Tuesday, 27 November 2012
Even Keel "B"
50-60 min., 223 lbs.
Warm-up
motions, stretching, imaging
Circuit 1
FSQ : 9, 6, 3 @ 175, 200, 230 lbs.
Dips : 12, 11, 11
DL : 9, 6, 3 @ 275, 300, 330 lbs.
Circuit 2
Cable flye-away : 9, 9, 8 @ 120 lbs.
T-bar row : 9, 6, 4 @ 145, 155, 165 lbs.
Spider curl : 9, 9, 12 @ 70 lbs.
Finish
N/A
Tuesday, November 27, 2012
Wednesday, November 21, 2012
Gym regimen - November 2012
Wednesday, 21 November 2012
Even Keel "A"
60+ min., 220 lbs.
Warm-up -
motions, stretching, imaging
Circuit 1
SQ : 10, 8, 6, 6 @ 195, 225, 250, 260 lbs.
Decline BP : 10, 8, 6, 8 @ 165, 185, 205, 225 lbs.
SDL : 9, 7, 5, 3 @ 205, 230, 260, 305 lbs.
Circuit 2
db press (seated) : 9, 8, 6 @ 90, 100, 110 lbs.
PU (neutral grip) : 13, 11, 8
Squeeze-press : 10, 8, 8 @ 130 lbs.
Finish -
Farmer walk : 30 sec. @ 180 lbs. x 3
Today was a busy day. An appointment at Homeland Security about immigration. Then a breakfast with my mom and wife and daughter at the Cool Moose Cafe. Then a run to Sam's to get Pampers. Then setting up a bank account for me and my wife. So by the time I got to the gym, I was a bit edgy and had no "zip". Plus, the past few days I haven't slept enough. So today was one of those "mental" workouts.
I should have gone heavier on my 4th set of SQ. Even so, I made gains in terms of stamina and strength. Slow and steady.,..
I did the decline BP just to "confuse" my muscles. I got a spot on the 4th set, which he counted as 9 reps, but I think it was only 8, so I'll just not count his spotted 9th rep.
I only used chalk on the 4th set of SDL, and no hook grip. I discovered that the key to a good grip is to press the hands down hard around the bar with your elbows perpendicular to the floor. If you start with your elbows tucked at all towards your body, the bar will roll down the palm and onto the fingers as the arms straighten.
On circuit 2 I didn't overdo anything. Felt confident in all lifts.
The farmer walk was pretty grueling, but I can feel I've gained more stamina and power from it compared to the two prior efforts.
Happy Thanksgiving, stay tuned, and God bless!
Even Keel "A"
60+ min., 220 lbs.
Warm-up -
motions, stretching, imaging
Circuit 1
SQ : 10, 8, 6, 6 @ 195, 225, 250, 260 lbs.
Decline BP : 10, 8, 6, 8 @ 165, 185, 205, 225 lbs.
SDL : 9, 7, 5, 3 @ 205, 230, 260, 305 lbs.
Circuit 2
db press (seated) : 9, 8, 6 @ 90, 100, 110 lbs.
PU (neutral grip) : 13, 11, 8
Squeeze-press : 10, 8, 8 @ 130 lbs.
Finish -
Farmer walk : 30 sec. @ 180 lbs. x 3
+++
Today was a busy day. An appointment at Homeland Security about immigration. Then a breakfast with my mom and wife and daughter at the Cool Moose Cafe. Then a run to Sam's to get Pampers. Then setting up a bank account for me and my wife. So by the time I got to the gym, I was a bit edgy and had no "zip". Plus, the past few days I haven't slept enough. So today was one of those "mental" workouts.
I should have gone heavier on my 4th set of SQ. Even so, I made gains in terms of stamina and strength. Slow and steady.,..
I did the decline BP just to "confuse" my muscles. I got a spot on the 4th set, which he counted as 9 reps, but I think it was only 8, so I'll just not count his spotted 9th rep.
I only used chalk on the 4th set of SDL, and no hook grip. I discovered that the key to a good grip is to press the hands down hard around the bar with your elbows perpendicular to the floor. If you start with your elbows tucked at all towards your body, the bar will roll down the palm and onto the fingers as the arms straighten.
On circuit 2 I didn't overdo anything. Felt confident in all lifts.
The farmer walk was pretty grueling, but I can feel I've gained more stamina and power from it compared to the two prior efforts.
