Entry #720

Earlier, I went to the track, but the gate was locked, so I came back and did hill sprints. They felt like death. Good sign, I say.

Entry #719

I saved the power rack. I've been leaving the weights in it unracked each time because nobody uses it. Apparently, someone took notice that it was seeing action, and it's now in a permanent spot, sans "For Sale" sign.

We did it, my Love.



If I was a wuss, I would do one of those stupid emoticon hearts.

Also, they brought in some kettleballs. They don't really offer much that you can't get from dumbbells, but they look interesting to try.

For this week, I'm replacing ME with a dynamic day in the interest of bringing myself back up after taking a week off.

DE upper

Speed bench + bands:
10 x 3 185 lbs.
> The fastest I've done. I'm striving very much for overcompensation after reading some EliteFTS articles.

Barbell skullcrushers:
4 x 8 145 lbs.

Lateral raises:
3 x 8 50 lb. dumbbells

JS rows:
4 x 8 215 lbs.

Alternating dumbbell curls:
3 x 12 50 lb. dumbbells

My legs still hurt from Sunday's cramps, and the bridge of my nose is a little sore from getting hit. Also, I'm working with a good keyboard, finally.

Officially endorsed by Satan.

Entry #718

Figures I have a broken keyboard on my best training day of the year. Will try to be as thorough as possible without driving myself mad from editing every word error.

Met up with George and tried to get into the gym. He's not a member so it was a no-go. We got him in last time on a free trial thing, but the same lady was working today and she recognized him. Should have worn a disguise. Went to the tennis courts instead. Took turns having one man box, the other evade. Allowed countering. Went pretty typical.

George expressed frustration at not being familiar enough with boxing, so we sparred using whatever we wanted to, with just kicks. He wanted to stay on a straight line, TKD style I guess, but I told him I move laterally a lot, so he shrugged and said okay. I quite enjoyed doing this. I took the Muay Thai stance I learned at AKA and continually hit him with shin kicks. A couple of times I nearly hit him in the groin, so must watch out for that. Make a clear mental distinction before hitting: high or low. Not middle.

Made an attempt to grab one of his kicks and he said they don't do that in TKD. I told him I'll do it if I find a really obvious opportunity for it. To be honest, I was getting annoyed by all these arbitrary settings, but whatever. He landed good shots, which I blocked. Much of time they missed from me simply moving to the side.

Eventually he noted that the shin kicks were starting to bother him. We stopped by that time. I, myself, took several breathers to ease out cramping in my legs. I felt pretty good about it, but he said it wasn't very productive because of how different our styles are. We had a small exchange on this.

Afterwards, we went  on about a four-mile run to the park and back. I warned him that my ankles have been hurting on just a quarter of that distance because of my weight, and that I've mostly been doing HIIT to condition them. He said it's fine, we can stop when they do. So we started. I adopted a slower pace than him from the start to conserve my stamina, so he was getting a bit ahead of me, but slow and steady, I reasoned. Turned out to be a good idea. I made it all the way to our destination, the park dam. Didn't expect to make it half that far. Ankles felt perfect and I wasn't out of breath at any point. Biggest problem was cramping in my...quads? Weird. I don't usually cramp just from running, and when I do it's in my calves. It came within the first ten minutes, but I ignored it and it went away. On the way back, though, I stopped to go to the bathroom and the pain was so bad I could barely walk. I fought through it again. George remarked that he had a cramp, too. We walked up the hill away from the park and then jogged back to my place. Jogging was okay, but walking was nearly impossible for some reason.

I block too much with my forearms:

Entry #718

Keyboard is broken. Cannot type efficiently. That first sentence came out "Keyvb5oard is vb5rokemn6." So I have to edit everything. Entries will be brief and to the point until new keyboard arrives in mail.

Did not lift this week. I hate Christmas. Have been doing HIIT regularly. Sparring George tomorrow.

Entry #717

Today was abysmal. I attempted to do ME on the new bench for the first time. Its locks are set too low, so one either has to pin press the barbell to get it set up, or drag it off and let it drop down as it is, at that height. The problem with the former is obvious. I thought I could get away with the latter, but going up was incredibly slow. Cutting the down portion essentially negates any role the stretch reflex plays in the eccentric/concentric transfer, so performance suffers (interestingly, this may prove to be a good thing for DE).

This, if I may be so crass, pissed the fuck out of me. I decided to move everything to the off-limits room that's filled with construction equipment so I could bench in the power rack, instead. Ah, my old friend. There you stand in the darkness, presiding over the rubble, neglected but ever vigilant. They are not worth the steel of your very frame. There was a dusty paper sign face down on the floor next to it. I grabbed it and read, "This machine for sale. See front desk." How shameful. How sad. I set the pins up and went back to the previous room to drag a bench over, wondering why I hadn't just done this from the start. I was at 295 on the bar and working up to doing 325x3. That didn't happen. The safety bars were set too high, so on the second rep the barbell clanged sharply against the lock, which threw me off balance and made me fail. At about that time, I noticed it was nearing closing time, so I just left it at that.

It's worth the consideration of actually taking up their offer and buying it. I'm confident it would fit under my patio if I axed the punching bag. Then, I could use the money that was going to this pathetic place for a boxing gym. Plus, there are a few remaining iron plates that I snuck out before renovations started and they replaced everything with the pussy rubber ones. They probably don't want those, so maybe I could get a deal on some 45s and a bar. I'm liking this idea - a lot.

Entry #716

Well, today ruled. George and I went hiking up at Castle Rock. It got dark early, so I kept running into things and slipping off ledges. I'm pretty sure I almost killed myself on more instances than one, which is the mark of a worthwhile day. We didn't run into any wolverines or anything, but we did get fined by the ranger when we emerged for staying past dark. I had to restrain myself from saying "Awesome" when he was lecturing us on how people have died here. What a wuss. Dying builds character.

Entry #715

I weighed in at 248 today, although I had clothes on and a meal in my stomach from an hour earlier.

DE lower

Speed front squats:
10 x 2   225 lbs.

Good mornings:
3 x 8     225 lbs.

Standing band crunches:
3 x 8

Crush gripper

Entry #714

These fools running my gym almost got to me last week, but I'm feeling more level-headed now. Basically, renovations here mean that almost everything useful is getting dumped.

Both bench press benches are gone (two was already a disproportionate number compared to their rate of usage). The new one that's replaced them is horrible. The pins are set far too low, so you have to pin press the weight to get it set up.
Solution: bench in the power rack.

The power rack is sitting alone and untended to in the off-limits room, which I use anyways. Who knows how much longer it'll stay.
Solution: don't let any construction worker near it.

They got rid of the reverse hyperextension station.
Solution: glute ham raises on one of the many leg curl machines.

Rusty, Soviet-era iron plates have been replaced by wafer-thin rubber ones.
Solution: murder.

ME upper

Floor press:
6 x 3     135, 185, 225, 275, 310, 330 lbs.

Overhead EZ bar extensions:
3 x 8     105 lbs.
Super-setted with:
Bilateral dumbbell curls:
3 x 8     45 lb. dumbbells
> Weights were extremely light in consideration of time.

Bent-over lateral raises:
2 x 16   45 lb. dumbbells

The gym closed at this point, so I went over to the track for pull-ups and ab work.

Entry #713

DE lower

Speed front squats:
10 x 2   225 lbs.

Good mornings:
3 x 8     225 lbs.

Janda sit-ups:
3 x 8

Crush gripper

Entry #712

ME upper

Floor press:
6 x 5     135, 185, 225, 275, 295, 310 lbs.
> Form was superb.

Overhead EZ bar extensions:
1 x 10   85 lbs.
2 x 8     95 lbs.
Super-setted with:
Bilateral dumbbell curls:
1 x 12   45 lb. dumbbells
2 x 10   45 lb. dumbbells
> Weights were extremely light in consideration of time.

Bent-over lateral raises:
2 x 16   45 lb. dumbbells

The gym closed at this point, so I went over to the track for pull-ups and ab work.

Entry #711

George and I did some drills on Saturday. After some persuading, I managed to get him into my gym, which gave access to a bounty of useful equipment. We alternated between me holding the TKD pads he brought for him, and him holding up the boxing mitts for my turn.

Entry #710

My delts are completely fried. I thought it was a skin rash or something at first, but it's actually just very concentrated soreness. This bodes well for MP next week.

This will be the first Thanksgiving in years that I'm eating dinner with anybody. I'd rather go out and train, but I'm forcing myself to attend at my father's invitation. At least there will be food. I plan on bringing The Oxford Book of Modern Science Writing to indulge in while everyone is talking after dinner. I don't speak Farsi, so I'd end up just sitting there and being clueless anyways.

I plan on doing HIIT when I finally get back.

Entry #709

Renovations continue at the gym. Look no further for the futility and wastefulness of human nature. The walls don't need painting, but they get paint. The equipment doesn't need reorganizing, but they get reorganized. The rooms don't need to be switched, but they get switched. Maybe they're just artificially trying to create jobs. In that case, I salute their patriotism.

I was shaking my head yesterday and muttering, "Too many machines", and one of the employees laughed and said, "Yeah, someone like you doesn't need these things." They got rid of the basketball court to fill it up with useless exercise machines. How many leg curl stations do you need? The answer is zero, for the record.

