Gym regimen - February 2012

Thursday, 23 Feb 2012
Even Keel CIRCUIT A
~60 min., 97kg

Ski machine warmup: 5 min.

SQ 9, 6, 8 @ 85kg, 95kg, 110kg
[Perhaps it was the shoes, perhaps it was being rested, perhaps it was having some "real squat guys" in the gym with me, but, for whatever reason, I went for 5 extra reps on my last set––and could have done more. Good to know. Next time I do Even Keel A, I'll shoot for something like this: 9, 6, 3 @ 90kg, 100kg, 120kg.]

PU 9, 9, 6 @ bdw + 7kg, bdw + 7kg, bdw + 7kg

BP 9, 6, 4 @ 70kg, 82.5kg, 90kg

SDL 9, 6, 3 @ 100kg, 110kg, 130kg
[Back felt good, grip was the problem, of which more presently.]

Press 9, 6, 6* @ 38kg, 43kg, 48kg
[A dash of split-step body-cheating on the final rep, but closed with a nice negative.]

EZ-bar bench curl 9, 6, 7* @ 28kg, 33kg, 40kg
[Trainer guy spotted on the last 1 or 2 reps of set 3. Nice groans!]

BP: 6, 6, 5, 3 @ 50kg, 60kg, 70kg, 75kg
[I did this set on a whim, since I want to train my chest harder. Got a small spot on final two reps.]

+ + +

Good things: I went heavier on pretty much everything this time compared to my previous A workout.

Bad things: I might start going home first and then going to the gym later, since I'm pretty sure that now that the college semester has started, there will be a pack of serious college lifters in the gym probably every time I go. They are very welcoming about "working in", but it's a delay and a jam I might just prefer to avoid. My hunch is that, while the number of people in the gym might be greater at, say, 8pm, the number of people who will use what I want to use (esp. the SQ rack), so going later might shift the balance in my favor.

Another annoying thing is that it was muggy and rainy today, so gripping the bar for SDL was annoying. Fortunately, the college lifters let me use some of their chalk, though I felt restrained since it wasn't my own, and I'd rather have lots of chalk than just a little. I also had trouble "getting a grip on" the hook grip. I had it solidly "in hand" for 2 reps of my last set, but then things got slippery or just unwieldy.

Tonight I was reminded why weightlifting is truly a sport, not just a means to fitness. Real lifts (i.e. semi-/full-body resistance movements) require precision timing, full-body coordination, and total focus. Part of my problem is, I was focusing more on the moisture of the bar than on the placement of it in my fingers. NOTE: DL grip should be in the crux the finger joints, not in the palm.

I'm quite tired. Tomorrow, perhaps, I will train my grip. I'm of a mind to do so with heavy bar holds and heavy shrugs (ideally combined). I'm still not sure when I should incorporate my CoC grip training proper.

Stay tuned.

Fitness notes…

Mon., 20 Feb 2012
30 min., 96.5kg

Hula hoop: 4 min. x 3

Neck lifts: 10, 12, 15 @ 14kg, 9kg, 11kg

Jump rope: 150 x 3

Ab wheel: 13, 16, 20

•

Tue., 21 Feb 2012
25 min., 97kg

Hula hoop: 3 min. x 2

Flail: ~30 sec. per hand per vector

Jump rope: 120 x 3

•

Wed., 22 Feb 2012
25 min., 97kg

Reverse leg press: 12 x 4 @ 30kg (?)

Standing calf raise: 15/15 x 3 @ 40kg (?)

db shrug: 15, 20, 30, 20 @ 45kg, 50kg

Ski machine: 5–6 min. (HB ~155)

Cable crossover: 15, 15 @ 30kg, 40kg (?)

+ + +

I went to the gym tonight on a whim, as I was feeling "rambunctious". I did it mainly to work out some soreness and just… cuz the gym's right on my way home, and stuff. Since it was an intuitive workout, you'll notice I paid little attention to exact weights and reps. (Indeed, the above data for Wednesday's workout just now is fudged for my own convenience.) It just so happened a buddy of mine was there (can I get a discount for introducing new memebrs!?), so hopefully we can spot each other when our schedules overlap.

Sunday I decided to switch my neck training from my harness iso's to plate lifts, not only so I can be more precise in my progression, but also because I think my neck will respond better than to the harness for gains in mass and strength––just like any muscle tissue. The harness is good for working the whole spinal shaft and core, but the db neck lifts really isolate the muscle and allow for greater range of motion. I really felt it the next day (w00t)! Last night's lifts didn't leave me as sore, but there's always "neckst" time.

