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Guest Blogger Colin DeWaay: Nutrition for Training Recovery and Performance

A real live lifter drinking her actual protein shake.  DO try this at home!  Read on and as Colin explains what’s important (and what isn’t important) about nutrition for lifting recovery.

If you’re an active lifter, which I’m assuming you are just by clicking on this article, there’s no doubt you want to get the most out of your training. So often we talk about different styles of training, how often we should train, different splits, etc. but the problem is if you aren’t properly fueled for your workouts or recovering properly you aren’t getting the most out of your hard work. Which is why I want to talk about nutrition for training performance and recovery today.

First, I want to take you back, way back, 20-25 years ago when I was a teenager first getting into weights. I was really skinny back then, sitting around 5’10” 120-130 lbs I was often picked on for my size. As someone who became desperate to put on size, naturally I started lifting weights. Into the gym I would go, working hard, going to the gym every day. I LOVED lifting but there was a small problem, my muscles never got any bigger. What gives? Why am I working so hard and not seeing results for my efforts? Well as I look back on things it was pretty obvious. I knew NOTHING about the importance of nutrition for building muscle. So I didn’t change my eating habits at all. I was doing endless amounts of cardio for all the sports I played. I wasn’t recovering and I wasn’t fueling myself properly. Strangely tons of cardio coupled with a diet of nothing but pizza, hot dogs and hamburgers doesn’t get the job done (not that you can’t ever have those foods.)

With this became several years of on again off again lifting patterns. It wasn’t until I was 29 years old that I became serious. This time I started looking into how to build muscle more efficiently. I found out protein builds muscle, so I began eating a ton of protein (more than I need really.) I discovered you had to eat enough food to efficiently build. Wouldn’t you know it, I started seeing results! With this my love affair with weights finally stuck. Looking back I was still incredibly ignorant but at least I was getting somewhere. Anyway, here I am 9 years later, doing this stuff for a living, and I’ve gained some knowledge on the subject, or at least I sure hope! So I want to pass on some of that knowledge so you too can hopefully start achieving better results for your efforts in the gym.

Step number one to properly recovering from the gym is to not only make sure you’re getting sufficient calories but also sufficient protein. I’m not going to spend a lot of time talking about macro breakdowns because I’ve gone over setting macros before. Keep in mind this article is NOT about losing weight, this is about optimizing nutrition for performance and recovery. But the moral of the story is if you want to recover and perform your best you have to be fueling your body properly. It needs enough protein to repair the damage you’re doing to your muscle and grow. It needs sufficient carbs to provide energy and fuel your workouts (that’s right, better get over that fear of carbs.) Fat also aids in digestion and plays a role in hormone support so we can’t just avoid fats either. Bottom line, you need enough calories.
How many calories should you be eating? I can’t say that without knowing a lot more information about you because every individual is unique and needs to be treated as such (again read the article about setting macros for more detail here.) But at the end of the day before we look at anything like meal timing/frequency, supplements, or anything else, your total macronutrient intake is going to be the most important thing for your results, by far. Regardless of when and how often you eat. Once you get that down, then we can start looking at some possible ways to take it to the next level.

One of those things? Meal timing. I’m sure at some point you’ve heard (probably by supplement companies) that you have to slam a protein shake right after your workout is done or you’re not going to recover and build muscle effectively. While this is wildly untrue, I do think it’s wise to get some decent nutrition in after (as well as before) your workout. I actually do recommend you get a good protein source within an hour or two both pre and post-workout and I also recommend getting around 25% of your total carbs for the day in both meals as well. The reason for pre-workout is to be properly fueled for your work so you can perform at your best and post-workout the body is primed to absorb and utilize nutrients better so it only makes sense to take advantage of that to me.

