Week 4 - Cruise Control

Day 1 - 23/01/2012

Motivation Level: High
Energy Levels: High
Sleep: 3hrs 10min

Recovery
Feeling like king awesome as usual this morning despite the fucktarded sleep totals overnight. The thing is that even though I’ve only had 3hrs 10min sleep last night, I was so ridiculously fucked up over the weekend from excess drinking which had given me the biggest fucking hangover of my entire life that I was pretty much in bed from 5:30AM Saturday morning until 9:30AM Sunday, yes: 28 hours straight. I mean I got up every now and then to drink water, give Maxximus some food, drink, love and attention, etc etc but 99% of that time was just laying in bed.

Routine - AM
Fasted (IF): 8hrs 30min
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Kicked this morning’s MIIT session up a notch. Not by force, but because I felt more awesomesauce than usual.

Routine - PM
Fasted (IF): 11hrs
Routine: Back
Duration: 1hr 40min

• 5min SBike LISS warm up
• Wide grip pull up: 21xBW 6xBW+10kg 3xBW+25kg 3xBW+20kg 10xBW 4xBW+10kg 8xBW 8xBW 8xBW 5xBW
• Dumbbell row: 6x25kg 6x35kg 6x45kg 6x60kg 12x60kg 6x60kg 6x60kg 6x60kg 6x42.5kg 6x42.5kg (PB-R)
• Barbell shrug: 10x70kg 8x70kg 6x120kg 6x170kg 3x200kg 2x220kg 4x200kg 6x170kg 10x120kg 10x120kg

Notes - PM
Interesting session. Now onto my 3rd week of trials, that means my primary routines get a switch. The wide grip pull ups suffered considering I feel like awesomely super energized today. Although is it perhaps because I haven’t done them in 6 weeks, and prior to that I was doing them regularly on a weekly basis? Perhaps this is good news. 6 weeks may be too long for me to park a particular body weight routine on the sidelines. But with my new trials the longest they get parked is no longer than 2 weeks. The body weight only repetitions fall short from a previous PB of 25 to 21. And a weight based rep fell from a previous PB of 5xBW+25kg down to 3xBW+25kg. The dumbbell rows however were different. I’m amazed how much cleaner the 60kg ones are compared to my form a couple of months ago. A repetition based PB here with 60kg dumbbells being the max weight dumbbell at the gym. Barbell shrugs also felt nice and solid, although quite dirty on 200kg - 220kg, that’s the point of it, dirty the clean, pick another dirty number, clean that up, rinse and fucking repeat.

Nutrition
Total: 3,600 calories
Protein: 380g
Fat: 110g
Carbohydrates: 250g
Meals: N/A

Notes
Fucking LULZ @ this morning’s weight-in. From Friday’s Week 3 end-of-week weight-in, the scales indicate that I am a solid 2.1kg heavier. Abso-fucking-lutely hilarious! I’ve obviously overloaded on calories over the weekend. Without counting the fucktarded amounts of alcohol on Friday night, I downed fucking 15 sausage and egg mcmuffins from McDonalds in an attempt to prevent a hangover. See, there’s this place called “Chicken Gourmet” who sell nasty deep fried chicken items. My secret to have always feeling like a champion after massive social drinking sessions is to grab maybe a large bag of chips and 10 piece of chicken deep fried in lard. The morning comes and fuck I feel like super awesome level 100. Even 15 sausage and egg mcmuffins (that’s 5,055 calories) didn’t do the job. Lesson learnt: don’t leave it to the last minute so that you can still catch the place open and get that majik hangover cure. So as you can imagine, the beach camping mermaid adventures that I had planned starting Saturday morning did not eventuate, lesson learnt. My friend rocked up at 6AM, I sleep-walked/stumbled to my door, opened it, and proceeded to pass out right in front of him. Up to this day his vagina is still crying tears of sadness because he could not bask in the awesomeness of my presence (camping site was a meet up with other peeps). I’m sure his vagina has limited amount of tears and he will stop crying soon.

I see this unexpected weight-in as an blessing in disguise. I don’t look too bad plus, apart from feeling extremely fucking bloated right now it’s a great thing that I’ve consumed a shit load of calories over the weekend, even though the sleep patterns weren’t stable, I got a crap load of it. The level of intensity and increased in strength training over the past two weeks compliments my slow/sensible mass/strength gain intentions.

