But I Don’t Wanna Diet!

Feh.

I’m over 20% bodyfat.

I should be starting a diet.

It really doesn’t feel like happening. Just not motivated. Don’t really care about having abs. Kinda more interested in deadlifting 500. Maybe I’ll just work on that. Not this workout though. Just as a general plan of attack.

Though if I had started this week I’d be done in time for my birthday.

I’ve never met a deadline like that before in my life.

So fuck it.

Workout for 9.7.10

8AM: Sucked down 2 scoops of EAS Premium Vanilla Shit and, because I wanted to try it, decided to sub-out ephedrine for yohimbine this morning in the interest of the cardio coming my way later on in the day. Turns out I was using the ephedrine more for its neurological-asskick than raw stimulatory power. 2.5mg yohimbine, 200mg caffeine.

Weight: 173lbs.
Fat%: 20.4%

The Strong Bit

Start Time: 9:05AM

Bench Press

1. 45lbs x 5
2. 45 x 5
3. 60 x 5
4. 80 x 3
5. 105 x 2
6. 120 x 2 (I should have only done one, my form was off and I neuro-fried myself for the rest of the workout)
7. 110 x 2 (pitiful)
8. 95 x 3 (but fried!)

Incline Bench

1. 45lbs x 5
2. 95 x 3
3. 105 x 1 (damn)

I stopped there. Nothing was moving, my arms were just done from that forced rep on the top set of benching.

Chin-Ass

1. 43lbs x 5
2. 88 x 3
3. 118 x 2
4. 138 x 3
5. 123 x 4
6. 103 x 6
7. 88 x 8 (went to failure)

HOLY YES! My first workout without a single chinny fuckup. Glorious day.

Strength Portion Completed at: 10:42AM, deep-throated another 5mg yohimbine.

Vanity Circuit

I didn’t have a lot of time to do this, I needed to be done by a quarter-after-eleven to have enough time to slave through some cardio before my ride arrived.

Calf Raise

1. 45lbs x 5
2. 60 x 5
3. 60 x 5
4. 60 x 24 (to failure)

These exercises are pretty much linear 3×5, with a warm-up set, because I don’t really give a shit about them but I don’t want it to look like that.

Increasing the weight here next time around.

Bicep Curl

1. 10lbs x 5
2. 10 x 5
3. 10 x 19

Increase.

Pushdown

1. 22.5lbs x 5
2. 27.5 x 5
3. 27.5 x 5
4. 27.5 x 16

I’m really not sure why I’m bothering with this exercise again.

Probably just because I’m guilty about the bicep curls.

Increase.

Vanity Completed: 11:03AM. Kickass. Glad I did it as a circuit.

Took a ten-minute break, then another 5mg yohimbine+200mg caffeine, and it was onto the stationary bike.

Cardio

Stationary Bike: 7.86 miles in 45 minutes @ level 2. My heart rate never went above 115bpm, so I’ll be increasing this to level 3 next workout. I don’t really buy into the whole “fat burning zone” thing, but I figure if I’m not AT LEAST at the minimum heart rate for that shit, I’m not working hard enough for it to be worth my time.

My goal is to get up to 13 miles per hour and then start increasing the duration of cycling.

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Workout for Friday, August 6, 2010

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

1. 45lbs x 5
2. 45 x 5
3. 55 x 5
4. 75 x 3
5. 95 x 2
6. 110 x 1 (the second rep was horribly dirty and the third didn’t reach lockout, obviously staying)
7. 95 x 5 (increase)
8. 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

1. 50lbs x 5
2. 90 x 2
3. 100 x 4 (one less than what I was going for, stay)
4. 85 x 7 (increase)
5. 70 x 8 (increase)

ChinAss (bodyweight = 172)

1. 42lbs x 5
2. 42 x 5
3. 72 x 5
4. 87 x 3
5. 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)
6. 127 x 3 (fortunately I didn’t lose a rep over it, stay weight)
7. 107 x 5 (increase)
8. 87 x 7 (increase)
9. 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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Simply Depleted

Eh.

I managed to knock my head during a seizure since last I updated. Kind of weird what things I lose from my mind when that happens. I’m looking back on everything and feeling it’s too complicated.

I’m going to stop with the notation crap.

