Christmas' sympathy log

[Peter Koval]

So the other day I was sneaking peaks through Chris's log while at work and I started thinking about how much I miss all the guys and the rit gym (my home away from home). I've actually been a pretty sad sack lately in regards to my working out and physical appearance. Everything else in my life is going great, I have a beautiful amazing wife and now a precious little new born baby girl. I'm leaps and bounds ahead of all my peers in the realm of work and I'm doing great. So while both of those elements in my life are doing great my gym time is doing the exact opposite.

So almost exactly a year ago today I weighed 235, my neck was 18 inches and my waist was 36 inches and according to the Army I was 15% body fat. In march of 2013 I maxed out my push ups and sit-ups on the apft(army physical fitness test) with 80 push ups in exactly a minute, and 85 sit ups in two. For my age you have 2 minutes for both and to max out I need 77 push ups and 80 sit ups. For the 2 mile run I ran 14:18 which is really good for my size. I was up to benching 385 clean and was hoping soon that I would finally hit my elusive 405, I had hit a pr on squat of 545 and 605 on my dead lift. Then this week last year I competed in the "best scout competition" which was a week long physically draining and technical competition that our unit held. Had the award ceremony April 19th and my commander put out that we were going to have a powerlifting meet in a month. Me being the stupid idiot that I was went to the gym the very next day to work out cause I was excited about this next competition. I started out squatting and originally planned on not going over 405 but I was feeling really good so I kept going up and I lifted a lot quicker and a lot higher volume then I normally do when approaching my 1 rep. I got to 495 and got down just below parallel and as I started to come up all the blood rushed from my head to my feet and I started to pass out. I dumped the weight but in the process threw out my back pretty bad. I took the apft again 2 days ago on Wednesday. I scored 67 push ups, 63 sit-ups and ran the two mile in 15:52. I weighed in at 221 with a 16.5 neck and a 39.5 waist coming in at 24% body fat which is the maximum allowable for my age and height. Had I been half an inch more on my waist or half aninch less on my neck I would have been25% body fat and I would have been in some deep doo-doo to say the least.

I have a great opportunity in that my unit will be gone training for the next month and a half so my job will be a whole lot less stressful and I would get to work out like a fiend then at the end of June I will be going to Georgia for two months for school and I will again be away from the and will be able to work out like a fiend. I haven't quite made any specific goals for myself just some dreams for wherei would like to be. I'll be doing a lot of two a days consisting of lifting in the morning and cardio in the afternoon. So to make myself feel better and keep honest with myself I wanted to start up a new log. Will post in a bit my start going shopping with the fam!

[Peter Koval]

So here are my first couple of work outs to prime my body for next week.

4/17/14

B.squat
135x10
155x10
185x10
205x10
225x10

Leg ext
140x20
155x10
170x10
185x10
200x6
185x9
170x11
155x15

Leg curl
90x3x10

4/18/14

Bench
135x20
155x20
185x15
205x8
225x6
245x4
245x5
245x6
245x4

Alt curl
35x4x10/10

Dips
BWx3x10

Pec flies
30x10/10
35x10/10
40x10/10

Iso incline
45x10/10
55x10/10
70x10/10

4/19/14

GM
45x10
95x10
115x10
135x10
155x10
185x10
205x10

Leg ext
140x15
155x15
170x15
185x10

D.lift
135x10
185x10
235x10
285x10

Ok so these past three day were nice each work out was about an hour long and my body felt good. Tomorrow (Easter) is my rest day. Then Monday will be leg day, Tuesday will be chest, Wednesday will be deadlifts or gms or both, Thursday will be arms, Friday will be shoulders and back. Once my unit is gone ill get to do my two a days. But as for next week I plan on doing some long slow work outs so I can get quite a bit of volume in. The weights I did this week felt heavy to hold but were really easy to move once I actually started lifting the weights slim pretty sure ill jump up pretty quick I just need to take things slow to play it safe.

[Sereni]

I will cherish today as the day I can outbench Peter.  I will enjoy it for the ~3 days that it lasts.  Good to be able to read some LTUB again buddy.

[Peter Koval]

Sereni I had a feeling you might say somehin along those line, if you could please meet me by office located at the first decline bench we will hash this out :-)

This morning I did legs and it felt pretty decent, got a little side tracked cause a guy from basic just got stationed here and I ran into him I'm the gym an then I ran into a guy who graduated from rit in 08.

4/21/14

Leg curl
80x10
95x10
110x10
125x5
110x10
95x10
80x10

Squat

135x10
155x10
185x10
205x10
225x10

245x10
275x10

Leg ext
140x15
155x10
170x10
185x10
200x8
185x10
170x10
155x10

Leg press
220x20
280x20
320x10
360x10
400x10
440x10

Thinks I wish this gym had would be a good leg press machine and hack squat machine. One of the other gyms has one of each but they closed down awhile back and were suppose to reopen but haven't. All the weight felt nice this morning and nothing hurts but my glutes are a little pooped

[Sereni]

That's not fair, my gym doesn't even have a decline!

