Start of A Cycle

Posted: August 25th, 2010 | Author: ERIC | Filed under: Body | Tags: deadlifts, depletion, strength | No Comments »

Workout for Saturday, August 21, 2010

Body Weight: 170lbs

Body Fat Percentage: 18.8%

Start Time: 9:05AM

Not only did I forget my gym pass at home, but my notebook too. Luckily I don’t do a lot of different exercises and it wasn’t too bad trying to remember my load-outs, working backwards from what my top sets were supposed to be.

I actually did a lot better than I had set up for myself originally, which was suprising.

Deadlifts

(left-hand-under sets)

• 135lbs. X 5
• 155 x 3
• 185 x 2

(left-hand-over sets)

• 210 x 1
• 215 x 1

After loading 225 and looking at it, I decided I’d leave that try-out for another day.

Goal next workout: 225 x 1

Lateral Raise

• 45lbs. X 5
• 65 x 3
• 85 x 2
• 105 x 1
• 110 x half-way there, but no complete rep
• 95 x 1

Goal next workout: 105 x 3

Crunch Machine

• 45lbs x 6
• 65 x 4
• 85 x 3
• 105 x 1

Goal next workout: 110 x 1-3

Then I nearly shit myself, so after taking care of that I decided to hammer out what little cardio I could and call it a day.

@11:22AM, took 15mg yohimbine and 400mg caffeine. Then I hopped on the stationary cycle.

Stationary Cycle: 4.01 miles in 20:04”

I was just falling-asleep exhausted. So I finished my workout at 11:44AM, took a shower, and went out to check out the badass chalk artwerkz I had no idea were occurring on precisely this day. Win.

Workout for Tuesday, August 24, 2010

Weight: 172.5lbs

Body Fat Percentage: 18.4%

Start Time: 9:10AM

Started with chest/back strength work, moved onto mishmash depletion work.

Strength

Bench Press

• 45lbs x 5
• 45 x 5
• 55 x 5
• 80 x 3
• 100 x 2
• 115 x 3 (one still in the tank, I’m going to increase this)
• 105 x 5 (increase)
• 90 x 8 (increase

Incline Bench

• 45lbs x 5
• 50 x 5
• 90 x 2
• 105 x 2 (stay)
• 95 x 5 (stay, the reps were good but they just felt too difficult)
• 80 x 7 (stay)

ChinAss ~ 171.5lbs Body Weight

• 46.5lbs x 5
• 46.5 x 5
• 66.5 x 5
• 91.5 x 3
• 116.5 x 2
• 131.5 x 3 (increase)
• 121.5 x 4 (increase)
• 101.5 x 6 (increase)
• 91.5 x 6 (stay)

Depletion

I’m not going to bother delineating the exhausting method I chose to do the sets in to alleviate boredom. Suffice to say that in the future I will start with Leg Press, supersetting with two upper body motions, and then do the same for Leg Curl. I should probably start with Leg Curls from now on. We’ll let supercompensated deadlift results determine that.

• Leg Press 12 x 15 @ 50lbs.
• Leg Curl 6 x 15 @ 45lbs. (I may have to drop weight on this lift to get the correct volume it, it was literally painful at this point… in no small part due to pre-depletion yohimbine.)
• Lateral Raise 8 x 15 @ 20lbs. (I’m going to increase this, it was a little too easy.)
• Calf Raise 9 x 15 @ 45lbs. (General fatigue and unwillingness. This weight is fine.)
• Bicep Curl 12 x 15 @ 5lbs. (May jump to 8lbs and drop to 3 sets if I continue to chin at the beginning of the workout.)
• Pushdown 9 x 15, 1 x 10 @ 22.5lbs (Dropping this exercise if I continue to do benching at the beginning of the workout.)
• Crunch Machine 12 x 15 @ 40lbs. (Considering cutting number of sets in half due to twists, weight needs to be increased.)
• Twists 12 x 15 @ 30lbs. (Same note as Crunches)
• Wrist Curl 4 x 15 @ 15lbs. (Going to do one less set and increase the weight.)
• Reverse Wrist Curl 4 x 15 @ 10lbs. (Going to do one less set and increase the weight.)

Completion Time: 2:30PM

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