Arm Day

Not gonna post any numbers because I only worked real light, basically to the pump.

Squat Day

Squat:
40kg 10
60kg 10
80kg 5
100kg 10

Hack squat:
80kg 12
120kg 9

Leg press calves:
70kg 15

Standing calves:
14kg 15

This week I've been taking it relatively easy to recuperate a bit from the past weeks of heavier weights.

Chest and Back (11/8)

This week will I'll be doing 65% of my 1RM.

Bench:
20kg 30
40kg 15
60kg 10
70kg 4
72.25kg 14

Pull-up:
10, 10, 10, 10, 10

Incline:
40kg 15
52.5kg 12

BB row:
20kg 20
30kg 10
60kg 14

Cable row:
36.8 14

Ab machine 1:
16.1kg 20
27.2kg 40

Deadlift day (11/5)

Deadlift:
60kg 15, 15
80kg 10
100kg 10
110kg 10
120kg 7
127.5kg 7

Push press:
20kg 15
30kg 30
35kg 10
40kg 11
50kg 8

Pull-up:
0kg 11, 10, 10, 9, 10

Ab machine 2:
31.7kg 10
49.9kg 10
51.1kg 9

I rest-paused my pull ups to get 10 reps or so for each set.

Superset push press and pull-ups as usual.

Arm Day (11/3)

Lying DB tris:
5kg 20
6kg 20
7kg 15
9kg 15, 15, 15

Db curls:
5kg 20
6kg 20
7kg 15
9kg 15
12kg 15, 15

Ez bar tris:
10kg 15
15kg 15, 15, 13, 13

Ez bar bis:
10kg 15
15kg 13, 8, 10

Push downs:
18.0kg 15
27.2kg 15, 10

Hammer:
7kg 15
13.6kg 10
12kg 10

Decline ab work:
2.5kg til 30 then continue without the weight

Squat Day (11/2)

Squat:
40kg 15
60kg 12
80kg 10
100kg 5
120kg 2
140kg 8, 2

Hacksquat:
80kg 10
120kg 5
1260kg 10, 8

Leg press calves:
40kg 15
60kg 12
80kg 12

Standing calves:
41kg 11, 6

Legs felt like Jell-O the next few days day, lovely...

Chest and Back

Bench:
20kg 30
40kg 15, 10
60kg 10
70kg 5
80kg 2
85kg 10, 7, 2

Pull-up:
12, 10, 8, 8, 8, 6

Incline bench:
40kg 10
60kg 11, 5, 5, 6

BB row:
62.5kg 15, 12
65kg 5, 5

Cable row:
45.4kg 12
49.9kg 7, 7

Decline ab:
2.5kg 30

Deadlift day

Deadlift:
60kg 10, 10
80kg 12
100kg 10
110kg 5
115kg 10
120kg 8
125kg 5

Push press:
20kg 10
30kg 10
35kg 10
40kg 5
45kg 12
50kg 5

Pull-up:
12, 10, 7, 6, 9, 6, 5

Arm Day

DB lying extensions:
5kg 25, 15
7kg 15
9kg 10
10kg 12, 12
12kg 6

DB curls:
5kg 15, 15
7kg 15
9kg 10
13.6kg 10, 10
16kg 7

Ez bar extensions:
10kg 10
15kg 5
22.5kg 8, 6

Ez bar curls:
10kg 10
15kg 5
17.5kg 10, 12

Push-downs:
13.5kg 10
22.7kg 10
31.8kg 7, 8

Hammer curls:
16kg 8, 8

Excellent workout.  I bumped upped all my numbers even though I wasn't expecting to.  Definitely feel like my arms are helping my overall lifts.

Squat Day

Here's the numbers I posted for today:

Squat:

40kg 20

60kg 15, 15

80kg 6

100kg 5

120kg 3

140kg 6, 7

Hack-squat:

80kg 10

120kg 5

150kg 5

160kg 8, 8

Leg press calves:

60kg 15, 15

70kg 12, 12

Standing calves:

41kg 7, 10

Excellent workout today.  My favorite workout of the week because I know I can really push myself to the max.

Chest and Back

BB bench:
20kg 30
30kg 20
40kg 15
60kg 10, 8
70kg 5
80kg 12
90kg 5, 3

Pull-up:
0kg 8, 8, 8, 8, 8, 8, 8, 5

Incline bench:
40kg 10
60kg 10
60kg 10, 4

BB row:
60kg 15, 12, 9

Cable row:
31.8kg 15
40.8kg 12
45.4kg 10, 11

Ab decline:
0kg 30
5kg 10

Great workout.

For pull-ups, I decided to try for 8 reps each set in addition to going beyond 50 reps.  I was not able to go for 8 each set despite writing that, instead, I just rest paused to get eight.  Overall though, my pull-up strength has increased a lot which is actually surprising to me.

My BB row weight has not moved up, but I have been definitely progressing in terms of strength, eventually I will move up when I can really master that 60kg weight.

Deadlift day

Deadlift:
60kg 10, 10
80kg 10, 10
100kg 10, 10
112.5 5, 3
115 7

Push Press:
20kg 15
30kg 10
35kg 10
40kg 5
45kg 9, 6, 7

Pull-up:
13, 8, 6, 5, 5, 6, 7

Ab:
0kg 20
2.5kg 17
5kg 7

Great workout; as usual I supersetted the push presses and pull-ups.  The push-presses are feeling great so far, and it's definitely a good staple for a pushing movement.

Gotta work harder at the deadlifts to help build up my strength for rugby.

Arm Day

Here's the number's I posted for the day.

Lying db tricep extensions:
6kg 15, 15
7kg 15
8kg 10
10kg 9, 12, 9

DB Curl:
6kg 15, 15
7kg 15
8kg 10
13.6 11, 11, 8

Ez bar lying extensions:
10kg 10
20kg 10, 11, 9

Ez bar curls:
10kg 10
17.5kg 9, 9, 7

Push downs:
18kg 10
29.4kg 9, 9, 10

Hammer:
13.6 12, 9, 10

I ran out of time (lame excuse really) so I skipped abs...

Other than that, the workout went very well.  I stayed at the same numbers but tried to best my previous numbers, which for the most part happened, so maybe I'll move up in weight for the next session for certain movements.  One last note is that I did an additional set for each exercise to see how much further I can push myself.

Squat Day

Here's the numbers I posted for today:

Squat:

40kg 20

60kg 20

80kg 10

100kg 5

120kg 9, 9

140kg 2

Hacksquat:

80kg 10

120kg 5

145kg 10

150kg 9

Leg press calves:

40kg 15

60kg 15, 15

Standing Calves:

27kg 10

44kg 10

Today's workout was pretty good.  My squat wasn't as strong as I imagined but I did manage to grind out two reps at 140kg so that wasn't too bad.  The hack squat on the other hand went very well, but after doing these exercises my calves were pretty worn...I still managed to get a few good sets out for calves though.

Chest and Back

Here's the numbers I posted for today.

Bench:
20kg 20
30kg 20
40kg 15
50kg 15
60kg 10
70kg 5
80kg 1
85kg 9, 5

Pull-up:
10, 10, 10, 5, 5, 5, 5

Incline:
40kg 10
50kg 10
55kg 8
60kg 7

BB row:
60kg 12, 9, 9, 8

Cable row:
27.2kg 10
40.8kg 12, 12

Ab decline:
5kg 30

Excellent workout, except my bench wasn't as strong as I would liked it to be.  On the other hand, the incline bench increased and felt good.  Additionally, my left elbow wasn't in pain after bench this time.  This time I was able to superset most exercise, though I still need to work on actually supersetting because I tend to take breaks in between.  It's just tough working [large] opposing muscles.

Looking forward to legs tomorrow.

Deadlift day

Deadlift:

60kg 15, 15

70kg 10

80kg 5

100kg 10

110kg 10

112.5kg 3

Push Press:

20kg 10

25kg 10

30kg 10

32.5kg 11

35kg 8

42.5kg 8, 5

Pull-up:

10, 10, 6, 5, 4, 6, 5, 4

Ab crunch machine 1:

27.2kg 25

36.3kg 10, 10, 10

Today was a good workout, but my back seemed to have given out quicker than I anticipated.

Arm Day

DB lying extension:
5kg 20, 15
7kg 12, 12
9kg 12
10kg 9, 6

DB curls:
5kg 15, 10
7kg, 10, 10
9kg 10
12kg 12
13.6kg 11

Ez-bar lying extension:
10kg 10
15kg 10
20kg 10, 7

Ez-bar curls:
5kg 10
10kg 7
12kg 12
15kg 10

Push down:
13.5kg 10
22.7kg 5
29.4kg 8, 7

Hammer curls:
13.6kg 12, 12

Decline ab:
0kg 15
5kg 15

Great work out, except my left elbow was feeling a little tinge from bench day.

Squat Day

Today I threw in hack squats to my regimen and next week I will throw in leg press calves again.

Here's the numbers I posted for today:

Squats:
40kg 15, 15
60kg 10, 10
80kg 10
100kg 5
120kg 4
130kg 7
135kg 5

Hack Squat:
40kg 10
80kg 5
120kg 3
140kg 8

Standing Calves:
14kg 15
27kg 10
41kg 9
43.2kg 5

Good workout, but tough.  The calves get really worked in that hack squat machine which is good, but means I just gotta lower the weight a bit for the rest of the calf work.

