Entry #754
Haven't had internet for about a week, now. This is becoming habitual.
Tuesday ruled. I hit 340 for 3 very easy reps on pin-presses. The dead start isn't bothering me very much, for some reason. Height was about equivalent to a 2-board on board presses. Or maybe a 3, since the wood sinks into you.
Thursday, June 18, 2009
Tuesday, June 9, 2009
Entry #753
Great speed day. I'm back to doing box squats after a too-long hiatus.
DE lower
Box squats:
10 x 2 225 lbs.
> First 7 were on the parallel stool. Last 3 were complete ATG. I'm just working my flexibility back into them here.
Good mornings:
225 lbs. x 8
225 lbs. x 8
135 lbs. x 8
> My back was feeling it by the last one, so I went light to focus on form.
Bilateral curls:
50 lb. dumbbells x 8
50 lb. dumbbells x 8
50 lb. dumbbells x 10
Janda sit-ups:
All over the place. I forced myself to go pick up extremely slowly and without any momentum, and just doing 1 was hard like this without anything to really anchor my feet down.
Crush gripper #1
Great speed day. I'm back to doing box squats after a too-long hiatus.
DE lower
Box squats:
10 x 2 225 lbs.
> First 7 were on the parallel stool. Last 3 were complete ATG. I'm just working my flexibility back into them here.
Good mornings:
225 lbs. x 8
225 lbs. x 8
135 lbs. x 8
> My back was feeling it by the last one, so I went light to focus on form.
Bilateral curls:
50 lb. dumbbells x 8
50 lb. dumbbells x 8
50 lb. dumbbells x 10
Janda sit-ups:
All over the place. I forced myself to go pick up extremely slowly and without any momentum, and just doing 1 was hard like this without anything to really anchor my feet down.
Crush gripper #1
Monday, June 8, 2009
Entry #752
ME upper
I'm going to be adopting fighter_and_writer's method of recording because this new Xanga form doesn't save spacing for my usual organization. If I put five spaces (Tab doesn't work anymore, either, so I have to tap the spacebar five times) between two items, it comes out as one space after posting. Forget that.
Pin press:
135 lbs. x 5
185 lbs. x 5
225 lbs. x 5
275 lbs. x 5
295 lbs. x 5
315 lbs. x 5
> These rule. Never tried them before. I have a tendency to do too much touch-and-go, so they should be helpful. I was surprised how easy this all was from a dead start.
Close-grip bench:
295 lbs. x 8
295 lbs. x 8
295 lbs. x 8
Barbell front raises:
80 lbs. x 8
80 lbs. x 8
80 lbs. x 10
Standing one-armed cable rows:
Entire stack x 8
3 sets
> Very explosive on these. New favorite lat movement. I can see these being very conducive to snapping back punches.
Went to the track and did pull-ups and ab work after.
ME upper
I'm going to be adopting fighter_and_writer's method of recording because this new Xanga form doesn't save spacing for my usual organization. If I put five spaces (Tab doesn't work anymore, either, so I have to tap the spacebar five times) between two items, it comes out as one space after posting. Forget that.
Pin press:
135 lbs. x 5
185 lbs. x 5
225 lbs. x 5
275 lbs. x 5
295 lbs. x 5
315 lbs. x 5
> These rule. Never tried them before. I have a tendency to do too much touch-and-go, so they should be helpful. I was surprised how easy this all was from a dead start.
Close-grip bench:
295 lbs. x 8
295 lbs. x 8
295 lbs. x 8
Barbell front raises:
80 lbs. x 8
80 lbs. x 8
80 lbs. x 10
Standing one-armed cable rows:
Entire stack x 8
3 sets
> Very explosive on these. New favorite lat movement. I can see these being very conducive to snapping back punches.
Went to the track and did pull-ups and ab work after.
Friday, June 5, 2009
Entry #751
Tuesday was sub-par. I overhead pressed 225 lbs. only once when I was aiming for three. and it was a slow rep. I was completely out of it from a lack of sleep, despite smashing my forehead repeatedly into the bar for a wake-up call.
Wednesday was good DE, though. Superb, actually. Front squats were fast, and I finally returned to doing Romanian deadlifts for the first time in awhile. All these glute-ham raises have made my hamstrings insane. 315, while never exactly heavy before, felt like nothing. I should go up to 365 for 8.
Today, I skipped the gym as a result of waking up late, and instead did TrainForStrength.com.
Tuesday was sub-par. I overhead pressed 225 lbs. only once when I was aiming for three. and it was a slow rep. I was completely out of it from a lack of sleep, despite smashing my forehead repeatedly into the bar for a wake-up call.
Wednesday was good DE, though. Superb, actually. Front squats were fast, and I finally returned to doing Romanian deadlifts for the first time in awhile. All these glute-ham raises have made my hamstrings insane. 315, while never exactly heavy before, felt like nothing. I should go up to 365 for 8.
Today, I skipped the gym as a result of waking up late, and instead did TrainForStrength.com.
Monday, June 1, 2009
Entry #750
Internet has been down, but I'm back online. I have more tinkering to do once I get a new ethernet cable for my PS3.
This will be the last week that I go without a ME day for my lower body. I've been bringing my posterior chain back up to par with speed day supplemented with stuff like glute-ham raises (fucking murder, these are) before I go all out. I can't wait to squat 500.
Internet has been down, but I'm back online. I have more tinkering to do once I get a new ethernet cable for my PS3.
This will be the last week that I go without a ME day for my lower body. I've been bringing my posterior chain back up to par with speed day supplemented with stuff like glute-ham raises (fucking murder, these are) before I go all out. I can't wait to squat 500.
Tuesday, May 26, 2009
Entry #749
ME upper
Overhead press:
5x5 95, 135, 165, 185, 200 lbs.
1x4 215 lbs.
> I probably could have hit the last rep, but I stopped short of straining too fiercely in consideration of my nape. Good improvement, nonetheless, but an even 5 is tantalizing.
Cable pressdowns:
4x12 Entire stack
> Extremely explosive. It's practically speed work.
Lateral raises:
3x8 50 lb. dumbbells
Bent-over barbell rows:
3x8 215 lbs.
Pull-ups and ab work at the track.
I'm not as strong as I could be right now because I'm doing a ton of conditioning and cardio, but it's honestly a sacrifice I'm embracing. I love to run, or I would if love wasn't for weaklings.
ME upper
Overhead press:
5x5 95, 135, 165, 185, 200 lbs.
1x4 215 lbs.
> I probably could have hit the last rep, but I stopped short of straining too fiercely in consideration of my nape. Good improvement, nonetheless, but an even 5 is tantalizing.
Cable pressdowns:
4x12 Entire stack
> Extremely explosive. It's practically speed work.
Lateral raises:
3x8 50 lb. dumbbells
Bent-over barbell rows:
3x8 215 lbs.
Pull-ups and ab work at the track.
I'm not as strong as I could be right now because I'm doing a ton of conditioning and cardio, but it's honestly a sacrifice I'm embracing. I love to run, or I would if love wasn't for weaklings.
Friday, May 22, 2009
Entry #748
I've hardly been spending any time on the computer because of the heat. My laptop is eight years old, now, and any subtle rise in temperature is enough to send the fans into overdrive, slowing down the entire system. I've just been fed up with it. If need be, though, I can start posting from my Playstation 3.
I've been doing a lot of delt work, lately, to prepare for overhead pressing next week. I'm also starting up squats again. My nape is completely healed.
On Wednesday, after speed front squats, I tried glute-ham raises for the first time. I've found a new love in my life, or I would have if love wasn't for weaklings. Mere bodyweight was killer on my hamstrings.
I've hardly been spending any time on the computer because of the heat. My laptop is eight years old, now, and any subtle rise in temperature is enough to send the fans into overdrive, slowing down the entire system. I've just been fed up with it. If need be, though, I can start posting from my Playstation 3.
I've been doing a lot of delt work, lately, to prepare for overhead pressing next week. I'm also starting up squats again. My nape is completely healed.
On Wednesday, after speed front squats, I tried glute-ham raises for the first time. I've found a new love in my life, or I would have if love wasn't for weaklings. Mere bodyweight was killer on my hamstrings.
Sunday, May 10, 2009
Thursday, April 30, 2009
Entry #746
DE upper
My nape is much better and more mobile, but I'm forgoing any heavy pulls for a few weeks just to be sure. Safety sucks.
"There is no point in living if you cannot do deadlift." -Jon Pall Sigmarsson
Speed bench:
10x3 185 lbs.
> I always start slow before I'm really blazing. Warm-up better.
Incline flyes:
3x12 50 lb. dumbbells
Cable pressdowns:
3x12 Entire stack
> I treat these as DE, practically, done extremely fast and hard.
Weighted chin-ups:
2x8 50 lbs.
> I felt a tad bit of pressure in my shoulder girdle, so I moved on to unweighted.
Wide-grip pull-ups:
1x8
1x5
Alternating curls:
3x14 55 lb. dumbbells
DE upper
My nape is much better and more mobile, but I'm forgoing any heavy pulls for a few weeks just to be sure. Safety sucks.
