Wednesday, February 27, 2013

Entry #1159

I'm sick and have been having lower back pain. I'm starting to think that I just wasn't meant to sit down in a chair. I've been busy writing and applying for work but I need to take better care of myself by breaking up computer periods into shorter blocks no more than 15 minutes. I'd also like to bring back my daily walks and maybe some yoga. No-brainer practices.

Bench press:
95 x 5
135 x 5
215 x 5
245 x 3
275 x 8
> Was good for another.

Swiss bar pause bench:
200 x 4 x 10

Dumbbell rows:
127.5 x 4 x 10



45-second chin-up x 2

Sniffly and sneezy. Attempting to blast this into oblivion with a kale, ginger, garlic and fruit smoothie. 

Sunday, February 24, 2013

Entry #1158

Back in Portland, still taking advantage of my free 7-day pass at 24 Hour Fitness.

Strict press:
65 x 5
95 x 5
155 x 3
180 x 3
200 x 5

Strict pause press:
130 x 5 x 10
> Getting pretty tough. I'm thinking I'll take the pauses out at 135.

Neutral-grip chin-ups:
13, 13, 13, 13, 12
> Amazing how much I've improved. I remember when my goal was 5 sets of 10 just a few months ago.

Dumbbell skullcrushers:
40s x 11

Rear-delt flyes:
25 x 15, 15

Dumbbell preacher curls:
32.5s x 12, 10, 6
> Was aiming for at least 10 on every set. Hold back on the first one next time and maybe go 3 sets of 10. 

Wednesday, February 20, 2013

Entry #1157

First gym day in California since I've arrived. I made plans with George without thinking and didn't want to cancel so this session was done at 1:30 AM (24 Hour Fitness) after an evening of blasting away Terminators at Nickel City.

Bench press:
95 x 5
135 x 5
200 x 5
225 x 5
260 x 10
> There's no power rack here so I had to make do with crappy benches that had the bar set way too low. Why the hell has this become a standard now across multiple chains? Who the fuck is designing these? My shoulder-pec tie-in began to hurt from pin pressing the bar up at an awkward angle to get set, so I asked someone for a lift-off on the 260 set. He asks "A spot?" and I reply "No, I just want a lift-off. I'm not planning on going to failure so I don't need any help on the reps." He nods. What does he do? As soon as I lower the first rep I notice he's keeping his hand on the bar the whole way through and I can actually feel the weight of his arm applying and unapplying weight in his attempt to move with me. Wtf? I considered reiterating that I don't need him to do that but then thought I don't want to break my concentration, which of course broke my concentration by internally debating it. I thanked him because I don't want to be rude to someone who was nice enough to help me out, though. I guess all I can say is I can't wait to be back in Portland.

Pause bench press:
200 x 3 x 10
> Pec was a little achy and this is starting to get hard just from a poundage perspective.

Dumbbell rows:
125 x 3 x 10
> Didn't bring my strap to CA.

Incline bench press:
155 x 10, 9

T-bar row:
3 plates x 10

Set of cable rows, and super-sets of rear-delt flyes + dumbbell preacher curls

Post-workout: eggs and sausages with white grape juice. Still eating at 4:52 AM, ugh.

Sunday, February 17, 2013

Entry #1156

Had a great birthday workout (and birthday in general) yesterday. I'm visiting California today and won't have access to any specialty bars so I'm taking the opportunity to make the switch in anticipation of my powerlifting meet.

Overhead press:
145 x 5
165 x 5
190 x 7
> Belt and mouthguard. Yes, I'm proud of it.

Holy shit! I just had to sneeze with a mouthful of egg and didn't make it to the kitchen sink in time. Dammit.

Overhead press, paused:
127 x 5 x 10

V-handle chin-ups:
13, 13, 13, 12, 12
> Damn, my lats are sore now.

Decline dumbbell skullcrushers:
35s x 12

Rear-delt raises:
25s x 15, 15

Bilateral dumbbell preacher curls:
35s x 10, 8
25s x 12 

Au revoir, Portland.

Monday, February 4, 2013

Entry #1155

Swiss bar bench press:
227 x 5
257 x 3
287 x 5
> Weight felt pretty heavy tonight. Sleep has been erratic, though I've been making up for 6 hour nights with 2 hour naps in the same afternoon without fail yet still I always feeling tired. For the first time in awhile I'm looking forward to a deload. Also landed some creatine which I'll load with in the final half of the light week.

Swiss bar pause bench:
197 x 4 x 10
> Didn't use the Fat Gripz. Wow, so much easier. 

Dumbbell rows:
125 x 4 x 10
> Shoulder felt way better on this now that I'm not hyperextending.


Inverted rows:

Curls at home using weights in my gym bag. 15, 15, 12 

Entry #1154

SSB box squat:
150 x 5
240 x 5
330 x 3
420 x 3
310 x 10
> Reracked on 3, rested 30 seconds, then made an attempt at 2 more but felt a twinge in my back during the walkout so I called it a day. Nothing I haven't done better at before but it was nice to at least be back in the game after getting 0 last week.

SSB squat:
150 x 10
> First time free squatting since August. No quad pain!

Saturday, February 2, 2013

Entry #1153

Swiss bar overhead press:
162 x 5
185 x 3
205 x 3, 4
> Rested, turned on some metal, and banged out 4 on the second attempt, narrowly missing 5. I love a comeback set.

Swiss bar pause press:
127 x 10

V-handle chin-ups:

At the park:

12, 12, 12, 12

12, 12, 12, 12

Curls at home