Waisting away: Will PL strength + BB looks = more tail for G5.0???

[Guinness5.0]

Week 2 -- WEDNESDAY
Upper Body 'A' Workout

Inc DB Press warmups, 90'sx8, 100'sx8, 100x4
-I really ran out of gas on the last set. Shoulda stuck with 90's throughout.

BB Rows worked up to 245x5
-Tougher than I'd have thought. I was going to do 1-arm DB rows but the DB area was heavily congested with douchebags. The New Year's crowd is in full force, but at least there's some good scenery to counterbalnce the crooked-hat curl monkeys

CGBP worked up to 265x5
-Felt pretty good. The last one was tough. My workload has been low of late, so I think the inc DB's kicked my ass more than they would have normally. Also, I haven't focused on any pressing other than overhead work for a while now, so these should omprove weekly.

BB Curls 80x8, 90x8x2
-My arms measured under 17" this week, which is not acceptable at a bodyweight of 250+. So I 'd up the place for a few minutes with some curls.

Then I stretched and got the fuck out. I'm wondering if this low-carb business is partly responsible for this rather lackluster performance (only one meal with any noteworthy amount of carbs in the last two days). I've been really sleepy lately, too. If the spare tire begins to deflate, I'll call it a win though, as I seem to regain my strength fairly quickly when I make it a priority

 

[Kabeetz]

BB Rows worked up to 245x5
-Tougher than I'd have thought. I was going to do 1-arm DB rows but the DB area was heavily congested with douchebags. The New Year's crowd is in full force, but at least there's some good scenery to counterbalnce the crooked-hat curl monkeys

HAHA. What loophole in the gravity laws have they found that allows that maintained crooked hat state??

Hope you figure out a way to get the necessary fuel for your workouts.. lo-carbing can be discouraging at times.

 

[Guinness5.0]

Week 3 -- MONDAY
Squat/DL workout 'A'

I have not been sleeping well, and missed my two 'B' workouts again last week. It's mostly my own fault - had a long weekend and stayed up late playing poker online . Time for a new addiction to recover from I guess . Also, didn't eat well - ate too little even for cutting.

Anywho, kinda groggy today. Still pretty happy with the workout - it was brutal.

Oly Squat warmups, 345 for 8 triples
-Tougher than I'd have liked. I even cheated abit on the rest intervals - I'd say I waited over three minutes b/t sets on some. Still, I'll sacrifice the rest over the poundage every time. The goal is 365 next week (85% intensity), which is probably doable if I recover well (sleep and eat enough).

RDL warmups, 225, 275, 315, and 365 for 5
-I really like these. I'm probably good for 405-ish even after squats, which I'll likely try next week.

Then I stretched and got out. Kinda funny - I have the day off today and went to the gym around peak hours. I had to drive around a few tmes to find a parking place. This place is huge and there are only two power racks and no squat racks, but both racks were open when I got there

 

[mekannik]

Week 1 -- WEDNESDAY

I'm not sure I've got my template finalized, but I aim to have two lower body (or perhaps more accurately two dead/squat days) and two upper body days. I may switch my third movement from today's workout. Anywho...

Oly Squat warmups, 275x3x8
-That's 8 triples, not 3 sets of 8 reps. I am doing it this way with fairly short rest intervals so that I can go somewhat heavy and still get some work in. This was light. I was going to use 315 but my back was a little tender.

RDL 225x8x3
-Pretty easy

OH Squat wirked up to 135x5x2
-I knew I'd come in and do squats and RDLs, but I didn't know what my third movement would be. Since these always make my back feel godd, I threw 'em in. If I get heavy on these it may affect my upper body work, so I will probably put something else here. Not sure what though - I'm trying to stay in the somewhat high-rep range, so that eliminates cleans or front squats. Suggestions welcome.

That's it. I will do some ab work in the future but I woke up later than intended and was a little bit rushed.

