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Tuesday: Upper A, Week 5.
Tuesday, 12-30-14 Cycle I, Week 5: Upper A Yesterday's nutrition: Light for a lifting day. Last night's sleep: 7 hours. GYM STUFF: DB Press: 5 @ 30 lbs 5, 5, 5 @ 47.5 lbs (+2.5 lbs) Chins:...
Monday: Lower A, Week 5.
Monday, 12-29-14 Cycle I, Week 5: Lower A Yesterday's nutrition: Fair. Last night's sleep: Good. Semi-Daily Pull-ups and Push-ups Neutral-Grip Pull-ups: 12 @ BW Push-ups: 25 @ BW GYM STUF...
Legs/Push/Pull
Legs: Squat 5x5 Deadlift 3x3/RDL 3x8 Leg Ex: 3x12 Leg Curl: 3x12 Abductor: 2x12 Static Lunge 3x8 (back ex, plank) Push: BB Bench: 5x5 DB Seated Press: 4x8 Pressdown 4x12 Cable Crossover: 4x...
BroSplit. quads/chest/back/shoulders/arms.
Quads Chest Back (Deadlift) Shoulders Arms Rest/Cardio + repeat Quads Squat 4x8 Front Squat 4x12 Leg Ex Leg Curl Jumping Lunges? 3x15 Chest BB Incline Press 4x8 DB Press 4x12 Cable Crossover thin...
Saturday: Upper B, Week 4.
Saturday, 12-27-14 Cycle I, Week 4: Upper B Yesterday's nutrition: Near perfect. Last night's sleep: Good, 8 hours. GYM STUFF: BB Bench Press: 5 @ 45, 95, 125 lbs 5, 5, 7 @ 150 lbs (+5 lbs...
Friday: Lower B, Week 4.
Friday, 12-26-14. Cycle I, Week 4: Lower B Semi-Daily Pull-ups and Push-ups Neutral-Grip Pull-ups: 12 @ BW Push-ups: 25 @ BW Yesterday's nutrition: Pretty terrible. Last night's sleep: ins...
Wednesday: Upper A, Week 4.
Wednesday, 12-24-14 Cycle I, Week 4: Upper A Yesterday's nutrition: Good despite fast food. Last night's sleep: insomnia; 5.5 hours. GYM STUFF: DB Press: 5 @ 30 lbs 5, 5, 6 @ 45 lbs (+2.5 ...
Tuesday: Lower A, Week 4.
Tuesday, 12-23-14 Cycle I, Week 4: Lower A Yesterday's nutrition: More carbs than usual, but otherwise sufficient. Last night's sleep: 10+ hours GYM STUFF: LOTS of foam rolling Squats: 5 @...
Thursday, Upper B, Week 3.
Thursday, 12-18-14 Cycle I, Week 3: Upper B Yesterday's nutrition: Good. Last night's sleep: Good. GYM STUFF: BB Bench Press: 5 @ 45, 95 lbs; 4 @ 125 lbs 5, 5, 6 @ 145 lbs (+5 lbs) DB One-...
Wednesday: Lower B, Week 3.
I find I’m most tired and feel the “most weak” after a rest day. Go figure. Wednesday, 12-17-14. Cycle I, Week 3: Lower B Semi-Daily Pull-ups and Push-ups Neutral-Grip Pull-ups: 12 @ BW Push-...
Monday: Upper A, Week 3.
Due to both staying up late and having things to do mid-day on campus, did this around 9pm. Monday, 12-15-14 Cycle I, Week 3: Upper A Yesterday's nutrition: Just okay. Last night's sleep: sta...
Sunday: Lower A, Week 3.
Woke up depressive and anxious. Sunday, 12-14-14 Cycle I, Week 3: Lower A Semi-Daily Pull-ups and Push-ups Neutral-Grip Pull-ups: 12 @ BW Push-ups: 25 @ BW Yesterday's nutrition: Good. Last...
Saturday: Cardio.
I hate cardio. A lot of lifting philosophies say you don’t need cardio, or even shouldn’t do it. That HIIT and lifting itself does more for raising metabolism than steady state. That diet matte...
Friday: Upper B, Week 2.
Friday, 12-12-14 Cycle I, Week 2: Upper B Yesterday's nutrition: Good. Last night's sleep: Good. GYM STUFF: BB Bench Press: 5 @ 45, 95, 115 lbs 5, 5, 7 @ 140 lbs (+5 lbs) DB One-Arm Row: ...
Thursday: Lower B, Week 2.
Cardio coupled with experimenting with low carb yesterday meant risking performance today. Aside from diminished motivation, I’d say I survived. It’s the only style that seems to make sense for ...
Wednesday: Cardio.
Mega-exhausted this morning. And I want to try carb cycling, restricting carbs on cardio days? We’ll see what happens. Wednesday, 12-10-14 Cycle I, Week II: Cardio Yesterday's nutrition: Oka...
Tuesday: Upper A, Week 2.
I took my spreadsheet ability to the next level and plotted out a ballpark of where I want my lifts to end up over the next year, assuming a kind of worse-case progression. Like, 5 lbs per month...
Sunday, Lower A, Week 2.
I had this notion that cardio before a leg day would interfere with my workout. I certainly knocked that notion out of the park today. Really makes me wonder just how hard some are thrashing th...
Saturday: Cardio.
Cardio sucks, man. But I also know that my sads tend to crop up on rest days. So I say to myself, “Can I run for two minutes?” By the end of 60 minutes, I’m drenched in sweat, and feeling fant...
Power Hypertrophy.
Lower A Upper Rest Lower B Push Pull Rest Lower A Squats 5x3 Deadlifts 5x2 BSS 5x5 Upper Bench/Chins 5x3 Press/DBRows 5x3 Pressdown/Curls 5x5 Side L-Raise 5x5 Lower B Squats 3x8 RDL/Shrug 4x8 Glu...
Friday: Upper B.
Cycle I, Week I: Upper B Yesterday's nutrition: Good. Last night's sleep: Good. GYM STUFF: light foam rolling BB Bench Press: 5 @ 45, 95, 115 lbs 5, 5, 7 @ 135 lbs DB One-Arm Row: 5 @ 55...
Thursday, Lower B.
Cycle I, Week I: Lower B Semi-Daily Pull-ups and Push-ups Neutral-Grip Pull-ups: 11 @ BW Push-ups: 23 @ BW Yesterday's nutrition: Good. Last night's sleep: Good. GYM STUFF: light foam ro...
Wednesday: Rest.
Cycle I, Week I: Rest Semi-Daily Pull-ups and Push-ups Neutral-Grip Pull-ups: 11 @ BW Push-ups: 23 @ BW Yesterday's nutrition: Good. Last night's sleep: <5 hours (insomnia) I’m on cam...
Tuesday, Vertical Day.
Cycle I, Week I: Vertical Day Yesterday's nutrition: Spot-on (couple cookies aside yumyum) Last night's sleep: fantastic GYM STUFF: light foam rolling DB Press: 5 @ 25 lbs 5, 5, 8 @ 37.5 ...
Monday, Squat/Deads.
Cycle I, Week I: Squat/Dead Day Semi-Daily Pull-ups and Push-ups Neutral-Grip Pull-ups: 11 @ BW Push-ups: 24 @ BW Yesterday's nutrition: Erratic. Last night's sleep: 6 hours. GYM STUFF: ...
Book Description
Timmy’s exerbabble for the year 2015 (and beyond). Transcribing breeds accountability. And years of logs makes it useful to track progress. I pick things up and put them down.
