- GENERAL COMMENTS
Damn, I feel like HELL today!! Sick as friggin' f*ck. Sore throat, cough, cold, everything. I cannot stand being this way. I have added some echinacea and some other things to hopefully help get rid of this sh*t asap. Oh well. Today I have my Pull session, and then on Monday I have my Leg session. Jeez my DOMS in my chest though is FAR from going away it feels like. Damn. For some reason my chest, delts, and triceps DOMS seems to be far more extended than my legs and back. Strange.
Damn, aching. This is day (3) of negative traces in my chest, delts, and triceps. Triceps and pecs is where I really feel it the most. Damn theyre hurting. Nothing should hinder my Pull session this morning though so thats good. Well see what happens.
Preworkout: orange juice, multi-vitamin/mineral, 1g ester-C, 400 IU vitamin E, 5cc Liquid Clenbutrx
During Workout: 20 oz. Gatorade + 5g creatine + 5g glutamine + 1/2 tsp. salt
Postworkout: 1/2 serving Cell-Tech, 500 mg. ALA, 1 serving whey protein
Meal 4: cup of noodles, 1 balance bar, 1g ester-C, 400 IU vitamin E
Meal 5: 1 luna bar
Meal 6: soy protein shake
Meal 7: soy chips, lemonade spritzer, multi-vitamin/mineral, 1g ester-C, 400 IU vitamin E, 2 Ripped Fuel Extreme
Meal 8: 1 balance shake
Meal 9: 2 Wendy's cheeseburgers, 1 Wendy's small frosty
Estimated Calories: ~3500
Bentover Overhand Barbell Rows:
Wow, new PBs all over the place in this workout!! Felt very strong, even though I was sick as friggin' hell. This is obviously going to extend the time that I am sick but oh well. Started off with some easy warmups. Used the bar, 135, 185, and 225 to warmup with. Just getting the blood flowing for the most part going through the motions. Jumped up to my workset which was 275 lbs. Got 4.5 reps with 275!! I was proud of myself here. Up 25 lbs. from last week with some damn good form. Which is important obviously. Lat contractions were excellent. I found that if I keep my elbows tucked extremely close to my sides I feel the movement in my lats even more. Dropped down to 225 for 12. Nice strength here. Last week I got 250x7.5, and then 205x12. So I am up on both sets.
565x1!, 585x1! evillaugh
Ow. Thats what I have to say about my rack pulls today. Started off with 225, 315, 405, and 495 for my warmups. 495 actually felt heavy as hell. Increased to 565 lbs. Jeez. Got a single with 565 and I was happy. It felt HEAVY AS HELL. I wanted to shoot for 6 plates today just to see if I could do it. I be completely honest I know this is bad but I didnt think I was going to get it. 565 was friggin' impossible so I couldnt even imagine what 585 would feel like. Regardless, I loaded up 6 plates. Took around 7-10 minutes just preparing myself mentally for this lift. Going through the motion, etc. Finally the gym played the Puddle of Mud song, "She F*ckin' Hates Me"---and I got all pissed off and went for it. Pull 585 for single!! I was happy. Lockout was terrific. Stood straight up with the bar and held it locked out for a good 2 seconds. Just flexing my traps, etc. The bar was friggin' bending like crazy. Looked kinda funny. When I lowered the bar and set it on the pins the plates were friggin' clanking together for like 10 seconds. Good set, I was happy. From now on---5 lbs. increments!! I dont want to pull a hernia or anything like that. I think my goal for January 1, 2003, is going to be 615x1. Well see if HomeYield can top that...
Parallel-grip Supported Rows:
Good sets of supported rows today. Really hit my lats hard with these 2 sets. Started off with 260 lbs. for 3.5 reps. Nice strength here. Felt this first set in my lats like crazy. Good slow negative and really good lat contractions. Felt strong. Like a parallel-grip WAY more than an underhand grip. Not really sure why. Dropped down to 210 lbs. for 8 reps. Nice strength here. Up a rep on my second set from last week. New PB, up 5 lbs. on the first set. Both sets were good. Fried my lats well.
Crossbench Dumbbell Pullovers:
Wow, some good sets of pullovers today. My chest was extremely sore so my pecs were honestly giving me a little trouble during this set. Oh well. Focused on my lats and serratus muscles. Stretch at the bottom of each rep was intense. Felt the stretch all throughout my upper body. In my lats and serratus and intercostals and sternum. Up to an 85 lbs. DB today, and last week I used an 80 lbs. DB. Good increase. Same # of reps on the first set. Dropped to a 65 for 8 reps. Focused on my lat contractions a LOT in my second set especially. Both sets were good.
Seated V-bar Pulldowns:
Good set of v-bar pulldowns today. Basically did these because I was just rowed out. After bentover rows and supported rows my back was friggin' dead. Good set here I guess. Felt this exercise a lot in my lats right under my armpits---which is a good thing I think. Just going to use v-bar pulldowns as a finishing movement. Nice set. Lats were friggin' EXAUSTED.
Standing Barbell Curls:
Sh*tty set of BB curls with 140 lbs. Too much body English going for the second rep. Felt like I was doing f*ckin' Arnold's cheat curls. Oh well. Biceps were dead from the exercises up to this point. Got a double with 140 lbs. Going to stick with 140 lbs. for a while until I get at least 4 solid reps with good form. BB curls are really hard for me to progress on for some reason. Biceps are just a b*tch anyways. Such a small puny musclegroup compared to my triceps. Dropped down to 95 lbs. for 10 reps. Up a rep on the second set from last week which is good. Trying to get 12 reps with 95 lbs. That would be good for me. Biceps were pretty pumped at this point. Haha.
Seated Alternating Dumbbell Hammer Curls:
Nice set of hammer curls today. I should have done incline curls but some skinny faggot was on the incline bench. This kid was no more than 95 lbs. LOL. At least he's trying, gotta give him credit. Did seated hammer curls. Which I actually liked. Good slow negative really feeling the exercise in my brachialis and brachioradialis. Good set. Arms were friggin' dead, they were aching me like crazy after this set.
Standing Reverse Cable Curls:
Good finishing exercise for my forearms/arms. Instead of rope cable curls I decided to hit up reverse cable curls. Used a semi-cambered kind of bar. Never seen it before. Good set. Forearms and biceps were both DEAD. Forearms were friggin' aching from the rack deads. Ouch. Going to try and progress on this exercise next week, well see what happens.
- TRAINING LENGTH
215 lbs. (home)---225 lbs. (gym)
Sleep was decent last night I think, but not great. Didnt really sleep that long for some reason. I dont know why. Woke up and just felt like sh*t, and felt fat, of course. Hopefully Ill burn off some of the calories that I took in yesterday during my workout this morning. Weight was HIGH as friggin' hell. Jeez. WOW. Weight at the gym was 225 lbs. LOL---thats my goal! But I know that its because of water retention and some fat gain from yesterday's feast. Hopefully Ill get to 225 rather LEAN pounds.