2018-01-01 training log

That was different.

Starting mesocycle 2. This mesocycle is about mTOR activation — basically, do like Arnold and chase the pump. It’s a different growth pathway. So weight drops, reps increase, interset rest drops, some intensity techniques are added (supersets), exercises favor more isolation but at least try to change them from last cycle. And since it’s a new cycle, everything goes back to 2-4 sets and “light” weight, stopping reps 3/fail. Of course, workload/volume and weight WILL increase over the coming weeks.

For sure I’m going to have to adjust weights. My estimations weren’t too far off, but because the pace of the session doesn’t allow for much interset recovery, you just don’t need that much weight. The ego of course hates it 🙂 But really, there’s just not much needed.

I did like the quicker pace of the session. I’m working to stick to 1 minute interset rest, and truly that. Often other things affect true interset rest time, like I might take a moment when finishing to catch my breath, change weights, record the set in RepCount, THEN start the timer. Or when switching exercises, the time needed to set up the new one and tear down from the prior one. I’m trying to minimize that. As soon as the set is done, timer starts. If I have to set up or tear down, do it as I can, which might mean it trails into the rest periods a few sets before and a few sets after. Whatever it takes to really keep interset rest to 1 minute. The first week of the last mesocycle, sessions were 1-1.5 hours; last week, 2-2.5 hours! Today? 40 minutes (all times not including warm up). I like! Of course that time will increase over the weeks, but I still am happier to get the work in like that.

But then yeah, it was a rough session. Again, it’s hard to stop 3/fail, especially since the sensation here is different. Still, I was pretty floored at the pump I got. I expect some soreness tomorrow, which would be good.

Most things are just what they were, work wise. The one novel bit was the dumbbell skullcrushers. Never done those before, but I’m liking it. My elbows are complaining a bit, and these really helped because I could allow my hands to twist as needed to keep torque/pressure managable. I’m not sure if explicity twisting has any bearing here (may be good, may be bad). It’s not even that I’m doing that (e.g. like a supinating DB curl); it’s more just striving to keep palms up but allowing my hands to twist a bit if that helps manage the pressure. We’ll see how it pans out, but so far I’m thinking positively about it.

On the weight-loss front…

Weighed in this morning at 245 – down 7 lb since I started about 5 weeks ago. I held fairly steady the past 2 weeks I was on vacation, because I did allow myself some enjoyment during the holidays. But still, 7 lb in 5 weeks is acceptable. Things looking better in the mirror too.

I’m going to make 2 adjustments to help this. I’m staying on Cut 1 of the RP Diet template, but switching from “medium” to “light”. That alone drops my caloric intake on gym days by about 250 cals, which is will add up. I’m also adding about 20-ish minutes of elliptical work at the end of my gym sessions, which in theory ought to be burning me another 100-200-ish cals. Those should allow me to stretch out being on Cut 1 a bit longer and should still make an impact on the weight loss.

Anyways, looking forward to seeing how the rest of this first week goes!

RP Physique, Mesocycle 2, week 1

  • Low Incline DB Press
    • 20e x 10
    • 40e x 10
    • 60e x 18
    • 60e x 12
    • 60e x 8
    • 60e x 8
  • Dumbbell Skullcrusher (superset)
    • 30e x 10
    • 20e x 11
    • 20e x 11
  • Flat Dumbbell Bench Press (superset)
    • 40e x 10
    • 40e x 8
    • 40e x 8
  • Close Grip Bench Press
    • 125 x 10
    • 125 x 7
  • Cable Row
    • 110 x 20
    • 110 x 15
    • 110 x 12
  • Parallel Pulldown
    • 105 x 12
    • 105 x 9
    • 105 x 8
  • Cable Upright Row
    • 60 x 18
    • 60 x 13
    • 60 x 11
  • Slant Board Sit-up
    • bw x 13
    • bw x 9