"There is no point in living if you cannot do deadlift." -Jon Pall Sigmarsson
Speed bench:
10x3 185 lbs.
> I always start slow before I'm really blazing. Warm-up better.
Incline flyes:
3x12 50 lb. dumbbells
Cable pressdowns:
3x12 Entire stack
> I treat these as DE, practically, done extremely fast and hard.
Weighted chin-ups:
2x8 50 lbs.
> I felt a tad bit of pressure in my shoulder girdle, so I moved on to unweighted.
Wide-grip pull-ups:
1x8
1x5
Alternating curls:
3x14 55 lb. dumbbells
Monday, April 27, 2009
Entry #745
Computer woes seem to be over after a simple cleaning of the air ducts. That's not to say that it took me the entirety of two weeks to figure this out, but when something arises, I seem to get in a momentum of neglect.
I went to Home Depot last week and got a board sawed off into five 2x11s to make a two-board and a three-board for board presses, held together with duct tape. I probably should have had the foresight to make the bottom layer elongated to act as a handle for potential spotters, but I always train alone anyways.
So today, I walk in the gym and Andrew is at the counter talking to the front desk kid, and he approaches me with, "You're late, dude. What're you doing today?"
"Board presses."
"Really? You've got the stuff with you?"
"Yup. In my bag, here."
"Can I see?"
So I show him what I'm sporting, and then we end up trying to explain to the guy working there what it's used for. Ah, how a simple piece of wood can bring like-minded people together. Gross, sentimentality. To be serious, though, I'm really keen on Andrew, whom I've known since 7th grade band, is training here now so I can have someone to nerd out with on powerlifting. He does Westside and pretty much knows all the tricks in the book, although he actually isn't particularly big, himself. The first time I saw him here after so many years and we were matching each other in conversation, though, I was impressed. He's actually invited me to compete in some upcoming competition, but details are too murky to get excited about for now.
Another thing I should mention is that I apparently herniated a disc the last time I overhead pressed. My nape has had fluctuating pain for weeks now. I remember the exact instant on the last set when I felt sudden pain, but it was minor enough for me to finish that and all ensuing workouts thereafter. More fortunately, according to one source "the majority of herniated discs will heal themselves in about six weeks and do not require surgery," but in any case, I can't spar until it subsides, lest I want to seriously escalate the problem to a potentially permanent state.
It was healing up nicely until last week's ME day from straining my neck on the floor. I went into this session erring on the side of caution, but came out with a superb performance to show for it.
ME upper
3-board press:
7x3
135, 185, 225, 275, 295, 315, 340 lbs.
> If I were my coach, I would punch myself for those first few sets. 275 was harder than 340 (literally, it was more of a struggle) for the fact that I was lax and almost sleepy under the bar. When I put my mind to keeping tense and made some Bill Kazmaier faces (wide, possessed-looking eyeballs and puckered lips) to psyche up, the bar felt like air.
Tate press:
3x8
75 lb. dumbbells
Bent-over flyes:
3x8
45 lb. dumbbells
Super-setted with-
Lying dumbbell rows (bilateral):
1x8
1x6
1x5
95 lb. dumbbells
Since I'd run out of time, I went to the track afterwards and did some extra lat work through wide-grip pull-ups, and then an ab circuit.
Computer woes seem to be over after a simple cleaning of the air ducts. That's not to say that it took me the entirety of two weeks to figure this out, but when something arises, I seem to get in a momentum of neglect.
I went to Home Depot last week and got a board sawed off into five 2x11s to make a two-board and a three-board for board presses, held together with duct tape. I probably should have had the foresight to make the bottom layer elongated to act as a handle for potential spotters, but I always train alone anyways.
So today, I walk in the gym and Andrew is at the counter talking to the front desk kid, and he approaches me with, "You're late, dude. What're you doing today?"
"Board presses."
"Really? You've got the stuff with you?"
"Yup. In my bag, here."
"Can I see?"
So I show him what I'm sporting, and then we end up trying to explain to the guy working there what it's used for. Ah, how a simple piece of wood can bring like-minded people together. Gross, sentimentality. To be serious, though, I'm really keen on Andrew, whom I've known since 7th grade band, is training here now so I can have someone to nerd out with on powerlifting. He does Westside and pretty much knows all the tricks in the book, although he actually isn't particularly big, himself. The first time I saw him here after so many years and we were matching each other in conversation, though, I was impressed. He's actually invited me to compete in some upcoming competition, but details are too murky to get excited about for now.
Another thing I should mention is that I apparently herniated a disc the last time I overhead pressed. My nape has had fluctuating pain for weeks now. I remember the exact instant on the last set when I felt sudden pain, but it was minor enough for me to finish that and all ensuing workouts thereafter. More fortunately, according to one source "the majority of herniated discs will heal themselves in about six weeks and do not require surgery," but in any case, I can't spar until it subsides, lest I want to seriously escalate the problem to a potentially permanent state.
It was healing up nicely until last week's ME day from straining my neck on the floor. I went into this session erring on the side of caution, but came out with a superb performance to show for it.
ME upper
3-board press:
7x3
135, 185, 225, 275, 295, 315, 340 lbs.
> If I were my coach, I would punch myself for those first few sets. 275 was harder than 340 (literally, it was more of a struggle) for the fact that I was lax and almost sleepy under the bar. When I put my mind to keeping tense and made some Bill Kazmaier faces (wide, possessed-looking eyeballs and puckered lips) to psyche up, the bar felt like air.
Tate press:
3x8
75 lb. dumbbells
Bent-over flyes:
3x8
45 lb. dumbbells
Super-setted with-
Lying dumbbell rows (bilateral):
1x8
1x6
1x5
95 lb. dumbbells
Since I'd run out of time, I went to the track afterwards and did some extra lat work through wide-grip pull-ups, and then an ab circuit.
Sunday, April 12, 2009
Entry #744
To make a short story shorter, something was wrong with my left arm starting on last Wednesday night. The upper joints were in such pain that I couldn't hold my arm out parallel. I had to skip the rest of the week because of this, but surprisingly, I've lost no apparent strength despite missing speed day.
ME upper
Floor press:
6x3 135, 185, 225, 275, 295, 325 lbs.
Arnold press:
3x8 75 lb. dumbbells
Bent-over rows:
3x8 213 lbs.
Afterward, I went to the track and did two sets of 8 wide-grip pull-ups and some ab work.
To make a short story shorter, something was wrong with my left arm starting on last Wednesday night. The upper joints were in such pain that I couldn't hold my arm out parallel. I had to skip the rest of the week because of this, but surprisingly, I've lost no apparent strength despite missing speed day.
ME upper
Floor press:
6x3 135, 185, 225, 275, 295, 325 lbs.
Arnold press:
3x8 75 lb. dumbbells
Bent-over rows:
3x8 213 lbs.
Afterward, I went to the track and did two sets of 8 wide-grip pull-ups and some ab work.
Monday, April 6, 2009
Entry #743
If I was capable of being afraid, I'd most likely frighten myself, sometimes. I was minding my own business and walking innocently to the gym (kicking rocks at squirrels and car tires along the way - also innocently) before a packed car of very loud people swerved onto the street I was walking down. As they approached and passed me, they screamed out the window in my direction, "WOOOOOOOH! YEAH HA EAHH! WOO HOO!" Now, my intent was to stay stone-faced and passive, but out of nowhere my head snapped suddenly to them and I roared, "QUIET!!!" It got my blood boiling for the weightroom, at least.
Speaking of which, I was greeted there by one very enthusiastic Andrew Rose, who I've known since middle school band. Yeah, he's a lifter now, and a Westside proponent at that. He's not very big, but he's the closest to my knowledge level out of anyone I've ever encountered in person. It feels weird casually speaking about glute ham raises and band techniques in a non-online venue, but very gratifying. He suggested that I enter a powerlifting competition with him when he finds a good event. I'd have to cut down to 210 or so, but that would be prime.
On business matters, I've officially regained back what I'd lost from my sick leave.
ME upper
Floor press:
6x5 135, 185, 225, 275, 295, 310 lbs.
> One month ago: 295 for 2 reps. Today: 310 for 5. An easy 5 with no struggle. I would have done an even 315 if I knew how much I'd regained. I am the seeker of power and my fist is the divine breath.
Arnold press:
1x10 65 lb. dumbbells
1x8 75 lb. dumbbells
1x5 65 lb. dumbbells
> Hell. I'd never expect these to do what they did to my shoulders. I was in pain from the blood flooding in, although the rest times were shorter than they'd normally be in the interest of time.
Bent-over rows:
2x8 210 lbs.
I ran out of time, so afterward, I went to the track and did two sets of 8 wide-grip pull-ups and some ab work.
If I was capable of being afraid, I'd most likely frighten myself, sometimes. I was minding my own business and walking innocently to the gym (kicking rocks at squirrels and car tires along the way - also innocently) before a packed car of very loud people swerved onto the street I was walking down. As they approached and passed me, they screamed out the window in my direction, "WOOOOOOOH! YEAH HA EAHH! WOO HOO!" Now, my intent was to stay stone-faced and passive, but out of nowhere my head snapped suddenly to them and I roared, "QUIET!!!" It got my blood boiling for the weightroom, at least.
