Tekli Dragon

Friday, May 10, 2013 - 4:15PM

Fri, 10 May 2013 00:00:00 -0700

160.4lbs

Elliptical - 5 mins
Lat pulldown - 10x140, 10x140, 10x145
Standing calf raise - 10x210, 10x210, 10x220
Pullup - 10, 10, 10
Upright row - 10x90, 10x100, 10x105

Thursday, May 9, 2013 - 1PM

Thu, 09 May 2013 00:00:00 -0700

158.4lbs

Erg (3min) - 911m
Hanging knee raises - 10, 10
Back extension - 10x45, 10x45
Deadlift - 5x225, 5x225

Wednesday, May 8, 2013 - 8PM

Wed, 08 May 2013 21:00:00 -0700

158.6lbs

Cable crunch - 10x87.5, 10x92.5, 10x97.5
Woodchopper - 10x62.5, 10x62.5, 10x62.5
Decline roman twist - 10x45, 10x45, 10x45
Machine crunch - 10x110, 10x110

Monday, May 6, 2013 - 4:30PM

Mon, 06 May 2013 18:42:16 -0700

159.4lbs

Cable crossover - 10x25, 10x25, 10x25
Cable iron cross - 10x25, 10x25, 10x25
Dips - 10x25, 10x25, 10x25

Saturday, May 4, 2013 - 3:30PM

Sat, 04 May 2013 17:00:00 -0700

157.8lbs

Elliptical - 5 minsDB military press - 10x45, 10x50, 3x50, 10x35
Front lateral lift - 10x20, 10x20, 10x20
Arnold press - 10x35, 10x35, 10x35

Friday, May 3, 2013 - 6:30PM

Fri, 03 May 2013 19:48:59 -0700

159lbs

Back squat - 8x135, 10x155, 10x175
Deadlift - 5x225, 5x235, 5x225
Hack squat - 5x205, 5x225, 5x225

Thursday, May 2, 2013 - 6:30PM

Thu, 02 May 2013 00:00:00 -0700

158.6lbs

Elliptical - 5 mins
Box hop - 20
Leg lift (partnered) - 30, 30, 30
Crunchies - 10, 10, 10
Weighted planks - 2x45, 2x45, 2x45

For weight planks, 1 rep = 30 seconds.

Friday, April 26, 2013 - 7pm

Fri, 26 Apr 2013 21:50:00 -0700

156.8lbs

Box hop - 10, 10, 10
Calf raises - 10x190, 10x190, 10x190
Dumbbell lunges - 10x35, 10x35, 10x35
Bench press - 10x155, 10x165, 5x175, 10x135
Inclined DB press - 8x40, 8x45, 8x50
Declined DB press - 10x45, 10x45, 10x45

Monday, April 22, 2013

Mon, 22 Apr 2013 00:00:00 -0700

158lbs

DB military press - 10x50, 10x50, 8x45
Front lateral lift - 10x20, 10x20, 10x20
Arnold press - 8x45, 5x45, 3x35, 9x35

Elliptical - 20 mins, 2.29miSeated DB shoulder press - 8x45, 8x45, 8x50Barbell upright row - 8x80,...

Fri, 08 Mar 2013 22:00:00 -0800

Elliptical - 20 mins, 2.29mi
Seated DB shoulder press - 8x45, 8x45, 8x50
Barbell upright row - 8x80, 8x90, 8x100
Side lateral lift - 8x20, 8x20, 8x25
Rear lateral lift - 8x15, 10x15, 10x20

Chest dips - 8, 8, 8
Med ball swap pushups - 8, 8, 8
Clap pushups - 8, 8, 8

Also wrestled for an hour with J.

Cardio 1 + Shoulder weights 2 Pickup basketball - 30 minsMilitary press - 8x35, 8x35, 8x35Front...

Fri, 22 Feb 2013 16:10:19 -0800

Cardio 1 + Shoulder weights 2

Pickup basketball - 30 mins
Military press - 8x35, 8x35, 8x35
Front lateral lift - 8x20, 8x20, 8x20
Arnold press - 8x20, 8x20, 8x20

I went for the lighter weights. =)

Cardio 1 + Back weights Erg - 20mins, 1:57.1 avg, 5124m (@15mins, 3860m)Chinups - 8, 8, 8Seated...

Fri, 22 Feb 2013 16:05:00 -0800

Cardio 1 + Back weights

Erg - 20mins, 1:57.1 avg, 5124m (@15mins, 3860m)
Chinups - 8, 8, 8
Seated rows - 8x120, 8x120, 8x120
Bentover rows - 8x70, 8x70, 8x70
Lat pulldowns - 8x120, 8x120, 8x120

Hate cardio! Again at 5 minutes, I wanted to call it quits. Still amazed that I got through it. Love this post if you also find sustained cardio a challenge. xD

I was in a pool of sweat at the end of the twenty minutes. When I went to put my chin-ups in… man was I feeble. I have not done chin-ups in a long time (have mostly been doing pull-ups) and they were just really tough. Everything else included a lot of pulling. Pulling exercises after erging for twenty minutes really do a number to the hand.

Cardio 2 + Abs Dynamic Erg - 15mins, 1:56.8 avg, 3853mLeg lifts - 20, 20, 20Crunches - 40, 40,...

Wed, 20 Feb 2013 22:30:00 -0800

Cardio 2 + Abs Dynamic

Erg - 15mins, 1:56.8 avg, 3853m
Leg lifts - 20, 20, 20
Crunches - 40, 40, 40
Planks - 60s, 60s L, 60s R

Hate cardio! 5 minutes in and I wanted to call it quits. Amazing that I got through 15 minutes worth. Hope I’ll get better with it in a few weeks.

