Thursday March 11th 2010

OH Press

115lbs
1 x 4

110lbs
2 x 5

115lbs
1 x 4

Side Planks

3 X Each Side.

Pullups
1
1 and 7/8ths
3/4

Static Holds from the top and Bottom.

Mobility Drills

Next week:

Deadlifts:
235 x 6
255 x 5
265 x 3
225 x 7

Work on your cable pull throughs. You know what to do and I know it takes time so keep trying to improve yourself is all I am going to say.

Good luck!

Looked good.

Ok, so next week, try to do:

OH Squats: 115x3, 125x2, 135x1. Lets see if that happens.

With the RDLs, try doing 165 for 3 sets of 6 reps.

Wedneday March 10th 2010

Deadlifts
295 1 x 3
315 4 x 3

Failed on the last rep of my last set. Took a 5 second break. Finished it. I had it up like 3/4 of the way for roughly 7 seconds until I locked out.

Front Squat

195 1 x 4. Pretty shocked here
180 1 x 5. Felt good
190 1 x 4.

Pushups

3 Sets to failure

Mobility Drills.

Full Body Training

Mesocycle 19 - Week 2

Beginning Thoughts:

Yesterday's workout…

Workout:

Front Squats:
265 lbs x 2 reps @ 95%
240 lbs x 3 reps x 5 sets @ 85%

Pull-ups:
BW x 11 reps
BW x 11 reps
BW x 9 reps
BW x 8 reps
Total = 39 reps

Unilateral Overhead Press:
60 lbs x 5 reps
65 lbs x 5 reps
70 lbs x 5 reps
75 lbs x 5 reps
80 lbs x 2 reps

Side Plank Rows:
27.5 lbs x 30 seconds
27.5 lbs x 30 seconds
32.5 lbs x 30 seconds

Videos:

Front Squats, Pull-ups and Unilateral Overhead Press:

Overall Impression:

Diet has been decent. Time to maintain this good diet.

WORKOUT C

03-09-10

Overhead Squats

105lbs x 2 reps,
115lbs x 1 rep,
115lbs x 3 reps x 4 sets

I struggled quite a bit on my last 2 sets with 115ls with my hands wobbling quite a bit but I was able to get those reps.

Romanian Deadlifts

155lbs x 6reps,
165lbs x 6 reps,
175lbs x 6 reps,,
185lbs x 6 reps.

It felt very good to get 185lbs and I don't think my form was bad as all the reps felt controlled and not hard.

Grip Training

Plate Pinches

25lbs x 20 secs x 3 sets

These were extremely hard and on I think on 1 set I was just able to hold on with my finger tips.

Core Training

Cable Wood chops

30lbs x 15 reps x 5 sets

Video:-
http://www.ironscene.com/play_hd.php?vid=3995

Your technique is looking good on the military press. The one side view at least it did.

Thank you Sir, hopefully I can maintain this on the heavier weights.

I'm talking about adjustable ankle weights that come with individual small weight packs or metal rods which you can REMOVE from the ankle weights

Sir I know what you are talking about but the weights in my gym are basicly filled with sand and you cannot adjust them at all they are filled with sand and sewed up.

You're not trying to attach the ankles weights themselves, are you

No sir the ankle weights which are in the gym have velcro on them so I tried to attach it to the bar but it kept on falling down, they have small metallic hooks which I am planning to use by carrying a small rope or shoe string or a small thick wire next time and tie it around them lets see how it pans out.

Good job.

Your technique is looking good on the military press. The one side view at least it did.

I saw the camera flash on the ankle weights a few times but I couldn't really see them well. You're not trying to attach the ankles weights themselves, are you? That won't work. I'm talking about adjustable ankle weights that come with individual small weight packs or metal rods which you can REMOVE from the ankle weights. These can be very easily taped on to the ends of the bar with masking tape and then immediately removed. No hard to the gym's bar since masking tape is meant to be removed easily.

WORKOUT B

03-08-10

Military Press
115lbs x 2 reps,
135lbs x 1 rep x 2 sets,
125lbs x 1 rep,
115lbs x 3 reps,
125lbs x 3 reps,
125lbs x 2 reps.

