the wrkoutfrq's journey to prove his namesake

[jpfaherty]

Dude you're log is getting me fired up on the daily now, I effin love it! Sad I already worked out I wanna go wreck some sh*T!

[offroadatv200]

AWESOME! Good to have you along, you still haven't seen the good part yet! Prep starts in less than 6mo.

Even better!

In for moar gainz and the aesthics to follow!

[wrkoutfrq]

PR after PR pat!

NEVER.GONNA.STOP!

Awesome news about the gym in York!! That place has never seen the kind of destruction that we will bring to it!!!!!!!!

Damn right! (assuming I have the time to hit it :/ )

Dude you're log is getting me fired up on the daily now, I effin love it! Sad I already worked out I wanna go wreck some sh*T!

Thanks man! Been slacking the past couple days with the upcoming trip, can't let it get me!

Even better!

In for moar gainz and the aesthics to follow!

Aesthetics..... lol my waist is too wide for that, but i'm damn sure gonna try for it!



NEW MESO!!!
First half of the week will be focused on the big 3! First two sets chosen to hit 8 and then 8.5 RPE for reps, then dropping 10% and going til I hit RPE 9

7/17/13

INOV8 Elite Performance
Tension Hypertrophy M3
Week 1, Day 1

Deadlifts (1:1:1:1, 3 min rest, RPE 8-8.5)
2x305*12
Reset Rep PR!!!

3x275*12 (1:1:1:1, 2 min rest)

Complex 1 (30s rest between exercises, RPE 9)

A1) Chest Supported T-Bar Row (1:2:2:1)
3x140*6

A2) CG Overhand Pulldown (5:1:5:1, 90s rest)
3x140*6

Split Stance DB Row, Triple Drop Set (1:1:2:1, 30s rest, RPE 9)
3x70-60-50*8 each side

Complex 2 (15s Rest between exercises, RPE 8)

B1) Machine Preacher Curl (3:1:3:1)
3x90*6

B2) Cable Hammer Curl (X:1:1:1, 60s rest)
4x225*15

DB Supinated Curl (single arm sets, 2:2:1:1, RPE 9)
3x20's*10
*Rest is only as long as the other arm's sets

7/18/13

INOV8 Elite Performance
Tension Hypertrophy M3
Week 1, Day 2

DB Press (1:1:1:1, 3 min rest, RPE 8-8.5)
2x80's*12
Pause Rep PR!!!

2x70's*12 (1:1:1:1, 2 min rest)
*died QUICK

Complex 1 (30s rest between exercises, RPE 9)

A1) Incline DB Press (1:2:2:1)
3x70's*6

A2) Incline DB Fly (5:1:5:1, 90s rest)
3x35's*6

Machine Shoulder Press, Triple Drop Set (1:1:2:1, 30s rest, RPE 9)
3x110-80-50*8
*delt death!

Complex 2 (No rest between exercises, RPE 8)

B1) DB Lateral Raise (1:2:1:1)
3x20's*6

B2) Band Pull Aparts (1:3:1:1, 15s rest)
4x15
*SO.MUCH.BURN.AND.PUMP

Single Arm Reverse Grip Pressdown (1:2:2:1, 15s rest, RPE 9)
3x30*15
*one arm at a time, lots of burn!

Notes
First of all, sorry for the late update, I really have ZERO time to get them in! We leave for Nebraska tomorrow, and today was total hell. These workouts were AWESOME though, I've been SO motivated lately, not sure where it's come from! This new program is gonna be amazing, esp if I can pull it off while in NE. I'll be recording a vlog tomorrow AM with a full update, so stay tuned! OH BTW, tomorrow is squat day!!!!!!!!!!!!!! GET.SOME!

[The Solution]

When was last deload?

[jpfaherty]

Saw on FB your frog problem. That's brutal. Hopefully you got the 100 you needed!

[red_cat]

Funny story: I just met Matt here at Teen/Masters Nats. Really nice guy!

Shoot me a PM and we'll figure out training for next week!

