OK great so the plan for tomorrows workout...
Bench Press 8-10 reps
Pull overs 8-10 reps
EDT Block
Incline DBBP
BB Bent over row
Squats 8-10 reps
SLDL 8-10 reps
EDT Block
Romanian DL
Leg extension
I will post again after the workout tomorrow with the weights.
Mos Jeff's First Run
So today was feast workout #1 and it was pretty tough, definitely different then what I'm used to. I did the following...
Bench press 230 x 9
DB pullovers 50 x 8
EDT Block
Incline DBBP 70 x 6, 6, 6, 6, 6, 6
BB Bent-over row 175 x 6, 6, 6, 6, 6, 6
Total reps = 72
Squat 225 x 10
SLDL 135 x 8
EDT Block
RDL 205 x 6, 6, 6, 5, 5
Leg extension 115 x 6, 6, 6, 6, 6
Total reps = 58
I played it conservative today and went a little light on the EDT blocks, specifically the first one, so next time I will increase the weight. This was also my first time doing RDL's (had only done SLDL and regular deads) so I'm still getting used to the movement (my body wants to do a SLDL). In addition, as I've mentioned to Rob, I'm currently trying to straighten out some issues with my body with regular visits to the chiropractor. One of thse issues is extreme tightness in my right hip flexor, which makes any movement in which I have to bend at the hips (RDL) very difficult, so I'm not sure how heavy I'll be able to go with those.
It felt good to have some strength again and lift some real weight.
Bench press 230 x 9
DB pullovers 50 x 8
EDT Block
Incline DBBP 70 x 6, 6, 6, 6, 6, 6
BB Bent-over row 175 x 6, 6, 6, 6, 6, 6
Total reps = 72
Squat 225 x 10
SLDL 135 x 8
EDT Block
RDL 205 x 6, 6, 6, 5, 5
Leg extension 115 x 6, 6, 6, 6, 6
Total reps = 58
I played it conservative today and went a little light on the EDT blocks, specifically the first one, so next time I will increase the weight. This was also my first time doing RDL's (had only done SLDL and regular deads) so I'm still getting used to the movement (my body wants to do a SLDL). In addition, as I've mentioned to Rob, I'm currently trying to straighten out some issues with my body with regular visits to the chiropractor. One of thse issues is extreme tightness in my right hip flexor, which makes any movement in which I have to bend at the hips (RDL) very difficult, so I'm not sure how heavy I'll be able to go with those.
It felt good to have some strength again and lift some real weight.
Yeah, theres no way I would be able to bench, or squat today.RobRegish wrote:Yes, smart move on the extra day off!
For these initial 5 workouts, is it ok if I follow a 1 on, 2 off schedule? I just don't think 1 day will be enough for me to recover between workouts since I'm working the same muscle groups each time. Once on to GL I see no reason why I couldnt switch to 1 on, 1 off.
Day #7 of feast - workout #2 today, calories right around 3600...
Bench press: 250 x 5
DB pullovers: 55 x 6
EDT Block
Incline DBBP: 80 x 6, 6, 6, 6, 6, 6
BB Bent-over row: 195 x 6, 6, 6, 6, 6, 6
Total Reps = 72
Squats: 255 x 6
SLDL: 135 x 6
EDT Block
RDL: 205 x 6, 6, 6, 6, 6
Leg extension: 130 x 6, 6, 6, 6, 6
Total reps = 60
Felt pretty good today, other then my hamstrings still being sore - again the EDT Block for upper body was too light (I definitely thought the 80's for incline DBBP would be enough). I will increase again next workout. I've gotta figure out what I'm going to do soon once I progess past 85 lbs, since the gym I will be doing GL for bench doesn't have DB's past 85. I would use LA Fitness, but then I don't have a spotter.
I kept the weight for SLDL and RDL the same since I was still sore, but next workout I will be increasing on the RDL's for sure (finally getting the hang of them). Overall pretty tiring workout.
Bench press: 250 x 5
DB pullovers: 55 x 6
EDT Block
Incline DBBP: 80 x 6, 6, 6, 6, 6, 6
BB Bent-over row: 195 x 6, 6, 6, 6, 6, 6
Total Reps = 72
Squats: 255 x 6
SLDL: 135 x 6
EDT Block
RDL: 205 x 6, 6, 6, 6, 6
Leg extension: 130 x 6, 6, 6, 6, 6
Total reps = 60
Felt pretty good today, other then my hamstrings still being sore - again the EDT Block for upper body was too light (I definitely thought the 80's for incline DBBP would be enough). I will increase again next workout. I've gotta figure out what I'm going to do soon once I progess past 85 lbs, since the gym I will be doing GL for bench doesn't have DB's past 85. I would use LA Fitness, but then I don't have a spotter.
I kept the weight for SLDL and RDL the same since I was still sore, but next workout I will be increasing on the RDL's for sure (finally getting the hang of them). Overall pretty tiring workout.
Workout #3 - calories right around 3,600.
Bench press 275 x 2
DB pullovers 65 x 4
EDT Block
Incline DBBP: 85 x 6, 6, 6, 5, 5, 4
BB Bent-over row: 215 x 6, 6, 6, 6, 6, 6
Total reps = 68
Squat 285 x 3
SLDL 185 x 3
EDT Block
RDL: 225 x 6, 6, 6, 6, 6, 4
Leg extension: 160 x 6, 6, 6, 6, 6, 6
Total reps = 70
I'm a little disappointed with today's workout, specifically the bench press. I just felt weak and the numbers showed that (275 x 2), when I had maxed 315, a personal best, just a few months ago. Now I have done a small cut, but I had not noticed nearly THAT much of a strength decrease. I'm just not sure what to shoot for when I max for the last workout.
EDT block was tougher this time - 85's for incline DBBP are good for now, but I will increase the rows, as well as the RDL's and leg extensions (RDL's are feeling good now) next workout. After tomorrow calories will be dropping to 3,000.
Bench press 275 x 2
DB pullovers 65 x 4
EDT Block
Incline DBBP: 85 x 6, 6, 6, 5, 5, 4
BB Bent-over row: 215 x 6, 6, 6, 6, 6, 6
Total reps = 68
Squat 285 x 3
SLDL 185 x 3
EDT Block
RDL: 225 x 6, 6, 6, 6, 6, 4
Leg extension: 160 x 6, 6, 6, 6, 6, 6
Total reps = 70
I'm a little disappointed with today's workout, specifically the bench press. I just felt weak and the numbers showed that (275 x 2), when I had maxed 315, a personal best, just a few months ago. Now I have done a small cut, but I had not noticed nearly THAT much of a strength decrease. I'm just not sure what to shoot for when I max for the last workout.
EDT block was tougher this time - 85's for incline DBBP are good for now, but I will increase the rows, as well as the RDL's and leg extensions (RDL's are feeling good now) next workout. After tomorrow calories will be dropping to 3,000.
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dracotdrgn
- Posts: 349
- Joined: Mon Jun 01, 2009 3:05 pm
- Location: Tacoma, Washington
Just checkin in here buddy. With your body weight not bouncing back and strength coming back slowly, you may consider keeping your cals up until after workout #5. Reading your whole log I see where you are getting your time frame for cals, that's fine and is Rob's guidline. I understand why and it's your call but if we're lookin at 600 cal for another few days it won't make a big difference on your BF but could help you gain traction. Other than that your log looks great and everything seems to be going as planned. Keep up the good work!!