AAAgent's training journal

[AAAgent]

still consistently going to the gym.

Ran and walked a combo of 2 miles in under 18 minutes.

Flat Bench

6x135lbs
6x185lbs
2x205lbs

Incline bench
These were a lot easier this time around. First time doing them last week in over a year.

6x135lbs
6x135lbs
6x135lbs

I'm also at 26 pull-ups max at bodyweight which is okay i guess.

current weight 170lbs which is also back up from 163ish a few weeks ago.

 

[Fuglydude]

I'm still consistently hitting the gym and running more. Hard to update as all the free time i have i spend writing stuff for my business.

I'm gearing up to prepare to join a gym and finally get my amateur boxing fight in that has been postponed since i was 19. I've have decent amount of training and about 3 sparring sessions. I'm hoping i can get a fight in by April if i start training in January.

I need some good forearm workouts if you vets can give some insight. Collosus, fugly, and kerpal.

Work on grip and forearm work is largely superfluous. Try deadlifting w/o using alternate grip, or using a thick bar. Hammer curls will also work your brachialis which also helps forearms.

 

[AAAgent]

met up with some friends yesterday and gym closed early so i had to make my workout quick.

Ran, jogged, and walked a total of 1 mile in just under 9 minutes. Didn't have time to complete the full 2 miles since the gym was closing early for their holiday party.

flat bench
6x135lbs
6x185lbs
1.75x205lbs
1.5x205lbs
10x135lbs

Incline bench
6x135lbs
6x135lbs
6x135lbs

ab bridgees
1 minute with 1 minute break x 3 sets

lat pull downs
6x180lbs
6x180lbs
4x195lbs
10x150lbs

-----

I will try deadlifting with regular grip. I can do it but only up to 225lbs. I haven't deadlifted heavy in a while. I also do do hammer curls frequently. I'm not big boned but therefore have tiny wrists, forearms and ankles. My chest and back are now very large as well as my shoulders.

 

[AAAgent]

i've hit a dead end for my bench.

flat
6x135lbs
6x185lbs
2x205lbs
10x135lbs

incline
6x135
6x135

dumb bell back flys
6x35lbs each hand
6x35lbs

trainer comes up to me asks me what I'm doing and offers to give me a free workout. pretty cool guy. I usually don't open up to people easily and am short and cold but this guy opened me up haha. short guy about 5'3 body builder gave me a decent workout.

standing bent over back dumbbell rows
10x30lbs each side
10x35lbs
10x40lbs

row weight machine not sure what its called
15x25lbs on each side (the one you pull towards your chest sitting straight up)
12x45lbs
10x55lbs

Deadlifts
10x95lbs (super light but he made me go slow, still very easy)
10x115lbs
10x135lbs

1 leg box jumps on 1 foot box
15 each leg x 3 sets (this is pretty hard if you don't do it fast and correct)
my legs are also weak

box jump on 2 foot box both feet
15x1 set

box jump on 3 foot box both feet
15x1 set

also ran 2 miles in 16 minutes. alright pace i guess.

 

[AAAgent]

2011 goals:

reach 175-185lbs
bench press 225lbsx10
squat 275lbsx6
deadlift 275lbsx6
Join the 750lbs club
run a mile in under 5:30
get two to three plates above 5.5 to rid myself of oneitis i always get (i swear i have a problem with falling for women. I can have 5 girls and love them all)
study for gmat's or finish taking the exam
go on a vacation for the first time in my life
get my motorcycle
control myself
fix my car
find out what i really want to do in life
get a girl
Set a short term goal of where i want to realistically be in 5 years
Get Promoted

