Thursday, December 27, 2007

Little bit of chest

Just enough to probably rend me sore:

Flat Bench: 4 x 15 @ 155
DB Flys: 4 x 15 @ 30

Not very motivated today, but know this will be enough to make me sore.

Wednesday, December 26, 2007

Starting with Shoulders

On Monday I did two exercises (three sets each) of biceps, but it was after work and before I went home. Today I did shoulders:

Standing Military Press: 15 @ 95, 3 x 15 @ 105
Standing DB Lateral Raises: 15 @ 30, 3 x 15 @ 25
Seated Widegrip Rows: 4 x 15 @ 100
Arnold Presses: 4 x 10 @ 30

Christian came in and worked through ten minutes of lifting, pretty much no rest. That was about as much work I do in one hour so that looked tough. Haven't swam in over two weeks thanks to the vacation and the holidays. First night back tonight.

Wednesday, December 12, 2007

Almost there...... Stay on target

Since the last week's chest workout I have been recovering. Yesterday was the first day without a trace of soreness. I can't believe a simple workout like that would make me sore for an entire week!

Last Friday I was able to finally fully assemble my new table tennis paddle which consists of:

That's $138 for this ping pong paddle which is a new record for the price I'm willing (or dumb enough) to pay for the latest thing. Austin, Jacob and I are taking the family down to the US National Open next week.

Almost there... Stay on target!
In order to not completely choke I'm practicing a little bit during lunch instead of lifting, not to mention to avoid becoming so sore that it makes me hobble around in pain.

So watch for more activity in the lifting arena come Dec 26 onward. I'd like to participate in a virtualmeet sometime next year.

Friday, December 07, 2007

Just a touch of bicep work

This week has been crazy at work. I didn't get to take a lunch break a couple days. Which has been fortunate really because I've been so debilitating sore in my chest from Tuesday's workout. Today Austin came to work with me and I did this workout. In between sets we played some foozball which was fun.

Preacher Curls: 4 x 15@95
Standing Alternating DB Curls: 4 x 15@30
One Arm Concentration Curls: 4 x 15@25

Swimming quite well lately, but lifting leaves much to be desired. It's funny (in a sad way) that it only takes three measly exercises to make me overwhelmingly sore for a few days.

Tuesday, December 04, 2007

Light Chest workout

Bench Press: 20 @ 135, 15 @ 185, 15 @ 175, 15 @ 165
DB Flys: 4 x 15 @ 30
DB Press: 4 x 15 @ 45

Let's see if just three exercises gets me sore. Cause lately four has been kicking my butt!

Tuesday, November 27, 2007

Short Back workout

Since I am significantly sore in my Traps and Upper Lats I only did three exercises today:

Bent Over Close Grip Barbell Rows: 4 x 15 @90
Wide Grip Seated Cable Rows: 4 x 15 @100
Lying Bent Arm DB Pullover: 2 x 15 @40, 2 x 15 @50

Going for some breath control and speed swimming tonight.

Monday, November 26, 2007


Holy crud was I sore all of last week! Didn't lift due to soreness and Thanksgiving weekend. Today did light shoulders:

Standing Overhead Press: 4 x 15 @95
DB Shoulder Shrugs rotate: 4 x 15 @30
Standing DB Lateral Raises: 4 x 15 @25
Close Grip Upright Rows: 4 x 15 @75

Bala surprisingly was in the weight room when I started. Hope I'm sore, but not half as sore as my arms were last week.

Monday, November 19, 2007

First day back - Light Biceps

I set a goal a while back that I was going to get back into the gym just after Christmas (after the US Open). But after the past week's performance at lunch time and at the Utah Open, I've decided that I'm officially at a plateau with my table tennis so I started today to lift at lunch time which will continue on work days until around September of next year where I will go back to table tennis and drop lifting at lunch.

Here is what I did today:
Seated Preacher Curls: 4 x 15 @ 75
Alternating DB Curls: 2 x 15 @ 30, 2 x 15 @ 25
Concentration Curls: 4 x 15 @ 20
Standing One Arm Reverse Curls (With Armblaster): 4 x 15 @ 15

Nothing heavy at all, just alot of reps (no less than 15 per set) to get a good pump. Part of my motivation is swimming. Would like to tone up so I don't look like a fast whale.

