So I've had another one of my trademark changes of heart. I weighed myself today and I was 211. I thought that my last week of poor eating and no working out would have lead to a gain of at least a couple of pounds. I was discouraged by that that I was going to scrap my plan and start over. However, the 211 I weighed today means I only maintained what I had lost before, which is awesome. I decided to stick to the plan and here's how it went today:
Today's numbers for Workout A FLII:
1A) Front squats: 95x15; 105x12; 115x8 (i am having a hell of a time with this form, or any squat form for that matter. my wrists really hurt on these again)
1B) Wide BB rows: 125x15; 135x15; 145x12
**since i wasn't pleased about the squats, i threw a couple of sets of...wait for it...the hack squat machine (i know, i know...), 45s on the machine, 2x15 to really fatigue my legs. felt pretty jiggly after those.
2A) Leg curls on ball: bwx15; bwx12; bwx12 (i think i have the form right, now, those were pretty hard)
2B) bb push press: 85x12; 85x12; 95x10
3A) lunges: bwx15x3 (my legs were really fatigued thanks to the extra sets of hack squats, so not what i did before)
3B) russian twists (in low back chair, backwards) 25lb plate x15x3
no intervals, felt extremely tired. adjusting to the time change? anyway, i feel pretty good. we'll see how Workout B goes on Friday. hopefully i don't mess up my back again!
onward and upward
Monday, November 5, 2007
Sunday, November 4, 2007
Sunday Evening
It's 5:35, I'm watching the Pats and Colts, currently a 7-6 Patriot lead. I feel nervousness in the pit of my stomach....and as I type this, Joe Addai goes 73 yards for a touchdown. I am bullshit right now. 13-7 Colts.
In any case, I've decided to forget my shitty week and re-focus starting tomorrow. I think I'm going to change up the order of the programs and do a hypertrophy program starting tomorrow. For the layperson, hypertrophy means "get wicked jacked." So the rep ranges change and I get to eat a bit more. That means I don't have to feel so bad about eating Thanksgiving, Christmas, New Years, and Superbowl food. I know those things are going to come up far more during this part of the year, and as evidenced by my mood this past week after indulging on my some Halloween candy, I'm not very pleased about it. I'm going to go easier on myself in that respect.
While I do need to lose some fat, I also need to add some serious size. I just think adding muscle at this time of year makes more sense. I'm not going to the beach any time soon, and I'll really need to cut down starting in the spring and summer, especially heading into the fall for the big day.
So, I'm not going to weigh myself. I'm going to take some measurements of arms, chest, legs, etc. I think that I will feel better about this whole process. I like hypertrophy rep ranges, the fat loss ones are too high and I didn't really enjoy those workouts two weeks ago. I still think I'll lose some fat at the same time, as long as I'm eating within reason.
So there you have it. A couple of days and I feel back to normal...minus Joseph-Fucking-Addai's touchdown run RIGHT BEFORE THE HALF!!! I am so fucking BULLSHIT right now!!!
Look for the log update tomorrow.
In any case, I've decided to forget my shitty week and re-focus starting tomorrow. I think I'm going to change up the order of the programs and do a hypertrophy program starting tomorrow. For the layperson, hypertrophy means "get wicked jacked." So the rep ranges change and I get to eat a bit more. That means I don't have to feel so bad about eating Thanksgiving, Christmas, New Years, and Superbowl food. I know those things are going to come up far more during this part of the year, and as evidenced by my mood this past week after indulging on my some Halloween candy, I'm not very pleased about it. I'm going to go easier on myself in that respect.
While I do need to lose some fat, I also need to add some serious size. I just think adding muscle at this time of year makes more sense. I'm not going to the beach any time soon, and I'll really need to cut down starting in the spring and summer, especially heading into the fall for the big day.
So, I'm not going to weigh myself. I'm going to take some measurements of arms, chest, legs, etc. I think that I will feel better about this whole process. I like hypertrophy rep ranges, the fat loss ones are too high and I didn't really enjoy those workouts two weeks ago. I still think I'll lose some fat at the same time, as long as I'm eating within reason.
So there you have it. A couple of days and I feel back to normal...minus Joseph-Fucking-Addai's touchdown run RIGHT BEFORE THE HALF!!! I am so fucking BULLSHIT right now!!!
Look for the log update tomorrow.
