Unfortunately, there's not much to report this time around. I tweaked my shoulder and soon afterward had a freak accident with my chest. I'm not sure if it was some kind of internal bruising or muscle pull, but I'm still getting back to normal and have not been lifting in the meantime. At home I've been doing some exercises with 4 and 8 pound weights while my chest gets back to normal, and I've been swimming 1-2 times a week.
Here's to recovery, once again. :/
Tuesday, April 28, 2009
Thursday, March 5, 2009
current progress on Rippetoe workout
EXPLANATION:
The workout is separated into two days, workout A and workout B. Each excercise is separated with one space, each day is separated by 3 spaces. After the name of the excercise is the weight and then the number of reps.
This data is '|' delimited with the following fields:
Date / Time / Workout / Exercise / Weight / Reps
-------------------------------------------------------------------
WEEK FUCKING 1
Feb 10, 2009|3:37:17 PM|Rippetoe A|Squat|135|5|
Feb 10, 2009|3:37:32 PM|Rippetoe A|Squat|135|5|
Feb 10, 2009|3:37:40 PM|Rippetoe A|Squat|135|5|
Feb 10, 2009|3:37:51 PM|Rippetoe A|Bench Press|135|5|
Feb 10, 2009|3:37:58 PM|Rippetoe A|Bench Press|135|5|
Feb 10, 2009|3:38:03 PM|Rippetoe A|Bench Press|135|5|
Feb 10, 2009|3:39:10 PM|Rippetoe A|Deadlift|205|5|
--
Feb 12, 2009|12:19:24 PM|Rippetoe B|Squat|155|5|
Feb 12, 2009|12:19:35 PM|Rippetoe B|Squat|155|5|
Feb 12, 2009|12:19:43 PM|Rippetoe B|Squat|155|5|
Feb 12, 2009|12:20:13 PM|Rippetoe B|Overhead Press|95|5|
Feb 12, 2009|12:20:19 PM|Rippetoe B|Overhead Press|95|5|
Feb 12, 2009|12:20:24 PM|Rippetoe B|Overhead Press|95|5|
Feb 12, 2009|12:20:48 PM|Rippetoe B|Rows|135|5|
Feb 12, 2009|12:20:54 PM|Rippetoe B|Rows|135|5|
Feb 12, 2009|12:20:59 PM|Rippetoe B|Rows|135|5|
--
Feb 16, 2009|8:42:04 AM|Rippetoe A|Squat|165|5|
Feb 16, 2009|8:42:13 AM|Rippetoe A|Squat|165|5|
Feb 16, 2009|8:42:18 AM|Rippetoe A|Squat|165|5|
Feb 16, 2009|8:48:12 AM|Rippetoe A|Bench Press|155|5|
Feb 16, 2009|8:48:18 AM|Rippetoe A|Bench Press|155|5|
Feb 16, 2009|8:48:23 AM|Rippetoe A|Bench Press|155|5|
Feb 16, 2009|9:06:17 AM|Rippetoe A|Deadlift|225|5|
-------------------------------------------------------------------
WEEK FUCKING 2
Feb 18, 2009|9:59:46 AM|Rippetoe B|Squat|175|5|
Feb 18, 2009|9:59:54 AM|Rippetoe B|Squat|175|5|
Feb 18, 2009|10:00:01 AM|Rippetoe B|Squat|175|5|
Feb 18, 2009|10:00:15 AM|Rippetoe B|Overhead Press|105|5|
Feb 18, 2009|10:00:24 AM|Rippetoe B|Overhead Press|105|5|
Feb 18, 2009|10:00:30 AM|Rippetoe B|Overhead Press|105|5|
Feb 18, 2009|10:00:42 AM|Rippetoe B|Rows|145|5|
Feb 18, 2009|10:00:47 AM|Rippetoe B|Rows|145|5|
Feb 18, 2009|10:00:52 AM|Rippetoe B|Rows|145|5|
--
Feb 20, 2009|11:08:28 AM|Rippetoe A|Squat|185|5|
Feb 20, 2009|11:08:35 AM|Rippetoe A|Squat|185|5|
Feb 20, 2009|11:08:41 AM|Rippetoe A|Squat|185|4|
Feb 20, 2009|11:17:29 AM|Rippetoe A|Bench Press|165|5|
Feb 20, 2009|11:17:37 AM|Rippetoe A|Bench Press|165|5|
Feb 20, 2009|11:17:42 AM|Rippetoe A|Bench Press|165|5|
Feb 20, 2009|11:56:21 AM|Rippetoe A|Deadlift|235|5|
--
Feb 23, 2009|10:57:09 AM|Rippetoe B|Squat|195|3|
Feb 23, 2009|10:57:17 AM|Rippetoe B|Squat|185|5|
Feb 23, 2009|10:57:33 AM|Rippetoe B|Squat|185|4|
Feb 23, 2009|11:04:34 AM|Rippetoe B|Overhead Press|115|5|
Feb 23, 2009|11:04:41 AM|Rippetoe B|Overhead Press|115|5|
Feb 23, 2009|11:04:47 AM|Rippetoe B|Overhead Press|115|5|
Feb 23, 2009|11:16:39 AM|Rippetoe B|Rows|155|5|
Feb 23, 2009|11:16:44 AM|Rippetoe B|Rows|155|5|
Feb 23, 2009|11:16:49 AM|Rippetoe B|Rows|155|5|
-------------------------------------------------------------------
SWEET SWEET WEEK 3
