Session 47

Monday December 3rd

Oh boy, a week since working out...and heavy drinking in the Big Easy...and fried greasy fattening foods.

Was vomit in store?

No warmup...

Body Squat to Bench - 3 sets of 12
Goblet Squat (Pyramid Set) - 30lbs (10 reps), 50lbs (10 reps) 60lbs (2 sets of 8 reps)
Arnold Press - 2 27.5lb weights - 3 sets of 10
Bench Press - Bar - 15 reps, +40lbs - 12 reps, +35lbs - 7 reps. 6 Pause reps at 105lbs. #Weaksauce. Struggled to do this weight despite reaching 150 a few sessions ago.
Deltoid Press - (dont know weight but it was very difficult) - 3 sets of 10 reps
Leg Curl - 80lbs - 2 sets 10 reps, 95lbs - 1 set, 15 reps.
Tricep Rope Pulldown - 40lbs - 3 sets of 10 reps
Barbell curl - Bar - 15reps, Bar + 40lbs - 2 sets of 10 reps.

Did full set of stretches, but I was just so tired because I had gone to bed at 5am each day over the weekend....thankfully no vomit though.

Session 46

Monday, November 26th

2 weeks since last going to any gym....I knew it was going to be rough. Thankfully no vomit though

Warmup:
Versa Climber - 300ft at around 6.0fps
Leg swings (lateral and forward)

Power clean - Bar only - 10 reps - 2 sets
Incline pushups on Bar - 10 reps - 3 sets
Inverted Rows on Bar - 5 reps - 3 sets

Power Clean - Bar + 20lbs - 10 reps

I was already gassed after doing 2nd set. George said I didn't eat enough during the day (EAS protein shake, orange juice & then for lunch a Wawa turkey wrap and diet iced tea). He went and got me gatorade to drink...

Single arm alternating cable row - 40lbs - 20 reps (10 each arm) - 3 sets
Sumo Deadlift with Kettleball - 80lbs - 3 sets - 12 reps

I was gassed in between, just exhausted.

Single Leg Incline Leg Press - 45lbs. - 3 sets - 10 reps each leg alternating.

 WOW, my hips strained like no other. I am still sore 2 days after from doing this. I've never had a hip/glute work out like this. It was so difficult. George had to help spot to prevent me from crushing myself. It took me a while for my body to trust him because I didnt have the strength to push the weight on my individual leg. Then by third set, I got better.

Isolateral Chest Press - (forget the weight) - 3 sets 10 reps. The last 2 sets, I maybe did 7 good reps because my arms were dead

Finished off with tricep rope extension - 30lbs - 3 sets 12 reps.

Completely dead after this. Sore. Wanted to fall asleep. Only did hip stretch with cables and then hit the shower. George told me I gotta get to the gym more to improve on my cardio. I agreed. He told me the least I could do is just run reps on the stairs at home - just up and down until I tire. And to play music in the background.

Session 45

Friday, November 2nd

Warmup: AeroDyne Bike - Maintaining 65RPM+ for 5 minutes

Push Press - Bar - 12 reps, Bar + 20lbs - 10 reps, Bar + 10lbs - 10 reps, Bar + 10lbs - 10 reps
Front Squat - Bar + 20lbs - 10 reps

This was really difficult to do a wide squat the way George wanted, so we converted this to a Back Box Squat with the same 20lb weight for 10 reps, 2 sets.

In between the back box squat, we did 5 burpees, which I still cannot do properly. Getting up from the floor from a pushup position with balance is really tough. So then I did 20 prisoner squats - 2 sets.

After that we went to Single Arm Dumbell Chest Press - 50lbs weight. 2 sets x 8 reps (each arm)

Dumbell Press - Two 40lb weights - 3 sets x 8 reps

Cable Row Pull (Alternating Arm) - 30lbs - 1 set 15 reps, 40lbs, 2 sets 15 reps

Deltoid Extesion (forgot the weight) - 3 sets - 10 reps

Tricep Pushdown - 120lbs - 3 sets, 15 reps.

Solid workout.

Did full set of stretches after this. Stark difference from Wednesday!

Session 44

Session 43 was done on Oct 22nd, but I never had a chance to blog about it.... so I forgot what was done.

I had session 44 on Wednesday, October 31st right after all the Hurricane Sandy madness..

It was probably the worst session in the history of gymming:

Session 44:

All I had to eat that day (granted, I woke up late, ~11am) was my protein/fruit/veggie shake and then an hour before (BIG mistake), a Banana, ~5pm.

Warmup:
Row Machine - don't know what resistance it was at - 700m in 2 minutes. I was able to do it at an incredible pace George said...but it was all down hill from there.

High Speed Dead-Lifts: Bar+90- 10 reps, +50lbs, 8 reps, +20, 6 reps x 2.

Then I had to sit down, because I couldn't catch my breath and felt nauseated. The next exercise in queue was Push press with the bar. It took me 5 minutes before I could do it. I did 1 rep finally, and then had to run to the bathroom.

Vomit x 1

Then we skipped push press and then went to Single Arm Row with a 60lb weight. - 15 reps each arm, 2
sets

Then we went over to Lateral Raises and just from the exhaustion of the single arm row....I had to run to the bathroom again...

After that, George jsut called it and he was seriously concerned at wtf happened.

I went out in the hallway and just sat there with a gatorade I bought for about 20 minutes trying to catch my breath and not puke. It was really bad. I think the culprit was the combination of not eating enough + intense Row "pre" workout.

Session 42...

Monday, October 15th,

Still have to do blog about this:



but motivation for this week:

Session 41

Saturday, October 13th

Interesting work out session. Brought my jacked roomate from college to see my gym and workout with me while I had a session with George.

Of course, I left my house left because of personal errands / waking up late after staying up late the night before so I got to my appointment 20 minutes late...

Body squat warm up - 2 sets - 10 reps
Back Squat - Bar only 10 reps, + 40lbs - 10 reps, +20lbs - 10 reps. Pretty good squats - got low and wasn't as difficult to come up. Improvement?
Dumb Bell Bench Press - 35lbs - 1 set of 10 reps, 40lbs, 2 sets of 10 reps
Single Arm Dumb Bell Row - 50lbs - 2 sets 10 reps, 60lbs, 1 set 10 rep
12 inch step up - 3 sets 10 reps
12.5lbs Dumbbell Fly - 3 sets 10 reps (Done in between the 12 inch step ups). My arms died after this.
Close Grip Tricep Pulldown - 40lbs - 2 sets x 10 reps, 50lbs 1 set x 10 reps

Then George had to go...

So I just worked out with my roommate pretty poorly. I kinda lost my motivation after that set.

I helped spot him as he benched 300-ish pounds.

Then I did Chest Fly Machine - 3 pyramid sets - 90lbs - 20 reps, 110lbs - 12 reps, 130lbs - 8 reps.

Then did all stretched and called it a day.

Should make Monday a tough session to compensate for the lack of effort!

Session 40

Monday, October 8th

Got to gym late, so only warmed up with Pidgeon stretches and IT band stretch. Didn't get to do cardio.

My body was completely sore on Saturday, especially hips from the leg press. Little bit of chest soreness as well.

Prisoner Box Squats - 3 sets of 15 reps
Angled Pushup on Bar - 3 sets of 15 reps
Incline Bench Press - Bar 12 reps, + 30lbs, 2 sets of 10. My arms/chest were tired from pushups, so the higher reps were tough.
Dual Arm Row Machine - 90lbs 12 reps, 130lbs 10 reps, 180lbs 10reps, 210lbs 10 reps.
Horizontal Body Press (machine where you push off from a plate) - 65lbs - 10 reps, 90lbs 2 sets of 10 reps
Trap Bar Dead Lift - 90lbs - 10 reps, 180lbs - 8 reps, 215lbs - 8 reps --- again the most difficult things is my hands hurting from the grip (clenching tight)
Bicep Curl Machine - 65lbs - 15 reps, 75lbs - 12 reps, 85lbs, 10 reps, 90lbs, 10 reps.

Full set of hip, IT band stretches. Back was ok, so I didn't stretch.

Session 39

Friday, October 5th

Stretched briefly (hip kneeling stretch on BoSu ball)

6 reps of running up/down stairs
Front Squat - Bar (10 reps), Bar + 20lbs (8 reps), Bar + 30lbs 8 reps, Bar + 50lbs.
Bench Press - Bar (12 reps), Bar + 50lbs, (10 reps), +80lbs 2 sets of 3, back to +50lbs, 10 reps.
Leg Press - 90lbs - 3 sets x 15 reps
Pulldown - 90lbs - 10 reps, 110lbs - 10 reps, 120lbs - 10 reps.
Tricep Extension Machine - 65lbs 3 sets x 10 reps
Chest Fly - 90lbs - 10 reps, 110lbs, 2 sets of 10 reps. The higher reps really hurt my chest/shoulder junction, so I think I failed proper form around 7th or 8th rep.
BarBell Curl - Bar only 1 set x 12 reps, + 20lbs, 2 sets x 10 reps
5 minutes on AirBike for above 60RPM

Full set of stretches.

