Expanding Views

So, before I get into the workout, I thought I’d start out with a recap of this week, in general.  I am feeling great.  The workouts are making me feel very thick.  I love all of the extra sets / reps.  (I hate them while I am doing them, but . . . )  My arms are very tight in all of my shirts, and that’s a good thing.

But, not all of the news is good.  I’m gaining weight.

I need to start by saying a couple of things:

1. I am taking creatine which promotes weight gain.
2. I have company in town.
3. I have not been drinking my 4-6 liters a day of water.
4. I have been eating like an ass-hat.  Bad choices.  Too much salt.

I’m not blaming the eating on the company.  I’m the one propelling the garbage into my gullet.  I’m just pointing out that there are several contributing factors to my weekly stats.  I have gone from about 195-199 this week.  My %BF has gone from 22-24ish.  (Note: There is a lot of error in my scale’s %BF calculations, so take them with a grain of salt)

Curbing the Expansion

For this, I think I simply need to stop being an ass-hat.  Start eating right.  Stick to weight watchers points.  Weight should drop off, since I’m getting good exercise. . . . which is a perfect segue into . .

PotD

This workout was easier and harder than the normal ones.  (“Then I’m happy and sad for you”)  It was much shorter than doing tons O sets.  But, there was much fail.  This was not a “heavy lift” fail, but a fatigue fail.  And, I do err on the said of safety.  Especially with weight over my head.  I refuse to be this guy.  Or this guy.  You get the picture.  I have clue, so I’d rather be a pussy, than injure myself.  So, onto the pussy report:

Warmup

• 100 Jumping Jacks – Again, got hard around 50.  Was very doable, just not as trivial as jumping jacks sound.
• 3×12 dips – only got 8 on third set.  (12/12/8)  I hate “Fails” on the warmup.
• 3x 1 minute plank holds – This is getting easier.  On the last one,  I turned my mat so I could look at myself in the mirror, and I noticed that my ass was too high.  I lowered it, and made the third rep much more full of suck than the first two.  I’ll be sure and check my form on all reps next time.
• 2×10 high jumps – Getting much easier.  Last few of second set are still “lame”
• 2×25 pushups – 2nd set was near failure.

Workout

Huge complex at 6×65#, then 6×85#, then 6×105#

• Bent-over row
• Power Clean
• Front Squat
• Push press
• Back Squat
• Good mornings

First set went pretty well.  When I got to front squats, my arms hurt.  I was holding the bar way too wide.  It didn’t matter much in the rows or the cleans, but, when I got to front squat, holding the bar in the high clean position started hurting.  I had to drop the bar, and re-set my hands.  On good mornings, I felt more comfortable holding the bar much lower than in back squat position.  It felt more secure when I bent over.  Looking at some form examples on exrx.net, I see that I was doing it wrong.  And, from the obvious physics nature of things, I was making it too easy.  Next time I’ll do it right.

Second set started to see some more issues.  I was surprised that the power cleans went ok.  But, I started getting fatigued on the front squats.  I took a couple of standing 15 second rests here and there, but completed w/o failures.

Third set had many failures.  After three power cleans, I stopped and rested for about 30.  And, I went on to front squat.  After about 3 squats, I failed again.  Now, keep in mind, every time I rested and picked up the bar, I had to do another power clean to get the bar into position.  I also managed to do all the push presses.  I was surprised how easy they were compared to OHP.  No wonder I was warned when doing OHP not to do a push press.  Completely different.  Back squats was the easiest exercise on the list.  So, when I finally finished the push presses, back squats were like resting.  In the end, given the extra power cleans from reseating the bar, and taking unscheduled rests, I think I was only short 5 front squats.

This does point out that I need more work on front squat.  Holding the bar seemed to be more of an issue than the leg part of the workout.  I just need practice.

And, all failures were due to fatigue, not muscular strength.  I.E.  Cardio failure, not muscle failure.

This one I did better on . . . mainly because I followed directions better.

