My ramblings, the endless journey

Horrible work out, I did not have any energy, my job is just terrible right now, It is killing me. Coupled with lift + kung fu the day before, and 2 hours haning out in my bike shop waiting (and shooting the sh*t with my mechanic) for some work to be finished so I could have breaks again... lifting was the LAST THING I wanted to do with myself.

I didn't get started til 10:30 pm, and that did not help at all. My totals SUCKED, and i was just proud that I didn't stop, because when I first (well actually during every exercise, every set every rep) all I wanted to do was stop. drop weights, or cut out exercises. While I did drop the weight of my deadlifts, I did not drop out any exercises, or quit so there you go. What ever.


2 X 25 30 sec rest

Deadlift snatch grip.117 lbs x like 12 reps, couldn't continue, dropped the weight to 97 # pulled the remaining 13, and then 97 X I think I got 22 or 23 and did have to stop and breath in there somewhere.

super set

lunges 20's # X25

step ups 20's# X 25



leg raises lying 4# x 13( again should have been 5 each leg, not happening.)

Hand not helping.... 1 more week and then I have an off week, I am really concerned about squating (I had officially made the switch to front squats for saftey sake, considering my "home" gym. I went to test hang clean last night before I really giot going. I can't do that with my thumd, the reaslese and drop especially, I can't do that right now, I did 77# as my test and nearly got stuck with the weight up, because I couldn't figure out how to drop it with out reinjuring/aggrivating it.

I look forward to Kung Fu tonight, and my sceduled off day on Saturday, even though I have a 12 hour day agin, F*cker's.

Class went ok.

I have to get there maybe next Sat, and see if anyone can help me learn Dragon. It is soo twisty, turny, with so many suble hand changes and switches. Again someone needs to break it up for me, I just keep running through the whole thing and remember nothing. I still get really lost at the end. It is shorter than tiger, but there are a million more suble moves.

They wanted to start me on bird... I don't know if that is smart if I don't have dragon internalised.  But i don't think the other people who have started when I started, can get through a whole form by themselves... is that bad, good what????

But, then they have started learning bird. ehhh..

I'm thinking too much about all of this and that effecyts me in class. I do the best when I am facing the wall and I can't look at other people, and judge myself against them ...

Sparr went ok. I have gotten a couple patterns down. I had a more agreessive teacher this time around. I have worked with him before. It is cool because I can push him around and be more forceful, and that is better for my learning curve. I think last time lady, taught me wrong on a few things. I am getting it though...

I am being positive I swear.

6 X  all and 90 seconds rest.
super sets

close grip chin ups f/N 2/1, 1/3, 1/2, 0/3,0/3,0/3 (hurt my forearm playing with bf, effected the pull, I am very bruised up and down my arms)
Barbell shoulder press 67 x 3 (pb)
wide grip pull up 1 leg assisted all negitiveX3

Arnolds 30's # (60# total) X 3
hammer curls

30# X3
_

Upper body russian Twist 35 # X 12
 
Not great, but personal best on the m press.

Thumb still gets in the way, but i can bend it some now .


Kung Fu last night was good enough! I finally remember some of Dragon, on my own. so at least the process is begining.. O like the Thai Chi lady helped me. She my buddy!

i took take kung fu for five years but then quit...i was really good, black tiger, sword, and all that **** (shaolin style) but all the other kids were really young. all the other kids my age quit. i was by far the best, and the classes were holding me back, because the teacher wasnt teaching me anything new. tip:to get more flexible (this how i got splits, it works really quickly) strech right when u wake up. thats when ur muscles are the tightest, so if u get them loose then, they will get looser during the day.
i didnt forget anything exept for one summer when i went out of the country, and didnt practice at all. i re-learned everything the next class. i had to stay back an extra 3 HOURS.

I have a police record at age 13.....


bench: 150
squat: ?????
deadlift: 220

Really good class. My tiger was excelant. My warm up forms were focused and clean.

I worked more on Dragon,  and started bird. Yeah, bird is gonna be a problem  .