Session 38

Monday, October 1st

Hip Flexor stretch and IT band stretch
--
Hip Swings - laterally and front/back (1 set of 10 reps each)
Body Weight Squats - 2 sets of 10 reps with focus on squatting onto my heels
Front Squat - (Bar only) - 1 set of 10 reps, + 20lbs, 1 set of 8 reps
Box Front Squat (Bar + 20lbs) - 2 sets of 8 reps, (Bar + 30lbs) - 1 set 8 reps.

After this, my left side lower back was starting to tighten so much. Uncomfortably so.

Power Clean - (Bar) 10 reps, (Bar + 10lbs) 10 reps, (bar + 20lbs), 10 reps. Doing the jumps on the initial lift was pretty awkward. I felt like I was forcing myself to do it rather than it happening naturally. If my back didnt hurt so much, I couldve easily done more. The last weight was doable, but a little sloppy because my right hand felt weaker throughout the workout.

George wanted to do lunges after this, but I really couldnt and asked  to foam roll my back, which we did.

Closed Grip Cable Row Pull - (I forget the weight) - 3 sets of 10 reps (increasing weight each set)
Dumbbell Chest press - 35lbs each arm (1 set of 10 reps), 40lbs (2 sets of 20 reps)

Tricep Extension Machine - 1 set of 10 reps (55lbs), 2 sets of 10 reps (65lbs)

Bicep Bar Curl - 1 set of 10 reps (just bar), 2 sets of 10 reps (bar + 20lbs)

Finished and did another foam roll of back, four point stretch, Hip Cable extension and IT band stretch.

Session 37

Back and Hip Flexor stretches

Versa Climber - 300 feet.
Cable Chest Arms extension (22, 23 24lbs) - 10 extensions each side.
Dead Lift - Bar (10 reps), + 90lbs (8 reps), +50lbs (8 reps), +40lbs (6 reps) } total of 225lbs. Did it pretty easily. Most difficult part is my hands hurting. Other than that, was ok.
Bench press - Bar (10 reps), + 50lbs (2 sets 10 reps), +40lbs (2.5reps) --- 135lbs was way too heavy still. Ugh.
Pull Down - 90lbs 10 reps, 100lbs - 10 reps, 120lbs - 8 reps
Goblet Squat - 50lbs - 3 sets, 10 reps.
Plate Drag - 45lbs - dragging it (jogging backwards each way) maybe 25 feet. Then George wanted me to do 10 burpees which I couldn't do...I was so gassed for whatever reason from the goblet squats. So instead, I did 10 jump and jacks at the end of each 25 foot drag

45lbs - 1 set of (25 foot x 2). 3 burpees, then 10 jump and jacks
65lbs - 1 set of (25 x 2). 10 jump and jacks
90lbs - 1 set of (25 x 2). 10 jump and jacks

Was so exhausted after all of this.

Empty Arm Floor Row - Got these pushup rails and got into a plank position. Had to lift these rails to my side without rotating my hips. Basically, like a single arm row but from a pushup position.

3 sets of 15 reps (alternating arms total).

Dead.

The return

Saturday Sept 29th

I haven't seen George in 2 weeks. This is going to be rough. Scheduled a session today. Probably going to not be able to move once it's done.

LA Lakers

What's it like being an NBA strength coach? To find out, we chatted with the Lakers Tim DiFrancesco: http://bit.ly/Ouefe2

EXPLOSION!!!!!

This is a pretty ridiculous yet great diet AND workout schedule to follow.

Cardio every morning plus strength training on different muscle groups and a great diet to follow.

From the PA PA PA PA POWER himself, Terry Crews

http://www.youtube.com/watch?v=D-uBxxK4c3U&feature=related

Session 36

Friday, September 7th

Showed George 3 weeks of food logs and he went through each day marking what was good and bad.

The consensus was that during the week, its great, but on weekends, I tend to binge. As he said it "you work work work work so hard, and then decide to get lazy and eat crap which is terrible".

So, he gave me 12 different types of foods (a lot of which I already eat), ranging from tuna, vegetables, fruits, protein shakes, egg whites, wheat bread, plain chicken (NOT breaded or fried), to eat.

So my goal even though I will be travelling quite a bit in the next 3 weeks is to do 1 solid week of a mixture of what he suggested. Of course the challenge will be to keep up my gym activity on the road, but at the LEAST, I should eat right and not binge on cake, chocolates, and ice cream (which was scattered throughout my food logs).

3-exercise-4-set circuit:

30lb Kettle Bell Single Arm Swings - 15 reps each arm
Shoulder Press - 65lbs - 12 reps
Mountain Climbers - 30 reps (15 each leg)

2 sets were back to back, no break.

Then 1 minute break. The another back to back.

After around 3rd kettle bell swing set, my left side lower back started to tighten and hurt. Painfully that it disrupted the rest of my workout.

Right after the circuit exercise:

2 foot Box squats with mini bar bell  over head, elbows locked: 10 reps (just the bar)
2 foot Box squats with mini bar bell + 20lbs - 2 sets, 8 reps. This was so difficult.The objective is to keep the bar stationary above your head throughout squatting and standing up. The higher reps made it difficult to keep control of the bar. And it didn't help that my back was hurting.

After that, George offered to take a break so I could foam roll, but I said lets just go to the next exercise. I was already gas from the workout already, which did surprise me.

Single Arm Row - 35lb dumbell - 3 sets - 10 reps each arm
Single Arm Dumbell Bench Press 27.5lb dumbell - 3 sets 10 reps each. When I go to a closed grip (thumb in front of the dumbell), my palm starts to cramp. It happens at higher weights. I don't know why...

After that, we went to foam roll my back and rolling at the very bottom of my back causes a lot of pain/relief. Then George told me that its probably sensitive hip flexors, so he told me to foam roll just my hip flexor and I told him I couldn't feel anything when I do it on my own. So he told I was probably not doing it in the right area and he came over and asked me to find my hip bone, and then above it, when he pressed, I winced...it hurt a lot. And he said that was due to really sensitive, inflexible hip flexors. So I foamed rolled that for a while, and then took a tightly backed, small medicine ball and did the same thing.

Finished up with a doing another hip flexor stretch, or one I previously dubbed with Nog as the "Proposal" stretch.

Next session will be 1 week from today, so hopefully I can get some stuff done in the hotel in Chicago/Delaware!

Come on eating healthy while passing by so many delicious fast food joints (which I havent been to in  weeks....well..my parents bought home KFC one day...so I guess technically, I am wrong!)

Anyhow....

Cardio Session

Thursday Sept 6th 2012

Elliptical - Resistance 10 - 1.5 miles with no hands on bars
Row Machine - Resistance 4 - 1km in 4:35 (with several breaks in between..not bad....but jesus...Russell Crowe can do this in 3:30! That's a whole minute shorter and probably higher Resistance as well!)
Isolateral Press - 90lbs - 3 sets, 10 reps. probably 2 minute gaps in between. I didn't have trouble at the higher reps though. Maybe just lack of fatigue due to more rest.
Alternating Crunches - 3 sets of 16 reps (total)
Elbow Plank - 3 sets of 30 sec reps.

Just did 4 point and Pidgeon stretch.

Another George workout tomorrow. I asked him to give me a 5 day diet to see how I would do. Also gotta give him my 3 week back-log of food logs.

Session 35

Wednesday September 5

Hadn't had a gym session in general (including George) since last Wednesday at 2pm.

I am down 10lbs since I last weight myself (250lbs) which is good! Progress. Slow, but better than gaining weight.

Warmup:
Versa Climber: Fast pace: 50+ ft/min  for 200ft

Session:
Shoulder Press - 27.5lbs dumbells - 3 sets, 10 reps
Sumo Dead Lift with 100lb dumbell on its vertical axis - 3 sets, 15 reps (fast)
Box Squat with bar, 1 set, 12 reps (warmup)
Box squat with 10lbs, 1 set, 10 reps
Box squat with 20lbs and with Mantaray shoulder pads (helped with the pain of the bar on my back) - 2 sets, 8 reps.

Stationary Row Cable Machine - Increasing weights (60, 65, 70lbs) 3 sets, 10 reps. 70lb reps was not proper because I had to use my back more than just my arms.


Bench Press (bar) - 1 set, 12 reps
Bench Press (95lbs) - 1 set, 10 reps
Bench Press (115lbs) - 1 set 8 reps
Bench Press (135lbs) - 2 reps. Couldn't even do the second one. Pretty pathetic.


Chest Press - 90lbs - 1 set, 10 reps, 100lbs, 2 sets 8 reps

Exercise Ball Roll outs - 2 sets, hand far out, 10 reps. Pretty sure I strained my abs on the last 2 reps. Hurt a lot. thats definitely a total body exercise. I can feel all the muscles work on the way back up.

Right after box squats, my lower back was killing me. So tight and uncomfortable. Hung on a bar for a while, and since the next exercise was bench press, it was fine. But during bench press, my hip flexors got so tight and my glutes were cramping, to which George said...GOOD! more squats.

Did a solid post-workout stretch of back, hip flexors, IT bands.

Next session is Friday with George. Tomorrow is Cardio. Hopefully I can do the row machine.

Fun fact. Russell Crowe did 1km in 3:30. Geez.

