Name: Adam
Birthdate: May 24, 1987
Sex: Male
Biography: Lifting: Sept. '02 to June '03; Sept. to Nov. '03; Feb. 15 '04 +
Occupation: Student
Interests: Legs, shoulders, and back. Flexibility. Constant progress.
Stats: 5'9"

Current Supplements

Past Supplements

One-A-Day Men's Health Formula Multi-Vitamin (1-9, 11-13)
All The Whey's Banana Protein Isolate (7-13)
ON's Glutamine Powder (77-80, 83-92, 96-100)
ON's ZMA (77-82)
Optimum's Fish Oil Softgels (84-92)
Optimum's Flaxseed Oil Softgels (77-82, 84-85, 87-91)
Optimum's Glucosamine Plus CSA Tabs (96-100)
Optimum's MSM Capsules (96-100)
Optimum's Vitamin C Capsules (84-92)
Dr. Ron's Ultra-Pure Cod Liver Oil (96-98)
Universal's Animal Pak (96-106, 108-112)
AtLarge's Creatine 500 (Week 91-93, 96-106, 108-116, 120-124)
AtLarge's Opticen (77-80, 83-92, 96-106, 108-116)
AtLarge's ETS (83-92, 96-116)
Scivation's Xtend BCAA (101-106, 108-114)

Highschool Sporting Interests

Freshman ('01-02): C-Squad XC, JV Swimming.
Sophmore ('02-03): C-Squad XC, JV & Varsity (2-3 weeks) Swimming, Long-Distance Track.
Junior ('03-04): XC Precamp, C-Squad XC, Varsity Swimming, Conditioning, Ultimate Frisbee
Senior ('04-05): XC Precamp, Varsity XC, Varsity Swimming, Conditioning, Gymnastics, Ultimate Frisbee

About Notation: All exercises follow this notation reps x weight (for 1 set) or reps x sets x weight (for multiple sets), on unweighted exercises it will be simply reps. As of week 103, multiple set notation has changed to sets x reps x weight as it should have been in the first place. The notation warm-up sets | working sets will be often used. Timed sets are listed various ways, but (as of week 51) will be listed simply as time (for 1 set) or time x weight or time x sets x weight. Time is listed in digital format: ':30' corresponds to 30 seconds, while '1:30' corresponds to 1 minute and 30 seconds. Weights listed as '#s' denote that straps were used. Weights listed as '#m' denote that a mixed grip was used. Weights listed as "#o" denote an overhand grip. Weights listed as "#u" denote an underhand grip. "OLN" denotes a one-legged negative (used on calf presses particularly). "PC" denotes a pause-contraction rep, meaning that the negative is emphasized, the contraction is held, and the stretch is also held to disipate stored potential energy.

DB exercises are listed with the weight of one dumbbell. 'Lateral Raises: 8x25', for example, would mean I did eight reps with two 25# dumbbells.

WU is warm-up and WD is warm-down.

Concerning Diet: As an ectomorph, I'm always trying to bulk. I'm not always on a calorie surplus, however, since it's easy to "fall off the wagon."

Swimming:

White: recovery, < 20 BPTS, 60-70%
Pink: aerobic base, 20-23 BPTS, 70-80%
Red: aerobic threshold, 23-26 BPTS, 80-90%
Orange: aerobic overload/anaerobic development, > 26 BPTS, 90-95%
Blue: VO2 max/maximum oxygen consumption, > 28 BPTS, 90-100%
Green: sprint development, N/A, 100%
Purple: lactate/race pace work, > 28 BPTS, 100%

where BPTS is heartbeats per ten seconds.

The military's formula for BF% = 86.01 x log( NAVEL - NECK ) - 70.041 x log(HEIGHT) + 36.76

Week 1 at February 23, 2004.

Monday (Cardio):

2 mile run, .5 mile sprint

Tuesday (Pecs, Forearms):

30 push-ups

DB Presses: 8x40, 6x45, 4x50, 4x55, 4x60, 2x65
DB Incline Presses: 6x40, 6x40, 8x35
DB Dips: 8x15, 8x20
DB Flyes: 10x30, 5x35

Reverse Curls: 20x45 bar, 20x45 bar

Wednesday (Cardio):

2 mile run

Thursday (Quads, Calves, Delts):

30 push-ups

M. Leg Presses: 12x334, 12x334, 12x334

Squats: 10x115, 8x135, 6x155
M. Leg Extensions: 8x"12", 6x"12"
Calf Raises: 10x40, 8x40

Handstand Pushups: 14, 10
DB Lateral Raises: 8x20, 6x20
DB Side Laterals: 6x20, 6x20
DB Bent-Over Raises: 6x15, 6x15, 8x10

Push-press: 8x89, 6x89

Friday (Hamstrings, Triceps):

30 push-ups

DB Lunges: 5x40, 5x50, 5x50
M. Lying Leg Curls: 5x"8", 4x"8"

Close-Grip Bench Presses: 10x115, 6x135, 4x135, 5x135
DB Dips: 10x25, 6x30, 9x35, 10x40

Saturday (Cardio):

6 mile run

Sunday (Biceps, Back):

40 push-ups

Hammer Curls: 6x20, 10x20
Standing Curls: 6x55, 5x50, 5x45

Wide-Grip Pull-ups: 6, 4
Middle Back Shrug: 10x40, 10x50
DB Shrugs: 20x50, 15x60, 10x70
DB One-Arm Rows: 10x40, 5x50
Supermans: 6, 5

Week 2 at March 1, 2004.

Monday (Cardio):

2.5 mile run

Tuesday (Pecs, Forearms):

30 push-ups

DB Presses: 10x50, 8x55, 6x60, 2x65, 2x65
DB Incline Presses: 6x40, 5x40, 8x35
DB Flyes: 7x35, 5x40, 2x45
DB Incline Flyes: 8x35

Wrist Curls: 20x20, 15x20
Reverse Curls: 25x45 bar, 20x45 bar, 15x45 bar

Wednesday (Cardio):

2 mile run

Thursday (Quads, Calves, Delts):

30 push-ups

M. Leg Presses: 20x358, 15x358, 10x378

Squats: 10x135, 10x155, 8x165
M. Leg Extensions: 10x"12", 8x"12"
Calf Raises: 15x40, 10x40

Handstand Pushups: 15, 8
Overhead Press: 10x35, 4x40
DB Lateral Raises: 5x20
DB Side Laterals: 5x25, 6x20
DB Bent-Over Raises: 6x15, 6x15

Friday (Hamstrings, Triceps):

30 push-ups

DB Lunges: 7x45, 5x50, 5x50

Close-Grip Bench Presses: 8x115, 4x135
DB Dips: 10x25, 6x35, 4x40

Saturday

Sunday

Week 3 at March 8, 2004.

Tuesday (Pecs, Forearms):

DB Presses: 10x50, 8x55, 6x60, 4x65
DB Incline Presses: 10x40, 8x40, 4x50
DB Flyes: 8x35, 6x40
DB Incline Flyes: 5x35

Wrist Curls: 30x20, 25x25, 20x30
Reverse Curls: 25x45 bar, 20x45 bar

Thursday (Cardio):

6.5 miles, HW course, in ~60 minutes

Friday (Abs, Triceps, Deltoids, Hamstrings):

30 push-ups

Close-Grip Bench Presses: 10x115, 5x135, 3x135, 6x115
M. Tricep Press: 10x100, 10x112.5, 8x125

Handstand Pushups: 15, 10
M. Shoulder Press: 8x75, 4x75
DB Lateral Raises: 4x20
DB Side Laterals: 7x20, 5x25
DB Bent-Over Raises: 7x15, 5x15

DB Lunges: 8x45, 6x50, 4x55

Sunday (Abs, Quads, Calves, Biceps, Back):

30 push-ups

Squats: 10x135, 10x155, 8x175, 6x185, 4x195
M. Leg Extensions: 10x125, 5x150
Calf Raises: 15x40, 12x50, 12x60

Chin-ups: 6, 6

M. Lat Pull-down: 8x100, 5x112.5
DB Shrugs: 15x50, 13x60, 7x70
DB One-Arm Rows: 10x40
Supermans: 10

Week 4 at March 15, 2004.

Wednesday (Pecs, Forearms):

30 push-ups

DB Presses: 10x50, 8x55, 6x60, 4x65, 3x65
DB Incline Presses: 10x40, 8x40
DB Flyes: 7x35, 5x40, 3x45

Wrist Curls: 35x25, 12x35, 15x30
Reverse Curls: 25x45 bar, 20x55 bar

Friday (Quads, Calves, Delts):

30 push-ups

M. Leg Presses: 15x500, 20x550 (At another gym, different angle?)

Squats: 10x135, 8x185, 6x205, 4x215, 2x225
Calf Raises: 10x45, 10x50

M. Overhead Press: 8x75, 6x87.5, 6x100
DB Lateral Raises: 5x25, 3x25, 12x15, 6x20
DB Bent-Over Raises: 6x15

Friday (Biceps):

Chin-ups: 8, 5, 5
Hammer Curls: 8x25

Week 5 at March 29, 2004.

Monday (Cardio):

3 mile run, 4x220 yard sprints

Tuesday (Pecs, Serratus, Forearms):

30 push-ups

DB Presses: 10x50, 8x55, 6x60, 4x65, 3x70
DB Incline Presses: 10x40
DB Incline Shoulder Presses: 11x35, 9x35
DB Flyes: 9x35, 5x40

Wrist Curls: 20x25, 15x35
Reverse Curls: 20x55 bar, 15x65 bar

Wednesday (Cardio):

(:30 sprint, :30 rest) x 30 deep water run

Thursday (Quads, Calves, Delts):

30 push-ups

M. Leg Presses: 10x336, 12x402

Squats: 10x135, 5x185, 5x195
M. Leg Extensions: 10x"12", 8x"12"
Calf Raises: 10x35, 12x50, 10x55, 8x60

Push Press: 8x89, 5x89
DB Lateral Raises: 6x20, 5x25
DB Side Laterals: 5x20, 3x25
DB Bent-Over Raises: 4x15

Friday (Hamstrings, Triceps):

30 push-ups

DB Lunges: 8x40, 7x50, 4x55
M. Lying Leg Curls: 6x"8", 3x"8"

Pull-ups: 9, 4
Close-Grip Bench Presses: 10x115, 4x135
DB Dips: 8x30, 6x40, 6x40

Saturday

Sunday (Biceps, Back):

30 push-ups

Chin-ups: 11, 5, 4
Hammer Curls: 5x25
DB Incline Curls: 5x25, 2x30, 3x25, 1x30, 2x25, 4x25
Preacher Curls: 5x25

Wide-Grip Pull-ups: 2
DB Shrugs: 14x50, 9x55, 10x60, 5x65
Middle Back Shrugs: 12x40, 12x50
DB One-Arm Rows: 9x40, 7x40, 4x50
DB Left-Arm Rows: 10x40, 5x50
M. Lower Back: 15x"8", 5x"10"

Week 6 at April 5, 2004.

Monday (Cardio):

:30 sprint, :30 rest
:30 sprint, :25 rest
...
:30 sprint, :05 rest deep water running

Tuesday (Pecs, Serratus, Forearms):

30 push-ups

DB Presses: 10x40, 8x60, 5x65, 3x70
DB Incline Presses: 7x40
DB Incline Shoulder Presses: 10x40, 8x40, 10x40, 12x40
DB Flyes: 8x30, 8x40, 6x40
DB Incline Flyes: 8x30, 5x30

Wrist Curls: 25x25, 20x30,15x35
Reverse Curls: 20x55 bar, 10x65 bar

Wednesday (Cardio):

6 miles, HS course, in ~45 minutes

Friday (Quads, Calves, Delts):

30 push-ups

Squats: 12x135, 10x155, 8x175, 8x185, 6x195
M. Leg Extensions: 10x"12", 6x"14"
Calf Raises: 30x40, 15x50, 12x50, 11x60, 30x40

Overhead Press: 8x40, 10x40
DB Lateral Raises: 8x20, 4x25
DB Side Laterals: 5x25, 4x30, 5x25
DB Elbow-Out Rows: 8x40, 8x40

Saturday (Hamstrings, Triceps):

30 push-ups

DB Lunges: 10x40, 8x50
M. Lying Leg Curls: 6x"8", 3x"8"

Pull-ups: 9, 5
Close-Grip Bench Presses: 5x135, 8x115, 4x115
Bench Dips: 10x33, 10x44, 10x54
Standing Extension: 8x40, 5x50

Sunday (Biceps, Back):

25 push-ups

Chin-ups: 10, 5
Hammer Curls: 8x25
DB Incline Curls: 8x25, 3x30, 5x25, 2x30, 3x25, 4x25

Wide-Grip Pull-ups: 3
DB Shrugs: 20x55, 15x60, 10x65, 5x70
Middle Back Shrugs: 12x40, 12x50, 8x55
DB One-Arm Rows: 11x40, 9x40, 6x50
DB Left-Arm Rows: 12x40, 7x50
M. Lower Back: 15x"10", 10x"12", 5x"14"

Week 7 at April 12, 2004.

Monday (Cardio):

1 hour treading water

Tuesday (Pecs, Forearms):

49 push-ups (Played stupid 7-up game :mad: )

DB Presses: 10x40, 10x60, 8x65, 3x70, 2x70, 8x50, 1x70
DB Incline Presses: 8x40
DB Flyes: 8x30, 7x40, 4x45

Wrist Curls: 20x25, 20x30, 20x35
Reverse Curls: 20x55 bar, 20x65 bar

Wednesday (Cardio):

6 miles, HS course

Thursday (Quads, Calves, Delts):

30 push-ups

Squats: 12x135, 11x155, 8x185, 6x205, 6x215, 6x225, 4x225
Calf Raises: 30x40, 30x40, 30x40, 30x50

Overhead Press: 12x40, 10x40, 3x40
DB Lateral Raises: 8x20, 5x25, 6x20, 3x25
DB Side Laterals: 4x25, 4x25
DB Elbow-Out Rows: 8x40, 10x40

Friday (Hamstrings, Triceps):

20 clap push-ups

DB Lunges: 8x40, 7x50

Close-Grip Bench Presses: 11x135, 6x135
Bench Dips: 15x44, 12x54, 12x69, 12x77, 8x90

Saturday

Sunday (Biceps, Back):

20 clap push-ups

Chin-ups: 12, 6

DB Shrugs: 15x60, 12x65, 9x70, 6x75
Middle Back Shrugs: 12x50, 10x55, 8x60
DB One-Arm Rows: 10x45, 8x50, 6x55
DB Left-Arm Rows: 8x50, 6x55
M. Lower Back: 10x"12", 6x"14"

Chin-ups: 14

Week 8 at April 19, 2004.

Monday

Tuesday (Pecs, Serratus, Forearms):

30 push-ups

DB Presses: 12x40, 8x40, 7x50 | 6x70, 4x70, 4x70
DB Incline Presses: 6x55, 5x60, 4x60
DB Flyes: 4x40, 4x40
DB Incline Shoulder Presses: INJURY! Left shoulder sprain!

Wednesday (Cardio):

6 miles, HS course, in 42:15 with ~ 3 miles worth of torrential rain and wind. :db:

Thursday (Quads, Calves):

Squats: 12x135, 8x185 | 8x205, 8x225, 7x225
M. Leg Extensions: 8x"12", 8x"14", 6x"16"
Calf Raises: 30x40, 30x40, 30x40

Friday (Cardio):

Cardio: 5.5 mile jog, HH course.

Saturday (Cardio):

Cardio: 6 mile jog, HS course.

Sunday

"I felt extremely thin this morning and noticibly looked it, due to the large volume of cardio I did this week (30% of the miles I've logged since February 22) and the relatively few calories I am able to consume on the weekends. Luckily, I made it to school brunch this morning and had a huge breakfast: toast, 2 chocolate waffles with chocolate syrup and whipped cream and strawberries smothered in maple syrup, pear slices, a large ham and cheese omlette, eight pieces of fried bacon, a fourth plate of home fries, and about twenty-four ounces of orange juice. I don't even feel bloated. :tu: "

Week 9 at April 26, 2004.

Monday

"Went to the doctor today, looks like I most likely sprained my shoulder. I can start lifting again as soon as I have no pain from doing a set of rotator cuff exercises."

Tuesday

Wednesday (Pecs):

30 push-ups

DB Presses: 12x40, 8x40, 7x50 | 6x70, 2x70 STOPPED

"My shoulder pain is still there - it is fading though. Of course, since it has been eight days, I wanted to try working out again. During actual bench press I only felt a slight twinge of pain when the DB was fully extended over my chest, but I decided it wasn't safe to yet resume again. (Another lifter also observed that my left (hurt) arm was shaking a lot, which I didn't notice, while my right arm was relatively static.) So, I did a little ab work."

Thursday (Quads, Calves):

20 push-ups

Squats: 12x135, 8x185, 3x205 | 8x225, 8x225, 8x225
M. Leg Extensions: 8x"12", 10x"14", 7x"16"
Calf Raises: 30x40, 30x40, 30x40

"I've been eating candy like crazy for the past couple days, and not drinking hardly any water - that stopped at 1:30 PM today. I am now back on track.

I incorporated ab exercises between leg sets, mostly going in an exercise rotation: alternating flutter kick and reverse crunches on a swiss ball, hanging straight leg raises, and V-ups."

Friday (Cardio):

Cardio: 3 mile hill run.

Saturday (Abs, Various):

Abs: hanging straight leg raises, hanging leg raises, hanging pike raises, leg raises on swiss ball, flutter and reverse crunches on swiss ball, oblique presses.

"I also jumped a little bit of rope, and tested out my shoulder with some weighted pull-ups and dips, and did some rotator cuff exercises. The shoulder is a bit tender, but only on movements with my arm over my head with pressure pulling my shoulder backwards or in the same position but crossed over to my other shoulder."

"I've been considering getting most of my cardio through sprints, to build my speed and also to do running complementary to body-builder type legs, instead of the leaner long distance type."

Sunday

I have to ask... why in god's name are you only eating 1500 calories per day?

I have to ask... why in god's name are you only eating 1500 calories per day?

My basal caloric rate is 1664.0 calories per day. I probably get between 1500 and 1800 per day. The reason? Not sure, but I'm not hungry and haven't had any problems with energy levels (feeling drained, not able to do cardio, falling asleep in school).

My basal caloric rate is 1664.0 calories per day. I probably get between 1500 and 1800 per day. The reason? Not sure, but I'm not hungry and haven't had any problems with energy levels (feeling drained, not able to do cardio, falling asleep in school).

How do you expect to gain muscle eating next to nothing? If I had your shape, I'd be eating AT LEAST 2000 calories/day. With all the exercise you do, probably 2500 calories.

I haven't seen a full body pic, but from what I have seen, you have NO fat to lose and you are on even lower than a "cutting diet".

How do you expect to gain muscle eating next to nothing? If I had your shape, I'd be eating AT LEAST 2000 calories/day. With all the exercise you do, probably 2500 calories.

I haven't seen a full body pic, but from what I have seen, you have NO fat to lose and you are on even lower than a "cutting diet".

Thanks for the input, I'll try to up my calorie intake. I'm relatively new to nutrition in general. I have all the time to take it slow with bulking though.

Week 10 at May 3, 2004.

Monday (Abs, Biceps)

20 clap push-ups

Abs: hanging straight leg raises, leg raises on swiss ball, weighted leg raises on swiss ball, oblique presses.
Chin-ups: 15, 7x10, 7x10, 4x20, 12

"Damn shoulder, it's progressing though."

Tuesday (Pecs)

20 push-ups

DB Presses: 10x40, 8x55, 2x70 | 3x70, 5x65, 4x65, 4x65

"I had almost no drive in the weight-room, it was a last minute decision to lift, so I hadn't had a pre-workout shake. I had just woken-up from a nap 20 minutes before. I don't quite trust my shoulder yet - it's almost good to go though. Also, I felt very weak barely making four to five reps with 65's. It has been two weeks since I've done any pec work, and a bit more since I've done any tricep, back, or shoulder work."

"I can't wait for abs tomorrow though, and am in dire need of doing some cardio. I also need to do some hyper-extensions and other lower back work, since I'm doing so much ab work.

I need some tan too. It's been raining, cloudy, or cold for the past couple weeks."

Wednesday (Abs, Cardio)

20 clap push-ups

Abs: hanging straight leg raises, hanging pikes, weighted decline crunches, leg raises on a swiss ball, weighted leg raises on a swiss ball, reverse crunches on a swiss ball.

Cardio: 1.5 mile hill run

"Not having done hardly any cardio in quite a while and in the last few days of a cold I've had, I have to say it was very hard to run today.

I'm thinking about starting gymnastic lessons again, focusing on body-weight strength exercises and some basic floor gymnastics (handsprings and tucks)."

Thursday (Quads, Calves, Triceps, Cardio)

18 clap push-ups

Squats: 12x135, 8x185, 5x205 | 8x235, 8x235, 8x235
M. Leg Extensions: 12x"14", 6x"16"
Calf Raises: 40x40, 40x40

Frog Stands: ~30 sec, ~20 sec, ~10 sec
Bench Dips: 12x45, 12x70, 12x80, 12x90, 12x100

Cardio: 400m jog, {100m sprint, 100m walk } x 4, an hour of intense Ultimate Frisbee.

Friday (Delts, Abs)

20 push-ups

Overhead Press: 10x40, 8x40
DB Lateral Raises: 10x20, 8x25, 3x30, 5x25
DB Side Laterals: 6x25, 6x25
DB Elbow-Out Rows: 10x40

Frog Stands: 12 sec, 10 sec, 6 sec :lol:

Abs: hanging straight leg raises, leg raises on swiss ball, reverse crunches on swiss ball, weighted leg raises on swiss ball.

Saturday

"Spent the day with the seven person dorm across campus - throwing the 'ol frisbee around and tanning with Exotic Jamaican Tanning Lotion. :lol: "

Sunday (Biceps, Back, Abs)

Chin-ups: 12, 8x10, 5x15, 4x20, 3x20

DB Shrugs: 12x65, 10x70, 3x75 ("grip strength officially gone"), 12x60
DB Middle Back Shrugs: 12x50, 12x55
DB One-Arm Rows: 8x50, 5x55
M. Lower Back: 10x"12", 12x"14", 10x"16"

Abs: hanging straight leg raises

"Play an awesome hour long ultimate frisbee game today. My team would score and pull ahead by one, and the other would come back and tie. In the end, the other team won though. Final score was us 6, them 7. Rematch tomorrow night hopefully."

Week 11 at May 10, 2004.

Monday (Abs)

Abs: hanging straight leg raises, hanging leg raises, hanging pikes, leg raises on swiss ball, reverse crunches on swiss ball, oblique presses, oblique crunches.

"Played a tough hour long Ultimate Frisbee game, once again my team was way ahead through the first couple points and then lost it at the end. While on defense, I mostly guarded our school's top distance runner who incidently is also pretty fast. I'm also pretty fast, so more or less I ended up racing sprints with him all around the field - he didn't lose me once though."

Tuesday (Pecs, Abs)

20 rhythmic plyometric push-ups

DB Presses: 8x8x45 with :40 rest between sets

Weighted Crunches: 8x8x25 with :30 rest between sets
Leg Raises On Swiss Ball: 8x8x2.5 with :30 rest between sets

"Played another hour of Ultimate Frisbee tonight. Humid as hell - I was drenched in sweat."

Wednesday

"Played three games (to 7, to 7, to 3) of Ultimate Frisbee tonight in an hour and a half. Three things that really need to grow: shoulders, lats, pecs. Of course, everything else needs to get bigger too. ;) "

Thursday (Quads, Calves, Delts, Abs)

20 rhythmic plyometric push-ups

Squats: 8x135, 8x135, 8x155, 6x165, 4x175
M. Leg Extensions: 8x"14", 6x"16"
Calf Raises: 30x40, 30x40

Overhead Press: 10x40, 6x40
DB Lateral Raises: 5x25, 3x30, 5x25
DB Side Laterals: 8x25, 4x30, 5x25
DB Elbow-Out Rows: 8x40, 5x45

Twisting Crunches: 6x25, 5x25, 4x25, 3x25, 2x25, 2x25
M. Pull Down Crunches: 6x6x"19" (full stack weight)

"I also did a bunch of Frog Stands and planche holds on a swiss ball. I realized that I haven't been going all the way to parallel with my squats, so that's why my weight has drastically dropped."

Friday (Triceps)

20 plyometric pause push-ups

Bench Dips: 12, 12x45, 12x70 | 14x90, 10x90, 8x90

Saturday (Abs)

15 clap push-ups

Twisting Crunches: 8x2x25, 6x2x25, 5x2x25, 4x2x25
Reverse Crunches: 12x10, 10x2x10, 9x10, 7x10
Leg Raises On Swiss Ball: 8x2.5
M. Pull Down Crunches: 5x3x"19" (full stack weight)

"Preworkout thoughts: having a low enough BF% is neat - one can see immediate results. Not having done hardly any oblique work prior to Thursday ab work-out, I could just barely see any of my oblique striations even when flexed. Now (on Saturday) just by standing tall I can clearly see definition.

I weighed in at 137# today. My triceps are pretty sore. It's raining and chilly outside - how am I supposed to play a game of Ultimate?"

Sunday (Biceps, Back)

Chin-ups: 11, 6x15, 5x17.5, 5x20, 4x22.5, 4x10

Rear Pull-ups: 4
BB Shrugs: 10x95, 12x115, 10x125, 8x135, 7x155
BB Pull-overs: 10x40, 10x50
DB One-Arm Rows: 8x50, 6x55
M. Lower Back: 10x"14", 8x"16", 5x"18"

"This can't be good; I don't know what I BB bench, but my BB shrug must be getting close to my repping range for it. Why won't my pecs grow! :d_frown: I've been doing push-ups entirely too often as warm-up, so I'm cutting back on that."

Week 12 at May 17, 2004.

Monday (Abs)

Hanging Straight Leg Raises: 10, 7x5, 4x10, 6x5, 6
M. Pull Down Crunches: 8x3x"19" (full stack weight)
Weighted Crunches: 15x35
Reverse Crunches: 5x10, 10x10
Leg Raises: 5x10
V-Ups: 15
Leg Raises on Swiss Ball: 10

"Didn't have a plan for the weight-room as one can see. I played some Ultimate in light rain with massive thunder and lightening in the distance, but our game was kicked off the field by some authority figure after 30 minutes."

Tuesday (Pecs)

18 rhythmic plyometric push-ups

DB Presses: 8x8x45 with :20 rest between sets

"These give a massive pump. Let's hope it very inducive of hypertrophy too."

Wednesday (Abs)

15 rhythmic plyometric push-ups

Weighted Crunches: 8x8x35 with :25 rest between sets
M. Pull Down Crunches: 9x2x"19" (full stack weight)

Thursday (Quads, Calves, Delts)

Squats: 8x8x115 with :25 rest between sets
Calf Raises: 20x8x30 with :15 rest between sets

BB Overhead Press: 7x90, 4x90
DB Lateral Raises: 6x25, 3x30, 5x25
DB Side Laterals: 5x25, 4x30, 6x25
DB Elbow-Out Rows: 7x40, 6x40, 5x45

"8x8 squats weren't too bad, I probably should have upped the weight 5-10#'s, but I wasn't sure what 60% of my max was. I got some snickers from other lifters, but whatever. The calf raises majorly suck after the first three sets! I don't trust overhead DB movements anymore, hence the BB - lingering fear from my last injury. I don't want much bigger glutes than I have, I hope I'm not packing on mass back there."

Friday (Abs, Triceps)

Twisting Crunches: 11x25, 8x25, 5x25, 4x25, 4x25, 3x25, 3x25
M. Pull Down Crunches: 10x"19", 5x"19", 8x"19", 7x"19" (full stack weight)
DB Side Bends: 10x50, 10x60

Bench Dips: 12, 12x45, 10x45, 8x70, 8x90, 10x95, 8x100, 30, 15

"This was a messy day in number of reps and sets."

Saturday

"From 5 PM Friday to 1 PM Sunday I was traveling or at a farm in Pennsylvannia called Castoria to shoot trap. I nailed about 90% of my shots."

Sunday (Biceps, Back)

Chin-ups: 6x15, 4x3x15, 4x5
Preacher Curls: 3x60, 10x50, 4x50

BB Shrugs: 13x95, 13x115, 12x135, 10x155, 7x165, 5x170
BB Pull-overs: 10x40, 5x60, 7x50
BB Lying Rows: 10x50, 10x60, 10x70, 10x90, 5x100
M. Lower Back: 10x"14", 10x"16", 8x"18", 5x"20"

"Edit: I consulted some diagrams and I wasn't getting the full range of motion with the BB lying rows, woops."

Week 13 at May 24, 2004.

Monday (Abs)

Hanging Straight Leg Raises: 10, 6, 5, 4
Weighted Crunches: 8x8x35 with :10 rest between sets
DB Side Bends: 10x40

"I almost didn't complete the crunch set - got brutal in the last set. On the other hand, Hanging Leg Raises are starting to feel pretty easy. I have to hold onto a square bar, so the numbers are nearly always dependent on when my grip fails, rather then actual exercise failure. You have to squeeze pretty tight to hold onto this beast of a bar."

Tuesday (Pecs, Forearms)

15 rhythmic plyometric push-ups

DB Presses: 8x45, 8x60, 5x60, 4x70; 8x3x45 & 6x2x45 with :10 rest between sets
Push-ups: 7 with 3 secs up, 3 secs down

BB Wrist Curls: 15x60, 10x60
BB Reverse Wrist Curls: 5x30

"This was like pectoral exercise indecision hell. We got the start of an 8x8, then a change to Max-OT, but a change of mind, and attempted 8x8, which totally fails, having done too much pec work before-hand.

Wedneday (Abs)

Abs: mainly hanging straight leg raises and hanging ab scissors, also hanging leg-hip raises to side, hanging leg-hip raises, and cross-over split leg crunches (http://www.sixpacknow.com/zcsl.html)

"Basically played catch with the ol' frisbee for an hour. My pecs are a bit sore, surpisingly - I must have shocked them with the switch ups."

Thursday (Quads, Calves, Delts)

Squats: 8x8x120 with :20 rest between sets
Calf Raises: 20x8x30 with :10 rest between sets

BB Overhead Press: 8x90, 5x90
DB Side Laterals: 8x8x15 with :15 rest between sets (start positions: 3 sets front, 3 back, 2 side)
DB Elbow-Out Rows: 8x40, 8x40

"So intense. Stairs barely climbable. Want Ultimate - can't."

Friday (Abs, Triceps)

20 slow push-ups

Hanging Leg Raises: 5, 6, 4
Hanging Ab Scissors: 12
Hanging Leg-Hip Raises: 10
M. Pull Down Crunches: 20x"10", 10x"19", 7x"19"
Concentration Crunches: 20, 20, 15, 20 (all arms-over-head)
Cross-Over Split Leg Crunches (Per Side): 20, 15 (all arms-over-head)

Bench Dips: 25, 10x44, 10x66, 10x77, 10x89, 10x99, 25, 16

"I don't know if I mentioned this before, but with abs, I often don't do all the sets of one exercise consecutively. I alternate between the various exercises - not always in a particular order. This does not follow if I'm doing 8x8's or a ladder progression (usually five or more sets long)."

Saturday

"Play a game of jail-break in the dark for an hour tonight. As a hider, I stalked about ten to twenty feet behind the seekers following them to the jail. I got caught once at the end of the first of the three games when I made an all out dart to call a jail-break. In the last game, I was moving up towards the jail, and one person saw me and yelled it out, so I made a dart around the back of the jail (there was a row of thick pine-trees making it only possible to break in from the sides or front) to the other side, but there were six seekers standing there so I sprinted straight through them and out into the field. Four of them followed me, but I kept running, three got winded pretty quick and the fourth one was catching up as I got winded so at the last moment when his hand was just about to tap me -- no more than half a foot away -- I skidded to a stop, totally reversed direction, and got away.

I imagine if one were to play a lot of jail-break, they could vastly improve their cardiovascular and respitory systems."

Sunday (Abs, Biceps, Back)

Weighted Crunches: 6x6x35 with :10 rest between sets
DB Side Bends: 10x40, 10x50, 10x60, 10x65

Pull-ups: 12
Chin-ups: 8, 5

Preacher Curls: 8x4x45, 6x45, 5x45, 4x45 with :15 rest between sets

Shrugs: 8x115 BB, 10x60 DB
BB Bent-Over Rows: 8x8x60 with :15 rest between sets
M. Lower Back: 10x"14", 8x"16", 6x"18"

"I picked too much weight for my 8x8 preacher curls, and I just barely made the BB Bent-Over Rows sets. Once again, the pull-ups and chin-ups were interspersed with my workout.

Summer Goals


Get major tan
Add mass - particularly to my chest, shoulders, biceps, and lats.
Reduce my strength deficit.
Take gymnastics
Let my hair grow

Week 14 at May 31, 2004.

Monday

"I was working on my handstands and cartwheel progressions. My one-handed handstand balance is nearly right, I should have them in a few days - oddly enough it's with my left arm that I usually end up balancing on. I can now do cartwheels with my left-hand behind my back.

I'm also going to specifically strengthen my hip flexors for straddle and leg extension holds. (http://www.bodybuilding.com/fun/alissa2.htm)"

Tuesday (Abs, Pecs, Forearms)

Hanging Leg Raises: 6, 6, 6
Double Crunch: 30 (hands-over-head), [50, 25, 12, 6], 50
Cross-Over Split Leg Crunches (Per Side): 20, 10 (all arms-over-head)
Double Crunches: (8 hours later) 75, 25, 25, 25, 25

DB Press: 10x40, 10x50, 4x70, 3x70, 4x65
Incline Flyes: 10x25, 6x30, 8x30
BB Press: 15x105, 10x135
BB Incline Press: 10x90
BB Pull-overs: 10x40, 4x60

BB Wrist Curls: 15x60, 10x60
DB Reverse Wrist Curls: 10x10

"I'm reevaluating my goals. See my last post."

Wednesday

"The school has closed the weight-room for today and tomorrow. I am so mad and know not what to do. I move out of the dorm after my last exam tomorrow."

Thursday

"The diet plan for this summer is to eat protein like crazy, fish and slabs of meat at every meal. It looks like I'm going to have to do quads, calves, delts tomorrow then hamstrings and triceps Saturday to get back on schedule."

Friday

"I'm lifting quads, calves, delts, and tris tomorrow morning after my Writing SAT II."

Saturday

"I officially want to cause pain to whoever decides when and whether my school weight-room is open. Today I was told 'the campus is busy,' thus obviously that means lifting weights is not allowed. Sunday shall be Thursday and Friday's normal work-out and Monday shall be Sunday's."

Sunday

"I was not aware that today is graduation and yesterday the school was just getting ready for it. So, once again, the weight room is not open. There was actually hundreds of white chairs and a buffet right outside the weight room in the main lobby. I don't think it would have been appreciated if I was sweating and blasting music within sight of all the guests.

Tomorrow: quads, calves, delts, tris, abs; Tuesday: back, biceps; Wednesday: pecs, forearms, abs. Thursday: off. Then my regular Thursday and Friday schedule pushed ahead to Friday and Saturday."

Week 15 at June 7, 2004.

Monday (Abs, Quads, Calves, Delts, Triceps)

30 push-ups

Hanging Straight Leg Raises: 8, 8, 5, 3
Double Crunches: 75

Squats: 6x6x120 with :10 rest
Calf Raises: 20x5x30 with :10 rest

BB Overhead Press: 8x90, 5x90
DB Lateral Raises: 14x15 fr, 10x15 s, 6x15 b, 8x15 fr, 8x15 s, 7x15 b
DB Side Laterals: 10x15 fr, 10x15 s, 9x15 b
DB Elbow-Out Rows: 8x40, 8x40

Bench Dips: 25, 10x44, 10x66, 10x88, 25

"I got real dizzy and sick feeling right after my leg portion. Fr = front, s = side, b = back in reference to DB start positions.

Tanned 12-3 PM - SPF 30."

Tuesday (Biceps, Back)

Chin-ups: 12, 7
Pull-ups: 5

DB One-Arm Curls: 8x20, 4x25, 5x20, 3x25, 4x20, 2x25

DB Shrugs: 7x40, 8x60, 6x70
BB Bent-Over Rows: 8x60, 8x70, 8x70, 7x70, 7x70
M. Lower Back: 8x"14", 8x"16", 3x"18"

"Tanned 1-3 PM - SPF 15."

Wednesday (Abs, Pecs, Forearms)

20 rhythmic plyometric push-ups

Hanging Straight Leg Raises: 8
Weighted Crunches: 15x35, 14x35, 13x35, 11x35, 10x35
M. Pull Down Crunches: 15x"19", 8x"19", 5x"19" (full stack)

DB Press: 8x40, 8x50, 8x65 | 5x70, 4x70, 3x70
BB Press: 20x95

BB Wrist Curls: 18x60, 12x60

"Tanned 1:30-3:30 PM - SPF 15."

