Beastmaster103 - back to basics

[beastmaster103]

1/15/14 - Squat Day

Well, it has been tough to find time to workout as my wife and oldest daughter have been sick the past three days.

Warmup - Treadmill - 15 minutes
Squat Warmup - 145 X 5; 195 X 4; 245 X 3;

Squat Workout - 290 X 3 X 8 - I can finally increase the weight!!;

Five Minute Rest

Squat - 220 X 6,5,4,4,4,3; 185 X 10;

Next squat workout will be:

295 X 2 X 8;
225 X 6,5,4,4,4,3; 187.5 X 10;

[beastmaster103]

1/16/14 - Press Workout

Warmup - 20 minutes, treadmill;
Press warmup - 95 X 5; 135 X 4;

Press - 170 X 3 X 8;

Five Minute Rest

125 X 6,5,4,4,4,3; 105 X 10;

Weight increase to occur next workout:

172.5 X 2 X 8;
127.5 X 6,5,4,4,4,3;
107.5 X 10;

[beastmaster103]

This weekend was my first attempt at completing the full Hepburn workout (BS, DL, BP, PR) in two sessions. I did it, and it wasn't easy, but I believe it is achievable over the long term. Since all the workouts (except for DL) were my first weight increases, it will be interesting to see how my body responds to future sessions. I had to exclude any treadmill warmups to keep the duration around 90 minutes each session.

01/18/14 - BP, DL

I switched up the exercise pairing solely due to completing the press on Wednesday. It didn't hinder either workout, which is a great sign.

Warmup - DL - 135 X 5; 225 X 4; 295 X 3;

Worksets - DL - 345 X 3 X 8;

Warmup - BP - 140 X 5; 190 X 3;

Worksets - BP - 240 X 2 X 8 - I'm continuing to use the reactive slingshot to keep my form as tight as possible during these 80% of 1RM sets. I'll probably work through this cycle, increase another 10 pounds, then slow down to 5 lb increases thereafter.

Five Minute Rest;

DL - 260 X 6,5,4,4,4,3; 220 X 10;
BP - 180 X 6,5,4,4,4,3; 150 X 10;

Workout duration - 87 minutes;

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

Sunday - 1/19/14 - BS and Press

Squat Warmup - Voodoo Floss Bands on Hip Flexor and IT band (above knees); PVC pipe rolling for IT Band; 150 X 5; 200 X 4; 250 X 3;

BS - 300 X 2 X 8 - this was a bit tougher, but I have 8 more workouts to get accustomed to the weight - should not be a big deal;

Press Warmup - 100 X 5; 140 X 3;

Press - 172.5 X 2 X 8 - this was easier than I thought it'd be. Weird.

Five Minute Rest;

BS - 225 X 6,5,4,4,4,3; 187.5 X 10;
Press - 130 X 6,5,4,4,4,3; 107.5 X 10;

Workout Duration - 84 minutes;

Excellent workouts both days. Rest tonight; Workout upcoming tomorrow...

[beastmaster103]

Well, this week was a blur...workouts didn't occur as consistently as I had hoped.

Friday - DL/BP - 01/24/14

DL Warmup - 135 X 5; 225 X 4; 315 X 3;

DL - 355 X 3; 355 X 2 X 7; mixed grip, switching between sets;

BP Warmup - 140 X 5; 190 X 3;

BP - 240 X 3; 240 X 2 X 7;

Five minute rest;

DL - 265 X 6,5,4,4,4,3; 225 X 10;

BP - 180 X 6,5,4,4,4,3; 150 X 10;

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

Sunday, BS/Press - 01/26/14

BS Warmup - Foam Rolling; Vodoo Floss Bands for IT Band and Hips; 145 X 5; 200 X 4; 250 X 3;

BS - 300 X 3; 300 X 2 X 7;

Press Warmup - 100 X 5; 135 X 3;

Press - 172.5 X 3, 172.5 X 2 X 7;

Five Minute Break

BS - 225 X 6,5,4,4,4,3; 187.5 X 10;

Press - 130 X 6,5,4,4,4,3; 110 X 10;

Both workouts felt great. Hoping to get a second DL/BP workout tomorrow, followed by a single day off. It depends how work goes this week. I've been very busy.

[beastmaster103]

1/28/14 - Tuesday - DL/BP

Warmup - DL - 135 X 5; 225 X 4; 315 X 3

DL - 355 X 3; 355 X 2 X 7;

BP Warmup - 140 X 5; 190 X 3;

BP - 240 X 3 X 2; 240 X 2 X 6;

Five Minute Rest;

DL - 265 X 6,5,4,4,4,3; 225 X 10;

BP - 180 X 6,5,4,4,4,3; 150 X 10;

I just realized I had posted the wrong reps/sets on my 1/24/14 workout. I cannot make the change anymore (posted more than 24 hours ago), but these are the right numbers.

Overall, arranging bench and DL together has worked better than I had thought...my work and personal life are the biggest hindrances from improving a consistent workout schedule...

Tonight, Friday, 1/31 - BS/PR; Sat or Sun - DL/BP;

I need to start studying for the EIT...relearning everything from college is not going to be enjoyable...

[beastmaster103]

Well, I've been sick from Wednesday through today, and still feel under the weather. I'm not sure what it is, but it is probably a nice combination of the flu and cold. I may attempt the DL/Press this evening, but chances are not good. This really sucks as nothing is worse than not being able to workout.

