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Well I don't know about whether low frequency is good or bad for you I just figure that if you can get a consistent training effect then go for it. The big piece is it's very sustainable progress and you can't dispute the math. It's not really that low a frequency by some standards so I don't really mean to label it that way when you consider the extremes of hitting a "part" every 9 days or something.

Listen, really pay attention to your shouders during all this. Do not try to work through even discomfort, given your history, let alone pain. Something doesn't feel right, drop it and go to plan B. Pay attention to your gut feelings in that regard, also.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

understood, sir.

thanks for reminding me. i wanted to tell u that my shoulders are feeling fine. they're actually feeling great right now haha..

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Fall '07 - Lower 1, Week 20

Overall Impression:

i hate lower body workouts....ahaha....

Deadlifts = 2 sets x 5 reps x 155 lbs

i did not want to push my back too much because the warm-ups didnt feel too good. so i cut this short.

Barbell Curls = 2 sets x 10 reps x 60 lbs

light and easy

Floor Skullcrushers = 2 sets x 12 reps x 60 lbs

felt ok

Fat Bar Curls = 2 sets x 5 reps x 85 lbs

i did this to work my forearms more. felt pretty good. my grip isnt all that bad lol

Ab Circuits = 3 sets x 10 reps x 4 exercises

the four exercises were
1.) sit-ups
2.) reverse crunches
3.) lying leg raises
4.) ab pistons

Leaving Thoughts:

decent workout. felt pretty good. im still just trying to be patient and wait till my back heals up. its taking too fucking long lol..

ill try and squeeze in some cardio work during the weekend.

thank god today is friday.

i hope everyone reading is having a good day and i wish y'all a great weekend

cheers

Wait a minute, you can't do step-ups or split squats with dumbells in your hands?

i can....i just forgot, sir. sorry.

I wasn't getting on to you. It just made me think that your back was even worse than I thought!

i know thats what it would look like.....no no i can do step ups. ill do them on wednesday. i just wanted to do something different in order to get my mind of not being able to lift heavy weights....

Fall '07 - Upper 1, Week 21

Overall Impression:

very cool workout. my bench press has improved a lot in the last 4-5 weeks.

diet over the weekend was REALLY bad. i think my diet on EVERY weekend is just getting worse. on saturday all i ate the whole day and night was 2 slices of cheese pizza. thats it. and on sunday i ate some sushi. but today i hogged on over 18oz of meat. well...that should help a bit...

Bench Press = 10 sets x 3 reps x 180 lbs

new PR yet again! ok i have a few things to talk about regarding this.
1.) before i began the 10x3 set-rep scheme 5-6 weeks ago, my MAX on the bench press for 3x3 was 185. and now my 10x3 is at 180. thats pretty decent progress IMO. and 180 was not all that difficult. infact it was easier than 175.
2.) my form on the bench press has changed. i dont know if its for the good or bad but my grip has become more narrower. i just realized this today on my last 2-3 sets actually. before i used to place my ring finger on the ring on the oly bar. now my little pinky finger is behind that. its not completely narrow grip but its quite close. i dont know whether its wise to change grips because im progressing quite well at the moment.

Cable Rows = 2 sets x 10 reps x 120 lbs

Unilateral Dumbbell Seated Shoulder Press = 3 sets x 8 reps x 45 lbs

this was pretty easy. next time ill be able to knock out 3x10x45.

Leaving Thoughts:

i think it was a pretty good workout. im looking a little leaner. ill try and squeeze in cardio this week but i dont think i have the time. lets see.

i hope everyone has had a good weekend. thanks for reading guys!

Fall '07 - Upper 1, Week 22

Overall Impression:

ok so i havent worked out in a week. i did not even do cardio last week. last week was actually spent having the time of my life with this girl....

so anyways, this week is plagued by exams (3) and lucky for me fall break is this weekend so that means im going to austin to party

onto more serious things...

1.) diet has been great for the most part. although i havent worked out or done any cardio (cardio = running ;)) over the last week i have made sure my diet is good.

2.) last week i injured my lower back again playing american football with a bunch of 220 lbers.....that tackle was nasty lol....so this means im not going to do ANY lower body work for a while. i want to give this time to heal. i tried the approach of lifting light weights but that didnt help. so im trying a new approach.

3.) my lower back right now is SO much better. its much better than where it was 3-5 weeks ago. im very happy about this. i want to rest for another week or two and then get back into the game slowly and steadily.

regarding today's workout: it was pretty good. im very happy with it.

Bench Press = 10 sets x 3 reps x 185 lbs

new PR!!! whoooo-hooooo

fuck i cant believe my old 3x3 max 5 weeks ago was 185 and now my 10x3 max is 185....thats fucking amazing! but next week im going to carry forward this 185.....i took a few extra seconds on the last 2-3 sets....no biggie though.

Lat Pull Downs = 3 sets x 12 reps x 160 lbs

Unilateral Dumbbell Seated Shoulder Press = 3 sets x 9 reps x 45 lbs

increased 1 rep per set from last time. thats good. shoulders feel strong.

Ab Circuit = 2 circuits x 10 reps per exercise x 4 exercises

the four exercises i did were:
1.) lying leg raises + reverse crunches combo
2.) ab pistons
3.) standing overhead plate side bends with 10 lbs
4.) standing plate side bends with 25 lbs
my abs are getting stronger and harder......i hope

Leaving Thoughts:

the plan for this week is pretty simple. i will be doing cardio (here cardio = running) on tuesday (tomorrow), wednesday and thursday. then friday ill do upper 2. hopefully. its fall break so i might go partying instead...

u know...its very strange. i like weightlifting and i still believe im lifting smart but im balancing my lifting with more of a social life. not in the sense that if i lifted more regularly i would not have a social life but more as in i am lifting irregularly because i know i can get away with it for a while. once it catches up to me i will be more regular. and since my lower back is hurt its probably a good idea for me to just back off, let my body heal and then pound the weights again....i know when i get back to squatting and deadlifting i will have lost a LOT of strength but im fine with that. it does not upset me. life is like this. its much better to accept these set backs as set backs and learn to work around them rather than through them.

i will update my journal everyday regarding the cardio....so far my bodyfat has reduced visibly but i think ive gained a few pounds my biggest fear is that in the hopes of losing some belly fat i will end up losing muscle around my shoulders, thighs, chest, back, etc....i dont want that to happen lol...but if it does, the cure is simple: stop cardio and increase food intake.

sorry for making this so long but its been a week since my last update lol....

i hope y'all are all having a good week so far....today was just monday ;)

cheers and thanks for reading

This scares the shit outta me too

I hate dieting not for the deprivation, I can get around that, its the fear of muscle loss I cant stand.