Splattered Angst

As I am setting at my desk this morning engaging in some mindless administrative tasks I am thinking I need to take some "grow days". The last couple of weeks have been quite a ride and the workouts have been going really well, but this week has caused me to recoil. I have noticed a shift from the enjoyable muscle tightness that I revel in to the unsettling "tink-tink" of complaint in tendons and connective tissue, i.e., bicep, hamstring, areas in my front deltoid, etc. Can you say "overtrain"?

Watching impressive gains in strength in my workout partner after he had a full week away from the gym [a business trip] reminded me of reading I had done on  the importance of "grow days" and living with the counter intuitive reality that regular days off are critical to building muscle and giving the body the time to adjust to what you are doing. Similar to getting a sun tan: You want to expose yourself for a brief time to the intensity of the heat, but if you are out there too frequently and for too long, you are going to fry! You have to limit the exposures and give you body a chance to compensate by tanning and building up a resistance to what you are doing. The same holds true for weight training.

So tomorrow and Saturday I am staying away from the gym. This coming week I am going to do just an organic mix of stretching, abs and aerobics - I might hit the aerobics harder than usual, but I’ll be steering clear of the iron.

The extra time I have I’ll use to craft a new workout for when I dive back in. I came across this youtube clip last night and thought I might try and put together a workout on the premise this guy had going - just expand it to other body parts:

http://www.youtube.com/watch?v=_wuQHv_Puq0&eurl

We’ll see how things develop …

I really have felt like this past week has zoomed by and gone well. In the absence of my workout partner [on a business trip] I seemed to have developed an ability to push myself and stayed focused. The iPod Shuffel was a good idea … it seems to help me shut other things out and focus on why I am there.

I continue to swap exercises around weekly and the workout below is certainly not exception. I have even thrown in some "whole body/core" moves last week and I am going to continue with them on ab days. There are some movements that I continue to be challenged and I do find myself getting stronger at. Those I hang on to in the workout, like close grip pull-ups [palms forward] and I am getting close to doing all 5 sets of 5 reps with a 25lb plate belted on. Dips I don’t think I’ll ever drop from the workouts either.

Box showed up with my new pair of running shoes yesterday … and I have to admit that I am something other than normal. I have gotten hooked on shoes that go by the name of "Earth."

http://www.earth.us/ [I get them from planetshoes.com]

I came across these kind of shoes in a shop in Laguna Nigel just up the coast from where I live a year or so ago and I was blown away with the "negative heel" business. It is a shoe where the heel sets lower in the shoe than the rest of your foot. It sounded counter intuitive until I put them on. It was pretty strange … the relaxing kind of sensation I felt in my back the instant I threw them on. It was crazy. I have got 3-4 pair of these kinds of shoes now, business, casual and gym shoes. It is all I wear. I thought that I might go back to a regular kind of running shoes when my previous set of Earth running shoes wore out. I bought a nicer pair at a local sports outlet after checking around a bit. I wore them for a day or two in the gym and it was a no go! I ordered up another pair of Earth running shoes. I’ll should be hitting the running trail here again soon.

The diet is holding steady at 3200 calories a day with 33% Protein, 45% Carbs and 22% Healthy Fats. Measurements yesterday were good. Everything has remained surprisingly the same [chest, legs, shoulders, arms, etc.] with the exception of my calves which seem to have sprouted a 1/4" and my waist has shrunk a half inch from the previous month. Current weight: 199.4

Here is what I’ll be undertaking with the workout partner [if he is up for it] this coming week.
Monday: 5 x 5 Chest and Back
Weighted Pull Ups [close grip/palms forward] 25 lb belted on
Weighted Dips [Elbows out] 35 lb belted on
Chest Supported Row
DB Incline Press

Tuesday: 4 sets, Abs and Core
Hanging Crunch/ Oblique Crunch
Weighted Ball Crunches [100 rep]
DB “V” Set up [progressively heavier weight]

Wednesday: 5 x 5, Leg Extensions
Smith Machine Squat
Leg Curls
Leg Press
Seated Calve Raise

Thursday: 4 sets, Abs and Core
Hanging Crunch – no straps, grip only
Floor Wipes
DB Push-Up/Row
Ball Crunches

Friday: 5 x 5, Arms
Tricep Push Down
Suspended Cable Curls
DB Behind-the-neck Triceps Press
Seated DB Curls
Bench Dips [Heavy!]

