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