For some reason I'm inordinately excited about the upcoming Will Smith movie entitled I Am Legend. I like Will Smith as an actor, and the previews I've seen lead me to believe that the plot will be interesting, unusual (for Hollywood) and provide plenty of opportunities for shooting things, jumping off of buildings, etc. Anyway, I discovered today that this is actually the third cinema adaptation of a novel by the same title by Richard Matheson. After a quick post-workout meal, I'm headed to Half Price Books to see if I can snag a copy.
B
Front Squat
2 x 5 x 185
3 x 185 (leaned forward and dropped the weight)
2 x 5 x 185
Overhead Press
2 x 5 x 130
3 x 130
2 x 4 x 130
Bent Over Barbell Row
5 x 5 x 165
Dips
5 x 5 x 80
Overhead Press Lockouts
2 x 4 x 135
2 x 3 x 135
Front Squat form is still occasionally iffy, as evidenced by the drop in the third set. Fix it! Keeping my focus on pressure in the chest and abdomen and moving fast is helping. Breathe in at the top, NOT while moving down.
Overhead Press is advancing slowly. I sucked on the 3rd set, got pissed off about it, and did better on the last two. I need to get pissed off beforehand, so the sucking doesn't happen. Keep tight and shrug the shoulders at the top.
Bent Over Barbell Row still hurts my right wrist. Not sure what the deal is. Form was a bit loose, but try 170 next time.
Dips were solid. 85 next time. Go fast.
I want to bring up my Overhead Press Strength, and my stick point on failed reps is just above my head, where the triceps take over for the shoulders as the main movers. Working some heavy lockouts (set pins in squat rack just above head, press from pins to top) once or twice a week should help.
Showing posts with label B. Show all posts
Showing posts with label B. Show all posts
Thursday, November 8, 2007
Monday, November 5, 2007
Training 11-5-07
Today was a mediocre day at work, but a good day overall. I'm trying to make a conscious effort to be more friendly and open to meeting people. In the past, I'd head into the grocery store, almost completely ignore the people around me, get my food and go home. Today at the store, I made an effort to notice the people around me and give them a friendly smile. A small step, but I felt good about it.
B
Front Squat
5 x 5 x 185
Overhead Press
4 x 130
5 x 130
3 x 130
2 x 4 x 130
Bent Over Barbell Row
4 x 165
4 x 5 x 165
Dips
5 x 5 x 75
Still doing the Crossfit Warmup beforehand, and it makes those Front Squats slow and painful. But I got a full 5 sets of 5 with 185, which I wasn't sure I'd be able to do after the warmup. I initially tried the clean grip, but it just didn't feel right, so I went back to the cross-arm grip. Form got better in the later sets. 185 again next time to solidify the form.
I had form problems on Overhead Press and Bent Over Barbell Row, which explains why the reps jumped around on those exercises. On Overhead Press, I need to focus on keeping my base stable: squeeze the glutes and abs, and keep the shoulderblades back and tight. I think I can get a full 5 sets of 5 next time if I do that. For Bent Over Barbell Row, focus on pulling back with the shoulder blades. I have a tendency to come a bit upright and shrug on the last rep of a set in an effort to get all the way up, and I need to fix that.
A full 5 sets of 5 with 75 lbs on Dips! Nothing will get you noticed in the gym like adding weight to what are usually bodyweight exercises. Guys who could snap you in half start to think that maybe you're not a complete weakling after all. 80 lbs next time.
B
Front Squat
5 x 5 x 185
Overhead Press
4 x 130
5 x 130
3 x 130
2 x 4 x 130
Bent Over Barbell Row
4 x 165
4 x 5 x 165
Dips
5 x 5 x 75
Still doing the Crossfit Warmup beforehand, and it makes those Front Squats slow and painful. But I got a full 5 sets of 5 with 185, which I wasn't sure I'd be able to do after the warmup. I initially tried the clean grip, but it just didn't feel right, so I went back to the cross-arm grip. Form got better in the later sets. 185 again next time to solidify the form.
I had form problems on Overhead Press and Bent Over Barbell Row, which explains why the reps jumped around on those exercises. On Overhead Press, I need to focus on keeping my base stable: squeeze the glutes and abs, and keep the shoulderblades back and tight. I think I can get a full 5 sets of 5 next time if I do that. For Bent Over Barbell Row, focus on pulling back with the shoulder blades. I have a tendency to come a bit upright and shrug on the last rep of a set in an effort to get all the way up, and I need to fix that.
A full 5 sets of 5 with 75 lbs on Dips! Nothing will get you noticed in the gym like adding weight to what are usually bodyweight exercises. Guys who could snap you in half start to think that maybe you're not a complete weakling after all. 80 lbs next time.
Sunday, November 4, 2007
Training 11-2-07
Friday was an interesting day. I did a half-day at work (to make up for working last Saturday), and then drove to Austin to hang out with some friends. In between, I had about 30 minutes to squeeze in a workout.
B (abbreviated)
Front Squat (deload)
5 x 5 x 175
Overhead Press
4 x 130
5 x 130
3 x 4 x 130
Bent Over Barbell Row
10 x 130
9 x 130
8 x 130
Rest was definitely a factor in this workout. I was trying to get as much into my 30 minutes as possible, so rest was cut short. I think I could've gotten a couple more reps on Overhead Press if that hadn't been the case. Overall a decent effort for a short day.
Oh, and I ran a 5K on Sunday. Chip time of 27:24. Not bad considering I haven't run in a while and we did a 1-mile warmup beforehand.
B (abbreviated)
Front Squat (deload)
5 x 5 x 175
Overhead Press
4 x 130
5 x 130
3 x 4 x 130
Bent Over Barbell Row
10 x 130
9 x 130
8 x 130
Rest was definitely a factor in this workout. I was trying to get as much into my 30 minutes as possible, so rest was cut short. I think I could've gotten a couple more reps on Overhead Press if that hadn't been the case. Overall a decent effort for a short day.
