I got to the gym and felt awful (knees, back, grip), so I just helped someone else with their workout.
I did some core work and ran 4 laps on the indoor track (180m) at the end of the workout though.
Carbs: 80-100g
Protein: 200-250g
Fat: 100-120g
Bench and Some Conditioning Work
Bench:
10 @ 135
8 @ 225
5 @ 275
2 @ 315
2 @ 315
1 @ 315
10 @ 225 Close
Speed Plate Press:
15 @ 45, 35, 25, 10, 25, 35, 45 (no resting, last two were 20 reps)
Cable Low Row:
8 @ 140
4 X 5 @ 160, 180, 200, 160
DB Swing (20-30 sec. rest):
3 X 15 @ 65
4.5 Laps on Indoor Track (180m)
Carbs: 85g
Protein: 175g, about to eat another meal. 215g
Fat: 80-100g
I keep fuckin up one of my two in-a-row medium carb days by not eating enough food otherwise.
Dynamic Deadlift and Accessory
Seated Good Morning:
5 @ 135
5 @ 185
Deadlift:
10 @ 135
5 @ 225
6 X 3 @ 275
BB Glute Bridge:
10 @ 135
10 @ 225
Leg Flexion:
2 X 8 @ 110, 130
Leg Extension:
3 X 8 @ 170, 190, 210
Hyperextension:
10 @ 45
5 @ 115 (Barbell on back, fuck that’s hard)
Random Pulling:
5 Pull-ups
5 Neutral Grip Pull-ups
3 Very Wide Pull-ups, Basically just scapular movement
3 X 5 @ 100 Cable Compound Rows (Unilateral)
10 @ 70 Cable Compound Rows (Unilateral)
Dips:
10 (no reason really)
Carbs: <35
Protein: ~200
Fat: >100
Started Rugby Today
As the title says, I started club rugby at my university today. The practice wasn’t incredibly difficult. No full contact as of yet. It lasted 2 hours, most of the actual work was the first 30 minutes though. The rest was just basics. Here’s what happened in the first 30, just add on (some running around on the end of it).
1 Lap around the field (100 x 70 m; 340m)
Stretching + Warm-up
5 X 100m Stride + 100m Jog
Timed 200m, didn’t catch my time, but I think I got about 33 seconds (on grass, in cleats, with a turnaround at the 100m line)
In the Gym
Seated Military Press (waiting for decline press):
Bar Warm-up
5 @ 135
~6 @ 95 (showing a friend form adjustments, didn’t count the reps)
5 @ 135
Decline Bench:
10 @ 135
5 @ 225
5 @ 275
3 @ 315
1 @ 365
1 @ 365
5 @ 315 (+1 Rep PR? I think)
9 @ 275 (+1-2 Rep PR)
20 @ 135
Seated Concentration Wrist Flexion with Straight Bar:
10 @ 50 + Bar
5 @ 50 + Bar
5 @ 30 + Bar
5 @ 30 + Bar (Extension)
Medium Carb Day:
Carbs: 55g
Protein: 231g
Fat: 86g
Rugby and Low Carb Day
We didn’t do as much today at practice as yesterday, but we were continually moving for 1.5 out of 2 hours. Mostly worked on passing, plays, and movement in general.
*Edit: We did a push-up complex that I would consider tough enough to log here. It consisted of 30-50 push-ups non-stop depending on if you count the last movement:
10 Narrow, 10 Regular, 10 Wide, 2 X 10 One arm at a time, elbows down to plank position and then back up.
Pretty tough core work near the end.*
Carbs: 25g
Protein: 233g
Fat: 85g
Protein and Fat were too low today. Meal timing wasn’t on my side wasn’t really on my side.
Back Day
One Arm Rows:
10 @ 45
2 X 5 @ 105
3 X 5 @ 120
10 @ 90
Neutral Grip Pull-ups:
3 X 5
Face-pulls:
10 @ 70
10 @ 100
EZ Bar Skullcrushers:
8 @ 70 + Bar
9 @ 70 + Bar (Middle 5 = Rolling Skullcrushers)
8 @ 70 + Bar, 10 Rapid Close Grip Bench
Done. Nothing difficult.
