I think all my problems boil down to food. I should probably eat more.
that could speed up things for a while. a boost in metabolism is always good
[quote]darwin420 wrote:
Today marks 7 years married to my wonderful wife. We celebrated over the weekend, and it was glorious.
[/quote]
Wow! Congratulations, bro.
Sometimes being a Navy contractor sucks. This has been the Week From Hell™. I haven’t been able to train at all since Monday, and my diet has been mostly crap (basicaly eating when i have been able, whatever has been available).
Normal training and diet to resume as soon as this blows over (i.e; come Monday).
Darwin, good luck with everything. It’s been awhile, but I had to stop by and check out your post!
I am resuming activities today (FINALLY). I have another trip out to a remote site coming up, but I don’t know when, but it should only be a day trip, so it won’t impact my schedule.
I’m going back to Rippetoe’s program, M/W/F, with Tu/Th/Sat being my cardio days. I noticed over the past couple weeks that my fat loss slowed considerably, and it coincides with stopping my cardio. So, since I still have a good amount of flab to lose, I’m starting it back up again.
I must admit, I’ve felt like absolute SHIT for the last week without doing my workouts.
Thanks, man! There have been some upsets, but it’s not gonna stop me! I figure I’ll have all the kinks worked out soon enough, and all of this will be second nature!
How’s the wife doing?
[quote]darwin420 wrote:
How’s the wife doing?[/quote]
Good. I posted an update in my log. Basically, she’s still pregnant!! But we had a false alarm this weekend, and the doctors seem to think that by the end of this week, our baby will be here. So we’re very excited!!
[quote]Tonino wrote:
darwin420 wrote:
How’s the wife doing?
Good. I posted an update in my log. Basically, she’s still pregnant!! But we had a false alarm this weekend, and the doctors seem to think that by the end of this week, our baby will be here. So we’re very excited!![/quote]
That’s awesome that it’s so close. You’re gonna have fun!
Side note: just read the Hepburn training article ( http://www.T-Nation.com/article/performance_training/hepburn_solution_for_strength_and_power ) … looks interesting. Thoughts?
[quote]darwin420 wrote:
Tonino wrote:
darwin420 wrote:
Side note: just read the Hepburn training article ( http://www.T-Nation.com/article/performance_training/hepburn_solution_for_strength_and_power ) … looks interesting. Thoughts?[/quote]
I also read that article. Sounds interesting. Changes up the rep/set scheme which might be good if you’re looking to get away from 3x5. Also hits all the big muscles with compound lifts.
[quote]Tonino wrote:
darwin420 wrote:
Tonino wrote:
darwin420 wrote:
Side note: just read the Hepburn training article ( http://www.T-Nation.com/article/performance_
training/hepburn_solution_for_strength_
and_power ) … looks interesting. Thoughts?
I also read that article. Sounds interesting. Changes up the rep/set scheme which might be good if you’re looking to get away from 3x5. Also hits all the big muscles with compound lifts.
[/quote]
That’s what I was thinking, too. Might be a nice change, and I am curious about the claims about adding so much weight to lifts. I’m going to keep it on the back burner for now, and return to Rippetoes for the time being. I think I jumped to fast in wanted to switch up my program, and I think my numbers only prove that fact.
[quote]darwin420 wrote:
That’s what I was thinking, too. Might be a nice change, and I am curious about the claims about adding so much weight to lifts. I’m going to keep it on the back burner for now, and return to Rippetoes for the time being. I think I jumped to fast in wanted to switch up my program, and I think my numbers only prove that fact.[/quote]
Once we get settled in with the baby, I also want to get back to Rippetoe. I don’t think I truly reached my max with that program. Mostly my fault, but I will be back for another round of the program!!
I HATE HIIT!!!
Wow. It’s been at least 3 weeks since I did any sort of real cardio. Man, I really lost a lot of stamina in that time. I don’t plan on stopping again - I’m actually going to do a lot more cardio, because I REALLY want to get back into running.
I started with a 5 minute warmup on the stationary cycle; next were 10 intervals of 20 second hell-bent and 40 second recovery; then I did another 5 minutes to cool down.
My legs are sore. I still haven’t really stopped sweating.
It’s all good.
For the “regulars” of this log: http://www.T-Nation.com/tmagnum/readTopic.do?id=2274410 … posted in beginners so as not to detract from the log aspect of this thread. I’d appreciate input on the potential program. It’s quite a departure from what I’ve been doing, but I think it might be a good way for me to go (and there’s only one way to really find that out).
