First Day Fast

Posted: April 6th, 2011 | Author: ERIC | Filed under: Body | Tags: bagel, blood glucose, blood sugar, chin assist, cool story bro, cottage cheese, deadlift, dieting, drop set, fast, fasting, fiber, german sugar, incline bench, intermittent fasting, lateral raise, peanut butter, photo, photos, programming, psyllium husk, setup, smoothie, tea | No Comments »

The first two weeks of dieting always suck.

The first day doesn’t, but it’ll never be perfect. Can’t let it get to me. Gotta stay loose.

At exactly the same time yesterday as I’m writing this, I took the photos for this:

 

I didn’t have all the data yet (weight and lifts were measured the same day, just five hours later) but I made a flattened version just to get an idea of what the final image might look like. Then my .psd got corrupted ¹ so I just filled in the information on top of it. That’s why there’s a discrepancy in the font even though the font is technically the same.

Cool story, I know.

My goal is to be doing daily fasts, from 9PM to 1PM the following day. This was fucked by a hypoglycemic episode (80mg/dL), so I had a bagel around 7:20AM and took 50mg/200mg ephedrine/caffeine at 8AM. Both pre-workout.

I tested immediately pre-workout at 219mg/dL, and I stayed pretty high (I’m talking 400 range) until just an hour before I began my fast.

Pre-workout: Bagel with peanut butter

Post-workout: Cup of tea at Teavana (Zingiber Ginger + Strawberry Lemonade + 4tsp German Rock Sugar); followed immediately by a Strawberry Hulk from Smoothie King (made skinny, sub ice cream with fat free yogurt.)

Dinner: Bowl of chicken with rice. It was crap. I was disappoint.

Last Meal: 238g 2% expired cottage cheese (I actually weigh everything I eat at home, but this was specific to make up my protein requirement for today); 5 Babe Ruth minis (just had a taste for it.)

After the fast started I took some psyllium husk fiber. I wanna poop.

A Workout

All sets are singles unless noted; I’m testing rough 1RM to set up the rest of the workout. Pretty much just adding 5lbs. to the top sets and calculating downward from there.

Body Weight: 169lbs.

Start: 9:08AM

Deadlift

1. 150lbs. (double-overhand)
2. 175 (d-o)
3. 195 (d-o)
4. 220 (d-o)
5. 245 (left hand-over; started using straps)
6. 250 (l-u)
7. 255 – FAILED, passed ankles (l-o)
8. 225 (l-u)

Time Check: 10AM

Incline Bench

1. 50lbs. x 3
2. 60 x 2
3. 75
4. 85
5. 100
6. 110
7. 115
8. 120
9. 105 x 3

Chin Assist (total weight: 180lbs.)

1. 30lbs. x 5
2. 40 x 3
3. 50 x 3
4. 60
5. 70
6. 80
7. 90
8. 95
9. 100
10. 105
11. 110
12. 125
13. 140
14. 155 – FAILED

Time Check: Noon

Lateral Raise

1. 20lbs. x 2
2. 25
3. 30
4. 35
5. 40
6. 45
7. 50
8. 55 (5 minute rest after this, started doing tri-sets)
9. 60
10. 65
11. 70 (rest)
12. 75
13. 80
14. 85 (rest)
15. 90
16. 95 – FAILED (about half-way)

Stop: 12:53PM

For the next ‘A Workout’:

Deadlift: estimate 3RM based on 1RM = 255lbs.
Incline Bench:  estimate 5RM based on 1RM = 125lbs.
Chin Assist: estimate 5RM based on 1RM = 145
Lateral Raise: estimate 8RM based on 1RM = 90

Rep ranges for each exercise, respectively: 1-3; 3-5; 3-5; 5-8

Just going to do a basic progressive overload style workout for the next eight weeks, at which point I’ll test 1RM based on estimates from the most recent relevant workout. I don’t know if I will include drop sets in future workouts, it might just be a feel thing: today it was easy to include them due to lack of fatigue and sufficient, em, “fed-ness,” having been eating at maintenance and such.

So I’m probably looking at, for next time:

Deadlift (1-3) @ 230lbs.
Incline Bench (3-5) @ 105lbs.
Chin Assist (3-5) @  125lbs.
Lateral Raise (5-8) @ 70lbs.

If I get to the top of the rep range, bump it five pounds next workout. Fairly basic.

Popularity: 2% [?]

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Fasted-State Workout

Posted: November 16th, 2009 | Author: ERIC | Filed under: Body | Tags: back, bodyfat, chin, deadlift, dynamic, fasted, fiber, lean, magnesium, row, shit | 1 Comment »

All right everybody. Fasted workout is a blast.

I was a bit worried about weighing myself this afternoon (got to the gym a little later than I would have liked, but oh well) because fasting has left me a little… deficient in the fiber category, let’s say.

Last night I supplemented some fiber as well as some magnesium. Got rid of a week’s worth this morning. Felt like a workout in itself

I weighed in a 163lbs. and 19.5% bodyfat. I suspect a lot of water loss here, and it does edge my lean mass closer to 130 than 135, but I’m not worried. I’ve had carb-depletion phases in the past that have done the same thing to me.

All my lifts went up, so maybe I’m just optimistic for that reason. Bodyweight go down + lifts go up = Happy Eric!

Dynamic Warm-up
I warm up for upper and lower back independently (I don’t do a warm-up on the rows), but before I do my first warm-up set with deadlifts, I do 20 shoulder circles and 20 leg swings, each limb.

Deadlift

1. 1×2 @ 200lbs. (left under)
2. 1×3 @ 180lbs. (left over)
3. 1×4 @ 160lbs. (left under)

Chin Assist

1. 1×5 @ 50lbs. offset
2. 1×4 @ 60lbs. offset (I don’t think I’m jumping down far enough)
3. 1×6 @ 85lbs. offset (this felt like enough but I was FINISHED)

Horizontal Row
3×5 @ 70lbs.

No cardio today. Dad was nice enough to go out of his way to take me to the gym after mom ditched me this morning, and I didn’t want to him waiting. Nor do I like to spend more time than I have to in the gym after deadlifting, so… heh

While I was getting a breather at the chin station, I overheard this (ERC = me):

…so then I did my chins.

And my girlfriend called to ask me to help her with her training when she gets her car. I have no idea how people, who have no idea what my training schedule is, still manage to call me with fitness concerns while I’m dealing with my own. Story for another time.

Popularity: 1% [?]

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