Moderate Carb
Carbs: 90g
Protein: 259g
Fat: 106g
Rugby and Bench
This was by far the toughest rugby practice so far. I’m starting to learn the rules, so I can move faster and more confidently. But, as soon as I got there one of the coaches said, “Go run!”, which means “go run around all of the fields”, which to me means, “Go run 3/4 to 1 mile in cheap cleats.”
I haven’t run a mile in months. lol But yeah:
~1,400m Jog
Stretching + 30 Push-ups (10 narrow, regular, and wide) + Warm-up (6 sets of 50m Calisthenics)
5 X 100m Stride + 100m Jog (<60 seconds rest)
Various plays and drills for the next hour and a half. Lots of lateral movements and sprints.
45 minutes of rest + Food
In the Gym
Incline Bench:
10 @ 135
5 @ 185
5 @ 225
1 @ 275
3 @ 255
5 @ 225
21 @ 135
DB Flat Bench (Weights = Total):
2 X 5 @ 180
2 X 5 @ 200
8 @ 200
Cable Face-pulls:
15 @ 80
12 @ 100
15 @ 80
Push-up Variation, One arm at a time, elbows down to plank position and then back up quickly:
2 X 10
Moderate Carb Day
Carbs: 98g
Protein: 272g
Fat: 102g
Stabilization
Yesterday, I tried full squatting, but my back was killing me for some reason. I feel like it may have something to do with all the running in rugby. Maybe not though. The first couple movements today were just “feel sets”. Despite not using dumbbells, stabilization was a main element in this workout.
Bent Over Row:
10 @ 135
Seated Good Morning:
10 @ 135
Floor Press (I’ve never done more than 1 set of these, I like 'em):
10 @ 135
10 @ 135 Glute Bridge Style (GBS)
5 @ 225
5 @ 225 GBS
5 @ 255
5 @ 255 GBS
5 @ 275 GBS
Seated Good Morning:
5 X 5 @ 135, 185, 205, 225, 245
Box Squat:
5 @ 225
3, 4, 5, 6, 7 @ 315
10 @ 225
Cable Crunches:
3 X 10 @ 80, 95, 95
Push-up Variation, Plank to Push-up:
10 Each Side
High Carb Day (will calculate at the end of the day)
Carbs: 370g
Protein: 285g
Fat: ~100g
Fuck My Back
RDL:
8 @ 135
5 @ 185
Deadlift:
10 @ 135
5 @ 225
5 @ 275
3 @ 315
5 @ 225
Glute-Ham Raise:
10 @ BW
Cable Face-pull:
15 @ 80
2 X 12 @ 100
Some other scapular stabilization via unbalanced push-ups.
I don’t know what the deal is with my back. My deadlift is too much dead and not enough lift. The pain is right above the glutes at the lumbar spine and feels like it goes through to my anterior also. I’m guessing it may be my psoas major/minor. I don’t know, it’s annoying.
Low Carb Day:
Carbs: 30-40g
Protein: ~180g
Fat: ~50-75g
The reason for such large gaps in the estimation is that I don’t want to think about it, I just know I didn’t eat enough.
Decline Bench…I know, right? More bench.
Incline Bench:
10 @ 135…Decline is open!
Decline Bench:
10 @ 135
5 @ 225
5 @ 275
3 X 4 @ 315 (Some kinda PR)
10 @ 225
Cable Rope Curls:
10 @ 100
8 @ 120
8 @ 130
8 @ 120
10 @ 100
Seated Military Press:
3 X 5 @ 135
Moderate Carb Day:
Carbs: 88g
Protein: 269g
Fat: 165g
I’m basically grabbing whatever is available in the gym at this point. There are so many people there in January and February. This guy asked what set we were on, and I said, “The first one” with an obvious look of, “we’ll be here for a while”. Well, he stood there, for about 30 minutes until we finished. I wanted to hit him and tell him to go do something else for 15 minutes. But he was determined to decline bench some things. Oh well.