Friday, October 19, 2007

Alternative method of fitness

Sorry to have been such a slacker with lifting lately. I haven't lifted in well over eight months. My weight has remained the same, even though I'm sure I'm much weaker. Cathi has really stepped up her own weight loss plan and has encouraged me to do the same and has offered me $1000 to reach a reasonable goal which I set.

I figured that getting down to 200 would be the goal that I would like. We purchased a family membership to Layton surf and swim and have been swimming every Mon - Thur Night. Starting out at just over 1000 yards. The first two days were a little tough, but already its getting easier. Hoping to be up to about 1800 yards (1 mile) in about two weeks.

If you feel like checking on our progress you can check out my old school swimming log which I started many years ago. But I definitely don't have plans to hit the weights again until well after the new year. I have the U.S. National Open Tournament in December and am dedicating my lunch periods to training for that. I spend on average about 12-15 hours a week to table tennis. Weight lifting while training for table tennis hurts my game because I'm usually sore and that either affects my ability to move or hit the ball properly. Swimming doesn't leave me overly sore or stiff. That's probably in large part because I'm terrible at doing stretches which would probably minimize this, but another reason I like swimming is because I have a dedicated partner and I also get to go on a date with my wife every night. That's a huge perk.

Wednesday, August 15, 2007

Rather lift weights than play doubles

Today there were quite a few peeps waiting to play table tennis (9 people and 2 tables). The suggestion was made to play doubles. I hate playing doubles! You don't learn how to play better with doubles, alot of it is teamwork. That's why I like individual sports better. Nobody to blame but yourself. So I opted to lift during the crazy 15 minutes when everyone and their dog wanted to play.

Shoulders - Lateral DB Raises/DB Shrugs: 5 x 8 x 35

Haven't done shoulders in months so I'm hoping this is enough to generate some soreness and some liking for the gym. Afterwards 4 people left and we went back to singles. Played well against everyone except Bala.

Tuesday, August 14, 2007

Very small bench

Bench: 18 x 165, 16 x 185, 10 x 205, 6 x 225, 2 x 255, 10 x 115 (speed press)

Knowing how weak I am, I bet I'll be sore tomorrow. That should be enough. Any more and I probably wouldn't be able to move the next couple days.

Monday, August 06, 2007

Light Bench

Flat Bench: 15 x 185, 12 x 195, 10 x 195, 8 x 205, 15 x 135
Wide Grip Cable Pulldowns: 8 x 130, 8 x 140, 8 x 150, 8 x 160

Considering how terribly sore my biceps were from the wimpy workout, I didn't want to push it today. Hopefully I'll be sore. Felt tight afterwards.

Friday, August 03, 2007

Man have I turned into a marshmallow!

Yesterday I went into the weight room with Tim and did a few exercises:

Alternating DB Curls: 15 x 35, 12 x 35, 2 x 8 x 35
Straight Bar Curls: 3 x 6 x 95
Dips: 3 x 6 x bw

That's all I did, not cause I thought I would be sore, but cause it was boring! I forgotten how it is to be in a gym. Tim did his own exercises, and I did mine. Wasn't much interaction. I was hoping for a collaboration, but he rushed through his exercises (He did one arm DB Tricep Rows). I didn't have fun, it was hot (the table tennis guys moved the fan in their room), and wasn't what I envisioned, so I don't think I'll continue.

Table Tennis is so much more fun than lifting! However today my arms are completely sore! I can't even straighten my arms. I wouldn't have thought in a million years that that amount of work, and amount of weight would have caused me this much grief. I guess taking this much time off has really turned me into a marshmallow!

If I'm going to get back into it, I'm going to have rely on my own motivation rather than try to leech off somebody else's who doesn't really understand the point of group lifting.

Thursday, July 12, 2007

My quest to 200

For the past 10 years I have loomed around 240 pounds. Well the time has come to lower that to 220. Then once that milestone has been reached, go for 200. So in order for this to happen I have resolved to do the following:

  1. No more Mountain Dew (or any soda for that matter)

  2. Eat breakfast, medium lunch, light dinner (no eating after dinner)

  3. No deserts

  4. More fruit

  5. Drink lots of water

  6. Bike with Cathi in the evenings (5 days a week)

  7. Play more intense table tennis

  8. I will add more techniques to this list as time goes on

I'm hoping that I can be down to 220 by September, and then 200 by Christmas. I'll update how things go.

