Wednesday 05/19/2010 and Saturday 05/21/2010 both Conditioning
KB Swings: 120 in 10 min
Not exciting, just did it.
Sunday 05/23/2010. Lower body, Medium carb
Deadlift: 245-355. 12 sets. Eventually worked up to 455 pull. Probably could have got 465, had I had chalk.
Standing Calf Raises: 3x12xWhateverTheStackWas
Decline Sit-ups: 3x8x55
-
Because it wasn’t my gym, was having an off day, and my L Wrist was hurting, I didn’t want to do my regular Lower Body day. So I figured I’d work up to a max deadlift to see how far I need to go. Turns out, not too much farther.
-
Also, my working weight is around 415/465, which is about 90%, which is pretty much what I’ve been thinking. I’ve got 20 more lbs on the squat, 30 more lbs on the DL and Bench working weights before I can reasonably attempt a 3/4/5 max.
-Be warned, GrayCrane: I’m gunning for you
Monday 05/24/2010. Upper body, Medium carb
Landmine Row: 110-165. 8 sets
Bench Press: 175-255. 8 sets
Lat pulldown: 180-280. 7 sets
Military Press: 115-175. 7 sets
Curls: 5x110. Ropedowns: 6x100
ReverseFlyes: 2x10x25. Phat Bar DL: 3x325
-Sucked today. Only reverted on phatBarDl, probably because my grip was still shot from yesterday (Maxed out DL). Haven’t wanted to train, have specifically felt tired and drained. Just kinda want to lay and sleep.
- Still though, got in there and did it. Now 'bout to down some chicken salad PWO. Maybe some pasta. Fuck yeah.
Tuesday 05/25/2010. Lower Body
Front Squat: 185-295. 9 sets
Back Squat: 305-345. 5 sets
Deadlift: 355-425*. 6 sets
Decline Situps: 2x9x55
StandCalfRaise: 2x12x400
-Calf Raise is not progressing
-Neat PR on DL.
-Slowly, lifts going up
-Steady progress on Situps. Could probably get more. Not sure if it would mean anything. I like linear progress.
-Wrists HURT when doing front squat. Felt like were spasming after re-racking the weight. Also, incredibly stiff before working out.
-Deadlift used some chalk. Made difference. Should invest in some.
Wednesday, 05/26/2010. Conditioning
Sprint: 4x50seconds.
Sprinting > Kettlebells. Easier on the back, feels like it gets my HR higher too.
However, it takes an extra 10-15 minutes because I have to jog to the park and jog back, in addition to more resting time. All in all, worth it on days when It’s light out and I can afford the time (Which… I mean, it’s summer, so that shouldn’t be that much of a problem).
Thursday 05/27/2010. Upper Body
Landmine Row: 100-170. 8 sets. 2+1.
Bench Press: 185-255. 8 sets
Lat Pulldown: 180-280. 7 sets
Military Press: 115-175. 7 sets
Ropedowns: worked up to 8x100.
Curlsz: 7x110
PhatBarDl: worked up to 6x325. Barely got last rep in.
ReverseFlyes: 3x8x25’s.
- Getting hungry about an hour before workout. To prevent working out on an empty stomach, I’ve been downing a cup of cottage cheese (it’s relatively cheap, and filling).
- I find that doing reverse flyes in between doing other exercises (like, after rows, before benching) is a time-effective way of making sure I get them in. These days, there is only pain in my left shoulder on the first set. After this, it goes away. I think this is also due to the fact that I’ve started flye-ing with my head facing down, as opposed to the wall. Probably puts my shoulders in better position or something. Whatever, it works.
- This workout was brought to you by Obie Trice’s Second Round’s on Me.
Also, so I don’t forget:
Barbell: Haltera
Bench press: Banco de la prensa
Squat rack: Jaula de sentadillas
Weight plate: Placa de peso, you could just say pesos though. The weights are 45[cuarenta y cinco], 35[treinta y cinco], 30[treinta], 25[veinticinco], 20[veinte], 15[qunice], 10[dice], and five[cinco].
Puedas Ayudarme?
and
Que es esto? if I really want to know and have convinced one of the local ‘Hecho En Mexico’ club that I don’t mean that as a subtle insult.
