Tag Vier - Day Four!
Well, took Saturday off. Ended up heading into Chicago and taking my son to the planetarium. Was pretty interesting learning about space. Makes you feel like you're not worth a shit in the whole existance that is the universe. Good times.
Sunday! Sunday! Sunday! - Was Father's Day, and I told my wife, "leave me the fuck alone so I can go to the gym!" For once she listened.
Got up nice and early, about an hour before the gym and took a protein shake (2 scoops) in 16oz of milk and took my Orange Triad. About 20 minutes out I mixed my PW and GM in 32oz of water and headed to the gym! I was pumped, Back and Shoulders! So this is how it went down...
Cardio - Jumped Rope 15 minutes (start/ 10 minutes end) - Started feeling a pain in my right shin. Stress Fracture? Shin Splints? Who knows, who cares. After a nights rest, it was gone. Will start running though now that the MP3 is working again!
Front Lat Raises - 20x12x4 - Saw something on BB.com with Charles Glass about shoulders and wanted to try it out. Was a simple front lat raise but at the end, you turn palms outward (thumbs away from each other) and it was suppose to isolate the front lat more. Let me tell you, that shit worked! Felt good as hell and didn't have to go heavy to feel it.
Side Lat Raises - 35x10x3 - Also going off BB.com. Most people will do the 90 degree bend and lift with weights in front of them. This called for a shorter motion and knuckles facing the floor, everything in line to isolate the side lat. Again, that shit worked! You felt it right away and by rep 8, you wanted out. Good stuff.
Rear Lat Raise - 80x10x4 - Took a 80lb barbell and put my hands as wide as I could on it. Bent forward maybe 15 degrees max and pulled the weigt up so I had the 90 degree bend in my elbows without my elbows going above my shoulders. Blasted! Felt like I couldn't lift my arms for a few, but I told my shoulders "wake the fuck up, we're not done!"
Stretched for 10 minutes doing shoulder rotations, windmills, etc to loosen them back up.
Now came the part I was looking forward too. Pure, unadulterated fun and pain. Yes, they can go together.
I hadn't done deads in almost a month (vacation, general laziness, whatever),
so I was looking forward to this but also hoping I hadn't become a complete pussy in that time and have to go back to 135lb deads.
Deadlifts -
185x12x1
225x12x2
275x6x2
225x6x1
185x6x1
I usually don't pyramid, but had to get reps on this. Let me tell you, I am sore as fuck today, but I love it. 275 use to be somewhat difficult for me, but no brace, nothing and it came up like butter. I was actually shocked. I wanted 315, but since I was just coming back, better to not be greedy. I'll save that for later this week with my training partner.
Decline sit-ups - hate them, but have to build a stronger core. Bwx15x4
Still sore from the other day doing these, but will start adding more reps or more weight to this too. I do them at a 45 degree decline, and stop just short of the pad to tense my stomach more. Good fun.
Well, I put in about an hour and fifteen minutes worth of beating my ass and loving it. Actually, this had to be one of my better workouts motivation wise and feeling pumped after it. Like I said, without CL products, I'd be broker and weaker too. It's nice to know when I spend my hard earned ducets on something, IT WORKS. But it's even nicer when it's free!!!
My weight doesn't seem to be changing too much. Been sitting at 180 for a while now. Not sure what's left to change in my diet, but debating about starting to bulk mid-way through this log. That'll be a long debate though. So we'll see. OT, PW, GM, with some WF and BU will be sweet if I go that route. Time will tell...
Monday and Tuesday are off days. Will be back in the gym Wednesday doing legs so my back and legs can recoup from the deads. Oh yeah!
Well, took Saturday off. Ended up heading into Chicago and taking my son to the planetarium. Was pretty interesting learning about space. Makes you feel like you're not worth a shit in the whole existance that is the universe. Good times.
Sunday! Sunday! Sunday! - Was Father's Day, and I told my wife, "leave me the fuck alone so I can go to the gym!" For once she listened.
Got up nice and early, about an hour before the gym and took a protein shake (2 scoops) in 16oz of milk and took my Orange Triad. About 20 minutes out I mixed my PW and GM in 32oz of water and headed to the gym! I was pumped, Back and Shoulders! So this is how it went down...
Cardio - Jumped Rope 15 minutes (start/ 10 minutes end) - Started feeling a pain in my right shin. Stress Fracture? Shin Splints? Who knows, who cares. After a nights rest, it was gone. Will start running though now that the MP3 is working again!
Front Lat Raises - 20x12x4 - Saw something on BB.com with Charles Glass about shoulders and wanted to try it out. Was a simple front lat raise but at the end, you turn palms outward (thumbs away from each other) and it was suppose to isolate the front lat more. Let me tell you, that shit worked! Felt good as hell and didn't have to go heavy to feel it.
Side Lat Raises - 35x10x3 - Also going off BB.com. Most people will do the 90 degree bend and lift with weights in front of them. This called for a shorter motion and knuckles facing the floor, everything in line to isolate the side lat. Again, that shit worked! You felt it right away and by rep 8, you wanted out. Good stuff.
Rear Lat Raise - 80x10x4 - Took a 80lb barbell and put my hands as wide as I could on it. Bent forward maybe 15 degrees max and pulled the weigt up so I had the 90 degree bend in my elbows without my elbows going above my shoulders. Blasted! Felt like I couldn't lift my arms for a few, but I told my shoulders "wake the fuck up, we're not done!"
Stretched for 10 minutes doing shoulder rotations, windmills, etc to loosen them back up.
Now came the part I was looking forward too. Pure, unadulterated fun and pain. Yes, they can go together.
I hadn't done deads in almost a month (vacation, general laziness, whatever),
so I was looking forward to this but also hoping I hadn't become a complete pussy in that time and have to go back to 135lb deads.
Deadlifts -
185x12x1
225x12x2
275x6x2
225x6x1
185x6x1
I usually don't pyramid, but had to get reps on this. Let me tell you, I am sore as fuck today, but I love it. 275 use to be somewhat difficult for me, but no brace, nothing and it came up like butter. I was actually shocked. I wanted 315, but since I was just coming back, better to not be greedy. I'll save that for later this week with my training partner.
Decline sit-ups - hate them, but have to build a stronger core. Bwx15x4
Still sore from the other day doing these, but will start adding more reps or more weight to this too. I do them at a 45 degree decline, and stop just short of the pad to tense my stomach more. Good fun.
Well, I put in about an hour and fifteen minutes worth of beating my ass and loving it. Actually, this had to be one of my better workouts motivation wise and feeling pumped after it. Like I said, without CL products, I'd be broker and weaker too. It's nice to know when I spend my hard earned ducets on something, IT WORKS. But it's even nicer when it's free!!!
My weight doesn't seem to be changing too much. Been sitting at 180 for a while now. Not sure what's left to change in my diet, but debating about starting to bulk mid-way through this log. That'll be a long debate though. So we'll see. OT, PW, GM, with some WF and BU will be sweet if I go that route. Time will tell...
Monday and Tuesday are off days. Will be back in the gym Wednesday doing legs so my back and legs can recoup from the deads. Oh yeah!
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