Tonight I was really hoping to do some heavy shrugs (a pleonasm, in my book), but there was a pack of admittedly serious young squatters on the rack so I just made do with 美力's rather paltry dumbbell section. I did the reverse leg press to give my lower back some blood flow but didn't want to go to heavy on any big muscles, since I intend to do my Even Keel A workout tomorrow night.

Oh, and last night on the way home, I saw an MMA dojo and dropped in for information. It's not expensive, but is probably not a prudent investment at this juncture. Even so, I had huge respect for the establishment as soon as I perused their equipment: dozens of jump ropes, medicine balls, punching bags, Smith machine for bench and squat, mats for grappling, etc. I'd love to get some basic combat training, though my heart still pines for my old judo lessons. We'll see. God help me, I'm going to use my health while I still have it.

Stay tuned.

Gym regimen - February 2012

Sunday, 19 Feb 2012
Even Keel 2 (CIRCUIT B)
50 min., 96.5kg

Front squat (FSQ): 9, 6, 3 @ 70kg, 80kg, 90kg

Dumbbell (db) incline bench: 9, 9, 6 @ 18kg, 22kg, 25kg (per arm)

Seated hyper-supinated db curl: 9, 6, 10 @ 13.5kg, 18kg, 20kg

Snatch deadlift (SDL): 9, 8, 6 @ 50kg, 60kg, 80kg

db tricep extension: 12, 10, 12 (per arm) @ 8kg, 10kg, 13.5kg

Pulldown row: 9, 6, 9 @ 80kg, 85kg 95kg

+ + +

Thanks to hula hooping, strtching, some medicinal adhesive pads, and massage, my left lumbar is feeling a lot better. I did play it safe, however, on the SDL tonight. I felt like dying my first set of FSQ, but my last set was a just-right challenge. It felt good to go for higher reps on other exercises, like curls, extensions, and the incline press. I still felt sore Saturday, plus I went to my friend's birthday party, so I delayed this workout till tonight (Sunday).

I am happy to report I finally witnessed someone else using the SQ rack! He was a young Taiwanese guy, and I guess tonight was his SQ night, since in the span of 40 minutes I saw him do several sets of 6-10 reps ranging from 70-100kg. Since I tried a new pair of shoes tonight, I noticed the shoes he was wearing, and cringed. He had on a pair of squishy heeled Nike-somethings. I paid close attention to his ankles, and, sure enough, I noticed small wobbling in them due to the softness of his soles' (not to say the softness of his soul).

My new shoes are an experiment, since they are just a NT$450 pair of flat, airless rubber-soled, laterally velcroed shoes, from which I also removed the liners, so now the soles are as flat as can be. I can't say I felt much of a difference, but I think I will be able to tell more on the SQ later this week. For all I know, though, the shoes might have helped me finish all three sets of FSQ as well as I managed to do.

I also tried some knee sleeves tonight, and rubbed in some muscle warmer before donning them. I figure increased circulation is all for the good, but again I can't say I felt a substantial difference with them on versus with them off. Maybe I can try some sets with and without them, but having them on tonight felt good.

Another small victory is that I decided to move my DLs to the bar on the floor across from the SQ rack. It usually just lies there, but last week I used it for military presses, and it dawned on me I could use it for DLs straight from the floor. Success!

The main achievement of this workout is that I went heavier on all lifts except for those which I needed to protect my lumbar on. My weight has also gone up to 96.5kg. High five. Stay tuned.

Gym regimen - February 2012

Wednesday, 15 Feb 2012
Even Keel CIRCUIT A
60 min., 96kg

Squat 9, 6, 6 @ 80kg, 90kg, 105kg
[Evinced some good gym-man grunts/groans on the last few reps.]

Pullup 12, 8, 8* @ bdw, bdw + 5kg, bdw + 10kg
[Rep 8 of set 3 was a negative.]

Bench press 9, 6, 3* @ 65kg, 80kg, 90kg
[Spot for last rep of set 3.]

Snatch DL 8, 6, 3 @ 85kg, 90kg, 105kg
[Big drop from last time, most likely due to a strained left erector spinae.]

Standing military press 9, 6, 3* @ 30kg, 45kg, 55kg
[A dash of body cheating on the last rep, but closed with a nice negative.]

Bench EZ curl 9, 6, 8 @ 24kg, 28kg, 38kg
[I've decided I will do accessory lifts –– i.e. moves ancillary to the Big Three –– closer to failure than according to a strict rep system. If I can do more on the press, I'll do more. More on the curl, more curls. Etc. This also ended with some nice grunts/groans for the audience.]

