2015-10-26 training log

I continue to debate where to go from here, because after a day like today, I feel like it needs more time.

See, Nick just bumped down my diet. With carbs this low, things start to suck. I get dizzy spells on the off-days, and so a remedy for that is to have another on-day so you can eat more. That’s one reason I went to 4x/week from 3x/week. But does this mean I should go 5x/week? I think about it, strongly. But at this point I’m not sure.

Today worked really well, better than I expected given how depleted I was after the weekend (2 off-days in a row). And I’m really liking this increased volume and “work” being done. I only just got the diet adjustment, and this is really only the 3rd week on this program, so I really feel like I should give things a little more time. So, we’ll see.

Meantime tho… today was pretty good.

Inclines improved. Felt a little heavy, but as I kept going things felt better.

DB work, as much as I don’t always care for it, continues to demonstrate to me how good it is for me. The balance, the increased work it brings, really it’s good for me.

DB flies will continue to be a part of things for me. The main reason is that stretch. Today I didn’t up the weight or the reps, but rather when I got into the bottom position I just let things sink in for 2-3 seconds to really let it stretch and stretch further. I think that’s some good stuff.

The other change? What I finished with. I was thinking to do some alternations, like front raises one week, then side raises the next, then rear the next… but gee, what’s the point? 3 weeks between runs? So instead I did something I’ve been reading about a lot lately and using it in my warm-ups has been proving good to my shoulder: front plate raises. I can’t do a 25# plate for 100 reps, but I did shoot for 50 reps in the 100-rep protocol: as many reps as possible, then rest for as many seconds as you have reps remaining, then continue like this until you total 50 reps. That was pretty solid. Oh, and these front plate raises are all the way above my head, arms end perpendicular to the ground.

All in all, a good session, especially given how damn hungry and depleted I am. 🙂

Oh, and I’m 208 this morning. I’ll take that.

  • Incline Press
    • bar x 5
    • bar x 5
    • 85 x 5
    • 105 x 4
    • 125 x 3
    • 155 x 2
    • 175 x 1
    • 155 x 11 (AMRAP)
    • 155 x 5 (50%)
  • DB Bench Press (4-0-1-0 tempo)
    • 55e x 10
    • 55e x 10
    • 55e x 10
    • 55e x 10
    • 55e x 7
  • Flat DB Flies
    • 20e x 12
    • 20e x 12
    • 20e x 12
  • Press Behind Neck (seated, smith machine)
    • 95 x 10
    • 95 x 6
  • Seated DB Press
    • 40e x 10
    • 40e x 10
    • 40e x 8
    • 40e x 7
    • 40e x 6
  • Front Plate Raises (100-rep protocol)
    • 25 x 50

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