I have decided to keep with the workout regime that u23 sent out. It doesn’t seem too crazy...

Tue, 19 Feb 2013 21:15:00 -0800

I have decided to keep with the workout regime that u23 sent out. It doesn’t seem too crazy except for the cardio the comes at the beginning of every workout. That’s going to be where the bulk of my time is going to be spent, just getting all sweaty.

Cardio - 20mins running
Bench Press - 8x135, 5x155, 10x135
Inclined DB Press - 8x35, 8x40, 10x40
Declined DB Press - 10x20, 10x30, 10x30
Cable flyes (bottom) - 10x12.5, 10x12.5, 10x12.5

SDB13 - Powerful Derotation

Sun, 27 Jan 2013 18:29:00 -0800

Sunday, January 27, 2013

Fantastic practice with SDB today. We had a full boat and we worked on derotation. What really helped with this was the concept of putting your outside shoulder forward and then getting even with your other shoulder. A push-pull drill with that focus did the trick.

We paddled one 500m and four 250m. We are slowly building up speed. Some of the new and big guys are still not really pulling their weight, but they will need more practice/water time to begin fine-tuning the stroke. The team’s looking sharp so far. The weather was super nice, which made it 1000x better for us.

Dragon Warriors, Gym, Basketball

Sat, 26 Jan 2013 18:34:00 -0800

Saturday, January 26, 2013 @ 2:30pm

Partied hard the night before, had a ton of fun. Decided to go to Dragon Warriors’ paddling day to say hi and show them that I’m still in it. Had a great time playing football and helping some new paddlers out. Season 2013’s going to be a great one.

DB Press - 10x35, 10x35, 8x55, 8x55, 8x60, 5x65*
Deltoid rows - 8x70, 8x80, 8x90*
Back extensions - 15x25, 15x25, 15x25

Surprised myself with the dumbbell presses. Wasn’t really in the mood to work out today, but pushed the weights anyway. Shoulders are feeling strong. At the verge of breaking, but still in control. Feeling good about my physical strength right now. I need to put in some more erging time soon.

Basketball after gym, outdoors. Great competition. Played some of those dudes in Arrillaga before, but fun still. Was able to attempt a lot of shots, but missed many. Dribbling’s a weakness. I need better ball handle and shot. I defend well, but still have lots of technique to pick up.

Working Out After a Big Meal

Fri, 25 Jan 2013 22:00:00 -0800

Friday, January 25, 2013 @ 9:00pm

Leg curls - 15x45, 15x45, 15x70
Calf raises - 10x110, 15x110, 15x130
Inclined situps - 20, 20, 20
Leg press - 10x230, 10x230, 10x230

Ate a big fat meal on University Ave. Snacked all day throughout STEP. I wanna just drink the stress away tonight, but I needed to get a workout in. At the gym, I weighed in at 158.4 (at least 3 lbs heavier than average). Felt lazy and cumbersome. At least I got some good leg workout in. Couldn’t play any basketball today. Courts were all taken up.

Getting Busier is Key to Getting Things Done

Thu, 24 Jan 2013 22:11:00 -0800

Thursday, January 24, 2013 @ 7:00pm

Who would have thought? It’s so counter-intuitive. The busier you are, the more it forces you to set priorities and hold you responsible to managing your time well. So far, I have promised myself to go to the gym daily and it’s been doing wonders for not only my physical shape, but also my academic shape. I’m keeping on top of my placement, courses, assignments, and most of all I’m teaching my 1st grade students to the best of my abilities. Hell yeah! So if you think you’re a lazy bum, go and commit to something weekly, get busier and you’ll start getting things done.

Push press - 12x45, 10x65, 8x85, 8x85, 8x85
Barbell curls - 3x80, 8x70, 8x70
Pullups - 8, 10, 8
Leg extensions - 10x130, 10x150
Leg curls - 10x75, 10x90
Seated rows - 10x100
Bench press - 8x135

I threw in a mix of things. It was nice to see the paddlers at the gym, getting their workouts in. Nothing too impressive for me today. Maxing out the push press at 85. I don’t think I can do 8 reps with any weight higher, yet. Barbell curls… tried 80 but it was too much. 70 was the perfect challenge.

Played some IM basketball with STEP. Meh. Playing stronger defense and keeping open. I’m 1 for 2 this game. I think score’s something like 44 - 52, we lost. Anyway, I wish I could drive better and shoot better. Otherwise, I’m excited for the rest of this quarter to play out. I can’t wait to graduate.

Hi! Thanks for following! :D

Thu, 24 Jan 2013 21:21:13 -0800

You’re welcome. Keep up the dragonboating.

Sudden Strength?

Wed, 23 Jan 2013 19:30:00 -0800

Wednesday, January 23, 2013

Bench Press - 8x135, 5x155, 5x165*
Bentover Rows - 5x95, 5x145, 5x145, 5x145, 5x145
Inclined Press (rack)- 8x65, 8x65, 3x95
Inclined DB Press - 10x35, 10x40, 10x45
Woodchopper - 8x37.5, 8x42.5, 8x47.5
Inclined Situps - 20, 20, 20

Was looking for a rack and bumped into K. Mo. We worked out together for the bench press and bentover rows. I was surprisingly able to bench 135 and even 155! Woah! On Saturday, I could not even bench 115 pounds for more than two sets. My sudden strength was invigorating and I worked out hard for my other exercises.

The inclined press on the rack was super difficult to set up. The seat was too far from the weight holders so when I lifted up, I would sometimes hit the holders. I pushed up the weight for woodchopper and was surprised that I got up to 47.5. I will continue trying to push up the weights. After working out for 45 minutes, I went to play IM basketball with Phi Psi. I felt like I play much stronger than before. I even scored 2 points!!!