This is good advice, bb! Bad paying attention, tho.
I already said, this is exactly what I will do, soon as I have access to the uni gym (upcoming monday, latest). 'Cause the Y people won't let me do things that "scare the other members". 
realworksuks vs [Focus] - "LIKE DONKEY KONG, SON!"
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This is good advice, bb! Bad paying attention, tho.
I already said, this is exactly what I will do, soon as I have access to the uni gym (upcoming monday, latest). 'Cause the Y people won't let me do things that "scare the other members". 09/05/08
Training
A1 Full Squat 45x20, 95x10, 155x5, 225x5x3, 265x2 (PB), 265x2
B1 W Full Squat 155x20x3
C1 R BSS 40x10/10x2, 40x10/9
D1 45 Deg Hyper 55x12x2, 60x12
E1 Sprinter Sit-up 0x20x2
E2 Crunch 10x20x2
Biked 9.47 miles in 30.0 minutes @ 18.94 mph.
Thoughts
Those of you who are paying attention will note that it is extremely obvious at this point that my body likes being fed. Complex carbs, specifically. Workout was devastating, for both me and last week's numbers. :SaiyanSmilie_anim:
Also, though it be a tentative assessment, I am fairly sure that I have managed to unblock my ****, biochemically speaking. Lookin' like that battery of tests I subjected myself to has born some luscious fruit. D1 and D2 are now firing on all cylinders. The power... it's almost frightening. And the hunger, disturbing. I am finding myself moving, quickly, towards having to eat like mighty Drexatron, just to keep from falling apart.
Threw a random bike in there, as you can see (wanted to do a little crossy cross, despite having to run 9 miles tomorrow.. I'm really not very bright, haha). Pretty slow 'cause, well, ME Lower friggin' destroys me.
Training
A1 Full Squat 45x20, 95x10, 155x5, 225x5x3, 265x2 (PB), 265x2
B1 W Full Squat 155x20x3
C1 R BSS 40x10/10x2, 40x10/9
D1 45 Deg Hyper 55x12x2, 60x12
E1 Sprinter Sit-up 0x20x2
E2 Crunch 10x20x2
Biked 9.47 miles in 30.0 minutes @ 18.94 mph.
Thoughts
Those of you who are paying attention will note that it is extremely obvious at this point that my body likes being fed. Complex carbs, specifically. Workout was devastating, for both me and last week's numbers. :SaiyanSmilie_anim:
Also, though it be a tentative assessment, I am fairly sure that I have managed to unblock my ****, biochemically speaking. Lookin' like that battery of tests I subjected myself to has born some luscious fruit. D1 and D2 are now firing on all cylinders. The power... it's almost frightening. And the hunger, disturbing. I am finding myself moving, quickly, towards having to eat like mighty Drexatron, just to keep from falling apart.
Threw a random bike in there, as you can see (wanted to do a little crossy cross, despite having to run 9 miles tomorrow.. I'm really not very bright, haha). Pretty slow 'cause, well, ME Lower friggin' destroys me.
Training
Ran 9.48 miles in 1:20:30 @ 8.49mm
Thoughts
Haha...hahahaha....just blaze. :SaiyanSmilie_anim:
Think I'll lie down and die now.
@Lei: No, oddly enough, they seem to be okay with the most dangerous of all gym activities. Just not things like moving heavy weights fast.
P.S. http://i33.tinypic.com/2h2e0s9.jpg
Ran 9.48 miles in 1:20:30 @ 8.49mm
Thoughts
Haha...hahahaha....just blaze. :SaiyanSmilie_anim:
Think I'll lie down and die now.
@Lei: No, oddly enough, they seem to be okay with the most dangerous of all gym activities. Just not things like moving heavy weights fast.
P.S. http://i33.tinypic.com/2h2e0s9.jpg
Click here for higher resolution image.