Session 34

A little late on this...lets see how much I remember again...ugh

Wednesday, August 29th

Track Warmup:
Jog around 1/22mi track - 2 laps
Jog around 1/22mi track for the short bands, side shuffle on the long edges - 2 laps
rest
Jog around track for short bands, run backwards on long edges - 1 lap
Jog around track for short bands, sprint on long edges - 2 sets of 2 laps

Sets:

Rack DeadLift - 135lbs - 1 sets, 10 reps, 185lbs - 1 set - 8 reps, 225, 1 set 6 reps, 255lbs (PR) 1 set, 4 reps
Isolateral incline press - 3 pyramid sets, 4th set was doing as many as possible (which I did 20 of)

(Some other stuff)

Pulldown - 110lbs - 3 sets - 10 reps
Tricep Extension with Cable and handle - 47lbs - 3 sets 10 receps
Bicep Curl machine - 65lbs - 3 sets 10 reps

Full set of stretches (back, quads, hip flexors, IT band)

Session 33

Monday, August 27th

Warmup:
Quad Foam Roll
Hip Flexor Pidgeon Stretch
VersaClimber 300 feet (slow steps)

-----

Full Body Cable Swings - 5lbs - 2sets, 15 reps, 7lbs, 1 set, 15 reps
Farmer's Lift - (135lbs) - 20ft walk and back (1 set). (175lbs) - 20 fet and back (2 sets).
Floor Bench Press - Bar (10 reps), Bar (+40) - 10 reps, 115lbs - 8 reps. 135lbs 4 reps (couldn't do any more properly).
Front Squat with Rope/Bar - Bar - 10 reps, Bar + 40lbs (10 reps), Bar + 50lbs (10 reps).
Kettle Bell row - 30lbs - 3 sets 10 reps (done in between the front squat  exercise)
Forward Seated Arnold Press - 25lb dumbbells - 3 sets x 10 reps.
Tricep Pulldown with Metal Holder - 35lbs - 10 reps, 40lbs 10 reps, 45lbs 10 reps.
Elbow Plank - 1 minute hold. 1 minute break. then 45 second hold.

George said he was happy at the improvement in this workout. Also said my face was a little thinner. Progress? maybe.
---
Leg Band stretch 30 seconds
Four point stretch 30 seconds
Foam rolled back
IT band stretch 30 seconds each side

Cardio session

Tuesday, August 21st

Full set of back stretches

Plank - 3 sets of 30 second reps

Row Machine - 2000m: 1st 1000m, I completed with no breaks in 4:40 (close to George's 4:30 goal). After 1000m, I was gassed, gasping for air. I took a minute break to try and catch my breath, but the next 1000m, I needed to take a few gaps here and there for me to finish it. The last 400m, I did with no break. Total time was 11:00 flat.

AirDyne Interval training: 13 minutes, with 1 minute at 30-40RPM, then 20 seconds at 80+ RPM. Repeat. Felt so exhausted after this. And drenched.

Versa Climber - Mustered up energy to do 200 feet on this. I wanted to 350 since it was cardio day, but I didnt have any energy left.

Stretched out Hip Flexors with Pidgeon stretch.

Dead tired.

Session 32

Monday, August 20th

Warmup:
Back stretches with foam roller both with foam roller horizontal and vertical (along whole spine)

Goblet Squats - 40lbs - 3 sets, 15 reps
Arnold Dumbell Curls - 20lbs, 3 sets, 12 reps.
RDLs - 27.5lbs dumbell each arm - 3 sets, 10 reps.
Single Arm Dumbbell Press on Flat Bench - 35lbs, 3 sets, 10 reps each arm - my alternate hip flexors were firing so much when I did this...and George said it was due to lack of core strength =(

(No break up to that point, all one after another --- was fairly out of breath)

Single Leg Incline Leg Press - no weights (80lbs machine resistance), 1 set, 15 reps each leg
Dual Leg Incline Leg Press - +45 - 2 sets, 15 reps
Single arm Kneeling Cable Row - 40lbs - 3 sets, 10 reps each arm
Tricep Extension Machine- 80lbs - 3 sets, 10 reps
Dumbell Curls - 25lbs - 2 sets, 8 reps each arm, alternating. 30lbs 1 set, 8 reps each arm.

Full set of stretches:

Foam rolled: Back, quads, IT bands
Stretched legs with bands (30 seconds)
Four point stretch (30 sec)
IT Band stretch on wall (30 sec)
Pidgeon stretch each leg (30 seconds)

Session 31

Friday, August 17th

Warmup:  Versa Climber (fast steps speed) 300 feet

2 ft step-up box with alternate knee kick- 2 sets, 10 reps each leg.
Sumo Dead Lift with Kettle Bell - 80lbs - 3 sets, 12 reps
Single Arm Kettle Bell swing - 20lbs - 2 sets, 12 reps each arm. 30lbs (3rd set) (Lower back started to hurt a lot after 2nd set).
Single Arm Row - (50lbs) - 3 sets, 10 reps each arm
Chest Press - Pyramid Set - 15 reps (bar), 10 reps (bar + 50), 8 reps (bar + 70)
Dumbbell Rack Clean - 30lbs (8), 25lbs (10), 20lbs (12), 15lbs (15), 10lbs (20) > SHOULDERS AND DELTOIDS were in so much pain after this
2 sets of lunges (8 steps back and 8 steps front) with 10lbs weight held straight over head
Lateral cable raise - 4lbs - 3 sets-  10 reps each arm.

What makes us fat?

Good Science Times article: http://healthland.time.com/2012/07/26/modern-lazy-people-burn-as-many-calories-as-hunter-gatherers-so-what-makes-us-fat/?iid=obnetwork

"We all know why Americans are so fat, right? We too much junk and we sit on our duffs all day.

Perhaps not, a team of international researchers now says. Their new study, examining energy expenditure among one of the world’s last remaining hunter-gatherer populations, seems to debunk our conventional wisdom — at least in part.

While we’ve always assumed that humans’ ancient ancestors must have been more active than today’s modern Westerners — with our office jobs, our cars and our TV sets to keep us sedentary — new measurements of actual energy expenditure are surprising. They show that people in traditional foraging societies do indeed participate in more physical activity, but that their total energy output is almost identical to that of today’s pudgy Westerners. This counterintuitive finding is explained by the foragers’ lower basal metabolic rate: they expend less energy while at rest, even when we compare people of the same size and age."

Independent workout

Such a long fucking day of work.

Motivated myself to get to the gym since I did not go on my own yesterday:

Versa Climber - 350 feet (did it in competition mode where I compete with a CPU climber. Beat the CPU by 60 feet.

Row Machine, Resistance of 4 (out of 12). 1000m -- had to stop to take two extended 10 second breaks because I was so out of breath. Finished 1000m in 5:30. George wants me to get that down to 4:30....that is so hard....my entire body gets tired.

My hamstrings were so fatigued after I got up from that machine.

Then I took a break from Cardio and wanted to go do a chest exercise because I feel my bench press is so pathetic. So, I went to the

Iso Hammer Chest Press machine - 140lbs - 1 set, 10 reps, then 90lbs, 2 sets, 10 reps. (sort of a drop set).

I wanted to finish the day off with AirDyne Bike interval training, but I started to yawn because I was so tired just from the day, didnt sleep well last night...couldn't fall asleep early enough and then got to work early...so I just hit the showers and left.

Happy that I got to 350ft on Versa without being winded like I did the first time. I couldve probably done 100ft more. I think I need to work more on row machine for cardio.

Also, as a random note, I still can't last beyond 30 seconds (pause) in Elbow Planks.

Session 30

So I missed blogging about 3 sessions because of lack of time and lazyness...but before I forget what I did on Monday....let me blog.

Prior to 8/13, had a gym session with George on 8/6 and then before that, on 7/30 (I think).

Had a 1 week "break" because I was in Florida. I made it to the hotel gym one day and did 1 mile of incline speed walking on treadmill. Took about 18 minutes. Didn't do anything else =/

Monday August 13, 2012

Step Under Bar, 5 feet, wide steps, 1 set, 20 reps (10 left/right)
Step Under Bar, 4.5 feet, wide steps, 2 sets, 20 reps (10 left/right)
Box Squat with just bar, 3 foot box, 1 set 10 reps
Box squat, bar + 60lbs, 2 sets, 8 reps
Stretched shoulders and back with broom. But the weight of the bar on my upper back, just it resting there really hurts. Maybe because not really a lot of muscle definition, and mostly fat there.
Then, removed weights, Box squat with just bar, 2 sets, 12 reps.
Seated Leg Curl - 90lbs, 3 sets, 12 reps
Bench Press, Bar, 1 set, 10 reps
Bench Press, Bar + 60lbs, 2 sets, 8 reps
Lateral Shoulder Cable Extension - 4lbs, 3 sets, 12 reps each arm
Closed Grip, angled pushups - 3 sets 10 reps
Bar Bicep Curl, 2 sets, 10 reps

Fiinshed all of that off with running up stairs, 2 sets of up and down, 3 reps each.

I literally couldn't breathe after that...I needed to sit down in the lounge to catch my breath and felt like I was going to fall asleep because I was that tired.

