Strength I, Day D, Workout 5

Finished up another phase which I capped with a couple of personal records: 194lbs. 1RM Barbell shoulder press and 8 DB bench press reps at 100lbs. each (not easy balancing those things over your head).

Though I'll be taking the week (or so) off from heavy lifting, I'll be checking in after the first of January to update my monthly stats, and so until then, have Happy New Year!

Strength I, Day C, Workout 5

I discovered I was missing a step in my Deadlift checklist where just before the lift-off, I need to make sure my arms are at full tension pulling at the bar. If they aren't, I'll have the tendency of jerking the bar instead of slowly bringing it up, and this'll put my back at risk. Thanks to this, I finally made it to a 1RM of 394lbs. and can more safely work towards breaking that next year.

Strength I, Day B, Workout 5


Because of the holidays this week, I only need to be in office in the afternoons until tomorrow which means I've been showing up in the gym mid-mornings which seems to be the best time in terms of equipment availability and trainer accessibility. Unfortunately the trainer I usually ask to spot my Bench presses isn't around by then (he's there when the place opens for his early morning clients), so I had to ask another trainer to help me out, which he did okay at for the most part considering it was his first time to spot me. Anyway, by the time I was done, I managed to eke out one 274lbs. rep, which I'm so going to feel tomorrow morning.

Strength I, Day A, Workout 5

I never thought my Squats (414lbs. today) would be heavier than my Deadlifts (384 last week; targetting 394 this Friday), but I have a couple of guesses as to why. First, with no power cage side rails to protect me like I do in the Squats, the chance of back injury for me is much higher with the Deadlifts so I'm a lot more cautious with it. And second, after the lift-off with the Squats, I have a much easier time engaging my core muscles before I attempt the descent, which by then, I'm a lot more confident of doing.

When I take my measurements next week, I shouldn't be surprised if the numbers for my waistline and hips creep up again, but I'll brace myself for disappointment nonetheless.

Strength I, Day D, Workout 4

Well, I finally hit a wall in my Barbell shoulder presses at 184lbs. While I'm disappointed I couldn't do more, at least I did all I could which is maxxing out is all about.

Strength I, Day C, Workout 4

Though I haven't maxxed out my Deadlifts this morning (even at 384lbs.), I'm glad I'm learning to listen to my "early warning system" that's supposed to stop me from doing anything stupid. I made up a mental checklist of steps I need to follow before attempting the lift. It starts with securing my wrist straps, then priming the muscle groups (abs, erector spinae, glutes, hamstrings and quads), then getting my hips low enough while my lower back keeps its natural arch, then most importantly, squeezing my abs and tightening my core. If I can't get a good breath in, it's safer that I stop and start from scratch (which I did--twice... haha).

It's also safer that I slowly chip away at my next target at 404lbs. rather than doing something I'll regret. I'll be happy if I can manage 394lbs. without any injuries next week. Besides, it's not like the next phase (Strength III) doesn't have its share of 1RMs for me to obsess over.

Strength I, Day B, Workout 4

Guess I let enthusiasm get the better of me in my first attempt at a 264lbs. Bench press when I wasted energy stabilizing the bar, which I bumped against the bench's support pins during the lift-off. I finished the rep, but only with a bit of help at the end. Good thing I redeemed myself on my second try, which I did all on my own. (Doing 6 reps at 224lbs. beforehand helped.) Now I can go for 274lbs. next week with a lot more confidence, but I have a feeling it's going to be to failure.

Strength I, Day A, Workout 4

Long story short: 1 RM Squat, 404lbs. And since my butt touched the top of the "box", I'm sure it wasn't like the one I tried to do two weeks ago.

To think I was _this close_ to skipping my workout today since I had delay it for two hours over a conflict in schedule. Well, having that Iced Caffe Americano after that appointment certainly did wonders.

Strength I, Day D, Workout 3

I did my 1 RM Barbell shoulder press at 184lbs. twice since I wasn't sure I did it right the first time. One big difference I did unlike before was starting off the exercise already using the power cage instead of cleaning the bar off the floor for lighter weights, which ate up a lot of my energy. I figured why bother with the clean when I can't even do the press for the heavy stuff. I'd like still to learn how to do it, but I'd have to have (or pay) someone to properly teach it. The Internet can only show me so much.

Strength I, Day C, Workout 3

Oh man, it's been 12 hours, and I'm still feeling this morning's Deadlifts. I'm glad my abs and lower back held up to a 1RM at 374lbs., but I'm not sure if I ought to attempt 384lbs. next week just yet.

