OG's Log - (NSFW)

[RedWifey]

Not sure I posted enough of these so here ya go:

[OldGuy]

Observation - HIIT after upper body day - good. HIIT after lower body day - BAD! BAD!! BAD!!! I think someone used the powers of the Force to wish these DOMS on me. They usually happen the day after the day after. I didn't do any of the 2 minute intervals. I was lucky to get 5 of the 30/90's in and after it was over I didn't want to get off the bike. Not that I didn't want to, I almost couldn't. Damn!! I'll have to come in and do some more over the weekend.

Limping off to the shower now.

[gobbla]

ha ha ha ha

carry on

[RedWifey]

Hmmm! Interesting! So glad that you're enjoying your workouts!

Have a good day!

[Iamjennmedic]

LOL doesn't it warm your heart that we can gain enjoyment from your pain

[OldGuy]

Luckily it doesn't hurt to type - yet.

Quick, everyone, how many fingers am I holding up?





(just kidding, of course. Thanks for pushing me)

[Iamjennmedic]

Originally Posted by OldGuy

Luckily it doesn't hurt to type - yet.

Quick, everyone, how many fingers am I holding up?





(just kidding, of course. Thanks for pushing me)

Put the middle fingers down Bob!!

[OldGuy]

Originally Posted by Iamjennmedic

Put the middle fingers down Bob!!

OMG, she can see through the Internet.

[Iamjennmedic]

Originally Posted by OldGuy

OMG, she can see through the Internet.

no but who knows you better?

[Mahler]

Originally Posted by OldGuy

Observation - HIIT after upper body day - good. HIIT after lower body day - BAD! BAD!! BAD!!! I think someone used the powers of the Force to wish these DOMS on me. They usually happen the day after the day after. I didn't do any of the 2 minute intervals. I was lucky to get 5 of the 30/90's in and after it was over I didn't want to get off the bike. Not that I didn't want to, I almost couldn't. Damn!! I'll have to come in and do some more over the weekend.

Limping off to the shower now.

I feel your pain, my friend.

[OldGuy]

Originally Posted by Iamjennmedic

no but who knows you better?

I'm out of surprises, eh?

[Iamjennmedic]

Originally Posted by OldGuy

I'm out of surprises, eh?

Yep

[OldGuy]

3 set of 15 reps 30 second rest between sets (yeah, right) (presented as weightXrepsXsets)

Superset A

Incline DB Press - 35x15x2 30x15x1
Seated Rows (wide bar, overhand grip) 100x15x3

Superset B

One arm DB shoulder press - 20x15x2 15x15x1
Lat pulldowns (wide bar, overhand grip) 95x15x3

Superset C

Close grip bench press - 55x15x3
High Pulls - 45x15x3

I'm not used to 15 rep sets so this is a good workout. In fact, the next time I get a date (hey, it could happen) I'm doing this workout right before it. My chest, shoulder and arms are pumped up right now. Of course the date will only have to last an hour or move to the dark by then (I'm not that good )

A question for all those playing at home - By the time I get to the last superset my arms are fried. I try to make all sets really be work sets so I'm pretty close to failure every set. Now I could easily lighten up the earlier sets so that the last few reps of the last set are near failure, which would let me do heavier weight in the last superset. But, in my mind, the lighter first sets would be just warmups, not worksets. And that last superset, even though for some the weights are light, I have to work hard to get the reps in. I know I could do more weight if my arms weren't so tired. Do you think I'm losing out on anything working the way I am?

[gobbla]

IMO it depends on the number of sets that you're doing. If you're doing something like this where there's 1-3 sets per exercise, get the majority of your work in the scheme @ the heaviest you can maintaining the weight from the first set. If your first set is a work set, then your second will be too, as will your third. If you bomb out on the last few reps of the last set...big whoop. You'll get it next time. The extra weight on the bar will benifit more than the extra rep. At the very least if you fail then you know for a fact that you pushed what you could as hard as you could. If you lower the weight then you might end up with something that's "too" light and then it's just extra work. The only exeption would be if you missed the final set by like 6 reps or something crazy like that.

If you're going for 4 or more sets then it might be more worthile to distribute the load a bit.

Bottom line I don't think it's going to be the end of the world no matter what you do as long as you seek to improve every time. I don't think what we should seek failure, but if it doesn't find us every once in a while then we're obviously not trying.

[OldGuy]

I hear ya. See, like in the DB incline presses after the first 2 sets I knew I was only good for about 10 reps @ 35#. Dropping back to the 30's even the last few reps of the set were hard. I don't know if I would have gotten a 16th rep. But I know if I had started with the 30's then the first 2 sets would have been easy and only the last set would have been a push. At least today all 3 sets were a push.

I know, too much thinking.

[RedWifey]

I agree with Gobbla!

[OldGuy]

Yeah. The proper weight is hard sometimes to figure out. I'd rather it be heavier than too light. That, to me is just wasted gym time.

Thanks.

[OldGuy]

HIIT before leg day - very good.

So today starts the Joel Marion diet plan. I cannot give out any details of it per an agreement with Joel but the goal is to lose 5 lbs. over the next 3 weeks to qualify for the next part of the plan. I think that is a doable goal. Starting weight is 179. Weigh-ins are on Sundays.

This morning I did some HIIT on the bike. Managed 2 120/120 splits and 4 60/60 splits. Also:

Planks 2x60 seconds
Side planks 2x45 seconds (per side)
Single leg glute bridges 2x10 (per side)
Bird Dogs 2x10x5 second holds (per side).