Today was pretty badass, though. They're moving everything into the other room, so everything was a mess. Sure enough, though, the power rack was in its usual spot. I did squats amidst what looked like a warzone. Machines and benches lay piled in heaps around me, and I stood the victor.

DE lower

Speed front squats:
10 x 2   225 lbs.

Good mornings:
2 x 8     220 lbs.

I ran out of time here, so I went to the high school and finished up in the grass.

Strict crunches

Crush gripper

Entry #708

ME upper

Military press:
6 x 3     95, 135, 165, 185, 205, 215 lbs.

Skullcrushers:
4 x 8     65 lb. dumbbells

EZ bar front raises:
90 lbs.

Bilateral supinated rows:
1 x 8     75 lb. dumbbells
3 x 8     85 lb. dumbbells

Hammer curls:
1 x 12   65 lb. dumbbells
1 x 10   65 lb. dumbbells
1 x 12   65 lb. dumbbells

Ab circuit

Entry #707

The gist of it: I benched 320 for 2.5 reps. I couldn't lockout the third.

Entry #706

I'm raging over the renovations that my gym is going through. They've replaced all of the rusty metal plates with these wimpy black rubbers that aren't even as thick. It doesn't really make a difference, of course, but it's the principle of the matter. Luckily, last week, I smuggled four of the old 45s out of their shipping area and into the weight room. They've since been left behind, and I use them on every occasion.

Now, on the bar, that makes for only 225, so when I was doing squats today, I was looking for something else to use besides the new plates when I thought about going with the Soviet-style Olympic ones they have marked in kilograms. They're also rubberized, but they're thick and scarred. Nobody ever uses them. Perfect.

Also, it's worth noting that I've started doing standing ab work with the bands at the advice of EliteFTS. My midsection is still shredded from Tuesday's session. This should translate to better control on squats.

ME lower

Squats:
7 x 3     135, 185, 225, 275, 315, 365, 395 lbs.
> Very easy.

Side lunges:
3 x 8     135, 185, 185 lbs.
> This was a new movement from the pages of Hatfield's book.

Reverse hyperextensions:
1 x 8

Crush gripper:
3 x 5

For dinner, I made this:



Fatal to mortal men, the Manwich is more than mere food - it is an experience.

An experience mostly of anger as the entire thing falls apart on the first bite.

Entry #705

Rumors of my death have been greatly exaggerated.

Things started to go awry at around the end of October. The gym was closed on Halloween (which is a stupid reason), so I went back on Saturday to squat. My left knee was giving me problems, and I didn't get past 355. For some reason, the last thing I wanted to do was acknowledge weakness even more by recording it.

Fast-forward through some more mediocre sessions, and I'm back where I need to be.

Entry #704

Today started out mediocre but eventually made up for itself. For one, my back was sore, and not in the good kind of context. I would have had to cancel if today was a deadlift or squat session. RE upper went by, as boring as always. I overcompensated for the fact that I was hungry last time by eating like a savage, and I was full and lethargic as a consequence.

This old guy that I always see (he's the one who filmed my bench video) was having trouble with squats. I use "old" in the most technical sense possible, because he's stronger and more energetic than most of the young people there. Anyways, he failed on his first rep, but luckily, the safety bars saved him. He cursed and I asked him if he needed a spot, and he goes, "No, I'm just cramping up badly."
"Oh, is it in your calves? Or your quads?"
"Up in my quads."
"You know, I usually punch my legs in between sets when mine hurt. It helps keep them tense, while at the same time promoting blood flow through the region."
"Oh, really? I'll try that."
"Also, try to visualize disbursing your weight on the blades of your feet."

We went on like that for a bit, and then he did five perfect ATG squats. "Huge difference," he remarked after he reracked.
"You go really deep," I complimented.
"Yeah, it's because of how much I've watched you."

Just talking about squats got my blood boiling, and I finished up the session much, much stronger than the level I started it at. I owe that guy.

Entry #703

DE lower

Speed box squats + bands:
10 x 2   225 lbs.

Good mornings:
2 x 8     215 lbs.
1 x 8     220 lbs.

Dumbbell preacher curls:
2 x 8     55 lb. dumbbell
1 x 5     55 lb. dumbbell

Grip work

Entry #702

Bench press:
5 x 5      135, 185, 225, 275, 295 lbs.          
1 x 4½   300 lbs.
> I didn't get the lockout on that last rep, but I had it high enough to rerack. What can I say, I was hungry. And to be fair, they were applying fresh paint to one side of the gym, so I probably had cancer from the fumes.

Tate press:
4 x 8     65 lb. dumbbells

Some other stuff. Accessory work is feeling redundant to record.

It's time to start upping my conditioning. George will be back for Thanksgiving.

Entry #701

ME upper

Floor press:
6 x 3     135, 185, 225, 275, 315, 325 lbs.

Floor crushers:
3 x 8     135 lbs.

Nothing else matters.

Entry #700

I was doing squats today when my pants ripped. It surprised me for a
second, but then I told myself to keep going and finish the set. I
thought they were loyal pants - I wore them when I first fought Malcom
(Ominous1 on GameFAQs) four years ago.



But any apparel that can't do squats is no apparel of mine. Good riddance.

ME lower

Squats:
6 x 5     135, 225, 275, 315, 355, 365 lbs.
> An easy PR. The walkout felt like nothing, thanks to all the band training I've done.

Lunges:
2 x 5     120 lb. dumbbells

Hyperextensions:
2 x 10   45 lb. plate (overhead)

Entry #699

I filmed myself on the bag, but my camera is retarded and cannot transfer video over eight minutes in duration. It was a seventeen minute session, and I had to cut out the entire first half before I could transfer it.

Some notes:

> Don't use "filler" blows that don't do anything in between spurts of activity. Make every punch count.

> Keep those elbows tucked.

> Guard was excellent for the most part, but hands slightly dropped at occasional moments later on.

> Excellent lateral movement.

> Not enough head movement.

Entry #698

Bag work: five three minute rounds. I practiced superb pacing today, coasting through the first few rounds and then going all out in the last set. A strong start is important, too, but this is the way to go in contrast to giving up all reserves early. I wasn't very tired after the fifth, so I can open up a little harder next time.

My hooks are up higher so they're landing at head-level now. Head movement was employed much better than last session. I'll film tomorrow's practice to see what I'm doing wrong in ways that can only be observed from an outside perspective, as is so often the case.

I didn't wear hand wraps, and my wrists were sore afterwards. I shouldn't neglect them.

Before that, I warmed-up with the PS2 Eyetoy, which actually tired out my sore shoulders. I wish there were some real games for it instead of cartoon minigame compilations, though. The Virtua Fighter one is the least embarrasing selection.

Later tonight:

DE lower

Band-assisted box squats (alternating parallel and ATG):
10 x 2   225 lbs.
> These bands are fucking strong. Unloading the bar requires a ton of stabilization, and since they're pulling back, I have to fight against the force or else I'll go flying backwards. Great speed here. Probably my best performance on these ever.

Romanian deadlifts (overhand grip):
3 x 8     310 lbs.

Ran out of time at this point, so I went to the track again and did planks and grip work. There were bats flying overhead. Made me hungry.

Entry #697

I took a break from recording (but not training - good speed day with the bands last Thursday), and I've since sorted several things out. One method I'm going to be employing is starting a microcycle with a 5-rep span on max days, and then going down to 3 in the ensuing week.

ME upper

Floor presses:
6 x 5     135, 185, 225, 275, 295, 300 lbs.
> I drastically underestimated myself on these due to poor perfomances from prior sessions. I would have continued on to heavier sets were it not for time. The key factor in maintaining the arch is to anchor my body down with my head.

Floor crushers:
1 x 8     135 lbs.
1 x 7     135 lbs.
1 x 6     135 lbs.
> Barbell skullcrushers done on the floor. I'll look up the proper name in Beyond Bodybuilding later on. They're awesome. I really had to work to drive the weight off the floor. They're much harder than conventional ones because the surface kills any momentum one might have. Also, they make a lot of noise, which drives away socializing gymbeciles.

EZ-bar front raises:
1 x 8     105 lbs.
> Too much back. Drop down to 95 next time.

The gym closed, at this point, so I went over to the track and did front raises with a garbage can and wide-grip pull-ups on the bar.

Entry #696

I went back today to repeat yesterday's session, and I barely pressed 315 for 2 because my shoulders were sore from being trapped under the bar last time. I probably hyperextended them a tad.

Next week, I'm going to replace board presses with rack lockouts.

Entry #695

I do board presses with a 25 lb. plate stacked on top of two thin phonebooks. Needless to say, I had this coming. Today, I was doing a set when the plate slide forward and smashed into my head. It stunned me for a second, and all 295 lbs. of the barbell fell onto my chest, which actually didn't hurt at all and makes me less tolerant now of people who are afraid to lift heavy because they have no spotter. I reracked the bar and looked in the mirror. My face was covered in blood, so I had to run to the bathroom and wash it off, ignoring concerned people asking if I was okay. There was a open gash along my brow. The girl at the front desk gave me bandages. The exchange was pretty funny.

