_tim's Log

End of a bad week.

Week 5, Day 13

Pull

Chins:

6 x 6 @ BW - These were slated to be SA Chins, but I'm not ready for 'em.  I forgot my belt, so I figured I'd do 6's until I clustered 2 sets.  Those were sets 5 and six, which were both clustered 4-1-1.

Deads: [WU: 135 x 10; 185 x 8; 225 x 4]

4 x 6 @ 255 - Straps for work sets.

BB Rev Grip Row:

1 x 12 @ 145; 1 x 4 @ 145 - Yeah, ended kinda the way the week has gone: fugly.

We'll see how it goes next week.
 
Well, it didn't go the following week.

Lads, it has been a horrid, horrid couple weeks for me. I'm wrapping up one contract for one firm who won't let me go, am working full-time on another that is my new job and is very demanding, plus have my own company and a client there who I developed some software for who wants some enhancements.

The money is great, but the stress and hours are killing me. I have two laptops going in concert 7 days a week, for at least 14 hours per day. The posting is serving as my break today.

My diet has been atrocious, my activity level constrained to the movement of my fingers as I type.

From the results of the last week I was in the gym, it was clear to me that I needed to take a step back - but in no way did I think I'd get slammed like I did and not work out at all for two weeks. So - I hate to say it, but triples are done for now. I'm moving to more of a hybrid volume/strength program that will have some form, but will change from day to day, week to week. I'm going to look to beat the snot out of myself for a few weeks and then reassess. I know as we get into November, my travel schedule will begin anew and I'll have to figure out how to keep my progress going on the road.

We'll see how Monday goes.
 
Darn tim, at some point you have to step back and say is it all worth it! Yeah the money is great, but at what price to your health. Not preaching at you or anything. All the best!
 
I completely agree, Bax. This is far from healthy, and hopefully I'm nearing the end of the insanity.

I'm going to force myself to get to the gym on Monday - and will be doing 8x8's with progressive load for most lifts, 5x5's or 2x40's for others. I'll Tabata when I am able - time to stop getting fat.

...And at some point I'll change the whole damn thing when I good and feel like it.
 
New Cycle: 8/5/40. We'll see how it goes.

Day 1 (short): Pull

Deads:

135 x 8;
185 x 8;
205 x 8;
225 x 8;
245 x 8;
265 x 8;
285 x 8;
305 x 4

The first 5 sets were done with a strict hook grip without straps. The last three sets were insanely brutal, and that's what I was looking for.

Chins:

3 x 5 @ BW

I didn't have a belt I could use to progress the load, but I ran out of time regardless. The focus was on good, full extension and a good rep cadence.

Just as a rough layout, the focus will be on having an 8x8 and a 5x5 every non-Oly workout - and, time permitting, a 2x40 to decimate the whole of me.

I know this isn't the layout of an 8-week cycle, and I may end up annihilating my CNS quickly. Trust me, I get that. This is nothing more than a stop gap cycle that I hope to use to shock the heck out of my fibers. I'm going to work a fair amount on Oly lifting; if I work out 5 days in the week, I'll do this 8/5/40 stuff twice and Oly lifting at least on two other occasions. I'll leave that last day as a wildcard and work on whatever makes sense.

Experiment #? Here we go.
 
Honestly, mentally I am shot, Colby. I've always used lifting as a means of stress relief, among other things. So combining constant chaos for between 14 and 18 hours per day, adding to that a lack of sleep, and any benefit I would have gotten from SD evaporated.
 
<div>
(_tim @ Oct. 23 2008,8:15)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Honestly, mentally I am shot, Colby.  I've always used lifting as a means of stress relief, among other things.  So combining constant chaos for between 14 and 18 hours per day, adding to that a lack of sleep, and any benefit I would have gotten from SD evaporated.</div>
Be very careful with all that constant chaos.

I know whereof I speak: I practiced law for many years, and even worked with actuaries for a time. Eventually I concluded that trading my stomach lining for a lot of money wasn't a good idea.
 
Let's try this lifting thing again.

