Deviation's Secret Public Log

[Deviation]

• Barbell Shoulder Press - 85.0x5
• Chin-Up - 0.0x10
• Barbell Shoulder Press - 95.0x5
• Chin-Up - 0.0x10
• Barbell Shoulder Press - 110.0x8
• Chin-Up - 0.0x15
• Bench Dip - 0.0x20
• Skull Crushers - 30.0x12,40.0x12,40.0x12,40.0x12,40.0x15
• Chin-Up - 0.0x10
• Run - 3.17mi | 32:07 | 10:08 min/mi | 172/190 avg/max BPM | 600 kcal

NOTES
Week 1 of 5/3/1. Mesocycle #5.

Work
Decent press day. Didn't hit 10 reps like I wanted, but still not bad. Did 10 chin-ups in between press sets. This has an interesting effect. It doesn't take away power. Since it's the opposite (pull) of presses (push), I actually end up being able to knock out chins without issue and still get my needed reps. Not sure what the technical reason is. I'm sure there's a long name for it.

Started a set of bench dips, but they were killing (and have been) my wrists. So until I get my dip station built, I'm going to use skull crushers.

Had a really good, tough run today. Almost dropped in the 9 min/mi pace average. Really pushed my self and I felt it. Fastest pace was 8 min/mi which isn't stellar (I've hit 6 min/mi before), but the overall pace was good. I love running. That dopamine rush at the end just sets me in a great mood for the day.

Thoughts
Had a crazy busy day. Ended up working outside for about 6 hours straight. Digging, moving landscape blocks, planting, and weeding. 80+ degrees and humid as heck. Needless to say, I'm spent.

TODAY'S FITNESS VIDEO
Interesting way to look at motivation.

[Chibuike]

Elliott's commentary reminds me of Jim Rohn's discourse on the seasons...

[Deviation]

The quality of everything we do: our physical actions, our verbal actions, and even our mental actions, depends on our motivation. That's why it's important for us to examine our motivation in our day to day life. If we cultivate respect for others and our motivation is sincere, if we develop a genuine concern for others’ well-being, then all our actions will be positive. - Dalai Lama

• Barbell Full Squat - 270.0x3
• Barbell Full Squat - 310.0x3
• Barbell Full Squat - 350.0x4 [new PR]
• Barbell Straight Leg Deadlift - 185.0x10,185.0x10,185.0x10,185.0x10,185.0x10
• Barbell Step Ups - 95.0x6,65.0x6,65.0x6,65.0x6,65.0x6
• Farmers Walk - 45lbs each hand, 2 mins @ ~2.5MPH

NOTES
Week 2 of 5/3/1. Mesocycle #5.

Work
Nice day for squats. Goal was 350x5. Hit 350x4 and had maybe a rep left. Still 350x4 is pretty damn good considering my previous actual max was 345x1. Form was on like Donkey Kong today.

Got a little cocky on step-ups and tried 95lbs. Man that was a challenge to stay upright. Dropped to 65lb.

Added a farmer's walk using 2 45lb plates. That short 2 min walk was brutal. More on my shoulders than my legs.

Thoughts
Legs were still sore from Saturday. The best cure for DOMS is the gym.
/*rant*/
It bugs me when I see people take a break because they have DOMS. Unless you've injured yourself or have a previous injury/condition, that's no excuse. You'll never get stronger sitting on your butt. Time out will only keep DOMS coming back. Want to help reduce the impact of DOMS, cooldown after your workouts. Foam rolling, light cardio, stretching all help.
/*end rant*/

TODAY'S FITNESS VIDEOs
Something I've been attempting to correct lately on myself is my upper body posture. I sit at a computer all day. As a result I have the "dork hunch" where my shoulders roll forward. These videos are worth the quick watch. You'd be surprised bow many people have the issue and don't know it.

[Deviation]

Elliott's commentary reminds me of Jim Rohn's discourse on the seasons...

Seems to have interesting ways at looking at success.

[Chibuike]

Re: posture...I also sit at a computer most of the day...I started to sit on a stablilty ball instead of the evil chair of death. Have you considered this also?

