up like a candle on fire at both ends, pushing hard to get us
on the road and out of town sooner than later. We're a bit worn
out and our perspective, our eye on life, is showing signs of
fatigue. You stare at a thing too long and it becomes a blur.
Our general destination is northeast. We'll take our gym gear
with us as we always do and remark as we always do what comfortable
pajamas it makes. A break from the scene entirely is a healthy
idea. This does not include, of course, the discontinuance of
our virtuous eating habits; they are more like pets or soothing
music or a late night TV movie. I told you our perspectives are
getting a little cloudy.
I plan, as
every fanatic similarly plans, to massively overtrain this week
to prepare the body for a long and productive period of repair
and growth. A busy body allowed to rest, provided the proper ingredients,
builds strong and lean muscles when you're not looking or thinking.
This theory will be carefully determined in the upcoming Bomber
Applied-Research Program and the results continuously and automatically
recorded by the subject's system.
of the OTP (overtraining plan) went into effect today. However,
after a quick review of my completed workout, I realized it was
nothing more than my usual training fare. Fifty-five+ sets were
the total workload to complement mid-section (rope tucks supersetted
with hyper-extensions, 5 sets x 25 and 15 reps) and the sometimes-ailing
rotator-cuff (rubber tube supine and propine rotations 5x25).
Then the shoulder and back combination training: Smith press-behind-neck
supersetted with wide-grip pulldown, 7x6-10, followed by steep
dumbbell inclines tri-setted with dumbbell shrugs and seated lat
rows, 5x 8-12, finishing with one-arm dumbbell rows and reverse
pec dec, 5x 6-10. There were a few warm-up sets here and there,
but who counts them?
I noted as
I worked out that though I seek to train the major muscle groups
twice a week this ambitious schedule can no longer be practiced
a second time in a one-week period; too much for these bones these
days. I love this routine once a week, day one of the seven-day
cycle. I submerge myself for two hours and plow along, precisely
wandering the gym floor with a varying tempo to match the changing
exercise demands. I grunt just to be sociable. Water is my companion
to pace my sets and reward my efforts.
to this sortie later this week will be reduced in scope and workload.
Perhaps I'll withdraw the one-arm rows, pec dec and ab work and
lighten up on the PBN poundage (already an embarrassment, which
is good for my ugly pride that overfloweth), bring in some playful
cable-crossover work and employ some slo-mo reps here and about.
The intensity will be there in form and pace and pump and time-under-load.
will come and I plan a hard forearm, biceps and triceps workout
to catch up with the damage done on my delts and back. I see and
feel the clear correspondence of the two workouts and think of
the combination as a super split-routine performed over a forty-eight
hour period... A nice rest in between.
tomorrow: I commence my workout with crunches and leg raises as
abdominal builders and multi-muscle warm-ups. Wrist curls done
with the Apollon's Axle, followed by reverse wrist curls, thumbs-up
curls and pulley pushdowns concentrate on the forearms with a
hint of bi and tri. Low thirty-degree incline dumbbell curls intertwined
with thirty-degree decline bent bar triceps extensions entertain
fully the bis and tris. Finally, standing barbell curls performed
at a slight lean forward (and pulling the bar to the forehead)
lighten up on the by-now-ragged biceps long head and, also, create
a need to use less weight while increasing control without compromising
intensity. Add to this cute movementin superset fashionthe
overhead triceps extension. The vision is complete.
are done five times with reps ranging from 6 to 10 (bis) and 12
to 15 (tris). See here: forty sets plus gut in 100 minutes. Dinky
three is leg day, squats and stuff, maybe light deadlifts. There
is method in my madness. Considerable form is indicated in the
above routines, yet you might observe my predilection to sniff
and stray like a drooling hound dog. Time invested has given me
the advantage to roam the gym floor and mercifully select my molding
implements. You, too, may be applying a resembling mode of training.
It takes familiarity, focus, logic and a plodding spirit. What
you did last week determines what you do this week. What's ahead
in the days to come is no less important. Freedom appears to be
free but it is not. Intelligent directional training requires
sensitively imposed boundaries; building handsome walls by choosing
stone size, shape, tone and mortar density to define the strength
and esthetics of the functioning construction.
haphazard, aimless training without structure understood is nearly
a waste of time. A few random, trial run-throughs may prove interesting
and instructive for those who can get from one end of the gym
to the other without tripping. Pick a spare day of play... twice
a month. Give it a go. Not recommended for flakes, ding-a-lings,
nitwits, the lazy, the under-fed or the bewildered. Bombers only.
restore, repair, rejuvenate, revive, refresh, renew, and reap...
here for a look at the Brother Iron, Sister Steel book cover and
a list of the contents.
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