2014-12-11 training log

Carbs are wonderful things — if you can eat them. 😉

Yesterday was a no-carb day, and with the recent revision to the diet plan the carbs were reduced again. I think I started the day with a pretty empty tank, because the Pressing was a struggle. Oye. But all good, as it does appear the weight is going down again (240 this morning).

As stated before, I’m adding more volume and work to my gym sessions: a little more exercises, a little more sets, a little more reps, a little less rest time (trying to hold stricter to 60 seconds between things). All in an effort to stimulate muscle growth (may not happen, but best thing towards ensuring I don’t lose muscle mass while on the cut), and to try to burn more and keep the fat loss going.

One thing is adding in side lateral raises, but doing it in a way demonstrated by Charles Polquin. I will say that just skipping bringing the db’s in front of the body and thus keeping more upright and a straight back was helpful. It does feel like more isolation on the medial deltoid, and obviously this approach puts more emphasis on the negative. We’ll see how it goes long-term.

I also dumped rear lat raises because I hate ’em…. face pulls instead, for a change-up. I opted to do them on a different weight stack, which has a different pulley system and thus affects the “work” done relative to the weight lifted. Still have to find the right groove here, but using this stack is better because I can position the cable in front of my face and get a more proper angle, instead of a “lat pull” station and having a downward pull.

Then, more tricep work. Close-grips are a good thing. I think the 350-method is appropriate here. Again, need to find my weight, but it’s close.

So, things started off kinda crappy but rolled ok towards the end. Hopefully this increase in workload will pay off on the fat loss.

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 4
  • Upright Rows
    • 70 x 12
    • 70 x 12
    • 70 x 12
    • 70 x 12
    • 70 x 10
  • Polquin-style Side Laterals
    • 15e x 12
    • 15e x 12
    • 15e x 12
  • Face Pulls
    • 50 x 12
    • 60 x 12
    • 70 x 12
  • Close-Grip Bench Press (350 Method)
    • 95 x 25
    • 95 x 18
    • 95 x 12
  • Triceps Pressdowns
    • 55 x 15
    • 55 x 15
    • 55 x 15
    • 55 x 15
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