2014-10-16 training log

Man, this was different. I haven’t pressed in many moons, and it felt strange. 🙂 But it came back to me pretty naturally. I did still feel awkward and unsure of best grip placement — didn’t remember where I did it before, so I just played around but mostly was at a “natural” location for where my arms/hands end up being in a “clean” position. Meh. It’ll all come back over the coming weeks.

A lot of today, being a first day doing this, was just finding out where weights go and what to do. I haven’t had a “shoulder” day in ages, so it felt foreign but good. I did enjoy it. Well… picking out the 5# dumbbells felt silly.

On the bent laterals, I’m opting to do it off a bench. So the 45º bench, lay on my stomach, but allow my torso to be parallel to the ground. Then keep my long-arms straight and work to just contract the posterior deltoids and other back muscles to raise my arms up (only the smallest bend of the elbows, just to keep them unlocked to avoid stress on them) keeping arms at a 90º angle to the body. Doing it off the bench will help me maintain better posture and strictness… and boy, it feels silly to only use 5# DB’s, but when you gotta do 100 reps well… yeah, it was appropriate. I know how weak that musculature is on me, so it is what it is. I figure once a month I’ll try John Meadows’ rear delt destroyer approach.

All in all tho, fun day. We’ll see how this 4x/week plus the minor dietary adjustment does for keeping me on the fat-loss train.

Based upon Paul Carter’s Basebuilding

  • Press
    • bar x 5
    • bar x 5
    • 65 x 5
    • 85 x 5
    • 95 x 8
    • 95 x 8
    • 95 x 8
    • 95 x 7
  • Bent Laterals
    • 5e x 20
    • 8e x 20
    • 8e x 20
    • 5e x 20
    • 5e x 20
  • Upright Rows
    • 60 x 12
    • 60 x 12
    • 60 x 12
    • 60 x 12
  • Triceps Pressdowns
    • 40 x 25
    • 40 x 25
    • 40 x 25
    • 40 x 25
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    7 thoughts on “2014-10-16 training log

    1. The workout that you have written doesn not follow a specific rep range so I am wondering what your goal is. You have strength/power reps, hypertrophy reps, and endurance reps. What is your goal you are trying to achieve?

      • As well, you’re only seeing 1 gym session instead of my overall program.

        My goal right now is fat-loss. And while I focus on that, my lifting is following Paul Carter’s Base Building program. All you need to know about Base Building you can find in his eBook, or just through various Google searches (Paul speaks about Base Building a lot on his website).

          • Thank you. I’ve been working with Renaissance Periodization and am down about 20 lbs. in a little under 3 months. And while I don’t expect to build muscle nor strength during this time (fat loss is focus, I accept “loss” in strength and muscle mass), I actually don’t seem to be losing either of those things…at least holding steady and at best making small gains. Hard to tell since I’m not “testing” and working under a very different protocol than when I was focused on those things. But bottom line is: I’m on target with my goals, so all is good.

            • As long as you’re on target for the goals that you set, that’s all that matters. If you do start losing and strength of muscle, protein intake will help. It will also help you lean out and lose the far faster. Not enough people take in the right amount of protein for their body

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