Tomorrow I have a photo test for an agency in Chicago, so today I’ve done a massive workout and spent some time in the sauna to shed some water.

Depletion Workout for Tuesday, August 3, 2010

Block One

Leg Press: 12 sets of 15 @ 50lbs. (going to add weight to this one next time)
Chest Press: 6 x 15 @ 50lbs.
Row: 6 x 15 @ 45lbs.

Block Two

Leg Curl: 12 x 15 @ 45lbs. (…ow)
Incline Press: 6 x 15 @ 45lbs.
Pulldown: 6 x 15 @ 50lbs.

Block Three

Chest Press: 1 x 15 @ 50lbs.; 2 x 15 @ 40lbs.
Pec Fly: 2 x 15 @ 40lbs. (felt I was using my arms too much on the chest press, but then realized I did entirely too much volume on chest anyway and THAT was why my arms hurt…)
Calf Raise: 3 x 15 @ 45lbs.
Bicep Curl: 2 x 15 @ 8lbs.

Block Four

Lateral Raise: 3 x 15 @ 35lbs.; 1 x 15 @ 20lbs. (BARELY)
Crunch Machine: 3 x 15 @ 30lbs.
Calf Raise: 1 x 15 @ 45lbs.

Block Five

Bicep Curl: 4 x 15 @ 8lbs.; 2 x 15 @ 5lbs.
Cable Twist: 6 x 15 @ 30lbs.

Block Six

Pushdown: 8 x 15 @ 17.5lbs (going to add weight to this one next time, guess I was wrong about my arms…)
Calf Raise: 8 x 15 @ 45lbs.
Cable Twist: 3 x 15 @ 30lbs.
Crunch Machine: 5 x 15 @ 30lbs. (will add weight)
Lateral Raise: 1 x 15 @ 20lbs.

The exercises were not necessarily done in the order shown, and definitely not straight across. I’m just noting volume because it’d be a huge hassle to delineate the order… and largely unnecessary besides.

Cardio

Stationary Cycle: 7.44 miles in 35 minutes (majority intensity: 2)
[26 minute break]
Treadmill: 1.65 miles in 35:46 (majority intensity = 3 incline, 3.3 mph)

There were slower warm-up/cooldown periods I’m not noting. Next time I’m going to start the machines at the listed intensities to get things going quicker.

Workout Timeline

8AM – EC1, bs275
9:17 – Block 1
9:41-9:47 – Five minute break leading into Block 2
10:15-10:20 – Break to Block 3
10:39-10:47 – Break to Block 4
11:02-11:07 – Break to Block 5
11:36-11:40 – Break to Block 6
12:20PM – Finished weight portion of the day
12:36 – EC2, bs322
1:05 – bs315
1:48 – Finished 35 minutes of cycling
2:50 – Finished 35 minutes of walking
5 – EC3
6 – bs257

EC = Ephedrine/Caffeine (25mg/400mg)
bs = blood sugar. It’s always been a concern of mine that my sugars get too low during high-volume lifting… clearly not as much of an issue as I expected. I took my usual amount of slow-acting insulin but none of my ‘fix yer damn sugars’ insulin, just to get a gauge of exercise-related impact.

Bodyweight Timeline

8:55AM – Body Weight: 174.5lbs
9:10 – MASSIVE CRAP, BW – 172.5lbs., Body Fat: 17.9% (sad day)
12:30PM – 169lbs.
1:03 – Not quite so much crap. 168.5lbs.
2 – 166.5lbs
3 – 166lbs
3:50 – Finished shower. 165.75lbs.
4:11 – 10 minutes in whirlpool. 165lbs.
4:35 – 7 minutes in dry sauna. 164.5lbs.
4:55 – Spent another 5 minutes in the dry sauna and started to get lightheaded, so I decided to stop. 164.5lbs.
5 – Final weigh-in before I left, having air-dried a bit. 164lbs.

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Some Other Measures

I was paging through this food log I’ve been writing since I started on Friday.

I don’t have any of the macro information yet (aside for maybe some of the stuff I’ve eaten outside of the house, because I looked it up on my phone so I knew how much insulin to take.)

