Day 1 - 17/10/2011
Motivation Level: High
Energy Levels: High
Sleep: 7hrs 05min
Recovery
Day 1 of 5 completed with success of 7hrs or greater of sleep. Lap dance reward at 20% progress. It won’t be easy this week. Rage for PC has been keeping me busy late at night but it’s not so bad because it’s keeping me out of trouble.
Routine - AM
Fasted (IF): 11hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min
Notes - AM
Boooyah! Piece of piss.
Routine - PM
Fasted (IF): 16hrs
Routine: Back
Duration: 80min
- 5min Treadmill LISS warm up
- Chin up (Body weight): 23 10 10 10 10 (PB-R)
- Cable close grip pull down: 8x60kg 8x80kg 6x80kg 6x100kg 5x100kg (PB-R)
- Cable row: 6x60kg 6x80kg 6x122.5kg 5x125kg 6x90kg (PB-R)
- Barbell shrug: 6x70kg 6x120kg 6x170kg 1x220kg 6x170kg
- Barbell row bent over under grip: 6xbar 6x60kg 6x80kg 6x100kg 8x110kg (PB-R)
Notes - PM
Considering the damage control for today, this session was more that satisfactory for me. I have been constantly trying to improve my wide grip pull up count at body weight over the past eight weeks and now I’m up to 25. A forum thread had inspired me to go back to chin ups (last conducted Day 1 - Week 3 Cruise Control - eight weeks ago) which I never really attempted just at body weight and I expected more than 23 repetitions today, but I’m happy. Everything else saw a mild improvement with a minor PB and slowly working on getting the “dirty” to “clean”. The barbell shrugs were as per usual, explosive lift with the bar starting from just above knee height and just like last week, I lost explosiveness on the 220kg.
Right elbow band area is completely unaffected and at this stage I’m trying to decide what to do for tomorrow’s PM session as I intend to take a brief break from the hang cleans practice.
Nutrition
Total: 4,000 calories
Protein: 410g
Fat: 50g
Carbohydrates: 390g
Meals: 2
Notes
Something weird happened and during this mornings weight in I found myself at 74.5kg. The highest I’ve ever been at this composition. It’s like whooosh, but in reverse. The weekend was alcomaholz free (FINALLY!) and it’s quite funny when I cannot remember my last alcomaholz-free weekend. I think alcohol is now becoming some sort of a fat/water shedding thing for me because every time I go out on the piss which obviously causes a chain reaction to greasy food early in the morning, little sleep, maybe some early morning bedroom HIIT/core workout, I seem to shed and look better after all these sequences of events with the obvious weight drop that follows. I give it a miss and keep my sleep hours up while still being flexible with nutrition, look what happens, LULZ.
This week’s dish is another awesomesauce which I never tire of cooking. It sends the fuckers in the office hungry even after they’ve eaten. I don’t know the name of the dish but it’s a Filipino one that I’ve slightly modified. Basically in a pan or a wok with a decent amount of oil (I use rice bran oil for cooking), I mix sliced/diced onions and cubed lean chicken breasts until the meat is white. I then (for 1.4kg of meat) put two tins of coconut cream, some fish sauce, a healthy amount of sugar (I use sugar + stevia mixture, sweeter and less calories), and chilli flakes. I let it simmer, mixing the contents every 5 - 10 minutes and at some stage mix in some last minute veggies and just let it sit there for another 10 minutes.
And today’s food comment of the day is: “That is A LOT of rice man....”. LULZ.
Damage Control
- N/A
Notes
Injured right tricep tendon loading maintained and endurance on the routine is still not as high as last week. Wrists are still tender and right elbow band area is still in mild soreness status but an improvement since late last week. Biceps are sore from Saturday. Quads, calves, hamstrings, and glutes are all mildly sore from Day 5 last week and did not fail in delivering social funnehs over the weekend. Bruising clear, collarbone tenderness clear. Hip joint improved but still an issue, I’m unsure if I’ll be able to play OzTag this week.
