Warm, humid, overcast day.
B-ala/creatine mix before, MG's Powdered Muscle during. Love that stuff.
Dynamic work to warm up. Dripping almost immediately.
Box jumps to 24" box from seated, 3x3, 60s between each set
Barbell hip thrusts with 110kg on the bar, 2x12, superset with
Abs 2x20 on GHR; these were supposed to be L-sits for 20 seconds, but I couldn't do even one
Clean-grip high pull, 3x8, about 50kg on the bar, 60s, superset with
Single-leg box squats, 2x10, 60s between
Sucking wind badly by this point.
Farmers carry, 2" fat handles with 150# or so on each hand, 90s between, 2x30s
Thought I might vomit after the first farmers, even as brief as they were. This whole session was humbling and eye opening. But, all this and the hill sprints I'm doing are because I'm tired of the extra lubs of jiggle I'm carrying around my middle. We'll see what happens.
Now to get to work on being able to l-sit. Nuts.
Have a great weekend.
Saturday, July 13, 2013
Friday, July 12, 2013
training 7.12.2013
Warm day today.
B-Ala/creatine mix, no support gear at all, dynamic work and bar work to warm up.
Did an old DC-style, rest-paused workout to fill in. I put in 25 weeks of Cube and made solid gains all around despite getting sick and passing another (several) kidney stones. I feel like mixing it up, and I have a new 90-day program set out to start Monday. So I did something different for today and will continue it until Monday.
Ten-count breathing between sets, three sets, numbers/numbers/numbers are reps completed of the prescribed movement.
Biceps curls, 20 reps with moderate weight (15kg) on regular DBs: 20/20/20
Hammer curls for forearms, 15 reps with same weight: 15/7/7
Extreme stretches for 45s hold
Calves, 2x12, full stretch at the bottom held for 20s each rep -- these are brutal
Hams, 15 reps on the GHR with weight: 15/15/12 -- had a hard time getting off the machine
Squat, 20 reps Olympic, 110kg on the bar: 20/20/18
Extreme stretches for 45s on the hams and quads
I sold my motorcycle. That's the end of an era. Makes me a little sad. I still have all my racing kit, several helmets I can't sell, several sets of leathers, pictures, trophies, etc. And yet, I won't be doing anything more along those lines, at least not until I buy another one, which is likely to be a long time. Won't be a cruiser, no matter what (famous last words).
My telephone screen this morning went very well, I think. I felt great about it, though it's the first of many long steps. We'll see. Still no word from the other two I thought would produce contract gigs.
Got a letter from the EDD; my former employer told them I quit because I was unhappy with my wages, which is patently untrue. As a result, they disqualified me and want me to return the $450 they paid me already, plus penalties. Where I was incredibly pissed last time, now I'm just saddened by it. At this point, I really just want that chapter to end. An appeal is possible, and I will have to consider the consequences of the appeal and it's possible failure. We'll see. Here's hoping I land a job soon and don't have to worry about it.
Life goes on. Thanks for checking in.
B-Ala/creatine mix, no support gear at all, dynamic work and bar work to warm up.
Did an old DC-style, rest-paused workout to fill in. I put in 25 weeks of Cube and made solid gains all around despite getting sick and passing another (several) kidney stones. I feel like mixing it up, and I have a new 90-day program set out to start Monday. So I did something different for today and will continue it until Monday.
Ten-count breathing between sets, three sets, numbers/numbers/numbers are reps completed of the prescribed movement.
Biceps curls, 20 reps with moderate weight (15kg) on regular DBs: 20/20/20
Hammer curls for forearms, 15 reps with same weight: 15/7/7
Extreme stretches for 45s hold
Calves, 2x12, full stretch at the bottom held for 20s each rep -- these are brutal
Hams, 15 reps on the GHR with weight: 15/15/12 -- had a hard time getting off the machine
Squat, 20 reps Olympic, 110kg on the bar: 20/20/18
Extreme stretches for 45s on the hams and quads
I sold my motorcycle. That's the end of an era. Makes me a little sad. I still have all my racing kit, several helmets I can't sell, several sets of leathers, pictures, trophies, etc. And yet, I won't be doing anything more along those lines, at least not until I buy another one, which is likely to be a long time. Won't be a cruiser, no matter what (famous last words).
