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WORKOUT DIARY AFTER SEVERAL YEAR LAYOFF
JUNE 1st, 2007 - DAY ONE OF MY WORKOUT
THE MOST IMPORTANT THING TO REMEMBER: BE MORE CONCERNED WITH
TRAINING AND PROPERLY DEPLOYING YOUR BODY'S ENERGY SYSTEMS,
INSTEAD OF FOCUSING ON THE AMOUNT OF WEIGHT YOU ARE LIFTING.
A lot of people have
asked me about my assertion that energy systems are more
important and they want to know what in the hell I mean. I will
get to that in a bit...but for now let me digress.
Whenever I have had to take a long time off from training,
due to injuries, or scheduling difficulties, I have found these
procedure of reintroduction back into training to be by far the
most effective. If you are or were formerly one of the strongest
guys in the gym, this routine will not get you any cheers or
applause. This routine is set up for conditioning. If you notice
the workout below, I have purposely start out with the bar and I
go up ten pound increments. I do each set at a pace of a rep per
second. Twenty-five reps will take twenty-five seconds to
perform. If I was in shape I would be doing these sets at
a pace of three reps per second and I would endeavor to keep
this speed as I went up in weights.
To keep the intensity
up and to keep certain energy systems taxed, I take only fifteen seconds rest between sets. This gives me
barely enough time to add the ten pounds each set.
This workout routine
has many benefits. Since the weights that you are starting out
on your first set is super light, the risk of hurting yourself
is next to zilch. (If you are training smaller single joint
muscles, then you should use even lighter weights to start off
with...such as five or ten pounds).
The muscles, joints and
surrounding tendons and ligaments will get a lot of blood into
the depths of its cellular matrix Rep ranges at the level of
fifty is needed to begin to get into the avascular tissue such
as the tendons and especially the ligaments and cartilage. This
rep range will help to facilitate nutrients flushing into these
tissues. A very important feature for older lifters or anyone
that has been forced to take off extended periods of time due to
injury or what have you.
I keep the speed of the
movements fairly fast. Speed is what stimulates the phosphagen
system. This energy system is what sprinters, Olympic lifters
and power lifters, martial artists generally employ in both
their training and their respective sports.
Most lifters
often tell me that the thought of coming back to lifting with my
workout is too unsatisfying for their egos. They rightly point
out that all of those sets and reps performed with fast
movements and almost no rest between sets is so exhausting that
they are not able to use near what they could actually lift for
a 25 rep maximum or a 10 rep maximum.
If I would follow their
protocol, my first workout would have looked more like the one
outlined below in table 1.1. Notice that I have written
down 225 lbs. for a tough 25 repetitions. Yes it would be tough,
but even in my sorry condition it is what I would be able
to do, but it would feel damn heavy. It would be too hard of the
joints and surrounding muscles, tendons and all of the various
supporting structures. Also, I have found out from years of
experience that even if I avoided injury as I reestablish
previous training weights, my acquisition of former strength
levels would take much longer achieve and it would be even
harder to break new ground. In addition this sandbagging
method will do wonders for developing phenomenal reflexes and
muscular speed.
Certainly good reasons for using the workout
that I outline.
Table 1.1
Incline Bench Press - 45 lbs. X 30
- 50Reps; 60 X 25 Reps; 80 X 25 Reps; 100 X 16; 120 X 10; 140 X
8;160 X 6; 180 X 4; 200 X 2: 225 X 25 RM (Repetition Maximum -
touch and go - meaning no pauses)
Another reason for
sandbagging with all of these sets is that this type of workout
will get me back into shape much faster than conventional
workouts. This workout also increases your strength endurance
and it lays a good base for your body to build up greater level
of reserves in regards to various necessary substrates.
Remember what I said
about the importance of focusing more on your ENERGY SYSTEMS
instead of the amount of weight that you lift? Well that is what
proper training is all about. I am not suggesting that you
should not consider the amount of weight that you lift, nor
should you ignore rep ranges. These two items are very
important, but hopefully you will look at their application in a
new way.
This
beginner system really deploys ALL of the energy systems in your
body. It both stimulates and employs the Phosphagan system; the
Phosphagen & Fast Glycolysis system, They Fast Glycolysis System,
The Slow Glycolysis system and the Oxidative system.
