Simplistic in China

Discussion in 'Training Logs' started by Simple, Feb 28, 2006.

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  1. Simple

    Simple Sexy Beatch

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    Being in Beijing has afforded me the wonderful opportunity to get back into the gym again. It's been about 1.5 years since i've worked out on a consistent basis. just reading that makes me sick. sure I worked out a few times in between, maybe a few times a month but nothing like I used to. I'll throw out my lame excuses about being worked to the bone at an internship and the last thing on your mind after putting in a 14 hour day is the gym, but all that is for naught.

    at the beginning of february i went to beijing and i'll remain here until mid june studying chinese. my plan is to first get into my old form and then start strength training again. I'm going to be spending approx. 2 more weeks doing full body workouts, squats/bench/chins with supplementary work thrown in, just to bring my GPP up, then i'll be starting christophers basic program and will likely use it for a month or two, cycle it with more RE work, then cycle back to christophers program. my for returning to canada is to be rid of my slight paunch, be squatting 225 for reps, benching 185 for reps, and 1RM of at least 365 for deadlifts.

    i've been to some shitty fitness club that I signed up at, the equipment isn't great (no dip apparatus so I make do by putting two barbells in the squat rack), but there isn't much people using the equipment, the music sucks but ill make do till i get back. one thing that will be a concern for me is my diet. beijing food is extremely greasy, and eating out is cheaper than making your own food. I will have to make wise choices, but I feel that obtaining optimum nutrient levels will be tough.

    for breakfast my plan is to poach two eggs everyday with two slices of toast, and season with pepper. that will probably be the extent of my making food.

    the great thing about beijing is a thing called chuan(r) pronouned CHWAR, it's basically mini-kebabs of meat. i can get a buttload of them i.e. 10 sticks from 5-10 yuan which is basically .75-1.25 USD.

    the shitty thing is the quality of the meat, i've strictly been getting lamb, but i'm going to check out the chicken and see how it it. lamb is definitely the most popular choice. unfortunately being a street food, some of it is made specifically so it has lumps of fat for taste. tastes great, not so good for le body.

    anyways, i think my lifting goals are attainable, we'll see how my body composition is. whey protein is ridiculously expensive so i'll wait till i'm back in NA for it.

    oh and I plan on doing cardio on days off i.e. morning run before classes and breaky.
     
  2. Genghis.Tron

    Genghis.Tron New Member

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    Fat food is not that much of a problem as long as you stay away from carbs and control your insulin level. It'd be preferable to eat fatty fish instead of fatty meat, but you should be fine.
     
  3. timberwolf

    timberwolf New Member

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    Pretty much agree. I have no problem with eating fatty foods.
    I live deep fried fish. :)

    Anyway... hope you keep this journal going, simplistic.:wavey:
     
  4. chizzle

    chizzle New Member

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    He's in china, he's being surrounded by rice.
     
  5. Simple

    Simple Sexy Beatch

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    Thursday March 2nd

    3x8 165lbs squats. felt pretty good, 2nd set I wasn't sure if I could bang out a 3rd set completely so I got my buddy to spot, 3rd set went fine, will be upping to 175 next workout.

    3x8 55lbs db benchpress. missed on the 7th rep on the 3rd set (last workout hit 7 :wtc:). forearms are definitely part of the problem. repeat next week, get 7 or else.

    1x6
    1x2
    1x.5 pronated chins. terribly weaksauce. once I hit 8 for all 3, will switch to widegrip.

    2x8 145 SLDL. difficult exercise to keep my form. will re-evaluate next workout.

    1x4
    1x.5 dips. no endurance due to bench :hs:

    1x8 left
    1x6 right 55lbs one arm rows.

    abbreviated workout due to time constraints. body conditioning is obviously pretty terrible.
     
  6. Simple

    Simple Sexy Beatch

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    Sunday March 5th.

    squatted 3x8 with 175. I knew it was gon be heavy (for me) but visualizing pre workout helped. I was unsure if I could bang out the 3rd set but was able to do, the squat rack sucks and the staff don't want me standing on a relatively solid pad (stretching pad) so if I fail i'm going to have to dump the weight an inch or two. next workout i'm going to get a spotter on all 3 sets for 185 because it's going to be a bitch to get all 8.

    next was db bench,
    aim was 3x8 of 55, only got 5 on the last set which is retarded because i'm getting weaker in bench. I think part of the reason is I didn't have that much energy because I didn't get much food into my body today. that and my supporting muscles are still weak as hell. I don't really know wtf is wrong because everything else seems to be progressing alright.

    chins. 6 first set, 3 next set, 2 the last set then did 3 negatives. my lats have a decent pump right now and I expect abit of soreness tommorow. god this is depressing I used to strap wheels to me and chinned. ugh.

    supplement work

    3x8 155 SLDL. hard as hell, grip was giving even though I was using mixed grip. when I start chris's routine i'm going to have to start doing tons of core/grip work after the friday workout.