Thursday

Friday

Saturday (Quads, Hams, Calves, Delts, Triceps)

30 push-ups

Squats: 8x135, 8x155, 8x175, 8x195, 6x205, 5x205
Leg Curls: 8x"7", 6x"7"
BB Standing Calf Raises: 20x115, 15x115, 15x155, 6x175

Overhead Press: 8x90, 6x110, 4x110
DB Side Laterals: 8x8x15 with :10 rest - 3f 3b 2s
DB Elbow-Out Rows: 8x2x40

BB Tricep Extensions: 10x50
Bench Dips: 20, 10x44, 10x88, 10x88, 30
DB Standing Extensions: 6x60

Sunday

"Tanned 2:45-3:45 PM - SPF 15."

Week 16 at June 14, 2004.
Max-OT Strict Week 1

Monday (Abs, Biceps, Back)

Twisting Crunches: 6x25, 4x25, 3x25
Side Bends: 12x40, 10x50, 8x60, 6x70

Chin-ups: 8
Alternate DB Curls: 16x20, 10x25, 2x30, 6x20, 8x20

BB Bent-Over Rows: 12x60, 12x70, 10x85, 6x105
DB Shrugs: 10x60, 8x65, 7x70
DB Middle Back Shrugs: 10x40, 10x50, 8x60
M. Lower Back: 7x"13", 8x"16", 6x"18"

"Today's workout is residue from what was supposed to be yesterday's. I'm going Max-OT strict starting tomorrow. I'm done with these crap work-outs."

Tuesday (Pecs, Shoulders, Triceps, Abs)

DB Bench Press: 12x40, 10x40, 6x55, 3x60, 1x70 | 6x70, 5x70, 4x70
DB Incline Bench Press: | 6x60, 5x65

Front Press: | 5x89, 5x89
Side Laterals: | 7x25, 6x25

Bench Dips: 10, 10x45, 8x70, 12x88
DB Lying Tricep Extensions: | 6x25, 4x25

Straight Leg Raises: 8x10, 10x12.5, 10x15
M. Pull Down Crunches: 9x"19", 6x"19" (full stack weight)

"Tanned 2:15-3:00 PM - SPF 15 UV 9.

I basically can't use bench dips anymore because I can't go heavy enough with them. I never go to failure, my 12x88 today would have failed around 20 and my max is at least my weight. The pressure with just 90#s is huge on my knees and legs - that's so much to hold on my lap. It's kind of sad that I'm so strong in that movement but was only using 25's on my tricep extensions.

I wasn't sure what to use for straight leg lifts. If I use them again, I'm going to work with 17.5."

Wednesday

"Had a negligible amount of vodka this evening."

Thursday (Back, Biceps, Forearms)

Bent-Over Barbell Rows: 12x50, 10x50, 6x70, 3x90, 1x110 | 5x110, 4x110, 5x105
DB One-Arm Rows: | 6x55, 6x55

M. Lower Back: 8x"12", 10x"17" | 6x"20", 4x"22" (2 less than stack)

Alternate DB Curls: 7x30 | 4x35, 2x35, 6x30
Straight Bar Curls: | 4x70, 4x65

BB Wrist Curls: 12x65 | 10x75
DB Wrist Curls: 10x40

Seated Hamstring Stretch: 1:00
Groin Stretch: 1:00 (knees on the ground! but not head)
Kneeling Hip Flexor Stretch :30

"I have extra sets lying around in there because I misestimated what weight to use for those exercises. I think I've figured out how I can use my gym's equipment for hyperextensions, so I'll do that next time.

Stretching was after a hot bath and some jump-roping to warm up. I also did seated hamstring and groin stretches in the tub. I hate stretching.

Tanned 2:40-3:20 PM - SPF 15 UV 9. 1 post-workout ATW shake."

Friday (Quads, Hams, Calves, Abs)

Squats: 12x135, 10x135, 6x165, 3x185, 1x200 | 4x200, 4x195, 3x190
Lunges: 6x50, 6x50
Leg Curls: 7x"6"
Standing Calf Raises: 12x185, 12x205, 10x215

Seated Hamstring Stretch: :30, :30
Groin Stretch: :30, :30
Kneeling Hip Flexor Stretch: :30, :30

Straight Leg Raises: 10x17.5
Leg Lifts: 10x20, 10x20, 8x25
M. Pull Down Crunches: 10x"19", 8x"19" (stack weight)
Weight Overhead Crunches: 10x25, 10x35
Weight Behind Crunches: 10x25, 20x20

"Bad workout, bad workout, good stretching, bad workout. My mind just wasn't there today. I wanted to do stiff legged deadlifts, but then I realized that I didn't know how, so I jumped on the leg curl machine, and then said %!@* it.

I was actually packed up and out of the gym (after leg lifts), but after ten minutes, my ride still wasn't there, so I went back in and rushed through some upper ab exercises, which didn't turn out so good.

On seated ham stretch, I got my hands holding my heels and my chest nearly to my legs. On groin stretch, I got my knees to the ground and my head to my feet!

1 post-workout ATW shake. 1 pre-bed ATW shake."

Saturday

"1 pre-bed ATW shake."

Sunday

"Tanned 1:15-3:25 PM - SPF 15 UV 6-7."

Week 17 at June 21, 2004.
Max-OT Strict Week 2

Monday (Chest, Shoulders, Triceps, Abs)

DB Bench Press: 12x40, 10x40, 6x50, 3x65, 1x75 | 9x75, 4x80, 3x80
DB Incline Bench Press: | 3x70, 4x65

Push Press: | 5x111, 5x100
Side Laterals: | 8x25, 8x25

Bench Dips: 10x44, 10x66, 10x88, 5x110
DB Lying Tricep Extensions: | 4x25, 4x25

Lying Leg Lifts: | 10x22.5, 9x22.5, 8x22.5
Crunches: | 8x35
M. Pull Down Crunches: 10x"19" (full stack weight)

"Tanned 1:30-3:20 PM - SPF 15 UV 9. 1 pre-bed ATW shake."

Tuesday (Back, Biceps, Forearms)

50 Pull-ups: 11, 7, 7, 6, 6, 6, 7
Bent-Over Barbell Rows: | 6x105, 6x95

Alternate DB Curls: | 4x35, 4x35
Straight Bar Curls: | 4x75, 4x70, 5x65

BB Wrist Curls: | 8x75, 9x70
DB Wrist Curls: | 8x35

"Pull-ups were so much easier last Fall when I weighed about 128#s. I could bust out 18-20 no problem. I've been living in the past - I thought I could still do it. It seriously took me more than five minutes to get from the pull-up bar back into the weight-room - I'm going to have to run next work-out to make my rest interval.

I really need to get back on track with my ab workouts too, the last couple times have been very crappy. I wish I had the apparatus required to do cable crunches.

1 post-workout ATW shake. 1 pre-bed ATW shake."

Wednesday (Quads, Hams, Lower Back, Calves, Abs)

Squats: 12x115, 10x115, 6x155, 3x185, 1x200 | 5x200, 5x200, 5x200
Lunges: | 6x55, 5x55
Stiff Leg Deadlift: | 6x70, 6x70

Standing Calf Raises: | 10x225, 10x240, 8x250

Leg Lifts: | 7x25, 10x22.5, 10x22.5
Crunches (Plate Over Face): | 12x35, 12x45, 10x45

Seated Hamstring Stretch: :30, :30
Groin Stretch: :30, :30
Kneeling Hip Flexor Stretch: :30, :30

"Tanned 1:50-2:50 PM - SPF 15 UV 9. 2 ATW shake.

I forgot my DB side bends. Though, my crunches were quality -- good, held contractions -- but not to failure! Ahhh, I could have gone to about 15-18, probably pushing 20. I'm going to hold two 25's and a 5 next time. I wish my abs were bigger, but they seem to just be ungodly strong - I'm going to end up repping half my weight before you know it (I'm only less than twenty pounds away).

My squat form was nearly perfect (on a few reps I only went about 90-95% of the way down). I even did the walk up to the barbell and take a deep breath. It was amazingly good. (I adjusted my squat warm-up too, previously I had been working a little heavy.)

I also did my first deadlifts today -- my form was slightly off but it'll be fixed next time. I have a very long range of motion; my bit of stretching is paying off.

I also found out that my bent-over barbell row form is a bit incorrect."

Thursday

"I got about 20g of protein from Reese's Peanut Butter Cups. :lol: I had two tuna steaks for dinner.

After viewing one of Jeremy's posts, I decided to break my routine down into push/pull, quad/hip, front/back core. Everything is balanced correctly except my core exercises: I don't have any direct back core, which isn't good."

Friday (Chest, Shoulders, Triceps, Abs)

DB Bench Press: 12x40, 10x40, 6x55, 3x70, 1x80 | 5x80, 2x80, 4x75
DB Incline Bench Press: | 4x65, 3x65

Front Press: | 2x100, 6x90
Side Laterals: | 8x25, 7x25

Bench Dips: 10x66, 10x88
Tricep Extensions: 8x25 | 3x30

Crunches (Plate Over Face): | 12x50, 12x45, 12x45
Side Bends: 6x40 | 10x60, 10x70

"My lifting suffered because I was on a compressed time schedule and had to shorten my rest periods into the 1:30-2:00 range; I had to elimate one set side laterals, two sets of bench dips, and the three sets of leg lifts."

Saturday

Sunday

"I had a lot of vodka around 3 this morning and payed homage to the porcelain god - in fact, I passed out with my head in the bowl and was sick all this morning. Lifting is going to be interesting tomorrow night."

Week 18 at June 28, 2004.
Max-OT Strict Week 3

Monday

Tuesday (Back, Biceps, Forearms, Abs)

50 Pull-ups: 13, 10, 8, 7, 6, 6
Bent-Over Barbell Rows: | 6x105, 5x95

Alternate DB Curls: | 5x35, 5x35
Straight Bar Curls: | 5x75, 5x75, 4x75

Barbell Wrist Curls: | 10x75
DB Wrist Curls: | 10x35, 9x40

Hanging Knee-Hip Raises: | 8x25, 8x25
Crunches (Weight Over Face): | 12x55, 14x60, 12x60
Side Bends: 8x40 | 10x70, 9x75

"2 ATW shakes.

I wasn't getting the full range of motion all the way through so I dropped weight on bent-over rows. I find it slightly amusing that I wrist curl the same weight I use for straight bar curls.

I haven't been getting nearly enough protein, only about 100g on a good day."

Wednesday (Quads, Hams, Lower Back, Calves)

Squats: 12x115, 10x115, 6x155, 3x185, 1x205 | 5x205, 5x205, 5x205
DB Lunges: | 5x60
Stiff Leg Deadlifts: 6x90, 6x100, 6x100
Standing Calf Raises: 8x250, 10x255 | 8x270

Seated Hamstring Stretch: :30
Groin Stretch: :30
Kneeling Hip Flexor Stretch: :30

"3 ATW shakes. I should have stretched more, grr."

Thursday (Chest, Shoulders, Triceps, Abs)

DB Bench Press: 12x40, 10x40, 6x50, 3x65, 1x80 | 4x80, 3x80, 3x75
DB Incline Bench Press: 8x60 | 4x65, 4x65

Side Laterals: | 7x25, 7x25, 7x25

Bench Dips: 10x44, 10x66, 10x88, 8x110
DB Lying Tricep Extensions: | 5x30, 5x30

Crunches (Weight Over Face): 10x65, 10x65
M. Pull Down Crunches: 12x"19"

"Tanned 12:30-4 PM SPF 15 UV 8. 1 ATW shake.

Machine pull down crunches were amazing easy, I could have continued to about 16 maintaining full range of motion, too bad the machine doesn't go any heavier. Today, I warmed up a little too light at the x6 and x3 marks.

I've gained an inch on my cold unflexed bicep measurement, and .75" on my flexed forearm. My triceps, calves, and lats have had the best growth. I'm starting to get discouraged though and my workouts are running very long an hour and fifteen if I'm lucky to an hour and thirty or forty-five (such as today)."

Friday

"Tanned 12:30-3:30 PM SPF 15 UV 9.

I went to a party and once it wound down moved it over to my house. I ended up having sips of Peppermint Schnapps, Limoncello, and vodka -- Absolut and a bit of Everclear -- but didn't drink enough to get more than a slight buzz. As a host at this portion and being a bit low on alcohol volume, I felt I should let the others have their fill."

Saturday

"Was on a boat from 2:30-4:00 PM SPF 15 UV about 9.

The gym is closed on Saturdays and Sundays, and I didn't even know! :mad: But I've since learned (as of July 5th) that I can call the football coach and he'll open it up for me. :cool: "

Sunday

"I've decided that my biceps need major work, everything else has continued to develop well. Thus, I will particularly be concentrating on my biceps and all deltoid heads. I think this will be a key step in the enhancement of my physique."

Week 18 at July 5, 2004.
Max-OT Strict Week 4

Monday (Back, Biceps, Forearms, Abs)

50 Pull-ups: 13, 9, 9, 7, 7, 7
Bent-Over Barbell Rows: | 6x95, 6x95

Alternate DB Curls: | 6x35, 5x35
Straight Bar Curls: | 4x80, 4x75 (fuck), 5x75

BB Wrist Curls: | 9x80, 8x80
DB Wrist Curls: | 9x40

Hanging Knee-Hip Raises: | 10x25, 8x25
Crunches: | 10x65, 12x60
M. Pull Down Crunches: 10x"19"

Cardio: ran first 1.25 miles of XC course

"1 ATW shake.

It's time to ease back into running. The XC course is now basically an obstacle course with grass as high as my pecs, downed trees, and ditches - it's fun! They've really let it go wild with all the construction elsewhere.

The direct biceps exercises had 3-4 second negatives. The pull-ups had explosive concentrics and controlled negatives with bar to collar bones or a bit lower.

I found out that I'd been doing my split wrong. The rest should always be after leg day, not the same day each week, oops. Next week I'm changing up my exercises since it'll be my fifth week.

I hope to be able to drive before the end of the month. (I'm a year late in getting my license already - a lot of my friends have the same problem. That's what boarding school does to you.)"

Tuesday (Quads, Hams, Lower Back, Calves)

Squats: 12x115, 10x115, 6x155, 3x185, 1x210 | 5x210, 5x210, 4x210
Stiff Leg Deadlifts: 6x115, 6x115, 6x115
Standing Calf Raises: 8x270, 7x275, 7x275

Seated Hamstring Stretch: :30, :30
Groin Stretch: :30, :30
Kneeling Hip Flexor Stretch: :30, :30

"I cut out the lunges to reduce the volume of leg training as I'm starting running again. I need to work up to this schedule: easy 6 miles, 4 on grass, 6 on hills, 4-5 relaxed, 6 in park or beach, 4 easy, 5 on soft surface with pick-up last .5, rest. I may add a 2-3 mile every morning to further increase my mileage. Not sure yet how I'm going to work leg day in there.

I'm getting pretty damn flexible, despite only stretching once a week."

Wednesday

Thursday (Chest, Shoulders, Triceps)

DB Bench Press: 12x40, 10x40, 6x60, 3x70, 1x85 | 4x85, 2x85, 2x85
DB Incline Press: | 5x65, 5x65, 5x65

Lateral Raises: | 8x25, 8x25, 8x25

Bench Dips: 10x44, 10x66, 10x88, 10x110
DB Lying Tricep Extensions: | 6x30, 4x30

Cardio: ran first 1.25 miles of XC course

"OK, I walk into the gym, pull out my post-it note, watch, and water bottle and put them on the table; then I look over and what do I see? One of the 80# hex DBs, in two freaking pieces with its solid metal handle broken right in half. Well fuck! Good thing I'd been psyching myself up all last night and today to use the 85's anyways. Lifting is totally mental. (But obviously I still need the help of the damn 80's to get in the desired rep range.)

There's a difference between side laterals and lateral raises, BTW.

I don't know if I've mentioned it before, but with all my tricep exercises I use 2-3 second negatives and explosive concentrics.

I weigh 147#s now. I've gained about 5#s of muscle in the past four weeks!"

Friday (Back, Biceps, Forearms, Abs)

50 Pull-ups: 13, 9, 6, 9, 8, 5
Bent-Over BB Rows: 6x100, 6x100

Alternate DB Curls: 5x40, 5x40
Straight Bar Curls: 4x85, 2x85, 5x80

Hanging Knee-Hip Raises: 8x25
Crunches (Weight Over Face): 10x60, 10x70, 10x70

"I could not hold onto anything today, my hands kept getting sweaty. That 6 in the pull-ups is resultant of that."

Saturday

"Thanks to Jeremy and rtestes I've learned that I have been getting enough protein in my diet. Weight is in KG times 1.4 to 1.6 for an elite athlete."

Sunday

"Tanned 1:20-3:00 PM SPF 8 oil UV cloudy."

Week 19 at July 12, 2004.
Max-OT Strict Week 5

Monday

"I just realized that everytime I had written 100# for bench dips, it should have been 110#. (So I've changed it.) Two 20 KG weights and a 10 KG, or two 45# and a 10 KG is always what I had on my lap.

Tuesday

"Tanned 1:50-3:10 PM SPF 8 oil UV 5.

Weather.com says it's mostly cloudy but it's been nothing but sun, so the UV is probably higher."

Wednesday (Chest, Triceps)

DB Bench Press: 12x40, 10x40, 6x60, 3x70, 1x85 | 2x85, 5x75, 4x75
DB Incline Bench Press: | 5x65, 5x65, 5x65

Bench Dips: 12x66, 12x88
DB Lying Tricep Extensions: 5x30

"You would think getting my driver's license today would give me extra energy in the gym, but I guess it didn't because today was a horrible workout. Everything felt really heavy, it's like I had taken a couple weeks off. I couldn't even bring myself to finish the workout - it was depressing.

One of the 80's is broke so I couldn't use them.

I think I'm going to finish off this week and then move to bodyweight exercises and pylometrics. I'm going to see if I can find someone who will instruct a 17 year old male in gymnastics."

Thursday (Back, Biceps, Forearms)

50 Pull-ups: 13, 11, 10, 9, 8
Bent-over Barbell Rows: 6x105, 6x100, 6x100

Alternate DB Curls: 6x40, 5x40, 4x40
Straight Bar Curls: 3x80, 2x80

"I guess my biceps were wiped after three sets alternate DB curls with 40's because last time I had 4x85, 2x85 on straight bar curls after two sets of them.

I'm not going to stop lifting, but I have to do something about my bench press form because I lower the weight and stop it at the sides of my pecs and then press up, which makes it very hard to consistently press the weight.

Also, I was reading today in the Weight Training forum that it's normal for your weights to vary according to your energy levels and how your body is feeling, as long as it's an upward climb than it's all good.

I'm going to concentrate on incline press as that's one of my least worked pectoral planes of motion.

I need to get out in the sun a lot more. I'd like to party this weekend too."

Friday (Quads, Hams, Lower Back, Shoulders)

Squats: 12x115, 10x115, 6x165, 3x185, 1x215 | 6x215, 6x215, 4x215
Stiff-Legged Deadlifts: 6x100 | 6x125, 6x120, 6x115

Seated Military Press: 12x65, 8x85, 4x100 | 6x105, 5x110
Lateral Raise: 8x15 | 6x30, 6x30
DB Elbow-Out Rows: | 8x50, 6x55

"Didn't think I would be able to complete it all in the time I needed to, so I cut calves, and was thus exactly right time-wise. I might start wearing a belt for the squats, they're getting heavy. Squat / LBM is 1.6 - that's estimating my BF% at 10% which is high.

I wanted to do hack squats but I forgot to study their form so I opted for regular old make your butt huge squats.

I need to go eat a lot of meat now."

Saturday

"Forgot that the gym is closed on Saturday and Sunday so shoulder workout was on Friday."

Sunday

"This coming week I have to start my running. I definitely still want to find someone to train me in gymnastics."

Week 20 at July 19, 2004.
Max-OT Strict Week 6

Monday (Back, Biceps, Forearms)

50 Pull-ups: 14, 11, 10, 8, 7
Bent-Over BB Rows: | 6x105, 6x105, 6x105

Alternate DB Curls: | 5x40, 4x40, 4x40
Incline DB Curls: | 3x30, 8x25
Alternate DB Curls: | 3x35

Crunches: 10x60 | 12x75, 8x75

"I'm going to wear my heart rate monitor to bed, and when I wake up wipe the sensors with spit and then press Start on the watch and see what my resting heart rate is.

Result: 72 BPM. My dad has a fast heartrate and takes medication for it. During swim season I was at 52 BPM though."

Tuesday (Quads, Hams, Lower Back, Calves, Shoulders)

Squats: 12x115, 10x115, 6x165, 3x195, 1x220 | 6x220, 6x220, 5x220
Standing Calf Raises: 8x205, 3x255 | 8x270, 6x270
Stiff-Leg Deadlifts: 6x100 | 6x125, 6x125, 6x125

Seated Hamstring Stretch: :30, :30
Groin Stretch: :30, :30
Kneeling Hip Flexor Stretch: :30, :30

Seated Military Press: 10x65, 6x85, 3x100 | 6x110, 6x110
Lateral Raises: 8x15 | 7x30, 7x30
DB Elbow-out Rows: | 6x55, 8x50

"Lot's of sets, I actually ate a little bit after legs and stretching to replenish my energy. Other people came in and finished their entire workouts before I was finished.

I'm definitely going to get myself hooked up with a gymnastics trainer. I may or may not stop lifting and move to a total bodyweight and gymnastic routine. I've wanted to be a gymnast for as long as I can remember so I think it is about time I at least try to realize this dream.

Gymnastic goals (in no particular order): planche, aerial, flares, iron cross, front and back lever, front flip, and back tuck."

Wednesday

Cardio: ran first 1.25 miles of XC course, average HR 159.

Thursday (Chest, Triceps, Abs)

DB Bench Press: 12x40, 10x40, 6x60, 3x65, 1x70 | 9x75, 6x75, 4x75
DB Incline Bench Press: | 5x65
Push-ups: 12x45, 12 at ~60 degrees

Bench Dips: 10x66, 10x88
Weird Bar Tricep Extensions: 9x65, 3x75

Dragon Flag Eccentrics: 2x(1/3 to 1/2), 1x(1/3)
Hanging Straight-Leg Raises: 3 full

Side Bends: 10x40, 6x60 | 10x70, 9x75

Cardio: 1 mile in about 7:45. I'm not sure if it's that I'm out of running shape or that I'm almost 20 pounds heavier than last XC season.

"I think the weird bar weighs 35 pounds, it's a lot heavier than the EZ curl bar, but not as heavy as the straight bar.

Only doing the eccentric portion of a dragon flag (http://www.aussierulescanada.net/Northwind/Tra1n1ng/dragonflag.html) completely wiped my abs out. 3 hanging straight-leg raises afterward is pitiful, but that's what happens. I tried an L-sit between benches but I couldn't even get my legs off the ground, lol.

This link (http://www.evfit.com/200207.htm) has a lot of cool ab exercises."

Friday (Back, Biceps, Forearms, Abs)

50 Pull-ups: 15, 12, 10, 7, 6
Bent-Over Barbell Rows: 6x110, 6x110, 6x110

Alternate DB Curls: 5x40, 5x40, 4x40
Hammer Curls: 5x30, 5x30

L-Sits: :23, :20, :18
Dragon Flags: 2, 2

"Tanned 1:40-3:10 PM SPF 8 oil UV 8.

Already I can generate a lot more core tension."

Saturday

"Tanned 11 min on front, 10 min on back - UV 9, 2-2:50 PM SPF 8 oil UV 9."

Sunday

Cardio: 15, 5, 10 minutes of running Virginia Kendall park (many, many steep! hills) and the Ledges (heavily forested trails up and down and around huge rock formations). Between sets I waited for my HR to drop below 150. My HR probably maxed out pretty close to 200.

Week 21 at July 26, 2004.
Max-OT Strict Week 7

Monday (Shoulders, Abs)

Seated Military Press: 10x65, 6x85, 3x105 | 6x115, 6x115
Lateral Raise: 8x15 | 7x30, 7x30
DB Elbow-Out Rows: | 8x55, 7x55

L-Sits: :25, :13
Dragon Flags: 2

Side Bends: 8x55 | 10x75, 8x75

Tuesday

Cardio: swam a little bit.

Wednesday (Chest, Triceps, Abs)

DB Incline Bench Press: 12x40, 10x40, 6x50, 3x60, 1x70 | 6x70, 6x70, 6x70, 4x70
Push-ups: 20

Bench Dips: 10x66, 10x88, 10x110, 10x135

M. Pull Down Crunches: 10x"10", 10x"15", 9x"19"

Thursday (Back, Biceps, Forearms)

50 Pull-ups: 16, 11, 9, 9, 6
Bent-over BB Rows: 6x115, 6x115, 6x115

Alternate DB Curls: 6x40, 5x40, 4x40
Cross-body Hammer Curls: 6x30, 6x30

Cardio: jogged 2.1 miles in 19:30

"Tanned 15 min front UV 6, 2:00-2:45 SPF 8 oil UV 6.

I jogged that 2.1 miles at a very comfortable pace. I don't know why I timed something that wasn't race-pace as it doesn't accurately reflect my fitness level, which aerobically isn't so good but is better than that.

I'll time a 5K on Sunday or so, expecting a 25-27 minute time."

Friday

Cardio: ran for 30 minutes at Kendall.

Saturday

Sunday

Week 22 at August 2, 2004.
Max-OT Strict Week 8

Monday (Chest, Triceps, Obliques)

DB Incline Bench Press: 12x40, 10x40, 6x50, 3x60, 1x70 | 6x75, 6x75, 5x75, 4x75

Bench Dips: 10x66, 10x88, 10x110, 10x135, 10x160

DB Side Bends: 10x55 | 10x75, 10x75

Cardio: ran first 1.25 miles of XC course.

"Tanned 45 minutes UV 9."

Tuesday (Back, Biceps, Forearms, Abs)

50 Pull-ups: 17, 12, 9, 7, 6
Bent-Over BB Rows: 6x115, 6x120 | 6x125

Alternate DB Curls: | 6x40, 5x40, 4x40
Cross-Body Hammer Curls: | 6x30, 6x30

Hanging Straight Leg Raises: 7
Dragon Flags 2:
Crunches (Weight Overhead): 12x55 | 9x70, 9x70, 9x70, 9x70

"Tanned 40 minutes UV 9.

No suntan lotion lately, and it's helping a lot; despite being light-skinned, I don't burn even with 40 minutes of direct sun exposure. 5# increments are too small for BB rows, my lats continually get a lot stronger from session to session."

Wednesday (Shoulders)

Seated Military Press: 12x65, 6x85, 3x105 | 6x120, 6x120
Lateral Raises: 10x15 | 8x30, 8x30
DB Elbow-Out Rows: | 8x55, 7x60

Cardio: 1 mile in 6:15

"I don't even like looking at that time, yuck. I want to put on another 20-30#s of muscle.

I really am starting to not like the fact that we are required to play at least two seasons of sports at my school (the other season can be conditioning or some other activity if you're an upperclassman like me.) I'd like to either:

Body-build, body-build, body-build
Body-build, swim, body-build

But neither is possible. So I could:

Body-build, swim, sprint in track (let XC down)
XC, swim, body-build (most likely)
XC, swim, sprint in track (yuck)
XC, body-build, sprint in track (let swim team down, but do first two seasons with my roommate, which is awesome)

I weight-train my own way throughout any running season. Our XC team sucks this year, so they need all the help they can get, even me who hasn't been that good. The swim team is going to be very strong this year, but every member counts if we want to do extremely well; I also told them never to let me quit varsity again (which I did sophmore year and I regret a lot), oops, lol. I don't have a sport for spring season, but I think I could do well sprinting short distance in track."

Thursday (Abs)

Crunches: 12x55 | 9x75, 9x75, 8x75, 7x75

Cardio 1: 1 mile easy
Cardio 2: 3.1 miles on XC course in 26:15

"The 5K wasn't pushed as hard as I would to race but I was definitely trying. And, once again, I am sorely disappointed at the sad state I'm in.

I have a strong desire to time everything I run and run it fast, lol. Bad habit.

Amazing! I didn't think exrx.net would have a page for the muscle-up! (http://www.exrx.net/WeightExercises/Power/WtPowerStraight.html)"

Friday (Chest, Triceps, Obliques)

DB Incline Bench Press: 12x40, 10x40, 6x50, 3x60, 1x70 | 10x75, 5x75, 6x75, 5x75

Bench Dips: 12x66, 12x88, 12x110, 12x135, 10x160

DB Side Bends: 12x55 | 10x75

Cardio 1: 1 mile on track
Cardio 2: 3 miles on XC course

"I hate it when I super rep the first work set, and then for the rest of the sets I'm back to normal. That second work set, my right shoulder was like 'No, I don't feel like pressing this back up' which I think was because I accidently brought the dumbbell in a little over my chest.

I had forgotten that the first 1-1.5 miles is always hard and then the rhythm comes and though you hurt after a few more miles you aren't sure if you should stop. Usually I don't stop, but I felt that I don't need an injury or extremely sore legs.

I'm no longer training my legs if you haven't noticed. I figure that I should let running naturally shape and strengthen them in order to maximize my use of training time (no days off because of a killer squat session) and to let them adapt to running in their own most efficient way. I have can already see significant losses in volume, but my upper-body is not so well developed that I'll have 'chicken legs' syndrome. And I plan to resume leg training during the winter as it can be beneficial to my swimming."

Saturday

"Tanned 1 hour UV 9."

Sunday

Cardio: 50 minutes at Kendall

"Tanned 1 hour UV 9."

Week 23 at August 9, 2004.

Monday (Back)

Pull-ups: 17, 9, 9, 7
Bent-Over BB Rows: 6x125, 6x125, 6x125

"I shouldn't even have lifted, I was too pressed for time. I woke up at 4 and around 5 I made plans to see Sonic Youth play up in Cleveland at 7:30. It takes about 20 minutes to get to my friend's house from mine and then another 30-40 minutes to get from his house to Cleveland. So, I didn't get to the gym until about 5:45 and I had to get back home by 6:30 and be showered to leave for his house and Cleveland. (It takes 10-15 minutes to get to the gym from my house). So I had to leave the gym by at least 6:15, which gave me 35 minutes to work out. So, it was all a mess and we got there a little after 8, but the opening act didn't play until 8:30 or 9. Sonic Youth was AWESOME though!"

Tuesday (Back, Shoulders, Biceps, Abs)

Pull-ups: 15, 10, 8

Seated Military Press: 12x65, 6x95, 3x105, 1x115 | 6x125, 5x125
Lateral Raises: 10x15 | 7x30
Side Laterals: | 8x30 |, 40x10
DB Elbow-out Rows: | 8x60
Lying Lateral Raise: |8x15
Rear Lateral Raise: | 7x20

Alternate DB Curls: | 5x40, 4x40
Cross-body Hammer Curls: | 5x35, 4x35
Concentration Curls: 6x25, 8x20

Crunches: 10x55, 6x65 | 10x80, 8x80, 10x75

Cardio 1: 400 m in 1-1:05, 100 m sprint, .25 mile jog
Cardio 2: 2 miles: New, You, Call, New

"Monster workout today! 40 reps with 10#s was fun.

I didn't not feel like running during Cardio 1. That 400 was supposed to be a 1600, but I decided 3/4's of the way through that I didn't feel like running so I kicked it in. You can see the doubt and finally the resignation with a subsequent 100 m and then .25 jog.

These were some major explosive pull-ups with the bar at the base of my pecs, and slow negatives with a full stretch at the bottom, and a momentary dead hang. I should probably do my pull-ups this way everytime. I was hanging on the standard 45# bar on the top of a squat rack, so it was a lot easier to grip."

Wednesday

"Had a bunch of Tequilla and had my party broken up. So, I ended up drunk and totally alone in my house, which isn't cool at all."

Thursday (Chest, Triceps)

DB Incline Bench: 12x40, 10x40, 6x50, 3x60, 1x70 | 6x75, 6x75, 5x75, 5x75
Bench Dips: 12x66, 12x88, 12x110, 11x135, 7x160

"Kind of out of it, and very weak as you can tell, should have been 12x135, 12x160 or at least last time's 12x135, 10x160."

Friday (Back, Biceps, Forearms, Abs)

50 Pull-ups: 14, 9, 8, 8, 7, 4
Bent-Over BB Rows: 6x125, 6x125
Body Rows: 12

Alternate DB Curls: 3x45, 6x40, 5x35
Preacher Curls: 9x50, 5x55, 3x60

Saturday

Sunday

"Oh man, major lack of cardio, between being totally wasted Wednesday night, and tiredness and sluggishness and a sensitivity to light (that's all my hangover was), and then getting grounded on Friday night, I had no drive to go out and do anything, which is BAD. BAD ADAM!

On top of that I literally 'had no drive' because my mom tooks my keys. DAMN. :mad: :mad: :mad: "

Week 24 at August 16, 2004.

Monday (Shoulders)

Seated Military Press: 12x65, 6x95, 3x110, 1x120 | 5x130, 4x130
Front Single DB Raises: | 6x50, 5x55

Lateral Raises: 8x15, 7x30, 3x35, 6x30, 4x30
Side Laterals: 30x15

DB Elbow-Out Rows: | 8x60, 8x60
Lying Lateral Raises: 10x15, 8x20

Cardio 1: 3400 m on indoor track
Cardio 2: 3.1 miles

Tuesday

Cardio 1: first 1 mile of XC course in ~ 6:30
Cardio 2: 4x100 m sprint, 100 m stomp prance drill, 50 m alternating lunges, 50 m high knee skip

"As you can see I'm already slacking. After about .25 of that mile I decided that it was going to be a fast mile, and at the end I forgot to look at my watch until a bit after I had finished.

Wednesday (Chest, Triceps, Abs)

DB Incline Bench Press: 12x40, 10x40
DB Flyes: 10x25, 10x35, 5x45
DB Bench Press: 12x65
Push-ups: 20
BB Bench Press: 5x135 - 5 sec negatives

Bench Dips: 40, 30, 25x35, 15x80, 30, 30

Crunches: 25, 20

Cardio: 800 m sprint on indoor track

"Motivation is slipping away for running. It didn't help that I hadn't eaten anything for the day and had been up for about five hours when I went to the gym. I was hydrating myself as I was lifting too. I had no energy for my pec workout. Luckily, bench dips are like butter so I did a few. There was a 14 or 15 year old there, maybe younger, and he was watching my bench dipping in amazement since I would keep going and going and going. Most of those sets were to failure, but the first one I should have kept going to 45-50, and I think the second to last 30 should have been more. My triceps were so pumped I couldn't straighten my arm all the way, things were massive.

I'm going to change my routine next week. Something like 3x8-10, using maybe the same exercises as I am now to keep the total number of sets the same. Though the volume will be a little less than twice as large."

Thursday (Back, Biceps, Forearms)

50 Pull-ups: 10, 8, 7, 7, 6, 6, 6
Bent-Over BB Rows: 10x115, 9x115, 9x115

Alternate DB Curls: 4x40, 3x40, 15x25

"I haven't slept since about 3 PM yesterday because my sleep schedule, which is already messed up being from 5 AM to 5 PM, will not coincide correctly with a college trip I'm taking on Friday. I have to wake up sometime early in the morning (possibly as early as 2 or 3 AM). I figure that I will go to bed this afternoon so that it's 12 hours before when I have to get up tomorrow morning and thus be well rested and awake for the trip. Then hopefully I'll work-out after the trip or possibly on Saturday - as the first preseason sports camp commences that day, so I think the gym may be open on weekends now."

Friday

"Toured The Ohio State University and spent a lot of my time with the Honors department. Not that I have anything to compare it to, but I like OSU.

I'm also thinking about looking more into Brown, Cornell, Trinity, Columbia, Yale, and Rollins (in Florida). As you can see I need to work on limiting this all down. University of California, Santa Barbara would be like a dream because it's on the beach and an hour from ski hills but that's the only reason, lol.

I'm probably going to double major in Math and CompSci with teaching tacked on.

Hope LemonSong doesn't see this or he'll be jumping on my case about Indiana University. ;)"

Saturday

Sunday

"Tanned 2:30-4:00 UV 8 to 5."

If you're looking for compsci and math, cornell seems like the best out of the colleges you listed. Not too sure, though.

Week 25 at August 23, 2004.

Monday (Back, Biceps, Abs)

Weighted Pull-ups: 15, 8x15, 5x25, 5x25
Bent-over BB Rows: 5x135, 8x115, 8x115

Alternate Incline DB Curls: 6x30, 5x30
Preacher DB Curls: 3x30, 7x25

Hanging Knee-Hip Raises: 8, 7x25, 6x25
Crunches: 10x60, 10x75, 10x80, 10x80

"I think I'll get more out of bent-over rows if I keep the weight a bit lower and the form real strict."

