Day Move Set/reps Load Tempo Rest
Day 1: Workout A1, 4x6 2-0-1 60s
Workout A2, 8x3 +20% 2-0-1 90s
Day 2: Workout B1, 4x6 2-0-1 60s
Workout B2, 8x3 +20% 2-0-1 90s
Day 3: HIIT
Day 4: Workout B1, 8x3 +20% 2-0-1 90s
Workout B2, 4x6 2-0-1 60s
Day 5: Workout B1, 8x3 +20% 2-0-1 90s
Workout B2, 4x6 2-0-1 60s
I've been doing this since Sept 05, changed conventional deads for RDLs and added unilaterals in Jan 06 to correct a lateral imbalance in my quad/hip strength, but decided to add DB upper body's to work stabilizers also. My BB bench hasn't improved, but my DB bench improved 20% since the start of the year.
I'm cutting since I'm overweight, so I don't expect to see major strength gains. The overall goal is strength, cut bf and overall quality of life maintenance.
Well, I took a month and a half off from Nov to second week of Dec because of a back injury. I pulled the erector spinae on a squat because I wasn't controlling the weight on the eccentric and also because of the lateral imbalance in my quads. I think when I hit the hole and bounced, the imbalance pulled my back to the side and yanked the muscle.
So I've only been doing this setup since second/third week of Dec when the semester ended (I'm also a 42yr old student of English and philosophy). When Mar comes around, I intend to switch up exercises. When that happens, I'll repost the new workout. Probably front squats for back, sumo deads for RDLs, chins for pulls, wide grip dips for narrow, Bulgarians for lunges, etc, but I intend to keep all the other parameters. I like the 4x6s and 8x3s.
BONUS: I weighed myself at the gym and finally saw the thing tip at 186. The first time I've seen it under 190 since I joined four weeks ago. And this is after the PWO shake, a liter of water and soaking wet from a shower. [img]/images/graemlins/smile.gif[/img]
My home scale sits on carpet, nothing I can do about that, but the gym scale is a dual-beam on tile. I hope it's more accurate.
I had added this info in at a later time, but a forum crash wiped out my edits and prevents me from editing the original post. [img]/images/graemlins/frown.gif[/img]
Thanks Marykaa. My title was one of the things lost in the crash. I originally titled it "Cynic's Traning Log" then decided to call it "Cynic's Quality of Life," but that got eaten up by the crash. I hope JP can get this site stabilized. I think it's a terrible shame he's suffering this after he paid money.
RDL/SLDL: 204lbs for 8x3.
Bent Over Row: 124lbs for 8x3.
The grip started to give toward the end of the deadlifts, but I still felt it could have held out for 3 more sets.
I ran into the hispanic man again, who barely speaks a lick of English. Poor fool is pouring some NO2 concoction into himself. I tried to tell him about protein being better than that stuff, but I'm not sure how much sunk in.
I've been using weight assist for pull-ups since I started in Sept 05 (time off for injury of course). I continued using even as low at 10lbs because it felt supporting, like someone was giving me a slight boost to my confidence. Generally, I hate pull-ups, but I know they are good. They're like the old style cough medicine, nasty but beneficial.
Today, 8x3, I warmed-up with 60lbs for 5, then 30 for 5 and then dropped the platform. No assist, no motivation with a sharp object to the glutes.
I managed to pull 3, 3, 2, 2, 2, 1, 1, 1, not including the ones that came very, very close to a pull-up, but not quite hitting the mark.
Someone suggested I do a slow negative on the failing pull-up. I think I will next time.
Its one of those things you 'know' but doesnt always occur to you when it should. Easier generally means 'not as good' in the gym. I made a post a little while back about how I used to not lower myself to full extension because it was easier to start back up again. Now I go all the way down and pause for a second, hell of a lot harder, but my backs doing a lot better with it.
I started doing negatives for the ones I failed last night. To be honest I didnt feel I was getting anything out of a full negative. Not much anyway. However if I used the steps to get my chin about a hands width from the bar and lifted that last bit and then lowered under control it felt like more work.
Good stuff stepping it up to unassisted [img]/images/graemlins/smile.gif[/img].
I made a post a little while back about how I used to not lower myself to full extension because it was easier to start back up again. Now I go all the way down and pause for a second, hell of a lot harder, but my backs doing a lot better with it.
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I do try to go as far down as possible, but I can see in the mirror I keep a 10 degree or so degree bend in the elbows. Not a total lockout, but close.
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Good stuff stepping it up to unassisted [img]/images/graemlins/smile.gif[/img].
Between work and class, I stressed myself out so much, I got somebody's cold at work. [img]/images/graemlins/frown.gif[/img]
Taking a week off. Also trying to arrange to switch with with someone, their Thu, Fri and Sat for my non-Thu, Fri and Sat schedule. Nobody likes to work Fri and Sat, but I need to reorder my schedule for best use of time.
Started back up yesterday, after a 1.5 wk hiatus (w/ no creatine intake either). Had to back peddle on the weights a bit and I was very tired afterward. We'll see how today goes.
Modified the workout a tad yesterday to bring conventional deadlifts back in. Talked with Mike Robertson about it and he sounded ok about the idea as long as I only go heavy once a week.
3x3@250lbs first up. The grip held out ok and the weight was a struggle. Then did pull-ups, but I'm weak after the 1 1/2 weeks off from the illness. On the RDLs my grip really began to give out. I had to lower the weight so fast on the very last rep, one could say I dropped it. Whew! I'm still sore and tired so thankfully this is a rest day.
You did conventional deads, pullups and RDLs on the same day? No wonder your grip gave out [img]/images/graemlins/tongue.gif[/img]. Do you not like your forearms? Bet you have some serious DOMS today.
My routine is push/pull, but I think I'm going to put DLs on my push day. This is a first time and, well, I need a first experience to teach me the lesson. [img]/images/graemlins/smile.gif[/img]
BTW, what's DOMS? I've seen it used many time, but not seen it unacronymed.
Today was lunges and dips at 8x3, calf raises and bench press at 4x6.
I tried lunges @100lbs and nearly lost my balance and went over in the third set, so I dropped 5lbs and continued on. Still, it was very uneasy and I lost my balance a couple more times. On the bench I failed on the last rep of the third set and if I hadn't gotten it set in the bottom rung, I'd have guillotined myself. Whew! Dropped 10lbs and finished up.
I'll bring weights back up to starting next week and try again.
There's two weeks remaining before the change up. I'm pretty certain what exercises I'll swap in, but I've got a grander plan:
I'm conceiving a schedule where half the exercises are changed up one month and the other half the next month. Each half will last two months, but each month a new set comes in, just so it stays fresh.
Gotta start practicing my front squats.
Oh and to bjsAust. I love my forearms. I want them stronger and in proportion to the upper arms. [img]/images/graemlins/smile.gif[/img]
I'm conceiving a schedule where half the exercises are changed up one month and the other half the next month. Each half will last two months, but each month a new set comes in, just so it stays fresh.
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That's something I'd like,, maybe I'll look into what I could do.
Always nice to read your log, even if I don't post often..
Cynic\'s Training log.
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