PDA

View Full Version : Kevin's Log


Pages : 1 2 [3] 4

Kevin Shaughnessy
02-26-2012, 03:24 PM
Sunday February 26th

Treadmill Walk 1 Hr
4.0mph, 2.0 incline

HR was between 126-138, mostly stayed around 132.

Kevin Shaughnessy
02-28-2012, 05:13 PM
Tuesday February 28th

Squats
95x5
135x5
185x5
225x3
265x3
305x3
345x10

This was exactly 1.5x bodyweight. PR from last cycle, but still five pounds shy of my all time best.

Treadmill Hike
Max Incline, 20 minutes, 3mph

HR at 5 minutes was 186, at 10 198, at 15 192, at 20 198. I think I can do this 4x this week no problem. While my HR hasn't gone down my level of perceived exertion has.

Fitness PR's: didn't have to sit down after squatting, in fact I was pacing while catching my breath, and I did a short, mild sprint and didn't get very out of breath, even with my mickey mouse boots and other winter gear on.

Kevin Shaughnessy
02-29-2012, 01:02 PM
Wednesday February 29th(?)

Seated Barbell Press
45x8
82.5x5
95x5
108x9

This doesn't look like I'm maintaining.

DB Row
40x8
80x5x10

This took way less out of me than the last time I did 80x5x10. Barely got a pump today though.

Treadmill Hike
Max Incline, 20 minutes, 3mph

My HR got up to 200BPM, but was as low as 186. A couple days of rest should allow some supercompensation.

The only thing I'm eating for carbs is oatmeal since my scale broke, FML.

Kevin Shaughnessy
03-01-2012, 03:02 PM
Thursday March 1st

Shovelling Snow
10-12 minutes

I'm counting this as a workout, I did it fast and I'm shaking afterwards.

Kevin Shaughnessy
03-03-2012, 12:16 PM
Saturday March 3rd

Bench Press
95x5
141x5
163x5
185x13

2 pound PR, I'll take it. Probably helped that I had my first cheat meal last night, pineapple chicken and a big ass bowl of spaghetti. Down 15 pounds so far (4 weeks in). Face is looking much leaner and my vastus medialis is showing through better. Pecs and shoulders are a little tighter but my gut is still as pronounced as its ever been.

Deadlift
135x5
225x3
315x1
365x1
408x6x1

2 minutes rest between singles. First time ever going over 400 without a belt.

Not doing rack pulls, back still feels dodgy. Honestly, I also like this workload, I might just ditch rack pulls completely and see what happens.

Treadmill Hike
20 minutes, max incline, 3mph

HR at 5 minutes in was 178, at 10 minutes 186, at 15 198, and at 20 192. I'm improving, but slower than I did when I started.

Kevin Shaughnessy
03-04-2012, 02:07 PM
Sunday March 4th

1 Mile Run
~9 minutes

Started out by walking a mile at 4mph, then moved to 6mph for a 1/3 of a mile, then 6.5 for another third, then 7mph for the last third. I'm pretty sure I could have run the full mile at 7mph, and I'll try next week.

Kevin Shaughnessy
03-06-2012, 12:21 PM
Tuesday March 6th

Squat
95x5
135x5
185x5
225x3
285x5
325x3
360x7

Fuck, was hoping for 9. I guess it shouldn't be surprising considering how low my carbs are right now. Still, this is a real stick in my wheels, I wanted to squat 400 for reps at the end of this cut, I thought for sure I'd get there before my weight loss started being a problem. Maybe I have to look longer term.

5k Treadmill Run
40:37, 2.0 incline

Was going to just do an easy 1hr walk at 4mph, but I don't have the patience for that so I bumped it up to 5, then finished the last .2 miles at 6mph. HR at 4.5 was 160, 5 was 174, and 6 was 180. There's a chance it was the really high intensity 20 minute sessions that were caused my regression today, so I'll stick with more long slow distance stuff this week. On Friday though I want to run a 30 minute 5k on the treadmill. Really liking this treadmill, it's so much easier on my knees and hips.

Kevin Shaughnessy
03-07-2012, 01:45 PM
Gym weight: 229 - Good sign since my early AM weight on saturday was 227. 229 today was after 2 liters of water and 2 meals, with pants.

Wednesday March 7th

Standing Barbell Press
45x8
93x5
103x3
115x10

Felt like not sucking as hard today so I wore a belt and performed them standing. Gave it everything I had to get ten.

DB Row
25x8
40x7
85x5x10

Made a deal with myself: do 5 sets and then skip cardio. I am very tired.

Kevin Shaughnessy
03-08-2012, 03:51 PM
Thursday March 8th

Treadmill Walk
1HR, 4mph, 4.0 incline

HR was between 144 and 156. Plugged the numbers into a calculator I found (http://www.triathlontrainingblog.com/calculators/calories-burned-calculator-based-on-average-heart-rate/) and it said I burned 928 cals. I question that number.

Kevin Shaughnessy
03-09-2012, 03:17 PM
Friday March 9th

Treadmill Walk
45 minutes, 5.0 incline, 4mph

HR was steady around 144. Carbs are now lowered to 0, besides what I get from 2 table spoons each of almond/peanut butter per day. Kind of a disappointing week, I only lost 1 pound.

Kevin Shaughnessy
03-10-2012, 03:36 PM
Saturday March 10th

Bench Press - TnG
95x5
135x5
153x3
173x3
198x10

PR, but very hard.

Deadlift
135x5
225x5
322x15x1

Had pretty good bar speed throughout, felt light. Slowed down a bit on the last few singles.

2 Mile Treadmill Run
20:29, 2.0 incline

HR was between 174-186. Wanted to run a 31 minute 5k, but I quit at 2 miles. Felt too shitty. I'm going to add 2 minutes to my time running at 6mph each week, sneak up on 3.1 miles.

Kevin Shaughnessy
03-11-2012, 09:05 PM
Monday March 12th - 12:02 AM

1 Mile Treadmill Run
8:37, 20 incline, 7mph

Kind of proud of this, even though treadmill times != road times. Next step, 1 mile at 8mph. Hopefully this doesn't interfere with squatting on tuesday.

Bought a ticket to Tough Mudder 2012 in Toronto, August 18th. Going to be a great way to end my cut and take advantage of all the cardio I'll be doing. Can't wait.

Kevin Shaughnessy
03-13-2012, 05:50 PM
Tuesday March 13th

Squat
95x5
135x5
185x5
225x3
253x5
295x5
335x9

Squat strength is tanking nicely. Ah well, once I get lean I'll do a lean bulk and hit that 400 for reps, maybe even at 200# 12% bf. That would be very cool.

No cardio today, going to do it on wed/thurs/sat/sun.

Signed up for Spartan Sprint 5k on June 10th. Should weigh around 200 by then. Gym weight was 224 today. Probably down to 220 in the AM.

Kevin Shaughnessy
03-13-2012, 06:22 PM
For reference, my fatty-fatty-fat-fat blood work shows a 92.6 mg/dl fasted blood sugar level, cholesterol was:

Total: 98.64 mg/dl
HDL: 25.74 mg/dl
LDL: 61.38 mg/dl

Kevin Shaughnessy
03-14-2012, 02:26 PM
Wednesday March 14th

Standing Barbell Press
45x8
95x5
107x3
123x6

Not maintaining.

DB Row
60x5
90x4x10

Treadmill Walk
1HR, 4.0, 3.0 incline

It was brought to my attention that hard cardio while ketogenic will be a bit more catabolic than is ideal, so I'm going to stick to <130 HR stuff.

Gym weight was 222 in my underpants.

Kevin Shaughnessy
03-15-2012, 02:50 PM
Thursday March 15th

Beginning gtg chins. Was able to bust out 7 consecutive ring chins on my first attempt, not bad for a fat guy after close to 6 months of no chinning. My all time PR is 10 so this bodes very well.

Kevin Shaughnessy
03-17-2012, 01:27 PM
Saturday March 17th

Bench Press - TnG
95x5
135x5
165x5
185x3
208x5

Huge loss in strength. It's either the GTG chins and push ups I did yesterday, or the lack of carbs (although I did have a cheat last night). Considering the bread heavy cheat I suspect its the GTG stuff. I'll knock it off and see what happens.

Deadlift
135x6
225x3
345x12x1

This also felt heavier than it should. My abs have been sore from the chins + holding a plank doing push ups, so this is not too surprising.

3.4 Mile Walk
49:30

Road walking, not treadmill. 14:30ish minute mile pace.

Kevin Shaughnessy
03-18-2012, 08:36 PM
Sunday March 18th

3.4 Mile Walk
47:30

13:58 min / mile pace. I walked a 43 minute 5k, bodes okay. Shouldn't be too hard to run a 30 min 5k with a little training, or even just some more significant weight loss.

Kevin Shaughnessy
03-20-2012, 01:49 PM
Tuesday March 20th

Squats
95x5
135x5
185x3
225x1
260x15x1

No belt, on the minute. Harder than I thought it would be, and more enjoyable. I'm using the same cycle plan as my deadlifts, but squatting twice a week, Tuesdays and Fridays. I figured maxing out every week on no carbs and a big deficit was probably not such a good idea, so I'm using this as it's mostly submaximal.

3.4 Mile Walk

Kevin Shaughnessy
03-21-2012, 01:36 PM
Wednesday March 21st

Standing Barbell Press
45x8
65x3
90x15x1
140x2

All done beltless and dead stop, which is great because my all time PR is 143x5 with a belt and touch and go. I'm using the singles cycle, three times a week alternating bench and press.

DB Row
95x2x3
95x8x5

Thought this would be more fun, and it was. It was also like a metcon since I rested 1 minute between sets. Weight went up with minimal cheating (comparatively), I'm alot stronger when I haven't wasted my body doing a max set of high rep squats the day before.

3.4 Mile Walk

Kevin Shaughnessy
03-23-2012, 03:46 PM
Friday March 23rd

Bench Press
95x5
135x5
168x15x1
225x2

Probably had a triple with 225, didn't push it though. This is the first time in my life I've ever benched over bodyweight.

Squat
135x5
185x3
225x1
280x12x1

Felt no need to go heavier, 280 felt pretty heavy on my back without a belt.

Marketing
Make Front Page Of Googlex1

Booyah, feels pretty good man. I think most of the other gyms and trainers are lazy because all I had to do was put up about 30-40 decent quality backlinks to get to rank 4 and 5 for two of my keywords. Only on page 5 though for the more general "personal trainer montreal".

Kevin Shaughnessy
03-24-2012, 02:23 PM
Saturday March 24th

Deadlift
135x6
225x3
315x2
371x10x1

On the minute, not too difficult.

Kevin Shaughnessy
03-25-2012, 02:51 PM
Sunday March 25th

Standing Barbell Press
45x8
65x5
95x12x1
135x4x1

1 minute between sets, really enjoying this way of training.

Kevin Shaughnessy
03-26-2012, 09:42 PM
Monday March 26th

Squat
95x5
135x5
185x3
225x1
275x1
300x10x1

On the minute, no belt. Had okay bar speed on the tenth single.

Kevin Shaughnessy
03-27-2012, 04:51 PM
Tuesday March 27th

Bench Press - TnG
95x5
135x5
180x12x1
190x1
200x1
210x1
220x1
230x1
235x1
240x1
245x0

I think this method of training is working, or I'm just getting a much needed deload. 1.09x bodyweight, booyah. Now I definetely need more than 48 hours rest though, I'm having trouble holding my hands steady right now.

Kevin Shaughnessy
03-28-2012, 03:55 PM
Wednesday March 28th

DB Row
100x8x5

On the minute.

Kevin Shaughnessy
03-29-2012, 06:54 PM
Thursday March 29th

Press
45x8
65x3
93x5x1
100x2x1
105x9x1
105x3

Easy recovery workout.

Kevin Shaughnessy
03-30-2012, 05:05 PM
Friday March 30th

Squat
95x5
135x5
185x3
225x2
275x1
320x8x1

First two singles were beltless, and holy crap it felt like a ton. Max 4 reps were possible. I put on the belt and it felt like I had 10+. Sucks actually.

Down to 218 now, 22 pound loss in 8 weeks. Things are looking like I'll be in the 180-190 range at my goal of 12% BF.

Kevin Shaughnessy
03-31-2012, 04:08 PM
Saturday March 31st

Bench Press - TnG
95x5
135x5
155x1
175x1
190x10x1

Pretty easy but I felt sluggish so didn't go heavier.

Deadlift
135x6
225x5
315x2
396x8x1

On the minute, not that hard. You mad gravity? Yeah... you mad as fuck.

Kevin Shaughnessy
04-01-2012, 04:26 PM
Sunday April 1st

Chin Up
8x3

30 minutes rest between sets 6 and 7.

Kevin Shaughnessy
04-02-2012, 07:12 PM
Monday April 2nd

Press
45x8
75x5
95x3
110x8x1
140x3x1
140x0

Got greedy, should have stopped at 3 with 140. On the minute.

Kevin Shaughnessy
04-03-2012, 02:50 PM
Tuesday April 3rd

Squat
95x5
135x5
185x5
225x3
275x1
340x6x1
365x1

365 felt damn heavy. Hopefully just accumulated fatigue, I'm going to take a week off and then max.

Kevin Shaughnessy
04-04-2012, 03:16 PM
Wednesday April 4th

Bench Press - TnG
95x5
135x5
175x3
200x8x1
205x1
210x1
215x1
220x1
225x1

DB Row
60x5
105x5
90x5

Using a power to the people rep/set scheme, every 48 hours after pressing. Just didn't have ten sets of 5 in me.

Kevin Shaughnessy
04-07-2012, 01:52 PM
Saturday April 7th

Deadlift
135x10
225x5
315x2
365x1
420x6x1

Felt fresh today, good amount of rest. 3 minutes rest for the first four, then 5 minutes rest. Last one barely came off the floor. This was a 1.95x BW, feels pretty good to hit it for 6 singles without a belt. Hopefully I can hold onto this strength all the way down to 180.