Warmup (17 mins)

• 0:00 – 3 mins @ 6.0 MPH on treadmill.
• 2×25 pushups – 2nd set was a little slow toward the end.
• 3×10 OHP @ 45 – trivial.
• 1×10 Back Squat SS’ed with OHP – again, trivial.
• 0:17 finished.

Workout (52 mins)

• OHP & Squats Supersets
  • Set 1 3×5 OHP 65 & Squats 155 – Easy
  • Set 2 3×5 OHP 75# & Squats 145 – Easy.  I think the reduction in squat weight may have been a mistake, but, since I screwed up with my assumpitons last time, this time, I did what was written
  • Set 3 3×5 OHP 85# & Squats 155# – Squats were easy.  OHP was hard.  Also, aroudn the middle of set 2, I started getting really tired / light headed.  I don’t know if it’s because I forgot to eat carbs at breakfast, or just because the OHP tends to REALLY work me.  (Work my body — I get fatigued more than sore)
  • Set 4 1xF OHP @65 & Squats @135:  OHP: 10 / Squats: 10
• Overhead Squat – I said I knew the form.  But, I couldn’t even do the 45# bar.  I need to google a bit more.  The bar was either too far forward, or too far back.  I even did a set with no bar, with my arms straight up — that set was easy.  Something about the bar really throws me.  FAIL.
• Front Squat: 1×5 @ 45, 1×5 @ 65:  All very easy.  Form good, felt good.
• Pullups: 25 reps:  3 3 3 2 2 2 2 3 3 – Much better than last time.

This was my first Spawn of Rafe workout.  It needs a little tuning, but, for the most part, was full of as much suck as I wanted!  Details below!

Warmup

• 5 mins on treadmill – Did 2.5 @ 5.5 MPH and 2.5 at 6.0.  I started slow because my hamstrings and quads were still very tight and sore from Friday’s killer leg workout.  Should be able to do the whole thing @ 6.0-7.0 next time.
• 2×20 pushups.  (Easy).  I setup bench and deadlift stations between sets.
• 2×10 high humps.  This was only strenuous part of warm up.  It’s amazing how much suck is in a simple jump (or 10 simple jumps).  I also noticed that I don’t go very high.  Need much work here.
• Bench and Deadlift supersets – The deadlifts were kinda heavy.  Bench was VERY light.
  • 1×10 BP @ 45
  • 1×5 bench @ 95
  • 1×5 bench @ 115
  • 3×5 deadlift @ 135#

Workout

• Bench & Deadlift Supersets – In general, bench was light, and DL was heavy.  The workout was written as 3×5 of each weight, but, I think Rafe only meant 1×5, or it would have taken me all day, doing 15 reps @ each weight.
  • Bench: 5@135 / 5@145 / 5@155 / 6@185 / 17@135 – I accidentally misread and thought last set was supposed to be 1x? like the DL, so I added weight, since the bench on a whole was too light.  When I realized my error, I added a set of 1x? of 135, and did 17 reps.
  • Deadlift – 5@185 / 5@205 / 5@225 / 2@225 – The first two sets of deadlift were fine.  The last set was hard.  I had grip issues, and, I had form issues.  I started rounding my back.  I don’t think 225 is too heavy, in general, but I think I need to practice more at a lighter weight.  Also, the grip issues were distracting, and causing me to lose focus on form (so was the fact that it was heavy).  So, if we do stay at 225, I think I should use straps, and concentrate on back form.  (I don’t typically want to use straps, because I need to work on my grip too — but — I’d rather have good form than good grip).
• Pull-ups - And, if I thought the deadlift was suck . . . . pull-ups were a lot worse.  I don’t know why I couldn’t do more than two reps.  Perhaps the bench sapped some arm strength.  Either way, pull-ups were high on the suck list.
  • 25 reps:  2/2/2/2/2 — 1/2/2/1/2/2 — 2/2/1 : I split the reps into sets of 10 for readability.

Today’s workout was a bit . . . urm . . . strange.

