2/7/15 - Saturday
Man my chest was sore today.
1990s
best: >1-3/4, landed clean on feet
Also had more good ones. So the average improved as well.
Taking time between attempts is big, this isn’t CF
Seated DB press
7,4x70s
6x60s
Pull-ups
9,5xBW
Alternated sets from pressing to pull-ups
Raises - side and rear, out.
2/8/15 - Sunday
Swipe > handhop
Good amount of consistent and controlled sets. I currently take more time than I would like to start handhopping once I get up out of the swipes into a handstand. It’s a trade between speed and control.
Some reverse 90s and freezes, but the swipe > handhop set was the real priority.
Lifting - delts and back as usual, rep those 70s, some pull-ups and raises
2/9/15 - Monday
Sunday night session was hard, and my chest was still sore, so I took a half gallon of milk 30 minutes before sleeping. I’ve been feeling the repercussions all day today and I guess you could say my appetite went down the shitter, so to speak. The day old rice I had for breakfast didn’t help either. Nonetheless today went well.
Nutcracker mills
Still crashing, but today I crashed on my back instead of crashing on my front like last week. This means I’m getting faster at whipping around and I’m getting closer to landing these properly.
Halos
Also an improvement over last week. Need to do it while keeping legs wide though.
Seated DB press
7,4x70s
Pull-ups
9,3xBW
raises, out
2/11/15 - Wednesday
Seated DB press
4,1x80s - new PR for rep record and sets with 80s
5x70s - ta ta ta ta
9,7,7x60s - tsss, tsss, hup-tssss
13x50s - ts ts ts t-aaaaaaAAAAHHHH
Upper back
Pull-ups - 9xBW
DB rows - 10x100, 10x110, each arm
Raises, out
My stomach is back to normal from Monday. It seems like milk doesn’t agree with me anymore, at least not a half jug of it 30 minutes before sleeping. Oh well. I can make up the protein with meat and it’s a poor source of carbs anyways.
2/12/15 - Thursday
Squat
3x135 3x185 3x225 3x275 (paused)
1x315
1x325
GMs
8x135 8x155 6x185 3x205
1x225
Abs, leg extensions, out
Nothing special today.
2/13/15 - Friday
Keeping up with food. Just rice meat veggies out the dining hall.
DB bench
5,3,3x90s - Can probs do 100s this semester
9,7,5x70s
6,6x50s
16xpushups
Chest crossovers, out
2/14/15 - Saturday
Valentine’s day this year meant dragging a wasted heartbroken bisexual out of the bar.
1990s
No “great” spins like doubles but a lot more “good spins” like 1-1/2s.
Seated press
8x70s - A few weeks ago this PR needed an off day beforehand, now it’s post practice work :d
8x60s
Pull-ups
10,5xBW
Side/rear raises, out
2/15/15 - Sunday
Swipe > handhop
Significantly faster. I can start hopping right after getting up from the swipes into a handstand. Last week I had to take time to stabilize, take some steps around in that handstand, before hopping. But not now. I will take a video to show what I mean. I normally am reluctant to take videos because that means interrupting the music on my phone while I’m practicing.
Reverse 90s
Also better than last week. Just longer better spins in general.
Seated DB press (alternated sets with pull-ups)
8,4x70s
12x50s
9,4xPull-ups
raises
2/16/15 - Monday
Diet on the narrow today. Nothing but rice beef and broccoli. Ain’t even sandwich.
Nutcrackers
Significantly better than last week. I am landing on my back this week where last week I was landing on my side/leg. But I have to land higher on my back so I can do more than one.
Halos
Keep practicing. I need to go higher so my shoulders don’t touch the ground.
Seated press
7x70s
13x50s
8,4xPull-ups
Today went well I’d say but I’m definitely ready to take tomorrow off.
2/18/15 - Wednesday
Man today was crappy.
Seated press
2x80s - Felt shaky and unstable so I just went for pump with 50s.
16,11,10x50s
10xpull-ups
DB row
15,8x110
raises
This past few days after my second week with DB benching on Friday, my right shoulder has developed this pinching feeling. That plus today’s shakiness under the 80s tells me that I can’t recover from all out DB pressing 2x/week, on top of bboying. I got away with it for a week but it’s catching up now.
The same idea happened last semester when I tried to bboy while doing heavy full body 3x/week. My gains kept moving for a little bit, then started tanking from the fatigue.
So I think I will go back to Friday off.
2/19/15 - Thursday
Today taught me that if your weekly squat days consist of 1-2 max reps and a heavy set of GMs, then just because you’re surviving with extra weight on the bar does not mean you are getting stronger.
Squat
6,3,3x275
11x225
Front squat
6x205
3x225
Leg press
8,7,6x2pps
Lighter weight felt really nice. Since my low back wasn’t crushed doing nasty form with 1RM loads I was able to do the high rep set and the front squats. Feeling my legs work was also a benefit. I will continue with this type of legs day.
2/20/14 - Friday
DB bench
3x100s
1x95s
8,6x70s
8,6x60s
6x50s
Out of energy again. Couldn’t even do a pushup.
New record for DB bench today but it indeed looks like my capacity for volume has been tanking recently. I’ve been getting less total work done before running out of gas and having to leave. I think I’m going to take tomorrow off and go back to only overhead pressing and bboying as main priority.
