Physique building log, the full body way

[kitarpyar]

Long and busy day after putting in an all nighter, and had to eat heavy (given that today should have been a deficit day) to keep energized; plus about 12 mugs of coffee ...

Fuel ...
All nighter snack @ 4.00am, farmer's omelet, breakfast potatoes and potato pancakes at Perkins
Breakfast @ 8.00am, milk, oats, whey and apple
Lunch @ 12.00 noon, bunch of stuff at a chinese buffet
Snack @ 6.00 pm, ice cream and whey
Dinner @ 10.00pm, 6 egg omelet with cheese, pancakes, baked potatoes, milk

The intention was to do some HIIT, but I just got done with my work plans for the day, am totally beat and ready to crash early (by my standards, i.e. in another 15 minutes, around 1am).

[BendtheBar]

plus about 12 mugs of coffee ...

And I thought I was a coffee powerhouse!

[kitarpyar]

Originally Posted by BendtheBar

And I thought I was a coffee powerhouse!

Little bit extra coffee always helps with all nighters

[kitarpyar]

Lazy feel good day. Should have been a deficit. Kept it a deficit. Waking up after noon, and taking a nap between 2:30pm and 5:30pm helped to keep the food light too. The sleep was much welcome though

Fuel ...
Lunch @ 2:00pm, chicken wings, some veggies
Dinner @ 8:00pm, chicken breast, rice, cauliflower curry
Peanut snacks kept going as usual.

Could not hit the gym due to social commitments, but I will hit the weights tomorrow. The plan is to do some light weight high rep workout with very little rest between sets. Since I will keep it light, I will get back to free weights, do some benching, and see how the wrist takes it.

[BendtheBar]

Hit it hard Kit.

[kitarpyar]

Originally Posted by BendtheBar

Hit it hard Kit.

I will.

On another note, found this while browsing the interwebs. Marathon at the age of 100 is no joke, if he makes it.

BBC News - Sprinter, 100, sets record and aims for marathon

[kitarpyar]

Fuel ...
Breakfast @ 10:00am, milk, oats, whey
Lunch @ 1:00pm, 6 eggs, noodles
Dinner @ 7:30pm, 1 lbs chicken breast, garlic bread

Tried benching and military presses, but the wrist is still as bad as it was a week back. Switched tracks, to dumbbells. I can get the dumbbells in position no problem, and still lift hard holding them with a neutral grip.

Did a couple of sets of shoulder press with 45 lbs DB, 10 reps and a dozen reps on DB bench with 55 lbs. Tried my favorite DB exercise, the French press, but this one's just as bad as the barbell lifts, so I will have to leave this out too.

Not being able to use barbells is disappointing, and took out the disappointment on squats, which was the only meaningful lift of the day. Here's how it went ...

Bar x 20
135 x 10
185 x 5
225 x 3
245 x 1
255 x 6 singles
225 x 3 sets x 3

Well, if the wrist is still to cause trouble, I will have to work around it, systematically and progressively. I haven't done much DB work, may be its a good time to utilize them. So here's what I am thinking for the next few weeks - simply replace the barbell compounds for upper body with the corresponding dumbbell compounds, and hope heavy back squats take care of the lower back in the absence of deadlifts.

I am also thinking that given I wont be able to use as much load with dumbbells as I normally can with barbells, may be it is a good idea to increase the volume quite a bit, same with the frequency.

I am thinking of sticking to the following routine as long as I am unable to use barbells, 3-4 days per week.

Barbell squats - 5 sets x 5 reps
DB shoulder press - 4 sets x 8-10 reps
DB rows - 4 sets x 8-10 reps
DB bench press - 4 sets x 8-10 reps
Seated rows - 4 sets x 8-10 reps

Progression: Add 5 lbs once I reach target reps with each exercise.

[kitarpyar]

should also mention that I dont have much experience using DBs for a full routine. So any inputs would be most welcome.

[kitarpyar]

Fuel ...
Breakfast @ 9:15am, milk, oats, banana
Lunch @ 1:00pm, chicken, salad
Dinner @ 6:30pm, chicken, rice
Pre-WO @ 10:00pm, whey, milk
Post-WO @ midnight, whey, milk, ice cream.

Workout
DB Shoulder Press
15 x 15
35 x 7
50 x 3 sets x 5
50 x 9

DB Rows
40 x 10
60 x 3 sets x 5
60 x 12

DB Bench Press
35 x 12
55 x 3 sets x 5
55 x 10

Seated Rows
90 x 15
135 x 8
180 x 3 sets x 5
180 x 11

Squats
45 x 20
135 x 10
185 x 5
205 x 3 sets x 5
205 x 8

Well, well, well ... it wasn't such a bad workout. I think DB workouts with neutral grips will suffice until I get back to the barbells. After the aimless lifting last week, I can see a marked difference when I go in with a plan and goals, and get them. Lesson learnt.

No matter what the equipment, I suppose as long as I progress, life's good.

[bamazav]

Originally Posted by kitarpyar

Fuel ...
Breakfast @ 9:15am, milk, oats, banana
Lunch @ 1:00pm, chicken, salad
Dinner @ 6:30pm, chicken, rice
Pre-WO @ 10:00pm, whey, milk
Post-WO @ midnight, whey, milk, ice cream.

Workout
DB Shoulder Press
15 x 15
35 x 7
50 x 3 sets x 5
50 x 9

DB Rows
40 x 10
60 x 3 sets x 5
60 x 12

DB Bench Press
35 x 12
55 x 3 sets x 5
55 x 10

Seated Rows
90 x 15
135 x 8
180 x 3 sets x 5
180 x 11

Squats
45 x 20
135 x 10
185 x 5
205 x 3 sets x 5
205 x 8

Well, well, well ... it wasn't such a bad workout. I think DB workouts with neutral grips will suffice until I get back to the barbells. After the aimless lifting last week, I can see a marked difference when I go in with a plan and goals, and get them. Lesson learnt.

No matter what the equipment, I suppose as long as I progress, life's good.

Good attitude. You do what you have to do to move forward in the gym.

Are you getting the wrists looked at by a doctor?