Neural Charge workout and a few training drills at the firehouse. Not much…but at least I did something today.
A. ATG Squats: 135x3, 170x3, 190x3, 210x3, 230x3, 250x3, 210x3, 230x3, 250x3, 210x3, 230x3, 250x3, 210x3
B. Deadlift: 210x3, 260x3, 280x3, 300x3, 320x3, 340x3, 300x3, 320x3, 340x3, 300x3, 320x3, 340x3, 300x3
C. Standing OHP (strict form): 95x3, 115x3, 135x3, 155x3, 165x3 x5
D. Machine Curls (perfect rep): 45x10, 70x8, 80x8
E. Kneeling Cable Crunches: 3x10 @ 180 lbs
Tomorrow, I’m breaking the workout into 2 sessions. Depending on how well I perform, I may keep it split into a noon session and a 5:30 session.
interesting…I’ve been contemplating 2 sessions a day as well. The thing I worry about is if I cut the first session in half I might not get around to the second later…(kids, etc)
What are your reasons for doing IF? Oh, and try some weighted planks and see if you don’t feel sore in the right places the next day! 
[quote]mom-in-MD wrote:
interesting…I’ve been contemplating 2 sessions a day as well. The thing I worry about is if I cut the first session in half I might not get around to the second later…(kids, etc)
What are your reasons for doing IF? Oh, and try some weighted planks and see if you don’t feel sore in the right places the next day! :)[/quote]
2 sessions a day won’t be that much of a problem for me. I’ll extend my lunch by 30 minutes for the first session, stay 30 minutes later at work, and do the second session right after work as usual.
IF was appealing to me for the same reason the Pulse Feast is appealing to Thibs…I love to eat large quantities all at once. Also, with supporting data demonstrating an improvement in insulin sensitivity (a problem of mine) I couldn’t resist giving it a 1-month trial to see what it does.
Are you considering doing it?
First day of 2-a-day workouts. It’s amazing what you can get done when you’re only given 30 minutes.
12:00 p.m. Workout
A. Bench Press: 135x3, 210x3, 220x3, 230x3, 240x3, 250x3, 260x3, 250x3, 255x3, 260x3, 250x3, 255x3, 260x3, 250x3, 255x3, 260x3, 250x3
Stuff interspersed with bench sets
A1. Single Arm 45 Cable Rows: 4x8 @ 100 lbs ea arm
A2. Kneeling Cable Crunches: 1x10 @ 180 lbs
A3. Pallof Presses: 1x10 @ 50 lbs ea side
A4. Swiss Ball Crunches: 1x10
A5. Machine Shrug Iso-Holds: 4x8 @ 295 lbs
5:45 p.m. Workout
A. ATG Squat: 135x3, 170x3, 190x3, 210x3, 230x3, 250x3, 210x3, 230x3, 250x3, 210x3, 230x3, 250x3, 210x3, 230x3, 250x3, 210x3
B. Deadlift: 210x3, 260x3, 280x3, 300x3, 320x3, 340x3, 300x3, 320x3, 340x3, 300x3, 320x3, 340x3, 300x3, 320x3, 340x3, 300x3
C. Rear Delt Cable Crossovers: 4x8 @ 30 lbs
D. Planks: 2 x 1 minute (shoulders hurt before core does)
I felt so much better during squats and deadlifts today compared to yesterday. I wonder if getting my blood pumping with that 12:00 workout had anything to do with it. In any case, doing the first workout fasted on BCAA’s seemed to work just fine. 30 minutes doesn’t seem to negatively impact my energy levels. However, the 2nd workout required a scoop of SWF after about 45 minutes. I’ll keep this setup for now. Hopefully my office won’t mind the extended lunch as long as I stay an extra half hour.
It’s way too hot out for the roads to be congested.
A. Modified Thibs Lat Pulldown: 6x8 @ 90, 100, 110, 120, 130, 130
B. Lat Pulldowns (iso-hold): 4x8 @ 130, 140, 140, 140
C. Machine Curls (perfect rep): Max full, max upper, max lower x 3 @ 84 lbs
D. Hammer Curls (held at mid-point): 3x8 w/ 30’s
E. Eccentric-less Work: 2 sets standing lat pulls, bentover lat pulls, curls
The gym was kind enough to allow me to flip over one of their benches, throw a couple 45’s on it and use my rope to pull it across the floor. Weird stares abound.