"Tanned 11:30-12:50 PM UV 7."

Tuesday (Chest, Triceps, Lower Back)

DB Bench Press: 12x40, 10x40, 6x50, 3x65, 1x75 | 6x85, 4x85, 3x85
Incline DB Bench Press: | 4x75, 3x70

Bench Dips: 30, 35
Lying DB Extensions: | 6x25, 6x25

Good Mornings: 6x25, 7x45, 8x65, 8x75, 8x85

Cardio: 1 mile in 6:20

Wednesday (Shoulders, Abs)

Push Press: 10x90, 10x90, 8x110, 5x135, 4x135
Lateral Raises: 8x15, 7x30, 7x30, 7x30
DB Elbow-Out Rows: 8x65, 8x65
Lying Rear Lateral Raises: 8x20

Hanging Straight-Leg Raises: 6
Hanging Knee-Hip Raises: 9x25, 7x25

Standing Twists: 10x45
DB Side Bends: 10x60, 10x75, 8x75

"I felt like a beast push pressing 135. I had always worked with the 10 KGs which make the 90, but I loaded 15's for 110, and finally 20's for 135. For the 20's, however, I had to rack the bar as I couldn't clean it off the floor.

My legs must be too heavy now because I can no longer do hanging straight leg raises for shit. I think I could do both better if I wasn't hanging with my arms overhead, but with the station where you put your upper arms on the pads and let your body hang below."

Thursday

Friday

Cardio: 3.1 miles on XC course

Saturday (Back, Biceps, Abs)

Weighted Pull-ups: 12, 7, 8x15, 5x25, 6x35, 3x45, 5x35
Bent-Over BB Rows: 6x135, 6x135, 5x135

Alternate Incline DB Curls: 12x30, 5x35, 5x35
Preacher EZ Curls: 8x50
Preacher DB Curls: 3x30, 10x25

L-Sits: 3
Dragonflags: 2
Swiss-ball Leg Raises: 15

Cardio: 4 miles at Kendall, 6.5 miles at Reserve

"I was going to run the US Invitational -- a 5k highschool meet -- in the area with a few of my XC friends (including my roommate), but since there were 5 of us, we called the athletic director to see if we could run as a team - the coach had said it would be nice if we could get enough people to do so. And, for some reason, now we aren't even able to run individually - the athletic director has forbidden it."

Sunday (Chest, Triceps)

DB Bench: 12x40, 10x40, 6x50, 3x65
BB Bench: 1x150 | 8x170, 3x190, 2x185, 4x175

Bench Dips: 12x66, 12x88, 12x115, 12x135, 10x160
Close-Grip Bench Press: 6x135, 5x135

Cardio: 1 mile in 9:15, 7:40, 9:40; .25 mile in 1:12; 1 mile in 11:30

"A lot of slow mile sets for recovery from yesterday. My knees are real stiff feeling."

Week 26 at August 30, 2004.
XC Precamp

Monday (Back, Biceps, Abs)

Pull-ups: 12, 7, 8x15, 5x25, 6x35, 3x45, 5x35
Bent-Over BB Rows: 6x135, 6x135, 5x135

Alternate Incline Curls: 12x30, 5x35, 5x35
BB Preacher Curls: 8x50
DB Preacher Curls: 3x30, 10x25

L-Sits: 3
Dragon-flags: 2
Swiss Ball Leg Raises: 15

Tuesday (Shoulders)

Push Press: 10x90, 10x90, 8x110, 5x135, 5x135
Lateral Raises: 7x20, 7x30, 7x30, 6x30
DB Elbow-Out Rows: 8x65, 8x65
Bent-Over Rear Lateral Raises: 8x20, 6x25, 6x25

L-Sits: 28 seconds

Cardio 1: 1 mi on track, 3.1 mi on course
Cardio 2: 2 mi WU, 6 x 100m straights, 8 x 200m sprints, 4 straights, 1.25 mi WD

Wednesday (Back, Biceps, Abs)

Pull-ups: 10, 7x25, 5x35, 3x45
Lat Pull-down: 8x115, 8x150, 7x175, 5x190, 5x200, 4x210

Incline Curls: 4x35, 4x35, 7x30
Alternate DB Curls: 5x40
DB Preacher Curls: 4x30, 9x25

Crunches: 10x65, 8x80

Cardio 1: 1 mi on track, 3.1 mi on course
Cardio 2: 1.2 mi run, pool workout

"My biceps were dead so I couldn't stablize the DB for crunches."

Thursday (Chest, Triceps, Abs)

BB Bench Press: 12x135, 8x155, 5x175, 4x195, 2x195
Incline Press Machine: 3x150, 6x140, 5x140
Machine Flyes: 10x115, 8x140, 8x155

Dips and Tricep Extensions Machine: 15 (6 sec neg / 6 sec pos), 10x65, 10 (6 sec neg / 6 sec pos), 6x70, 20 (fast)

Swiss Ball Leg Raises: 15, 15, 12
Crunch Machine: 10x70, 10x115, 10x135, 8x150

Cardio 1: 1 mi on track, 3.1 on course
Cardio 2: 1.25 mi WU, 1 mi in 6:56, 2 x .5 mi in ?, 4 x .25 mi in 68-72 sec, 1.5 mi WD

Friday (Shoulders)

Push Press: 10x90, 8x90, 6x110, 4x135
Shoulder Press Machine: 8x135, 6x155, 4x170

Lateral Raise Machine: 10x80, 5x95

DB Elbow-Out Rows: 6x70, 5x70
Bent-Over Rear Lateral Raises: 8x25, 7x25, 6x25

Cardio 1: 1 mi on track, 6 x 50yd straights, 2 mi on course
Cardio 2: 1.75 mi WU, 6 x 50yd straights, .25 hill sprint, .25 jog, .25 hill, .25 jog, 5 x 100 m straights, 1.25 mi WD

"Weighed 141# after afternoon practice. I have no fat left on my body."

Saturday

Cardio: 2.5 mile WU, 3.1 mile race in 25:14, 2 mile WD

Sunday

Week 27 at September 6, 2004.
XC Season Week 1

Monday

Cardio: (Kendall) 1.5 mile WU, 6 straights, 4 x .5 mile half-Dillers, 1 x .5 bowl, 6 straights, 1.5 WD

"We didn't even run seven miles today, but Kendall is always a horribly hard practice. There are huge hills on everything from warm-up to warm-down. Dillers are sprints over multiple hills. I should probably not refer to them as hills as they are no where near the same grade or length that other hill days are. One of the hills for a half-Diller seriously peaks between a 45 and 55 degree grade, which is really damn steep for running on. Another hill is around a 30-35 degree grade and about 400 meters long - of course, we always run *up* these hills."

Tuesday

Wednesday

Cardio 1: 1 mile, 6 straights, 3.1 miles
Cardio 2: .75 mile WU, 8 straights, .5 in 4:18, .5 in 4:18, .35 in 3:33, .35 in 3:56, 6 straights, 1.5 mile WD

Thursday (Back, Biceps, Abs)

Pull-ups: 10, 4x25, 4x35, 4x45
Lat Pull-down: 8x140, 8x165, 6x190, 5x205, 4x215, 4x225

Incline DB Curls: 3x35, 3x35, 7x30
Alternate DB Curls: 6x40, 4x40
DB Preacher Curls: 10x25, 7x25

Crunches: 10x55, 10x70, 8x85, 8x85

Cardio: 1.5 mile WU, 8 straights, 8 x .25 mile sprints, 4 straights, 1.5 mile WD

Friday

Cardio: 2 mile WU, 8 straights, 1200 sprint, 400 sprint (start), 4 straights, 2 mile WD

"Weight: 139#, I am insanely cut. I have seriously no fat on my body. My body BF% is somewhere around 5-7% most likely."

Saturday (Core Tension, Stability, Shoulders)

(The following was a circuit, so :29 l-sit, then 4 hanging straight-leg raises, etc.)

L-Sits: :29, :24, :12
Hanging Straight-Leg Raises: 4, 4, x
Frog Stands: :9, :17, :11
Planches on Swiss Ball: :51, :60, :30
Headstand on V-arms w/ wall tap assists: :35, :35, :23 (no assists)
Full Handstand Push-ups: x, 4, 4

Cardio: 2 mile WU, 8 straights, 3.1 miles in 23:01, 6 straights, 2 mile WD

Sunday (Chest, Triceps, Abs)

BB Bench Press: 12x135, 6x165, 4x185
Chest Press Machine: 8x155, 6x170, 3x190
Incline Press Machine: 8x115, 6x125
Chest Fly Machine: 6x155, 6x155

Dips: 30, 11 slow, 10 slow
Tricep Extension Machine: 5x65, 3x70
DB One-arm Standing Extensions: 4x20, 5x20, 4x20

Crunches: 12x50, 12x65, 10x85, 10x85
DB Side Bends: 10x55

Week 28 at September 13, 2004.
XC Season Week 2

Monday (Shoulders)

Push Press: 10x90, 8x90, 8x110, 3x135, 8x110
DB Elbow-Out Rows: 7x70, 5x70
Bent-Over Rear Lateral Raises: 8x25, 8x25, 7x25

Cardio: 1.5 mile WU, 4 straights, 2 x half dillers, 4 straights, 1.25 mile WD

Tuesday (Back, Biceps, Abs)

Lat Pull-down: 8x140, 8x155, 8x175, 8x190, 6x205, 4x225, 2x245

Incline Curls: 4x35, 3x35, 8x30
Alternate DB Curls: 6x40
DB Preacher Curls: 3x30, 7x25
BB Preacher Curls: 2x70

Crunches: 10x55, 10x75, 10x85

Cardio: 2 mile WU, 8 straights, 16 x 200m sprints in 30-32 sec, 1.5 mile WD

Wednesday

Cardio: 3 mile run

Thursday (Chest, Triceps)

BB Bench Press: 10x135, 7x155, 4x175
Incline DB Press: 5x70, 4x70

Close-Grip Bench Press: 50x45, 10x45 (6 neg, 4 pos)
Bench Dips: 35, 8 (6 neg, 4 pos), 25, 5 (6 neg, 4 pos)

Cardio: 2 mile WU, 6 straights, 6 x 600m sprints in 2:55-3:00, 4 straights, 1.5 mile WD

"My right shin and hip socket hurt again. Damn 16 x 200's the other day. Didn't help that I had nothing to eat for breakfast or lunch before practice but two Gatorades and two Balance bars, about four hours before practice."

Friday

Cardio: 1.5 mile WU, ? straights, 3? x 400 m sprint (starts), 8 straights, 1.75 mile WD

Saturday

Cardio: 2 x 1 miles WU, 6 straights, 3.1 mile in 22:34, 8 straights, 2 mile WD

"Dropped another 27 seconds off of my fastest time for a 5k. Last week I had a really fast first mile and not so fast second and third; this week I ran a slower first mile but was more consistent over-all. I hope to break 20 by the end of the season and 21 soon."

Sunday

"Cold I can touch my palms to the floor in a standing hamstring stretch. My quads and hams are getting very flexible despite stretching hardly being a focus at all. My calves however need to get a lot more flexible, I think they are the main unit holding me back. My groin area (hip flexors and all that jazz) could also use more flexibility.

My legs are getting so skinny from not being lifted, but that can't be helped at the moment. I can't afford the soreness that comes with it. After XC however my legs are going to get rejacked up."

Week 29 at September 20, 2004.
XC Season Week 3

Monday (Anterior and Posterior Delts, Forearms)

Push Press: 10x90, 8x90, 6x110, 4x135
Shoulder Press Machine: 3x185, 4x175

DB Elbow-Out Rows: 5x75
Bent-Over Rear Lateral Raises: 8x25, 7x30, 5x30

BB Behind Back Wrist Curls: 25x75, 20x75
Seated Extensor Curls: 5x30, 15x25

Cardio: Ran for an hour and fifteen straight at Kendall, getting somewhere between 7.5 and 9.5 miles.

"I got lost at Kendall today because we went to the Ledges and I got a horrible total abdominal sheet cramp and don't know the paths on that side of the road."

Tuesday (Back, Biceps, Abs)

Lat Pull-down: 8x155, 8x175, 7x195, 4x215, 20x125

Alternate DB: 5x40
DB Preacher Curls: 4x30, 7x25
EZ Preacher Curls: 2x60, 15x40, 25x30, 20x30

Pull-ups: 4, 3
Body Rows: 7 (with feet 6" below bar)
Lat Pull-down: 8x80 (left side), 5x215, 3x230
Machine Pullover: 8x145, 4x160, 4x155, 8x130

Twisting Crunches: 8, 5x25, 6x25
DB Side Bends: 5x80, 6x80

Cardio: 1 mile WU, 8 straights, 10 x 400 m sprints, 4 straights, 1.5 mile WD

"If there is one muscle I hate, it's upper traps. I don't do any direct work for them because mine grow very easily. They ruin the v-taper (if they're too large, they turn your back into a diamond shape instead of a v) and are all around annoying. In the same vein, I thus hate dead-lifts - as one of the main groups they target is traps (the others being lower back/core and legs)."

Wednesday

Cardio: 3.1 mile jog, 10 jogged swim laps, 10 x 40 sec aqua jog / 20 sec rest

Thursday (Chest, Triceps, Abs)

BB Bench: 10x135, 8x135, 4x165

EZ-Curl Lying Tricep Extensions: 8x50, 6x60, 5x70, 3x80, 2x80
Bench Dips: 10x90, 10x135, 6x170
Bench Dips On Swiss Ball: 25
Lying Tricep Extensions To Neck: 10x40

Cardio: 6 mile run, middle 2 miles were very fast - race pace.

"Oh god, bench feels so heavy. I really don't care about pecs anymore as they aren't all together that important for swimming or gymnastics. On the other hand, my tricep lifts were phenomenal today."

Friday (Abs, Lateral Delts, Forearms)

Crunches: 12x50, 10x65, 10x75, 10x85, 10x85
Swiss Ball Leg Lifts: 25, 20, 15

Lateral Raises: 10x15, 8x30, 3x35, 8x30, 12x25

BB Behind Back Wrist Curls: 20x85, 20x80, 15x75
Seated Extensor EZ-Curls: 12x30, 10x35, 6x35

Cardio: 1 mile WU, 4 straights, 2 x 400m sprints (starts), 6 straights, 1 mile WD

"Starts are always 100 m flat, 170 m up hill, 80 m down hill, 50 m flat, which is the very first 400 m of our XC course."

Saturday

Cardio: 1.5 mile WU, 8 straights, 3.1 miles in 22:41, 8 straights, 1.5 mile WD

"I missed my PR by 7 seconds... I really have no idea how to run on a flat course, as I got a better time last week on one that was fairly hilly with one extremely steep hill. All I train with is sprints up hills, over hills, and through hills. And very occassionally 400, 600, or 800 flat sprints."

Sunday

Week 30 at September 27, 2004.
XC Season Week 4

Monday (Abs, Back, Biceps)

Crunches: 10x50, 14x65, 12x85, 8x90, 8x90
Swiss Ball Leg Raises: 25, 20, 20

Lat Pulldown: 8x155, 8x185, 8x205, 4x230, 2x245
Machine Pullover: 8x135, 2x155

Alternate DB Curl: 5x45
DB Preacher Curls: 5x30
EZ Preacher Curls: 2x65, 10x45, 6x45, 15x35, 12x35

Cardio: 2 mile WU, 3 x 1 mile sprints (+ .1 mile), 1 mile diller sprint, 2 mile WD

"Ran at Kendall. We ran the course 1 mile at a time sprinting - constant huge, steep hills: I loved it. And then we threw in a full diller which includes the three biggest hills (5 massive downhills and 5 massive uphills - no flat)."

Tuesday (Chest, Triceps)

Bench Press: 8x135
Close-Grip Bench Press: 6x135

EZ Curl Lying Tricep Extensions: 8x50, 8x65, 5x75, 4x85, 2x90
Bench Dips: 10x90, 5x180

Cardio: .75 mile WU, 8 straights, 16 x 200 m sprints, 4 straights, 1 mile WD

Wednesday

Cardio: 3.1 mile run, 10 laps ran in pool, 10 x 40 sec on 20 off aqua jogging

Thursday (Shoulders, Abs)

Push Press: 10x90, 5x120
Lateral Raises: 10x15, 8x30, 5x35, 8x30, 8x30, 7x30
Bent-Over Rear Lateral Raises: 8x25, 8x30, 12x20, 8x25
DB Elbow-Out Rows: 4x75

Crunches: 12x65, 10x80, 8x90, 8x90
Swiss Ball Leg Raises: 20x5, 10x10

Cardio: 1.25 WU, 4 straights, 4 x .5 mile sprints in 3:13-15-13-03, 4 straights, 1.25 WD

Friday

Cardio: 1 mile WU, 6 straights, .75 mile sprint, 600 m sprint (start), 6 straights, 1 mile WD

Saturday

Cardio: 2 mile WU, 6 straights, 3.1 mile at Kendall in 22:37, 10 straights, 2 mile WD

"Awesome race today, felt so easy to run these massive hills. This course is the absolute hardest we ever have to run. I am very pissed off that I missed my personal best by 3 seconds though. I ran faster than I did last week (by 4 seconds) which was on a completely flat course.

Truly, the way I have been training -- in combination with my body-type -- has made me awesome at hills. I love speeding up at the bottom of the hill, charging up the hill like my life depends on it (while passing multiple kids), and then totally letting my body go and riding the downhill long past where it ends.

My first mile was in about 6:15, my second was very slow, and my third was between the two.

It's so aggravating to miss a PR time by a few seconds. There are so many places on reflection where I could have pushed it just a bit harder."

Sunday

Week 31 at October 4, 2004.
XC Season Week 5

Monday

Cardio: 4 mile WU, 2 dillers (1 mile hill sprints), 4 mile WD

Tuesday (Back)

Pull-ups: 10, 6, 4x25, 2x35
Lat Pull-down: 7x205, 3x225
Machine Pull-over: 8x135, 8x145, 4x155

Alternate DB Curls: 5x45

Cardio: 1 mile WU, 6 straights, 2.5 miles, 4 straights, .5 mile WD

"That 2.5 mile was in a race, which was a 5k, but I got lost on our rival school's course and no one would tell me which way to go. So, I'm jogging alone for a few minutes and suddenly this guy comes up behind me real fast and I'm like shit as he's right beside me so I start sprinting with him. He's really fast so after I while I'm just like 'hey, something isn't right, I can't see/hear anyone else behind me and this guy is going so fast' so I slow down. And, then, I come out of the woods and what do you know: I'm in second place in the entire race. So, I just jog into the finish and let the top couple guys pass me because I cut a half-mile off when I got lost, which obviously means I'm DQed.

I got into our weight room by going through the window because the room wasn't open, so I was kicked out about thirty-five minutes into my workout, meaning I didn't get to biceps or abs."

Wednesday (Chest, Triceps)

DB Bench: 10x40, 6x60, 3x80, 5x80
Lying Tricep Extensions: 8x50, 6x70, 3x90, 1x90

Cardio: 1.5 mile jog, 10 ran laps in pool, 10 x 40 on 20 off deep water runs

Thursday (Abs, Biceps)

Decline Crunches: 15, 10x25, 10x35, 10x45
Dragon Flags: 4
Swiss Ball Crunches: 16

Chin-ups: 10
Alternate DB Curls: 8x30
EZ Preacher Curls: 6x60, 1x70, 18x45, 20x35, 10x35

Cardio: 1.25 mile WU, 6 straights, 2 x .5 mile sprints, 4 x .25 mile sprints, 1 mile WD

"I think we've more or less started tapering, cutting our WU and WD down. We have IPSLs next Wednesday and then some final meet in Washington DC that Saturday I think..."

Friday (Shoulders)

Push Press: 10x90, 10x90, 7x110, 5x135, 2x145
Lateral Raise: 8x15, 7x30, 3x35
Side Laterals: 8x25
Rear Lateral Raises: 8x25, 6x30, 12x15, 8x25

Cardio: .5 mile WU, 6 straights, 2 x 600 m starts, 6 straights, .75 mile WD

Saturday

Cardio: 2 mile WU, 8 straights, 3.1 miles in 21:14, 6 straights, 2.5 mile WD

"Pretty flat course. I guess I can run those too... Dropped a minute and twenty seconds off my best time ever..."

Sunday (Core Tension)

L-Sits: :20
Hanging Straight Leg Raises: 5
Frog Stands: :18
Planches On Swiss Ball: :57
Headstands with V-arm support: 15
Full Handstand Push-ups: 6

"Didn't really feel like doing the circuit again.

I've made some progress in my absolute beginner level gymnastics. With a cross-chest grip, I can hold my body horizontal on a pole (perpendicular to the pole). I think I can almost planche as well, but I need to video tape myself to see actually how close I am. I can also press up into a handstand from a frog stand. My round-offs are getting pretty high off the ground on the block and my handstands are in control - I've been getting my chin to my chest on them and holding. I'm working on my back walk-over, which really is only getting the right feeling for it as it involves almost no strength."

Week 32 at October 11, 2004.
XC Season Week 6

Monday

Cardio: 1 mile WU, 10 straights, 8 x 200 m sprints in ~30 seconds each, 1 mile WD

Tuesday

Cardio: .75 mile WU, 8 straights, 2 x 600 m starts, .75 mile WD

Wednesday

Cardio: 2 mile WU, 6 straights, 3.1 miles in 23:07, .75 mile WD

Thursday (Core Tension)

4 horizontal cross-chest bar holds
2 horizontal wide-grip bar holds
12 pull-ups
3 hanging straight leg raises
3 l-sits
1 headstand on v-arms
1 planche on swiss ball hold
20 leg raises on swiss ball
3 x 3 sets clap push-ups and 10 regular in a row on swiss ball (with momentary balance regains between clap sets)
8 x 3 sets dragon flags
handstand walk 1/4 of the way down a stride ladder

Cardio: .75 mile WU, 6 straights, .75 mile WD

"I can now hold myself horizontal on my right side to a vertical bar just by grasping the bar as if I'm doing a wide-grip pull-up (horizontally of course). I can also easily hold myself horizontally using a cross-body grip on either side of my body.

And some calculations: since August 31rst, I've run about 220 miles in XC with about an average of 6 miles per day for everyday that I ran - around 90 miles of that total was sprinting or race pace.

Also, from 07.5 to 08.29, I logged another 58 miles (which is not good at all for summer preparation)."

Friday

Cardio: 1 mile WU, 8 straights, 1 mile race+ pace

Saturday

Cardio: 1.5 mile WU, 10 straights, 3.1 mile in 20:50, 6 straights, 1.5 mile WD

"Was at Georgetown Prep in Washington DC for this race."

Sunday

"Played around at the pull-up bar today and had some fun. I made up something (that surely already exists) but that I will call a Snake Charmer. Basically it's a handstand with a grip parallel to the vertical body instead of perpendicular. You grab a vertical pole with a wide grip at an above and below hip level, then bring your knees to your chest and pass through a horizontal bar hold and extend upwards. You end up with your body extended upwards parallel to the bar and your head below with only your hands in contact with the bar. You can then, if you want (for added effect), float up the bar by jumping your hands up the bar in small increments, always consecutively and never simultaneously, concentrating on maintaining a tight body position.

I really really want to take gymnastic lessons. :d_frown: "

Week 33 at October 18, 2004.

Monday (Back, Biceps, Core Tension)

Pull-ups: 10, 6, 4x25, 4x35
Lat Pull-down: 8x025, 3x230
Machine Pullover: 8x135, 6x150, 4x160

Alternate DB Curls: 5x45
EZ Preacher Curls: 4x65, 20x45, 5x45, 20x35

Dragon Flags: 7, 6, 4, 2 with holds

Tuesday

Cardio: 5 miles at Kendall, 1 mile diller, 7 miles running home

Wednesday (Chest, Triceps, Core Tension)

DB Bench: 10x40, 6x65, 2x85, 4x80

Lying Tricep Extensions: 8x60, 6x80, x100, x95 attempt, 1x90
Bench Dips: 40, 20 incline

Cardio: 3 miles in about 24 minutes

Thursday (Shoulders)

Push Press: 10x90, 10x90, 5x110, 4x135, x150 2 attempts, 2x145
Handstand Push-ups: 6
Lateral Raises: 10x15, 7x30, 5x30, 4x30
Lying Rear Lateral Raises: 8x15
Bent-Over Rear Lateral Raises: 8x25, 6x30

Cardio: .75 mile WU, 8 straights, 800 m sprint, 2 x 400 m sprints, .75 mile WD

"The sprints were very fast, I was 1rst in the 800, and 3rd in the 400's. Lifting was real good today, wish I would have gotten the x150 push press though. I weigh 141 still.

My triceps are pretty sore from yesterday.

My goals are to get to 155 on push press and 110 on lying tricep extensions."

Friday (Core Tension and Stuff)

Tuck Front Lever: :20, :12, :12, :12, :10
Frog Stand: :22, :17, :12, x
L-Sits: :17, :15, :14, :14
V-Support Headstands: :45, :30
Planche Hold on Swiss Ball: left foot, right foot, both
Planche Hold on Swiss Ball: left foot, right foot, 8 clap push-ups, left foot, right foot
Planche Hold on Swiss Ball: left foot, right foot, 5 clap push-ups, left foot, right foot
Dragon-Flags: 4
Cross-Body Bar Holds: left, right

Saturday

Sunday

Week 34 at October 25, 2004.

Monday

Tuesday

Wednesday

Cardio: 6.2 mile jog

"Twice around our cross-country course at any easy pace for the first 4.2 and slightly uncomfortable pace for the last 2. I really wanted to lift today."

Thursday (Back, Triceps, Shoulders, Indirect Bicep)

12 pull-up, 11 full handstand push-ups against wall, 9 PU, 8 HP, 7 PU, 5 HP
Dips: 10, 6x25, 6x35, 3x45
Lateral Raises: 8x25, 6x30

"Real dips feel weird. My stabilizers need to get back up to par."

Friday

"SHOT DOWN on the 50 mile run (which we really aren't prepared for in the first place, but would basically be a long run (25 miles) and then a lot of walking most likely before a call to pick us up)! We need parent's permission to sign out for the weekend (boarding school) and one of the parents was like ehhh and then she got in contact with a Dean, who basically was a bastard, while the three other Deans were like "hell yah, go run!" Then all the mothers got in contact with each other and were all negative, while the fathers were like "sounds awesome!" So, it all got messed up, and we aren't going now.

Swim tryouts are on Monday and practices go from then until February 23rd or some insane date like that."

Saturday

"Spent the day with two axes, one sledgehammer, WD40, one thirty foot long 2400# grade chain, a couple cigars, and a Ford Explorer at an old house my friend's parents bought and are going to knock down. It was fun to say the least."

Sunday

Week 35 at November 1, 2004.
Swim Season Week 1

Monday (Swim Tryouts)

Cardio: 500 free, 3 x 100 free sprints, 1 x 100 IM sprint

"Ack, everyone's times were so horrible because we all are completely out of shape."

Tuesday

Cardio: 3300+ swimming

Wednesday

Cardio: ? swimming, IM concentration.

Thursday

Cardio: 5000+ swimming, aerobic pull concentration.

"Just our main pull set was a 3350 (1x700 pink, 1x600 pink, 2x500 pink, 2x300 red, 3x150 red). There's no way I can post each day's workout - they're too long and complicated to remember."

Friday

Push presses (8x90, 6x90, 6x100, 4x135), big-swinging dips (avg 8 per set), l-sits, inverted dip holds, inverted dips (avg 4 per set), lateral raise drill, skin the cats, cross-body horizontal bar holds, 8 (moderate-hold-slow) close-grip chin-ups

Cardio: 2500+ swimming

"Just played around in the weight-room with variations of many popular body-weight exercises to introduce more core focus."

Saturday

Cardio: 2500+ swimming

Sunday

Week 36 at November 8, 2004.
Swim Season Week 2

Monday

Cardio: 3000ish swimming

Tuesday

Dips, inverted dips, invert holds, swinging dips, l-sits, dragon-flags, leg raises on swiss ball, planche hold on swiss ball (alternate feet, with clap push-ups)

Cardio: 2600 swimming - time trial with 1x400, 1x50 recovery, 4x100, 1x50 recovery, 8x50 (2 FL, 2 BK, 2 BR, 2 FR), 1x100 recovery

"Played in the weight room again."

Wednesday

Lat Pull-down: 10x155, 6x215
DB Alternate Bicep Curls: 8x30, 6x30
Tricep Extension Machine: 10x65, 4x70
Squats: 10x95, 8x105
Leg Curls: 10x110, 8x120
Chest Press Machine: 10x125, 9x140
Standing Military Press: 8x95, 5x95
Dips: 10, 10x25
Inverted Flies: 8x15
Stretch Band External Rotations: 10

Cardio: 3000+ swimming (aerobic pull, kick concentration)

"I need to work on my handstand balance again. I laugh at my squat weight."

Thursday

Cardio: 3500+ swimming

Friday

Lat Row: 8x"11", 7x"11"
One Arm DB Preacher Curls: 5x25, 8x20
One-Arm Overhead DB Tricep Extensions: 6x20, 10x15
Leg Extensions: 10x95, 10x105
DB Shoulder Press: 7x40, 6x35
Bench Press: 8x60 DB incline, 10x135 flat
Hamstring Swiss Ball Curls: 10, 10
Leg Press: 9x280

Cardio: 2000 swimming, water polo

"I didn't do the exercise in order, that's the way they are lifting on the swimming sheet. The program sucks - I really don't like fully body workouts.

It is so hard to lift after swimming, I can't lift anywhere near what I could if I was fresh. My shoulders feel fatigued so I fear that it's unsafe to push any heavy weight on them; I've sprained shoulders in this way (though the fatigue was not resultant of swimming).

I guess lifting at all during swim season is an improvement over last year when I did not."

Saturday

Cardio: 3000+ swimming, with 30 yard block sprints

Sunday

Week 37 at November 15, 2004.
Swim Season Week 3

Monday

Lat Row: 8x"11"
DB Rows: 7x60
DB Curls: 5x35, 8x30
Lying Tricep Extensions: 8x60, 6x70
Leg Press: 6x135
Chest Flies: 10x30, 8x40
Calf Raises: 10x135, 11x185
Shoulder Machine: 10x110, 5x165

Tuesday

Cardio: 4000+ swimming, 8 x (100 all-out sprint, 50 recovery) main set

Wednesday

Lat Pull-down: 6x185, 8x165
DB Alternate Curls: 4x35, 7x30
Incline Chest Press Machine: 10x125, 4x155
Dips: 8x25, 6x35
Tricep Extension Machine: 10x65, 5x70
Push Press: 8x110, 3x135
Squats: 8x135
Stiff-Leg Deadlifts: 8x100, 8x100

Egyptian Lateral Raises: 15x5, 10x5

Cardio: 2500+ swimming, 10 x 25 underwaters (no breaths)

"Egyptian Lateral Raises: in cross position, do * amount of right arm lateral raises, then do * amount of left arm lateral raises, then do * amount of both arm lateral raises, then do * amount of 2 second holds then negatives, then hold cross position for * amount of seconds."

Thursday

Cardio: Intersquad meet! I'm swimming the 200 fr, 50 fr, 200 fr relay, and 400 fr relay.

"I'm very sore today."

Friday

Incline DB Bench Press: 8x60, 8x70
Pull-ups: 8, 4x25
DB Preacher Curls: 8x25, 12x20
Lying DB Tricep Extensions: 7x25, 8x20
Leg Extensions: 10x110, 10x125
Hamstring Ball Curls: 10
Egyptian Lateral Raises: 8x15, 10x10 (was not able to complete the 15 and 10 second holds, I overestimated what I could do, heh.)

Stretch Band Internal Rotations: 10 (per arm)
Stretch Band External Rotations: 10 (per arm)

Cardio: 3100 swimming, with a 50 fr no breath at the end (I thought I was going to drown)

Saturday

Sunday

Week 38 at November 22, 2004.
Swim Season Week 4

Monday

DB Rows: 8x60, 6x65
DB Flyes: 8x30, 6x45
DB Curls: 6x35, 3x40
Lying Tricep Extensions: 7x60, 6x70
Shoulder Press Machine: 10x125, 5x165
Standing BB Calf Raises: 12x155, 10x205

Cardio: 3200 swimming, 3x900 on 4:40, 4:30, 4:20, 4:10 main set

"I switched from behind head to forehead on the tricep extensions."

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

"On Thanksgiving break all this week and felt like it was time for some relaxation. Last time I took I break was who knows when. Swimming is going to suck come Tuesday."

Week 39 at November 29, 2004.
Swim Season Week 5

Monday

Tuesday

Cardio: 5200 swimming, with main set 3x(5x100), 3x(10x50) red red orange, and end set 7x100 broken (50 red fly, 2x25 green)

"Drown. That was the hardest thing ever - until tomorrow. The season is only starting.

We just entered Phase II of the four phases. Phase I (pink, red): stroke work, aerobic conditioning. Phase II (orange, blue, green): anaerobic conditioning, race conditioning. Phase III (purple, blue): fine-tuning racing skills, more anaerobic. Phase IV (purple, green with long recovery): taper."

Wednesday

Lat Pull-down: 5x165, 6x155
Incline Chest Press Machine: 8x125, 4x155
Dips: 5x25, 5
Curls: BB 6x60, alt DB 6x25
Tricep Extension Machine: 8x65, 5x60
Squats: 8x135
Leg Curls: 8x105
Inverted Flies: 10x10, 7x20
Internal Rotator Cuff Rotation: 10

Cardio: 2700+ yards, IM/stroke concentration

"Today was so hard. I don't remember yesterday, but I think it was harder, and this was very hard. I want to drown, despite the 2300 yard drop.

For the first time ever I did not want to lift at all.

I can't wait until swimming is over so I can start another bulk cycle. Since I'm at a boarding highschool and am not allowed to have the conveniences of a college room (microwave, fridge, etc in my room) and I have absolutely no control over what I'm served in the dining hall, I'll just be focusing on eating a lot, trying to get meat (which they hardly ever serve), and training hard. This summer, however, I think I may try Swolecat's bulk program as I can have complete control over my diet and my life during this time."

Thursday

Cardio: 3800 swimming, pull and fly concentration. The fly concentration was 2x( 1x150 drill/fly/drill by 50, 3x75 fly/drill/fly by 25, 3x50 fly )

"I couldn't swim fly. Now my technique is really good. This is bad.

I might actually take gymnastics lessons and really focus on that type of exercise this Spring, and then go for a big bulk this summer, or maybe not depending on how the gymnastics go."

Friday

Cardio: Meet, we won (94 to 92)! Swam back in the 200 medley relay, in the 200 free relay, the 100 back, and in the 400 free relay. The end was grueling - I swam the 200 and the 100 consecutively, got a pause during the 100 breast, and then had to jump back in for the 400. The medley was the first race.

Saturday

Cardio: Away relay meet, we won (by 30-40 points) against four other teams. I swam freestyle in the 200 medley relay, a 50 fly in the 200 fly relay (50/50/100), and a 100 back in the 3x100 back relay.

Sunday

"Got sick tonight, gone home."

Week 40 at December 06, 2004.
Swim Season Week 6

Monday

"Still sick."

Tuesday

"Recovered. Came back to school around 8-9 PM."

Wednesday

Cardio: Home meet! We used it to get times for "off" events and to try to qualify more relays for Easterns. I swam the 100 fly and in the 200 free relay. Didn't have to do much at all, that's a total of 150 yards of sprinting for a meet; I usually have 250-350 yards.

We lost, but it was against a team that's going to win our year end stuff. We have a real chance at taking second place though.

Thursday

Cardio: 3800 swimming, IM concentration

"My fly is getting pretty good.

Unrelatedly, every time you place in a meet the coaches assign individual points based on your place in order to work towards the year end goal of getting at least 20 points to qualify for a varsity letter. The best swimmer on my team has over 30 points.

I found out that I have a whopping 1.5 points. Rock on.

I lettered last year when we didn't have this point system and it's senior year so it's not like I can work towards a letter 'next year' so they damn well better give me another letter because to work my ass off all season when I want to quit and not get shit would major suck."

Friday

Cardio: Girl's tied their meet. I swam something like 1300 yards before their practice.

Saturday

Cardio: We came in third out of four teams. First team had 94 points, second team had 82 points, we had 72 points, and the third team had something like 42 points.

I swam in the 200 free relay and the 200 fly relay (this was a relay meet), which was incredibly nice because I ended up racing only 100 yards. I got something like 26 seconds in my free, and 28 seconds in my fly.

"Hit the gym today, as I haven't in a while, and had a phenomenal workout. I played on the handstand trainer and finally got the knack of it, which is awesome. I did a lot of static holds with dumbells, in the cross position, lying planche position, and front raise position. I hit rear delt with some bent over lateral raises and worked on my shoulder strength with lean overs in the planche position on the swiss ball. I did 3 l-sits for 10 seconds. I did two or three sets of seated rows for eight reps with solid scapular retractions. I didn't do all this in the order I'm mentioning it. It was play around shoulder, lats, and core workout day."