Oh, and I ran a 5K on Sunday. Chip time of 27:24. Not bad considering I haven't run in a while and we did a 1-mile warmup beforehand.
Tuesday, October 30, 2007
Training 10-30-07
Today I did the CrossFit warmup before my workout. As promised of CrossFit stuff in general, it looked easy on paper, but I was sweating and out of breath by the end of the 2nd round (of 3 total). Anyway, I think I'm going to make it a habit to start off with the CrossFit warmup. It'll be a step towards building a better conditioning base and, eventually, moving to doing the CrossFit WOD and maybe one lift afterwards.
B
Front Squat
5 x 205
2 x 205
3 x 205
4 x 205
2 x 205
10 x 135
Overhead Press
2 x 5 x 130
2 x 4 x 130
3 x 130
Bent Over Barbell Row
5 x 5 x 165
Dips
4 x 5 x 165
4 x 165
Pull-down crunch
(sets of 10) 72, 96, 120, 144, 156, 168
Front Squats, like Squats yesterday, were disappointing. It's frustrating to suck when I know I can do better than this. Looks like deload here, too. 195 on Squats and 175 on Front Squats, then hopefully moving up quickly.
Overhead Press actually regressed from last time, too. It would be easy to blame my sub-par performance on being tired from the warmup. But no excuses. 5 x 5 next time. Period.
Did a bit better on Bent Over Barbell Row. Still need to get the form down, and focus on getting the bar all the way up to my chest.
Dips were good, and I might have been able to get the last one if I'd just pushed a little harder. ARGH. Frustrating workout overall. I'll get it next time.
B
Front Squat
5 x 205
2 x 205
3 x 205
4 x 205
2 x 205
10 x 135
Overhead Press
2 x 5 x 130
2 x 4 x 130
3 x 130
Bent Over Barbell Row
5 x 5 x 165
Dips
4 x 5 x 165
4 x 165
Pull-down crunch
(sets of 10) 72, 96, 120, 144, 156, 168
Front Squats, like Squats yesterday, were disappointing. It's frustrating to suck when I know I can do better than this. Looks like deload here, too. 195 on Squats and 175 on Front Squats, then hopefully moving up quickly.
Overhead Press actually regressed from last time, too. It would be easy to blame my sub-par performance on being tired from the warmup. But no excuses. 5 x 5 next time. Period.
Did a bit better on Bent Over Barbell Row. Still need to get the form down, and focus on getting the bar all the way up to my chest.
Dips were good, and I might have been able to get the last one if I'd just pushed a little harder. ARGH. Frustrating workout overall. I'll get it next time.
Thursday, October 25, 2007
Training 10-25-07
I've agreed to go to a haunted house with a friend tonight. I'm not sure what to think -- I scare easily in movies but can handle more gross/gory stuff in real life than most. I'm not quite sure where this experience will fall along the real life/movie spectrum, and I haven't been to a haunted house since I was in middle school. This should be interesting.
B
Front Squat
5 x 5 x 205
Overhead Press
3 x 5 x 130
2 x 4 x 130
Bent Over Barbell Row
3 x 5 x 165
4 x 165
5 x 165
Dips
5 x 5 x 70
Seated Cable Crunches
4 x 5 x 96
15 x 60
Spinal Decompression Hangs
2 x 30 sec
5 x 20 sec
Front Squat from was ok. Really need to focus on staying back over my hips and pushing from the heels. I bent forward on 3-4 reps, so 205 again next time and fix it.
The narrower grip and squeezing the glutes makes Overhead Press much better. I'm about back to where I was before hurting myself, and I think I'll be able to progress pretty quickly. Hopefully a full 5 sets with 130 next time!
Form is best on Bent Over Barbell Row when I really focus on pulling with the shoulder blades from the bottom of the movement. 165 until I can do that consistently.
Dips felt strong. I had to struggle a bit for that 5th rep on the 4th and 5th sets, but I got it so I'm up to 75 lbs next time.
Seated Cable Crunches are where you sit backwards on the Lat Pull-down machine, hold the bar behind your neck and pull down with your toso like a sit-up. They're a good exercise because you have to pull hard all the way through the motion, as opposed to a sit-up, where the movement gets easier towards the top because you're moving the weight vertically instead of horizontally. I need to strengthen my core to help out with Squats, so I should do these more often.
Couldn't hang as long on Spinal Decompression Hangs. Disappointing. I'll just keep at it, though, and it should improve.
B
Front Squat
5 x 5 x 205
Overhead Press
3 x 5 x 130
2 x 4 x 130
Bent Over Barbell Row
3 x 5 x 165
4 x 165
5 x 165
Dips
5 x 5 x 70
Seated Cable Crunches
4 x 5 x 96
15 x 60
Spinal Decompression Hangs
2 x 30 sec
5 x 20 sec
Front Squat from was ok. Really need to focus on staying back over my hips and pushing from the heels. I bent forward on 3-4 reps, so 205 again next time and fix it.
The narrower grip and squeezing the glutes makes Overhead Press much better. I'm about back to where I was before hurting myself, and I think I'll be able to progress pretty quickly. Hopefully a full 5 sets with 130 next time!
Form is best on Bent Over Barbell Row when I really focus on pulling with the shoulder blades from the bottom of the movement. 165 until I can do that consistently.
Dips felt strong. I had to struggle a bit for that 5th rep on the 4th and 5th sets, but I got it so I'm up to 75 lbs next time.
