TN94z's Training Log

[tn94z]

Re: TN94z's Training Log

1/11/12

Incline Db bench 50 x 2 x 6 +5
Flat Db bench 50 x 2 x 8 +5


Good day today. I went up in all but one lift and it was easier today, so that's just as good. My diet is still going strong and I am still hitting my numbers there. I need to add in some cardio as I still haven't done any.

[tn94z]

Re: TN94z's Training Log

1/13/12

Deficit deads 185 x 2 x 5
Zercher squats 135 x 2 x 8


Man, these zerchers kick my butt!! They seem to really smoke my quads. I went up in the deficits and had more of a deficit. I was doing them with two 45 plates stacked but today I found a cardio stepper and used that as it's more stable. It was also a little higher. I still have more in me on those but I don't want to move up too much too soon. It was a good day. I like Fridays since it's back day. Diet is still on track as well and that's a HUGE accomplishment for me!!

[tn94z]

Re: TN94z's Training Log

1/16/12

Paused squat 165 x 2 x 5
Db split squats 25 x 2 x 10

Today was a big test for me. I was sick all day from no sleep this weekend, no sleep, and had to work. I didn't feel like eating or going to the gym. But I made myself get my food in and made myself go to the gym. I had a good workout too. In the past, I would have just skipped the gym and not thought twice about it.

[tn94z]

Re: TN94z's Training Log

1/18/12

Incline Db bench 55 x 2 x 6
Flat Db bench 55 x 2 x 8

I had a strong day today. I went up in in all my bench exercises and my tricep work felt stronger. I felt really good!! My diet needs some work I found out, but that will be fixed pretty quick. Good progress so far. The 55's on bench were the most I have done without help so it's obvious I am getting stonger. Bench has always been really weak for me.

Also, my weight is staying about the same right now but my body fat has been dropping as well. Looks like I'm on track...

[tn94z]

Re: TN94z's Training Log

1/20/12

Deficit deads 205 x 2 x 5
Zercher squats 135 x 2 x 8

Man Friday's workout kicks my butt!!! And it never fails that my shirt is always drenched. Everyone looks at me like I'm crazy because no one else in there is sweating like me. Maybe that just means I am working harder...haha. The deficit deads are feeling really good! I went up again tonight and felt that I still got it rather easy. But I remember going up too fast on the deads when I first started and it got me down in my back. So I am going to take a week at a time this go round. The zerchers are still killing me! I am still at 135. With that being said, they were a little easier today. I think maybe another 2 weeks and I can probably go up a little on those. On Fridays, by the time I get to my accessory work, I am worn out and it makes it tough to go up in weight. But it's coming along. I am about sick when I leave the gym after this workout, but that just tells me that I'm putting in the work!!

[tn94z]

Re: TN94z's Training Log

1/23/12

Paused squat 175 x 2 x 5
Db split squats 30 x 2 x 10

Another great leg session. I can go up on my first two exercises on this day but that ends up smoking my legs and the accessories stay the same. I was going to go up on my extensions last night but I had a little discomfort in my right knee while doing them so I just stuck with my normal weight. It wasn't bad, but I didn't want to chance anything. It was still a tough workout. The paused squats felt great as usual and I felt stronger in the split squats even though I went up in weight.

I love how the people look at me while I'm doing my paused squats. They have this look like I'm crazy and don't know what I am doing. All the while I'm thinking, "just wait....you'll understand when I pass you on squats...LOL" I'll be hitting 200 on the paused squats really soon. I can feel the lift getting stronger and I still have some left every workout....I just don't want to jump up too fast.

I get more and more amazed at how no one in my gym really works their legs. There is one guy that actually does squats routinely and deads routinely. Other than that, I've only seen me and one girl doing them. All the big muscled up guys in there work their arms and chest mostly. One guy in the gym that walks around like he is Arnold (he does have a big chest) NEVER does anything other than chest and tris. I've never seen him doing anything else in the last 2 years. Oh well....

[tn94z]

Re: TN94z's Training Log

1/25/12

Incline Db bench 55 x 2 x 6
Flat Db bench 55 x 2 x 8

Well, I guess the working 17 days in a row has finally caught up with me. I had a very weak day in the gym today. I pretty much stayed with the same weights as last week but the reps were weaker. That's what a lack of sleep will get you. Next week will be a different story!

[tn94z]

Re: TN94z's Training Log

1/28/12

Deficit deads 225 x 2 x 5 +20lbs
Zerchers 140 x 2 x 8 +5lbs


Well, I had a really good day in the gym. I did my normal Friday workout today because my knee was bothering me yesterday and I wanted to give it another day's rest. It worked. Last week I did 205 on the deficit deads. For some reason I was thinking I had done 215, so I went up to 225. I got all the reps and it really wasn't that bad. I didn't notice until I got home that I had written down last week's numbers wrong. So instead of going up 10lbs this week like I had planned, I went up 20lbs. It felt good, but I hope my back don't regret it later. I finally went up a little with my zerchers too.

All in all, I went up in every exercise today (excpet one) and they all felt just as easy as the previous week's weight. So I am for sure getting stronger. It was great to have such a good day in the gym after my last workout was so bad.

