Just one more benefit of AN
Buffer's 14 week recomp paradigm
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the_buffer
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Workout #1... beautiful!
I recently joined up with a new gym that's a little smaller than my old one, but cleaner and less crowded (not to mention $20 cheaper per month).
I noticed a slight drop off on my squats: (315x8 - but didn't get as deep as I would've liked)
but bench press was actually a little better than I had expected: 165 x 10.5 (okay, only 2.5 reps better, but still)
Tomorrow I'll be putting my muscles to use as my wife volunteered me to move a girls furniture for her.
I recently joined up with a new gym that's a little smaller than my old one, but cleaner and less crowded (not to mention $20 cheaper per month).
I noticed a slight drop off on my squats: (315x8 - but didn't get as deep as I would've liked)
but bench press was actually a little better than I had expected: 165 x 10.5 (okay, only 2.5 reps better, but still)
Tomorrow I'll be putting my muscles to use as my wife volunteered me to move a girls furniture for her.
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the_buffer
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Today was my second workout day, but I actually re-did workout #1. The main reason is pretty convoluted, but I'll give it a try...
The new gym I joined offered me what they called a "free consultation". I have had these before so I know that what they are is a backhanded pitch to hire a personal trainer. ***rant alert*** Personal trainers are one of my pet peeves for a couple of reasons, one being that the ones I have worked with seemed to want to build up a dependency on them rather than teaching what they are doing and why. I have a good friend who was a PT for a while and let me in on some interesting things including telling me about how cut-throat it can be trying to get your client list up. and for the amount you pay??? Sorry, but I'd rather put the 4 grand towards milk and groceries. The up-side to them is that they do know everything there is to know... ***end rant***
Anyway, I agreed to this simply because I knew I would be hounded if I didn't, but I came in prepared, with my blueprint shirt on, and with a printed record of my diet from my trackers. There was a lot of silence in the meeting, and in the end he just spotted me for my workout. Mission accomplished. This is why I wanted to do the same routine: so I would be a little more comfortable doing it while some salesman was breathing down my neck.
For this workout I used the same number of reps but got the weight up on every exercise so I'm feeling good about it.
Following my workout I went over to my old gym to do the face-to-face cancellation, and surprise, surprise, they screwed me too... but I'll save that rant for another time.[/u]
The new gym I joined offered me what they called a "free consultation". I have had these before so I know that what they are is a backhanded pitch to hire a personal trainer. ***rant alert*** Personal trainers are one of my pet peeves for a couple of reasons, one being that the ones I have worked with seemed to want to build up a dependency on them rather than teaching what they are doing and why. I have a good friend who was a PT for a while and let me in on some interesting things including telling me about how cut-throat it can be trying to get your client list up. and for the amount you pay??? Sorry, but I'd rather put the 4 grand towards milk and groceries. The up-side to them is that they do know everything there is to know... ***end rant***
Anyway, I agreed to this simply because I knew I would be hounded if I didn't, but I came in prepared, with my blueprint shirt on, and with a printed record of my diet from my trackers. There was a lot of silence in the meeting, and in the end he just spotted me for my workout. Mission accomplished. This is why I wanted to do the same routine: so I would be a little more comfortable doing it while some salesman was breathing down my neck.
For this workout I used the same number of reps but got the weight up on every exercise so I'm feeling good about it.
Following my workout I went over to my old gym to do the face-to-face cancellation, and surprise, surprise, they screwed me too... but I'll save that rant for another time.[/u]
OK here's the plan. Next time something like this crops up, proceed as follows:
You want to have a pair of gym sweats you haven't washed in at least a year. Let them ferment in a pile somewhere until you can literally see the fumes coming off of them.
Now, just prior to putting them on slather yourself in DMSO right before the workout. Down at least 3 rounds of E/C and a whole lotta' the following:
Raisins
Root Beer
Apricots
Brocolli
Cabbage
Hard boiled eggs
Absolutely no blending of those to get them down. Also, make sure to NOT brush your teeth prior to leaving for the gym.
The Root Beer/H20 will drive explosive rear end emissions given the diabolical mix of gas producing raisins, apricots, brocolli, cabbage and eggs. Make sure you eat at least a half dozen of the latter (consult MSR9889 as he's our eggs-pert). The eggs are loaded with sulfur, which we want, as it extends the emission's severity/duration once you break wind.
