First Day Fast

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.

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Strength Test 2

Roughly 17 days ago I tested my Deadlift 1-rep max and my Incline Bench 3-rep max.

03.04.2011
Bodyweight: 173.5lbs.

Deadlift: 245 x 1
Incline Bench: 110 x 3

03.21.2011
Bodyweight: 165.5lbs.

Deadlift: 245 x 1 (used straps for the first time)
Incline Bench: 110 x 3

Not going to bother filling in the warm-up sets. There were far less today than there were the first time, because I wasn’t blindly feeling for a benchmark.

Also, today I did 30+60 minutes on the stationary cycle for a “distance” of 14.92 miles. My goal is to do roughly 21 miles each workout; I simply did not have the time today as I was being picked up earlier.

First day of shooting for Mediocracy tomorrow! Can’t wait!

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Countdown to 21: Second Workout

Posting the whole thing all at once this time since I have the time to kill.

Also to show how much better it is to cut it up…

New notebook is the first one that isn't just a generic solid color. 89 cents from Wal-Mart.

Workout for Tuesday, January 25, 2011

Body Weight: 163.5lbs. (-2lbs.)
BF%: 16.5% (-1.3%)

Skinfold
Belly Button: 31mm (-7mm, the goal is 4mm, long way to go; taken an inch to the right)

Pre-workout: 50mg ephedrine/200mg caffeine

START TIME: 9:00AM

I’ll be noting the rest periods before the set lists; the rest times are ONLY for work sets. Warm-ups don’t have a set amount of rest, I just go when I feel ready.

Deadlift

Rest: 5 min.

1. 135lbs. x 5 (double-overhand)
2. 145 x 2 (d-o; form was much better here, nearly perfect)
3. 155 x 10 (left-under)
4. 155 x 10 (left-over)
5. 155 x 10 (l-u)

I find myself having to reset my grip (due to failure) and needing to catch my breath by the 7th rep or so. Need to work out a proper tempo. Will be increasing the load next workout (this workout was a +20lbs. increase.)

Pulldown

Rest: 2 min.

1. 55lbs. x 3
2. 75 x 2
3. 85 x 8
4. 85 x 8
5. 85 x 8

Increasing.

DB Shrug

Rest: long; had to wait on grip recovery. 3-6 minutes.

1. 25lbs. x 3
2. 35 x 2
3. 40 x 8
4. 40 x 8
5. 40 x 8

Increasing. Weight is per-dumbbell, and it was far too easy despite my grip problems.

Narrow-Grip Cable Row

1. 75lbs. x 3
2. 90 x 3
3. 105 x 8
4. 105 x 7
5. 105 x 6

Stay.

10:45AM = Break to regroup concentration.

Back Extension

1. 55lbs. x 3
2. 80 x 2
3. 95 x 15
4. 95 x 15

Increasing. Felt really good, though.

Reverse Concentration Curl

1. 10lbs. x 5
2. 20 x 7
3. 20 x 6
4. 20 x 4

Stay. I tried to go straight into the 20s but it wouldn’t budge.

Squat

1. 105lbs. x 10

BREAK: 11:40AM

Incline Bench

Rest: 5 min.

1. 45lbs. x 6
2. 55 x 3
3. 75 x 2
4. 85 x 9
5. 85 x 8
6. 85 x 6

Increasing. I didn’t make rep goals for any of my work sets, but my next workout is the scheduled scheme-change, and I’ll be doing 4×6 instead of 3×10. I didn’t get less than six reps on any of my sets here so I’m confident I can make the leap.

Machine Fly

Rest: 2 min.

1. 75lbs. x 8
2. 75 x 8
3. 75 x 8

Increase. I almost thought I was going to have to do warm-up sets when I couldn’t get the weight to move… and then I realize the weight was set much higher from the last guy (120lbs.) Derp. I figured out a lot about the form for this, as well, this workout.

Lateral Raise

Rest: 3 min.

1. 50lbs. x 3
2. 65 x 11
3. 65 x 9

Stay. I really do not want to cut the warm-up set here, but I do need to make it lighter. Maybe 40-45lbs for that set, next time.

