Off Week - Bodyweight Exercises

This actually went pretty well. I did it in record time, and did not really have to much of a problem with completing full sets. So maybe my endurance has gone up a we bit? I did manage to do 2 full circuits, and the only reason I did not do 3 was that my right knee started to swell up a little bit, and give me some pain. I have since then taken a few Advil, elevated it, and iced it on a 10 minutes rotation.

My workout went a little something like this.

Cross Crawl x 12 (a side)
Multi-Directional Lunge x 12 (a side)

Rest

Bulgarian Split Squat with Front Foot Elevated x 15 (a side)
1-Leg Deadlift x 15 (a side)

Rest

Close Grip Pushups x 31, 34
Jumping Jacks x 60

Rest

Reaching Lunge x 12 (a side)
Mountain Climber x 15 (a side)
Sumo Squat x 15
Spiderman Climb x 10 (a side)
Bicycle Crunch x 60

So the cycle went like this. Inbetween sets I would not rest, but inbetween groups would give myself about a 1-2 minute rest. And at the end I had a phone call so that was a 5 minute rest. All in all, it took me less than 30 minutes to finsh.

Off Week - Sprint Training

Well my speed has definately picked up, but that hasn't helped my endurance at all. I was getting cramps and very winded by the time I was done. But damn I feel good. I love running in this Spring(ish) weather.


5 min jog (4 out of 10 effort)
1 min walk (2/10 effort)
30 sec sprint (8/10 effort)
1 min walk (2/10)
30 sec sprint (10/10 effort)
1 min walk (2/10)
30 sec sprint (10/10)
1 min walk (2/10)
30 sec sprint (10/10)
1 min walk (2/10)
30 sec sprint (10/10)
1 min walk (2/10)
30 sec sprint (8/10)
1 min walk (2/10)
5 min jog (4 out of 10 effort)


Now I still had a cold, but if you remember one of my earlier articles its ok to continue to train as long as the symptoms of whatever you have are above the neck. It just caused my endurance to slip a little, and I was hacking up some pretty gross stuff whilst sprinting.

Off Week - Activity

Played dodgeball for an hour today, we had no subs so it was pretty constant activity. Great fun and great exercise; hardcore though. I got hit in the face twice, and the nether regions once. Unfortunately we lost.

Week 3, Day 3 - ME DB Press

Oooch. OK so today you will notice I skipped a few things (skull crushers, rows..etc etc) I wanted to reduce the strain on my left shoulder and bi cept as much as possible as this is going to be a killer weekend for my body. I need to get my speed squat day in tomorrow and then the next day I am moving a friend and his girl into thier new house. Thank the lord i am taking next week off!

So my quick workout went a little something like this:

ME DB Bench Press
2 x 12 @ 45 lbs
1 x 8 @ 70 lbs
1 x 6 @ 80 lbs
1 x 5 @ 95 lbs
1 x 2 @ 120 lbs - PB
1 x 1 @ 130 lbs -fail
- I couldn't even move the damn things on the last set. But seeing how well I did for my first attempt at a 1 RM, and that the Db's at this gym only go up to 130 lbs, i think I will drop this exercise in the next cycle.

Hanging Leg Raises
1 x 13
1 x 11
1 x 8

Standing Calf Raises
3 x 10 @ 255lbs
1 x 15 @ 155 lbs
-last set was a drop set. Havn't done any calf work in a while, thought it would be fun.

Decline Sit ups
2 x 15
1 x 12

Well thats it! Only took me less than 45 minutes. Gives me lots of time for the rest of my evening to go socialize, it is friday after all.

1st Session with Da coach

Well I had my first session with, hopefully, my new coach Harnek Sang Rai. I could not believe all the stuff I learned in the short hour and a half span i was with him. And all we worked on was the big 3. It just goes to show you, that it doesn't matter what weight you can lift, you can always better yourself. Whether that be from increasing your weights or bettering your form.
Really if your new to any sport or activity, you should strongly consider getting some sort of coach, or someone that is experienced and can show you the ropes. Let it be some team sport, running, rock climbing, or even long distance running. Coaches will not only show you the proper way to do things, but they can show you tricks and tips on what will make what your doing easier. And they will teach you to respect the sport and your body while your doing it.