Was gonna do abs, but I kinda ran out of time and had to go to class.

Chest and Back

BB Bench:
20kg 20, 20
40kg 15, 15
60kg 10
70kg 5
80kg 2
85kg 7, 8
87.25kg 3

Pull-Up:
0kg 8, 8, 8, 8, 5, 5, 5, 3

Incline BB Bench:
40kg 10
50kg 10
52.5kg 8

BB Row:
60kg 10, 8, 4

Cable Row:
31.8kg 10
36.3kg 10
40.8kg 8

Ab Machine 2:
40.8kg 20
49.9kg 15
54.9kg 9

Today's workout was not bad despite my lack of sleep.  My pull-ups seem to be improving quite a bit.

Much like last time, I supersetted bench with pull-ups then did everything else separately.  Actually, my workout started going slightly downhill after my second set of the barbell rows, but despite that, overall, my workout numbers surpassed my previous workout.

Side notes for the day: neck super sore from previous rugby game.  I [tighthead] propped the whole game.  My sleep has been becoming worse and worse (??), I seriously think I suffer from anxiety problems or something. That and my heart has some irregular beating sometimes, not sure why.

Deadlift day

Today's workout was excellent, but tough.  I started with standing push-presses supersetted by pull-ups and did deads (and abs) last because theres only one deadlift area in the gym and som dude was using it for both deads, rows, and shrugs.

In any case, here are the numbers I posted for today:

Push-press:
20kg 15, 10
25kg 10
30kg 8
35kg 5
37.5kg 8, 7
40kg 5
42.5 5

Pull-up:
0kg 10, 10, 5, 5, 6, 4, 5, 5

Deadlift:
60kg 10, 10
80kg 10
90kg 5
100kg 5
112.5kg 5
115kg 3
117.5 4

Ab crunch machine:
22.7kg 20
27.2kg 20
31.8kg 20

A few notes for this workout:

• Abs getting stronger, but still cramping up a bit...hehe, I really gotta stop being lazy and work them a little harder...gotta get back on that decline bench.
• Pull-ups were MUCH stronger today then the last time I did them.  This time I managed to squeeze out 50 total reps.  On top of that, my second set actually made it to 10.  I was pleasantly surprised.

Arm Day

Here's the numbers for today:

DB lying extension:
5kg 15, 15
7kg 15
9kg 12,12, 8, 7

DB Curls:
5kg 15, 15
7kg 15
9kg 12
10kg 12
12kg 8, 8

EZ bar lying extension:
10kg 15
15kg 12
20kg 8, 8

EZ bar curls:
5kg 15
10kg 12
12.5kg 8, 8

Lateral raise:
5kg 15
7kg 12
8kg 12, 10, 9

Tricep pushdowns:
18kg 12
27.2kg 10, 10

Hammer curls:
12kg 12, 12

Today was an excellent workout.  I supersetted the first two as well as 3rd and 4th exercises which gave me a great pump and allowed me to work harder and more efficiently.  The latter exercises were a little far from each other so I couldn't quite superset.  Still good workout.  I might keep the workout like this...

Back/Chest, Legs, Arms, rest, Deadlift, rest, rest

Leg Day

Today I only managed to do squat and standing calves, but those alone proved to be a great workout.  The hacksquat, and leg press were taken, so I just worked hard with the power rack.

Squat:
40kg 15, 15
60kg 10, 10
80kg 5
90kg 5
100kg 3
110kg 1
115kg 8
120kg 7
127.5kg 4
130kg 1
132.5kg 3

Standing Calves:
14kg 15
27kg 10
35kg 10
41kg 3, 3, 4

Ab Crunch machine:
13.6kg 10
22.7 20, 15

The squats were interesting today...I know its quite early in the game to be squatting near 3 plates (or at least sooner than I expected), but yesterday I saw one of the staff training and squatting 240kg (probably did a little more), so I felt like I needed to work hard too.  As you can see, I did many sets, although most were warm up sets (after 110kg actually)...but I felt my legs want to push more, but after my final set, my muscles were feeling about done.  Next time, I will push even harder.

Calf work...was gonna do it tomorrow with arm day, but I decided I wanted to throw it in.  Abs will have to get stronger (i.e. I will have to work them more)...one indicator for me is when my abs begin to/almost cramp after doing some easy ass sets of abs.  Not good.  hehehe >_<

Arms and shoulders tomorrow, peace.

(Side note: I had the opportunity to read Arnold's Encyclopedia on BBing.  Interesting/good read, although not exactly applicable to people who don't use steroids.)

Chest and Back

I'm on a break right now so I got more time to go to the gym.  I decided to do squats tomorrow because my legs felt a bit used after Sunday's rugby practice.

Excellent workout today, felt great and definitely beat some of my numbers.

Here's the numbers I posted for today's workout:

BB Bench:
20kg  15, 15
40kg 10, 10
50kg 10
60kg 5
65kg 5
77.5kg 8
80kg 8
82.5kg 5

Pull-up:
0kg 10, 5, 5, 5, 5, 4, 4, 4

Incline Bench:
20kg 10
40kg 10, 10
50kg 10
52.5kg 5

BB rows:
60kg 8, 6, 4, 4

Seated Rows:
31.8kg 12, 10
36.3, 8

I threw in a few other exercises today.  I also supersetted BB bench with pull-ups.  I was/wanted to superset some other stuff but the gym was somewhat busy so I just worked my way threw the sets.

Deadlift day

Second deadlift day.  Eggzzellent workout.

Deadlift:
60kg 15, 10
70kg 7
80kg 5
90kg 5
100kg 5
102.5kg 5
105kg 5

Bench:
20kg 20
30kg 15
40kg 12
60kg 10
70kg 10
75kg 10

BB Rows:
20kg 15
25kg 15
30kg 15
40kg 10
42.5kg 8
45kg 7

Pull-ups:
0kg 7, 6, 6

Tried out a few dips without weights, but didn't feel that great so I'm gonna hold off from it for a bit for now.  Otherwise, excellent workout.  I'll throw on more weights as time progresses; this is just my 2nd time back.

Auxiliary day

Bit of a late post, but here are the numbers I posted on Thursday:

Push press:
20kg 15, 15
22.5kg 10
25kg 10


Lying tricep extension: 
5kg 15, 15           
10kg 12                   
12.5kg 10                       
15kg 10, 10

DB curls:
8kg 15
10kg 10
12kg 10
13.6 10, 10

Leg press calves:
40kg 15
45kg 15
50kg 15

Tricep push down:
13.6kg 15
18.1kg 12
22.7kg 10
25kg 10

Standing calves:
13.6kg 10
22.7kg 10
29.5kg 10

Cable curls:
9.1kg 10
13.6kg 10
18.1kg 10

Ab machine:
70lbs 15
90lbs 10, 10
110lbs 10

Push presses were light cus my wrists weren't feeling super well [yet].  It's kinda bothering me on pushing movements....kinda annoying.

Squat Day

I'll be calling this day Squat day.

Squat: 40kg 15, 15
           60kg 10, 10
           80kg 10

BB Bench: 20kg 15
                   30kg 15
                   40kg 10
                   45kg 10
                   60kg 10
                   70kg 10

BB Row: 20kg 15
                25kg 10
                30kg 10
                35kg 10
                40kg 10
                45kg 10

Dips: 0kg 10

Pull ups: 0kg 10, 7



The numbers I posted for this day wasn't high by any means for 2 reasons.

1) This is my first day back since my little break.
2) I was going on about 5 hours (probably less) of sleep because I just could not get myself to sleep for the life of me, only to wake up at 6am.  Obviously couldn't sleep so I decided to just hit the gym.  Felt good overall, just not 100%

Dips went easy because my wrists weren't feeling up to it.

Deadlift day

I'll call it the "deadlift day" because I do deads instead of squats, simple enough.

The numbers don't matter again, but here they are:

Deadlifts: 60kg 10, 10
                70kg 5
                80kg 5
                85kg 5
                90kg 5, 5

BB bench: 20kg 10, 10
                  30kg 10
                  35kg 10
                  40kg 10
                  50kg 10

BB rows: 20kg 10
                25kg 10
                30kg 10
                35kg 10
                40kg 10

Dips: 0kg 10, 10, 10

Pullups: 0kg 10, 10

Pretty good beginning workout, but I definitely feel my chests burning after not working for a week.  Feels good to get back in the weights after a little break.

Auxiliary muscle Day 1

Back to good ol' grind.

Today's Thursday so I followed my new schedule and started on the arm, shoulder, calf, ab day.  Sounds like a long day, but I really only intend to do about 2 to 3 things for arms (in superset fashion) an throwing in push presses and calves.  The goal is to get a good workout in those areas, but not annihilate them because of the  full body work down on the days in between.

I kinda forgot to do calves today, but thats [kinda] alright because my body was wrecked after taking a week off and suddenly going to rugby training last Sunday.  My legs and calves in particular were in a good deal of pain for the past few days.

In any case, here's the stuff I did today, I won't include sets nor reps cus they aren't important as this is just a the first few days of getting back into routine.

