07312009

I have indeed lifted this week, but not with any intensity worth writing about (I’ve lost my notes with the numbers written on them, anyway – I really need to start using a notebook again). The injury and lack of sleep have made this into more of a “maintenance” week if even that, and I’m hoping the situation will be better next week. I’m getting tired of feeling fat, weak, and tired again.

Friday, 24 July 2009

Rack pulls:
135 lbs. (61 kg) 3 x 10
225 lbs. (102 kg) 3 x 3
275 lbs. (125 kg) 2 x 1
315 lbs. (143 kg) 1 x 1/2, 1 x 1 (Ow.)

Single leg curls:
30 lbs. (14 kg) 3 x 8

Pullthroughs:
100 lbs. (45 kg) 3 x 13

Alternated without rest with

Straight-arm pulldowns:
100 lbs. (45kg) 3 x 13

DB shrugs:
80s (36 kg) 3 x 13

Face pulls:
80 lbs. (36 kg) 3 x 10

Comments: And 15 minutes on the elliptical at 65 RPM; DAMN. Probably shouldn’t have attempted that 315 with the bruised torso situation, but I do possess a lot of dumb. Probably could have gone to 350 or more, but I do occasionally retain SOME semblance of reason, so that’ll wait until next week or later.

If I can do all this stuff injured and on little (finally got almost 7 hours last night – not optimal, but more than I’ve been having – that was awesome) sleep, I’m very curious what I could do rully rested and healed, maybe on some extra stimulants on top of that… SCIENCE!?! Some other time.

Wednesday, 22 July 2009

Yeah I’m late in updating, big whoop, wanna fight about it?

DB bench:
40s (18 kg) 3 x 10
60s (27 kg) 2 x 10, 1 x 7!?!

Lat pulldowns:
150 lbs. (68 kg) 1 x 10
160 lbs. (73 kg) 1 x 8, 1 x 7

Alternated without rest with…

Lateral raises:
20s (9 kg) 1 x 10
25s (11 kg) 2 x 8

Bent-over rows:
185 lbs. (84 kg) 3 x 10

Comments: On that final set of the DB bench, my left arm (more specifically shoulder?) crapped the fuck out on me and a 60 lb. dumbbell came crashing into my side. That hurt like hell and kind of put a damper on the rest of the workout. That and I’ve been experimenting with shorter rest periods between sets to build up my GPP/stamina. That’s probably not a good idea when going on an average of 5 hours of sleep per night for the past I don’t know how the hell long. I’ve got a pretty nasty bruise and a fair amount of soreness where the thing slammed me, but I don’t think there’s any serious damage (it’s only 60 lbs. and wasn’t a DIRECT hit, after all). I wasn’t really “feeling” the workout anyway, so this was enough to make me skip the cardio.

On a brighter note, just checked my blood pressure and it was 117 over 78! Not bad for a fat ‘beety fuck, and especially not bad considering the amount of stimulants I’ve been taking to stay awake at work!

Tuesday, 21 July 2009

Had to delay yesterday’s lifting until tonight for the same reason as not lifting on Thursday.

Box squat (straight bar this time and not cambered!):
95 lbs. (43 kg) 1 x 10
175 lbs. (79 kg) 8 x 2 with 30 seconds rest between sets

Step-ups:
30s (14 kg) 3 x 8 with one minute rest between sets

Pullthroughs:
100 lbs. (45 kg) 4 x 15, one minute rest

Straight-arm pulldowns:
100 lbs. (45 kg) 4 x 15

Alternated (with minimal rest) with…

Single leg curls:
30 lbs. (14 kg) 3 x 10

Face pulls:
70 lbs. (32 kg) 1 x 10, 1 x 20

Comments: Elliptical, 25 minutes, 60 rpm, etc. Being on my feet for 10 – 12 hours a day for the past almost week has made my knees start aching like FUCK, and those box squats did not help matters. Need to start sitting back and using more hip and less knee. I’M A (kind of) POWERLIFTER (albeit raw) GODDAMN IT.