Here are a few tid-bits i learned today:

Deadlift:
-keep arms straight down,
-when you go up pretend you standing up from a chair
-get lower Tim!
-I like the Sumo stance better
-Tighten core

Bench:
-Tuck elbows in more
-learned what it meant to drive with your feet
-drive with your feet!
-Arch as much as possible
-Tighten core

Squat:
-GET LOWER TIM!!
-keep torso a bit more straight up

He taught me a lot more about judging, about the local organization and such. I am so happy he decided to do this for me, as he is 1) a coach, 2) reputable, 3) a Ref, 4) Competes, 5) on the governing bodies executive committee. He is judging the nationals next week, so I will not be able to get to see him until he comes back, but I hope to learn a ton more. I am really looking forward to him teaching me how to use all the equipment in powerlifting.

Week 3, Day 2 - ME Squat

Well today was filled with ups and downs. Ups I hit some good weights, downs I am can feel the wear and tear on my left elbow so I took it easy on the non-leg exercises today and totally skipped abs as I was zonked. I think I am going to up my BCAA's through out the day to help my heal, and next week I am going to take off, might do some sprint training and more bodyweight workouts. any thoughts?

Well my workout went a little something like this:

Squat
1 x 15 @ 45 lbs
1 x 10 @ 135 lbs
1 x 6 @ 225 lbs
1 x 3 @ 315 lbs
1 x 1 @ 365 lbs
1 x 1 @ 385 lbs
1 x 1 @ 405 lbs
-wow that is a lot of sets. I think i should have done less reps with 315 lbs, and skipped either the 135 lbs or 225 lbs or one of the mid 300's...awwee well still good in my books. That would be matching my PB when I was on supplements so I am very happy, i don;t need to waste my money on that stuff anymore! It also means that I do not need that stuff to get stronger, which kinda surprised me...lol

Leg Curl
4 x 7 @ 160 lbs
-this was a lot easier than last week..nice!!

Stiff Leg Deadlift
1 x 6 @ 275 lbs
1 x 9 @ 245 lbs
1 x 10 @ 225 lbs
-i tried 225 lbs for one at the start, thought it was too easy..lol ..should have known better. Man that comp. is going to be hard.

DB Bentover Rows
2 x 7 @ 100 lbs
-inside of my left elbow is hurting..took it easy

Hammer Curls
2 x 7 @ 50 lbs
-maybe not the brightest idea to do these...still hurt.

Well I think i will be icing my elbow tongiht and tomorrow while I am at work. Happy with that squat..damn next time its going to be 425!

Week 3, Day 1 - Speed Bench

I finally got to workout at my new gym!! Now it was still under renovation, but my buddy said I can workout there anytime I wish. He even gave me the password to the alarm! Looks like it won;t cost me as much as I though. And let me tell you, the equipment is top notch! I could not believe all the toys they had there for me to play with..i was trying out everything I could!! I was like a fat kid in a candy store.

So my workout went a little something like this:

Push ups
1 x 20
Deadlifts
1 x 12 @ 135 lbs
1 x 10 @ 275 lbs

Speed Bench + Chains
8 x 3 @ 165 lbs + 50 lbs of chains
-a little too heavy, but the chains never fully came off the ground

Standing Miltary Press
3 x 3 @ 165 lbs
-wow where did my strength go? thought i could get 5 for sure.

Speed Decline DB Ext.
3 x 10 @ 40 lbs
-easier than last week

Wide Grip Lat pull downs
3 x 10 @ #12
-dammit i forgot to ask how much these plates weight. Kind of difficult, could have done a little more though

1-Leg Lying Crunch
2 x 12 (per side)
-nothing really to do abs there...need to tell him about that. I may have to use some of their more eccentric toys for core work

Back Neck Bridge
3 x 10

Front Neck Bridge
3 x 10

All in all a good solid workout. My tri's feel a little tired. I am sure they will be twitching tomorrow.

