Kevin's Log

[Kevin Shaughnessy]

Sunday September 11th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
185x2
210x5

I came down with a cold shortly after pressing on friday. It didn't seem to have an effect on my workout aside from more lower back cramping than usual.

Lying Tricep Extension
85x2x10

The reps started becoming grinders after rep 5 of the second set so I didn't bother trying for a 3rd set. Not sure how I would safely fail on this exercise either.

BB Row
135x5
175x3
205x1
225x3x5

This could be considered a milestone but I don't feel all that happy. 225x5 isn't much when your humping the bar to get it up. 300+ will be alot cooler.

EZ Bar Curls
85x3x10

1 minutes rest, biceps feel taxed, not in a good way.

[Kevin Shaughnessy]

Monday September 12th

Front Squat
45x10
95x5
135x5
185x3
205x1
237.5x3x3

Did not feel much harder than the last front squat workout. Bodes well. I'm just worried that the volume/recovery squatting was integral to making gains on this exercise with this rep set scheme, but so far so good.

RDL
135x5
185x5
225x5
260x3
295x3
330x12

Repped them out at a fast pace so my legs started to fail before my grip. Feel pretty good about this. Next week is 350x1+ and I'm going to go for 10. 25 pound jump next cycle.

Wide Sumo Deadlift
225x10

Pretty freaking easy, which told me that I don't suffer the same wide/narrow imbalance I had in the squat. Was hopeful that this was going to be the exercise that cured my GMing problem squatting but it looks like its back to the drawing board.

Arms were 15 1/4 inches cold flexed today, up 3/4 of an inch since I started doing direct arm work. Would be ecstatic if I could get to 16 inches cold flexed in a couple more months.

[Kevin Shaughnessy]

Wednesday September 14th

Bench Press -TnG
45x10
95x5
115x5
135x5
165x3
192.5x5x5

Got more pain in my biceps than usual, lower part of the bicep too.

Lying Tricep Extensions
87.5x10

Came close to failure on the last rep, so I'm going to try progressing just one set. Hopefully I can make it to 100x10 before I have to reset.

BB Row
227.5x3x5

http://www.youtube.com/watch?v=A4c-xeMPQuI

EZ Bar Curl
87.5x3x10

1:30 rest on last set.

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I am cursed with a heavy burden because whenever I walk into the room I realize that I am the strongest and most physically capable person there. I know that those other people are like children comepared to me and I feel as though it is my duty to protect them. I can never relax around other people because they see me as some kind of anabolic jacked huge beast monster...or some kind of super being. when they look at me I see fear and awe in their eyes. I know that it is my duty to protect them from any harm that might come there way. sometimes the gravity of the situation and the realizations just come crashing down on me and I become overwhelmed to the point of tears, and I must run into the bathroom and loose my bowels in privacy to avoid them realizing that I am human just like them. I feel like I have gone down a path of no return and that I am becoming something I dont understand. does anyone else feel this way?

[Kevin Shaughnessy]

Thursday September 15th

Squat
45x10
95x5
135x5
185x5
225x5
260x3
295x3
330x12

I've got a very good feeling about the next 3 and a half months. Next week is 350x10 (hopefully 11 actually, or 12 if I can hack it), and 3 weeks after that I'm going to try to get 10 with my old 5RM (375). My new goal is 405x10 by the end of the year. I don't expect my 1RM to move as much as my 10RM will, so I'm still going to set 440 as my goal at the meet in January. It will be my second attempt, third I'll just go for broke.

http://www.youtube.com/watch?v=YWAQ9yNrLPQ

Wide Stance Box Squats
265x10

And I'm done. Thankfully.

Condora Stone
1

Significantly easier than it was at the beginning of the summer. In May I had to lap it, and then stand up with it, today I got it to standing in one straight shot.

[Kevin Shaughnessy]

Friday September 16th

Press
45x10
75x5
95x5
115x3
145x4

Shocking. Didn't push press because I couldn't see a reason I needed the extra volume.

[Kevin Shaughnessy]

Unleashed my inner cam whore and took a video of me lifting the Condora stone. Enjoy.

http://www.youtube.com/watch?v=zLFMrI6TRHQ

Theres another stone I'm setting my sights on in the rock garden. Kind of Hussafell shaped, big. I'll give it a shot next squat day.

[Kevin Shaughnessy]

Sunday September 18th

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
185x2
212.5x5

Heavy.

Lying Tricep Extensions
90x10

Hard.

BB Row
135x5
175x3
205x1
230x3x5

I can probably keep this up for a long while, just humping it harder and harder. And do that I shall. I mean, I can't think of a real life situation were I'll ever have to row anything bereft of the ability to use my lower body.

