Running... Grip training... Boxing...

And in the words of Gene Wilder, "FAT! FAT! FAT! FAT!"

Sunday, 14 September 2014 

1.
3 min. jog
30 sec. sprint
30 sec. jog
2.
3 min. walk
30 sec. jog
30 sec. spring
3.
3 min. walk
30 sec. jog
30 sec. sprint
4.
3 min. walk
30 sec. jog
30 sec. sprint
5.
3 min. walk
30 sec. jog
30 sec. sprint

[This felt pretty good. I felt achey and shin-splinty on the first set, so I reprogrammed to emphasize walking.] 


Monday, 15 September 2014 

8 lb. wrist roller x 3

CoC #2 - 4 closes L, 1 near close L/5 closes R

wrist roller x 3

34 lb dino db curls - dozens of reps

[Maybe the wrist roller zapped my forearms too much, or maybe I trained too soon after a hard ring workout (Saturday), but this was not a great showing. My biceps have been nicely sore since that night. I don't my biceps all that much, at least not in an isolated, cosmetic way, but I think I'm going to start throwing in some curls like this to round out grip workouts.] 


Wednesday, 17 September 2014

3 min. double-end bag
1 min. rest
3 min. heavy bag
1 min. rest
x 3
-----
Then I mowed, trimmed, and swept the yard. Dad exercise. It counts. Meh.

I also decided to record some of my boxing, but golly I always look like such a fat, wobbling ogre when I box. I rarely inflict my body image upon the eyes of the world, but why not? Hence the Gene Wilder quotation again. My boxing name, by the way, I decided would be "The Greek Geek", weighing in at 220 lbs. (I think I could cut down to 205, though. Still heavyweight, so I guess some ogrish bullishness is okay.) 

AYCE notes...

Thursday, 3 April 2014 
37 min., 226 lbs. 

Warm-up (7 min.) - stretching, motions

ZSQ: 10, 8, 6, 4 @ 105, 115, 125, 135 lbs. 

HSQ: 10, 8, 6, 4 @ 135, 145, 155, 165 lbs.

Guillotine (Gironda) press: 10, 8, 6, 4 @ 135, 145, 155, 165 lbs.

Underhand db flye: 10, 8, 6, 4 @ 35, 40, 45, 50 lbs.

+ + +

Zercher squats were fun, but the bar wedging into my elbow crook was unpleasant. I smiled at the fact that I finally had a reason to use the bar pad that some people use on the SQ. Forget that pad for squats--build your traps up--but it did help on my arms for the ZSQ.

Hack squats were amazing! Superb quad exercise! I understand why the HSQ is said to help with the DL, too, as it activated lats on the eccentric phase. I would have liked to go heavier, but the whole point of today's workout was to be light and quick, almost like greasing the groove for my power lifts. I decided not to do any rows today, seeing as I DL's yesterday. 

I will try replacing the underhand db flye with underhand cable rows next time, lighter but for more volume. I'll also go for more more volume on the neck press.

Tomorrow I'll replace the DBP with the MP, thus: FSQ (4, 3, 2...), MP (4, 3, 2...), CL (3, 3, 3, 3, 3).

Also, while I'm certainly not looking to get "shredded," I do want to lower my body fat percentage by about 5%. I'll keep throwing in planks and kb swings in the evening. 

Stay tuned.

AYCE notes...

AYCE Posterior
Tuesday, 1 April 2014 
40 min, 225 lbs

[I have no idea what's up with my weight. I've just taken too many inconsistent weighings over the past few months. I guess I should ratchet all my estimates down by 8 lbs. I don't even know. I was over 230 in February, but I drop weight very easily, and the body always tends to its natural functional weight. On the bright side, this means I'm that much closer to cleaning my bodyweight and that much closer to a double-bodyweight back squat! I got pretty close to a double-bodyweight deadlift back in Taiwan, if I did not in fact hit it. And then if I used straps...!] 

Warm-up (6 min.): motions, stretching, shaking

CL: 5, 4, 3, 2, 2 @ 155, 175, 185, 190, 190 lbs

MP: 5, 4, 3, 2, 2 @ 135, 140, 145, 150, 155 lbs

Pendlay row: 5, 4, 3, 2, 2 @ 155, 175, 195, 205, 215 lbs

CLSQSQ: 5 @ 135 lbs

+ + +

Compared to my projections from yesterday, I did one set less volume. I think next time I will do six sets via 4, 3, 2, 2, 2, 2 reps. "Large and low." I felt a bit distracted when I got started. Maybe I'd had too much coffee and vitamin B. Setting good form on the clean, however, is a great way to get focused. Posterior chain to the rescue! The "CLSQSQ" was something I threw on at the end, for kicks. I really liked the speed of banging out two FSQ after a CL.

SMILES: Felt good to go heavier on the row. I may have gotten a PR for the standing press. Meh.

FROWNS: I still struggled with getting my hips forward quickly enough on the CL. My years of rowing experience are helping me, though, since a clean is basically a vertical rowing stroke. Starting slowly from the floor actually helps (good video, great music). I was annoyed to find that no bar at the gym has freely rotating sleeves. That makes the plates stick and totter at times. I think I'll need to curtail my urge for MOAR WEIGHT in order to focus on speed and tight hip-extension.

Gym regimen - March 2014

Tuesday, 11 March 2014
231 lbs, 55 min.