Friday, November 2, 2007
Shitty Week
Lousy week and a half. I tweaked my lower back again during deadlifts, this time on the snatches. Never doing that grip before, I thought I could lift the same amount. I packed it in after that and took Monday off to rest rather than re-injure. Really discouraging.
Since then I've felt very off, physically and mentally. I told myself I would get my workouts in Thu/Fri of this week but I've bailed on those, too. I have a ton of work to do for this weekend and next week, but I know those are excuses. I've felt like shit all week. I've had no sleep, I'm drinking coffee like water, I'm battling a wicked cold, and I've eaten more than a few Halloween mini Reeses and Snickers from the kids at school where I'm doing my internship. I think I ingested approximately 0 vegetables, and I skipped a couple meals when I was late for work (again, no sleep). I was still relatively low-carb, but certainly not much.
I'm really pissed at myself. I know a week off isn't the worst, but I had such great momentum. I weighed 211 last Friday, my lowest since probably February.
I feel like this final push of grad school is getting the best of me, fitness-wise. My head is killing me, I'm on no sleep, and the constant packing/unpacking/preparing 3 days of meals thing is wearing on me so bad.
I bet this just sounds like I'm rattling off excuses, but that's what I feel like doing right now. I'll start again Monday with Fat Loss II as if this week never happened.
The good news is I was offered a job last Friday after my interview, and I think that's where my head has been. I walked into the gym after that interview to start the workout, and all I could think about was the job. I'm overwhelmed with the end of school and a new venture, but once these final 4 weeks are over, it will calm down. Maybe not smooth sailing, but at least I'll be in one place and not have to worry about a lot of those things. I'm sure I can get into a groove then. After all, I took about 6 months off from health and fitness, a week isn't going to kill me.
But please, somebody give me a kick in the ass, I need it.
Since then I've felt very off, physically and mentally. I told myself I would get my workouts in Thu/Fri of this week but I've bailed on those, too. I have a ton of work to do for this weekend and next week, but I know those are excuses. I've felt like shit all week. I've had no sleep, I'm drinking coffee like water, I'm battling a wicked cold, and I've eaten more than a few Halloween mini Reeses and Snickers from the kids at school where I'm doing my internship. I think I ingested approximately 0 vegetables, and I skipped a couple meals when I was late for work (again, no sleep). I was still relatively low-carb, but certainly not much.
I'm really pissed at myself. I know a week off isn't the worst, but I had such great momentum. I weighed 211 last Friday, my lowest since probably February.
I feel like this final push of grad school is getting the best of me, fitness-wise. My head is killing me, I'm on no sleep, and the constant packing/unpacking/preparing 3 days of meals thing is wearing on me so bad.
I bet this just sounds like I'm rattling off excuses, but that's what I feel like doing right now. I'll start again Monday with Fat Loss II as if this week never happened.
The good news is I was offered a job last Friday after my interview, and I think that's where my head has been. I walked into the gym after that interview to start the workout, and all I could think about was the job. I'm overwhelmed with the end of school and a new venture, but once these final 4 weeks are over, it will calm down. Maybe not smooth sailing, but at least I'll be in one place and not have to worry about a lot of those things. I'm sure I can get into a groove then. After all, I took about 6 months off from health and fitness, a week isn't going to kill me.
But please, somebody give me a kick in the ass, I need it.
Tuesday, October 23, 2007
Here's a couple weeks worth of posts:
I keep forgetting to update this thing. I log everything at JP Fitness so here's a couple weeks worth of posts. This is just copied/pasted, so no editing or spelling correction, plus it starts in reverse order:
10/8
Final week of Break-Ins
Break-In A:
Superset:
Front squats 65x15; 95x12 (my wrists hurt, i was holding the bar like a clean, but it hurt, i'll have to find a different grip)
static lunges: 25s x 15; 10x 15 (went down because i knew i wouldn't get close to 15 on the second set)
Superset:
one-arm 2pt. db rows: 40x15x2
pushups: 30; 25
Cable crunches: 150x25; 150x20
all numbers went up. not as tired, so that's good. definitely too much food this weekend, 5 cheat meals instead of 4. it's hard watching the patriots and red sox at 99 without eating gold fever wings (what can i say, i rationalize the protein). must be better this week. i'll try some intervals or bodyweight circuits (i found one of ballantyne's) tomorrow or wednesday. definitely elliptical intervals next saturday, too. this week will be good because i have much less to do now that my graduate portfolio is done. i'm just job-searching and playing madden the rest of my days. anyway, felt good today.
