2011 Wrap-Up

I've had perpetual success this year. The workouts were many and my valor was undeniable. In barbell back squats. I started them in June. In Late August I got the right squat depth down. I started with 1 set of 12 reps and got to 195lb. I decreased reps and used less weight. I reset again at 8 reps of 140lb, increasing 5lb each workout and reset at 185lb. I started at 2 sets of 135lb (8, 10) and utilized low-bar position instead of high-bar, and have gotten to 2 sets of 180lb. I should break 200lb this run (Jan 2nd).

Pull-Ups, I started the year with the most experience, being able to do 100 pull-ups in one workout. I switched to using a thicker pull-up bar, which I preferred because I found thinner bars although they allowed for a better grip, it made my hands ache and feel crippled. Now with the thicker bar, it took me a few months to get my reps just as high. It lead to better forearm development. Also the bar I switched to doesn't have a close-grip available, there's a gap that forces you to take a shoulder width grip. I felt stronger with a closer grip, I believe because of the more biceps use. I hit my peak of 127 pull-ups in one session. My reps fell dramatically; my body refusing to go high rep anymore. In May, I realized my joints preferred less reps of pull-ups regardless of my favoring them. I had been getting elbow pain from the high reps, which went away with the lower reps (24-30). Having waited far too long, in October I finally accured a dipping belt that I could use for weighted pull-ups. I started with 10lb and increased by 5lb each workout, usually 3 sessions a week. I raced to 8 reps of 75lb and also hit 5 reps of 90lb. I'm not sure where to with these. I'm doing a reset, and I'm at 8 reps of 60lb, but it's proving too difficult. My chin-ups and dips follow the same routine as my pull-ups.

I found a triceps exercise I actually like - dumbbell triceps extensions. I've done 8 reps of 80lb and 4 reps 100lb. Only 2 years ago, I struggled to pick up a 35lb dumbbell. Now, everything feels like 15lb unless it's 80lb+. I've begun using heavier weight on lateral raises. I just started incline dumbbell curls and using both the abductor and adductor machines.

In Good Mornings, I've gone up and down in weight between 50-95lb. I only recently switched to bent-knee, which is allowing me to lift more weight. In bent rows, I sailed into the 100s and I'm now going past 8 reps of 165lb easily (switched to straps). In rear delt rows, I plateued at 90lb, then pushed past it to 8 reps of 120lb and I'm steadily going up.  In shrugs, I got to 12 reps of 145lb, and ended the year with 8 reps of 220lb, 10 reps of 200lb. They've become one of my best lifts. I think I'll row 200lb easily next year as well as rear delt row 200lb.

Calf Raises, I've chosen to very slowly climb up and I'm currently at 4 sets of 8 reps of 155lb. I could easily do these 300lb and have, but I'm doing a slow grind to ensure the best technique I can manage.

In Deadlifts, I started in May at 12 reps of 135lb, and I knew it would be a good life for me. I got to 6 reps of 245 before resetting to 135 again. My deadlift had been suffering because of the damage my lower back was taking from squats as well. I finished the year at 8 reps of 305lb, and will hit 315lb (3 45lb plates each side) before the year ends.

In Bench Press. I got my 1 rep max at 245lb and proceeded to fail 250lb three separate times in a row. I added decline and incline bench press, switched to 12 reps, and got stuck around 180lb. I reset twice more, topping out at 170lb. In October, I really swithced technique to a more arched back, more leg tightness, and pinning and holding my shoulders back, and more tightness in the chest. I recently have been developing my triceps use by really shifting the weight to the triceps to blow them up in lockout.

I started Military Press and got to 8 reps of 95lb before resetting. I recently pressed 8 reps of 110lb and 3 reps of 125lb. Other noteable lifts include 2 reps of 150lb Zercher Squats on the 7th time I tried them. Hack Squats have just come to my attention. I'm at 8 reps of 145lb, andI'm finding depth very challenging. I began running in October and started at 1.1 miles, then did 5 sessions of .7 miles then resumed 1.1 miles with 4 sessions, then did 1.6 miles for 3 sessions. This past Friday I ran 2 miles in 15 minutes and 9 seconds and there were moderate hills. My goal in running is to hit 20 minutes. I'm guessing it'll be 2.6 miles. Perhaps I'll aim for 30 minutes after acheiving 20 minutes. I don't want to run for hours as weight training and building muscle is my priority.

