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My work out kind of sucked this morning, but it was still a work out so that’s good. I skipped my chest and shoulders routine last week so today was the first day that I had done it in two weeks. I went up on weight for my lateral and front raises. That was tough but a good thing since I haven’t gone up in weight on those since I started lifting. And when I got to the overhead press I was completely out of gas. I managed 10 on the first set, then 6, then 4 on the last set. I was thinking, “What the heck? Why am I so lame today?” Then after the work out, I realized that I had miscalculated and loaded 5 extra pounds on the bar. I had just gone up in weight the last time I did this exercise and had a hard time finishing back then, so the extra 5 pounds was just too much. I thought I was just a weakling while I was trying to lift it. I guess my addition skills are a little lacking at 4:30am. Haha
Other than that things are going well. We had a nice mother’s day yesterday. Went to the in-laws and had a huge crawfish/shrimp boil. Low cal protein baby!! I was a happy camper. Passed on the corn and potatoes but made up the carbs with several cold beers. It was a good day.
I was down to 171.8 lbs this morning but it’s probably dehydration due to the beers. We will see. I hope everyone has a great week!
Diet Calendar Entries for 12 May 2014:
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2363 kcal
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Fat: 172.31g | Prot: 149.02g | Carb: 62.29g.
Breakfast: McCormick Ground Cinnamon, heb greek yougart, So Delicious Coconut Milk Unsweetened Vanilla, Now Sports Whey Protein Isolate, Stevia, Now Foods Creatine Monohydrate, Now Foods Dextrose, Spectrum Organic Virgin Coconut Oil, Coffee (Brewed From Grounds). Lunch: Eckrich Smoked Sausage made with Pork, Turkey, Beef, Duke's Mayonnaise, Ground Beef (80% Lean / 20% Fat), Tillamook Sharp Cheddar Cheese, Avocados. Dinner: Shop 'n Save Hamburger Dill Pickle Chips, Duke's Mayonnaise, Ground Beef (80% Lean / 20% Fat), Heinz Simply Heinz Tomato Ketchup. Snacks/Other: McCormick Ground Cinnamon, heb greek yougart, So Delicious Coconut Milk Unsweetened Vanilla, Now Sports Whey Protein Isolate, Stevia, HEB Jumbo Virginia Peanuts. more...
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2869 kcal
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Activities & Exercise:
Sleeping - 5 hours and 30 minutes, Weight Training (moderate) - 41 minutes, Resting - 7 hours and 8 minutes, Walking (brisk) - 4/mph - 26 minutes, Desk Work - 7 hours and 30 minutes, Driving - 1 hour and 45 minutes, Housework - 1 hour. more...
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 Comments
it is the power of rest, in the right moderation it is crucial for further advancement... I'm on the verge of "getting" that myself...
12 May 14 by member: puhpine
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10,6,4 reps is not a bad thing, you pushed your muscles to failure and they will be stronger next time.
12 May 14 by member: chadlius88
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For the very reason that reset is required, especially when working out with a calorie deficit, I cut my weight training down to only 3 days a week which has worked well for me. I do ab routines on Tues and Thurs and on M-W-F I lift. I take the weekends off.
12 May 14 by member: bigbassbrent
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Thanks Chad, makes me feel better!
12 May 14 by member: bigbassbrent
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Five pounds is a lot of difference on those - especially the lateral. That's a a lot of leverage. Delts are small muscles. You done good, buckwheat.
12 May 14 by member: northernmusician
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Thanks NM, glad you made it back from your trip safely. Have I ever mentioned that I dislike lateral raises? They are tough but I still do them. The front raises are much easier. Im now lifting 17 lbs per DB on fronts and laterals. 55lbs on the overhead press. I guess I'll stay at 55lbs on the OH press for next time and see if I can get more reps in than I did today. My new bench should be here Thursday according to amazon. I look forward to that. I am tired of using the exercise ball as my bench. It's not very safe with the weight starting to get heavier.
12 May 14 by member: bigbassbrent
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I think I read once that because of leverage, on laterals and front raises, you're lifting 7 times the loaded weight. Adding a pound is the equivalent of a 7 pound increase. I'm assuming you're not doing barbell bench presses alone?
12 May 14 by member: northernmusician
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The only bad work out is the one you don't do!
12 May 14 by member: Kellkel2
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Math sucks at 4:30 am... :) A 'sucky' workout is better than none, you're right about that! I only do like 2-3 pounds on lateral raises... any more than that and I completely lose form! Anyway, great job getting in the workout - glad you had a great weekend!
12 May 14 by member: erika2633
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Yes NM, I am doing the barbell press alone. I'm only lifting 95 pounds. Believe it or not, on the exercise ball it is pretty safe. Since the ball protrudes past my shoulders, when I fail I can just rest my elbows on the ball and the weight does not land on me. Then I can just roll off to the side. It's kinda comical to watch but works well. Once I get my real bench, I will have a spotter or will use dumbbells until I get the power cage. @Erika, My form wasnt too great on the laterals but that was due to the extra weight. I plan on it getting better with each work out.
13 May 14 by member: bigbassbrent
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I love the side laterals! I just go with lighter weights, keep my arms 100% straight, go up slow count the whole way up(1,2,3,4) pause at the top count(1,2) go down slow count the whole way down(1,2,3,4) repeat. Hurts like heck but is way more effective than just throwing weights around.
13 May 14 by member: chadlius88
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I use the same basic method Chad. Stress is stress. I usually push up rather quickly though.
13 May 14 by member: northernmusician
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13 May 14 by member: chadlius88
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I just try to get them over with. Ugh!! Lateral raises are for sure my least favorite exercise. Deadlifts, squats, glute bridge, shrugs and lunges tomorrow. For sure my favorite routine of the week. :)
13 May 14 by member: bigbassbrent
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