Gorgeous, warm day. The mornings are getting cooler, too, which is nice.
Started with Ndure and a Monster Ultra 0. Wore elbow sleeves and did a fair amount of dynamic shoulder work.
I went mid-afternoon, too, in hopes of missing out on some of the crowd/stupid. There was considerably less crowd and considerably less stupid -- the guys in there were serious types, with several legitimate gronks. Felt a little better.
Trouble was, a walking stick was using the military press and all the racks were taken. So I had to use machines today. Oh, the horror. Also, because of the crowds, supersets are nearly impossible anymore. I do what I can, but adjustments are inevitable.
Military, 8RM + back off set, used a Hammer machine with a ton of weight, went until I failed at 4 reps and backed down to 8. So I hit my 8RM twice.
Chins, neutral grip, no added weight
Hammer Iso-bench, rather little weight, 3x10 -- shoulders were starting to wear out
Cable face-pulls, 70-something off a stack, 3x12 with very strict form
Cross-body hammer curls, 3x10
Gironda swings with pink weight, 3x10 just wanted to hit the shoulders again, though they were toast by this point
Getting there.
Wednesday, October 16, 2013
Sunday, October 13, 2013
training 10.13.2013
Gorgeous, breezy, warm Fall day.
Week one, day three: upper reps
Started with Ndure and a Monster. Dynamic shoulder work and some bar work, and wore sleeves for heat.
Military press, 2x8, 60s between. Worked up and back down.
Superset, 60s:
- Dips, no extra weight
- Neutral chins
Dips usually aggravate my AC joint, but didn't today. At least not yet noticeably. Chins were neutral and narrow -- not a lot of options for neutral and wide. None, in fact.
Gironda swings, very strict, with 25# DBs, 2 work sets with about 60s between
60-degree DB curl, 2x12 after working up to about 45#
Triceps pushdown, 2x15 with a little weight on a crappy cable stack
Did some extra sets of low fly chest work just for good measure.
The idiots were stinky today -- doesn't anyone wash their kit? Gee whiz. Soap and deo, boys. And there were still a lot of them in there at 2:00 on a Sunday. Thought maybe they would all be watching football or something equivalent. As bad as several of them reeked, I'm shocked they don't have various rashes from unwashed clothing. Maybe they do, and now they are sharing. Didn't learn much from that raging case of jock itch you had in high school wrestling, huh?
Shoulders are pretty toasty. Lower half is still pretty sore, too, so tomorrow's max upper day should be rather interesting. Not sure what time I will try -- maybe 2:00 on a weekday won't be so bad. We'll see.
In the meantime, I've had a headache for five days now, on and off. Interestingly, it seems to go away when I'm straining in the weight room. Maybe I'll just move there. It has succeeded in making me about as unpleasant as I can be and not be disowned by all who know me (or at least have to live with me).
Hope all are having a good weekend.
Week one, day three: upper reps
Started with Ndure and a Monster. Dynamic shoulder work and some bar work, and wore sleeves for heat.
Military press, 2x8, 60s between. Worked up and back down.
Superset, 60s:
- Dips, no extra weight
- Neutral chins
Dips usually aggravate my AC joint, but didn't today. At least not yet noticeably. Chins were neutral and narrow -- not a lot of options for neutral and wide. None, in fact.
Gironda swings, very strict, with 25# DBs, 2 work sets with about 60s between
60-degree DB curl, 2x12 after working up to about 45#
Triceps pushdown, 2x15 with a little weight on a crappy cable stack
Did some extra sets of low fly chest work just for good measure.
The idiots were stinky today -- doesn't anyone wash their kit? Gee whiz. Soap and deo, boys. And there were still a lot of them in there at 2:00 on a Sunday. Thought maybe they would all be watching football or something equivalent. As bad as several of them reeked, I'm shocked they don't have various rashes from unwashed clothing. Maybe they do, and now they are sharing. Didn't learn much from that raging case of jock itch you had in high school wrestling, huh?
Shoulders are pretty toasty. Lower half is still pretty sore, too, so tomorrow's max upper day should be rather interesting. Not sure what time I will try -- maybe 2:00 on a weekday won't be so bad. We'll see.
In the meantime, I've had a headache for five days now, on and off. Interestingly, it seems to go away when I'm straining in the weight room. Maybe I'll just move there. It has succeeded in making me about as unpleasant as I can be and not be disowned by all who know me (or at least have to live with me).
Hope all are having a good weekend.
Thursday, October 10, 2013
training 10.10.2013
Cloudy, blustery. Actually rained most of yesterday -- wet for more than ten minutes is rather unlike SD.
Day two of week 1 -- back to the beginning.
Dynamic work, forgot my Ndure/B-Ala/creatine stuff, did some bar work, got to it.
Hamstring work, 2x a bunch on a machine, rest-paused, 60s between sets and several warm-up sets
Squat, 8RM + back off set, knee sleeves only. Had a couple of college kid curlers pressing up on my rack. They'd loaded up the bar with way, way too much weight, were using straps (for supine grip curls?), and helping each other rep out. Only way they could get that much stupid through any range of motion.
