Day 16 AM and PM
Another day, another 5000cals, another 50+ deadlifts... Good times. I am feeling less drained tonight than previously; I changed up my routine slightly and man, it made a large difference. I'd been thinking about my PM sessions and, whether I intended them to be or not, they are very much "pump" workouts. And while I don't particularly shoot for that when lifting, on my current regimen I can definitely see the "pumps" that I am getting as a benefit. If I lifted purely to achieve that feeling of muscle fullness, it'd be less than optimum, but when coupled with my strength-focused sessions in the mornings, it's fine.
Therefore, rather than fight it, I decided to run with it. I'll be mixing things up, therefore, and slowly my motions down during PM sets to maximize that aspect of the workout. For example: tonight I substituted DB RDLs for BB RDLs and slowed my eccentric drastically. Now, they didn't have nearly enough weight and this ended up being more of a metabolic, cardio movement, but it gives you an idea of what I mean.
T-911: Through both workouts today I just felt goooood. I'm moving very heavy objects all around and I was having no problems; downright enjoying it even. Mood was and is happy and I get turned on at the drop of a hat. BW has been VERY accommodating and helpful with this last aspect; I think she like's my libido like this.
BC+EAA: Cracked open the second tub today. 4 more servings gone! Seriously, you mix the stuff with carbs and vitC and it tastes great, fairly comparable to Intra-Aid, IIRC.
Protein: Do yourself a favor: mix the chocolate with milk and a few grams of your carb of choice and enjoy post-workout. Good grief it's amazing. I sat in the spa while drinking this and it was bliss, but it could just be because I was freaking starving post-workout (dang T-911!) and was incredibly happy to have anything. Still, it was very enjoyable.
AM Workout: 5x3Supersets
Deadlifts: 455
Dips: BW+105
Wide-Grip Pronated Cable Rows: 285
Hammer Curls: 80lb DBs (No cheating, honest!!!)
Seated Calf Raises: 280
Cable Vertical External Rotations: 70
Both dips and deads were feeling easier, and as the sets progressed it seemed I warmed up to the weight even better, so that my final sets were stronger than my first. The curls were a total surprise - I couldn't remember how much I used last week, so I just grabbed a DB and started curling. I didn't know it was a 10lb increase until I got home! External rotations were good - haven't done them seriously for a while, but I'm glad I'm incorporating them now. They work the traps and shoulders well, in addition to the rotator cuff of course.
PM Workout: 3x14 Supersets
DB RDLs: 120lb DBs (biggest they had...
)
Decline DB Press: 100x14, 100x14, 100x10
Narrow-grip Pronated Seated Rows: 210
BB Curls: 110, 110, 100
Lateral Raises: 30 w/4sec eccentric
Wide-angled Seated Calf Raises: 180
BW says my arms were about the biggest she's ever seen them after finished that row/curl superset. The pump, once again, began to be debilitating, resulting in a slightly lowered final set.
The RDLs were a joke - it was more akin to cardio; just got my heart rate up but that was about it. Oh well, now I know. I just thought "hey, DBs offer a greater range of motion; maybe if I slow them down that will compensate for the lack of weight and work my hammies better!" Uh-uh, not true: that hypothesis came back entirely unsupported.
I'm alert and energetic now, though - no intense DLs = much less fatigue. No surprise there.
