10/26/12 - Friday
Cycle 17, Week 2, Day 4
Bench press
3x110
3x125
13x140 - Beat last week’s 13x135. Not every day I beat last week’s PR by 5 lbs.
Bent-over row
5x10 - 200
DB BP
2x6 - 65s
1x5:F - 65s
3x6 - 60s
DB hold, 135s 2 towels
12sec, 7sec, 10sec
Breakdancing
Back somersault into forearm headstand
~30min
Some good stalls, no permanent headstands yet. Point legs straight up, look through head, put forearms in the right place, experiment with shoulders’ role in the movement.
10/27/12 - Saturday
Woosh.
Warmup
~10min
Did some front handsprings, it helps if I put the head through my shoulders, like looking behind me.
Forearm headspin
~75min
Positioning my legs’ height properly after starting the spin instantly helped me get longer spins, ~9/8-5/4, from footwork, reliably (assuming I kept my focus on other stuff too). Also, it let me tumble forwards when I slip out of them, which looks cooler than falling backwards that has been standard practice.
Practiced going into them from footwork more quickly.
Windmills
~75min
Nothing new. Over an hour and nothing new. -_-
Handstands
3x2
Sucked.
Handstand walk
1x2
sucked.
I feel like I might need to eat more carbs. I remember from experience that it’s hard to get “amped up” in a training session if I’m low on carbs. I normally take in about 300g/day, I just don’t want to up that number, put an inch on my waist and end up where I am right now all over again. Since Wednesday practice always go well it might just be that I’m not recovered by the time I get to Saturday, so Friday night I could just do a “carb-up” to get enough fuel to push through Saturday and recover and start over for the next week come Sunday.
Page 21 btw. Dey we go.
10/28/12 - Sunday
Today I’m training measurement tape.
Weight: 158 (0)
Waist: 30 5/8 (+5/8) - Yeah, okay.
Chest: 39 5/8 (+1/4)
Hips: 36 1/4 (0)
R bicep: 12 7/8 (0)
L bicep: 12 1/8 (0)
R thigh: 23 3/4 (0)
L thigh: 22 7/8 (0)
Dem left DB bulg squats are taking their time.
10/29/12 - Monday
Cycle 17, Week 3, Day 1
Deadlift
5x235
3x265
9x295 - Beat last week’s 9x280. +15 lbs deadlift PR doesn’t happen in one week. It must have been the change from good mornings back to light deadlifts/light squats.
Clean
1x6 - 195 (PR)
1x3:F - 200
1x3:F - 195
1x6 - 185
1x4:F - 190 - Lesson learned: NEVER increase the weight for assistance exercises. Get the PR in the first set, ramp up if possible, otherwise stay put or go downhill from there.
Let it be known. I will clean 100kg next cycle, whether it be for one rep or for six.
LDL
3x10 - 225
1x6:F - 225
2x10 - 215
DB left bulg
1x10 - 60s
1x4:F - 65s - just a technique thing?
1x5:F - 65s - nope.
Breakdancing
1990s
~10min
Experiment with doing them from a handstand, I did one this way and got a pretty good spin except for the forwards tumble out of it.
10/30/12 - Tuesday
Cycle 17, Week 3, Day 2
Overhead press
5x100
3x115
6x130 - Beat previous 6x125(16,3).
DB OHP
1x2:F - 60s - I will start only going for a PR on this once every other cycle.
1x5:F - 55s - Damn.
2x6 - 50s
1x4:F - 55s - Double damn.
1x6 - 50s
Dips
1x6 - +40 (PR)
1x1:F - +45
2x6 - +30
1x5:F - +30
Pull-ups
7,5,3 - BW
Breakdancing
1990s
~20min
Ankle hurt whenever I landed. 
10/31/12 - Wednesday
Trick or treat.
Warmup
~10min
Front handsprings - Pop out those shoulders against the ground helps the landing.
FA headspin
~75min
Tighten upper back, shift weight forward. Don’t let right leg come down too much. This way, I can roll forwards out of headspins. Tried rolling out of headspins into mills, that’s gonna be for another day.
