TRAC: High Stress / SNS Dominant / Very Good CNS / Poor Adaptive

I woke up a bit tired because I only slept 7 hours and had a stressful weekend studying for a test this week. I was able to get in a good, short workout today despite the bad TRAC report.

I still need to work a bit on my technique for the Shoulder Press. I wasn't losing balance like last week because I had my OL shoes on, but on the heavier weight, I feel like I lost some full body tightness and lost some power.

I switched back to the Conventional Deadlift from the semisumo stance I was trying out for the past few months. The conventional stance definitely feels more comfortable, so I'm going to stick with that. I guess the semisumo stance was not working the lower back very hard because my lower back felt very weak and fatigued quickly on the deadlift today. My glutes also felt weak on the Deadlift. I had uneven glute flexibility as well, as my right glute felt tight again. I found out that I had many trigger points in my right glute, so I'll have to keep on working on that.

I started doing the Leg Raise today to give my abs some work, as they don't get worked very hard in the compound lifts. I was able to put a bar behind my back to limit lat recruitment.

My neck pain returned last week, but it's been getting a bit better. I did a lot of trigger point work, and it helped loosen things up for the Shoulder Press and Deadlift.

Diet Week 5 - Volume Block - Week 2 - Deload Stress

Day 1 - 6/14/10

Shoulder Press - 1RM: 110 lbs

65 lbs x 5 reps x 1 sets @ 6 RPE - 59% of 1RM
85 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

Deadlift - 1RM: 230 lbs

135 lbs x 5 reps x 1 sets @ 5 RPE - 59% of 1RM
155 lbs x 5 reps x 1 sets @ 7.5 RPE - 67% of 1RM
175 lbs x 5 reps x 1 sets @ 8.5 RPE - 76% of 1RM

GPP:

Leg Lift - 3 sets x 3 reps

0 Comments

TRAC: Moderate Stress / SNS Dominant / Good CNS / Average Adaptive

I wasn't able to sleep much on Tuesday and Wednesday. Working out on Tuesday just made it tougher on me. I was more hungry and tired while staying up and trying to study and finish homework.

Because of school, stres, dieting, and having lost a bunch of strength, I'm going to switch to a 3-day/week ABA/BAB workout schedule and EOD-style dieting. If time permits, I'll do fasted cardio in the mornings.

A - Back Squat, Bench Press, Weighted Chinup
B - Shoulder Press, Deadlift, Leg Raise

I started squatting to parallel today, and it was harder than I thought it'd be. It was harder technically than I thought and harder on my hips than I thought. I thought it'd be the same form as the Olympic Squat, but I had to bring my hips back a bit more to be able to bounce out of the bottom without hurting my knees.

I went light today because I was feeling a bit beat-up. I wasn't planning on working out today because of the lack of sleep this week, but I guess I was able to moderately recover from sleeping a lot yesterday. TRAC said I was good to go, besides recommending some light cardiac work for being SNS dominant. I think getting the light workout in was the right choice, unless I end up not sleeping much again over the weekend and early next week.

Diet Week 4 - Volume Block - Week 1 - Deload Stress

Day 3 - 6/11/10

Back Squat - 1RM: 155 lbs

95 lbs x 5 reps x 1 sets @ 7 RPE - 61% of 1RM
115 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM

Bench Press - 1RM: 153 lbs

95 lbs x 5 reps x 1 sets @ 7.5 RPE - 62% of 1RM
115 lbs x 5 reps x 1 sets @ 8.3 RPE - 75% of 1RM

Weighted Chinup - 1RM: 190 lbs (136 lbs x 85% + 74.4 lbs)

140.6 lbs (85% BW + 25 lbs) x 5 reps x 1 sets @ 8 RPE - 74% of 1RM

0 Comments

TRAC: Severe Stress / Balanced ANS / Very Good CNS / Good Adaptive

I'm restarting my diet after a week off, due to school and stress. I tried a slightly narrower grip on the last set of Bench Press, but I didn't like it because the lockout felt like all triceps. My Shoulder Press was unstable because I was lifting in Chuck Taylors. My triceps felt weak on the second set of the Shoulder Press, probably because of the last set of the Bench Press. I skipped the Incline Bench Press because of high stress.