My feet are less like lead, and I am placing them down after kick rather than letting them drop , in the hopes of not falling over. Really feel good about my kicking control, better than I ever have been.

H2 NROL
5x6 everything (cept, abs) super sets full rest at 90 secs. Dips and abs straight sets

All time best bench and rows, reverse grip or otherwise

Barbell reverse Grip Bent over row 87# X 6 (could have done at least 5 #'s more if not 10)
Dumbbell bench 45's # (90# total ) x 6
1 arm row 50# x 6
Dumbbell incline bench 30's # (60# total ) x6
Bench Dip 30# X6
swiss ball crunch 3 X 12 @ 60 sec rest, 35#

Felt real strong in the back, the one arm row doesn't seem right, but i am recording here from memory..... I need to remember to bring my log to work to record properly, since this is public record.

looking forward to off week, something fierce. I think this last week was the end of my incidental 12- 15  hour days at work. Hopefully I don't need to keep jigging around training days, or doing double Kung fu and lifting nights. My work has really been screwing with me.

i took take kung fu for five years but then quit...i was really good, black tiger, sword, and all that **** (shaolin style) but all the other kids were really young. all the other kids my age quit. i was by far the best, and the classes were holding me back, because the teacher wasnt teaching me anything new. tip:to get more flexible (this how i got splits, it works really quickly) strech right when u wake up. thats when ur muscles are the tightest, so if u get them loose then, they will get looser during the day.
i didnt forget anything exept for one summer when i went out of the country, and didnt practice at all. i re-learned everything the next class. i had to stay back an extra 3 HOURS.

I am certainly not doing Shaolin Style, although that form and mine share the same roots...
If you are curoius this is the link to my school. http://www.sevenmountainskungfu.com/htmls/aboutphan.html

That is my Master, he such a little deadly cutie!

There are better video's throughout the site. It just doesn't look as complicated or interesting in the videos, and his editing style is bad.

there are links to the articals from inside kung Fu inthere as well, It talks about my form.

My school is taught the traditional way, beginners and experts taking the same class. It is part of the training to teach those who are less experianced than you are. There is no stalling for anyone, no one gets held up. Just the opposite.

Goot somewhere with Dragon on Friday. I almost have it. I began calling it, half right half wrong. I am confidant in my progression for today at least.

Couple more go arounds and I shold be able to practice the whole thing by myself.


Then I can work on Bird, bird is Yuck!Yet again a totally new way of moving through space. It will come in time.



3 x 12 60 sec rest

Deadlift snatch grip.137 lbs x12

super set

lunges 30's # X 12 1 st 2 sets 25# 3rd x 12

step ups 30's# X 12 1st set 25# the last 2 x 12

leg raises 5 # x 12 x 3

just couldn't keep my grip, and the right DB keep leaning on thumb (that is what happens when I start to lose my grip, on the step ups), I could not keep it there not good for poor little thumb, seriously.

But got them deads over my last 3x 12 failure, and the rest was still an improvemnet.

So that is ok.

Had a very nice class yesterday.

Felt really good warm ups through froms proper. Still don't have dragon down quite yet,  but i have it well enough to leep up with the rest of the class and not get lost.


Ha dmy favorite spar partner for set form sparring. I just click with him. He has a very good way of articulating exactly what I should be doing.  Foot placement, leverage all that jazz, the moving and the leg locks are really good. He said a number of things I was doing was excellant ! Blocks and such... And my 6 punch is finally committed to memory.

Hurray!

If any of you (if anybody is), following this journal and has interest in helping me with a new routine.. please see the training forum I could use some help.

25 x 2  30 seconds rest.
super sets

close grip chin ups 2 leg asssit x25
Barbell shoulder press 37 x 25
wide grip pull up 2leg assisted X 25
Arnolds 10# x 25
hammer curls 10# x 25
_

Upper body russian Twist 35 # X 12

Not brilliant but better than the last time at 25 reps. I hit all my targets.

