Entry #804

I went running through my usual route of downtown and back. Nothing really eventful on that note.

Entry #803

George called me up to go hiking. Now, last year at this time we went up to Castle Rock and to our complete surprise it was snowing there, which made for an awesome trek - one of the best I've been on. We stayed overtime and got issued a ticket by the ranger for staying past dark, which is the mark of real men since we could have died according to the officer.

None of that this Christmas. It was as sunny as a Pixar movie and the place was CROWDED. What the hell. Where did all these godless heathens who don't celebrate Christmas come from? George and I even ran into a girl we knew from high school among the horde. When asked about what I'm doing these days I told her I'm a mercenary for hire. She just stared at me. After that George told me, "Uh, next time we talk to a girl you probably shouldn't tell her you're a mercenary, or you'll weird her out." Fine by me. But we ended up leaving early because all the people were ruining the hike. Instead we hung out at my place and played Einhander on Playstation, which kicked ass. I count that as mental training.

Did I mention I hate Christmas?

Entry #802

I hate Christmas.

http://www.youtube.com/watch?v=5YLSFeygx3A

Went out to the track at night and did TFS instead.

Entry 801

I ordered a foam roller off Amazon for $20.

20. Fucking. Dollars. For a piece of FOAM. Apparently, though, it's specially molded with ExervoTM Nimbus Foam polyurethane microbeads compressed under heavy pressure and expertly crafted with a hot wire cutter. If all of this extra bullshit translates into anything less than being able to use it as a rocket launcher then I'm already disappointed. Seriously, though, those things do work for those of us not inclined to get sports massages and need something similar for home use (so are rocket launchers).

To sum things up, yesterday I floor pressed 315x3 and 325x2 (after a work-up). Pathetic. And tonight, I went for a run.

Entry 800

Went drinking tonight. I didn't get drunk; drinking gets me'd. George and I were simply out about town and he insisted on buying me a beer after I wasted my money on the Playstation Network download-renting a shitty, shitty movie (Big Man Japan). I said why not, so we walked over to Boulevard Tavern, some biker place. It sucked, hard. Beer is vile, vile shit. I didn't make a scene about it or anything - really, it didn't taste any different from what I expected it to. It was just A. distasteful, and B. fucking boring. Seriously, I thought bikers were supposed to be badass, not fat old men trying desperately to hit on the bartender. Anyways, last time I ever do that, that's for sure. I felt no change coming out of the bar than I did going in, by the way, but I didn't drink a great deal.

I was a bit stunned that George even asked me to begin with. Actually, there are a lot of changes about him that surprise the hell out of me, but I don't feel right talking about them behind his back here.

Entry 799

I'm still alive. I haven't been sitting around like a sedentary weakling, either. Conditioning has been way up, but I've been lifting about once a week at best. Consequently, my strength is way down and I've lost 15 lbs.

Pictures from Friday, doing martial arts in a parking lot:





I lifted today pathetically, doing OH press with 205x1. Jesus. There will be blood.

Entry #798

I've been feeling dreadful for some unknown reason. For the past few days my stomach has been in pain and I haven't been able to eat much, although I force what I can.

For Thanksgiving today and I went out for a run through downtown at night. I give thanks to my Viking ancestors for giving me tree-trunk legs.

Entry #797

I've began supplementing with Animal Flex, even though my wrist has been in no pain as of late. As I was reading the nutritional info, I couldn't help but notice:

"Other ingredients: shark cartilage"

Holy shit. Now I'm sure that's some filler additive that you don't want to find in your pills, but to hell with that. That rules. So with this as my inspiration I designed my own supplement ad in Microsoft Paint (this is 100% free hand, you propagandist dogs).

Entry #796

ME upper

Push-press:
135x3
165x3
185x3
205x3
225x3
235x1.5
> Holy suckage. I can't tell, though, whether I've lost strength from my extra two days off or if my coordination is out of sync. Next week should prove interesting.

I also did dips today for the supplementary movement, albeit without weight.

My wrist is feeling prime, but I'm still wrapping it and plan on taking Animal when it arrives. I should be able to do bag work by simply omitting left hooks and saving that hand for jabs.

Entry #795

Badass, I managed to do ME yesterday, albeit at what would normally be counted as sub-par, by my standards. Either I've lost some strength (definitely not a good thing at my heaviest body weight yet) or I wasn't able to take full advantage of my grip; either way, I pushed 335x2 for floor press. I think I did 330x3...six months ago, at the earliest. Or maybe I'm really strong on the bench press now and I just haven't been progressing on this lift, separately.

I'm looking at joint supplements to order and I've settled on Animal Flex. We'll see how this turns out.

I really want to hit the heavy bag but my wrist wasn't feeling very good after I did last Sunday, so I have no choice but to back off there.

Entry #794

I'm sore everywhere, so earlier I walked to the gym and spent about 30 minutes stretching and an additional 10 minutes using a foam roller for a self-administered massage. Except I don't do pussy massages. This hurt.

After the girlie stuff I did three rounds on the bag and then tried out the elliptical, which I couldn't do more than four minutes of because my quads were dead.

Entry 793

I returned to doing legs tonight after an unfortunate week off from them. My legs get sore quickly when this happens; consequently, I was feeling the pain only at around 225 on front squats today. I managed to soldier on and do 315x3 with no struggle.

My wrist was in a lot of pain on Thursday from handling 100 lb. dumbbells. Pushing them was fine but hoisting them applied too much torque on the joint. I terminated the workout and returned on Friday to do weighted push-ups for RE with my wrist wrapped. Lots of pressure with the weight plus my body resting on my hands, but since it was distributed straight through there was no pain. I just need to be smart about this.

Entry 792

Whoa, who jacked up my numbering? No idea how I got back into the 400s.

A week later, my wrist still hurts. It's not a constant discomfort, but I can feel slight aches and pains when I do things like pull on something or shake my hand around. I haven't the slightest idea what this is about. Originally, I was planning on cautiously going for ME tomorrow and terminating the build-up at the sign of any pain, but if I can already feel it now, why aggravate it? Instead I'll probably do RE, which strangely puts me on the same route that Jared is taking with his regimen.

I'll be more consistent with taking fish oil and if this doesn't clear up soon, I might spring for a joint supplement like glucosamine. Important thing is to train smart about it and not let this take my progress down.

Entry #791

Took a week off because my wrist was hurting on ME day last session. I had to cut board press short on 275.

My diet has been lazy. RE upper body was the same as last week but my reps are less. It may be because of shorter rest times, but I can't be positive about it.

I'm getting unacceptably fat. This is not a ripped 250 by any means. I'm going to massively up the cardio. I've suffered losses when cutting before and I know what I'm doing this time. Weight loss will be extremely slow and gradual with a lot of calories still being consumed. Most of the fat seems to be visceral, which sucks and will be harder to get rid of. Consequently, I have a strange six-pack gut.

Entry 490

RE upper

Dumbbell press:
100 lb. dumbbells x 13
100 lb. dumbbells x 9
100 lb. dumbbells x 7
80 lb. dumbbells x 8
60 lb. dumbbells x 11

I started writing everything else out but ended up deleting it. I don't even keep track of the weight used for accessory stuff anymore, I just eye what looks good.

