Entry #982

Trying out a new format: weight x sets x reps. Gonna be tedious and keep writing "lbs" to make it extra clear for me, at least for now.

SSB squats:
300 lbs x 5, 5, 4
> Wow, only got 2 last time. Funny how the body works sometimes. This weight is very light to me, but the form takes getting used to. Starting to get accustomed to squatting this frequently. Legs were less sore coming in. 

Scarecrows:
5 lb dumbbells x 5
> Rehab and warm-up. 

Board press:
45 lbs x 30 (3 board)
45 lbs x 20 (2 board)
> Warm-up.

One-armed neutral-grip dumbbell press:
Right arm: 112.5 lbs x 3 x 5
Left arm: 40 lbs x 3 x 30
> When I use my custom dumbbell handles it'll always have an extra 2.5 tacked on because I need to use heavy locking pins to secure the plates on extra-tight. Can't have it raining down metal on me (actually that'd kick ass, what am I saying).

Cable pressdowns:
Entire stack x 30
> Good pump but can't wait to get my bands to use for this. 

Standing unilateral dumbbell rows:
Right arm: 100 lbs x 20, 20, 12
Left arm: Unknown x 20, 20, 12
> Unmarked dumbbells, what are ya gonna do. This actually shouldn't be a problem for long because the dumbbells have divided plates on them, and I'm starting to memorize visually how much weight the corresponding plates are. Four of them is 80. Wait...that means each plate is 10 lbs, so I should easily be able to tell. I sure am quick today. I guess that means each dumbbell is actually a little heavier because there's also the bar, too, but whatever.
> Reps on left arm were extremely slow to promote maximum blood flow through the recovering region, something I should have done and will do in the future for dumbbell pressing. 

Dumbbell preacher curls
> Shoulder didn't like these so did standing curls for that side. 

Entry #981

Currently on an anniversary stay at a luxury hotel and spa with my girlfriend. Naturally, the first thing I checked out was the gym. Actually it was one of the last, but for good reason. No squat rack, barbells, bench press bench, or heavy dumbbells, but the pampered weenies have what matters: coffee machine, fresh towels, water coolers, giant mirrors, HD televisions. This hotel needs to grow five mustaches just to be tough enough for a breast pump commercial. Luckily the spa itself isn't something that needs gallons of testosterone to acquire approval (though some spikes wouldn't hurt).

Awesome night, though.

Entry #980

Ordered a new pair of Fat Gripz to replace my lost ones. Also included in the package a pair of Mini and Monster Mini bands. Finally. All these years I've been contending with my mega-strong Iron Woodies for everything from benching to squatting, so the diversity will be most welcome. Now I just need to get some chains, a sled to drag, and dig out my boards from the closet and I just might start looking like a powerlifter.

I have no idea what the hell a "Cyber Monday" is, but with sales like this I'm down with it.

Also rereading Beyond Bodybuilding. I try to read two books at a time, one fiction and the other non-fiction. Right now I'm doing three (Beyond Bodybuilding, Fist of God, and Sun and Steel).

Entry #979

SSB box squats:
150 x 5
200 x 5
240 x 5
270 x 5
275 x 5
> Legs were sore from the day before yesterday, but still felt really good on these. The stool was at about parallel, maybe a little less.

One-armed overhead dumbbell press:
70 x 5
80 x 5
80 x 5
> Wow, never pushed a dumbbell this heavy overhead while standing, yet it felt incredibly light. Just last week 60 was enough. It's probably because I've only done this movement after barbell pressing before.

One-armed EZ bar deadlifts:
155 x 5, 5 

SSB good mornings:
150 x 10

Band and cable rows

Duct-taped the loose padding around my bar. The pic below shows how short the handles are; I only get about a half-grip with them. Gonna bring a measuring tape next time to record the diameter so I can get some piping as extensions.

Entry #978

Safety squat bar squats:
150 x 5
240 x 5
290 x 5
295 x 3
300 x 2
> Reps were very slow, for the most part. Didn't want to strain with my shoulder so I went in being very cautious. Still working out the form for things, like where to keep my elbows so they don't hit my knees. Felt kick-ass to be under the bar again, though.

One-armed dumbbell press:
100 x 5
110 x 5
100 x 8

Dumbbell rows:
Every dumbbell under 100 is unmarked, so I can't even record what I did, haha. I did one set of 30 with something, then did 100 for 8. I'm bending over with no bench, since I can't support myself with my arm.

