Sirtitan’s BodyBlog

This workout was brutal.  I did the farmers walk for the first time in my life today and I’ve never felt such pain in my forearms before.  Even a COC gripper could never give me such an insane pump.  The veins in my arms were ready to explode. 

Into my third set of deadlifts I knew my back wasn’t fully recovered from all the pullups on Sunday.  I was still happy to put up 425lbs. , but I think on a good day I should be able to get it up for 2 reps.  Needless to say, today, 11/29 I am so freakin’ sore.  My calves, hammys, butt, hips, back, and arms are in shambles.  I’m already up to 200 grams of protein consumption on the day.  I’d like to hit 300 before I go to bed.  (I had about 8 servings of extend today.) Hope it hastens the recovery.  Here was the workout:

Deadlifts: 135/10 225/10 315/9 425/1 345/6 225/10

Standing calve raises: 100/20 160/11 220/10 280/7 220/9 160/10

Farmers walk: 70s for a distance of a quarter mile completed in 6 sets. 

I had a hard time sleeping last night.  This seems to happen every Sunday night.  I usually sleep about 10 hours the night before so I was certain this was the problem so I forced myself to only sleep 8 hours this time.  Unfortunately it didn’t work.  I’ve been consuming a ton of Extend on top of my diet.  Is it just me or does this stuff make you burn fat?  My face has been pretty flush the last few days which for me indicates I’m burning more fat that usual.

I didn’t want to do a big workout today to let the body get prepared for deadlifts tomorrow.  But right now I really have to hasten my body’s adaptation to the bench press if I’m going to bench press 315lbs. anytime soon.  So I did two sets of bench today: 225/7 & 275/1 +2 forced.  Aside from that I did about 50 minutes on the bike.  I went easy making sure not to go over 140 bpm.  I’m pretty stoked about tomorrow.  Pound by pound I’m inching closer to my PRs from a decade ago!  Til next time…

Today I did a workout with one of my good friends who goes to the gym, but at the strangest hours of the day due to his work schedule.  We worked out a time to meet and had an awesome workout today.  I was so tempted to push it in the pullups with 90lbs of additional resistence, but I held back to 70lbs.  I guess I’m still traumatized by that stinging pain from the pullup injury.  We did alot of forced reps today which is exhausting, but you feel so good after the workout.

Pullups:  bw/11 , bw+25/7 (+1 forced), bw+70/2 (+2 forced), bw+35/5

Chinups: bw+35/5 (+2 forced), bw+35/4 (+2 forced)

Bench Press:  135/10, 225/5(+3 forced), 275/1 (+4 forced), 185/7 (+3 forced)

Db curls: 35s/10, 35s/7, 35s/6

My training partner is in Spain for the holiday, so I was on my own for this one.  I didn’t feel too strong on the squats, but I was getting an awesome leg pump with the extensions and curls.  My bench press is getting back to where it was before the pullup injury, but I’m still shy about being explosive in my rep speed.  It feels like it just wasn’t my upper trap that was affected but my shoulder as well. 

Squats: 135/10 225/10 275/2 295/1 205/8

Leg extensions: 90/11 120/12 150/12 180/8 210/6 120/10

Leg Curls : 80/12 110/10 130/7 150/4 100/7

Bench press: 225/7 225/5 205/7

Flat db flyes: 35s/10 50s/10 50s/7

TOday’s workout was really great.  The deadlifts really gave the traps a stretch and a half.  They no longer feel so knotted up.  I think it’s also time to buy the Captains of crush #3 gripper.  I can close the #2 8 times with my right hand and 5 with my left.  I still remember the day I couldn’t close the #1.  Boy have times changed , and many of friends struggled to open bottles of water or gatorade in the fridge that I had closed. 

Deadlifts: 135/10 225/10 315/10 415/2 335/6

Arnold Press: 40s/10 50s/10 60s/6 (+1 forced)

Close grip bench press: 135/10 185/8(+1forced) 205/4 (+1 forced)

Db Shrugs 120s/6 105s/8

I’ll tell ya I don’t heal like I used to 10 years ago.  I decided to put in a hard effort at the gym this day with my training partner.  There’s no longer any cronic pain in my traps, but they feel unusually tight.  On my first heavy set of bench I felt my shoulder blades crack.  It was a good crack, it allievated the tightness in the back.  I think I’m gonna pony up some cash for massage therapy this week.  The workout went well and I didn’t really start pushing until I was doing bench with dumbells.  I should probably update my stats soon.  The creatine has caused a ton of water retention and ballooned my weight to 193lbs.  I love the skin tingle from the redline ingredients in the no-shotgun (that’s my creatine source).  No strength results yet, only been two real workouts while taking creatine thusfar.

