Found out today that I'm fucked for deadlifts. I need chalk. Just today I was thinking about how great it was that I still had the grip strength to handle deadlifts, and then I got fucked over when after two reps, the barbell started slipping out of my hands hardcore. The lift itself is hard enough without having to worry about that. I went quite clearly, from laughing at Rippetoe's comments ragging on people who want lifting gloves, to desperately wishing something, anything, would help me cling to that barbell. In any case, the reps were a bit spaced out due to dropping the barbell. I even walked around, frustrated with it, between reps.
Since my 'comeback' last week or so, I've been taking more time between sets to recover. I'd like to say it's been helping. Not sure, but blind optimism never hurt nobody.
Warmup sets
- Squat 5x45, 5x135, 5x205, 5x255
- Bench 5x45, 5x85, 5x115
- Deadlift 5x65, 5x135, 5x205
Work sets
- Squat 5x275, 5x275, 5x280
- Bench 5x145, 5x145, 5x145
- Deadlift 5x245 (did not do all at once)
That's about all I got for now. Glad my lifts progressed, but I need chalk if I'm gonna get anywhere in the foreseeable future.
Also, weighed in at 177 beforehand. This was before the latter two meals of the day, so I'm still gaining.
Saturday, October 31, 2009
Friday, October 30, 2009
Boxing club and Tabata shadowboxing 10/30/09
Boxing club wasn't great. Harrison wasn't there, and the practice wasn't structured. Shadowboxed on and off for ten or fifteen minutes and then hit mitts for the rest of the time. Much as I hate biting the hand that feeds me, I'm not convinced that this more intermediate guy was being that helpful with his combinations and feeds. He kept trying to fix my cross form, and I'm not sure exactly what he was getting at.
As for some of the weirder combos, 1-2-1-2-1-2, cross-right uppercut, and double- hooks or uppercuts were a bit weird. I did learn that I would probably get KTFO by a good hook to the head, since I found that I really don't know how to block them at all in boxing. I'll try asking the coach on Tuesday or something. That said, bob-and-weave should theoretically be the preferred method for dealing with hooks. I hope.
Relatedly, my left hook has never felt all that strong to me, since I can't hit it very well on the pads, but when I blocked the feed-blows that my partner sent me, they still felt very heavy. Now he's a lot thicker than I am with shorter arms, but I feel like I should at least be able to generate at least a respectable amount of power with the hook, even if I don't feel it. Maybe it's just wishful thinking, but I'd really like to have what seems to be the most versatile power punch in boxing at my disposal, and I'd like to have it hurt.
Same story with Tabata as before. Four minutes, eight rounds of twenty seconds on and ten seconds off. Always tough, and uh, not particularly rewarding. But still, I'm not running, so it's what I've got. Thinking maybe of getting a skipping rope, since I know I suck ass at that. That said, there's no way I could do a Tabata on that. Maybe four minutes of fifteen seconds on and forty-five off. Maybe.
As for some of the weirder combos, 1-2-1-2-1-2, cross-right uppercut, and double- hooks or uppercuts were a bit weird. I did learn that I would probably get KTFO by a good hook to the head, since I found that I really don't know how to block them at all in boxing. I'll try asking the coach on Tuesday or something. That said, bob-and-weave should theoretically be the preferred method for dealing with hooks. I hope.
Relatedly, my left hook has never felt all that strong to me, since I can't hit it very well on the pads, but when I blocked the feed-blows that my partner sent me, they still felt very heavy. Now he's a lot thicker than I am with shorter arms, but I feel like I should at least be able to generate at least a respectable amount of power with the hook, even if I don't feel it. Maybe it's just wishful thinking, but I'd really like to have what seems to be the most versatile power punch in boxing at my disposal, and I'd like to have it hurt.
Same story with Tabata as before. Four minutes, eight rounds of twenty seconds on and ten seconds off. Always tough, and uh, not particularly rewarding. But still, I'm not running, so it's what I've got. Thinking maybe of getting a skipping rope, since I know I suck ass at that. That said, there's no way I could do a Tabata on that. Maybe four minutes of fifteen seconds on and forty-five off. Maybe.
Thursday, October 29, 2009
Boxing class and Workout B 10/29/09
I don't feel good about missing Muay Thai today. Resolving hereby not to let Monday workouts escape me in the future, because the fact that I was doing SS today is a result of that.
Felt good about boxing today. Took it a bit easier on the initial running, which was back to four laps around the little court as opposed to two around the big one. We did one warmup round with regular holds and bob-and-weave feeds, one round mixing in both body blow-uppercut counter combos. The last round mixed all of the above, and while my partner and I aren't exactly great at giving the feeds, I did get to practice with the coach before it started, and the fluidity of it felt really, really rewarding. Also, I was blinking sweat a little at the end, without having entirely punched myself out. Probably has more to do with my throwing less punches than with my conditioning improving, though.