[wrkoutfrq]

7/19/13

INOV8 Elite Performance
Tension Hypertrophy M3
Week 1, Day 3

Squat (1:1:1:1, 3 min rest, RPE 8-8.5)
225*10
*woops!
215*12
Both are paused PRs

2x195*12 (1:1:1:1, 2 min rest)

Complex 1 (30s rest between exercises, RPE 9)

A1) Front Squat (2:2:1:1)
3x175*6

A2) Leg press (5:1:5:1, 90s rest)
3x4p+25/s*6

Machine Lying Ham Curl, Triple Drop Set (1:2:2:1, 30s rest, RPE 9)
3x110-80-50*8
*omfg this sucked

Complex 2 (15s rest between exercises, RPE 8)

B1) DB RDL's (3:1:3:1)
3x70's*6
*too light

B2) Leg extensions (speed, X:1:1:1, 60s rest)
4x50*15

Standing Calf Raise (3:1:3:1, 15s rest, RPE 9)
8x2p*5

Cardio
HIIT: stationary bike

Notes
In the road to NE at the moment, but recorded this on the way to run errands this morning. Will reply to comments when I'm not on my phone (while driving )

[wrkoutfrq]

When was last deload?

last deload I had was in February when I was injured (several weeks off)

Saw on FB your frog problem. That's brutal. Hopefully you got the 100 you needed!

100 was actually just to have a good cushion in case we lost a bunch en route. We actually needed 40-50 to make our numbers, which we were able to get (luckily). Now how many survived the trip, we're not sure still... we'll find out tomorrow :/

Funny story: I just met Matt here at Teen/Masters Nats. Really nice guy!

Shoot me a PM and we'll figure out training for next week!

Awesome! I dunno if I'll be able to train or not, things here are changing every second :/ We literally had several changes happen at dinner tonight. I'll keep ya posted though man, if it can happen we'll make it work!

[jpfaherty]

100 was actually just to have a good cushion in case we lost a bunch en route. We actually needed 40-50 to make our numbers, which we were able to get (luckily). Now how many survived the trip, we're not sure still... we'll find out tomorrow :/

Heard the awful news on FB about your toads man. WTF happened? I really hope there is some way you can recover from that, but to someone who knows nothing about science or frogs, it seems like that would be tough

[The Solution]

5 months without a deload. i think you should be do for one very soon here man, its been quite some time, and i think it will just make you push more PR's in the future. Whats Matt/Austin's take on deloads and your programs?

[wrkoutfrq]

Heard the awful news on FB about your toads man. WTF happened? I really hope there is some way you can recover from that, but to someone who knows nothing about science or frogs, it seems like that would be tough

We don't know what happened... We woke up this morning to go finish setting up the fields and I told my tech to water them down while I was in the bathroom... All I heard was him cry out and then I saw him sprawled on the floor. All 528, dead for no apparent reason. Two of the professors called in backup from nearby researchers and caught 225 this morning while we finished setting up the fields, then we caught another 75-80 this evening (after all the field work, FML). The next 2 days is gonna be scramble to catch 200 more while deploying passive samplers and putting out other frogs for our first spray

5 months without a deload. i think you should be do for one very soon here man, its been quite some time, and i think it will just make you push more PR's in the future. Whats Matt/Austin's take on deloads and your programs?

I dunno TBH... I think a deload might be nice to have, though I'm kind of getting one here in NE. I'm gonna ask him about it soon



Quick Update

In case you can't tell, things have been disastrous in NE so far... poor field planning combined with dead frogs and hell conditions have made things difficult. We are scrambling to get things set straight again, but it's not easy. I had to miss gym today because of all the fiasco that's been going down... It was by choice, however, at this point science takes priority over everything.... Will update in more detail soon when things calm down a little

[wrkoutfrq]

7/22/13

Fitness Worx York, NE

INOV8 Elite Performance
Tension Hypertrophy M3
Week 1, Day 4

Complex 1 (30s rest between exercises, RPE 9)

A1) Wide Grip Pullup Eccentrics (10sec Eccentric)
3xBW+45*3

A2) Wide Grip Lat Pulldown (1:2:2:1, 90s rest)
3xLvl 8*15

Neutral Grip Cable Row (3:1:3:1, 90s rest, RPE 8)
3xLvl 10*8
Lvl 10*6 -drop- 8*6 -drop- 6*6
*triple drop was brutal

