Its like having sex in a car crash!

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  1. Its like having sex in a car crash!

    My old log can be seen here. I was using some USP Labs supplements which were really solid and they were really helping me regain some ground I have lost this past year very quickly. I finished with one of the best deadlift workouts I have had in ages. You can see it here:


    sleep- 9:30-5:50-like a baby, don't even think I rolled over once!
    Breakfast- 1 serving rolled oats, protein shake

    snack- 1 apple w/ cheese

    lunch- 7oz salmon on wheat bread, 1 large salad- w spinach, carrots, tomatoes, cucumbers, avacado, and onion, 1 pear

    snack- 1/4 cup almonds and walnuts

    dinner- 6 oz ground sirloin hamburger on wheat bun w/ cheese and veggies, 1 cup baked sweet potatoe fries, 1 slice pineapple, coffee

    before bed- 1/2 cup blueberries, 1 cup cottage cheese, 1/4 cup yogurt
    Walked 30 minutes at lunch break.
    notes- slept awesome last night. I was going to lift this evening but decided to postpone in one more day because I am a sore puppy from the hillsprints and jumping yesterday. A little extra rest sure won't take my progress away.

  2. 12-12-06

    sleep- 10:00-5:50
    Breakfast- 4 whole eggs w/ onions and peppers, 6oz ground sirloin, salsa, coffee, water

    snack- 1 apple w/2tbsp nat. PB

    lunch- 6oz ground sirloin burger on wheat bun, 1 large salad- w spinach, carrots, tomatoes, cucumbers, avacado, and onion, 1 pear

    snack- 1/4 cup almonds and walnuts

    dinner- 8oz baked turkey, 2 cups spinach, 1 slice fresh pineapple

    before bed- 1 glass of carb countdown
    Treadmill- 15 minute@3.2mph
    Squat Clean- 95x3x3, 135x15x1
    Push Press- 155x10x5
    Chinup- BWx10x4
    incline hammer curls- 30lbersx5x10
    tricep pushdowns- 5x10
    shoulder horn- 15lbersx1x15
    note- Good workout. I am glad I waited an extra day, I needed the rest. this was a light workout all except the chinups. I did the push press and chinups alternating sets. I want to be able to do 10 sets of 5 reps before I start adding weight. The push presses were easy, and I plan to slowly bring the weight up here. I am in no rush. My shoulders are feeling good right now and I think the shoulder horn is helping big time. I think in time it would be cool to be able to hit 225x10x5 in the push press at a pretty face pace alternating with chinups. I stepped on the scale just a few minutes ago after eating all day and I weighed 201lbs. I want 165lbs. I want it. I would feel much better and be much healthier.

  3. 12-13-06

    sleep- 10:00-5:00
    breakfast- 3 scrambled eggs w/ cheese and salsa, 6 oz ground sirloin, 1 cup rolled oats

    snack- 5gms Amino Acids

    Lunch- 6oz turkey, 1 large salad- w spinach, carrots, tomatoes, cucumbers, avacado, and onion, 1 apple

    snack- 5gms Amino Acids

    dinner- 8oz baked chicken, 2 cups brocolli w/cheese

    snack- 1/2cup blueberries, 1 cup cottage cheese, 1/2 cup yogurt

    before bed- 1 glass of calorie countdown
    Cardio- Treadmill- walk 30min @ 3.2mph
    Woke up this morning without an alarm clock and just decided it was a good time to do some cardio and burn a few calories.

  4. 12-15-06

    sleep- 10:00-5:50
    Pre-Breakfast- 5gms EAAs, 3gms CEE

    Breakfast- 1 cup rolled oats, 2 scoops of WPI

    snack- 5gms EAAs, 1/4 walnuts and almonds

    Lunch- 8oz chicken breast, 2 cups broccolli and cheese

    snack- 5gms EAAs, 1 apple w/nat. PB

    Dinner- 8oz ground sirloin, 1 cup sweet potatoe, 1 cup carrots and onions, 1 slice pineapple

    Pre Workout- 5gms BCAAs, 3gms CEE

    before bed- 1/2 cup blueberries, 1 cup cottage cheese, 1/2 cup yogurt

    treadmill- 20mins@3mph

    Squats(+dbl minis, 44lbs of chain)-45x2x5, 95x3, 135x3, 185x1, 225x1, 275x1, 325x10x1

    Clean Pulls- 135x3, 185x3, 225x3, 275x10x1

    Sprint- 50yardsx5
    Notes- Felt really, really good tonight. Super strong. The squats were brutal. 325lbs with doubled mini bands+ 2sets of chains(44lbs) felt heavy on my back. I really kept good form on all sets, nice and tight, really locked in. I am going to back off now as I consider this a peak. Next workout I am just going to work up and hit 325lbs straight weight for a simple single and no other assistance work. Everything else was really just an after thought after the squats but the pulls felt really good and balanced. The sprints were a gasser! Thanks for reading.