Windmills
~75min
Legs wide and straight, sweep-sweep. Going faster helps keep legs wide and straight.
Feel like my performance is getting a little e more consistent on mills and headspins. It is less often that I get one good set and then a bunch of shitty ones.
Handstands
1x3
best: 68sec
Handstandwalk
one.
best: little over 1 lap
Smith hold
14sec,11sec,13sec
255 lbs
11/1/12 - Thursday
Cycle 17, Week 3, Day 3
Squat
5x180
3x205
4x230 - The most recent PR this can compare to is 2x225(13,3). Low-rep PRs and high-rep PRs can’t really compare since the formula tends to give higher 1RM predictions for doing a light weight a lot instead of a heavy weight for a few. Plus, can’t ever really know what to predict with week 3 weights that I’ve never done before.
Front squat
1x6 - 190 (PR)
1x6 - 195 (PR)
1x3:F - 200
1x4:F - 195
1x6 - 185
Light squat
2x10 - 185
1x7:F - 185
2x10 - 175
1x7:F - 175
I did these with toes flared out at >45 degrees. One guy told me I could keep my knees out more easily if I put my feet more forward. I tried it and I didn’t notice anything spectacular with performance but my knees stayed right under me and my back didn’t seem to round as much.
Pull-ups
6,4,4
+10 lbs
Left DB bulg
1x6:F - 60s
1x8:F - 55s
1x10 - 50s
No time to breakdance today. By the time I get through assistance work, pull-ups as a finisher, and DB bulg to fix my leg imbalance, I don’t have time for the reason that I actually do all this lifting. Fuck.
11/2/12 - Friday
Cycle 17, Week 3, Day 4
After reading “Life of Pi” in our English class some girls brought in actual pie. I had one slice and figured, why not make it a carb-up experiment? So I had another, and a little cookie. Mmm. So we’ll see how I perform in breakdancing tomorrow.
Bench press
5x120
3x135
10x150 - Beat previous 10x145(16,3).
Bent-over row
1x10 - 205 (PR)
1x5:F - 210
3x10 - 200
DB BP
1x6 - 70s (PR)
1x1:F - 75s
1x6 - 65s
1x5:F - 65s
1x6 - 60s
1x4:F - 60s
3 PRs in one day. Good deal. Except for:
DB hold, 2 towels, 135s
7sec,5sec,5sec
Shitty. But oh well.
Breakdancing
Rollback stall
~15min
Some good ones. No permanent ones yet. Push the shoulders on the ground hard to get the foundation set up. Stay tight everywhere overall.
Windmills
~15min
Focusing on JUST legs wide and straight, nothing else, got good sets.
11/3/12 - Saturday
Word up mayng
Either that junk food I ate yesterday really fueled me up or I was subconsciously afraid of getting fat, because today I was able to practice for much longer than I normally do on a Saturday before getting tired out.
Warmup
~10min
Fhspring: green lights across the board
FA headspin
~125min
Shrug shoulders helps put weight forwards. Tuck right leg up more. Did some fast ones, directly from footwork into the spin. Went well, some even better than the ones where I take more time to set up
Back somersault stall (included in 125min^)
Got a permanent headstand. Extend the hips.
Windmills
~110min
Learned to better transition into them from footwork. Seemed to work better from footwork than from the freeze. Got some good sets.
Handstands
4x2
best: 34sec
Sucked.
Handstand walk
1x3
best: 1/2 court (downtown gym)
Sucked.
11/4/12 - Sunday
lalala dededa lalala
Weight: 156.5 (-1.5)
Waist: 30 1/2 (-1/8)
Chest: 39 1/2 (-1/8)
Hips: 36 (-1/4)
R bicep: 13 (+1/8)
L bicep: 13 (-1/8)
R thigh: 23 3/4 (0)
L thigh: 22 7/8 (0)
Only change in diet was that pie I had Friday. Since I lost weight, it looks like things aren’t as simple as calories in/calories out.