Aside from exercises, I've been continuing Muscle Control on a daily basis. I've also incorporated foam rolling into my lifestyle. I use it every day I'm not training. I just recently started using straps on all my pulling exercises (not pull-ups, not yet anyway). I gained 15lb this year to make my weight 180lb. The year before I gained 25lb (I was underweight).

My goals for next year are to hit each exercise 8 reps:
deadlift 400lb, shrugs 400lb
squat 300lb, row 300lb, calf raise 300lb
bench 275lb, rear delt row 250lb
zercher squat 225lb, military press 225lb, good morning 200lb

BLACKBERRY

Back Squats, Zercher Squats, and Deadlifts

The Evolution of My Workout Routine

I could not grasp the depth of the bodybuilding culture when I had first began seriously working out. I wasn't even aware that I was going to transition from push-up circuits to actual bodybuilding. It's been just over a year since I decided to train legs. It took me a solid 6 months of only upper body training to realize I needed to train my legs. Back then, I found a perfect harmony between push-ups and pull-ups, and coasted that way for too long. I was weary of joining a gym because I felt my strength wasn't impressive enough and that all I needed were bodyweight exercises. With them alone and no weight training, I had put on about twenty pounds of muscle. I saw no end to where I could take push-ups and pull-ups, but my body did see the end. I maxed out at 70 push-ups and 128 pull-ups. After these high numbers, my body resisted both of my beloved movements. My joints were worn and I was grossly overtrained. I attempted to reach my high numbers again, and got nowhere close to where I was at my peak. I knew I needed to make drastic change, and I did by adding bench press and curls.

Everything I read online told me to do the compound exercises, but I was hesitant at first. I had been eager to squats, and first tried with dumbbells. I didn't realize it at the time, but I didn't have heavy enough weight (2x21lb dbs), nor did I understand squatting technique. This resulted in injury everytime I attempted squats. I deadlifted dumbbells as well (same weight), and was better off than squats, but still hadn't found a groove. I switched my leg training to leg press and quickly worked my way up to pressing the whole stack (200lb). I was doing too many isolation exercises and neglecting my compounds. After learning about muscle anatomy more, I added tons of exercises to my routine and created these 2 hour+ workouts, where I became overtrained, and had joint soreness, my central nervous system was always fried, as well as my grip.

I learned through reeling back my exercises, dropping them, that I had more stength and energy for the remaining exercises. This came to me like an epiphany. I realized simplicity is efficient, and that you can't focus on a large number of exercises, especially not as a beginner. I really felt like I had a great mind-muscle connection with push-ups and pull-ups that I wasn't attaining with the numerous new exercises I added. I chose very carefully which exercises to drop, leaving myself with the exercises that were most efficient and ones that I liked. Ultimately this came to me having fewer exercises and utilizing the compound exercises. I learned to barbell back squat and barbell deadlift, and recently learned more barbell leg exercises: hack squat, zercher squat, good mornings, and stiff-leg deadlifts. I started weighted pull-ups and weighted dips. For flexibility and recovery, I learned Tibetan Yoga, Hindu Yoga, Muscle Control, and Foam Rolling.

I switched from working out 3 days a week to 2 days a week. I found I was overtraining with 3 days. I've really learned to feel the power in squats. I now begin each workout with them as they are the king of exercises.

I don't believe I've said one sentence about food, but a calorie excess is necessary for muscle growth. This is my current supplement stack: controlled labs orange triad multivitamin, sci-fit kre-alklyn creatine, muscle milk protein powder, monster amino intraworkout, glycergrow preworkout, fish oil, vitamin a/b/c/d/e/k, ginkgo bilboa, supreme power (mushroom extracts), amino acid pills (before sleep) [beta carotene for a, 1000mg vitamin c].

