Workout Log for April 29: Crossfit WOD 21-15-9

I've put myself on a strict schedule leading up to my exams on June 2nd. This is the first day, and I'm following it reasonably well. Instead of worrying what to do for a workout, I'm just going to be following the Crossfit WOD at 10:00 a.m. whenever possible and do endurance work at 7:00 a.m.. I was supposed to do clean and jerks today, but my knees are crippled after DLs and V-squats yesterday, and my left forearm had trouble holding the bar, so I switched to box squats. Oh, and I didn't run. :P
21, 15, and 9 reps as giant set for time

1. Sumo DB deadlifts 100 lbs.
2. Box jumps
3. Bodyweight squats

That was enough for today. We'll ease into it.

Workout Log for April 25th: Chest

I was supposed to be off today, but I needed a break from all that math I've been studying. I did something pretty light.

• BB Bench Press: 115, 135, 185 x 6, 205 x 4; rest on chest for one second
• Dip: 255x15
• Military Press: 95x8, 115x6x2
• Tricep pushdown: 100x10

I switched cables for the tricep pushdown. Last time, I did 100,120, and 150 for 15 reps. This time, the handle I wanted was connected to the next cable over so I chose 100 and started. Wow! "I must be really worn out," I thought, "because this thing is heavy!" It turns out the machine from today uses a single pulley while the last one was a double-pulley system -- 100 lbs is apparently too heavy, and I felt it in my elbows and forearms after I finished the set. No more for me!

Workout log for April 24th: Legs

I kept going today because I felt like I had extra to give. I need to do that because a lot of times, I have to cut my workout short when I feel like crap. Good day, today: I broke 800 on the leg press.

• Deadlift: 135x6, 225x6, 315x4
• Rack pull: 405x6
• Back squat: 135x6, 225x4x2
• Leg press: 360x10, 450x8, 540, 630, 720, 810x6

It'll hurt tomorrow.

Workout log for April 23rd: Back

I felt weird at the gym today -- like I was being judged.

• Hanging cleans: 95,125,135x6
• Neutral-grip Pull-ups: 255x7,5,3
• Bent-over BB Rows: 135x10, 185x6x2
• Close-hand Pull-downs: 210x6x3
• Alternating Bent-over DB Rows (Core): 40,50,60x10
• Alternating DB Hammer Curls: 35x6 (I couldn't even hold onto the DBs :P )
• Hanging Leg Raises: 10

My weight is down again. I have started asking around about TRT in the U.S. It's so expensive here: Korea was $25 for a single injection every three weeks, but we're talking about $100-200 per month from the people I've contacted so far. Admittedly, the programs I'm looking at include stuff like HCG (what's that?) and Estrogen blockers, but the testosterone alone is $250 for ten weeks, self-injected several times a week. One program even want to fly me to Florida for an evaluation. Wow! I may do it, though, because I really miss feeling 30.

Workout Log for Apr 22, 2010: Chest

I only worked out three times last week, and didn't do much yet this week, so I'll be on a 3-split for Th, Fr, Sa. Weight is down to 255 from 270 last month. Everything is in pounds now that I'm in the U.S.

• Push-press: 75x10, 105x6x2
• Dip: 255 x 6, 8, 10
• Alternating DB Chest Press: 60x6x2
• DB Chest Press: 70x8, 80x8
• DB Shoulder Press: 35x10, 40x10, 45x10
• Tricep push-down: 100x15, 120x15, 150x15
• DB Overhead Tricep Extension: 60x10
• Chest Flyes: 150x10, 170x10, 200x10

Twenty sets. Not too bad for my first chest day in a long time. My lifts have come way down over the last month of laziness!