It's warm and clear here. A Santa Ana blowing through has made the days very warm while the rest of the country struggles. I still want out of here.
Assault + Athletic Greens, a lot of dynamic work, and some bar work to warm up.
Hammie curls on a machine: 2 warm-up sets of 10, 2x10 at work weight + a drop set of 10/8/25 partials
Squats, 2 warm-up sets, another 6RM
Hack, 2x6 warm-up, one big drop set: 10/10/8/20 with heels together and feet lower than the previous 28 reps
Lunges with a lot of weight outside, 2x12
DB SLDL, 3x8 heavy
Quad curls, Mountain Dog style, 3x10 these were brutal
Went home. Sore today.
Wednesday, January 15, 2014
Monday, January 13, 2014
training 1.12.2014
I did a bunch of arms and abs stuff -- enough that I'm already sore this morning. I like that.
I don't think I'll bore you with the details, so consider that a gift for Monday. I'm due for a leg day today, but I may wait until tomorrow.
Took my wife with me yesterday, and of course it was the busiest I've ever seen it. But it was still fine, and I got to spend the time with her. She's quite the stud, I must admit, and can outlift most guys there. She gets a lot of stares, which doesn't bother me a bit.
I hope everyone has a great day.
I don't think I'll bore you with the details, so consider that a gift for Monday. I'm due for a leg day today, but I may wait until tomorrow.
Took my wife with me yesterday, and of course it was the busiest I've ever seen it. But it was still fine, and I got to spend the time with her. She's quite the stud, I must admit, and can outlift most guys there. She gets a lot of stares, which doesn't bother me a bit.
I hope everyone has a great day.
Friday, January 10, 2014
training 1.10.2014
It's Friday in the only warm part of the country. Everywhere else it's frozen on Wednesday.
Monster Ultra Red prior -- I shouldn't, but they're delicious. It's essentially the Zero Ultra with a little punch flavor; you can still taste the grapefruit citrus flavor, but there's a little more. I like it.
Assault + Athletic Greens, dynamic work, and Prowler pushes for 40 yards x 8 before resistance training. Man, I was sucking wind hard enough to reverse weather. Wow. I never did really recover, and sucked wind through the whole session. I wonder if it had anything to do with the caffeine, but I probably should have taken a hit of albuterol beforehand. Might still. Even simple DB work had me wondering if I would faint.
1-arm barbell row, 2 sets to warm up, 4x10
Hi-row to low, 3x15 with a bunch, squeeze at the bottom (and suck wind)
Chest-supported row, 3x10 with a whole lot, careful to keep shoulders from gliding forward (and wind sucking)
DB snatches with heavy DBs, 3x10 (and, well, you know)
Straight-arm lat pulldown with hold using the cable business, 3x10
DB shrugs, light DBs with 3s hold at the top, 3x10
Wandered out.
I seem to be leaning out a little, which is the idea. Tired of jiggling, even a little, and the hill sprints and prowler flu will do me good. I need to be in better GPP shape anyway.
We're still dealing with the preliminary discovery phase of the latest disaster. I'll report when I know more, in case anyone besides Milda and Bob actually care.
Hope all are well. Hang tough and work hard, please.
Monster Ultra Red prior -- I shouldn't, but they're delicious. It's essentially the Zero Ultra with a little punch flavor; you can still taste the grapefruit citrus flavor, but there's a little more. I like it.
Assault + Athletic Greens, dynamic work, and Prowler pushes for 40 yards x 8 before resistance training. Man, I was sucking wind hard enough to reverse weather. Wow. I never did really recover, and sucked wind through the whole session. I wonder if it had anything to do with the caffeine, but I probably should have taken a hit of albuterol beforehand. Might still. Even simple DB work had me wondering if I would faint.
1-arm barbell row, 2 sets to warm up, 4x10
Hi-row to low, 3x15 with a bunch, squeeze at the bottom (and suck wind)
Chest-supported row, 3x10 with a whole lot, careful to keep shoulders from gliding forward (and wind sucking)
DB snatches with heavy DBs, 3x10 (and, well, you know)
Straight-arm lat pulldown with hold using the cable business, 3x10
DB shrugs, light DBs with 3s hold at the top, 3x10
Wandered out.
I seem to be leaning out a little, which is the idea. Tired of jiggling, even a little, and the hill sprints and prowler flu will do me good. I need to be in better GPP shape anyway.
