Squat and Sticky!

It's so hot, so hot, so hot bay-baaay. Pretty sure I lost some water weight during DE Lower speedy squats tonight...

A1. Prehab/Mobility

B1. Speed Squat

8 x 45#
8 x 135#
5 x 185#
3 x 225#
5 x 3 x 245#

My lower back pumped up really fast, during warmups on these and I was a bit worried that I wouldn't be able to power through, but I laid down between sets and it helped a lot. Perhaps I need to find a fast decompression method for nights that I squat after work...

C1. Good Mornings

3 x 8 x 185#

D1. Pullups

4 x 4 x bw

D2. OH Shrugs

3 x 12 x 95#

E1. Farmer Holds

25s x 205# per hand (PR!)
20s x 205# per hand
20s x 205# per hand  

Between the pullups and the farmer holds, my lower back pump disappeared, which is fine by me. This was a good session overall. Squats felt great, and the PR on the first farmer hold was awesome.

sundays at the marina

You know it's weird, I've been reading for years about manipulating metabolism through feast and fast cycles and how carbs can fill out your muscles and all sorts of things like that, but today was the first time i think i've actually seen it in practice. Definitely time to start paying more attention to that sort of thing, though honestly I have a pretty good idea what foods work for me, and it's actually a pretty good balance of clean and not so clean, so, skippy. The hard part now is going to be not becoming a Venice Beach cliche...haha i kid, i kid:

• Bench: 5x8 165
• Incline DB: 4x12 45
• Face Pull: 4x12 LAF 57.5
• Decline DB: 4x12 45
• 2Pt DB Row: 4x12 75
• Seated Row: 4x12 LAF 57.5

All the clean shiny equipment in the world can't disguise i nice rusty beatup gym underneath it all...it's only LA Fitness in name. No workout track today.

Achy Breaky Parts

ME Bench Day. Sweet Jebus my left pec/shoulder thing didn't flare up at ALL (knock on wood). Right trap/shoulder was a bit achy, but I'm fine with achy.

A1. Hip/Shoulder Mobility/Prehab

B1. Bench

2 x 8 x 45#
5 x 135#
3 x 185#
1 x 215#
3 x 1 x 245#

C1. OH Press

8 x 45#
5 x 95#
3 x 8 x 145#

Right shoulder/trap was a bit achy on these. Not sure what it is, probably just something out of whack. It didn't hinder the lifts at all.

D1. 1-Arm Row

4 x 6 x 115#

D2. Ab Fallouts

3 x 8 x bw              

Everything felt OK, but not great. Been very achy and creaky this week, I feel like I'm rusting up or something. Was gonna do some farmer walks or tire flips to finish but I just didn't have it in me...  

owning new life forms

Alright then, made it through weel 5 then, but for some reason methinks fat loss has just screeched to a halt. Didn't think doubling the calories and adding a small amt of peri-workout carbs would have that effect, but like i said, i seem to be able to get fat on air, so the fact that i'm getting fat again on 1600 cals doesn't surprise me. I imagine my metabolism is through the floor by now, but you know, let's see how this walking to work everyday pans out over the remaining 3 weeks. The heavier ankle weights seem to be working for now, but i'm not really feeling much from them either. Maybe time to finally buy that weight vest i've been talking about:

• Press: 5x8 95
• High Pull: 5x5 115
• Bentover Row: 4x12 135
• A1. Lat Pull: 4x12 80
• A2. Neutral Pull: 4x12 80
• A3. Kneeling Neutral Pull: 4x12 160
• Front Raise: 4x12 30

And now, two days off and a solid fast, i said 36 hours, but it may end up being 48 unless i want to eat breakfast tomorrow...which i dont. Workout track of the evening: I'm Pretty Much Fucked - Mindless Faith.

at any moment

Alright so i pulled it together enough to hit the AM makeup session this morning, which was nice...Damn it's nice to be walking distance from the office, and it's even a nice walk too. That's just a good. Also, sleeping in your own bed? Priceless. I haven't slept that well since I moved, no offense to the fine folks at Oakwood Apartments. Left wrist has loosened back up, chalk that up to being wrapped in the heating pad maybe, tho i couldn't get it to pop out nicely like i did last time i had such an issue. Ah well, as long as we're good to go. Man, today is just ultimate upper body day, if i can get through presses and my pulldown tri-set today I'll be rockin:

• Bench: 5x8 155 -> 165
• T-Bar Row: 4x12 100 -> 110
• Decline DB Bench: 4x12 45
• 2Pt DB Row: 4x12 70
• Incline DB Bench: 4x12 40 -> 45
• A1. TRX Chest: 4x15
• A2. TRX Back: 4x15

Man, if my hands hadn't been baked out from something i did yesterday, not sure what, I think I could've gone for the 20 set on the rows. Definitely need to start thinking about Krocin em up. Workout track of the morning: One Good Reason - Vigilante.

between human and divine

Surprising what a few grams of carbs and some extra calories will do. Felt like i was going a bit light today, but this should actually be a heavy week overall, two deadlift sessions (unintentional) and going to wrap it up with press tomorrow. No bench this week, unless i try to pull a two-a-day tomorrow, which from the look of things probably isn't going to happen, tho I'm going to try and wrap up here pretty quick and hit the sack...first night in the new apt, that should be interesting. Crap, you know two-a-day actually sounded feasible about 2 hours ago, of course i didn't think about the fact that it's tomorrow...shit. Ah well. Broz would make me do it:

• A1. EZ Curl: 5x8 75 -> 85
• A2. EZ French: 5x8 65
• B1. Bent DB Curl: 4x12 30 -> 35
• B2. Push Down: 4x12 130 -> 140
• C1. Bent Hammer: 4x12 35 -> 40
• C2. OHX: 4x12 110
• D1. Cable Curl: 4x12 120
• D2. Stiff Pushdown: 4x12 120 ->140
• E1. TRX Curl: 4x12 -> 4x15
• E2. TRX Overhead: 4x12 -> 4x15

Workout track of the evening: Echo Chamber -Negative Format. We should all deal in mind control, it makes us better lifters.

It's Gettin' Hot in Here

The garage, it is so hot. DE Lower tonight.

A1. Prehab/Mobility

B1. Speed Pull

8 x 45#
8 x 135#
5 x 225#
6 x 2 x 300#

After wanting nothing to do with the gym tonight, these felt pretty damn good. Used looooots of chalk due to the hot-n-stickiness of the garage though.

C1. SSB 12" Box Squats

3 x 8 x 245#

Pretty sure I saw Jeebus during these.

D1. T-Bar Row

2 x 12 x 135#

D2. Plate Swings

3 x 15 x 45#

Was gonna do Farmer Holds, but the heat finally got to me. Overall a good session, though.