10/9 - off
Sunday 10/10:
Deadlifts: 200 x 5, 235 x 5, 265 x 12 = PR (9 dbl overhand, 3 mixed)
Back Extensions: BW x 12, 8, 10, 10
Seated Leg Curls (awful machine): 100 x 6, 120 x 8, 110 x 10, 10, 8
Hanging Leg Raises (Full + parallel): BW x 10+0, 7+3, 6+4
Forgot the seated calf raises.
Tuesday 10/12:
Bench: 140 x 5, 165 x 5, 190 x 14
1-arm DB Rows: 90 x 8, 120 x 10,10, 100 x 10,9
DB Incline Press: 60 x 11, 9, 50 x 9,8
Shrugs: 135 x 12, 185 x 10,10,10
BB Curls: 75 x 10, 9, 7
Ralph Meter (1 - not even close to ralphing, 10 - ralphed immediately upon entering locker room)
today = 7/10, close but breathed through it while sipping Surge + creatine.
Shortening rest intervals has me breathing, sweating, and cramping. I am mid-switch from Surge Recovery + creatine post-workout to Surge Workout Fuel pre/peri/ and post along with some whey + creatine post-workout.
Perhaps I’ll elaborate on my daily diet, since a few people seem to view this boring log, and may catch something I need to include/exclude. * means that it occurs usually twice a week on leg days! Also, I tend to drink 1.5 gallons of water a day on average.
Meal 1 @8am:
4 whole eggs, scrambled
1-2 slices of Cooper Sharp cheddar
1-2oz raw baby spinach
1-2tbsp extra virgin olive oil
1/2 tbsp vinegar
Meal 2 @10am (workout):
Surge + creatine
Meal 3 @ 12:30pm:
2 cans tuna OR 2 chicken breast OR 2 pork chops
1/2-1 serving of brown rice
1 head of broccoli
*1 organic fuji apple OR 1 navel orange OR 1 banana
2 caps of Flameout, vitamin B complex, 1 750mg aniracetam, 2 150mg DMAE, 1 vinpocetine
Meal 4 @ 3:30pm:
1 rounded scoop of whey in water(ON or Grow!)
~35 almonds/cashews/walnuts
1 whole carrot
1 apple/orange/banana
Meal 5 @ 6:30pm:
similar to Meal 3, maybe include 12oz steak as an option
Meal 6 @ 10pm:
1 rounded scoop ON casein in water
1.5-2.5 tbsp of organic peanut butter
1-2 slices of cheddar cheese
I feel like I could compress the time lapse between meals from 3-3.5 hours down to 2.5 and add another meal, but sometimes it takes a good 20-30 to chew through 2 chicken breasts or pork chops and I don’t have that kind of time, ha!
Thursday 10/14/10:
Squat: 145 x 5, 165 x 5, 185 x 8
Leg Press: machine + 410 x 8,8,8,8,8
Seated Leg Curls: 120 x 10,10,8, 100 x 10
Calf Raises (on leg press): machine +270 x 10, +320 x 10, 10
Single Leg Body Squats: 8,8
So my lower body is extremely weak, probably because (among many other things) the four days a week of lifting is the ONLY form of exercise I get. Otherwise I just sit at my computer all damn day. I need need need to add some sprints 1-2 times a week, seriously…
Monday 10/18/10 (Cycle 2, Week 2):
Military Press: 95 x 3, 110 x 3, 120 x 10
Wide Pullups: BW x 10, 6,
Wide Lat Pulldowns: 160 x 8, 145 x 8, 130 x 8, 115 x 8
Dips: BW x 10, +25 x 10, +35 x 9, +25 x 9, +15 x 8, +0 x 8
Face Pulls: 75 x 10, 82.5 x 10, 90 x 10, 85 x 10, 75 x 9
So I had a good and bad weekend. I gave a 15 minute talk at a small conference at USC, met some people for future collaborations (some top researchers in my field!) but did NOT eat or sleep well at all, not to mention was stressed about said talk and didn’t do any form of exercise whatsoever! Thankfully I am back, and started using 2 1/2 scoops of Surge Workout Fuel followed by 1/2 scoop Surge Recovery + 1 scoop o’ creatine as my post-workout protocol, though once Surge Recovery runs out I’ll replace it with a scoop o’ whey. Sprints tomorrow, else someone punch me.