Wide Grip Low Row, Accumulation Sets (1:2:2:1, 90s rest, RPE 10)
3 sets of:
Lvl 6*10
Lvl 8*5
Lvl 10*5

Smith Machine RAck Pulls (2in. below knee, 3:1:3:1, 2min rest, RPE 10)
4x275*10
*REALLY focused on the contraction in hips/glutes

Complex 2 (no rest between exercises, RPE 9)

B1) Incline DB Curl (3:3:1:1)
4x20's*10

B2) Face Pulls (3:3:1:1)
4xLvl 8*15

B3) Cambered Bar Curls (2:2:1:1, 60sec rest)
4x40*20
*BRUTAL complex....

Notes
this was a much needed good workout... things in NE are going from one bad thing to the next. We managed to bust our asses and get enough toads to do the study, and everything seemed to be moving smoothly deploying passive samplers and frogs into our first 5 fields, but then I woke up this morning to freaking storms, which means spray was delayed and our passive samplers may be useless.... FML. We are gonna try our best to fix the problem, but what was supposed to be a low key day of waiting (i.e. gym plus cardio) has now turned into another cluster f*** of trying to salvage the project. I should be able to hit the gym later today once they do spray, but I'm really not feeling motivated at all. This week is really killing my spirits :/

[jpfaherty]

Don't worry about the gym man. You're being run ragged. Just relax when you have the chance. Get back on the gym horse next week.

Good luck man.

[wrkoutfrq]

7/23/13

Fitness Worx York, NE

INOV8 Elite Performance
Tension Hypertrophy M3
Week 1, Day 5

Complex 1 (30s rest between exercises, RPE 9)

A1) DB Bench Eccentrics (15sec Eccentric)
3x80's*3

A2) BB Bench (2:1:2:1, 90s rest)
3x95*15
*weak as phuck, but whatever

Machine Bench (3:1:3:1, 90s rest, RPE 8)
3x130*8
130*6 -drop- 90*6 -drop- 50*6

Cable Fly's, Accumulation Sets (1:2:1:1, 90s rest, RPE 10)
3 sets of:
Lvl 4*10
Lvl 5*5
Lvl 5.5*5
*BRUTAL

Seated DB Shoulder Press (3:1:3:1, 2min rest, RPE 10)
4x40's*10

Complex 2 (no rest between exercises, RPE 9)

B1) Incline Skull Crusher (1:3:3:1)
4x40*10

B2) Lateral Raise (1:1:1:1)
4x25's*15

B3) Rope Overhead Ext (1:2:1:1, 60sec rest)
4x40*20

7/24/13

Fitness Worx York, NE

INOV8 Elite Performance
Tension Hypertrophy M3
Week 1, Day 6

Complex 1 (30s rest between exercises, RPE 9)

A1) Bulgarian Split Squats (15sec Eccentric)
3x70's*3

A2) Single Leg Press (2:1:2:1, 90s rest)
3x1pps*15
*on the AWESOME cybex squat press (srs)

Squat (3:1:3:1, 90s rest, RPE 8)
3x205*6
205*6 -drop- 175*6 -drop- 155*6

Leg Curls, Accumulation Sets (1:2:1:1, 90s rest, RPE 10)
3 sets of:
3x10, 5, 5
*forgot the weights...

Close Stance Leg Press (3:1:3:1, 2min rest, RPE 10)
4x4pps*10

Complex 2 (no rest between exercises, RPE 9)

B1) Glute/Ham Raise (3:3:1:1)
4xBW*10

B2) Seated Machine Calf Raise (3:3:1:1)
4x250*15

B3) DB RDL (2:1:1:1, 60sec rest)
4x70's*20


Notes
Late as hell update, just got done processing our first round of frogs from the first half of this project... Been a hellacious week, but it's almost over. I don't have a lot of time to update ATM so I'm gonna record a vlog when I come back talking about the whole experience. I hope things move quickly these next few days, I dunno how much more I can take, took 3 cups of coffee and 2.5 large zero cal energy drinks to keep me on my feet for cardio today :/

Don't worry about the gym man. You're being run ragged. Just relax when you have the chance. Get back on the gym horse next week.

