July 27, 2010

Workout at the school gym, it was too damn crowded cause my coach doesn't think and had all the levels workout in the same time slot... It was my power clean day, first time actually power cleaning in a long time, pretty disappointed to be honest. So was my Stiff Legged Deadlift, pretty disappointed.

Power Cleans:
135x3
155x3
175x3
185x3
185x1 (with 2 failed attempts, then I was like **** this)

Stiff Legged Deadlift:
225x10 (Pretty Easy, was confident for the next lift...)
275x3 (I am disappoint...)

Sled/Prowler Push:
20 yards x 4

July 26, 2010 Workout Part 2

Eh today was no bueno, my wrist was ****ed up after I jammed it in passing league, been bothering me ever since, so I couldn't bench as much. Also my grip was weakened by the tires today, so Shrugs were out of the question, I barely did bent row.

Bench:
135x6
155x5
185x5
205x5
225x1 (Wrists started hurting like hell)
225x1

Incline Bench:
135x10
155x10

Bent Row/ Bent Fly Superset:
155x8 30x10
155x8 30x10
155x8 30x8

Lateral Raises:
30x10
35x10
40x8

DB Curl:
40x10
35x10
35x10

July 26, 2010

Long time no update, I haven't had the time to do it for a month because of many complications, well since I got the time today I did my workout, I still have one more workout left today at the gym.


I did Tires and Sleds today, alternating in between.

Sleds:
20 yards x 5
Tires:
20 yards x 4
30 yards x 1
I lost count at the end, ended up doing 30 yards instead of 20...

I got my upper body workout today

6/28/10

Today was a decent workout despite the fact that I could not bench as much as last week... I think its either I didn't eat enough preworkout or not enough warmup

For breakfast, I had 1 sausage + 4 eggs + 2 slices of turkey breast + 2 cups of rice... Im Korean, I can't live without rice. Preworkout I had SP250 + 1 banana and 2 yogurts.

DB Bench:
60x3
70x3
80x2
85x5
90x5
95x2
95x3

DB Incline Bench:
65x10
65x10

Bent Row/Bent Fly Superset:
160x8/25x10
160x8/25x10
160x8/25x10
160x8/25x10

DB Shrug:
95x10
95x10
95x10

DB Curl:
45x6
40x10
35x10

6/24/10

Today seemed a little slow due to the fact that I was walking at a snail's pace due to my legs being so sore from Monday. Decent workout, my shoulders are weak as hell though.

DB Bench:
55x10
60x10
65x10
70x10
75x10

Lat Pulldown/Face Pull Superset:
140x8/60x10
140x8/70x10
140x8/85x10

DB Seated Shoulder Press:
60x8
60x7
60x5
55x8

DB Shrug/BB Curl Superset:
95x10/75x10
95x10/75x7
95x10/65x10

6/22/10 Turning A New Leaf

Today was a pretty good workout regarding the fact that it was in the morning and my legs feel like jello from yesterday. Today I PRed on my DB Bench, I only got 95x3 last week and 90x3 the week before that.

DB Bench:
65x5
75x5
85x5
90x5
95x5
100x1

DB Fly:
45x10
50x10

Bent Row + Bent Fly Superset:
155x8/20x10
155x8/20x10
165x8/20x10
165x8/20x10

DB Shrug:
95x10
95x10
100x10

DB Curl:
40x10
40x10
35x10

I got 3.5 hours of football practice from 2-5:30

What A Load Of Bull Crap...

So I just came back from a lower body workout, I am SO disappointed on my performance... I couldn't even do 185 lb on my power cleans... May be I got 1 but thats all... I only got 175 x 3 today. I used to do 185 three reps before I slacked off because of Robotics. My bench went down, my squats probably got affected a lot too. I just feel terrible overall. I got 185 x 3 on bench yesterday, but last week, I got 185 x5... WTF...

Revised Workout

Monday (Max Upper)
BB Bench 3x5
Incline DB 2x15
[Superset]
DB or BB Row x 8
DB Reverse flyes x 10
[/Superset] x 4
DB Shrug 3 x 10
Curl 3x10

Tuesday (Light Lower)
Power Clean 8 x 3
Bulgarian Split Squats 3 x 10
Hyperextensions 3 x10
Weighted Abs 4 x 15

Thursday (Light Upper)
DB Bench 4 x15
[Superset]
Lat Pulldown x 8
Face Pull x 10
[/Superset] x 3
DB Military 4 x 8
[Superset]
DB Shrug x 10
Curls x 10
[/Superset] x 3
DB Hold 3 x 1 min

Friday (Max Lower)
Squat or Box Squat 5 x 5
Bulgarian Split Squats 3 x 10
Hyperextensions 3x10
Jack Knives to Curl ups to Bicycle (the thing that you touch your elbows to the alternate knee) 3 x 10

Time To Get Off My Fat Ass...

Ever since robotics started, I have been slacking off too much. I haven't been lifting, I have been eating like crap. At least I was going to track, but I have to start lifting again. I got smaller and fatter, also probably a lot weaker. I have to get my act together. Since robotics is pretty much over, and we shipped off the robot, I will have to get off my fat ass and start lifting. Including my shotput workout, my workout routine will follow as this:

Monday (Max Upper)
Bench 3x5
Incline DB 2x15
[Superset]
DB or BB Row x 8
DB Reverse flyes x 10
[/Superset] x 4
DB Shrug 3 x 10
Curl 3x10

Tuesday (Light Lower)
Power Clean 8 x 3
BB Step Ups 3 x 10
SLDL 3 x10
Weighted Abs 4 x 15

Thursday (Light Upper)
DB or BB Bench 4 x10
[Superset]
Lat Pulldown x 8
Face Pull x 10
[/Superset] x 3
DB Military 4 x 8
[Superset]
DB Shrug x 10
Curls x 10
[/Superset] x 3
DB Hold x 3

Friday (Max Lower)
Squat or Box Squat 5 x 5
DB Step Ups 3x 10
Hyperextensions 3x10
Jack Knives to Curl ups to Bicycle (the thing that you touch your elbows to the alternate knee) 3 x 10