Gym Goal App

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!

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!

CSD StrongDad Program: Intensity Cycling

Posted on December 11, 2013 by Cool Pappa

Yesterday I had the second workout in the new phase. I actually included an isolation movement (incline dumbbell curls) and my arms are sore. I included the exercises just to lessen the intensity a bit so understand, that’s exactly what is going on, less intensity. It’s not about being sore!

I want you to think about this: Do your really think that curling some 30 lbs. dumbbells produces more results than a 600+ rack deadlift that produced no soreness at all? Of course not! Therefore, I just want you to think about that a bit the next time you gauge the effectiveness of your workout on muscle soreness.

Below is a chart of how I plan to dial back my intensity over the next eight weeks:

Weekly Percentage Plan	Low	Medium	Heavy
Week One	75	85	100
Week Two	85	100	75
Week Three	100	75	85
Week Four	75	85	100
Week Five	85	100	75
Week Six	100	75	85
Week Seven	75	85	100
Week Eight	85	100	75

This worked wonderfully last phase as overall, I’m injury free and was getting stronger and stronger throughout the program. Therefore, the “intensity” rotation stays.

Last nights routine was performed at the commercial gym. It wasn’t very busy, but I must say, the workout didn’t feel that hard at all as I didn’t use a barbell in the entire routine and used a machine. This is the type of program I’ve been performing over the last ten years (originally chins were to be used but I left my big-boy-belt at home so I used the lat machine) and if felt easy, perhaps that’s why my progress has been less than I’ve desired.

Exercise		Weight (lb)	Reps	Rest	% 1RM	% Ttl Weight

	1 Machine Chest Press (Seated) 1RM: 104.1 Ttl Weight: 2,187.5 Ttl Reps: 30 Avg Weight: 72.9	1	45	× 10	90	43%	20.6%
		2	70	× 5	90	67%	16.0%
		3	92.5	× 5	90	89%	21.1%
		4	92.5	× 5	90	89%	21.1%
		5	92.5	× 5	90	89%	21.1%

	2 Bench Press (Dumbbell, Incline) 1RM: 78.8×2 Ttl Weight: 2,600 Ttl Reps: 20 Avg Weight: 130	1	50×2	× 5	90	63%	19.2%
		2	70×2	× 5	90	89%	26.9%
		3	70×2	× 5	90	89%	26.9%
		4	70×2	× 5	90	89%	26.9%

	3 Arm Curls (Dumbbell, Incline) 1RM ⁽¹⁾ Ttl Weight: 1,800 Ttl Reps: 30 Avg Weight: 60	1	30×2	× 12	60		40.0%
		2	30×2	× 10	60		33.3%
		3	30×2	× 8	60		26.7%

	4 Pulldowns (Front, Wide-Grip) 1RM: 168.8 Ttl Weight: 3,450 Ttl Reps: 30 Avg Weight: 115	1	70	× 10	60	41%	20.3%
		2	100	× 5	90	59%	14.5%
		3	150	× 5	90	89%	21.7%
		4	150	× 5	90	89%	21.7%
		5	150	× 5	90	89%	21.7%

12/10/13 – All exercises (lb)

Total weight	10038 lb
Pecs	4788 lb
Lats	3450 lb
Biceps	1800 lb

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

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.

CSD StrongDad Program: Holiday Season Mad Crush Journal – Dec 4, 2013 – Feeling Like Franco

Posted on December 4, 2013 by Cool Pappa

With my gym’s plates, they really make a fella feel like Franco as I can only fit one more 45 on the bar…and I’ll be doing that in early 2014 for sure!

Deadlifting in the early morning, you never know how fresh the back is going to be that early. However, when you’re at the commercial gym, you’re often at the mercy of the free power rack. I walked in, saw it was free, and made a beeline.

The first few warm up sets reminded me of the heavy leg presses on Monday. However, I gained an early mental victory when I was able to continue with no straps to 490 lbs.. I remember when no straps to 315 was a struggle.

I thought I was close to a record last workout with 585 lbs., and after checking the record books, I was right there at the door. I knew 600 lbs. was uncharted territory, so I was thinking about that number when I went to bed last night actually. I extended my rest period a bit, load up with 605, POW, it felt smooth as butter! I couldn’t believe it and since it’s the last workout of this phase, I gotta go for more. So I rest another 3 min., waltzed up with my usual pre-pull ritual and pulled 635 lbs. with barely a stutter! Yes, it was tempting to go for more, but all phase I’ve been leaving enough in the tank to return for another day and that wise thinking has been working so I’m going to keep with that attitude now.

The result of the program?

Check out the progress over the last 3 months:

Of course it’ll feel better when I can be like Franco and have the bar bending from the floor.

Next up: Barbell curls – The results after 10 weeks:

Lastly, my elbows were still aching, so I think they’ve had enough of heavy seated overhead extensions. But since the Smith Machine was free I was able to grab it quickly. It’s actually a good chance to see if my strength transferred to other movements as well because it’s been a while since I’ve performed the exercise. Looks like the results are all good:

So there’s just one more workout left this week before ending this phase. One thing is clear, I need to put down more food and get more rest to take advantage of the heavier weights. I’ve been in this iron game for a minute, and I have to admit that Brooks Kubik’s advice for older lifters seems right on as I’m feeling the strongest than I’ve ever been in my life. So guess what arrived in the mail today…

I can’t wait to dig in and soak up the knowledge for the next phase!

Today’s Final Score:

12/4/2013 – 6 Hrs. of Sleep! Weight: 218.8	Set	Reps	Weight
Rack Deadlifts	1	10	135
	2	5	225
	3	5	275
	4	3	315
	5	3	365
	6	1	405
	7	1	495
	8	1	545
	9	1	585
	10	1	605
	11	1	635

Barbell Curls	1	5	45
	2	3	85
	3	3	125
	4	2	125
Reverse Grip Smith Machine Press	1	5	90
	2	3	180
	3	3	230
	4	3	230

CSD

Furious Fathering

"Something wrong? Yeah. It's just too bad you don't know what it is…" – Furious Styles

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

CSD StrongDad Program: Intensity Cycling

CSD StrongDad Program: Holiday Season Mad Crush Journal – Dec 4, 2013 – Feeling Like Franco