Warm-up

(I)
DBP: 2-3-5, 5-5*-5* @ 235 lbs
(My spotter on the penultimate set surprised me by helping/exhorting me to go for 5 reps, and then I got the same treatment on the last set, for which I was more prepared. I dislike "grabby" spotters, but my pecs need forced reps, so it's all good.) 
(II)
CX: 8-6-4 @ 115, 125, 135 lbs (CL/MP/FSQ)
(I didn't feel as "amped" on these as last time. But at least I got them done.)
(III)
SQ: 10, 6, 4 # 225, 275, 315 lbs
(I decided to "take it easy" by not adding any weight over against my last workout, but getting one more final rep was victory enough.)
(IV)
PU: 10, 8, 6 # bdw
db-P: 10, 9, 7 @ 65, 70, 75 lbs
(My arms straight-up dropped at (what thus became) the end of my penultimate and ultimate sets. Good stuff. I should get a spotter next time. FORCED REPS!)

+ + +

Having finally gotten my hands, or, feet, on a reliable scale, it seems that my initial weight measurements were heavy by a few pounds, which skewed my projected goals, as well as my measured weight gains along the way. The good news is that I have gained the same amount of lean-body mass since early January, but the bad news is, my gym's scale sucks.

As for some truly good news, my family is back from Taiwan! It was a wonderful reunion and, boy howdy, are my kids adorable. Of course, I'm now back on "active duty" as a husband and La Casa Bougis is a tornado of cleaning and furniture juggling. It's taken me some time to get used to having an infant and a toddler around again, so, between the cleaning, the projected costs we have for bringing the house into order, and the heightened awareness of my kids almost-tumbling-and-dropping-or-eating-things-left-and-right, my stress levels were pretty high when I headed to the gym this afternoon. As such, I decided to stick with my previous workout, so as to spare myself the mental irritation of having to think about a new workout scheme. I'll have to go for the deadlift next time.

Despite having gotten an unusually ample amount of sleep in the past few days except for one very late night, I could have gone for another day of rest: today's workout was very "mental" and I will not be back in the gym until I feel fully recovered (which allows for residual muscle soreness, by the way--it's the hormones and nervous system that you need to assess most carefully). 

It's hemorrhoid-makin' time!

Fear not, I have not been so hobbled.

I am merely being "cheeky" about one of the all but inevitable side effects of Serious Squatting.

In my most recent post I noted that I am relieving myself of accelerated bulking, and am seeking to build on the plateau to which Mass Made Simple has brought me these past six weeks. The workout below is one I shall be using for the foreseeable future, with some tweaks, which I'll explain presently. Meanwhile, if you needed any proof that I am not giving up on bulking--I do still have until March 18!--be aware that after Mass tonight, I got a large fries and two 1/2 lb. burgers from Wendy's. (They were amazingly good. [As filling as they were, by the time I finished writing this post, I was hungry again. Oatmeal-apple-and-protein time!]) For the next week I shall be putting special effort into hydrating.

As for my workout today....

Saturday, 7 March 2014
235 lbs (?), 60+ min.

Warm-up

(I)
DBP: 2-3-5, 5-3-3 # 235, 225 lbs
CX: 8-6-4 # 115, 125, 135 lbs (CL/MP/FSQ)

(II)
PU: 10, 8, 6 # bdw*
*(I admit to cheating with a little body English. Naughty, naughty.)   
SQ: 10, 6, 3 # 225, 275, 315 lbs
(In a throwback to my old circuit-style of training, I alternated between pullup and squat sets, though next time I'll move pullups to part III.)

(III)
db-P: 10, 10, 6 # 65, 70, 75 lbs

+ + +

- Despite a twinge in my knee yesterday, I had a great workout today. KB motions generate very peculiar angles and stresses, so squatting did not aggravate the joint in the same way.

- Sure enough, I prefer the decline bench press. With the db presses at the end, here's to hoping that my pecs are actually sore for once! I made sure to lower the dumbbells closer to my sternum than my collarbone, so that the eccentric tension was more in my pectorals than my anterior deltoids.

- The complex felt great, though I would like to be clearer about my clean technique.

- I've neglected grip training for too long, so it was nice to feel my forearms "fried" a bit today due to the pullups.

- As mentioned, the sudden jump in weight on my squat left we with a certain "tingling" in my nether regions after I got home, but I will simply have to increase my fiber intake (Fruit! Kale! Oatmeal!) and focus on stabilizing my abdominals and lumbar better than ever as the weight goes up. What ruined me a few years ago when I attempted the "Squats and Milk" bulking routine, was the combination of internal stress and the amount of time I had to defecate and wipe my bum because of all the eating I was doing. There was just too much going on downstairs, and I hated feeling so full all the time, so I bailed on "SMR" about halfway through. This time bulking, however, a very high quality protein supplement allowed me to eat less food matter, which required less digestion, which produced less etc., and my bum has thanked me.

I did not even really "think" about my squat progression. I just threw the plates on, knowing that being able to do over 20 squats at over 200 lbs had equipped me to go significantly heavy for fewer reps. When I finished, another fellow gave me the thumbs up and remarked, "No belt? No knee wraps?" At that point we had a nice conversation, in which I mostly gave him some pointers and encouragement. If nothing else, I did my job by enlightening him to the much ignored good of goblet squats and overhead squats (on a Smith machine, if need be).