Tricep Extension

1. 12.5lbs. x 10
2. 12.5 x 4

Stay. My left arm is really crappy!

Crunch

1. 45lbs. x 5
2. 65 x 3
3. 85 x 2
4. 95 x 8
5. 95 x 8
6. 95 x 8

Increase. I was enormously surprised at how easy this actually was, after doing back extensions.

BREAK: 1:30PM

I didn’t plan the rest of this workout. I thought vaguely that I could maybe try something like I’d done last time, but, I don’t want that to be a “regular thing” and I don’t really care about my progression on it, so I allow myself to go into it blindly and “on feeling.”

I chose the same three exercises as last time, but this time I did it as a tri-set: no dedicated rest between individual exercises, and then 2 minutes of rest between each tri-set.

So:

• Pulldowns @ 25lbs x 20 reps
• DB Bench Press @ 20lbs. total x 20 reps
• Close-grip Cable Row @ 30lbs. x 20 reps

I did that for five tri-sets before stopping.

It was around 3PM, my blood sugar had skyrocketed (into the 400s), and I was pretty much beat. I probably could have done some more tri-sets, but I would have been really grinding them out.

Instead, I attempted cardio!

Stationary Cycle

Distance: 3.66 miles
Time: 30′ 17″

I probably could have kept going, my patience just biking is pretty high. However, it was immensely worn-down by the fact that I’d brought my phone and expected my Last.FM app to work. The frustration at it loading slowly, and only barely playing the beginning of one song (TEASE) just made me ragequit for the day.

Which turned out just fine because I bumped into a friend who was walking home, and got to chill out and watch Friday while I waited for my ride home (two hours later.)

…

TWO MORE DAYS.

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Countdown to 21: First Workout (Part Two)

I realized two things:

1. I was going to be stuck here (not necessarily the gym, though I did decide on that) until 6PM.
2. I wouldn’t be able to come in tomorrow (no ride.) I felt that, going forward, it would be more likely for me to just train everything than risk not doing the upper half at all or with weakened intensity.

So, I decided to just keep on going.

Incline Bench

1. 45lbs. x 5
2. 55 x 3
3. 70 x 2
4. 80 x 10
5. 80 x 10
6. 80 x 10

3-5 minute rests between sets. Definitely increasing this next time around. Felt really good. I wanted to punch the shit out of something and this was the next best thing, in my opinion.

Machine Fly

1. 35lbs. x 5
2. 75 x 8
3. 75 x 8
4. 75 x 6

2-3 minute rests.

I don’t know if I want to increase this or not. I need the warm-up, I tell myself, to practice the form because I really am not used to relying on this and it’s activating more of my pecs, but at the same time I feel like I could have gotten those last two reps if I hadn’t bothered with it.

I’ll try to just move straight into the work sets next time with some added weight and see how I feel.

Lateral Raise

1. 50lbs. x 5
2. 65 x 12
3. 65 x 10

Staying this weight. I’m keeping the warm-up here though because I absolutely need to make sure the laterals are firing before I progress to the working weight.

Tricep Extension

1. 7.5lbs. x 12
2. 7.5 x 12

Didn’t note down rest periods for this or the last set, and I’ve completely forgotten what they are. I will be increasing this lift.

BREAK TIME: 12:56PM

So at this point, I’ve completed both of the workouts that I need to accomplish at the beginning of a given cycle. Now it really comes down to how I want to waste my time: cardio, or continued light lifting.

I decided to rest, and keep lifting. At around 1:15PM I take my second EC dose (25mg/200mg respectively) and wait another half hour before beginning again.

That will be the focus of the next post.

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My Shoulders Are Weird

You know you’re developing your shoulders (or perhaps neglecting your upper arms, which I am also doing) when someone points out the glaring slope differential of the peak of your lateral deltoid to the insertion point of your triceps.

(cue snorty geek laughter) Nyaahhawwhaw!

Anyway.

Body Weight: 181.5lbs.
Body Fat Percentage: 20.3%

I feel awful about the above. There are maybe three excuses for that, none of them I like.

