2015-02-26 training log

I still don’t regret taking a day off the other day. It really was the right thing.

Then yesterday I did my usual trip for cardio. and today, back to lifting. I do miss lifting, just one day away was not what I desired. But I desire being recovered and rested, instead of beat-up. I can’t eat my way to recovery, so I have to really be mindful of sleep. Been thinking more about it and how I can improve my sleep efforts too. But another topic for another time.

Official weigh-in today: 218, down 2 since Sunday. Huzzah. See, taking Tuesday off meant I also ate like an off-day, so it was 2 days in a row of almost no carbs, and much hunger. But if “hunger is just fat leaving the body”, then so be it. Seems it’s paying off, so you just keep going through it. But that said, that bowl of oatmeal this morning was awesome. 🙂

I keep working on lifting in a bodybuilder style: explosive concentric, slow eccentric. I found myself today really trying to be even more getting the muscle to do the work, instead of making the movement. I found that especially on face pulls, of all things. That pull can very much be the arms doing the work, or at least carrying a fair portion of the load. I found myself really working to remove the arms from the mix and let the motion focus on just the shoulder… retracting the shoulder to get the blades to touch, “flying” the elbows out to the side and that THAT is only done by contracting the rear deltoid. I even lowered the weight because it was more about trying to just get those muscles to do the work. It’s taking time, but I’m getting there… building that so-called “mind-muscle connection”… thinking more about really just having the muscle move the weight by pure contraction, instead of the body working in concert to move the weight. It’s different for me to really focus on that, but kinda cool to branch out and try this.

Based upon Paul Carter’s Basebuilding

  • Press
    • bar x 5
    • bar x 5
    • 60 x 5
    • 75 x 4
    • 90 x 3
    • 110 x 2
    • 125 x 1
    • 110 x 11 (AMRAP)
    • 110 x 6 (50%)
  • Upright Rows
    • 80 x 10
    • 80 x 10
    • 80 x 10
    • 80 x 10
    • 80 x 10
  • Side Laterals
    • 20e x 10
    • 20e x 10
    • 20e x 8
  • Face Pulls
    • 85 x 12
    • 85 x 12
    • 85 x 12
    • 85 x 12
    • 70 x 12
  • Close-Grip Bench Press
    • 145 x 8
    • 145 x 8
    • 145 x 8
    • 145 x 7
  • Triceps Pressdowns (350-Method)
    • 45 x 15
    • 45 x 13
    • 45 x 13
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