Entry #576
Weighed 215. Have been off of creatine for several weeks, and haven't been ingesting weightgainer regularly.
DE upper
Speed bench:
10 x 3 185 lbs.
> Incredibly fast today. Best performance on this yet. Paused at the bottom on each rep to train drive coming out of the hole. For longer durations (5+ seconds pause), speed coming back up was much slower, so I think I should make this practice a habit more.
Tate press:
4 x 8 45 lb. dumbbells
Cable pressdowns:
4 x 8 150 lbs.
Weighted pull-ups:
2 x 8 40 lbs.
1 x 7 40 lbs.
1 x 6 40 lbs.
> I'm 10 lbs. heavier and I've increased the weight from 35 to 40, and I still made gains on the objective rep scheme. Soar on wings of fury, lats.
Bilateral dumbbell curls:
1 x 8 40 lb. dumbbells
1 x 5 40 lb. dumbbells
1 x 4 40 lb. dumbbells
> Drastic fatigue. Much harder than unilaterals, since each arm doesn't get a moment of rest while the other reps. Might lower the weight on the ensuing sets next time.
30 minutes of stretching later at night while watching Mystery Science Theater 3,000. "The woman is a cold-blooded creature and must bask on sun-prone rocks to warm itself."
Friday, February 22, 2008
Thursday, February 21, 2008
Entry #575
DE lower
Box squats:
10 x 2 225 lbs.
> One set with low platform + plate, the rest with just the platform. Probably the best session I've done with this. Curled my toes into knarled claws digging into the floor, and it made a difference in keeping my legs straight. Will make a conscious effort to do this from now on. Knees felt prime.
Romanian deadlifts:
4 x 8 275 lbs.
> Grip was difficult to contend with, even with the mixed hold. The bar had no knurling. I began the first set with a snatch grip, and at about rep 5, as the bar began to slide out from my sweat, I thought Okay, this won't work, and switched grips mid set. Perspiration was probably a factor, as well.
Full-contact twists:
3 x 8 70 lbs.
Neck crunches:
3 x 20 45 lbs.
> The harness wouldn't stay on my head, so I had to keep it on the scruff of my neck, which took away much of the challenge. Hence, high reps.
Did some light form work on the standing bag, and stretched for thirty minutes later at night.
DE lower
Box squats:
10 x 2 225 lbs.
> One set with low platform + plate, the rest with just the platform. Probably the best session I've done with this. Curled my toes into knarled claws digging into the floor, and it made a difference in keeping my legs straight. Will make a conscious effort to do this from now on. Knees felt prime.
Romanian deadlifts:
4 x 8 275 lbs.
> Grip was difficult to contend with, even with the mixed hold. The bar had no knurling. I began the first set with a snatch grip, and at about rep 5, as the bar began to slide out from my sweat, I thought Okay, this won't work, and switched grips mid set. Perspiration was probably a factor, as well.
Full-contact twists:
3 x 8 70 lbs.
Neck crunches:
3 x 20 45 lbs.
> The harness wouldn't stay on my head, so I had to keep it on the scruff of my neck, which took away much of the challenge. Hence, high reps.
Did some light form work on the standing bag, and stretched for thirty minutes later at night.
Tuesday, February 19, 2008
Entry #574
ME upper
Board press:
5 x 3 135, 185, 225, 275, 295 lbs.
4 x 1 320, 320, 320, 325 lbs.
> I almost failed the second set of 320 from poor coordination, although I got it up after about five seconds of struggling. I was a bit wary of the weight by the ensuing set, and as I was prepping up for lift-off, I suddenly realized I had to pee badly. Anxiously, I grabbed the load off and did the strongest, easiest rep yet, for the sake of getting to the bathroom quicker. Good motivation. 325 was easy. The problem before was not tensing up enough.
Close-grip bench press:
2 x 8 195 lbs.
1 x 7 195 lbs.
1 x 4 195 lbs.
> Fatigued badly on the last set.
