M, 6'1", DOB: 1978, Training Since: April 2014, Diet/Programming: Dr. GainzZz

[anticausal]

Friday, July 17, 2015

GPP Day 2 of 2

Day 1 (Sun) | GPP (Mon) | Day 2 (Tue) | Rest (Wed) | Day 3 (Thu) | GPP (Fri) | Rest (Sat)

Morning BW: 181.0 lb
Time since last workout: 26 hours
Time until next workout: 45 hours

• Pseudo Wingates: 8 intervals (16 min @ 20:140)
• Chins (10 min AMRAP): BWx2x22,x2x3 = 44 in 10:00, 50 in 11:40
• Hanging Knee Raises (10 min AMRAP): 10x12 = 120 in 9:50
• Arm Supersets (8 min AMRAP): BB Curls 65x12x4 + LTEs 52x12x4 in 8:30

Notes

Been trying to hit 50 chins in 10 min for a while now, but I always fall somewhere between 40 and 46. Today I decided to start hitting the 50 no matter what, and just try to dial in the time from here on out. So I'm currently 1:40 off pace to get the 50.

I'm a little surprised at how good I felt for this GPP session. I expected Thursdays deadlifts to leave me a lot more fatigued than they actually have.

[anticausal]

Sunday, July 19, 2015

Day 1 - Comp Squat, Supp Bench

Training Week

Day 1 (Sun) | ?? (Mon) | ?? (Tue) | ?? (Wed) | ?? (Thu) | ?? (Fri) | Rest (Sat)

Facts

Morning BW: 181.4 (same as last week)
Sleep: 1:30am-10:00am, woke 2 times, ~7.5 hours actual
Garage Gym Conditions: 87 deg F, 62% Humidity
Pre-workout Meal: @ t - 1h15m

519 kCal - 75g (C), 11g (F), 48g (P), 24g (Fib)

• Strawberry Cheesecake Quest Bar
• 1/4 Cup 1% Milk
• 68g Instant Oats
• 20g Whey Protein Isolate
• 2 cups coffee (16 oz, each)
• 300 mg caffeine pills
• Forgot my 10g BCAAs

Day's Macros: 268/250 (C), 74/73 (F), 250/250 (P), 55/55 (Fib)

Feelz

Aches and Pains: 6/10
DOMS: 4/10
Lower Body Fatigue: 7/10
Upper Body Fatigue: 6/10
Confidence: 3/10
Stress: 5/10

Training

Comp Squat - Rx: x1@8, x3@9, 3x2@9 back off sets

• 255x2@7
• 275x1@8
• 265x3@9
• 255x3@9
• 250x3@9

TnG Bench - Rx: x3@7, x3@8, x3@9, 3x2@9 back off sets

• 170x3@7
• 180x3@8
• 190x3@9.5
• 183x3@9
• 179x3@9

Press 2.0 - Rx: x5@7, x5@8, 5x2@8 back off sets

• 100x5@7
• 105x5@8
• 105x5 @ 8
• 105x5 @ 8

Notes

Absolute shit day. Jordan only programmed me through last week, and he forgot to get my new programming to me in time for my day 1 workout. So I just redid last week's workout with one less fatigue set. I was not at all sure if this was the right call, and it just destroyed my morale coming into the workout. My garage was also hot as balls. On top of that, the fatigue from my PR deadlifts last Thursday was affecting me big time. I felt great through Friday, until the fatigue really started to kick in early on Saturday afternoon. I was hungry as fuck all day and felt like I was hit by a train. I was tempted to cheat my macros and eat up, but I stuck to the Rx on Saturday.

I'm not sure if I have to workout tomorrow or not, since I still don't have the new programming. Usually I lift 4 day weeks, but the last two weeks were both 3 day weeks.

I also lost 1 lb this week (with respect to 7 day mean weight), so I'm still obviously on a deficit. I am so anxious to start gaining! I upped my macros +20g C and +1g F until I hear from Jordan. I suspect he will increase, so I'm just doing this in anticipation. I felt too much like shit today to also starve myself even more. I'm done losing weight, so fuck that.

[Gerhard]

Absolute shit day. Jordan only programmed me through last week, and he forgot to get my new programming to me in time for my day 1 workout. So I just redid last week's workout with one less fatigue set. I was not at all sure if this was the right call, and it just destroyed my morale coming into the workout.