Also did some breakdancing today. I always get frustrated about not having enough time to practice but it’s my fault if I don’t exploit Sunday for what I can.
Front handsprings
~20min
I currently land these on the inner side of my feet. Talk about shredding knees apart. If I get more power I’ll get my body up higher so I can get my feet right under me and land these right.
Kip-ups
~10min
Landing consistently on feet instead of knees. This is an improvement. The trick was to keep my legs locked straight and keep my eyes on my feet while I went back up onto my shoulders right before the kip.
Windmills
~30min
Got some faster ones. Legs still not wide or straight enough. Maybe that will be easier when I get them going faster. Tucking the right shoulder up while collapsing helps prevent burning my shoulder on the ground.
11/5/12 - Monday
Cycle 17, Week 4, Day 1
Deadlift
5x125
5x155
5x185
Clean
4x6 - 90
1x6 - 95
LDL
3x10 - 105
3x10 - 110
Breakdancing
Rollback stall ~30min
Got one rollback into a forearm headstand and did a headspin from there, with a tuck and roll on the way out as a bonus.
Push the shoulders on the ground early to set up the foundation for my head. Pop the hips out, push the legs up. Getting better.
11/6/12 - Tuesday
Cycle 17, Week 4, Day 2
OHP
5x55
5x65
5x80
DB OHP
6x6 - 25s
Dips
5x6 - BW
Breakdancing
Windmills ~20min
best: clean 7
elbow was feeling wobbly, might be due to upped frequency. Otherwise, getting a little better with speed/quality.
11/7/12 - Wednesday
Baroquedancing practice today.
Warmup
~10min
Front handsprings: Extend hips for optimal landing.
Forearm headspin
~95min
best: 7/4 (PR) - got it on the first try, literally the first headspin of the session hah
And 3/2 spin from footwork (PR), without any pause for setting it up which I thought was neat. Sometimes it seems like just going in from footwork and doing it gets better results than thinking about the movement and the cues.
Still looking for ways to do a forward roll out of the move instead of falling back. Looking backwards instead of through the head and into the floor might be a trick for that.
Windmills
~70min
Sweeping legs horizontally helps. Don’t ignore to sweep with the left leg to get the re-stab, as well as the right leg.
Handstands
1x3
best: 82sec
Handstandwalk
one.
a little over 1 lap
The handstands work has been stalled at best. Pretty sure doing OHP the day before is starting to put a strain on my ability to do handstands, because during weeks 1, 2, and 3 of this cycle I was getting 30-60 seconds at best. Not sure what to do, maybe eat more? I don’t want to have to do less work. I’ll think about it - I must admit I don’t plan on losing sleep over my progress in max handstand time; a strong OHP is more impressive to me and probably more applicable to breakdancing anyways.
11/8/12 - Thursday
Cycle 17, Week 4, Day 3
Squat
5x95
5x120
5x145
Front squat
3x6 - 90
2x6 - 95
Light squat
1x10 - 80
3x10 - 85
2x10 - 90
Breakdancing
Windmills
Got a nice-looking triple, really focused on forcing my legs wide and straight for these so they stop looking like shit. Not there yet but this is the straightest I’ve ever gotten them I must say.
11/9/12 - Friday
Cycle 17, Week 4, Day 4
Bench press
5x65
5x80
5x95
Bent-over row
5x10 - 100
DB BP
1x6 - 25s
4x6 - 30s
1x6 - 35s
Breakdancing
Windmills
Legs collapse inwards when I roll onto my back. Force them out for more momentum. Feel like I’m getting better.
This deload week sure took its time. Damn. In any case, that’s 4 cycles down, 6 to go before I get to test my maxes.
11/10/12 - Saturday
More breakdancing practice. Breakdancing workouts are getting longer on Saturdays, I’ve noticed - I have nothing else to do though so I might as well.
