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.

Session 16

Wednesday, 6/20

Came in late...no time for elliptical

Intense cardio with VersaClimber - maintaing 6 to 7 foot strides, up to 300feet
Goblet Squats (Pyramid Set) - Body Weight, 25lbs, 30lbs, 40lbs. 10 reps each set.
Forward Lean Cable Pulls - 37.5lbs, 3 sets, 12 reps each arm (this was the most difficult one I've done yet. I had no arm strength, and it kept pulling me forward!)
Incline Bench Press - (Pyramid Set), Bar (10 reps), 75lbs (10 reps), 90lbs (8 reps), 100lbs (6 reps)
Shoulder Press - 50lbs, 3 sets 10 reps (Old School, Planet Fitness style). I think George was impressed.
Tricep Extension - 110lbs, 3 sets, 10 reps. 3rd set, I couldn't do properly and needed a spotter.
Plank, 40 seconds, 2 sets.

Gotta continue the workout on the road as I'll be travelling for next week straight.

Session 15

Monday, June 18th


Seated Squat + Shoulder Press - 17.5lbs, 3 sets of 10
DumbBell Clean - (Pyramid Set) - went all the way up to 40lbs at 8 reps each arm (started at 25), 4 sets
Floor Dumbbell Chest Press - 3 sets, 10 reps at 35lbs each arm
Forward Lunge - 3 sets, 8 reps each leg
Tricep Pulldown - 3 sets, 12 reps at 40lbs
AeroBike - 8 minutes with every 1 minute going at 90+ RPM for 15 seconds, resting at 40 RPM for minute and repeating for a period of 8 minutes

And no vomit!

SS Month 2: September Part 2

Some adversity in only my 2nd month of Starting Strength. I missed a couple of workouts after getting sick and also had to deal with an unfortunate, stressful situation at work. I remember waking up feeling under the weather, actually feeling phenomenal after lifting, and then just disintegrating into illness for the rest of the week. Here's the rest of my September log. Body weight update: weighed in on 9/26/11 @ 166 lbs.

Monday 9/19/11
Barbell Squat: 220 lbs 5, 5, 5
Barbell Shoulder Press: 87 lbs 5, 5, 5
Power Clean: 110 lbs, 3, 3, 3, 3, 3

Notes:
   A little under the weather; fought/fighting off a fever all weekend. Slept a lot and tried to eat in surplus. Rested 345 after warmups for squats. First set was okay, form not the best, but probably due to slight illness. Resting 400.
    2nd set was difficult, felt very challenging on 4th and 5th rep. Resting 415. Last rep in third set was most difficult squat yet. Feel scratchiness in throat throughout session. Resting 345 after press warmups. 1st set was good, new breathing pattern helped. [Breathing quickly and holding breath into valsalva maneuver while weight is at the top of press]
  Rested 3 minutes after first press set. Second set went well, layback, breathing, and rebound made press much easier than previous attempts. Resting 315. Still feel throat scratching. Third set went okay, some sticking points on 4th and 5th reps, but got through. Will try 90 next time.
   Used bathroom, did warmups for power cleans, rested 3 min. Got 1st set of power cleans; could rack them higher, but still can handle them. Resting 245. Second set went really well. Made sure to "crowd the bar". Resting 250. Last rep in third set was a little low, still good set though.
    Resting 255 before 4th set. 4th set went well, 3rd rep actually went almost higher than normal rack position. Rested 300 before last set. Last set went without a hitch, should be ready for 5lb jump if I get over illness.

Wednesday 9/21/11 and Friday 9/23/11 - Sick as a mug.

Monday 9/26/11
Barbell Squat: 215 lbs 4, 5, 5
Barbell Shoulder Press: 85 lbs 5, 5, 5
Power Clean: 105 lbs 3, 3, 3, 3, 3

Was sick last week. Missed wednesday and friday. Started with weights right before last monday's session. Warmups felt okay. Resting 300 before first work set. Had to bail on last rep. Felt like more of a focus than strength problem. Resting 330.
Second set went much better. Still tough, but the last couple of sessions before illness were tougher. Resting 345. Got through last set by skin of teeth. Felt incredibly tired after 2 reps but gutted out the set. Will repeat weight to get conditioning back up to pace. Resting 330
Rested 3 min after warmups. First set of press was okay, reps were literally shaky, could have had more control. Resting 310. Second set was much much better, more control, better form. Resting 320. Third set started funny, took a step back to regain balance.
Still busted out 5 quality reps. Will do 87 next time. Rested 210 after power clean warmups. Noticed some hip/upper quad soreness when getting under bar for press. First set of cleans went just fine. Resting 210. Second set went okayish. Tweaked left elbow a tad. Resting 215.
Third set was good, fluid and smoother than 2nd. Resting 220. Fourth set was a little more jerky, but still acceptable reps. Resting 230.

Wednesday 9/28/11
Barbell Squat: 215 lbs 5, 5, 5
Barbell Bench Press: 115 lbs 5, 5, 5
Barbell Deadlift: 225 [2 45# plates on each side, yessir] lbs 5

Slept about 7 hours. Rested 315 after squat warmups. First set went okay, bar felt real heavy on back before first rep. Set went much better than last session's first. Tried cutting squats a bit shorter, still going below parallel. Resting 320.
Second set went a bit better. Still had to take a breath again between 4th and 5th reps like first set. Really need to think UP while on the way down and utilize more rebound. Resting 330. 3rd set was very good, rested 5 min including set up for bench. Rested 3 min before work sets.
1st set went okay; hit safety bar on left side on 2nd rep, but acceptable otherwise. Remember to keep chest BIG. Resting 315. Second set went a little tougher as bar speed slowed considerably on last 3 reps. Resting 345. Try to keep bar higher on chest, bar kept going close to stomach.
Last set of bench went much much better. Micro load to 117.5 next time. Rested 230, not including setup for deadlift warmups. Resting 345 after warmups. Supinating right hand. Killed deadlift set like last time, maybe even better. Ready for 220 on squat and 10 lb jump for deadlift.