When it comes to protein I recommend around 1 gram per pound (or per pound of lean body mass if you’re more overweight) splitting it up fairly evenly 3-5 times per day every 4-6 hours to take advantage of the “leucine threshold” (the amount of leucine, the primary amino acid in protein responsible for muscle-protein synthesis, that can be used at one time for anabolism.) There also appears to be a possible “refractory” period with increasing protein synthesis, meaning we can’t elevate it too soon after taking in protein, which is why I recommend spacing out your protein rather than constantly feeding it. For what it’s worth, by the way, I don’t buy into your post-workout protein needs to be a shake. It’s an easy and convenient way to get it in, but if you just come home and eat a meal with a good protein source that’s every bit as effective.

For carbs outside of the pre/post workout window it doesn’t really matter when you eat the rest. It might be a good idea to get a decent amount, maybe around 15%, in your first meal just to get things going, but really whatever you like is fine. When it comes to fat it doesn’t really matter when you eat it, but I do recommend limiting fat (as well as fiber) pre-workout to avoid any potential gastrointestinal issues during training.

Now, I know I’ve already said this but it’s worth repeating. How and when you split up your nutrition is nowhere near as important as your totals for the day/week. So if trying to split everything up perfectly causes you stress/anxiety and knocks you off your plan then just eat in a way you enjoy that will help you reach your goals. Or start with working on hitting macro goals and slowly move towards timing as you get better. But it doesn’t matter how “optimal” something is if you aren’t going to follow it. That said if you don’t mind and want to get everything you can out of your nutrition, the above strategy would be my recommendation.

Besides that a couple of often overlooked factors with regards to nutrition for performance and recovery are sodium and water. Sodium is often looked at this horrible thing that should be avoided but the truth is sodium is not only necessary (you would literally die without salt) but it’s an electrolyte that aids in performance. If your sodium levels are low you will not be able to perform your best. Understand that your sodium input today is what you output the next day. Unless you are salt sensitive (about 5-10% of the population) or have a medical condition that requires you to keep sodium low there’s no need to limit it and you may even find you do better by adding in more. As far as water goes, well you probably know the importance already but dehydration is not going to help performance at all and without enough water your nutrient uptake will suffer as well. I think 80-120 of ounces per day is a good spot for most people, but it depends on many factors including how much you typically sweat (same with sodium.)

As far as supplements go there aren’t a lot that play a major role in performance or recovery. But if there was one I would pretty much universally recommend to any lifter it would be creatine monohydrate. Creatine has been shown time and time again to aid in muscle size, strength, and performance. Because creatine is a stored energy it doesn’t matter when you take it, only that you take it daily to saturate your muscle cells. If you’re going to take creatine aim for 3-5 grams daily. There is also whey protein but I don’t really even consider whey  a supplement, I consider it food. No matter what you want to call it though, it can be a great way to get your protein up if you struggle to eat enough, but it’s certainly not necessary.

Other than that there are a couple other things I want to briefly touch on here. If you want to perform your best and if muscle or strength are important to you there are a couple of pitfalls you’re going to want to avoid. You can’t be undereating or doing excessive amounts of cardio. Neither of these things are going to help you towards your goal. Yes, there are times when you’re going to decrease the amount you eat and/or increase your cardio to cut down on some of the fat, but it can’t be a perpetual thing. You should be spending MUCH more time working on building than you are dieting. Constant dieting patterns absolutely ruins people, not to mention what it does to your metabolism. That said I do think it’s good to keep some cardio in your routine as it does have benefits for things like heart health and even work capacity in the gym. But you can’t go out there training for marathons expecting to build muscle much less recover properly.

So these are some of my tips to use nutrition to your advantage to aid in recovery, perform your best in the gym, and get the most of your training. Keep in mind when it comes to recovery and performance there are more factors than JUST nutrition such as sleep, stress management, proper training protocols, etc. If you have any questions feel free to leave a comment and I’ll be sure to get back to you!

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For more information from Colin download this free guide to help give you some direction. This will also put you on an email newsletter where you’ll receive daily emails with helpful advice.

