Doc2029's Journal - Page 2

**Doc2029** · 07-Nov-07, 08:30 AM

Last night I finally took a big step for me. I did actual squats the old school way. I had been using the smith machine. I had learned how to do squats on the smith machine and just never moved from it. I don't know why but I just never made the switch. now that I have I don't see me going back to the smith machine! What happened was last night there was some guy who decided he'd do his entire workout on it. I mean he was doing his bench press, incline, decline presses, bicep curls and strangest of all to me deads on the smith machine. So I had a choice the stupid squat machine or just man up and do them old school. I did them old school.. I first set the power rack up for my hight and just did a few reps with the bar and about 50lbs on the bar just to get the feel for the form and balance. Then I loaded up the bar. The total weight was 245lbs which was 30 more than I was doing on the smith machine. I got 3X8 and it was really hard to get the last 3 reps in that last set. I am really excited about this.

I also bumped up the working weight on my deads to 180 and I finally got 3X8 bench press at 145lbs so one or two more days at that weight and I should be able to add 5lbs to that lift as a working weight...

**Doc2029** · 14-Nov-07, 07:52 AM

Well it has been a productive week or so...

Deads are up 5lbs to 190 3X8

Squats are still at 245 3X8 but I just switched a week ago to true squats

Bench Press 150 3X8 Just bumped the weight last night for all 3 sets

Cable rows still at 115 3X8 but the form is much better that is the important thing

OHP with DB are at 40lbs each 3X8 hard to get them. But last night I ended up doing military presses seated with a barbell. I counted the bar and it came out to 80lbs. But I could only get 1X8, 2X6. Two reasons I am guessing first lack of upper peck work second it is a slightly different movement than using dumbells. Non-the-less it made me work really hard!

Weight is still coming off which is great I should be at the 20lbs mark by the end of this month. I am close now I think on an mostly empty gut in the morning I weigh in around 222 I started at 241 so this is great progress!

My wife commented that my "man-boobs" were a lot smaller, maybe an "A" cup now... LOL...

The Flash · 14-Nov-07, 07:50 PM

orkydoc, you're doing a great job! keep it up!!!

**Doc2029** · 15-Nov-07, 09:44 AM

Quote:

Originally Posted by The Flash

orkydoc, you're doing a great job! keep it up!!!

Thanks Flash!

**Doc2029** · 16-Nov-07, 03:54 PM

I switched from cable rows to Pendlay rows last night starting weight was 135. I am going to stay at this weight for a week or two, maybe more until I feel the form is right. This lift is a great lift and is a better choice for my current routine which is comprised of compound lifts.

Last night looked like this:

Squats 245 2X8 250 1X8

Dead Lits 190 3X8

Pendlay Row 135 3X8

Bench Press 155 3X8

Military Press Seated 80 2X8 1X7

I think the switch to the military press is helping already my upper pecks feel like they have been worked and I saw a quick bump in bench press... We'll see...

**Doc2029** · 19-Nov-07, 08:17 AM

Saturday was a really late night and Sunday was a busy day but I got to the gym and got a good workout in. I hit failure in my deads and military presses.

I am wearing a LARGE shirt today! I was in a XXL when I started two months ago!!!!!

**Doc2029** · 21-Nov-07, 09:23 AM

Missed my workout Tuesday becuase I was so f'n exausted from being up way too late Monday night. I had a blast at The Hold Steady show. So today is lift day and then Friday will be lift day as well. Saturday will be straight cardio and sunday back to the normal schedule.

**Doc2029** · 22-Nov-07, 07:32 PM

Wed's workout was very good. I only had time to lift. but I added weight to the deads they are up to 200. The squats went to 250. My seated military presses will go up I think next week. My bench feels good but I am not over the 150 line yet. But I think two weeks at where I am at I should be bumping.

Pendlay rows are hard to keep the form on so I think I may come down in weight from the 135 to correct form issues. All in all results are good I am now in a size 38 pant! and Large shirts!

**Doc2029** · 24-Nov-07, 10:27 AM

Deads 200 3X8 very hard

Squats 255 3X8 hard

Pendlay Row 135 3X8 hard

Bench Press 155 3X8 hard

Seated Military Press 85 3X8 Hard

I've added weight to Military, Squats, and deads!

yesterday's workout was great it felt good and it kicked my ass.

**Doc2029** · 26-Nov-07, 09:29 AM

The lifts went well got all 8 reps in for each set.

The deads were the toughest but the fact I am getting 200lbs up with good form is great for me!

the rest of the lifts felt good and it was a good workout.

deads 200 3X8

squats 255 3X8

pendlay 135 3X8

bench press 155 3X8

OHP 85 3X8

The Flash · 26-Nov-07, 01:27 PM

It's going to be a great feeling when you have to go out and buy a whole new wardrobe to accomodate your new body. Keep it up!!!

**Doc2029** · 26-Nov-07, 03:21 PM

Quote:

Originally Posted by The Flash

It's going to be a great feeling when you have to go out and buy a whole new wardrobe to accomodate your new body. Keep it up!!!

Well I saved a lot of my clothes from the last time I got in to shape so I have a closet full of clothes that I will get back in to. But yeah it feels great going out and getting new clothes that are 2 sizes smaller than your old ones...

**Doc2029** · 28-Nov-07, 09:08 AM

Good workout last night and cardio.

Deads got bumped and military press got bumped

Deads 205 X 1 X 8 2X6

Squats 245 3X8

Pendlay 135 3X8

bench 155 3X8

Military press 85 2X8 90 1X8

**Doc2029** · 30-Nov-07, 02:40 PM

Good lift day.

Deads 205 3X8 Very, hard

Bench 155 3X8 bumping on Sunday

Squat 255 3X8 should bump but not happy with the form so will stay here for a bit

Pendlay 135 3X8 still learning the lift staying here for a bit

OHP 95 3X8 I may try 100lbs on Sunday

All in all things seem to be on target, the cutting is going great and as long as I am adding weight to lifts I am not worried that I am loosing muscle. I am down to 219 in the evening weighing in. which means in the monring on an empty stomach I'll be like 215... woooo hooooo!

**Doc2029** · 02-Dec-07, 06:49 PM

Ok Sunday was a great lift.

Squats up to 260 255 2 X8 260 1 X 8
Deads 205 3 X 8 the lift is challenging holding the weight is the hardest part.

Pendlay rows 135 3 X 8

Bench 155 2 X 8 160 1X 8

OHP 95 2 X 8 100 1 X 8

So my OHP is now 100

Bench is 160

squat is now 260

Feels good to see the weight moving up!

Feels good to be below 220 as well! things are going great!

Now I am playing with power!

Working hard...

quick update and lift change.

Sunday 11/25

11/27/07 workout

11/29/07 workout