My telephone screen this morning went very well, I think. I felt great about it, though it's the first of many long steps. We'll see. Still no word from the other two I thought would produce contract gigs.
Got a letter from the EDD; my former employer told them I quit because I was unhappy with my wages, which is patently untrue. As a result, they disqualified me and want me to return the $450 they paid me already, plus penalties. Where I was incredibly pissed last time, now I'm just saddened by it. At this point, I really just want that chapter to end. An appeal is possible, and I will have to consider the consequences of the appeal and it's possible failure. We'll see. Here's hoping I land a job soon and don't have to worry about it.
Life goes on. Thanks for checking in.
Wednesday, July 10, 2013
training 7.10.2013
Cube, week 8, day 2 -- bench for reps
Overcast and humid today.
B-Ala/creatine, dynamic work, a little bar work. Was sweating pretty hard pretty quickly.
Competition bench, 5x1 @90%: this was really, really hard. I used 90% of my 1-board from the other day and it simply kicked my butt. Not sure why, but it wasn't flowing today.
1-arm landmine shoulder press, 4x15: in lieu of military press, mostly because I was a little concerned about my shoulders after the comp bench. They aren't happy.
Chins, wide, 4x20: some with added weight, some not
JM press x100
I'm quitting carbs that aren't within 3 hours of training. It's meant that the last couple of days have been underfeeds with virtually no carbs that weren't peri- or immediately post-workout. I suspect that might have something to do with why my comp bench was so difficult. I'm a little afraid muscling it up did ugly things to my shoulders, because neither one is very happy with me right now.
Got a phone screen Friday with a major company for a high-end exec job. I'm hopeful. I will spend tomorrow working on answers and reviewing experience.
Also, despite overwhelming evidence that Zimmerman should never have been brought to trial, plenty of idiots nationwide are calling for rioting over the impending, obvious verdict. Overwhelming evidence. If you don't see it that way, feel free to contact me for a chat to review the facts -- not supposition about motives, but facts. Several people should go to jail over this misuse of the criminal justice system, but none of them are named Zimmerman. Point being, watch yourself, because unpleasantness is certain to ensue.
Thanks for checking. Hold fast, all.
Overcast and humid today.
B-Ala/creatine, dynamic work, a little bar work. Was sweating pretty hard pretty quickly.
Competition bench, 5x1 @90%: this was really, really hard. I used 90% of my 1-board from the other day and it simply kicked my butt. Not sure why, but it wasn't flowing today.
1-arm landmine shoulder press, 4x15: in lieu of military press, mostly because I was a little concerned about my shoulders after the comp bench. They aren't happy.
Chins, wide, 4x20: some with added weight, some not
JM press x100
I'm quitting carbs that aren't within 3 hours of training. It's meant that the last couple of days have been underfeeds with virtually no carbs that weren't peri- or immediately post-workout. I suspect that might have something to do with why my comp bench was so difficult. I'm a little afraid muscling it up did ugly things to my shoulders, because neither one is very happy with me right now.
Got a phone screen Friday with a major company for a high-end exec job. I'm hopeful. I will spend tomorrow working on answers and reviewing experience.
Also, despite overwhelming evidence that Zimmerman should never have been brought to trial, plenty of idiots nationwide are calling for rioting over the impending, obvious verdict. Overwhelming evidence. If you don't see it that way, feel free to contact me for a chat to review the facts -- not supposition about motives, but facts. Several people should go to jail over this misuse of the criminal justice system, but none of them are named Zimmerman. Point being, watch yourself, because unpleasantness is certain to ensue.
Thanks for checking. Hold fast, all.
Tuesday, July 9, 2013
training 7.9.2913
Cube, week 8, day 1 -- deads for speed
B-Ala/creatine mix, dynamic work, loose briefs, shin sleeves, Spud DL belt
Hot day today, so lots of sweating early. I missed yesterday dealing with things, so today was makeup.
DL, 8x1 @65%: this was too easy
DL from 4" block, 2x8 @75%: this was decidedly not easy
Paused DL, 3x6 @40%, 3-count: this also was too easy, even after the 4"
Shrugs, 2x20, used the same bar as my paused DL -- very, very tough; probably should have dropped weight a little
Lat pulldown, 4x15: just got them done.