Entry 489

ME lower

Front squats:
135 x 3
185 x 3
225 x 3
275 x 3
295 x 3
305 x 3
315 x 1
> Obviously, I wanted all triples but it's still not bad for the first time. I mostly had to cut it off in the last set because the weight was about to roll off my shoulders. Need to learn snatch grip.

Glute ham raises:
25 lbs. x 10
25 lbs. x 10
25 lbs. x 10
25 lbs. x 10

Calf raises

Ball crunches

Wrist rollers

Entry 488

I've been training early and feeling too tired to even remember about recording anything by the end of the day. Notable hits:
> Push-pressed 245 lbs. x 3.
> Attained 250 lbs. bodyweight.
> Did bagwork last week.

Today:

DE upper

Power cleans:
135 x 3
135 x 3
135 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

Cable pressdowns:
Entire stack x 12
x 10
x 8
x 8

Chest flyes:
50 lb. dumbbells x 12
50 lb. dumbbells x 12
50 lb. dumbbells x 12

Bent-over rows:
220 x 8
220 x 8
220 x 8
220 x 8
185 x 12

Curls. Whatever.

Power shrugs:
405 x 10
405 x 10

Entry #487

Yesterday was miserable, but it was ultimately for the greater good. Unable to sleep, I stayed up all night and day until crashing at 7:30 PM. Even then I didn't really sleep soundly, waking up at odd intervals throughout the morning, but by 8 I was finally well-rested enough to get up. Thus, my schedule is early again, and I like it this way. I ate an actual breakfast instead of drinking weightgainer and practiced martial arts in my backyard in the morning air.

Full speed ahead.

Entry #486

ME upper

Push press:
95 lbs. x 3
135 lbs. x 3
165 lbs. x 3
185 lbs. x 3
205 lbs. x 3
215 lbs. x 3
230 lbs. x 3
> Absurdly easy, but it was my first time doing this for ME. I thought my coordination would suck and that it wouldn't be any higher than my strict press, but I completely underestimated myself. Next week I'll go to at least 240.

Close-grip bench press:
220 lbs. x 8
220 lbs. x 8
220 lbs. x 8

Bent-over flyes:
45 lb. dumbbells x 10
45 lb. dumbbells x 10

Chin-ups:
x 10
x 8
x 6
x 5
> I'm not stressing adding weight now. I'm 245 lbs. and this is enough to challenge me. I'm working more on keeping a full ROM.

Hammer curls:
Who cares

Entry #785

Tuesday sucked harder than a...nevermind. Analogies here will not be appropriate.

Overhead pressed 215 and barely hit 2 reps. What the hell?

My postulations:

1. Too much RE and not enough DE. Felt sluggish. I always respond better to speed work anyways but lately I've been doing weeks of endurance training instead.

2. I can't remember what I was thinking for this.

3. Now I remember. Not enough variations on it. For bench I do pin press, rack lockouts, board press, and floor press. For overhead pressing I just do...it itself. I need to try push pressing and perhaps overhead pin press/rack lockouts.

 Also, I should try doing singles every now and then like in my old Westside routine. I made great gains off it but I would feel burned out after a bit. Integrating it in with 5-3 would work.

Today was great, though. I did power cleans for DE. Tate press for 8 was with a record 90 lb. dumbbells.

Off-topic: a few years ago I posted my purchase of a Hori Real Arcade Pro. I sold it later on and regretted it. Finally, I have a stick again.

Entry 784

ME upper

Bench press:
135x3
185x3
225x3
275x3
315x3
325x1
330x3
> On the 325 I set the safety bars slightly high in case of failure. It ended up backfiring from them being too far up and the bar consequently clashed into the metal on the second rep, effectively killing my drive. 330 redeemed it.

Bradford press:
135
135
95
> I didn't even count.

Cable extensions

Pull-ups

Entry #783

Yesterday kicked ass. I trained with Andrew again by doing box squats while he opted for speed deadlifts right next to me. I realized that the gym bands I've been using are actually of different tensions. You know, I seriously thought that the bar felt uneven last time but chalked it up to paranoia on the scale of believing that baby carrots are trying to turn me gay. I didn't have my own ones with me so I tried to compensate by having one of the safety bars come out of the slot to stick up a little high, reducing some of the pressure from the stronger band.

I think I found the perfect set-up for box squats. I start with five plates on the low stool. Up to 5 sets I incrementally remove one until I'm just doing ATG on the platform. After about three sets the extreme height (Andrew remarked in surprise at the set-up WITH the plates stacked that it was amazingly low) gets my knees to really feel it, so I put a few plates back on and remove the bands for two final super fast and reasonably deep sets. The sensation of "pop" after removing the bands is insane, and that's what DE is all about: supercompensation.

Afterwards, I did the deepest 225 lb. good mornings I've ever done. My depth has always been a little suspect so a few weeks ago I backed down to 135 and added resistance bands. I also made sure to use the safety bars to gauge depth. Now I go down to a perfect bend with 225 for 8. Unfortunately, by the third set I was so worn that I managed 2 reps before I stopped to prevent potential injury and knocked it down to 135. Without mercy, we moved on to GHRs. My reps were ugly as sin, by this point.

My back is still fried. Today, though, was no break.I started by doing bagwork at the gym using their shitty gloves that constantly kept coming undone and my Everlast timer. All I did was 3 rounds for 3 minutes, but I was sore all over and my intensity was good for that kind of a condition. I did a lot of stretching beforehand.

Post-gym, I jogged home and had no discomfort despite weighing a record 245. Actually, I felt more spry than ever. From there I swam laps in the pool.

Entry #782

There goes another week.

Today, though, resulted in a very interesting development. I was at my station, facefisting myself and getting ready to lift when Andrew (old middle school acquaintance) walked in and started chatting with me. We were talking about Westside and I complained about how the Cross Fit bastards have the fenced-off area all to themselves and I can't use the GHR in there. Andrew laughs and leads me over to the lock. When he looks around to make sure nobody is watching I figure he's going to hop the fence or something, but he reaches over and moves the entire door out of the way. It's not even attached to the fence! Good going, assholes. Looks like I have free reign whenever I want. Groovy.

He also told me about this competition in L.A. and invited me to come along. It's in December. That'd rule.

ME upper

Pin press:
135 x 3
225 x 3
275 x 3
315 x 3
335 x 3
355 x 3
375 x 2
> Shit.

I was trying to record all the other stuff I did, but I don't even remember how much I did for most of them. I was in a frenzy.

Entry #781

Computer problems, etc. I haven't missed a day of training, much to the disappointment of my enemies.

ME lower

Reverse-band deadlifts:
135 x 3
225 x 3
315 x 3
405 x 3
465 x 3
495 x 3
> Damnation. I wanted to go up to at least 525 but I ran out of time. None of this was challenging.

I did one set of band good mornings and some wrist rollers. All in all, I greatly underestimated the time it would take.

