| Booyah |
[Jun. 2nd, 2009|07:53 pm] |
I haven't posted ina while, I installed windows 7 on my computer a bit ago and lost my bookmarks.
Anyways, my dad and I went hiking yesterday. Drove out to Skyline Drive and went hiked up Mary's Rock, and it was a ton of fun.
( Here's some pictures )
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| Fitness update |
[Apr. 27th, 2009|04:31 pm] |
Been a while since I posted here about my ongoing battle to become healthy.
After I finished my workout at the gym today, I jumped on the scale and weighed in at 182lb. About 10 weeks ago when I first started regularly going to the gym my post-workout weight was almost 190lb.
Most impressively, I estimate I've lost about 3-4 inches from my waistline, and I've dramatically improved on all my weight-lifting exercises.
Looking back at my stuff from early March, my improvements are about as follows:
Bench press then: about 80lb
Bench press now: 120lb
Deadlift then: 95lb
Deadlift now: 225lb
Squat then: 85lb
Squat now: 145lb
Pull-ups then: 120lb weight assist
Pull-ups now: 40lb weight assist
mile then: 13 minutes
mile now: 9 minutes
I've also increased my broad jump by about 2 ft, and my box jump by about a foot. |
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| Milestones |
[Apr. 17th, 2009|01:30 am] |
I've still been studiously working out, and I've gotten a few milestones I'm proud of:
-1 mile in under 10 minutes
-squatted over 100lb
-box jumped 3ft
-broad jumped 7ft
And tomorrow I'm planning on breaking a big milestone: Deadlifting 200lb. I'm really anxious to do it, and will probably look very silly celebrating it in the weightroom. |
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| still exercising |
[Apr. 3rd, 2009|04:04 pm] |
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I'm still exercising, even though I've stop posting it here. Every MWF I goto the gym, and every Thurs I meet up with people to train at George Mason Uni. I've been posting my training log over at parkourvirginia.com |
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| Today's workout |
[Mar. 13th, 2009|11:54 am] |
Getting a haircut this afternoon so went to the gym this morning.
20min cardio walk/jogging on a treadmill (I usually do an elliptical, but I wanted to do long strides and higher spped today. Only did 20min because my calves were aching from yesterday)
Frogstands 5-10sec per for 60s total
Handstand 65sec in one handstand! Very proud of this!
Dynamic Stretches
Chin-up 5x5 @ -140lb
Shoulder press 5x5 @ 45lb
Cable pulldown 3x8 @ 100lb
dumbbell lateral raise 3x8 12.5lb
Cable Row 3x8 90lb
back, left, right crunches 3x10
1-2-3 and 18lb med ball rotations 3x8
static stretches |
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| YEt Another workout report |
[Mar. 12th, 2009|04:20 pm] |
Another update; yesterday was my active rest day, did about an hour of jogging/walking and goofing around climbing at the playground in a nearby park. Did plenty of stretching too.
Today was lower body.
30min cardio
frogstand 60s total, 5-10s per set
handstand 19sec, 30sec, 20sec (I feel awesome about my progress here and learning my balance on my hands)
deadlift 5x5 95lb
dumbbell lunge 3x8 50lb (25lb in each hand)
sumo deadlift 5x5 95lb
quad extension 3x8 80lb
calf lift 3x8 100lb
crunches 3x10 back, right, left
1-2-3 crunches 3x8
stretching
After my first deadlifts my back ached a bit, got better during lunges, and then it was aching again after the sumo deadlifts. But I did the rest of my workout and it isn't bothering me, just a little sore. I feel pretty good that I got the deadlift techniques right, and it's just my back not being used to doing stabilizing.
All in all, I'm feeling really good about my workouts. Tomorrow is upper body. |
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| wokrout |
[Mar. 10th, 2009|05:19 pm] |
Once again, posting my daily workout. And once again, copy-pasting it from where I orginially posted it. Ignore the questions inlaid within.
30min cardio
frogstand for 1min total, did about 3-5s per set, last set i got 10sec. wrists were hurting more today than yesterday so it was tougher.
handstand for 1min total. first one 11 sec, second 16 seconds, had to rest for a minute, then did 5 sec twice, rested and shook out, and then from my 42sec mark i held a solid handstand until 65sec. very pleased about that last one.
dynamic stretches; these were a great addition to my work out here. i won't list out all of them, but i did 3x10 on every stretch, alternating between sides.
Bench. I was confounded here. Since I was increasing weight I really didn't want to do a free bench. So I tried out this lever-style machine by Strive. I discovered while trying testing how it was that the levers are basically zero weight (counterbalanced from what it looks like) so I tried a 35&5 plate on each side. It was easy. So i did 45 on each side, still easy. I ended up doing 2x25 on each side and did my 3x8 with that.
The bench was slightly inclined, but I had the handles aligned about even with my nipples. So in summary, I think I benched 100lbs today, but I'm skeptical the angle of the bench was causingusing some of my other muscles to work(or I've had bad angles on the other machines preventing my pecs from doing the full work)
3x10 shrugs @ 70lb. going up to 75lb next time.