Push (from yesterday)

Squats:

135 x 8;
155 x 8;
175 x 8;
195 x 8;
215 x 8;
225 x 4 (form sucked)

Bench: [WU: 135 x 10; 155 x 8]

165 x 5;
175 x 5;
185 x 5;
195 x 3 + 1 (awful);
205 x 3 (wth spotter - worse; last rep was a miss pure and simple)

Seated Shoulder Press:

40 x 20 + 5 (goal was 40 reps)

Edit: forgot to add that I did Tabata work:

Eliptical; 4:00, :20 intervals

Contract 1 of 3 ended Wednesday - laptop turned in and everything. Stress level is down at least 60%. Now then - maybe I can make a cycle of this yet.
 
Pull (8-5-40)

BB Rev Grip Row:

115 x 8; 125 x 8; 135 x 8; 145 x 8;
155 x 8; 165 x 8; 170 x 5 (form)

Deads: [WU: 135 x 10; 185 x 8]

225 x 5; 235 x 5; 245 x 5; 255 x 5; 265 x 5

No straps.

Machine Pulldowns:

40 x 40 (way too light)

80 x 10 (grip died)
 
Push (8-5-40)

Standing Press:

95 x 8; 105 x 8; 110 x 6 + 1; 95 x 4  (crash)

Seated Dumbbell Press:

25 x 8; 30 x 8; 35 x 8; 40 x 8; 45 x 4 (and crash again - though I was only shooting for 4 sets; figured the 5th set was a fun bonus)

Squats: [WU: 135 x 8; 185 x 6]

205 x 5; 225 x 5; 245 x 5; 265 x 5; 225 x 5  (form sorta became compromised at 265 rep 5, so I dropped to maintain clean form)

Hammer Strength Bench:

50 x 40 (Second half of the set was clustered a bit)

No time for Tabata today - will make up tomorrow if the DOMS aren't too bad.
 
<div>
(TunnelRat @ Oct. 27 2008,7:38)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(_tim @ Oct. 23 2008,8:15)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Honestly, mentally I am shot, Colby.  I've always used lifting as a means of stress relief, among other things.  So combining constant chaos for between 14 and 18 hours per day, adding to that a lack of sleep, and any benefit I would have gotten from SD evaporated.</div>
Be very careful with all that constant chaos.

I know whereof I speak: I practiced law for many years, and even worked with actuaries for a time. Eventually I concluded that trading my stomach lining for a lot of money wasn't a good idea.</div>
Problem is that you dealt with the wrong actuaries.
 
<div>
(colby2152 @ Nov. 13 2008,11:48)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(TunnelRat @ Oct. 27 2008,7:38)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">
Be very careful with all that constant chaos.

I know whereof I speak: I practiced law for many years, and even worked with actuaries for a time. Eventually I concluded that trading my stomach lining for a lot of money wasn't a good idea.</div>
Problem is that you dealt with the wrong actuaries.</div>
Mercer-Meidinger, and the Wyatt Company...
sad.gif
 
From 11/25...  A workout is a workout these days.

Bench:

135 x 8; 145 x 8; 155 x 8; 165 x 8; 175 x 8 (6 + 2)

Squats: [WU: 135 x 10; 185 x 8]

225 x 5; 245 x 5; 255 x 5

Hamm. Strength Shldr Press:

50 x 20, x 8

Tabata 1:00 (20/20), static 5:00 - eliptical

I'm finally over being sick, and am back in town for a little while anyway. I'm still adjusting to this travelling lifestyle I must say; but I think I may have a solution for those times that I do travel. Time will tell.

Happy Thanksgiving!
 
Trying to get back...

My busy time seemingly has not ended, and my body is paying for it. I'm starting to feel all the old pains I very specifically use strength training to avoid. Add to that a decent amount of fat, and you have me, present state. I'm going to plan out a new cycle - not sure what yet, but I have to get something on paper so I have some visual motivation.

The last time I had to travel I did a little bit of training (not worth logging) - but the good news there is that I have a plan for those times of travel. Now - if I could just get my butt back in the gym consistently, we'd be in business.