Colin DeWaay holds a personal training and fitness nutrition specialist certification with the National Academy of Sports Medicine. He’s the owner of Colin DeWaay Training LLC, an online strength and nutrition consulting business that fully customizes training and nutrition programs for those interested in general fitness all the way up to advanced powerlifting programs. He specializes in helping people with a history of yoyo dieting create a more sustainable healthy lifestyle, improving metabolism through reverse dieting if necessary, and helping make binges a thing of the past by creating a healthy relationship with food utilizing flexible dieting. His goal is not to produce quick results, but to help produce realistic, sustainable results that last.

http://colindewaaytraining.com/

https://www.youtube.com/c/colindewaay

https://www.facebook.com/ColinDeWaayTraining/

Instagram – @colindewaay

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Filed under Guest Blog, Guest Blogs, My Lifting Log, Nutrition

2017 Prep Update: Day 240 of 275

School is out for summer!  Yay!!  I’m teaching a morning session of summer school starting on June 19, so I only get a week off, but that’s OK.  The summer school session will help me stay busy and that might help a little with the nerves I’m going to feel as the show gets closer.  The negative voice in my head keeps reminding me of the last time I was on stage, when basically, my biggest fear that I would not be taken seriously as a bodybuilder was confirmed.  So I’m getting back up there to be judged again.

Have I done enough?  I don’t know.  Improvements have been made.  I have worked hard and continue to work hard.  It’s impossible to know what will happen in a bodybuilding competition because some factors, like genetics and age, are beyond my control.  But no one will out work me.  I’m consistent and methodical.  I can control that.

July 2015, 128.6 lbs

A couple weeks ago, I lightened the loads on my leg press.  I’m smaller now and the loads I wanted to use started to strain some old quad pulls.  Better to lighten things up a bit and keep working than to risk an injury.   Coach took direct shoulder work out of my program for 4 weeks to allow for a full recovery in those joints.  I got my lateral raises back last week – so happy!  I felt like a kid who got her favorite toy back after having it taken away.  My back movements are still progressing, but progress is slowing down.  Tricep work is stalled out now and I have to keep using the same loads.  After this many years of lifting, I’m at the point when progress can take months or longer.  It did take me about 3 years to add 5 pounds to my bench press.  That’s another lift where I needed to drop the loads.  It seems I lose my strength there right away when I’m in prep.

But lifting is still going well and lifting is the thing.  Competing sets a goal for the lifting – which is something I need.  I don’t enjoy competing that much that I look forward to it.  It’s just a finish line for a certain phase of training.  I love the look of bodybuilders on stage – the tan, the poses, the lighting – but I’m an introvert, so spending the day hanging out with all those people…well, it’s a bit stressful.  The first two times I competed, the stage part was fun.  I’m getting back up there with the intention of fighting off a bunch of negativity and finding that fun part again.

DISCLAIMER: In order to be competitive in the division called “women’s bodybuilding” ,  fat loss has to be pushed to the extreme leanness that the athlete is capable of achieving in that contest prep. When I talk about what I’m doing, please keep that in mind.(Bikini and figure divisions have a different criteria for leanness.)    Even though I’m losing fat by creating a caloric deficit, which is how anyone who wants to lose body fat has to do it, I’m doing it longer and trying to lose more weight than is appropriate for general fitness.  Most people should not compete.  Anyone who struggles with food-related issues should not compete.    I’m not jeopardizing my health and would stop if I was because competing isn’t what is important.  I don’t use fat-burners,  I don’t cut water,  I eat well, and it’s all monitored by an extremely smart and protective coach.  And we will carefully reverse the diet afterwards to keep my metabolism healthy – like we did in 2015.

