Training Log: Entry 2584

BBB BEEFCAKE WEEK 5, Workout 4 (been real bad about annotating that), schedule is chaos, will describe later

0330 natural wake up

27 sets of t-bar rows w/100lbs, odd sets were 6 reps, even sets were 5 reps, followed by a set of 15.  Ran it like a circuit: in between sets, I'd do something else and come right back to rows.  In total, between sets I did

Chins (various grips)

1x20

4x10

Neck harness 55lbs

5 sets

Kelso shrugs w/swiss bar (all 3 grips) 125lbs

6 sets (2 sets per grip)

Standing ab wheel

3x7

Dips

3x17

Band pull aparts

3x25

Band pushdowns

1x25

SUPERSET (shrugs-pulls)

Axle shrugs against short average bands

1x54

Face pulls

1x100

CONDITIONING

10 minutes of 20 seconds on/10 seconds off burpees over/facing bar

Odd rep was burpee over bar, even rep was facing bar

SECOND BREAKFAST

Axle deadlifts

5x136

5x226

3x366

3x416

3x471

5x10x366 (90 seconds rest between sets, total time 14:10)

Reverse hyper 180

1x45

Notes: Busy day getting stuff knocked out, so got up early, did all the bodybuilding stuff, dropped the kiddo off at school and came back and rushed those deadlifts.  Awesome to be able to do that and still put in a strong performance.  Later today I'll hit a set of 100 for the trap bar and take the dog walking.

I am still QUITE insulin sensitive, as I was sweating a TON from my birthday meals last night.

I figured out I can align an upcoming work trip with my deload week if I run all my training together for the next several days, so I took deads today to give me a wide gulf between deadlift workouts.  It also made the best use of all that extra intake of calories.