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chaddukes · 06-22-2009, 10:25 PM

Weight - I'm all full'a Glycogen!

178.8lbs. After a great Father's Day meat fest I'm not at all surprised. In fact most Monday weigh-ins are like this. I'll lose most or all of that gain in one day.

Diet

Calories: 1965
Protein: 135g
Carbs: 220
Fats: 64
Water: 2 liters

Exercise

Chin Ups - 3x5 at Body weight
Superset with Chest Stretch - 30 sec. each side

Pushups - Sets of 20, 20, and 15 reps at bodyweight.
Superset with Sleeper Stretch - 20 secs each side.

Squats - 3x10 at 165. This is a PR!

Romanian Deadlift - 4x6 at 255.

Stretching

Hamstrings, Hip Flexors, Quads/Psoas, Sleeper Stretch - 2 sets of 30 sex. each side.

Notes

I spent a good bit of time playing with the kids as well. We played tag. We also played "Rocket Ship." This is where I strap one of them in a large playschool plastic car and then yell "Blastoff" while going into a dead sprint for about 20 yards up the hill in our backyard. Then I turn around, jog back and get the next kid. All told it was about 20 minutes of running around. I wouldn't consider it to be intense cardio, but it definitely gets you sweating and burning calories.

Today was the first time in about eight weeks where I've done upper body work. I figured I'd do 3x5 for chin ups and 3x20 for pushups. This was supposed to be a mild session to ease myself back into the groove. It was harder than I expected. I actually went to near failure on the last set of pushups. I decided not to push it and stopped at 15 reps for the last set. We'll see how I feel tommorrow. I may wait until Friday to hit upper body again. That will give me two sessions this week with lots of recovery time. If I feel no discomfort at all then next week I'll go three days. But, I'm keeping the volume and intensity low until I know for sure that I'm not going to further damage my elbow.

The RDL's were a step back in terms of weight and reps. But, I wanted to be sure that I had perfect technique on the lifts. I would say that about 90% of the reps were perfect. I could have done more, but they would have likely been poor form. I'll give it one more session like this and then start upping the weight and reps again. BTW, it's always the eccentric portion on the RDL that gets me, not the concentric.

06-22-2009, 10:25 PM	#16 (permalink)
chaddukes Will Deadlift for Food! Join Date: Jan 2009 Location: Maryland Posts: 884	Monday, June 22nd Weight - I'm all full'a Glycogen! 178.8lbs. After a great Father's Day meat fest I'm not at all surprised. In fact most Monday weigh-ins are like this. I'll lose most or all of that gain in one day. Diet Calories: 1965 Protein: 135g Carbs: 220 Fats: 64 Water: 2 liters Exercise Chin Ups - 3x5 at Body weight Superset with Chest Stretch - 30 sec. each side Pushups - Sets of 20, 20, and 15 reps at bodyweight. Superset with Sleeper Stretch - 20 secs each side. Squats - 3x10 at 165. This is a PR! Romanian Deadlift - 4x6 at 255. Stretching Hamstrings, Hip Flexors, Quads/Psoas, Sleeper Stretch - 2 sets of 30 sex. each side. Notes I spent a good bit of time playing with the kids as well. We played tag. We also played "Rocket Ship." This is where I strap one of them in a large playschool plastic car and then yell "Blastoff" while going into a dead sprint for about 20 yards up the hill in our backyard. Then I turn around, jog back and get the next kid. All told it was about 20 minutes of running around. I wouldn't consider it to be intense cardio, but it definitely gets you sweating and burning calories. Today was the first time in about eight weeks where I've done upper body work. I figured I'd do 3x5 for chin ups and 3x20 for pushups. This was supposed to be a mild session to ease myself back into the groove. It was harder than I expected. I actually went to near failure on the last set of pushups. I decided not to push it and stopped at 15 reps for the last set. We'll see how I feel tommorrow. I may wait until Friday to hit upper body again. That will give me two sessions this week with lots of recovery time. If I feel no discomfort at all then next week I'll go three days. But, I'm keeping the volume and intensity low until I know for sure that I'm not going to further damage my elbow. The RDL's were a step back in terms of weight and reps. But, I wanted to be sure that I had perfect technique on the lifts. I would say that about 90% of the reps were perfect. I could have done more, but they would have likely been poor form. I'll give it one more session like this and then start upping the weight and reps again. BTW, it's always the eccentric portion on the RDL that gets me, not the concentric. __________________ Check out my log!