Friday 9/30/11
Barbell Squat: 220 lbs 5, 5, 5
Barbell Shoulder Press: 87.5 lbs 5, 5, 5
Power Clean: 110 lbs 3, 3, 3, 3, 3

Rested around 7 hours. Resting 330 after squat warmups. First set was physically and mentally strong. Resting 335. Second set felt a bit more challenging, but still did just as well as the first set. Resting 400. Good last set, had to take breaths after reps 3 and 4.
Maybe went too deep last rep. Still a solid set. Rested 3 min after press setup and piss. Rested 315 after warmups. 1st set was challenging with slowed bar speed, but still got 5 good reps. Resting 330. 2nd set was about the same with a tad more difficulty on last rep. Resting 330.
Last set had some sticky reps but managed to power through those reps. Good last set. Resting 3 minutes before power clean warmups. Rested 300 before work sets because last warmup double was a bit sloppy from fatigue.
First set was good and explosive. Still was challenging, might consider microloading depending on the remaining sets. Resting 245. 2nd set was good and explosive. Resting 250. 3rd set was the same. Doing great job staying focused. Resting 250. More of the same 4th set. Unsure of rest length.
Forgot to reset watch. 5th set was just as explosive. Ready for 2 plates for squat (225), 90 on press and 115 for power clean.

Session 14

No Warmup (was late)

Stairs - 2 sets of 4 up/downs
Squat Shoulder Press - 17.5lbs each arm, 3 sets, 12 reps
Snatch Dead Lift - 4 sets, incrementing weights, maxed at 205lbs (6 to 10 reps)
Bent over Back row, 4 sets, incrementing weights (8-10 reps), I forget the weight

Circuit of Drop Sets

Iso-Hammer Chest Press 4 sets, 60lbs-10reps, 50lbs, 12 reps, 40lbs, 15 rep,s 35lbs 20reps (no break)
Leg Curl 4 sets, 90lbs, 10 reps, 80lbs, 15 reps, 70lbs, 20reps, 65lbs, 25lbs
Pulldown - 4 sets, 110lbs 10 reps, 100lbs, 12 reps, 90lbs, 15 reps
Tricep Push 4 sets, 100lbs, 10 reps, 95lbs, 12reps, 80lbs, 15 reps, 65lbs, 20 reps

My arms were dead and felt like linguini. All weekend, my quads were hurting -- I wonder if it was from stairs or deadlifting.


Hmph.

Session 13

I forgot to blog about what I did during Session 12 which was Monday, May 28th....oops

5 minute warmup on Elliptical, Resistance 10

Lateral and Front/Back leg swings - 1 set each, 12 reps
Power Lift - Bar only, 1 set 12 reps
Power lift - 50lbs, 1 set 10 reps
Body squat, 1 set, 12 reps
Body squat with 20lb weigh,  2sets, 10 reps

Rack Dead Lift, 3 sets, 12 (Bar only), 10 (135lbs), 8 (185lbs), 3 reps (210lbs)
Single Arm Chest Press with Cable Machine - 75lbs each arm, 3 sets, 12 reps
Inclined Pushups, 3 sets, 10 reps
Forward Lunges, 3 sets, 10 steps forward, 10 steps backwards
Lat Pulldown, 85lbs, 3 sets, 10 reps
Bar Curl (bar only), 3 sets, 10 reps

Day 2 Streak

After a glass of wine to relax and calm down after a very frustrating night, I figured I would vent my anger and growing frustrations at the blog-wall before I go to bed:

I hate sports
I hate the Miami Heat right now for being pathetic
I hate the Celtics. Hate hate hate them. Cannot tolerate them at all.
I hate Paul Pierce. I hate how he has no respect for Lebron or the Heat
I hate all Boston sports fans
I hate my professional life quandary at the moment
I hate seeing a mediocre looking guy with a very attractive or hot girl
I hate bad drivers
I hate traffic jams which happen for NO REASON
I hate that Allen Iverson is being black balled in the NBA
I hate that Andy Roddick's heart has been broken so many times (and mine consequently)
I hate playing the "game" because its such bullshit
I hate the way I look
I hate when people don't text back promptly
I hate facebook and hate myself even more for being unable to leave it
I hate seeing weeds on my lawn. It infuriates me like no other.
I hate when I struggle at the gym
I hate that I am a cursed sports fan. Nothing has ever gone my way (except 3 events in 2008, 2010, and 2012).

I think that's all I have. This always pumps me up when I am idle or on a long ass drive home or on a plane / waiting for a flight. Or when I see events that trigger it like traffic, a couple that shouldn't be a couple, etc.

I wish I could channel it all into an on-and-off switch that I could just use as endless fuels for fitness.

On that note:

1 mile on the elliptical, resistance 10 (which I surprisingly can finish in 10 minutes flat)
300 feet on the Versa Climber
Alternating Crunches, 3 sets of 20 reps
Elbow plank, 3 sets at 30secs/rep
2-ft high step ups, 1 set, at 10 steps per leg
Single-Leg Dead Lift, 20lb weight, 3 sets, 12 reps per leg.

Hopefully can get a quick session with George tomorrow. Otherwise, back to an independent workout with a legit George session on Friday.