Speaking of which, I was greeted there by one very enthusiastic Andrew Rose, who I've known since middle school band. Yeah, he's a lifter now, and a Westside proponent at that. He's not very big, but he's the closest to my knowledge level out of anyone I've ever encountered in person. It feels weird casually speaking about glute ham raises and band techniques in a non-online venue, but very gratifying. He suggested that I enter a powerlifting competition with him when he finds a good event. I'd have to cut down to 210 or so, but that would be prime.
On business matters, I've officially regained back what I'd lost from my sick leave.
ME upper
Floor press:
6x5 135, 185, 225, 275, 295, 310 lbs.
> One month ago: 295 for 2 reps. Today: 310 for 5. An easy 5 with no struggle. I would have done an even 315 if I knew how much I'd regained. I am the seeker of power and my fist is the divine breath.
Arnold press:
1x10 65 lb. dumbbells
1x8 75 lb. dumbbells
1x5 65 lb. dumbbells
> Hell. I'd never expect these to do what they did to my shoulders. I was in pain from the blood flooding in, although the rest times were shorter than they'd normally be in the interest of time.
Bent-over rows:
2x8 210 lbs.
I ran out of time, so afterward, I went to the track and did two sets of 8 wide-grip pull-ups and some ab work.
Tuesday, March 31, 2009
Entry #742
Apparently, the universe doesn't align itself to my very whim because my bag is still ripped. When I was going down the gym stairs, at the worst (i.e. best) possible timing that could happen, the contents in my gym bag - eight water bottles and some supplements - dropped out everywhere, right in the path of someone ascending up. "Whoa, we've got a spill here!" she proclaimed with astuteness that I can only wish to aspire to one day. I couldn't let myself look weak, so I explained, "No, no, it's all part of my workout, here."
No fatalities, unfortunately.
ME upper
Military press:
6x3 95, 135, 265, 185, 200, 210 lbs.
1x2 215 lbs.
> A substantial improvement, and I could have hit the last set of triples if I rested a while longer. 210 felt like nothing. I'm more or less back to the same level as I was before I was stricken with illness.
Floor crushers:
1x6 135 lbs.
1x7 135 lbs.
1x6 135 lbs.
> I like these for the disregarding clanging that fills the room, drowning out the talkative socialites. My triceps were destroyed, here.
Front raises:
1x16 55 lb. dumbbells
1x12 55 lb. dumbbells
Cable rows:
4x10 200 lbs.
Super-setted with:
Bilateral dumbbell curls:
2x8 45 lb. dumbbells
Apparently, the universe doesn't align itself to my very whim because my bag is still ripped. When I was going down the gym stairs, at the worst (i.e. best) possible timing that could happen, the contents in my gym bag - eight water bottles and some supplements - dropped out everywhere, right in the path of someone ascending up. "Whoa, we've got a spill here!" she proclaimed with astuteness that I can only wish to aspire to one day. I couldn't let myself look weak, so I explained, "No, no, it's all part of my workout, here."
No fatalities, unfortunately.
ME upper
Military press:
6x3 95, 135, 265, 185, 200, 210 lbs.
1x2 215 lbs.
> A substantial improvement, and I could have hit the last set of triples if I rested a while longer. 210 felt like nothing. I'm more or less back to the same level as I was before I was stricken with illness.
Floor crushers:
1x6 135 lbs.
1x7 135 lbs.
1x6 135 lbs.
> I like these for the disregarding clanging that fills the room, drowning out the talkative socialites. My triceps were destroyed, here.
Front raises:
1x16 55 lb. dumbbells
1x12 55 lb. dumbbells
Cable rows:
4x10 200 lbs.
Super-setted with:
Bilateral dumbbell curls:
2x8 45 lb. dumbbells
Thursday, March 26, 2009
Entry #741
Long time no update, comrade, but today made up for it. More on that soon. I've been training consistently and intensively, but it's exclusively been in regards to lifting. I cannot viably call myself a "fighter" unless I pick up steam - fast.
I'm late to bed and late to rise. I'll phase this out and eventually get my schedule running for school, which is in summer and on.
There's more, but today ruled, first and foremost. I was doing crazy plates (I seriously need a new name for these) for RE when I got fed up with the 25s constantly banging into the floor. Kettleballs are just far more optimal, but they were locked up beyond the closed-off section - still. I decided to take matters into my own hands and hop the fence. Quickly, I bagged the 45s and hoisted them up, which ripped a huge hole in my gym bag. It was worth it. I jumped out just as a couple of people came in the area to use the machines. There literally could not have been better timing on my part.
My arms had a very deep, roaring soreness within them from the combination of the insane stabilization required for the exercise and hoisting myself over the fence and back on sore appendages. It was an excruciatingly painful session the rest of the way through. Which ruled.
RE upper
Crazy plates:
4x15 75, 95, 150)
1x8 150 lbs. (kettleballs)
Overhead cable extensions:
4x12 100 lbs., rest was entire stack
Wide-grip pull-ups:
2x8
1x5
Hise shrugs:
3x15 275 lbs.
Long time no update, comrade, but today made up for it. More on that soon. I've been training consistently and intensively, but it's exclusively been in regards to lifting. I cannot viably call myself a "fighter" unless I pick up steam - fast.
I'm late to bed and late to rise. I'll phase this out and eventually get my schedule running for school, which is in summer and on.
There's more, but today ruled, first and foremost. I was doing crazy plates (I seriously need a new name for these) for RE when I got fed up with the 25s constantly banging into the floor. Kettleballs are just far more optimal, but they were locked up beyond the closed-off section - still. I decided to take matters into my own hands and hop the fence. Quickly, I bagged the 45s and hoisted them up, which ripped a huge hole in my gym bag. It was worth it. I jumped out just as a couple of people came in the area to use the machines. There literally could not have been better timing on my part.
My arms had a very deep, roaring soreness within them from the combination of the insane stabilization required for the exercise and hoisting myself over the fence and back on sore appendages. It was an excruciatingly painful session the rest of the way through. Which ruled.
RE upper
Crazy plates:
4x15 75, 95, 150)
1x8 150 lbs. (kettleballs)
Overhead cable extensions:
4x12 100 lbs., rest was entire stack
Wide-grip pull-ups:
2x8
1x5
Hise shrugs:
3x15 275 lbs.
Friday, March 13, 2009
Entry #740
DE upper
Push-press:
5x3 135 lbs.
3x3 185 lbs.
Skullcrushers:
4x8 50 lb. dumbbells
> I've gone 15 lbs. lighter to focus on form and keeping my elbows drawn in.
Cable flies:
> I don't even look at the weight. 1 set of 12, 2 sets of 10. My chest felt like exploding.
Wide-grip pull-ups:
1x8
2x6
1x5
> Extremely short rest times with no weight here. Next week, I'll add resistance and increase the intervals between sets. I felt a supreme pull in my lats from this.
Hise shrugs:
2x15 275 lbs.
I took this with my phone out of boredom.
DE upper
Push-press:
5x3 135 lbs.
3x3 185 lbs.
Skullcrushers:
4x8 50 lb. dumbbells
> I've gone 15 lbs. lighter to focus on form and keeping my elbows drawn in.
Cable flies:
> I don't even look at the weight. 1 set of 12, 2 sets of 10. My chest felt like exploding.
Wide-grip pull-ups:
1x8
2x6
1x5
> Extremely short rest times with no weight here. Next week, I'll add resistance and increase the intervals between sets. I felt a supreme pull in my lats from this.
Hise shrugs:
2x15 275 lbs.
I took this with my phone out of boredom.
Tuesday, March 10, 2009
Entry #739
DE lower
Overhead squats:
8x2 135 lbs.
> Some balance issues, and I didn't go ATG. I got about parallel on most reps, and a little more on a few strong ones. Twice, I lost my balance and dropped the bar, and three times I stumbled and stood up with the bar coming back to my chest, rather than keeping it up.
Romanian deadlifts (snatch grip):
3x8 315 lbs.
> This is always rock solid. It felt good to still feel strong on something.
Hammer curls:
1x12 60 lb. dumbbells
2x8 60 lb. dumbbells
> There's definitely some deltoid recruitment in hoisting the weight up, but I need heaviness right now.
Janda sit-ups:
3x8
Crush trainer
> 3 sets of 10 was less of a cakewalk than it should have been. I can say with certainty that it's from the overhand deads, though, and not because of any loss in crushing ability.
Moreover, these new bars have less knurling, so it's really a testament to my gripping ability that I don't do a mixed on RDLs anymore.
This dog followed me for a bit when I was walking home. I couldn't even see its form in the dark, but I heard the bell on its collar jingling. It's a very beautiful animal, rather small and with long, straight, orange fur. Beauty is for weaklings. Oh, and I was at the ready to destroy if it decided to attack, but it didn't make so much as a sound. It just walked along and sniffed things. Lazy bastard.