[chris]

I'm looking forward to reading your log Peter.  It sounds like you had gotten in pretty great shape last yet -- it will be exciting to see how far you're going to be able to take it this year once you really start getting back into it.

Congrats on the wifey and the baby!

[Peter Koval]

Chris nothing makes me happier then to hear that something I did, makes you excited. I just cried out of joy and it was joyous.

 

4/22/14

 

Bench

135x20

185x10

225x10

275x5x2

255x6

225x7

205x8

185x9

 

Dips

BWx3x10

 

Pec Flies

35x3x10/10

 

Iso Bench

45x10/10

70x10/10

90x10/10

 

Iso decline

45x10/10

90x10/10

115x10/10

135x10/10

 

Petey-Bell Press

65x10/10

75x10/10

85x8x8

 

So the weight felt good on bench until I hit 275. It felt like I was holding 365 at the top but the range of motion from chest to about an inch from lock out felt like I was moving 225.

 

This morning I had to go to the medical center for one of my soldiers and parking is so bad you have to park hella far away at the bottom of this hill. Well there are these really steep steps probably about 200 all together that are virtually straight up to walk and my legs were so beat from yesterday that it took me forever to climb up them and then when I was leaving i was crying cause they were equally sore going down them. Good times

[Peter Christmas]

4/23/14

 

GM

135x10

155x10

185x10

205x10

225x10

245x10

275x10

 

Tri Push Down

57.5x20

65x20

72.5x20

80x15

87.5x10

 

D Lift

135x20

155x20

185x20

205x20

225x20

 

Didn't work out on the 24th because I had 24 hour duty

 

4/25/14

 

Ran a mile to the gym

 

Alt curls

40x10/10

45x10/10

50x10/10

55x10/10

 

Tri Push Down

80x20x3

65x20x3

 

Hammer Curls

30x10/10

35x10/10

40x10

 

Ab machine

BWx3x30

 

Standing Shoulder Press

Barx3x20

 

Run 3 miles back

...............................................

 

Just now

 

1. Tire flips

10x4

 

1. Box Jumps

20x4

 

2. F.squat

Barx20,18,16,14,12,10,8,6,4,2

 

2. Flutter Kicks 4-count

50,45,,40,35,30,25,20,15,10,5

 

 

 

[chris]

I like the 20 rep sets mr. christmas ;-)

[Peter Christmas]

Nothing at all happened this past week work out wise. The previous weekend I came down with strep and was really sick all week, the one pro was I didn't go to work all but a couple of hours on Friday and was done. Now I have a 24 hour guard duty so I won't be doing anything til tomorrow if I'm not to tired by the time I get off at 930 in the morning tomorrow.... And Chris maybe this week I'll up the rep count depending on how I feel :-)

[Peter Christmas]

5/6/14

 

Banded Bench

95x20

115x10

135x10

155x6

185x3x4

185x6

 

Alt Curls

35x10/10

40x10/10x4

 

Dips

BWx10

45x10

45x8

 

Pec Flies

65x20

80x15

95x10

 

Iso S.Press

45x10/10

55x10/10

70x8/8

80x5/5

 

S.Raise

10x10/10

15x10/10

20x8/8

 

F.Raise

10x10/10

15x10/10

20x5/5

 

Petey Bell Press

50x10/10

60x10/10

70x10/10

80x8/8

90x5/5

 

Incline Press

95x10

115x10

135x8

155x5

185xOpted Against

 

Today felt awesome. Felt really good both mentally and physically. I felt really good I think because 3 different people came up to talk to me while I was doing banded bench. The first clearly just hitting on me and admirring watching me lift. The second was quite interested in the bands and the purpose and how they felt. He tried it and loved it which was awesome. The third guy was an older guy who kinda reminded me of a shorter version of Jason (for those of you who have had the pleasure of meeting him at RIT he's a big black guy whos uselly very energetic and charismatic and just an overall fun guy to chat with), he started of talking to me obviously cause he didn't really see any value in the bands. His opening comment was "Whats the point of using those things, if you want to lift more weight why don't you just put more weight on the bar? My crossfit buddys all use them but they are all tiny". We chatted for about 10 minutes and I blabbed on and on and then convinced him to give it a try. He told me his max was around 315 so I put on just a plate on each side. At that weight and that ability he should be able to do 10 reps give or take a little. He hopped under and started, lifted the bar off the rack and with a gasp said "wooaah", took him a second to stabalize the weight and get comfortable then began did 5 pretty easy and then was able to struggle through 2 more. Finsihed and now is majorily in love and I think I have a follower in the gym because he couldn't stop talking to me for the next 30 minutes. Feeling pretty good!

