Berkhan Workout A2

Workout for May 5th, 2010

Incline Bench 8RM

1. 45lbs. x 8
2. 55 x 8
3. 60 x 8
4. 65 x 8
5. 70 x 8
6. 75 x 2 (got nauseous, stopped, didn’t muscularly fail though)
7. 60 x 10 (drop set; dropped from the last completed 8-rep set)

Wide-Grip Chest Press Machine, 8RM

1. 30lbs. x 8
2. 45 x 8
3. 65 x 8
4. 80 x 8 (nearly vomited again, blehh)

Rested for about 10 minutes after this. Resumed workout at 10:05AM

Horizontal-Grip Chest Press Machine

1. 45lbs. x 5
2. 55 x 2
3. 60 x 8

Since this exercise was consecutive with A1 (as is the rest of the routine) I was able to precalcudict some warm-up sets and a slightly-bumped top set. This one will be bumped for my next workout.

Triceps Pushdown

1. 22.5lbs. x 5
2. 27.5 x 2
3. 32.5 x 12

This exercise will be bumped.

Pulldown

1. 40lbs. x 5
2. 60 x 3
3. 80 x 2
4. 105 x 10 (failed!)

I never actually determined the threshold for pulldowns on the A workouts, since I substituted chins with pulldowns. I think a 8-12 rep range would be appropriate, as the two B-workouts have 4-6 and 6-8 rep ranges. So, this exercise will be bumped!

Body Weight: 161lbs.
Body Fat Percentage: 15.6%

Condition: C+

Again, didn’t sleep well the night before. But I had slept a lot during the day so this was not too surprising. Had a protein bar 60 and my EC stack 30 minutes prior the workout. I just felt ‘ready’ to.

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Training Update

I’ve been forgetting to update the blog, but I haven’t been forgetting to workout. Because I’m not gay.

9/25/09
Squat: 1 x 3 @ 170lbs.
Press 1 x 5 @ 65lbs.
HamChin: 1 x 5 @ 60lbs. offset (I don’t know how much I weighed this day, scale was DISAPPEAR)

10/2/09 – First Workout @ L.A. Fitness
Squat: 3 x 5 @ 185lbs. (almost failed the very last rep, BUT I DIDN’T)
Bench: 2 x 5 @ 80lbs. (also did 1×1@85, before these two sets)
Deadlift: 3 x 1 @ 185lbs. (need chalk, need big socks, form, etc.)

Weight: 168lbs.
Bodyfat: 17.4%

10/6/09
Squat: 1 x 4 @ 195lbs. (failed my 5th rep, looks like another week until 200, FUCK!)
Press: 1 x 2 @ 70lbs. (this exercise: I really miss having a mirror to check form it; felt like my abs were cleaning my pelvis)
HamChin: 1 x 4 @ 55lbs. offset (I almost want to count the 5th rep, I just SO SLIGHTLY missed it, but again: Not a faggot.)

Weight: 169lbs.
Bodyfat: 20.1% – disregarded; carb-loaded

HIGHLIGHTS

Gym Salesman “This is the squat machine–”
Me “Machine? No.”
GS “I know you said you don’t like machines, but in case you injure yourself–”
Me “I’ll wait on it and go back to the rack when I’m healed.”
GS “Okay, but when you squat, it puts pressure on your knees?”
Me “…Yes. [suspicious]”
GS “Right, when you squat down and your knee goes past your foot, you put tremendous pressure on your knee. This machine allows you to squat without that pressure, so you can keep squatting when your knees are sore.”
Me “I just squat with proper form and avoid this issue entirely.”

GS “So today’s Friday and you’re doing squats, so you probably aren’t benching today, but here are where the benches ARE.”
Me “So I see… what makes you think I’m not benching today?” (refer to my workout schedule above)
GS “A lot of people have their ‘chest day’ on Monday.”
Me “Oh, right. I forgot about that…”
GS “When’s your chest day?”
Me “The day I work my chest.”
GS “…”

So next to me, this black curlmonkey starts doing his barbell curls in the other squat rack. Fine, whatever, I only need one squat rack until I’m superhuman so I just rest it up while I watch him do push-curls (like a push press, only with curling… that uh.. sort of… “put your hips and back and drop your head into your shoulder blades like you’re about to cum” way of curling.) I look at his notebook and notice that this Friday, Mr. Monkey is hitting his biceps from all angles.

Monkey “You gots a notebook too?”
Me “A-yup.”
Monkey “Dats cool bro, you gotta keep track yo shit.”
Me “Shore do.”
Monkey “I do so many sometimes I fergit.”
Me “So many what?”
Monkey “Uh [checks notebook] …curls.”

Golden.

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