2015-12-01 training log

Today was… as expected.

But tomorrow… well, maybe next week… things are looking better. 🙂

First today. It was what it was. I’m just out of gas. Such is life. But it’s important to get the squat workout in because that affects my workload for the week more than anything. I was also cramped for time, so the extensions, curls, and raises I did as one endless tri-set, no rest at all, just keep rotating. Really, nothing much else to report or record about today other than I did the work as best I could.

But that’s the cool thing. 🙂

So in talking with Nick yesterday, it’s pretty much agreed that I’m coming to the end of the 1.5-year-long Defattening Project… well, at least chapter 1. I’m not where I want to be, but I’m pretty close. What’s going to stop is the constant downward trend. It’s been 16 months of diet, deprevation, and loss, and it’s time to stop. Instead, I’ll start waving in a sort of “2-steps-forward, 3-steps-back” sort of thing. So as a rough description, bulk to gain 10-15 lb. then cut to lose 15-20 lb.. If all goes well, that bulk will be some water/glycogen, then some muscle and fat. But then the cut should merely seem me lose the water/glcogen and the fat. Keep things on a fairly short cycle, because I don’t really start losing muscle (and strength) until the cut drags out. So if the cut is kept at maybe 8-12 weeks (hopefully closer to 8), that ought to work out. Then slowly over the course of 2016 I ought to get my body comp where I want it to be.

Yeah, goals are measured on a yearly basis… days, weeks, months are merely indicators of progress.

I also expect this should allow me to rebuild strength and minimize loss of strength. Sure, I might stall out towards the end of a cut cycle, but I can live with that — it’s not loss. Because my next goal is a strength goal, so it’s time to rebuild things towards that end. Getting my body comp where I want it remains a primary goal, but it’s a little less primary and getting muscle and strength back is a little stronger goal.

So it’s my hope all will go well in this way.

I also have training plans in mind, but I’ll have to write about that later.

Right now the goal is to hit 200 lb., which I ought to hit Sunday. If I don’t, well, then next Sunday. It’s very close. 🙂 Once I hit that, it’s time to change gears. Huzzah!

  • Squat
    • bar x 5
    • bar x 5
    • 115 x 5
    • 145 x 4
    • 170 x 3
    • 215 x 2
    • 245 x 1
    • 200 x 10 (AMRAP)
    • 200 x 6 (50%)
  • Leg Press
    • 0 x 20
    • 135 x 20
    • 185 x 20
    • 225 x 13
    • 135 x 18
  • Leg Extensions (triset with curls and raises)
    • 40 x 15
    • 45 x 15
    • 50 x 15
    • 55 x 15
  • Leg Curls
    • 30 x 15
    • 30 x 15
    • 30 x 12
    • 30 x 9
  • Standing Calf Raises
    • 80 x 10
    • 80 x 10
    • 80 x 10
    • 80 x 10

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