06-25-08
Fat mass: 50.235 lbs
Lean mass: 146.765 lbs
09-03-08
Fat mass: 38.61 lbs
Lean mass: 159.39 lbs
Change
-11.625 lbs fat
+12.625 lbs muscle
just had to say, that is ****ing awesome brah!
I'm still alive btw, and I am still working out... but with work and working out afterwards, that's about all I have time for..
Thanks, bizzle. Also, good to know. Carry on.
But, uh, I hope you're workin' hard. 'Cause I was slacking all summer.
09/08/08
Training
Ran 1.7 miles in 14.5 minutes @ 8.5mm
A1 BB Bench 45x20, 85x10, 130x4, 130x2, 125x2, 95x10
B1 WG Pull-up -100x10, -120x14
C1 CS Row 40x12x2, 40x10
C2 Facepull 50x12, 75x12x2
D1 BB Jump Shrug 135x15, 185x15, 225x15
D2 BB Power Curl 70x15x3
Ran 1.7 miles in 14.5 minutes @ 8.5mm
Thoughts
I had an hour and a half total to get all of that done. It was pretty messed up. And I was still wrecked from the long run on Saturday. Really wrecked. Had to clamp (my hands over my mouth) to hold back the vomit near the end of the D set, and again near the end of the run home. And as you can see, I skipped CG Bench and Bar Hold because I just didn't have time for that ****. Body really, really didn't want to do anything today, but too bad, bitch. Hahahaha. :SaiyanSmilie_anim:
Now, according to what I said earlier, poor bench performance means I gotta switch exercises, but I did some thinking, and long story short, I'm not gonna, for the time being (pre-fatigued, wrist being gimpy, gained 2 inches on my chest this summer despite only adding 15'ish lbs to my 1rm, etc.) Will see what it does at the uni gym, here, where the bars actually weigh what they're supposed to, instead of random amounts.
Also, went waaaay too light on the jump shrugs, 'cause I'd never done them before. But, it seems they are super easy. I could've easily moved much more weight. Fun, though. I like explosiveness. For the record, the "he-man shrugs" I'd been doing are very much like these, so odds are I can move more than 300 lbs for 15 rep sets on the jump shrug. Which is funny because that's about what I could deadlift once a month ago, which btw I'm testing again tomorrow. Bet I added roughly 30-40 lbs to my DL, if not more, without actually doing any.
I notice I can facepull twice what I could when I started, despite not having done those in some time as well. Seems to me that the less I train an exercise, the more I improve at it!
Training
Ran 1.7 miles in 14.5 minutes @ 8.5mm
A1 BB Bench 45x20, 85x10, 130x4, 130x2, 125x2, 95x10
B1 WG Pull-up -100x10, -120x14
C1 CS Row 40x12x2, 40x10
C2 Facepull 50x12, 75x12x2
D1 BB Jump Shrug 135x15, 185x15, 225x15
D2 BB Power Curl 70x15x3
Ran 1.7 miles in 14.5 minutes @ 8.5mm
Thoughts
I had an hour and a half total to get all of that done. It was pretty messed up. And I was still wrecked from the long run on Saturday. Really wrecked. Had to clamp (my hands over my mouth) to hold back the vomit near the end of the D set, and again near the end of the run home. And as you can see, I skipped CG Bench and Bar Hold because I just didn't have time for that ****. Body really, really didn't want to do anything today, but too bad, bitch. Hahahaha. :SaiyanSmilie_anim:
Now, according to what I said earlier, poor bench performance means I gotta switch exercises, but I did some thinking, and long story short, I'm not gonna, for the time being (pre-fatigued, wrist being gimpy, gained 2 inches on my chest this summer despite only adding 15'ish lbs to my 1rm, etc.) Will see what it does at the uni gym, here, where the bars actually weigh what they're supposed to, instead of random amounts.
