10.15.12: Legs (Home Edition!)

Back in Toronto! Arrived late last night, crashed, woke up, grabbed an egg mcmuffin with two eggs and hit the gym. PR’d my leg press and watching my form slowly improve on my squats despite my bum hip. Really excited to be home :)

Barbell Squat:

  • 0 lb x 20 reps (+45 pts)
  • 45 lb x 10 reps (+55 pts)
  • 65 lb x 10 reps (+63 pts)
  • 95 lb x 10 reps (+77 pts)
  • 115 lb x 6 reps (+79 pts)
  • 125 lb x 6 reps (+85 pts)

Leg Press:

  • 160 lb x 20 reps (+35 pts)
  • 250 lb x 15 reps (+45 pts)
  • 340 lb x 12 reps (+59 pts)
  • 430 lb x 10 reps (+78 pts)
  • 520 lb x 5 reps (+89 pts)

Leg Extensions:

  • 50 lb x 15 reps (+15 pts)
  • 70 lb x 10 reps (+16 pts)
  • 90 lb x 10 reps (+18 pts)
  • 100 lb x 8 reps (+19 pts)

10.08.12: Shoulders + Cardio

At the Novotel in Beijing. There’s a 24hr fitness centre which is pretty basic (cardio machines and dumbbells) but more than enough to work with. Felt pretty weak on 2 hours of sleep plus a nap (early flight out of Seoul) but glad to have gotten at least a little something in post-Peking Duck dinner :P

Standing Dumbbell Shoulder Press
20 lb x 10 reps
25 lb x 6 reps
20 lb x 10 reps
20 lb x 10 reps

Standing Dumbbell Front Raise
10 lb x 10 reps
10 lb x 10 reps
10 lb x 10 reps
10 lb x 10 reps

Side Lateral Raise
10 lb x 10 reps
10 lb x 10 reps
10 lb x 10 reps
10 lb x 10 reps

Rowing (Machine)
0:10:00 || 2000m

10.07.12: Chest & Back & a li’l Legs

Last day in Seoul - taking it easy. Said goodbye to my brother, hit the gym and now working and packing in prep for my 4am wakeup tomorrow.

I can’t believe I forgot my straps. Super shitty to be stuck at my warm up weight due to a lack of grip strength, but I suppose it’s better than nothing.

Barbell Bench Press:

  • 66 lb x 10 reps (+63 pts)
  • 77 lb x 6 reps (+61 pts)
  • 77 lb x 6 reps (+61 pts)
  • 77 lb x 6 reps (+61 pts)
  • 77 lb x 6 reps (+61 pts)
  • 77 lb x 6 reps (+61 pts)

Barbell Deadlift:

  • 110 lb x 12 reps (+87 pts)
  • 132 lb x 10 reps (+99 pts)
  • 132 lb x 10 reps (+99 pts)
  • 132 lb x 10 reps (+99 pts)

Stiff Leg Barbell Good Morning:

  • 66 lb x 10 reps (+31 pts)
  • 88 lb x 10 reps (+36 pts)
  • 88 lb x 10 reps (+36 pts)
  • 88 lb x 10 reps (+36 pts)

One-Leg Press:

  • 132 lb x 15 reps (+50 pts)
  • 132 lb x 15 reps (+50 pts)
  • 132 lb x 15 reps (+50 pts)
  • 132 lb x 15 reps (+50 pts)

Lat Pulldown:

  • 55 lb x 15 reps (+23 pts)
  • 77 lb x 12 reps (+26 pts)
  • 77 lb x 12 reps (+26 pts)
  • 77 lb x 12 reps (+26 pts)

10.05.12: Legs, Back, Shoulders & Arms

FINALLY FOUND A GYM IN SEOUL! So excited. Been nearly a week and I couldn’t WAIT to work out. Tried to hit as many muscle groups as possible in the limited time I had - not sure when I’ll make it back. Awesome work out, felt great even after a series of very long days.

