Fitness Log #21

Day 21: Nov 20, 2009

Squats - 5x5@80kgs

Bench Press - 5x5@60kgs

Inverted Rows - 3xF(?)@Bodyweight only

Push-ups - 3xF(?)@Bodyweight only

Reverse crunches - 3x15

Squats can now increase in weight! It is heavy but I feel we can start progressing and start getting nearer 1.5x bodyweight (~105kgs)

Bench press is ready for weight increase as well. Performed the planche style push ups and its a good variety and kept me pushing more.

Fitness Log #20

Day 19: Nov 13, 2009

Squats - 5x5@80kgs?

Bench Press - 5x5@60kgs

Inverted Rows - 3xF(?)@Bodyweight only

Push-ups - 3xF(?)@Bodyweight only

Reverse crunches - 3x15

I forgot to log this one. Can probably improve on the bench press in terms of weight. Getting bored on the inverted rows and push ups. Might consider push-ups related to doing planche's with the hands nearer the waist.

Day 20: Nov 16, 2009

Squats - 5x5@80kgs

Overhead Press - 5x5@40kgs

Deadlifts - 4x1@100kgs

Chin-ups - 3xF@Bodyweight only

Advanced Prone Bridges - 3x30sec

Squats became better after reading Mark Ripptoe's Starting Strength. Proper technique goes a long way! OHP are back to the way I initially experienced it, time to add weight.

Deadlifts where better this time out. No hesitation, just doing it. Grip failed us yet again. Can only do 2 successive lifts.

Did a variation of the prone bridges which involves moving 4 plates from one side to the other. A lot more difficult... and fun.

Fitness Log #19 aka The Curse of the Cake

Day 16: Nov 9, 2009

Squats - 5x5@80kgs

Overhead Press - 5x5@40kgs

Deadlifts - 4x1@97.5kgs

Pull-ups - 3xF@Bodyweight only

Prone Bridges - 3x30sec

Huge jump in weights from last time out. did 80kg squats and at 67kg body weight that is almost 1.2x my own weight. Our goal is to reach 1.5x bodyweight which is a little over the magic 100kgs. The squats were ok, a little off on the form on a few occassions but not too bad.

OHP was more difficult than last time despite having the same weight, perhaps I burned out on the squats or the huge serving of cake an hour before workout did me in.

Deadlifts were again decent, grip becoming the main issue again.

Fitness Log #18

Day 17: Oct 30, 2009

Squats - 5x5@75kgs

Bench Press - 5x5@40kgs

Inverted Rows - 3xF(12, 10, 8)@Bodyweight only

Push-ups - 3xF(12,12,12)@Bodyweight only

Reverse crunches - 3x15

Only workout for the week, although I attended another of Jacky's (and Richard's) Dance! Dance! class and release 2.0 of Neo's Body flow.

Increased weight of squats but I was not fully satisfied with my form. Bench press was ok despite changing my grip from a no thumb grip to a "normal" one.

I'm getting bored with the inverted rows and push ups... perhaps adding weight is in order?

Fitness Log #17

Day 16: Oct 30, 2009

Squats - 5x5@70kgs

Overhead Press - 5x5@40kgs

Deadlifts - 1x3@90kgs

Pull-ups - 3xF@Bodyweight only

Prone Bridges - 3x1min

Since the OHP sucked last time I did some research on how to perform the exercise properly and found out that we've been doing Push Presses and was not doing OHPs correctly. So we scaled it back to 40kgs and concentrated on doing the form properly.

Squats were pretty good, a couple of reps were not as good but overall it was ok. We might add 2.5kgs next week so we can start progressing. Deadlifts were also decent, not as good as last time but decent. Our grip started failing on us on the second/third rep so we need to work on that.

In other aspects, yoga is starting to get exciting with new poses release 2.0 is scheduled for next week if I am not mistaken. I also joined Jacky's Dance! Dance! class and while I enjoyed it, I might not be able to join the next sessions as that means skipping more of the gym training (I've done only 4 workouts in 2 weeks which is not good).

Either that or I work out on the weekends....

Exploring Dublin Part II

With Socs off to work, I was left to explore Dublin on my own. It's always a little unnerving to go about a new city alone as even crossing the street poses unique challenges. Luckily Dublin city authorities helped out on that regard.