Met Ben from freshman year at the gym today. He worked in with me, and we wound up doing the exact same exercises. Didn't make the full 3x5x5-pound progressions, but I also didn't quite fail on the later lifts, so I'm calling it a victory.
Warmup sets
- Squats 5x45, 5x135, 5x185, 5x225
- Press 5x45, 5x65, 5x80
- Rows 5x65, 5x85, 5x100
Work sets
- Squats 5x245, 5x260, 5x265
- Press 5x95, 5x95, 5x100
- Rows 5x115, 5x120, 5x120
Ate fairly decently. Had the typical 5 eggs, 3 egg whites split between breakfast and first dinner. 4 glasses of milk in total, 2 servings of cottage cheese with canned fruit/pudding/jello/apple sauce. 1 smallish scoop of tuna, a chicken quesadilla. Stuff seems really disjointed when I put it all as one large clump instead of separated by meals.
Felt good about boxing today. Took it a bit easier on the initial running, which was back to four laps around the little court as opposed to two around the big one. We did one warmup round with regular holds and bob-and-weave feeds, one round mixing in both body blow-uppercut counter combos. The last round mixed all of the above, and while my partner and I aren't exactly great at giving the feeds, I did get to practice with the coach before it started, and the fluidity of it felt really, really rewarding. Also, I was blinking sweat a little at the end, without having entirely punched myself out. Probably has more to do with my throwing less punches than with my conditioning improving, though.
Met Ben from freshman year at the gym today. He worked in with me, and we wound up doing the exact same exercises. Didn't make the full 3x5x5-pound progressions, but I also didn't quite fail on the later lifts, so I'm calling it a victory.
Warmup sets
- Squats 5x45, 5x135, 5x185, 5x225
- Press 5x45, 5x65, 5x80
- Rows 5x65, 5x85, 5x100
Work sets
- Squats 5x245, 5x260, 5x265
- Press 5x95, 5x95, 5x100
- Rows 5x115, 5x120, 5x120
Ate fairly decently. Had the typical 5 eggs, 3 egg whites split between breakfast and first dinner. 4 glasses of milk in total, 2 servings of cottage cheese with canned fruit/pudding/jello/apple sauce. 1 smallish scoop of tuna, a chicken quesadilla. Stuff seems really disjointed when I put it all as one large clump instead of separated by meals.
Tuesday, October 27, 2009
Boxing class and Workout A 10/27/09
Boxing was cool today. Partnered up with a girl since my regular partner was absent. Today's combo was blocking a body blow and then countering with uppercut-hook-cross or uppercut-cross-hook, depending on which side the body blow landed. The workout was particularly good because I found myself blinking sweat from my eyes during the last round. I'd just been complaining how that hadn't happened in too long.
The reason might not have been the drill, of course. Today, instead of running around one small segment around the gym, as we usually do, we ran around the whole gym, since the varsity basketball teams weren't practicing. Less laps, but more distance, and I went at a pretty fast pace, outstripping the rest of the class. This resulted in my being winded for at least fifteen minutes, especially since right after running comes 40 crunches and 30 pushups. Eek. I'll push myself harder next time, too; it's miserable, but I guess it's the only way to improve.
The last time I benched, I failed on the fifth rep of my extra-credit 140 set. That was more than two fucking weeks ago, and I hadn't benched since then. I was also slowly recovering into the squat patterns, so I did a whole bunch of warmup sets for them all. That said, I'm pretty pleased with how well I've picked up.
Warmup sets
- Squat 5x45, 5x115, 5x185, 5x225
- Bench 5x45, 5x75, 5x105, 5x125
- Deadlift 5x45, 5x135, 5x185
Work sets
- Squat 5x245, 5x250, 5x255
- Bench 5x135, 5x140, 5x140
- Deadlift 5x220
Deadlifting feels good. Callouses on the hands are signs of success.
Tipped the scales at 177-178 tonight. Really loaded up for dinner.
The reason might not have been the drill, of course. Today, instead of running around one small segment around the gym, as we usually do, we ran around the whole gym, since the varsity basketball teams weren't practicing. Less laps, but more distance, and I went at a pretty fast pace, outstripping the rest of the class. This resulted in my being winded for at least fifteen minutes, especially since right after running comes 40 crunches and 30 pushups. Eek. I'll push myself harder next time, too; it's miserable, but I guess it's the only way to improve.
The last time I benched, I failed on the fifth rep of my extra-credit 140 set. That was more than two fucking weeks ago, and I hadn't benched since then. I was also slowly recovering into the squat patterns, so I did a whole bunch of warmup sets for them all. That said, I'm pretty pleased with how well I've picked up.
