Entry #397
George and I went running up to Lexington, but I decided to stop midway because of my ankles. They didn't hurt by much margin; on the contrary, I'm able to run farther now than in recent months, and that's why I do not want to risk aggravating them. They're definitely getting more conditioned, though. I hiked the rest of the way. It was slower than what I was planning for, but I made it to the top. If anything, I increased the trail's agony by taking longer on it.
I don't like having to wait until a specific time of the year to be able to run. I'm going to increase my cardio drastically so that I can be fully conditioned year round.
Monday, March 26, 2007
Saturday, March 24, 2007
Entry #396
George is here, but we can't fight because his wrist is sprained from a sparring mishap. We went on a hike at Walden West today. I dragged with me a backpack filled with water bottles and food, a recovering back, a state of low conditioning, and the most weight I've ever been at uphill for hours, with no break. My joints began to hurt 10 minutes in. Once my knees started to buckle and my cardio gassed, I felt like quitting more than any instance ever before, but I didn't. I made sure not to use my hands to grab anything for support. After an hour of this, everything changed and I felt better, still going uphill, and at even steeper inclines. I wasn't tired in the least by the time we were finished.
George is here, but we can't fight because his wrist is sprained from a sparring mishap. We went on a hike at Walden West today. I dragged with me a backpack filled with water bottles and food, a recovering back, a state of low conditioning, and the most weight I've ever been at uphill for hours, with no break. My joints began to hurt 10 minutes in. Once my knees started to buckle and my cardio gassed, I felt like quitting more than any instance ever before, but I didn't. I made sure not to use my hands to grab anything for support. After an hour of this, everything changed and I felt better, still going uphill, and at even steeper inclines. I wasn't tired in the least by the time we were finished.
Friday, March 23, 2007
Entry #395
I was up all night redoing an erased homework assignment, but still felt energetic enough to do some early-morning bag rounds. The issue here is muscle catabolism, not fatigue. One night should not have any drastic consequences, but I lose weight too easily to not be wary. Consistent eating throughout the night/morning and vitamin supplementation should have stifled this.
I've also discovered a simple enhancement to improve my standing bag. Propping it up close to the heavy bag causes it to hit and bounce back much faster and more unpredictably at me.
I was up all night redoing an erased homework assignment, but still felt energetic enough to do some early-morning bag rounds. The issue here is muscle catabolism, not fatigue. One night should not have any drastic consequences, but I lose weight too easily to not be wary. Consistent eating throughout the night/morning and vitamin supplementation should have stifled this.
I've also discovered a simple enhancement to improve my standing bag. Propping it up close to the heavy bag causes it to hit and bounce back much faster and more unpredictably at me.
Thursday, March 22, 2007
Entry #394
After reconsideration, I've decided to analyze a shadow boxing video I uploaded. It was done as afterthought after a work~out, but skill should be instinctive and automatic in every instance, so it's liable for assessment. Some video is better than none at all. I film almost every account of shadow boxing now, but erase it immediately after watching.
http://www.youtube.com/watch?v=Gh-HTqNkWuE
Conventionally speaking, I can recognize that:
> ..."cat~pawing" instead of straight jabs should be avoided.
> ...more hip involvement should be utilized, especially in combinations.
> ...there should be more head movement.
> ...the shoulder should be rotated to get more reach.
> ...practice with this shouldn't be linear. I should be moving and circling.
> ...the chin should be tucked in to more extent.
> ...for the upper~cut, elbows should be lowered in accordance to the shifting of the body so that the fist can rise up farther and stronger.
And in conclusion to that, striking would be slowed down so that detail can be examined because form shouldn't be sacrificed for speed at this point.
However, what I do feels right to me, and I've won with it before. A few years ago (recorded on October 23, 2004 in this journal), I fought Marty Wood, a boxer with an amateur record of 20 ~ 0 ~ 3. I had none, of course. He dominated in the first round, won more narrowly in the second, and by the third, despite his superior conditioning, I had gotten comfortable with my movement and he couldn't hit me, nor avoid my counters. The fourth was the third with less activity. I bled from the first, but he quit in the last. It felt right what I did then, and it feels even better now.
One boxer today advised me not to practice south~paw. I see no reason for that. Actually, I'm equally comfortable in orthodox, but south~paw is what I'm natural with (I specifically chose it for that clip so that my front would be towards the camera for clearer study).
I can win with what I want to do.
After reconsideration, I've decided to analyze a shadow boxing video I uploaded. It was done as afterthought after a work~out, but skill should be instinctive and automatic in every instance, so it's liable for assessment. Some video is better than none at all. I film almost every account of shadow boxing now, but erase it immediately after watching.
http://www.youtube.com/watch?v=Gh-HTqNkWuE
Conventionally speaking, I can recognize that:
> ..."cat~pawing" instead of straight jabs should be avoided.
> ...more hip involvement should be utilized, especially in combinations.
> ...there should be more head movement.
> ...the shoulder should be rotated to get more reach.
> ...practice with this shouldn't be linear. I should be moving and circling.
> ...the chin should be tucked in to more extent.
> ...for the upper~cut, elbows should be lowered in accordance to the shifting of the body so that the fist can rise up farther and stronger.
And in conclusion to that, striking would be slowed down so that detail can be examined because form shouldn't be sacrificed for speed at this point.
However, what I do feels right to me, and I've won with it before. A few years ago (recorded on October 23, 2004 in this journal), I fought Marty Wood, a boxer with an amateur record of 20 ~ 0 ~ 3. I had none, of course. He dominated in the first round, won more narrowly in the second, and by the third, despite his superior conditioning, I had gotten comfortable with my movement and he couldn't hit me, nor avoid my counters. The fourth was the third with less activity. I bled from the first, but he quit in the last. It felt right what I did then, and it feels even better now.
One boxer today advised me not to practice south~paw. I see no reason for that. Actually, I'm equally comfortable in orthodox, but south~paw is what I'm natural with (I specifically chose it for that clip so that my front would be towards the camera for clearer study).
I can win with what I want to do.
Wednesday, March 21, 2007
Saturday, March 17, 2007
Entry #392
I was unable to record yesterday's circumstances due to a disabled internet connection. This account will be in accordance to Friday, March 16. Today was a reluctant period of leisure time.
The heavy bag felt heavy hands. In the midst of striking it, a gap in the zipping suddenly opened and stuffing flew into my mouth. However, I could not fully capitalize on solid positioning. The bag is hung directly over the edge of the patio, and I have to stand near the tip of the curb to hit it. I cannot adequately work in~fighting without continually stopping the bag with my hands from swinging beyond my reach. Consequently, my hooks often turn into swings, reaching out at odd angles to make contact. The way to train that type of punch would be to drill it from a dead~hang, but this does eliminate the aspect of incorporating it into combinations. Practicing that in shadow~boxing will have to suffice.
I continue to film all of this to self~critique.
I was unable to record yesterday's circumstances due to a disabled internet connection. This account will be in accordance to Friday, March 16. Today was a reluctant period of leisure time.
The heavy bag felt heavy hands. In the midst of striking it, a gap in the zipping suddenly opened and stuffing flew into my mouth. However, I could not fully capitalize on solid positioning. The bag is hung directly over the edge of the patio, and I have to stand near the tip of the curb to hit it. I cannot adequately work in~fighting without continually stopping the bag with my hands from swinging beyond my reach. Consequently, my hooks often turn into swings, reaching out at odd angles to make contact. The way to train that type of punch would be to drill it from a dead~hang, but this does eliminate the aspect of incorporating it into combinations. Practicing that in shadow~boxing will have to suffice.
I continue to film all of this to self~critique.
Wednesday, March 14, 2007
Sunday, March 11, 2007
Entry #390
The entirety of today consisted of bag work. I will analyze technique at a later point, when I am more comfortable maintaining a seated position. I threw out my back practicing bodyweight squats and am essentially reverted to the state of last week. In the ultimate perspective, this will mean nothing.
The entirety of today consisted of bag work. I will analyze technique at a later point, when I am more comfortable maintaining a seated position. I threw out my back practicing bodyweight squats and am essentially reverted to the state of last week. In the ultimate perspective, this will mean nothing.
