Back to Shoulders

I am going to have to either stop chinning or lateral raising.

Chinning: Compound movement that has realistic utilitarian purpose.

Laterals: Makes my shoulders bigger and I like that.

Tough call.

Workout for September 26, 2010

Body Weight: 172lbs.
Body Fat Percentage: 20%

Fed/Fasted: Fed. Fasted ten hours before working out, but the day prior I ate a LOT.

Pre-workout EC taken at 9:15AM.

ChinAss

1. 42lbs. x 5
2. 42 x 5
3. 82 x 5
4. 117 x 3
5. Bodyweight (172) – 4 negatives.

Did some lat activation stuff from a dead hang that I didn’t count, after.

Lateral Raise

1. 45lbs. x 5
2. 55 x 5
3. 70 x 3
4. 85 x 2
5. 105 x NOTHING. Got a fourth of the way up and wouldn’t budge.
6. 95 x 1 – and ow, man.

In retrospect, pretty foolish thinking I could handle post-deadlift poundages after doing something already stressful to the shoulders.

Crunch Machine

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

Finally getting somewhere.

I really shouldn’t have done any vanity training and just got to the cardio that I wound up too sapped to do at all, but whatever. My caloric deficit hasn’t been that great (in more ways than one) so while that is definitely an argument for increased cardio… it also meant I felt capable of DOING the lifting.

If I can lift, I’m going to lift. End of story.

Twist

1. 40lbs. x 5
2. 50 x 3
3. 70 x 2
4. 90 x 5 (increase! Grunted like a boar though…)

Calf Raise

1. 45lbs. x 5
2. 75 x 5
3. 75 x 5
4. 75 x 15 – increase

Dumbbell Curl

1. 15lbs x 5
2. 15 x 5
3. 15 x 9 – increase

I just alternated arms, was starting to feel tired and I wanted to finish up. No idle rest.

Pushdown

1. 27.5lbs x 5
2. 32.5 x 5
3. 32.5 x 5
4. 32.5 x 5 – could have done more, but stopped short. Increase.

I don’t want to risk over-fatiguing my triceps, even though the rest before my next incline bench session is probably sufficient.

TIME: 10AM – 12:22PM

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Dentist Lifts

Had a dentist appointment today.

That, coupled with my ride leaving in the afternoon rather than in the morning (not angry about this, I made great use of the extra sleep) cut down my lifts to two moves in less than an hour.

Workout B for Tuesday, August 10, 2010

Weight: 171lbs.
Body Fat: 18.1% (about 31lbs.)

Start: 1:25PM
Finish: 2:08PM

Deadlift

1. 135lbs x 5 (Right hand over)
2. 140 x 3 (right over)
3. 160 x 2 (left over)
4. 200 x 3 (right over) ~ increase
5. 170 x 4 (left over) ~ increase

• Next time I’ll do deadlifts with one grip straight through the warm-ups, then alternate it for the working sets.
• I need to balance better. I think I put too much weight on my right leg.
• Feeling it more in my lats now. Kinda nice.

Lateral Raise

1. 35lbs x 5
2. 55 x 3
3. 75 x 2
4. 100 x 3 (stay)
5. 90 x 3 (stay)

Tomorrow I’m going to do a 24-hour fast. I’ve been ping-ponging in my head between doing Eat Stop Eat and LeanGains and I’ve decided to just do both. I have my designated feeding periods (3-11PM), but I’ll have that be at maintenance and derive my caloric deficit from twice-weekly daily fasts.

EDIT: I forgot to mention, this was the first workout that was preceded by a scoop of Purple Wraath in water. Dear god. If this is some of the better tasting BCAAs out there… and it smells pretty righteous too. Leaving it in my closet until I need it. Totally stank up my cereal cabinet for a few days there…

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Not Pylo-Ready (P4C6B)

Workout B for Saturday, July 24, 2010

Start: 9:05AM

Deadlift

1. 135lbs x 5 ~ hg
2. 140 x 3 ~ L/R
3. 180 x 2 (mis-loaded, wanted to do 160 here) ~ R/L
4. 200 x 3 ~ R/L

Today is the first day I really felt like I got the form nailed on deadlifts. I watched the Starting Strength instructional DVD and, wow. Highly recommended.

Lateral Raise Machine

1. 50lbs x 5
2. 70 x 3
3. 90 x 2
4. 100 x 1

Lost a rep. Shit.