"Oh my God. You're probably going to need stitches for that."
"Stitches are for weaklings."
"Do you need tissues?"
"No, I have paper towels."
"I mean, tissues are softer."
"Hell no. I don't want to baby this thing. It needs to learn a lesson."
"Oh, so you're a manly guy, huh?"
"Right. If I die, I'm going to sue you."

So I went back, and could barely put up 315 for 3, which would normally be nothing to me. I just can't keep tight while trying to balance this crap on me. There's no way to get a full arch. I left it at that, and walked home.

It's looking a lot better after cleaning it up. Hopefully, I get a scar.

Entry #694

Reverse-band deadlifts:
7 x 3      135, 225, 315, 365, 405, 455, 525 lbs.
> By no means a cakewalk, but all reps were fast and strong.

Dumbbell lunges:
3 x 8     115 lb. dumbbells

At home, I did ab work and grip training.

Tomorrow I'm going on a solo-hike. Hopefully, I get mauled by something rare and endangered.

Entry #693

I did a RE session today because next cycle will precede my bench attempt, and I want to save dynamic work for then. Coming fresh off of the bands should do a lot of good.

Since I lifted early today, I had time to practice at the track tonight. I did a circuit of skipping rope, shadowboxing, and kicking drills.

Entry #692

Today didn't go well. I failed to overhead press 215 lbs. for 3. I only managed 1 rep on my first try, and then 2 on my second. I also ran out of time for the rest of my session.

I think I should try out push presses for a ME lift one of these days.

Entry #691

Tonight, I did HIIT up and down the hill by my house until my legs felt like they were about explode, and then I went to the track, which was bad ass in its own right. There were bats flying overhead. I skipped rope and then did a stretching session for about half an hour. Also, I practiced kip-ups on the grass, which made me wet.

George will be back for Thanksgiving. I intend to "give" him "thanks" by kicking him in the head. I never even eat with any family or anything anyways, so that should be a great day for training. The streets will be empty.

Entry #690

ME lower

Reverse-band deadlifts:
7 x 3      135, 225, 315, 365, 405, 455, 515 lbs.
> Not hard, but I wasn't sure where I would stand. I expected these to be a lot harder than rack pulls, but that just wasn't the case.

Dumbbell lunges:
2 x 8     115 lb. dumbbells
1 x 5     115 lb. dumbbells

Hyperextensions:
2 x 8     45 lbs. (overhead)

At home, I did ab work and grip training.

Entry #689

Bag work (9/24): three three minute rounds. This session was filmed. There were tons of problems. First, my right is dropping after it connects and before I snap it back (at least my guard stays up). Joe Louis had this problem, and Max Schmeling picked it up by studying his tapes before he knocked Louis completely out. Now, that was Joe Louis, so just think how big of a problem this would be for mere mortals.

Also, I'm trying too hard to be fast, so I'm not leaning into anything as much as I should. Don't try to be flashy.

Hooks are always low. I've just noticed this. They never land at head-level.

On the plus side, my stamina is incredible, so at least I'd be able to go the distance; I'll just look ugly doing it.

After that - and this is still yesterday - I did HIIT on the hill again before tapering off on a steady run.

Today was DE day using the bands on speed bench. They worked great. I can't wait to build up to a 400 lb. bench press with these.

Entry #688

I used the bands for the first time today with speed box squats. They ruled. Their rigidity was perfect, so I'm glad I got the 5's. The session went by slowly because I kept messing with the set-up, but I finally figured out to anchor them down with the safety bars set on the lowest holes.

Afterwards, I did good mornings for 215 x 8 (3 sets) and some ab work before finishing off with the Crush grippers.

Entry #687

ME upper

Military press:
6 x 3     95, 135, 165, 185, 200, 210 lbs.

Tate press:
4 x 8     60 lb. dumbbells

Lateral raises:
3 x 8     50 lb. dumbbells

Bent-over barbell rows:
4 x 8     205 lbs.

Hammer curl:
1 x 8     60 lb. dumbbells

I went hard on those lateral raises. I can't raise my left arm above my head.

Entry #686

Bag work: five three-minute rounds. My stamina impressed me. I was contemplating on whether or not to film it, and decided not to. I regret not doing so.

My range is at a good distance. It doesn't feel like I'm "stuffing" my punches, but film is really the best way to gauge this. Speed and power were more consistent than they've ever been. I'd venture to say that this was the best session I've ever done.

Something I'm doing is employing more lateral movement while throwing hard jabs. When it's time to change directions, I'll then compensate with a fast right. It seemed to work on George.

Gym-wise, I've been adding heavy dumbbell flyes after speed work on RE and DE days, and I'm now under the conclusion that they're invaluable for flexibility and mobility in the shoulder region, along with pullovers. Usually, I have to start off easy with hooks in order to warm-up, but not today.

Later at night, I walked to the track and jumped-rope.

Entry #685

ME lower

Rack pulls:
7 x 3     135, 225, 315, 365, 405, 455, 505 lbs.
> This came so easy that I accidentally kept driving up and hyperextended my back on the third rep of the 505. I nearly fell backwards. There wasn't any pain or anything, but still, lesson learned.

Dumbbell lunges:
2 x 8     115 lb. dumbbells

I ran out of time again, so I did the Crush gripper once I got home. Next week, reverse band deadlifts.

Also, I practiced kicking forms in the afternoon. George and I didn't even spar, which I was looking forward to.

Entry #684

My bands arrived yesterday. They feel incredibly tight. I was initially concerned that they were too strong because I could barely stretch them out with my hands, but they worked great when I tried them out today on the bench. I was actually doing RE incline today, but afterwards, I tried them out on the flat bench with just the bar for the sake of trying out the set-up. This old guy I always see at the gym, Roger (he was the cameraman for my bench press video) was asking me about how they work.

Entry #683

I benched 315 x 3 today on extremely short time. Rest periods were brief. Consequently, I had to super-set the rest of the session. I actually ran out of time and had to go over to the high school track, where I did front raises with a garbage can.

Yesterday, I did a ton of conditioning, including hill sprints.

Entry #682

I destroyed the bag today. The entire contraption nearly fell over end. I've been running through everything that happened last spar and coming with solutions to them. Lateral movement; no backpedaling. Cross back foot over to step forward (I know, I know, but this is for that lame TKD drill). Lean into kicks. Don't play defensive; attack.

Later on, I did DE work. I tried dead squats for the first time. I started out with 135 and it was awkward as Hell. I managed to squeeze under the bar, but not to a stable enough position that I could actually stand up with it. By set 3 I got the hang of it, and was able to do fast reps of 225. I like these, but they're not easy on the knees. Good thing mine are in prime condition.

Also, I have to say that I'm usually an extremely studious buyer, but I made a pretty bad choice buying those bands. EliteFTS has some for only $35. I've been spending a great deal of time on that site, lately. There are a ton of good articles to read.

Entry #681

I ran out of time again tonight, but I at least got the important stuff done. All I missed out on were curls and ab stuff.

Bench press:
6 x 3     135, 185, 225, 275, 295, 310 lbs.
> This came without any struggle. 315 for 3 will be a cool milestone next week.

Cable pressdown:
4 x 8     120 lbs.
> This was with the machine normally used for lat pulldowns. The other cable contraption is way too easy, even with the entire 150 lb. stack.

EZ bar front raises:
3 x 8     95 lbs.
> I thought of this on the fly. I quite liked it. Bilateral movements are always tougher.

Bilateral lying dumbbell rows:
3 x 10   90 lb. dumbbells
> I wanted to do unilaterals so I could wreck the 120 lb. dumbbells, but I was running out of time.

George and I are sparring on Saturday. We were talking about going out to a beach or something. I'm pretty suspect of his recent admiration for Evola, a philosopher who posited the degradation of societal ideals that advancing Westernization inflicted. Not that that's an original thesis or anything, but he layed it out nicely. However, this same author wrote an entire step-by-step instructional book about magic spells for budding alchemists. And not even cool magic spells, like making volcanos sprout through your living room.

Entry #680

I ordered a set of powerlifting bands. These should break the monotony on DE. I was concerned that the #5's would be too strong, but my primary inclination in the first place was towards deadlifts, not bench press. Besides, I can always just use less weight.

All I did today was go on a run to the bank and back. Nothing hard.

Entry #679

I went on a hike today. My intent was to take the same trail as last week, but I made a wrong turn and ended up on this really easy, wimpy path that was completely flat. I know exactly where I erred, so I'll go again next weekend.

Entry #678

Squats:
6 x 3     135, 225, 275, 315, 365, 385 lbs.
> My stance on 365 was way too narrow. 385 went more smoothly.

Lunges:
3 x 8     100 lb. dumbbells

I ran out of time, at this point, so I did crunches and the Crush gripper at home.

Entry #677

Tonight ruled. I was running laps to the school and back when this huge dog (I think it was a Rottweiler, but it was pretty dark out) suddenly flipped out and began to charge at me, barking up a storm. Just as I was turning around to kill it, somebody screamed, "BORIS! NO! BAD BORIS!" and the dog sheepishly retreated. I realize that the owner was undoubtedly scared to death at what would have happened to Boris if he had attacked me, and that's understandable. But something that big and powerful shouldn't just stop dead in its tracks like that. What a wuss.

