Brawny from not so scrawny--- Ninja's log

[RacerBill]

Okay, Nick, enough sobbing. I'll stop lurking in your log and post something... (granted, I'm not as cute as TG. Hope you can live with that.)

Actually, you got me wondering. What are Telle flies? I did a search and I'm still mystified.

[ninja]

Thanks Bill!

For telle flies, you basically take about 1.5-2x the amount of weight you would use for regular DB flies. You take the weight and push it above your chest like a regular DB bench press. However, on the descent, instead of bringing your hands to your armpits, you bring them out almost parallel (upper arms) to the floor with your elbows at about a 45 degree angle. You really feel the stretch in your chest and it is a fairly awkward movement.

[K-Court]

Nick, are you doing the exercises in a different order on purpose? I just did the Day One workout which IMHO consists of an incline bench/sternum pullup superset, telle flys/bent over row superset, and hammer curl & press/ pullover triceps extension superset. That's what Mahler's log says at least and it is consistent with the book (though there are some errors in the book and it is somewhat confusing). Just wondering what your take on this is. We need to talk!

[ninja]

Ok, thoroughly confused......

I didn't look at John's logs before starting this just now. All I have done is make my own in my notebook.

In the book I have, I have an A, B, and a C workout for both the upper and lower body. They are numbered, 1-2, 1-2 on each. So...... (pardon me thinking as I type) does that mean I take one set of 1-2 from A-B-C and make it a workout. That's fricking stupid and confusing. How am I supposed to figure that out?

[K-Court]

Nick, I don't have the book with me here at the office, but you're right - where it says "Workout", it really means "Superset". So, as your Day 1 workout, you take one set of 1-2 from A-B-C and as your Day 5 workout, you take one set of 3-4 from A-B-C. Same thing with Day 2 and 6 for lower body. There's a gmail from John explaining the errors in the book in this respect - do a search of phase 4 in your gmail list and you'll find it. (If you can't, let me know and I'll track it down - I printed it out and stapled it into the book.) Confusing ... I agree.

[K-Court]

Nick - I forwarded you John's e-mails. Check your gmail.

Rob

[ninja]

Got them.

Now I need to figure out what to do for my lower body today. Do it like I was? Do B like it is supposed to be? I'm not too keen on doing deadlifts twice in three days, so we will see.

[K-Court]

Why don't you finish off this week as you were and then make a change on Monday? That would seem to make sense to me. Otherwise you're going to get overtaxed.

[ninja]

I went ahead and did workout B but have decided to not do anything until this weekend, where I just may squat or deadlift to bridge the gap to next week.

Knowing all of this now, I am going to go M-W-F-Sat. It allows me to get all of my P10 stuff together with no conflict and is very similar to the M-T-T-S plan in the book.

Thursday November 3

Snatch Grip Deadlift
3x5 @ 245

Leg Curl
3x5 @ 150

Barbell Hack Squat
2x8 @ 135
Just trying to get the form down on these, weight should skyrocket shortly.

Standing Calf Raise
2x8 @ 240

Slant Board Reverse Crunch
2x10
I've done these before and I like them

Saxon Side Bends
2x10 @ 10 (EH)

[ninja]

Friday November 4

P10

Pullups
5x5

Dips
5x5 (+25)

What the hell happened to my strength endurance? I was wiped out. Literally. This summer I was doing five sets of six on the pullups, and just at the end of Phase II had 45 strapped to my waist on the dips. WTF? Did P3 somehow jack with my CNS, making me only good for less than 4 reps? I know I have gained weight, but come on, today was ridiculous.

[K-Court]

It's possible your body is telling you to take a rest, Nick. I found phase 3 really kicked my CNS. I'm glad I've had the little breather. Remember - you're doing phase 4 AND P10. Maybe there's just a little rebellion going on inside you today!

[ninja]

I hope so. I am getting fat and may not lift this weekend.

And, am I the only one sickly tempted by the new 1,700 calorie burger at Ruby Tuesday?

[ninja]

Monday, November 7

The Correct Workout A Upper Body

Close Grip Incline
3x5 @ 135

Sternum Pullups
3x5

Telle Flies
2x8 @ 60 (EH)

DB Bent Over Rows
2x7 @ 85

P10
Skull Crushers
7x3 @ 70

EZ Bar Curls
7x3 @ 80

Forfeited the final two exercises in S2B because they matched up too closely to P10. The correct workout felt much better than the incorrect one. Hopefully this feeling will continue.

Had a nice rest weekend, where I ate whatever the hell I wanted and sat on my ass all day Sunday and watched football and NASCAR. But, come to think of it, that's nothing new.

[K-Court]

Sweet.

You're kicking my ass this phase, Nick. My numbers suck.

[ninja]

Am I really? What are yours?

[ninja]

Tuesday, November 8

P10
Overhead Triceps Extension (with rope)
2x25 @ 70

Hammer Curls
2x25 @ 20

Ahhh...... my arms feel like balloons.

[K-Court]

I did my 25s yesterday, Nick. Killer, huh? I thought my arms were going to explode!

I'll send you an e-mail with my numbers soon. I can't bear to admit them publicly ...