Today:

6 min ellipse

Bench:

135 x 10; 155 x 8; 175 x 6, 4; 135 x 4 (slow) + 1

Chins:

BW x 5, 5, 3

8 min ellipse
 
What the hell have I done?

Lee Hayward is the devil........  God bless him 10,000 times over.  This first workout obliterated me.

Squats: [WU: 135 x 10; 185 x 8]

5 x 5 @ 205 - My how 3+ months of can kill one's form.

Sumo Deads: [WU: 135 x 10; 185 x 8]

5 x 5 @ 225 - Yep - form re-learn in process....

Superset:

Standing Calf Raise: 2 x 10 @ 200; 1 x 10 @ 180; 2 x 10 @ 160
Leg Raise: 4 x 10

-->The last 2 sets were NOT supersetted.  I wanted to kill off the calf sets and was running out of time.

I did in fact run out of time; I missed 1 set of Leg Raises, and all 3 sets of Incline Situps.

WOW - what a start.  HERE WE GO.
 
Day 2

Incline Bench: [WU: 90 x 10; 105 x 8; 135 x 6]

5 x 5 @ 145 - I haven't done inclines in quite a while, and it showed.


Seated DB Shoulder Press: [WU: 25 x 10]

5 x 8 @ 35 - Haven't done those in quite a long time.


Superset:
Cable Curl: 1 x 10 @ 75; 4 x 10 @ 80 - I haven't done arm ISO's in the last couple cycles...

Tricep Extension (Straight bar): 5 x 10 @ 100 - um, OUCH.


Bent DB Lateral Raise: 3 x 10 @ 15 - WEAK DELTS/RHOMBOIDS!

Rest day tomorrow.  I think this was the first time in about 4 months that I actually did back to back workouts.  Hopefully I can keep this going - I love the cycle thus far.
 
Days 3 and 4

1/2/2009 - Gym was closed on 1/1.

Leg Press: [WU:90 x 12] - I still had some leftover DOMS from Monday's Squat/Deadlift efforts, but after the first set they completely went away. Feel great today; it's unreal how increased bloodflow can wipe away muscle soreness.

1 x 15 @ 180; 3 x 15 @ 270 - I haven't done these in years.

Leg Curl:  4 x 15 @ 50 - These either.

Wide Grip Pulldown:  4 x 15 @ 110 - Last set clustered 7,5,3.

&quot;Pulldown Abs&quot;: 2 x 15 @ 70 - Never did these before and will never do them again.  Horrid exercise.

Ran out of time - made everything up today.


1/3/2008

Incline DB Bench: [WU: 35 x 10]

4 x 10 @ 50 - Last set clustered 6-4; my tri's are WEAK.

DB Side Lateral Raise: 4 x 10 @ 20 - Lol said a while back that he did these as though each freeweight were a jug and you are dumping them out at the top of the rep.  That's how I did 'em, and why I kept the starting weight LOW.  This is another exercise I haven't done probably in over 2 years.

Seated DB Curl: 4 x 12 @ 30 - Last set clustered 6-4.  I don't even want to start thinking about my bicep strength; too depressing.

Tricep Extensions - Rope: 4 x 12 @ 50 - 3rd set was cleustered 11-1; the 4th 10-2.  I do these to the point where I exclusively feel tension in my outermost tricep strands, and I never hold the knot.  Another one from past history.

Upright Row: 3 x 15 @ 65 - Oh my - these kicked my butt rather handily.  The last set was clustered 8-5-1-1.

Then, some make-up work:

Back Hyperextensions: 4 x 10 @ 25 - Wow.  These were tough reps.  This was a makeup from yesterday.

Superset:

Machine Crunch: 2 x 15 - These will be subbed for the Pulldown Ab reps.  I missed doing these yesterday.  
1 x 15 Reg. Crunch; 1 x 15 Left oblique Crunch; 1 x 15 Right oblique Crunch - These will be subbed for regular situps.  These sets were missed Monday.

All in all - a great 1st week.  I have two more just like this but with increasing loads, then the cycle shifts to new exercises with more interesting rep/set combos.  Great program thus far.
 
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