EZ Bar Curl
90x3x10

Had to rest longer than usual, 1:30 after the first set and 2:00 after the second. This is real kewl though, for some reason I find curl PR's really satisfying.

Tried that stone, its long, like a sharp oval, and heavy. I'll need to get my squat and deadlift up to lift it. Another stone related goal: press the 150# stone overhead.

[Kevin Shaughnessy]

Monday September 19th

Front Squats
45x10
95x5
135x5
185x3
205x1
240x3x3

Was more out of breath, felt sweaty faster, and the weight felt heavier today. I blame the apple crisp I ate an hour before training.

http://www.youtube.com/watch?v=RYYzKC6Rsyc

LAST YEAR THIS WEEK: Squatted 226x8. So in a year I've added 120 or so pounds. I can live with that.

RDL
135x5
185x5
225x3
280x5
315x3
350x12

This was intense. Lockout on the last rep was laboured and I think this was a 12RM or damn close to it. Because my goal is 500 in January though, I need to move heavier weight for less repetitions. So, I'm going to jump to 405 training max next cycle, then 425, then progress by 10 pounds per cycle.

http://www.youtube.com/watch?v=Tbsug7rDFOY

LAST YEAR THIS WEEK: Deadlifted 320x5. Gains have not been nearly as good in the deadlift in this year, but I bet I've added 80-90 pounds so its not all bad.

Got some blood work done. My platelets are 205 which looks above the average range (?), my blood glucose is 5.2 which seems about mid-range. Sodium is fine, which is cool because I eat alot of salty shit. My total cholesterol is 5.48, which is high, LDL is 3.41 but HDL is 1.43, which gives me a ratio of 3.8. I would like to see LDL lower. But all in all, considering my diet consists of hot dogs, frozen pizzas, bacon, and chips, and my bodyfat percentage, I think I'm doing alright.

Tried to mess around with some stones, had 0 strength.

[Kevin Shaughnessy]

Wednesday September 21st

Bench Press - TnG
45x10
95x5
115x5
135x5
165x3
195x5x5

Pretty easy. My wrists were hurting so I put on some wrist wraps, which dramatically improved my comfort level while benching. I felt really good and stable/secure, so I could just focus on pushing and form/tucking my elbows. I don't think I have wrists built for pressing. I compared with my grandmother the other day and hers were only a little smaller lol.

Lying Tricep Extensions
92.5x10

Was easier today. Unfortunately though I was getting forearm pain during these and the first 2 sets of benching, which means my time with the EZ curl bar has come to an end. I'll be doing dumbbell curls from now on.

BB Row
135x5
175x3
205x1
232.5x3x5

Easy today, only rested 2:30.

Dumbbell Curl
50'sx3x8 R
50x2x6 1x8 L

Was much more painfull. Elbow pain, shoulder pain, but only a little forearm pain, and my biceps felt way fresher after then I do bar curls.

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Attended a free trial class at a local kung fu joint. Its too expensive, but it was a good wake up call. Theres nothing like watching your gut go up and down in the mirror as you struggle through a simple conditioning drill to make you feel like your training isn't on track. I'm going to find another school, a cheaper school, and maybe go more often than twice a week. I need something athletic to keep me focused on shit other than pure strength work, like cardio and a more functional bodyweight. Once December roles around I'm going to cut down to 15% bodyfat, I swear it here and let all now, I will diet down. I say December because thats when I'm scheduled to squat 405 for the first time. Hopefully I get at least 5 reps, so that once I drop down to say 190 or so, I'll still be able to squat 405, deadlift 440, and bench 225. If I can do that I'll be happy. I'm also going to get shelby starnes e-book concerning carb cycling.

I'm going to start adding callisthenics to my routine too. On the plus side, I was able to do way more diamond push ups on my knees than I was able to the last time I tried them. Like, 10 more.

[Kevin Shaughnessy]

Thursday September 22nd

Squats
45x5
95x5
135x5
185x5
225x3
280x5
315x3
350x1
350x3

FUUUUUUUUUUUUUUUUUUUCCCCCCCCCCCCKKKKKKKKKKK that dojo. I never should have agreed to do their conditioning. Fuck this is a bummer. It does go to show how out of shape I am. I held a minute plank, did some crunches and other random bullshit, tried to take it easy, and I can't fucking squat at all the next day.

Cleaning up my diet/macros. Going to stick to around 300g protein, <200g carbs, ~110g fat. Not really a diet (3300-3500 kcals), but alot better than what I normally eat. Today on the menu is 6 hard boiled eggs, 2 pounds extra lean ground pork, 1500 grams of fat free vanilla yogurt and the rest of the carbs from a bottle of fin du monde blond ale. Cost about 20 dollars for a days food.

I'm going to try to eat only before bed ala warrior diet, should make for some god damn satisfying meals.