Entry #297
ME upper-body
Started floor-presses. The weight is basically what I bench. I need to get used to the coordination of it; had difficulty keeping shoulder blades pinched without having my legs extended to stretch my body out, as it would on bench press.
Have been using the speed-bag and the standing-bag for warm-up as of late. Knuckles are raw and cut from going bareknuckle so often, but the bag is soft compared to what I've got at home, so it's just skin breaking. .
Found a possible sparring partner. He's a competitive MMA'er with primarily BJJ in his arsenal, in stark contrast to my situation. We'd go hand in hand. I'm also lending him the AKA address, so if he's close I can maybe get a ride with him to the center, but I don't want to impose myself.
Jump-roping in the evening. Didn't aggravate my shin.
Wednesday, June 28, 2006
Saturday, June 24, 2006
Entry #296
DE upper-body
Mixed in standing bag rounds with speed bench today. Momentum mechanics stayed consistant; endurance seems to be improving. It's getting easier and easier to go through fatigue and to keep my hands up throughout training. Shin is still in a bad state, but the soft wimpy gym bag allowed me to mix in kicks.
Also went to George's TKD black-belt testing, second degree. Regardless of my thoughts on the 4-on-1 sparring, the conditioning involved was impressive.
DE upper-body
Mixed in standing bag rounds with speed bench today. Momentum mechanics stayed consistant; endurance seems to be improving. It's getting easier and easier to go through fatigue and to keep my hands up throughout training. Shin is still in a bad state, but the soft wimpy gym bag allowed me to mix in kicks.
Also went to George's TKD black-belt testing, second degree. Regardless of my thoughts on the 4-on-1 sparring, the conditioning involved was impressive.
Friday, June 23, 2006
Wednesday, June 21, 2006
Entry #294
ME upper-body
Left tricep was excruciatingly and unevenly sore for some reason. Consequently, was unable to bench straight. Had to nix the entire push portion of the session.
Also attempted some easy sets of floor press in the squat rack to drill the form down for next week. Got a headache from having my head press into the ground. Otherwise is a good situation for training, however, considering how desolate the rack room usually is.
The safety bars don't go down low enough in the rack to enable a full ROM (with elbows contacting the floor). Looks like I'm going without them.
Did a jump-rope circuit in the evening.
ME upper-body
Left tricep was excruciatingly and unevenly sore for some reason. Consequently, was unable to bench straight. Had to nix the entire push portion of the session.
Also attempted some easy sets of floor press in the squat rack to drill the form down for next week. Got a headache from having my head press into the ground. Otherwise is a good situation for training, however, considering how desolate the rack room usually is.
The safety bars don't go down low enough in the rack to enable a full ROM (with elbows contacting the floor). Looks like I'm going without them.
Did a jump-rope circuit in the evening.
Saturday, June 17, 2006
Entry #293
Finally back in the gym. DE upper-body day. Supplemented speed bench with speed bag mixed with standing bag rounds in-between five of the ten sets. Coordination and speed is good enough so that speed bag can be used as continuous cardio in and of itself. Used 50 lb dumbbells for skull-crushers, but the aforementioned bag work took a toll on endurance for tricep training.
Eating was big today. Lots of calories and fat.
Finally back in the gym. DE upper-body day. Supplemented speed bench with speed bag mixed with standing bag rounds in-between five of the ten sets. Coordination and speed is good enough so that speed bag can be used as continuous cardio in and of itself. Used 50 lb dumbbells for skull-crushers, but the aforementioned bag work took a toll on endurance for tricep training.
Eating was big today. Lots of calories and fat.
Friday, June 16, 2006
Wednesday, June 14, 2006
Thursday, June 8, 2006
Entry #290
Bad case of shin~splints. Have been taking the week off, save for Tuesday. Squat number was down by a lot, likely in due part to the aforementioned injury and burned out CNS. Will still keep up boxing drills, but no thai kicks. Shoulder has also been acting up, though it's the other side this time. Things should even out by next week.
Bad case of shin~splints. Have been taking the week off, save for Tuesday. Squat number was down by a lot, likely in due part to the aforementioned injury and burned out CNS. Will still keep up boxing drills, but no thai kicks. Shoulder has also been acting up, though it's the other side this time. Things should even out by next week.
Saturday, June 3, 2006
Entry #289
DE upper-body:
Decreased rest period in-between sets of speed bench. Would have liked to do speed-bag transitions, but the bag was flat. Could make a point of instead using the punching bag instead next time, but fatigue usually sets in if I bench immediately after working that. Still, this may actually be something to continue working on.
Cardio circuit:
Jump-rope run late at night. Technique in it isn't good enough so that it's as continuous a motion as running is, but the dynamics of it are more applicable to fighting. It's also easier on the joints.
DE upper-body:
Decreased rest period in-between sets of speed bench. Would have liked to do speed-bag transitions, but the bag was flat. Could make a point of instead using the punching bag instead next time, but fatigue usually sets in if I bench immediately after working that. Still, this may actually be something to continue working on.
Cardio circuit:
Jump-rope run late at night. Technique in it isn't good enough so that it's as continuous a motion as running is, but the dynamics of it are more applicable to fighting. It's also easier on the joints.
Friday, June 2, 2006
Entry #288
DE lower-body
Continued training under two plates for box squats. Becoming more proficient with explosive concentric movement, but there is still a subsequent pause at the bottom. Awesome as to what extent flexibility is being incorporated into this movement, nevertheless.
Been using the Playstation 2 Eyetoy for some easy cardio on rest-days.
DE lower-body
Continued training under two plates for box squats. Becoming more proficient with explosive concentric movement, but there is still a subsequent pause at the bottom. Awesome as to what extent flexibility is being incorporated into this movement, nevertheless.
Been using the Playstation 2 Eyetoy for some easy cardio on rest-days.
Wednesday, May 31, 2006
Entry #287
ME upper-body:
Consecutively advanced weight on bench singles. 275 proved to be no problem without a spotter, but form was off 10 lbs later. Should practice the technique at home on a free bar. Also need to work on faster eccentric phase while maintaining control. Several alterations this week: close-grip bench currently posing as my replacement for dips, and seperate deltoid movements being given more emphasis. When time is low, thus should be my priorities; curls come last. Will incorporate this sort of philosophy from now on, rather than follow the order strictly by what's written.
Analysis of MT drills:
Introduced a brief warm-up session via dynamic stretching methods, taken from trickstutorials.com.
> Followed up with 50 right roundhouses.
Felt much improved due to the prior stretching. No strain in hip flexors.
> 50 left roundhouses.
Couple instances of sloppy foot positioning upon lift-off; back leg would tweak for compensation of impact. Need to enforce a solid base.
> 50 right straights.
Fatigue in shoulder, most likely result from today's lifting split. Excellent maintenance in power despite this.
> 50 left straights.
Still feels awkward from this position. Need to get this fixed with proper instructioning.
Analysis of heavybag rounds:
> 5 rounds of MT, 3 minutes each, 4 oz. gloves.
More shoulder fatigue, but if anything this forced me to lower my chin to compensate in order to get it behind my drooping hands. A testament to how instinctive protecting my chin has become.
