2014-12-16 training log

Oh yeah…. carbs are good. 🙂

Yesterday being Christmas, I took a break from the diet. Generally stuck with the plan, but I had no reserves about having 2 slices of my wife’s awesome apple pie, and partaking in some of the confections baked, prepared, and given to us by friends and neighbors. I also had a little bit of cheese, which I haven’t eaten since I started on The Defattening Project back in August.

You’re never going to look back on your life and wished you had dieted harder. But you will wish that you had loved more, risked more, and laughed more. Put your “training and diet” aside for a day (or even two!) and put life first for a while. – Paul Carter

That said, today I’m back on the Train to Loserville; in fact, tightening it up just a bit. After I have my oatmeal (which I’m eating as I type this), no more carbs the rest of the day. Then Sat/Sun will be the normal carb-less days, so that should fair well.

I also got to nap… huzzah!

Given the carb-loading (ha ha), I knew today would be pretty good, and sure enough it was. 🙂

Chin-ups are coming along quite well. The general plan is to just do them, multiple sets, and as many as I can cleanly do, and strive to have the total done be more than last time. Don’t struggle out another rep if it can’t be clean, save it for the next set. Things are getting better. I also am sneaking in a few chins on other gym days, nothing serious, but at some point I’ll just hang from the bar and do a couple. Like I said, there was a time when 5 was a great goal, and of course I still want that. But whereas before 10 was never a thought, now 10 is a goal. Thankfully my shoulders are not complaining so much about the chin-/pull-ups. Basically I’m fine with the modifications to the chin-ups to make this happen (e.g. I do not go 100% down to a dead hang, close but not enough to let my shoulders get “out of joint”, if you will; grip width is slightly less than shoulder-width).

Everything else went pretty well.

One thing I’m discovering about biceps work is that I can crank it out. The reps get slow, but I certainly can keep cranking out fairly strict reps long after I think I can’t. And so I’m doing that… just keep going, even if it’s slow, and don’t stop until the muscle really can’t lift it any more. Then today after the 350’s I did a drop set going to 30 for AMRAP then 20 for AMRAP… only got like 6-8 reps each time, but whatever. Just focused on contracting the muscle. I’m starting to think that for direct biceps work I need to have something “compound and heavy” that taxes things well, then something that’s higher reps, and in both cases focus on the contraction and just keep going because there’s more in the tank than I’d think… and that seems to work things out nicely. Not sure how it’ll parlay into growth and strength given I’m not focused on that right now, but at least it makes me feel like the muscles are getting worked.

Based upon Paul Carter’s Basebuilding

  • Chins
    • BW x 4
    • BW x 3
    • BW x 2
    • BW x 2
    • BW x 2
  • BB Rows
    • 145 x 8
    • 145 x 8
    • 145 x 8
    • 145 x 8
    • 145 x 8
  • BB Shrugs
    • 205 x 12
    • 205 x 12
    • 205 x 12
    • 205 x 12
    • 205 x 12
  • Wide, Neutral-grip Lat Pulldowns
    • 125 x 10
    • 125 x 10
    • 125 x 10
    • 125 x 10
  • Hammer Curls
    • 25e x 12
    • 25e x 12
    • 25e x 12
  • BB Bar Curls (350 method)
    • 45 x 18
    • 45 x 15
    • 45 x 15
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