CSD StrongDad Program: 12-15-13 Sleep Does The Body Good – Part II

Men who are unhappy, like men who sleep badly, are always proud of the fact.
Bertrand Russell 

BigHomie_IMG_0680_Fotor

I normally never lift weights two days in a row. However, I’m just too busy and mentally stressed during the work-week. Combine this with the 5 1/2 – 6 1/2 hours of sleep I get each night, and it’s just too hard to feel optimal when it’s time to train. Therefore, I may start lifting on Saturday, Sunday, and only again on Thursday. Generally, I get a decent night’s rest the night before and my calories are increased on the weekend, so why not put them to use?

Today was a 90% day, so I pushed it a bit more than I so far this week. Best exercise of the day? Weighted chins! One rep with 55 lbs…no problem!

I have a long way to go to catch up with this guy!
I have a long way to go to catch up with this guy!

Weight: 220

Sleep Time – 8 hrs.

Sun, Dec 15, 2013   0:24 (1:15 PM – 1:39 PM)
Exercise Weight
(lb)
Reps Rest %
1RM
%
Ttl Weight
1 Machine Chest Press (Seated)

1RM: 112.5

Ttl Weight: 1,480

Ttl Reps: 19

Avg Weight: 77.9

1 45 × 5 90 40% 15.2%
2 70 × 5 90 62% 23.6%
3 90 × 3 90 80% 18.2%
4 100 × 3 90 89% 20.3%
5 110 × 1 90 98% 7.4%
6 112.5 × 1 90 100% 7.6%
7 112.5 × 1 90 100% 7.6%

2 Chin-ups (Front, Underhand)Body Weight ⊕

1RM: 220+27.5

Ttl Weight: 3,765

Ttl Reps: 17

Avg Weight: 221.5

1 × 5 90 89% 29.2%
2 × 5 90 89% 29.2%
3 × 3 90 89% 17.5%
4 × 3 90 89% 17.5%
5 +25 × 1 90 99% 6.5%
6 89% 0.0%
7 89% 0.0%

3 Bench Press (Dumbbell, Incline)

1RM: 79.4×2

Ttl Weight: 1,350

Ttl Reps: 9

Avg Weight: 150

1 75×2 × 3 90 94% 33.3%
2 75×2 × 3 90 94% 33.3%
3 75×2 × 3 90 94% 33.3%

4 Arm Curls (Dumbbell, Incline)Notch on 7

1RM (1)

Ttl Weight: 1,500

Ttl Reps: 30

Avg Weight: 50

1 25×2 × 12 60 40.0%
2 25×2 × 10 60 33.3%
3 25×2 × 8 60 26.7%

5 Chin-ups (Front, Close Grip)Body Weight ⊕

1RM: 220+55

12/7/13: 220+90

Ttl Weight: 4,580

Ttl Reps: 20

Avg Weight: 229

1 × 5 60 71% 24.0%
2 × 5 90 71% 24.0%
3 × 3 90 71% 14.4%
4 × 3 90 71% 14.4%
5 +25 × 1 90 79% 5.3%
6 +45 × 1 90 85% 5.8%
7 +55 × 1 90 89% 6.0%
8 +55 × 1 90 89% 6.0%

12/15/13 – All exercises (lb)

Total weight 12675 lb
Lats 8345 lb
Pecs 2830 lb
Biceps 1500 lb

Other exercised muscles: Triceps, Anterior Deltoids (Front Delts), Trapezius (Traps), Posterior Deltoids (Rear Delts), Forearm muscles (Forearms)


1) 1RM is not calculated for over 6 reps.

2) ‘% 1RM’ = Weight / 1RM. GymGoal uses ‘Actual 1RM’ if you record it, otherwise it uses the best calculated 1RM for the last 90 days.

3) ‘Raw Volume Index’ = ‘Total Weight Lifted’ divided by bodyweight. ‘Scaled Volume Index’ = ‘Total Weight Lifted’ / (Bodyweight ^ 0.67)

4) ‘Intensity Index’ = ‘Scaled Volume Index’ divided by total reps.

h this guy!

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