Road to 400 Log

[I. Kay]

Stationary Bike
3 minutes at 90RPM
40sec sprint, 1:20 off
30sec sprint, 1:00 off
20sec sprint, :40 off
15sec sprint, :30 off

6 minutes at 140HR

[I. Kay]

Unilateral Deads
3x8-BW (left) 4x8-BW (right)

Swiss Ball Leg Curls
2x8

Low Cable Abductions
2x10-50

Cable Rows (elbows out)
3x8-110

DB Bench Press w/ scapular retraction
2x10-50's

Airplanes
2x10

Unanchored Situps
2x8

Stationary Bike
10 minutes at 135-145 HR

Eliptical
5 minutes

The barbell felt like a ton... even without weight ( [img]/images/graemlins/tongue.gif[/img] ), so, since I was working out alone (I closed the gym tonight) I moved to DB's for the bench.

[I. Kay]

By the way, one real week of classes left, then I'll be able to concentrate on workouts again!

[I. Kay]

Reverse Pushups
3x6-BW

Unilateral Squats
2x8-BW

Low Cable Abductions
1x10-50, 1x10-40

Cuban Press
1x10-15's, 1x10-20's

Split Squats
2x8-60's

Swiss Ball Back Extensions
2x10

Planks
2x30secs

[I. Kay]

Unilateral Deads
3x8-BW (left) 4x8-BW (right)

Swiss Ball Leg Curls
2x8

Low Cable Abductions
2x10-50

Cable Rows (elbows out)
3x8-110

Dips
2x10

Airplanes
2x10

Unanchored Situps
2x8

When do you get to go back to full blown deadlifts, squats, and bench press?! I'd be losing my mind by now...but embalance corrections first of course (having to back off on chest myself [img]/images/graemlins/frown.gif[/img] ).

[I. Kay]

Well, I have two views on this phase:

1. There's a part of me that HATES lifting light, etc. Cutting has brought me down to 164, and I feel weaker (largely do to lack of sleep b/c of school).

2. Then there's the part of me that knows that b/c of the extreme stress of school, the lack of sleep and the need for imbalance correction, this light phase is perfect for my current situation.

Soon, though, soon!

Originally posted by GqArtguy:
[qb] This is useful

http://www.t-nation.com/findArticle....body_127resist [/qb]

Sweetness....just the article I was looking for. [img]/images/graemlins/laugh.gif[/img]

[I. Kay]

Reverse Pushups
3x6-BW

Unilateral Squats
2x8-BW

Low Cable Abductions
1x10-50, 1x10-40

Cuban Press
2x10-20's

Split Squats
2x8-65's

Swiss Ball Back Extensions
2x10

Planks
2x30secs

Rough day for energy... almost threw up on the planks.

New England Metal & Hardcore Fest tomorrow!!! 10 hours of METAAAAAAAAAAAAAAAAAAAL!!!!!

[I. Kay]

1st round StB prep:

This morning's cooking:
1.5 cups brown rice
7 chicken breasts (boiled with salt and pepper)
2 pounds ground chicken (grilled in four patties with garlic and pepper)
2 green peppers, 1 yellow pepper, 1 red pepper, chopped + steamed
1 pound bag of spinach, shredded + steamed

3 hours until Metal Fest...

[I. Kay]

Phase II

BB Front Squats
5x5-135

Incline Bench Presses
5x5-135

Bulgarian Split Squats
2x8-30's

One-Arm DB Rows (elbow out)
2x8-40's

Even though I came home early from the Metal Fest, and didn't drink, I still slept in this morning. So, I got a nice juicy parking ticket, rushed through the workout (supersetted with 1 minute rest) and now have to shower and write 7 pages of my new screenplay before 2:00.

Meanwhile, I'm gagging down the third shake of the morning. Blech! (180g dexstrose is CRAZY!)

[I. Kay]

Ok, I just had my first big P+F meal on the StB system. Damn, this sh*t was good!

2 Tomato Basil Chicken Sausages
8 large asparagus stalks, steamed, with 1 tblsp EV Olive Oil and 1 tblsp Apple Cider vinegar

dessert: 1 steamed pear, halved and covered in 2 tblsps ground flax seeds

594 cals
Carbs: 38g (10g fiber)
Fats: 34g
Proteins: 43g

I am now IN LOVE with Apple Cider Vinegar and steamed pears.

Whoo!!!

[I. Kay]

Chinups
5x5

Hang Clean & Press
5x5-95

Pull Throughs
2x8-120

Situps
2x8-25

Hang Clean's are fun! Maybe after this whole program is done I'll look further into oly lifts.

[I. Kay]

Trap Bar Deadlifts (elevated on two quarter-plates)
5x5-275

Dips
5x5-BW

Cable Rows
2x8-120

Reverse Hypers
2x8-BW

Ok, so the TB deads are definitely easier than conventional deads, likely because of the extra quad involvement and better leverage due to the arm positioning. Nonetheless, reps 4 and 5 of the final set were a significant challenge!

On the dips I played it safe. I wasn't sure where my shoulder was as far as cuffs, and I didn't want to burn myself out for the deads. As it turns out, bodyweight was nothing, even on set 5. I'll be adding a quarter plate next time.

[I. Kay]

BB Front Squats
5x5-145

Incline Bench Presses
5x5-145

Bulgarian Split Squats
2x8-45's

One-Arm DB Rows (elbow out)
2x8-45 (each)

Wow, I got the 5 reps on every set for the squats and inclines, but I had to reach pretty deep for the last set on each. Luckily I had a spotter this time around for the bench, so I was able to push myself on the last set.

Excellent workout.

I've been secretively racing you in bulgarian split squats, just felt like tellin ya.

[I. Kay]

Originally posted by Rev:
[qb] I've been secretively racing you in bulgarian split squats, just felt like tellin ya. [/qb]

[img]/images/graemlins/smile.gif[/img]

I will easily do more next week. [img]/images/graemlins/laugh.gif[/img]

p.s. I'm doing these front squats ass-to-grass. I know you're a big fan. [img]/images/graemlins/wink.gif[/img]

[I. Kay]

Chinups
5,5,4,4,2 - BW+20

Hang Clean & Press
5x5-100

Pull Throughs
2x8-130

Situps
2x8-35

The chins really caught up with me today. Maybe I should have just added 10 instead of 20. Anyway, my bis got a roasting.

The HCP's were awesome: difficult, muscle-aching awesome. I was shaking all over as I pushed the last rep over my head!

I'm going to go back to unanchored situps like in Phase I. Anchored is too easy.

[ninja]

I really want to think Chera is posting your stuff, and then I realize who it is.

You like the pull-throughs? I hate them, the only thing they do for me is mildly give my low back a lactic acid burn. I even concentrate on getting a massive range of motion and flexing my glutes...nothing. I went up to 150 on the cable stack and still nothing.

[I. Kay]

Rev: I had to work at that too. All I know is that by keeping my arms straight, head up and hams+glutes contracted, I get a mild burn in that area. There is definitely still some lower back, but that's expected.

Ninja: I'd like it if Chera was typing from my computer too! [img]/images/graemlins/laugh.gif[/img]