Big T & MMW: To Keep Lean & Stay Mean ;)

Well yesterday lifting kinda sucked...cutting in general sucks. Oh well.

Squats
1 x 5 @ 135
1 x 5 @ 155
1 x 5 @ 175
1 x 5 @ 195
1 x 4 @ 205
1 x 4 @ 185
1 x 10 @ 135

Has my legs all sore today, gonna get crazy with some brutal lunging tonight.

OH BB Press
1 x 5 @ 95
2 x 5 @ 115
1 x 4 @ 115
1 x 5 @ 105

This sucked, I could tell it was harder for me even on the first set at just 95 pounds. I can still do 115 for a couple full sets...not that far from where I left off.

BB BORs
1 x 5 @ 115
4 x 5 @ 135

Still pleased with this I suppose. I could have done a set or 2 at 145, which again, is about where I left off with this lift. I'll be happy as long as I am doing sets of 135 at the start of my next bulk!

After this I ran for 20 minutes and got in 2 and a half miles. Today I'm gonna swim, boo yah bitches.
 
Lifting went better last evening.

Static Lunges
1 x 10 @ 110
1 x 10 @ 120
1 x 10 @ 130
1 x 10 @ 140
1 x 10 @ 130

So 10 total, 5 lunges per leg. I was tore up, since my legs were already pretty sore!

Decline BB Press
1 x 5 @ 135
1 x 5 @ 155
1 x 5 @ 175
1 x 5 @ 195
1 x 3 @ 205
1 x 12 @ 155

I was happy, still able to do over 200 pounds for a few reps, even though it's decline, which is the easiest one...

Seated Row
1 x 5 @ 100
1 x 5 @ 140
1 x 5 @ 160
2 x 5 @ 150
1 x 12 @ 120

Then swam laps for about 25 minutes, it was great. Swimming really kicks my ass. I can do breast stroke pretty consistently, but doing freestyle, I can only manage a couple laps before I can hardly breath!
 
MarkMyWords said:
Yeah, I'd like to. I never realized how incredibly difficult swimming is! Any tips?
Click to expand...

First, I recommend you take swimming lessons and learn from a coach who can watch you firsthand. But, here is what I have learned about the freestyle (front crawl) after 1 year of lessons, practicing, and listening to others who are far better (Sparrow, NBS4life, etc.):

1. Breathing. Determine what works best for you. Your choices: same side on every stroke, same side on every other stroke, or bilateral (alternate between left and right). Bilateral is preferred, but I can't go that far without running out of air, so I breath on my right side only (but I am practicing on my left side, but it seems so unnatural for me) on every stroke, which is somewhat inefficient, but I can go a long way like this.

2. Musculature. Regardless of how muscular you are, swimming demands certain muscles that are probably not well developed enough. So, it will take some time, months, to get these muscles up to speed. Until then, they will tire easily and demand more oxygen, putting an additional burden on your breathing.

3. Form, especially the stroke (pull). Watch some youtube videos and watch others who what they are doing. You want your body as horizontal as possible, which is easy for some, difficult for others.

4. The kick. Because my legs sink like stones, I have to: a. use a wetsuit or pull buoy for added buoyancy, swim in salt water, or kick hard to keep my legs up. I am working on my kick so that I can swim more easily in fresh water without a wetsuit or pull buoy but without tiring myself out kicking.
 
Trained Chest/Tri's/Abs the other day:

Flat DB Press
1x10 (154lbs)
1x5 (193.5lbs) -1 or 2
1x5 (176lbs) -3
1x10 (154lbs) -6

First time trying the 44kg DB's (97ish lbs) Just based it on negatives. Took it out of me for the next two sets though!

Incline BB Press
1x10 (132lbs)
1x8 (165lbs) -4
1x4 (187lbs) -1 >>>> DS >>>> 1x10 (99lbs)

Flat DB Flys
2x10 (33lbs)
1x8 (44lbs)

Skull Crushers
1x10 (77lbs)
1x8 (88lbs) -5
1x12 (66lbs)

Pushdowns
3x10

Abs
Usual ab work.