Tuesday 10/19/10:
Hill Sprints: ~30meters x 8
For my sprints, I started slow for 10m, speed up for 10m, then all out sprint for the last 10m. It was a bit cold out today and I don’t think I warmed up enough, so during the 5th sprint I felt my right hamstring tweak (this has happened numerous times during deadlift variations in the past, so stretching needs to be emphasized more). This was frustrating since I planned on doing probably double this, and deadlifts tomorrow. We’ll see how I feel in the morn.
Thursday 10/21/10:
Deadlift: 225 x 3, 255 x 3, 285 x 4 (right ham felt aggravated)
Back Extensions: BW x 12,12,12,11
Hanging Leg Raises (Full +Partial): 10 +0, 8 +2, 6 +4
This is exactly what keeps happening to me, and there is a big difference between knowing and doing. I need to stretch these hamstrings (and hip flexors for the matter) much more.
On a side note, I’ve roughly categorized the gym crowds into three parts: 7-11am sparse and with semi-serious lifters, 11-3pm bearable but an obnoxious crowd, 3-9pm overwhelmingly crowded but with bearable gym rats. I experienced the 11-3 crowd today where 3 scrawny dudes were 1/6th squatting 315…in their socks, while another pair of bros were giggling while trying (and failing) to shrug the heaviest dumbells we have? Amusing.
Friday 10/22/10:
Bench: 160 x 3, 180 x 3, 205 x 9
1-arm DB Rows: 90 x 8, 110 x 12,12,10,8 (bit o’ english on these)
Incline DB Press: 65 x 10,8, 60x 7, 50 x 8,7
BB Shrugs: 185 x 10,10,9,9
BB Curls: 75 x 10,8,7
Sunday 10/24/10:
Squats: 155 x 3, 175 x 3, 200 x 9
RDL: 135 x 12, 185 x 12, 225 x 6, 185 x 9
Leg Press (w/o machine weight): 270 x 10, 410 x 10, 450 x 10, 9, 8
Squats felt good. Kept my form tight, until the last few reps of 200, where my arms were getting tired and my glutes didn’t feel like they were firing properly. Hamstrings were fine…until the 225 on RDLs. Had to hurry up though since I got to the gym about an hour prior to its closing time.
Tuesday 10/26/10 (Cycle 2, Week 3):
A. Military Press: 100 x 5, 115 x 3, 130 x 8
B. Pullups: BW x 10, 6
C1. Weighted Dips: +0 x 10, +35 x 10, 9, 7, +25 x 8
C2. Pulldowns: 160 x 8, 150 x 8, 140 x 8, 130 x 9,8
Had to hurry today since a friend was presenting at noon and I arrived at the gym around 11am! This would be plenty of time for the usual people I see in ze locker room…you know the “sink-shower” peeps, haha. Anyway, my pullup sucks, though I have been trying to do them from a dead hang to get that stretch in (same for pulldowns).
Wednesday 10/27/10:
(Neural Activation Work (NAW): worked up to 155x3 on Hang Cleans)
Deadlift: 235 x 5, 265 x 3, 295 x 7
DB walking lunges: 60 x 8, 65 x 8,7
Back Extensions (+barbell): +0 x 8, +20 x 8, +30 x 8, +20 x8
Hanging Leg Extensions: BW x 10, 8, 7
I usually do a single exercise for NAW prior to the main lift. This plus some prior foam rolling and some dynamic/static stretching really warm me up, though it sounds like much as I type it. Foam rolling is done at home, I drive 15 minutes to the gym, do some body squats followed by pushups and jumping jacks to get warm, then stretching, then about 3-5 sets of 3 reps of whatever explosive exercise I feel like doing (Jump Squats, Hang Cleans, explosive pushups and pullups).
