Archive for the ‘Workout Logs’ Category

No Pain No Gain is Still Sometimes True

Sunday, May 11th, 2008

Weightlifting HamsterI totally live by the mantra, “No brain, no gain”, because, “No pain, no gain”, is essentially a counterproductive philosophy. It is one in which you could easily end up sick, injured, or worse. On recent occasion though, I have found it necessary to dig back into my, “No pain, no gain”, mindset in thai kickboxing class.

The reason I say this, is because there does indeed seem to be a problem with my lungs. I still think they might be damaged from some blood clots a couple years back. The thing is though, is if I push myself, how much bad can actually come of it?

My lungs could get stronger. They could be forced to repair damaged tissue. Maybe I really am just straight up out of shape. Well no matter, because when I feel like it’s time to throw in the towel and huddle in a corner gasping for breath, I just repeat to myself, “No pain, no gain”, because this is how I will make it through the workout… this is how I will force my body to adapt and get stronger.

Thai Kickboxing

In the last 4 days I have attended 2 kickboxing classes and I have completed 6 sets of 10 pull-ups. Today I am sore. Kickboxing seems to be getting better after my month layoff. I am feeling stronger and faster during each class. I do feel like my lungs are working better sometimes, but then other times I find myself gasping, taking 1/2 breaths. For now I’ll just keep pushing it.

Pull Ups

The 10 reps on pull-ups makes me feel OK. At least I’m not a complete sissy anymore. My general goal is to hit a set of pull-ups each morning and each evening, nearly every day of the week. On each set I will maintain strict form, and will always try to get one more rep than I did previously. Right now I’ve been stuck at 10 reps for a couple days, but I intend to hit an 11 rep set on Mother’s Day.

Soon it shall be time for me to start working towards my 10 week, 300 Workout Challenge goal. Once again, the 300 Workout isn’t something that we do every day. It is more of a training goal. You train your body for conditioning, endurance, and a small amount of strength, then at the end of your 10-12 week session, the 300 Workout is a test that you can use to gauge just how successful your training went.

That’s it for today… bring on Mother’s Day!

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Kickboxing and The 300 Workout

Tuesday, May 6th, 2008

Yesterday I went to my thai kickboxing class where my lungs were served to me on a silver platter. After taking about a month off from kickboxing, I have lost most of my endurance. Not all that surprisingly, my lungs still don’t really seem to be working properly, as I am able to take only half breaths when my heart rate starts to rise. This is one of the reasons (aside from family and job issues) I started to slack at kickboxing for the last month. I attribute this to one of three things:

  1. My lungs really are damaged from the incorrectly diagnosed blood clots (pulmonary embolisms) I had about 4 years ago. Thanks so much RIT Student Health center for diagnosing me with pneumonia for weeks on end resulting in me almost dying in my apartment, even after you had me get X-rays and an MRI. I wish I could sue them.
  2. I have developed some sort of asthma perhaps?
  3. I am in such horrific physical condition that my lung capacity has regressed to less than 2/3 of what it used to be.

The 300 Workout

My original blog about the 300 workout I will be starting is here: The 300 Workout for Total Body Conditioning. I have not really started this yet, but I am preparing myself.

Pull ups on a treeThis is the tree on which I have been practicing my pull-ups. A couple weeks ago I was only able to get about 5 pull ups in a row, something that I used to be able to do with a 45 lb plate hanging from my waist. Oh, how the mighty have fallen. Anyway, I can see in this picture my lack of width and girth, and the decrease in the circumference of my arms. It will be good to get swole again.

Step up benchThis is the bench on which I will be doing step ups and any other exercises that might require a bench. Just to get back into the swing of pressing, I will probably bust out some high rep 45 lb Powerblock presses using this bench like I would an Olympic bench.

The ParkThis is the park in which I will be doing any sort of running or carrying exercises. Any exercise that doesn’t involve a stationary tool of some sort will be done in the park.

PR of the Day

As of today, I am back up to 9 consecutive pull ups without cheating. My goal is to hit 20, something I’ve never done before, but if I practice this all summer and keep my weight down through conditioning drills, I should be able to attain this before next winter.

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On Hiatus

Tuesday, August 7th, 2007

I am currently applying the principles of Project Swole to running and building a business full-time. Until I can clear out an hour or so a couple days a week, I will only be working out at home with light weights. This might actually be a good thing for Project Swole, because when I get back into the lifting scene like I want to, I will be really starting over from scratch.

On a positive note, I can now shoulder press 110 lbs 21 times and I did 18 bodyweight pull-ups the other day. My legs are falling apart though, as are my chest and tris. I will keep trying to post to this site at least once a week. Perhaps some articles are in order. Just remember, nothing is ever over!