Monday, April 09, 2007

Mixing things up with Chest workout

Incline Bench: 3 x 8 x 135, 2 x 8 x 155
DB Flys: 6 x 65
Static Hold Pushups: 5 x 3 @10 seconds, rest 5 seconds between reps

Today I had a major lack of motivation and decided to at least mix things up so I'm not killing myself, yet doing something different to trigger different muscles. The Static Hold Pushups were great. I was shaking all over and I was holding my body just a couple inches off the ground so that my arms were at 90 Degree angles. Hold that for 10 seconds and then drop for 5. Doing that three times.

Thursday, April 05, 2007


Tricep Cable Pulldowns: 2 x 8 x 70, 2 x 15 x 50, 2 x 15 x 60
Cross Face Tricep Press: 6 x 8 x 30
Dips: 2 x 10 x bw, 2 x 10 x bw +25
50 Crunches

Table Tennis Drills with David To.

Here is video sample of today's dips.

Wednesday, April 04, 2007


Cable Pulldowns: 20 x 60, 15 x 100, 8 x 140, 6 x 180, 4 x 200
Midrack Pulls: 12 x 135, 8 x 225, 8 x 315, 6 x 405, 4 x 480

Had to leave early to keep my break short. Need to leave early today from work to work on the Playland. Which is also why you see no lifting on Monday. I honestly thought I was going to be extremely sore on Tuesday as a result of tilling the garden and working on the playland, but I wasn't. The top parts of my forearms are a little, but not much. That was it. Very surprising.

Here is video sample of the two last sets of midrack pulls.

Friday, March 30, 2007


Today I didn't want to mess my shoulders up again, but wanted something a little more heavy. Put in the "spotter" hooks a little too high. It was just above my chest so it was touching the spot instead of my chest which was annoying.

Bench: 8 x 225, 1 x 315 (shirted), 4 x 315 (shirted), 2 x 335 (shirted), 3 x 335 (shirted), 12 x 225 (3 x 2 high and 3 x 2 low alternating), 12 x 225 pinky inside ring, 12 x 135 slow
Cable Press Machine (Outside part of press only): 50 x 60, 25 x 120, 13 x 240
Inside half: 13 x 240, 25 x 120, 50 x 60
DB Flys: 4 x 8 x 45

Here is a sample video.

Felt OK about this workout, but wish I could have another 30 minutes or so. Only can do so much during lunch.

Wednesday, March 28, 2007

Upper back workout

My forearm is sore still from Monday's Biceps workout. According to this page it is the Pronator Teres Muscle to be specific. It is sore in the muscle on the inside of my forearm just as it comes from the tendon from the inside of my elbow. It doesn't hurt, its a good sore.

Today's workout went better than expected. I went in late, without a real plan and didn't have a whole lot of motivation.

Deadlifts: 5 x 225, 4 x 275, 4 x 315, 3 x 335, 1 x 355
Crunches: 6 x 50
Bent Over DB Rows: 5 x 8 x 65

Here is a video sample.

Monday, March 26, 2007

Decent Biceps burn

Today I was lacking motivation, but did manage to get my lazy butt into the gym. I did light/high reps biceps:

Armblaster Curls: 5 x 12 x 75
Preacher Curls: 5 x 12 x 75
Alternating DB Curls: 5 x 12 x 35

Thursday, March 22, 2007

Heavy Bench with Blocks

Need to take my six block and turn it into three. Four blocks is too much and two is not enough. Got an email from Critical Bench that discusses the difference between what I call "White meat" and "Dark meat". Need more white meat in the chest. Don't care about appearance, just strength. I wouldn't really consider myself a powerlifter. Kind of a mix between strength and looks. Would like better slow twitch in biceps and fast twitch in chest. Anyhow here is today's workout:

Bench (4 blocks): 8 x 225, 5 x 275, 4 x 315, 4 x 335, 4 x 355
Incline DB Press: 10 x 65, 10 x 65 (with chains), 15 x 65
DB Flys: 3 x 4 x 65
Captains Chairs: 7 x 15

Need heavier DB's. 65 is as heavy as we have. Too light for doing low reps. Too cheap to buy heavier ones. Need to check out the new Rec center in Bountiful.

