Wayward Warrior

[bearpaws1973]

Work out went very well, my back ran out of steam on the squats!!! No rest enire work out, warm up set bike ride, lift, warm up set, bike ride, lift  etc. etc. was done in 45 min. 21 minutes on the bike:

-16 rep Pull-ups (not bad for a 225 lb. guy)
-11 reps deads 150k
-26 reps shrugs 150k
-17 rep clean and press kb (24k)
-12 reps kb snatch (went for the big toys and used 32k instead)
-10 reps 125 on the box squat (little dissapointed on this one wanted about 15 but my back wat entirely toasted!)

I'm already sore

[milone]

16 pullups??/ Havent done that many since I was 150 pounds in high school...strong deadlift brother!! Great work!!!

[bearpaws1973]

I was very suprised on the pull-ups.  I thought I would hit about 13-14 on the deads. The rep stuff is rough for me! I'm so use to doing 1-3 reps or 3-5 with the olympic lifts that once I hit 8-9 reps I start to die!!! I think I will do something like this every 2 weeks or so it is a good way to test my conditioning with out attempting max singles.

BTW I'm gonna be sore tomorrow!!!!

[milone]

yes I have found that switching up low rep days and higer rep days really increases my strength overall...I used to only train in the 6-8 rep range but now will have some days of 12-15 reps and its working great...lol muscle soreness..thats what the good old epsom salt baths are for..:-) actually on this new diet ai find that I recover sooo much faster than I used to..its great! :-)

[L-B Fo]

Keep up the inspiring work.  Your log has motivated me to get on the WD--and MAYBE start my own log.   

[bearpaws1973]

 ;DThanks LB,

I've had a couple of high carb days, so I didn't do a weigh in, I will Monday morning.
Few notes:
- I need to be better about my veggie eating
- at about noon or so I've been adding a muscle milk (about 25 gr protien) (please remember my day starts at 4am this is also only during the weekdays)
- my energy has been great even with a 10lb weight loss

Workout from this morning:

I know I said I would do that "hit" style training only once every couple of weeks, but I changed my mind! It felt so good and I got nice and sore that I think I need to explore that route of conditioning.  Also I love the abbreviated time period, with biking I was done in 45 min!

22.5 min of biking (Again my rest between sets was biking -active rest- also performed 1 or 2 warm-up sets 2-4 reps "priming me for the movement)

- Dealifts (Pounded them hard!) 157.5 k x 12
- shrugs 157.5 x 25
- chins x 16 again (very happy with this! I'm even stronger that means because I was fatigued from the deads -n- shrugs)
- push-ups (tilted down-ward, feet on a stack of weights and hands on the floor) x 48
- power snatches from the dead hang 60 x 10 (didn't really push too hard was keeping some in the tank for squats)
- box squats (lightened it up) 105k x 20 (was about to puke!)

Very happy with the workout, by the end 20 reps on the squat is HARD! I was nauseous for 10 minutes and had to take a cold shower!

Very special note: Back in a pair of jeans I haven't worn for at least 6 month!!!

[Dano3000]

Hey man, congrats on the jeans!

[milone]

Awesome!!! it's so rewarding to fit into clothes that you couldn't wear for a while...I love how all my belts are on the last notch now...only problem is size Large t-shirts are getting too snug now and I will have to go back to XL for the first time in several years (all for the right reasons though) :-)

[bearpaws1973]

Update:

-Fasted until 11:30 am (4-1130Am 7.5 hrs)
-Meterx Protien bar
-began overeating phase at about 530 pm
-4 eggs, 2 ham steaks, some massive fiber cereal (2 servings), 8 oz of milk, 8 oz of kefir, banana, 2 beers, 4 oz yogurt, 3-4 oz of pepper jack cheese
 

Morning weigh-in: 224.2 (yay)

Morning workout:
(following my hit routine as before just went much heavier)
-Chins with 10k weight x 10 reps
-pushups 60 reps (DANG)
-Deads went up to 182.5k x 5 reps
-Shrugs 182.5k x 12
-Squats 110k x 12 only (deads did their damage to me!) by rep 5 I was in trouble!

Whew Only about 30 more pounds to go!

[bearpaws1973]

Haven't posted for a bit but everything is going very well...

Been working on a parallel twin bobber project in the evening o it has taken a bunch of my time:

Morning weigh-in 222 lbs. (still losing)

switched my workouts again, looking like this:

Kettle bell snatch 10 reps (24k) each hand supersetted with chins 6/7/8/7/6 (adding reps when needed)
Kettle bell clean and press supersetted with squats or dead (swap every work out) squats 120 x 2 x 5, deads 140 x5 x5
With 1.5 minutes on the bike between each set (15 min.)

Eating has gone very well (I've dropped quite a bit of carbs in favor of protien)

Hopefully by the end of this month I will be around 215.

[bearpaws1973]

Still plugging along...

Will post a weigh in this weekend.

Up'd squats to 127.5k per set (with kb super set)

[bearpaws1973]

I'm still alive. Weight has been holdin steady around 219. I can tell my body fat has been dropping. Been doing alot of kettlebell work usually aroun 60 reps a set for 5 sets with the 24k beast (single leg dead, clean and press, snatch, bent press to windmill, over head squat). Just 2 workouts ago switched to more conventional training for me. Back squats, chins, cleans, snatch, kb/ clean and press. My strength is excellent today my dead hangs (pwr cl) were 80x3/90x3/100x3/110x3 (all kilo) not to bad, still need 20 pounds offof me though

[milone]

Hey Bearpaws..glad to hear you are still plugging away..I was thinking about you the other day when I posted wondering how you were doing...have you tried adjusting your ratios of macros? reducing the carbs etc? I was surprised how much of a difference I was able to see when i dropped milk and most of the fruit from my diet..now I carb cycle low/med/high days...the high day is after leg workout and the low days are for non -training days...