REFEED ME (P3C4T1)

My computer has been down for a while.

As such, I’ve totally blanked on all the flavor text I was going to post with this workout.

Tension Workout for Thursday, July 8, 2010

Superset: Leg Extension / Leg Curl

1. 30lbs x 5 / 25lbs x 5
2. 45 x 3 / 40 x 3
3. 60 x 2 / 55 x 2
4. 75 x 6 / 65 x 6
5. 70 x 7 / 60 x 7
6. 65 x 8 / 55 x 8
7. 60 x 9 / 50 x 9

Pretty straightforward superset. Throughout the workout I’d usually rest a minute, so that it would be two minutes of rest for the same exercise (Extension, rest a minute, Curl, rest a minute, Extension, etc.)

Superset: Chest Press Machine / Cable Row

1. 30lbs x 5 / 30lbs x 5
2. 45 x 3 / 45 x 3
3. 60 x 2 / 60 x 2
4. 75 x 6 / 75 x 7
5. 70 x 7 / 75 x 8

The cable row was in 15lbs. jumps so I just… didn’t do a drop set there. I should really look up better form on them as well. This was the first time in a LONG time… I fucking HATE rowing.

Superset: Incline Press Machine / Pulldowns

1. 45lbs x 2 / 50 x 3
2. 60 x 12 / 65 x 2
3. 60 x 6 / 85 x 8
4. NA / 70 x 11

Superset: Calf Raises / Lateral Raises

1. 15lbs x 5 / NA
2. 30 x 3 / NA
3. 45 x 2 / 40 x 3
4. 60 x 6 / 55 x 2
5. 60 x 7 / 65 x 6
6. 60 x 8 / 55 x 8
7. 60 x 9 / 45 x 10

I started the Lateral Raises a little later because my calves recover quickly and because I wanted to end the superset together rather than trailing off with increasing reps on calf raises…

I do a lot of thinking while I’m sitting in the Lateral Raise machine. I decided that if Depletion workouts are going to be against the clock (rather than increasing the weights on them), and the Power workouts are going to be the opposite of that (increasing the weights regardless of how long it takes me), what do I do to mark progress on the Tension workouts?

I’m just going to try to get 12 reps on every movement (the rep range is supposed to be 6-12.) I’m not going to be doing this workout plan for very long, but 12 is where I’m going to go “okay, time to increase the weight a little bit here.”

Training to failure isn’t the point of this workout anyway, it doesn’t NEED to be HEAVY, it just should be challenging.

Superset: Dumbbell Curl / Pushdown

1. 10lbs x 10 / 32.5 x 12
2. 10 x 12 / 32.5 x 12

So, for example, I’m going to bump both of those on my next tension workout and just try for about six reps.

Weight: 160.5lbs
BF%: 16.7%

Those measures were taken before this workout, and will count as my ‘depleted’ scores.

Start: 10AM
End: 11:30AM

OBSERVE THE CARB LOAD

1. Smoothie King’s Strawberry Hulk w/ Muscle Builder (or whatever the creatine+glutamine stuff is), used fat-free yogurt instead of pecan ice cream, sized @ 20oz
2. 3 chocoloate chip cookies from The Chocolate Factory
3. Chicken Chalupa w/ baja sauce + bacon club chalupa and an order of cinnamon crisps at Taco Bell
4. 59g Baby Ruth bar (grabbed it in the gas station when I was buying milk, $0.69!)
5. A gallon of milk and a box of raisin bran crunch, the 56oz box. Whichever one is the bigger one because that happened to be on sale at Sentry. (Didn’t finish the box until Friday’s breakfast, and finished the remaining cup or so of milk after I got home from Friday’s workout.)

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Barely Online (P2C3A2)

Fridge Logic time:

• I got dumped
• I got dumped the same way the last girl dumped me: with a text, while I was chillan at the cabin with my dad.
• I got dumped on the previous ex’s birthday

Conclusion? HAX!

Anyway, here’s Thursday’s workout.

Incline Bench

1. 55lbs x 3
2. 75 x 2
3. 90 x 4
4. 85 x 3

I screwed the up the warm-ups here and on the flat bench. I set it up like I would have for an A1 workout, but just reversed the order.

Bench Press

1. 45lbs x 5
2. 55 x 3
3. 75 x 2
4. 95 x 4

I was sufficiently warmed up but still didn’t make reps. I’m thinking I’m going to drop the rep requirements for increase to the 3-5 range.

Horizontal Hammer-grip Press

1. 60lbs x 3
2. 80 x 2
3. 100 x 5

One rep short this time. Damn it all.

Pushdown

1. 37.5lbs x 3
2. 42.5 x 2
3. 47.5 x 5

Five or more was the goal here. I was originally going to drop the rep requirements only for compounds but I think I’ll do it here too. Increasing next workout.

