10-20 Depletion

Posted: February 2nd, 2010 | Author: ERIC | Filed under: Body | Tags: 15-rep test, ab cruncher, bicep curl, calf raise, caloric deficit, chest press, depletion, fasting, fucking shoulder, glutamine, horizontal row, incline chest, lateral raise, leg curl, leg extension, leg press, machines, neglect, pulldown, simple workout, water weight | No Comments »

Stats
Weight: 164lbs.
Body Fat Percentage: 15.6%

This was a rather simple workout. High volume, high reps, lots of misery, low weights. Everything listed is machines, except for bicep curls. Those are dumbbells.

Mostly to shuffle out a lot of water weight. I took some pictures of myself at “full-bloat” post-birthday gorging. Later this week I’ll upload those in comparison to ones of full depletion.

The major thing about this workout was discovering the weight to use for each life. Once upon a time, I used whacks of calculators and attempts to extrapolate isolation lift estimations from muscular contribution in compound exercises. Fuck that, I just tried shit.

Vertical Chest Press

1. 20 @ 20lbs.
2. 20 @ 20lbs.
3. 20 @ 25lbs.
4. 20 @ 25lbs.
5. 15 @ 30lbs. ~ I realize here that the tempo of my lifts is too slow for the purpose of this specific workout.
6. 20 @ 35lbs. (increase next workout)

Horizontal Row

1. 20 @ 25lbs.
2. 20 @ 25lbs.
3. 20 @ 30lbs. (whoa, shit time)
4. 20 @ 35lbs.
5. 20 @ 40lbs.
6. 19 @ 45lbs. (increase next workout)

Lateral Raise

1. 20 @ 20lbs.
2. 12 @ 25lbs.
3. 13 @ 25lbs.
4. 16 @ 25lbs.

Incline Chest Press

1. 12 @ 20lbs.
2. 15 @ 20lbs.
3. 15 @ 20lbs.
4. 11 @ 20lbs.
5. 10 @ 20lbs.
6. 7 @ 20lbs. (cooked! ~ stay @ for next workout)

I probably should have started out lighter on this lift for a variety of reasons: de-emphasized lower chest (less fiber recruitment overall), already pretty tired in chest and shoulders (they give me shit throughout this workout, though.)

Underhand Pulldown (Shoulder Width)

1. 20 @ 25lbs.
2. 20 @ 25lbs.
3. 20 @ 30lbs.
4. 20 @ 30lbs.
5. 20 @ 35lbs.
6. 20 @ 35lbs. (increase next workout)

After the incline press I decided to take it a tad more conservatively on this exercise, with no real need to it turns out. Still, for the workout as a whole, I probably should have resolved myself to approach loading conservatively and tempo aggressively. I was simply worried about not clanking the plates and swinging weights. That just looks douchey.

Lateral Raise (again)

1. 18 @ 25lbs.
2. 10 @ 25lbs. (10 is the rep floor)
3. 15 @ 20lbs.
4. 12 @ 20lbs.

Really, REALLY not interested in pushing the issue with my shoulders. I have arm-target work later on!

Leg Press

1. 20 @ 40lbs.
2. 20 @ 45lbs.
3. 20 @ 60lbs.
4. 20 @ 80lbs.
5. 20 @ 100lbs. (I’m not doing this exercise again)

I was a little curious as to how weak my quads had gotten since I quit squatting. I hate this machine, and not just because squats give me orgasms. Sitting in it feels weird, and this contraption had a fucking seatbelt for whatever reason. I can tolerate the leg press where you press the stack of weight away from you, which if I find I may use and re-test my 15-reps. However, this rocking chair bullshit is not for me. Strains my lower back.

Seated Leg Curl

1. 20 @ 25lbs.
2. 17 @ 45lbs.
3. 16 @ 50lbs.
4. 15 @ 55lbs. (stay this weight next workout)

Calf Raise

1. 20 @ 30lbs.
2. 19 @ 45lbs.
3. 14 @ 60lbs.
4. 16 @ 45lbs.
5. 20 @ 45lbs. (increase next workout; feeling it today though, holy shit)

A guy who looks and (from eavesdropping on his broversation) sounds like he’s training for a bodybuilding show, and who was also training his calves, started talking to another brother about nutrition. Unfortunately, they assumed my paying attention meant I wanted to be part of their discussion, and the lesser fellow asked me if I knew the ‘secret to fat mobilization.’

“Caloric deficit.”

Leg Extension

1. 20 @ 30lbs.
2. 20 @ 40lbs.
3. 18 @ 50lbs.
4. 16 @ 60lbs.
5. 17 @ 65lbs. (increase next workout)

I took this exercise pretty easy, thinking I had worn down my legs on the leg presses. I’m going to ditch leg presses entirely in favor of 16 sets of extensions. Unless I do squats…

Leg Curl

1. 20 @ 55lbs.

Just felt fried. Stopped the leg portion of the workout here.

Stumbled over to the dumbbells.

Bicep Curls

1. 20 @ 5lbs.
2. 20 @ 5lbs.
3. 15 @ 8lbs.
4. 10 @ 8lbs. (stay the weight; I don’t think I’d really feel 4x20x5lbs. Heh.)

Cable Extensions (triceps)

1. 20 @ 7.5lbs.
2. 7 @ 12.5lbs. (fucking shoulder again, my left one particularly)
3. 12 @ 7.5lbs.
4. 10 @ 7.5lbs. (stay the weight)

Calfman Nutrtitionbro from earlier was using the other pulley of this machine to make me feel horribly inadequate with my life. He was doing the same exercise as me. His arms are bigger than my legs. I looked at his stack, and he was pushing 42.5lbs. So… his arms are stronger than my legs.

(Okay, fine, he was in a 5-8 rep range. I really didn’t want to quiz the guy on anything. He’s got some bitching results and I’ve got what? Rice bloat. Nice.)

Ab Cruncher

1. 20 @ 20lbs.
2. 20 @ 35lbs.
3. 20 @ 40lbs.
4. 20 @ 45lbs. (increase next workout)

I was going to do four more sets of arms and abs, but I still felt like I torqued my shoulder. I gave myself a 5-10 minute rest after my last set of abs to decide if I wanted to force it. I did not. I don’t really feel too keen on working my abs with great volume, though I did the high reps for partial depletion I suppose. Anyway, I felt like the interrupted flow of the workout was enough of an excuse to pass on the remaining ab work as well, and hit the showers.

Glad I brought a red shirt to change into. I slipped and cut myself something fierce. Brown pants and I coulda shit myself, too.

Ah well. Gotta have something to look forward to.

Some Other Things Regarding This Workout

• Takes a long-ass time to do: Granted, my rest periods were flaky affairs probably double what they should have been, but I have humiliating cardiovascular health. And I don’t vomit if I don’t have to. So, five hours.
• Fasting day. Trying to deplete anyway, so lots of pissing and shitting, no eating at all (eat carb-free and even the protein converts to fuck with me.) Nothing but diet cola until 7:30PM, when I had a salad and a petite steak with half a squash and 2/3 cup of wild rice. Roughly 19-hour fast.
• Glutamine pre-workout and pre-bed. I didn’t get to bed until early THIS morning, but whatever. Something about growth hormone promotions. I’m sure I get more than enough self-promotion through the workout and fasting and, eventually, sleeping. But I have a canister of the shit sitting neglected next to my neglected protein powder (now sitting next to the abused oatmeal canister) so I may as well reap the benefits until it runs out and I forget that there were benefits to be reaped.
• I forgot to take my multivitamin and fish oil. I usually take these immediately after eating, and I had dinner at a bar. Oops.

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