DE lower
Overhead squats:
8x2 135 lbs.
> Some balance issues, and I didn't go ATG. I got about parallel on most reps, and a little more on a few strong ones. Twice, I lost my balance and dropped the bar, and three times I stumbled and stood up with the bar coming back to my chest, rather than keeping it up.
Romanian deadlifts (snatch grip):
3x8 315 lbs.
> This is always rock solid. It felt good to still feel strong on something.
Hammer curls:
1x12 60 lb. dumbbells
2x8 60 lb. dumbbells
> There's definitely some deltoid recruitment in hoisting the weight up, but I need heaviness right now.
Janda sit-ups:
3x8
Crush trainer
> 3 sets of 10 was less of a cakewalk than it should have been. I can say with certainty that it's from the overhand deads, though, and not because of any loss in crushing ability.
Moreover, these new bars have less knurling, so it's really a testament to my gripping ability that I don't do a mixed on RDLs anymore.
This dog followed me for a bit when I was walking home. I couldn't even see its form in the dark, but I heard the bell on its collar jingling. It's a very beautiful animal, rather small and with long, straight, orange fur. Beauty is for weaklings. Oh, and I was at the ready to destroy if it decided to attack, but it didn't make so much as a sound. It just walked along and sniffed things. Lazy bastard.
Monday, March 9, 2009
Entry #738
I've lost a great deal of power, but I'm at peace with it. I will regain it, so there's no point in frustration at this point. I enjoy the challenge of feeling physically weak, in a way, because any mental deficiencies are glaringly highlighted. It takes a strong mind to forge through.
End cliche inspirational hammerings.
Here's today:
ME upper
Floor press:
4x5 135, 185, 225, 275 lbs.
1x2 295 lbs.
> Now, this is pathetic, but I didn't sweat it. I expect my pushing ability to shoot up in the following weeks.
Close-grip bench press:
3x8 205 lbs.
> One reassuring thing is that my performance on assistant lifts seems to always stay consistent. Reassurances are for weaklings.
Lat raises:
2x8 50 lb. dumbbells
1x8 35 lb. dumbbells
Reverse-grip barbell rows:
2x8 185 lbs.
2x6 185 lbs.
Ab circuit
I've lost a great deal of power, but I'm at peace with it. I will regain it, so there's no point in frustration at this point. I enjoy the challenge of feeling physically weak, in a way, because any mental deficiencies are glaringly highlighted. It takes a strong mind to forge through.
End cliche inspirational hammerings.
Here's today:
ME upper
Floor press:
4x5 135, 185, 225, 275 lbs.
1x2 295 lbs.
> Now, this is pathetic, but I didn't sweat it. I expect my pushing ability to shoot up in the following weeks.
Close-grip bench press:
3x8 205 lbs.
> One reassuring thing is that my performance on assistant lifts seems to always stay consistent. Reassurances are for weaklings.
Lat raises:
2x8 50 lb. dumbbells
1x8 35 lb. dumbbells
Reverse-grip barbell rows:
2x8 185 lbs.
2x6 185 lbs.
Ab circuit
Saturday, March 7, 2009
Entry #737
I was desperately sick for all of last week, and it took everything vested in me to eat above what a normal person would. Despite miserably choking down weightgainers all day, I still lost 10 pounds within a matter of days. Originally, I intended to train as I normally do (I arrogantly told myself I would "blast" my illness out of me), but once I thought things through and realized that I'd only prolong my condition by not allowing my immune system sufficient recovery, I ultimately set on taking things easy. What a disgusting word.
On Monday I did one mediocre ME day (rack lockouts for only 295 lbs.x3), and haven't been in the gym since. Beyond that, I've done some easy running sessions and push-ups here and there. I plan on giving myself hell next week. I'll take seconds.
Oh, and I pretty much never get sick, so this pissed me off. I really need to eat more organic foods enriched with vitamins.
I was desperately sick for all of last week, and it took everything vested in me to eat above what a normal person would. Despite miserably choking down weightgainers all day, I still lost 10 pounds within a matter of days. Originally, I intended to train as I normally do (I arrogantly told myself I would "blast" my illness out of me), but once I thought things through and realized that I'd only prolong my condition by not allowing my immune system sufficient recovery, I ultimately set on taking things easy. What a disgusting word.
On Monday I did one mediocre ME day (rack lockouts for only 295 lbs.x3), and haven't been in the gym since. Beyond that, I've done some easy running sessions and push-ups here and there. I plan on giving myself hell next week. I'll take seconds.
Oh, and I pretty much never get sick, so this pissed me off. I really need to eat more organic foods enriched with vitamins.
Thursday, February 19, 2009
Entry #736
ME lower
Rack pulls:
6x5 135, 225, 315, 365, 405, 455 lbs.
> The pins are lower, with the bar resting below my knee. I'd intended to do this before but I made a rookie error of only gauging the level of the pins, and then putting the bar on afterwards, which came at about knee height.
Barbell lunges:
3x8 185 lbs.
Standing band crunches:
4x12
Grip work (timed holds)
ME lower
Rack pulls:
6x5 135, 225, 315, 365, 405, 455 lbs.
> The pins are lower, with the bar resting below my knee. I'd intended to do this before but I made a rookie error of only gauging the level of the pins, and then putting the bar on afterwards, which came at about knee height.
Barbell lunges:
3x8 185 lbs.
Standing band crunches:
4x12
Grip work (timed holds)
Entry #735
RE upper
Crazy plates (I feel like an idiot using this name):
5x10 145 lbs.
> Rather than use the 45s, I opted for two 25s on each side so I could hang the plates lower. This increased the difficulty tenfold. My delts were screaming in pain from the tension of having to stabilize this beast.
Chest flyes:
3x12 55 lb. dumbbells
Cable extensions:
3x10 Entire rack
Chin-ups super-setted w/ Hise shrugs
High reps today, but that's the point of RE anyways.
I had 8-bit music from Castlevania II: Simon's Quest stuck in my head all day.
RE upper
Crazy plates (I feel like an idiot using this name):
5x10 145 lbs.
> Rather than use the 45s, I opted for two 25s on each side so I could hang the plates lower. This increased the difficulty tenfold. My delts were screaming in pain from the tension of having to stabilize this beast.
Chest flyes:
3x12 55 lb. dumbbells
Cable extensions:
3x10 Entire rack
Chin-ups super-setted w/ Hise shrugs
High reps today, but that's the point of RE anyways.
I had 8-bit music from Castlevania II: Simon's Quest stuck in my head all day.
Tuesday, February 17, 2009
Entry #734
I woke up late today, so I went to the track after my first meal. By the time I arrived, it was already evening. I did HIIT for some laps and practiced some forms, but there were people running around in the dark and it was pretty annoying, so after I finished the intervals I left.
Rather than return home, I figured I might as well stop by the gym and use their bag. It's in the closed off room that I always use for the power rack. After about five minutes the same personal trainer I always get pissed off at comes in with a client and starts bouncing that fucking ball on the wall. I wanted to pop it. I hate that exercise. Woe to whoever pays these clowns to learn how to do that.
Well, I'm minding my own business when the trainer approaches me and goes, "Hey, you're actually not supposed to be in here. This is just for trainers."
That makes zero sense, but I simply nod my head with gritted teeth, and then remember something. "So then---that section with the kettleballs is also locked up. I wanted to use a pair for tomorrow. Could I get some out?"
He frowns and doesn't say anything. AAA acting, there. "Ehhh..."
"Like I said, I just want one pair. I use them for benching."
"Nyehhh.....I don't know about that. It's a different area and all..."
Yeah, it's a different area, which is why I need access to it in the first place. I just walk out then and there; I don't have time for wishy-washy noodle kegs.
Instead, I head over to the bike room and skip rope. This is the first time I've ever seen myself do it in a mirror. I actually have pretty good footwork for it, and I kept it up at a sustained rate. Good work here. I alternated this with shadowboxing.
Before I left, I also did 40 reps of the bar on the bench for form. I'm aiming for a 405 lb. bench within this year.
I woke up late today, so I went to the track after my first meal. By the time I arrived, it was already evening. I did HIIT for some laps and practiced some forms, but there were people running around in the dark and it was pretty annoying, so after I finished the intervals I left.
Rather than return home, I figured I might as well stop by the gym and use their bag. It's in the closed off room that I always use for the power rack. After about five minutes the same personal trainer I always get pissed off at comes in with a client and starts bouncing that fucking ball on the wall. I wanted to pop it. I hate that exercise. Woe to whoever pays these clowns to learn how to do that.
Well, I'm minding my own business when the trainer approaches me and goes, "Hey, you're actually not supposed to be in here. This is just for trainers."
That makes zero sense, but I simply nod my head with gritted teeth, and then remember something. "So then---that section with the kettleballs is also locked up. I wanted to use a pair for tomorrow. Could I get some out?"
He frowns and doesn't say anything. AAA acting, there. "Ehhh..."
"Like I said, I just want one pair. I use them for benching."
"Nyehhh.....I don't know about that. It's a different area and all..."
