Things were quite different today, and will be for the next few days.
I don’t have access to my normal gym; in fact, what facilities I do have access to are rather limited. Basically a treadmill, an adjustable bench (no uprights, just bench), and up to 40 lb. dumbbells. Hrm. Well, I have to make due. Given that, I’m doing a few things:
First, switching ordering. Instead of squat, bench, deadlift, press; I’m doing bench, squat, press, deadlift because I should have normal gym access in time to deadlift. And it’s a bit easier to work with lighter weights on upper body stuff since by nature upper body isn’t as strong as lower.
Second, just lots of work with those 40’s doing whatever I can to get some amount of work. More sets, more reps, less rest, 350-method, whatever. Yeah, squat day will be interesting for sure.
So today I started by 15 minutes on the treadmill to get me going. Remember, a key goal isn’t so much to get h000g3 or anything, just to keep supporting the fat loss; so getting “work” in is key. So brisk treadmill to start and warm me up. Then a couple small sets with 20’s and 30’s to get the feel, and into the 40’s. I opted to try the GVT approach: 10 sets of 10 reps. I’ve never done that sort of volume so I figured maybe the 40’s would be enough. They weren’t. I didn’t start to feel much work until about the 8th set. I just didn’t have enough experience in this specific realm to be able to adjust the pacing. If I had to do it again, I’d probably drop the rest periods to 30 seconds (from 60), or maybe just go 12 or 15 reps per set. But it did get me going enough so that…
40’s with inclines were something, since I did them 350-Method. I started to feel something now.
What else could I do? Just did flat bench DB flies, and yes… finally. 🙂 Polished off with some pushups and then 10 minutes on the treadmill (finish the podcast I was listening to) and done.
It wasn’t great, but hopefully it’s enough to keep supporting my efforts during this temporary period.
It does tell me that tomorrow, for legs, I should just go all out… don’t try to “pace it” for some big 10×10 GVT style thing… just won’t happen. Just go go go and see how it goes.
Inspired by Paul Carter’s methodologies
- Bench Press
- 20e x 10
- 30e x 10
- 40e x 10 x 10
- DB Incline Press (350-method)
- 40e x 25
- 40e x 17
- 40e x 14
- Flat bench DB flies
- 20e x 15
- 20e x 15
- 20e x 13
- BW x 12
- BW x 12
- BW x 10