Firehawk's Journal

[Firehawk]

Yes, I'm bringing it back. I need to start keeping track of everything and writing it all down. I'm going to include all workouts, and food I eat on the Warrior Diet for the next month and see what happens.

I will start with my first workout today:

Heavy Squat Day:

Squats with buffalo bar (curved bar)
bar x 10
145 x 6
195 x 3
235 x 3
add belt loose
285 x 2
tighten belt
330 x 1
350 x 1 haven't done this much weight since hernia problem. Felt great. Was at least parallel. Video shows maybe even a tad below. All other lifts were below parallel. Bowed my knees a tad on the last 2 sets. Feet were too close together on the last rep.
drop set 235 x 12 w/belt on - gonna try every other week to do more reps on this set. My glutes were KILLING me by the 12 rep. Who says squatting don't build a nice ass?

Deadlifts
225 x 5
275 x 5
315 x 5
all sets double overhand w/chalk
Gonna pull heavy one week, and alternate that with doing a high squat drop set.

Free weight good mornings
135 x 6
185 x 6
205 x 6 PR on this

DB Bent Over Rows
100 x 10
110 x 8
120 x 8

BB Shrugs w/straps
225 x 10
275 x 10
315 x 10
385 x 10 little bouncing going on during this set...not much though, pretty strict.

DB Curls
35 x 10
40 x 8
45 x 8

Heart Rate Monitor: 609 calories burned in 1hr 9 minutes

I did this workout on zero calories

Food today:
Water fast all day, right after workout ate veggies, 3 chicken breasts and a protein shake, and 5 white potatoes w/fat free sour cream on them.

After grocery shopping tomorrow I think this diet will get much more interesting.

And Dave's journal returns. Be watching you my friend.

[maverick]

Kick ass whiteboy. I'll be watching.

Is 315x5 near max effort for you these days in the deadlift? Not sure how much your hernia has affected that. Nice rowing. I can put that much weight on my DB rows, but it looks like I'm starting a lawn mower with all the body english I get going.

[Firehawk]

I try to keep pretty strict form with the DB rows, but not super strict. I tend to let the body move naturally.

No, 315 x 5 was easy but I was very tired by then. I did 365 x 3 a couple weeks ago. My max 5rep set would probably be around 340. I went light yesterday because i did high rep drop set on squats. Next week I'll probably work up to a max on squats and then work up to a max on deads...

I'm trying to build some muscle endurance, so I'm trying to push the volume a little bit every week without overtraining. Some might say deads/squats on the same day are overtraining, and I would agree if you aren't in good enough shape to handle it.

[Firehawk]

20 minutes of intense jump rope today

1 banana at 12pm

Dinner at 4:30pm:
1/2 cantaloupe
half a head of lettuce w/spinach leaves and 2 servings fat free ranch

10oz bbq chicken
2 protein shakes
3 servings fresh black beans
1 can of whole kernal corn (3 1/2 servings)
2 red skin potatoes

Total was about 1780 calories (200p, 239c, 10f).

Originally Posted by Firehawk

Who says squatting don't build a nice ass?

Let's see the, um, evidence!

[Firehawk]

Jump Rope 25 minutes intense intervals

3 hours later: Squat 135 x 60, almost all deep reps. Anything that wasn't deep was at least parallel. I had great cardio, just ran out of leg endurance.

[Firehawk]

The fact I ate 1400 calories yesterday caught up with me today I think. Bench day absolutely sucked ass.

Incline BB bench
bar x 12
135 x 8
185 x 2 needed help with the second one.
195 x 1 if I got this on my own it was barely. Weak as hell considering last week I tripled this.

DB Flat Bench
70s x 6
80s x 6
80s x 8
This shoulda been lighter than it was

Skullcrushers
95 x 6
105 x 6
105 x 3 no energy

Cable Pushdowns
80 x 8
90 x 6
90 x 5

Plate Raise
50 (2 25s together) 3 x 10

Lateral Raises
30s 3 x 10

No more energy. COmpletely drained. Shows how important diet is.

[Firehawk]

Heavy Squat Day

Squats w/buffalo bar
bar x 6
145 x 3
195 x 3
235 x 3
add belt
285 x 1
325 x 1
355 x 1 Buried it because I had a back spotter, most weight since hernia. 30 away from best 385.

Deadlifts (no belt)
225 x 5
275 x 5
315 x 5
345 x 5

Good Mornings w/barbell
135 x 6
195 x 6
215 x 6 PR

DB Rows
100 x 6
110 x 6
120 x 6
130 x 6

BB Shrugs
285 x 10
335 x 10
405 x 6 form sucked

DB Curls
40s x 10
45s x 6
50s x 3 left hand was limiter
superset 40s x 6

[Firehawk]

Skipped high rep squat day this week, was feeling sore and my upper back was aching for some reason.

Heavy Squats

Squats w/buffalo bar
bar x 10
145 x 6
195 x 3
235 x 3
285 x 1
add belt loose
325 x 1
tight belt
360 x 1 was barely at parallel, was leaning too much for my liking. Will be changing bars next week.
drop set 235 x 13 (only waited about 45 seconds from my heavy rep to this set)

Deadlifts (no belt)
225 x 5
275 x 3
315 x 1
365 x 1
405 x 1

(forgot to do good mornings, just remembered, damnit)

Close Grip Chin pulldowns
140 x 6
180 x 6
200 x 6
220 x 4

DB Rows
100 x 6
110 x 6
120 x 6
130 x 0 dead

BB Shrugs
225 x 10
275 x 10
315 x 10
365 x 10
405 x 10 much better form than last week, weight felt lighter as well. Weird

DB Curls
40 x 10

[Heretic]

Its nice to see another powerlifter on here. Good luck getting back to it. I will be following this for sure.

[gcs118]

I'll be damned. You're back. And so am I. How's life man? Your numbers look great.