> 3 rounds of MT, 1 minute each, bare-knuckle.
Noticeable improvement in fist conditioning. Little loss of power between the transition from gloves to bare. Was having trouble getting used to the lack of support, however; warped my wrist on more occasions than one.
Finished off with 10 minutes of jump-rope.
ME upper-body:
Consecutively advanced weight on bench singles. 275 proved to be no problem without a spotter, but form was off 10 lbs later. Should practice the technique at home on a free bar. Also need to work on faster eccentric phase while maintaining control. Several alterations this week: close-grip bench currently posing as my replacement for dips, and seperate deltoid movements being given more emphasis. When time is low, thus should be my priorities; curls come last. Will incorporate this sort of philosophy from now on, rather than follow the order strictly by what's written.
Analysis of MT drills:
Introduced a brief warm-up session via dynamic stretching methods, taken from trickstutorials.com.
> Followed up with 50 right roundhouses.
Felt much improved due to the prior stretching. No strain in hip flexors.
> 50 left roundhouses.
Couple instances of sloppy foot positioning upon lift-off; back leg would tweak for compensation of impact. Need to enforce a solid base.
> 50 right straights.
Fatigue in shoulder, most likely result from today's lifting split. Excellent maintenance in power despite this.
> 50 left straights.
Still feels awkward from this position. Need to get this fixed with proper instructioning.
Analysis of heavybag rounds:
> 5 rounds of MT, 3 minutes each, 4 oz. gloves.
More shoulder fatigue, but if anything this forced me to lower my chin to compensate in order to get it behind my drooping hands. A testament to how instinctive protecting my chin has become.
> 3 rounds of MT, 1 minute each, bare-knuckle.
Noticeable improvement in fist conditioning. Little loss of power between the transition from gloves to bare. Was having trouble getting used to the lack of support, however; warped my wrist on more occasions than one.
Finished off with 10 minutes of jump-rope.
Tuesday, May 30, 2006
Sunday, May 28, 2006
Entry #285
Synopsis of bagwork:
50 right roundhouses
50 left roundhouses
50 right straights
50 left straights
> Reiterating moves like this is helping to erradicate sloppy habits, especially "wrist~warping". Should expand upon these drills. Better warm-up is desirable as well, perhaps via dynamics.
2 full~purpose rounds, 4 oz. gloves
> Running into some trouble effectively incoporating straight-kicks here; in fact, too much telegraphing on kicks in general. Might need to adjust my stance/footwork. In the case of straights, however, chances are the (relatively) stationary nature of the heavy bag is to blame; this is something that needs room, and should in fact be used during the distance game. In this instance, it shouldn't be unrealistic to back off and work it from there.
Contrarily, jabs felt awesome. Great snap into them, without sacrificing power.
Synopsis of bagwork:
50 right roundhouses
50 left roundhouses
50 right straights
50 left straights
> Reiterating moves like this is helping to erradicate sloppy habits, especially "wrist~warping". Should expand upon these drills. Better warm-up is desirable as well, perhaps via dynamics.
2 full~purpose rounds, 4 oz. gloves
> Running into some trouble effectively incoporating straight-kicks here; in fact, too much telegraphing on kicks in general. Might need to adjust my stance/footwork. In the case of straights, however, chances are the (relatively) stationary nature of the heavy bag is to blame; this is something that needs room, and should in fact be used during the distance game. In this instance, it shouldn't be unrealistic to back off and work it from there.
Contrarily, jabs felt awesome. Great snap into them, without sacrificing power.
Friday, May 26, 2006
Entry #284
Box squats went well. Removed a plate, with little difficulty. In all that makes the flat box with two plates stacked on it. Flexibility is great. Wanted to do Romanians after that, but after a set I realized that I was rounding my back. I'm opting out of them until I get the form right. Also, tore the callouses off my hands doing barbell shrugs. This should do the trick for my grip.
Box squats went well. Removed a plate, with little difficulty. In all that makes the flat box with two plates stacked on it. Flexibility is great. Wanted to do Romanians after that, but after a set I realized that I was rounding my back. I'm opting out of them until I get the form right. Also, tore the callouses off my hands doing barbell shrugs. This should do the trick for my grip.
Wednesday, May 24, 2006
Entry #283
Bench max dropped, but the subsequent reps prior to that were satisfactory. Benched 255 for three reps, with enough gas for a fourth. Also was forced nixed weighted dips for close-grip bench press; didn't want to take chances on my injury.
Cardio in the evening consisted of warm-up drills followed by three heavy bag rounds. Need to stop getting lazy in later rounds and letting my wrist limp on contact.
Bench max dropped, but the subsequent reps prior to that were satisfactory. Benched 255 for three reps, with enough gas for a fourth. Also was forced nixed weighted dips for close-grip bench press; didn't want to take chances on my injury.
Cardio in the evening consisted of warm-up drills followed by three heavy bag rounds. Need to stop getting lazy in later rounds and letting my wrist limp on contact.
Tuesday, May 23, 2006
Saturday, May 20, 2006
Entry #281
Vastly improved bench press form today. Kept elbows drawn in and shoulder blades pinched back, and altered the positioning of my feet in more of a powerlifter style.
Pain in chest was as prevalent as ever upon a cautious attempt at bodyweight dips. Should go and get it checked out.
Seeing noticeable improvements in heavy bag form, but I'm in serious need of human training. I need to work out some other plan for the Academy. I can't grow like this.
Vastly improved bench press form today. Kept elbows drawn in and shoulder blades pinched back, and altered the positioning of my feet in more of a powerlifter style.
Pain in chest was as prevalent as ever upon a cautious attempt at bodyweight dips. Should go and get it checked out.
Seeing noticeable improvements in heavy bag form, but I'm in serious need of human training. I need to work out some other plan for the Academy. I can't grow like this.
Wednesday, May 17, 2006
Entry #280
Changed up the lifts for ME upper-body. Used the 105 lb dumbbells on dumbbell press for six deep reps. Amazing how light these feel after months of bench maxing. However, was unable to do weighted dips due to my chest, to much dismay. I'll give it another week.
Another satisfying cardio session:
50 right roundhouses
50 left roundhouses
50 right straights
50 left straights
6 three minute rounds of stand-up on the bag, 45 second rests in between, using 4 oz. gloves (one more over last week)
2 one minute rounds of stand-up on the bag, 30 second rests in between, bare-knuckle
2 untimed rounds of shadowboxing by poolside
25 minutes of swimming fast laps
As for the Kickboxing Academy: the local Los Gatos shuttle doesn't give rides after 6:30 pm. Just found out today. Dammit.
Have also been off creatine since Sunday, and will begin loading phase next week.
Changed up the lifts for ME upper-body. Used the 105 lb dumbbells on dumbbell press for six deep reps. Amazing how light these feel after months of bench maxing. However, was unable to do weighted dips due to my chest, to much dismay. I'll give it another week.
Another satisfying cardio session:
50 right roundhouses
50 left roundhouses
50 right straights
50 left straights
6 three minute rounds of stand-up on the bag, 45 second rests in between, using 4 oz. gloves (one more over last week)
2 one minute rounds of stand-up on the bag, 30 second rests in between, bare-knuckle
2 untimed rounds of shadowboxing by poolside
25 minutes of swimming fast laps
As for the Kickboxing Academy: the local Los Gatos shuttle doesn't give rides after 6:30 pm. Just found out today. Dammit.
