Anthony and I peddaled down to the YMCA today.

Squat:
6 x 5 ... 45, 135, 185, 245, 245, 275 lbs.
>I feel like I'm seeing great progress on these.

Military Press:
4 x 5 ... 45, 105, 105, 110 lbs.
>Failed to lock on the last repetition.

Deadlift:
2 x 5 ... 135, 185 lbs.

I was unable to get online yesterday.

Today -

Squat:
6 x 5 ... 135, 185, 205, 245, 245, 275 lbs.
>The one squat rack was being used up by some guy (the entire time I was there), so I had to use the power cage. I'd comment on how well my form was, but it's not hard when the cage practically does all the work for you.

Bench Press:
4 x 5 ... 45, 85, 135, 140 lbs.
>I was really struggling with these. Can't say why.

Yesterday - HIIT for 9 minutes. I could've gone more, but Anthony's lens popped out of his glasses, and he was the one driving us home, so I stopped to help him find that. After that, me and Anthony sparred for a bit under the park pavillion. The place looked kind of like an old castle area. It was pretty cool.

Squat:
6 x 5 ... 45, 135, 205, 245, 245, 245 lbs.
>My form was again, superb. I felt really strong on these today.

Military Press:
4 x 5 ... 45, 105, 105, 105 lbs.
>Form started getting sloppy, but I might be able to increase by five pounds next time.

Deadlift:
2 x 5 ... 135, 185 lbs.
>The last set might have been done too slowly.

No more breaks.

Rumors of my death have been greatly exaggerated.

Squat:
1 x 10 ... 45 lbs.
5 x 5 ... 135, 205, 225, 225, 225 lbs.
>My form was quite superb on these.

Bench Press:
1 x 10 ... 45 lbs.
1 x 3 ... 140 lbs.
2 x 5 ... 140 lbs.
>I was feeling a little weak today.

Went home early today. I was still pretty sore from Monday's lift, and I hurt my ankle sparring yesterday.

HIIT for 15 minutes at Stovall. Then I worked on my forms. I'm starting to understand the movements of Pal-Jang a little better.

Squat:
1 x 10 ... 45 lbs.
6 x 5 ... 135, 185, 205, 245, 255, 255 lbs.

Military Press:
5 x 5 ... 45, 65, 105, 105, 105 lbs.

Deadlift:
2 x 5 ... 135, 185 lbs.

Rows:
2 x 5 ... 105, 105 lbs.

HIIT for 15 minutes at Stovall Park with Anthony today. Pretty good run, I actually beat my previous speed records. But it's still not enough. After that we worked on some boxing drills and punch/kick combinations.

Squat:
5 x 5 ... 45, 135, 245, 245, 255 lbs.

Bench Press:
4 x 5 ... 45, 135, 140, 140 lbs.

Power Cleans:
1 x 1 ... 125 lbs.
1 x 5 ... 115 lbs.

HIIT for 15 minutes. Didn't go as fast today. Afterward I wowed some park-goers with a few spinning kicks and what not, and left. Thanksgiving is today. I'm gonna eat so much.

Squat:
5 x 5 ... 45, 135, 245, 245, 245 lbs.

Military Press:
3 x 5 ... 105, 105, 105 lbs.

Deadlift:
3 x 5 ... 135, 165, 185 lbs.

HIIT for 15 minutes at Stovall. I met an all-white cat (well, white and brown...I couldn't tell because he was rolling around in dirt) just wandering around. After running, I walked up to him, but he didn't run, and I thought to myself, "this cat's got balls." He was my training partner for the morning.

Started loading on creatine today. It feels really weird putting the powder in my mouth then washing it down. Anyway:

Squat:
5 x 5...45, 135, 245, 245, 245 lbs.
>I did the very last set wearing only socks, and it felt much better. Even better than when I'm wearing the Chucks.

Bench Press:
4 x 5...45, 135, 135, 140 lbs.

Power Cleans:
1 x 5...115 lbs.

Incline Press:
2 x 10...45, 95 lbs.

Chin-Ups:
2 x 5...BW, BW

HIIT for 15 minutes at Stovall Park.

*Just a little note so that I don't forget...

