Its like having sex in a car crash!

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  1. 02-04-07

    FitDay.com - Diet and Fitness journal for Jeff Roark

    Workout:
    SSB Squats- 215x8x5 (regular bar)- 275x1, 315x1, 365x3x1
    Bench Press- 175x8x6
    Pendlay Rows- 95x8x8
    Incline situps- 3x10
    45 degree Hyperext- 3x10

    Note:
    I am running on low sleep. The prison called me in last night at 1:15am due to an emergency. I did not get back in bed until around 5:50am and from there I just tossed and turned and finally just got up at around 8:00. So I wasn't in top form but the workout went very good despite all the above. Diet has been decent today.


  2. 02-06-07

    http://www.fitday.com/WebFit/PublicJ...ner=Jeff+Roark

    Workout
    SSB Squats- 215x8x5
    Deadlifts(overhand grip)- 300x5x5, 405x3x1
    Chinups- BWx8x5
    Military Press- 135x8x5
    incline situps- 2x25

    Notes:
    This was a great workout everything felt awesome. My legs felt like they had a new life in them. This is a familiar feeling that I remember getting from squatting 3x per week. Deadlifts were really good but pulling 405 with a hook grip for the first time was rough on the thumbs but they pulled through. I was having a problem doing chinups down at the barn incorporated with my workouts. I could run on the treadmill in the house here and jump up on my door way chinning bar and pull away. I just couldn't figure out the problem but I think I may have stumbled onto a fix and I don't know why exactly. I simply moved my thumbs to the same side as my fingers and my chins started popping up there nicely. I don't do this in the house here but the thickness of the bars are different plus the doorway model has padding. Strange I know but anything that will make my poor chinups increase I'll take it.
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  3. i dont know what having sex is like during a car crash but i sure as hell felt like i was in a car crash after the old lady got done with me the other night, lol

  4. 02-08-07

    http://www.fitday.com/WebFit/PublicJ...ner=Jeff+Roark

    Workout:
    SSB Squats- 215x8x5
    Bench Press- 175x8x6, (2 sec pause)- 240x3x1
    Pendlay Rows- 95x8x8

    Notes:
    Legs felt super tonight. I felt like I was jumping off the floor. I did the 8 sets with 30 seconds rest between sets because I trained solo tonight. Bench Presses felt good and I also went 30 seconds rest on the sets but my triceps started giving out on the last 2 sets. They were still a little sore from Wednesdays overhead work. The Pendlay Rows are a sweet exercise that don't take alot of weight, atleast for me it doesn't, to get a smoked upper back. I wish I would have known about these years ago. Anyway I am going to rest as good as I can for the next two days and bump the weights Sunday!

  5. 02-11-07

    http://www.fitday.com/WebFit/PublicJ...ner=Jeff+Roark

    Workout:

    SSB Squats- 225x8x5, Regular Bar- 385x3x1
    Bench Press- 185x8x6
    Pendlay Rows- 115x8x8
    Incline situps- 2x25

    cardio- steady run- 30 minutes

    Notes:

    This was a tough workout. I moved all the weights really good, it was the pace that was the killer. My old man, who is 52 years old, has whiplash from a fall on heavy equipment, is one tough old dude. He hasn't worked out hard in years and he has just started back and he is banging hard. He isn't that far behind me in all honesty. I am proud of him and hope he can hang with it. He says that this is one of the best programs he thinks he has used and he likes the fast pace and high set counts. He said he can actually feel something. Anyway good workout.
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  6. 02-13-07

    http://www.fitday.com/WebFit/PublicJ...ner=Jeff+Roark

    Workout:
    SSB Squats- 225x5x5
    Deadlifts- 310x5x5, 425x3x1
    Chinups- BWx10x5
    Military Press- 140x8x5
    situps- 2x25

    cardio- [email protected]

    Note:

    My workout was awesome. My legs didn't feel like springs or anything but I was ripping the deadlifts off the ground hard. The 425 for 3 singles was super easy. Everything else was cake as far as the lifting was concerned. The run really sapped me though.

  7. Workout:

    SSB Squats- 225x10x5
    Bench Press- 180x8x6, 255x3x1(all sets and reps paused)
    Pendlay Rows- 115x8x8


    Note:
    I completed the above workout in under 45 minutes. My diet wasn't exactly on par today with my veggies because we simply didn't have any! I do now though after a trip to Wally world. This was a tough workout. I could feel the volume and cardio starting to takes its toll. 2 more weeks and I can have a back off period.

  8. Some progress shots of my back. Its been a slow process in dropping fat, much slower than I expected, but I haven't done everything the best either but anyway here they are.






