Forced myself to the gym after slacking up for 4 days. Monday I had off for Easter and I shouldve gone in yesterday, but was lazy (sigh)
So today...rocking my new shoes which I bought intentionally for working out since my Basketball AI Reeboks hurt my feet when I ran: http://shop.reebok.com/US/custom-shoes/mens/realflex
Elliptical 1 mile (11 mins) at resistance of 9
Running up single steps (n = 28) x 6, walking down
Then i wanted to test out this new youtube viral workout by this jacked Asian guy named Mike Chang called SixPackShortCuts. It emphasizes high intensity cardio over long cardio (which is what I have been doing), with the premise that the "afterburn" effect utilizes more fat burning mechanisms, particularly around your abs (since all of his exercises focus on that)
SixPackShortCut workout: http://www.youtube.com/watch?v=4uQtPyWkXcc
So, I did a variation of it:
Alternating Crunches for 30 seconds
Elbow Plank for 30 seconds
Mountain Climbers, 30 reps total (hard to count when I do this)
Repeat for a cycle of 5 minutes.
I couldn't maintain the pace since I was so out of breath. I ended up doing 15 minutes worth...basically 3 sets --- very very bare minimum compared to what he did.
Then, one of my pet peeves working out has been my lack of chest strength - so I did 70lb resistance on the Iso-Incline Chest Press machine. 3 sets, 8 reps. Got through all my reps with 1 minute breaks. Annoying that I'm so weak in that area, so I figure even on my cardio days, I want to work on some muscle group solely (just abs and chest probably...[south] beach muscles FTW!
Tomorrow will be doing George's homework, and Friday Session 9.
Raj
Wednesday, April 11, 2012
Friday, April 6, 2012
Training sessions 7 and 8
Been slacking off on blogging -- partially because it was a busy week at work...but still no excuses.
Going to try to remember session 7's stuff (which was on Monday, 4/2), but I'll start backwards since session 8 was yesterday (Thursday, 4/5)
Session 8
5 minute warmup on elliptical, resistance 10
Running up stairs, 2 sets
---
Track was open, so we went up there to do some stuff
---
This was also the area that the elusive basketball court is!
---
There is a 1/7 mile track with sprint lines drawn in areas (dont know distance between lines)
Jog between 1st and 3rd line -- back and forth (x 3)
Jog between and 1st and 3rd line -- but jumping off of either left/right/both legs when George yells (x 3)
Running sideways between first and third lines back and forth (x 3)
Jog to first line - sprint to third line, then reverse (x3)
---
"Now, you're warmed up"
---
Leg swings (each leg) 10 reps 1 set
Lateral leg swing (going for full range of motion, 10 reps 1 set
Goblet Squat with 20lb weight, 10 reps, 3 sets
Standing Shoulder press with same 20lb weight, 8 reps, 3 sets
Inclined pushups on barbell, 8 reps, 3 sets
Stepping over lowered barbell (2 feet off the ground), left and right sides, 20 reps, 3 sets
Mountain climber, 20 reps, 3 sets (brutal)
Elbow planks, 6 sets, 20 seconds each (so really, 3 sets at 40 seconds).
--
I could not catch my breath up to 5 minutes after the workout, and I was stammering for air during the planks. We also discovered after Session 7 that I have a really bad strength deficiency in my left shoulder. George also said core stability needs to go way up, as well lung capacity. My body is a mess.
Session 7 (memory is a little hazy)
10 minute warmup on Elliptical, resistance 9
Walking up/down stairs, 6 sets
(We did something here before bench press -- forgot what it was)
Bench Press, 3 sets, 8 reps, I forget the weight, but the last set, I couldnt finish....just didnt have strength.
Shoulder Press Machine, 3 sets, 8 reps. Left shoulder would not go up
Dead Lift - 6 sets, 10 reps. Each set, the weight went up. I think the last set, weight was at 150lbs.
