Power Snatch: 155-205. 6 sets
Chinese Row: 100-150. 6 sets
Hammer Curl: 35-50. 4 sets
Sprints: 6x200m x80-90%
Power snatch didn’t hit higher number because the lift ripped apart the still-healing skin on my right ring finger. I swear, its like every week that part of my body re-injures itself on this lift. I’m just going to start taping my hand at the beginning of every pull session. Well, the two or three of them that’re left, at any rate.
Sprints were done in two stages, the first four at Metroflex, then when I felt like I couldn’t do anymore, I drove home, and did the rest in front of my apartment. Just to get them in.
Sprints today was something like a PR. Never done that much volume. Intensity wasn’t that high, but I’m kinda amazed I could get through that much. Walked into the gym with a headache and generally feeling sorry for myself. But I pushed through. Good workout.
Felt great with first pushes, felt kitten-shit weak on the last ones. I blame my diet. These days I’m waking up popping a couple HOT-ROX, and then heading to the gym with no food in my belly. Then I’ll come back, eat, and then later on, eat again. Maybe 2500kcal over 3 meals, but workouts in the morning are suffering because I’m not kinda running on empty.
Then again, I think its helping my fat-loss, so I’ll keep up with it and see how far it goes.
Dips were because fitness competitors were kinda using the area in front of the mirrors, where the pulley machines were, and I didn’t really feel like disturbing them in my first week here.
Sprints were done at a separate time, after I’d come home. Turns out there’s a meadow right in front of my new apartment. Sweet.
Front Squat: 225-305. 5 sets
Back Squat: 305-355. 6 sets
Deadlift: 365-425. 4 sets
Callous torn off hand, made painful to deadlift, so didn’t do top set. Only got that far by wrapping my hand in duct tape. If Biotest seriously wants to improve my lifts, they need to design a supplement that makes my hands indestructible.
Sprints done 80,85,90,80,85,90 pattern. I like that pattern.
2Arm Ropedown because they didn’t have 1Arm. I was disappoint.
Felt weaker on military and bench. Think had to do with didn’t eat breakfast until after workout.
Bench press kept slipping to my right side, like there was more weight on that side than on the other. Which was weird, because that’s the hand with the callous torn off. Weird.
Driving to Clark field, driving to find parking (because there’s always some reason the parking is all gone), walking after having found parking, warming up, then after the workout is over, walking back and driving home, is a HUGE FUCKING WASTE OF TIME when I can just sprint on the street in front of my apartment. WTFBBQ.
-Weighed in this morning at 243lbs. Put in perspective, that’s 12 lbs since the beginning of June and a total of almost fifty lbs since the beginning of the year (January). Not too shabby.
-What I’ve done in the last few weeks is increase the amount I sleep (regular 8-10 hours), increase the fish oil I was taking (I basically will burn through two Flameout bottles between June 27th and the end of July) eat less (down to about 2500kcal with 250g of protein) and in a more intermittent fasting method (cramming them all after my workout and toward the end of the day). Its funny, there’s a thread about combining Paleo with IF: That’s pretty much what I’m doing. One meal is a pound of cow, with vegetables, the other is a pound of turkey, with vegetables (and some Extra Virgin Olive Oil, to make up calories. And some Feta cheese, which isn’t really paleo, but it tastes good) and some Metabolic Drive and metamucil before bed for completions sake.
-I’m gonna try to burn off three lbs by the end of July. That’ll give me roughly five months (Aug-Dec) to burn off the remaining 20lbs (240->220) until I’m at my goal weight (220lbs). Twenty pounds in five months seems like a cakewalk, but I’m pretty sure its going to be the hardest part yet, because it’ll be the last and the slowest. On the plus-side, I’ll be lean enough to take advantage of carb-cycling (from what I’ve read, carb-cycling isn’t useful until you’re sub-20%, and I don’t think I’ve ever really been there, but at 240 I should be ~17%. Actually, that would mean I’m about 18% already. Hmm…
Metroflex Austin didn’t work. Too far north. Trying a commercial gym down south. More space, more equipment, more people… pretty much your regular commercial gym. Closer too. Probably gonna make this my new home gym. We’ll see how the free week works out.
Sprinting is done at a track by my new apartment. All distances are approximate. I WOULD LOVE to use a track, but I can’t find a public one and I’m leery about using a schools track.
Need to do more ab work. Will start doing ab stuff at the beginning of all workouts, both to provide maximal temporal distance between it and running and to make sure it gets done.
[quote]pch2 wrote:
Man, I hate sprints, so way to show up and knock 'um out everytime. Sometimes just showing up is the hardest part. [/quote]
Thanks for the encouragement. I make sure I ease into the sprints, starting with a dynamic warm-up, then going for a warm-up lap at 70%, then ramping 80,85,90%. By the time I get really serious (90%), I’m halfway through, so I figure I might as well finish it out, y’know?
Also, this allows for a thorough warm-up and it makes sure that I can bail on the workout if anything feels weird or tweaked. I haven’t had a serious injury yet, and I have no intention of starting out that list with a pulled hamstring (hamstring is at greatest risk, I think).
Lat Pulldown Machine: 175-260. 5 sets
Chinese Row: 100-150. 6 sets
Hammer Curl: 35-50. 4 sets
Ab Wheel: 2xSome
No sprinting, want legs to be fresh for to train tomorrow.
Felt like could do more, but didn’t want to. The idea of doing more on days I feel better doesn’t appeal to me, because its irregularity feels like incongruity, and if I can’t repeat a training stimulus theres no way to linearly increase it. Or so the logic goes.
AbWheel:1xSome
Front Squat: 225-305. 5 sets
Back Squat: 305-345. 5 sets
Deadlift: 365-455. 5 sets
Sprints: 6x200m x80,85,90,80,85,90%
The percentages must be percieved effort of the CV system, because my legs felt like lead during my 70% warm-up run. Nevertheless, I was able to hit the 80-90 perceived exertion, despite my legs feeling much more fatigued than that.
Was running low on motivation, so on the last 90% when I needed some extra ‘UMPH!!!’, I imagined I was Thor running across the rainbow bridge into Valhalla, but the gate was closing and if I didn’t make it in time, I’d be forever lost on Earth. Extra push was delivered.
Good times. Also, I made it.