So I set off to see more of "newer" parts of Dublin first and explore that area. It is actually an older part of Dublin that used to be more of a docklands/warehouse area but is now the up and coming place where more modern apartments are being built up and the development of their financial district.

Armed with the knowledge I gathered from the River Liffey Tour, I went back and took a closer look at some of the attractions along the river. Walking along the North side, I saw a couple of nice bridges, the James Joyce Bridge which bounced up and down from the pedestrians walking over it and the new (and unfinished) Samuel Becket Bridge which is reminiscent of a harp, an icon for anything Irish (see the Guinness beer, their coat of arms etc)

And since the River Liffey was the lifeblood of Dublin, it also showcased a replica of Jeanie Johnston (a really old boat) that offers sailing training trips, which is something to look forward to if and when I relocate.

And then there was the Famine Statues, sometime in Dublin's history there was a great Famine and is constantly reminded by memorials such as this.

A quick walk back to the apartment made me pass by the Court House and a few more bridges before I got to the familiar city center.

Fitness Log #16 aka I'm Back

Day 15: Oct 26, 2009

Squats - 5x5@70kgs

Overhead Press - 5x5@45kgs

Deadlifts - 1x3@90kgs

Pull-ups - 3xF(12, 8, 6) @Bodyweight only

Prone Bridges - 3x30sec

Jason and I decided to go and do 70kg squats today. Despite my leg not being 100% I was able to do relatively good reps in. We are planning on sticking to 70kgs this week and increment by 2.5kgs next week so as not to shock the body.

OHP still sucked a bit, but with spotters we were able to get the reps done. 90kgs of deadlift was better this time. Probably the psychological effect of having a spotter adds something. Although the 3rd rep was not in good form according to Jason.

Fitness Log #15

Day 14: Oct 23, 2009

Squats - 5x5@65kgs

Bench Press - 5x5@55kgs

Inverted Row - 3xF(15, 12, 8) @Bodyweight only

Push ups - 3xF(15, 15, 15) @Bodyweight only

Reverse Crunches - 3x12

Forced myself to the gym this time. Mediocre performance on everything except Bench Press. I was taking care of my leg and was not really in the mood, I just needed to log my second workout for the week.

Exploring Dublin Part I

The first few days of my two week vacation in Dublin was getting my bearings and exploring the city. Socs and I went for a quick and dirty walk of the city enter and the major streets that I would be walking for the rest of my days in Dublin.

I saw the usual Dublin highlights such as the Spire of Dublin (aka The Stiletto in the Ghetto aka The Nail in the Pale aka The Pin in the Bin aka The Stiffy at the Liffey aka The Erection in the Intersection aka The Rod to God, etc) and Molly Malone statue (aka The Tart with the Cart aka The Dolly with the Trolley aka The Trollop with the Scallop aka The Dish with the Fish aka The Flirt in the Skirt). Dubliners tend to have cool nicknames for such things.

I was finally able to try the infamous Nando's chicken that I've heard so much about, and might I say it was pretty good. In fact I was able to sample quite a few of the restaurants I've been hearing about and none have failed me.

One of the more touristy things we did was visit the Old Jameson (pronounced "Jemeson") Distillery. I was not really a fan of whiskey (or hard drinks for that matter) but after taking a sip of Jameson Irish Whiskey (and one with cranberry juice) I seemed to take a liking to Jameson Whiskey in particular. According to the tour guide, Jameson is arguably the best whiskey and I'm not one to argue.

On one very nice Irish day (the sun was actually out), Socs and I went on the Liffey River Tour which basically ran up and down the Liffey River, which is the lifeblood of Dublin. This gave me a chance to know more about the city and find out interesting places to see and visit during my stay.

Fitness Log #14 aka I suck

Day 13: Oct 19, 2009

Squats - 5x5@60kgs

Overhead Press - 5x(5,5,4,4,5)@40kgs

Deadlifts - 1x3@90kgs

Chin-ups - 3xF(10, 5, 3) @Bodyweight only

Prone Bridges - 3x30sec

I suck. While the squats were ok and could have done 70kgs, everything else was crap. After a (relatively) long hiatus, I felt some effects of the travel and jetlag. My leg muscles still felt all bunched up (perhaps from the cold Irish weather and the 24 hour flight) so I had to wear knee braces on both knees.

