3/30/13 off
Cardio: 40 min fasted morning walk
3/31/13 Legs/calves
Lying Hamstring Curls w/ “double clutch”: ramping 3x8, then 8+8 drop followed by 30 partials in bottom 1/2 of ROM (double clutch is up, half down, up, all the way down, repeat)
HS Squats: ramping 1pps sets of 8 until a rest-pause set w/ 6pps 12/6/4 reps…15-20 sec rest only
Narrow stance smith squats w/ 3 sec negative: 8x1pps+25s, 8x1pps+35s, 8x2pps, 8x2pps+10s
Leg Extensions: ramping 3x20, then 20+20 drop
Single-leg leg press: 20x1pps, 20x1.5pps, 20x2pps, 20x2.5pps, 30x3pps (failure)
HS hack machine stiff-leg: 6x15x3pps, on 6th set +15 partials in bottom 1/2 of ROM (i.e. hams fully stretched)
Hack machine calf Raises: ramping 5x15 up to 5pps
Seated Calf Raises: one giant drop set 20/15/12/10/50 dropping a few plates on the stack each drop
Cardio: 40 min incline treadmill
Why the insane volume today you say? Well, this was the response to what I ate during my cheat window last night:
tri-tip sandwich
side of baked beans
jalepeno poppers with plate of fries
steak and cheese stuffed potato skins
apple crumb slice of cheesecake
giant scoop of vanilla ice cream
giant scoop of coconut ice cream
reese’s nutrageous bar
box of good n’ plenties
bag of skittles
choco taco
4/1/13 Chest/delts
Smith Decline: worked up to 2x6x2pps+25s, then 6/2/1 rest-pause with 10 sec rest
Pec Dec Flyes: worked up to full stack 2x12, on second set dropped to 50% and repped to failure…something like 20-25 ish
DB Incline Press: 10x70, 8x85, 5x95, 5x95
DB Lateral Raises: 3x10+15, 10 reps w/ 30s then 15 w/ 15s drops on all 3
Seated Smith Overhead Press: worked up to 5x1pps+25s, then 7/1 rest-pause just 10 sec rest (nothing left)
Heavy Rope Face Pulls in Lat Pulldown Machine: 3x12, hard squeeze
Cardio: 48 min fasted morning walk (wanted to get groceries at Trader Joe’s and didn’t make it back in time =/
(1) So are you still with Shelby? How are things shaping up according to you or him?
(2) Why don’t you want to stay in academia? How was your PhD experience (the good, the bad, the ugly)?
[quote]infinite_shore wrote:
(1) So are you still with Shelby? How are things shaping up according to you or him?
(2) Why don’t you want to stay in academia? How was your PhD experience (the good, the bad, the ugly)?[/quote]
Yes. I’m still with Shelby. I have no idea how things are shaping up. I look depleted and flat so I have no idea if I’m making the right kind of progress. I feel absolutely terrible though except for the time that I’m sleeping. Food fantasies all day, weak, no energy, moody, etc.
As far as academia, that’s a long story. In a nutshell, I have not had one positive experience in grad school. People are a terrible combination of 1. socially awkward 2. arrogant. Lethal combination.
4/2/13 Back/bis
Underhand WG Pulldown: ramping 10, 8, 6, 4+drop w/ 50% that weight for 25 reps
T-Bar Rows: ramping from 1 45 plates to 6 plates, sets of 6 (6 plates was ugly…momentum here)
DB Strict Rows: 2x12x130s
WG Cable Row: worked up to top set of 12 then drop to 50% weight for 20+ reps
Rope Cable Rows: same as WG
Close-grip HS Preacher Curls: ramping weight 30, 20, 10, 6+drop w/ 50% for 8 more reps
Single arm cross body cable curl: ramping weight 20, 15, 12, 10+18 drop w/ 50%
Cardio: 40 min fasted morning walk
4/3/13 Delts/tris
Single arm standing DB Press w/ underhand grip: ramping sets of 8 from 20s to 60s (stimulate…short of failure hee)
Behind back leaning cable laterals: ramping 15, 12, 10, 8
HS Shoulder Press: ramping by 15lb ps 12, 10, 8, 6x2pps+ drop w/ 1pps for 15-20 reps
Lying incline one arm lateral raises: 2x15
Rear Delts pec dec: ramping 20, 15, 12, 10, 8, 6
Rope pushdown: ramping 20, 15, 10, 6+drop w/ 50% load
Slight decline skull crushers: ramping 12, 10, 8, 6
Cardio: 40 min fasted morning walk
*In other good news, I got the job!!
*Also, Shelby says I’m “very close” so I may only be depleting for just a few more days here and front loading into the show. Fingers crossed!