Ok, that said – my scale weight is currently fluctuating between 1 and 2 pounds below my previous stage weight.  Which means, assuming I’ve gain a little muscle in the last two years, I’m leaner, lighter, but might have more muscle density.  I think the fat I’m working on right now has been there since the 70’s.  LOL!!  Even so, the meno-pot on my lower abs is hanging in there.  I’m seriously on a mission to lose it just to prove it can be done, damn it.  The loose skin in various places is a bit discouraging, but there isn’t much I can do about it.  Just looks like my skin-suit is getting a little too big, like my clothes.  The plan coming out of the 2015 show was to limit the amount of weight I gained in off-season so that the skin wouldn’t be stretched more.  I did that, but I do think it will take YEARS to tighten up, not months.  I’m not interested in using fancy lotions, wraps, or anything like that.  Solid nutrition and time will either take care of it, or it won’t.  I’m 55 and I’m grateful to be 55, so if I look like a 55 year old bodybuilder, so be it.  I’m just getting started, so I expect to look like a 70 year old bodybuilder when I’m 70, too.

Hair game took a dramatic turn in recent months.  First, I asked my hair coach to shave off half of it.  Then I asked her to start adjusting the color so that my natural gray would blend better.  The current color looks gray in some light, but usually looks more ash-blonde.  I like it.  Still want more silver highlights in there, though.  Especially for stage.  And speaking of stage – decided to use my velvet black suit for pre-judging and night show.  No sparkles.  Might wear simple stud earrings at the night show, but that’s going to be the extent of the sparkle.  I’m going to do this one “old school”.  I’ve been watching video from the 1980’s, which is when I first fell in love with this sport.  Those are my peers – even though they are retired now and I’m just starting.  Doesn’t matter.  I don’t care.  Everyone else can sparkle.  I’m here to do this thing the way I want to do it.

My “Yay I’m FREEEEE for summer vaca!!” post on Facebook from last Friday…

Taken with a flash.

 

As I said before, I expect my nerves and battle with my internal self-doubts to be more of a challenge this time around.  Which is why I’m so grateful that my friend Michelle will be flying in from across the country to be there for this show.  In the last few months, I developed a little game I play with myself called “I don’t have to actually go to the show if I decide not to”.  Knowing she is coming out stopped that destructive little train of thought at least 3 times this last week.  Just in case anyone else is in the Sacramento area, here is a link to the show information.  If you’re up for it, I’d love to have some screaming support at pre-judging.  I think I can battle back the self-doubt by telling myself that because I gather courage from others to do this scary thing, others will be able to gather courage to do something that scares them, too.  If I can meet you in person, wow.  That would change the dynamic of this day in a big way.

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Filed under Bodybuilding Journal, Competing, Contest Prep, My Lifting Log

Results of Max Test Week

Every fourth week in my program, I test the major lifts* I’m doing to set new 1-5 rep maxes for the next phase.  I also deload the secondary lifts.  It was nice that the test week landed on the first week of spring break from school.  I was able to get caught up on sleep and I also had a couple of days of maintenance calories.  The combination of rest and food made for a successful test week.

*We switched out the standard powerlifting exercises to ones that I could progress on with a lower risk of injury.

Bench Press

  • Last month: 105 x 2
  • Now: 110 x 3
  • All Time PR: 120 x 2 in July 2014

Hammer Smith Delt Press

  • Last month: 45 x 3
  • Now: 45 x 5
  • All Time PR: 55 x 4 in Dec 2013

Barbell Row

  • Last Month: 140 x 2
  • Now: 145 x 3 – New PR

Leg Press

  • Last Month: 410 x 5
  • Now: 500 x 5 – New PR.  This one is significant for me since I had three quad pulls from August to January.  This lift replaced squats and I started it in February hurt.

RDL

  • Last Month: 200 x 3
  • Now: 205 x 4 – New PR?  I’m not sure.  I think I have done 225 waaaaay back when, but I don’t know where the log book is right now.

Leg Extension (Ok, this is a secondary lift, so I didn’t test it last month, but since I’ve had so many quad pulls, I used this lift to get a feel for my recovery.)