Week 2, Day 3 - ME Floor Press

Obvisouly I skipped this workout yesterday because I was sleeping, and in so much pain. Today I felt a ton better, but i could still tell that I was a little tired. I had no real strength gains today, and I believe that is from yesterdays interview. but still some good lifting.

Deadlift
1 x 10 @ 135 lbs
1 x 10 @ 275 lbs
-first set did fast, secodn set was pretty damn hard

ME Floor Press
1 x 20 @ 45 lbs
1 x 12 @ 135 lbs
1 x 7 @ 225 lbs
1 x 1 @ 295 lbs
-go tthe last one nice and clean...but it was damn slow going up. Was trying to arch my back as much as possible.

Skullcrushers
1 x 7 @ 100 lbs
1 x 8 @ 100 lbs
1 x 7 @ 100 lbs
-i tried my best top get 8 on the last one, but i failed it.

Tricept PD's
1 x 6 @ 110 lbs
2 x 7 @ 100 lbs
-hehehe oops. got a little ahead of myself.

Close Grip Cable Pulls
2 x 10 @ 190 lbs
1 x 9 @ 190 lbs
- damn i tried, but sooo soo tired.

Hanging Leg Raises
1 x 12
1 x 10
-decided to take it easy today

I skipped decline sit ups because..well the gym I was at today did not have a bench. And I did not do any neck work because I think i pulled a muscle in it earlier this week...need time fo rit to heal properly. Range of motion is good though. ANND HAPPY ST> PATTY"S DAY EVERYONE!!! T minus 1 hour until I drink...and damn that beer is goign to taste good!

Yesterday's Interview from hell

Why am I posting this in my workout journal? Well because it was the most physically demanding interview I have ever done!! I had an interview yesterday for a production position at a new Toyota plant that is opening near me. And here is how my day went:


4:30am -wake up...grrr
6:30am - arrive at Toyota, made to wait 1/2 hour
7:30 - finally got started!

- first 2 hours was me sitting inside the shell of a car. A computer screen would tell me what to do. Basically there were 3 pods to drill bolts in consisting of about 12 different hole positions. And one pod was on the roof. So it would tell me to grab a bolt, screw it in, and so forth..tak ei tin and take it out. Then it woudl tell me to get out and put tools away. Then i woudl go in and wait for more instructions...which isn't hard...neither was the other portion of putting wires in different locations. What was hard was gettign in and out of the car properly!! it was like doign squats! And of course puitting the bolts in was a lot like doing shoulder and back work..i would literally sit the same way as i would on a cable pull.

-10 min. break- eat as much as possible!

Next 2 hours- this sucked! 20 foot distance, one side had a big grip with pegs on it, the other side had a weight tree. The stupid computer woudl tell us which weight to grab and where to put it. Weights rangned from 15 - 25 lbs. We could onl;y carry 1 at a time, and had to do proper squat form for the lower positions, so of course i went bellow parellel. One bonus was watchign the nice looking girl showing us how to squat...yes I pretended i didn;t know what i was doing..lol. Oh and me being a competitive ass, just had to do it as fast as possible.

--45 min. break- eat as much as possible!

Next 2 hours - was a welding simulation. not they had these fact wwelders on a pully that had a 35 lb spring on it :( and there was a lot of side stepping. Mainly weas a pain in the ass for the triceptsd and the forarms.

-10 min. break- eat as much as possible!
Last hour was doing soem dumb paper work stuff..nothing physically demanding.

Went home ate, showered, and slept! in bed by 630pm

Week 2, Day 2 - ME Good Mornings

Tonights workout was hard/easy. Easy as in I made my set reps, but hard as in it was bloody hard getting them. I will explain my workouts in the following.