All out efforts toward
speed and strength using weights that you can barely get 1 to 3
reps stimulates the phosphagan system; the time slot for this
system is from 1 to 10 seconds. Anything more than ten seconds
and you start to get more into the Phosphagan and Fast
Glycolysis system, 10 to 30 seconds. over thirty seconds and you
hit mostly the Fast Glycolysis system. The Slow Glycolysis
system is utilized if your effort is more sustained an takes you
into a time slot that is about a minute to two minutes, and
anything after this and you hit the oxidative system.
Just for the
record...no mater which time slot you perform in, all energy
systems are being used, however, it is all about what you put
the most emphasis. The sport that employs this knowledge the
most is the track events. Each of their events are basically
time and intensity events. You have sprints of various distances
and of course the intermediate distances and finally the long
distance. The same principle applies to the time slots that they
use to get through their events.
-
100 meter sprint. 10 seconds - Phosphagen system
-
220 yard sprint. - 30 seconds - Fast Glycolysis
-
The Quarter mile - 1 minute - Fast and Slow Glycolysis.
-
Half mile sprint - Under 2 minutes - Slow Glycolysis
-
Marathon - over five minutes - Oxidative.
Note: Oxidative is used when you are exerting to the
point just shy of going into oxygen debt, (Meaning you should
not be sucking wind during or at the end of your run the way you
see sprinters at the end of their race. Some events require you
to be in severe oxygen debt past the five minute time slot.
Essentially in track events , you have a very
specific distance and generally it does not take people more
than a specific amount of time to complete the event. You can
increase the intensity of your sprint or run by increasing your
bodyweight or carry some weights, or by increasing the frequency
of your strides - thereby getting to the finish line faster.
It is this way with weight training.
Look at time slots 1 second; 5 seconds; 10
seconds; 30 seconds; 1 minute; 2 minutes; and more >.
Your mission should be to try and lift the
various weights at various speeds in each of these time slots
DEPENDING on your specific goals. (I WILL COVER THIS SUBJECT
MORE IN DEPTH AT ANOTHER TIME)
TO give you a better idea of where I am going
with all of this, let's look at my first days workout
below:
Incline Bench Press - 50 lbs. X 25
Reps; 60 X 25 Reps: 70 X 25 Reps; 80 X 25 Reps; 90 X 25 Reps;
100 X 25; Reps 110 X 25; 120 X 25; 130 X 25; 140 X 25; 150 X 25;
160 X 25; 170 X 20; 180 X 16;
190 X 10; 200 X 8
In the workout exercise above we will look at several types
of intensity to pay attention to when you train as I will
demonstrate below.
50
lbs. X 25 Reps = 1,250 lbs. total workload performed in 25
seconds which = 50 pounds per second.
15 seconds rest
60 X 25 Reps = 1,500 lbs. total workload performed in 25
seconds which = 60 pounds per second.
15 seconds rest
70 X 25 Reps = 1,750 lbs. total workload performed in 25
seconds which = 70 pounds per second.
15 seconds rest
80 X 25 Reps = 2,000 lbs. total workload performed in 25 seconds
which = 80 pounds per second.
15 seconds rest
90 X 25 Reps = 2,250 lbs. total workload performed in 25
seconds which = 90 pounds per second.
15 seconds rest
100 X 25 Reps = 2,500 lbs. total workload performed in 25
seconds which = 100 pounds per second.
15 seconds rest
110 X 25 Reps = 2,750 lbs. total workload performed in 25
seconds which = 110 pounds per second.
15 seconds rest
120 X 25 Reps = 3,000 lbs. total workload performed in 25
seconds which = 120 pounds per second.
15 seconds rest
130 X 25 Reps = 3,250 lbs. total workload performed in 25
seconds which = 130 pounds per second.
15 seconds restt
140 X 25 Reps = 3,500 lbs. total workload performed in 25
seconds which = 140 pounds per second.
15 seconds rest
150 X 25 Reps = 3,750 lbs. total workload performed in 25
seconds which = 150 pounds per second.