Apparently the day after my first training session on the fasting scheme of LeanGains, I took some circumference measurements. I really want to make clear that the only portion of his program I’m really aping is his 16 hours of fasting, 8 hours of feeding, roughly the same times every day. My macronutrient splits are nonsense and my calories are not yet in order (look for that post on Friday when I look back on this first week, doing a dietary audit, hah.)

Now, I barely remember doing this. Certainly not what day this all was done, specifically, but I do remember being astounded that my chest was even a quarter of an inch larger than my waist. I intentionally pushed out my gut but relaxed my chest. I wanted to see my absolute worst relative measurements in these regards…

And I definitely remember being irritated that I couldn’t properly measure my shoulders because I didn’t have anyone to help me and my wrists wouldn’t bend enough to do it myself.

As Posted in the Workout Log, July 16, 2010

Weight: 171lbs.
Body Fat Percentage: 17.2%

Fat Weight: 29.241lbs
Lean Body Mass: 141.759lbs

July 17, 2010

Chest: 35.75″
Waist: 35″
Hips: 40″
Thighs: 22.5″ (they’re the same size)
Calf (L): 15″
Calf (R): 14.5″
Neck: 15.25″

And then, Today, because I forgot to do my arms, July 21, 2010

Wrist: 6.25″
Forearm (R): 9.5″
Forearm (L): 9.25″
Upper Arm (R): 13″
Upper Arm (L): 12.5″
Shoulders: 44″

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Ow, My Everything (P3C4D1)

Tuesday I decided to run a depletion workout to “make up” for the Independence Day Eat Like a Moronathon.

And, well… holy fucking ow.

The routine I’m following for this cycle is based off of Lyle McDonald’s Ultimate Diet 2. The nomenclature for the, uh, callsign stuff, is changed as follows:

• Phase and Cycle numbering will press on linearly. It’s a different diet set-up, and the workout is different, but it’s still “the next in line.”
• The workout LETTERING, however, will change. A and B will be reserved for when I return to a LeanGains-inspired routine. For Lyle, I’m using D, T, and P: Depletion, Tension, and Power workouts as inspired by him.

I’m not actually running UD2, because I lack the autism for that. But a lot of the principles will be recognizable to those who have read it, and utter nonsense to those who have not.

If you haven’t read it, tough. I’m not going to go out of my way explaining what I’m doing beyond this: the depletion workout day(s) are exactly as it sounds. It’s high-volume, low-nutrition (specifically carbs), and murders my muscles. The tension workout primes me for a carb refeed, which in turn fuels me for a power (strength-retention) workout. I only plan for the poundages to go up on the power workouts and POSSIBLY tension (meaning: I’ll decide when I get there.)

The marker for improvement with the depletion workouts will be that I get them done faster.

I wasn’t used to such high volume, and I found myself winded and needing to rest way more than I would have liked with this type of workout. I had to drop poundages several times to be able to continue working. I’m going to use the lowest numbers that I found in this workout in the next depletion workout to be the weight across all sets in the next attempt at this workout. I was time-restricted to begin with, taking so long get through this workout had an exaggerated annoyance factor for this reason as well (I need to be done by 11:30AM to have time to shower and be on a bus to visit a friend an hour-and-a-half away, on time.)

So, not having time for the full four-hour workout I would have “liked,” I did two rounds, one of each depletion. The distinction between the two is purely hitting chest, back, and midsection from different angles. This will be obvious when you look at the routine itself.

Depletion Workout for July 6, 2010

Round One

• Leg Extension / Leg Curl Superset (no rest)
  • 65lbs x 15 / 55lbs x 15
  • 50 x 13 / 45 x 15
  • 30 x 15 / 25 x 15
• Chest Press / Row Superset (no rest, except *five minute break)
  • 75lbs x 12 / 75lbs x 12
  • 65 x 12 / 60 x 6*
  • 50 x 15 / 45 x 15
• Lateral Raise / Calf Raise Superset (no rest, except *five minute break)
  • 50lbs x 12 / 45lbs x 15
  • 35 x 15* / 45 x 15
  • 35 x 15 / 45 x 15
• Dumbbell Curl / Cable Pushdown Superset (no rest)
  • 10lbs x 15 / 27.5lbs x 15
  • 10 x 15 / 27.5 x 15
• Cable Torso Twist
  • 30lbs x 15
  • 30lbs x 15

Ten minute break, then on to the next round.