Anyways, that session was four laps and back, which is what I was doing at 190. The difference was that this amount completely pushed me to the edge back then, and now, 40 lbs. heavier, it felt like nothing. I wasn't tired in the least, even when I did HIIT on the last lap. The only factor that prevented me from doing more were my shins, and even those are improving. Still, since I couldn't push myself as much as I wanted to because of that, I went swimming afterwards to lose my breath a little.

Before that, midday, I did a circuit of shadowboxing, bag work, and form practice. Some analysis, based on film:

> My guard is wide, but in a different way. My elbows are straight, but now my hands are too far apart. Still, it's better to deal with it as this than as a reason of forgetting to employ it.

> Kicks are much better. This is important because I intend to best George at that stupid TKD drill next time, just as a personal challenge. Now, when striking to either side, bring the back foot ahead of the front and step hard in order to close the distance. This is key, and is why I couldn't catch him last time.

> Unrelated to today, but I've discovered a necessity to lean forward over the barbell more when doing deadlifts. This made a difference in RDLs yesterday. The shoulder blades should be aligned with the bar.

Entry #676

Note: I've been off creatine since Friday.

ME upper

Board press:
7 x 3     135, 185, 225, 275, 295, 315, 325 lbs.
> This was incredible. The weight felt like air. It was a massive difference from just last week, which was a strong session in and of itself.

Skullcrushers:
4 x 8     60 lb. dumbbells

Lateral raises:
3 x 8     50 lb. dumbbells

Underhand cable rows:
4 x 10    Entire stack

Hammer curls:
3 x 10    65 lb. dumbbells

Ab circuit

Entry #675

I went on a run to the bank and back. My cardio felt excellent, but I know better. When it comes down to it, I have little reserves. I'm really going to build up my conditioning on all fronts from here on out.

I'm halfway through The Anabolic Diet. I've considered stopping short altogether because of how much the
author repeats the same principles and reasons. The entire
book could easily be condensed into two pages. It's taking up time from other, more important reads I want to get to, such as The Oxford Book of Modern Science Writing, Physical Principles of Quantum Theory, and The Demon's Sermon on the Martial Arts. I haven't even gotten through Zatsiorsky's book yet.

Entry #674

Today was pretty bad. George and I trekked up to this one spot in order to spar. I barely survived the way up. I could blame it on the bag I was carrying, but the truth is that there wasn't really any excuse for it. My legs were dying from all the squats and uphill sprints I've been doing, and I was completely out of breath.

When we finally made it to the top, my legs gave out every few kicks, and I had to stop for that. We were doing a TKD drill where we have to face one another and spar while maintaining the same measure of distance. It's a reflexive exercise. The weird side stance really isn't my thing, but whatever. Since that failed (on my part), we moved on to boxing by having me attack and him evade. That was okay, but I couldn't really lunge forward and go after him like I needed to because of my weakling legs, so my blows kept falling short. And I guess somebody washed my gloves just recently because they were saturated with water and heavier than Descartes.

So, we switched roles, and I was doing great weaving out of everything - until my legs cramped up from that. Again? What the Hell. It was even worse when we were sparring. I leaned forward to throw what would have been an excellent right, and then my hamstring gave out (before, it was my quads).

It was pathetic. And believe me, if I was by myself, I'd be writing about how awesome it was to kill myself. But faultering in the presence of somebody else defeats the point of being better than everybody.

Entry #673

Squats:
6 x 3     135, 225, 275, 315, 355, 375 lbs.
> Between hill sprints and box squats from a few days before, my quads were quite sore going into this. It'll be interesting to see what I can do next week at 100%.

Lunges:
3 x 8     100 lb. dumbbells

Reverse hyperextension machine:
1 x 10   Didn't check.
1 x 8     Entire stack.
> The gym was closed at this point, so I had to do these in under two minutes instead of setting everything up for good mornings.

Since I wasn't able to finish everything, I walked over to the high school afterwards and did crunches and grip work.

Entry #672

I was supposed to babysit my nieces today. But I had to train, so I booted them in the backyard and made them work like dogs with me. All told, it was about an hour and a half of punching bag work. I even taught them how to hit decently. They weren't bad for 4 and 5-year olds, I suppose. I first met them only last month, and I told them my name was Batman.

I'm planning on trying the Anabolic Diet soon. The book itself is poorly written and isn't enough to convince me. Rather, I've been interested in several studies depicting increases in lean body mass on low-carb routes. This is an ambiguous delineation, however. "Lean body mass" is a percentage, so it's not necessarily the same as actual muscle growth. Lean body mass can increase while losing muscle mass if the ratio of fat catabolism exceeds that rate. I will be cautious but open-minded.

Entry #671

Today ruled. I was board pressing 320 with two thin phonebooks and a 25 lb. weight stacked on top of one another. It's a very precarious set-up. On the last set, the whole thing fell forward and the plate smashed into my face. This happened in the middle of the third rep, but I was able to ignore it and finish. I have a huge red mark around my eye now.

ME upper

Board press:
6 x 3     135, 185, 225, 275, 295, 320 lbs.

Skullcrushers:
4 x 8     60 lb. dumbbells

Lateral raises:
3 x 8     45 lb. dumbbells

Underhand cable rows:
4 x 10    Entire stack

Hammer curls:
3 x 10    65 lb. dumbbells

Ab circuit

Entry #670

I've been training like a dog without recording anything. It feels great. I don't have to write for anyone's amusement. I'm not your monkey. I'm free.

EDIT: So, they're telling me I'm not getting any air holes poked in my container tonight until I write something.

Let's see. The day before yesterday, I swam laps until I nearly drowned. Yesterday, I lifted weights using my nephews. They're light, but I did a lot of reps. Today, I did hill sprints before going to the track and jumping rope. I ran home.

Need...oxygen...

Entry #669

I've been doing a lot that I haven't felt like recording.

Yesterday, I ran hill sprints until I almost puked, and then I went to the high school to practice some forms.

Today, I board pressed 315 for an easy 3.

Entry #668

I threw up my breakfast today, right before I had to leave to get some immunization stuff done (I'm in the process of attaining U.S. citizenship). They said they don't give shots on Thursdays. What a bunch of wusses. I would jump at the chance to stick pointy objects into people any day of the week. So I was stranded in Meridian for about three hours in the blazing sun with a sweatshirt and long pants on. I ate lunch at the first restaurant I came across (Togo's) since my breakfast was no longer in me.

Yesterday I filmed myself doing bag work. Christ, my guard is still wide. I fixed it in the second round.

Entry #667

Today, I went to the doctor's for the first time in about 8 years. Officially, I'm 6'0" and 227 lbs. I've never actually been sure of my height, but I figured it out based on comparing myself to other people.

Also, I only have six months to live or some jazz like that. Whatever.

After that, I went to eat at the worst restaurant I've ever been to in my life. The steak was mercifully tolerable, but everything else tasted like soap, and my utensils were crusty and dirty. I don't remember its name, but it probably sucked. Try to imagine what it was so you can avoid it.

Lifting was essentially a repeat of last week. I could only get 210 for 2 reps on military press. I'm not making an gains on this lift, so I'll have to retire it for now. The only difference today was that I moved a 55 lb. dumbbell for 8 on preacher curls.

Entry #666

In commemoration of my 666th post, I ate my neighbor today and offered his still-beating heart to the blood gods. Then, I told them, "Just kidding, losers" and nonchalantly tossed it over my shoulder. I'll take care of them in the next life.

To prepare for that, I warmed-up with five minutes of shadowboxing for three rounds of three minutes on the heavy bag.

Afterwards, I ran to Whole Foods to pick up some whey and cottage cheese. I stopped at High Tech Burrito to order a Godzilla for later, and then at Taco Bell to eat on my way home. I'm still hungry.

Oh, and I spent $50 on a bottle of cod liver oil yesterday. My wallet weeps, but it lasts for awhile.

Entry #665

Box squats:
10 x 2   225 lbs.

Romanian deadlifts:
4 x 8     295 lbs.

Man crunches:
1 x 30
1 x 15
1 x 12

Plate pinches

Entry #664

Friday was mediocre. I wasn't able to get 445 x 3 on deadlifts in two attempts, and the gym closed before I could finish any assistance work. Rack pulls and power shrugs should fix this by next session.

Today didn't start out successfully, either. Here's what happened.

Military press:
5 x 3     95, 135, 165, 185, 195 lbs.
2 x 2     210 lbs.
> I couldn't make it for 3. I can't say that I didn't deserve it; I ate poorly over the weekend.

Barbell skullcrushers:
4 x 8     145 lbs.

Front raises:
1 x 12   55 lb. dumbbells
> After the set, I opted for something much more strict.

Bilateral seated front raises:
2 x 8     35 lb. dumbbells

Cable rows:
4 x 10   Entire stack

Dumbbell preacher curls:
3 x 8     50 lb. dumbbells

Ab circuit

Entry #663

I got a round timer to divide my intervals in bag training. I used it yesterday, in three minute sessions. This will come in handy for sparring.

RE upper

Weighted push-ups:
x 20   Bodyweight
x 20   10 lbs.
x 20   35 lbs.
x 15   35 lbs.
x 12   35 lbs.