Day 2 - 18/10/2011
Motivation Level: High
Energy Levels: High
Sleep: 7hrs 15min
Recovery
Lappy lappy @ 40%. Although I don’t think I’ll be able to score this achievement this week due to certain last minute events during the week this week.
Routine - AM
Fasted (IF): 12hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min
Notes - AM
Business as usual.
Routine - PM
IF: 16hrs
Routine: Hang Cleans & Front Squats Practice
Duration: 80min
- Set 1: Barbell hang clean -> Barbell push press 5x40kg Superset Barbell front squat 5x40kg
- Set 2: Barbell hang clean -> Barbell push press 5x40kg Superset Barbell front squat 5x40kg
- Set 3: Barbell hang clean -> Barbell push press 5x60kg Superset Barbell front squat 5x50kg
- Set 4: Barbell hang clean -> Barbell push press 4x60kg Superset Barbell front squat 3x50kg (Evaded - barbell rolled)
- Set 5: Barbell hang clean -> Barbell push press 1.5x70kg Superset Barbell front squat 5x50kg (Damn! More grinding ahead!)
- Set 6: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 5x50kg
- Set 7: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 5x50kg
- Set 8: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 5x50kg
- Set 9: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 5x50kg
- Set 10: Barbell hang clean -> Barbell push press 1x70kg Superset Barbell front squat 3x60kg
- Set 11: Barbell hang clean -> Barbell push press 1x70kg Superset Barbell front squat 3x60kg
- Set 12: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 3x60kg
- Set 13: Barbell roll out slow 10x SUPERSET Leg raise: 5x
- Set 14: Barbell roll out slow 10x SUPERSET Leg raise: 5x
Notes - PM
Summary: FUCK ME DEAD THAT FELT GOOD! Overall: FUCK ME DEAD THAT FELT GOOD! OK another thing: right elbow band area unaffected! Although it is still recovering from last week, after today’s session I’ve been successful in avoiding further issues. I’ll explain though, I think it has to do with my hand positioning. Since I’m special and can’t get my thumbs to touch my shoulders, I widened my hand positioning even further so at the finish clean position my hands aren’t on top of my shoulders but beside it. There’s this very inspirational video of Zach Krych and I just observed how he does it. Amazing guy, impressive strength, and absolutely inspirational. Wrists felt a little tender again because on the warm up I kept dicking around with grips. Once the load is on though, all clear. There shouldn't be any more dicking around during future sessions.
Hip joint was painful during the first two warm up sets when going through the front squats and toned it down with load. It felt better at higher loads but I wasn’t about to continue my normal routine and I think I was already quite stubborn enough to continue with them.
Push press, yes, one step closer to clean and jerk. But first I also need polish up and strengthen my front squat big time. Super set’ing the hang cleans and push presses felt so awesome.
I miss the barbell roll outs so much and superset’ed with the leg raise it just felt extra awesomesauce.
Nutrition
Total: N/A
Protein: N/A
Fat: N/A
Carbohydrates: N/A
Meals: N/A
Notes
IF maintained but I’m not cooking tonight and meals will not be prepared in my kitchen. It’ll be a flexible day/night and suspect I won’t be able to reach my quota. Balance.
Damage Control
- N/A
Notes
Endurance on injured right tricep tendon loading is still down, but daily loading maintained. Back and arms are surprisingly sore only at mild levels, this includes lats and traps. Wrists are still slightly tender and collarbone is also now a little tender. No evident bruising from front squats \o/. Glutes are a little sore post AM and PM routine.
Day 3 - 19/10/2011
Motivation Level: High
Energy Levels: High
Sleep: 4hrs 30min
Recovery
Lappy achievement set for this week broken. But, it was worth it (even more than the lappy), ‘nuff said.
Routine - AM
Fasted (IF): 9hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min
Notes - AM
Business as usual despite the lack of sleep. All good.