Pulldown

1. 65 x 5

I’m cutting pulldowns from B workouts. I don’t want to do two pulls anymore.

Crunch

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

Went rather well.

DB Curl

1. 8lbs x 5
2. 10 x 3
3. 15 x 1
4. 15 x 8

Going to try increasing this.

Wrist Curl

1. 10lbs x 5
2. 15 x 3
3. 20 x 2
4. 25 x 8

Hurt. Going to keep it here.

Weight: 169lbs.
Body Fat %: 18.8% (Had a rack of ribs for dinner that didn’t finish digesting, along with some cottage cheese, etc….)

Finish: 11:05AM

Aside from watching the DVD, I also read the Vertical Jump Training Bible by Kelly Baggett. I wanted to start incorporating beginner-level plyometric drills but after doing 2 x 50 ankle hops I was spend. I kept toppling over doing the 4-star drill.

I’m going to start the plyo work this week, since I don’t think I’ll be getting to the gym.

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Hey Deady (P4C5B)

Man. I think this workout was the nearest to my 1RM in good form on deadlifts. I’m STILL feeling it, three days later. Tomorrow’s another workout, though, so I gotta stick this one up.

I’m simplifying the workout to A and B days only, essentially just alternating push/pull days.

Workout for Friday, July 16, 2010

Deadlift

1. 135lbs x 5 left / right
2. 140 x 3 left / right
3. 160 x 2 right / left
4. 200 x 2 left / right ~ STAY
5. 165 x 4 right / left ~ INCREASE

The first time I attempted 200 this workout it didn’t budge. I think I was just scared of it though. I got pissed off at my inability to lift, grit my teeth, and pulled. I set up for a third rep and got light-headed, so I stopped. I’m happy being only one rep away from bumping the top set again. It’s a good compromise between getting exactly what I want and utter failure.

I don’t remember how that drop set wound up so much lighter than it should really be. Ah well. Up it goes!

It took my forty-five minutes to get through this lift alone. I took as much rest as I needed, which turned out to be a lot.

Lateral Raise Machine

1. 35lbs x 5
2. 55 x 3
3. 75 x 2
4. 95 x 3 ~ INCREASE
5. 85 x 4 ~ INCREASE

These two lifts have a 3-5 rep range top set, once I hit three reps the weight gets bumped.

Leg Curl

I did one set of 30lbs for 5 reps, and one set of 45 with 3 reps, and decided that direct leg work is not only redundant but painful after deadlifting and I’m not at all interested.

Pulldown

1. 50lbs x 5
2. 75 x 3
3. 100 x 2
4. 130 x 3 ~ STAY
5. 115 x 6 ~ INCREASE

Top set is the same rep range, but because I’m going to work lats (the real ones) every workout, the frequency is greater, and I’m only going to add weight when I hit the top of the range.

These three exercises mark the composition of the formal workout. Movements after this aren’t really expected to be repeated on a consistent basis.

Crunch

1. 45lbs x 5
2. 50 x 3
3. 70 x 2
4. 90 x 5 – INCREASE

Not doing a drop set here. Just want to strengthen my core in opposition to the deadlift working my lower back.

Dumbbell Bicep Curl

1. 8lbs x 5
2. 10 x 3
3. 15 x 2
4. 20 x nope
5. 15 x 7 – STAY

Biceps are going to have to be ranged at 5-8. Failure is not an option here, my biceps would probably just pop out of my arms and run away. If I work them, I’ll work this slightly higher range.

Wrist Curl

1. 5lbs x 5
2. 10 x 5
3. 15 x 5
4. 20 x 5
5. 25 x 5 (only barely managed this)
6. 20 x 8 ~ INCREASE!

5-8 on the forearm work too. These suckers need to grow a little!

I tried to do a set of 5 with 5lbs on a reverse wrist curl, but my arms were spent and I couldn’t ramp up the weight any.

Workout span: 9AM – 11:40AM

Weight: 171lbs.
Body Fat Percentage: 17.2%

Fat Weight: 29.241lbs
Lean Body Mass: 141.759lbs

Very slightly surprised by the gain in lean mass. Not expecting it to stick around, but after watching non-essential weight creep up and LBM sticking around 140, this was pretty nice.

Fast was initiated a little later than I would have liked (midnight), and broken a bit too soon (noon.) I ate quite a bit this day. A decently-sized post-workout meal from Panda Express (note to self: Kung Pao Chicken is fucking AWFUL and you will WAIT for a double-serving of Mandarin Chicken…) Then had a massive(ly awesome) dinner at my aunt’s following that.

