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

[darinaldi]

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

A1: Overhead Squat 1x10 - 45 lbs
A2: Push Up 1x10 - BW
A3: DB Split Squat 1x10 each - 10 lbs
A4: Bent-Over Row 1x10 - 95 lbs
A5: Hanging Leg Raise 1x10 - BW

1 minute rest

A1: Overhead Squat 1x10 - 45 lbs
A2: Push Up 1x10 - BW
A3: DB Split Squat 1x10 each - 10 lbs
A4: Bent-Over Row 1x10 - 95 lbs
A5: Hanging Leg Raise 1x10 - BW

1 minute rest

B1: DB Front Squat 1x10 - 40 lbs
B2: DB Bench Press 1x10 - 45 lbs
B3: Elevated Full Lunge 1x10 each - 25 lbs
B4: Elevated Rack Pull Up 1x10 - BW
B5: Incline Leg Raise 1x10 - BW

1 minute rest

B1: DB Front Squat 1x10 - 40 lbs
B2: DB Bench Press 1x10 - 45 lbs
B3: Elevated Full Lunge 1x10 each - 25 lbs
B4: Elevated Rack Pull Up 1x10 - BW
B5: Incline Leg Raise 1x10 - BW

Total time: 17:50, average heart rate 156, 290 calories

Seated DB External Rotation 2 x 15 each - 5 lbs

Treadmill
4.2 mph - 5 mins
4.7 mph - 5 mins
5.2 mph - 5 mins

Total time: 15 minutes, heart rate 125-151, calories 180

Comments
So, I got home at 2:30 last night, got up at 8 and went to the gym. The result? Getting through the workout two minutes faster than on Wednesday. I also upped the weight on lunges and both sets of DB bench this time. I really felt the difference when lunging, and they were slower as a result.




Every time someone does half-squats using the puss pad, baby Jesus cries.

For the new page

[jdmalm123]

I've been doing them pronated and thumbless. I should try supinated to see how that hits the back. I don't know if I plan on keeping these in any routine I do after this; even at such a wussy light weight I can feel it in my lower back. I think any future rowing will probably involve a HS machine (or my gym's ghetto equivalent).

Just asking. I feel pendlay rows (pronated) in mid traps mostly. The supinated bb'ing rows I feel much more in the lats. When I pendlay, my torso is near parallel to the floor, but the bb rows I'm at 45 degrees...

For the new page

THIS JUST IN: NEW PAGE BUMP FAILS!!!

[demike]

Keep it going man, good job! I just started putting lunges into my workout, nice exercise so far.

[CYTX]

Everyday I check in here I see more and more pussy leaving your body.

I think its time for a new aviator.

[darinaldi]

Just asking. I feel pendlay rows (pronated) in mid traps mostly. The supinated bb'ing rows I feel much more in the lats. When I pendlay, my torso is near parallel to the floor, but the bb rows I'm at 45 degrees...

Well then I'll definitely have to try that, then. I've been keeping torso almost parallel to the floor, but arching up a bit, sort of like a Pendlay row except not deweighting on the floor. I'll try making it more of a Yates row on Tuesday and see how it hits my lats.

Keep it going man, good job! I just started putting lunges into my workout, nice exercise so far.

Thanks. I hate lunges. Those and split squats just exhaust me far beyond the exertion that they take to perform.

Everyday I check in here I see more and more pussy leaving your body.

I think its time for a new aviator.

Maybe it's time for a new aviator, but I'm not ready to give up that cat face yet.

[darinaldi]

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

A1: Hang Clean 1x10 - 90 lbs
A2: Assisted Chinup 1x9 - BW (with light band)
A3: Pull-through 1x10 - 140 lbs
A4: Dips 1x5 - BW
A5: Cable Crunch 1x10 - 130 lbs

1 minute rest

A1: Hang Clean 1x10 - 90 lbs
A2: Assisted Chinup 1x7 - BW (with light band)
A3: Pullthrough 1x10 - 140 lbs
A4: Dips 1x5 - BW
A5: Cable Crunch 1x10 - 130 lbs

1 minute rest

B1: Deadlift 1x10 - 165 lbs
B2: Standing Face Pull 1x10 - 110 lbs
B3: Jump Lunge with a Twist 1x9 each - 10 lbs
B4: Standing DB Overhead Press 1x10 - 30 lbs
B5: Cable Crunch 1x10 - 130 lbs

