A Guy With a Cat Face on His Aviator: DARinaldi's Training Journal

[vicjg]

For a guy with a cat face on his aviator (should be avatar BTW ), that's a nice workout!

[darinaldi]

For a guy with a cat face on his aviator (should be avatar BTW ), that's a nice workout!

U r not aware

http://forum.bodybuilding.com/showpo...ostcount=22472


...and thanks!

[vicjg]

U r not aware

http://forum.bodybuilding.com/showpo...ostcount=22472


...and thanks!

IM not aware.

[jdmalm123]

It's a quote from someone who negged me with multiple troll accounts about a month ago in Lencho's journal.

PM any mod. They can all change thread and journal titles.

Gotcha! Thanks!

Let me know if I need to point a NEG cannon in anyone's general direction...

[darinaldi]

Workout
10 swings, two-handed
10 cleans and presses, LH
10 swings, two-handed
10 cleans and presses, RH
10 swings, two-handed
10 swings, LH
10 swings, RH

one minute rest

10 swings, two-handed
10 bent-over rows, LH
10 swings, two-handed
10 bent-over rows, RH
10 swings, two-handed
10 swings, LH
10 swings, RH

one minute rest

10 swings, two-handed
10 snatches, LH
10 swings, two-handed
10 snatches, RH
10 swings, two-handed
10 swings, LH
10 swings, RH

one minute cooldown

All done with 16kg kettlebell

Total time: 11:30, average heart rate 153 (including all rest times).

Comments
Been sitting on my ass all day, so I thought I'd do a circuit for the hell of it. High rep KB snatches just kill me. They are tiring beyond belief.

[nydude1814]

Comments
Been sitting on my ass all day, so I thought I'd do a circuit for the hell of it. High rep KB snatches just kill me. They are tiring beyond belief.

x2. I have a newfound respect for high rep fast ground to overhead movements.. 30 rep squat x press (squat touch db's to the floor between legs, squat up into a db shoulder press with hands wide) kill me like no cardio ever did.. I'm afraid to look into heart monitor after these, its 180+, and still 160 after a minute rest.

[jdmalm123]

I'm afraid to look into heart monitor after these, its 180+, and still 160 after a minute rest.

That's a beautiful thing.



PS - D, I had this idea to take a LINCOLN AVIATOR and paste a cat's face on the grill and then post it in your journal, but my picture search and photoshop skills met with an EPIC PHAIL....you get the idea...

[darinaldi]

x2. I have a newfound respect for high rep fast ground to overhead movements.. 30 rep squat x press (squat touch db's to the floor between legs, squat up into a db shoulder press with hands wide) kill me like no cardio ever did.. I'm afraid to look into heart monitor after these, its 180+, and still 160 after a minute rest.

QFT. That's why I've been doing all the KB circuits recently. Better for maintaining/adding muscle mass, and gets the heart rate up much higher than boring-ass cardio. Stuff like squat presses, cleans, snatches, etc. are killer.

That's a beautiful thing.

PS - D, I had this idea to take a LINCOLN AVIATOR and paste a cat's face on the grill and then post it in your journal, but my picture search and photoshop skills met with an EPIC PHAIL....you get the idea...

Negged for failure. You don't need photoshop, just learn from the master:





ChaseT actually found that picture, so I can't completely take credit for it. So here I am, giving credit where credit is due so everyone can see.

[darinaldi]

Workout
Lose Fat Like You're On Crack!
Workout A (Quad Dominant/Horizontal Push/Horizontal Pull)

A1: DB Overhead Squat 1x10 - 15 lbs
A2: Push Up 1x10 - BW
A3: DB Split Squat 1x10 - 15 lbs
A4: Bent-Over Row 1x10 - 95 lbs
A5: Hanging Leg Raise 1x10 - BW

2 minutes rest

A1: DB Overhead Squat 1x10 - 15 lbs
A2: Push Up 1x10 - BW
A3: DB Split Squat 1x10 - BW
A4: Bent-Over Row 1x10 - 95 lbs
A5: Hanging Leg Raise 1x10 - BW

3 minutes rest

B1: DB Front Squat 1x10 - 35 lbs
B2: DB Bench Press 1x10 - 35 lbs
B3: Elevated Full Lunge 1x10 - 15 lbs
B4: Elevated Rack Pull Up 1x10 - BW
B5: Incline Leg Raise 1x10 - BW

Total time: 19:40, average heart rate 148

Treadmill
3.5-4.0 mph, 1.0%-3.0% incline
Total time: 30 minutes, average heart rate ~118

Comments
This really kicked my ass this morning. My legs were rubbery when I was done. I accidentally took an extra minute's rest before the B exercises because I didn't grab the right DBs and wasted time getting them.

