Styles Develops

Lower at 5 Seasons

Scott Styles — Thu, 24 Jul 2008 19:32:17 GMT

Today's session was a good one. Although I did not get enough sleep last night, the rest earlier this week served me well. I did:

Front Squats: 5 x 45, 65, 95; 4 x 115, 115; 3 x 115, 115
Deadlifts: 5 x 135, 185, 205, 205
High Step Ups: 5/5 x BW, 15, 25, 25
Side Bends: 8/8 x 45, 65, 65
45 Degree Back Extensions: 8 x BW, 25lbs
Foam Roller and Stretching

The front squats and deadlifts are as heavy as I've done at this gym.

I gained more insight into the pain that caused me to take it easy earlier this week. I think it is actually my left obliques being irritated by the high step ups. I am going to slow them down, drop the weight, and focus on strict form. Previously I was exploding into the movement. I will also do side bends more frequently to bring up what must be a weak area.

Upper at 5 Seasons

Scott Styles — Tue, 22 Jul 2008 18:51:49 GMT

This morning I was well rested, but resisted the temptation to lift full bore. Better to follow my plan and over-recover than to burn out. I did:

Overhead Dumbbell Press: 5 x 30, 30, 30, 30
Pulldowns (new machine): 8 x 50, 50, 50, 50
Seated Rows: 5 x 70, 70, 70, 70
Dumbbell Incline Press: 5 x 30, 30, 30, 30
Dumbbell Snatch: 5/5 x 20
Bird Dog: 8/8 x BW, BW
Foam roller and stretching

It was all quite easy. The new pulldown machine is much better. Dumbell snatches did not feel good on my right shoulder, so I kept them to one set. I looked around for other equipment to play with, but nothing struck my fancy. I will try renegade rows with the dumbbells in the near future.

Lower at 5 Seasons

Scott Styles — Mon, 21 Jul 2008 18:22:41 GMT

Today was scheduled as a down workout. Good thing, because I had a difficult time falling asleep and am extremely tired. The session went like this:

Warm Up - 5 Minutes on Elliptical
Front Squats - 5 x 45, 65, 65, 65, 65
Deadlifts - 5 x 135, 135, 135, 135
Get Up Sit Ups - 8/8 x 20, 20
Seated Calf Raises - 10 x 45, 45
Ab Board - 10, 10
Bird Digs - 8/8 x BW, BW
Single Leg Bridges - 5/5 x BW, BW
Windmills - 5/5 x 5lbs, 5lbs
Assorted stretching

My body feels beat up. I need to sleep better and plan on doing less in my days.

Free Day at Home

Scott Styles — Sat, 19 Jul 2008 18:22:36 GMT

Today's session was a good one. I pushed it into the early evening, since lunch was stuffed pizza and cake. After a nap, I felt strong. I did the following:

Grippers: 8/8 x T; 5/5 x #1; 3/3 x BBSA, BBSA, BBSA
One Arm Kettlebell Swings: 5/5 x 12k, 16k, 20k, 24k
Kettlebell Snatches: 5/5 x 16k, 20k, 24k; 3/3 x 28k; 1/1 x 32k; 1 / Miss x 36k (PR)
Kettlebell Cleans: 3/3 x 36k
Kettlebell Overhead Walks: 50ft/50ft x 24k, 24k
Renegade Rows: 5/5 x 20k, 20k
Singles with 30lb blob

I am extremely please with the demystification of my 36k kettlebell. This is the first time I've ever gotten 80lbs overhead with one arm. I did it righty and almost had it lefty. Now that I know I have, it is only a matter of time before I always can. Even better, at 162, I am only a few lbs away from the kettlebell being half my weight.

The stability work with overhead walks and renegade rows is very good for me. There is a muscle in my left lower / mid back that is feeling overworked right now. I think it is a compensation from my tendency to not fire the right hip properly. I have been focusing on contracting my abs at the bottom of forceful movements, but it is not a substitute for stability work like this.

Block weight work was weak today, earlier exercises did me in. I handled the heat surprisingly well.

Upper at 5 Seasons

Scott Styles — Mon, 21 Jul 2008 18:18:40 GMT

Forget to post this one on Friday, updating it now:

I am very tired today. The week has caught up with me.

Overhead Press - 5 x 45, 65, 4 x 95, 3 x 95, 95, 95
Seated Row - 5 x 70, 90, 110, 110, 110
Pulldown - 5 x 8, 9, 10, 10, 10
Incline Dumbbell Press - 5 x 35, 45
Dumbell Row - 5/5 x 45, 55
Ab Board - 10 x BW, BW
Stretch and Foam Roller

I am going to switch up my pulling exercises on Tuesday. There is a plate loaded pulldown I'd like to try. I may also work dumbell snatches in. The incline dumbbell presses were tweaking my shoulder a little this morning, so I took it easy on them.

Despite feeling leaner, body weight is holding steady at 162.

