Saturday 1/30 - Lifting

Back Squat:
-1x5x135
-2x5x230
Overhead Press:
-1x5x85
Bench Press:
-1x5x135
-3x5x200
Knee Raise:
-1x12
Pullup:
-4x6

*failed at overhead press because shoulders were tired from swimming yesterday
*bench was easy, moving up to 205 next time!

Friday 1/29 - Swimming

Swimming for 25 minutes this time. Swam in the same lane as Alec, he is much faster than me. But he swims, and I don't. Until now.

Not bad, alternated freestyle with breaststroke. Next time, same 25 minutes, but I plan to do two times freestyle, then one breaststroke. See how that works out.

I hope I am not too tired to lift tomorrow, because I plan to go anyway.

Thursday 1/28 - Running and Striking

Went to the ERC with some friends to do some cardio. Started off with some jogged laps, then partial jog, partial sprint laps, then some walk-sprint combos. Roughly 15 minutes of this, including stretching. Nothing too strenuous. Then I went into the martial arts room to practice some basic combos on the hanging bags, mostly turning and sidekicks with some basic punching and jump/spin work.

Wednesday 1/27 - Lifting

Back Squat:
-1x5x135
-3x5,5,3x230
Bench Press:
-1x5x135
-3x5,5,3x200
Decline Crunch:
-1x15x25
Knee Raise:
-1x15

*decline crunch and knee raise supersetted
*had to leave early because I didn't give myself enough time to do all the exercises I wanted (more sets of abs, pullups, etc)

Tuesday 1/26/2010 - Swimming

Lap swimming for the first time at the ERC indoor pool. I have developed an intense dislike of heated pools in the past  hour. Felt like a sauna every time I went under the surface. Did freestyle for maybe 8 laps, then switched to alternating between freestyle and breaststroke at a modest pace to regain my breath. 20 minutes. Much more tiring then I thought it would be.


Time: 20 minutes
Next Time Goal: 25 min

Monday 1/25/2010 - Lifting

Overhead Press:
-1x5x85
-3x5,4x115
Calf Machine:
-4x8x140
Pullup:
3x8,8,3
Decline Crunch:
-3x12x25
Knee Raise:
-3x10

*decline crunch and knee raise supersetted

Friday 1/22/2010 - Nunchaku Practice

Practiced for about an hour and a half with the nunchaku. I hit myself in the funny bone, that hurt. Still does about an hour later, too. Practiced a bit with the left hand, needs work of course, but its not that bad. I won't put any speed or power into the left for a while I think. The taping added some weight, and I can feel the difference. Practiced a bit of nunchaku to kick or knee combination, with mixed results.

Squat and Bench Trends Upon Starting the New Semester

The data here is my bench press and back squat weights over the period of the first semester up until my last workout of winter vacation. The beginning of October to the end of January.

Another Throwback to Last Year

This was my workout plan from 7/17/2009

Thursday 1/21/2010 - Lifting

Back Squat:
-1x5x135
-3x5,5,4x230
Bench Press:
-1x5x135
-1x2x200
-3x5x135
Pullup:
-5x5

*pretty pathetic showing on the bench, but I attribute it to going to sleep at 3:30 and waking up at around 7:00, falling back asleep at intervals until at about 10:00. I failed terribly at the weight I wanted to do so I figured I would at least get something out of it.
*Was in a hurry, so I didn't do some of the exercises I wanted to, but that is okay. I will live.

How Far I Have Come

It's Tuesday and I am about to go to bed, and get up to work out. But as I was fixing my computer up, I happened to see this file, called weights 6/21/09:

6/21/2009
deadlift: 110 pounds
squat: 135
bench: 130
overhead: 75
inverted row: normal
pushups: normal
pull-ups: normal
reverse crunch: 30
planks: normal

This is what I was working on. In less than a year, actually in exactly 7 months, I am lifting 150, 95, 70, and 90 pounds more in deadlift, squat, bench, and press respectively. Not bad.

Tuesday 1/19/2010 - Lifting

Standing Press:

-1x5x85

-2x5x95

Seated Calf Raise:

-1x10x100

-5x5x135

Pullup:

-3x8

Decline Situp:

-1x20,15,10

Knee Raise:

-1x15,10,5

Bicep Curl:

-1x7x100 (bottom half ROM)

-1x7x100 (top half ROM)

*I don't like that my shoulder press is so weak compared to my bench press. I don't know if it is supposed to be naturally, but I know that recently the max shoulder press I have done is 135, whereas I have done 200 bench. I should be able to shoulder press at least 150, right?
*I really need to squat more. I didn't do it today because my legs are already tired from Sunday and Taekwondo last night, but no excuse. Thursday I will do it.
*I was gonna superset the ab exercises, but there was a guy using the captains chair thing, so I couldn't.