Sunday

"I have derivitives of trig functions, pythagorean identities, and the unit circle running around in my head in preparation for my AB Calc exam tomorrow. It's on differentiation and limits and includes some of the ol' state the domain, range, significant points, and behavior of this function stuff. I expect to score very high; math is easy stuff."

Week 41 at December 13, 2004.
Swim Season Week 7

Monday

Worked out with a concentration on back, shoulders, core, and triceps.

Cardio: 3000+ swimming, pool has a ventilation problem and everyone was coughing to death

"AP AB Calculus exam. Rocked it."

Tuesday

Cardio: 3400 swimming, 6x300 (1-3 free, 4 fly, 5 back, 6 fly) test set off the blocks

"English IV exam. Probably did fair."

Wednesday

Lifted my entire upper body. Need to get some legs in.

Cardio: 3400 swimming, with 12x100 IM main set, wasn't very hard

"AP Latin exam. Latin raped me.

I've been using tons of isometric/static contraction holds and exercises and they seem to be working great. Most of these exercises are drills for working towards crosses, planches, and levers and utilize intense contractions of multiple muscles. Intensity is high!"

Thursday

Cardio: 4050 swimming, interesting workout - went as the 12 days of christmas: 1x, 2x, 3x, 4x, 5x, etc, etc

We played water polo afterwards, my team lost our first match, but in our second match -- a sudden death match -- I scored the goal that won the game.

"Core Chemistry exam. Probably get a perfect score."

Friday

"No history exam."

Saturday

Tan: 8 minutes

Sunday

Week 42 at December 20, 2004.
Swim Season Week 8

Monday

Tan: 8 minutes.

Tuesday

Tan: 10 minutes.

Wednesday

Tan: 11 minutes.

Thursday

"Three muscles to really focus on: obliques, delts, calves. Overall, I need to work on the size of my arms, pecs, and back though. I like the size of my upper legs. I also need to work on my flexibility, though I think I'm above average in it - I want to be very flexible.

And, possibly give more concern to the elements in this (http://www.menshealth.com/cda/article/0,2823,s1-1-77-121-592-1-1X3X5-4,00.html) link, particularly obliques and whatever that one on the hips was."

Friday (Home Workout)

(All dumbbell exercises:)

L-sits: 2x10 seconds
Reverse Planche (feet supported): 2x20 seconds
Front Raise: 10x15#, 7x25#
Cross Hold: 10#x15 seconds, 15#x35 seconds, 20#x15 seconds
Rear Lateral Raise: 12x10#, 10x20#, 10x20#
Side Bends: 10x25#, 10x45#, 10x45# (left)
Curls: 10x20#, 4x35#, 6x30#, 9x25#

Quads: wall squat to failure, 3 pistols, 8 sissy squats, wall squat to failure, 5 sissy squats
Single Leg Calf Raise: 10x25#, 10x25#
Standing Calf Raise: 50, 50

Supermans: 2

Tan: 12 minutes

"My legs quake. This entire workout has been done at home in my room between 1:30 and 2:15 AM. Heh. "

Saturday

Sunday

"Merry Christmas! Got drunk."

Week 43 at December 27, 2004.
Swim Season Week 9

Monday

Tuesday (Home Workout)

Push-ups: 25
Fly (on floor): 10x25#, 8x35#, 6x45#

Alternating Side Press: 6x20# (per side), 6x35#, 5x40#, 5x40#

Front Raises: 8x25#
Cross Holds: 15#x40 seconds, 20#x20 seconds, 25#x8 seconds
Lateral Raises: 10x25#
Rear Lateral Raises: 10x20#, 8x25#

Side Bends: 15x30#, 10x45#, 10x45# (left)

Tan: 12 minutes.

Wednesday

Tan: 14 minutes.

"Spent the night at a party - got drunk."

Thursday

Tan: 15 minutes.

Friday

Tan: 17 minutes.

Saturday

Sunday

This journal is pretty cool and inspiring, since you're even younger than me and an ectomorph to boot. How much are you eating, roughly? To be honest I don't think I'll ever become serious about tracking my calories, but I eat at least 3 squares a day.

EDIT: And what's a "Superman"?

This journal is pretty cool and inspiring, since you're even younger than me and an ectomorph to boot. How much are you eating, roughly? To be honest I don't think I'll ever become serious about tracking my calories, but I eat at least 3 squares a day.

EDIT: And what's a "Superman"?
No idea. I don't track my calories/diet at all at the moment. I'm absolutely sure though if I got it in order I could have a phenomenal bulk, so I'm planning on trying that in spring/summer.

In the past, I've payed attention to what I've ate, but not severely limited or changed my diet. Lots of days I have one meal and some snacking during the day, which is bad.

For a superman, lie on your stomach with both arms above your head like Superman flies and your legs straight out behind you. Then, keeping your neck relaxed, arch your back so that both your legs and arms and chest lift as far off the ground as possible. Hold that position. Technically you should time how long you do so that you can do it longer the next time to make progress.

It strengthens the lower back.

Thanks for the kind words.

Week 44 at January 3, 2005.
Swim Season Week 10

Monday

Smoke: At 1 AM, smoked hookah/shisha

Tan: 20 minutes

"Went back to school tonight. The tanning place I went to is really great, I haven't gotten burned once - they've been smart with helping me increase my minutes. Alas, now that I'm back at school I can't go there anymore. I may try to go to one in town...

As well, even though I haven't been swimming for the past couple weeks, it's still swim season. I just haven't been doing my swimming over break like I'm supposed to - I really hate the sport."

Tuesday

Cardio: 4500 yds swimming, main free set 5x(400 pink, 100 red, 100 orange)

Wednesday

Handstand Trainer: 10, 7
L-sits: :10, :8, :6 (about 15 degrees above parallel)
Wipers: 6, 4
Back Levers: 1, 1 (wasn't able to time)
Hanging Straight Leg Raises: 3
Side Bends: 8x50
Alternating Side Press: 8x25, 6x45
Lateral Raise: 12x15, 3x25
Cross: 20# for 10 seconds
Bent-Over Lateral Raises: 9x20, 7x20
Lat Rows: 9x"10", 4x"11"
Wall Squats: :50, :40

Cardio: ~3500 yards, 2000 of which was fly or fly drills.

Thursday

2 x (200 free, 200 IM)

600 pink free
2x4x25 free (easy/fast, fast/easy, build, sprint)
400 red free
4x2x25 free (easy, sprint)
200 orange free
8x25 free (easy/sprint)
100 orange free
4x25 green free

1x25 1 breath underwater fly kick
1x25 sprint fly
2x25 1 breath underwater fly kick
1x50 sprint fly
3x25 1 breath underwater fly kick
1x75 sprint fly
4x25 1 breath underwater fly kick
1x100 sprint fly
4x25 1 breath underwater fly kick
1x75 sprint fly
3x25 1 breath underwater fly kick
1x50 sprint fly
2x25 1 breath underwater fly kick
1x25 sprint fly
1x25 1 breath underwater fly kick

1x25 fly in a relay race
1x25 free with one foot out of water in a relay race
1x25 kicking holding onto another's legs as they pull in a relay race
2x50 corkscrew/free in a relay race

Cardio: 3875 total yards

Friday

L-sits: :10, :10
Hanging Straight Leg Raises: 10, 7
Back Levers: 1, 1
DB Side Bends: 9x50, 8x50

Lat Rows: 8x"10", 6x"11", 4x"11"

DB Curls: 10x20, 5x30, 6x30
Dips: 10, 6x25, 6x30 (done between sets of curls)

Bent-Over Lateral Raises: 7x25, 6x25

Wall Squats: :35, :35
Leg Curls On Swiss Ball: 10, 10 (done between sets of wall squats)

Cardio: 3500 yards swimming.

"My first back lever today was awesome. I got it fully extended, straight, and flat and held it for about 3.5 seconds. Everyone in the gym stopped and watched, and I got gasps and a little clapping afterwards. I guess it was impressive. People tend to think wipers are impressive as well."

Saturday

Smoke: At 1 AM, smoked hookah/shisha, we forget to put the filter in the pipe. I'm going to die at swim practice in twelve hours, heh.

Frisbee: Spun disc for 1.5 hours.

Sunday

Frisbee: Spun disc for 1.25 hours and played Ultimate for another 1.25 hours.

Week 45 at January 10, 2005.
Swim Season Week 11

Monday

L-Sits: :12, :10, :10
Hanging Straight Leg Raises: 10, 9
Wipers: 5
DB Side Bends: 8x55

Supermans: 2
Back Levers: 2 (real good ones!)
Lat Rows: 6x"11", 6x"11", 5x"11"

DB Curls: 10x20, 6x30, 3x35
Dips: 10, 6x30, 6x35 (alternated with curls)

Bent-over Lateral Raises: 8x25, 7x25

Cardio: 3800 swimming.

"Got some great stretching in today, and my back levers were perfect and held for 2-3 seconds!"

Tuesday

Cardio: Swim meet. We won by a good amount. I swam: 50 free exhibition (26.? sec), 100 fly (1:08.55 seconds), 200 free relay, and 400 free relay.

"I lift tomorrow! I can't wait!"

Wednesday

Handstands: 3 held
Frog-stand Press Handstands: 4

L-sits: :10, :10, :8
Hanging Straight Leg Raises: 7, 5
Wipers: 4

Back Levers: 1, 1

Pull-ups: 10
Lat-rows: 6x"11", 6x"11", 4x"12"

Dips: 10, 6x35, 5x40, 4x45
DB Curls: 10x20, 6x35, 2x40 (alternated with dips)

Lateral Raises: 20# x 8 sec, 4x25

Wall-Squats: :50
Swiss Ball Hamstring Curls: 12

Cardio: 3200 swimming

"My core was tired by the bar work today, which probably was resultant from 1000 yards of fly and those press handstands.

Thursday

Cardio: 3000 yards swam (in an hour and I got out of practice an hour early)

Friday

Cardio: Swim meet, we won by a whole lot, basically crushing the other team. I swam fly in the 200 medley, swam the 100 fly, and swam in the 200 free relay. My medley split was like 28.? seconds, my 100 fly was like 1:08.66, and my 200 free split was like 26.? seconds.

Saturday

Handstand Trainer: 6, 6, 6
Press Handstands: 3
L-sits: :10, :10, :10
Hanging Straight Leg Raises: 9
Wipers: 6

Back Levers: 1

Pull-ups: 8
Lat Rows: 6x"11", 4x"12", 4x"12"

Dips: 10, 6x35, 4x45, 3x45
DB Curls: 10x20, 6x35, 3x40

Lateral Raises: 10# x 30 sec
Egyptian Lateral Raises: 12x5, 8x5
Bent-over Lateral Raises: 10x15, 7x20

Wall Squats: :50
Swiss Ball Hamstring Curls: 10

Cardio: 3000+ swimming

"Threw a massive open dorm party, with 30 pounds of strawberries (subsequently dipped in chocolate), 180 bottles of sparkling cider, 90 bottles of Bawls, and loads of other snacks/pizza. In the basement we had a club/rave party, using all sorts of club, dance, euro, techno, and rave music. It was a complete success - about 80% of the school showed up at one time or another. The music choice was a complete departure from what normally is played (i.e. rap, R&B, and pop - grind music) at other mixer events. So, I'm stoked that it went over so well especially considering I gathered the songs and made the playlist."

Sunday

Week 46 at January 17, 2005.
Swim Season Week 12

Monday

Handstands: 1, 1, 1, 1, 1

L-sits: :10, :10
L-sits (tuck / straight): 10, 10

Supermans: :20, :15

Lat Rows: 6x"11", 4x"12"

Dips: 10, 6x20, 6x45, 4x50
Curls: 9x25, 4x40, 3x40

Lateral Raises: 15# x 25 sec, 6x25, 3x30
Bent-over Lateral Raises: 10x20, 8x20

DB Planche Drill: 30# x 10 sec, 40# x 6 sec

Cardio: 3950 swimming

Tuesday

Cardio: 2200 yards swimming, shortened practice before girl's swim meet.

"Tomorrow might be a very hard swimming day, but I have to just keep the lift afterwards in sight to get through it! I can't wait for dips."

Wednesday

Push Press: 8x89, 7x111, 1x136, 4x131
Straddle Jump Handstands: 5
Handstand Trainer: rocked.
L-sit tucks: 10, 10
Wipers: 4

Pull-ups: 5, 5x15, 3x25, 3x30, 2x30

Dips: 10, 6x25, 4x50, 4x50
Curls: 9x25, 4x40, 4x40

Lateral Raises: 15# x 25 sec, 5x25

DB Planche Drill: 25# x 10 sec, 35# x 8 sec

Cardio: 3750 yards swimming

Thursday

Cardio: 3800 yards swimming.

"Yesterday and today's practices have been really good. I've been really giving myself to the yardage."

Friday

Cardio: Home meet. We won, crushing the other team, and winning first place in every event. I swam fly in the medley, the 100 fly, the 100 back, and in the 400 free relay - personally, I didn't swim my best. And I was dehydrated! :(

Saturday

Handstand Trainer: kept rolling by accident.
Push Press: 8x89, 6x111, 4x133

Dips: 10, 6x25, 4x60, 3x60
Curls: 9x25, 3x45, 3x40

Flyes: 8x25, 5x35

Egyptian Lateral Raises: 4x10, 6x10

Wall Squats: 10# x 30 sec
Swiss Ball Hamstring Curls: 10, 10
Cable Step-ups: 10x"2", 7x"4", 4x"5"
Box Jumps: 8 x small, 5 x medium
Hop Jumps: 10

Ab Machine: 10 x 25, 40, 55, 70, 85, 100 nonstop

Bent-Over Lateral Raises: 8x15

Cardio: No practice.

"Tapering starts at the end of next week or so. We get today off from swim practice, as next weekend we travel four hours to a meet, and then at least that far the weekend after that for the championships.

My push press is doing well (and on my second workout including it in a long while! As well, almost all of my anterior delt work has been from handstand work lately). Today was the first time I'd ever been able to cling 133 to get it to the bottom of the press."

Sunday

Week 47 at January 24, 2005.
Swim Season Week 13

Monday

Handstand trainer: did well.
Push press: 8x89, 6x116, 2x138

Dips: 10, 6x35, 3x62.5, 3x62.5
Curls: 9x25, 3x45, 4x40

Half Egyptian Lateral Raises: 10 x 10#

Box Jumps: 8 x small, 8 x medium, 6 x medium

Tuesday

Cardio: Meet, we won. The other team had a 5 lane pool, so they only allowed us two lanes to race in, eliminating all the depth of our team. But we won by something like 24 to 28 points; if we had raced them in our six lane pool, we would have totally killed them. I swam free in the 200 medley - that's all.

We've won 6 meets and lost 2 - both of our losses were to the same really good team. We have another meet this Saturday that we'll win and next Saturday IPSLs, which we will most likely get second - with our loss to that same team that's beat us before.

Wednesday

Box jumps, hop jumps, wall squats, swiss ball hamstring curls, squat jumps (off box), jump lunges.

Cardio: 2500+ kicking in pool.

"Somehow I inflamed my supraspinatus (rotator cuff) so I couldn't swim with my arms or lift today in order to keep from agitating it. The trainer says I should be nearly 100% tomorrow though."

Thursday

Cardio: 2000 + kicking in pool

"Still inflamed but not as bad."

Friday

DB Bench Press: 8x40, 6x70, 3x80
One-Arm DB Rows: 6x40, 5x60, 5x70

Dips: 10, 6x35, 4x65, 3x65
Curls: 9x25, 3x45, 2x45

Box Squat Jumps: 6 x small, 7 x medium
Hop Jumps: 12
High Box Jump Offs: 10, 10
Swiss Ball Hamstring Curls: 11, 8

Cardio: 4000 yards swimming, almost exclusively freestyle because of my shoulder. (There was like less than 100 breast in there.)

"Shoulder is better, a little pain in odd ranges of motion. Hope it's better for our meet tomorrow. The meet will be about an hour long and it takes us just over three hours to get there, which is crazy - at least we're going there to win."

Saturday

Cardio: Meet, we lost by 4 points, which is crap. I swam fly in the 200 medley relay, the 50 free (exhibition), the 100 breast (exhibition), and in the 400 free relay.

My shoulder is fine.

Sunday

Week 48 at January 31, 2005.
Swim Season Week 14: Taper

Monday

Handstands: 1, 1, 1, 1, 1, 1
Handstand Trainer: spent considerable time on it, but had too much rolling.

One-arm DB Rows: 6x40, 5x60, 4x75

Dips: 10, 6x35, 4x70, 3x70
Curls: 8x25, 2x50, 4x45

Calf Raises (backwards on hack squat-esque machine): 4x115, 12x160, 10x230, 8x280, 6x346

Cardio: 3300 yards swam.

"Thanks to the mechanics of taper, I (as well as everyone else) felt like absolute shit in the water. Consequently our main set, which was only 300 yards (warm-up 1500, main set, 300 pink set, kick set 900, warm-down 300), was just about the worst thing ever. It was only a 3x100 sprint (1. straight, 2. rest 10 sec by 50, 3. rest 10 sec by 50 by 75).

We should feel progressively better as the week goes on and our energy goes through the roof. On Saturday, we should have the best swimming day of our season."

Tuesday

Cardio: 2500+ yards swimming after girl's meet.

Wednesday

Cardio: 2950+ yards swimming. All aerobic.

"My shoulder hurts again."

Thursday

300 pink
2x25 build
200 pink
4x25 E/H, H/E, build, sprint
100
6x25 evens sprint, odds easy

350 pink
2x200 pink/red by 100

3x100 sprint, 5 minutes hose down with ice cold water between sets (it's like torture)

200 pink

3x100 pink
3x75 pink
3x50 pink
3x25 pink

Total: 2900 yards swimming

Friday

Cardio: 2000 yards swimming.

"Shaving my ENTIRE body today, in preparation for tomorrow. (Though I am not shaving my head this year.)"

Saturday

Cardio: IPSL meet. At prelims I swam the 50 free and 100 free. At finals I swam in the 200 medley relay and the 200 free relay.

"Smoked a cigar and had some beer later in the night."

Sunday

Pull-ups: 5, 5x15, 3x25, 3x30, 2x30


Hey there tricky one..

Just wondering..

"5x15...."

Does that denote that they're weighted pull ups ??

"5x15...."

Does that denote that they're weighted pull ups ??Right on.

Week 49 at February 7, 2005.

Monday

Handstands, handstand trainer, back levers, hanging straight leg raises, wipers, l-sits

One-arm DB rows: 6x40, 6x60
Lat Rows: 8x"10", 5x"11"

Dips: 10, 6x35, 3x75, 3x70
Curls: 9x25, 3x45, 5x40

DB Front Raise: 7x15, 6x25
DB Lateral Raise: 8x15, 6x25
DB Bent-Over Lateral Raise: 8x10, 8x20

Tuesday

Wednesday

Handstands, handstand trainer, back levers, hanging straight leg raises, wipers, l-sits

Lat-rows: 6x"11", 6x"11"

Dips: 10, 6x35, 3x78.5, 3x75
Curls: 10x25, 3x45, 6x40

Front Raise: 7x15, 7x25
Lateral Raise: 8x15, 5x25
Egyptian Lateral Raises: 10x5#
Bent-Over Lateral Raises: 8x10, 8x20

Box Jumps: 6 x small, 6 x medium
Hop Jumps: 20, 20
High Squat Jumps: 10

"Break's over, back at school."

Thursday

Friday

A bunch of good handstands and some work on the handstand trainer!

L-sits: :12, :10, :8, 8 tuck
Back Levers: 1, 1
Hanging Leg Raises: 10, 7
Wipers: 8
Inverted Leg Raises: 7, 5

One-arm DB rows: 8x45, 6x60
Lat rows: 5x"12"

Dips: 10, 6x35, 4x80, 3x80
Curls: 9x25, 7x40, 4x40

Front Raises: 10x15, 7x25
Lateral Raises: 8x15, 6x25
Bent-Over Lateral Raises: 8x10, 6x25

Block Jumps: 5 x small, 7 x medium, 8 x large
Hop Jumps: 20, 20

Swiss Ball Hamstring Curls: 10

External and Internal Rotator Cuff Rotations

Saturday

Sunday

Handstands, handstand trainer, back levers, maltese lowers (on parallel bars), inverted leg raises, wipers, dips, l-sits.

Week 50 at February 14, 2005.

Monday

Handstands, some handstand trainer, maltese lowers (on || bars), inverted leg raises (on || bars)

L-sits: 10 sets
Dips: 18 (reps), 10
Pull-up Holds: 4 sets
Pause-partial Dips: 6 sets (~2-3 dips per set, each dip taking over 15 seconds)
Pause-partial Chin-ups: 3 sets

"Isometric and muscular endurance exercises. My left knee is slightly injured. I ran half a mile and I think I aggravated it (after already stressing it with the volume of high box jumps I did on Saturday).

Pause-partial means slowly going through the entire range of motion in small increments (with no lock-outs)."

Tuesday (Gymnastics)

Floor: handstands, straddle press handstands (via hops), cartwheels, handstand shoulder shrugs (supported), handstand push-ups (supported), alternating leg raises, crunches, butt-ups, double crunches, hollow holds, shoulder touches

Rings: muscle-ups attempts (via help), inverted hangs, inverted pikes to hangs

Parallel Bars: dips, dip shrugs

High bar: pull-ups, hanging straight leg raises, pull-up leg raises, back levers (attempts), skin the cats

Legs: 160 ft lunge walk, lunges held for 45 seconds, 45 second pit jump

"OMG I got my ass kicked - this was one of the most physically exhausting work-out I've ever done (despite the relative basics it contains). My goals are a lot of strength moves, so to get the required strength I have to get my ass kicked every time! Good thing I like ass kicking."

Wednesday

.5 mile warm-up

Handstands: 4
Straddle Press Handstands (using wall): 8
Handstand Shrugs (using wall): 20
Handstand Pushups (using wall): 8

Alternating Leg Raises: 2x10
Crunches: 2x10
Butt-ups: 2x10
Double Crunches: 2x10
Hollow Holds: 2 x 10 sec (circuit format)

Thursday

.5 mile warm-up

Handstands: 3
Straddle Press Handstands (using wall): 6

Cartwheels, round-offs

Handstand Trainer

Pull-ups: 12, 8, 5
L-sits: :20+, :12+, 12+
Dips: 10, :10 dip shrug, 5

Inverted Pikes to Hangs (on || bars): 3x10
Pull-up Leg Raises: 10, 8, 3 (alternated)

Walking Lunges: 160 ft

Friday

.5 mile WU

Handstands: 6
Straddle Press Handstands (using wall): 8
Straddle Press Handstand Lowers (using wall): 3

Cartwheels, round-offs

Handstand Trainer: 4, 4, 4, 4

L-sits: :20+, :15+, :15+

DB Cross Holds: 10# x 10 sec, 20# x 10 sec, 4 x 25# x 4 sec
DB Planche Drill: 25# x 10 sec, 35# x 10 sec, 40# x 8 sec

Shoulder touches: 30, 15

Inverted Pikes to Hangs (on || bars): 12, 10, 10
Pull-up Leg Raises: 8, 6, 5 (alternated)

Handstand shrugs: 25, 25, 20, :15
Dip shrugs: 20, 20, 20, :25 (alternated)

Chin-up hold: :25, :20

Saturday

.5 mile WU

Handstands: 6
Straddle Press Handstands (with wall): 2
L-sits: :30
Inverted Pikes to Hangs (on || bars): 10
Pull-up Leg Raises: 6

Cross Holds: 20# x 10 sec, 2 x 25# x 6 sec
Cable Crosses (from below): 2 x "5" x 4 sec
Cable Crosses (from parallel): "6" x 8 sec, "10" x 8 sec, "15" x 8 sec, 2 x "18" x 8 sec

"My handstands were really good today, I'm able to balance a lot better and stay tighter. I still have to walk sometimes but I can usually stay in place by rocking left and right - it looks kind of cool, I can see it in the window behind (in front?) of me. I'm getting close to being able to pretty regularly just hang out in a handstand without real adjustment.

I took it light today, other than the new cross stuff, because I was tired today and want to make sure I get some recovery in here."

Sunday

Week 51 at February 21, 2005.

Monday

.5 mile WU

Handstands: 4
Straddle Press Handstands (with wall): 8
Straddle Lowers (from wall): 5

Shrugs: 25, 25, 20

Handstand Trainer

L-sits: :20, :8x5, :6x5, :5x5,:12
DB Cross Holds: :10x20, :6x25, :6x25, 3x30
DB Planche Drill: :10x25, :10x35, :8x40, :5x45

Inverted Pikes to Hangs (on || bars): 10, 8
Pull-up Leg Raises: 7, 5 (alternated)

Dips: 18, 12
Shrug Hold: :20x25, :15x45
Shrugs: 15x25, 15x45 (alternated)

Chin-up Holds: :20, :15x25, :12x45, :12x45

Cable Cross Holds: :10x"14", :10x"21", :8x"21"

"I only had two hours of sleep last night because I was working on my Sem paper; I also hadn't eaten anything but a Ramen all day. Bad! Bad! However, my straddle press handstands were OK, but my handstands were too walky."

Tuesday (Gymnastics)

Floor: handstands, straddle press handstands, handstand pushups, handstand shrugs, cartwheels, one-armed cartwheels, round-offs, dive cartwheels, alternating leg raises, crunches, butt-ups, double crunches, hollow holds.

Trampoline Track: front handspring (one try, just busted it out at the end of practice, nailed it)

Rings: back lever, inverted pikes, inverted hangs

Parallel bars: dips, dip shrugs

"I need to work on my hip turning in regular cartwheels (I do it fine with round-offs) and my arm movement so that I can dive cartwheel properly (I tend to initiate my dive by throwing them over my head, rather than from under - probably a habit picked up from the hundreds of laps of fly I swam this past swim season, unlearning is frustrating).

I still need to work on holding my handstands."

Wednesday

Thursday

Friday

.5 mile warm-up

Handstands: 6
Straddle Press Handstands: 3
Straddle Press Lowers: 2

Back-limbers: 2
Handstand trainer: 5, 3, 4, 4, 4

L-sits: :20, :8x5, :8x5, :5
Hanging Straight Leg Raises: 8
Wipers: 6

DB Cross Holds: :10x20, :8x25, 4x30, :4x25, :4x25

Handstand Push-ups: 10, 6
Handstand Shrugs: 30, 20
Handstand Shrug Holds: :15, :15 (circuit format)

Inverted Pikes to Hangs (on || bars): 5, 10, 6
Pull-up straight-leg raises: 6, 5, 5
Hollows: :15, :12

Dips: 8, 6x35, 4x60, 3x70

Dip shrug holds: :15x45, :15x45
Dip shrugs: 20, 18x45, 12x45

Pull-ups: 8, 5
Chin-up holds: :10, :12x45, :12x45

Cable Cross Holds: :10x"14", :10x"21", :8x"21"

Saturday

Sunday

Handstands, cartwheels
Front handsprings, front flips onto 2.5-3 ft mat

Lying Rear Delt Raises: 8x15, 8x15

Handstand Trainer: 8, 4, 4

L-sits: :15, :12, :8x5
Hanging Straight Leg Raises: 6, 5
Wipers: 6

Pull-up Leg Raises: 3
Inverted Pike to Hangs (on ||), 9, 8

Inverted Dips: 5

DB Cross Holds: :12x15, :5x25, :5x25, :5x25, 5x30
Front Raise: 8x15, 8x25, 5x25
Bent-Over Lateral Raises: 10x15, 5x25, 6x20

One-hand push-ups: 3 (per arm)

Dips: 10, 6x45, 2x90
Curls: 8x25, 4x45

"My core work wasn't too good today, probably from all the flipping out. Though I held a couple rock solid handstands!"

Week 52 at February 28, 2005.

Monday

"My handstands are consistently more solid. I often have to make a minor adjustment after I kick up, however once I've made it I can hold my handstand in place for 2-3 seconds pretty much consistently. However, I haven't gotten in one yet that I could just hang out in for minutes at a time. I think I'm still using a lot of strength -- and don't have my balance perfected yet -- to keep me in place."

Tuesday (Gymnastics)

Floor: cartwheels, lunge cartwheels, round-offs, dive cartwheels, handstands, straddle press handstands, forward straddle rolls, forward pike rolls, backwards pike rolls, backwards straddle rolls, handstand forward rolls,

Trampoline Track: fronts

High Bar: back levers, pull-ups, leg raises, skin-the-cats

Pit: 100 pit jumps

Wednesday

Warm-up jog: .5 mile
Handstands: 5
Straddle Press Handstands: 7
Straddle Press Handstand Lowers: 3

Carthwheels, round-offs, front handsprings (onto mat), fronts (onto map)

Back limbers: 2
Handstand trainer: 4, 4, 3

V-sits: 5 (all about 1-3 seconds)
L-sits: :20, :8x5
Skin-the-cats: 4
Back levers (on bar, from inverted pike): 3
Back levers (on || bars, from inverted pike): 2

Hanging Straight Leg Raises: 6, 2
Inverted Pikes to Hangs: 8, 6
Pull-up Straight Leg Raises: 3, 3
Hollows: :15, :12 (circuit format)

Pull-ups: 10, 6 (explosive positive, slow negative, body straight, bar to base of pecs)

DB Cross Holds: :15x15, :12x25, 4x30, :6x25, :20x20
DB Front Raises: 8x15, 7x25, 6x25
Bent-over DB Lateral Raises: 6x15, 6x25, 8x20

"Next workout, tricep and bicep exercises will be substituted in for the shoulder work most likely (if not placed in addition) and then vice-versa."

Thursday

Friday

Warm-up: .5
Handstands: 6
Straddle Press: 2

Running fronts, running front handsprings, standing fronts onto high jump mat.

Handstand trainer: 4, 4, 4, 2

V-sits: 5, 2
Skin the cats: 5
Back levers (bar): 1, 1, 1
Back levers (|| bars): 1, 1, 1

"Going to workout hard tomorrow."

Saturday

Warm-up: .5 mile jog
Handstands: 8
Straddle Press: 3

Fronts, standing fronts, box fronts, front handsprings, cartwheels, round-offs

Back limbers: 2
Handstand trainer: 2, 3, 3, 3

V-sits: 3, 1, 1
L-sits: :15, :12
V-tucks: :10, :10
Skin the cats: 5
Back levers (on bar): 2
Back levers (on || bars): 4

Pull-ups: 12, 6

DB Cross Holds: :15x15, :12x25, :10x25, :8x25, 8x30
DB Front Raises: 8x15, 8x25, 7x25
Bent-Over Rear Lateral Raises: 8x15, 8x20, 8x20

Lying Tricep Extensions (EZ curl): 6x50, 6x70, 1x90
Curls: 10x25, 4x45

Sunday

Week 53 at March 7, 2005.

Monday

Warm-up: .5 mile jog

Handstands: 6
Straddle Press Handstands: 6
Straddle Press Lowers: 8

Cartwheels

Back limbers: 2
Handstand trainer: 4, 3, 2

V-tucks: 3, 4, 3
V-holds: :6, :5
Back levers (from inverted pike on bar): 1, 1
Back levers (front inverted pike on || bars): 1, 1

Hanging straight leg raises: 7, 5
Inverted pikes to hangs: 6, 8
Hollows: :20, :19

Pull-ups: 8
Inverted pull-ups: 5

DB cross holds: :15x15, :10x25, :8x25, 6x30
DB bent-over lateral raises: 8x15, 8x20, 7x20, 6x20

Lying tricep extensions: 8x50, 6x70, 4x80
DB alternating curls: 8x25, 5x45

Walking lunges: 160 ft

"I did some front handsprings and fronts onto the high jump mat. My handsprings had a lot of snap, and I was fronting and landing squatted on an about 3 foot tall mat. I think I could definitely pull off a front right on the ground."

Tuesday (Gymnastics)

Floor: cartwheels, lunge cartwheels, pop cartwheels, one-arm cartwheels, round-offs, handstands, forward/back tuck rolls, forward/back pike rolls, forward/back straddle rolls, front handsprings off mats/over cylinder, fronts off spring board/floor, push-ups, crunches, double crunches, butt-ups, hollow holds, leg raises

Pit: 2 minutes of pit jumps (then lunges for :30)

Wednesday

Handstands: 4
Straddle Press Handstands: 5
Straddle Press Lowers: 4

Handstand Trainer: 3, 2, 2

V-tucks to sits: 3, 2
Skin-the-cats: 5
Back levers (from inverted pike on bar): 1
Back levers (from inverted pike on || bars): 2

Thursday (Gymnastics)

Floor: back walkovers, forward straddle rolls, forward pike rolls, backward straddle rolls, backwards pike rolls, cartwheels, one-handed cartwheels, pop cartwheels, round-offs from lunge, handstands, straddle press handstands, fronts onto mat

High Bar: pull-ups, hanging straight leg raises, skin-the-cats, back levers from inverted pike

Legs: 160 ft of lunges, lunge for 30 seconds, 1 minute of pit jumps, 50 calf raises

"I was not mentally prepared at all today. My flipping was horrible and I had a lot of fear."

Friday

Warm-up: .5 miles
Handstands: 4
Straddle Press Handstands: 5
Straddle Press Handstand Lowers: 2

Handstand Trainer: 5, 3, 3

V-sits: 3
Skin-the-cats: 6
Back levers (from inverted pike on bar): 1
Back levers (from inverted pike to || bars): 2

Hanging straight leg raises: 8
Inverted pikes to hangs (on || bars): 7

Leg raises, crunches, double crunches, butt-ups, hollow hold (for time): 10

Saturday

Warm-up: .38 mile
Handstands: 25 (walking with holds and pirouettes)
Straddle press handstands: 10
Straddle lowers: 10
Handstand trainer: 4, 3

Pull-ups: 8, 5x20, 4x35
Push press: 8x89, 6x111, 5x133 (alternated)

DB lateral raises: :15x15, :8x2x25, 5x30

Dips: 10, 6x35, 4x70, 2x100, 3x90
Curls: 8x15, 3x35, 2x50, 4x45 (alternated)

DB bent-over lateral raises: 10x15, 10x2x20

Calf Raises: 50, 50

And tons of cartwheels, pop cartwheels, round-offs, handstand roll-downs, and some back limbers and skin-the-cats.

"SPRING BREAK! Tomorrow I leave for ten days of debauchery in Europe."

Sunday

"Cleveland to Chicago to Munich."

Week 54 at March 14, 2005.

Monday

"Munich to Prague."

Tuesday

"Prague."

Wednesday

"Linz."

Thursday

"Salzburg."

Friday

"Salzburg."

Saturday

"Vienna."

Sunday

"Vienna."

Week 55 at March 21, 2005.

Monday

"Vienna."

Tuesday

"Vienna to Munich to Chicago to Cleveland.

I'm back! The trip was great! I was never trashed but I drank pretty much everyday.

In Praha, I drank absinth. In Linz, Austrian beer. Salzburg, tequila. And, Vienna, limoncello and more tequila."

Wednesday

Tan: 8 minutes

Thursday

Tan: 8 minutes with lotion

"I lost about five pounds in Europe and I'm certain it was mostly muscle. :d_frown:

Freaking gymnastic lesson was canceled!"

Friday

Tan: 10 minutes with lotion -- a little pink between the collar bones

Saturday

"I really need to work out!"

Sunday

"Next week, I think this is going to be my schedule:

Sunday -- rest
Monday -- gymnastic conditioning, dips (3 sets) & lying extensions (2) / alternating curls (4) -- D C D C D C E C E

Tuesday -- gymnastics
Wednesday -- gymnastic conditioning
Thursday -- gymnastics

Friday -- gymnastic conditioning, flat bench press (4), incline bench press (3), planche press (2)
Saturday -- pull-ups (5) / military press (4), cable rows (3), lateral raises (3), bent-over raises (3), lower back (3), lunges, calf raises

Lifting heavy, like usual: 3-5 reps for chest/back/bi/tri, 5-8 shoulders, 8-10 lower back. However, lunges and calf raises will be unweighted with high reps. Dips and pull-ups will be weighted. /ed items will be alternated. Conditioning will consist of gymnastic specific ab, core, and balance work as well as stretching and skill drills."

Week 56 at March 28, 2005.

Monday (Conditioning, Arms)

Handstands: 9
Handstand trainer: 5, 4, 4
L-sits: :12, :10
Hanging Straight Leg Raises: 5
Inverted Pikes to Hangs: 10
Wipers: 5

Swiss Ball Straight Leg Raises: 20, 20
DB Side Bends: 15x30, 6x60
Machine Crunches: 5x95, 5x155

Dips: 10, 6x35, 3x70 | 3x90, 1x90, 3x80
Alternating Curls: 10x15, 6x25, 3x35 | 5x45, 3x45, 3x45, 6x40
Lying Extensions: 8x70, 7x70 (in DCDCDCECE fashion)

Tan: 12 minutes with lotion.