OHP sucked big time. Jerked the weight more than usual and failed to reach 5 reps on 3rd and 4th set. Luckily Daryl came in to help on the 4th set (I nearly failed to do the 4th rep there) and on the last rep of the 5th set. He also gave me quite some time to rest for the 5th set hehe

90kgs of deadlift was a little too much for me. I was shaking all the way up and was not much in control on the way down so I stopped at 3 reps. Might go back down to 80kgs next time.

Chin ups was a mix. I liked the form, but only managed to do 3 proper chin ups on the last set. These were all unassisted though so at least I know where I am.

I made a mistake on the prone bridges as I tried to do them at 1 min intervals hehehe. Only managed to do it successfully on the first set. Next 2 were probably in the region of 45secs, not bad.

also identified

Just like in Cyprus, I've recently chanced upon knowing what things are way after I've wondered about them.

I was surfing the internet over the weekend for Voyager I information (yes, I am a geek) and somehow chanced upon this link (if you can figure out how these two are related, I'll give you a pack of chocnut). The sculptures looked familiar, and I finally realized that these where the weird sculptures I've been passing by from work when I was in Vermont.

Everytime I chanced upon the sculptures from the highway, I wondered what it was and why the hell was it there. I had no idea how to get there as it was in the middle of nowhere. Now I know, and knowing is half the battle...

Fitness Log #13

Day 12: Sept 25, 2009

Squats - 5x5@60kgs?

Bench Press - 5x5@50kgs

Inverted Row - 3xF(?, ?, ?) @Bodyweight only

Push ups - 3xF(?, ?, ?) @Bodyweight only

Reverse Crunches - 3x12

First (and only) workout in Dublin. I thought that given the stress of international travel would weaken me so I decided to reduce the weight on my squats. I was mistaken there and could have proceeded to do 70kg squats.

Went up to 50kg bench presses as I couldn't find a couple of 10kg plates. Weight was decent. Forgot the number of reps on the inverted rows and push ups, but it was neither pathetic not spectacular.

After more than a week off, I'm back to the gym tonight. Thinking about shifting programs but might as well continue with the program rather than waste my time and effort.

Roar!

I initially wanted this...

... but we got this instead :)

In Eire

A few days behind, but I am finally in Dublin, Ireland. It was a very long flight from Manila and I wasn't able to get some sleep for 24 hours. And with the weather that greeted me here I wasn't a hundred percent the following day.

Felt better after a day of taking things slow. Met some of Socs' officemates and had dinner with Christian, Joel and Tinay. Suprisingly very good Irish weather today, the sun is out most of the day and was able to walk around a bit without a jacket on. Socs and I just came back from a river cruise, pictures to go out later tonight probably. Looking forward to explore the city tomorrow (weather permitting) rather than just the shopping areas hehe.

We're off to the gym tonight, hopefully I'll get back into the groove of things after a long time off. I'll probably take it easy for tonight, it is a vacation after all.

Out of Office Reply

Hi,

I will be on vacation from Oct 1, 2009 until Oct 16, 2009. I will try to update by blog whenever I can and upload pictures should I be taking "bloggable" photos. But watch out for film photographs when I come back, I am bringing 5 rolls of film for my trusty old school film camera.

I am also hoping to continue my workouts despite being on vacation in a different country.

For concerns, gossip or general conversations leave messages in my blog or facebook page.

Thanks,

Allan

Fitness Log #12

Day 11: Sept 28, 2009

Squats - 5x5@70kgs

Overhead Press - 5x5@40kgs

Deadlifts - 1x5@80kgs

Chin-ups - 3xF(15, 8, 6) @Bodyweight only

Prone Bridges - 3x30sec

The workout sucked! In a good way... the weights are starting to add up and the exercises almost destroyed me. The mental aspect of trying to do the exercises properly is starting to manifest itself. There were times I wanted to quit, but good thing Jason was there so I couldn't chicken out.

Not exactly though... we chickened out on the 45kg OHP so we scaled it down to 40kgs. Our first set at 45kg was very hard and doing it for 4 more was going to be impossible.

