Vacation & Diet
Vacation was good…definitely the mental and physical break that I needed…the weather was awesome and we basically just chilled on the beach and by the pool for most of the time…went and gambled a lil bit at the Hard Rock casino one night (and had an awesome dinner there)…I ended up losing a $400 hand at poker on a 4 outter on the river after the dude over played his hand and overbet the turn, which was shitty…but had fun…
Stayed on South Beach the last night we were there and went out to this club/restaurant called Mangos for dinner and dancing the last night…overall an awesome trip…
I lifted in the hotel gym one day with a full body routine, but it was boring so I didn’t do that the rest of the week and just recovered–my injuries thank me…did some cardio as well…but mostly just took it easy…
I started out the week sticking pretty well to the diet, but that didnt’ last long…didn’t go crazy, but not at all in accordance with the guidelines…I’ve talked to Shelby and we’re actually going to postpone the diet for a few weeks while I get all my hormone issues straightened out from the surgery and probable chemo, so I should be ready to hit it hard to bring it home for the last 6 weeks…
I will be eating relatively cleanly in the meantime and will probably do some MAG-10 Pulse Fasts 1-2 times a week to keep shit in check…
14.1 - 6/6/11
Squat (3x5): 295, 340, 385 (5 or 6…zoned out)
Leg Press (3x10): 360, 410, 410
Hanging Abs (3x): 10, 8, 10
Decided to not increase my squat training max this cycle since I had such a shitty time last cycle–this one does not seem to be starting out much better…though I did only get this for 3 last time, so its some progress, but still below my PR at this weight from May 2010!!!
I thought the week off on vacation, less strict diet, and lack of cardio would have helped things…maybe it hasn’t been long enough to reap the benefits–I dunno…
Also need to look at weak upper back, weak core, and form issues (specifically keeping arms tight and heels dug into the ground)…will be watching Elite’s So You Think You Can Squat series before the next session…if it doesn’t fix my issues, it will at least provide some motivation to not be such a pussy!
Weird thing about it is I am getting monster DOMS after all my squat sessions–this used to never happen…feels like I have just beaten them to death…have no idea what to make of that…damn regressing on lifts is frustrating!
14.1 - 6/7/11
Bench (3x5): 210, 245, 275 (10)
Pullups (5x): 8, 6, 6, 6, 5
DB Bench (3x10): 90x2, 80x2, 80x2
Chest Supported Row (3x10): 90, 115 (6), 90
Conditioning: Treadmill Sprints - 10 (4 Warmups, 4 @ 15 degree incline/8 mph, 1 @ 7.5 mph, 1 @ 7 mph)
Didn’t go balls out on bench, but did enough to get some work in…not a PR by any means, but did work…supersetted each bench set with pullups…
Not sure why I did DB Bench tonight instead of floor press–brain fart I guess…first time I had done DB Benches in a long time and they were pretty hard after the balls out set!
My chest supported row is absolutely pathetic…this isn’t one arm DBs–this is an honest to goodness two handed T-Bar row with chest support (which is about the same as what I use for 1 Arm DB Rows)…the T-Bar puts a weird strain on my spine and I think that makes a big difference…I probably won’t keep doing these with the chest supported t-bar, but gave it a try tonight since that is the template in the new 5-3-1 For Powerlifting…was not at all impressed
Conditioning started out easy but got really hard towards the end…I liked doing these on treadmills though this will only be used when I don’t have a good hill to run or Prowler…I’m going to put more effort into the conditioning…