2014-02-24 training log

+10% day

Based upon Paul Carter’s LRB-365 and Base Building – dealing with ankle injury

  • Incline Press
    • 45 x 5
    • 45 x 5
    • 95 x 5
    • 115 x 4
    • 135 x 3
    • 165 x 2
    • 185 x 1
    • 150 x 15
    • 150 x 6
  • DB Bench Press
    • 50 x 10
    • 50 x 10
    • 50 x 8
    • 50 x 8
    • 50 x 6
  • Behind the Neck Press
    • 80 x 8
    • 80 x 8
    • 80 x 8
  • Seated DB Press
    • 30 x 10
    • 30 x 10
    • 30 x 10
    • 30 x 10
    • 30 x 10
  • Rope Pushdowns
    • 20 x 100
  • 20 minutes on the elliptical

It’s said that 80% of your sessions should be “good”. That they are what they are, you do what you need to do, all works out well. That’s good. Then 10% will be crap, and 10% will be stellar. That you shouldn’t judge by the 10%’s because they are exceptions. True enough. Today? Felt like a +10% day. It was great. Since last week, I’ve been rethinking some of my diet approach, made some small tweaks, and I think today’s excellent session was directly related to those tweaks. It’s too soon to comment much more — need a lot more time. But we shall see, and I’m hopeful.

I intended to go up 5# across the work-up on inclines, but knew due to the changes I could do more. So I went for 10 across the board. That 185 was easy. I even opted to stay at the 150 for the reps, and that was a LOT more reps than I did last week. So yeah, this gives me some good feedback.

Everything else got adjusted too. Some weight up, some weight stable, but just trying to keep it so it pushed things. Actual weight doesn’t matter, so long as I’m getting proper work. and work I did.

What was great was feeling worked and running out of steam because the muscles were actually exhausted — my triceps were peeding out. It was great! This is as opposed to everything not being worked, but just being flat out of gas due to dietary choices.

And yes… I feel like a loser for continuing on the elliptical, but I gotta say that I’m kinda liking it. First, the regular session goes pretty quickly because I’m resting maybe 1 minute between sets. I just move from one thing to the next and keep going. Helps keep things short, and I find it’s keeping my heart rate “up”. And then the elliptical seems to keep my heart rate in the same zone (if I take strides at a particular rate). And you know… the reading I’m doing to pass the time is nice. I’m reading the magazines at the gym, and because they are things I wouldn’t normally read but are still intellectually stimulating (i.e. I’m not reading “People”), it’s kinda nice for the old brain. I may keep this up because a little mental break like that is kinda nice. And if 20 minutes of this is going to help me, fine. I will say, it does hurt a fair bit… the plantar fasciitis gets aggravated pretty heavily. But well, we’ll just see how this goes.

Anyways, time will tell.

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