DomS workout journal

[DomS]

January 5, 2009 Chest/Triceps
BB Flat: 225*5 245*1 205*6 205*5
BB Incline: 185*1 175*5 165*5
BB Decline (SKINNY BAR! ARG): 225*2 245*1..I hate this bar
Cable Flyes: 40*9 45*6 35*11
DB Unilateral Flat Bench: 40*9 45*8
BB Close Grip: 135*10 155*7 175*3
Sauna: 15 minutes

notes: Meh crappy workout. I barely rested between 225 and 245. I couldn't get my rhythm down on those sets at all. On incline I had my grip spaced wrong so that f'd up my first set. Then on the decline I realized too late that I was using this awful skinny bar they have at my gym. It still weighs 45 lbs somehow, but it has half the thickness of a normal one. The damn thing bends and torques too much so it always feels like you're about to spill your weight. Not very happy with this workout. Guess I'll have to wait until Monday for my next chest/tri day to make up for it

 

[SociallyChallenged]

Originally posted by: DomS
January 4, 2009 Running
Running: 25 minutes / 2.5 miles
Sauna: 15 minutes

notes: My calves are shot. Felt like I was getting stabbed in them with each step I took. I had done about 15 minutes of POSE running on Friday, I'm guessing I've got DOMS from that. I just don't understand how anyone does that shit. It murders your calves, and there's no way you can get used to it. Not good times. I still got in a good 25 minutes though.

Haha, I do POSE running in Vibram Five Fingers. It's fun to say the least. Calves are getting tossed pretty hard, but they'll get used to it. After you do, it's a more efficient elastic response Just gotta keep at it, man.

 

[DomS]

Originally posted by: SociallyChallenged

Originally posted by: DomS
January 4, 2009 Running
Running: 25 minutes / 2.5 miles
Sauna: 15 minutes

notes: My calves are shot. Felt like I was getting stabbed in them with each step I took. I had done about 15 minutes of POSE running on Friday, I'm guessing I've got DOMS from that. I just don't understand how anyone does that shit. It murders your calves, and there's no way you can get used to it. Not good times. I still got in a good 25 minutes though.

Haha, I do POSE running in Vibram Five Fingers. It's fun to say the least. Calves are getting tossed pretty hard, but they'll get used to it. After you do, it's a more efficient elastic response Just gotta keep at it, man.

see the problem is I can't run after doing it...well maybe the day after I can, but 2 days later I literally can barely walk, I need to support myself with raillings and walls to even walk to the bathroom to pee.

 

[SociallyChallenged]

Originally posted by: DomS

Originally posted by: SociallyChallenged

Originally posted by: DomS
January 4, 2009 Running
Running: 25 minutes / 2.5 miles
Sauna: 15 minutes

notes: My calves are shot. Felt like I was getting stabbed in them with each step I took. I had done about 15 minutes of POSE running on Friday, I'm guessing I've got DOMS from that. I just don't understand how anyone does that shit. It murders your calves, and there's no way you can get used to it. Not good times. I still got in a good 25 minutes though.

Haha, I do POSE running in Vibram Five Fingers. It's fun to say the least. Calves are getting tossed pretty hard, but they'll get used to it. After you do, it's a more efficient elastic response Just gotta keep at it, man.

see the problem is I can't run after doing it...well maybe the day after I can, but 2 days later I literally can barely walk, I need to support myself with raillings and walls to even walk to the bathroom to pee.

And how long overall have you been working on POSE running? I've been a runner most of my life so I can usually compensate after a week or two.

 

[DomS]

Originally posted by: SociallyChallenged

Originally posted by: DomS

Originally posted by: SociallyChallenged

Originally posted by: DomS
January 4, 2009 Running
Running: 25 minutes / 2.5 miles
Sauna: 15 minutes

notes: My calves are shot. Felt like I was getting stabbed in them with each step I took. I had done about 15 minutes of POSE running on Friday, I'm guessing I've got DOMS from that. I just don't understand how anyone does that shit. It murders your calves, and there's no way you can get used to it. Not good times. I still got in a good 25 minutes though.

Haha, I do POSE running in Vibram Five Fingers. It's fun to say the least. Calves are getting tossed pretty hard, but they'll get used to it. After you do, it's a more efficient elastic response Just gotta keep at it, man.

see the problem is I can't run after doing it...well maybe the day after I can, but 2 days later I literally can barely walk, I need to support myself with raillings and walls to even walk to the bathroom to pee.

And how long overall have you been working on POSE running? I've been a runner most of my life so I can usually compensate after a week or two.

A couple months now. The problem is this: I can do it for a half hour straight, no problem. But then I can't run and honestly can't walk without holding myself up against a wall for 3 days after. I can do it for 5 minutes maybe on a given day and my calves are only a little bit sore the next day. I'm not adding any endurance, it's not like a month ago I could only do it for 3 minutes without any repercussions. I was in the same boat 2 months ago

 

[DomS]

January 6, 2009 Tuesday Legs
BB Squats: 5x5: 225,230,235,240,245
BB Front Squats: 195*4 215*2
Standing Calves: 140*10 still too sore from POSEing
Unilateral Leg Extensions: 70*6
Sauna: 15 minutes

notes: Odd session. Hit my marks on the squatting which was good. I think I'm going to drop the weight on front squats and add a couple sets there. Couldn't really do any calf work because my calves are still POSE dead. Couldn't run either. Short session, but I know what to do going forward

 

[DomS]

January 8, 2009 Back, Hamstrings, Biceps
BB DL: 315*1 335*1 355*1 375*1 405*1 225*10
BB Good Mornings: 135*5 135*5
Pullups: 25*3 25*3 BW*6
Shrugs: 115*10 100*8
DB Incline Reverse Curls: 10*10
DB Standing Curls: 45*8 50*5
Running: 15 minutes
Sauna: 25 minutes

notes: Really good workout. All of the pulls went up nice and smooth. I'm really focusing on form on squatting and deadlifting lately. Finished off with a rare high rep set at 225. Rest of the workout was good too, I'm going to increase my weight on DB Curls for about a month, see if I can get into the mid 60s again. I saw a guy throwing a tantrum towards the end. He was this scrawny miserable looking guy. He whipped his water bottle halfway across the weight room. Good times.

