Goobs log, Now with video!!!

[Goob]

Bodyweight 177 lbs (80.3 kg)

Plan was to take fat loss slow to minimize strength loss, but am bored with dieting, so will be hitting conditioning these next two weeks in an attempt to get rid of as much fat as possible, then back to bulking. I'm counting 5x10 squats as conditioning today

5/7/2012
Squat
2x10@ bar
1x10@ 95 lbs
1x5@ 135 lbs
1x5@ 175 lbs
1x3@ 200 lbs
1x1@ 225 lbs - comfy, could have made a double, but decided to try for a pb lol
1xF@ 250 lbs

Felt crazy heavy on my back, smooth decent, but when I tried to get back up nothing happened. I know I would have got 140 lbs, but felt 145 had the same chance as 150, so might as well miss heavier. Also, I'd only really have been happy with 250 lbs.

5x10@ 115 lbs

Some abs then home. Always exhausted after squats. That last set of 5x10 just sucks

[JP]

More work beats dieting for sure!

And often strength doesn't suffer either.

[Goob]

More work beats dieting for sure!

And often strength doesn't suffer either.

Pressing strength is down for sure, but squat is about the same and deadlift I think might have went up a bit after losing ~5 kg bodyweight. Dieting sucks more than sprints for sure though. I've been eating the exact same thing every day for like 2 months now.


Didn't go to the gym today because I was working late, but went out for a run (sort of)

Walked at a moderate pace for ~ 5 minutes till DOMS weren't so bad, then ran at ~80% for a few minutes, then walked a few minutes. Did that for ~40 minutes total.

Am going to change lifting routine around after next week i think. Not sure how it will go yet, probably stick to 5/3/1 for deadlift, not really sure about the rest, will have it sorted in a few days maybe. Want to get some more pressing volume with heavier weights and probably another squat day.

[Goob]

Was going to run again yesterday, but calves so sore from the other day, so just went for ~30 minute walk

5/10/2012
Bench
2x10@ bar
1x10@ 95 lbs
1x5@ 120 lbs
1x3@ 135 lbs
1x2@ 150 lbs

thought I was going to get 3 on that last set, bar started to come off chest easy, but just stopped moving maybe a half inch up.

5x10@ 70 lbs

Barbell Rows
1x10@ bar
4x5@ 95 lbs
1x8@ 95 lbs

Pulldown bicycle handlebar
2x10@ 100 lbs

Iso-lateral Front Lat Pulldown Machine just because someone left it loaded
1x10@ 70 lbs each arm

1 pullup

probably go for a walk again tonight. Think I'll make it a daily thing from now on, quite relaxing and get some blood going in my sore legs.

[Lordmuppet]

this log will be a year old in about a month. You should do a retrospective

[Goob]

this log will be a year old in about a month. You should do a retrospective

Oh shit! Really? I don't even remember what I was doing when I started this Need to hurry and get some PBs in so it looks like I've made some progress....

[Goob]

5/11/2012
Deadlift
1x10@ 135 lbs
1x5@ 185 lbs
1x5@ 215 lbs
1x3@ 245 lbs
1x1@ 275 lbs
1x1@ 315 lbs (143 kg) PB

felt upper back starting to round and lockout was SLOW AS FUCK. First time I remember having any trouble at lockout, normally it takes ages coming off the ground then from knees up it flies. Shins a bit scraped up now


Back Extensions
3x10

upper back crazy pumped, probably because I did rows yesterday then deads today , so skipped front squat

Standing Cable Crunches
2x20@ 100 lbs

Leg Curl Machine
3x10@ 100 lbs

seem to have lost tons of strength on these since last time i'd done them, not sure they help anyway but hamstrings definitely weak so trying to do something for them.