You need to load with creatine. It's taken in five servings (25 g, with 5 g each) for the first five days. One serving should be taken with water before breakfast, the other with your post-workout shake, and the remaining three at your choosing. Be sure to spoon it in your mouth and wash it down with water, rather than mixing it in.

After you've loaded with creatine, you enter the maintenance phase. You'll take it twice on workout days thereafter: once in the morning with water, and another with your post-workout shake. On non-lifting days, you'll only take it with breakfast.

Squat:
5 x 5...135, 185, 245, 245, 245 lbs.

Military Press:
4 x 5...45, 105, 105, 105 lbs.

Deadlift:
2 x 5...135, 165 lbs.
1 x 2...185 lbs.

Pendalay Rows:
3 x 5...110, 110, 110 lbs.

I almost forgot to update this today.

Squat:
5 x 5...45, 135, 245, 245, 245 lbs.

Bench Press:
4 x 5...45, 135, 135, 140 lbs.

Power Cleans:
1 x 5...115 lbs.
>These were not too difficult today, but rather than putting a 35-pound plate on each side, I used a 25, 5, and 5 pound plate on each side. I wonder if it really made a difference.

Chin-ups:
Pyramid - 3, 2, 1, 2, 3

Later, Anthony and I went swimming, then we had a push-up contest. But this time, we did them putting our feet in one chair, and each hand on their own chair, thus forcing us to use more body weight and increasing the range of motion. I did three just to demonstrate, then he did ten, so I did eleven, he did twenty, and I did not feel like continuing. I was still tired from the weights.

Anthony and I went to River Legacy Park today and did a 15 minute HIIT session. Afterward we hiked around for a little bit, had a pull-up/chin-up contest (I won by one), did uphill sprints for a couple of sets, and meditated by a small pond. All in all, pretty good day.

Also, yesterday Team Pinaroc competed at Master Pinaroc's brother's school. We pretty much swept it. I'll have the videos on YouTube within the next couple of days.

Squat - 45, 135, 245, 245, 245 lbs.
Military Press - 105, 105, 105 lbs.
Deadlifts - 135, 165 lbs.
Rows - 110, 110, 110 lbs.

Military press was crap today, I failed on the first and last set.

But on a positive note, I decided to lift over at Lifetime Fitness today. The weight room is three or four times the size of the YMCA building, and it was empty today. Hopefully it's always like that. I can be as loud as I want.

15 minutes of HIIT at Red Kane Park this time. There was a descent hill over there, so I ran up and down that. Surprisingly, it wasn't very taxing cardiovascular-wise, but my legs were burned up from the uphill sprints.

Sometime within the next couple weeks I want to run at River Legacy Park in North Arlington. I need to bring somebody with me to spar and stuff.

Squat - 45, 135, 245, 245, 245 lbs.
Bench Press - 135, 135, 135 lbs.

Did HIIT for 15 minutes, but decided a change of scenery would be nice, so I ran at Craven's Park this time. I managed to cross Silo and get all the way to Collins by the time I was finished and ran back. I liked this trail because there were a lot of uphills, but there were too many dead-ends.

Also the other day I was able to be Anthony in an arm-wrestling match with my right arm, and then with my left arm. I was unable to do this before lifting weights, so that's a sign of me getting stronger. I think I should star in the sequel to Over the Top. "Over the Top 2: Whey Over."

Squat - 45, 145, 245, 245, 245 lbs.
Military Press - 105, 110, 105 lbs.
Deadlift - 135, 165 lbs.
Rows - 110, 110, 110 lbs.

Squat - 45, 135, 245, 245, 245 lbs.
Bench Press - 135, 135, 135 lbs.
Power Cleans - 110, 110, 110 lbs.
Concentration Curls (per arm) - 35 lbs.

I tried cleaning 115 pounds, and I just could not get it up there, but I was able to do 110 easily.

HIIT for 15 minutes. Pretty excited for sparring.

Squat - 45, 135, 225, 245, 245 lbs.
Military Press - 105, 105, 110 lbs.
Deadlift - 135, 165 lbs.
Rows - 105, 105, 105 lbs.
Seated Leg Press - 85, 90, 90 lbs.