1.) succeeded. i did get to 175lbs but i lost alot of weight after vacation. Currently at 169-170.
2.) failed. benched 225x3 max. i'm currently at 205x2 and have been stuck here for over a month. it would be nice to have a spot.
3.) failed. i stopped squatting heavy and started squatting correctly. I go below 90 degrees and its pretty hard to squat 135lbsx7x3. will increase to 8 reps tomorrow.
4.) succeeded. i went all the way up to max of 315lbs once. Currently i don't do deadlifts more than a plate.
5.) failed. Currently i am running a mile at around 6 minutes. I haven't tried to make the 5:30 mark so i could possibly make it just haven't tried.
6.) Succeeded. well i did get a few plates they didn't last long and i did rid myself of oneitis.
7.) failed. no gmats as i've moved to something else atm.
8.) Succeeded. went to Hong Kong, Greece, Albania, Torontox2, Dallas and Houston.
9.) Failed. No bike yet.
10.) Succeeded. Car is fixed.
11.) I found out that i can't stay doing the same thing for long and it works perfectly for me in starting up new businesses. I found out i don't want to be your conventional archaeologist.
12.) Failed. No girl yet. I've had some opportunity but i just don't think i'm ready for a stable relationship right now. It will hinder my career but who knows.
13.) I want to succeed in one of my businesses.

 

[AAAgent]

Thanks Espi.

I actually don't want to increase my weight to increase my strength. I want to do it at my current weight first and i have so its a bit of a dissapointment when i don't reach that goal.

Still got a long way to go in squats...i skip these the most when i'm short on time.

The rejections i get from approaches i don't really consider failures as i haven't invested anything. I did meet a girl i clicked with initially and she turned out to be a nutjob and i dropped her after 3 weeks.

I like writing stuff out like this since i can come back a year later and see if i've met any of these goals. As time passes by throughout the year i actually will forget about these goals but instinctively work towards them not knowing i set these goals for myself. To see myself accomplish some of these feels good but seeing myself fail also feels bad.

------------

2012 goals

In no particular order


1.) make $2,000 in one month from my business.
2.) Make $100k in one year.
3.) launch prototype of my new database business.
4.) Talk to more HB9's+
5.) fight in an amateur boxing match
6.) win the amateur boxing match
7.) bench 225lbsx10 without weighing over 180lbs.
8.) run 2 miles in under 13 minutes.
9.) control my emotions/actions better.
10.) Don't lose my temper, don't get anxious, basically don't let any of the negative emotions get to or phase me and stay calm under all circumstances unless they are positive emotions. This way people will only see my good side and i can learn to control the negative aspects of my life.

 

[AAAgent]

Well i've been struggling a lot to get work done. I do get some work done but its EXTREMELY hard to focus. It has gotten to the point where the frustration has led me to go see a doctor as i suspect i may have ADHD. I've always suspected it but i refused to believe or want to allow myself a crutch to fall on. I always kept telling myself i gotta stop being lazy but when you try to do something over and over again and nothing really gets done...and the work is infront of your face its really frustrating.

I did manage to get a website up, facebook, youtube account, form a LLC but being barely able to focus makes it very hard. On top of all that im very very creative and have tons of idea's all that seem to be great and have potential. Co-workers and close friends think my idea's are great but having so many and so little focus i lose interest very quickly.

I looked into ADHD i always thought i had some type of attention problem and it seems to fit me best as 90% of the symptoms i deal with regularly. I am working on seeing a doctor/specialist about this. Anyone on the forum here deal with ADHD? I've coped with it my whole life and i've gotten this far but its frustrating.

On a happy note, I was the number one performer for last quarter and got a huge bonus. Sure makes things a helluva lot easier. As i just got back from vacation and catching up on work have not hit gym for over 1.5 weeks. Will be going to gym today.

 

[AAAgent]

Well it's been a busy quarter for me. My workout schedule gets all messed up because of business trips and being exhausted, along with studying for my gmat. I've currently bumped up my score from 530 to a 640. The test will be out of 800.

My weight has been fluctuating from 165-169lbs. My biceps and triceps are getting shaped well along with my back, however my strength hasn't really improved benching wise. This is probably due to my gym schedule not being symmetrical.

Today.