Happy Thanksgiving, stay tuned, and God bless!
Monday, November 19, 2012
Gym regimen - November 2012
Saturday, 17 November 2012
Even Keel "B"
60 min., 218 lbs.
Warm-up
motions, stretching, imaging
Circuit 1
FSQ : 10, 8, 6, 5 @ 155, 175, 195, 215 lbs.
Dips : 12, 12, 12, 12
DL : 9, 7, 6, 5 @ 225, 255, 285, 315 lbs.
Circuit 2
Flye-away : 8, 8, 7 @ 140 lbs.
T-bar row : 9, 7, 6 @ 145, 150, 155 lbs.
Spider curl : 9, 9, 6 @ 60, 70, 80 lbs.
Finish
Farmer walk : 30 sec. @ 180 lbs. x 3
Sunday, 18 November 2012
25 min.
Planche walks
Hanging leg inversions
Neck tugs (with lawn mower and resistance bands)
Monday, 19 November 2012
30 min.
Medicine ball & Sledgehammer throws + walking equipment to and from the park
The chalk not only made my hook grip work, at last (plus I made sure to tuck the web of my thumb deep around the bar), but the hook grip also gave me good results on the DL.
The T-bar row was humbling, since it lopped off about 70 lbs. from my cable row. My mid-back is still sore, which is great.
In the same vein, my pecs are more sore than they've been in a long time--two days running now--, so I guess the flye-away did its job this time in spades.
My core and neck are also sore from what I did Sunday.
Training in the park today was fun. A father and his daughter were there trying to shoot a gas rocket, and a teenage boy was pitching baseballs at the tennis court fence. As I did my hammer throws, my daughter grunted and cooed in time. Nice cool, overcast weather. Thanksgiving weather.
Even Keel "B"
60 min., 218 lbs.
Warm-up
motions, stretching, imaging
Circuit 1
FSQ : 10, 8, 6, 5 @ 155, 175, 195, 215 lbs.
Dips : 12, 12, 12, 12
DL : 9, 7, 6, 5 @ 225, 255, 285, 315 lbs.
Circuit 2
Flye-away : 8, 8, 7 @ 140 lbs.
T-bar row : 9, 7, 6 @ 145, 150, 155 lbs.
Spider curl : 9, 9, 6 @ 60, 70, 80 lbs.
Finish
Farmer walk : 30 sec. @ 180 lbs. x 3
+ + +
Sunday, 18 November 2012
25 min.
Planche walks
Hanging leg inversions
Neck tugs (with lawn mower and resistance bands)
+ + +
Monday, 19 November 2012
30 min.
Medicine ball & Sledgehammer throws + walking equipment to and from the park
+ + +
The chalk not only made my hook grip work, at last (plus I made sure to tuck the web of my thumb deep around the bar), but the hook grip also gave me good results on the DL.
The T-bar row was humbling, since it lopped off about 70 lbs. from my cable row. My mid-back is still sore, which is great.
In the same vein, my pecs are more sore than they've been in a long time--two days running now--, so I guess the flye-away did its job this time in spades.
My core and neck are also sore from what I did Sunday.
Training in the park today was fun. A father and his daughter were there trying to shoot a gas rocket, and a teenage boy was pitching baseballs at the tennis court fence. As I did my hammer throws, my daughter grunted and cooed in time. Nice cool, overcast weather. Thanksgiving weather.
Saturday, November 17, 2012
Weight!
Well, I just used my mom's "Withings" scale system and it indicates I'm only 210 lbs! That was on carpet, so I tried it on a tile floor and it showed 219 lbs. My mom said it's "adjusted for soft surfaces" (whatever that means), so I tried it again and got 210 lbs again.
This is extremely irritating. The scale at the gym says I'm over 220 lbs, so unless I'm wearing 10 lbs of clothing at the gym (!), I've got a loooong way to go to my goal of 242 lbs (110 kg).
This angers me more than I can express, not so much because I may be lighter than I thought--after all, a higher power-to-weight ratio is a good thing--, but mainly because, once again, "advanced technology" makes life more frustrating. I just want to know my weight, not my electrolyte balance, my BMI, fat ratio, my density on a hard vs. soft surface, etc. JUST MY WEIGHT! So now I'll have to go to Publix to weigh myself on their old-school scale. I plan to hit the gym later today, so hopefully I can test the gym scale with some plates.