Ok my learning pattern is rearing it's ugly head, I am getting worse.

it is like clockwork, 2 steps forward 1 step back. I am lost again, my tiger is regressing as I try to think about more areas of subtlety. My Dragon is falling apart!!!! I really thouht by the end of yesterday I would be able to call it, NOOOO.

Well, at least I am remembering the spar stuff. , for now...

I don't think i will be able t test next test from what mrs. Phan said. I need to be there at least 6 months to be able to test, I will ahve been there 5.5 months at next test, I don't think they  are going to let me slide in.

Probably for the best, considering my slowness, but.. I don't wantto go to open spar before I test, I fell like it is just a good mile stone... Argh. that is still a little while off.

Oh well, off week, I think I actually am going to take a week and a half off. I need the rest. the routine coldfire gave me is going to be quite chalanging (understatement of the year). I'll try to make it to kung fu 4 to 5 times next week, so it won't be to much down.

Kung Fu Friday was back to basics night for everybody...

We were embarrassing Phan, with both our kicking and punching.

That was a sad thing to hear. "It is not our fault it is his, if we were to kick someone in public like we have been, he would be ashamed to call us his students".. soo cute, but still gotta feel like crap about it.

He fixed our kicks for the time being.

He also told me my puching was greatly improved, and my expression is very good.

In my form it is very important to allow the character of the forms come through. If you are doing tiger, your supposed to embody the fighting style of a tiger, dragon, bird, whatever. During testing he was very displeased with several students who just repeated the forms, with out any internalization of animal, and no expression on the face, no audible breathing, or fight rhythm.

So at least n that front I am doing ok.

I worked on bird  tons! At least 20 times throught the form with ray (trying to remeber everyones damn name, rather than Phan's nicknames, such as lazy girl, jewish guy, asian John (that one is my friend), and so on)

Close to having dragon memorized, funny the parts of dragon, I screw up, are the ones I do in warm up, the parts  know the best, go figure??

Went in on Saturday since it is my off week. There was nobaidy there but my buddy john, and 2 other guys, I guess because it is spring, and the next test is 2 1/2 monts away.

Worked on making sure my tiger is totally correct, the way the hands clear each other and my stance, especially the horse into back fist into step out punch which is how the form ends before switching sides. I have that better, my horse was way to wide. But I do have it even what I thought I didn't have I do.

My Dragon is so close I can taste it, but still so damn far away.

Got lots of class gossip there has been a mass exodus of 4-6 years, but that happens at that stage of the game, so I found out.

too many new students the mid year people feel neglected because the have to help, the newbies (like me), and they feel that the senior students are to distracted so they can't be helped by the. This is what happens at my school.

Kung fu last night.

We did a controlled spar fight simulation for most of it. I never did that before. fun and confusing. More pieces of the exodus of 4 year studnts, are coming to light and we are being taught certain things in response to that. He was upset with their sparing because they we not using the forms, the way they were supposed to. They were also faking during spirit class, I haven't seen a spirit class, but I know that is an UBER NONONO! I don't believe in Mysticism, per say, but I know people can put themselves in trances, or deep meditative states, these guy were faking that. Phan mad!

OUCHIE!!!!

Ha ha we freesparred in forms last night.. I certainly did not expect that!

I got my ass KICKED, I am bruised and battered all about my legs. It was fun even though I had no idea wht I was doing.

Phan said before we started (no ladies but me last night), well, most women don't come to his school to learn to fight, the men do... except the big one, I won't name names, *cough* hardway

ROLF!!!!!! I swear to god, well he used my real name but you all get the idea.

I did good all and all, kept blocking kicks and leaving my face open.... that is a BAD BAD BAD habbit.

I'll go agaion tonight and then I think I am back to weights and the coldfire routine.

Day 1:

Front squat 5x3
Bench press: 3x5
Power clean: 5x3
Chin ups: 3 to failure

Day 3:

Clean and press 5x3
Deadlift: 1x5
Rows: 3x8

Day 3:

Overhead squats if you can. If not, lunges 3x15
Bench press/overhead press: 3x15
Romanian deadlift 3x15
Pull ups: 3 to failure

Damn how off week flies, figured I would post up the new routine, Thanks again coldfire! I had planned on taking a full week and a half off start on Sat or Sunday but this little meet up happening, I better get started tomorrow, night. I'll feel way soft otherwise. Going to Kung Fu now.

