I lift to get stronger. I'm not a powerlifter; I don't care about how much weight is on the bar, except as a measure of how much I'm improving. I want to get real-life stronger. Moving couches, carrying suitcases, helping friends, intimidating potential muggers.
I lift to look better. Let's face it, everybody who works out wants to look better, even if that's not their primary motivation. I like the fact that people think of me as in shape, physically capable and, in some cases, attractive.
I lift to be healthy. Healthiness has been important to me for a long time. My Dad had a heart attack when I was young, and ever since, my family has eaten healthy. My Mom takes walks every afternoon before dinner, and my Dad gets up and goes to the gym before work. That's one of the many great things my parents have done for me -- show me by example how to live a healthy life.
I lift because it's something I can control. It doesn't matter what else is going on in my life. My best friend could be dead, my girlfriend could be a promiscuous cokehead, my business partner could be a clinically depressed double amputee and my mother could be dying of cancer, (I'm watching Forrest Gump, can you tell?) but none of that matters in the gym. All that matters is I show up and I work as hard as I can. If I do that, I'll succeed. I'll get stronger, I'll look better and I'll be healthier. That's a kind of control I don't have in the "real" world.
I lift because it's fun. Maybe I'm weird, but I get a kick out of moving heavy stuff around in the gym. It's like a little competition against myself. If you're playing Nintendo, you try to beat the next level. When I'm playing in the gym, I try to master the next amount of weight on the bar.
But mainly, I lift because if I don't, I'll have nothing to do after work but sit on my butt and watch TV.
Saturday, September 29, 2007
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.
Thursday, September 27, 2007
Training 9-27-07
Not much to say today. Ready for the weekend.
A
Squat
5 x 5 x 215
Bench
3 x 5 x 225
4 x 225
5 x 225
Deadlift
3 x 5 x 245
Pullups (underhand)
3 x 5 x 25
4 x 25
3 x 25
Overhead pull machine
15 x 100
10 x 130
2 x 10 x 120
Squats were good at 215 again. Form was sloppy sometimes, good at others. I'll move up to 225 next time.
I think my problem with Bench Press is mainly psychological. If a rep feels hard and I'm not sure I can get the next one, I convince myself that I can't, so I quit. I need to just go for it. I know that even if I can't complete the rep, I can push it down to my waist and sit up to rack it. 225 again next time, but if I can't get a full 5 x 5, I'll have to deload to 205. If I do get a full 5 x 5, I'll move up to at least 230.
I'll move up on deadlift again next time, too. I'm at a good point where the more weight I add (so far), the more solid my form feels. Let's see how 255 feels next week.
I'm still digging the weighted pullups thing. I'm going to start keeping track of overhand vs underhand on pullups. I want to alternate between the two, and I keep on forgetting which one I did last, so I'll write it down!
A
Squat
5 x 5 x 215
Bench
3 x 5 x 225
4 x 225
5 x 225
Deadlift
3 x 5 x 245
Pullups (underhand)
3 x 5 x 25
4 x 25
3 x 25
Overhead pull machine
15 x 100
10 x 130
2 x 10 x 120
Squats were good at 215 again. Form was sloppy sometimes, good at others. I'll move up to 225 next time.
I think my problem with Bench Press is mainly psychological. If a rep feels hard and I'm not sure I can get the next one, I convince myself that I can't, so I quit. I need to just go for it. I know that even if I can't complete the rep, I can push it down to my waist and sit up to rack it. 225 again next time, but if I can't get a full 5 x 5, I'll have to deload to 205. If I do get a full 5 x 5, I'll move up to at least 230.
I'll move up on deadlift again next time, too. I'm at a good point where the more weight I add (so far), the more solid my form feels. Let's see how 255 feels next week.
I'm still digging the weighted pullups thing. I'm going to start keeping track of overhand vs underhand on pullups. I want to alternate between the two, and I keep on forgetting which one I did last, so I'll write it down!
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.
Monday, September 24, 2007
Training 9-24-07
This weekend was definitley a peak-and-valley kind of weekend. Some really good times and some really bad times, and not a whole lot in between. The biggest good thing is that I realized that I have some of the best friends ever. I'm lucky to have friends who really care about me -- some I've known since preschool and some I've known for less than a year.
A
Squat
5 x 5 x 215
Dumbbell Bench Press
3 x 210
3 x 5 x 190
4 x 190
Deadlift
3 x 5 x 235
Pullups
3 x 5 x 25
2 x 4 x 25
Turkish Get-ups
1 x 15
3 x 15
5 x 15
Squat was a challenge. I came the closest I've come to failure on any rep of squat this far on the 4th rep of the last set. But it's feeling good -- my legs are working and I'm gaining confidence. 215 again next time.
All the benches were taken (all 5! at 9:00 on a Monday night!), so we (me and Token Asian Roommate) did dumbbell bench instead. This could be the change of pace I need to break past my plateau at 225 on bench. Using the dumbbells also made me focus on pushing evenly on both sides (my left actually tends to be stronger).
Deadlift was also good. If I want to push it, I might be able to get 245 next time. I'm at the point that I'll need to watch the form closely. I don't want to go too heavy and screw up my back.