Asschin (Body Weight: 170lbs)

1. 50lbs x 5
2. 75 x 3
3. 100 x 7 (FUCK!)
4. 125 x 3
5. 110 x 4
6. 95 x 4

I was really pissed that I over did my last warm-up set. I thought that was the working set. DAMN IT!

I actually set the rep goals correctly for the top set as well as the first drop set, though. I still mad.

Torso Rotation Machine

1. 30lbs x 5
2. 45 x 3
3. 60 x 2

Asshole steals machine. I move to pulleys.

Hi-low Twists (are these called woodchoppers?)

1. 70lbs x 5
2. 60 x 6
3. 50 x 7

Yay on managing weight for the one exercise that has shit-no importance.

Pre-workout Weight: 166.5lbs

I’m setting myself up for the next couple days to be as carb-loaded and bloated and disgusting as possible. I’m going to do a depletion, sure, but…

It’s a break-up binge. Fuck off.

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BigGame

Still sick. I wanted to start fasting today, but it just didn’t happen. I ate pretty much the entirety of my maintenance calories for breakfast and then slowly adding on top of that throughout today. Blah.

Tomorrow will probably be my last day of over-maintenance eating, if I go above maintenance at all.

I just got my Yohimbine HCL in the mail, too, so I’m going to begin taking that tomorrow. Probably before I work out.

I’m going to write up my workout for Saturday so I don’t have one of those annoying doubled-up posts. I don’t get to yammer as much about nothing when I do those. So I don’t like them. Saturday I did a couple sets of direct arm work: triceps, biceps, and wrist extensors. I’ll probably only do direct arm stuff every other workout, though, to sidestep worries of overtraining them.

I might work wrist flexors next time. My hands seem to finally be in line with my forearms so I can try adding a bit of mass there without worrying about my hand idly slapping the white part of my arm.

Workout for Saturday, March 20, 2010

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The Daily Plate

[Warning: The below is one of those STATEMENT type posts. I try to only write posts for things that I HAVE ALREADY DONE rather than WISHAN, AN HOPEN. This post is an example of the latter/fail.]

I made this for deviantArt when I was a teenager.

You know, it’s really time to stop fucking around.

My diet is crap.

I’m so carb-loaded right now it hurts. Seriously. Nevermind the disgusting bloated look that comes from moderate constipation and carb-load powers combined. My muscles themselves feel overstuffed.

I might managed to knock out a set of chins at LBM tomorrow, lol.

I really want to do a depletion workout tomorrow to prep for tat-support tomorrow (hangings with the gal frand y’know.) But I’m also fuck-awesomely strong right now and I’d like to abuse it before I get into some kind of protein-sparing modified fast of insanity.

Which I full intend to do, starting Thursday, just in case she decides to make a pizza while I’m over. That happened last time. I feel like such a douchebag refusing to eat free pizza, so, JUST IN CASE, I’m saving the crash diet for Thursday.

What I’m probably going to do is the strength workout, rest a bit, depletion workout with lessened/eliminated volume on the body parts already hit.

WHICH REMINDS ME: I’m dropping deadlifts.

Yeah that’s right. I said it. (Please kill me.)

I just know that as soon as I deplete I’m going to be weaker than all hell and I just will not have the form necessary to feel good about myself deadlifting. Wavering deadlift performance has been the single most destructive factor to my dieting efforts, I’m sad to report. It’s my favorite life, but I just cannot be risking my back (literally) deciding between dieting and RAWR. RAWR always wins, but it’s not getting me any closer to my goals other than keeping my posture sexy.

My back is still a little sore from fucking up that ONE REP not too long ago. I was sick, granted, but that’s pretty much how glycogen depletion feels to me. Fucking sick.

Starting today, though, I’m back to legitimately recording my intake. I’ve been writing it down on paper for a long time since I’ve abandoned Windows (and by extension, FitDay) but I’ve not been tracking numbers and is really just a testament to how lax I can really be. I KNOW I’ve been eating to much, no foggy iffy memory about it. I’m fucking up, I’m not losing fat, and I’m only marginally stronger. This amounts to FAIL.

So I’ve signed up at the daily plate.

Today I don’t really care. I’m keeping myself loaded so tomorrow I can put up the biggest numbers on my three most important lifts to me (Pulldown, Incline Press, Lateral Raise) and then keep them there as I lose my artificial benefit. As much as I love carbs, this bloat is disgusting. I feel like a panda. I’m 165-170lbs. right now and I’m really hoping that a lot of that is water weight.

But I’m not retarded, either.

So I’m going to spend two days making sure I can get my calories in order, and then from Thursday on begin stripping carbs. Quicker the better, but I’m hoping by Monday of next week to be on a PSMF cycle and jogging my way to some relief from pandabelly.

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