Also, went waaaay too light on the jump shrugs, 'cause I'd never done them before. But, it seems they are super easy. I could've easily moved much more weight. Fun, though. I like explosiveness. For the record, the "he-man shrugs" I'd been doing are very much like these, so odds are I can move more than 300 lbs for 15 rep sets on the jump shrug. Which is funny because that's about what I could deadlift once a month ago, which btw I'm testing again tomorrow. Bet I added roughly 30-40 lbs to my DL, if not more, without actually doing any.
I notice I can facepull twice what I could when I started, despite not having done those in some time as well. Seems to me that the less I train an exercise, the more I improve at it!
Was just reading some of Rippetoe's stuff, and something I was half realizing yesterday clicked: warm up is way, way excessive. Already knew that running before hitting the weights is very very dumb, that was just unavoidable. And I don't like the rep range on rep upper day... So, some mods coming up.
ME Upper (Bench Press) should look more like
45x5, 85x5, 100x3, 115x2, 130x5x5
Rep Upper should look more like
45x5, 75x2, 95x8x3
Gonna switch a few exercises, too. Makin' heavy DLs a dynamic day regular (starting today) probably at 3 work sets of 2-3 reps (after speed squats and before step-ups), and add power cleans to rep upper, in place of facepull/seated db "power clean", at once again, about 3x8. Gonna be very careful with these untill I'm confident as to my technique and control.
ME Upper (Bench Press) should look more like
45x5, 85x5, 100x3, 115x2, 130x5x5
Rep Upper should look more like
45x5, 75x2, 95x8x3
Gonna switch a few exercises, too. Makin' heavy DLs a dynamic day regular (starting today) probably at 3 work sets of 2-3 reps (after speed squats and before step-ups), and add power cleans to rep upper, in place of facepull/seated db "power clean", at once again, about 3x8. Gonna be very careful with these untill I'm confident as to my technique and control.
so I have an update...
I started doing a keto (low carb) diet again to try to lose some more fat for the rest of the month. I started on Tuesday and tested on the keto strips yesterday(to see if I am in ketosis), and I was positive on the test. Ehhhh.. you may not have any idea what I am talking about, but basically all the carbs are depleted from my body and my body is now in a fat-burning mode instead of carbs (because there is none to burn). My brain is using ketones for 70% of it's energy!
I had planned to have about 50g of carbs before my workout (that I am going to the gym for soon), because for high intensity exercise like weight training and sprinting your body can only use carbs and glycogen, well my body has neither of them in it so it would resort to protein (and perhaps some muscle), which would be very counterproductive... ha ya know? So I had two pieces of bread. Then I had a bowl of cereal.... but the cereal was so good I had another bowl. So I was at about 80g of carbs. Then while I was writing an e mail I needed some more! SO I ended up eating over half the damn box of cereal.... lol.. or about 250-300g of carbs so I should be totally refilled on carbs and glycogen now and weight train without worrying about my muscles being eaten!
Well I am gonna go hit the gym carb loaded and all... hah, I still don't know how long is a good time to wait so that the carbs are ensured to be in your system... but I will say 1.5 hours this time... I dunno..!
I started doing a keto (low carb) diet again to try to lose some more fat for the rest of the month. I started on Tuesday and tested on the keto strips yesterday(to see if I am in ketosis), and I was positive on the test. Ehhhh.. you may not have any idea what I am talking about, but basically all the carbs are depleted from my body and my body is now in a fat-burning mode instead of carbs (because there is none to burn). My brain is using ketones for 70% of it's energy!
I had planned to have about 50g of carbs before my workout (that I am going to the gym for soon), because for high intensity exercise like weight training and sprinting your body can only use carbs and glycogen, well my body has neither of them in it so it would resort to protein (and perhaps some muscle), which would be very counterproductive... ha ya know? So I had two pieces of bread. Then I had a bowl of cereal.... but the cereal was so good I had another bowl. So I was at about 80g of carbs. Then while I was writing an e mail I needed some more! SO I ended up eating over half the damn box of cereal.... lol.. or about 250-300g of carbs so I should be totally refilled on carbs and glycogen now and weight train without worrying about my muscles being eaten!