Press
45x8
65x5
75x3
95x1
115x6x1
125x7x1
135x4x1

Pretty unstructred, max 1 minutes rest between sets. Had no target weight in mind, just lifted until I felt I had strained enough. Hopefully I didn't overdo it.

DB Row
110x5
100x5

Laziest back workout ever, but form was really decent. Feels like I might even be stronger then when I started cutting.

Kevin Shaughnessy
04-10-2012, 04:34 PM
Tuesday April 10th

Bench Press
45x10
95x5
135x5
165x3
185x2
210x6x1

Motivation was low today, deadlifts I guess took alot out of me. Just hit the base volume and quit.

Squat
135x5
185x3
225x1
270x15x1

Tiring.

DB Row
20x10
40x8
80x5
115x5
105x5

Felt heavy, lots of cheating.

Kevin Shaughnessy
04-12-2012, 06:23 PM
Thursday April 12th

Press
45x10
65x5
95x15x1
115x5x1
135x7x1

I guess that's a PR for singles with 135. Means I could probably get 4-5 consecutive considering the 1 minute rest between sets.

DB Row
60x8
120x5
110x5

Eh. 110 felt easyish.

Kevin Shaughnessy
04-13-2012, 01:35 PM
Friday April 13th

Squats
95x5
135x5
185x3
225x1
265x1
290x12x1

On the minute.

Lost a potential client today. Went to her home and took her through some exercises (squat, deadlift, bench) and she seemed 100% ready to buy. Today I get an email saying her chiropractor told her not to do my program because of her lower back problem. Didn't anticipate this actually, I can see it being a real problem when clients or potential clients go to a medical practioner and hear about how my having them squat below parallel will ruin their knees. I probably need to start advertising more towards those who want to barbell train and get strong, but that's like 2% of the people who make up the market for PT.

Kevin Shaughnessy
04-14-2012, 05:52 PM
Saturday April 15th

Bench Press
95x5
135x5
175x15x1
185x1
195x1
205x1
215x1
225x1
245x0

Deadlift
135x10
225x5
335x15x1

So lazy.

Down to 212 yesterday. I lost 6 pounds in the last two weeks, probably from the increased frequency.

Made it to page 2 for "Personal Training Montreal", you mad my competitors?

Kevin Shaughnessy
04-16-2012, 04:36 PM
Monday April 16th

Press
45x8
65x5
100x12x1

Very under-recovered today, 100 felt heavy. Motivation has been in the toilet the last few days, could probably use a deload. Buying some nicorette tonight, going to experiment with nicotine as a pre-workout/pick-me-up.

DB Row
20x10
40x5
80x5
100x5
90x5

Pistols - a couple on each leg
Dips - 3

Holy shit, I can do pistols! That came as a shock. Rock bottom too, but with a stretch reflex. Dips were pretty much a max set, but still, feels good to be able to do bodyweight stuff again.

Straight Bar Chin-Up
10

Sweet. I wonder how many I'll be able to do at 180.

Kevin Shaughnessy
04-17-2012, 02:15 PM
Tuesday April 17th

Squat
95x5
135x5
185x3
225x2
275x1
310x10x1

Sweet lady nicotine, you've given me my intensity back. Belted, 1 minutes rest. On the last holes for my inzer extra large. Anyone in the Eastern Canada region interested in trading my extra large for their large?

Kevin Shaughnessy
04-18-2012, 02:57 PM
Wednesday April 18th

Bench Press
45x10
95x5
135x5
185x12x1
195x1
205x1
215x2x3

Second set of 3 with 215 was way easier than the first, but I still stopped there. Just greasing the groove.

DB Row
105x5
95x5

Tweaked my back.

Got some blood work done, blood glucose is still only a few mg lower than when I was consuming 3-400g of carbs a day.

Kevin Shaughnessy
04-20-2012, 05:28 PM
Friday April 20th

Press
45x8
65x5
95x3
105x10x1
115x3x1
125x5x1

Maybe it was the beers, maybe it was the fact that my lower back still hurts and I can't lean back, but 125 felt heavy.

Dips
7 singles

On the minute, except for the 7th which was after two minutes. The great part is, my sternum barely hurt and that was a huge limiting factor in my ability to do dips in the past. Going to do these after every pressing workout, going for PR's in total singles.

Weighed 210 today. Only lost two pounds this week.

Kevin Shaughnessy
04-21-2012, 01:19 PM
Saturday April 21st

Straight Bar Chin-Up
AM: 4x5 2x3
PM: 4x5

Lower back hurts too much to deadlift, so I did some chins. Hit a serious and sudden wall on the last rep.

Kevin Shaughnessy
04-22-2012, 01:48 PM
Sunday April 22nd

Bench Press
45x10
95x5
135x5
160x5
195x10x1
205x1
215x1
225x1
235x1
245x1
250x0

JESUS TITTYFUCKING CHRIST, I set a bench PR. 245 flew up actually, but 250 barely got off my chest. 1.16x BW.

Dips
4 singles

Collar bone pain this time, and they were far grindier but that's no surprise.

Kevin Shaughnessy
04-23-2012, 01:56 PM
Monday April 23rd

DB Row
20x10
40x8
80x5
110x5
100x5

Dips
5, 6

Just had this feeling that now was a good time to do dips.

Kevin Shaughnessy
04-24-2012, 05:12 PM
Tuesday April 24th

Squats
135x5
185x5
225x3
275x1
330x8x1

Felt like I had max 5 reps, squat seems to be not holding up as well as my upper body stuff. Looking forward to having carbs back in my diet.

Kevin Shaughnessy
04-25-2012, 11:57 AM
Wednesday April 25th

Straight Bar Chin-Up
AM: 4x5, 1x4
PM: 8x3

AM done with one minutes rest for first 3 sets, then 2 minutes for last 2. PM was done with one minutes rest.

Kevin Shaughnessy
04-26-2012, 02:42 PM
Thursday April 26th

Press
45x8
65x5
95x2
103x10x1
115x1
125x1
135x1
145x1 (BELT)
155x0 (BELT)

Probably had 150.

Dips
9 singles - 1 minutes rest

Kevin Shaughnessy
04-27-2012, 01:50 PM
Friday April 27th

DB Row
20x10
40x8
80x5
115x5
105x5

Felt pretty strong with my right arm, grip didn't hold for some reason with my left so the set was crappy.

Kevin Shaughnessy
04-28-2012, 10:19 AM
Saturday April 28th

Bench Press
95x5
135x5
185x3
205x8x1

Left proximal bicep tendon felt sore and fragile, weights felt heavy.

Deadlift
135x10
225x5
315x1
360x12x1

1 minutes rest, easy enough. Calluses were faded and got pretty ripped up though.

Kevin Shaughnessy
04-29-2012, 11:19 AM
Sunday April 29th

Chin Up
2x5

Way too hard.

The good news is that I am now unquestionably 20% bodyfat. That leaves about 12 more weeks of cutting before I reach my goal of 12% bodyfat/decently visible abs. Not bad.

Kevin Shaughnessy
04-30-2012, 11:54 AM
Monday April 30th

Press
45x8
75x5
95x3
110x10x1
130x3
140x2
115x5

130 felt so light and easy I thought I for sure I had a PR with 140, but no. I was shaking like a leaf on the last set of 5. No strength loss in I think 4 weeks though, that's something.

Dips
2

The double felt pretty hard, and my sternum hurt too much to do another rep. Need to give it more rest.

Kevin Shaughnessy
05-01-2012, 12:07 PM
Tuesday May 1st

Squat
135x5
185x3
225x2
275x1
315x1
350x1
350x0

Changes must be made. First step is going to be moving my cheat meal to Monday instead of Friday. I think I'll also start taking a more relaxed approach to weight/sets/reps like I've done with my pressing, and train the squat every 72 hours.

DB Row
40x5
80x5
120x5
110x5

Kevin Shaughnessy
05-02-2012, 03:48 PM
Wednesday May 2nd

Bench Press
95x5
135x5
185x3
215x6x1
230x2

230 I had intended to be a single but it flew up like the first rep of a set of 5. I was surprised, lost tightness, and grinded out the second rep.

Kevin Shaughnessy
05-03-2012, 01:36 PM
Thursday May 3rd

Front Squat
45x5
95x5
135x3
185x15x1
225x1

Going to alternate front squats and back squats every 48 hours. Back squats will now be done through the fullest range of motion, and without a belt.

Chin Up
4x5
1x4

No pr today, but that's no surprise. 206 this morning though.

Kevin Shaughnessy
05-04-2012, 07:06 PM
Friday May 4th

Press
45x8
65x5
95x3
115x6x1
125x2
135x2

Kevin Shaughnessy
05-05-2012, 01:42 PM
Saturday May 5th

Deadlift
135x10
225x3
315x2
385x10x1

Easy.

Squat - Ass To Ankles
95x5
135x5
185x3
225x2
255x1
275x1
295x1
275x5x1

No belt, 1 minutes rest. Not going to go too crazy on the volume here, instead I'll let the frequency do the work. Had 315 probably, not much more than that.

Starting to look like I lift without a t shirt, yee haw.

Kevin Shaughnessy
05-06-2012, 04:31 PM
Sunday May 6th

Bench Press
95x5
135x5
180x15x1

:30-1:00 minutes rest. Felt light as hell so I threw in a few close grip singles.

DB Row
125x5
115x5

No warm up, just wanted to get it over with honestly. Heavy. I'm going to reset, start just having fun with the sets and reps.

Kevin Shaughnessy
05-07-2012, 03:15 PM
Monday May 7th

Front Squat
45x5
95x5
135x3
165x1
195x12x1
205x1
215x1
225x1
235x1
245x1

Good workout I think, got some volume in but stopped once my form started to break down.

Kevin Shaughnessy
05-08-2012, 05:26 PM
Tuesday May 8th

Press
45x8
65x3
100x15x1
115x1
135x9x1

PR for singles with 1 minutes rest. Struggled to open a door at the convienance store today for some reason so I had to see if I was getting weaker. Down to 202 today, a loss of 6 pounds in 11 days. Not sure why that's happening, although it's probably the squats.

Chin Ups
11

All time PR at any body weight. Shaking like crazy after this set.

Dips
7

All time PR sadly. Good day.

Derek Simonds
05-09-2012, 06:12 AM
NIce job on PR's and the weight loss. Great to see you achieving both.

Kevin Shaughnessy
05-09-2012, 12:33 PM
NIce job on PR's and the weight loss. Great to see you achieving both.

Thanks Derek.

Squat
95x5
135x5
185x3
225x2
245x1
275x1
315x1
285x1
295x1
255x3

Lower back feels dodgy after this workout. I got a video and I fold on maximal weights without a belt, plus I tried an exaggerated chest up and it caused more butt wink. I guess I need to bring up my core strength. Maybe try some dragon flags.

315x1 (http://youtu.be/mmoYnvcbVts) - Lower your speaker volume because I screamed like a crazy person in this one.

Dragon Flag
8 negatives

It was very refreshing to train outside in the sun and fresh air. I'm going to be including alot more body weight based stuff this summer I think. I actually managed a fully controlled negative all the way to the bottom on my first shot with these. Had to scale back to piked negatives by the 4th one though.

Lying Leg Lifts
12
11
6

Always thought these were remedial. Maybe they are! Good place to start though as I work my way up to more advanced stuff. Time to stop neglecting my abs.

Kevin Shaughnessy
05-10-2012, 01:19 PM
Thursday May 10th

Bench Press
95x5
135x5
190x12x1

Easy.

Ring Push Ups - Knees
5x1
1x2

Had my hands turned out so I didn't have any support from the straps. Seeing as how the gains from this stuff are mostly neurological, I'm going to stick to quality over quantity. Perfect form, slow and controlled reps, and low rep sets to maintain that quality.

Front Lever Negatives - Tuck
12, 10, 10, 7, 8 seconds

I think part of the reason I sucked so bad at gymnatics a few years ago, even when I had dedicated a year to it, was that I always pushed everything hard and to failure while I was also slowly losing weight. Stopped on the first few negatives before my muscles couldn't continue. Surprised myself by holding a near 7 second tuck at horizontal with straight arms.

Kevin Shaughnessy
05-11-2012, 03:29 PM
Friday May 11th

Front Squat
45x5
95x5
135x3
185x1
205x10x1
225x1

Easy for the most part.

Lying Leg Lifts
20
10
8

I guess 3x25 would be a good starting point.

Did some tuck front levers and held one for 8 seconds. Tried to pull out of a tuck back lever and failed.

Down to 200 today, 4 pounds lost this week and 8 pounds in the last two. A few more days and I'll be in the 190's, huzzah.

Kevin Shaughnessy
05-12-2012, 02:32 PM
Saturday May 12

Press
45x8
65x5
95x2
105x12x1
115x1
135x1
140x1
145x0

Probably should have stopped at 140. Not surprised I'm not in top shape, that ring work really took a lot out of my arms.

Weighted Chin Up
BWx3
10x1
20x1
30x5x1
40x1
50x1
BWx5

I can't go any higher than 50 because apparently my legs are too goddamned jacked and swole to accomodate more plates on my adjustable DB handle. It's still a tie of my all time PR with more to spare. I should be close to a 150% BW chin once I'm done cutting.

Lying Leg Lifts
23

Didn't deadlift today because I don't want to stress my body with lots of squatting AND deadlifting. What I'm going to do is start doing the olympic lifts at the start of every LB session, followed by either front or back squats.

Kevin Shaughnessy
05-13-2012, 05:14 PM
Sunday May 13th

Power Snatch
45x5
65x3
95x3x3
105x1
115x1
125x4x1
135x3x1
115x3x1

Squat
135x5
185x3
225x1
275x1
285x1
300x1
275x4x1

I'm going to make 300 my minimum for each workout.

Kevin Shaughnessy
05-14-2012, 11:19 AM
Monday May 14th

Front Lever - Tuck
14, 10, 8 second static hold + 3 negatives

Awesome. Awesome to the max.

Lying Leg Lifts
24
15
10

Missed the twenty fifth on the first set only because I decided to get fancy and try from a dead stop.