Round Two

• Leg Extension / Leg Curl Superset (no rest)
  • 30lbs x 15 / 25lbs x 15
  • 30 x 13 / 25 x 15
  • 30 x 15 / 25 x 15
• Incline Press / Pulldown Superset (no rest, except *five minute break)
  • 45lbs x 15 / 75lbs x 15
  • 45 x 15 / 75 x 12*
  • (should have done a third set, but I didn’t)
• Lateral Raise / Calf Raise Superset (no rest)
  • 35lbs x 15 / 45lbs x 15
  • 35 x 12 / 45 x 15
  • (only two sets on shoulders, did the third set of Calf Raises later)
• Dumbbell Curl / Cable Pushdown Superset (no rest)
  • 8lbs x 15 / 27.5lbs x 15
  • 8 x 15 / 27.5 x 15 ~ really had to push for the last couple reps on the left arm curls
• Crunch Machine
  • 30lbs x 15
• Calf Raise
  • 45lbs x 15
• Crunch Machine
  • 30lbs x 15
  • 30 x 15
  • 30 x 15

While I never sat around and ‘rested’ like I ordinarily would, I certainly didn’t make any effort to rush from one machine to the next. The extent of my rest periods would probably be the 20 seconds or so it takes walking from one machine to the next.

Workout Start: 9:05AM
Round 1 Finish: 10AM
Workout End: 11:20AM

Weight: 169.5lbs
Body Fat Percentage: 16.9%

I ate somewhere in the neighborhood of 175g protein since that workout. Presently fasting until pre-workout tomorrow barring any wonky blood sugar issues or free lean protein.

Seeya then!

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GANKUTSUOU (P2C3B1)

Going to Lynyrd Skynyrd today.

Here’s yesterday’s workout.

My legs are very, very sore, even though I skipped the direct ham/quad lifts. I didn’t over-use my back in deadlifts today, finally, so it’s only barely feeling it. I think sprinting after a bus to get to Jeanette’s house fully failed my legs.

Workout B1 for Monday, June 28, 2010

RDL

1. 65lbs x 5
2. 100 x 3

Hook-grip for both.

Deadlift

1. 135lbs x 2 (hook-grip)
2. 170 x 3 (left / right grip)
3. 150 x 3 (right / left grip)

Increasing by 10lbs next workout.

Lateral Raise Machine

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

I was just GASSED by the time I got to my work set here. Side-effect of proper deadlifting, or just not resting enough because of time crunch. Dunno. This usually comes after the legwork of curls and extensions, so possibly that as well.

Asschins – Bodyweight 167lbs

1. 42lbs x 5
2. 72 x 3
3. 92 x 2
4. 120 x 3

Preworkout Weight: 165.5lbs

Body Fat Percentage: 15.7% (does anyone just want to buy me a caliper or something? FML.)

9:15A-10:10A ~ Then entirely too much time shaving in the shower. Yep.

Good day, though. I hate leg curls anyway.

Gankutsuou is a fun show, also :D

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Notation Notsure (Workout A1)

Yesterday was the beginning of my 26-week quest to sub-10% bodyfat.

TONETONETONE

I’m not really sure how to title these posts based upon what I’m doing. I was thinking something like “Cycle 1, Workout A1″ but then I realized that doesn’t really cover my dieting phases.

Phases: periods of dieting (DIETING IS A PHASE HURR)
Cycles: periods of training (since this is infinitely continuous)
Workout: eponymous

Phase 1 Cycle 1 Workout A1 just seems really cumbersome. P1C1WA1, aside from looking hilarious, just sounds a little clinical to me.

Maybe what I’ll do is have a normal post title and just try to cram that stuff in in parentheses. Almost like I did here with this post. I’d go back and change it but I’m too lazy to update the permalink too.

Workout for Monday, May 24, 2010

Something different that I did was walk on the treadmill between exercises.

T(readmill): incline/mph; time @ approx HR

Bench Press (free weight)

1. 45lbs. x 5
2. 50 x 3
3. 70 x 2
4. 85 x 8 (not bad)
5. 85 x 8 (last rep was slow as hell but I didn’t want to stop at 6)

Going to keep the weight here until it just ‘feels’ easier.

