2014-11-19 training log

Chin-ups didn’t suck.

I wanted to get back on the chin-up front because why not. They’ll add some volume, and I haven’t given up on not sucking at doing them. Today was surprising because I think I hit more chins today than I ever have. Sure, spread across 5 sets, but so often it winds up being a first set that’s nice, then a bunch of singles because I suck. I’m sure being less fat (and a little stronger) help, so yeah… being even less fat later on should also be a boon here. I used to look forward to the day when I could bang out 5 in a row without a problem, but now I look forward to 10.

Changed up the biceps work slightly. This seems to work better, having a bit of a heavier exercise first, then the 350-method work to get some reps in. We’ll see how it goes long-term.

I also spent 15 minutes on the elliptical at the end. It was thunderstorming when I was going to the gym, so I drove instead of walked. It’s not much walking usually, but I’m sure it contributes somehow to my overall calorie burn in a day… I am on track to hit 235 for a clean 30 lb. loss by the end of the year, and I want to ensure I actually hit that and maybe a little more (maybe 32).

Based upon Paul Carter’s Basebuilding

  • Chins
    • BW x 3
    • BW x 3
    • BW x 2
    • BW x 2
    • BW x 1
  • BB Rows
    • 145 x 8
    • 145 x 8
    • 145 x 8
    • 145 x 8
    • 145 x 8
  • BB Shrugs
    • 195 x 12
    • 195 x 12
    • 195 x 12
    • 195 x 12
    • 195 x 12
  • Wide, Neutral-grip Lat Pulldowns
    • 125 x 10
    • 125 x 10
    • 125 x 10
    • 125 x 10
  • Hammer curls (6 at a time)
    • 25e x 12
    • 25e x 12
    • 25e x 12
  • BB Bar Curls (350 method)
    • 40 x 22
    • 40 x 17
    • 40 x 15
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    2014-12-18 training log

    Well… I guess holding steady is something….

    Today didn’t feel like much progress, but I just have to remember that progress in the gym isn’t as priority as progress on the scales, which it is: 237 lb. this morning.

    Still, making small tweaks to improve on how I do things. Better form, better focus on the muscle (not the movement). It is what it is.

    Based upon Paul Carter’s Basebuilding

  • Press
    • bar x 5
    • bar x 5
    • 65 x 5
    • 85 x 5
    • 105 x 8
    • 105 x 8
    • 105 x 8
    • 105 x 7
    • 105 x 6
  • Upright Rows
    • 70 x 12
    • 70 x 12
    • 70 x 12
    • 70 x 12
    • 70 x 12
  • Polquin-style Side Laterals
    • 20e x 10
    • 20e x 10
    • 20e x 10
  • Face Pulls
    • 60 x 12
    • 60 x 12
    • 60 x 12
    • 60 x 12
    • 60 x 12
  • Close-Grip Bench Press (350 Method)
    • 105 x 25
    • 105 x 15
    • 105 x 10
  • Triceps Pressdowns
    • 60 x 15
    • 60 x 12
    • 60 x 8
  • React vs. Respond

    Seth Godin makes an excellent point:

    We can react or respond, as my friend Zig used to say. When we react to a medicine, that’s a bad thing. When we respond, it’s working.

    When the world dumps something at our door, we can take the shortcut and allow ourselves to react. We can point out that whatever we do is happening because the other side deserved it. Tantrums are okay, in this analysis, because the other guy made us.

    Or we can respond. With something that works. With an approach we’re proud of, proud of even after the moment has passed. It’s not easy, it’s often not fun, but it’s the professional’s choice.

    There are many ways this can apply to your life.

    In some regard it’s semantics, but semantics can be important because they affect your mindset and how you will approach problems in life.

    Sometimes we have to react, but it seems better to start thinking about how to respond.

    2014-12-16 training log

    Today… was…… slow………

    So I’m changing it up for a couple reasons: 1. trying to up the “work” done (more sets, more reps, etc.) to help burn more calories, 2. trying to see if I can be nicer to my knees.

    I didn’t wear the knee sleeves to see how things went. I also wound up moving rather slowly. I want to be more controlled on the descent in case the rebound is hurting my knees, and since the sleeves add a little bulk behind the knee joint to see if well… this helps in any way.

    I think I moved a little too slow, but I was trying to really pay attention to things. I think it wound up being ok because boy, form was pretty strict. I think I need that, so I keep my torso tighter, more upright, and thus yes it puts more work into my quads. All squat sets were slow, but by choice and I sure felt a lot more worked afterwards. We’ll see where this goes.

    Stiff-Legs I kept light so I could get the movement down. I’m very used to straight-legs, but I don’t want to do that. This is stiff-legs, where there can be some bend in the knees but not in the lower back; initiate from the top, push the hips back, etc.. So I wanted to keep it light today just so I could get myself into the movement and find that right groove. I’ll slowly increase the weight as I get into the groove — the hardest part being minding my (lack of) flexibility….

    Same with leg press… it’s not out to press a ton, just to be better about things. Like to really push my knees out on the descent, work to get a good pump, etc.. So again, starting really light here. Be kind to the knees.

    I think one thing not helping is again, the diet. I woke up this morning to 236 lb — dropped pound since yesterday. Hrm. Is this tissue? Because geez, what’s left in me of water or glycogen at this point? I’m pretty tapped out. Even after being able to have carbs yesterday, by evening I was having some serious hunger pangs and cravings, which is unusual for such a day. So… it is what it is, and I’ll just keep going because even if this is all legit fat-issue loss, it’s a rate that won’t last long. Just ride along while I can, and keep in mind that no matter how shitty things are in the gym, so long as it continues to work towards my primary goal of “defatting” then it’s all good.