Push press ------------------------------------- 20kg (just the bar...)
Lying tricep extensions --------------------- 5kg (plus the bar, but who knows how much it weighs...in kg)
DB curls --------------------------------------- 12kg
Tricep pushdowns --------------------------- 13.6kg
Bicep cables ---------------------------------- 13.6kg
lateral raises ----------------------------------- 7kg
Ab work --------------------------------------- body weight on decline

Seems like a long list of stuff, but I got done in a quick 30 mins, so it was nice to get a little ひさしぶり pump, lol.  Looking forward to Saturday's workout only to followed by a rugby game on Sunday.

Breaktime

I'm taking a good 5 or so of rest to recuperate because of the heavy squats and deadlifts that I've been doing.

My training split will also be changed to allow for me actually utilize both squats and deadlifts during the week (and for more overall strength for rugby).  It will remain as a 3 day routine and resemble something like this:

Day 1:

1. Squat
2. Bench
3. Row
4. Weighted Dip
5. Pull-up

Day 2:

1. Push presses
2. Arm work
3. Calf work
4. Ab work

Day 3:

1. Deadlift
2. Bench
3. Row
4. Weighted Dip
5. Pull-ups

Something of this sort anyhow.  I'll start back up on Tuesday and give full detail sometime between now and Tuesday of what exactly I will be doing.

Workout 22 - Upper

The numbers I posted for today...

Deadlift --------------------------------------- 90kg for 10, 10 then 95kg for 10
BB bench ------------------------------------ 72.5kg for 10, 10, 10
BB row --------------------------------------- 50kg for 10, 10 then 52.5 for 9
Weighted dips ------------------------------- 16kg for 9, 8, 8
Pull-ups --------------------------------------- 0kg for 10, 8 then 5 negatives

The workout was slow and didn't go as well as I would have liked it to.  Though, the deadlift felt good.  Gonna grind out a few more weeks then take a break from this.

The rugby has officially started and I guess I'm officially part of the team.  What position I will be is not known to me...this should be interesting...

Workout 21 - Lower

Here's the number I posted for today:

Squat ------------------------------------------ 145kg for 5
Hacksquat ------------------------------------ 135kg for 10
Leg press calves ---------------------------- 80kg for 14
Ab work ------------------------------------- forgot the weight for 15, 15

For squats, I warmed up for about 6-7 sets before my work set.  My hack squat set also had about 3 sets of acclimation work before my work set.  I was surprised by my session today because my legs were slightly (very slightly...) sore from my previous death match with the squat rack.

A great workout.

Workout 20 - Upper

Deadlift ------------------------------------- 80kg for 10, 8
BB bench ---------------------------------- 70kg for 10, 10, 10
BB row ------------------------------------ 50kg for 10, 10, 10
Weighted dips ---------------------------- 14kg for 10, 10, 10
Pull-ups ------------------------------------ 0kg for 10, 10 then 5 negatives

I did just compound again and focused on moving the weight with really good form.  I also took it easy on deadlifts because of the amount of stress from my previous leg day.

I'll push heavier weights maybe next session...but we'll see.

Workout 19 - Lower

Here are the numbers I posted for the day:

Squat ------------------------------------------- 100kg for 10, 10, 10, 10, 10
Hack squat ------------------------------------ 120 kg for 10, 10
Standing Calves ------------------------------ 110kg for 12
Ab work --------------------------------------- 110kg for 20, 20

Like my previous upper workout, I decided to go light and just pump out some reps.  I am feeling the pain now.

Workout 18 - Upper

Was feelin a little drained from my previous workouts; quads sore, and hamstrings as well.  I took it easy and worked on compounds only and changed the workout a bit.

Here's the workout with their numbers:

Deadlift ------------------------------- 60kg for 10, 10, 10, 10
BB bench ---------------------------- 60kg for 10, 10, 10, 10
BB rows ----------------------------- 40kg for 10, 10, 10, 10
Dips ---------------------------------- 10kg for 10, 10, 10
Pull up negatives ------------------- 10, 10

The pull-up negatives were quite hard but felt good actually.  I liked this workout a lot too because I got a lot of work done with my arms as well.

I may do this type of workout from time to time.  Actually, I was thinking of reformulating my workout after a while because of the upcoming rugby season.  Workout out on saturdays might not be a wise idea if Sundays are the practices/game days.

We'll see what happens.

Workout 17 - Lower

Squat ----------------------------------- 140kg for 5, 5 142.5kg for 6
Hack Squat --------------------------- 130kg for 12
Leg press calves --------------------- 70kg for 12, 12
Ab work ------------------------------ 110kg for 15, 15

Workout 16 - Upper

I rested an extra day because I was still somewhat fatigued and because I decided it might be slightly hazardous to go all out before rugby training.  Rugby training proved to be quite intense.

Anyhow, here are the numbers for today:

BB bench ------------------------------------ 90kg for 8, 8
Deadlift --------------------------------------- 90kg for 10, 10
Weighted dips ------------------------------- 20kg for 8, 8
DB rows ------------------------------------- 75kg for 10, 9
Skullcrushers -------------------------------- 17.5kg for 10, 10
Hammer curls ------------------------------- 45kg for 7, 5

I got caught using liquid chalk and they told me they are worried about the chalk residue left on the bars.  My bad...lol.

Well, this time I actually made sure to use a little.  And only a little was used...maybe about a dime's size.  I guess my hands are so sweaty that the residue just moves onto the bar like nothing.  Oh well, guess I can only use it only during dips cus it wipes off easily.

Workout 15 - Upper

Deadlifts ------------------------------------ 90kg for 10, 10
DB incline bench ------------------------- 31.75 kg for 8, 7
T-bar rows --------------------------------- 32.5 kg for 12, 10
Smith decline bench --------------------- 70kg for 8, 8
Pull-ups ------------------------------------ 5, 5, 5
Ez bar curls -------------------------------- 20kg for 9
Tricep machine --------------------------- 31.75kg for 12, 12

I gotta make sure I don't overuse the liquid chalk because apparently the staff wrote a note about somebody (I know they knew it was me) using chalk.  Well, I accidentally pour too much on my hand sometimes...and at that amount it leaves a chalk imprint on the gear that I use.  Oops, haha, oh well.  Just gotta be more careful and not look at the TV while I'm pouring the liquid chalk out...

Workout 14 - Lower

Squat ----------------------------------- 140kg for 5, 5
Hack squats -------------------------- 120kg for 12, 12
Leg press calves --------------------- 70kg for 13, 13
Ab work ------------------------------ 5kg

I like this current regimen with 2 heavy movements for legs.  Next workout, I will probably lower the squat weight and squat for 8 or more at around 130kg or so.

Workout 13 - Upper

Deadlift ------------------------------ 85kg for 10, 10
BB bench --------------------------- 85 kg for 8, 7
DB rows ---------------------------- 31.75kg for 9, 9
Weighted dips --------------------- 20 kg for 9, 9
Wide grip pull-ups ---------------- 5, 5, 5
DB curls ---------------------------- 18.14 kg for 9, 7
Skull crushers --------------------- 17.5 kg for 12, 12

Workout 12 - Lower

Squats -------------------------------- 140kg for 7, 6
Reverse hacksquats ---------------  80kg for 10, 10
standing calves --------------------- 40.82kg for 12, 11
Ab work ---------------------------- 2.5kg for 15, 15

Added some reverse hacks and they felt good, gonna keep it this way for a while cus I feel like I can use more leg more on leg day.

Workout 11 - Upper

Deadlifts ---------------------------------------- 70kg for 10, 10
Push press -------------------------------------- 32.5kg for 10, 10
Pull ups ----------------------------------------- 0kg for 8, 8
BB bench -------------------------------------- 80 kg for 8, 7
DB rows --------------------------------------- 30 kg for 10, 10
Tricep pushdowns --------------------------- 23 kg for 10, 10
DB curls --------------------------------------- 13.6kg for 10

Left rotator cuff a pain in the ass so the rows and pushdowns kinda difficult at the moment.  I decided to lower the weight a bit overall to get a "good form" workout...

After today's workout, I decided to buy a protein shake and see how it tastes.  All in all not bad, but definitely got the medicine flavor going on.

All for 450 yen, pretty expensive.  Ace-K, sucralose, sorbitol, whey protein,  grape juice flavor, blue color, and a few other things (not in that order).  Yum.

Workout 10 - Lower

Squats -----------------------------------130kg for 8, 7 then 132.5kg for 7
Leg press calves ---------------------- 65kg for 13, 13
Ab work ------------------------------- 45kg for 15, 15

Workout 9 - Upper

Today was a good workout, although I have to take it easy on my rotator cuff because I tweaked it a bit.

Here's the number I posted for today:

Cable rows ----------------------------- 49.89kg for 8, 8
DB incline press ---------------------- 27.21kg for 9, 8
DB rows ------------------------------- 27.21kg for 9, 8
decline smith press ------------------- 62.5kg for 8, 8
DB hammer curls -------------------- 13.6kg for 10, 9
Tricep machine ----------------------- 27.21kg for 10, 10

I decided to give machines a go instead, and they felt great.  The machine rows went well (and I will keep the weight low to get my back working more, instead of just trying to move the weight) and the tricep machine was pretty good too, so I'll keep that in there for the future as well.

I didn't include the pulldowns because I felt like trying the DB rows...felt good overall.

Hopefully the left rotator cuff will be back for deadlifts next time...

