Sick Lifts

Been sick since Thursday of last week; was really surprised to get all my lifts yesterday. I’m starting a new notebook today though (old one is getting unwieldy, and I want to tool around in sci-fi land rather than fantasy and would rather not get my streams crossed.)

Here’s Wednesday:

Another Workout – 4/13/11

START: 10AM
Body Weight: 161.5lbs.

Deadlift

1. 135lbs. x 3 (double-overhand)
2. 195 x 2 (d-o)
3. 230 x 2 (third rep failed at half; left hand under, straps)
4. 205 x 2 (left hand over, felt form weakening so didn’t go for a third rep)

I was incredibly surprised on the top set here just flying up at me.

Incline Bench

1. 45lbs. x 5
2. 45 x 5
3. 50 x 5
4. 70 x 3
5. 90 x 2
6. 105 x 4
7. 95 x 6
8. 85 x 7
9. 75 x 8

This required a lot more “GRAHH!” on the last rep of everything, but it felt good to hit the top of the rep range on all the sets.

Chin Assist

1. 33lbs. x 5
2. 33 x 5
3. 53 x 5
4. 73 x 3
5. 93 x 2
6. 113 x 5
7. 83 x 5

The thing I like about pulldowns is that the weight being lifted is a little easier to negotiate. I had the workout prescribed at 125lbs. for the top set and I somehow managed to mess up the math between sets. Oh well.

STOP: 12:33PM
BW: 164.5lbs.

I didn’t really eat anywhere near enough post-workout, as I still was feeling pretty appetite-less from illness. I had a giant smoothie and went to bed immediately when I got home.

Popularity: 2% [?]

B Variant

My back is still a little tingly-tender from deadlifts, so I skipped the squats I was initially planning to front-load. I considered doing leg presses or calf raises, but when I got to cardio I was much relieved to have not done any of those three. I thought my back was going to be irritated by the rows, but I must have actually activated the correct muscles for once, because no such problem was had.

B Workout

START: 11AM
Weight: 167lbs.

Flat Bench

1. 45lbs. x 5
2. 45 x 5
3. 50 x 5
4. 70 x 3
5. 90 x 2
6. 100 x 8 (+)
7. 90 x 9 (+)
8. 80 x 10 (+)

The (+) is going to be my shorthand that these sets need to be increased next workout. The rep range, respectively, for these sets are: 5-8; 6-9; 7-10

Row

1. 45lbs. x 5
2. 45 x 5
3. 60 x 5
4. 75 x 3
5. 105 x 2
6. 120 x 8 (+)
7. 105 x 9 (+)
8. 90 x 10 (+)

Same rep set-up as the bench. I used a different sort of handle today: close-grip, smooth handles. Black. Didn’t agitate my calluses any, will be using it again.

Lateral Raise

1. 35lbs. x 5
2. 45 x 3
3. 55 x 2
4. 65 x 10 (+)
5. 55 x 11 (+)
6. 50 x 12 (+)

Rep set-up: 8-10; 9-11; 10-12

STOP: 1:30PM
Weight: 173.5lbs.

Cardio

1. Treadmill warm-up: 5 minutes of 2.0 mph/ 2.0 incline for the first two minutes, then 3.0 for the rest.
2. Treadmill intervals: 1′ walk / 1′ run, so that I got off the treadmill immediately after a run. 3.0 incline.
   1. x2 @ 2.0mph/6.0mph
   2. x3 @ 2.0mph/4.0mph
3. 6 minute rest in the locker room.
4. Stationary cycle: 5.52 miles in 37 minutes

Notes:

• I want to replace at least one of the 4.0mph runs with a 6.0, until they’re all 2.0/6.0mph. Then I’ll work on increasing the sprinting speed.
• The slow-and-steady cycling at the end will be increased in terms of duration only.
  • I don’t really have any idea as to how much to increase cardio duration by. I’m tentatively just saying “anything that is more, even just one minute.”
  • Another idea is mileage: I’d like to log 42 miles a week, as in real life I tend to have gone distances of about 20 miles and back.

Diet

Stuff I have to remember:

Maintenance Intake

At Body Weight 169lbs. = 2800kcal.

I’d really like my weigh-ins to be three consecutive days, but that probably isn’t going to happen.

I’m going to recalculate maintenance (for proper deficit purposes) weekly.