Seated Cable Crunches are where you sit backwards on the Lat Pull-down machine, hold the bar behind your neck and pull down with your toso like a sit-up. They're a good exercise because you have to pull hard all the way through the motion, as opposed to a sit-up, where the movement gets easier towards the top because you're moving the weight vertically instead of horizontally. I need to strengthen my core to help out with Squats, so I should do these more often.
Couldn't hang as long on Spinal Decompression Hangs. Disappointing. I'll just keep at it, though, and it should improve.
Monday, October 22, 2007
Training 10-22-07
I'm writing this from my parents' house, using their old school dail-up internet connection. I might as well be writing on a typewriter by candlelight!
B
Front Squat
5 x 5 x 195
Overhead Press
5 x 5 x 125
Bent Over Barbell Row
3 x 5 x 165
2 x 4 x 165
Dips
3 x 5 x 70
2 x 4 x 70
Overall, today was ok but my focus was a bit lacking. I can blame it on working out in a strange place under weird time constraints, but really I should be able to focus and work hard no matter the situation.
Front Squats were solid -- I only broke form twice and that was a concentration issue rather than a physical stress issue. I should move up to 200 or 205 next time.
Overhead Press was right at my limit. My rest was a little short, and I barely got the last rep of the last set fully extended. I'll try 130 next time. The form was good and I only felt the knot in my back once, after the 4th set. No place to do spinal decompression hangs, but I'll resume those when I get back to my regular gym.
Bent Over Barbell Row is still tough on the form. I need to bring somebody with me to the gym next time so I can have them watch what I'm doing.
I used a dip machine for dips. Basically it's a dip belt attached to a pulley that's connected to the weight stack. It was only in increments of 10, so I used 70 lbs of resistance. My dip belt should be waiting for me at home, so I think I'll use it to try 70 lbs again on Thursday.
No ab work or jogging today. Mom, who had been walking on the treadmill, was waiting for me to finish, and I need to get on the road so I can get home before it gets too dark.
B
Front Squat
5 x 5 x 195
Overhead Press
5 x 5 x 125
Bent Over Barbell Row
3 x 5 x 165
2 x 4 x 165
Dips
3 x 5 x 70
2 x 4 x 70
Overall, today was ok but my focus was a bit lacking. I can blame it on working out in a strange place under weird time constraints, but really I should be able to focus and work hard no matter the situation.
Front Squats were solid -- I only broke form twice and that was a concentration issue rather than a physical stress issue. I should move up to 200 or 205 next time.
Overhead Press was right at my limit. My rest was a little short, and I barely got the last rep of the last set fully extended. I'll try 130 next time. The form was good and I only felt the knot in my back once, after the 4th set. No place to do spinal decompression hangs, but I'll resume those when I get back to my regular gym.
Bent Over Barbell Row is still tough on the form. I need to bring somebody with me to the gym next time so I can have them watch what I'm doing.
I used a dip machine for dips. Basically it's a dip belt attached to a pulley that's connected to the weight stack. It was only in increments of 10, so I used 70 lbs of resistance. My dip belt should be waiting for me at home, so I think I'll use it to try 70 lbs again on Thursday.
No ab work or jogging today. Mom, who had been walking on the treadmill, was waiting for me to finish, and I need to get on the road so I can get home before it gets too dark.
Friday, October 19, 2007
Training 10-19-07
Tomorrow I'm off to the parents' house for the weekend. I'll be there on Monday, too, so I'm already thinking of ways to get in my Monday workout with the equipment I have there. It might involve sawhorses. I'm excited.
B
Front Squat
5 x 5 x 195
Overhead Press
5 x 5 x 120
Bent Over Barbell Row
5 x 5 x 160
Dips
3 x 5 x 65
2 x 4 x 65
Spinal Decompression Hangs
4 x 30 sec
Rotary Torso Machine
3 x 10 x 120 (per side)
Spinal Decompression Hangs (again!)
2 x 30 sec
Front Squats were much better than last time. Only really leaned forward on 2 reps. Hopefully just once more at 195 and then I'll be able to move up.
It starts getting dangerous for my back when I get a weight where I almost stick halfway up on Overhead Press. I'm about at that point now, but I think the Spinal Decompression hangs will help. Form held, so up to 125 next time.
I lost form at the top of a few reps on Bent Over Barbell Row. Like with Deadlifts yesterday, I think I need to stretch the hips and hamstrings to get better form.
I finally reached a weight where I couldn't get a full 5 sets of 5 on weighted Dips! I'm not completely sure if it was purely the weight, or the fact that holding a dumbbell that heavy between my feet is hard. I should have my dip belt by next week, so that'll help.
And I finally found a place to do Spinal Decompression Hangs! The pullup bars at the gym are too low, so my feet touch the ground. But the frame that holds the new punching bags is just high enough. I can't use my straps (the frame is rectangular), and I can only hold for 30 seconds at a time right now, but that should improve with time. Walking out of the gym today, my back felt SO MUCH BETTER than it has in the past two weeks.
B
Front Squat
5 x 5 x 195
Overhead Press
5 x 5 x 120
Bent Over Barbell Row
5 x 5 x 160
Dips
3 x 5 x 65
2 x 4 x 65
Spinal Decompression Hangs
4 x 30 sec
Rotary Torso Machine
3 x 10 x 120 (per side)
Spinal Decompression Hangs (again!)
2 x 30 sec
Front Squats were much better than last time. Only really leaned forward on 2 reps. Hopefully just once more at 195 and then I'll be able to move up.
It starts getting dangerous for my back when I get a weight where I almost stick halfway up on Overhead Press. I'm about at that point now, but I think the Spinal Decompression hangs will help. Form held, so up to 125 next time.
I lost form at the top of a few reps on Bent Over Barbell Row. Like with Deadlifts yesterday, I think I need to stretch the hips and hamstrings to get better form.
