Not Pylo-Ready (P4C6B)

Workout B for Saturday, July 24, 2010

Start: 9:05AM

Deadlift

1. 135lbs x 5 ~ hg
2. 140 x 3 ~ L/R
3. 180 x 2 (mis-loaded, wanted to do 160 here) ~ R/L
4. 200 x 3 ~ R/L

Today is the first day I really felt like I got the form nailed on deadlifts. I watched the Starting Strength instructional DVD and, wow. Highly recommended.

Lateral Raise Machine

1. 50lbs x 5
2. 70 x 3
3. 90 x 2
4. 100 x 1

Lost a rep. Shit.

Pulldown

1. 65 x 5

I’m cutting pulldowns from B workouts. I don’t want to do two pulls anymore.

Crunch

1. 45lbs x 5
2. 65 x 3
3. 85 x 2
4. 95 x 3

Went rather well.

DB Curl

1. 8lbs x 5
2. 10 x 3
3. 15 x 1
4. 15 x 8

Going to try increasing this.

Wrist Curl

1. 10lbs x 5
2. 15 x 3
3. 20 x 2
4. 25 x 8

Hurt. Going to keep it here.

Weight: 169lbs.
Body Fat %: 18.8% (Had a rack of ribs for dinner that didn’t finish digesting, along with some cottage cheese, etc….)

Finish: 11:05AM

Aside from watching the DVD, I also read the Vertical Jump Training Bible by Kelly Baggett. I wanted to start incorporating beginner-level plyometric drills but after doing 2 x 50 ankle hops I was spend. I kept toppling over doing the 4-star drill.

I’m going to start the plyo work this week, since I don’t think I’ll be getting to the gym.

Popularity: 84% [?]

Hey Deady (P4C5B)

Man. I think this workout was the nearest to my 1RM in good form on deadlifts. I’m STILL feeling it, three days later. Tomorrow’s another workout, though, so I gotta stick this one up.

I’m simplifying the workout to A and B days only, essentially just alternating push/pull days.

Workout for Friday, July 16, 2010

Deadlift

1. 135lbs x 5 left / right
2. 140 x 3 left / right
3. 160 x 2 right / left
4. 200 x 2 left / right ~ STAY
5. 165 x 4 right / left ~ INCREASE

The first time I attempted 200 this workout it didn’t budge. I think I was just scared of it though. I got pissed off at my inability to lift, grit my teeth, and pulled. I set up for a third rep and got light-headed, so I stopped. I’m happy being only one rep away from bumping the top set again. It’s a good compromise between getting exactly what I want and utter failure.

I don’t remember how that drop set wound up so much lighter than it should really be. Ah well. Up it goes!

It took my forty-five minutes to get through this lift alone. I took as much rest as I needed, which turned out to be a lot.

Lateral Raise Machine

1. 35lbs x 5
2. 55 x 3
3. 75 x 2
4. 95 x 3 ~ INCREASE
5. 85 x 4 ~ INCREASE

These two lifts have a 3-5 rep range top set, once I hit three reps the weight gets bumped.

Leg Curl

I did one set of 30lbs for 5 reps, and one set of 45 with 3 reps, and decided that direct leg work is not only redundant but painful after deadlifting and I’m not at all interested.

Pulldown

1. 50lbs x 5
2. 75 x 3
3. 100 x 2
4. 130 x 3 ~ STAY
5. 115 x 6 ~ INCREASE

Top set is the same rep range, but because I’m going to work lats (the real ones) every workout, the frequency is greater, and I’m only going to add weight when I hit the top of the range.

These three exercises mark the composition of the formal workout. Movements after this aren’t really expected to be repeated on a consistent basis.

Crunch

1. 45lbs x 5
2. 50 x 3
3. 70 x 2
4. 90 x 5 – INCREASE

Not doing a drop set here. Just want to strengthen my core in opposition to the deadlift working my lower back.

Dumbbell Bicep Curl

1. 8lbs x 5
2. 10 x 3
3. 15 x 2
4. 20 x nope
5. 15 x 7 – STAY

Biceps are going to have to be ranged at 5-8. Failure is not an option here, my biceps would probably just pop out of my arms and run away. If I work them, I’ll work this slightly higher range.

Wrist Curl

1. 5lbs x 5
2. 10 x 5
3. 15 x 5
4. 20 x 5
5. 25 x 5 (only barely managed this)
6. 20 x 8 ~ INCREASE!

5-8 on the forearm work too. These suckers need to grow a little!

I tried to do a set of 5 with 5lbs on a reverse wrist curl, but my arms were spent and I couldn’t ramp up the weight any.

Workout span: 9AM – 11:40AM

Weight: 171lbs.
Body Fat Percentage: 17.2%

Fat Weight: 29.241lbs
Lean Body Mass: 141.759lbs

Very slightly surprised by the gain in lean mass. Not expecting it to stick around, but after watching non-essential weight creep up and LBM sticking around 140, this was pretty nice.

Fast was initiated a little later than I would have liked (midnight), and broken a bit too soon (noon.) I ate quite a bit this day. A decently-sized post-workout meal from Panda Express (note to self: Kung Pao Chicken is fucking AWFUL and you will WAIT for a double-serving of Mandarin Chicken…) Then had a massive(ly awesome) dinner at my aunt’s following that.

I’ve been faithfully cramming at least a cup of cottage cheese down my throat every day as well, so far.

I have another workout coming on Monday and I’ll reflect on my so-far in that post.

Popularity: 84% [?]

10-20 Depletion

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.

Workout for Monday, February 1, 2010

Popularity: 2% [?]