OH squat weight was fine for first workout, but should be higher. Split squats suck balls; 15 lbs was too heavy for the first set, but BW was too light. Either way, I was winded as hell after these, and needed to rest ~20 second the second time before doing the rows to catch my breath.

Some tool was hogging the pullup area, so I used the captain's chair instead for the leg raises. Next time won't be so pussified.

Weight was fine for front squats & bench (damn winded at this point -- front squats were painful). Lunge was done on a box ~12 inches high. It was too high -- the only thing I really felt doing these was an adductor stretch. I'll find a lower box, and weight REALLY needs to be upped on these.

Used the box to prop my feet up for the rack pullups. Never done these before. Bar was set to waist high, and I couldn't pull myself all the way up to it. I don't know if I'm supposed to, but I'm guessing I am. Incline leg raises were taxing.

Totally forgot to do any rotator cuff work as is prescribed, but hopped on the treadmill for 30 mins. of SS cardio to get some blood flowing through my quads.

[MISSINGLINK]

Nice work D. This workout looks really familiar.

[CYTX]

nice work man. So other than learning how brutal this is, how was is it in the gym as far as setup goes?

[darinaldi]

Nice work D. This workout looks really familiar.

Thanks. Yeah, I can thank CY for turning me on to this in all its joy.

nice work man. So other than learning how brutal this is, how was is it in the gym as far as setup goes?

Setup for today was easy -- other than the ab work and the bench press, everything was done right in front of the power rack, so it was really easy moving from one thing to another. Tomorrow I'll be running around a bit more, going between the power rack, the cables, and the dip bars.

[vicjg]

Damn, that looks like alot of work.

[MISSINGLINK]

I knew that I had seen it from somewhere!

[Hard Drive]

dumbell overhead squat?

you psycho dude?

[jdmalm123]

dumbell overhead squat?

Yeah, isn't that cool!


PS- there's a request for more hentai in my journal (we're still on page one )

[darinaldi]

dumbell overhead squat?

you psycho dude?

Yeah, isn't that cool!

PS- there's a request for more hentai in my journal (we're still on page one )

Yeah, I don't really have the lumbar or thoracic flexibility yet to do a good OH squat, even with just the bar -- my form really goes to **** halfway down. So I'm holding two DBs in neutral grip instead, until it becomes a little more natural.

[darinaldi]

Workout
Workout B (Posterior Chain Dominant/Vertical Push/Vertical Pull)

A1: Hang Clean 1x10 - 65 lbs
A2: Assisted Chinup 1x10 - BW (with light band)
A3: Pull-through 1x10 - 100 lbs
A4: Dips 1x5 - BW
A5: Cable Crunch 1x10 - 40 lbs

2 minutes rest

A1: Hang Clean 1x10 - 65 lbs
A2: Assisted Chinup 1x8 - BW (with light band)
A3: Pullthrough 1x10 - 100 lbs
A4: Dips 1x5 - BW
A5: Cable Crunch 1x10 - 100 lbs

2 minutes rest

B1: Deadlift 1x10 - 135 lbs
B2: Standing Face Pull 1x10 - 60 lbs
B3: Lying Leg Curl (was supposed to be GHR) 1x10 - 60 lbs
B4: Standing DB Overhead Press 1x10 - 25 lbs
B5: Cable Crunch 1x10 - 100 lbs

Total time: 21:25, average heart rate 140

Seated DB External Rotation 2 x 10 - 5 lbs
Standing DB External Rotation 2 x 15 - 5 lbs

Treadmill
3.5-4.2 mph, 1.0%-2.0% incline
Total time: 20 minutes, average heart rate ~120

Comments
Just like yesterday, today was about getting used to the workout. Like CY said, this one wasn't as taxing conditioning-wise, more tiring muscularly. I wasn't at all gasping for breath with super elevated HR like yesterday (except maybe after the deads. High rep deads are the devil).

