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Old 01-22-2009, 08:28 AM   #4
Zachary Cohn
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Join Date: Jan 2009
Location: Rochester, NY and Severna Park, MD
Posts: 8
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Quote:
I've been home the past couple days:
Workouts: Ice skating for an hour until I wore a hole through my foot.
Diet: crap. I don't want to talk about it.
Sleep: Staying up late, getting up pretty late.

Today, however, I got a workout in!

2008/12/22 - Monday
Warmup: 2x10 airsquats

Workout theme: Two-person exercises

Workout:
4x5 squats 110# (my sister) (5s rest between sets)

rest - 2 min

4x5 squats 110# (my sister again)

We tried bench pressing her, it didn't really work. She started laughing and then collapsed on me.

Couldn't figure out how to deadlift her.

Quote:
2009/01/05 - Monday

Skipped workout due to being sick. Sinus's slay me...

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2008/12/22 - Wednesday

Warmup: 500m row

Workout theme: Getting back into the groove.

Workout:
Squats:
1x5 65#
1x5 85#
1x5 105#
1x5 125#
1x5 145#
1x5 155#
1x5 165#
3x5 175#

Chest press:
1x5 65#
1x5 85#
3x5 105#

Deadlift:
1x5 95#
1x5 115#
3x5 135# (I think?)

Dips:
3x5 0#

Notes:
I think I'm building up too slowly and tiring myself. I need to stop increasing the weight by only 10 or 20# in the low-weighted sets. Decided to test this next workout.

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2009/1/9 - Friday

Warmup:
500m row

Workout theme: Lets lift something heavy.

Workout:
Squats:
1x5 95#
1x5 145#
1x5 175#
3x5 185#

Chest press:
1x5 85#
1x5 105#
3x5 115#

Deadlift:
1x5 95#
3x5 145# (didn't mean to jump quite this far...)

Notes:
I think these three max weights, 185, 115, and 145, are definitely the highest I could do without form degredation.
I've started drinking milk, about a half-gallon a day. I think it might be causing my stomach to be a bit upset though, further testing is required. I'm definitely not eating enough... My schedule doesn't allow me to eat at home very often and campus food is terrible.

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2009/1/12 - Monday

Warmup:
500m row

Workout theme: Lets lift something heavy.

Workout:
Squats
1x5 95#
1x5 135#
1x5 175#
1x1* 185#

Chest Press:
1x5 75#
1x5 95#
2x5 120#**
1x5 115#

Deadlift:
1x1 95#***

Dips:
Shoulder hurt from screwing up a back handspring yesterday. Didn't want to push it.

Diet:
Drank a ton of milk today. Discovered i could buy a pint of milk for $1.49, or half a gallon for $2.49. I have access to a couple refridgerators around campus, so I'm going to start buying half gallons and trying to drink half a gallon on campus during the day, and then half a gallon at home at night.

Breakfast was the usual scrambled eggs with turkey and a banana (forgot to ask for 3 eggs this time though and only got two). Lunch was 7" turkey and tuna sub with stuff PILED on (friend works at the sandwich shop... oh yeah!). I have another 7" in the fridge at work for tomorrow. Most likely chicken and eggs for dinner.

Notes:
I'm feeling like I got run over by a train with a steam roller in front of it. I'm feeling absolutely wrecked. I'm not getting enough sleep and there's nothing I can do about it. I don't know how I'm going to survive this week, let alone the rest of this semester.

*Felt a tiny twinge in my left thigh at 135. Got more intense at 175. Got a lot more intense at 185, didn't want to push it. I think it's from Friday night when I tried to squat two of my friends. At the same time. The first time I felt it when I was trying to lift them. Hindsight... jumping up to a 300# squat probably a bad idea.

** Accidentally. I left a 5# weight on the right side of the bar... didn't realize it. It felt off, but I figured I was continuing my off day.

*** Felt the twinge in my thigh again.

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2009/1/14 - Wednesday

No workout. It was more important to sleep and recover, and I was up late working on homework. Waaay too many projects due this week. I MIGHT have time to make it up tomorrow (thurs), but if not I'll go all out on Friday.

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2009/01/16 - Friday

Warmup: 500m row

Workout theme: new skill, max out.

Workout:
Squats:
1x5 95#
1x5 145#
1x5 185#
3x5 195#

Overhead press (new to this):
1x5 45#
1x5 55#
1x5 65#
1x5 75#

Deadlift:
1x5 95#
1x5 145#
3x5 165#

Diet: Haven't been eating as much as I should, but I also haven't been workout out. School has been CRAZY this week, and I've pretty much been going to class, going to work, then coming home to do schoolwork. Been drinking about a half a gallon of milk a day at work, and then a few glasses at home, so maybe 75% of a gallon a day. Post-workout breakfast today was 3 scrambled eggs with tomatoes and extra turkey. The chef knows me and my order now... so I walk in and he starts making it. Good times.

Note:
The twinge in my left thigh on the squats has all but gone away. I noticed it a little bit on the last two sets of 195, but it was only making noise, it wasn't hurting. I also had an extra 10# more on than I thought... I thought I was lifting 175 then 185, then I looked at it when taking the weight off and I had mis-added. Whoops, but cool! On monday I hope to get 200# squats. I was having some trouble with the weight sliding down my back again, I need to focus on keeping my elbows back.

I switched from chest presses to overhead presses, and I think i'm going to keep this up for a while. My right shoulder was dislocated at a young age, and it's pretty stable except in a arms up position. It occasionally subluxates... I want to strengthen it in that position a bit.

Deadlifts are coming along nicely. I can probably do a bit more than 165, but 145# was my previous max, and I didn't want to push it up too high.

More mucus buildup than usual. I think it's a combination of the milk and the weather. Oh well..

Quote:
2009/01/16 - Monday
No workout. Stayed up until 1 working on a school project and then picked up Charles Moreland from the bus station at 5:15am. Not gunna happen...


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2009/01/21 - Wednesday

Warmup: 500m row

Workout theme: Max out.

Workout:
Squats:
1x5 95#
1x5 135#
1x5 165#
1x5 185#
3x5 200# (schweet! They were heavy...)

Overhead press:
1x5 45#
1x5 65#
3x5 85#

Deadlift:
1x5 95#
1x5 135#
1x5 155#

Diet:
Pretty poor. I ate an entire medium pizza in about 20 minutes on Sunday, and I haven't been eating dinner for the past three or four days. I'm not getting much milk either. Doing the best I can, but my irregular school schedule makes it hard to have a regular eating schedule...

Notes:
I think I can go a lot heavier on deadlifts. It feels heavy, but it doesn't feel strenuous like squats do. I'm going to experiment and try to hit 175 next time, see how that feels.

Random notes so far: Charles Moreland and Chris Salvato yelled at me (pretty much at the same time) for doing 3 sets of my max deadlift, although after a bit of discussion I really don't think I've hit my max effort with deadlifts. It's been heavy, but not anywhere close to the "holy crap this is heavy" of the 200# squats yesterday... On Friday I'm going to bump it up higher and try to feel out heavier deadlifts.
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