3/5/12 - Monday
Cycle 9, Week 2, Day 1
Overhead press
3x85
3x95
7x110 - No PR. But at least I didn’t lose a rep.
DB OHP
1x6 - 40s
3x6 - 45s
1x4:F - 45s
1x6 - 40s
DB skullcrusher
1x10 - 50
1x10 - 55
1x7:F - 55
2x10 - 50
The fifth set was easier than the fourth one.
Pull-ups
3,2,2,1,2,1,1
12 total
I think I missed my PR today because I stupidly went to failure too much last week. We’ll see how next week’s workout turns out.
3/6/12 - Tuesday
Cycle 9, Week 2, Day 2
Deadlift
3x185
3x210
9x235 - Might’ve beat previous 9-10x225(8,2).
RDL
4x10 - 185
1x9:F - 185
1x7:F - 180
Clean
2x6 - 135
1x6 - 140
1x4:F - 145
1x6 - 140
3/7/12 - Wednesday
Breakdancing practice.
Windmills
15x4
Landing on strictly the ball of my right foot or my right toe with solid consistency now. Next step is land on my right foot, but with my right foot coming farther around before hitting the ground. After that, I’ll be able to end every mill with a freeze on just my arms and head and from there I’ll get them continuous.
Handstands
6x2
Got a 17-second one.
Headswipes
3x2
Airswipe+headswipe combo
3x2
Move sets
1
DB hold
60 seconds
1 drop@45
95s
Going to move up to 100s for this already, looks like I’ve hit a block with 95s.
3/8/12 - Thursday
Cycle 9, Week 2, Day 3
Bench press
3x105
3x120
9x135 - No PR. Was grinding out #10 but the spotter pulled it up. Should’ve told him not to touch the bar unless I get stuck at the bottom of a rep.
Bent-over row
2x6 - 165
1x3:F - 165
1x6 - 155
DB BP
1x5:F - 60s
1x6 - 55s
1x5:F - 55s
3x6 - 50s
DB row
1x6 - 95
DB hold
1x20 sec - 100s
1x12 sec:F - 100s
1x17 sec:F - 100s
Going for 3 sets of 20 seconds instead of 1 set of 60.
3/9/12 - Friday
Cycle 9, Week 2, Day 4
Squat
3x140
3x160
11x180 - Beat previous 10x175(8,2).
RDL
6x10 - 185 - FINALLY. Jeez.
Front squat
1x6 - 165
1x4:F - 165
3x6 - 155
Pull-ups
3,4,3,2,2,2
16 total
Didn’t do as many as I could have on the first set while I was still relatively fresh, which was a mistake.
3/10/12 - Saturday
Breakdancing:
Windmills
9x4
Handstands
12x2
Headswipes
3x2
Airswipe/headswipe combo
3x2
Much more headswipe practice.
Windmills started out well; my right leg came around more and I’m definitely starting to get the feel of transitioning between mills down.
However, since I’m rolling on my shoulder I’ve always had a nasty cut there that burned every time I did a windmill. As I did the 9th set the pain was just too much to bear and my performance started declining so I stopped doing them. This cut has started to affect the comfortable range of motion of my right shoulder the day of and after the workout. Nothing crazy but it stings if someone pats me on the shoulder. I suppose my body just couldn’t handle the beating of 15x4 twice a week like that.
Handstands sucked. I wanted a 20-second one but I couldn’t focus. Best was around 13.
Headswipes were OK but they are not yet as smooth as I want them to be. I hammered on them some more after practice but once again my performance started declining as I kept at it so I called it a day.
I found I make my best progress with windmills within the first 6 sets; everything else afterwards just hurts this battlescar I have on my shoulder. So I’ll tone windmills volume down to 6x4 or 8x3. New routine will be something like this:
Windmills - 6x4 or 8x3
Handstands - 10x2
Headswipes - 5x2
Airswipe/headswipe combo - 5x2
Any footwork n-step moves that I watched on YouTube 10 minutes before the workout that I can learn without risk of hurting myself.
Edit: Is anyone else following the fit2fat2fit guy? He hasn’t posted a weigh-in update for the past two weeks. Did he give up or what?
3/11/12 - Sunday
wooo
Weight: 152.5 lbs (no change)
Waist: 30" (-1/2")
Chest: 38" (no change)
Waist went down as expected because I had good ol’ rice instead of spaghetti for lunch on Saturday. Otherwise nothing changed.
3/12/12 - Monday
Cycle 9, Week 3, Day 1
Overhead press
5x90
3x105
5x115 - Can’t compare to previous PRs. Was a mini-milestone for me to do one 35 per side.
DB OHP
1x1:F - 50s
1x6 - 40s
4x6 - 45s
Standing DB skull
1x10 - 50
3x10 - 55
1x6:F - 55
Pull-ups
6,3,2,2
13 total
3/13/12 - Tuesday
Cycle 9, Week 3, Day 2
Week 3, Day 2 is the best day of every cycle.
Deadlift
5x195
3x220
6x250 - 250 was my 1RM when I tested my 1RMs the week after cycle 4.