    3x8 25lbs standing shoulder press. used a tenatively light weight to start, still had abit of trouble finishing the last set due to muscle fatigue but was able to do so. during the sets the weight feels light but my muscle fatigues so fast after bench. core needs work.

    1x8 50lbs one arm row.
    felt pretty shitty after the workout, going to have to eat more. was happy to hit 3 sets of 8 @175 on squats, but my body is too weak to perform the volume. last week of this conditioning workout then onto chris's routine.
     
  7. Genghis.Tron

    Genghis.Tron New Member

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    Try the supramaximal holds thing with your squats, it works wonder. I went from 4x160 to 5x175 two days later just by doing this, and I'll try to go higher next time. I do leg press too after squat and I went from 6x400 to 6x440 two days later too.
     
  8. Simple

    Simple Sexy Beatch

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    Monday March 16, 2005. Was sick past week and switched to christophers routine. exercise - reps - kg weight of plates on bar - lb weight for all BB exercises.

    Squat 5 45 144
    Squat 5 50 155
    Squat 5 55 166
    Squat 5 60 177
    Squat 5 65 188 Eased last set, up next week

    BB Bench 5 30 111
    BB Bench 5 35 122
    BB Bench 5 40 133
    BB Bench 4 45 144 Wrists gave out, need stronger forearms

    Deadlift 5 70 199
    Deadlift 5 75 210
    Deadlift 5 80 221
    Deadlift 4 85 232 Back Twinge, could do more. Re-evaluate next time. Look into form

    Incline DB Bench 20 30
    12 30
     
    Last edited: Mar 17, 2006
  9. Perplexed

    Perplexed OT Supporter

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    You've got your kg conversions wrong unless you aren't including the bar weight

    e.g. 65kg squat = 143lbs, 85kg dead = 187lbs
     
  10. Devil

    Devil I have become my terror. OT Supporter

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    he's including the bar :hsugh:
     
  11. Simple

    Simple Sexy Beatch

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    no he's actually right, i forgot :o

    i just copy paste from an excel log i'm keeping.

    ugh. i need to fix it so it reads properly.

    but last set for squats was ~185, dead was ~235, bench was ~145
     
  12. Devil

    Devil I have become my terror. OT Supporter

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    Deadlift 5 70 199
    Deadlift 5 75 210
    Deadlift 5 80 221
    Deadlift 4 85 232

    if you include the bar, those are right
     
  13. Perplexed

    Perplexed OT Supporter

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    Why would you include the bar weight the lbs listing, but not the kgs? Don't :hsugh: me son.
     
  14. Devil

    Devil I have become my terror. OT Supporter

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    70 KG + 45 = 199 :mad:
     
  15. Perplexed

    Perplexed OT Supporter

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    dude, stop
     
  16. Devil

    Devil I have become my terror. OT Supporter

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    i have no idea what's going on in this thread :mamoru:
     
  17. Simple

    Simple Sexy Beatch

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    Wednesday 15Mar06 Squat 8 40 133
    Squat 8 40 133
    Squat 8 40 133
    Squat 8 40 133

    Goodmorning 8 30 111
    Goodmorning 8 30 111
    Goodmorning 8 30 111
    Goodmorning 8 30 111

    DB Shoulder Press 8 35
    DB Shoulder Press 8 35
    DB Shoulder Press 4 35
    DB Shoulder Press 6 30

    Pullups 8
    Pullups 4
    Pullups 2
    Pullups 2 +2 negatives
     
  18. Simple

    Simple Sexy Beatch

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    Friday 17Mar06 Squat 3 40 133
    Squat 3 50 155
    Squat 3 60 177
    Squat 3 65 188
    Squat 3 70 199 Easy Peasy

    Bent over row 8 30 111
    Bent over row 8 30 111
    Bent over row 8 30 111
    Bent over row 6 30 111 Last set was difficult, watch form to ensure I'm not tilting spine down to hit rep

    Incline BB Bench 8 20 89
    Incline BB Bench 8 20 89
    Incline BB Bench 8 20 89
    Incline BB Bench 7 20 89 Struggled with last set, lots of velocity on prior sets but muscle fatigue, needed help with 8th rep

    DB Elbows out extensions 9 30
    DB Elbows out extensions 8 30

    DB Oblique side bends 8 40
    DB Oblique side bends 8 40
    DB Oblique side bends 8 40

    BB Grip 30sec 133
    BB Grip 25sec 133
    BB Grip 20sec 133
     
  19. Simple

    Simple Sexy Beatch

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    Monday 20Mar06 Squat 5 50 155
    Squat 5 55 166
    Squat 5 60 177
    Squat 5 65 188
    Squat 5 70 199 Last set was abit difficult but 210 next week should be doable, will need spotter though

    BB Bench 5 25 100
    BB Bench 5 30 111
    BB Bench 5 35 122
    BB Bench 5 40 133
    BB Bench 2 45 144 I'm a pussy