Thursday, March 8, 2007
Entry #389
RE upper~body
I trained sore. It affected performance in exercises involving chest and triceps.
Warm~up dips:
2X15
Weighted push~ups:
25 lb. plate, 3X15
Skullcrushers:
50 lb. dumbbells, 4X8
Chin~ups:
5X8
Hise shrugs:
225 lbs., 3X12
My right shoulder became inflammatory mid~session. Foreign movements call for a more extensive warm~up. At this bodyweight, dips aren't a warm~up in themselves.
Boxing work concluded the day. I cycled between shadowboxing, speed bag, and heavy bag. My hands felt unusually brisk. During shadowboxing, they snapped back and forth like rubber~bands. I was also notably faster on the speed bag, but that was because the platform wasn't loose, in an unprecedented state of maintenance.
Coach was there. He remarked on how proud he is of me after the three
years he's known and helped me, and how my success has helped motivate
him to better his own life and spirit. Just kidding. He stomped in the
room and roared a greeting while kicking an exercise ball clear
across the area, disturbing a woman and her trainer in the corner.
There's an old man that I've seen training there for quite a long time
now. He's lightning on the speed bag, and the standing bag tips over on
its base when he does rounds on it, his body swaying so fiercely into the punches that his adjacent foot nearly leaves the floor. I once struck up a conversation
with him, and he told me that he used to box in the Navy. He's 82 years old. I
saw him in the locker room today after a long absence and I was going
to ask him something important about boxing, but he was engrossed in a
conversation with somebody else about musicals. And I had to go.
RE upper~body
I trained sore. It affected performance in exercises involving chest and triceps.
Warm~up dips:
2X15
Weighted push~ups:
25 lb. plate, 3X15
Skullcrushers:
50 lb. dumbbells, 4X8
Chin~ups:
5X8
Hise shrugs:
225 lbs., 3X12
My right shoulder became inflammatory mid~session. Foreign movements call for a more extensive warm~up. At this bodyweight, dips aren't a warm~up in themselves.
Boxing work concluded the day. I cycled between shadowboxing, speed bag, and heavy bag. My hands felt unusually brisk. During shadowboxing, they snapped back and forth like rubber~bands. I was also notably faster on the speed bag, but that was because the platform wasn't loose, in an unprecedented state of maintenance.
Coach was there. He remarked on how proud he is of me after the three
years he's known and helped me, and how my success has helped motivate
him to better his own life and spirit. Just kidding. He stomped in the
room and roared a greeting while kicking an exercise ball clear
across the area, disturbing a woman and her trainer in the corner.
There's an old man that I've seen training there for quite a long time
now. He's lightning on the speed bag, and the standing bag tips over on
its base when he does rounds on it, his body swaying so fiercely into the punches that his adjacent foot nearly leaves the floor. I once struck up a conversation
with him, and he told me that he used to box in the Navy. He's 82 years old. I
saw him in the locker room today after a long absence and I was going
to ask him something important about boxing, but he was engrossed in a
conversation with somebody else about musicals. And I had to go.
Wednesday, March 7, 2007
Entry #388
My back is nearly healed to the fullest extent. I can bend and grab my toes with no pain; there is only a slight tingling sensation in the corners of my torso that is diminishing day by day. It actually feels better than the state of performance it was at before the injury. Deadlifts will not elude me for much longer. I will not tolerate setbacks of any manner because they will ruin the plan that I have for this year. This is the only mention I will make of this boxing experiment until the event itself, but it's something that I've had in mind for a long time now. I won't lose at it.
My back is nearly healed to the fullest extent. I can bend and grab my toes with no pain; there is only a slight tingling sensation in the corners of my torso that is diminishing day by day. It actually feels better than the state of performance it was at before the injury. Deadlifts will not elude me for much longer. I will not tolerate setbacks of any manner because they will ruin the plan that I have for this year. This is the only mention I will make of this boxing experiment until the event itself, but it's something that I've had in mind for a long time now. I won't lose at it.
Tuesday, March 6, 2007
Entry #387
ME upper~body
Bench press:
135 lbs., 3 reps
185 lbs., 3 reps
225 lbs., 3 reps
255 lbs., 3 reps
275 lbs., 3 reps
This is the standard power approach. Previously, I would pyramid up, decreasing reps and increasing weight. The floor presses have proved to be an extremely effective addendum; 275 posed no trouble for triples here. I also experimented with a new technique, at the suggestion of Scott Mendelson's page: squeezing the bench between the thighs to allow greater drive. However, this forces a much narrower stance. I found it more proficient to maintain a wide base.
Dumbbell press:
90 lb. dumbbells, 8 reps
3 sets
Seated dumbbell rows:
65 lb. dumbbells, 10 reps
5 sets
"Seated" denotes lying face down on the seat ~ in this case, at a slight incline ~ and doing the movement. This demands much stricter and more isolated form, as the rest of the body cannot be utilized for drive. It was a necessary switch in order to compensate my back, and even barring that factor, it's a suitable variation for exercise cycling.
Seated lateral raises:
30 lb. dumbbells, 8 reps
3 sets
Pertains to the same situation as explained above.
Abdominal circuit:
crunches, reverse crunches, and leg raises
triple~setted
On the topic of nutrition, the store was out of flax oil, so now I am taking cod liver oil before sleeping. It is actually a richer source of Omega's, but the price is twice as high. On top of that, the calories are a third of flax seed, so olive oil should be taken with the serving. Peanut butter is also a profound pre~bedtime food for gaining weight. In regards to carbohydrates, I can eat a slice of bagel smothered in peanut butter, rather than a whole plain piece. One's heart races from the excitement of this.
ME upper~body
Bench press:
135 lbs., 3 reps
185 lbs., 3 reps
225 lbs., 3 reps
255 lbs., 3 reps
275 lbs., 3 reps
This is the standard power approach. Previously, I would pyramid up, decreasing reps and increasing weight. The floor presses have proved to be an extremely effective addendum; 275 posed no trouble for triples here. I also experimented with a new technique, at the suggestion of Scott Mendelson's page: squeezing the bench between the thighs to allow greater drive. However, this forces a much narrower stance. I found it more proficient to maintain a wide base.
Dumbbell press:
90 lb. dumbbells, 8 reps
3 sets
Seated dumbbell rows:
65 lb. dumbbells, 10 reps
5 sets
"Seated" denotes lying face down on the seat ~ in this case, at a slight incline ~ and doing the movement. This demands much stricter and more isolated form, as the rest of the body cannot be utilized for drive. It was a necessary switch in order to compensate my back, and even barring that factor, it's a suitable variation for exercise cycling.
Seated lateral raises:
30 lb. dumbbells, 8 reps
3 sets
Pertains to the same situation as explained above.
Abdominal circuit:
crunches, reverse crunches, and leg raises
triple~setted
On the topic of nutrition, the store was out of flax oil, so now I am taking cod liver oil before sleeping. It is actually a richer source of Omega's, but the price is twice as high. On top of that, the calories are a third of flax seed, so olive oil should be taken with the serving. Peanut butter is also a profound pre~bedtime food for gaining weight. In regards to carbohydrates, I can eat a slice of bagel smothered in peanut butter, rather than a whole plain piece. One's heart races from the excitement of this.
Monday, March 5, 2007
Entry #386
The state of my back has improved by a significant margin. Flexibility motions throughout the day are key. With that said, I've placed an order for a copy of Stuart McGill's highly acclaimed book, Low Back Disorders. The most alluring aspect of it is the technical standpoint of a medical perspective, and the emphasis on dispelling popular myths on back mechanics and the exercises pertaining to it. His other publication seems to be more of a conventional fitness guide, of which I'm in no short supply of.
In the meantime, I've been making the most of my still~limited range of allowable movement. Hard kicks aren't doable at this point, nor are hooks and upper~cuts. I'm spending my time with straight punches, such as jabs and leads.
