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.
Wednesday, April 30, 2008
Tuesday, April 29, 2008
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
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
Monday, April 28, 2008
Saturday, April 26, 2008
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.
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.
Friday, April 25, 2008
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.
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.
Thursday, April 24, 2008
Wednesday, April 23, 2008
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.
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.
Monday, April 21, 2008
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.
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.
Sunday, April 20, 2008
Tuesday, April 15, 2008
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
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
Monday, April 14, 2008
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.
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.
Saturday, April 12, 2008
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.
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.
Friday, April 11, 2008
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
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
Thursday, April 10, 2008
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.
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.
Sunday, April 6, 2008
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
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
Saturday, April 5, 2008
Wednesday, April 2, 2008
Entry #599
ME upper
Bench press:
4 x 3 135, 185, 225, 275 lbs.
4 x 1 325 lbs.
> Have the last set on video (which, coincidentally, was my worst). No bounce, but definitely wouldn't have passed in competition. From now on, I'll employ strict pauses at the bottom.
Overhead tricep extensions:
4 x 8 75 lbs. of plates
Front raises:
3 x 16 45 lb. dumbbells
Cable rows:
4 x 8 150 lbs.
Hammer curls:
1 x 16 55 lb. dumb bells
1 x 12 55 lb. dumbbells
1 x 10 55 lb. dumbbells
The picture makes it look like a 2-step lift. Trust me, it was an ugly rep. The first three were much better.
Edit: now that YouTube is back up - http://www.youtube.com/watch?v=PkVlnGMm54c
ME upper
Bench press:
4 x 3 135, 185, 225, 275 lbs.
4 x 1 325 lbs.
> Have the last set on video (which, coincidentally, was my worst). No bounce, but definitely wouldn't have passed in competition. From now on, I'll employ strict pauses at the bottom.
Overhead tricep extensions:
4 x 8 75 lbs. of plates
Front raises:
3 x 16 45 lb. dumbbells
Cable rows:
4 x 8 150 lbs.
Hammer curls:
1 x 16 55 lb. dumb bells
1 x 12 55 lb. dumbbells
1 x 10 55 lb. dumbbells
The picture makes it look like a 2-step lift. Trust me, it was an ugly rep. The first three were much better.
Edit: now that YouTube is back up - http://www.youtube.com/watch?v=PkVlnGMm54c
Subscribe to:
Posts (Atom)