HIIT for 15 minutes. I beat my previous record by about a furlong. Towards the end, as I was getting extremely tired, I had to imagine Heston in front of me stealing my bike, so I was trying to catch him (also, I was listening to the Punch-Out remix). When I finished, I immediately collapsed onto the grass and couldn't move for 3 minutes. It was awesome.

Oh, and in case you don't get the Punch-Out reference:

http://niggastolemybike.ytmnd.com/

Squat - 45, 135, 225, 225, 245 lbs.
Bench Press - 130, 135, 135 lbs.
Power Cleans - 110 lbs.
Incline Press - 45, 95 lbs.

Squat - 45, 135, 225, 225, 245 lbs.
Military Press - 105, 105, 110 lbs.
Deadlift - 135, 165 lbs.
Rows - 105, 105, 105 lbs.

After lifting, I went to Viper Athletics to pick up everything we left behind. All those years of Tetris finally came in handy as I stuffed everything into the bed of my truck.

Squat - 45, 135, 225, 225, 245 lbs.
Bench Press - 130, 130, 135 lbs.

I skipped everything else today. As I got up from the bench press, I started feeling a dull pain on the right side of my back. I'm icing it up as I type this.

HIIT today for 15 minutes + 3 minutes warm up/cool down. I felt a little slower today, just covering two miles. It took everything I had to keep down my breakfast, too.

As of 10:00 PM October 27, I weigh 167.2 pounds, but that's after eating throughout the day, and I was wearing a towel. I'm thinking that I should bulk to about 185, slowly, but I don't know. I'd have to buy A LOT of food. Anyway, here's a cool video.




Cung Le
Height: 5 ft 10 in (178 cm)
Weight: 185 lb (84 kg)
Fighting style: San Shou, Wrestling, Tae kwon do, Viet Vo Dao, Brazilian Jiu Jitsu

Squat - 45, 135, 225, 225, 245 lbs.
Military Press - 110, 110, 110 lbs.
Deadlift - 135, 165 lbs.
Rows - 110, 110, 110 lbs.
Seated Leg Curl - 190, 190, 190 lbs.

+Able to explode into every rep on deadlifts
-Might need to lower the weight on military press. My form was quite sloppy today.

Picked up some protein today. "Super Advance Whey Protein" by Body Fortress. Cookies 'n' Cream. Hopefully this stuff tastes good.

I want to spar more on Sundays. K-1 style.

I went to the YMCA a little bit later than usual. Before I was really done, the free weights area started filling up. My time up there is precious to me, so I wrapped it up early so that I can drink my PWO shake.

Squats - 45, 135, 205, 225, 225, 245 lbs.
Bench Press - 45, 130, 130, 130 lbs.

Notes:
*Go ALL THE WAY DOWN!

There's this guy up there who calls me "Legs" because according to him, I only work my legs, which is completely inaccurate (just look at my log). He only works his upper body, though (I watch him between sets sometimes). He's alright, though, but his friend is a moron.

Later I took Buttercup for a mile walk. Well, I think we ran most of it. I would've taken her further, but my time was cut short, and some little punk kept flirting with my dog.

HIIT for 15 minutes. It was quite cold today, forcing me to don a sweater. I was unable to go quite as fast as last time. I also did not get to stay at the park for too long afterward. As I type this, I'm getting ready to go to some Mansfield fair to promote Taekwondo classes.

Squat - 45, 135, 185, 225, 225, 245 lbs.
Military Press - 45, 110, 110, 110 lbs.
Deadlift - 135, 165 lbs.
Rows - 105, 105, 105 lbs.

Kept to the basics today. I felt like I had already wasted too much time, so I just did what was required. When I got home from the gym, I collapsed onto the couch. It was awesome.

Notes to remember:
*Explode into every repetition.
*Don't wait more than 90 seconds between sets.
*I was unable to push up the very last rep on the military press. Make sure I get every rep before I add more weight.

Did HIIT today for a whopping 15 minutes. That's the first time I've ever gone that long, and it felt great. It's usually recommended that you don't go any longer than that, so now I just have to work on having the fastest sprint humanly possible. Also, I'd like to find a different area to run, preferably one with hills. Afterward I went to the grocery store to pick up a salad, sandwich, and a drink.

I'm going to be the strongest in the world.