I finally reached a weight where I couldn't get a full 5 sets of 5 on weighted Dips! I'm not completely sure if it was purely the weight, or the fact that holding a dumbbell that heavy between my feet is hard. I should have my dip belt by next week, so that'll help.
And I finally found a place to do Spinal Decompression Hangs! The pullup bars at the gym are too low, so my feet touch the ground. But the frame that holds the new punching bags is just high enough. I can't use my straps (the frame is rectangular), and I can only hold for 30 seconds at a time right now, but that should improve with time. Walking out of the gym today, my back felt SO MUCH BETTER than it has in the past two weeks.
Tuesday, October 16, 2007
Training 10-16-07
Life is complicated, even when it's going well. Lifting is simple. When I screw up (like I did today on Front Squats), I can usually find a factor that caused the failure, make a note of it, and try to fix it next time. As long as I do that and work as hard as I can on every workout, I'll succeed in the gym. Life ain't like that. The point about working hard for success is still applicable, but pinpointing weak spots or finding solutions to problems is much, much more complicated. But I'm working on it!
B
Front Squat
3 x 5 x 195
3 x 195
5 x 185
Overhead Press
5 x 5 x 115
Bent Over Barbell Row
5 x 5 x 155
Dips
5 x 5 x 60
Treadmill Jogging
20 minutes (2.1 miles)
Glutes glutes glutes! I missed after the 3rd rep of the 4th set on Front Squat, and it was because I wasn't focusing on form and on squeezing the glutes. Fix that next time!
I focused on not hyperextending my back on Overhead Press (again with the glute squeezing!). It felt good, but I'm still not 100% on the form. I'm only going to move up 5 lbs so I can keep from re-injuring my back. 120 lbs next time.
Form was ok on Bent Over Barbell Row, but not perfect. It actually got better in the later sets, as I got back into the groove and could really feel the pull originating in the shoulder blades. I think I'll move it up to 160 next time.
I really need a dip belt. I could barely hold on to the 60 lb dumbbell between my feet. But the dips themselves were good, so I'm up to 65 lbs next time, provided the feet can hold it.
I've decided to do some light cardio/jogging 2-3 times a week. I'll aim for once on the weekend and once or twice after my workouts, in place of the ab work.
B
Front Squat
3 x 5 x 195
3 x 195
5 x 185
Overhead Press
5 x 5 x 115
Bent Over Barbell Row
5 x 5 x 155
Dips
5 x 5 x 60
Treadmill Jogging
20 minutes (2.1 miles)
Glutes glutes glutes! I missed after the 3rd rep of the 4th set on Front Squat, and it was because I wasn't focusing on form and on squeezing the glutes. Fix that next time!
I focused on not hyperextending my back on Overhead Press (again with the glute squeezing!). It felt good, but I'm still not 100% on the form. I'm only going to move up 5 lbs so I can keep from re-injuring my back. 120 lbs next time.
Form was ok on Bent Over Barbell Row, but not perfect. It actually got better in the later sets, as I got back into the groove and could really feel the pull originating in the shoulder blades. I think I'll move it up to 160 next time.
I really need a dip belt. I could barely hold on to the 60 lb dumbbell between my feet. But the dips themselves were good, so I'm up to 65 lbs next time, provided the feet can hold it.
I've decided to do some light cardio/jogging 2-3 times a week. I'll aim for once on the weekend and once or twice after my workouts, in place of the ab work.
Tuesday, October 9, 2007
Training 10-9-07
Had my annual review at work today. I came in with a list showing that my responsibilities had doubled in the last year. I mentioned this four times during the review. At the end, I was told that "since your job description hasn't changed in the last year, you'll get a cost of living raise of 2.5%." It caught me completely off guard, and I let the guy talk over me when I tried to protest. I'm disappointed in myself for not standing up for myself. But I'm not planning on being there too much longer, so I guess it'll be ok.
B (light)
Front Squats
5 x 10 x 95
Overhead Press
5 x 10 x 75
Bent Over Barbell Row
5 x 10 x 85
Dips
10, 10, 10, 10, 10
...and it's a light week, so some goofing off is in order
21's
40 lbs
50 lbs
40 lbs
Tricep pull-downs (rope)
3 x 10 x 50
13 x 30
Upright Row
2 x 10 x 95
L pullups
1, 5
Did a standard B workout with light weight. It felt good, except for my knees at the beginning of Front Squats. I think I won't do any more squatting until next week. I'm also feeling my way into better form on Overhead Press. I need to really focus on contracting my abs as I push.
21's are a biceps exercise. You do 7 partial curls (lower half), 7 partial curls (upper half), and 7 full curls. They're a good bodybuilding exercise for the biceps, and are just kind of fun, especially after doing so much serious, heavy lifting lately.
I'd never done an L pullup before (it's a pullup with your feet straight out in front of you so your body is in the shape of a capital L), and I was describing them to Token Asian Roommate, so I jumped on the bar and did a few. They felt good. Keeping the legs up at the bottom of the motion while pulling up was tough on the abs. Me like.
B (light)
Front Squats
5 x 10 x 95
Overhead Press
5 x 10 x 75
Bent Over Barbell Row
5 x 10 x 85
Dips
10, 10, 10, 10, 10
...and it's a light week, so some goofing off is in order
21's
40 lbs
50 lbs
40 lbs
Tricep pull-downs (rope)
3 x 10 x 50
13 x 30
Upright Row
2 x 10 x 95
L pullups
1, 5
Did a standard B workout with light weight. It felt good, except for my knees at the beginning of Front Squats. I think I won't do any more squatting until next week. I'm also feeling my way into better form on Overhead Press. I need to really focus on contracting my abs as I push.