Warmup sets
- Squat 5x45, 5x115, 5x185, 5x225
- Bench 5x45, 5x75, 5x105, 5x125
- Deadlift 5x45, 5x135, 5x185
Work sets
- Squat 5x245, 5x250, 5x255
- Bench 5x135, 5x140, 5x140
- Deadlift 5x220
Deadlifting feels good. Callouses on the hands are signs of success.
Tipped the scales at 177-178 tonight. Really loaded up for dinner.
Sunday, October 25, 2009
Tabata shadowboxing 10/25/09
I figured that I had nothing better to do, so I downloaded this and went at it for another eight rounds of 20 seconds on, 10 seconds off. Arms so tired, but it's awesome.
Not really much else to say.
Not really much else to say.
Workout B and UFC 104 10/24/09
Finally sucked it up and hit the gym. It was a Sunday, meaning I was unbelievably well rested, and I'd had dinner about thirty minutes prior. I regressed a little on my lifts, but I felt like I was psychologically restored and ready to resume. Rows need work to get those last sets up all the way, and the Press is still my worst set by a fairly clear margin.
Warmup sets
- Squat 5x45, 5x115, 5x185
- Press 5x45, 5x60, 5x75
- Row 5x65, 5x85, 5x95
Work sets
- Squat 5x225, 5x240, 5x250
- Press 5x95, 5x90, 5x90
- Row 5x115, 5x115, 5x115
Weighed in at 174-175 afterward. It was nighttime, so I guess that means my morning weight would've been a few pounds lighter. Makes sense; I haven't been eating great lately, either. Life's been regressing lately along with the lifting. Hopefully will get ass back in gear with this comeback.
Watched my first live MMA matches tonight. Caught bits and pieces for the most part, but what I saw were mainly Cain Velasquez beating the living hell out of Ben Rothwell and Lyoto Machida getting his legs wrecked by Mauricio 'Shogun' Rua. The Machida there definitely didn't look like the untouchable one against Tito Ortiz that I caught on Youtube, but there you go. Nonetheless, the judges gave it to Machida, and Steff and I rioted, and then I read on the internet about how we might be biased, and it was all a lot of fun.
I haven't posted about other fights I've seen, and I'll try to hold off on too many, but Tomasz Adamek doesn't look too great at heavyweight, even in his easy TKO victory against lumbering, useless-looking, 41-year-old Andrew Golota. Meanwhile, the Israel Vazquez/Rafael Marquez trilogy was flat out amazing, and it made me even more excited about boxing.
Warmup sets
- Squat 5x45, 5x115, 5x185
- Press 5x45, 5x60, 5x75
- Row 5x65, 5x85, 5x95
Work sets
- Squat 5x225, 5x240, 5x250
- Press 5x95, 5x90, 5x90
- Row 5x115, 5x115, 5x115
Weighed in at 174-175 afterward. It was nighttime, so I guess that means my morning weight would've been a few pounds lighter. Makes sense; I haven't been eating great lately, either. Life's been regressing lately along with the lifting. Hopefully will get ass back in gear with this comeback.
Watched my first live MMA matches tonight. Caught bits and pieces for the most part, but what I saw were mainly Cain Velasquez beating the living hell out of Ben Rothwell and Lyoto Machida getting his legs wrecked by Mauricio 'Shogun' Rua. The Machida there definitely didn't look like the untouchable one against Tito Ortiz that I caught on Youtube, but there you go. Nonetheless, the judges gave it to Machida, and Steff and I rioted, and then I read on the internet about how we might be biased, and it was all a lot of fun.
I haven't posted about other fights I've seen, and I'll try to hold off on too many, but Tomasz Adamek doesn't look too great at heavyweight, even in his easy TKO victory against lumbering, useless-looking, 41-year-old Andrew Golota. Meanwhile, the Israel Vazquez/Rafael Marquez trilogy was flat out amazing, and it made me even more excited about boxing.
Thursday, October 22, 2009
Boxing class and Learn to Climb 10/22/09
Boxing class was fairly run-of-the-mill. Did three rounds. The first two were rote patterns of bob-and-weave; one to the right, one to the left. The last round was freestyle, with bobbing and weaving in both directions mixed in with unanswered mitt-hitting. What I've realized, to my disappointment, is that I now exit class fully capable of seeing, whereas before, it wasn't an exercise session if I hadn't had to blink sweat out of my eyes on at least two occasions per session.
Rock-climbing was surprisingly fun. Steff took me, Jocelyn, and Gaomin to climb. After signing a horrific-sounding waiver, we were off. The helper chick, against the longest odds, was also a former Boldt Hall occupant, so that was cool. She looked like Tina Fey. We got suited up, shod, and tied up, and started with bouldering, climbing sideways. We each covered about six to ten feet. Then she belayed us as we climbed to the top of a fairly easy, artificial wall.
