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.
Thursday, August 27, 2009
Tuesday, August 18, 2009
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.
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.
Saturday, August 15, 2009
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.
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.
Friday, August 14, 2009
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
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
Wednesday, August 12, 2009
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.
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.
Monday, August 10, 2009
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.
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.
Sunday, August 9, 2009
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.
Friday, August 7, 2009
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.
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.
Thursday, August 6, 2009
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.
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.
Monday, August 3, 2009
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.
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.
Subscribe to:
Posts (Atom)