Chest flyes:
3 x 10   50 lb. dumbbells

Overhead tricep extensions:
4 x 8     90 lb. dumbbell

Weighted chin-ups:
2 x 7     50 lbs.
2 x 5     50 lbs.

Hammer curls:
2 x 10   60 lb. dumbbells
1 x 8     60 lb. dumbbells

Entry #662

My internet has been down for the past few days. Recent lifting highlights:

> Benched 305 for 3 reps.
> Overhead pressed 90 lb. dumbbells for 8 reps (right after benching, no less).
> Did lateral raises with 50 lb. dumbbells.
> Good mornings for 8 with 210 lbs.

Entry #661

I didn't record the last two days. The noteworthy point was deadlifting 435 x 3 yesterday.

My last entry expressed surprise at how my legs weren't sore from front squats on RE day. I'll have to take that back. The following day, I couldn't walk without a limp. My deadlift definitely suffered from that, although I didn't fail anything.

Entry #660

My quads are surprisingly not sore from RE day yesterday. I can definitely go running tomorrow.

All I did today was a lot of walking. George and I trekked over to the theater to watch The Dark Knight. It was good. It didn't blow my mind; it was just exactly what I was expecting. Except the fight scenes still suck horribly. Fix that. Watch Story of Ricky and get some pointers.

Entry #659

RE lower

Front squats:
1 x 20   135 lbs.
1 x 17   155 lbs.
1 x 12   185 lbs.
1 x 10   185 lbs.
1 x 8     185 lbs.

Good mornings:
3 x 8     210 lbs.

Cable crunches:
3 x 12   Entire stack

Plate pinches

Entry #658

I've lost a lot of weight. I'm down to 226. I've been doing a lot of cardio, so I need to eat more.

ME upper

Bench press:
5 x 3     135, 185, 225, 275, 295 lbs.
1 x 2     305 lbs.
> My alignment was off. The bar was way too low. The second rep was easier, but I realized I couldn't get 3, at this point. Still, I've made gains. Next week, I even expect 210 x 3.

Overhead dumbbell press:
2 x 8     85 lb. dumbbells
1 x 7     85 lb. dumbbells
1 x 4     85 lb. dumbbells

Lateral raises:
3 x 8     45 lb. dumbbells

Bent-over barbell rows:
4 x 8     195 lbs.

Barbell curls:
1 x 8     100 lbs.
1 x 6     100 lbs.
1 x 3     100 lbs.
> Short rest times.

Ab circuit

Entry #657

I took a week off from lifting (which resumes Monday), but not training.

Today, I trekked across town, from one end to another. I ran about half of it. It took me four hours of power-walking and running, including a dinner break at Andales.

My legs hurt like Hell. I was lying down just now, watching UFC, and all of a sudden, my calf spasmed and cramped up. It felt like my leg was giving birth.

Great day.

Entry #656

Squats:
7 x 3     135, 185, 225, 275, 315, 335, 365 lbs.

Dumbbell lunges:
3 x 8     100 lb. dumbbells

Abdominal circuit

I didn't have time for PC work, but I technically did rack pulls when I did power shrugs on Thursday.

Entry #655

I didn't make a record for yesterday. I did bag work in the afternoon. It was over 100 degrees, and it felt awesome. In the evening, I did sprints up the hill.

Today, I did more bag work, mostly in kicks. I'm leaning in with excellent disposition. I cannot wait to spar.

DE upper

Speed push press:
10 x 3   135 lbs.

Tate press:
4 x 8     55 lb. dumbbells

V-handle weighted pull-ups:
1 x 8     45 lbs.
1 x 6     45 lbs.
1 x 7     45 lbs.
1 x 5     45 lbs.

Preacher curls:
1 x 8    100 lbs.
1 x 9    100 lbs.
1 x 8    100 lbs.      

Barbell shrugs:
3 x 8     405 lbs.

Entry #654

Today failed. Massively. First, I couldn't even floor press 315 for 3. I made 2 reps pretty easily, and then only got halfway up on the third. When I tried again, I only got 1. And I was running extremely late, so I only did one auxiliary exercise.

I was actually going to bench, but a bunch of pre-teens were playing grab-ass while spotting each other on it. I'm actually glad, because I haven't FP'd in a while. And I want all of my weaknesses out in the open.

Heads will roll.

Entry #653

George and I are sparring next week. There will be blood.

Squats:
7 x 3     135, 185, 225, 275, 315, 335, 355 lbs.

Dumbbell lunges:
3 x 8     100 lb. dumbbells

Good mornings:
2 x 8     210 lbs.

Abdominal circuit

This is from when I trained with Stan:

Entry #652

I was walking home today when I saw this huge dog sprinting full speed at me, barking. I stomped forward, hoping that it would have enough guts to not be bluffing. Unfortunately, it didn't. It ran right on past while turning its head to keep its eye on me before sheepishly trotting back to the woman that was yelling at it to come back. "Bad! Bad dog!" she scolded. I didn't want the owner to feel too much shame for having such a wussbag pet, so I laughed and said, "At least he has spirit."

Animals these days. They don't make them like they used to. The infamous Champawat Tiger devoured 436 humans before being shot way back in 1907 by Jim Corbett (a badass in his own right). Nowadays, you'd be hard pressed to find a tiger that isn't in some domestic breeding program, treacherously cuddling with its human handlers. Oh yeah, and it's luxuriously white. Traitors.

DE upper

Speed push press:
10 x 3   135 lbs.

Tate press:
4 x 8     55 lb. dumbbells

V-handle weighted pull-ups:
1 x 5     45 lbs.
2 x 8     45 lbs.
1 x 6     45 lbs.
> These were all over the place. The first set felt awkward, but I had the hang of it by the second.

Seated dumbbell curls:
1 x 12   45 lb. dumbbells
2 x 10   45 lb. dumbbells

Barbell shrugs:
3 x 8     405 lbs.
> I knew this would hurt before even trying because I have a torn callus on my right hand. It was agony. My flesh felt like it was peeling off of my shoulders. I enjoyed it immensely.

Entry #651

Somebody from GameFAQs actually IMed me on AIM to talk about videogames. It was just surprising that he wasn't from the MA board (not that that's a good thing, I just rarely post anywhere else).

DE lower body

Speed box squats:
10 x 2   225 lbs.

Romanian deadlifts (overhand grip):
1 x 7     295 lbs.
2 x 8     295 lbs.

Decline weighted crunches:
3 x 5     50 lbs.
> This decline was practically vertical. Very tough.

Crush gripper:
3 x 5

Entry #650

I've lost some strength from all the conditioning I've been doing. Last time, I was able to bench 305 lbs. for 3 reps. Today, I couldn't lockout the second rep.

It felt like I had the bar too low on the first rep, though. Perhaps it was one of those instances where a second attempt with paying more mind to form is met with success. We will see next week.

I need to eat more. Much more.

Entry #649

George and I went hiking at Russian Ridge today. That was the badass place with the burnt landscape, charred black. It's completely recovered, now, so that was disappointing.

It was a very easy trek. I'm not sure if this is because my conditioning is so much better, or if we just didn't take as many uphill detours as before.

In the evening, I jogged halfway to the track before I saw that there was a game going on, so I ran back and swam laps in the pool. Nobody disturbed me, this time.

Entry #648

ME lower

Rack pulls:
7 x 3     135, 225, 275, 315, 365, 405, 455 lbs.
1 x 2     500 lbs.
> My grip didn't let me get a third rep on 500. Otherwise I felt
phenomenal. My back manhandled this weight for the two times I was able
to hold on.

Lunges:
3 x 8     100 lb. dumbbells

Hyperextensions:
3 x 8     45 lb. plate (overhead - makes it harder)

Chop crunches:
3 x 12
> Pain.

George and I are planning on going hiking tomorrow, but now, I'm
reconsidering because of all the wildfires smoking up the air. The news
advised residents to stay indoors as much as possible.

Cancerous carcinogens build character.

Entry #647

I'm currently reading Heavy Duty Nutrition by Mike Mentzer. It's actually pretty bad, but I'll still finish it.

Edit: Uh, looks like enduring through it won't be a problem, because it's only 14 pages. I'm deleting this one, pronto. You were a good bodybuilder, Mike, but don't ever write a series.

RE upper

Incline dumbbell press:
2 x 20   30, 50 lb. dumbbells
1 x 13   80 lb. dumbbells
1 x 8     80 lb. dumbbells
1 x 6     80 lb. dumbbells
> 50 second rest times.

Cable pressdowns:
4 x 8     100 lbs.

Weighted chin-ups:
3 x 8     50 lbs.
1 x 6     50 lbs.

Dumbbell preacher curls:
3 x 8     50 lb. dumbbell

Hise shrugs:
3 x 15   275 lbs.

Entry #646

I went on a run today, and my conditioning is through the roof. I can't wait to spar. My shins didn't even give me any problems.

Unfortunately, I neglected to bring my sweatshirt, so I wasn't as uncomfortable as I prefer to be.

I stopped by Game Crazy on the way, and it didn't feel like I had been running at all. They didn't have Metal Gear Solid: The Essential Collection, so I ran back home.