My stomach was messed up all day today. Something I did last night, I ended up burping and farting egg all throughout today’s training. Warmup and headspins it was alright, but periodically stabbing my elbow in to my gut for windmills was a factor in their suckage today and it sure didn’t help with the handstand work. It felt like I had a good pound of half-digested egg sitting in a hard rock at the bottom of my colon. I had to hit the bathroom four times in this workout.
Warmup
~20min
Front handsprings: got them. Can land consistently square on the feet
FA headspin
~120min
Pulling in the upper back makes me more likely to tumble forwards out of the spin. Some good ones, no PRs.
Windmills
~90min
Bruised up from doing them all week. Was more like 10mins mills and 80mins in agony. Give these a break so my shoulder bruise doesn’t cry every time I do one.
Got a crappy set of 4, and the guy who recorded me gave me a physics lesson about circular motion. So it was really just a bad day with windmills today.
Handstand hops
Got to really focus on these, was half-assing them until the gym started closing and I got two good ones.
Handstand backwards walk
Did about a yard, not bad for first day doing these.
Bored with handstands and forwards handstand walk, but also I can’t keep doing those forever. If I want to get better, I have to learn more stuff.
11/11/12 - Sunday
Weight: 158.5 (+2)
Waist: 30 3/4 (+1/4)
Chest: 39 1/4 (-1/4)
Hips: 36 7/8 (+7/8)
Right bicep: 13 (0)
Left bicep: 13 (0)
Right thigh: 23 5/8 (-1/8)
Left thigh: 22 5/8 (-1/4)
Measurements always get fucked up on deload week. Wanted to practice bboying today but couldn’t. Still making shitty rotten egg burps with diarrhea on the side. Was hoping this would be a cycle where I don’t have any stupid complications like this, like good mornings last cycle or working with a pulled muscle or whatnot, I could just go in and sweat hard and get stronger.
11/12/12 - Monday
Cycle 18, Week 1, Day 1
Deadlift
5x210
5x240
15x270 - Beat previous 15x265(17,1). Estimated max: 405. LOL high-rep PRs are more entertaining than informative
Clean
1x6 - 195
1x1:F - 195
1x4:F - 185
2x6 - 175
LDL
1x10 - 225
1x6:F - 225
1x10 - 215
1x6:F - 215
2x10 - 205
Left DB bulg
3x10 - 50s
1x6:F - 50s
1x10 - 45s
maybe need more volume on these to make my left leg grow to match my right leg
Breakdancing
Rollback stall
one.
Low on time today. One is better than nothing.
11/13/12 - Tuesday
Cycle 18, Week 1, Day 2
Today sucked. I still have my gut problem. Everything looks and tastes like shit. Peanut butter on bread is shit on shit. Smear peanut butter on a napkin and its a big shitstain. Eating it is like biting through a rock hard ultra-dense layer of shit. It’s all fucking shit and I can’t handle one damn bite of it. Even vanilla whey in milk tastes like fucking bear semen or some shit. Today was the first day in a year that I haven’t met my cpf/calories numbers.
OHP
5x90
5x105
9x120 - Beat previous 8x120(17,2). Only non-shit thing of the day.
DB OHP
1x3:F - 55s - shit.
3x6 - 50s
1x5:F - 50s - shit.
1x6 - 45s - shit.
Dips
1x5:F - 40 - shit.
1x6 - 35
1x2:F - 30
1x6 - 15 - shit.
Pull-ups
6,1(shit),2(shit) - BW
Breakdancing
Headspins ~25min
Sucked. Shit.
11/14/12 - Wednesday
(Really) abbreviated practice. Not my choice, long story.
Windmills
very few (2-3 sets)
Figured out how to roll directly onto my back so I don’t bruise my shoulder. Sweeping the right leg and digging in with the left shoulder gives me enough power to make it continuous.
Handstand jumps
~90min
The hard part isn’t jumping, it’s landing back on my hands. Keep the lats tight, have a little give when landing. I almost got it today, just need more time.
Still have my gut problem so my appetite is really low. But I’m improving; I put out a solid turd today for the first time in a week.