  • Now: 220 x 6 – New PR.  (Actually did 220 x 7 this morning.  Yay! It’s just been increasing steadily, but 220 feels heavy, so I’m working on adding reps now.)
IMG_4217

Screenshot from Gym Buddy App

 

I don’t know how long I’ve been in “contest prep” mode officially.  Did that start in January or February?  I don’t know . Some people (like my coach) keep track of these things, I don’t.  I know I’ve been doing some version of a cut/maintenance cycle since last September and it became a bit more aggressive in February.  Loss of strength was expected, but I like doing the unexpected.  I was very pleased to see legs are recovering and holding their own, but was not happy about the bench press.  I also wanted to see something more dramatic with the delts since I’ve been focused on bringing them up.

So, annoyed by what I perceived as negative data, I sent this information to Alberto (coach) last weekend.  His reply was that “usually two lifts going up is a great pace”.  I increased every lift over last month’s test and actually set 3 (4) lifetime PRs.

And I lost 3 pounds over that month.  As of this morning, I’m about 4 pounds over my weight one week out from the last show.  That makes me about 12 weeks ahead of schedule compared to my last prep, right?  Ok. That’s good.  I have more muscle, but let’s be real – I’m a 53-year-old, intermediate, female, natural lifter.  I don’t gain pounds of muscle anymore.  Ounces.  Maybe a pound or two.  The goal this time around is to improve conditioning without losing a bunch of what I’ve built over the last couple years.  I hope to appear bigger, but I won’t be.  Body composition will be different, though.  (Fingers crossed)

So yeah, I guess things are going well.

Soon, we’re going to pushing the bod where it’s never been before.  I’m not sure what to expect.  I’m mentally preparing for a roller-coaster ride.  I’m already experiencing and upsurge in mood swings.  Yay hormones.

On a side note, the cortisol seems to be playing nice.  That’s a relief.

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Filed under Bodybuilding Journal, My Lifting Log, Weight Loss

62 Weeks Out – Pushing Through

Historically, the week before AP exams has been a very stressful week.  This year, I’ve been so overwhelmed with stuff*, that I’m in survival mode and coasting.  Just hanging on to the roller coaster with a white-knuckle grip.  I can see the end of it from here.

*AP exams start next week.  I have 50 kids testing on Wednesday, May 7th.  The stress of pushing 50 teenagers when we all really want this to be over … well, let’s just say being disciplined about exercise and nutrition is NOTHING compared to being disciplined enough to get seniors with “senioritis” ready for an AP calculus exam.  In previous years, I’ve made a pancake breakfast for them before the exam.  This year, I decided to have it ‘catered’ by the culinary arts program here at school.  Same cost, no work for me.  Perfect!

20140502-135641.jpg

*The decision to transfer schools was made last week and the plans regarding the logistics of that move are beginning to be made.  I’m excited about the change, so I’m OK with the stress of going through nine years of accumulated stuff.  I honestly have no idea what’s in this drawer…

20140502-134009.jpg

 

*Hubby and I are still navigating life with one vehicle.  This week, it’s been easy because he’s been doing tons of spring yard work.  I call him a “grass-whisperer”.  It’s impressive what he can get to grow in a our high desert climate this early in the year.  Most lawns on our street are a little brown.

lawn pic 1 lawn pic 2
*A couple major life issues came up this week that are not appropriate to discuss in a blog, but they have been challenging for me to process. A couple of restless nights, so sleep deprivation was an issue earlier in the week.

All of these things are more important than bodybuilding, but this blog is about that part of my life, so it may not be surprising that lifting wasn’t awesome during the first part of the week.

Monday: Rest Day

Tuesday: Heavy upper body was the plan, but there were issues.  Woke up feeling like I should take a second rest day.  Low back strain from leg day on Sunday was still nagging me.  Or maybe it was from deads last week?  I went into the gym before work anyway.  Once there, my wireless headphones wouldn’t pair with my phone and I didn’t have another set.  My primary gym is a small lifting gym, so they don’t have one of those little in-gym shops.  They play great music, but that’s not why I wear the headphones.  There are too many little groups of people lifting in too small of a space.  All those conversations distract me.  So I wore my useless headphones anyway just to block out the noise a little bit.  I was able to get my bench press and incline press work done, but I could not add weight.  I actually had to drop a rep from each set.  I only did 6 sets of chest and called it a day.  Heavy back work just didn’t feel like a good idea.