Mar 3, 2009|12:46:43 PM|Rippetoe A|Squat|185|5|
Mar 3, 2009|12:46:47 PM|Rippetoe A|Squat|185|5|
Mar 3, 2009|12:46:51 PM|Rippetoe A|Squat|185|5|
Mar 3, 2009|12:52:24 PM|Rippetoe A|Bench Press|175|5|
Mar 3, 2009|12:52:31 PM|Rippetoe A|Bench Press|175|5|
Mar 3, 2009|12:55:30 PM|Rippetoe A|Bench Press|175|4|
Mar 3, 2009|1:01:56 PM|Rippetoe A|Deadlift|245|5|
--
Mar 5, 2009|2:49:22 PM|Rippetoe B|Squat|190|5|
Mar 5, 2009|2:49:31 PM|Rippetoe B|Squat|190|5|
Mar 5, 2009|2:49:37 PM|Rippetoe B|Squat|190|5|
Mar 5, 2009|2:49:50 PM|Rippetoe B|Overhead Press|120|5|
Mar 5, 2009|2:49:56 PM|Rippetoe B|Overhead Press|120|5|
Mar 5, 2009|2:50:00 PM|Rippetoe B|Overhead Press|120|5|
Mar 5, 2009|2:50:10 PM|Rippetoe B|Rows|160|5|
Mar 5, 2009|2:50:16 PM|Rippetoe B|Rows|160|5|
Mar 5, 2009|2:50:22 PM|Rippetoe B|Rows|160|5|
--
<3, the captin
Friday, February 20, 2009
Year 2 Month 1 Updates
Updates for this month are more of the same, although I have stopped doing my Bicep Curl / Lawnmower super-set, and I've changed the order of my exercises. I believe that the super-set was responsible for a lot of stress on my shoulder and I am able to lift heavier weights with less trouble without it. Also by putting my pull-downs after the PT exercises and before bicep work and rows I am able to lift more. Perhaps it is the relief of downward pressure on my shoulders?
For my PT balancing exercise I've switched from using the ground to using a raised platform (the 1 ft cube). It is really killing my legs, and feels great.
Also I've realized that my pulling strength (back) is quite weak and I've decided to start working on my rows. I'll be starting at 60 lbs for cable rows, which is about half of what I used to do, and 25 or 30 lbs for one-arm rows (I used to do 65 lbs). I can lift more but I find it puts strain on my lower back and shoulder, so I'll be starting low and my body should adjust quickly.
All in all, this has been a good month. I've moved up in weight with almost every exercise and without serious consequence, so there's no complaining in that :) If this coming month goes well, I may consider bench pressing and trying skull crushers again.
Day 1: (PT weight: 10, 12 lbs, 3 cycles)
- Bicep Curls (3x10)
- One-Arm Rows (3x10) - 25, 30 lb dumbells
- One Arm DB military presses (3x10) - 20 lbs (almost ready to move up)
- Tricep Pull-Downs (3x10) - 75 lbs
- Pull-Downs (3x10) - 100 lbs
- Push-ups (30 reps, 20+10 reps)
- Planks (3x), followed by push-ups to failure
- Bicycle Kicks (2x) - Still Experimental. I haven't done these too much.
Day 2: (PT weight: 5, 8 lbs, 5 cycles)
- Butt-Burners (2x10) - 4 lbs
- Rows (3x15, 60 lbs)
- Pushups (30 reps, 20+10 reps)
- Planks (3x), followed by push-ups to failure
- Back Extensions (3x15) - No Weight Yet
- Obliques Extensions (3x10) - Need to find a replacement for this exercise.
Current Weight: 156 lbs
For my PT balancing exercise I've switched from using the ground to using a raised platform (the 1 ft cube). It is really killing my legs, and feels great.
Also I've realized that my pulling strength (back) is quite weak and I've decided to start working on my rows. I'll be starting at 60 lbs for cable rows, which is about half of what I used to do, and 25 or 30 lbs for one-arm rows (I used to do 65 lbs). I can lift more but I find it puts strain on my lower back and shoulder, so I'll be starting low and my body should adjust quickly.
All in all, this has been a good month. I've moved up in weight with almost every exercise and without serious consequence, so there's no complaining in that :) If this coming month goes well, I may consider bench pressing and trying skull crushers again.