As the first one on, I wanted to quit on at least two occasions. The first was a bit after I crossed the yellow line past which belaying equipment was mandatory. Another time was when I was nearing the top. When I got to the top, I pulled myself up and looked down in horror until she told me how to get off. Descent is a bit of a strange sensation; aside from the 120-pound instructor chick, the only thing holding me up was friction (which, I later discovered, is very significant, so that's good). But on top of that, I had to begin my descent by getting off a flat platform, which is essentially the equivalent of hanging off a cliff. I was basically Mufasa. When she told me to put the soles of my feet against the wall, the natural reaction was... What?
Anyway, I came down safely and had fun watching the others ascend the wall, though none of them chose to sit on top of the world and gaze down at the twenty-or-so-feet they'd conquered. Afterward, I tried to boulder by myself, but it was way harder. I'm guessing it's a combination of the wall being more difficult and bouldering's being inherently more difficult. It's an expensive affair, but it was fun, and I might be paying it a visit next Friday or so.
Over and out.
Rock-climbing was surprisingly fun. Steff took me, Jocelyn, and Gaomin to climb. After signing a horrific-sounding waiver, we were off. The helper chick, against the longest odds, was also a former Boldt Hall occupant, so that was cool. She looked like Tina Fey. We got suited up, shod, and tied up, and started with bouldering, climbing sideways. We each covered about six to ten feet. Then she belayed us as we climbed to the top of a fairly easy, artificial wall.
As the first one on, I wanted to quit on at least two occasions. The first was a bit after I crossed the yellow line past which belaying equipment was mandatory. Another time was when I was nearing the top. When I got to the top, I pulled myself up and looked down in horror until she told me how to get off. Descent is a bit of a strange sensation; aside from the 120-pound instructor chick, the only thing holding me up was friction (which, I later discovered, is very significant, so that's good). But on top of that, I had to begin my descent by getting off a flat platform, which is essentially the equivalent of hanging off a cliff. I was basically Mufasa. When she told me to put the soles of my feet against the wall, the natural reaction was... What?
Anyway, I came down safely and had fun watching the others ascend the wall, though none of them chose to sit on top of the world and gaze down at the twenty-or-so-feet they'd conquered. Afterward, I tried to boulder by myself, but it was way harder. I'm guessing it's a combination of the wall being more difficult and bouldering's being inherently more difficult. It's an expensive affair, but it was fun, and I might be paying it a visit next Friday or so.
Over and out.
Tuesday, October 20, 2009
Boxing class and Tabata shadowboxing 10/20/09
First of all, I have to make a piss-poor excuse for the layoff from Starting Strength, because failing early on my best lift shot my confidence all to hell, and you know how motivation goes with confidence.
Boxing class today was cool. Did two three-minute rounds of mitts. I like to think I'm getting better at wrapping my hands, though I'm not entirely sure that my wrapping method is legit.
Did a little Tabata shadowboxing in my room tonight for the hell of it. It's definitely not as vigorous as running, but it felt good. I used an internet timer, since I don't have a stopwatch. Only reason I don't run, or so I like to tell myself. Basically just threw nonstop punches and combinations (with terrible form, most likely) during the heavy 20-second intervals; did bobbing, weaving, movement, and counters during the slower 10-second intervals. Went for four minutes, as is the Tabata standard.
I need to get back on SS again, ASAP. Tomorrow looks unlikely due to homework, and Thursday's Muay Thai night, and Friday's boxing club day. That would set me back until Saturday, after a failure. I definitely don't like that, but it looks like that's how it's gonna be, unless I somehow become a god at General Relativity and finish that homework in two hours.
Boxing class today was cool. Did two three-minute rounds of mitts. I like to think I'm getting better at wrapping my hands, though I'm not entirely sure that my wrapping method is legit.
Did a little Tabata shadowboxing in my room tonight for the hell of it. It's definitely not as vigorous as running, but it felt good. I used an internet timer, since I don't have a stopwatch. Only reason I don't run, or so I like to tell myself. Basically just threw nonstop punches and combinations (with terrible form, most likely) during the heavy 20-second intervals; did bobbing, weaving, movement, and counters during the slower 10-second intervals. Went for four minutes, as is the Tabata standard.
I need to get back on SS again, ASAP. Tomorrow looks unlikely due to homework, and Thursday's Muay Thai night, and Friday's boxing club day. That would set me back until Saturday, after a failure. I definitely don't like that, but it looks like that's how it's gonna be, unless I somehow become a god at General Relativity and finish that homework in two hours.
Friday, October 16, 2009
Boxing class and Muay Thai club, 10/15/09
My conditioning sucks ass. So much for the Marines Officer Program.
Boxing wasn't so bad, but it feels like the volume of practice is diminishing fairly significantly. We did more 1, 1-2, 1-2-3, 1-2-3-2 combos, along with a few more counterpunches, typically in the 1-2-bob/weave-2-3 or 1-2-3-bob/weave-3-2 format.
