This was stupid.
Warmup
Press -
45x5
55x5
65x5
75x5
85x5
95x5
105x5
115x5
125x3
135x5, 4 (5F, PP), 2 (3F, PP, 4F, PP, PP)
This was very, very stupid.
First set I was indeed tired, though I don't know how much of that I can credit to lack of rest. For the second, I got more psyched up than usual and found that it didn't help. For the third, I took things up and put on Enter Sandman again, got pissed, hurled my water bottle at the wall above Costis' head, roared, and went for it. And got 2.
I'm very, very unimpressed with my behavior tonight and don't plan to repeat it. I lift and feel best when I train with focused intensity; what I showed today was juvenile, unsafe, and counterproductive. I'm not going to do this again.
Pull-Up -
6x5
Long rests.
Front Raise -
20x8x3
22.5s next time, to sample.
Curl -
20x8x3
As with Front Raise.
Couch Stretch, 2m/position
BPA, Mini*100
Friday, February 7, 2014
Wednesday, February 5, 2014
2014-02-05 Deadlift
Warmup, plus some voodoo floss for left elbow
Deadlift -
135x5
155x5
175x5
195x5
215x5
235x5
255x5
275x5
295x3
315x5x3
I got some thigh socks at CVS today; they slip around inside my kung fu slippers, but work really well with regular dress socks on the outside. I might add a second layer of one or both of those.
I've let my stance drift backwards a bit recently (resulting in really bad shin tears). I taped up my scabs and moved my feet closer, and deads are suddenly a lot less painful. Interesting.
I did the last set continuously; the others I stepped back a couple of times.
Right now I'm basing my rest periods off of songs. Since its always the same playlist, we've got:
3.5 minutes going into last warmup (~2:45 of Get Your Walk On, ~0:45 of California Love)
3.5-4 minutes going into first work set (~3:00 of California Love, ~0:45 of Until I Collapse)
3.5-4 minutes going into second work set (~3:00 of Until I Collapse, plus ~1:00 of Lose Yourself)
5-5.5 minutes going into third work set (~3:30 of Lose Yourself, ~2:00 of Fat Lip)
That's consistent for everything, which makes me think I should try to stagger things out a bit (or just do multiple playlists based on timing) so I've got some more options (other lifts might want to go faster, deads it looks like I should be looking for 5 minutes).
Pull-Up -
6, 6, 5, 6, 5, 6
Very long rests here (spent a good 5 minutes chatting with Wynnie headed into the last one), but I'm getting happier and happier with my progress on these.
Barbell Rows -
135x8x3
These seem to hit my mid-back harder if I add some momentum on the way up.
BPA - Mini*100, 50
Quad Voodoo Floss (7ft) - Some, semi-successful (kept slipping over hamstring knot)
Couch Stretch - 2m/position
Tennis Ball Upper Back - 10 "reps" of 4am-12pm, 5 different zones
Thigh Voodoo Floss (21ft) - 10 "reps," excellent feeling
I think I'm going to change up the diet (shuffle the pork and beef meals forward to replace breakfast, do something with chicken breast somewhere); I'm really not digging omelets in this kind of volume, and I can afford to explore more meats. I'm also going to start mixing up the vinaigrette before I add the salad (either in the bottom of the bowl or once every day or so) so I can get a better idea of how many calories I can drop without killing my desire to eat vegetables.
Deadlift -
135x5
155x5
175x5
195x5
215x5
235x5
255x5
275x5
295x3
315x5x3
I got some thigh socks at CVS today; they slip around inside my kung fu slippers, but work really well with regular dress socks on the outside. I might add a second layer of one or both of those.
I've let my stance drift backwards a bit recently (resulting in really bad shin tears). I taped up my scabs and moved my feet closer, and deads are suddenly a lot less painful. Interesting.
I did the last set continuously; the others I stepped back a couple of times.
Right now I'm basing my rest periods off of songs. Since its always the same playlist, we've got:
3.5 minutes going into last warmup (~2:45 of Get Your Walk On, ~0:45 of California Love)
3.5-4 minutes going into first work set (~3:00 of California Love, ~0:45 of Until I Collapse)
3.5-4 minutes going into second work set (~3:00 of Until I Collapse, plus ~1:00 of Lose Yourself)
5-5.5 minutes going into third work set (~3:30 of Lose Yourself, ~2:00 of Fat Lip)
That's consistent for everything, which makes me think I should try to stagger things out a bit (or just do multiple playlists based on timing) so I've got some more options (other lifts might want to go faster, deads it looks like I should be looking for 5 minutes).