Good luck man.

Honestly bro regardless of how crappy the weights I lift are, the gym is the only place here I can get away from my toolbag partners and zone out for a bit. Even a sh!tty workout at this point is therapeutic!

[The Solution]

Damn dude, maybe some more kcals are needed if your energy is that bad?

[wrkoutfrq]

Damn dude, maybe some more kcals are needed if your energy is that bad?

It's only that bad because I'm getting breakfast at 6 and then no food until 7-8pm..... No time for lunch :/

[The Solution]

It's only that bad because I'm getting breakfast at 6 and then no food until 7-8pm..... No time for lunch :/

You cant pack anything with you?
Granola
Dried Fruits
Trail Mix
Whey Protein
Hard boiled eggs
Quest Bars?
Nuts?

[wrkoutfrq]

7/27/13

INOV8 Elite Performance
Tension Hypertrophy M3
Week 2, Day 1

Deadlifts (1:1:1:1, 3 min rest, RPE 8-8.5)
2x325*10
PR!!!

2x292*10 (1:1:1:1, 2 min rest)

Complex 1 (30s rest between exercises, RPE 9)

A1) Neutral Grip Low Row (1:2:2:1)
3x6
*Only chest supported row was taken

A2) CG Lat Pulldown (5:1:5:1, 90s rest)
3x6

Split Stance DB Row, Triple Drop Set (1:1:2:1, 30s rest, RPE 9)
3x70-60-50*8 each side

Complex 2 (15s Rest between exercises, RPE 8)

B1) Machine Preacher Curl (3:1:3:1)
3x6

B2) Cable Hammer Curl (X:1:1:1, 60s rest)
4x15

DB Supinated Curl (single arm sets, 2:2:1:1, RPE 9)
3x20's*10

7/18/13

INOV8 Elite Performance
Tension Hypertrophy M3
Week 2, Day 2

DB Press (1:1:1:1, 3 min rest, RPE 8-8.5)
90's*6
*no 85's, too heavy :/
2x80's*10
*Easy TBH,

3x70's*10 (1:1:1:1, 2 min rest)

Complex 1 (30s rest between exercises, RPE 9)

A1) Incline DB Press (1:2:2:1)
3x70's*6

A2) Incline DB Fly (5:1:5:1, 90s rest)
3x35's*6

Machine Shoulder Press, Triple Drop Set (1:1:2:1, 30s rest, RPE 9)
3x70-50-30*8
*different machine, WEIRD resistance pattern ()

Complex 2 (No rest between exercises, RPE 8)

B1) DB Lateral Raise (1:2:1:1)
3x20's*6

B2) Band Pull Aparts (1:3:1:1, 15s rest)
4x15

Single Arm Reverse Grip Pressdown (1:2:2:1, 15s rest, RPE 9)
3x15

Notes
Another day in the books, got lots of prep to do before we collect our final data.... Expect an update tomorrow in depth via vlog!

You cant pack anything with you?
Granola
Dried Fruits
Trail Mix
Whey Protein
Hard boiled eggs
Quest Bars?
Nuts?

the first few days I tried to pack something with me, but we literally didn't stop working to eat. It was balls to the wall 100% carrying supplies, frogs, hiking to fields, etc. from start to finish those days. I didn't have room to pack protein powder or anything like that, so I bought jerky to carry since it was sealed and didn't take space but it really only just took the edge off hunger. These last few are very chill, so I'm back to normal eating patterns

[wrkoutfrq]

7/28/13

INOV8 Elite Performance
Tension Hypertrophy M3
Week 2, Day 3

Squat (1:1:1:1, 3 min rest, RPE 8.5-9)
2x225*10
*in vibrams, screwed me up big time

2x200*12 (1:1:1:1, 2 min rest)

Complex 1 (30s rest between exercises, RPE 9)