Woot :)

godo2point0 Tracked a Workout for 1,056 pts Today

Barbell Squat:

  • 0 lb x 20 reps (+45 pts)
  • 66 lb x 10 reps (+63 pts)
  • 88 lb x 10 reps (+73 pts)
  • 110 lb x 8 reps (+82 pts)
  • 121 lb x 6 reps (+83 pts)
  • 121 lb x 6 reps (+83 pts)

Thrusters:

  • 66 lb x 8 reps (+76 pts)
  • 66 lb x 8 reps (+76 pts)
  • 66 lb x 8 reps (+76 pts)
  • 66 lb x 8 reps (+76 pts)

Bent Over Barbell Row:

  • 66 lb x 10 reps (+35 pts)
  • 66 lb x 10 reps (+35 pts)
  • 66 lb x 10 reps (+35 pts)
  • 66 lb x 10 reps (+35 pts)

Dumbbell Bicep Curl:

  • 22 lb x 6 reps (+32 pts)
  • 22 lb x 6 reps (+32 pts)
  • 22 lb x 6 reps (+32 pts)
  • 22 lb x 6 reps (+32 pts)

Triceps Pushdown - Rope Attachment:

  • 33 lb x 15 reps (+13 pts)
  • 44 lb x 12 reps (+14 pts)
  • 44 lb x 12 reps (+14 pts)
  • 44 lb x 12 reps (+14 pts)

Cutting 09.03.12: Shoulders

Nice and quick. Shoulders are beat and kinda twitchy. Time to crush some egg whites.

godo2point0 Tracked a Workout for 728 pts
Standing Barbell Shoulder Press:
  • 45 lb x 12 reps (+77 pts)
  • 50 lb x 10 reps (+78 pts)
  • 55 lb x 8 reps (+78 pts)
  • 60 lb x 6 reps (+75 pts)
Standing Dumbbell Shoulder Press:
  • 25 lb x 10 reps (+78 pts)
  • 25 lb x 10 reps (+78 pts)
  • 25 lb x 10 reps (+78 pts)
  • 25 lb x 10 reps (+78 pts)
Standing Front Barbell Raise:
  • 22 lb x 10 reps (+17 pts)
  • 22 lb x 10 reps (+17 pts)
  • 22 lb x 10 reps (+17 pts)
  • 22 lb x 10 reps (+17 pts)
  • super set with cable crossovers
Cable Crossover:
  • 10 lb x 10 reps (+10 pts)
  • 10 lb x 10 reps (+10 pts)
  • 10 lb x 10 reps (+10 pts)
  • 10 lb x 10 reps (+10 pts)
  • super set with front raise

SEPTEMBER CUT

I did these two weigh-ins yesterday, one before my leg workout and one after.  What I learned from this is that (1) drinking 500mL of water adds weight (obviously); and (2) the body fat % itself and the amount of muscle is not accurately measured on that scale, since I clearly didn’t gain 1.5lbs of fat and lose half a pound of muscle in an hour. 

So, even though I generally ignore my weight (focusing instead on how I look, feel and perform), for the next month, it’s going to have to be a measure of my progress.

I know I’ve put on fat over the last 6 months, but I’ve also definitely gained muscle. Back in March, I weighed 122lbs, leg pressed 270, and deadlifted 135. Now I’m 131lbs, leg press 480, and deadlift 215. Time to cut back some of this flub and take a look at the muscles I know are under there :)

So, 1500 calories per day, 20% carbs, 40% protein, 40% fat. More cardio, including intervals. Less rest between sets. Low sodium. All the water. Lots of sleep.

We know how to do this. Let’s get ‘er done.

Cutting 09.02.12: Legs

That’s right - Muscle Gain phase is over for the next 4-6 weeks. Tried front squats but kept kinda getting choked by the bar (obviously need some guidance on these), and so switched to regular squats part way through. My form’s getting better at 115, so I’m hoping to up the weight shortly, providing my diet allows it. Not gonna get my hopes up this month for too much progress or I’ll just get frustrated with myself.

