Exerbabble for 9-26-7

Today’s Workout:

NROL, Hypertrophy I
Day B, Workout II

BB Back Squat:
3 @ 95 lbs
4×10 @ 135 lbs lbs

BB Deadlift w/Shrug:
3 @ 135 lbs lbs
10, 10, 8, – @ 185 lbs

Alternating Sets:
Bulgarian Split Squat: 4×10 @ BW
Step-up: 4×10 @ BW

Reverse Crunch: 3×15 @ BW

(Usual stretching.)

No wonder most people don’t do proper legwork on a regular basis. It’s hard!

That is to say: Damn you Alwyn Cosgrove!

I smartly undershot my squat weight, because I wanted to start with a weight that I could complete all sets with good form. Okay, it wasn’t perfect for every rep, but I was getting the kind of depth that I want to maintain. I will lower the weight to get that depth. The fatigue wasn’t that bad, and while I did have my hips rising too fast on some reps, my ability to hit depth is what matters most. If I were using consistent reps every time, I’d probably add only five pounds and take it from there. I’ll try 145 lbs next time. I’m sure I can grind a little more in two weeks.

I knew the deadlifts would be hard. Oh yes, I knew this. I knew it would make me want to die, but I wasn’t expecting to randomly hit cardiovascular failure. That’s what it was. It wasn’t muscular failure. I was lowering the 8th rep and then I suddenly found myself just gasping for air. Those shrugs were deceptive. Dropping 10 lbs would be too little, as I’d probably run into a similar problem on the fourth set. I’ll use 165 lbs next time. That’s 100 lbs less than my best triple!

I let myself try and catch my breath and otherwise recover. Even if it meant doing it just bodyweight, I was going to finish the damn workout. The bulgarian split squats and step-ups weren’t that bad, but I think my legs weren’t expecting that fourth set. “What? Huh? YOU NEVER DO MORE THAN THREE SETS OF THESE!” Ha ha. I’m going to be a total weenie in terms of weight increases, because I’m already pretty damn exhausted by this point. If it gets too intense, I just don’t know how much fortitude I’ll have.

Hey, I’m honest. I’d rather finish the damn workout than weenie out because I picked too high of a weight. There’s only one kind of weenie allowed, and that’s in my undies!

I had injested all of my bottled water by the time I got to the reverse crunches, so I hit the fountain.

The workout on Monday left my upper body pleasantly sore. Oh god, my hamstrings are going to be so sore tomorrow. Nooooooooooooeeeeezzzz.