hmm… looks like i need to up the volume on my push-ups. i’m finding them harder than i used to…
congrats on the dips PB!
You aint kidding about DOMS there. That lactic acid training looks beyond brutal. Nice work on the dip PR. I thought I was the only person who still did bradford presses, actually I only use them for warm up recently. I’m getting ready to change my program. Looking at yours gives me a much needed kick in the pants to get on that.
205 x 6 on the squat is good stuff.
lactic acid training looks like the devil.
supps for me
multi vitamin
vitamin C
high dosage Vitamin D
protein powder
occasionally
probiotics
creatine
non spiking preworkout
[quote]nlmain wrote:
205 x 6 on the squat is good stuff.
lactic acid training looks like the devil.
supps for me
multi vitamin
vitamin C
high dosage Vitamin D
protein powder
occasionally
probiotics
creatine
non spiking preworkout
[/quote]
Thanks, Mainie! I was wondering if anyone was ever going to share their secrets. 
I thought the “don’t ask, don’t tell” was only for when you were on T!
I have just revved up my supplementing with some new additions: fish oil, vitamin d (which I was taking before) 7-keto dhea, alpa lipoic acid, and l-arginine. I’ve used the fish oil and DHEA before, too.
Ack! I’m so behind!!
Last week was nutty at work, and I had nooooo time to peruse the forums or update my log.
Tuesday I didn’t have a workout but I did go to the rheumatologist. Back on a medication to even out the flares and waiting for some lab results.
(I realize my Lactic Acid logs are super boring.)
Wednesday
DB floor press 30x38 30x22 30x18 30x15 30x13 30x13
DB rows 30x32 30x20 30x18 30x15 30x13 30x14
Goblet squat 40x51 40x27 40x23 40x20 40x18 40x18
SL DL 60x28 60x20 60x15 60x17 60x15 60x14
Bradford press 20x38 20x27 20x22
DB toe raise 30x50 30x39 30x42
DB curls 12.5x30 12.5x20 12.5x18
DB tri ext 27.5x27 27.5x18 27.5x17
Thursday - HIIT sprints
Friday
DB floor press 30x43 30x20 20x20 30x18 30x17 30x14
One-arm DB row 30x32 30x22 30x21 30x18 30x17 30x13
Goblet squat 50x31 50x24 50x19 50x15 50x16 50x16
SL DL 60x27 60x20 60x15 60x15 60x13 60x12
Bradford press 20x40 20x24 20x23
DB toe raise 30x47 30x37 30x35
DB curls 12.5x30 12.5x20 12.5x18
DB tri ext 27.5x25 27.5x20 27.5x18
Saturday - “free day,” nothing really worth noting
A few notes:
-
I get disgustingly sweaty when I do this. Like dripping sweat on my notebook. Just fyi.
-
I had to stop doing the bent over rows because I realized it was hurting my back and affecting my leg lifts.
-
Good news is, that b-alanine is really working; I’ve been recovering much better than the last time I did the lactic acid supersets back in August. So this week I’m going to step it up to 4 times a week (plus my “fun” day).
-
Bad news is that I was ravenously hungry all week and compounded with stress at work, I ate too much and had a net loss(/gain) of zero lbs. Bummer. Tonight I cooked a bunch of stuff and (gulp) weighed my food out, so hopefully I’ll be more disciplined this week and can get back on the losing track. No excuses!
Your training isn’t boring, lactic acid training is hard core. I’m thinking about running GVT again soon, so my log will be far more boring, if it makes you feel better.
Hope the lupus comes under control w/meds, etc.
Good luck on the nutritional front. Planning ahead helps a lot, sounds like you got that covered.
if you trained hard and ate a lot you gained muscles. That is not a 0 gain to me.
Adjust your thinking not your training.
[quote]nlmain wrote:
if you trained hard and ate a lot you gained muscles. That is not a 0 gain to me.
Adjust your thinking not your training.
[/quote]
Well… I’d be ok with that if I started looking like I had more lean mass and less body fat, but that not being the case, I think I need to get real! This is supposed to be my losing phase. And I’m ok with the scale not moving much if I can see changes (and I know I won’t see much in a week). Although I’d be lying if I said I didn’t want the scale to go down, too. But thanks for the positive attitude! Hopefully it will rub off on me.
[quote]veggiestrong wrote:
Your training isn’t boring, lactic acid training is hard core. I’m thinking about running GVT again soon, so my log will be far more boring, if it makes you feel better.
Hope the lupus comes under control w/meds, etc.
Good luck on the nutritional front. Planning ahead helps a lot, sounds like you got that covered.[/quote]
Ooo, good luck with the GVT! We can both be boring. Although when I’m in the midst of a workout, it’s anything but boring. Monotonous, maybe.