21's are a biceps exercise. You do 7 partial curls (lower half), 7 partial curls (upper half), and 7 full curls. They're a good bodybuilding exercise for the biceps, and are just kind of fun, especially after doing so much serious, heavy lifting lately.
I'd never done an L pullup before (it's a pullup with your feet straight out in front of you so your body is in the shape of a capital L), and I was describing them to Token Asian Roommate, so I jumped on the bar and did a few. They felt good. Keeping the legs up at the bottom of the motion while pulling up was tough on the abs. Me like.
Thursday, October 4, 2007
Training 10-4-07
I ordered some protein powder last week and received it in today's mail. The brand is supposed to be good, and it should help me in my effort to up my daily protien intake to at least 1 gram per pound of bodyweight. We'll see if it helps with results going forward.
Also, I've decided that next week will be a light week. With my back still hurting, my knees being a little sore (my shin bones are too short, so the tendons in my knees get tender very easily) and stalling on bench press, it makes sense to take a light week and rest up before pushing forward. So next week I'll half the weight and double the reps, and I might even throw some crazy weird exercises in there if I'm in the mood.
B
Front Squat
5 x 5 x 195
Overhead Press
5 x 7 x 95
Bent Over Barbell Row
5 x 5 x 155
Dips
4 x 5 x 55
7 x 55
Decline bench medicine ball sit ups
4 x 15 x 12
40 x 12
Front Squat was a good challenge. I tended to lean forward and cheat a bit on the 4th rep of my last 2 sets, but then I'd take a few seconds before my 5th rep and it would be solid. I'm starting to really like Squats and Front Squats -- they're hard, but I feel like I've accomplished something at the end of the exercise.
Overhead Press was light again since the back is still a bit stiff. I finally figured out the form a bit better. If I flex my glutes, that keeps my hips pointed forward and up. I then lean back a bit on my heels, keep my back straight in line with my hips and push straight up from my shoulders. That lets me push hard and keeps my back from hurting.
I know my form on Bent Over Barbell Row, but it tends to deteriorate over the last 2 reps of any given set. I need to keep my focus on the form. Shoulderblades, people, shoulderblades.
Weighted Dips make Lucas happy. I kicked butt on 55 lbs and should move up to 60 after the light week. Seriously, if you're strong enough to start adding weight to your dips or pullups, do it. Not only does it make the exercise better, but it also makes you feel like a complete badass.
Also, I've decided that next week will be a light week. With my back still hurting, my knees being a little sore (my shin bones are too short, so the tendons in my knees get tender very easily) and stalling on bench press, it makes sense to take a light week and rest up before pushing forward. So next week I'll half the weight and double the reps, and I might even throw some crazy weird exercises in there if I'm in the mood.
B
Front Squat
5 x 5 x 195
Overhead Press
5 x 7 x 95
Bent Over Barbell Row
5 x 5 x 155
Dips
4 x 5 x 55
7 x 55
Decline bench medicine ball sit ups
4 x 15 x 12
40 x 12
Front Squat was a good challenge. I tended to lean forward and cheat a bit on the 4th rep of my last 2 sets, but then I'd take a few seconds before my 5th rep and it would be solid. I'm starting to really like Squats and Front Squats -- they're hard, but I feel like I've accomplished something at the end of the exercise.
Overhead Press was light again since the back is still a bit stiff. I finally figured out the form a bit better. If I flex my glutes, that keeps my hips pointed forward and up. I then lean back a bit on my heels, keep my back straight in line with my hips and push straight up from my shoulders. That lets me push hard and keeps my back from hurting.
I know my form on Bent Over Barbell Row, but it tends to deteriorate over the last 2 reps of any given set. I need to keep my focus on the form. Shoulderblades, people, shoulderblades.
Weighted Dips make Lucas happy. I kicked butt on 55 lbs and should move up to 60 after the light week. Seriously, if you're strong enough to start adding weight to your dips or pullups, do it. Not only does it make the exercise better, but it also makes you feel like a complete badass.
Monday, October 1, 2007
Training 10-1-07
My middle back's been hurting over the weekend. I thought it was from leaning forward a bit on Front Squat on Friday. I discovered today that I was wrong -- it was from Overhead Press.
Also, the geniuses renovating the bathrooms on my floor at work screwed up and somehow blocked the sewage drainage pipe for our entire building. All bathrooms are closed and the entire building literally smells like shit. Gotta love Mondays.
B
Front Squat
5 x 5 x 185
Overhead Press
4 x 135 (ow! my back!)
4 x 7 x 95
Bent Over Barbell Row
5 x 5 x 145
Dips
4 x 5 x 50
7 x 50
Standing Oblique Crunches
3 x 15 x 65
Front Squat felt gooooooood. (More o's = better) I finally figured out that in order to create a stable platform for the bar, I needed to not only push my chest up under the bar, but also flex my chest and shoulders a bit to make it even more stable. With that little trick, along with involving the glutes and pushing hard from my heels out of the hole, I'm feeling 195 next time.
Overhead Press was terrible. On my first rep, I realized exactly how I'd screwed up my back for the weekend. I'll keep the weight light and gradually build back up, concentrating on flexing the glutes and pushing straight up through the heels (like Mountain or Volcano pose in yoga) and NOT bending the lower back.
Token Asian Roommate provided a good bit of insight on Bent Over Barbell Row. My good reps are the ones where I slide my shoulderblades forward at the bottom, then pull back STARTING with the shoulder blades from the very beginning. The bad reps are the ones where I begin pulling with my elbows and arms. The good reps felt good, and I can move up to 150 next time.
I was surprised and happy that I could easily handle 50 lbs on dips. Moving up to 55 nest time! But I think I'm reaching the high end of the weights I'll be able to handle by holding dumbbells between my feet. The purchase of a dip belt looms on the horizon...