As mentioned above, I shall persist in this routine for a while, although next time I shall replace the complex with the deadlift, do dips instead of the DBP, and do front instead of back squats.** As such, this routine is so similar to my old Even Keel routine that I might as well call it that. (Welcome back, old friend!) I'm genuinely curious what I shall be able to "pull off" on the deadlift. It's been a while, and having neglected formal grip training for a season will, I suspect, be a limiting factor. Given the perhaps uniquely intense demands which deadlifts put on the CNS, I am considering a further guard against overzealous burnout by replacing the DL with a SDL on Even-Keel-B days if I feel overtaxed.

As for the progression on this Even-Keel-A workout, I will not increase weight until I can complete all the desired reps. (No duh, right?) I respond much better to quasi-bodybuilding high volume than to powerlifting intensity, so I will use reps rather than poundage as my index. For example, since I dropped down to 225 on my second set of DBP, next time I will try for as many reps as I can manage at 235, and only once I can do two legitimate sets of 2-3-5 at 235 will I add any weight (5 lbs) for the next workout. It follows that I will "reward" myself by adding 5 lbs to my complex and squat (the latter which I first envisioned as a 10-6-2 progression, but I couldn't resist that final, third squat).

My current goal for pullups is three sets of 10 "good" reps. I'm not interested in adding extrinsic weight until I can do three sets of at least 15 reps at bodyweight. As the rest of my body continues to grow due to the other exercises, this is no small challenge.

Lastly, my current goal for the dumbbell press is three sets of 10 at 65, 70, and 75 lbs, at which point I'll shoot for the same rep-scheme at 70, 70, and 75 lbs, until I eventually can do three sets of 10 at 75 lbs. After that, I shall start the cycle again scaled up by 5 lbs.

Say it with me now: Double Progression Is Your Best Friend--And All The Programming You Really Need.***

Well, that, plus confidence, patience, humility, and rest.

Stay tuned.

• ** Here's a summary of what I have in mind for the next several weeks: 

• EVEN KEEL "A" Warm-up & Stretch (I) DBP: 2-3-5, 2-3-5 # (II) CX: 8-6-4 # (III) [F]SQ: 10, 6, 2 # (IV) PU: # bdw db-P: 10, 10, 10 #

  EVEN KEEL "B" Warm-up & Stretch (I) Dips: # bdw (II) DL: 6, 4, 2 # (III) FSQ: 10, 6, 2 # (IV) Chin-ups: # bdw db-P: 10, 10, 10 #

• *** My "Double Progression" axiom is to be taken in a minimal sense. There is a vast array of progression methods, so I do not mean to say that double progression is all you would ever need (or want), only that, if you want to avoid complexities and overthinking, Double Progression is totally sufficient for making gains (all hail The "KISS" Principle). I am also aware that Jim "5/3/1" Wendler poo-poo's the triplet-style programming that I've shown above, and that Dan John highly praises the 5/3/1 program, so I really do want to get into it at some point. For now, though, I want to stick with a regimen that I know works for me, isn't as mentally distracting during Lent, and that I can do while (hypothetically) reading Wendler's book before diving into his program on the fly (which was my mistake with Mass Made Simple).

Mass Made Simple - Time to reassess...

Week 7 of Mass Made Simple is for assessing one's progress and recalibrating one's goals and methods going forward. By the end of MMS (Mass Made Simple), my immune system and sleep were getting a little buggy, Lenten fasting threw my nutrition routine off, and then I mildly strained my knee Thursday night doing some double-KB "recharge" work. (In fact, I had been doing KB drills since Tuesday. KB bench press rocks!) Basically, I hit a wall, and it's time to restrategize.

From early January till now I've been hitting the weights pretty hard and have put on a good 20 lbs of lean body mass, so the quest has hardly been a failure. Did I reach 240 lbs? No, but I am not done bulking. I am simply releasing myself from the accelerated pace at which I've been bulking for almost two months. Weight training itself (as opposed to "augmenting athletic training with weight resistance") is a mega-marathon type sport. Some of the savvier gurus on YouTube, for example, have been weight-training-itself for 15-20 years. I've been doing weight training for less than four years, with a fairly significant hiatus in year three. I've learned a lot and I've gained 50 lbs since I began, and have enjoyed very satisfying gains in the major lifts (MMS helped my otherwise always lousy bench press quite a lot). Now it is simply a time to learn more, and build on a plateau.

I know what movements I want to train, so it's just a question (as always) of effective programming. Each person must adapt successful principles to his own needs. For me, for instance, I need a lot of volume for my chest, whereas I need a lot of power for my back and legs. I also do not enjoy losing whole-body mobility and agility by letting weight training crowd out calisthenic and gymnastic training.

OHS: overhead squat
FSQ: front squat
SQ: (back) squat
DL: deadlift
SDL: snatch deadlift
CX: complexes
MP: military press
OAP: one-arm press
DBP/db-P: decline bench press OR flat dumbbell press
DIP: dips
PU: pullups
CL/SQ: clean/into-front-squat

The above are the motions I prefer and which I believe research will bear out as the most efficient. However, given the demands of the DL, I will only do it every other workout.

So, what will I try today, mainly to get my mind back in the game and climb over the wall of stalled motivation that I ran into last week? Depending how my knee responds....