4/4/13 off
Cardio: 40 min fasted morning walk
4/5/13 Legs/calves
Lying Hamstring Curls: ramping 15, 12, 10, 8
Leg press against 2 monster bands per side: (plate weight only) 2x15x6pps, 1x15x7pps
Leg extensions: 3x15
HS Power Squat: ramped up to 6x6pps, 6x7pps
DB Stiff-leg RDLs (front foot elevated for stretch): 3x20x60s
HS Hack Calf Raises: warmup to 1x15x4pps w/ 3-3-1-3 tempo (ouch)
Bodyweight calf raises: 100, 50, 25, 25 (15 s rest between each)
Seated calf raise: 3x12
Cardio: 40 min fasted morning walk
*In case you’re wondering why training has gone so basic and to a more moderate volume…I’m eating so little carbs at 2 weeks out…that’s why!
[quote]jskrabac wrote:
[quote]infinite_shore wrote:
(1) So are you still with Shelby? How are things shaping up according to you or him?
(2) Why don’t you want to stay in academia? How was your PhD experience (the good, the bad, the ugly)?[/quote]
Yes. I’m still with Shelby. I have no idea how things are shaping up. I look depleted and flat so I have no idea if I’m making the right kind of progress. I feel absolutely terrible though except for the time that I’m sleeping. Food fantasies all day, weak, no energy, moody, etc.
As far as academia, that’s a long story. In a nutshell, I have not had one positive experience in grad school. People are a terrible combination of 1. socially awkward 2. arrogant. Lethal combination. [/quote]
How many years into the program are you? So you’re leaving with the MS and trying for jobs in finance? Best of luck to you!
[quote]The3Commandments wrote:
[quote]jskrabac wrote:
[quote]infinite_shore wrote:
(1) So are you still with Shelby? How are things shaping up according to you or him?
(2) Why don’t you want to stay in academia? How was your PhD experience (the good, the bad, the ugly)?[/quote]
Yes. I’m still with Shelby. I have no idea how things are shaping up. I look depleted and flat so I have no idea if I’m making the right kind of progress. I feel absolutely terrible though except for the time that I’m sleeping. Food fantasies all day, weak, no energy, moody, etc.
As far as academia, that’s a long story. In a nutshell, I have not had one positive experience in grad school. People are a terrible combination of 1. socially awkward 2. arrogant. Lethal combination. [/quote]
How many years into the program are you? So you’re leaving with the MS and trying for jobs in finance? Best of luck to you![/quote]
3 1/2 years in. I’ve got the MS, and I got the job offer!
4/6/13 Chest/delts
HS Decline w/ monster mini-bands: (plate weight only) 2x8x4 25s per side, then 8/3/1 rest-pause w/ same weight
Pec Dec Flyes: 12x full stack, then 12/9 drop set w/ full stack and 75% that
DB Incline: 10x70, 8x80, 6x90 weak sauce…no carbs =(
DB Lateral Raises: ramping sets of 8, then 8/8/8/8 drop set w/ 40/30/20/10
Smith Machine Seated Shoulder Press: 6x1pps+25s, then 6/6 drop w/ 1pps+25s/1pps
Rope Face Pulls on Lat Pulldown Machine: 3x12
Cardio: 40 min fasted morning walk + posing practice about 30 min
4/7/13 Back/bis
Underhand Lat pulldown: 10, 8, 6 ramping
Seated V-grip cable row, 1 sec squeeze: 15, 12, 10 ramping
DB Rows: 2x20x115
Straight arm pulldown: 3x8
Meadows stretchers w/ rope: 3x12
Machine Preacher Curls: ramping 3 sets of 8, then 8/8/8 drop set
BB Curls w/ 5 sec negative: 4x6
Cross-body Hammer curls: ramping 10, 8 then two 6/6/6 drop sets
Cardio: 40 min fasted morning walk
4/8/13 Delts/tris
Single arm standing DB press, underhand grip: ramping 6s–20, 30, 40, 50, 60, 70 (stimulation)
Behind the back cable lateral raises: ramping 15, 12, 10, 8 (no rest between arms, just back and forth)
HS Shoulder Press: 12, 10, 8 ramped, then 10x2pps (failure)
Lying Side Incline Lateral Raises: 2x15x15s
Rear Delt Pec Dec: 20, 15, 12, 10, 8, 6 ramping weight only 15 sec rest…final few sets went into partials
Rope Pushdowns: ramping 20, 15, 12, then 10+20 drop
Close-grip swiss bar press: 12x1pps, 8x1pps+10s, 4x1pps+20
Cardio: 40 min fasted morning walk