Workout 8 - Legs

The numbers for the day:

Squats -------------------------------- 130 kg for 8, 8 then 132.5 kg for 5
Standing calves -------------------- 40.8 kg for 10, 8
Ab machine ------------------------ 45 kg for 15, 13

Workout 7 - Upper

The numbers for Tuesday's workout:

T-bar rows ------------------------- 42.5kg for 8, 7
DB military press ----------------- 20 kg for 10, 9
weighted pullups narrow grip -- 13.6 kg for 8, 6
Weighted dips --------------------- 18.14 kg for 8, 7
DB curls ---------------------------- 13.6 kg for 10, 9
Cable pushdowns ----------------- 27.2 kg for 10, 9

Workout 6 - Legs

Squat --------------------- 122.5kg for 8, 8, 7
Leg press calves ------- 40kg for 12, 12, 9
Decline ab work ------- 5kg for 15, 10

Workout 5 - Upper

Here's the menu for the day:

T-bar rows ------------ 40kg for 8, 7
Push press ------------ 45kg for 10, 9
Weighted pull-ups (close grip) --- 16 kg for 5, 4
BB bench ----------------- 80kg for 8, 8
Skullcrushers ------------ 20gk for 10, 10
DB curls ----------------- 16kg for 10

Legs were quite sore from the leg day workout so I decided to avoid the deadlifts...

Workout 3 and 4

Workout 3 was a body weight day at the park because I had an all day hiking event...and my membership only allows me to go Monday thru Saturday, 6am to 6pm.

Workout 4 was leg day as usual but it was identical--in terms of exercises--as Workout 2

Squats: 120 kg for 5, 5
Standing calves: 35 kg for 10, 10, 10
Decline ab: 5 pounds until I couldn't continue, then no weight until I couldn't continue

Done

Upper Round 2 tomorrow.

Workout 2 - Legs

Brief workout today, but pretty effective overall.

Here's the numbers:

Squat ---------------------------------- 60kg (10 reps); 60kg (10 reps); 80kg (5 reps); 100kg (2 reps); 110 (4 reps, 4 reps); 115kg (4 reps, 4 reps)
Standing calves --------------------- 35kg (15 reps, 15 reps)
Abs work

I did a lot of warm up sets for legs with 4 work sets, but none of the work sets were all that difficult.  The difficulty came more with the strength that wasn't back.  After a few more weeks of leg work I should be back up to strength (and coordination)

Calves seem to get worked more with the olympic shoes, possibly because of the slight angle in the wedge.  Still my favorite shoe for leg work and deadlifts.

Ab work was brief because there wasn't much space in the place.

Looking forward to upper body work on saturday, hopefully this time I can actually wake up super early because saturday may be a long day.

1st Day Back

Here's the numbers I posted for today's workout.

DB incline press -------------------------------------- 30 kg (65lbs)
T-bar rows --------------------------------------------- 37.5 kg
Lat pulldowns ---------------------------------------- 63.5 kg
Smith close grip presses ----------------------------- 62.5 kg
DB curls ------------------------------------------------ 16 kg

Not a bad workout for an official back to the gym workout.  I had quite a bit of a waiting to do because the smith was taken and the incline was being used.

Lat pull downs are OK to me, but at the moment I'm not sure if I should keep them or switch them out for just weighted pull-ups.  It may be good for variation's sake.

Tomorrow is leg day, hopefully I can wake up early for it.  Going later works too, but I like waking early...provided I sleep early enough.

See ya

Battle Plan for the Months Ahead

I went to Gold's 2 more times, gradually increasing the weights each session.  I'm not completely back up to strength and conditioning I was at before leaving for Japan, however, it's been about 2 weeks and I think it's now time to resume my training.  Because of this I did not post my last two workouts because they are just for me to build up my strength and get used to the gym still (everything in kilograms still get me, at least with dumbbells).

I wanted to take the time now to map out my projected workout regimen for the weeks to follow.

The Regimen:

To start, it will be a 3 day a week regimen alternating between upper and lower body workouts each session.  This will allow my body to get plenty of rest in between workouts given the intensity I will be working at.  Hopefully each workout should span a maximum of 60 minutes.

Upper A

     T-bar rows

     DB military press

     Weighted dips

     narrow grip weighted pull-ups

     cable tricep pushdowns

     DB curls

Upper B

     Deadlifts

     Push press

     BB bench press

     Wide grip weighted pull-ups

     Skull Crushers

     BB curls

Upper C

     Cable rows/T-bar (depending on what I want to do)

     DB incline press

     Cable upright rows

     Cable pull downs

     Close grip smith tricep press

     DB curls

Lower A

     Squats

     Leg press calves

     Ab work

Lower B

     Squats

     Standing calves

     Ab work

Notes:
This time, I will throw the biceps work into the upperbody day.  I actually forgot that biceps was part of the leg day until I decided to check on my previous regimen.  Leg day doesn't change all that much because squats to me are the best exercise for legs, although I was considering throwing in the leg press, but we'll see how that goes.  As far as leg day goes, the change mostly occurs with the calves work.

2nd Workout at GOLD'S Japan

Numbers from today's workout:

Deadlift ----------------------------- 60 kg for 2 sets
squats ------------------------------- 60 kg for 2 sets
push press -------------------------- 32.5 kg for 2 sets
T-bar rows ------------------------- 25 kg for 2 sets
BB bench -------------------------- 60 kg for 2 sets
tricep push downs ---------------- 50 lbs for 2 sets <---kinda strange cus the weights were in lbs...
db curls ----------------------------- 30 lbs for 2 sets <------also in lbs (thankfully)
hanging leg raise ------------------ 2 sets

A good workout today, look forward to Tuesday's workout.

Random diet tip of the day:
I met a classmate (well, not the same class but same school) that came from Myanmar and we went around Akihabara and Roppongi which was pretty cool.  He told me an adage from Myanmar which he said was, "Eat like the rich in the morning, eat like an average person midday, and eat like a poor man at night."

A good tip to stay lean(er).

1st Workout at GOLD'S Japan

First thing I need to get down:

• 1.25 kg ≈2.76 lbs
• 5.0 kg ≈ 11.02 lbs
• 10.0 kg ≈ 22.04 lbs
• 15 kg ≈ 33.07 lbs
• 20 kg ≈ 44.09 lbs
• I'm 99.99% sure the bar remains at an Olympic 45 lbs.

I think thats all the weights they have at the Gold's.  All of it is from Ivanko (USA) but sadly they are only written in kilograms >___<

Anyhow, here are the numbers for today's workout:

1. Deadlifts ---------------------------------------- 50 kg (110lbs) for 2 sets
2. Squats ------------------------------------------- 50 kg (110lbs) for 2 sets
3. Push Press -------------------------------------- 30 kg (66 lbs) for 2 sets
4. Bench press ------------------------------------ 40 kg (88 lbs) for 2 sets
5. BB rows ---------------------------------------- 15 kg (33 lbs) for 2 set

Overall an excellent workout at 7:30 AM.  This trainer there is cool too, he went to San Francisco several times and enjoyed the North Beach night life...haha.  Pretty legit too cus he participates in strongman competitions in the Summer held by the army down in Yokosuka.

As for the work sets, I only did 2 sets nice and easy.  I mean nice and easy because it's really been a while since I've worked out (just about 1 month...) with weights.  Hopefully I can return Friday or Saturday at the least.

Peace out

Gold's Gym IT IS

Well, it's been quite a while since I last posted, so here I am.

What I didn't cover was my workouts at the park these past few weeks.  All I've been doing are pull-ups, dips, reverse push-ups, push-ups, and jump squats.  I did about 4 sets each til I couldn't push anymore.  I don't think its really necessary to talk about these work outs because I just performed them every other day as usual...

Interestingly, the humidity here is so high that I feel like I could not recover between sets very fast.  In fact, I felt really winded after 1 set of pull-ups immediately followed by dips...kinda scary actually.  Luckily I've managed to come out of each workout with any type severe fatigue.

All that aside, tomorrow morning (before I meet my friend), I will try to get in a true "hisashiburi no workout" with WEIGHTS!  AT GOLD'S GYM, JAPAN!  <---I never thought I would join a Gold's Gym ever just because it's known for being the hardcore gym.  I don't consider myself that hardcore trainer, though sometimes I wish I could be one, hehe.

In any case, I will do a full body workout 3 times a week before I can get back into my normal routine.  I know I got really weak and I gotta tighten up my diet again.

As a side note, its kinda cool/funny seeing old people go to Gold's Gym and order protein shakes after their workouts (men and women).  I'm sure back in Gold's Gym (and other hardcore gyms in US) there would be older people (men and women) drinking shakes after a good workout, but in the US since working out is more of a...trend, people only really get their "exercise for the day" in and thats it.  Nothing dietary related with their workouts.  In other words, it fascinates me that people here actually follow some dietary guidelines that comes with working out because I guess thats the thing to do.

On the other hand, this could be only because its Gold's Gym.

Anyhow, I'll sign out and try to follow up with the workout tomorrow.

PIECE

Hisashiburi no Workout!

It's been almost 2 weeks and I lost some muscle sadly, but living has stabilized and diet has been pretty solid as well (high protein and low carbs, with medium levels of fat.  Thank god for edible raw eggs here.  Today I just bought 3 packs of large sized eggs for 99 Yen each!  That's pretty cheap!

Anyhow, today I managed to get a pretty good workout with the family park stuff.  I brought the umbrella for some cleans but I didn't do as many as I would have liked to because I didn't have my regular workout shorts so I did some in my regular pants which felt uncomfortable and restricting.  The pull-ups, push-ups, dips, and leg raises were pretty good.  Definitely got a bit weaker, but I'll be back up soon enough.