Well I am gonna go hit the gym carb loaded and all... hah, I still don't know how long is a good time to wait so that the carbs are ensured to be in your system... but I will say 1.5 hours this time... I dunno..!
oh... also I woke up at 169.5 pounds today eek! Mostly water weight loss tho.
09/10/08
Training
A1 Box Jump ?"x3x2, (?+3")x3x2, ?"x3x4
B1 Speed Squat 65x20x3
C1 Mod Step-ups 40x10/10x3
D1 Deadlift 45x5, 135x5, 225x5x5, 275x1, 315x1, 345x1 (PB [+30])
E1 Crunch +25x15x3, +25x10
Biked 10.7 miles in 30.0 mins @ 21.4 mph
Thoughts
As you can see, I did dynamic lower today instead of yesterday. Can't remember the last time I missed a workout, but had no chance yesterday. Probably won't happen again for 4'ish years.
Anyway, me likey better gym. Had to ask the receptionist for some duck tape when I realized I was bleeding all over the place. And not just the once. Nobody whined about my "scaring the other members". In fact, nobody seemed to give a **** at all. <3
As before, DLs are now weekly in place of RDLs. Seems I've added 30 lbs to my max from last month, but it's probably 50 or more since I was doing just singles, fresh, then. Only checking 1rm every month or so, and purely for vanity.
Was feelin' frisky so I cut loose a bit on the bike. Some chick set up to do DLs right in front of me like, "Hey, check out my fine ass." And while I did take a quick peek, I think I managed to do alright under the circumstances.
Ftr, banana CMDI + cherry Kool-Aid tastes how it looks... like Kirby's taint.
Training
A1 Box Jump ?"x3x2, (?+3")x3x2, ?"x3x4
B1 Speed Squat 65x20x3
C1 Mod Step-ups 40x10/10x3
D1 Deadlift 45x5, 135x5, 225x5x5, 275x1, 315x1, 345x1 (PB [+30])
E1 Crunch +25x15x3, +25x10
Biked 10.7 miles in 30.0 mins @ 21.4 mph
Thoughts
As you can see, I did dynamic lower today instead of yesterday. Can't remember the last time I missed a workout, but had no chance yesterday. Probably won't happen again for 4'ish years.
Anyway, me likey better gym. Had to ask the receptionist for some duck tape when I realized I was bleeding all over the place. And not just the once.
Nobody whined about my "scaring the other members". In fact, nobody seemed to give a **** at all. <3As before, DLs are now weekly in place of RDLs. Seems I've added 30 lbs to my max from last month, but it's probably 50 or more since I was doing just singles, fresh, then. Only checking 1rm every month or so, and purely for vanity.
Was feelin' frisky so I cut loose a bit on the bike. Some chick set up to do DLs right in front of me like, "Hey, check out my fine ass." And while I did take a quick peek, I think I managed to do alright under the circumstances.
Ftr, banana CMDI + cherry Kool-Aid tastes how it looks... like Kirby's taint.
09/11/08
Training
A1 BB BP 95x15x2, 95x8, 45x25
B1 WG Lat Pulldown 105x6, 105x12x2
B2 W, P Facepull 40x12, 45x12x2
C1 DB MP 55x10x3
D1 CG BP 50x20, 55x20x2
E1 Hang Jump Shrug 315x10x3
E2 BB Curl 60x8, 60x6, 60x7
F1 Bar Hold 185x2x3
Ran 2.50 miles in 23.0 min @ 9.2mm
Thoughts
Thought I'd toss in a burn on the bp's, because it hurts so good. Decided to switch to lat pulldowns for a while, was doing it horribly wrong, then was like "oh, right", is what happened there. MP's felt real strong. Made a very good guess on the shrug weight.