10-26-11 Update

          I had set a goal of doing 45lb weighted pull-ups, chin-ups, and dips before Halloween, and I did it. I wasn't satisfied much with my performance. I'm going for 50lb at 8 reps each tomorrow morning. I've just rested 5 days from my last workout. The Deadlifts and parallel bar - reverse leg lifts did my lower back in. I still felt growth off the rest, so I don't even consider it injury. I'm going to try to barbell squat my body-weight for 8 reps, going below parallel each rep (170lb). It'll have been ten days since I did this routine. My recent traveling left me little time at the gym. I had the choice of wasting my energy and muscles on inferior lighter weights, or to just use the time to rest and focus on wrist strengthening, grip strength, and Muscle Control.

          With Muscle Control, I feel like I'm doing the same routine laboriously for a long duration (weeks), yet before Iknow it, my routine has changed and evolved. I hit upon different angles and have crafted new shapes in which to focus on. I've noticed that muscles are only consistent for a certain duration of time.  Your strength this week is not your strength next week. Things slowly change over time, and then they change very fast, and certain things become impossible that were once daily and nearly effortless. I believe there's an intelligence that goes along with recovering from those times. The ability to roll into other types of exercises or training methods. Your body knows things far before your mind knows them.

          Two muscle regions I had difficulty learning were the thoracic and abdominal. The same maneuver to contract these muscles applies to both. If you stand with your heels together and toes pointed out, and you place your arms horizontal and in front of you with your hands turned inward as if you were going to try and pry your own rib cage open. Lean forward slightly, and for the chest, pretend you're ripping your sternum apart horizontally, and pull apart slowly keeping tension until your arms are fully out in crucifix position, and in that pose, I close my hands and arms and end in the starting position. I find if you don't do this, your energy can abruptly leave and your tension can get cut too short. For the abs, do the same, but lower your hand to hovering over the abdominal region, and spread into a lower arm crucifix.

Weighted Pull-Ups Progression

Often in life, there are these magical moments: deja vu, out-of-body experience, omens, and curses. These things aren't scientifically true, but we experience them nonetheless. I've noticed that the future can bleed into the past, and you can prepare yourself before these type of stellar moments.

I've intended to train the weighted pull-ups for the last ten months. I thoroughly enjoy pull-ups, and having trained them for 14 months consecutively, I had varied the rep range and gotten very comfortable in them. I did go through injuries in my elbows and shoulders (rotator cuff), but I've evolved my technique and adjusted my routine so that I'm recovering very quickly. At first my goal with pull-ups was to do as many reps in one session as I could possibly do, and this was the method I employed on push-ups when I began training.

The high rep pull-ups gave a great lat pump, and they gave me a lot of mental confidence. Once I passed the 100 mark of reps in a session, each workout was so mentally draining and demanding that my body wasn't going to let me to continue that style. I capped out at 127, and was injured from it. I knew when I had recovered that high reps was too injury-prone and hard on the joints. In many exercises, you progress in weight every session, and this is great for muscle building. So I knew, after dodging buying a dipping belt for so long, I had to invest, and I did. I got the Ironmind De Riguer Dipping Belt. It's said to be able to hold 1000lb. The nylon ones I looked at couldn't hold more than 50 pounds and the leather ones not more than 100lb. It's a vouched for product, so I went for it, and it's working out great.

I've only been doing the weighted pull-ups for half a month (15 days). I started at the 10lb plate, because I figured that anything lower would be an insult to myself. I did 2-3 pull-up sessions a week, adding 5lb per session. This past Friday I did 8*35lb for 2 sets. Tomorrow I do 8*40lb for 2 sets. I'm going to go on a trip and returning Thursday to hit 8*45lb plate for 2 sets. I'm not sure where I'll cap out, but I can tell by my quick advancement in them that my strength easily carried over to these. I think it was to my advantage to do them body-weight only for so long because I've really ironed out my technique to get my chest to the bar. I haven't sacrificed any bit of my form yet, and I think that's valuable and highly efficient.

Deadlift, Bench Press, Pull-Ups, Chin-Ups, and Dips

This Week's Workout Routine