Long time no update, friends. Needless to say, I've been training vigilantly, and I'm hitting the gym harder than ever. I haven't had much motivation to update this lately due to nothing too interesting happening, except for a few number changes. Hopefully I'll get so spar an old high school buddy of mine name Vandy before he goes to boot camp. He promises that we'll spar before he leaves and when he gets back, so I'm excited for that.

Squat:
1 x 10 ... 45 lbs.
5 x 5 ... 135, 225, 245, 245, 250 lbs.

Press:
5 x 5 ... 45, 65, 105, 105, 110 lbs.

Deadlift:
1 x 5 ... 225 lbs.

Hey! Boy, it's been a while. These last three weeks have been hectic, but now I'm back on the saddle.

Squat:
1 x 10 ... 45 lbs.
5 x 5 ... 135, 225, 245, 245, 245 lbs.
>Definitely loss some strength here. Gotta pick it back up.

Bench Press:
1 x 10 ... 45 lbs.
3 x 5 ... 135, 140, 145 lbs.
>Also lost some strength here. Noticing a pattern?

Power Cleans:
1 x 5 ... 115 lbs.
>These came fairly easy.

Squat:
1 x 10 ... 45 lbs.
5 x 5 ... 135, 225, 260, 260, 265 lbs.

Bench Press:
1 x 10 ... 45 lbs.
3 x 5 ... 95, 140, 145 lbs.
1 x 3 ... 150 lbs.

Power Cleans:
1 x 3 ... 125 lbs.

Tabat HIIT for seven minutes this morning. It was pretty cold, but I've ran in worse. My shins/calves were extremely tired and sore though, and I was unable to move very fast at all.

Meal 1 : 596 calories

Squat:
1 x 10 ... 45 lbs.
5 x 5 ... 135, 225, 255, 260, 260 lbs.

Press:
5 x 5 ... 45, 65, 105, 110, 115 lbs.

Deadlift:
1 x 5 ... 225 lbs.

Meal 2 : 200 calories

Meal 3 : 665 calories

Meal 4 : Not sure how many calories. I had a decent-sized bowl of Hamburger Helper.

I'm using this blog to keep track of calories for a little bit. I'm trying to cut some weight for the tournaments this year.

Meal 1 : 596 calories

HIIT for 7 minutes at 1:2 ratio. Quite pleased with the speed at which I moved today.

Meal 2 : 430 calories

Meal 3 : 250 calories

Meal 4 : 560 calories

Meal 5 : 385 calories

Meal 6 : 1 bagle (210 calories), and a lot of cottage cheese, raspberries. I did not find much point in recording the calorie count for this last meal.

Squat:
1 x 10 ... 45 lbs.
5 x 5 ... 135, 225, 255, 255, 260 lbs.

Bench Press:
1 x 10 ... 45 lbs.
2 x 5 ... 95, 135 lbs.
1 x 4 ... 140 lbs.
1 x 5 ... 145 lbs.

Power Cleans:
1 x 5 ... 120 lbs.

Squat:
1 x 10 ... 45 lbs.
5 x 5 ... 135, 225, 255, 255, 255 lbs.

Military Press:
1 x 8 ... 45 lbs.
3 x 5 ... 105, 110, 110 lbs.

Deadlift:
1 x 5 ... 220 lbs.
>Each day I do deadlifts, I'll increase the weight by five pounds. I felt strong doing these today.

Rows:
3 x 5 ... 110, 110, 115 lbs.

HIIT for 6 minutes today. I've changed up the intervals rather than jog:sprint being 30:30, it is now 10:20. So it's gone from a 1:1 ratio to 1:2. Much more difficult, my legs were burning afterward.

Squat:
1 x 10 ... 45 lbs.
5 x 5 ... 135, 225, 245, 255, 255 lbs.

Bench Press:
1 x 10 ... 45 lbs.
2 x 5 ... 95, 135 lbs.
1 x 4 ... 140 lbs.
1 x 3 ... 145 lbs.

Power Cleans:
1 x 5 ... 115 lbs.
>Time to move up five pounds next session.