[Sereni]

I wish I could hit on you while you were lifting...

[Peter Christmas]

5/6/14 afternoon
4 mile run @ 32:43

Sit ups
30x5

Pull ups
5x5

F.squat
95x10
115x10
135x5
155x5

Leg raises
30x3

5/7/14

3mile run @ ?

squat to bench
135x10
185x10
225x10
275x5
245x5x2
225x5x2

Leg curl
110x10x3
110x8
95x10x3
95x7
80x15x2
80x10x2

Ab pull down
50x50
57.5x50
65x30
72.5x20

Leg ext
185x10x3
170x10x2
170x8
155x10x3
140x15x2
140x10

sereni just fly out to hawaii and u can hit on me all day every day and tell everyone how my milkshake brings all the.........

[Peter Christmas]

5/8/14 morning

 

Decline

135x10

185x10

225x10

275x8

315x3

295x3

295x3

275x5

275x5

 

Tri Push Down

50X20

57.5x20

65x20

72.5x10

80x10

87.5x10

95x5

 

Alt Curls

40x10/10

45x10/10

50x10/10

55x8/8

60x5/5

60x5/5

 

EZ Curl

50x10

60x10

70x8

 

Hammer Curl

25x10/10

30x10/10

35x10/10

 

Lat P.D.

50x10

80x10

110x10

140x10

155x10

170x10

 

Standing Mil. Press

45x10

65x10

95x10

115x8

135x5

[Peter Christmas]

5/8/14 Afternoon

 

Sit ups

80

70

60

 

Con Curl

50x10/10

60x10/10

70x8/8

80x4/4

80x4/4

 

Floor Sweeps

135x15x3

 

Alt Curl

40x10/10x3

 

GM

135x10

185x10

225x10

275x8

315x3

335xOpted Against 

[Nicholas Battista]

what's a floor sweep, boo?

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[Peter Christmas]

Its my own modified version but essentially you hop on a bench throw some weight on, unrack the weight and hold it out above you then extend your legs out and raise your legs vertical and i like to touch my lower quad just above the knee to the bar. The entire time your balancing yourself on the bench and stabilizing the weight engaging your entire core through the whole movement. I try to keep it slow and controlled the entire time as well.

[Sereni]

Oh Peter... Who are you??

[Peter Christmas]

5/12/14

 

Banded bench

95x10

115x10

135x10

155x8

185x6

205x4

225x1.5

225x2

185x3

185x6

185x5

135x10

135x10

135x8

 

Alt Curls

40x10/10x7

 

Dips

BWx10x3

 

Tri Push Down

65x20

72.5x20

80x15

87.5x10

95x8

 

Iso Delcine

70x10/10

115x10/10

140x10/10

 

Lat Row

80x10

110x10

140x10

170x10

 

Lat P.Down

110x10

125x10

140x10

155x10

170x10

 

[Peter Christmas]

5/13/14

Squat
135x10
185x10
225x10
275x5
315x5
335x4
315x5x2

Leg curl
125x10x2
125x8x2
110x10x3
110x8
95x10x4

Ab machine
Bwx30x3

Leg ext
185x10
215x10
230x8x4
215x10x2
200x15

Calf raise
80x20
110x20
140x20
170x10
155x10
140x20

Sit ups
100
85
60

[Peter Christmas]

5/14/14 morning

Standing mil press
95x10
115x10
135x5

Ab crunch machine
Bwx40x3

Incline press
135x10
155x10
185x5x3

Tri push down
87.5x10x5

Ab rower
Bwx20x3

Lat p.d
140x10
170x10
185x10
200x10
215x7

One arm petey bell press
40x10/10
50x10/10
60x8/8

ISO shoulder press
45x10/10
70x10/10
90x10/10

UTSBT
45x10
70x10
90x10
115x8

[Peter Christmas]

5/15/14 morning

4 mile ruck/BW+70/ 55min

Afternoon

Bench
135x10
185x10
225x15
225x11
225x8

Ss
50x10/10
60x10/10
70x6/6

Ab machine
Bwx25x2

Tri push down
65x20
72.5x15
80x10
87.5x10

Pec flies
85x20
85x15
85x10
85x10

Rev standing s.press
45x20
65x15
95x10

Ab crunch machine
Bw+10x30
Bw+20x20
Bw+30x10

ISO incline press
25x10/10
45x10/10
70x10/10
90x5/5
100x4/4
115x2/2
100x4/4
90x5/5
80x5/5

ISO lat.back
45x15/15
70x8/8x2

[Peter Christmas]