3x8 22.5lb bicep dumbbell curls. Tried the first set at 25lb but my left arm quit after the 6th rep. On the last set at 22.5lb my left arm gave out at rep 6 again =\ I want to develop symmetrically, so I'm going to stay at 22.5 for my next session with biceps.
3x8 overhead tricep cable pulls w/rope handle @ 30lb. i couldn't do 15lb dumbbells overhead, and doing a single 30lb dumbbell overhead wasnt workign either. but going over to the cable machine and doing 30lb it was doable. i had the pulley set to about waist height; should i have done it at the very bottom?
crunches 3x10 back, left side, right side.
i then tried out a new idea i thought of for my last crunches. i did 5 of my 1-2-3 crunches, then did twists with an 18lb medicine ball, did another 5 1-2-3s and then rested. did this 3 times. I'm hoping this mixture helps stimulate the muscle growth and strengthens my core.
Next were my static stretches. I'm definately feeling more flexibility now. I've gained a few inches spread in my side split attempt (still way off fromt he splits though), and getting much more in my hamstrings.
All in all, I'm feeling good about my progress. Tomorrow is my active rest day, so just doing cardio and stretching. I think I'll do handstands too, but no frogstands to spare my wrists at least a little bit. |
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| workout |
[Mar. 9th, 2009|08:43 pm] |
Here's my workout from today:
30min cardio
frog stand 60s (up to ~5sec per)
handstand 60s (10-15s per)
3x8 leg press 180lb (going up 5lb next session)
3x8 hamstring curl 75lb
3x8 quad extension 70lb (these were harder than i expected)
3x10 crunches (back and each side)
3x8 calf raise 90lb
5x5 hack sled squat 50,70,80,70,80 (first time doing squats, 80 seemed to be the sweet point for me, going to stick at 80 next session for 5x5; also, don't know how much the sled weighs so just listing the weights I put on it)
I then followed this with dynamic stretching/kick practice. I did 15 of:
outside crescent
inside crescent
front extension
rear extension
side extension
hook kick
I then practiced some butt ugly tornado kicks.
After that, went and did static stretches for my lower body, then did 1-2-3 crunches + side-to-side with a medicine ball (18lb), and then upper body static stretches.
I felt really good today being able to do frog stands and handstands at longer intervals.
Tomorrow will be upper body day.
my plan for tomorrow
30min cardio
frogstand 60s
handstand 60s
dynamic stretches 3x10 on all stretches
benchpress 3x8 80lb
shrugs 3x8 70lb
bicep dumb curls 3x8 25lb each arm
tricep dumb extensions 3x8 15lb each arm
crunches 3x10 back, each side, 1-2-3s
passive stretches |
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| Zoo cancelled, still an ok day. |
[Mar. 7th, 2009|10:11 pm] |
So yeah, because of unfortunate cirumcstances the trip to the zoo today was cancelled. no biggy.
So I took the day to go out and buy some equipment I've been looking at to help my arms, wrists, and hands get stronger.
A powerball gyroscope:
and a nice grip exerciser:
I spent all day just messing around with these, great exercise. The gyro strains your arm and wrist to force your stabilize muscles to strengthen up. The grip one is, obviously, for grip and fringer strength.
And my mum bought wii fit, so we set it up tonight. It's fun. I'm very happy that the thing assessed my wiifit age as 24. The yoga stuff is fun. I might have to rotate it into my exercise routine.
At any rate, tomorrow Caps play. So I'll go on a walk, mess around with the yro and gripper again, and generally take the day easy. Monday I start up my new classes, and hit the gym for lower body day. |
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| twitter |
[Mar. 7th, 2009|03:58 pm] |
i made a twitter account.
twitter.com/tehmarken |
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| Another workout report |
[Mar. 6th, 2009|05:11 pm] |
Copy-pasting my workout report for today. I'm gonna keep doing this every weekday I work out to keep myself motivated, and to keep track of my progress.
---------------------------------
Updating again with today's workout. 30 min cardio warm-up as usual. I did some researching and reading this morning on bodyweight conditioning, and was greatly intrigued by planches.
So today after my warm-up I did some lifting to warm up my body, while standing on a bosu ball (some guy on one).
3x8, dumbbell bicep curls, 20lb each arm
3x8 dumb lateral raise, 10lb each arm (15 was too much and couldnt find a pair of 12.5)
3x8 overhead tricep 2@10, 1@15
After that, I spent time practicing handstands against the wall. I basically just went up, had my feet against the wall to keep me from going over, and just practiced having all my weight on my arms. I did this until I would lose my balance, until I had a total of 1 minute in handstand position (I averaged about 5-10sec per handstand =\)
After that, I decided to start trying that planche thing. So I started with the Frog Stand as detailed over at http://www.dragondoor.com/articler/mode3/229/.
Man, being a weakling this was tough. My upper body and wrists are so weak right now. I did about 5sec at a time until I got my whole minute in though.
