So after watching about an hour of random youtube basketball videos, I realized it was already getting late and close to gym close time (about 2 hours to spare)
I went in for purely a cardio sesssion and I noticed that progressively, my quads and glutes were getting pretty sore from Monday's session.
Cardio:
Hip Flexor and IT band stretches
1 mile on the Elliptical at Resistance of 9
206 feet on the VersaClimber (though 200 was my goal, my HR was over 200bpm, so I slowed down and had to just walk around to get it back down because it felt too high)
1 mile on the Treadmill at 3.3mph speed (slow paced "speed" walking
15 minutes on the bike to finish
Foam rolled hips, quads and back
It was a pretty good feeling afterwards. I think weather had a lot to do with it. The gym is pretty dead after 7pm I've noticed, virtually dead around 9pm. (HPC closes at 10 as opposed to PF which is 24 hours).
Tomorrow will be my homework assignment that George left me.
Cheers
Tuesday, March 20, 2012
Monday, March 19, 2012
Sessions 4 and 5
Didn't have time to blog Friday since the plan was to reunite with Mark on Friday evening for a semi-weekend filled festivities.
Session 4: I'm trying to remember what we did....
10 minute warmup on elliptical, resistance 9
-Single Leg in Air (up and down) while one leg is down - alternating, 3 sets of 10
-Pushup Position, touch elbow with one hand, alternating, 3 sets of 20
-Sit down/stand up from low platform with two five pound weights, 3 sets of 10
-Rope pull (increasing weights, dont know what they were, but this was easy) 3 sets of 10
-Sumo squat - dead lift stance -- couldn't do this, so we had to make less weight, and platform higher off the floor - 3 sets of 10
-Hip Flexor stretch in between (both legs)
Then, new cardio machine...."VersaClimber" (www.versaclimber.com)....thought it was easy at first, its basically like you are climbing a ladder. Needed to "climb" 200 feet while maintaining a stride length of 5-6 feet, which was harder than I thought. But, it was interesting that he said people usually collapse after a 100feet. Just 1 set. Took a water break of 10 seconds at 100 feet. When I got off, I was so out of breath, I could barely stand.
-Finished session with 3 sets of 10 inclined pushups on a bar.
_______________________________________________
Saturday, played Basketball with Mark. Mark basically taught me from scratch how to play in the post since I have an affinity for outside jumpers, particularly from beyond the arc. I learned 3 good moves and hopefully can execute them in the future in an actual pick up game. My biggest annoyance/problem is that when I'm in the post, I can't back down guys my own size, and when I have a player that's way smaller/shorter than me, I panic and turn the ball over. At least now, I know what I need to do, footwork wise to score some easy buckets.
I don't think that really counted as a workout because I was pretty tired just running to get the ball back and forth, but I think it was more a workout for Mark haaaaaaaaaaaaaaaa.
Then both Saturday and Sunday nights, I think I was in caloric gain from binge eating at restaurants. But, I was pretty solid all week, so I didn't feel that guilty about it. Salads suck, but its all for a BIGGER PURPOSE!
Session 5:
Warm up on Elliptical, 7 minutes, resistance of 9
Reviewed Food logs. Week 1 was worse than week 2. Week 2, IMO, was the best I've eaten in months. Definitely in deficit each day. However, biggest criticism (George didn't even bother looking a week 2) was the lack of protein in Week 1. He said I've gotta go wayyy up in Protein throughout the day. The rule of thumb, he said was, a 1g protein per pound of body weight. This is something I'm going to have to wrestle with.
-Stairs: 10 stairs, run up, single step at a time, jog down - 10 times
--
Based on my huge issues with hip flexibility, George brought in the facilities movement expert / physical therapist to check out my issues. So he examined how I squat and did a couple of different tests -- one where I try and squat while pushing down on his extended arms (as balance, I guess). Then another one where I lay on my stomach and rotates both legs to gage flexibility. The long story short -- I apparently have retroverted pelvic joints...something I have to brush up on my anatomy. And the bottom line, as he told George is just to deal with it. I can squat with my legs closer together, so he said work to my strengths and see how it goes.
--
Split Squats, 2 sets, 10 reps each leg. First set was with arm support on the bars
Lateral Squats, 2 sets, 10 reps each leg. (Alternated with Split Squats)
My feet were throbbing from the stairs (need to get new shoes -- George suggested the Nike Flex Trainer (http://www.zappos.com/nike-flex-trainer-black-metallic-silver-white) and he brought over another guy at the gym (random client I guess who is ALWAYS at the gym and in solid shape) who was wearing them,.
We switched over to chest/upper body:
-Dumbell Bent-over-row. 35lbs. 3 sets, 10 reps, each arm.
-Dumbell Chess Press. 30lbs each arm. 3 sets, 8 reps. My right hand has a tendency to cramp, so I have to hold weights with just four fingers now...super weird (and unstable). 3rd set on this was gruesome. Tough
-Barbell Curl (15+30lbs). 3 sets, 10 reps.
-Diagonal Toss with 7lb medicine balll. 3 sets, 10 reps each side.
I was pretty exhausted all around. George warned me that I might not be able to walk tomorrow because of the split squats. Tomorrow's plan is Cardio. Probably the versaclimber since I was drenched after using it.
*thought of widsom 2* -- one thing thing that helps me focus on eating less and also less temptations is the fact that during each workout, I go in pumped like I can kill it, but pretty much after whatever first sets of exercises we do, I'm dead. Soooo my logic is, eat less and it will be easier (because less weight to impede progress). So anytime I look at something like a snack (cookie or cake or ice cream), I say....if I eat that, my ass will get kicked harder when I see George. Hopefully this carries me far.