T: 2/2; 5min @ ~100bpm

Incline Press (machine)

1. 45lbs. x 5
2. 75 x 3
3. 90 x 2
4. 120 x 1 (SLOOOW, felt like I was choking!)

Obviously staying the weight.

T: 2.5/2; 5min @ ~90bpm

Hammer-Grip Horizontal Press

1. 50lbs. x 3
2. 70 x 2
3. 85 x 8 (pretty easy)

This exercise I definitely want to increase weight on.

T: 2.5/2.5; 5min @ ~105bpm

Pushdown

1. 27.5lbs. x 5
2. 32.5 x 2
3. 37.5 x 12

Again, pretty easy. Probably will increase next workout as well.

T: 3/2.5, 5min @ ~105bpm

Pulldown

1. 45lbs. x 5
2. 65 x 3
3. 85 x 2
4. 110lbs x 8

I could have done more probably, but my grip was failing. Especially on my right wrist which felt like my hand was being pulled out of the joint.

I’m going to increase the weight.

T: 3/3, 10min @ ~120bpm

Workout Time: 108 minutes

Body Weight: 167.5lbs
Body Fat Percentage: 17.4%

Condition: C+. Intention to come into this workout fasted went in the completely opposite direction of coming in carb-loaded. Didn’t get a full night’s sleep (too excited to work out, was anticipating a hair cut that I didn’t get.) I had a decently recuperative power nap pre-workout though. Had some peanut squares (kind of like peanut brittle, from Old Dominion) and a plain blueberry bagel about two hours preworkout due to a blood sugar crash.

Took EC about an hour preworkout and nearly two hours post, due to sauna (and just because that’s when it would have been timed, anyway.)

Pre-sauna weight: 168.5lbs
After 3 sessions, 20/10/10 = 40 minutes: 165.25lbs.

My goal was to try to drop three pounds and I did so, though it was more to lose the water from around my face to help gauge how my hair was going to look when I become leaner.

I ate a little under 1500kcal over the entire day, which is roughly half maintenance. I’ll be trying for maintenance today (should be pretty easy) and then fasting tomorrow.

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Berkhan Workout B2, end of a cycle

Illness layoffs are a bitch.

I mean: more rest > less rest. But still. That sucked.

Fortunately this is, by far, the easiest workout of the cycle and the timing for it was perfect. Gets me back into the swing of things.

Workout for May 18th, 2010

Romanian Deadlift

1. 45lbs. x 5
2. 60 x 3
3. 85 x 2
4. 105 x 3
5. 95 x 3
6. 85 x 3

No complaints anywhere. Only a half-hour into the workout here.

Alternating Sets: Pulldown, Lateral Raise Machine

1. P- 35lbs. x 5; L- 25lbs. x 5
2. P- 50 x 5; L- 40 x 3
3. P- 65 x 2; L- 50 x 2
4. P- 85 x 4; L- 65 x 4
5. P- 75 x 5; L- 55 x 5
6. P- 65 x 8; L- 50 x 8

Kinda weird to look at. Again, pretty easy.

Body Weight: 169lbs.
Body Fat Percentage: 17%

Condition: C. Minor sore throat/fever, come & go stuffy nose. Didn’t feel like lifting. Felt fat (seriously thought I’d log 20%+) Hating life, etc.

I decided to hit the dry sauna and slowly build some endurance there so I can drop water weight in a pinch in the future.

• 168lbs. @ start
• First session lasts 20 minutes. I towel off and weigh in at 166.5lbs. I took a fifteen minute break before the next session (this includes the toweling off time and weigh-in)
• Second session lasts 14 minutes. Towel off and weigh: 165.5lbs.

I rest another fifteen minutes, but going back in I just lacked the constitution to continue and took a cool shower to rinse off and wash up a bit. My goal next workout is to have the second session last 20 minutes and at least get somewhere with the third. I only dropped 2.5lbs this way on my first try, so I’d like to get that number up to 3 pounds next session. Ultimately I’d like to be able to drop 10% of my weight in the sauna whenever I want.

