Skank Rotation

Arnold and His Future Wife

Highlights in order of importance:

1. The gym is the single most important thing in my life because there is no reason to be alive if you can’t do deadlift.
2. The Three S’s:
   1. Steroids
   2. Steak
   3. Sluts
3. Reassemble the skank rotation.
4. I could not give two shits about cartons.

Proposition: Maybe I should leave you.

Correct Response: That is fine.
Incorrect Response: I am sorry.

Popularity: 1% [?]

Start of A Cycle

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

Popularity: 1% [?]

Regular Cardio? (P1C2B1)

I’m a bit grumpy because I fucked up deadlifts (tweaked my back I think.)

I’m just going to post the workout.

RDL

1. 65lbs x 5 (hook-grip)
2. 100 x 3 (h-g)

Deadlift

1. 135lbs x 2 (h-g)
2. 165 x 3 (right/left)
3. 150 x 1 (left/right)

I stopped at one rep when I realized I did something to my back and wasn’t interested in aggravating it. I need to work on hamstring flexibility. My butt isn’t going low enough. I’m still increasing the weight because though form could have been better (a lot better) I made the reps. I’m only going to increase the top set by five pounds, though, as a compromise to myself.

Notation: right/left, “right over left,” means the right hand is overhand, left is under. Mixed-grip, obviously.

Lateral Raise Machine

1. 35lbs x 5
2. 55 x 3
3. 70 x 2
4. 90 x 3

Range on this is 4-6 reps. Weight stays.

Leg Curl

1. 30lbs x 5
2. 45 x 3
3. 60 x 2
4. 75 x 9

Increase.

Leg Extension

1. 35lbs x 5
2. 50 x 3
3. 65 x 2
4. 85 x 10

Increase.

Pulldown

1. 45lbs x 5
2. 70 x 3
3. 90 x 2
4. 115 x 6

I forgot I was supposed to increase this. I keep forgetting what rep ranges are what days. I’m going to make the rep range 6-8 for all days I work Pulldown. I get six or better, I’ll increase the next workout.

Then I took EC (I don’t remember if I did it preworkout but, if I did, I was two hours early on this dose) and took a break for an hour before moving onto cardio.

Cardio: 40 minutes @ 3 incline, 3.2mph. Heart Rate at finish = 140bpm. I’m going to increase by 0.1mph next workout.

Body Weight: 165lbs. ~ Very obviously water, didn’t care, but I think the bloated belly screwed me up on the deadlifts.

Condition: B. ~ Rested, though groggy from a high blood sugar in the morning. Wasn’t too happy about the bloating in the face but I got over it before I even got to the gym.

Gym Duration: 9AM-11:30AM

Popularity: 1% [?]