10/12
final Break-In B:
Superset:
-Deadlifts: 205x15; 245x12
-step-ups: 35x12x2
Superset:
-Close-grip lat pulldowns: 130x11; 130x9
-Single arm standing dumbbell press (neutral grip): 40x15x2
everything goes up again. i guess i get next week off from lifting, but i'll do intervals and some abs on my regular days
i can't wait till i'm done with these 15-rep sets. i haven't looked at the Fat Loss I workouts so I don't know what the rep ranges are on that. some of these i could probably get more reps but the burn sucks. doing step-ups is the worst because they take forever with each leg at that rep range. heavy sets were always my favorite in the old days.
10/14
10/15
10/18
off-week workout 2:
abs superset:
reverse crunches 2x10; med. ball throws from decline bench 2x8
planks/side planks 30s x 2
-5-minute treadmill warmup
-10-minute stationary bike intervals (i hate the bike, the ellipticals were full)
-5-minute treadmill cooldown
i've had better interval workouts. but i was 213 this morning, down 4 pounds since i started NROL last month. i expect that to accelerate during the next several weeks of Fat Loss I. My diet has improved, especially in the last few days. I'm cutting out more carbs after reading about Adam's Diet and a little of the TNT Diet book and even in the last couple days i've noticed a difference. I think I've got a good pre-and-post workout nutrition thing set up with whey and gatorade, so we'll see how that goes. Going to have cheat meal #1 tonight.
----------------------------------------
that's it for the past couple of weeks.
I weighed 214 this morning 10/23. So, down 3 pounds since I started this program, 16 since the start of summer. I think it's more than 3 pounds of fat, though, because I'm taking creatine and lifting, so there's going to be some water retention and muscle gain which would account for the scale numbers not moving where I'd like them to be. I'd like to be 212 by the time I get home Friday. I feel that my clothes are fitting better (my 36W jeans are really loose, haven't tried the ol' 34s yet) and I think my face looks thinner. Going low-carb this past week has been kind of hard, I start dragging around mid-afternoon, but I'm not that tempted. I read that it takes time for your body to really burn fat for energy instead of carbs, so this is expected. I feel very dedicated to this program right now and I think it's only going to get better as I keep reducing the startchy carbs. Thank god for coffee and green tea. I immediately feel my blood sugar spike after I have a PWO shake with gatorade/whey, but I get that's the idea. Something about nutrient timing or something, I don't know I'm not a fucking biochemist...Do "biochemists" exist or did I just invent that profession? It doesn't sound right. Anyway, I'll update this again Friday.
10/8
Final week of Break-Ins
Break-In A:
Superset:
Front squats 65x15; 95x12 (my wrists hurt, i was holding the bar like a clean, but it hurt, i'll have to find a different grip)
static lunges: 25s x 15; 10x 15 (went down because i knew i wouldn't get close to 15 on the second set)
Superset:
one-arm 2pt. db rows: 40x15x2
pushups: 30; 25
Cable crunches: 150x25; 150x20
all numbers went up. not as tired, so that's good. definitely too much food this weekend, 5 cheat meals instead of 4. it's hard watching the patriots and red sox at 99 without eating gold fever wings (what can i say, i rationalize the protein). must be better this week. i'll try some intervals or bodyweight circuits (i found one of ballantyne's) tomorrow or wednesday. definitely elliptical intervals next saturday, too. this week will be good because i have much less to do now that my graduate portfolio is done. i'm just job-searching and playing madden the rest of my days. anyway, felt good today.
10/12
final Break-In B:
Superset:
-Deadlifts: 205x15; 245x12
-step-ups: 35x12x2
Superset:
-Close-grip lat pulldowns: 130x11; 130x9
-Single arm standing dumbbell press (neutral grip): 40x15x2
everything goes up again. i guess i get next week off from lifting, but i'll do intervals and some abs on my regular days
i can't wait till i'm done with these 15-rep sets. i haven't looked at the Fat Loss I workouts so I don't know what the rep ranges are on that. some of these i could probably get more reps but the burn sucks. doing step-ups is the worst because they take forever with each leg at that rep range. heavy sets were always my favorite in the old days.
10/14
Abs and intervals today.