Lat raises:
3 x 8 40 lb. dumbbells
> Should note that I always hold the dumbbells to my sides, rather than in front of me, to keep constant pressure on the deltoids, thereby making the movement harder.
Bent-over barbell rows:
4 x 8 155, 155, 165, 165 lbs.
EZ bar curls:
1 x 8 100 lbs.
1 x 4 100 lbs.
> Was in a rush, at this point, and didn't rest long between the sets.
Stretched for 30 minutes at night.
ME upper
Board press:
5 x 3 135, 185, 225, 275, 295 lbs.
4 x 1 320, 320, 320, 325 lbs.
> I almost failed the second set of 320 from poor coordination, although I got it up after about five seconds of struggling. I was a bit wary of the weight by the ensuing set, and as I was prepping up for lift-off, I suddenly realized I had to pee badly. Anxiously, I grabbed the load off and did the strongest, easiest rep yet, for the sake of getting to the bathroom quicker. Good motivation. 325 was easy. The problem before was not tensing up enough.
Close-grip bench press:
2 x 8 195 lbs.
1 x 7 195 lbs.
1 x 4 195 lbs.
> Fatigued badly on the last set.
Lat raises:
3 x 8 40 lb. dumbbells
> Should note that I always hold the dumbbells to my sides, rather than in front of me, to keep constant pressure on the deltoids, thereby making the movement harder.
Bent-over barbell rows:
4 x 8 155, 155, 165, 165 lbs.
EZ bar curls:
1 x 8 100 lbs.
1 x 4 100 lbs.
> Was in a rush, at this point, and didn't rest long between the sets.
Stretched for 30 minutes at night.
Monday, February 18, 2008
Entry #573
Squat video from today: http://www.youtube.com/watch?v=GtJ6bMntMb8
ME lower:
Squats:
6 x 3 135, 185, 225, 275, 315, 335 lbs.
3 x 1 355 lbs.
> No struggle on anything.
Good mornings:
4 x 8 190 lbs.
Chop crunches:
4 x 8
Cable rows:
4 x 8 150 lbs.
Picture of the 335 from the video:
I'm looking at that right foot, and I cannot believe I did that without feeling any pain. Maybe the angle of the camera just makes it look worse than it actually is.
Squat video from today: http://www.youtube.com/watch?v=GtJ6bMntMb8
ME lower:
Squats:
6 x 3 135, 185, 225, 275, 315, 335 lbs.
3 x 1 355 lbs.
> No struggle on anything.
Good mornings:
4 x 8 190 lbs.
Chop crunches:
4 x 8
Cable rows:
4 x 8 150 lbs.
Picture of the 335 from the video:
I'm looking at that right foot, and I cannot believe I did that without feeling any pain. Maybe the angle of the camera just makes it look worse than it actually is.
Saturday, February 16, 2008
Tuesday, February 12, 2008
Entry #571
Am currently without internet access at home, and will not have any for the foreseeable future.
Quick highlights:
Friday: squatted 325 for 3 reps. Completely ATG. No struggle. Squatted 350 for singles. Four sets.
Saturday: board pressed 295 for 3 reps. Board pressed 315 for easy singles. No struggle. Bar shot up smoothly.
Today and tomorrow are DE, so nothing noteworthy.
Sunday, February 3, 2008
Entry #570
D.E. lower
Box squats:
10 x 2 225 lbs.
> Set 1: Low platform + 2 plates
Sets 2-5: Low platform + plate
Sets 6-10: Low platform
> Great drive from the bottom.
> Do not rock back. This was done with intent, but upon further research, it is actually bad form.
Good mornings:
3 x 8 185 lbs.
Full-contact twists:
4 x 8 70 lbs.
Shot from the session:
D.E. lower
Box squats:
10 x 2 225 lbs.
> Set 1: Low platform + 2 plates
Sets 2-5: Low platform + plate
Sets 6-10: Low platform
> Great drive from the bottom.
> Do not rock back. This was done with intent, but upon further research, it is actually bad form.
Good mornings:
3 x 8 185 lbs.