Wednesday: Finished Tuesday’s planned workout with the heavy back work.  It went much better than it would have gone the day before.  I added 10 lbs to my Pendlay rows last week, so on this day, I added reps.  I ended up adding reps to most things instead of weight and that’s exactly what I wanted to do.

Thursday: It had to be another rest day.  Life was just too busy, so I planned to get more sleep.  “More sleep” is a priority now.

Friday: Friday afternoon lifts are one of my favorite things.  This leg workout did not disappoint.  It may have saved the week, actually.  Goblet squats with blood flow restriction – weight up.  Barbell Hip Thrusts – weight up.  This was a PR from the floor.  A bit of back strain again, but it was gone the next day. (Carbs, ice, ibupofen, sleep)  Calf Raises – added reps.  Not sure what’s going on with my calves.  They are getting stronger faster than other parts.  I think I will have to use other exercises than that standing calf raise machine to work calves.  The weight pushing down on my shoulders feels like it compresses my spine too much.

Saturday: Upper body hypertrophy lift.  Nothing exciting happened with chest work.  Actually failed on the last rep of the last set of incline presses and had to put the barbell on the floor.  But I was able to do one arm rows with 70 lbs for 3 sets of 8.  I’ve lifted that weight – a little heavier, too, but not for 8 reps.  This is my longest workout and I wasn’t able to finish it.  Just did chest and back.  Saved shoulders and arms for the next day.

Sunday: Legs hypertrophy lift with shoulders and arms.  Did the arm work I didn’t do on Saturday.  Added a few sets for shoulders, too.  I raised the hex bar deadlift up to 135 lbs.  I used blood flow restriction for that exercise and I think the weight was too heavy for the reps I was supposed to do – 15.  Did three sets of 8, 12, 8 reps, I think.  I didn’t feel the pump the way I’m supposed to.  Oh well.  I’m sure work was done.  For power squats, I kept the weight around 155 pounds and worked on form.  I tend to not go low enough.

It’s Sunday night and as I end of this week, I’m feeling strong, but a little pudgy.  I’m thrilled to be coming to the end of this anticipated “stress season”, and if I gained a little fat with muscle, I’ll take it.   I think I’m doing a good job hitting macros.  Carbs have been high because they go up with my daily burn.  I’m getting enough sleep and recovering well.   Considering the stress I’ve had, I expected to lose muscle and gain fat (cortisol), so it’s a big win to see strength gains.

 

 

 

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Filed under Bodybuilding Journal, Cortisol, Life, My Lifting Log, Teaching, Videos

Reality Check

Over the last few weeks, my ego has taken quite a few blows. Coach has been pushing me hard.

There have been two brutal leg workouts. The second was worst than the first. It started with flipping a 300 lb tire 24 times. That was amazing. I was in tears toward the end of it and wanted to quit.

Today was a back workout. I didn’t expect it to be too bad since my back workouts are solid. I was grateful that he wanted to do deadlifts. But it wasn’t fun. He didn’t like my form. So we had to work on my lift off from the floor. The weight was very light. My starting position was sitting on a low platform normally used for box squats. I couldn’t get the technique down at all. Over and over and over again. So frustrating. At one point I kicked the barbell off the platform.

There were 18 more sets of back work after that. Pushing me hard all the way through. When we were into the second hour, which is a lot longer than a normal session, but not unusual for how he works with me, I asked a question…

“Why are you working with me this long?” “Because you are worth it.” was his reply.

I have to unlearn and relearn so much stuff. So grateful Coach is willing to invest his time in me.

There aren’t many who have the drive and discipline to train like a bodybuilder. People make fun of us and make rude comments about how we look. This is harder to do than you can imagine. It’s a 24/7 activity. Everything about your day is planned to support this training. All meals and sleep time are training components. So when he said “because you’re worth it”, I felt validated. Even as I feel like I’m starting over. I will leave my ego in the locker and allow him to break me down and build me back up.