I think I got that damn DRAGON!!!!!!!!!!!!!!!!!!!!!!!

And Thai Chi lady, who I found out is also a 3rd degree Black belt in Karate, she is fierce!, helped me with Bird. I have figured out how i am going to keep thhe charector of the form, I have to *flap my wings*, just like I meawoed with Tiger. It reminds me where to keep my shoulders, and elbows, I am so F'in retarded.

She is awesome at articulating how my hands should go, i swear it is the Thai Chi influance, she is great at being really articulate, and slow, when she explains. She spent a lot of time on me, and made sure I understood the practical applications, which is very helpful. Like breaking the neck, as the first movement and such...

Good times.

I guess I did lie, circumstances last night caused me to go to Kung Fu instead of lifting, thought i would lift today, but I feel really bad . my stomach hurts, a lot.

last night went really well, I got a few complements one from another new student who has been there longer than I have, he said when we go through forms, he copies of of my tiger, adn really is impressed at the fact that I got it, since neither he nor his wife, have it down yet.

Birds is comming along easier than Dragon, but I checked it is not confidant, but I got my dragon committed to memory.

Coldfire's routine

1 st day back, I went real light and easy, for two/three reasons.
 
 1, I have not squatted for over 8 weeks, so I did not know where I would be, didn't want to jump right in.

2, I have not power cleaned, (and before it was a modified dumbbell power clean, if there is such a thing), in, well, since I started doing NROL, that has been quite  a while, I completed 6 different routines on NROL. I was worried about my form, as I am never real certain about that.
 
3, I would like to do a couple of cycles of this, so I wanted room to increase, rather than starting heavy, heavy, and hitting a wall quick.
 
4 th reason, I was to spend the rest of my day designing a planting one of my mothers garden beds, it's a rock shade garden with 60 year old trees, so roots and rocks to dig through mulch/plants to carry, ect.. (I am glad I went light trust me )
 
Gave myself 90 seconds rest between
 
Day 1:

Front squat 5x3  77 lbs X 5 (since the weight was light  I went with two more)  
Bench press: 3x5 35lb dumbbells x 5  
Power clean: 5x3 57 lbs x 3  (I felt really really good about them, no fear to increase, I still don't like how i jump, and the catch is not low at all, however they felt really fluid, and right)  
Chin ups: 3 to failure 2 chins 4 neg (good hard hard negitves slooow), x 3

Kung Fu on Monday was another fight club session. I love that what Phan calls our self deffense lesson, is in actuality, "now we will learn how to fight",  excellant.

I really was tired and did not at all want to go to cklass and for the first time I did not get energised when I went in.

Howver I did have my favorite sparr buddy, ha actuall came up to me, as soon as we were lining up for fight time and asked if we should continue where we left off, my reply was yes, yes please! It was a shame I did not have as much enthusiasum as usual.

here is a question, He said, "well you  certainly got spunk ", yuo really got spunk, I took it as a compliment I was supposed to, right? I made a serious effort, and was drenched totally in sweat , out of breath, and just exshausted, by the time it finished up.



Tuesday

Second day of new routine, same thing went kinda light and easy on the clean a press especially, deads not so much

Day 2:

Clean and press 5x3 I did 5 reps not three since I was working out the form  37 lbs x 5
Deadlift: 1x5  amped up 117 x5, 137 X5 working set 167 X5 PB
Rows: 3x8  87 lbs X 8 the last couple were sloppy I admit. 

Class was good enough, although not great. I have been out of it the past two days, I don't know why. Form sparred with a student who had only been there 6 months, it was a very different experiance, working through what we were supposed to be doing rather than having an expert work with me. We had fun, I sort of learned two more form spars so that was good, but, yeah my partner didn't know them either, so it was a different experiance, and a good one. He said i probably could kick his ass, So I feel better about "my spunk".