Also, I told George my target weight of 165. He kinda snarked and said NOOOOO way! He is around 5'7 or 5'6 and he said he is 163 and that for my height (as Mark has told me for years...as well as several friends...and my dad), a good weight for me would be 210, 220 with mad muscle. But, I really want to get to under 200, just for a light frame. and then i can #ATTACKFASTANDSTRONG. I'll have to work to prove my doubters wrong. Besides, 6'0, 165 is attainable. See: Franchise Player from 2001.
Cheers!
Session 4: I'm trying to remember what we did....
10 minute warmup on elliptical, resistance 9
-Single Leg in Air (up and down) while one leg is down - alternating, 3 sets of 10
-Pushup Position, touch elbow with one hand, alternating, 3 sets of 20
-Sit down/stand up from low platform with two five pound weights, 3 sets of 10
-Rope pull (increasing weights, dont know what they were, but this was easy) 3 sets of 10
-Sumo squat - dead lift stance -- couldn't do this, so we had to make less weight, and platform higher off the floor - 3 sets of 10
-Hip Flexor stretch in between (both legs)
Then, new cardio machine...."VersaClimber" (www.versaclimber.com)....thought it was easy at first, its basically like you are climbing a ladder. Needed to "climb" 200 feet while maintaining a stride length of 5-6 feet, which was harder than I thought. But, it was interesting that he said people usually collapse after a 100feet. Just 1 set. Took a water break of 10 seconds at 100 feet. When I got off, I was so out of breath, I could barely stand.
-Finished session with 3 sets of 10 inclined pushups on a bar.
_______________________________________________
Saturday, played Basketball with Mark. Mark basically taught me from scratch how to play in the post since I have an affinity for outside jumpers, particularly from beyond the arc. I learned 3 good moves and hopefully can execute them in the future in an actual pick up game. My biggest annoyance/problem is that when I'm in the post, I can't back down guys my own size, and when I have a player that's way smaller/shorter than me, I panic and turn the ball over. At least now, I know what I need to do, footwork wise to score some easy buckets.
I don't think that really counted as a workout because I was pretty tired just running to get the ball back and forth, but I think it was more a workout for Mark haaaaaaaaaaaaaaaa.
Then both Saturday and Sunday nights, I think I was in caloric gain from binge eating at restaurants. But, I was pretty solid all week, so I didn't feel that guilty about it. Salads suck, but its all for a BIGGER PURPOSE!
Session 5:
Warm up on Elliptical, 7 minutes, resistance of 9
Reviewed Food logs. Week 1 was worse than week 2. Week 2, IMO, was the best I've eaten in months. Definitely in deficit each day. However, biggest criticism (George didn't even bother looking a week 2) was the lack of protein in Week 1. He said I've gotta go wayyy up in Protein throughout the day. The rule of thumb, he said was, a 1g protein per pound of body weight. This is something I'm going to have to wrestle with.
-Stairs: 10 stairs, run up, single step at a time, jog down - 10 times
--
Based on my huge issues with hip flexibility, George brought in the facilities movement expert / physical therapist to check out my issues. So he examined how I squat and did a couple of different tests -- one where I try and squat while pushing down on his extended arms (as balance, I guess). Then another one where I lay on my stomach and rotates both legs to gage flexibility. The long story short -- I apparently have retroverted pelvic joints...something I have to brush up on my anatomy. And the bottom line, as he told George is just to deal with it. I can squat with my legs closer together, so he said work to my strengths and see how it goes.
--
Split Squats, 2 sets, 10 reps each leg. First set was with arm support on the bars
Lateral Squats, 2 sets, 10 reps each leg. (Alternated with Split Squats)
My feet were throbbing from the stairs (need to get new shoes -- George suggested the Nike Flex Trainer (http://www.zappos.com/nike-flex-trainer-black-metallic-silver-white) and he brought over another guy at the gym (random client I guess who is ALWAYS at the gym and in solid shape) who was wearing them,.
We switched over to chest/upper body:
-Dumbell Bent-over-row. 35lbs. 3 sets, 10 reps, each arm.
-Dumbell Chess Press. 30lbs each arm. 3 sets, 8 reps. My right hand has a tendency to cramp, so I have to hold weights with just four fingers now...super weird (and unstable). 3rd set on this was gruesome. Tough
-Barbell Curl (15+30lbs). 3 sets, 10 reps.
-Diagonal Toss with 7lb medicine balll. 3 sets, 10 reps each side.
I was pretty exhausted all around. George warned me that I might not be able to walk tomorrow because of the split squats. Tomorrow's plan is Cardio. Probably the versaclimber since I was drenched after using it.
*thought of widsom 2* -- one thing thing that helps me focus on eating less and also less temptations is the fact that during each workout, I go in pumped like I can kill it, but pretty much after whatever first sets of exercises we do, I'm dead. Soooo my logic is, eat less and it will be easier (because less weight to impede progress). So anytime I look at something like a snack (cookie or cake or ice cream), I say....if I eat that, my ass will get kicked harder when I see George. Hopefully this carries me far.
Also, I told George my target weight of 165. He kinda snarked and said NOOOOO way! He is around 5'7 or 5'6 and he said he is 163 and that for my height (as Mark has told me for years...as well as several friends...and my dad), a good weight for me would be 210, 220 with mad muscle. But, I really want to get to under 200, just for a light frame. and then i can #ATTACKFASTANDSTRONG. I'll have to work to prove my doubters wrong. Besides, 6'0, 165 is attainable. See: Franchise Player from 2001.
Cheers!
Thursday, March 15, 2012
SS Month 2: September Part 1
The backlog continues. It was exciting to see linear progression in action with only a month's experience of lifting.
