Today's workout sucked, but oh well.
I did 3 sets, 6 reps, 105lbs. Intensity today was that of a new born. I felt slow, sluggish, worn out. I got MAYBE 3.5 hours of sleep last night between the stupid kids next door, and my male yorkie trying to eat them through the fence. I was borderline going to the parents and asking them to politely stop beating on our fence right next to our window. Yes, we do sleep during the day since we both work nights, but they were just being crazy with the hammer on the fence, and their parents are always understanding.
PWO Cardio: 15 Minutes really slow on the bike. That was about all I could muster up. I got a great sweat going, everything felt labored. Was not a good work out, but I'll get some sleep, and have a wonderful squat day tomorrow. Hoorah!
On a side note, I am feeling quite a bit better now after a long hot shower. I just need some sleep and all will be well. I'm hoping it isn't my carb deficit that's causing me to burn out. I may have to up my refeeds if that's the case, which will slow the weight loss but may be mandatory so that I can at least feel like doing something. Anyone have any suggestions? Is it safe to assume, for the time being, that's it's lack of sleep? I guess we'll find out tomorrow.
I dunno man. There just seems to be so many factors in one's life that could be causing the sluggishness. I wouldn't doubt your low carb intake is one of if not the primary reason, but I mean sometimes I am just feeling depressed about something in particular (maybe not related to training/diet at all) and it greatly contributes to my sluggish nature.
Anyway, killer complexes! Maybe I'll finish off a lifting session one of these days with some complexes. Never done them before though so I don't really know what lifts to do or how much to use hah.
Man, I was sitting on the bike, zoning out it was so bad. I feel great now though, so I don't know. I haven't eaten any carbs, I had a mini breakfast today (I know, not good) but all in all...I'm thinking lack of sleep. I'm gonna hit the treadmill for the HIIT in a few minutes, see how things turn out. I'll at least walk for 30 minutes but I'd like to do 10 seconds run 50 seconds walk for at least 10 sets,
Originally Posted by fixationdarknes
Oh heck yes! Went back to the gym for some cardio/stretching and boy I'm glad I did. It completely cleared the air and made me feel so much better.
HIIT 45 second walk 3.0/15 Second Spring 6.0 on 2.0 incline...10 cycles.
10 minutes sustained at 3.0 MPH at 6.0 Incline.
Dragon Flags 6x3, very slow on the way down, exploded back up. By mid way 2nd set my "abs" were burning, after 2nd set I sat up on the bench, cramp!!!!! I squeezed out the last set with a constant burning/cramping, love that.
I was pumped the entire time. I didn't have any problems running, felt really really good.
225xoh ****! I was completely not focused. I did 2 reps and everything just went forward. I was rushing and not paying attention to anything going on, really really sucked. I bailed out from under it, no problem, haha. Lessons learned, don't squat, even if it's 225, unless you're focused.
225x5x5 -After reassesing my situation, I felt confident in getting back under it, no problemo. Last few reps burned and felt really good throughout, good stuff.
315x1 - Went down, slowly came back up smoothly. It's nice to be able to hit a 300lb squat everytime now.
One Leg DL
60x10x3 Right Leg
60x10x3 Left Leg
I've found my balance is worse with my right leg than my left leg, how odd.
170x4x2 for ****s and giggles
-LAT PULL DOWNS-
110x10x4(+1set) I did these in the wide grip lat pull down hammer strength machine today. Definitely not the same as cable pulls. I ended up hitting another set just to get close to the same burn.
-NARROW REVERSED LAT PULLS-
PWO CARDIO- 10 minutes treadmill speed 3.0 incline 3.0
lookin good man! Keep at it. I cant wait to start my HIIT, this week has been crazy.
No doubt man, 3pps squats is a milestone!!
Originally Posted by Mark!
Was that an off day workout? Damn I used just the bar and 5 pound bumper plates for height and felt exhausted. Not exhausted muscularly but metabolically. That complex is pure hell, but I like it a lot. Usually I do the 6-1 rep method and try to finish under 12 minutes with variable rest periods. I find that it really taxes my lower back too with the good mornings near the end.
Originally Posted by Mark!
Thanks man, I don't enjoy HIIT that much, haha but I definitely don't mind the results so it's completely worth it. Hope your week calms down. This week at work has been crazy, we've been so busy with everything, ready for it to be over with. 2 more hours!
Originally Posted by nfraher
Thanks Coke! It really feels good knowing I've progressed strength wise.
Originally Posted by CoCoa
Technically...yes haha it was an off day workout. This complex is the one I've been doing here and there but I'm thinking about keeping it for a while and doing it on off days. It wouldn't have been half as bad if I just hadn't of felt so crappy that day during the first work out. The 6-1 method, you talking about 6,5,4,3,2,1 reps? I love doing that for time. I guess that's what I like about complexes, you can change them up and still get a good workout in regardless of reps or movements. Thanks for stopping by bro.
Originally Posted by chevelle2291
Dang dude 3pps looking nice. Workout overall is looking good.