Full-contact twists:
4 x 8 70 lbs.
Shot from the session:
Friday, February 1, 2008
Entry #569
M.E. upper
Bench press:
5 x 3 135, 185, 225, 255, 275 lbs.
4 x 1 300, 300, 300, 305 lbs.
> Felt more pain on right deltoid post-first set. Found the problem to be a wider than usual grip I've been adopting, which calls for more flexibility as the pressure is applied laterally. Held it mere centimeters narrower, and it made all the difference. I recall thinking to myself, If my shoulder hurts this much on only 135, then I'll truly be the greatest of all time if I make it through this. It's not easy for someone as humble as I to admit it, believe me, but I am a man of my word.
Skullcrushers:
4 x 8 55 lb. dumbbells
> Took extra lengths to warm this motion up, and there was no sensation of tendinitis.
Cable pressdowns:
2 x 8 150 lbs.
2 x 10 150 lbs.
Unilateral front raises:
4 x 16 40 lb. dumbbells
> High reps destroyed my grip. Forearms were pumped.
Seated cable rows:
4 x 8 150 lbs.
> Grasping the handle was harder than anything the weight posed.
Preacher curls:
2 x 8 95 lbs.
1 x 5 95 lbs.
> Short rest periods.
Was finishing up, and went over to the power rack in front of the mirror to stretch out my arms when I heard some girls giggling on the overlooking level above me. They kept calling out, and I wasn't sure if they were addressing me or not until one of them yelled down, "You, scowlin' and starin' at the mirror!" My face was actually pretty contorted, as it always is whenever I'm near death (doctors recommend it at least thirty minutes a day). I stood silent for several seconds, then whipped around with my finger pointed at them and roared, "YOU!" They screamed and ran away.
Afterwards, as I was walking home, I passed a circle of socializing high school kids when I startled laughing maniacally. One of them attempted to throw it back at me and laugh louder in retort. I anticipated this (I speak from experience), and as soon as the first syllable escaped his mouth, I roared even louder, drowning out his nasal guffaw.
Years from now, he'll thank me.
M.E. upper
Bench press:
5 x 3 135, 185, 225, 255, 275 lbs.
4 x 1 300, 300, 300, 305 lbs.
> Felt more pain on right deltoid post-first set. Found the problem to be a wider than usual grip I've been adopting, which calls for more flexibility as the pressure is applied laterally. Held it mere centimeters narrower, and it made all the difference. I recall thinking to myself, If my shoulder hurts this much on only 135, then I'll truly be the greatest of all time if I make it through this. It's not easy for someone as humble as I to admit it, believe me, but I am a man of my word.
Skullcrushers:
4 x 8 55 lb. dumbbells
> Took extra lengths to warm this motion up, and there was no sensation of tendinitis.
Cable pressdowns:
2 x 8 150 lbs.
2 x 10 150 lbs.
Unilateral front raises:
4 x 16 40 lb. dumbbells
> High reps destroyed my grip. Forearms were pumped.
Seated cable rows:
4 x 8 150 lbs.
> Grasping the handle was harder than anything the weight posed.
Preacher curls:
2 x 8 95 lbs.
1 x 5 95 lbs.
> Short rest periods.
Was finishing up, and went over to the power rack in front of the mirror to stretch out my arms when I heard some girls giggling on the overlooking level above me. They kept calling out, and I wasn't sure if they were addressing me or not until one of them yelled down, "You, scowlin' and starin' at the mirror!" My face was actually pretty contorted, as it always is whenever I'm near death (doctors recommend it at least thirty minutes a day). I stood silent for several seconds, then whipped around with my finger pointed at them and roared, "YOU!" They screamed and ran away.
Afterwards, as I was walking home, I passed a circle of socializing high school kids when I startled laughing maniacally. One of them attempted to throw it back at me and laugh louder in retort. I anticipated this (I speak from experience), and as soon as the first syllable escaped his mouth, I roared even louder, drowning out his nasal guffaw.
Years from now, he'll thank me.
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