Today’s workout felt good, though I still need to work on my deadlift form, as it feels a bit awkward. I’ve been trying to keep my shoulders back and neck in a neutral position, but I’m considering closing my eyes as the motion is much different than fixing my eyes when squatting. Back extensions with weight is encouraging since I started these barely being able to finish two sets of 10 with body weight.
One last thought. Mobility is an issue. I am saying this mainly because when I try to do a lat spread in the mirror, I cannot get my shoulders to look symmetric. My left one can move all around, but the right one (I’m right handed) is hard to maneuver. I’m sure hip mobility is an issue too, but haven’t made the time to research what I should do for myself yet…
Monday 11/1/10:
(Jump Squats: 45 x 5, 65 x 5, 85 x 5)
Squats: 165 x 5, 185 x 3, 210 x 7
RDL: 135 x 8, 185 x 8, 225 x 8, 8, 6
Leg Press: 3pl x 8, 4.5pl x 15,12,12,11*
L.P. Calf Raises: 4pl x 12, 5pl x 8,8
Seated Calf Raises: 2pl x 8, 8
*a .5 in terms of 45lb plates refers to a 25lb plate.
My weak point on the RDLs is my grip. Squats are feeling much better in terms of form and tightness, though today I went in a little hungry. Time for a semi-needed deload week.
Tuesday 11/2/10 (Cycle 2, Deload Week):
(Hang Cleans: 95,115,135,155 x 3)
Military Press: 85 x 5,5,5
Weighted Dips: BW x 6, +35 x 8, +70 x 7,6, +60 x 6, +35 x 6
Pulldowns: 190 x 6, 160 x 8, 145 x 8, 130 x 8,7, 115 x 8
Face Pulls: 85 x 12,10,10
I think I need to do pullups every time I am at the gym, though I am doing them from a stretched hang position! I admit, the +70 on dips was to see how heavy I could go.
Also, I got a friend into lifting about a year or so ago and now he’s a beast compared to me. He claims to be up to 315 bench, 470 DL both for 5 reps (not sure about squat) at a BW of about 210(?), though the last time we lifted (6 months ago) his form was questionable…either way, I NEED TO GET STRONGER.
Thursday 11/04/10:
Deadlift: 125 x 5, 155 x 5, 185 x 5
BB Lunges (reps for each leg): 95 x 8, 115 x 8, 135 x 6, 145 x 6
Hanging Leg Raises: BW x 10, 10, 8
Back Raises: BW x 8, +30 x 10,9, +20 x 9,8
My deadlift form still feels a bit awkward. I was happy with the BB Lunges, though at first it took some getting used to. Obviously it is disappointing that I can lunge about 75% of what I can squat (shouldn’t it be closer to 50%?!), but that’s something I’ll work on. Lower back seems to be getting stronger, though my abs and obliques I believe are becoming a weak(est) point.
Saturday 11/06/10:
Bench: 95 x 5, 115 x 5, 135 x 5
1-Arm DB Rows: 90 x 8, 110 x 10, 120 x 10,10,8
DB Incline: 70 x 8,8,6, 60 x 8
Shrugs: 135 x 10, 185 x 12, 10, 10
I’m anxious to squat. I need my bench to stop progressing so my squat numbers can pass it, ha. I think eating is my main problem nowadays since it takes up so much time, and I’m already slow enough with my research as it is! I may try Dave Tate’s recommendation and slam down some calorie-dense crap half-way through a worthy workout. On a side note, my wife is joining my gym since she is finally my spouse (as of May). I need to show her a few things, and really get her to eat properly…she’s a damn vegetarian!