Entry 780

Took a week off from lifting. It wasn't intentional at first, but eventually I just decided to go with it and take advantage of skipped workouts. I came back stronger than ever today, which was miraculous. I didn't eat enough carbs in the meal before my workout. Blood glucose levels felt low and hands were shaky. Luckily, I had a bottle of BCAAs in my bag, which help prevent catabolism. The first few sets felt weak, but I become stronger as time passed.

Video: http://www.youtube.com/watch?v=ZMourQz9Ptc

Pin press:
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
340 x 3
365 x 3
> Very strange exercise. It starts getting strenuous at 315 and then everything past that feels the same. Probably just a matter of getting used to it. I didn't warm-up too extensively.

Tate press:
85 lb. dumbbells x 10
x 8
x 7

Front plate raises:
45 lb. plate x 10
x 8

Gym closed. Chin-ups and abs at the track.

Entry #779

ME upper

Bench press:
135 x 5
185 x 5
225 x 5
275 x 5
295 x 5
315 x 4.5
> Damnation! Very close to lockout. While I was struggling under the bar I twinged my back slightly. I have to remember to think about pressing myself down into the bench rather than the weight up and out, to prevent lifting my glutes whenever I'm in a bind.

Skullcrushers:
55 lb. dumbbells x 8
45 lb. dumbbells x 8
45 lb. dumbbells x 8
40 lb. dumbbells x 8
> Very light to keep perfect form. I went as deep as possible and kept my elbows in.

Front plate raises:
45 lb. plate x 8
3 sets

Seated cable rows:
180 lbs. x 10
4 sets
> Extremely short rests in the interest of time.

Muscle Milk came a couple of days ago. I used the first one today when I woke up (not intentionally) after three hours of sleep. I chugged the carton and went back to bed.

Entry #778

This guy was stuck behind some shelves in my dad's garage:









What a dumb bird.

Anyways, I do have a pension for zoology and know that throwing bread and berries in a box is not ideal feeding for a juvenile sparrow. I'm not as naive as I was in Canada at age 4 when we found an injured pigeon (by a cat) and tried to nurse it back to health, only to fail miserably before it died from a combination of starvation and being left outside in the cold. My biggest contribution then was to draw a bird's foot and cut it out with scissors to place in its box so it would have a place to put its foot. Remember, I was 4.

If it survives the night, I think I might take it to a wildlife reserve nearby. My level of compassion will depend on how hungry I am.

Entry #777

DE upper

Power cleans:
135 x 3
3 sets
185 x 3
5 sets
> I found a pretty good deadlift exercise with these. On my off-days, I'll practice reaching down for the bar quickly while keeping an arch to get used to the idea of an immediate start.

Close-grip bench press:
215 x 10
215 x 10
215 x 8

Cable flyes

Inverted cable rows:
12 reps, unknown weight
> These rule. I just align a bench underneath a lat pulldown machine. Credit must go to Emevas for inspiring a similar idea done with bands on his bench a couple of years ago that I've always remembered.

Curl

Entry #776

Today was pretty low volume.

DE lower

Overhead squats:
135 x 2
10 sets

Romanian deadlifts:
325 x 8
2 sets

Calf raises:
I don't even feel like recording this one.

I ended with a couple of forearm things. I've always seen people use wrist rollers with a weenie 5 lb. weight on it. I tried it with 25 lbs. and it massacred my forearms. For the last set I went down to 10 lbs. to avoid having to rest in the middle of the pull. I also did a set of hexagonal dumbbell pinches.

Entry #775

ME upper

Floor press:
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
330 x 3
340 x 2
> Failed. I'm going to tattoo "STAY TIGHT" on both eyeballs because I'm habitually slipping up and staying too lax without breathing forcefully enough.

Bradford press:
135 x 7
135 x 6
95 x 5
45 x 5
> Good progress here. I want to work up to all sets being 135 x 8 with these short rest times I'm employing. This is a real shoulder killer.

Tate press:
80 lb. dumbbells x 5
80 lb. dumbbells x 5
45 lb. dumbbells x 5
> Tris were dead. Extremely short rest times.

Chin-ups and abs at the track.

Entry #774

Went for an intense swim tonight. There were no fat couples that came in after me and softly cooed to each other while groping under the water, so all is peaceful and righteous.

Entry #773

Some diet things to note. I ordered a 4-pack of Muscle Milk from Amazon for $7. It's affordable. I've been sleeping less continuously, so whenever I wake up to use the restroom I can take advantage of the situation and get some protein in the middle of my slumber.

I'm going to need it because this awesome chili I've been relying on - over 500 calories and 30 grams of protein in a quick snack form - is meatless. It's all tofu and soybeans. Fucking hell, those scammers. I'm still going to buy it but will depend on it less. Seriously, this chili is for pussies. "A flavorful Mexican sauce, for those who want the taste of chili, but not the heat." Um, don't speak for me, thanks. And nice comma insertion there. Assholes. I never really read the packaging because I assumed that I could eat freaking chili without having to worry about anything.

Entry #772

More internet problems. It's just something I'll have to contend with.

I've done a lot of excellent work this past week. I recorded some of my day on Tuesday in the form of an instructional video for some people on GameFAQs: http://www.youtube.com/watch?v=K572x-FLLvI

Today, I did crazy bells with actual kettlebells, for once. I was going to do speed bench but since the Crossfit area was open, I figured I might as well make use of the equipment while they last. The one thing I'm really sore about is not having regular access to the glute ham raise machine, but who knows now? The fence has been unlocked all this week, so maybe it'll stay that way. They also had a ton of quality stuff in there, like boards (which I already have) and bands (weaker ones than my own, but more springy and probably better for benching). Of course, there was everything I already had and nothing like chains or trap bars, but I was impressed otherwise.

Entry #771

I wasn't able to record much last week due to computer problems, but there were some great sessions. For the first time I did depth jumps instead of squats for dynamic effort, holding onto 35 lb. dumbbells to jump on a high waist-high ledge. I'll continue to ramp up the weight.

ME upper

Floor press:
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
325 x 4
> The 315 set fucked me up. I was too high under the bar to I was pushing low off my chest. I had to hold it up after the first rep while I adjusted, which made me lose my arch.

Entry #770

Some of today's stuff: http://www.youtube.com/watch?v=Phs6JtSNXvo

I finally hit 225 x 3 on OH press.

I'm taking BCAAs for the first time (they taste like shit) and am reloading on creatine.

Entry #769

Christ. I was walking down the street, fresh out of gym and lost in thought about whether Stalinism was actually a logical culmination of communism and not a distortion of true Trotsky teaching, ala Leszek Kolakowski's thesis in his book, when I finally couldn't stand to ignore the god-awful scene across the street: Hotel Los Gatos (one of those richy-rich suites) blasting Living on a Prayer while people danced outside and on the balcony. Capitalist dogs. Needless to say, I picked up my pace and got the hell out of there. Actually, I ducked into this one street by the school that's notorious for druggies hanging out and smoking in the hopes that I could harass some punks, but nobody was there.