Not even listing weights today because I'm lazy. Talk with the EDD yesterday was like being deposed -- very sterile, just the facts. With any luck, it won't matter by the time they make a judgment -- maybe I'll just have a job. I hope.
Got a callback from a very large company about a big-time position, but it's in Cerritos. That's okay, I will gladly commute for the right position. It's just a train ride to Anaheim. Just a screen interview for now, but it's nice to hear from someone.
No word yet from my two local leads. I have hope for them too. In the meantime, I sold the motorcycle and have listed the Blazer. Anyone wants a 1975 Blazer K5, I'll send you the listing to take a look at. The thing is awesome, and I hate to sell it, but I'd feel better if I did.
Enough chat. Have a great day, guys.
B-Ala/creatine mix, dynamic work, loose briefs, shin sleeves, Spud DL belt
Hot day today, so lots of sweating early. I missed yesterday dealing with things, so today was makeup.
DL, 8x1 @65%: this was too easy
DL from 4" block, 2x8 @75%: this was decidedly not easy
Paused DL, 3x6 @40%, 3-count: this also was too easy, even after the 4"
Shrugs, 2x20, used the same bar as my paused DL -- very, very tough; probably should have dropped weight a little
Lat pulldown, 4x15: just got them done.
Not even listing weights today because I'm lazy. Talk with the EDD yesterday was like being deposed -- very sterile, just the facts. With any luck, it won't matter by the time they make a judgment -- maybe I'll just have a job. I hope.
Got a callback from a very large company about a big-time position, but it's in Cerritos. That's okay, I will gladly commute for the right position. It's just a train ride to Anaheim. Just a screen interview for now, but it's nice to hear from someone.
No word yet from my two local leads. I have hope for them too. In the meantime, I sold the motorcycle and have listed the Blazer. Anyone wants a 1975 Blazer K5, I'll send you the listing to take a look at. The thing is awesome, and I hate to sell it, but I'd feel better if I did.
Enough chat. Have a great day, guys.
Friday, July 5, 2013
training 7.5.2013
Cube, week 7, day 3 -- squat for speed
Hot day here today, made hotter by my attitude.
B-Ala/creatine, dynamic work, foam rolling, bar work to get sweating. Turned on the fan after I was dripping. Loose briefs for squats and reverse band, raw for the rest.
Squat, 6x3 @80%: these were pretty easy, at 80% of 6/21 max
Reverse band squat, 1x2 @95% of same max: again, pretty easy
Olympic squats, paused, low as possible, 5x5
Zercher squats, 3x20 with as much as I could load and still get 20 (will update with weight used)
Light GMs, 3x12
Stiff-leg DB DL, 3x15
Got a letter from the EDD asking me why I quit my job, which tells me my former boss lied to them. I can't tell you how much this pisses me off, for several reasons. Made it hard to train, I am so angry (and therefore distracted), which is also why this post is lacking some essentials. I'll come back to them.
Have a nice weekend. I'll be sifting through old emails if you need me.
Hot day here today, made hotter by my attitude.
B-Ala/creatine, dynamic work, foam rolling, bar work to get sweating. Turned on the fan after I was dripping. Loose briefs for squats and reverse band, raw for the rest.
Squat, 6x3 @80%: these were pretty easy, at 80% of 6/21 max
Reverse band squat, 1x2 @95% of same max: again, pretty easy
Olympic squats, paused, low as possible, 5x5
Zercher squats, 3x20 with as much as I could load and still get 20 (will update with weight used)
Light GMs, 3x12
Stiff-leg DB DL, 3x15
Got a letter from the EDD asking me why I quit my job, which tells me my former boss lied to them. I can't tell you how much this pisses me off, for several reasons. Made it hard to train, I am so angry (and therefore distracted), which is also why this post is lacking some essentials. I'll come back to them.
Have a nice weekend. I'll be sifting through old emails if you need me.
Wednesday, July 3, 2013
training 7.3.2013
Cube, week 7, day 2 -- bench max
B-Ala/creatine mix, dynamic band work, weight work until a good sweat was on. Then turned on the fan. Hot day (for here), though gorgeous.
1-board, work up: crested 250kg, think it might have been a 1-bd PR -- I will check later. Felt great, and quickly worked up past my recent 1-rep maxes. No shoulder pain.