Oh, yeah, and I lifted some weight too. I did a couple of extra sets of lighter weight and worked on depth, because my 8RM set depth sucked badly. Hams too tight, even after direct ham work. And my weight was pathetic -- 400-something -- but I got it done and had a hard time walking afterward.
Superset, 60s:
- DB lunges, 3x12 with a bunch of weight
- Modified dragon flags, 2x8
I was sucking wind pretty badly throughout that superset.
Superset, 60s:
- Kroc rows with a crap-ton of weight, focus on pulling from the elbow up, no jerking, squeeze at the top, 2x a lot
- DB clean hi-pulls, same DBs, about ripped one nipple off, 2x10
Felt good, wore my sorry butt out, gonna be as sore in the lower half as I am in the upper. If I can tolerate all the stupid floating around the gym, I should be okay. Now to find a time of day that isn't packed with that same stupid...
Day two of week 1 -- back to the beginning.
Dynamic work, forgot my Ndure/B-Ala/creatine stuff, did some bar work, got to it.
Hamstring work, 2x a bunch on a machine, rest-paused, 60s between sets and several warm-up sets
Squat, 8RM + back off set, knee sleeves only. Had a couple of college kid curlers pressing up on my rack. They'd loaded up the bar with way, way too much weight, were using straps (for supine grip curls?), and helping each other rep out. Only way they could get that much stupid through any range of motion.
Oh, yeah, and I lifted some weight too. I did a couple of extra sets of lighter weight and worked on depth, because my 8RM set depth sucked badly. Hams too tight, even after direct ham work. And my weight was pathetic -- 400-something -- but I got it done and had a hard time walking afterward.
Superset, 60s:
- DB lunges, 3x12 with a bunch of weight
- Modified dragon flags, 2x8
I was sucking wind pretty badly throughout that superset.
Superset, 60s:
- Kroc rows with a crap-ton of weight, focus on pulling from the elbow up, no jerking, squeeze at the top, 2x a lot
- DB clean hi-pulls, same DBs, about ripped one nipple off, 2x10
Felt good, wore my sorry butt out, gonna be as sore in the lower half as I am in the upper. If I can tolerate all the stupid floating around the gym, I should be okay. Now to find a time of day that isn't packed with that same stupid...
Tuesday, October 8, 2013
training 10.8.2013
Warm, partly cloudy day. Looked like rain this morning (as much as it ever does), but didn't come through.
I am moved, mostly out of boxes, and still can't get into the garage. I re-upped with 24HR Fatness, despite all my better sense, just so I could return. That and to remind myself why I hate commercial gyms.
Max upper day
Bench, comp grip, 8RM + back off set, 90s between sets: worked up to 185kg for 8 reps and did another set at that weight with a Slingshot for my back off set
Superset, 60s between:
- neutral chins, 3xAMRAP, no added weight
- DB press, 40kg DBs using 1.5 reps (half up, down, full up = 1 rep), 2x8
Superset, 60s:
- Cable face pull, a bunch, 2x10
- Cross-body hammer curl, very strict, 45# DB, 2x10
Added 3 sets of rows on a low-row machine just to hit my upper back some more.
Got lots of looks, feel very weak. The place was full of wanna-bes, but I'm so weak I have nothing to say.
I'm going to start another blog full of worthless opinion. I'll link to it here. I'm sure you can't wait. I'm also sure commercial gym stories will figure in. I can't believe how busy the place was at 10-something -- doesn't anyone work?
Later.
I am moved, mostly out of boxes, and still can't get into the garage. I re-upped with 24HR Fatness, despite all my better sense, just so I could return. That and to remind myself why I hate commercial gyms.
Max upper day
Bench, comp grip, 8RM + back off set, 90s between sets: worked up to 185kg for 8 reps and did another set at that weight with a Slingshot for my back off set
Superset, 60s between:
- neutral chins, 3xAMRAP, no added weight
- DB press, 40kg DBs using 1.5 reps (half up, down, full up = 1 rep), 2x8
Superset, 60s:
- Cable face pull, a bunch, 2x10
- Cross-body hammer curl, very strict, 45# DB, 2x10
Added 3 sets of rows on a low-row machine just to hit my upper back some more.
Got lots of looks, feel very weak. The place was full of wanna-bes, but I'm so weak I have nothing to say.
I'm going to start another blog full of worthless opinion. I'll link to it here. I'm sure you can't wait. I'm also sure commercial gym stories will figure in. I can't believe how busy the place was at 10-something -- doesn't anyone work?
Later.
Wednesday, September 25, 2013
training 9.25.2013
Another gorgeous day here.
Ndure, Athletic Greens, fish oil, a little stretching, bar work to warm up.
GHR, 2x10 with weight
Split squats, 3x10 with heavy DBs
Superset:
- reverse lunge with heavy DBs, 2x12
- modified dragon flag, 2x8
Kroc rows with 60kg DBs, 2x10
All in all, fairly tough for a reps session.
No word on any perm jobs, and ACA is seriously and predictably reducing the likelihood for a lot of folks. Thinking of moving back to the Southeast -- depends on who offers me a perm job first. Contract work is ongoing.