Yeah, it's a different area, which is why I need access to it in the first place. I just walk out then and there; I don't have time for wishy-washy noodle kegs.
Instead, I head over to the bike room and skip rope. This is the first time I've ever seen myself do it in a mirror. I actually have pretty good footwork for it, and I kept it up at a sustained rate. Good work here. I alternated this with shadowboxing.
Before I left, I also did 40 reps of the bar on the bench for form. I'm aiming for a 405 lb. bench within this year.
Monday, February 16, 2009
Entry #732
I hate birthdays.
Anyways, my military press is picking up steam.
January 13: 4 reps, 200 lbs.
February 16: 5 reps, 210 lbs.
Arnold Schwarzenegger in Pumping Iron: "Come on Frahn-co. Lazy bahstard. Let's get sehrious naow."
Seriously, I have to wake up earlier and make more out of my days, rather than doing nothing but lifting. My conditioning is most likely below where it should be.
ME upper
Military press:
6x5 95, 135, 165, 185, 205, 210 lbs.
> The loading application was incredibly easy for my muscles to manhandle, but my coordination is still suspect, so I stumbled at times and actually failed the first try at the fifth rep of the last set before I succeeded on another attempt. Therefore, I technically did 5.5 reps. The fact that the successful attempt was easy when I regained my balance testified just how helpful doing push-presses (DE) have been.
Tate press:
1x10 75 lb. dumbbells
3x8 75 lb. dumbbells
Horizontal front raises:
2x8 40 lb. dumbbells
I ran out of time to the fault of the front desk lady, who told me they close 30 minutes later than they actually do. Will do lat stuff tomorrow.
I saw that I had my cellphone in my bag, so I took a picture of my forearm in between sets because I was bored.
I hate birthdays.
Anyways, my military press is picking up steam.
January 13: 4 reps, 200 lbs.
February 16: 5 reps, 210 lbs.
Arnold Schwarzenegger in Pumping Iron: "Come on Frahn-co. Lazy bahstard. Let's get sehrious naow."
Seriously, I have to wake up earlier and make more out of my days, rather than doing nothing but lifting. My conditioning is most likely below where it should be.
ME upper
Military press:
6x5 95, 135, 165, 185, 205, 210 lbs.
> The loading application was incredibly easy for my muscles to manhandle, but my coordination is still suspect, so I stumbled at times and actually failed the first try at the fifth rep of the last set before I succeeded on another attempt. Therefore, I technically did 5.5 reps. The fact that the successful attempt was easy when I regained my balance testified just how helpful doing push-presses (DE) have been.
Tate press:
1x10 75 lb. dumbbells
3x8 75 lb. dumbbells
Horizontal front raises:
2x8 40 lb. dumbbells
I ran out of time to the fault of the front desk lady, who told me they close 30 minutes later than they actually do. Will do lat stuff tomorrow.
I saw that I had my cellphone in my bag, so I took a picture of my forearm in between sets because I was bored.
Tuesday, February 10, 2009
Entry #731
Rumor of my death has been greatly exaggerated.
ME upper
Floor press:
5x3 135, 225, 275, 295, 315 lbs.
1x2 335 lbs.
Close-grip bench:
1x10 205 lbs.
1x8 205 lbs.
1x7 205 lbs.
Bilateral bent-over lat raises:
1x10 40 lb. dumbbells
1x10 45 lb. dumbbells
1x10 45 lb. dumbbells
Chin-ups
Ab circuit
Exhausted. More analysis soon.
Rumor of my death has been greatly exaggerated.
ME upper
Floor press:
5x3 135, 225, 275, 295, 315 lbs.
1x2 335 lbs.
Close-grip bench:
1x10 205 lbs.
1x8 205 lbs.
1x7 205 lbs.
Bilateral bent-over lat raises:
1x10 40 lb. dumbbells
1x10 45 lb. dumbbells
1x10 45 lb. dumbbells
Chin-ups
Ab circuit
Exhausted. More analysis soon.
Monday, February 2, 2009
Entry #730
Not fighting is truly the pits. Updating bears little incentive when the only changing variable are some numbers. This will change soon enough, when I get a bike for next school semester and will have a mode of transportation to the boxing gym. It's about time, I say.
ME upper
Floor press:
5x5 135, 185, 225, 275, 295 lbs.
1x3 315 lbs.
> This was miserable. I felt extraordinarily weak. Heads will roll. I haven't done DE in awhile, so I can definitely conclude that I gain more from speed day than repetition.
Close-grip bench:
3x8 205 lbs.
Bilateral bent-over lat raises:
1x8 35 lb. dumbbells
1x10 35 lb. dumbbells
1x8 40 lb. dumbbells
Chin-ups:
4x8
Ab circuit
Not fighting is truly the pits. Updating bears little incentive when the only changing variable are some numbers. This will change soon enough, when I get a bike for next school semester and will have a mode of transportation to the boxing gym. It's about time, I say.
ME upper
Floor press:
5x5 135, 185, 225, 275, 295 lbs.
1x3 315 lbs.
> This was miserable. I felt extraordinarily weak. Heads will roll. I haven't done DE in awhile, so I can definitely conclude that I gain more from speed day than repetition.
Close-grip bench:
3x8 205 lbs.
Bilateral bent-over lat raises:
1x8 35 lb. dumbbells
1x10 35 lb. dumbbells
1x8 40 lb. dumbbells
Chin-ups:
4x8
Ab circuit
Tuesday, January 27, 2009
Entry #729
ME upper
Military press:
5x3 95, 135, 165, 185, 205 lbs.
1x2 220 lbs.
> Blast, so very close. I didn't fail, but I stopped after two, thinking that I would not be able to continue on with the final rep. That's the problem, right there. Don't think. Lift. The first two came smoothly.
Tate press:
4x10 70 lb. dumbbells
Bilateral front raises
super-setted w/
Cable rows:
3x8 40 lb. dumbbells
3x10 180 lbs.
> Yes, I ran out of time. My shoulders were murdered by this, though. It felt great.
Need more fight.
ME upper
Military press:
5x3 95, 135, 165, 185, 205 lbs.
1x2 220 lbs.
> Blast, so very close. I didn't fail, but I stopped after two, thinking that I would not be able to continue on with the final rep. That's the problem, right there. Don't think. Lift. The first two came smoothly.
Tate press:
4x10 70 lb. dumbbells
Bilateral front raises
super-setted w/
Cable rows:
3x8 40 lb. dumbbells
3x10 180 lbs.
> Yes, I ran out of time. My shoulders were murdered by this, though. It felt great.
Need more fight.
Friday, January 23, 2009
Entry #728
My gym is putting some portions of it to pretty great use. They're setting up a climbing rope next to a pair of gymnastic rings, and it looks like there will be enough space for some other innovations. It's in the same room as the kettleballs (which is, unfortunately, fenced off for the moment), so I'm digging the unconventionality of that section.
ME lower
Rack pulls:
6x5 135, 225, 315, 365, 405, 455 lbs.
> I actually failed my first set of 405 at 2 reps because my hands were sweaty, especially on these new bars that have smoother knurling. The callouses on my palms also hurt like mad, but I forced myself to ignore the pain on the repeat. Putting all of my mind into the lift made 455 very easy, and I would have gone up to 500 if it werent for time.
Dumbbell lunges:
3x10 100 lb. dumbbells
Hyperextensions:
3x10 45 lb. plate (held overhead)
Bilateral dumbbell curls:
2x8 40 lb. dumbbells
My gym is putting some portions of it to pretty great use. They're setting up a climbing rope next to a pair of gymnastic rings, and it looks like there will be enough space for some other innovations. It's in the same room as the kettleballs (which is, unfortunately, fenced off for the moment), so I'm digging the unconventionality of that section.
ME lower
Rack pulls:
6x5 135, 225, 315, 365, 405, 455 lbs.
> I actually failed my first set of 405 at 2 reps because my hands were sweaty, especially on these new bars that have smoother knurling. The callouses on my palms also hurt like mad, but I forced myself to ignore the pain on the repeat. Putting all of my mind into the lift made 455 very easy, and I would have gone up to 500 if it werent for time.
Dumbbell lunges:
3x10 100 lb. dumbbells
Hyperextensions:
3x10 45 lb. plate (held overhead)
Bilateral dumbbell curls:
2x8 40 lb. dumbbells
Thursday, January 22, 2009
| Entry #726 ****, I erased last week's entry. Here it is: Here's yesterday's session. I obviously did more sets, but only showed one of each exercise in the inerest of pacing. http://www.youtube.com/watch?v=CqPzgn48jzI |
Wednesday, January 21, 2009
Entry #727
My internet's been out of commission, but I'm back online.
RE upper
Incline bench press:
1x20 95 lbs.
1x15 135 lbs.
1x9 185 lbs.
1x7 185 lbs.
1x10 135 lbs.
Dumbbell flyes:
3x10 55 lb. dumbbells
> I've taken a liking to this again for shoulder health.
Overhead EZ bar extensions:
4x7 110 lbs.
