...and She Screamed Claudio!

Training Training Logs
141

This is going to be a rough, possibly error-filled post. Zombie mode and I don’t have my journal right in front of me.

Had to RUN through the workout, for real. When I say there were no rest times… I mean it. Hop on/hop off. Partner hop on/hop off, etc. I had a date, though, and didn’t have time to piss around. I’m even going to transcribe the workout so it properly reflects the ridiculous pace.

(YESTERDAY)

[u]Back[/u]

Cool T-Bar Row Machine (Never tried, w/e)
2+25pps x 10?
2pps x 14?
2pps x 12?
One-Arm HS Pulldowns (Supinated grip for death)
2+5pps x 7
1+35pps x 15
1+35pps x 13???
V-Grip Pulldowns (Had to jump on different machine, way too light!)
165? x 22?
165? x 18?
Reverse DB Flyes, face into incline bench
40 x 8-9 poop
35 x 10-12 poop
25 x 14-16ish
DB Shrugs with 5 second holds
95 x 8-10
85 x 8?

No cardio. Kept the food pretty low-key, went out for a pizza and didn’t eat much. Don’t think I even broke my caloric total for the day, truthfully. Even if I did I was able to get in some extra special cardio later in the evening anyway.

142

K, so I was super tired today after a long night last night. Caught a second wind upon getting out of work and had a pretty fucking ninja good workout.

[u]CHEST + TRICEPS[/u]

Decline BB
260 x 3.5
240 x 8?

Incline Press Machine
2+25 x 13+1
2+25 x 10

Flat Flyes
70 x 6
60 x 6 (lol?)
45 x 12

Super slow, Pushdowns for pump/pre-exhaust (a la Meadows)
135 x 13
120 x 12

Dip Machine
2+35pps x 3-4, lolz
2+20pps x 10+1
2+10pps x 11

Standing Overhead Dumbbell Extensions (these are so weak for some reason, but just going for reps today)
55 x 17
55 x 13

20 minutes of fairly brutal stairclimbing, actually.

AND IT’S TIME TO EAT.

(Ps, somewhere around 13-16 lbs down now.)

143

Had to have another abbreviated session. Didn’t get in until late because the roomie/training partner had to work late, and I was trying to finish up quickly so I can hang with the lady friend tonight.

[u]Legs[/u]

Box Squats
405 x 2.5 (This was heavy, my set-up wasn’t 100% at ALL. This will be much easier next time.)
385 x 7
355 x 12
315 x 15

100-Rep Leg Extensions
2pps x 20
2pps x 16
2pps x 14
2pps x 16
2pps x 20
2pps x 14

One-Leg Kneeling Hammie Curls
65pps x 9
55pps x 15
45pps x 16 DROP SET to 35pps x 6

DC Standing Calf Raises
3pps x 7 (Had to stop, had some mid-back stuff that did NOT feel natural. W/e, my calves are fine lol.)

Weighted Ab Machine
205 x 12
205 x 10

Hanging Leg Raises
x 30
x 16

No cardio at the gym. Definitely not enough calories today either.

144

what are your rest periods like now?

and did that extra special cardio involve… HIIT glute bridges?

145

[quote]fr0IVIan wrote:
what are your rest periods like now?

and did that extra special cardio involve… HIIT glute bridges?[/quote]

Rest periods are very low these days, actually. I’ve been transitioning towards a quicker tempo for some time now, and now that I got a training partner who is like a little spider monkey we can afford to bust ass the whole time. I take it a LITTLE slower on the biggest, heaviest sets of the day but not really all that much.

Lol, yes, yes it did. As did fasted morning cardio, haha.

Morning weight today: 226 on the nose. Hell yes. Damn near halfway there already.

Happy Whatever Day!

146

lol good stuff man. I’m looking forward to the new year’s pics (no homo?)

btw did she scream claudio?

147

[quote]fr0IVIan wrote:
lol good stuff man. I’m looking forward to the new year’s pics (no homo?)[/quote]

Wtf man. Full homo obvi.

Ha - Yes. Eventually the HIIT/Marathon combination proved to be too much though, lolz.

Today I had to get in by myself. My roomie is salaried and the gym is 7-7 today. He works 9-7, bummer. Whatever, I killed delts because my parents are coming LATE tonight with my bed, my dog, etc. I’m going to need to show them Colorado for the very short time they’ll be here tomorrow so I won’t be able to gym it up anyway.

No morning cardio, despite spending the night. :frowning: Throat was feeling very suspect and I’m not trying to contaminate anyone, lol.

[u]Delt Domination[/u]

Atlantis Seated OHP Machine (Actually really liked this.)
210 x 5.5
195 x 8
180 x 8

Standing Lateral Machine (Fucking luv)
120 x 14
120 x 9
90 x 12 DROP SET to 60 x 9-10

Strict Seated Lateral Machine
110 x 11
90 x 14
70 x 20

DB Front Raises (No English, but no wraps so I had to bail after 2 because of C.T.)
35s x 14
35s x 10

One-Arm Cable Front Raises
15?!?! x 22 (Just getting blood pumping.)