Here is a sample of today's lifts.

Wednesday, March 21, 2007


Today I wanted to do some heavy sets of dead, but didn't feel my form was good enough so I went lighter and tried to focus on form.

Deadlifts: 6 x 276, 3 x 315, 9 x 225, 10 x 135
Seated Cable Pulls: 8 x 170, 3 x 8 x 200
Front Cable Pulldowns: 8 x 120, 8 x 160, 2 x 8 x 170

Here is a sample of today's workout.

Played Table Tennis afterwards for a few minutes. Played pretty well.

Tuesday, March 20, 2007

Fairly good table tennis day at lunch

This morning I got up at 4:40 am so I didn't plan on lifting cause last Tuesday when I got up early and then tried to lift it wasn't great. I plan on lifting at the very least MWF but preferrably MWTHF. Today I played table tennis. I lost twice to Gyan(@6W/2L) and three times to Bala(3W/3L). My problem with the majority of shots that I missed was that I hit too early. Same mistake that Austin often makes. Need to wait for the ball to come to me. If the ball is too high, I need to scoot back and hit it at the lower end of the arch and where it's closer to my natural swing. Looking forward to this Friday.

Tomorrow Deads and Back.

Monday, March 19, 2007


Today I had good motivation so I had a good workout:

Lateral Raises: 8 x 40, 6 x 45, 4 x 50, 4 x 55, 2 x 60
Crunches: 10 x 25
Overhead Presses: 4 x 8 x 135
Upright Rows: 10 x 95, 8 x 115, 8 x 125, 6 x 135
Pull Ups: 2 x 3 x bw
Stretching: 2 minutes
Jason Paris' Overhead One-arm Press: 2 x 8 x 45

The Overhead Presses (not the correct name) are done by alternating between in front and behind the neck for each repetition and you lift up enough to clear the head. I saw these on Kris' Behind the Bar blog (which is down now). I was researching what the proper name of that exercise is when I found this interesting article. No wonder I had that shoulder injury a long time ago when I was doing bench press. I should have read this article a while ago! He makes several good points about how to aboid injuries by doing these exercises right!

I was relieved to see the correct description of Lateral Raises. When I do them in the mirror, I'm afraid I'm not doing them right when I bend my elbows, but that appears to be the correct way. I must admit though that I did too much weight today as I cheated quite a bit and used momentum on a few sets.

Today was a great workout considering the lack of motivation and strength lately. Goal is to do Deads/Back on Wednesday.

Tuesday, March 13, 2007


Bench: 4 x 8 x 225
Bench with Chains: 2 x 8 x 255 (w @ 30 pounds of chains)
Crunches: 2 x 25
4 count Flutter Kicks: 2 x 25

I had planned on much more, but I started on some Stump Hanging Presses and the weight (@295) was way too heavy and I wasn't feeling very motivated so I stopped. Got up this morning at 4:50 and didn't have much energy at all. Need to have Tuesdays as an off day if I continue to get up on Tuesdays this early.

Monday, March 12, 2007

Deadlift Week 2

Fashioned after Jon's Deadlift Week 2 workout:

Deadlifts: 5 x 10 x 225
Bent over Rows: 5 x 5 x 160
Hammer Grip Rope Cable Pulldowns: 8 x 60, 8 x 70, 8 x 80
DB Lateral Raises: 8 x 40, 6 x 45, 6 x 50
Captain's Chairs: 5 x 10
Crunches: 5 x 50

Was getting light headed after each of the Deadlift sets. I was making sure to breathe each rep, maybe I was breathing too much and hyperventilating. Wasn't fun getting dizzy. Ab work felt good - burn. Didn't plan on Lateral Raises, but was feeling good at the end.

Thursday, March 08, 2007

Week 1 Legs

Light Squats: 8 x 135, 155, 185
Cable Leg Press: 20 x 140, 2 x 8 x 220

I knew this would be all it would take to make me sore so I quit there. Legs have been grossly neglected. Hoping to change that.

Tuesday, March 06, 2007

Mirroring Jon's Bench 1 w/ near beheading

Today I tried to do everything Jon did in his Bench 1 workout:

Bench: 5 x 5 x 265
4 Board: 5 x 275 (nearly lost my head here), 5 x 295 (only have 2,4,6 boards)
Incline: 4 x 215, 2 x 8 x 175
DB Press: 6 x 65, 2 x 8 x 65 (+ 25 DB hanging)
Abs: 7 x 25 crunches

The fives of 265 were tough. My Rhomboid's are sore (had to look that up) from yesterday's pulling.