Day 1: (PT weight: 10, 12 lbs, 3 cycles)
- Bicep Curls (3x10)
- One-Arm Rows (3x10) - 25, 30 lb dumbells
- One Arm DB military presses (3x10) - 20 lbs (almost ready to move up)
- Tricep Pull-Downs (3x10) - 75 lbs
- Pull-Downs (3x10) - 100 lbs
- Push-ups (30 reps, 20+10 reps)
- Planks (3x), followed by push-ups to failure
- Bicycle Kicks (2x) - Still Experimental. I haven't done these too much.
Day 2: (PT weight: 5, 8 lbs, 5 cycles)
- Butt-Burners (2x10) - 4 lbs
- Rows (3x15, 60 lbs)
- Pushups (30 reps, 20+10 reps)
- Planks (3x), followed by push-ups to failure
- Back Extensions (3x15) - No Weight Yet
- Obliques Extensions (3x10) - Need to find a replacement for this exercise.
Current Weight: 156 lbs
Saturday, January 17, 2009
Month 12 Updates
Month 12 is about half way through, and I've yet to become a he-man. But life does what it wants, so I'm happy where I am, and the slow and steady course continues.
I've continued my routine as described in the last post, but I've also added a few exercises and I have apparently forgotten to do the butt-burners every Thursday session. This will have to be remedied. I've also converted the sessions to strength / dynamic, so Day 1 (Mon or Tues) will be heavier weight with 10 reps for weights and 3 cycles for my physical therapy routine, while Day 2 (Wed or Thurs) will be 15 reps with weights and 5 cycles for the PT routine. This may help me to progress more quickly, as I've been feeling kind of stuck over the past few months.
I also have a new goal: Break a 7:00 mile. My last two were 7:20 and 7:15, respectively, so this goal may be accomplished fairly soon. I'd like to eventually reach a comfortable 6:30 or 6:00, but we'll see how long that takes :) Training for this consists of running after each gym session and at least once or twice a week outside of the gym.
I am also doing Karate warm-ups along with my daily stretching. I find that the movements are helping my speed, tension issues, and stabilizing muscles. I may also be biking once a week to replace paintball while the weather is too cold.
Current routine:
Day 1: (PT weight: 8, 10 lbs, 3 cycles)
- Superset: Bicep Curls (2x10) + "Lawnmower" Rows (2x10) - 20 lb dumbells
- One arm dumbell military presses (3x10) - 20 lbs
- Tricep Pull-Downs (3x10) - 75 lbs
- Pull-Downs (3x10) - 80 lbs (almost ready to move up)
- Push-ups (25 reps, 20 reps)
- Planks (3x), followed by push-ups to failure
- Back Extensions (3x10) - No Weight Yet
- Bicycle Kicks (2x) - Experimental, Testing Lower Back
Day 2: (PT weight: 5, 8 lbs, 5 cycles)
- Butt-Burners (2x10) - 4 lbs
- Rows (3x15, 70 lbs)
- Pushups (25 reps, 20 reps)
- Planks (3x), followed by push-ups to failure
- Back Extensions (3x10) - No Weight Yet
- Obliques Extensions (3x10) - No Weight Yet
Current Weight: 155 lbs.
I've continued my routine as described in the last post, but I've also added a few exercises and I have apparently forgotten to do the butt-burners every Thursday session. This will have to be remedied. I've also converted the sessions to strength / dynamic, so Day 1 (Mon or Tues) will be heavier weight with 10 reps for weights and 3 cycles for my physical therapy routine, while Day 2 (Wed or Thurs) will be 15 reps with weights and 5 cycles for the PT routine. This may help me to progress more quickly, as I've been feeling kind of stuck over the past few months.
I also have a new goal: Break a 7:00 mile. My last two were 7:20 and 7:15, respectively, so this goal may be accomplished fairly soon. I'd like to eventually reach a comfortable 6:30 or 6:00, but we'll see how long that takes :) Training for this consists of running after each gym session and at least once or twice a week outside of the gym.
I am also doing Karate warm-ups along with my daily stretching. I find that the movements are helping my speed, tension issues, and stabilizing muscles. I may also be biking once a week to replace paintball while the weather is too cold.
Current routine:
Day 1: (PT weight: 8, 10 lbs, 3 cycles)
- Superset: Bicep Curls (2x10) + "Lawnmower" Rows (2x10) - 20 lb dumbells
- One arm dumbell military presses (3x10) - 20 lbs
- Tricep Pull-Downs (3x10) - 75 lbs
- Pull-Downs (3x10) - 80 lbs (almost ready to move up)
- Push-ups (25 reps, 20 reps)
- Planks (3x), followed by push-ups to failure
- Back Extensions (3x10) - No Weight Yet
- Bicycle Kicks (2x) - Experimental, Testing Lower Back
Day 2: (PT weight: 5, 8 lbs, 5 cycles)
- Butt-Burners (2x10) - 4 lbs
- Rows (3x15, 70 lbs)
- Pushups (25 reps, 20 reps)
- Planks (3x), followed by push-ups to failure
- Back Extensions (3x10) - No Weight Yet
- Obliques Extensions (3x10) - No Weight Yet
Current Weight: 155 lbs.
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