DBP: 2-3-5 x 2 @ 235 lbs
CX: 8-6-4 [CL/MP/FSQ] @ 115 lbs
PU: bdw for reps
SQ: [will report after workout]
db-P: 10 x 3 @ 70 lbs

For now I’m in a free-flow mode, discerning which program I want to pursue next. I’ve been interested in the 5-3-1 program for a while, so we’ll see. One thing that I do want to restore, is my grip training regimen, with a strong bodyweight dimension to all my training. This video was very "moving" ;) to me when I watched it last night. Enjoy!

Mass Made Simple - Day 13

Sunday, 2 March 2014   
232 (233?) lbs, 60+ min

Warm-up
-
BP : 3, 3, 3, 3*, 4* @ 235, 230 lbs 
          *[Minimal but just-right amount of help.]
Bat wings : 5 x 10 sec @ 70 lbs
One/arm press : 2-3-5 x 3 @ 60 lbs
[Bird-dog : 20 sec, 20 sec x 2 (tighter form)?]
Complex : 2 x 5 @ 135 lbs
SQ : 10, 3, 3, 10, 24 @ 155, 185, 205, 225, 205 lbs

+ + +

I took yesterday "off", since over half of my day was spent on exemplifying my 2nd and 3rd degrees in the Knights of Columbus. Then I spent the rest of the day tidying the house (The Never-Ending Move). The last couple days I have tooled around with my kettlebells (yes, I now have two 35-lb KBs, which are much harder than using just one!).

During my warm-up I stretched much more conscientiously than usual this time. Bench press was the only serious challenge today, but even that felt pretty good. Since I was brushing up against closing time by the time I got to squats, I did these much more intensively than previous workouts. I also kept my feet a little closer in order to work my quads more. Squats felt very good. Going for a straight 24 at the end was very gratifying.

Mass Made Simple - Day 12

Wednesday, 26 February 2014   
231 lbs, 60 min

Warm-up
-
BP : 2 x 5 @ 235 lbs 
          [I did 3 reps on the last set, with a minimal but just-right amount of help from a spotter.]
One/arm press : 2-3-5 x 3 @ 60 lbs
Bat wings : 5 x 10 sec @ 70 lbs
[Bird-dog : 20 sec, 20 sec x 2 (tighter form)?]
-
Complex : 3 x 3 @ 135 lbs
-
SQ : 10, 3, 27/13 @ 155, 185, 205 lbs


+ + +

Mass Made Simple - Day 11

Sunday, 23 February 2014   
230 lbs, 60 min

Warm-up
-
BP : Max Double: 2*, 2* @ 255, 245 lbs 
          [First rep of each set was solid, but I needed help for the second reps. I'm supposed to do five doubles at 20 lbs below today's max double, so I'll shoot for five doubles at 235 lbs. I can already tell that will be fun.]
One/arm press : 2-3-5 x 2 @ 60 lbs
          [I switched arms for each sub-set (2/2, 3/3, etc.), mistakenly thinking Dan John had prescribed doing so for a change.]
Bat wings : 5 x 10 sec @ 70 lbs
         [Actually challenging, as/but I kept good form, really felt those rhomboids!]
[Bird-dog : 20 sec, 20 sec x 2 (tighter form)?]
-
Complex : 5 x 3 @ 115, 125, 135 lbs
          [These kicked my ass today! There's a real difference between doing five sets of two reps (last week) and three sets of five reps. My cleans at 135 lbs felt ragged, and by the time I got into front squats, my forearms were fried, so much so that I released them and went into the alternative hand posture... which was... ill advised, since I then had no way to get my hands back in place for the press without racking the bar. So... I broke the key rule of complexes and racked it before all the motions were complete. Then I also used a little body English for my presses at 135 lbs.]
-
SQ : 10, 3, 10, 16/12 @ 155, 185, 205, 225 lbs
          [In an otherwise very demoralizing workout, these were a source of some pride. Or, rather, a much needed proof of progress. Actually, only the complexes and bench press were demoralizing, and even with complexes I aimed rather high. Anyway, for squats today I totally concentrated on a tense core and posterior chain, and I hitched the bar lower on my traps than I've been doing the past few workouts. That really helped and I think it will prevent the neck strain I've felt. The last set was to-fifty, but you'll notice that not only did I do a set of 16, but I also ended with 12, just to push myself to 51!]

+ + +

A friend asked me why I'm going heavier for some exercises than Dan John technically advises in Mass Made Simple. The only reply I could think of was that standby, "Go big or go home." Will I reach 240 lbs by March 18? With only 3+ weeks left, it will be very, very tough. But it will be fun!

As for today's workout, while it was prudent of me to take an extra day off, it turns out that a single day of great sleep does not recoup three days of inadequate sleep. I got 16-18 hours of sleep from Wednesday night to Saturday morning, but then went to bed at 6 PM Saturday and woke up at 7:30 Sunday morning. It doesn't help, I guess, that I went kayak fishing with a buddy from 6 AM till noon on Saturday. It didn't leave me sore, but the paddling, exposure and general busyness of the outing left me a bit taxed for my workout today. Whatevs, it was a good time and a passable workout.

Patience, perseverance, humility, prayer.... Stay tuned.