The ceiling for my weight is 170lbs. so if I could drop 17lbs. in the sauna that’d be great. But, I’ll set the goal for 10lbs. I’ll try to drop an additional half pound every session over the previous session, until I can shed 10lbs. on a whim.

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Chinatown Birthday Girl (feat. Eric)

Today’s pseudonyms brought to you by Gen13

Yesterday I went to Chinatown with birthday girl Fairchild, her boyfriend Bobby, and our friend Roxy.

It was kickass.

The day started with Bobby and the birthday girl picking me up from Bayshore. I spotted a red tulip before the pickup. This is always the sign of AWESOME DAY AHEAD. If I still had my blog from 2008 this would be an awesome moment of thematic coincidence, but alas…

Warning: Awesome Day Ahead

Read the rest of this entry »

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Panda Bull

I woke up on my own in time to check my email and get my stuff for the gym ready. I went out, made my protein shake, and as I was drinking it noticed that my mom (ride to the gym) had left without me.

Mother…

So I called my dad and we ran a side errand and he dropped me off at the gym.

I get into the locker room, open my bag: didn’t put my notebook (workout log) in the bag.

…Fucker.

I decided to strike a balance between volume and intensity by testing my 5RM. I figured that today I’m ‘primed,’ carb-loaded but not weighed down, not tired, and only a little stressed/pissed off… which may have actually helped my cause anyway. I beat the shit out of myself in lieu of being capable of kicking anyone else’s ass.

I basically did straight sets until I couldn’t perform five reps. Then de-loaded for the following two sets as though I was reverse pyramiding as usual.

The top set weight is what I’ll be striving to MAINTAIN as I go further into my diet.

Workout for Tuesday, March 9, 2010

Pulldown

• Sets of 5: 45, 55, 70, 85, 100lbs.
• Set of 3: 115lbs. (form not so good, but adequate, I got it below my chin without curling it)
• Set of 5: 105lbs.
• Set of 7.5: 95lbs. (5-second hold on the half-rep)

Incline Press (Nautilus)

• Sets of 5: 20, 25, 30, 35, 45lbs.
• 1 rep: 60lbs.
• Set of 3: 50lbs.

I didn’t like the way my shoulders were feeling on this machine. It felt like I was activating too much of my lateral delts and not my pecs. I switched over to the machine next to it, which looked more like a wide-grip incline press setup. The weights weren’t as minutely customizable (no 5 or 10-pound jumps) but, form is key! The whole reason I’m switching over to machines is so that I can let form concerns be less on my ass than they otherwise would be.

Incline Press (Star Trac)

• 8 reps: 45lbs.
• Sets of 5: 60, 75lbs.
• 3 reps: 90lbs.
• 7 reps: 75lbs.
• 12 reps: 60lbs.

And so you see, only my top set can stay where it is. However, being that the jumps are only in 15-lb increments, the two deload sets have nowhere to go. I guess I’ll just rep it out like a madman, hah.

I decided to do some crunch machine to give my shoulders a bit a break. I don’t think that I’ll be doing abs on a regular basis, or, if I do, I want to see if I can find that ‘twist’ machine so I don’t just work this part of my core, and so that I don’t totally rape my shoulders trying to do them with cables.

Nautilus Crunch

• Sets of 5: 20, 35, 50, 65, 80, 95lbs. (the last set I noticed that the handgrips were too high and caused too much of my arms assist in the pull, so I raised the seat)
• Not even a rep: 100lbs.
• 5 reps: 95lbs.
• 6 reps: 90lbs.
• 11 reps: 85lbs. (WHEW!)

Lateral Raise

• Sets of 5: 20, 25, 30, 35, 40, 45, 50, 55, 60, 65, 70
• 1.5 reps: 75lbs.
• 3 reps: 70lbs.
• 4.5 reps: 65lbs. (held at halfway for a bit, didn’t count the length of the hold)

I skipped cardio for today. I was pretty beat and the workout already took about two hours. I don’t think I want to spend longer than two hours at a time in the gym if I don’t REALLY have to.

Weight: 164lbs.
Body Fat: 17.6% (I’m starting to get irritated by trying to get my hydration levels right!)

Condition: PRIMED! (new factor I’m recording, I don’t think I could have felt more ‘ready’ to work out than I did this morning.)

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