Berkhan Workout B1

Posted: May 1st, 2010 | Author: ERIC | Filed under: Body | Tags: Bruce Lee, deadlift, lateral raise, leg curl, leg extension, maintenance, pulldown | No Comments »

Q: Why did Bruce Lee do wrist curls?
A: It was a Good Morning.

Hah hah. That never gets old.

So today was THE deadlift day of the program. I aspired to a measly 135lbs. because the 45lbs. plates are the standardized height for a plain-ol’ deadlift. I logicalled to myself that at LEAST the work sets ought to be for-serious deadlifts, so if I could manage THAT, then this workout would be labeled a success for me.

Workout for May 1, 2010

Romanian Deadlift

1. 45lbs x 5
2. 55 x 5
3. 80 x 3
4. 100 x 2

RDLs for warm-up, you see.

Deadlift

1. 135lbs x 3
2. 135lbs x 3

I’m only working these to sets of three. Probably could have done more: no reason to.

Lateral Raise

1. 30lbs. x 5
2. 50 x 3
3. 60 x 2
4. 80 x 8

Perfect. Set to increase linearly.

Leg Curl

1. 20lbs x 10
2. 30 x 10
3. 40 x 10
4. 45 x 10
5. 50 x 10
6. 55 x 10

I was just testing for 10RM here, so this went perfectly as well. I felt COOKED after that last set though, I walked around a bit and got a few slurps of water before I moved on. I took really long rests for this exercise, too. I’ve not done these since my first days (around the time I was doing pushdowns regularly, actually) not really enjoying the feel of lying down to work hamstrings. However, the seat leg curl feels like I’m working WITH gravity instead of AGAINST it, and the poundages seem less intense/real.

This shit is not about to get less real.

Leg Extension

1. 30lbs. x 10
2. 40 x 10
3. 60 x 10
4. 65 x 10

I went through these a little quicker because I just know my quads are stronger than my hams, so I made slightly more-drastic increases than I did on Leg Curls, which were essentially blind, by-feel increases. These were by-feel too, but… I don’t know how to explain it. I just KNEW I could handle more than my leg curl poundages with my quads when I loaded 40 and it was just SO MUCH EASIER than 40 on leg curl.

Pulldown

1. 45lbs x 5
2. 45 x 5
3. 50 x 5
4. 70 x 3
5. 90 x 2
6. 105 x 8

Super-win. Great form, just felt great to do. I love pulldowns. All things considered, they’re probably my favorite exercise now, and I’m really happy that they’re so common in this program.

Body Weight: 163lbs.
Body Fat Percentage: 16.4%

Condition: C.

I was restless most of the night. Did too much writing and had too much on my mind. Was a bit groggy going into the workout, even after my pre-workout ephedrine/caffeine.

My weight actually made me extremely happy. I’ve been recording amounts-of-what I’ve been eating, but not calories or the like. I just ate ‘until satisfaction’ and I think one fasting partial-day or so. I’ve essentially maintained my body weight with 0.1% difference in body fat. So I’ve gone back and tallied everything.

I totaled 11906kcal for the four days prior this day of training. Averaged out, that’s 2976kcal MAINTENANCE.

My ‘maintenance multiplier’ is then 18.

I rounded stuff down to account for shit like activity and my obstinate fat-loss goal. Slower weight loss means a great percentage of it is from fat, right? So yeah. Super slow…

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