Have also been off creatine since Sunday, and will begin loading phase next week.
Tuesday, May 16, 2006
Entry #279
Attempted 395 lbs on deadlift. Got the lift-off on all four sets, but not the lock-out. Prior to that I did manage 365 for three relatively easy reps. I wonder how I'd be able to do if I maxed out while fresh.
Just recovered from a chest injury lingering from last week, so tomorrow should go well.
Attempted 395 lbs on deadlift. Got the lift-off on all four sets, but not the lock-out. Prior to that I did manage 365 for three relatively easy reps. I wonder how I'd be able to do if I maxed out while fresh.
Just recovered from a chest injury lingering from last week, so tomorrow should go well.
Wednesday, May 10, 2006
Entry #278
ME for upper-body went by without a hitch. Shoulder felt fine. Had spent the previous week working on the subtle powerlifting nuances of bench press form. For that lift I put up 295 lbs for a single, but I'm not going to count it since my spotter gave me a small nudge on it. It was rising slow but I'm certain I could have done it all on my own. Still, I was being careful by asking for his assistance beforehand, and I got what I asked for. And in Jared's words, weighted dips own my soul. Also saw improvements in pull-ups. Damn, this day by far has the best lifts in the program.
Started cardio earlier today. Had my best heavy bag session yet. Did great in encorporating my punching and my kicking game together. Structured as such:
50 right roundhouses
50 left roundhouses
50 right straights
50 left straights
5 three minute rounds of stand-up on the bag, 45 second rests in between, using 4 oz. gloves
3 one minute rounds of stand-up on the bag, 30 second rests in between, bare-knuckle
2 untimed rounds of shadowboxing by poolside
25 minutes of swimming fast laps (was dying in the pool by this time)
ME for upper-body went by without a hitch. Shoulder felt fine. Had spent the previous week working on the subtle powerlifting nuances of bench press form. For that lift I put up 295 lbs for a single, but I'm not going to count it since my spotter gave me a small nudge on it. It was rising slow but I'm certain I could have done it all on my own. Still, I was being careful by asking for his assistance beforehand, and I got what I asked for. And in Jared's words, weighted dips own my soul. Also saw improvements in pull-ups. Damn, this day by far has the best lifts in the program.
Started cardio earlier today. Had my best heavy bag session yet. Did great in encorporating my punching and my kicking game together. Structured as such:
50 right roundhouses
50 left roundhouses
50 right straights
50 left straights
5 three minute rounds of stand-up on the bag, 45 second rests in between, using 4 oz. gloves
3 one minute rounds of stand-up on the bag, 30 second rests in between, bare-knuckle
2 untimed rounds of shadowboxing by poolside
25 minutes of swimming fast laps (was dying in the pool by this time)
Tuesday, May 9, 2006
Entry #277
Shins were feeling sore from a run last night, but it didn't affect ME for lower body today. Discovered a flaw in my deadlift form; my foot positioning has been way too narrow. Lifted 385 lbs for a single. Weighted lunges were with 105 lbers, but my hold was shot to hell after deadlifts. Only managed 4-5 reps on the four sets. Excellent grip training, though.
Evening cardio:
A round of heavy bag work.
20 minutes spent swimming laps.
3 rounds of shadowboxing by the poolside.
Should start this earlier from now on so I don't have to retire early on the bag due to the noise at night.
Gonna lay off running for a while and spend additional time on the punching bag, for my shins' sake. This is more applicable training to me for fighting, anyways.
Shins were feeling sore from a run last night, but it didn't affect ME for lower body today. Discovered a flaw in my deadlift form; my foot positioning has been way too narrow. Lifted 385 lbs for a single. Weighted lunges were with 105 lbers, but my hold was shot to hell after deadlifts. Only managed 4-5 reps on the four sets. Excellent grip training, though.
Evening cardio:
A round of heavy bag work.
20 minutes spent swimming laps.
3 rounds of shadowboxing by the poolside.
Should start this earlier from now on so I don't have to retire early on the bag due to the noise at night.
Gonna lay off running for a while and spend additional time on the punching bag, for my shins' sake. This is more applicable training to me for fighting, anyways.
Sunday, May 7, 2006
Entry #276
Academy update: found out the bus stop number for the location near the school. Just need to find a cross-city stop closest to the local stop of the Los Gatos bus, and I'm all set.
Cardio is improving. Ran to the school with little trouble. Once there I rested by the bleachers for a few minutes and then did HIIT on the track. Only did a lap of it because the field was being closed down for the night, so I HIIT'd home, and went in the pool for some laps. My shins held out through all of this. Looks like they're not an issue anymore. My shoulder also didn't gave me little problems while swimming. Afterwards I proceeded to do 20 roundhouses on the heavybag. Had to retire on that early because it was late and I didn't want to make much noise.
Need to increase water intake, however. I've been getting lazy with that.
Academy update: found out the bus stop number for the location near the school. Just need to find a cross-city stop closest to the local stop of the Los Gatos bus, and I'm all set.
Cardio is improving. Ran to the school with little trouble. Once there I rested by the bleachers for a few minutes and then did HIIT on the track. Only did a lap of it because the field was being closed down for the night, so I HIIT'd home, and went in the pool for some laps. My shins held out through all of this. Looks like they're not an issue anymore. My shoulder also didn't gave me little problems while swimming. Afterwards I proceeded to do 20 roundhouses on the heavybag. Had to retire on that early because it was late and I didn't want to make much noise.
Need to increase water intake, however. I've been getting lazy with that.
Friday, May 5, 2006
Entry #275
Am taking days off until next week's session in order to rehab my shoulder. Keeping frozen vegetable bags on it to reduce inflammation, and doing some basic exercises to keep it mobile. Also been practicing bench form whenever I get the chance. Attempting to keep my shoulder blades drawn back while I'm doing everyday activities so that the form becomes second nature to me, but it hurts my back if I keep them pinched together too long. Will work on this.
Great cardio today. Used the Eyetoy for PS2 as an entertaining warm-up (Virtua Fighter had my arms tired), and then ran to the high school to jog on the track. Didn't do HIIT. My shins hurt just from jogging. However, they're getting more tolerable to my weight, it seems. Did a lot of shadow boxing after. My cardio level has improved tenfold; it's just my shins holding me back. I seem to be locked at 212 lbs, but my bodyfat is definitely dropping.
Quoted for further reference:
"Retract your shoulders and press them down, get your legs under you and
drive your heels into the ground (or toes depending on if you want to
compete or not), arch tight and tuck your chin (double chin it), get a
hand out, keep your shoulders tucked while benching, then flare your
shoulders as the weight goes up.."
Am taking days off until next week's session in order to rehab my shoulder. Keeping frozen vegetable bags on it to reduce inflammation, and doing some basic exercises to keep it mobile. Also been practicing bench form whenever I get the chance. Attempting to keep my shoulder blades drawn back while I'm doing everyday activities so that the form becomes second nature to me, but it hurts my back if I keep them pinched together too long. Will work on this.