Muay Thai's conditioning is getting absolutely brutal. Last night's involved lunges, wall-sits, pushup sets of 25-20-15, skips, high knees, and butt-kicks. From there, we did 30 power squats, including three holds, and two minutes of in-place high knees and rope-skipping apiece. I went for water twice and still felt like throwing up, completely lightheaded after the warmup. Didn't think I'd make it.
Got better during the day's drills, which weren't particularly bad. Worked solely on kicks, so my pathetic upper body endurance wasn't rocked. A friend of mine came for the first time to that workout, though, so I spent a bit of the time trying to get him accustomed to kicking with his shin and with good form. It was the hardest workout I've had this semester, so I hope it doesn't discourage him. It sure discouraged me.
Boxing wasn't so bad, but it feels like the volume of practice is diminishing fairly significantly. We did more 1, 1-2, 1-2-3, 1-2-3-2 combos, along with a few more counterpunches, typically in the 1-2-bob/weave-2-3 or 1-2-3-bob/weave-3-2 format.
Muay Thai's conditioning is getting absolutely brutal. Last night's involved lunges, wall-sits, pushup sets of 25-20-15, skips, high knees, and butt-kicks. From there, we did 30 power squats, including three holds, and two minutes of in-place high knees and rope-skipping apiece. I went for water twice and still felt like throwing up, completely lightheaded after the warmup. Didn't think I'd make it.
Got better during the day's drills, which weren't particularly bad. Worked solely on kicks, so my pathetic upper body endurance wasn't rocked. A friend of mine came for the first time to that workout, though, so I spent a bit of the time trying to get him accustomed to kicking with his shin and with good form. It was the hardest workout I've had this semester, so I hope it doesn't discourage him. It sure discouraged me.
Wednesday, October 14, 2009
Failure B, 10/14/09
Ugh. I got fucked. Went for warmup squats at 5x45, 5x135, 5x205. Got fucked over on the first rep of 255. 245 didn't work, either.
My right shoulder is impinged, I think. The 5x45 press and 5x75 press worked, but I couldn't lift the 95 pound barbell at all. I was done.
Here's to hoping for a quick recovery. I can barely move the arm now. Dunno what the deal will be with boxing tomorrow.
My right shoulder is impinged, I think. The 5x45 press and 5x75 press worked, but I couldn't lift the 95 pound barbell at all. I was done.
Here's to hoping for a quick recovery. I can barely move the arm now. Dunno what the deal will be with boxing tomorrow.
Monday, October 12, 2009
Workout A 10/12/09
Failed for the first time on the bench today. I'd been working in with a guy, and he'd finished, but he still came over and bailed me out while I was trying to rack it after the failed fifth attempt.
Warmup
- Squat 5x45, 5x135, 5x195
- Bench 5x45, 5x95, 5x120
- Deadlift 5x45, 5x135
Work Sets
- Squat 5x245, 5x245, 5x245
- Bench 5x135, 5x135, 4x140 (failed on 5th at 140)
- Deadlift 5x205
Well, so much for trying to be the hero. 140 it is for the next bench set.
Fall break hasn't been great for eating, much as I love not having class. I weighed in at 169 pre-eating and around 171 after eating for this workout. Haven't been going to the dining hall, so milk and egg intake have been eliminated. I've had a chocolate Muscle Milk a day so far. That, along with bagel bites, bananas, yogurts, and $8.63 subs have been keeping me alive this break. It's been fairly tasty, but not nearly substantial enough for my purposes. Dining halls open Tuesday night, but somehow I doubt that I'm hitting 100 on my Press.
Steff did a little running today, a little Stairmaster, and then played around with a calisthenic rowing machine.
Back to being an internet addict now.
Warmup
- Squat 5x45, 5x135, 5x195
- Bench 5x45, 5x95, 5x120
- Deadlift 5x45, 5x135
Work Sets
- Squat 5x245, 5x245, 5x245
- Bench 5x135, 5x135, 4x140 (failed on 5th at 140)
- Deadlift 5x205
Well, so much for trying to be the hero. 140 it is for the next bench set.
Fall break hasn't been great for eating, much as I love not having class. I weighed in at 169 pre-eating and around 171 after eating for this workout. Haven't been going to the dining hall, so milk and egg intake have been eliminated. I've had a chocolate Muscle Milk a day so far. That, along with bagel bites, bananas, yogurts, and $8.63 subs have been keeping me alive this break. It's been fairly tasty, but not nearly substantial enough for my purposes. Dining halls open Tuesday night, but somehow I doubt that I'm hitting 100 on my Press.
Steff did a little running today, a little Stairmaster, and then played around with a calisthenic rowing machine.
Back to being an internet addict now.
