4th cycle

  • Thread starter imported_hotterdog
  • Start date
11th feb 2008, mon, wk 5 day 1 (Repetition of wk 4)

1) barbell squats: 150 ibs
2) incline bench press: 130 ibs
3) pendlay rows: 110 ibs
4) front military press: 95 ibs
5) barbell shrugs: 150 ibs
6) close grip benchpress: 150 ibs
7) deadlifts : 240 ibs x 10
8) standing calf raises: 240 ibs x 10
9) alternate dumbbell curls: 10 kg x 10

all poundages are 10ibs lower than previous
start of wk 4 to adapt to 5 days of rest due
to holidays.

fortunately it was a gd move as i discovered
tat 99% of the gym rats were just trying
to whack their old poundages, resulting
in struggling form & red faces.

why do ppl think they're superman after
a layoff?
laugh.gif
 
13 feb 08, wed lunchtime cardio

threadmill walking back to slow cardio

time: 30 min 30 sec
dist: 2.41 km
speed: 3 mph
cal: 167

1) side lateral raises : 12.5 kg x 10 x 3
2) rear lat machine : 40 ibs x 12 x 3
(raised my poundages)
 
13 feb 08 wed, wk 5 day 2 (extension of wk 4)

1) barbell squats: 160 ibs
2) incline bench press: 140 ibs
3) pendlay rows: 120 ibs
4) front military press: 105 ibs (2nd set only 9)
5) barbell shrugs: 160 ibs
6) close grip benchpress: 160 ibs
7) standing calf raises: 260 ibs x 10
9) alternate dumbbell curls: 12.5 kg x 10

now e weights go back to where i left off.
skip deadlifts for better rest. it's a good
gamble cause i still feel good.
cool.gif


i'm pretty low on whey protein so
i take only 1 scoop instead of 2 this
wk... stupid supplier is taking so long
to restock.
sad.gif
 
<div>
(hotterdog @ Feb. 13 2008,06:55)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">skip deadlifts for better rest. it's a good
gamble cause i still feel good.
cool.gif


i'm pretty low on whey protein so
i take only 1 scoop instead of 2 this
wk... stupid supplier is taking so long
to restock.
sad.gif
</div>
Never skip deads! (unless you have to...
smile.gif
)

If you can't get whey protein, a chicken breast has about the same amount of protein as a scoop of whey. Or a cup of cottage cheese, or a 1/4 pound of beef, or a can of tuna.

There is a lot of real food that can take the place of that protein shake, and much of it is cheaper.
 
hmm, but whey has the fastest absorption rate
for postworkout. anyway, just brought in a tub
to tide me over....
 
15 feb 08 fri, wk 5 day 3 (extension of wk 4)

1) barbell squats: 170 ibs
2) incline bench press: 150 ibs
3) pendlay rows: 130 ibs
4) front military press: 110 ibs (smith)
5) barbell shrugs: 170 ibs
6) close grip benchpress: 170 ibs
7) standing calf raises: 280 ibs x 8
9) alternate dumbbell curls: 15 kg x 8

today's workout was fantastic. not sure
if it was due to adrenaline rush from work
was heavily buried w work &amp; i was dashing
around towards e end of the day.
biggrin.gif
 
20 Feb 2008 wed

I've decided to end this 4th cycle prematurely.
was suppose to go into my 5s this wk but
had a bad bout of food poisoning cum fever
on sun which carried over to mon.
on mon nite, i had to wait 1.5 hrs to see e doc
&amp; my head almost exploded &amp; my spine was in
such pain.

e nightmare continued till today where e diarrhoea
&amp; fever subsided but escalated into sore throat
&amp; cough. in short, i feel breathless even after
climbing an overhead bridge.

had a 1st mini SD from 2 to 10th Feb due to holidays
&amp; now this entire wk (17th feb wk) is plagued by sickness.
i dun want to repeat another wk of 10s (which i alridi
extended once) &amp; am c***k sure i'm in no condition
to move to my 5s.

i'll simply repeat all my poundages from cycle 4, but
perhaps change a couple of exercises.

i'm not happy with the way this ends at all.
sad.gif
 
Woke back up a while ago, freezing. Now I have the hot flashes, temp is 101, so here I sit unable to sleep, sensitive to every old ache, pain, injury and a constant headache, so I feel ya man.
About the protein. Whey is quick on the uptake, but if you ingest protein prior enough to training, you'll be digesting it and make it available anyway.

I had some liquid aminos once. The ingredients sounded really familiar, so I searched a bit and found what they virtually mimicked for $25-30/qt.
rock.gif
Eggwhites.
 
ouch u sick also quadancer? hope u heal fast.
hope u're towards e end of yr cycle or only
starting &amp; not like me dangling in e air.
 
Getting sick is just a wrench thrown into your cycle (most of the time), so best of luck, and get back on your feet and continue your cycle soon!
 
<div>
(colby2152 @ Feb. 20 2008,08:53)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Getting sick is just a wrench thrown into your cycle (most of the time), so best of luck, and get back on your feet and continue your cycle soon!</div>
thanks colby. but e process of being
sick is downright worse than a burnout.
tounge.gif
 
fever came back yesterday nite &amp; ended up
with a block nose which left me sitting up
to sleep like the elephant man
sad.gif

it was indeed wise to call e whole thing off
 
Go for a walk around the block... It will help clear you up and sweat the fever out a bit without overworking your body.
 
I'm still with ya man...went in to check on the crews for a half day yesterday and though the fever broke in the morning, it came back with a vengeance last night. One nostril dry and burning all the way to the throat and the other clogged. Sadly, I have to go in again today, regardless. No way am I thinking of working out. Started antibiotics today; I'm sick of this.
 
<div>
(colby2152 @ Feb. 21 2008,09:42)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Go for a walk around the block... It will help clear you up and sweat the fever out a bit without overworking your body.</div>
alridi did that, but din even sweat.
i'll just let the antibiotics set in
 
<div>
(quadancer @ Feb. 21 2008,09:45)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I'm still with ya man...went in to check on the crews for a half day yesterday and though the fever broke in the morning, it came back with a vengeance last night. One nostril dry and burning all the way to the throat and the other clogged. Sadly, I have to go in again today, regardless. No way am I thinking of working out. Started antibiotics today; I'm sick of this.</div>
guess it's going to be a rotten weekend eh?
let's all heal together &amp; start anew.....
tounge.gif
 
Good time for a plan. I was wayyyyy out on the end of a looooonnnnnng cycle, cutting very slowly using PL lifts and low reps when I could, MS when I had to use the machine.
Coming off this bug I plan to continue to lose some more fat, but I'll just have to assume my strengths will be down a lot. I plan to just take up where I left off with one less set to begin with, to avoid DOMS.
 
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