Flat free weight dumb bell bench
55lbs x 10 (each arm)
55x10
65x7

Extra wide grip pullups
bwx10
bwx8
bwx6

Deadlifts
135lbs x 10
185 x 8
205 x 6

Hammer curls
40lbs x 5
37.5lbs x 5
35lbs x 5

 

[AAAgent]

Hey Fug,

I was just reading through my journal and realized you asked about my diet a few times. I've tried a diet a few times and it never works. Working out is important to me but diet isn't. I'm a vegetarian, and i never cook. I'm already exhausted once i get home about 9pm ish everyday. Cooking a 5 minute microwave meal is about as much as i do now. I used to cook eggs and rice regularly for dinner but i don't even do that anymore. Now i come home, eat microwave dinner and study for the GMAT until its time for bed.

I've seen some friends that went from normal flab builds to rock diesel abs and muscles. They're strong, but i know i can be stronger than them. Diet definitely helps they're physique but its hard for me to invest so much time into preparing food, shopping for it, etc. when i need to focus my time for my career.

 

[AAAgent]

New Goals:

1.) Finish Tough Mudder a second time.
2.) Get to 175 lbs while also being lean and cut.
3.) 700+ on GMAT
4.) Launch business and make over $5k
5.) Get a better control of my emotions (I.E. Talk less and listen more, stop getting angry, etc.)
6.) Meditate and get in touch with my spiritual side (i feel like i lost a lot of spiritualness)
A.) Learn how to conquer myself which is in line with both 5 & 6
7.) Pay off my student loans (about 40-45k left)
8.) flat bench 225lbsx8
9.) Deadlift 400lbsx1
10.) Squat 275lbsx1 (clean and all the way down)
11.) 250lbsx1 flat bench
12.) Date around and get more experienced with women/controlling my emotions.
13.) Run a mile and under 6 minutes.

----
Side note

my 5 year goal is to have an MBA from a top 5 graduate business school ranked internationally.

 

[AAAgent]

today's lifts during lunch

dumb bell flat bench
55lbs each hand x 10
55lbs x 7 alternating right 7 then left 7 (these are always much harder)
55lbs x 6 alternating right 6 then left 6 then 3 together at the same time.

hanging leg raises
6xbw (back was a bit hurt from deadlifts so i did these putting my arms in the arm hangers
7xbw
8xbw

fly machine

70lbsx10
90x10
110x7
110x3

one arm dumb bell tricep extension
27.5lbs x 10 each arm (ive been at this weight for a good 2 months now)
27.5lbs x 9 each arm
27.5lbs x 6 each arm

 

[AAAgent]

I haven't been running at all in the last 3 months as i normally only go to gym during lunch time and running takes too long but i will pick up running soon. I'm also working on an improved version of the Approach Anxiety competition.

Incline alternating bicep curls without dropping the weight past 90 degree level

35lbs dumbbells each arm x10
35x10
35x6

extra wide pull-ups

6xbw
6xbw
6xbw

dumbbell shoulder press
40x10 each arm (I had a shoulder injury a few years back so i cut it off here)

 

[AAAgent]

dumb bell flat bench
55lbs x 10 alternating rightarm 10 then left 10
55lbs x 7 alternating right 7 then left 7
55lbs x 6 alternating right 6 then left 6

my rest in between bench sets i did Ab/leg kick outs where you kick out your legs and bring them back into your stomach while sitting down.

30 kick outs, x 3

Fly machine

90lbsx10
110lbsx10
115lbsx5

Tricep dumb bell extension
27.5lbs x10 each arm
27.5x 10
27.5x 6
27.5 x10 both arms holding onto the dumb bell.

Hanging leg raises not assisted
bwx6
bwx6
bwx6

My chest and arms are getting a little too big for my size. Last time i was this big (was actually a bit bigger and stronger), my skin started to stretch from too much muscle expansion. I may need to put on some more weight soon as i've lost weight and currently weigh 165lbs.

 

[AAAgent]

Back, biceps and legs today

Barbell curls

65lbsx6
75lbsx6
80lbsx6
65lbsx6

Extra-wide grip pull-ups
7xbw
7xbw
7xbw

Deadlifts (my back was sore after deadlifting 205 after a long break, then i played basketball and hurt it) went light

135lbsx6
135x6
135x6

Hammer curls

30lbs each arm x 10

latt pull downs

165lbsx6
150x6
120x6

-----

gym four times this week, haven't went that many times in a single week in a long time.