Tri-sets of planks/side planks: 3x30s
Supersets of reverse crunches and med. ball throws on bench 2x6 of each
5-min treadmill walk
10-min 30s/60s elliptical intervals
5-min treadmill walk cool down
tired.
eating Protein Pumpkin Pudding recipe from Mike Roussell, getting ready for the Pats to destroy the Cowboys today. It's good, I guess. I've never so much as eaten pumpkin pie but this is okay.
Tri-sets of planks/side planks: 3x30s
Supersets of reverse crunches and med. ball throws on bench 2x6 of each
5-min treadmill walk
10-min 30s/60s elliptical intervals
5-min treadmill walk cool down
tired.
eating Protein Pumpkin Pudding recipe from Mike Roussell, getting ready for the Pats to destroy the Cowboys today. It's good, I guess. I've never so much as eaten pumpkin pie but this is okay.
10/15
5m treadmill warm-up
10m 60/30 elliptical intervals
5m treadmill cool-down
Fat Loss starts next week, figure I might as well get a head start.
10m 60/30 elliptical intervals
5m treadmill cool-down
Fat Loss starts next week, figure I might as well get a head start.
10/18
off-week workout 2:
abs superset:
reverse crunches 2x10; med. ball throws from decline bench 2x8
planks/side planks 30s x 2
-5-minute treadmill warmup
-10-minute stationary bike intervals (i hate the bike, the ellipticals were full)
-5-minute treadmill cooldown
i've had better interval workouts. but i was 213 this morning, down 4 pounds since i started NROL last month. i expect that to accelerate during the next several weeks of Fat Loss I. My diet has improved, especially in the last few days. I'm cutting out more carbs after reading about Adam's Diet and a little of the TNT Diet book and even in the last couple days i've noticed a difference. I think I've got a good pre-and-post workout nutrition thing set up with whey and gatorade, so we'll see how that goes. Going to have cheat meal #1 tonight.
10/22
Today began Fat Loss II. Since I'm on the 2-day-a-week plan, I guess I skip Fat Loss I. I don't know how it went, it didn't feel great. I felt that it wasn't as hard as the Break-In workouts, though I rested a little bit longer than 60 seconds. I felt I had a lot of trouble with some of the lifts, especially the push press and the supine hamstring curls. I definitely need to practice those more. The push press wasn't bad but with the little toe raise at the end my timing was off. My hamstrings did feel worked after doing the sets of curls on the ball, but I felt like I was moving nothing. I'm not going to do the Russian Twists on the ball yet, those were too awkward. I did them on the lower back extension chair. I sit in it backwards with a 25 and do the movement. That move on the ball will also take some practice. The cable machines are as far away as possible from the squat rack, so I substituted wide grip bent-over barbell rows. Here are the numbers:
Superset:
-front squat: 95x15; 95x12; 105x10
-wide grip bb rows: 95x15 (easy); 115x15 (easy); 120x15 (pretty much easy)
Superset:
-supine hamstring curls: bwx15x2; bwx25 (felt like i was moving nothing, yet they felt swelled up after the sets, so who knows. i think the ball was too big.)
-push press: 65x15 (easy); 85x12x2 (again, not great form. will take some practice)
Superset:
-dynamic lunge: 25x12x2; bw to failure
-russian twist: bwx15; 25x10; 25x9
Since the workout itself wasn't great, I followed it up with intervals on the elliptical for 10 minutes. I have jelly legs. Of course, I get home, check my blogs and I see a Ballantyne article about how ellipticals suck. Yea, well, whatever. I'm using it for now.
Friday is Workout B. It will take a couple weeks to get used to these lifts, but I'm still sweating and pretty tired so all in all an adequate workout.
Diet has been very good. Only 3 cheat meals last week (though they were AWESOME, my fiance made fillet mignon with blue cheese sauce and apple pie) I like the gatorade/whey pre and post workout shakes. Pretty much my only sugary carbs for the day.
Today began Fat Loss II. Since I'm on the 2-day-a-week plan, I guess I skip Fat Loss I. I don't know how it went, it didn't feel great. I felt that it wasn't as hard as the Break-In workouts, though I rested a little bit longer than 60 seconds. I felt I had a lot of trouble with some of the lifts, especially the push press and the supine hamstring curls. I definitely need to practice those more. The push press wasn't bad but with the little toe raise at the end my timing was off. My hamstrings did feel worked after doing the sets of curls on the ball, but I felt like I was moving nothing. I'm not going to do the Russian Twists on the ball yet, those were too awkward. I did them on the lower back extension chair. I sit in it backwards with a 25 and do the movement. That move on the ball will also take some practice. The cable machines are as far away as possible from the squat rack, so I substituted wide grip bent-over barbell rows. Here are the numbers:
Superset:
-front squat: 95x15; 95x12; 105x10
-wide grip bb rows: 95x15 (easy); 115x15 (easy); 120x15 (pretty much easy)
Superset:
-supine hamstring curls: bwx15x2; bwx25 (felt like i was moving nothing, yet they felt swelled up after the sets, so who knows. i think the ball was too big.)
