Entry #175
Upgraded to the 85 lb dummbells for 8 reps of dumbbell press.
Definitely gonna go for the 90s next time. It'll be interesting to see
how this affects my bench press. Meal plan is staying strong, but I
think I can go for larger meals for dinner.
Practiced more shadow boxing along with some tae kwon do kicks. I need
to learn decent footwork during my striking game. Some official lessons
should help me out in this area. They can't come soon enough.

Entry #174
Got some decent practice with more shadow boxing and kicking. It was
good exercise for sore leg muscles. Performed flexibility stretches
both prior to and after training. Food plan is still going good, but
it's taking me too damn long to chug the weightgainer.

Hitting the weights tomorrow, and starting creatine over the weekend.
Should be nothing but improvement from here. Hopefully I can start
cutting somewhere soon down the road.

Entry #173
Meal plan is staying consistent. Today was flexibility stretches along
with shadow boxing rounds. Also went to GNC to pick up more
weightgainer and whey. Saturday I'll be starting creatine. Expecting to
break 190 in the coming month.

Entry #172
Decided to skip the squats. On the plus side, starting fresh on leg
press meant 8 plates on each side for 10 reps. Total of 16 plates = 720
lbs plus the machine weight. I could go for 9 next time, but the thing
can't hold any more than that.

Been doing a lot of bodybuilding stuff. I think my back is good to go
to re-start the powerlifting routine on Friday. Or perhaps construct a
different one altogether.

George is off to LA, so it looks like I won't be getting much sparring
done between now and January. Least I can do is keep up the heavy-bag
drills and attend as many throwdowns as I can in the meantime.

Entry #171
Gain of two pounds. 182 with just shorts and socks on.

Back is feeling great. Think I'm gonna risk doing squats tomorrow. If
all systems are clear after that, I can do deadlifts next week.

Using dumbbells is a great way to build up bar exercises. Today I tried
barbell military press and did 8 easy reps at 135 lbs. And that was at
the very end of the training session today. The last time I tried that
I could barely do 95 lbs for 6 reps, starting fresh. I eventually
ditched the exercise all together and opted for dumbbell shoulder
presses instead. Apparently they're working. Am thinking of
substituting dumbbell press instead of bench press from now on, and
observe how much my bench number increases.

Been keeping up with my stretches. The one thing is martial arts
practice, or lack thereof. I need to find more time to do longer
striking sessions. Unfortunately, it doesn't look like I'm going to a
dojo until I can get my own mode of transportation (parents don't want
to give me a ride since they already drive me to the gym, and they
don't trust me using their car by myself). Going back to school in
January so I need to get my act together before then.

Entry #170
Have to cut my strength program short. I'm laying off the squats and
deadlifts for the sake of my back. Granted, it's feeling perfect now,
but that's what I thought last time I injured it. Gonna play it safe
and give it time to recover from that strain. A long-term injury is the
last thing I want. Well, except for cancer or something. But besides
that.

Dumbbell bench press (warm-up): 3 sets; 10, 6, 3 reps (25 lb, 35 lb, 45 lb dumbbells)
Dumbbell bench press: 4 sets; 8, 6, 6, 6 reps(70 lb, 80 lb, 80 lb, 80 lb dumbbells)
Dumbbell flys: 4 sets; 8 reps (45 lb dumbbells)
Incline bench press: 4 sets; 5 reps (145 lbs -- was fatigued)
Dips: 3 sets; 10 reps (bodyweight)
Skull-crushers: 3 sets; 8 reps (30 lb dumbbells)
Cable extension: 4 sets; 8 reps (60 lbs)
Weighted crunches: 5 sets; 20, 15, 15, 12, 12 reps (two 25 lb plates on chest)
Reverse crunches: 3 sets; 12 reps
Speed-bag practice for cooldown. This guy was impressed and wanted me
to show him how to use the speedbag. I had it down in three days --
what a useless exercise. But good for cardio.

Entry #169
Gonna get more serious with bulking. I'm gaining weight too slowly.
It's been well over a year. Packed on 20 lbs of muscle with no visible
fat. But I need to make more progress. And my endurance is crap right
now because I've been doing minimal cardio by bulking for so long.

Changing my post-workout shake from weightgainer to something more
specific. Ordered dextrose and maltodextrin which arrived yesterday.
Gonna save the weightgainer for the morning and to eat with dinner.

Entry #168
Back is much better. Gonna have to take a break from doing hardcore
pulling exercises, as much as I hate to admit it. Went on another hike
with George today. Couple that with the squat workout from Saturday,
and my legs are going through hell. Just the way I like it.