I would like to achieve a 1000kcal deficit on rest days, training days are allowed to be at maintenance/slightly over.

Fasting Period

Fast starts: 8-10PM
Feeding begins: 1PM on rest days; as soon as I can after training otherwise.

Protein Multiplier

• Lean Body Mass x 0.9 = Protein on rest days
• LBM x 1.1 = Protein on cardio-only days (not sure if I’m going to have these or not, yet)
• LBM x 1.5 = Protein on weight-training days (if cardio is done after weight training, still use this number)

Popularity: 2% [?]

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.

Popularity: 2% [?]

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.

Popularity: 2% [?]

Countdown to 21: First Workout (Part Three)

This part of the workout started at 1:45PM.

During my break between sessions I talked to a fella who I’ve seen every day I’ve spent more than two hours at the gym. Easily the leanest motherfucker there year-round (probably to his detriment given his mass goals,) I finally introduced myself and asked him some questions about his methods. In that order, reversed.

Name’s Ryan, turns out he works in a town neighboring mine. Might try to get a job there myself this Spring.

Cool guy.

Leg Press

1. 70lbs. x 10
2. 70 x 10
3. 70 x 10

Leg Curl

1. 40lbs. x 12

Calf Raise

1. 60lbs. x 12
2. 60 x 12

Flat Bench

1. 55lbs. x 12
2. 55 x 12
3. 55 x 12

Wide-Grip Cable Row

1. 60lbs. x 10
2. 60 x 12
3. 60 x 12

Lateral Raise

1. 65lbs. x 10 (stay)

Pulldown

1. 70lbs. x 12
2. 70 x 12

Of note, I did this in a quasi-circuit fashion. There were long rest periods (but less than five minutes if possible) between sets, but I did all the “1″ sets, then all the “2″ sets (so the “2″ didn’t include leg curls or lateral raises, etc.)

BREAK TIME: 3:41PM

Still have a lot of time to kill. I take a twenty-minute break before deciding to work my chest and back with light weights to failure instead of doing cardio. Lol. Again, I’m cycling through the movments, with maybe 2 or 3 minutes of rest between sets. Somewhere in there I had to stop for 8 for a phone call that reminds me that one should never answer one’s phone at the gym under any circumstances.

Bench Press

1. 45lbs. x 20
2. 55 x 20 (slowing down already)
3. 45 x 10
4. 45 x 11
5. 45 x 10

Narrow-Grip Cable Row

1. 10 or 15lbs. x 20 (the lightest isn’t labeled.)
2. 30 x 20
3. 30 x 20
4. 45 x 20
5. 45 x 20

Pulldown

1. 25lbs. x 20 (started with 10 and it was so comically light I’m not going to count it)
2. 40 x 20
3. 55 x 20 (getting tough)
4. 55 x 15
5. 40 x 20
6. 40 x 14
7. 25 x 20
8. 25 x 20
9. 25 x 20
10. 25 x 50

FINISHED: 5:41PM

And that was that.

Popularity: 2% [?]

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.

Popularity: 2% [?]

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.

Popularity: 2% [?]

Depletion Bump

This workout made me consider the wisdom of increasing the weight on my volume workout.

Even more so now, two days later, with raped hamstrings.

Workout for Thursday, December 2, 2010

Body Weight: 169lbs.
Body Fat Percentage: 16.7%

NOTE: Constipated…

START: 10:08AM
STOP: 1:19PM

Pre-Workout: EC1 (50/200mg) @ 8:15AM

3 x 15, no weight changes between sets but I’ll note what the increase was from previous workouts, as well as changes in rest periods throughout the workout.

• Leg Press (55lbs.; +5) ~ 1 minute rest
• Leg Curl (35lbs.; +5)
• Calf Raise (45lbs.; +15) ~ 1.5 min rest
• Leg Press
• Leg Curl
• Calf Raise ~ 2 min rest
• Leg Press
• Leg Curl
• Leg Press
• Leg Curl
• Calf Raise ~ 2.5 min rest

10 minute break.

• Bench Press (50lbs.; +5) ~ 2 min rest
• Cable Row (45lbs.; +0)
• Bench Press
• Cable Row

EC2 (25/200mg) @ 12:15PM

• DB Incline Press (30lbs.; +0) ~ 2 min rest
• Pulldown (35lbs.; +5)
• Machine Lateral Raise (20lbs.; +0)
• DB Incline Press
• Pulldown
• Machine Lateral Raise

I finish up here. I had to cut things short (heh) because I’d gotten a call from my dad, who wanted to take me out to lunch. Not about to refuse a free ride home,  y’know?