Gonna go tonhgt and lift since the meet up is Friday, and that screws up my schedule.

Class went well, we just worked on forms the whole time, it was a good time.

I found my dragon again, it had been lost for so long (like a week and a half, haha) But, for the first time i went home and could do it all by myself! That is 2 forms down, ok not down,  but I am able to independantly practice them!

Bird, slowly but surely, not great, but I can stay in forms though bird now, so that is progress.

getting more friendly with the other students as well. I like that, they are a good group of people.

We shall see if I can make it to the open studio on Saturday morning, really dependant on what the 4 of us end up doing tonight. (or how wasted I get)


I was a good monkey and did lift last night when I got home.
For the first time I did the "correct " weights in coldfire's routine. It was only because the are such high reps on day 3. Next week I will hit the heavy  days HEAVY, although my thumb and all that cleaning... it hasn't been giving me any real problems,  but it still certainly hurts, is weaker than it should be, does not have it's former range of motion, causing grip issues,  and concern for reinjury, or worse a different thumb injury. I will find out how it handles next week...

Overhead squats if you can. If not, lunges 3x15 Well yes I can overhaed squat! so I did those, first time ever, they are AWESOME! I only used my wussy bar I had to feel out the form so that was 17 lbsX15

Bench press/overhead press: 3x15 , choose bench since I did the overhead squats 30 lbs x 15

Romanian deadlift 3x15 77lbs X 15

Pull ups: 3 to failure 4 neg and 2 assisted I was tiered and it was 11:30 pm.

I like my new routine, I will be able to comment more throughly after next week, since I did not do the heavy days any where near heavy.

Front squat 5x3 97 lbs X 3 I failed at set 2, getting the weight up... I have been away from hang cleans/ all cleans for awhile,and I felt it for sure. Completed everything though, streched my rest out to about two minutes.

Funny how I can hang clean more than I can power clean. That means my form is poor. I will do more reaserch, and re look at the vids people have posted. I will double check my hang clean as well.

Bench press: 3x5 45lb dumbbells x 5

Power clean: 5x3 77 lbs x 3 

Chin ups: 3 to failure 2 chins 4 neg , x 3 1st set , second 1 chin 5 negs, third set 6 negs.

I don't like how I am losing my chins.... a couple of thoughts.

I really hit them slow on the negitive portion, every time I do them I try to hit them slower, both in the assisted up, and the drop down.

This week I was using very taxing poundages in all the lifts, no wussy out and taking it light.

Damn I have been snacky this past coule of weeks, no disciple in my food, so I am sure I added a good five pounds, not muscle either so that is not helping.

Diet needs to be locked down. I will lock my diet down, this week.

I alos need to put in some dedicated ab work as well, I am sure that there shoulkd be something in there, I am sure coldfire figured if I wanted extra ab work I would include it myself.

ORIGINAL: thehardway

Front squat 5x3 97 lbs X 3 I failed at set 2, getting the weight up... I have been away from hang cleans/ all cleans for awhile,and I felt it for sure. Completed everything though, streched my rest out to about two minutes.

Funny how I can hang clean more than I can power clean. That means my form is poor. I will do more reaserch, and re look at the vids people have posted. I will double check my hang clean as well.

Bench press: 3x5 45lb dumbbells x 5

Power clean: 5x3 77 lbs x 3

Chin ups: 3 to failure 2 chins 4 neg , x 3 1st set , second 1 chin 5 negs, third set 6 negs.

I don't like how I am losing my chins.... a couple of thoughts.

I really hit them slow on the negitive portion, every time I do them I try to hit them slower, both in the assisted up, and the drop down.

This week I was using very taxing poundages in all the lifts, no wussy out and taking it light.

Damn I have been snacky this past coule of weeks, no disciple in my food, so I am sure I added a good five pounds, not muscle either so that is not helping.

Diet needs to be locked down. I will lock my diet down, this week.