Diet Week 4 - Volume Block - Week 1 - Deload Stress

Day 2 - 6/8/10

Bench Press - 1RM: 181 lbs

115 lbs x 5 reps x 1 sets @ 7 RPE - 63% of 1RM
135 lbs x 5 reps x 1 sets @ 8 RPE - 75% of 1RM
145 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM

Shoulder Press - 1RM: 94 lbs

65 lbs x 5 reps x 1 sets @ 7 RPE - 69% of 1RM
75 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM

0 Comments

TRAC: Severe Stress / Balanced ANS / Very Good CNS / Good Adaptive

I only slept 3.5 hours. I was going to do a light lower body workout, but the weight room was closed.

Diet Week 4 - Volume Block - Week 1 - Deload Stress

Day 1 - 6/4/10

GPP:

Light Walking - 31:00, 2-2.3 mph

0 Comments

TRAC: Low Stress / PSNS Dominant / Good CNS / Good Adaptive

I signed up for TRAC on Saturday, 5/29/10, but I wasn't working out when I started using it.  Today's my first workout since starting it up. 

I have been unable to workout for a bit over a week because I was busy with school and haven't been sleeping much. I have decided to start competing in the USAPL federation as a raw powerlifter in the 132 lb weight class, so I'm going to stop doing all the gymnastics stuff, except maybe as part of my warm-ups. I'm going to attempt to break the MD state records. I'm going to continue dieting throughout the summer. I also took a week off from dieting while not working out because of all the stress.

Mid-Dec 2010 Goals:

Back Squat - 250 lbs
Bench Press - 225 lbs
Deadlift - 350 lbs
Weighted Chinup - +BW

I was working on my arch for the Bench Press. It was hurting my lower back a bit, with all the pressure. My last set of 135 lbs felt heavy. I stopped the Pause Bench Press after 1 set because I was already fatiguing.

Volume Block - Deload Stress

Day 1 - 6/4/10

Bench Press - 1RM: 175 lbs

95 lbs x 5 reps x 1 sets @ 6 RPE - 54% of 1RM
115 lbs x 5 reps x 1 sets @ 7.5 RPE - 66% of 1RM
135 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

Pause Bench Press (3ct) - 1RM: 125 lbs

95 lbs x 5 reps x 1 sets @ 8.5 RPE - 76% of 1RM

Weighted Dip (wide) - 1RM: 181 lbs (135 lbs BW x 85% + 66.25 lbs)

139.7 lbs (85% BW + 25 lbs) x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

0 Comments

My lockout felt unstable on the Shoulder Press because of the packed shoulder. I'm going to switch back to shrugging because it's better for the Handstand anyways. My right side also felt weaker on the DB Row, strangely.

************************************

Gymnastics Static Hold:

Straddle Front Lever - 3 sets x 3 sec @ 8.5 RPE

Adv. Frog Stand - 3 sets x 3 sec @ 9 RPE

Diet Week 3 - Maintenance Block - Week 3 - Deload Stress

Day 3 - 5/26/10

Deadlift - 1RM: 259 lbs

155 lbs x 3 reps x 1 sets @ 7 RPE - 60% of 1RM
175 lbs x 3 reps x 1 sets @ 7.5 RPE - 68% of 1RM
195 lbs x 3 reps x 1 sets @ 8 RPE - 75% of 1RM
215 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

Shoulder Press - 1RM: 108 lbs

65 lbs x 3 reps x 1 sets @ 6 RPE - 60% of 1RM
85 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
95 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM

DB Row - 1RM: 82 lbs

65 lbs x 3 reps x 1 sets @ 7.5 RPE - 79% of 1RM
65 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM

0 Comments

I didn't sleep that much, so my heart rate was kept low during the cardio.  I started taking 12.5 mg of Yohimbine HCL along with 200 mg of Caffeine pre-cardio to help mobilize some stubborn fat.  The Yohimbine HCL is very strong.  It almost felt like I was having a heart attack.

Diet Week 3 - Maintenance Block - Week 3 - Deload Stress

Day 3 - 5/26/2010

GPP:

Walking - 1:00.1, Avg. HR - 113, Max. HR - 135

0 Comments

I'm going to start the morning workout IF variation (10 g BCAA pre-workout and twice post-workout). 

I finally had my knee sleeves this time for the Back Squat, and I felt like it helped, although I haven't been having knee issues. I felt like I had uneven flexibility while Back Squatting again though. For the Weighted Chinup, the Weight Room was unavailable, so I had to use semi-mixed grip bar. I also had excessive lower back rounding again on the L-Sit.