Squat - 45, 135, 185, 225, 225, 245 lbs.
Bench Press - 125, 130, 130 lbs.
Power Cleans - 110 lbs.
Incline Press - 45, 95, 105 lbs.
Seated Leg Curl - 175, 180, 180 lbs.

I took Buttercup for a walk today. We went the usual mile, but she ran it pretty fast. Next time, I think I'll take her two miles. Also, I think I'm going to grow a beard until the next tournament. It'll be a symbol of my hard work.

Fought at the Fort Worth International tournament today. I lost, but that tournament was bullshit. None of the judges, nor competitors, have ever been part of a WTF competition. Heston and Travis were the only gold winners from our team, and they fought well. This just means that I have to work harder, so that next time, there will be no doubt in my ability, no doubt that I hit an opponent, and no doubt that they will fear me the next time they see me.

HIIT for 9 minutes. It was pretty chilly, and there was a lot of wind resistance. It was awesome.

Squat - 45, 135, 185, 225, 225, 225 lbs.
Military Press - 45, 100, 105, 105 lbs.
Seated Leg Press - 170, 175, 175 lbs.
DB Rows - 100, 100, 100 lbs.
Deadlift - 135, 165 lbs.
Pull-Ups - Body Weight

Boy, I really took off today. Doing HIIT, I finish my standard five minutes of sprinting/running, and afterward, I would tell myself, "one more set." After that, I would continue to tell myself, "one more set!" I managed to do eight minutes of fast sprinting.

Squat - 45, 135, 185, 225, 225, 225 lbs.
Bench Press - 125, 125, 130 lbs.
Power Cleans - 95, 110 lbs.
Incline Press - 45, 65, 95, 105 lbs.
Seated Leg Curl - 170, 175, 175 lbs.
Weighted Crunch - 145 lbs.
Chin Ups - Body Weight

HIIT today. My body was sore, it felt like it weighed a ton. So yeah...not the best day. I wish to start running on Saturday nights, also.

Squat - 45, 135, 185, 225, 225, 245 lbs.
Bench Press - 125, 125, 125 lbs.
Power Cleans - 95, 110 lbs.
Incline Press - 45, 65, 95 lbs.
Seated Leg Curl - 165, 165, 170 lbs.
Weighted Crunch - 145 lbs.
Chin Ups - Body Weight

Also, for good measure, I threw in a set of decline/twisting crunches. I really liked the way the stimulated my abs, so I think I'll do more of those on my lifting days.

Did HIIT, and managed to push another minute of sprinting. Afterward I attempted to work on Taeguek Pal-jang. Such an irritating form, it is.

Squat - 45, 135, 155, 185, 225, 225, 225 lbs.
Military Press - 100, 100, 105 lbs.
Deadlift - 135, 165 lbs.
Rows - 105, 105, 110 lbs.
Seated Leg Curl - 160, 160, 170 lbs.
Weighted Crunch - 140, 145 lbs.

Did some sparring today. Nobody my size really came to spar, Tanner was the closest one, and we went two rounds. The first round, we both were just warming up, then the second time we picked up the pace. Afterward me and Master Pinaroc went to Lifetime Fitness to hand out brochures for our classes and to answer questions. We got a lot of people interested, and many signed up. Things are looking well for our school.

Squat - 45, 135, 155, 185, 205, 225, 225 lbs.
Bench Press - 45, 65, 120, 125, 125 lbs.
Power Cleans - 95, 105 lbs.
Incline Press - 45, 65, 95, 95 lbs.
Seated Leg Press - 165, 165, 165 lbs.
Weighted Crunch - 140, 140 lbs.

Did HIIT today, then worked on the demonstration, which is today around 7.

Squat - 45, 135, 155, 175, 205, 215, 225 lbs.
Military Press - 100, 100, 100 lbs.
Deadlift - 135, 155 lbs.
Rows - 105, 105, 105 lbs.
Seated Leg Curl - 160, 165, 165 lbs.

Did my HIIT on grass today, rather than pavement. It was MUCH more difficult, but they say it's better for your knees, so it's OK. Afterward, I mowed the backyard.

Squat - 45, 135, 155, 180, 205, 215, 225 lbs.
Bench Press - 45, 65, 120, 120, 125 lbs.
Power Cleans - 105, 110 lbs.
Incline Press - 45, 65, 75, 95 lbs.
Seated Leg Curl - 155, 160, 160 lbs.