RE upper

Dumbbell press:
90 lb. dumbbells x 15
90 lb. dumbbells x 12
90 lb. dumbbells x 9
75 lb. dumbbells x 9
55 lb. dumbbells x 12
> I should definitely start heavy and lower off from now on. Doing it oppositely tires me out on the light stuff.

Overhead cable pressdowns:
4 x 10

Cable crossovers:
3 x 8

Bent-over barbell rows (underhand):
215 lbs. x 8
4 sets

Dumbbell preacher curls:
55 lb. dumbbell x 8
3 sets

Hise shugs:
315 lbs. x 15
3 sets

Entry #768

I have no food. I need to go shopping tomorrow.

At least I saved on some money by paying $60 for fish oil, dextrose, and BCAAs online. At Whole Foods, I'd have paid $50 for the same bottle of oil.

Entry #767

I went swimming on Sunday, which was intense enough to be classified as actual exercise, and then took it easy yesterday with stretching and some practice kicks in the grass of the track area. I was feeling a bit worn and needed the recovery.

Overhead press today: 215 x 3. It would seem I'm stuck.

Entry #766

I went to the gym early today for a long DE session. The closed section's fence (an indoor chain-link fence for no reason - how stupid) was open so I got to mess around with the kettleballs, two of which I swiped and hid in the regular room for when I do crazy bells later. The wall was painted with "CROSSFIT LOS GATOS". I should print out the anti-CrossFit article I have and tape it on the wall. Marked on whiteboards were the top records of whatever this all was, and I was equal to or stronger than most of them. One insane guy had a 600 lb. deadlift and another sported 40 pull-ups, but I posit myself equal to the 360 lb. bench (second place was only 305) and definitely above the 455 lb. squat.

DE upper

Shotguns:
10x3
> These are the barbell variation of "dumbbell shotput" in this link: http://www.rossboxing.com/thegym/thegym25.htm
Since I'm not actually throwing the barbell like I would with a dumbbell, though, as an actual shotput, so I'm renaming it shotGUN for no logical reason. Fuck logic.

I did a ton of other, less important stuff. It was productive, though. After my shake, I swam around in the pool.

My left hand hurts on the left-most knuckle under the pinky. It's from clenching so hard on plate pinches a few days ago.

Entry #765

Yesterday was a productive DE with front squats. The last time I stretched, I strained too far going past my toes and suffered some mild back pain as a result of contraindication, so I did glute ham raises instead of RDLs despite feeling up to par for the most part. I was much stronger on them than before - I have to chalk this up to all the sprinting. Also, I did calf raises with eight plates on each side but received no soreness whatsoever from it compared to five from last time.

Tonight, I headed over to the track and did the usual 30 minutes of stretching and form practice before playing soccer in the grass. Everyone wasting away on a monotonous treadmill needs to jump off and just run around outside like a kid again. This was basically an equivalent of HIIT but on a more hospitable surface to my joints. I see it as a staple from now on.

Coming across a tire in the grass made me think about ordering a sledgehammer to use on it. I'll check Home Depot first.

All back pain is completely eradicated.

Entry #764

Take that, insomnia. Yesterday was miserable. I couldn't find sleep the night before and was up until 1:30 PM before finally crashing - only to wake up a couple of hours later at 4:30 because of the heat. I felt worn and tired all day, and the joints in my right arm were sore, for some reason. I felt like a festering pile of weakling.

Today, I caught decent sleep, woke up with the pain completely healed, and managed to put up 350 x 3 on pin press. Easily

Entry #763

My calves still feel like they have steak knives jammed into them. This would be awesome if I actually did, but the way they are, I have the worst of both worlds: debilitating pain without the actual knives (as far as being fashionable is concerned).

I went to the track tonight but wasn't able to run as efficiently as I would have liked. I mostly just kicked around a soccer ball on the field after static stretches. My legs loosened up a bit and I found a lot of value in this from a mobility standpoint. There were also a couple of tires layed out in the grass, which I'm thinking about taking home with me.

Entry #762

I've been training more than ever, but have been so tired at night that I haven't really felt like making any recordings. Thursday saw lots of track conditioning, specifically HIIT. On Friday I did DE for legs, starting with overhead squats (which are much improved - I went ATG on some reps). Saturday involved upper body training with a barbell anchored into a corner for one-handed push-presses, which was very conducive to punching form. Tonight, I went to the track and ran around in the grass to stretch my legs out. Speaking of which, I've been doing static stretches on every night that I haven't lifted.

Shocker: I used the leg press machine on Thursday, doing calf raises for the first time in years. I threw four plates on each side, felt nothing, added an additional one to make five, and went with three sets of 15. It wasn't difficult, but now I'm sore enough to limp when I walk.

Entry #761

ME upper

Overhead pin press:
135 x 5
165 x 5
185 x 5
205 x 4.5
215 x 2.5
> Abysmal, but that's okay. They're new, and much harder than I anticipated - harder than the standard overhead press, to me. There isn't the drive off the shoulders I can get when starting deep.
> Sticking point is high up.

Afterward, I did a set of Bradford press with 135, since I'd fallen short on sets and couldn't get up to 225 on pin press. I like them a lot. There's constant tension. I made sure not to lower too low, but I may have overdone it and gone too shallow behind the head. Set right on the ears.

Close-grip bench press:
205 x 8
205 x 8
205 x 8
> Right shoulder hurt, initially. Need a better warm-up, next time.

Weighted pull-ups:
45 x 6
45 x 6
45 x 5

Cable curls

I'm learning to balance exercises more proficiently. From now on, pulling will be on the same plane as pushing in a given session. Pull-ups today completely healed my shoulder.

Entry #760

I went to the track and did HIIT earlier tonight. Since I ran a bit yesterday, my shins wore out like economic girly men. I managed to complete a mile before I needed to rest my feet, but I wasn't out of breath, which is a good sign. On the first two laps the high intervals were more runs than sprints, but I went all out on the last two. I'm as fast as ever, except with an improved stride from all the stretching I'm doing (which I did for thirty minutes beforehand).

Now, my shin hurts like hell because afterward I practiced kicking a tree. I also punched it, but it didn't hit me back or anything. Pussy.

Entry #759

Bench press:
135 x 3
185 x 3
225 x 3
275 x 3
295 x 3
315 x 3
325 x 3
> There's a good PR. I expected to lose gains from all the cardio I've been doing, combined with a severe lack of sleep last week. Not so.
I did a terrific warm-up by wrapping a resistance band around the width of a random cable station, positioning my back against it, holding onto the ends of the bands, and punching against them. It's very helpful on the shoulder joints.

Arnold press:
85 lb. dumbbells 8,8,7

Gym closed, so I did chin-ups and ab work at the track.

Entry #758

Sleep has been abysmal due to the heat. Twice, I've stayed up all night until crashing at 2 PM before waking up drenched in perspiration by 6:30 that evening. I'm exhausted now from hiking, though, and I may sleep outside where it's cooler, so this should get my schedule back on track.