RDL
3x10 - 195
1x6:F - 195
2x10 - 185
Clean
1x6 - 145
1x3:F - 150
1x6 - 140
1x5:F - 140
1x6 - 135
3/14/12 - Wednesday
Breakdancing practice.
Windmills
6x4
Improved. Higher frequency of right toe barely touching the ground; lightly enough to let me rotate over it as if to do another windmill. Thinking about doing these in my socks so I don’t have any friction keeping me from doing windmills continuously.
Handstands
13x2
Did some extra ones. Learned I have to make a balloon in my stomach to get good ones consistently.
Headswipes
5x2
Getting more perfect ones.
Airswipe/headswipe combo
6x2
Did some extra to make sure I had it.
Some kip-up practice. Now I can do no-hand ones consistently, landing on my feet no problem, and the ones where I use my hands just look like some awesome hardcore kung fu shit.
DB hold
2x20sec - 100s
1x25sec - 100s
Right shoulder burning from the friction with the ground on windmills. Ow. Damn. Ow. Shit. Ow. Just kidding. I’m OK.
3/15/12 - Thursday
Cycle 9, Week 3, Day 3
Bench press
5x110
3x125
7x140 - Can’t compare to any recent PRs.
Bent-over row
4x6 - 165
DB BP
1x6 - 60s - Finally got this PR.
1x1:F - 60s*
2x6 - 55s
1x3:F - 60s
1x4:F - 55s - Should’ve gone down to 50s.
DB row
1x6 - 100
DB hold
2x20sec - 105s
1x23sec:F - 105s
*This may seem silly but my sweatpants get sweaty, stick to my leg and seriously inhibit mobility. It bugs me when I try to kick up into a handstand, practice windmills, and set up a nice wide leg position when benching. In this particular set the lack of stability made my arm come too high. I thought it would hurt my shoulder so I dropped it.
So before every set that came after this one I rolled my pant legs up and I didn’t have any more stability problems, which is why I came back to 60s in the fifth set.
Edit: Booyah! 11 pages!
3/16/12 - Friday
Cycle 9, Week 3, Day 4
Squat
5x150
3x170
8x190 - Beat previous 7x185(8,3).
RDL
6x10 - 195
Front squat
1x4:F - 170
4x6 - 160
Pull-ups
5,3,3,2,2,2
17 total
Might’ve gotten less pull-ups because my upper back was tired from yesterday’s bent-over rows. I did them a little differently. I really focused on using my upper back to get the bar up and only using leg drive to finish the rep at the top. I remember it definitely felt like my back had more tension in it yesterday and my legs weren’t working as hard.
3/17/12 - Saturday
Breakdancing practice.
Windmills
6x4
Making progress. Right foot still clips on the ground, tripping me as I try to do the second mill and making me log roll 3-4 feet across the floor. But I know I’m making progress.
Handstands
10x2
Get tense all the way through, especially in the belly and butt. Got one really good one but I forgot my phone so I didn’t time it. Getting better overall, too.
Headswipes
5x2
Airswipe/headswipe combo
5x2
more headswipe practice
Need to be tighter/more tucked in the starting position. Once I did that I was nailing them consistently with no leg/ground contact.
3/18/12 - Sunday
Measurements. Decided I would start taking more measurements because chances are that I’m gaining/losing size in more places than my chest, back, and waist.
Weight: 154.5 lbs (+2)
Waist: 30" (no change)
Chest: 38 1/8" (+1/8)
Hips: 36 7/8"
Right bicep: 12 3/4"
Left bicep: 13"
Right thigh: 23"
Left thigh: 22 1/4"
3/19/12 - Monday
Cycle 9, Week 4, Day 1
Overhead press
5x50
5x60
5x75
DB OHP
6x6 - 20s
DB skull
1x10 - 20
4x10 - 25
3/20/12 - Tuesday
Cycle 9, Week 4, Day 2
Deadlift
5x105
5x130
5x155
RDL
6x10 - 95
Clean
2x6 - 65
3x6 - 70
3/21/12 - Wednesday
Breakdancing practice. Got in and out without any bruises, burns, scrapes, or cuts, so that’s a positive right there already.
Windmills
6x4
Getting better compared to last time. I do one windmill and trip over my right foot. Took a video but I will not post anything until I get three continuous mills.
Handstands
10x2
Got a 30-second one, no kidding.
Headswipes
5x2
More consistent good ones with improvement that I made on 3/17/12.
Airswipe/headswipe combo
5x2
Working on setting up for the headswipe more quickly after the airswipe. There’s a balance between setting up quickly and setting up well.
3/22/12 - Thursday
Cycle 9, Week 4, Day 3
Bench press
5x60
5x75
5x90
Bent-over row
4x6 - 80
DB BP
1x6 - 20s
4x6 - 25s
1x6 - 30s
DB row
1x6 - 50
3/23/12 - Friday
Cycle 9, Week 4, Day 4
Squat
5x80
5x100
5x120
RDL
6x10 - 95
Front squat
5x6 - 80
That’s 9 cycles down, 4 more to go. Now that I think about it, I’m really hauling ass.
Just saw your log for the first time; pretty impressive. Awesomely thorough and you seem very diligent. Great job and keep it up.