My hang clean form just blows. I've seen the videos, I've read the descriptions, but it still looks like I'm flailing around like an epileptic walrus when I do it.

Couldn't get all the reps for chins or dips, but both were beyond any previous effort of mine. Pullthroughs need to be heavier. Not sure I'm doing the cable crunch right, but first set was way too light and I upped it accordingly. High rep deads are evil, evil, evil. 135 lbs was too light, but I sure as hell don't want to raise it. Face pull and OH press were meh.

I tried to do GHRs on a lat pulldown machine, and had epic failure. The seat wasn't really wide enough for my legs and the leg lock on top didn't come down low enough to really lock my ankles in. Also, the cable wasn't long enough for me to have any ROM, and smacked the top of the tower when I was halfway down, causing me to jerk with surprise and almost faceplant. I wasted so much time trying to fix it that I finally gave up and just did leg curls rather than spend more time rigging up another way.

I did both sets of RC work (yesterday's and today's), which was too much for a first time. My shoulders are fatigued as hell now.

Finished up with some SS cardio, but shorter than yesterday because I was running late.

[jdmalm123]

Couldn't get all the reps for chins or dips, but both were beyond any previous effort of mine.

Hey, I noticed chinup reps are way up, that's awesome. Were the dips assisted too?

[darinaldi]

Hey, I noticed chinup reps are way up, that's awesome. Were the dips assisted too?

No, dips were regular, amazingly enough. It was on another set of dip bars though -- this one had thin, parallel bars, while the one I tried in the past was V-shaped with much thicker bars.

I can't swear that they all had full ROM, but they definitely were more than half-dips.

The assisted chins were way up. I tried to do regular chinups the other day though, and still couldn't get 2.

[jdmalm123]

dips were regular, amazingly enough.

that's great!

[CYTX]

nice work man. How was getting around today?

I'd say this week and next are good for trying to figure out the setup and get the weights right. Once week 3 starts you want to be all set and try to get thru it as quicly as possible on shorter rest.

[MISSINGLINK]

Nice job D. I couldn't do that sort of thing.

[darinaldi]

nice work man. How was getting around today?

I'd say this week and next are good for trying to figure out the setup and get the weights right. Once week 3 starts you want to be all set and try to get thru it as quicly as possible on shorter rest.

Getting around today wasn't too bad, all in all. It was slow going since it was the first time doing it, and the lat pulldown-GHR fiasco ate up a lot of time. I'm thinking that things should be pretty nailed down at the end of the next workouts this week.

Nice job D. I couldn't do that sort of thing.

Thanks, but I'm sure you could if it fit into your training goals. It sucks at first when you're not used to it, and you have to take a big hit to the ego and drop the weight considerably until the conditioning starts to come up (which in my case practically drove me into negative weights, lol).

[darinaldi]

Workout
Workout A (Quad Dominant/Horizontal Push/Horizontal Pull)

A1: DB Overhead Squat 1x10 - 20 lbs
A2: Push Up 1x10 - BW
A3: DB Split Squat 1x10 - 5 lbs
A4: Bent-Over Row 1x10 - 95 lbs
A5: Hanging Leg Raise 1x10 - BW

2 minutes rest

A1: DB Overhead Squat 1x10 - 20 lbs
A2: Push Up 1x10 - BW
A3: DB Split Squat 1x10 - 5
A4: Bent-Over Row 1x10 - 95 lbs
A5: Hanging Leg Raise 1x10 - BW

2 minutes rest

B1: DB Front Squat 1x10 - 35 lbs
B2: DB Bench Press 1x10 - 35 lbs
B3: Elevated Full Lunge 1x10 - 20 lbs
B4: Elevated Rack Pull Up 1x10 - BW
B5: Hanging Leg Raise 1x10 - BW

Total time: 17:01, average heart rate 151

Seated DB External Rotation 2x15 - 5 lbs

Treadmill
4.0-4.5 mph, 1.0%-2.5% incline
Total time: 20 minutes

Comments
I shaved 2.5 minutes off of Monday's time, and felt every second of it. There were no breaks between exercises other than 5 seconds to catch my breath before benching and the time it took to walk to the pullup bar for the leg raises. By the last set I was winded as hell, and lunges were slow going. I can't believe I'll be adding another set next week, since I was exhausted after this.