Routine - PM
IF: 13hrs
Routine: Chest/Shoulders
Duration: 95min
- 5min Treadmill LISS warm up
- Dip: 38 6xBW+25kg 3xBW+50kg 2xBW+50kg 6xBW+25kg 1xBW+50kg (PB-R/PB-S)
- Dumbbell flat bench press: 6x38kg 6x50kg 4x75kg 1x75kg 8x50kg
- Dumbbell incline (45 degrees) bench flye: 6x30kg 6x38kg 6x45kg 3x50kg 6x38kg
- Dumbbell isolated side lateral raise: 6x19kg 6x25kg 6x30kg 5x35kg 6x22.5kg
- Dumbbell reverse flye: 6x38kg 6x50kg 6x60kg 4x70kg 6x38kg (PB-W)
Notes - PM
Just because I’ve had 4hrs and 30min sleep doesn’t mean I’ll be training any differently. Energy levels are naturally high due to a constant high level of motivation. Although endurance clearly took a hit due to the recovery situation but overall today’s PM session was still a win.
Another very inspirational thing happened today. An athlete stopped by and had a chat after having watched me go through a few sets of dips. I took my canal phones off and he had commented that he was just watching and being inspired by my dips as well as positively commenting on my chin ups earlier (Day 1) this week during my back day. I felt so.... I don’t know how to describe it or don’t know the word for it but I quickly reacted (almost and if not defensively) by saying “...YOU are the ones that inspire ME!” I don’t think I’m that strong, but I think I’m stronger than average. And I think, considering this is the first year that I’ve done things a little more “right” and “serious” as far as training is concerned, the thought of my future achievements excite me. But, it’s something I don’t dwell on, I like to focus on the “now”. Regardless, I find it absolutely and truly inspiring, when our country’s athletes as an example, who are part of my source of inspirations amongst many, turn around and tell me that I inspire them.
An additional note, on the LULZ, was that it was assumed I came from a “gymnast” background and it was quite funny to see the athletes’ reaction when informed them that I’m merely one of the IT guys making use of one of work’s perks.
One more thing before I go through my routine: I am looking for a local club or a coach that can work with me in pointing me in the right direction, in strengthening and polishing my abilities with clean and jerks, and snatches (level 0.5 out of 100 on both movements, LULZ). I am by no means trying to compete, I just want some professional assistance with being able to correctly, safely, and efficiently execute these movements. I have been youtube’ing and watching a fair amount of Olympic events/lifts and there is one thing that is for certain. My heart is telling me I’d immensely enjoy and learn to love these movements. The sheer amount of strength and technique involved, it’s got to be a part of my “I can do” list. It’s hard to explain, it’s just “I WANT TO DO THAT!”
Moving on. Dips were strong. A repetition based PB with now 38 consecutive dips at body weight, 40 is the next milestone followed by 45, then 50. Strength endurance was clearly affected and once again 4 repetitions with 50kg chained was so damn close on the 3rd set. A second attempt shows strength endurance drop sharply which continued on to the flat bench press. I even failed to prepare the dumbbells on the 4th set and had to drop the dumbbells and re-prepare again only to do one bloody rep, LULZ. Incline dumbbell flyes were also slightly affected and even at the same weight levels it was a struggle to match the number of repetitions I had done last week. The lateral raises were better though, obviously it was the first set that the shoulders had done for the day. And a small and win with 2x35kg on the reverse flye (leaning on bench) which was all dirty, but this is me. I work on the dirty and get them clean before moving up and upping the weights. All in all, and again, I'm very happy with this session.
Nutrition
Total: 4,000 calories
Protein: 410g
Fat: 50g
Carbohydrates: 390g
Meals: 2
Notes
Back on track. Broke a few rules last night. I shouldn’t call them rules anymore, not when the ability to be flexible has an equal importance on everything else. From here on in, rules out, flexibility in. Discipline, passion, and consistency, mighty and strong as they have always been.