Friday, October 9, 2009
Workout B 10/9/09
Started my warmups by working in with two huge guys. They could squat 315-335-ish, with legitimate form, for around 3 reps. Managed to get my own squat rack after warmup sets and one work set at 5lb over last workout. Then did two more work sets at last workout plus 10lb. My joints and ligaments are a bit achy again, and there were a few reps where I didn't get the full range of motion. Presses and rows were the usual. I'm hoping that my legs aren't fucked up for an extended period of time, so I'll probably not squat again 'til Monday. Tempted to just go and bench Sunday, but I feel like I've got a good routine now and I shouldn't fuck with it too much.
- Squat 5x230, 5x235, 5x235
- Press 5x90, 5x95, 5x95
- Row 5x105, 5x105, 5x110
Mild headache and feeling shitty, muggy. Have been feeling like that all day. Probably a slight cold, and I hope it doesn't affect my working out more than it's affecting my mood and appetite. Haven't really been in the mood to eat at all today, though I nonetheless managed to eat a fairly respectable amount of protein, including a dozen eggs (five white-only). Maybe I should've gone for a Muscle Milk, but since the girlfriend was at the gym, I didn't go to buy it. She did 2.3 miles on the treadmill at a fairly leisurely pace, including walking, and then did five minutes on a Stairmaster to feel better.
Weighed myself today at around 174 before the workout. Still, checking the mirror. I feel like any gains I notice with my eyes are a result of vanity and not improved upper body muscle mass.
- Squat 5x230, 5x235, 5x235
- Press 5x90, 5x95, 5x95
- Row 5x105, 5x105, 5x110
Mild headache and feeling shitty, muggy. Have been feeling like that all day. Probably a slight cold, and I hope it doesn't affect my working out more than it's affecting my mood and appetite. Haven't really been in the mood to eat at all today, though I nonetheless managed to eat a fairly respectable amount of protein, including a dozen eggs (five white-only). Maybe I should've gone for a Muscle Milk, but since the girlfriend was at the gym, I didn't go to buy it. She did 2.3 miles on the treadmill at a fairly leisurely pace, including walking, and then did five minutes on a Stairmaster to feel better.
Weighed myself today at around 174 before the workout. Still, checking the mirror. I feel like any gains I notice with my eyes are a result of vanity and not improved upper body muscle mass.
Boxing class, Muay Thai club 10/8/09
Had boxing class today. Have that every Tuesday and Thursday morning. It's a great way to invigorate myself for the day, and we spend a lot of the time with gloves on and either hitting mitts or holding mitts. My partner was kinda shy and didn't give much feedback.
One problem with the gym is that its water fountain is pretty far away from it, and its stream is very weak. It'd take me forever to get as hydrated as I wanted, so I just have a little sip and scurry on back between drills, using about a minute of the forty-five each time. That said, my cardio's definitely a limiting factor nonetheless, which I suppose is another good reason to do HIIT.
Today's class, we practiced a few combinations with mitts. Jab, jab-cross, jab-cross-hook, and jab-cross-hook-cross. Did one with bob-and-weave, too. My arms and shoulders are trashed after every single class. I'm not sure when that'll start to go away, but until it does, I will suck ass at every boxing thing.
Muay Thai today was relatively unpopulated. It was notable for the excruciating warmup. We usually start by running around the room as a class, stopping for pushups and whatever else. Today, the 'whatever else' included leap frogs, meaning we squatted ass-to-ground and then jumped up in full extension, fifteen times. Also did lunges for about thirty seconds. Was completely trashed after that. And I'd felt proud of myself when I survived the sixty-second wall-sits last week.
I felt the size difference (in my favor) for the first time with my partner today. I've probably been a bit bigger than most of my drill partners, but today my punches were rocking this guy through the Thai pads more than I expected, so I pulled them a bit. It was a weird feeling and not one I really like.
During the next few hours, since it ended at 9:30 PM, I had three bananas, an apple, water, V8, and a peanut butter-strawberry jam sandwich. Mm.
One problem with the gym is that its water fountain is pretty far away from it, and its stream is very weak. It'd take me forever to get as hydrated as I wanted, so I just have a little sip and scurry on back between drills, using about a minute of the forty-five each time. That said, my cardio's definitely a limiting factor nonetheless, which I suppose is another good reason to do HIIT.
Today's class, we practiced a few combinations with mitts. Jab, jab-cross, jab-cross-hook, and jab-cross-hook-cross. Did one with bob-and-weave, too. My arms and shoulders are trashed after every single class. I'm not sure when that'll start to go away, but until it does, I will suck ass at every boxing thing.
Muay Thai today was relatively unpopulated. It was notable for the excruciating warmup. We usually start by running around the room as a class, stopping for pushups and whatever else. Today, the 'whatever else' included leap frogs, meaning we squatted ass-to-ground and then jumped up in full extension, fifteen times. Also did lunges for about thirty seconds. Was completely trashed after that. And I'd felt proud of myself when I survived the sixty-second wall-sits last week.