Also, the geniuses renovating the bathrooms on my floor at work screwed up and somehow blocked the sewage drainage pipe for our entire building. All bathrooms are closed and the entire building literally smells like shit. Gotta love Mondays.
B
Front Squat
5 x 5 x 185
Overhead Press
4 x 135 (ow! my back!)
4 x 7 x 95
Bent Over Barbell Row
5 x 5 x 145
Dips
4 x 5 x 50
7 x 50
Standing Oblique Crunches
3 x 15 x 65
Front Squat felt gooooooood. (More o's = better) I finally figured out that in order to create a stable platform for the bar, I needed to not only push my chest up under the bar, but also flex my chest and shoulders a bit to make it even more stable. With that little trick, along with involving the glutes and pushing hard from my heels out of the hole, I'm feeling 195 next time.
Overhead Press was terrible. On my first rep, I realized exactly how I'd screwed up my back for the weekend. I'll keep the weight light and gradually build back up, concentrating on flexing the glutes and pushing straight up through the heels (like Mountain or Volcano pose in yoga) and NOT bending the lower back.
Token Asian Roommate provided a good bit of insight on Bent Over Barbell Row. My good reps are the ones where I slide my shoulderblades forward at the bottom, then pull back STARTING with the shoulder blades from the very beginning. The bad reps are the ones where I begin pulling with my elbows and arms. The good reps felt good, and I can move up to 150 next time.
I was surprised and happy that I could easily handle 50 lbs on dips. Moving up to 55 nest time! But I think I'm reaching the high end of the weights I'll be able to handle by holding dumbbells between my feet. The purchase of a dip belt looms on the horizon...
Friday, September 28, 2007
Training 9-28-07
Work was crazy today, and I'll be doing a bit of work on our website tonight and tomorrow. But it's the weekend! Woot!
B
Front Squat
2 x 5 x 175
3 x 5 x 185
Overhead Press
5 x 135
3 x 4 x 135
3 x 135
Bent Over Barbell Row
5 x 5 x 135
Dips
4 x 7 x 40
6 x 40
Swiss Ball Situps
25, 25, 25
Front Squat felt so smooth and easy on the first two sets that I moved up to 185. 185 was more of a challenge -- I tended to lean a bit forward due to the weight on the way up. I'll stay at 185 next time and try to clean that up.
It's hard to believe I only added 5 pounds to Overhead Press. It was so much harder. But I'll stay here and go for more reps next time. On a side note, I've learned that Military Press and Overhead Press are not synonyms -- in Military Press, you must keep your heels together. So I technically do an Overhead Press, since my feet are spread shoulder-width.
Form finally felt good on Bent Over Barbell Row. I'm keeping my index fingers right at the edge of the knurling and pulling to the upper abs. Time to start adding weight -- 145 next time.
And I also finally found a weight that kept me from completing 5 x 7 on dips. Next time I'll move up to 50 lbs and go for 5 x 5.
It's Friday, so I did some "vanity" work after my main workout was over -- 2 x 15 x 150 on seated calf raises, 2 x 20 x 25 (per hand) on dumbbell curls and 2 x 20 x 45 on combination reverse curl/overhead press.
B
Front Squat
2 x 5 x 175
3 x 5 x 185
Overhead Press
5 x 135
3 x 4 x 135
3 x 135
Bent Over Barbell Row
5 x 5 x 135
Dips
4 x 7 x 40
6 x 40
Swiss Ball Situps
25, 25, 25
Front Squat felt so smooth and easy on the first two sets that I moved up to 185. 185 was more of a challenge -- I tended to lean a bit forward due to the weight on the way up. I'll stay at 185 next time and try to clean that up.
It's hard to believe I only added 5 pounds to Overhead Press. It was so much harder. But I'll stay here and go for more reps next time. On a side note, I've learned that Military Press and Overhead Press are not synonyms -- in Military Press, you must keep your heels together. So I technically do an Overhead Press, since my feet are spread shoulder-width.
Form finally felt good on Bent Over Barbell Row. I'm keeping my index fingers right at the edge of the knurling and pulling to the upper abs. Time to start adding weight -- 145 next time.
And I also finally found a weight that kept me from completing 5 x 7 on dips. Next time I'll move up to 50 lbs and go for 5 x 5.
It's Friday, so I did some "vanity" work after my main workout was over -- 2 x 15 x 150 on seated calf raises, 2 x 20 x 25 (per hand) on dumbbell curls and 2 x 20 x 45 on combination reverse curl/overhead press.
Tuesday, September 25, 2007
Training 9-25-07
Received a heavy dose of irony via mail today, in the form of a book entitled "Real Men Don't Say Splendid: A Lexicon of Unmanliness." It's ironic because "unmanly" accurately describes my recent actions towards the sender. I'm not proud of the way I behaved towards this person, but I'm learning from it and I won't do it again in the future.
Also, I say a lot of the words listed in the book. Wanna fight about it?
B
Front Squat
5 x 5 x 170
Military Press
5 x 5 x 130
Bent Over Barbell Row
5 x 5 x 135
Dips
4 x 7 x 30
10 x 30
Back Extensions
15, 15, 15
(in each set: 5 straight up, 10 twisting)
Front Squat felt good, even though my right knee was a little tender from squats yesterday. I'm getting nice and low, and I pushed pretty evenly this time (last time I tended to lean right). I think I should move up to 175 next time.
Military Press was also good. I got a full 5 sets of 5 after only getting 5, 5, 5, 4, 3 last time. 135 next time for me!
I'm starting to get a feel for the Barbell Rows, as well. I'm using a narrowish grip (index fingers basically right on the edge of the knurling), focusing on pulling explosively from the bottom of the movement and really bringing the bar up hard to my upper abs before pausing for a second at the top. 135 again next time focusing on form, and then I'll start slowly moving up.