My workout went a little something like this:

Good Mornings
1 x 12 @ 45 lbs
1 x 10 @ 135 lbs
1 x 6 @ 205 lbs
3 x 4 @ 225 lbs
-I refuse to go to my 1 RM on this for 2 reasons. 1) because my form sucks ass the heavier I go, and 2) The heavier I go the more my back bleeds..literally

Leg Curl
4 x 7 @ 160 lbs
-The intervals I did the other day have left the muscle on my shin (what is it called?) stiff still, so I foudn this hindered my performance in this exercise. This should have been easier. Awe well I still got my reps..even if I didn't touch my ass with the bar.

Back Ext.
3 x 11 @ 35 lbs
-wee its fun to be dizzy

DB Row
3 x 7 @ 100 lbs
-OK really felt my back here. My lower back was killing all through this exercise. I have decided to leave out Back Ex. next week, to give it time to rest.

Standing DB Hammer Curl
3 x 8 @ 50 lbs
-ok I did some cheat curls, but I got my reps :P

Standing Abs
3 x 10 @ 100 lbs

All in all a solid workout. Arms and lower back are screaming at me, but hey F them! I am really looking forward to my rest day tomorrow. At least on Friday I get to workout with my old friend Justin....well at least he can spot me lol

Week 2, Day 1: DE Bench

Well a wee bit better than last week eh? Going to have to start increasing some weights again.

My workout went a little something like this

Deadlifts
1 x 15 @ 135 lbs
1 x 10 @ 275 lbs

Speed Bench
10 x 3 @ 185 lbs
-Extremely easy, but I had some tool working in with me so sometimes i had a 30 sec. rest, others were 2 minutes.

Standing BB Military Press
2 x 7 @ 155 lbs
1 x 4 @ 155 lbs
-lol died..but still happy with the 7 reps. Increasing next week.

Speed Decline DB Ext.
3 x 10 @ 40 lbs
-ooch my tri's

Wide Grip Lat Pulldowns
1 x 10 @ 180 lbs
1 x 9 @ 195 lbs
1 x 8 @ 195 lbs
-going to try 3 sets of 9/8 @ 195 lbs next time

Russian Twist
1 x 5 @ 35 lbs
1 x 4 @ 35 lbs
-wussed out on the third one.

Back Neck Bridge
3 x 10
-getting stronger

Front Neck Bridge
3 x 10
-getting stronger

Standing BB Holds
1 x 8 sec. @ 275 lbs
1 x 10 sec. @ 275 lbs
1 x 9 sec. @ 275 lbs

Really happy with this workout. Only problem was my stupid gym stil has the freaking heat on and it was 11 degree's out side. Moron's!!

Interval Training

Well it was in the plus digits today, and I had a bye week for my social sports club. So I decided to do some Intervals. I cannot stress the importance enough of running outside. Clean fresh air and it is soo much harder running outside than on a treadmill. I do believe that makes it a better workout all around. Also squats help sprint! I could not believe how easy it was to pump my legs. Since I started powerlifting training I have dramatically increased my speed. I think I may even come out and play some rugby this year.
One exciting thing did happen to me, I got chased by someone's dog! That was fun.

Anyways, my sprint training went a little like this:


5 min jog (4 out of 10 effort)
1 min walk (2/10 effort)
30 sec sprint (8/10 effort)
1 min walk (2/10)
30 sec sprint (10/10 effort)
1 min walk (2/10)
30 sec sprint (10/10)
1 min walk (2/10)
30 sec sprint (10/10)
1 min walk (2/10)
30 sec sprint (10/10)
1 min walk (2/10)
30 sec sprint (8/10)
1 min walk (2/10)
30 sec sprint (8/10)
1 min walk (2/10)
5 min jog (4 out of 10 effort)

Week 1, Day 4 - Speed Squat

WOW! My quads have not felt like this in a long long time. I am still at my old gym today, and we have no box's to squat on, so I made to with regular beltless squats. I found I had to keep reminding myself about form in the squat. Maybe I will purchase a vid on all the big 3.