Bench Press
95x5
135x5
200x10x1
210x1
220x1
230x1
240x1
250x1

This is fucking fantastic. 1.25x BW.

Ring Push Ups - Knees
1x2

Was shaky and decided to call it a day.

Kevin Shaughnessy
05-15-2012, 01:35 PM
Tuesday May 15th

Squat Clean
Up to 195#, miss at 200#

The first thing I did in todays workout was warm up quickly to 185, and proceed to miss it and drop the barbell on my knee. That told me I need to give it time before I can go heavy, so I did about 15-20 reps total in doubles and triples with between 135 and 185, went up to 195 and got it a few times, and missed 200 by dropping it in front.

Front Squat
Up to 245#, miss at 255#, back off 215#x3x3

So this was my first taste of training like an olympic lifter and I have to say, I liked it a lot. I can see how training like this everyday, with even more volume, can make you a physical bad ass. I'm going to start focusing on learning the full squat snatch and ramping up my training volume while I finish this cut. After that I want to do daily workouts like this one.

Front Lever - Tuck
19.5 seconds

Feels good man.

Kevin Shaughnessy
05-16-2012, 10:37 AM
Wednesday May 16th

Weighted Chin Up
BWx3
10x1
20x1
30x1
40x1
50x1
60x1
65x1
70x1
BWx5
BWx3

Did better than I thought I would. It's literally the last 2 inches that are a problem, I fly through the rest of the concentric.

Press
45x8
65x5
95x3
110x7x1
110x5

Front Lever - Tuck (NOT HORIZONTAL THROUGHOUT)
24 seconds

Thought I hit an incredibly glorious PR for a minute there. 9 seconds total I was above horizontal.

Dips
9

2 rep PR that didn't coincide with a loss in body weight, cool.

Lying Leg Lifts
25
15

No PR today, just better technique. I'm going to assume that since I managed to equal my previous PR with the same amount of rest that it had previously taken me to supercompensate, I've stagnated neurally. So, I'm going to pull a westside barbell and switch to v-ups.

Kevin Shaughnessy
05-17-2012, 12:49 PM
Thursday May 17th

Power Snatch
45x5
75x5
95x3
115x2x3
135x2
135x0
115x3x3

Much more press out today, and my last attempt at 135 only got a little past my head. 115 was cake though.

Squat
135x5
185x3
225x2
255x1
300x1
255x3x3

This is such a great cardiovascular workout, my HR is way elevated throughout since I'm only resting 1-2 minutes.

Front Lever - Tuck
23 seconds

I think I was at just the right level of horizontal.

Kevin Shaughnessy
05-18-2012, 01:20 PM
Friday May 18th

Back Lever Negatives
8x1

I really suck at these for some reason. Had about a 5 second hold at horizontal. EDIT: I have burst capillaries all above my eye right now, just before bed. These things are brutal and I finished the session with eyes reminiscent of someone who had just smoked an ounce of Quebec's finest.

Bench Press
210x8x1

Kevin Shaughnessy
05-19-2012, 11:45 AM
Saturday May 19th

Deadlift
135x10
225x5
315x2
365x1
410x6x1

Felt like just exerting some raw, brute strength today. I was scheduled to do 8 singles but stopped at 6, which is the same amount I did when this weight was called for in the last cycle. I don't see the benefit of pushing my limits considering my calories are now down to about 1700 a day. I don't see gains in my immediate future.

On a more postive note, my size 36 jeans are a little loose fresh out of the dryer, and my navel is measuring at 39 inches. Weight loss seems to have stalled though, weighed 200 today, same as last week.

Kevin Shaughnessy
05-20-2012, 12:23 PM
Sunday May 20th

Front Lever - Tuck
1x25s
3x10s
1x5s

As soon as I get to 30s I'll switch to advanced tuck.

Back Lever - Tuck
1x10s above horizontal
4 slow negatives

Felt stronger today, flexibility needs work though.

Weighted Chin Up
BWx3
30x5x2

And I'm exhausted. This is a new level of dieting shittiness. I should really be supplementing with a multi.

Seated DB Press
20x10
30x7
40x7
50x2
40x2x5
40x7

Weaksauce. Not sure if I just found a weakness or if I'm weak because of the diet.

Bumping the calories up to 2200. Fuck it man, 1650 is way too low. If my weight doesn't start moving I'm going to ramp the calories back up to maintenance for a week. It doesn't make sense for me to not be losing weight at 2000 calories.

Kevin Shaughnessy
05-21-2012, 12:17 PM
Monday May 21st

Front Squat
45x5
95x5
135x3
185x10x3
205x1
225x1
240x1
250x1
255x1
260x1

This was an awesome fucking workout. 15 pound PR and lots of volume.

My diet guy Shelby Starnes recommended that instead of just upping calories to refeed I add carbs back into my diet at about 150g / day. Felt 100% better after some sweet potatoes, it was like taking a pre-workout.

Kevin Shaughnessy
05-22-2012, 12:39 PM
Tuesday May 22nd

Bench Press
95x5
135x5
185x8x3
205x1
215x1

215 felt waaay heavier than it should have. I'm chalking this up mainly to yesterdays front squat workout (legs were near shaking in between bench sets) and also sundays workout. Basically I need some rest. Going to take the next day or two off completely, or just dick around with light weights.

Front Lever - Tuck
15s

There was not going to be a PR today.

Back Lever - Tuck
11s

This was perfectly horizontal. Might start working in some skins the cats soon. A little more static back lever strength might be in order though.

Down to 198 today. Haven't been this light in almost 2 years. Still over 20% though, I can only imagine what I looked like then.

Kevin Shaughnessy
05-24-2012, 12:02 PM
Thursday May 24th

Squats - Max Singles In 30 Minutes
95x5
135x5
185x3
225x1
Start Clock
265x23x1

About 85% of max.

Front Lever - Tuck
25s

Front Lever Pulls - Tuck
3 2 1
3 2 1

Stagnating, need a change. Going to do a reverse pyramid, max reps at the start of each workout. Cannot do these from a dead, relaxed hang though, have to bend the elbows a little.

Back Lever Pull - Tuck
1

Back Lever Static Hold
15s, 10s, 7s, 7s

Felt pretty strong in this position today, pulling from the back lever nearly killed me though and I had to kip a little.

Kevin Shaughnessy
05-25-2012, 01:55 PM
Friday May 25th

Press
45x8
75x5
95x2
105x1
115x1
125x1
135x2x1

I failed on the second single, but immediately tried again and got it, better bar path I guess. This put me at a loss of about 5-10 pounds off my max. I'm positive it's the ring work I've been doing, considering calories are up by 600. I need to start pressing/benching first thing in the workout.

Dips
10

Woo-hoo, double digits. These take so much out of me for some reason, I was gasping for breath by rep 6, and shaking once the set was finished.

Weighed 196 today.

Kevin Shaughnessy
05-26-2012, 11:29 AM
Saturday May 26th

Deadlift
135x10
225x4
315x1
365x2x1

Tweaked my coccyx, and the second single was way too tough. Need moar recovery.

New dieting strategy: one protein shake first thing in the morning, then train, follow it up with a very generous helping of meat and carbs (yesterday was a 16oz ribeye, today shall be 1.75# porkback ribs w/ 140g lentils), and then the rest of the day is protein shakes. Sticking with 2500 calories a day, varying the amount of carbs but I'll try to keep it at minimum 100g. Protein will be a minimum of 250g.

Kevin Shaughnessy
05-27-2012, 02:21 PM
Sunday May 27th

Bench Press
95x5
135x5
185x3
205x2x2
225x0

Why oh why is my pressing tanking so hard? I'm going to go back to reps with more rest days.

Front Lever Pulls - Tuck
5 4 3 2 1

At least this ring work is progressing.

Back Lever Static Hold - Tuck
18s, 10s, 8s, 7s

Ring Dips
3
2
1
1
1

I'm really tempted to just stop barbell pressing and work just on gymnastic stuff + squats + deadlifts. It would be way more fun to train outside this summer, and would give me more insentive to lose weight.

Kevin Shaughnessy
05-28-2012, 01:22 PM
Monday May 28th

Front Squats
45x5
95x5
135x5
185x3
205x12x2
215x2
225x2
235x2

Was hoping for 245x2 but 235 was about the max I had I think.

Kevin Shaughnessy
05-30-2012, 10:59 AM
Wednesday May 30th

Front Lever Pulls - Tuck
6
5
4
3
2
1

Very demanding 6 sets.

Back Lever
1x2, 1x1 pulls from horizontal
3x10s static hold

Ring Dips
0

Failed completely attempting a ring dip. Not very surprising, the lever work took a lot out of me.

Ring Push Ups
12
8
6

Hands forward. I think these are the appropriate place to start as far as pushing ring exercises are concerned. I tried doing some RTO support work but could barely support myself with hands forward after these push ups.

Kevin Shaughnessy
05-31-2012, 01:18 PM
Thursaday May 31st

Squat
95x5
135x5
185x3
225x10x5

3 minutes rest, didn't feel like going heavy today.

Kevin Shaughnessy
06-02-2012, 12:05 PM
Saturday June 2nd

Front Lever Negatives - Adv. Tuck
6 singles, 3 minutes rest
11s
10s
?s
5s
the rest untimed


Back Lever - Tuck
Pull to inverted x1
15s static hold

Didn't have two pulls to inverted, seem to be weaker today. Could be the push ups. The 15s static hold was not a max hold, I had to stop because my biceps were hurting. I should probably warm up.

L Sit - Tuck
4x15s

L sits are fun-damental!

Ring Push Ups
14
10
6

Down to 194 today.

BRB 2 pounds of ribs and a glass of stout.

Kevin Shaughnessy
06-03-2012, 03:28 PM
Sunday June 3rd

Deadlift
135x10
225x3
315x2
375x10x1

Took 17 minutes, so I was getting about 1:45 seconds rest, explains why the tenth single was such a ball buster. I did 10 singles with 385 a couple weeks ago and I wrote it was easy, but I was getting at least 3 minutes rest. So I consider this as having maintained my strength.

Kevin Shaughnessy
06-05-2012, 01:44 PM
Tuesday June 5th

Did some front levers and german hangs and discovered I'm a little burnt out. I'm going to up the frequency, increase the volume, and decrease the intensity. 60s total time in as many sets of 50% of my max hold as I need, four times a week starting today. Then I'll do some dynamic exercises (push ups, dips, pull ups etc.) a la killroy70. And I'm going to stop deadlifting. Fuck it, takes too much out of me.

L Sit - Tuck
6x10s

Frog Stand
6x10s

Ring Push Ups
10
10
8

Ring Rows
10
6
7

Once I can do 10 reps in each set, I'll move on to the next variation.

PSMF tomorrow, going to start doing one every Wednesday.

Kevin Shaughnessy
06-06-2012, 11:31 AM
Wednesday June 6th

Super Set:
Back Lever - Tuck 6x9s
L Sit - Tuck 6x10s

Front Lever - Tuck 5x12s
Frog Stand - 6x10s

Brutal. Short rest breaks.

Inverted Pull Up
3x3

No real way of gauging whether a rep is complete or not, so I just pulled hard for a few seconds for 3x3. Progression wise I'm just going to keep doing 3x3 and hope I get stronger.

Bar Dips
2
4
4

Front squats and back squats will be done on rest days.

Kevin Shaughnessy
06-07-2012, 11:09 AM
Thursday June 7th

Front Squat
45x5
95x5
135x5
185x3
225x15x1

PSMF went pretty well, not much discomfort at all. I had a craving for eggs and made a 5 egg omelet instead of a shake, but I still only consumed about 1390 calories. It occurs to me that I could pretty much eat whatever I wanted to (so long as it was clean) while still losing weight, if I alternated PSMF days with regular eating days.

An interesting (to me) little observation, I'm getting hairier in the upper body as I get lean.

Kevin Shaughnessy
06-08-2012, 11:19 AM
Friday June 8th

Super Set
Front Lever - Tuck 5x12s
Frog Stand - 6x10s

Back Lever - Tuck 6x9s
L Sit - Tuck 6x10s

I tried an advanced frog stand and actually found it easier than a regular frog stand.

Handstand Push Ups - Box
2
7
2

Done with head between hands and 90 degree pike at the hips these are really hard. Should build a strong OHP lockout.

Chin Ups
45#x3
35#x2
BWx5

These statics are destroying my ability to do anything dynamic involving my shoulder girdle. Not sure if I should push through or change my programming.

Down to 192 today, still fat. Lord have mercy.

Kevin Shaughnessy
06-10-2012, 05:48 PM
Sunday June 10th

Jesus Tittyfucking Christ. Just got back from the Spartan Sprint. One word: greuling. Time was 1 hour 45 minutes-ish, I'm not 100% sure because my time chip fell off. I was woefully unprepared for what was in store today. I was expecting a 5k over somewhat flat terrain, to find that the first 30 minutes were mostly up hill, and then 30 minutes of steep, muddy downhill. The obstacles were spaced far apart, you'd run for 30+ minutes before coming up to several obstacles in a row. They were easy for the most part, except for the long crawl under barbed wire. I was very dehydrated and ran the race pretty much fasted, which may have been a mistake. My choice of footwear was poor. Next year I need to remember:

- Better pre-race nutrition
- Trail running shoes
- Some kind of hydration system
- Knee protection

This was humbling, I pretty much got my ass handed to me. I want to do better next time, so I'm going to start couch to 5k on tuesday, and add more carbs to my diet. I'll probably sign up for a 5k in the next month or two as well.

Kevin Shaughnessy
06-11-2012, 01:01 PM
Monday June 11th

Squats
95x5
135x5
185x3
225x1
255x8x3

Would have had ten sets no problem if not for the fatigue from yesterday.

Good news: I believe I've hit the upper teens bodyfat percentage @ 192. Starting to see some shoulder seperation, triceps are becoming constantly visible, and my love handles are receeding. I'm going to keep dieting to 180 (15% bf) and then evaluate where I want to go from there. The idea of putting this cut to rest sounds really good, honestly.