Cardio
Finished with 10 mins on cross trainer.

Tomorrow gonna go for a run since gym isn't open! Then go out later on!
 
Also did shoulders other day...

Seated Single OH DB Press
1x10 (55lbs)
1x8 (66lbs) -4ish
1x10 (55lbs)

Seated BB OH Press
1x10 (121lbs)
1x10 (121lbs) -8
1x10 (99lbs)

And other sh1t that i cant be bothered posting. It was a weak session though, hangover!

Tomorrow will be a good leg sesh..
 
Other day trained legs...

Squats
1x12 (132lbs)
1x5 (220lbs)
1x3 (286lbs)
1x5 (220lbs)

Was fairly pleased, i am quite a low squatter so it is hard work.

Also i did leg extensions, leg curls, and calf raises.
 
Today Trained Back/Biceps

Wide Pullups
3x6 (got 3 myself on all sets)

Deadlifts
1x8 (132lbs)
1x5 (220lbs)
1x5 (308lbs)
1x3 (352lbs)

Happy with the 352, i reckon i could of done more. Im sure i will be able to get a 396 lift if i try again. Improving with the DLs anyway.

Pulldowns
3x10

Seated Machine Row
1x10 (176lbs)
1x10 (220lbs) -7
1x10 (176lbs)

BB Curls
1x4 (88lbs) 1x4 (66lbs) 1x6 (55lbs)

Did that x3. Its a killer...

EDIT: Also i did some forearm curls.

Diet is now back on track, work starts again tomorrow!

NEW YEARS RES = TO BE A F**KING BEAST!!!!!!!!
 
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g8r80 said:
First, I recommend you take swimming lessons and learn from a coach who can watch you firsthand. But, here is what I have learned about the freestyle (front crawl) after 1 year of lessons, practicing, and listening to others who are far better (Sparrow, NBS4life, etc.):

1. Breathing. Determine what works best for you. Your choices: same side on every stroke, same side on every other stroke, or bilateral (alternate between left and right). Bilateral is preferred, but I can't go that far without running out of air, so I breath on my right side only (but I am practicing on my left side, but it seems so unnatural for me) on every stroke, which is somewhat inefficient, but I can go a long way like this.

2. Musculature. Regardless of how muscular you are, swimming demands certain muscles that are probably not well developed enough. So, it will take some time, months, to get these muscles up to speed. Until then, they will tire easily and demand more oxygen, putting an additional burden on your breathing.

3. Form, especially the stroke (pull). Watch some youtube videos and watch others who what they are doing. You want your body as horizontal as possible, which is easy for some, difficult for others.

4. The kick. Because my legs sink like stones, I have to: a. use a wetsuit or pull buoy for added buoyancy, swim in salt water, or kick hard to keep my legs up. I am working on my kick so that I can swim more easily in fresh water without a wetsuit or pull buoy but without tiring myself out kicking.
Click to expand...

Thanks for all your insight! That was helpful, because I need work on all aspects. I have trouble breathing for sure...it's like when I go up to breath, my whole torso twists, rather than just my neck, if that makes sense. I'm gonna watch some videos on my lunch today, to try to get some help. I swam again yesterday, it's always a good time. I think I have already gotten a little better, just by going 2-3 times a week.
 
Good workouts you had there! Especially nice job on the DLs...that's pretty damn impressive. It's funny, I think I've actually been getting worse at the DL, ever since I've been more worried about strict form. I need to work on it more, I used to love DLing, but have kinda been at odds with it lately. Anyhow, good stuff man.

Okay, I lifted on Saturday.

Squats
1 x 8 @ 135
2 x 8 @ 155

My legs were just wobbly, I wasn't gonna do anything at all, but that woulda just been p*ssy.

Dips
1 x 5 @ BW
1 x 5 @ 10
1 x 5 @ 25
2 x 4 @ 35
1 x 5 @ 25
1 x 7 @ BW

Excellent, got a couple sets of 4 with a 35 pounder strapped to me...I hope to be doing it with the 45 pound plate before long, and for more reps!

