DocFen's Annihilation Journal

[DocFen]

So for about 20 days now I have been out of commission with a series of ear and sinus infections. Just two weeks ago I got maybe 20 hours of sleep from saturday night to friday night. Last saturday I took a bunch of allergy meds and forced myself to sleep through the pain, pressure, and lack of breathing. It has been a week now that I have been on something self-perscribed? and on wednesday night I had my first 10 pm to 5 am full night of sleep.

That thursday I went to the gym for the first time in about 3 weeks. I tried to do some simple compounds? but it wasn?t happening. I did a whopping three squats at 200 LBS (plus my fat butt) before the room started to spin. I tried to do two deadlifts and wednesday?s lunch tried to come back up.

How evil is the body for letting me become so weak after not working out for less than a month?

So Monday I will pretend I am fully healed and begin my old training program? and I will start a training blog in the forums. hope to see you here!

[DocFen]

yah, yah I know - "Stimulate, don't annihilate."

Every workout starts with 10 mins on the Procor step/run machine... I HATE this machine but it really does get me warmed up.
I then do the following at minimum -
up to 50 PUSHUPS
50-??? situps (sometime swiss ball crunches)
??? wide grip pullups (I suck at these so right now I can only do 8)

The schedule:

Day #1
Bicep Barbell Curl
Tricep Pressdown
Bicep Preacher Curl
Tricep Rope Press
Bicep Hammer Curls
Tricep Extension
Bicep Concentration Curls

Workout #2
Squat
Glute Kickback
Leg Extension
Leg Curl
Calf Raise

Workout #3
Bench Press
Flyes
Close grip Bench
Incline Press (Hammer)
Decline Press (Hammer)

Workout #4
Bent-Over Rows
Lat Pulldown
Seated Row
One arm Row (Light n fast)
Low Back Extension

Workout #5
Shoulder Press
Shrugs
Shoulder Lateral Raises
Upright Row
Reverse Flyes

Okay three things -
1. no Deadlifts - I have had surgeries on both my ankles and for me to routinely do deadlifts and squats is a bad idea. So I will swap out dealifts or squats on that day... or I may do deadlifts on a saturday and then go and kill my abs.
2. some of my exercises may not blend-in on a certain day (i.e. rows on a shoulder day)... but this is how my body responds and when I used to compete this was the only way I could grow.
3. The annihilation factor - right now I am not concerned about 1RMs or anything of that nature... my basic workout is to find what I can struggle to get 5-8 reps with and then build up to it. That means I'll do a minimum of 25 reps (on my pussy days) using whatever rest I need for that weight on that exercise. So if I could do 100 LBS of a barbell curl, I might do:
12-15 of 30
10-12 of 50
8 - 10 of 80
5 - 8 of 100
So then for Example - The next time I do barbell curls I will add 10 Lbs to each set. If after I do my final 5 - 8 of each exercise, I can give myself the option to go back and revisit anything I felt I have not killed myself on yet.

I am not a hard-gainer. In fact I gain muscle (and fat) pretty easy (AKA MESOMORPH). But my body Only REALLY Responds when the muscle is completely dead at the end of my workout.
SO if you look at my program, I could in theory be doing around 300 reps on monday.... to me that rocks! I am a freak in my ability to recover... I used to do two-a-days on the bench when I was in the navy... so the word overtrain is a no-no here. But on any exercise I can do it again the next day...

See you every friday or saturday with my numbers on weights, bodyweight, and bodyfat!