I'm not sure if I have to workout tomorrow or not, since I still don't have the new programming. Usually I lift 4 day weeks, but the last two weeks were both 3 day weeks.

Yeah, it happens man (I'm still waiting to find out what the score for this week is as well, going to have to just do some intervals or something today). He can get sidetracked, it's understandable and just how it goes having all those clients and an extremely busy life, I totally understand that!

The mistake I've always made is "making up" training sessions in order to train in the absence of programming, or being unsure what to actually do even if there is programming based on variables here and there. The best thing is probably GPP, or just take the day off and begin as soon as you get the new programming. Let's say I go and bench or something today... Chances are Jordan will forward new programming to me later today that has me benching tomorrow. I'd be robbing myself of performance on programming that counts by hitting some fuckarounditis today.

[anticausal]

Let's say I go and bench or something today... Chances are Jordan will forward new programming to me later today that has me benching tomorrow. I'd be robbing myself of performance on programming that counts by hitting some fuckarounditis today.

True, but I really like to keep consistency in my schedule, so I figure it's better to choose something than nothing (i.e., better to shuffle up one day than my whole week). I did get the new programming today, and the comp squat would have been 1@9, 2@9 and 2 back off sets. So, yeah, I'm a little upset that I didn't get to try that. That's so little volume, though, that I might squeeze it in during Tuesday's squats. The TnG bench should have been 2@7, 2@8, 2@9 and 2 back off sets. Press should have been 5@8, 5@9, and 1 back off set. But those two were close enough, so whatever.

[anticausal]

Monday, July 20, 2015

GPP Day 1 of 2

Day 1 (Sun) | GPP (Mon) | Day 2 (Tue) | Rest (Wed) | Day 3 (Thu) | GPP (Fri) | Rest (Sat)

Morning BW: 182.8 lb
Time since last workout: 17 hours
Time until next workout: 30 hours

• Pseudo Wingates: 8 intervals (16 min @ 20:140)
• Weighted Chins (12 min AMRAP): (BW+22)x2x15,1x4 = 34
• Hanging Leg/Knee Raises (10 min AMRAP): 10x12 = 120 in 9:50

Notes

Still maintaining chest to bar on all chins, but with this much weight I'm getting more and more tempted to stop at chin over bar. Added 1.25 lb to vest, and BW was at +0.8 lb over last week. AMRAP is now 12 min instead of 10. I got 30 reps in the first 10 minutes, which is what I got last week.

Switched the ab AMRAP to be mixed sets. First five reps of each set are leg raises, last five reps are knee raises. And by "leg raises" I mean "sort of with my feet out but my knees still kinda bent". My hamstrings are just way too tight to get even a single true leg raise.

[anticausal]

Tuesday, July 21, 2015

Day 2 - Comp Bench, Supp Squat, Supp Bench

Training Week

Day 1 (Sun) | GPP (Mon) | Day 2 (Tue) | Rest (Wed) | Day 3 (Thu) | GPP (Fri) | Rest (Sat)

Facts

Morning BW: 183.2 (+0.8 lb over last week)
Sleep: 12:30am-9:30am, woke 2 times, ~8 hours actual
Garage Gym Conditions: 80 deg F, 66% Humidity
Pre-workout Meal: @ t - 1h15m

519 kCal - 75g (C), 11g (F), 48g (P), 24g (Fib)

• Lemon Cream Pie Quest Bar
• 1/4 Cup 1% Milk
• 68g Instant Oats
• 20g Whey Protein Isolate
• 400 mg caffeine pills
• 10g BCAAs

Day's Macros: 260/260 (C), 74/744 (F), 249/250 (P), 52/55 (Fib)

Feelz

Aches and Pains: 2/10
DOMS: 0/10
Lower Body Fatigue: 2/10
Upper Body Fatigue: 2/10
Confidence: 6/10
Stress: 5/10

Training

Comp Bench - Rx: x1@9, x2@9, 3x2@9 back off sets

• 175x1 @ 7
• 185x1 @ 8
• 195x1 @ 10
• 185x2 @ 9.5
• 175x2 @ 9
• 170x2 @ 9

Squat w/ Belt - Rx: x2@7, x2@8, x2@9, 3x2@9 back off sets

• 235x2 @ 7
• 255x2 @ 8
• 275x1 @ 9
• 265x2 @ 9
• 255x2 @ 9
• 205x2 @ 9

Incline Bench Press - Rx: x5@7, x5@8, x5@9, 5x1@9 back off set

• 95x5 @ 7
• 115x5 @ 8
• 135x5 @ 9
• 130x5 @ 9

Notes

Second shit day this week. I just feel like my body's fallin apart. Even tucking my scapulae in to get ready to bench was exhausting. Everything was exhausting. Feel like I'm not getting enough food to recover properly. Oh well.