T-Bar Row
1 x 5 @ 45
1 x 5 @ 70
1 x 5 @ 80
1 x 5 @ 90
2 x 5 @ 95

This was so much harder than BORs, even though it's a similar lift...couldn't rack up nearly as much weight...hmm. Anyhow, it's funny how a slightly different lift will tear ya up...my back was sore as hell yesterday.
 
Oh yeah and for the triple post, yesterday, ran 2.5 miles in 20 minutes, then swam for about a half hour. Good times...weight is at 218 pounds and I bet will have even dropped more since I didn't take a dookey yesterday.
 
Tom, you are a deadlifting machine! That is huge iron. MMW, that's 8:00 min miles - very nice for your size, but you are young.
 
Cheers for the kind words lads, i wish i was a DLin machine, my short term goal is to lift 400lbs, my slightly longer term goal is to get a 200kg lift (440lbs).

Good work with the dips MMW, iv stopped dips as they felt really un-natural and aggrevated my colar bone.
 
g8r80 said:
Tom, you are a deadlifting machine! That is huge iron. MMW, that's 8:00 min miles - very nice for your size, but you are young.
Click to expand...

Thanks, I can do even better than that when I'm really pushing it! I have been running off and on since I was 12, back when I started with my dad.

BigTomW said:
Cheers for the kind words lads, i wish i was a DLin machine, my short term goal is to lift 400lbs, my slightly longer term goal is to get a 200kg lift (440lbs).

Good work with the dips MMW, iv stopped dips as they felt really un-natural and aggrevated my colar bone.
Click to expand...

A 440 lb DL would be crazy good, hell 400 would be for sure!

Thanks man, I was happy with the dips. I remember you saying dips didn't feel right, that's a bummer, but ya gotta adjust to what feels right.
 
Yesterday i trained Chest/Tri's:

Was a weak workout overall, i think its because it was my first day at work and i had lack of sleep, plus my body was tired from previous sessions.

Flat DB Press
1x20 (88lbs)
1x10 (154lbs)
1x6 (194lbs) -im not too sure how many i got on my own here.
1x6 (176lbs) -4

Just didnt have the energy. Usually 10x154 is comfortable, this time i struggled.

Incline BB Press
1x10 (143lbs)
1x4 (187lbs) -2
1x10 (165lbs) -4

Pushups
Just did various sets at random times.

Pec Dec
1x10 (130lbs)
1x10 (150lbs)
1x10 (100lbs) -Iso Holds

Close Grip BB Press
2x10 (132lbs)
1x10 (110lbs)

DB OH Extensions
3x10 (66lbs)
 
Still pretty damn good for what you consider an off day! ****, I felt like a bitch yesterday...only did press and pull, no leg stuff...then the goddamn gym is so busy now with New Years Resolution types, I couldn't run or bike or anything.

Inc. BB Press
2 x 5 @ 135
1 x 5 @ 145
1 x 5 @ 155

Chin-ups
1 x 6 @ BW
1 x 5 @ BW
2 x 4 @ BW

Going again today, just gonna get there as quick as possible after work to snag a treadmill...wanting to run a few miles.
 
Yesterday I ran...went for an hour, got in 7 miles. I was pleased. Legs feel pretty dang good today. Gonna lift today, and run a couple miles.
 
You've got me beat on chinups, im lucky to get 4! Nice running as well man!

For me its been low cals/high protein today. Run outta protein shake so iv been living protein the last few days! Getting some more tomorrow though..

Today was a quick session, still killed me though!

Legs/Abs

BB Lunges
1x15 (88lbs)
1x10 (110lbs)
1x8 (132lbs)

These killed me!! Im not used to them, my glutes are f**ked. Feels as though iv pulled them..

Seated Leg Press
1x10 (264lbs)
1x10 (352lbs)
1x10 (440lbs)

Calf Raises
3x10

Abs
Just my usual sh1t

Cardio
10 mins running machine
5 mins cross trainer
 
Well today my glutes and hams are f**ked! Loving the lunges, i think they shocked my body :D
 
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