The second set with 135lbs was very hard and I tried to attach the ankle weights (which weigh 1.5kgs or 3.3lbs each ) on my next set but they kept on falling down my technique might be wrong but I will try a few things next week.
Let's see how this goes or I will stick with 125lbs and get more sets.

Dumbell Rows

55lbs x 4 reps x 3 sets.

I reduced the reps from the last time I did these and worked on form.

Unilateral Dumbell Press

35lbs x 6 reps x 3 sets

I am going to use this as a benchmark and progress from here.

Seated Cable Rows

180lbs x 10 reps x 3 sets

Inverted Rows

Skipped
i will do these on conditioning day as there were too many people hogging the machine.

Facepulls

100lbs x 16 reps x 2 sets

Hard!!

Video:-
http://www.ironscene.com/play_hd.php?vid=3991

The weather would find a way to ruin my workout plans. For today I did a continuation of what I missed last week. Some of it anyway. Today I managed to do a few excercises because it had to be cut short.

Monday March 8th 2010

OH Squat
115 1 x 5 (Felt heavy and uncomfortable. lowered the weight as not to risk it falling)
110 1 x 5 (Great)
110 1 x 5 (Felt great again
115 1 x 5 (Great)

Back Squat
245 1 x 5 (Felt like a solid weight thought it would be heavy for 3+ Sets)
235 1 x 5 (Not difficult enough)
255 1 x 5 (Did it well)
260 1 x 3 (Failed on 3rd rep. Put the weight back on the rack and pushed out a final rep)

That was it.

Not a very good one then

I think you were a comedian in a past life.

You won't believe this, Joe. I just read somewhere that someone patented a technique for this and sells the prepared bottle to magicians for over one hundred bucks a pop! (get it…pop?) I'm so damned punny.

Cool. Now to figure out the beer bottle trick!

Thanks, E.

This is it, Joe:

http://en.wikipedia.org/wiki/Bologna_bottle

You might have to prepare a coke bottle, I'm not sure. I think it has to do with either the material you put into the bottle being harder than the bottle or you somehow introduce resonance into the bottle (people singing into wine glasses and making them pop sort of thing). Afterall, he didn't say the piece of glass was from another coke bottle.

WORKOUT A

03-06-10

Begining Thoughts

I am very disappointed in myself for not going regularly to the gym in the last month or so the thing being I let a lot of peoples thoughts get to me about why I am unable to loose weight based on my diet and that really screwed me up to some degree I know how idiotic this sounds but sometimes these weird thoughts really screw up my motivation and the appeal of going to the gym I am reading up alot on how I can get my diet to what I want it to be I know the nutrition values of proteins carbs and fat I need I just don't know what I should be eating to get these in the proportion I need as all the foods I read up on had a high content of carbs which I am trying to avoid and my being a vegetarian doesn't help at all.Let see how far I will have to go to sort this stuff out.
So here's the workout.

Deadlifts

235lbs x 6 reps x 3 sets

I couldn't record all the reps on my last set as the my camera fell to the ground after the second rep. A struggle nonetheless.

Front Squats

105lbs x 3 reps x 6 sets

Cable Pull throughs

100lbs x 10 reps x 3 sets.

Core Training

Dumbell Windmills

20lbs x 9 reps x 3 sets

Videos:-
http://www.ironscene.com/play_hd.php?vid=3986

Really? You don't have to prepare the bottle? Coke bottles are WAY thicker than beer bottles, btw. Especially right along the base.

Yeah, the coke bottle thing I've actually seen a few different people do. I posted it more for the "mental" tricks but the coke bottle thing is cool. It's a prop though. The bottles are treated in some way. I think it's something to do with cooling and heating the outside and inside to different temperatures very quickly which stresses the bottle so that it remains "strong" on the outside but just a tiny little knock on the inside by a sharp object (piece of broken glass) shatters it.

You can do something similar with just a regular old beer bottle and a penny. Drop the penny into an empty beer bottle and then using your wrist you sort of twirl the beer bottle around so the penny spins along the bottom edge. The penny will either shoot out of a slot/hole in the side or it will take the bottom off.