As a bonus, there was this push press area, but the bar was quite light.  Still good though.

Over all the workout was like a circuit where I moved from one station to another and took a brief rest, didn't take anymore than an hour of time.  I'll probably do this again until I join Gold's Gym and get my gym clothes back.

Body Weight workout

I'll be doing some body weight work for the next week or so until I can join the gym officially.  Luckily theres a park about 10 minutes away from my residence that happens to have pull-up stations, dip station, ab station, etc.  I just have to incorporate some burpees or something to insure my leg gets worked as well.

The projected workout will include pull-ups, dips, push-ups, lying pull-ups (reverse push-ups?), jumping squats, cleans with a broomstick or  umbrella, and maybe some burpees or something.

Unfortunately, during this month of the year, it rains a lot.  The forecast says that the whole week and beyond should see some heavy rain and thunder galore.  I guess this means I'll attempt to train in the hiatus of rain (or before it starts), if there even is one.

I'll continue to update as I get closer to joining the gym.

Gyms to join...?

I visited the Gold's Gym in Gyotoku today and managed to ask for a tour and also managed to receive a small package of information that lists all the membership types in addition to the the corresponding rates.  I tried going to another gym, but it was closed due to renovations (at least that's what is looked like).

I actually look forward to joining the Gold's Gym if things work out.

I'll keep this updated on that for sure.

Final Training day in US

I went to the gym last Monday (the 6th) for the last time in the US.  Of course I still have my membership because its just too cheap to cancel.  I decided to make this final workout a full body workout because of the timing and what I have done prior to that day.

The numbers and reps are here (as best as I can recall...)

Deadlifts --------------------------------------------- 185 for 10
Push press ------------------------------------------ 95 for 10
Squats ------------------------------------------------ 315 for 8
Weighted pull-ups (wide grip)-------------------- 25 for 5, 5, 5
Weighted dips -------------------------------------- 90 for 4, 5
Standing calves ------------------------------------ 200 for 8

I am now in Japan and will live in a place pretty close to a gym.  It appears that this one does have weights (I hope to hell they do, because most gyms have machines only which is not....cool).  It building looks super big and the yoga rooms was visible along with another room I couldn't recall so hopefully that is a good sign.

Well, as a fitness enthusiasts (borderline bodybuilder perhaps), I still try to maintain the macronutrient intake even now, and it's been interesting at times.  I've been drinking several (usually around 5 or to 7 with 3-4 yolks) along with my breakfast every morning and before I sleep to maintain my protein intake high in the morning and night.  I then take several cans of tuna with me and eat about 2 with some bread of nuts during the day (after lunch) and then again maybe for dinner (unless I buy something or go to a restaurant).

So for egg price, I've been buying eggs at a price of 208 yen for 10 eggs, which isn't all too bad.  For canned tuna (130 g cans), the lowest price I've managed to pay is about 100 yen per can.  This is pretty much the same as America thankfully, so protein won't make my wallet too small, luckily.

Hopefully I will be able to get back to my training regimen soon.

Time to sleep.  Time zone is still different in my body.

Day 1 and 2 back in the gym

Here's my number for Tuesday's upper body work:

BB rows -------------------------------------- 100 lbs for 12, 11
BB bench ------------------------------------ 190 lbs for 8, 7
weighted narrow grip pull up ------------ 30 lbs for 8, 8
BB push press ------------------------------ 95 for 6, 6

Here's the numbers for Thursday's lower body work:

squat ------------------------------------------- 315 for 8
squat ------------------------------------------- 135 for 15
standing calf --------------------------------- 180 for 12
ab work --------------------------------------- 10 lbs on the decline

The upper body work was kinda weak compared to before I took a break.  I was able to push fairly well, but felt like I lacked the power I had in usual cycle strength.  The leg work was great though.  I decided to give 3 plates a visit because I've done it before but felt I've never been back up to it after my injury.

Not to mention the new shoes I got.  The 3 plates didn't feel all that difficult.  I'm glad I've done the 3 plates again and now I can mentally push myself harder for the next workout and beyond.

Tomorrow will be my upper body work, this time I'm going to start off with some deadlifts and end with weighted wide grip pull-ups for back

Cruise Week

I haven't posted in just about a week, and I don't really remember the numbers of what I did, but I can say that my cruise week exercises were enough to keep me busy.

I went to the gym on Wednesday and yesterday (Saturday) for my cruise week sessions, instead of my usual MWF gym days because I felt like taking a day off and just going when I felt like hitting the gym again.

Anyhow, for Wednesday's workout, I practiced some cleans (well, mostly just the jumping shrugs part) and deadlifts.  Did some easy (135 lbs) squats as soon as the squat rack was open.  Before both of those exercises, I actually did several sets of bodyweight dips and and close-grip, parallel bar pull-ups just because the squat area was full of people doing millions of sets.  It was really like a zoo.  I think I finished with some alternating grip BB curls and abs.  And called it a day.  I skipped direct calf work because the jumping shrug, deadlift, and squat seemed to have hit it fairly well...interestingly.

Friday night, I practiced the clean progression motions with a broomstick.  That was actually one of the best non-weight workouts I ever had in while.  Quite fun.  I just hope I was actually progressing, rather than learning everything wrong.

Onto Saturday's workout, I practiced more cleans (this time with the upright row and catching the bar) and did more deadlifts.  Right after that I did some easy squats followed by some wide grip pull-ups and weighted dips (25 lbs).  Finished up with some ab work and was outta the gym.  Again, I did not do direct calf work for the same reasons above.  I actually felt good not doing direct work because somehow the movements proved to be enough work for them.  We'll see how things go when I ramp up the workload.

As of now, I want to get learn the clean, but I definitely need a professional/coach to help me out.  Maybe I will seek the help once I reach J land.

As for the regular weight load, I'm thinking of hitting the gym Tuesday or earlier (Monday/today) depending on how I feel.

I will just end with this final note: lifting with actual weightlifting shoes is probably one of the best things I have done in a long time.

Cruise Week and Evaluation of Methods

I've decided to take a small break from training now, even though now is kind of a strange time because I'll be leaving the country soon (about 2 weeks or so).  But, I've been at this for almost a month and a half (probably only about 3 weeks or so on the DC "style" training) in total from switching over from the previous training regimen.  I think it's a needed break though.  As mandated by DC training, I will cruise along this week and go to the gym maybe twice this week--starting tomorrow--and just take it easy and train with light weights to allow my body to recover from week of training; nothing close to fatigue.  I normally do this anyhow, so it's fitting.

After this week, I will resume the heavy training as usual and come back fresh for the remaining time that I am here in the US.  According to my calculations, that will leave me with approximately 4 (or 5 if I go on the 8th...doubt it, but we'll see) workouts after this week, then I will probably take another mandatory break while I seek out a gym in Japan.  In which case I will resume as normal.

As far as the cruise week workout goes, I'll probably be training my upper body tomorrow and then my lower half on Friday or so.  As for the exercises, I am still unsure, but as long as it provides a good workout that isn't overly taxing.  I am thinking of incorporating deadlifts as an alternating leg movement for squats (though I generally prefer squats over anything, especially now...).  I want to work up to cleans, eventually, so I'll make an attempt sooner than later.

My split with this DC "style" training is working quite well in terms of recovery and intensity (and frequency and volume for that matter).  I write the word style in quotations because I do not follow the training system to the T.  I don't use the extreme stretching all the time nor do rotate between 3 exercises.  I currently rotate between 2, although 3 may happen in the future.  I also am not following the rest-pause method as closely as I probably should be.  Despite all this, I think that this is working to my benefit, so we'll see how this shapes my split once I find the suitable gym...

Overall, I will say that I really enjoy performing upper body workouts and lower body workouts in their own respective day.  In the case of squats, once I really ramp up the weights, I do not have much left in me to do intense rows or bench.  I barely have anything left, even doing abs becomes a challenge.

Just as a personal note, my current weakness is: my whole body...but more specifically, my back, then my arms, shoulders, hamstrings, and then calves.  Well, I just want to improve my physique overall, so let me continue on that path...

Leg Day Round 2 and EXTRAS

So today was my second round with my newly acquired Power Perfect II's.  Let me post my numbers and then I'll get more into the workout and other things.

THE NUMBERS

Squat --------------------------------- 280 for 8, 7, 5
Standing calf ----------------------- 180 for 10, 9
Seated calf -------------------------- 90 for 12, 11
DB bicep curls --------------------- 30's for 12, 12, 5
Decline ab -------------------------- 10 for 25

THE WORKOUT


Squats felt very good seeing as my legs have rebuilt and healed up.  GRANTED, I waited an extra day, which could throw my current cycle off for a few reasons which I will get to later...  Squats felt excellent (did I mention this already??), and I tacked on every so slightly, more weight.  Even with the [slight] increase in weight, I could achieved more repetitions than my previous workout.  My struggle with the weights didn't feel as difficult as well.  The PPII's are officially my new favorite shoes...even though I only wear them for less than 15 minutes every few days of the week.  The rest of the workout went well, though I wanted to increase my poundage with the db curls, but all the 35's were being used, oh well.  Next time for sure.