"Pecs, shoulders, lower back, calves are focus areas. I have to watch my trap development versus lat development so that I maintain a strong, wide looking back.

Going to work at 75, I think, on dips for more reps next time."

Tuesday (Gymnastics)

Floor: forward straddle/pike rolls, backwards straddle/pike rolls, cartwheels, one handed cartwheels, pop cartwheels, round-offs from lunge, round-offs from kneel, run into round-offs, front handsprings, crunches, hollow holds, butt-ups

Trampoline track: fronts

High Bar: pull-ups, chin-ups

Legs: 160 ft lunges, :30 lunge hold

Tan: 12 minutes with lotion.

"I really want to be a good gymnast but I'm not turning out to be very good. I don't have great rotation or timing. My heel drive is inconsistent. I can't jump straight up, snap well, or arch*. All I really have is a good block. *I have a great back bend and shoulder flexibility but my body just won't arch without being placed in that position.

I might try to pick a few skills that down-play these weaknesses -- flares, dive rolls, aerials. I used to have a problem with turning my hips in my cartwheel movements, but I've pretty much fixed that. So, if I can get my heel drive to be fast and hard consistently, I think I could get an aerial.

A lot of my problems are stemming from swimming habits. Particularly, hand and head placement for diving, arm swing from fly, and the actual diving motion (outwards).

Thing to remember to do: at least 3x:30 wall sit, back limbers, back walk-overs, and bridges."

Wednesday

Tan: 14 minutes with lotion.

"Played around out on the grass up at school because it was so nice today -- mostly cartwheels, dive cartwheels, one-handed cartwheels, and round-offs."

Thursday (Back, Shoulders)

Pull-ups: 6, 5x15 | 4x25, 4x25, 4x25, 4x25, 3x25
Military Press: 8x45, 5x95 | 4x115, 4x115, 4x115, 2x115 (alternated)

Cable Rows: 9x"11", 4x"12", 4x"12"

Lateral Raises: 8x15 | 5x30, 4x30, 5x30
Bent-Over Lateral Raises: 10x10 | 7x20, 6x20, 6x20

"The pull-up, military press workout was derived from an article (http://www.dragondoor.com/articler/mode3/7/) over at dragondoor.com. It's 4-8 sets of 3-5 reps, none to failure, alternating vertical pull and push. I haven't really trained weighted pull-ups or military press in a very long time."

Friday

Tan: 14 minutes with lotion.

Saturday

Tan: 16 minutes with lotion.

Sunday

Week 57 at April 4, 2005.

Monday (Arms)

Handstands: 4
Handstand Trainer: 4, 4, 4, 3
Handstand Rolls: 4
V-tucks: 3
L-sits: 2
Wipers: 6
Skin-the-cats: 4
Hanging straight leg raises: 5
Swiss ball straight leg raises: 12, 12

DB Side Bends: 15x30, 8x60, 5x75

Dips: 10, 6x35, 3x70 | 3x80, 3x80, 2x80
Alternating Curls: 10x15, 6x25, 3x40 | 3x50, 4x45, 2x45, 6x40
Lying Extensions: 4x80, 3x80

Tuesday (Gymnastics)

Floor: forward/backward straddle rolls, forward/backward pike rolls, handstands, handstand roll downs, back walkover attempts, cartwheels, pop cartwheels, one-armed cartwheels, dive cartwheels, round-offs

High Bar: skin-the-cats, rear support, back lever attempts

Tramp track: fronts, front handspring attempts

Legs: 1:30 pit jump, :30 lunges

Tan: 14 minutes (bed 6 - more powerful)

"I have a really good block!"

Wednesday

Timed mile: 7:16 (yuck)

"My face is a little more than slightly sun burnt. It was a little from the tanning booth, and then I was in the sun for a long time yesterday and almost four hours today. I've been spinning a lot of disc (3 hours today) -- spring is the best. Played an Ultimate game this evening for another hour. My team lost because of a lead the other team got when a sick disc player (and triathlete) joined them for a while. But when he had to leave, the teams were balanced again but we started really picking up points -- time ran out though. Normally I'm not a ground player -- able to sacrifice my body in a dive or tumble -- but something changed today. I don't know if it was just the day, but I made a bunch of sick catches in this manner. Playing has also made me realize I'm not in the best cardio shape -- but the best way to fix this is to play more. ;) "

Thursday (Gymnastics)

Floor: forward/backward straddle rolls, forward/backward pike rolls, handstands, handstand roll-downs, straddle press handstands, cartwheels, pop cartwheels, one-armed cartwheels, dive cartwheels, round-offs, power hurdle round-offs, round-offs from run

High bar: skin-the cats, rear-supports, back levers

Tramp Track: Fronts, front handsprings

Legs: 100 pit jumps

Friday (Back, Shoulders)

Handstands, handstand roll downs, v-sits, rear support, skin-the-cats, back levers, frontwards/backwards straddled/piked rolls

Pull-ups: 6, 5x15 | 4x30, 4x30, 4x30, 4x27.5, 3x27.5
Military Press: 8x45, 5x95 | 4x120, 4x120, 4x120, 3x120

Cable Rows: 6x"12", 5x"13", 4x"13"

Lateral Raises: 5x20 | 5x30, 4x35, 5x30
Bent-over Lateral Raises: 6x15 | 5x25, 5x25, 4x25

Saturday

"Threw disc for four hours."

Sunday

"Played two and half hours of continuous Ultimate."

Week 58 at April 11, 2005.

Monday

Straddle Press Handstands: 20
Handstands: 15
V-sits: 5

l-sits, back levers on || bars, back lever on high bar, wipers, skin-the-cats, rear support, handstand shrugs, dip shrugs, swinging dips, inverted pull-ups, inverted pikes to hangs on || bars

"Threw disc for like two hours and watched a girl's lax game for another hour. I'm pretty sun-burnt on my nose and on my shoulders and forearms."

Tuesday

Pull-ups: 6, 5x15 | 4x32.5, 4x32.5, 3x32.5, 3x30, 3x30
Military Press: 8x45, 5x95 | 4x125, 4x125, 4x125, 4x125
Cable Rows: 5x"13", 5x"13", 5x"13"
Cleans: 4x89, 6x111
Dips: 6, 2x90, 3x80
Alternating Curls: 8x25, 3x50, 5x45
Front Raises: 6x25, 6x25
Lateral Raises: 5x15, 5x30, 4x30
Bent-over Lateral Raises: 6x25, 6x25

"New lifting plan MWF, nothing to failure. The following will also be done before lifting: handstands, straddle press handstands, v-sits, inverted pull-ups, hanging straight leg raises, inverted pikes to hangs."

Wednesday

BB Bench Press: 8x135
DB Bench Press: 5x60, 3x80, 1x90, 2x85, 3x80

Behind Back BB Forearm Curls: 20x50, 10x70
DB Forearm Extensions: 12x15

Ab Machine: 5x50/55/70/85/100/115/130

Thursday (Gymnastics)

Floor: forward staddle to pike rolls, backwards straddle to pike rolls, cartwheels, one-handed cartwheels, pop cartwheels, round-offs, power-hurdle round-offs, running round-offs, dive cartwheels, aerial attempts (had to use hands), fronts (spring-board and floor), handstands, handstand roll-downs, straddle press handstands (with and without wall)

High Bar: skin-the-cats, rear supports, back lever, pull-up leg raises

"Pretty bad gymnastic day, at least in regards to cartwheels and strength. However, my fronts were great. I landed about 70% of them, which is great. I think the mechanics of jumping and catching a frisbee are helping. I'm getting close to having my front split -- I still have a bit to go on my side split.

I tried two fronts on the grass today; I messed both up. On the first I under-rotated (timing was off) and ended up doing a handstand roll-down, which was crazy. On the second, I didn't jump high enough so I landed in a squat."

Friday

Pull-ups: 6, 5x20, 4x32.5, 3x32.5
Military Press: 8x45, 5x95, 4x130, 3x130

Lateral Raises: 8x15, 5x30, 5x30
Bent-Over Lateral Raises: 8x15, 15x10

"I think I've been overtraining. I had a great workout on Tuesday, but Thursday at gymnastics sucked (except for my timing that was better than usual, which I owe to frisbee -- I believe.) Today also sucked -- I had no strength whatsoever. I also didn't get to eat until about 3 PM, after being awake for seven hours.

I've revised my workout plan: Monday and Saturday: 3 sets Pull-ups, 3 sets Military Press, 2 sets Lateral Raises, 2 sets Bent-Over Lateral Raises; Wednesday: 4 sets DB Bench, 3 sets Cable Rows, 2 sets Front Raises; Friday: cleans, 2 sets Dips, 2 sets Curls, 2 sets Front Raises, abs, legs; handstands, straddle press handstands, v-sits, and some sort of hanging leg raise most days after lifting."

Saturday

Sunday

"Played a game of Ultimate against the faculty for almost an hour and a half. They out athleted us; ran faster and dove more. As disc players, we're much better, but they're in a lot better shape and are fair throwers/catchers. We lost 8 to 11; we also were missing some of our best players and made a poor substitution (large overweight kid who can't throw all that well and can't run at all, but likes to play) -- for some reason we kept him in for most of the game. We'll challenge again and I'm sure we'll slaughter them."

Week 59 at April 18, 2005.

Monday (Vertical Pull/Push, Lateral/Posterior Deltoids)

Pull-ups: 6, 5x15 | 4x30, 4x30, 3x30
Military Press: 10x45, 5x95 | 6x125, 5x125, 5x125

Lateral Raises: 6x20 | 7x30, 6x30
Bent-Over Lateral Raises: 10x15, 10x15, 10x15

Tuesday (Gymnastics)

Floor: straddled/piked forward/backward rolls, cartwheels, one-armed cartwheels, standing round-offs, round-offs from knee, power hurdle round-offs, running round-offs, pop cartwheels, dive cartwheels, handstands, handstand roll-downs, straddle press handstands, fronts (no springboard)

Trampoline Track: fronts

Legs: 1 minute pit jumps, :30 lunge hold, 75 calf raises

Wednesday (Horizontal Pull/Push, Anterior Deltoids)

DB Bench: 10x40, 6x65 | 5x80, 5x80, 4x80, 4x80
Cable Rows: 10x"6", 8x"9" | 5x"13", 5x"13", 5x"13"

Front Raises: 10x10 | 7x25, 6x25

Thursday (Gymnastics)

Floor: straddled/piked forward/backward rolls, handstands, handstand roll downs, straddle press handstands, cartwheels, one-handed cartwheels, pop cartwheels, dive cartwheels, round-offs, round-offs from knee, power hurdle round-offs, wide-arm push-ups, tricep push-ups, rock push-ups, hollows, hollow rocks

Rings: skin-the-cats, rear supports, muscle-up attempts

Parallel bars: dips, dip shrugs

Legs: lunges for :45

"My heel drive has good power, but bad kick. I don't send my legs around fast enough. My one-armed cartwheels are more like one-armed pop cartwheels, which is good. We tried to get back tucks but I was too afraid."

Friday (Legs, Anterior Deltoids)

Cleans: 5x89, 2x133
Front Raises: 10x15 | 8x25, 8x25

Lunges, handstands, handstand roll-downs, straddle press handstands, v-sits, l-sit hangs to exhaustion, back lever on high bar, back lever on parallel bars, inverted pikes to hangs on parallel bars, hanging straight leg raises, wipers, hanging pike holds, hollows, hollow rocks

"I was fooling around on the mats and tried a kip-up -- I hardly even got off the ground, but I kept trying. Eventually I was getting a little more than a foot in the air, but not still not coming up. So, I tried transfering my energy more smoothly, pushing a bit harder with my hands, and tucking my legs under me (almost completely stretching my quads). I can now kip and get to my feet nearly every time; however, sometimes I have too much inertia and fly forward after the snap.

I did a lot of stretching. I can easily touch my head to my knees in a seated pike and extend my finger tips a half of a hand beyond my pointed toes. My front splits are getting very low. In a month, I could definitely have them if I am consistent. My straddle split is getting better, but I have a bit of a ways to go. A straddle against the wall (lying with back on the floor) and using gravity and ankle weights seems to be a very useful way to improve it, so I'll continue to do so.

I need to work on my active flexibility a bit more if I ever want to be able to do a scale. I'll need a bit of a front over-split first, however."

Saturday (Vertical Pull/Push, Lateral/Posterior Deltoids)

Pull-ups: 6, 5x15 | 6x30, 5x30, 4x30
Military Press: 8x45, 5x95 | 6x130, 5x130, 4x130

Lateral Raises: 7x20 | 5x35, 4x35
Bent-over Lateral Raises: 10x15, 8x20, 7x20

"I got every kip-up I tried today. My straddle split has improved a lot since yesterday."

Sunday

Week 60 at April 25, 2005.

Monday (Vertical Pull/Push, Lateral/Posterior Deltoids)

Pull-ups: 6, 5x15 | 5x32.5, 5x32.5, 5x32.5
Military Press: 10x45, 5x95 | 5x135, 4x135, 4x135

Lateral Raises: 8x20, 5x35, 10x25
Bent-Over Lateral Raises: 10x15, 8x20, 8x20

L-sits, v-sits, inverted pikes to hangs on parallel bars, back levers on parallel bars, kip-ups, handstands.

Tuesday (Gymnastics)

Floor: forward/backward straddled/piked rolls, cartwheels, one-armed cartwheels, pop cartwheels, round-offs, round-offs from knee, round-offs from power hurdle, handstands, handstand roll-downs, straddle press handstands, dive cartwheels, fronts, wide-arm/close push-ups

Parallel bars: dips, shoulder shrugs

Legs: pit jumps

Wednesday (Horizontal Pull/Push, Anterior Deltoids)

DB Bench Press: 10x40, 8x65 | 6x80, 5x80, 5x80, 4x80
Cable Rows: 10x"7", 6x"10" | 4x"14", 4x"14", 4x"14"

Front Raises: 8x15 | 6x30, 7x25

Handstands, handstands roll-downs, handstand trainer.

Thursday (Gymnastics)

Floor: forward/backwards straddled/piked rolls, cartwheels, one-armed cartwheels, pop cartwheels, round-offs, round-offs from knee, power hurdle round-offs, run into round-offs, handstands, handstand roll-downs, straddle press handstands, fronts, 40 ft butt-scoots

Legs: 80 ft lunges, 80 ft frog jumps, 80 ft squat jumps

Friday

Maltese Press: 6x20 | 4x25, 1x30, 4x25

Handstands, handstand roll-downs, back levers on parallel bars, v-sits, inverted pull-ups, inverted pikes to support, splits

Saturday

Cardio: 30 minutes fasted state on treadmill at an average HR of 150 BPM with intervals from 3.5 to 10 MPH.

Sunday

Week 61 at May 2, 2005.

Monday (Vertical Pull/Push, Lateral/Posterior Deltoids)

Pull-ups: 15, 10, 7
Handstand Push-ups (against wall): 12, 10, 8

Lateral Raises: 8x20, 4x35, 7x30
Bent-over Lateral Raises: 10x15, 7x20, 8x20

Maltese Presses: 5x25, 4x25, :12x20

Tuesday (Gymnastics)

Floor: forwards/backwards straddled/piked rolls, cartwheels, one-handed cartwheels, pop cartwheels, power hurdle round-offs, round-offs from knee, round-offs from run, dive cartwheels, straddle press handstands, fronts, front handsprings

High Bar: rear support, skin-the-cats, back lever attempts

Legs: pit jumps, 10 squat jumps, 10 frog jumps, 10 candle sticks

Wednesday (Horizontal Pull/Push, Anterior Deltoids)

DB Bench: 10x40, 5x70 | 4x90
Cable Rows: 10x"8", 6x"11" | 4x"14", 4x"14", 4x"14"
DB Planche Press: 5x20 | 5x30, 4x30, :10x40, :10x40, :10x40
Front Raises (w/ wall): 8x20, 4x30, 8x20

Handstands, handstand roll-downs, straddle press handstands, v-sit, l-hangs, hanging pike holds, wipers, hollows, arches, hollow rocks, arch rocks, skin-the-cats, rear supports.

I've started working on my free standing handstand push-ups."

Thursday

Tan: 12 minutes

"Gymnastics was canceled. Got 12 over par on a 18 hole game of frisbee golf -- it was dusk/night though."

Friday

Saturday (Vertical Pull/Push, Lateral/Posterior Deltoids)

Pull-ups: 6, 5x15 | 5x35, 4x35, 4x35
Military Press: 10x45, 5x95 | 5x135, 4x135, 4x135

Lateral Raises: 8x15 | 6x30, 6x30
Bent-over Lateral Raises: 8x15 | 4x25, 8x20

Planche Press: 5x20 | 4x35, 6x30, :10x40, :10x40, :20x30

Sunday

Week 62 at May 9, 2005.

Monday (Vertical Pull/Push, Lateral/Posterior Deltoids)

Pull-ups: 6, 5x15 | 5x35, 5x35, 5x35
Military Press: 10x45, 5x95 | 5x135, 5x135, 4x135

Lateral Raises: 10x15 | 6x30, 6x30
Bent-Over Lateral RAises: 8x15 | 5x25, 8x20

Planche Press: 8x20 | 4x35, 6x30, :10x40, :12x35, :15x30

Tuesday (Gymnastics)

Floor: forwards/backwards straddled/piked rolls, cartwheels, one-armed cartwheels, pop cartwheels, pop cartwheels from lunge, round-offs, power hurdle round-offs, handstands, handstand roll-downs, straddle press handstands, dive cartwheels, aerial attempts, fronts, front handsprings

Conditioning: 2x100 pit jumps, 15 frog jumps, 100 crunches, :30 hollow hold

"I stopped grabbing my hands together over my head in the middle of my fronts and pulled them down to my sides, causing my tuck to be tighter, causing me to rotate faster, and land every front I tried afterwards (which was somewhere close to a dozen). I also modified my approach to a front handsprings, by diving at the ground, which causes me to block much quicker. Thus, I got more power and landed a couple on the floor. However, though my legs have enough power, I still haven't got the technique to move them fast enough, so this is holding me back. I'm getting closer to my aerial as well, but it's definitely my heel drive that's holding me back."

Wednesday (Horizontal Pull/Push, Anterior Deltoids)

DB Bench: 10x40, 6x70 | 4x95
DB Incline Bench: 6x60

Cable Rows: 10x"8", 6x"11" | 4x"15", 4x"14", 4x"14"

Front Raises: 8x20, 6x25, 5x25

"My arms have always been unstable in the incline bench position. They're perfectly fine at vertical and horizontal however. I've injured myself before on it because my arm completely gives out and the weight crashes to the floor forcing and contorting my shoulder. I was reminded of this today."

Thursday (Gymnastics)

Floor: forward/backwards straddled/piked rolls, cartwheels, pop cartwheels, one-handed cartwheels, round-offs from lunge, power hurdle round-offs, running round-offs, dive cartwheels, handstands, handstand rolldowns, straddle press handstands, front handsprings, fronts, handstand against wall for a minute thirty

Parallel Bars: 20 dips, 30 shoulder shrugs

Legs: pit jumps

Friday

Maltese Press: 7x15, 6x25, :15x20, :15x20, :10x25, :10x25
Dips: 10, 5x25, 3x70, 3x90

"Did some jumping type stuff for my legs as well."

Saturday (Vertical Pull/Push, Lateral/Posterior Deltoids)

Pull-ups: 7, 6x20 | 5x37.5, 4x37.5, 4x37.5
Military Press: 12x45, 5x95 | 5x140, 4x140, 4x140

Lateral Raises: 8x15 | 6x30, 6x30, :15x20, :15x20
Bent-Over Lateral Raises: 8x15 | 4x25, 12x15, 12x10

"Already military pressing my LBM, another 10 pounds and I'll be a couple pounds over my weight."

Sunday

Week 63 at May 16, 2005.

Monday (Vertical Pull/Push, Lateral/Posterior Deltoids)

Pull-ups: 7, 6x20 | 4x40, 4x40, 4x37.5
Seated Military Press: 10x45, 5x95 | 4x145
Push Press: 8x111, 5x133

Lateral Raises: 8x15, 10x25

"Horrible workout -- I didn't finish it."

Tuesday

Wednesday

Thursday

Friday (Vertical Pull/Push, Lateral/Posterior Deltoids)

Handstands: 22

Straddle press handstands, handstand trainer, v-sits, inverted pikes to hangs on || bars, back levers on || bars, l-sits, rear supports, skin-the-cats, hanging l-sits, hanging leg raises, wipers

Pull-ups: 8, 8
Handstand push-ups: 8, 8

DB Side Bends: 8x40, 6x60

DB Lateral Raises: 8x15, 6x30, :12x25, :20x20
DB Side Laterals: 18x15
DB Bent-Over Lateral Raises: 8x15, 6x20, 8x15

Saturday (Anterior Deltoids, Legs)

Front Raises: 8x15, 8x25, 8x25

Lunges: 265 ft
Calf Raises: 3x33
Hop Jumps: 100

Sunday

Week 64 at May 23, 2005.

Monday

"No more direct oblique work; weighted ab work commences. Raising rep ranges to 8-10ish."

Tuesday

Wednesday (Chest)

Handstands: 20

Flat Bench: 10x40, 8x60 | 7x75, 7x75, 7x75, 6x75
Incline Bench: 6x60, 6x60, 6x60
Planche Press: 8x25
Maltese Press: 8x20

"New workout schedule -- going back to a split. I can't wait to pack on serious muscle over the summer.

My strength (and an appreciable amount of size) has gone down the drain from all this time I just took off. All my lifts are 5-10 pounds less. Luckily, since I've already had it, I'm gauging I'll have it all back in two or three weeks.

I needed to take a few steps in all my handstands before I had complete control, but afterwards I was rock solid. By the last 10 stands, I was holding each for 5-10 solid seconds! Straight body position in all its glory.

My left shoulder was popping a bit on bench, which is weird because I've never had anything like that happen before. It's just those normal popping/grindings that most older lifters on these boards complain about. Hopefully it doesn't persist and may just be from lack of exercise lately.

I believe I peaked in flexibility and strength exactly two weeks ago, which wasn't planned. I'm supposed to be continually peaking!"

Thursday (Calves)

Handstands: 20
Calve Raises: 25 reg / 25 out / 25 in, 25 reg / 15 out / 15 in, 25 left, 25 right

"This was supposed to be leg day, but I got kicked out of the school weight-room since there was no adult on duty... despite that I'm 18 -- legally an adult. Older (adult!) alumni are allowed in without school employees present; being older means absolutely nothing in regards to exercise safety and fitness, so to not let me work out makes no sense."

Friday (Back)

Handstands: 20

Weighted Pull-ups: 8, 4x15 | 5x25, 4x25, 4x25
Cable Rows: 8x"12", 8x"12", 7x"12"
Machine Pull-overs: 8x135, 8x135
Back Levers: 3 (two on parallel bars, one on straight bar)

Hanging Straight Leg Raises: 10
Wipers: 7
Inverted Pull-ups: 10
Inverted Pikes to Hangs: 9 x "1" ankle weight, 7x"2"

Weighted Crunches: 12x25, 10x50

Saturday

Sunday (Shoulders)

Military Press: 10x65, 6x95 | 7x125, 6x125, 6x120
Bent-Over Lateral Raises: 8x10 | 7x20, 7x20
Front Raises: 8x25, 8x25
Lateral Raises: 8x25, 8x25, 8x25, 5x30

Hey! Happy birthday, chicanerous! :tucool:

I also want to learn gymnastics. I already can hold the planche (well, with my knees on my elbows) for half a minute. One day I'll do planche push-ups.

Keep up the good progress.

Week 65 at May 30, 2005.

Monday (Arms)

Handstands: 10

Lying Tricep Extensions: 10x40, 5x60 | 7x70, 6x70, 5x70
Weighted Tricep Dips: 5, 5x50, 5x50
Alternating Curls: 10x20, 6x30, 7x40, 6x40
Incline Curls: 5x30, 5x25

Hanging Straight Leg Raises: 10, 6
Wipers: 6
Inverted Pikes to Hangs (on || bars): 8x"2 ankle weights", 6x"2"

Tuesday (Gymnastics, Legs)

Floor: forward/backward straddled/piked rolls, cartwheels, one-handed cartwheels, pop cartwheels, round-offs from lunge, power hurdle round-offs, running round-offs, handstands, handstand roll-downs, straddle press handstands, fronts, front handsprings, dive rolls

Legs: pit jumps

Wednesday

Thursday

"Prom. Had 10 shots of rum."

Friday

Saturday

"Prize Day and Baccalaureate."

Sunday

"Graduation -- smoked two cigars."

Week 66 at June 6, 2005.

Monday (Arms)

Handstands: 10
V-sits: 4

Lying Extensions: 10x40, 5x60 | 8x70, 7x70, 7x70
Weighted Tricep Dips: 5x45, 5x45
Alternating Curls: 10x20, 6x30 | 8x40, 7x40
Incline Curls: 9x25, 7x25

Hanging Straight Leg Raises: 9, 5

Tuesday

Wednesday (Chest)

DB Flat Bench: 10x40, 6x60 | 8x75, 8x75, 5x75
DB Incline Bench: 7x60, 7x60
Dips: 4x70, 3x60, 8
Maltese Press: 7x20, :10x25

Hanging Straight Leg Raises: 8, 7, 7, 5
Inverted Pikes to Hangs (on || bars): 10, 6, 10x"2", 8x"2", 8x"2"

"I crunched some numbers for my bench press. I went down about 5 pounds in strength from last summer's Max-OT bulk through XC and through swimming. I'm now stronger by about 2.5 pounds than I was almost a year ago. I think that's fairly decent considering for a large portion of my swim season I did no chest exercises except dips and I was effectively cutting for that entire time."

Thursday

Friday (Back)

Weighted Pull-ups: 8, 4x15 | 5x25, 4x25, 4x25
Cable Rows: 8x"12", 8x"12", 7x"12"
Pull-overs: 8x135, 7x140
Back Levers (on || bars): 2

Hanging Straight Leg Raises: 8, 8

Saturday

Sunday

"Was at a wedding all Saturday and wasn't able to get to the gym for my shoulder workout. The gym isn't open on Sundays. A workout misseed is a workout gone -- just need to redouble my efforts at making every workout."

Week 67 at June 13, 2005.

Monday (Arms)

Lying Tricep Extensions: 10x40, 5x60 | 7x75, 6x75, 6x75
Weighted Tricep Dips: 8x35, 6x35
Alternating Curls: 10x20, 5x35 | 7x45, 7x40
Incline Curls: 10xs25, 5x30

Hanging Straight Leg Raises: 8, 8, 5
Inverted Pikes to Hangs (on || bars): 10x"2", 8x"2"

"I have some new pics to post up, but I need to reduce their dimensions first."

Tuesday

"Now the gymnastic facility is under construction! Had 4 Bud beers to drink."

Wednesday (Chest)

Handstands: 5
DB Flat Bench: 10x40, 6x60 | 8x75, 5x75
DB Flyes: 8x30, 8x30, 6x30

Thursday (Back)

Handstands: 10

Pull-ups: 8, 8, 6, 4
Cable Rows: 5x"13", 6x"12", 6x"12"
Pull-overs: 8x135, 7x140
Back Levers: 2

Hanging Straight Leg Raises: 8, 8

"Gymnastic facility still under construction..."

Friday (Shoulders)

Military Press: 10x45, 8x80, 6x95 | 8x115, 7x115, 6x115
Bent-Over Lateral Raises: 8x20, 8x20, 10x15
Front Raises: 8x25
Lateral Raises: 8x25
DB Elbow-out Rows: 10x40

Handstand Holds Against Wall: :50, :30

Saturday

"I need somewhere to put up my gymnastic rings. I just bought some flex bands from jumpstretch.com and I'm excited to try out some exercises I have from a comprehensive rings book I also own. It has about 10-15 conditioning exercises for each static hold. I'm eager to do some cross, planche, and lever work."

Sunday

Week 68 at June 20, 2005.

Monday (Arms)

Lying Tricep Extensions: 10x40, 6x60 | 8x75, 8x75, 8x75
Weighted Tricep Dips: 12x35, 10
Alternating Curls: 10x20, 5x35 | 7x45, 4x45
Incline Curls: 7x30, 5x30

Hanging Straight Leg Raises: 8, 8

"I hope I have gymnastics tomorrow."

Tuesday

"Gymnastic coach forgot to give me his summer schedule -- can't do it on Thursdays anymore. And he wasn't able to make it today. So, next lesson is next Tuesday... which prior to it will make one lesson in the past six weeks (though that one lesson was a good one in terms of my performance) -- that's not an acceptable statistic."

Wednesday

"I slept until 5 PM today, lol."

Thursday

Tanned: 2 hours SPF 30

"I slept from 3 PM to 11 PM today."

Friday (Shoulders)

Handstands: 10
Military Press: 10x70 8x95 | 9x115, 8x115, 8x115
Bent-Over Lateral Raises: 8x20, 8x20, 8x20
Lateral Raises: 7x20, 5x30, 20x15

Handstand Holds (Against Wall): :40, :30

"I slept from 1 AM to 3 PM today. So, as of 3 PM, I slept 22 of the past 24 hours. I'm trying to get on a normal sleep schedule, but, as you can see, I'm very bad at it."

Saturday

"I got my jumpstretch bands. I need to find somewhere to hang my rings, so I can start experiement. I mainly want to work towards a cross on them at the momment. But, I'll probably start doing some planche exercises everyday with the bands."

Sunday

Week 69 at June 27, 2005.

Monday

"Margarita Monday had about 12 shots tequila, most in the drink, some from the bottle. And, I got contact high from chilling out in a small room."

Tuesday (Gymnastics)

Floor: forward/backward straddled/piked rolls, cartwheels, pop cartwheels, one-armed cartwheels, power hurdle round-offs, round-offs from knee, front handsprings, fronts, dive rolls

Wednesday

Pull-ups: 5, 5, 5, 5, 5, 5, 5, 5
Standing Military Press: 5x85, 5x6x95 (alternated with)

Deadlifts: 4x89, 5x7x133
DB Bench Press: 5x6x60

Towel Pull-up Static Holds: :5, :5

Weighted Pikes: :30x25, :30x25
Bridge Walks: 1, 1

Right Front Splits: :30, :30
Left Front Splits: :30, :30
Straddle Splits: :30, :30

"I'll use 155 for deads next time (double 25 kg's), 100 for military, strap 5 pounds for pull-ups (that'll look ridiculous), and bench with 65's. I may be able to go with up to 10 on pull-ups, but I don't know if that's sustainable through eight sets.

Now that I think about it chest dips would be a very acceptable substitute for bench -- perhaps, more acceptable....

I weigh 147#"

Thursday

Friday

"Back a bit sore. Between pull-ups and deadlifts my entire back was wiped out. I'm going to slightly modify my bench form and see how that feels. I may switch dips in once a week as a substitute for bench.

I hope the gym is open on the 4th and I hope my back isn't as sore next time or gymnastics on Tuesday will be interesting."

Saturday

Sunday

"I'm ready to start backwards tumbling."

Week 70 at July 4, 2005.

Monday

Pull-ups: 5x4x10
Chin-ups: 5x3x10, 3x10
Standing Military Press: 5x65, 5x6x100

Deadlifts: 5x111, 5x4x155
DB Bench Press: 5x45, 5x4x65

Towel Holds: :5, :5

Weighted Pikes: :30x25, :30x25
Bridge Walks: 3, 3

Right Front Split: :30
Left Front Split: :30
Straddle Split: :30

"Got high.

New daily schedule:

9:30 AM: Wake.
9:30-5 PM: Mostly Carbs + Protein
5-7 PM: Workout period.
7-9 PM: Mostly Protein + Carbs
9 PM: No more food
11 PM: ZMA supplement
11:30 PM: Get ready for bed
11:45 PM: Consume -- oatmeal or green vegetables, 20-60 grams casein protein (cottage cheese), 1 tablespoon flax oil, 500-1000 mg vitamin C, 5-10 g glutamine
12 AM: Sleep
9:30 AM: Wake."

Tuesday

Wednesday

Chin-ups: 5x7x10, 3x10
Standing Military Press: 3x85, 5x5x105, 4x105

Deadlifts: 5x111, 5x6x155
Dips: 5, 5x6x25

Weighted Pikes: :30x25, :20x35
Bridge Walks: 3, 3

Right Front Split: :20, :20
Left Front Split: :20, :20
Straddle Split: :20, :20
Front Kicks: 15, 15

"My splits are improving fast! Dipping with a 25 was way too easy; I should have went with at least 35. I've started doing deadlifts conventionally today: lift, lock, drop; I hope no one was like 'WTF, why's he throwing the weight around!?' I've seen one guy do real deads in the history of my gym."

Thursday

Friday

Chin-ups: 5, 5x6x10, 4x10
Standing Military Press: 5x85, 5x4x105, 4x105, 3x105

Deadlifts: 5x111, 5x155, 5x177, 4x177, 3x177
Incline DB Bench: 5x40, 7x55, 5x55, 5x55, 7x55

Weighted Pikes: :25x35, :20x35
Bridge Walks: 3, 3

Front Kicks: 12, 10, 10
Front Splits: :20
Straddle Split: :20

"If I ever get my splits, I'm never letting them go.

I wasn't fully recovered today as seen by my less than last lifts; as a result, Monday will probably be an amazing workout. I had to really fight to keep that bar from slipping out of my grip with deadlifts (overhand); damn my very small forearms -- they're a little over 11 inches flexed.

This routine is working great, but, by round two (deadlifts and pecs), my focus can start to leave. The lifting portion takes about an hour and the flexibility portion takes another thirty minutes. There's a little more stretching to the routine that I don't write and there's a good five minute break after chins/military and another after deads/pecs.

Now that I think of it, it's a type of volume training with similarities to Vince Gironda's methods, but with 1/3 to 2/3's less sets, and alternating opposing movements."

Saturday

Sunday

"I'm starting a dynamic stretching routine after I wake up each morning. My gravity boots should be coming soon, so I need to get to the store to construct a stand outside. Hopefully by the end of next week I'll be doing cross workouts. I'm also going to incorporate isometric stretching 3x per week after my weight routines, in lieu of relaxed stretching, which I'll get at gymnastic practices. My goal is to get full splits -- front and straddle -- before I leave for OSU in mid-September."

Week 71 at July 11, 2005.

Monday

"At OSU orientation."

Tuesday

"At OSU orientation."

Wednesday

"At OSU orientation."

Thursday

Friday

"I didn't get to the gym all week -- I feel disgusting and weak!"

Saturday

Sunday

New Routine/Schedule

Goals

1. Full splits.
2. Ratio strength goals: calculated 1-RM DL 2.25x, SQ 1.75x, B 1.5x, C 1.25x, MP 1.25x my bodyweight.


Routine

Monday -- cable rows, cleans, lateral raises, abs
Tuesday -- gymnastics, relaxed stretching
Wednesday -- military press, squat, stretching
Thursday -- pull-ups, bench press, abs
Friday -- dips, deadlifts, stretching
Saturday -- rest
Sunday -- rest


Volume

12-16 reps total: military press, dips
18-24 reps total: cable rows, pull-ups, bench press
24-36 reps total: hang cleans, dead-lifts, squats

2 x 6-8: military press, dips
3 x 6-8: cable rows, pull-ups, bench press
3 x 8-12: squats

Abs: 2 sets hanging pikes and hanging L's, focusing on proper form and good intensity

Cleans and deadlifts are done like this: 1x10, 1x8, 1x6, 3x5 @ target, where 10, 8, 6 is a progressive warm-up.


Stretch Routine

2 sets of 20-30 second holds of weighted pikes
2 sets of 3-5 bridge walks

2-3 sets of 10-12 reps of dynamic stretches:

Knee Lift
Front Lift
Back Lift
Quad Squeeze
(Inside-Outside Swing)
(Outside Crescent)
(Inside Crescent)
(Side Lift)

1 set of 10-15 second hold relaxed stretching:

Standing Straddle Right Toe Touch (abdomen to leg, head to knee)
Standing Straddle Left Toe Touch (abdomen to leg, head to knee)
Standing Straddle Center (curl under legs)

Seated Toe Pulls
Seated Straddle Right Toe Touch (abdomen to leg, head to knee)
Seated Straddle Left Toe Touch (abdomen to leg, head to knee)
Seated Straddle Center
Seated Straddle Right Dancer's Toe Touch (side to leg, head to knee)
Seated Straddle Left Dancer's Toe Touch (side to leg, head to knee)

Seated Close Butterfly (heel at groin, touch head to floor, flat butterfly)
Seated Far Butterfly (heels forward, touch head to floor between legs)

Bridge (emphasize abdominal flexibility, proper shoulder position)
Seated pike (abdomen to legs, head to knees)

Standing Pike (abdomen to legs, head to knees, grasp behind legs)

Standing Y-Scale (Straighten leg into side split via holding foot)
Stranding Front Scale (Straighten leg into front split via holding foot)

2-3 sets of 5-7 second tense/increase pulses followed by 30 second tense of isometric stretches OR 20-30 second relaxed stretching:

Right Front Split
Left Front Split
Middle Split

Week 72 at July 18, 2005.