Squats are definitely getting heavy, form may have been compromised a bit so we are sticking to that weight for now. Same thing with deadlifts.

Fitness Log #11

Day 10: Sept 25, 2009

Squats - 5x5@65kgs

Bench Press - 5x5@40kgs

Inverted Row - 3xF(20, 15, 15?) @Bodyweight only

Push ups - 3xF(40, 30, 20?) @Bodyweight only

Reverse Crunches - 3x12

Squats are definitely getting heavy. Form was compromised a bit, but still ok. Jason and I plan to go up to 70kgs next week and stay there for a while and keep good form before proceeding. 70kgs is approximately bodyweight for both of us anyway.

Patience on bench press again, still a bit light.

Minor change on the inverted rows, increased the height of the bar a bit making pulling my chest to the bar a little harder. I can't quite remember the number of reps I do for both the inverted rows and push-ups. Perhaps adding weight should be in order for the next workouts? I seem to be consistent enough in reps that additional weights can be a new challenge.

Fitness Log #10

Day 9: Sept 23, 2009

Squats - 5x5@60kgs

Overhead Press - 5x5@40kgs

Deadlifts - 1x5@75kgs

Chin-ups - 3xF(15, 10?, 8?) @Bodyweight only

Prone Bridges - 3x30sec

Performed all exercises with no shoes.... not because I wanted to but because I left them at home. I have read articles about the benefits of doing squats (and pretty much all exercises) barefoot. They actually felt great! I was firmly planted to the floor and easily performed the exercises. I was cautioned by the gym staff about being barefoot but only careless people get weights dropped on their feet. Besides if a 25Kg plate falls on your foot, do shoes matter?

I was a little overwhelmed with the OHP, I decided to jump the weight and match Jason (in fact I was supposed to do workout A). But it felt good, the weight was just on my limit (failure came at 5th rep on 4th and 5th set).

Yeng joined us and it is nice to find out how a girl matches up with the program. Her squats went fairly well (could probably improve on the form), same with the OHP. Deadlift form was good considering it was her first time. Forget about pullups though... hehehe

Milk intake is not as much as I would have expected, kinda slacking off a bit. But I make it a point to drink around 3 glasses a day.

Fitness Log #9

Day 8: Sept 21, 2009

Squats - 5x5@55kgs

Overhead Press - 5x5@30kgs

Deadlifts - 1x5@70kgs

Chin-ups - 3xF(8, 6, 4) @Bodyweight only

Prone Bridges - 3x30sec

Squats was not perfect but the weight was still not a problem so progress is still ok. OHPs where good, getting heavier now but still ok.

Deadlifts were better than before. 70kgs was easy, time to increase weight

I think I should have done pull-ups now instead of chin-ups... oh well.

Minimal milk intake for the day.... will drink a couple more glasses in a bit. I think I am growing a gut with this diet though, which is a little worrying... I don't want to look skinny-fat. I will stick with it for a month or so more and see what happens.

Additionally, while I get a decent workout (I do sweat and breathe heavy) I immediately feel that the workout was not 100% I am tempted to increase the intensity or add more exercises.

On a different note, I saw Des (former ARPT teammate again) and (Manyak) Danny texted me about an ADMU marathon (for athletes, alumni, etc only) on December 6 to celebrate Ateneo's 150 years. It's either a 3K or a 10K run... doesn't matter, I have enought time to train.

Fitness Log #8

Day 7: Sept 19, 2009

Squats - 5x5@50kgs

Bench Press - 5x5@35kgs

Inverted Row - 3xF(20, 15, 15?) @Bodyweight only

Push ups - 3xF(30, 20, 20?) @Bodyweight only

Reverse Crunches - 3x15

Again, squats felt excellent despite the beating I got from the yoga session. I'm up to 50kgs now and I'm very excited on going heavier... slowly of course

Bench press is still on the light side for me but I will stick with the progression for now. Have to keep my patience on this one.

Was not satisfied with my performance on the inverted rows and push ups. I think I could have done better on both. I guess this is where a good gym buddy comes in to push you further.

On another side note, live fire exercises finally pushed though with a few Oracle friends and my war buddies. Shot only a couple of mags and quite satisfied with my shots. I definitely would want to go back and shoot a few more rounds.