260 finally
Posted: December 14th, 2010 | Author: ERIC | Filed under: Body | Tags: ball, cardio, deadlift, failure, glycogen, miss, pussy, reset, water weight, workout | No Comments »I was really starting to worry I was going to have to look up how to deal with a stall, if I’d failed another attempt at a 260lbs. deadlift.
But, to kill any attempt at building drama: I fucking did it!
To the credit of the fag who unloaded my bar when I stepped off the floor to take a leak. I was pissed, and after loading the 260 I wasn’t NOT going to lift it after clanking around and slamming plates about in a hissyfit. Princess loaded 300+ on the bar for a quarter squat afterwards and my world was mended.
Workout for Wednesday, December 8, 2010
This update is sorely tardy due to a busy weekend including: final day filming for Nocturnal; audition for So Dramatic; winter formal at Carroll College; cousin’s wedding reception; tuxedo photoshoot.
It’s actually thrown my cycle into a clusterfuck as well, so I’ll be greatly surprised if my stats on the next power workout are much improved upon.
Those stats are:
Body Weight: 168lbs.
Body Fat Percentage: 15.9%
JUST BARELY under 16%. Edging my way there! Fuck yeah!
Deadlift
- 135lbs. (double-overhand) x 3
- 155 (d-o) x 3
- 220 (left-under) x 1
- 260 (left-over) x 1
I had nearly twenty minutes of rest before my top set. I’ve decided to cut drop sets from deadlifts, both out of impatience/fear, and a desire to eek out as much top-poundage as I can while I attempt to lose fat.
Incline Bench
- 45lbs. x 5
- 45 x 5
- 50 x 5
- 70 x 3
- 90 x 2
- 95 x 6 (increase)
- 95 x 4 (goal was 7, stay)
- 85 x 8 (increase)
I didn’t feel like I was going to be able to push 100lbs. today so I decided to legitimately make my top-set rep ceiling rather than pretending I “could have gotten another rep,” and it seems like I was right. There were at least two more reps in there on that set and I proved THAT to myself in the following set… which unfortunately cut out short because I decided to be a wuss.
Chin Assist (bodyweight = 173lbs.)
- 113lbs. x 3
- 138 x 2 (goal was 3, but I’m changing the goal to 2 now, so I will be increasing this set)
- 118 x 4 (increase)
- 108 x 7 (goal was 5; went to failure and hung around for a bit after)
Lateral Raise Machine
- 45lbs. x 5
- 60 x 4
- 75 x 2
- 90 x 3 (goal is 6; stay)
- 85 x 5 (goal is 7; stay)
- 75 x 7 (goal is 8; stay)
I really need to look up better form (still do, that is… PROCRASTINATING…) on this. I think I’m working my traps more than my delts, just on a visual indication. Perhaps that was just because I did deadlifts today. But maybe not.
Crunch
- 45lbs. x 5
- 65 x 3
- 90 x 3
- 120 x 2
- 135 x 3 (increase)
- 125 x 4 (increase; goal is 3)
Reverse Concentration Curl
- 12lbs. x 5
- 25 x 1 (too much)
- 20 x 5
- 20 x 5
- 20 x 5
Going to try to get seven on each set of 20 before I bump the weight to 25.
Machine Chest Fly
- 35lbs. x 8
- 70 x 8
- 70 x 8
- 70 x 8
Increase.
Machine Delt Fly (whatever it is for posterior delt)
8-rep test:
- 25lbs
- 40
- 55
- 60 (got it, but form struggled)
- 55
- 55
55 it is, next time!
The Stall Count
Because I was so worried about having to reset Deadlifts, I decided to keep a running tabulation of “failures” in this workout. Failures are progressive resistance failures: failures to increase either the weight being lifted in a given exercise or the amount of reps performed toward a preset limit.
Deadlifts, obviously, not lifting more weight is the only gauge. I only do one balls-out rep, so either I lift more weight or I’m a failure. Pretty simple.
Everything else, well… I write down how many reps is the “goal” for each set. If I miss my combined rep goal by 3 or more, that lift is a FAILURE in that workout.
So, for this workout, I’ve FAILED: Incline Bench (three reps missed in the second set) and Lateral Raise (missed SIX reps overall.)
Three FAILURES, time to reset that lift.
Cardio for Friday, December 10, 2010
I had an audition and a ball to attend over the weekend. Thought I’d sweat some water weight out beforehand. I had initially intended to simply sauna/hot-tub it out, but when I got there I decided to at least TRY to do some cardio… and soon enough found myself doing the entirety of my sweating on the stationary cycle.
Yay for caloric burn, I suppose!
Body Weight: 170lbs.
Body Fat Percentage: 14.6%
Clearly the glycogen-filling portion of the program does indeed continue post-power workout…
11:15AM- START
12:22PM- Completed 11.94 miles in 65 minutes. Heart Rate topped at 133bpm while at level 3, but when HR came down later I boosted the level up to 4 all the way to the five-minute cooldown.
1:07PM- 168.5lbs
2:24PM- Completed 12.96 miles in 65 minutes. HR topped @ 136bpm, also boosting from a starting rate of ~90bpm a lot quicker. Level 2 was sufficient, but RPM had to near 90 more often.
3:16PM- 166.5lbs.
4:31PM- Finished 10.1 miles in 65 minutes. HR topped at 126bpm, starting around 113bpm; never exceeded level 1, nor more than 70rpm. My butt HURT at around the 20 minute mark. Leg tension and a teaspoon of willpower saw me through the duration.
5:05PM- 165lbs. and to the shower!
Verdict, of course, that this is the incredibly slowest way of three for me to drop some water.
But it was sufficient! I found myself wishing I had sized-down my tux trousers.
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