Kevin Shaughnessy
06-12-2012, 10:29 AM
Tuesday June 12th

Bench Press
45x10
95x5
135x5
170x12x3

Harder than it should have been.

Front Lever - Advanced Tuck
6s
5s
4s
3s
2s

L-Sit - Tuck
6x10s

Felt very manageable without doing these in a super set. It feels like its a quad flexibility issue, or something like that, preventing me from extending my legs. I just can't extend my knees fully, and it's not because of the strain on my abs or arms.

Kevin Shaughnessy
06-13-2012, 12:16 PM
Wednesday June 13th

Front Squat
95x5
135x5
190x10x3

1 minutes rest. Pretty easy, didn't feel like maxing though.

Couch to 5k - Week 1 Workout 1
1.64 Miles

Pretty shit but I didn't push it, just ran at a comfortable pace.

Holy mother of god I am hungry.

Kevin Shaughnessy
06-14-2012, 01:21 PM
Thursday June 14th

Press
45x8
75x5
100x9x4

That's right motherfucker, 9 sets of 4. Fuck standard rep/set schemes. With my barbell stuff I'm just going to add 5-10 pounds to the bar each session and come up with a challenging number of sets/reps. Eventually I'll max and then I'll just reset a little heavier.

Back Lever Static Hold - Tuck
21s
18s
18s

Last set kind of turned into a german hang.

L-Sit - Tuck
6x10s

I'm working hard to not make up yesterdays 1700 calorie deficit today. I've already thrown the idea of hitting my macros out the window and consumed a bag of chips and a bigmac. Should still come close to 200g pro and only 100 calories or so over 2500. I don't know how people do PSMF's 7 days a week.

Kevin Shaughnessy
06-15-2012, 12:11 PM
Friday June 15th

Squat
95x5
135x5
185x3
225x2

Weight felt heavy, motivation wasn't there.

Couch 2 5k - Week 1 Workout 2
1.9 miles

Far juicier than Wednesdays distance. Almost a ten minute mile pace with only 8 minutes of actual running. Wasn't pushing balls out either.

191 today.

Kevin Shaughnessy
06-16-2012, 10:46 AM
Saturday June 16th

Bench Press
45x10
95x5
135x5
180x10x3

Eh, felt like I had 10 or so reps on the first set.

Front Lever - Adv. Tuck
7s
5s
5s
4s
4s
3s

Boo-yah. I almost have a one legged front lever. Once I can hold a 15s adv. tuck I'll have it for sure.

L-Sit - Tuck
6x10s

I think it's time to move on to a low l-sit. Gotta work that quad compressibility. 10 sets of 5s holds should do.

Kevin Shaughnessy
06-18-2012, 11:32 AM
Monday June 18th

Squats
95x5
135x5
185x3
225x2
275x1
300x1

300 was a max, I stopped moving mid way up and preceeded to fold at the spine. I am really getting piss weak. 190 though, just 10 more pounds. I'm thinking after that I'll bulk to 190 at a rate of .5 pounds a week, then cut to 180. Repeat until I'm shredded at 180.

Couch 2 5k - Week 1 Workout 3
2.05 miles

Noice. Hot as fuck outside, this was uncomfortable to say the least. That was not a pace I'd be able to sustain for 5k though, but a good goal pace. Would mean a ~27 minute 5k. I'd love to squat 405 and run a 20 minute 5k at the same time.

20 inch standing verticle, you mirin natural athleticism? I tested because I'm looking at an EMT program at a local college. The 100% score is 22 inches, strong standards. I think the only way to fail that whole test is to be grossly obese.

Kevin Shaughnessy
06-19-2012, 11:38 AM
Tuesday June 19th

Press
45x8
75x5
105x4
115x1
125x1
135x1
140x0
140x0
115x3
105x5

I'm resigning myself to "do you even lift?" status at this point.

L-Sit - Low
10x5s

Back Lever - Tuck
2x15s

Felt heavy today.

Narrow Grip Push Ups
23
20
10

Going to get good at these should I take the paramedic exam. Hands are in line with shoulders, makes it a little tougher than using a bench press grip. 100% is 43+, I'm probably good for 27 right now. I think I'll alternate wide/narrow/diamond push ups each upper body day.

Kevin Shaughnessy
06-20-2012, 12:24 PM
Wednesday June 20th

Front Squat
45x5
95x5
135x5
185x3
210x12x2

Not that hard, felt like 210 should.

Couch 2 5k - Week 2 Workout 1
2.13 miles

First mile was 9 minutes, pretty shitty but I only ran for 4.5 minutes. Could probably hit an 8 minute mile right now. I felt like I had a lot more stamina today, and the whole running portion was mentally easy. Could have been the fact that I ran at night when it was cooler.

Kevin Shaughnessy
06-21-2012, 12:17 PM
Thursday June 21st

Front Lever - Adv. Tuck
7s
6s
4s
4s
3s
3s

Same times but the sets are better quality. I had better extension (legs further out) and didn't drop towards the floor at the end.

Bench Press
45x10
95x5
135x5
190x10x3

It feels like I could get 200x10x3 if I rested 5 or more minutes, and I think that's what I'll do. After that I'll continue doing triples but drop the number of sets until I eventually fail, then go to doubles etc.

Diamond Push Up - Knees
10

Triceps are pretty fried, only going to do one set.

189 today, only 9 more pounds to go.

Kevin Shaughnessy
06-22-2012, 01:16 PM
Friday June 22nd

Couch 2 5k - Week 2 Workout 2
2.17 miles

I ran the first mile in 8:22, but who knows if what I ran is actually a mile. Third interval was more of a sprint than a jog.

I realized my arms are the same size that they were 2 years ago. Letting myself get obese was a crappy decision to say the least, I've lost mass I didn't need to lose if I had gained more moderately, and I've lost 8+ months of hard work. I'm still alot stronger than 2 years ago though, my bench has gone from 165x1 to probably 235x1 now, so why my arms are the same size is a mystery to me. Maybe it's the lack of curls. Once I start bulking again I'm going to start incorporating alot more isolation exercises with bodybuilder rep ranges. High volume. Just keep following that dream of jacked swoleness.

Kevin Shaughnessy
06-23-2012, 05:50 PM
Saturday June 23rd

Push Press
45x8
75x5
95x3
115x3
135x3
145x5x3

It's probably a good idea to add more exercises to my rotation. I'll throw in some close grip bench presses too.

L-Sit - Low
9x5s
1x8s

Kevin Shaughnessy
06-25-2012, 09:53 AM
Monday June 25th

Squats
95x5
135x5
185x3
225x2
245x1
265x1
275x1
225x12

No running today, ankle feels beat up. I'll either run tomorrow or wednesday.

Couch 2 5k - Week 2 Workout 3
2+ miles

Did some foam rolling and by the end of the day I was feeling okay to run.

Kevin Shaughnessy
06-26-2012, 11:51 AM
Tuesday June 26th

Close Grip Bench Press
45x10
95x5
135x5x7
135x15

More of a light day, felt like I needed a bit more recovery before going for 200x10x3.

Front Lever Static Hold - Adv. Tuck
7s
9s
6s
5s

9s hold was above horizontal. The 7s had my legs further out I think.

Front Lever Pull Up - Tuck
5
3

Front Lever Pull - Tuck
4

First two were from a dead hang, last two from horizontal. I'm going to rest a week, see how a little extra volume + longer rest plays out.

L Sit - Low
20s
10s

I am definetly going to have to work on my flexibility if I want to do a l sit.

Kevin Shaughnessy
06-27-2012, 01:27 PM
Wednesday June 27th

Couch 2 5k - Week 3 Workout 1
1.86 miles

A tiny bit over a ten minute mile pace. It doesn't seem like I do better with longer running intervals, I just slow down to the point where it comes out to the same. I guess that means I should focus on longer runs, even though they have little appeal. I need to warm up my ankles too, I could focus better if I wasn't hurting half the time. I definetly need better shoes.

188 today. I'm celebrating by moving my PSMF to Friday.

Kevin Shaughnessy
06-28-2012, 12:07 PM
Thursday June 26th

Press
45x8
75x5
105x2x4
115x1
125x1
140x1

Crediting this to using a thumbless grip, and squeezing my glutes and quads hard.

Klokov Press
45x10
55x8
65x4

Shoulders don't agree with this exercise. It's a behind the neck snatch grip overhead press.

Kevin Shaughnessy
06-29-2012, 12:59 PM
Friday July 29th

Front Squats
45x5
95x5
135x3
185x2
205x1
225x1
245x1
265x1
225x2x3
225x1

265x1 was an abomination before god and should never have happened. You can view it here: http://www.youtube.com/watch?v=46Wu_7fNfl0&feature=youtu.be

Couch 2 5k
2+ Miles

For some bizarre reason I timed out a 7:00-7:30 mile assuming I ran the last 3 minute rest interval. Either I'm a total natural or I mapped out the course wrong. I'm probably just an amazing runner. Bought a pair of Brooks running shoes, can't remember the name. So much more comfortable. They have midsole support because apparently I over-pronate, and it's like running on a cloud. Those shoes are what I needed to be able to just focus on the running and not on whether my ankle is going to snap.

Kevin Shaughnessy
06-30-2012, 12:44 PM
Saturday June 30th

Bench Press
45x10
95x5
135x5
175x3
200x1

Failed on attempting a second rep. FML. Don't think I actually lost 50 pounds in a month, I'm probably just under recovered.

L-Sit - Low
6x10s

186 bodyweight today for some reason.

Kevin Shaughnessy
07-02-2012, 12:18 PM
Monday July 2nd

Squat
95x5
135x5
185x3
245x2x1
265x1

So this is fucking atrocious. My motivation has never been lower than it is now. If I was busy today I could have easily written off training and that hasn't happened in 4 years. I'm going to seriously consider taking a break from the diet, eating at maintenance and getting some strength back before resuming the cut. Actually, that's what I'm going to do. Bumping the cals up to 2750 today.

Couch 2 5k - Week 3 Workout 2

Drove to a trail but it was incredibly muddy at parts and full of mosquitoes and flies so I didn't stay.

Kevin Shaughnessy
07-03-2012, 10:38 AM
Tuesday July 3rd

Front Lever - Adv. Tuck
11s
6s
4s
4s

I thought I had set a glorious PR but on review of the video I was way above horizontal. This was a failed experiment. I'll go back to twice weekly.

Front Lever Pull Up - Tuck
4

Bench Press
165x7x5

I think I really did lose 50 pounds in a month.

Seated DB Press
35'sx5x10

DB Flyes
15'sx5x10

EZ Bar Curl
55x2x15
55x10

I rest-paused a bit and after 10 reps I literally lost all strength in my arms and they came crashing down.

DB Lateral Raise
10's3x10

More rest-pausing, I like it a lot.

So, since my cut is done and I look as good as I'm going to, I thought I would throw up some before and afters.

Here's me looking fat as fuck:

http://i50.tinypic.com/9jdhll.jpg

And here I am after this workout:

http://i48.tinypic.com/33w0ahx.png

Kevin Shaughnessy
07-04-2012, 11:54 AM
Wednesday July 4th

Couch 2 5k - Week 3 Workout 3
1.95 miles

Ran the first mile in 8:00 including walking intervals. Was probably closer to a mile as I didn't take the turns as tightly.

Kevin Shaughnessy
07-05-2012, 12:41 PM
Thursday July 5th

Weighted Chin Up
BWx5
10x3
20x3
30x3
40x2
50x2
60x1
30x4

BW Pull Ups
7
4
3
3
3

Max reps each set.

DB Row
40'sx5x10

Slow and controlled. I learned I have 0 strength in the upper ranges of motion due to cheating for so long. I actually had to rest-pause to complete the last reps on some sets.

Yates Row
135x5x10

Terrible.

Bench Press
115x5x10

I actually struggled. If I don't post in my log tomorrow it's because I decided to end it all.

Kevin Shaughnessy
07-06-2012, 04:43 PM
Friday July 6th

Couch 2 5k - Week 4 Workout 1
2.57 miles

First mile was a legit 7:30. Second mile could probably have been in 16 minutes if I sprinted the last 400m. It's cool that I was .53 miles away from 3.1 in 20:35. Could probably hit a 25 minute 5k right now (sorry I feel like being a little masturbatory today).

Kevin Shaughnessy
07-07-2012, 02:56 PM
Saturday July 7th

Close Grip Bench Press
45x10
95x5
145x5x8

Dips
3
4
4

Not much rest so not very many reps.

Lateral Raise
10'sx5x10

Felt light so I only rested 20-30 seconds and did a bit of rest-pausing and slow negatives.

Kevin Shaughnessy
07-08-2012, 12:34 PM
Sunday July 8th

Pause Squat - 3s Count
165x8x3

Starting the pause squat only program outline in Paul Carter's new ebook. Goal is a triple with 255.

Kevin Shaughnessy
07-09-2012, 01:21 PM
Monday July 9th

Couch 2 5k - Week 4 Workout 2
2.58 miles

First mile was in 7:22, whole thing was about 3 seconds faster.

Weighed 184 today, so my maintenance with this activity level is not 3000. Bumping it up to 3250.

Kevin Shaughnessy
07-10-2012, 03:06 PM
Tuesday July 10th

Bench Press
45x10
95x5
135x5
170x7x5

5 minutes rest, fairly easy, a good difficulty for week 2.

Seated DB Press
35'sx4x12
35'x10

3 minutes rest.

EZ Bar Curl
60x3x10

2 minutes rest, easy.

No pump work, can't be bothered to train for more than an hour at a stretch.

Kevin Shaughnessy
07-11-2012, 05:27 PM
Wednesday July 11th

Couch 2 5k - Week 4 Workout 3
2.6 miles

Realized I had only been walking for 30s during an interval instead of 1:30. Switched it up today and finished with a sprint to try to make up the time.

Lowering the calories to 3000 again.

Kevin Shaughnessy
07-12-2012, 03:12 PM
Thursday July 12th

Weighted Chin Up
BWx5
10x3
20x3
30x3
40x1
50x1
60x1
70x0
30x3

Going to run a LP, or do singles/triples across.

