Friday, December 31, 2010
Friday - off day
@9:30 - no lifting or exercise today. Today is the day of mild pain! Round 1 of my tattoo, which means that exercising will be on hold for a few days. I am not sure if I will be able to lift on Sunday as scheduled. I shall figure it out when the time arrives.
Thursday, December 30, 2010
Thursday - Push
@08:45 - Was thinking about lifting tonight, but with Wendi's shoulder hurting it is not worth going into town by myself. Snowing, windy, and in the 20's all day. I am not going to be lifting in the garage. Then again, I might. It is supposed to be in the single digits tomorrow, and the gym in town will be closed. Which does not make for happy lifting Davens. We'll see how I feel later on.
On the upside, not having a lifting-day dependent carb cycling diet means that I don't have to be concerned with eating on the wrong schedule.
@22:00 - today was supposed to be an off day, but I went ahead and lifted anyways. Up in weight on both bench and dips (only a little, but more than nothing). My reps went down, but that was kind of to be expected. More weight, not a ton of energy, and a lot of cold (it was below 30 in the building). Lat raises I kept the weight but went up in reps a little.
Bench - after my first set, I really was able to dial in my form. I was actively tensing my pecs almost the entire set. Thus, fewer reps, because I was able to keep constant tension. I think that I am going to try to do the same in most exercises from now on. First set (heavy) - just move the weight. Subsequent sets (lighter weight, rep to failure) - try to keep constant tension going.
On the upside, not having a lifting-day dependent carb cycling diet means that I don't have to be concerned with eating on the wrong schedule.
@22:00 - today was supposed to be an off day, but I went ahead and lifted anyways. Up in weight on both bench and dips (only a little, but more than nothing). My reps went down, but that was kind of to be expected. More weight, not a ton of energy, and a lot of cold (it was below 30 in the building). Lat raises I kept the weight but went up in reps a little.
Bench - after my first set, I really was able to dial in my form. I was actively tensing my pecs almost the entire set. Thus, fewer reps, because I was able to keep constant tension. I think that I am going to try to do the same in most exercises from now on. First set (heavy) - just move the weight. Subsequent sets (lighter weight, rep to failure) - try to keep constant tension going.
Wednesday, December 29, 2010
Wednesday - Legs
@12:00 - morning weigh-in was worrisome. Up a few pounds and a bit on my waist. However, it is Wednesday, and my results often shift a lot by Sunday.
Today is legs, take #2. I need to do a lot of practice reps to get my RDL form back into shape. I might need to reduce my weights to ensure that my form does not vary. Ah, well. Too many months of full deads has negatively affected my romanians. I'll get better.
Note: might lift at the gym in town tonight, depending upon the weather.
@17:45 - workout went ok. I beat my results last time by a tiny amount (a little more weight on hams & calves, a few more reps on squats). RDLs I went down in weight drastically to work on my form. If Shelby OK's me, I will be going up in weight next week.
@19:30 - worn out. Not crashed, just dead. The workout took more out of me than I had thought.
Today is legs, take #2. I need to do a lot of practice reps to get my RDL form back into shape. I might need to reduce my weights to ensure that my form does not vary. Ah, well. Too many months of full deads has negatively affected my romanians. I'll get better.
Note: might lift at the gym in town tonight, depending upon the weather.
@17:45 - workout went ok. I beat my results last time by a tiny amount (a little more weight on hams & calves, a few more reps on squats). RDLs I went down in weight drastically to work on my form. If Shelby OK's me, I will be going up in weight next week.
@19:30 - worn out. Not crashed, just dead. The workout took more out of me than I had thought.
Tuesday, December 28, 2010
Tuesday - off day
@12:00 - Nothing major planned for today. I feel pretty good after last night. Some mild soreness when I stretch, but that is all.
@19:00 - kind of down/depressed. not sure why. I have been eating regularly, so it is not a food related issue. Just very meh for the past few hours.
@19:00 - kind of down/depressed. not sure why. I have been eating regularly, so it is not a food related issue. Just very meh for the past few hours.
Monday, December 27, 2010
Monday - Pull day
@10:00 - Nothing major to report. No residual soreness from last night's workout. My lower back is recovering. I really need to work on my RDL form to keep the weight on my hams, not erectors.
@18:00 - workout went pretty well. Felt very short (only nine working sets plus abs). My biceps are kind of trashed, but the rest of me feels ok. Although I have reaffirmed that I suck at pullups.
@18:00 - workout went pretty well. Felt very short (only nine working sets plus abs). My biceps are kind of trashed, but the rest of me feels ok. Although I have reaffirmed that I suck at pullups.
Sunday, December 26, 2010
Sunday - push day
@16:00 - I was quite energetic earlier in the day. I seem to have run out of go-juice. Seeing how I still need to lift and process a couple of chickens, this is not ideal. Meh.
@19:00 - Workout went better than expected, especially as I was so meh before hand. Decline bench was much more impressive in the number of reps than anticipated. Drop sets, lowering the weight 10% each time. Got 9,14,12 reps. Lat raises - eh, they are lat raises. Dips - was getting a bit tired, so not as many reps as I was hoping for. Still did not drop out of my desired range.