1 minute rest

B1: Deadlift 1x10 - 165 lbs
B2: Standing Face Pull 1x10 - 110 lbs
B3: Jump Lunge with a Twist 1x7 each - 10 lbs
B4: Standing DB Overhead Press 1x10 - 30 lbs
B5: Cable Crunch 1x10 - 130 lbs

Total time: 18:30, average heart rate 152, 288 calories

Standing DB External Rotation 2 x 10 each - 10 lbs

Treadmill
4.2 mph - 5 mins
4.7 mph - 5 mins
5.2 mph - 5 mins

Total time: 15 minutes, heart rate 120-141, 179 calories

Comments
My lower back has been getting progressively sorer since Wednesday, so I lowered the weight on the deads 10 lbs as a precaution. I finally realized that the treadmill is the culprit; my lower back just isn't happy with the pounding four times a week, especially after weights. So I'll be switching to elliptical for the next week or so to give it a break.

Other than that, good workout this morning. I upped the weight slightly on hang cleans, and it still fell into the light-enough-that-I-can-rack-it-with-****ty-form-but-heavy-enough-that-it-gets-my-HR-up category. Dips were a tad more consistent. I stumbled a little during the second set of jump lunges and just stopped there and moved on rather than try for the last 3 reps. Screw 'em.

I was good and tired after all of this, and came in at over a minute faster than on Thursday. I'm okay with that.

[TexAss]

You could try a rowing machine as another option as well if there is one available.

I think that is what I am going to use for cardio from now on. That is, on my once-a-month cardio day

[vicjg]

Nice job, D.

[mjw8204]

Nice session, D. Still losing fat?

[darinaldi]

You could try a rowing machine as another option as well if there is one available.

There isn't. Just as wel, since I'd have to use really really strict form on it not to mess up my back more. I know McGill discusses the issues that rowers have due to the flexion that most people use.

I think that is what I am going to use for cardio from now on. That is, on my once-a-month cardio day

You suck.

Nice job, D.

Nice session, D. Still losing fat?

Thanks. Yes, I am losing fat still after having hit a bit of a plateau recently that I'm now coming out of. I just took some measurements this morning.

9/14
Weight 202.6
Waist 35.25"
BF 14.7% from calipers (so really ~18.7%)

9/30
Weight 200.2
Waist 35"

10/5
Weight 198.8
Waist 34.75"
BF 13.9% from calipers (so really ~17.9%)

Hopefully now it will continue to drop at a faster rate, especially now that the intensity level keeps increasing each week.

[darinaldi]

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

A1: Overhead Squat 1x10 - 45 lbs
*20 jumping jacks
A2: Push Up 1x10 - BW
*20 jumping jacks
A3: DB Split Squat 1x10 each - 10 lbs
*20 jumping jacks
A4: Bent-Over Row 1x10 - 95 lbs
*20 jumping jacks
A5: Hanging Leg Raise 1x10 - BW

2 minutes rest

A1: Overhead Squat 1x10 - 45 lbs
*20 jumping jacks
A2: Push Up 1x10 - BW
*20 jumping jacks
A3: DB Split Squat 1x10 each - 10 lbs
*20 jumping jacks
A4: Bent-Over Row 1x10 - 95 lbs
*20 jumping jacks
A5: Hanging Leg Raise 1x10 - BW

2 minutes rest

B1: DB Front Squat 1x10 - 40 lbs
*20 jumping jacks
B2: DB Bench Press 1x10 - 45 lbs
*20 jumping jacks
B3: DB Elevated Full Lunge 1x10 each - 25 lbs
*20 jumping jacks
B4: Elevated Rack Pull Up 1x10 - BW
*20 jumping jacks
B5: Incline Leg Raise 1x10 - BW

2 minutes rest

B1: DB Front Squat 1x10 - 40 lbs
*20 jumping jacks
B2: DB Bench Press 1x10 - 45 lbs
*20 jumping jacks
B3: DB Elevated Full Lunge 1x10 each - 25 lbs
*20 jumping jacks
B4: Elevated Rack Pull Up 1x10 - BW
*20 jumping jacks
B5: Incline Leg Raise 1x10 - BW

Total time: 25:47, average heart rate 151, 391 calories

Seated DB External Rotation 2 x 15 each - 5 lbs

Comments
Time to add jumping jacks between sets. It's funny how that changes things. At the end of previous workouts I'm exhausted from the non-stop muscular exertion and if I can't get all of the reps it's because my heart is racing and I'm gasping for air from the circuit. In a strange way this adds a breather into the mix, even though you're doing more work. It makes it a lot more cardio-esque, so that I ended today just plain fatigued, as if I had run a 5K.

