9/30

Cleans:

135x3 C&J
155x2, failed 2nd jerk due to rushing it
165x2 C&J, failed 2nd jerk
175x1 clean (failed jerk)
185x1
195x1
205x1 (FAIL)
195x1
195x1

No complaints here; I think I just failed the jerks because I wasn't focused enough.

Yesterday I drank whey protein for the first time in a while and my stomach felt like crap because of lactose intolerance even though I only drank 34g in the afternoon and at night.

9/28

Arrived at Caltech and finally went to the gym again.

Did upper body today, but I was feeling really tired.

Bench:

205x6, 215x6 (The 6th rep was probably the slowest one I've ever done, and I subconsciously started arching my back which caused some soreness in my lower right back.), 225x1

1-Arm Rows:

90x10, 90x10, 95x6

Abs:

Hanging Leg Raises to failure.
Leg Raises: 35x3

Hopefully I'll feel stronger next time.

9/26

Did some running this morning at 7 AM even though it was slightly drizzly.

There's 5 adjacent tennis courts near my house, so I went there to do some speed work.

I did sprints across the width of the 5 courts (exercise A), sprints across 5 courts and then immediately turn around and sprint 5 courts again (B), straddles across 5 courts on right leg and then turning around and straddling 5 courts on left leg (C), and shuffles in the same manner as exercise C (D).

My workout looked like this:

A, C, B, D, LONG BREAK, B, C

Man, my legs / heart haven't been as tired as when I finished that set of shuffles (D). I had to walk around for a long time before I recovered; I guess it's because I'm not used to moving my legs in that plane.

Also, I found this video to be really entertaining and informative:
Money as Debt

9/23

Preacher Curls:

68x4, 68x6, 68x5, 68x5

Incline Bench:

145x10, 155x10, 165x8, 175x5

Deltoids:

2 sets of lateral raises w/ 20 lbs in each arm
2 sets of other deltoid exercise that I don't know the name of

Calves:

110x12, 110x11, 110x10, 110x11

Leg Raises:

40 x 3, couldn't attempt a 4th rep because apparently 40 lbs causes the bench to start flipping over... I guess I'll have to start putting dumbbells or plates on the base of the bench to keep it steady

Decided to cut my workout short and not finish abs or do upright rows.

9/22

Deadlifts:

I didn't want to go too heavy since my left hamstring was sort of hurting while doing a lot of walking last week, so I did some sets of 10 and didn't go too heavy.

185x10, 205x10, 225x10, 245x6, 275x3, 275x3

This seems pretty ridiculous:
Better than steroids?

100 --> 616 pullups in 1 day?!

9/19

Did about 30 minutes worth of boxing. Didn't time my sets, so I just did sets lasting probably 10-15 seconds. I don't know if I was just tired or what, but I couldn't really push myself to do longer sets.

9/18

135x3 Clean and Jerk
155x3 C&J
165x2 C&J, but I only did the jerk once
175x1 C&J (PR)
185x1 Clean
195x1 Clean (PR) - I was so surprised by this I took off the weights and weighed the bar to make sure it was 45 lbs.
195x1 Clean
195x1 Clean
195x1 Clean

I've been trying to clean 195 for like the past 9 months. Putting on 50 lbs on my deadlift, 30 lbs on my squat, and doing some more shoulder exercises didn't help. In fact, I'm weaker now after I hurt my left hamstring. Just last week I couldn't even clean 185. So it must've been the hanging leg raises and my much improved abs.

Overhead Press:
135x2, 135x3, 135x2, 135x2

9/17

Had no idea you could cheat this much in cleans.



The description says his previous "max" was 245.

9/16

Bench:

205x6, 215x6 (PR), 225x4(PR)

I tried 245x1 and asked someone to spot me who I had just spotted earlier. He told me to never touch the bar unless he asked, and I told him to do the same thing when he spotted me. But halfway through the 245 bench, he put his hands on the bar and helped me lift it up even though I thought I could probably do it.

Abs:

Leg Raise - 35 x 10
Hanging Leg Raises - 3 sets to failure
Super Decline Situps - 40 lbs x 10 (Put a decline situp machine on an elevated platform.)

Overhead Press:

95x8, 105x6, 115x4, 125x1

9/14

Tried to have a back day, but it failed.

Started off with 12 wide grip pullups, which I thought were a good warmup. After that, my back felt so tired that I never did more than 2 more pullups. I tried doing some barbell / seated machine rows, which I only did a couple reps with. Since my last back day was about a week ago, it must've been the boxing after the squats (and maybe the preacher curls?) that did it.

I also did a few sets of barbell overhead presses with 115 lbs.

9/12

Squats:

Seems like most of my strength is back!

185x6, 205x6, 215x6, 225x6, 235x6, 245x6, 265x1, 275x1 (FAIL)

And my left hamstring showed pretty much no pain.

Also did a little untimed boxing at the end of the workout.

9/11

Did everything that I never do:

Tricep Extensions:

4 sets of 6-10 reps with 100-120 lbs.

Preacher Curls:

4 sets of 6-8 reps with EZ bar + 50 lbs. (an EZ bar weighs 18 lbs?)

Calf Raises:

4 sets of 14-16 with 90-100 lbs

Deltoids:

Did 4 sets of deltoid exercises: front raises, lateral raises, isometric holds with arms in front.

Abs:

Leg Raises: 35x10 (PR?)
2 sets of hanging leg raises to failure.

Shoulders:

3 sets of upright rows.

9/9

Deadlifts:

225x6, 245x6, 265x6, 295x2 (grip failed again; did a 3rd and 4th rep with short breaks in between reps, but the weight was pretty much falling out of my right hand during the 4th rep), 315x1, 315x1

9/8

Dumbbell Bench:

70's x 10, 80's x 10, 90's x 6, 100's x 3

Incline Bench:

135 x 7, 135 x 7, 135 x 4

Weighted Situps:

45's x 6

Leg Raises:

35 x 4

Hanging Leg Raises:

2 sets to failure

9/6

Did a bunch of back/bicep exercises - weighted chinups, seated rows for 10 reps, heavy lat pulldowns, wide grip pullups, and 3 sets of curls.

9/6

Going to try going to the gym every day since.... there's nothing else to do.

9/5

Tried some clean and jerks today.

All of these are for 1 rep:
135, 135, 135, 145, 145, 155, 155, 165, 165

I repeated the same weights a bunch of times to get my form back since it had been a long time since I'd done cleans.

I failed the 175 jerk, but was able to clean 175 twice. I failed the 185 clean.

9/3

Upper body day:

Bench:

195x6, 205x6, 215x5 (PR), 225x1 - I only did 1 because I didn't have a spotter, and I wanted to save my tricep strength for my next workout, where I'll try full Olympic style clean and jerks.

Seated Machine Rows:

180x6, 180x8, 180x7, 180x6, 180x6

4 sets of Farmer's Walks with 2 80 lb. dumbbells.

4 sets of abs:

decline situps w/ 45's -> 5 reps

leg raise w/ 40 -> 1 really slow rep

2 sets of hanging leg raises (about 9 or 10 reps)

9/2

Did 6 sets of sprints in front of my house today (don't know the distance, hopefully it was about 100m).

Also did a mega back/bicep day when coming back from Caltech... it involved a ton of pullups and curls... like probably 5 sets of weighted pullups, 3 sets of lat pulldowns, and 8 sets of curls.

The next day was chest/abs day... could only bench 225x1, but that's probably because there was almost no rest between sets.

I noticed that my grip is significantly weaker, as I tried 285x6 deadlift but couldn't really get it because my grip kept causing the weight to fall.