2015-02-20 training log

Mmm… bicepts.

I’m doing well at sticking to “more bodybuilder-like” work. Fast, explosive concentric; slow controlled eccentric. And really focus on making the particular muscles in question do all the work, not just movement. I’ve said it before, but this really makes my back finally feel like it’s getting some work. I can’t wait until I can start eating in a manner that promotes growth!

To that end my 220 lb. weigh-in from yesterday… tho it’s fast, Nick @ RP isn’t worried too much. My strength hasn’t really changed. Sure it’s a little down, but overall it’s probably safer to say I’m holding steady given the long-term trend. And while we were going to start some diet maintenance at 220, we’re just going to keep going. I reckon on this current plan I’ll eventually stall out, so we’ll mid when that happens. I did have a cheat meal last night — 2 slices of pizza! And this morning woke up at 221, which isn’t surprising — it’s just the carbs. I’m sure come Sunday I’ll be 220, maybe 219. Not really concerned. Heck, if I can keep up this rate of loss, have a weekly cheat, yet still post 2-3 lb/week loss? I’ll take it!

Anyways, I’m really looking forward to next week at this point. The changes I’ve been making in the program feel right and good, more focused towards the goals, each exercise with more purpose than just “it’s part of the template”.

Based upon Paul Carter’s Basebuilding

  • Chins
    • BW x 7
    • BW x 5
    • BW x 4
    • BW x 3
    • BW x 3
  • Cable Rows
    • 110 x 10
    • 110 x 10
    • 110 x 10
    • 110 x 10
    • 110 x 9
  • Meadows Shrugs
    • 60e x 12
    • 60e x 12
    • 60e x 12
    • 60e x 12
    • 60e x 12
  • Wide, Neutral-grip Lat Pulldowns
    • 130 x 10
    • 130 x 10
    • 130 x 8
    • 130 x 8
  • Hammer Curls
    • 25e x 10
    • 25e x 10
    • 25e x 10
    • 25e x 9
  • BB Curls (350-method)
    • 45 x 15
    • 45 x 12
    • 45 x 13
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