WEEK 13 - 6-25-2008
Remember kids, slacking off is detrimental to your progress. Yeah, the last few weeks of intermittant lifting really screwed my lifts over. I felt like a pansy today, even though I thoroughly kicked my ass. I just felt like my fuel tank was hovering on “E.”
LIFTS:
BACK SQUAT:
45x10
135x8
205x5
225x4
215x3
→ I screwed up trying out a new warmup scheme. That’ll teach me.
MILPRESS:
45x10
55x8
65x5
75x3
80x5
80x5
80x5 (barely)
→ The scheme worked better here. Despite a lower weight than I had been using, I felt like I got a better workout.
BB ROW:
65x8
85x5
105x3
120x5
120x5
120x3
→ Again, lower weight than I had been using, but I felt like I was working myself harder.
PULLUP:
(note: I gave in and used the assisted pull up machine. My lack of progress with these made it seem like a good idea - which I think it was)
50% BW - 2x5 (will drop the assist lower next time)
DIPS AU NATURAL:
BWx8
BWx5
→ Almost got that sixth one, but it was crappy form, so I’m not counting it.
INCLINE SITUP:
BW+45 3x5
HYPERS:
BW+45 3x5
Yeah, so, remind me not to fuck up my lifting schedule again, lol. I feel like an ass, and losing numbers on my lifts really is punishment enough.
I still think I need to eat more, but my mind is hindering my progress because I still feel I have a significant amount of body fat yet to lose. Can’t have it both ways - the battle continues. 
Anyhoo. Until next time, chaps!
Darwin, I felt the same when I would take a week or 2 off. But I would think that you could recover more quickly and hit new PRs sooner than the 1st time you were lifting these numbers…
Time will tell, for sure. I’m not gonna stop. I’m all about this lifestyle, and any hitch like this profoundly pisses me off. Motivation for the next round, I guess.
What I really wish I had was a training partner. THAT would be awesome beyond belief. Oh, well. Make do with whatcha got, right?
I hate HIIT, I really do. But I have to admit that it works pretty well.
On cycle:
5 minute warm-up
8 intervals (20/40)
5 minute cool-down
2 intervals fewer than Tuesday, but I felt so much more exhausted. That means one of two things: A) I was more intense today, or B) I haven’t fully recovered from Tuesday (and yesterday’s lifting).
Still having the dilemma on where I want my training to go. The next couple weeks of Rippetoe’s will probably help me fully make up my mind. If I keep stalling, then I’ll likely go to the 4-day split, to see if I can shock my system into more development. If I manage to progress at an appropriate pace, then I’ll likely move on to the Texas Method (I’m lookin’ at you, Dude, lol).
So much information, so much to learn, and so much uncertainty about what my own body will respond to. A good part of this game really is mental, and I’m mental enough to fill an Asylum.
Or I could just toss a coin. That could work, too. 
WEEK 13 - 6-27-2008
LIFTS:
BACK SQUAT:
45x10
155x5
185x3
205x1
215x5
215x5
215x5
BENCH (BB):
45x10
70x5
95x3
105x1
120x5
120x5
120x5
DEADLIFT:
185x5
205x3
225x1
290x5
PULLUP: (90lb assist on machine)
1x5
1x4
DIPS:
BWx8
BWx5 ← stalled. can’t seem to make it to 6
INCLINE SITUPS:
BW+50 3x5
HYPEREXTENSIONS:
BW+50 3x5
I’m pissed with my squats. I’m happy with my dead. And I had some left in the tank for bench, unfortunately. My dips have stalled, and I’m not sure what to do. Maybe add 10 lbs and start moving up again?
This session kicked my ass, though, and I’m happy about that.
WEEK 14 - June 30, 2008
First day of WS4SB (slightly modified version, to incorporate a 2nd lower body day).
I need to check on the face pulls, coz I’m not sure I’m doing them right, and no one at the gym knew what I was talking about. Also, my incline bench was a struggle, but I thought I brought it low enough from my flat bench numbers (30# less)
Anyhoo. On to the numbers.
FLAT BENCH:
45x10
65x8
85x5
115x3
125x1
145x5 <–W00t!
YATES ROW:
45x10
115x10
115x10
125x8
125x8
INCLINE BB PRESS:
115x6
115x4
115x4 ← not cool.
FACE PULLS:
40x12
60x12
80x12 <–not sure I’m doing them right.
INCLINE SITUPS:
BW+25 x12
BW+25 x12
BW+25 x10
All in all, I think I’m gonna like this routine. I think I need to up some of my weights, and check form on a couple, but overall I think this will be good.
Your incline bench isn’t that far off from your flat. When was the last time you did incline anything …? Expect those numbers to increase.
If you like the routine, then you will be successful.