Entry #757

DE went very well today. I'm only doing speed bench for one week before max bench to derive the benefits directly. I don't really see any point in doing it afterward in preparation for overhead pressing the follow Monday. This strict rotation of two weeks on everything doesn't really need to be adhered to, I've come to find, as long as I'm switching and matching where appropriate.

Entry #756

Yesterday was pretty bad for DE. I did overhead squats in prep for heavy squats Friday and I stopped at set 8 because my knee was feeling a little uncomfortable. It's very easy for the knees to bow in on them as I struggle to stabilize the weight above me. I'll sacrifice depth for form if I have to.

RDLs, I couldn't even do over 5 of. My hamstrings felt supremely stiff and 315 felt heavy. I couldn't properly thrust with my hips. Frustrated, I stopped for safety and did glute ham raises instead.

Today was awesome, though. I went to the track for HIIT and stretched beforehand. Again, my hamstrings were so tight that I could barely straighten out my legs to touch my toes. I think I've been training them too much without properly stretching them out, making them tense. I'll have to be more vigilant in that. I did HIIT for about 10 minutes afterward and then shadowboxed.

Entry #755

Internet's been down again yet again, but I think I fixed the problem. The fist is mightier than both the sword and the pen.

My bench is stalled. I'm stuck on 315 lbs. for 3 reps (I was supposed to do 5 yesterday). However, circumstances to note:

> I was running low on sleep.

> I've only had 2 days to recover since DE instead of the usual 3.

> I twisted my elbow very slightly on one set (stupid).

I was also testing out my roundhouses on the bag and I can almost make the entire stand fall over. Sparring will be good when I meet up with George.

Entry #754

Haven't had internet for about a week, now. This is becoming habitual.

Tuesday ruled. I hit 340 for 3 very easy reps on pin-presses. The dead start isn't bothering me very much, for some reason. Height was about equivalent to a 2-board on board presses. Or maybe a 3, since the wood sinks into you.

Entry #753

Great speed day. I'm back to doing box squats after a too-long hiatus.

DE lower

Box squats:
10 x 2 225 lbs.
> First 7 were on the parallel stool. Last 3 were complete ATG. I'm just working my flexibility back into them here.

Good mornings:
225 lbs. x 8
225 lbs. x 8
135 lbs. x 8
> My back was feeling it by the last one, so I went light to focus on form.

Bilateral curls:
50 lb. dumbbells x 8
50 lb. dumbbells x 8
50 lb. dumbbells x 10

Janda sit-ups:
All over the place. I forced myself to go pick up extremely slowly and without any momentum, and just doing 1 was hard like this without anything to really anchor my feet down.

Crush gripper #1

Entry #752

ME upper

I'm going to be adopting fighter_and_writer's method of recording because this new Xanga form doesn't save spacing for my usual organization. If I put five spaces (Tab doesn't work anymore, either, so I have to tap the spacebar five times) between two items, it comes out as one space after posting. Forget that.

Pin press:
135 lbs. x 5
185 lbs. x 5
225 lbs. x 5
275 lbs. x 5
295 lbs. x 5
315 lbs. x 5
> These rule. Never tried them before. I have a tendency to do too much touch-and-go, so they should be helpful. I was surprised how easy this all was from a dead start.

Close-grip bench:
295 lbs. x 8
295 lbs. x 8
295 lbs. x 8

Barbell front raises:
80 lbs. x 8
80 lbs. x 8
80 lbs. x 10

Standing one-armed cable rows:
Entire stack x 8
3 sets
> Very explosive on these. New favorite lat movement. I can see these being very conducive to snapping back punches.

Went to the track and did pull-ups and ab work after.

Entry #751

Tuesday was sub-par. I overhead pressed 225 lbs. only once when I was aiming for three. and it was a slow rep. I was completely out of it from a lack of sleep, despite smashing my forehead repeatedly into the bar for a wake-up call.

Wednesday was good DE, though. Superb, actually. Front squats were fast, and I finally returned to doing Romanian deadlifts for the first time in awhile. All these glute-ham raises have made my hamstrings insane. 315, while never exactly heavy before, felt like nothing. I should go up to 365 for 8.

Today, I skipped the gym as a result of waking up late, and instead did TrainForStrength.com.

Entry #750

Internet has been down, but I'm back online. I have more tinkering to do once I get a new ethernet cable for my PS3.

This will be the last week that I go without a ME day for my lower body. I've been bringing my posterior chain back up to par with speed day supplemented with stuff like glute-ham raises (fucking murder, these are) before I go all out. I can't wait to squat 500.

Entry #749

ME upper

Overhead press:
5x5 95, 135, 165, 185, 200 lbs.
1x4 215 lbs.
> I probably could have hit the last rep, but I stopped short of straining too fiercely in consideration of my nape. Good improvement, nonetheless, but an even 5 is tantalizing.

Cable pressdowns:
4x12 Entire stack
> Extremely explosive. It's practically speed work.

Lateral raises:
3x8 50 lb. dumbbells

Bent-over barbell rows:
3x8 215 lbs.

Pull-ups and ab work at the track.

I'm not as strong as I could be right now because I'm doing a ton of conditioning and cardio, but it's honestly a sacrifice I'm embracing. I love to run, or I would if love wasn't for weaklings.

Entry #748

I've hardly been spending any time on the computer because of the heat. My laptop is eight years old, now, and any subtle rise in temperature is enough to send the fans into overdrive, slowing down the entire system. I've just been fed up with it. If need be, though, I can start posting from my Playstation 3.

I've been doing a lot of delt work, lately, to prepare for overhead pressing next week. I'm also starting up squats again. My nape is completely healed.

On Wednesday, after speed front squats, I tried glute-ham raises for the first time. I've found a new love in my life, or I would have if love wasn't for weaklings. Mere bodyweight was killer on my hamstrings.

Entry #747

No updates for awhile. I got pissed after this and haven't looked back: http://www.youtube.com/watch?v=zIrl1ahu4ss

ME tomorrow. It's payback time.

Entry #746

DE upper

My nape is much better and more mobile, but I'm forgoing any heavy pulls for a few weeks just to be sure. Safety sucks.

"There is no point in living if you cannot do deadlift." -Jon Pall Sigmarsson

Speed bench:
10x3 185 lbs.
> I always start slow before I'm really blazing. Warm-up better.

Incline flyes:
3x12 50 lb. dumbbells

Cable pressdowns:
3x12 Entire stack
> I treat these as DE, practically, done extremely fast and hard.

Weighted chin-ups:
2x8 50 lbs.
> I felt a tad bit of pressure in my shoulder girdle, so I moved on to unweighted.

Wide-grip pull-ups:
1x8
1x5

Alternating curls:
3x14 55 lb. dumbbells

Entry #745

Computer woes seem to be over after a simple cleaning of the air ducts. That's not to say that it took me the entirety of two weeks to figure this out, but when something arises, I seem to get in a momentum of neglect.

I went to Home Depot last week and got a board sawed off into five 2x11s to make a two-board and a three-board for board presses, held together with duct tape. I probably should have had the foresight to make the bottom layer elongated to act as a handle for potential spotters, but I always train alone anyways.