 

[DomS]

January 9, 2009 Running
Running: 40 minutes / 4.0 miles
Sauna: 20 minutes

note: Calves still kind of sore, so I stopped it at 40 today. I'll try for 50 tomorrow!

 

[DomS]

January 10, 2009 Running
Running: 45 minutes / 4.5 miles

notes: Ok so check this out. I'm running along on my treadmill just fine. The plastic emblem on the side of the base is SLIGHTLY loose or something. Nothing big. Just when I run on that side of the treadmill it makes a clacking sound for a few seconds. No big deal. I only veer towards that side every few minutes and even then only for a few seconds. So a guy comes up behind me and says "That treadmill is broken, you shouldn't be on it." I say, craning my neck around, "No, it's just the emblem on the side. It's fine" He says "No, I'm going to go report the treadmill". So I go back to running. Several minutes later this girl manager comes over and is looking around the base of my treadmill and the handbikes that are facing my treadmill. (At my gym the cardio equipment is arranged into rows with the rows facing each other, and railings between the rows with TVs on them). Anyway, I liked this girl when I first started going to this gym, she was friendly. The last few weeks though she's been rather standoffish when I say hi or whatever to her on my way in or out of the gym. So a few minutes later she's literally kneeling down underneath the railing in front of the treadmill

Her: "this treadmill is broken".
Me: *explains it exactly the same as I did with the guy before*
Her: "well how long do you have left?"
Me: "about 2 minute" (lie, I had 10 but I wanted this bitch to stop talking to me so I could finish).
Her: "Well for your safety I'm going to need you to switch to another treadmill right away"
Me: "fucking A."

So I stop the treadmill, no cool down or anything. Switch to another one that takes FOREVER to start, meanwhile my fucking calves are cramping up & shins are splinting. So I finish the run and part way through the girl walks by and says "thaaaaaaank you for switching" really flippantly. I honestly think she was just trying to fuck up my workout. She put an 'out of order' sign on the treadmill, but I am 99% certain that as I was leaving the gym, it was gone. AAAARG /rant

 

[DomS]

January 12, 2009 Monday Chest/Triceps
BB Decline: 245*8 265*4 285*1 245*6
BB Flat: 200*8 215*4 225*2
BB Incline: 165*7 (right hand in too far) 180*4 195*2
Cable Benching: 45*6 40*7 35*8
DB Elbows-Out Extensions: 50*9 60*6
Dips: BW*9 BW*10 BW*7

notes: Good session. Really cranked that first set on decline. Added a couple reps. My chest is feeling SWOOOLE. haha good times

 

[DomS]

January 13, 2009 Tuesday Legs
Squats: 5x5: 230,235,240,245,250
BB Front Squats: 165*5 155*5 155*5
BB Calf Raises: 255*13 275*10 295*10
sauna: 15 minutes

notes: Good session. Those 5x5s really wipe me out good!

 

[DomS]

January 14, 2008 Running
Running: 45 minutes / 4.5 miles
Sauna: 15 minutes

notes: Good mid-week run

 

[DomS]

January 15, 2008 Back / Hams / Biceps
BB DL: 315*1 335*3 355*2 345*2
BB Clean & Press: 135*6 145*4
Good Mornings: 145*3 155*2
Pullups: 25*3 25*3 BW*5
Shrugs: 120*7 100*10
Cable Curls: 30*20

notes: I was suckin tubes at the end of this; I was absolutely starved. Also weight felt like it weighed 15% more than usual on Deadlifting. Not bad though overall [/i[

 

[DomS]

January 16, 2008 Running

Running: 10 MILES / 1:40:00!!!! HOLY CRAP!!!

notes: I have never run that far before in my life. My previous records were 7 miles, and for one hour. I was going to go for 50 minutes today, but got to a half hour and felt great, so I was like, screw it, go to an hour. My knees felt like they had lead in them, and my feet had minor blisters, but the weirdest thing was happening: I was BARELY sweating, my heart wasn't even pumping hard, and I wasn't out of breath at all. I got to an hour and felt great still so I went to 70 minutes, then 75. I realized then that I was 25 minutes away from 10 miles. So I buckled down and did it! At the end I really felt like I could've gone for 2 more miles, hell, 5 more even. I was not tired in the least. My knees/feet/ankles weren't any worse than they were at the 30 minute mark, I was still barely sweating (my shirt was dry after hanging up at home for like 10 minutes), heart rate was barely elevated, and I wasn't breathing hard. I think this is the first time in my life that my mind/heart/lungs outlasted my body, because my body was definitely sorer and more taxed than any of those things, even if for the most part I'm not in any pain or discomfort. Usually when I'm lifting i fail mentally, or just exhaust my Oxygen supply, or my heart can't beat fast enough to pump my blood quickly enough. This was an absolutely awesome feeling. I actually did a full abs session after I was so untired.