Posted: July 19th, 2010 | Author: ERIC | Filed under: Body | Tags: asschin, bench press, cable twist, close grip bench, Hollaback Girl, incline bench, lip synching, pushdown, reverse wrist curl | 1 Comment »
Got social shit to do Tuesday, and I was itching to work my chest anyway, so I worked out today.
I had a lot of noodling-over the night before trying to decide how I wanted to order my “A” workout: Bench or Incline first? Bench makes more sense from a prep perspective, it works pecs fully and sets me up for incline. But incline benching is what’s actually important to me and should probably get priority, so I wrote it that way.
Unfortunately, I was out of it this morning (I doubled my caffeine in my EC stack to get me up and going, along with a 20oz Diet Coke during the first two exercises.) So I set up and did two warm-up sets on flat bench before I realized I was supposed to be doing incline. OH WELL! That’s how it will be, then!
Workout A for Monday, July 19, 2010
Bench Press
- 45lbs x 5
- 55 x 3
- 85 x 2
- 110 x 2
I saw the biggest black guy at the gym lip-synching Hollaback Girl. It threw me off so badly I mis-loaded the second warm-up set.
Incline Bench
- 45lbs x 5
- 55 x 3
- 75 x 2
- 95 x 5
- 85 x 6
Close Grip Bench (5 rep test)
- 45lbs
- 55
- 65
- 75
- 80 (stopped ramping here)
- 70 (for 8)
Took some tinkering to get the form right, but I really enjoyed this exercise after working chest. It kind of was nice to switch flat, incline, back to flat, but I suspect if I ever come here at less-favorable hours pairing the two flat bench exercises would be less of a hassle. I probably would increase this though…
Pushdown
- 32.5lbs x 3
- 42.5 x 2
- 57.5 x 1
After the close-grip benching this wasn’t easy to do at all. I’m actually going to be removing them from the program entirely.
Asschin ~ Weight: 161
- 51lbs x 5
- 71 x 3
- 101 x 2
- 131 x 2
- 91 x 3
I’m going to do Pulldowns on B days because my hips are warmed-up enough to help me pull the weight down to the seat when I set up.
Cable Twists
- 30lbs x 5
- 50 x 3
- 50 x 2 (forgot to increase the weight stack, ugh)
- 90 x 3
Somebody stopped by between my warm-up sets to ask me what the exercise actually works and what my rep layout was like. I usually increase the weight before I start my rest period, but I was distracted. Baww.
Reverse Wrist Curl (5 rep test)
- 5
- 10
- 15
- 20 (didn’t get any reps, just held at the bottom)
- 10 (did 8)
Body Weight: 167lbs
Body Fat %: 17.4%
I had a big meal the night before. Four chicken thighs and a drumstick, a cucumber, and a cup of 2% cottage cheese. I’m not worried about this reading being accurate, haha.
(Weighed myself before doing the Asschins at 161, which would put me at 14.3% with the same lean mass, HAH! As if!)
Duration: 9:15AM – 11:55AM
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Posted: July 12th, 2010 | Author: ERIC | Filed under: Body | Tags: asschin, bench, cable row, cable twist, calf raise, cardio, cheesecake, dumbbell curl, horizontal press, incline, lateral raise, LeanGains, leg curl, leg extension, pushdown, stationary bike, superset, twist, UD2, volume | No Comments »
UD2 kicks my ass. I just do not have the balls for it.
So I’m going back to the lofty realm of cheesecake and BBQ ribs that is LeanGains. Also less volume work. Today was my last day of volume work. It’s fun, but, I really have no use for the pump.
Heh.
So I went back to my old A1B1 routine, starting with A1 today. Chest/tricep day. Monday. Fuck that worked out horribly.
Not really. I came in early. I finished the heavy portion of this day looong before the benchbros. came to town. I finished up entirely around the same time that Ken11 did. I don’t know if I’ve talked about Ken before or not (I know I’ve cited him as one of the strongest people in my gym) but today we’re christening him because I accurately determined his bodyfat percentage. Woot.