****************************************************

Gymnastics Static Hold:

Back Lever - 2 sec @ 10 RE + 3 sec @ 8.5 RPE

L-Sit - 2 sets x 5 sec @ 10 RPE

Diet Week 3 - Maintenance Block - Week 3 - Deload Stress

Day 1 - 5/24/10

Weighted Chinup - 1RM: 198 lbs (133.4 lbs x 85% + 84.61 lbs)

158.3 lbs (85% BW + 45 lbs) x 3 reps x 1 sets @ 7.5 RPE - 80% of 1RM
168.3 lbs (85% BW + 55 lbs) x 3 reps x 1 sets @ 8 RPE - 85% of 1RM
178.3 lbs (85% BW + 65 lbs) x 3 reps x 1 sets @ 10 RPE - 90% of 1RM

Weighted Dip (wide) - 1RM: 197 lbs (133.4 lbs x 85% + 83.61 lbs)

158.3 lbs (85% BW + 45 lbs) x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
163.3 lbs (85% BW + 50 lbs) x 3 reps x 2 sets @ 8.5 RPE - 83% of 1RM

Back Squat - 1RM: 194 lbs

135 lbs x 3 reps x 1 sets @ 7 RPE - 69% of 1RM
155 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
175 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM

0 Comments

I couldn't balance on the first set of the Adv. Frog Stand. I also had sweaty palms on the last set of the Deadlift because I didn't have chalk.

***************************************

Gymnastics Static Hold:

Straddle Front Lever - 2 sets x 3 sec @ 9 RPE

Adv. Frog Stand - 2 sec @ 10 RPE + 2 sec @ 7 RPE

Diet Week 2 - Maintenance Block - Week 2 - Deload Stress

Day 3 - 5/21/10

Deadlift - 1RM: 235 lbs

135 lbs x 3 reps x 1 sets @ 7.5 RPE - 58% of 1RM
155 lbs x 3 reps x 1 sets @ 7.5 RPE - 66% of 1RM
175 lbs x 3 reps x 1 sets @ 8 RPE - 75% of 1RM
195 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

Weighted Pullup - 1RM: 192 lbs (135 lbs x 85% + 77.25 lbs)

139.7 lbs (85% BW + 25 lbs) x 3 reps x 1 sets @ 8 RPE - 73% of 1RM
149.7 lbs (85% BW + 35 lbs) x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
159.7 lbs (85% BW + 45 lbs) x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

Push Press - 1RM: 119 lbs

65 lbs x 3 reps x 1 sets @ 7 RPE - 55% of 1RM
85 lbs x 3 reps x 1 sets @ 8 RPE - 71% of 1RM
105 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM

0 Comments

Diet Week 2 - Maintenance Block - Week 2 - Deload Stress

Day 3 - 5/20/10

GPP:

Walking - 35:00

C2 Rower - 14:30

0 Comments

I was shaking a lot on the Back Lever, and I had excessive lower back rounding on the L-Sit.

Gymnastics Static Hold:

Back Lever - 2 sets x 2 sec @ 10 RPE

L-Sit - 2 sets x 10 sec @ 8.5 RPE

Diet Week 2 - Maintenance Block - Week 2 - Deload Stress

Day 2 - 5/19/10

Romanian Deadlift - 1RM: 213 lbs

95 lbs x 3 reps x 1 sets @ 5 RPE - 45% of 1RM
135 lbs x 3 reps x 1 sets @ 6 RPE - 63% of 1RM
155 lbs x 3 reps x 1 sets @ 8 RPE - 73% of 1RM
175 lbs x 3 reps x 1 sets @ 8.3 RPE - 82% of 1RM

Shoulder Press - 1RM: 102 lbs

65 lbs x 3 reps x 1 sets @ 7.5 RPE - 64% of 1RM
75 lbs x 3 reps x 1 sets @ 8 RPE - 73% of 1RM
85 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

DB Row - 1RM: 92 lbs

55 lbs x 5 reps x 1 sets @ 7 RPE - 60% of 1RM
65 lbs x 5 reps x 1 sets @ 8 RPE - 71% of 1RM
70 lbs x 5 reps x 1 sets @ 8.5 RPE - 76% of 1RM

0 Comments

I did not have my knee sleeves again for the Back Squat. I also felt uneven flexibility in my lower back, hips, and upper legs. My lower back also felt weak. I had trouble balancing on the Adv. Frog Stand as well.