As of today it's been a year since I've created this training log. I've changed a lot in just one year. To make a comparison:

Taken from Log Entry #1, September 19, 2004:
AGE: 17
HEIGHT: 6'0"
WEIGHT: 159 LBS
BENCH MAX: 200LBS
SQUAT MAX: 250LBS
DEADLIFT MAX: 210LBS
PUSH-UP MAX: 30
CRUNCH MAX: 115

One year later, September 19, 2005:
AGE: 18
HEIGHT: 6'0"
WEIGHT: 180LBS
BENCH MAX: 250LBS
SQUAT MAX: 310LBS
DEADLIFT MAX: 340LBS
PUSH-UP MAX: 41 (still pathetic)
CRUNCH MAX: 115 (haven't tried it, who cares?)

I've made significant changes in my lifts, but obviously haven't
concentrated as much on endurance training with push-ups and such.

Entry #167
Bad back...can't move...hurts to exist...but pain is just weakness leaving the body.

Is this the end for l3loodfist? Find out on the next episode of Dragonball Z.

Entry #166
Hit the weights today. Did bench press at 195 lbs for six reps. Am
anxious to raise the weight, but I have to stick to the routine for
now. My ego wants to go back up to 225 lbs for 2-3 reps.  My lip
started bleeding and running down my face because I was biting it again
during the heavy parts. Seems like it's a habit.

I'm 184 lbs with clothes. I attribute this to my pre-bedtime meal. I take this right before bed.
1 bagel slice for carbohydrates
2 1/2 scoops of casein protein powder with 20 oz of milk
3 spoons of flax-seed oil

It tastes disgusting, by the way.

Made sure I took the time to do stretches. I'm getting closer to the
ground with the splits. Also practiced some martial art forms for
further flexibility exercise.

Entry #165
Rough day today. I still wasn't over my back pain, which I've had since
Thursday along with my sore legs. It was a lot better today compared to
Monday, so I figured I was good to go. Was all hyped up for a tough
deadlift day. Set the weights with 315 lbs on the bar, and as I was
pulling it up for the lift, I felt a sharp pain in my left m. teres
muscle (upper back). I realized I had better not let my ego cause me a
permanent back injury. Took off a plate on each end, which made it 225
lbs. I did 4 repetitions before I felt the pain again, and by then I
decided I was done. An injury will just set me back and won't allow me
to train. I'm all for being tough and macho, but in this case, better
safe than sorry, as much as I hated to admit it.

I just did bicep curls today, along with wrist curls. Lots of bodybuilding stuff.

Entry #164
Went on a short hike with George, up to Lexington and back. My legs
were killing me, especially on a decline slope. I was grunting in pain
with every step on the way down, and George goes "What's the matter,
wimp. you can't handle a little walk?" I told him when my muscles heal
I would kick his ass. What a bastard.

I shouldn't have lost any weight, though. I've been eating very well.

Entry #163
I...can't...walk...at all... I went to the gym just to sit in the
steam-room. Helped out my muscles, but I still hobble around like an
old man. I took the opportunity to check the scale, too. Weighed in at
181 lbs with just swimshorts. That's an increase from last time. Have
to keep this up.

Did flexibility stuff today (stretches, light kicks) and watched
Dragonball Z. I need to get better before Monday, which is deadlift
day. I'm thinking of taking Rene's offer on that massage parlor right
about now. Nahh. I'm gonna go do push-ups instead.

Entry #162
Was unable to update last night due to internet problems. Here's how training went:

Warm-up squats: 3 sets; 10, 6, 3 reps (45 lbs, 135 lbs, 185 lbs)
Squats: 3 sets; 6 reps (245 lbs)
Narrow-stance squats: 2 sets; 8 reps (155 lbs - muscles hurt at this point)
Wide-stance squats: 2 sets; 8 reps (155 lbs)
Heavy machine gun...I mean, heavy leg curls: 4 sets; 8 reps (120 lbs)
Leg press: 3 sets; 12 reps (500 lbs)
Light leg curls: 2 sets; 10 reps (90 lbs)
Standing calf-raises: 2 sets; 10 reps (320 lbs)
Seated calf-raises: 2 sets; 12 reps (185 lbs)

For squats I usually use a cushion on the bar so it's more comfortable
on my shoulders. My spotter, Ryan, told me to I have to "Get serious
and quit using the tampon for your shoulders." From now on I'm just
using the bar itself. It's better because the cushion caused the bar to
be too high over my shoulders. But now my shoulders are scratched up
and bleeding. A fair trade-off, I say.

Today I couldn't really walk. I hung out with George but I kept up my
diet of eating as much as humanly possible. We played Contra. It counts as training. It's
mental training.

Entry #161
Down to 177 lbs. No doubt a result from the run with George. I need to train harder than this.

Bench press day went good. Tomorrow should be better.

Intestingly enough, I might work at GNC soon.

Entry #160
Went on a run with George today. I'll have to eat back lost calories because of that -- hope it won't cost me too much.

Running is all about the proper mindset. As my shoes
thudded against the pavement and my muscles screamed at me to stop with
every step, I instead pictured my body as a machine, capable of
nothing but charging onward. My partner, and the competition he
provided, was my enemy, and my mission was to win by continuing at
all costs. I was invincible.