2015-10-23 training log

First off… to the dude that didn’t clean the benches after he was done and left his oily sweaty funk all over every bench in the gym (for the second week in a row)? Fuck you. 1. It’s gross. No one wants your funk. Wipe down the equipment when you’re done. 2. We’re entering cold & flu season, so even more so clean the equipment and wash your damn hands.


Opted to change things up today. Why? Because. I’m curious to put more “heavy” work in and see how that fares for me. The 100-rep stuff is cool, but it doesn’t feel substantive enough.

In general I’m finding a fair response to a “pyramid” approach, of starting with some compound movement, heavier, lower reps; then transitioning to more isolation, lighter, higher reps. It’s not 2 movements, one then the other, but transitions through other movements with the sets/reps/weights/goal shifting up and down appropriately. It may or may not be overall beneficial for me, but only way to know is to try it and see.

So the change-up is evident below.

Cheat curls are all about that negative. DB curls, I wonder if Zottmans may be useful (I’m looking at you forearms supinators and extensors). I kept the 100-reps in there, but what got me was I dropped to 20# figuring after all that prior work it’d be more appropriate. I probably should have stuck with 30#, because I cranked through the 20 without stopping — which is mentally good to do, but didn’t do much for my arms. Still…

I upped the close-grip weight. Interesting that it doesn’t feel as good on my shoulder. A lot of guys talk about close-grips being nicer on their shoulder but not for me. Wasn’t horrible, but was there. Skullcrushers go all the way behind my head, not just bending down to touch my chin or thereabouts. Worked to really keep my elbows in on everything and just let extension happen — the moment I start to flare, that’s time to rack it.

And I kept the pressdowns and preachers in because it’s fun and a nice way to end.

A lot of arm work, but the bro in me is enjoying that. 😉

In other news… we’ve made some more cut adjustments to the Defattening Diet. The goal is to get me to 200 before Thanksgiving — turkey and cranberry sauce will be my next cheat meal — yeah, no cheats until then. It’s do-able…. but man, I am tired of chicken. 🙂 That said, I am contemplating 5x/week lifting now. I probably won’t this coming week, but as hunger and lack of carbs on my off-days get to me, adding in a 5th lifting day so I can have a little more carbs may be needed. We’ll see.

  • Cheat Curls
    • 40 x 20
    • 50 x 15
    • 60 x 8
    • 60 x 8
    • 60 x 8
  • DB Curls
    • 25e x 10
    • 25e x 10
    • 25e x 10
    • 25e x 8
  • Close-grip EZ-bar curls
    • 20 x 100 (straight)
  • Close-Grip Bench
    • bar x 5
    • bar x 5
    • 115 x 5
    • 135 x 4
    • 155 x 3
    • 175 x 2
    • 195 x 1
    • 155 x 12 (AMRAP)
    • 155 x 6 (50%)
  • Skullcrushers (behind the head)
    • 40 x 20
    • 50 x 12
    • 55 x 6
    • 55 x 5
  • Pushdowns (superset with preachers)
    • 40 x 17
    • 40 x 15
    • 40 x 15
    • 40 x 12
    • 40 x 12
  • Preacher Curls (superset with Pushdowns)
    • 40 x 10
    • 40 x 10
    • 40 x 10
    • 40 x 8
    • 40 x 7

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