Sunday 05/30/2010. Lower body
Front Squat: 185-305*. 9 sets (2+1)
Back Squat: 315-345. 4 sets (2+1)
Deadlift: 355-425. 5 sets
Decline situps: 2x10x55
StandCalfRaise:2x13x400.
-Oh look, another PR. 295 felt maneagable, but I can’t help but imagine that if I hadn’t taken the PR in the Fsquat, I could have PR’d in the Bsquat, which is really the entire point of the exercise.
- Also, my lower back hurts, probably because I pretty much ‘throw’ the weight up when I F-squat, and sometimes it lands with a little jarring, if I don’t set-up in time. Not big deal, but I should really be more careful when I’m… catching 300+lbs on my clavicles.
Monday, May 31st
Weight: 257 lbs
Waist: 38.75"
Maintaining this. Would like to improve it, but I’ll take what I can get.
Monday, 05/31/2010. Upper Body
Landmine Row: 100-170. 8 sets. 2+1.
Bench Press: 185-255. 8 sets
Lat Pulldown: 180-270. WTF? 7 sets
Military Press: 115-165. WTF? 7 sets
Ropedowns: worked up to 8x100. Curlsz: worked up to 7x110
PhatBarDl: worked up to 7x325*. ReverseFlyes: 3x6x30’s*.
-
I figure I’ll just start claiming * on all my PR’s, considering I can no longer just ASSUME my accessory lifts will go. I especially am starting to hate ropedowns, because the leverage makes them difficult to accomplish.
-
WTF? implies I tried a set above, and couldn’t get three. Then I tried again like, 30 seconds later, and… gassed. WTF? How do I GAS! I’m LIFTING, not boxing.
-
Idea on the above- I’m experimenting with decreasing my PWO sugar. Right now it’s 3 scoops of SWF, about a half-cup of dextrose and 50g BCAA. I stopped carb-cycling, because… really, no workout is more or less important than another. I don’t care. I’m fat, and being more specific isn’t helping. So I have more carbs on WO days than non. Big deal, you know? But decreasing PWO sugar, maybe is leading to gassing. I dunno. We’ll see how well I set PR’s in the couple weeks coming up.
Tuesday 06/01/2010. Conditioning
Sprints: 4x50 seconds.
-Max HR gets up to 170 BPM with sprints, around 150 IIRC with KB swings. Neither is enough, but it’ll have to be; I don’t think I’m willing to take my conditioning more seriously unless I absolutel have to.
Wednesday 06/02/2010. Lower Body
Front Squat: 185-295. 7 sets
Back Squat: 305-345. 5 sets
Deadlift: 355-425. 5 sets
Decline Sit-ups: 2x6x60
Stand Calf Raises: 2x13x400.
- Left wrist HURTS on front squats. Think 'cuz it’s taking the weight instead of the shoulder. Tried to intentionally focus on bring the shoulders forward to better make a shelf for the bar and intentionally jackknifing at the hips to start the way down seems to help.
- Not enough volume. Need a couple of extra sets in. Just didn’t have it in today.
- Ate a full meal about an hour before. Stomach too full. Nausea kept from pushing as hard as I would have liked. Idea- buy some finibars, take them before workout. People seem to love that shit, and I end up paying about a $1.50 anyways on whatever it is I eat pre-workout (often workout either too hungry or too full- this will prevent that).
Bigger Picture: My joints feel really, really good. Shoulders = good. Hips = good. wrist and elbows kinda hurt, but I think that’ll go away if I start taking my Flameout on the regular. The point is, I don’t feel like I’m lifting in a dangerous fashion. What I’m doing strikes me as sustainable, and if I continue to add 10 lbs each month (reasonable, from where I’m standing) to the big three, I’ll be a monster by the end of the year.
And monstering is cool.
I’m from TEXAS AND I HAVE A STUPID ACCENT!!!
WHOOOO DAWGIE!!!
I think my accent is pretty cool.
Thursday 06/03/2010. Upper Body
Landmine Row: 100-170. 8 sets
Bench Press: 185-255. 8 sets
Lat Pulldown: 180-280. 8 sets
Military Press: 115-175. 7 sets
Curlsz: worked up to 8x110*. Ropedowns: worked up to 10x100*.
