的射

58

Bench w/bands (working up to max single at 75), incline bench (4 sets), cable pressdowns (4 sets), db kickbacks.

Weight: 79.1

57

56

Incline bench w/bands, bench (working up to max single at 80 kg), db seated militarys, triceps cable pressdowns.

Weight: 78.25

54+55

Hiking up to 七ツ石山小屋

Time: 2:53:42

7.04 km

Hiking down

Time: 1:17:48

5.27 km*

* Stopped the GPS a bit shy of the bus stop. I stopped for a constitutional.

53

Squats, leg curls, calf raises, russian twists, situps.

Weight: 79.35

52

The other day

Walked around the Chichibu (浦山口 actually) area for 2+ hours.

6.72 km

2:02:09

737 kcal

50+51

The other day

Chins to failure, 300 meter dash (4 rounds).

2-hour walk (w/Misa) with backpack.

48+49

Yesterday

Incline bench, machine pulldowns, hammer curls, cable pressdowns.

Weight: 79.4

Today

Deadlifts, leg extensions, leg curls.

Weight: 79.7

47

Squats, leg extensions, leg curls, cal raises.

Weight: 77.8

46

Smith machine bench, smith machine inclines, lat pulldown, .

Weight: 78.55

45

10 mins. treadmill

Smith machine squats (working up to 77?), single leg extensions.

Weight: 77.7

43+44

Last Saturday

Smith machine bench, smith machine incline, leg curls, leg extensions, cable triceps pushdowns.

Weight: 77.65

Today

Bench w/bands, db seated militarys, db one-arm rows, rear delt machine.

Weight: 77.9

Now a full 5 kgs heavier than two months ago, and as heavy as I've been since June. Back to the low-carb diet...

Explosiveness, Speed

42

Squats, single leg curls, single leg extensions.

Weight: 77.55

Back from the States and just trying to get in some tuneup workouts. Gain back some base strength.

41

Cable lat pulldowns, db bench press, db seated militarys.

Hotel workout. Need to get ready to get back on the horse again.

40

Squats, romanian deadlifts, seated calf raises.

Hit the Gold's Gym in Natick.   

39

Squats (working up to 85), single leg curls, single leg extensions, back extensions.

Weight: 77.45

Knee gave me some grief when I attempted 95 for the squat and so I stopped there. Not terrible, just the same feeling of no push strength. I think I'm gonna have to bite the bullet and see a doctor when we get back from our trip. Hopefully there's some rehab I can do.

Hoping for one last upper body workout tomorrow eve and then it's airport bound.

38

Bench with bands, incline db press, cable pressdowns, db hammer curls, concentration curls.

Weight: 77.5

36+37

The other day:

Smith machine bench (working up to max single at 82), standing cable flys, machine reverse flys, cable pressdowns.

Yesterday

Deadlifts (working up to max single of 125 PB), single leg curls, single leg extensions, weighted decline russian twists.

Weight: 77.0

Personal Best

Boxing punch vs. Martial Arts punch

A great explanation of the effectiveness of martial arts technique by Michael Jai White.

Speed

35

Bench press w/bands (3x3 close grip, 3x3 normal, 3x3 wide), seated db press (5x5@12.5), neutral grip chins (4x3), cable pressdowns (4x6@39), db hammer curls (2x8@12.5,2x6-8@15), db concentration curls (4 drops sets @10,9)

Weight: 76.8

Explosiveness

34

Squats

1x5@65

1x5@75

1x3@85

1x1@95

1x1@105

Single leg extensions (4x8), single leg curls (4x8), back extensions (3 sets).

Weight: 76.00

33 - Bench Max 5

Bench

1x5@55

1x5@60

1x5@65

1x5@70

1x2@75

inlcine db press, nose breakers, lat pulldowns, seated rows.

Weight: 77.1

Revelation

My legs haven't hurt like this in a dog's age. 40 兎飛び and I'm a mess.

32

10 mins. treadmill warmup

兎跳び (8x5), single leg extensions (4x5), single leg curls (4x5-6), hammer curls (3x8@12.5), concentration curls (3x8@9)

Weight: 75.65

Explosiveness

31

Smith machine bench (8x5@37), smith machine incline bench (6x6@27), lying db triceps extensions (5x5@5), lat pulldowns (5x5@37).

Weight: 76.05

Explosiveness, Speed

30

Deadlifts (working up to 120 PB*), leg extensions (3 sets), leg curls (3 sets).

Weight: 75.15

*For regular deadlifts not sumo deadlifts.

Personal Best

29

Bench (working up to max single at 80), incline db press (working up to 20 kg), cable pressdowns (4 sets), db kickbacks (4 sets@9).

Weight: 76.05

Still a bit green from Tuesday night's nomikai, but forced myself to workout anyway. Need to have a few good days on the diet and with adequate sleep. Feeling very, very weak.

28

Dynamic legs

Box squats (8x3@55*), single leg extensions (4x5), standing hyper (4 sets), calf raises (4x5@70).

Weight: 76.7

* Lowering the weight helped my form a bit this time. I was better able to explode off the bench. Have to remember that more isn't necessarily better.

27

Dynamic Bench Day

Bench w/bands (3x3 wide, 3x3 normal, 3x3 close-grip @ 45), seated db militarys (5x5@12.5), lying db extensions (4x4@5).

Weight: 76.05

Explosiveness, Speed

26

Good Mornings (working up to a max of 75), pull throughs (3x10), neutral grip lat pulldowns (4x8-10), seated rows (2x8), reverse flys (3x8@10), standing barbell curls (3x10), db hammer curls (3x10@12.5).

Weght: 75.15

25

Bench press (working up to a max single of 80*), incline db press, decline db press, lying db extensions, cable pressdowns.

Weight: 75.6

*Just missed 87.5 today. Definitely within two weeks. Also, got a tip from my Turkish buddy on the staff. He showed me how to incorporate legs into my bench press form. It's gonna take a lot of practice.