SS Month 4: November Part 1

The saga continues. Halfway into the fourth month of my first real attempt at following a lifting program. Weighed in on 11/9/11 at 173 lbs, about 15 lbs in 4 months. Started microloading my squat weight, going up in 2.5 lb increments instead of 5 lb increments. Struggling with the shoulder press, but that's no surprise given it's the smallest muscle group.

Wednesday 11/2/11
Barbell Squat: 235 lbs 5, 5, 5
Barbell Shoulder Press: 100 lbs 5, 5, 5
Power Clean: 120 lbs 3, 3, 3, 3, 3

Notes:

Rested about 7.5 hours, took creatine. Rested 4.5 after warmups. 1st set was okay, head came up on 3rd rep, felt knees come in a little bit, but bar speed okay, no back tweak as I kept back nice and tight. Resting 6. Good 2nd set, kept head down, back tight. Knees didn't go farther in than natural.
No back pain, good explosion upwards on last reps. Resting 7 to ensure full recovery. Great final set, good upwards explosion throughout, kept head down and back tight and took less time between reps. Back to 5 lb jump on Friday. Back fatigued but not in pain. Resting 4.5 after press setup.
Resting 4 after warmups. Last warmup felt a bit heavy, make sure to keep tight from ground up and squeeze everything. First set was passable, bar path was crazy, speed was slow. Had to take a step forward on last rep to get it up. Resting 450. 2nd set was much better,
but really feeling sore and muscles feel jello-y. Rest 6 to ensure full recovery. Good final set, really had to fight last rep up there. Starting to really notice layback, make sure not to let it get excessive. Try 2.5 lb jump next time. Rested 4 after power clean setup. Resting 315 after warmups.
Make sure to keep bar close to you on jump. Good first set, 1st 2 reps were ok but lacked stomp, but last rep was near ideal, good racking throughout. Resting 3. Good 2nd set: quick, explosive, and excellent racking. Brews more stomp noise though. Resting 3. 3rd set showed improvement.
Last 2 reps, bar really flew up and I felt full extension. Need to have a session where all reps are like that. Repeat weight next session. Resting 315. Okay 4th set, stomped and racked okay, but felt rushed. Resting 3.5. Nice final set, good last rep, really felt triple extension. Repeat weight.

Friday 11/4/11
Barbell Squat: 240 lbs 5, 5, 5
Barbell Bench Press: 130 lbs 5, 5, 5
Barbell Deadlift: 260 lbs 4, 1

Notes:

Rested a little less than 7 hours, took half scoop of assault. Rested about 4.5 after warmups. Nice first set, first rep was a little slow but got into a good rhythm and had good form rest of the way. Resting 7 with piss. Great 2nd set, cutting off squats at just below parallel and...
really utilizing rebound to power back up. Took almost no rest between reps. Resting 6.5. Still no back tweaks, doing a good job with proper execution. Good final set, rested a tad before final rep, still great overall execution. Resting 4 after bench setup. Resting 4 after warmups.
Ok 1st set, grazed the safety bars on two reps, bar speed slowed, but bat path decent. Rest 4.5. Better 2nd set, only hit right safety bar on 2nd rep. Resting 515. Final set was best one, no safety touches, decent speed and vertical bar path. Resting 4 after deadlift setup. Resting 5 after warmups.
Supinating right hand. Got 4 before getting too fatigued. Glutes really feel tired, good sign that I'm using proper form for both squat and deadlift. Rested 1 minute and got last rep. Repeat weight next time. Squat goes up 5, bench 2.5.

Monday 11/7/11
Barbell Squat: 245 lbs 5, 5, 5
Barbell Shoulder Press: 102.5 lbs 4, 3, 4
Power Clean: 120 lbs 3, 3, 3, 3, 3



Notes:

Rested under 6 hours. Not the best weekend in terms of rest. Took near full scoop of assault. Resting 5 after warmups. Good first set, kept head down, back tight. Took a slight pause before last rep. Knees stayed in natural alignment, moved in but not excessively. Resting 6.5.
2nd set was okay, first rep was asymmetrical, left knee caved in. Rest of reps were better, kept weight on heels, back still good. Resting 7.5. Final set was strongest. Cut squats off right below parallel. 5 lb jump next session. Back still feels good and prime movers hips and ass feel fatigued.
Resting 4.5 after press setup. Resting 415 after warmups. Bailed on last rep in first set. Bar path was what really prevented set completion. Used too much energy correcting it on way up and on way down. Resting 7.5 with piss. Bailed on 4th rep.
I think press is affected by recovery deficit more than any other movement. Resting 5. Last set felt best, didn't try last rep. Repeat weight Friday. Resting 315 after warmups. Nice first set, racking was great, good stomps. Resting 245. 2nd set was good as well...
Could improve stomp and triple extension, but racking is good. Resting 255. Good 3rd set, felt triple extension on last rep even though stomp was not very loud. Racking still very good. Try not to split legs too wide on landing. Resting 305. Workmanlike 4th set. Still could improve extension...
but could be fatigue related from recovery deficit. Resting 310.

Wednesday 11/9/11
Barbell Squat: 250 lbs 5, 5, 5
Barbell Bench Press: 132.5 lbs 4, 4, 3
Barbell Deadlift: 260 lbs 5

Notes:

Rested about 7.5. Took half scoop assault. Rested 7 after warmups with shit. Good first set, bar speed decent, no back tweak, took a little time before last rep. Knees didn't cave in excessively. Resting 715. Ok 2nd set, left leg moved in on last rep, but rest of reps were good.
God job of sitting back and using ass to move weight. Back still good. Good job keeping head down. Resting 8. Strong final set, great job keeping proper form, took a pause before last rep but still got it. Resting 5.5 after bench setup. Resting 5.5 after warmups with piss. Tough 1st set...
Had to bail on last rep. Resting 6.5 with reset. Bar path was less than vertical, used a lot of energy correcting path. 2nd set started off feeling stronger than 1st, but burnt out in middle of 4th rep. Had to rack 4th rep directly without locking it out. Resting 5.5. Only got 3 on last set,
Dropped 4th rep on safety bars. Resting 4 after deadlift setup. Resting 515 after warmups, supinating left hand. Difficult but strong work set. Was fatigued after 4 reps, but managed a very strong and satisfying 5th rep. Felt almost wiped out after. Start micro loading squat and deadlift...
Repeat bench weight.

Friday 11/11/11
Barbell Squat: 252.5 lbs 5, 5, 5
Barbell Shoulder Press: 102.5 lbs 3, 4, 4
Power Clean: 122.5 lbs 3, 3, 3, 3, 3

Notes:

Rested a bit over 8 hours after sleeping less than 6 night before. Full scoop of assault. Resting 5 after warmups. Good first set, 4th rep almost made me look up, but kept it together. Bar speed slowed, but back still good. Resting 7.5 with piss. Good 2nd set, doing a good job...
keeping head down, sitting back, and leading with hips. Careful not to let left leg cave in beyond natural. Resting 7.5. Super final set, almost perfect, stronger then first two sets, left leg came in a bit on 4th rep but otherwise, everything was spot on. Resting 5 after press setup.
Resting 4.5 after warmups. Only got 3 reps, bailed on fourth. Form felt good, but just didn't have the strength. Could be mental our could need reset. Resting 4. Managed a solid 4 reps in 2nd set, didn't try 5th rep. Bar park and form was solid. Resting 5. Got another strong 4, didn't try 5th.
Repeat weight. Resting 4 after power clean setup. Resting 345 after warmups. Decent first set, stomp is lacking but racking is good. Resting 255. Will definitely repeat weight next time to nail down form. 2nd set was comparable, maybe slightly better stomp, but last rack could've been better.
Resting 305. Slowly improving, better 3rd set, stomping a little better, racking still solid. Resting 310. A little fatigue in 4th set, racking still good, stomp a tad less noticeable. Resting 320.

Monday 11/14/11
Barbell Squat: 255 lbs 5, 5, 5
Barbell Bench Press: 132.5 lbs 5, 3, 4
Barbell Deadlift: 265 lbs 3, 2

Notes:

Rested just under 7.5 hours, half scoop of assault. Bout of the sniffles. Resting 4.5 after warmups. 1st set was rock solid, no pauses between trips, form was textbook, bar speed good. Only prime movers feel used. Resting 645 Wonder if compression pants are helping. 2nd set was very good as well.
Resting 8 with piss. Solid third set, a bit more difficult compared to other two, but excellent three sets overall. Proceed with 2.5 jump. Starting next week, proceed with 5, 2.5, 2.5 m w f. Resting 4.5 after bench setup. Resting 4.5 after warmups. Super tough 1st set. Barely got last rep.
Resting 5.5. Bailed on 4th rep, burned a ton of energy correcting bar path on first 3 reps. Resting 7 with reset. Got last rep halfway before bailing. Last try at this weight on Friday. Resting 4 after deadlift setup. Resting 5 after warmups, left elbow tweaked. Supinating right hand.
Got fatigued after 3 reps, could have possibly muscled up 4th rep but felt form would have been compromised. Rested 2 min before finishing set. Last rep was difficult even with 2 min rest. Repeat weight Friday.