Food log:
Pre-workout: two cups of coffee
-I know, I know - I need real food. Like I said, I was rushed.

Post-workout: shake w/ ~2/3 c oats, 60g whey, and 1 1/2 cups 2% milk

Meal 2: Taco meat w/ brown rice (1/2 pound of 90% lean beef, lotsa spices, onion and garlic, tomato sauce mixed w/ 1/2 c brown rice)

Meal 3: same as 2

Snack: couple handfuls of peanuts and a small glass of milk.

Meal 4: Omelet consisting of 8 whites and two whole eggs, half an avacado, little bit of cheese.

I'm gonna have carb-ups and low-carb days. I'll carb-up on lower body days, have pre- and post-workout carbs on upper days, and go low-carb for the remainder of my meals. If that yields decent results I'll stick with it. If it's slow going I'll be careful about amounts/calories. I really don't want to do any cardio at all. I'd rather be fat, actually, than do cardio.

I am currently in the second week of a modified keto diet (Velocity Diet from over on t-mag). The first week was hellish - but my strength rebounded after the weekend to about where I was at pre-diet. One good thing about this one is the amount and quality of the fats you take in. IMO this alone is helping my joints and allowing me to focus on soft tissue work and stretching (two things I vowed to make daily tasks from here on out).

Give your body (and mind) some time to adjust to the low card way of life (for the short term)...

 

[Guinness5.0]

Give your body (and mind) some time to adjust to the low card way of life (for the short term)...

Thanks for the encouragement. I still kinda feel like shit though....

Week 3 -- WEDNESDAY
Upper body 'A'
I ate too much before working out. I actually went to the bathroom to puke at one point (between the rows and cgbp), but nothing happened. Not sure how much it affected my lifts, but I'm sure didn't help

Inc. DB Press warmups, 95's fro 3 sets of 8
-Was hoping for 100's but it was not gonna happen. Very last rep was an all-out grinder.

1-arm DB Rows 110's for 2 sets of 8
-Trying to save my low back. Moderately difficult.

CGBP pyramidded to 285x2 (wanted 5, LOL)
-Grinding out the Inc DB's surely didn't help here. This is disappointing as this is one of my favorite lifts and I had expected to get this weight withoout much drama today. Oh well. Next time....

 

[enigma4dub]

this may seem pretty obvious. but why didnt you close grip first? the inclines are there as more of an accessory right?

 

[Guinness5.0]

this may seem pretty obvious. but why didnt you close grip first? the inclines are there as more of an accessory right?

I'm using the inc db's first since this is a 'vanity' run and my chest's lagging. Otherwise cgbp would def. take priority.

 

[HaZaRDouZ]

what is WSB you speak of?

 

[Kabeetz]

what is WSB you speak of?

Westside Barbell, links in the training vault.

 

[Guinness5.0]

Week 3 -- SATURDAY
Speed day

Kinda improvised this one. I haven't been going to the gym as frequently as I'd have liked for this training cycle.

Power clean/push press warmups, 5 singles w/ 225
-Felt a bit sluggish. I think fatigue was setting in.

Deads worked up to a triple w/ 405
-Shouldn't have done these, but I couldn't resist. This was harder than it should have been.

Then I did a few sets of curls and bodyweight dips.

I was back 'home' in the Chi burbs for the Bears game (didn't go to the game but I wanted to watch it w/ my family). I visited my parents' gym and saw something that I thought I would share. The free weight area is small here (though it's a big gym w/ a couple Olympic pools, b-ball courts, etc ) with only one squat rack. I used the bar on the rack for my pulling since there was an open area next to the rack. So this guy comes over to do curls and there's no bar. He grabs one of the preloaded barbells from the other side and brings it all the way over to the squat rack and curls in there despite the fact that he still had to put the bar down on the ground . There was no one around so he wasn't in the way, but I found it to be funny that he would go out of his way to curl in the squat rack.