What happened though today that has never happened to me before which completely freaked me out is that I nearly took my head off with a careless attitude with the weight. On the first set of 4 boards the five @ 275 was easy (thanks to the four boards) and when I went to rack the weight I hooked the left side and didn't on the right and the right side started to come down on me. The bar was above my board so it was coming down fast and would have missed the boards. My adrenaline kicked in like lightning I think and I was able to stop the weight and then take it back up. It only came down about halfway. Scared the crud out of me. I've got to be more respectful of the weight and take the racking seriously! Al qaeda could have posted a link to my blog had I taken video of my own beheading!

I totally respect Jon for his Inclines. I wasn't able to get the 215's. I moved the weight down to 175 and did 8 instead. I also do not have 85# DB in the Tomax gym so I strapped the 65 and the 25 DB's together with some old knee wraps which made it so that at full extension on the press the 25 barely came off the ground.

Good workout today.

Monday, March 05, 2007

First day back

I've noticed that my "self-image" has suffered as a result of not lifting the past few weeks. I thought that transitioning my priorities to table tennis would be a good move. It has helped my game I think to play more, but my confidence on the other hand has dropped as I haven't lifted at all. While I do enjoy table tennis, I think I need to keep lifting at the top of my extracurricular activities.

Today was my first day back and I knew it would be tough so I started out easy:

Deadlifts: 5 x 8 x 225
Captains Chairs: 5 x 10
Close Grip Cable Rows: 3 x 10 x 180
Crunches: 3 x 50

Motivation wasn't great today. My hands have definitely grown soft in the past three weeks. My hands took a beating today. Went and saw the Dr. last week and my suspected nasal infection turns out to be just hayfever. Congestion really is affecting my sleep when I can't breathe at all through my nose. I hope the Allegra prescription does the job!

Monday, February 26, 2007

Got kicked around for the first time in a LONG time

Today at lunch I played coworker Gyanendra Hyoju. He played very well today and smart. He won more matches than I did today. His placement of the ball today was very well selected and forced alot of errors as well as made very aggressive shots himself that were difficult to return. If he plays like this everyday, then I should improve much faster than I have been.

I haven't been schooled like that since Bala used to play. Hoping that it continues. I don't mind losing as long as it isn't due to crappy shots I make, but rather from smart and aggressive play from the opponent. Which was the case today.

Tuesday, February 20, 2007

First Place at Chinese New Year Table Tennis Tournament

On Saturday, Feb 17th I took the family up to Evanston Wyoming for the 2007 Chinese New Year Table Tennis Tournament. I forgot how long it takes to get through the tournament. Cathi was exceptionally patient. We started out with Austin and I as a doubles team. Jacob found a partner, Braxton who was very patient and a good sport.

Austin and I played Paul and Javza. Paul is from Rock Springs, WY, and Javza a BYU student. Austin and I played quite well together and I think we shocked the two of them. We barely lost 2 - 3 with many of the games very close and the last game being a deuce game. The next game we played Aaron and Mike Pratt. We lost 0 - 3 and not so happy about those games. Aaron likes slow play with lots of spin and that messed with Austin a bit. And my friend and nemesis Mike Pratt played his typical game. So the doubles went quick for us. Jacob had a quick double loss too.

After that I played a guy in the qualifying round and lost 2-3 and then won another guy which put me in the B division. There were four divisions (C, B, A and Open)

In the B Division I played 4 people (8 people total in the bracket). The games of note were when I played Varghese Pallathu. I've seen him at the club many times and noticed his game. He is a good player, and I knew it would be tough to beat him. I lost the first two to him. I didn't enjoy the pace we were playing so I picked it up. I would set him up with a chop and come back with a forehand smash. This strategy worked fantastic with him and I was able to win the next three games for the match. Many of those points were "tickers" or net shots which are quite frustrating for the opponent. I've been in that situation and knew how frustrating it can be to be so close to victory and missing it. In that situation it is hard to not get violent.