Shoulder Pressing 110 lbs, 21 times.

At least I get SOME exercise.

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Swole in a Month – Workout 1

Monday, June 4th, 2007

Monday 6/4/07

This is my second lunchtime workout under my new mid-day workout plan. So far, so good. I am clearly way too out of shape to excel at the complex that I tried today, but I did it anyway, and made it through unscathed.

Tip of the day: To promote maximum growth in your calves, train them every other day while varying the exercises. For example you might try standing calf raises Monday, seated calf raises Wednesday, and a wide stance incline calf raise with bent kness on Friday. Be creative!

Current Weight: 186.6 lbs
Current Bodyfat: too much

Diet: protein bar, coffee coolatta, ham/egg/cheese on english muffin, dried fruit, fruit, turkey/roast beef on whole grain bread, and tonight I shall dine on meat and vegetables.

Supplements: NO-Xplode, and X-Tend pre-workout, 1 serving of Gatorade during the workout, 1 serving of Biotest Surge post-workout. Multi-Vitamin

The Workout!

5 minutes of warming up with dumbbells.

1a – Dumbell Bench – 60 x 10, 90 x 7, 100 x 6, 100 x 3
1b – Incline Calf Raise – 180 x 12, 180 x 12, 205 x 10
2a – Stiff Leg Deadlift – 135 x 10, 225 x 7, 275 x 7, 315 x 5
2b – Ab Machine – 130 x 10, 130 x 10
3a – Deadlift/Hang Clean/Push Press/Back Squat/Push Press Complex – 135 x 5, 135 x 5, 135 x 5
3b – Ab Machine – 130 x 10, 130 x 10
4 – Dumbell Cross Eyes – 40 x 7, 50 x 7

Conclusion: I am enjoying the complexes right now. Originally I was supposed to do the complexes on my off days, Tuesday and Thursday, however I am out of shape and I really enjoy the way the complexes tax my entire body. For now I will keep doing them on regular workout days. Also, I am still weak.

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Workout 7

Thursday, May 17th, 2007

Wednesday 5/16

Current Weight: 186 lbs
Current Bodyfat: N/A

Diet: 3 pieces of loaded pizza was the highlight of my day. I also enjoyed a coffee Coolatta, ham/egg/cheese muffin, protein bar, trail mix, chicken and rice, and a PB&J sandwich.

Supplements: NO-Xplode, and X-Tend pre-workout, 1 serving of Gatorade during the workout, 1 serving of Biotest Surge post-workout. Also, I do take a multi-vitamin like every single day.

5 minutes of warming up with dumbbells, barbells, and light power cleans.

1a – Bench Press – 135 x 20, 185 x 7, 225 x 5, 245 x 1, 245 x 1
1b – Standing Calf Raise – 240 x 12, 260 x 10, 280 x 10, 300 x 8
2a – Barbell Lunge – 135 x 10, 185 x 7, 205 x 4, 205 x 4
2b – Chest Press Machine – 210 x 3
3a – Pre-Made Bar EZ Skulls – 90 x 8, 110 x 4 Close Grip Press x 8, 110 x 4 Close Grip Press x 8
3b – Dumbell Curls – 50 x 8, 50 x 7
4 – Side Raises – 20 x 16

Conclusion: My bench press is pathetic. I have repped 275 before, like 3 years ago. I feel like 275 is far, far from my grasp. Lunges were pretty good, but I need to work on my stability. 110 seems very light for skulls, but I’m sure it will increase pretty quick. Overall this was a good lift, but I haven’t been sleeping well so I was exhausted by the end of the workout. Better luck on Friday.

My weight is up to 186! Now I must draw the line between bulking and just eating enough to keep getting bigger and stronger without getting fat. I no longer wish to bulk up anymore, so I will stay off that side of the line, although I won’t stress too much if I get just a little soft for a while.

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Workout 6

Wednesday, May 16th, 2007

Monday 5/14

Current Weight: N/A
Current Bodyfat: N/A

Diet: Ideally I would start a diet log and start keeping track of the number of calories I eat everyday. I think perhaps I have conditioned myself to not get too fat over the last couple months and now I don’t eat enough. Why else would I weigh like a buck eighty?

Supplements: NO-Xplode, X-Tend, and one Balance Gold bar pre-workout, 1 serving of Gatorade during the workout, 1 serving of Biotest Surge post-workout. This will be my normal supplement regimen until I decide to go ultra-hardcore balls-to-the-wall for a month or so.