Monday 9/5/11
Barbell Squat: 190 lbs 5, 5, 5
Barbell Shoulder Press: 83 lbs 4, 5, 3
Power Clean: 100 lbs 3, 3, 3, 3, 3
Notes:
Wednesday 9/7/11
Barbell Squat: 195 lbs 5, 5, 5
Barbell Bench Press: 115 lbs 5, 2, 5
Barbell Deadlift: 225 lbs 2, 1, 1, 1
Notes:
Friday 9/9/11
Barbell Squat: 200 lbs 5, 5, 5
Barbell Shoulder Press: 83 lbs 5, 5, 5
Power Clean: 105 lbs 3, 3, 3, 3, 3
Monday 9/12/11
Barbell Squat: 205 lbs 5, 5, 5
Barbell Bench Press: 115 lbs 5, 5, 5
Barbell Deadlift: 215 lbs 6
Notes:
Wednesday 9/14/11
Barbell Squat: 210 lbs 5, 5, 5
Barbell Shoulder Press: 85 lbs 5, 5, 5
Power Clean: 110 lbs 1, 0, 0, 0, 105 lbs 4
Notes:
Slept only 6 hours, took near full scoop of assault [preworkout supplement]. First set of squats was really strong. Resting three minutes between sets. Second set was a little more difficult. Kept form, but felt more fatigued. Fourth rep started to slow getting out of the hole.
Resting 350 after second squat set. Third set felt stronger, same level as first, just about. Rested around 345 before press warmups. Rested 330 before first working set. Bar speed was slower but got all 5. Resting 345-4.
Got second set with about the same bar speed. Last rep barely got up there. Resting 4 to 420. Barely barely got last rep. Try 1.5 jump since bar speed was really slow. Rested 2 minutes before power clean warmups. Rested 215 before work sets.
Only got first rep in first set of power cleans subsequent attempts got stuck on jump. Rested 3 minutes and didn't even have energy to jump in second set.
Third set, gave full effort but could only manage jumping and did not attempt to rack any reps. Perhaps it's primarily a function of sleep deficit. Rested 215 before next set. Fourth set same as third. Rested 220 before final. [Decided to lower weight and did 4 reps at 105. Power cleans can be super draining since they're so explosive and rely heavy on technique.]
Friday 9/16/11
Barbell Squat: 215 lbs 5, 5, 5
Barbell Bench Press: 115 lbs 5, 5, 5
Barbell Deadlift: 225 lbs [2 45 plates on each side. Feels good.] 5
Notes:
Rested 3 minutes after squat warmups. First set felt strong, resting 330-345. Second set was strong as well, really felt my hip drive initiating the movement. Resting 330-345. Last set had some symmetry problems (left right tilting)
Third set of squats was still strong. Ready for next jump. Really got good sleep last two nights. Rested avg of 8 hours. After bench warmups, rested 330. First set had some reps which grazed safety bars, but only momentarily. Rested 330. Will try to avoid bars second set.
Second set felt great, best yet. Kept chest big entire time and got every rep to touch chest. Bar speed was good. Resting 345. After deadlift warmups, rested 4 min.
Killed deadlift set. Used alternating grip, left hand supinated. Was so hyped that I did an extra rep at the end. Will try another 10 lb jump because bar speed was excellent.
Monday 9/5/11
Barbell Squat: 190 lbs 5, 5, 5
Barbell Shoulder Press: 83 lbs 4, 5, 3
Power Clean: 100 lbs 3, 3, 3, 3, 3
Notes:
| Squats progressed without a hitch. ready for next jump. |
| First set of press was difficult and only got 4 reps. Probably due to recovery deficit. Last rep in first set got to about my forehead. Only rested two minutes after last warm up set. Got all reps in second set. Rested 4 minutes after 2nd set but only got 3 reps in last set. Will repeat weight Fri. |
| Power cleans progressed just fine. Ready for next jump. |
Wednesday 9/7/11
Barbell Squat: 195 lbs 5, 5, 5
Barbell Bench Press: 115 lbs 5, 2, 5
Barbell Deadlift: 225 lbs 2, 1, 1, 1
Notes:
| Overslept; slept around 1045, got up at 610. Not much time to digest. Also nursing a tweaked left elbow/tricep; first set of squats was tough, felt difficulty right in the middle of 4th rep. |
| 2nd set of squats went easier than first. Rested 345 after first set. 3rd set was about as easy as 2nd set, except bar kept rolling around on my back. Maybe my tricep tweak had something to do with it. |
| 1st set of bench press was challenging with slower bar speed. Might want to lower rack next time so that 10 is visible. Had to bail on 2nd set on 3rd rep. Rested 3 minutes, lowered rack and got 3rd set. Maybe just lost focus on 2nd set. Repeat next time. |
| Deadlift was the toughest thing I may have done in recent memory. Every rep had a couple of "false starts". After the first 2 reps, I had to take a 30 sec rest break away from the bar. Took a lot longer than usual between reps, but gutted out last 3. |
| I didn't hurt anything doing deadlift, but my form could have been less than ideal. My grip strength also was a factor as I had much difficulty with double overhand and weight kept sliding down. Will repeat weight next time. |
| After some research, I believe I wasn't technically doing sets of deadlifts past couple of sessions (maybe last 3) and doing clustered singles instead. Going back to 215 next workout and making sure I do actual sets, i.e. hands never leave the bar. |
| Depending on bar speed and overall feeling doing 215, will determine whether to continue with 5 or 10 lb jumps. strongly consider lowering jumps from 10 to 5 after successful 225 lb set of deadlifts. |
Friday 9/9/11
Barbell Squat: 200 lbs 5, 5, 5
Barbell Shoulder Press: 83 lbs 5, 5, 5
Power Clean: 105 lbs 3, 3, 3, 3, 3
Notes: First set of squats went okay. accidentally touched a safety bar on the way down with 3rd or 4th rep but otherwise everything went smoothly. Second set went without a problem. Really starting to sweat just from these squats, even just after first set. |
| Bar speed okay in third set like first two, but had to really dig deep for last two reps. Keep an eye out for bar speed next jump. Really sweating after squats. |
| First set of press was challenging, but bar speed was okay. Really had to gut out last rep but still got it. Left elbow still touchy. Strongly consider only a 2 lb jump next time if you get next two sets. |