> I'm good at this weight after dynamic effort, but my triceps were worn today. These were ugly, ugly reps, with excessive back swaying and splayed elbows. I'll definitely go about 10 lbs. lighter next time.
Weighted pull-ups:
1x8 50 lbs.
1x7 50 lbs.
2x5 50 lbs.
> Much stronger reps than last week.
My internet's been out of commission, but I'm back online.
RE upper
Incline bench press:
1x20 95 lbs.
1x15 135 lbs.
1x9 185 lbs.
1x7 185 lbs.
1x10 135 lbs.
Dumbbell flyes:
3x10 55 lb. dumbbells
> I've taken a liking to this again for shoulder health.
Overhead EZ bar extensions:
4x7 110 lbs.
> I'm good at this weight after dynamic effort, but my triceps were worn today. These were ugly, ugly reps, with excessive back swaying and splayed elbows. I'll definitely go about 10 lbs. lighter next time.
Weighted pull-ups:
1x8 50 lbs.
1x7 50 lbs.
2x5 50 lbs.
> Much stronger reps than last week.
Tuesday, January 13, 2009
Entry #725
ME upper
Military press:
4x5 95, 135, 155, 185 lbs.
1x4 200 lbs.
1x3 200 lbs.
> I need to do more overhead pressing. The weight didn't feel heavy, but my coordination and balance were completely off. I was stumbling backwards in some instances.
Tate press:
4x8 70 lb. dumbbells
Bilateral front raises:
3x8 40 lb. dumbbells
Cable rows:
4x10 200 lbs.
ME upper
Military press:
4x5 95, 135, 155, 185 lbs.
1x4 200 lbs.
1x3 200 lbs.
> I need to do more overhead pressing. The weight didn't feel heavy, but my coordination and balance were completely off. I was stumbling backwards in some instances.
Tate press:
4x8 70 lb. dumbbells
Bilateral front raises:
3x8 40 lb. dumbbells
Cable rows:
4x10 200 lbs.
Thursday, January 8, 2009
Tuesday, January 6, 2009
Entry #723
DE lower
Box squats + bands:
10 x 2 225 lbs.
> 5 to parallel, 5 to ATG.
Good mornings:
2 x 8 225 lbs.
1 x 1 225 lbs.
> I was running out of time and started the third too early. I could tell from the first rep that I would be risking injury continuing on, so I axed it and left.
From there, I went to the high school field and did ab and grip work.
And now, I'm dead tired.
DE lower
Box squats + bands:
10 x 2 225 lbs.
> 5 to parallel, 5 to ATG.
Good mornings:
2 x 8 225 lbs.
1 x 1 225 lbs.
> I was running out of time and started the third too early. I could tell from the first rep that I would be risking injury continuing on, so I axed it and left.
From there, I went to the high school field and did ab and grip work.
And now, I'm dead tired.
Monday, January 5, 2009
Entry #722
My gym has pretty much redeemed itself. The kettleballs are awesome, and they put in some new plates. They're not as badass as the old ones, but they're about as good as rubbers can get - much better than what they had. It's a point of aesthetics, but the principle counts here. There was no reason to get rid of perfectly good weights in exchange for what replaced them.
There are two new squat racks. Power racks are more versatile, but at least they aren't Smith machines.
The only conundrum left is that the dumbbells don't go past 100 lbs. They nixed the 105s, 110s, 115s, and 120s. Those were also unrubberized, in contrast to anything below. It's this theme of making everything look "friendlier" by axing the scarred, bare iron weights that gets my blood boiling.
ME upper
Bench press:
4x5 135, 185, 225, 275 lbs.
1x4¾ 295 lbs.
> This was done in the power rack, which is where I'll be benching from now on.
> I've lost some strength from my time out of the weight room. I was supposed to go up to 305 for 5 today, but I could tell that it wouldn't be happening. More than anything, I'm anticipatory of everything I plan on doing to make it up, and then some.
> On the 275, I was too low under the bar, and I kept hitting the pins on the way up. I actually failed one rep in the middle by clanging it into the support and killing my momentum, and then I had to press it up from a dead pause, which wasn't difficult.
Tate press:
4x8 70 lb. dumbbells
Kettleball front raises:
3 x 16 16 kg kettleballs
> These felt about the equivalent of doing 50 lb. dumbbells. The weight disposition made quite a difference, surprisingly.
Horizontal cable rows:
1 x 5 260 lbs.
2 x 10 120 lbs.
My gym has pretty much redeemed itself. The kettleballs are awesome, and they put in some new plates. They're not as badass as the old ones, but they're about as good as rubbers can get - much better than what they had. It's a point of aesthetics, but the principle counts here. There was no reason to get rid of perfectly good weights in exchange for what replaced them.
There are two new squat racks. Power racks are more versatile, but at least they aren't Smith machines.
The only conundrum left is that the dumbbells don't go past 100 lbs. They nixed the 105s, 110s, 115s, and 120s. Those were also unrubberized, in contrast to anything below. It's this theme of making everything look "friendlier" by axing the scarred, bare iron weights that gets my blood boiling.
ME upper
Bench press:
4x5 135, 185, 225, 275 lbs.
1x4¾ 295 lbs.
> This was done in the power rack, which is where I'll be benching from now on.
> I've lost some strength from my time out of the weight room. I was supposed to go up to 305 for 5 today, but I could tell that it wouldn't be happening. More than anything, I'm anticipatory of everything I plan on doing to make it up, and then some.
> On the 275, I was too low under the bar, and I kept hitting the pins on the way up. I actually failed one rep in the middle by clanging it into the support and killing my momentum, and then I had to press it up from a dead pause, which wasn't difficult.
Tate press:
4x8 70 lb. dumbbells
Kettleball front raises:
3 x 16 16 kg kettleballs
> These felt about the equivalent of doing 50 lb. dumbbells. The weight disposition made quite a difference, surprisingly.
Horizontal cable rows:
1 x 5 260 lbs.
2 x 10 120 lbs.
Thursday, January 1, 2009
Entry #721
The gym is closed. Whole Foods is closed. My school's office is closed.
I hate this time of the year. And Easter. And Halloween. And Valentine's Day. Not that anywhere is closed on Valentine's Day, but it's still rage-inducing.
I'm planning on going to Ace Hardware or somewhere on the weekend to get some boards to make board press equipment.
The gym is closed. Whole Foods is closed. My school's office is closed.
I hate this time of the year. And Easter. And Halloween. And Valentine's Day. Not that anywhere is closed on Valentine's Day, but it's still rage-inducing.
I'm planning on going to Ace Hardware or somewhere on the weekend to get some boards to make board press equipment.
Wednesday, December 31, 2008
Tuesday, December 30, 2008
Entry #719
I saved the power rack. I've been leaving the weights in it unracked each time because nobody uses it. Apparently, someone took notice that it was seeing action, and it's now in a permanent spot, sans "For Sale" sign.
We did it, my Love.
If I was a wuss, I would do one of those stupid emoticon hearts.
Also, they brought in some kettleballs. They don't really offer much that you can't get from dumbbells, but they look interesting to try.
For this week, I'm replacing ME with a dynamic day in the interest of bringing myself back up after taking a week off.
DE upper
Speed bench + bands:
10 x 3 185 lbs.
> The fastest I've done. I'm striving very much for overcompensation after reading some EliteFTS articles.
Barbell skullcrushers:
4 x 8 145 lbs.
Lateral raises:
3 x 8 50 lb. dumbbells
JS rows:
4 x 8 215 lbs.
Alternating dumbbell curls:
3 x 12 50 lb. dumbbells
My legs still hurt from Sunday's cramps, and the bridge of my nose is a little sore from getting hit. Also, I'm working with a good keyboard, finally.
Officially endorsed by Satan.
I saved the power rack. I've been leaving the weights in it unracked each time because nobody uses it. Apparently, someone took notice that it was seeing action, and it's now in a permanent spot, sans "For Sale" sign.
We did it, my Love.
If I was a wuss, I would do one of those stupid emoticon hearts.
Also, they brought in some kettleballs. They don't really offer much that you can't get from dumbbells, but they look interesting to try.
For this week, I'm replacing ME with a dynamic day in the interest of bringing myself back up after taking a week off.
DE upper
Speed bench + bands:
10 x 3 185 lbs.
> The fastest I've done. I'm striving very much for overcompensation after reading some EliteFTS articles.
Barbell skullcrushers:
4 x 8 145 lbs.
Lateral raises:
3 x 8 50 lb. dumbbells
JS rows:
4 x 8 215 lbs.
Alternating dumbbell curls:
3 x 12 50 lb. dumbbells
My legs still hurt from Sunday's cramps, and the bridge of my nose is a little sore from getting hit. Also, I'm working with a good keyboard, finally.
Officially endorsed by Satan.
Sunday, December 28, 2008
Entry #718
Figures I have a broken keyboard on my best training day of the year. Will try to be as thorough as possible without driving myself mad from editing every word error.
Met up with George and tried to get into the gym. He's not a member so it was a no-go. We got him in last time on a free trial thing, but the same lady was working today and she recognized him. Should have worn a disguise. Went to the tennis courts instead. Took turns having one man box, the other evade. Allowed countering. Went pretty typical.