Diet Week 2 - Maintenance Block - Week 2 - Deload Stress

Day 1 - 5/17/10

Back Squat - 1RM: 187 lbs

135 lbs x 3 reps x 1 sets @ 8 RPE - 72% of 1RM
155 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

Weighted Chinup - 1RM: 218 lbs (136 lbs x 85% + 102.4 lbs)

160.6 lbs (85% BW + 45 lbs) x 3 reps x 1 sets @ 8 RPE - 74% of 1RM
170.6 lbs (85% BW + 55 lbs) x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
180.6 lbs (85% BW + 65 lbs) x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

Weighted Dip (wide) - 1RM: 193 lbs (136 lbs x 85% + 77.4 lbs)

160.6 lbs (85% BW + 45 lbs) x 3 reps x 3 sets @ 8.5 RPE - 83% of 1RM

0 Comments

I was very stressed, so I ditched the PSMF diet and switched toward more of an EOD style.

I felt uneven flexibility on the Deadlift. I also practiced on doing the packed shoulder for the shoulder, instead of the shrugging I have been doing. The L-Sit on the floor was also very hard.

*************************************************

Gymnastics Static Hold:

Straddle Back Lever - 2 sets x 3 sec @ 8.5 RPE

L-Sit (Floor) - 2 sets x 2 sec @ 9 RPE

Diet Week 1 - Maintenance Block - Week 1 - Deload Stress

Day 2 - 5/14/10

Deadlift - 1RM: 219 lbs

135 lbs x 3 reps x 2 sets @ 7.5 RPE - 62% of 1RM
155 lbs x 3 reps x 1 sets @ 7.5 RPE - 71% of 1RM
175 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM

Shoulder Press - 1RM: 102 lbs

65 lbs x 3 reps x 1 sets @ 8 RPE - 64% of 1RM
85 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

Weighted Pullup - 1RM: 182 lbs (136.8 lbs x 85% + 65.72 lbs)

141.2 lbs (85% BW + 25 lbs) x 3 reps x 1 sets @ 7.5 RPE - 78% of 1RM
151.2 lbs (85% BW + 35 lbs) x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

0 Comments

Today's workout was about the first in 3 weeks. I weighed 139.6 lbs with a waistline of 28.5 inches. My Resting Heart Rate was 48, which is the lowest I've ever had. That's strange because I haven't been doing cardio, but I have been walking around since I've moved to D.C.

I didn't have any wrist pain on the Adv. Frog Stand. I forgot to use my knee sleeves on the Back Squat, but I'm not sure it would have allowed me to lift any more weight. The University gym only has an area for doing wide dips, so I'll have to do wide Weighted Dips from now on. It was pretty hard on my shoulders.

**************************************************

Gymnastics Static Hold:

1-Leg Front Lever - 2 sets x 5 sec @ 7.5 RPE

Adv. Frog Stand - 2 sets x 3 sec @ 8.5 RPE

PSMF Diet Week 1 - Maintenance Block - Week 1 - Deload Stress

Day 1 - 5/10/10

Back Squat - 1RM: 187 lbs

135 lbs x 3 reps x 1 sets @ 7.5 RPE - 72% of 1RM
155 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

Weighted Chinup - 1RM: 197 lbs (139.6 lbs x 85% + 78.34 lbs)

143.6 lbs (85% BW + 25 lbs) x 3 reps x 1 sets @ 7 RPE - 73% of 1RM
163.6 lbs (85% BW + 45 lbs) x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

Weighted Dip (wide) - 1RM: 192 lbs (139.6 lbs x 85% + 73.34 lbs)

143.6 lbs (85% BW + 25 lbs) x 3 reps x 1 sets @ 8 RPE - 75% of 1RM
153.6 lbs (85% BW + 35 lbs) x 3 reps x 1 sets @ 8 RPE - 80% of 1RM

0 Comments

After 3 weeks off from dieting, on Monday, I will start a 12-day Protein Sparing Modified Fast (PSMF) diet with a 2 day refeed at the end. After initially gaining some weight the first 2 weeks off the diet (maybe 2 lbs), I have lost weight again the 1 week I have been here in Washington, D.C.