Mass Made Simple - Day 10

Wednesday, 19 February 2014   
229 lbs, 60+ min

Warm-up
-
BP : 2-3-5, 2-3-5 @ 230, 225 lbs 
          [Had a little spotter help on the last reps of the first set, and not a little help {forced reps} on the last reps of the second set.]
One/arm press : 2-3-5 x 2 @ 60, 55 lbs
Bat wings : 5 x 10 sec @ 70 lbs
[Bird-dog : 20 sec, 20 sec x 2 (tighter form)?]
-
Complex : 2 x 5 @ 135 lbs
-
SQ : 10, 2, 10, 12, 12, 4 @ 155, 185, 205, 225 lbs

+ + +

Tonight was hard. I took a nap after work, so by the time I got to the gym, I was not really amped. I did not drink any coffee or Red Bull, but I did have a Cytomax during the workout, which seems to be some truly worthwhile stuff. It took me a while to get my head in the game. I felt a bit defeated, since over the past few days I've felt a little run down. Nonetheless, taking an extra day off was a smart move, since, while I didn't go quite as heavy on the bench, it did feel pretty good. It just takes time.

I was pleased to go heavier on the complexes, but by the time I got to the squats, I was really digging deep. My legs didn't want to give out, but erector spinae got the worst of it. Not "pain" as much as intense cranky tightening. Had to stretch it out! I need to activate my core more. The past couple days I did some KB drills, with not a few swings. Feels good in the obliques. My neck is no longer so strained but there is a slight resistance when I turn my head right and up. Riveting stuff, I know.

At the end of the day, all I can say is, I pushed through, my numbers keep going up, and even one of the main trainers tonight gave me The Nod, saying, "You're bulkin' up pretty good, man."

Good night.

Mass Made Simple - Day 9

Saturday, 15 February 2014   
229 lbs, 55 min

Warm-up
-
BP : 3, 3, 3, 3, 3* @ 225, 225, 225, 230, 235 lbs 
          [Had spotter help me on last rep of last triplet.]
One/arm press : 2-3-5 x 3 @ 55 lbs
Bat wings : 10 sec @ 65, 65, 65, 70, 70 lbs
[Bird-dog : 20 sec, 20 sec x 2 (tighter form)?]
-
Complex : 3 x 4 @ 125 lbs
-
SQ : 10, 10, 5, 5, 14 (15?)/6 @ 185, 185, 205, 205, 225/225 lbs
          [I think I counted rep 12 at 225 lbs twice. Had that good ol' exertion headache by then.]


--------------------


While I haven't been posting the data, I have been sticking to the "recharge" workouts on the days after my recovery days. The last three or four times, I've used my 35 lbs KB to do swings, cleans, jerks, snatches, and windmills.


My weight keeps inching upwards, but, as always, eating is the hardest part of bulking. I'm off to buy some digestive aid and simethicone pills. They are to bulking what dairy aid pills are to lactose intolerance. They just make life easier. 

I was feeling signs of fatigue in today's workout, so I will take three days off and hit it again on Wednesday. It's better to err on the side of rest rather than injury. My litmus test, believe it or not, is the bench press. I think my shoulders and chest could use one more day of recovery, though I'll probably just do two recharge days in a row after Sunday. My complexes felt really good, though I think I should have gone for 135 lbs, though I did one more complex than the three scheduled by Dan John. Squats were not as brutal as last time, and I went heavier than Dan John prescribed for this workout. Go big or go home, and all that.


Stay tuned.

Mass Made Simple - Day 8

Wednesday, 12 February 2014   
228 lbs, 55 min

Warm-up
-
BP : 2 x 5 @ 235 lbs
One/arm press : 2-3-5 x 2 @ 55 lbs
Bat wings : 5 x 10 sec @ 65 lbs
[Bird-dog : 20 sec, 20 sec x 2 (tighter form)?]
-
Complex : 2 x 5 @ 105, 110, 115, 125, 135 lbs
-
SQ : 10, 3, 3, [up-to-50] 17-13-4 @ 135, 185, 205, 225-225-225 lbs

----------------

For this workout, Dan John called for five doubles at 20 lbs lower than my Max Double from last time. Although I managed 2-3 reps at 245, and then two reps at 265 lbs, last time on the bench, tonight I didn't feel as "amped", so I stuck with 235. It felt decent enough.

It felt very good to go heavier on the complex, though admittedly they were only two-rep sets.

Squats were... brutal. I think I could have crushed out two sets of 17, but I was feeling a strong exertion headache after the first set of 17, so I "went easy" on myself by saving 4 for the end. As Dan John notes, the point is to get "up to fifty" any which way, so I didn't cheat. I just feel like I cheated. ;)

Last night I greased the groove with two sets of KB swings, cleans, clean-jerks, and snatches. I continue to put on weight, but I need to make more time for food prep on my rest day, and must drink more water every day! Good night, and stay tuned.