Thanks, I think I should see some health improvements within a month. Hopefully sooner!
I LOVE GVT!!! EEEEE!!!
[quote]Lanels wrote:
[quote]veggiestrong wrote:
Your training isn’t boring, lactic acid training is hard core. I’m thinking about running GVT again soon, so my log will be far more boring, if it makes you feel better.
Hope the lupus comes under control w/meds, etc.
Good luck on the nutritional front. Planning ahead helps a lot, sounds like you got that covered.[/quote]
Ooo, good luck with the GVT! We can both be boring. Although when I’m in the midst of a workout, it’s anything but boring. Monotonous, maybe.
Thanks, I think I should see some health improvements within a month. Hopefully sooner![/quote]
Agreed that there is nothing boring while you’re doing those sessions. I barely even think when I’m doing GVT. Just blast out reps and watch the clock, repeat… Which is kinda what I like about it. So simple. Just go into the gym, train like a beast for 30-45 minutes. Go home and eat. I think what I like the best about it is the eating. I cannot tell you how ravenous that kind of training leaves me.
Honestly, I can not image doing the kind of volume that you’re doing in your lactic acid program and not being really hungry. You said that you did it before… what was your experience?
Hey L.
You’re stronger than some of the guys in my gym. This both amuses me (on their behalf) and impresses me (on your behalf). You also unquestionably work harder than almost any guy in my gym, or anybody for that matter. Impressive stuff.
I gotta agree with Mainey on adjusting your thinking. I know it can be frustrating some (hell, a lot) of the time but you’re doing the right things. Just keep after it and the results you want will come. Anecdotally, I have a friend who started working out ~10 months ago. He’s down about 60 lbs., dropped ~14% BF, and has seen the tape change the way he wants (bigger arms, smaller waist, etc.). However! On the way he got pretty down several times because he was busting it in the gym, keeping a good eye on his diet, sleeping, and not seeing any of that. It comes in spurts (annoyingly), but the happy part of that is that one day you wake up and are like “Hot damn, I’m the shit!”. Mini-sermon ended.
I’m also going to start GVT in a month or so, and am curious about you guys’s (gals!) previous experiences with it.
p.s. The sumo squat hold is great fun, and seems to have helped my hips feel more limber and ‘alive’.
First I must say…you make me look so lazy!! lol!!
Second…the scale may not have moved but you may have lost fat?
Sweet work in here!!
[quote]brute_fury wrote:
I LOVE GVT!!! EEEEE!!![/quote]
hahahaha AWESOME!
Hey Kris Thanks for stopping by with your kind words!
[quote]Kristoph wrote:
… but the happy part of that is that one day you wake up and are like “Hot damn, I’m the shit!”.
[/quote]
hahaha! I will definitely let you know when this happens. 
Nice story, thanks for the encouragement.
For both you and Veg, when I did the no-rest lactic acid supersetting before, I unfortunately wasn’t writing anything down, so it will all be anecdotal and from my not-so-hot memory. I did the training for about 5 weeks. I experienced major DOMS for a couple weeks, but I was also not taking the b-alanine like I am now. I did it three days a week in the same style I’m doing now. I would say I probably lost about 10 lbs in those 5 weeks. I can’t remember how hungry I was, but I know I was eating fairly low carb. Even though when I came back to my “normal” training, it took a few weeks to get back up to heavier weights, I can say that I put 50 lbs on my bench in about 5 months as an example of my increased strength capacity. (That’s also including a month without weight-training when I was in Africa for work.) Obviously this was not a controlled experiment so you can take the results with a grain of salt! At any rate, it’s a huge mental challenge, which is part of why I love it. One of my only complaints about this workout is the logistics: supersetting in a commercial gym can be tough. To quote Charles Poliquin from his lactic acid article: “If you work out at a commercial gym, you might be hampered by slackers and fat cows who steal your exercise stations. As such, you may need to improvise and do different movements.” I try to use a lot of DB movements to avoid this problem, but I’m sometimes amazed at some of the ways people manage to be oblivious to those around them! (One of my biggest pet peeves.)
Kris, also love those sumo squat holds - defffffinitely feel it in the hips! That’s a good way to describe it!
And now the training…
This week is 4 days on (plus my free day). I’m trying to alternate routines to keep it interesting. And because my legs kill after supersetting lunges and DB step-ups! My legs take much more effort to fatigue than my other muscle groups.