The state of my back has improved by a significant margin. Flexibility motions throughout the day are key. With that said, I've placed an order for a copy of Stuart McGill's highly acclaimed book, Low Back Disorders. The most alluring aspect of it is the technical standpoint of a medical perspective, and the emphasis on dispelling popular myths on back mechanics and the exercises pertaining to it. His other publication seems to be more of a conventional fitness guide, of which I'm in no short supply of.
In the meantime, I've been making the most of my still~limited range of allowable movement. Hard kicks aren't doable at this point, nor are hooks and upper~cuts. I'm spending my time with straight punches, such as jabs and leads.
Friday, March 2, 2007
Entry #385
Weigh~in: 221 lbs.
ME lower~body
Squats (at last):
45 lbs., 15 reps
45 lbs., 10 reps
135 lbs., 5 reps
185 lbs., 5 reps
225 lbs., 5 reps
275 lbs., 5 reps
The weight was light and my balance was impeccable, but I threw caution to the wind due to slight stiffness in my back. I only went down to parallel.
Lunges:
105 lb. dumbbells, 5 reps...
...7th rep, and then
CRUNCH.
My spine crumpled like an accordion. I stood for a few moments in shock, then dropped the weights and staggered to a seat. There was a lesson payed for advancing too impatiently. Everything else had to be cancelled. Enduring the seat shape on the drive home was more taxing than the squats.
It will be bothersome trying to sleep tonight, as there's no possible position that isn't painful; lying down hurts more than standing. Comfort is for the weak, anyways.
Weigh~in: 221 lbs.
ME lower~body
Squats (at last):
45 lbs., 15 reps
45 lbs., 10 reps
135 lbs., 5 reps
185 lbs., 5 reps
225 lbs., 5 reps
275 lbs., 5 reps
The weight was light and my balance was impeccable, but I threw caution to the wind due to slight stiffness in my back. I only went down to parallel.
Lunges:
105 lb. dumbbells, 5 reps...
...7th rep, and then
CRUNCH.
My spine crumpled like an accordion. I stood for a few moments in shock, then dropped the weights and staggered to a seat. There was a lesson payed for advancing too impatiently. Everything else had to be cancelled. Enduring the seat shape on the drive home was more taxing than the squats.
It will be bothersome trying to sleep tonight, as there's no possible position that isn't painful; lying down hurts more than standing. Comfort is for the weak, anyways.
Thursday, March 1, 2007
Entry #384
DE upper~body
Push~presses:
135 lbs., 3 reps
6 sets
Barbell skullcrushers:
110 lbs., 8 reps
5 sets
Pull~ups:
8, 6, 6, 5, 4 reps
Performance on this exercise is actually improving as I gain weight.
Hise shrugs:
225 lbs., 12 reps
3 sets
Perhaps above all, I managed to close the #1 gripper today in my right hand. My positioning was wrong; the bar wasn't fitted deep enough into my palm. I only did it once, but I don't think buying the trainer is necessary. That single rep wasn't difficult at all, but the second attempt met with failure. It's a very uneven experience.
DE upper~body
Push~presses:
135 lbs., 3 reps
6 sets
Barbell skullcrushers:
110 lbs., 8 reps
5 sets
Pull~ups:
8, 6, 6, 5, 4 reps
Performance on this exercise is actually improving as I gain weight.
Hise shrugs:
225 lbs., 12 reps
3 sets
Perhaps above all, I managed to close the #1 gripper today in my right hand. My positioning was wrong; the bar wasn't fitted deep enough into my palm. I only did it once, but I don't think buying the trainer is necessary. That single rep wasn't difficult at all, but the second attempt met with failure. It's a very uneven experience.
Tuesday, February 27, 2007
Entry #383
ME upper~body
Floor press:
45 lbs., 25 reps
45 lbs., 20 reps
135 lbs., 20 reps
185 lbs., 12 reps
225 lbs., 8 reps
265 lbs., 4 reps
295 lbs., 2 reps
Amidst the final set, with 295, I moved mid~rep due to awkward positioning under the handles, and all drive was lost. I was forced to rerack prematurely.
Standing dumbbell press/dumbbell military press:
45 lb. dumbbells, 10 reps
55 lb. dumbbells, 8 reps
65 lbs. dumbbells, 8 reps
Chainsaws/bent~over dumbbell rows:
105 lb. dumbbells, 12 reps
105 lb. dumbbells, 10 reps
95 lb. dumbbells, 10 reps
Bent~over dumbbell flyes/lat raises:
40 lb. dumbbells, 12 reps
2 sets
Abdominal circuit
The #1 gripper arrived today. To my surprise, I fell short of closing it in each hand. Repeatedly attempting to do so before leaving for training might have contributed to my dismal performance on floor~presses. It is clear that this is no gimmick to be done at anytime throughout the day. It will have its own place at the end of ME lower~body days (I will continue plate pinches on the DE version).
ME upper~body
Floor press:
45 lbs., 25 reps
45 lbs., 20 reps
135 lbs., 20 reps
185 lbs., 12 reps
225 lbs., 8 reps
265 lbs., 4 reps
295 lbs., 2 reps
Amidst the final set, with 295, I moved mid~rep due to awkward positioning under the handles, and all drive was lost. I was forced to rerack prematurely.
Standing dumbbell press/dumbbell military press:
45 lb. dumbbells, 10 reps
55 lb. dumbbells, 8 reps
65 lbs. dumbbells, 8 reps
Chainsaws/bent~over dumbbell rows:
105 lb. dumbbells, 12 reps
105 lb. dumbbells, 10 reps
95 lb. dumbbells, 10 reps
Bent~over dumbbell flyes/lat raises:
40 lb. dumbbells, 12 reps
2 sets
Abdominal circuit
The #1 gripper arrived today. To my surprise, I fell short of closing it in each hand. Repeatedly attempting to do so before leaving for training might have contributed to my dismal performance on floor~presses. It is clear that this is no gimmick to be done at anytime throughout the day. It will have its own place at the end of ME lower~body days (I will continue plate pinches on the DE version).
Monday, February 26, 2007
Friday, February 23, 2007
Entry #381
I ordered a #1 Captains of Crush gripper. Should that prove too difficult, I'll thereby order the 100 lbs. trainer. It is doubtful that I will have to do that.
I was able to rep deep squats today for the first time in months. My rear was nearly touching my heels. I was only at 135 lbs. when I decided to stop for the day. In a completely unrelated issue, my knees were feeling sore. This is from kneeling in front of my computer on the floor, in an attempt to escape the back discomfort that my chair brings. They weren't detracting from the quality of the movement, but I decided to be safe on this. I plan to only spend 15 minutes a day online from now on to check with homework assignments and to update this log, and then move my laptop to the bed when I need to type essays or read articles. Overall, the condition of my back is slowly improving.
Rather than discouragement, I left with a sense of accomplishment and eagerness. Additionally, I weighed in at 219, and I still have a long way to go.
I ordered a #1 Captains of Crush gripper. Should that prove too difficult, I'll thereby order the 100 lbs. trainer. It is doubtful that I will have to do that.
I was able to rep deep squats today for the first time in months. My rear was nearly touching my heels. I was only at 135 lbs. when I decided to stop for the day. In a completely unrelated issue, my knees were feeling sore. This is from kneeling in front of my computer on the floor, in an attempt to escape the back discomfort that my chair brings. They weren't detracting from the quality of the movement, but I decided to be safe on this. I plan to only spend 15 minutes a day online from now on to check with homework assignments and to update this log, and then move my laptop to the bed when I need to type essays or read articles. Overall, the condition of my back is slowly improving.
Rather than discouragement, I left with a sense of accomplishment and eagerness. Additionally, I weighed in at 219, and I still have a long way to go.
Thursday, February 22, 2007
Saturday, February 17, 2007
Entry #379
My laptop is dead, and I only have limited borrowed time on another one, so entries will be more infrequent until I get another.
Running yesterday proved to be extremely hard on my ankles. I plan on trying again on a hill near my house, as the incline would provide less distance to drop my foot on hard concrete.
For DE lower~body, I trained in my backyard, barefooted and blindfolded, at the suggestion of Pavel.