I’ve been faithfully cramming at least a cup of cottage cheese down my throat every day as well, so far.

I have another workout coming on Monday and I’ll reflect on my so-far in that post.

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Come Back Crying (P4C5A1D)

UD2 kicks my ass. I just do not have the balls for it.

So I’m going back to the lofty realm of cheesecake and BBQ ribs that is LeanGains. Also less volume work. Today was my last day of volume work. It’s fun, but, I really have no use for the pump.

Heh.

So I went back to my old A1B1 routine, starting with A1 today. Chest/tricep day. Monday. Fuck that worked out horribly.

Not really. I came in early. I finished the heavy portion of this day looong before the benchbros. came to town. I finished up entirely around the same time that Ken11 did. I don’t know if I’ve talked about Ken before or not (I know I’ve cited him as one of the strongest people in my gym) but today we’re christening him because I accurately determined his bodyfat percentage. Woot.

Workout for July 12, 2010

Bench Press

1. 45lbs x 5
2. 60 x 3
3. 80 x 2
4. 100 x 3 ~ increase
5. 90 x 6 ~ increase

This felt really good, honestly. I’m flirting with the idea of increasing the top set by ten pounds instead of five next workout.

Incline Bench

1. 55lbs x 3
2. 70 x 2
3. 90 x 6 ~ increase

This I’ll probably still only bump by five. Too much shoulders, though I found out I can use my legs to help me get to the low pins (failed my seventh rep…)

Horizontal Press, Hammer Grip

1. 65lbs x 3
2. 85 x 2
3. 110 x 1 ~ Actually failed the first attempt but refused to mark down a zero…

I’m ditching these. The machine’s starting to hurt my wrists because of the awkward angle of them to the grips. I could probably fix this. And I am, by switching to close-grip benching.

Pushdown

1. 42.5lbs. x 3
2. 47.5 x 2
3. 52.5 x 5 ~ INCREASE!

Gosh. I almost didn’t EXCITED over this because of the Ryan Reynoldsalike Douchebag who spit LORDLY GOBS OF PHELGM into the water fountain. I wanted to see him fail his 315lbs bench. I didn’t see it from here.

In retrospect: FUCK YEAH! That much closer to lifting the whole stack, HAHAHAHA!

Asschin ~ bodyweight 171.5

1. 51.5lbs x 5
2. 76.5 x 3
3. 101.5 x 2
4. 126.5 x 4 ~ Increase.
5. 61.5 x 6 (misread my log and set the pins to the weight I intended to lift rather than the proper offset, I’m not counting either drop set today)
6. 96.5 x 6

I’ve basically decided that, for top sets, 3-5 will be the rep range of increase. If I get at least three reps at a given weight, I’ll increase it next workout.

Cable Twists

1. 30lbs x 5
2. 40 x 3
3. 60 x 2
4. 80 x 5

Not doing drop sets on core work of any kind.

Weight (preworkout): 169.5
Body Fat %: 17.1%

This is bad. I haven’t been able to properly keep a lid on my appetite following the refeed. I’m going back to UD2, with cardio on off-days to help with the deficit I’m behaviorally incapable of properly achieving through diet.

Start: 10:20AM
Finish: 11:48AM

I took about a half hour break to rest and reflect on my approach (yes, again, another post on planning coming up. Sorry I suck at adhering.) before returning to the floor to do volume-centric work. I cut out some sets based upon the above workout as well. This was from my INTENDED UD2 depletion workout, and I only managed to get one round in before I checked time and blood to decided to do some cardio. Here we go.

Superset: Leg Extension / Leg Curl: 3 x 15 @ 30lbs / 25lbs

Cable Rows: 3 x 15 @ 45lbs

Superset: Lateral Raise / Calf Raise: 3 x 15 @ 30lbs / 45lbs

Dumbbell Curls: 2 x 15 @ 8lbs (no rest, alternating arms)

Pushdown: 2 x 15 @ 27.5lbs (probably should have just skipped these, but I had planned to do the ENTIRE depletion workout, and I cut the extra sets from the back-end.)

Cable Twist: 3 x 15 @ 30lbs (I almost just skipped them because somebody had the pulleys, but he was all “Nah man! I only have one more set on each one!” so I hung out.)

