Thursday 12/31/2009

Push Press:

-1x5x95

-4x5,5,4,3x115

Pullup:

-1x6,6,6,4,4

Calf Raise:

-3x15x150

Decline Situp:

-3x10

Leg Raise:

-3x10

*there was a guy doing curls in the power rack. I didn't think that really happened.

Tuesday 12/29/2009

Squat:

-1x5x135

-3x5,4,5x230

Bench:

-1x5x135

-3x5x195[*1]

Pullup:

-5x5

Calf Raise:

-3x15x140

Decline Situp with Twist:

-3x15

[*1]I failed on the last rep of my third set of bench press, luckily Craig was spotting me. I knew I was going to fail but I went for it anyway because I figured he would save me.

*I failed on the last rep of my second squat set. I did the last set fully though so I don't care too much.

*I moved up in weight for bench up to 195 from 190.

Monday 12/28/2009

Bicep Curl:

-4x10x25

Leg Raise:

-1x15, 10

Crunch (raised leg):

-2x15

*its 1:30 am right now.

Thursday 12/24/2009

Bench Press:

-1x5x135

-3x5x190

Calf Raise:

-3x15x140

Pullup:

-1x5, 5, 4, 3, 5, 5

Decline Situp with Twist:

-1x14, 10

Leg Lift:

-1x10, 12, 10

*I saw Salemi and Chester at the gym today.

*I realized that what I had been calling "incline situp" is actually decline

Wednesday 12/23/2009

I went cross country skiing in Callahan State Park, it was a pretty good arm workout because I really have no skill in the sport. I was just pulling myself with upper arm strength alone which got tiring.

I also did Taekwondo tonight, we did techniques in the air. Bob taught, it was a good class. More mentally tiring, as we worked a lot with holding pivot and hipshake with techniques, mostly taken from Kwanggae.

Tuesday 12/22/2009

Did Taekwondo this morning, mostly techniques in the air. Some patterns work, and some no-contact sparring. Practiced fighting multiple opponent when cornered and when in the open.

Juche needs work, the fading jumping spinning reverse turning kicks are not so good. I need to make sure that I straighten my kicking leg on the slow motion side kick to slow motion reverse hooking kick in the beginning.

I need to practice Choong Jang, since I barely remember it. Eui Am is okay.

I broke two boards for fun. Spun a board in the air and did a punch. I also threw a board up and sidekicked it. I remember initially learning that with Nick as like a blue belt, and later with Matt as maybe a red belt. I could never do it. Now its easy.

I also did Taekwondo tonight (took another class). Did some work in the air, and stuff on focus pads. My spinning techniques worked out nicely despite not doing them for a while. We also did patterns, and my Juche was better than this morning.

Monday 12/21/2009

Squat:

-1x5x135

-1x5x230

-1x3x230[*1]

-1x3x225

Pullup:

-1x6, 5 , 5, 6, 5, 4

Calf Raise:

-1x15x120

-2x10x130

Pushup:

-1x25, 20, 10

-1x7 (fingertip)

V-Up:

-2x10

Bicycle:

-1x10

Incline Situp/Twist:

-2x15

[*1]failed on the second set, but someone helped me bring the weight back up. He actually complemented my form, even though I messed up with actually lifting the weight. I was unharmed. Luckily with squats you can kind of crouch with the weight down at the bottom if you need too.

*first time with my new Risto weightlifting shoes. They worked well although I will have to get used to wearing a shoe with a heel. My respect for women has just increased.

*first time really lifting in a week because of finals.

*the V-Up with twist is a good exercise I can see myself doing that.

*worked out at the YMCA Framingham. Got a membership for the month. Shitty compared to UMD, but what can I do?

Saturday 12/19/2009

Well I feel like a lazy piece of crap. But I guess on my first day home, I deserve a break. I will most likely work out later today with some dumbells at least, and do some ab exercises and pushups mabye. I will edit this if I do that.

Bicep Curl:

1x15x25

1x10x25

Wednesday 12/16/2009

I am not working out today, at least not until after my Econ final is over, and then I have to study for my other finals. I will not have time to go to the gym sadly.

Breaking Up My Studying Again

Once again, easily bored by boring books, I decided to do some pushups in between to make it more "fun". Sad right? Either way, this time I have my feet up on my chair for added difficulty.

Pushup:

1x20 (elevated)

Breaking Up My Studying

I got bored reading so as incentive I decided to do some exercises between reading chapters.