5 minutes of warming up with dumbbells, barbells, and light power cleans.

1a – Pronated Bent Over Row – 135 x 10, 185 x 5, 225 x 5, 245 x 2 + 205 x 6
1b – Fly Machine – (120 x 10) x 3
2 – Squat – 135 x 10, 225 x 7, 315 x 3, 315 x 3
3 – Pause Squat – 225 x 4
4 – Deadlift/Hang Clean/Push Press Olympic Complex – 135 x 5, 155 x 5, 175 x 4, 185 x 1
5a – Standing Overhead Press – 135 x 5, 135 x 3
5b – Dumbbell Curls – 50 x 10, 50 x 7

Conclusion: My bent over rows continue to improve even though my grip strength leaves something to be desired. The tragedy of the day was squatting. 315 x 5 used to be a warm-up set for me and I really struggled to complete the THIRD rep. Something must be done. I believe I have identified the weakness as powering out of the hole. Basically I am coming up WAY too slow and I think I need to work on my lower back strength and my hip drive. The olympic complex continues to improve as I managed to get a single rep with a push press at 185. The goal is 200 x 1. Once I got to standing shoulder presses though, I was completely spent.

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Workout 5

Saturday, May 12th, 2007

Wednesday 5/09

Current Weight: N/A
Current Bodyfat: N/A

Diet: Eating a little more these days. An extra protein bar or ham/egg/cheese sandwhich gets thrown in where appropriate.

Supplements: NO-Xplode, X-Tend, and one Balance Gold bar pre-workout, 1 serving of Gatorade during the workout, 1 serving of Biotest Surge post-workout.

5 minutes of warming up with dumbbells, barbells.

1a – Sumo Deadlifts – 135 x 10, 225 x 7, 315 x 5, 405 x 5, 435 x 1
1b – Reverse Fly Machine – (100 x 7) x 3
2a – Incline Bench – 135 x 7, 185 x 5, 195 x 3, 195 x 2
2b – Standing Calf Raise Machine – 160 x 15, 240 x 12, 260 x 10, 280 x 6
3a – Close Grip Floor Rack Lockout – 135 x 7, 225 x 5, 245 x 1, 225 x 4
3b – Alternating Dumbbell (DB) Curls – 45 x 7, 50 x 7, 50 x 9
4a – DB Side Raise – 25 x 10, 25 x 8
4b – DB Side Bends – 60 x 10, 70 x 10

Conclusion: I am OK with sumo deadlifts, although I have identified the lockout as a weak point. In order to combat this I will do some of the following: rack pulls from the knees, rack-pull shrugs, heavier hang cleans, good mornings. My chest is both really weak and really small. I need to start hitting a heavy ass chest exercise every workout, 3 times per week. A 225 incline press should not be too hard to achieve as long as my triceps and shoulders continue to get stronger. Now, don’t get me wrong I’m not trying to be a chest and biceps guy, but in my efforts to attain a 315 bench, I feel that I need to accelerate my chest and triceps training for a month or so.

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Workout 4

Wednesday, May 9th, 2007

Monday 5/07

Current Weight: 184.4 lbs
Current Bodyfat: I need to find a way to measure this.

Diet: Protein bars, ham/egg/cheese on english muffin, lots of coffee, tuna, beef jerky, and grilled chicken wraps at McDs. Not a weight loss diet by any means, right now I am just eating to grow, but not to get fat.

Supplements: Diet Monster energy drink and one balance bar pre-workout, 1 serving of Gatorade during the workout, 1 serving of Biotest Surge post-workout.

5 minutes of warming up with dumbbells, barbells.

1a – Pronated Bent Over Barbell Rows – 135 x 10, 185 x 7, 215 x 5, (235 x 3 + 185 x 7)
1b – Standing Calf Raises – 160 x 15, 260 x 12, 320 x 10
2 – Deadlift/Hang Clean/Push Press olympic complex – 135 x 5, 155 x 5, 175 x 3, 185 x 1
3a – Weighted Pull-Ups with weight hanging from a belt- 0 x 7, 25 x 5, 45 x 4, (45 x 3 + 0 x 5)
3b – Weighted Decline Abs with dumbbell on chest – 40 x 12, 60 x 1
4 – Barbell Lunges – 135 x 7, 185 x 6

Conclusion: Bent over rows were OK, although 235 x 5 would have been ideal. The Olympic complexes are coming up to speed again, although I would like to be able to feel comfortable with 185 x 2. Pull-ups are WAY off especially considering I used to use 55 x 5 at a bodyweight of 195. Finally, there was some discomfort in my right knee while lunging, but I don’t know why. This happens on occasion with both lunges and squats, but never on deads. I think it might be a bit of quadricep weakness and while I don’t want to admit it, there might be some wear and tear around my kneecap. Now I will go knock on wood.

