New Notebook (P1C2A2)

Just cracked open a fresh multi-subject cheapshit notebook.

First page got this workout loaded onto it. Hooray!

Workout A2 for Monday, June 14th, 2010

Incline Bench

1. 45lbs x 3
2. 65 x 2
3. 80 x 8
4. 70 x 9

I was really happy about this lift. No doubt increasing it next workout. Kind of annoyed by the EZ-deadlifter indirectly giving me shit about my form. You know why the bar drops into the pins when I’ve completed my reps? That’s called muscular failure. Try it some time.

Maybe with those deadlifts, sweet-cheeks.

Wide-grip Horizontal Press Machine

1. 35lbs x 5
2. 55 x 3
3. 70 x 2
4. 90 x 1

I made the horrible discovery that the BACK of the machine can be adjusted to augment the stretch of the starting position (basically mimicking how far your elbows would go below a bench in the real lift.) Seat back to 4 was optimal. But, given that I hadn’t been training full-range up until this point, I’m actually quite pleased with the eeked-out single at the raised working weight. Going to keep it here.

Hammer-grip Horizontal Press Machine

1. 55lbs x 4
2. 75 x 2
3. 95 x 4

Phooey. Two reps short. Surprising, though, given that this is the same machine as above and the seat is adjusted. Maybe it’s to the benefit of my triceps while at the detriment of my pecs. I dunno. I’m probably not even doing these right. I’m suspecting the wide-grip is nailing my triceps and hammer-grip is recruiting anterior delts or something.

Pushdown

1. 32.5lbs x 3
2. 37.5 x 2
3. 42.5 x 11

FUCK YES! I really wanted to get at least ten with this movement. At these weights my abs are contributing like crazy to keep myself upright (rather than trying to crunch the weight down.) I noted last workout that I was going to drop the 5-rep warm-up to three reps and this apparently has helped. I know that my triceps are all but warmed-up by now anyway. Those two warm-up sets are more of a nervous wake-up than a muscular warm-up.

Pulldown

1. 45lbs x 5
2. 75 x 3
3. 95 x 2
4. 120 x 5

Shit. One short of being able to increase again. I really felt like I used too much biceps in this, even though I’m feeling it today and I had at least enough linkage to flex my right lat (vanity posing waiting for towel to dry, heh.) My leftie still doesn’t want to cooperate. I think I’m going to try to, next workout, not only get that next rep but BEGIN the movement with the lats and throw in dedicated bicep involvement when I can’t lower the bar further to just under my chin.

This workout took about an hour and a half. I was intending to do cardio but since I’m not going to get my full allotment of rest days and because I just felt catabolic generally, I decided to pass on it.

Body Weight: 164lbs

Condition: B-. Felt stringy/flabby at the same time. Morale was good, and just mentally ‘ready’ to kick some ass and WORK.

Stalling on more than half of my lifts makes me think I might need to bump protein in future cycles. This one is going to be a little weird though with training frequency (essentially trying to reconfigure my schedule to account for a root canal next Wednesday) so I’m bumping up calories to hopefully compensate for the relatively little rest. Luckily this Wednesday’s workout is the lightest in the cycle and I should be recovered for the next cycle by Monday.

…You know, having done the majority of my refeed today already I realize it’s feasible for me to work out on Thursday rather than tomorrow if I’m willing to wait longer for a ride home. Well. Neat. I’ll see how I feel tomorrow morning.

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