So today, I walk in the gym and Andrew is at the counter talking to the front desk kid, and he approaches me with, "You're late, dude. What're you doing today?"
"Board presses."
"Really? You've got the stuff with you?"
"Yup. In my bag, here."
"Can I see?"
So I show him what I'm sporting, and then we end up trying to explain to the guy working there what it's used for. Ah, how a simple piece of wood can bring like-minded people together. Gross, sentimentality. To be serious, though, I'm really keen on Andrew, whom I've known since 7th grade band, is training here now so I can have someone to nerd out with on powerlifting. He does Westside and pretty much knows all the tricks in the book, although he actually isn't particularly big, himself. The first time I saw him here after so many years and we were matching each other in conversation, though, I was impressed. He's actually invited me to compete in some upcoming competition, but details are too murky to get excited about for now.

Another thing I should mention is that I apparently herniated a disc the last time I overhead pressed. My nape has had fluctuating pain for weeks now. I remember the exact instant on the last set when I felt sudden pain, but it was minor enough for me to finish that and all ensuing workouts thereafter. More fortunately, according to one source "the majority of herniated discs will heal themselves in about six weeks and do not require surgery," but in any case, I can't spar until it subsides, lest I want to seriously escalate the problem to a potentially permanent state.

It was healing up nicely until last week's ME day from straining my neck on the floor. I went into this session erring on the side of caution, but came out with a superb performance to show for it.

ME upper

3-board press:
7x3
135, 185, 225, 275, 295, 315, 340 lbs.
> If I were my coach, I would punch myself for those first few sets. 275 was harder than 340 (literally, it was more of a struggle) for the fact that I was lax and almost sleepy under the bar. When I put my mind to keeping tense and made some Bill Kazmaier faces (wide, possessed-looking eyeballs and puckered lips) to psyche up, the bar felt like air.

Tate press:
3x8
75 lb. dumbbells

Bent-over flyes:
3x8
45 lb. dumbbells
Super-setted with-
Lying dumbbell rows (bilateral):
1x8
1x6
1x5
95 lb. dumbbells

Since I'd run out of time, I went to the track afterwards and did some extra lat work through wide-grip pull-ups, and then an ab circuit.

Entry #744

To make a short story shorter, something was wrong with my left arm starting on last Wednesday night. The upper joints were in such pain that I couldn't hold my arm out parallel. I had to skip the rest of the week because of this, but surprisingly, I've lost no apparent strength despite missing speed day.

ME upper

Floor press:
6x3 135, 185, 225, 275, 295, 325 lbs.

Arnold press:
3x8 75 lb. dumbbells

Bent-over rows:
3x8 213 lbs.

Afterward, I went to the track and did two sets of 8 wide-grip pull-ups and some ab work.

Entry #743

If I was capable of being afraid, I'd most likely frighten myself, sometimes. I was minding my own business and walking innocently to the gym (kicking rocks at squirrels and car tires along the way - also innocently) before a packed car of very loud people swerved onto the street I was walking down. As they approached and passed me, they screamed out the window in my direction, "WOOOOOOOH! YEAH HA EAHH! WOO HOO!" Now, my intent was to stay stone-faced and passive, but out of nowhere my head snapped suddenly to them and I roared, "QUIET!!!" It got my blood boiling for the weightroom, at least.

Speaking of which, I was greeted there by one very enthusiastic Andrew Rose, who I've known since middle school band. Yeah, he's a lifter now, and a Westside proponent at that. He's not very big, but he's the closest to my knowledge level out of anyone I've ever encountered in person. It feels weird casually speaking about glute ham raises and band techniques in a non-online venue, but very gratifying. He suggested that I enter a powerlifting competition with him when he finds a good event. I'd have to cut down to 210 or so, but that would be prime.

On business matters, I've officially regained back what I'd lost from my sick leave.

ME upper

Floor press:
6x5 135, 185, 225, 275, 295, 310 lbs.
> One month ago: 295 for 2 reps. Today: 310 for 5. An easy 5 with no struggle. I would have done an even 315 if I knew how much I'd regained. I am the seeker of power and my fist is the divine breath.

Arnold press:
1x10 65 lb. dumbbells
1x8 75 lb. dumbbells
1x5 65 lb. dumbbells
> Hell. I'd never expect these to do what they did to my shoulders. I was in pain from the blood flooding in, although the rest times were shorter than they'd normally be in the interest of time.

Bent-over rows:
2x8 210 lbs.

I ran out of time, so afterward, I went to the track and did two sets of 8 wide-grip pull-ups and some ab work.

Entry #742

Apparently, the universe doesn't align itself to my very whim because my bag is still ripped. When I was going down the gym stairs, at the worst (i.e. best) possible timing that could happen, the contents in my gym bag - eight water bottles and some supplements - dropped out everywhere, right in the path of someone ascending up. "Whoa, we've got a spill here!" she proclaimed with astuteness that I can only wish to aspire to one day. I couldn't let myself look weak, so I explained, "No, no, it's all part of my workout, here."

No fatalities, unfortunately.

ME upper

Military press:
6x3      95, 135, 265, 185, 200, 210 lbs.
1x2      215 lbs.
> A substantial improvement, and I could have hit the last set of triples if I rested a while longer. 210 felt like nothing. I'm more or less back to the same level as I was before I was stricken with illness.

Floor crushers:
1x6      135 lbs.
1x7      135 lbs.
1x6      135 lbs.
> I like these for the disregarding clanging that fills the room, drowning out the talkative socialites. My triceps were destroyed, here.

Front raises:
1x16    55 lb. dumbbells
1x12    55 lb. dumbbells

Cable rows:
4x10    200 lbs.
Super-setted with:
Bilateral dumbbell curls:
2x8      45 lb. dumbbells

Entry #741

Long time no update, comrade, but today made up for it. More on that soon. I've been training consistently and intensively, but it's exclusively been in regards to lifting. I cannot viably call myself a "fighter" unless I pick up steam - fast.

I'm late to bed and late to rise. I'll phase this out and eventually get my schedule running for school, which is in summer and on.

There's more, but today ruled, first and foremost. I was doing crazy plates (I seriously need a new name for these) for RE when I got fed up with the 25s constantly banging into the floor. Kettleballs are just far more optimal, but they were locked up beyond the closed-off section - still. I decided to take matters into my own hands and hop the fence. Quickly, I bagged the 45s and hoisted them up, which ripped a huge hole in my gym bag. It was worth it. I jumped out just as a couple of people came in the area to use the machines. There literally could not have been better timing on my part.

My arms had a very deep, roaring soreness within them from the combination of the insane stabilization required for the exercise and hoisting myself over the fence and back on sore appendages. It was an excruciatingly painful session the rest of the way through. Which ruled.

RE upper

Crazy plates:
4x15    75, 95, 150)
1x8      150 lbs. (kettleballs)

Overhead cable extensions:
4x12    100 lbs., rest was entire stack

Wide-grip pull-ups:
2x8
1x5

Hise shrugs:
3x15    275 lbs.

Entry #740

DE upper

Push-press:
5x3      135 lbs.
3x3      185 lbs.