The jumping jacks did make some exercises harder due to the fatigue. I had to channel Pavel and do some serious irradiation to get all the bench reps. My rack pullup also had a minuscule ROM. Finally, I changed up how I did rows and basically did a supine-grip Yates row this morning. It did hit my back differently but felt strange and a little awkward. We'll see how it goes again on Saturday.

[MISSINGLINK]

Nice work D. Isn't it a pain in the ass keeping track of what dumbell goes where and changing the barbell so often?

[darinaldi]

Nice work D. Isn't it a pain in the ass keeping track of what dumbell goes where and changing the barbell so often?

I set everything up in advance so that I don't need to change or move anything once I start (other than myself going to the various stations). For today it's not too bad, just the bar set in the rack with DBs on both sides of me and the box & ramp for the lunges & rack pullups (and I just grab the empty bar in the next rack for the OH squats). It's tomorrow's workout that actually takes almost 10 minutes to set up.

Now it's just on autopilot, but for the first week or so I had to have the exercise order written on a sheet of paper that I'd consult between each exercise until I could remember it all.

[CYTX]

shouldn't you be working







me too

[vicjg]

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

A1: Overhead Squat 1x10 - 45 lbs
*20 jumping jacks
A2: Push Up 1x10 - BW
*20 jumping jacks
A3: DB Split Squat 1x10 each - 10 lbs
*20 jumping jacks
A4: Bent-Over Row 1x10 - 95 lbs
*20 jumping jacks
A5: Hanging Leg Raise 1x10 - BW

2 minutes rest

A1: Overhead Squat 1x10 - 45 lbs
*20 jumping jacks
A2: Push Up 1x10 - BW
*20 jumping jacks
A3: DB Split Squat 1x10 each - 10 lbs
*20 jumping jacks
A4: Bent-Over Row 1x10 - 95 lbs
*20 jumping jacks
A5: Hanging Leg Raise 1x10 - BW

2 minutes rest

B1: DB Front Squat 1x10 - 40 lbs
*20 jumping jacks
B2: DB Bench Press 1x10 - 45 lbs
*20 jumping jacks
B3: DB Elevated Full Lunge 1x10 each - 25 lbs
*20 jumping jacks
B4: Elevated Rack Pull Up 1x10 - BW
*20 jumping jacks
B5: Incline Leg Raise 1x10 - BW

2 minutes rest

B1: DB Front Squat 1x10 - 40 lbs
*20 jumping jacks
B2: DB Bench Press 1x10 - 45 lbs
*20 jumping jacks
B3: DB Elevated Full Lunge 1x10 each - 25 lbs
*20 jumping jacks
B4: Elevated Rack Pull Up 1x10 - BW
*20 jumping jacks
B5: Incline Leg Raise 1x10 - BW

Total time: 25:47, average heart rate 151, 391 calories

Seated DB External Rotation 2 x 15 each - 5 lbs

^^^
Holy S**t! That's alot going on.

[mjw8204]

Time to add jumping jacks between sets.

Crazy bastard.

[darinaldi]

shouldn't you be working

me too

I am invoking my Fifth Amendment right to avoid self-incrimination.

^^^
Holy S**t! That's alot going on.

It just spreads out the joy for a little bit longer. What's really funny is that the morning guys in the gym are used to this crap from me so they don't even bat an eyelash now.

Fat bastard.

Fixed for accuracy and the reasoning behind this program.

[jdmalm123]

...as if I had run a 5K.

I had to channel Pavel and do some serious irradiation to get all the bench reps.

[darinaldi]

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

A1: Hang Clean 1x10 - 87.5 lbs
*20 jumping jacks
A2: Assisted Chinup 1x9 - BW (with light band)
*20 jumping jacks
A3: Pull-through 1x10 - 140 lbs
*20 jumping jacks
A4: Dips 1x5 - BW
*20 jumping jacks
A5: Cable Crunch 1x10 - 130 lbs

2 minutes rest

A1: Hang Clean 1x10 - 87.5 lbs
*20 jumping jacks
A2: Assisted Chinup 1x6 - BW (with light band)
*20 jumping jacks
A3: Pull-through 1x10 - 140 lbs
*20 jumping jacks
A4: Dips 1x4 - BW
*20 jumping jacks
A5: Cable Crunch 1x10 - 130 lbs

