Fudomyo's Spring Journal

[Fudomyo]

Crap.

I can't say I think about tempo that much. I just heave them up there as fast as I can. Faster is going to seem heavier to your muscles. Normally my heaving is not that fast. I lower slowly, but mostly so I don't blow something out at the bottom with all the momentum.

Fudo

[ebon00]

Originally posted by Fudomyo
Faster is going to seem heavier to your muscles.

Good point. I think the whole tempo debate, which often centers around moderate tempos, tends to overlook basic physics. The old Russian lifting coaches used to explain this very well. The faster you lift a weight, the more force you produce (as in F=MA). The more force, the greater tension on the muscle. Greater tension means a greater rate of protein turnover. So, fast (under control) is better. That's one of the reasons I don't like training to failure, that last rep will be much slower than the rest and by doing it you decrease your power output.

[Lee J B]

Well covered Fudo & ebon00, never thought of it like that.... good posts...and Fudo.... I like how that DB Row is coming on... 120 now huh... rockin buddy

[Fudomyo]

Why did I move deadlifts to leg day again? Man my lats were really mad at me for doing deadlifts. I need at least one more day of rest, if not more. Let's see, I changed exercise order, biked before hand, and didn't warmup on the cardio machine. Too many changes.

Deadlifts
8 @ 135
6 @ 225
1 @ 365
1 @ 365
1 @ 455
Miss at 495

This one guy looked at me like I was shooting heroin when I lifted the 455. I guess he didn't think I could get it off the ground.

**** I really wanted 5 plates a side. Next time. More rest.

Leg Press
7 @ 14 p
More reps, felt easier. Forgot I did a set at 12 plts last time.....hmmm I'll have to see how next week goes. Rep 7 was the slowest of my life.

RDL's
1.5 @ 365 -- Damn heavy. Fried everything already.
I'll have to try dl/rdl every other week. Not a bad idear.

Calf Raises
19 @ 230
These went well, I didn't stop in the middle and rest a few seconds. Just cranked 'em out.

[MuscleMama]

Hmmm ... not exactly sure what you mean by "fast" - or more accurately, what you consider "fast." Or maybe I already do this by habit and just don't really think about it. You mean, like, maybe one second up and lower back down slowly - three or four counts perhaps?

Fast, to me, would mean not using as much weight as typically done in a non-fast rep scheme. Obviously, if you're pushing the weight fast, the weight is going to feel a lot heavier than it actually is, so you won't be able to lift as much.

Anyone care to elaborate?

~ MuscleMama ~

[Fudomyo]

Well, as fast as I can. Now on some of them, that's not all that fast. 2-3 count sometimes.

3-4 secs on the eccentric part.

[MuscleMama]

Ohhhh ... OK, I already do that. I don't consider 2-3 seconds up fast. When you said "fast," I thought you meant that you blast the weight upward (or downward, depending on the exercise) explosively.

~ MuscleMama ~

[Fudomyo]

Lets see I went Mountain Biking on Saturday for about 2.5 hrs. That's a killer workout. Lots of cardio and strength needed. I was nice and sore the next day.

Went biking a little Monday am, going to work with the wife (she rides in). Had a killer alergy attack which turned out to be a full fledged cold. LAME.

Just been OD'ing on the sniffle pills. Maybe I'll be ok tomorrow.

Can't wait to workout. It's killing me.

[AARS]

Hope you get better soon, those weights are missing you

[Fudomyo]

Thanks AARS. At least now I've had enough time off that I can put deadlifts back on upper body day. I can almost breath today, so I think I'm out of the woods. Just got to keep drinking my water and keep taking the Vit-C.

Biking
I couldn't take being in the house much longer so I went for a short bike ride. Down the hill, and up the steepest hill I could find. Then around the lake.

Fancy computer stats.
6.8 miles
11.4 m/hr
Avg 147 bpm
1152 verticle feet. (seems screwy, but you never know)
42:19 minutes

For "the hill" I'm at 170 the whole time.

I don't know if they mean much by themselves, but hopefully I can improve them.

[Fudomyo]

Ahhhhh, it was good to go workout again. I hate being sick. Must have sweated twice as much today. Wierd.

DB Row -- 8 @ 130
That's a PR. Geez, I guess I'll add more weight next time. More weight next time..... You'd think +10lbs would slow me down some.

DB Shoulder Press -- 7 @ 65
Shoulder felt pretty good the whole time. I made sure to hold the dumbbells out (forearms verticle) instead of going up to 70. Not bad.


DB Incline Bench -- 8 @ 85
These didn't bother my shoulder either. These are a little easier to not beat on my external rotator, so I think I'll stick with these. I was a little wobbly, but I could go heavier.


Deadlifts -- 2 @ 455
These are still damn heavy. I got an extra rep however. I'll have to take that.

Lateral Raises -- 12 @ 45, 12 @ 55
Switched to the machine this time. Too many people in the free weight area.

Curls - 8 @ 90
Some nautilus thingie.

Even sat in the sun when I got back. Fun fun.

Fudo

[Lee J B]

Deadlifts looking good buddy, one rep eh ? Not bad bro, not bad. Can't wait to see what your repping in a few months, 455 is pretty insane.

[Fudomyo]

Thanks Lee.

I figured I'd throw in a food log.

9am
2 egg white omlette w/ a few veggies that I pretty much burnt.
50g whey

11am
Orange

Noon
Workout

1pm 850 cal shake Dextrose, Whey, Creatine

3pm Chix breast, 5 servings of baked bean, 1 onion. Little fat in the baked beans, but not too bad. They don't pack a lot of carbs in 'em.

I'll eat "normal" the rest of the day. I just won't have my sans fat fettish.

[MuscleMama]

Kudos on the deads, Fudo. Nice work!

So hey, I haven't been keeping up here. Are you still doing the CKD thingy, or are you actually eating like a bodybuilder these days?

I remember in the beginning when you were doing CKD and you were always complaining about being weak and dizzy and having crappy workouts ... and I'm thinking: "WHAT is the man trying to DO to himself?"

Anyway, just wanted to check in, see how things are going.

Best,
MuscleMama

[Lee J B]

CKD workouts wipe the floor with most others, they rock.