Chest/Arm Hypertrophy Day
Weight: 121-2lbsLast time looking at the scale until 01.19.12.
Quote: “I’m no longer an athlete. I’m a warrior now. There’s a big difference. The athletes are just out to get paid. Warriors stand for something.” – Kenneth WilliamsFocus: Explosive power and gripping the bar or dumbbell like my life depends on it.
I think I’ve been fighting the same sinus infection and/or cold for roughly the past month now and today it decided to rear its ugly head yet again. I woke up congested, with a sore throat, and a chill I still haven’t been able to shake just yet. However, as I had today off, I refused to be deterred from hitting the gym despite it not being the optimal conditions to tackle my first strictly arms/chest day so far.
With that said, today was decent. It was exceptional, which I hate, but it wasn’t awful. About midway through the work out was when I finally hit “the zone” so things definitely picked up then but, to be honest, the thing that felt the best was my very first lift. Keeping my focus (noted above) in mind, I was able to literally blast through my six sets like it wasn’t nothing. Form was perfect even though the bar flew up faster than it ever has. Everything after that, though, was a bit down hill, in my opinion.
However, it just means I will have to get my body up to 100% and hit my chest and arms that much harder next time. I might even throw in a rest day tomorrow and hit my shoulders/back on Saturday to give my body some time to rejuvenate. I haven't been sick in over a year and I don't want to get sick now that my goals are coming into focus.
Speaking of goals, today is the first day for my calorie increase and the last day I look at the scale for two weeks. Check out my new macros at the bottom. And, in order to hold myself even more accountable to put on some mass, I took one of those n00dz photos where you're in your skivvies holding the day's newspaper. I don't think I have the guts to post it quite yet but I might do a legitimate before/after once I've been running this "official" version of PHAT for 12 weeks (which would be the end of March). We'll see.
On a more “professional" note, I wrote a response to today’s New York Times article about vegan bodybuilding on my main blog, Vegan Atlas. If anybody’s interested, here's a link
to that as I’d like hear what others that about the article and the still standing attitude regarding vegan strength warriors. Also, the new inclusion of .jpegs from MyFitnessPal account is complementary to my written response.Song of the Day: "Scream" - Verse
10 minutes/90 caloriesBarbell Bench Press (65-70% of max; speed-work)
Notes: Holding the bar like your life depends on it has to be the best advice I’ve received recently. Pairing that with focusing on being more explosive under the bar, these felt better than any sets of bench I’ve had in forever.Incline Dumbbell Press
Notes: I wanted 25lbs for these today but I couldn’t even get them up to my chest. I don’t know if it’s because I didn’t rest long enough in between the bar and these or what. However, the 20s felt a lot lighter this time around than they did during my last work out.Hammer Curls
Notes: Same thing as with the incline press. After getting caught up in a conversation, I started rushing through sets. There is no reason I had to drop weight on these this week other than not resting enough.Tricep Extensions (Machine)
Notes: I tried doing lying tris but my elbows felt like they were going to be torn in two. This has been an issue for me and tricep extensions since I was in high school. However, see Tricep Push Down notes.
Chest Flyes (Machine)
Notes: Same thing with the elbows. Flyes slay them. I think next week I will try them out with light weight and see how it goes. Using the peck deck makes me feel dirty.Dumbbell Bicep Curls
Notes: Using the EZ-bar also makes me feel dirty so I will be focusing on dumbbells from now on to ensure that strength gains are equal.Cable Machine Chest Press
Notes: I don’t know what you call the machine “officially,” but it’s cable-driven and you chose a weight for each side and perform the chest press. Less bro-y than a regular chest press machine as it requires independent movement from each side as well as focusing on control and form. I can dig it.
Tricep Push-Downs with rope attachment
Notes: I was testing these out and I love them. I think I will be doing these instead of tricep extensions.Lateral Pulldowns
Notes: Considering adding these to power day, wanted to try them out.
I also did some assisted dips and pull-ups that are exceptionally embarrassing:Assisted Dips
60/176/195 or 2024 calories. Boom.
Though, I did have 57 grams of fiber in there, too. However, I’m going to take this one as a win since who knows how long it’s been since I’ve hit over 2,000 calories when there wasn’t alcohol or a celebration involved.
Nothing noteworthy, visually, as I've been going through my homemade chili for the last couple of days and chili isn't really photogenic. I did have some great PWO-pancakes topped with PB2 and sugar-free syrup, washed down with one of the best shakes I’ve ever made. Maybe I'll post up some pictures once I find my iPhone cable but, to be honest, they're kind of lacking. Pancakes also don't photograph well with an iPhone.
"When in doubt, squat and run hills." - Jim WendlerIRON MNTN