@19:00 - Workout went better than expected, especially as I was so meh before hand. Decline bench was much more impressive in the number of reps than anticipated. Drop sets, lowering the weight 10% each time. Got 9,14,12 reps. Lat raises - eh, they are lat raises. Dips - was getting a bit tired, so not as many reps as I was hoping for. Still did not drop out of my desired range.
12/26 - Sunday Check in
CURRENT WEIGHT: 186.5
LAST WEEK’S WEIGHT: 187.0
CURRENT CARB ROTATION: none
CURRENT CARDIO: none
HOW TRAINING/STRENGTH GAINS ARE GOING:
This week I did a deload, more or less. I just dialed in my main exercises for the new routine early in the week (worked up to the 6-8/4-6 rep max). On Friday I began the new routine, starting with my legs day. I can safely say that I enjoyed the workout vastly more than the previous routine. I had no issues with endurance, strength, or completing my reps. My weights are not all that much lower than they were before I dropped the 35# of fat. In February I was doing RDLs for 435x2, and I was at 365x6 on Friday after not doing them for many months. (Yes, I know, I am pathetically weak)
On a fun note: every 10% drop in weight I got another 3 reps. I wonder if that will continue with my upper body days.
ANY DEVIATIONS THIS PAST WEEK:
Nope. Just the aforementioned deload.
DETAILED MEASUREMENTS
Weight: 186.5 (-0.5)
Waist: 32.675 (-0.125)
Arm: 15.875 (-0.125)
Thigh: 23.375 (+0.125)
Calf: 14.5 (no change)
PHOTOS: http://s1221.photobucket.com/albums/dd478/davenwilliams/Progress%20Photos/2010-12-26/
VIDEOS:
I apologize for the lack of lighting (our garage is kind of dim). Also, I suggest watching with the sound turned off. The music in the background does not come through well.
These are for my first working set of each exercise. I just recorded squats and RDLs. Hamstring curls and calf raises I did not think were necessary.
I will be recording other videos as I get to the workouts with the relevant exercises.
OTHER NOTES:
For the past few weeks my Saturday routine has included 4-5 hours of chopping wood. Which involves:
1) cutting tree trunks into 6'-8' logs (anywhere from 50# to about 300#), carrying them about 50' (Zercher, shoulder carry, or bear hug, depending upon the log. Some of the big ones I do a Fingals Fingers flip), and tossing them over a 4' high barbwire fence
2) picking the logs up, placing them onto a cutting station (about 3' high), and sawing them into fire-place size billets (chunks)
3) chopping the billets into cord wood
Usually by the end of this I am drenched in sweat (even though it is in the low 40's) and worn out enough that I merely flop on the couch for several hours. I interspace the hauling/sawing/chopping sessions with food, so I have not missed or delayed any meals.
This routine will continue throughout the remainder of the winter. The only deviations will be if it is really windy or actively raining on me.
LAST WEEK’S WEIGHT: 187.0
CURRENT CARB ROTATION: none
CURRENT CARDIO: none
HOW TRAINING/STRENGTH GAINS ARE GOING:
This week I did a deload, more or less. I just dialed in my main exercises for the new routine early in the week (worked up to the 6-8/4-6 rep max). On Friday I began the new routine, starting with my legs day. I can safely say that I enjoyed the workout vastly more than the previous routine. I had no issues with endurance, strength, or completing my reps. My weights are not all that much lower than they were before I dropped the 35# of fat. In February I was doing RDLs for 435x2, and I was at 365x6 on Friday after not doing them for many months. (Yes, I know, I am pathetically weak)
On a fun note: every 10% drop in weight I got another 3 reps. I wonder if that will continue with my upper body days.
ANY DEVIATIONS THIS PAST WEEK:
Nope. Just the aforementioned deload.
DETAILED MEASUREMENTS
Weight: 186.5 (-0.5)
Waist: 32.675 (-0.125)
Arm: 15.875 (-0.125)
Thigh: 23.375 (+0.125)
Calf: 14.5 (no change)
PHOTOS: http://s1221.photobucket.com/albums/dd478/davenwilliams/Progress%20Photos/2010-12-26/
VIDEOS:
Squat - http://www.youtube.com/watch?v=n_tNf0B2-JE
Romanian Deadlift - http://www.youtube.com/watch?v=5zTzyHMfF8I
These are for my first working set of each exercise. I just recorded squats and RDLs. Hamstring curls and calf raises I did not think were necessary.
I will be recording other videos as I get to the workouts with the relevant exercises.
OTHER NOTES:
For the past few weeks my Saturday routine has included 4-5 hours of chopping wood. Which involves:
1) cutting tree trunks into 6'-8' logs (anywhere from 50# to about 300#), carrying them about 50' (Zercher, shoulder carry, or bear hug, depending upon the log. Some of the big ones I do a Fingals Fingers flip), and tossing them over a 4' high barbwire fence
2) picking the logs up, placing them onto a cutting station (about 3' high), and sawing them into fire-place size billets (chunks)
3) chopping the billets into cord wood
Usually by the end of this I am drenched in sweat (even though it is in the low 40's) and worn out enough that I merely flop on the couch for several hours. I interspace the hauling/sawing/chopping sessions with food, so I have not missed or delayed any meals.
This routine will continue throughout the remainder of the winter. The only deviations will be if it is really windy or actively raining on me.
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