Weights

So not so much strength training anymore cause my basketball league started again. Plus my schedule is getting full after work.

Sundays:
- Morning game for league after drinking all weekend.
- Evening ball with jessica's friends.

Mondays:
- Maybe bball practice with united at night.
- If no practice, then I want bowling here cause I want to go at least once a week.

Tuesdays:
- Tennis with my dad. Guilting me into it, but I also want to get unrusty.

Wednesdays:
- This is when I hope jason makes practice cause basketball gets all jumbled up on sundays and mondays. Sometimes we have scrimmages with other teams on wednesdays like tonight.
- If no practice, I want bowling here.
- If no bowling, finally get to workout, prob upper body cause legs are tired from all the sports.

Thursdays:
- Work out
- Hang out with jessica
- Maybe bowl, prob darts and such.

Fridays:
- Work out
- Party time.

Week 3

8/30 Squats: 215 lbs (5,5,5,5) some not low enough
Pull ups: (7,5,4)
8/31 Bench: 135 lbs (8,8,7) still trying to do 12 reps
9/1 Squat Jumps: 95 lbs (5,5,5,5)
9/2 Press: 65 lbs (12,9,10,6,12,11) longer rests only reason I got back up to 12
9/3 Squat: 145 lbs (10,10,10,10) work on form and build endurance
Pull ups: (7,5)

week 2

8/23 Squat: 205 lbs (5,5,5) technique sucks, front of my hips still hurt sometimes
Pull ups: (7,5) just going to failure
8/24 Bench: 125 lbs (12,10,7,7)
Rim jumps alternate hands: (10)
8/25 Powercleans: Just tried them, I suck at them.
8/26 Squat Jumps: Read about them at work and thought they were better for jumping than power cleans. 95 lbs
8/27 Press: 65 lbs (12,10,8)
Pull ups: (5,5,5)

week 1

Starting to track weights

Squat 8/17: 205 lbs (5,5)
Press 8/18: 65 lbs (12,8,8)
Deadlift 8/19: 155 lbs (5,5)
Bench 8/20: 125 lbs (10,8,6)

I was trying to do 3 work sets of 5 reps on squat and deadlift, then try to do them at max velocity after I get good at them for power.

Then I was trying to do 3 work sets of at least 12 reps for the press and bench.

Hamstrings

Did the leg press Monday, and I found out how to work your hamstrings with it. Now mine are still sore, and it's Friday. Might be still sore cause I did my regular plyo on Wednesday. Two days a week still gives my body no days of being unsore, but it includes a pretty hard basketball game on Sundays.

Anyway, did some reading, and this is how I got super work on my hamstrings and some on my butt with the leg press.

- Put your feet up higher than normal on the foot plate.
- Point your toes like 45 degrees outwards from straight out.
- Slide the chair up as far as you can stretch. You can probably stretch further than you think when the weight is pushing on you.
- Push with your heels. I didn't think I could push with my heels cause I'm always pushing off my toes, but it's pretty easy if you concentrate on that.
- Let the weight come down as far as you can stretch.

The squat still sounds way better, but not brave enough to do them yet. Learning how to play a sport feels like the same thing as learning lifts. You want to look good and normal playing a sport, so it's the same way with lifting.

Look Up: Muscles

Are you still building muscle if you're not sore?
http://www.shapefit.com/muscle-soreness-results.html
http://www.intense-workout.com/muscle_soreness.html
Both say pretty much the same thing. Using soreness as a sign for your workout being a good one or not is wrong. When your body adapts to the movements of the exercises, you'll start getting less sore, but that doesn't mean they'll be less effective.


Jessica started her membership at this fancy schmancy place in midtown cause it was a cheap special, and I went with her. She wants to make her butt bigger, so I looked up some stuff.
How to work your butt using squats.
http://www.nowloss.com/How-to-do-squats-for-a-bigger-butt.htm
The site looks dumb, but it says most of the stuff that I've read from sites I trust.

7 things you must do to get a bigger butt doing squats

1. Place the bar on your upper middle back and hold it with a wide grip...
2. Place your feet wider than shoulder width...
3. Point your toes out at a 45 degree angle...
4. Keep your head up & Look straight ahead...
5. Squat down as deep as you can is most important - the deeper the better...
6. Push back up thru your heels to activate your butt muscles and...
7. Bonus tip: Pause for 2-to-5 seconds at the bottom to better activate your butt muscles

First Full Week

Finally finished a full week of the routine I made up a couple of weeks ago. Gets hard cause things always come up after work. Anyway, I made this up from reading a bunch of stuff online, mostly from bodyrecomposition.com.

Most of it has to do with trying to not get fat and getting in shape for basketball games on sundays. I've been trying to look for anything that'd be better than cardio cause it sucks.


Mondays:
Heavy lifting full body - kinda hard cause I'm usually ridiculously tired from the weekend, but gotta do it farthest away from the next game.