Pull Up
8
5
4
3
3

PR.

DB Row
45x5x10

Went up really easy with my right, easier than last time with my left.

Kevin Shaughnessy
07-13-2012, 07:35 PM
Friday July 13th

Couch 2 5k - Week 5 Workout 1
2.57 miles

I was about 450m away from 1 mile 5 minutes in. Probably had a 7 minute mile today. I credit running at night.

It feels like the first mile is 80% physical and 20% mental, and the next are reversed. Doesn't help that I care more about 1 mile time than 3.1.

Kevin Shaughnessy
07-14-2012, 04:11 PM
Saturday July 14th

Close Grip Bench Press
45x10
95x5
150x8
135x2x8
140x2x8

150 was too heavy, might have even not been able to do 5 sets with it.

Dips
7
5
4

Fairly deep.

DB Lateral Raise
15'sx5x10

Holding steady at 186 bodyweight.

Kevin Shaughnessy
07-15-2012, 01:25 PM
Sunday July 15th

Pause Squats
95x5
135x3
180x6x3

Kevin Shaughnessy
07-16-2012, 07:31 PM
Monday July 16th

1 Mile Run
6:24

Wow, I really hope I just ran a mile cause this is better than I thought I could do. I was scheduled for two 8 minute running intervals but I felt like puking after this mile so I just called it a day. It was a full 58 seconds faster than my best mile pace before so it's not surprising.

Kevin Shaughnessy
07-17-2012, 02:07 PM
Tuesday July 17th

Bench Press
45x10
95x5
135x5
175x7x5

First few sets felt heavy until I remembered your supposed to drive with your legs HARD. Helped a lot.

EZ Bar Curl
65x3x10

1-2 minutes rest. Can't wait to be back up to 100+x10.

I think that since I'm not going to be gaining any weight, I should stick to a lower level of volume. Nothing but the bench, close grip, and dips.

Body composition PR: I now fit comfortably into size 34 jeans. Could not say the same the last time I was this weight. I went and bought some new shirts at H&M and naturally everything fit me like it was made for me. People keep commenting on how "slim" I look, not exactly what you want to hear after dedicating 2 years to lifting weights. Ah well.

Kevin Shaughnessy
07-18-2012, 03:14 PM
Wednesday July 18th

2 Miles
14:27

This was tough after never having run for more than 5 minutes at a time, but if I could maintain that pace for another 1.1 miles, I could run a 23 minute 5k. That would be truly glorious.

Kevin Shaughnessy
07-19-2012, 04:54 PM
Thursday July 19th

Weighted Chin-Up
BWx5
20x5x3

Started lighter than I thought I should, and I'm going to add 2.5# per session instead of 5. In reflection my best gains have been made when I started light and stuck with the program for 10+ weeks, so I shall do that once more.

Pull-Up
11
5
4
4
3

The set of eleven took a lot out of me, I was shaking for minutes afterward. 3 minutes between sets didn't seem like enough but I'll be damned if I'm going to sit down and stare at the clock for most of my workout.

DB Row
50'sx5x10

Kevin Shaughnessy
07-20-2012, 10:08 PM
Saturday July 20th

Couch 2 5K - Week 6 Workout 1
2.7 miles

Approximate distance.

I seem to be continuing to lean out as my arms are down to a burly 13.75 inches. Still got plenty of fat to squeeze too.

Honestly though they look a lot better than the obese grandma arms I was rocking before.

Kevin Shaughnessy
07-21-2012, 08:29 PM
Saturday July 21st

Close Grip Bench Press
45x10
95x5
145x5x8

Not too difficult, I should be good for 150x5x8 next week.

Dips
7
4
3

Considering this a PR, these dips were deep. I was practically relaxing at the bottom.

Stepped on the scale today to see 182, and my waist measurement confirmed that I am continuing to lean out. I'm going to go with it and continue to 12%, probably another 20 pounds.

Kevin Shaughnessy
07-22-2012, 01:09 PM
Sunday July 22nd

Pause Squat
95x5
135x5
190x5x3

Kevin Shaughnessy
07-23-2012, 05:23 PM
Monday July 23rd

Couch 2 5k - Week 6 Workout 2
1st mile 7:15
2nd mile 9:56

This was a different course and definitly closer to a mile, I'm going to use the first mile as my all time PR. Second mile I tried to keep things aerobic but still managed to keep my HR at 168. I'm going to stop C25K now and move on to the Cool Runnings beginner 5k plan starting tomorrow. I want to do a lot more slow miles to build up aerobic fitness so I'm going to try keeping my HR at or under 160. I think the extra blood flow will help my lifting too.

Kevin Shaughnessy
07-24-2012, 06:53 PM
Tuesday July 24th

3.12 Mile Run
32:58

HR was up to 162 BPM towards the end, but stayed in the 150-156 range for most of the session. This was a lot of fun, and I've always wanted to be able to run fast without gasping for breath after the first 30 seconds, but damn this was painful. My IT band, shins, and ankles are all complaining. Foam roller helps, I'll use it before and after. I'm not going to do the Cool Runnings beginner 5k program since I don't think I'm ready to run 5 miles. I'll just do some simple base building, 3 on, 1 off, 2 on, 1 off.

Now, lets see if this affects my bench session.

Bench Press
45x10
95x5
135x5
180x7x5

Went up easily enough, not sure if I'll get past 190 for 7 sets of 5 though.

EZ Bar Curl
70x3x10

Had to rest 3 minutes for the last set.

Kevin Shaughnessy
07-25-2012, 07:52 PM
Wednesday July 25th

2 Mile Run
20:42

HR peaked at 162 BPM.

Kevin Shaughnessy
07-26-2012, 11:57 PM
Friday July 27th

Weighted Chin-Up
22.5x5x3

Pull Up
9
5
4
4
3

I thought I felt weaker today. It was definitely the curls on tuesday, I'm going to move those to accessory bench day.

DB Row
55x5x10

Came very close to failure.

180 BW today. Should be close to having ab definition in 10 more pounds.

Kevin Shaughnessy
07-28-2012, 02:37 AM
Saturday July 28th

4.12 miles
42:36

HR was a pretty steady ~156BPM, but climbed to 168 at some points. No discomfort at all today. Not going to run tomorrow, just going to rest before squatting. I am really looking forward to working up to 40 miles per week and attempting to bulk on that level of activity. I'm probably going to need to eat 4000+ calories. Awesome.

Kevin Shaughnessy
07-29-2012, 03:33 AM
Sunday July 29th

Close Grip Bench Press
45x10
95x5
150x5x8

Actually went up pretty easy. I think there's something to be said for 2 steps forward one step back training.

Dips
8
5
4

Kevin Shaughnessy
07-30-2012, 03:10 AM
Monday July 30th

Pause Squat
95x5
135x3
185x1
205x3x3

Did a a bounced single with 255 after, which is my goal (paused x3) in 3 weeks. Dunno man...

Kevin Shaughnessy
07-31-2012, 03:28 AM
Tuesday July 31st

2.11 Mile Run
20:23

HR was up to 168 for the last few minutes, no PR.

Kevin Shaughnessy
08-01-2012, 03:34 AM
Wednesday August 1st

Fartlek - 3.12 Miles

I can't resist the call of the anaerobic pathway. 1.5 miles at an easy pace to warm up, then the other 1.5 I think I did about 5 sprints and 1 "comfortably hard" effort for the last stretch.

Bench Press
45x10
95x5
135x5
185x7x5

Went up without too much difficulty. I think if I'm just going to bench, I might as well take long rests and really push my muscles to their limits.

Bought 34 pounds of bacon and 372 eggs, gonna be breakfast all day errday for the next few weeks.

Kevin Shaughnessy
08-02-2012, 12:29 PM
Thursday August 2nd

2.11 Mile Run
18:58

HR was up to 180 BPM on the last quarter mile, definitely not a PR.

Kevin Shaughnessy
08-03-2012, 07:10 AM
Friday August 3rd

Weighted Chin-Up
BWx5
25x5x3

Went up pretty easy.

Pull-Up
11
3

11 was an all-out affair. I'm probably not going to be adding any reps while I'm doing progressively more challenging weighted chin ups before hand. If I can maintain I'll be happy.

DB Row
60x10/8/6/4/2

Did not have 5x10 strict reps.

178 today.

Kevin Shaughnessy
08-04-2012, 05:01 AM
Saturday August 4th

4 Mile Run
40:42

Still had a lot of energy at the end.

Kevin Shaughnessy
08-05-2012, 10:35 AM
Sunday August 5th

Close Grip Bench Press
45x10
95x5
135x3
155x5x8

Dips
9
5
4

Did these a couple of hours after the bench as I had felt a little too tipsy. That's what happens when you go weeks without any alchohol and then suddenly imbibe 2 beers.

Kevin Shaughnessy
08-06-2012, 05:40 AM
Monday August 6th

Pause Squat
95x5
135x5
185x2
215x2x3

Squat
225x2 (BELT)
275x0 (BELT)

Couldn't resist seeing what I could still do. I think the belt was too tight with 275, it should not have stapled me to the ground like that.

EZ-Bar Curl
75x3x10

Forgot to curl yesterday.

Kevin Shaughnessy
08-07-2012, 02:42 PM
Tuesday August 7th

2.11 Mile Run
16:26

HR was probably really high.

Kevin Shaughnessy
08-08-2012, 07:18 AM
Wednesday August 8th

Bench Press
45x10
95x5
135x5
187.5x7x5

I'm going to start taking a few 7 minute rest periods on the last couple sets. I'm also going to move the accessory day to saturday for a little extra rest.

3.12 Mile Run
28:58

Pretty relaxed pace up until the last quarter mile, felt quicker on my feet today.

Kevin Shaughnessy
08-09-2012, 03:08 PM
Thursday August 9th

Treadmill Hike
27:00 max incline 3mph HR 150-160BPM

Didn't feel like running in the rain. 20 minutes in the aerobic HR zone.

Kevin Shaughnessy
08-10-2012, 05:23 PM
Friday August 10th

Weighted Chin-Up
27.5x5x3

Various Pull-Up Grips
2x7 Overhand, shoulder width
4 Hammer grip, narrow
2 Overhand, wide grip
9 Chin-Up half reps

DB Row
65x10/8/6/4/2

Kevin Shaughnessy
08-11-2012, 08:59 AM
Saturday August 11th

Taking a rest day. Also lowering the calories to 2500 as I seem to have stalled. Basically just removing the bacon and adding in beer.

I need to step my game up with squatting. Seeing my numbers plummet has pretty strongly affected my motivation, but I actually did 12 sets of bench and only 2 sets of squats last week. Not good.

Kevin Shaughnessy
08-12-2012, 01:03 PM
Sunday August 12th

Close Grip Bench Press
45x10
95x5
135x3
157.5x5x8

Dips
8

EZ-Bar Curl
77.5x3x10

Getting real tough.

176 today, didn't expect the lower cals to do its magic that fast.

Kevin Shaughnessy
08-13-2012, 08:33 AM
Monday August 13th

Squat
95x5
135x3
185x3x5

I want to get my leg strength back so I'm going to run a LP squatting twice a week, mondays and fridays. On tuesday I'll do a 4 mile fartlek, and I'll stick to just one day a week of cardio.

Deadlift
135x10
225x3
315x5x1

Every monday, 5 pounds added per session. Hopefully by the time I start needing to eat more to get my numbers up I'll be done cutting.

Kevin Shaughnessy
08-14-2012, 08:42 AM
Tuesday August 14

Hill Sprints

1.5 mile warm up run, 7 sprints, 1.5 mile walk to cooldown.

About 70-80 meters. Almost lost my breakfast on the 7th sprint. Once I can do 20 sprints (recovery is just the walk back down the hill) and still have the energy to walk home after I'll be in pretty bad ass shape.

Fuck it, I'm starting a 25 week bulk (1 pound/week) at 170. 6 more pounds. I'll re-think getting lean once I can bench 275 for reps and squat 365 for a rock bottom triple.

I'm going to continue doing aerobic work too on fridays after squatting. 5 miles this week.

Kevin Shaughnessy
08-15-2012, 11:27 AM
Wednesday August 15th

Bench Press
95x7
135x5
165x3
190x3x5
190x4

One of the safeties were too low, almost guillotined myself. Reset time, I'm thinking 170.

Kevin Shaughnessy
08-16-2012, 11:58 AM
Thursday August 16th

Weighted Chin Up
BWx5
30x5x3

Going to start resting 4 minutes.

DB Row
70x10/8/6/4/2

Didn't feel like doing more. I guess I'll never be the next Arnold.

Kevin Shaughnessy
08-17-2012, 10:46 AM
Friday August 17th

Squat
95x5
135x3
190x3x5

3 Mile Run
31:49

Wanted 5, but couldn't help quitting.

Down to 172 today, the weight is really just melting off. I've reconsidered my decision to bulk at 170, it's just going to mean being fat again at the end of it.

Kevin Shaughnessy
08-20-2012, 12:37 PM
Monday August 20th

Squat
95x5
135x5
195x3x5

Deadlift
135x10
225x3
275x1
320x5x1

A little easier.

Kevin Shaughnessy
08-21-2012, 02:59 PM
Tuesday August 21st

Bench Press
45x10
95x5
135x5
190x4x5
180x4x3
175x5
155x10

Solid workout. I'm thinking either once a week benching or start pressing on accessory day.

Starting to get skeptical that I'm 12 pounds away from decent ab definition, might have to go down to 150ish. Man, was i really 90 pounds overweight?

Kevin Shaughnessy
08-23-2012, 02:24 PM
Thursday August 23rd

Weighted Chin-Up
BWx5
32.5x5x3

DB Row
75x8,6,5,3,3

Kevin Shaughnessy
08-24-2012, 12:45 PM
Friday August 24th

Squat
95x5
135x3
175x2
200x3x5

Struggled, SMH.

Kevin Shaughnessy
08-27-2012, 11:34 AM
Monday August 27th

Squat
95x5
135x3
175x2
205x3x5

Deadlift
135x10
225x3
275x1
325x5x1

It was really a mistake to do lots of cardio, squat light and infrequently, and never deadlift. Hur durr.