[Goob]

Bodyweight very low, and getting dangerously close to the smallest notch on my Buzz belt, next one up fit nicely

Squat
1x10@ bar
1x5@ 95 lbs
1x5@ 135 lbs
1x3@ 150 lbs
1x3@ 175 lbs
1x3@ 200 lbs

Squats felt strange till the last set which just felt heavy. Took ages to set the bar where it felt right and actually had to reset a couple times on the 175 lbs set to get it

Standing Cable Crunches
2x20@ 110 lbs

Back Extensions
3x10

Conditioning: Stationary bike, 10 minutes of 30 sec max/1 min rest, 5 minutes cooldown

After a lot of thinking and coming up with bad programs I've decided I am going to follow the madcow version of the Bill Starr 5x5 when I start bulking again next week or the week after, depending when my yummy pea and rice protein comes in from truenutrition

Will front squat on wednesdays instead of light back squats, but otherwise stick to the program, even curls and triceps extensions, but honestly I think those are a bit much, seeing as I will be pressing 3x a week and rowing 2x a week. So, now that I think of it, no curls or triceps

[Adena]

Hey, I just checked out the first page and compared it to the last, and you have definitely made some gains this year! Nice work!

[Goob]

Hey, I just checked out the first page and compared it to the last, and you have definitely made some gains this year! Nice work!

Thanks Adena, good to know all this work hasn't been for nothing. I'll check next month since Lordmuppet says will be a year then. I'm a bit afraid I might have weighed more then, but definitely less fat now. I've had a gut since I went over ~170 lbs the first time, and now I don't. I look sooooo skinny compared to a few months ago though But, my truenutrition order should be coming in tomorrow, so the gut is on its way back soon

Weighed myself this morning, was 173.5 lbs (78.9 kg)

Overhead Press
1x10@ bar
1x5@ 55 lbs
1x3@ 70 lbs
1x3@ 80 lbs
1x2@ 95 lbs

Was supposed to be deload, but pressing strength has quickly gone to shit, so was work up to a heavy double with a weight I'd have gotten 5 reps with 2 weeks ago

Pullups
6,5,5

first time I've got more than 5 pull ups in a set, but hard to feel good about this since I had to lose nearly 20 lbs to get 3 more reps in.

Was starving at this point so went home to eat.

[Goob]

Gave up on the silly weight loss plan finally May have been too late though, weighed in at less than 173 lbs this morning and feel so weak. New plan is TONS of carbs and peanut butter this weekend to get energy back for next week.

Also need to figure out how to make the new protein drinkable with my shaker cup. Made the mistake of ordering strawberry flavor, which smells amazing but tastes like ass. The plain kind tastes like chalk and maybe a bit of mud, which I can handle, but this stuff is just terrible. I tried sugar, but that just makes it taste like ass with sugar. HTFU might be the answer, but I've got 5 lbs of this shit to get through I'm glad I decided not to get more this time.

Didn't get to the gym yesterday because deload week bench day is boring and I was tired. Still tired and feeling weak today, but deadlift isn't as bring as bench, so went in.

5/18/2012
Deadlift
1x15?@ 135 lbs - testing some things with form, thinking about changing it up
1x3@ 190 lbs
1x3@ 215 lbs
1x3@ 245 lbs

Front Squat
1x10@ bar
1x5@ 95 lbs
2x5@ 115 lbs

deads and front squats felt heavier than they should, definitely need to get some massive amounts of food in me.

Back Extensions
3x10

some abs them went home

[Lordmuppet]

A suggestion if I may be so bold:

you need to have some sort of backup system for when you can't make it to the gym

Ideally this would be a home gym but if you can't get that then consider

1) getting an iron gym so you can do pull ups/chin ups (Also great for push ups)
2) having a bodyweight routine you do
3) using bands to squat

i'm having deja vu. Have i said all this before?

[Goob]

A suggestion if I may be so bold:

you need to have some sort of backup system for when you can't make it to the gym

Ideally this would be a home gym but if you can't get that then consider

1) getting an iron gym so you can do pull ups/chin ups (Also great for push ups)
2) having a bodyweight routine you do
3) using bands to squat

i'm having deja vu. Have i said all this before?