Nothing. Absolutely nothing.
Except climbing a tree to save a cat.
Middle of the day workouts are awesome. Get in, get shit done, get out. I sense a double entendre in there somewhere.
12:00 p.m. Workout
A. ATG Squsts: 135x3, 175x3, 195x3, 215x3, 235x3, 255x3, 215x3, 235x3, 255x3, 215x3
B. Good Mornings: 5x5 @ 95, 115, 115, 115, 115
5:45 p.m. Workout
A1. Standing OHP (strict form): 95x3, 115x3, 135x3, 155x3, 165x3, 175x3, 165x3, 170x3, 175x3, 165x3
A2. Shrugs: 4x8 @ 210, 295, 295, 295
B1. Incline BB Press: 185x3, 205x3, 225x3, 235x3, 245x3, 235x3, 240x3, 245x3, 235x3
B2. Single Arm 45 Degree Cable Rows: 2x8 @ 100 lbs ea arm (somebody took my cable after that)
C. BB Bench Press: 235x3, 245x3, 255x3, 265x3, 255x3, 260x3, 265x3, 255x3
I really like breaking the workout up into 2 sessions. The afternoon workout really wakes me up for the rest of the day.
Hey, lady that tried to speed in front of me to cut me off, that’s what happens! Yeah! Yeah, that’s what happens!
12:00 p.m. Workout
A. Deadlifts: 185x3, 265x3, 285x3, 305x3, 325x3, 345x3, 305x3, 325x3, 345x3, 305x3
B. Leg Extensions: 130x8, 150x8, 150x8, 150x8
5:45 p.m. Workout:
A. Standing OHP (strict): 95x3, 115x3, 135x3, 155x3, 175x3, 165x3, 170x3, 175x3, 165x3
B1. Incline BB Press: 185x3, 205x3, 225x3, 235x3, 245x3, 235x3, 240x3, 245x3, 235x3
B2. Machine Shrugs: 4x6 @ 385 lbs
C1. BB Bench Press: 235x3, 245x3, 255x3, 265x3, 255x3, 260x3, 265x3, 255x3
C2. Facepulls: 4x8 @ 140, 150, 150, 150
Left forward deltoid is sore today. But I managed to push through and still have a decent acceleration on the MTW for bench. IF has gotten a bit easier changing the feeding hours from 3-11 to 1-9. Most of the food I consume is in the PWW now. That’s GOTTA carry some good body comp benefits. Re-testing bodyfat after completing these 3 weeks.
A. Neural Charge Workout
B. Kneeling Cable Crunches: 3x10 @ 180 lbs
C. Pallof Presses: 3x10 ea side @ 80 lbs
I suppose I should put in more work somewhere today. Just can’t decide if I want to take full advantage of a rest day or not.
12:00 p.m. Workout
A1. Standing OHP (strict): 95x3, 115x3, 135x3, 155x3, 175x3, 165x3, 170x3, 175x3, 165x3
A2. Machine Shrugs (iso-hold): 4x8 @ 345 lbs
B. Lateral Delt Raises: 3x10 w/ 25’s
5:45 p.m. Workout
A. ATG Squats: 3xBARx3, 135x3, 175x3, 195x3, 215x3, 235x3, 255x3, 215x3, 235x3, 255x3, 215x3
B. Deadlifts: 215x3, 265x3, 285x3, 305x3, 325x3, 345x3, 305x3, 325x3, 345x3, 305x3
C. Farmer Walks: 1 lap w/ 70 lb DB, 2 laps w/ 45 lb plate
I think I figured out the shoulder pain after deadlifts. It seems my shoulders are slightly in front of the bar on take off some of the time. I tried focusing on sitting back a little more when exploding up…and now my shins are a bit more scraped up than usual. Meh, chicks dig scars.