Tuesdays:
Plyometrics - circuits of line jumps from side to side, depth jumps, wall jumps. Makes me super duper exhausted the rest of the night.

Wednesdays:
Metabolic weight training - just circuit through everything I do on Mondays. Funner than cardio, but kinda like the same thing, I hope. End with a few rounds of HIIT.

Thursdays:
Cardio - run/jog as long as I can. Yesterday was my first day, and I went for like 25 minutes straight. I kept wanting to stop cause it was boring and I was getting tired, but it's so easy just to keep going if your mind goes somewhere else. I figured out my hives were from running outside in the super wind cause I started to feel them coming, so I took some benadryl right quick and stopped them from coming.


Now I have two full days to rest before the game on Sunday morning. It's bad enough that I spend all night on Saturday drinking, so I figure that I can't be sore also. Doesn't work anyway cause the drinking thing has way more impact than being sore.

Damage Control for Six Unhealthy Habits

Saw this on the MSN homepage
http://health.msn.com/health-topics/slideshow.aspx?cp-documentid=100205113&imageindex=12
"The good news is that 'many people who drink excessively in their 20s incur no lasting damage.'"

Forgot the rules about a quote in a quote. Anyway there's a smoking and junk food one. That drinking one makes me feel better even if it's not that true.

Look Up: Post Work Out

What happens if I don't eat right after working out?
http://www.tmuscle.com/free_online_article/sports_body_training_performance_nutrition/the_top_10_post_workout_nutrition_myths;jsessionid=9C3C597F0451B51D24268107EEBB44BA-hf.hydra
How can you believe anyone? Everyone thinks they're smarter than the next guy. Anyway I liked this article, and here are some points from it:

Ten Take Home Points

—glycogen restoration is all too easy to achieve and may not be as critical as once thought

—protein synthesis needs to be the focus of our recovery intervention

—pre-workout meals actually enhance muscle blood flow and nutrient delivery during exercise

—pre-workout meals, nocturnal feeding, and multiple post workout drinks are more beneficial than a single post workout drink

—the "post workout window" lasts at least 24 hours

—consuming a protein shake immediately after training hinders optimal results

—strength training acutely enhances insulin sensitivity for at least 24 hours

—whey protein is generally only moderate speed, while whey hydrolysate and pure amino acids are "fast"

—antioxidants taken after exercise may increase muscle damage and delay recovery

—aspirin and ibuprofen can prevent the exercise-induced elevation in muscle protein synthesis thus hindering growth and prolonging recovery

Google: Leg Press a Good Workout?

Last second look up at work. I guess I knew the answer before reading some stuff. This is a good one.
http://www.slate.com/id/2142567/
The world's lamest workout.

Failure

Last night I got home from basketball practice at 11:30. I got water from the fridge and saw a pizza on the counter. I was hungry, but it was late and i still needed to shower. I went to shower, and when I finished I couldn't stop sweating. Not regular sweating, like dripping sweat. My forehead sweat was dripping off my chin, and i felt my chest and back sweat dripping down to my waist. Anyway i got kinda scared so i went to eat some stuff downstairs and i ate all of it. i left one piece of pizza. So i ate three slices plus take out chinese food.

I guess it's best to eat your carbs and stuff after a good workout anyway to help with recovery, but the guy said that doesn't mean eat any and everything.

Evolution of Me

Titles comes from Robin Thicke's album title. I louuourve him, no homo dough.

I might be getting brain washed by all this google research, but I keep refining what I want to do as my long term healthiness regimen thingy.

Stages went like this:
1. In middle school I did curls, push ups and arm raises in my room with some dumbbells to have cool arms and beat kids at school at arm wrestling.
2. In high school I was scared to work out cause I wanted to maximize my height cause I thought it would stunt my growth. (gonna google that right now) (googled, and sounds like a myth)
3. Got to college and fake worked out in the apartment complex gym, fake cause there was no plan other than to try to get muscles to look good. Stayed skinny.
4. Went through a phase in college where I wanted to work out my legs to try to dunk cause I was playing basketball all the time. Didn't really keep up with it.
5. Started googling some junk my senior year and felt that really slow reps and really heavy weight promoted the most muscle growth cause I wanted to get kinda big before I graduated and never had the rec center ever again. Worked a little, biggest I had ever been.
6. After graduating, I started getting scared of gaining fat, but I didn't want to join a gym cause I didn't have a job to pay for it yet. After 7 months, gained about 8-10 pounds with a combination of gaining a bunch of fat and losing muscle.
7. Joined 24 Hour Fitness after that 7 months and have been using my membership sparingly. Not a problem with motivation, just with priorities.
8. Recently, I have been looking up a bunch of stuff on google about diets and work out programs, and just out of curiosity through links on those pages I kept reading about a bunch of overall health stuff. Now I want to look and be healthy instead of just looking healthy.

