tha zillah

To try and avoid lactic acid burn you need to understand how and why it accumulates in the muscles. When glucose is burned for fuel during exercise, it is broken down into pyruvates. When you are working at a low intensities, there is enough oxygen to easily convert pyruvate to carbon dioxide and water, which are removed by the lungs. When you are working at a very high intensity, however, there is not enough oxygen to convert all the pyruvate to carbon dioxide and water. This results in some of the pyruvatebeing converted to lactic acid, which then builds up in the muscles and overflows into the bloodstream. Lactic acid causes the burning felt in muscles during high intensity exercise and also prevents muscles from working their best.

One way to battle lactic acid build up is to remain well-hydrated at all times. This means hydrating before, during, and after exercise sessions.  Another way to reduce the build up is to workout in intervals. Your training routine should include some interval training two to three days per week. An interval training session consists of high intensity mixed with moderate intensity periods. Your body will learn how to reduce the level of the lactic acid that is created through the alternating high intensity workouts in interval training. This training of the systems will allow you to continue at a higher intensity for a longer duration without feeling the negative effects of the lactic acid building up in your muscles.
The combination of hydration and appropriate training practices will allow you to function at a high intensity without allowing lactic acid to limit your performance.

Your boy has been working hard, like real hard. I could have been in those long lines along the train tracks when they were being laid back in the day. And I would be singing, “I’ve been working on the railroad”, kinda hard. I am using this as a reference because I just finished working in the backyard which might as well be a jungle. I had something called a Serrated Grass Whip, that thing is awesome it cuts through everything. I had to wear long sleeves and pants, let me inform you that it was a over 100 degrees today, yeah. So I was drenched in sweat from head to toe, it was pretty disgusting, but I felt amazing. 

So my Amazonian adventure took place after I had a long session at the gym because I had both, Reginald and Mack up in Gold’s working out with me. My routines are getting popular and I am slightly missing the days when I was personal training. Today was Shoulder, Legs, TriCeps, and Abs; per usual, I am running clinics up in this bitch! Business time:

Shoulders: 

1. Clean & Press 10/7/5 - 135/155/155 lbs
2. Front Raises 3x10 - 35 lbs
3. Lateral Raises 3x10 - 20 lbs
4. Shoulder Press 3x10 - 115/120/120 lbs  
5. Reverse Flys 3x10 - 145 lbs
6. Dumbbell Shrugs 3x10 - 95 lbs

Legs: 

1. ATG Squats 3x10 - 215/220/225
2. Front Squats 3x10 - 145/165/175
3. Box Jumps 3x10 - Body Weight + 20 lbs dumbbells 
4. Single Leg Extension 3x10 - 80 lbs
5. Single Leg Curls 3x10 - 95 lbs
6. Seated Calf Raises N/A (I know…)

TriCeps: 

1. Skull Crushers 3x10 - 60 lbs
2. Over head Dumbbell TriCep Extensions 3x10 - 55 lbs
3. Under hand grip TriCep Bench 10/7/5 - 135/145/145 lbs
4. Dips 3x10 - Body Weight

It was a long session as would most be with three participants, but I think we were moving at a good pace keeping our heart rate up and motivating one another pushing through each set, it was good. Abs were funny because between the three of us we are: 6’3”, 6’1”, and 6”5; we pretty much took over any area we were working out at, mildly hilarious.  I’ve been eating like mad today and I need to calm down. 

-tz 

My weekend was amazing! My BBS made me a delicious dinner and I got a lot of classwork done, so I was able to relax and just chill for the rest of the time. Did some community with her early on Sunday giving back to an area that I love and want to be more a part of, good shit. I was slicing the shit out of onions and was the only person not whining about it because for whatever reason, onion don’t make my eyes water, swag.

So today was the start of the B week, meaning that I do legs three times this week instead of two times when I am on an A week. I was once again graced by the presence of my boy Mack who is trying to transform himself into the best version he can be physically. He is trying to adopt healthy habits by eating correctly and exercising regularly. His gets his fitness fix through me, his pseudo-trainer. So Mack hasn’t really worked on his Legs, like most people, especially men. He was hurting through all the different squat exercises that just using his glutes, quads, and hamstrings. He and I both had those Gumby legs by the end of the workout.

Shall we?

Shoulders: 

1. Clean & Press 3x10 - 115/125/135 lbs
2. Front Raises 3x10 - 35 lbs
3. Lateral Raises 3x10 - 20 lbs
4. Reverse Flys 3x10 - 160 lbs
5. Dumbbell Shrugs 3x10 - 95 lbs
6. Shoulder Press 3x10 - 135 lbs

Legs: 

1. ATG Squats 3x10 - 205/215/225 lbs
2. Front Squats 3x10 - 135/140/145 lbs
3. Box Jumps 3x10 - 25lbs dumbbells each hand
4. Single-Leg Extensions 3x10 - 90 lbs
5. Single Leg Curls 3x10 - 100 lbs
6. Seated Calf Raises 3x10 - 130 lbs

TriCeps: 

1. Standing Overhead Extension 3x10 - 45/55/60 lbs
2. TrCep Bench Press 10/8/5 - 135/145/145 lbs
3. Dips 8/6/4 - Body Weight + 65 lbs
4. Reverse TriCep Extension 3x10 100 lbs

After the last tricep exercise we moved right into the ab routine I am developing around Mack, it is one that gradually gets harder and pushes him further each time as he gains that core strength. No last minute meeting with the Porcelain God for him either, lol. Beach body muscles tomorrow: Back, Chest, BiCeps, and Abs. Can’t lie I am excited because I am going to the beach with my BBS for the weekend. 

-tz