Entry #645

After a torturous lifting session (it was light day, but I was fighting through DOMS that left my arms nearly paralyzed), I did some bag work before jumping in the pool to swim laps. Hard, laborous laps that left me quite out of breath. So I hardly noticed the clanging of the gate as someone came in. Two people, actually. Cripes, this pool is hardly big enough for just me. I turn my back towards them as I stretch my stiff muscles, and I suddenly hear a strange "whooshing" sound. I'm at a complete loss for this until the morbid truth hits me - they're blowing up a blasted float. I grit my teeth as I hear - or feel, rather - two foreign entities splash into the water, when it gets much, much worse.

"Oooohh, hehe," a female voice coos. "You're heavy even under water, baby."
"Mmmm, hehe."
It takes every ounce of willpower I have not to spontaneously combust (which would rule). They wade around and hydroflirt, making vile lovey dovey noises that can only be what the bowels of Hell sound like.  After I finish stretching, I then start shadowboxing as fast I can. Waves rock back and forth from my might as I punch through the water's surface. I pause to bob and weave, and then start punching again. That sure shut them up. Satisfied, I climb out, calmly grab my towel, and leave.

Brr, disgusting.

Today was DE again, which would have been boring if my arms weren't in the most excruciating pain imaginable. I staggered to each set like a zombie. Doing those skullcrushers slow on Monday killed my triceps.

Speed bench:
10 x 3   185 lbs.

Cable pressdowns:
4 x 12   Entire stack.

Weighted pull-ups:
3 x 8     50 lbs.
1 x 6     50 lbs.

Dumbbell preacher curls:
4 x 8     45 lb. dumbbell

Kelso shrugs:
2 x 12   85 lb. dumbbells
> This was light in anticipation of rack pulls tomorrow. Next week will be heavy power shrugs.

After my shake, I did some brief rounds on the bag before going for a swim...and the rest is (mis)history.

Entry #644

My whole body is sore. I took five minutes of shadowboxing to warm-up today, and my shoulders felt as heavy as anvils. And believe me, I walk around with anvils on me all the time.

After that, I did three rounds on the bag for three minutes each, with about a minute and a half break in between. I was dying in the heat. Death is, of course, the goal.

I'm showing good lateral movement, a far cry from any of my videos I have up. My guard is solid, as well. It was painful to weave because of how unstable my quads were, though.

Next, I just did repetition stuff with kicking, emphasizing form over intensity and pace. That can come later. George expressed interest in sparring earlier, and this time, I want to best him at his own game instead of outboxing him.

In the evening, I jogged over to the school, but both the field and track were busy. Luckily, I found a second field behind the bleachers that was completely empty, where I practiced more kicks. I also did some neck bridges and kip-ups, and then I ran back home, sprinting on the uphill portion and the bridge.

Also, I stretched for thirty minutes at night, as always.

Entry #643

RE lower body

Front squats:
1 x 15   135 lbs.
1 x 15   155 lbs.
1 x 14   185 lbs.
1 x 8     185 lbs.
1 x 10   185 lbs.

Good mornings:
4 x 8     210 lbs.

Janda sit-ups:
4 x 8

Crush gripper #1:
3 x 5

30 minutes of stretching at night.

Entry #642

Military press:
6 x 3     95, 135, 165, 185, 195, 205 lbs.

Barbell skullcrushers:
3 x 8     145 lbs.
1 x 6     145 lbs.
> This sucked. The bar kept hitting a weight rack that was right beside me, so I had to go slow as hell. Use the other bench next time.

Bent-over lat raises (unilateral):
3 x 16   50 lb. dumbbells

Lying dumbbell rows:
4 x 8     85 lb. dumbbells (lying, bilateral)

Bilateral curls:
1 x 8     45 lb. dumbbells
1 x 6     45 lb. dumbbells

1 x 4     45 lb. dumbbells

Entry #641

I went for a jog over to LGHS, and at first, I thought I was in trouble. My shins began to hurt after about two minutes. My cardio is excellent from hill sprints, but my feet just couldn't keep up, it seemed. I arrived at the track, with the intent of practicing on forms in the grass, but there were people walking around in the field, and I didn't feel like working around them, so I did pull-ups on the bar and stretched before running back, sprinting on both the uphill portion and across the bridge. When I was done, my shins were completely fine, and I was actually out of breath. Awesome. From there, I worked lightly on the heavy bag.

This is a cool picture of Muhammad Ali practicing Shorinji-Ryu karate with Ken Balliet, who taught some lessons to Bruce Lee. Ali claimed to have been training in it for his third fight with Frazier, in order to give his punches more twist so they would cut Frazier's face up. As anyone who saw that fight knows, that is a huge understatement to the punishment that ensued. It's hard to tell, but the setting looks a lot like Ali's training camp up in Deer Lake.

Entry #640

I lifted early, after breakfast. This will definitely be a habit from now on. It gives me much more time to devote the rest of the day to other training.

This session is dedicated to Tim Russert, one of the more objective and hard-hitting interviewers in contemporary journalism. R.I.P.

ME lower

Rack pulls:
8 x 3     135, 225, 275, 315, 365, 405, 455, 485 lbs.
> These were below the knees. They posed no trouble.

Lunges:
3 x 8     100 lb. dumbbells

Hyperextensions:
3 x 8     45 lb. plate (overhead - makes it harder)

Chop crunches:
3 x 12
> Pain.

Entry #639

I was ready to rack pull 500 today, but the gym doors were locked. A sign read, "Closed in honor of LGHS graduation." What does the school have to do with it? If they want to "honor" graduation, they should keep the place open and yell at passerbys to come in and squat until they puke out their entrails, like all good citizens should.

Instead, I took the opportunity to work the heavy bag. First, I warmed-up with five minutes of shadowboxing, and then did three rounds of bag work, three minutes each. My biceps are sore from snapping back my hands.

Entry #638

I'm making this entry in haste because I want to start a movie that I just got working through a codec update on my media player (Dirty Harry III).

DE upper

Speed bench:
You know what? DE is boring as Hell, so forget recording this. The only notable thing today:

Weighted pull-ups:
3 x 8     50 lbs.
1 x 6     50 lbs.

That was an improvement, but the downside is that I've lost weight from my trip from depending on low calorie conveniences like beef jerky and am down to 226. It's only 1-2 pounds, though, so I can definitely attribute this to strength gains.

Must eat more.

Entry #637

I'm back. I've been back since Monday, actually. I'm not keen on delving anymore into personal circumstances than I already have, not for reasons of confidentiality (this log has always been, first and foremost, for me, not for others), but because it's a waste of my time. I was not emotional over this ordeal at any point in the slightest, except in regards to the only emotion I consider worthy: rage.

I ate consistently, thanks in no small part to plenty of beef jerky rations, and got a good bit of reading done in the hotel. At first, I regretted not bringing my Gameboy (Castlevania calls), but I all but forgot about it when was up past my intended sleeping time reading Warhammer. Something about Chaos Space Marines decorating the fronts of their tanks with the crucified bodies of enemy soldiers and nailing the flaps of their skins open so that the still-beating vital organs are displayed to the rest of the opposition's troops piques my interest.

Needless to say, I dreamt well that night.



Above: my future self.

Lifting resumes tomorrow. There will be blood.

Here's a group picture of me and my posse, upon returning from L.A. It wasn't a pleasant trip, but I'll be damned if I let that prevent me from getting a signature pose in.

Entry #636

I'm making an emergency trip to Los Angeles. Here is the back-story:

"I've just
been informed through a phone call from my sister's friend that my
older sister, whom I haven't seen or talked to in nine years, is being
held captive in some guy's house. She's being beaten daily and isn't
allowed to leave. She doesn't have any form of communication with the
outside world. I'm going over to Compton tomorrow to save her. Her
friend said that she's calling the police, but who knows what's going
on. The details are very ambiguous, so I'm not just going to leave it
at that.

Telling this on here
would be the last thing I'd do, except for the fact that the wait right
now is completely unbearable. I can't concentrate on anything. I don't
know his address and nobody has yet answered the phone on the number
that her friend left. But I'll find out."

With that, I'm going. Skulls will be crushed. And I will continue training, wherever I end up.

By the way, I did DE upper today with good gains, and I practiced shadowboxing before that.

Entry #635

I did excellent on the heavy bag today. I'm going to tape a session soon to update my progress. It wasn't quite at 100% contact (until the very end) because I didn't have my wrists wrapped.

My rear hand doesn't drop, period.

Moreover, I'm exhibiting much better range as a result from not staying in and stuffing my blows. I've been practicing on starting at a distance and working from there before moving in.

1
1-1-2-3
4-5

I throw the lead jab as I rush in. As the distance closes, it takes less to retract my arm so I can go right to business.

1-2-3-4-1, 1-2-3-4-5-2-1

This really helps in conceptualizing concrete maneuvers as a part of strategy, instead of just linking punches together on the spot.

Afterwards, I did hill sprints with an extra lap. My legs feel like the recipients of a knife storm. It'd be pretty funny if it was raining knives and you nonchalantly went out with an umbrella. That would rule.

Entry #634

I'm dealing with a personal crisis at the moment. Training, of course, must continue, no matter what.

