100 already? Texas heat must be no joke. Today, I was just happy to get an almost 60 degree day with rain in the morning.
Best of luck and strength in preparing for your first meet! Unless something changes, that's also about the time (July) I expect to get back on the platform.
**************
As of yesterday (Sunday 12/29) morning, my bodyweight is holding at 219.6 lbs, about 4.5 lbs up from the 215 or I was walking around with at the start of this Doggcrapp/HIT experiment. Pretty good - I'll take it!
I've done 2 sessions since my last post. I was supposed to train yesterday, but after crashing way harder than I expected Saturday night (no alcohol or drugs, just tired), I just spent all day at home yesterday, watching football and movies, and eating. I think it set me up nicely for the start of this week. Hopefully, I can get the 3 prescribed sessions in this week, especially since I started on Monday.
Friday, December 27, 2019 - Workout B2 (new exercise rotation): biceps, forearms, calves, hamstrings, quads
1. Standing EZ-bar Curls
3 warm ups
rest-pause set: 80/12 + 5 + 3
I cheated the weight up to the top at the start of each stage of the rest-pause, so I could begin with a negative. I did a slow negative after the last rep of the 2nd and 3rd stages.
2. Standing EZ-bar Reverse Curls
straight set: 65/10
3. Calf Press - on leg press
100/15 - moderate tempo
210/15 - moderate tempo
2 sets w/DC-style reps (peak contraction, 5 count negative, 5 count stretch at the bottom): 310/10, 11
4. Sumo Leg Press - feet high and wide on platform, just using my heels
3 warm ups
straight set: 400/13
This was 40 lbs more than I used the last time I did these (12/2/19), for the same number of reps. That's the biggest jump in weight - raw number or percentage - I've had on any exercise from one session to the next. Granted, there were 4 weeks between these sessions instead of 2 as prescribed. It also seemed to catch up to me on the next exercise...
5. Leg Press
3 warms ups
straight set: 625/7 - that's 3 reps less than last time (12/2/19)
The "Widowmaker": 450/20 - 50 lbs less than last time
Maybe the heavier load on the sumo LP caught up to me on the normal LP. Maybe I was just running out of gas. Bummer at the end, but I went up on everything else, and count the session as a win overall.
Also, the Total Gym Ab Machine got used throughout the session: 5 sets of 25 reps (125 total)
Monday, December 30, 2019 - Workout A3 (new exercise rotation): chest, shoulders, triceps, back width, back thickness
1. Decline Bench Press
4 warm ups
rest-pause set: 215/11 + 4 + 2
This was 10 lbs more than I used last time, with only 2 fewer total reps. Being able to do these on with my feet on the floor makes all the difference in the world. I feel these where you're supposed to. This set gave me probably the most noticeable chest pump I've ever felt. I wasn't seeking that, but I definitely noticed it.
2. OHP
2 warm ups
rest-pause set: 120/10 + 4 + 2 w/10 sec hold at the top and slow negative on the final rep of the entire set
This was 5 lbs more than last time, with the same reps. So far, so good.
3. Standing Triceps Pressdown - w/rope attachment
1 warm up
rest-pause drop set: 75/10 + 70/7 + 70/3.5
4. Chin ups - underhand, w/Versa Gripps
2 warm up sets (jump to top position, negative) x 7 reps
rest-pause: BW/15 + 7 + 4
5. Chest Supported Row
1 warm up
straight set: 145/13