A1) Front Squat (2:2:1:1)
3x175*6

A2) Cybex Squat press (5:1:5:1, 90s rest)
3x4pps*6

Machine Lying Ham Curl, Triple Drop Set (1:2:2:1, 30s rest, RPE 9)
3x90-70-50*8

Complex 2 (15s rest between exercises, RPE 8)

B1) DB RDL's (3:1:3:1)
3x90's*6

B2) Leg extensions (speed, X:1:1:1, 60s rest)
4x50*15

Leg Press Machine Calf Raise (3:1:3:1, 15s rest, RPE 9)
8x250*5

Cardio
HIIT: stationary bike

Notes
FINALLY back to OK! It's been a LONG week and a half, full of ups and downs, including today on the trip back. This workout above is from yesterday, I went in feeling AWESOME because I got to sleep in and got to eat before going. Downside was that I didn't have room to pack my squat shoes, so I had to do all the lifts in my vibrams, which really threw off my rhythm. Still had an awesome workout though. After the workout we drove to Lincoln to see The Wolverine (was disappointing IMO ) and then had mexican food (was BOMB!). Unfortunately we had to drive back to York and finish processing the toads (i.e., off them and freeze them) which took FOREVER... I didn't get my last 2 meals in until 11pm and midnight :/ I'm gonna record a vlog in the AM on the way to the gym recapping the whole experience, so be on the lookout for that. until then I'm taking some down time to eat MY food and get ready to go back to work tomorrow!

[The Solution]

Don't like vibrams eh?

[wrkoutfrq]

Don't like vibrams eh?

i freaking LOVE them for just about everything but squats.... I squat high bar so knee travel is already pretty far, so if you take the heel away it makes depth tough and forces me forward. puts a lot of stress on my back/shoulders

[wrkoutfrq]

7/30/13

INOV8 Elite Performance
Tension Hypertrophy M3
Week 2, Day 4

Complex 1 (30s rest between exercises, RPE 9)

A1) Wide Grip Pullup Eccentrics (10sec Eccentric)
3xBW+50*3
+5lbs

A2) Wide Grip Lat Pulldown (1:2:2:1, 90s rest)
3x130*15

Neutral Grip Cable Row (3:1:3:1, 90s rest, RPE 8)
3x150*6
150*6 -drop- 110*6 -drop- 80*6

Wide Grip Compound Row, Accumulation Sets (1:2:2:1, 90s rest, RPE 10)
3 sets of:
120*10
150*5
180*5

RAck Pulls (2in. below knee, 3:1:3:1, 2min rest, RPE 10)
4x275*10
*tempo was killer

Complex 2 (no rest between exercises, RPE 9)

B1) Incline DB Curl (3:3:1:1)
4x20's*10

B2) Face Pulls (3:3:1:1)
4x50*15

B3) Cambered Bar Curls (2:2:1:1, 60sec rest)
4x40*20

Cardio:
HIIT: Stationary Bike

Notes
I know I promised a vlog, but TBH today was a horrible day... This workout started it off awesome, really had a great lift, but then got REAMED by my advisor. Apparently he questions my commitment to my degree, and wonders where my passions really lie. it was a long conversation that really just completely ruined my past 8mo. Rather than piss and moan about it on a video or type here I'm just gonna take a little reflection time tonight so I can hit it hard in the AM trying to regain what little dignity I may have had before

[red_cat]

Notes
I know I promised a vlog, but TBH today was a horrible day... This workout started it off awesome, really had a great lift, but then got REAMED by my advisor. Apparently he questions my commitment to my degree, and wonders where my passions really lie. it was a long conversation that really just completely ruined my past 8mo. Rather than piss and moan about it on a video or type here I'm just gonna take a little reflection time tonight so I can hit it hard in the AM trying to regain what little dignity I may have had before

Ya know, I got that a lot from my advisor during the first year or two of my degree. Some people (ESPECIALLY those in higher ed/Tier 1 research institutions) just don't understand that you can have a passion in life outside of your career. It blows their mind and, for some of them, it frustrates them because deep down they want something like what you have too.

To put it in simple terms: haters gonna hate. Disregard and continue achieving life goals.

Also, where did you eat in Lincoln the other day? There are some seriously good authentic Mexican places if you go to the right neighborhoods.