--Lower back really got tight after dead lifts---
Pulling a rope (with resistance on it) while standing sideways, 3 sets, 10 reps (left and right side seperately)
Versa Climber, medium resistance, maintaining 45fpm strides, George pushed me to 250feet. Water break at 100feet. My HR was way high and I had to walk around for a while after to calm down. That was the end of that session.
2 more sessions before I have to renew my personal training pack. I get along well with George and I've grown accustomed to the routine.
Some things that concern me since starting this new round of fitness training:
-Shocking weakness in my left arm / shoulder
-Way decreased core strength (I'm pretty sure it was good with Chris...but maybe between the 1 year time off, it regressed?)
-I feel im not losing weight -- During weekdays, I havent cut corners, and have eaten healthy -- worked on increasing protein intake by means of chicken, Muscle Milk drinks, and protein shakes. Maybe I need to step it up. I should feel lighter during my workouts, but the f*cking stairs kill me each session. Ugh.
Raj
Going to try to remember session 7's stuff (which was on Monday, 4/2), but I'll start backwards since session 8 was yesterday (Thursday, 4/5)
Session 8
5 minute warmup on elliptical, resistance 10
Running up stairs, 2 sets
---
Track was open, so we went up there to do some stuff
---
This was also the area that the elusive basketball court is!
---
There is a 1/7 mile track with sprint lines drawn in areas (dont know distance between lines)
Jog between 1st and 3rd line -- back and forth (x 3)
Jog between and 1st and 3rd line -- but jumping off of either left/right/both legs when George yells (x 3)
Running sideways between first and third lines back and forth (x 3)
Jog to first line - sprint to third line, then reverse (x3)
---
"Now, you're warmed up"
---
Leg swings (each leg) 10 reps 1 set
Lateral leg swing (going for full range of motion, 10 reps 1 set
Goblet Squat with 20lb weight, 10 reps, 3 sets
Standing Shoulder press with same 20lb weight, 8 reps, 3 sets
Inclined pushups on barbell, 8 reps, 3 sets
Stepping over lowered barbell (2 feet off the ground), left and right sides, 20 reps, 3 sets
Mountain climber, 20 reps, 3 sets (brutal)
Elbow planks, 6 sets, 20 seconds each (so really, 3 sets at 40 seconds).
--
I could not catch my breath up to 5 minutes after the workout, and I was stammering for air during the planks. We also discovered after Session 7 that I have a really bad strength deficiency in my left shoulder. George also said core stability needs to go way up, as well lung capacity. My body is a mess.
Session 7 (memory is a little hazy)
10 minute warmup on Elliptical, resistance 9
Walking up/down stairs, 6 sets
(We did something here before bench press -- forgot what it was)
Bench Press, 3 sets, 8 reps, I forget the weight, but the last set, I couldnt finish....just didnt have strength.
Shoulder Press Machine, 3 sets, 8 reps. Left shoulder would not go up
Dead Lift - 6 sets, 10 reps. Each set, the weight went up. I think the last set, weight was at 150lbs.
--Lower back really got tight after dead lifts---
Pulling a rope (with resistance on it) while standing sideways, 3 sets, 10 reps (left and right side seperately)
Versa Climber, medium resistance, maintaining 45fpm strides, George pushed me to 250feet. Water break at 100feet. My HR was way high and I had to walk around for a while after to calm down. That was the end of that session.
2 more sessions before I have to renew my personal training pack. I get along well with George and I've grown accustomed to the routine.
Some things that concern me since starting this new round of fitness training:
-Shocking weakness in my left arm / shoulder
-Way decreased core strength (I'm pretty sure it was good with Chris...but maybe between the 1 year time off, it regressed?)
-I feel im not losing weight -- During weekdays, I havent cut corners, and have eaten healthy -- worked on increasing protein intake by means of chicken, Muscle Milk drinks, and protein shakes. Maybe I need to step it up. I should feel lighter during my workouts, but the f*cking stairs kill me each session. Ugh.
Raj
Tuesday, April 3, 2012
Tuesday, March 20, 2012
Motivated Cardio Workout
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
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
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.
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