Note to self: Don't block side kicks with face.

Squat:
1 x 10 ... 45 lbs.
5 x 5 ... 135, 225, 245, 255, 255 lbs.

Military Press:
1 x 8 ... 45 lbs.
3 x 5 ... 105, 105, 110 lbs.

Deadlift:
1 x 5 ... 210 lbs.

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

Pull Ups (Palms Facing In):
BW - Pyramid ... 4, 3, 2, 1
>My arms were completely fried today.

Tonight, I should be training with Heston and Travis after teaching classes. This is going to be a blast.

I'm also one season away from owning every episode of Dragon Ball Z. Here is the box art for the last season, coming out in May I believe.

Squat:
1 x 10 ... 45 lbs.
5 x 5 ... 135, 225, 255, 255, 255 lbs.

Bench Press:
1 x 10 ... 45 lbs.
3 x 5 ... 95, 135, 140 lbs.
1 x 3 ... 145 lbs.

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

Pull Ups (Palms Facing In):
BW - Pyramid ... 4, 3, 2, 1, 2, 3, 4

Squat:
1 x 10 ... 45 lbs.
5 x 5 ... 135, 225, 245, 255, 255 lbs.

Military Press:
1 x 8 ... 45 lbs.
3 x 5 ... 105, 105, 110 lbs.

Deadlift:
1 x 5 ... 210 lbs.

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

Hammer Curls:
2 x 5 ... 30 lbs. (dumbbells)

One of the personal trainers approached me in between sets of rows and told me I needed to put my shoes back on. Lucky for him, I was done with the squats and deadlifts, but if anyone tries to approach me while I do those, I'm giving it to them.

Squat:
1 x 10 ... 45 lbs.
5 x 5 ... 135, 225, 245, 245, 255 lbs.

Bench Press:
1 x 10 ... 45 lbs.
4 x 5 ... 95, 135, 135, 140 lbs.

Power Cleans:
1 x 5 ... 110 lbs.

Pull Ups (Palms in):
Pyramid - BW - 3, 2, 1, 2, 3

All in all, not too bad of a day after coming off from a two week break due to a cold. I swear, if it's not one thing trying to stop me, it's another.

The clever combatant imposes his will on the enemy, but does not allow the enemy's will to be imposed on him.
-Sun Tzu

Squat:
1 x 10 ... 45 lbs.
5 x 5 ... 135, 225, 245, 255, 255 lbs.

Military Press:
1 x 7 ... 45 lbs.
4 x 5 ... 65, 105, 105, 105 lbs.

Deadlift:
1 x 5 ... 205 lbs.
>I really surprised myself on this one.

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

Hammer Curls:
3 x 5 ... 30 lbs. (dumbbells)

Squat:
1 x 10 ... 45 lbs.
5 x 5 ... 135, 225, 245, 245, 250 lbs.

Bench Press:
1 x 10 ... 45 lbs.
4 x 5 ... 95, 135, 135, 140 lbs.
>On the very last set, I almost completely lost momentum on the third rep when I let my right arm relax for a split second, forcing the right side of the barbell to quickly fall down. I almost fell off the bench. This made the last two reps difficult, but I managed to do them.

Power Cleans:
1 x 5 ... 105 lbs.
>I should have been able to do more, but I took too long of a break from doing these. No more breaks.

Chin Ups (Palm facing in):
Pyramid ... 3, 2, 1, 2, 3

Hammer Curls:
1 x 10 ... 20 lbs.
1 x 10 ... 25 lbs.
>There's no doubt I can do these at a heavier weight.

Skull Crushers:
1 x 5 ... 50 lbs.


All in all, not a bad day, especially when compared to my last few sessions, which I haven't done a great job in recording. I must always keep my progress strong. I have no time to get weak.

Squat:
1 x 10 ... 45 lbs.
21 x 5 ... 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 245, 245, 245 lbs.
>Waaaay too much volume, hahaha.

Bench Press:
1 x 10 ... 45 lbs.
11 x 5 ... 55, 65, 75, 85, 95, 105, 115, 125, 135, 135, 135 lbs.
>Same as squat.