-push press: 65x15 (easy); 85x12x2 (again, not great form. will take some practice)
Superset:
-dynamic lunge: 25x12x2; bw to failure
-russian twist: bwx15; 25x10; 25x9
Since the workout itself wasn't great, I followed it up with intervals on the elliptical for 10 minutes. I have jelly legs. Of course, I get home, check my blogs and I see a Ballantyne article about how ellipticals suck. Yea, well, whatever. I'm using it for now.
Friday is Workout B. It will take a couple weeks to get used to these lifts, but I'm still sweating and pretty tired so all in all an adequate workout.
Diet has been very good. Only 3 cheat meals last week (though they were AWESOME, my fiance made fillet mignon with blue cheese sauce and apple pie) I like the gatorade/whey pre and post workout shakes. Pretty much my only sugary carbs for the day.
----------------------------------------
that's it for the past couple of weeks.
I weighed 214 this morning 10/23. So, down 3 pounds since I started this program, 16 since the start of summer. I think it's more than 3 pounds of fat, though, because I'm taking creatine and lifting, so there's going to be some water retention and muscle gain which would account for the scale numbers not moving where I'd like them to be. I'd like to be 212 by the time I get home Friday. I feel that my clothes are fitting better (my 36W jeans are really loose, haven't tried the ol' 34s yet) and I think my face looks thinner. Going low-carb this past week has been kind of hard, I start dragging around mid-afternoon, but I'm not that tempted. I read that it takes time for your body to really burn fat for energy instead of carbs, so this is expected. I feel very dedicated to this program right now and I think it's only going to get better as I keep reducing the startchy carbs. Thank god for coffee and green tea. I immediately feel my blood sugar spike after I have a PWO shake with gatorade/whey, but I get that's the idea. Something about nutrient timing or something, I don't know I'm not a fucking biochemist...Do "biochemists" exist or did I just invent that profession? It doesn't sound right. Anyway, I'll update this again Friday.
Tuesday, October 9, 2007
Last Week of Break-Ins
Tuesday:
Not much activity today. Maybe some simple stretching and mobility work later tonight, but probably not. Resumes are in the mail, I'm getting headhunter recruiters calling me like all damn day. I suppose constant job opportunities are a good problem to have. Better than none.
Monday:
Break-In A:
Superset:
Front squats 65x15; 95x12 (my wrists hurt, i was holding the bar like a clean, but it hurt, i figured i would have to find a different grip but a guy on the forums said it just requires more stretching. I'll get to 135 again in a couple more weeks. Having a big plate on the squat bar is much less embarrassing)
static lunges: 25s x 15; 10x 15 (went down because i knew i wouldn't get close to 15 on the second set)
Superset:
one-arm 2pt. db rows: 40x15x2
pushups: 30; 25
Cable crunches: 150x25; 150x20
All my numbers went up and I'm not as tired, so that's good. Definitely too much food this weekend, 5 cheat meals instead of 4. I was 215 a couple days ago but probably not now. It's hard watching the Patriots and Red Sox at 99 without eating gold fever wings (what can i say, i rationalize the protein). I must be better this week. I'll try some intervals or bodyweight circuits (i found one of Ballantyne's) Wednesday. Definitely elliptical intervals next Saturday, too. This week will be good because I have much less to do now that my graduate portfolio is done. I'm just job-searching and playing Madden the rest of my days. Anyway, felt good today.
Not much activity today. Maybe some simple stretching and mobility work later tonight, but probably not. Resumes are in the mail, I'm getting headhunter recruiters calling me like all damn day. I suppose constant job opportunities are a good problem to have. Better than none.