Great cardio today. Used the Eyetoy for PS2 as an entertaining warm-up (Virtua Fighter had my arms tired), and then ran to the high school to jog on the track. Didn't do HIIT. My shins hurt just from jogging. However, they're getting more tolerable to my weight, it seems. Did a lot of shadow boxing after. My cardio level has improved tenfold; it's just my shins holding me back. I seem to be locked at 212 lbs, but my bodyfat is definitely dropping.
Quoted for further reference:
"Retract your shoulders and press them down, get your legs under you and
drive your heels into the ground (or toes depending on if you want to
compete or not), arch tight and tuck your chin (double chin it), get a
hand out, keep your shoulders tucked while benching, then flare your
shoulders as the weight goes up.."
Wednesday, May 3, 2006
Entry #274
Attempted a bench press variation today with floor presses. Didn't go so well. I thought I'd be able to slide under the bar to assume pressing position with 45 lb plates on each end, but I could only fit by raising it while I lay under. That definitely wouldn't work with 315 lbs. As I was doing the initial set of 135, the pain in my shoulder felt worse than ever -- and this wasn't even as full a ROM as bench press. It still didn't affect my performance, and I could have worked through it if I wanted to, but I decided to not press my luck with this. I just did bodybuilding stuff instead, supersetting biceps and triceps (exercises that would not aggravate my shoulder). Actually, I would say that today was the most painful workout I've ever experienced because of the blood rush. I have stretch-marks on my biceps from doing super-sets today.
I also did the entire rack of weight for tricep pushdowns for 10 reps. I hate machines. It wasn't all fooling around, though. I tried out elbow-extensions, a tricep movement specifically prescribed for powerlifters looking to build up that area.
Attempted a bench press variation today with floor presses. Didn't go so well. I thought I'd be able to slide under the bar to assume pressing position with 45 lb plates on each end, but I could only fit by raising it while I lay under. That definitely wouldn't work with 315 lbs. As I was doing the initial set of 135, the pain in my shoulder felt worse than ever -- and this wasn't even as full a ROM as bench press. It still didn't affect my performance, and I could have worked through it if I wanted to, but I decided to not press my luck with this. I just did bodybuilding stuff instead, supersetting biceps and triceps (exercises that would not aggravate my shoulder). Actually, I would say that today was the most painful workout I've ever experienced because of the blood rush. I have stretch-marks on my biceps from doing super-sets today.
I also did the entire rack of weight for tricep pushdowns for 10 reps. I hate machines. It wasn't all fooling around, though. I tried out elbow-extensions, a tricep movement specifically prescribed for powerlifters looking to build up that area.
Tuesday, May 2, 2006
Entry #273
Squatted 355 lbs for a single. Spotter remarked how deep I went. I had a good conversation with him after that. Turns out he goes to the Kickboxing Academy, and takes judo, muay thai, and jiu-jitsu. I didn't even know they had judo. Also introduced lunges in my routine in place of the lat exercise. Used the 100 lb dumbbells for 10 reps, but they were stationary ones. I would have used the basketball court or something for walking lunges, but it was taken. A couple was using it for ballroom dancing.
Went swimming at night, followed by shadow boxing at the poolside. My ride for the Academy bailed out on me. I'm going to check to see what bus stop locations are around here tomorrow so I can just go at my own leisure.
I definitely felt stress in my rotator cuff while I was swimming. I did some research and found out how essential it is to keep the shoulder blades pulled back as much as possible during bench press. Never really payed much attention to it before. I'm also going to start doing the 5 minute jog prior to lifting tomorrow for a warm-up, just to experiment. If I feel any joint-pain from benching I'll be quick to cut the session off.
Squatted 355 lbs for a single. Spotter remarked how deep I went. I had a good conversation with him after that. Turns out he goes to the Kickboxing Academy, and takes judo, muay thai, and jiu-jitsu. I didn't even know they had judo. Also introduced lunges in my routine in place of the lat exercise. Used the 100 lb dumbbells for 10 reps, but they were stationary ones. I would have used the basketball court or something for walking lunges, but it was taken. A couple was using it for ballroom dancing.
Went swimming at night, followed by shadow boxing at the poolside. My ride for the Academy bailed out on me. I'm going to check to see what bus stop locations are around here tomorrow so I can just go at my own leisure.
I definitely felt stress in my rotator cuff while I was swimming. I did some research and found out how essential it is to keep the shoulder blades pulled back as much as possible during bench press. Never really payed much attention to it before. I'm also going to start doing the 5 minute jog prior to lifting tomorrow for a warm-up, just to experiment. If I feel any joint-pain from benching I'll be quick to cut the session off.
Sunday, April 30, 2006
Entry #272
Walked to the store and bought dinner. Cottage cheese, case of creatine, and flax oil. Note how I can hardly contain my excitement. It was a good walk. Worked the heavy bag bare-knuckle when I got back. Noticed a bad habit of letting my wrists bend when my fists make contact. I'll go bare-knuckle more so I can work on this.
Shoulder feels fine, but I'm planning on stretching tomorrow before lifting starts again.
Walked to the store and bought dinner. Cottage cheese, case of creatine, and flax oil. Note how I can hardly contain my excitement. It was a good walk. Worked the heavy bag bare-knuckle when I got back. Noticed a bad habit of letting my wrists bend when my fists make contact. I'll go bare-knuckle more so I can work on this.
Shoulder feels fine, but I'm planning on stretching tomorrow before lifting starts again.
Saturday, April 29, 2006
Entry #271
Shoulder hurt like hell today in the weightroom. Did not affect performance, however. Warmed up on the speed bag and the punching bag. Had my fastest speed bag session yet; the thing was blazing, with no slowing down when I switched hands. My arms gas out on that thing because I have to hit it hard to keep it bouncing fast. There's probably a better way. Also lowered the weights on speedbench. Supposed to use 45% of ORM, and I was using 185. I lowered it to 145, figuring that my bench max is more or less 290 right now.
Cardio was mixed. I did (consecutively)
five rounds of jump-rope.
forty roundhouses on the heavy bag for each leg (shins hurt like hell).
Three mixed rounds on the heavy bag, 4 oz gloves (would have done more but didn't want to over-exert stress on my shoulder, although it felt much better at this point).
Numerous laps in the swimming pool.
Shoulder feels completely fine now. I have an idea that it's because of how I sleep. I usually lay on my side with my body resting on my arm. I never really thought much of it, but I should probably stop doing that now that I weigh so much more. We'll see if that makes any difference. I'm basically trying to test out all these theories so that I can pinpoint the problem.
Shoulder hurt like hell today in the weightroom. Did not affect performance, however. Warmed up on the speed bag and the punching bag. Had my fastest speed bag session yet; the thing was blazing, with no slowing down when I switched hands. My arms gas out on that thing because I have to hit it hard to keep it bouncing fast. There's probably a better way. Also lowered the weights on speedbench. Supposed to use 45% of ORM, and I was using 185. I lowered it to 145, figuring that my bench max is more or less 290 right now.