My shoulders got fatigued from holding the DBs for the OH squats, and arms started sinking in the second set. Split squat was better today. Between those and the lunges, my adductors are getting bent over -- I'll be feeling them even more tomorrow.

Actually did the hanging leg raises today (did them all 3 times since all incline benches were in use). Needless to say, much tougher than the captain's chair. It was slow going because I couldn't get more than two without swinging around and having to stabilize myself first. I could only do bent-knee on these too, whereas I've been doing straight-leg raises on the captain's chair. This will come with time.

Did rotator cuff work and some recovery/SS cardio on the treadmill. I was going to do 30 minutes but I got so bored after 20 that I had to stop.

[CYTX]

Nice work my man. I found that while you think the next week will be way worse you conditioning gets better and it stay about the same all the way through.

Did you take starting pics before this and how's the diet?

[darinaldi]

Nice work my man. I found that while you think the next week will be way worse you conditioning gets better and it stay about the same all the way through.

Did you take starting pics before this and how's the diet?

That's a relief, because I was just plain exhausted by the time I was doing the lunges (each one was getting slower and slower) and all I could think of was, "Monday I have to repeat this?"

I didn't take starting pics or measurements, but I did that the week before when finishing BFL. Of course, my diet went to hell last week, so I might have started a pound or two or fifty up from what I was. My diet's pretty dialled in these days, I do believe; eating very clean, with macros based on Lyle McDonald & Alan Aragon's recommendations (basically the same as what I have been doing for the past few months).

[darinaldi]

Workout
Workout B (Posterior Chain Dominant/Vertical Push/Vertical Pull)

A1: Hang Clean 1x10 - 95 lbs
A2: Assisted Chinup 1x9 - BW (with light band)
A3: Pull-through 1x10 - 110 lbs
A4: Dips 1x5 - BW
A5: Cable Crunch 1x10 - 100 lbs

2 minutes rest

A1: Hang Clean 1x10 - 85 lbs
A2: Assisted Chinup 1x8 - BW (with light band)
A3: Pullthrough 1x10 - 120 lbs
A4: Dips 1x4 - BW
A5: Cable Crunch 1x10 - 100 lbs

2 minutes rest

B1: Deadlift 1x10 - 185 lbs
B2: Standing Face Pull 1x10 - 60 lbs
B3: Natural GHR (eccentric only) 1x10 - BW
B4: Standing DB Overhead Press 1x10 - 25 lbs
B5: Cable Crunch 1x10 - 120 lbs

Total time: 18:44, average heart rate 158

Standing DB External Rotation 2 x 10 - 5 lbs

Treadmill
4.0-4.4 mph, 0.5%-2.5% incline
Total time: 20 minutes

Comments
Did I say this one was easier conditioning-wise? Hahahahahaha. I just wasn't doing it right. I was dying today.

My hang cleans still suck. I upped the weight (too much) and had all kinds of form issues, mostly dealing with my inability to catch and rack it properly with that much weight. Second set I lowered it from 95 to 85 and it was much better. These exhausted me -- my HR was 174 after finishing the second set of ten

Chins and dips suffered a little due to the extra fatigue from cleans. Upped weight both times for pullthroughs, and will be upping more next time. I love these. I realized that my cable crunch form had been a bit sloppy, and fixed that today.

Upped the weight on deads and it damn near killed me. Not that it was too heavy, but that it just plain exhausted me. I had to stop after 5 and rest ~20 seconds just to catch my breath, because I was gasping for air. Face pulls and OH press needs to be higher.

After some more floundering, I found a workable solution for the GHRs. Needless to say, these were little more than explosive pushups and a barely-controlled fall back down.

Did some RC work and spent a little time on the treadmill afterwards, then finished up by practicing racking the clean with the empty bar. I think I've improved a little.

[CYTX]

nice, on to week 2

[jdmalm123]

B1: Deadlift 1x10 - 185 lbs

Upped the weight on deads and it damn near killed me. Not that it was too heavy, but that it just plain exhausted me.

Oh, RLY?

Please see entries from page 1 of your journal re deadlifts.