+ + +

I almost did not work out tonight, as I have been depressed for days about some family issues. But I'm glad I went. The endorphins did me well, and it's always nice to follow through with one's commitments. I think I'll be ready for the gym on Saturday, but I need to stay off the deadlift, I think, for at least a week. In lieu of it, I'll do some Supermans, hula hooping, bird dogs, incline/decline back bridges, etc.

Stay tuned.

Gym regimen - February 2012

Saturday, 11 Feb 2012
Even Keel 2
50 min., 96kg

Front squat (SQ): 9, 6, 3 @ 70kg, 70kg, 85kg

Dumbbell (db) incline bench: 9, 6, 6 @ 16kg, 20kg, 25kg (per arm)

Seated hyper-supinated db curl: 9, 6, 4 @ 11kg, 16kg, 20kg

Deadlift (DL): 9, 6, 5 @ 85kg, 100kg, 120kg

db tricep extension: 9, 6, 4 (per arm) @ 7kg, 11kg, 16kg

Bent row: 9, 6, 4 @ 60kg, 68kg 73kg

+ + +

Hmmm, nonplussed, I am. The catch bar in the squat rack is really annoying. I can (and will) look on the bright side by saying that the rack forces allows me to do partial deadlifts, which certainly have benefits. I am, however, also of more than half a mind to construct a wooden platform to stand on so the bar is as far from my feet as a complete floor deadlift would require. Not only do I like having the options (the freedom) to do a partial or full DL, but I also miss that bone-compressing rush of a full DL!

Another annoying thing about my new gym is this: the db rack only goes up to 55lbs! Today I did my last set of incline bench presses with 55lbs and added 3 more reps than I'd planned because it was too easy! If I can't find plate-loaded db's there, I'll bring in my own and go to pressing barbell plates when I need them (soon).

Another gripe: the bent-row machine (get rid of it and just use a barbell in the corner!) is now under the hanging TV set, so I must be careful not to bump my head. Truly a bent row!

All in all, though, it's nice to have such a dependable gym so close to my home.

Stay tuned.

Gym regimen - February 2012

Wednesday, 8 Feb 2012
Even Keel CIRCUIT A
50 min., 96kg

Squat 9, 6, 3 @ 70kg, 82.5kg, 100kg

Pullup 12, 9, 7 @ bdw, bdw + 5kg, bdw + 5kg

Bench press 9, 6, 3** @ 70kg, 80kg, 90kg
[Major spot for last 2 reps of set 3.]

Snatch DL 8, 6, 4* @ 110kg, 110kg, 120kg
[Used straps for last 2 sets of set 3. They cut like razors, must buy my own!]

Standing military press 9, 6, 4 @ 28kg, 42kg, 48kg

Bench EZ curl 9, 6, 4* @ 23kg, 28kg, 38kg
[Body cheat on rep 4 of set 3 and then a 10-second negative to finish.]

+ + +

Happily enough, the gym (台中美力健身房) was not very crowded when I arrived at 1830. However, the weather was miserable today, so fewer people than usual might have come today. I'll have to see what it's like next week, when the weather, hopefully, is nicer. I asked the owner and he said the busiest time is about 2000, since most people are just getting off work and/or eating dinner at 1830, so it looks like my after-work workout will work out, after all (!).

It's a small gym, which is probably its greatest defect, and I had minute flashes of annoyance as I got familiar with the equipment, navigating the passages, and handling the plates. It's all good: I'll just need to be patient and just improve my transitions. The gym is very well stocked and everyone there seems gym-savvy and courteous.

As I said, tonight's was a diagnostic workout, so, frankly, I was fully prepared to suck. Fortunately, though, I was surprised at how strong I seemed to be, even after half a year out of the gym. Indeed, after my first set of pullups, at least one person applauded and more than a couple time various people chatted openly about my power of gave me vigorous thumbs-up. There was one giant younger fellow there, whom I am fairly certain I trained against years ago in judo. He's an impressive specimen, though I note he worked his chest and abs, with some stair machine, for pretty much the entire duration of my workout, so he must be more of a bodybuilder and he's definitely a gym rat. I ain't got time for all that, alas!

Squatting felt good, and it's awesome to have a proper squat rack! (It was slanted from the wall a bit, though, which made foot placement a little confusing, but I will adjust it next time and hone my own perception, regardless.)

Evidently my rope pullups paid off, since I felt pretty strong on pullups tonight.

The biggest surprise was how strong I felt on the bench. A solid 90kg rep in my last set after half a year away, hooray!