The more I see you doing complexes or talking about them the more I want to start doing some! =)
I don't like doing traditional cardio. Was talking with Brian Dobson, owner of Metroflex Arlington, he said he never did cardio when he was competing, he did high rep high intensity work, so I figured if I don't like the treadmill, and I don't go to the park all that often, why not? It's been working for me. I like it a lot because even when doing them, you can hit different bodyparts. On the treadmill it's pretty much legs and not much else, so if I can hit some complexes, get my heart rate just as high, and work other parts of my body, just makes sense to go with that. I think you'd like them, it's about movement, not weight, you'll find that out real quick if you try to go heavy at first. Give them a shot buddy, they're fun.
Originally Posted by fixationdarknes
Yeah I know what you mean. After my experience of seemingly-overtrained legs I will never simply do ONLY sprinting as my conditioning workout. Which lifts, rep/scheme, etc. would you recommend I start with? And if I'm lifting heavy weights M-W-F when would/could I do complexes? If I'm doing them on an off day I'd most likely have to rely on bodyweight exercises if that's acceptable. Or could I do them at the end of a workout, or would I have to replace a whole lifting workout with it?
very nice complexes and squats bro, keep hacking at it. working out at metroflex must be interesting to say the least
I rested Monday, didn't do too awful much.
AM Weight: 325
Tuesday Night at Metroflex
230x6x2 Pause at bottom
255x3x6 1 minute rest between sets
150x6x1-Had to lower weight to get last set in, pissed me off.
250x0xI don't know how many times. Josh blamed it on my arms and hands being so sweaty, I blamed it on my ability to be a pussy. My forearms were bleeding, not just scratched, bloody, yeah, but damnit I wanted it. I guess eventually we'll get it huh?
My wife has given me the go ahead, for sometime in the future to put an atlas stone platform in the garage, and to buy a few atlas stone molds to make a couple for home practice. My wife kicks ass! I need some tacky, was told it would make my grip problems non-existent.
-ONE LEGGED DEADLIFT-
50x4x3 each leg
Overall, squats and deadlift felt amazing. Going up in stone size proved ineffective, I got 4 sets done but it hurt like hell, I had to stop at times and later in the sets it took me a few times to lap it. I'm really not happy with my performance on stones tonight, but at least it gives me the chance to kick some ass next week on them. I guess I'm sort of split emotional here. I'm stoked about the weight loss, but bummed about atlas stones.
I love that you take those stones so seriously man! (I don't mean that to sound sarcastic, I'm being serious) It's great to see someone so motivated in weight loss, strength, technique/skill, and badassery all at the same time.
You'll get that stone man! You certainly work hard enough :)
Squats, deads, stones and one legged deads. That's old skool training right there. The best kind.
I appreciate it man. Sometimes I worry I don't work quite hard enough with things. I didn't want to hit a wall at all on this cycle, I know there will be walls, but just didn't expect one with this. I really wanted things to just fly smoothly, haha. I guess I take them so seriously because it's something I'm doing, and I want to do it really well. I think I may want to compete someday, so I want to be really good at it early with the lower weights so that when I get to the heavier stones, form and function isn't really an issue.
Originally Posted by fixationdarknes
Oh yeah man, I love this stuff. It's every day in the gym that something gets accomplished. I feel progress all the time. Heck before I started 275x5x2? Are you serious? I had a hard enough time with 275x2 before. That in itself is huge progress to me. I love it.
Originally Posted by The Gasman UK
Refeed starts today, exciting stuff. Forgot to mention, I went to the guys over at House of Pain Monday evening and I have to say those guys rock! I bought another pair of inzer z wrist wraps. If you guys get a chance to deal with them, definitely take it. All around great guys out here. Luckily they're just right down the road from me.
Nice work man!!! That's an awesome BB complex that you did. I've done a similar one, and I like to do it like this:
choose a weight that you will stick with the entire time, and do the entire complex 6 reps every lift, no rest from lift to lift.....then rest 1 minute after the complex is complete....repeat the complex doing 5 reps every lift....rest 1 minute....repeat complex doing 4 reps....rest 1 minute.....3 reps....rest 1 minute....2 reps....rest...1 rep...
Sticking to the rest times really kicks your a**!! I love complexes!
Ya buddy...squats, deads, and stones! That's a MAN SIZED workout right there.
Hell yeah man, I've done a complex like that one time and really really enjoyed it. I've been thinking about maybe doing the reps like that, but upping the weight each set. Maybe add 5 lbs each set during my rest. I may play around with that this week, instead of generally going down in weight.
Originally Posted by brihead301
Thanks OR, it took everything out of me to get through it but we managed. Had one dropset on stones that was forced, but it went well. Thanks for checking in.
Originally Posted by Off Road
Mick, I absolutely love stones. It's an awesome workout and feels great, plus it's a whole lotta fun.
Originally Posted by Mick Manley
I didn't get quite as much rest as I would have liked to get Wednesday or Thursday, but I got enough. I did get quite a bit of food on my refeed. Good stuff.
N: I made it through all my reps without having any issues at all. No stopping to rerack or not being able to lock it out. Felt great.
-Wide Grip BP-
N: No reracks, everything went smoothly.
-CLOSE GRIP BP-
N: Again no issues at all. Close grip feels better then wide grip though.
-3 WAY DELT RAISE-
-ISO LATERAL ROWS- (Hammer Strenght)
nice volume on the arm work. keep hitting it bro