Been out of it for a few days. I hadnt left the bed for more than a bathroom run. Wendy says she felt like I was out of town. I kind of was. With a fever and the shakes I couldnt do much more than lie around and wait for it to pass. I dropped 5 pounds lol. Oh well, here’s to reentering the world.
Man, I never realized how much just having a goal can motivate you. I hit 415 in Squats today!
I wanted to take a moment and talk about the supplements I use. First up, the ones I use on a daily basis:
In the morning I start with a combination of vitamins; most of which I buy from whatever local drug or grocery store we happen to be in:
Glucosamine (good for the soft tissue of your joints)
Flax seed Oil (naturally helps the body better utilize protein)
Fish Oil (good for preventing inflamation and assisting in joint health)
Mega Men (GNC multi-vitamin, just switched from Mega Men Sport)
Then before I work out I have one scoop of protein (24g of Protein plus BCAA‘s and Glutamine) and 2 more scoops after my workout. Currently, I’m using Optimum Nutritions 100% Gold Standard Whey in the Double Chocolate variety, very good stuff 
.
That’s it for my daily supplements, now I usually cycle in NO-XPLODE from BSN. NO-XPLODE is a pre-workout pump drink. It contains caffeine and several caffeine equivalents to keep you energized and some other nutriets that really feel like they keep you focused for the workout as well as pumped. Typically I’ll do one container on, two months off. It’s tough though because if any of you guys have used it you’ll know.. once you workout with it, it’s really hard to workout without it.
In the past I’ve used Cell-Mass from BSN and can attest to the quality of it as well… loved the stuff, im just not trying to get too swoll . Cell-Mass is a creatine product, it contains BSN’s creatine cocktail (3 types of creatine) to ensure maximum uptake by the body.
Wooo! I hit 365 on my bench today, must say im pleasantly surprised with it. I’ve been having trouble with 315 but I think it was just psychological, because 365 felt a lot lighter than it should. I’m not terribly comfortable with posting shirtless pics, but here’s the difference from when I went to Thailand (just before we left Korea, so like april 2006) till now. I started lifting in late August 2006.
Before:
I’m happy with the results, just want to focus on trimming up and getting stronger.
Hit 423.5 in deadlifts the other day!
Some of you guys were asking for more pictures, so here’s one of 433.5.
Headed up to Tahoe this past weekend and rocked the mountain. I snowboarded all over that biotch. lol, just playing, but we had an awesome time. We went to Heavenly, and it was my first time snowboarding… I think I did pretty well. Went to blue almost right away… im no pro, but I hope to go back next weekend and keep having fun!
Hit 415 x1 in deadlifts today! Exceeded my expectations, next week 450!
To give you an idea its like deadlifting this guy:
Not alot to say today, did Chest and Bi’s. Working hard on gaining. I’ve got a long way to go.
Here’s my current workout sched:
Monday: Legs
- Squats, 5-6 Sets 3-6 Reps
- Hack Squat, 4 sets 10 Reps
- Glute-Ham Raise, 4 sets 10 Reps
- Calf Raises, 4 Sets 10 Reps
- Leg Extensions (last 30% of movement only to strengthen the knee), 4 sets 10 Reps
- Every other week Leg Press, 4 sets 10 Reps
Tuesday: Chest & Bi’s alternating Dumbell, Barbell and Machine assisted days
- Flat Bench (Bench Press), 5-6 sets 3-6 reps
- Curls, mixed, 3 sets 10 reps
- Decline Bench, 3 sets 10 reps
- Curls, mixed, 3 sets 10 reps
- Incline Bench, 3 sets 10 reps
- Curls, mixed, 3 sets 10 reps
- Center Chest, 3 sets 10 reps
- Curls, mixed and Chest flys, 3 sets each 10 reps
I’ll fill in the rest of the days as they go, I’m trying to make sure I mix up the exercises to avoid plateuing. If you guys have personal experiences to relate pass them on in comments!
Today marks the first day on my path to the power lifting competition. A year ago I couldn’t even imagine benching my body weight and now my goal is to be able to bench more than double. For those of you unfamiliar, Power Lifting consists of 3 exercises: Bench, Squat and Dead lift. You get 5-6 tries and they take your best rep. I’ve set my goal @ 700 pounds for Deadlift, 600 for Squats, and somewhere in the 400s for Bench by September.
Today: Squats. I’m working on 5-6 sets of 3-6 reps depending on the load. A quick warmup with 135, then straight to 275 for 1 quick set. Everything seemed to be going ok so I decided to try my old max, 315. I was pleasently suprised when I got 6 no problem so I thought “why not?”: 365. 4 reps no problem.. I was very happy with myself, and was getting a little too confident when I decided to get under 405 and see how it felt. Success! 2 reps, I could have gone down a little bit more but I got them! I thought to myself, do another set, just one more rep. One more rep, that’s it. As I got under the weight and pulled it off the rack I remember thinking “damn this is heavy” as I stepped back and got into position, I felt it. I noticed it the first set @ 405 as a little twinge, now it was a full on knot. Right in the center of my back. I reracked the weight in fear that I had seriously hurt myself. I think it’s ok, just a knot, I’m gonna try some icy hot and hope it works itself out, but im gonna take it easy on it for a few days.. there’s no sense getting too far ahead of myself and facing 2 months of recovery when I hurt my back.
I’m such an idiot though. The only reason it happened is because I wasnt keeping my core tight. I was so focused on the weight and going down all the way that I forgot the most basic thing: keep your core tight! My body couldnt handle the load just standing there. Lesson learned, it’s the little things that count.
It’s going to be a long road guys, wish me luck!
This post might seem a little bit sloppy, im still working on my style for blogging, hopefully I’ll refine it over the next months. Also I’m going to add a sidebar with my current maxes and goals for the competition.
So I was in class the other day, my english 1a course, when we began reading a passage that included the word labyrinth. Most of the kids in the class didnt know what it meant, I was so shocked I blurted out “you guys havnt seen the labyrinth?!”. Some of them turned to me and said “yeah, pan’s labyrinth right?”…. no. Not pan’s labyrinth. David Bowie’s Labyrinth :/
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