5/16/14

D.lift

135x10
185x10
225x10
275x5
315x5

Ss
40x15/15/x3

Leg press Mech
400x10x3

Seated calf Mech
80x30
140x20
185x15
215x8
185x15/15

Leg ext
230x8x5

Tri push down
80x20
80x15
80x10

Gm
45x10
135x10
185x10
225x5

Run
1 mile @ 10 min

Row

1000m @ 4m30s

[Peter Christmas]

5/16/14 afternoon

Con curls
40x10/10
50x10/10
60x10/10
70x7/7
80x4/4
70x7/7
60x8/8

Tri push down
95x15
95x10
95x8
95x8

Ab crunch mech
Bw+0x40
Bw+10x30
Bw+20x20
Bw+30x10
Bw+20x20
Bw+10x30
Bw+0x40

Preacher curl
20x10/10
25x10/10
30x5/5

Kickbacks
40x10/10
45x10/10
50x10/10
55x8/8

Alt curls
40x10/10
45x5/5

Tri push downs version 2
95x10
95x8
95x8
95x6

Skull crushers
60x10
70x10
80x10
90x8

1 mile @ 10min

[chris]

On Thursday, May 8, 2014 4:48:49 PM UTC-4, Peter Christmas wrote:

5/8/14 morning

 

Decline

mmm decline bench......someone is definitely getting serious about it ;-)

 

[Peter Christmas]

5/19/14

Decline
135x10
185x10

CG banded bench
95x10
135x12
155x10
185x5
135x10
135x12
135x8

Alt curls
40x10/10x2
45x10/10x4

Lat pd
140x15
170x10
185x5

Pec flies
25x20/20
30x10/10x2

O.h. Tri ext
60x10
65x10
70x10

ISO s.press
115x2/2
90x8/8
90x6/6
90x3/3

ISO incline
90x5/5
90x4/4
70x7/7

[Peter Christmas]

5/19/14 afternoon

Leg ext
245x8x2
245x6
230x8x4
215x10x2

Ab pull down
57.5x50

Leg curl
140x8x2
140x6
125x8x2

Squat
45x20
95x20
135x20
185x15

Leg press
3Px10/10
6Px6/6
6Px5/5
5Px10/10
5Px8/8
4Px13/13

1 mile @ 10 min

D.lift
145x20
195x15
245x10
295x5
245x10

[Peter Christmas]

5/21/14 morning

30:60sx20

Alt curls
30x10/10
35x10/10
40x10/10
45x10/10
50x8/8
55x6/6
50x7/7
45x10/10
40x10/10

Tri ext version 2
65x30
72.5x20
80x15
87.5x10
95x10x2

Hammer curl
30x10/10
35x10/10
40x10/10
45x8/8

Afternoon

Squat
135x10
185x10
225x10
275x8
315x5
365x3
335x5
315x8
295x10
275x10

Leg ext
140x10x3

Sit ups
50,45,40,35,30,25,20,15,10,5

1 mile @ 7min44s

[Peter Christmas]

Today I took another PT test. So just about 5 weeks since my last one. I went from 67 push ups to 78 (actually did 88 but the guy lost count), 63 sit ups to 70 and 15:56 run (I think) o a 15:02.
My waist is down from a 39.5 to a 37 and 16.5 neck to a 17. I also weighed in at 224 his morning.

[Peter Christmas]

[Peter Christmas]

[chris]

On Tuesday, May 27, 2014 8:32:01 PM UTC-4, Peter Christmas wrote:

Today I took another PT test. So just about 5 weeks since my last one. I went from 67 push ups to 78 (actually did 88 but the guy lost count), 63 sit ups to 70 and 15:56 run (I think) o a 15:02.
My waist is down from a 39.5 to a 37 and 16.5 neck to a 17. I also weighed in at 224 his morning.

Sounds like things are moving along very nicely.

 

[Peter Christmas]

Very nicely indeed, and even nicer cause you noticed! Also I hit 405 on squat today for the first time in forever. That makes it a 2014 PR.

Squat
135x10
185x10
225x10
275x10
315x8
365x4
405x1
385x1
365x5

F.squat
225x2x2
205x5x2
185x5x2
135x10x2

Leg press
585x10
765x6
675x10x3
585x10

[Nicholas Battista]

awesome squatting man!!! Daniela told me the news and I was elated!

[chris]

Just in time for a little Christmas cheer on the RIT WL boards

https://www.youtube.com/watch?v=ooWUhJLVPn8&feature=youtu.be

[Nicholas Battista]

this made me smilez.

On Fri, Nov 14, 2014 at 11:13 AM, chris <christophe...@gmail.com> wrote:
> Just in time for a little Christmas cheer on the RIT WL boards
>
> https://www.youtube.com/watch?v=ooWUhJLVPn8&feature=youtu.be
>
>