My laptop is dead, and I only have limited borrowed time on another one, so entries will be more infrequent until I get another.
Running yesterday proved to be extremely hard on my ankles. I plan on trying again on a hill near my house, as the incline would provide less distance to drop my foot on hard concrete.
For DE lower~body, I trained in my backyard, barefooted and blindfolded, at the suggestion of Pavel.
Thursday, February 15, 2007
Entry #378
ME upper~body
Floor press:
45 lbs., 25 reps
45 lbs., 20 reps
135 lbs., 20 reps
185 lbs., 12 reps
225 lbs., 8 reps
265 lbs., 4 reps
285 lbs., 3 reps
This felt like nothing. It will be interesting to see what carryover this has.
Dumbbell military press:
90 lbs., 12 reps
100 lbs., 8 reps
110 lbs., 8 reps
One~armed dumbbell rows:
90 lb. dumbbells
15 reps on first set
10 reps for the rest
Bent~over flyes:
35 lb. dumbbells, 12 reps
3 sets
I lowered the weight here to reduce sporadic body movement.
Abdominal circuit
My abs cramped up again from chopping them on each crunch. It feels like something I can condition through
ME upper~body
Floor press:
45 lbs., 25 reps
45 lbs., 20 reps
135 lbs., 20 reps
185 lbs., 12 reps
225 lbs., 8 reps
265 lbs., 4 reps
285 lbs., 3 reps
This felt like nothing. It will be interesting to see what carryover this has.
Dumbbell military press:
90 lbs., 12 reps
100 lbs., 8 reps
110 lbs., 8 reps
One~armed dumbbell rows:
90 lb. dumbbells
15 reps on first set
10 reps for the rest
Bent~over flyes:
35 lb. dumbbells, 12 reps
3 sets
I lowered the weight here to reduce sporadic body movement.
Abdominal circuit
My abs cramped up again from chopping them on each crunch. It feels like something I can condition through
Wednesday, February 14, 2007
Saturday, February 10, 2007
Entry #376
I realized yesterday that I've been using inaccurate measurements for dextrose and maltodextrin this entire time. I've only been taking in half of the correct amount.
Today was spent on bagwork. Handwraps made a notable difference.
I was filming myself in order to judge my boxing form from an exterior
perspective, and decided to take a few progress photos. Note: it was
raining.
I realized yesterday that I've been using inaccurate measurements for dextrose and maltodextrin this entire time. I've only been taking in half of the correct amount.
Today was spent on bagwork. Handwraps made a notable difference.
I was filming myself in order to judge my boxing form from an exterior
perspective, and decided to take a few progress photos. Note: it was
raining.
Friday, February 9, 2007
Entry #375
Today marked a switch from RE to DE. On push~presses, the barbell was snapping up in an instant. Form was impeccable. In between sets, I did rounds on the speed~bag.
On the last reps on each set of hise shrugs, I did a quarter squat to ready myself for leg day tomorrow. I stopped short of parallel to be merciful on my back. Gradual progression in ROM is key, not weight.
Today marked a switch from RE to DE. On push~presses, the barbell was snapping up in an instant. Form was impeccable. In between sets, I did rounds on the speed~bag.
On the last reps on each set of hise shrugs, I did a quarter squat to ready myself for leg day tomorrow. I stopped short of parallel to be merciful on my back. Gradual progression in ROM is key, not weight.
Thursday, February 8, 2007
Entry #374
Today was an off~day done right. I continuously stretched and flexed throughout it. My back is feeling more apt, but still tremendously stiff.
Bodybuilding.com is proving to be an invaluable resource for its multitude of articles. I'm at a point of enough experience where I can intelligently gauge what's a reliable column and what isn't. I've managed to find some helpful back advice.
Today was an off~day done right. I continuously stretched and flexed throughout it. My back is feeling more apt, but still tremendously stiff.
Bodybuilding.com is proving to be an invaluable resource for its multitude of articles. I'm at a point of enough experience where I can intelligently gauge what's a reliable column and what isn't. I've managed to find some helpful back advice.
Wednesday, February 7, 2007
Entry #373
DE lower~body
Power cleans:
135 lbs., 3 reps
8 sets
For this next set, my attempt at good mornings was met with back pain, in all certainty resulting from the deadlifting movement of power cleans. I opted for sets of hyperextensions instead (bodyweight).
Weighted cable crunches:
Entire rack (didn't check the number), 12 reps
5 sets
Plate pinches:
30 second holds
3 sets
A longtime schoolmate of mine invited me to participate in an MMA club he's in. Apparently, the facility is in downtown, within walking distance. I await his phone call.
An excerpt from Pavel's book took particular note in my mind. The back must be continuously maintained to be kept supple and flexible, as if it were a piece of metal. Rigidness is prone to breaking.
Unrelated note: two years ago (Monday, February 07, 2005), I wrote:
"Ditch pull ups. Having them before a big bicep routine leaves
me with none of the required stamina. Proper curls are more important
than pull ups for development. If possible, will work them in
afterwards."
I can't even recall thinking this incompetently.
DE lower~body
Power cleans:
135 lbs., 3 reps
8 sets
For this next set, my attempt at good mornings was met with back pain, in all certainty resulting from the deadlifting movement of power cleans. I opted for sets of hyperextensions instead (bodyweight).
Weighted cable crunches:
Entire rack (didn't check the number), 12 reps
5 sets
Plate pinches:
30 second holds
3 sets
A longtime schoolmate of mine invited me to participate in an MMA club he's in. Apparently, the facility is in downtown, within walking distance. I await his phone call.
An excerpt from Pavel's book took particular note in my mind. The back must be continuously maintained to be kept supple and flexible, as if it were a piece of metal. Rigidness is prone to breaking.
Unrelated note: two years ago (Monday, February 07, 2005), I wrote:
"Ditch pull ups. Having them before a big bicep routine leaves
me with none of the required stamina. Proper curls are more important
than pull ups for development. If possible, will work them in
afterwards."
I can't even recall thinking this incompetently.
Tuesday, February 6, 2007
Entry #372
I'm still doing flexibility work between these moments of lapses, along with shadow~boxing. I'm breathing and eating shadow boxing; I do it every moment my hands are free, even when walking from class to class in school. It's rather addictive.
ME upper~body
Floor presses:
45 lbs., 20 reps
45 lbs., 20 reps
135 lbs., 20 reps
185 lbs., 12 reps
225 lbs., 8 reps
265 lbs., 4 reps
275 lbs., 3 reps
This proved remarkably light, and intentionally so, in order to become accustomed to the form.
Military press:
125 lbs., 6 reps
125 lbs., 6 reps
115 lbs., 8 reps
Bent~over barbell rows:
165 lbs., 10 reps
165 lbs., 10 reps
165 lbs., 10 reps
155 lbs., 10 reps
135 lbs., 10 reps
Bent~over flyes:
40 lb., dumbbells, 12 reps
3 sets
Abdominal circuit
I'm shadow~boxing between every set.
Note: my back continues to be problematic.
I'm still doing flexibility work between these moments of lapses, along with shadow~boxing. I'm breathing and eating shadow boxing; I do it every moment my hands are free, even when walking from class to class in school. It's rather addictive.
ME upper~body
Floor presses:
45 lbs., 20 reps
45 lbs., 20 reps
135 lbs., 20 reps
185 lbs., 12 reps
225 lbs., 8 reps
265 lbs., 4 reps
275 lbs., 3 reps
This proved remarkably light, and intentionally so, in order to become accustomed to the form.
Military press:
125 lbs., 6 reps
125 lbs., 6 reps
115 lbs., 8 reps
Bent~over barbell rows:
165 lbs., 10 reps
165 lbs., 10 reps
165 lbs., 10 reps
155 lbs., 10 reps
135 lbs., 10 reps
Bent~over flyes:
40 lb., dumbbells, 12 reps
3 sets
Abdominal circuit
I'm shadow~boxing between every set.
Note: my back continues to be problematic.
Thursday, February 1, 2007
Entry #371
A variety of new concepts were introduced today.
