Lifting for 4-16-9
- NROL, Fat Loss I
Day B, Workout XII; END OF PHASE I
Rest: 45 sec between exercises
Alternating Sets
BB Deadlift: 3×10 @ 205 lbs (+10 lbs)
DB Incline Press: 10, 10, 5 @ 45 lbs
Alternating Sets
DB Step-up: 3×10 @ 20 lbs
Mixed Grip Lat Pull: 10, 8, 6 @ 140 lbs
Alternating Sets
BB Romanian Deadlift: 3×10 @ 145 lbs (+10 lbs)
Swiss Ball Lateral Roll: 3×10 @ BW
Metabolic Overdrive: 3 rounds on elliptical (1 minute hard, 2 minutes recovery)
I was determined to push my upper limit on those deadlifts. There’s muscular fatigue where you can tell your legs are taxed. There’s lung fatigue, when you’re getting winded. And then there’s muscular failure. I was winded, and I could tell I didn’t have much more left in me. Now that will cause a metabolic response.
Lost reps in the second set of lat pull. I went left-arm supinated for the first and third sets today, maybe that had something to do with it. Though, that would mean my right arm was dominant during the second set. Hrm. :: shrugs :: Whatever, it was taxing, which was the point.
My right ankle still feels weird. It feels just fine when I jog or do anything, but I worry about it giving me shit when I get into a bulgarian split squat stance. That is, dorsiflexing is uncomfortable. Phase II has a bulgarian split squat with an overhead press, notorious for being one of the hardest exercises. I want to do it right.
I’m going to take Saturday to test some weights for Phase II, and otherwise give myself a minor breather. I’m not sure what weight to use for front squats, let alone snatch grip deads. The incline bench is on the other side of the gym from the deadlift platform. I’m not sure how I’ll resolve that. Especially when the rest periods go down to 30 seconds. Suck it up, maybe?
I’ve been silent about my weight because I don’t want to be obsessive. I have before pictures. I’m just curious what my after pictures will be. By numbers, I’ve lost around 8 lbs in the past month during this routine. And I’m not even being too anal about what I eat. I also still have some extra room for additional activity. More cardio, that is. Do your damn cardio. Energy-wise, I feel just fine. Don’t feel run-down in the slightest. Morning woods have been aggressive as ever. Phase II, I’ll try permanently adding a third day of cardio, and adding a fourth interval to the metabolic overdrive shtick.
And yet I’m still looking forward to when I can go back to more strength-orientated training. This is the shit you do to jack your conditioning and prove “I CAN DO IT, BITCHES.”
I have a bit of studying to do for class. There’s some math-orientated stuff to do, but it’s a lot easier than it looks. I completely thank my AP Physics teacher. Nobody in any of my college-level classes ever broke down dimensional analysis like he did. “Dimensional analysis” is just a fancy way for saying “Take care of your units and your units will take care of you.” Or was it eunuchs. Mr. Gounaud did have one of those quiet wits that strikes when you’re not paying attention. Point being, we’re using equations that have a buttload of units in them, but if you bother to write them out in a logical fashion, you see the units of the resultant. And given that, you can logically figure out the next step based on the units of the final resultant that you’re looking for.
In other words, don’t ask me what the hell (ml/kg/min)/(m/min) means, but I know how to cancel shit out so it makes sense. For the math-orientated, yes, you’d think the minutes cancel. But the equation we use multiplies by (m/min), so you end up with (ml/kg/min), anyway. Fancy that. I do love logic.
Got around to seeing the secretary of the department about getting credit for being certified in CPR. There was talk of the health fair and I mentioned wanting to give blood. Turns out the ambulance has already left. What the hell? It’s not even 3PM! I actually WANTED to give blood. Because it’s on the list of things I’m scared of. Plus it could count as “volunteering”. Hey, it’s volunteering my red and white blood cells to go to work for someone else!