  5. 12-16-06

    sleep- 10:30-7:30
    Pre Breakfast- 5gms EAAs

    Breakfast- 3 eggs scrambled w/cheese and salsa, 6 oz chicken breast, 1 cup rolled oats w/ apples

    snack- 5gms EAAs

    Lunch- Grilled Chicken sandwich, 1 side garden salad

    snack- 5gms EAAs

    Dinner- Taco Salad, multigrain chips w/salsa

    Snack- 5gms EAAs

    Before Bed- 1/2 cup blueberries, 1 cup cottage cheese, 1/2 cup yogurt
    am cardio- Treadmill- Walk 40mins@3.2mph
    Note- Ate out at Dairy Queen this afternoon with the family. I picked as healthy as I could. I was craving a large Reece Cup Blizzard but I passed. I am saving the cheat meal for tomorrow since its my little girls 1st birthday and I am going to bust my gut on the ice cream cake. I have done excellent this week and I look forward to some sweets.

  6. 12-17-06

    sleep- 11(something?)- 8:20
    Its so bad I am not going to even list it. It was my little girls 1st birthday and I pigged out!
    Treadmill- 15min@3.2mph
    Snatch- 95lbx15x1
    Close Grip Floor press- 225lbs+44lbs of chain- 15x1
    Cheat Curls- 120lbx3x5
    Band Pulls- mini-3x15
    Note- This is the first time I have pushed any weight on the floor presses. These felt alright I suppose. I don't need to go any heavier for a little while on these. I would like to have alot more speed on these. 3-4 more workouts on them and I should be popping them up quite nicely. Each rep was paused for a 2 second count. The snatches were light but fast and on the money.

  7. 12-18-06

    sleep- 10:30-5:00
    Breakfast- 3 eggs scambled w/salsa and cheese, 6oz ground sirloin, coffee

    snack- 10gms EAA

    Lunch- 10oz chicken breast, 1 larger spinach, cucumber, carrot, and tomatoe salad, 1 apple

    snack- 10gms EAA

    dinner- Grilled Chicken Fahjitas on low carb wraps, 1/2 apple

    before bed- 1/2 cup blueberries, 1 cup cottage cheese, 1/2 cup yogurt
    Cardio- Treadmill 40mins@3.2mph

  8. 12-19-06

    sleep- 8:30-5:00
    Breakfast- 3 whole eggs scrambled w/salsa and cheese, 6oz turkey Burger, 1 pear, coffee

    snack- 1/4 cup walnuts and almonds, 10gms BCAA

    Lunch- 6oz chicken breast, 1 larger spinach, cucumber, carrot, and tomatoe salad, 1 apple

    snack- 1 can sardines, 10gms BCAA

    Dinner- 8oz Pork tenderloin, 2 cups califlower, 2 slices pineapple

    post workout- 24oz 1% Chocolate milk w/ 1 scoop WPI

    before bed- 1/2 cup blueberries, 1 cup cottage cheese, 1/2 cup yogurt
    AM cardio- Treadmill 30mins@3.2mph

    Lunch- Dynamic mobility/Stretch

    Treadmill- 15 mins
    Deadlifts- 135x5, 185x3, 225x2, 275x1, 325x1, 365x1, 415x1, 455x1
    Note- thats it! I need the deload for sure.

  9. 12-20-06

    sleep- 9:30-5:00
    Breakfast- 3 eggs scambled w/mushrooms, slasa and cheese, 1/2 cup rolled oats, 1 orange

    snack- 1 tin of sardines, 5gms BCAA

    Lunch- 2 Pork tenderloins, 2 cups Brocolli w/cheese, 5gms BCAA

    Snack- 1/4 cup walnuts and almonds, 5gms BCAA

    Dinner- 8oz Ground Turkey(sloppy Joe) on wheat bun, 1/2 cup of baked sweet potatoe fries

    snack- 2 scoops WPI, 1 cup H&H

    before bed- 1/2 cup blueberries, 1 cup cottage cheese, 1/2 cup yogurt
    AM cardio(fasted state)- 30 mins @ 3mph
    Note- Nothing to note really, just trying to stay consistent and get enough protein in.