Wednesday 11/16/11
Barbell Squat: 257.5 lbs 5, 5, 5
Barbell Shoulder Press: 102.5 lbs 5, 4, 4
Power Clean: 122.5 lbs 3, 3, 3, 2, 1; 115 lbs 2


Notes:

Slept 7.5 hours, half scoop of assault. Rested 5 after warmups. Good first set, but doing close to parallel, need to make sure to go a little below parallel. Resting 6.5. Better 2nd set, all reps below parallel. Accidentally expelled air before I wanted to on 1st rep. Form still solid.
Back supported throughout. Took some time between 4th and 5th trip in both sets. Resting 8 before last set. Good final set, felt something right above my tailbone on the right side. Lower back area felt tired and kind of tight, but not in pain. Resting 5.5 with piss after press setup.
Resting 445 after warmups. Very tough 1st set, last rep was the most difficult rep on any exercise in recent memory. Last rep was stuck just above my forehead fire what seemed like an eternity. Resting 5. Couldn't get last rep in 2nd set. Time to reset. Resting 515 before last set.
Got 4 in final set, didn't try last rep. Resting 3.5 after power clean setup. Resting 245 after warmups. Okay first set, didn't really get good stomp until last rep. Racking was fine in all reps. Ok 2nd set. Still not getting the stomp I want, but racking and deadlift portion are both good.
Resting 255. Distracted 3rd set, 2nd rep rack almost bent right wrist, 3rd rep need a small step back with right foot. Resting 310. Mental lapse in 4th set, couldn't rack last rep. Resting 3.5. Rough last set, only got one, lowered weight to 115 to get last two reps.
I think longer rest periods would have allowed me to get all reps. Repeat weight Monday.

Session 26

Saturday, July 28 2012

I had to cancel Friday's session with George because I had way too much work to finish (at work) before the weekend  and I had to make it back to Philly in time to take my sister to #RISE!

So Saturday afternoon, bad luck (typical) followed me and I got stuck on the drive back up to Allentown. My 2:00pm session started at 2:30pm with George usually leaving at 3 on Saturdays. But, because I was late , he scrapped my session and instead asked if I wanted to train with him (which meant going through his workout for the day, which was a lot of leg and back).

The actual workout wasn't difficult, until the after effects which I am still feeling today (Monday 7/30)

Warmup:

Lateral Leg Swings and Head to Toe touches

Dead Lift: Pyramid set: Bar (x 10), +50 (8), +90 (6), + 140 (+3), +180 (3 sets, 3 reps)
Front Squat with Bar: Bar, 10 reps, +10 10 reps, +30 8 reps
Wide Grip Lat Pulldown, 80lbs, 2 sets, 12 reps. 95lbs, 1 set 10 reps
Dumbbell Curl: 25lbs, 3 sets, 12 reps
Iso Lateral Row: 90lbs, 2 sets, 8reps/arm, 180lbs, 1 set, 8 reps/arm
Static Lunge - 25lb dumbbells -- 3 sets of 10 -- done completely incorrectly because I couldn't genuflect all the way.
RDLs - 27.5lbs dumbells, 3 sets, 12 reps.

After that we were done, and I finished up with 300 feet on versa climber and then full set of stretches.

On Sunday, my upper back hurt so much, I think from dead lifts and iso lateral row. And my lats also hurt...it still hurts (everything). Hamstrings are tight too.

Session 25

Thursday, July 19 2012

Had an afternoon session today since I wont be in Allentown on Friday...

Started off with running stairs, alternating with 1x1 sprints and 2x2 sprints - 6 times total.
Lateral Shuffle across a room back and forth 5 times with 5lb medicine ball held out in front
Heels kicking Butt jog across a room 1x
Knees hitting hands outstretched in front jog across a room 1x

---

Dead Lift - 90lbs (10 reps), 145lbs (8 reps), 205 (2 x 3 reps).
Box Squats with bar bell over back - 65lbs (10 reps)

Shoulder and upper back tightness occurred so....

Box Squats with Broom stick over & behind the head - 10 reps
Broom stick squats over & behind the head - 2 x 10 reps

Back to Normal Squats with 65lb bar bell over shoulder, except heels elevated by standing on a bar bell weight - 2 x 10 reps

Then the rest of the session was pretty terrible with Drop Sets:

Chest Press Machine - 135lbs 10 reps, 125lbs 10 reps, My biceps were killed after this -- 100lbs - 5 reps, 70lbs, 6 reps. Lots of gaps of time in between the different weights because I couldnt even move the weight at all because of lack of energy in my arms.

Seated Row Weight Machine - 80lbs 10 reps, 75lbs 10 reps, 70lbs 10 reps, 60lbs 15 reps. I managed to get through these a lot better.

Lateral Cable Pulls - 4lb resistance, 3 sets each arm 10 reps each arm

After that, learned some new foam rolling:

Upper Back Foam Roll - hands at chest, knees bent and then roll from lower back upwards by moving your butt downwards.

Then another stretch -- lying flat on floor, knees bent, head, butt, palms all on floor, and moving your arms extended from your sides, all the way above your head (kind of like snow angels). -- this was surprisingly a good stretch for my shoulder blades and lats.

Exhausted, and drenched -- did my hip and quad stretches and finished off my 4th day in a row at the gym with a nice hot shower.

George was impressed that I could do 205lbs on a dead lift -- and with proper form. He wants me to break 300 by September which is ridiculous.

I just want to break 200lb bodyweight right now and have a beach body! ugh!

SS Month 3: October Part 2

An eventful 2nd half to October. I wasn't overly concerned with recording how much I weighed when I first started lifting heavy on Starting Strength, just every now and then. I weighed in twice, first at 172 lbs and then at 174 lbs. Stalled for the first time in one of my lifts--the squat--and had to reset. Also discovered the amazing benefits of chalk, especially on the deadlift.

Monday 10/17/11
Barbell Squat 250 lbs 5, 4, 2
Barbell Bench Press 125 lbs 5, 5, 5
Barbell Deadlift 245 lbs 3, 2

Notes:

Didn't sleep well, barely 6. Half scoop of assault. Rested 5 min after warmups with piss. First set was okay, kept form even on last rep, depth seemed okay, maybe not as deep as previous sets but still felt like I broke parallel. Took breathing break before last rep. Resting 6.
Racked after 4th rep. Didn't feel like I could get another rep without tweaking something in low back. Left lumbar region sore, but not right. Resting 645. Only did 2 in last set. Bailed mentally more than anything physical. Rested 4.5 with bench setup. Rested 330 after warmups.
Felt like I tweaked something asymmetrically only in left lower back region. Reps did have a bit of a symmetry problem. Also had a focus problem with folks just chillin between the power racks. First set was okay, slow bar speed and 2nd rep hit safety rails on right side.
Resting 4. 2nd set was much better, good form. Bar path could be a little more vertical. Resting 430. Solid final set. Resting 5 including piss and deadlift setup. Resting 6 after warmups. Last warmup set felt heavy as a work set. Definitely feel left lower back from squats in deadlifts.
Supinating right hand. Had to rest after 3 reps. Felt hamstrings fatigue. Surprisingly didn't feel lower back. Resting 230. Really scraping shins. Gutted out last 2 reps, taking breaths and time to focus. Hands never left bar though. Retry on Friday. Retry same squat weight on Wednesday.
Exercise:     Bench jumps 2.5 on Friday. Make sure to get enough sleep. Today was greatly impacted by shitty sleep last few days, especially night before.

Wednesday 10/19/11
Barbell Squat: 250 lbs 2, 1, 0
Barbell Shoulder Press: 95 lbs 5, 4, 2
Power Clean: 117.5 lbs 3, 3, 3, 3, 2, 1

Notes:

Slept about 6.5-7 hours, half scoop of assault. Rested about 3-4 minutes after warmups. Forgot stopwatch, using phone clock. 1st set was okay, took breaths before last rep, resting 5-6 minutes. Felt left side working more than right on last rep. Need to stop caving knees in.
Bailed on 2nd rep in 2nd set. Felt same spot in left lower back. Resting 6 minutes including reset time. Had to bail on first rep in last set; could be stalling soon. Resting 3 after press setup. Rested 3-4 after warmups. Feeling some pulsating pain in left elbow/tricep.
1st set felt strongest in a while. Careful not to push press. Rested 3-4. Last rep got stuck just above forehead. Kept 4th rep locked out a little too long hoping to use bounce reflex. Resting 4-5. Got two reps in. last set after two false starts. Need to be more aggressive in attacking movements.
In other words, get under the bar and be ready to explode. Rested 3 after power clean setup. Resting 3-4 after warmups. Make sure to slam elbows up. First set was okay, don't spread legs too wide when stomping. Reps could have been better. Resting 3-4. 2nd set was just as mediocre.
Bar drifted away from shins again and ended up doing two deadlufts. Still gutted out 3 reps. Resting 3-4. 3rd set was best yet. Still could do better but form was improved over last two sets. Resting 3-4. Good 4th set. I understand what has been happening when bar drifts away from shins.
My ass/hips were too high at the start and lumbar wasn't locked in extension. Lowering hips just a bit leads to better deadlift, proper jumping position and a better clean. The proper deadlift means bar touches proper place on the thigh for the jump. Rested 3-4.
Got first two reps, had to stand up, stretch, relax hamstrings and hip flexors. Got last rep with great form. Last squat attempt @250 on Friday. Repeat press weight next session. Stay @ same weight for power cleans to tighten up form and mechanics.