Skullcrushers:
4x8      50 lb. dumbbells
> I've gone 15 lbs. lighter to focus on form and keeping my elbows drawn in.

Cable flies:
> I don't even look at the weight. 1 set of 12, 2 sets of 10. My chest felt like exploding.

Wide-grip pull-ups:
1x8
2x6
1x5
> Extremely short rest times with no weight here. Next week, I'll add resistance and increase the intervals between sets. I felt a supreme pull in my lats from this.

Hise shrugs:
2x15    275 lbs.

I took this with my phone out of boredom.

Entry #739

DE lower

Overhead squats:
8x2      135 lbs.
> Some balance issues, and I didn't go ATG. I got about parallel on most reps, and a little more on a few strong ones. Twice, I lost my balance and dropped the bar, and three times I stumbled and stood up with the bar coming back to my chest, rather than keeping it up.

Romanian deadlifts (snatch grip):
3x8      315 lbs.
> This is always rock solid. It felt good to still feel strong on something.

Hammer curls:
1x12    60 lb. dumbbells
2x8      60 lb. dumbbells
> There's definitely some deltoid recruitment in hoisting the weight up, but I need heaviness right now.

Janda sit-ups:
3x8

Crush trainer
> 3 sets of 10 was less of a cakewalk than it should have been. I can say with certainty that it's from the overhand deads, though, and not because of any loss in crushing ability.

Moreover, these new bars have less knurling, so it's really a testament to my gripping ability that I don't do a mixed on RDLs anymore.

This dog followed me for a bit when I was walking home. I couldn't even see its form in the dark, but I heard the bell on its collar jingling. It's a very beautiful animal, rather small and with long, straight, orange fur. Beauty is for weaklings. Oh, and I was at the ready to destroy if it decided to attack, but it didn't make so much as a sound. It just walked along and sniffed things. Lazy bastard.

Entry #738

I've lost a great deal of power, but I'm at peace with it. I will regain it, so there's no point in frustration at this point. I enjoy the challenge of feeling physically weak, in a way, because any mental deficiencies are glaringly highlighted. It takes a strong mind to forge through.

End cliche inspirational hammerings.

Here's today:

ME upper

Floor press:
4x5      135, 185, 225, 275 lbs.
1x2      295 lbs.
> Now, this is pathetic, but I didn't sweat it. I expect my pushing ability to shoot up in the following weeks.

Close-grip bench press:
3x8      205 lbs.
> One reassuring thing is that my performance on assistant lifts seems to always stay consistent. Reassurances are for weaklings.

Lat raises:
2x8      50 lb. dumbbells
1x8      35 lb. dumbbells

Reverse-grip barbell rows:
2x8      185 lbs.
2x6      185 lbs.

Ab circuit

Entry #737

I was desperately sick for all of last week, and it took everything vested in me to eat above what a normal person would. Despite miserably choking down weightgainers all day, I still lost 10 pounds within a matter of days. Originally, I intended to train as I normally do (I arrogantly told myself I would "blast" my illness out of me), but once I thought things through and realized that I'd only prolong my condition by not allowing my immune system sufficient recovery, I ultimately set on taking things easy. What a disgusting word.

On Monday I did one mediocre ME day (rack lockouts for only 295 lbs.x3), and haven't been in the gym since. Beyond that, I've done some easy running sessions and push-ups here and there. I plan on giving myself hell next week. I'll take seconds.

Oh, and I pretty much never get sick, so this pissed me off. I really need to eat more organic foods enriched with vitamins.

Entry #736

ME lower

Rack pulls:
6x5      135, 225, 315, 365, 405, 455 lbs.
> The pins are lower, with the bar resting below my knee. I'd intended to do this before but I made a rookie error of only gauging the level of the pins, and then putting the bar on afterwards, which came at about knee height.

Barbell lunges:
3x8      185 lbs.

Standing band crunches:
4x12   

Grip work (timed holds)

Entry #735

RE upper

Crazy plates (I feel like an idiot using this name):
5x10    145 lbs.
> Rather than use the 45s, I opted for two 25s on each side so I could hang the plates lower. This increased the difficulty tenfold. My delts were screaming in pain from the tension of having to stabilize this beast.

Chest flyes:
3x12    55 lb. dumbbells

Cable extensions:
3x10    Entire rack

Chin-ups super-setted w/ Hise shrugs

High reps today, but that's the point of RE anyways.

I had 8-bit music from Castlevania II: Simon's Quest stuck in my head all day.

Entry #734

I woke up late today, so I went to the track after my first meal. By the time I arrived, it was already evening. I did HIIT for some laps and practiced some forms, but there were people running around in the dark and it was pretty annoying, so after I finished the intervals I left.

Rather than return home, I figured I might as well stop by the gym and use their bag. It's in the closed off room that I always use for the power rack. After about five minutes the same personal trainer I always get pissed off at comes in with a client and starts bouncing that fucking ball on the wall. I wanted to pop it. I hate that exercise. Woe to whoever pays these clowns to learn how to do that.

Well, I'm minding my own business when the trainer approaches me and goes, "Hey, you're actually not supposed to be in here. This is just for trainers."
That makes zero sense, but I simply nod my head with gritted teeth, and then remember something. "So then---that section with the kettleballs is also locked up. I wanted to use a pair for tomorrow. Could I get some out?"
He frowns and doesn't say anything. AAA acting, there. "Ehhh..."
"Like I said, I just want one pair. I use them for benching."
"Nyehhh.....I don't know about that. It's a different area and all..."
Yeah, it's a different area, which is why I need access to it in the first place. I just walk out then and there; I don't have time for wishy-washy noodle kegs.

Instead, I head over to the bike room and skip rope. This is the first time I've ever seen myself do it in a mirror. I actually have pretty good footwork for it, and I kept it up at a sustained rate. Good work here. I alternated this with shadowboxing.

Before I left, I also did 40 reps of the bar on the bench for form. I'm aiming for a 405 lb. bench within this year.

Entry #733

DE lower

Overhead squats:
8x2      135 lbs.
> Deep.

Romanian deadlifts:
2x8      315 lbs.

Cable rows super-setted w/ bilateral curls

Grip work

Bah, I need to get to the gym earlier.

Entry #732

I hate birthdays.

Anyways, my military press is picking up steam.

January 13: 4 reps, 200 lbs.
February 16: 5 reps, 210 lbs.

Arnold Schwarzenegger in Pumping Iron: "Come on Frahn-co. Lazy bahstard. Let's get sehrious naow."

Seriously, I have to wake up earlier and make more out of my days, rather than doing nothing but lifting. My conditioning is most likely below where it should be.

ME upper

Military press:
6x5      95, 135, 165, 185, 205, 210 lbs.
> The loading application was incredibly easy for my muscles to manhandle, but my coordination is still suspect, so I stumbled at times and actually failed the first try at the fifth rep of the last set before I succeeded on another attempt. Therefore, I technically did 5.5 reps. The fact that the successful attempt was easy when I regained my balance testified just how helpful doing push-presses (DE) have been.