Monday:
Break-In A:
Superset:
Front squats 65x15; 95x12 (my wrists hurt, i was holding the bar like a clean, but it hurt, i figured i would have to find a different grip but a guy on the forums said it just requires more stretching. I'll get to 135 again in a couple more weeks. Having a big plate on the squat bar is much less embarrassing)
static lunges: 25s x 15; 10x 15 (went down because i knew i wouldn't get close to 15 on the second set)
Superset:
one-arm 2pt. db rows: 40x15x2
pushups: 30; 25
Cable crunches: 150x25; 150x20
All my numbers went up and I'm not as tired, so that's good. Definitely too much food this weekend, 5 cheat meals instead of 4. I was 215 a couple days ago but probably not now. It's hard watching the Patriots and Red Sox at 99 without eating gold fever wings (what can i say, i rationalize the protein). I must be better this week. I'll try some intervals or bodyweight circuits (i found one of Ballantyne's) Wednesday. Definitely elliptical intervals next Saturday, too. This week will be good because I have much less to do now that my graduate portfolio is done. I'm just job-searching and playing Madden the rest of my days. Anyway, felt good today.
Saturday, October 6, 2007
Saturday Session
Quick interval/abs session at PF today.
-3 plank/side plank supersets of 30s or more
-Decline bench medicine ball throws...first attempt at those. My lower back is sore from deadlifts yesterday, as is the one spot where I tweaked it, so couldn't go all out on those.
-Elliptical intervals for 10 min: (30s high intensity, 60s moderate...more or less). Seriously, try these if you haven't before. Jogging on the treadmill or leisurely pedaling the elliptical for 45 minutes is nothing compared to interval training. I turn the resistance up all the way and just go balls out for 30 seconds, then rest and repeat. Done in 10 minutes, legs swell up big time. Then 5 minutes on the treadmill (incline) walking to cool down.
Now outside for a nice walk while the weather is still nice. Too bad my iPod is in the shop.
Anybody else heard the 300 soundtrack, or at least remember any of the music from the movie? Very good for the gym. There is an instrumental by Nine Inch Nails called "Just Like You Imagined" which is pretty awesome for lifting/cardio. I'm gonna listen to that now to get it in my head.
-3 plank/side plank supersets of 30s or more
-Decline bench medicine ball throws...first attempt at those. My lower back is sore from deadlifts yesterday, as is the one spot where I tweaked it, so couldn't go all out on those.
-Elliptical intervals for 10 min: (30s high intensity, 60s moderate...more or less). Seriously, try these if you haven't before. Jogging on the treadmill or leisurely pedaling the elliptical for 45 minutes is nothing compared to interval training. I turn the resistance up all the way and just go balls out for 30 seconds, then rest and repeat. Done in 10 minutes, legs swell up big time. Then 5 minutes on the treadmill (incline) walking to cool down.
Now outside for a nice walk while the weather is still nice. Too bad my iPod is in the shop.
Anybody else heard the 300 soundtrack, or at least remember any of the music from the movie? Very good for the gym. There is an instrumental by Nine Inch Nails called "Just Like You Imagined" which is pretty awesome for lifting/cardio. I'm gonna listen to that now to get it in my head.
Week 2: Break-In B
From Friday Oct. 5:
Superset:
a) deadlifts 185x15; 225x12 (a little overzealous today, felt a small twinge in my lower back)
b) step ups: 30x15; 30x10
Superset:
a) single arm dumbbell shoulder press: 35x15x2
b) close grip lat pulldowns: 130x9; 130x7 (way too hard)
reverse crunches: 10x2
Totally beat after this. had the burning feeling in my lungs like after a long run. Supersets using your whole body for medium rep ranges are fucking brutal.
I did eat pizza last night as a cheat meal, so that's one marked off. I'm considering the middle of the week as one cheat meal. While nothing really qualified as one, it wasn't quite good enough that I'll let myself get away with it.
Superset:
a) deadlifts 185x15; 225x12 (a little overzealous today, felt a small twinge in my lower back)
b) step ups: 30x15; 30x10
Superset:
a) single arm dumbbell shoulder press: 35x15x2
b) close grip lat pulldowns: 130x9; 130x7 (way too hard)
reverse crunches: 10x2
Totally beat after this. had the burning feeling in my lungs like after a long run. Supersets using your whole body for medium rep ranges are fucking brutal.
I did eat pizza last night as a cheat meal, so that's one marked off. I'm considering the middle of the week as one cheat meal. While nothing really qualified as one, it wasn't quite good enough that I'll let myself get away with it.
Subscribe to:
Posts (Atom)