I’m really not too sure why I never put a little more thought into the fact that training back and legs back to back was a good idea. I guess after 3 years without deadlifting, one tends to forget the excrutiating pain you obtain the following day. I’m just glad I don’t squat conventionally anymore or my lower back would be in no position to do anything for the rest of the week.

Anyways, as this post mentions today I trained my legs. I really want to focus on gaining some weight in my legs as this will really push the scale up a few pounds. Speaking of weight, I weighed in at 189.9 today, I’m aiming for 10 more lbs by April 17th, when I switch back to etheopian mode.

Here is how the training went.

Legs
Dec 20/05

Stair lunges
10x up and down the stairs with 30lb dumbell per hand

Hammer Strength Power Squats
1×10 90
1×8 180
2×8 270

Hammer Strength Leg Press
3×10 360

Hammer Strength seated Leg curl
2×10 90

Seated Calf Raises
1×15 135
2×15 145

Close stance hack Squat
1×10 180
2×10 270

10 minutes cardio to finish it off.

errr… Ryan.

To be honest ladies and gentlemen, I’ve been way too lazy lately to post. To be even more honest, I’ve been trying to pack on some weight and not look like I may be part etheopian for the winter. Who really needs abs during the Christmas holidays? I’d rather be shoving Pecan Turtles, Ice cream and other random chocolate and high calorie foods down my throat.

On top of this being the first post on this blog in almost 4 months, yesterday was also the first time I’ve deadlifted from the floor in probably close to 3 years. I woke up this morning with sick DOMS in my back already. Feels like a bregade of monkies climbed along my spine and smashed my spinal errectors with miniature rubber mallots for hours yesterday. I love it!

Another thing I’ve decided to do, is lower my weights a bit and really focus on getting a solid contraction.

Yesterday I did my back workout and it looked a little something like this (play the music):

Dec 19/05
Back

Deadlifts
1×8 225
2×8 275

Seated Rows
1×10 100
3×8 195

Nautilaus Row machine
3×12 125??? (can’t remember the weight)

Close Grip Pull Downs
1×8 170
2×8 175

Dumbell Shrugs
1×10 100s

Trapbar Shrugs
3×12 225

As far as I can remember that was all she wrote…. Today I’m intending on getting in there and turning my legs into putty.

Hey guys,

I’ve been a cardio maniac lately, and I’ve started to lose weight again. The only problem is, I’ve also started losing a significant ammount of strength. My dumbell bench press has dropped from being able to throw up the 120s in each arm… to having problems with the 90s over the course of three months. I’m starting to get a bit stressed out and I’m thinking about adding another 50-100g of carbs a day to see if the extra glucose stores result in additional energy as it is quite apparent the creatine sure as hell isn’t!

I’m looking quite lean, but I’m sub 180 now, somewhere around 177-178

Anyways, here is how my chest workout went yesterday.. its feeble, and I lifted lighter on some stuff because my shoulder is still in the gutter.
Chest
August 27/05

10 minutes eliptical trainer
1 minute skipping

Flat DUmbbell Bench Giant sets
1×6 90s 1×6 60s
1×5 90s 1×7 60s

Incline Dumbbell Bench (light)
1×12 60s
1×10 60s

Flat Dumbbell Flys
2×12 40s

Swiss Ball pushups
1×30
1×20

Swiss Ball Crunches
1×50