I'm too lazy to come up with a witty title: DARinaldi's training journal

[darinaldi]

Quick background: I started lifting weights for the first time in December of '07. I gained some muscle, gained some strength, and lost about 20 lbs of fat. These past six months I've been stressed and unmotivated, and both training and diet have suffered as a result. It's time to start making progress again, and so I've started a new journal.

Here is a link to my last one.

I'm also switching up my training a bit as well. I'm still doing an upper/lower, but I've revised set-up and rep ranges. This is still open to changes, but here is the basic layout currently:

Upper
BB Chest/shoulders - 3-4 sets, 6-8 reps
Horizontal rowing - 3-4 sets, 6-8 reps
DB Chest/shoulders - 2-3 sets, 10-12 reps
Vertical rowing - 2-3 sets, 10-12 reps
Triceps - 1-2 sets, 12-15 reps
Biceps - 1-2 sets, 12-15 reps

Lower
Squat - 3-4 sets, 6-8 reps
RDL - 3-4 sets, 6-8 reps
Leg press - 2-3 sets, 10-12 reps
Hamstring curl - 2-3 sets, 10-12 reps
Standing calf - 3-4 sets, 6-8 reps
Seated calf - 2-3 sets, 10-12 reps

I'll be doing cardio on off days, mostly rowing on a C2 rower.

[TexAss]

In!

[jedi-niz]

i r in

[darinaldi]

Workout
Bench press
45 x 10, 65 x 5, 95 x 3
115 x 8
115 x 8
115 x 8
115 x 8

Hammer Strength seated row
+55ps x 8
+55ps x 8
+55ps x 8
+55ps x 8

Lateral raise
5 x 12
5 x 12
5 x 12

Lat pulldown
90 x 12
90 x 12
90 x 12

Reverse-grip pushdown
50 x 15
50 x 15

BB curl
40 x 15
40 x 15

1:30 rest between sets for first two exercises, 1:00 for all others; 2:00 rest between exercises

Comments
First workout of the new format, and first time in the gym in a week. It felt good to be back. I reset all the weights by 10-15% for this first week, and as a result was a pretty easy workout. Everything went smoothly and could easily have been heavier (except maybe curls).

[MISSINGLINK]

Well alright. New journal, new beginnings. I like it.

[CYTX]

Nice work man.

So it looks like BFL with modified rep ranges?

[darinaldi]

i r in

Welcome!

In!

Not welcome!

Well alright. New journal, new beginnings. I like it.

Thanks, LINK. I think I've finally turned corner mentally and I'm ready to put in some real work again.

Nice work man.

So it looks like BFL with modified rep ranges?

Gracias, amigo. This was inspired by an upper/lower template by Lyle McDonald, and so far I like the sets across and differing rep ranges more than BFL. We'll see how things develop as I continue.

[TexAss]

Not welcome!

I think I sea what you did there...

[CYTX]

Gracias, amigo. This was inspired by an upper/lower template by Lyle McDonald, and so far I like the sets across and differing rep ranges more than BFL. We'll see how things develop as I continue.

Its funny how similar the exercise layout is not looking at reps.

Bust Yo Ass Main

[strongforgood]

Change is good. In.

[demike]

In, Luckily I was stalking you so I found your new journal, wut?

Hit it hard D!

[TexAss]

So this new journal is the one you don't update?!?


Have you done a 1k yet? Just curious on your time.
I tried to run a 2k but only managed 1, heh.

[darinaldi]

I think I sea what you did there...

A blind man could see what I did thar.

Its funny how similar the exercise layout is not looking at reps.

Bust Yo Ass Main

I'm planning on it.

Change is good. In.

SFG in the new journal?

In, Luckily I was stalking you so I found your new journal, wut?

Hit it hard D!

Damn, you found it.

Um, I mean, thanks, Mike!

So this new journal is the one you don't update?!?

Have you done a 1k yet? Just curious on your time.
I tried to run a 2k but only managed 1, heh.

I tried a 2K once just to try it - I'd have to scroll through the rower to see my time, but it was pretty early on. So far I've mostly been concentrating on long, slow rows to work on form and power production. Last time I did 30 mins at 20-21 s/m, trying to maintain a split of 2:30. Now I'm going to be varying long, slow rows with more interval-style rows.

[darinaldi]

Workout
Squat
45 x 10, 65 x 5, 95 x 3
135 x 8
135 x 8
135 x 6
135 x 6

RDL
115 x 8
115 x 8
115 x 8
115 x 8

Vertical leg press
2 pps x 12
2 pps x 12
2 pps x 12

Alternating single-leg lying curl
20 x 12
20 x 12
10 x 12

Standing calf raise
110 x 8
110 x 8
110 x 8
110 x 8

Seated calf raise
80 x 12
80 x 12
80 x 12

1:30 rest between sets for first two exercises, 1:00 for all others; 2:00 rest between exercises

Comments
This was a hell of a lot harder than Tuesday's upper, and I probably should have dropped the weights farther for a deload. Also, I left my belt at home.

Between not having my belt and not having squatted in three weeks, it felt awkward and heavy. RDLs were pretty easy, though. By the time I finished the leg press I was sweating hard and felt pretty wiped out.

My hamstrings gave up on the second set of curls and it took some major effort to get those last few reps on each leg. I dropped the weight because there was no way I would get even 6 on the last set otherwise.

I took all of the calf raises slowly, holding the top contraction for a count of 2, lowering slowly, and holding the bottom position for 4 before exploding up again.