No rugby today, my back said no.
Rugby practice yesterday + Low Carbs
Today
Floor Press:
10 @ 135 (5 Regular, 5 Glute Bridge Style)
5 @ 225
5 @ 275 (GBS)
1 @ 315
8 @ 275 (GBS)
Seated Good Morning:
8 @ 135
5 @ 185
8 @ 135
DB Swings (20 Second Rest):
10, 12, 15, 12, 10 @ 65
Crossover Step-ups:
2 X 8 Per Side
Medium Carb Day
Carbs: 102g, 15%
Protein: 251g, 37%
Fat: 147g, 48%
kCal: 2,735
Box Squat + Tabata
Full Squat:
8 @ 135
Box Squat:
8 @ 135
5 @ 225
5 @ 275
3 @ 315
2 X 5 @ 315
Full Squat:
6 @ 135 (froom bottom position)
Tabata:
20 Seconds Work/ 10 Seconds Rest
Squats with 115 (Bodyweight for last 3 squat sets) and Push ups
4 minutes total
Standing EZ Bar Curls:
5 @ 70 + Bar
5 @ 40 + Bar + FatGripz
6 @ 70 + Bar + FatGripz
5 @ 70 + Bar + FatGripz
Wonder where I got the motivation to do Tabata. Bad idea to squat after squatting though. lol
Today was stressful and rainy. Explains the eating:
Medium Carb Day
Carbs: 92g
Protein: 161g (so bad)
Fat: 106.5g
Fiber: 18g
kCal: 1,970
Supposed to be bench day
Bench:
10 @ 135
7 @ 225
3 @ 245
3 @ 275 (Right pec hurts on 2nd and 3rd rep)
1 @ 275 (Ouch. Not a tear, probably just a pull. Treating it like a tear for a few days though)
10 @ 135 (Various speeds and styles to feel it out)
10 Push-ups on Bosu Ball (Getting worse)
After this, I just did some light 1 arm rows, pull overs, and triceps pushdowns.
I’m not in an incredible amount of pain, but it hurts and will keep me out of heavy benching for a week or two to be safe. Better to be safe and waste a couple weeks than be stupid and waste 6 months for rehab.
Low Carb
Carbs: 50g, 9%
Protein: 200g, 39%
Fat: 116g, 51%
Fiber: 17g
kCal: 2036
“The aim of the wise is not to secure pleasure, but to avoid pain.” - Aristotle
Did some pec rehab work on Monday, otherwise I’ve been studying.
Deadlift
Good Morning:
10 @ Bar
10 @ 135
10 @ 135
Deadlift:
10 @ 135
5 @ 225
5 @ 275
5 @ 315
6 @ 345
1 @ 365 (could have done more, but my back hurt going in, so I took it easy)
5 @ 225
Floor Press (For pec rehab):
3 X 10 @ 135
Standard Bench:
45 @ Bar (Pain is only there at the beginning 3 inches of the concentric portion)
Standing EZ Bar Curls:
8 @ 70 + Bar
5 @ 90 + Bar
8 @ 70 + Bar
Obviously training has become boring since I’ve started this diet. In 4-8 weeks, depending on how long I want to do the diet, I am going to switch over to a Hypertrophy/Power Prep phase. Hopefully I will gain a lot of my lost strength back and get back to breaking PR’s on squat and deadlift. Although I haven’t beat my last goals yet, I have made some goals for this year:
Deadlift: 550 (PR: 485)
Squat: 475 (PR: 425)
Bench: 385 (PR: 345)
Total: 1,410 (PR: 1,255)
None of those are in competition, but if it was, I’d be at the Class I powerlifting status. If I stay at 198 (doubtful) and hit my goals I’ll be 61 pounds off of Elite status. Which would be ridiculous. If I stay below 220 (probable), I’ll be 66 pounds below Master and then shoot for Elite in 2011.
