The Contrast

The Contrast
Lift Big, Sing Big, Look Great Doing It.

Monday, February 24, 2014

First Full Body Day

I'm taking bold new steps, ladies and gents. And I'm doing it on the first day of tech! Gasp!!!! (I'll talk more about that in an upcoming blog post.) I've decided that I can't do PR attempts after doing a low carb day. It's not safe and it will yield disappointing results. Also, I'm becoming more and more enthralled with more training frequency, particularly in bench, Squat and Weighted Pull Ups. So, I've decided that the first workout I will do when coming out of a low carb day will be a full body workout in 5x5 style. I will now be hitting all of my muscles 3 times a week. I'm so damn stoked. Here we go:

Woke up extra early this morning. I just got the urge and feel that I needed to be awake. Tried not to putz around too much and get to the gym. Fuckin cold again. Good, that means the gym will be mine.



Incline Bench Press:
160lbs
5x5

These felt good. Only needed 1 assist rep. 1st 3 sets were pause reps.Way easier to accomplish when I'm not setting a PR right before it. Now THAT'S Good Programming, Ol' Yeargain.

Back Squats
185lbs
5x5

Holy Back Squat, Batman!

I'm really starting to believe in increasing the frequency of squats. 3 times a week. My form is getting cleaner and the weight is getting easier. The recipe to success. I was able to do these fairly cleanly where a month ago I would have been pissing and moaning the whole time.

Weighted Pull ups
Body weight + 35lbs
5x5

Pull ups...Bat-ups

These were hard, but fairly clean. I really only had to kip a bit on the last rep to get my chin above the bar.

Bicep Curls
70lb
5x10

I don't know what it was, but these were a bit tough. My energy was a bit sapped from the big Three, but I got all my reps and they were clean. No swinging.

Skull Crushers
70lb
5x12

Clean, easy. Next time I hit this it will be 80lbs for 5x8

Face pulls
160
5x8

This gives you an idea about how grossly long my legs are.


These actually felt a little too easy. However, there is room to grow with this weight. And grow I shall.

Cable Crunches
160
5x12

Super set with

Captains Chair knee raise
Body weight
5x12



Quite the fuckin work load. I was working out for an hour and a half. However, the result was Mount Opumpis! (Mount Olympis anyone?)


After my shift I did 15 min on the Stair Master.

Today is a long one for Ol' Yeargain. I was up by 6:30am and I'm sure I won't be back into bed until I get home around midnight tonight from the piano dress in Tulsa for Elmer Gantry.

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