First, I got my %BF measured by the gym.  I came in at 15%.  Which is a fourth reading.  My old scale reads 23.9.  My new one has me at 29.something.  And, my caliper had a different number, but, it’s been a while since I’ve used it.  If I really am at 15%, then the wall I hit when I got to 180lbs was more than just a plateau.  It was more like my very healthy weight, and, anything lower would really take a lot to shave off.  (i.e. If I’m at 15% at 199, then at 180lbs, I’d have been at 5%, if all of that weight was fat.  But, as much as I’d like it to be so, I think that the gym measurement is probably a bit off.  (One cool thing — they last measured me in October, 2009, and I came in at 30%!  So — change IS good!)  I’m trying to set a %BF goal, and I’m not sure which measurement to use.  I’ll have to grab MY calipers, and see what they tell me. . . Where’s a bathtub when you need one?

Next, I decided to run @ 7.0MPH instead of my normal 6.0MPH for my warmup.  Made a huge difference.  I was panting by the end of it.  Note to self:  All future warm-ups will be at 7.0 MPH.

Finally, my workout was weird.  I got REALLY tired, and slightly nauseated.  I’m not sure what caused it.  The squats were hard, but, they were also heavy (for me).  I powered through, but was feeling really crappy by the lunges.  I think started girling-out (industry term), and stopped at two sets.  After looking at the clock, I blew off the end of the workout.  I still need to get in abs work sometime today.

I think the 7.0 MPH actually started the downward spiral.  But, since it kicked my ass, I definitely need to try it again next leg day.

Workout

• Warmup:  5 mins on treadmill @ 7.0 MPH
• Squats: Warmup: 135# 1×8 then 195# 3×8 – VERY hard.  Had to take a few breaths between each rep.  Form stayed really good, though.  Went down really low.  Was fatigued more than unable to lift the weight.  Warmup really helped my form.  I’ll start doing warmups from now on.
• Lunges w/ DumbBells: 30# 2×8 – Stationary, leg back lunges.  Just the down and up motion (back leg stayed back).  8 reps per leg (16 reps) = 1 set.
• Straight Leg Deadlift: 135# 3×8 – Weight felt easy.  Got a little dizzy toward end of sets.  Well. . . more fatigued than dizzy.
• Blew off leg curls, calf extensions, and ab work

Pain of the Day – 2010-06-17

I’m finally starting to get to the gym again.  I went Monday, and now today (Thursday).  I plan on doing legs tomorrow.  Today’s workout was another “meh” .  It wasn’t hard, but at least, it wasn’t easy either.  Ran into failure a few times, and, I felt really pumped by the end of it.  I don’t know if that’s my muscles waking back up, or the creatine, but, I did enjoy it

Workout – Push (Workout B)

I did make one small change to my workout today.  I didn’t do it circuit style.  I didn’t feel like doing all the treadmill work.  So, I just went from station to station, doing 3×8 (or 3xwhatever)

• Cardio Warmup: 5 mins on treadmill @ 6.0 MPH – I may start upping the speed here.  This is pretty easy for me.
• Dumbbell Bench Press: 85# 8/5 – deload – 75# 6 — Note:  Start at 80# next time to see if I can get closer to 3×8
• Incline DB Press: 55# 8/3 -deload- 45# 5 — Note:  Start at 50# next time
• Decline Flyes: 35# 8/8/8 – Note:  Even though I always do 3×8 on this one, it is more of a stretch than a lift.  I don’t think I need to increase weight here.
• Seated Shoulder Press (Dumbbell): 40# 8/8/6
• Bar Dips: 3/4/4 – Obviously, my over worked triceps were . . urm . .  overworked
• Rope Pull Downs (cable): 60# 8/7/6 – I was a little impressed by this one.  Even though I went up 5#, I still managed some decent sets

Other Notes

I tried to get my %BF measured at the Gym, but they prefer to do it before workout.  They mentioned that it is more accurate, but, they’re probably just trying to avoid touching da funk.  No worries, I’ll get it measured tomorrow.  I have two scales, and a caliper, and they all give slightly different readings.  I’m going to use the Gym’s calculation to, hopefully, figure out which of my measurements at home is most accurate.  Wish me luck!