3/5/15 - Thursday
Swipe > handhop
Got up into a double hop. Not significantly better today.
Reverse 90s
Some good ones, nothing real special
Was called in to work early, so “assistance work” was just repping out some pushups at 2am after work… Friday will be much easier to schedule in plenty of time to eat and train.
3/6/15 - Friday
Today I was tired out. I just did some swipes, then delts/bis and then headed right out.
3/7/15 - Saturday
After yesterday I took today off and ate at least 400g carbs and three chicken breasts. I didn’t get any sleep Friday night or Saturday night because I was getting laid. Now that I’ve experienced that I think I’ll be better able to prioritize sleep.
3/8/15 - Sunday
Was not in the head space for anything upside down.
Seated press
4x80s
6x70s
8,6x60s
11,11,9x50s
Curls/raises, out.
3/9/15 - Monday
Barrel mills
I hit 4 from a coindrop, which is a new record. I go too high on my head though, and too slow.
Halo
I did a few good ones from a freeze and started practicing from standing.
8xpull-ups
DB rows - 2x8-12x120
Curls/upright rows, out
3/10/15 - Tuesday
Swipe > handhop
I hit two sets where I went up into a double handhop, which is an improvement over only being able to hit one like last time I practiced these. I found a cue that will help my performance next time I do these, but it’s awkward to type it in words so I’ll just remember it with my brain.
Seated press
9x70s - record here, too.
Then DB presses (50s for reps), upright rows, and curls.
3/11/15 - Wednesday
1990s
Two 1-3/4 spins. More 1-3/8+ spins. In general I am better in control of this motion.
Reverse 90s
Got a few 3/4 spins. Some nice long ones where I just went up and spun nice and slow.
Seated DB press
5x70s - Developing fatigue.
2x11x50s
Then tris, upright rows, and raises.
Both these past two days I covered about 600g carbs/day. I considered eating my roommate’s arm because the dining hall has such little protein, but I decided against it - the exertion probably would have got me going catabolic anyways.
3/12/15 - Thursday
Ate about 400g carbs today and five chicken breasts, as an idea of how today’s food went.
As for training, I tried to bboy. But my shoulders were dead. I couldn’t even swipe. So:
Squat
18x225
Some DB benching
out
That was it. It looks like I will take tomorrow off. It has been two weeks since I’ve gone in on lower body, and I haven’t lost much.
3/13/15 - Friday
Man today was good.
1990s
I found a new tip to really improve my performance and consistency with this move. Below is the best spin of the day. This is what I would call a double. I recommend to watch with volume off, there were some really noisy people in the room.
Swipes
Seated DB press
6x70s
15,8x50s
Curls/raises, out
3/14/15 - Saturday
I didn’t do any work today. I was tired as fuck; I could have slept all day long. So tired I could barely eat anything.
3/15/15 - Sunday
Still really tired but not as bad.
Seated DB press
4,1x80s
5x70s
10,8,6x60s
9x50s
raises, bis/tris, out
Less total work than last Sunday but got the extra rep with 80s. I bet I’ll get better volume than either week if I go in next Sunday and open with 70s and stay completely out of the 1-5 range.
3/16/15 - Monday
Today’s practice was really… blagh. I started with swipe > handhop and I just got drained after maybe 10 attempts. I couldn’t get into it because I simply didn’t have any damn time to: By the time I got warmed up I was starting to get tired again. Maybe half the sets were decent, was able to get up and hop on one arm.
To end the day I did the superset from today’s shoulder article by CT. By the third set I was getting a pump from 30s. Neat
3/17/15 - Tuesday
Copy/paste from yesterday, except I was coming into today with even more fatigued shoulders so today’s session was even shorter and weaker.
Ordinarily I would have done mills and upper back today. It looks like I will be able to do that tomorrow.
Oh right, spring break so I’m back at home, which means to do moves like mills I have to find a nice floor or get some cardboard, both are options.
3/18/15 - Wednesday
No, bboying is not going to happen for the rest of the week. Back for spring break and being away from uni makes it really inconvenient to find a place to practice something other than swipes or footwork.
10xpull-ups, these felt nice. then:
DB rows, 4x8-12 total sets with 100-115 lbs. I was really feeling some good tension with these, more than I used to when I lawnmowered em around and called it Kroc rowing. But then I pulled something in the back of my left shoulder and had to go home. >_<
3/19/15 - Thursday
Pretty much back to normal after hurting myself like an idiot yesterday.
Pushups
215 total - 40 30 20 20 15 20… until I couldn’t do anymore.