POST WORKOUT


So, as mentioned above, I have waited an extra day because in my previous entry, I revealed that my legs were...raptured with pain.  Well, today's workout could possibly prophesize the the same message: lotsa pain for tomorrow.  How do I know this?  As I am typing this, my leg's already feel the soreness settling in...which, is not exactly comforting, physically at least.  So, again, this may cause my workout cycle to go in a tizzy (as somebody I know always says (note to self: must be a New Yorker word...)).  We'll see what happens.

So those are the numbers.  You may be wondering why I have biceps in this workout, this is mandated for reasons, I don't myself know or really care about, in the DC style training.  I rather like the idea of adding biceps in this workout strangely enough.  Adductors, well I should probably stay faithful and do it again...  The decline ab just tells me I gotta strengthen my abs a lot of as the one set seemed to finish me off for the day.  I almost got a cramp as I sneezed, so I called it quits.  I promise I'll work my abs more intensely in the future >___<

Just for reminder's sake, these poundages and sets/reps are all my "working" sets, never my warm-up sets.  My warm up sets can range from 3-5 (or maybe more, depending on the target weight of the day).  For instance, my warm-up for squats today was the following...: 1) put 25lbs on each side and squat two (2) sets of about 15 reps, nice and easy 2) remove the 25's and throw on 45's and squat about 10 reps, again, nice and easy 3) add on 25's and squatted about 3 reps (something in that range) then 4) removed the 25's and threw on 45's and did a single easy rep.  DONE.  Warm-up complete, but if I ever feel I need more I will do more.  In today's workout, I've done 5 warm-up sets.

Important to note is that none of these sets induced any kind of fatigue; they are what they are meant to be: simply warm-up.  The wrong way to warm-up [and what you will see quite often] is this scenario: Subject A decides his target bench will be 70lb dumbbells for bench press (chest is a easy and db bench common exercise to use as an example...).  Subject A goes for the 30 lbs DB and reps out maybe 15 or so, puts it away and gets the 50's and reps out 10 or so, somewhat struggling with the last rep, but not too much.  Puts that away, and goes for the 65's where he manages to rep out around 10 as well, but the last few reps were quite the struggle.  Finally, he goes for the 70's and only manages to squeeze out a solid 7 before he's got no more.  The next suffers even more with a disappointing 4 reps.

The problem cannot be any more evident than it already is.  Subject A wastes energy on  the lower weights falsely believing that "warm-up" sets performed were properly preparing Subject A for the 70lb DB.  Point is: don't waste your energy on warm-up.  Well, kinda, not literally though.  Do go through the motions, but thats just it: simply go through the motions (so your body is accustomed to that movement).  I've been guilty of that type of "warm-up," but not anymore...

EXTRAS

I've decided to post a picture of my methods of transportation as well as...my "progress picture."  Actually, this picture of me is about 1 year old (dated June 6th of 2010) and I would like to think that I have made some improvements (even if very slight) over the year of continued training.

My Bike:

The great thing is that there's practically "infinite gas" on this thing!

This is actually the closest to its current state: Michelin Pro 2 tires and half the grip gone on both sides...

Another angle while I'm biking (at the speed of light as you can see)

My car:

2010 version.  This machine has superb handling and of course acceleration.  I think the seats in that car is probably the most comfortable seat I have sit in thus far in my life.

Looks cool too.

 Me:

That mirror is....ick.  Oops >__>

That picture does kinda scream...narcissist much to my dismay.  Oh well, it is the only way to track progress.  Sorry no leg shot at the moment.  I promise they aren't chicken legs tho...

That about wraps it up for the post, I will think about posting more on progress and a bit on diet maybe.

See ya

Upper Body Work and leg condition...

Here's the numbers to my workout today:

Weighted pull ups --------------------- 32.5 for 8, 6, 5
Push press ------------------------------ 105 for 8, 7, 6
BB Bench ------------------------------ 195 for 8, 7, 2
BB row --------------------------------- 80 for 12, 12, 8
Skullcrushers -------------------------- 30 for 12, 12

Fairly good workout today, although my triceps and biceps (or just 'arms' to be more general) weren't 100%.  Probably around 95% rested.  Sleep still isn't quite the best these days.  I will continue to edge up in weights up until I go to Japan and take a mandatory rest period (that is, until I can find and join a gym down there).  I'm really hoping that I can at least go 3 times a week--as mandated by my current regimen.  It's all I need as well.  We'll see how this all plays out in the end.

The Power Perfect II were really effective...perhaps too effective.  My legs (and glutes) have not felt this sore in a really long time.  In fact, it is the same soreness one attains after working out really hard (perhaps over working) for the first time in a while OR for the first time in general.  Extremely sore.  Sore beyond belief.  I could not move my legs because it actually hurt.

Today, was slightly better, but I don't see how I could possibly be ready by this friday to squat again although, I am very much looking forward to it.

As of now, I have bought the flight ticket for the 8th of next month (June), so until then, it's time to buy the rest of the gifts and waste the remainder of my money...  I really am bad with handling money.  This is not good.  I am also unsure if brining my saxophone with me is a good idea.  I would like to but would I ever have time to play leisurely?  I kind of doubt it.  This life that I'm currently living is quite lazy, yet careless.  I know have a taste of what retirement is like.  I'm not sure I can handle that either myself, as long as I stay active that will make things better.

In any case, time to rebuild those legs...

Power Perfect II Review (and my workout with it)

To begin, I do not own the rights to this image.  In fact, I credit www.bcweightlifting.ca with the image.

Today was leg day (i.e. the day that most people dread and the day that separates boys from men).  On top of that I received the Adidas Power Perfect II's today in the mail--just in time for a test run.  Now before I get into any kind of review of this shoe, I will give a brief treatise about...me, I guess.  Prior to receiving these shoes, I have been squatting with my trusty Chuck's (high top) because of the nice flat sole and excellent stability.  The Chuck's have been my all-around lifting shoe since about...2 years ago or so (with running shoes by Puma being my previous choice <--wrong and bad choice).  Despite Chuck's being so great for recreational weightlifting (deadlifting and squats in particular) I felt I could never really reach great depth simply because of my body's leg to torso ratio.  I could get pretty good depth in general with Chuck's but nothing compared to what I got today....  Now, some may say that my 'ankle flexibility' is my limiting factor, or perhaps, that I was just 'doing it all wrong', or even that high tops were my downfall, however, I assure everyone that my depth with Chuck's were always at LEAST to parallel (and that my form is actually correct).  Basically I could get the type of depth you could find guys on YouTube posting (the good form squats kind, not the bad, overloaded weight squats).

That said, I am not by any means tall, however, my torso to femur ratio is just not in favor of squats.  My back just rounds out in a natural, full squat position to maintain balance.  This 'rounded back position' is obviously not ideal when your under some weight of a bar.  In that case, I would only really be able to squat to slightly below parallel without having to put too much strain on my back.  As you may have notice, I favor the olympic style squat rather than the "bodybuilding" or "powerlifting/low bar" squat because of leg development and less strain on the back.  Posterior chain is one thing, but let's get this straight, it IS getting worked out from olympic squats.  Maybe not to the extent of the former types of squat, but the fact of the matter is: IT IS.  I personally don't believe that the difference in amount worked is that significant.  But that's just me.

Well for starters, I am definitely not a olympic weight lifter by any means....  I never attempted the snatch, the clean and jerk, or what have you.  I ordered these shoes to further improve my squat form and reap the benefits of olympic squats.  While I am at it, these are my first pair of olympic weightlifting shoes so I have nothing to compare against (such as wooden raised heels).

So onto the review of the shoe:

(brief disclaimer: I will most likely not describe the shoe in a olympic weightlifting fashion, so take it for what it is; from a recreational weightlifter's perspective)

Comfort - I have never worn actual weightlifting shoes until today, but I have experience squatting in [God forbidden] running shoes and Chuck's.  So, I casually switched from my Chuck's to Power Perfect II (PPII) when the next squat rack was available.  When I warmed up in the PPII, I immediately felt the stiffness of the heel as well as the grip on the floor that they provide.  The PPII were so stiff and had such great grip on the floor that I felt almost glued to the floor as soon as I set my feet for squatting.  In fact, I have to get used to setting my feet into position a little more, but I'll most likely get used to it real soon.  Just by wearing these shoes, I felt like the Chuck's compressed a lot!!  To my knowledge the heels of the PPII are not wood, rather they are of a high density polymer.  To me, it was as stiff as one would possibly like so I don't think there would be a difference besides a physically heavier shoe.  Then again, I'm not an olympic lifter....  So, final comments regarding comfort...: Adidas tend to make their shoes slightly more narrow.  I wear a 9.5 Chuck's, but a 10 in the PPII seemed to do the trick, although my toes are slightly scrunched at the top of the PPII.  It felt nice and tight especially after securing the velcro strap.  SCORE --- 10/10


Quality - The only other shoe that I have owned that were Adidas branded were my baseball cleats. So in that vein, Adidas is usually one of my top picks when it comes to sports shoes (and sports apparel for that matter).  I found that these shoes were well constructed upon closer inspection.  The shoe is put together really well (i.e. the stitching is well done, symmetrical in all places, etc. etc.) and wedge is in place as it should be, not out of align.  The wedge on the left and right shoe are also the same height too. The materials of the shoe is mostly synthetic, but is as durable as you would possibly need.  Not sure, what else I could say about the quality except that it has met my expectation for an Adidas made shoe.  I guess I will add that because I will probably only be squatting in these shoes, they will probably last me for a really, really long time.  SCORE --- 10/10