This is extremely irritating. The scale at the gym says I'm over 220 lbs, so unless I'm wearing 10 lbs of clothing at the gym (!), I've got a loooong way to go to my goal of 242 lbs (110 kg).
This angers me more than I can express, not so much because I may be lighter than I thought--after all, a higher power-to-weight ratio is a good thing--, but mainly because, once again, "advanced technology" makes life more frustrating. I just want to know my weight, not my electrolyte balance, my BMI, fat ratio, my density on a hard vs. soft surface, etc. JUST MY WEIGHT! So now I'll have to go to Publix to weigh myself on their old-school scale. I plan to hit the gym later today, so hopefully I can test the gym scale with some plates.
Wednesday, November 14, 2012
Gym regimen -- November 2012
Tuesday, 14 November 2012
Even Keel "A"
50-60 min., 220lbs (100kg)
Warm-up
stretching, motions, imaging
Circuit 1
SQ : 9, 6, 6 @ 225lbs, 245lbs, 265lbs
Gironda neck press : 10, 6, 6 @ 155lbs, 175lbs, 185lbs
SDL : 9, 5, 1/1/1 @ 205lbs, 245lbs, 285lbs
Circuit 2
bb press : 9, 6, 5 @ 100lbs, 110lbs, 120lbs
PU (neutral grip) : 13, 11, 10
Squeeze-press : 9, 4/4, 6/4 @ 130lbs, 140lbs/130lbs, 130lbs
Finish
N/A
+ + +
My stomach felt upset all day but I still went to the gym. I saw gains in all lifts.
I was very frustrated by my grip problems on the SDL. I can't get the hook grip right!!
My 3rd set of PU were overhanded on the bar, but used only fingers.
140lbs was too much for 2nd set of squeeze-press. The last 4 reps of 3rd set were regular db presses.
I'm hoping to get a B workout in before we go out of town for Thanksgiving.
By the way, my latest off-day experiment has been in sledgehammer tossing, medicine ball drills, and chain flinging. The effort of carrying the equipment to and from the field is also part of the workout. Fun times!
Even Keel "A"
50-60 min., 220lbs (100kg)
Warm-up
stretching, motions, imaging
Circuit 1
SQ : 9, 6, 6 @ 225lbs, 245lbs, 265lbs
Gironda neck press : 10, 6, 6 @ 155lbs, 175lbs, 185lbs
SDL : 9, 5, 1/1/1 @ 205lbs, 245lbs, 285lbs
Circuit 2
bb press : 9, 6, 5 @ 100lbs, 110lbs, 120lbs
PU (neutral grip) : 13, 11, 10
Squeeze-press : 9, 4/4, 6/4 @ 130lbs, 140lbs/130lbs, 130lbs
Finish
N/A
+ + +
My stomach felt upset all day but I still went to the gym. I saw gains in all lifts.
I was very frustrated by my grip problems on the SDL. I can't get the hook grip right!!
My 3rd set of PU were overhanded on the bar, but used only fingers.
140lbs was too much for 2nd set of squeeze-press. The last 4 reps of 3rd set were regular db presses.
I'm hoping to get a B workout in before we go out of town for Thanksgiving.
By the way, my latest off-day experiment has been in sledgehammer tossing, medicine ball drills, and chain flinging. The effort of carrying the equipment to and from the field is also part of the workout. Fun times!
Saturday, November 10, 2012
Gym regimen - November 2012
Friday, 9 November 2012
Even Keel "B"
60 min., 219 lbs. (98kg)
Warm-up
motions, stretching, imaging (I used a bar this time, instead of a mop handle. Cool feeling.)
Circuit 1
FSQ - 9, 6, 4, 10 @ 165lbs, 185lbs, 205lbs, 135lbs
Dips - 11, 11, 11, 12 (-40lbs assist)
DL - 9, 6, 6, 6 @ 225lbs, 255lbs, 300lbs, 245lbs
Circuit 2
Flye-away - 8, 8, 9* @ 130lbs (Really 9 reps? I guess I had a good rest for the last set!)