Face-Pulls (Shoulders were so. fucking. pumped.)
235 x 16-18
225 x 15
195 x 15
150 x 18

20 minutes stairclimbing with intervals. Not my optimal choice of cardio but w/e.

Back up to just 229 today, so I gained a 3 pounds yesterday but I’m very happy with that. Considering the multitude of crap that went into my body…

148

Welp, beautiful, great day today. Semi-novel to ensue.

My parents were visiting our relatives in Wisconsin for Thanksgiving, and went like 17 hours out of their way the last two days to bring me some very important things.

1.) A fucking bed. Super nice bed, actually. I had been camping at the girlie’s house the last couple nights but gaaawd is it nice to have my Queen-sized beauty and not some fucking air mattress. lol

2.) My fucking dog! 'nuff said.

3.) Furniture. Again, pretty easy. We had ONE love seat that can fit two (three if they’re small,) a broken camping chair and that’s it, haha. Now we have the love seat, a leather “chair and a half” (google) and two leather Lay-Z-Boys. It’s like we have a real house again.

And they brought a bunch of other shit, too. The ONE problem is that they couldn’t fit my M-Fing Prowler on this trip. So, so, so very sad right now. I NEED to get if I go home around Christmas/NYE because man would that have been beneficial to have for this diet.

Speaking of the diet, I’m about back to where I was before Thanksgiving. Parents were extremely impressed and remarked that they don’t know how I’m going to lose 27 more pounds. They’ll see.

I’m about 90% sure my mom now knows we smoke weed though, lol, because of this note we had on our refrigerator. Whatever. It’s legal, and it beats the hell out of RX ANYTHING.

So the last few days I have been coming down with a real turd of a sickness, but that’s no excuse not to go and kill it in the gym. Yesterday I felt like hell and still had a pretty damn fine delt day out of it, so today we decided to hit arms.

Tonight’s probably going to be a shit show so I’m being a little conservative on the calories.

[u]ARMS[/u]

Pushdowns
180 x 9
150 x 14
135 x 14

Dip Machine
2+30pps x 16
2+30pps x 13
2+25pps x 11

Standing Overhead DB Extensions
60 x 15
60 x 13

Hammer Preacher Curls (Strict)
45 x 4+2 (bummer)
40 x 7 (bummer)
35 x 10 (meh)

HS Preacher Curl
1+35 x 9
1+25 x 10

Super Gnarly “Reverse Curls” (All focus on ball of forearms.)
340 x 11
320 x 11
280 x 13

20 minutes of more good interval stairclimbing.

I’m now starting to notice I’m getting into a lot better cardiovascular shape. Cool.

149

the wacky tobacky doesn’t sap your intensity or anything?

150

[quote]fr0IVIan wrote:
the wacky tobacky doesn’t sap your intensity or anything?[/quote]

Au contraire, actually. I never use to use it anywhere NEAR close to my workout times. At one point a buddy who is doing chemistry shit talked about combining 1.3d and MJ. I gave it a whirl and haven’t turned back since.

The 1.3d brings a quiet intensity, if you will, and the MJ helps with mood/pain/focus and also makes music sound much more awesome, lol.

It’s unconventional, but my training has been pretty stellar since doing this, imo.

151

huh. different strokes for different folks.

lol I’m completely nonfunctional on MJ. the only way it could possibly “help” me is making me think that an hour has passed when in reality only five minutes have passed. so I’d get out of the gym sooner lolol

152

[quote]fr0IVIan wrote:
huh. different strokes for different folks.

lol I’m completely nonfunctional on MJ. the only way it could possibly “help” me is making me think that an hour has passed when in reality only five minutes have passed. so I’d get out of the gym sooner lolol[/quote]

Lol! That’s definitely how I use to feel when I was sort of high when I hit a session way early in college. I totally do things differently now, though. 1.3d and the MJ like, right before. Literally, haha. But again, definitely different strokes.

Had to hit the session solo again tonight. Roomie is still working until 7 and had extra shit to do afterward, and I need to be getting in bed between 9 and 10 (or at least trying,) instead of still doing sets and then cardio at that time, haha.

I got really lucky and came down with a totally bullshit cold on Thanksgiving, but it hasn’t stifled me too much so far. Probably gave it to the girlie, though, so she’s not feeling so hot. NO SPECIAL CARDIO THE LAST TWO SLEEPOVERS! lol, w/e.

Still, I’m definitely eating more than I should be (not good stuff = going out at restaurants,) and I have gotten shit-faced beligerent (like $50 tabs, FUCK,) the last few weekends. I mean, I’m still losing weight easily and hitting PRs so I’ll roll with it until I can’t anymore.

