01.31.12 Outwork Day/QvC: Day II
I woke up feeling pretty awesome because I slept for over eight hours last night. The last time this happened, I believe, was Christmas Day after having worked for nearly two weeks straight. Pumped full of energy, I decided to plan out my day and hit the ground running at 11:00 a.m. I managed to go to plan out, and eventually execute, a pretty labor intensive dinner, go to the bank, hit the gym, grab some groceries, soak up some of the (disturbingly) warm weather, and catch up on some reading I’d been meaning to do. All in all, pretty swell day, I think.
Taking Mini Forklift’s mention that I could end up feeling like shit during my work-out, I stuck to my “gas station/convenience store only products” in search of a vegan-friendly peri-OW boost in case it was needed. I walked out with one of those “zero” energy drinks – you know, zero sugar, zero calorie, zero carb, so who knows what the hell is in it. Well, I do because I read the ingredients but I don’t want to talk about it.
Needless to say, I didn’t crack it open until after my work-out and I only did so because I was thirsty and, like an idiot, forgot to fill my water bottle up before leaving the gym even though I knew I’d be running errands for quite some time.
The only thing to be noted about the work-out that isn’t included below is my choice to not do bent over barbell rows for a while. This wasn’t an easy decision to make but I believe it’s the right one. Rather than sacrifice/affect my squats or deads any further, I'm backing off of rows for a couple of weeks and will come back to them with much lower weight and see how they feel. If they’re still an issue, I will find other lifts to take their place even though I'm going to keep my fingers crossed that I don't have to - I love
this lift. Which explains my “motivation” for the day.
Mentality: Let’s just do it.
Weight: 121.75 OutworkRunning on Cap’n Crunch and pure grit.
Barbell bench press
4x60Notes: I did a video form check on the set f 75s and realized it wasn’t pretty – too much backward motion. Decided to drop weight and video each set to check my form. The 70s were shaky but both sets of 65 were good. Therefore, weight will remain decreased until form is perfect on 70s and 75s before I attempt 80 again. Bummer but nothing counts unless form is perfect.
Standing barbell overhead press
1x62.5Notes: 50 flew up, 55 went up without a hitch so, I figured, why not at least go for the 60. Well, I did. And when that went up, I got brave. Fortune, it seems, favors that. .5xBW OHP? Boom. Totally made up for my bench performance.
1x10Notes: Bar at my waist, love in my heart. I could have wailed on these all day.
Tricep pushdowns with rope attachment
8x110Notes: Triceps on fire. Fucking hnng.
EZ-bar strict curls
6x60Notes: My back did not want to stay with the wall on the last set but I’ll get them.
EZ-bar cable curls
6x70Notes: Just to see how different they felt. Surprise. These felt easier. What a cop-out.
6x2 @80lbs assisted
10 @90lbs assisted Pull-ups
10 @100lbs assistedNotes: Forever weak.
Seated shoulder press
6x25Notes: I wanted more sets and more reps but couldn’t do it. Switched to the cable machine and got 6x30 but I don’t want to count it.
Still no “heaviness” or “crash” during the session – the “drag” that I’ve been feeling hasn’t appeared just yet either but, again, two days in is still too early to call it, especially when I got such good sleep. Thursday’s session will be the real test, though: I close at work tomorrow then open the next day and plan on lifting right after. We'll see how good the Cap'n is at commandeering that
Well, I was going to drink tonight despite it being a lift day. Then I totally fandangled my protein intake (I ran out of powder and have been buying single serving packets to supplement until my TrueProtein order arrives but, somehow, forgot to grab enough for today) only to realize … I haven’t had a recovery day since the 26th. Low on protein and not giving my muscles enough to recuperate does not make my body prime for alcohol. I’ll be saving my Maker’s and IPA for tomorrow, I think.
Another bummer: the one time I didn’t take a picture of my food was probably the best food I’ve made in a while: super-spicy home-made cilantro raspberry marinade, used to blacken some tofu, mixed with “taco” tvp, wrapped into collard greens, and served on top of a Flatout Lite Wrap. It. Was. Glorious.
Full details hereMacros
so far. Will probably come out around 50/125/210 which still isn’t ideal. Need to step up my protein in a big way.