  9. 02-17-07

    http://www.fitday.com/WebFit/PublicJ...ner=Jeff+Roark

    Workout:

    SSB Squats- 235x8x5,(regular bar)- 405x2x2
    Bench Press- 185x8x6
    Pendaly Rows- 125x8x8
    situps- 2x25

    cardio- run 30 minutes

    Note:
    I had to workout a day early because I have a trip scheduled for tomorrow weather permitting. Anyway my legs felt unreal powerful tonight. I was really accelerating the weights. I was only planning to do the 405lbs for 3 singles but it felt so good I just did 2 doubles instead. This was on legs that already went through a pure sprint of a workout before hand and was shaking from fatigue. Fresh I think I would surprise myself. Everything else went as planned and I got a huge pump from the bench press and rows. Things are really looking up for me.

  10. Workout:

    SSB Squats- 235x5x5
    Deadlifts- 325x5x5, 450x3x1
    Standing Press- 145x8x5
    Chinups- BWx8x6
    situps- 2x25

    Notes-
    I can really feel the volume taking hold of me now. I didn't have nearly as much zip as I did Saturday. I could still feel the effect of Saturdays workout. The deadlifts sets were hard for some reason, not heavy but hard. The singles with 450lbs were much easier to me than the 325lbs sets. Standing Press and Chinups went really well. I am going to work up to 10x6 in the chinups next. I may try to work into the old 10x10 before ever adding any weight.

  11. Workout:
    SSB Squats- 235x10x5
    Bench Press- 185x8x6; 270x3x1
    Pendlay Rows- 125x10x8
    situps- 3x25

    Notes:
    Workout was not heavy but the volume is catching up to me finally. I planned a cycle out and I am going to stick with it. I'll learn through trial and error if what I planned was good or bad. I do not need changes midstream. I carry one next week with my normal routine minus the heavy singles. It'll just be sets of 5 reps with bit more weight. After next week I'll drop the volume and up the intensity and allow my body to catch up just a bit.

  12. Workout:
    SSB Squats- 245x8x5
    Bench Press- 195x8x6
    Pendlay Rows- 135x8x8,95x15
    incline situps- 1x50

    Notes:
    Awesome workout. Dad and I got in to the groove and really smoked this one. My chest, shoulders, upper back and arms looked thick after this workout. Don't know what was up last week for sure because I felt great today like I had no fatigue whatsoever. Dad and I both agreed that this will be the last week using the 8 sets for things. We are going to drop to 5 sets of everything next week and start pushing the intensity up slowly and really try to reach a true peak and then take a week break at the end of March, which is the week I plan to lift in a powerlifting meet if I can ever get the entry form.

    Diet was so fruity today I didn't feel like searching for all the oddball foods on the log. We had a special meeting at church and had a carry in dinner and I ate everything that was good, kraut, pinto beans, green beans, deviled eggs, meatloaf, chicken dumplings, cole slaw, cheesecake, cornbread and a few more things. It was a cheat day for sure. Back to the grind tomorrow.

  13. Workout:
    SSB Squats- 245x5x5
    Deadlifts- 355x5x5
    Military Press- 150x5x5
    Chinups- BWx8x6
    Incline Situps- +35lbsx3x10

    Notes-
    This one was a struggle. For two reasons I guess. First, the volume has caught up with Dad and I as we were dragging pretty bad, along with both of us fighting a head cold. Secondly, my sloppy handwriting caused me to add 10lbs too much on the deadlifts. I was only planning to do 345 tonight but ended up with 355lbs. It wasn't too hard, I was just tired. The presses and the chins went pretty smooth regardless. Dad and I have decided not to do Thursdays planned workout and rest up a bit. For the next month we are going back to a 2 day per week routine, dropping the volume and upping the intensity a bit. We'll do this for a month and then we'll cycle back into a month worth of volume training trying to add 10-25lbs on our top lifts for the volume cycle.

  14. Workout:
    SSB Squats- 155x5, 195x5, 245x5, 265x5, 305x5
    Partial Pin Squat- 225x3, 315x3, 405x5
    Bench press(paused)- 95x5, 135x5, 185x5, 225x5, 275x3
    Pendlay Rows- 135x2x5, 155x3x5
    Incline Situps- 35lbsx3x10

    Note:
    Pretty good workout. I could tell I was much better rested today. This will be a nice change for a month.

