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Old 08-26-2010, 06:47 AM   #21
Mark Kosmowski
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Re: Mark's improvements

Yesterday I just rested, today is also going to be a no workout day due to logistics.
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Old 09-03-2010, 04:43 AM   #22
Mark Kosmowski
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Re: Mark's improvements

Logistical difficulties are over - I'm getting back on the wagon.

Tuesday 31 Aug

Morning metcon:

15 degree decline crunches, assisted (100 lb) pull-ups, push-ups:
Set 1: 25, 5, 7; Set 2: 10, 4, 5; total time: 5:38 (replaced battery in my watch so I can now record seconds).

After my morning workout but before lunch, I stopped by the local Army recruiter for a DoD fat taping. My result was 36% and I need to get down to 24% for direct commissioning. At least I know where I'm starting from so I can track progress.

Evening strength (two workouts in the day due to logistics):

Bench press 135 lb: 5 / 4 / 5
Standing military press (first press from clean each set):
65 lb: 10
95 lb: 5

Front squat (first rep from clean) 95 lb: 3 reps (wasn't happy with form - didn't feel right, so I decided to stop rather than risk injury due to bad form).

Thursday 02 Sep:

Evening Strength:

Bench press: 135 lb: 7; 145 lb: 5; 155 lb: 4; 165 lb: 4
I asked for a spotter for 155 and 165 lb even though the only thing he did was to help guide the bar back to the rack at end of last rep.

About 7 years ago, I think my 1 RM on the bench was 225 lb. It feels really good to see the numbers moving up again.

Deadlift 115 lb: 5;
after last rep, clean to standing military press: 3 reps - a little too much right now

This is my first week doing deadlift, so I'm starting with a low weight for form. I had thought I was just reverse curling to the front squat position, but I paid attention last night and I think I'm cleaning, as I don't know if I'd be able to move the weight the whole way as a slow reverse curl.

Standing military press (first rep from clean): 95 lb: 5 / 5

I was sweating profusely and breathing pretty hard after this workout. Not sucking for air like after a long run with a sprint at the end, but I knew I'd just worked myself hard. I hope this is normal after a medium-heavy strength workout.

Last edited by Mark Kosmowski : 09-03-2010 at 04:45 AM.
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Old 09-07-2010, 10:28 PM   #23
Mark Kosmowski
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Re: Mark's improvements

Sunday, 05 September

I turned 36 on this day and did 1 minute worth of 15 degree decline crunches (28, though I don't think I'd have been able to do much more than 30 (two more) in total if I kept going. I then did 10 push-ups in 30 seconds. I'm not happy with my push-up endurance. Then I did assisted pull-ups. At 85 lb assist I did 3 reps, 4 at 92.5 and then I set the weight for 100 lb and while walking a bit my right lat started getting tight from about C10 to C4 so I figured I'd call it a birthday.

Weight was constant at 292 - 294, but body fat measured 37 or 38%. First time below 40% since starting my current exercising.

08 September

Strength Day

Bench Press: 135 lb: 10; 155 lb: 5; 185: 4
Deadlift: 95 lb: 7; 105: 9
Overhead Press: 95 lb: 6; 105 lb: 5

I deadlift a set, recover, then clean to do my presses. I need to learn how to "unclean" better, as I think I'm using too much upper back. I'm nervous that if I just let it drop I'll squish certain 'roid free, unshrunken parts with the bar.

I felt the need to work abs, but sit-ups are getting boring, so I did two sets of 10 leg raises bringing femurs just above parallel to the ground with bent knees on something like this piece of equipment. Link is safe for work and family.

Then, feeling good about my 4 reps of 185 lb bench pressing, I found another spotter to try to match my 1 RM from about 7 years ago. When I took the 225 lb barbell off the stops I asked myself if I really wanted to do this. I answered myself that it would be, well, maybe there is a better word than embarrassing to describe asking for a spot and then not doing the weight, but I don't know what that word is.

So I lowered the bar. And moved it up about 2" before being really, really thankful I found a spotter. Then I started wondering whether the random guy I asked to spot me will be able to get me out of trouble. Pushing up that bar took a long, long time. I estimate about 2 hours. Too bad I was only in the gym for about 40 minutes.

If there was a bubble level on that poor bar, I think it would have taken an astronaut to find the bubble. Eventually the bar found the way to the stops. After taking the plates off I adjusted the bar so it was resting on the narrow bar on the left instead of the wider part to the inside of where the plates get loaded.

My spotter said it was all me. I honestly have no idea, as I didn't have enough extra mental capacity to know whether his hands were on the bar or just under it after those first two inches. Whatever happened, it was a heck of a lot more than 185 lb and it felt good after getting it back on the rack.
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Old 09-09-2010, 11:02 PM   #24
Mark Kosmowski
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Re: Mark's improvements

Didn't feel like going to the gym tonight. So I went anyway, figuring if nothing else I'd do a something is better than nothing workout and leave early. One thing led to another and I don't think I slacked off too badly.

bench: 145 lb: 10; 155 lb: 6
assisted pull-up: 100 lb: 3, 4 (misread machine and had a failure at 52 lb assist at first attempt)
assisted dip: 100 lb: 5, 7

I did a set of pull-ups, rest, dips, rest, pull-ups, rest then last dips. This might have been my very first ever in my life attempt at dips.

leg raises: 11, 12, 10, 7 (last set was arm slipping off the support not muscle failure)
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Old 09-21-2010, 07:58 AM   #25
Mark Kosmowski
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Re: Mark's improvements

Catching up on the posts.

14 Sep

Bench: 155: 7; 165: 6; 175: 5; 185: 4
Deadlift: 100: 10; 110: 7
Press: 100: 5; 110: 3; 95: 5
Bent-knee leg press: 15, 15, 12
Assisted pull-up: 94:4, 2
Assisted dip: 94: 10; 82: 5

16 Sep

Bench: 165: 7; 175: 9; 185: 5; 195: 4; 205: 3
bent knee leg raise: 20, 20, 15, 15
assist pull-up: 88: 5; 82: 3; 94: 3
assist dip: 82: 10; 64: 5; 52: 3
straight leg raises: 6

20 Sep


Bench: 185: 6; 195: 5; 205: 3
Assist pull-up: 94: 6; 88: 3
assist dip: 70: 10; 58: 6; none: 1 ; 40: 4
push-ups (hands on bench press bench): 15, 10, 10
straight leg raise: 5, 6, 10, 10 (last set alternated straight leg and bent knee, 1-1
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