[beastmaster103]

02/03/13 - BS/Press - Monday

Warmup - PVC Pipe Rolling, IT Band; Voodoo Floss Bands "Flossing" of my knees, thighs, hips;
BS - 150 X 5; 200 X 4; 250 X 3;
BS Worksets - 300 X 3 X 2; 300 X 2 X 6;

Squats were tougher than I had thought - the layoff due to being sick did not help matters. I am hoping I can hit this again on Thursday...to see how my body responds.

Press Warmup - 100 X 5; 135 X 3;
Press Worksets - 172.5 X 3 X 2; 172.5 X 2 X 6;

Two minute rest...

BS - 225 X 6,5,4,4,4,3; 187.5 X 10;
Press - 130 X 6,5,4,4,4,3; 110 X 10;

Duration: 90 minutes

Music: Miss May I, The Ghost Inside (I want to add a little something to my log, as it is lame)...

[beastmaster103]

02/06/14 - DL/BP

DL Warmup - 135 X 5; 225 X 4; 315 X 3
DL Worksets (mixed grip) - 355 X 3 X 2; 355 X 2 X 6;

BP Warmup - 140 X 5; 190 X 3;
BP - w/reactive sling shot - 240 X 3 X 3; 240 X 2 X 5;

DL - 265 X 6,5,4,4,4,3; 225 X 10; doh grip;
BP - 180 X 6,5,4,4,4,3; 150 X 10;

Time - 1:29;

This was not as tough as the Squat workout on Monday. I am attempting to hit squats/press tonight; then take a day off, and do back to back workouts on mon/tues. Hopefully, squats will not be as difficult without the long layoff (6 days). I think the lack of eating significant food over last weekend affected my workout, too. I've started to take BCAA's pre and post workout (12 grams each time). I'm going to look into adding another supplement, but that won't occur until I can increase workout consistency. It would be a waste of money until then.

Music - Miss May I; Motionless in White;

[beastmaster103]

02/10/14 - BS/Press - Monday

BS Warmup - Flossing on Knees, lower/upper thighs, and hips; PVC pipe rolling; 150 X 5; 200 X 4; 250 X 3

BS - 300 X 3 X 3; 300 X 2 X 5;

Press Warmup - 100 X 5; 135 X 3;
Press - 172.5 X 3 X 3; 172.5 X 2 X 5;

BS - 225 X 6,5,4,4,4,3; 187.5 X 10;
Press - 130 X 6,5,4,4,4,3; 107.5 X 10;

Duration: 1:21; Music - More of Motionless in White, which is intense;

Concerns/Issues - Was extremely dizzy/lightheaded after workout until I went to bed (about 90 minutes). I didn't eat enough carbs prior to my workout...so I had Gatorade, pretzels, and an apple post-workout.

Also, for better or for worse, due to continual DOMS all over my body, I'm adding some amino acids to my daily supplements. I've ordered Beta Alanine, Taurine, and Betaine - all in powder form. I plan on taking the following dosages for approximately 2 weeks:

1. Beta Alanine - 3 g total - 1.5 morning and 1.5 evening;
2. Taurine - 2 g total - 1 morning and 1 evening;
3. Betaine - 1 648 mg capsule during each meal with >15g protein, which is basically 3-4 times a day.

I may extend the trial to 3 weeks to ensure I don't have any adverse affects. If things go well, I'll look at increasing the Beta Alanine and Taurine to 6g and 3-5g, respectively.

My muscle soreness could be attributed to any number of things, but it really is a pain in the ass. If this helps decrease soreness and increase my power/strength, it is a win/win...

[beastmaster103]

2/12/14 - Wednesday - DL/BP

Deadlift Warmup - 135 X 5; 225 X 4; 315 X 3
DL - Mixed Grip, Switching between sets - 355 X 3 X 3; 355 X 2 X 5;

BP Warmup - 150 X 5; 190 X 3;
BP - w/reactive sling shot - 240 X 3 X 4; 240 X 2 X 4;

DL - 265 X 6,5,4,4,4,3; 225 X 10;
BP - 180 X 6,5,4,4,4,3; 150 X 10;

Overall - it felt great. The battery in my iPod died about 15 minutes into it. I took Thursday off because I had spent 10 hours traveling...I am planning on BS/Press tonight - 2/14.

Things are progressing pretty well with DL and BP. BS should be better tonight after I get a nice hip/thigh warmup. Press has been doing well.

I'm planning on taking BP, DL, and BS up 10 lbs next wave. Press will go up 5 lbs...so in about 2 weeks:

BP - 80% of 1RM - 250; 60% of 1RM - 187.5; 50% of 1RM - 156.25 ~ 157.5 (for simplicity); theoretical 1RM - 312.5 lbs
BS - 80/60/50 - 310/232.5/193.75 ~ 195; theoretical 1RM - 387.5 lbs
DL - 80/60/50 - 365/273.75 ~ 275/228.125 ~ 230; theoretical 1RM - 456.25 lbs
Press - 80/60/50 - 177.5/133.125 ~ 133.75/110.9375 ~ 111.25; theoretical 1RM - 221.875 lbs

If the 1RM's are true, my total would be = 312.5 + 387.5 + 456.25 = 1156.25, which is not too bad...I would venture to guess it would be at least 25-35 lbs less than that in actuality.