Working Out While Sick: Entry #10

On Tuesday, November 16th I woke up with a cold and was feeling like crap all day. This was my first time getting sick in a long time...I also have no idea how got sick either. I was looking forward to going to the gym on Tuesday so I could "sweat out" my sickness, however running didn't do much.

I felt a little better on Wednesday, but my sickness was still getting in the way of my lifting. I had a headache and felt very tired when I went to go workout, but I still somehow managed myself to get pumped for it. I wasn't able to get all five reps for my overhead presses...even though I was very focused. I also lost all my energy before I got to dead lifts, but I still decided to do them...which ended up hurting me because I couldn't focus enough to use proper form. My improper form only gave me lower back pain.

I thought I was fully recovered on Friday, but I guess I wasn't. I didn't squat because my lower back was still hurting. The only lift I had lots of trouble with was bench. I only managed to get 215x2.5 while I was confident that I was going to get 215x4. 

Monday was another bad day I encountered. I'm not sure if I was still sick or recovering, or if I got significantly weaker from my cold. I decided to bench first that day and it honestly didn't go the way I imagined. I went into the gym pumped to get 210x5 but only got 210x4. This was the day I fell behind my lifting schedule. I was suppose to get all five reps because I was getting 4.5 reps easily the prior weeks. My squat and rows weren't as bad as my bench, I somehow managed myself to get the required reps for them.

I went to the gym on Tuesday to run and bench one last time before I headed home. The running felt great and it seemed to help my sickness...if i was still sick. But benching was bad as usual, I normally don't bench on Tuesdays but it seemed necessary at the time. I tried 225x1 and got it but it wasn't as explosive as I wanted. I usually can push out 225x1.5-2 and maxout around 245-250.

I didn't workout during Thanksgiving break and decided to recover and eat. I feel 100% better now and want to go to the gym on Monday to see if I can bench 210x5 or if I actually got weaker.

Squats Are The King of All Exercises: Entry #9

People view squats as a leg exercise that is unhealthy for your knees...but they are wrong. Squats are a full body exercise that target the hamstrings, quads, calves, pectorals, biceps, and lower/upper back. 

Everyone who works-out should do squats, it will help people get stronger, physically bigger, more flexible, etc. People also blame squats for various knee and back problem. Well, that's not true...unless you use improper form with weight you can barely do. Squats actually strengthen the knees (if you hit at least parallel) and lower back.

Squatting Steps...

1. Place the bar so it is mid chest level.

2. Get under the bar and "dig" it into your traps so you'll have a firm base.

3. Push the bar up and step back, make sure you don't take too many steps back...remember your squatting and not walking around with heavy weights.

4. Make sure your whole body is tight before you attempt to squat.

5. Start squatting by moving you hips back while having your chest up and tight back, you also want to reach at least parallel. Also make sure your knees don't pass your toes unless you are attempting to reach "ass to ground."

6. When squatting up, start by pushing your hips up and not with your knees, also make sure your chest is up when moving the bar up.

YOU MUST REMEMBER TO KEEP YOUR LOWER BACK TIGHT WHEN SQUATTING UNLESS YOU ENJOY LOWER BACK PAIN.

Squats have greatly helped me add weight to my bench and rows...I'll admit, there have been times when I truly hated squatting, but after you gain experience, you'll start to enjoy them.

Why Do You Workout?: Entry #8

When people ask me why I workout, I honestly don't know how to answer back...it's seriously a good question. I don't ever plan on competing for power-lifting neither am I on a current sport's team. I guess I lift because I like getting stronger and I enjoy it. Ever since I got serious about lifting, I couldn't stop working out. I never skip my scheduled workouts and I always seem to have an endless supply of motivation for lifting weights.

I always had an interest of lifting weights but it never occurred to me how important it was until my senior year. I first started lifting weights the second semester of my sophomore year of high school. I wasn't serious about working out at the time, it was for my strength & conditioning class...but lets be honest, high school strength & conditioning classes aren't known for their "excellent" programs. Basically, I barely made any progress, either did any of my classmates. 

During my junior year, I decided to take strength & conditioning for both semester so I can have a place to lift all year. Also, since I didn't lift during the summer prior to my junior year, all my lifting numbers were set back. But same as the year before, progress was slow...but what am I suppose to expect if I wasn't giving all my effort.

My stats looked something like this at the end of the year...

Body Weight: 154

Squat: 155x5(185x10 if I used improper form) - I only squatted when I felt like it

Bench: 145x10

OH Press: 75x8

Rows & Dead Lifts did not exist to me at the time

The summer before my senior year is when I started to lift on my own. I made my own workout based off "Starting Strength" (http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki). This was the beginning of my life as a lifter. I devoted many days that summer to lifting. When senior year started, I used to lift after school with my friends every Mon/Wed/Fri. Second semester is when I got extremely serious about lifting, that is the time when I started power-lifting and "Madcow 5x5." Ever since i got attached to working out, I can't find it in myself to ever stop.

Recent stats...

Body Weight: 146

Squat: 315x1 (parallel)

Bench: 245x1 (it might even be 250x1...I haven't maxed in awhile)

OH Press: 175x1 (no leg drive)

Pendlay Row: 160x5

Dead Lift: 250x5

Pre-workout Supplements Yay or Nay: Entry #7

The main purpose of pre-workout supplements or better known as nitric-oxide (NO2) in the lifting world is to give lifters a pump before their workout, theoretically this pump is suppose to give the users the "best workout" of their lives. Ever since these pre-workout supplements gained popularity, lifters have been pondering if they should buy into these products or not.

In my honest opinion, I don't think pre-workout supplements are necessary for a good workout. I've taken pre-workout supplements a couple of times in the past and I did get a pump...but I don't think they were worth paying for. I usually watch a lifting video (http://www.youtube.com/watch?v=kGQfTgqQBok) or listen to some music to get myself pumped before workouts. Watching lifting videos and listening to music has worked wonders for me and they still continue to do so. In the past, there have been days where I lacked energy to fulfill my lifting requirements but I'm positive everyone has a bad workout every now and then.

Another issue why I don't buy pre-workout supplements is because they have an expensive price tag. I've seen products ranging from $25 - $60 (I'm basing the prices off products that have gotten the highest reviews). You also don't get a lot for what you pay for...usually pre-workout supplements only last for about 15-25 days. Although I'm not a fan of pre-workout supplements, there are still a few of them that still give great pumps. Lifters who have never used NO2 would be shocked by how much a simple pump can do. These pumps don't necessarily make you stronger but they increase the blood flow and oxygen intake allowing you to recover faster and making you strive to lift more weights.

Such as...

Jack3d - http://www.jack-3d.com/

NO-Xplode - http://www.bsnonline.net/details/noxplode.html

White Flood - http://www.whiteflood.info/