One annoying quality is that the handles for my bar are too short to wrap my hands fully around. I only get around half a grip. I'm wondering if there were some detachable handles on it before that didn't come with it.

Entry #977

Got a safety squat bar. Picked it up from a CraigsList seller for $150. I was at a museum with the girlfriend right before so I had much-needed help getting it transported securely in lieu of my left arm being functional.

Gym was closed by the time we got back so it's sitting in my car until tomorrow. I'm not worried about theft because any burglar smart enough to want a SSB to the point of stealing it is alright in my book. I'll still craterize his spleen, though.

On a side-note, I can't believe there was no Persian section at the museum.

Entry #976

Shoulder is getting better, albeit very slowly. That was one nasty accident, but I'm committing my fortitude to stay north of vag.

I make my own silver linings, though. Since I won't be able to squat for a very long time, and my new gym is absolute tits and nobody is ever using the weight room, I'm finally at a point where I can start building my own arsenal of gym equipment. My first buy: a safety squat bar. Picking it up tomorrow. Had to wait a few days before management approved it, but yesterday they said I can bring in whatever I want.

Thanksgiving was awesome, even though as a Canadian it should have been in October for me.

Dislocated my shoulder again. Frustrating as hell.

New gym is tiny, cramped, run-down, shabby, and limited...which kicks ass. Nobody is ever there. Had the entire place to myself for an hour and a half during what would usually be peak gym hours. Feels really private. The owner is also open to me bringing in my own equipment.

This is basically the entire room:

Entry #973

Canceled my gym membership at 24 Hour. I'm going to a rundown athletic center instead. It kicks so much ass. It's almost always empty, and the owner is letting me bring in my own equipment so I can stock it up with whatever I want. Definitely the next best thing to having my own gym, which this practically is anyways.

Squatted 375 x 2 last time. Felt really out of practice. Gonna start doing more assist work for quads.

Did deadlifts on Friday. 445 x 5. All's well.

Bench press:
235 x 5
255 x 3
295 x 5

Incline bench press:
205 x 6, 6, 4
185 x 6
165 x 8

Face pulls:
70 x 30

Kroc rows:
135s x 20, 15, 12, 12

Curls

Having a rough night. Not much analysis churning. Back to Breaking Bad.

Entry #971

Did a cardio circuit of burpees, mountain-climbers, squat thrusts, shadowboxing and kick practice. Only needed about 6 minutes to feel an effect. Immediately after I went on a 50 minute walk. 

I've had great success "stacking" activities this way. The EPOC produced by the interval training accelerates lipolysis during the walk (and well after). It saves time to boot, too.

Entry #970

Overhead press:
155 x 5
175 x 3
195 x 3
> Been more than a week since I've pressed and even longer than that since I've done bench or any kind of assistance work for my arms. I think I put out the fire just in time. 

Dips: 
55 x 8, 8, 7, 7, 5

Face pulls:
60 x 30

NG pull-ups:
12, 8, 8, 7, 5

Curls

Ugh, when taking time off for a meet I need to eat as if I'm bulking. The only way I ever progress on a calorie deficit is with a high training frequency. My press regressed as a result.

Speaking of which: http://www.youtube.com/watch?v=5PDNhIbTLR0

Almost took 1st.

I'm in a power clean competition tomorrow. No, I don't train cleans. No, I don't have a belt. No, I'm not going to even practice before the contest. It's gonna be like going off-roading in a Civic: it's only manly if you do it the hardest way possible.

Entry #968

Deadlifts:
350 x 5
395 x 3
440 x 6
> Felt like I was lifting in a swimming pool. Incredibly easy. It's funny how the human body works. One day has to suck so the next can be prosperous.

Romanian deadlifts:
315 x 10, 8, 6
> Pronated grip.

RKC planks super-setted with chin-ups
> Did these because I didn't do any lat work last time. Goddamn, doing upper-body pulls with deadlifts feels awesome. Something I want to try more in the future.

Entry #967

Lost .2 pounds. Okay, that's a little TOO slow. Going to reduce how much I eat at night by a little bit, and if that's not enough, one cheat day will have to fall.

Did a "I'm Not Doing Shit" day for overhead press. Barely got 195 x 4. Felt incredibly weak.

Halloween kicked ass. My costume cost 78 cents for tin foil.