Friday 10/21/11
Barbell Squat 250 lbs 1; 225 lbs 4, 5
Barbell Bench Press 127.5 lbs 5, 3, 5
Barbell Deadlift 245 lbs 5

Notes:

Had decent sleep last 2 nights, about 7+. Half scoop of assault. Rested 530 after warmups with piss. Only got one rep, bailed on 2nd. Begin reset. Reduced weight to 225 for last two sets. Waited 345 including setup. Got 4 solid reps at 225 but got stuck in the hole on the last one.
Rested 445 after setup. Getting better kinesthetic sense of keeping knees out and making hips do the majority of the work. Great final set. Ready for reset next week. Rested 4 min after bench setup. Rested 330 after warmups. Kept hitting safety bars...
Need to make chest big, squeeze glutes, and keep back arched. Bailed on 3rd rep, rested 415 including setup. Bar speed was slow, but could be also a mental factor. Got 3 reps, but bar path is all over the place. Resting 4 min after setup. Good comeback on final set.
Last rep almost didn't make it, but somehow got it locked out and completed. Mental focus made the difference. Repeat weight next session and kill it. Rested 3 after deadlift setup. Felt some pain on lower back while placing weight for work set. Rested 5 after warmups.
Supinating left hand. Got all 5 reps without both hands ever leaving bar. Did take some time between reps after 3rd rep. Bar kept inching forward whenever I set it down. Try 5 lb jump next session.

Monday 10/24/11
Barbell Squat: (Basically just warmups) 45 lbs 5, 5; 100 lbs 5; 150 lbs 3; 200 lbs 2
Barbell Shoulder Press: 95 lbs 5, 5, 5
Power Clean: 117.5 lbs 3, 3, 3, 3, 3

Notes:

Rested a little under 7 hours, took no xplode. Squat reset today, warmups felt good, last set was a tad challenging compared to the others, but still well within capacity. Made sure form was spot on, especially shoving knees out. Careful not to pause too long at the bottom.
Resting 4 after press setup. Rested 3.5 after warmups. First set was great. Felt easier for the first time in a while. Rested 415 with piss. Good 2nd set as well, felt a little more challenging but still very much in control. Definitely busting through this plateau. Resting 345.
Good final set, took a step steward on 2nd rep and felt a little fatigued after 4th rep, but completed the set. Ready for 2.5 lb jump Friday. Rested 3.5 after power clean setup. Resting 3.5 after warmups, make sure to slam elbows up when racking clean.
Good first set, just make sure to keep deadlift portion closer to body. Resting 3. Good second set, try to stomp in the last three sets. Resting three. Excellent third set, stomping makes a world of difference. Resting 3. Good 4th set, deadlift started drifting but made proper adjustment.
I.e. lowered hips a tiny bit and kept bar close to body. Resting 3. Good last set. Try 2.5 lb jumps again.

Wednesday 10/26/11
Barbell Squat: (continuing reset) 45 lbs 5, 5; 90 lbs 5; 135 lbs 3; 180 lbs 2; 225 lbs 5
Barbell Bench Press 127.5 lbs 5, 5, 5
Barbell Deadlift 250 lbs 5

Notes:

Slept about 7 hours, no pre workout supplement. Warmups felt good with proper form. Resting 4 min before work set. Started chalk today, feels different, way better grip. Work set felt challenging, but form was very good. Made sure to keep knees forced out. Also, didn't feel any lower back tweaks.
Rested 4 after bench setup. Rested 5 with piss after warmups. 1st set was difficult, but got all 5 reps. Bar speed was slow and bar path was less than vertical last 2 reps. Resting 4. 2nd set had similar difficulty and bar speed, but path was much better for last 3 reps compared to 1st set.
Resting 430. Good final set, last rep barely made it, but got it. Try 2.5 lb jump next session. Resting 4 after deadlift setup, excited to see what chalk does. Chalk definitely helped with double overhand grip. Resting 5 after warmups. Supinating right hand.
Glad to hear compliment from older dude who does smith bench. Bar just flew up on the deadlift work set. Chalk is like fucking strength I never knew I had. Didn't even really feel fatigued and probably could have busted out more reps. Chalk is ridiculously helpful. Ready for 5 lb jump.

Frday 10/28/11
Barbell Squat: (continuing reset) 225 lbs 5, 5
Barbell Bench Press 127.5 lbs 5, 5, 5
Barbell Deadlift 250 lbs 5

Notes:

Rested a good 7+ hours. No pre workout supplement. Rested 4 after warmups. Okay first set, looked up on a couple of reps, need to try to keep head down. Rested 7.5 with shit. 2nd set was passable, right knee caved in on first rep, almost looked up on a separate rep, but did a better job...
with keeping knees out and head down rest of the set. Rested 5 after press setup. Squats still feel pretty challenging, strange to think I was able to lift 10% more over a week ago, albeit with crappy form. On the bright side, 2nd session at this weight without any back tweaks.
Rested 4 after warmups. Good first set, struggled with some reps but managed to get all of them. Resting 4. Good second set, last rep was an adventure as it was trying really trying hard not to get up there, but I got it locked out. Resting 445 to make sure I'm fully recovered.
Awesome final set, best out of the three. Rested 345 after power clean setup. Excited for chalk. Remember to stomp and slam elbows up. Rested 345 after warmups. Ehhh first set, reps were racking a little low, can feel the location on my sternum. Forgot to stomp. Resting 3.
Better 2nd set, reps racked much better, still need more stomp, resting 315. A little better 3rd set, great 2nd rep, other ones had slight racking problem. Even if all reps get completed, retry weight wednesday. STOMP, SLAM ELBOWS UP. Resting 325. Again, a little better in 4th set.
Good first 2 reps, last rep lacked some stomp but still racked okay. Resting 335. Good final set, first rep had to take a step back on rack to keep balance. Last rep was very good, stomped and elbows followed suit by slamming up. When I focused solely on stomp, rest of rep works out fine.
Ready for additional work set with squats, ready for 2.5 jump with press, stay at 120 for power clean and work on form.

Monday 10/31/11
Barbell Squat: (reset complete) 225 lbs 5, 5, 5
Barbell Bench Press 130 lbs 5, 5, 4
Barbell Deadlift 255 lbs 5

Notes:

Slept about 6.5. Felt off mentally before heading to gym, but felt a lot better after warmups. Rested 5 with piss. First set was easiest in a while, stance was a little narrower than usual, knees stayed out, no back tweak. Resting 6. 2nd set was good as well, kept head down and knees out.
Kept lower back tight. Like 1st set, didn't need to take extended pauses between later reps. Resting 6. Good final set, proceed with one 10 lb jump if you average 8 hours of sleep next 2 nights. Resting 4 after bench setup. Resting 4 after warmups. Great first set, resting 4.
Difficult to keep arch on lower back and to keep upper back right, but bar speed was pretty good...slowed but still no worry of getting pinned. Last rep barely made it, but still a good 2nd set. Resting 445 for full recovery. Couldn't get last rep in last set, repeat weight on Friday.
4th rep felt like last rep in 2nd set. Was focused and rested enough from last set, weekend's eating and lack of recovery from saturday workout caught up with me. Resting 4 after deadlift setup. Resting 500 after warmups. Right side of lower back feels a bit sore from plate setup.
Supinating left hand. Strong work set, really felt the lift in my quads and hamstrings for some reason. Still had proper form though. Ready for 5 lb jump.

Shaq's Power and relation to his core strength

As my co-writer here is still catching up on...hm....9 months of blogging...

I wonder how Shaquille O' Neal's core strength was in his prime (2000-2006) http://www.youtube.com/watch?v=FJ3FXLyNFew

especially after watching these exercises: http://www.youtube.com/watch?v=KYerbk1LuNE&feature=related

All I want is the power to do that and stamina to do a full court game! #hardwork #mamba

Homework Assignment

Wednesday July 18 2012

3rd day of gym in a row! One of the advantages of not travelling. 

George's homework sheet:

Versa Climber - 350ft

Goblet Squads - 20lbs - 3 x 10

Seated Leg Curl - 65lbs - 3 x 12

Lateral Squads - 3 x 20 (10 each leg)

Hammer Iso Presser - 90lbs - 3 x 10 (I went up 40lbs since May)

Closed Grip Lat Pull down - 90lbs 3 x 12 (increased by 5lbs)

Standing Dumb Bell shoulder press - 20lbs 3 x 10 (increased by 5lbs)

Rope Bicep Curl - 27.5lbs - 3 x 10 (increased by 2.5lbs)

Rope Tricep Pull down - 27.5lbs - 3 x 10 (increased by 2.5lbs)

Planks - 3 30second intervals alternating with 3 - 10 rep Supermans

Full set of stretches on foam roller and cable rope for hip flexors.