Monday

Pull-ups: 10, 8, 6 5
DB Side Press: 8x30, 8x40, 8x45

"I felt sick and had to come home. Afterwards I rewrote my routine and redefined my goals. Doing so always makes me feel better! Plus, though I'll be spending more days working out, I'll be spending a lot less time actually pumping iron. I think I may want to get some cardio in because I don't want to pass out when my heart-rate goes through the roof SQing and DLing."

Tuesday (Gymnastics)

Floor: forward/backwards straddled/piked rolls, cartwheels, one-handed cartwheels, pop cartwheels, round-offs, handstands, handstand roll-downs, straddle press handstands, fronts, front handspring attempts

30 elbow-in push-ups, 30 piked push-ups, 50 crunches

"My straddle press wasn't all that bad today; go figure after this basically two month long break. I still have a problem with leaning, of course. But, when I don't forget to bring my hips up prior to my legs, I have a fairly nice press; when I don't, nothing good happens. My front tucks are very high it seems even when I occasionally put too much forward motion into them. I realized that, prior to today, I closed my eyes while doing fronts. Thus, I opened them and to my surprise my rotation speeded up! So, now I got nice high, fast-rotating tucks -- sounds like a dream, right? Except, about half the time, I open up a millasecond too early, but I can fix this now since my eyes are open. My front handspring is another story: wonderful approach and block, bad body position. I can't arch; it just doesn't happen. It's very frustrating. Eventually it'll click and then I can start linking handspring to tuck -- that'll be a great day! I tried back tucks today, but I'm still a wimp. They're way easier than any of my other tumbling, but I'm too scared to do them! If I just did one, even if I totally fucked up, then I would be golden. It's that damn initial fear."

Wednesday

Seated Military Press: 12x45, 8x95 | 8x115, 8x115, 7x115, 5x115
Squat: 5x45, 6x95 | 12x115, 12x115, 10x115

Knee Lift: 12, 12, 12 (dynamic stretches)
Front Lift: 12, 12, 12
Back Lift: 12, 12, 12
Quad Squeeze: 12, 12, 12
Side Lift: 12

Weighted Pikes: :20x35, :20x35
Bridge Walks: 3, 3

Isometric Front Splits: 2 sets per leg
Isometric Middle Splits: 2 sets

"First set of squats in months. If I didn't need to warm-up, I wouldn't have needed to change the weights from my military press to squats, haha. My rest periods weren't timed -- I forgot to bring a second-counting time keeper. Isometric splits = no fun. Dynamic stretching makes me feel like I'm in the martial arts and I didn't even do any crescent kicking.

I feel weak using 115 for military press. Back on week 62, I was 5x140, 4x140, 4x140. But I've also take like three week-long breaks since then, missed workouts, and worked in higher rep ranges. Oh well, it'll come back."

Thursday (Gymnastics)

Pull-ups: 6, 5x10 | 6x20, 5x20, 4x20, 4x20
Bench Press: 8x40, 5x60 | 8x75, 7x75, 6x75, 5x75

Floor: straddled/piked forward/backward rolls, cartwheels, one-handed cartwheels, pop cartwheels, round-offs, power hurdle round-offs, running round-offs, handstands, fronts, front handspring attempts

25 elbow-in push-ups, 25 piked push-ups, 20 clap push-ups

"Ugh, I'm weak. I've definitely gained muscle, but not very much strength. Back in the day I could get 4x45 with pull-ups and rep with 35. 6-8 reps is a weird range. Haha, I'm going to be bitching for a while.

I'm the king of not arching. All I have to do is arch to stand up my handsprings, but I can't keep an arch for my life. I was really close to back tucking today, but I didn't ultimately flip any of them. Damn fear!

I'm thinking kip to bridges might help my body 'get' the arch shape. Though the arch is only right after take-off. Once I'm in a bridge, I'm bridging, not arching."

Friday

"My friend called at noon and I got over there at three. We lit up the hookah with some pot and oh god I got high. Around nine, I got home, showered, ate, and changed. Then went back over and around 12 had about 10 little cups of tequila (cup was about a 1/2 shot bigger than a normal single shot) and hit the bong a few more times. Spent later in the night hugging porcelain."

Saturday

"Lying around all day."

Sunday

"I shouldn't have drank; I should have worked out. I have about a month and a half to reach my goals and getting drunk, high, or both will not help. So, no more drinking/smoking until I get to college."

Week 73 at July 25, 2005.

Monday

Cable Rows: 8x"6", 8x"10" | 8x"12", 8x"12", 7x"12", 7x"12"
Hang Cleans: 8x89, 8x89, 5x111, 5x111, 5x111

Hanging Pikes: 10, 6
L-hangs: :35, :20

Knee Lift: 12, 12, 12
Front Lift: 12, 12, 12
Back Lift: 12, 12, 12
Quad Squeeze: 12, 12
Side Lift: 12, 12, 12

Isometric Front Splits
Isometric Middle Splits

Tuesday (Gymnastics)

Floor: forward/backward straddled/piked rolls, cartwheels, one-armed cartwheels, pop cartwheels, handstands, handstand roll-downs, straddle press handstands, front tucks, front handspring attempts, front step-out attempts

Legs: 320 ft consecutive lunges, 75 calf raises

"I stood up from one front handspring today, but, for a lot of them, I had absolutely no arch. I psyched out on backhandsprings over a octagon on the trampoline and back tucks on the trampoline; why am I so scared to go backwards? I just need to do it once. I think both my problems with heel drive and arching stem from swimming, where you never need a heel drive and an arch would absolutely destroy your stroke.

My front tucks are excellent and consistent now, however. I did them on the floor (i.e. no mat) for the first time today -- piece of cake."

Wednesday

Seated Military Press: 10x65, 8x95 | 8x125, 6x125
Squat: 10x45, 6x95 | 10x135, 10x135, 8x135

"I changed the volume requirements of my routine -- I'm a change whore."

Thursday

Chin-ups: 8, 5x10 | 6x25, 5x25, 4x25
DB Bench Press: 10x40, 6x65 | 8x80, 6x80, 3x80

Hanging Pikes: 6

"Haha 8-6-3. To meet my military press goal, I need to press what I benched today before I get to a bodyweight of 160#. :p "

Friday

Dips: 10, 8x25 | 8x45, 8x45
Dead-lifts: 6x89, 6x111 | 6x155, 6x155, 6x155, 6x155, 6x177

Weighted Pikes: :20, :20
Bridge Walks: 3, 3

Knee Lift: 12, 12
Front Lift: 12, 12
Back Lift: 12, 12
Quad Squeeze: 12, 12
Side Lift: 12

Relaxed Front Splits
Relaxed Middle Splits

"Last time I used 177 for deads, I couldn't even hold onto the bar. Now I can. I'm pretty sure I can lift a whole lot more, at least 200, but I'm still easing into it. Dips were nice and easy -- I must have been in the mechanical up/down mood."

Saturday

Sunday

"I haven't been able to get a bar or my rings installed in my house, so I haven't been able to do the cross and lever work I was expecting to be able to do."

Week 74 at August 1, 2005.

Monday

Cable Rows: 10x"6", 6x"10" | 8x"13", 7x"13", 6x"13"
Hang Cleans: 5x89, 4x89 | 5x111, 5x111
Cleans: 5x133, 5x133
Lateral Raises: 8x20, 6x30

Tuesday (Gymnastics)

Floor: straddled/piked forward/backwards rolls, inside/outside one-handed cartwheels, pop cartwheels, handstands, handstand roll-downs, straddle press handstand attempts, fronts

Bar: back hip circles

50 archs, 50 lying back extensions, 200 pit jumps

"Not a very good gymnastic day. I'm bad with hip moves and heel drive -- straddle press, cartwheels, so I can't move on to aerials. I'm bad with arching, so I can't front handspring well. I'm too afraid to go backwards, eliminating back handsprings and back tucks. All I can basically do well is a front tuck and a dive roll. I'm sort of at a crossroads, especially because I'm going away to college -- I'm going to have to give up the tumbling fantasy. Perhaps, after I reach my lifting strength/size and flexibility goals, I'll get into gymnastic strength holds again -- planche, iron cross, maltese, v-sit, press handstands."

Wednesday

Seated Military Press: 10x65, 8x95 | 8x130, 7x130
Squats: 10x75, 8x95 | 8x135, 6x135, 6x135

"I need to stop skimping on the stretching. I found out that I'm barely making maintainence levels nutritionally. I need to step it up with a solid 1000-1500 more calories to be sure that make ectomorph frame grows as I would like it. I want to get some supplements, mainly Opticen, but I have to find some money. I'd also like to start with some ZMA and glutamine before bed. My vertical jump is twenty inches -- I tested it today. If I achieve my strength to weight goals, that should be a lot higher."

Thursday

Chin-ups: 8, 5x10 | 5x25, 4x25, 4x25
DB Bench Press: 10x40, 6x65 | 8x85, 5x85, 4x85

Hanging Pikes: 8, 4
L-hangs: :20, :20

"It's hard to increase the weight being used with chin-ups when my bodyweight is increasing; today is actually 2 reps less than last week, but I'm confident my increased bodyweight is making up for this.

To reach my strength to weight goals, in the next six weeks, each workout I must add: 5 pounds to my 8-RM military press, 5 pounds to my 8-RM bench press, 15 pounds to my 8-RM squat, and 20 pounds to my 8-RM deadlift before I reach a bodyweight of 160. For the upper-body, I think this is extremely achievable. Almost definitely, I will be a few increments short on both the squat and deadlift as 15 and 20 pound workout to workout increments are steep. Regardless, the expectation of success is exciting!"

Friday

Dips: 10, 8x25 | 8x50, 6x50
Deadlifts: 6x89, 6x111, 5x153, 5x177, 4x199, 3x199

Weighted Pikes: :15, :15
Bridge Walks: 3

Knee Lifts
Front Lifts
Back Lifts
Quad Squeezes

Relaxed Front Splits
Relaxed Middle Splits

Saturday

Sunday

Week 75 at August 8, 2005.

Monday

Cable Rows: 10x"6", 6x"10" | 8x"13", 5x"13", 3x"13"
Hang Cleans: 7x89, 5x89, 4x111, 4x111
Cleans: 2x155, 5x133
Lateral Raises: 10x15, 5x30, 5x30

Tuesday

Wednesday

Seated Military Press: 10x65, 8x105 | 7x135, 4x135
Squats: 8x75, 8x95 | 8x145, 6x145, 6x145

Weighted Pike: :20x25

Knee Lifts
Front Lifts
Back Lifts
Quad Lifts

Thursday

Pull-ups: 8, 6x10
Lat Pull-down: 6x170, 6x185, 5x185

DB Bench Press: 10x45, 6x65 | 8x85, 7x85, 3x85

Hanging Pikes: 8, 6
Hanging L's: :25, :20

"One my first pull-up I almost flew above the bar, which was surprising. Gave a little too much force. I'll increment to 90's next week on bench. The first set is what really matters on all my lifts; the rest are a function of recovery and endurance."

Friday

Dips: 10, 8x25 | 8x55, 6x55
Deadlifts: 6x89, 6x111, 5x133, 5x155, 4x199, 3x221, 3x221

Seated Rear Lateral Rows: 8x20, 6x25, 6x25

Weighted Pikes: :25x35, :20x35
Bridge Walks: 3, 3

Knee Lifts
Front Lifts
Back Lifts
Quad Squeezes

Relaxed Right Front Split
Relaxed Left Front Split
Relaxed Straddle Split

"Threw in a quick run on the treadmill before deadlifts to get my body extra warm; I'm definitely going to do that from now on. Next week: 243 lb deadlift (90 kg + bar). I'm turning into a flex-freak -- I've attained very high levels of flexibility on all my standard stretches. I still don't have the splits, but I'm getting closer; I may not be able to get full splits because of my bone and ligament structure, but I'm sure as hell trying."

Saturday

Sunday

"This was a good week. I got all my calculated 1-RM lifts over my bodyweight. Military press at 105%, cleans at 110%, squats at 120%, bench press at 140%, deadlifts at 170%. Heh, I got to keep working on that full squat. My parallel squat would beat bench press, lol. FYI, the weight of my body is not factored into the total weight of the exercise; if that was a case, anyone could beat 1.75 x BW squat.

God damn, I'm getting sexy. :p Even eating up to 4000 calories per day, I'm not putting on much fat, just muscle. I wonder if it's because I've always been underweight for my height and never even had skinny fat when I was a kid. I was also test tube c-section baby that was premature by two months."

Week 76 at August 15, 2005.

Monday

Cable Rows: 10x"6", 6x"10" | 8x"12", 6x"12", 5x"12"
Hang Cleans: 5x89, 5x89, 3x111, 3x111
Cleans: 4x155, 4x155, 4x133
Lateral Raises: 6x15, 7x30, 5x30

Weighted Pikes: :20x35, :15x35

Knee Lifts
Front Lifts
Back Lifts
Quad Squeezes
Side Lifts

Relaxed Front Splits
Relaxed Middle Splits

"Better form moving rows to '12' and I need to mind my leg drive on cleans. Got my chest completely flat on seated pikes, quite easily. On standing weight pikes also brought chest flat. I have to say that weighted pikes are the absolute best stretch for increasing your standing toe touch. Also an amazing stretch for the back."

Tuesday (Gymnastics)

Floor: piked forward/backward rolls, pop cartwheels, dive cartwheels, one-handed pop cartwheels, handstands, handstand roll-downs, straddle press handstand attempts, fronts, round-offs, round-off half twists

Tumble track: arabian dive rolls, arabian fronts

"Got my arabian front on the tumble track - first day ever trying any of the arabian progression, twisting, or connecting two skills. They're a lot of fun. I think I can have them on the floor in only a couple lessons, if I drill my round-off + twisting. We've never really drilled round-offs because I didn't have anything to connect them with.

I need to stretch my bridges and skin-the-cats to get some more shoulder flexibility. I think I lost some and it was messing me up for a while on my fronts."

Wednesday

Seated Military Press: 10x65, 6x105 | 6x140, 5x135
Squat: 6x95, 6x135 | 8x155, 8x155, 4x155

Weighted Pikes: :15x35, :15x35
Bridge Walks: 3

Knee Lifts
Front Lifts
Back Lifts
Quad Squeezes
Side Lifts

"I was never made for squatting -- doesn't help that I stopped when XC season started last fall. I could have had a pretty good squat by now too. When I stopped, I was a little more than 4 x 200 on parallel for three sets.

I may have to start using the smith machine for m. press. While my actual press is solid, manuevering the bar (the six inches or so) from the rack to my collar bones is getting troublesome."

Thursday

Chin-ups: 10, 5x10 | 5x25, 4x25, 4x25
Bench Press: 10x45, 6x70 | 6x90, 5x90, 3x90

Hanging Pikes: 8
Hanging L's: :20

"This routine is definitely training my fast twitch fibers. On bodyweight pull-ups I sky-rocket to the top of the bar from a dead hang for pretty much every rep until 1-2 before failure. (I pull-up on my warm-up sets and chin-up on my work sets.) If you want to increase your power this is a very good routine."

Friday

Dips: 10, 8x25 | 8x60, 4x60
Deadlifts: 10x89, 8x155, 6x199 | 2x243, 4x221, 4x221
Seated Bent-Over Rear Lateral Rows: 8x20, 8x25, 8x25

Weighted Pikes: :20x35, :15x35
Bridge Walks: 3, 3

Knee Lifts
Front Lifts
Back Lifts
Quad Squeezes

Front splits
Middle splits

Saturday

Sunday

"I ordered some Opticen, ZMA, flaxseed oil, and glutamine powder. Also requested a free pair of lifting straps since all but the Opticen was a BB.com order.

I'm also locking in a healthy 4000 calorie 30/40/30 diet for my last four weeks before college and am planning on 5-6 day per week UV tanning sessions. I am extremely white right now and it's disgusting."

Week 77 at August 22, 2005.

Monday

Cable Rows: 10x"6", 6x"10" | 7x"13", 7x"13", 6x"13"
Cleans: 10x89, 5x133, 4x143 | 3x165, 2x165, 4x155
Lateral Raises: 8x20 | 5x35, 4x35

Weighted Pikes: :15x35

Knee Lifts
Front Lifts
Back Lifts
Quad Squeezes

Front Splits

"I felt very powerful today!"

Tuesday (Gymnastics)

Floor: forward/backward straddled/piked rolls, one-handed cartwheels, pop cartwheels, round-offs, handstands, handstand roll-downs, straddle press handstand attempts, fronts

Tumble Track: arabian fronts

200 pit jumps, 15 wide-arm push-ups, 15 regular push-ups, 15 close elbow-in push-ups, 10 diamond push-ups, 30 oblique crunches, 30 crunches, 30 second upper hollow hold

"I just got my ass kicked major -- way too many push-ups. I'm all fast twitch fiber now; extended bodyweight sets kill!"

Wednesday

Military Press: 10x65, 6x105 | 7x140, 5x140
Squat: 6x95, 6x135 | 6x165, 5x165, 4x165

Weighted Pikes: :20x35
Bridge Walks: 3

Knee Lifts
Front Lifts
Back Lifts
Quad Squeezes

Front Splits

"My hamstrings have great flexibility. I still can't do the splits and I believe it's because of my hip flexibility. I don't know if it's physically possible for me to do the splits -- I fail the front split test. I'll keep trying though and look up some more good auxiliary stretches."

Thursday

Pull-ups: 8, 4x15 | 6x25s, 5x25s, 3x25 chin
DB Bench Press: 10x45, 6x70 | 6x90, 5x90, 3x90

Hanging Pikes: 8, 4
Hanging L's: :20, :30s

"I don't think I was fully recovered from push-ups on Tuesday at gymnastics. '#s' denotes that straps were used."

Friday

Deadlifts: 10x89, 8x155m, 6x189m | 4x243m, 2x265m, 2x265m
Seated Bent-over Rear Lateral Rows: 10x20, 6x30, 5x30, 12x15
Dips: 20

Weighted Pikes: :20x35
Bridge Walks: 3

Knee Lifts
Front Lifts
Back Lifts
Quad Squeezes

"My triceps were still sore from the rest of the week, so I didn't do dips. I did hop on and do a quick 20 in a row though. I think I still fail around 30. Mixed grip felt very good so I decided to push it a little and deaded 265. '#m' denotes mixed grip."

Saturday

Sunday

Week 78 at August 29, 2005.

Monday

Cable Rows: 10x"6", 6x"10" | 5x"14", 6x"13", 6x"13"
Cleans: 8x89, 4x133, 3x155 | 4x170, 2x165, 2x155
Lateral Raises: 8x20 | 6x35, 5x35

Weighted Pikes: :20x2x35
Bridge Walks: 3, 3

"My clean form was a little off today -- I had trouble exploding."

Tuesday (Gymnastics)

Floor: piked forward/backward rolls, cartwheels, one-handed cartwheels, pop cartwheels, power hurdle round-offs, handstands, handstand roll-downs, straddle press handstand attempts, aerial attempts, fronts

Tumble Track: arabian fronts

15 oblique crunches (per side), 30 crunches, 30 second upper hollow hold -- circuit 2x

"I need to get a better round-off punch. That's the limiting factor in my arabian."

Wednesday

Seated Military Press: 10x75, 6x115 | 6x145
Seated Smith Machine Military Press: 6x145
Squats: 8x95, 6x135 | 10x165
Breathing Squats: 20x125

"I wrote a note that said 'rep your squats damnit.' Yah, I'm pretty sure the 20-rep squat covers that. Prior to that, I busted out six reps with 145 on military press and then couldn't even get the bar from my collar bones to above my head. I may have to switch to standing so I can use an initial push press.

I also lifted barefoot today, which I liked."

Thursday

Friday

Saturday

Sunday

New Routine

3 x 5

1/4. Chin-ups (3x3-5 w/ 6-8), Military Press (3x3-5 w/ 6-8), Deadlifts (3x5, 1x20), Bent-Over Lateral Raises (2x6-8) | Abs
2/5. Chin-ups (3x3-5 w/ 6-8), Military Press (3x3-5 w/ 6-8), Squats (1x20, 3x4-6), Lateral Raises (2x6-8) | Plyometrics, Stretches
3/6/7. Rest

3 x 5 Dip/Row Substitution

1/4. Chin-ups (3x3-5 w/ 6-8), Military Press (3x3-5 w/ 6-8), Deadlifts (3x5, 1x20), Bent-Over Lateral Raises (2x6-8) | Abs
2/5. Cable Rows (3x3-5 w/ 6-8), Dips (3x3-5 w/ 6-8), Squats (1x20, 3x4-6), Lateral Raises (2x6-8) | Plyometrics, Stretches
3/6/7. Rest

10 x 3

1/4. Pull-ups (10x3 w/ 5-6), Deadlifts (10x3 w/ 5-6), Bent-Over Lateral Raises (2x6-8) | Abs
2/5. Military Press (10x3 w/ 5-6), Squats (10x3 w/ 5-6), Lateral Raises (2x6-8) | Plyometrics, Stretches
3/6/7. Rest

Dynamic stretching is done after squat warm-up but before squat working sets. Most importantly: done before muscular fatigue sets in.

Abs: hanging pikes, hanging L's, pike holds, hollow holds/rocks
Stretches: weighted pikes, bridge walks, isometric/relaxed stretching, scales
Grip: towell holds, plate pinches
Plyometrics:

Viking throws 2 x 10
Depth jumps 2 x 5-10
Vertical jumps 2 x 5-10
Unloading jumps 1 x 5-10

I do breathing deads and squats! Take your 70-75% 1-RM, breathe three times between each rep, and lift it for 20 reps. Feel the pain!

Week 79 at September 5, 2005.

Monday

Tuesday

Standing Military Press: 10x75, 6x115 | 3x145, 2x135
Lateral Raises: 8x20 | 5x35, 6x30
Squats: 10x95, 6x135, 4x165
Breathing Squats: 20x150

Depth Jumps: 8, 8
Vertical Jumps: 8, 8

Weighted Pikes: :20x35, :20x35

Knee Lifts
Front Lifts
Back Lifts
Quad Squeezes

Front Splits
Middle Splits

"Standing m. press didn't go so well. I haven't been eating well for the past couple days. I need to bump the squat even more -- starting easy last week + growth = not quite heavy enough. My flexibility was great today suprisingly; splits were farther down than ever. The rest did me good."

Wednesday

Thursday

Cable Rows: 10x"6", 6x"10" | 5x"14", 5x"14"
Deadlifts: 10x89, 8x155m, 6x199m | 4x288m, 4x288m, 4x288m
Seated Bent-Over Rear Lateral Rows: 8x20 | 7x30, 6x30, 15x15

Hanging Pikes: 5, 5
Hanging L's: :20, :15

"Oh yah, 288 -- 300 is fast approaching. Although my grip was slipping even mixed already. Damn, damn. I'm going to have to start training it."

Friday

Dips: 10, 6x35 | 6x65, 5x65
Incline Flyes: 8x25, 5x35
Squats: 8x115, 6x145, 5x165, 4x185, 4x205
Lateral Raises: 8x15 | 5x35, 4x35

Depth Jumps: 8, 8
Vertical Jumps: 8, 8

Weighted Pikes: :15x35, :15x35
Bridge Walks: 3, 3

Knee Lifts
Front Lifts
Back Lifts
Quad Squeezes

Front Splits
Middle Splits

"I'm pretty much at what would score 90-100% excellent flexibility on the usual stretches that this would be measured on. The only places I have good room for improvement is still my splits (hips) and my abdominal flexibility (bridges and back bends).

I'm nearly back at my old PR for squats, which is good (although I weighed 138 with 4 x 205 back then)."

Saturday

Sunday

Week 80 at September 12, 2005.

Monday

Chin-ups: 8, 5x15 | 5x25, 4x25
Deadlifts: 10x89, 8x155m, 6x199m | 4x298m, 4x298m, 4x288m
Seated Bent-Over Rear Lateral Rows: 8x20, 5x30, 6x25

Hanging Pikes: 7, 5
Hanging L's: :15, :15

Tuesday

"Had my last gymnastic lesson today."

Wednesday

Thursday

Cable Rows: 10x"6", 6x"10" | 5x"14", 5x"14"
Deadlifts: 10x89, 8x155, 6x199 | 4x298, 10x199, 10x199

"Bad things: not enough sleep last night, bad nutrition today, suntan lotion on my hands. Couldn't grip the bar well and overall felt fairly weak. Modified and cut workout short.

On the plus side, I can definitely see the entire strip of traps that runs down the top half of my back. Additionally, my lower back seems to be coming along nicely. I love deads! (Even when I have a crappy workout and can hardly hold onto the bar.) Back muscularity is great because you don't bother looking at it for a little while and then BAM you've made a lot of progress! It's like having a birthday every couple days."

Friday

Saturday

Dips: 10, 6x35 | 6x70, 4x70
Incline Flyes: 6x25 | 6x35, 4x40
Squats: 10x95, 6x135, 4x185
Breathing Squats: 20x165
Lateral Raises: 10x15 | 6x35, 5x35

Depth Jumps: 8, 8
Vertical Jumps: 8, 8
Unloading Jumps: 8x5, 8x11

Weighted Pikes: :15x35, :15x35
Bridge Walks: 3, 3

Wipers: 5, 5
Hanging Pikes: 7
Hanging L's: :15

Knee Lifts
Front Lifts
Back Lifts
Quad Squeezes

Front Splits
Middle Splits

"Kind of went overboard!"

Sunday

Week 81 at September 19, 2005.
College Week 1

Monday

Pull-ups: 10, 8
Deadlifts: 10x135, 8x185, 6x225, 4x295, 4x295

"I ate my first meal in 36 hours right before going to the gym. The gym is a typical college gym, which is horrible. Everyone doing bench and curls. No open floor space even designated for deadlifts or olympic lifting. Too hot, too dark, too crowded, too many mirrors. I didn't see one person journaling their lifts. I don't know how I'm going to make any progress -- all I wanted to do was get out of there. :d_frown: I'm too scared to go out and find food. I don't like this at all. There's hardly any grass anywhere and the air isn't fresh. I want trees. I don't like the city. I don't have any friends."

Tuesday

Military Press: 10x95, 6x115 | 3x135, 4x115
Lateral Raises: 10x15 | 6x35, 5x35
Squats: 8x115, 6x135, 4x185 | 4x205, 4x205

Hanging Pikes: 8
Wipers: 5

Weighted Pikes: :15x35
Bridge Walks: 3

Knee Lifts
Front Lifts
Back Lifts
Quad Squeezes

Front splits
Middle splits

Y-Scales
Front Scales

"Lifting at midnight is awesome! Gym doesn't have any plyo boxes though..."

Wednesday

Thursday

Chin-ups: 10 | 6x25, 5x25, 4x25
Military Press: 10x65, 10x95 | 8x115, 6x115, 5x115
Deadlifts: 10x135, 8x185m, 6x225m | 4x315s, 2x315s, 8x225m
Bent-over Rear Lateral Rows: 8x15, 7x30, 6x30

Hanging Pikes: 6, 6
Hanging L's: :25, :10

"Alright, I got my shit together! By next (EDIT: next) Monday, I'll be eating 3500+ calories and 200+ gram of protein per day. I've changed up my routine a bit; it's a bit unconventional but focuses specifically on all my favorite things: chin-ups, military presses, deadlifts, squats. The chin-up and m. press work is based on an article by John Allstadt (aka Johnny Pull-ups). My supplements will be: Opticen, ETS, flaxseed, glutamine.

As for the workout, new PR on deads (315, the big 7 x 45)! Repping 2x my bodyweight! Next goal is to lift 4x405, squat 2x315, and chin 2x +90. I should be moderately muscular by then."

Friday

Saturday

Sunday

Chin-ups: 8, 6 | 5x20, 5x20, 5x20
Military Press: 10x65, 8x95 | 5x125, 5x125, 4x125

Deadlifts: 10x135, 8x185, 6x225 | 4x315, 4x315, 4x275

Bent-Over Rear Lateral Rows: 8x15 | 4x35, 6x30

Hanging Pikes: 7, 6
Hanging L's: :20, :15 (w/ flutter)

"2 more reps with 315. I need to have my blender and all my supplements and my oats and my peanut butter so that I can have more than two meals per day. I'll have a lot more energy at this time."

Interesting to read about your first week at college.

It will also be interesting to see, 6 months from now, who you've become after you've decided how to deal with these challenges. College has a way of normalizing and homogenizing people ("when people are free to do as they please, they usually imitate each other"). Will you be a thermoter (measure the temperature of those around you) or a thermostat (set the temperature)?

Regarding friends: Maybe you've made the wisest of all decisions regarding friends "...don't be short-changed by choosing personality over character."

Fewer and harder to find, but valuable beyond measure friends like those.

Wish you the best.

Week 82 at September 26, 2005.
College Week 2

Monday

Chin-ups: 8,6 | 5x20, 5x20, 5x20
Military Press: 10x85, 8x95 | 5x115, 5x125, 5x125

Squats: 10x95, 6x135, 4x185
Breathing Squats: 20x170

Lateral Raises: 10x15, 6x35, 6x35

Weighted Pikes: :15x35, :15x35
Bridge Walks: 3

Knee Lifts
Front Lifts
Back Lifts
Quad Squeezes

Front Splits
Middle Splits

Y-Scales
Front Scales

"I'm like 3" away from my left front splits and a couple more from my right. I never thought I'd get there and the end is just in sight. Once I get them, I'll really get comfortable in them, begin working oversplits, and start trying to lay my chest on my front leg. My straddle split is deep, but I'm not quite to the beginning of the end yet. I have bad outside hip flexibility. After squats is a bad time for dynamic flexibility work... I need to think of how to reposition it, perhaps after squat warm-up before working sets."

Tuesday

Wednesday

Chin-ups: 8, 6 | 5x20, 5x20, 5x20
Military Press: 10x95, 8x115 | 5x125, 5x125, 4x125

Deadlifts: 10x135, 6x185m, 6x225m, 2x295m | 10x245m (breathing)

Bent-Over Rear Lateral Rows: 10x15 | 8x35, 6x35
Hanging Pikes: 8, 6
Hanging L's: :15, :10

Arabesques
Y-Scales
Front Scales

"My rear lateral rows were very strong feeling today! I love growing!

I lifted in a "wife beater" type undershirt and, no joke, half the bench and curl crowd stopped their unbalanced legless workouts to watch the execution of a deadlift. It probably also was the fact that I have a wee bit of muscle and my veins were probably popping from exertion.

My lower back wasn't fully recovered from last dead session because of inadequate sleep. I definitely need another 20 lbs of muscle before I'll think about being satisfied with my level of mass and strength.

I don't know if I've mentioned it before but I sweat like a whore in church during my workouts. I get completely drenched, which is annoying because I hate dripping all over the equipment, etc. I think it's mostly because the gym is fairly warm, but I know I definitely need to lower my resting heart-rate and pump that VO2 max up sometime. I may take a page out of zenpharoahs book when that day comes."

Thursday

Squats: 10x95, 6x135, 4x185, 4x205, 4x215, 4x225
Cleans: 6x95, 4x135, 3x155

Lateral Raises: 10x20 | 4x40, 4x40

Knee Lifts
Front Lifts
Back Lifts
Quad Squeezes

Front Splits
Middle Splits

Y-Scales
Front Scales

"Mmm, lateral raises: 40# dumbbells! I love shoulders. I'm going to start doing a double warm-up on my raises."

Friday

Saturday

Sunday

Pull-ups: 8, 3x20, 3x20, 3x20, 3x20, 3x20, 3x20, 3x20, 3x20, 3x20, 3x20
Deadlifts: 8x135, 6x185, 4x225 | 3x275s, 3x275s, 3x275s, 3x275s, 3x275s, 3x275s, 3x275s, 3x275s, 3x275s, 2x275s

(70 seconds rest between 10x3 sets.)

Bent-over Rear Lateral Rows: 8x15 | 7x35, 5x30

Hanging Pikes: 8, 6
Pike Holds (2" above knee): 6x:4
Hanging L's: :25, :20

Front Splits
Middle Splits

Y-Scales
Front Scales

"Some older girl asked if I'm a gymnast and then gave me props! :nod: I probably went a little too heavy on the deads as I was failing at 3 reps by the end of the sets. Chad Waterbury is not a nice man. I found that I tend to stiff-leg the weight up on deads right in the very last few inches of vertical movement, which gave me a little lock-out trouble on the last rep of 3 or 4 sets. I need to work on my leg drive and timing a bit. I'm not very explosive by nature.

Pike holds are really hard. I was only pressing from about 2" beyond my knees and still could only hold them for about 4 seconds. Ideally, you should be able to press from a full pike and basically be able to do a stand with your legs horizontal to the ground. Yikes!

In the morning my father and brother bring my blender and my whey and my oats and all sorts of fun stuff. I'm so excited to ramp up these calories! Two meals a day of about a half bowl's worth of protein, a full bowl of salad (with way too much bacon and mushrooms), a desert, and occasionally a small carb side is not so good, though it looks very nice on the tray."

Week 83 at October 3, 2005.
College Week 3

Monday

Standing Military Press: 8x65, 6x95 | 3x125, 3x125, 3x125, 3x125, 3x125, 3x125, 3x125, 3x125, 3x125, 3x125
Squats: 10x135, 6x155, 4x185 | 3x200, 3x200, 3x200, 3x200, 3x200, 3x200, 3x200, 3x200, 3x200, 3x200

(70 seconds rest between sets.)

Lateral Raises: 8x15, 5x25 | 4x40, 4x40

Knee Lifts
Front Lifts
Back Lifts
Quad Squeezes

"Damn you, Chad Waterbury. Who in their right mind would do 10 sets of anything? I always clean and push press to military press since they're standing, BTW."

Tuesday

Wednesday

Chin-ups: 8, 3x22.5, 3x22.5, 3x22.5, 3x22.5, 3x22.5, 3x22.5, 3x22.5, 3x22.5, 3x22.5, 3x22.5
Deadlifts: 8x135, 6x185, 4x225 | 3x280, 3x280, 3x280, 3x280, 3x280, 3x280, 3x275

Bent-over Rear Lateral Rows: 8x15 | 8x30, 7x30

Hanging Pikes: 7
Wipers: 5
Pike Holds: 3x:5
Hanging L's: :30

Front Splits
Middle Splits

Y-Scales
Front Scales

"Deads kicked my ass and I didn't even finish the whole damn thing. I rocked the chins though! I threw in a set of wipers because I felt like showing off. The pikes will turn a head or two, but the whole damn gym stops to watch wipers. ;) I can't help not doing them sometimes.

I freaking have my left y-scale and it's freaking sweet. I can lift my straight leg high enough to poke you in the eyes with my big toe (unless you're like way taller than me). Here's a video (http://www.drillsandskills.com/video/display?path=bfa020.mpg) of a gymnast doing one -- mine looks exactly like his! It's so excellent! Now if only I could get that damn right leg as high (and to freaking do a full front split like the left)..."

Thursday

Standing Military Press: 8x65, 6x95 | 3x130, 3x130, 3x130, 3x130, 3x130, 3x130, 3x130, 3x130, 3x130, 3x130
Squats: 10x135, 6x155, 4x185 | 3x205, 3x205, 3x205, 3x205, 3x205, 3x205, 3x205, 3x205, 3x205, 3x205

(70 second rest between sets.)

Lateral Raises: 10x15, 6x25 | 4x40, 6x35; 4x30 (strict cross)

Weighted Pikes: :15x35, :15x35
Bridge Walks: 3

Knee Lifts
Front Lifts
Back Lifts
Quad Squeezes

Front Splits
Middle Splits

"My hip flexors are a bit tender from so many deads, squats, pikes, splits, and scales. They really need this rest."

Friday

Saturday

Sunday

Chin-ups: 8, 6 | 5x27.5, 4x27.5, 4x25
Standing Military Press: 8x65, 6x95 | 5x130, 5x130, 4x130

Deadlifts: 8x135, 6x185, 4x225m | 2x315, 3x315, 10x225m

Bent-Over Rear Lateral Rows: 10x15 | 10x30, 10x30

Hanging Pikes: 8

"Hmm... after performing this workout, I've made the decision to knock down the weight on my dead sets. The 10x3 is done with a weight that I fail at in 5-6 reps, so that puts my deadlift max at about 325. 315 is 95% of my max and a bit too heavy to be pulling. I'm going to knock the weight down to 280-290 and lift from there.

