Been posting on the forums lately and figured I should give some substance to my anonymity. Im entirely new to lifting (been bout 6mos now) and Im currently rotating 2 full-body workouts 3x a week. Skip to the bottom for the executive version.
Yesterday was a lifting day and I had a great workout. I cut out of work early (wuh wuh) and got to the gym around 3p. Set up the rack for some BBRDLBR (jesus! Thus called RDBR for short). Did a quick warm-up and a set with the empty bar.
Then I thought Id alternate the RDBR with pullups/chinups - sad affair. I eeked out 2 pullups and 4 chinups. Got to the RDBR and did a set at 85, which was pretty straight forward since I know I can row 85. But since Iâ??m doing 4x4 in this program, and its only 4 weeks long, I figure I should go heavier and set precedence. So on the next set I go up to 90.
As I finish up set 2 my slide walks in with some guy and sets up in the power rack next to me (meh, no more pullups/chinups for me). Of course he is looking delicious as usual. He just finished a competition so he is in fine form, altho I must admit that I quite like him off season when hes a bit thicker. At any rate, hes training a client, which is HOT, so of course I have to look sharp without compromising my objective of going heavier.
Anyways, I hit the 3rd set with 90 and then bump it up to 100. Everything after 85 looked a bit sloppy. The DL is cake. I was doing those at 135. But the rows are a bit tough.
From here I move on to pistol squats. I decide to use 25lbs, which is pretty easy actually. But holding up more weight will be cumbersome so I just upped the reps and finished doing 4x6x25. It was still pretty challenging.
I alternated these with WGLP and did 3x4x100 - these were kind of sloppy too. Wasnt able to get the bar to my chest. Did the last set at 90 and thankfully I knocked those out perfect.
Went on to do YTWLs, which are still pretty tiring. Did 10lbs. Im scared of these. I get the feeling Im going to twerk a ligament or something. Then, just because, but probs b/c I was showing off for the boys, I alternated these with some BSS. I love these, so its always a pleasure. Started with a 50lb bar. I was able to clean this with no problem, and thatâ??s half the battle really. Then I went up to 60lbs. Cleaning this, not so much, and in the end just getting the bar over my head was the hardest part of the exersice.
Went on to do HEX, SB crunch, Lat Ex, Back Ex - all quite uneventful. Finished it all off with Tabata front squats. I dont know, I just donâ??t feel this in the glutes. I feel it in my arms and maybe the quads. Im certain Im hitting at min parallel 90% of the time, so who knows.
The executive version:
BBDLBR 1x4x85, 2x4x90, 1x4x100
Chinups 1x4, 1x2
SLPS 1x4x25, 3x6x25
WGLP 3x4x100, 1x4x90
BSS 1x6x50, 3x6x60
SBC 1x8x7.5, 3x8x10
Lat Flex 4x6xBW - no weight, dont want to get thick! Shoot.
BEX 1x10x10, 3x10x15
Shit thats a lot! 2hrs in the gym. I need to cut this down.
Tonight Im doing a spin class, which should be fun. Just started off-season and my knees have been bothering me, so Im going to lay off the running. Tomorrow is another lifting day. Im looking forward to it as I quite like the exersizes in that workout.
As for eating. Ive been good these last two days, so the weekend bloat is slowly subsiding. I have a holiday work lunch today, Ill do my best - but eating on someone elses dime is just asking for it.