Tuesday, February 27, 2007

Entry #383

ME upper~body

Floor press:
45 lbs., 25 reps
45 lbs., 20 reps
135 lbs., 20 reps
185 lbs., 12 reps
225 lbs., 8 reps
265 lbs., 4 reps
295 lbs., 2 reps
Amidst the final set, with 295, I moved mid~rep due to awkward positioning under the handles, and all drive was lost. I was forced to rerack prematurely.

Standing dumbbell press/dumbbell military press:
45 lb. dumbbells, 10 reps
55 lb. dumbbells, 8 reps
65 lbs. dumbbells, 8 reps

Chainsaws/bent~over dumbbell rows:
105 lb. dumbbells, 12 reps
105 lb. dumbbells, 10 reps
95 lb. dumbbells, 10 reps

Bent~over dumbbell flyes/lat raises:
40 lb. dumbbells, 12 reps
2 sets

Abdominal circuit

The #1 gripper arrived today. To my surprise, I fell short of closing it in each hand. Repeatedly attempting to do so before leaving for training might have contributed to my dismal performance on floor~presses. It is clear that this is no gimmick to be done at anytime throughout the day. It will have its own place at the end of ME lower~body days (I will continue plate pinches on the DE version).

Monday, February 26, 2007

Entry #382

I walked to the high school and shadowboxed on the track in the night, rain and all. I also jump~roped.

Friday, February 23, 2007

Entry #381

I ordered a #1 Captains of Crush gripper. Should that prove too difficult, I'll thereby order the 100 lbs. trainer. It is doubtful that I will have to do that.

I was able to rep deep squats today for the first time in months. My rear was nearly touching my heels. I was only at 135 lbs. when I decided to stop for the day. In a completely unrelated issue, my knees were feeling sore. This is from kneeling in front of my computer on the floor, in an attempt to escape the back discomfort that my chair brings. They weren't detracting from the quality of the movement, but I decided to be safe on this. I plan to only spend 15 minutes a day online from now on to check with homework assignments and to update this log, and then move my laptop to the bed when I need to type essays or read articles. Overall, the condition of my back is slowly improving.

Rather than discouragement, I left with a sense of accomplishment and eagerness. Additionally, I weighed in at 219, and I still have a long way to go.

Thursday, February 22, 2007

Entry #380

I fixed my laptop through some manual troubleshooting of my own accord. In this short lapse, I've been shadowboxing extensively everyday, filming my movement and self~critiquing my form.

I did DE upper~body today for lifting.

Saturday, February 17, 2007

Entry #379

My laptop is dead, and I only have limited borrowed time on another one, so entries will be more infrequent until I get another.

Running yesterday proved to be extremely hard on my ankles. I plan on trying again on a hill near my house, as the incline would provide less distance to drop my foot on hard concrete.

For DE lower~body, I trained in my backyard, barefooted and blindfolded, at the suggestion of Pavel.

Thursday, February 15, 2007

Entry #378

ME upper~body

Floor press:
45 lbs., 25 reps
45 lbs., 20 reps
135 lbs., 20 reps
185 lbs., 12 reps
225 lbs., 8 reps
265 lbs., 4 reps
285 lbs., 3 reps
This felt like nothing. It will be interesting to see what carryover this has.

Dumbbell military press:
90 lbs., 12 reps
100 lbs., 8 reps
110 lbs., 8 reps

One~armed dumbbell rows:
90 lb. dumbbells
15 reps on first set
10 reps for the rest

Bent~over flyes:
35 lb. dumbbells, 12 reps
3 sets
I lowered the weight here to reduce sporadic body movement.

Abdominal circuit
My abs cramped up again from chopping them on each crunch. It feels like something I can condition through

Wednesday, February 14, 2007

Entry #377

Today started out well. I threw up my breakfast after eating too fast in an attempt to finish before school.

On an unsarcastic note, my back is feeling better.

Saturday, February 10, 2007

Entry #376

I realized yesterday that I've been using inaccurate measurements for dextrose and maltodextrin this entire time. I've only been taking in half of the correct amount.

Today was spent on bagwork. Handwraps made a notable difference.

I was filming myself in order to judge my boxing form from an exterior
perspective, and decided to take a few progress photos. Note: it was

Friday, February 9, 2007

Entry #375

Today marked a switch from RE to DE. On push~presses, the barbell was snapping up in an instant. Form was impeccable. In between sets, I did rounds on the speed~bag.

On the last reps on each set of hise shrugs, I did a quarter squat to ready myself for leg day tomorrow. I stopped short of parallel to be merciful on my back. Gradual progression in ROM is key, not weight.

Thursday, February 8, 2007

Entry #374

Today was an off~day done right. I continuously stretched and flexed throughout it. My back is feeling more apt, but still tremendously stiff.

Bodybuilding.com is proving to be an invaluable resource for its multitude of articles. I'm at a point of enough experience where I can intelligently gauge what's a reliable column and what isn't. I've managed to find some helpful back advice.

Wednesday, February 7, 2007

Entry #373

DE lower~body

Power cleans:
135 lbs., 3 reps
8 sets

For this next set, my attempt at good mornings was met with back pain, in all certainty resulting from the deadlifting movement of power cleans. I opted for sets of hyperextensions instead (bodyweight).

Weighted cable crunches:
Entire rack (didn't check the number), 12 reps
5 sets

Plate pinches:
30 second holds
3 sets

A longtime schoolmate of mine invited me to participate in an MMA club he's in. Apparently, the facility is in downtown, within walking distance. I await his phone call.

An excerpt from Pavel's book took particular note in my mind. The back must be continuously maintained to be kept supple and flexible, as if it were a piece of metal. Rigidness is prone to breaking.

Unrelated note: two years ago (Monday, February 07, 2005), I wrote:

"Ditch pull ups. Having them before a big bicep routine leaves
me with none of the required stamina. Proper curls are more important
than pull ups for development. If possible, will work them in

I can't even recall thinking this incompetently.

Tuesday, February 6, 2007

Entry #372

I'm still doing flexibility work between these moments of lapses, along with shadow~boxing. I'm breathing and eating shadow boxing; I do it every moment my hands are free, even when walking from class to class in school. It's rather addictive.

ME upper~body

Floor presses:
45 lbs., 20 reps
45 lbs., 20 reps
135 lbs., 20 reps
185 lbs., 12 reps
225 lbs., 8 reps
265 lbs., 4 reps
275 lbs., 3 reps
This proved remarkably light, and intentionally so, in order to become accustomed to the form.

Military press:
125 lbs., 6 reps
125 lbs., 6 reps
115 lbs., 8 reps

Bent~over barbell rows:
165 lbs., 10 reps
165 lbs., 10 reps
165 lbs., 10 reps
155 lbs., 10 reps
135 lbs., 10 reps

Bent~over flyes:
40 lb., dumbbells, 12 reps
3 sets

Abdominal circuit

I'm shadow~boxing between every set.

Note: my back continues to be problematic.

Thursday, February 1, 2007

Entry #371

A variety of new concepts were introduced today.

DE upper~body

Dips (bodyweight):
6 reps
20 reps
13 reps
10 reps
It's a milestone that I can manage these again, but my breastbone still feels tremendously stressed. I should get an X~ray on it.

Barbell tricep extension:
100 lbs., 10 reps
4 sets

6 reps
7 reps
6 reps
4 reps
3 reps

Clean and press to hise shrugs:
145 lbs., 20 reps
3 set
The CnP was only done on the first to get the iron in position. I was unaware that I could do it with this amount so easily, however. It's a relatively new movement that I still need practice on.