Monday, December 15, 2008

And Now I Know . . . .

. . . . . . I truly am burned out.

I am still toast after Thursday's workout. Not nearly as sore but just beat up. With that and about 2 weeks of inconsistency, I'm pulling the plug on this cycle. I will still walk in the mornings and do Abs Class 2-3 times a weeek, and I started doing the Elliptical in the afternoons. But no weights. Better to stop, than be stopped.

Did I hit my weightlifting goals? Small "no" but big "yes". Did not test my numbers and with no deload would have not hit them. The one thing I never planned for was a deload leading up to a test week. But looking back, I got stronger and better and more balanced structurally. From April or whenever I first started doing the lift, to December, these were some of the improvements:

1.) Reverse DB Lunges w/Front Foot Elevated: from 50x5 to 100x5
2.) Can now do 1 Clean Pistol, nice and low
3.) Went from not being able to do a pullup to 7 pullups and 1 pullup wearing 32 pounds of body armor.
4.) Hammer ISO High Rows: 90x5x3 to 95x15x3
5.) Hammer ISO Rows (Elbows In): 65x15x3 to 95x15x3
6.) Bulgarian Split Squat w/Front Foot Elevated: 40x5x4 to 110x5x5
7.) Incline Bench Press: 95x10 to 135x13 and from 185 (3rm) to 195x2x12
8.) From Deadlift off 2" Block of 345 to Deadlift off 4" Block of 365.
9.) Smith Machine Box Squat: 285 max to 285x4x6 to 290x2x12
10) Can now barbell curl 115, old PR was 100

And most importantly, I did this while dropping about 32 pounds tops. And I didn't have to diet too hard to do it. As of this morning, I was 209 pounds which was about 3 pounds more than my lowest weight this cycle of 206. I might get close to that before I go home on Monday but even if I don’t, I have come a long way and I get to also walk away with ideas for next year.

Thursday, December 11, 2008

WSFSB III: RE Lower Body

Didn't do the long walk yesterday, but me and a friend took a long walk at night on the runners trail. Very quiet and relaxing, and no snakes or or desert foxes jumped out of the bushes.

Today, I took the 1.25 hour walk in the morning. In the evening, I had a brainstorm. I haven't been doing any high intensity stuff because I'm bordering on burnout. So I do the long walk at night, too, with a twist: on the way down I stop at the gym and do my workout, then finish the walk as a cool down. which felt great and was doable.

Abs Class

Smith Machine Box Squats (slightly below parallel): 185x15x3. Was supposed to do 175 lbs for 3 sets of 15 but felt like adding 10 more pounds. Walked away with a very uncomfortable pump.

Hammer Machine Calf Presses: 185x15x3. Same deal as the squats. One set was toes out, one was toes in, one was neutral.

Leg Curls: 90x15x3. My hammies were pumped to the point of cramping.

Was supposed to do assisted pistols but my legs were so exhausted that I could only do two instead of the usual 10 so I called it a night and went walking.

Tuesday, December 09, 2008

WSFSB III: ME Upper Body

All Notation: Weight x Reps x Sets

Have been walking at 6 AM every morning for an hour and 15 minutes, no body armor.

Hammer ISO Shoulder Press: Worked up to a 100 lbs 4 RM.

Hammer ISO Super Incline Press: 70x8x4. Only adjustment was to raise the seat to bring the bars more in line with my mid chest. Couldn't lift as much, but it hit my chest a little differently.

Assisted Wide Pullups (Monster Mini Band): sets of 7, 6, 5, 4, 3, 3 reps

Hammer ISO Rows (Elbows In): 95x15x3

Barbell Curls: 65x12+3, 65x9+6, 65x3+3+3+3+3. Based the weight off of a 115 max but all my back work taxed my biceps beforehand. Each pause was 10 seconds long.

Barbell Shrugs: 115x15x3

Skipped the aerobics. Felt really beat, didn't want to push too much harder. The workout went a little better than I hoped.

Saturday, December 06, 2008


Today was to be my ME Bench Day. But when I was working up to a 5 RM on the close grip bench press, I just didn't have it. 205 for a 5 rm was my goal: I hit a 210 max just over a month ago but even 115 felt heavy and slow. I walked out kinda bummed but reminded myself that I had just come off a very demanding bench session just a week before and a week of 12 sets of 2 in a lot of movements. After just over 20 weeks of lifting heavy stuff, I think it's time to deload. I still have a front squat goal I want to hit, too. What to do?

Thursday, December 04, 2008

WSFSB III: ME Lower Body

Walked for 45 minutes at 6AM.

All Notation: Weight x Reps x Sets

Deficit Deadlift off 4" Box: 145x5, 180x5, 215x3, 250x2, 285x1, 330x1, 345x1, 365x1. Hit my mark with very good form. Everything fell into place.

Bulgarian Split Squat w/Front Foot Elevated: 110x5x5

Leg Curls: 150x2x12

Seated Calf Raises: 110x2x12

Leg Raises/Decline Twisting Situps: 5 sets to failure

45 minute walk in body armor.

Monday, December 01, 2008

WSFSB III: RE Upper Body

Walked in the morning at 6AM for 45 minutes, no vest.

All Notation: Weight x Reps x Sets

Assisted Dip Machine (Weight=BWT-Assistance): 99x10, 139x8, 179x6, 209x4x6
Rear Delt Machine: 130x4x7

Abs Class.

Assisted Chinups (Monster Mini Band): Failure at 7, 6, 5, 4, 4, 3, 3, 2 reps

Hammer ISO High Rows: 137.5x2x12. This was unbelievably hard, especially after the chinups.

Incline Lateral Raises (Rest Paused): 10x14+6, 10x12+4+4, 10x10+4+4+2

Hammer Curls: 35x10x4.

Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute at 9.0 MPH and 2 minutes at 3.8 MPH