So I decided that, if I was as carb-heavied as I hope I was, that I ought to be strong enough to make decent progress on deadlifts. I pretended that I didn’t have any other lifting to do today and just balls-out deadlifted.

Deadlift

1. 135lbs. x 3 ~ double-overhand
2. 155 x 3 ~ d-o
3. 220 x 1 ~ d-o (should have been mixed grip, but I lifted it anyway. This is a good sign.)
4. 260 x miss ~ left-under (pissed off)
5. 260 x 1 ~ left-over (at this point I am solid on my decision to keep adding weight to the bar until it doesn’t budge.)
6. 270 x 1 ~ l-u
7. 275 x 1 ~ l-o
8. 285 x miss ~ l-u; I didn’t retry this. I was starting to feel lightheaded.

I added fifteen pounds to my deadlift, which I would be doing consistently anyway if I hadn’t been dieting. Another nail in the coffin.

Incline Bench

1. 45lbs. x 5
2. 45 x 5
3. 50 x 5
4. 70 x 3
5. 90 x 2
6. 100 x 6
7. 105 x 3 (the floor on this exercise is 6 reps)
8. 95 x 7 (prescribed drop set)
9. 90 x 12 (prescribed, though I went to failure.)

I’m still feeling this in my triceps. My chest doesn’t hurt nearly as much, but its barely getting taxed either… when I flex it it hurts, so I’m not going to worry about my form too much.

Chin Assist

1. 116lbs. x 3
2. 146 x 1

I didn’t like my lat activation here. I don’t think I had too much arm involvement (like I usually think I do) but my forearms were starting to cry from all the pulling and my triceps were on fire from the benching. So, thinking my lats weren’t firing properly (and shit, maybe they weren’t after all the DL) I decided to switch to pulldowns. I decided to do a five-rep test and reconfigure my workout from here on to have straight sets. I’m already starting to lag synaptically.

Pulldown 5-rep

• 45
• 70
• 90
• 115 (got five, but form struggled)
• 105
• 105
• 105

I want to work this up to 155 or so.

Lateral Raise

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

I kind of want to cut the last set from these. If I don’t, though, I’m going to count this as strike 1 of my 3 misses.

Posterior Delt Fly

1. 30lbs. x 6
2. 60 x 8
3. 60 x none

Just felt fried. Had to leave. Didn’t finish the rest of the prescribed workout.

START: 9:09AM

STOP: 1:02PM

I kind of want to go back to the basic Deadlift + Press variation workout and just forget everything else.

I’m not going to enjoy the winter holidays at all. I’m already back to where I started, fatass-wise, I don’t want to make it worse.

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260 fail

I was under the impression that this workout was a failure while I was performing it.

I don’t feel so bad about it at the moment.

Workout for Monday, November 29, 2010

Weight: 167lbs.
Bodyfat Percentage: 16%

START: 9:23AM

Deadlift

1. 135lbs. x 3 (double-overhand)
2. 155 x 3 (d-o)
3. 220 x 1 (left-over; goal was 2, felt TOO WEAK)
4. 260 = miss (left-under; rested 7 minutes, felt like I could have gotten it but my grip slipped; need chalk)
5. 260 = worse miss, barely off the floor (l-o)
6. 250 x 1 (l-u; good; fell through after lockout rather than lowering it controlled: my left hip! Fuck!)

No drop set performed. My left hip felt like something was pinching and I didn’t want to push the issue.

Incline Bench

1. 45lbs. x 5
2. 50 x 5
3. 70 x 3
4. 90 x 2
5. 100 x 5 (goal was 6)
6. 90 x 7
7. 80 x 7 (goal was 8)

Not really sure what I want to do with this.

Only one set met my rep goal so I should really only increase that one. Unless I decide at the last minute otherwise,  I think that’s all I will do.

Chin Assist

1. 113lbs. x 2
2. 133 x 2 (goal was 3; GRIP! ugh!)
3. 113 x 4
4. 98 x 6 (goal was 5, but I decided to go for failure just to see)

I almost want to wear gloves.