Also, if you want to help support the Avengers fund by giving to me, by all means you can. :-p

[Deviation]

• Barbell Bench Press - 190.0x3
• Barbell Bench Press - 220.0x3
• Barbell Bench Press - 245.0x6
• Barbell Bent Over Row - 155.0x10,155.0x10,155.0x10,185.0x10,185.0x10
• Barbell Incline Bench Press - 135.0x5,135.0x5,135.0x5,135.0x5,135.0x5

NOTES
Week 2 of 5/3/1. Mesocycle #5.

Work
Not a bad day for bench. Would have like to hit 7-8 reps, but just wasn't happening. I actually got 7 reps, but the form looked like I was being electrocuted so I didn't count it. Rows are brutal, but I can really feel them working my back. Would've done dumbbell presses, but I don't have enough 5lb plates to make it a challenge. So I swapped in 5x5 in incline which I may keep.

Thoughts
This nice weather is wearing me out. I'm usually not stationary until about 8pm every night. Couple that with staying up later than I should, and you have some poor performance.
I'm also having trouble "turning off my brain". I can't seem to get complete focus on my training days. Always end up thinking about work or something at home. Really distracting.

[decu68]

Shutting ones brain off; that is my problem too and has been for many years. Probably why I only sleep 3-4 hours a night. When I try to think of nothing; I'm "thinking" of nothing. DOH!

[Deviation]

Shutting ones brain off; that is my problem too and has been for many years. Probably why I only sleep 3-4 hours a night. When I try to think of nothing; I'm "thinking" of nothing. DOH!

LOL. Yeah that's my issue too. I try to drown it out with loud music, but that doesn't always work.

Hoping I get to bed at a reasonable hour tonight. Tomorrow is deadlift day which is my favorite. Hate to have a crappy day.

[Chibuike]

Shutting ones brain off; that is my problem too and has been for many years. Probably why I only sleep 3-4 hours a night. When I try to think of nothing; I'm "thinking" of nothing. DOH!

ROFL...ftw!

[Deviation]

• Warmup - Dynamic stretches, 135x5,155x5,185x3 deadlifts
• Barbell Deadlift - 280.0x3
• Barbell Deadlift - 320.0x3
• Barbell Deadlift - 360.0x3
• Barbell Good Morning - 165.0x12,165.0x12,165.0x12,165.0x12,165.0x15
• Hanging Leg Raise - 0.0x12,0.0x12,0.0x12,0.0x12,0.0x12
• *superset*
• Chin-Up - 0.0x12
• Push Up - 0.0x15
• Chin-Up - 0.0x10
• Push Up - 0.0x12
• Cooldown - Foam roller

NOTES
Week 2 of 5/3/1. Mesocycle #5.

Work
About 2 reps short of where I wanted to be with deadlifts. Had one more in me, but I'm trying not to kill myself on the heavy lifts. Not gonna lie though. That felt pretty damn heavy to me. Previous best was 360x1 so this is still an improvement. Didn't have to move to a mixed grip until the 320 set. Also an improvement.

Did the hanging leg raises using a 1.5" rope rather than a pullup bar. Added to the toughness level for sure. Ended the workout with a superset of chins & push ups.

Thoughts
Foam roller is amazing by the way. Really gets deep and loosens the muscles up. I sometimes have issues with my IT band and this is like magic. Highly suggest looking into it.

Got the brain to quiet itself down today. Occasionally had to smack my head to get it to stay off. Like an old TV set...

I've been reading on intermittent fasting as of late. More of curiosity than anything else. Interesting concept especially for someone like myself that ends up training fasted anyhow. I typically get a protein shake down and that's it. Post workout I get another shake and "something" to eat. I eat something even though I'm typically not hungry. This morning I went without the preworkout shake and just drank my Xtend throughout. Can't say I noticed a difference either way. Afterwards, I made something to eat and took it with me to work. Around 8ish, I ate my Egg McMan sandwich. About 45 mins later I had a protein shake. Really haven't had a "starving feeling" like I typically get.

Granted the above is not what intermittent fasting is (as far I've read anyhow). Typically the fasting period is longer (~18hrs). Though technically I fasted from 9pm to 8am. Still going to read up on it some more. May look into doing it, may not. Just curious at this point. This whole training thing is one big experiment to me.

TODAY'S * VIDEOs
Foam rolling. This isn't a crazy, hippy exercise. This works very well.


There's a ton of others out there.

Kind of goes with my tweet this morning. How can you not like Christopher Walken? Have a good Friday y'all!