Since I gave up on my last logging effort...

[farmerson12]

David (that's me, btw) is not happy with today's effort. I have been so excited about my deadlifts the last two weeks. Starting this routine, I never figured I would pull that much. Well, this morning, I couldn't even get 365 for one. I don't know what the deal was. For some reason, I just couldn't get the first bit of the pull this morning. I'm wondering if having a day like this is normal for a routine where you're trying to do maximal lifts often, since this is my first go with one. I just don't want to slide back after such a great start. Grrrrrrr.....

At least the rest of the session felt good, but it didn't take away disappointment at being freakin' 90 pounds under my pull from last week.

Deadlift: 8x135; 6x185; 5x225; 5x275; 4x315; 5x275; 6x225
Alternating Standing Dumbbell Hammer Curl: 10x35; 10x40; 10x40; 10x40
Upright Row: 10x95; 10x95; 10x95; 10x95
Standing Overhead Dumbbell Tricep Extension: 6x70; 6x70; 6x70; 6x70
Standing Calf Press: 20x285; 20x285; 20x285; 20x285
Elliptical: 2.47 miles in 10 minutes

Unless youve been doing something real stupid in your training(which looking at your log, you havent) I assure you its a fluke on your pull. Sometimes we have bad days. Make sure that your meals are in shape, your water intake is good, and you perform it the same way(correct way) you did last time

[AlphaBrass01]

Just wanted to say that I got my Oximega kit. I tried the greens for the first time this morning. I'm not crazy about drinks that have mint taste - no mint tea, no mojitos, etc. That is, unless they also have chocolate! The solution was obvious. I mixed a scoop of the greens mix with two scoops of chocolate Lipotropic Protein (my current favorite) and had this along with some oats. The taste was great! It was a lighter mint taste than I've had in most chocolate-mint flavored proteins. Hard to believe there are so many servings of goodness in that little scoop of nasty-looking (let's be honest) powder. This stuff seems like it could be a great addition for overall health.

[AlphaBrass01]

David (that's me, btw) is not happy with today's effort. I have been so excited about my deadlifts the last two weeks. Starting this routine, I never figured I would pull that much. Well, this morning, I couldn't even get 365 for one. I don't know what the deal was. For some reason, I just couldn't get the first bit of the pull this morning. I'm wondering if having a day like this is normal for a routine where you're trying to do maximal lifts often, since this is my first go with one. I just don't want to slide back after such a great start. Grrrrrrr.....

At least the rest of the session felt good, but it didn't take away disappointment at being freakin' 90 pounds under my pull from last week.

Deadlift: 8x135; 6x185; 5x225; 5x275; 4x315; 5x275; 6x225
Alternating Standing Dumbbell Hammer Curl: 10x35; 10x40; 10x40; 10x40
Upright Row: 10x95; 10x95; 10x95; 10x95
Standing Overhead Dumbbell Tricep Extension: 6x70; 6x70; 6x70; 6x70
Standing Calf Press: 20x285; 20x285; 20x285; 20x285
Elliptical: 2.47 miles in 10 minutes

[AlphaBrass01]

The thing I've noticed about eating more this week is that I'm more full after a meal, but when that wears off, I go straight from feeling very full to being very hungry. I've considered variations on the warrior diet and IF, but I don't see how that could feel comfortable through the day. I don't eat as often as I do because of some idea about metabolism or anything - I do it because I don't like feeling hungry!

[AlphaBrass01]

Stepmill: 55 stories in 10 minutes
Arc Trainer: 0.69 miles in 10 minutes
Free Motion Weighted Crunch: 15x145; 15x145; 15x145; 15x145
Elliptical: 2.44 miles in 10 minutes
Stationary Bike: 7.70 miles in 20 minutes

So, why is it that I felt like crap yesterday on a lifting day and felt awesome this morning on an endurance day. I mean, obviously, keeping the endurance and cardio up is important to me, or else I'd just let it go, since my focus is building muscle, but I would have much rather had the two reversed.

Oh well, we take what we get, and I'm a big believer in the idea that "slow days" are a message from our body that we shouldn't ignore. They don't keep me from working as hard as I can, but I will let myself back off for safety's sake and to recover to have it be that much better next time. Anyway, almost ready to add another five to that weighted ab machine. Also, I wonder how the Arc Trainer measures distance. I can't get past 0.69 miles, and it taxes me more than any other cardio machine, and burns as many calories. It doesn't upset me...I'm just curious. I know I took enough strides to walk MUCH further than that.

This weekend holds some possibilities (outside of lifting). A buddy's band is playing at a local watering hole tonight - may check it out if I can get some folks to go. I have a number of friends playing in an orchestral pops concert tomorrow - same deal - will go if I can do so with someone else. Hopefully all of that will be enhanced by a good session tomorrow morning.

[AlphaBrass01]

You and me both! hello weekend.