2 minutes rest

B1: Deadlift 1x10 - 175 lbs
*20 jumping jacks
B2: Standing Face Pull 1x10 - 110 lbs
*20 jumping jacks
B3: Jump Lunge with a Twist 1x9 each - 10 lbs
*20 jumping jacks
B4: Standing DB Overhead Press 1x10 - 30 lbs
*20 jumping jacks
B5: Cable Crunch 1x10 - 130 lbs

2 minutes rest

B1: Deadlift 1x10 - 175 lbs
*20 jumping jacks
B2: Standing Face Pull 1x10 - 110 lbs
*20 jumping jacks
B3: Jump Lunge with a Twist 1x9 each - 10 lbs
*20 jumping jacks
B4: Standing DB Overhead Press 1x10 - 30 lbs
*20 jumping jacks
B5: Cable Crunch 1x10 - 130 lbs

Total time: 25:14, average heart rate 151, 385 calories

Standing DB External Rotation 2 x 10 each - 10 lbs

Comments
I felt run down yesterday morning, so I postponed this workout until today. It was tiring. Lost a rep or so on the dips and chins from the jumping jacks, and the second set of deads took some mental fortitude to complete. Hang cleans felt even more awkward and unbalanced than usual; I only realized afterwards that I had loaded it unevenly.

I'm thinking about finding a way to jump rope between exercises, even with the limited/nonexistent space around some of the stations I'm using. The jumping jacks fatigue my delts like crazy; it was a serious grind getting through the second set of OH presses because of it, and they're still tired now.

Instead of the usual crappy R&B, I got to workout this morning to Phil Collins, Alanis Morrisette, and the Doobie Brothers. I don't know WTF the desk guy is thinking in the morning when he puts on the radio.

[CYTX]

your doing awesome man and get a damn ipod

[MISSINGLINK]

Are you trying to kill yourself??? Nice work.

[bigDADDY205]

Instead of the usual crappy R&B, I got to workout this morning to Phil Collins, Alanis Morrisette, and the Doobie Brothers. I don't know WTF the desk guy is thinking in the morning when he puts on the radio.

LOL, you got lots of older folks in there when you go in don't you? I agree w/ CY, get a MP3 or iPod cause it won't change if that's the case.

I'm having a hard enough time w/ one exercise lately, so reading all of the sh*t you do makes my head spin. I'm pretty sure I should say gjdm, so I will.

[darinaldi]

your doing awesome man and get a damn ipod

I've tried bringing my iPod when doing cardio, and the music in the gym was so loud that I had to turn mine up to deafening levels to drown it out. Also, with all the different exercises I know the headphones cord would get in the way.

Are you trying to kill yourself??? Nice work.

Yes, and thanks.

LOL, you got lots of older folks in there when you go in don't you? I agree w/ CY, get a MP3 or iPod cause it won't change if that's the case.

I'm having a hard enough time w/ one exercise lately, so reading all of the sh*t you do makes my head spin. I'm pretty sure I should say gjdm, so I will.

There's usually 5 of us and the desk guy/morning manager, who's working out too. He just puts on whatever he wants, and it's usually contemporary R&B. Occasionally it's been a Spanish religious channel. I just tune it out, anyway.

[jdmalm123]

Gee, I like Phill Collins, but it is not workout music at all!

[vicjg]

...

Instead of the usual crappy R&B, I got to workout this morning to Phil Collins, Alanis Morrisette, and the Doobie Brothers. I don't know WTF the desk guy is thinking in the morning when he puts on the radio.

Yeah but, "Are you thinking of me when you f*** her?"

Huh?

You oughta know.



(oh... no homo)

[nydude1814]

LOL, you got lots of older folks in there when you go in don't you? I agree w/ CY, get a MP3 or iPod cause it won't change if that's the case.

I'm having a hard enough time w/ one exercise lately, so reading all of the sh*t you do makes my head spin. I'm pretty sure I should say gjdm, so I will.

Don't knock the older folks. I've seen older guy use a squat rack today, he was like 50/55 and around 5'7 skinny and bold..he came up moving a bit stiffly asking if I've finished with it. Then he asked me to help unload my weights (I had 185 on the bar, just getting back into it).. Then he started squatting with just bar, but kind of slow/stiffly.. He also had a weight belt with him, so i thought "ahh one of these weird guys who will squat 135 with a belt while screaming like a madman".. I went on to do my hack squats, and form the corner of my eye see the guy doing 135... Then putting 2nd 45 on, and doing going pretty deep breaking the parallel. Then he starts putting his weight belt on. I finished my hack squats but just hang around watchingn what he'll do, he did around 7 reps with 305 without breaking sweat. I left the area and he wasn't finished yet I think, was resting for next set, some old dude eh?