15 seconds rest
160 X 25 Reps = 4,000 lbs. total workload performed in 25
seconds which = 160 pounds per second.
15 seconds rest
170 X 20 Reps = 3,400 lbs. total workload performed in 20
seconds which = 170 pounds per second.
15 seconds rest
180 X 16 Reps = 2,880 lbs. total workload performed in 16
seconds which = 180 pounds per second.
15 seconds rest
190 X 10 Reps = 1,900 lbs. total workload performed in 10
seconds which = 190 pounds per second.
15 seconds rest
200 X 8 Reps = 1,600 lbs. total workload performed in 8
seconds which = 200 pounds per second.
41,280 Total pounds lifted at an average of 125 pounds lifted
per second.
15 seconds rest 225 seconds + Total time to lift each set all
together 354 seconds = 579 Seconds or 9.5 minutes.
The fast speed of the reps and the length of time stimulate the
first several systems especially the fast twitch fatigue
resistant muscle fibers and the few seconds of rest never allows
you to indulge in over compensating. Also since we went to
almost ten minutes and I was never in oxygen debt until the last
couple of sets, the Oxidative system was stimulated.
A lot of you lifters out there are
saying, big deal. I want to lift heavier weights for my
intensity.
Well lets look at Table 1.1 again. This is the way I used
get back into the groove, however it is not quite the way most
men would get back in. (actually, most lifters would warm-up
with half the sets. They treat their first set the way power
lifters at a contest will prepare: this means just enough to
warm-up to prevent injury, but not one extra rep to take away
from their first or primary set).
Table 1.1 - How I use to work back into the
game.
Incline Bench Press -
45 lbs. X 50 Reps = 2,250 total workload performed in
50 seconds which = 45 pounds per second.
45 Seconds Rest
60 X 25 Reps = 1,500 total workload performed in 25
seconds which = 60 pounds per second.
45 Seconds Rest
80 X 16 Reps = 1,280 total workload performed in 25
seconds which = 80 pounds per second.
45 Seconds Rest
100 X 12 Reps = 1,200 total workload performed in 25
seconds which = 100 pounds per second.
45 Seconds Rest
120 X 10 Reps = 1,200 total workload performed in 25
seconds which = 120 pounds per second.
45 Seconds Rest
140 X 8 Reps = 1,120 total workload performed in 25
seconds which = 140 pounds per second.
45 Seconds Rest
160 X 6 Reps = 960 total workload performed in 25 seconds
which = 160 pounds per second.
45 Seconds Rest
180 X 4 Reps = 720 total workload performed in 25 seconds
which = 180 pounds per second.
45 Seconds Rest
200 X 2 Reps = 400 total workload performed in 25
seconds which = 200 pounds per second.
45 Seconds Rest
225 X 25 RM (Repetition Maximum -
touch and go - meaning no pauses) = 5,625 total workload
performed in 25 seconds which = 225 pounds per second.
Total workload 16,255 (two and a half times less workout
volume) = 131 lbs. per second (a very small improvement in
pounds lifted per second)
Total time lifted 158 seconds + 405 seconds + 663 seconds or
11.5 minutes.
As you can see the most amount of stress is on the last set.
Table 1.2
Incline Bench Press
135 lbs. X 10 Reps = 1,350 total workload performed
in 20 seconds which = 65.25 pounds per second.
45 Seconds Rest
185 X 3 Reps = 555 total workload performed
in 5 seconds which = 60 pounds per second.
45 Seconds Rest
200 X 1 Reps = 200 total workload performed in 2 seconds
which = 100 pounds per second.
45 Seconds Rest
225 X 10 RM (Repetition Maximum - touch and go -
meaning no pauses) = 2,250 total workload performed in 30
seconds which = 75 pounds per second.
180 seconds Rest
235 X 6 RM (Repetition Maximum - touch and go -
meaning no pauses) = 1,410 total workload performed in 15
seconds which = 94 pounds per second.
180 seconds Rest
245 X 4 RM (Repetition Maximum - touch and go -
meaning no pauses) = 980 total workload performed in 10 seconds
which = 98 pounds per second.
180 seconds Rest
255 X 2 RM (Repetition Maximum - touch and go -
meaning no pauses) = 510 total workload performed in 6 seconds
which = 85 pounds per second.
