Tuesday, January 27, 2009

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.

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

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.


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.      

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.

Thursday, January 8, 2009

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.       

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.

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.

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.