Mass Made Simple - Day 7

Sunday, 9 February 2014   
226 lbs, 55 min

Warm-up
-
BP : Semi-Max Triple, Max Double @ 245, 265 lbs
[The goal is to two clean reps of as much weight as I can handle. Had minimal help from a spotter.]
One/arm press : 2-3-5 x 2 @ 55 lbs
Bat wings : 5 x 10 sec @ 65 lbs
[Bird-dog : 20 sec, 20 sec x 2 (tighter form)?]
-
Complex : 5 x 3 @ 105, 110, 115 lbs
-
SQ : 10, 10, 10, 5, 5, 5, 5 @ 125, 155, 185, 205, 205, 225, 225 lbs

Mass Made Simple - Days 5 and 6

Monday, 3 February 2014   
225 lbs, 60 min
 
Warm-up
-
BP : 2-3-5 x 3 @ 195 lbs
One/arm press : 2-3-5 x 2 @ 50 lbs
Bat wings : 5 x 5 sec @ 65 lbs
Bird-dog : 20 sec, 20 sec x 2 (tighter form)
-
Complex : 5 x 3 @ 105 lbs
-
SQ : 30 x 3 @ 105, 115, 125 lbs

A very "mental" workout. I took a nap which lasted longer than I had intended, so I was not fully "amped" when I got to the gym. I also avoided drinking a sports drink, Red Bull, coffee, etc. By the end of the workout, I was soaked and had little spontaneous "drive"; I muscled through.

Bench press was a little more challenging than last time, but by the third set I was sufficiently warmed up. I used to do more of a powerlifter stance, but I prefer the flatter bodybuilder posture. Either way, it's all about tight traps, perpendicular forearms, and a tight grip.

After the workout, when I was reviewing Mass Made Simple, it dawned on me that I have been doing one-arm presses wrong so far. They had become a little too easy lately, but instead of switching hands every rep-set (2/2, 3/3, 5/5), I should complete a whole set for one arm (2-3-5) and then switch to the next.

I like bat wings. I think in a few weeks, heavy bat wings will be a favorite. In contrast, I honestly don't "feel" the point of bird dogs, so I may replace them with planking, do one set between other upper-body exercises, or get rid of them altogether, and do more planking and core work on my recharge day.

The complex was not as challenging this time, but breaking through the press barrier takes time. At least this time the I felt no "hitch" in my shoulder when resetting the hang clean.

Finally, the squat--PISSED! I wanted to squat 135 lbs, which is what Dan John scheduled, but I had mistakenly written 125 lbs.

My sleep has been slightly messed up since moving, but last night I fell asleep at about 8 PM and woke up after 6 AM today. I'm going to hit the gym earlier today so that I can get to bed earlier. I'll also drink a sports drink, a Red Bull, and a serving of protein before the workout. I'm going heavier tonight, damn it. Squat more or don't squat.

As for tonight....

DAY 6 
Thursday, 6 February 2014   
225 lbs, >60 min
[I revised the results in red after the workout.]
 
Warm-up
-
BP : 2-3-5-10, 2-3-5, 2-3-5 @ 195 lbs
One/arm press : 2-3-5 x 3 @ 50, 45, 45 lbs
Bat wings : 5 x 5 sec @ 65 lbs
[Bird-dog : 20 sec, 20 sec x 2 (tighter form)?]
-
Complex : 5 x 5 @ 95, 110, 110, 110, 100 lbs
-
SQ : 10, 10, 30 [up-to-50] x 3 @ 135 lbs
[Up-to-50 means I can do the remaining 30 in one go, or break them up into chunks, as long as do a total of 50 squats.]

While I normally avoid chit-chat, I had a few social encounters tonight, which contributed to my workout running longer than usual. I asked a trainer some nutrition questions, and met a fellow parishioner. I also took a little more rest between complex sets, to make the most of each one.One guy doing deadlifts with his friends saw me doing a complex (specifically the hang clean to front squat portion) and I overhead him say, "Now that's damn impressive." Perhaps it is. But I want to go heavier. Now that I've discovered them, I don't think I'll ever take complexes out of my standard routines. 

Tonight was the first night I felt "big." Not BIG, mind you, but it was the first time in maybe a year that I saw myself in a mirror, and realized that calling me a "big guy" would be a very natural response from, say, a bystander or colleague. To use a social metaphor, I was probably a "lower-upper" on the size chain. There was one guy who was more cut than me, but I think I had him in terms of power.

Anyway.

It was nice to go heavier on squats--but I want to go heavy!! Having just taken a glance at the upcoming workouts, I intend to go heavier than Dan John advises on most sets, though I will stick to his rep counts.

It was wonderful to be done with the gym and home by the time I usually head out. No more night workouts, if I can help it.

As for my weight, moving in has made me out of sync with my cooking the last few days, but tonight I made a pot of brown rice, baked fish fillets, veggies, lentils, and chicken strips. I hope to be 228 by Monday.

Mass Made Simple - Day 4

pre-workout projections...UPDATED after workout: actual reps in red

Monday, 30 January 2014   
224 lbs, __ min
 
Warm-up
-
BP : 2-3-5, 2-3-5, 11 @ 195, 185 lbs
One/arm press : 2-3-5 x 2 @ 50 lbs
Bat wings : 5 x 10 sec @ 55 lbs
Bird-dog : 20 sec, 20 sec x 2 (tighter form)
-
Complex : 5 x 3 @ 105 lbs
-
SQ : 25 x 3 @ 115, 120, 125 lbs

---------------------

I think I felt some of the benefits of creatine tonight. A certain springiness in my reps even despite my overall distraction (I'm moving house). Must keep drinking water.

I'm surprised I'm doing as well as I am on the bench. I just need to take it slow and steady, especially seeing as I I felt a twinge in my right shoulder when I lowered the bar on the hang clean in my complex sets.