180 seconds Rest
265 X 1 RM (Repetition Maximum - touch and go -
meaning no pauses) = 265 total workload performed in 30 seconds
which = 8.83 pounds per second.
Total Workload is 7,520 My first workout's workload is
Approx. 5.5 times greater than this workout. The highest pounds
lifted per second is 100 lbs. with the average pounds lifted per
second as 73.26
Total time lifted for all sets = 122 seconds + Total time of
rest between sets 855 seconds = 977 seconds or 16 Min.
Let's examine the average lifter's workout above. Lackluster
workout volume, crappy amount of force lifted per second and
slow movements. lots of rest between sets so whatever intensity
is drop off, Except for the five sets nothing is really pushed.
Two sets in the Phosphagen System and three sets in the
Phosphagen & Fast Glycolysis system and even they were not
stimulated and taxed near as effective as they could have been.
This pitiful performance translate into minimal of zero gains in
strength in size.
A List of the Disadvantages of This Typical Workout Are:
-
Pitiful total workload (This is the least of the problems)
-
Pitiful speed and power output - Reps are too slow - not
enough pounds per second.
-
It lacks a needed heavy High rep maximum set.
-
Too much rest between sets considering the other lackluster
features of this workout.
This is not a pretty picture, yet, most lifter will follow this
type of dead end routine foe years with minimal if any positive
results. It is no wonder many people are seduced into taking
steroids.
NOW LET US TAKE THIS PROGRAM AND TWEAK ONE
ITEM!
Table 1.3
225 X 10 RM (Repetition Maximum - touch and go -
meaning no pauses) = 2,250 total workload performed in 5 seconds
which = 450 pounds per second.
180 seconds Rest
235 X 6 RM (Repetition Maximum - touch and go -
meaning no pauses) = 1,410 total workload performed in 3 seconds
which = 470 pounds per second.
180 seconds Rest
245 X 4 RM (Repetition Maximum - touch and go -
meaning no pauses) = 980 total workload performed in 5 seconds
which = 245 pounds per second.
180 seconds Rest
255 X 2 RM (Repetition Maximum - touch and go -
meaning no pauses) = 510 total workload performed in 2 seconds
which = 255 pounds per second.
180 seconds Rest
265 X 1 RM (Repetition Maximum - touch and go -
meaning no pauses) = 265 total workload performed in 2 seconds
which = 132.5 pounds per second.
Can you see the difference in these five
sets? The lowest amount of weight lifted per second is 132.5 and
the highest is 470 pounds per second. The average mean of pounds
lifted per second is 310.5.
Most people are not aware of it, but
speed and power or strength are inter-related. If you don't
believe me, just pick up any ole' physics book
You will see the formula for power output -
Weight Lifted Multiplied by The
Distance Weight is Moved
(divide by) The Amount of Time it Takes
200 lbs. lifted 1 rep X 20 Inches
= 4000 = 4000
1 Second to lift
200 lbs. lifted 1 rep X 20 Inches
= 4000 = 2000
2 Second to lift
200 lbs. lifted 1 rep X 20 Inches
= 4000 = 8000
.5 Second to lift
Intensity of any given rep and or
perhaps the set can be affected by changing a few permutations;
such as distance the weight is lifted the amount lifted, et
cetera.
Some of the lifters following the
routine shown in Table 1.2 would whine and say that is as fast
as they can go with that weight. They will tell you that to go
that fast for the same rep range they would have to go a lot
lighter and they would also argue that it is important to lift
REALLY heavy weights if you want certain important aspects from
training.
I agree with them on both counts.
But If you could set up your routine to where you were able to
perform at the weights I listed with the highest speed possible:
Doesn't make sense that the increase intensity would have major
affects on your body? Also does it not stand to reason that if
these lifters managed to lift this way at the same weights
listed above: wouldn't they be more likely to lift heavy like
they demonstrated in table 1.2 with much greater weights"
YES THEY WOULD AND THAT IS EXACTLY MY POINT!
That is exactly what a super high volume, fast moving and
frequent workout program will lead them towards.
So there you have it, my first workout as shown below in the
order in which I did workout.
