Gettin' Bigger

Sunday, Father's day, I got back from the farm where all we did was eat.  I did not run or hit the weights over the weekend, just moved some cattle and that kind of stuff.  Anyway, I got home and stepped on the scales and I had hit 185lbs.  I am back down around 181-183.  This is ten pounds more than last month and the most I have weighed in eight years.  I have looked myself over and I am not fatter.  I am bigger in the solders and the legs of my pants are tighter. I have just changed some things for this to happen.  I am working out a lot more than recently but only doing one or two crossfits a week, hitting the weights three times a week old school pumping iron stile with intensity.  I am running very little but doing all out sprints two mornings a week.  I am now sleeping 8-9 hours every night (Actually, I think this is the biggest factor.  I have never treated my body like this and that is why I have never had results like this) Increased my protein including fortified whey after a workout. I have cleaned up my eating.  Probably a few more carbs but I have cut out the sugar, except when I am at the farm :-) I am taking the tangy(beefed up vitamin supplement), BCAA, more fish oil, L-arginine, and L-Lysine.  Anyway, I am okay with the weight gain, I just want to make sure it is not fat gain.  I have a fat pincher  in my room and I am going to get it as soon as I can.  Ron took a pic of us when we were done and I might post it later. Anyway, the following is what I did Monday:

Morning: 7 sprints 200 yards with last 90 up hill and two and a half to three minutes recovery.  Sprinted past the bridge to the top of the trees on the way home for good measure.

Afternoon weights:

Started with heavy bench with a chain. Three sets of three
255 First by myself, Ron helped with the last two
235 I think I did two and then Ron helped
235 I think it was the same as the set before

From this point on everything was 5x8

Super set: Dumbell bench (starting with decline finishing with incline) to narrow grip bench
70lbs dumbbells to 135lb narrow grip bench
70lbs to 135lbs
65lbs to 135lbs
65lbs to 135lbs
60lbs to 135lbs (went 7+3 on my last set of narrow grip bench

Super set: Underhand grip tricep extensions to chain ring dips and land mine chain ring push ups/dips

This was new.  I wanted to feel my triceps the next day and this worked.  Underhand grip was awkward and only used 15-20lbs, it definitely did something.  the chain and rings put a nice buzz on things also.

Super set: Ring flys to lawn mower push ups

for the push-ups I used 30, 35, 40, 45, 50 pounds

I wanted to cash out with abbs so I did a few of my 7+7+14 med ball GHD thing and a burn out of hollow rocks, some cross foot touch sit up things and finished with a new thing called thirty"4"s that Ron showed me.