Monday 1/18/2010 - Taekwondo

Taekwondo class at Giorgio's tonight. Good class, worked more on movements from and into different stances with particular focus on the x-stance. Good class, not too physically stressing.

Sunday 1/17/2010 - Lifting

Back Squat:

-1x5x135

-3x5,4,1x230 [*1]

Bench Press:

-1x5x130

-3x5,5,3x200 [*2]

Calf Raise (using calf raise machine):

-4x10x90

Pullup (wide grip):

-5x5

Knee Raise:

-3x10

Decline Situp:

-3x10

Bicep Curl:

-3x8x25 [*3]

[1] I was tired for the squats. I think that is why I failed so bad, not weakness.

[2]First time doing 200 lbs for bench. Not bad.

*Wide grip pullups to work the lats more, I guess

*I supersetted the Knee raises and Decline Situps

[3]did curls later in the day, at home

Saturday 1/16/2010 - Taekwondo

Taekwondo today, did lots of work with different types of stepping. Double step turns, single step changes, shuffles, etc. Some is pretty complex footwork.

Thursday 1/14/2010

Bench Press:

-1x5x135

-3x5x195

Press:

-1x5x85

-1x5x95

Push Press:

-1x5x105

Calf Raise:

-3x15x160

Pullup:

-5x5

Leg Raise:

-3x10

*finished all the bench press sets without help from the spotter so next time I will go up to 200 lbs

*I have found that leg raises bringing knees tucked up work my abs more than bringing my legs up while straight (knees vs rising kicks basically)

*the calf raise machine is a good machine. I will use it next time.

Monday - Tuesday 1/11 - 1/12/2010

Snowboarding at Loon Mountain. While it isn't nearly as strenuous as lifting, I think that fact that my legs are still sore is an indicator that it isn't easy either. Lots of fun.

Sunday 1/10/2010

Push Press:

-3x3x135

Bench Press:

-4x14,10,7,10x125

Calf Raise:

-3x15x150

Pullup:

-3x5

Leg Raise:

-3x10

Dumbell Incline Press:

-1x5x30

-2x5,6x35

*first time doing dumbell press. The weight is for each dumbell.

*I was tired from the presses, so I did the weight Craig was benching until I failed for 4 sets, for variety. It was tiring by the end, especially doing the incline presses afterward.

Saturday 1/9/2010

Sparred at Taekwondo today, and then stayed for a sparring clinic for another hour after. It was a lot of fun. Did some warmups in the class then went right to free sparring, which was fun but tiring.

Later we did some drills for combinations, blocking, punching, kicking, and free sparring. Rich gave me some drills that I want to work on for my punching combinations that I will check out.

Thursday 1/7/2009

Bench Press:

-1x5x135

-3x5x195

Leg Raise:

-1x12,10,10,10

Calf Raise:

-3x15x150

Pullup:

-5x5

*I did this after getting two cavities drilled with no Novocaine. Wasn't totally in the mood to work out.

*Failed on the last set of bench on rep 4.

*Did the last set of pullups with a wide grip.

Wednesday 1/6/2010

Went over to Giorgio's this afternoon to practice with my shinai and nunchaku. Practiced in the air with the shinai, just some basic men, kote, and do strikes, with and without fumi-komi. Practiced with the nunchaku mostly on the bag shaped like a person, and did some underarm changeovers. Got it down pretty well until one wooden part flew off. I had to gorilla glue it so it won't happen again.

Took Taekwondo tonight, Bob taught. Did techniques in the air, pretty tired by the end.

Tuesday 1/5/2010

Taekwondo today, sparring week. We free sparred for a little bit then did some sparring drills both with and without pads. Overall not to difficult but it had been a while since I had olympic sparring since I don't do it at college.

Sunday 1/3/2010

Bench Press:

-1x5x135

-3x5x195 [*1]

Back Squat:

-1x5x135

-3x5,4,3x230 [*2]

Calf Raise:

-3x15x150

Pullup:

-5x5

Decline Situp:

-3x10

Leg Raise:

-3x10

[*1] I failed on the last two reps of the last set of bench press. Spotter helped me to complete them anyway

[*2]Failed on the last rep of the second squat set, and the second to last of the third squat set.

*I have been noticing that doing calf raises with my lifting shoes (with the raised heel) limits my range of motion greatly. I think I might take them off next time I do the exercise.

*I have been doing leg raises using the captain's chair thing.

Saturday 1/2/2010

Went to Taekwondo today. Matt taught, first time in a long time. It was a good class, did some basic patterns and kicks in the air, then some kicking combinations on standing bags. Also did a drill with a group of people holding different pads in a circle facing out, and one person had to travel the outside of the circle kicking all the pads using a variety of techniques.

*first post of the new year, 2010