No weight loss this week, scale wise, but my waist around the navel has dropped half an inch to 34.

Kevin Shaughnessy
08-28-2012, 12:46 PM
Tuesday August 28th

Bench Press
45x10
95x5
135x5
165x3
192.5x2x5
192.5x4
180x3x3

On Saturday I'm going to go in and do an easy workout focusing on speed like I did at the beginning of the diet. 170x15x1 or something.

Getting more serious with my diet. First, I have to lower cals to 2000 since I've stalled at 2500. Second, I'm going to start IF'ing for the insulin sensitivity benefits, and I'm going to have 100% of my daily carbs post workout.

Kevin Shaughnessy
08-29-2012, 02:10 PM
Going ketogenic. <50g carbs a day, just enough to allow a beer or two.

David Boyle
08-29-2012, 04:07 PM
Going ketogenic. <50g carbs a day, just enough to allow a beer or two.

Nice. Gotta leave room for beer!

Kevin Shaughnessy
08-30-2012, 01:00 PM
Nice. Gotta leave room for beer!

Nothing beats a post-workout beer. I just finished brewing my first successful batch of Coopers dark ale so I'm awash in the stuff. I can't believe everyone doesn't brew their own, it comes out to less than a dollar a liter.

Thursday August 30th

Weighted Chin-Up
BWx5
35x5x3

5 minutes rest, fairly easy.

DB Row
50x5x10

Did a bit of pausing at the top, want to be sure I'm fully in control of the weight at all times.

Down to 171 today.

Kevin Shaughnessy
09-01-2012, 03:50 PM
Friday August 31st

Squat
95x5
135x3
185x2
210x3x5

Saturday September 1st

Bench Press
45x10
95x5
135x5
170x15x1

Warrior dieting it today. Pretty much a semi-controlled binge, 2200 calories in about an hour. Was craving a meat feast like a mo'fucker.

Kevin Shaughnessy
09-03-2012, 12:03 PM
Monday September 3rd

Squat
95x5
135x3
185x2
215x3x5

Deadlift
135x10
225x3
275x1
330x1

No more reps. I tried setting up with a more verticle back angle but it still should have gone up.

166 today. I still don't even have blurry abs, FML.

Kevin Shaughnessy
09-04-2012, 01:33 PM
Tuesday September 4th

Bench
45x10
95x5
135x5
165x5x3

Felt heavy today, deloading a little.

Fack it. Ending my cut. I'm starting martial arts classes and you can't dominate on the mat with a 225 squat. I weighed myself at the gym and on their scale I was 180 with my clothes towards the end of the day. My home scale has me at 174 so it's apparently a little wonky. I'm probably in the 170-172 range, about 16-18% body fat.

Anyway, I'll start with 3000 calories a day, keto except for workout days, and see what happens.

Kevin Shaughnessy
09-05-2012, 07:18 PM
Wednesday September 5th

1.5 Hour Kickboxing

Starting gtg chins, 4 sets of 6 to begin with.

Kevin Shaughnessy
09-06-2012, 01:04 PM
Thursday September 6th

Weighted Chin-Up
37.5x5x3

DB Row
55x5x10

Shrugs
135x5x12

1.5 Hours JKD

Kevin Shaughnessy
09-07-2012, 07:08 PM
Friday September 7th

Press
45x8
75x5
95x3x5

Squat
95x5
135x5
185x2
220x3x5

Went up pretty easy, was able to drop the rest times back down to 3 minutes.

Kevin Shaughnessy
09-10-2012, 03:01 PM
Monday September 10th

Squat
95x5
135x3
185x2
225x3x5

It's hard for me to take this weight seriously, and yet I struggle.

Deadlift
135x10
223x15x1

Back on the ol' deadlift program I used while cutting.

Bench Press
95x5
135x5
170x3x5

Kevin Shaughnessy
09-11-2012, 01:53 PM
Tuesday September 11th

1.5 Hours JKD

Weight has held steady at 176 this week, so it looks like 3000 cals is indeed my maintenance. Bumping it up to 3500 for this week.

Kevin Shaughnessy
09-12-2012, 04:40 PM
Wednesday September 12th

Front Squat
45x5
95x5
135x3
175x3x3

Press
45x8
75x5
100x3x5

If I can make it to 130x5 I'll be ecstatic.

Kevin Shaughnessy
09-13-2012, 07:39 PM
Thursday September 13th

Weighted Chin-Up
BWx5
40x5x3

First set went up very easy, felt like I had an easy 5.

DB Row
60x5x10

Didn't do them slow and controlled today. I'm used to not heaving it up with my hips now, so I'm speeding it up to push the weight for awhile.

Barbell Shrug
145x5x12

Probably too aggressive an increase.

Kevin Shaughnessy
09-14-2012, 10:42 PM
Saturday September 15th

Squat
95x5
135x5
185x2
205x1
230x3x5

Moderately difficult, felt like I might have had 7-8 reps on the last set.

Bench Press
45x10
95x5
135x5
175x3x5

Felt retardedly heavy, I doubt I could have gotten 185x5. Fuck.

Up to 178 today, but I swear I measured my waist 3/4" smaller. Probably didn't have the tape in the right spot though.

Kevin Shaughnessy
09-15-2012, 11:11 PM
Sunday September 16th

Starting grease the groove dips, 5 sets of 3. Also bumping chins up to 5 sets of 7.

Kevin Shaughnessy
09-18-2012, 01:30 AM
Tuesday September 18th

Squat
95x5
135x5
185x3
215x1
235x3x5

Pretty easy today.

Deadlift
135x10
240x12x1

Press
45x8
75x5
105x3x5

500 calorie deficit time.

Kevin Shaughnessy
09-20-2012, 04:12 AM
Thursday September 20th

Bench Press
45x10
95x5
135x5
180x3x5

I was positive I was going to fail the first set, 45x10 made my arms burn and 135 felt heavy, but for some reason it went up damn easy.

Front Squat
45x5
95x5
135x3
180x3x3

Kevin Shaughnessy
09-21-2012, 05:39 AM
Friday September 21st

Weighted Chin-Up
42.5x5x3

Not only was this easy again, but I now have pronounced seperation between my biceps and my triceps, unflexed (and cold). Good stuff, good stuff.

DB Row
65x5x10

Kind of hard.

Barbell Shrugs
150x5x12

This was much, much easier.

Kevin Shaughnessy
09-22-2012, 05:12 AM
Saturday September 22nd

Squat
95x5
135x5
185x3
220x1
240x3x5

This was fairly hard, which isn't too surprising considering I've dropped 6 pounds since Tuesday. I wonder if cycling my calories on a daily basis instead of weekly would cause less ups and downs in performance. I'll give it a few weeks and see what happens, maybe it will work out.

Press
45x9
75x5
95x1
110x3x5

10 minutes rest for the 3rd set, 2nd was a ball buster. Definitely time to microload.

Eating maintenance today though, too damn hungry.

Kevin Shaughnessy
09-25-2012, 09:12 AM
Tuesday September 25th

Squat
95x5
135x5
185x3
225x1
245x3x5

A little easier, who knows why, I just hope it continues.

Bench Press
45x10
95x5
135x5
185x3x5

One more 5 pound jump.

Deadlift
135x10
255x10x1

500 calorie surplus time, thank god.

Kevin Shaughnessy
09-27-2012, 09:58 AM
Thursday September 27th

Front Squat
45x5
95x5
135x3
185x3x3

3 minutes rest, E-Z.

Press
45x8
75x5
95x3
112.5x5
112.5x2x4

Ten minutes rest wasn't enough. I'm going to reset to 95 and do 2x5 1x5+.

Kevin Shaughnessy
09-28-2012, 09:10 AM
Friday September 28th

Weighted Chin-Up
45x5x3

Still felt like I had 5-6 reps on the first set. What do you want to bet I LP my way to 50% BW for a single?

DB Row
70x3x10

Had a sense that maybe it wasn't a good idea to continue with my left arm, I pushed it damn hard rest-pausing to get 10 on the last set and I could feel it tightening up. Frankly I've been working my bi's pretty hard in the last few weeks, what with 5-10 sets of chins per day, plus this weighted day.

Shrug
175x4x12

Shrugs felt strong today even with a 20 pound jump.

Kevin Shaughnessy
09-29-2012, 11:26 AM
Saturday September 29th

Squat
95x5
135x5
185x3
210x2
230x1
250x3x5

Pretty brutal.

Bench Press
45x10
95x5
135x5
175x2
190x3x5

The first set was absurdly easy, but I'm still going to start microloading.

Kevin Shaughnessy
10-02-2012, 12:20 PM
Tuesday October 2nd

Squat
95x5
135x5
185x3
210x2
235x1
255x5

I'm going to progress a top set of 5 for awhile. Hopefully I hit 275x5 in 4 workouts. Then I'll feel a little better about my squat.

Press
45x8
75x5
95x2x5
95x11

Deadlift
135x10
225x3
275x8x1

Almost completely forgot to deadlift.

Kevin Shaughnessy
10-04-2012, 01:57 PM
Thursday October 4th

Bench Press
45x10
95x5
135x5
175x3
192.5x3x5

Hit the hooks on the eccentric of the third set, nothing fucks up a set like hitting the hooks. Probably good for 200-205x5 right now. If I can get 210x5 at 175, that will be fucking tasty considering it's 15 pounds short of what I did at 240.

I came close to adding in some weighted dips but I thought I would save those for a stall.

Front Squat
45x5
95x5
135x3
190x3x3

1:30 rest, still easy. Should get to 220x3 no problem.

Kevin Shaughnessy
10-05-2012, 12:46 PM
Friday October 5th

Weighted Chin-Up
47.5x5x3

Up to sets of 8 for grease the groove dips. Chins have been hovering around 5-8 per set, they're not really getting easier at the rate dips are.

DB Row
75x5x6
75x10

Slow and controlled for 5 sets, then I did a set of 10 fast and explosive to see if I could.

Shrugs
185x5x12

Easy.

Kevin Shaughnessy
10-06-2012, 01:35 PM
Saturday October 6th

Squat
95x5
135x5
185x3
215x2
240x1
260x5

Real hard. I doubt I'll sail smoothly to 275x5 but I might be able to make it by pushing through stalls.

Press
45x10
75x5
97.5x2x5
97.5x11

Kevin Shaughnessy
10-07-2012, 12:27 PM
Sunday October 6th

I woke up weighing 177 today so I'm freaking out, going to lower cals to 2000 for today since I've been sneaking calories this week.

Kevin Shaughnessy
10-08-2012, 02:48 PM
Monday October 8th

One more day at 2000 calories, then it's a week of feasting. Feel like my gtg stuff is already suffering but it's only two days. I'll probably squat and bench tomorrow at the end of the day, once I've had at least 3000 calories.

Kevin Shaughnessy
10-09-2012, 02:29 PM
Tuesday October 9th

Bench Press
45x10
95x5
135x5
175x3
195x4

And this will be the last time I ever go into a 1000 calorie deficit again. Not going to even bother with squats today, I'll hit those up on Thursday. The good news is I was 172 today. I think I was actually just holding water, I've been eating a chicken every day with about a gallon of franks buffalo wing sauce, so that an easy 400% of the RDA right there.

There's a 90% chance I'm going to get back on a diet after this week. A mild one, 500 calorie deficit.

Kevin Shaughnessy
10-10-2012, 01:41 PM
Wednesday October 10t

Deadlift
135x10
225x3
290x6x1

Probably should have done this yesterday. Going to move my training max up 20 pounds for the next cycle, to 360.

Kevin Shaughnessy
10-11-2012, 02:26 PM
Thursday October 11th

Front Squat
45x5
95x5
135x3
195x3x3

Press
45x8
75x5
100x2x5
100x11

A real, honest to god PR. Dreams do come true.

Taking a few days off from gtg dips + chins, feel like I'm going backwards at this point.

Kevin Shaughnessy
10-12-2012, 03:59 PM
Friday October 12th

Weighted Chin-Up
50x5x3

Still had at least 5 reps on the first 2 sets.

DB Row
80x3x6

Heavy.

BB Shrug
195x5x12

Kevin Shaughnessy
10-13-2012, 06:37 PM
Saturday October 13th

Bench Press
45x10
95x5
135x5
175x2x5
175x13

I think this protocol will work better than the SS one. It's going to suck to squat high reps again though.

Squat
95x5
135x5
185x2
225x2x5
225x9

Wasn't nearly as bad as I remembered. Left a rep or two in the tank though.

Kevin Shaughnessy
10-17-2012, 01:21 AM
Wednesday October 17th

Press
45x8
75x5
102.5x2x5
102.5x11

Another PR for Keeeeevviinn! Hahaha!

Squat
95x5
135x5
185x3
210x1
230x2x5
230x12

I was in the fucking zone today, just felt like I could keep going and going. It's amazing that I can take 30 pounds off what is essentially my 5RM, and do an extra 7 reps.

Didn't gain as much weight this bulk cycle, ending it at 176. I think I'm going to start a real gradual cut, just eating a few 3250 or 3000 calorie days during bulk weeks.

Kevin Shaughnessy
10-19-2012, 03:41 AM
Friday October 19th

Bench Press
45x10
95x5
135x5
177.5x2x5
177.5x12

Front Squat
45x5
95x5
135x3
175x1
200x3x3

I'll probably start microloading at 210.

Kevin Shaughnessy
10-20-2012, 01:42 AM
Saturday October 20th

Weighted Chin-Up
52.5x5x3

BB Shrug
205x5x12

DB Row
50x10

This set felt heavy enough to cause me to lose motivation to do 5 sets.

Kevin Shaughnessy
10-21-2012, 04:11 AM
Sunday October 21st

Press
45x8
75x5
105x2x5
105x8

Bad day, probably yesterdays back work.

Squat
95x5
135x5
185x3
215x2
235x2x5
235x10

Easily the event I anticipate the least, but feel the best after finishing.

