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 By: Alton Hare
My Training Journal Strength is still on the rise, though it's not apparent in squat this time because I had to play an hour of intense basketball on squat day, stupid me. It's ok, the next Thursday (day 101) I return to my former glory. Also an interesting thing happened, I found out that, when I did 390 for 4 on the squat in one of my earlier articles, they were not full squats. They were slightly above parallel, I'll explain as I get into the journal. Also, during this installment I decided to stop writing everything I ate, it became too tedious and it's not like it changes too much. But, at first I stuck to writing everything down, so I'm gonna put here what I put there.
Monday- off gym closed- 11/12/01- day 84
Tuesday- back- 11/13/01- day 85
9:30 Powerbar
4:20 train (did workout in 28 minutes, twice the
normal pace) 4:50 N Large 6:45 baked potato, ham, biscuit, vegetables 10:30 1 scoop Pro Blend 55 in milk *Pro Blend has milk and egg protein along with whey which, mixed with milk, provides a slower released protein more suitable for before bed Also, though I hadn't planned on going twice has fast, it was a nice change of pace, made the workout more interesting and more intense. The only drawback, of course, is that fatigue sets in more quickly with decreased between sets, and so the amount of weight and reps possible go down. Can't wait for chest tomorrow 330 bench baby.
Wednesday- chest- 11/14/01- day 86
4:00 train
5:05 N large
Thursday- off- 11/15/01- day 87
Friday- legs- 11/16/01- day 88 3:30 24 oz milk I knew my leg workout was gonna suck today, all the running and jumping from basketball (which I played very hard) made my legs a little more fatigued. But, I went ahead and tried anyway, just in case I could maybe dig deep and still do more weight. Also, my time was restricted because I had to work tonight.
3:30 train
365x3, 315x8, 300x10
Saturday- off- 11/17/01- day 89
Sunday- off- 11/18/01- day 90 Monday- Air Force PAE- 11/19/01- day 91
7:00 cheerios and Big Whey in milk
pull-ups: 9 (I'm not so good at these bc of my leg
size and I haven't been training my lats as long as my
chest. These were also done with each one starting
from a dead hang) 5:05 baked chkn breast, mashed potatoes 7:00 meatloaf, baby carrots and broccoli, 3 rolls, rice 10:00 Pro55 in milk
Tuesday- 11/20/01- day 92- back Seated CG rows superset w/ hyperextensions: 105x12, 10, 9 and 45# 12, 10, 8
Wednesday- chest- 11/21/01- day 93 Monday- chest- day 98- 11/26/01 Bench: 335xX at least I got it halfway up and hit the wall still felt outta whack somehow, like I was burning out quicker than I was supposed to. I felt strong, buy my fibers were already fatigued from lowering 335 lbs, so I didn't have enough ATP to generate the explosion needed from the bottom. 300x2 damn definitely fatiguing faster, the problem is not the strength of the contractile fibers, but in a lack of ATP
275x4 sucky 100sx5,4,4 db flyes w/ machine flyes: 30sx10,8,8 and 80x10,8,8 respectively skullcrushers: 95x8 at this point, though this is an increase, I just felt crappy and didn't feel like training anymore. Man what a bummer.
Tuesday- 11/27/01- back- day 99 seated CG rows w/ hyperextensions: 90x12, 105x10, 8 and 45# for 12, 10, 8 Though my strength on back hasn't gone down significantly, I still feel a lack of motivation and enthusiasm.
Diagnosis: stale workout. Chest Start an AB program where I alternate workouts each week, like I did for legs in my leg training article Monster Quads and Bulbous Hamstrings. It'll be more of a bodybuilding style chest workout instead of so number oriented as I've been training. For my A workout, I'll do incline barbell presses, decline dumbbells, then flyes with close grip EZ curl bar presses. Then skullcrushers or french presses, dips, cable pressdowns, and finally push-ups. On the B workout all that will change is I will start with decline barbell press and then go to incline dumbbells. Back Return to chins and deadlifts, keep dumbbell rows in. Then CRGP downs as usual and wide grip seated rows w/ shrugs and hyperextensions at the end. Legs Front squats, stiff leg deadlifts, superset leg extensions and leg curls and of course bis/shoulders/calves remain optional bc we work these in weightlifting pretty well. Gives me an extra day I can get home early to study. Thursday- day 101 Squat: 430x1, 365x4, 335x8, 300x10 Here's where I figured out that 390 for 4 musta been wrong, cuz I had Greg who is an amateur bodybuilder and owner of my gym tell me when I hit parallel. I got the max but the subsequent 365 went like the previous 390. Obviously I slipped a little with 390. Oh well, live and learn. Leg Press: 14 platesx8,8,6 (if you've read my leg training articles you'll notice then I was doing 540 for my heaviest sets, 14 plates is 630 lbs. and it's not even my heaviest sets. Not bad) Leg Curl: 80x12, 90x8, 6 End journal. My next journal will be in 2 weeks, as I'm writing this it is Saturday, day 103, so I am anticipating the new chest workout Monday. Be prepared to laugh at me as my incline strength is really low. Pathetically low, so it's time for me to stop showin' off my bench strength and start working on my weaknesses. Really, I incline like 225 for 2 or 3, pathetic when at normal strength I'm flat pressing it for 15. Oh well. I'm off to Pro55 and bed! - Alton
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