Simply Depleted

Eh.

I managed to knock my head during a seizure since last I updated. Kind of weird what things I lose from my mind when that happens. I’m looking back on everything and feeling it’s too complicated.

I’m going to stop with the notation crap.

Tomorrow I have a photo test for an agency in Chicago, so today I’ve done a massive workout and spent some time in the sauna to shed some water.

Depletion Workout for Tuesday, August 3, 2010

Block One

Leg Press: 12 sets of 15 @ 50lbs. (going to add weight to this one next time)
Chest Press: 6 x 15 @ 50lbs.
Row: 6 x 15 @ 45lbs.

Block Two

Leg Curl: 12 x 15 @ 45lbs. (…ow)
Incline Press: 6 x 15 @ 45lbs.
Pulldown: 6 x 15 @ 50lbs.

Block Three

Chest Press: 1 x 15 @ 50lbs.; 2 x 15 @ 40lbs.
Pec Fly: 2 x 15 @ 40lbs. (felt I was using my arms too much on the chest press, but then realized I did entirely too much volume on chest anyway and THAT was why my arms hurt…)
Calf Raise: 3 x 15 @ 45lbs.
Bicep Curl: 2 x 15 @ 8lbs.

Block Four

Lateral Raise: 3 x 15 @ 35lbs.; 1 x 15 @ 20lbs. (BARELY)
Crunch Machine: 3 x 15 @ 30lbs.
Calf Raise: 1 x 15 @ 45lbs.

Block Five

Bicep Curl: 4 x 15 @ 8lbs.; 2 x 15 @ 5lbs.
Cable Twist: 6 x 15 @ 30lbs.

Block Six

Pushdown: 8 x 15 @ 17.5lbs (going to add weight to this one next time, guess I was wrong about my arms…)
Calf Raise: 8 x 15 @ 45lbs.
Cable Twist: 3 x 15 @ 30lbs.
Crunch Machine: 5 x 15 @ 30lbs. (will add weight)
Lateral Raise: 1 x 15 @ 20lbs.

The exercises were not necessarily done in the order shown, and definitely not straight across. I’m just noting volume because it’d be a huge hassle to delineate the order… and largely unnecessary besides.

Cardio

Stationary Cycle: 7.44 miles in 35 minutes (majority intensity: 2)
[26 minute break]
Treadmill: 1.65 miles in 35:46 (majority intensity = 3 incline, 3.3 mph)

There were slower warm-up/cooldown periods I’m not noting. Next time I’m going to start the machines at the listed intensities to get things going quicker.

Workout Timeline

8AM – EC1, bs275
9:17 – Block 1
9:41-9:47 – Five minute break leading into Block 2
10:15-10:20 – Break to Block 3
10:39-10:47 – Break to Block 4
11:02-11:07 – Break to Block 5
11:36-11:40 – Break to Block 6
12:20PM – Finished weight portion of the day
12:36 – EC2, bs322
1:05 – bs315
1:48 – Finished 35 minutes of cycling
2:50 – Finished 35 minutes of walking
5 – EC3
6 – bs257

EC = Ephedrine/Caffeine (25mg/400mg)
bs = blood sugar. It’s always been a concern of mine that my sugars get too low during high-volume lifting… clearly not as much of an issue as I expected. I took my usual amount of slow-acting insulin but none of my ‘fix yer damn sugars’ insulin, just to get a gauge of exercise-related impact.

Bodyweight Timeline

8:55AM – Body Weight: 174.5lbs
9:10 – MASSIVE CRAP, BW – 172.5lbs., Body Fat: 17.9% (sad day)
12:30PM – 169lbs.
1:03 – Not quite so much crap. 168.5lbs.
2 – 166.5lbs
3 – 166lbs
3:50 – Finished shower. 165.75lbs.
4:11 – 10 minutes in whirlpool. 165lbs.
4:35 – 7 minutes in dry sauna. 164.5lbs.
4:55 – Spent another 5 minutes in the dry sauna and started to get lightheaded, so I decided to stop. 164.5lbs.
5 – Final weigh-in before I left, having air-dried a bit. 164lbs.

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Show Prep

I had a workout on Friday evening around 5PM, to prepare for a walking audition (I still don’t know what to call the modeling interviews) for a show to benefit a school in India in May.

I don’t think I’m even being considered. I’m overweight, oversize, and my posing sucked. I HAD TO TURN LEFT.

Nevertheless I did what I could to prepare for it, which was also sabotaged by a ‘fuck it I’m with my buddy’ attitude. I went to the YMCA with him to show him where to go to do the exercises I laid out for his routine (it’s a machine program and you’d think that it’d be no-brainer material. And it is.) while I joggy-walked to the opposite end of the gym to get a very low volume/low intensity workout in myself.

I would have loved to have done a six-setted depletion torture session, but I wanted to be done when he was done (he drove, of course) and I had limited physical resource anyway. I was still torn up from Wednesday’s workout, which felt easy-balls at the time, but which was now mocking me mercilessly. I had no problem skipping my legs this workout. He had no such luxury, and it feels good to find out he was barely even half-squatting, making him go below knee with the same weight, and watching him stumble around afterwards.

Mean, yes, but totally worth it.

I had him take conservative loading parameters nonetheless as I checked for form. I also threw in direct arm work at the end for both of us, him because I want him to get his compounds in with the best form possible, and still be able to do his favorite bro-lifts. I didn’t harass him on form for his curls. He did preacher curls with good-enough form, and he needs to feel like he’s at least a little bit competent so he doesn’t give up the second I’m not around to badger him.

Back at his house we had a camerafag posedown. I still don’t have abs, and he’s skinny enough to have them be visible if he understood (despite multiple explanations) the concept of progressive overload. Which he will soon enough now that he has starting weights for all his lifts and a program that doesn’t change other than “bump weight when you hit the rep ceiling.”

So by no means is my workout from Friday worth shit. I’m just recording it so I understand where my gym frequency is at. I have, over this week, probably overate again. Tomorrow (Sunday) marks Day One if I decide to look at this from a “Fifteen Weeks Out” perspective. Which I am.

I wish I had those pictures, my shoulders look ridiculous and I love it.
EDIT: Pictures are here.

Workout for Friday, February 12th, 2010

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