My workout went a little something like this:

Squat
1 x 15 @ 65 lbs
1 x 10 @ 135 lbs

Speed Squat
8 x 3 @ 205 lbs

Leg Curl
3 x 10 @ 140 lbs

Back Ext.
3 x 15 @ 0 lbs

Seated DB Shrugs
1 x 11 @ 100 lbs
1 x 14 @ 100 lbs
1 x 11 @ 100 lbs

Incline Seated DB Curls
1 x 8 @ 45 lbs
1 x 7 @ 45 lbs
1 x 8 @ 45 lbs
-I wanted to use the 40's but some twit was hogging them. 45's worked fine anyways

Uneven Side Bends
2 x 6 @ 25 lbs
2 x 10 @ 10 lbs
-forgot the weight i was supposed to use..25 lbs was a bit too heavy for me.

All in all it was a good quick & hard workout. I left the gym just dripping with sweat. And I feel thats how all workouts should be. Your not going to the gym to socialize, your not going to the gym to check out the opposite sex; your going to train. So shut up and lift that bloody weight! No pussy footing around.

Week 1, Day 3 - ME Bench

Well I took about 3.5 grams of BCAA's before I went to the gym..i felt great until I did the Tri PD's..lol You may have noticed I tried a new PB on bench. Well that didn't go to well. Initially I wanted to go for 305 lbs, but the gym gremlins stole the 5 lbs plates, so I was stuck with 315 lbs. Made the best of it though.

And my workout went a little something like this:

Deadlifts
1 x 13 @ 135 lbs
1 x 10 @ 225 lbs
-easy, nice warm up

Bench
1 x 20 @ 95 lbs
1 x 15 @ 135 lbs
1 x 6 @ 225 lbs
1 x 2 @ 295 lbs
1 x 1 @ 315 lbs - failed
-meh still happy

Skullcrushers
1 x 7 @ 100 lbs
1 x 8 @ 100 lbs
1 x 7 @ 100 lbs
-did not include EZ bar as usual, as I keep forgetting what it weights./

Tricept PD
3 x 7 @ 100 lbs
-hard

Seated Close Grip Pull
1 x 10 @ 195 lbs
2 x 10 @ 180 lbs
-Don;t know what happened to me here...bloody hard though

Hanging Leg Raises
1 x 11
1 x 9
1 x 8
-I sooo wanted to hang on longer, but my palms were killing me..need grip work.

Decline Sit-ups
1 x 10
1 x 12
1 x 11

Neck Bridge Front
3 x 10

Neck Bridge Back
3 x 9

All in all not a horrible workout. Busted my ass in there. I was slightly distracted when I tried that 1 RM for bench, the guy that took the vid was making jokes. Man I cannot wait to start working out at my new gym. Maybe I can find a few guys that will do the same routines as me, and we can be workout buddies :)

Week 1, Day 2: ME Deadlift

Darn, next time I am bringing my lifting straps for my 1RM deadlift.

My workout went a little something like this:

Deadlift
1 x 10 @ 135 lbs
1 x 8 @ 205 lbs
1 x 5 @ 275 lbs
1 x 2 @ 315 lbs
1 x 1 @ 385 lbs
1 x fail @ 405 lbs
-damn barbell slipped out of my whimpy grip 5" off the floor. I could have got it if I had my straps

Leg Curl
2 x 7 @ 150 lbs
2 x 7 @ 160 lbs
-sticking with 160 next week

Back Ext.
3 x 10 @ 35 lbs plate

DB Bent Over Rows
1 x 7 @ 95 lbs
2 x 7 @ 100 lbs

DB Hammer Curls
2 x 8 @ 50 lbs
1 x 5 @ 50 lbs
-no 45 lb DB around :(

Well thats it. I was supposed to do some abs, but I went to gym earlier than normal and got pissed off at all the people there. Is it just me or does everyone always look at you when you are in a crowded gym..

