For all you women weight lifters….
I spotted some weight lifting shoes at my local Costco.
No, no.
They were actual weight lifting shoes. Hard bottoms. I think they were addidas?
They looked decent, too.
None for men though. I am still wearing these:
bought off Amazon.
Let’s band together against our plight, fellow fitblrs!
You know what I’m talking about.
THIS.
Also, this: CURLBRO
Lifting and cutting
Yeah, trying to do a bit of that. Really just cutting carbs from grains and such.
A typical workday consists of egg whites in the morning, coffee.
Morning snack, an apple and a cheese stick.
Pre workout.
Gym.
Post workout protein drink.
Lunch is usually a chicken breast or something similar.
Afternoon snack is another apple and cheese stick. Or a Fage greek yogurt. Or a handful of nuts.
Dinner… usually I will take some grains via pasta or rice, but limited. Meat. Veggies.
Nighttime snack is the hardest… usually fage greek yogurt or beef jerky or something.
Doing this, I have not noticed any marked decrease in energy, and my workouts remain productive (though I suspect the preworkout has to do with some of that). I also remain to have energy throughout the day. That was a badly constructed sentence.
Not really hungry through the day either.
I will say that my gains may have slowed a bit.
Not sure on this.
The only problem with doing this is that i catch myself having an extra cheat day in the week. Don’t know if it’s a subconscious thing or what.
My weight has been holding steady at around 200lbs. Which is great, but not my goal fitness level.
I could speed this whole thing up, but then it would be unhealthy. So slow and steady it is.
Squat, 285 5x3.
Deads, 340, 5x2. Relatively easy; could get more I suspect.
Bench, cycling between 185-205 for reps.
Press, maxed out at 130, 5x3. Need to work on this. PRESS IS SO HARD.
Friday night workout.
Did one set of squats just to keep the legs warm.
225 x 5.
My one rib still hurts. Really starting to think it is indeed cracked or something. Hopefully just sore.
Press, 125 x 5 x 3.
Deadlift, inspired by this guy, so I did a 1RM of 405.
Locked it out, but damn it was slow. Tried for a second rep, Went up halfway. Oh well.
Then some pullups and some other assistance exercises.
Then shot around the basketball for half an hour.
Nothing weird of note at the gym… Friday night, all the people at the clubs. There were still more women then men though.
I needed to test it. I drink coffee regularly anyway. I noticed that when I cycled off, workouts still good, not as intense. I use the itch to let me know it’s time to go get it done, usually about 10 minutes into taking it. I know then I have 20 min. to get to the gym.
Also, about the DOMS… your posterior chain may just be used to the squatting movement. Try leg press for a couple of workouts, and then get back to the squats.
I popped… a rib??!?
That’s what it felt like anyway.
Squats:
280 x5
280 x 4 (DAMNIT)
275 x 4 (ok next week I’ll get that 280x5x3)
Then I did leg press. Just felt like it. Should’ve done some mo’ squats at a dropped weight instead.
5 plates x 5
5 plates x 5
5 plates by 3.
On that last rep, as my thigh came down on my body (my left thigh) I felt something pop against my lower right edge of my rib or intestine or something. Then it popped back when I reset the weight. It didn’t hurt or anything, it just felt weird.
It was probably nothing (famous last words?)
The bench. My bench has become my new arch nemesis. I had to drop the weight because I fell like I bottomed out. New to establish a new baseline.
So my workset was 220 x 5 x 3.
And that’s it for today.
Shit I saw today at the gym:
Mo’ curling at the squat rack. Yay.
For some reason it was dumbell rack section day, there must have been like 20 dudes in that area.
They were all looking in the mirror, too. It was a strange sight.
Yay for bullshit crossfitting in Fitness Connection!
Nothing against cross fit, I think it’s great.
Except when fake bullshitting “crossfitters” ties up the cage and two squat racks because they are “using all three, we’re rotating…”.
Motherfuck you.
So rather than wait, I relegated myself to doing the leg press machine. First time for everything right?
Anyway, 5 plates on each side. Could’ve probably done 6. Squats are so much better…. but this hit my quads a bit more. Then I did that ham/low back extension thingy to hit my glutes and hams.
Was ok, maybe legit.
The “crossfitters” were finally done with their shitty aerobics with the weight stick and squatting the barbell, so at least I was able to my press and cleans.
Press: 130 5x3.
Cleans: 145 5x2.
Then some assistance stuff.
Another good workout, on only 5 hours of sleep. Thanks, Jack3D. Probably would not have been so good if I did squats first… was gonna go heavy again because my legs actually recovered from Friday. Was gonna go for 280.
So…. shit I saw at the gym today.
Babrbell curling in the squat rack. Yay.
Shitty fake crossfitters (3 of them, two middle aged women and one middle aged dude). At least they’re doing something, so… good for them.
Shrugs in the standing calf raise/press machine. What the I dont even…
Today, Friday heavies.
Back squat.
275 x 5 x 3 workset.
I had some fear going into the third set, but forgot about it when I got angry because I used up all my skips on Pandora. Used the anger from hearing the Lowe’s commercial via Pandora the third time that day. Got dat third set.
Bench.
225 x 5 x 2.
Then drop set (because I had to; that 225 was not going up for another 3 reps on the third set) 225 x 2, 185 x 4, 135 x 8.
Deadlift.
330 x 5 x 1. Went up fairly easy. 335 next week wednesday.
Assistance.
Pullups, 8-10 x 3. Just to feel it in the back a bit. Various grips.
Barbell curls, 70 x 8 x 3.
Another good workout. I hardly have bad ones. Usually bad workouts if I didn’t get much sleep the night before.
Shit I saw at the gym today (just observations, I’m not judging):
Benching going halfway down.
Squats… well half squats, looking straight up at the ceiling.
Squats… full or just below parallel, but head cocked to the side to look at the mirror.
Deadlifts, heavy. About a foot in front of the shins. What the I don’t even…
On the hour, i see a dude in a flies machine, pumping out chest flies. He was still there at the end of the hour.
Also, had to move a bench out of the cage again.
To everybody, their own!
Start back on some cardio?
Been wrestling with this. Don’t want to fuck up my squatting; afraid of shitting away leg muscle if I start doing, say, Insanity again. I was thinking maybe Tuesdays and Thursdays, since I lift on a regular 3 day split. Maybe just once a week? I feel like my heart rate gets a good workout just squattin’.
Anyway, Squats, up to 275 5 by 3.
Deads, 330 5 by 2.
Bench, 225 5 by 3.
Press, still at 125 5 by 3.
Cleans, 155 or so, usually just a set or two of 5 after some warmup.
And of course, assistance exercises.
Squats are getting really heavy and forcing me to go heavy only once a week; other two days are really just warmups at 225, reps of 8.
Adjusting my diet as well to see how my workouts get affected. Carb intake fairly low; just enough to get through my workouts. Protein up. Night time snacking relegated to a fistful of almonds or something similar. Greek yogurt with some cut up strawberries and a splash of agave.
Also, Andy Lau might be in Iron Man 3. This is significant if you are chinese. Or a Disney exec.
Also, creatine making me fluffy (just cycling back on after a month).
Also, playing City of Heroes again, since its free now.
