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.
Tuesday, January 27, 2009
Friday, January 23, 2009
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
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
Thursday, January 22, 2009
| 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 |
Wednesday, January 21, 2009
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.
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.
Tuesday, January 13, 2009
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.
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.
Thursday, January 8, 2009
Tuesday, January 6, 2009
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.
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.
Monday, January 5, 2009
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.
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.
Thursday, January 1, 2009
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.
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.
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