With the DL portion of this workout done yesterday and the bench presses done for lunch, todays workout was short, simple, and sweet. I'm so beat.
Flat Bench Press (185): 45x6, 55x5, 75x5, 85x5, 100x5, 115x5, 135x5x4. First time I ever worked out bench like this: 20 reps at 135 lbs (2700 lbs total tonnage). I now see why my bench workouts had never produced much in the way of results. Hungry afterwards, this felt like my best bench workout ever.
Dumbbell Shoulder Presses (50): 25x10, 30x8, 35x6x2.
Hoist Assisted Neutral Grip Chinups (155: bodyweight in clothes was 239.5): 129.5 x 3 x 2, 139.5 x 2 x 2, 159.5 x 1N ("N" means a negative) for 20 seconds. All good reps and a controlled negative.
10" Incline Close Grip Pushups: 4 sets of 5.
Barbell Curls (80): 40x10, 50x8, 60x4x3. Normally, I can do 60 lbs for 6-8 reps but the negative on the chins took a lot out of my biceps. But I wanted my 12 reps, and would not be denied.
My son cracked us both up doing his little dance number at the talent show. Made my day!!!
12 comments:
What sort of stuff do you usually eat after a workout?
I'm the family cook, by virtue of me always being home first. And I'm a pretty good cook: I cook Puerto Rican dishes like rice and beans (I'm Puerto Rican)and Asian food (my wife's Filipina), and more traditional stuff. We might eat out twice a week, and we also love sushi and fish. I'm not a heavy supplementer, and aside from a multi, calcium/zinc/magnesium supplement, and B-complex, 1 or 2 protein bars a day will be all I have. I love regular food in good amounts, so whatever's for dinner. And there's something about McDonalds and a large Coca Cola that really recharges me after a heavy workout.
What about you, Scott?
I find that after a heavy lifting workout I am really hungry. So I look like godzilla trying to find food. It almost scares the wife! HOwever last week when I was doing more protein I noticed it wasn't as bad. However I was eating a lot more carbs after the workout. In the shape of 1/2 scoop of Whey protein, 1/3 scoop of gatorade mixed with water, 1 banana and 1/2 an apple. That seemed to work for me. Body is supposed to be primed for carbs at that time. So that's what I do. Give it some carbs!
I usually have a protein shake just after a workout, and a decent meal about 30 mins after that (pasta/rice+meat is pretty typical).
Other than that I take a few vitamins - a multi and vit c are the regulars, I cycle the rest - and eat about 6-8 small meals per day. Nothing too unhealthy, but I don't go out of my way to keep the diet clean.
I have got to figure that part out. I've been having MetRx bars for breakfast and lunch then normal dinners,
Diet is my weakness a bit: not enough meals. If I get up early enough to eat breakfast and have a normal lunch, the MetRx I have for breeakfast and lunch might be better off as extra meals.
Alberto, I know where your coming from on the meals. The one thing that I found that I had to get over was to quit having the large meals. So where I used to eat a turkey sandwich with cheese, apple, carrots, and crackers is now a sandwich and carrots or part of an apple. Now if I can get my wife on it and keep to it over the weekend!
An example of one of my meals is two large fried chicken breasts with a pound of macaroni and cheese... or a pastrami and corned beef footlong grinder with three oatmeal cookies and a carton of milk... LOL.
Guess that's why I'm steadily gaining weight despite my best efforts to keep fit.
Holy shit, John! That reminds me of how I ate when I was in college.
Is it also your work hours that affect how you eat?
Well, I only work Mon/Wed/Fri from 4:00-8:00 PM... SSD counts as the rest of my income, but yeah... I guess I eat later at night which also doesn't help for weight loss.
hi, i saw you post alot on the other guys workout blogs so i thought i'd drop by.
i also love sushi, just wish it wasn't so expensive in the UK...
If you go on Foodtv.com, they even have demos you can load that show you how to roll your own sushi rolls, and there are books. As always, you'll pay a lot for quality fish but you'll save if you make it yourself. The biggest pain is not so much the fish but preparing the sushi rice.
I'm still getting around to all these new blogs popping up. What is the URL of yours?
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