What did you get from the Chinese restaurant?
You’re leaving out the good stuff, c’mon.
I have log entries like that and I think that it’s perfectly fine. I mean who wants to count every curl done?
The trouble with cart pushing in Costco is that all those people lining up for the free samples make you slow down your pace.
james
LOL,that would be me, I also tell my daughter to get me some more, and then end up feeling absolutely disgusting, I guess crab dip, mushroom ravioli, granola, sugar free juice, turkey meatballs, rice pudding and mango pudding isnt a good mix.
Nikki, I basically had 2 eggs rolls, a bunch of BBQ spare ribs, some fried rice, some S&S pork and my fortune cookie. (and then I had the chocolate & ice cream bar).
James, yeah, I didn’t plan on the broken Costco cart. Friday/Saturday were LONG days having moved this weekend (thus why I had no energy to recall what I curled and/or pressed).
Matty, yeah, just reading all that food made my stomach a little queasy.
Sunday - Squats + Leg Days
Had to get this session in early as I had baseball at 4pm. First game of the year (for me). With all the rain we’ve had here games have been rained out left and right.
As per usual I started with some calf work and leg curls.
Started with calves on HS Super Horizontal Calf press. ( http://www.lifefitness.com/commercial/hammerstrength/plateloaded/lowerbodytorso/superhorizontalcalf.html )
Worked up to 4pps for 4 x 8 reps. I probably got in close to 100 reps all total (with warm ups, etc). With calves, I NEVER bounce the weight. I pause for at least 1 on both the stretch and contraction.
Seated Leg curl was next.
6 total sets
4 working sets of 4 x 10 x 90/100/100/100
Squats
**I forgot my camera at home so no vids today but I felt my form was much better (with the exception of the 5th rep on the first working set). I heard kpsnap’s internet voice telling me ‘Stop speed squatting’ as I was cranking out the reps.
Warm Up
10 x bar
10 x 95
10 x 135
5 x 185
**Working Sets
5 x 225
3 x 250
3 x 280
I think my squat numbers will start to rise quickly over the next few months.
Cybex Leg press (high foot position)
12 x 5pps
10 x 6pps
10 x 7pps
2 x 6 x 8pps
Hack squats ss w/ Average Band Good Mornings
10 x 2pps/side
10 x 2pps+10/side
2 x 10 x 2pps+20/side
BGM were done in sets of 12. I started with a narrow stance and moved my foot position outwards on each subsequent set to the point my last set my feet were just outside of shoulder distance.
Extensions to finish. 3 x 25 x 80.
Of note we won baseball. I had to catch the last inning so my quads were still pretty jacked.
Should be some serious DOMS over the next two days.
Solid leg day! That’s a lot of volume you got going on and yes, the DOMS should be wonderful.
james
Hmm, that’s just about IDENTICAL to what I’ll eat from the Chinese. You ate well lol
Matty, I don’t even know how that meal could have sounded good. Such random combos heehee
But I love food, so I’ll eat it anyway.
That’s a hot leg day. The banded GMs sound wicked.
You kill every time bud.
The start of another “deload” week.
I actually think I did a good job on this one.
MP + Shoulders
No MP this week.
A. Seated Top Half Smith Machine Dead Stop Presses for speed (aka STHSMDSPFS)
Basically just set the pins on the SM to where my sticking point is on MP.
4 sets of 10 @ 145/165/185/185
B. Shoulder Triad
(Lateral Raises/Front Raises/Presses)
10 x 25lbs
3 x 10 x 20lbs
Man did those burn!
C. High Cable Rear laterals (Sort of pulling down)
3 x 25
Finished with some lying leg raises s/s with MicMini Band Read Delts (http://train.elitefts.com/exercise-index/band/mini-band-rear-delt/) **except the angle was an upward angle – maybe from waist to shoulder.
Tonight is back. May do some DE Dead work and some T-bar rows.
How does your diet vary on a deload week?, do you lower calories because you’re lifting lighter?
I am always amazed at your leg volume-
nice work.
moving can suck.
I am terrified of costco
Okay, I’m doing this shoulder triad thing next shoulder day. Well maybe a quatro or whatever to get some rear delts in.