[jpfaherty]

Notes
I know I promised a vlog, but TBH today was a horrible day... This workout started it off awesome, really had a great lift, but then got REAMED by my advisor. Apparently he questions my commitment to my degree, and wonders where my passions really lie. it was a long conversation that really just completely ruined my past 8mo. Rather than piss and moan about it on a video or type here I'm just gonna take a little reflection time tonight so I can hit it hard in the AM trying to regain what little dignity I may have had before

I think I mentioned this before, but I Layne has a vlog where he talks about just how close he was to quiting his PHD. Look where he is! Don't even fcking think about it man! You've come so far. You're dedicated and we all see it. Head up and push on through!

[The Solution]

If he is questioning your work ethic and where your head is, the guy needs a reality check. You bleed hard work.

[wrkoutfrq]

7/31/13

INOV8 Elite Performance
Tension Hypertrophy M3
Week 2, Day 5

Complex 1 (30s rest between exercises, RPE 9)

A1) DB Bench Eccentrics (15sec Eccentric)
3x80's*3

A2) BB Bench (2:1:2:1, 90s rest)
3x105*15
+5lbs

Machine Bench (3:1:3:1, 90s rest, RPE 8)
3x130*8
130*6 -drop- 110*6 -drop- 90*6

Seated Machine Fly's, Accumulation Sets (1:2:1:1, 90s rest, RPE 10)
3 sets of:
35*10
60*5
80*5
*true failure........

Seated DB Shoulder Press (3:1:3:1, 2min rest, RPE 10)
4x40's*10
*was way easier than anticipated, will up the weight next week

Complex 2 (no rest between exercises, RPE 9)

B1) Incline Skull Crusher (1:3:3:1)
4x40*10
*piece of cake

B2) Lateral Raise (1:1:1:1)
4x25's*15

B3) Rope Overhead Ext (1:2:1:1, 60sec rest)
4x50*20

Notes
Awesome workout this morning despite my crap day yesterday... MMC was through the roof, which is what I gotta keep telling myself after looking at those pansy weights lol. I'm still on the rebound from my week last week body comp. wise, and am covered with random little injuries. My ribs still ache a little, but there's nothing that can be done about them, and I've got cuts and bruises everywhere from field work. Good thing I'm scheduled for chiropractic and massage tomorrow! My advisor will be pissed, but I don't care, gotta stay healthy

Ya know, I got that a lot from my advisor during the first year or two of my degree. Some people (ESPECIALLY those in higher ed/Tier 1 research institutions) just don't understand that you can have a passion in life outside of your career. It blows their mind and, for some of them, it frustrates them because deep down they want something like what you have too.

To put it in simple terms: haters gonna hate. Disregard and continue achieving life goals.

Also, where did you eat in Lincoln the other day? There are some seriously good authentic Mexican places if you go to the right neighborhoods.

we ate at El Potrero, it wasn't too far from the movies and was quite good!

I think I mentioned this before, but I Layne has a vlog where he talks about just how close he was to quiting his PHD. Look where he is! Don't even fcking think about it man! You've come so far. You're dedicated and we all see it. Head up and push on through!

If he is questioning your work ethic and where your head is, the guy needs a reality check. You bleed hard work.

Thanks so much for the support you guys, i REALLY needed it yesterday. I'm working on picking myself up from my self pity today and pushing forward. All I can do is put my head down and plow through all his negativity. Nothing will stop me from achieving my goals!!!

[wrkoutfrq]

8/1/13

INOV8 Elite Performance
Tension Hypertrophy M3
Week 2, Day 6

Complex 1 (30s rest between exercises, RPE 9)

A1) Bulgarian Split Squats (15sec Eccentric)
3x70's*3

A2) Single Leg Press (2:1:2:1, 90s rest)
3x1p+20/s*15
+40lbs
*should note that it's a different machine

Squat (3:1:3:1, 90s rest, RPE 8)
3x205*6
205*6 -drop- 175*6 -drop- 155*6
*much more solid in my squat shoes

Seated Leg Curls, Accumulation Sets (1:2:1:1, 90s rest, RPE 10)
3 sets of:
80x10
110x5
130x5
*BRUTAL