  10. 12-21-06

    sleep- 11:00-5:00
    Breakfast- 2 eggs, 6oz Grassfed beef, 1 cup rolled oats, coffee

    snack- 1 tin of sardines, 5gms BCAA

    Lunch- 6oz Grassfed beef, 4 cups of veggies, 5gm BCAA

    snack- 1/4 cup walnuts and almonds, 5gm BCAA

    dinner- 8oz baked chicken breast, 2 cups salad, 1 wheat roll

    before bed- 2scoops WPI
    am cardio- 30mins walk

    Treadmill- 12mins
    Cleans- 135x15x1
    Push Press- 95x5, 115x3, 145x1, 165x1, 185x1
    Chinups- BWx5, BW+12.5lbsx1, BW+25lbsx1, BW+50x1
    Note: Thank goodness this was a scheduled light day. I had much aggrivation dealing with my brother this evening and it really had my mind a million miles away.

  11. 12-22-06

    sleep- 9:30-7:00
    No need to list the trash I have eaten today, since i have been to two Christmas party/dinners, and I only eat twice at those gatherings.
    am cardio- 30mins@3mph

  12. 12-24-06

    sleep- 9:30-7:00
    diet- well it hasn't been good and won't be good until Tuesday.

    Sled Drag- 5 trips with 150lb

    Vertical Jumps- 5x5

    Full Squat- 45x3x10, 95x5, 135x3, 185x1, 225x1, 275x1, 320x1
    370x1, 410x1, 430x1

    Partial Pin Squat- 430x3, 460x3, 510x1

    SLDL(for stretch)- 135x3x8
    Note- Well haven't eat worth a dang the past two days. I don't expect it to be any better tomorrow either. Beside all that I had a really decent workout tonight. Haven't had that much weight on my back in a long time, actually several years I think. I sort of came to the conclusion that I can play with bands and chains and everything else uder the sun but when it comes down to it just plain old heavy weight on the bar used on the big movements has worked best for me in the past. Also I did a few sets of SLDLs for just some stretching purposes but this reminded me of something, I am and always have been weak in SLDL/RDL movements. When I deadlifted my alltime best of 510 I basically had just used SLDLs off a block. I think this may be the key lift for me to pull and squat big weights.

  13. 12-26-06

    Sleep- 10:30-5:20
    Breakfast- 3 whole eggs, 5 oz chicken breast, 1 serving rolled oats, 1/2 grapefruit, coffee w 1tbsp H&H

    snack- 1 tin of sardines

    Lunch- 5oz chicken breast, 1 large salad(my usual), 1 apple

    snack- 1/4 cup almonds and walnuts

    dinner- homemeade chicken soup, 10 saltine crackers, 1 cup of 2%milk

    before bed- 1/2 cup blueberries, 1/2 cup cottage cheese, 1/2 cup yogurt

    Treadmill- 20mins
    Bench Press- singles paused up to 275x1
    Seated rows- 5 sets of 10
    band pushdowns- 3 sets of 15
    note- thats it and it wouldn't great. My wrists, elbows, and shoulders didn't care for the bench presses. I just ain't in shape to do them yet. I'll get better hopefully.

  14. 12-27-06

    sleep- 10:00-5:00
    Diet and Cardio Journal - Diet and Fitness journal for Jeff Roark
    Note- I won't be logging my food and cardio in my log anymore. I am doing it all on the Fitday website. I think its going to be a very good tool for me in reaching my goals. I'll still log weight training sessions and other things here. I am taking the rest of the week off from all weight training. I am going to start a more abbreviated plan this coming week. Its going to be a 2 day per week WSB routine modified by IA. If things are going good I may add a 3rd workout in the form of upper back work only. I look forward to doing a 2 day per week as my joints haven't been the best this year and this will provide extra recovery so I can get back in better shape and health.

  15. Sleep: not very good, seemed like I was up and down all last night drinking water, pissing, turning from side to side. Just didn't rest to good.


    Pulldown abs- 45lbx3x10
    Floor Press- 45x2x10, 95x5, 135x5, 155x5, 185x5, 205x5, 225x5, 245x3, 265x1
    Tricep ext- 85x3x8
    Dumbell press- 55lbsx4x8
    Lateral raise- 15lbsx4x8
    Shoulder Horn- 15x3x8

    Diet hasn't been quite as good as I would have liked but I was visiting family and what they had to eat didn't match my goals very well. Tomorrow will be much better because I will be home and have the food I need on hand.