So the recent things I've been thinking about doing were at first just looking up what kind of work outs/lifts burn the most fat. Then I realized how important my diet was because I didn't have the time to work out like I did in college. I ate whatever I wanted and stayed pretty skinny cause I was at the rec all day. Then I looked up stuff about low carb diets, and I found this page I liked about keeping your insulin low which made sense to me. Did that for like a week or two and it seemed pretty easy to do to me, and I was not getting hungry while losing fat. Looked up HIIT and thought it sounded good, but then Marianne said it wasn't good to do it on a low carb diet. I already was kinda worried about deficiencies or whatever from doing low carb, so now I'm gonna do kinda low carb with carbs being the slow digesting kinds like black beans and junk.

Friday during Lent/Low carb/GP tomorrow

Indian Hindu lady next to me at work reminded me that i wasn't supposed to eat meat today when i told someone that i could actually eat eggs and sausage on low carb because they think i'm trying to be all healthy whenever i eat at work. it broke me heart.

Backtrack. Earlier this week, someone was gonna get breakfast for the next day at Panera Bread. It's all carbs there, so I said just get me one of those low fat yogurts or whatever they have over there cause I figured it was good for you, but it's actually higher in carbs than all those bagels. She actually got me a parfait anyway so I just ate the strawberries and the nuts and granola that come with it and threw the yogurt away. Granola isn't low carb either. So today, someone brings McDonald's, and the person that brought it was like "I got you yogurt cause I know you're trying to be healthy!" It's another parfait, but also this is when I say, "Well, I can actually eat sausage and eggs also."

I'm not doing low carb this weekend starting today because I'm gonna need energy for GoodPhil this weekend. I decided this after I finished the square egg from the Deluxe Breakfast, and I wanted to eat the pancake. Also I would feel bad if I didn't eat the parfait the lady got me.

Jo Koy is gonna perform, but I didn't think he was funny on Comedy Central. So I don't think he's funny in general, but I also like to downhype to make things better.

Manny's singing the national anthem of the Philippines. Downhyping the entire show.

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So it's been a couple of hours since I ate that pancake, and I've been getting hunger pangs for the past hour every 5 minutes. Carbs suck. Wasn't getting any since starting low carb.

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I ate that parfait an hour ago and have hunger pangs again. I know it's not like I'm eating a lot, but I'm pretty sure I'm not that hungry after just an hour. It's the sucky carbs. Be convinced Jessica.

First try at HIIT

Last night i tried beginner's HIIT on an elliptical: 4 minute warm up 50% on elliptical, 30 second sprint, 30 second 50%, 30 second sprint, 1 minute 50% (couldn't do 30 seconds), 30 second sprint, 2 minutes 50% (couldn't do it 30 seconds)

super hard, super sweaty, walked weird when i got off, tried to play basketball after and was super short on everything. supposed to be able to do 8 cycles of 30 and 30, and tabata does 20 and 10 which sounds ridiculous, but he used that on athletes.

rockets game was good, turned it on down by 11, ended up winning by about the same amount, but brooks can shoot mayne, 38 game streak with at least one three made is no fluke

went out for st. patty's day, didn't want to drink, but i did want to, but i didn't drink cause i'm strong. anyway don't go out if you're not gonna drink unless you're the dd cause it's kinda sucky. no offense to anyone there, but there's a reason so many people drink, makes almost everything funner. i was saying after, that you can have fun at the most boring place if you're buzzed before you get there.

HIIT

Just making a note that today i looked up HIIT, interval training, and i'm going to start next monday so i won't get too sore for goodphil this weekend.

I always happen to be hurt somehow before goodphil, this is going to be my 6th or 7th goodphil, i missed the last one because i went to the philippines during spring break, but since it's in CS, we're getting most of the alumni i played with for a few years to play again, a huge black guy and a tall white guy, both good players.

i don't know if lowering my carb intake is working or if it's just cause i'm limiting my overall calories because of trying not to eat carbs, i guess both is fine.

dear diary

started low carb yesterday, in the middle of the day, so i had already eaten a biscuit, some potatoes, and some crackers. for lunch though, i ate the meat that goes on baked potatoes without eating the baked potatoes. so far i think it's the bomb, except last night i got home from working out and there was adobo, but how can you eat adobo without rice? i looked in the pantry for some vegetables but corn and carrots are not low carb, plus it's not like i could eat adobo with those, so instead i just put two tablespoons of rice in the adobo bowl, so it was like 10 parts adobo to two parts rice.

another sucky thing about starting low carb yesterday was that the day before that i had gone to the grocery store and gotten super carbed up. spaghetti, loaf of bread, oreos, goldfishes, and frosted flakes. whoever wants any of that junk you can have it, cept only jessica reads this, and she was the one who actually bought all this stuff, so yeah

this is boring

looking up health stuff on the internet is kinda fun, this is what i looked up yesterday:
myths about eggs being bad for you
low carb stuff
alcohol and low carb
if working out in the morning actually burns more
low insulin diet

worst lunch ever just now, a dumb salad with a bunch of gross bell peppers and raw brocolli. gonna look up all the gross things in the salad to see if they're low carb