Rasczak's workout journal

[rasczak]

Back was really sore today so i stayed off the squats.

Bench
1x5 95
1x5 135
3x5 155
1x5 175
1x5 195
1x2 205

I just kept adding plates yesterday. I dunno why but I felt like i could just do it. I am pretty pleased with the results.

Power Cleans - i was worried this would hurt my lower back but they barely touched that part during warmups so i went with them.

1x5 65
5x5 135

 

[rasczak]

straying from the SS routine but I felt like I had some energy and my back felt better toady after taking 500mg of ibuprofen.

worked on upper back today and bi's
yates rows

1x5 135
5x5 175

lat pulldown
1x5 140
5x5 205

bi's
ez bar curls
3x12 65lbs

concentration curls
3x12 30 lbs dbs

Going easy on the squats and DL's tomorrow.

 

[rasczak]

back was hurting pretty much all week last week. the ibuprofen did notting! back to usual although I modified abit as i didn't want to do deads today (i'll do them wednesday.)

Squats
2x5 225
5x5 275

Bench
2x5 135
5x5 185

Power cleans
5x5 95

I'll see how my back feels tomorrow.

weight
212.4lbs I hit a new low yesterday of 211 after a heavy game of basketball. I gained it back through eating a ton of lasagna

 

[rasczak]

I haven't worked out much for the last three days as i have been trying to give my body more time to rest.

 

[rasczak]

Tues weighed in at 210.5 lbs.

Squat

5x5 275

Bench

1x5 135
1x5 155
1x5 175
4x5 185
1x4 205 (PR)

Yates Rows (no deads today)

1x5 135
5x5 185

 

[conorvansmack]

Nice job on the bench!:thumbsup:

 

[rasczak]

Tues - coming back from long weekend, took a nearly two week break

Squat

2x5 225

3x5 295 couldn't even do 4th or 5th set.

OH Press
2x5 65

3x5 105 again too tired to complete set.

Wednesday

Bench

1x5 135

1x5 155

2x5 185

3x5 205

1 hour of basketball

weighed in at 207.5 after workout

My workout is a little jumbled right now as I'm trying to fit basketball into my schedule. I workout and play ball while I'm at work. So i have an hour to make everything fit.

basketball happens to be on mwf as well. so i have split my workout up to four days.

 

[rasczak]

Bent Rows

3x5 155

Yates Rows

3x5 155

Power Cleans

3x5 95

 

[rasczak]

Took a week off to play ball. A lot of people were commenting on how explosive my rebounding was and the height of my jumps. I'm really starting to see the gains made functionally with the workout program. I am pretty pleased. I can almost get my fingertips above the rim (in high school I used to be able to hang from the rim, but not dunk) so I'm hoping that I can get up there in the next couple years.

Thursday 7/17/08

I am deloading everything. Starting with squats.

Squats
1x5 135
5x5 225

Bench
2x5 135
5x5 185

Bent Rows
5x5 135

I'm going to slowly build up properly with 5 lb increments each week.

 

[rasczak]

OH Press
2x5 65
5x5 95

Power Cleans
1x5 65
5x5 95

 

[rasczak]

Tuesday 7/22

Bench
2x5 135
2x5 185
2x5 205
failed at 225. spotter assisted at end of lift. almost had it, but was burned from that last 205 set. will try again thursday.

Bent Rows
2x5 135
5x5 155

no squats today

 

[rasczak]

7/23

basketball 1hour

before games

209.8lbs

after games

205.4lbs

good lord that's a lot of water weight.

gained about 2lbs of it back and when i weighed myself this morning I was at 207.5lbs

I'm finally starting to see the effects of all this training and it feels great.

 

[rasczak]

alrighty then!

i'm back and going to stick with it.

current weight 210 of pure fat

today's routine

squats
1x5 115
3x5 135

bench
1x5 bar
3x5 135

oh press (didnt do used dumbells instead)
3x5 db raises (front raise fully extended arm)
3x5 db raises (side raises)

could use a good guide to doing rear delts.

abs
3x15 weighted v crunches.

warmup of 5 minutes on elliptical
cool down 5 minutes on elliptical

 

[brikis98]

Originally posted by: rasczak
oh press (didnt do used dumbells instead)
3x5 db raises (front raise fully extended arm)
3x5 db raises (side raises)

Why the heck would you do front and side raises instead of OH press?

Originally posted by: rasczak
could use a good guide to doing rear delts.

What for? The OH press hits the rear delts hard...

 

[conorvansmack]

Welcome back!

 

[rasczak]

Originally posted by: brikis98

Originally posted by: rasczak
oh press (didnt do used dumbells instead)
3x5 db raises (front raise fully extended arm)
3x5 db raises (side raises)

Why the heck would you do front and side raises instead of OH press?

Originally posted by: rasczak
could use a good guide to doing rear delts.

What for? The OH press hits the rear delts hard...

wasn't ready for it tbh. i kinda wanted to limit how many body parts were going to be super sore today. i'm glad i did as my legs and chest are super sore atm. i'll get back on full SS next week.

thanks for the ass kicking brikis.

conor: thanks bud. feels good to be back.

 

[brikis98]

Originally posted by: rasczak
thanks for the ass kicking brikis.

Heh, it's what I'm here for. Good luck getting back into the swing of things