Pulldown - 9, 9, 8 @ 190lbs, 200lbs, 210lbs
Supine cable curl - 10, 10, 9 @ 120lbs, 130lbs, 140lbs
Finish
N/A
The election depressed me and I didn't sleep enough some days this week, plus I had eaten an early lunch without an afternoon coffee, so I was feeling weak for this workout. I went down in weight on FSQ and DL compared to last week, though I believe I could have done more on DL. I once again forgot to bring my notes from the previous workout, so I was flying blind. On the other hand, I went up in weight on every other exercise and added nearly a pound of body weight. Happily, I found a slightly wider dip stand and felt a really good pump on the flyeaway.
I worked out much of my gloom about the election and my intellectual hobby these days matches my pre-workout theme song, Rage Against the Machine's "Know Your Enemy". We all lose and all err, but only losers stay defeated, only fools remain ignorant. No retreat, no surrender. Stay tuned.
Even Keel "B"
60 min., 219 lbs. (98kg)
Warm-up
motions, stretching, imaging (I used a bar this time, instead of a mop handle. Cool feeling.)
Circuit 1
FSQ - 9, 6, 4, 10 @ 165lbs, 185lbs, 205lbs, 135lbs
Dips - 11, 11, 11, 12 (-40lbs assist)
DL - 9, 6, 6, 6 @ 225lbs, 255lbs, 300lbs, 245lbs
Circuit 2
Flye-away - 8, 8, 9* @ 130lbs (Really 9 reps? I guess I had a good rest for the last set!)
Pulldown - 9, 9, 8 @ 190lbs, 200lbs, 210lbs
Supine cable curl - 10, 10, 9 @ 120lbs, 130lbs, 140lbs
Finish
N/A
+ + +
The election depressed me and I didn't sleep enough some days this week, plus I had eaten an early lunch without an afternoon coffee, so I was feeling weak for this workout. I went down in weight on FSQ and DL compared to last week, though I believe I could have done more on DL. I once again forgot to bring my notes from the previous workout, so I was flying blind. On the other hand, I went up in weight on every other exercise and added nearly a pound of body weight. Happily, I found a slightly wider dip stand and felt a really good pump on the flyeaway.
I worked out much of my gloom about the election and my intellectual hobby these days matches my pre-workout theme song, Rage Against the Machine's "Know Your Enemy". We all lose and all err, but only losers stay defeated, only fools remain ignorant. No retreat, no surrender. Stay tuned.
Monday, November 5, 2012
Gym regimen - November 2012
Monday, 5 November 2012
Even Keel "A"
60 min., 218lbs (98kg)
Warm-up
stretching, motions, imaging
Circuit 1
SQ : 9, 6, 6 @ 215lbs, 240lbs, 255lbs
Gironda neck press : 9, 9, 6* @ 135lbs, 165lbs, 185lbs
SDL : 9, 5, 4* @ 205lbs, 255lbs, 285lbs
Circuit 2
bb press :12, 6, 7 @ 90lbs, 100lbs, 110lbs
PU (neutral grip) : 13, 10, 10
Squeeze-press : 12, 7, 9 @ 120lbs, 130lbs, 130lbs
Finish
N/A
Braced with my feet on 6th rep of 3rd set of neck press. Used straps on 3rd set of SDL. Really want to get back to the hook grip, but it's eluded me for the past few months; just doesn't feel right like before. I'm not going to hit the gym again, not in a heavy way, at least, until Friday. Body needs a rest! I've been sooo hungry all evening.
Go vote--upward, not forward!
Even Keel "A"
60 min., 218lbs (98kg)
Warm-up
stretching, motions, imaging
Circuit 1
SQ : 9, 6, 6 @ 215lbs, 240lbs, 255lbs
Gironda neck press : 9, 9, 6* @ 135lbs, 165lbs, 185lbs
SDL : 9, 5, 4* @ 205lbs, 255lbs, 285lbs
Circuit 2
bb press :12, 6, 7 @ 90lbs, 100lbs, 110lbs
PU (neutral grip) : 13, 10, 10
Squeeze-press : 12, 7, 9 @ 120lbs, 130lbs, 130lbs
Finish
N/A
+ + +
Braced with my feet on 6th rep of 3rd set of neck press. Used straps on 3rd set of SDL. Really want to get back to the hook grip, but it's eluded me for the past few months; just doesn't feel right like before. I'm not going to hit the gym again, not in a heavy way, at least, until Friday. Body needs a rest! I've been sooo hungry all evening.
Go vote--upward, not forward!