Close-grip, 3x3 @80%: this really hurt my right shoulder. Something about narrow grip just kills. I got three sets by really working to keep my elbow in close. Not happy about it after the 1-bd.
Chins + weight, 3x15: added several big wheels -- wide grip chin strength is as good as ever
JM Press, 4x15, 50kg on a curl bar: went fine, though was paranoid about my shoulder -- grip is narrow here, but not as pronated due to the curling bar.
DB Military: skipped them due to the shoulder
Shrugs, 4x15, used the curling bar and supersetted these with the JM presses. Paused at the top.
Abs.
I'll go back in tomorrow and do some shoulder and ab work.
Off to eat. Later.
B-Ala/creatine mix, dynamic band work, weight work until a good sweat was on. Then turned on the fan. Hot day (for here), though gorgeous.
1-board, work up: crested 250kg, think it might have been a 1-bd PR -- I will check later. Felt great, and quickly worked up past my recent 1-rep maxes. No shoulder pain.
Close-grip, 3x3 @80%: this really hurt my right shoulder. Something about narrow grip just kills. I got three sets by really working to keep my elbow in close. Not happy about it after the 1-bd.
Chins + weight, 3x15: added several big wheels -- wide grip chin strength is as good as ever
JM Press, 4x15, 50kg on a curl bar: went fine, though was paranoid about my shoulder -- grip is narrow here, but not as pronated due to the curling bar.
DB Military: skipped them due to the shoulder
Shrugs, 4x15, used the curling bar and supersetted these with the JM presses. Paused at the top.
Abs.
I'll go back in tomorrow and do some shoulder and ab work.
Off to eat. Later.
Monday, July 1, 2013
training 7.1.2013
Cube, week 7, day 1 -- DL for reps
B-Ala/creatine mix and a Monster Ultra 0, briefs, Spud DL belt.
DL, 5x3 @80%: did 80% of my 2" block max from a week or so ago, and it was actually pretty easy. Pulled sumo. Feel really, really good about this.
4" block pull, snatch grip with straps, 2x15 @65%: tried 65% of the 2" max and knew I'd fail if going for 15; I got maybe 8 out and decided to back it down a little. Dropped to 65% of my floor max and felt great, actually -- I wonder if I hadn't blown my setup earlier, actually. It was still tough, though.
Olympic squats, 3x12 with a lot of weight on the bar. Left knee barked a lot, likely from an early alignment problem; I may have fixed the alignment, but the knee was already unhappy. Soldiered through.
GHR, 4x10, no added weight. Love these. Hips and glutes have always been strong, and it's feeling good to bring up my hammies.
Back raises, 30 degrees, x30, no added weight. Getting tired by now, so just used them as a polisher.
Feel really good about today in general. My loose briefs are not so loose anymore, so I'm going to have to dig out a bigger pair. I have one pair that is even larger, though I think they are single-ply, which is fine. I like the support -- more a security blanket than anything else.
Took the boys out for pizza and ate too much, which makes me happy. Now I need a nap.
Later. Thanks for checking in.
B-Ala/creatine mix and a Monster Ultra 0, briefs, Spud DL belt.
DL, 5x3 @80%: did 80% of my 2" block max from a week or so ago, and it was actually pretty easy. Pulled sumo. Feel really, really good about this.
4" block pull, snatch grip with straps, 2x15 @65%: tried 65% of the 2" max and knew I'd fail if going for 15; I got maybe 8 out and decided to back it down a little. Dropped to 65% of my floor max and felt great, actually -- I wonder if I hadn't blown my setup earlier, actually. It was still tough, though.
Olympic squats, 3x12 with a lot of weight on the bar. Left knee barked a lot, likely from an early alignment problem; I may have fixed the alignment, but the knee was already unhappy. Soldiered through.
GHR, 4x10, no added weight. Love these. Hips and glutes have always been strong, and it's feeling good to bring up my hammies.
Back raises, 30 degrees, x30, no added weight. Getting tired by now, so just used them as a polisher.
Feel really good about today in general. My loose briefs are not so loose anymore, so I'm going to have to dig out a bigger pair. I have one pair that is even larger, though I think they are single-ply, which is fine. I like the support -- more a security blanket than anything else.
Took the boys out for pizza and ate too much, which makes me happy. Now I need a nap.
Later. Thanks for checking in.
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