| I was shaking like a mother in the second set. Arms felt like they were gonn give out, but I still got all five reps with okay bar speed. Resting closer to 4 minutes after second set. |
| The four minute rest really helped since the last set of presses was by far the easiest and best overall. Jump up two lbs for next session. |
| First set of power cleans was okay; could have racked them more smoothly, but still acceptable. The thigh banging on the way down is starting to get annoying. Second set was much better. Consciously tried to touch thigh on way up. |
| Third set was okay, was up too forward on last rep, but still aight. Making sure I get three quality reps instead of four or five reps to get three good ones. |
| Fourth set was a tad sloppy. first two reps were great, last rep racked on my chest first, tried a 4th rep which I bailed out mid jump. Fifth try was subpar as I shrugged too early but still managed to rack it even though I was too vertical and not in a partial front squat. |
| Fifth set was acceptable, was already feeling gassed during fourth set. Forgot to stomp on second rep and third which makes racking awkward since I'm standing up too straight as opposed to partial front squat. Ready for next jump, but make sure to stomp. |
Monday 9/12/11
Barbell Squat: 205 lbs 5, 5, 5
Barbell Bench Press: 115 lbs 5, 5, 5
Barbell Deadlift: 215 lbs 6
Notes:
| First set of squats was moderately difficult. Felt a little lightheaded before starting, but was okay. accidentally touched right safety bar on way down for 3rd rep, but would have gotten them all regardless I believe. |
| Second set felt stronger but my form might not have been as solid as I would've liked. Rested 4 minutes after first set. Will make sure to concentrate on form for last set. |
| Final set of squats was done well.ready for next jump. Was really sweating throughout squats. First set of bench had really slow bar speed. rested three minutes after warmups and 330 after first set. Remember to keep chest BIG. |
| Chest collapsed during second set of bench press so third or fourth rep hit safety bars first and I had to bail. Previous reps also were clanging off the bars as well. Will have to repeat weight friday. Got 3rd set at least. |
| Last set of bench was good with decent bar speed. Jumped straight into deadlift warmups then rested before work set for 3 minutes. Work set went great with good bar speed. Only problem was grip strength started to falter. Will try 225 with alternating grip on Friday. |
Wednesday 9/14/11
Barbell Squat: 210 lbs 5, 5, 5
Barbell Shoulder Press: 85 lbs 5, 5, 5
Power Clean: 110 lbs 1, 0, 0, 0, 105 lbs 4
Notes:
Slept only 6 hours, took near full scoop of assault [preworkout supplement]. First set of squats was really strong. Resting three minutes between sets. Second set was a little more difficult. Kept form, but felt more fatigued. Fourth rep started to slow getting out of the hole.
Resting 350 after second squat set. Third set felt stronger, same level as first, just about. Rested around 345 before press warmups. Rested 330 before first working set. Bar speed was slower but got all 5. Resting 345-4.
Got second set with about the same bar speed. Last rep barely got up there. Resting 4 to 420. Barely barely got last rep. Try 1.5 jump since bar speed was really slow. Rested 2 minutes before power clean warmups. Rested 215 before work sets.
Only got first rep in first set of power cleans subsequent attempts got stuck on jump. Rested 3 minutes and didn't even have energy to jump in second set.
Third set, gave full effort but could only manage jumping and did not attempt to rack any reps. Perhaps it's primarily a function of sleep deficit. Rested 215 before next set. Fourth set same as third. Rested 220 before final. [Decided to lower weight and did 4 reps at 105. Power cleans can be super draining since they're so explosive and rely heavy on technique.]
Friday 9/16/11
Barbell Squat: 215 lbs 5, 5, 5
Barbell Bench Press: 115 lbs 5, 5, 5
Barbell Deadlift: 225 lbs [2 45 plates on each side. Feels good.] 5
Notes:
Rested 3 minutes after squat warmups. First set felt strong, resting 330-345. Second set was strong as well, really felt my hip drive initiating the movement. Resting 330-345. Last set had some symmetry problems (left right tilting)
Third set of squats was still strong. Ready for next jump. Really got good sleep last two nights. Rested avg of 8 hours. After bench warmups, rested 330. First set had some reps which grazed safety bars, but only momentarily. Rested 330. Will try to avoid bars second set.
Second set felt great, best yet. Kept chest big entire time and got every rep to touch chest. Bar speed was good. Resting 345. After deadlift warmups, rested 4 min.
Killed deadlift set. Used alternating grip, left hand supinated. Was so hyped that I did an extra rep at the end. Will try another 10 lb jump because bar speed was excellent.
Wednesday, March 14, 2012
Solo Workout Homework, Take 1
George left me some "gymwork" to do today, so I did that. It weirdly wasn't bad. I think on Monday (Session 3), I was burned out because of the stairs, because throughout the workout, I was struggling to catch my breath and my feet were throbbing (I think I need new shoes)....Mark let's go shopping Saturday.
Anyhow, the homework was basically a repeat of Monday's session, except I'm doing it alone, and there were 2 new things added:
Pre-stretches of Hip, quads on Foam Roller
--
1 mile elliptical run, resistance of 8
Goblet Squats, 25lb dumbbell, 3 sets, 10 reps
Seated Leg Curl, 65lbs, 3 sets, 10 reps
Inclined Chest Press, 50lbs, 3 sets 10 reps
Lateral Squats, 2 sets, 20 reps (my left hip really hurts when I did this)
Closed Grip Lat Pulldown, 85lbs, 3 sets, 10 reps
--
(the following 3 were done in a circuit fashion)
Shoulder Press, 2 dumbbells (15lbs/ea), 3 sets, 10 reps
Bicep Curl with Rope, 25lbs, 3 sets 12 reps
Tricep Extension with Rope, 25lbs, 3 sets, 12 reps
--
Then the painful 30 second elbow Planks (3 sets)
and Supermans...3 sets, 10 reps.