Incline Bench Press - 50 lbs. X 25
Reps; 60 X 25 Reps; 70 X 25 Reps; 80 X 25 Reps; 90 X 25
Reps;
100 X 25 Reps;
110 X 25 Reps;
120 X 25 Reps;
130 X 25 Reps;
140 X 25 Reps;
150 X 25 Reps;
160 X 25 Reps;
170 X 20 Reps;
180 X 16 Reps;
190 X 10 Reps;
200 X 8 Reps
Bench Press - 50 lbs. X 25 Reps; 60
X 25 Reps: 70 X 25 Reps; 80 X 25 Reps; 90 X 25 Reps;
100 X 25; Reps 110 X 25; 120 X 25; 130 X 25; 140 X 25; 150 X 25;
160 X 25; 170 ;X 25 180 X 19;
190 X 15; 200 X 12
Next time I will show you How to keep increasing your total
workout volume, pounds lifted per second, reps per second and
ultimately to improve the effectiveness of all your energy
systems.
In addition I will show you what to do
when this workout routine pans out and eventually it will. Then
you need to learn how to add in a few longer rest periods, prune
back slowly the high rep warm-ups and how to prune back the
frequent workouts and how your body will thank you in spades for
avoiding the temptation to over train.
June 4th - The day after my second workout
I hurt terribly all over my body! Every
cell, even my hair, eyes and sperm hurt! Sadly, my donors of my
future progeny are unable
to flagellate. Thankfully, because of time constraints and
multiple responsibilities, I will be unable to workout for two
more days.
June 19th - 7 Bench workouts later
Table 1.4 - Improvements that I have made.
Incline Bench Press -
50 lbs. X 50 Reps = 2,250 total workload performed in
50 seconds which = 50 pounds per second.
45 Seconds Rest
60 X 25 Reps = 1,500 total workload performed in 25
seconds which = 60 pounds per second.
45 Seconds Rest
80 X 16 Reps = 1,280 total workload performed in 16
seconds which = 80 pounds per second.
45 Seconds Rest
100 X 12 Reps = 1,200 total workload performed in 12
seconds which = 100 pounds per second.
45 Seconds Rest
120 X 10 Reps = 1,200 total workload performed in 10
seconds which = 120 pounds per second.
45 Seconds Rest
140 X 8 Reps = 1,120 total workload performed in 8
seconds which = 140 pounds per second.
45 Seconds Rest
160 X 6 Reps = 960 total workload performed in 6 seconds
which = 160 pounds per second.
45 Seconds Rest
180 X 4 Reps = 720 total workload performed in 4 seconds
which = 180 pounds per second.
45 Seconds Rest
200 X 2 Reps = 400 total workload performed in 2
seconds which = 200 pounds per second.
45 Seconds Rest
210 X 25 RM (Repetition Maximum - with pauses) = 5,250 total workload
performed in 25 seconds which = 210 pounds per second.
Total workload 15,880 (two and a half times less
workout volume)
Total time lifted 158 seconds + 405 seconds + 563 seconds or
9.38 minutes.
As you can see the most amount of stress is on the last set.
As You can see my workload at this point of the workout is a
little over 38% as compared to the first workout.
That is not a concern, because most of those sets were
sub-maximal efforts and it is more important to get to a state
where you are doing maximum poundage's for 25 reps and also
still staying in the one minute rest ranges, and still striving
for maximum velocity in the shortest time frame possible during
each set.
Now Let Us Add in the other sets I performed after 210 lbs.
220 X 12 RM = 2,640 total workload performed in 12
seconds which = 220 pounds per second.
230 X 8 RM = 1,840 total workload performed in 8 seconds which = 230 pounds per second.
240 X 5 RM = 1,200 total workload
performed in 5 seconds which = 240 pounds per second.
Total workload 21,560 (only 33% less workout
volume than the first workout )
Total time lifted 183 seconds + 450 seconds = 633 seconds or
10.55 minutes.
As you can see the most amount of stress is on the last set.
If You look at the first workout; I lifted 160 lbs. X 25 RM in
25 seconds, which equals 4,000 workload for this set and I
exerted160 pounds of force per second.