20130308-232127.jpg

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Filed under Back, Bodybuilding Journal, Competing, My Lifting Log

Disrespect

These pictures floating around on the Internet enrage me.

Why be catty?  Why be mean?  Why diss the athletes on the left to make a point? The images on the right are as likely to cause body image issues,unhealthy diets, and cardio abuse, as much as they may inspire good health.

This kind of “fitspo” crap also makes me nuts…

Here’s a quiz… if you are a legit lifter, you should be able to identify at least 3 things wrong with this picture.

Let it rip…

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Filed under Opinions, Venting, Ranting

Workout Log for Mon Jan 12, 2012

Yesterday was the first day on this new program. Did I tell you about it? I don’t remember. (It’s finals week at school. Half my brain is at work, half at the gym – and I’m not sleeping well.  No reason.  Just a little deprvied so the brain is not working well.)

Monday: Back in morning and triceps, abs, calves in the afternoon

Today: HIIT cardio on step mill before work

Tomorrow: Chest in the am, biceps, abs, calves in the afternoon

Thursday: HIIT cardio in the morning

Friday: Shoulders in the morning, legs in the afternoon (might flip these – I like working legs when I don’t have to watch the clock, but my energy level will be low. Enthusiasm might propel me, though.)

I am coming off a rest week, so I felt strong on some of the early sets, but the reps counts were back up to 8-10, so the working sets didn’t approach my PRs. I also wanted to get 50 pull ups done. I did sets of 5 between sets. That probably kept the weights from getting really heavy, ya think? Added pullovers to the back workout. I really like them.

AM: Back

1/14/13 Barbell Row in Back
5:29:47 AM 45 x 10 5 pull-ups between all sets
5:32:40 AM 65 x 10
5:34:46 AM 85 x 10
5:38:26 AM 95 x 10
5:48:06 AM 105 x 8

1/14/13 Pullovers in Back
5:48:34 AM 15 x 15 DB on decline
5:52:22 AM 25 x 12
6:00:54 AM 30 x 10
6:00:56 AM 30 x 10
6:13:28 AM 30 x 8

1/14/13 Pullups – Assisted in Back – done between sets of rows and pullovers
6:13:53 AM 100 x 5
6:13:56 AM 100 x 5
6:13:58 AM 100 x 5
6:14:00 AM 100 x 5
6:14:03 AM 100 x 5
6:14:05 AM 100 x 5
6:14:07 AM 100 x 5
6:14:10 AM 100 x 5
6:14:16 AM 100 x 5
6:14:19 AM 100 x 5

1/14/13 Pulldowns in Back
6:15:05 AM 60 x 10 Palms facing handle. Pulled to back of head
6:16:13 AM 75 x 10
6:20:42 AM 90 x 10 Form not as good as I would like.
6:25:02 AM 75 x 10

PM: Triceps, Abs, Calves (I never record my abs and calves work.) When I do supersets and log the sets as I do them, they get spread out in this report. Sorry.

1/14/13 Skull Crushers in Triceps
4:11:55 PM 30 x 15
4:11:59 PM 40 x 10
4:14:53 PM 40 x 10
4:19:55 PM 50 x 10

1/14/13 Rope Pushdowns in Triceps
4:31:11 PM 50 x 10
4:31:13 PM 60 x 10

1/14/13 One Arm Tricep Pushdown in Triceps
4:31:34 PM 20 x 5
4:31:39 PM 20 x 5

1/14/13 Triceps Extensions in Triceps
4:31:54 PM 20 x 10

1/14/13 Rope Pushdowns in Triceps
4:34:57 PM 50 x 10

1/14/13 One Arm Tricep Pushdown in Triceps
4:35:07 PM 20 x 10

1/14/13 Triceps Extensions in Triceps
4:35:14 PM 20 x 10

1/14/13 Skull Crushers in Triceps
4:35:21 PM 50 x 10

1/14/13 Triceps Extensions in Triceps
4:35:52 PM 20 x 10

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