Kevin Shaughnessy
10-24-2012, 08:34 AM
Wednesday October 24th

Bench Press
45x10
95x6
135x5
165x3
180x2x5
180x11

At this rate, in 7 weeks I'll be right back to where I started this LP. Fantastic.

Went to squat and the motivation is just not there. First set of 5 felt heavy as shit, and I just racked it after the 1st rep of the second set. I can't justify the pain in my mind right now. I'm frankly tired of training like I am, it was worth it when the weight was piling on easy but now that I'm trying to stay lean I think I'd prefer bodybuilding style training. What's the point of scratching and crawling your way to a 20 pound increase in a lift? It just seems like a lot of effort for a minimal pay off. I like moderate weight, high volume training the best, might as well do that. Plus I could really use some mass. So first thing I'm going to do is join a gym to get access to better equipment. I'm not sure if I should just finish cutting down to 10% or not. I really don't want to, it would take 20 weeks at a moderate deficit and that's another 20 weeks of not making any progress. Maybe I'll just continue my calorie cycling and hope a high volume of work will lean me out. I don't know.

Kevin Shaughnessy
10-26-2012, 03:11 PM
Friday October 26th

Front Squat
45x5
95x5
135x3
185x2
205x7x3
185x5

Form started to break down on the 7th set so I dropped it a bit.

Leg Press
2 platesx5x20

Not really hard in the sense that I'm used to, but with 1 minutes rest my legs were pretty wobbly afterwards.

Hamstring Curls
75x2x10
65x2x10
45x10

Hard on the knees, have to be carefull trying to get in position, what with my long dancers legs.

Widowmaker Back Squat
135

Felt like ending with a touch of masochism.

Writing this down it doesn't seem like much but fuck are my legs dead. I could probably tack on an extra exercise next week, maybe smith machine lunges. Other than that I'll just be adding weight each week. Definitely a nice change of pace though.

Kevin Shaughnessy
10-28-2012, 09:35 AM
Sunday October 28th

Weighted Chin-Up
55x5x3

Have to start greasing the groove again, granted I rested 3 minutes between sets but this was too hard.

Seated Machine Row
65?x5x10

Slow and controlled, feeling the squeeze at the end ROM. No room for ego when your training like this, at least when you're as weak as I am.

Seated Lat Pulldown
75?x3x12

Feel the burn.

T-Bar Row
45x1x20

Did I mention there's no room for ego here? I didn't like this though, defintely didn't make my muscles work much mainly due to cheating. Hard not too when I'm standing.

Seated Cable Row
105x1x8
75x2x8

I'm unnaturally weak on this one for some reason. I'll start doing it right after chins, maybe a bit more rest. All these sets were done with 1 minutes rest or less by the way.

DB Curl
20's3x12

Slow and controlled, weight felt light but when you're really going for a strong contraction, lots of TUT, and minimal rest, these baby weight can kick your ass.

Barbell Shrugs
215x2x12
205x12

Heavy, FML. Where did my shrug strength go?

DB Shrug
50's2x30

Little Barbell Curls
60x2x8
50x12

The pump after this was truly glorious. Wish I had a camera so I could share the beautiful visage of my stretched out 14 inch pythons.

Kevin Shaughnessy
10-30-2012, 03:37 PM
Tuesday October 30th

Bench Press
Up to 215
175x2x5
155x10

215 was a max.

Shoulder Superset
Lateral Raise 3x12
Front Raise 3x12
DB Overhead Press 3x12

Oh boy, this fried my shoulders. For the last set of DB presses I was using 10 pounders, and I still struggled. Next workout I need to use less weight as my form was not exactly crisp today.

Tricep Pull Down
45x3x12

Had very little to give after all that benching and the superset.

Kevin Shaughnessy
11-01-2012, 04:23 PM
Thursday November 1st

Front Squat
Up to 240x1
210x3x3
185x5

Didn't feel like doing a bunch of sets today.

Leg Press
110x5x20

One minutes rest, didn't quite wreck me like last time. Not sure how lower back friendly this machine is, it moves the sacrum/lower back area through a pretty big ROM at the bottom.

SLDL
5x12 up to 175x12

With about a minutes rest this was as much cardio as it was weight lifting. Impulse bought some wrist wraps as my forearms were still pretty smoked from the last two workouts, damn my inability to save money!

Leg Extensions
3x12

Not even logging the weight, it doesn't matter as I'm just going for a pump/burn.

Leg Curls
3x12

Went light, I can feel this doing all kinds of wierd stuff behind my knees, like tendons rubbing together.

No widowmaker squats, who am I kidding, I'm not going to do that every leg day.

So far I'm really enjoying this training, not even because I think it's going to make me hyooge, but mostly because 1) I love the feeling of exhaustion after a hard session, 2) I'm going to bed early and sleeping great, which is great, and 3) training like this blunts my appetite, so when I come home I have to force myself to eat 1000+ calories, which means I've had a few chocolate bars dipped in peanut butter the past few PWO periods. Forcing down food gives me a comforting feeling for some reason, probably explains why I got so fat. Could be all the positive associations I've developed with "eating big".

Kevin Shaughnessy
11-04-2012, 09:44 AM
Sunday November 4th

Weighted Chin-Up
BWx5
25x3
50x1
60x1
70x1
80x1
90x0

So close with 90, probably had 85. Weighed 172 today, so this was a pube short of 50% bodyweight. Weighing 172 though I could probably stand to eat a little more. I've been averaging 3200-3300 calories a day but I think I'll bump it up to 3500. I also need to start greasing the groove again but I've been reluctant to put my tendons through more stress. Tough call.

Seated Cable Row
75x3x12

Lat Pulldown
90x2x12
105x12
120x8

Seated Machine Row
75x3x12

Slow and controlled, big squeeze to finish the movement.

DB Shrug
60x20
55x15
50x12

Dumbbell Curl
20x12
25x12
25x8, 20x12

Going to keep trying for 2 sets of 25x12 with beautifull form.

Barbell Curl
3x12

Left my bi's really toasted, had to rest pause a lot of the reps. I like the idea of this as a finisher, just continuing to add reps.

Kevin Shaughnessy
11-06-2012, 01:54 PM
Tuesday November 6th

Bench Press
45x10
95x5
135x5
185x3x3

Felt far too heavy so I ended it there. I did 180x11 so I should not be struggling with a set of 3 with 185. This isn't the first time I've needed more than a week to recover from a hard chest/shoulder workout, I also ran into this problem when I was training in a bench shirt. At the time I thought it was the "low volume" but it seems I was wrong. Seems bizarre it would take this long, but what can you do. I'll give it 3 more days and try again.

You know what I should do is an overhead press workout. BRB.

Overhead Press - Max Reps In 30 Minutes
115x18x1

Push Press - Max Reps In 15 Minutes
125x8x3

EZ Bar Lying Tricep Extensions
35x3x20

Lateral Shoulder Raises
10x12
10x15
10x12

Kevin Shaughnessy
11-08-2012, 04:06 PM
Thursday November 8th

Fucking leg day man...

Front Squat
45x5
95x5
135x3
185x2
220x15x1

1 minutes rest, had 20 at least.

Leg Press
130x5x20

1 minutes rest, not to failure or really that close to it.

SLDL
135x12
165x12
185x3x12

Half of going heavy on this is going to be acclimation to the volume immediately beforehand and the short rest times.

Hamstring Curl
45x2x15
45x10

Leg Extension
45x3x15

And I'm smoked. This is really the perfect mix of cardio and lifting heavy stuff.

Kevin Shaughnessy
11-11-2012, 10:14 AM
Sunday November 11th

Chin Up Ladder
10
9
8
7
6
5
4
3
2
1

Short rests whch forced me to rest-pause a lot of reps starting on the third set.

Seated Cable Row
60x12
75x12
90x6
60x12

Lat Pulldown
60x20
75x15
90x10
105x8
120x5

Just to make sure my lats were completely smoked.

Seated Machine Row
45x3x12

Fuck stimulation this is annihilation.

DB Curl
15x20
15x12,10,8

First set I noticed my front delts were burning as much as my biceps, so I glued my arms to my sides, stuck them back and focused on making the bicep contract, and it really worked. Also turned an easy set of 20 into a max set of 12.

DB Shrug
65x20
60x18
55x18

Kevin Shaughnessy
11-13-2012, 02:54 PM
Tuesday November 13th

Bench Press
45x10
95x5
135x5
185x5x1
195x3x1
205x1
215x1
226x1
230x0
195x3
185x5
175x6
165x5
155x5

Not sure if this is a PR since 215 two weeks ago was with different, unfamiliar equipment. Would be truly glorious if it is a PR. I should add that this is an all time PR for relative strength with 1.28x BW.

Flyes
20x10
10x20
15x15

Lateral Raise
10x3x15

EZ Bar Lying Tricep Extension
40x20
40x10

My shoulders were exhausted and the right one started dancing around in the socket in the bottom of this movement so I called it a day.

Weighed 176 today, not sure if I'm gaining mass or just holding more water.

Kevin Shaughnessy
11-18-2012, 10:36 AM
Sunday November 18th

Weighted Pull-Up
15x7x5

Thought I would change things up. Going to do a quick 3 week wave of 5/3/1 before re-testing my 1RM chin-up.

Seated Cable Row
75x12
75x10
60x10
45x12

Kind of dissapointed things didn't feel lighter, form wasn't exactly crisp either and I think that contributed to me not really feeling much fatigue in the lats but lots in the arms/rear delts today.

Lat Pulldown
75x20
90x15
105x12
120x7
90x10

This saved the day, definite increase in strength here and I think I decreased the rest times a bit too, kept it to a strict 1 minute between sets.

Machine Seated Row
45x20
60x15
75x12
90x12
105x8

Form was not crisp on the last set of this either, but still this performance was quite an improvement over last weeks.

DB Shrugs
70x20
65x15
60x15

Form not very crisp on these either, ego took over a little today.

DB Bicep Curl
15x15,12,8

Done with new strict form, major pump from these. I can't really get the same ROM though as my biceps get in the way, almost a half rep.

BB Curl
12
8
12

Rest-paused the last set. I like the sound of 1 balls out set at the end of each workout where I rest-pause liberally and go for max reps.

I think I weighed 177 the other day, so I'm putting on weight now. Not sure how long I'll bulk, I don't want to get all obesified again. Already dealing with bloat causing my stomach to extend an extra inch even when fasted, which kind of sucks.

Kevin Shaughnessy
11-20-2012, 03:13 PM
Tuesday November 20th

By the gods I am fatigued.

Press - Max reps in 30 minutes
115x33

2 weeks ago I got 18, fuck yeah. Did 7 triples, a bunch of doubles and a couple singles. Ready to move up to 120, maybe 125. If you had told me a year ago that I could make great gains pressing once every 2 weeks I would have thought you were crazy.

Push Press
125x17

Failed on 3 attempts so called it a day. Not quite as many reps as last time but who cares.

EZ Bar Lying Tricep Extension
40x3x20

Tough.

Lateral Raise
10x2x15
10x18

Ready to move on to 15#.

Kevin Shaughnessy
11-22-2012, 06:09 PM
Thursday November 22nd

Back Squat
95x5
135x5
185x3
225x3
235x3
245x3
255x3
265x1
225x3
205x3x5

Eh, I could have probably done 265-270x5 as a first set, but it would have been all out.

Leg Press
180x5x20

In no way is it going to be possible to add 20 pounds and do 5x20 again next week. I'm going to go down to 5x15.

That's it today, feeling lazy.

Kevin Shaughnessy
11-25-2012, 01:04 PM
Sunday October 25th

Weighted Pull Up
25x10x3

Seated Cable Row
75x2x12
60x10

Lat Pulldown
90x20
105x15
120x8

Seated Machine Row
90x12
75x12
60x15

Lying T-Bar Row
25x3x12

Like this one alot as it's impossible to cheat.

Standing Cable Pull Over
30x3x15

DB Shrug
75x20
70x15
65x20

Last set was just banging them out really quick with less ROM, left me feeling like I could have done more.

DB Curl
15x2x15
15x8

Sort of a pr, ROM wasn't perfect on all reps.

BB Curl
45x1x21

Rest-Paused.

So I'm up to 180 now, a gain of 8 pounds from my lowest. It's too damn easy to gain weight, but whatever. Legs are just a pube under 25 inches cold, which is cool, and arms are up a fraction of an inch, less than a quarter. All in all I don't think I've gained much muscle if any but I'm looking fuller than when I was dieting which is nice.

Kevin Shaughnessy
11-27-2012, 02:54 PM
Tuesday November 27th

Bench Press
45x10
95x5
135x5
175x2x3
185x2
200x2x1
210x1
220x0

Damn, I really had high hopes today. I'm taking this as a sign of under-recovery, thus:

Bench Press - Legs On Bench
135x2x10
125x10
115x7
115x5

Everybody wanna be a bodybuilder nobody wanna lift no heavy ass weights! Never thought 115 would kick my ass like this.

DB Flyes
20x1x10

Lateral Raise
15x2x8

Took it easy today, minor deload.

Kevin Shaughnessy
11-29-2012, 04:21 PM
Thursday November 29th

Front Squat
45x5
95x5
135x3
185x2
205x1
225x2
235x1
225x2
215x3x3
205x2x3

Leg Press
200x5x15

Back Extensions
25x10
35x10

Leg Extension
60x2x10

More fatigue today.

Leg Curls
60x2x15

Kevin Shaughnessy
12-01-2012, 04:56 AM
Weighed 178 today after taking it easy for a few days, praise him. Looks like I am slow-bulking.

Kevin Shaughnessy
12-02-2012, 03:10 PM
Sunday December 2nd

Weighted Pull Up
BWx5
35x15x1

About 1 minutes rest, not that challenging.

Seated Cable Row
75x3x8
45x20

I don't seem to be making much progress on this lift so I'm going easier, going to start leaving a bit in the tank.

Lat Pulldown
120x12
135x7
150x3
75x20

No rest between the last two sets.

Seated Machine Row
75x12
60x20
105x8

Basically fucking around.

Lying Chest Supported Row
27.5x3x12

Microloading this one.

