Day 14 Feast: Friday 16th
Today was my first workout of the German Loading Pattern. Seeing how the workout goes, I'm sure this one will be even better than the previous workouts at building the muscle.
I will start w/ the diet. I woke up at around noon after going out w/ the friends last night. I stayed at a friend's apartment, so I didn't have access to my normal foods. Instead, we went out to eat to a local restaurant. There I had a sandwich and some other stuff. Total came to be about 700 cals, and 12~ Fat, so I was happy the stuff I eat was healthier than most other stuff. Got home, and since it was already about 3:00 PM, I grabbed the blender and made a shake w/ oats, milk, protein powder, and peanut butter. Came out to be about 1200 cals. The rest of the cals I ate them during the rest of the day.
Total: 3420 Cals ->
79F/
421C/
305P
Workout #6: Chest German Loading Pattern
Coming back from the friend's apartment, I arrived at my home in the afternoon and I haven't had the chance to see this workout and in what it consisted. So I spend about 30-45 minutes reading up, both the book and the forums, on what to do. Having an idea on what to do, I hit up the gym.
I started w/ the main part of the exercise, the 6 sets of Bench Press. I used the 1RM calculator to get the amount of weight I would be using at each %. Hope I did it correctly.
After warmups, I did the following:
Set #1 -> 50% x10 =
105lbs
Set #2 -> 55% x8 =
110lbs
Set #3 -> 60-62% x8 =
115lbs
Set #4 -> 65-67% x8 =
125lbs
Set #5 -> 72% x8 =
140lbs
Set #6 -> 80% x8 =
150lbs
The last few sets were challenging, especially the last one, which obv. was the hardest. Doing 8 reps at 150 is a new best for me. Felt proud of that too.
Following this, I did the EDTs. First one was the
Incline DB Press and Seated Row. Next, was the
Barbell Curl and the Lying Tricep Extension. Unfortunately, I got carried away on the gym and just was so focused that I forgot to write the amount of reps I did for each exercise. I do know the weights that I used. For the
Incline DB press I raised the weight up to
65lbs DBs, and on the
Seated Cable Row I raised it too and did 150. I was really suprised because I was certain I would fail the 65s, expecting to reach 2-3 reps at the final sets. Surprise, surprise! I only failed the final set at 4, doing 6 and 5 reps the other sets. I did about 6 sets, as this is usually what I do to fit the 15-20 min. mark. The cable rows were more challenging, as I had to put more effort on those, but I still improved the last numbers (I raised the weight and even did similar reps
)
On the
Lying Tricep Extension I had to do the first two sets using Overhead Cable Tricep Extension because they gym was pretty full and everyone was using the benches. I remember doing the first set 6 reps and the second 6 more, weight being at
150lbs. After this, I could do the others using the EZ Bar. Weight was 5lbs. more than usual, as I added 2.5 lbs plates to each side, plus the usual 25lbs. plates. Total weight (excluding the EZ Bar) was 55lbs. These were hard. Failed at the end at 4 I believe, the first one being 6 and lowering the reps to 5 until the end. For the
Barbell Curl I added some weight as well. Total weight including barbell was
70lbs. As w/ the L. Tricep Extension, I started w/ 6 and 5 reps, until I failed at 4 the last two sets, if the memory doesn't fail me.
After this, I moved to the final part: Static Holds. Being a chest day, the static hold exercise was bench press. I loaded two
45lbs plates each side. Total weight was
225lbs. A gym buddy of mine saw that and told me: "Wow, you're juicing?". I ended up the following:
Three, 10 seconds each Static Holds w/
225lbs. This def. gave me a good pump. Chest was hard. Next time I will try to go a little bit lower.
Rob, when should I add more weight to my static hold?
Ended up w/ some abs.
