Stupid Workout

Stupid Workout

Not happy with yesterday's workout.  Both squat racks were taken when I showed up.  Had to wait and then the rack on I finally got on was not my...favorite.  And top it off, I wasn't able to fit in my leg presses due to time.  F balls.

Squat - Heavy

Squat: 5 sets x 2 reps @ 80% (375lbs)

Good Mornings: 1 set x 8 reps with 185lbs, 2 sets x 8 reps with 205lbs

Reverse Hypers: 3 sets x 12 reps

Seated Leg Curls: 2 sets x 50 reps with 150lbs

I'm adding in leg work tomorrow.  That was workout was sad.

Carb Backloading Non-Training Days - Bulking

Let me preface this by saying you may need a basic understanding of carb backloading to understand the reasons for consuming certain foods/drinks at certain times.  For more info, check out http://carbbackloading.com/ .  After being on the diet for months, I've made tweaks to it to suit my schedule and tastes.

Within an hour of wakeup: 2 cups coffee, 1/4 cup heavy whipping cream, ~15g of whey isolate protein, 5g of creatine monohydrate, 400mg of caffeine

Mid to Late Morning (optional): ~30g whey isolate protein, 1/4cup raw almonds. On non-training days, if I can, I will often only eat a handful of almonds, or even skip this meal altogether.

Lunch: 8 - 10oz of chicken, spinach, broccoli, mushrooms, olive oil, almonds.  The goal here is to eat a good amount of protein, fats, and vegetables.  You want to limit your carbs to less than 30g.

Mid Afternoon Snack: ~30g whey isolate protein, 2tbsp almond butter

30mins Before Training: 1.5cups coconut milk, ~35g whey protein isolate, 5g creatine monohydrate, 400mg caffeine.

This is where we start slamming down the high glycemic carbs!

Dinner: Double Cheeseburger, Large Fries, Bowl of Ice Cream or MilkShake, 30 - 40g of some candy.

Before Bed: 40g of casein protein, 90g waximaize (fast acting carb source)

I still carb backload on my off days because I want to fuel up for the workout the next day because my training sessions are intense.  Also, since I am bulking, I want to make sure I keep feeding my body to help it recover and grow.

This is one example, but I follow somewhat the same diet each training day.  Obviously, I'll substitute different foods, but as long as I follow the rules, I'm alright.  For example, for dinner, I will also do a steak with a large baked potato, and still add in the ice cream and candy.

Benching

Today was my reps day for bench work.  Bench has to be my weakest of the power lifts, so while I like the workout I get, I feel like I struggle through most of it.  Today wasn't so bad, and even more difficult, it focused on incline work.

Bench - Reps

Incline Press: 1 set x 8 reps @ 70% (215lbs)

Incline Dumbbell Press: 1 set x 18 reps, 1 set x 12 rest paused 7 reps with 90lb dumbbells

Smith Machine Close Grip Press: 3 sets x 12 reps with 160lbs

Band Flys: 3 sets x 15 reps with white bands

Band Press downs: 100 reps with orange band

Standing Dumbbell Press: 3 sets x 12 with 45 dumbbells

That band work is awesome.  Think it's going to be easy, but the burn you get is crazy.

Rest day tomorrow and then squat work on Thursday!

Carb Backloading Training Day Diet - Bulking

Let me preface this by saying you may need a basic understanding of carb backloading to understand the reasons for consuming certain foods/drinks at certain times.  For more info, check out http://carbbackloading.com/ .  After being on the diet for months, I've made tweaks to it to suit my schedule and tastes.

Within an hour of wakeup: 2 cups coffee, 1/4 cup heavy whipping cream, ~15g of whey isolate protein, 5g of creatine monohydrate, 400mg of caffeine

Mid to Late Morning: ~30g whey isolate protein, 1/4cup raw almonds

Lunch: 8 - 10oz of chicken, spinach, broccoli, mushrooms, olive oil, almonds.  The goal here is to eat a good amount of protein, fats, and vegetables.  You want to limit your carbs to less than 30g.

Mid Afternoon Snack: ~30g whey isolate protein, 2tbsp almond butter

30mins Before Training: 1.5cups coconut milk, ~35g whey protein isolate, 5g creatine monohydrate, 400mg caffeine.

Intra-Training: The book describes the use of an intra-training shake consisting of protein and other items.  I have stopped taking this shake...don't remember why.

This is where we start slamming down the high glycemic carbs!

Post Workout: 25g whey protein isolate, 30g casein protein, 5g creatine monohydrate, 5g leucine, 120g waximaize (fast acting carb source)

Dinner: Double Cheeseburger, Large Fries, Bowl of Ice Cream or MilkShake, 30 - 40g of some candy.

Before Bed: 40g of casein protein, 90g waximaize (fast acting carb source)

This is one example, but I follow somewhat the same diet each training day.  Obviously, I'll substitute different foods, but as long as I follow the rules, I'm alright.  For example, for dinner, I will also do a steak with a large baked potato, and still add in the ice cream and candy.

Cube Method: Second Phase

This is the start of my second phase of training with the Cube Method.  First phase was great... the sessions were fun and felt like I was pushing myself appropriately and never got bored.

So with that, here is my attempt at logging my workouts...

Deadlift - Reps

1" Deficit Deadlifts: 1 set x 8 reps @ 70% (365lbs)

4" Block Pulls: 2 sets x 3 reps @ 80% (415lbs)

Olympic Stance Squats: 3 sets x 8 reps @ 50% (235lbs)

GHR: 4 sets x 12 reps using 25lb

Back Raises: 50 reps

On the drive home, my left hamstring was feeling it.  My hamstrings rarely feel like they get a good workout.  I really like doing GHR's.

Cube Boss: Week 1 - Squats Explosion

Squat: 3 sets x 8 reps @ 250lbs (65%)

Leg Presses: 3 sets x 10 reps @ 540lbs

Pause Squats: 3 sets x 8 reps @ 230lbs (60%)

GHRs: 3 sets x 15 reps

Back Raises: 3 sets x 15 reps

This was my first time doing squats in over 2 months because of my knees (arthritis).  Instead of working with my true 1RM, I went with a slightly less value just so I can get used to the movement and test out the knee.  I'd like to say it went well, after a few sets.  Will still continue to ease back into squats.