195x1 on bench last week was an 8. This week, a solid 10. Absolutely brutal grinder.

This is the first time I ever incline benched in my life. Was trying to get a hang of the movement. Odd feeling moment arms in this lift. Also, it was sort of a ball crusher. And, uhhhh, I mean that literally. lol

[anticausal]

Thursday, July 23, 2015

Day 3 - Comp Deadlift, Supp Bench, Supp Squat

Training Week

Day 1 (Sun) | GPP (Mon) | Day 2 (Tue) | Rest (Wed) | Day 3 (Thu) | GPP (Fri) | Rest (Sat)

Facts

Morning BW: 183.0 (+1.2 lb over last week)
Sleep: 12:30am-9:30am, woke 1 times, ~8.5 hours actual
Garage Gym Conditions: 79 deg F, 46% Humidity
Pre-workout Meal: @ t - 1h15m

546 kCal - 77g (C), 11g (F), 49g (P), 23g (Fib)

• Banana Nut Muffin Quest Bar
• 1/3 Cup 1% Milk
• 70g Instant Oats
• 20g Whey Protein Isolate
• 1 cups coffee (16 oz)
• 300 mg caffeine pills
• 10g BCAAs

Day's Macros: 260/260 (C), 74/74 (F), 251/250 (P), 54/55 (Fib)

Feelz (Note: All perception is before workout, not during or after)

Aches and Pains: 2/10
DOMS: 0/10
Lower Body Fatigue: 3/10
Upper Body Fatigue: 3/10
Confidence: 7/10
Stress: 4/10

Training

Comp Deadlift - Rx: x1@9, x2@9, 2x2@9 back off sets

• 365x2@7
• 390x1@8.5
• 405x0@10
• 380x2@9
• 370x2@9
• 365x2@9

Press 2.0 - Rx: x2@7, x2@8, x2@9, 2x2@9 back off sets

• 105x2@7
• 115x2@8
• 120x2@9
• 115x2 @ 9
• 115x2 @ 9

2 sec Paused Squat - Rx: x5@7, x5@8, x5@9, 5x1@9 back off set

• 175x5@7
• 185x5@8
• 195x5@9
• 185x5@9

Notes

I felt great coming into the workout, but expectations did not match reality. I was way more fatigued than I realized. Last week I got my 415x1@8 deadlift, while this week I couldn't even budge 405 off the ground. And it was all just downhill from there.

Press was a joke. Nothing more to say there.

Next week will be a low stress week, which, after this miserable workout, I'm really looking forward to. It should also mean being a lot less hungry all the fucking time, like I was this week.

[anticausal]

Friday, July 24, 2015

GPP Day 2 of 2

Day 1 (Sun) | GPP (Mon) | Day 2 (Tue) | Rest (Wed) | Day 3 (Thu) | GPP (Fri) | Rest (Sat)

Morning BW: 182.0 lb (+1.0 lb over last week)
Time since last workout: 26 hours
Time until next workout: 45 hours

• Pseudo Wingates: 8 intervals (16 min @ 20:140)
• Chins (12 min AMRAP): BWx2x22,BWx1x6 = 42 in 10:00, 50 in 12:10
• Hanging Leg/Knee Raises (10 min AMRAP): 10x11 = 110 in 10:10

Notes

Same chin count as last week, but 30 sec slower. +1 lb BW over last week.

[bean counter]

Day 1 (Sun) | GPP (Mon) | Day 2 (Tue) | Rest (Wed) | Day 3 (Thu) | GPP (Fri) | Rest (Sat)

I like this bit of your log posts. Very neat. Always interesting to see some more Jordan programming.

[anticausal]

I like this bit of your log posts. Very neat. Always interesting to see some more Jordan programming.

Glad you like it. I'm all about the information whoring. haha

I look at so many log posts and read the first entry to orient myself, and the person mentions absolutely nothing but their weight and I'm just thinking, "DUDE!! How old are you? How tall are you? etc, etc" The dearth of information drives me crazy! Just trying to make sure I don't do the same. :-)