Pull-Up -
6, 6, 5, 6, 5, 6
Very long rests here (spent a good 5 minutes chatting with Wynnie headed into the last one), but I'm getting happier and happier with my progress on these.
Barbell Rows -
135x8x3
These seem to hit my mid-back harder if I add some momentum on the way up.
BPA - Mini*100, 50
Quad Voodoo Floss (7ft) - Some, semi-successful (kept slipping over hamstring knot)
Couch Stretch - 2m/position
Tennis Ball Upper Back - 10 "reps" of 4am-12pm, 5 different zones
Thigh Voodoo Floss (21ft) - 10 "reps," excellent feeling
I think I'm going to change up the diet (shuffle the pork and beef meals forward to replace breakfast, do something with chicken breast somewhere); I'm really not digging omelets in this kind of volume, and I can afford to explore more meats. I'm also going to start mixing up the vinaigrette before I add the salad (either in the bottom of the bowl or once every day or so) so I can get a better idea of how many calories I can drop without killing my desire to eat vegetables.
2014-02-04 Incline Bench
Warmup
Incline Bench -
45x5
55x5
65x5
75x5
85x5
95x5
105x5
115x5
125x3
140x4 (5F), 3, 3, 3, 2
I wasn't really feeling it today. With more sleep and a better atmosphere I might have had 5, but who cares, it's still progress.
I also did a couple of press singles afterwards (95, 135) and some decline bench (135x3) at the very end of the workout.
Pull-Up -
7, 6, 6, 5, 5, 3
Front Raise -
20x8x3
Repeat at least once more.
Uni DB Preacher Curl -
20x8x3
Pause reps next time to get a stretch at the bottom.
Couch Stretch - 2 mins per position per side
Rolling - Slow roll along the tight zone of right quad
BPA - Roughly 100x2*Mini
Got some Voodoo bands arriving tomorrow, and I'll start taking my lacrosse ball back to the gym for some upper back release.
Incline Bench -
45x5
55x5
65x5
75x5
85x5
95x5
105x5
115x5
125x3
140x4 (5F), 3, 3, 3, 2
I wasn't really feeling it today. With more sleep and a better atmosphere I might have had 5, but who cares, it's still progress.
I also did a couple of press singles afterwards (95, 135) and some decline bench (135x3) at the very end of the workout.
Pull-Up -
7, 6, 6, 5, 5, 3
Front Raise -
20x8x3
Repeat at least once more.
Uni DB Preacher Curl -
20x8x3
Pause reps next time to get a stretch at the bottom.
Couch Stretch - 2 mins per position per side
Rolling - Slow roll along the tight zone of right quad
BPA - Roughly 100x2*Mini
Got some Voodoo bands arriving tomorrow, and I'll start taking my lacrosse ball back to the gym for some upper back release.
Tuesday, February 4, 2014
2014-02-03 Squat
Warmup
Squat -
45x5
75x5
105x5
135x5
165x5
195x5
225x5
255x3
285x5x3
My right quad's started to act up again; I'm going to get video for Saturday's 295 and adjust things accordingly. For now I'll just roll and stretch (as I've been meaning to); if I'm favoring one leg over the other, I'll add pistols in as an accessory. My left knee felt odd today, so I may have just been shifting weight onto the right to relieve pain on that side.
Pull-Up -
6x4, 4x2
Barbell Row -
135x8x3
No prehab. I've lost my micro band, somehow.
Squat -
45x5
75x5
105x5
135x5
165x5
195x5
225x5
255x3
285x5x3
My right quad's started to act up again; I'm going to get video for Saturday's 295 and adjust things accordingly. For now I'll just roll and stretch (as I've been meaning to); if I'm favoring one leg over the other, I'll add pistols in as an accessory. My left knee felt odd today, so I may have just been shifting weight onto the right to relieve pain on that side.
Pull-Up -
6x4, 4x2
Barbell Row -
135x8x3
No prehab. I've lost my micro band, somehow.