No changes will be made to nutrition this week apart from all of my heavy lifting sessions will be crammed for three days in a row starting today right up through to Wednesday, Day 3 of this week. That means my nutritional templates will all be high for three days straight and all high carb, no heavy tension vs metabolic non-heavy tension cycling will occur. Reason: I am joining a friend of mine to celebrate his Birthday in an extended manner starting from Wednesday evening through to Friday night in Sydney, as well as spend the Saturday and part of Sunday up there as well. “ HALP HALP!” I hear my liver cry. I will be maintaining some sort of training/activities while I’m up there but I’m sure you sick fucks would like to hear about that. And no I will not be logging it.

One more observation: New trousers needed. My testicularZ feel like they’re in a tight place, can barely fit my iPhone in my front trouser pocket, all while my waist size is roughly unchanged, albeit a little tighter (from the water weight I would assume) but unchanged.

Damage Control

• N/A

Notes
Absolutely fucking no stretches were maintained with minor tricep tendon reloading conducted yesterday. Soreness is only evident on my quads which today marks it’s 4th day. Glute soreness dissipated yesterday evening. The other thing is that my core/abs are sore. And no, I did not do any standing crunches (aka. vomiting) over the weekend. Maybe I should have, but despite the biggest hangover of my life I didn’t.

Day 2 - 24/01/2012

Motivation Level: High
Energy Levels: High
Sleep: 6hrs+

Recovery
No issues/challenges, this however has a lot of room for improvement in terms of rest duration.

Routine - AM
Fasted (IF): 9hrs 20min
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Fucking awesomesauce.

Routine - PM
Fasted (IF): 14hrs
Routine: Chest/Shoulders
Duration: 1hr 30min

• 5min SBike LISS warm up
• Dip: 35xBW 6xBW+25kg 6xBW+25kg 3xBW+50kg 3xBW+50kg 2xBW+50kg 25xBW 6xBW+25kg 1xBW+50kg 15xBW 10xBW 10xBW
• Seated dumbbell military press: 8x30kg 8x30kg 6x45kg 6x45kg 6x32kg 6x40kg 5x40kg 6x30kg
• Bench dip: 20xBW 20xBW 8xBW+25kg 8xBW+50kg 5xBW+75kg 20xBW+25kg 25xBW 20xBW (PB-W)
• Cable crunch: 50x60kg

Notes - PM
A pretty sensational session, I’ll explain why. Firstly, I have not done dips/weighted dips since 26/10/2011, that’s 12 fucking weeks ago. I was 3 repetitions short on the body weight repetition from 38xBW to 35xBW and down one repetition on the weighted version from 4xBW+50kg to 3xBW+50kg, BUT, I did pull more BW+50kg repetitions/sets today than any other day. So in considering the dormant period and numbers completed, I’m happy with probably what I would call my favourite chest/tri routine. Secondly, the seated dumbbell military presses,not impressive on paper. But that’s not the point. I last did these on 20/04/2011, 9 fucking MONTHS ago. Reason for the long break: I kept flagging this particular routine as something that kept bothering my right tricep tendon injury, which mind you is still not 100% healed today. And even though I was 10kg short of my PB (5kg extra each arm), the major cause for celebration is that the healing right tricep tendon was not bothered at all! BOOM! The bench dips were for shits and giggles. Funny though as my abs cramped up during the BW+75kg set. Then this prompted me to do some cable crunch, for shits and giggles once again.

There’s one other thing I will note however: the dips and seated military presses are no good together for me. Not when I’m doing 12 sets of the dips. Left shoulder was really fatigued after the dips (not really surprising at that volume) and I could feel them during the military presses. If I pushed real hard I would have definitely caused some sort of injury. So it was good that I did not go any harder on them, which was sensible. And that’s another thing I need to consider, to continue being sensible.

Nutrition
Total: 3,600 calories
Protein: 380g
Fat: 110g
Carbohydrates: 250g
Meals: N/A

Notes
Weight-in indicates an immediate 1kg drop overnight from the ridiculously stupid amounts of overflowing that occurred over the weekend. That’s 45% (I say this instead of 50% because I believe at least a minor proportion of that weight gained, realistically should be muscle) done and fucking dusted.

Damage Control

• N/A

Notes
Daily loading on injured right tricep tendon maintained. Back and pectoral stretches maintained. Forearms and lats are sore at moderate levels. Biceps and upper back/traps are sore at high levels.

Day 3 - 25/01/2012

Motivation Level: High
Energy Levels: Low/Medium
Sleep: 4hrs 30min

Recovery
Distracted. Eventful. Unproductive. That pretty much summarises my night. Sleep was pretty rough also even though the room temp was at 22’ish degrees. I remember waking up a couple of times all hot and sweaty.

