I always feel better when I eat Papaya–it reallyu helpd digest red meat. I need to get my diet in check as well.
Fri. 2/6
Armzeez
Dips: BW x13, x12, 12, 10, 11
EZ Pr. Curl: 50x12, 80x10, 100x6, 100x5.5 (grinder, just couldn’t get it past half)
Rev. Grip SM Triceps Press:
1pps x 15
2pps x 10
2pps + 50 x 10
2pps + 70 x 7.5
DB Hammer Curl: 25x10, 40x10, 50x10, 60 x 8+6+2 (r/p)
a1: PJR Ez Pullover/Extension: 50x12, 70x10, 90x5
a2: Curl Machine (1 arm): 30x10, x20, x20
Saturday 2/7
OFF.
Woke up, ate, surfed net, played w/kids, set up databases (work stuff), ate, napped, woke up, ate, surfed net, ate, thought about sleeping, surfed net, kids, ate, currently surfing net typing this, thinking about eating and sleeping and tomorrow’s back workout.
[quote]SteelyD wrote:
Saturday 2/7
OFF.
Woke up, ate, surfed net, played w/kids, set up databases (work stuff), ate, napped, woke up, ate, surfed net, ate, thought about sleeping, surfed net, kids, ate, currently surfing net typing this, thinking about eating and sleeping and tomorrow’s back workout.[/quote]
Sounds like a perfect “off” day. Now that’s how you get stronger!
Steely you certainly haven’t lost any momentum. Great work bro.
On the diet issue, I’ve been thinking about getting a full make-up done by a Holistic Medicine Doctor. From what I’ve read they don’t generalize at all, but treat every individual as just that. Any foods that have adverse effects on the body can be determine and then elliminated from ones diet.
Stay strong!
Sun. 2/7
Back
Rack Pulls (5/3/1 - C2W1)
(Goal)Actual
(305x5)308x5 (140kg)
(350x5)352x5 (160kg)
(395x5)396x7 (180kg)
CG (neut) pullup: BWx2 (lol)
BB Shrug: 100k x 15, 140k x 30, 180k x 25, 220kg(484#) x 10+3
Naut. Row Machine (2 arm, low-neut grip): 220x20, 230x12, 290x5, 330x10+3+2
Naut. Row Machine (1 arm, high-neut grip): 150x15, 210x15, 250x15 ← tough
CG Lat P/D: 180x12, 200x10, 210x9
I’ve known this for awhile, but yesterday it really bothered me that my ‘vertical’ pulling (Lat PD, pullups, chins, etc) is MUCH weaker than my horizontal pulling (ie. rows of all varieties). I really need to focus more on pulling myself off the floor. I’m sure that will help development as well (width vs thickness?)
I checked out another gym yesterday, across town from my ‘back’ gym that’s 40 minutes away.
Pros: Chest supported T-bar, Selectorized iso-row, trap bar, lat pullover machine
Cons: Db’s to 140
The reason I started going to the one gym was the HS Bench machine, the power rack, and the heavy db’s, but this other gym has more for potential ‘back’ development and I’m not using the HS Bench while I’m doing a few cycles (read: months) of 531 bench/chest.
I may just pay the daily rate for whichever gym I hit on Sunday since I only go up there once a week. More like a la carte gym du jour.
sounds good steely. are you using betaine hcl?
MJ- Currently, I use “Mega-Zyme” digestive enzymes with regular meals and I have a bottle of NOW Betaine HCL (648mg) that I only take one of with a big steak meal, usually lunch or dinner.
I can positively say that the dig.enzymes have made a difference with digestion, gas, bloat, feeling well, etc., but I don’t know that HCL has added anything.
There was a thread recently in S/N forum about a GI doc questioning the Poliquin protocol for that stuff-- not that I was following that (I didn’t even know about it), but it raised enough questions in my mind that I’ll finish this bottle and not purchase another. I’ve read that some people swear by it. I think the regular enzymes are enough for me for now for long term.
Mon. 2/8
Bench/Chest
531 C2W2 “Threesies”
(Goal) Actual
(220x3) 225x3
(250x3) 250x3
(280x3) 280x6.6 (fail at about 60-70%)
CGBP (1/2 Foam Press): 245x10, 365x10, 275x10, 300x4 +1spot -PR, 275x7 + 3 full foam*
Inc. DB Press: 110x8.5, 110x4 + 1 spot, 110x6, 70x25, 80x19+2 (r/p)
Chest Cable Flye: 25x10, end. Left shoulder felt uncomfortable. Probably fatigued from volume.