I then played Justin and lost to him 0 - 3. That was puzzling because in the last tournament in SLC I beat him in the qualifying rounds 3-0. He has really improved. The next game I had to play Varghese again since he lost to somebody and we were both in the losers bracket. This time I played the same way I did the last few sets with him and won 3-0. That win put me at #2 in the division.

I had to play Justin again. This time if I beat him two matches in a row I could win the division. Worst case scenario is I take second. So the pressure was off a litle. I played hard and found that when Cathi watched, or Ryan Gubler watched our match I played better. I won the first match 3-0 and I heard Justin say "Times have changed!". So I had to simply beat him one more time for first place. The second match I won 3-1. Ended at @8:00 and it was a long day, but I felt very good about today's tournament and got a 1st place plaque.

I am grateful for the family being patient staying so long. I promised them we would go swimming but I forgot the pool closed at 4:30 so we missed the chance. I was especially impressed with the facility's staff. They were patient with the kids running everywhere and shared the tournament food with them. The tournament director's we well organized and kept things moving. Overall a fun experience and a great day although it was quite long.

Pictures (Sorry about the quality, the flash wasn't very energetic):

Friday, February 09, 2007

Bad luck

I was looking forward to a great day today with the virtual meet. I bought a newspaper, made sure I had new batteries, proper lifting attire etc...

I even bought a new HP Photosmart M425 a couple weeks ago knowing that I needed a digital video camera for the meet (since misplacing the one we had). I used the 1 GB SD card from my old mp3 player. I formated the card first and then used the camera the past couple of weeks to get used to it. Everything was falling into place and working great.

I started out videoing the newspaper, then the weights, then the first two Squat attempts. I reviewed both attempts immediately afterwards and they both looked good (275, 315). I went upstairs to fetch Cameron and Justin to spot me on my last squat attempt of 345. They had to help about halfway up on it. I was disappointed, but knew it would be extremely difficult to get considering I haven't worked legs at all in the past 3 months or so.

I reviewed the last attempt to see where the lift broke down. It started to play back on the camera. About 10 seconds into the video the screen went bright red and said something like "CARD HAS WRONG FORMAT Press OK to format card". I tried not to panic, but didn't feel good about that message. I ran upstairs and tried to see if I could recover what was on the SD card.

I kept getting: "The disk in Drive E is not formatted: Do you want to format it now?"

I hit NO and tried looking at the properties on the drive - nothing worked. I figured, OK well I'll just DQ my Squat and do the other lifts. I tried formatting the SD card and that wouldn't even work. I got "There is no disk in Drive E. Insert a disk, and then try again.". I tried phsyically tweaking the card to get any life out of it, but no go. The card is simply lifeless. So I was completely out of luck with this meet. The internal memory in the camera wouldn't even come close to being sufficient.

I figured I'd do the other lifts just for fun to see what I could do without the video and ended up with 345 on the bench and 315 on the DL (365 DL attempt failed).

I am very disappointed. I was hoping to at least submit something, but the only thing that could have made the day crappier I guess is that I could have seriously injured myself which I didn't do so I should count my blessings. Sorry fellow lifters. I hope your hardware works better than mine and that you have successful lifts. I'll be there next time with a new SD card and better prepared physically as well.

Wednesday, February 07, 2007

Taking it easy

Just playing table tennis this week to allow my body to prepare for the virtual meet this Friday. Kris has really outdone himself on it and it looks great. If you haven't already checked it out, please do so at This weekend I have had some major stiffness in my neck/upper shoulders on the right side. Still not 100% but hoping that the rest will do some good for it. I'm actually feeling extremely guilty taking the time this week off.

My attempts for the meet will be (unless I don't make a lift in which I'll change it of course):

Squat: 285, 315, 345
Bench: 350, 360, 370
Deadlift: 365, 375, 385

Total: 1000 (455 kg), 1050 (477 kg), 1100 (500 kg)

I will be totally surprised if I get the 1100, but will be happy with the 1050.

Friday, February 02, 2007

Deads and core

Deadlifts: 15 x 5 x 225
supersetted with:
Crunches: 15 x 25 = 375 total

Frustrating morning at work. Looking forward to the weekend.