  16. nice journal, but wuz up with the sardines

  17. 01-04-07

    Sleep- 9:30-5:20
    Diet- - Diet and Fitness journal for Jeff Roark


    Pulldown abs- 50lbx3x10

    Full Squats- 45x3x10, 95x2x5, 135x5, 185x5, 225x5, 275x5, 315x5, 365x3

    SLDL- 135x8, 225x8

    Pullthroughs- 60x4x8

    Prone Rows- 95x8, 115x4x8

    Sled drag- 50ydsx4 trips with 120lb sandbag on sled.

    Note- My legs didn't feel exactly strong tonight. Felt like it was struggle coming out of the rack with 135lbs! I have to accept that the low carbs and calories will do this along with the cardio. I did 2 really hard interval cardio session Monday and Tuesday and my legs were a little sore from it this evening. When I get my SLDL and Pull-throughs up, along with the rows, my deadlift and squats should slowly get stronger. Slow and steady will be this journeys motto.

  18. 01-07-07

    sleep- ~10pm-8:30

    Pulldown abs- 60lbsx3x12

    CGBP(2 sec pause each rep)-45x3x10, 95x2x5, 135x2x5, 185x5, 225x5, 245x3

    Seated Row- 6x12-(no idea of the weight, my father and I went back and forth throwing plates on- it was just tough work)

    Tricep ext- 95x3x8

    Dumbell Press- 55lbsx3x10, 1x6

    lateral raise- 20x3x8

    band pull aparts- mini- band- 3x10
    Pretty pleased with the CGBPs. Yes, I am weak on them but they'll come back. All my joints felt great even with the pausing of the reps. This is a big, big plus for me. Things are on the way back up for me! Also my Dad has started training with me again so this is a big plus for me also. He is a dependable workout partner and works hard.

  19. 01-11-07

    sleep- 9:30-5:20
    -------------------------------------------------------------------------------------------------------- - Diet and Fitness journal for Jeff Roark
    Pulldown abs- 60x3x10
    Deadlifts- 135x5, 185x5, 225x5, 275x5, 315x5, 365x5, 405x3
    SSB Box Squat(10in box)- 265x8
    PullThroughs- 70lbx3x8
    Prone Rows- 45x2x15, 65x15, 95x5, 115x8, 165x3x8
    Sled drag- 50ydx4 trips- Heavy
    Good workout. I could have pulled the 405x5 but I decided to just go 3 reps. Next deadlift session I will go 5 reps then add 10-20lbs and repeat the 3 rep and 5 rep progression. I have to remind myself slow and steady. Everything else was good all the way around, especially my rows. Plus having a good partner is already helping. One last thing, this 2 day per week schedule is exactly what I have been needing. It is stoking the fire in me that had dwindled to a spark. I should have been doing this the past year instead of being busted up and crying myself to sleep at night about it. Anyway until next time!

  20. 01-14-07

    Pulldown Abs- 60x3x10

    Close Grip Incline Press- 45x3x10, 95x5, 115x5, 135x5, 155x5, 175x5, 195x5, 215x5, 225x3, 115x20
    Tricep Extensions- 95x3x8
    Seated rows- 60x2x15, 80x12, 100x4x12
    Dumbell Press- 65x2x8, 1x6, 1x4(1 minute rest between sets)
    Lateral raise- 20x4x8
    Band Pull Aparts- minis-3x12
    Note- Felt strong tonight. I really surprised myself on the close grip inclines, I really figured I would run out of steam in the 175-195lbs range. I think if I would of went straight to 225 instead of 215 I would have made the 5 reps I wanted. Everything else went great. The seated rows are going to be a great exercise for me. I feel it all in my upper back. Anyway felt great and had plenty of juice. This is what I am needing for sure.

  21. 01-18-07
    Pulldown Abs- 60x3x15
    Full Squat- 45x4x10, 95x2x5, 135x5, 185x5, 225x5, 275x5, 315x5, 365x5
    SLDL- 135x8, 245x8
    PullThroughs- 80x3x8
    Prone Rows- 145x3x8
    Sled Drags-(heavy) 150ydsx2(FWD/BWD)
    Note- Good workout although I didn't expect it going in. I worked extremely hard today at work and was basically nonstop, up and down ladders, carrying ladders and conduit, and just on my feet generally. When I got home I just wanted to crash. Wife had the meal ready shortly after I got home, ate, had a cup of black coffee and when my Dad got arrived we got down to business. I think I could have hit the 365 for 6-7 reps tonight but I opted for 5. I may stay at this weight for the next workout and see if I can manage 6-8 reps before bumping up to 385. I get good results with reps in the 6-8 range it seems. Everything else was what it was. The sled drags just about got me though. Till next time.