No I don’t. I need to stop pansy palm-sweating.

Lateral Raise Machine

1. 45lbs. x 5
2. 60 x 3
3. 75 x 2
4. 90 x 2 (goal was 4-6)
5. 80 x 6 (goal was 6-7)
6. 75 x 5 (goal was 8)

I’m not going to change the load on any set, here.

Crunch Machine

1. 45lbs. x 5
2. 65 x 5
3. 90 x 3
4. 115 x 2
5. 115 x 3 (unintentional, forgot to change the weight)
6. 130 x 3
7. 120 x 3

Wanted to work on form with this exercise. It was definitely better this time. I’m going to keep this weight for one more workout, I feel like I should be getting a fuller contraction and I want to get that before I bump the load again.

Time Check: 2:16PM (the exercises below are strictly optional, I check time after the “requisite” maneuvers in case I have to plan for… brevity.)

Reverse Concentration Curl

1. 20lbs. x 5
2. 20 x 5
3. 20 x 5

I’m going to increase the load here, as well as include a warm-up set. I suspect that I should cut forearm work from one of the other workouts, but I have not yet decided which: to deplete them and not have them on tension would possibly increase the amount of glycogen storage; to not deplete them and have them on tension might not be enough recovery time but, if workable, would have me training them with a greater load which is necessary as well.

Will try them both and see.

Unilateral Cable Extension

1. 7.5lbs. x 8
2. 12.5 x 8

This was intended to be an 8 rep test, but after the second set it felt as though my left tricep was going to rip out. So I stopped.

The reason I even did this was suspecting that my arms are too involved with my benching and holding me back. It is also the reason for the next exercise.

Fly Machine – 8 rep test

1. 45lbs.
2. 50
3. 60
4. 70
5. 85 (7)
6. 75 (5; had to stop because my elbows hurt)

FINISH: 3:23PM

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Essentials Only

I haven’t been doing too well replicating my workout log online.

Oh well. I’m not going to bother playing catch-up. But since I’m changing some shit, I figure that’s a good time to make a note.

First though, here are my…

Tape Measurements (as of 9.20.2010):

Neck: 15″
Chest: 35.5″ (normal) 37.75″ (expanded)
Waist: 35.25″ (relaxed)
Hips: 41″
Thighs: 23.5″ (both)
Calves: 14.5″ (right) 15″ (left)
Shoulders: 43.75″

Time: 1:51PM

I didn’t measure my arms in a combination of not giving a fuck and forgetting.

Workout for September 22, 2010

Weight: 175lbs
Bodyfat Percentage: 18%
Fed/Fasted: Fed (went to a lolita meet-up with Laura, had a delicious roast beef sandwich at the Coquette Cafe for lunch.)

I forgot my workout log at home, that’s sort of what initiated this abbreviated routine. I’ve been meaning to simplify things further for a while now, especially since I keep trying to trick myself into dieting. Not having my routine on hand, and having not recorded it online, I just fudged it.

Wound up deadlifting a lot more than I was actually supposed to. Go figure.

I finally DL more than I’ve ever squatted. Good day!

Deadlift

1. 135lbs. x 5 (LU)
2. 185 x 3 (LO)
3. 205 x 1 (LU)
4. 235 x 1 (LO)
5. 210 x 1 (LU)

Going to increase the top set, and go for more reps on the drop.

Incline Bench

1. 45lbs. x 5
2. 85 x 3
3. 95 x 3 (oops, was only supposed to do 1)
4. 105 x 1
5. 110 x 1
6. 95 x 5

Increasing weight on both working sets.

I realize going for weight increases is a bit optimistic. The actual determiner will come during the warm-ups of the workout itself. These are my intentions, however.

START: 3:55PM

STOP: 5:22PM

I tried to do some cardio, but after 8 minutes I decided that I’d use my remaining time before my ride home to take a shower. I’d been walking around downtown before the gym, and while that’s not really a cardio workout for me, the combination of DT stank and sweat = I want a shower.