Overall, pretty good workout.
Oh, and I had to stop the run early because I pulled my right calf. Annoying, but meh, probably should've seen it coming, given the last couple days, and the insane burnination of the first two miles. I'm sure I'll be fine for tomorrow.
Training
A1 BB BP 95x15x2, 95x8, 45x25
B1 WG Lat Pulldown 105x6, 105x12x2
B2 W, P Facepull 40x12, 45x12x2
C1 DB MP 55x10x3
D1 CG BP 50x20, 55x20x2
E1 Hang Jump Shrug 315x10x3
E2 BB Curl 60x8, 60x6, 60x7
F1 Bar Hold 185x2x3
Ran 2.50 miles in 23.0 min @ 9.2mm
Thoughts
Thought I'd toss in a burn on the bp's, because it hurts so good. Decided to switch to lat pulldowns for a while, was doing it horribly wrong, then was like "oh, right", is what happened there. MP's felt real strong. Made a very good guess on the shrug weight.
Overall, pretty good workout.
Oh, and I had to stop the run early because I pulled my right calf. Annoying, but meh, probably should've seen it coming, given the last couple days, and the insane burnination of the first two miles. I'm sure I'll be fine for tomorrow.
Also, I decided not to weigh myself at all this month, but I feel like I'm dropping fat and weight very fast (yet again, despite eating over 4000 calories a day, currently!) and so am quite tempted. Won't, though. What man is a man who does not have integrity, right?
This month's body comp results should be interesting, I think. I'm anticipating being as low as 13-15% bodyfat (rather than the projected 16.5). If I haven't actually lost any scale weight, those're gonna be some monstrous stats.
This month's body comp results should be interesting, I think. I'm anticipating being as low as 13-15% bodyfat (rather than the projected 16.5). If I haven't actually lost any scale weight, those're gonna be some monstrous stats.
09/12/08
Training
A1 Full Squat 45x5, 95x4, 155x3, 185x2, 235x5x3, 285x1 (PB [+20]), 275x2
B1 W Full Squat 185x10x3
C1 R BSS 40x8/8x2, 45x8/8
D1 Power Clean 45x5, 65x3, 85x2, 115x5x5
E1 45 Deg Hyper 70x12x2, 70x10
F1 Sprinter Sit-up 0x10x2
F2 V-up 0x4, 0x3
F3 Hip Thrust 0x10, 0x7
Thoughts
10 lbs a week on my squat is only 520 lbs a year. :bncry:
Decided there's no sense waiting for later to get the cleans in. They shouldn't really be in this workout, but it's almost all leg drive so I figure it'll be fine. Went pretty light just 'cause I'd never done them before. Seem pretty easy, though. Will add 5 lbs a week until I can't anymore. Looks like I wussed out on the BSSs, but I didn't. They were raised about 3 inches higher than usual. Pretty deep.
Also, woke up to a fully recovered right calf. But, I may have blown out my left knee. It's pretty gross-lookin', but seems pretty functional. Should be fine for tomorrow's run.
Okay, then. Happy weekend, everybody.
Training
A1 Full Squat 45x5, 95x4, 155x3, 185x2, 235x5x3, 285x1 (PB [+20]), 275x2
B1 W Full Squat 185x10x3
C1 R BSS 40x8/8x2, 45x8/8
D1 Power Clean 45x5, 65x3, 85x2, 115x5x5
E1 45 Deg Hyper 70x12x2, 70x10
F1 Sprinter Sit-up 0x10x2
F2 V-up 0x4, 0x3
F3 Hip Thrust 0x10, 0x7
Thoughts
10 lbs a week on my squat is only 520 lbs a year. :bncry:
Decided there's no sense waiting for later to get the cleans in. They shouldn't really be in this workout, but it's almost all leg drive so I figure it'll be fine. Went pretty light just 'cause I'd never done them before. Seem pretty easy, though. Will add 5 lbs a week until I can't anymore. Looks like I wussed out on the BSSs, but I didn't. They were raised about 3 inches higher than usual. Pretty deep.