Oh, and speaking of complexes... THEY'RE HARD!!! Good news is that my press ("the limiting lift") felt stronger.

Lastly, the squat set FELT like I thinking heavy squat sets should. Lots of breathing reps (John McCallum would be proud).

Stay tuned.

Mass Made Simple - Day 3

Monday, 27 January 2014   
222 lbs, 55 min
 
Warm-up
-
BP : 2-3-5, 2-3-5, 10 @ 185 lbs
One/arm press : 2-3-5 x 3 @ 45 lbs
Bird-dog + planking : 20 sec, 20 sec x 2
-
Complex : 5 x 2 @ 105 lbs
-
SQ : 30, 30 @ 105, 125 lbs
-
Bat wings : 10 x 5 sec @ 55 lbs

-----------------------

Bench felt quite good. Going for 195 lbs next workout.

I forgot to do the exercises in the right order AGAIN. Even so, I rather like doing bat wings at the end. But I'll fall in line next workout.


I screwed up my complex by starting too heavy. The press really is the limiting lift.


Squats didn't feel as devastating as one might expect. I'm trying to be prudent by not doing too much too fast, but I do intend to keep adding a little more than Dan John advises.

I am eating a lot, and seeing gains, but I'm really thankful that my casein got here today. Protein will arrive in a couple days. Eating so much "food" food is tiring. Getting the protein without feeling full most of the time will be nice. I also got a good reminder from the inimitable Hodge Twins about good vs. "dirty" bulking. In a word, if you're gaining more than 3 lbs per week, you're just getting fat. I'm at about 1.5 lbs, I suppose.

Need to go buy lots more eggs, rice, meat, and kelp. And sleep.

Boy, is there egg on my face!

And I don't mean the crate of eggs I eat every few days.

In my notes for yesterday's workout, I mentioned that one set of 30 squats felt too easy, and I would have liked to have gone for another set of 30. Well, it turns out that I was supposed to have done two sets! I was rushed for time getting to gym, so I was careless about writing down the workout tasks.

I discovered my error just as I was settling into to bed last night, looking at Mass Made Simple in order to visualize the upcoming Day 3 workout. It really irritated me, so much so that I had to convince myself not to do a set of 30 today, a rest day. I console myself with the fact that I squatted with 10 more pounds than Dan John advises for the first two workouts. "It's something." One thing that made the whole workout even cooler, though, is that I had inadvertently worn my brown scapular during the workout! OORAH-LLELUJAH!

In any event, my creatine and ZMA arrived this morning, so I had my first teaspoon of creatine in a long time with brunch (yes, part of bulking means sleeping more than usual). I'm excited about trying ZMA for the first time ever tonight, if no other reason than I hear it promotes dream activity. I'm a notoriously "non-dreaming sleeper" (or, as I like to say, "I live my dreams"), so any boost in that mystery of mysteries should be exciting, even aside from the gains it's said to offer.

Also on the nutrition front, I've begun tweeting my protein intake as it happens (RIVETING STUFF!! WHAT ELSE IS TWITTER FOR!!?). I'm at about 170g by this afternoon, so I'll be sure to get my 300+ grams in today. My overall supplement schedule is like follows:

NON-WORKOUT DAYS:

20g BCAA/whey protein shake with creatine, plus eggs (20g protein) and bread in the morning
B complex, multivitamin, Co-Q10 pill, two fish oil capsules
30g BCAA/whey protein shake before lunch,
50g protein with lunch, fish oil capsules
40g BCAA/whey protein after work
100g protein with dinner, fish oil capsules
ZMA one hour before bed (three pills) 
20g casein protein right before bed, fish oil capsules

WORKOUT DAYS:

20g BCAA/whey protein shake with creatine, plus eggs (20g protein) and bread in the morning
B complex, multivitamin, Co-Q10 pill, two fish oil capsules
30g BCAA/whey protein shake before lunch
50g protein with lunch, fish oil capsules
30g BCAA/whey protein after work
10g Clif Bar protein before workout
40g protein 30-60 min after workout, fish oil capsules
50g protein with dinner, fish oil capsules
ZMA one hour before bed (three pills) 
20g casein protein right before bed, fish oil capsules

The above only makes for 270g per day, so, until I get my tub of protein and see what size drink I'd need to put down for how many grams, I'm not sure how to get over 300g. It will work out.

Stay tuned.

Mass Made Simple - Day 2

(I am only counting the "full workout" days, by the way. After each workout day, there is a rest day, then a recharge day. I went for a jog a few days ago, maybe Tuesday? On Wednesday my recharge was 4 sets of 10 goblet squats (50 lbs), 10 hang cleans (105 lbs), 10 presses (105 lbs), and 10+ pullovers (50 lbs). I intended to workout last night but I was exhasusted (we're moving and planning on a trip); I slept from 1700 last night till 0600 this morning, give or take. I will add tonight's workout data when I get home. Fridays are a real challenge on a protein bulking program, so I'm stoked that my protein, creatine, and ZMA will arrive in the next few days.)