Pushup:

1x20

1x15

1x25

Monday 12/14/2009

Bench:

-1x5x135

-3x5x190

Calf Raise[*1]:

-1x15x110

-2x15x120

Pullup:

-5x5

Cardio:

-martial arts room [ERC] for stretching and basic striking drills

-~20 minutes

-left early because of nosebleed that I didn't want to deal with

[*1]Worked with dumbells instead of a barbell because I was in the ERC. Weightlifting club hours over for the semester

*first time doing cardio for a while as a part of my workout

Fall 2009 Semester Lifting Gains

First workout of the semester

9/14/2009:

Squat: 5x5x145

Bench: 5x5x145

Press: 5x5x110

Snatch: 3x5x75

Pullup: 7 [max]

Deadlift: 1x5x85

10/7/2009

Squated my bodyweight, 175 lbs

10/21/2009

Benched my bodyweight, 175 lbs

10/24/2009

Broke the 200 lb mark with squats [205]

11/16/2009

First time doing power snatches. Managed 3x2x110

11/22/2009

First time doing overhead squats. From power snatch, managed 3x2x110

11/30/2009

First time doing deadlifts. Managed 1x5x265

12/7/2009

First time doing power cleans. Managed 144 lbs, and did 4x2x134

Total Gains:

Squat: 145 -> 230 = 85

Bench: 145 -> 190 = 45

Calf Raise: 110 -> 110 = 0

Press: 110 -> 165 = 55

Power Clean: 0 -> 144 = 144

Power Snatch: 75 -> 115 = 40

Power Jerk: 0 -> 165 = 165

Overhead Squat: 0 -> 110 = 110

Deadlift: 85 -> 265 = 180

Pullup: 7 -> 14 [max] = 7

Saturday 12/12/2009

Squat:

-1x5x135

-2x5x230[*1]

Bench:

-1x5x135

-1x2x190 [*2]

Pullup

-2x5

Calf Raise:

-3x10x110 [*3]

Deadlift:

-1x5x135

-1x5x225

[1]*I added 5 pounds to my squat and my legs were already tired. Gave up to make sure I wouldn't hurt my back before finals.

[2]*I didn't have a spotter and my arms started shaking after 2 reps. No dying before finals.

[3]*Used dumbells instead of a barbell because I was in the ERC top floor, not SPH.

*worked out at the ERC gym because Weightlifting Club is done meeting for the semester. I can never seem to do as well there, I don't know why. Also, I can't do olympic lifts, which I wanted to do.

*my back is feeling a lot better. I can fully stretch it and can do hip rotations full speed without much pain.

*Stretched groin with no pain. However, flexibility there still sucks.

Wednesday 12/9/2009

Squat:

1x5x135

3x5x225

Bench:

1x5x135

3x5x190

Calf Raise 3x12x110

Pullup

3x5x20(+)

*I suspended a barbell with my feet while doing pullups, to make it an ab exercise as well. It was really hard.

*my back is feeling a lot better. I finally squated again, but I am not doing deadlifts until after finals just in case.

*moved up a weight in bench. I thought I had hit a plateau, but I got through it I guess.

Monday 12/7/2009

Power Clean to Push Press:

1 x 2 pulls, 1 clean, 1 press x 88

1 x 2 pulls, 1 clean, 1 press x 110

1 x 1 pull, 1 clean, 1 press x 120

1 x 1 pull, 1 clean, 1 press x 134

2 x 1 pull, 1 clean, 1 press x 144

4x2x134 [clean, press]

Bench:

1x5x135

3x5x185

*I didn't do that much, because my legs were tired and I wanted to wait another few days for my back to heal fully

*first time doing power cleans

Saturday 12/5/2009

Power Snatch:

2 x 1 pull, 1 snatch x 88

2 x 1 pull, 1 snatch x 110

3 x 1 pull, 1 snatch x 115

5 x 1 shrug, 1 pull, 1 snatch x 88

Bench:

1x5x135

3x5x185

Calf Raise 4x15x110

Pullup 5x5

*didn't do squats to rest my back. Will do them again next week, back should be fine by then

*worked on hook grip with snatches. Still uncomfortable for my thumbs.

*need to keep wrists straight for bench

*make feet hip width for snatches

Wednesday 12/3/2009

Squat

- 1x5x135

- 3x5x225

Bench

- 1x5x135

- 3x5x185

Pullup 5x5

*my lower back hurt a lot. I thought it might be from deadlifts Monday, but I didn't hurt yesterday so I dunno. Maybe I slept funny or something

*I had to work out in the ERC because of Women and Weights. It kind of sucked

Monday 11/30/2009

Power Snatch:

2x 2 pulls, 1 snatch x 88

10x 1 pull, 1 snatch x 110

Power Jerk 4x3x110

Deadlift:

1x5x185

1x5x205

1x5x225

1x5x245

1x5x265

Pullup 4x5

*this was my first time doing deadlifts

*my left calf hurts the next day. possibly from deadlifts, although it could be Kendo

Saturday 11/28/2009

I was back at home for Thanksgiving so I took Taekwondo class instead of lifting. Back to hard work on Monday.

