, I can lift the weight, but my left grip was giving out after the first set.  So I dropped weight, and will adjust for the rest of the program.  I've already started looking into working on increasing my grip strength. 

 

Press was a good weight.  Hard, but not impossible.  Just hard enough.  

 

I did two short sets of pull-ups (PU, CU) then 2 sets of dips. 

 

The whole workout wore me out!

 

I ordered a pair of COC Sport.  I probably could have gotten the Trainer, but I feel my grip is pretty weak, and it's better to start with lighter weight.  Besides, I can always use the Sport as warm-up grippers.  I'm excited about starting grip training!

 

Sun Restart

12/6/09 Sun.

Gold's Downtown. 8am.

Exercise		Weight	Reps	Sets
SQ	warmups*	70	8	1
		135	5	1
		155	4	1
		175	3	1
	work	205	5	5
BP	warmups*	70	8	1
		140	5	1
		160	5	1
		185	5	1
		200	5	1
	work	215	5	1
ROW	warmups*	55	8	1
		105	5	1
		120	5	1
		135	5	1
		150	5	1
	work	160	5	1

Felt like I picked the perfect weight scheme for me right now. My soreness was almost completely gone, and I maintained good form the whole way through. Marc rode with me to the gym so it was like a family affair. I enjoyed working out on Sunday. Light crowds, plus I felt like I earned my eating for that day.

Too sore to workout

Was so sore working out was crazy painful.  Cut my squats short, then tried to do deadlifts but my form was suffering from my soreness, so I ditched.  This is what I did get done:

Gold's Downtown, 8am.

Squat

65 x 8
130 x 5
150 x 4
170 x 3
200 x 5 x 2

Deadlift

85 x 8


I was going to stop working out completely and start anew on Tuesday, but after reading a blog about not letting injury keep you from training, I've decided to workout on Sat just upper body, then start anew on Tues.  I'm thinking about deviating from the structured 5X5 program towards one more flexible.  More on that later.

1: Cardio 1

Sore as a MF.  Still managed to get to Gold's for a treadmill walk.  Felt fine once I got going.

TM Walk

3.0 mph

1.5 - 5.0 Incline

:30 min

1: Weights A

Week 1, Workout A.

Gold's Downtown, 745a.

Squat:

Warm up sets

75 x 8

150 x 5

175 x 4

195 x 3

Work set:

230 5X5

The 5X5 was hard! I haven't done squats in over a week, and although my strength was good, that was a lot of weight to be doing 5X5! Felt good to be putting 2 wheels on each side. Had to really concentrate to get all the way down and keep good form on the way up. My right leg was especially tight and my right knee was pinging a bit. But I'm sure I just need to work it out. All in all, a hard but good start.

Bench Press:

Warm up sets

70 x 8

140 x 5

160 x 5

185 x 5

200 x 5

Work set:

215 x 5

My shoulder has been aching ever since I did my tests, but it doesn't bother me at all when working out. This was a lot of weight on the bench, but i still cranked it out. My bench is without a doubt improving. Saw a guy do 315 for multiple reps today. I want to do that.

Row:

Warm up sets

55 x 8

110 x 5

125 x 5

140 x 5

155 x 5

Work set:

165 x 5

Didn't have much trouble with the rows. My legs were tight from the squats, and I was a bit tired from the previous exercises, but I still managed with no problems. 165 is heavy, but for only 5 times not a big deal. Plus I do some light deadlifts and trap raises when I change the weights. Bonus!

Felt good to get back in the swing of working out. This round will be tough, and made more so by the addition of cardio. I will not go crazy on the cardio, though. My main focus will be my strength training. But I will still do 3 days of cardio along with this 5X5. So here we go!

Begin 5X5 Round 2

This will now become a training blog.

Went to Gold's yesterday morning for cardio.

Treadmill walk

1.5 incline
3.0 mph
:30 min

A little L knee pain, but went away. Barely broke a sweat. Trying to ease back into cardio after a long break.

Ate freely.

Weight: 161.4 lbs.

Birthday Post

Following the format of Marc's birthday post, I will also do a status report of what things are like now.

I am living with Marc in Tallahassee, FL. We've been living in the same apartment complex since we moved here in '06, but are now in a first-floor apartment, and have been for a year. The Mimi, Marc's cat from Destin, is now living with us, and I must say she has totally turned me into a cat person. This is no small feat: I have disliked cats for a long long time; I have always been a hardcore dog person. But she is such a sweet cat, and when a cat gives affection (which is infrequent) it is awfully nice.

I am currently working for the Florida Department of Law Enforcement (FDLE) as a Senior Criminal Justice Information Technician in the Firearms Purchase Program. What that means is I work in a call center, taking calls from gun dealers all over the state and running criminal background checks on potential gun buyers, to make sure they qualify for purchase. I work four ten-hour days, from 10:30a to 9:00p F, Sa, M, T. I've been working here since the end of March. I love working for the state, and I totally dig my job. It is easy, stress free, and when we are not taking calls we can do anything we want, like surf the web or read or eat or whatever. The benefits are great, but the pay is not. Oh well, this is my "in" for a good government job. I am planning on sticking with this for a while.

I have been getting into weight lifting pretty seriously for a while, and am now doing a 5X5 strength training program. I am really enjoying going to the gym, and I am interested in seeing where this goes. I have been running too, and am planning on doing a half-marathon in Feb. I've been on the bike some too, but it is easier to just run. Club rides are fun when we get to them.

I am back in Recovery. I have been going to meetings regularly since the end of March. I have a sponsor, and have been diligently working the steps. I am currently on Step 8. I am convinced that active recovery is producing major changes in my attitude and outlook on life. The steps are helping me to grow spiritually, and that is having positive effects on every part of my life. I will continue with this journey of recovery, and see where it leads me.

I am not dating anyone presently. Marc and I don't really have any friends we hang out with. We are social at work, and I am socializing a bit with people at meetings. But we don't have any friends in Tallahassee, really. But that doesn't bother me too much, in that Marc, Recovery, and work satisfies much of my social needs. Not all, I realize, but this will come with time. As will female companionship. I don't need to rush these things. I am already making progress with being more social, and prefer to do it slowly. Living with Marc is a major factor. If we weren't together, I am sure I would need to be more social. But we are planning on living together for a while, and that is fine with me. It will most likely change at some time in the future. Until then, I am fine where things are at.

That's a brief descrip of where I am now. Hello 38th year!