Gym regimen - June 2012

Sunday, 24 June 2012
Even Keel (A)
50 min., 99kg

Thumbs up, kiddies, my neck and abs were nice and tender today from yesterday's ab-core-calf-neck-grip melee. I keep losing weight, albeit incrementally (it's fat, I reckon), but my numbers keep going up (gradually), so I think I'm on the right track. I've been on the Even Keel regimen since a little after mid-May (I'm including some training I did at home before actually hitting the gym, as a necessary preparation after having been out of the gym too long). However, I do want to try a new regimen for July, which I shall explain below. My wife and I were up late last night (baby boss!), so this afternoon I took a much needed nap. I woke up at 1900 and got to the gym near 2000. It closes at 2100. So while there were very few people in the gym (hooray!), I was still a little groggy from the nap. It was, in short, a mental workout; but not without happy efforts. 

Circuit 1

SQ: 10, 6, 5 @ 90, 105, 120

[I added an extra rep to set 1, and dug deep for 5 reps on set 3.]

BP: 10, 8, 6* @ 75, 85, 95

[Added a rep to set 1, 2 reps to set 2, and 3 reps to set 3, though I slight spotting on the tail-end of set 3. Definitely a new PR plateau. Felt very good.]

SDL: 10, 6, 5* @ 90, 110, 127.5

[Used straps on set 3. I meant to do 125kg, but accidentally put a 5kg plate on the right side instead of a 2.5kg plate, as on the left side. Split the difference.]

Circuit 2

Press: 9, 6, 3* @ 50, 55, 60

[Brutal effort. I guess my BP efforts had taken a lot out of my press, so I had to use a modified split jerk motion on set 3.]

db flye: 12, 10, 8 @ 36, 40.5, 45

[Giving my chest that extra attention, as always. I didn't feel I was overly activating my biceps on these, but, seeing as I did them on the fly (!), I ought to brush up on proper form and see how they feel next time I have a go.]

PU: 8/3, 8/3, Ø

[I did wide-grip pullups, then switched to neutral-grip pullups. By the third set, the gym was closing and I was pretty much "done". Not a tremendous showing, I know, but I think I adequately blasted my back and arms with the SDL. As I like to say and hope, with weight training, there's always next time (otherwise you're wasting your time)! Apropos, here's a good article that mentions the neutral-grip pullup in connection with arm development.]

+ + +

Now, about the new regimen I want to try in July.

New program I want to try for July: The 3-day split "Quick Mass" workout from Bodybuilding.com. The webpage also includes a handy printable format for log-keeping. It's designed to take 45-47 minutes, Mon/Wed/Fri, and all exercises are 1 set of 8-10 reps TO FAILURE. I will alternate form each Wed workout for * selected exercises. Off-days are for hula hoop, jump rope, walking, swimming, headstands, bridging, neck, AND GRIP CRUSHING! I want to go back to a 3-day split not only to increase my metabolic demands, but also to try something different that fits nicely into a month+.

Here's the goods:

*Barbell squat / FSQ -

Leg extension -

Leg curl -

db pullover -

Press -

*Seated cable row / Bent row -

BP -

*Standing bb curl / Close-grip spider curl -

Seated tricep press -

PU -

Dips -

(Standing) Calf raises -

Crunches / Leg lifts -

I'll do my Even Keel (B) workout this week, then start this Quick Mass workout next week (July 2).

Stay tuned.

Fitness notes…

Saturday, 23 June 2012
30 min. / 45 min., 99kg

An active day. My wife went to the baby shower of a friend's wife, so we "guys" headed to a pool to chill out and swim. First we got limbered up in the massage-jet pool I enjoyed (once I regained my breath) one of the coldest ice baths I've ever felt. Then….