RE lower body

Front squats:
1 x 15   135 lbs.
1 x 12   155 lbs.
1 x 12   185 lbs.
1 x 10   185 lbs.
1 x 6     185 lbs.
> This was much easier this time. My legs didn't lock up. None were to failure, by the way. Through these, I expect to get my regular squat beyond 420 lbs.

Good mornings:
3 x 8     205 lbs.
1 x 8     210 lbs.

Janda sit-ups:
4 x 8
> I've finally cleared this.

Crush gripper #1:
3 x 5
> My left hand is much stronger than my right - at least today.

Entry #633

ME upper

Military press:
6 x 3     95, 135, 155, 185, 195, 200 lbs.
> Awesome. Just a few months ago, this was my 1RM.

Barbell skullcrushers:
4 x 8     145 lbs.

Bent-over lat raises (unilateral) :
3 x 16   45 lb. dumbbells

Bent-over dumbbell rows:
2 x 8     85 lb. dumbbells (lying, bilateral)
2 x 8     120 lb. dumbbells

Bilateral curls:
1 x 8     40 lb. dumbbells
1 x 5     40 lb. dumbbells

1 x 5     40 lb. dumbbells

At night, I stretched for thirty minutes.

Entry #632

I did a lot of analyzing today on my striking. One habit I'm rectifying is raising my back leg during a right hand.

Stan hasn't been at the gym lately, so I haven't been able to spar since our last session. Perhaps things will change with school getting out.

Entry #631

I have extreme soreness in my triceps, probably from placing more emphasis on endurance work than DE. It was so bad on my first set that I thought I might have tore it.

RE upper

Incline dumbbell press:
2 x 20   30, 50 lb. dumbbells
1 x 17   75 lb. dumbbells
1 x 8     75 dumbbells
1 x 5     75 dumbbells
> 50 second rest times.

Tate press:
4 x 8     55 lb. dumbbells

Weighted chin-ups:
3 x 8     45 lbs.
1 x 7     45 lbs.

Hammer curls:
1 x 12   55 lb. dumbbells
1 x 10   55 lb. dumbbells
1 x 10   55 lb. dumbbells

Hise shrugs:
3 x 10   275 lbs.

Entry #630

I did hill sprints tonight, and my legs felt like someone had stabbed knives through them. My greatest incentive in doing them is to make analogies like that, by the way.

After those, I managed to shadowbox without vomiting out any internal organs (which was disappointing). Next, I practiced holding the horse stance for several sets. There was pain.

On the more casual front, I've been playing EyeToy more, specifically Sega Superstars. It looks way cooler when you're not this kid:

Entry #629

RE lower

Front box squats:
3 x 3     135, 185, 185 lbs.

Front squats:
1 x 12   185 lbs.
1 x 8     185 lbs.
1 x 6     185 lbs.
> This was light in order to get accustomed to the movement. I should get up to 225 next week.
> None of the sets were even close to failure, but I felt a twinge in my left knee that made me stop short. I should have warmed-up better.

Good mornings:
4 x 8     205 lbs.
> These were the best sets I've ever done.

> Janda sit-ups
3 x 8
1 x 4
> Haha. The first three sets were perfect, but the last one was hideous. It felt like I someone had shot a cannonball through me (which I should look into doing for an ab workout).

Crush trainer:
3 x 15
> I accidentally brought this thing instead of the #1.

Entry #628

ME upper

Bench press:
6 x 3     135, 185, 225, 275, 285, 300 lbs.

Skullcrushers:
4 x 8     55 lb. dumbbells

Front raises:
3 x 16   55 lb. dumbbells

Bent-over dumbbell rows:
4 x 8     120 lb. dumbbells

Preacher curls:
1 x 8     95 lbs.
1 x 7     95 lbs.
1 x 5     95 lbs.

At night, I stretched for thirty minutes.

I also played some EyeToy on the PS2. I treat it as dynamic stretching.

Entry #627

George hasn't contacted me, lately. I need to fight.

The weight room is closed tomorrow for Memorial Day, so ME day 1 will be on Tuesday, and I'll lift four consecutive days this week instead of one day in between in order to fit everything in.

I took this picture to identify myself on a forum to a skeptic, and I figure it's as good a time as any for a pictorial progress report. I'll have to do legs soon.

Entry #626

My cable now has a boxing channel. A classic boxing channel. It's awesome. Today, I watched some of Leonard vs. Hearns, although neither are among my favorite fighters.

This is for Thursday.

RE upper

Light incline dumbbell press:
2 x 20   35, 55 lb. dumbbells
1 x 14   75 lb. dumbbells
1 x 7     75 dumbbells
1 x 6     75 dumbbells
> 50 second rest times.

Tate press:
4 x 8     55 lb. dumbbells

Weighted chin-ups:
3 x 8     45 lbs.
1 x 7     45 lbs.
> Huge improvement.

Hammer curls:
1 x 10   55 lb. dumbbells
1 x 8     55 lb. dumbbells
1 x 10   55 lb. dumbbells

Hise shrugs:
3 x 15   225 lbs.

Entry #625

ESPN showed some awesome classic fights yesterday. I watched Ali vs. Frazier III, which gets better everytime I sit through it, and some of Tyson.

I did three sets of hill sprints tonight. They killed my legs, which were already tight from box squats (they were the fastest squats I've done yet).

My philosophy final is Wednesday, so I should have no interferences with training as long as I manage my time, unlike last occasion, where I had to cram at the last minute.

Entry #624

I was doing good mornings with 205 when I felt a slight twinge in my back. That was all I needed to rerack.

I'm completely fine now.

Box squats went great.

Entry #623

ME upper

Bench press:
6 x 3     135, 185, 225, 255, 275, 295 lbs.

Skullcrushers:
2 x 10   50 lb. dumbbells
2 x 8     55 lb. dumbbells

Bent-over dumbbell rows:
4 x 8     120 lb. dumbbells

Lateral raises:
3 x 8     40 lb. dumbbells

Preacher curls:
1 x 5     95 lbs.
1 x 6     95 lbs.
1 x 4     95 lbs.

Entry #622

George informed me that he's had more time to train, of late. We expect a fight next visit. I'm planning on buying some headgear this weekend.

My hand is completely fine. I feel like I can crush buffalo scalps with it, now.

The new program will be a Westside triples template. It's just what I need.

Entry #621

Board press:
5 x 3     135, 185, 225, 275, 305 lbs.
2 x ½    345 lbs.
> That sucked. I feel burnt out.
One possibility is that the phonebooks I've been using have been flattened from all the weight, and I'm going lower than I intend to. My sticking point is half-way up.

I've been doing singles for a long time. It's time for a routine change.

The joints in my left hand hurt like hell from last week's grip work. My neck is in slight pain, too.

Not a positive day, but I thrive off of this. Easy is boring.

For tonight, I'm just going to eat big, play some Rogue Galaxy, and concoct a scheme of retaliation. I'll be formulating my own routine after I read Zatsiorsky's book.

There will be blood.

Entry #620

My weight read 228 today, with clothes. I have not been on creatine for over half a year. The aim is at least 240.

ME lower

Squats:
5 x 3     135, 225, 275, 315, 345 lbs.
3 x 1     395 lbs.
1 x 1     400 lbs.
> All were completely ATG.
> The 400 was slow. My mind wandered. I distinctly remember feeling relaxed on the way down, which made me lose my tension. Still, it wasn't a struggle.

Good mornings:
4 x 8     205 lbs.

Cable crunches:
4 x 12    150 lbs.

Pullovers:
3 x 12
35 lb. plate
> These feel incredible for my deltoid flexibility. I see value in them for rehab work, if it ever comes to that.

Entry #619

This piqued my concern:

"I watched a video of one of my meet pulls and realized that it took me
a full 11 seconds to pull from the time that I first contacted the bar.
As a result, I lost every shred of help I could get from the
stretch-shortening cycle (the elastic energy of which takes several
seconds to dissipate completely) present from my drop to the bar."

Suffice to say, I'll be pulling much more promptly from now on.

Today, I just did several stretching regimens in preparation for tomorrow.

Entry #618

I was contemplating about purchasing a pair of powerlifting bands to do reverse-band deadlifts for a cycle, but after some research, I've decided to start with rack pulls. This will allow me more time to shop around. Chains will come after bands, somewhere down the road.

My deadlift was 455 last session, so I'm expecting to start off with lifting 500 pounds, and going up from there. Reportedly, a typical rack pull will be 100-200 over one's deadlift, but I use a lot of leg drive, which will be diminished with a higher start.

Tonight, I walked to the track again and drilled some shadowboxing before moving on to ledge jumps and ending with a jump-rope session.

Entry #617

DE upper

Speed bench:
10 x 3   185 lbs.

Overhead dumbbell press:
1 x 8     85 lb. dumbbells
1 x 7     85 lb. dumbbells
2 x 5     85 lb. dumbbells

Cable pushdowns:
3 x 10   150 lbs.

Wide-grip weighted pull-ups:
1 x 4     45 lbs.
2 x 6     45 lbs.
1 x 4     45 lbs.
> First and last set were extra wide, hence the lower reps. Way hard.

