Posted: November 4th, 2010 | Author: ERIC | Filed under: Body | Tags: deadlift, depletion, power, tension | No Comments »
Oh boy. Going to dump some workouts now. Actually managed to make my schedule for once.
And by schedule I mean something other than my vaguely-once-a-week sort of deal. Which thoroughly surprised me.
Workout for Wednesday, October 27, 2010
Pre-workout: 1 scoop Purple Wraath BCAAs, ephedrine/caffeine (25/200mg)
Body Weight: 167bls.
Body Fat Percentage: 18.8%
Start: 9:06AM
Stop: NOON
Round 1
Bench Press: 3 x 15 @ 45lbs.
Row: 3 x 15 @ 45lbs.
Lateral Raise: 3 x 15 @ 25lbs. (a little too heavy)
Round 2
Bench Press: 3 x 15 @ 45lbs.
Row: 3 x 15 @ 45lbs.
Lateral Raise: 3 x 15 @ 20lbs.
Round 3
Dumbbell Incline Bench: 3 x 15 @ 30lbs. (so 15/db)
Pulldown: 3 x 15 @ 30lbs.
Lateral Raise: 2 x 15 @ 20lbs.
Round 4
Dumbbell Incline Bench: 3 x 15 @ 30lbs.
Pulldown: 3 x 15 @ 30lbs.
Lateral Raise: 2 x 15 @ 20lbs.
Round 5 (because I had more time to waste but didn’t feel like doing cardio before I finished leg depletion)
Leg Press: 3 x 15 @ 50lbs.
Leg Curl: 3 x 15 @ 30lbs.
Calf Raise: 3 x 15 @ 30lbs.
Dumbbell Curl: 2 x 15 @ 8lbs.
Pushdown: 2 x 15 @ 22.5lbs.
Crunch: 2 2x 15 @ 35lbs.
Workout for Friday, October 9, 2010
Pre-workout: 2 fun-size Baby Ruth, ephedrine/caffeine (50/200mg)
Peri-workout: 2 scoops Purple Wraath BCAAs
Note to Self: Don’t let that shit get room-temperature if you value it staying in your stomach. Close call.
BW: 163.5lbs
BF%: 18.6%
Start: 9AM
Stop: 10:30AM
This was after a day of rest, which on low-intake really means a day of suffering. So I lowered the weights in expectation of just “not being able to do it,” and I was right. This was a lot tougher for me than it looked on paper.
Round 1
Leg Press: 3 x 15 @ 30lbs.
Leg Curl: 3 x 15 @ 25lbs.
Calf Raise: 3 x 15 @ 15lbs.
DB Curl: 2 x 15 @ 5lbs.
Pushdown: 2 x 15 @ 17.5lbs
Crunch: 2 x 15 @ 25lbs.
Round 2
Leg Press: 3 x 15 @ 30lbs.
Leg Curl: 3 x 15 @ 25lbs.
Calf Raise: 3 x 15 @ 15lbs.
DB Curl: 2 x 15 @ 5lbs.
Crunch: 2 x 15 @ 25lbs.
Pushdown: 2 x 15 @ 17.5lbs
Workout for Monday, November 1, 2010
Pre-workout: 2 scoops EAS premium protein + 200mg caffeine (1.5 hours pre)
BW: 164.5lbs.
BF%: 18.0%
Start: 9:16AM
Stop: 11:22AM
No rest within supersets, 2 minutes rest between each coupling. I did a warm-up set for each NEW muscle group (so no warm-up on leg extensions because I’d done leg presses, and no warm-up on curls because I’d done pulldowns, etc.) I really guesstimated a lot of the poundages here as well. I figured it was supposed to be muscularly-challenging but not to the point where it’d hurt my head like a max-effort might. So that’s what I looked out for.
