Lifting for 4-2-9
I woke up feeling like a million bucks. I’ve been pushing myself very hard for months. Gotta do this NOW, gotta get going NOW. I feel like I chastize myself for dawdling in the morning before going to the gym. So after Candi left, I let myself dawdle until just before noon. No hurry. No rush. No big deal.
It’s a gorgeous day outside.
- NROL, Fat Loss I
Day B, Workout VI
Rest: 60 sec between exercises (-15 seconds)
Alternating Sets
BB Deadlift: 3×12 @ 175 lbs (+10 lbs)
DB Incline Press: 12, 12, 8 @ 40 lbs
Alternating Sets
Plate Step-up: 2×12 @ 10 lbs; 12 @ BW
Mixed Grip Lat Pull: 3×12 @ 120 lbs
Alternating Sets
BB Romanian Deadlift: 3×12 @ 115 lbs (+15 lbs)
Swiss Ball Lateral Roll: 3×12 @ BW
Metabolic Overdrive: 3 2 rounds on elliptical (1 minute hard, 2 minutes recovery)
Workout six. This would mark the halfway point of Fat Loss I. My, how two weeks passes so quickly! 10 weeks left of my experiment. Compliance is 100%, and I’m feeling very motivated. Strength is being maintained, and my cardiovascular endurance is increasing. Good, very good.
I swear, I never intended to turn into a grunter. Well, not like the silly gutteral grunting I can do. It’s just that high-rep deadlifts are HARD. You’re really not near failure, yet you have to mentally exert a lot more effort to KEEP GOING. Your body says “Let’s take a break!” You have to reply “NO, MUST KEEP GOING.” As I remembered from the last time I did this, I felt quite recovered after the incline presses, even though they fatigued my upper body. I’ll probably increase the deadlifts anyway, as I figure I can push myself next workout. Grawr. Nothing is set in stone, but it would be rather ambitious to pull 205 lbs for 3×10 with short rest periods. It can be done!
Bah, step-ups. Burrrrrrrrrn. I may increase the lat pulls anyway next workout. It burns towards the end, but there’s only one way to tell if I’m leaving anything in the tank.
I let my head feel a little more normal before getting into the RDLs. No speeding through it, one repetition at a time.
Left my bookbag in my car. Time to give myself a mental break. Only objective today is to take care of my online first aid class. Girlfriend said she’d meet me here. I want to do something fun.
I can’t remember if I made a lot of grunting noise, but I do remember being quite worried about losing consciousness or having something else break down or a heart attack when I was doing squats and would be very very very careful not to push myself too far.
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So, I can’t do a pull up and it’s scheduled in the next phase of my workouts. What can I sub for this until I’m strong enough. (And I WILL get strong enough.)
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RYN: Ned has a lot of shirts too, but like, 3 pairs of pants I think. Is it a guy thing that they just don’t like pants as much? Man I could spend so much money on jeans you have no idea lol. I tend to go expensive on pants and cheaper on shirts. Glad to know you somewhat know where I am coming from although I think you have a lot more self control than I do 🙂
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RYN: Strangely enough, I’m totally for going long periods of time without washing pants. For one thing, my pants never look dirty or smell weird unless I got in rainstorm or walked through dirty snow or something and for another they last much longer if you don’t wash them that often. This is probably why you still have a pair of pants from HS!
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r: HOLY SHIT. gramma is hardcore.
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From Stumptuous: I don’t know what I’m doing next. Day 1 Circuit 1 4-5 circuits: warm-up (8 reps) plus 3-4 circuits with 5 reps per exercise A1: Deadlift variation A2: Pull-up variation A3: Overhead pressing variation 0-1 minute rest between sets for a total of 3-4 minutes before repeating any given exercise Circuit 2 2-3 circuits, 7-10 reps per exerciseB1: Split squat, lunge or step-up variation B2: Single-arm rowing variation B3: Single-arm chest pressing variation B4: Core work: reverse crunch variation No rest between sets for a total of 3-4 minutes before repeating any given exercise Circuit 3 2 circuits C1: Sprint, push or drag (20-25 seconds) + core stability work (20-30 seconds) + elbow flexion C2: Jumping variation (10-12) + rear delt or low trap work + elbow extension Record your total time for both circuits and try to beat it during your next workout
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I only grunt or moan when I’m plugged into my ipod, lol…I’m not conscious of my out-loud noises. Except farting. I will STOP a squat or whatever before letting out a left cheek sneak, lol.
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