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Workout 3

Wednesday, May 9th, 2007

Thursday 5/03

Diet: High protein, moderate carb, low fat, plenty of liquids.
Supplements: coffee pre-workout, 1 serving of Gatorade during the workout, 1 serving of Biotest Surge post-workout.

5 minutes of warming up with dumbbells, barbells.

1 – Legal Wide-Grip Flat Barbell Bench Press – 135 x 20, 185 x 7, 215 x 5, 225 x 3, (235 x 1 + 185 x 5)
2 – Standard Deadlifts – 135 x 7, 225 x 7, 315 x 7, 405 x 4, 425 x 2
3 – EZ Skull Crushers (per side) – 25 x 7, 40 x 3, (40 x 3 + Close Grip x 12)
4 – Standing Military Press – 135 x 3, 135 x 2

Conclusion: I was tired today and I didn’t accomplish much in the way of giant sets. I think some abs, calves, and biceps were touched upon in this workout, but I didn’t write anything down, nor do I recall the weights used. Literally every exercise in this workout felt like torture. Besides the 425 x 2 on deads, I have nothing to be happy about right now. There was nearly a week between this workout and the previous workout, so I evaluated my motivation level and my environment, and will be making changes to insure that I actually get to the gym when I am supposed to from now on.

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Workout 2

Wednesday, May 9th, 2007

Friday 4/27

Diet: eating a bit more protein, but not all that strict. I am probably eating about 1800-2000 calories per day. In all reality, I should keep a food log for about a week so I can get back into the swing of intuitive calorie consumption. More on this topic later…

Supplements: a bit of NO-Xplode pre-workout, Gatorade during the workout, Biotest Surge post-workout.

5 minutes of warming up with dumbbells, barbells.

1a – Pronated Bench Over Barbell Row – 135 x 10, 185 x 7, 205 x 6, 225 x 3
1b – Fly Machine – 3 sets, weight not recorded
2 – Barbell Squats – 135 x 15, 225 x 7, 275 x 5, 295 x 5
3 – Deadlift/Hang Clean/Push Press complex – 135 x 7, 155 x 5, 165 x 3
4a – 1 Leg Seated Calf Raise – 45 x 15, 55 x 10, 60 x 8
4b – Lying Crunches – 10 x 15, 25 x 8, 25 x 10
4c – Dumbbell Curls – 45 x 10, 50 x 10

Conclusion: Still feeling weak and slow, although I think the Olympic complexes will bring my power and speed back around. By bench press is atrocious now. For some reason I’ve never been a big bencher, but 225 x 3? Squats felt pretty good, but I wasn’t comfortable getting under 315 this workout. Next squat workout I will hit a mandatory 315 x 5.

So, I’m really close to getting back to my standard first work set for the big exercises. I usually use these sets to gauge my strength, soreness, recovery, and injury status for the day. These standards are a 225 bent over row x 5, a 225 bench press x 5, a 315 squat x 5, a 405 deadlift x 5, and a 135 standing military x 5. Within the next month, this will all fall into place.

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Workout 1

Friday, April 27th, 2007

Tuesday 4/24

Diet: not paying too much attention to diet at this point. Basically eating higher carbs and higher proteins, lots of water and diet soda.

Supplements: sugar-free Monster energy drink pre-workout, 1 serving of gatorade during the workout, 1 serving of Biotest Surge post-workout.

5 minutes of warming up with dumbbells, barbells, and some light power cleans.

1a – Legal Wide-Grip Flat Barbell Bench Press – 135 x 15, 185 x 7, 205 x 6, 225 x 2.5
1b – Incline calf raises (per side) – 135 x 10, 135 x 10
2a – Standard Deadlifts – 135 x 7, 225 x 7, 315 x 7, 365 x 5, 405 x 3
2b – Ab Machine – 130 x 10, 130 x 10
3a – EZ Skull Crushers (per side) – 25 x 7, 35 x 7, (45 x 1.5 + Close Grip x 12)
3b – Weighted Decline Abs – 40 x 15, 60 x 8, 60 x 8
4a – Standing Military Press – 115 x 6, (135 x 2 + 115 x 3)
4b – Hammer Curls – 45 x 10, 50 x 8

Conclusion: I felt very weak and slow, but I’m not 50% off from my all-time highs. Most of my nagging injuries seem to have healed. So far so good.

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