Saturday: 5 x 5, Shoulders/Traps
Smith Mach Behind the Neck Mil Press
Upright Rows
Smith Mach Shrugs [Wider Grip]
Shoulder Machine Raise

I think it is time tor replace the shoes. I have had a couple of different things happen lately when I have been running that is leading me to believe that the current pair has broken down and it is time for some new ones. I am not a heavy jogger really. Just once at the most twice a week. If anyone reading has any suggestions for a brand of shoes, let me know. My brother recommends Brooks "Glycerin" …
Keeping at the 5 x 5. I continue to swap exercises around and keep things interesting. I have added a couple of new movements to the core workout: full body kinds of movements, push up rows, V ups and the like as well as the usual swapping out of other certain exercises. There are some though that I don’t ever seem to be able to bring myself to trading out. Like pull ups and dips, seated incline dumbbell curls, ball crunches [weighted], tricep push downs. These seem to be movements where a gage has developed and I am seeing incrimental increases in strenght. Those I’ll hang on to and keep at. Here is what the coming week looks like:

Monday: 5 x 5
Chest and Back
Weighted Pull Ups [close grip/palms forward] 25 lb
Weighted Dips [Elbows out] 35 lb
Chest Supported Row
DB Fly

Tuesday: 4 sets
Abs and Core
Hanging Crunch/ Oblique Crunch
Weighted Ball Crunches [100 rep]
DB “V” Set up [progressively heavier weight]

Wednesday: 5 x 5
Leg Extensions
Smith Machine Squat
Hack Squat
Leg Press
Smith Machine Calve Raise

Thursday: 4 sets
Abs and Core
Hanging Crunch – no straps, grip only
Floor Wipes
DB Push-Up/Row

Friday: 5 x 5
Arms
Suspended Cable Curls
Tricep Push Down
Seated DB Curls
DB Behind-the-neck Triceps Press

Saturday: 5 x 5
Shoulders/Traps:
Smith Mach Behind the Neck Mil Press
DB Dead Lift to Upright Rows [Use lighter weight as for upright row]
Smith Mach Shrugs [Wider Grip]
DB Clean Ups [35 lbs – 5 sets/10 reps]

Sunday
Stretching/Major Cardio
Hanging pull for Back and Chest
Bicep stretch
Truck Hang Downs, etc., etc.

I am going to keep after this 5 x 5 thing. I thought that doing legs in a 5 x 5 might be kind of weird, but it was amazing. Loaded various exercises up with a good deal more weight than I normally would and just made sure I kept the reps slow and the pump was a scream. Arms were the same way today too. I have learned that if you don’t slow the reps way down, you should probabley not bother with 5 x 5. You gotta make sure all the muscle fiber you can recruit to move the weight is engaged.

The workout partner [Jess] has been keeping at it too. I think we are beyond a month now and when he compared some pics that he took this week to pics he took when we started, there is some change going on that he is pretty excited about. I think the bug has bit him. He took me up on some of the Animal supps I use and he is most impressed. Animal Pump, Flex and Pak. I can almost say if you are not using that trio, you might be wasting your time. I have had such good results with them.

I won’t bore you with posting this coming week’s workout because there is not a lot of change from the previous week. I did swap out a few exercises like doing weighted close grip pull ups with a different grip and a few other things like that, but my in large, I’m staying the course for at least a couple more weeks. The extra weight you can use doing 5 x 5 really gets the confidence up. Very cool.

The workout partner and I are looking forward to the coming week of 5 x 5. We might stick with that theme for the next few weeks and see how it goes flopping the exercises around regularly. I also threw up a new video clip in my body space page of me doing some of my weekend duty prepping meals. I spend about an hour and a half maybe throwing things together in mass. I have the Goat Milk Yogurt concoction on the video [you can use regular yogurt for that too if the goat based stuff is pricey where you are] and some other tips for gleaning.

OK … here what is coming this week:

This is the coming week’s workout for me … 5 x 5

Monday: 5 x 5
Chest and Back
Weighted Pull Ups [close grip/palms in]
Weighted Dips [Elbows out]
Close Grip Low Cable Row
DB Incline Press

Tuesday: 4 sets
Abs and Core
Hanging Crunch/ Oblique Crunch  [25 Rep Minimum]
Weighted Flat Crunches [100 rep Minimum]
Flat Plank

Wednesday: 5 x 5
Leg Extensions
Smith Machine Squat
Hack Squat
Leg Press
Calve Raise Machine

Thursday: 4 sets
Abs and Core
Ball Crunch  [Weighted]
Floor Wipes
Decline Set Ups [Weighted]

Friday: 5 x 5
Arms
Reverse Grip Pull Downs
Tricep Push Down
Seated DB Curls
Skullys

Saturday: 5 x 5
Shoulders/Traps:
Smith Mach Behind the Neck Mil Press
Smith Mach Upright Rows
Smith Mach Shrugs
Shoulder Raise Machine

Sunday
Stretching Routine and Aerobics

I was quite pleased with this past week. Flying solo this past week, but I did manage with proceed with some surprising intensity. There was some post muscle soreness that would lead one to believe that something was going right with the 3 x drop sets I was doing. I also bumped up the intensity in the aerobics department this past week too and shed a couple of lbs without even trying.