  22. 01-21-07
    Pulldown abs- 60x3x15
    CGBP(2-sec Pause)- 45x4x10, 95x2x5, 135x5, 185x5, 205x3, 225x1, 245x4
    Tricep Extension- 105x3x8
    Seated Row- 100lbx6x12
    Incline Dumbell Press- 40lbersx15,15,15,20
    Lateral raise- 20x4x8
    Rear Delts(band pull aparts)-3x12
    Note: Didn't feel really good on the CGBP today. My shoulders felt like they were grinding a bit and I had a little ache in both biceps coming out off the chest after the pauses. I noticed it at 185lbs and decided to decrease my reps on the 205 and 225 sets. Didn't make my 5 rep goal, I failed at the half way point on the 5th rep. Everything else was pretty decent. I really like the seated rows and so does my Dad. I feel these better in my upper back better than any other exercise I have done for the upper back. I like these much better than prone rows and think I'll just stay with these. I went light on the dumbell presses and went for more reps since my shoulder was grinding some. Got in 4 quick high reps sets for a nice pump. Well thats it, until next time.

  23. 1-24-07
    Pulldown abs- 70x3x10
    Deadlifts- 135x2x5, 185x5, 225x5, 275x5, 315x5, 365x5, 405x5*
    SSB Box Squat-(10in box) 155x8, 205x8, 245x8, 265x8
    45 degree hyper- 45lbx3x8
    Seated Rows- 50x2x12, 100x4x8
    Sled Drags- 2 heavy trips
    I ate a ton today and alot of carbs in a sort of a refeed day. It didn't help my strength much. Last time I deadlifted I thought I would be good for atleast 6 or maybe even more tonight but this wasn't the case. I only got 4 repetitions in a row and had to stand up grab a breath and reset to pull a sparkle filled 5th rep. Disappointed a bit but I know my strength is going to take a plunge or just maintain while I am dropping weight and fat. Anyway I just hope I can hang onto just a little strength for my first powerlifting Push/Pull competition since I was in the Marine Corps back in 1995. It is what it was.

  24. 01-28-07

    Incline Situps- 3x25
    Overhead Press- 95x8, 115x8, 135x4x6
    Seated Rows- 50x2x12, 100x4x10
    Tricep Extensions- 65x8, 85x8, 105x3x8
    Barbell curls- 85x3x8
    wrist curls(PDA PEG2)- 4x15

    Notes: Started off with a plan to do inclines but my Dad said they were hurting his shoulder pretty bad so we decided to try Military Presses. He stayed light with only 65lbs doing sets of 12 while I did 135lbs. It was fast paced and I definately felt this since I haven't done any overhead work in several weeks. We decided not to do the dumbell work since his shoulder was aching and it was around 15 degrees in the barn and snow was blowing in on us. Everything else went pretty darn good and I had a nice pumped worked feeling when I was done. I think we will alternate flat bench work with military presses and use the dumbells for incline work from here on out.

  25. 02-01-07

    Incline Situps- +mini band-3x10
    SSB Squats(Full)- 215x8x5
    Bench Press- 175x8x6
    Pendlay Rows- 95x8x6
    cardio- HIIT- 25 min

    Fun workout and the pace was fast. I like the way this felt, its that familiar feeling of hard but you know it will be easier next time around and by the 3 week you will be adapted good and punching some nice weights.

    I have decided to change my workout. This isn't exactly a CCR problem. This is a result of looking back over old log books I have here at home. I found a log where I used the Korte 3x3 and I really done good on the first phase of the routine. I have decided to mix it with a Pendlay style 5x5 for a starting point. The lighter intensity for the first 4 weeks will work good for me cutting weight because it won't take tons of energy to push the weights. Next month it will be higher intensity because I will be competing on the 31st of March. After this I will return to the volume phase and weights and really work this and learn about myself again.

  26. 02-04-07 - Diet and Fitness journal for Jeff Roark

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

    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.

  27. 02-06-07

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

    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.

  28. 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

  29. 02-08-07

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

    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!

  30. 02-11-07


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

    cardio- steady run- 30 minutes


    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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