HST with Clustering Log (goal: 148 to 160lbs)

[iwealth]

Friday, 2/3/12 - BW 156.8
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- Back to DB shrugs and took some weight off. I think less weight and better quality reps is the way to go there.

- Back to cable flyes. Much easier on the shoulders for whatever reason. Still doesn't feel great though. Maybe I'm just thoroughly burned out by the end of the workout.
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Workout time: 1:16

Incline BB Bench
125 x 10, 115 x 9

Pullups
BW+15 x 9,7

BB Press
95 x 7, 80 x 9

Deadlift
195 x 5,5,5

Freemotion Cable Chest Flyes (supinated elbows)
45 x 15,13

V-Bar Cable Row
65 x 12,9

DB Shrugs
55 x 15,14

Cable Side Laterals
10 x 10,6

Tricep Pushdown
55 x 15,13,10

[iwealth]

Monday, 2/6/12, Week #4, Workout #9 - BW 156.2
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- Upped my carb intake to over 100 grams 30 minutes pre-workout and immediately post-workout. And I switched from grains to white rice which seems to be a bit easier on my digestive system. So its about 40g of carbs (rice) before, 30g of carbs (Gatorade) during, and another 40g of carbs (rice) after. The workout felt much better than previous workouts. Maybe the diet, maybe placebo.

- Added 5 lbs to squat, kept strict form. Will try another 5 lbs next time. Going to take this slowly.

- In the future, will probably add a 3rd set to main compound exercises if reps fall below 15 total. That happened with shoulder presses today.
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Workout time: 1 hr 6 minutes

FL Bench
135 x 12,8

Pullups
BW+17.5 x 8, BW+10 x 8

BB Press
100 x 5, 80 x 9

BB Back Squat
150 x 5,5,5

Freemotion Cable Chest Flyes (supinated elbows)
45 x 15,9

One-arm DB Row
65 x 9,11

DB Shrugs
55 x 15,14

Cable Side Laterals
10 x 8, 7.5 x 13

BB Bicep Curls
60 x 14,9,8

[iwealth]

Wednesday, 2/8/12, Week #4, Workout #10 - BW 156.2
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- Confused by V-bar rows...only 10 reps @ 70 lbs when I can do one-arm DB row 10 reps @ 65 lbs? Is that normal?

- Great workout overall. Press and deadlifts particularly strong. 100x6 on overhead press, that's a PR for sure.

- Cable lateral machine occupied, so I did DB side laterals. Eliminated a lot of the shoulder discomfort by extended my arms slightly in front of my body rather than straight out to the sides.
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Workout time: 1:10

Incline BB Bench
130 x 8, 115 x 10

Pullups
BW+17.5 x 9, BW+12.5 x 8

BB Press
100 x 6, 80 x 10

Deadlift
205 x 5,5,5

Freemotion Cable Chest Flyes (supinated elbows)
50 x 13, 45 x 9

V-Bar Cable Row
70 x 10,7

DB Shrugs
60 x 15,14

DB Side Laterals
12.5 x 15,15

Tricep Pushdown
60 x 10, 57.5 x 11, 55 x 10

[grunt11]

Are you dipping the side of your body when you do the DB Rows? If so then you’re probably get a lot of assistance from swinging your whole body up. Next time you do DB Rows start with that side of your body angled up and only allow your arm and lats to stretch down, then pull up using only your arm and lats w/o swinging your whole body.

If that’s now what’s happening then I’m at a loss.

[iwealth]

Thanks grunt. I do tend to keep pretty strict form with DB rows, usually with a flat back versus angled up. Doing those on Friday, so I'll try it angled.

Any idea what sort of weight ratio would be more appropriate for v-bar cable : DB row? If I have a massive imbalance there, then I'll just drop the DB rows and focus solely on the v-bar cable.

[iwealth]

Friday, 2/10/12, Week #4, Workout #11 - BW 158.8
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- Weight is up quite a bit, but I think I've overdone the eating. Felt weak and queasy the past 2 days.
- Almost passed on this workout altogether, but just took it easy instead.
- Also going to scrap DB rows from my workout altogether for awhile. Going to stick with V-bar cable rows, very hard to cheat there.
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Workout time: 45 minutes

FL Bench
140 x 10,8

Pullups
BW+17.5 x 9, BW+15 x 8

BB Press
100 x 6, 80 x 9

BB Back Squat
skipped

Freemotion Cable Chest Flyes (supinated elbows)
50 x 10,8

V-Bar Cable Row
70 x 10,7, 60 x 12

DB Shrugs
50 x 9,8,8

Cable Side Laterals
skipped

BB Bicep Curls
60 x 12,10,8

[iwealth]

Monday, 2/13/12, Week #5, Workout #12 - BW 155.6
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- Dropped 3 pounds over the weekend. Saturday was pretty normal eating. Ate some pasta and bread at dinner, and my stomach reacted pretty badly. This happens from time to time, so I'm probably going to make an effort to avoid it. I'll stick with rice and oats instead. On Sunday I cut down on carbs just a bit. Low-moderate carbing is a recipe for rapid weight loss with me.

- Today's workout was very strong. Deadlift was great. If anything it got stronger by the 3rd set. I think I was cheating on the cable flyes...too much shoulder and arm involvement. So I took some weight off and focused solely on contracting my chest to bring the cables together. The pump tells me it worked.

- My left elbow flared up during tricep pushdowns. This is a recurring nagging injury. Probably tendonitis or something. I dropped the weight until the pain was gone and lowered the rest times to make sure I still worked hard.

- I also backed off a bit on the rest-pausing I was doing toward the end of sets. Kept it for pullups, nothing else. It'll result in a few less reps here and there.

- Also added a 3rd set to a few exercises. Press because I only got 3 reps in the first set, flyes because I wanted to test the lighter weight, v-bar row because I have a huge weakness there.
--------------------
Workout time: 1:09

Incline BB Bench
135 x 7, 115 x 9

Pullups
BW+20 x 9, BW+10 x 8

BB Press
105 x 3, 95 x 5, 80 x 10

Deadlift
210 x 5,5,5

Freemotion Cable Chest Flyes (supinated elbows)
35 x 12,6, 25 x 7

V-Bar Cable Row
75 x 8, 65 x 10,11

DB Shrugs
50 x 12,10

DB Side Laterals
12.5 x 15,15

Tricep Pushdown
42.5 x 15,12,10