Cardio was mixed. I did (consecutively)
five rounds of jump-rope.
forty roundhouses on the heavy bag for each leg (shins hurt like hell).
Three mixed rounds on the heavy bag, 4 oz gloves (would have done more but didn't want to over-exert stress on my shoulder, although it felt much better at this point).
Numerous laps in the swimming pool.
Shoulder feels completely fine now. I have an idea that it's because of how I sleep. I usually lay on my side with my body resting on my arm. I never really thought much of it, but I should probably stop doing that now that I weigh so much more. We'll see if that makes any difference. I'm basically trying to test out all these theories so that I can pinpoint the problem.
Friday, April 28, 2006
Entry #270
Box squats today. Boring as hell. My form is getting stricter, though. Should decrease the height next time. Been pounding my traps these last few weeks especially. Used 335 lbs for 12 reps of shrugs, and then eventually switched to 105 lb dumbbells for 10 reps. Ryan was there and commented about how I was using my arms a bit excessively for the dumbbell shrugs. Or more like roared it across the room. That guy, he'll kill you, I tell ya. But I should watch for that next time.
No BJJ or muay thai today, but I'm scheduled for sign-ups and lessons on Tuesday. The desk lady'd better not bail on me again like last time.
Also, I've been eating this cottage cheese crap before bed for the last two weeks, and the stuff doesn't even phase me anymore. Good mental discipline. I should get some oatmeal to replace the bagels, now.
Box squats today. Boring as hell. My form is getting stricter, though. Should decrease the height next time. Been pounding my traps these last few weeks especially. Used 335 lbs for 12 reps of shrugs, and then eventually switched to 105 lb dumbbells for 10 reps. Ryan was there and commented about how I was using my arms a bit excessively for the dumbbell shrugs. Or more like roared it across the room. That guy, he'll kill you, I tell ya. But I should watch for that next time.
No BJJ or muay thai today, but I'm scheduled for sign-ups and lessons on Tuesday. The desk lady'd better not bail on me again like last time.
Also, I've been eating this cottage cheese crap before bed for the last two weeks, and the stuff doesn't even phase me anymore. Good mental discipline. I should get some oatmeal to replace the bagels, now.
Wednesday, April 26, 2006
Entry #269
Productive training day. Attempted 295 lbs for a single on the bench press after warming up on the speed bag and the punching bag, but only managed to get the bar up half-way before my spotter took over. He commented on how close I was. Also raised the weight for weighted dips, with a 45 and a 35 attached to the belt, all for 10 reps. I managed to make use of the broken equipment; the hook to link it to the chain is still intact, but the fastener to lock it in place is long-gone. It still held up, and if anything it forces me not to swing around so much.
Later I worked rounds on the heavy bag using the 4 oz. gloves. My legs were still feeling it from the sprinting yesterday everytime I kicked. It's not the muscles that are sore, but the joints meeting by the groin area. Did not affect performance, however. Cardio has improved by a lot.
Productive training day. Attempted 295 lbs for a single on the bench press after warming up on the speed bag and the punching bag, but only managed to get the bar up half-way before my spotter took over. He commented on how close I was. Also raised the weight for weighted dips, with a 45 and a 35 attached to the belt, all for 10 reps. I managed to make use of the broken equipment; the hook to link it to the chain is still intact, but the fastener to lock it in place is long-gone. It still held up, and if anything it forces me not to swing around so much.
Later I worked rounds on the heavy bag using the 4 oz. gloves. My legs were still feeling it from the sprinting yesterday everytime I kicked. It's not the muscles that are sore, but the joints meeting by the groin area. Did not affect performance, however. Cardio has improved by a lot.
Tuesday, April 25, 2006
Entry #268
Kicked my ass in cardio training today. If I can't find anyone else to fight, I might as well do it against myself. My pattern was a lap of HIIT around the school track immediately followed by a round of shadow boxing, and then a rest. Was tough trying to link smooth combos under heavy fatigue, but I had little trouble putting power into my shots. Of course, I was tired from running, not fighting, so it's no mystery why that was so. I've noticed how second-nature it's become for me to snap back my strikes now. Same with keeping my hands up; I never drop 'em anymore. These were two bad habits that gave me a lot of problems in my spars against Malcom last year and the year before. All the bag training's paid off. To substitute for that I hung my sweatshirt over the pull-up bar and used the two hanging sleeves as targets to aim for in later rounds. Discovered it totally by accident.
Preceding this, I managed 15 pull-ups, at the current weight of 210. At 185 lbs last year my max was 17.
Kicked my ass in cardio training today. If I can't find anyone else to fight, I might as well do it against myself. My pattern was a lap of HIIT around the school track immediately followed by a round of shadow boxing, and then a rest. Was tough trying to link smooth combos under heavy fatigue, but I had little trouble putting power into my shots. Of course, I was tired from running, not fighting, so it's no mystery why that was so. I've noticed how second-nature it's become for me to snap back my strikes now. Same with keeping my hands up; I never drop 'em anymore. These were two bad habits that gave me a lot of problems in my spars against Malcom last year and the year before. All the bag training's paid off. To substitute for that I hung my sweatshirt over the pull-up bar and used the two hanging sleeves as targets to aim for in later rounds. Discovered it totally by accident.
Preceding this, I managed 15 pull-ups, at the current weight of 210. At 185 lbs last year my max was 17.
Sunday, April 23, 2006
Saturday, April 22, 2006
Entry #266
Today was awesome. Raised the weight on everything, save speed bench. I think you're only supposed to go heavier on that in accordance to the poundage achieved on max effort day. Rather, the point is to become faster on it. One-armed dumbbell rows were with 90 lb dumbbells for 10 reps each. Also used the speed bag and heavy bag for bench warm-up. I nearly hooked the bag onto its side (it's a stand-up).
Brent invited me to go paintballing tomorrow at his place. Should serve as some badass cardio.
Today was awesome. Raised the weight on everything, save speed bench. I think you're only supposed to go heavier on that in accordance to the poundage achieved on max effort day. Rather, the point is to become faster on it. One-armed dumbbell rows were with 90 lb dumbbells for 10 reps each. Also used the speed bag and heavy bag for bench warm-up. I nearly hooked the bag onto its side (it's a stand-up).
Brent invited me to go paintballing tomorrow at his place. Should serve as some badass cardio.
Friday, April 21, 2006
Entry #265
Box squats again. Boring stuff. I did Romanian deadlifts after for 8 at 225 lbs. Stood on the box for a greater ROM. Should go heavier next time. Also did shrugs for 12 reps with 335 lbs. I attempted an overhand grip, but that failed by rep 4, so I had to quickly switch to over under. Awesome grip training. Screw wrist curls, my forearms got more pumped from shrugs than anything else. The 100 lb dumbbell shrugs felt light as hell after using the loaded barbell. By the way, they haven't replaced the broken weight belt yet. What a cheap piece of equipment. I could hardly believe it when it snapped in half.
Muay thai is on Monday. And, I'm still at 210 lbs. I love creatine for this.
