Butthurt Workout

Seriously? It was one more set of deadlifts than usual, and my glutes are WAY too sore.

I wanted to do some kind of extra work so I could offset some of those extraneous carbs I’d been eating. I probably put on a legitimate pound or two of fat recently. Not going to know for sure until after I drop all this water weight.

Which I’ll have to do in short order for this modeling audition I have on Saturday. This Sunday, however, marks 15 weeks until my goal date is reached. I have to look my best by this date. For two reasons: it’s the first major event in my town, and it marks the beginning of summer.

I am NOT wasting another summer dieting. Fuck that. I don’t care how awful I think I look on the day: May 30, I stop dieting, and get a loaded fucking hotdog at the flea market.

If I’m still 156lbs. @ 16.8% bodyfat, and all the weight I lose is fat (unlikely, but it’s the numbers I have to work with): I could lose one pound a week and get down to 146lbs. @ 11%BF or so in ten weeks.

If I get to 12% or so, that’s roughly 7-8lbs. lost. That puts me about 5lbs. away from 9% and five weeks to do it.

THE BEST ASSUMPTION: I don’t know where the hell I’m at, but I’m going to diet in a moderate way for ten weeks, then five weeks out from goal I’ll go completely batshit intense and lose as hard as I can.

• February 14 – April 25: 10 weeks of moderate dieting. 10-20% caloric deficit or somesuch; twice weekly workouts.
• April 25 – May 30: 5 weeks of severe dieting. Up to 30% caloric deficit; workouts x5/wk. The same workout setup, but likely to have more cardio involved.

I really highly doubt I’m going to get to single digit before summer hits. Oh well. I think I’ll have to live with getting to 12% and living with it for a while.

Warm-Up: Treadmill for 20min, covering 0.98miles with no incline. Heart rate around 120-130bpm.

Deadlift

1. 70lbs. x 5; from hang, hook-grip, 5min rest
2. 70lbs. x 5; from hang, hook-grip, 5min rest
3. 105lbs. x 3; from hang, hook-grip, 5min rest
4. 150lbs. x 2; from floor, hook-grip (slipped into normal over), 8min rest
5. 185lbs. x 3; right-hand under, 8min rest; stay.
6. 160lbs. x 5; left-hand under; increase.

That second work set is beyond what I’d ordinarily desire for my legs, but I wanted just a SLIGHT bit of extra volume. I’m feeling it. Weird.

Incline Bench

1. 45lbs. x 5; 2min rest
2. 45lbs. x 5; 2min rest
3. 45lbs. x 5; 3min rest
4. 60lbs. x 3; 4min rest
5. 80lbs. x 2; 5min rest
6. 90lbs. x 4; MAYBE could have gotten another, but I’m not training for failure today, 6min rest
7. 80lbs. x 6; plenty more in the tank, 5min rest
8. 70lbs. x 7; this was ridiculously harder than the last set

Incline Bench MACHINE

1. 60lbs. x 2; fried

I should have done some ab work, but I’m really not interested in making my midsection much bigger and I still felt ‘gutty’ from having overeaten recently. Plus I thought I was going to be burning up some glycogen on cardio. WRONG.

Cardio: 7min no incline, 4mph. I made the mistake of training for heart rate, and I won’t be doing that again. My shins are killing me. I also probably won’t go on the treadmill in Chucks again, either. Bike for Chuck days!

Body Weight: 165lbs. (didn’t bother checking body fat; I know it wasn’t all fat, but the monitor would test me as though it was.)

Total Workout Time: roughly 2 hours

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