Wednesday 11/25/2009

Squat 3x5x225

Pullup 4x6

*attempted bench 185, but too tired and the power rack was obtrusive to bench pressing. I did not have a spotter so didn't want to risk without the safeties

*I worked out at Giorgio's TKD instead of at the school gym because I am back for Thanksgiving.

Monday 11/22/2009

Power Snatch:

3x88 lbs - 1 pull, 1 snatch and overhead squat

3x110 lbs - 1 pull, 1 snatch and overhead squat

Power Jerk:

3x3x44

2x3x110

2x3x132

1x3x143

1x3x154

1x3x165

*attempted with 132 lbs power snatch

Saturday 11/21/2009

Squat 4x5x215
Bench 4x5x180
Pullup 4x6
Calf Raise 3x12x110
Barbell Curls 1x5x50 - 1x5x60

Pushups 2x10 (with feet raised)

*was really tired in the beginning because it is Saturday of course.
*used pullup bars in power rack that are angled
*pushups done with feet on bench for added difficulty
*did curls for the first time in months
*I hate curls

Wednesday 11/18/2009

Squat 3x5x210
Bench 3x5x175
Pullup 4x6
Calf Raise 3x20x100
Plank 45x1 min, 45 sec, 15 sec (with rest)

*did pullups in the power rack. worked better with the bars at a slight angle
*did planks with 45 lb plate on back. Much harder
*shoulders still tired from Monday
*had Kendo practice afterward

Monday 11/16/2009

Power Snatch 110x3 (1 pull, 2 snatches)
Bench 4x5x170
Ab 15 crunches, 1 min plank, 10 crunches, 30 sec plank, 5, 20 sec,
Pullup 3x5

*did power snatches for the first time

Saturday 11/14/2009

Squat 3x5x205

Bench 4x5x170

Pullup 3x5

Plank 3x1 min

Calf Raise 2x15x100

*Previously had done the weight printed on the last set only. Did weight printed for all sets. This will take longer to move up in weight. Reached plateau in bench and squat. Trying to change routine to push past that. Routine change noted above.

*Injury is still being a bitch to my flexibility but getting better. Longer warm-up period needed for greater range of flexibility.

Older Information

These are the weights I used previously to posting here. I have only posted the days where I made progress in weight in an exercise.

9/14/2009
Squat 5x5x145
Bench 5x5x145
Press 5x5x110
Snatch 3x5x75
Pullup 7 Max

9/21/2009
Squat 5x5x150
Bench 5x5x145
Press 5x5x110
Snatch 3x5x75
Pullup 7 Max

9/23/2009
Squat 5x5x160
Bench 5x5x145
Press 5x5x110
Snatch 3x5x75
Pullup 8 Max

9/26/2009
Squat 5x5x160
Bench 5x5x145
Press 5x5x110
Snatch 3x5x75
Pullup 9 Max

9/28/2009
Squat 5x5x165
Bench 5x5x150
Press 5x5x110
Snatch 3x5x75
Pullup 10 Max

9/30/2009
Squat 5x5x165
Bench 5x5x150
Press 5x5x115
Snatch 3x5x85
Pullup 11 Max

10/3/2009
Squat 5x5x170
Bench 5x5x155
Press 5x5x115
Snatch 3x5x85
Pullup 13 Max

10/5/2009
Squat 5x5x170
Bench 5x5x160
Press 5x5x115
Snatch 3x5x85
Pullup 14 Max

10/7/2009
Squat 5x5x175
Bench 5x5x165
Press 5x5x115
Snatch 3x5x85
Pullup 9 Max

10/12/2009
Squat 5x5x185
Bench 5x5x165
Press 5x5x115
Snatch 3x5x85
Crunch 3x15
Clean 3x5x105

10/14/2009
Squat 5x5x190
Bench 5x5x165
Press 5x5x115
Pullup 9 Max
Crunch 3x15

10/17/2009
Squat 5x5x195
Bench 5x5x170
Press 5x5x115
Pullup 11 Max
Pushup 51 Max
Crunch 3x15
Clean 3x5x105

10/19/2009
Squat 5x5x195
Bench 5x5x170
Press 5x5x115
Pullup 9 Max
Pushup 3x25
Crunch 3x15

10/21/2009
Squat 5x5x200
Bench 5x5x175
Press 5x5x115
Pullup 5 Max
Crunch 4x15

10/24/2009
Squat 5x5x205
Bench 5x5x175
Press 5x5x115
Pullup 8 Max

10/28/2009
Squat 5x5x210
Bench 5x5x175