Superset 1
Leg Press: 1 x 12 @ 50lbs.; 2 x 12 @ 70lbs. (increase)
Leg Curl: 1 x 12 @ 30lbs.; 1 x 12, 1 x 9 @ 60lbs. (stay)
Superset 2
Leg Extension: 1 x 10; 1 x 2 @ 60lbs. (stay)
Seated Leg Curl: 2 x 12 @ 50lbs. (stay, it was HARD)
Set 3
Calf Raises: 4 x 12 @ 60lbs. (increase)
-5 minute BREAK to 10AM-
Superset 4
Incline Bench Press: 1 x 6 @ 45lbs.; 2 x 12 @ 60lbs. (good; MAYBE increase)
Pulldown: 1 x 6 @ 45lbs.; 2 x 12 @ 70lbs. (stay)
Set 5
Lateral Raise: 12, 11, 6 @ 45lbs. (stay)
-5 minute BREAK to 10:55AM-
Superset 6
DB Hammer Curl: 2 x 15 @ 10lbs. (increase)
Pushdown: 12x 9 @ 32.5lbs. (stay)
Set 7
Crunch: 1 x 12 @25lbs.; 3 x 12 @ 50lbs. (increase)
Workout for Wednesday, November 3, 2010
Pre-workout: 2 scoops EAS premium protein, 2 Hershey’s walnut cookies, ephedrine/caffeine (25/200mg)
BW: 166.5lbs (yay!)
BF%: 17.8%
Start: 9AM
Stop: 12:26PM
Deadlift
- 135lbs. x 5 (double-overhand)
- 155 x 3 (d-0)
- 220 x 1 (left-over)
- 260 x failed twice (left-under)
- 240 x 1 (l-u) ~ managed it, but can probably do more. I couldn’t find my most recent deadlift record so I’m not that surprised I jumped too high up. Going to go for 250 next week.
- 215 x 2 (l-0)
Met Xavier, college quarterback doing olympic lifts with the squat rack to my left. Cool cat.
Incline Bench
- 45lbs. x 5
- 60 x 5
- 80 x 3
- 105 x 2
- 120 x FAIL ~ same story.
- 100 x 3
- 85 x 7
Chin Assist weighed at 173lbs.
- 103lbs. x 2
- 118 x 5
- 98 x 8
NOTE: the weights listed are lifted, not the offset (first set offset was 70lbs., for example.)
Lateral Raise
- 45lbs. x 5
- 85 x 2
- 105 x 1
- 80 x 4
- 60 x 7
Crunch
- 45lbs. x 5
- 60 x 5
- 85 x 3
- 110 x 2
- 125 x 3
- 115 x 3
I really didn’t like having the numbers ready for this workout. This is easily the most important workout of the week. Not knowing what I wanted to accomplish with each exercise really left me in the lurch on this day and… just pissed me off.
Top Set Rep Goals
Deadlift – Singles
Incline Bench – Sixes
Chin Assits – Triples
Laterals – Sixes
Crunch – Triples
Popularity: 2% [?]
Posted: July 11th, 2010 | Author: ERIC | Filed under: Body | Tags: bro, curl, deadlift, dumbbell, incline bench, lateral raise, lats, power, pushdown, RDL | No Comments »
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
- 75lbs x 5 (hook grip)
- 110 x 3 (hg)
Deadlift
- 145lbs x 2 (hook grip is slipping now)
- 185 x 3 (right / left) ~ Increasing.
- 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
- 45lbs x 5
- 55 x 3
- 75 x 2
- 95 x 3 ~ increase
- 85 x 4 ~ increase
- 75 x 6 ~ increase
- 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
- 55lbs x 3
- 75 x 2
- 95 x 2 ~ stay
- 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….)
- 75 x 5 ~ increase
- 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
- 32.5lbs x 3
- 42.5 x 2
- 52.5 x 2 ~ stay. I’m officially past halfway to pushing the entire stack, haha!
- 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
- 5lbs x 5
- 10 x 5
- 15 x 5
- 20 x 1
- 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.
Popularity: 1% [?]