    Based upon Paul Carter’s Basebuilding

    • Squats (model 1)
      • bar x 5
      • bar x 5
      • 160 x 5
      • 185 x 4
      • 220 x 3
      • 240 x 2
      • 275 x 1
      • 195 x 5
      • 195 x 5
      • 195 x 5
      • 195 x 5
      • 195 x 5
    • Stiff-Legged Deadlift
      • 135 x 8
      • 135 x 8
      • 135 x 8
      • 135 x 8
      • 135 x 8
    • Leg Press
      • empty sled x 20
      • 135 x 20
      • 135 x 20
    • Standing Calf Raises
      • 60 x 10
      • 60 x 10
      • 60 x 10
      • 60 x 10

    2014-12-15 training log

    Well, at least the fat loss is progressing. :-)

    239 yesterday, and 237 this morning. It’s a long carb-less and low-calorie weekend, so I’m not surprised I dropped 2 lb. in 24 hours… it’s not all tissue, it’s simple depletion. I was craving HARD yesterday… but you just suck it up and go about your business. I expect by next Sunday’s weigh-in I’ll be 237, maybe 236. Whatever the number, so long as it’s a downward trend. :-)

    Otherwise, today was what it was. It’s tough coming in so depleted — just no nothing. Still, the AMRAP set went up, a few more dips. All in all, it felt good. Again, I don’t really expect much progress on this front, as this front is geared towards supporting the fat-loss efforts, which seem to be trending properly. So, all in all, cannot complain.

    Based upon Paul Carter’s Basebuilding

    • Bench Press (model 2)
      • bar x 5
      • bar x 5
      • 120 x 5
      • 135 x 4
      • 160 x 3
      • 175 x 2
      • 200 x 1
      • 210 x 1
      • 200 x 5
      • 200 x 5
      • 200 x 5
      • 175 x 5
      • 175 x 5
      • 175 x 5
      • 140 x 20 (AMRAP)
    • Bench Dips (between benches)
      • BW x 10
      • BW x 10
      • BW x 10
      • BW x 10
    • Incline Press (350 Method)
      • 85 x 16
      • 85 x 12
      • 85 x 12
    • Polquin Flies
      • 12e x 10
      • 12e x 10
      • 12e x 10

    Sunday Metal – My Favorite Type O Negative

    A song/tribute to his mother.

    An unconventional favorite. Yeah there are a lot of songs by Type O that I like. But “Nettie” is such a great song, especially when you consider Peter’s tumultuous life and his mother’s undying support for him through it all.

    Life’s better, when you focus on the good things

    Yesterday I went deer hunting with Youngest. He got to learn why it’s “hunting” not “bagging” because we came home with nothing.

    Actually, that’s not entirely true. We came home with a bunch of great experiences and memories.

    It wasn’t until maybe a year ago that Youngest expressed any interest in hunting. But since he did, I’ve been trying to make it happen. Finally, thanks to the generosity of a friend, I had an opportunity to take him out. Now, I’m doing the actual hunting and work here as Youngest doesn’t feel ready to do anything other than observe. But he wants to see what it’s all about.

    We set off at an early hour. I swear I’ve never seen this kid so happy to wake up, not to mention wake up at 3:30 am! Obviously excited, and we set off. Over the hour drive there was much talking, asking and answering of questions, and getting ready for things. We get there, we set up the blind, and then we sit and wait.

    I made it clear that there are no guarantees. That we could sit and wait and be bored out of our skulls, and have nothing to bring home. So he was prepared for that. Still, I really wanted to be able to bag a doe, as it was his first time out; it’d just help him see a lot of it all.

    Alas, we saw almost nothing. We saw 3 does when we parked the truck, and we saw a very immature buck. That’s all we saw in our hours sitting out there. We even got tired of sitting and went on a stalk hunt for a while. Alas, nothing. It was very quiet.

    But in that is where we were able to experience some neat things.

    I told him that it is a little boring, but that’s ok. Take in what’s around you. There will be sounds, there will be things to see. Watching the sun come up itself is really cool. You never know what you might experience.

    We saw movement behind some trees and thought “maybe a deer?” No… it wound up being a feral (house)cat. It was rather cute, and actually spotted us and stalked us for a while. :-)

    We got to see a hawk. Numerous other birds. This one squirrel had no idea about us and was hopping straight at us — that was mighty cute.

    But the coolest thing?

    We heard a woodpecker. We found him atop a telephone/power pole that was maybe 50-60 yards from us. We thought he was rather large, but didn’t think much of it. We watch him for a long time.

    Then he took flight.

    GEEZ! He was huge! I mean, for a woodpecker. Imagine a really large crow. He was a big dude! We kept watching him when he landed on another tree, then eventually lost track of him. But it was quite cool. We didn’t realize how cool until we got home.

    We determined it was a Pileated Woodpecker.

    Here’s a video of one, which is a pretty good shot of what they look AND sound like:

    What made this extraordinary is they are an East Texas bird. To find them where we were is a rare occurrence!

    Frankly, that made our day! :-)  We’ve spent more time talking and learning about the woodpecker than anything else.

    And you see, that’s really what it was all about.

    It’s about having time together, building memories, and doing fun things. Heck, the fact we didn’t take a deer? Just means we have to go out again — gee, darn the luck! Which means another opportunity have time together, build more memories, and do more fun things.

    So you see, we could focus on what we don’t have – a deer in the freezer. But life is so much better because we focus on what we do have. :-)

     

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    Writing about whatever interests me, and maybe you.

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