Routine - AM
Fasted (IF): 9hrs 30min
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Morning pre-workout workout went awesomesauce but was mildly a struggle due to morning energy levels.

Routine - PM
Fasted (IF): 14hrs
Routine: Waist down
Duration: 1hr 30min

• 5min Treadmill incline LISS warm up
• Barbell deadlift: 5x70kg 5x70kg 5x110kg 5x110kg 5x150kg 5x150kg 2x180kg 1x180kg 20x110kg 10x110kg 3x150kg 10x110kg 10x110kg 5x110kg
• Machine leg extension: 10x50kg 15x50kg 6x80kg 6x80kg 20x40kg

Notes - PM
I tried to replicate what I’ve been doing with squats over the past two weeks today with deadlifts and I realised (for now) that deadlifts cannot be approached this way. What I mean by replicate is going through a moderate to heavy approach with ridiculous amounts of volume. Squats at 20 to 30 sets, doable. Deadlifts, probably but then again, probably not a very smart thing to do. By the 9th set of today’s deadlifts I could anticipate back pumps coming. When the first signs of fatigue surface certain parts/movements that may be insignificant to most start becoming lazy. This laziness becomes the weakest part, a bottleneck through the movement and in effect, it has a domino effect and it affects the entire movement. It becomes inefficient and at times downright dangerous. In my anticipation I started to drop my weight whilst trying to maintain volume. All in all however, a pretty solid grinding deadlift-fest considering my energy levels thanks to a very responsible [/sarcasm] evening. The machine leg extensions were just for shits and giggles, nothing overly serious.

I was approached by an athlete today requesting to assist one or two staff members in edumacating them on how to do a proper Turkish Get Up. See, I come across staff members from time to time who are somewhat new to the lifestyle and are having a go. When I see someone doing a particular movement incorrectly which isn’t uncommon, I NEVER jump in. Not even for the purpose of vaginas. Gym is sirius biznes. More importantly, I am not qualified. But today I helped, especially at a request of an athlete. So that was a nice moment there.

Today is very much potentially my last day of training for the week. And if I do anything more throughout my interstate trip until my return this Sunday then it certainly isn’t going to get logged. I’ve also made a very close observation on the idea of doing three heavy days in a row, in training and in nutrition, which is also different depending on what kind of day it will be. At this point I have some speculation in my head about several things from treating a weekly training calendar this way but I will not at this point make any conclusions. If I were to, I would need to do it all over again a fair few times so I can identify some sort of trend/pattern.

Nutrition
Total: 3,600 calories
Protein: 380g
Fat: 110g
Carbohydrates: 250g
Meals: N/A

Notes
This total is rough only. My first (out of 2 total for the day) meal is a sure 2,000 calories. I’ll be out of town straight after work so there’s no telling what my totals will be. After my first meal, the counting stops until Monday.

The pic I’ve attached roughly shows my current composition. As I said I’m feeling pretty fucking swole so far but at the cost of looking a little softer. I think my mild bulk has sped up recently, too quickly actually so starting next week I’m entering a mild cut. I’ve been getting a push towards getting a photoshoot since late last year but have never really gotten off my arse about it until now so I’m starting to take self pics solo (and soon with female partners) to get ideas, some self research if you will. I’ve got access to a small network of young aspiring female models and I’ve got a photographer or a small network of to also work with. I’d like to get at least one shoot down before the weather gets cooler and what a perfect time to get some sort of life snapshot done, because I turn 32 in a couple of weeks. It’s something I can look back to and say “Hey, that’s how I looked like at age 32”, amongst other things.

Damage Control

• N/A

Notes
Every fucking thing waist and up are sore from mild to moderate. Pecs, arms, lats, back, fuck me dead. I’ve never felt so swole in my life. Weight-in indicates that I’ve settled on 75.7kg today and there’s no telling what the next 5 days will do as they will be pretty relaxed on all fronts. Pectoral and back stretches were all maintained overnight as well as the daily loading I do for my injured/healing right tricep tendon. I will not be able to maintain these starting from tonight but I’ll try and squeeze them in every now and then.

Weekend Outlook going Into Week 5

Training
The usual Saturday conditioning will be skipped but I will be moving around and doing things while I’m away of town from today through to Sunday. No logging will occur but my accommodation (or accommodations ;) I should say) has gym/pool facilities.

Nutrition
No logging/counting will be done in the nutrition front either. As with training, nutrition will be flexible over the next 5 days. Plus, my general approach: when alcomaholz is in the equation, all logging stops. And there will be alcohol consumption every fucking day I assure you.

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