 

[AAAgent]

chest, tri's and abs

dumb bell flat bench
60lbs x 10 alternating rightarm 10 then left 10
60lbs x 8 alternating right 8 then left 8
60lbs x 6 alternating right 6 then left 6

my rest in between bench sets i did Ab/leg kick outs where you kick out your legs and bring them back into your stomach while sitting down.

30 kick outs, x 3

Fly machine

90lbsx10
110lbsx6
110lbsx4
130lbsx3

Hanging leg raises

6xbw
6xbw
6xbw

Dumb bell tricep extensions

27.5lbsx10 each arm
27.5lbsx10 each arm
27.5lbsx10 each arm

 

[AAAgent]

Back, biceps, shoulders and legs today

Barbell curls

65lbsx6
75lbsx6
85lbsx1
80lbsx3


Deadlifts

155lbsx6
155x6
155x6

Extra-wide grip pull-ups
8xbw
8xbw
8xbw

Dumbbell Shoulder press

35lbsx10
35x10
35x10

Bicep machine

50lbsx15
50lbsx10
50lbsx5

 

[AAAgent]

Got kneed in the thigh pretty bad today playing basketball. May need a few days to heal. I also got close to showing my anger when some guy was playing dirty and i was a bit disappointed at myself for letting the anger get to me. I calmed myself down but the kid knew i was angry. I know solving things through violence is so bad and i need to work on this.

Any advice from people who have anger issues who know how to control them, that would be great. I've tried meditating a few times and i haven't been able to get it right as i can't clear my mind.

 

[AAAgent]

Thigh is mostly okay now.


chest, tri's and abs

dumb bell flat bench
60lbs x 10 alternating rightarm 10 then left 10
60lbs x 10 alternating right 10 then left 10
60lbs x 6 alternating right 6 then left 6

my rest in between bench sets i did Ab/leg kick outs where you kick out your legs and bring them back into your stomach while sitting down.

30 kick outs, x 3

Dumbbell flys

35lbsx10 each arm
35x10
35x10

Fly machine (different machine)

125lbsx10
120lbsx10
120lbsx10

barbell skull crushers

45lbsx10 (just the bar)
55lbsx10
60lbsx10

Hanging leg raises

8xbw
8xbw
8xbw

 

[AAAgent]

Biceps, Back, & Shoulders-

Dumbbell half curls (top half)

I hold both weights at 90 degree angles and then proceed to do 10 with 1 arm and then once done, i hold it at 90 degree's while i do 10 with the other arm. Essentially the muscle is being worked even when resting. I've seen great increase in my bicep size from doing these.

35lbsx10 each arm
35lbsx8
35lbsx6

Deadlifts

135lbsx6
185x6
205x6


Wide pullups

9xbw
9xbw
9xbw (stepped down for a few seconds after 5 and 8)

Hammer curls

35lbsx6
35lbsx5, 30lbsx4
30lbsx4, 25lbsx4

Dumbbell shoulder press

35lbsx8
35lbsx8
35lbsx8

Lat pull downs

120lbsx10
105lbsx12

 

[AAAgent]

chest, tri's and abs

dumb bell flat bench
60lbs x 10 alternating rightarm 10 then left 10
60lbs x 10 alternating right 10 then left 10
60lbs x 7 alternating right 7 then left 7

my rest in between bench sets i did Ab/leg kick outs where you kick out your legs and bring them back into your stomach while sitting down.

30 kick outs, x 3

Fly Machine

95lbsx8
110x8
130x4
135lbsx1

Incline bench

95lbsx6 (this was light but my arms are exhausted after the alternating bench)
95x12
95x10


Hanging leg raises

9xbw
9xbw
9xbw

Lying down dumbbell tricep extension

50lbsx6
50lbsx6
50lbsx6