My legs were rubbery walking home. I'm going to be limping for the next few days.

[MISSINGLINK]

Nice looking workout D.

[TexAss]

I tried a 2K once just to try it - I'd have to scroll through the rower to see my time, but it was pretty early on. So far I've mostly been concentrating on long, slow rows to work on form and power production. Last time I did 30 mins at 20-21 s/m, trying to maintain a split of 2:30. Now I'm going to be varying long, slow rows with more interval-style rows.

You should hit a 500m fresh and let me know how it goes
I'm not good at pacing on the rower at all.

[darinaldi]

Nice looking workout D.

Thanks, LINK. I'm really feeling it already thanks to the time I took off.

You should hit a 500m fresh and let me know how it goes
I'm not good at pacing on the rower at all.

Either Sunday or Tuesday I'll do one for the hell of it to see where I am with the rower.

[TexAss]

Either Sunday or Tuesday I'll do one for the hell of it to see where I am with the rower.

I think my height might be giving me a bit of an edge. Along with some technique training.

Looks like you'd have me in the distance races though for sure. My cardio sucks.

[darinaldi]

I think my height might be giving me a bit of an edge. Along with some technique training.

Looks like you'd have me in the distance races though for sure. My cardio sucks.

I've had exactly zero technique training, other than watching some videos of Xeno Mueller and the Oarsome Foursome and trying to match their form.

[demike]

How far do you have to walk home after your workout D?

[darinaldi]

How far do you have to walk home after your workout D?

It's about a seven-minute walk from the gym to my building (three streets and two avenues), followed by four flights of stairs to my apartment. I also have to run up and down from the 6th to the 10th floor a couple of times a day at work. You'd think I'd be thinner with all the stairs.

[demike]

It's about a seven-minute walk from the gym to my building (three streets and two avenues), followed by four flights of stairs to my apartment. I also have to run up and down from the 6th to the 10th floor a couple of times a day at work. You'd think I'd be thinner with all the stairs.

I see, that is some walking. When you posting progress pics?

[darinaldi]

I see, that is some walking. When you posting progress pics?

When I have some progress to show.

[CYTX]

When you posting progress pics?

wow strong homo

[darinaldi]

Workout
OH press
45 x 5, 55 x 3, 65 x 1
85 x 8
75 x 8
75 x 6
75 x 5

Hammer Strength seated row
+60ps x 8
+60ps x 8
+60ps x 8
+60ps x 8

DB bench press
35 x 12
35 x 12
35 x 10

Chinup
light band x 6
light band x 3
light band x 3

Reverse-grip pushdown
60 x 15
60 x 12

BB curl
45 x 15
45 x 12

1:30 rest between sets for first two exercises, 1:00 for all others; 2:00 rest between exercises

Comments
This workout didn't go as smoothly as Tuesday's upper-body workout. Partly because I have a lot of stressful things going on in my life taking up too much of my time and energy, and partly because I'm just a weak bitch.

I haven't done BB OH press in a while, and it shows. HS row was fine, but I still need to improve my MMC more. Chinups sucked balls -- I was fatigued by that point and my chinning ability has clearly deteriorated from not doing them. MMC kind of went to hell there, too. Tripeps were fine, but I had to resort to cheat form towards the end of the second set of biceps curls because I was done by then.

Mentally I just wasn't there today. It'll be better next time.

[demike]

At least you got in there and got some blood flowing D. As you keep with it from now on MMC and the lifts will get better. Hope whatever is stressing you gets resolved. Have a good one man.

[darinaldi]

At least you got in there and got some blood flowing D. As you keep with it from now on MMC and the lifts will get better. Hope whatever is stressing you gets resolved. Have a good one man.

Thanks, I'm not discouraged about the workout, since I've been training so inconsistently these past few months and since I'm still getting used to this new routine. As for the rest... well, we'll see how that develops.

[darinaldi]

Workout
Deadlift
135 x 5, 185 x 2
225 x 5
225 x 5
225 x 5

Vertical leg press
2 plates +25 ps x 8
2 plates +25 ps x 8
2 plates +25 ps x 8
2 plates +25 ps x 8

Alternating single-leg lying curl
20 x 12
20 x 12
10 x 12

Standing calf raise
120 x 8
120 x 8
120 x 8
120 x 8

Seated calf raise
85 x 12
85 x 12
85 x 12

3:00 rest between sets of DL, 1:30 for leg press, 1:00 for all others; 2:00 rest between exercises

Comments
This concludes the preliminary cycle of my new upper/lower, since I'm doing a four-day cycle three days a week for recovery purposes. Decent workout today.

I haven't done deads since around February, and it showed. I thought 225 would be a good place to start, since I'm doing a few sets across instead of working up to one heavy set. The first set was DOH, and my grip started failing towards the end due to my weak-ass pathetic grip strength. Second and third sets were mixed grip, switching hands each set. I did a timed hang on the chinup bar at the end of the workout for some spinal decompression (and a little more grip work), but I"m already feeling it in my lower back.

Not much to say for the rest. Leg press was heavier today to replace squats (my lower back wouldn't be able to handle both), hamstring curls were about the same as Wednesday, and calf raises were a little heavier.

[MISSINGLINK]

Nice job on the deadlift D.

[mjw8204]

I like the setup. I'm curious to see how squatting goes with you doing it at a reduced frequency. I still make gains at 1x per week, but doing them every 10 days was not enough for me.