Style - This is highly preferential.  I think these shoes look great.  I like the red accent at the wedge area, although it would be nice if they offered other colors just for other people's preference's sake.  The shoe looks like your standard Adidas shoe but with the raised heel and strap (although some of their shoes seem to offer straps...).  It obviously won't look like a regular shoe when compared closely, but it certainly looks solid as hell for a weightlifting shoe.  The small holes that aerate the shoe are...well placed and do help a lot of keeping the feet nicely warm, and not overly sweaty hot.  I'm really not sure what else I could add about the style of these shoes except that they look really good for weightlifting shoes (not that looks should matter to begin with).  SCORE --- 10/10


Price - Well, what could I say?  I wish they were cheaper??  Of course I do, however I think that I got what I paid for: quality.  Do I think they could lower the price?  Certainly, they would also attract more customers in the process.  BUT, as a scientist who does think about component costs and overall unit price, production costs, etc. etc. I won't be too much of a stickler and say that I got ripped off because I don't really know the cost for the materials involved...  I think it was a good investment in the end.  I will say though in retrospect (which is always 20/20 of course...) that with all the other shoes on the available on the market, these are one of the more expensive shoes to buy, so if you really are on a budget than I'm sure the other brands will serve you just as well.  ESPECIALLY in my case...recall that I am NOT an olympic weightlifter and therefore these shoes may never see and clean and jerks or snatches that they were built for...  As a final note, Adidas also have another model that is even more expensive (≈$200) for the Adistar.  SCORE --- 7/10


Overall - A solid, high quality weightlifting shoe that will give anyone the depth and stability they desire.  I certainly recommend it to those that are recreational weightlifters looking to improve their squats by performing olympic squats.  Also, for those who seek greater leg development that comes with the depth.  SCORE --- 9/10


From this workout, I have recruited so many fibers that I felt my leg getting sore as soon as...4 hours after, which is both a good and bad sign.  Bad because that means my past training days for leg was not efficient enough in working my legs, but good because now I know what will really boost leg development for me.

It's getting late and this post has taken me long enough, so here are my numbers for today.

Squats ---------------- 275 for 6, 6, 5 then 135 for 15 (for practice in the shoes)
Leg press calf ------- 235 for 10, 10, 8
DB bicep curls ----- 30 for 12, 10
Decline ab ----------- 5 for 15, 15

Abbreviated workout and didn't get to include the adductors nor the seated calf because people were using every them.  But I was beat from the squats so I didn't really mind at all...  Good to note that as soon as I finished squats I switched back to my trusty Chuck's to finish off the workout.  Don't wanna add any unnecessary strain to the shoe.

I'll never revert back to squatting with anything besides weightlifting shoes now...

About my current training and more...

I don't know how long I'll be able to continue blogging about training, especially when it comes to posting numbers that I'm already too lazy to write down.  I will try to continue as best as I can, but I will say that my current regimen is going quite well (as all regimens do in the first few weeks or so).  We'll see where it takes me and how long I actually commit to it.  I've got fairly poor habit of staying consistent with one type of session for a multitude of reasons.

That said, what makes my new model of training--based off of DC training--interesting is the variety of exercises that can be done.  The best part is one does not have to do them all in one work out and keep doing it for X amount of time, but rotates between a select few.  So for chest, I rotate between flat barbell bench and weighted dips (possibly throw in DB bench seeing as how I have only completed 2 upper body workouts).  In the beginning I was somewhat skeptical about not using...say the barbell bench for every time one works the upper body because that means one would detrain from it and thus weaken for the next workout.  But seeing from my HST days, doing the same things (for the most part) not only wears me out [mentally and physically], it just bores me.  So after thinking about it and actually trying it out, I really think the rotation and focusing on one lift is better than doing multiple different kinds of exercises.

Anyhow, all that aside, for some reason I just wanted to say that surpassing goals and receiving accolades for it is [in itself] funny and interesting (one of my favorite adjectives...).  Yesterday, I decided to meet up with a few high school friends albeit for a really brief amount of time.  It was good seeing all the old friends whom I have never seen since probably graduation day or before.  There was one person there in particular that I believe resented me for one reason or another.  It may have been my fault as many things usually are, but I was kinda unsure how things would turn out.  Well, generally I knew it would be normal, if not jovial because of the time that has passed.  But one thing that I knew we both had in common (in terms of interest) was weightlifting, or rather fitness in general.  Our goals might be slightly different however...I think.

Now, before I continue, I would like to say that prior to yesterday's meeting, I bumped into 2 other people at a popular coffee chain.  They for some reason couldn't stop commenting on how much larger I've become (though, truthfully, I have not gained much more besides from some height and maybe some side affects of puberty during my high school years).  In any case, they were convinced that I became some kind of monster (believe far from the case at my height and weight).

Back to the original case, as soon as I approached the table, there was a gasp or something like that almost in unison.  Shook hands with everyone and sat down.  Several people would comment on me and ask what my regimen is like etc. etc. but none of it mattered to me.  What kinda did was the response I got from that one person which was a, "daaaang" or something of that sort.  We talk about all kinds of things, the job he got, the place he received his degree from, and how life was going in general.  During the conversation he mentioned how he lifted weights but never got any bigger than what he currently is and goes on to say how he ordered a pizookie while looking distressed by his lack of progress, than he claims he has no spotter so he can't go any heavier.

I didn't know what to think besides that true hard work in fitness and health related goals certainly do show itself.  I can only assume that his diet (and possibly sleep habit) were not part of his regimen.  I am by no means a religious dieter, and actually feel some what the same way he does seeing as how I haven't gained as much mass in the time that I have been training.  But, I do know that I've made some progress over the years of training and it shows (slightly).  As far as spotter goes, I don't have a consistent spotter myself.  I just ask a random person to spot me during my set, works all the time with exception to a few people who don't want to help or just don't know how to spot correctly.

This story surely is random, however, the reason why I type it stems from that brief moment in time.  That history of slight resentment towards me.  He was also stronger than me in high school (as was most people anyways).  So, basically in the end it seems like my hard work has paid off, though I didn't really care that I was bigger than him in the end.

It's just cool to receive "accolades" for your hard work once in a while.  Certainly can't let it get to your head, or stop what your doing.  Just gotta continue improving yourself.

Contradiction Award goes to....me

Well, a post finally after quit a long while...

That's quite a log I've kept for working out now isn't?  Quite a failure in that part...  Not to mention that I have changed routines time and time again...only to reveal that I have yet changed it again to meet my recovery needs [per usual].  This time I'm pretty sure it's set.  Even though I always say this....

Anyhow, HST didn't cut it in terms of rest (sleeping pattern not withstanding), and the twice a week lower/upper didn't quite cut it.  Why didn't the last one work?  Well, working at higher weights again at that frequency just didn't allow me to recover 100%.  It works fine--much like HST--at the lower weights to be working out at that frequently, however, once I start to reach heavier and heavier weights I find that I cannot fully recover.  it is imperative to note that I did not work to muscular failure.  Take squats for example in my HST routine, once I reach 275ish, my demands for recovery increase.  I managed to finish off 2 cycles of HST but was slightly suffering at the end of the second cycle.  Once the third cycle came around, I was dying because I had increased the weight and the amount of weight that I had been doing was just too much for that short of a recovery period.

The lower/upper split didn't quite cut it either even though my rest periods would vary between 2 or 3 days of rest.  If I squatted on the first part of the week, again in 275ish range I wouldn't be able to hit more 2 days later.  That to me doesn't quite match the idea of progressive overload.  I'm not saying they don't work, I'm saying they aren't optimal for me.  So, I've went to training every other day switching between upper and lower body workouts.  This should give me sufficient recovery time.  We'll see how this goes.

I also ordered Adidas Power Perfect II some Dynamic Fitness.  I have bought these in attempt to aide my squats and ultimately leg development.  I cannot do ATG unless I have a raised heel.  Chuck's have been my primary shoe of choice (it will continue to be, just not for squat) but after much thought [about my personal physiology] I decided getting weightlifting shoes would be safer overall than using the blocks under my feet...in that note its more courteous in Japan to not have to use weights and step on them....  Anywho, I will see how they feel once they come in.  I gotta stop using money....so sad.  Also, just for the record, I am getting these just to squat...I don't do olympic weightlifting, although it would be cool to do it.

Random thoughts

I've been playing more and more flute lately and enjoying it, although it does have quite a major leak in the auxiliary F key (not sure thats the name).  At this point, playing music in general is just plain fun.  I'll probably get more and more into it and then stop only to do it all over again like before.  The local technician is not cheap at all either (95$ per hour) so that is just a bit discouraging when it comes to fixing my flute.  Doesn't help that they do not give estimates either.  Oh well, guess they won't be receiving my business for a while...if ever.

Recently, I've revisited some old sheet music from the Cowboy Bebop soundtrack, namely Tank!.  The solo isn't complete by any means, but its pretty well done over all.  It's pretty tough (actually I'm just not that good) but I know that I would get it one day if I were to continue playing that is.  It doesn't help that I've caught yet another cold (though going away as we speak) so I couldn't play any music for the past 3 days or so.