The 30 lb dumbbell was too heavy to hold between my feet on Dips -- it kept on almost sliding out from between my toes. I had Token Asian Roommate put the dumbbell between my ankles on the last 2 sets, and it was much more stable. Next time I'll try 40 lbs for sets of 7.
The Back Extensions produced a nice warm, tight feeling in the muscles of my lower back, and the twists hit the obliques and abs, as well. Good thing tomorrow's an off day -- I'm going to need some rest for my back before doing Squats and Deadlifts again.
Also, I say a lot of the words listed in the book. Wanna fight about it?
B
Front Squat
5 x 5 x 170
Military Press
5 x 5 x 130
Bent Over Barbell Row
5 x 5 x 135
Dips
4 x 7 x 30
10 x 30
Back Extensions
15, 15, 15
(in each set: 5 straight up, 10 twisting)
Front Squat felt good, even though my right knee was a little tender from squats yesterday. I'm getting nice and low, and I pushed pretty evenly this time (last time I tended to lean right). I think I should move up to 175 next time.
Military Press was also good. I got a full 5 sets of 5 after only getting 5, 5, 5, 4, 3 last time. 135 next time for me!
I'm starting to get a feel for the Barbell Rows, as well. I'm using a narrowish grip (index fingers basically right on the edge of the knurling), focusing on pulling explosively from the bottom of the movement and really bringing the bar up hard to my upper abs before pausing for a second at the top. 135 again next time focusing on form, and then I'll start slowly moving up.
The 30 lb dumbbell was too heavy to hold between my feet on Dips -- it kept on almost sliding out from between my toes. I had Token Asian Roommate put the dumbbell between my ankles on the last 2 sets, and it was much more stable. Next time I'll try 40 lbs for sets of 7.
The Back Extensions produced a nice warm, tight feeling in the muscles of my lower back, and the twists hit the obliques and abs, as well. Good thing tomorrow's an off day -- I'm going to need some rest for my back before doing Squats and Deadlifts again.
Thursday, September 20, 2007
Training 9-20-07
I have to be at work from 8 a.m. until at least 10 p.m. today. Boo. But I got my butt out of bed at 5:45 this morning so I could make it to the gym and get in today's workout. This is the exciting part of having a training plan -- I'm seeing progress and I'm actually excited enough about going to the gym that I'm willing to get up at an ungodly hour (for me, at least) to keep from having to skip a day.
B
Front Squat
5 x 5 x 170
Military Press
3 x 5 x 130
4 x 130
3 x 130
Bent Over Barbell Row
5 x 5 x 135
Dips
4 x 7 x 20
11 x 20
Leg Raises (laying down)
15, 15, 15, 15
Front Squat felt hard but good. I think I have a tendency to shift my weight more onto my right leg as I come up. I'll stay at 170 next time and see if I can sort that out.
Military Press (aka overhead press) was the standard upper body strength benchmark for the old school strongmen (think black and white photos of muscular guys with handlebar mustaches in leotards), and I can see why. Something about putting all of your effort into pushing something heavy above your head is just FUN. I'll stay at 130 and see if I can get another rep or two in on the last sets next time.
I'm using a narrower grip on Bent Over Barbell Row (index fingers less than an inch from the inside edge of the knurling), and it helps somewhat. I'm still working on full range of motion and involving the back as much as possible. I'm going to stay at 135 for a few workouts, until I can really nail the form.
Added weight to dips with a 20 pound dumbbell held between my feet. I stopped myself at 7 reps on the first 4 sets and then did as many as I could on the last set. Looks like I'll need a heavier dumbbell next time. It's going to get hard to add enough weight pretty soon without a dip belt.
B
Front Squat
5 x 5 x 170
Military Press
3 x 5 x 130
4 x 130
3 x 130
Bent Over Barbell Row
5 x 5 x 135
Dips
4 x 7 x 20
11 x 20
Leg Raises (laying down)
15, 15, 15, 15
Front Squat felt hard but good. I think I have a tendency to shift my weight more onto my right leg as I come up. I'll stay at 170 next time and see if I can sort that out.
Military Press (aka overhead press) was the standard upper body strength benchmark for the old school strongmen (think black and white photos of muscular guys with handlebar mustaches in leotards), and I can see why. Something about putting all of your effort into pushing something heavy above your head is just FUN. I'll stay at 130 and see if I can get another rep or two in on the last sets next time.
I'm using a narrower grip on Bent Over Barbell Row (index fingers less than an inch from the inside edge of the knurling), and it helps somewhat. I'm still working on full range of motion and involving the back as much as possible. I'm going to stay at 135 for a few workouts, until I can really nail the form.
Added weight to dips with a 20 pound dumbbell held between my feet. I stopped myself at 7 reps on the first 4 sets and then did as many as I could on the last set. Looks like I'll need a heavier dumbbell next time. It's going to get hard to add enough weight pretty soon without a dip belt.
Monday, September 17, 2007
Training 9-17-07
B
Front Squat
5 x 5 x 170
Military Press
5 x 5 x 125
Bent Over Barbell Row
3 x 5 x 145
2 x 5 x 135
Dips
10, 10, 10, 10, 10
Rotary Torso machine
3 x 10 x 100
On the last 2 sets of Front Squat, I had to pay attention to keep my hips from moving up faster than my shoulders (spinal compression/curving). Looks like 170 again next time. As I get more reps in on front squat and deadlift, my back should get stronger and form should improve.
Military press felt good again. I find it's easier to focus and push as hard as I can on military than on today's other movements. Maybe it's because it's the only one of these exercises I've been doing on a fairly regular basis ever since I started lifting in high school. I'll be moving up to 130 next time, though it'll be tough.