DE upper~body
Dips (bodyweight):
6 reps
20 reps
13 reps
10 reps
It's a milestone that I can manage these again, but my breastbone still feels tremendously stressed. I should get an X~ray on it.
Barbell tricep extension:
100 lbs., 10 reps
4 sets
Pull-ups:
6 reps
7 reps
6 reps
4 reps
3 reps
Clean and press to hise shrugs:
145 lbs., 20 reps
3 set
The CnP was only done on the first to get the iron in position. I was unaware that I could do it with this amount so easily, however. It's a relatively new movement that I still need practice on.
A variety of new concepts were introduced today.
DE upper~body
Dips (bodyweight):
6 reps
20 reps
13 reps
10 reps
It's a milestone that I can manage these again, but my breastbone still feels tremendously stressed. I should get an X~ray on it.
Barbell tricep extension:
100 lbs., 10 reps
4 sets
Pull-ups:
6 reps
7 reps
6 reps
4 reps
3 reps
Clean and press to hise shrugs:
145 lbs., 20 reps
3 set
The CnP was only done on the first to get the iron in position. I was unaware that I could do it with this amount so easily, however. It's a relatively new movement that I still need practice on.
Tuesday, January 30, 2007
Entry #370
Everything with weight saw at least a 10 lb. gain.
That is by no means limited to the iron. I weighed in at 215 lbs.
ME upper~body
Bench press:
45 lbs., 20 reps
45 lbs., 15 reps
45 lbs., 20 reps
135 lbs., 15 reps
185 lbs., 8 reps
225 lbs., 5 reps
255 lbs., 3 reps
265 lbs., 3 reps
The weight felt surprisingly light. However, on the concluding set, I leaned into my right side while repping the third, and subsequently felt a sharp pull in my back. It caused pain, but not failure. After reracking, the feeling subsided within a matter of minutes. I was lucky. That must never happen again.
Despite that apparently contrasting setback, my arms have never been sturdier under the load than they were today. Barring that particular error, my form was impeccable. Perhaps being able to power through that blunder, with my attention and force diverted so, only serves to be a testament to that.
Military press:
45 lbs., 12 reps
115 lbs., 7 reps
95 lbs., 7 reps
95 lbs., 7 reps
My balance felt solid this week. Full-body momentum still wasn't utilized; my force was strictly exerted through my shoulders.
Bent~over barbell rows:
155 lbs., 10 reps
155 lbs., 10 reps
155 lbs., 10 reps
135 lbs., 10 reps
95 lbs., 10 reps
Bent~over flyes:
40 lb. dumbbells, 12 reps
3 sets
Abdominal circuit
I suffered a significant cramp here; after the first set, my entire stomach suddenly felt as if it was twisted in a giant knot. I stretched it out and managed a yielding second.
Note: creatine loading phase began today.
Everything with weight saw at least a 10 lb. gain.
That is by no means limited to the iron. I weighed in at 215 lbs.
ME upper~body
Bench press:
45 lbs., 20 reps
45 lbs., 15 reps
45 lbs., 20 reps
135 lbs., 15 reps
185 lbs., 8 reps
225 lbs., 5 reps
255 lbs., 3 reps
265 lbs., 3 reps
The weight felt surprisingly light. However, on the concluding set, I leaned into my right side while repping the third, and subsequently felt a sharp pull in my back. It caused pain, but not failure. After reracking, the feeling subsided within a matter of minutes. I was lucky. That must never happen again.
Despite that apparently contrasting setback, my arms have never been sturdier under the load than they were today. Barring that particular error, my form was impeccable. Perhaps being able to power through that blunder, with my attention and force diverted so, only serves to be a testament to that.
Military press:
45 lbs., 12 reps
115 lbs., 7 reps
95 lbs., 7 reps
95 lbs., 7 reps
My balance felt solid this week. Full-body momentum still wasn't utilized; my force was strictly exerted through my shoulders.
Bent~over barbell rows:
155 lbs., 10 reps
155 lbs., 10 reps
155 lbs., 10 reps
135 lbs., 10 reps
95 lbs., 10 reps
Bent~over flyes:
40 lb. dumbbells, 12 reps
3 sets
Abdominal circuit
I suffered a significant cramp here; after the first set, my entire stomach suddenly felt as if it was twisted in a giant knot. I stretched it out and managed a yielding second.
Note: creatine loading phase began today.
Friday, January 26, 2007
Entry #369
I'm allowing a certain degree of vigor and spontaneity to seep through the following post in order to reflect today's thought~process.
My back still poses issues, but my philosophy on treating it has changed.
I'm hereby going to be squatting and deadlifting everyday, be it merely light form practice or an actual workout. Either way, my body must become a repping machine, unable to become unaccustomed to exercise. Squatting every once in a while when my back just happens to feel okay isn't acceptable.
Everything in the following session is a drastic compromise of weight for my current condition.
ME lower~body
Deadlift:
45 lbs., 12 reps
135 lbs., 10 reps
225 lbs., 7 reps
275 lbs., 3 reps
This was merely a reintroduction. I stopped it prematurely to avoid injury. Cautiousness is what allowed me to build~up to a 405 lb. deadlift in a matter of weeks before. Ego is a deadly enemy.
Walking lunges:
70 lb. dumbbells, 9 reps
3 sets
Good mornings:
65 lbs., 8 reps
65 lbs., 8 reps
95 lbs., 12 reps
I avenged Bruce Lee by completing the latter weight. That's the amount on this exercise that killed his back for the rest of his life. I pointed my finger at the barbell and it just sat there in shame.
Weighted Swiss ball crunches:
50 lbs. of plates, 8 reps
5 sets
I hate this stupid ball.
I'm allowing a certain degree of vigor and spontaneity to seep through the following post in order to reflect today's thought~process.
My back still poses issues, but my philosophy on treating it has changed.
I'm hereby going to be squatting and deadlifting everyday, be it merely light form practice or an actual workout. Either way, my body must become a repping machine, unable to become unaccustomed to exercise. Squatting every once in a while when my back just happens to feel okay isn't acceptable.
Everything in the following session is a drastic compromise of weight for my current condition.
ME lower~body
Deadlift:
45 lbs., 12 reps
135 lbs., 10 reps
225 lbs., 7 reps
275 lbs., 3 reps
This was merely a reintroduction. I stopped it prematurely to avoid injury. Cautiousness is what allowed me to build~up to a 405 lb. deadlift in a matter of weeks before. Ego is a deadly enemy.
Walking lunges:
70 lb. dumbbells, 9 reps
3 sets
Good mornings:
65 lbs., 8 reps
65 lbs., 8 reps
95 lbs., 12 reps
I avenged Bruce Lee by completing the latter weight. That's the amount on this exercise that killed his back for the rest of his life. I pointed my finger at the barbell and it just sat there in shame.
Weighted Swiss ball crunches:
50 lbs. of plates, 8 reps
5 sets
I hate this stupid ball.
Thursday, January 25, 2007
Entry #368
The "swivel" bag, for lack of a better term, is seeing daily use. It loosens my back in conventional usage and supplies a target for shadowboxing. It also serves as a suitable warm~up for more intense activity on the heavy bag. Speaking of which, one combination in particular came out extremely well today. All it is is a jab followed by a side~step to the opposing direction linked with a hook (of the opposite arm), but my improved footwork, resulting from the mobility that the former bag entails, adds another dimension to it.
Lifting was done at night again. This schedule is working for the better.
RE upper~body
Bench press:
45 lbs., 20 reps
45 lbs., 20 reps
135 lbs., 20 reps
135 lbs., 12 reps
135 lbs., 10 reps
155 lbs., 5 reps
The rest time, or lack thereof, made my arms feel like lead. There was roughly 60 seconds of break in between each set.
Barbell tricep extension:
90 lbs., 8 reps
5 sets
Pull~ups:
6, 6, 6, 4, 3 reps
Rather than opt for the pulldown cables, I'm instead going to narrow my grip as I fatigue in order to accomplish this portion. There was much room for improvement, even with that strategy, but that's exactly why I need to avoid the machine.