[darinaldi]

Yeah but, "Are you thinking of me when you f*** her?"

Every




single





time.













Wat?

[darinaldi]

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

A1: Overhead Squat 1x10 - 45 lbs
*20 jumping jacks
A2: Push Up 1x10 - BW
*20 jumping jacks
A3: DB Split Squat 1x10 each - 10 lbs
*20 jumping jacks
A4: Bent-Over Row 1x10 - 95 lbs
*20 jumping jacks
A5: Hanging Leg Raise 1x10 - BW

2 minutes rest

A1: Overhead Squat 1x10 - 45 lbs
*20 jumping jacks
A2: Push Up 1x10 - BW
*20 jumping jacks
A3: DB Split Squat 1x10 each - 10 lbs
*20 jumping jacks
A4: Bent-Over Row 1x10 - 95 lbs
*20 jumping jacks
A5: Hanging Leg Raise 1x10 - BW

2 minutes rest

B1: DB Front Squat 1x10 - 40 lbs
*20 jumping jacks
B2: DB Bench Press 1x10 - 45 lbs
*20 jumping jacks
B3: DB Elevated Full Lunge 1x10 each - 25 lbs
*20 jumping jacks
B4: Elevated Rack Pull Up 1x10 - BW
*20 jumping jacks
B5: Incline Leg Raise 1x10 - BW

2 minutes rest

B1: DB Front Squat 1x10 - 40 lbs
*20 jumping jacks
B2: DB Bench Press 1x10 - 45 lbs
*20 jumping jacks
B3: DB Elevated Full Lunge 1x10 each - 25 lbs
*20 jumping jacks
B4: Elevated Rack Pull Up 1x10 - BW
*20 jumping jacks
B5: Incline Leg Raise 1x10 - BW

Total time: 25:13, average heart rate 152, 389 calories

Seated DB External Rotation 2 x 15 each - 5 lbs

Comments
Marginally faster, even more fatiguing. I didn't think I was going to finish the second set of lunges. Now it's off to work for 7 hours on a special revenue project.

[vicjg]

...
Marginally faster, even more fatiguing. I didn't think I was going to finish the second set of lunges. Now it's off to work for 7 hours on a special revenue project.

Sunday morning workouts FTMFW.

Now it's off to work for 7 hours on a special revenue project.

Crime spree?

[darinaldi]

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

A1: Overhead Squat 1x10 - 45 lbs
*20 jumping jacks
A2: Push Up 1x10 - BW
*20 jumping jacks
A3: DB Split Squat 1x10 each - 10 lbs
*20 jumping jacks
A4: Bent-Over Row 1x10 - 95 lbs
*20 jumping jacks
A5: Hanging Leg Raise 1x10 - BW

2 minutes rest

A1: Overhead Squat 1x10 - 45 lbs
*20 jumping jacks
A2: Push Up 1x10 - BW
*20 jumping jacks
A3: DB Split Squat 1x10 each - 10 lbs
*20 jumping jacks
A4: Bent-Over Row 1x10 - 95 lbs
*20 jumping jacks
A5: Hanging Leg Raise 1x10 - BW

2 minutes rest

B1: DB Front Squat 1x10 - 40 lbs
*20 jumping jacks
B2: DB Bench Press 1x10 - 45 lbs
*20 jumping jacks
B3: DB Elevated Full Lunge 1x10 each - 25 lbs
*20 jumping jacks
B4: Elevated Rack Pull Up 1x10 - BW
*20 jumping jacks
B5: Incline Leg Raise 1x10 - BW

2 minutes rest

B1: DB Front Squat 1x10 - 40 lbs
*20 jumping jacks
B2: DB Bench Press 1x10 - 45 lbs
*20 jumping jacks
B3: DB Elevated Full Lunge 1x10 each - 25 lbs
*20 jumping jacks
B4: Elevated Rack Pull Up 1x10 - BW
*20 jumping jacks
B5: Incline Leg Raise 1x10 - BW

Total time: 25:13, average heart rate 152, 389 calories

Seated DB External Rotation 2 x 15 each - 5 lbs

Comments
Marginally faster, even more fatiguing. I didn't think I was going to finish the second set of lunges. Now it's off to work for 7 hours on a special revenue project.

Sunday-morning-in-the-office bump