I alos need to put in some dedicated ab work as well, I am sure that there shoulkd be something in there, I am sure coldfire figured if I wanted extra ab work I would include it myself.

Your hang clean could be better than power clean because you are not accelerating the bar from the floor during the power clean.

I don't see a reason to go slow on the negative portion of pull ups. Just do as much as you can.

Oh, and I refuse this routine to be called "coldfire's routine" It is just something I had in mind that made sense to me. Adjust it to your needs.

If you want to get your form right on power clean and all the basic lifts, read Starting Strength. Really, the best investment you can make for your training.

Your hang clean could be better than power clean because you are not accelerating the bar from the floor during the power clean.

You are correct, that is my problem.

I don't see a reason to go slow on the negative portion of pull ups. Just do as much as you can.

See I can't do much. If I only did as many pull ups as I could I would finish with what 4 total on a good day, most ever was 5.

I try to force as much work as I can with my capabilities.

If I go real slow at least I know I am not "cheating" through them, which would be very easy for me to do especially with my chair assists. (And I hate them , soooo I would love to cheat through them)

Oh, and I refuse this routine to be called "coldfire's routine" Smile It is just something I had in mind that made sense to me. Adjust it to your needs.

Too BAD!
 I certainly will adjust to my needs, especially after sticking with it for a good while (I am not David I have an attention span, and patience).

 While I am sure this is based on some very basic well know structure, exercise combo, you gave me this routine, so your name is in the title!

If you want to get your form right on power clean and all the basic lifts, read Starting Strength. Really, the best investment you can make for your training.

It is on order! However, I am really trying to find someone to watch me do the power cleans, over head squats, and the clean and press. I can read all day long, and look at videos, but I still can't really watch myself, do them, (unlike squats where I can look in a mirror and see where I am wrong).

By the way, I LOVE THE OVERHEAD SQUATS! Nice choice, when I tried them out with 37 lbs, I really felt like a....a.... woman! (yeah I repped them at 17 pounds, but when I went over the routine, thinking about it during my off week, I put a tiny bit of weight on the bar to see if i could do them, period).

Really fun choice, thank you!

ORIGINAL: thehardway

Your hang clean could be better than power clean because you are not accelerating the bar from the floor during the power clean.

You are correct, that is my problem.

I don't see a reason to go slow on the negative portion of pull ups. Just do as much as you can.

See I can't do much. If I only did as many pull ups as I could I would finish with what 4 total on a good day, most ever was 5.

I try to force as much work as I can with my capabilities.

If I go real slow at least I know I am not "cheating" through them, which would be very easy for me to do especially with my chair assists. (And I hate them , soooo I would love to cheat through them)

Oh, and I refuse this routine to be called "coldfire's routine" Smile It is just something I had in mind that made sense to me. Adjust it to your needs.

Too BAD!
I certainly will adjust to my needs, especially after sticking with it for a good while (I am not David I have an attention span, and patience).

While I am sure this is based on some very basic well know structure, exercise combo, you gave me this routine, so your name is in the title!

If you want to get your form right on power clean and all the basic lifts, read Starting Strength. Really, the best investment you can make for your training.

It is on order! However, I am really trying to find someone to watch me do the power cleans, over head squats, and the clean and press. I can read all day long, and look at videos, but I still can't really watch myself, do them, (unlike squats where I can look in a mirror and see where I am wrong).

By the way, I LOVE THE OVERHEAD SQUATS! Nice choice, when I tried them out with 37 lbs, I really felt like a....a.... woman! (yeah I repped them at 17 pounds, but when I went over the routine, thinking about it during my off week, I put a tiny bit of weight on the bar to see if i could do them, period).

Really fun choice, thank you!

I didn't mean just to max out on the pull ups. If you can do 4 in a row then do sets of doubles or even singles until you fail.

Regarding someone to watch you: After you read the book, you can make a video of yourself, watch it and analyze things, post it here, or even on Mark Rippetoe's forum (only after you read the book or he will get angry ).

Glad to hear you enjoy your program. Have fun!

