TuffNutts Training Log

[tuffnutts]

By the way, I did recently

Squat 300
Bench 200

Kinda happy about that.

[Wooderson]

Nice work. Look forward to more regular work from you.

[tuffnutts]

Sorry, been gone a while! Was very sick for a couple weeks, even went to the emergency room because of a sudden, excruciating headache. All that checked out ok, and I now have picture proof that I have a complete brain I actually think this is stemming from a very tight right shoulder and right side of my neck: from deadlifting very heavy (345#) a couple weeks ago. The cold didn't help.

I recently turned 39, and I've been concerned about bodyfat for some time. Bodyfat was about 23% when I started Stronglifts beginning July. Last measure before I got sick was about 15%, so I've made good progress, but I want to get to 10% before I do any more "bodybuilding" or strength focused work.

So I decided to start a 6-week program called "Lose Fat Like You're on Crack" (Serious). First workout was last night.

It's basically barbell complexes or 3 small circuits. I ready about it at mindandmuscle.net. Lot's of interesting stuff over there, actually.

So my body weight has been stable at 191 for a couple weeks. I've increased cardio lately too, partly encouraged by a work wellness program that will soon start giving me a monthly rebate for my gym membership

I also know that my upper back and shoulders need a lot of work, so as I was looking for a new program, I was favoring those that would include plenty of pulling.

10/25/2009 (all values# in pounds), each set is 10 reps
Overhead Squat 45#,55#
Push-Ups (at 191# BW) 10,10,10
Split Squat 45#, 55#
B-O Rows 45# 55#
Hanging Leg Raises 10,10
Front Squat 55#
Elevated Full Lunge 55#
Flat DB Bench Press 2x35,2x35
Horiz Ball Pull-Up (at 191# BW) 10 (this is like an inverted pull-up with feet on a swiss ball)
Incline Leg Raise (at 191# BW) 10
Seated External Rotation 15 reps with 15# each side, I did these with dumbbells lying on my side

Well, time to get ready for the chiropractor, then work. As much as I've been exercising, my blood pressure has been up, so I need to get evaluated for that too.

Still Tuff, though

[tuffnutts]

Started a new routine yesterday.

Sept-October were very trying months with little in the way of programmed workouts, just did what I could, when I could. Dealt with illness and pulled neck muscle here and there.

Basically, I got my 1RM values Saturday the 14th, and started a 4-day-a-week program with the OHP last night.

Using Jim Wendler's 5/3/1 program, there are 4-week cycles, the 4th week being a deload, then the next 4-weeks start with a 5-10 pound increase to the "1RM". Progression is slow, but I'm 39, and for me, slow is the new fast Each day of the week focuses on a different lift, which is good because I can't squat 3 days a week anymore.

Sunday-OHP
Tuesday-Deadlift
Thursday-Bench
Saturday-Squat

There will be accessory work after the main lifts, following what Wendler calls "Boring but big", which is basically 5x10 of a lower weight of the main movement, then 5x10 of an opposite movement. E.g. opposite of OHP could be chins.

I will give workout details later.

Still at 192 pounds and about 15% bodyfat. I plan to gradually up the calories as I gain in strength in this program, to maintain that BF% or even lower it. Cardio will be done on "off days" between 60%-80% max heart rate, not stressing the details of this too much.

[bobu]

Watch the cardio with the elevated blood pressure. Mine went up inexplicably all of a sudden. Then I noticed my resting heart rate was higher than normal. I had been doing HIIT twice a week at close to maximum heart rate plus heavy lifting 2 days a week. I've decided I was "over reaching". After a week off of all training and then no cardio since then, my blood pressure and heart rate have come back to normal but it took about 4 weeks. I think I'll stay away from HIIT for awhile and when I do go back I'll make sure I don't go too high with my peak heart rate.

[tuffnutts]

Watch the cardio with the elevated blood pressure. Mine went up inexplicably all of a sudden. Then I noticed my resting heart rate was higher than normal. I had been doing HIIT twice a week at close to maximum heart rate plus heavy lifting 2 days a week. I've decided I was "over reaching". After a week off of all training and then no cardio since then, my blood pressure and heart rate have come back to normal but it took about 4 weeks. I think I'll stay away from HIIT for awhile and when I do go back I'll make sure I don't go too high with my peak heart rate.

Thanks bobu.

It looks like the elevated blood pressure was just from the pain in my neck/head from the pulled muscle.
(Just checked BP: 120/82)

Nevertheless, I will be vigilant of over training.