Freestyle swimming: 30 min., 1 km

Then we picked up our ladies and I got my cranky baby home to feed, shower, and cool off (poor kid goes nuts in Taiwan's humid air without A/C, especially when surrounded for hours by so many looming strangers). Originally I wanted to go to the gym, but it was late so I decided to train at home and hit the gym tomorrow.

Jump rope : 100+ skips X 3

Wrist roller : twice X 3 + four times X 1 @ 16kg

Neck flexes : 15, 20, 25, 20 @ 9.5kg

Ab wheel : 12, 15, 18, 15

Gut wrench : 40/40 (standing rotation / grappling crunches) X 3 @ 14kg

Fitness notes…

Thursday, 2011.7.7
Swimming:
35 min, 1200m (500m breast & turbine, 700m crawl)


Friday, 2011.7.8
[The following exercises were done around my grip training, since the first set was basically a warmup and I wanted to avoid having other sets drain my grip strength until I was finished with the crushers.]
45 min., 94kg

Crushing grip:
Warmup: gryo ball, flail, stretching

Heavy 150: 12 closes

CoC #1.5: 12 closes r.h., 12 reps l.h.
[only 8 closes l.h.]

CoC #2: 4 reps
[~2 closes r.h., ø closes l.h.]

CoC #1.5: overcrush 30 sec.

Heavy 150: overcrush 45 sec.
[l.h. slippage last ~10 sec.]

Gut wrench: 24, 24, 24, 24 @ 14kg

Drawing water: 12/12, 12/12, 12/12, 12/12 @ 14kg

Ab wheel: 15, 18, 21, 24

Neck harness tug: 30, 30, 35, 35
[all 4 vectors]

Rope skips: 120, 135, 75
[My shins/calves were killing me by the last set! Woe is I!]

+ + +

I will be taking it easy on my wrists, especially my left arm, for the next few days. The last few reps on some sets were really painful (the release, I mean). Some icing, stretching, muscle rub, etc. Next time I train, however, I will go for higher intensity and lower volume. To wit…

a little gyro ball,
10 reps with the Heavy 150,
6 reps with the #1.5,
and then at least 6 all-out efforts on closing and semi-closing the #2.
And then no overcrushing.

The session after that, however, will consist solely of overcrushing and negatives, to wit…

warmup with the Heavy 150,
overcrush the #1.5 close to a minute,
negative (forced close) with the #2,
and a final overcrush with the Heavy 150.

I guess I'm also going to have to lay off the jump rope for a while, and then maybe just do a set of 120 every couple days until my legs get used to it. Meanwhile I will keep swimming three times a week and going for jogs and power walks. I should get back into doing Hindu squats and Hindu pushups, but that's a passing note to self.

I love training my neck, though it is just a hobby exercise. I should mix in bridging like I used to do.

My bout of illness last week and a more conscientious diet has me around 94kg, maybe 95kg, so it's nice to be leaner and have more stamina. I've invested in a bottle of ω-3 fatty acid (fish oil pills) and was given a bag of yeast grains (with vitamin-B supplements), so I'm hoping I expect to feel more chipper in the next months. I've also gotten towards a nearly pescatarian diet and "go vegetarian" every Friday.

I bought a couple more 10lb plates tonight and now I've set up my two db's and my 2" db with a minimum weight (~20kg) which I can just add to without having to sling all the weights back and forth.

I'm looking to try a couple new restaurants tomorrow, Saturday, which is one of my busiest work days. I've been cleaning up my room(s), which is satisfying.

A great burden is lifting from my shoulders these days and a cloud of depression from May and June has left me. Onward! To become the man God knows I can be (again)!