  15. Workout:
    Deadlifts- 135x8, 225x8, 275x5, 315x5, 365x1, 405x8, 455x1, 505x1
    Military Press- 45x8, 65x8, 95x8, 115x8, 135x8, 155x8
    Chinups- BWx6, +5x6, +10x6, +15x6, +20x6
    Sidebends- 45lbsx2x10

    Note:
    I probably shouldn't have deadlifted the 505lbs for a single. I probably should have saved it for the meet on the 31st. I hope this don't put me over the top and start the decline. I just felt the best I had in several years on the deadlifts and had to give it a ride. It was nice pulling close to my alltime PR of 510lbs. I think come July if everything goes as I have planned I will see a lift of 525lbs hopefully! I did notice that I was quite strong from the floor to just above knee level, it was like it just exploded up that point and then started to drag a bit. I wish I would have had my camera as it looked pretty impressive with all those bumpers on the bar! Everything else was strangley weaker than I expected.

  16. SSB Squats- 115x8, 155x6, 205x6, 245x6, 315x5
    Bench press- 95x6, 135x6, 185x6, 225x6, 275x5
    Pendlay Row- 135x2x6, 145x6, 155x6, 165x6, 175x6
    incline situps- 67.5lbsx3x5

    Note:
    On the squats and bench press one more rep on the top set would have been a failure. These sets were extremely hard, heck everything was. My Dad made some unreal progress on squats tonight, he hit 285lbsx5 reps easily and his depth was better than ever. He also made some great progress on his bench press. He is on my ass on squats and he is 52 years old!

  17. nice workouts man.

  18. Thanks GPed.

    Workout:
    Deadlifts- 135x2x5, 185x5, 225x5, 275x5, 325x5, 375x5, 425x5
    Military Press- 65x2x5, 85x5, 105x5, 125x5, 145x5, 165x6
    Rope chins- BWx6x5
    L-flyes- 2x20
    Sidebends- 2x10

    Note:
    Good workout! Felt really strong tonight with tons of focus. Next week I am going to see what I can do with 450lbs on the deadlifts and 175lbs on the Military Press. The rope chins were done on 2inch ropes. I have one set that is close together and another that is wide apart. I alternated sets on these. Dad had a nice, nice workout and is reagining ground super fast. He pulled 355lbs really easy tonight and could have hit a triple with it, slow and steady for him though. We ant to get him back over 400lbs by the end of this year. He deadlifted 410lbs about 8 years ago. I think with the proper program, diet and rest he can bypass that number quite easily.

  19. Great log! Keep it up

    Workin

  20. Thanks Workin! I definately had a good one and I am up here at 5am just took two doses of Poseidon and my head is on fire!
  21. Talking


    Quote Originally Posted by Fabulous One View Post
    Thanks Workin! I definately had a good one and I am up here at 5am just took two doses of Poseidon and my head is on fire!


    Workin

  22. SSB Squats- barx3x10, 115x5, 155x5, 205x5, 245x5, 295x5, 335x5
    Bench Press- 45x3x10, 95x5, 135x5, 185x5, 225x5
    Pendlay Row- 135x2x5, 145x5, 165x5, 185x5
    L-flyes- 1x15

    Note:
    This workout was quite a struggle. I have been sick at my stomach for the past day and a half, sore throat and splitting headache. I just managed it. The squats weren't half bad but I had no push whatsoever on the presses and my elbows were achy. Dad hit 295x5 and 315x3 on his squats. He is really putting the pressure on me and he has come out of nowhere.

  23. Quote Originally Posted by Fabulous One View Post
    SSB Squats- barx3x10, 115x5, 155x5, 205x5, 245x5, 295x5, 335x5
    Bench Press- 45x3x10, 95x5, 135x5, 185x5, 225x5
    Pendlay Row- 135x2x5, 145x5, 165x5, 185x5
    L-flyes- 1x15

    Note:
    This workout was quite a struggle. I have been sick at my stomach for the past day and a half, sore throat and splitting headache. I just managed it. The squats weren't half bad but I had no push whatsoever on the presses and my elbows were achy. Dad hit 295x5 and 315x3 on his squats. He is really putting the pressure on me and he has come out of nowhere.
    Sorry to hear you've been sick Fabulous One. That can be frustrating. If your like me, this will fall on deaf ears, but you may want to take a few days off to allow your immune system to work it's magic. You may find you come back stronger than ever and give your Dad a run for his money

    Workin

  24. I feel one thousand percent better today workin. Could this have been some kind of detox thing with the Poseidon?

  25. Quote Originally Posted by Fabulous One View Post
    I feel one thousand percent better today workin. Could this have been some kind of detox thing with the Poseidon?
    Absolutely! Poseidon is excellent at boosting the immune system.

    I usually get fairly ill 2-3 times per year with my INSANE schedule. I've felt myself getting sick twice this year, and have increased my Poseidon each time. Well, I never ended up getting more than a scratchy throat for a day or to. Thats unheard of for me.

    Workin
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