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Set Weight A (P4C6A)

Got social shit to do Tuesday, and I was itching to work my chest anyway, so I worked out today.

I had a lot of noodling-over the night before trying to decide how I wanted to order my “A” workout: Bench or Incline first? Bench makes more sense from a prep perspective, it works pecs fully and sets me up for incline. But incline benching is what’s actually important to me and should probably get priority, so I wrote it that way.

Unfortunately, I was out of it this morning (I doubled my caffeine in my EC stack to get me up and going, along with a 20oz Diet Coke during the first two exercises.) So I set up and did two warm-up sets on flat bench before I realized I was supposed to be doing incline. OH WELL! That’s how it will be, then!

Workout A for Monday, July 19, 2010

Bench Press

1. 45lbs x 5
2. 55 x 3
3. 85 x 2
4. 110 x 2

I saw the biggest black guy at the gym lip-synching Hollaback Girl. It threw me off so badly I mis-loaded the second warm-up set.

Incline Bench

1. 45lbs x 5
2. 55 x 3
3. 75 x 2
4. 95 x 5
5. 85 x 6

Close Grip Bench (5 rep test)

1. 45lbs
2. 55
3. 65
4. 75
5. 80 (stopped ramping here)
6. 70 (for 8)

Took some tinkering to get the form right, but I really enjoyed this exercise after working chest. It kind of was nice to switch flat, incline, back to flat, but I suspect if I ever come here at less-favorable hours pairing the two flat bench exercises would be less of a hassle. I probably would increase this though…

Pushdown

1. 32.5lbs x 3
2. 42.5 x 2
3. 57.5 x 1

After the close-grip benching this wasn’t easy to do at all. I’m actually going to be removing them from the program entirely.

Asschin ~ Weight: 161

1. 51lbs x 5
2. 71 x 3
3. 101 x 2
4. 131 x 2
5. 91 x 3

I’m going to do Pulldowns on B days because my hips are warmed-up enough to help me pull the weight down to the seat when I set up.

Cable Twists

1. 30lbs x 5
2. 50 x 3
3. 50 x 2 (forgot to increase the weight stack, ugh)
4. 90 x 3

Somebody stopped by between my warm-up sets to ask me what the exercise actually works and what my rep layout was like. I usually increase the weight before I start my rest period, but I was distracted. Baww.

Reverse Wrist Curl (5 rep test)

1. 5
2. 10
3. 15
4. 20 (didn’t get any reps, just held at the bottom)
5. 10 (did 8)

Body Weight: 167lbs
Body Fat %: 17.4%

I had a big meal the night before. Four chicken thighs and a drumstick, a cucumber, and a cup of 2% cottage cheese. I’m not worried about this reading being accurate, haha.

(Weighed myself before doing the Asschins at 161, which would put me at 14.3% with the same lean mass, HAH! As if!)

Duration: 9:15AM – 11:55AM

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Lats Are Like Your Back (P3C4P1)

Really, all I remember from yesterday that I didn’t note down was the “I’m such an exercise geek” broski next to me when I was working delts.

Bro1: Nah man I don’t do direct ab shit, that’s all about fat loss y’know?
(I’m quiet.)
Bro2: Yeah I guess, but once the fat’s gone there has to be something under it to show off right?
(I nod to myself, I might have smiled but my shoulders were screaming.)
Bro1: I’ve been cuttin’ up for a while. I’mma hit some lats in a minute next to mah man here. My arms’ been leaning up real nice.
(Do what? Whose man? He sits in the lateral raise machine next to me and pounds out a set, lots of reps. I’m moderate reps so, even though he started his set before me, I still finish sooner.)
Bro1: Damn man, you liftin’ pretty light huh?
Me: (I actually didn’t say anything, but I mistakenly managed to acknowledge him.)
Bro1: You trying to build up your lats?
Me: Not at the moment.
Bro1: What are you doing then?
Me: My… shoulders.
Bro1: You should lift more if you wanna build ‘em up.
Me: (I look over at his stack. He really did a lot of reps. I didn’t count him, but he wasn’t lifting anywhere near as much as me. I still ask.) How much do you lift?
Bro1: Every day. (err’day?)
Me: I don’t see you here every day.
Bro1: That’s cuz you ain’t here every day.
Me: …Yet you are?
Bro1: Yeup.
Me: Do you work your lats every day?
Bro1: Sometimes.
(Head explodes.)
Me: You do rows or chins?
Bro1: For my lats or my back?
Me: Silly question, where are your lats?
Bro1: (he taps his shoulder)
Me: Oh.
Bro1: They compound exercises (ezzrsizes?) though. Hits my back and my lats. AND MY ABS. (Bro2 flips him off.)
Me: They… sure do…
Bro1: I’m kinda an exercise geek, you know?
Me: Oh, I know man. I got you. I also got a set, hang on.