We're still dealing with the preliminary discovery phase of the latest disaster. I'll report when I know more, in case anyone besides Milda and Bob actually care.
Hope all are well. Hang tough and work hard, please.
Wednesday, January 8, 2014
training 1.8.2014
Gorgeous day.
No chalk or liquid grip today, which sucked. Felt naked. Used elbow sleeves and wrist support. Hungry and sore like a beaten dog from the other day, one of which is good. Right shoulder was not happy today, which was not good.
Flat DB press, 3 sets to w-u, worked up to an 8RM @ around 150#. Right shoulder wasn't happy but wasn't ugly yet.
Machine fly, 2xfailure @ about 20 reps + drop sets until fried.
Incline bench, worked up to a 6RM. This was only a couple of wheels after the pec dec deep fat frying.
TRX pushups instead of banded bench, went nowhere because I was so cooked. I mean I looked pathetic, flopping around. Took my lumps and moved on.
DB side laterals, 1x15 to w-u, 4x8 with 25# DBs. Felt okay at this point, though tiring quickly.
Wide overhead press, right shoulder hurt sharply, like icepick sharp. Decided not to proceed.
Machine rear delt, 15/12/10/8
DB rear delt destroyer set, 60/30/10. Honestly, by the last ten I was doing them with no weight and holding at the top for a couple of seconds. These were just brutal today.
Walked out with tail between legs.
More some other time.
No chalk or liquid grip today, which sucked. Felt naked. Used elbow sleeves and wrist support. Hungry and sore like a beaten dog from the other day, one of which is good. Right shoulder was not happy today, which was not good.
Flat DB press, 3 sets to w-u, worked up to an 8RM @ around 150#. Right shoulder wasn't happy but wasn't ugly yet.
Machine fly, 2xfailure @ about 20 reps + drop sets until fried.
Incline bench, worked up to a 6RM. This was only a couple of wheels after the pec dec deep fat frying.
TRX pushups instead of banded bench, went nowhere because I was so cooked. I mean I looked pathetic, flopping around. Took my lumps and moved on.
DB side laterals, 1x15 to w-u, 4x8 with 25# DBs. Felt okay at this point, though tiring quickly.
Wide overhead press, right shoulder hurt sharply, like icepick sharp. Decided not to proceed.
Machine rear delt, 15/12/10/8
DB rear delt destroyer set, 60/30/10. Honestly, by the last ten I was doing them with no weight and holding at the top for a couple of seconds. These were just brutal today.
Walked out with tail between legs.
More some other time.
Monday, January 6, 2014
training 1.6.2014
First training in a gym in a while. Add to it that I went to a new gym for me (same commercial chain, new location) and you'd be right to think I was a little tentative. I hate to arrive with all the stupid, but this one is so big, parking was a bigger consideration. It all worked out fine, and I was giddy as a school boy in the nice equipment and top grade facilities. If there's enough room, the serious people and space dilute the stupid, so balance is restored. At least that's what I'm telling myself.
Assault and AG, dynamic warm-up, some weight warm up, and to it. Same routine as a couple of weeks ago, just to get back into the swing of it.
Ham curls, 2 warm-up sets, 5x10 had a little extra, because I've never used the machine I was on. I must admit it was pretty cool.
Squats in a real rack, and there were several, and I didn't have to down anyone with stink-eye. Sweet. Worked up to a 6RM, which was 4 wheels and change.
Hack squats, work up to 10RM, which was 2 wheels and change. Weird machine, had me starting in a terrible mechanical disadvantage, so the first few degrees were brutally hard and the rest was relatively easy. I'll figure it out. It was still plenty hard.
DB lunges, 3x10 heavy
GHR, 4x8 plus bands
Did 5x40 yards sled pulls with all the weight the thing would hold. I think I sucked in enough wind for Milda to feel it down South. It's about time, as I have some holiday lard to burn. I have to say, I loved these, despite thinking I might die.
All in all, this session produced the happiest feelings I've had in a while. I felt good, though pretty cooked.
Off to clean up and eat. I still don't have a job, am looking (somewhat frantically) for some contract work, am going to rewrite my resume this week to simplify it for certain things (I think it looks unfocused). We've got about two months before I'm going to stand on the street corner with a cardboard sign.
And we got some terrible news last week, though I don't have permission to share yet. I will soon, I guess. Just more to worry about, despite the honest fact that I remain faithful and optimistic that everything will work out.