Lower at 5 Seasons

Scott Styles — Thu, 17 Jul 2008 19:37:16 GMT

This morning I was tired, arrived at the gym a little late, and the power racks were both occupied. The people using them were squatting, which I was happy and surprised to see. It did mess with me a bit, since I had to clean the barbell for my front squats.

Warm Up - Elliptical 5 Minutes
Front Squat - 5 x 45, 65, 95; 3 x 115, 115, 115
Deadlift - 5 x 135, 185, 185, 185
High Step Up - 5/5 x BW, 20, 25, 25lbs
Barbell Side Bend - 8/8 x 45, 65, 65
Stretch for 15 minutes

Given my low energy level and the caloric deficit I've been running most of the week, the session went fairly well. I am ready for some extra rest.

Upper at 5 Seasons

Scott Styles — Tue, 15 Jul 2008 19:29:29 GMT

This morning I felt tired, due to staying up too late last night. Someone needs to lift the weights though. I did:

Warm Up - 5 minutes on elliptical
Overhead Press - 5 x 45, 65, 85; 4 x 95; 3 x 95; 2 x 95
Seated Row - 5 x 90, 110, 110, 110
Pulldown - 5 x 8, 9, 10, 10
Incline Dumbell Press - 5 x 35, 45, 50, 50
Turkish Get Ups - 3/3 x 35lbs

I might have done another work set on the pulldowns and dumbell presses, but I cannot remember for sure. I threw a push press on to the end of the last two sets of overhead presses. After lifting, I stretched and used the foam roller for about 15 minutes.

I manged to avoid the left over chips and cookies at work today. Since they bring in lunch three times a week, I am growing accustomed to constant availability of free food. It makes ignoring the junk easier.

Lower at 5 Seasons

Scott Styles — Mon, 14 Jul 2008 18:40:09 GMT

Today I was rested and did the following:

Warm Up - Elliptical for 5 Minutes
Front Squat - 5 x BW, 45lbs, 65, 95; 3 x 115, 115, 115
Deadlift - 5 x 135lbs, 185, 195, 185
High Step Ups - 5/5 x BW, 15lbs, 20, 20
Ab Board at 2 - 10 x BW; 8 x 2.5lbs
Stretch and Foam Roller

I still have a hard time with deadlifting in early morning, especially without bumper plates. That, coupled with the tear in my hand from the snatch test, held me back a bit. Everything else went fairly well.

I was very busy at work and ate very clean as a result.

Free Day at Home

Scott Styles — Sat, 12 Jul 2008 09:52:41 GMT

Today I had the opportunity to lift in my garage gym, during a storm. Adding heat and high humidity to the session definitely took something out of me. I did light kettlebell swings, presses, and snatches to warm up, along with a few triples on my grippers. Then I went for a 10 minute snatch test on my 24k kettlebell. I only got 74, which is 8 short of my PR. Once I recovered, I did a little work with the block weights.

I am still feeling out how these garage sessions should work. I need to take advantage of my opportunity to train explosively, use the instability introduced by kettlebells, and stress my grip.

Body weight is holding steady at 162, possibly a little under.

Upper at 5 Seasons

Scott Styles — Fri, 11 Jul 2008 18:39:41 GMT

Today I did overhead press, seated rows, pulldowns, and incline dumbell press. After lifting I stretched and spent a few minutes trying to play basketball. I am humorously bad at it.

Tomorrow I plan to train grip and use my kettlebells. Whether I follow through remains to be seen.

Lower at 5 Seasons

Scott Styles — Thu, 10 Jul 2008 21:08:41 GMT

Today I did deadlifts, front squats, 45 degree back extensions, get up sit ups, side bends, and the ab board. Due to lack of sleep, I went with triples on the deadlifts and front squats. My workout was lower intensity than usual. I also spent extra time using the foam roller and stretching.

I expect lack of sleep to be a problem tomorrow as well. I am still learning to go to bed.

Upper at 5 Seasons

Scott Styles — Tue, 08 Jul 2008 19:17:34 GMT

I was rushed this morning, due to a failure to set my alarm. I still arrived at the gym on time, but my weights were down. During the workout I did overhead presses, seated rows, pulldowns, incline dumbbell presses, and Turkish getups. After I stretched, but skipped the foam roller.

I managed to avoid the leftover meeting cookies, chips, and sandwiches at work today. The leftover salad I did have was excellent. Proper management of free food really is going to make or break my cutting program. My energy levels at work have begun to stabilize. I think I may be able to focus on eating strictly by next week.

Lower at 5 Seasons

Scott Styles — Mon, 07 Jul 2008 19:31:29 GMT

Today I did deadlifts, front squats, high step ups, 45 degree back extensions, get up sit ups, and the ab board. Afterwards I stretched and used the foam roller. I am working pretty hard now.

My nutrition is on and off. Some days I eat very well, others I eat out multiple times. Sunday I weighed in at 162, which is the lowest I've been at since returning to work. I am building healthy patterns and managed to avoid the donuts that were brought in today.