Tate press:
1x10    75 lb. dumbbells
3x8      75 lb. dumbbells

Horizontal front raises:
2x8      40 lb. dumbbells

I ran out of time to the fault of the front desk lady, who told me they close 30 minutes later than they actually do. Will do lat stuff tomorrow.

I saw that I had my cellphone in my bag, so I took a picture of my forearm in between sets because I was bored.

Entry #731

Rumor of my death has been greatly exaggerated.

ME upper

Floor press:
5x3      135, 225, 275, 295, 315 lbs.
1x2      335 lbs.

Close-grip bench:
1x10    205 lbs.
1x8      205 lbs.
1x7      205 lbs.

Bilateral bent-over lat raises:
1x10    40 lb. dumbbells
1x10    45 lb. dumbbells
1x10    45 lb. dumbbells

Chin-ups

Ab circuit

Exhausted. More analysis soon.

Entry #730

Not fighting is truly the pits. Updating bears little incentive when the only changing variable are some numbers. This will change soon enough, when I get a bike for next school semester and will have a mode of transportation to the boxing gym. It's about time, I say.

ME upper

Floor press:
5x5      135, 185, 225, 275, 295 lbs.
1x3      315 lbs.
> This was miserable. I felt extraordinarily weak. Heads will roll. I haven't done DE in awhile, so I can definitely conclude that I gain more from speed day than repetition.

Close-grip bench:
3x8      205 lbs.

Bilateral bent-over lat raises:
1x8      35 lb. dumbbells
1x10    35 lb. dumbbells
1x8      40 lb. dumbbells

Chin-ups:
4x8

Ab circuit

Entry #729

ME upper

Military press:
5x3      95, 135, 165, 185, 205 lbs.
1x2      220 lbs.
> Blast, so very close. I didn't fail, but I stopped after two, thinking that I would not be able to continue on with the final rep. That's the problem, right there. Don't think. Lift. The first two came smoothly.

Tate press:
4x10     70 lb. dumbbells

Bilateral front raises
super-setted w/
Cable rows:
3x8      40 lb. dumbbells
3x10     180 lbs.
> Yes, I ran out of time. My shoulders were murdered by this, though. It felt great.

Need more fight.

Entry #728

My gym is putting some portions of it to pretty great use. They're setting up a climbing rope next to a pair of gymnastic rings, and it looks like there will be enough space for some other innovations. It's in the same room as the kettleballs (which is, unfortunately, fenced off for the moment), so I'm digging the unconventionality of that section.

ME lower

Rack pulls:
6x5      135, 225, 315, 365, 405, 455 lbs.
> I actually failed my first set of 405 at 2 reps because my hands were sweaty, especially on these new bars that have smoother knurling. The callouses on my palms also hurt like mad, but I forced myself to ignore the pain on the repeat. Putting all of my mind into the lift made 455 very easy, and I would have gone up to 500 if it werent for time.

Dumbbell lunges:
3x10    100 lb. dumbbells

Hyperextensions:
3x10      45 lb. plate (held overhead)

Bilateral dumbbell curls:
2x8      40 lb. dumbbells

Entry #726 ****, I erased last week's entry. Here it is: Here's yesterday's session. I obviously did more sets, but only showed one of each exercise in the inerest of pacing. http://www.youtube.com/watch?v=CqPzgn48jzI

Entry #727

My internet's been out of commission, but I'm back online.

RE upper

Incline bench press:
1x20    95 lbs.
1x15    135 lbs.
1x9      185 lbs.
1x7      185 lbs.
1x10    135 lbs.     

Dumbbell flyes:
3x10    55 lb. dumbbells
> I've taken a liking to this again for shoulder health.

Overhead EZ bar extensions:
4x7      110 lbs.
> I'm good at this weight after dynamic effort, but my triceps were worn today. These were ugly, ugly reps, with excessive back swaying and splayed elbows. I'll definitely go about 10 lbs. lighter next time.

Weighted pull-ups:
1x8      50 lbs.
1x7      50 lbs.
2x5      50 lbs.
> Much stronger reps than last week.      

Entry #725

ME upper

Military press:
4x5      95, 135, 155, 185 lbs.
1x4      200 lbs.
1x3      200 lbs.
> I need to do more overhead pressing. The weight didn't feel heavy, but my coordination and balance were completely off. I was stumbling backwards in some instances.

Tate press:
4x8      70 lb. dumbbells

Bilateral front raises:
3x8      40 lb. dumbbells

Cable rows:
4x10    200 lbs.

Entry #724

"Crazy bells":
1x1      135 lbs.
1x3      135 lbs.
1x9      135 lbs.
1x10    135 lbs.
1x8      135 lbs.
> These were insane. My arms were wobbling Jello.



Cable extensions:
3x10    Entire stack

Weighted chin-ups:
1x6      55 lbs.
2x5      55 lbs.       

Entry #723

DE lower

Box squats + bands:
10 x 2    225 lbs.
> 5 to parallel, 5 to ATG.

Good mornings:
2 x 8      225 lbs.
1 x 1      225 lbs.
> I was running out of time and started the third too early. I could tell from the first rep that I would be risking injury continuing on, so I axed it and left.

From there, I went to the high school field and did ab and grip work.

And now, I'm dead tired.

Entry #722

My gym has pretty much redeemed itself. The kettleballs are awesome, and they put in some new plates. They're not as badass as the old ones, but they're about as good as rubbers can get - much better than what they had. It's a point of aesthetics, but the principle counts here. There was no reason to get rid of perfectly good weights in exchange for what replaced them.

There are two new squat racks. Power racks are more versatile, but at least they aren't Smith machines.

The only conundrum left is that the dumbbells don't go past 100 lbs. They nixed the 105s, 110s, 115s, and 120s. Those were also unrubberized, in contrast to anything below. It's this theme of making everything look "friendlier" by axing the scarred, bare iron weights that gets my blood boiling.

ME upper

Bench press:
4x5    135, 185, 225, 275 lbs.
1x4¾    295 lbs.   
> This was done in the power rack, which is where I'll be benching from now on.
> I've lost some strength from my time out of the weight room. I was supposed to go up to 305 for 5 today, but I could tell that it wouldn't be happening. More than anything, I'm anticipatory of everything I plan on doing to make it up, and then some.
> On the 275, I was too low under the bar, and I kept hitting the pins on the way up. I actually failed one rep in the middle by clanging it into the support and killing my momentum, and then I had to press it up from a dead pause, which wasn't difficult.

Tate press:
4x8    70 lb. dumbbells

Kettleball front raises:
3 x 16    16 kg kettleballs
> These felt about the equivalent of doing 50 lb. dumbbells. The weight disposition made quite a difference, surprisingly.

Horizontal cable rows:
1 x 5    260 lbs.
2 x 10    120 lbs.

Entry #721

The gym is closed. Whole Foods is closed. My school's office is closed.

I hate this time of the year. And Easter. And Halloween. And Valentine's Day. Not that anywhere is closed on Valentine's Day, but it's still rage-inducing.

I'm planning on going to Ace Hardware or somewhere on the weekend to get some boards to make board press equipment.