Wu's log

[Wu36]

Yesterday's update

ME bench/ DE Squat

Dumbbell CGBP (close grip bench press henceforth)

60s x8
80s x3
90s x3
100sx2
105sx1
110sxFAIL

I just started working this exercise in recently, I like the way it feels. My CGPB barbell and dumbbell is eerily close to my regular bench, which I'm attributing to a strength deficiency in my shoulders/upper back.

DE Full Squats
10x3 @ 225

Not too much to say here, I'd like to try these with bands or chains but don't have access to any. I have been running good lately though, so if anyone can recommend a set of bands I'd appreciate it.

Auxiliary work: This is mostly geared at my suspected strength deficiencies, I usually do tricep work here but didn't for some reason.


Cable pull throughs: 4x8
T-Bar rows: 3x10 (I'm also taking suggestions for good back exercises, I feel pretty limited here)
Seated dumbbell 'cleans': 4x6
Hise shrugs: 2x20
Leg raises on bench: 3x20 (yeah, kinda weak)

diet (for saturday) 1 shake w/ milk, 1 w/ water. 1 chicken katsu curry at some random nyc noodle shop (long story).

btw, I am using hot-rox extreme as a thermo (not sure how i feel about it relative to EC yet).

Today, probably no training. Might do some handstand stuff.
Diet won't be all that precise. Hoya Paranoia will dominate the day.

I'll start bringing a notebook to the gym again so I can get poundages for all of my lifts.

-Wu

edit: don't have a scale right now so no weight updates.

[Wu36]

[ QUOTE ]

How long have you been doing MMA for? I do it also. It should help you cut weight pretty quickly if you are doing BJJ two or more times a week.

[/ QUOTE ]

I started doing BJJ when I was 16 (20 now). Trained relatively hard til college when consistency became an issue. I'm training at a place that focuses more on MT and MMA right now, haven't trained or competed in BJJ really seriously since the 04 or 05 grappler's quest.

[Wu36]

mediumpimpin, Colt;

Thanks, I'll try that. When I hurt myself I was doing the dumbbell between the legs thing but have access to a weight belt now.

[Wu36]

Sorry for the lack of updates. Was feeling sick yesterday, and final tabled a tourney today which overlapped with my planned training time. Gonna do a quick bodyweight workout then lift heavy tomorrow before class.

Diet so far today: 2 shakes w/ skim milk, tuna sandwich on rye.
1 more shake, or the rest of the tuna later.

[Wu36]

[censored] day. was pissed about the prospect of going to class and skipped 2 meals. the gross undereating led to a terrible workout which led to me being really pissed at myself. on the plus side, this is forcing me to become more focused and regimented.

I'll be posting fitday screenshots now rather than just posting [censored], and make my training schedule more consistent.

Training:
Taking SmileyEH's advice from another thread, I decided to try front squats today.

warmup @ 135: grip felt okay, but my elbows were too low and wrist/finger flexibility still felt bad.

225 x5 weight felt okay and grip was decent, felt like my fingers were going to pop off though.
245x 2 grip no good, stopped the set.
I got a digi cam from stars fpp store, will get shots of my form when it arrives.

Since the front squat experiment failed (bodybuilding style just doesnt work for me) I switched to back squats and decided to try some exercises from t-mag.

ATF squats supersetted with DB bench/flye combination
2x5 @ 315/ 2x5 w/ 90's
2x5 @ 365 2x5 w/ 95's (bit heavy on the negative) *
1x3 @ 365 (form was [censored], stopped)

* At this point, I was noticeably gassed , taking too much time between sets, breathing too hard, sweating profusely etc. Now squats shouldn't be easy, but these felt way too hard and I doubt I even broke paralell on the last rep.

I got really angry and skipped the DB bench set.

OH Squats 1x20 @ 135
Walk out of the gym mumbling like a madman.

Clearly, this presents a problem. But I'm not gonna rant anymore today. Look for more consistent updates, or berate me mercilessly until I comply. Seriously, if I slack a bit harass me as much as you possibly can.

Diet:
http://fitday.com/WebFit/PublicJourn...wner=cory%2Ewu
The shake is still in the process of being consumed.

[Wu36]

In stark contrast to yesterday I overate today.
http://fitday.com/WebFit/PublicJourn...wner=cory%2Ewu

Training: trying out some stuff from
http://www.t-nation.com/findArticle....5-005-training
Supine row on medicine ball: 6x8 @bw
"cripple curls" 3x10 w/ 25s

Hypers: 2x20
Weighted Crunches on med ball: 2x20

8 3min rounds shadowboxing med intensity

[Wu36]

4/3/07
Diet so far
http://fitday.com/WebFit/PublicJourn...wner=cory%2Ewu

Weights
Bench testing
135x 8
185x 5
225x 3
245x 3
265x fail
255x 1
260x fail

Diet could be affecting my strength by now, but its most likely due to my GTown induced life tilt.

OHP rack lockouts, seated
135x5
185x2 (sloppy, too much weight)
155x5
155x5

Cable Upright rows
4x10 @ 120

Outward DB tricep extensions (yeah, i think i made that name up, don't have the article i took it from on hand)
50s
x4
x5
x5
x8 (yeah i dont get it either)
x5
these were pretty hard, guess ive neglected this type of tricep work.

Wrist rollers:
Bought some COC's and got this with them
http://www6.mailordercentral.com/iro...sp?number=1369
Did a couple sets with between 20-30lbs in plates. I'd been using a 25lb DB at home, which seems much harder.

My grip strength is surprisingly bad, especially since I've grappled for so long. I can close the trainer for ~6 w/ my right and 4 lefty (my dominant hand). Been doing these a lot the last week or so, gonna give it another go tonight and try out a contrast bath as outlined by blarg.

[cbloom]

Dude, are those diet logs correct? If so, you're eating a crazy low # of calories. You need to eat more. I know you're cutting and all but if your target weight is around 200 you should be eating at least 1500 calories and more like 2000 if you're working out.

[egocidal]

No, I tried what I ate today and it says I ate like 1000 calories.

[Wu36]

cbloom, I've been on the vampire schedule recently. that was 1/2way through my normal day, I usually get 1700-2200 cals a day. I'll update it now (anticipating a shake for my last meal).