Hise shrugs:
135 lbs., 12 reps
3 sets
Caution was thrown to the wind here in order to become familiar with the form. Next time, the iron will be big.
The session concluded with a round on the standing bag.
The "swivel" bag, for lack of a better term, is seeing daily use. It loosens my back in conventional usage and supplies a target for shadowboxing. It also serves as a suitable warm~up for more intense activity on the heavy bag. Speaking of which, one combination in particular came out extremely well today. All it is is a jab followed by a side~step to the opposing direction linked with a hook (of the opposite arm), but my improved footwork, resulting from the mobility that the former bag entails, adds another dimension to it.
Lifting was done at night again. This schedule is working for the better.
RE upper~body
Bench press:
45 lbs., 20 reps
45 lbs., 20 reps
135 lbs., 20 reps
135 lbs., 12 reps
135 lbs., 10 reps
155 lbs., 5 reps
The rest time, or lack thereof, made my arms feel like lead. There was roughly 60 seconds of break in between each set.
Barbell tricep extension:
90 lbs., 8 reps
5 sets
Pull~ups:
6, 6, 6, 4, 3 reps
Rather than opt for the pulldown cables, I'm instead going to narrow my grip as I fatigue in order to accomplish this portion. There was much room for improvement, even with that strategy, but that's exactly why I need to avoid the machine.
Hise shrugs:
135 lbs., 12 reps
3 sets
Caution was thrown to the wind here in order to become familiar with the form. Next time, the iron will be big.
The session concluded with a round on the standing bag.
Wednesday, January 24, 2007
Tuesday, January 23, 2007
Entry #366
This afternoon saw some stretch dynamics, followed by shadow boxing and bag work.
My roundhouse feels heavy; my stiff, stubborn bag crumples in two upon contact. However, there's not enough snap to it, an unfortunate habit that's encouraged by a bag that doesn't react in place of sparring partners.
I've become completely double~sided in stance. I feel as comfortable jabbing with my left as I do southpaw. Lefts used to be frail and awkward.
Lifting was done at night, in the dark.
DE lower~body
This session is always done at home with unorthodox, unmarked weights, so there will be no distinctive recording of numbers until I'm familiar enough with the movements to upgrade to heavier sets at the gym.
Everything that involved weight saw a significant increase. Last week was merely form practice.
Snatch squats: 10 sets, 3 reps
The heavier load made flaws in form more obvious. I require practice and studying on the snatch movement. My balance was notably better, however. Correct positioning of the bar overhead is key; I seem to have a tendency to hold it a few degrees in front of center, which raises the difficulty ostensibly, since more strain must go into holding that alignment.
Good mornings: 4 sets, 12 reps
These were awesome. The weight was heavy enough that my legs were shaking. I did better in keeping them straight. The form was much more comfortable this week.
Chop crunches: 5 sets, 12 reps
My abdominals were bright red afterwards. It seems to me that these have some applicability to weighted crunches. They condition the midsection to withstand heavy force.
Plate pinches: 3 sets, 30 second holds
This afternoon saw some stretch dynamics, followed by shadow boxing and bag work.
My roundhouse feels heavy; my stiff, stubborn bag crumples in two upon contact. However, there's not enough snap to it, an unfortunate habit that's encouraged by a bag that doesn't react in place of sparring partners.
I've become completely double~sided in stance. I feel as comfortable jabbing with my left as I do southpaw. Lefts used to be frail and awkward.
Lifting was done at night, in the dark.
DE lower~body
This session is always done at home with unorthodox, unmarked weights, so there will be no distinctive recording of numbers until I'm familiar enough with the movements to upgrade to heavier sets at the gym.
Everything that involved weight saw a significant increase. Last week was merely form practice.
Snatch squats: 10 sets, 3 reps
The heavier load made flaws in form more obvious. I require practice and studying on the snatch movement. My balance was notably better, however. Correct positioning of the bar overhead is key; I seem to have a tendency to hold it a few degrees in front of center, which raises the difficulty ostensibly, since more strain must go into holding that alignment.
Good mornings: 4 sets, 12 reps
These were awesome. The weight was heavy enough that my legs were shaking. I did better in keeping them straight. The form was much more comfortable this week.
Chop crunches: 5 sets, 12 reps
My abdominals were bright red afterwards. It seems to me that these have some applicability to weighted crunches. They condition the midsection to withstand heavy force.
Plate pinches: 3 sets, 30 second holds
Monday, January 22, 2007
Entry #365
ME upper~body
Bench press:
45 lbs., 20 reps
45 lbs., 20 reps
135 lbs., 12 reps
185 lbs., 8 reps
225 lbs., 5 reps
255 lbs., 3 reps
This was a 10 lb. increase that posed no difficulty.
Military press:
45 lbs., 15 reps
95 lbs., 12 reps
115 lbs., 3 reps
Standing up added balance issues, despite the weight feeling light. Indeed, I've repped nearly twice this amount with dumbbells while seated. Also, there was no recruitment of power thrusts for momentum, due to caution being placed on the mechanics of the movement; this was performed strictly with shoulders alone. Still, this was a worthwhile introduction to standing presses.
Seated cable rows:
120 lbs., 12 reps
150 lbs., 10 reps
150 lbs., 10 reps
150 lbs., 10 reps
120 lbs., 6 reps
Bent~over flyes:
35 lb. dumbbells, 12 reps
3 sets
Crunches:
2 sets, 15 reps
ME upper~body
Bench press:
45 lbs., 20 reps
45 lbs., 20 reps
135 lbs., 12 reps
185 lbs., 8 reps
225 lbs., 5 reps
255 lbs., 3 reps
This was a 10 lb. increase that posed no difficulty.
Military press:
45 lbs., 15 reps
95 lbs., 12 reps
115 lbs., 3 reps
Standing up added balance issues, despite the weight feeling light. Indeed, I've repped nearly twice this amount with dumbbells while seated. Also, there was no recruitment of power thrusts for momentum, due to caution being placed on the mechanics of the movement; this was performed strictly with shoulders alone. Still, this was a worthwhile introduction to standing presses.
Seated cable rows:
120 lbs., 12 reps
150 lbs., 10 reps
150 lbs., 10 reps
150 lbs., 10 reps
120 lbs., 6 reps
Bent~over flyes:
35 lb. dumbbells, 12 reps
3 sets
Crunches:
2 sets, 15 reps
Thursday, January 18, 2007
Tuesday, January 16, 2007
Entry #363
DE lower~body
I always leave this particular session feeling extremely supple and limber in my lower back. If any a day must be skipped, this definitely isn't it, despite its lower intensity.
In between the following sets, I did light rounds of the double~end bag.
Snatch squats: 10 sets, 3 reps
That name is of my creation. The official term isn't as straightforward as mine, whatever it is. The exercise involves snatching the barbell overhead and squatting in the held position. Balance and form was more important than the amount of poundage.
Good mornings: 4 sets, 8 reps
I finally have the form down, albeit with light weight. The key is pulling the barbell down into the traps, while driving firmly planted feet into the ground. Previously, I had problems with the weights rolling up onto my neck. I need to work on keeping my legs straighter, but this marks a milestone in lower~body efforts. My hamstrings felt like they were worked more in these few sets than years of leg curls combined.
Chop crunches: 5 sets, 12 reps
This is another invention. Upon the climax of the movement, the crunch position is held (as with every other crunch variation I do), and sharp hand chops are delivered on the stomach for four counts before releasing back. After the first set, I felt a harsh, tightening cramp in that region, which has never happened before. I don't know whether it was coincidence or not, but it subsided after a few minutes, and I continued on with no issue.
Plate pinches: 3 sets, 30 second holds
I'm fond of these, in a crude sort of way. My fingers were gnarled and torn afterwards.
A jump~rope circuit concluded the night.
DE lower~body
I always leave this particular session feeling extremely supple and limber in my lower back. If any a day must be skipped, this definitely isn't it, despite its lower intensity.
In between the following sets, I did light rounds of the double~end bag.
Snatch squats: 10 sets, 3 reps
That name is of my creation. The official term isn't as straightforward as mine, whatever it is. The exercise involves snatching the barbell overhead and squatting in the held position. Balance and form was more important than the amount of poundage.