Strength I, Day B, Workout 3

Since my body has gotten used to having a break in between workout days, I (mostly) stayed home yesterday, and I'm glad I did. First off, there were a couple of decent trainers around this morning to help spot me compared to none last Sunday. And second, I moved up another 10lbs. on my 1RM Bench press, currently at 254lbs. I have to say though I haven't gone all out with that exercise yet, but each week brings me a little closer to hitting my limit. I just hope the trainer who's been spotting me will be around when I do.

Speaking of rest days, I have "real" ones now that I've merged my workout and cardio days (well, trying to anyway--it's been a bitch), and I think I'm progressing much faster with a 3-4/week sked instead of the 5-6/week one I did last year. I may have been lifting heavier then, but I'm doing it better now. Wish I go back in time to knock some sense into me. Less is more.

Strength I, Day A, Workout 3

I scaled back my Squats this morning so I could evaluate my form, and after cobbling up a makeshift "box", I found out that I could do the loads I was doing last week but definitively making parallel this time. This wasn't a Box squat since I didn't sit down (especially on that thing I MacGyvered), but having my butt brush against something solid really helped me push my limits. I don't think my gym even has a box, much less one stable enough, to use.

Strength I, Day D, Workout 2

Since I finished my workout early this morning, I threw in a cardio session on the elliptical machine to make up for the one I missed earlier this week since my left knee's been kinda stiff. Wonder if it has anything to do with the nice cool albeit somewhat rainy weather we've been having around here lately. It's been years since we've had a chilly Christmas.

Strength I, Day C, Workout 2

It's ironic that because of the belt, I couldn't do a 384-lbs. Deadlift or even a 364lbs. one on the second try. It was only when I took off the belt for the third try that I was able to lift 364lbs. like I did last week. With the belt constricting my torso, I couldn't properly activate my core muscles nor get a deep enough breath even after loosening the belt by a notch. Also, I'm a lot more protective of my lower back. If my abs can't hack the weight, my ego will just have take the hit. The trainer said I was out of practice using the belt, but for safety's sake, I can't consider not wearing it for the 1RMs I've been doing.

Then again, 6 reps at 314lbs. does give me a 1RM of 365lbs. I suppose 384 will have to wait until I can do 6 reps at 334.

Strength I, Day B, Workout 2

Today's 1RM Bench press at 244lbs. was spoiled by having to wait for an available trainer to spot me. None of the guys I knew were around the gym this afternoon (so that's one disadvantage of working out Sundays), and I couldn't trust any of the guys who were there to help me. By the time I got around to doing it, I lost the buzz, but at least I now know I can do 224lbs. on my own and can go for 254lbs. or maybe even 264lbs. next week.

Strength I, Day A, Workout 2

So that's what it feels like to have 404lbs. pounds on my shoulders. (Did 450lbs. on the Smith machine for Calf raises nine months ago, but it definitely wasn't the same.) Anyway, I tried doing a 1RM Squat, but unfortunately, the weight belt I had on kept me from coming near parallel (like the way it always did before), so I had to ditch the belt and 20lbs. so I could do the exercise again. At least if I ever have to do a Quarter squat, I know what weight I can start at. Next Saturday, though, I think my abs can take the load I took out, but I'll have to make sure my head is in the game.

Height	5'3"	Nov 07	Dec 06
Weight	202.5 lbs.	-4 lbs.	+25.5 lbs.
Chest	44.5"	-0.25"	+2.875"
Neck	16.25"	no change	+0.75"
Upper Arms (unflexed)	15.75"/15.5"	-0.125"/-0.25"	+1.125"/+1.0"
Upper Arms (flexed)	16.375"/16.125"	-0.25"/-0.25"	+0.875"/+0.875"
Forearms	12.25"/12"	no change/-0.125"	+0.75"/+0.5"
Waist at navel	39.5"	-1.5"	+3.5"
Hips	45"	no change	+4"
Thighs	27.25"/27.25"	+0.25"/+0.25"	+2.25"/+2.25"
Calves	16.375"/16.25"	+0.125"/+0.125"	+0.625"/+0.5"

Comments

• As expected, I lost quite a bit of size last month, most disappointingly around my arms, but my waist dropping 1-and-a-half inches more than made up for it. My pants, in fact, have begun to feel looser. Guess all that cardio has been good for something.
  
• Another surprise was my thighs and calves growing considering the weight loss, but this may be just a one-time thing. I'll bet they'll shrink next month.
• One thing I hope doesn't go away anytime soon is the definition I'm getting on my back. Tightening up my form with the Barbell bent over rows is paying off.