Finally, do your absolute best not to take a dump prior to going to the gym. The ideal is to get into a state of severe abdominal pain, due to the gas/pressure building. Then, once you get to the gym, relax and let nature do its thing.
Do report back, because this is going to be epic... or so I've heard
You want to have a pair of gym sweats you haven't washed in at least a year. Let them ferment in a pile somewhere until you can literally see the fumes coming off of them.
Now, just prior to putting them on slather yourself in DMSO right before the workout. Down at least 3 rounds of E/C and a whole lotta' the following:
Raisins
Root Beer
Apricots
Brocolli
Cabbage
Hard boiled eggs
Absolutely no blending of those to get them down. Also, make sure to NOT brush your teeth prior to leaving for the gym.
The Root Beer/H20 will drive explosive rear end emissions given the diabolical mix of gas producing raisins, apricots, brocolli, cabbage and eggs. Make sure you eat at least a half dozen of the latter (consult MSR9889 as he's our eggs-pert). The eggs are loaded with sulfur, which we want, as it extends the emission's severity/duration once you break wind.
Finally, do your absolute best not to take a dump prior to going to the gym. The ideal is to get into a state of severe abdominal pain, due to the gas/pressure building. Then, once you get to the gym, relax and let nature do its thing.
Do report back, because this is going to be epic... or so I've heard
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the_buffer
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WOW!!!the_buffer wrote:Yesterday was workout #2. I increased the weight on everything but still managed 8 or more reps for everything, so I guess I didn't raise the weight enough.
In place of still-leg deadlifts I did Rackpull static holds with 345lbs. I made use of a mouthgaurd for this as well.
Fantastic work Buffer!!!!
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the_buffer
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Yesterday was workout #3, where I go down to 3 reps per set. Had a chap spot me on bench and I managed to crank out 4 reps at 205. I also did pull overs for 3 reps, but I think I went a little too heavy because it was more about doing the move then about getting the stretch.
Squats were up to 375, but I didn't get as low as I wanted, so my plan is to try to improve the bottom half of my squats over the next few workouts.
Squats were up to 375, but I didn't get as low as I wanted, so my plan is to try to improve the bottom half of my squats over the next few workouts.
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the_buffer
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the_buffer
- Posts: 288
- Joined: Wed Sep 08, 2010 9:24 pm
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To back track a bit, I did a workout on Monday, then by Wednesday I felt completely recovered, so I worked out (even though I wasn't supposed to until thursady or friday), which put me in the position of having to workout either today or tomorrow (or waiting until Monday) so I decided to go today.
What I failed to take into account was firstly the fact that I had been doing midnights and not getting as much sleep as usual, secondly, that I was feeling a little sick on Thursday and barely ate anything, and then that my workout today was a low rep, high weight day. So all that combined to a less than great workout today, but worse still is that I think I have created a larger “in-road” that my body needs to recover from.
So the plan between now and Monday is to eat a lot of healthy food, sleep, meditate, drink lots of water, and recover.
What I failed to take into account was firstly the fact that I had been doing midnights and not getting as much sleep as usual, secondly, that I was feeling a little sick on Thursday and barely ate anything, and then that my workout today was a low rep, high weight day. So all that combined to a less than great workout today, but worse still is that I think I have created a larger “in-road” that my body needs to recover from.
So the plan between now and Monday is to eat a lot of healthy food, sleep, meditate, drink lots of water, and recover.
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the_buffer
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So today I re-did workout #5 and killed it. It's amazing what being properly recuperated can do!
Bench was 5 reps at 215lbs, but my spotter gave me a bit of help near the top so I'm only counting it as 4.5
As for squats, I've been focusing on getting lower the past few workouts as opposed to heavier by making use of the safety bars to keep track of how low I'm going, so I only loaded up 325lbs. and got ever so slightly lower than last time.
Rack pull static holds were 345lbs for 10s.
Shoulder press (also static hold) was 220lbs for 20s.
Bench was 5 reps at 215lbs, but my spotter gave me a bit of help near the top so I'm only counting it as 4.5
As for squats, I've been focusing on getting lower the past few workouts as opposed to heavier by making use of the safety bars to keep track of how low I'm going, so I only loaded up 325lbs. and got ever so slightly lower than last time.
Rack pull static holds were 345lbs for 10s.
Shoulder press (also static hold) was 220lbs for 20s.