Good mornings: 4 sets, 8 reps
I finally have the form down, albeit with light weight. The key is pulling the barbell down into the traps, while driving firmly planted feet into the ground. Previously, I had problems with the weights rolling up onto my neck. I need to work on keeping my legs straighter, but this marks a milestone in lower~body efforts. My hamstrings felt like they were worked more in these few sets than years of leg curls combined.
Chop crunches: 5 sets, 12 reps
This is another invention. Upon the climax of the movement, the crunch position is held (as with every other crunch variation I do), and sharp hand chops are delivered on the stomach for four counts before releasing back. After the first set, I felt a harsh, tightening cramp in that region, which has never happened before. I don't know whether it was coincidence or not, but it subsided after a few minutes, and I continued on with no issue.
Plate pinches: 3 sets, 30 second holds
I'm fond of these, in a crude sort of way. My fingers were gnarled and torn afterwards.
A jump~rope circuit concluded the night.
Monday, January 15, 2007
Entry #362
ME upper~body
At this point, I've essentially regained what I lost when I cut weight, despite going into training hungry and worn out from prior bag work.
Bench press:
135 lbs., 12 reps
185 lbs., 8 reps
225 lbs., 5 reps
245 lbs., 3 reps
I've done 255 for reps before, but I was cautious of my ability here. Next week will see a definite increase.
Overhead dumbbell press:
30 lb. dumbbells, 12 reps
75 lb. dumbbells, 5 reps
70 lb. dumbbells, 5 reps
T~bar row:
115 lbs., 10 reps
90 lbs., 10 reps
70 lbs., 8 reps
45 lbs., 8 reps
My stamina drops extraordinarly fast on these. I don't have this issue with any other bent~over row variation, so it's likely a quirk of the machinery. I don't think I'll be returning to this.
Bent~over flyes:
35 lb. dumbbells, 12 reps
3 sets
Weighted decline crunches:
50 lbs. of plates, 10 reps
4 sets
ME upper~body
At this point, I've essentially regained what I lost when I cut weight, despite going into training hungry and worn out from prior bag work.
Bench press:
135 lbs., 12 reps
185 lbs., 8 reps
225 lbs., 5 reps
245 lbs., 3 reps
I've done 255 for reps before, but I was cautious of my ability here. Next week will see a definite increase.
Overhead dumbbell press:
30 lb. dumbbells, 12 reps
75 lb. dumbbells, 5 reps
70 lb. dumbbells, 5 reps
T~bar row:
115 lbs., 10 reps
90 lbs., 10 reps
70 lbs., 8 reps
45 lbs., 8 reps
My stamina drops extraordinarly fast on these. I don't have this issue with any other bent~over row variation, so it's likely a quirk of the machinery. I don't think I'll be returning to this.
Bent~over flyes:
35 lb. dumbbells, 12 reps
3 sets
Weighted decline crunches:
50 lbs. of plates, 10 reps
4 sets
Sunday, January 14, 2007
Entry #361
Friday
RE upper~body
My weight is at 209 lbs., and this is off of creatine.
I did better than last time. It was my original intent to continue this method of where I am weakest at for an indefinite period of time, but it would be better to vary the sessions up. I'll do dynamic effort next week.
Friday
RE upper~body
My weight is at 209 lbs., and this is off of creatine.
I did better than last time. It was my original intent to continue this method of where I am weakest at for an indefinite period of time, but it would be better to vary the sessions up. I'll do dynamic effort next week.
Tuesday, January 9, 2007
Friday, January 5, 2007
Entry #359
RE Lower~body
George and I lifted at Pinnacle. He was strictly business, unlike the last company I went with.
I seem to have lost some strength, but that could merely be attributed to the drastically~reduced rest periods this session.
I also began loading on creatine and taking weightgainer for breakfast today.
RE Lower~body
George and I lifted at Pinnacle. He was strictly business, unlike the last company I went with.
I seem to have lost some strength, but that could merely be attributed to the drastically~reduced rest periods this session.
I also began loading on creatine and taking weightgainer for breakfast today.
Sunday, December 31, 2006
Saturday, December 30, 2006
Entry #357
Tonight marked another return to the tennis court. The procedure of exercise is quickly becoming accustomary. The content of events, however, is not. I found it a surprisingly difficult task of evading George's punches. There were interruptive factors, such as dim lighting in the night, but returning habits of closing my eyes and losing track of the hits were aspects for myself.
I eventually warmed~up and became more comfortable in that area, but I was fighting my legs throughout the drill. They felt like lead. It's a sign of proper utilization for movement, but I should train them to more of an extent than just heavy lifting. Nevertheless, I'm making significant improvements; there was hardly a hint of cramping, something that was somewhat of an issue last session, and a cause of ending the entire day the session before that. The fact that this proceeded those exhaustive days further substantiates that.
That was only the beginning. Immediately thereafter, we practiced stance skipping across the court and back, and moved on to an exercise of one man kicking forward, and the other countering while moving back. This was also done across the court. I had to sacrifice height for proper pivoting here.
Next, we engaged in a similar drill, only the defendant would be reacting with his hands. This was less strenuous on my legs because we chose to stay in a single spot, rather than perform it across the area.
I seem to be getting more apt at anticipating. I'm aware that this can't apply to everybody, but when it came my turn to box and for George to defend, I was able to fake him out with feints to the extent that I had to hold back on them. A very deceptive move I tried out was an upper~cut immediately followed by an over~hand, and vice~versa. The latter of the two punches made contact everytime. In an actual match, this would leave my arms out and tangled should they miss, with nothing at my guard for that instant, but it is still interesting. Being able to recognize what can and cannot directly apply seems to be becoming a more natural process.
Tonight marked another return to the tennis court. The procedure of exercise is quickly becoming accustomary. The content of events, however, is not. I found it a surprisingly difficult task of evading George's punches. There were interruptive factors, such as dim lighting in the night, but returning habits of closing my eyes and losing track of the hits were aspects for myself.
I eventually warmed~up and became more comfortable in that area, but I was fighting my legs throughout the drill. They felt like lead. It's a sign of proper utilization for movement, but I should train them to more of an extent than just heavy lifting. Nevertheless, I'm making significant improvements; there was hardly a hint of cramping, something that was somewhat of an issue last session, and a cause of ending the entire day the session before that. The fact that this proceeded those exhaustive days further substantiates that.
That was only the beginning. Immediately thereafter, we practiced stance skipping across the court and back, and moved on to an exercise of one man kicking forward, and the other countering while moving back. This was also done across the court. I had to sacrifice height for proper pivoting here.
Next, we engaged in a similar drill, only the defendant would be reacting with his hands. This was less strenuous on my legs because we chose to stay in a single spot, rather than perform it across the area.
I seem to be getting more apt at anticipating. I'm aware that this can't apply to everybody, but when it came my turn to box and for George to defend, I was able to fake him out with feints to the extent that I had to hold back on them. A very deceptive move I tried out was an upper~cut immediately followed by an over~hand, and vice~versa. The latter of the two punches made contact everytime. In an actual match, this would leave my arms out and tangled should they miss, with nothing at my guard for that instant, but it is still interesting. Being able to recognize what can and cannot directly apply seems to be becoming a more natural process.
Friday, December 29, 2006
Entry #356
I went on a run to the bookstore and back. My cardio is nothing short of impressive at this point, but more noteworthy is the fact that I had less of an issue with my shins than before, despite gaining weight regularly; indeed, it was nothing that made me stop prematurely and walk the rest of the way. I attribute this to the rise in strain I've subjected them to the past few days. I'm going to train my legs to be iron.
I went on a run to the bookstore and back. My cardio is nothing short of impressive at this point, but more noteworthy is the fact that I had less of an issue with my shins than before, despite gaining weight regularly; indeed, it was nothing that made me stop prematurely and walk the rest of the way. I attribute this to the rise in strain I've subjected them to the past few days. I'm going to train my legs to be iron.