07172009

Not lifting tonight because of too much work, being awake all last night (THANKS FEENA), and needing to use the time spent in the gym on other things instead. I’ll make up for this next week when I can plan things out a little better. If I were to go to the gym tonight, I WOULD injure myself.

Some may see that as not dedicated enough, but I’ll let the rest of the blog speak for that.

Wednesday, 15 July 2009

Sleep was more important last night than updating this.

DB bench:
40s (18 kg) 3 x 10
50s (23 kg) 1 x 10
55s (25 kg) 1 x 10
60s (27 kg) 1 x 10

Wide-grip pulldowns:
150 lbs. (68 kg) 3 x 10

Lateral raises:
20s (9 kg) 3 x 10

Bent-over rows (overhand):
135 lbs. (61 kg) 1 x 10
185 lbs. (84 kg) 1 x 10
225 lbs. (102 kg) 1 x 4

Triceps pressdowns:
100 lbs. (45 kg) 4 x 20

Hammer curls:
30s (14 kg) 3 x 10

Comments: 20 minutes on the elliptical. One of the (OF AGE, THANK YOU) gymnast chicks came strolling through while I was doing the rows, so I had to step up the game a little sooner than planned.

Monday, 13 July 2009

Speed box squats (30 seconds rest between sets):
95 lbs. (43 kg) 8 x 2

Step-ups (one minute rest between sets – almost killed me):
25s (11 kg) 3 x 10

Single leg curls (one minute rest):
20 lbs. (11 kg) 1 x 10
30 lbs. (14 kg) 2 x 10

Cable station pullthroughs (one minute rest):
100 lbs. (45 kg) 3 x 10

Cable station straight-arm pulldowns (one minute rest):
100 lbs. (45 kg) 3 x 10

DB sidebends (one minute rest):
80 lbs. (36 kg) 3 x 10

Cable station face pulls (one minute rest):
50 lbs. (23 kg) 1 x 10
60 lbs. (27 kg) 1 x 10
70 lbs. (32 kg) 1 x 10

Comments: Plus 20 minutes on the elliptical.

Christ, half a dose of NyQuil and some Biotest Z-12 stuff and I’m still not sleepy (let’s hear it for nervous energy!?!). And I haven’t had any stimulants for almost a week! Do I need to pick up some Benadryl and melatonin next time I’m out? :/

07132009

I’m really excited to get back into the gym after that week off, but I still don’t know what I’m going to do once I get there, other than “squat-based.” WHIMSY.

I’m thinking it’s time for another Operation: Adonis (my cute little name for the Velocity Diet) in the semi-near future. Sometime this fall/winter. SCIENCE!/my body is my goddamned laboratory, etc. Even though I’ve lost 100 lbs., I still hate the way I look sans clothing (loose/flabby skin is a bitch, especially with the scars – not really a long story, just personal – making it look more flabby than it is), and another drastic reduction in bodyfat should help diminish the appearance of said flab/skin.

07062009

Hey, look, I’ve gotten smaller since January 2008.

There’s no possible way to convey to you just how much I hate that disgusting fat piece of shit on the left.

Thursday, 02 July 2009

Deadlifts:
135 lbs. (61 kg) 3 x 6
185 lbs. (84 kg) 3 x 3
225 lbs. (102 kg) 2 x 1
275 lbs. (125 kg) 1 x 1
295 lbs. (134 kg) 3 x 1/2, 1 x FUCK IT

Single leg curls:
30 lbs. (14 kg) 3 x 10

Pullthroughs:
100 lbs. (45 kg) 3 x 10

Straight-arm pulldowns:
100 lbs. (45 kg) 4 x 10

Cable station sidebends:
100 lbs. (45 kg) 3 x 10

Comments: Plus 17 minutes on the elliptical. It should be noted that all of this after the deadlifting was done with MAYBE 45 seconds of rest between sets. Came close to puking several times during this session and I’m highly disappointed in the deadlifts, the lack of elliptical endurance, and the unsatisfactorily high blood sugar after this (stress, dehydration?). There’s also something slightly… “off” and non-DOMS-painful in my right glute area now, so I guess it’s a good thing next week is the planned week off.

Not pleased at ALL.