I felt the size difference (in my favor) for the first time with my partner today. I've probably been a bit bigger than most of my drill partners, but today my punches were rocking this guy through the Thai pads more than I expected, so I pulled them a bit. It was a weird feeling and not one I really like.
During the next few hours, since it ended at 9:30 PM, I had three bananas, an apple, water, V8, and a peanut butter-strawberry jam sandwich. Mm.
Thursday, October 8, 2009
Workout A, 10/7/09
Was at the gym really late today, so I was a bit more rushed than usual. Nonetheless, I posted all the gains I was looking for. I feel like I could've stretched for the final bench set at 135, and I half-assed a few of the earlier squats in sets 1 and 2, but otherwise, it was pretty solid all around. I think. Deadlifting at 100% is fucking brutal, though perhaps it's from being so rushed that I did my warmup sets and the work set in like a combined two minutes. I'm gonna try for another 15-20 next workout, probably Monday.
Warmup
- Squat 5x45, 5x115, 5x165, 5x205
- Bench 5x45, 5x85, 5x100
- Deadlift 5x45, 5x115
Work Sets
- Squat 5x225, 5x225, 5x225
- Bench 5x130, 5x130, 5x130
- Deadlift 5x185
Drank the strawberry Muscle Milk afterward. Probably gonna stick with chocolate from now on. Also had a banana and downed a pint of orange juice. Probably totals around 500 calories.
Warmup
- Squat 5x45, 5x115, 5x165, 5x205
- Bench 5x45, 5x85, 5x100
- Deadlift 5x45, 5x115
Work Sets
- Squat 5x225, 5x225, 5x225
- Bench 5x130, 5x130, 5x130
- Deadlift 5x185
Drank the strawberry Muscle Milk afterward. Probably gonna stick with chocolate from now on. Also had a banana and downed a pint of orange juice. Probably totals around 500 calories.
Tuesday, October 6, 2009
And now for some references
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html
http://exrx.net/Calculators/OneRepMax.html
When I started, I was around the following:
- Squat: a little better than an untrained 165lb male, comparable to a novice 165lb woman
- Press: comparable to a novice 148-165lb woman or an untrained 132lb male
- Bench: comparable to an untrained 114lb male or a novice 132lb woman
- Deadlift: comparable to an untrained 148lb male or a novice 123lb woman
Currently, I'm at around the following:
- Squat: above the novice mark for a 165lb male
- Press: comparable to a novice 148lb male
- Bench: comparable to a novice 148lb male
- Deadlift: well above an untrained 165lb male but not even at the level of a 123lb novice male
Conclusions: The squats seem to be doing me good, if I'm doing them correctly. My upper body definitely needs work, but it's progressing consistently. I seem to be going up far too slowly on the deadlift and will work harder on that. I'll try to up the gains by 15 or 20 next time instead of the usual 10. Only one set of those, after all.
http://exrx.net/Calculators/OneRepMax.html
When I started, I was around the following:
- Squat: a little better than an untrained 165lb male, comparable to a novice 165lb woman
- Press: comparable to a novice 148-165lb woman or an untrained 132lb male
- Bench: comparable to an untrained 114lb male or a novice 132lb woman
- Deadlift: comparable to an untrained 148lb male or a novice 123lb woman
Currently, I'm at around the following:
- Squat: above the novice mark for a 165lb male
- Press: comparable to a novice 148lb male
- Bench: comparable to a novice 148lb male
- Deadlift: well above an untrained 165lb male but not even at the level of a 123lb novice male
Conclusions: The squats seem to be doing me good, if I'm doing them correctly. My upper body definitely needs work, but it's progressing consistently. I seem to be going up far too slowly on the deadlift and will work harder on that. I'll try to up the gains by 15 or 20 next time instead of the usual 10. Only one set of those, after all.
Updates Start Today
Just a little record of my progress so far. My workout plan is essentially Rippetoe's Starting Strength, with the modification of bent-over rows instead of power cleans. Here's the setup:
Workout A: Squat 3 sets of 5 reps, Bench 3 sets of 5 reps, Deadlift 1 set of 5 reps
Workout B: Squat 3 sets of 5 reps, Press 3 sets of 5 reps, Row 3 sets of 5 reps
I try to work out three times a week on non-consecutive days, alternating between Workouts A and B. Unfortunately, due to school, I wind up usually going about two times a week lately. There have also been groin injuries that have kept some lifts from progressing for a few weeks. Nonetheless, I've tried to increase the squat weight by 10 pounds each time, the deadlift by 10 pounds each time, and the other three lifts by 5 pounds each time.
My diet consists of basically as much protein-based food as I can eat without feeling disgusting or throwing up. Every day I have something resembling the following for food:
- 5-6 whole eggs, 3-5 egg whites
- 4-6 glasses of 2% milk
- whatever meat I can stomach
- 1/2-1 cup of tuna
- 1-1 1/2 cup of cottage cheese
- bananas as necessary
- cereal for boxing days
- a little bit of salad
- as of tonight, a bit of Muscle Milk from the West Campus convenience store, though I doubt that'll be a daily thing - perhaps just after workouts.
