Joined 18th August, starting September 1 ("project Des")

[desmond]

17 Sep

Rest Day
30 minutes of stationary bike riding - 3 10 minute lots (1 minute break), extremely high resistance and low cadence, standing - HR (timed by fingers at end of intervals - need to replace my HR monitor) about 180 at the end of each set.

 

[desmond]

Omega: it vaguely dawned on me today that you may have told us to avoid salt? Is this correct? I have scrapped the aspartame per ur instructions (no more coke zero's or pepsi max's), but was wondering what is the purpose of avoiding organic sea salt?

I track my diet on cronometer, and noticed that I'm consuming about 7-9 gs of potassium per day, and about 2 g of sodium before I add it to foods. Can I add salt (organic sea salt) to the dinner meal? Will I benefit from avoiding it completely, besides from bloating, which to me doesn't concern me, as its something I can control when appropriate (e.g., my christmas-new years holiday on the beach)

 

[OMEGA]

Salt is GREAT in moderation I do NOT recall saying NO

I think I said no to a sweetener that is artificial that is a "salt"
technically


I am a big fan of the meal after training having adequate salt for hydration purposes ( within moderation of course_

 

[OMEGA]

PS desmond PLEASE try to take 2 FULL days off a week if you can, literally just eat and Sleep

 

[desmond]

PS desmond PLEASE try to take 2 FULL days off a week if you can, literally just eat and Sleep

Thanks Omega - I will try, but confess that it is difficult for me not to exercise heaps.


I am an exercise addict - I have chronic daily headaches now for 2.5 years (been to many neurologists - diagnosed as new daily persistent headache which is the most treatment refractory headache condition and has meant the end of my law career for now), and I find exercise is the only time when the headache doesn't bother me, so I have a bit of an exercise addiction (for the last year and a 1/2). But I want to get more muscular so I appreciate the need for more rest and will try to do as per directions.

Sleeping is not a strength of mine however with headaches either I should confess

DIET - bit too much P today: 250P; 179C; 95F

 

[access]

That sux Desmond..my wife had real bad migraines for a time but since we have had kids they seem to have subsided dramatically but I remember how debilitating they were for her when she would get them so understand your exercise addiction to abate them.

 

[desmond]

REST DAY - and my closest match of targets yet: 210 P; 220 C; 85F

(1) 3 eggs, oat bran, cocoa, whey/casein
(2) salmon + butternut squash
(3) fish oil, EVOO, 3 eggs, chicken, spinach, onion, tomato

2 snacks
(1) punnett strawberries
(2) protein + milk shake

To get all this fat (I've always consume more P, C and less F), stacking up on the eggs. 6+ per day

 

[desmond]

CHEST DAY

(1) SM Bench (we don't have hammer press, and the machines suck for this at my gym: 35kg + bar x 7
(2) DB bench: 9x40lb; tried 45lb but only got 4. PB
(3) Cable flys (didn't record - the DB bench after SM Bench completely decimates my chest and for the cable flys I have nothing left, so I just try to do it as slowly as possible and feel the contraction as much as possible, especially the inner chest at the end)
(4) SM Shoulder Press: 7x5kg (little concerning < previous one. I must have done the previous one less strictly - as i certainly gave it all)
(5) Tricep Push down - have changed how I do this so its not comparable to preivous time. 7x7 (machine doesn't have weights)
(6) Cardio - 7 minutes standing on bike, very high resistance, got pulse about 190 at end according to fingers. Got a lot of stares at me for all the noises made.

Overall
- really happy with bench, bit disappointed by SM shoulder press, but hopefully this just represents improper form last time and not a "lame" performance
- really happy that this is now the second occasion where I have felt no shoulder involvement AT ALL during DB bench (or any of the chest exercises - but DB bench is the key)
- DIET: a tad high on P, low on C, bang on F, and otherwise compeltely compliant. Of my 91 gs of fat (90 target), 65 came from eggs lol, a record number (2.8 grams of cholestoral in total lol today)

 

[desmond]

20 th BACK

Back:
(1) one arm rows - 8x35lb
(2) deadlift - 7x70kg (first time - taking it easy to ensure form is correct) [going to go back to shrugs next time]
(3) Bi curls - 10x15+bar

Some Comments:
(1) I felt fatigued today. Not sure why. Mentally too. My headaches were terrible yesterday perhaps that it is it. Bit disappointed by some of the performance today
(2) Omega instructed I do both back and chest day twice per week, and leg day once. I realise today that chest then back in a row is silly I think on both occasions, although cannot be avoided once (but back then chest may work better).
So my order I think should be
Chest
Leg
Back
Rest
Chest
Rest
Back
(3) Mega cheat probably today, as going to friends wedding. I will avoid alcohol hopefully, as I'm a shocking pig when drunk, and I'm going to have to drink next week (my birthday). Going to trial "cheater's relief" at wedding lol

 

[iggy]

yeah, i feel you desmond. Not drinking in college as a sophomore is HARD! But i just think about long term goals and that makes it worth it not to. stay strong!