Shoulders later today.

godo2point0 Tracked a Workout for 1,004 pts
Front Barbell Squat:
  • 0 lb x 20 reps (+45 pts)
  • 45 lb x 10 reps (+55 pts)
  • 65 lb x 10 reps (+63 pts)
  • 85 lb x 6 reps (+65 pts)
Barbell Squat:
  • 95 lb x 8 reps (+74 pts)
  • 115 lb x 6 reps (+79 pts)
  • 115 lb x 3 reps (+60 pts)
Leg Press:
  • 160 lb x 20 reps (+35 pts)
  • 250 lb x 15 reps (+45 pts)
  • 340 lb x 10 reps (+57 pts)
  • 430 lb x 8 reps (+75 pts)
  • 480 lb x 6 reps (+83 pts)
Stiff-Legged Barbell Deadlift:
  • 70 lb x 12 reps (+67 pts)
  • 70 lb x 12 reps (+67 pts)
  • 70 lb x 12 reps (+67 pts)
  • 70 lb x 12 reps (+67 pts)

Rode my bike from downtown Toronto out to Port Credit first thing this morning. Wanted to quit constantly (so many hills!) but managed to reach my destination, though I did get a drive back home from a friend with a bike rack on his car :P
 godo2point0 Tracked a Workout for 309 pts

Cycling:
1:10:00 || 22 km (+309 pts)

Rode my bike from downtown Toronto out to Port Credit first thing this morning. Wanted to quit constantly (so many hills!) but managed to reach my destination, though I did get a drive back home from a friend with a bike rack on his car :P

godo2point0 Tracked a Workout for 309 pts
  • Cycling:
    • 1:10:00 || 22 km (+309 pts)

Muscle Gain 08.30.12: Chest & Arms

Nothing major today, though those 30lb dumbbells still feel like a feat. Nice sometimes to just show up, bang out some stuff and go home.

godo2point0 Tracked a Workout for 468 pts
Incline Dumbbell Bench Press:
  • 30 lb x 10 reps (+62 pts)
  • 30 lb x 10 reps (+62 pts)
  • 30 lb x 10 reps (+62 pts)
  • 30 lb x 10 reps (+62 pts)
Barbell Curl:
  • 40 lb x 10 reps (+20 pts)
  • 40 lb x 10 reps (+20 pts)
  • 40 lb x 10 reps (+20 pts)
  • 40 lb x 10 reps (+20 pts)
Bench Dip (Seated Dip):
  • 15 reps (+16 pts)
  • 15 reps (+16 pts)
  • 15 reps (+16 pts)
  • 15 reps (+16 pts)
Push-Up:
  • 10 reps (+19 pts)
  • 10 reps (+19 pts)
  • 10 reps (+19 pts)
  • 10 reps (+19 pts)

Muscle Gain 08.29.12: Back + Stuff

Sluggish today; everything felt heavier than usual. Pull-ups are coming along - I will have them unassisted by Christmas. FINALLY. Also, really liking thrusters. Nick took a video of one of the lighter sets, so I’ll take a look at that and determine if it’s appropriate for sharing with ya’ll.

godo2point0 Tracked a Workout for 759 pts
  • Pull-Up:
    • 8 reps || assisted || 40 lb (+16 pts)
    • 8 reps || assisted || 30 lb (+22 pts)
    • 6 reps || assisted || 25 lb (+21 pts)
  • Bent Over Barbell Row:
    • 70 lb x 8 reps (+35 pts)
    • 60 lb x 12 reps (+35 pts)
    • 60 lb x 12 reps (+35 pts)
    • 60 lb x 12 reps (+35 pts)
  • One-Arm Dumbbell Row:
    • 25 lb x 12 reps (+47 pts)
    • 25 lb x 12 reps (+47 pts)
    • 25 lb x 12 reps (+47 pts)
    • 25 lb x 12 reps (+47 pts)
  • Thrusters:
    • 55 lb x 6 reps (+66 pts)
    • 55 lb x 8 reps (+71 pts)
    • 55 lb x 8 reps (+71 pts)
    • 65 lb x 4 reps (+61 pts)
    • 65 lb x 6 reps (+71 pts)
    • super set with body weight squats
  • Body Weight Squat:
    • 10 reps (+8 pts)
    • 10 reps (+8 pts)
    • 10 reps (+8 pts)
    • 10 reps (+8 pts)
    • super set with thrusters