Sleep was kind of spotty last night and I finally got out of bed around 3 a.m., so I was wondering how it would affect my workout. I was hoping that my squats wouldn’t suffer because of my being fatigued.
The upside to getting up really early is that I had time to bake a yam so I could eat half of it for the carbs prior to lifting. I think it worked out for me.
I made a concerted effort to fully rest for ~120+ seconds between sets. The exception was the triceps extensions because they don’t take so much out of me, and the pull ups because I feel guilty standing under the pull up bars, which is also between two of the cable pulleys.
Barbell Back Squats in Squat Rack
Barbell Bench Press
Barbell Bent Over Row
Cable Triceps Extension w/Rope
Pull ups (Bodyweight)
Zercher Squats in Squat Rack (Bonus)
Body Hang w/Shoulders Engaged (Bodyweight)
Dead Hang (Bodyweight)
Body Weight Upon Awakening:
191.0 lbs/ ~86.63 kg/ ~13.64 stone
Height (for reference):
6′ 2 3/4″ or 74.75 inches/1.89865 meters or 189.865 cm
The squats were pretty much what I expected. At the working weight and trying to get as low into the squat as possible, I really felt it at about rep 6 to 8 for sets 3 and 4.
I had been debating between 135 and 140 pounds for the working weight of my bench press, but after getting caught under the bar (again) last week, I settled for the lighter weight. It seemed pretty manageable for 10 reps but was a little more of a chore for the bent over rows.
The triceps extensions weren’t so bad, although by about rep 8 for each working set, I was really working to get up to 10 while keeping my elbows tucked in.
Pull ups were lousy. I only made the full 5 reps on the first set, Sets 2 and 3 were marginal at best. I was getting tired from my lifting routine and didn’t have much left by the time I got this far.
On the other hand, I finished in pretty good time, even taking more extended rests, so I thought I’d throw in a couple of sets of zercher squats, just for giggles. I kept the weight at what I was lifting at the end of last week and thought I’d do more sets this time.
When I got the barbell off of the pegs and walked myself into starting position, I was pretty surprised at the first rep. My legs were tired. I pushed through 2 sets of 5 reps per set and called it good. My legs were well done. Stick a fork in them if you don’t believe me.
At this point, my hands were trembling and I was huffing and puffing like a steam engine as I walked out of the weight room. At least I walked out triumphant. I’m hitting my goals for round 2, week 1 of this circuit.
Throughout my planning for my current workout routine, I always imagined that the biggest challenge would be the heaviest weights for the least amount of sets, but I’m thinking the opposite is true. I leave the gym more tired after a lift day during week 1 than after cardio. Even at relatively lighter weights, 4 sets of 10 reps per set is a lot of work. Hopefully, this will not only build muscle but burn off that last 5 pounds of fat clinging to my middle.
That was hump day. Looking forward to finishing round 2, week 1 on Friday.
Everybody wanna be a bodybuilder, but nobody wants to lift no HEAVY ASS WEIGHT!