Tuesday 2 July - Wednesday 3 July Training

Tuesday

Press
     65# x 2 x 5
     100# x 10 x 10

Incline Dumbbell Bench
     50# x 10
     55# x 10
     60# x 10
     65# x 10
     60# x 10

Incline Skull Crushers
     75# x 10
     75# x 10
     70# x 10
     65# x 10

Seated Overhead Tricep Extension / Supinated Pull Aparts
     Red x 100 / Orange x 100


Wednesday

Deadlifts
     135# x 2 x 5
     225# x 5
     250# x 10 x 10

Rows
     100# x 4 x 12

Chins
     4 x 10

Shrugs
     135# x 10
     225# x 10
     315# x 3 x 10

Band Shrugs
     100 to Failure



Volume volume volume. So much goddamn volume. BUT its working. Press wasn't as terrible as i thought it would be. I'm trying to add weight to the assistants without messing with my 90 second rest time. I figure progressively more weight, handled for the same sets and reps, stronger base then stronger total. I'm also trying to do a super set every day to finish. Usually for 100 reps of 2 movements. I'm going to try to hit smaller areas that may need some hypertrophy or endurance work. I've been doing a lot of pull aparts, scapular retraction work, tricep work, and more upper back work. It's a good way to get more work in and finish up your workout. Plus the shorter rest intervals and repetitions like that make your growth hormone jack up like crazy.

Deadlifts were not pleasant because my legs were schmammered from Monday. I even rolled out and did a crap load of mobility work, but alas, it didnt feel any better the following day. Whatever. Deadlifts got raunchy towards the end, but 250# is fairly stout for 100 reps i'd say. Typical assistants for back, but i did some shrugs. I want bigger traps. This is not for any sort of athletic goal, but purely aesthetic. Urrybody want big traps, so i'll do heavy 10s at shrugs, then my last exercise for 100 shrugs. Plus i have a pretty wicked upper cross syndrome (anterior rotation of the glenohumeral joint, tight pec minor most likely loose upper back musclature) so hopefully more upper back work and some shoulder mobility will fix some issues.

I'm pretty pleased with how everything is going until now. This last month of 10x10 is going to set me up well for the transitional month. I'm really excited to see just how strong i'll get after basically 3 months of building a stronger base. Body weight is still around 190, but i'm making a few more changes due to scheduling of my days that will most likely help. I'll be training totally fasted right around my eating window, then eating all of my calories in the 8 hour window. Ideally this is gonna finish leaning me out as much as i need. I also read a good book called Eat Stop Eat by Brad Pilon that Roman suggested at the seminar. He primarily talks about using a 24 hour fast to reduce the caloric load for the week. This is the 2nd time in a week i've heard well-respected and knowledgeable fitness professionals talk about using the entire week as the baseline to judge caloric and macro nutrient load rather than a day-by-day basis.  This in mind, i think it'll be easier to shift calories and macros around.

I've been adding post workout carbs back into the mix in the form of a few in my shake and a serving in my pwo meal. Basically my reasoning is if im just trying to get bigger but leaner, am i leaving gains on the table if im drastically low carb (<30 grams a day)? After looking into it and discussing this with the Buck (my personal RD and photog) i'm going to add them in accordingly and see what happens. N=1 right?

NYC is still bumpin' along quite well. Columbia starts the 4 pm lifting next week so i dont have to rise at the buttcrack of dawn anymore. So velocity all morning, train to columbia, lift, then coach. This is going to be much better cause i can get a solid 8 hours of sleep because i've been dragging major butt ever since i dropped to 6 hours. As far as interesting New Yorker things to do, i went to coney island today to watch the hot dog eating contest, which was epic. Ate 2 sweet hot dogs after it, then went to the beach. Later, we went and saw the fireworks on the river. I have off from columbia friday and no real plans for the weekend, so i'm excited to rest up a little bit and see more of the city. A few other things are in the works right now as far as me and the big apple are concerned, but i'm keeping it close to the chest until things pan out one way or the other. Tomorrow is bench day / flex friday (lift like a total tool) which is quickly becoming a tradition. Time to get some sleep and hit it hard tomorrow, then have a baller weekend.