Damage Control
- N/A
Notes
Loading on injured right tricep tendon was surprisingly maintained last night but is still a struggle. Right elbow band and even tricep tendon, in fact the entire right arm/elbow has been experiencing some weird resonating tingles. I suspect this is due to the push presses (and holding this position for at least a good second) practice. Back sore at mild levels with a nice DOMS on lats. Glutes are mildly sore. Chest/collarbone tender and bruised from hang cleans. Delts are bruise free, a good indication of less frequent bar rolls during front squats. I’ll start to shift technique slightly for the front squats to prepare for full cleans -> squat -> jerk. Hip joint still tender on the left side and I will not be playing OzTag tomorrow, it seems to be a soft tissue soreness.
Day 4 - 20/10/2011
Motivation Level: High
Energy Levels: Medium
Sleep: 6hrs 06min
Recovery
Slept like a baby, numbers not sufficient. Perhaps too much flexibility during this week is catching up a little.
Routine - AM
Fasted (IF): 10hrs 30min
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min
Notes - AM
Easy.
Routine - PM
IF: 16hrs
Routine: Hang Cleans & Front Squats Practice
Duration: 90min
- Set 1: Wide grip behind the neck pull up (warm up): 10
- Set 2: Wide grip behind the neck pull up (warm up): 10
- Set 3: Barbell hang clean -> Barbell push press 5x40kg Superset Barbell front squat 5xbar
- Set 4: Barbell hang clean -> Barbell push press 5x40kg Superset Barbell front squat 5xbar
- Set 5: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 5x40kg
- Set 6: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 5x40kg
- Set 7: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 3x60kg
- Set 8: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 2x60kg (bar roll on third front squat repetition)
- Set 9: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 2x60kg (bar roll on third front squat repetition)
- Set 10: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 3x60kg
- Set 11: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 2x60kg (bar roll on third front squat repetition)
- Set 12: Barbell hang clean -> Barbell push press 3x60kg Superset Barbell front squat 3x60kg
- Set 13: Barbell roll out 10x SUPERSET Cable crunch 30x60kg SUPERSET Leg raise: 5x
- Set 14: Barbell roll out 10x SUPERSET Cable crunch 30x60kg SUPERSET Leg raise: 8x
Notes - PM
Energy levels today was clearly apparent during this routine. Everything felt like a struggle. Decreased rep count on purpose for my working hang cleans, push presses, and front squats. I could really feel the hip joint during some squats and especially during the last two core-focused sets. I’ve now been toying around with reducing the gap between my feet during my squats in preparation for some heavier cleans. I’ve toyed with squatting using a post clean position and it hurt my wrists too much, technique needs practice and I need to turn this inflexible fucker into a flexible one. The feet positioning, being closer actually felt easier with the squats (a nice discovery there). The last two sets of core focused routines gave me a simultaneous crying/laughing feeling. It wasn’t nice, but I enjoyed it.
Nutrition
Total: 2,400
Protein: 262g
Fat: 130g
Carbohydrates: 35g
Meals: 1
Notes
Just the usual condition day template today. One mammoth meal + dessert. High in protein, high in fat, low in carbs. IF protocol maintained as per usual with the conditioning timing of a 24hr fast.
Damage Control
- N/A
Notes
Loading on recovering right tricep tendon not required and skipped. Hip joint improvement but still tender, it’s weird because even laughing/sneezing affects it, as if I had a sore core. Back clear. Collarbone still bruised and tender. Wrists a little tender. Back mildly sore. Chest and triceps are very sore. Right elbow band area seems to have improved also.
Day 5 - 21/10/2011
Motivation Level: High
Energy Levels: High
Sleep: 6hrs 01min
Recovery
LULZ @ 1minute. I’m surprisingly sleeping better in this warmer weather. As you may know I get hot easily and even naked sleeping in winter with minimal/cool bedding set up it is not uncommon that I wake up in the middle of the night and/or in the morning in my own pool of sweat. It hasn’t always been the case, especially in my original skinny days and even on my fat 100kg+ days.