A note on nutrition:

• This  morning I ate five fried eggs and a bowl of oatmeal with peanut butter in it; roughly 40g protein. 
• Then I came home for lunch and at five fried eggs with rice and spinach and kale; roughly 40g protein. 
• Then in the afternoon I drank a small protein shake; roughly 20g protein and half an apple.
• When I got home I ate... another five fried eggs... with rice and spinach; roughly 40g protein. 
• Shortly before my workout I had a Clif Bar; roughly 10g protein. 
• After my workout I ate... another five fried eggs... with spinach... and kale... and then ate a bowl of oatmeal... with peanut butter; roughly 50g protein. 
• Before going to bed I will drink another protein shake, a glass of milk, and a can of tuna; roughly 55g protein.

255g protein. That's at least 50g below my daily protein goal. On the other hand, today was a Friday, and I'm still waiting for my protein powder to arrive. I'll be cooking up half a dozen chicken breasts, nearly as many pork chops, cooking a pot of lentils, and making PB&H sandwiches for the coming week. 

Brang it.

Friday, 24 January 2014 
221 lbs, 50 min

Warm-up
-
BP : 2-3-5, 2-3-5 @ 185 lbs
One/arm press : 2-3-5 @ 50 lbs
-
Complex : 3x5 @ 75, 85, 105, 115, 115 lbs
-
SQ : 30 @ 115 lbs
-
One-arm press : 2-3-5 @ 50 lbs
Bat wings : 10x5 sec @ 55 lbs 
db pullover : 20 @ 40 lbs

-------------------------

I did things slightly out of order, and did not do bird dogs, because I was a little pressed for time, and wanted to make sure I got the complex and squats above all else.

I was surprised by how good the bench press felt, though there was a faint tinge of that right shoulder weakness that dogs me. I will go for 195 lbs next time.

Likewise, the complex felt much better this time than last, but the squats felt too easy; I could have done another set of 30, but... I'm going by the book as best as I can.

I have been a bit annoyed that I'm not gaining weight more quickly, but, hey, once the creatine and ZMA and get here, and the volume keeps getting higher and higher, and I keep getting good nights of sleep.

I've got this.

Stay tuned.

Mass Made Simple - Day 1

Lesson for the week is...

DAN JOHN IS RIGHT: COMPLEXES ARE REALLY HARD!

I wanted to get a promo workout done on Saturday, but I forgot the gym closes at 1800, so I just rested through Sunday and went for Day 1 of my official bulking regimen today.

Monday, 20 Jan 2014
50 min, 220 lbs

Warm-up
-
BP : 5x5 @ 135, 140, 145, 155, 175 lbs
Bat wings : 10 sec 2 45 lbs, 10 sec. @ 50 lbs
One-arm db press : 5x5 @ 30, 35, 40, 45, 50 lbs
Bird dog : 15 sec/15 sec x 2
-
Complex 3x3 : Pendlay row, hang clean, FSQ, press, SQ, good morning @ bb, +50 lbs, +70 lbs, +70 lbs
-
SQ : 30 @ 105 lbs
-
db pullover : 40 lbs x 20
goblet SQ : 50 lbs x 10
db pullover : 40 lbs x 20
goblet SQ : 50 lbs x 10

----------------

Before the workout I ate at least 10g of lean chicken protein and 400mg (?) of niacin. (Didn't feel it, though.) I came home, showered, sent the kids to sleep, and ate a bowl of rice, kale, and probably 30g of lean chicken protein.

PROS: Bench press felt very solid. I had sworn off it after a shoulder (re)injury almost exactly a year ago, but seeing as Dan John called me to it, I will comply. I didn't over-think it, and my old habits kicked in nicely (tight traps, slightly arched back, crushing grip, vertical forearms directly under fists).

CONS: I'm still iffy ony my hang clean form.

I'll be ordering some high-grade protein and creatine this week. Like I say, eating is the hardest part about bulking. Protein powder will make things easier. For example, Saturday night while doing laundry, I went for a 20 min. jog and then ate an entire package of Oscar Meyer turkey cold cuts in one sitting. It just about made me puke, and my stomach felt "off" until Monday. On workout days, I will eat at least 300g or protein and consume at least 200oz of water, while on rest and recharge days I will go for just as much water, nearly as much protein, but with fewer calories in total. One day a week I will significantly lower my caloric load, mainly in order to rebalance insulin levels, avoid excess fat gains, and give my tender gut a rest.

Stay tuned. 

Gym regimen - January 2014

Even Keel A 
215 lbs, 40 min. 

[I wrote this post this afternoon and scheduled it to publish at 20:00. The below figures were my projected efforts, but what I actually did is in red. I love outdoing my own expectations. It's good to know that I have the ambition and humility to keep it up.] 

Warm-up
-
SQ : 205 lbs @ 5x5 180, 185, 190, 195, 200 lbs @ 5, 5, 5, 5, 5
Pendlay row : 155 lbs @ 5x5 135 lbs @ 5x5
-
db pullover-press : 60 lbs @ 10x3 12x3
Calf shrugs : 270 @ 10x3 12x3

+ + + 

And so it came to pass that today I signed a contract with one of my German classes that I must weight 240 lbs. (with a 15% body fat count) by March 18. Our scale at home has been acting up lately, so I'm not sure how much I weigh. My guess is at least 215 lbs. So, I've got two months to put on 25 lbs of LBM (lean body-mass).

Can I do it?

My guide for the bulking process, Dan John, says I can.

Accordingly, tonight after my workout I ate almost a whole bag of turkey cold cuts, a biscuit with PB and honey, and a kale garden salad. OOOrah!