Intense Cardio workout

I think this may have been my highest intensity cardio workout in the history of independent working out:

Full set of stretches prior to workout
13 minutes on Air Bike - 1 minute break (above 30-40RPM) and then 20 seconds of 80+ RPM.
350 feet on Versa Climber

My right quad was so fatigued by this point and I was out of breath. After a quick water break....

1000m on Row Machine with the difficulty setting of 3 (out of 10).

Then finished off with
3 sets of 30 second planks alternating with 3 sets of  20 alternating crunches

Stretches hips and IT band and foam rolled quads.

Another trained said he was impressed and would give George the good news ha.

Session 24..... The MAMBA

July 16

Warmup on versa climber - 300 feet. Was pretty easy and I wasn't huffing and puffing finally!

Bar over the head lift - pyramid set bar, +20, +5, - 10, 8, 6 reps

I finally broke 200 on rack dead lift! And another guy have me a skit out for good technique and the best he's seen yet!
90 lbs, 150 lbs, 225 lbs - 10, 8, 6.

Body squats 1 set of 10

Hammer iso press - 90lbs, 120lbs, 150lbs. 3 sets 10 reps. Last set was not good, needed help.

2 foot step, straight leg step up, 3 sets, 10 raises each leg

triceps extension machine - 70 lbs, 3sets 12 reps

Bicep bar curl - just bar, 10 reps, plus 10, 2 sets of 10, back to bar, 1 set of 15 (with a break after the 10th rep)

Front bridge - 2 sets of  10. Back was tight on the way up...

Full set of hip stretches and quad foam rolling after I was done.

Session 23

Friday, July 13 2012

I realized I forgot to blog about a couple of sessions with George, but I'm definitely at 23 now...

No warmup
Single Arm Cable pull with Knee Kick, 3 sets, 10 reps each leg
Single Arm Lat Pull down, alternating arms, 70lbs, 3 sets, 20 reps
Floor Dumbell press - Pyramid set, 30, 40, 45lbs, 3 sets, 12, 10, 8 reps.
Forward Lunge, 3 sets, 20 steps
Leg Press, 80lbs, 125, 140lbs, 3 sets, 20 reps
Row Machine - 1000m in 5:05mins

I closed my eyes while I did the row machine and maintained a pretty good pace until George messed up my focus by telling me how much more I had --- then I was completed gassed and struggled the last 200m.

He wants me to get down to 4:30 in a 1000m. I also told him how I could bang out knee pushups pretty easily and he said he doesnt care about that -- he wants normal pushups! But progress is progress. I do feel stronger.

Random Workout

Thursday July 12, 2012

Foam rolled quads, hips.

Versa Climber - 300ft

AirBike - 20 seconds over 80RPM  and then 1 minute of riding at 30-40RPM. Did this for 12 mins.

Plank - 3 sets of 30 seconds per set

Alternating Crunches, 3 sets of 20 alternating taps

Knee Pushups, 3 sets of 10

Session 18

Monday, July 9th

After a week+ of not seeing George, I anticipated this workout, but also knew it would be a bitch...

Surprisingly, minus one terrible event, it went pretty well!

Stretched Hip Flexors with Pidgeon stretch on table prior to cardio

250ft on Versa Climber

Single Leg Dead Lift -- except not lifting anything -- just touching a kettle bell on the floor - 2 sets, 10 reps

Rack Dead Lift - 150lbs, 4 sets, 10 reps

Over the Head Bar shoulder press -Pyramid Set - Bar, +10, + 15. 3 sets, 10 reps

Box Squats with bar on 22inch stool - Bar, +10, 2 sets, 10 reps

Box squats with bar on shoulder/arms crisscrossed Bar + 10, 2 sets, 10 reps

Single Arm Row with Kettle Bell - 30lbs - 2 sets 10 reps

Cable Flies (red cable), 3 sets, 20 reps

Split Squats, 2 sets, 10 reps each leg

After the Box Squats, my lower back was so incredibly and painfully tight. I couldnt stand up staight for more than a few seconds, it was that uncomfortable. George said it was because my hip flexors aren't firing and my stabilizer lower back muscles are over compensating for it.

It was so bad during the last 3 exercises that I had to leave to foam roll my back -- which I don't think helped at all.

We finihsed up with 5 "runs" up and down the 25 stairs....it was more like speed climbing at that point because I was so tired and in pain. 

If it wasn't for the back pain, it would've been a relatively "easy" workout.

I inquired about swim lessons from the front desk so I can add that as a sole cardio session.

Back seemed fine after a hot shower though my legs feel so weak when I walk....

Session 17

Friday, June 29th

Probably one of my worst workouts in terms of ability to perform and just positive energy:

Fitness assessment:
Lost 5 lbs but over the course of just a month -- terrible!
Fingers to toes flexibility, Grade 20 (I dont know what I was when I started)
6 pushups! Way better than doing just one
Right hand grip strength - 60. Left hand grip strength 52 (sigh)
Body Fat Comp - so baddddd - fuck -- still above 30%.

But I suppose that is reassuring -- if I lose all that fat, I can get to my dream weight of 165lbs.

Workout:

No warmup because we were running late

5 exercise circuit:
Prisoner Jump Squats - 12 reps

Pump Shoulder Press - 25lbs - 12 reps each arm
Rack Dead Lift (dont know the weight) - 10 reps

Pushups on same dead lift bar - 6 pushups
Jump and Jacks - 30

On the 3rd set of these -- on the jump and jacks - I got a really sharp cramp on the my left back side area which George was was probably a Lat pull -- everytime I breathed, it hurt really bad. After like a 5 minute break George modified the set to:

2 sets of:

Standing (arms out) body squats - 12 reps

Pump Shoulder Press - 25lbs - 12 reps each arm
Rack Dead Lift (dont know the weight) - 10 reps
Incline Pushups on higher bar - 10

I was dying on the shoulder press -- my shoulders were so tired. He wanted to get rid of jump and jacks and do jump rope but I kept jumping too high. I told him I was never able to jump rope properly so he said he wants to work on that.

The last thing we did before we cut the workout short was

Drop set of Tricep Pulls:

45lbs - 8 reps
40lbs - 10 reps
35lbs - 5 reps (My arms could not do any more)
30lbs - 12 reps

Next week - I was going to take off Monday for a Wedding, Tuesday George is off, Wednesday is 4th of July, and then Thursday & Fri -- travel for work -- so I wouldn't be able do a session till following Saturday or Monday.

So -- I decided to just come in Monday morning and do a session and then go home. Waste of gas, but needs to be done.

I really think I have to eat salads just to lose more weight. With Chris, I did planet fitness pretty much everyday -- whereas now, because of travel, I don't consistently go to the gym. Even when it's downstairs for some really bad reason, I dont have the motivation. Plus, when I go out, I like to try different (usually high calorie food)

It sucks!

Hotel Workout

Completely screwed up my sleep schedule...but after field work on Wednesday, June 29th...

Woke up at 9 and mustered up motivation to go down to Mariott gym (small gym which had treadmill, elliptical, bike, and a weight rack)

10 minutes on Treadmill - Incline of 9.0, speed at 3mph and walking

Shoulder Press - 15lb dumbell - 3 sets, 12 reps
Single Arm Bench Row - 40lbs - 3 sets, 12 reps
Goblet Squat - 20lb dumbell - 3 sets 12 reps.

Better than nothing I suppose for a workout I started at 11pm

Homework assignment session

No training session till Friday (or Saturday) -- will be gone for travel this week for work

George's assignment:

1 mile ran on elliptical at resistance 10 (warmup)

Goblet Squat - 20lb dumbbell - 3 sets, 10 reps
Iso Incline Chest Press Machine 50lbs - 3sets, 12 reps
Lateral Squat - 3 sets, 10 reps each leg
Close Grip Lat Pull down - 85lbs - 3 sets, 12 reps
Leg Curl - 65lbs, 3 sets, 10 reps
Standing shoulder press - 15lbs each arm, 3 sets, 12 reps
Rope Pulldown - 34.5lbs - 3 sets, 12 reps (the assignment had 25lbs, but that was wayyy to easy -- maybe I am getting stronger?)
Rope Bicep Curl - 34.5lbs - 3 sets, 12 reps (see above note)
Elbow Plank - 3 sets, 30 seconds rep
Superman Lifts, 3 sets, 10 reps.

SS Month 3: October Part 1

The first half of my 3rd month of Starting Strength started with a nice milestone: 2 45 pound plates on each side for squats. Progress a little spotty on some of my lifts but the overall direction is trending nicely upward. Starting to see a real struggle getting power clean to progress since the complexity of the lift is really difficult to master without a coach or just someone who knows the lift to provide another eye. Technique, possibly more than strength,  really limits this lift.

