Posted: August 9th, 2010 | Author: ERIC | Filed under: Body | Tags: BCAA, bench, bike, caliper, chinass, fasting, fat, incline, weight, yohimbine | No Comments »
I went out to my cabin after I went to the gym on Friday, so I didn’t get a chance to upload my workout.
I don’t really remember what I was going to rant about so this is going to be pretty bare-bones.
Workout for Friday, August 6, 2010
Weight: 167.5lbs
Body Fat %: 16.2%
Start: 10AM
Finish: 12:09PM
Bench Press
- 45lbs x 5
- 45 x 5
- 55 x 5
- 75 x 3
- 95 x 2
- 110 x 1 (the second rep was horribly dirty and the third didn’t reach lockout, obviously staying)
- 95 x 5 (increase)
- 80 x 7 (increase)
I’m not horribly concerned. My chest is probably still pretty fucked from the depletion workout that I over-volumed on. I felt pretty fucked yet from that coming into this workout. I don’t know how I’m going to sort out my B workout just yet, but at the time what I knew was that I wasn’t ready to be doing deadlifts and I didn’t have time to sort out an alternative program aside from the one I had readily available.
Incline Bench
- 50lbs x 5
- 90 x 2
- 100 x 4 (one less than what I was going for, stay)
- 85 x 7 (increase)
- 70 x 8 (increase)
ChinAss (bodyweight = 172)
- 42lbs x 5
- 42 x 5
- 72 x 5
- 87 x 3
- 107 x 5 (this pissed me off, I really have to keep the work set on the same line in my notebook as the exercise name)
- 127 x 3 (fortunately I didn’t lose a rep over it, stay weight)
- 107 x 5 (increase)
- 87 x 7 (increase)
- 77 x 9 (increase)
Overall this exercise went pretty well, though I was ready for a nap by the time I finished here.
Stationary Bike
3.17 miles, 22:11
Level 1 intensity. Just too tired to go the distance this day, really.
Notes
I’m pretty solidly 20lbs away from being 5% bodyfat. I mean, of course I should be taking these measurements as dry as possible. But I’ve started my proper LeanGains-inspired fasting protocol on Sunday (August 8) and I’ve gotten my yohimbine and BCAAs in the mail, along with complimentary fat caliper (“free gift” for spending an excessive amount of money on supplements.) On Tuesday I’m going to take measurements with both the bio-impedance meter at the gym, as well as taking a skinfold measurement of my gut.
There’s a three-site measurement method with the calipers as well, but having tried to measure my chest on my own made me realize I only measuredly care about the fat loss around my navel, so, that’s what I’ll be pinching.
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Posted: March 5th, 2010 | Author: ERIC | Filed under: Body | Tags: bike, calf raise, cardio, chest press, curl, deadlift, extension, feel like shit, incline press, Keen, lateral raise, pulldown, shit | No Comments »
I haven’t been feeling so well lately, though I haven’t missed workouts because of it, it’s been making me feel obligated to eat a bit more, and this is bothersome.
Especially combined with constipation.
I have this mental habit of not allowing myself to vomit. I used to eat competitively (derp) and it’s just reflexive. Like those girls who deepthroat for a living get over their gag reflex, I can put a lot down my throat for the win.
So I’m just going to post up two workouts and leave it at that.
Workout for Thursday, March 4, 2010
This is a sequel workout to the one from “Show Prep.” I designed a full body workout for myself of moderate intensity for those days I’m just not feeling it. Those days I can’t lift heavy as a bitch nor have the stamina for a legitimate depletion workout.
After lifting poorly on Tuesday my deadlift muscles (lol, mostly lower back) were killing me and I decided to do some cardio at the end as well. So I skipped direct leg or ab work, aside from calf raises. I figured maybe getting the blood moving would relieve some soreness and make me feel okay about having more carbs that night.
Which I did.
- Calf Raise: [Warm-up: 2x5@15; 3@20; 2@45] 4×12 @ 60lbs. (increase) ~ left foot hurt like crazy afterward, but went away ten minutes later
- Chest Press: [Warm-up: 3@20; 2@25] 2×12 @ 30lbs. (increase)
- Pulldown: [Warm-up: 3@15; 2@25] 2×12 @ 40lbs. (really easy but felt GREAT; increase)
- Incline Chest Press: 2×12 @ 30lbs. (I didn’t make a note of difficulty, I’m going to increase it though)
- DB Curl: 2×12 @ 8lbs. (pretty easy until the last four reps; increasing)
- Cable Extension: 2×12 @ 7.5lbs/arm (significant effort on the last reps; not sure I want to increase it, given the exhaustion from pressing. I’m going to, though.)
Cardio: Bike, level 3, 25 minutes. Ending heart rate was about 123. I forgot to write down kcals or distance, but it actually started feeling like I was riding a bike. I’m going to go for increased time at the same level, next workout.
My body weight was 165lbs. Jesus. I need to poop.
I didn’t bother checking my body fat percentage.
The workout in total took just over an hour.
Workout for Tuesday, March 2, 2010
I felt absolutely horrible on Monday, and Tuesday was only just enough better to convince myself that I have no excuses to be missing workouts.
I paid for that.
Deadlift
- 70lbs. x 5; hook-grip hang
- 70lbs. x 5; h-gh
- 105lbs. x 3; h-gh
- 150lbs. x 2; from floor, hook-grip. Grip slipped though and became barely-overhand. Should have taken this as a sign. Thought nothing of it at the time.
- 185lbs. x 1 (goal was five); fml right hand under
This coolbro doing squats next to me chatted about leg power with me. He was half-squatting 405lbs. for reps (I asked, and he said it felt like a house, which is absolutely true) so I didn’t really, you know, argue with him. I was also dying. Apparently he felt the same way, but we shitgrinningly optimistic’d through it and shook hands and introduced ourselves.
His name is Keen, and he’s apparently been seeing me come in consistently for a while. Good for him! I’ve never seen him before.
Nice guy though. I saw him leaning on the stick I use for shoulder dislocations and told him that “if you can’t walk on your own, man, you’re pressing too much!” (He had moved o nto doing bropressive amounts on that machine.) He laughed it off and proved he was okay.
Incline Bench
- 45lbs. x 5
- 45lbs. x 5
- 45lbs. x 5
- 60lbs. x 3
- 80lbs. x 2 – started to feel ‘wrong’
- 90lbs. x 1
I definitely got the weight up, but I didn’t feel right about the form I was using. I might not have been entirely wrong, or it could have been right, but I had my suspicions and I wasn’t about to make a bad thing worse. I proved to myself that my maximal strength is there, felt uneasy, and I stopped.
I think if I had done less warm-ups on my incline and rested a little longer I could have gotten all four of the reps I set up for myself today.
I did not fiddle with my loading to account for feeling unwell, I just loaded as usual and… essentially: if the way I’m feeling is just in my head, well, it’s infecting my confidence under the bar, too.
Hi-Lo Twists
- 20lbs. x 5
- 20lbs. x 5
- 30lbs. x 4 ~ ugh, someone snags the other pulley. I like to check form in the mirror!
- 40lbs. x 3
- 50lbs. x 5 (excellence; increase)
I did more warm-up reps than I should have, but I was determined to get at least one of my exercises right today.
Which I totally did. Rawksome.
Cardio: Bike, level 2, 30 minutes, 5.12miles, 145kcal, average HR 120-125, even easier than the previous workout.
Weight: 160lbs.; 19.3% body fat (full of shit)
Workout took about an hour and a half of my life.
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