November 11, 2013

Workout log, PTTP then RPT plus arms/shoulders

Monday (11-4-2013)
deadlift 135x5, 225x3, 275x2; 325 2x5, 2x3
press 65x5, 95x3, 105x2; 125 5,3,2
chin-up +45 6,5,4
tricep pushdown 150 3x10
dumbbell curl 30 3x8
lateral raise 25 3x8

Wednesday
squat 135x5, 185x3, 225x2, 255x6, 225x8, 195x10
bench 95x5, 135x3, 182x2, 215x4, 195x6, 165x8
pendlay row 135x5, 165 3x8
barbell shrug 205 3x10
tricep extension 80 3x8
ez-curl 80 3x8

Friday
power clean 135 2x3, 145 5x3
push press 95x3, 135 5x3
hammer curl 30x8, 35 2x8
tricep pushdown 140 3x10
lateral raise 25 3x8

Weight (Sunday):
180 lb

Notes: Needed some lighter work on Wednesday, so I made it an RPT day.  Will continue that this week.

Posted by: leoncaruthers at 08:48 AM | Comments (3) | Add Comment
Post contains 116 words, total size 1 kb.

1 I explored the Leangains website. 
That site is "challenging" because he spends so much time spewing frustration over the diet industry's failings. That's fine but, sheesh, I just wanted some info on the eating and fasting method of fat reduction.
Have you read EAT STOP EAT? Do you understand the basic principles? Even Martin has strong objections to some of the conclusions in the book.
How are you going to use "Leangains" to your benefit? I didn't think you needed to lose any more weight, I think you were more interested in getting more cut? Is that correct?

Posted by: mare at November 13, 2013 11:12 AM (A98Xu)

2 I have not read EAT STOP EAT, it's too expensive and the title seems to cover it.  I'm not ecstatic about Martin's site either, http://rippedbody.jp/ (Andy Morgan) has a "diet guides" tab that spells it out much more cleanly.  I strongly believe that longer periods between large meals fits the evolutionary template better for humans (at least for human males) better than the "grazing" pattern, I also like the convenience of only eating twice a day rather than taking time to cook breakfast.  That said, I think fasting beyond 20-24 hours is probably a relatively serious stressor, and not to be done too often, and anything over 14 hours might be too much for a woman to do regularly.  I think the ancestral division of labor (men hunt, women gather) probably led to some variation in tolerance for fasting metabolism.  Not trying to be sexist, but too many women have anecdotally had trouble with IF for me to discount the idea that they might be more natural grazers.

I actually don't fully subscribe to Martin's exercise guidance, either.  Whenever I've reduced volume/frequency as much as he suggests, I've experienced regression.  I need more consistent stimulation to maintain my muscle mass and strength.

I'm probably about 10-15lb over where I need to be to really look cut.  Right now I look solid and beefy, but right around my waist there's still a bit of mush that I can turn into a muffin-top with a tight belt.  I have no doubt that this is a pretty healthy weight for me (and no one would look at me nekkid and say "fat"), but I could stand to be better defined.

Posted by: leoncaruthers at November 13, 2013 11:34 AM (kc1ED)

3 Thank you very much. I'll check out rippedbody (diet guides). I like the idea of skipping breakfast also (quite a change from my past). I have been eating bacon and eggs for a couple of years. I'll have it at lunch time instead. 
My husband skips a lot of meals just because he's busy and can't be bothered. No one would say he's overweight but he wants to lean up around the middle.  I am strong and if any of the crap I read counts, cardiovascularly fit (?), who knows but I could run a mile in 8 minutes if I had to. I am somewhat flexible (SYWM) but would like to improve on that greatly (to avoid injury mostly). But for my own aesthetic/joint/ease of movement reasons I want to drop 30 pounds.
I think I know how to do it, however, much like Pupster's bucket I seem to sabotage myself enough to halt progress. I just don't want to continue following advice that makes no sense.
ONWARD!!



Posted by: mare at November 13, 2013 11:49 AM (A98Xu)

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