My arms were pretty tired, but didn't feel nausceous or anything. I'm questioning whether I took too much time between sets per exercise. I dont think I did, but I think the entire workout took me maybe 40 minutes (excluding the warmup)
Also, I would like to know my better half's thoughts on George's apparently philosophy of doing 10 reps per set, whereas Chris always said (cant find it on his website), but try and do between 12-15 per set.
Will have to ask George this on Friday.
Anyhow, the homework was basically a repeat of Monday's session, except I'm doing it alone, and there were 2 new things added:
Pre-stretches of Hip, quads on Foam Roller
--
1 mile elliptical run, resistance of 8
Goblet Squats, 25lb dumbbell, 3 sets, 10 reps
Seated Leg Curl, 65lbs, 3 sets, 10 reps
Inclined Chest Press, 50lbs, 3 sets 10 reps
Lateral Squats, 2 sets, 20 reps (my left hip really hurts when I did this)
Closed Grip Lat Pulldown, 85lbs, 3 sets, 10 reps
--
(the following 3 were done in a circuit fashion)
Shoulder Press, 2 dumbbells (15lbs/ea), 3 sets, 10 reps
Bicep Curl with Rope, 25lbs, 3 sets 12 reps
Tricep Extension with Rope, 25lbs, 3 sets, 12 reps
--
Then the painful 30 second elbow Planks (3 sets)
and Supermans...3 sets, 10 reps.
My arms were pretty tired, but didn't feel nausceous or anything. I'm questioning whether I took too much time between sets per exercise. I dont think I did, but I think the entire workout took me maybe 40 minutes (excluding the warmup)
Also, I would like to know my better half's thoughts on George's apparently philosophy of doing 10 reps per set, whereas Chris always said (cant find it on his website), but try and do between 12-15 per set.
Will have to ask George this on Friday.
Monday, March 12, 2012
Starting Strength: First Month
So since Raj is starting up training again and blogging as well, I figured I'd pick up my slack and keep him and me motivated to keep training and blogging. I've posted my first week of Starting Strength (SS) back in August, so here's the rest of the month along with any notes I took. Any notes I'm adding with this post that I didn't take then will be in [ ]. I started the program at about 159 lbs, which I arrived at after taking a mental break from trying to maintain a bodyweight in the 130s/140s.
I weighed in at 163 on 8/26/11.
Monday 8/8/11
Barbell Squat: 130 lbs 5, 5, 5
Barbell Shoulder Press: 60 lbs 5, 5, 5
Power Clean: 70 lbs 3, 3, 3, 3, 3
Wednesday 8/10/11
Barbell Squat: 135 lbs [1 45 plate each side, always exciting to get another 45] 5, 5, 5
Barbell Bench Press: 85 lbs 5, 5, 5
Barbell Deadlift: 165, 5
Friday 8/12/11
Barbell Squat: 140 lbs 5, 5, 5
Barbell Shoulder Press: 65 lbs 5, 5, 5
Power Clean: 75 lbs, 3, 3, 3, 3, 3
Monday 8/15/11
Barbell Squat: 145 lbs 5, 5, 5
Barbell Bench Press: 90 lbs 5, 5, 5
Barbell Deadlift: 175 lbs 5
Wednesday 8/17/11
Barbell Squat: 150 lbs 5, 5, 5
Barbell Shoulder Press: 70 lbs 5, 5, 5 - Really difficult getting through all reps in press.
Power Clean: 80 lbs 3, 3, 3, 3, 3
Friday 8/19/11
Barbell Squat: 155 lbs 5, 5, 5
Barbell Bench Press: 95 lbs [1 25 lb plate on each side, not exactly a big boy yet but feels a lot better for the ego] 5, 5, 5
Barbell Deadlift: 185 lbs 5
Notes: Had to take 30 more seconds rest between sets of squats.330 vs 3 minutes usual. Felt a lot stronger than last time on bench press. Almost sure it was due to improved technical aspects. Felt on the verge of blackout after last deadlift but got it cleanly.
Monday 8/22/11
Barbell Squat: 160 lbs 5, 5, 5
Barbell Shoulder Press: 75 lbs 4, 5, 3
Power Clean: 85 lbs 3, 3, 3, 3, 3
Notes: Couldn't get 5 reps in first set of press. Only got 4. Rested 330 and got 5 in 2nd set. Rested 330 again and only got 3 reps in 3rd set. Elbows also hurt. Maybe a form problem. Will repeat weight on Friday.
Wednesday 8/24/11
Barbell Squat: 165 lbs 5, 5, 5
Barbell Bench Press: 100 lbs 5, 5, 5
Barbell Deadlift: 195 lbs 5
Notes: Felt really strong with squats. Bench was difficult near the end. Probably related to slow rep tempo. Deadlift was very mentally and physically challenging. Bar started moving away from shins in initial pull during the later reps but still managed to complete the reps.
Friday 8/26/11
Barbell Squat: 170 lbs 5, 5, 5
Barbell Shoulder Press: 75 lbs 5, 5, 5
Power Clean: 90 lbs 3, 3, 3, 3, 3
Notes: Squats felt medium to difficult. Press felt strong, but still challenging. Power cleans were difficult for technique, but not weight. Had some nice reps, but more sloppy ones than I care for.
Weighed in at around 163 lbs.
Monday 8/29/11
Barbell Squat: 175 lbs 5, 5, 5
Barbell Bench Press: 105 lbs 5, 5, 5
Barbell Deadlift: 205 lbs 5
Notes: Squats started out difficult; 4th rep onwards for first two sets were really challenging. Dug down and powered through 3rd set. Ready for next [weight] jump. Bench was difficult for first set, but also didn't keep upper back tight. Easier 2nd set. Good 3rd set. Ready for jump.
