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).
Tuesday, February 27, 2007
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.
Subscribe to:
Posts (Atom)