Monday 11/8/10 (Last Deload day of 2nd 5/3/1 cycle):
Squat: 95 x 5, 115 x 5, 130 x 5
Leg Press (plates on 1 side): 3p x 8, 4p x 8, 5p x 8, 5.5p x 7,6
RDL: 135 x 8, 185 x 8, 225 x 8,8,7
I started reading Rippetoe’s Starting Strength. I used this workout to work on my squat form again, and breathing which is awkward to think about while lifting. Patience.
So after two weeks of 5/3/1, I noticed some progress, but mostly with my upper body. I measured only my quads and biceps last night (off day) before bed.
Biceps: +.75 @ 16in (with no real direct arm work)
Quads: +.25 @ 23.5in. (still small)
(1RM Extrapolated from last few workouts, prior to deload day, via Wendler’s formula)
Military: +25 @ 170
Deadlift: +35 @ 370
Bench: +25 @ 270
Squat: +20 @ 255
Needless to say, my legs are still weak (regardless of size), but somehow these numbers may be a bit off. Nevertheless, I guess I made some progress! Today I decided to go even more basic and try Rippetoe’s Starting Strength at least until the end of the year. Since I sit around all day, and really haven’t done any conditioning, I think squatting 3x a week (with the weights I am at now) looks promising…and grueling. I still think I can make those numbers from the first post!
Wednesday 11/10/10:
Day 1 of Starting Strength
Squats: (45 x 5, 95 x 5, 125 x 5, 155 x 3, 185 x 2) 195 x 5,4,4
Press: (45 x 5, 95 x 5, 105 x 3, 115 x 2) 135 x 5,5,5
Deadlift: (135 x 5, 185 x 5, 225 x 3, 275 x 2) 295 x 5
So I already missed the prescribed reps, not because I went too heavy, but because my (left) hand position was awkward. In fact, I have a bruise on my thumb now?! I have read the descriptions in Rippetoe’s book for each lift (of today’s session at least), and have switched from the usual hand position, to the thumb being over the bar. I am still feeling it out regarding hand placement, and so I probably went too heavy in this respect. Otherwise, the OH Press felt good, and took all I had to get 5 out of the last two sets (not because of left hand problems). The deadlift was really fun, since I finally feel like I am doing it right according to the book, but during the last rep of the workset I felt my form go out the window (specifically, low back may have rounded and couldn’t keep chest up). I may have to get serious and videotape my lifts (though I suck at remembering to use my camera, even during vacations).
Friday 11/12/10 (Day 2 of Starting Strength):
Squats: 205 x 5,4,5
Bench: 205 x 5,5,5
Row: 205 x 5,5,5
Squats felt ok, though I’m still getting the hang of the thumb-over wrist position. Lifting elbows consciously helps. Bench felt weak, maybe because of wrist-wimpiness obtained from poor-squatness. Rows were fun, could’ve done more, though I need to reread what exactly I need to be doing (hence no Power Cleans, since I hadn’t really read that part of the book).
Sunday is the day: getting my wife to start starting strength with me (otherwise, she’ll do her little 10lb DB on-the-fly crap workouts)!
Sunday 11/14/10:
Tried to teach the wife how to squat, press, and deadlift. This could take a while. It’s much harder than I realized to teach someone something you think you know (especially when I, myself, have been revising my own technique).
Monday 11/15/10:
Squat: 205 x 5,4,4
Press: 135 x 5,5,5
Deadlift: 305 x 5
Didn’t get the full 5 reps, so perhaps I started too heavy. I forgot to add a little more to the Press, and maybe shouldn’t have added to the DL, since last time, and this time, the last rep was crap. I can attribute the misses to either me being weak and underfed, many distractions, and lifting yesterday (though nothing serious, just “taught” the wife as mentioned above). I may need to lessen the warming up via stretching, and simply do the body squats, etc, followed by a neural charge exercise (which I did not do today!) like jump squats, cleans, broad jump or speed bench…