On the other hand, I lacked intensity on Bent Over Barbell Row. I did end up moving down in weight on the last 2 sets so I could clean up my form. I need to keep the weight where it is (135) and focus on form and intensity for the next few workouts.
Dips were standard fare. I think I'm going to experiment with holding a dumbbell between my feet or knees for pullups and dips going forward. I know I need to add weight to advance on those two.
And yes, I used the rotary machine only days after writing a rant against machines. My only excuse is that my goal for the ab/core exercises at the end of my workout is to go as long as humanly possible before repeating an exercise. My goal on these isn't to gain strength, but just to get those muscles moving, activated, and ready to stablize me as I add weight to other exercises.
Front Squat
5 x 5 x 170
Military Press
5 x 5 x 125
Bent Over Barbell Row
3 x 5 x 145
2 x 5 x 135
Dips
10, 10, 10, 10, 10
Rotary Torso machine
3 x 10 x 100
On the last 2 sets of Front Squat, I had to pay attention to keep my hips from moving up faster than my shoulders (spinal compression/curving). Looks like 170 again next time. As I get more reps in on front squat and deadlift, my back should get stronger and form should improve.
Military press felt good again. I find it's easier to focus and push as hard as I can on military than on today's other movements. Maybe it's because it's the only one of these exercises I've been doing on a fairly regular basis ever since I started lifting in high school. I'll be moving up to 130 next time, though it'll be tough.
On the other hand, I lacked intensity on Bent Over Barbell Row. I did end up moving down in weight on the last 2 sets so I could clean up my form. I need to keep the weight where it is (135) and focus on form and intensity for the next few workouts.
Dips were standard fare. I think I'm going to experiment with holding a dumbbell between my feet or knees for pullups and dips going forward. I know I need to add weight to advance on those two.
And yes, I used the rotary machine only days after writing a rant against machines. My only excuse is that my goal for the ab/core exercises at the end of my workout is to go as long as humanly possible before repeating an exercise. My goal on these isn't to gain strength, but just to get those muscles moving, activated, and ready to stablize me as I add weight to other exercises.
Friday, September 14, 2007
Training 9-14-07
B
Front Squat
5 x 5 x 165
Military Press
5 x 5 x 125
Bent Over Barbell Row
5 x 5 x 145
Dips
10, 10, 10, 10, 9
Bridge
3 x 30 seconds
The upside of neglecting any serious lower-body training for so long is that progress goes so fast at first. I feel comfortable with moving up to 170 on front squat next time.
Starting at 125 on military also made a big difference. I made it all the way through the 5 sets, even though I wasn't sure if I was going to make the 5th rep on the last set. 125 again next time, then maybe I can move up to 130.
Bent Over Barbell Row felt heavy again. If it doesn't improve on the next workout, I may need to move back down. The ego doesn't like admitting that I may have started off too heavy, but that may be the case.
Front Squat
5 x 5 x 165
Military Press
5 x 5 x 125
Bent Over Barbell Row
5 x 5 x 145
Dips
10, 10, 10, 10, 9
Bridge
3 x 30 seconds
The upside of neglecting any serious lower-body training for so long is that progress goes so fast at first. I feel comfortable with moving up to 170 on front squat next time.
Starting at 125 on military also made a big difference. I made it all the way through the 5 sets, even though I wasn't sure if I was going to make the 5th rep on the last set. 125 again next time, then maybe I can move up to 130.
Bent Over Barbell Row felt heavy again. If it doesn't improve on the next workout, I may need to move back down. The ego doesn't like admitting that I may have started off too heavy, but that may be the case.
Tuesday, September 11, 2007
Training 9-11-07
First B workout session:
Front Squat
5 x 155
5 x 175
3 x 5 x 165
Military
5 x 135
3 x 5 x 125
4 x 125
Bent Over Barbell Row
5 x 5 x 145
Dips
10, 10, 10, 10, 10, 7
Hanging Leg Raises
10, 10, 10, 10
Front Squat was good at 165. That should be my weight going forward. I'm still not flexible enough for the clean grip, but stretching the wrists and triceps should help.
I thought I'd be able to do more weight on military press. I was doing 4 x 7 with 125 two weeks ago. Maybe starting at 135 was a bit optimistic.
Barbell row was also good. Form was iffy on the last rep of the last 2 sets. Got about 1 inch away from touching my chest, but couldn't quite finish it out.
I still need a chain belt for pullups and dips. I'll need to go heavier to progress in either.
All three of the roomies came along for the workout today! Two of them even completed the workout with me, albeit with three sets per exercise instead of five. The third roomie said that machines were better than free weights because you can use more weight and went off to run on the treadmill. Maybe I'll write a post on the many reasons he's wrong tomorrow.
Front Squat
5 x 155
5 x 175
3 x 5 x 165
Military
5 x 135
3 x 5 x 125
4 x 125
Bent Over Barbell Row
5 x 5 x 145
Dips
10, 10, 10, 10, 10, 7
Hanging Leg Raises
10, 10, 10, 10
Front Squat was good at 165. That should be my weight going forward. I'm still not flexible enough for the clean grip, but stretching the wrists and triceps should help.
I thought I'd be able to do more weight on military press. I was doing 4 x 7 with 125 two weeks ago. Maybe starting at 135 was a bit optimistic.
Barbell row was also good. Form was iffy on the last rep of the last 2 sets. Got about 1 inch away from touching my chest, but couldn't quite finish it out.
I still need a chain belt for pullups and dips. I'll need to go heavier to progress in either.
All three of the roomies came along for the workout today! Two of them even completed the workout with me, albeit with three sets per exercise instead of five. The third roomie said that machines were better than free weights because you can use more weight and went off to run on the treadmill. Maybe I'll write a post on the many reasons he's wrong tomorrow.
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