For the single-exercise portions I just waited 2 minutes straight between sets. On the supersets, I did the first exercise, started my timer, walked over and did the second exercise, walked back, and waited for the timer to hit 2 minutes before I did the next set of the first exercise. Seemed to be the least-bothersome way of organizing the rest periods, to me.

Start: 12:35PM
Finish: 1:30PM

I didn’t check time as to when I did the cardio. I think it was around 1:40PM after I called my dad to secure a ride home (I would otherwise be stuck until 7PM, and as I’ve typed this my mom called to tell me she was running late besides… but this was why I figured I’d have time to do the entire depletion routine.) Once sure, I hit the bike for 5 miles in 14 minutes. If I keep biking, I’ll work on speed and try to get to 7.5 miles in 15 minutes, before I work on duration.

Realistically, though, I don’t give a shit about my cardio performance. I’ll probably drop the intensity and go for calories in the future.

I got out of the gym at 2:55PM, after showering/shaving etc.

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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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REFEED ME (P3C4T1)

My computer has been down for a while.

As such, I’ve totally blanked on all the flavor text I was going to post with this workout.

Tension Workout for Thursday, July 8, 2010

Superset: Leg Extension / Leg Curl

1. 30lbs x 5 / 25lbs x 5
2. 45 x 3 / 40 x 3
3. 60 x 2 / 55 x 2
4. 75 x 6 / 65 x 6
5. 70 x 7 / 60 x 7
6. 65 x 8 / 55 x 8
7. 60 x 9 / 50 x 9

Pretty straightforward superset. Throughout the workout I’d usually rest a minute, so that it would be two minutes of rest for the same exercise (Extension, rest a minute, Curl, rest a minute, Extension, etc.)

Superset: Chest Press Machine / Cable Row

1. 30lbs x 5 / 30lbs x 5
2. 45 x 3 / 45 x 3
3. 60 x 2 / 60 x 2
4. 75 x 6 / 75 x 7
5. 70 x 7 / 75 x 8

The cable row was in 15lbs. jumps so I just… didn’t do a drop set there. I should really look up better form on them as well. This was the first time in a LONG time… I fucking HATE rowing.

Superset: Incline Press Machine / Pulldowns

1. 45lbs x 2 / 50 x 3
2. 60 x 12 / 65 x 2
3. 60 x 6 / 85 x 8
4. NA / 70 x 11

Superset: Calf Raises / Lateral Raises

1. 15lbs x 5 / NA
2. 30 x 3 / NA
3. 45 x 2 / 40 x 3
4. 60 x 6 / 55 x 2
5. 60 x 7 / 65 x 6
6. 60 x 8 / 55 x 8
7. 60 x 9 / 45 x 10

I started the Lateral Raises a little later because my calves recover quickly and because I wanted to end the superset together rather than trailing off with increasing reps on calf raises…

I do a lot of thinking while I’m sitting in the Lateral Raise machine. I decided that if Depletion workouts are going to be against the clock (rather than increasing the weights on them), and the Power workouts are going to be the opposite of that (increasing the weights regardless of how long it takes me), what do I do to mark progress on the Tension workouts?

I’m just going to try to get 12 reps on every movement (the rep range is supposed to be 6-12.) I’m not going to be doing this workout plan for very long, but 12 is where I’m going to go “okay, time to increase the weight a little bit here.”

Training to failure isn’t the point of this workout anyway, it doesn’t NEED to be HEAVY, it just should be challenging.

Superset: Dumbbell Curl / Pushdown

1. 10lbs x 10 / 32.5 x 12
2. 10 x 12 / 32.5 x 12

So, for example, I’m going to bump both of those on my next tension workout and just try for about six reps.

Weight: 160.5lbs
BF%: 16.7%

Those measures were taken before this workout, and will count as my ‘depleted’ scores.

Start: 10AM
End: 11:30AM

OBSERVE THE CARB LOAD

1. Smoothie King’s Strawberry Hulk w/ Muscle Builder (or whatever the creatine+glutamine stuff is), used fat-free yogurt instead of pecan ice cream, sized @ 20oz
2. 3 chocoloate chip cookies from The Chocolate Factory
3. Chicken Chalupa w/ baja sauce + bacon club chalupa and an order of cinnamon crisps at Taco Bell
4. 59g Baby Ruth bar (grabbed it in the gas station when I was buying milk, $0.69!)
5. A gallon of milk and a box of raisin bran crunch, the 56oz box. Whichever one is the bigger one because that happened to be on sale at Sentry. (Didn’t finish the box until Friday’s breakfast, and finished the remaining cup or so of milk after I got home from Friday’s workout.)