Wednesday 8/31/11
Barbell Squat: 180 lbs 5, 5, 5
Barbell Shoulder Press: 80 lbs 5, 5, 5
Power Clean: 95 lbs 3, 3, 3, 3, 3
Notes: [Got tired of retyping them instead for font consistency and just decided to copy and paste since I write more and more notes as I learned the importance of them.]
Friday 9/2/11
Barbell Squat: 185 lbs 5, 5, 5
Barbell Bench Press: 110 lbs 5, 5, 5
Barbell Deadlift: 215 lbs 3, 1, 1 [Couldn't get all 5 in one set, had to rest and break them up. Also, at this point I didn't realize what technically made a "set" of deadlifts, so even though I took breaks I thought it was still a set of 5 instead of a set of 3 followed by 2 singles]
Notes:
I weighed in at 163 on 8/26/11.
Monday 8/8/11
Barbell Squat: 130 lbs 5, 5, 5
Barbell Shoulder Press: 60 lbs 5, 5, 5
Power Clean: 70 lbs 3, 3, 3, 3, 3
Wednesday 8/10/11
Barbell Squat: 135 lbs [1 45 plate each side, always exciting to get another 45] 5, 5, 5
Barbell Bench Press: 85 lbs 5, 5, 5
Barbell Deadlift: 165, 5
Friday 8/12/11
Barbell Squat: 140 lbs 5, 5, 5
Barbell Shoulder Press: 65 lbs 5, 5, 5
Power Clean: 75 lbs, 3, 3, 3, 3, 3
Monday 8/15/11
Barbell Squat: 145 lbs 5, 5, 5
Barbell Bench Press: 90 lbs 5, 5, 5
Barbell Deadlift: 175 lbs 5
Wednesday 8/17/11
Barbell Squat: 150 lbs 5, 5, 5
Barbell Shoulder Press: 70 lbs 5, 5, 5 - Really difficult getting through all reps in press.
Power Clean: 80 lbs 3, 3, 3, 3, 3
Friday 8/19/11
Barbell Squat: 155 lbs 5, 5, 5
Barbell Bench Press: 95 lbs [1 25 lb plate on each side, not exactly a big boy yet but feels a lot better for the ego] 5, 5, 5
Barbell Deadlift: 185 lbs 5
Notes: Had to take 30 more seconds rest between sets of squats.330 vs 3 minutes usual. Felt a lot stronger than last time on bench press. Almost sure it was due to improved technical aspects. Felt on the verge of blackout after last deadlift but got it cleanly.
Monday 8/22/11
Barbell Squat: 160 lbs 5, 5, 5
Barbell Shoulder Press: 75 lbs 4, 5, 3
Power Clean: 85 lbs 3, 3, 3, 3, 3
Notes: Couldn't get 5 reps in first set of press. Only got 4. Rested 330 and got 5 in 2nd set. Rested 330 again and only got 3 reps in 3rd set. Elbows also hurt. Maybe a form problem. Will repeat weight on Friday.
Wednesday 8/24/11
Barbell Squat: 165 lbs 5, 5, 5
Barbell Bench Press: 100 lbs 5, 5, 5
Barbell Deadlift: 195 lbs 5
Notes: Felt really strong with squats. Bench was difficult near the end. Probably related to slow rep tempo. Deadlift was very mentally and physically challenging. Bar started moving away from shins in initial pull during the later reps but still managed to complete the reps.
Friday 8/26/11
Barbell Squat: 170 lbs 5, 5, 5
Barbell Shoulder Press: 75 lbs 5, 5, 5
Power Clean: 90 lbs 3, 3, 3, 3, 3
Notes: Squats felt medium to difficult. Press felt strong, but still challenging. Power cleans were difficult for technique, but not weight. Had some nice reps, but more sloppy ones than I care for.
Weighed in at around 163 lbs.
Monday 8/29/11
Barbell Squat: 175 lbs 5, 5, 5
Barbell Bench Press: 105 lbs 5, 5, 5
Barbell Deadlift: 205 lbs 5
Notes: Squats started out difficult; 4th rep onwards for first two sets were really challenging. Dug down and powered through 3rd set. Ready for next [weight] jump. Bench was difficult for first set, but also didn't keep upper back tight. Easier 2nd set. Good 3rd set. Ready for jump.
Wednesday 8/31/11
Barbell Squat: 180 lbs 5, 5, 5
Barbell Shoulder Press: 80 lbs 5, 5, 5
Power Clean: 95 lbs 3, 3, 3, 3, 3
Notes: [Got tired of retyping them instead for font consistency and just decided to copy and paste since I write more and more notes as I learned the importance of them.]
| First set of squats was hard. Felt really heavy bar speed slowed. 2nd set was a bit faster, but had symmetry problems, I.e bar tilted to one side on way up. 3rd set was almost perfect. Ready for next jump. Just had to get used to weight today. |
| Had to rest close to 4 minutes between squat sets and press sets. almost didn't get 2nd set of press. 1st and 2nd were both good, but almost wiped me. 3rd set was about the same as first two sets, last rep barely making it. Will micro load next week. |
| Power cleans were crisp and relatively easy compared to squats and presses. Had an audience of two other gym goers and I didn't want to look foolish. Also had to make sure I didn't waste time as space was tight. Form was consistent and solid. Ready for next jump. |
Friday 9/2/11
Barbell Squat: 185 lbs 5, 5, 5
Barbell Bench Press: 110 lbs 5, 5, 5
Barbell Deadlift: 215 lbs 3, 1, 1 [Couldn't get all 5 in one set, had to rest and break them up. Also, at this point I didn't realize what technically made a "set" of deadlifts, so even though I took breaks I thought it was still a set of 5 instead of a set of 3 followed by 2 singles]
Notes:
| Had a sleep deficit going in to today as I've slept about 12 hours the last two nights. Took a full scoop of assault instead of a half scoop. Squats felt really strong and only rested about 3 minutes between sets. Ready for next jump. |
| I think I had the rack set too low from the start on the bench press. First set was tough with slower bar speed and barely getting last rep. Second and third sets were a bit less difficult. Ready for next jump. |
| The last rep of the deadlift was probably the most challenging rep of any exercise since I started the program. I think the sleep deficit affected me, but I'm still ready for next jump. |
Day 3 of Fitness Training (exhaustion)
Oh man, I am exhausted. I wasn't actually sore after this weekend. My glutes and hip flexors were pretty sore, but I was pretty game for todays session.