Also, woke up to a fully recovered right calf. But, I may have blown out my left knee. It's pretty gross-lookin', but seems pretty functional. Should be fine for tomorrow's run.
Okay, then. Happy weekend, everybody.
09/15/08
Training
A1 BB BP 45x5, 85x3, 130x5x4, 130x4
B1 WG Lat Pulldown 120x10, 120x8
C1 CS Row 60x8, 50x8x2
C2 Facepull 45x8x3
D1 DB MP 60x8, 80x8, 70x6
E1 Hang Jump Shrug 315x5x5
E2 BB Curl 70x5x5
F1 Bar Hold 135x2x3
Thoughts
Yeah. Body likes 5x5s and 8x3 (for rep stuff). Gonna keep it here for a long while and see what's up. Also, obviously, I was right about the warmup being way excessive last week.
Think I can start adding some weight to my bench every week now. 'Bout damn time, too.
Oh, and I seem to have acquired a couple more hematomas: left knee (from my last ME Lower); right calf; left hand. That's uh, not good. Certain people are mad at me for not dropping the E and A from my stack already, but I think they're fairly minor. She became somewhat more upset when I explained that I would be more worried if I wasn't sure it was just that she's been kicking my ass while I'm asleep. Will monitor closely over the next couple weeks and most likely drop. Really have no business stacking this many synergists, but don't any of you hos nag me.
Smack Talk
Okay, so, I'm not terribly impressed with these people at the uni gym. It is my assessment that I am the only person in it who's at all serious. The 140 lb "long one"s who run track have atrocious form, and can't keep up with me. And they are hurt and confused by this - I can see it in their eyes. As far as strength training goes, I have yet to encounter someone serious who appears to know what he is doing. Mostly just a lot of dorks doing some horrible benching.
I find myself in a state of shock at having discovered that the people at the Y were more bamf than the "athletes" here at the uni. Are the real people hiding somewhere? Do they have their own facilities? Wtf, guise.
Training
A1 BB BP 45x5, 85x3, 130x5x4, 130x4
B1 WG Lat Pulldown 120x10, 120x8
C1 CS Row 60x8, 50x8x2
C2 Facepull 45x8x3
D1 DB MP 60x8, 80x8, 70x6
E1 Hang Jump Shrug 315x5x5
E2 BB Curl 70x5x5
F1 Bar Hold 135x2x3
Thoughts
Yeah. Body likes 5x5s and 8x3 (for rep stuff). Gonna keep it here for a long while and see what's up. Also, obviously, I was right about the warmup being way excessive last week.
Think I can start adding some weight to my bench every week now. 'Bout damn time, too.
Oh, and I seem to have acquired a couple more hematomas: left knee (from my last ME Lower); right calf; left hand. That's uh, not good. Certain people are mad at me for not dropping the E and A from my stack already, but I think they're fairly minor. She became somewhat more upset when I explained that I would be more worried if I wasn't sure it was just that she's been kicking my ass while I'm asleep.
Will monitor closely over the next couple weeks and most likely drop. Really have no business stacking this many synergists, but don't any of you hos nag me. Smack Talk
Okay, so, I'm not terribly impressed with these people at the uni gym. It is my assessment that I am the only person in it who's at all serious. The 140 lb "long one"s who run track have atrocious form, and can't keep up with me. And they are hurt and confused by this - I can see it in their eyes. As far as strength training goes, I have yet to encounter someone serious who appears to know what he is doing. Mostly just a lot of dorks doing some horrible benching.
I find myself in a state of shock at having discovered that the people at the Y were more bamf than the "athletes" here at the uni. Are the real people hiding somewhere? Do they have their own facilities? Wtf, guise.
I don't know what you're talking about. I'm still weaker than most of the girls on this site.