Cool!
Brian
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Monday: 3 Set Circuit
Abs and Core

Hanging Crunch/ Oblique Crunch
Flat Crunches [w/medicine ball]
Flat Plank

Tuesday: 2 x 15 Circuit
Chest and Back

Circuit 1
Pull Ups [close grip/palms in]
Dips [Elbows out]
Weighted Push Ups [Plate over the Shoulder blades]

Circuit 2
Incline DB Press
BB Rows
Chest Supported Row

Wednesday: 2 x 15 Circuit
Legs

Circuit 1
Smith Machine Squat
Hack Squat
Leg Press

Circuit 2
Leg Extensions
Weighted Walking Lunges
Seated Calve Raise

Thursday: 3 set Circuit
Abs and Core

Floor Wipes
Decline Set Ups [Weighted]
Ball Crunch  [Weighted]

Friday: 2 x 15 Circuit
Arms

Circuit 1
Reverse Grip Pull Downs
Tricep Push Down
Bicep Cable Curl

Circuit 2
Seated Incline DB Curls
Skullys
Bench Dips [Weighted]

Saturday: 2 x 15 Circuit
Shoulders/Traps:

Circuit 1
Smith Mach Behind the Neck Mil Press
Smith Mach Upright Rows
Smith Mach Shrugs

Circuit 2
Incline Rear Delt Cable
Shoulder Raise Machine
Front to Side DB Raise

I have not been paying as close attention to getting in the intense aerobics sessions I have in the past and I am picking that back up. It is pretty amazing how that is effecting me. When I was at a business convention a couple of weeks back, I undertook the usual Sunday morning routine of going for a jog after a strectching routine and about half way into, my calves started screaming. Thought I could push through it and found I could not. Crap … it hurt to walk for a week. I was jogging on concrete sidewalks. Bad idea. My usual jog at home is mostly dirt path. I guess that is a bigger deal than I realized. I have recovered from that at this point [it does not hurt to walk anymore at least] and think I’ll steer clear of jogging for another week or two just to make sure that things are good. I really do enjoy it even though I have had people tell me I really do not have a jogger’s frame. I have been doing the stair mill with some intensity in the mean time - not an elliptical gizmo, we are talking  rotating stairs of doom. I go for 20 minute sessions and make sure that the level is high: 15-17 on a scale of 1-20. Last session I did at level 17 I nearly lost my breakfast, but the thing that was interesting is that I could certainly sense that my metabolism was ramped up for quite a while the rest of the day. I would be doing just normal stuff related to my work and find I was breaking a sweat. Hmmm!
It is apparent that for me the short intense aerobic bursts work way better than the long slow aerobics sessions chatting with who ever is around. Like weight training and sun tanning and now aerobics: expose yourself to the heat and then get out of there!

Picked a workout this week that would keep me focused flying solo. The workout partner is going to be out of town on business, so something intense is in order: Drop Sets. Going from one set to the next with little to no rest. I’ll be taking each movement to positive failure, starting with what I might consider a good working weight for 15 reps. I’ll drop it a plate or so [10-20 percent] each set for three consecutive sets. Should be cool.

Here is what my diet looks like, for those interested.

I do PLAN a cheat meal every weekend. I’ll either have some kind of restaurant meal [I love Soup Plantation here in CA] or go out for Steak. The usual the last several weeks however has been BBQ steak at home. It is either Sirloin, Tritip or New York and I eat as much as I can hold.

Here is the usual daily fare:

Early AM
1 Cup Low Fat Yogurt
1 Scoop Protein Powder
Juice
Fruit

Mid Workout
Aminos [Higher Power] … I just take a chug from the bottle. Liquid Aminos are  great.

Post workout Meal - Frozen. I make this meal in mass every weekend [8 at a time] and throw it in the freezer. The amounts below are what each serving approximately shakes out to.

1 Cup Goat Milk Yogurt
1/2 Cup Ezekiel Cereal
2 Scoop Protein Powder
1/8 Cup Honey

10:00 AM meal. I also make these 6 at a time and throw them in the fridge. I start with a box of Couscous [8 servings], 2 lbs of ground beef and mix them together after they are cooked. Then I season it with the dressing. Each serving contains approximately what is mentioned below.

1 Cup Couscous
Ground Beef 6 Oz
1/8 Cup Spicy Ranch Dressing

2-3 hours later:

1 Cup Pearl Barley
1 Small Can Tuna
1/8 Cup Asian Sesame Dressing

2-3 hours later:

1 Cup Brown Rice
1/2 Can of Kirkland [Costco] Chicken
1/8 Cup Vidalia Onion Dressing

2 Hours later:
2 Sweet Potatoes
Supp: Animal Flex

Before Bed
1 Cup 4% Cottage  Cheese

Totals: 3670 Cal, Protein: 302g, Carbs: 413g, Fats: 90g
33% Protein, 45% Carbs, 22% Fats

2 1/2 Cup ZipLock Containers are the way to go … You can buy them at WalMart for pretty cheap. I have about 30-40 of them. Making most dishes in advance makes it easy to stay on course and keep the muscle building.

Be as relentless about the diet as you are about the workouts and you’ll get there, eh?