Monday, February 3, 2014
Diet
Breakfast: Omelets and Salad
4 large eggs (~285kcal, 25g protein, 19g fat)
2oz diced hard salami (~200kcal, 11 protein, 16g fat)
A few brazil nuts
40g Savoy Cabbage
40g Broccoli Florets
40g Cauliflower Florets
50g Baby Spinach (collectively: 90kcal, 8g prot, 0g fat)
40g (3tbsp) Extra Virgin Olive Oil (360kcal, 40g fat)
15g (1tbsp) Balsamic Vinegar
2 Fish Oil (Kirkland 1 Per Day Enteric Coated)
5000iu Vitamin D3 (Nature's Bounty 5000iu)
1 Probiotic (Nature's Bounty Probiotic 10)
Lunch: Beef and Salad
1 Beef Short Rib (~200g; ~350kcal, 38g protein, 20g fat before cooking)
Vegetables as above
1 smallish apple (~90kcal)
40g EVOO
15g Balsamic
2 Fish Oil
10000iu Vitamin D3
1 Probiotic
Dinner: Pork and Rice
1 Pork Chop (~200g; ~235kcal, 40g protein, 6g fat before cooking)
150g White Rice (~500kcal, 10g protein)
1 smallish apple
1 Fish Oil
10000iu D3
1 Probiotic
5g Creatine
Sometimes caffeine
I usually leave for the gym about 20 minutes after this
Post-Training: Fish and Rice
1 (White) Fish Filet or segment (~110g; 100kcal, 20g prot, 1g fat)
150g White Rice
1 Fish Oil
Daily Total:
~3250kcal, 180g prot (23%), 250g carb (33%), 160g fat (44%)
Explanations on What's There:
Brazil Nuts: Selenium content's good for testosterone production
Beef, Eggs: Good protein and vits/mins. Saturated fat and cholesterol both important for both general health and testosterone levels.
Pork: Good for potassium and selenium. Fairly lean, good fat profile.
Salad: Vit/min. Zinc, Magnesium, Iron are all important for testosterone, and all 4 of these contain other stuff with similar effects
Salami: Tasty, protein.
White Fish: Tasty, protein, selenium.
Rice: Carbs. Also good vit/min and selenium.
EVOO: Healthy fats. Brand is actually important here; California Olive Ranch and Kirkland's Organic EVOO are two of the only cheap ones that are actually 100% EVOO.
Vinegars and Honey: Mix with EVOO for vinaigrette on salads.
Apple: Flavor pairs well with pork, apples can't hurt you.
Fish Oil: Omega-3s to balance the Omega-6. This one's got the best fatty acid profile out of the cheap stuff I've found, strongly recommend.
Probiotic: No fermented stuff in here so good for gut flora. This one's got more types of cultures but it's much more expensive and I take a lot of it. Any probiotic that lists stuff in CFU or Cells is good.
D3: Not necessary if you're out in the sun a lot. Otherwise very important for mood and testosterone production.
Creatine: Very cheap (buy pure unflavored monohydrate powder, it's like $20/kg), positive effect on athletic performance. Apparently works best taken shortly before training.
Other Explanations:
No Poultry: Thighs are cheap but high in omega-6 fats; pork chops cost the same as breast and have more flavor and better vit/mins.
General Layout: Some evidence that keeping fat mostly towards the start of the day and carbs mostly towards the end can improve fat loss when cutting weight. Carbs important for supporting training, too, so it makes sense to eat them around workouts.
White Rice as carb source: Bread gives me headaches, not a fan of potatoes. Brown rice isn't any healthier, costs more, and takes longer.
How I have a life eating like this: The salads are the only thing that requires any actual prep time, so I just split the veggies up and put them in ziplock bags on the weekends. Rice doesn't require any attention, and I just sear the meats.
I also do go out a lot, but I know roughly how much/what to eat for a given meal and I'm not much of a drinker (currently) so nbd.
Notes/Probable Changes:
Brazil nuts might be unnecessary for selenium given how much I get from everything else.
Wants more protein and less fat. I'll replace the morning salami with something leaner and possibly add another egg.
I get like no calcium, so it might be worth supplementing there. I'm definitely not adding dairy or more greens.
If I can drop weight at this intake I'll just leave it as is, otherwise I'll reduce the rice and the olive oil.
2014-02-02 Press
Warmup
Press -
45x5
55x5
65x5
75x5
85x5
95x5
105x5
115x5
125x3
135x5, 4, 4 (5PP), 2, 1
I got the 5th rep partly with a yell, then slammed the bar down; honestly, it wasn't called for this time. Second I probably could have had 5, but went through counting "x of 4" rather than "x of 5" the way I did on #1. I put on Enter Sandman for #3, did my face-slapping thing, then rushed the setup and failed halfway up. The Push Press was absurdly easy, though; same for the catch-up and gratuitous "I want to keep pressing!" sets. Press just agrees with me, I guess.
