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Posted on: 2012/02/29, 09:28 PM by: heraldstorm
What a bummer!  I had a pretty disappointing workout today.  For one thing, I had to rush to get home to a sick baby.  That said, I had a workout, disappointing or otherwise.  That's better than what I was doing 2 months ago!  Even a disappointing workout now would have laid me up in bed for 3 days back then.

Either I'm not getting enough sleep, not getting enough carbs (doubt it since my weight is going up like crazy...3 lbs in 2 days) or I was still pretty worn out from Monday.  I have a feeling that it's a combination of not recovering fast enough and not getting enough sleep.  Anyway, I got there and started doing my stuff, and I was buring calories and sweating, but I just didn't have the power in my lift that I usually do.  I felt like a 215 lb weakling!

BTW, Charlie, if you read this, I took your advice and did more on the dumbells.  It was demoralizing, and I think I need to go even lower on the weight than I used, because aside from my biceps, I just don't feel like I had good form, or was able to stress the tissue enough.

Pec Dec: 15 x 120 Lbs
Chest Press (Machine):  15 x 95 Lbs
Barbell Squats: 10 x 90 Lbs
Bicep Curl (Dumbell): 8 x 35 Lbs
Tricep Kickback (Dumbell): 5 x 25 Lbs
Bench Press (Dumbell): 10 x 45 Lbs
Pull Ups (Machine Assisted) 1 x 140 Lbs (5 front grip, 5 reverse grip)
Leg Press (Machine): 10 x 90 Lbs
Seated Calf Raise (machine): 10 x 85 Lbs
Barbell Deadlifts: 5 x 110 Lbs

Only did 26 minutes on the bike today, because I had to get home.

Calories burned: 687

Just didn't have it today, but at least I got in something.


  • [Former member] 2012/03/01
    traditional theory is to do two or three sets of each movement with a 30 second to 1 minute interval between. You'll probably get better results by reducing the weight in the first set to a very easy level as a warm up movement and then doing a couple of heavier sets. ************************** High reps, lower weight= stamina********** lower reps , higher weight = muscle building*** The idea I describe here kind of gives you the best of both worlds. By making use of this technique you'll develop faster and again perfect your form.
  • heraldstorm heraldstorm 2012/03/01
    Heh, you helped me out, and I appreciate it greatly. Demoralized me was probably a poor phrasing. Humbled me would be more accurate. I do plan on running another interval or two, once I have worked my way up to it. Ultimately, I plan on doing cardio separately from the workout, so that I can spend the full time on the circuit intervals. Once I can do two or three full circuits, I will probably switch to a more focused strength training regimen, performing multiple exercises on one or two muscle groups per day. I've done this in the past, but this time I felt I needed a stronger base before I tried that, and the cardio aspects of the circuit certainly can't hurt my weight loss efforts. Thanks again for your help and advice!
  • [Former member] 2012/02/29
    No serious lifter will ever give you shit for the weight you lift. I got more help here in the first few years than you can imagine. Go waaaay back in the flogs. If you can find asimmer's and BB1fit's logs they were my best mentors. Both are competing body builders. BB1 is 2 years older than me and 40 lbs lighter and lifted as heavy as I did back then. I realized the importance of core work from him.
  • [Former member] 2012/02/29
    Wasn't trying to demoralize. Form is everything. If you have to start with even half that weight it's better than hurting yourself. Machines are misleading and they target one spot. I actually think it's dangerous to squat in a smith machine. Accessory muscles don't get worked in machine. The free weights require that stabilizer muscles do their jobs. If you stay on the circuit, you really need to do a minimum of 2 sets of 10 or 12 on each exercise. Do not increase the weight until you can do the second set with perfect form.