Couldn't find the 20 lb dumbbell to weight my pullups, but using 25 lbs turned out pretty well. I'll do 25 again next time and hopefully get a full 5 sets of 5. Adding weight to my pullups makes me feel like a badass. Lucas smash!
Tried Turkish Get-ups for the first time today. They're pretty fun and seem like a good exercise -- I was fried after my set of 5 (per side). I said earlier that my goal with the ab exercises is to go for as long as possible without repeating one. I might make an exception and do these once or twice a week.
And finally, I met a guy named Winston who was watching me Deadlift and asked me afterwards how much I weighed. (I weigh 197ish) He asked if I'd ever considered doing powerlifting. I said that I might be interested, but that I hadn't really been on a regular training program until recently. Anyway, I hope to run into him again and ask him more about powerlifting -- it seems like something I'd enjoy and I'm hoping he can point me in the right direction for how to get started.
A
Squat
5 x 5 x 215
Dumbbell Bench Press
3 x 210
3 x 5 x 190
4 x 190
Deadlift
3 x 5 x 235
Pullups
3 x 5 x 25
2 x 4 x 25
Turkish Get-ups
1 x 15
3 x 15
5 x 15
Squat was a challenge. I came the closest I've come to failure on any rep of squat this far on the 4th rep of the last set. But it's feeling good -- my legs are working and I'm gaining confidence. 215 again next time.
All the benches were taken (all 5! at 9:00 on a Monday night!), so we (me and Token Asian Roommate) did dumbbell bench instead. This could be the change of pace I need to break past my plateau at 225 on bench. Using the dumbbells also made me focus on pushing evenly on both sides (my left actually tends to be stronger).
Deadlift was also good. If I want to push it, I might be able to get 245 next time. I'm at the point that I'll need to watch the form closely. I don't want to go too heavy and screw up my back.
Couldn't find the 20 lb dumbbell to weight my pullups, but using 25 lbs turned out pretty well. I'll do 25 again next time and hopefully get a full 5 sets of 5. Adding weight to my pullups makes me feel like a badass. Lucas smash!
Tried Turkish Get-ups for the first time today. They're pretty fun and seem like a good exercise -- I was fried after my set of 5 (per side). I said earlier that my goal with the ab exercises is to go for as long as possible without repeating one. I might make an exception and do these once or twice a week.
And finally, I met a guy named Winston who was watching me Deadlift and asked me afterwards how much I weighed. (I weigh 197ish) He asked if I'd ever considered doing powerlifting. I said that I might be interested, but that I hadn't really been on a regular training program until recently. Anyway, I hope to run into him again and ask him more about powerlifting -- it seems like something I'd enjoy and I'm hoping he can point me in the right direction for how to get started.
Friday, September 21, 2007
Training 9-21-07
Going to Dallas this afternoon to visit a friend. Got out of work at noon to hit the gym before leaving town.
A
Squat
5 x 5 x 205
Bench
3 x 5 x 225
4 x 225
3 x 225
Deadlift
3 x 5 x 225
Pullups
5 x 5 x 15
Decline bench medicine ball twists
3 x 15 x 12
The intensity was there on Squats, and it went well. Next time I'm moving up to 215, but I've got to remember to keep the intensity high, push from the heels and explode out of the "hole."
I'm noticing a trend on Bench. This is the second time in a row I've followed 5 sets of 5 in one workout with 5, 5, 5, 4, 3 in the next. I'll stay at 225 and push through it. Need to really set those shoulders and hips on the bench and push from a stable platform.
Deadlift was good. I felt the work, but form wasn't slipping. I'll move up to 235 next time.
Did 5 full sets of 5 with 15 lbs held between the feet on pullups. I'll move up to 20 lbs next time, and that'll probably be enough to keep me from getting a full 5 sets.
Did some light burnout work with the dumbbells afterwards: back flys, shoulder flys, curls, rows, and seated skull crushers. Now I'm off to pack and head to Dallas!
A
Squat
5 x 5 x 205
Bench
3 x 5 x 225
4 x 225
3 x 225
Deadlift
3 x 5 x 225
Pullups
5 x 5 x 15
Decline bench medicine ball twists
3 x 15 x 12
The intensity was there on Squats, and it went well. Next time I'm moving up to 215, but I've got to remember to keep the intensity high, push from the heels and explode out of the "hole."
I'm noticing a trend on Bench. This is the second time in a row I've followed 5 sets of 5 in one workout with 5, 5, 5, 4, 3 in the next. I'll stay at 225 and push through it. Need to really set those shoulders and hips on the bench and push from a stable platform.
Deadlift was good. I felt the work, but form wasn't slipping. I'll move up to 235 next time.
Did 5 full sets of 5 with 15 lbs held between the feet on pullups. I'll move up to 20 lbs next time, and that'll probably be enough to keep me from getting a full 5 sets.
Did some light burnout work with the dumbbells afterwards: back flys, shoulder flys, curls, rows, and seated skull crushers. Now I'm off to pack and head to Dallas!
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.
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