Rope Triceps pushdown: 85x25, 105x15, 125x16, 140x17
20 min. Rec Bike
10 min. Sauna
- See Dave Tate’s “Triceps Hell” video. Did 1/2 foam CG’s like usual but on command had someone hold a whole foam (ie full circle) then more reps.
Weird fatigue pattern tonight with Inc Db’s and pushdowns.
[quote]SteelyD wrote:
Mon. 2/8
Bench/Chest
531 C2W2 “Threesies”
(Goal) Actual
(220x3) 225x3
(250x3) 250x3
(280x3) 280x6.6 (fail at about 60-70%)
CGBP (1/2 Foam Press): 245x10, 365x10, 275x10, 300x4 +1spot -PR, 275x7 + 3 full foam*
Inc. DB Press: 110x8.5, 110x4 + 1 spot, 110x6, 70x25, 80x19+2 (r/p)
Chest Cable Flye: 25x10, end. Left shoulder felt uncomfortable. Probably fatigued from volume.
Rope Triceps pushdown: 85x25, 105x15, 125x16, 140x17
20 min. Rec Bike
10 min. Sauna
- See Dave Tate’s “Triceps Hell” video. Did 1/2 foam CG’s like usual but on command had someone hold a whole foam (ie full circle) then more reps.
Weird fatigue pattern tonight with Inc Db’s and pushdowns.
[/quote]
Fatigue or not, that is impressive incline work after heavy flat bench and CGBP.
Tues 2/9
Beach Muscles
w/u
BB Curls: Bar x 15, 70x10, 90x10, 135x9* + 105x11 PR, 110x13 * hitched a couple
Pinwheel Curls: 70x10, 80x10, 95x5 (grip fail), 95x7+2+2 r/p
1 arm DB Prchr Curls: 20x15, 30x12, 40x10, 50x5**, 30x10 ** couple self-spots
Low Cable Curl (2 hand): 50x20, 80x12, 112.5 x 13
Curl Machine: lightweight x 99999999999
30 minutes rec. bike (purged all slow ballad songs from mp3 player while pedalling)
10 min Sauna
I don’t know why people insist that a biceps only workout is ‘light’. I always feel drained after one. I put everything I have into them. When I got home last night, I felt like I had a full body workout. Back and abs are a little sore, probably from bracing them during BB curls, pr. curls, and holding the heavy db’s for pinwheels. I don’t know, maybe it’s just me being a wussy.
nah, looks like you were using pretty respectable poundages for your gunz show
At 135 curls are by no means light.
[quote]SteelyD wrote:
Tues 2/9
Beach Muscles
w/u
BB Curls: Bar x 15, 70x10, 90x10, 135x9* + 105x11 PR, 110x13 * hitched a couple
Pinwheel Curls: 70x10, 80x10, 95x5 (grip fail), 95x7+2+2 r/p
1 arm DB Prchr Curls: 20x15, 30x12, 40x10, 50x5**, 30x10 ** couple self-spots
Low Cable Curl (2 hand): 50x20, 80x12, 112.5 x 13
Curl Machine: lightweight x 99999999999
30 minutes rec. bike (purged all slow ballad songs from mp3 player while pedalling)
10 min Sauna
I don’t know why people insist that a biceps only workout is ‘light’. I always feel drained after one. I put everything I have into them. When I got home last night, I felt like I had a full body workout. Back and abs are a little sore, probably from bracing them during BB curls, pr. curls, and holding the heavy db’s for pinwheels. I don’t know, maybe it’s just me being a wussy.[/quote]
That’s cuz they’re still full-body-swinging a massive 65 barbell with ease.
Wed 2/10
Legzzzzzz/Zquaattzzzz
Squat
531 C2W2 “3”
w/u, 135x6, 225x6, 295x5, 340x5, 380x10*
Fr. Squat: 135x20, 225x10
C1: Calves in LP: 4pps x 15, 5pps x 15, 6pps x 13
C2: (1 leg) Leg ext: w/u, 100x20, 140x17, 160x13
Short and sweet. Almost puked. * I’m not happy with my 380x10. I should have had 12 as my legs/back were just starting to fatigue. I failed on conditioning (breath, etc). That’s not acceptable by any means, so I think I need a conditioning regimen. I’ve already started some cardio, but I don’t know what that’s giong to do for big squat sets. Pissed.
380 x 10 is pretty stout by most standards but I understand where you are coming from. Couple years ago I was determined to get to the proverbial 405 x 20. Started at 405 x 10 and every other week added a two reps. Finally failed at 405 x 19:( Gotta try it again.
Damn, 405x19 is a HUGE set!
That is some stout squating, SteelyD. Nice work.
Great work SteelyD! That is some serious squattin’.
Curling 135 for reps is awesome. Your bis must be huge. The squats are really getting up there as well.