的射

Ailin'

Went light the past couple of days, but am still very, very, sore. Gonna have to break through this because there's only 4 weeks until the big hiking trip.

112

Tune-up pushes

Bench (4 sets@65kg), push press (4@55kg), dumbbell kickbacks (2@7kg,2@8kg).

Tally. 112

weight: 79.8

111

Just a tune up to knock the rust off.

Chins, bentover rows, lat pulldowns, barbell curls, incline seated dumbbell curls.

Tally. 111

weight: 78.45

110

Friday

Smith machine bench (4x10), smith machine incline (4x10), dumbbell flys (4x12), one-arm cable flys (4x10), alternating one-arm dumbbell overhead press (4x20,20,20,15), one-arm dumbbell kickbacks (4x10ish).

Today (Sunday)

One-legged leg extensions (4 sets), one-legged seated calf raises (4 sets), back extensions (4 sets with 5kg weight), upright rows (4 sets @20kg), reverse flys (5 sets), barbell curls (4 sets @30kg).

Tally. 110

weight: 81.50

108

Sunday:

Deadlifts, chins, barbell shrugs, barbell curls, incline bench dumbbell curls.

Tally. 107

weight: 80.50?

107

Worked out with my friend Chip today.

Smith machine incline bench, smith machine flat bench, dumbbell flys, lat raises, kickbacks.

Tally. 107

weight: 80.50

Man's best training partner

106

Deadlifts (4x5@105kg), bentover rows (4x5@60kg), chins (4x2-3), reverse flys (3x10@8kg), seated dumbbell curls (4@9kg).

Tally. 106

weight: 81.35

105

Bench press (1x2@75, 4x2,1,1@77.5kg), flat dumbbell flys (4@15kg), decline dumbbell press (4@12.5kg), dumbbell lateral raise (4@5kg), triceps pressdown (4@39, 45, 45, 52kg), dumbbell kickbacks (4@7kg).

Tally. 105

weight: 80.75

104

Yesterday

Cleans (4x4-5@45kg), romanian deadlifts (4x5@?), chins (4x3), shrugs (4x8), barbell curls (3x8@30kg).

Tally. 104

weight: 81.05

103

急書

Bench press, push press.

Tally. 103

weight: 79.75*

102

Cleans (4 sets), bentover rows (4x5@75kg), shrugs (4 sets), barbell curls (3x8@30kg).

Tally. 102

weight: 79.65*

*The weight number is soft. worked out on an empty stomach and was a bit dehydrated.

101

Four and a half weeks out. Starting a new diet tomorrow.

Jogged through the park as a warmup.

Bench press (4x2@75kg), push press (4x4@60kg), dumbell kickbacks (3x8@10kg).

Jogged home

Tally. 101

Weight: 80.45 kg

100

Lat pulldowns, bentover barbell rows, squats, calf raises.

Tally. 100

Breaking a pattern

Needed to get one in just to break the string of days without a workout.

Bench 4x2@75kg, push press 4x4@55kg.

Tally. 99

Yesterday

Close grip chins (4 sets), side lateral raise (4 sets), rear delt dumbbell raise (4 sets), seated incline dumbbell curls (4 sets).

Tally. 98

みどりの日 Solo

After feeling much better after my massage on Sunday I took the day off Monday and then totally re-tweaked my shoulder yesterday. It feels a little better today, but it's a good thing I have another massage scheduled for Saturday.

Today:

Push press (4x4@60kg), front delt dumbbell raise (3sets@9kg), incline bench press (4 sets@50kg), flat bench flys (3 sets@12.5kg).

Tally. 97

Auxiliary exercises

Lunges, leg extensions, chins, dumbbell curls.

Tally. 96

Better than nothing

Had a less than satisfying workout yesterday. Not sure if drinking the night before had anything to do with it or if I've not given myself enough rest days. Still it was good to get out, but I'm taking today off.

Bench (5x1@80kg), push press (3x3,1x2@65kg), dumbbell kickbacks (2x8@7kg,2x8@9kg).

Tally. 95

Feeling all right

A typical rainy spring day in Tokyo. Unable (or rather unwilling) to ride my scooter, I took the train to Sendagaya. Misa and I had a meeting at the Shrine at 11:00, so that made Komazawa out ofthe question logistically. Got there a little early, so I had time to hang out at a cafe near the station and have a big, hunking cup of coffee. Due likely to the rain I had the patio to myself, and I was able to get some reading done. Once inside, the free weight area was much less crowded than usual, so I got the power rack right away. The room had been rearranged and the new layout makes much more efficient use of space than before. One other change was a sign saying that rack and smith machine usage is now limited to 20 minutes. Any longer than that and you're required to let the staff know. This should help a lot since there are a few rack hogs that camp out for an hour plus.

