Lotsa Squats

[Redbeard]

Okay, this is my new Journey. I've never left the path, but my pace has been leisurely. But I've started a new path in life and I hope it will afford me a more stable relationship with Lady Iron. Some months ago I decided to build myself back up and started out on Rippetoe's program. Though I made steady progress it was cut short when an act of personal idiocy left me with a fucked up wrist. That injury closely coincided with my relocation to New York, an uprooting of my life that surely would have interrupted my progress anyway.

As the dust settled on my move I started to go back to the gym. My wrist nearly healed, my lifts had suffered, but not horribly. Over 5 weeks of layoff I was set back maybe 6 weeks. Lifts are maybe 50 pounds lower than they could be. But consistency is something I haven't had for a while and now my gym is a train stop from the office and I won't be traveling and having to scrounge for gyms anymore. Whatever my routine calls for, I can accommodate.

So, it starts with Rippetoe's, which I'll take as far as I can, adding 5 pounds a week to each lift, until I can't progress anymore. 3 Days of squats a week is love. Then I'll move on to MadCow's linear progression 5x5, adding 2.5% to my lifts. More squats. After that, who knows? But those should put some meat back on me over the next several months.

[Redbeard]

Monday

Squats: 225 x 5, 225 x 5, 225 x 5
Bench: 185 x5, 185 x 5, 185 x 5
Deads: 275 x5, 275 x 5, 275 x 5
Dips: BW x 15, BW x 15
Crunch Machine: 90 x 15, 90 x 15
Dec Situps: 25 x 15, 25 x 15

Wednesday

Squats: 225 x 5, 225 x 5, 225 x 5
Press: 105 x 5, 105 x 5, 105 x5
Cleans: 115 x 5, 115 x 5, 115 x 5
Chins: BW x 11, BW x 7, BW x 6
Crunch Machine: 90 x 15, 90 x 15
Dec Situps: 25 x 15, 25 x 15

Friday

Squats:
Press:
Cleans:
Chins:
Crunch Machine:
Dec Situps:

[Redbeard]

Friday

Squats: 225 x 5, 225 x 5, 225 x 5
Bench: 185 x5, 185 x 5, 185 x 5
Deads: 275 x5, 275 x 5, 275 x 5
Dips: BW x 15, BW x 15
Crunch Machine: 90 x 15, 90 x 15
Dec Situps: 25 x 15, 25 x 15

[Redbeard]

So for week 2 my back was all fucked up from sleeping on the floor for weeks. I got in the gym Monday, set up for squats, warmed up, knocked out a set and my lower back was dying. I tried another just so I didn't feel like I gave in too easy and only got 3 reps.

So I backed off a week and finally got to where I was sleeping on a bed again in my new apartment. I continued, but because of the lay-off I didn't up my weight any.

Monday

Squats: 225 x 5, 225 x 5, 225 x 5
Press: 105 x 5, 105 x 5, 105 x5
Cleans: 115 x 5, 115 x 5, 115 x 5
Chins: BW x 11, BW x 7, BW x 6
Crunch Machine: 90 x 15, 90 x 15
Dec Situps: 25 x 15, 25 x 15

Thursday

Squats: 225 x 5, 225 x 5, 225 x 5
Bench: 185 x5, 185 x 5, 185 x 5
Deads: 275 x5, 275 x 5, 275 x 5
Dips: BW x 15, BW x 15
Crunch Machine: 90 x 15, 90 x 15
Dec Situps: 25 x 15, 25 x 15

Saturday

Squats: 225 x 5, 225 x 5, 225 x 5
Press: 105 x 5, 105 x 5, 105 x5
Cleans: 115 x 5, 115 x 5, 115 x 5
Chins: BW x 10, BW x 8, BW x 6
1H Bar Curls: 30 x 8, 3 x 8
Tri Extensions: 30 x 8, 30 x 8
Crunch Machine: 90 x 15, 90 x 15
Dec Situps: 25 x 15, 25 x 15

[Redbeard]

Monday

Squats: 230 x 5, 230 x 5, 230 x 5
Bench: 190 x5, 190 x 5, 190 x 5
Deads: 280 x 5, 280 x 5, 280 x 5
Dips: BW x 15, BW x 15
Crunch Machine: 90 x 15, 90 x 15
Dec Situps: 30 x 15, 30 x 15

Wednesday

Squats: 230 x 5, 230 x 5, 230 x 5
Press: 110 x 5, 110 x 5, 110 x5
Cleans: 120 x 5, 120 x 5, 120 x 5
Chins: BW x 10, BW x 8, BW x 6
Crunch Machine: 90 x 15, 90 x 15
Dec Situps: 25 x 15, 25 x 15

Friday

Squats: 230 x 5, 230 x 5, 230 x 5
Bench: 190 x5, 190 x 5, 190 x 5
Deads: 280 x 5, 280 x 5, 280 x 5
Dips: BW x 15, BW x 15
Tri Extensions: 30 x 8, 30 x 8
1H Bar Curl: 30 x 8, 30 x 8
Crunch Machine: 90 x 15, 90 x 15
Dec Situps: 30 x 15, 30 x 15

[Redbeard]

Squats: 235 x 5, 235 x 5, 235 x 5
Press: 110 x 5, 110 x 5, 110 x5
Cleans: 125 x 5, 125 x 5, 125 x 5
Chins: BW x 10, BW x 8, BW x 6
Crunch Machine: 95 x 15, 95 x 15
Dec Situps: 30 x 15, 30 x 15

Now that I'm starting to get back to a regimen, my new task is to straighten my diet back out. I've been eating like shit and eating out a lot because since moving to NY it's been easier. But I told the girlfriend that I want to put forth the effort to eat primarily home-prepared food this week because it will save a little money and be a lot healthier. We're going shopping after work tonight.

So far the list looks like this:

Chicken - 2-3 pounds, mixed types
Oranges - clementines/cuties
Pineapple
Curry Paste
Bagels
Tunafish, 5 cans
Bananas
Ground beef/bison, 2 pounds
Cottage Cheese (2)
Tomato Sauce
Tomato Paste
Lentils - Bulk
Quinoa - Bulk
Balsamica
Garbanzo Beans, canned (2)
Hot Sauce
(5-oz.) fresh tilapia fillets
Butter
Parsley
Carrots
Dog treats
Potatoes

Not the greatest list, but it's a start. Once I get that tackled maybe I can move on to tackling supplements again.

[Redbeard]

I didn't make it to the grocery store last night - the rain kept us in the house and we ordered from a dumpling house. Disappointing, but I really didn't want to walk groceries home in the rain.

This morning I started doing cardio, something that's always really hard for me to be diligent about, but I hope my current schedule will help a bit. It's much easier to get up at 7 and do cardio than 6, and I can do that now. I started off light because I've traditionally had trouble running due to shin splints, and also I want to break myself in a bit. Plus I don't want to burn myself out. After a warm up I ran at 10Kph for 10 minutes then did 10 on the elliptical. my knee was a bit bothersome toward the end, but didn't trouble me walking up the stairs out of the gym so I don't think I reached too far.

I'll probably keep gradually bumping my runs up until I'm doing 5K in half an hour and then start bumping the speed. No need for a ton of cardio while I'm trying to grow.

I do need new shoes though.. bad!