LMAO
Oh yeah, I do that exercise all the time =D
Amazing workout. And that’s a deload. Makes a person kinda feel like they didn’t do anything lol
Brett, my diet stays consistent. I don’t lower calories or carbs at all but I’m already pretty damn low on both accounts. I think the fear I would have in that instance is that you’re not giving your body enough ‘fuel’ to recover and actually go hard the following week when it isn’t a deload.
Kev, yeah, my legs are growing nicely and they aren’t barking at me YET so I’ll keep the volume where it is. I’ve been doing a ton of stretching/foam rolling when I can because I don’t give my legs much of a break with all the incline treadmill cardio I’m doing. This actually might be a week I just do some curls,rdl’s and presses and call it a day.
Nikki, that triad is pretty dynamite. I think Matty did it one week as well. It’s definitely a BB’ing style giant set and the sign you’re doing it properly is that you’re sweating your ass off but you can’t lift your arms to wipe your brow.
DUDE!
I just realized I’m in Ontario and didn’t think to find out where YOU are. A meet up to lift would have been very cool.
[quote]Canada_K wrote:
DUDE!
I just realized I’m in Ontario and didn’t think to find out where YOU are. A meet up to lift would have been very cool.[/quote]
Yeah. You bastard! I’m in Burlington which is about 2hrs from where you were.
just catchin up…lovin all the volume. can’t tell ya it’s stupid on a deficit cause I do the same shit. Can’t help it.
was the cheat meal all that you had dreamed it to be??
and yes, I do so love that shoulder triad.
Bitches stole my 10s and 12s once and I had to settle for the 8s or 15s.
15s it was, but HOLY SHIT!!!
Yesterday - Back
Again, I went in with the deload mentality but that’s hard for me on Back day since I like training back so much.
A. SM Bent Over Rows
12 x 135/155/175/175
B. Chins
3 x 5 regular + 5 band assisted
C. Lat Pulldown
3 x 140
**last set was a drop set to failure
D. Cable Shrugs (FreeMotion) + Band Good mornings
3 x 20 + 20 Good mornings
E. Seated Row
1 drop set. Started with a weight I could do 3 reps with and then just did 3 reps all the way up the stack.
Done. Fairly low volume for a back session. 14 sets. I think I’m usually around 20.
[quote]mom-in-MD wrote:
just catchin up…lovin all the volume. can’t tell ya it’s stupid on a deficit cause I do the same shit. Can’t help it.
was the cheat meal all that you had dreamed it to be??
:D[/quote]
Thanks MIM-kins!
The cheat meals have lost their luster as I’ve had a few now. Actually I’m basically doing a CKD which means I get one a week. I have another one planned for Saturday night. Not sure what I’ll have but it’ll be at a restaurant somewhere. I’m thinking Steak, Lobster and Sweet Potato fries. We’ll see though.
Today - Chest
Weird schedule has me lifting Tues-Fri this week.
A. Inc DB
Warm up sets
4 x 6 x 75lbs
B. HS Decline w/ doubled up Mini’s
4 x 8 x 2pps
C. Machine Flyes
3 x 12 w/ pause
D. HS Inc Press
3 x 8 x 2pps
**The setup for this one was pretty cool. I could really feel my serratus. Actually it failed before my chest.
E. Seated NG Chest Press drop set
6 x 150/125/100/75/50 to failure
Finished up with 75 leg raises and 75 Machine weighted crunches.
One thing about this session; I noticed my pecs are the last to fail. Throwing the band work second, I definitely had lockout issues on the other movements. So my tri’s need some strengthening.
Anyone have some ideas on how to target them as it pertains to lockout? I have some but sometimes its good to get other ideas.
And I definitely need to put pullovers back into the fold as those HS Incline really made me notice the weakness.
Weight this morning for check in was 192. That puts me down 15 since March 17 (or 12 weeks). I like that rate since I haven’t really struggled with energy or strength for extended periods of time.
Possibly JM presses? Maybe Heavy Close Grip Benching in the 2-3 rep range on the smith?
Congrats on the gradual weight loss, which seems as if its the way to go…I love that shoulder triad and plan on saving them for every deload, where I wont do any heavy MPs.
The volume is sick!