I'm also going to lose the shoes on the deadlifts, just like I've done for the past month or so on squats. It's not like the bar is going to break and spear my foot -- I don't know why I've been wearing them. I like lifting au naturel, heh."

Nice Deads last week! :tu:

Just so I don't forget: BF% = 86.01 x log( NAVEL - NECK ) - 70.041 x log(HEIGHT) + 36.76

I saw this at the beginning of your journal. Looks like this comes from the military.

Are you still using it? Do you think it's accurate?

I'm looking for multiple ways to compute body composition since I'm getting somewhat suspicious of the Omron device.

Week 84 at October 10, 2005.
College Week 4

Monday

Chin-ups: 8, 6 | 5x25, 5x25, 4x25
Military Press: 8x65, 6x95 | 5x130, 4x130, 4x130

Squats: 8x135, 6x165, 4x205 | 20x180

Lateral Raises: 8x15, 6x25 | 8x35 (strict), 4x40

Weighted Pikes: :20x35, :15x35
Bridge Walks: 3

Knee Lifts
Front Lifts
Back Lifts
Quad Squeezes

Front Splits

"I'm not sure but I think the spare fixed bars have a slightly wider diameter, which I account for the military press drop. I usually use a clean bar, so I'll be sure to start standardizing my bar usage.

I need to ease into my stretches. I keep overstretching the under my knee areas. Oops. I've been stretching too long to make such silly mistakes.

I'm not going to lie: 20-rep breathing squats are like the secret to leg development. I can visually ascertain the growth in the days following. I jumped 10 lbs from when I last did these and, god damn, I absolutely did not think I was going to make it all the way through! 185 next time though!

It's going to be major sweet when I can load up for a nice deep 20x205 and eventually a 20x225!"

Tuesday

Wednesday

Chin-ups: 8, 6 | 5x25, 5x25, 4x25
Military Press: 8x65, 6x95 | 5x130, 5x130, 4x130

Deadlifts: 10x135, 6x185, 4x225 | 5x285, 5x285

Bent-Over Rear Lateral Rows: 8x15 | 10x35, 10x35

Hanging Pikes: 8
Wipers: 8
Hanging L's: :35

"Got rid of the shoes for deads. Makes my legs so much more responsive on the drive. POWER! Give me more power!"

Thursday

Chin-ups: 8, 4x15 | 5x35, 3x45
Military Press: 8x65, 6x95 | 5x135, 4x135

Squats: 10x135, 6x165, 2x205, 2x225 | 4x235
Lateral Raises: 10x15, 6x25 | 4x40, 4x40

Weighted Pikes: :15x35

Front Splits
Side Splits

Y-Scales

"I was pumped to lift today for some reason, so I opted to test out some heavier weights. 4x235 was planned on squats. Barely made the 4th on account of some residual back 'weakness' from deads yesterday. Legs were good to go though. Got to have the whole kinetic chain tight and strong to generate power properly, especially when lifting heavy.

Somehow in the past couple weeks I've managed to totally fuck up the back of my knees. I can lift and stretch completely without pain, but then if I do any type of front split or scale (which locks the knee joints), I get that overstretch pain in the back of my knees even if I'm still real far from my previous max ROM. It f'n sucks! My front splits are so high off the ground now I want to cry!

My side splits were really good today though. Go figure."

Friday

Saturday

"I accidently started dumping uncooked oats on top of my cooked oatmeal this morning. That was very dumb. I meant to put the brown sugar and cinnamon on it."

Sunday

Chin-ups: 8, 4x15 | 5x40, 3x40
Standing Military Press: 8x65, 6x95 | 5x135, 5x135

Deadlifts: 8x135, 6x185, 4x225 | 5x295, 5x295
Bent-over Lateral Rows: 8x15 | 10x35, 10x35

Hanging Pikes: 8
Hanging L's: :35

"There's something immensely satisfying about just picking heavy things up and putting them back again. I love deads! I love POWER!

I dropped a bit of volume and lengthened my rest periods. Experimentation!

Going to throw in some dips and cable rows this week. And, I am officially up to 160#'s."

I'm not going to lie: 20-rep breathing squats are like the secret to leg development....and eventually a 20x225!"


"Got rid of the shoes for deads. Makes my legs so much more responsive on the drive. POWER! Give me more power!"

I completely agree with the squats.

As to the shoe thing, I've done barefoot and with shoes. I like to feel the floor, but I think the heel drive feels more secure in some way with shoes. I know from fencing shoes that they can make shoes that allow you to feel the floor pretty well. Those are hard to get, expensive, and not really what I would choose for lifting. But there should be some sort of shoes out there that have good touch and still provide a stable platform. I just don't know what they are.

I completely agree with the squats.

As to the shoe thing, I've done barefoot and with shoes. I like to feel the floor, but I think the heel drive feels more secure in some way with shoes. I know from fencing shoes that they can make shoes that allow you to feel the floor pretty well. Those are hard to get, expensive, and not really what I would choose for lifting. But there should be some sort of shoes out there that have good touch and still provide a stable platform. I just don't know what they are.
wrestling shoes are good for that-you'll often see bodybuilders using them.

I'll probably stick with barefeet. I'm about halfway between having flat feet and a "perfect arch" which, I think, gives me a very stable platform. As well, I have pretty strong ankles from doing a lot of running and sprinting (with quick changes of direction) in barefeet outdoors. I don't walk duck-footed or pigeon-toed, perfectly straight -- good alignment (and muscle balance if that one thread recently can be taken without a grain of salt). And, finally, gymnastics was pretty high impact on the feet, ankles, and legs (as in slamming into the ground and rebounding) and also was done unshod -- I'm sure that helped stability and strength. There's also that magic "coolness" factor I feel when lifting without shoes. ;)

Week 85 at October 17, 2005.
College Week 5

Monday

Dips: 10, 6x25, 6x45, 4x65, 4x70, 15

Squats: 8x135, 6x165, 4x205 | 20x185
Lateral Raises: 10x15, 6x25, 4x40

"By the end of the squats, my entire body was shaking. After I completed the set, it took a good 2-3 minutes before I was able to hold my pen and even then I had to use two hands to scrawl out the 20x180. It was barely even readable.

It's good to see I haven't lost any dipping strength, despite not training any bench or dipping movements for the past 30 days. I did not take this dip set to absolute concentric failure like I did the one in the past, but I assure you I can do the two more reps (with A+ form) to match the previous session. I think this shows that overhead pressing is where it's at -- the old timers knew this."

Tuesday

Wednesday

Chin-ups: 8, 4x20 | 5x40, 4x40
Standing Military Press: 10x65, 6x95 | 5x135, 5x135

Deadlifts: 8x135, 6x185, 4x225 | 5x300, 5x300
Bent-Over Rear Lateral Rows: 8x15 | 10x30

Hanging Pikes: 10, 6
Hanging L's: :35

"Fun fun. Nutrition could have been better today. I had a six hour stretch between lunch and dinner which wasn't good. I took a 4 hour nap during that time though.

At about 9 PM tonight, I realized that the 4-5 page paper I was going to procrastinate until tomorrow evening was actually due tomorrow morning. Didn't stop me from lifting, but it's going to fuck up my sleep. I figure since this is a first draft I can turn in a three-pager and then lengthen it for the final."

Thursday

"My CoC Grippers came and I didn't get the (80 lb) sport option because someone recommended that that's really no different than your regular gym store grippers. I've never even held a gripper before. So, I have a trainer (100 lb) and #1 (140 lb). But, I can't even fully close the trainer, grr. I should have gotten the sport as well like I was originally going to do.

I only got 3 hours of sleep last night so I'm messed up. Thus, I'm not going to work out tonight and take my 'weekend' early. Come Sunday night, however, I'm going to rip some deads up."

Friday

"Nutrition was bad."

Saturday

"Nutrition was better, but not up to usual levels. Stupid me."

Sunday

Chin-ups: 8, 4x20 | 3x42.5, 4x40
Standing Military Press: 8x75, 6x95 | 5x137.5, 5x137.5

Dips: 10, 6x25, 5x45

Deadlifts: 10x135, 6x185, 4x225 | 5x305, 5x305
Bent-Over Rear Lateral Raises: 10x15, 8x25, 8x15

Hanging Pikes: 6
Hanging L's: :35

"Nutrition back to usual -- good.

Pikes are getting harder because my flexibility is going down. Need to stretch, but I also need to heal whatever I overstretched.

I hope to have a 4x255 / 20x200 squat, 5x335 deadlift, 5x150 military press, and 4x65 chin-up before I go home for Christmas break on December 8th. Hopefully I'll be able to get in the gym during break like I plan and have a 5x350 deadlift and a 4x260, 20x210 squat. You should see my "expected progress" schedule, which I hope to be able to stick to.

It's going to be hell, but let's do this!"

Week 86 at October 24, 2005.
College Week 6

Monday

Power Clean and Push Press: 8x75, 8x95, 4x105, 4x135, 2x155, 2x165
Standing Military Press: 5x135

Squats: 8x135, 6x155, 2x225, 3x240

Lateral Raises: 10x20 (strict), 8x30 (strict), 5x35 (strict), 3x45 (bad)

"Cleans weren't feeling that powerful, but that's probably because deads were yesterday. The movements are very related. My lateral raises were sweet today. Shoulders are rather pumped right now.

No stretching still -- healing."

Tuesday

Wednesday

Standing Military Press: 10x65, 8x95 | 5x137.5, 5x137.5
Chin-ups: 8, 5x15 | 3x45, 3x45

Deadlifts: 10x135, 6x185, 4x225 | 5x305, 5x305
Bent-Over Rear Lateral Raises: 10x15, 6x20, 10x15

Hanging Pikes: 7
Hanging L's: :30

"Military press felt very strong today -- thank you clean and push press and good nutrition today! Actually started it first, instead of chin-ups. Normally I alternate the other way around. Deads were good but I was too hesitant today -- too many breaths between singles, etc. Need to feel pumped and aggressive. Didn't help that for some fucking reason there was no music on the speakers for my second set!!! I need to strap an iPod on...

Running low on Opticen and will probably ETS soon, so I'll be ordering those in the next day or so."

Thursday

Dips: 10, 6x25, 4x25 | 4x70, 4x70

Breathing Squats: 8x135, 6x165, 4x205 | 18x185, 2x185

Lateral Raises (all strict): 10x20, 8x35, 8x35, 20x15

"Holy crap, today was an excellent day even though I didn't do my last 2 squat reps, which was stupid because since they're breathing squats I should have just taken a few more extra breaths and pushed them out. I'll still increment next week but I'll keep this in mind. I've found that my back is probably more my limiting factor than my legs in these squats -- mostly because I'm holding 185#s on my back for 4+ minutes while doing reps. I now get a pleasant semi-whitening of my vision and dulling of my hearing after squat sets as well as the shakes. Feels great!

My lateral raises were amazing feeling. Ultra solid, ultra strict. You would have thought the 35's were pink 8's the way I mechanically pumped them out. For the first time ever, I caught people watching me do lateral raises. How about that? It probably helps that my shoulders were ultra pumped and holy crap huge looking THROUGH the shirt, which wasn't even that tight. Not to brag though... I love bulking!"

Friday

50 GTG CoC Sport

"My legs are a bit sore today. My left hand has a weaker grip than my right but not by all that much.

Just measured my resting heart-rate (sitting here in my chair) at about 60 BPM and as low as 57. That's not bad considering I haven't done any consistent cardio (outside of weight-training) since about February.

AtLarge had a sale after I splurged on Opticen and ETS, so I went ahead and impulsively bought two tubs of creatine. My reasoning is: I'm already taking a bazillion supplements, why not creatine which is the most proven and potentially helpful of them all? This will, of course, be my first time using it. I'm not going to load it and will take 3-5 g after each workout."

Saturday

50 GTG CoC Sport

Sunday

Standing Military Press: 10x75, 8x95 | 5x140, 4x140
Chin-ups: 8, 5x20 | 4x45, 3x45

Deadlifts: 10x135, 8x185, 4x225m | 5x310s, 4x310s

Bent-over Lateral Raises: 10x15, 8x20, 10x15

Hanging Pikes: 8, 6
Hanging L's: :20

"Had a couple little problems today. On my not-supposed-to-be-last rep of military I brought the bar back a little too far, which threw off my balance, heh. Then on the second set of deads my strap slipped after my fourth rep. I didn't have a lot of energy today either, though I felt strong in a slow way. Strong like a glacier, I guess. I attribute this to the end of DST and my not optimal nutrition yesterday and today. I need to get these weekends under control.

The music in this gym is really sucking lately. It wouldn't be so bad if it was turned up loud. I hate soft music and I hate Dave Matthews and punk-- it should all be banned from weight-rooms. I need something with wailing guitars and general insanity or a thumping beat.

Unfortunately, as luck would have it, I have hurt something in my lower back, which makes any bending movement very painful. I don't think its anything serious, but I think I need to see a chiropractor to get adjusted. I'm contemplating having my roommate walk on my back, but I don't want to make it worse."

What is the pattern for your breathing squats? I see them on a Monday and then next week on Thursday.

I've got an endurance squat challenge this coming Wednesday and I'm trying to figure out if I should do any over the weekend.

I squat Mondays and Thursdays. Monday was breathing and Thursday heavy for each week up until Week 6. I've swapped them to change up the routine a bit.

If you haven't done any for the past couple days, today or Sunday would probably be the best time I would think.

I squat Mondays and Thursdays. Monday was breathing and Thursday heavy for each week up until Week 6. I've swapped them to change up the routine a bit.

If you haven't done any for the past couple days, today or Sunday would probably be the best time I would think.

Yeah I did only a small amount this week and I thought tonight would be the time. I want to have good recovery from yesterday's workout but I want to have lots of recovery until Wednesday.

[QUOTE=chicanerous
Power Clean and Push Press: 8x75, 8x95, 4x105, 4x135, 2x155, 2x165
Standing Military Press: 5x135

Squats: 8x135, 6x155, 2x225, 3x240

Lateral Raises: 10x20 (strict), 8x30 (strict), 5x35 (strict), 3x45 (bad)

[/QUOTE]

Very impressive shoulders chinanerous! I am light years behind you in this respect. I'm suprised by the comparatively light numbers on the squat. No dispespect intended here! How did you end up so much more of an upper body guy? Is it a gymnast thing?

Also I got some ETS ordered today based largely on the fact that you use it (and your incredible shoulders.) Can you say a little about your experience with it?

As for the creatine I'm on about my 2nd week of cee. I'm not sure it's done anything. I'm stronger but I don't know if the creatine has anything to do with it. I just ordered some At Large monohydrate and Nitrean for PWO. We'll see how that goes.

Shoulders are my favorite muscles, heh. Deads and squats are my favorite exercises.

My lower body lifts are low because I basically neglected my legs. I trained them but didn't push for growth. For my size, my upperbody has always been fairly strong, but I also have a small frame -- I just made 160 lbs the other day for the first time in my life. Ultimately, I want to get up to probably about 180-190 lbs at 8% BF, which is another 20-30 lbs of muscle. I should be about halfway there (or more) by some point in the Spring as long as I maintain a frequent schedule of meals.

ETS is great. I still get some soreness, but it's mostly the kind that you just barely notice when you flex really hard the next day. I think it has had a lot to do with keeping me from overtraining and helping to recover properly on this routine.

I'm hoping creatine will work well for me. How are you taking it?

I'm hoping creatine will work well for me. How are you taking it?

I'm taking 5 Green Bulge preworkout with 3 White Blood. GB is the CEE supplement. It is a propriatary blend so I don't know what I'm getting exactly. WB is a NO supplement. I dunno, I was always against supplements but there's something about them that has me buying it.

I'm suprised by the comparatively light numbers on the squat.

He's got ten years on you and thirty on me. I say in six months we're toast. Gotta go squat now.

Week 87 at October 31, 2005.
College Week 7; Lower Back Injury

Monday

INJURED!

"I can hardly bend over. Arching or hollowing my lower back hurts. I was well overdue for a setback and it's finally come. No worries though because strength built from squats and deads doesn't deteriorate very rapidly at all. I'll be paying attention to my diet while I work up the courage to make a doctor's appointment here on campus, which I'll probably do tomorrow if this doesn't feel significantly better a few hours into the day.

I had no major breakdowns in form (as in immediate "oh shit I hurt something") and I think I just need to get my spine adjusted, as in chiropractor style help, and then take my anti-inflammative oral pills, heat/ice, and rest. It could possibly be a strained muscle -- it's hard to tell. If I had to guess, I'd say it was the last rep of military press when I lost my balance. There was no pain or anything then, but after my first set of heavy deads, my back was abnormally stiff and tight. And, then after my second sets of deads, I actually had pain.

I'm positive it's absolutely nothing serious, but, of course, I'm not going to lift, etc. until it's healed. I know the value of recovery. The lower back is too important and I have a long time to build the muscle I want.

This gives me time to work on my grip though!"

Tuesday

INJURED!

75 GTG CoC Sport

"Not lifting is boring. :confused: I have a head-ache; I think I'll go to bed early tonight."

Wednesday

INJURED!

"OK, I've gone from hardly even bending over to nearly lying to the doctor because I didn't want to say I couldn't find the pain when he had me go through the various positioning tests. I could tell he was thinking "why the f' is this kid even here?" Though, I now have a good knowledge of diagnosing back pain from him. My condition was entirely muscular and had nothing to do with spinal injuries, vertebrae slipping, disc rupturing -- not that I seriously thought it was any of these things.

I'll be back Sunday night for some squats! New routine too, look a few posts below this one. I'll be editing it into a formal write-up in the next few days or minutes."

Thursday

INJURED!

"Just looking at my avatar makes me feel sick. I know in most people's opinion it probably looks pretty good, but I think it looks horrible! I'm still so scrawny! Must lift! Damn back... biding my time...

I'm going home for the weekend."

Friday

"I drank beer and smoked some molasses tobacco in the hookah."

Saturday

Sunday

"I'll resume upper-body workouts tomorrow and lower body the following week."

INJURED!

"I can hardly bend over. Arching or hollowing my lower back hurts. I was well overdue for a setback and it's finally come.

Nooooooo! Not chicanerous!

There was no pain or anything then, but after my first set of heavy deads, my back was abnormally stiff and tight.

You should've quit right there bro! Tough guy huh? Every time I get hurt there was 1 set like that one, then one like your next. I hope you didn't continue the workout!

You should've quit right there bro! Tough guy huh? Every time I get hurt there was 1 set like that one, then one like your next. I hope you didn't continue the workout!
Yep, that's always how it goes. You only stop once it's too late!

My deads was was my last major activity. I did go do some bent-over laterals and then hanging pikes and L's before calling it a day though. As an antagonist movement for the lower back, I thought the pikes and L's would help and they did. It was only after that first set of deads that I knew something wasn't quite right, but I've had a tight back before, done my next set, and only had a little more soreness than usual the next day. So, I must have failed to recognize some distinction -- I won't fail again.

The funny thing is on the way out of the dorm prior to the workout I had actually remarked to myself that this night doesn't feel quite right: there was an ominous feel in the air and all that. Spooky, since it was just after midnight in the very early Halloween morning! The witching hour, et cetera, et cetera... :p

Dude, I am tellin' you right now, when you feel something ominous- especially the lower back or shoulder- stop the workout! Rest, fluid, and ice.

"I can hardly bend over. Arching or hollowing my lower back hurts. I was well overdue for a setback and it's finally come.

I'm positive it's absolutely nothing serious, but, of course, I'm not going to lift, etc. until it's healed. I know the value of recovery. The lower back is too important and I have a long time to build the muscle I want.

Hoo boy. Well be very careful coming back up to speed when you do. And maybe you want to set out a program of core and lower back strengthening to protect the lower back even more than usual.

an exercise that uses it in a more dynamic way. I also want to put a bit more direct focus on hamstring development because I noticed my quads are beginning to become more dominant.

OK time for those Swiss ball curls...

I too have started to work hamstrings to even it out.

Week 88 at November 7, 2005.
College Week 8; Lower Back Injury

Monday

Military Press: 8x65, 6x95 | 5x135, 5x135
Chin-ups: 8, 6x20 | 5x35, 4x35

Dips: 8, 6x25 | 4x45, 4x45

Bent-over Lateral Raises: 8x15, 8x20
Lateral Raises: 10x20, 8x35 strict

"Holding out on lower body until next week because heavy squats and deads require a completely healthy back. I'm on a new schedule, BTW, you can find it on the page prior to this one.

I had a lot of energy tonight. My chins had a lot of acceleration -- I absolutely flew up to the bar each time. Today would have been a good day to try some clap pull-ups. And, get this: I come back from a week off and they've added two huge cages, a new dip stand, and a few other smaller items as well as rearranged a bunch of equipment -- that caught me by surprise.

My muscles grew with the break. They look and feel larger. Strength is the same, but I knocked down my lifts 5-10#'s since it's the first day back. I don't really like doing dips after military press because my triceps are already exhausted. When done first, I can knock out reps with 70+, so I feel stupid with only a 45 strapped on. The new dip stand is also slightly wider than I would like."

Tuesday

100 GTG CoC Sport
8 GTG CoC Trainer

"I can't wait to start packing on weight and muscle again. I'm so skinny!"

Wednesday

Thursday

Standing Military Press: 8x65, 6x95 | 5x140, 4x140
Chin-ups: 8, 6x20 | 4x45, 3x45

Dips: 8, 6x25 | 4x50, 4x50

Bent-Over Lateral Raises: 10x15, 8x20
Lateral Raises: 8x20 | 5x40

"Talk about the pump -- chest, back, shoulders, arms. Oh god, it feels good. Shit, if I'm not unresponsive to creatine, when I start, my pumps are going to be so massive that it's going to hurt. Wouldn't it be neat if I was super-responder? Hahah, yah right. I need to get my water intake under control and buy some gatorade powder before I start."

Friday

Saturday

Sunday

Squats: 10x135, 8x165, 4x185 | 4x225, 4x205, 7x185 (breathing)

Bent-Over Lateral Raises: 10x15, 10x20, 6x20

Hanging Pikes: 6
Wipers: 6
Hanging L's: :25

Knee Lifts
Front Lifts
Back Lifts

Weighted Pikes: :20
Bridge Walks: 2

Front Splits
Middle Split

"OK, definitely lost some strength from my legs (and it looks like size too) -- a 15 pound drop. I also learned that it's going to be tough to do breathing squats after heavy squats, heh. But get this: my splits are just about where they were when I totally stopped (which was less than where they had been since I kept trying to stretch after I overstretched -- am I healed yet type thing). I must have created a base flexibility (which is fairly flexible) that I probably can only regress further from given very long periods of time (months and months). However, many of my other flexibilities were not all that great, particularly my arch and my butterfly.

I think I also need to do a cardio type warm-up prior to real stretching. While my flexibility was surprisingly good for not stretching a long while, I didn't feel very limber. I also need bananas or some type of potassium supplement because my feet tend to cramp up, ouch ouch, when I stretch after a leg workout.

My pikes felt real strong and flexible today. Lots of girls on the treadmills so I couldn't help but throw in a set of wipers to show off. I don't find the exercise all that impressive, but, honest to god, it always causes a frenzy with other lifters and women spectators, especially. Some guy, who I don't even know what he was thinking, hung on the pull-up bar for a bit after I was done. He just hung there for a while and twisted his body to the start position of a wiper but decided he couldn't even lift his legs from that position, so he just started twisting back and forth, like a worm on a hook, which looked incredibly dumb and also hilarious. I had to stop watching him for fear of laughing loud and uncontrollably, which would not have been very nice. At least, he's experimenting."

Good to see you back at it! Yeah, I like the Gatorade powder with my creatine. That's cool your gym upgraded- I think they did it for you.

Week 89 at November 14, 2005.
College Week 9; Lower Back Injury

Monday

Standing Military Press: 8x65, 6x95 | 5x145, 3x145
Chin-ups: 8, 6x20 | 3x47.5, 3x45

Lateral Raises: 8x20 | 8x35, 5x40

"My quads and my glutes are sore, oh man. I've definitely experienced a lot worse though. Made cleaning a bit difficult because explosiveness was not so good. My military press is starting to get heavy again as my supposed max (via calculator), which I'm sure I couldn't really max press, passes my bodyweight."

Tuesday

"My dex/gatorade powder should be coming soon and then I can start up on the creatine (for the first time). I'm expecting some goodness out of that.

Legs still sore. Glutes, hams, quads -- it's all there. Feels good."

Wednesday

Deadlifts: 10x135, 6x200, 4x235, 2x275

"No, bad! More recovery. :("

Thursday

"I hate this body, starting with this lower back. Did some more thinking and changed the routine again. If I feel better Friday or Saturday I may throw in an upper-body workout. I won't be restarting any lower body lifting until the week of December 4th and then only if I feel completely healed. When I restart, I will be strengthening my lower back instead of deadlifting -- hyperextensions and good mornings and supermans, very light at first. I'll do squats but not in the heavy range at first. Patience is key.

Putting "Goals: Dead 4 x 405 / Squat 4 x 315 / Chin 2 x +90" on hold for a while."

Friday

Saturday

"I want to workout! :cry:

Sunday

"Somehow I didn't manage to wake up until almost 5 PM today, getting 14 hours of sleep -- I should have set an alarm. :eek: My dreams are just so much better and more exciting than reality; it's really hard to stop once I get started. I've missed class before because, in semi-conscious stupor, I've rationalized the absolutely craziest reasons to continue sleeping.

I'm not ready for an upper body yet, but I want to get one in before I leave for break, so I've scheduled it for Tuesday. Hopefully, I'll be able to get another one on Friday or Saturday of break. I haven't been eating well (one meal a day, yikes) and I need these workouts to ensure that my strength levels haven't deteriorated. I also find that, when I know I'm going to work out, that fact takes precedence over everything else and will force me to eat gratuitously and copiously on schedule."

Week 90 at November 21, 2005.
College Week 10; Lower Back Injury

Monday

"After like eight hours of work and two hours of sleep (I'm terribly inefficient), I've written three full pages of text (out of a supposed minimum of five) and a truckload of excuses on my draft. Somehow I went from talking about cute little school children embarassed and guilty when lectured to Hitler's extreme oratorical ability. The topic also changed to something about how fine control over language in a speech is a powerful tool in the manipulation of both individuals and crowds of people. All of this somehow having to do with the book Dune.

I hate coming up with my own topic -- I pull the wildest things together."

Tuesday

"Calculus test went well, but I couldn't figure out how to integrate (a^2 - x^2)^(1/2) / x^2. Mathematica tells me the answer should be - [ (a^2 - x^2)^(1/2) + x arctan ( x / (a^2 - x^2)^(1/2) ) ] / x so now I'll go through the steps and figure out what I didn't see. Other than that I aced everything but a harmonic motion problem that I don't think anyone bothered remembering; the problem was change x = cos 3t + sin 3t into the form x = A sin (at + b) then state the amplitude and period."

Wednesday

"I finally go home for Thanksgiving Break! :spaz: "

Thursday

"My friend and his family had Thanksgiving with us. We had a bit too much wine and then went up to KSU (where he goes) and smoked some pot.

Friday

Saturday

Sunday

"Break ends. I'm back at school. In 11 days, I come back home for Christmas break."

...

Tuesday

"Upper body workout! Mind your back.

Good luck on insane calculus trigometric integration test, which has such deceptively simply gems as: integrate (sin x)^4 or integrate (sec x)^3 or integrate (tan x)^n or find the length of the curve y = ln x between 1 and root 8. :blank: Such little initial writing yields lines and lines of substitution and identities."...

Hey, chicanerous, good luck on the test!!! :tucool:

You could train yourself by integrating 1/(1+x^4) which, although is not trigonometric, will surely develop your skills, your mind power and, definitely, your patience. Keep us informed!! ;)

Hey, chicanerous, good luck on the test!!! :tucool:

You could train yourself by integrating 1/(1+x^4) which, although is not trigonometric, will surely develop your skills, your mind power and, definitely, your patience. Keep us informed!! ;)
Haha. I spent like 30 minutes on that puppy, trying every trick I can remember with no luck. Though I don't have integration by completing the square, the method of partial fractions, or integration by parts in my bag of tricks right now. :D I'm only in Calculus 1 though.

Of course, I believe I could say the integral of dx / (1 + x^4) is equal to the integral from 1 to x of dt / (1 + t^4) plus a constant, but that's no help.

C- This is a good time for the Thanksgiving break for you. This back injury seems to be messing with your head. Get your eating and rest under control when you get back from home, that combined with the time off and creatine and I see great things for you.

I think you were nuts to try the deads last week- 275?!?! That's worse than my squat and bulgarian split squat faux pas! Oh well, live and learn. My back is feeling better every day, but I'm gonna take maybe 2 more weeks off after this one (3 total) before I hit squats or deads at all- even light. It is hard to get pumped for back or leg days though without those stalwarts of strength gains and hypertrophy. I'm using this as a chance to do a short period of high rep isolation type routines, with a fast pace and supersets of ab/ core work and stretches.

I always forget to check your journal because of your edit post policy not allowing for self bumps... I'm caught up now though. Thanks for all the support on my journal btw!

Yah, 275!? I don't even know what I was thinking! All I needed to do was plug it in the calculator and see that it's 85% of my max to know that it's a bad choice. I didn't even notice how much that was until you pointed it out! You'd think I'd be better with numbers being a math major here in college -- I guess I work better in strict variables and theory. :confused: I shouldn't have been using more than 60% which is not even 200 lbs and even then I could have standed to stop lower. :blank:

Anytime I'm not lifting, things start messing with my head. :D Home should definitely do me some good and I'm going to take it real slow when I get back. I have plenty of time to progress and, if I want to go anywhere good, I need to start out at 110% health.

Deadlifts: 10x135, 6x200, 4x235, 2x275

So are you out to prove that an idiot can pass Calculus?

"No, bad! More recovery. :("

Yes. Yes. That's better.

Week 91 at November 28, 2005.
College Week 11; Lower Back Injury

Monday

Standing Military Press: 10x65, 6x95 | 5x135
Chin-ups: 8, 6x20 | 4x35, 3x35

Dips: 8, 6x25 | 5x45

Hanging Pikes: 5

4-5 g creatine PWO

"No reinjury, but pikes put stress on the lower back. Cleaning my military press probably wasn't such a good idea either. I'll rack it next time, despite it being less visually impressive in terms of 'oh look it's your bench press on the ground, oh wait no it's at extension above my head in the blink of an eye' which obviously isn't why I do it but a nice perk."

Tuesday

"Damn, I'm sore."

Wednesday

"We've posted a lot of crap in this thread. Page 4 of my journal spans 18 weeks, whereas page 6 only spans 3 weeks because of all of us commenting. I've gained too many friends! I wish I could delete older posts after a while so I can just have the current comments, which I do like to read. Comments have a shelf-life of only a few weeks, so the older ones become superfluous and lose significance as time advances beyond their post date. I'm also obsessive without the compulsive, which is partly why this slightly vexes me. ;) I very much like the non-broken order of the earlier pages of my journal. Of course, don't stop commenting: I fear change and that change would be even worse!

I used to not comment in others people's journals because I didn't want to destroy their own non-broken order as I muddy them with my thoughts and praises. Unbroken linear chronology is a respectful achievement!

I downloaded the musical The Scarlet Pimpernel and I must say that it's quite good. It feels like an old friend (a bit Les Mis-like actually) and the pop structure of the songs and orchestration is wonderful. It's also has a suitable amount of dramatic romanticism, which I ever so love. :doh: Though there are an awful lot of solos and reprises, which is fine, but I always like good duets and harmonies. I don't fully understand the story yet as I've only heard it sung and not seen it performed. I would like to do the latter very soon. Perhaps, when Lestat and Dracula premier on Broadway.

I'd really like to see Jekyll & Hyde in Germany. I hear the performance is absolutely amazing. Nevermind that I don't speak Deutsch."

Thursday

Standing Military Press: 10x65, 6x95 | 3x145, 3x145
Weighted Pull-ups: 8, 6x20 | 4x45, 4x45

Dips: 8, 6x25 | 5x50, 5x50

Lateral Raises: 10x20 | 8x35 strict, 4x40, 6x30 straight-arm extra slow negatives
Bent-Over Lateral Raises: 8x15 | 6x20, 6x20, 15x10

4-5 g creatine PWO

"The pump was absolutely amazing today! I wouldn't think creatine would kick in this fast, but that's the only explanation I can think of.

I didn't clean to start my presses -- just unracked and push pressed to bypass my lower back. It was very disconcerting being two feet from the mirror -- stupid rack. Usually I'm back a good 15-20 feet.

There was a guy doing hang snatches today, which was interesting. He was doing them with only enough force to get them up -- they weren't particularly explosive looking -- even at submaximal weights which was a bit odd. Even odder was the fact that he was doing them in a cage. He would unrack it from thigh height and then do the snatch. There were no safety bars set or anything, so there was completely no reason to be in the cage that I could determine. He maxed at 100 or 105, I think. He almost missed one, being unstable in the overhead squat portion, and I thought things were going to go bad. I think he hurt his pec somehow as well.

I was probably watching the guy too closely, but I couldn't help it -- I don't see snatches very often. There was also a couple who kept anticipating what I would be using next and would flirt and use the equipment improperly while I had to wait in disgust. Usually after I asked to work in, they would leave."

Friday

Saturday

"OK, I think, from karate's thread, I've determined I can't guess my own BF% at all. All I know is that it always seems to be sub-10%, no matter how much I wish that I've broken or reached that barrier. I keep adding mass, my strength keeps going up, and I keep eating as much as I can, but only the damn muscle grows and not the fat. I feel fatter but I don't know how much of this is in my head. For example, I took a picture today (you can see it in my new avatar) and I even have lower ab definition, which I shouldn't have if I'm 10%. Granted, I have very well-developed lower abs (all I ever do anymore is hip-dominant crunching), but even then they shouldn't be there. I think I am pretty good at guessing other people's BF%'s so why can't I do my own!?

I'm worried that since I can't gain enough BF% that I'm not building muscle anywhere near my potential. :( Am I forever doomed to be locked into an eternally slow bulk!? I want to cut someday!"

Sunday

"Gym is closed. It seems hours change when there are exams, which I don't really understand. What's more important than fitness? Studying? If you listened in class, take notes, and worked the homework problems there shouldn't be anything you don't know. That's the point of doing all that -- to learn the material! You hear it verbally, you write it down, you read it, and then you practice it. That's more than enough!

I have to work out tomorrow during the day -- that will be an adventure. I'm a little scared. I wonder when it's mostly likely not to be crowded...

And, my nutrition was so perfect today too! I had a four big full meals and two MRP shakes, all spaced 2-3 hours apart!"

I just figured out how to upload images. So here's one:

http://forums.johnstonefitness.com/attachment.php?attachmentid=9959&stc=1&d=1133160643

To get the answer that Mathematica gives you integrate by parts.

Man, that was a tricky one. :tucool: I'll have my test back tomorrow so I can see how I did overall.

------------------

Unrelatedly, NEW GOALS (after I'm healed):

Deadlift: 1 x 250% bodyweight (or 405+)
Squat: 1 x 200% bodyweight (or 315+)
Clean: 1 x 125% bodyweight (or 200+)

Standing Military Press: 5 x 110% bodyweight
Weighted Chin-ups: 5 x 60% bodyweight

Full splits.

These are also on the list:

Bench Press: 1 x 175% bodyweight
Bent-Over Row: 1 x 175% bodyweight

And, here's where I am now or, in the case of squat, deadlift, and clean, where I was (at a bodyweight of about 160 and 9-10% BF):

Deadlift: 1 x 210%
Squat: 1 x 160%
Clean: 1 x 115%?

Standing Military Press: 5 x 90%
Weighted Chin-ups: 5 x 28%

I don't do 1-RM's so this is all reasonable calculation (http://www.criticalbench.com/chart.htm) based off of low rep sets.

I'll have my test back tomorrow so I can see how I did overall.



Noooooo, don't test your back! ... oh I see... you get your test back. Good luck with that! I almost thought you lost it there for a second. My back is only slightly stiff this week, but I'm not doing any deads or squats all week and probably one more week just to be safe. I want to be able to hit it hard in 06. It hurts the most when it is rounded in the lower part- like when I lean forward in a chair.

Noooooo, don't test your back! ... oh I see... you get your test back. Good luck with that! I almost thought you lost it there for a second. My back is only slightly stiff this week, but I'm not doing any deads or squats all week and probably one more week just to be safe. I want to be able to hit it hard in 06. It hurts the most when it is rounded in the lower part- like when I lean forward in a chair.
Haha, for a second there, I thought I had wrote that and was going crazy! I'm going to restart squatting next week, real light and high rep (20+ @ 115 lbs, no more weight than that, which is 45-50% of my old max). No deadlifts until I'm pain free as well as strengthened and progressed on supermans, good mornings, and eventually hyperextensions.