[tn94z]

Re: TN94z's Training Log

1/30/12

Paused squat 175 x 5, 185 x 5
Db split squats 30 x 2 x 10

I took it a little easier today because of my knee issues. With that being said, I went up in paused squats on my second set. I started out with the same weight I did last week because I wanted to see how my knee was. It feels like it's screwed up ((nothing major, just feels swollen all the time....more irritating that anything) just walking around but it performs pretty good. So I decided to go up to 185 on my second set. It felt pretty good actually. I have no doubts that I will be hitting at least 200 in the next week or so. I am pretty excited about that considering how deep I am getting and doing the pause at the bottom! I have a feeling that my first full out squat session will break some lifetime PR's for me and that after just training for strength since Jan 1. I see some BIG BIG numbers (for me anyway) coming this year. I am pretty damn excited about it too!! All while losing the body fat. I did take it easy on my leg extensions today though. I am pretty sure that's where I bothered my knee last time. It was a pretty good session. I am feeling stronger pretty much every time I go in the gym and that is freaking GREAT!!

Now after all that, if I could get my diet more consistent there is no telling what kind of progress I would be making. It seems that I have a meal every week that gets screwed up. But I'm still making progress losing weight, so it is still going the right direction. It's go time now though!! No more weekend interuptions. No more excuses!!!!! 10% here I come!!

[tn94z]

Re: TN94z's Training Log

2/1/12

Incline Db bench 60 x 2 x 6
Flat Db bench 60 x 2 x 8

Man my strength is going through the roof for the most part!!! I am already doing more weight than I ever have....without a spot at least. This is feeling amazing! I have graduated to the big boy row of dumbbells. Man o man....I can't wait to see where I'm by summer time!!

[tn94z]

Re: TN94z's Training Log

2/3/12

Deficit deads 225 x 2 x 5
Zerchers 145 x 2 x 8

Another strong night in the gym. My zerchers are finally starting to show progress. The deads felt really strong. The rest of my back work also felt really strong. It feels good making progress!!! Nothing but good things to come...

[badcompany487]

Re: TN94z's Training Log

Keep it up man

[tn94z]

Re: TN94z's Training Log

2/6/12

Paused squats 185 x 2 x 5
Db split squats .......

Well today in the gym was not good. My knee problem that I mentioned earlier really showed up today. I got my paused squats in but I could tell that my left was compensating for the right. Next was the Db split squats and that was a no go. My knee was giving out and I couldn't do them. I probably could have made myself do them but I didn't want to force the issue. I think forcing the issue is why it's bothering me in the first place. I did the accessory work that I could do but there wasn't much that wasn't irritating the knee. So I called it a night to come home to some ice and ibuprofen. Maybe it will be good to go for Friday.

[tn94z]

Re: TN94z's Training Log

2/8/12

Incline Db bench 60 x 2 x 6
Flat Db bench 60 x 2 x 8

Pretty good workout tonight. The inclince Db is getting pretty easy with the 60s. I think next week I will go up to the 65s. It's pretty close to the same with flat bench but those seem a little bit harder. It may be because I do them right after the incline. It all felt good though. Still getting stonger. With all that being said, it wasn't a "pumped up" feeling workout. I mean, I felt good but didn't have that "I feel really strong tonight" kind of feeling. That seems to come every other week so next week lookout!!

Oh and I ordered 2 of the Rehband knee sleeves today. I am going to take a break from my lower body workouts until the sleeves come in. At least a week's break. I have been icing the knee every night to rehab it. Obviously something irritated something and it caused fluid to gather because it feels a bit swollen. I think I might have pushed it a little hard a few weeks ago. I figure it will be good to go here soon and I can get back on track with my squats. I am pretty damn excited about how fast my strength is building. I am already stronger than I have ever been. I think I have found the right combo here and I see REALLY REALLY big things coming this year!!

[tn94z]

Re: TN94z's Training Log

5/11/12

I know it's been a while since I have updated this but I have been working hard. I have lost 13lbs since Feb.28th. I have averaged about 1.3lbs per week which is pretty descent. My lifts are going up as well. My squat PR went from 225 to 345 and that was a squat that would pass in competition as Sam Byrd was watching me do it and said it was good. My deadlift went from 265 to 385. I haven't done BB bench in a while as I have been using DB but they are feeling pretty strong. I am going to workout with Sam again this weekend and get them to teach me correct bench form this weekend too.

I have really gotten into power lifting. I will reach my goal of getting lean first but I think after that I will work on the powerlifting thing. Sam had me squatting in OLY shoes and man did they make a difference!!! An immediate difference too. I also started doing my deads in socks too. But I have really been motivated since working with those guys. They gave me confidence that I didn't have. I thought I was pushing myself in my gym but I was wrong.

So it's been going great. I have just been so busy with everything, I don't get much time to post. We are busy at work. My wife quit work because she started nursing school. So once I get home from work, go to the gym, come home and eat, take care of everyday things around the house, do the little projects I have on my list that includes building a fence, and help her study....all I have time for is a shower and then hit the bed. It will be a busy year while she is in school, but it will be worth it.