Bench Press: 135/10 225/5 225/4 185/9

Db incline bench press 40s/12 60s/10 80s/6 90s/2(+2 forced) 60s/10

Flat db flyes 20s/10 30s/10 40s/10 50s/4

21s: 50/7 7 7 , 60/ 7 7 0, 60/ 7 7 2

Barbells Curls: 70/9 80/4

Machine Curls: 50/10 60/6 50/7

I managed to get myself injured already.  During my workout on Monday, I felt some unusual tightness in my traps after the set of weighted pullups with 90lbs.  The workout went fine even though I felt tight.  I didn’t feel so bad either when I came on here and logged in the workout.  The problem was when I went to bed that night.  I had the hardest time trying to move my neck around.  I must of pulled something in my upper trap region on the right side.  Monday and Tuesday night were a nightmare to sleep.  Wednesday and last night went better and I finally had full mobility of my neck without pain.  I did a superlight workout last night to test the muscles of the traps with a combination of lat pulldowns , some pullup, some chinups, shrugs, and bench press.  I did an hour of cardio afterwards at around 140-160 bpm to get blood gushing throughout the body.  Tonight I will be doing another light workout followed by some stretches.  Hopefully tomorrow I can get back to doing an all out workout without any forced reps or negatives. 

I’ve been waiting for this moment for a very long time.  At last it has arrived.  Today was my second workout at a new gym with my new workout partner.  Unfortunately God has blessed me, for the most part, with friends who don’t prioritize working out (unless curling pint glasses causes muscular hypertrophy) on their list of things to do; all except for one friend.  The only problem was distance.  He and his gym are like 45 minutes away from where I live, but I’ve recently had the luck of getting a job (and a 30% raise) close to the gym.  And so the new journey begins.  Now with the ability to incorporate more advanced techniques into my workout, strength and size should follow very quickly.  Here’s today’s workout.  Reps are lower for alot of sets because recovery between sets has been drastically reduced to a minute or less.  btw:  I started taking creatine today for the first time in a long time.

Squats: 135/10 225/9 275/1 245/3 185/8

Pullups: bw(wide)/10 , bw+45(wide)/4 (+1 forced rep), bw+90(wide)/1 (+2 forced reps)

Chinups: bw(med)/8 , bw+45(med)/2 (+1 forced rep), bw/5

Leg extension: 80/10 100/11 120/6 160/8

Leg Curls: 65/10 95/10 125/4

Lat Pulldowns: 120/10 160/7 140/6

100 situps

11/7:

Pullups bw(wide)/9

Chinups bw(close)/7

Incline db bench 50s/10 70s/10 80s/5 80s/3 60s/6

11/9/07:

Pullups: bw(wide)/10 ,bw(medium)/7

Chinups: bw(close)/6, bw(medium)/6

Bench Press: 225/7 , 230/4

Calf Raises: 140/16, 200/8 240/6 180/6

Pec deck: 105/10, 150/6 , 180/3, 120/8

30 minutes bike

11/10/07:

Bench Press: 225/6 275/1 (+4 negatives) 185/7

Triceps pushdown: 65/12

Incline db bench: 60s/10 75s/5 75s/6 55s/9

Dips: bw/10 bw/6

1-hand reverse grip tri pushdown 30 3/3, 20 9/9, 20 8/8

Machine one arm curl: 20 10/10, 40 10/10, 60 9/9

Standing calf raises : 100/10 160/10 160/12 100/12

Pullups: bw(neutral)/10 bw(neutral)/6 bw (neutral)/5

I am so sore today from yesterday’s workout, from traps to butt to calves.  Thank you deadlifts!  I’ve been upping my calories in the last several days (that’s what happens when you eliminate stress) and hoping to see more progress , specifically on the squats and bench press.

Deadlifts: 135/10 225/10 315/10 405/2 425/Failed on two seperate attempts 335/5 (should of been able to make it to 10) 225/10

Lat Pulldowns: 105/10 210/3 150/8

30 minutes stationary bike