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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!

Popularity: 3% [?]

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

Popularity: 1% [?]

Happy Princess (P1C2B2)

Went to the gym yesterday morning, finally having a dollar for the soda machine.

Fucker was shut off. Logic’d my way into walking across the parking structure under the assumption that, hey, they probably have these for fuckers heading to work. Bam. There it is.

Dollar was too crinkly. I smooth it several times before hoping I have a dollar in my wallet. I try THAT dollar, twice, before the machine lolquits at me (the dollar-accepting thing turns off if you try too many times to prevent sodahax.)

Top floor of parking structure is the one that leads to my gym. I give up my sodaquest and take this loop-way of getting to the gym. There’s one soda machine on this leg of the journey, and it too is shut down.

I make my way in, put my bag on a chair, and dig out my keys (login badge thing is on it) front desk lady is ALWAYS unfailingly nice to me. She asks me how I’m doing and I lie blatantly. She says she’s doing good too.

In the locker room. I’m already wearing gym clothes so I simply deposit my bag. I get some nail clippers out, clipping nails at a counter. I finish, I hear my phone, I go back to the locker. Check messages, okay whatever, back to the counter…

WHEN SUDDENLY, A DOUCHE APPEARS:

D- “Are you going to pick those up?”
Me- “…Why, do you need a snack?”
D- “That’s disgusting.”
Me- “Don’t judge me by what YOU put in YOUR mouth.”
Another guy comes into the locker room, puts a shaker-bottle thing on the counter, goes to his locker.
D- “Don’t use that counter, this kid put his nails all over it.”
Me- “Nevermind that bro, this old fart leaves cocks in his mouth and forgets to swallow.” I sweep the nails into a trash bin that’s put under the counter FOR THIS REASON “Are we happy, princess?”

I got shitty looks from him for the next hour or two I was in the gym.

Day was significantly improved.

Workout B2 for Wednesday, June 16, 2010

Romanian Deadlift

1. 45lbs x 5
2. 70 x 3
3. 90 x 2
4. 115 x 3
5. 110 x 3
6. 105 x 3

5% drops from top set because I didn’t want to increase reps from set to set. Took a note that I was stepping forward to rack the weight with my left foot.

Pulldown

1. 40lbs x 5
2. 55 x 3
3. 75 x 2
4. 95 x 4
5. 85 x 5
6. 75 x 6

10% drops, since this exercise is a 4-6 rep range anyway.

Lateral Raise Machine

1. 30lbs x 5
2. 45 x 3
3. 60 x 2
4. 75 x 4
5. 65 x 5
6. 55 x 6

10% drops, which are HUGE here since I round up. It’s supposed to be a back-off day.

Torso Rotation Machine

1. 30lbs x 5
2. 45 x 3
3. 60 x 2
4. 75 x 4
5. 65 x 7
6. 55 x 10

I actually had this load setup for doing weighted crunches, but I felt myself in a twisty mood. My obliques haven’t been worked lately and I was surprised that I just-as-barely got through them without altering the weights. 15% drops are harder to manage with such low weights. I piled on reps which, in retrospect, is an ass-backwards way of tackling that problem.

Cardio: 20 minutes, 3 incline/ 3.3mph; Heart Rate @ 135bpm @ finish. The ceiling is 150bpm so I can keep increasing the speed… whenever I manage 40 minutes.

Weight: 162lbs.

I was going to test body composition by the personal trainer dwarf snatched up the handzapper. So I’m going to save that for Monday.

Also Monday: I will be deciding how I’m going to progress with this diet. It’s been two cycles, so roughly four weeks. Typically I see folks have their diet phases lasting anywhere from 4-8 weeks unless they’re horrifyingly fatassed. I’m going to fast tomorrow and do some carb-depletion stuff over the weekend to try and dry-out before measuring on Monday.

Body Fat Percentage Results

• 13%+: I’m just going to continue the diet for another cycle. No-prob-bro.
• 11 – 13%: Diet break for one training cycle, then continue the diet and training as I have been.
• <11%: Diet break for one training cycle, then I’m going change everything around to resemble Ultimate Diet 2.

I’ll probably round the results down if I have a convincing decimal or something, but that’s generally where my mind’s at.

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