Hang tough, all. A storm is coming in 2014.
Assault and AG, dynamic warm-up, some weight warm up, and to it. Same routine as a couple of weeks ago, just to get back into the swing of it.
Ham curls, 2 warm-up sets, 5x10 had a little extra, because I've never used the machine I was on. I must admit it was pretty cool.
Squats in a real rack, and there were several, and I didn't have to down anyone with stink-eye. Sweet. Worked up to a 6RM, which was 4 wheels and change.
Hack squats, work up to 10RM, which was 2 wheels and change. Weird machine, had me starting in a terrible mechanical disadvantage, so the first few degrees were brutally hard and the rest was relatively easy. I'll figure it out. It was still plenty hard.
DB lunges, 3x10 heavy
GHR, 4x8 plus bands
Did 5x40 yards sled pulls with all the weight the thing would hold. I think I sucked in enough wind for Milda to feel it down South. It's about time, as I have some holiday lard to burn. I have to say, I loved these, despite thinking I might die.
All in all, this session produced the happiest feelings I've had in a while. I felt good, though pretty cooked.
Off to clean up and eat. I still don't have a job, am looking (somewhat frantically) for some contract work, am going to rewrite my resume this week to simplify it for certain things (I think it looks unfocused). We've got about two months before I'm going to stand on the street corner with a cardboard sign.
And we got some terrible news last week, though I don't have permission to share yet. I will soon, I guess. Just more to worry about, despite the honest fact that I remain faithful and optimistic that everything will work out.
Hang tough, all. A storm is coming in 2014.
Tuesday, December 31, 2013
training 12.31.2013
Did work, though mostly vanity upper body stuff. Still sore from the 28th. I'm pretty fried from today, too, and expect to be very sore by Friday.
Hope everyone has a safe NYEve/Day. Take care of yourselves.
Hope everyone has a safe NYEve/Day. Take care of yourselves.
Saturday, December 28, 2013
training 12.28.2013
Gorgeous day.
Had to give up the boy until the 2nd and my wife left town with pals until the 1st, so I'm on my own. Not very happy about that, to be honest.
Moved equipment into the back yard and worked there. Didn't feel like going to the Cavalcade of Stupid (not to be confused with the Cavalcade of Tacky, aka Ikea). The dogs were amused watching me schlep stuff back and forth, particularly the weight one plate at a time.
1-arm barbell row: 3 warm-up sets, 4x10
Meadows rows, 3x15 heavy heavy -- was gasping
Chest-supported row, 3x10 with a big stretch at the bottom
DB pullover, 3x10
DB shrug, 3x10 with 3s flex
Hypers with bands, 3xfailure
Hammer curls, 4x10
EZ curls, 4x6 with 3s negative
Reverse EZ curl, 3x8, 1s flex
Standing DB curl with supinated grip, 3x8
Guess I should shave. The last week has been an absolute carb-fest, so I will cold turkey in the next few days and go back to meat and veggies strictly. Kinda looking forward to it, though cinnamon rolls and gingerbread cake has gone down mighty easily.
Bob, glad you're back. Milda, glad you haven't lost your mind yet. Or have you?
Thanks for checking in.
Had to give up the boy until the 2nd and my wife left town with pals until the 1st, so I'm on my own. Not very happy about that, to be honest.
Moved equipment into the back yard and worked there. Didn't feel like going to the Cavalcade of Stupid (not to be confused with the Cavalcade of Tacky, aka Ikea). The dogs were amused watching me schlep stuff back and forth, particularly the weight one plate at a time.
1-arm barbell row: 3 warm-up sets, 4x10
Meadows rows, 3x15 heavy heavy -- was gasping
Chest-supported row, 3x10 with a big stretch at the bottom
DB pullover, 3x10
DB shrug, 3x10 with 3s flex
Hypers with bands, 3xfailure
Hammer curls, 4x10
EZ curls, 4x6 with 3s negative
Reverse EZ curl, 3x8, 1s flex
Standing DB curl with supinated grip, 3x8
Guess I should shave. The last week has been an absolute carb-fest, so I will cold turkey in the next few days and go back to meat and veggies strictly. Kinda looking forward to it, though cinnamon rolls and gingerbread cake has gone down mighty easily.
Bob, glad you're back. Milda, glad you haven't lost your mind yet. Or have you?
Thanks for checking in.
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