Squat:
1 x 10 ... 45 lbs.
9 x 5 ... 95, 135, 155, 185, 205, 225, 275, 275, 275 lbs.

Military Press:
1 x 10 ... 45 lbs.
3 x 5 ... 105, 105, 110 lbs.

Deadlift:
2 x 5 ... 95, 135 lbs.
1 x 3 ... 195 lbs.

Pendalay Rows:
3 x 5 ... 105, 105, 110 lbs.

Chinups (Palms facing in):
BW: Pyramid ... 3, 2, 1, 2, 3

HIIT for 15 minutes.  Last night I rode on the stationary bike at Lifetime Fitness with Master Pinaroc.  Went for about 30 minutes on a +9 incline.

Squat:

1 x 10 ... 45 lbs.

10 x 5 ... 115, 135, 155, 185, 215, 225, 245, 275, 275, 275 lbs.

>Included a lot of warm-up sets today.  It felt better increasing gradually, but by the time I got to my top weights, I was pretty tired.

Bench Press:

1 x 10 ... 45 lbs.

4 x 5 ... 65, 95, 135, 135 lbs.

1 x 4 ... 135 lbs.

>On the last set, I didn't feel too comfortable trying to get up the last repetition without a spotter, so I called it quits after 4.

I was going to do power cleans, but some guy took the last bar right before I can get to it, and I wasn't in the mood to wait.

HIIT for 15 minutes.  Having a difficult time breaking my speed record.

This is something I found on a message board I frequent.  In a way, I kinda agree with it:

"Sex weakens the mind and turns you into a girly wussbag. 

Spawning is for amphibians. Real men care about one thing only - fighting.

1, 2, 3, 4
Every night I pray for war
5, 6, 7, 8
Burn, kill, mutilate

Strength is the only thing that matters in this world. Everything else is just a delusion for the weak. There's only one certainty in life: the strong man stands above and conquers all."

Squat:

6 x 5 ... 95, 135, 225, 275, 275, 275 lbs.

Military Press:

4 x 5 ... 95, 105, 105, 110 lbs.

Deadlift:

2 x 5 ... 110, 135 lbs.

1 x 3 ... 195 lbs.

And after that, I was too hungry to do anything else.

Squat:

6 x 5 ... 45, 135, 225, 275, 275, 275 lbs.

>Now that I'm doing 275 for three sets, it's time to focus once again on going ATG.

Bench Press:

5 x 5 ... 45, 95, 135, 135, 135 lbs.

>Much better than Monday.  This time, I really focused on finishing these sets, every repetition with superb form.

Power Cleans:

1 x 1/2 ... 120 lbs.

>Yeah...was pretty tired after the other lifts.

HIIT for fifteen minutes.  I decided to take a little extra time to warm up/cool down.

Squat:

1 x 10 ... 45 lbs.

5 x 5 ... 135, 205, 245, 275, 275 lbs.

Military Press:

1 x 5 ... 105 lbs.

1 x 3 ... 105 lbs.

1 x 5 ... 105 lbs.

>Failed on the 4th repetition on the second set

Deadlift:

1 x 5 ... 135 lbs.

1 x 3 ... 195 lbs.

Skullcrushers:

1 x 5 ... 45 lbs.

>This was my very first time performing this exercise.  I feel like I can do more weight, but I was using a regular-length barbell, and it was a bit wobbly.  

HIIT for 15 minutes at Stovall.  It was freezing out there, you'd have to be crazy to choose to run outside.  My body, sore from yesterday, felt like it weighed a ton.  It was awesome.

I'm glad the holidays are over.  No more distractions. 

Squat:

6 x 5 ... 45, 135, 205, 245, 245, 275 lbs.

Bench Press:

5 x 5 ... 45, 65, 95, 135, 135 lbs.

>I'm still having much difficulty on these.  Must look into ways of improving.  

Power Cleans:

1 x 5 ... 115 lbs.

>Felt great on these.  Time to move up.