2/22/15 - Sunday
Today was fucking awful. Opened with 90s, couldn’t get past 1-1/4 spin, then my elbow tightened up big time every time I tried to spin. Then I tried to press and maxed at 1x70s. This is after a full off day of rice, meat, and milk too. A day away but it felt like I’ve been gone for a month.
I will def revert to the 5x/week I was making progress on earlier. Every time I try to sneak in more than 5x/week it just comes back and bites me.
I’ve been feeling weak and sluggish all day. No appetite and constantly wanting to sleep. Couldn’t even do a pushup just now here in my room. I will go see the doctor tomorrow because this can’t be just about whether I benched 3 days ago.
2/24/15 - Tuesday
I went to the doctor’s office fearing mono or something real bad. I even took a blood test. It was just basic winter feel like crap symptoms though. Negative test, no swelling. I felt good enough to go lift.
Seated press
warmup
4,1x80s
10,6x60s
10x50s
I was empty by now but at least I hit my strength PR, no bones about it.
Diet for the past few days has been more subs with extra (like 1" thick) cold cut turkey, 400+g carbs a day from rice, low fat. I will try increasing the fat tomorrow to see if it will let me train longer, otherwise I might venture to shell out some cash for a preworkout.
2/25/15 - Wednesday
Today was weird.
Squat
3x135 3x185 3x225 - all paused at bottom
2x275 - This was way more of a grinder than it usually is.
So it was obvious today was not about to go as planned. I just let myself go…
DB bench
3x70s 3x85s 3x95s - all paused
2x105
… and hit a new weight on DB bench, but was stuck under 50s when I went for the pump set. So instead I went over to…
DB OHP
3x70s - paused
1x75s
…And lifted more than 50s with a smaller muscle group.
And now I just feel like sleeping.
Eating more fat didn’t seem to make a big immediate difference. I am really reluctant to buy a preworkout because my experience with workout supplements has been a really crappy ROI.
I hate to say it but whether it’s because of my recent cold symptoms or spending the past 4+ weeks training 5x/week to the last raise, 90, and press, I need to take some time off. I’m thinking through Saturday, at least.
2/27/14 - Friday
Felt good to train today, didn’t need to take near all that time.
Upper body pumping work, gave it the whole rundown.
2/28/14 - Saturday
Appetite was up and I was feeling so sharp I went and trained twice.
Morning:
Swipe > handhop
I got a good set with these today. I will post it.
Then same lifting stuff as yesterday.
Evening:
Finished the day with more rep stuff all over upper body.
I can’t wait for breakfast.
3/1/15 - Sunday
March already? 4 years since I weighed at 115 and decided to turn things around. I’ll stop spinning my wheels if I just stick to bboying. I love when someone asks what I do for fun and I’m like, oh, I don’t know, I can spin on one arm. Last semester when all I did was lift I just felt kinda empty.
90s
Today’s performance made the past week look like a bad dream. Two 1-5/8s, a couple 1-1/2s. I learned something that helped me spin better. I can’t put it into words. All I can say is it required groin control.
Reverse 90s. Also better. This move is so easy to just come back day in day out. It doesn’t beat me up.
Various freeze/handstand/balance stuff
15 minutes to pump up before gym closed:
DB press - 8,4x70s
DB rows - 14,8x110 each arm
Curls and raises
To take bboying to the next level I will need to do the upper body moves frequently. My bests were always when I had 90s ~3x/week. Yeah, I “maintained” pretty well with low frequency, but that’s not what I’m looking for.
3/2/15 - Monday
I started today with 8 pancakes, and I must have had like 5-6 full plates of rice. Then I’d say a plate total combined of fish and steak. When I say plate I mean, 10" diameter dish, for perspective.
Room I practice in was full. So:
DB bench
3x100s - To PR maybe I should have taken the day off and came back fresh… not worried
8,5x80s
9,7,6x70s
8,6x60s
Supersetted with curls. Just chest and arms for a whole hour.
Mills tomorrow, then 90s the day after, then swipe > handhop the day after that, yeaaaaa
3/3/15 - Tuesday
Training day after day and still feelin alright.
Barrel mills
I thought about nutcrackers, until I recorded my barrel mills. They just weren’t clean enough to let myself move on to harder mill variations. Hit a triple with these today.
Basic mills
I did 55 total of these, spread over 8-9 sets. Tuck head to go faster. This should be easier than it was today if I’m going to really improve my bboying.
Footwork
Quick 10 minutes for lifting before they close the gym
Seated press
7x70s
10x50s
Squat rack curls
2 sets x 8-12
All this time I let myself ignore my dismal bboying progress because I could always point to the last 10 lbs I put on my deadlift and say I was getting stronger.
3/4/15 - Wednesday
Ok so.
90s
best: 1-7/8
I started out really crappy with these today. But I just kept practicing and got one of the best spins in my life. If I “improve” by reducing frequency to, say, 1x/week with an off day before, I’m not actually better at 90s. All I’d be doing is peaking.
Reverse 90s
I got some nice long slow spins with these.
I was too tired by now for more power kind of moves.
Just a little footwork
Seated press
6x70s - This is down from the usual 8x70s. Maybe I could stand to gain from a day off
10x50s
Squat rack curls
3 sets, best was strict 10x65