The last diet was 5 weeks from 3/16/10 (151.6 lbs, 32 in. waistline) to 4/19/10 (143.4 lbs, 29.125 in. waistline), so I lost approximately 8 lbs over that time. On that diet, I tried to eat about 1.5x LBM (120 lbs) in grams of protein, which is 180 grams of protein. I think most days I was unable to get to 180 grams though. I got about 800 calories/day from fats and carbs, usually trying to eat half and half. My maintenance caloric intake was about 2250 (150 lbs x 15), so I was at a daily caloric deficit of about 500-700 calories. I carb-loaded on Saturdays and Sundays though. On top of that, I did 1-hour of cardio 4-6 days/week. My Resting Heart Rate dropped from 62 BPM to approximately 50 BPM. It dropped off quickly over the first week (about 10 BPM) and then pretty much plateaued. The best Resting Heart Rate I had measured before going to OCS was about 50 BPM while sitting, so although I was measuring this time lying down, 50 BPM is pretty good.

Due to doing cardio before lifting; the pretty sharp caloric deficit; and injuries to my lower back, wrists, and neck; my strength was merely maintained over the 5-week period. My Deadlift did go down a lot after hurting my lower back on the first day of the diet. I am now working on a semi-sumo stance, so I’m not working on pushing up the weights.

I was not very strict-Intermittent Fasting (16 hour fast/8 hour feed) on the last diet, but this time I will be stricter with it. This is what my PSMF diet will look like on workout days:

7 am – Wake-up

8 am – EC Stack (25 mg Ephedrine/200 mg Caffeine) & L-Tyrosine (3 g)

12 pm – BCAA (10 g) & EC Stack (25 mg Ephedrine/200 mg Caffeine)

12:30 – 1:30 pm – Workout

1:30 pm – Eat & Supplements (1 Multivitamin, Calcium 350 mg, Magnesium 175 mg)

4:30 pm – Eat, EC Stack (12.5 mg Ephedrine/200 mg Caffeine), & Supplements (1 Multivitamin, Calcium 350 mg, Magnesium 175 mg)

8:45 pm – Eat

10 pm – 2 teaspoons of Liquid Fish Oil (1.6 g EPA/1 g DHA), Zinc (25 mg)

11 pm – Sleep

I’m adding 12.5 mg more of Ephedrine than before and 200 mg more of Caffeine to match up with the research guidelines of 60 mg/600 mg (E/C). I will be eating 2x LBM in grams of protein (240 g) and veggies. It should come out to about 1000-1100 calories, almost entirely from protein. My goal is to lose 2 lbs of fat per week, so a total of 4 lbs during the duration of the PSMF.

I’ve just recently moved to Washington, D.C. to start my Post-Baccalaureate Pre-Medical Program, and I started school today. I have class 6 hours a day, so I’m just going to work on just maintaining my strength and muscle mass while on this diet and the rest of the summer. I’m going to do a whole body M-W-F routine with no cardio, ramping up to a top set of 3 reps without any back-off sets:

Gymnastics Static Holds (rotate A/B/A, etc.):

A - Front Lever/Frog Stand
B – Back Lever/L-Sit

Monday:

Back Squat
Weighted Chinup
Weighted Dip

Wednesday:

Back Lever/L-Sit
Deadlift
Weighted Pullup
Shoulder Press

Friday:

Romanian Deadlift
Push Press
DB Row

0 Comments

I stopped dieting last week Tuesday because I needed to heal from some injuries and I was immobilized due to neck pain. I had some residual lower back pain later in the day last Monday after irritating it during Back Squatting, but that went away overnight; however, due to I think some stress, later that night my neck started to hurt. The next day on Tuesday the neck pain was so severe I couldn't move my head very much.

As of today, 1 week later, the pain is mostly remaining in the left neck and trapezius region. The pain was so bad and did not go away, so I went and got a deep tissue massage on Saturday. It was helpful, but I've been doing some self-massage with my fingers and a lacrosse ball that has been really helpful.

I tried to do the Weighted Chinup and Weighted Dip today, but I couldn't do them because of neck pain. I also tried to do the Front Lever work but could not because of my neck. I planned on switching to a 3-day/week whole body exercise schedule starting this week, because that's what I will be doing for the duration of the summer.

I also still had some latent wrist pain, even after all these weeks.

I did some neck work to get the blood flowing. My neck would loosen up during and right after a set, but soon after it would tighten up further.