Monday
Dec push-ups 55 23 16 17 16 14
Low row 60x31 60x19 60x16 60x16 60x14 60x14 60x13
DB lunges 40x37 40x25 40x22 40x21 40x20 40x18
DB step-ups 30x38 30x28 30x24 30x20 30x20 30x18
Lat raise 7.5x30 7.5x20 7.5x18
Toe raise (at first I tried these “mini jumps” my dad suggested, but they didn’t do much for me, so…) 50 jumps+18 toe raises 45 49
Cable strait bar curl 25x38 (oops, not heavy enough) 30x24 30x22
Cable tri ext 50x36 (too light again) 60x23 60x20
This took a little bit long, probably because of the choice of leg exercises.
Tuesday
DB floor press 30x34 30x28 30x19 30x15 30x15 30x15
Lat pull down 70x32 70x18 70x14 70x13 70x13 70x12
DB Squat to OH press 40x20 40x16 40x14 40x13 40x13 40x12
1L DB DL 20x23 20x21 20x17 20x16 20x16 20x15
Bradford press 20x35 20x27 20x21
DB toe raise 30x50 30x42 30x31
BB curls 30x32 30x20 30x20
BB tri ext 30x20 30x15 30x17
Rinse and repeat.
Today I took off from training (aside from about a dozen chins I did at home). And I have to admit, it felt really good to rest. Killing it in the morning!
So this was my first week doing the lactic acid training 4 days. I think it worked out pretty well. Glutes were killing me on Thursday, but I don’t feel I overdid it.
Thursday
Dec push-ups 55 24 18 18 16 15
Low row 60x31 60x20 60x16 60x15 60x14 60x16
DB lunges 40x32 40x20 40x20 40x20 40x20 40x18
(side note: I realized sometimes I write the combined DB weight and sometimes I write the weight per DB. This is combined. For my ss exercises, I write the total reps and not for each leg.)
DB step-ups 30 (15/15)x40 30x34 30x30 30x30 30x26 30x26
Lat raise 7.5x31 7.5x21 7.5x17
DB calf raise 30x45 30x35 30x32
Cable strait curl 30x33 30x22 30x18
Cable tri ext 60x29 60x18 60x18
Friday
DB floor press 30(per side)x35 30x24 30x20 30x17 30x16 30x16
Lat pull down 70x26 70x18 70x18 70x15 70x15 70x16
Squat to OH 20(per side)x20 20x17 20x14 20x14 20x13 20x14
Back ext 10x25 10x15 10x14 10x14 10x14 10x13
Bradford press 20x37 20x26 20x24
DB calf raise 30x55 30x43 30x32
BB curls 30x33 30x21 30x17
BB tri ext 30x20 30x19 30x17
Today was my free day. Nothing really noteworthy. I decided to bench today to see where my strength is at. 135 felt a little heavy, but that’s to be expected given my current training. While I was doing dips, though, a trainer was nearby with his client. After a set, he decided to talk to me about dips, asking if he could make a suggestion. (internal eye roll) “Sure.” He starts telling me that if I look down when I do them, I’ll end up focusing on my chest and if I keep my head up, I’ll target the triceps. I thought it was fairly obvious that I tend to lean forward on my dips so I can hit the higher reps. At any rate I just said, “Thanks.” Except I couldn’t let it go. After my next set, I said, “So, did you mean to imply I needed to work on my chest or my triceps more?” To which he of course fumbled and said neither, that he just thought I was trying to work my triceps. Like a half hour later, I passed him again and he asked how long I would be at the gym. Um, why, so we can fight in the parking lot after I’m done? Otherwise, he needs to work on his pick-up techniques.
It’s a beautiful day, so maybe I’ll even go for a walk later. Something low-impact. Happy weekend!
Lol about the trainer! Those people are often so clueless. What is really funny is that they have no idea. Oh, and did you read about the “ankle mobility” pick up line that I got when I was doing FS last week. Priceless!
Whoa mama! That is one hell of a lot of pushups. Love it!
Your lactic acid training is awesome. How many weeks do you plan to run this program? Sorry if you posted that and I forgot.
I gotta say I get tired just looking at your volume. I’m simultaneously dreading and drooling over starting GVT. Your rundown sounds like what I was lead to believe I’d experience, and it all sounds okay by me. I’ll have a partner with me so we’ll have to sort of super-hustle between sets (and within sets!), but he’s a gamer so that’ll be alright. Edit: Thanks for relating your experience.
Yes, lawl at that trainer. Why people feel like they have to offer up technique advice is beyond me. I would have loved to have seen his face if you had asked if he wanted to fight you in the parking lot later. grin
Ahh, no! I have to go read it! haha (I’m so behind on catching up with logs!) I can’t imagine what kind of line one could’ve come up with for that, but then again… Those are the best stories. Clueless is definitely the way to describe them!
Even I don’t remember if I posted, so no worries! You get diminished returns after about 4 or 5 weeks, so I won’t go longer than 5. Two weeks down, so I think I’ll aim for 3 more.