Box squats again. Boring stuff. I did Romanian deadlifts after for 8 at 225 lbs. Stood on the box for a greater ROM. Should go heavier next time. Also did shrugs for 12 reps with 335 lbs. I attempted an overhand grip, but that failed by rep 4, so I had to quickly switch to over under. Awesome grip training. Screw wrist curls, my forearms got more pumped from shrugs than anything else. The 100 lb dumbbell shrugs felt light as hell after using the loaded barbell. By the way, they haven't replaced the broken weight belt yet. What a cheap piece of equipment. I could hardly believe it when it snapped in half.
Muay thai is on Monday. And, I'm still at 210 lbs. I love creatine for this.
Thursday, April 20, 2006
Entry #264
Took the first half of this week off to revise the routine. I'm going to deal with the alternating schedule for squats and deadlifts because box squats are in every week, and on non-deadlift weeks I can do Romanians for the choice back exercise (I've been doing extension variations for that category). This way I'll be more familiar with the movements. I'm also replacing the consecutive lat exercise with lunges. I'll make some good use out of that ab room yet (lots of space to do 'em).
I've also been choking down cups of cottage cheese before bed. Good mental discipline, I must say. I'm reserving the casein powder for bulking. Here's my bedtime stack:
1 1/2 cup of cottage cheese (45 g of protein caseinate)
Half a wheat bagel
3 tablespoons of flax seed oil
5 g of glutamine
Took the first half of this week off to revise the routine. I'm going to deal with the alternating schedule for squats and deadlifts because box squats are in every week, and on non-deadlift weeks I can do Romanians for the choice back exercise (I've been doing extension variations for that category). This way I'll be more familiar with the movements. I'm also replacing the consecutive lat exercise with lunges. I'll make some good use out of that ab room yet (lots of space to do 'em).
I've also been choking down cups of cottage cheese before bed. Good mental discipline, I must say. I'm reserving the casein powder for bulking. Here's my bedtime stack:
1 1/2 cup of cottage cheese (45 g of protein caseinate)
Half a wheat bagel
3 tablespoons of flax seed oil
5 g of glutamine
Tuesday, April 18, 2006
Entry #263
In the process of revising my routine, so I didn't lift today. There are some discrepancies that are bugging me about my current one:
>Squats are the only leg exercise.
> Squats and deadlifts are alternated tri-weekly, rather than having their own dedicated sessions.
> Lats are worked two consecutive days in a row.
Prior to this entry I ran to the high school for some cardio training. Shins held up well on the run over, but I didn't want to push my luck, so I did no sprinting on the track. Instead, I did stair runs on the bleachers. That didn't bode too well, seeing as how it was pitch black at night, so I went on the lighted track and jump-roped. Didn't record time or anything. After that I ran home with no problems.
In the process of revising my routine, so I didn't lift today. There are some discrepancies that are bugging me about my current one:
>Squats are the only leg exercise.
> Squats and deadlifts are alternated tri-weekly, rather than having their own dedicated sessions.
> Lats are worked two consecutive days in a row.
Prior to this entry I ran to the high school for some cardio training. Shins held up well on the run over, but I didn't want to push my luck, so I did no sprinting on the track. Instead, I did stair runs on the bleachers. That didn't bode too well, seeing as how it was pitch black at night, so I went on the lighted track and jump-roped. Didn't record time or anything. After that I ran home with no problems.
Saturday, April 15, 2006
Entry #262
Actually got some fun training done at the party today. This was by far
the most educational high school birthday party I've ever been to. We
were talking about books from school, sports, and politics. A small
group of us would swim some hard sets of laps in the pool (freezing cold, at night),
run to the hot tub, run to the pool and swim laps, etc. Taking a five minute break inbetween like that allowed me to swim explosively and fast, rather than a steady, lazy lap run. I also did some
shadow boxing.
Brent kicks ass. Happy birthday. Anyways, here are some pictures:
Actually got some fun training done at the party today. This was by far
the most educational high school birthday party I've ever been to. We
were talking about books from school, sports, and politics. A small
group of us would swim some hard sets of laps in the pool (freezing cold, at night),
run to the hot tub, run to the pool and swim laps, etc. Taking a five minute break inbetween like that allowed me to swim explosively and fast, rather than a steady, lazy lap run. I also did some
shadow boxing.
Brent kicks ass. Happy birthday. Anyways, here are some pictures:
Friday, April 14, 2006
Entry #261
Went to the Kickboxing Academy with intent of signing up from here on out. The plan was a BJJ lesson tonight (muay thai ends early on Fridays, as I saw on the schedule today). As luck would have it, the front desk lady wasn't there. This guy helped me out and went to look for her, but to no avail. He said it was weird, try coming back tomorrow, etc. Went home and did some shadow boxing instead.
Had a good lifting session. Was showing my sister how to do deadlifts, and Ryan (formerly known as "Coach" in previous entries) showed up and helped her out with them. Also had a good talk with an ex-powerlifter. He commended me on deep squats.
Went to the Kickboxing Academy with intent of signing up from here on out. The plan was a BJJ lesson tonight (muay thai ends early on Fridays, as I saw on the schedule today). As luck would have it, the front desk lady wasn't there. This guy helped me out and went to look for her, but to no avail. He said it was weird, try coming back tomorrow, etc. Went home and did some shadow boxing instead.
Had a good lifting session. Was showing my sister how to do deadlifts, and Ryan (formerly known as "Coach" in previous entries) showed up and helped her out with them. Also had a good talk with an ex-powerlifter. He commended me on deep squats.
Thursday, April 13, 2006
Entry #260
Ran to the high school, but my shins started dying near the end (it was supposed to be a warm-up run). To make matters worse, the track was being used by one of the school teams. I walked back and used the heavy bag at home instead. Roundhoused it 'till my shins were sore, and I went bare-knuckle on it a few rounds. I regret not making a more organized session out of it, actually. The pool is closed until May, by the way. I wanted to use it this month.
Also, the pool party thing wasn't today. It's on Saturday. One of the wrestlers wants to spar me. It's on a lifting day, though.
Ran to the high school, but my shins started dying near the end (it was supposed to be a warm-up run). To make matters worse, the track was being used by one of the school teams. I walked back and used the heavy bag at home instead. Roundhoused it 'till my shins were sore, and I went bare-knuckle on it a few rounds. I regret not making a more organized session out of it, actually. The pool is closed until May, by the way. I wanted to use it this month.
Also, the pool party thing wasn't today. It's on Saturday. One of the wrestlers wants to spar me. It's on a lifting day, though.
Wednesday, April 12, 2006
Entry #259
Highlight today: breaking the weight belt from doing weighted dips. The chain broke in two by the fastener. What's the point of a weight belt if you can't use heavy weights on it? Must have been a cheapie. It was a new one replacing the old one that kept randomly disappearing. I have bad luck with these things. Luckily, I managed all my sets.
Also hit 285 on the initial set of bench press. I had a good warm-up using the gym bag. It's soft as a pillow, so I s'pose it's ideal for that. I figured out that the running warm-up wasn't helping my shoulder pain. The cause of it was actually the weighted crunches I do. I rest the 25 lb plates on the floor next to me, and when it's time for the set I reach to the side and twist them up on my chest. I guess the movement of doing so was placing stress on my rotator-cuff. I just realized this yesterday as I was doing them. Next time between sets I'll simply lie flat with the plates resting on me, without placing them on the floor.