If you compare this workout; I lifted 210 lbs. X 25 RM in 25
seconds, which equals 5,250 workload for this set and I exerted
210 pounds of force per second.
This a 24% increase in both areas - in
just two weeks! A routine that would be considered overtraining
and counter productive by most ill-educated!
Also, just on my
first workout I weighed at 200 lbs. and 20% body-fat; This means
I carried 160 lbs. of lean body weight and 40 lbs. of blubber.
-- Enough to keep a thousand oil lamps lite for a year.
On this day I weighed
in at 190 lbs. and carried just under 15% body-fat.
This means that in two weeks I put on almost
two pounds of solid muscle and carried almost 162 pounds of lean
bodyweight and I am now carrying 28.5 pounds of non-lean weight.
I lost 11.5 pounds of lard!
I look better, I lost most
of the fat under and around my armpits and pecs -- the tit fat.
An area that older men are more prone to
accumulate because of diminished testosterone production and
higher levels of blood serum estrogen.
A point for all you guys to think
of...especially you older guys; Fat contains lots of estrogen
receptors. The more fat you carry, the more estrogen receptors
you will have and thereby your bloodstream will be saturated with more
estrogen. This environment for high estrogen levels will play a
large part of negating your testosterone levels.
This is not what you want unless your applying
for a job as a Harem Eunuch!
As was expected from my return to the weight
room; my testosterone levels must have shot up, because I am
experiencing greater energy levels and other interests have
risen.
Wink, wink! Know what I mean, know what I
mean? Wink, wink!
You don't? Okay, I will spell it out... I am looking at
women with renew interest and vigor!
June 22nd - 8 Bench workouts later
Table 1.4 - Improvements that I have made.
Incline Bench Press -
45 X 25 Reps = 1,125 total workload performed in 10
seconds which = 112.5 pounds per second.
15 Seconds Rest
70 X 12 Reps = 840 total workload performed in 6 seconds
which = 140 pounds per second.
15 Seconds Rest
95 X 10 Reps = 950 total workload performed in 5
seconds which = 190 pounds per second.
15 Seconds Rest
120 X 8 Reps = 960 total workload performed in 4
seconds which = 240 pounds per second.
15 Seconds Rest
145 X 6 Reps = 270 total workload performed in 3 seconds
which = 190 pounds per second.
15 Seconds Rest
170 X 4 Reps = 680 total workload performed in 4 seconds
which = 170 pounds per second.
15 Seconds Rest
195 X 2 Reps = 390 total workload performed in 2
seconds which = 195 pounds per second.
15 Seconds Rest
220 X 20 RM (Repetition Maximum - with pauses) = 4,400 total workload
performed in 25 seconds which = 176 pounds per second.
Total workload = 9,615
As you can see I cut down the warm-up volume and the rest
intervals. I also put more speed in the warm-up sets to get more
power output per set. However, Even though I did manage to do
220 pounds for 20 Reps in twenty-five seconds. The set was slow
and hard. Since I did not do a rep per second and did not do 25
reps and because I felt achy and weak on all sets; Despite this
I managed to go up ten pound increments and finished off with
280 pounds on the incline bench. I have decided to spread my
workouts apart by another day.
For Example: Right now, I do bench such as today, then tomorrow
I will do back and arms, and then the next day will do legs and
abdominals.
My body during today's workout has told me that I will still do
back and arms tomorrow, and then legs and abdominals the day
after that, and then the day after that...no lifting at all.
Just stretching and resting.
This means that I am now on what I call a four day workout week.
This new routine will give me more recovery time and I should
easily push my primary up from 220 lbs. to 230 and then 240.
I estimate that I should be at my best in the incline in about
two months. Which means I should be doing 270 to 280 pounds for
25 reps.
I have been applying this same procedure on all of my lifting
exercises.
Remember: Increased weight lifted with power
will increase your speed and reflexes greatly. Also, greater
speed in your lifts will increase your ability to lift heavier
weights.
AT THE RISK OF SOUNDING LIKE I AM BRAGGING, IT IS IMPERATIVE
THAT YOU KNOW MY PERFORMANCE STATISTICS
Why Steroids are overly
regarded!
My Favorite types of People
that I love to Train the Most!
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