Day 13:
So, after two days in a row OFF training, you'd think I'd come back to the gym bigger, better, stronger and all the rest . . I was wrong . . Eating has been on 95% of the time the past two days, and I'll throw myself a high five there, cus I spent too many hours in the car for that to really be possible, but I made sure to pre-pack both chicken and rice in zip-lock containers, and the likes .. So I got my meals in when I needed to, and stayed on my diet for the past two days apart from ONE meal, Thanksgiving turkey/ham dinner with all the extras. I sort of hate myself for not binging more, but it's whatever, I feel confidentin saying I didn't gain an ounce of water. Weighed in today @ 227.2 lbs, so I was happy to see that.
BUT.. I said my workout went to ****s cus it did. This piece of **** ****ing texas weather really ****s with you ! Up until and including wednesday we had temperatures of between 72-80 degrees. Then it dropped overnight; it's been averaging 40 since Thanksgiving, and my body is NOT used to the cold temperatures, NOR do I enjoy the cold anymore, cus I don't have 20% bodyfat to keep me warm. Needless to say, I'm walking around freezing, with the HEAT on 80-82 degrees, and shock my body every time i step outside to 40-50 degrees with rain. So to be fair to myself - and so that I won't be depressed for the rest of this weekend - I got to say that the weather is what ****ed me up today ! I can't run outside with my dog, so I don't get my 2-3 hours of outdoor time anymore, and instead I'm sitting inside and don't move around too much - i mean, you can only do so much indoors. AND, as I left for the gym, I was freezing my ass off, and that doesn't really keep the blood pumping like you want it to . .
Anyway. I took my regular pre-workout drink, and like I said a couple days ago, I'm gonna make the WMS a habit to put it in my pre-workout VasoCharge. EVERYTHING WAS SPOT ON today as far as eating every 2.5 hours, perfect servings of chicken and rice, and I even upped both carbs and protein a little bit, just because I needed to fuel my body for the workout. I also started to put protein in my Xtend that I drink during workout (Substance WPI watermelon flavor in Xtend watermelon flavor - works out damn good)
I didn't even bother to record the weights today. Started off with compound lifts for Chest, just Incline Barbell Press and Flat Dumbbell Press. It didn't take many sets before I noticed my pump wasn't there, and the 'feel' just wasn't there. And my strength was OFF ! As a result, I did what i did on wednesday, just made the most of it.
For Incline Bench Press I did 2 second negatives with a complete 1 second pause on the bottom before pushing it back up. For Flat Dumbbell Press, I did the same, only I did 2 second negatives, 1 second stop on bottom of the movement, then 2 second 'positive'. The weights were lower than I was used to, but I still got a decent pump, because doing the reps as slow as I did them, I focused on a strong contraction, really stretched out the chest in the bottom position, and reduced the strain on the secondary muscles (ie triceps and front deltoids). My vascularity was great still, yet I didn't look as full, but like I said, the cool weather doesn't exactly get my blood flowing. For the first time ever, I was having to wear a sweatshirt when working out, cus my body temperature just wasn't what I'm used to.
After flat dumbbell press, I headed for the Incline Hammer Press, where I did 2-3 second negatives, 2 second hold on bottom, before exploding back in to top position. I also leaned my head forward, made sure my whole spine was touched the back pad, and my body was at a 90 degree angle on the seat. This really got me feeling it in my upper pecs, but the weight was once again lowered from what I'm used to, so I didn't really feel too good about myself.
I then did flat dumbbell flyes, arnold-style, hugging the hellllll out of a tree. Arms were at the same angle the whole time, stretched so that I almost touched the ground, and when I felt that I wouldn't get another solid rep (3 second negatives are hard as hell on these damned flyes!), I'd finish off each set with fly-presses until failure - where I'd lower the dumbbells like a fly, then bring them back in to my chest in the bottom position, and press them back up like a regular dumbbell press. If you've never done Fly/Presses like that, you ought to try it. It's AWESOME for a sick pump !
I then went to the Pec-deck and did 3 sets of 10-12 reps with 3-4 second negatives where I'd stretch so far back that the weight would almost fall back down on the stack for every rep [if ya get the picture]. Once again, here i leaned my head forwards, and my ass was touching the back-pad at ALL times so that the form was perfect.
Finished off with a couple sets of dumbbell pullovers, and got the hell out of there.
This entire workout I'd sit at my station and not even look at myself in the mirror. I'd avoid all eye contact - even if I saw buddy's up there i'd ignore them - cus I just felt lousy - and PISSED OFF for the weights I was using, and not being my same old self [like 3 days ago] in the gym. Seriously, I was just pissed off, and everyone there annoyed me, and I'd be cussing at myself and so on . . Sounds absolutely retarded, I'm aware, but I expected a WHOLE helluvalot more from myself, and to think this is one of the final chest workouts on the cycle makes it even tougher to admit that I had a ****ty workout.
I'll be making a couple changes, AGAIN . . now, for over a week, I've been telling myself I'm gonna up the carbs, but when it comes down to it, my conscience won't let me. I'm too worried about losing definition and getting some more water-weight on me. Instead, I'll be upping my protein intake to somewhere in between 400 and 450 grams/day. These extra 50-100 grams will come from an extra scoop or two of protein powder here and there, and/or an extra meal with chicken (this will all depend on my daily schedule as well as my appetite).
The only way I can cheer myself up right now is to tell myself I'm even leaner than 3 days ago. And I am. My abs are tight at all times, and my shoulders are getting some great definition and separation. I've added a shoulder shot from today, but I didn't bother taking too many pics, I just didn't feel good enough about myself.
Side effects: NONE !!! - KNOCK ON WOOD !!! (apart from a ****ty workout that I blame on this damned weather/season)
Oh, yeah. Elbow pain was in my right elbow today, not my left one like the other day. It wasn't as bad as my left was the other day, and I feel retarded for stating that the Glucosamine is already in effect - as it takes 4-6 weeks for improvement - but the MSM is probably helping already. [I mean it's helping as the right elbow pain is no longer there - knock on wood - and that **** was PAIIIIINFUL on wednesday ! Two days off from all heavy strained activities was also much needed I bet ..]
Once again, an unplanned post where I just wrote what came to mind. Pardon the mixture of information, and the - at times - lack of detail. My mood will be better tomorrow, and granted I work out tomorrow, I'll be updating you guys then.
PEACE !