Close Stance Leg Press (3:1:3:1, 2min rest, RPE 10)
4x4p+10/s*10
+20lbs

Complex 2 (no rest between exercises, RPE 9)

B1) Glute/Ham Raise (3:3:1:1)
4xBW*10

B2) Seated Calf Raise (3:3:1:1)
4x70*15

B3) DB RDL (2:1:1:1, 60sec rest)
4x70's*20
*moving up next workout..... barely pushing 8.5 RPE

Cardio
HIIT: Stationary Bike

Notes
Late update again, but for good reason! I've got a lot of writing to do in the next couple weeks and have been trying to get a head start on the tox testing that needs to be done here in lab. the results so far have been surprising to say the least! This workout was quite good, not stellar, but good. I was in need of a refeed pretty bad yesterday, and luckily it was a refeed day anyway. I also had my chiro and massage appt. yesterday which was great! The massage lady was a little tender handed, but it was still nice. I felt great the rest of the day, and slept HARD last night, so much so that i didn't wake up once til my alarm went off at 6am (yes I slept in, today is an off day from the gym ). Despite it being a refeed yesterday and sitting in my office all times i wasn't at the gym I dropped 1.6lbs last night (LOL). Metabolic rehab anyone???? ON a side note, the past 3 days the puppy has had some SERIOUS diarrhea and has sh!t all over his cage twice, as well as my laundry room several times. I dunno what to do, but I'm gonna stop by the vet today to see what they have to say. spending the day writing and contemplating the puppy poop doom that I'm sure awaits me at home at lunch :/

[The Solution]

Take care of your work bro! Good to see you being consistent! Have a good weekend.

[wrkoutfrq]

7/27/13

INOV8 Elite Performance
Tension Hypertrophy M3
Week 3, Day 1

Deadlifts (1:1:1:1, 3 min rest, RPE 9-9.5)
2x352*8
WTF, HUGE PR!!!

First set:


3x315*8 (1:1:1:1, 2 min rest)

Complex 1 (30s rest between exercises, RPE 9)

A1) Cybex Chest Supported Machine Row (narrow neutral grip, 1:2:2:1)
3x170*6

A2) CG Lat Pulldown (5:1:5:1, 90s rest)
3x130*6
*was supposed to do 4 sets, but by the time I realized that someone had taken my equipment... no worries!

Split Stance DB Row, Triple Drop Set (1:1:2:1, 30s rest, RPE 9)
4x75-65-55*8 each side
+5lbs AND +1 set

Complex 2 (15s Rest between exercises, RPE 8)

B1) Machine Preacher Curl (3:1:3:1)
4x90*6
*failed very last rep, lol!

B2) Cable Hammer Curl (X:1:1:1, 60s rest)
4x60*15

DB Supinated Curl (single arm sets, 2:2:1:1, RPE 9)
4x20's*8
+1 set

Notes
FUARK what a workout! I woke up feeling great energy wise this morning, not sure why. My back was a little tight from work yesterday (had to move ALL the enclosures by myself, WTF) but I spent a little extra time foam rolling. AFter my first warmup rep I KNEW I was gonna have a good DL session, though I didn't think it would be THAT good.... That's a huge PR for me, and at a light BW too (~163). After the workout was done I did some posing in the locker room, and though I'm a little less crisp from slightly higher macros I was FULL and there was separation I hadn't seen before in my obliques and chest. Def. gratifying! Unfortunately the day hasn't gone as well, I had to spend the day writing so now I have a tension headache, and I think I may be coming down with a stomach bug (probably an effect of the stress lately). No problem though, I won't let that stop me from hitting a PR tomorrow on bench! GOTTA.GROW.TO.WIN!

Take care of your work bro! Good to see you being consistent! Have a good weekend.

Thanks Bob, life is all about balance! Consistency is the best way to achieve balance because you can plan ahead hope your weekend is good as well!

[Ccm644]

Hope you dont come down with a bug

Great work hitting that deadlift Pr, form looked good

Like this routine is bringing you great PR's and it sounds like your enjoying it