Friday, November 2, 2012
Gym regimen - November 2012
Friday, 2 November 2012
Even Keel "B"
50-60 min., 218 lbs. (98.5kg)
Warm-up
motions, stretching, imaging
Circuit 1
FSQ - 9, 6, 3 @ 185lbs, 205lbs, 225lbs
Dips - 10, 10, 10
DL - 9, 6, 4 @ 225lbs, 275lbs, 315lbs
Circuit 2
Pulldown (close V-handle) - 9, 9, 6 @ 190lbs, 200lbs, 210lbs
Flye-away - 9, 9, 9 @ 120lbs
Supine cable curl - 9, 9, 9 @ 110lbs, 120lbs, 130lbs
Finish
db farmer walk : 20-25 sec. w/ 190 lbs. x 3
I didn't post my records from last weeks workouts and then left the notes at work on Friday, so I can't show any detailed comparisons. Nonetheless, my A regimen last week was up in every exercise from the week before and this B workout is, I'm pretty certain, up from last week, too. Actually, the DL felt a little too easy. But... patience, humility, confidence, double progression.
I decided to switch dips into circuit 1 instead of the flye-aways, mainly because dips are harder and thus fit better with the compound, HIT nature of circuit 1. I also liked staying at the same weight for the flye-aways, since it took out the psychological snag I have sometimes with heavier weights in chest training.
Felt a little squishy on the first two sets of FSQ, but that was largely due to mental distractions (guy on a cell phone behind me talking about money, etc.). I'm still not totally sure about my foot position on the FSQ, but I loved going wider than usual on my SQ for regimen A. I had bruises on my delts the next day from the FSQ--hoorah!
The farmer walks at the end were a lot of fun. (Errm, as in "fun".) I've decided to train my abs mostly by daily vacuuming and off-day planche/plank training. A nice idea: finish my workouts with a farmer-walk/high leg raise triplet circuit.
Also, I hadn't mentioned it before, but on off-days what I like to do (aside from procrastinate, read and think about how I should be training) is the following, which I've done three or four times in the past couple weeks: jump rope, sledge hammer drills, medicine ball drills, jump rope, repeat x 3, then finish with hand balancing.
Onward (but not FORWARD)!
Even Keel "B"
50-60 min., 218 lbs. (98.5kg)
Warm-up
motions, stretching, imaging
Circuit 1
FSQ - 9, 6, 3 @ 185lbs, 205lbs, 225lbs
Dips - 10, 10, 10
DL - 9, 6, 4 @ 225lbs, 275lbs, 315lbs
Circuit 2
Pulldown (close V-handle) - 9, 9, 6 @ 190lbs, 200lbs, 210lbs
Flye-away - 9, 9, 9 @ 120lbs
Supine cable curl - 9, 9, 9 @ 110lbs, 120lbs, 130lbs
Finish
db farmer walk : 20-25 sec. w/ 190 lbs. x 3
+ + +
I didn't post my records from last weeks workouts and then left the notes at work on Friday, so I can't show any detailed comparisons. Nonetheless, my A regimen last week was up in every exercise from the week before and this B workout is, I'm pretty certain, up from last week, too. Actually, the DL felt a little too easy. But... patience, humility, confidence, double progression.
I decided to switch dips into circuit 1 instead of the flye-aways, mainly because dips are harder and thus fit better with the compound, HIT nature of circuit 1. I also liked staying at the same weight for the flye-aways, since it took out the psychological snag I have sometimes with heavier weights in chest training.
Felt a little squishy on the first two sets of FSQ, but that was largely due to mental distractions (guy on a cell phone behind me talking about money, etc.). I'm still not totally sure about my foot position on the FSQ, but I loved going wider than usual on my SQ for regimen A. I had bruises on my delts the next day from the FSQ--hoorah!
The farmer walks at the end were a lot of fun. (Errm, as in "fun".) I've decided to train my abs mostly by daily vacuuming and off-day planche/plank training. A nice idea: finish my workouts with a farmer-walk/high leg raise triplet circuit.
Also, I hadn't mentioned it before, but on off-days what I like to do (aside from procrastinate, read and think about how I should be training) is the following, which I've done three or four times in the past couple weeks: jump rope, sledge hammer drills, medicine ball drills, jump rope, repeat x 3, then finish with hand balancing.
Onward (but not FORWARD)!
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