Wednesday, December 27, 2006
Monday, December 25, 2006
Entry #354
George and I hiked up to Lexington and back. My shins proved painful within the first few minutes of walking (!), but I ignored it. Somewhere along the uphill terrain, the pain completely subsided. I've labeled that as "beating therapy". In retrospect, I'm satisfied with pushing through the ordeal.
George and I hiked up to Lexington and back. My shins proved painful within the first few minutes of walking (!), but I ignored it. Somewhere along the uphill terrain, the pain completely subsided. I've labeled that as "beating therapy". In retrospect, I'm satisfied with pushing through the ordeal.
Saturday, December 23, 2006
Wednesday, December 20, 2006
Entry #352
George and I drilled techniques in a tennis court at the high school. It's actually a very adequate space to be left unbothered in. We began with defensive momentum drills that consisted of reacting and moving to the opposing direction of whatever the leader goes with. Text alone doesn't do justice to the extensiveness of what we did with this. George led with TKD in mind, but the value lies in the universal applicability of quick footwork.
Thereafter, it was my area to drill. I had him don the 16 oz. gloves and attack me at around 50% intensity. My role was to bob and weave. I've eradicated the habit of closing my eyes, but my movement is still far too sporadic. I managed to escape the first blow, only to lose track of where his fist concluded; from there, I'd dodge randomly in hopes of getting lucky, waiting for him to pull back and reset. It's in my best interest to keep his hands within peripheral vision, at the very least. On the other hand, I can safely say that my head movement is nothing short of fast.
I realized a flaw in this, however. Getting inside guard through dodging leaves an extremely vulnerable opponent. Instead of capitalization, the drill forces unnatural retreat. I would never back up in such a situation. We somewhat overcame this by limiting the combination length to no more than a few attacks, but this resulted in much predictability when the attacker stops the offensive. Next time, a more suitable approach would be enabling counter~attacks for the defensive man.
This session ended on my calves cramping out. It was, nonetheless, most efficient while it lasted
George and I drilled techniques in a tennis court at the high school. It's actually a very adequate space to be left unbothered in. We began with defensive momentum drills that consisted of reacting and moving to the opposing direction of whatever the leader goes with. Text alone doesn't do justice to the extensiveness of what we did with this. George led with TKD in mind, but the value lies in the universal applicability of quick footwork.
Thereafter, it was my area to drill. I had him don the 16 oz. gloves and attack me at around 50% intensity. My role was to bob and weave. I've eradicated the habit of closing my eyes, but my movement is still far too sporadic. I managed to escape the first blow, only to lose track of where his fist concluded; from there, I'd dodge randomly in hopes of getting lucky, waiting for him to pull back and reset. It's in my best interest to keep his hands within peripheral vision, at the very least. On the other hand, I can safely say that my head movement is nothing short of fast.
I realized a flaw in this, however. Getting inside guard through dodging leaves an extremely vulnerable opponent. Instead of capitalization, the drill forces unnatural retreat. I would never back up in such a situation. We somewhat overcame this by limiting the combination length to no more than a few attacks, but this resulted in much predictability when the attacker stops the offensive. Next time, a more suitable approach would be enabling counter~attacks for the defensive man.
This session ended on my calves cramping out. It was, nonetheless, most efficient while it lasted
Sunday, December 10, 2006
Entry #351
I practiced forms today. Prior to anything, I'm beginning with sets of dynamic stretches, taken off of trickstutorials.com. They are aiding greatly in hip flexor flexibility. Next, I set~up a few light plates on a barbell, and worked on posture for snatches. My feet seem to land at odd angles, so I'll keep drilling this before I actually encorporate it into a routine. In fact, I plan on setting aside some time for training in forms on various lifts everyday.
Another simply involved sitting on a low curb for extended periods of time in such so that squatting low becomes second~nature. I also tried doing this on flat ground with my back propped up against a wall, but it seemed to put unneeded amounts of pressure on my shins, whereas squatting that low in actuality only has weight on them for a second or two, if that.
I practiced forms today. Prior to anything, I'm beginning with sets of dynamic stretches, taken off of trickstutorials.com. They are aiding greatly in hip flexor flexibility. Next, I set~up a few light plates on a barbell, and worked on posture for snatches. My feet seem to land at odd angles, so I'll keep drilling this before I actually encorporate it into a routine. In fact, I plan on setting aside some time for training in forms on various lifts everyday.
Another simply involved sitting on a low curb for extended periods of time in such so that squatting low becomes second~nature. I also tried doing this on flat ground with my back propped up against a wall, but it seemed to put unneeded amounts of pressure on my shins, whereas squatting that low in actuality only has weight on them for a second or two, if that.
Monday, December 4, 2006
Friday, December 1, 2006
Entry #349
I lifted with a group of old school acquaintances. I went in with intent of keeping out of any socialities. One asked me if I was going to max out, and I decided that since I agreed to train with them, I should abide by what they were planning on doing. Despite having done ME day on the same area two days prior, I incrementally increased the weights until I was benching 255 lbs. My shoulders didn't hurt to the point that it hindered performance, but I was beginning to feel the price for my incompetence in doing this. Still, I felt that I was going strong, so I continued on to attempt to overhead press 75 lb. dumbbells. After struggle to even throw the load above me, I barely managed 1 repetition in a lift that I did an easy 8 of just a few days earlier. Upon that, I came to my senses and thereby decided to end the session then and there.
I had a thought~provoking walk home thereafter in the dark.
I lifted with a group of old school acquaintances. I went in with intent of keeping out of any socialities. One asked me if I was going to max out, and I decided that since I agreed to train with them, I should abide by what they were planning on doing. Despite having done ME day on the same area two days prior, I incrementally increased the weights until I was benching 255 lbs. My shoulders didn't hurt to the point that it hindered performance, but I was beginning to feel the price for my incompetence in doing this. Still, I felt that I was going strong, so I continued on to attempt to overhead press 75 lb. dumbbells. After struggle to even throw the load above me, I barely managed 1 repetition in a lift that I did an easy 8 of just a few days earlier. Upon that, I came to my senses and thereby decided to end the session then and there.
I had a thought~provoking walk home thereafter in the dark.
Tuesday, November 28, 2006
Entry #348
ME Upper~body
I trained hungry. My blood sugar levels were low enough to the point that I was unable to keep my hands from shaking. Potential wasn't fully realized. My diet needs to be more methodical.
Bench press: 7 sets; 20, 20, 12, 8, 4, 3, 3 reps (45, 45, 135, 185, 225, 235, 245 lbs.)
The weight felt light over me, but I wasn't in my best condition, so I decided not to proceed.
Overhead dumbbell press: 3 sets; 15, 6, 6 reps (25, 75, 70 lb. dumbbells)
The first set is light to stimulate and warm-up deltoid involvement.
T~bar row: 5 sets; 12, 10, 10, 10, 10 reps (95, 95, 85, 70, 45 lbs.)
My muscular endurance utterly gives out on this under the alloted time of rest (two minutes). However, my form and ROM was impeccable.
Bent~over alternating lateral raises: 3 sets; 12, 15, 12 reps (35, 30, 30 lb. dumbbells)
Abdominal circuit
ME Upper~body
I trained hungry. My blood sugar levels were low enough to the point that I was unable to keep my hands from shaking. Potential wasn't fully realized. My diet needs to be more methodical.
Bench press: 7 sets; 20, 20, 12, 8, 4, 3, 3 reps (45, 45, 135, 185, 225, 235, 245 lbs.)
The weight felt light over me, but I wasn't in my best condition, so I decided not to proceed.
Overhead dumbbell press: 3 sets; 15, 6, 6 reps (25, 75, 70 lb. dumbbells)
The first set is light to stimulate and warm-up deltoid involvement.
T~bar row: 5 sets; 12, 10, 10, 10, 10 reps (95, 95, 85, 70, 45 lbs.)
My muscular endurance utterly gives out on this under the alloted time of rest (two minutes). However, my form and ROM was impeccable.
Bent~over alternating lateral raises: 3 sets; 12, 15, 12 reps (35, 30, 30 lb. dumbbells)
Abdominal circuit
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