12:00 p.m. Workout
A1. BB Bench Press: 3xBARx3, 135x3, 225x3, 235x3, 245x3, 255x3, 265x3, 255x3, 260x3, 265x3, 255x3
A2. Seated V-Handle Rows: 4x8 @ 150 lbs
B. Machine Flys: 5x5 @ 150, 165, 180, 195, 210
5:45 p.m. Workout
A. ATG Squats: 3xBARx3, 135x3, 175x3, 195x3, 215x3, 235x3, 255x3, 215x3, 235x3, 255x3, 215x3
B. Deadlifts: 215x3, 265x3, 285x3, 305x3, 325x3, 345x3, 305x3, 325x3, 345x3, 305x3
I think I’m off squats and deadlifts for a while. My back is getting progressively worse, and I’m not sure why. I’m going to replace ATGs with Hack Squats. But I’m not sure what to replace the deadlifts with in the meantime. It really sucks, but I would rather my back heal up before pushing into higher 1RM PRs.
are you both squattng and deadlifting every day? that might be why your back hurts
[quote]caveman101 wrote:
are you both squattng and deadlifting every day? that might be why your back hurts[/quote]
I squat Monday, Thursday, & Friday. I deadlift Tuesday, Thursday, & Friday. I’m only working with 80% of my last tested 3RM on those days and I wear a belt on anything over 300 lbs. Either my form is shitty or my body is shitty…or a little bit of both.
A. Modified Thib’s Lat Pulldowns: 6x8 @ 120 lbs
B. Machine Lat Pullovers (iso-hold): 158x10, 178x10, 178x10, 178x10
C. Machine Preacher Curls: 3xMax Full, Max Upper, Max Lower @ 84, 94, 94 lbs
D. DB Hammer Curls (hold @ midpoint): 3x8-10 w/ 30’s
E. Eccentric-Less Sled Work: 3xLat Pulls, Bentover Lat Pulls, Biceps Curls @ Sled+90 lbs
F. Eccentric-Less Sled Work 2: 5xSled Pulls @ Sled+135 lbs
Down another 2.2 lbs. That’s a little fast for my taste. Probably has something to do with breaking my work up into 2 sessions and eating 90% of my calories in post-workout windows. I’ll try and eat a bit more to slow the weight loss to ~1 lb a week.
12:00 p.m. Workout
A1. Hack Squats: 135x3, 225x3, 315x3, 365x3, 385x3, 405x3, 365x3, 365x3, 385x3, 385x3, 405x3, 405x3, 365x3
A2. Lying Leg Curls (iso-hold): 4x8 @ 110 lbs
Hack squats are being used to give my back a rest in the hopes that the pain in the lower region will subside. Hack squats are not nearly as satisfying as regular ATG squats.
5:45 p.m. Workout
A1. Standing OHP (strict form): 95x3, 115x3, 135x3, 155x3, 175x3, 165x3, 165x3, 170x3, 170x3, 175x3, 175x3, 165x3
A2. Machine Shrugs (iso-hold): 4x8 @ 345 lbs
B. Incline BB Press: 185x3, 205x3, 225x3, 235x3, 245x3, 235x3, 235x3, 240x3, 240x3, 245x3, 245x3, 235x3
C. BB Bench Press: 235x3, 245x3, 255x3, 265x3, 255x3, 255x3, 260x3, 260x3, 265x3, 265x3, 255x3
D. Seated V-Handle Rows: 4x8 @ 150 lbs
E. Thibs’ Latest Biceps Recommendation: 4x8 Pinwheel Curls, 4x8 strict hammer curls w/ 20’s, 25’s, 30’s
I had a little extra time and energy to fill after the rows, so i gave it a shot. That shit burns!
Although I don’t feel as accomplished after doing hack squats, at least my back doesn’t hurt tonight. I’ll give it a couple weeks and then go back to ATGs. Still don’t know what I’m going to replace deadlifts with tomorrow.
12:00 p.m. Workout
A. Rack Pulls: 135x3, 225x3, 315x3, 365x3, 385x3, 405x3, 365x3, 365x3, 385x3, 385x3, 405x3, 405x3, 365x3
B. Leg Extensions: 4x8 @ 110, 130, 135, 140
Not a good idea to do rack pulls today. But at least I feel like I did something worthwhile on my nooner.