If I had a home gym, I'd probably never go to the regular gym

To be honest, most of the time when I don't make it to the gym it's just because I'm tired and can't be bothered to get my shit together in time to get there. Generally it's bench day also, which I don't care about as much as the others, so less motivation. But my new routine is only 3 days a week, so I shouldn't have any trouble getting that. It's just the 4 days a week that can be a problem sometimes, because tuesdays and thursadys are the days I'm most likely to be working late.

On a side note, I've just had falafel for the first time and it's fucking AMAZING!!! Had them just with hummus and sliced tomato on a pita, then a bunch more just dipped in hummus, and so delicious. I wish I'd have tried some years ago, but I had always thought falafel was some sort of hippy food. Was just some packaged mix, so wasn't expecting much, but am now contemplating a falafel based diet. According to the box, I've eaten what is meant to feed 6 people A good 50 grams protein and nearly 800 calories down

Will now be looking for a food processor, a deep fryer, and a bucket big enough to soak a respectable amount of chickpeas

[Lordmuppet]

A suggestion if I may be so bold:

you need to have some sort of backup system for when you can't make it to the gym

Ideally this would be a home gym but if you can't get that then consider

1) getting an iron gym so you can do pull ups/chin ups (Also great for push ups)
2) having a bodyweight routine you do
3) using bands to squat

i'm having deja vu. Have i said all this before?

If I had a home gym, I'd probably never go to the regular gym

To be honest, most of the time when I don't make it to the gym it's just because I'm tired and can't be bothered to get my shit together in time to get there. Generally it's bench day also, which I don't care about as much as the others, so less motivation. But my new routine is only 3 days a week, so I shouldn't have any trouble getting that. It's just the 4 days a week that can be a problem sometimes, because tuesdays and thursadys are the days I'm most likely to be working late.

On a side note, I've just had falafel for the first time and it's fucking AMAZING!!! Had them just with hummus and sliced tomato on a pita, then a bunch more just dipped in hummus, and so delicious. I wish I'd have tried some years ago, but I had always thought falafel was some sort of hippy food. Was just some packaged mix, so wasn't expecting much, but am now contemplating a falafel based diet. According to the box, I've eaten what is meant to feed 6 people A good 50 grams protein and nearly 800 calories down

Will now be looking for a food processor, a deep fryer, and a bucket big enough to soak a respectable amount of chickpeas

Falafel is great yeah but varies a lot in quality. Shop around! Also the packaged mix i have is among the best i've had actually.

[Goob]

Falafel is great yeah but varies a lot in quality. Shop around! Also the packaged mix i have is among the best i've had actually.

I intend to make it from scratch just as soon as I convince myself I really do need a food processor. The packaged mix was pretty damn good, but it would be tons cheaper making it myself.



was the first day following the new plan, and I think I started too heavy on squats. I got all the reps, but form was complete shit on the last set, so going to drop it down maybe 10% or so and go from there. I used a spreadsheet for madcow 5x5 to come up with the weights, but I lost tons of strength this last couple weeks and sort of thought it would be fine since the program takes 4 weeks to get to your current 5RM. But, was a lot more strength loss than I thought.

5/21/2012
Squat
10xbar
5x120 lbs
5x145 lbs
5x170 lbs
5x195 lbs - 3 good reps then shit

Bench
10xbar
5x65 lbs
5x80 lbs
5x100 lbs
5x115 lbs
5x130 lbs

Barbell Rows
10xbar
5x65 lbs
5x80 lbs
5x95 lbs
5x110 lbs
5x115 lbs

Back Extension
2x12

Standing Cable Crunches
2x20@110 lbs

then 5 pullups because I walked by the pullup bar

I am thinking about changing the rows out with power cleans, but not sure about that yet.