    Deadlift 5 70 199
    Deadlift 5 75 210
    Deadlift 5 80 221
    Deadlift 5 85 232
    Deadlift 5 90 243 Rawr. Fatigued by the end, but managed to slamfuck the set

    Incline DB Bench 17 35
    Incline DB Bench 12 35
     
  20. Simple

    Simple Sexy Beatch

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    Wednesday 15Mar06 Squat 8 45 144
    Squat 8 45 144
    Squat 8 45 144
    Squat 8 45 144

    Goodmorning 8 35 122
    Goodmorning 8 30 111
    Goodmorning 8 30 111


    DB Shoulder Press 8 35
    DB Shoulder Press 8 35
    DB Shoulder Press 6 35
    DB Shoulder Press 6 30

    Pronated Chins 8
    Pronated Chins 4
    Pronated Chins 2
    Pronated Chins 2 +2 negatives good mornings were difficult due to tight back

    i pussied out on my good mornings.
     
  21. Simple

    Simple Sexy Beatch

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    Tuesday 28Mar06 Squat 5 55 166 Skipped Monday because I'm a poker playing pussy
    Squat 5 60 177
    Squat 5 65 188
    Squat 5 70 199
    Squat 5 75 210 Last set was abit difficult but 221 next week should be doable, will need spotter though

    BB Bench 5 25 100
    BB Bench 5 30 111
    BB Bench 5 35 122
    BB Bench 5 40 133
    BB Bench 5 45 144 Wewt, after two weeks regression, pumped through the set

    Deadlift 5 75 210
    Deadlift 5 80 221
    Deadlift 5 85 232 I'm a fucking pussy, time was running out and I suck, my form sucks

    Incline DB Bench 15 40
    Incline DB Bench 8 40 Aim for 17/12 next week
     
  22. Simple

    Simple Sexy Beatch

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    Thursday 30Mar06 Squat 8 40 133
    Squat 8 40 133
    Squat 8 40 133
    Squat 8 40 133

    Goodmorning 8 30 111
    Goodmorning 8 20 89
    Goodmorning 8 20 89
    Goodmorning 8 20 89

    DB Shoulder Press 8 35
    DB Shoulder Press 8 35
    DB Shoulder Press 8 35
    DB Shoulder Press 7 35

    Pronated Chins 8
    Pronated Chins 5
    Pronated Chins 3
    Pronated Chins 2 +1 negative good mornings are still iffy for me. Dropped the initial weight down to 20kg, will restart upping weight once comfortable.
     
  23. Simple

    Simple Sexy Beatch

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    Monday 03Apr06 Squat 3 40 133
    Squat 3 50 155
    Squat 3 60 177
    Squat 3 70 199
    Squat 3 80 221 Easy Peasy

    Bent over row 8 30 111
    Bent over row 8 30 111
    Bent over row 8 30 111
    Bent over row 5 30 111 Last set was difficult, watch form to ensure I'm not tilting spine down to hit rep

    Incline BB Bench 5 20 89
    Incline BB Bench 5 25 100
    Incline BB Bench 5 30 111
    Incline BB Bench 3 35 122 Last set was difficult

    DB Elbows out extensions 8 40
    DB Elbows out extensions 8 40

    DB Oblique side bends 8 50
    DB Oblique side bends 8 50

    BB Grip 35sec 133
    BB Grip 34sec 133
     
  24. Simple

    Simple Sexy Beatch

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    Wednesday 05Apr06 Squat 5 60 177
    Squat 5 65 188
    Squat 5 70 199
    Squat 5 75 210
    Squat 5 80 221 Last set was abit difficult, almost fell out of groove but managed to kill the set off

    BB Bench 5 30 111
    BB Bench 5 35 122
    BB Bench 5 40 133
    BB Bench 5 45 144
    BB Bench 5 50 155 Last set doesn't really count, spotter was a fucktard

    Deadlift 5 70 199
    Deadlift 5 75 210
    Deadlift 5 80 221
    Deadlift 5 85 232
    Deadlift 5 90 243 Killed the sets, but felt like AIDS afterwards

    Incline DB Bench 12 40
    Incline DB Bench 6 40 Regressed on this exercise, rest of workout killed me and I was short on time

    Looking towards next week's change up in routine, will probably go to a high volume high rep workout scheme. probably one or two body part a day split.
     
  25. Simple

    Simple Sexy Beatch

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    Friday 07Apr06 Squat 8 30 111
    Squat 8 30 111
    Squat 8 30 111
    Squat 8 30 111

    Goodmorning 8 20 89
    Goodmorning 8 20 89
    Goodmorning 8 20 89
    Goodmorning 8 20 89

    DB Shoulder Press 8 35
    DB Shoulder Press 8 35
    DB Shoulder Press 8 35
    DB Shoulder Press 7 35

    Pronated Chins 8
    Pronated Chins 6
    Pronated Chins 3
    Pronated Chins 2
     
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