Upper at Home

Scott Styles — Fri, 04 Jul 2008 17:34:44 GMT

Today I had the opportunity to lift in my home gym. I did kettlebell snatches, presses, and renegade rows. All exercises were done with moderate intensity. Following the kettlebells I did some braced bending isos, rolling handle lifts, and lost a hard fought battle with a phone book. I have not trained grip since the contest two weeks ago. It shows.

Originally I planned to bike to the gym for yoga today, but I am exhausted. I slept 9 hours last night and fell asleep for another hour after my workout. The stress of two weekend trips coupled with starting a new job has finally caught up with me. Given the opportunity to relax, my body is finally letting me know how tired it is. I hope to be fully recuperated by Monday.

Lower at 5 Seasons

Scott Styles — Thu, 03 Jul 2008 17:20:29 GMT

Today I did deadlifts, front squats, high step ups, side bends, incline sit ups, and 45 degree hyper extensions. The first 3 exercises were done with higher intensity. The last 3 were done with moderate intensity. Following the weights I stretched and used the foam roller.

Tomorrow I have no work. I'll either bike to the gym for yoga and weights, or I'll lift at home. It depends when I wake up and how my energy levels are. The past two weeks have been extremely draining. I am very ready for the long weekend.

Upper at 5 Seasons

Scott Styles — Tue, 01 Jul 2008 18:41:38 GMT

This morning I did overhead press, machine rolls, pulldowns, incline dumbbell press, Turkish get ups, and one arm dumbbell rows. All exercises were done with moderate weight and relatively short rest periods. After lifting I spent 15 minutes doing mobility work. I really enjoy that the club makes foam rollers available.

Today I finally ate the lunch I brought on my first day of work. I also skipped the large basket of desserts from Corner Bakery. After all these years eating healthy, I still find it very hard to pass up free food.

Lower at 5 Seasons

Scott Styles — Mon, 30 Jun 2008 19:08:54 GMT

Today I did deadlifts with a band for form, front squats, high step ups, and get up sit ups. My schedule was limited due to a late arrival at the gym, so I dropped the 45 degree back extensions. I also stretched and used the foam roller for 15 minutes. The foam roller made my upper back feel great.

I am still working on my nutrition with the new job. Eating out twice a day while in Chicago did not help.

General Activity

Scott Styles — Sat, 28 Jun 2008 20:35:50 GMT

Friday I spent the day walking around Shedd Aquarium, Navy Pier, and downtown Chicago. In the evening I went swimming. Today I spent the day walking around the Nature Museum and the Field Museum. My weekend vacation was a lot of fun, but I did not have time to lift weights.

I will resume a normal lifting schedule Monday.

Lower at 5 Seasons

Scott Styles — Thu, 26 Jun 2008 21:00:22 GMT

Today I did Romanian deadlifts, front squats, 45 degree back extensions, high step ups, and sit ups on the ab board. After lifting I spent 15 minutes stretching and doing mobility work. I found the yoga room, complete with foam rollers and stretching straps.

I have tomorrow off and will be lifting at home. Thus my first week on the new job is complete. Overall I'd say it has gone very well. My goal was to become billable by the end of the week. I broached that territory today. Next week my goal is to not only complete a significant percentage of billable work, but to also generate billable hours for others. We'll see how that goes.

The impact on my training has been interesting. I need to get up at 5:30 (an hour early) to have enough time at the gym. When the time saved with early traffic, breakfast on the go, and a fast shower is accounted for, I actually get my workout for free. My intensity is a little low, but the risk of missing sessions is minimal.

On the other hand, my food has become challenging. The pattern I fell into is:

5:45 - Yogurt
7:45 - Peanut Butter Sandwich
8:00 - Protein Shake
10:00 - Small snack (Bar / Crackers)
12:00 - Delivered Lunch from somewhere
3:00 - Grapes
5:00 - Protein shake
7:00 - Cereal, Baby Carrots

Vegetables have fallen out of the picture. I ate out every day. Between sleep deprivation and new stressors, I had zero desire to eat the lame lunch I packed. Realistically, running a caloric deficit probably would have been a bad idea this week anyway. Fortunately, it has been easy to fit the protein shakes in. I find myself valuing them, which is a great sign for long term compliance.

Next week I am going to focus on the following nutritional goals:

1. Replace my small morning snack with carrots
2. Replace my dinner of cereal with whole grain pasta and some frozen vegetables

My schedule outside of work will be lighter moving forward as well. We adopted out 3 of the 4 foster cats over the course of two evenings this week, had to meet with a contractor one morning, and my wife had to work until midnight last night. Topping it all off, I came home on Sunday exhausted from the grip contest.

Writing it all out, improving my nutrition next week should be easy...

Upper at 5 Seasons

Scott Styles — Tue, 24 Jun 2008 18:37:53 GMT

This morning I did the seated low row, overhead barbell press, incline dumbbell press, pulldowns, ab board, and some stretching. The weights and intensity were moderate. We didn't leave for the gym until 6am, but I had plenty of time to get my workout in. That means my waking time can bump to 5:30. Awesome!

The new job is going great, but I am real tired. Tomorrow I get to sleep in and am looking forward to it.