[RaSP]

Well I'm back up to last October, strength-wise that is.

Today was Back day!!

Deadz 12/225, 8/315, 6/405, 4/405, 8/325
DB Rowz 8/100, 8/100, 7/100
CG PD 7/195, 6/195, 8/180 (finally figured out they were 15# plates)
WG PD 8/135, 8/135, 8/135

Tried going back for 20 min HIIT on the stepmill at lunch. Just enough time and it really picks me up for the afternoon. I was a little sweaty when I got back to work, but it's nice and cool here. Took a shower after, but was still dripping by the time I got back.

*R*

[NewSpawn]

its gonna come back quick rasp....don't worry. glad to see you back and hope you have a great weekend.

[pammiejoe6]

gotta LOVE a sweaty hot guy! WTG raspy!

[GameDayDog]

Man, you chose to do HIIT during ya lunch break.. u're serious about getting skinny huh?? .. .. Hope you have some before & after pics for us..

Peace..~G

[RaSP]

Uhhh yeah, I'm all over the pic thing..... NOT

Fortunately for me I don't have a camera here. Darn.

Thanks for the encouragement everyone. I did chest today and only managed to get 165 on incline press for 8. I wouldn't think that was too bad except that 6 weeks ago I was hitting 235 for 5. But like I know (and Spawn said) it will come back fast. In fact I can already feel the improvement.

As for the losing fat, yeah I'm pretty serious about it now. I lost so much strength but I'm only down 10lbs and we all know what that means. So I'm carb cycling and taking my Venom and missing Ephedrine HCL. Oh well. I'm still making progress so who's to complain.

Speaking of complaints, my biggest one is that the gym is only open from 12-5 on Sundays so I have to do an afternoon workout. Not too big a deal for me except when it comes to legz and back. I just can't squat heavy in the afternoon. To work around this I was thinking of swapping Sat and Sun whenever a heavy day falls on a Sunday. Then again, my back is pretty sore from yesterday...

*R*

[RaSP]

Now for today:

Inc BB Bench 12/135, 8/165, 7/165, 6/165
Flat DB Bench 8/80, 6/80, 8/70
Dec Bench 8/165, 8/165, 8/165
Inc DB Flye 8/35, 8/35, 8/35

10 Min HIIT on Stepmill

Going now to do another 20 min HIIT

*R*

[A.FreeRadical]

I gotta get serious about weight loss too. I was finally losing a couple of lbs per week for 4 weeks, then this trip came up. It is impossible to eat in restaurants every day and lose weight. Oh well, I don't think I did any damage other than lose a week of weight loss.

Wow, this really is effecting your strength. Are you fueling up before workouts? Do you use coffee or other caffein prior to workouts? Using creatine? Your strength drop off is substantial.

*

[A.FreeRadical]

another thought...

There is an article this week in T-nation about doing full body workouts 3 or 4 days per week to loss fat fast. I just skimmed it before I left for my trip, but Cosgrove and Waterbury knows their stuff and this article makes a lot of sense to me.


Real Fast Fat Loss
by Alwyn Cosgrove and Chad Waterbury

[RaSP]

Oops. Looks like I missed a whole week of posting. Nothing impressive though.

I'll post todayz leg day from memory. I was going to to SLDLs but I couldn't get it to feel right so I'll look it up and try again on Friday.

Legz

Bench Squatz 12/135, 8/225, 6/275, 4/275, 8/275
Leg Curlz 10/165, 8/265, 7/165
Leg Ext 10/Stack, 10/stack, 10/stack
Frontz 12/45, 8/135, 5/45

I need to do SLDLs so I'll work on the form again. I played around with em but kept using my lower back too much. Just didn't feel right.

Have a good weekend.

Tomorrow is Armz & shoulderz!!

*R*

[NewSpawn]

nice job rasp.

[RaSP]

Legz

Bench Squatz 12/135, 6/275, 6/275, 6/275, 5/275
Leg Press 12/450, 12/450, 12/450
SLDL 12/135, 12/135, 12/135
Leg Curlz 10/165, 10/165, 8/165
Leg Ext 12/Stack, 12/stack, 12/stack

Squatz still suck, but I'm doing a heck of a lot of Stepmill intervals (every day but Leg day). I'm up to 25 minutes at a whack HIIT on the stepmill. Very happy with the improvement here. 4 weeks ago 10 min was killer. I'm going for 30 minutes. I figure after another week at 25 minutes I'll increase the time.

I do a regular w/o in the morning before work and then come back at lunch for the intervals. Let myself off the hook on leg day and off days. So that would be 3 days a week. on the off days I do 45 minutes of light cardio.

I'll try to get better about keeping up my log.

*R*

[RaSP]

Dang. I really suck at putting my logs in lately. Heh. Maybe that's cause my logs suck. Definitely getting better though.

Back
Deadz 12/225, 5/405, 4/405, 3/405, 8/315
DB Rowz 9/100, 9/100, 8/100
CG PD 8/195, 8/195, 7/195
WG PD 12/135, 12/135, 10/135

Chest
DB Bench 7/85, 6/85, 6/85
DB Inc Bench 8/65, 7/65, 6/65
BW Dipz 8, 6, 6
Inc DB Flye 10/45, 8/45, 7/45
WG Bench 8/95, 20/45

Tomorrow is rest so just some light cardio. WOOT

Still have to go back today for 25 min HIIT though. Definitely feel the improvement in my endurance and recovery.

*R*

[NewSpawn]

hey rasp.....hope things are workin out for you.....glad to see u back in the journals. i have been away a while too ......just been busy as all get out. keep up the good work bro.

[RaSP]

Thanks Spawn.

Here's todays legz:

Legz

Bench Squatz 12/135, 8/275, 6/315, 3/315, 12/225
Leg Press 12/585, 12/585, 12/585
SLDL 12/135, 12/135, 12/135
Leg Curlz 10/165, 10/165, 8/165
Leg Ext 12/Stack, 12/stack, 12/stack
1 set of 20 rep fronts with just the bar

*R*

[pammiejoe6]

great job raspy!!!

[pammiejoe6]

ooops....wrong journal! hahahahaaaa

[DarkFalcon]

Hey RaSP great to see ya active again. :mango: