Two Years Removed...

[timtimtimmah19]

So, after a week up at girlfriend's helping out while her wisdom teeth were coming out:

7/30
Weight: 179.5
Calorie/Carb Intake: High

Lower Lift:
Front Squat: 135x3 155x3 175x3 185x3 195x3 205x3 215x3
RDL: 185x5 205x5 215x5 225x5 235x5
DB Lunges: 55x6 60x6 65x6 70x6
Back Extension: 45x8 45x8 45x8 (have started holding farther from body to increase lever arm)
Calf Raise: 135x8 185x8 235x8

Shoulder Pre-Hab:
Cuban Press: 45x8 45x8 45x8
L-Raise: 8x12
45 degree: 5x8 5x8 5x8
Low Band Ext Rot: 10 10

Core Work
Pallof Press: 30x8 30x8 30x8
Pikes: 15 20 20
Bridge/Resisted 1L Mountain Climber Rotation 10/10: 1:30 1:30 1:30
Reverse Leg Raise: 15 20 20

All in all, the damage done wasn't awful. I was moderately careful about what I ate, the major problem is there isn't a lot of meat and more carbs than I would find ideal. I was stronger during this workout than the previous one however, which is a good/suprising thing. I have moved to training twice a day (morning weights, afternoon other) to have shorter sessions to keep intensity up and really take in carbs during the times they will have the best effect (breakfast, 2x post workout). I'm going to monitor energy levels to check for over training though.

[timtimtimmah19]

7/31
Weight: 180.2...
Calorie/Carb Intake: Moderate (100/235/240)
Ran out of fish oil O_O, which just means I'll have to find 10g more of healthy fatty acids in foods, no biggie.

Upper Body Lift (morning)
Incline DB Bench: 60x5 65x5 70x5 75x5 80x5
Pullups: 5 5 4.5 (didn't touch chest on last) 5 5
DB Row: 75x6 (felt heavy) 75x6 (at this point I was fed up with it 'feeling heavy' so I pumped up the volume and gritted teeth) 80x6 85x6
X-Row: 15x8 20x8 20x8
One Arm Tricep Pressdown: 25x8 30x8 30x8
Stretch

Sprints (evening)
8 short steep hill sprints (~50 yards)
2 long hill sprints (~100 yards)
5 40's
Agility Work
Stretch

I'm planning on keeping up this morning/evening split for a couple reasons. For one thing it allows me to keep sessions shorter so I can keep intensity up. I'm also able to use three carb meals perfectly now (breakfast, PWO 1, PWO 2). Since I have the free time to do this between job and studying on two most intense days, I figure why not go for it. I'm definitely watching myself for any overtraining symptoms though, as I said before.

I'm a little worried about weight, I was expecting to come back around 180 but am really hoping for a drastic loss this first week back into things. We'll see how it goes. Realistically, I only need to be a comfortable 175 to make weight, which is by no means absurd.

Tomorrow is a plyometric/footwork/intense foam roll and stretch day.

[timtimtimmah19]

8/9
Morning Weight: 176.4
Caloric/Carb Intake: High (100/285/240)

Power Clean: 115x3 135x3 145x3 155x3 165x3 175x3
Front Squat: 135x3 155x3 175x3 185x3 195x3 205x3
RDL: 185x5 205x5 225x5 225x5 225x5
Lunges: 135x6 135x6 135x6 135x6
GB: 135x8 145x8 155x8

[timtimtimmah19]

8/9
Afternoon
Cuban Press: 45x8 45x8 45x8
L-Raise: 8x8
45 degree: 5x8 5x8
Low Band Extension: 8 8

Pallof Press 30x8 30x8 30x8
Pikes: 20 20 20
Reverse LR: 20 20 20
Slams: 10 10 10
Plank Band Knee Ins: 2 per 2 per 2 per