Reformed Fat Bastard [fitness log]

6/9/08
workout
Floor Wipers 5x5 (swing right, swing back left = 1) w/135 on the bar... question, will increasing the weight on the bar increase the core workout or would i need to wrap weights on my ankles or something?
Weighted Situps 1x6 w/ 10, 20, 30, 40
Weighted Planks 2x1:00 w/ 35lb. plate, 1x:30 w/ 35lb.
Sledge Hammer Swings 2x12(each side)
 
6/10 and 6/11/08
workout
just softball, its not really a workout but it takes up my working out time unfortunately. 0/6 in 2 losses also, which is cool
 
6/12/08
workout
DL 1x9@135; 1x7@185; 5x5@245; 1x7@185; 1x9@135
Upright Row 1x6@95, 105; 2x6@110
went to the pool again, but this time it was "closed for cleaning" so im probably done with that place especially since it should be nice enough now to swim outside for the rest of summer
 
6/13/08
workout
Push Press 4x5@160; 1x5@165
(Moderate) Incline Bench 4x6@200
Alternating DB OHP 1x8(each arm) w/ 30s, 35s, 40s
Pushups 2x12@BW
 
previous post was mine, just forgot to log out of my brothers account. im sure no one even wouldve noticed the different username

6/14/08
workout
Squats 3x5@245; 2x5@255
Front Squats 4x6@170
Lunges 2x8(each leg)@65; 1x8(each leg)@75
Tire Jumps (in+out=1) 2x12@BW

diet
woke up after noon so ill refrain from referring to anything as "breakfast" or "lunch" etc. nevertheless, i did eat...

Meal 1: Cereal (1/2 chocolate chex 1/2 chocolate granola) and 1 scoop whey
Meal 2: 92% lean cheeseburger on wheat english muffin with fiber one granola bar (for dessert)
Meal 3: PWO Shake 1 scoop whey, 1 scoop maltodextrin, 1 scoop dextrose
Meal 4: chicken and wheat pasta
Meal 5: 94% fat free kettle corn with 1 scoop casein and 1 scoop peanut butter
 
6/16/08
workout
weighted situps 5x5 w/ 45lb. plate
Russian Twists (or something immitating them) 4x6(each side) w/ 25lb. plate
Floor Wipers 3x8(swing left+swing right=1) w/ 135 on the bar and nothing on the feet
Chinnies/Bicycle Crunch 2x12(each side)@BW
followed up by some softball
 
pretty unnecessary update, but i dont like chilling on page 4...

6/17/08
boss asked me to work late so i spent 3 hours shoveling muck out of sewer drains and in general hating my life. but making 37.50 an hour for those 3 hours wasnt too bad

6/18/08
softball game tonight, 1/3 with no errors and we finally got back in the win column. my sweet tooth was acting up so i got a little ambitious on some chocolate granola so the carb intake today was definitely way too high
 
6/19/08
workout
subbed for a friends softball team, we were down like 10-1 and then went up 11-10 in the last inning only to lose on a walkoff. i was 2/4 myself
BOR 2x5@165, 170; 1x5@175
Good Mornings 4x6@155
Chinz Pyramid@BW (1, 2, 3, 4, 5, 4, 3, 2, 1 - but i might have skipped the set of 3 on the way down i lost focus but whatever you get the drift)
 
6/20/08
workout
Push Press 4x5@160; 1x5@170
Bench Press 4x6@205
Dips 1x8@BW+9; 2x8@BW+10
DB Curlzzz (left+right+both=2) 1x12 w/ 30s, 35s
 
6/23/08
pretty glorious weekend, just not from a physical fitness standpoint. saturday had tickets to the cubs/sox game and yesterday went to my friends farm for a day of bbqing and swimming etc. so i didnt work out and i ate like a buffoon. back to business today...

workout
Squats 1x20@155
Front Squats 4x6@175
DB Stepups 3x8(each leg) w/ 30lbs.
Walking lunges 2x12(each leg)@BW
 
6/24/08
workout
Sprints - sprint 100m, walk 100m 8 times which basically totals 1 mile. first time hitting the track this summer, it worked out really well for me last summer but ive been putting it off as much as possible. hopefully ill be able to make it a regular thing and increase the workload each time out.

6/25/08
workout
Full Contact Twists 5x10@45
Floor Wipers 2x12(swing right, swing left=1), 1x3 w/ 135lbs. --- during the third set pretty much everything from my navel down completely locked up and i couldnt go on with these as the original plan was 4 sets
Weighted Situps 3x16 w/ 25lb. plate

basically core day wasnt working with sets of 5/6/8 so i doubled them and today was much harder but far from flawless so ill keep tinkering with this workout
 
6/27/08
took yesterday off to watch the nba draft and sneak in a movie

workout
had a softball game right after work, 0/3 with my first error so i was very frustrated and had to workout to alleviate that
DL 3x5@255; 1x5@265, 275
Hang Cleans 1x6@145; 3x6@155... these were just as frustrating as softball
 
6/29/08
workout
Push Press 3x5@175; 2x5@180
30-Incline Bench 4x6@205
60-Incline Flyes 2x8 w/ 30s; 1x8 w/ 35s
Tate Press 2x12 w/ 40s

6/30/08
workout
back to the track, same as last time plus a little more at the end
Sprint Intervals 8x100m; 1x200m
followed by softball (1/3, no errors in a 13-11 victory)
 
7/1/08
workout
Overhead Squats 1x5@45; 2x5@55; 1x5@65, 75... only went this route because i have vicious sunburn and didnt want to shoulder the weight. if youve seen my old log, you know i never quite figured these out. the sets of 5 were 5 proper reps which included like 3 bad reps per set
Zercher Squats 4x6@185... pretty terrible form, but again due to the sunburn did not want to do front squats
Lunges 3x8@75
Tire Jumps (in+out=1) 2x12@BW
 
7/2/08
scheduled night off after my softball game (1/2 with no errors though we did get slaughtered by the supposedly worst team in the league). wednesdays my brother has school so i need that night to watch a movie or something while i have the place to myself

7/4/08
weigh-in
215.6/21
 
7/5/08
workout
Saxon Side Bends 5x10(each side) w/ 10s
Full Contact Twists 4x12(each side)@45
Weighted Situps 3x16 w/ 35lb. plate
Chinnies/Bicycle Crunch 2x24(each side)@BW
Sprint Intervals 1x200m; 4x100m; 1x200m
then went to a graduation party and stuffed my face
 
7/7/08
workout
DL 5x5@275... f my grip was failing and my hands were hurting
BOR(underhand grip) 4x6@175
Upright Row 3x8@105

strongly considering switching to a 2 day split for a while. anyone got anything to say about that?
 
7/8/08
workout
Overhead Press (switched up from push press which has been a staple for some time now) 1x10@45; 1x8@95; 1x6@115; 8x3@135
Dips Pyramid to 7 (1,2,3,4,5,6,7,6,5,4,3,2,1)
 
7/10/08
softball yesterday, 1/3 with a pretty questionable day in the field at a new position

workout
Back Skwatz 5x5@265
Overhead Skwats gheyxphail@i wanted to force myself to puke and rub my own face in it
Front Skwatz 1x6@185; 2x8@155
 
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