Fitness notes…

Thursday, 30.6.11

Swim: 1000m (a mix of breast, back, and crawl… the pool water was at half volume since the water was being replaced)

Fitness notes…

Saturday, 25.6.11
Pullups: 14, 14, 14
2" bar bench: 15/15 [neutral/wide], 16, 12 @ 50kg, 55kg, 60kg
2" db standing curl: 15, 12, 10 @ 14kg, 18kg, 22kg
db tricep press: 15, 12, 10 @ 12kg, 16kg, 18kg
2" bar front squat: 15, 12, 10 @ 50kg, 55kg, 60kg

Sunday, 26.6.11
swim: 2200m
[200m breast & back, 1500m crawl, 500m breast]

Monday, 27.6.11
Jump rope & striding: 800 skips, 10 min. striding, 750 skips, 5 min. striding
[Striding is power-walking slowed by the presence of one's gf.]

Tuesday, 28.6.11
Jumping jacks / jump rope: 50/100, 100/50
Gut wrench: 32 x 3 @ 12kg
Drawing water: 16/16 x 3 @ 12kg
Grapple up: 16/16 x 3 @ 12kg
Ab wheel: 20 x 3
Neck iso's: 30 x 3 [all 4 angles]

Wednesday, 29.6.11
Swim: [40 minutes of… aquatic motion… I was teaching my gf how to swim]
Gut wrench: 30 x 3 @ 14kg
Drawing water: 15/15 x 3 @ 14kg
Grapple up: 15/15 x 3 @ 14kg
Ab wheel: 12 x 3
Neck iso's: 30 x 3 [all 4 angles]
Crushing grip:
Heavy 150: 10 closes, 5 closes
CoC #1.5: 10 closes
CoC #2: 4 reps [1 close r.h.]
CoC #1.5: 20 sec. overcrush r.h., 20 sec. overcrush l.h. [l.h. came open last few seconds]
Heavy 150 (without using pinky): 2 closes
CoC #1.5 (without using pinky): 1 close

+ + +

The crush training on Wednesday was interwoven with sets of core drills. Frankly, I was stunned by my grip performance tonight. I was diffident about training grip tonight and was therefore shocked, indeed, confused, by how well I did. 10 closes for both hands on the CoC #1.5! Yes, I also closed the CoC #2 with my right hand, but I want to do so with more authority before saying I've really done so. After some persuading (against buying, mind you!), my gf agreed that she will wait until I can close the #2 with both hands before she buys the #2.5 for me. I can only surmise two factors for my success: 1) I have been using my flail at random times and the motion ("greasing the groove"?) may be the right kind of therapy for my forearms; 2) I did some solid overcrush training (also spontaneously) last week with my "naked" red crushers (i.e. with the rubber bands removed) and that seems to have boosted my grip. I think the wider grip of the handles helps my pinky, which is the weak spot especially on my left hand. Despite having done a good deal with the crushers tonight, I feel no pain or stiffness. Just confidence! If only other crush maniacs knew how beneficial swimming and jump rope is for crushing, haha!

Fitness notes…

Thursday, 2011.6.23
Swim: 30mins: 1100m freestyle (50m/50m of breast/back)

+ + +

I focused on "being long" without overgliding and my spl (strokes per [50m] lap) went from 42–44 last time to 38–40 this time. I had trouble coordinating my exhalations under water before turning into a breath on every 3rd stroke. Doing as I normally do, though, felt more or less copacetic, so I think some of the problem is building up the respiratory stamina to make do with how much air I can reasonably and efficiently get each breath. Apropos, I felt a lot less tired this time, which suggests my aerobic capacity is improving, slowly but surely. I think the only way I'll be able to swim 2–3km is by going to the pool in the morning, or maybe Wednesday nights, when I get off work an hour earlier than most nights.

+ + +

Friday, 2011.6.24

And tonight, not long after getting home after viewing Terrence Malick's… highly ruminative… often touching… and long-awaited Tree of Life…, I did the following (or so) for grip:

Midi red gripper [WITHOUT RUBBER BANDS]: negative/overcrush @ ~30 secs
Midi red gripper ("): negative/overcrush @ ~15 secs
Heavy red gripper (") negative/overcrush @ ~30 secs
Heavy Grips 150: negative/overcrush @ ~15 secs