Monday 10/3/11
Barbell Squat: 225 lbs [2 45# plates on each side, like a growing boy should] 5, 5, 5
Barbell Bench Press: 117.5 lbs 5, 5, 5
Barbell Deadlift: 235 lbs 5

Notes:

Slept around 6.5 hours. Took 3/5 scoop assault. Rested 3 min after warmups. First set was okay, need to make sure to keep eyes at correct angle. Might have been cutting squats a bit too short on last reps. Resting 315. 2nd set was odd. Felt like I couldn't balance bar.
Left hand started hurting from bar placement. Also felt like I was slightly falling forward. Resting 330. Fixed bar placement on last set which was the best by far. Rested 5 min including bench setup and piss. Resting 300 after bench warmups.
1st set went okay, kept grazing the right safety bar, but bar speed was good. Could do a better job of keeping chest big. Resting 315. 2nd set was good, grazed the safety bar fewer times. Bar speed did slow a bit. Resting 330.
Final set was best, only grazed bar on last rep. Rested 430 including deadlift setup. Resting 330 after deadlift warmups. Supinating left hand. Set was challenging, but still felt strong. Need to make sure not to drag bar against body on the way up. Start loading by 5 lb increases.
Squat feels ready for next 5 lb jump. Need to brush up on bar and hand positioning. Bench feels ready for next 2.5 jump. Deadlift should go up by 5 lbs next session.

Wednesday 10/5/11
Barbell Squat: 230 lbs 5, 4, 3
Barbell Shoulder Press: 90 lbs 5, 5, 5
Power Clean: 115 lbs 3, 3, 3, 3, 3

Notes:

Slept around 6.5 hours. Full scoop of assault. Rested 315 after squat warmups. 1st set could have been better, but still got 5 decent reps. Need to stabilize core better and improve form. Keep mentally focused. Rested 345.
Had to bail on last rep in 2nd set. Felt a hitch on 4th rep where I had to rely on back to muscle bar up. Rested 430 after setting up bar again. Really think sleep deficit affected session. Will try weight again on Friday.
Did 3 solid reps in last set, but legs turned to jello and didn't try going down after a 5 second pause after 3rd rep. Just didn't feel like I had anything left in the tank. Rested 3 minutes after press setup. Rested 3 min after warmups.
First set was rock solid, great bar speed. Resting 3 min. 2nd set was way more challenging. Bar speed slowed overall and 4th and 5th reps had major sticking points. Had to really utilize reflex bounce on last rep. Rested 330.
3rd set was still challenging but better than second set. 2.5 jump next time. Rested 230 after power clean setup. Rested 315 after warmups. Excellent 1st set of power cleans. Resting 230. Remember to crowd the bar, keep ass up, and explode. 2nd set was good with room to improve.
Rested 230. 3rd set was okay, didn't feel bar touch spot on thigh on the way up last 2 reps, but still had solid racks. Rested 230. 4th set was better, hit all checkpoints. Rested 230. 5th set was ok given efforts at self preservation unracking. 5 lb jump next time.

Friday 10/7/11
Barbell Squat: 230 lbs 5, 5, 5
Barbell Bench Press: 120 lbs 5, 5, 5
Barbell Deadlift: 240 lbs 3, 2

Notes:

Didn't sleep well, maybe 5 hours and in parts. Half scoop of assault. Rested 4 min after warmups. First set was excellent. Bar felt light on shoulders, form felt better, especially compared to last couple of sessions. Was locked in mentally. Kept neck in proper anatomical position.
Rested 4 min. 2nd set was very challenging. Had to take several breaths after 4th rep, but managed to get out of the hole on last rep. Resting 500. Last set is in the running for hardest accomplishment yet. Took more breaths and seconds between 4th and 5th reps than any exercise yet.
Rested 630 with bench setup. Rested 330 after warmups. Bailed on fucking 2nd rep. Resting 230 with reset. Decent 1st set, never touched safety bars, took a lot to muscle up last rep. Resting 330. Challenging 2nd set, really struggled with last 2 reps. Lot of lateral movement,
need more vertical bar path. Resting 415. Last set was again challenging, last rep grazed safety bar on left side, but still a good set. Ready for next 2.5 lb jump. Rested 330 including deadlift setup. Last set of warmups was tougher than expected. Resting 445, supinating right hand.
Did 3 and couldn't do 4th. Resting 2 min before trying to get last 2. Got last 2. With all attempts, had trouble with the bar rolling back after setting it down. Retry weight next session. Squats benefited from watching SS vid again and following cues. Bar speed was ok. Ready for 5 lb jump.

Monday 10/10/11
Barbell Squat: 235 lbs 5, 5, 5
Barbell Shoulder Press: 92.5 lbs 5, 5, 5
Power Clean: 120 lbs 3, 2, 1; 117.5 lbs 2, 2

Notes:

Slept about 7 hours. Half scoop of assault. Went to gym later because of day off. Rested 345 after warmups. First set felt ok. Room for improvement. Keep proper head position. Set felt stable at least. Rest 400. 2nd set was challenging. Really struggling to get breaths...
Even after 2 reps. Still managed to get all reps with good form. Resting 500. Third set was a major challenge, felt like nearly quitting after 3rd rep but locked in and fought through. Really had to use bounce reflex on last rep and maybe went too deep/
Let lower back relax at the bottom. Still a good set. Rest 6 with press setup. Rested 330 after warmups. First set was difficult, had to step forward on last rep to keep balance. Last two reps were both just barely done. Resting 330. Much better 2nd set. Resting 345.
Final set was okay, felt like I may have done one push press rep. Still okay to try 95 next session. Rested 430 with power clean setup. Rested 3 after warmups. 1st set was eh, had one failed rep but 3 good ones. People crowding space fucked rhythym up. Resting 3.
Only got two reps in 2nd set, still annoyed by people up in my space. Resting 330. Only got one rep in third set. Dropped weight to 117.5 Resting 330. Got 2 reps using 117.5 in 4th set. People still crowding space. Resting 345. Feel really tired in all these sets.
Last set only got two at 117.5. Felt scared and intimidated of these reps partly because I felt so drained. Repeat weight at 120 on Friday. Squat ready and press ready for appropriate jumps. Need to keep focused mentally during power cleans.

Wednesday 10/12/11
Barbell Squat: 240 lbs 5, 5, 5
Barbell Bench Press: 122.5 lbs 5, 5, 5
Barbell Deadlift: 240 lbs 5

Notes:

Slept well, over 7 hours. Half scoop of assault. Rested 345 after warmups. First set went okay, felt my back work mostly. Need to keep head down and utilize bounce reflex better. Resting 430. Second set was a bit better, kept head down. Back angle seems to keep changing too much for my liking.
Resting 500. Didn't need to catch my breath between reps as badly as last couple of sessions. Last set was pretty good, mental challenge by 3rd rep as usual. Back seems to lose tightness as I fatigue, need to focus on not letting it relax at the bottom on last reps of sets. Rested 530 with bench...
Setup and piss. Rested 330 after warmups. 1st set was tough, last rep almost didn't make it. Make sure not to get stuck at the top. Resting 345. Fucked up 2nd rep and racked it. Waiting 230 and restarting 2nd set. Ok 2nd set, 4th and 5th rep almost didn't make it.
Left tricep seems noticeably weaker. Resting 420. Final set was passable, last rep again barely made it and was questionable if it locked out on top, but I'll take it. Rested 430 with deadlift setup. Rested 430 after warmups. Supinating left hand.
Good set. Had a little trouble as bar kept rolling forward when being set down. Rolled far enough after 2nd rep that I had to slightly readjust. Hands never left the bar though. Took a couple of breaths between reps starting with 3rd rep and could feel heart beating, but powered through them.
Ready for next squat jump, make sure to keep back tight even when fatigued. Bench was trouble but try 125 next time. Deadlift should go up by 5 as well. On last rep, felt my right hamstring which I tweaked yesterday playing bball. Friday 10/14/11 Barbell Squat: 245 lbs 5, 5, 5 Barbell Shoulder Press: 95 lbs 4, 4, 5 Power Clean: 120 lbs 3, 1; 117.5 lbs 3, 3, 3 Notes: Notes: Slept about 7 hours, half scoop of assault. Rested 545 after warmups, includes piss time. Good first set, felt relatively easier than previous sessions, but still challenging. I think the wider stance helped as well as focus on keeping back tight. Resting 430. Exercise:     2nd set was more challenging, similar difficulty as previous sessions. Took breaths before last rep, form could've been better. Resting 530. Last set was challenging, last rep was pretty ugly, relaxed back at the bottom and came up on to my toes on the way up as I tried to rack early, Exercise:     still an acceptable set. Rested 415 after press setup. Rested 4 after warmups. Last warmup set felt a bit heavy. Had some gas problems at beginning of 1st set. Got 4 reps, last one stuck at forehead. Resting 345. Couldn't get first rep over my head. Lowered weight, only got... Exercise:     4 reps, last rep stuck at forehead again. Resting 415. Good comeback set. Rested 430 min including power clean setup. Resting 4 min after warmups. First set was not bad. Need to make sure to keep bar close to body in initial pull. Good stomp last rep. Resting 3. Exercise:     Only got first rep. Lowering weight. Resting 3. Good comeback set. Pretend the bar is talking shit about family to get angry at it. Resting 3. Ok 4th set, had to stand up a few times as glutes and back were fatigued. Resting 3. Good final set. Stay at this weight to work on form. Exercise:     Squats are ready for next weight, just really try to be mindful of form even on the reps which are the most challenging. Retry press at 95 next session. Stay at 117.5 for next power clean session.