All that changed after the first warmup...and went pretty downhill:
Session 3's routine:
On-My-Own "pre" warmup - Elliptical for 7 minutes at resistance of 8
--Start--
2x2 walking up 25 stairs, walkdown, - 3 sets
Running up 25stairs, walking down, - 3 sets
Close Grip Lat Pulldown, 30lbs, 3 sets, 10 reps
Goblet Squat with 20lb weight, 3 sets, 10 reps
Low incline chest press, 3 sets, 60lbs, 12 reps
Leg curl, 70lbs, 3 sets 10 reps
Lateral squats, 2 sets, 20 reps (left hip flexor started tensing up)
Shoulder Press, 15lbs each arm, 3 sets, 10 reps (this was gruelling, my arms were so tired, I barely did the last set cleanly)
Tricep extension with rope weight, 27lbs, 3 sets 10 reps (again, very ugly 3rd set)
-lower back started tightening up
Bicep curl with rope weight, 25lbs, 3 sets, 10 reps (not too bad)
Then did a hip flexor stretch in what deemed as the "proposal stretch" except this time, George told me to point the toe that was on the leg on the floor inward and then pushing my hip forward to create a really sharp stretch (quick google search names this stretch the "kneeling hip flexor stretch)
Afterwards, got a foam roller to do a bunch of different rolls for the hip:
Hip flexor
(this other tender muscle thats right below the hip flexor) --- so painful
Quads - this was very excruciating.
Didn't feel nauseous but very exhausted. It may just have been a while, but I genuinely dont remember being so burnt out midworkout. I mean, I yield that it is due to the out of shape factor, so I'll lay optimistic in the fact that it will get better, but it just seems all my weights are super low and everything hurts so much.
WHY COULDNT THIS BE EASY STAN!
Tomorrow is just a cardio/stretching day.
George is going to write me up my own workout to do one my own (similiar to what I listed for above on Wednesday)
Friday is our next session.
Cheers
All that changed after the first warmup...and went pretty downhill:
Session 3's routine:
On-My-Own "pre" warmup - Elliptical for 7 minutes at resistance of 8
--Start--
2x2 walking up 25 stairs, walkdown, - 3 sets
Running up 25stairs, walking down, - 3 sets
Close Grip Lat Pulldown, 30lbs, 3 sets, 10 reps
Goblet Squat with 20lb weight, 3 sets, 10 reps
Low incline chest press, 3 sets, 60lbs, 12 reps
Leg curl, 70lbs, 3 sets 10 reps
Lateral squats, 2 sets, 20 reps (left hip flexor started tensing up)
Shoulder Press, 15lbs each arm, 3 sets, 10 reps (this was gruelling, my arms were so tired, I barely did the last set cleanly)
Tricep extension with rope weight, 27lbs, 3 sets 10 reps (again, very ugly 3rd set)
-lower back started tightening up
Bicep curl with rope weight, 25lbs, 3 sets, 10 reps (not too bad)
Then did a hip flexor stretch in what deemed as the "proposal stretch" except this time, George told me to point the toe that was on the leg on the floor inward and then pushing my hip forward to create a really sharp stretch (quick google search names this stretch the "kneeling hip flexor stretch)
Afterwards, got a foam roller to do a bunch of different rolls for the hip:
Hip flexor
(this other tender muscle thats right below the hip flexor) --- so painful
Quads - this was very excruciating.
Didn't feel nauseous but very exhausted. It may just have been a while, but I genuinely dont remember being so burnt out midworkout. I mean, I yield that it is due to the out of shape factor, so I'll lay optimistic in the fact that it will get better, but it just seems all my weights are super low and everything hurts so much.
WHY COULDNT THIS BE EASY STAN!
Tomorrow is just a cardio/stretching day.
George is going to write me up my own workout to do one my own (similiar to what I listed for above on Wednesday)
Friday is our next session.
Cheers
Friday, March 9, 2012
Day 2 of HPC
The week long pain after my initial training session ended pretty much a week later. It was pretty awful -- couldn't bend my arms properly and my lower back was killing me all week. Some stretching, a back-walk massage, some tylenol and a week of rest later and I was back in action.
I slacked off Monday thru Wednesday in terms of gym (absolutely unacceptable), but Thursday, I forced myself to do some Cardio like the old days in preparation for session 2 with the trainer today.
Thursday's cardio was 15 minutes on the elliptical (Resistance 7), 15 minutes on treadmill (speed walking at an incline while auto-maintaining a HR of 156) and then 7 minutes on the bike (legs just gave out). Finished with some foam rolling back stretches, and the tradition 4 hip flexor stretches.
Session 2
Took my baseline measurements. I'm at a 263lbs...pretty much 100lbs off my goal. Height and weight recorded. Then George (Trainer) took a measurement of my forward flexibility, sitting on floor and trying to push this tab on a machine (which gave a quantification of flexibility I guess), finished off by a body fat composition reading (34%) and a test to see how many push-ups I could do in proper form in 30 seconds (a pathetic 3).