Thursday
Incline Bench (still rehab for pec):
10 @ Bar
10 @ 95
10 @ 135
10 @ 135 + FatGripz
10 @ 145 + FatGripz
10 @ 135 + FatGripz, Close Grip
HS Iso-Lateral High Row (weights per side):
10 @ 45
10 @ 90
8 @ 135
8 @ 115
8 @ 135 One arm at a time
8 @ 115 One arm at a time
EZ Bar Skullcrusher:
6 @ 70 + Bar
7 @ 70 + Bar
8 @ 50 + Bar (Used two towels to create a neutral grip, felt much better on the elbows)
10 @ 50 + Bar (Towel Neutral Grip)
I hate that I pulled my pec. Such an annoyance.
I went over on my carb intake today, I know that. I didn’t have much food available, but I had to eat something.
Saturday
One Arm Rows:
10 @ 65
5 @ 100
5, 8, 5, 10, 5 @ 120
Pull-Ups:
2 X 5
3 Neutral Grip
Push-ups
20, 10, 10 (one hand on med. ball), 10 (other hand on med. ball)
Decline Bench:
15, 10, 10 @ 135
7 @ 225 (didn’t hurt much, just can’t explode as hard as usual)
Yesterday was a high carb day. I had sushi and pizza, among other things.
Box Squat
Bar and Mobility Work
10 Good Morning @ 135
Full Squat:
2 X 10 @ 135
5 @ 225
5 @ 275
3 @ 315
Box Squat:
3 @ 365
5 @ 385
2 @ 405 (+1 Rep PR)
1 @ 435 (+30 lb. PR)
25 @ 225 (Some kinda PR, never done this though)
Above the Head, Weighted, Incline Sit-ups:
3 X 10 @ 50 + Short Olympic Bar
Plank:
Right side, Left, Right, Left = 15 seconds each, no rest
Middle = 2 X 30 seconds, 15 second rest
Right, Left = 30 Seconds each, no rest
Middle = 4 X 15 seconds, 5 seconds rest
I’m probably going to start doing this plank complex or similar variations every other day. I stopped doing them and I think it may have something to do with my back hurting and performance woes…not sexually, those are more like performance whoas. ;)…eh.
Also, I am going to rewrite my diet plan so that I can eat all the vegetables, most fruits, and mixed nuts as much as I want. I have had about 4 days of “replenishing my glycogen stores” and I had a great workout. I haven’t eaten anything horribly bad, just more carbs than I should.
Some Posterior Chain Work
Bent Over Row:
10 @ 135
10 @ 185
5 @ 225
5 @ 225
Kettlebell Style DB Swing:
4 X 15, 20, 15, 15 @ 55 (30 Second Rest)
Glute-Ham Raise:
3 X 8, 9, 10
Glute-Bridge:
15 @ 135
15 @ 225
10 @ 315
Carbs: 94g
Protein: 303g
Fat: 148.5g
Fiber: 21.5g
kCal: 2,924
Wednesday
Deadlift:
10 @ 135
5 @ 225
5 @ 275
5 @ 315
3 @ 365
1 @ 405
20 @ 225
Plank Complex:
Left, Right, Left, Right: 20 Seconds Each, No Rest
Middle X 2: 30 Seconds, 15 Seconds Rest
Left, Right: 30 Seconds Each, No Rest
Middle X 4: 20 seconds, 5 Seconds Rest
Nutrition
I didn’t keep up with it as I usually do, but I got about 150g carbs (80g post workout).
Floor Press
(GBS = Glute Bridge Style)
Floor Press:
15 @ 135 (10 flat, 5 GBS)
10 @ 185
5 @ 225
5 @ 225 (GBS)
5 @ 275
2 @ 315
3 @ 315 (GBS)
5 @ 275 (GBS)
10 @ 225
15 or 20 @ 135 (10 or 15 flat, 5 GBS) Can’t recall. Doesn’t matter really.
Face-pulls w/ Towel Grip:
15 @ 60
12 @ 80
15 @ 70
12 @ 80
Nutrition
Carbs: 85g, 11% (All but 6g, from almonds, were in the 1 hr. pre/post workout window)
Protein: 270g, 35%
Fat: 190g, 54%