The deadlift is probably my biggest disappointment, mainly because the rack at the gym is narrow and doesn't allow me to put the bar on the floor. This is because there are catch bars fixed about a foot above the floor, so not only can I not put the bar on the floor, but I also can't do a very wide snatch grip, unless, I suppose, I want to crush my fingers. The best solution I see for now is to stand on a couple flat plates to get my feet approximately level with the plates on the bar. As noted above, the straps at 美力 are narrow and really cut into my wrists. I'm afraid the owner won't like me using chalk, either, so I'll have to find a solution in due time. Meanwhile, I'll use my one good strap (no idea where the other went!) and cushion my other wrist with a sweat band.

I stunned a couple people with my standing press, which did feel good, but I've lost a good 10kg from where I left off last year. I like doing strict form, which means heels and toes 90°apart. I may have been overreaching tonight, since I let my lower back go concave a few times.

Finally, I was confused about how much to curl, so I'll have to keep experimenting to find the right weight.

Now, where were we?

The past several weeks I have not been weightlifting so much, but I have maintained a pretty satisfying, nearly daily, regiment (except the week I lost to eating and relaxing during Chinese New Year!).

I'm improving at skip rope, and do it almost every day.

I do/have been doing a modified "battling ropes" routine every few days.

Hula hooping is a frequent exercise.

Lots of flail and some good mace drills.

Lots of neck-leash training.

Ab wheel.

Jogging.

Rope pullups.

Also, the past week or two, I was teaching soccer and basketball for a winter camp at my wife's other branch school, so I've done stretching and warmups every morning. Playing with the kids freestyle was so much fun: I felt my old love for and instinct in soccer surge back! Hope to start playing soccer now and then. Great game!

I will begin a new job this Wednesday and on the way home, I pass what will be my new gym. That's right, chilluns, I'm going back to the gym for weightlifting! I'll return to my twice-a-week "Even Keel" routine, with which I saw the best results even in just the month before I left my previous gym.

The Even Keel is all about personal awareness, mindful recovery (i.e. rest as the most important exercise), and the Big Three.

On off-days, I'll do my usual antics: skip rope, soccer, hula hoop, ab wheel, neck training, etc.

My goal is to bulk up to at least 100kg, which I failed to do last year, and to get PRs on all main lifts by the end of 2012.

One thing I'd like to get back to is a morning calisthenic of Hindu squats and pushups, but with a baby on the way, I have a feeling the gym and some off-day fitness will be hard enough to maintain.

One thing I surely must resurrect is my grip training!

In any event, so I can restore the habit of keeping a fitness log, here is what I did yesterday:

Flail: 30 sec, each way, L & R

Hula hoop: 2 min x 3 (half at gut, half at hips)

Neck leash: (10–12 sec deep iso x 3) x 3

1" roller: flex x 2 / extend x 2 @ 2kg (arms propped on top of fridge)

TNT roller: flex x 2 / extend x 2 @ 2kg (")

2" roller: flex x 2 / extend x 2 @ 2kg (")

1" roller: flex x 2 / extend x 2 @ 2kg (")

+ + +

For my neck leash, I usually do small jerking contractions, but today I leaned deeper and held the iso for 10–12 seconds. Higher intensity, lower volume: good. For the rollers, I began by extending up and flex-uncurling –– as one rep –– and then flexed up to extend-uncurl –– as one rep. I did two such reps per set.

For my Even Keel regimen, I'll train every Saturday and then on Tuesday or Wednesday, depending how my body feels. My first day of work is Wednesday, so I'll hit the gym right after work.

(In the future, I will need to go pick up our daughter, wait for my wife to get home, and then get to the gym by 8PM or so. Then again, if I keep my workout to an hour, I can make it in time. Either way, I'm hoping it won't be too crowded at those times!)

Tomorrow will basically be a diagnostic workout, to see how I can maximize the available equipment for my Even Keel, and, especially, to gauge where I am after half a year outside a gym.

CIRCUIT A:

Squat 9, 6, 3 @ kg

Pullup 10+, 10+, 10+ (weighted)

Bench press 9, 6, 3 @ kg

Snatch DL 9, 6, 3 @ kg

Standing military press 9, 6, 3 @ kg

Bench/Spider curl 9, 6, 3 @ kg


CIRCUIT B:

Front squat 9, 6, 3 @ kg

Incline bench press 9, 6, 3 @ kg

Seated hyper-supinated DB curl 9, 6, 3 @ kg

Deadlift 9, 6, 3 @ kg

Pushdowns/Pullovers 9, 6, 3 @ kg

Row 9, 6, 3 @ kg

I have tweaked the rep scheme (9-6-3) in order to focus on the intensity of each rep and to keep the workout short.

Stay tuned.