Arien's weightlifting log

[Arien Malec]

Originally Posted by Arien Malec

Hiking in the hills. My son loves when I sprint, to play follow the leader and to be carried, so the first 200 m were spent hopping on one foot, then a mile of sprint/walking up the hill, then normal hill hiking, then son carries up another steep hill, then a race to the bottom.

OMG, my calves hurt.

Random observation: my weight gain early warning detection system has fired again: the number of pull-ups/chins I can do is decreasing rather than increasing. Time to weigh myself again? Random guess: 205#. I may need to do an all out war on fat soon -- I want to stay at (a lean) 94kg.

[Arien Malec]

Tuesday:
sn: up to 52.5x1x5
c&j: 63.5x1x5

Since that represents 80% of my desired new PRs (63.5 and 77.5) I guess it counts as medium work. This week, I'll try to do light and medium work every day.

Skipped out on squats since I'm still hurting from my hill-son-sprintorama.

[Arien Malec]

Originally Posted by Arien Malec

This week, I'll try to do light and medium work every day.

Oh well. Yesterday was a bit of a run-around day prepping for holding the dinner today.

Thanksgiving day:
Went for a big workout to prep the body for a feat.
sn: 52.5x1x10 -- felt like this could go on forever, before my legs gave out.
j: 63.5x1x5 -- no spring for cleans.
bsq: 93x3x5
press: triples, up to 43

Then, finally, a big treat:
dl: 85, 125, 145, 156.5/345 lbs. That's a PR, I do believe. Felt like I could do a bit more but I decided to leave it there...

[Arien Malec]

Post thanksgiving digestion workout:

sn: 45.5x1x5
c&j: 59x1x5

Hiking later.

[Arien Malec]

sn: up to 52.5 for 2 singles and 56.5 for a single
j balance: 56.5 for 3 singles -- need to do more of these
j: 61x1x2, 65.5x1x2, 70x1
fs: 88.5x2x2

row: 500m, 1:37.5, PR

[Arien Malec]

Tuesday:

Starting fat loss cycle, using McDonald's UD2.0.

Template:
Tuesday: low carb, low calorie. Snatch medium-heavy, high rep lower body glycogen depletion
Wednesday: low carb, low calorie. C&J medium, high rep upper body glycogen depletion
Thursday: low carb, low calorie, rowing
Friday: low carb, low calorie morning, sn + c&j light, 3x8 workout, PWO high carb
Saturday: high carb
Sunday: lower carb, normal calorie, maxes
Monday: lower carb, normal calorie

Tuesday:
sn: 47.5 kg, 52.5, 55x1x3
zercher squat: 140lbsx15x3 (made me want to throw up)
rdl: 140lbsx15x3 (back on fire)
snatch dl: 140lbsx15
calf raises (urghh): 135x20x3

Nutrition: long IF (22 hrs), 1700 calories of pork, carrots, salad, fish oil. 172 gms of protein.

[Arien Malec]

Wednesday:
c&j: 65 kgx1x4, having problems with lockout

high rep upper body work: db presses, rows, bench presses. High rep ab wheel rollouts.

Nutrition: 1700 calories, 176 gms of protein. If I want to get to 200, I'm going to need to add some protein powder. Don't know that it really matters.

[Arien Malec]

Thursday:

short IF (15 hrs), ~1750 cals, not nearly enough protein (higher fat). And that was with protein powder. I forgot how hard it is to get sufficient protein on a low cal diet.

2000m row. 7:55, which is a PR, though not an impressive one. The only impressive part is that the glycogen depletion really hurt my ability to do this work quickly.

[Arien Malec]

Friday:
Long IF, broken by protein shake. Nutrition not so great.
sn: 47.5x1x3
c&j: 61x1x3
zercher: 155#x8, 165#x8, 175x8 -- the last felt like I could do it for 3 sets, except for totally sucking
rdl: 175x8, 185x8x2 -- back aching at the last set
db bench press: 40@x8x3 -- higher next time
db row: 54#x8x3 -- same

Lesson: Zerchers suck totally.

After workout: carb up with rice cracker, pumpkin puree, sweet potato cakes + carrot omelette.

[Allen Yeh]

Zerchers suck but in a good way! When going heavy I feel like my head is going to pop off.

Curious, How tall are you?