My Westside Program - Week 1, Day 1 - Speed Bench

Well I decided to start keeping track of my progress on this new powerlifting template I am trying out. This is going to be a quick post, but for the next week I will be getting more in depth on the routine and why I am doing it.

So my workout went a little something like this:

Well what a crappy way to re-start my routine. I forgot all my info on Speed day so i was winging it by memory. I don;t think I did to bad, bu twill be more focused in the days to come.


Deadlift
1 x 10 @ 135 lbs
1 x 10 @ 225 lbs
-warm up - remind me to work on grip

Speed Bench
8 x 3 @ 205 lbs
-no pause this time...just speed and explosion

Standing Miltary Press
1 x 5 @ 155 lbs
1 x 3 @ 155 lbs
1 x 5 @ 155 lbs
-beats me, i guess i focused less on that middle set

Lying DB Tri Ext - speed
3 x 10 @ 30 lbs
-meh too easy

Close Grip Cable Pull
1 x 10 @ 195 lbs
1 x 7 @ 195 lbs
1 x 9 @ 195 lbs

Tricept PD
3 x 8 @ 90 lbs

Weighted Decline Situps
2 x 8 @ 35 lbs

Back Neck Bridge
3 x 9
-blood where head rested...scared

Front Neck Bridge
1 x 9
-more blood stopped. Checked out scalp no blood..confused


My damn scalp still hurts. What gives? Got my cousin to check my scalp out...no blood, no cuts..maybe pimples? dammed if i know. Maybe i need Head & Shoulder Shampoo? lol

Supplement Review Part 2

First off let me say that I am sorry I have been away for a while, but life is getting pretty busy up here in the frozen Tundra. Anyways I am back and will try to be more active on here.

OK back to R-ALA

After a full month and a half on it I have determined that it is a decent product for its price. I did not find any of the fat burning qualities it has claimed to have, but I did notice the "muscle pump" from it, and found it very pleasing.

Actually if you compare it to Arginine (they share similar qualities) it is far superior. Far cheaper (less known product that companies have not marketed the hell out of), and actually works!

I give this product a 4 out of five.

A deeper look into Alpha Lipoic Acid:

Alpha Lipoic Acid (ALA): Antioxidant Extraordinaire

Alpha Lipoic Acid (ALA) is the only antioxidant that is both fat and water soluble. This is important because Alpha Lipoic Acid can access all parts of the cell, giving it tremendous ability to trap free radicals wherever they may be. One of the leading causes of the symptoms we know as aging is free radical damage.

Not coincidentally, the levels of ALA in our bodies decrease with age as the free radical activity increases. Supplementation with ALA can help reverse this process.

Dr. Tory Hagen at the UC Berkley conducted a study to verify that the free radical levels increased substantially as we age and if that condition could be reversed with supplementation of Alpha Lipoic Acid.

In his study he used 2 groups of rats, one young, and one old. It was determined that the free radical levels were much higher in the older rats. Using video cameras and computers to analyze their movements, he determined that the older rats only moved about and explored their cages one third as much as the younger rats. They were also less active in other ways, expending less energy grooming themselves, etc.

After only two weeks of ALA supplementation they saw a significant decrease in the levels of free radicals and an increase in levels of glutathione similar to those in the younger rats. ALA also wiped out the age associated increase in DNA damage to the heart, bringing levels back to those seen in young animals.

The change could be seen more dramatically in the old animals appearance and in their activity. They doubled the amount of exploring in their cages and also appeared to be otherwise more active than the animals who did not get the ALA supplementation.

ALA is one of the very few substances that can actually cross the blood/brain barrier to enter the brain and go directly where it is needed most. ALA supplementation causes increased levels of glutathione, which helps the body dispose of toxins.

This is important as glutathione protects the brain from free radical damage, and low levels of glutathione in the brain are associated with brain disorders such as stroke, dementia, Parkinson’s and Alzheimer’s disease.