Transition Block - Week 1 - Deload Stress

Day 1 - 4/26/10

Back Squat - 1RM: 206 lbs

135 lbs x 3 reps x 1 sets @ 7.5 RPE - 66% of 1RM
155 lbs x 3 reps x 1 sets @ 8 RPE - 75% of 1RM
175 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

GPP:

Lateral Neck Flexion - 5 lbs x 20 reps x 2 sets

Neck Extension - 5 lbs x 20 reps x 2 sets

2 Comments

Today, I weighed 143.4 lbs, had a waistline of 29.125 inches, and 7.5% BF (inaccurate).

I skipped last Saturday's workout because I took the GRE.

I did not have much energy after the cardio today, and I experienced some lower back stiffness after Back Squatting, which interfered with my Romanian Deadlift work.

GPP:

Stationary Bike - 1:00.00, Avg. HR - 110, Max. HR - 118


Gymnastics Static Hold:

Straddle Front Lever - 1 sets x 2 sec @ 10 RPE + 1 sets x 2 sec @ 9 RPE

Adv. Frog Stand - 1 sets x 2 sec @ 10 RPE + 1 sets x 2 sec @ 8 RPE

Diet Week 6 - Intensity Block - Week 3 - Deload Stress (HI)

Day 1 - 4/19/10

Back Squat - 1RM: 210 lbs

155 lbs x 2 reps x 1 sets @ 7.5 RPE - 74% of 1RM
175 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
195 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM

Romanian Deadlift - 1RM: 206 lbs

155 lbs x 2 reps x 1 sets @ 7 RPE - 75% of 1RM
175 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM

1 Comments

I skipped the gymnastics holds and did light Shoulder Press, Dip, and Pullup work because of my wrist pain and because I was tired.

Diet Week 5 - Intensity Block - Week 2 - Deload Stress (LI)

Day 5 - 4/16/10

GPP:

Stationary Bike - 1:00.00, Avg. HR - 106, Max. HR - 115

0 Comments

I skipped the gymnastic holds and Front Squat because of the pain in my wrists.  I am also working on a semi-sumo stance for the DL.

GPP:

Walking/Jogging - 1:00.00, Avg. HR - 122, Max. HR - 175

Diet Week 5 - Intensity Block - Week 2 - Deload Stress (LI)

Day 4 - 4/15/10

Deadlift - 1RM: lbs

135 lbs x 3 reps x 2 sets @ 5 RPE - 0% of 1RM

0 Comments

I was incredibly stressed and worn out yesterday. Dieting, studying for GRE this weekend, mediocre sleep, and working out have made this week tough. I was too tired to think or do anything last night, so I slept at about 8:45 p.m. I woke up many times in the middle of the night, but I was able to force myself to sleep until a bit after 7 a.m.

I didn't want to overwork myself today, so I went very light for my GPP day. I did only one set on all my exercises. I was sagging a bit on the 1st rep of the Straddle Front Lever, but the 2nd rep was good. On the Standing Ab-Wheel Rollout, I moved my feet a bit closer together to make it harder. I couldn't really feel anything on the Lateral Neck Flexion because 15 lbs was too light. With 60 lbs on the Wrist Curl (Flexion), there was shooting ulnar pain in both wrists. I went light for the next set, and I went light for the Wrist Curl (Extension). With the extension, there was some pain in my left wrist.

***********************************

GPP:

Walking/Jogging - 1:00.00, Avg. HR - 119, Max. HR - 206


Gymnastics Static Hold:

Straddle Front Lever - 2 sets x 2 sec @ 8.5 RPE

Adv. Frog Stand - 2 sets x 2 sec @ 8.5 RPE

Diet Week 5- Intensity Block - Week 2 - Deload Stress (LI)

Day 3 - 4/14/10

GPP:

DB Shrug - 65 lbs x 6 reps

DB Side Bend - 65 lbs x 5 reps

Standing Ab-Wheel Rollout - 2 reps

Bike Face Pull - 70 lbs x 10 reps

Neck Flexion - 10 lbs x 13 reps

Lateral Neck Flexion (Right side only) - 15 lbs x 15 reps

Wrist Curl (Flexion) - 60 lbs x 2 reps x 1 sets + 20 lbs x 20 reps x 1 sets

Wrist Curl (Extension) - 20 lbs x 8 reps

0 Comments