Monday, 2011.7.11
50 min., 95kg
Pullups: 15, 14, 13
5-spring expander flyes & pushups: 10 & 15, 10 & 20, 12 & 10 clap-ups
2" seated db curls: 10, 9, 9 @ 15kg, 17.5kg, 20kg
2" seated db tricep extensions: 12, 10, 8 @ 18kg, 19kg, 20kg
db lunges: 14, 12, 10 @ 30kg, 35kg, 40kg
Ab wheel: 25
Monday, July 11, 2011
Saturday, July 9, 2011
Fitness notes…
Saturday, 2011.7.9
My birthday!
Gut wrench: 30, 30, 30 @ 10kg
Drawing water (per side): 16, 16, 16 @ 10kg
Grappling: 36, 39, 42 @ 10kg
9-spring expander shrugs: 20, 22, 24
[I stood on the handles of 5- and 4-spring chest expanders and shrugged the opposition.]
Neck harness tugs: 30, 30, 30 (4 vectors)
A nice day. Had fun with students, was treated to a great lunch and some nice cakes, finally got to watch Grosse Point Blank, and have a larger than expected dinner coming into shape for tomorrow evening. God bless us everyone.
My birthday!
Gut wrench: 30, 30, 30 @ 10kg
Drawing water (per side): 16, 16, 16 @ 10kg
Grappling: 36, 39, 42 @ 10kg
9-spring expander shrugs: 20, 22, 24
[I stood on the handles of 5- and 4-spring chest expanders and shrugged the opposition.]
Neck harness tugs: 30, 30, 30 (4 vectors)
+ + +
A nice day. Had fun with students, was treated to a great lunch and some nice cakes, finally got to watch Grosse Point Blank, and have a larger than expected dinner coming into shape for tomorrow evening. God bless us everyone.
Friday, July 8, 2011
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)!
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)!
Wednesday, July 6, 2011
Fitness notes…
Tuesday 2011.7.5 Crushing grip:
Heavy 150: 10 closes
[no chalk]
CoC #1.5: 12 closes r.h., 12 closes l.h.
[no chalk; gave very mild assistance on last closes r.h. & gave assistance on last closes l.h.]
CoC #2: 3 reps
[no closes]
CoC #1.5: overcrush 15 sec.
Heavy 150: overcrush 35 sec.
Wednesday 2011.7.6
WARMUP: Jumping jacks, Indian clubs
One-arm db row: 12, 12, 10 @ 33kg
Five-spring expander flye: 12, 12, 12
2" bar standing curl: 12, 12, 10 @ 33kg, 34kg, 42kg
One-arm overhead tricep extension: 12, 12, 12 @ 14kg, 17kg, 19kg
2" bar front squat: 20, 18, 18 @ 38kg, 42kg, 46kg
FOLLOW UP:
Skip bolo (per leg): ~2 min.
One-arm db row (per arm): 12 @ 33kg
Jump rope & striding: 1 min. & 1 min. x 2
Pushup: 50
2" bar standing curl: 12 @ 46kg
One-arm overhead tricep extension (per arm): 12 @ 19kg
I was coming off a draining weekend––a cold and a bad case of gastritis––so I'm not surprised I was not up to snuff on much here. But I have to keep at it. Patience, Humility, Confidence…
Heavy 150: 10 closes
[no chalk]
CoC #1.5: 12 closes r.h., 12 closes l.h.
[no chalk; gave very mild assistance on last closes r.h. & gave assistance on last closes l.h.]
CoC #2: 3 reps
[no closes]
CoC #1.5: overcrush 15 sec.
Heavy 150: overcrush 35 sec.
Wednesday 2011.7.6
WARMUP: Jumping jacks, Indian clubs
One-arm db row: 12, 12, 10 @ 33kg
Five-spring expander flye: 12, 12, 12
2" bar standing curl: 12, 12, 10 @ 33kg, 34kg, 42kg
One-arm overhead tricep extension: 12, 12, 12 @ 14kg, 17kg, 19kg
2" bar front squat: 20, 18, 18 @ 38kg, 42kg, 46kg
FOLLOW UP:
Skip bolo (per leg): ~2 min.One-arm db row (per arm): 12 @ 33kg
Jump rope & striding: 1 min. & 1 min. x 2
Pushup: 50
2" bar standing curl: 12 @ 46kg
One-arm overhead tricep extension (per arm): 12 @ 19kg
+ + +
I was coming off a draining weekend––a cold and a bad case of gastritis––so I'm not surprised I was not up to snuff on much here. But I have to keep at it. Patience, Humility, Confidence…
Thursday, June 30, 2011
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)
Swim: 1000m (a mix of breast, back, and crawl… the pool water was at half volume since the water was being replaced)
Wednesday, June 29, 2011
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!
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!
Thursday, June 23, 2011
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.
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.
+ + +
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
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
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