5:45 p.m. Workout
A1. Standing OHP (strict): 3xBARx3, 95x3, 115x3, 135x3, 155x3, 175x3, 165x3, 165x3, 170x3, 170x3, 175x3, 175x3, 165x3
A2. Machine Shrugs (iso-hold): 4x8 @ 345 lbs
B. Incline BB Press: 185x3, 205x3, 225x3, 235x3, 245x3, 235x3, 235x3, 240x3, 240x3, 245x3, 245x3, 235x3
C. BB Bench Press: 235x3, 245x3, 255x3, 265x3, 255x3, 255x3, 260x3, 260x3, 265x3, 265x3, 255x3
D. Seated V-Handle Rows (high pull): 4x8 @ 150 lbs
My arms hurt. But it feels good to get through that workout. With tomorrow being a simple neural charge workout, pretty sure I’ll throw some band rehab work in throughout the day. And I’m not doing rack pulls again until my back has had a chance to rest. But I still have to find something to work the posterior chain. I’m wondering if switching to a lower weight/higher rep scheme would work for a temporary time.
Neural Charge
A1. Pinwheel Curls (2 sec iso-hold): 3x8 w/ 25’s, 30’s, 35’s
A2. Hammer Curls (strict form): 3x8 w/ 25’s, 30’s, 35’s
With a lack of focus on biceps over the last year or so, I figure hitting them 2-3 times a week will be beneficial for the overall appearance of my arms.
Band Rehab: 80 band pull aparts, 80 OH Triceps Extensions each arm
Had to get a physical for the county. So my day was a little off.
1:00 p.m. Workout
A1. Standing OHP (strict): 3xBARx3, 95x3, 115x3, 135x3, 155x3, 175x3, 165x3, 165x3, 170x3, 170x3, 175x3, 175x3, 165x3
A2. Machine Shrugs: 3x8 @ 345 lbs
5:45 p.m. Workout
A. Hack Squats: 3x45x3, 135x3, 225x3, 8x315x3
B. Romanian Deadlifts: BARx3, 135x3, 185x3, 225x3, 275x3, 315x3, 315x3, 275x3, 275x3, 225x3, 225x3, 185x3, 185x3
C. Jump Roping: A lot
D. Leg Extensions (iso-hold): 4x8 @ 120 lbs
E. Seated Leg Curls (iso-hold): 4x8 @ 120 lbs
Apparently the weakness of my structural integrity moved from my lower back to my right knee. This sucks. I’m always depressed when I can’t squat.
The only positive thing about today, my blood pressure was 120/75. That’s the first time it’s been under 130 in 6 years. I’d ascribe it to switching to an IF style of eating, but that might just be post hoc.
The negative portion of the physical is always the Pulmonary Function test. I failed that when I was 17. I had to do it 4 times today to get the minimum requirement. That’s just embarrassing even if I’m well aware of my lung limits, despite never smoking a day in my life.
A bit strange to bench in a superman t-shirt (worn in honor of the Smallville’s series finale tonight)
12:00 p.m. Workout
A1. BB Bench Press: 3xBARx3, 135x3, 225x3, 235x3, 245x3, 255x3, 265x3, 255x3, 255x3, 260x3, 260x3, 265x3, 265x3, 255x3
A2a. Seated Wide Parallel Grip Rows (iso-hold): 4x8 @ 120, 135, 150, 150
A2b. Face Pulls (high to low): 3x8 @ 120 lbs
5:45 p.m. Workout
A. ATG Squats (belted): 3xBARx3, 135x3, 175x3, 195x3, 215x3, 235x3, 255x3, 235x3, 235x3, 245x3, 245x3, 255x3, 255x3, 235x3
B. Romanian Deadlifts: 5x5 @ 225 (taking it easy on the lower back)
C. Seated Hamstring Curls (iso-hold): 4x8 @ 140 lbs
D. Heavy Bag Kicking: A lot…until I was tired
Belted squats for the first time today…felt great. Adding them back in and moving the weight up a little.
A. Modified Thib’s Lat Pulldown: 6x8 @ 120, 125, 130, 135, 135, 135
B1. Lat Pulldown (iso-hold): 4x10 @ 100 lbs
B2. Straight-arm Press Down: 4x10 @ 25 lbs
C. Machine Preacher Curls: Max full, max upper, max lower x 3 @ 70 lbs
D1. Pinwheel Curls (iso-hold): 3x8 w/ 20’s, 25’s, 25’s
D2. DB Hammer Curls (strict): 3x8 w/ 20’s, 25’s, 25’s
E. Pallof Presses: 3x10 ea side @ 50 lbs
Smallville is over. Man of Steel won’t be out until 2012. A world without Superman seems colder somehow.