Reverse Flyes: 3x6x30*. PhatBarDL: worked up to 4x335*.
- I do not feel the urge to fall asleep after my workouts anymore. This is a huge plus.
- I do not feel the urge to fall asleep DURING my workouts, either. That’s pretty neat too.
- Looks like the weakness on Monday was just cyclical, and not anything specific to my PWO drank.
Or was it?
Sunday 06/06/2010. Lower Body
Front Squats: 185-305 (2+1). 7 sets
Back Squats: 305-345. 5 sets
Deadlift: 355-425. 8 sets
Decline Situps: 3x7x60.
StandCalfRaises: 13x400, 14x400, and 10x400 with a lot of ‘feeling the muscle’ and ‘pausing at the bottom of the rep’.
- As near as I can tell for calves, I don’t think they’ve grown, there’s no way I can add more weight to the machine, and it’s rediculous for me to try and add more reps, considering I always end up cheating and bouncing the shit out of the bottom position on calves. Therefore, I will continue to use this machine, and just try to slay them with volume while doing a lot of TUT and going at a pace so that the tendon reflex doesn’t totally pwn the exercise for the muscle.
- 3 scoops Surge Workout Fuel, half-cup of dextrose, and about 50g BCAA’s is what I’m currently doing for PWO. I’m not falling asleep, I felt really strong, so it’s not bad. But I’m not sure how much I’m getting out of the BCAA’s.
-Question for the board: How intelligent is BCAA use during a bulk? I can’t tell a difference (but I’m going to point out that I have been far from scientific with my investigation), and most of what I’ve been reading suggests they’re of best use during a cut. I read a thing by Poliquin a long time ago about them being awesome PWO, so I figured I’d throw some in, but I’m nearing the end of my current batch, and I don’t know whether to continue to do the Dextrose+BCAA route or just purchase some Surge Recovery in addition to Surge Workout Fuel.
Your thoughts?
(part of this is to figure out who the hell you people are that randomly click and read training logs. Seriously. I mean, apparently Bug and Rock and PcH2 are here, and I think Westclock showed up once out of national pride, but I’ve got twenty views for every post I’ve made. Who are you people?)
we’re… watching… you…
Monday 06/07/2010. Upper Body.
Landmine Row: 100-170. 8 sets
Bench Press: 185-255. 8 sets
Lat Pulldown: 180-280. 8 sets
Military Press: 115-175 (2+1). 7 sets
Curls and ropedowns, I only did warmups. No phatBarDL nor reverse flyes.
- Elbows and shoulders felt pain. achey. Body felt poor.
- Actually, my body felt like glass and gum, with a little bit of wood shavings in there for texture. I’m frankly amazed I did so well on my main lifts. I think a lot of this is a side-effect from having upper body day immediately after leg day.
- I need more rest/recovery. Not sure how that works though, because I’m pretty sure I’m sleeping enough. And it’s not like I’m losing weight, so I’m eating enough.
[quote]Otep wrote:
Puedas Ayudarme?
[/quote]
Coming from a spanish major, who graduated two years late with a point or two above the minimum g.pa.a
I believe its
“Puedes ayudarme?”
Puedas seems like command form to me which is a little odd when you are asking for help.
Also to be respectful/formal: “Puede ayudarme?”
[quote]Eli B wrote:
[quote]Otep wrote:
Puedas Ayudarme?
[/quote]
Coming from a spanish major, who graduated two years late with a point or two above the minimum g.pa.a
I believe its
“Puedes ayudarme?”
Puedas seems like command form to me which is a little odd when you are asking for help.
Also to be respectful/formal: “Puede ayudarme?”[/quote]
LOL @ respectful/formal.
but yeah, you’re totally right on the conjugation.
I got a lot of catching up to do. Bear with me while I write in a bunch of stuff that I’m pretty sure I remember doing. Note- only the last four entries are 100% accurate. I haven’t been here in like, a couple weeks.
Tuesday 6/8/10. Lower body
Front Squat: 185-305. 7 sets
Back Squat: 305-345. 5 sets
Deadlift: 365-425. 5 sets
StandCalfRaise: 1x13x400. DeclineSitup: 2x5x60.