*** Edit, wrote this before the workout. Shouldn’t have written it lol, jinxed myself! Also had to buy a new belt, a super nice leather one because I lost my old one. Fuck.

[u]Back Day[/u]

Rack Pulls (LB was crazy tight. Not good here.)
465 x 2 (wtf)
405 x 4 (WTF)

T-Bar Row Machine
2+20 x 8
2 x 12

HS Pulldowns
2+5pps x 9
1+40pps x 12

Pulldowns (Correct machine this time)
145 x 7
120 x 9
90 x 19

Rear Flye Machine (All adjustable benches taken.)
90 x 16
90 x 12
75 x 14
60 x 16

5-Second DB Shrugs (Mid-back started to feel weird during.)
100 x 8
75 x 10
50 x 10

Then about 23 minutes of good incline treadmill walking. All of it was a 15 degree incline and most of it was at 3.2 MPH.

153

Alright. Felt like I was good going in to the workout but fuck did this harsh cold hit me hard halfway through.

For the record, I have now gotten two girls sick at the office, two of my roommates, and my dad who visited last weekend. This is one of the nastiest and most intense colds I’ve had in a while, haha. Fever-like symptoms basically minus vomiting. W/e, shit happens.

[u]Chest + Shoulders[/u]

Plate-Loaded Incline (Not HS)
3pps x 4
2+25pps x 8
2+20pps x 9.5

Decline BB (Not good. No spotter, so awkward unracking and I wasn’t feel it.)
225 x 4
185 x 11

Flat DB Flyes
65 x 5.5 (wut)
45 x 9

Atlas OHP-Type Machine
150 x 8
135 x 9-10

Standing Lateral Machine
120 x 11
105 x 10

Seated Lateral Machine
100 x 20
100 x 16

Rear DB Flyes (Face into incline bench)
35 x 16
35 x 13

Then a very extremely kickass 25 minutes of HIIT Stair Climbing.

154

L.O.L.

Jesus H.

Wtf.

'nuff said.

Went in for legs yesterday, and the following is the ensuing result:

A2G Squats
315 x 2 (wtf)
265 x 4 (trolololol)

Leg Press
6 pps x 10 (ZIIIIIING)

And then I ran at a 15 MPH incline for 20 or so minutes, doing some intervals.

It was fucking pathetic. We were both sick and weak. Our forms were terrible. Something was REALLY missing from the equation last night. During the leg press warm-up we basically mutually decided it was most beneficial to bail.

Going to take some scheduled time off, maybe have an easy day or two and get back to. It’s a little earlier than I’d have liked for a de-load but my off-days have been really over the place and lessened in volume as of late.

It really doesn’t help that I’m eating like a 12-year old girl, either. But, I’m getting more and more detail in my abs / outer torso / back / legs daily so I can’t complain too much. Was at about 226 this morning, but I think it’s a “truer” version of 226 than my 227 was last week, IDK if that makes sense.

So, fuck.

155

bro… you’re overtraining

trollumad.jpeg

156

[quote]fr0IVIan wrote:
bro… you’re overtraining

trollumad.jpeg[/quote]

For real though. Blah.

I’ve been doing a lot of running lately and I’m pretty sure I have some fucking Achilles tendinitis or something. Fuuuuck.

Brought the sickening intensity today during my first de-load workout.

[u]De-load Upper[/u]

Decline BB
175 x 20
135 x 25

Pushdowns
105 x 20
75 x 25

Shoulder Press Machine
120 x 20
90 x 25

T-Bar Machine
1plate x 16
35lbs x 15

HS Curl Machine
1 x 15
35 x 20?

And then I ran.

157

I like how you format your log posts and bold stuff. makes it nice to read.

Boring deload sesh is boring. :slight_smile:

Where’s your bodyweight at these days?

158

Thanks Bug, I do try to keep it as easy-to-read as possible for people. The workouts themselves are ugly enough that I don’t need them to translate over any worse than it already is. :slight_smile:

Weight right now is fluctuating a bit, but I’ve been around the 225 mark or so this last week. Like I kind of mentioned, this has been kind of a shitty week and a half diet-wise. Ordering my HumaPro today at lunch, and hopefully nursing this Achilles injury. I really shouldn’t be doing anything on it (at all) but I’m a stubborn young buck.

Plus, if I have to cut out cardio I will seriously have to eat like a rabbit. Like 1400-1600 calories or something. I’m really not sure if I’m mentally prepped for that level of dieting yet, but we’ll see how this injury comes along.

(For the record, imagine every step you take there’s a splitting pain shooting into your heel from your ankle. Walking/standing/running, all of it. Bummer.)

159

Today at lunch I did a mostly fasted 2 mile run.

After work I did somewhat less fasted 3 mile run in 26 minutes and a little bit of change. Not too very fast, but my pace and endurance are getting much better undoubtedly.

160

what kind of shoes are you wearing to train and run in?