5 mile run today, felt really good.
BAck Squats yesterday
All speed and deep.
No accessory work, my legs were tight, I just stretched
Ran 5 miles in 1:08:59
Then the weirdest thing happened. I had an even and focused energy output all day. I had no brain fog, I honestly thought brain fog was normal until yesterday. The night before I did sleep almost 9 hours but I wasn't tired until midnight. Man! I hope this isn't a fluke. I hope I keep cleaning up my diet and exercising brain fog and copious sleep are a thing of the past.
I slept from midnight to 5 am today, but I "forced" myself to sleep til 6 because I didn't want to crash by the end of the day. I honestly didn't sleep that hour, I just enjoyed the warmth and comfort of my bed. Another freak occurrence by the way. Usually I can hit snooze and be sound asleep within a minute and soak those 9 minutes up HARD.
I blame the diet. I cut back on caffeine, so maybe my quality of sleep is going up. I also cut out all wheat and dairy. It's been good for me, also its been two weeks since I started so maybe my blood sugar is more stable? I don't know. Whatever is happening I like it.
I am totally in love with this lack of brain fog. I used to have to force myself to do the smallest things and I would get distracted easily. Now I focus on the goal, and still get distracted but not as much. Ok ok, its only been one day, but this is such good news I figured I'd let the world know anyway.
Didn't run this morning (though I REALLY should have) so I will bike tonight and also ME upper body today after work. See ya.
Got to the gym, slept in my car in the parking lot for an hour then went in.
265x3 I wanted 4 sets at 265 but on t hat 3rd set I felt like my back was going to buckle
Four sets to failure and some partial reps, I need to keep on these my hamstrings are too weak
Prone Leg Curls
Drove home and ran for 30 minutes outside. 1 minute walk 1 minute "sprint" they weren't full out, it was mostly LIIT and some MIIT. I'll get there.
17 weeks til the goruck challenge.
44 weeks until goruck selection.
Lazy this weekend. I had to move and instead of doing my DE legs or long run I unpacked and cleaned instead. The tops of my feet hurt slightly too so it was easy to skip running because I know that pain too well.
Last night was good.
All sets were heavy.
Seated Cable Row
I think I am going to work up to doing 5 sets of 10 on all my accessory work from now on.
Seated machine push downs? for triceps
No cardio, I was beat and had to mail some letters and organize a budget. Running off 3 hours sleep today. Not bad so far. I've felt crappier with 6 hours of sleep.
Didn't make it to the gym yesterday or today so I will be doing all my cardio for the last 3 days today. Kind of as a punishment.
I did make it in on wednesday but I was insanely bloated and after my set of squats I went to run, and right after my warm up I stopped, went to the bathroom and shit my brains out, then I went home and shit my brains out again.
405x1 (I wanted a set of 5 but my quads were shaking when I finished one rep. I couldn't get over the mental block that I should just do one more rep and who cares if I fail I'm in a cage.)
The last 3 sets I did as many reps as I could before I felt like I was going to fail. Clearly I am a pussy because my reps kept going up each set, I still had more than enough in the tank, each set should've gotten harder and heavier. It didn't, I just got tired.
Wanted to do accessory work, didn't want to wait for machines, should've just done front squats. Whatever I was bloated to no end.
Gym tonight, lots of running, and DE upper body. Sounds good to me.
Tried cardio on the treadmills yesterday, every single belt slips so I screamed fuck this and left. But before I did that I did this:
DB Bench Press (No pauses)
Tbar Row (just the plate weights not including the bar)
225x7 (rested slightly between each set, I wouldn't call them singles because I didn't break from position or reset, but there was a good 2-3 second pause between each rep)
225x7 (same pause thing here)
225x7 (first 3 were one after the other, last 4 were paused)
I wanted to keep my form proper, and the only way i could do that was by pausing each rep, otherwise I had too much body english, and a rounded back. I could've lowered the weight but ain't nobody got time for that.
Seated Hammer OHP (this is weight per arm so 45 is 2 plates, 90 is 4 plates)
no rest then straight to
90x12 started resting
Wanted to do arms but I felt myself fading so I ended up trying cardio, left after I got pissed, so gotta try outdoors today.
My left hamstring was super weak and I can't say I did reps because they were just negatives and trying my best to bring myself back up. A few times I felt like I could have finished a rep but my right hamstring would cramp before I could finish the rep. I did this to failure.
Prone Hamstring curls (I did one leg at a time)
45x10 no rest then 60x8
45x10 no rest then 60x8
45x10 couldn't lift the 60 after this first set.
Went home. No cardio, no arms. Was supposed to run 6 miles on sunday but I didn't have the 1:20:00 to spend on it, so I ran an hour instead, was a little over 4 miles.
Hot tub and stretching, feeling great today. Gotta get a deep tissue massage some time soon to work out my knots, and tightness. Also I need to work on mobility.
Last edited by dynamo; 01-21-2013 at 07:52 AM.
285x2 (felt like I had enough in the tank for 3, which was my goal, but I didn't have a spotter and I was antisocial last night)
Bent over DB Rows
Cable Tricep Pulldowns
I'm working up to sets of 5 on my accessory work.
No cardio, I wasn't particularly tight, plus I had to go pick up some stuff from my moms. She fed me, it was nice.
Watched a video on muscle building for the average brah, I was excited when I calculated my muscle gain. In 2002 (high school) I was 170lbs and 15% bf, I wrestled thats how I know, 3 months ago, I was 265 and 24.5% body fat. Using these two numbers, I put on 50 lbs of muscle. Granted I didn't start lifting like a man until 2007, so I don't know what my bf% was in 2007, but I am sure the only thing that went up in those 5 years was my body fat. From 2003 to 2007 I did no training, and sometimes I would run. Turns out I'm a genetic freak according to this guy. I like his style. Now if I can only get to 12%bf....
Been lifting big. Training for some endurance stuff. Bench pressed 265+120lbs of chains last night. It was pretty epic. Working with Alex V to increase my freak of nature status.