So I just decided to not sweat skipping the arms/abs/cardio on this day.

I did take some time to think about how to increase the poundages for this workout, however.

What I decided on was this:

1. Determine the tonnage for the bottom of the rep range at the new weight. (For example: Cable Rows can only be increased in jumps of 15lbs. The next jump up for me would be 60lbs. 60 x 12 = 720lbs.)
2. Divide the determined tonnage by the present weight. (720lbs./45lbs.)
3. The result is the top of the rep range to work towards (16)

HOWEVER.

The only time I will increase the weight on depletion exercises when I am returning from a diet break. If I hit the ceiling on all my lifts here and I still have three cycles (meaning three more depletion workouts) to go: DEAL WITH IT.

The weight stays the same and I won’t likely go for more reps unless it’s really, mind-numbingly easy to perform them.

I may progress slower even still, such as if I hit the ceiling on ONLY the workout before the break, I may retry at this same weight when I come back from the break. My reasoning is that this was the first break I’ve “come back” from, and there’s a remarkable regression of recoverability. A final-cycle depletion performance bump might just be indicative of a good day or excitement or what-have-you.

This is all conjecture for the moment, but I wasn’t happy with the thought of just leaving one of my workouts exactly the same intensity until MARCH.

Popularity: 1% [?]

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

Popularity: 2% [?]

Waste of a Workout

Workout for Tuesday, October 19, 2010

Deadlift

1. 135lbs. x 3 (hook-grip)
2. 185 x 1 (left hand over)
3. 205 x 1 (left under)
4. 240 x 1 (left over)
5. 215 x 2 (left under; nearly blacked-out)

Lateral Raise Machine

1. 45lbs. x 5
2. 70 x 3
3. 100 x2
4. 120 x 3

Crunch

1. 45lbs x 5
2. 70 x 3
3. 100 x 2
4. 120 x 3

Body Weight: 167lbs
BF%: 20.1%
LBM: 133.4lbs.

Start: 9AM
Stop: 11AM

1.25 hours preworkout was 1 scoop of Purple Wraath BCAAs, and an apple four hours before that.

Last Friday was a pain in the ass.

I was called in to reshoot a commercial I’d already done, because some novice twat wore the biggest fucking logo nobody saw. But Thursday I’m all stringy and flat and all the other semi-depleted looking-like-shit details you might think of, so I decided to do a modest tension workout the day of the shoot (shoot being in the evening) and then carb-load up to the show.

Which worked, my arms/shoulders looked great in the sleeveless pink tank I wore at the previous shoot. I was slightly irritated for the dual-prong of breaking my diet and the flood of activated hormones, but whatever.

And then the shoot was canceled.

Motherfucker.

Lesson learned: don’t bother being a carbfag because it leads to looking for any excuse to eat and furthermore SHATTERING DISAPPOINTMENT IN YOURSELF.

Workout for Friday, October 22, 2010

Pulldown

1. 45lbs. x 5
2. 60 x 3
3. 85 x 2
4. 100 x 7
5. 85 x 7
6. 85 x 7
7. 85 x 7

Incline DB Bench

1. 40lbs. x 5
2. 50 x 3
3. 70 x 2
4. 80 x 7
5. 80 x 5
6. 70 x 7
7. 70 x 7

Incline DB Curl

1. 5lbs. x 5
2. 10 x 3
3. 15 x 7
4. 15 x 7
5. 10 x 7
6. 10 x 7

Pushdown

1. 22.5lbs. x 5
2. 32.5 x 7
3. 27.5 x 7
4. 27.5 x 7
5. 27.5 x 7

Lateral Raise

1. 35lbs. x 5
2. 45 x 3
3. 55 x 2
4. 70 x 7
5. 70 x 7
6. 60 x 6

Body Weight: 167.5lbs
BF%: 18.3%

Start: 9:15AM
Stop: 12:25PM

I had a carby meal three hours prior to this workout. (5 cups Multigrain Cheerios, 1 cup craisins, 4 cups 1% milk)

My shoulders are still a little tweaky, but I think by tomorrow I ought to be read for another max-effort DL/shoulder-something workout.

Popularity: 1% [?]