DB Shrug
80x20
75x15
70x15

80 went up really easy.



The good news is that after gaining 6 pounds I look leaner than ever. Fear my swole.

http://i45.tinypic.com/2hcjekp.jpg

Kevin Shaughnessy
12-04-2012, 04:27 PM
Tuesday December 4th

Press - Max Reps In 30 Minutes
22

Started with triples, managed 3, then went to singles. Pretty much maxed out with this 22.

Lying Tricep Extensions
45x3x20

Supersetted with:

Lateral Raise
15x3x10

Kevin Shaughnessy
12-06-2012, 03:47 PM
Thursday December 6th

Back Squat
95x5
135x5
185x3
225x3

225 felt heavy, lost all will to continue.

Leg Press
270x5x12

Went a little heavier, rested a little longer.

Squat Machine
90x3x10

Movement feels pretty good, back feels like it's staying almost completely upright and I can really feel my glutes activating.

Leg Extensions
75x3x15

Up to 90 next time.

Hamstring Curl
75x15,10,8

Back Extension
65x10
75x3x10

So this was a pretty sissified workout, but I want to take a break from heavy weights. I'm starting school full time in August and since I won't have time to go to the gym at that point, I'll be training at home again. With the limited equipment I'll start the texas method or something. Until then it's hypertrophy all der err day.

Kevin Shaughnessy
12-08-2012, 08:51 AM
Saturday December 8th

Bench Press
45x10
95x5
135x5
175x3
185x2
200x1
210x1
230x0
150x6x6

I woke up thinking about benching, and I felt so sure I had a PR in me. 200 went up so easy but then 210 felt like a ton. Could barely do a negative with 230, so obviously what I'm doing now is not working. I'm starting Smolov JR.

Kevin Shaughnessy
12-09-2012, 10:48 AM
Sunday December 10th

Weighted Chin Up
BWx5
25x3
45x1
65x1
90x1

Booyah! Bodyweight today was 178 so this is slightly over 50% bodyweight. Next stop 135x1.

Seated Cable Row
75x3x12

Not that hard but then I had an easy chin session before hand.

Lat Pulldown
120x15
135x5
75x12

PR again too.

Seated Machine Row
90x20

Rest-paused.

Lying Chest Supported Row
30x3x12

DB Shrug
85x20
80x20
75x30

Holy crap are these easier when I just cut out half an inch of ROM.

DB Curl
15x15
15x12
15x15

I don't seem to be improving on these.

Post workout brew is a little more interesting than what I usually imbibe:

http://i46.tinypic.com/2j2baf7.jpg

I'll throw in a review here because this novel beer doesn't have much info about it on the net. The label on the bottle claims that this beer is brewed as it was in 52 AD based on years of research into history, ancient literature and archeological finds. It has an interesting bottle, the cap is a twist off sealed with wax which gives it a nice historical feel along with the shape. Builds a decent head immediately after pouring but has almost no retention. Pours a very murky yellow without much visible carbonation. Very light mouthfeel, watery. Pronounced fruity/citris-y taste. It's a good beer but on taste alone the price isn't justified although it's cool if you're a beer/history nerd. It really reminds me of Fin Du Monde actually, which is too bad because I was hoping for more of a stand-out experience with this one.

Kevin Shaughnessy
12-10-2012, 02:30 PM
Monday December 10th

Bench Press
160x7x5

I picked up a heavier-than-usual chair today and I could feel it in my spine. It got me thinking that the habit of squatting and deadlifting regularly isn't one I want to get out of, so I'm going to start the TM on thursday. I'm keeping the leg press because my quads have noticably improved in appearance in the time I've been doing them, but I'm ditching everything else.

Kevin Shaughnessy
12-13-2012, 04:01 PM
Wednesday December 12th

Bench Press
45x10
95x5
135x5
170x8x4

Thursday December 13th

Bench Press
45x10
95x5
135x5
180x10x3

Kevin Shaughnessy
12-15-2012, 04:01 PM
Saturday October 15th

Bench Press
160x6x6

Really easy.

Kevin Shaughnessy
12-16-2012, 10:30 AM
Sunday December 16

Weighted Chin Up
45x5x3

Starting another LP.

Seated Cable Row
90x3x10

Lat Pulldown
135x10
120x10
105x12

Can't wait to be using the whole motherfucking stack.

Seated Machine Row
135x3x8

Didn't get the same full ROM but I thought it would be cool to overload a shorter ROM.

Lying Chest-Supported Row
32.5x3x12

Easy.

DB Shrug
90x30
85x20
80x30

DB Curl
15x3x15

Used one of those things that you drape around your neck and they hold your arms in place so you don't cheat. A bit easier than what I was doing before, but I still had to rest pause to get all 15 on the last set.

Kevin Shaughnessy
12-17-2012, 03:39 PM
Monday December 17th

Bench Press
45x10
95x5
135x5
170x7x5

Squat
95x5
135x3
185x2
205x5x5

Kevin Shaughnessy
12-19-2012, 01:59 PM
Wednesday December 19th


Bench Press
95x5
135x5
180x8x4

Front Squat
45x5
95x5
135x3
185x3x3

Starting light. I'm also not going to try to gain any weight. We shall see what happens.

Kevin Shaughnessy
12-20-2012, 01:30 PM
Thursday December 20th

Bench Press
45x10
95x5
135x5
190x10x3

5 pound increase next week.

Kevin Shaughnessy
12-21-2012, 01:05 PM
Friday December 21st

Squat
95x5
135x5
185x3
215x2
235x5

30 pound spread to start, I'll probably actually push the spread right out of the gates and stay at 205x5x5 for a few weeks.

Kevin Shaughnessy
12-22-2012, 10:02 AM
Saturday December 22nd

Bench Press
45x10
95x5
135x5
165x6x6

Kevin Shaughnessy
12-23-2012, 11:52 AM
Sunday December 23rd

Weighted Chin-Up
BWx5
47.5x5x3

Too difficult. I cut out the curls today as I'm going to start gtg chins.

Seated Cable Row
90x2x12
90x10

Lat Pulldown
135x11
105x10
90x10

Wouldn't really consider this a PR.

Seated Machine Row
105x3x12

Lying Chest Supported Row
35x3x12

Easy again

DB Shrug
100x24
90x20
85x30

Grip gave out before I had properly torched my traps. Need to remember to bring straps.

Kevin Shaughnessy
12-24-2012, 12:16 PM
Monday December 24th

Bench Press
95x5
135x5
175x7x5

Squat
95x5
135x5
185x3
210x5x5

185 felt really easy so I thought I would bump it up.

Kevin Shaughnessy
12-26-2012, 07:42 PM
Wednesday December 26th

Bench Press
45x10
95x5
135x5
185x8x4

Front Squat
45x5
95x5
135x3
190x3x3

Kevin Shaughnessy
12-27-2012, 01:07 PM
Thursday December 27th

Bench Press
45x10
95x5
135x5
175x3
195x10x3

I'm going to rest until Tuesday before testing my max, going to go for max reps with 225.

Kevin Shaughnessy
12-28-2012, 01:42 PM
Friday Decemeber 28th

Squat
95x5
135x5
185x3
215x2
240x5

I've decided I'm tired of supporting the factory farm meat industry, so today I went and bought some meat at a local farm. Never have I paid so much for so little food. It's good though, I'll have to learn how to stretch the meat which will entail learning to cook better.

Kevin Shaughnessy
01-01-2013, 03:52 PM
Tuesday January 1st

Bench Press
45x10
95x5
135x5
180x5x5

I have lost 2 pounds. I've been letting myself go hungry lately because I'm scared of gaining all kinds of weight back like I did the last time I went off a diet, but I guess I need to add a bit of food.

Kevin Shaughnessy
01-03-2013, 05:18 PM
Wednesday January 2nd

Front Squat
45x5
95x5
135x3
195x3x3

Thursday January 3rd

Press
45x5
65x5
95x3x5

I'm going to alternate benching and pressing each week. I think trying to add 2.5 pounds weekly to everything will be too aggressive.

Kevin Shaughnessy
01-04-2013, 07:17 PM
Friday January 4th

Back Squat
95x5
135x5
185x3
225x2
245x5

Single Leg Front Lever
a second or two submaximal

http://www.youtube.com/watch?v=gdhHG1w5sRM&feature=youtu.be

Nice! I guess that back work has been paying off in more ways than expected. I'm going to start alternating chin ups and front lever work gtg throughout the day.

Kevin Shaughnessy
01-05-2013, 12:28 PM
Saturday January 5th

Bench Press
45x10
95x5
135x5
185x3
200x5

Fuck bros, it's happening again. I had to have a protein shake last night to kill the hunger that was keeping me awake. Appetite is way up, and I'm also up to 182 (but I think that's mostly water weight). I think the only reasonable solution here is to eat clean but comfortably, let my weight climb, and then cut every 12 weeks for 5 weeks. Starting today.

Kevin Shaughnessy
01-06-2013, 11:24 AM
Sunday January 6th

Weighted Chin Up
52.5x5x3

I'm back to feeling like I have an easy 5 on the first set. I think 80x3 or 110x1 is a no brainer at the end of the next 11 weeks.

Shrugs
275x3x20
225x20
185x50

I have to say that the time I spend in the commercial gym using new equipment was pretty productive. I think once I finish cutting I'll re-join and focus on getting closer to a full front lever. I feel pretty certain it was the lat pulldown that got me to single leg. I could feel it working the shit out of my lats and I made good gains on it while I was there.

Barbell Row
50x3x20

Kevin Shaughnessy
01-07-2013, 07:37 AM
Monday January 7th

Squat
95x5
135x5
185x3
220x5x5

I ate around 2500 calories yesterday and woke up 178. I don't usually fluctuate as high as 182 so I thought I had gained weight but it looks like I didn't, or if I did it was a small amount. Praise be.

Kevin Shaughnessy
01-10-2013, 07:47 AM
Tuesday January 8th

Bench Press
45x10
95x5
135x5
182.5x5x5

Decided to bench every week.

Wednesday January 9th

Front Squat
45x5
95x5
135x3
200x3x3

Kevin Shaughnessy
01-14-2013, 01:23 PM
Thursday January 10th

Press
100x3x5

Friday January 11th

Squat
250x5

Fairly easy.

Saturday January 12th

Bench Press
202.5x5

Pretty damn easy.

Sunday January 13th

Weighted Chin Up
55x5x3

Shrugs
280x3x20

BB Row
55x3x20

Monday January 14th

Squat
220x5x5

Pushing up intensity day for awhile.

Weight is holding steady at 180. I haven't bothered to count calories this week and it doesn't seem to have done me any harm. 90% of the weight I had gained previously was because of frequent shitty food choices and stuffing myself before bed. I think if I just avoid those two things I'll be fine.

Kevin Shaughnessy
01-18-2013, 03:57 PM
Tuesday January 15th

Bench Press
185x5x5

Wednesday January 16th

Front Squat
205x3x3

Thursday January 17th

Press
105x3x5

Friday January 18th

Squat
260x5

I did a single with 255 and it felt super easy so I decided to jump up 10 pounds this workout. I'm glad I did because 260 was also easy. Very excited about getting my squat strength back!

Kevin Shaughnessy
01-19-2013, 11:44 AM
Saturday January 19th

Bench Press
45x10
95x5
135x5
185x2x3
205x5

Not too hard.

Kevin Shaughnessy
01-20-2013, 02:07 PM
Sunday January 20th

Weighted Chin Up
57.5x5x3

I should be good for 60x5, which would give me about 100x1. That's under ideal circumstances though.

Shrugs
285x3x20

Really light, I'll take a 10 pound jump next workout.

BB Row
60x3x20

The burning I feel doing these, and the pump afterwards, is really crazy considering the weight.

The abs situation is improving, I'm starting to be able to see my obliques contract more in the right light. In fact, I'm going to put up this picture for future comparison. http://i45.tinypic.com/25kpru9.jpg

Kevin Shaughnessy
01-21-2013, 02:15 PM
Monday January 21st

Squat
225x5x5

Kevin Shaughnessy
01-25-2013, 02:54 PM
Tuesday January 22nd

Bench Press
187.5x5x5

Wednesday January 23rd

Front Squat
210x3x3

A few more 5 pound jumps.

Thursday January 24th

Press
110x3x5

More 5 pound jumps but I might need to reduce the number of sets.

Friday January 25th

Squat
270x5

Nice.

Kevin Shaughnessy
01-28-2013, 07:22 PM
Saturday January 26th

Bench Press
207.5x5

Too heavy, might stall out in the next ten pounds.

Sunday January 27th

Weighted Chin Up
60x5x3

Still going strong.

Monday January 28th

Squat
230x5x5

Quick and explosive today.

Just bought 144 pounds of roast pork for 143 dollars. Should last me the whole month and then some. Frugality, yo.

Kevin Shaughnessy
02-07-2013, 05:01 PM
Tuesday January 29th

Bench Press
190x5x5

Wednesday January 30th

Front Squat
215x3x3

More 5 pound jumps.

Thursday January 31st

Press
115x2x5

Not too difficult.

Friday February 1st

Squat
275x5

Saturday February 2nd

Bench Press
210x5

Went up easy.

Sunday February 3rd

Weighed Chin Up
62.5x5x3

Barbell Row
7x3x20

Shrug

300x3x20

Kevin Shaughnessy
02-07-2013, 05:07 PM
Thursday February 7th

Squat
280x2

I pussied out definitely, but it should not have felt this heavy. I realized after racking all the weight that it's fucking thursday, not friday.

Kevin Shaughnessy
02-10-2013, 11:59 AM
Saturday February 9th

Bench Press
212.5x5

Still not that hard, thankfully.

Sunday February 10th

Weighted Chin Up
65x5x3

Starting to get challenging.

BB Row
75x3x20

Going to drop to sets of 15.

Weight is holding steady at 178ish, I was actually down to 176 a couple times in the past few weeks. I'm not even trying to watch what I eat or anything, which is surprising considering I used to be obese. I still need one more good cut though, maybe 3 months in duration.