lovestolift training log

[lovestolift]

In the spirit of evolution (adapt or perish) I have decided to adapt my dietary approach to the world I live in and not the world I wish I lived in. I am going to eat less frequently, with slightly larger meals to make up the difference. I would like to maintain a 6-meals-a-day schedule, but it is just not feasible. I will have to make do with four meals on a non-lifting day and five on a lifting day, the extra meal being a liquid recovery drink sipped during workout. I will still eat the same number of calories, but in less meals. This should help alleviate my meal timing problem. I know that smaller, more frequent eating is the recommended approach, but this is my only viable option. I am a little angry that I so stubbornly and adamantly tried to fit my life to a dietary recommendation that just didn't fit my current situation.

[pagangoddess]

Good luck LTL Sometimes when we can't change our circumstances a change in perspective is needed.

[lovestolift]

Good luck LTL Sometimes when we can't change our circumstances a change in perspective is needed.

Well said PG. A change in perspective was exactly what I needed.

[lovestolift]

After completing the first week of my new program I am please but I see a couple of changes that need to be made. They are the following:

Lower #1
1)Squat ***Now a straight set***
2)Romanian Deadlift ***Now a straight set***
3a)Lunges
3b)Standing Calf Raise
4a)Unanchored Situps
4b)Lateral Bridges

Lower #2
1)Deadlift ***Now a straight set***
2)Front Squat ***Now a straight set*** ***New, better exercise***
3a)Good Morning
3b)Bulgarian Split Squat
4a)Unanchored Russian Twist
4b)Swiss Ball Passes

Straight sets will be better for the first two. I found that supersetting them was detrimental to my performance. Especially the Squat/Romanian Deadlift. I was fatiguing the hamstrings and glutes too much with the RDL, making the squat unnecessarily difficult. I had feared that this would be the case but gave it a try anyway. I was now able to put Front Squats in on the Deadlift day since I don't have to share weights for the two exercises. The barbell hack squat was too similar to a deadlift, negating the purpose of overlapping variations.

I will still superset everything else, including the upper body portion. There is no problem there. Sets and reps will remain the same.

[lovestolift]

06/30/2009
Tuesday-Upper #1
1a)Bench Press- 140/5,4,4
1b)Barbell Row- 140/5,5,5
2a)Telle Flys- 40's/8,8,8
2b)One Arm Row, Elbow Out- 40/8,8,8
3a)Hammer Curl & Press- 20's/12,12,12
3b)Pullover Triceps Extension- 40/11,11,11

My upper body is toasted after this one. Especially my triceps. If I can't get 5 across on the bench next time I am going to de-load 10%, just like SL. I'll do that for the all the main lifts, i.e. the first two of each day. As for the other exercises, being accessory lifts, using lighter weights, and having a greater rep range shouldn't ever need a de-load. I'll just keep in the rep range, and not worry if I can't improve them.

[lovestolift]

Happy Canada Day to my fellow patriots. Now let's get down to business.

07/01/2009
Wednesday-Lower #1
1)Squat- 145/5,5,5
2)Romanian Deadlift- 100/5,5,5
3a)Lunges(each side)- 65/6,6,6
3b)Standing Calf Raise- 100/8,8,8
4a)Unanchored Situps- bw/10,10,10
4b)Lateral Bridges- bw/10,10,10
Stationary Bike -15 mins

Much better with the first two exercises as straight sets. I'm glad I made this adjustment. I even got a little frisky and add some weight to the RDL since it wouldn't interfere with the squats.

[lovestolift]

07/04/2009
Saturday-Upper #2
1a)Press- 90/5,5,5
1b)Negative Pullups- bw/5,5,5
2a)Pushups- bw/9,9,9
2b)High Pulls- 70/9,9,9
3a)Barbell Curl- 60/10,10,10
3b)Overhead Triceps Extension- 30/10,10,10

Everything went well.

[pagangoddess]

Nice workout LTL.

How is the change in perspective going? Has it heiped?

[lovestolift]

Nice workout LTL.

How is the change in perspective going? Has it heiped?

Thanks. No, it hasn't. Wednesday was good, but then Thursday we got slammed and I ended up having to work an extra two hours, so I just ate something at work, because I was starving. I should also mention that on top of cooking and serving I also deliver pizzas twice a week. So I work in the morning and then again at night on Wednesday and Thursday. Friday was bad too, as I was off work (rare day off, I usually only have Tuesday off), so I was out and about fixing my car, helping a friend and blowing up some fireworks to celebrate Canada Day.

I am really ready to just throw my hands up and say fuck it. I can't find a way to meld healthy eating with my life. I really want to eat right and get leaner, but I also need the job I have and would like of have some semblance of a life. I feel like I'd have to become a hermit to pull off proper nutrition. I read a quote from Dr. Berardi that seems apt here: "You are the average of the five people you spend the most time with." Looking around at my co-workers and friends, none of whom eat healthy or exercise regularly, I'd say it's true.

[pagangoddess]

I'm sorry LTL. It's hard when circumstances box you in forcing decisions you'd rather not make. Let me know if there's anything I can do to help. You know where I'm at if you need me.

[lovestolift]

Thanks PG. It's nice to have a personal deity rooting for me.

07/05/2009
Sunday-Lower #1
1)Deadlift- 195/5,5,5
2)Front Squat- 95/5,5,5
3a)Good Morning- 45/10,10,10
3b)Bulgarian Split Squat (each side)- bw+20/6,6,6
4a)Unanchored Russian Twist (each side)- bw/10,10,10
4b)Swiss Ball Passes- bw/10,10,10
Stationary Bike -15 min

I added 10 lbs to the Deadlifts this time, I'll probably add it again next time. I haven't done Front Squats since December of last year. They went well, I forgot how much I like them, other than the wrist discomfort. The ab work was really tough again. Good one though.

[lovestolift]

07/07/2009
Tuesday-Upper #1
1)Bench Press- 140/5,5,5
2)Barbell Row- 145/4,4,4
3a)Telle Flys- 40's/9,9,9
3b)One Arm Row, Elbow Out- 40/10,10,10
4a)Hammer Curl & Press- 25's/10,10,10
4b)Pullover Triceps Extension- 40/12,12,12

I decided to switch the first two of the upper body workouts to straight sets, just like the lower body workouts. I like this much better. It's easier to focus on nailing the form on the heavier lifts when I don't have to superset them. The bench was much easier this time. My form was slipping on the row so I stopped at four reps across. I could have forced the fifth reps, but it wouldn't have been productive. A good workout today.

[pagangoddess]

I'm glad you're finding the new routine enjoyable. Makes working out that much more fun.

I definitely look forward to my workouts now that I've switched it up. I'll take this one as far as I can and then I think I'm going to go back to SL to gain more strength.

[lovestolift]

I'll take this one as far as I can and then I think I'm going to go back to SL to gain more strength.

My sentiments exactly. I'd like to do some Power Cleans, so I'm thinking of one of Rippetoe's programs though.

[pagangoddess]

How long are you going to stick with the current program?