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25 September 2003 @ 11:39 pm
Here we go again  
Yes, I've gotten damn lazy at journaling workouts in a timely fashion. Bleh.

Saturday

First attempt at assistance day! Yaaaaay! I wasn't really sure what to do, so I just picked my favorite two leg exercises, pull exercises (for upper back), and push exercises and planned out the sets by guess and by gosh, going lighter for the push stuff because I'd just benched heavy the day before. I tried to do a ladder for chin-ups, but I went back and read the Pavel article later and found out that I'd fucked up. I was supposed to only rest a short period of time in between each mini-set, not 2 minutes. Oh well. *shrugs* Live and learn, I guess.

Front squat - 5 @ 45 pounds, 5 @ 55, 5 @ 60, 5 @ 65, 5 @ 70
Stiff-legged deadlift - 6 @ 60, 6 @ 90, 6 @ 120
Chin-up - 1, 2, 3, 1, 2
Bent-over barbell row - 6 @ 55, 6 @ 80, 6 @ 95, 6 @ 100
Incline bench press - 8 @ 45, 8 @ 55, 8 @ 60
Military press - 8 @ 30, 8 @ 45, 6 @ 50

Monday

Speed deadlift - 2x2 @ 65, 3x2 @ 75, 3x2 @ 80
Bench press - 3 @ 45, 3 @ 70, 3 @ 95, 2 @ 100 (YAAAAAAY)
Squat - 6 @ 45, 6 @ 70, 6 @ 90, 4 @ 95

Wednesday

As you can see, I decided to add chin-ups to each main workout. This time, I'm doing my approximation of a Pavel Ladder for Newbies - do a rep, rest for a count of 15, and repeat until it starts to get difficult. "Starts" being the operative word here, considering that you don't want to fail out on an exercise that you're doing three times a week. Considering that I can complete nine chins if I do them all at once, I figured that three per workout would be a good place to start. (Pavel says that spreading a workload out is more effective for increasing your skill at an exercise than dumping said workload on yourself all at once. Based on my short experience with this routine and what I've read about workouts for strength, I think that makes a hell of a lot of sense.) I'm not sure how I'll adjust this as I progress. All I know is that it will be hella sweet when I can do full sets. ^_^

Speed bench - 2x2 @ 50, 3x2 @ 55, 3x2 @ 60
Squat - 3 @ 50, 3 @ 75, 3 @ 100, 3 @ 105, 3 @ 110 (YAAAAAAY)
Deadlift - 6 @ 60, 6 @ 95, 4 @ 125 (and every one of those last lifts was a struggle...I guess I was worn out from squatting)
Chin-up - 1, 1, 1

Thursday (today)

Cardio - Rowing machine, just over 3000 yards in 14:30. I posted about my ass problem on the bodybuilding.com boards and got some form pointers, so I thought it would be a good idea to focus on reaching a difficult level of intensity while keeping my butt from shifting around and chafing. I did wind up with a bit of irritation, but it was much less than last time, and I was pleasantly surprised at how well the machine wore me out even though I wasn't scooting forward and backward at breakneck speed. As per the recommendations I received from people who knew how to row properly, I pushed off somewhat slowly instead of just jerking back. I wound up moving at a seemingly leisurely pace, but the intensity stayed high enough that I was bumbling around and out of breath when I got done with my workout. I incorporated some intervals into this session, dropping down to a moderate pace for a minute when I thought I needed it, but I never went all out. My goal is to get my form to a point where I can truly bust ass HIIT-style, but until then, this seated equivalent of a tough jog works for me. ^_^

 
 
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