I have pain in the same place as you. Though it's basically nonexistant now -- it takes some real work to find it.

Unrelatedly, right up Zen's alley, I've had this crazy idea brewing in my head for a while (more on that at a later date) after seeing Sarge's 98 rep squat with 218 lbs (his bodyweight) over at MM: http://www.marunde-muscle.com/sarge98repsquat.html

Speaking of, I'm going to go start a thread about that video in Media Gallery...

Sarge's 98 rep squat with 218 lbs (his bodyweight)

98x218 sounds insane at first, but it's bodyweight, so it might not be that insane.

No, it's really insane. Maybe maniacal is the word I am looking for.

I might have 40 to 50 at 185 in an all out, and that's only 95% bodyweight.

New Routine (after I'm healed)

Workout A) 2 x 6-8

Chin-ups alternated with Standing Military Press
Back Squats (2 x 5)
Front Squats (2 x 8-10)
Good Mornings (2 x 10-12)

Flexibility Stretching

Workout B) 2 x 6-8

Pendlay Rows alternated with Dips (or Dumbbell Bench)
Lateral Raises
Bent-Over Lateral Raises

Hanging Pikes
Hanging L's
Weighted Crunches
Hollow Rocks / Holds

Workout C) 3 x 3-5

Chin-ups alternated with Standing Military Press
Deadlifts (2 x 5)
Romanian Deadlifts (2 x 8-10)
Good Mornings (2 x 10-12)

Flexibility Stretching

Workout D) 3 x 3-5

Pendlay Rows alternated with Dips (or Dumbbell Bench)
Lateral Raises (2 x 6-8)
Bent-Over Lateral Raises (2 x 6-8)

Hanging Pikes
Hanging L's
Weighted Crunches
Hollow Rocks / Holds

Pattern

1. Lift
2.
3. Lift
4.
5. Lift / Grip
6.
7.

Cycle workouts A-B-C-D x repeat

Flexibility Stretching: dynamic stretching, weighted pikes, bridge walks, isometric/relaxed stretching, scales
Grip: CoC

Jump on the treadmill for a full-body warm-up prior on squat and deadlift days.

Military press is done standing and should be cleaned and uncleaned at the beginning and end of each set. It should be alternated with chin-ups. Romanians should be done on a box to increase ROM and done like this: http://www.marunde-muscle.com/fitness/askem_rdl.html. Back squats and front squats go as deep as possible -- always at least below powerlifting's parallel.

Weight progress should be very small: no more than 2.5-5 lbs per week on military press, rows, chin-ups, and dips and 5-10 lbs per week on squat and deadlifts.

Cease routine at first sign of strain or injury.

Nice avatar !! Wow, I haven't been around for a while ......and the dude has made some serious progress !!

Nice Delts. You're really filling out. I remember a kid about 2 years ago that looked like a drink of water ..:lol:

Keep up the great work !

Cease routine at first sign of strain or injury.

Well said. Great routine you have laid out there, btw. You are doing good.

Wow, nice new avatar!

Mind if I ask your current height and weight?

Still 5'9" and about 160-165.

Week 92 at December 5, 2005.
College Week 12; Lower Back Injury

Monday

Standing Military Press: 8x65, 8x95 | 4x145, 2x145
Chin-ups: 8, 6x20 | 3x45, 2x45

Lateral Raises: 8x20, 7x35

4-5 g Creatine PWO

"Bad lift."

Tuesday

"New supplement list:

AtLarge's Opticen (protein MRP)
AtLarge's Creatine 500
AtLarge's ETS (recovery)
Optimum's Glucosamine Sulfate and Chrondroitin Sulfate (joint health)
Optimum's Methl Sulfonyl Methane (joint health)
Universal's Animal Pak (vitamins)
Dr. Ron's Cod Liver Oil (fish oil)

Any suggestions? I don't have joint pain but I figure, with the amount of heavy lifting I do and have done, they've probably been taking a beating."

Wednesday

Thursday

"Winter break starts!"

Friday

Weighted Chin-ups: 8, 6x20 | 4x45, 3x45
Standing Military Press: 8x65, 6x95 | 5x140, 3x145

Dips: 10, 6x25 | 5x55, 4x55

Lateral Raises: 10x20, 4x35, 7x35
Bent-Over Lateral Raises: 10x15 | 8x20, 7x20

4-5 g Creatine PWO

"To do during break:

-- Stretch your splits.
-- Isolate those rear delts.
-- Start hitting the triceps with an extension -- push-downs or skull crushers
-- Experiment with front raises (will they take my shoulders to the next level?)
-- Get those lift's a solid 10#'s higher
-- Practice racking cleans and experiment with jerks (with like just the bar)
-- Find out how many times you can bench your bodyweight.

Since I can't lift big weights (squats and deads), I must be slipping into the bodybuilding mindset.

For lower back rehabilitation:

-- Stretch the hip flexors
-- Dynamic lower back lifting (hyperextensions / good mornings)
-- Weighted ab work

Hopefully I can get to some light squatting as well and begin my journey back to ultimate strength."

Saturday

Sunday

I love your supplement lineup! How do you like the Dr. Ron's? That's so cool you got the best!

I'm anxious to hear about your progress on the supps.

Sorry to hear about your Monday workout being messed up. The first time in a gym with a new crowd- especially if you're an exceptional guy like yourself can be nerve racking. Just stay inwardly focused as much as possible- I'd recommend the Creative Zen Nano Plus MP3 player and a ball cap for those purposes. You can have your own tunes and hide under the bill of your cap. :madpimp: I used to do that when I was paranoid for uhhhhhh... certain reasons. Sunglasses might be a bit much in the gym. Keep in mind your routine, philosophy, and form are above reproach. The others are just interested in what you are doing. Even as a freshman you're the top dog in that gym. I'm assuming the football players have their own facility at your school.

I love your supplement lineup! How do you like the Dr. Ron's? That's so cool you got the best! I'm anxious to hear about your progress on the supps.I haven't actually ordered any of the new ones yet. I was hoping for some comments and suggestions. You'll definitely be able to see how my lifts progress when I start using this particular cocktail. I'm not otherwise good at figuring out how well supplements work. I'm not sure whether to get the Cod in liquid or capsule form. :confused:

Hehe. I'll wear my trench coat, dark sunglasses, and a sombrero next time. I think the sombrero might get in the way of the military though. :confused: Yes, sports teams have different facilities. I just tend to freak out sometimes -- no biggie. Normally, I take on-looker's much better and even crowds when I get in my zone. :) Thanks for the comments!

Liquid High Vitamin is what I'm ordering. In orange flavor. It seems like there should be more for the money in the liquid, though I didn't actually analyze that angle...:confused:

DO you like the ETS? Are you currently using it?

I've been using it since week 83. (I keep a list of all the supplements I've used, am currently using, and when they were/are used on the first page of the journal, BTW).

It definitely helps reduce the intensity and duration of soreness. I like it. The ZMA portion doesn't make you sleepy like a normal ZMA supplement, but it does increase your intensity of sleep. Sleep is more restful and fulfilling; actually, so much so that I think I may be getting addicted to dreaming. :o

OK. I'm not an English major; in fact, I'm the complete opposite (mathematics)"

Are you then?

Good for you.

I was of two minds on this, but if you are interested in mathematics, then I will share this.
http://forums.johnstonefitness.com/attachment.php?attachmentid=10180&stc=1&d=1133942192
x4int.gif
http://forums.johnstonefitness.com/attachment.php?attachmentid=10181&stc=1&d=1133942192
x4int2.gif

See, writing your journal has improved your english skills! :)

As for the cod liver oil, are you taking that for the EHA fatty acids? Because I've read that it's a poor choice compared to other supplements for that.

Bad lift. Had to lift at 8:30 because the gym isn't open until 2 AM during exam week. I had just eaten a meal thirty minutes before -- instead of the usual two hour fast prior to lifting -- so I was feeling bloated and heavy

Could be the creatine to a degree as well (finally kicked in). Yeah 30mins isn't a lot of time to clear the stomach....not a good feeling.


AtLarge's Opticen (protein MRP)
AtLarge's Creatine 500
AtLarge's ETS (recovery)
Optimum's Glucosamine Sulfate and Chrondroitin Sulfate (joint health)
Optimum's Methl Sulfonyl Methane (joint health)
Universal's Animal Pak (vitamins)
Dr. Ron's Cod Liver Oil (fish oil)

decent supp list...

"suggestions"? lots of stretching....but it sounds like you do that already.

Chicanerous,
I've been skimming through your journal and just wanted to say i'm impressed. You're VERY focused for a young dude. Cudos brother!!!!
By the way, you're looking real good too bro.:tucool:

"suggestions"? lots of stretching....but it sounds like you do that already.Not recently, but in the past I was a stretch fanatic. I stopped because of an overstretch and haven't been able to do any in a few months. I should be more than ready to go now, so I'll regain what I lost and hopefully you'll see me doing the splits by mid-winter. I was actually asking for suggestions on the list of supplements, not in general. ;)

I've been skimming through your journal and just wanted to say i'm impressed. You're VERY focused for a young dude. Cudos brother!!!!
By the way, you're looking real good too broThanks dd.

I was of two minds on this, but if you are interested in mathematics, then I will share this.Damn your huge images! Thanks for sharing, but, since it looks like an image off another website, could you just direct link to where you found it? That would be great to do next time; plus, it will shave a few bytes off John's bandwidth. Interesting though.

As for the cod liver oil, are you taking that for the EHA fatty acids? Because I've read that it's a poor choice compared to other supplements for that.Yes. I'll research that point. Hopefully you're not confusing fish oil with flax oil. Thanks.

I was actually asking for suggestions on the list of supplements, not in general. ;)


Actually your supp list is pretty complete (imo)....if your nutrition is good....you body will provide you a lot of support.

Mastover gave me this tip....I haven't bit the bullet yet but it's a very compelling read....

http://www.1fast400.com/i70_Citrulline_Malate.html

Hey Chic...I know its kind of a truck for you across northern Indiana, but any chance of you making it over to the Chicago burbs for the Cheat meal we are putting together in the Spring of 06?

I'd definitely like to, but I don't think I'll be able to make it. I also don't have my own car, so it's hard for me to take my family's vehicle for more than a single night. Plus, I want to get a bit bigger before I start meeting other members in person. :)

Actually your supp list is pretty complete (imo)....if your nutrition is good....you body will provide you a lot of support.

Mastover gave me this tip....I haven't bit the bullet yet but it's a very compelling read....
Thanks for the link. It is very compelling. :confused: I'm going to look around for more information. I haven't seen pics of mastover, but I imagine he knows his stuff pretty well as a natural competitor. :tu:

My nutrition is good, choice and quality wise, but I need to shove more of it down my throat -- the ecto's lament. :D

I'd definitely like to, but I don't think I'll be able to make it. I also don't have my own car, so it's hard for me to take my family's vehicle for more than a single night. Plus, I want to get a bit bigger before I start meeting other members in person. :)

Bummer dude, but that is understandable...when the time comes if you are able to make it you are of course WELCOME!

Funny thing is I want to get a little bit SMALLER before I meet ya'll in person! Ha ha...

Damn your huge images! Thanks for sharing, but, since it looks like an image off another website, could you just direct link to where you found it? That would be great to do next time; plus, it will shave a few bytes off John's bandwidth. Interesting though.


It's not off another website; and since it's GIF, it's actually quite small: 50kBytes for the pair. (JPEGs of that would be a lot bigger but a little black on a lot of white is an easy one for GIF).

So they take up about the same space as 20 avatars.

Week 93 at December 12, 2005.
College Week 13; Lower Back Injury

Monday

Chin-ups: 10, 6x20 | 4x47.5, 4x47.5
Standing Military Press: 8x65, 6x95 | 2x145, 3x140

Dips: 10, 6x25 | 5x60, 5x60
Pancake Extensions: 6x70, 3x90

Lateral Raises: 10x20 | 8x35, 4x40
Bent-Over Lateral Raises: 10x15 | 8x20, 7x20

4-5 g Creatine PWO

"My press hasn't been very good. I think it's because of the shoes I'm wearing (how lame) -- they're non-flat running shoes.

Tuesday

Wednesday

Thursday

Chin-ups: 10, 5x20 | 4x50, 3x50
Standing Military Press: 8x65, 7x95 | 3x145, 3x135

Dips: 10, 6x25 | 5x65, 3x65

Lateral Raises: 10x20 | 5x40, 7x35
Bent-Over Lateral Raises: 10x15 | 10x20, 10x20

Overhead Press Machine: 6x175

4-5 g Creatine PWO

"Nope not the shoes. Maybe I'm overtrained? I'll switch to bench.

My back STILL gives me little pains -- it's been doing so for the past few weeks. I'm wondering if perhaps I did do more than pull it, a small tear or something. I tweaked it tonight and had to lay down for a while until it settled as well. I need to go see a specialist who will actually investigate until they reach an actual diagnosis."

Friday

Saturday

Sunday

My press hasn't been very good. I think it's because of the shoes I'm wearing

And I was going to tell you to fire your publicist.

:lol: :lol: :lol: :lol: :lol: :lol: :lol: :lol: :lol: :lol:

[My back STILL gives me little pains -- it's been doing so for the past few weeks. I'm wondering if perhaps I did do more than pull it, a small tear or something. I tweaked it tonight and had to lay down for a while until it settled as well. I need to go see a specialist who will actually investigate until they reach an actual diagnosis."



:(
Crap bro. I haven't had trouble in a while. Of course I've been going light on like everything. I have added Deads, Squat, and Cleans back into the mix. Everything SUPER light though. I truly wish you the best with this.

Oh yeah, here's what I came up with for the official reasons I hurt my back:
1. Overtraining- DL and Squat heavy on consecutive days
2. Poor form due to lack of flexibility in Hams and Lower back
3. Used Smith machine for too long leading to a weak lower back in relation to weights my legs/glutes could handle on squat

Week 94 at December 19, 2005.
College Week 14; Lower Back Rehab

Monday

"I'm going to move into my rehabilitative phase. I wish we had a hyper here. I think last week's episode was just a scare -- the back has been good all weekend and feels pretty excellent today."

Tuesday

"Ugh, I need to lift."

Wednesday

Broomstick Twists

"When is the gym open!?"

Thursday

Friday

DB Military Press: 30x15, 20x15
Lateral Raises: 20x15, 10x15
Bent-Over Lateral Raises: 10x15, 10x15
DB Front Raises: 10x15, 10x15

Broomstick Twists

"Circuit style in my room with the old 15 lb dumbbells, heh. Painful pump, ouch; large in volume, plus the burning of lactic acid."

Saturday

DB Front Full Squats: 10, 10x30, 10x50, 8x70 (total weight)
Stiff-legged Deadlift: 8x30, 10x70, 10x70, 10x70 (total weight)
DB Full Squats: 10x70 (total weight)

Broomstick Twists

"Just got my Adidas Ironwork squat/olympic shoes for X-mas. Oh man, do I love these. Workout in my room again. Legitimate ATG -- I could actually rest my butt on my calves if I so chose."

Sunday

Consider some single leg work to hit the legs while you are carefully controlling the pressure on your back.

Then, you have the luxury of choosing all sorts of more isolated back work and control how much more or less work you do on your back, without worrying about the legs lagging.

And if there is a Swiss ball and some dumbells, you can do back extensions.

Good calls, Zen! I'll see what I can come up with. I think I'm going to try some split jerks as well to get a feel for them.

Chic - just wanted to drop by and tell you that your profile picture REALLY looks like Frank Zane.

:tucool:

(Looking great man!)

Haha. Thanks, GTX! Zane was the man! :tucool:

Week 95 at December 26, 2005.
College Week 15

Monday

"Sore legs feel good. :) It's been so long. I should have been doing single-leg work or something for my legs all this time instead of foregoing them completely while my back heals."

Tuesday

Wednesday

DB Military Press: 50x15, 40x15
Lateral Raises: 30x15, 30x15
Bent-Over Lateral Raises: 20x15, 20x15
DB Front Raises: 20x15

"Circuit style, but long rest periods. 50-rep military press burns a bit. ;) Constant tension because I didn't lock-out my arms at the top -- full ROM though. I seem to be responding well to endurance, probably because my shoulders have been subject to months upon months of strength range reps. Lateral raises were strict too, except for the last 3-5 reps of each set."

Thursday

DB Full Squat: 20, 10x30, 10x70, 10x70 (total weight)
DB Full Front Squat: 10, 10x30, 10x70, 20 (total weight)

"It is hard as hell to balance dumbbells on the shoulders and squat at the same time.

Ordered all my supplements, Pavel's Beyond Bodybuilding, and 2 sets of 1.25 lb magnetic Platemates :confused:. On my 'to purchase' list, I have Christian Thibadeau's Black Book which Canada has been touting and Ironmind's 20-rep squat pamphlet... which makes me think of ATG breathing squats :eek:. Where's the puking smiley?"

Friday

Good Mornings: 20 (broomstick)
Dumbell Deadlifts: 10x70, 10x70 (total weight)
DB Stiff-Legged Deadlifts: 10x30, 10x70, 10x90, 10x90, 10x90 (total weight)

Saturday

"Stiff neck, ouch. I probably slept on it wrong or it could be the shock of doing deads again."

Sunday

"Winter bulk starts. I'll be running two journals. This one will have my exact lifts and that's it. The other one will have my initial lifts and then the delta from session to session as well as bodily measurements and nutrition/sleep statistics. Basically, I'm going to track a lot of extra stuff so that I'm constantly thinking about it and doing it to the best of my ability; the idea is that this will keep me from slacking when I'm out of the gym."

DB Military Press: 50x15, 40x15



Sets of 50? Welcome to the dark side....

Week 96 at January 2, 2005.
College Week 16

Comment in my 2006 Winter Bulking Journal (http://forums.johnstonefitness.com/showthread.php?t=23808)!

Monday

"I just made out a time schedule for my weeks. I eat 6-7 times per day -- 3 of those being shakes (3 cups of milk, oats, whey). That's not ideal, but it's a good and convenient way to get me a lot of calories at once. I will also be drinking 2 cups of milk to start of each day. Milk does the body good. :) Thank god, I'm not lactose intolerant. Not even a little, as is common, as far as I know. I'll have to buy about two gallons of milk every four days. :D

The trick to this bulk is going to be staying disciplined and not skipping meals or sleeping in. To prevent this, I must stay on top of my school work and not procrastinate it. My roommate has all morning classes (whereas mine are all mid-day) so I think I may put my alarm clock on the other side of the room so that I have to get out of bed to turn it off each morning.

I'm feeling real good about this and, with all the other members bulking up, my competitive spirit will not let me be left in the dust. I just hope it sustains me through these next three challenging months -- the winter academic quarter. I also hope my Intro to Linguistics is not going to be as hard as it looks to be. I should only have to write one paper the entire quarter as far as I know, so that will be excellent. I can deal with and manage problem sets, etc. with no problem."

Tuesday

Weighted Chin-ups: 8, 6x20 | 8x25, 4x25
Standing Military Press: 8x65, 6x95 | 6x135, 4x135

Back Full Squats: 12x45, 8x95 | 8x135, 8x145
Front Full Squats: 10x45, 8x95 | 8x105

Good Mornings: 8x45, 8x65, 8x85

Spine Decompression Hangs
Weighted Pikes: :15x25, :15x25
Toe Touch Stretch
Good Morning Hamstring Stretch
Kneeling Hip Flexor Stretch
Cossack Stretch
Roadkill Split (against wall)
Wrist Flexion Stretch

4-5 g Creatine PWO

Wednesday

Thursday

Pendlay Rows: 6x75, 6x95 | 3x135, 3x150, 3x170 (singles)
Dips: 10, 6x25, 5x60, 5x60

Spinal Hangs
Weighted Toe Touches

Bent-Over Lateral Raises: 8x15 | 10x20, 6x25
Lateral Raises: 10x15 | 6x40, 8x35

Spinal Hangs

Hanging Pikes: 8, 6
Hanging L's: :15
Weighted Crunches: 12x40, 12x40

4-5 g Creatine PWO

"Oh god, I am so full of pump. Great workout. I'm growing. Yes, I'm growing. I feel like JS looks in his PWO pics, absolutely exhausted, completely high on endorphins, and body pumped to sizes previously unmeasured. I can go heavier on pendlays if I get the explosion right. I only used the lats, no hip flexion, etc, but I didn't quite get the upper back arching's timing down all the way, which sacrificed a little bit of power."

Friday

Saturday

Sunday

Weighted Chin-ups: 8, 6x25 | 3x40, 3x40, 3x40
Standing Military Press: 8x65, 6x95 | 3x145, 3x145, 3x145

Deadlifts: 8x135, 8x185 | 3x225, 3x225
Stiff-Legged Deadlifts: 8x95 | 10x135, 6x135

Spinal Decompression Hangs
Weighted Pikes: :15x25, :15x25
Toe Touch Stretch
Goodmorning Hamstring Stretch
Kneeling Hip Flexor Stretch
Cossack Stretch
Roadkill Split

Week 97 at January 9, 2005.
College Week 17

Comment in my 2006 Winter Bulking Journal (http://forums.johnstonefitness.com/showthread.php?t=23808)!

Monday

Tuesday

Pendlay Rows: 8x65, 8x95, 4x135 | 1x185, 3x170, 5x155
Weighted Dips: 10, 6x25 | 5x70, 4x70

Bent-Over Lateral Raises: 10x15 | 6x25, 6x25
Lateral Raises: 10x20 | 5x40, 8x35

Hanging Pikes: 5, 5, 4
Hanging L's: :20

7-8 g Creatine PWO

"I almost completely lost my Pendlay touch. Need to keep practicing the form. I wish I had a video of someone doing one. I really need to stop lifting so heavy, my CNS is probably frying and it's not good for hypertrophy."

Wednesday

Thursday

Weighted Chin-ups: 8, 6x20 | 3x45, 3x45, 3x45
Standing Military Press: 8x65, 6x95 | 5x145, 5x145

Back Full Squats: 10x45, 6x115, 6x45 | 5x185, 5x185
Front Full Squats: 5x95, 8x115 | 4x135

Good Mornings: 8x45, 8x65 | 8x90, 6x90

Knee Lifts
Front Lift
Quad Squeezes
Back Lifts

Spinal Decompressions
Weighted Pikes: :20x35
Toe Touch
Kneeling Hip Flexor
Cossack
Roadkill
Wrist Flexion
Calve

"My dynamic flexibility is all of a sudden really good. I was kicking to about 70 degrees vertical. I attribute it to the full squats. I'm not going to be able to increase the ROM much more because it depends on my static reserve, so I'll have to get the splits before I can get a full vertical kick."

Friday

Saturday

Sunday

Rows: 10x95, 6x135 | 3x175, 3x175, 5x155
Dips: 10, 6x25 | 5x75, 4x75

Bent-Over Lateral Raises: 8x15 | 6x25, 5x25
Lateral Raises: 10x20 | 6x40, 5x40

Hanging Pikes: 7, 5
Hanging L's: :20

"I've lost my way somehow and I need to get back on track."

Week 98 at January 16, 2005.
College Week 18

Comment in my 2006 Winter Bulking Journal (http://forums.johnstonefitness.com/showthread.php?t=23808)!

Monday

Tuesday

Weighted Chin-ups: 8, 6x20 | 3x45, 3x45, 3x45
Standing Military Press: 8x65, 6x95 | 4x150, 3x150

Deadlifts: 10x135
Clean and Push Presses: 3x135, 3x135
Stiff-Legged Deadlifts: 8x45, 8x95, 8x135 | 6x155, 6x155

Knee Lifts
Front Lifts
Quad Squeezes
Back Lifts

Spinal Hangs
Weighted Pikes: :15x35
Standing Toe Touch
Kneeling Hip Flexor
Roadkill Splits
Front Splits

4-5 g Creatine PWO

Wednesday

Thursday

Rows: 10x95, 6x135 | 3x185, 3x175, 8x155
Dips: 10, 6x20 | 4x80, 3x80

Bent-Over Lateral Raises: 10x15 | 8x25, 7x25
Lateral Raises: 10x20 | 6x40, 4x45

Hanging Pikes: 8, 4
Wipers: 5
Hanging L's: :20

4-5 g Creatine

"Holy crap, excellent workout. I was in the zone today. The entire upper body is pumped. I've never seen my chest as pumped as it is now and all I did was two sets of low rep dips. Silly people with their volume."

Friday

Saturday

Sunday

Chin-ups: 8, 6x20 | 4x45, 3x45
Standing Military Press: 8x65, 6x95 | 5x150, 4x150

Back Full Squats: 10x45, 6x95, 3x135, 3x185 | 3x205, 3x205
Front Full Squats: 6x95, 3x135, 3x155 | 2x185

Knee Lifts
Front Lifts
Quad Squeezes
Back Lifts

Spinal Decompressions
Toe Touches
Standing Hip Flexor
Kneeling Hip Flexor
Cossack
Road Kill Splits
Lower Calves
Upper Calves
Instep Stretch

4-5 g Creatine PWO

"Very flexible today."

Chic - just wanted to drop by and tell you that your profile picture REALLY looks like Frank Zane.

:tucool:

(Looking great man!)


Oh shoot, he does look like Frank Zane. My personal fav.:tucool:

Week 99 at January 23, 2005.
College Week 19

Comment in my 2006 Winter Bulking Journal (http://forums.johnstonefitness.com/showthread.php?t=23808)!

Monday

Tuesday

Rows: 10x95, 6x135 | 4x185 (singles), 5x165, 4x165
Dips: 10, 6x35 | 6x80, 4x80

Bent-Over Lateral Raises: 8x20 | 5x30, 5x30
Lateral Raises: 10x20 | 4x45, 4x45, :10/8x30 (hold, followed by super slow strict straight-arm set)

Hanging Pikes: 7
Wipers: 5
Hanging L's: :20

4-5 g Creatine PWO

"I had mastover on the mind on that last set of laterals. I need to not skimp out on the ab work. I'm not very good at rows it turns out -- actually, in general, my lats are still very underdeveloped."

Wednesday

Thursday

Weighted Chin-ups: 8, 6x20 | 3x50, 3x50, 4x25 (slow negatives)
Standing Military Press: 10x65, 6x95 | 4x155, 3x155

Hang Cleans and Push Press: 3x155 (power), 3x135

Good Mornings: 8x45, 6x75, 6x95 | 6x115
Stiff-Legged Deadlifts: 8x95, 6x135 | 6x185, 6x185

Weighted Pikes: :15x35

4-5 g Creatine PWO

"I think I've underestimated how essential of a lift the good morning is, so I've decided to make it a priority. I've also switched to deadlift strengthening exercises, instead of the actual lift; I will still conventional deadlift, but it will be once every four weeks. I've been reading about Starr, Betzer, and Simmons who all virtually eliminated the lift from their training but substituted cleans, stiffs, and g'mornings. (Olympic shrugs too, but those aren't on my menu.)

About today: my grip sucks and I'm going to need straps for my stiffs next time -- I think the weight I'm muscularly able to use is more like 205, but my grip almost failed on 185. I better start CoC'ing. My g'mornings can go higher too, but I want to slowly acclimate to this lift. In either case, it doesn't matter that I'm working submaximally because I haven't done the exercises in a long time so each new bump of resistance is new to my muscles and will produce overload. Hang/power cleans were for warm-up / fun again. Overall, this was a pretty good workout."

Friday

Saturday

Sunday

Bent-Over Rows: 10x95, 8x135 | 4x185, 5x170, 4x170
Weighted Dips: 10, 6x35 | 4x85, 3x85

Bent-Over Lateral Raises: 8x20 | 8x30, 5x30
Lateral Raises: 10x20 | 5x45, 4x45, :20/7x25

DB Flyes: :30x30

Hanging Pikes: 6, 6
Hanging L's: :30

4-5 g Creatine PWO

"This was a great one! Big pump today, which feels great. On my second set of dips, just as I was pushing up for the last concentric, a single drop of blood fell from my nose to the floor and a single small line appeared from my nostril to lip. It was kind of hardcore and just what I feared would happen with my recent nosebleeds. Luckily, I did the complete rest of my workout without trouble."

Week 100 at January 30, 2005.
College Week 20

Comment in my 2006 Winter Bulking Journal (http://forums.johnstonefitness.com/showthread.php?t=23808)!

Monday

Tuesday

Weighted Chin-ups: 8, 5x20 | 4x50, 3x50
Standing Military Press: 10x75, 6x95 | 3x160, 3x155

Bent-Over Lateral Raises: 8x20 | 6x30

Good Morning + Full Squat: 10x45
Back Full Squats: 6x135, 3x175, 2x205 | 3x225, 3x225
Front Full Squats: 4x155, 2x175
Good Mornings: 6x85 | 6x115, 6x115

Knee Lifts
Front Lifts
Quad Squeezes
Back Lifts

Spinal Hangs
Toe Touches
Standing Hip Flexor
Kneeling Hip Flexor
Cossack
Roadkill
Lower Calve
Upper Calve
Front Splits

4-5 g Creatine PWO

"I was sick today so this didn't go as well as I hoped and seemed to drag on a bit. By that, I mean I didn't get two sets of mp at 160 or feel up to a 135 GM and my front squats form was a little off (probably from annhilating my legs with the 225). I have the hip flexibility for front splits but I don't have the hamstring. I can't find a really good isolating stretch -- I may try the soccer banded stretch (lie on back, band the instep, pull leg toward body), which is actually directly applicable to the splits. I don't have a good turn-out (which is why I've been working roadkill) so true side splits aren't in the near future."

Wednesday

Thursday

Bent-Over Rows: 8x95, 9x135 | 4x185, 4x175, 4x175
Weighted Dips: 10, 6x35 | 4x90, 3x90, 8x45

Bent-Over Lateral Raises: 8x20 | 6x30, 6x30
Lateral Raises: 10x20 | 3x45, 6x35 (leaned forward strict)
Side Laterals: 4x40

DB Flyes: :30x35
Chin-ups: :30x25

Hanging Pikes: 6, 6
Hanging L's: :20

4-5 g Creatine PWO

"Hot damn, shoulder pump. This was a pretty damn good workout. I'm switching to mostly strict laterals now with a form tweak (leaning forward) for better isolation. I'm probably going to ramp up the reps or deload next week (cut intensity in half) and then modify the routine for the five weeks afterwards. I found good overhead press info from a Keith Wassung article (he strict presses over 300 lbs) and mastover recommended me a few alternated sets to try (alternating overlapping movements). I think I need to work on isolating my back even better."

Friday

Saturday

Sunday

Close-Grip Standing Military Press: 10x75, 6x95 | 6x135, 3x135
Weighted Dips: 10, 6x35 | 3x90, 3x80

Rack Push Press Partials: 6x170

Good Mornings: 20x45, 6x75, 6x95 | 6x135, 6x135
Romanian Deadlifts: 6x95, 6x135, 3x185 | 4x205, 4x205

DB Flyes: :30x30

CoC Grippers: 10xS, 10xS | 5xT, 5xT, 5xT, :15xT, :15xT

Spinal Hangs
Standing Toe Touches
Standing Hip Flexor
Kneeling Hip Flexor
Cossack
Roadkill
Lower Calve
Upper Calve
Front Splits
Side Splits

4-5 g Creatine PWO
2 scoops BCAA PRWO + PWO

"This workout was killer. Mastover hit it right on the head when he suggested the military / dip combo. I went for close-grip which puts more triceps into it and I think that made it even harder. The push presses are weird as hell and they look incredibly dumb -- my face was absolutely bright red too. Since the lift only goes to the top of the head and I'm push pressing, I'm sure people are watching in disbelief thinking I'm trying to do a strict full range press. Oh well."

I'm really interested in your low weight high rep thing you seem to have going on (unless I'm misreading). Are you in a cut or do you just find this stimulates more growth?

I've found higher reps give me more gains, I was just wondering if this was what you had going on.

Oops, I am misreading.

I never said a thing.:whistle:

My reps are just about as low as you can go. :D :lol:

c-

I just got 3 of Pavel's books for my b-day. They are awesome! I highly recommend adding "The Naked Warrior" to your reading list. I also got "Relax..." and "Power to the People." His advice on techniques for maximizing strength are absolutely mind blowing. I think you would like the stuff. Pavel would not be down with your going to the straps... I also got Thib's "Black Book." I'll let you know when I've ome up with my new program. Right now my head is spinning and I can't decide which way to go with my training. I think strength is my priority though...:confused:

c-

I just got 3 of Pavel's books for my b-day. They are awesome! I highly recommend adding "The Naked Warrior" to your reading list. I also got "Relax..." and "Power to the People." His advice on techniques for maximizing strength are absolutely mind blowing. I think you would like the stuff. Pavel would not be down with your going to the straps... I also got Thib's "Black Book." I'll let you know when I've ome up with my new program. Right now my head is spinning and I can't decide which way to go with my training. I think strength is my priority though...:confused:
I know Pavel wouldn't be happy with the straps. :lol: I have Beyond Bodybuilding, Relax Into Stretch, and Power to the People.

Actually, surprisingly, a lot of what I do is very close to his recommendations, except I go to positive failure. :doh: (Though I have no qualms with terminating the set before that if I've met my rep requirement for that weight.)

I know Pavel wouldn't be happy with the straps. :lol: I have Beyond Bodybuilding, Relax Into Stretch, and Power to the People.

Actually, surprisingly, a lot of what I do is very close to his recommendations, except I go to failure. :doh:

I love your program right now btw. Simple and elegant. :tu: You are practicing your lifts. I'm not sure I'm 100% with you on the DL training style though... or the going to failure. I've been training to failure all my life and I'm ready to try something else. My program will probably be based on the Power to the People routine but with more lifts...

Week 101 at February 6, 2005.
College Week 21

Comment in my 2006 Winter Bulking Journal (http://forums.johnstonefitness.com/showthread.php?t=23808)!

Monday

Tuesday

Wednesday

Chin-ups: 8 | 5x35, 4x25, :20x35
Barbell Rows: 9x135 | 6x165, 6x165

Bent-Over Lateral Raises: 8x20 | 6x30, 8x25
Lateral Raises (strict): 8x20 | 6x35, 6x35
Side Laterals: 6x40
Cable Rear Rows (with rope): 6x72, 6x72

Hanging Pikes: 8, 6
Wipers: 4
Hanging L's: :20

2 scoops BCAA PRWO + PWO
4-5 g Creatine PWO

"Good shoulder workout. Back workout felt good but was iffy on the poundage. It's really hard to alternate sets without the weights taking a major hit. I'm might switch grip on the chins. Big pump. Muscularly accelerated the pikes, giving them a snap at the top, which really intensfied the contraction. I felt like cramping up a few times PWO."

Thursday

Standing Military Press: 10x75, 6x95 | 6x140, 5x135, 3x135
Weighted Dips: 10, 6x25 | 6x50, 5x50, 4x50

Good Morning + Squat: 10x45

Back Full Squats: 10x135, 3x185, 1x205 | 3x225, 3x225
Front Full Squats: 4x135 | 4x165, 4x165, 4x165
Good Mornings: 6x95 | 3x140

CoC Grippers: 10xS, 10xS | 8xT, 8xT, 8xT, 3nx#1, :10xT

Knee Lifts
Front Lifts
Quad Squeezes
Back Lifts

Spinal Hangs
Toe Touches
Standing Hip Flexor
Kneeling Hip Flexor
Cossack
Roadkill
Lower Calve
Upper Calve
Standing Elevated Single Leg Hamstring
Instep

2 scoops BCAA PRWO
4-5 g Creatine, 3 scoops BCAA PWO

"Holy crap, military takes a hit when it's alternated with dips. I hope this is good for shoulder development because I'm not so sure it's good for my strength. I'm supposed to be in the 6-8 rep range and be able to stay there. I thought I'd be able to get more reps out of back squats but I guess not. I think it was mental -- I'm not used to rep progress. It's so much easier to just add weight and then trick yourself by saying 'just do x reps, you've done it before' while conveniently forgetting that the weight is actually heavier. Workout took a little long so I'll need to move a little faster next time. Overall damn good feeling but very exhausting -- I expect this, however, on this routine so I wouldn't call it above average."

Friday

Saturday

Sunday

Chin-ups: 8, 6x20, 4x35, 3x35
Bent-over Rows: 8x135 | 3x175, 10x155 (singles), 8x155 (singles)
Pull-ups: 6

Bent-Over Lateral Raises: 8x20 | 6x30, 8x25
Lateral Raises: 8x20 | 7x35, 6x35
Side Laterals: 6x40
Cable Rear Rows: 8x72 (rope), 5x72 (short bar)

Hanging Pikes: 8, 6
Hanging L's: :20

CoC: 10xS, 10xS | 10xT, 2px#1, 10xT, 3nx#1, :12xT

2 scoops BCAA PRWO
4-5 g Creatine, 3 scoops BCAA PWO

"The singles were really great on rows. I'm going to do just pull-ups from now on."