Seriously! I don't know what it has been about this week. I even had a day off!

[bull.dogz]

You and me both! hello weekend.

[AlphaBrass01]

I have to get over the fact that I almost feel bad about eating as much as I am this week...mostly because I haven't eaten that much daily in a long time.

Anyway, not able to get to any krav this week

I'm excited that tomorrow's Friday, though!

[AlphaBrass01]

Incline Bench Press: 36x95; 26x95; 25x95
EZ Bar Pushdown: 8x85; 8x90; 8x95; 8x95
Lat Pull: 10x165; 10x170; 10x170; 10x170
Seated Dumbbell Shoulder Press: 12x45; 12x45; 12x45
EZ Bar Curl: 10x65; 10x65; 10x65; 10x65
Dumbbell Shrug: 12x90; 12x90; 12x90
Elliptical: 2.50 miles in 10 minutes

All I have to say is that for some reason, I really felt exhausted this morning. Oh well. Also, I must have really pushed my legs harder than I thought on Tuesday - my quads were yelling while I was on the elliptical. I'm not too excited about how this session went, but it happens, I guess :/

[AlphaBrass01]

I've felt good today. I'll tell you what, those extra few hundred calories keep me really full. Anyway, legs feeling a little sore. I think that my quads are still growing - I'm just not experiencing as much soreness with them as I used to. I guess that's good news!

[AlphaBrass01]

Stepmill: 55 stories in 10 minutes
Arc Trainer: 0.69 miles in 10 minutes
Free Motion Weighted Crunch: 15x145; 15x145; 15x145; 15x145
Elliptical: 2.39 miles in 10 minutes
Stationary Bike: 7.59 miles in 20 minutes

Not too much to say about the workout, but it should be a good day. I took off from work. My sister has her graduation from cosmetology school, so the family is going to support her in that. After that, it should be a restful afternoon...unless I find something to get into...

[AlphaBrass01]

Squat: 8x45; 8x135; 8x185; 5x225; 5x275; 5x315; 5x315; 3x365
Bulgarian Split Squat (back leg elevated, holding dumbbells): 12x55; 12x55; 12x55; 12x60
Lying Leg Curl: 8x130; 8x140; 8x140; 8x140
Plate Pinch Grip: 3 timed sets to failure holding one 45 pound plate
Standing Calf Press: 20x285; 20x285; 20x285; 20x285
Elliptical: 2.55 miles in 10 minutes

So, my shoulder is still giving me trouble during squats. I found that it pulls less if I use a narrower grip on the bar. I have to get used to the balance with that, though. The three reps at 365 were more solid this week, but still nowhere near the point where I would feel comfortable going for anything heavier. On the other hand, I'm starting to really like the Bulgarian squats, and getting accustomed to the balance and weight distribution needed to a) stay upright, and b) work both the hamstring and quad.

I didn't really push the squat up, but I'm happy with this morning.


Also, I've increased my calorie consumption a bit, so we'll see after a few weeks what that does.

[AlphaBrass01]

Bench Press: 8x45; 8x95; 6x135; 6x185; 6x185; 5x205; 5x215; 3x225; 3x235
Incline Dumbbell Press: 8x60; 8x65; 8x65; 8x70
T-Bar Row: 12x115; 12x135; 12x135; 12x135
Rear Delt Fly Machine: 15x85; 15x85; 15x85
Preacher Curl: 10x65; 10x75; 10x75; 10x75
Elliptical: 2.51 miles in 10 minutes

This morning felt GOOD! Apart from the gurgling in my stomach that surfaced during my incline DB presses, which I'm sure is a result of the rice and beans from last night. Oh well, sorry for that bit of oversharing.

Anyway, I'm really pumped about my progress so far. My shoulder is pretty much good now except when doing a few movements, mostly delt stuff, when I can still feel it a bit. I'm hoping the shoulder is looser during squats tomorrow. I don't want to feel like I did last week, when I didn't push my legs because I was afraid of the way my shoulder was holding up.

[AlphaBrass01]

Thanks. Today was a good day to realize I can use some more calories. My sister and I cooked a gigantic Fathers Day dinner for my step-dad: margarita glazed chicken breasts, rice, black beans, homemade guacamole, tortilla chips, and baked asparagus. Needless to say, I ate more than my fair share and entered a mini food coma.

[farmerson12]

Interestingly enough, I've gone from 165 pounds to 159 pounds in the last two weeks. I'm trying to put on some muscle, so I'll have to rethink how much I'm eating a little bit. When I started this, I actually increased my calories by a couple hundred (from an amount that had been keeping my weight pretty steady) with that goal in mind, but apparently I'm burning even more than that. Hmmm...

That is what the majority of the public do not realize. You burn more calories when lifting heavier weights. So many have gotten caught up in the "more reps, slimmer body!" mentality. Just doesnt work like that. Awesome job man