George expressed frustration at not being familiar enough with boxing, so we sparred using whatever we wanted to, with just kicks. He wanted to stay on a straight line, TKD style I guess, but I told him I move laterally a lot, so he shrugged and said okay. I quite enjoyed doing this. I took the Muay Thai stance I learned at AKA and continually hit him with shin kicks. A couple of times I nearly hit him in the groin, so must watch out for that. Make a clear mental distinction before hitting: high or low. Not middle.
Made an attempt to grab one of his kicks and he said they don't do that in TKD. I told him I'll do it if I find a really obvious opportunity for it. To be honest, I was getting annoyed by all these arbitrary settings, but whatever. He landed good shots, which I blocked. Much of time they missed from me simply moving to the side.
Eventually he noted that the shin kicks were starting to bother him. We stopped by that time. I, myself, took several breathers to ease out cramping in my legs. I felt pretty good about it, but he said it wasn't very productive because of how different our styles are. We had a small exchange on this.
Afterwards, we went on about a four-mile run to the park and back. I warned him that my ankles have been hurting on just a quarter of that distance because of my weight, and that I've mostly been doing HIIT to condition them. He said it's fine, we can stop when they do. So we started. I adopted a slower pace than him from the start to conserve my stamina, so he was getting a bit ahead of me, but slow and steady, I reasoned. Turned out to be a good idea. I made it all the way to our destination, the park dam. Didn't expect to make it half that far. Ankles felt perfect and I wasn't out of breath at any point. Biggest problem was cramping in my...quads? Weird. I don't usually cramp just from running, and when I do it's in my calves. It came within the first ten minutes, but I ignored it and it went away. On the way back, though, I stopped to go to the bathroom and the pain was so bad I could barely walk. I fought through it again. George remarked that he had a cramp, too. We walked up the hill away from the park and then jogged back to my place. Jogging was okay, but walking was nearly impossible for some reason.
I block too much with my forearms:
Figures I have a broken keyboard on my best training day of the year. Will try to be as thorough as possible without driving myself mad from editing every word error.
Met up with George and tried to get into the gym. He's not a member so it was a no-go. We got him in last time on a free trial thing, but the same lady was working today and she recognized him. Should have worn a disguise. Went to the tennis courts instead. Took turns having one man box, the other evade. Allowed countering. Went pretty typical.
George expressed frustration at not being familiar enough with boxing, so we sparred using whatever we wanted to, with just kicks. He wanted to stay on a straight line, TKD style I guess, but I told him I move laterally a lot, so he shrugged and said okay. I quite enjoyed doing this. I took the Muay Thai stance I learned at AKA and continually hit him with shin kicks. A couple of times I nearly hit him in the groin, so must watch out for that. Make a clear mental distinction before hitting: high or low. Not middle.
Made an attempt to grab one of his kicks and he said they don't do that in TKD. I told him I'll do it if I find a really obvious opportunity for it. To be honest, I was getting annoyed by all these arbitrary settings, but whatever. He landed good shots, which I blocked. Much of time they missed from me simply moving to the side.
Eventually he noted that the shin kicks were starting to bother him. We stopped by that time. I, myself, took several breathers to ease out cramping in my legs. I felt pretty good about it, but he said it wasn't very productive because of how different our styles are. We had a small exchange on this.
Afterwards, we went on about a four-mile run to the park and back. I warned him that my ankles have been hurting on just a quarter of that distance because of my weight, and that I've mostly been doing HIIT to condition them. He said it's fine, we can stop when they do. So we started. I adopted a slower pace than him from the start to conserve my stamina, so he was getting a bit ahead of me, but slow and steady, I reasoned. Turned out to be a good idea. I made it all the way to our destination, the park dam. Didn't expect to make it half that far. Ankles felt perfect and I wasn't out of breath at any point. Biggest problem was cramping in my...quads? Weird. I don't usually cramp just from running, and when I do it's in my calves. It came within the first ten minutes, but I ignored it and it went away. On the way back, though, I stopped to go to the bathroom and the pain was so bad I could barely walk. I fought through it again. George remarked that he had a cramp, too. We walked up the hill away from the park and then jogged back to my place. Jogging was okay, but walking was nearly impossible for some reason.
I block too much with my forearms:
Saturday, December 27, 2008
Entry #718
Keyboard is broken. Cannot type efficiently. That first sentence came out "Keyvb5oard is vb5rokemn6." So I have to edit everything. Entries will be brief and to the point until new keyboard arrives in mail.
Did not lift this week. I hate Christmas. Have been doing HIIT regularly. Sparring George tomorrow.
Keyboard is broken. Cannot type efficiently. That first sentence came out "Keyvb5oard is vb5rokemn6." So I have to edit everything. Entries will be brief and to the point until new keyboard arrives in mail.
Did not lift this week. I hate Christmas. Have been doing HIIT regularly. Sparring George tomorrow.
Tuesday, December 23, 2008
Entry #717
Today was abysmal. I attempted to do ME on the new bench for the first time. Its locks are set too low, so one either has to pin press the barbell to get it set up, or drag it off and let it drop down as it is, at that height. The problem with the former is obvious. I thought I could get away with the latter, but going up was incredibly slow. Cutting the down portion essentially negates any role the stretch reflex plays in the eccentric/concentric transfer, so performance suffers (interestingly, this may prove to be a good thing for DE).
This, if I may be so crass, pissed the fuck out of me. I decided to move everything to the off-limits room that's filled with construction equipment so I could bench in the power rack, instead. Ah, my old friend. There you stand in the darkness, presiding over the rubble, neglected but ever vigilant. They are not worth the steel of your very frame. There was a dusty paper sign face down on the floor next to it. I grabbed it and read, "This machine for sale. See front desk." How shameful. How sad. I set the pins up and went back to the previous room to drag a bench over, wondering why I hadn't just done this from the start. I was at 295 on the bar and working up to doing 325x3. That didn't happen. The safety bars were set too high, so on the second rep the barbell clanged sharply against the lock, which threw me off balance and made me fail. At about that time, I noticed it was nearing closing time, so I just left it at that.
It's worth the consideration of actually taking up their offer and buying it. I'm confident it would fit under my patio if I axed the punching bag. Then, I could use the money that was going to this pathetic place for a boxing gym. Plus, there are a few remaining iron plates that I snuck out before renovations started and they replaced everything with the pussy rubber ones. They probably don't want those, so maybe I could get a deal on some 45s and a bar. I'm liking this idea - a lot.
Today was abysmal. I attempted to do ME on the new bench for the first time. Its locks are set too low, so one either has to pin press the barbell to get it set up, or drag it off and let it drop down as it is, at that height. The problem with the former is obvious. I thought I could get away with the latter, but going up was incredibly slow. Cutting the down portion essentially negates any role the stretch reflex plays in the eccentric/concentric transfer, so performance suffers (interestingly, this may prove to be a good thing for DE).
This, if I may be so crass, pissed the fuck out of me. I decided to move everything to the off-limits room that's filled with construction equipment so I could bench in the power rack, instead. Ah, my old friend. There you stand in the darkness, presiding over the rubble, neglected but ever vigilant. They are not worth the steel of your very frame. There was a dusty paper sign face down on the floor next to it. I grabbed it and read, "This machine for sale. See front desk." How shameful. How sad. I set the pins up and went back to the previous room to drag a bench over, wondering why I hadn't just done this from the start. I was at 295 on the bar and working up to doing 325x3. That didn't happen. The safety bars were set too high, so on the second rep the barbell clanged sharply against the lock, which threw me off balance and made me fail. At about that time, I noticed it was nearing closing time, so I just left it at that.
It's worth the consideration of actually taking up their offer and buying it. I'm confident it would fit under my patio if I axed the punching bag. Then, I could use the money that was going to this pathetic place for a boxing gym. Plus, there are a few remaining iron plates that I snuck out before renovations started and they replaced everything with the pussy rubber ones. They probably don't want those, so maybe I could get a deal on some 45s and a bar. I'm liking this idea - a lot.
Wednesday, December 17, 2008
Entry #716
Well, today ruled. George and I went hiking up at Castle Rock. It got dark early, so I kept running into things and slipping off ledges. I'm pretty sure I almost killed myself on more instances than one, which is the mark of a worthwhile day. We didn't run into any wolverines or anything, but we did get fined by the ranger when we emerged for staying past dark. I had to restrain myself from saying "Awesome" when he was lecturing us on how people have died here. What a wuss. Dying builds character.
Well, today ruled. George and I went hiking up at Castle Rock. It got dark early, so I kept running into things and slipping off ledges. I'm pretty sure I almost killed myself on more instances than one, which is the mark of a worthwhile day. We didn't run into any wolverines or anything, but we did get fined by the ranger when we emerged for staying past dark. I had to restrain myself from saying "Awesome" when he was lecturing us on how people have died here. What a wuss. Dying builds character.
Tuesday, December 16, 2008
Monday, December 15, 2008
Entry #714
These fools running my gym almost got to me last week, but I'm feeling more level-headed now. Basically, renovations here mean that almost everything useful is getting dumped.
