Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

(Pre-Post)

2/6 BW: 283 Week 11: SwOLEzZz & Cutz TM

SQ:
BWx5
45x5
135x3
185x2
225x1
275x1
315x1
345x3 - 4 minute split

DL: - no belt
135x3
225x2
315x1
395x4 - 15 minute split, 1 DOH, 3hook

BBRows:
185x8x3 - 6, 1 1/2, 1 1/2 minute splits

Curlz:
Dowel x5
70x8x3 - 5 1/2, 3, 3 minute splits

SQ: +0
DL: +0

Brrrrr. 45* in the garage today.

[Str8shutr]

Next week's Goals:

OHP: 155x5x5, 185x1x5
DL: 395x5 - no belt
BP: 200x8x3, 255x5
SQ: 320x4x4, 350x4
LTE: bar+85x8x3, decrease set times
Chinz: 9x3, 16x2
CGBP: 185x8x3
BBRows: 185x10x3
Curlz: 70x10x3

I have decided to try lower volume on SQs for a while. Every time I ramp up the volume I regress.

[Str8shutr]

(Pre-post)

2/9 BW: 280 Week 12 SwOLEzZz & Cutz TM

P:
45x10
75x5
95x3
115x2
135x1
155x5x3 - 3, 3, 4 minute splits
155x4x2 - 5, 6 minute split

B:
95x3
135x2
165x1
200x8x2 - 15, 3 minute splits
200x7 - 3 minute split

LTE
Bar+85x8x3 - 8, 2, 3 minute splits

OHP: +0
B: +0
LTE: +0

Ran out of gas on 4th set, barely made 4th rep. 5th set,went for 5th rep, stopped about 3" above forehead. Couldn't grind it through.

B last rep got about halfway up and couldn't grind it out.

Surprised at weight. Maybe a little dehydrated? Yesterday's cheat meal was Cracker Barrel blueberry pancakes, syrup, fried apples, eggs, and bacon. Popcorn at the movies. 9 oz filet, Caesar salad, and loaded baked potato for dinner.

[Str8shutr]

(Pre-Post)

2/10 BW: 279 Week 12: SwOLEzZz & Cutz TM

SQ:
BWx5
45x5
135x3
185x2
225x1
275x1
320x4x4 - 3, 4, 5, 6 minute splits

Chinz:
9x3 - 44, 1x8 minute splits w/bands
16x2 - 5, 1x15 minute splits w/bands

[Str8shutr]

(Pre-Post)

2/12 BW: 284 Week 12: SwOLEzZz & Cutz TM

P:
45x10
75x5
95x3
115x2
135x1
160x1
185x1x1, F, 1, 1, 1 - 4, 2, 1 1/2, 3 1/2, 3 minute splits

B:
135x3
185x1
225x1
255x2x3 - 9, 2, 2 minute split

30mg psuedoephedrine and 600mg of caffeine seems to be optimal.

[Str8shutr]

(Pre-Post)

2/13 BW: 281 Week 12: SwOLEzZz & Cutz TM

SQ:
BWx5
45x5
135x3
185x2
225x1
275x1
315x1
350x3 - 4 minute split

DL: - no belt
135x3
225x2
315x1
395x4 - 16 minute split, all hook

BBRows:
185x10x3 - 8 1/2, 1 1/2, 1 1/2 minute splits

Curlz:
Dowel x5
70x10x3 - 12, 3, 3 minute splits

Meh.

[Str8shutr]

Next week's Goals:

OHP: 130x8x3, 172.5x5
DL: 405x5 - no belt
BP: 242.5x5x5, 290x1x5
SQ: 325x4x4, 355x4
LTE: bar+90x8x3
Chinz: 10x3, 15x2
CGBP: 185x8x3
BBRows: 195x8x3
Curlz: 75x8x3

[Str8shutr]

(Pre-post)

2/16 BW: 282 Week 13: SwOLEzZz TM

B:
45x10
95x5
135x3
185x2
225x1
242.5x5x5 - 3, 4, 5, 6, 7 minute splits

P:
45x5
95x2
130x8 - 13 minute split
130x7x2 - 3, 4 minute splits

LTE:
Bar+90x8 - 9 minute splits
Bar+90x6x2 - 2, 3 minute splits

B: +2.5
OHP: +0
LTE: +0

Left one in the tank on 2nd set of OHP. 8th rep would have been a huge grinder or a failure. 7th rep 3rd set was a grinder.

LTEs: almost had 7th rep of 2nd set to lockout, couldn't push it the last three inches. Same on 3rd set.

Originally, my cheat meal on Sunday was to last for a three hour period. Yesterday, it turned into a ten hour extravaganza of cheatiness. Started with a 14" double pepperoni double cheese pizza, of which I ate all except for the crusts. Then I had a filet with trimmings from a very good restaurant downtown, and then with my late night shake, oatmeal cookies with Redhots, a peanut butter bar, and a reindeer antler. Oh well. It was good.

[ithryn]

30mg psuedoephedrine and 600mg of caffeine seems to be optimal.

Congrats on the weight loss. Are you finding the sudafed helps the workout? I've taken it a few times just to clear the sinuses but later on it occurred to me to wonder if it correlated to making anything easier.

[Str8shutr]

Thank you!

As far as the p-ephedrine, I started taking it as part of an ECY stack (ephedrine, caffeine, yohimbine hcl) when I started this weight loss phase. I found that I didn't tolerate the yohimbine very well pre-workout. Pretty much anything over 5mg would make me hurl. So now I just take the yohimbine post-WO with another 30 mg of p-ephedrine.

Do I get much out of the p-ephedrine for the WO? I think that it does add some intensity and focus, as well as keeping my sinuses wonderfully clear. I think it has helped me avoid having to increase my caffeine dosage again.