Today's session:
1 minute heavy bag warm-up
Bench press: 45 lb bar; 15 reps
1 minute heavy bag warm-up
Bench press: 4 sets; 3 reps (135 lbs, 185 lbs, 225 lbs, 245 lbs)
Max bench press: 4 sets (285 lbs, 285 lbs (failure, help from spotter), 275 lbs, 275 lbs (little help from spotter [I believe I'm stuck in old bodybuilding habits by lowering the bar too slowly without realizing I'm doing so; when I let it go down faster it did not result in failure])
Weighted dips: 4 sets; 10, 8, 6, 5 reps (45 lb plate and 25 lb hanging from belt)
Cable pushdowns: 4 sets; 10, 8, 8, 7 reps (170 lbs [meaningless number -- on the adjacent cable machine I can only do 90 lbs])
Lateral raises: 4 sets; 10, 8, 8, 5 reps (30 lb dumbbells -- kept them at the side rather than in front)
Bent-over barbell rows: 4 sets; 8 reps (145 lbs)
Hammer curls: 3 sets; 8 reps (50 lb, 45 lb, 45 lb dumbbells [hammer curls seem initially easier, but for some reason they make it harder to stand straight -- must work on stabilizing back, rather than using a wall or bench as a crutch])
I was invited to an all-day pool party tomorrow by someone from school. Thinking about skipping it so I can do better cardio, which I missed today.
By the way, I haven't lost any weight, but my midsection looks less blurry. I'm thinking it's the creatine maintaining that weight.
Highlight today: breaking the weight belt from doing weighted dips. The chain broke in two by the fastener. What's the point of a weight belt if you can't use heavy weights on it? Must have been a cheapie. It was a new one replacing the old one that kept randomly disappearing. I have bad luck with these things. Luckily, I managed all my sets.
Also hit 285 on the initial set of bench press. I had a good warm-up using the gym bag. It's soft as a pillow, so I s'pose it's ideal for that. I figured out that the running warm-up wasn't helping my shoulder pain. The cause of it was actually the weighted crunches I do. I rest the 25 lb plates on the floor next to me, and when it's time for the set I reach to the side and twist them up on my chest. I guess the movement of doing so was placing stress on my rotator-cuff. I just realized this yesterday as I was doing them. Next time between sets I'll simply lie flat with the plates resting on me, without placing them on the floor.
Today's session:
1 minute heavy bag warm-up
Bench press: 45 lb bar; 15 reps
1 minute heavy bag warm-up
Bench press: 4 sets; 3 reps (135 lbs, 185 lbs, 225 lbs, 245 lbs)
Max bench press: 4 sets (285 lbs, 285 lbs (failure, help from spotter), 275 lbs, 275 lbs (little help from spotter [I believe I'm stuck in old bodybuilding habits by lowering the bar too slowly without realizing I'm doing so; when I let it go down faster it did not result in failure])
Weighted dips: 4 sets; 10, 8, 6, 5 reps (45 lb plate and 25 lb hanging from belt)
Cable pushdowns: 4 sets; 10, 8, 8, 7 reps (170 lbs [meaningless number -- on the adjacent cable machine I can only do 90 lbs])
Lateral raises: 4 sets; 10, 8, 8, 5 reps (30 lb dumbbells -- kept them at the side rather than in front)
Bent-over barbell rows: 4 sets; 8 reps (145 lbs)
Hammer curls: 3 sets; 8 reps (50 lb, 45 lb, 45 lb dumbbells [hammer curls seem initially easier, but for some reason they make it harder to stand straight -- must work on stabilizing back, rather than using a wall or bench as a crutch])
I was invited to an all-day pool party tomorrow by someone from school. Thinking about skipping it so I can do better cardio, which I missed today.
By the way, I haven't lost any weight, but my midsection looks less blurry. I'm thinking it's the creatine maintaining that weight.
Tuesday, April 11, 2006
Entry #258
Put out 345 lbs for singles on squats. At the end of the session I managed seven wide-grip pull-ups, a one rep improvement, consecutively going down to six and then five reps. My fresh rep range for ordinary pull-ups is 17 still, despite the weight gain. No cardio today, but tomorrow for sure. I need to go lifting earlier so I have time later in the evening.
I'm also planning on ordering a cheapie battery-operated blender off of eBay so I can make a shake immediately upon walking out of the gym and into the car, rather than waiting five minutes until I get home. The definition of paranoid.
And if all goes accordingly, muay thai lessons are up for Friday.
Put out 345 lbs for singles on squats. At the end of the session I managed seven wide-grip pull-ups, a one rep improvement, consecutively going down to six and then five reps. My fresh rep range for ordinary pull-ups is 17 still, despite the weight gain. No cardio today, but tomorrow for sure. I need to go lifting earlier so I have time later in the evening.
I'm also planning on ordering a cheapie battery-operated blender off of eBay so I can make a shake immediately upon walking out of the gym and into the car, rather than waiting five minutes until I get home. The definition of paranoid.
And if all goes accordingly, muay thai lessons are up for Friday.
Saturday, April 8, 2006
Entry #257
I hate speed exercises on these "dynamic effort" days, whether it's with box squats or with bench press. I understand the benefits that derive from them, but they're extremely dull. Performed the obligatory speed bench (12 sets of doubles with 185 lbs), and the rest of the session saw an increase in weight. One-armed dumbbell rows was with 85 lb dumbbells for 10 reps. I'm relatively new to this one so I've made decent beginner gains in it.
No real cardio today. Gave my shins a rest. I stocked up on good food at Costco, though. My traps are sore from yesterday. It's a rather satisfying feeling.
I hate speed exercises on these "dynamic effort" days, whether it's with box squats or with bench press. I understand the benefits that derive from them, but they're extremely dull. Performed the obligatory speed bench (12 sets of doubles with 185 lbs), and the rest of the session saw an increase in weight. One-armed dumbbell rows was with 85 lb dumbbells for 10 reps. I'm relatively new to this one so I've made decent beginner gains in it.
No real cardio today. Gave my shins a rest. I stocked up on good food at Costco, though. My traps are sore from yesterday. It's a rather satisfying feeling.
Friday, April 7, 2006
Entry #256
Box squats went well. Increased barbell shrugs to 295 lbs for 10 reps. Attempted a standard snatch grip. By the third set my hands were failing; I had to go for an overhand/underhand grip to even lift the bar. A great grip exercise.
Later on, I did HIIT at the high school. It was pouring. I brought along my jump rope. There was no real order to what I did, however. It was a mix of sprinting, jump roping, and lots of shadow boxing.
Box squats went well. Increased barbell shrugs to 295 lbs for 10 reps. Attempted a standard snatch grip. By the third set my hands were failing; I had to go for an overhand/underhand grip to even lift the bar. A great grip exercise.
Later on, I did HIIT at the high school. It was pouring. I brought along my jump rope. There was no real order to what I did, however. It was a mix of sprinting, jump roping, and lots of shadow boxing.
Wednesday, April 5, 2006
Entry #255
Training with George screwed up my schedule. Took today off, lifting-wise. Still sore as hell from Saturday. Really looking forward to speed day as a means of active recovery.