In other athletic news, I'm taking a boxing course on Tuesday and Thursday mornings, going to Muay Thai Club once or twice a week, and attempting to go to the Boxing Club as well. I've realized that I need serious cardio work, but I don't have a stopwatch, and yes, that is actually keeping me from running. Will pick one up this coming weekend and start doing HIIT, High-Intensity Interval Training.
Now here are some fun stats.
Started on 8/27/09, weight around 150.
My first day's stats (Workout A, 8/27/09)
- Squat 5x115, 5x125, 5x125
- Deadlift 5x95, 5x115
- Bench 5x75, 5x75, 5x75
My second day's stats (Workout B, 8/29/09)
- Squat 5x135, 5x135, 5x135
- Press 5x45, 3x75 (failed), 4x65 (failed), 5x55
- Row 5x55, 5x60, 5x60
Weighed myself tonight, 10/5/09, at around 170.
My second-most-recent workout (Workout A, 10/2/09)
- Squat 5x200, 5x200, 5x200
- Bench 5x125, 5x125, 5x125
- Deadlift 5x165
My most recent workout (Workout B, 10/5/09)
- Squat 5x210, 5x210, 5x215
- Press 5x85, 5x90 (failure), 5x90 (failure)
- Row 5x95, 5x95, 5x100
Had three bananas and a 230g chocolate Muscle Milk carton afterward. So tasty. Now I'm getting hungry and I'm debating having another banana before bed. Probably best not to, though. A lot of the weight has gone straight to the midsection in the form of good old stomach fat, and despite my legs ostensibly squatting 200 more pounds, walking up the hill from West Campus to get to class has actually gotten harder for me since the beginning of the school year. So yeah, things aren't all peachy. But I'm working on it.
Workout A: Squat 3 sets of 5 reps, Bench 3 sets of 5 reps, Deadlift 1 set of 5 reps
Workout B: Squat 3 sets of 5 reps, Press 3 sets of 5 reps, Row 3 sets of 5 reps
I try to work out three times a week on non-consecutive days, alternating between Workouts A and B. Unfortunately, due to school, I wind up usually going about two times a week lately. There have also been groin injuries that have kept some lifts from progressing for a few weeks. Nonetheless, I've tried to increase the squat weight by 10 pounds each time, the deadlift by 10 pounds each time, and the other three lifts by 5 pounds each time.
My diet consists of basically as much protein-based food as I can eat without feeling disgusting or throwing up. Every day I have something resembling the following for food:
- 5-6 whole eggs, 3-5 egg whites
- 4-6 glasses of 2% milk
- whatever meat I can stomach
- 1/2-1 cup of tuna
- 1-1 1/2 cup of cottage cheese
- bananas as necessary
- cereal for boxing days
- a little bit of salad
- as of tonight, a bit of Muscle Milk from the West Campus convenience store, though I doubt that'll be a daily thing - perhaps just after workouts.
In other athletic news, I'm taking a boxing course on Tuesday and Thursday mornings, going to Muay Thai Club once or twice a week, and attempting to go to the Boxing Club as well. I've realized that I need serious cardio work, but I don't have a stopwatch, and yes, that is actually keeping me from running. Will pick one up this coming weekend and start doing HIIT, High-Intensity Interval Training.
Now here are some fun stats.
Started on 8/27/09, weight around 150.
My first day's stats (Workout A, 8/27/09)
- Squat 5x115, 5x125, 5x125
- Deadlift 5x95, 5x115
- Bench 5x75, 5x75, 5x75
My second day's stats (Workout B, 8/29/09)
- Squat 5x135, 5x135, 5x135
- Press 5x45, 3x75 (failed), 4x65 (failed), 5x55
- Row 5x55, 5x60, 5x60
Weighed myself tonight, 10/5/09, at around 170.
My second-most-recent workout (Workout A, 10/2/09)
- Squat 5x200, 5x200, 5x200
- Bench 5x125, 5x125, 5x125
- Deadlift 5x165
My most recent workout (Workout B, 10/5/09)
- Squat 5x210, 5x210, 5x215
- Press 5x85, 5x90 (failure), 5x90 (failure)
- Row 5x95, 5x95, 5x100
Had three bananas and a 230g chocolate Muscle Milk carton afterward. So tasty. Now I'm getting hungry and I'm debating having another banana before bed. Probably best not to, though. A lot of the weight has gone straight to the midsection in the form of good old stomach fat, and despite my legs ostensibly squatting 200 more pounds, walking up the hill from West Campus to get to class has actually gotten harder for me since the beginning of the school year. So yeah, things aren't all peachy. But I'm working on it.
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