Both bench press benches are gone (two was already a disproportionate number compared to their rate of usage). The new one that's replaced them is horrible. The pins are set far too low, so you have to pin press the weight to get it set up.
Solution: bench in the power rack.
The power rack is sitting alone and untended to in the off-limits room, which I use anyways. Who knows how much longer it'll stay.
Solution: don't let any construction worker near it.
They got rid of the reverse hyperextension station.
Solution: glute ham raises on one of the many leg curl machines.
Rusty, Soviet-era iron plates have been replaced by wafer-thin rubber ones.
Solution: murder.
ME upper
Floor press:
6 x 3 135, 185, 225, 275, 310, 330 lbs.
Overhead EZ bar extensions:
3 x 8 105 lbs.
Super-setted with:
Bilateral dumbbell curls:
3 x 8 45 lb. dumbbells
> Weights were extremely light in consideration of time.
Bent-over lateral raises:
2 x 16 45 lb. dumbbells
The gym closed at this point, so I went over to the track for pull-ups and ab work.
These fools running my gym almost got to me last week, but I'm feeling more level-headed now. Basically, renovations here mean that almost everything useful is getting dumped.
Both bench press benches are gone (two was already a disproportionate number compared to their rate of usage). The new one that's replaced them is horrible. The pins are set far too low, so you have to pin press the weight to get it set up.
Solution: bench in the power rack.
The power rack is sitting alone and untended to in the off-limits room, which I use anyways. Who knows how much longer it'll stay.
Solution: don't let any construction worker near it.
They got rid of the reverse hyperextension station.
Solution: glute ham raises on one of the many leg curl machines.
Rusty, Soviet-era iron plates have been replaced by wafer-thin rubber ones.
Solution: murder.
ME upper
Floor press:
6 x 3 135, 185, 225, 275, 310, 330 lbs.
Overhead EZ bar extensions:
3 x 8 105 lbs.
Super-setted with:
Bilateral dumbbell curls:
3 x 8 45 lb. dumbbells
> Weights were extremely light in consideration of time.
Bent-over lateral raises:
2 x 16 45 lb. dumbbells
The gym closed at this point, so I went over to the track for pull-ups and ab work.
Tuesday, December 9, 2008
Monday, December 8, 2008
Entry #712
ME upper
Floor press:
6 x 5 135, 185, 225, 275, 295, 310 lbs.
> Form was superb.
Overhead EZ bar extensions:
1 x 10 85 lbs.
2 x 8 95 lbs.
Super-setted with:
Bilateral dumbbell curls:
1 x 12 45 lb. dumbbells
2 x 10 45 lb. dumbbells
> Weights were extremely light in consideration of time.
Bent-over lateral raises:
2 x 16 45 lb. dumbbells
The gym closed at this point, so I went over to the track for pull-ups and ab work.
ME upper
Floor press:
6 x 5 135, 185, 225, 275, 295, 310 lbs.
> Form was superb.
Overhead EZ bar extensions:
1 x 10 85 lbs.
2 x 8 95 lbs.
Super-setted with:
Bilateral dumbbell curls:
1 x 12 45 lb. dumbbells
2 x 10 45 lb. dumbbells
> Weights were extremely light in consideration of time.
Bent-over lateral raises:
2 x 16 45 lb. dumbbells
The gym closed at this point, so I went over to the track for pull-ups and ab work.
Wednesday, December 3, 2008
Thursday, November 27, 2008
Entry #710
My delts are completely fried. I thought it was a skin rash or something at first, but it's actually just very concentrated soreness. This bodes well for MP next week.
This will be the first Thanksgiving in years that I'm eating dinner with anybody. I'd rather go out and train, but I'm forcing myself to attend at my father's invitation. At least there will be food. I plan on bringing The Oxford Book of Modern Science Writing to indulge in while everyone is talking after dinner. I don't speak Farsi, so I'd end up just sitting there and being clueless anyways.
I plan on doing HIIT when I finally get back.
My delts are completely fried. I thought it was a skin rash or something at first, but it's actually just very concentrated soreness. This bodes well for MP next week.
This will be the first Thanksgiving in years that I'm eating dinner with anybody. I'd rather go out and train, but I'm forcing myself to attend at my father's invitation. At least there will be food. I plan on bringing The Oxford Book of Modern Science Writing to indulge in while everyone is talking after dinner. I don't speak Farsi, so I'd end up just sitting there and being clueless anyways.
I plan on doing HIIT when I finally get back.
Wednesday, November 26, 2008
Entry #709
Renovations continue at the gym. Look no further for the futility and wastefulness of human nature. The walls don't need painting, but they get paint. The equipment doesn't need reorganizing, but they get reorganized. The rooms don't need to be switched, but they get switched. Maybe they're just artificially trying to create jobs. In that case, I salute their patriotism.
I was shaking my head yesterday and muttering, "Too many machines", and one of the employees laughed and said, "Yeah, someone like you doesn't need these things." They got rid of the basketball court to fill it up with useless exercise machines. How many leg curl stations do you need? The answer is zero, for the record.
Today was pretty badass, though. They're moving everything into the other room, so everything was a mess. Sure enough, though, the power rack was in its usual spot. I did squats amidst what looked like a warzone. Machines and benches lay piled in heaps around me, and I stood the victor.
DE lower
Speed front squats:
10 x 2 225 lbs.
Good mornings:
2 x 8 220 lbs.
I ran out of time here, so I went to the high school and finished up in the grass.
Strict crunches
Crush gripper
Renovations continue at the gym. Look no further for the futility and wastefulness of human nature. The walls don't need painting, but they get paint. The equipment doesn't need reorganizing, but they get reorganized. The rooms don't need to be switched, but they get switched. Maybe they're just artificially trying to create jobs. In that case, I salute their patriotism.
I was shaking my head yesterday and muttering, "Too many machines", and one of the employees laughed and said, "Yeah, someone like you doesn't need these things." They got rid of the basketball court to fill it up with useless exercise machines. How many leg curl stations do you need? The answer is zero, for the record.
Today was pretty badass, though. They're moving everything into the other room, so everything was a mess. Sure enough, though, the power rack was in its usual spot. I did squats amidst what looked like a warzone. Machines and benches lay piled in heaps around me, and I stood the victor.
DE lower
Speed front squats:
10 x 2 225 lbs.
Good mornings:
2 x 8 220 lbs.
I ran out of time here, so I went to the high school and finished up in the grass.
Strict crunches
Crush gripper
Tuesday, November 25, 2008
Monday, November 17, 2008
Friday, November 14, 2008
Entry #706
I'm raging over the renovations that my gym is going through. They've replaced all of the rusty metal plates with these wimpy black rubbers that aren't even as thick. It doesn't really make a difference, of course, but it's the principle of the matter. Luckily, last week, I smuggled four of the old 45s out of their shipping area and into the weight room. They've since been left behind, and I use them on every occasion.
Now, on the bar, that makes for only 225, so when I was doing squats today, I was looking for something else to use besides the new plates when I thought about going with the Soviet-style Olympic ones they have marked in kilograms. They're also rubberized, but they're thick and scarred. Nobody ever uses them. Perfect.
Also, it's worth noting that I've started doing standing ab work with the bands at the advice of EliteFTS. My midsection is still shredded from Tuesday's session. This should translate to better control on squats.
ME lower
Squats:
7 x 3 135, 185, 225, 275, 315, 365, 395 lbs.
> Very easy.
Side lunges:
3 x 8 135, 185, 185 lbs.
> This was a new movement from the pages of Hatfield's book.
Reverse hyperextensions:
1 x 8
Crush gripper:
3 x 5
For dinner, I made this:
Fatal to mortal men, the Manwich is more than mere food - it is an experience.
An experience mostly of anger as the entire thing falls apart on the first bite.
I'm raging over the renovations that my gym is going through. They've replaced all of the rusty metal plates with these wimpy black rubbers that aren't even as thick. It doesn't really make a difference, of course, but it's the principle of the matter. Luckily, last week, I smuggled four of the old 45s out of their shipping area and into the weight room. They've since been left behind, and I use them on every occasion.
Now, on the bar, that makes for only 225, so when I was doing squats today, I was looking for something else to use besides the new plates when I thought about going with the Soviet-style Olympic ones they have marked in kilograms. They're also rubberized, but they're thick and scarred. Nobody ever uses them. Perfect.
Also, it's worth noting that I've started doing standing ab work with the bands at the advice of EliteFTS. My midsection is still shredded from Tuesday's session. This should translate to better control on squats.
ME lower
Squats:
7 x 3 135, 185, 225, 275, 315, 365, 395 lbs.
> Very easy.
Side lunges:
3 x 8 135, 185, 185 lbs.
> This was a new movement from the pages of Hatfield's book.
Reverse hyperextensions:
1 x 8
Crush gripper:
3 x 5
For dinner, I made this:
Fatal to mortal men, the Manwich is more than mere food - it is an experience.
An experience mostly of anger as the entire thing falls apart on the first bite.
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