My eating has been awful the past few days. Simply no appetite. It’s starting to pick up again though, I think I was up to 300g+ carbs today. Protein has been 8-16 oz of ground turkey, plus 4-5 eggs, each day, with some milk and yogurt thrown on there.
good night internet fitness community, i must sleep now.
3/20/15 - Friday
Plain swipes, footwork, toprock.
Then more seated pressing. I did dropsets between 50s and 30s to get max pumpage. I started with 15x50s but I don’t remember the rest of the numbers. After two runs like this I just did the top half of the ROM to get even more pumpage.
3/21/15 - Saturday
Mills - rather, what happens to them after 10 days of not practicing them. Crappy. Regular mills were slow. I made slight progress in not going so high on my head when doing a barrel mill.
8-10xpull-ups, counting is hard
DB row, each arm
20x100
10x70 (above set was… hard)
Curls, out
Oh right. Repped out 120 pushups tonight. 60 pushups before work and 60 after. Sets of 10-20, less as I got tired of course
3/22/15 - Sunday
35 pull-ups throughout the afternoon. All were chin decisively over the bar, no kipping. Best set was 9.
Bboying:
Swipe > handhop
More “OK”, still not good enough. Keep hips high while swiping to save energy and look better. I think I will practice swipes alone tomorrow.
Reverse 90s
Better, not much else to say.
Rep out some presses and side raises, and that was it.
3/23/15 - Monday
I put 20 more pull-ups together this afternoon. I was significantly weaker on them and was feeling actual lat soreness for once. Best set was 7.
Then practice:
1990s
I started out OK with these, but it became quickly obvious today was not a 90s day. Best was 1-1/2 and I got tired quickly.
Swipes
This was the big event of the day. Up to now I’ve always had a glitch with landing swipes - my right foot never came down quite right and I could never spring for the next one fast enough. Today I fixed it by just thinking about moving my right leg faster.
Also, style practice.
Then 2 supersets between pressing 50s, pressing 35s, and side raises.
It def looks like tomorrow should be off, and I will hopefully have some good news on Wednesday.
My appetite has been up recently. I went through 8 of those boneless chicken breasts today, 3 bowls of chopped steak, 4-5 heaping plates of rice, and at least a pint of milk.
3/24/15 - Tuesday
Off
3/25/15 - Wednesday
57 pull-ups today. Rules are chin gets over the bar and no kipping. Best was 10.
Swipe
After Monday’s tip I was faster and better at connecting each swipe. Couldn’t do swipe > handhop too well after these though, but oh well.
These take more leg effort than I thought they did.
The purpose of the day was swipes. My upper body wanted more so I gave it chair freezes, tuck planches, handstands against the wall on my fists, and forearm freezes.
Then rep out with those delts: Supersetted DB press @ 50s with DB press @ 35s with side raises.
I only remember that i got 16x50s on the first set of pressing, which is a new rep PR.
Then out.
3/26/15 - Thursday
34 more pull-ups over the course of today, best was 7.
90s
Mediocre. Best was 1-1/2.
Reverse 90s, some swipes, various stalls
Also, blagh. Nothing new.
I battled a friend today. 1v1, three rounds. I’ve built up some good style over time, but he’s been at it longer (he never tried to be a power bodybuilding bboy like I did). Most of my good power moves are gone or at least diminished after last semester (bye bye, headflip), but I was still able to put down some basic power. Friends votes were 1 towards a tie and 1 towards him, which is fair.
Assistance - DB row 22-23x100, each hand. Better than last time and got a decent pump.
Food:
Tuesday - Maybe 75% of yesterday.
Wednesday - No appetite for carbs but I put away 18 eggs in like 30 minutes before getting tired of protein.
Thursday - Aaaaand hungry like damn again. I ate 300g carbs from rice in under 10 minutes, swear. 1/2 a plate of chicken, 1/2 of rice noodles/beef for dinner, then 4 bananas on the way to work after training. To keep me able to haul ice, trash, and hell just stay up until 2 after a full day, I hit a Red Bull, sorry diet police. Then zzz
3/27/15 - Friday
I did not have much energy today. My upper body felt dead. I did various freezes for about 30 min.
Over the past few weeks I’ve known I can’t not train legs. A whole squat day is probably not necessary but strong legs and butt make my 90s, swipes and mills tight, clean, and fast. I needed a leg exercise that wasn’t too complicated and would be doable after 60+ min of breaking practice. So:
RFESS - 5x7-10x70s on each leg
I thought this would be harder. I look forward to getting better used to this movement and really getting the most out of it.