Workout for July 12, 2010
Bench Press
- 45lbs x 5
- 60 x 3
- 80 x 2
- 100 x 3 ~ increase
- 90 x 6 ~ increase
This felt really good, honestly. I’m flirting with the idea of increasing the top set by ten pounds instead of five next workout.
Incline Bench
- 55lbs x 3
- 70 x 2
- 90 x 6 ~ increase
This I’ll probably still only bump by five. Too much shoulders, though I found out I can use my legs to help me get to the low pins (failed my seventh rep…)
Horizontal Press, Hammer Grip
- 65lbs x 3
- 85 x 2
- 110 x 1 ~ Actually failed the first attempt but refused to mark down a zero…
I’m ditching these. The machine’s starting to hurt my wrists because of the awkward angle of them to the grips. I could probably fix this. And I am, by switching to close-grip benching.
Pushdown
- 42.5lbs. x 3
- 47.5 x 2
- 52.5 x 5 ~ INCREASE!
Gosh. I almost didn’t EXCITED over this because of the Ryan Reynoldsalike Douchebag who spit LORDLY GOBS OF PHELGM into the water fountain. I wanted to see him fail his 315lbs bench. I didn’t see it from here.
In retrospect: FUCK YEAH! That much closer to lifting the whole stack, HAHAHAHA!
Asschin ~ bodyweight 171.5
- 51.5lbs x 5
- 76.5 x 3
- 101.5 x 2
- 126.5 x 4 ~ Increase.
- 61.5 x 6 (misread my log and set the pins to the weight I intended to lift rather than the proper offset, I’m not counting either drop set today)
- 96.5 x 6
I’ve basically decided that, for top sets, 3-5 will be the rep range of increase. If I get at least three reps at a given weight, I’ll increase it next workout.
Cable Twists
- 30lbs x 5
- 40 x 3
- 60 x 2
- 80 x 5
Not doing drop sets on core work of any kind.
Weight (preworkout): 169.5
Body Fat %: 17.1%
This is bad. I haven’t been able to properly keep a lid on my appetite following the refeed. I’m going back to UD2, with cardio on off-days to help with the deficit I’m behaviorally incapable of properly achieving through diet.
Start: 10:20AM
Finish: 11:48AM
I took about a half hour break to rest and reflect on my approach (yes, again, another post on planning coming up. Sorry I suck at adhering.) before returning to the floor to do volume-centric work. I cut out some sets based upon the above workout as well. This was from my INTENDED UD2 depletion workout, and I only managed to get one round in before I checked time and blood to decided to do some cardio. Here we go.
Superset: Leg Extension / Leg Curl: 3 x 15 @ 30lbs / 25lbs
Cable Rows: 3 x 15 @ 45lbs
Superset: Lateral Raise / Calf Raise: 3 x 15 @ 30lbs / 45lbs
Dumbbell Curls: 2 x 15 @ 8lbs (no rest, alternating arms)
Pushdown: 2 x 15 @ 27.5lbs (probably should have just skipped these, but I had planned to do the ENTIRE depletion workout, and I cut the extra sets from the back-end.)
Cable Twist: 3 x 15 @ 30lbs (I almost just skipped them because somebody had the pulleys, but he was all “Nah man! I only have one more set on each one!” so I hung out.)
For the single-exercise portions I just waited 2 minutes straight between sets. On the supersets, I did the first exercise, started my timer, walked over and did the second exercise, walked back, and waited for the timer to hit 2 minutes before I did the next set of the first exercise. Seemed to be the least-bothersome way of organizing the rest periods, to me.
Start: 12:35PM
Finish: 1:30PM
I didn’t check time as to when I did the cardio. I think it was around 1:40PM after I called my dad to secure a ride home (I would otherwise be stuck until 7PM, and as I’ve typed this my mom called to tell me she was running late besides… but this was why I figured I’d have time to do the entire depletion routine.) Once sure, I hit the bike for 5 miles in 14 minutes. If I keep biking, I’ll work on speed and try to get to 7.5 miles in 15 minutes, before I work on duration.
Realistically, though, I don’t give a shit about my cardio performance. I’ll probably drop the intensity and go for calories in the future.
I got out of the gym at 2:55PM, after showering/shaving etc.
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