I've spent $1k on my dogs this month for various things. Aural hematoma, shots, etc. Mostly preventative stuff, outside of the cannula in the ear. Enough to make me think about insurance for them too, though it definitely isn't cheap. I can't take hits like this, though, and two of them are over 11 now and the other is a bull in a china shop. Just gonna get worse.
Hope you are all well.
Ndure, Athletic Greens, fish oil, a little stretching, bar work to warm up.
GHR, 2x10 with weight
Split squats, 3x10 with heavy DBs
Superset:
- reverse lunge with heavy DBs, 2x12
- modified dragon flag, 2x8
Kroc rows with 60kg DBs, 2x10
All in all, fairly tough for a reps session.
No word on any perm jobs, and ACA is seriously and predictably reducing the likelihood for a lot of folks. Thinking of moving back to the Southeast -- depends on who offers me a perm job first. Contract work is ongoing.
I've spent $1k on my dogs this month for various things. Aural hematoma, shots, etc. Mostly preventative stuff, outside of the cannula in the ear. Enough to make me think about insurance for them too, though it definitely isn't cheap. I can't take hits like this, though, and two of them are over 11 now and the other is a bull in a china shop. Just gonna get worse.
Hope you are all well.
Sunday, September 22, 2013
9.22.2013
Gorgeous day today.
I hesitate to call this training, because it was really just an effort to move. Nothing is really set up, I'll probably have to return to commercial gyms, and I don't know where any of my straps or support are.
Started with Ndure, Athletic Greens, and some fish oil.
Bulgarian split squats, heavy DBs, 3x12
Flat DB fly/press, heavy fat DBs, 3x30
Superset:
- clean high-pull, 3x8, moderate weight on a barbell
- Pendlay rows, 3x8, same bar
Superset:
- cross-body hammer curl, 3x10, fat DBs from earleir
- fat DB curl, 3x10, no pause between hammers and these
I've lost 20 pounds in the last six weeks, likely about equal parts muscle and lard. I had already started dropping carbs to drop lard, so maybe 60/40 lard/lean. Whatever. Going to fix the composition as soon as I'm back in earnest, which needs to be this week. I hate commercial gyms, so my motivation is purely coming from feeling like shite and a desperate need for mental adjustment. I just need to work to feel good about something, because the rest of my life is made up of dust and boxes. No, the move isn't complete for me yet.
Hope you are doing well, both of you who read semi-regularly. Glad to get a sweat on today. Off to the farmer's market to buy some grass-fed meats.
Thanks, guys.
I hesitate to call this training, because it was really just an effort to move. Nothing is really set up, I'll probably have to return to commercial gyms, and I don't know where any of my straps or support are.
Started with Ndure, Athletic Greens, and some fish oil.
Bulgarian split squats, heavy DBs, 3x12
Flat DB fly/press, heavy fat DBs, 3x30
Superset:
- clean high-pull, 3x8, moderate weight on a barbell
- Pendlay rows, 3x8, same bar
Superset:
- cross-body hammer curl, 3x10, fat DBs from earleir
- fat DB curl, 3x10, no pause between hammers and these
I've lost 20 pounds in the last six weeks, likely about equal parts muscle and lard. I had already started dropping carbs to drop lard, so maybe 60/40 lard/lean. Whatever. Going to fix the composition as soon as I'm back in earnest, which needs to be this week. I hate commercial gyms, so my motivation is purely coming from feeling like shite and a desperate need for mental adjustment. I just need to work to feel good about something, because the rest of my life is made up of dust and boxes. No, the move isn't complete for me yet.
Hope you are doing well, both of you who read semi-regularly. Glad to get a sweat on today. Off to the farmer's market to buy some grass-fed meats.
Thanks, guys.
Friday, September 13, 2013
update
Okay, so I'm losing my mind from lack of training. Still, an update:
The garage has one spot that is big enough to accommodate a full size rack, but it is at the transition point most garages have where the slope of the floor begins. So I will have to find a temporary but stable way to level the floor if I am to use the rack.
I'm still in a sea of boxes, and the garage is always a natural dumping ground for boxes in search of a home. I have sold or given away over 30% of all we have, and it is not enough. This place has more square footage than the old place, but less of the footage is devoted to storage space. Much less.
I'm not at all sure the garage is big enough, no matter whether I come up with a clever leveling method or not. In the meantime, I am going to get serious about dumbbell and bodyweight work to try to retain whatever shreds of sanity I might have left.
Stay tuned.
The garage has one spot that is big enough to accommodate a full size rack, but it is at the transition point most garages have where the slope of the floor begins. So I will have to find a temporary but stable way to level the floor if I am to use the rack.
I'm still in a sea of boxes, and the garage is always a natural dumping ground for boxes in search of a home. I have sold or given away over 30% of all we have, and it is not enough. This place has more square footage than the old place, but less of the footage is devoted to storage space. Much less.
I'm not at all sure the garage is big enough, no matter whether I come up with a clever leveling method or not. In the meantime, I am going to get serious about dumbbell and bodyweight work to try to retain whatever shreds of sanity I might have left.
Stay tuned.
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