We then got right into doing four pairs of 2-circuit exercises:
Circuit 1
3 sets of 12 reps of Single Leg Dead Lift (Each leg) with 20lb weight
3 sets of Chest Press (dunno what weight was) 12, 10 and 8 reps
Circuit 2:
3 sets of 12 reps of Stepping on Platform and lifting knee to chest and back down (both legs)
3 sets of 12 reps of shoulder press (12.5lb weights each arm)
Circuit 3:
3 sets of 12 reps of pulling weight - rows with rope
3 sets of 12 reps of bridge
3 sets of 8 reps of single leg bridge
Stretched back with foam roller
Stretched back with Sphinx pose
Circuit 4
3 sets of 12 reps of tricep pull down
3 sets of 15lbs of bicep curls (each arm)
--
Reviews: so the first half of the workout was geared to work on flexibility of my legs. George said everything is very, very weak and not firing properly. Exercises that are supposed to stretch my hamstring are instead working my lower back muscles (my lower back was KILLING me the first 2 circuits which is why I needed that random stretch in the middle). Exercises that are supposed to work my glutes are causing my hamstring to cramp. And then exercises for my hamstrings also cause my hip flexors to be really tight (Single leg dead lift).
I randomly asked him whether my lift (not that my weight has anything to do with it, cough) is affected by the weakness in leg muscles, particularly my glutes. He pointed out that the glutes are the strongest muscles in my body and if they dont fire with the strong fibers and fast twitch fibers, that you'll lose a lot of burst in jumping
Mark noticed and jokingly jested at how much of a challenge it is to simply get up and down from a seated position with the aid of my arms (we were at a sporting event where the stupid people in our row had to get out like 15 times...ugh). Well Mark, its cuz of my glutes-hamstrings-hip-flexors...NOTHING works!
Nog's (Former trainer) focused mainly on my hip flexors as that was the primary linkage to my patellar femoral syndrome. We did do a lot of the exercises I did with George today, but it seems George wants be more active on getting the muscles working better.
The next session (3) is on Monday evening where I hope I'm not dead (i'm starting to feel soreness in my upper legs, especially glutes right now). Also, he is going to give me a workout routine on my own so I won't get bored with just elliptical and treadmill.
I also want to look into swim lessons and yoga classes that they have their during the week.
Random note: I didn't vomit this time, but towards the end I kind of wanted to, but resisted. It definitely wasn't as high intensity as my first one (lots of breaks between sets), but I still had a nauseated feeling. I think its because of the random break I took to stretch...the whole lying down while my HR is high and then stretching and then getting back up makes me a little light headed....and then thats where it starts. Hopefully this will subside....
Cheers!
I slacked off Monday thru Wednesday in terms of gym (absolutely unacceptable), but Thursday, I forced myself to do some Cardio like the old days in preparation for session 2 with the trainer today.
Thursday's cardio was 15 minutes on the elliptical (Resistance 7), 15 minutes on treadmill (speed walking at an incline while auto-maintaining a HR of 156) and then 7 minutes on the bike (legs just gave out). Finished with some foam rolling back stretches, and the tradition 4 hip flexor stretches.
Session 2
Took my baseline measurements. I'm at a 263lbs...pretty much 100lbs off my goal. Height and weight recorded. Then George (Trainer) took a measurement of my forward flexibility, sitting on floor and trying to push this tab on a machine (which gave a quantification of flexibility I guess), finished off by a body fat composition reading (34%) and a test to see how many push-ups I could do in proper form in 30 seconds (a pathetic 3).
We then got right into doing four pairs of 2-circuit exercises:
Circuit 1
3 sets of 12 reps of Single Leg Dead Lift (Each leg) with 20lb weight
3 sets of Chest Press (dunno what weight was) 12, 10 and 8 reps
Circuit 2:
3 sets of 12 reps of Stepping on Platform and lifting knee to chest and back down (both legs)
3 sets of 12 reps of shoulder press (12.5lb weights each arm)
Circuit 3:
3 sets of 12 reps of pulling weight - rows with rope
3 sets of 12 reps of bridge
3 sets of 8 reps of single leg bridge
Stretched back with foam roller
Stretched back with Sphinx pose
Circuit 4
3 sets of 12 reps of tricep pull down
3 sets of 15lbs of bicep curls (each arm)
--
Reviews: so the first half of the workout was geared to work on flexibility of my legs. George said everything is very, very weak and not firing properly. Exercises that are supposed to stretch my hamstring are instead working my lower back muscles (my lower back was KILLING me the first 2 circuits which is why I needed that random stretch in the middle). Exercises that are supposed to work my glutes are causing my hamstring to cramp. And then exercises for my hamstrings also cause my hip flexors to be really tight (Single leg dead lift).
I randomly asked him whether my lift (not that my weight has anything to do with it, cough) is affected by the weakness in leg muscles, particularly my glutes. He pointed out that the glutes are the strongest muscles in my body and if they dont fire with the strong fibers and fast twitch fibers, that you'll lose a lot of burst in jumping
Mark noticed and jokingly jested at how much of a challenge it is to simply get up and down from a seated position with the aid of my arms (we were at a sporting event where the stupid people in our row had to get out like 15 times...ugh). Well Mark, its cuz of my glutes-hamstrings-hip-flexors...NOTHING works!
Nog's (Former trainer) focused mainly on my hip flexors as that was the primary linkage to my patellar femoral syndrome. We did do a lot of the exercises I did with George today, but it seems George wants be more active on getting the muscles working better.
The next session (3) is on Monday evening where I hope I'm not dead (i'm starting to feel soreness in my upper legs, especially glutes right now). Also, he is going to give me a workout routine on my own so I won't get bored with just elliptical and treadmill.
I also want to look into swim lessons and yoga classes that they have their during the week.
Random note: I didn't vomit this time, but towards the end I kind of wanted to, but resisted. It definitely wasn't as high intensity as my first one (lots of breaks between sets), but I still had a nauseated feeling. I think its because of the random break I took to stretch...the whole lying down while my HR is high and then stretching and then getting back up makes me a little light headed....and then thats where it starts. Hopefully this will subside....
Cheers!
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