I ran to Hollywood Video and back again. It was a fast jog rather than HIIT. Shins still hurt, but not nearly as bad. Still, I should go easy on them for now. The punching bag and the pool will suffice for cardio.
Training with George screwed up my schedule. Took today off, lifting-wise. Still sore as hell from Saturday. Really looking forward to speed day as a means of active recovery.
I ran to Hollywood Video and back again. It was a fast jog rather than HIIT. Shins still hurt, but not nearly as bad. Still, I should go easy on them for now. The punching bag and the pool will suffice for cardio.
Tuesday, April 4, 2006
Entry #254
Squatted 315 for 3 reps, and then 335 for singles today. Definitely could have done more, but I'm wary of possible injury from increasing poundages too suddenly. I'm also looking to improve on pull-ups by using them as the lat exercise at the end of this session from here on out. The plan calls for an 8-10 rep scheme; I managed 6 (due to it being at the end).
Did HIIT on a run later at night. My shins were killing me after the first burst. I had to walk half the way, and sit down for a few-minute rest in the middle of it. Never had this happen before. Perhaps I'm not used to sprinting at this weight, or maybe it's because I shouldn't be running on leg day.
Squatted 315 for 3 reps, and then 335 for singles today. Definitely could have done more, but I'm wary of possible injury from increasing poundages too suddenly. I'm also looking to improve on pull-ups by using them as the lat exercise at the end of this session from here on out. The plan calls for an 8-10 rep scheme; I managed 6 (due to it being at the end).
Did HIIT on a run later at night. My shins were killing me after the first burst. I had to walk half the way, and sit down for a few-minute rest in the middle of it. Never had this happen before. Perhaps I'm not used to sprinting at this weight, or maybe it's because I shouldn't be running on leg day.
Monday, April 3, 2006
Entry #253
Yesterday was HIIT in the rain on the school track. Started to feel some stress in tendons around the groin area after a few sprint sessions, so I finished off with four rounds of shadow boxing, and then jogged home with a final sprint up the hill leading to my house. Maybe I'm not used to sprinting at this weight, or something, but I usually don't feel pain like that from mere running.
In terms of diet, I've cut out the weightgainer, along with those crappy frozen pizzas. I plan on eating big still, just cleaner. Today was mostly a rest day. My upper-body is blasted from Saturday's session.
Yesterday was HIIT in the rain on the school track. Started to feel some stress in tendons around the groin area after a few sprint sessions, so I finished off with four rounds of shadow boxing, and then jogged home with a final sprint up the hill leading to my house. Maybe I'm not used to sprinting at this weight, or something, but I usually don't feel pain like that from mere running.
In terms of diet, I've cut out the weightgainer, along with those crappy frozen pizzas. I plan on eating big still, just cleaner. Today was mostly a rest day. My upper-body is blasted from Saturday's session.
Sunday, April 2, 2006
Entry #252
Finally, final bulk pictures. Highest body fat percentage I've been at. Unfortunately, I don't have pre-bulk pictures in the same poses that would make for fair comparison. Note to self: take pictures outside next time so objects aren't construed with my form and lighting is more consistent. My camera randomly takes pictures dark.
6'0, 210 lbs:
Just for fun:
Begin cut phase. Will update after HIIT tonight.
Finally, final bulk pictures. Highest body fat percentage I've been at. Unfortunately, I don't have pre-bulk pictures in the same poses that would make for fair comparison. Note to self: take pictures outside next time so objects aren't construed with my form and lighting is more consistent. My camera randomly takes pictures dark.
6'0, 210 lbs:
Just for fun:
Begin cut phase. Will update after HIIT tonight.
Saturday, April 1, 2006
Entry #252
Demonstrated a Westside session with George. Two weeks off seemed to work. Shoulder is feeling completely fine. I seem to be at a plateau on bench press at 275 lbs. I'll give it a few more weeks.
Might start cutting tomorrow. I have contemplating to do tonight. I hate the condition my cardio's at right now. Currently at 210 lbs with shorts on.
I'm looking to start taking the bus to BJJ/Muay Thai class.
This entry is scattered. I'm exhausted.
Demonstrated a Westside session with George. Two weeks off seemed to work. Shoulder is feeling completely fine. I seem to be at a plateau on bench press at 275 lbs. I'll give it a few more weeks.
Might start cutting tomorrow. I have contemplating to do tonight. I hate the condition my cardio's at right now. Currently at 210 lbs with shorts on.
I'm looking to start taking the bus to BJJ/Muay Thai class.
This entry is scattered. I'm exhausted.
Monday, March 27, 2006
Entry #251
George and I did HIIT on the track today. My cardio level was far below his. Twice I had to stop and struggle not to lose my lunch. I was hurting severely in my chest. It was also stormy and freezing. It kicked ass. I can't wait to start cutting so I can do this more often. Only downside is that I'll probably get pneumonia and die from wearing gym clothes in the storm. Long live spring break.
George and I did HIIT on the track today. My cardio level was far below his. Twice I had to stop and struggle not to lose my lunch. I was hurting severely in my chest. It was also stormy and freezing. It kicked ass. I can't wait to start cutting so I can do this more often. Only downside is that I'll probably get pneumonia and die from wearing gym clothes in the storm. Long live spring break.
Friday, March 24, 2006
Entry #250
Taking a three day hiatus while I devise a new routine. As much as I want to keep benching 285 every week with my Westside routine, it just ain't happening with my shoulder. It doesn't prevent me from doing so (it hurt on warm-up, but I benched 275 last time with no issues); rather, I myself am choosing not to make the situation any worse by maxing out like that. Hopefully, after some therapy stuff for it, I'll be able to return to this routine in a few months. I still plan on gaining strength in all regards with whatever I come up with. It'll just be cutting my shoulder a little slack.
Also resumed creatine loading phase as of today.
Taking a three day hiatus while I devise a new routine. As much as I want to keep benching 285 every week with my Westside routine, it just ain't happening with my shoulder. It doesn't prevent me from doing so (it hurt on warm-up, but I benched 275 last time with no issues); rather, I myself am choosing not to make the situation any worse by maxing out like that. Hopefully, after some therapy stuff for it, I'll be able to return to this routine in a few months. I still plan on gaining strength in all regards with whatever I come up with. It'll just be cutting my shoulder a little slack.
Also resumed creatine loading phase as of today.
Tuesday, March 21, 2006
Entry #249
Injured my hamstring on squats. It wasn't severe, but I stopped anyways to avoid worsening the situation. It's at 100% now. It did mess up my routine, however, because I couldn't train legs for the remaining session. Did an improvised bicep/tricep split instead. I tested out my bench prior to that, and my shoulder still gives me problems. Perhaps I should consult a sports doctor about it. There's an office for that right next to the high school.
Injured my hamstring on squats. It wasn't severe, but I stopped anyways to avoid worsening the situation. It's at 100% now. It did mess up my routine, however, because I couldn't train legs for the remaining session. Did an improvised bicep/tricep split instead. I tested out my bench prior to that, and my shoulder still gives me problems. Perhaps I should consult a sports doctor about it. There's an office for that right next to the high school.
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