Afterwards, did my 1-2-3 crunches (the ones I mentioned in the previous post) and then stretched.
All in all felt like a good work-out, by arms are a little sore, as are my wrists. I'm taking a break from the gym for this weekend, gonna just be doing walking to get in my cardio for the day. |
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| Worked out today |
[Mar. 5th, 2009|04:54 pm] |
Went to the gym, worked out. I'm being really lazy about this so copy pasting what I posted in another forum:
I originally planned on doing lower body today, but my legs were still sore from Monday's workout (and I ran a little too hard on my active rest day Wed). Since my upper body wasn't sore, I did core and upper today.
As usual, started off on an elliptical for 30min for cardio (huge improvements here from a month ago, going same speed for longer and my heart rate is lower. hurray heart strengthening!).
For core today, I did 3x10 back sit-ups (using one of those nice things that holds your legs on you lower and raise your torso using your back muscles), and then 3x10 for left side then right side.
Supplemented this with a torso rotation machine, 3x8 at 60lb. I'm going to step this up to 70lb next week.
The I got to my main upper body workouts. all 3x8.
Row 100lb (going up 5lb next week)
Bicep curl 55lb (going up 5lb next week)
Tricep 50lb (going up 5 next week)
Overhead cable pull 100lb (staying the same next week, I can already feel the soreness in my shoulders :D)
Shrug 65lb (going up 5lb next week)
Vertical Press 80lb (keeping this weight, gonna do bench style next week)
I felt guilty not doing any lower body, so I did some jumping exercises. But I forgot to record how high I had the platforms >_< It's those plastic ones, with a big long green one and the little purple squares you stack for height. I did standing jump 10 times (I want to say at 6 stack), and then set up a second one at 3 stacks. Then I did rebound jumping (I thing pros call it box to box?) where I jump down from the short one then up to the high one. For this I increased the high one a stack (so 7 stacks).
I repeated standing jumps, then added another stack for rebound jumping. Repeated standing jump at 8stacks, and then rebound at 9stacks.
After this, did stretching, did some killer crunches (legs bent, thighs perp to ground. L elbow to R knee, R elbow to L knee, then center crunch, never letting legs drop to ground). Did 3x10 of these, and followed up by impact training kung fu style (breathing exercise and hitting yourself hard in the abs). I can feel the soreness in my lower abs, and it feels great.
I'm hoping my legs aren't sore tomorrow, I'd like to do my squats, extensions, and abductions tomorrow. |
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| exercise! |
[Mar. 3rd, 2009|06:57 pm] |
My dad and I joined a gym about 3 weeks ago. I'm trying to get in shape, have healthy cardio, and build some muscle.
I'm gonna post my progress here, starting thursday. I'm hoping to keep this going, and get much stronger before leaving for Japan.
And starting this makes me realize how abyssmally weak I am. I'm not even close to when I graduated high school T_T |
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| mmmmm, workout |
[Feb. 23rd, 2009|04:38 pm] |
went to the gym again today. been going almost every day. feels really hood to be working out, getting rid of fat, and starting to build muscle.
also, posting from my phone. totally awesome.
oh, and rockville crew: we should plan when to goto dc! i'm still painting this week, so how bout this weekend or sometime next week? |
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| Computers DO kill your vision |
[Feb. 5th, 2009|06:08 pm] |
So yah, for a while there I was the last person in my family without glasses. So, here I am now, lookin' like a nerd:
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| New Year |
[Jan. 1st, 2009|07:47 pm] |
Happy new year's all, and welcome 2009. It's the year about the cow/ox, so all of use born in '85 are supposed to have a good year.
And I had something I thought I should show you all, just a reminder:
Beauty is in the eye of the Beholder. |
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| OMFG!!! |
[Dec. 18th, 2008|09:08 pm] |
I GOT AN EMAIL FROM INTERAC. IT'S A JOB OFFER.
I'M GOING TO BE TEACHING IN JAPAN THIS SPRING!!!!!!!!
JOB GET!
(Also, watch ESPN tomorrow night, FCS championship game, go Richmond Spiders! My dad and I are here in Chattanooga to cheer them on :D) |
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| New Xmas tree for this year. |
[Dec. 9th, 2008|07:09 pm] |
Got a new tree because our old one was much wider. From the picture you can tell a slimmer tree was a great move because our space is limited. This is also for Kei and her Xmas lesson.
And yes that's a golfing Santa by the fireplace. |
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| Interviewed. |
[Dec. 7th, 2008|09:58 pm] |
So Saturday I had my interview in DC with Interac. It went really well, the guy doing the interviews was really nice and did things pretty casually. My mum took a lot of pictures, and I was totally exhausted afterward (so sorry spacklehausers!). So I put the pictures up on photobucket, including one from today when I was taking a nap and Kocha thought I made a great pillow. I also threw in a picture from Thanksgiving with my niece, including the classic Hatcher ability: sleeping anywhere, at anytime.
http://s150.photobucket.com/albums/s102/tehmarken/interview/ |
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