Conversation doesn’t resume as I make my way through the drop sets. I fortunately don’t have to explain the concept to him.

Power Workout for July 9, 2010

These are all straight sets. I have tiiiime~

Romanian Deadlift

1. 75lbs x 5 (hook grip)
2. 110 x 3 (hg)

Deadlift

1. 145lbs x 2 (hook grip is slipping now)
2. 185 x 3 (right / left) ~ Increasing.
3. 165 x 2 (left / right) ~ Questioned my form on the top set but the red flag didn’t shoot up until this set. Staying this weight.

I think I might eliminate RDL and do solely DL. I need more practice, and I’ll put more warm-up sets in if I have to in order to get that.

Incline Bench

1. 45lbs x 5
2. 55 x 3
3. 75 x 2
4. 95 x 3 ~ increase
5. 85 x 4 ~ increase
6. 75 x 6 ~ increase
7. 65 x 8 ~ increase

The range for the top set is 3-5, adding one rep to the range each drop set at least. This exercise went surprisingly well.

Lateral Raise

1. 55lbs x 3
2. 75 x 2
3. 95 x 2 ~ stay
4. 85 x 3 ~ stay (I almost forgot that Always was playing during this set. I make a note of it whenever I get HARMONY’d or RickRoll’d….)
5. 75 x 5 ~ increase
6. 65 x 7 ~ increase

I just don’t have it in me to do pulldowns after deadlifts on the same day, I guess. So I skipped working my lats.

Or did I?

Pushdown

1. 32.5lbs x 3
2. 42.5 x 2
3. 52.5 x 2 ~ stay. I’m officially past halfway to pushing the entire stack, haha!
4. 42.5 x 7 ~ stay.

I almost was going to increase the drop set, but then I realized that the range for the triceps-isolation work is 5-7 not 3-5. Which means the top of the drop set is 6-8. One more rep!

I decided on this exercise that if the drop-10% is not exactly 5lbs or less, I won’t round it to 5lbs. I’ll round it to the next highest increment and try to make it to the top of the rep range first.

Dumbbell Curl

1. 5lbs x 5
2. 10 x 5
3. 15 x 5
4. 20 x 1
5. 15 x 5

I wanted to have a fifth movement in for the workout but I didn’t know what to do. I did a 5 rep ceiling and just went along to see where I’d end up. Turns out I have really weak biceps. Who knew? Well, I guess that’s a good sign for my lats, I know my arms aren’t pulling THAT MUCH weight, hahaha…

Oh well.

I just felt really nauseated about the prospect of doing chins (I really pull my abs in hard when I do them) so hopefully on my next carb load I’ll have enough time to digest more of the food before the power workout. It’ll be at least a 24-hour refeed this week.

I don’t really know if I want to do creatine for all my loads now or not. It seemed to have really help me put water in the right places in such a short span. I remember reading that one day of creatine loading is like two days of carb loading, which convinced me to try it given my time limitation. I might try this next refeed without, though, just to see if I have similar results with two-day-carb vs. one-day-carb-with-creatine.

Weight: 169lbs
BF%: 16.6%

I thought it was pretty amusing that the bodyfat % was largely unchanged despite the fact that weight went up so much. Goes to show the accuracy of bio-impedance. I’ll use it as indicative of a successful carb load.

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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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