Routine - AM
Fasted (IF): 12hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min
Notes - AM
Piece of piss. I was chatting to a friend the other day in regards to pre-workout supplements. I told her: “You know my early and brief 20min sessions I do in the morning? That workout is my pre-workout for my afternoon session” LULZ.
Routine - PM
IF: 15hrs
Routine: Waist Down
Duration: 100min
- 5min treadmill LISS warm up
- Chin up (body weight): 22 12
- Pull up behind the neck (body weight): 6 8
- Barbell deadlift: 5x70kg 5x110kg 5x150kg 0x180kg 3x170kg 15x110kg
- Romanian Deadlift: 5x70kg 5x70kg 5x110kg 5x110kg 3x140kg
- Leg extension: 8x60kg 8x80kg 9x107.5kg 8x80kg 15x60kg (PB-R)
- Smith machine standing calf raise + triangle block SUPERSET Machine lying hamstring curl: 10xbar/8x30kg 10x70kg/8x30kg 10x120kg/8x40kg 9x170kg/8x50kg 15x120kg/8x40kg (PB-R/PB-W)
Notes - PM
Unimpressed (briefly, transformed energy into positive drive that will make the barrier braking moment even more EXPLOSIVO!) with the deadlifts. Everything else were pretty solid. I purposely mixed today’s routine up a little due to the fact that I aimed to avoid the usual barbell back squats and leg presses to prevent triggering pains from my hip joint to allow a speedier recovery. That was successful. There is a geek forum (health/fitness section) online challenge with chin ups and decided to warm up (including a video) with chins and behind the neck pull ups. It’s funny how I can do more wide grip pull ups than chins, but there’s an explanation for that (if you look at Day 1 notes this week). And, that athlete I mentioned on Day 3, I won’t say too much but he’s a silver medalist in the Beijing Olympics. He was quite happy and even stopped stretching to come by and watch me. He also recorded (he insisted as he saw me setting up my iPhone before doing my first set, warm up for the day) my chin up video! Romainian deadlifts were stronger today compared to last week. Another rep based PB on the leg extension and seriously I pity whoever was watching because I had this “I’m cumming...” face on a few of those sets and walking after doing that routine didn’t look pleasant. Decided to superset the standing smith calf raise with an oldie I used to do, the lying hamstring curl and wasn’t all that surprised I could do a fair bit more weight now compared to whenever I last did them. The hamstring curls were only temporary since I did skip squats and leg presses and I had some time to kill.
Chins video
Observation/lesson learnt
The only thing that hasn’t been consistent this week compared to the past few months that may have (and a high probability of) affected my energy drop on Day 4 this week as well as my not so high performance is sleep. There’s a difference between 7hrs - 8hrs of average sleep daily vs the approximate 6.1hrs this week.
Nutrition
Total: 4,000 calories
Protein: 410g
Fat: 50g
Carbohydrates: 390g
Meals: 2
Notes
Two meals. All carbs on the first. Frequency of meals as per normal IF routine on a tension day, eat two meals, eat like a fucking king and half.
Damage Control
- N/A
Notes
Experimented with the tricep tendon loading on my healing right arm, sharp but pain free (99% of the time) evident then tested the left arm, absolutely ZERO tingles. Healing process is slooooooow but it’s in motion. Physio routines maintained and endurance/effort is back to normal. Chest moderately sore, awesome. Hip joint tenderness slowly improving. Right elbow band area improving. Collarbone bruised and tender. Everything else is clear.
Weekend Outlook
Training
Bicep curlz drinking scotch, potential late night HIIT/core workout and lots of walking around the beach and around the town I’m going to.
Nutrition
IF will be maintained. Protein levels will be maintained, in search for a different single malt scotch. Lot’s of Vitamin D while fishing and sun bathing.
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