I've accidentally (kinda) ignored translating/responding to an email that I had [apparently] received from the school I will be attending in Japan for about 11 days (!!).  Pretty unprofessional....it was during my gaming period (Chrono Trigger to be precise).  So I've sent the letter of certification or entry back to them so I can get a new version stating that I will be entering the school in July term.  Speaking of the school, looks like the website got a updated a bit (not that I've been checking regularly mind you).  I'm still deciding on how to break the news that I'm still going to Japan despite the natural disaster that just occurred.  Ideally, I would just say I'm leaving, and be gone the next day (if this were to really be the case, I would ideally get a job as soon as 2 years are up...in Japan of course).  This is just something I can't really mess up...

Anyhow, I gotta eat and then pick up some Dear Boy at the 'port.

DAYS 7,8,9,10

Day 7 Lower:

Leg press ----------------------------- 250 for 10 10
Standing calf ------------------------ 120 for 10 10
Seated calf -------------------------- 70 for 10 10
Abs ----------------------------------- 5 for 15 15

Day 8 Upper:

Cable rows -------------------------- 110 for 10 10
pull ups ------------------------------ 15 for 10 10
push press --------------------------- 70 for 10 10
DB bench --------------------------- 50 for 10 10

Day 9 Lower:

Squats -------------------------------- 245 for 10 10
leg press calves -------------------- 245 for 10 10
seated calf --------------------------- 80 for 10 10
Abs ----------------------------------- 5 for 15 15

Day 10 Upper:

Dips --------------------------------- 50 for 10 10
Pull-ups ----------------------------- 20 for 10 10
Push Press -------------------------- 75 for 10 10
rows --------------------------------- 55 for 10 10

Everything is going smoothly and my sleeping has returned.  It feels good (yet strange) to actually feel tired.  I believe the main cause has been the amount of tea that I've been drinking for the past month and a half or so.  It's really been so much that I didn't realize....it was going to affect me in this way.  Anyhow, I've stopped steeping the loose leaf tea (with wrong proportions to begin with) and started actually feeling tired again.  I think some anxiety still haunts me but either way, it feels good to be sleeping more normally.  (not quite 100% tho).

On a different note...I really want to get my bike operational again....all those bikers in the city are making me jealous (and feel lazy for myself).

Lower/Upper Split Day 5 and 6

Here's the numbers I put up for the first half of the week:

Lower:
Squats ------------------------- 225 8, 4, 3***
leg press calves -------------- 225 10, 10
Adductor ---------------------- 50 10, 10
Abs ---------------------------- 5 15, 15

***the squats were tough seeing as how my legs weren't quite ready for that amount of weight.  In fact, I had to throw in an extra week for the each macrocycle because the increments would kill me at this rate.

Upper:
Rows ---------------------------- 40 10, 10
Pull ups ------------------------- 10 10, 10
Push press ---------------------- 65 10, 10
dip ------------------------------- 35 10, 10



(been playing more flute lately...)

Lower/Upper Split Day 3 and 4

Here's the numbers I put up today:

Lower:

Leg press ----------------- 230 for 15 15
Standing calf ------------ 120 for 15 15
Seated calf --------------- 45 for 15 15
Abs ------------------------ 5 for 15 15

Upper:

Pull-up -------------------- 0 for 15 15
Cable row ---------------- 100 for 15 15
Push press ---------------- 75 15 15
Db bench ----------------- 50 for 15 15

Easy days so far, tho I noticed I may have to lower the increments for the push press seeing as how they are not easy.  Everything else should be fine.

Lower/Upper Split Day 1

So, this whole blog may seem all convoluted, but well...it is.  Whatever, I've decided to tweak things for recovery's sake.  Don't feel like explaining in full detail...just that the website www.BodyRecomposition.com is largely responsible for my shift.

In any case, here's my Lower and Upper initial days.  Yesterday (Monday) was my lower day and today was the upper day.  So...without further adieu, here are the numbers.

Monday (Lower)

Squat --------------- 135 for 15
leg press calf ------ 200 for 15
seated calf --------- 45 for 15
decline abs -------- 0 for 20

Tuesday (Upper)

Pull ups ------------ 0 for 15, 15
Dips ---------------- 0 for 15, 15
Rows --------------- 25 for 15, 15
Push press --------- 65 for 15, 15

Thats about it, today was a busy ass day so actually I didn't get to use the barbell for the push press...instead I decided to use the smith machine.  Probably not going to be the same, but it felt good using it.

____________________________________________________________________________

Just when I thought I had found my sound...what a fool I still am.  I went back to my plastic mouthpiece for a while now, still like it and actually improved on my altissimo.  I ordered a Rico Graftonite B3 to see how it plays (possibly the cheapest mpc one can possibly find) and also decided to order a Metalite M5 for tenor to see how it plays as well.  The metalite seems to have been re-instated the mouthpiece line from Rico.  They took it out for a few years only to offer them again due to player's lobbying.  We'll see how it goes~

In the mean time, keep listen to James Carter and enjoy...

Mission Aborted

I decided to abort HST as of today.

While I am still a proponent for its theories (being as how they are scientific), there is one part that still gets me in full-body workouts: the fatigue generated by squats.  In this case, it is just too great to overcome once I reach the higher weights because my recovery abilities are just not that fast it appears.  The first 2 cycles were actually great, but this third cycle deals with weight that is just great enough to be perhaps too much.

I've been reading articles from BodyRecomposition lately and decided that training the upper and lower extremities twice a week will probably prove much better for me because that extra day of rest will allow my body to recover from the previous workout.  These days that 48 hour period just didn't seem to cut it (my last workout was possibly the worst workout I've have in my life because I didn't feel recovered one bit).  I do not train to complete fatigue (a.k.a. failure) mind you.

I will re-visit this blog soon with my new workout which has been looming in my head for quite a while now.  It's going to be an Upper/Lower split down on Mon Tues Thur Fri....  I basically know what I will do and how.

Getting late now.

HST Cycle 3: Day 1

I've decided to adhere more strictly to the HST program instead of switching to an Upper/Lower body split.  Essentially what that means is that I will still training the whole body 3 times a week instead of just 2 times.    I have added the standing push presses, leg presses, and an alternate calf movement.  However, since I am keeping the db military presses, squats, and the other calf movement my workout has me switching between the two from day to day.  This means I am doing squats either once a week or twice a week etc. etc.  One thing I have noticed however is that the heavier weights are used much faster.  It's basically as if I am already starting on the second week's weights.  This might mean I have to not alternate the exercises too much or I should make the increments larger.  OR, assuming the weights I am using for the alternating exercise effectively prepares me for the next workout it should be fine.

Today's numbers:

Cable row: 100 for 15
Pull-up: 0 for 15
DB military press: 35 for 15
DB bench: 45 for 15
Squat: 135: for 15
Calf: 90 for 15
Abs: 15

Simple, but it's necessary to have an easy day to get back into the gym.

Short and sweet as well.

New Cycle and Japan

Here's an update of what's going on and will happen:

HST Cycle 3

I will start the new cycle on Wednesday (or today...I should get to sleep really soon).  It's been a...restful week of SD although I screwed myself over a little by playing too much Fire Emblem lately and staying past 3 am sometimes...horrible.  Not good for my body in terms of repairing itself.  My sleep has been better in general although I will need to work on it...if that's even possible.

This cycle, I will incorporate standing push-presses, leg presses, and standing machine calf-raises.  I'm tempted to go upper/lower split (essentially a 4-day gym week)....I will update tomorrow about my new schedule once I make it...  I will also try to nail my diet down better and consume more calories...as this is usually lacking.  I intend to eat more spaghetti (with tomato sauce of course).  And of course plenty of meat.

Japan

I have decided to attend the July term instead of the April term, as originally planned.  Enough cannot be said about Japan's current situation.  A speedy recovery is all I can hope for really.  But from now 'til July, I'm hoping a lot of things will be fixed.  Overall though, I didn't want to deal with the water shortages and electricity problems that the Tokyo area faces.  The radiation, well that certainly is a bit of a problem, but it doesn't scare me to be honest.  I will admit...I kinda wish I had applied to a school further south...this can be changed but I don't really want to for a variety of reasons, laziness being somewhere on the top of the list.

In any case, I will go there later, but try to focus on weightlifting and dieting, then I cut down fat when I get to Japan...haha.  Master plan.

Music

Practice has been slow due to my extreme gaming habits of late.  Bad.  I've started using my plastic mouthpiece again, but was pleasantly surprised that I can actually get some altissimo out of it.  I like the tone as well, though not nearly as loud as my other HR*6M that I have.  Funny story is that my high school music teacher was explaining some music theory once and after he was done, he promptly turned to me and asked what mouthpiece I was playing.  I told him, "...oh just some crappy plastic one..." to which he said, "...sometimes those are the ones..."  I understood what he meant then and now, but only now have I really grasped it.  It definitely could be the piece that gives you that unique sound.  It doesn't have to be metal nor hardrubber as long as you can achieve that sound you are searching for.  I don't know why but I keep turning back to this piece.  (A Jewel Performance mouthpiece).  I've been playing it since my first private music teacher sold me it, effectively bumping me up from a standard Yamaha 4C.

My next private teacher, whom has taught me A LOT about the saxophone, improvisation, jazz, and music in general, also asked me what piece I was playing.  My last music mentor said I had a "good tone" with the plastic piece as well.  (All of these comments were well before I bought the HR*6M).  Perhaps it is THE piece for me...?

All I can leave is with this: Parker's Mood.