Wednesday, January 31, 2007

Short Shoulders Workout

Midrack Pulls: 8 x 135, 225, 315, 5 x 405, 480 W/Chains @ 495
Cable Pulldowns: 8 x 150, 170, 190, 200, 4 x Pullups x bw
DB Military Press: 8 x 50, 2 x 6 x 60

Didn't have a whole lot of time. Did this in 40 minutes. Better than nothing I guess.

Tuesday, January 30, 2007

Lats are sore

Yesterday's workout was great for my upper lats. I don't recall my lats being this sore before. I guess it was those inclines that got me. Fantastic.

Today for lunch instead of lifting I played table tennis. I went in with an attitude of giving it my all and it paid off. Played very well. Looking forward to the Evanston Chinese New Year Tournament that I have attended every year for the past 8 years or so.

Monday, January 29, 2007

Good Chest workout

Flat Bench (Bottom half only): 4 x 8 x 225
Floor Presses: 3 x 6 x 275
Heavy 1 rep Bench: 3 x 1 x 315

Incline Press: 3 x 12 x 135, 3 x 6 x 185, 3 x 10 x 65 DB's
Flys: 4 x 6 x 45 (Slow and controlled)

The Floor Presses, 1 rep bench and 185 Inclines were the toughest. I remember back when I could do 5 of 315. I don't think I could do that now. I wonder why really. I have once done 365 without a shirt before and I would be surprised if I could do that now. I'm worried that I've lost some strength recently, but hoping that it is just one of those weeks. Pressing forward....

Thursday, January 25, 2007

Biceps and Shoulders

Alternating DB Curls: 4 x 5 x 55
supersetted with Military DB Press: 4 x 5 x 65

Preacher Curls: 4 x 5 x 115
supersetted with DB Shrugs: 4 x 5 x 65

DB Concentration Curls: 4 x 5 x 45
supersetted with DB Lateral Raises: 4 x 5 x 45

Good workout. Hands are fried. Exceeded the prescribed plan.

Wednesday, January 24, 2007

Deadlift and core

Deadlift: 15 x 5 x 225
supersetted with....
Captain's Chair: 5 x 10
Crunches: 5 x 20
Seated CG Rows: 5 x 8 x 200

Good workout. Kept to the prescribed plan and that makes all the difference!

Tuesday, January 23, 2007

No go on new PR

Today I was hoping to get a new PR on Bench press. Last week I didn't lift at all to give the tricep tendon some rest. I was hoping the rest would also allow me to get a new PR today. Apparently I took too much rest.

Shirted Bench Press: 1 x 225, 1 x 315, 1 x 365, 0 x 385
Bench Press 5's: 5 x 5 x 275
15's (Lower end 5, top end 5, full: 3 x 15 x 185
5 second Pause Bench with speed press: 5 x 5 x 135

I was very surprised how heavy the 315 and 365 was. I didn't have a spotter, but had a rack setup as a back up in case I couldn't get something up. I was surprised it was the 385 that was the failing point. Ouch. Need to get serious again.

Thursday, January 11, 2007


Shrugs: 8 x 135, 6 x 225, 4 x 315, 6 x 225, 8 x 135
Military Press: 5 x 8 x 135
Lateral Raises: 5 x 6 x 45

At this point I wasn't feeling much like lifting as I heard lots of table tennis going on in the next room so I played a few games. Wish Bala could play. His style is the kind I like to play best. Need to do arms tomorrow.

Wednesday, January 10, 2007

Deadlift work

Deadlift: 30 x 185 (50%) rested 5-20 seconds between reps
Close Grip Pulldowns: 4 x 8 x 170
Wide Grip Pullups: 4 x 0 x bw

On the deadlifts I tried using the mirror to see how far down my hips go and watch that my legs are doing the initial part of the lift. Hard to tell. Before I went down I did a google search for "perfect deadlift form video" and got this link as the second hit. The thing I got out of that thread is that there are many different opinions on what is "perfect" form. Personally I would agree that you need to avoid rounding the back. I would also agree that I need to use my legs more. So I focused on that more today.

The pullups were pretty wide grip so I probably barely got half way up before I couldn't do it. Glad the gym I use is private. I'd be pretty embarrassed with how wimpy my pull ups are. Didn't have shoes/socks today and it felt weird to be in the gym in bare feet so I didn't do a full workout and I didn't really have a plan either. Not a great day in the gym.