Squats (2x5@60,2x5@70), romanian deadlifts (2x5@80,2x5@90), one-arm dumbbel rows (1x5@22,1x5@26,2x5@28), machine chins (4 sets).

Tally. 94

Bigger, stronger, fatter

Put up some good numbers today, but weighed-in at 81 kg. Probably beer water weight, but I'll need to keep an eye on it over the weekend to be sure.

Bench (2x1,2@77.5kg;3x2*,1,1@80kg), push press (1x4@60kg;3x1@65kg), weighted bench dips (4x6@35kg).

Tally. 93

*Got a spot on this one.

Another day, another workout

Getting into a good rhythm. My workouts have been going well with the exception of the continuing knee problem. It seems only to be an issue when doing squats, so I guess I can continue to ignore it for a while longer.

I have 8 weeks (and some change) until the wedding and the arrival of Mark. And while it pains me to tip my hand, I'll say here that from now I'll be kicking things up a notch...bam! With the shortness of time I realize that I need to get in about 12-15 double sessions to make my goal of 150 workouts by wedding time. That means I'll have to get back to hill running. Should be doable as I'm heading into the Golden Week holidays and as such I have a pretty light work schedule for the next two weeks. My goal is 15+ workouts between now and May 7th. If the weather is cooperative I should be able to make it.

Squats (2x5@75kg,2x5@65kg), deadlifts (4x3@120kg), bentover rows (4x6@55kg), chins (4x3), reverse flys (2x8@8kg).

Tally. 92

Pushing through

Had a 'pushes' workout today. My neck/shoulder is still tweaked, but I was able to work through it. I went a little light on the push presses but felt like I could've done more. I'm gearing up to add some high-volume workouts to the mix so wanted to be careful today.

Bench (4x1,2,2,1@77.5kg), push press (3x4@55kg,1x4@60kg), weighted bench dips (4@30kg).

Tally. 91

Playin' hurt

On the last rep of push presses a few days ago there was a mishap. The power rack at Komazawa - there's only one - is less than ideal in that it's got a chinup bar as part of the apparatus. I'm guessing that this is also why it's a bit shorter than most. The confines required some out-of-the-rack thinking initially. What we settled on, is doing the push presses facing away from the mirrors. There's just enough space that way. Anyway, on the last rep I had moved too far forward and the bar was stopped before I could lock out, sending the bar back down and slamming the back of my neck.

I managed to finish up my workout, but my neck/back got increasingly sore that day and as the week wore on. Morning is the worst part of the day and I've woken up with a stiff neck the last three. According to this chart, the problem seems to coincide with my rhomboideus minor. Whatever the hell that means.

Anyway, I worked through the pain today and I feel better for it.

Squats (4x4@65kg), romanian deadlifts (4x5@90kg), single-leg calf raises (4sets@60kg), chins (4x3).

Tally. 90

The pre-wedding bulking phase continues apace

  

Continuing the grind

Bench (4x2@75kg), push press (1x5@55, 4x4@60), weighted bench dips (4sets@30kg).

Tally. 89

Low volume legs and back

Squats (4x5@65kg), deadlifts (3x3@115kg), chins (4x3), bentover rows (4x5@45kg).

Tally. 88

Low-volume pushes

Trying to keep my total up as well as get a little momentum going. I'm gonna change up my workouts pretty soon so I want to fortify my base before that happens.

It seems like the word has gotten out about Komazawa's reopening; it was definitely more crowded today than yesterday. Still, it seems like most of the regulars haven't returned yet. Good for me as I've had free rein w/r/t the power rack.

Bench (4x1-2@75kg), push press (4x3@60kg), dumbbell kickbacks (4 sets, working up to 8kg).

Tally. 87

Another Komazawa workout

Squats (4 sets), deadlifts (working up to 110kg), chins (4x3), underhand grip bentover rows (45kg), one-legged calf raises (4 sets).

Tally. 86

Double update

Two days ago:

Squats (4 sets @65 kg), deadlifts (4 sets 105 kg), chins (4 sets).

Today:

Bench (2,1,2,2,1@75kg), push press (4 sets working up to 60 kg), weighted bench dips (4 sets working up 30 kg).

Tally. 85

Solo pushes

First workout back at the recently re-opened Komazawa gym. No change in the equipment, but the locker room has changed cosmetically. It seems like the word may not be out since there were few people. Did see my boy Aaron Hassell, though.

Bench, smith machine militarys, bench dips.

Tally. 83