I'm not sure if I'm staying strict enough on the later ones, though; I'll see about having someone film my next run.
Pull-Up -
8, 6, 4, 4, 4, 4
For reference, I'm cutting myself off at 10 reps and switching to weighted once I'm up at 10x3 (not necessarily for all days, though).
Curl -
20x8x3
No rest-pause this time. I'll hit 20s once more and decide from there.
Front Raise -
20x8x3
Mildly unpleasant still; I'll repeat this.
Face Pull - 10x15x3
BER - Micro*15x3
BPA - Mini*33, 33, 34
Press -
45x5
55x5
65x5
75x5
85x5
95x5
105x5
115x5
125x3
135x5, 4, 4 (5PP), 2, 1
I got the 5th rep partly with a yell, then slammed the bar down; honestly, it wasn't called for this time. Second I probably could have had 5, but went through counting "x of 4" rather than "x of 5" the way I did on #1. I put on Enter Sandman for #3, did my face-slapping thing, then rushed the setup and failed halfway up. The Push Press was absurdly easy, though; same for the catch-up and gratuitous "I want to keep pressing!" sets. Press just agrees with me, I guess.
I'm not sure if I'm staying strict enough on the later ones, though; I'll see about having someone film my next run.
Pull-Up -
8, 6, 4, 4, 4, 4
For reference, I'm cutting myself off at 10 reps and switching to weighted once I'm up at 10x3 (not necessarily for all days, though).
Curl -
20x8x3
No rest-pause this time. I'll hit 20s once more and decide from there.
Front Raise -
20x8x3
Mildly unpleasant still; I'll repeat this.
Face Pull - 10x15x3
BER - Micro*15x3
BPA - Mini*33, 33, 34
Sunday, February 2, 2014
2014-02-01 Deadlift
Warmup
Deadlift -
135x5
155x5
175x5
195x5
215x5
235x5
255x5
280x3
310x5x3
I felt great for the first set; not as much for 2 and 3, both of which involved some resetting. I'm starting to have issues with grip, too; it might be time to call in the chalk.
Time for some fun with 315 on Wednesday.
Pull-Up -
7, 5, 5, 5, 3, 5
Barbell Row -
135x8x3
I'm still working on getting this to target my upper back.
No ab or prehab work today. I'm not sure what I'm going to do for abs, actually.
I've had some extra stressors on my system the last few days, so I don't know if I can take recent tiredness as signs of actual exhaustion. As with last time, I'll gauge based on Thursday. That said, I also realized today that I don't actually have to deload all 4 lifts on a 3/2 (just 3)...which on a 4-week rotation would always be the same 3, leaving one lift (preferably deads) to gain a little extra. To that end, if I do switch, it'll be after the deload (Deads on 2/15 translates to deads 3/9; then take 3/10 off and deload 3/11-3/13). That makes a lot of sense, too - if Thursday sucks again, I might as well deload using the current schedule and then switch. Session-wise I lose 1 from deads and 4 from everything else; I guess comparing Monday and Thursday will tell if it's worth a 25% drop off.
Deadlift -
135x5
155x5
175x5
195x5
215x5
235x5
255x5
280x3
310x5x3
I felt great for the first set; not as much for 2 and 3, both of which involved some resetting. I'm starting to have issues with grip, too; it might be time to call in the chalk.
Time for some fun with 315 on Wednesday.
Pull-Up -
7, 5, 5, 5, 3, 5
Barbell Row -
135x8x3
I'm still working on getting this to target my upper back.
No ab or prehab work today. I'm not sure what I'm going to do for abs, actually.
I've had some extra stressors on my system the last few days, so I don't know if I can take recent tiredness as signs of actual exhaustion. As with last time, I'll gauge based on Thursday. That said, I also realized today that I don't actually have to deload all 4 lifts on a 3/2 (just 3)...which on a 4-week rotation would always be the same 3, leaving one lift (preferably deads) to gain a little extra. To that end, if I do switch, it'll be after the deload (Deads on 2/15 translates to deads 3/9; then take 3/10 off and deload 3/11-3/13). That makes a lot of sense, too - if Thursday sucks again, I might as well deload using the current schedule and then switch. Session-wise I lose 1 from deads and 4 from everything else; I guess comparing Monday and Thursday will tell if it's worth a 25% drop off.
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