Tuesday, January 09, 2007

Chest and Abs

Warm Up: 50 Pushups fast, 20 x 135 flat bench
Stump Presses: 2 x 8 x 135 + 50 lb DB hanging on each side and 30 lb chains (@265)
4 Blocks: 8 x 285, 6 x 295, 4 x 315, 2 x 335, 1 x 365
DB Presses (Speed): 4 x 10 x 65
DB Flys: 4 x 4 x 55
Four-count Flutter Kicks: 8 x 25 (200 total)
supersetted with Slow Crunches: 8 x 10 (80 total)

Was surprised that 50 pushups was as hard as it was. My all time best is 90 pushups, back when I was training for the physical test at Security. I'd love to do 100 in one sitting. I'll start doing these as a warm up and build up on them. I think my endurance has gone down.

Also surprised at how difficult the stump presses were. Those really make you keep control of the weight. The 365 four board was tough too. I'm wondering if I'm gonna be able to put up 365 at the virtual meet (which is raw). 365 raw is my PR right now, and I definitely want to at least match it. Overall it was a good workout and I started real early as yesterday I had to bag it.

Friday, January 05, 2007


Midrack Pulls: 8 x 135, 8 x 225, 6 x 315, 5 x 405, 0 x 480

The Rack was lower than normal. Two inches lower than normal. Couldn't bend my knees and keep my back straight. My back had to bend a little just to reach the weight. Thus the zero on the 480. I'll take it back up next time.

Close Grip Standing Rows: 12 x 95, 8 x 115, 8 x 125, 8 x 135
Lateral DB Raises: 3 x 8 x 40
Pullups: 2 x 4 x bw
Military Press 1 rep max: 1 x 185, 0 x 195

Felt good about this workout. Chest still sore from Wednesday, so I won't be lifting with Stump even though Cathi gave me the go ahead this afternoon. On Saturday's Stump, Moosie, Mike, and several others lift at the Gold's Gym in West Jordan.

That is usually their heavy day and since I'm still sore, I'm definitely not going. Cathi changed plans on me last minute or I would have held off on going heavy this week. Maybe next time.

Going to the club tonight with Austin and Jacob. Looking forward to playing hard and improving my game. The 989 rating makes me hungry.

Thursday, January 04, 2007

Arms and Abs

Standing EZ bar curls (Speed): 5 x 8 x 75
superset with
Crunches (Slow): 4 x 25

Alt DB Curls: 5 x 6 x 55
superset with
4 count flutterkicks: 4 x 25

Concentration Curls: 8 x 35, 8 x 40, 2 x 8 x 45, 6 x 50
superset with
Knee Up Captains Chair: 4 x 25

Those captain chairs were tough. I was feeling a burn inside my inner hips not in my abs. Good workout.

Found out yesterday how bad the Las Vegas Tournament really was. I am rated 989 ( I was hoping for mid 1200 before I got sick).

Austin is rated 699 which is a little higher than I thought he would get. Looking forward to better that rating.

Inspiring Deadlift videos

Fellow blogger at Old School Strongman included the following videos in his blog. I am also including links. Very cool.

link 1
link 2
link 3

My chest and neck are sore from yesterday. I think my neck is mostly sore from the day before. That's great. Love being sore. Workout for today to follow....

Wednesday, January 03, 2007

New 225 Bench PR

I've wondered where my 225 rep is at. My best at 225 is 20 reps. Today I was going for 25. I ended up doing 24 and failing on the 25th. So my new PR for 225 is 24 reps. I'll probably do them again in another year to see where I'm at.

Flat Bench: 24 x 225
Decline Bench: 8 x 225, 6 x 275, 4 x 295, 2 x 315, 4 x 295, 8 x 225 (Speed)
Incline DB Press: 5 x 8 x 65
DB Flys: 3 x 8 x 50

Tuesday, January 02, 2007

Deadlift PR and setting goals for 2007

4 x 275
2 x 315
1 x 365
12 x 225

Here is the video of the lifts.

The form on these looks more like SLDL. If anyone can give me pointers on how to make the lift easier that would be great.

The goals I have for 2007 are:

1) Get my Deadlift PR to match or exceed my Bench PR
2) By year end 2007 I would like to get my Bench PR up to 435 (which also means my Deadlift PR is at least 435)
3) Lift no less than three times per week, unless recovering from an injury or tapering.