Barbell curls:
1 x 8     90 lbs.
1 x 6     90 lbs.
1 x 5     90 lbs.

Entry #616

I was doing deadlifts when a personal trainer came up to me and said, "If you're gonna do those, I can't let you go without shoes."
Me: "Okay."
"If you go to any gym, they'll make you wear shoes."
"Yeah. Some gyms don't even let you do deadlifts. Gyms sure are stupid, huh?"

DE lower

Box squats:
10 x 2   225 lbs.

Overhand Romanian deadlifts:
4 x 8    275 lbs.
> Someone was using the good bar, so I had to settle for one with no knurling. Grip held through.

Full-contact twists:
3 x 8    80 lbs.

Dumbbell shrugs:
3 x 12   115 lb. dumbbells

Entry #615

Excellent night at the track. Practiced ledge jumps, and I was able to leap up on an edge that I was not able to upon first attempt. If my gym had some high enough platforms, these would make for an excellent variation to box squats.

Entry #614

ME upper

Board press:
5 x 3     135, 185, 225, 275, 300 lbs.
3 x 1     340 lbs.
1 x 0     340 lbs.
> Arms completely gave out on the last set. An endurance issue. Felt extremely strong on the first three. I was disappointed, but checking back, this is a significant improvement. Last time, I only got 335 for one set, and then failed on the second.

Close-grip bench press:
3 x 8     195 lbs.

Lat raises:
3 x 8     45 lb. dumbbells

Underhand cable rows:
4 x 8     165 lbs.

Hammer curls:
2 x 10     55 lb. dumbbells

Entry #613

ME lower

Squats:
5 x 3     135, 225, 275, 315, 340 lbs.
4 x 1     385 lbs.
> Easy. Sadly, I'll only reach 395 before I cycle back to deadlifts.

Good mornings:
4 x 8     200 lbs.

Cable crunches:
4 x 12    150 lbs.

Pullovers:
3 x 12
35 lb. plate

Entry #612

Good night at the track. Was sweating bullets.

I alternated between jumping rope and shadowboxing, and then I moved on to using a grounded metal beam as a surface to practice kicks on. Shins are still sore from that. Also did some support stuff on the pull-up bars.

Hands were really flying tonight. My biceps are a little sore from snapping back so quickly. Probably a sign to loosen up a little, though.

Entry #611

I spent an hour and a half trying to undo an insane knot in a strap I tied through a 45 lb. plate around my waist for weighted pull-ups. Trying to slip out of it did nothing but tighten the knot, so I was trapped with a huge hunk of metal tied to me unless I undid this beast. The more I spent on it, the harder it became as my hands began to tire and my blood sugar levels dropped from hunger, which made my arms shaky. At one point, I also crushed a finger between the plate and the metal edge of the bench I was working on. Still, I was determined not to have to resort to asking for help. My fingernails began bleeding after about 45 minutes. Even when I had it loose, it still wouldn't budge because the plastic ends of the strap wouldn't fit through the openings. Eventually, I managed to twist one end sideways and through the hole. By that time, it was 9:30, and I had been in the gym for three hours. The victory was worth every bit of it.

My fingers hurt like hell and I can't put any pressure on the nails without them burning in pain, now.

Post-workout meal was weightgainer and some juice. I needed the calories to compensate for the extra time in the gym.

DE upper--

Speed bench:
10 x 3   185 lbs.

Tate press:
4 x 8     55 lb. dumbbells

Cable pushdowns:
3 x 10   150 lbs.

Weighted pull-ups:
2 x 8     45 lbs.
1 x 7     45 lbs.
1 x 5     45 lbs.

Didn't get to do curls because of that little fiasco up there. It pumped my forearms, at least.

Entry #610

DE lower--

Box squats:
10 x 2   225 lbs.
>  Alternated between the parallel and low
platform every set.

Overhand Romanian deadlifts:
4 x 8    275 lbs.

Full-contact twists:
3 x 8    80 lbs.

Dumbbell shrugs:
3 x 12   115 lb. dumbbells

Entry #609

Was up until 5 studying for a test I'm about to go take. Not tired in the least, despite less than three hours of sleep. I plan on foregoing any afternoon naps today so I can go to bed early, and maintain an early-rising schedule from there. I'll resume weight training tomorrow with DE, rather than jump into ME after over a week of inactivity.

Off I go.

Entry #608

Back is feeling much better, but not enough to squat today. I intend to skip ME this week. Instead, tomorrow, I'll do a TrainForStrength.com workout, and then continue DE work on Thursday and Friday as I normally would. Not only will this allow me to recuperate, but the extra speed sessions will boost my ME performance for next week.

Entry #607

I hurt something in my back tonight as I was getting up from a chair. Hopefully, it doesn't linger into tomorrow.

What rotten luck.

Earlier, I went to the track.

Entry #606

Bag work in the afternoon. No wraps; just focusing on form today. Practiced some 1-2's, and a 1-1-2-3.

Stood further back to get a full reach. No stuffing punches.

Speaking of which, I found this pretty good boxing manual in my school library by Curtis Cokes, who I've never heard of before, but with contributive help from former heavyweight champion Ken Norton, who I, of course, know very well in having broken Muhammad Ali's jaw, being only the second man to defeat Ali and barely losing two controversial decisions in their rematches, and giving Larry Holmes hell in one of the best final rounds of all time. He could box, but, unlike Ali, never fared well against knockout artists with his weird scuttling style and was slaughtered by George Foreman, Ernie Shavers (both of whom Ali defeated), and Gerry Cooney. But I might have to buy this thing.

RE upper:

Dumbbell press:
2 x 20   25, 50 lb. dumbbells
1 x 12   100 lb. dumbbells
1 x 5     100 lb. dumbbells
1 x 8     100 lb. dumbbells
> 60 second rests destroyed my arms. By employing better breathing, I squeezed out 8 on the last set.

Tate press:
4 x 8     55 lb. dumbbells

Cable pushdowns:
2 x 12   150 lbs.
1 x 10   150 lbs.

Weighted wide-grip pull-ups:
4 x 5     45 lbs.
> Much harder than standard grip.

Bilateral dumbbell curls:
1 x 8     40 lb. dumbbells
1 x 5     40 lb. dumbbells
1 x 4     40 lb. dumbbells

Entry #605

Good shadowboxing today.

Weighed 225. My aim is, at least, 240.

Lats have been sore as Hell. Those underhand rows had great impact.

DE lower--

Box squats:
10 x 2   225 lbs.
> Tried something new here. Alternated between the parallel and low platform every set. It's not simply a matter of deeper being better. Parallel placed much more emphasis on the quads. Keep this up to train different sticking points.

Overhand Romanian deadlifts:
4 x 8    275 lbs.
> Not going to go higher than this until my body adjusts to all this back pressure. 200 lb. good mornings for reps takes its toll, and so do box squats as deep as the ones I do.

Full-contact twists:
3 x 8    80 lbs.
> Boring.

Dumbbell shrugs:
3 x 12   115 lb. dumbbells
> Grip was shot, but still managed.

Entry #604

ME upper

Military press:
5 x 3     95, 115, 135, 155, 185 lbs.
1 x ½    205 lbs.
3 x 1     205 lbs.
> Poor balance on the first 205. Stumbled forward, and couldn't get lockout. After some tightening up, retries proved successful.

Barbell skullcrushers:
3 x 8   140 lbs.

Lateral raises:
3 x 8   40 lb. dumbbells

Underhand cable rows:
3 x 8   150 lbs.

Entry #603

Squats:
5 x 3     135, 225, 275, 315, 340 lbs.
4 x 1     375 lbs.
> Way too easy. I overhyped these with a ton of visualization exercises and breathing patterns, but when it came time to lift, there was nothing to this weight. I'll definitely reach 405 by the end of this cycle.
I went so deep that the barbell hit the safety bars, at one point.

Good mornings:
4 x 8     200 lbs.

Janda sit-ups:
1 x 8  
3 x 5
> Much harder than the squats.

Pullovers:
4 x 10
25 lb. plate

Entry #602

Got trapped in the bathroom stall today (technically yesterday, Wednesday, because I'm writing this entry at 4 in the morning before I go bed) at school. The lock had jammed when I closed the door and wouldn't open. I stood back, leapt forward, and side-kicked the stupid thing wide open. It almost flew off its hinges. Good thing nobody was standing behind it.

Squats tomorrow. Blood vessels will pop.

Entry #601

RE upper

Push-ups:
x 5 (clapping)
x 10
x 20
35 lbs. x 16
35 lbs. x 12
35 lbs. x 11

Dumbbell flyes:
2 x 10   45 lb. dumbbells

Tate presses:
4 x 8     50 lb. dumbbells

Cable pushdowns:
1 x 8   80 lbs.
2 x 8   100 lbs.

Weighted chin-ups:
2 x 8     45 lbs.
1 x 7     45 lbs.
1 x 6     45 lbs.

Dumbbell preacher curls:
3 x 8     40 lb. dumbbell

Entry #600

DE lower

Box squats:
10 x 2   225 lbs.

Good mornings:
2 x 8     200 lbs.

Had to cut the rest out. Gym was closing. Oh well. I got the important stuff done. Squats will be beast next week from all these box squats.