Today I managed to go all the way on squats with 225 pounds for one set, and I surprised myself when I managed to bench press my last set without a spotter at all. Also, chocolate flavored Professional Strength Whey tastes much better than vanilla flavored.

Squat - 135, 155, 185, 205, 215, 215 lbs.
Military Press - 95, 100, 100 lbs.
Deadlift - 135, 155 lbs.
Rows - 105 lbs.

Did my running, but man, my body felt like it weighed a ton. Sprinting was much more difficult. I guess I was sore. Afterward, stretched, practiced roundhouse kicks to the head, and experimented with various knee strikes.

Squat - 135, 155, 185, 205, 215, 215 lbs.
Bench Press - 120, 120, 125 lbs.
Power Cleans - 105 lbs.

6 minutes of HIIT today. Boy, I really took off. I can't wait to spar.

Squat - 135, 155, 185, 205, 215 lbs.
Military Press - 95, 100, 100 lbs.
Deadlift - 135, 155 lbs.
Rows - 95, 105, 105 lbs.

I've decided to de-load on my squats a little bit. This way, I can emphasize going ass-to-ground, which will help my progress when I decide to add more weight.

Squat - 135, 185, 205, 215, 215 lbs.
Bench - 115, 120, 120 lbs.
Power Cleans - 105 lbs.

9:42 PM: Did my morning run, but we feeling like crap at the very start, so I only managed five sets of run/sprints with a four minute warm up and cool down. It was probably punishment for skipping the running on Tuesday, but in my defense, I had a cold.

Afterward I took Buttercup to the park to walk her. We went a mile, and every now and then I would make her run as fast as she could. That will teach her to whine all the time.

October 2, I'll be taking part in a martial art demonstration at the new Lifetime Fitness opening up in Mansfield.

October 18 is the Forth Worth International taekwondo tournament. I think this is a good opportunity to test my progress against seniors 18-32.

Breakfast: Three hard boiled egg whites, two slices of wheat toast with peanut butter, an orange, and a bottle of green tea.

Squat: 225 lbs.
Military Press: 95, 100 lbs.
Deadlift: 135, 155 lbs.
Rows: 95, 105 lbs.

I'm feeling pretty strong today, but I feel as if I've stalled on my squats.

1:57 PM: I just got back from taking Buttercup on her first walk. She walked an entire mile, and is now passed out on the floor next to me. I should take her to do my sprints with me.

I'm pleased to see that the YMCA put back the regular squat bar.

Squat - 215, 225 lbs.
Bench Press - 115, 120 lbs.
Power Cleans - 105, 110 lbs.

12:56 PM - The YMCA decided to replace the squat rack/military press bar with some weird, U-shape bar with handles, so I was forced to do my squats on the power cage, and military press while sitting down, forcing me to sacrifice technique. All lifts were performed in 3 sets of 5.

Squat - 225 lbs
Military Press - 95 lbs
Deadlift - 135, 155 lbs
Rows - 95, 105 lbs

Afterward, I started mowing the lawn, but the lawn mower ran out of gas halfway through, so I had to trim the rest of the yard by hand.

3:22 PM - I did HIIT today at around 10:00 AM. I took about four minutes to warm up, then I managed to run/sprint for 6 minutes, at 30 seconds for each interval, then I cooled down for three minutes. I really need to wake up earlier, but I'm always so tired. It's time for a new mattress to sleep on. I've had my current mattress for at least fourteen years, and it's starting to kill my back. So far, all I've had to eat today was a bowl of Special K cereal, a bowl of ramen, and a turkey and cheese sandwich.

9:34 PM - Just returned from my two-hour Taekwon-do training. Sparred John Paul, Coleman, and Heston. I feel I did really well against Heston, though I missed a few opportunities to hit him. His unpredictability makes me a little skittish. John Paul pretty much bested me. I feel this is because I'm too hesitant while fighting him. Coleman is just awkward, but if I'm more aggressive with him, I feel I can pretty much beat him. Afterward, I did 70 push-ups and crunches, then did some kicking drills on the bags, 240 total roundhouse kicks within about 6 minutes.