I didn't mean just to max out on the pull ups. If you can do 4 in a row then do sets of doubles or even singles until you fail.

No 5 is where I fail, I have a very firm failure point. No matter how I break them up, my best was *Sigh* 5, I could stand under the bar for the whole rest of the day and 5 is the total I can get.

It's my fault, my butt is fat, it weighs me down. I gotta cut back on the reps and set of fork lifts 

ORIGINAL: thehardway

I didn't mean just to max out on the pull ups. If you can do 4 in a row then do sets of doubles or even singles until you fail.

No 5 is where I fail, I have a very firm failure point. No matter how I break them up, my best was *Sigh* 5, I could stand under the bar for the whole rest of the day and 5 is the total I can get.

It's my fault, my butt is fat, it weighs me down. I gotta cut back on the reps and set of fork lifts

Don't worry, they will improve. Did you try chin-ups instead? Maybe kipping pull-ups?

Don't forget to work hard on the deadlifts...

Kung Fu last night was good, until we sparred. We did our warms up very differently last night. I had a lot of fun with what we did and very few errors. Considering we did a whole hodge podge of form combined together, my lack of serious errors, is noteable.

My partner was not a good teacher, or should I say he would not teach me. I made no progress, had no cardio at this point of class, all and all it was a waste of the last half hour, well sort of.





this morning
Day 2:

Clean and press 5x3 57 lbs X 3 last set x 6,
I finally had a good rythem going, and they felt right at rep 2 of last set so I kept going, in the intrest of programing my body to instinctively do the movement. Felt real good about the clean portion.

Deadlift: 1x5 ramped up 127 lbs x5, 147 lbs  X5 working set 172 lbs  X5 PB
I am officially out of room on my bar again, I had to stap ankle weights to it to make the 172, I gotta get those 20lb wheels this week, I only have 5 more pound of ankle weights to the bar.

Rows: 3x8 87 lbs X 8 the last couple were still sloppy 

I know tiger, I know dragon, I even know BIRD!!!!
I can do all three baby forms ALL BY MYSELF! That means I can practice them on my own, and there is a possiblity of testing on them in July . I know people who have been there longer who can't do them by themselves.

I am, sure i will losse one or the other again, but Dragon was my hardest, and I haven't lost it since I found it the second time. I feel good.

Didn't form spar at all last night, just word on Bird till I could call it! And I can call it, time well spent.

I just need to refine, fine tune, work on showing the character within each different forms (bird should look like a bird, tiger should be low, pouncy aggressive and growly, dragon all upright and swirly), and work on all my general stances and postures,  and  breathing. That is a lot to do, but I can work on it independently, and them have people critique my form.

This satrisfaction won't last forever but I will take it for now!

Overhead Squats 3x 15: stand back hold on, watch out.. I did a whole .... 27lbs, (haha) X 15

Bench press/: 3x15 30 lbs x 15 last set only 14 ( my chest was weak for some reason)

Romanian deadlift 3x15 82lbs X 15

Pull ups: 3 to failure 6 negitives x 2 sets, last set 5 negatives 1 1 leg assist

coldfire if your still reading along, this is why I didn't answer you chin suggestion, those 4 or 5 are for the "easier chin ups" real palms away pull ups, not a one, not ever in my entire life. I'll get it, just don't hold your breath.

ORIGINAL: thehardway

Overhead Squats 3x 15: stand back hold on, watch out.. I did a whole .... 27lbs, (haha) X 15

Bench press/: 3x15 30 lbs x 15 last set only 14 ( my chest was weak for some reason)

Romanian deadlift 3x15 82lbs X 15

Pull ups: 3 to failure 6 negitives x 2 sets, last set 5 negatives 1 1 leg assist

coldfire if your still reading along, this is why I didn't answer you chin suggestion, those 4 or 5 are for the "easier chin ups" real palms away pull ups, not a one, not ever in my entire life. I'll get it, just don't hold your breath.

So stay with chin-ups twice a week. Don't do pull-ups until you can get many chin-ups.