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.
Wednesday, September 25, 2013
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.
Tuesday, August 27, 2013
training 8.27.2013
Week 7, day 1 -- max upper
Hot, humid. One day off -- this was yesterday's work, but I was interviewing all day.
Ndure, wrist support, MGPM during. Dynamic shoulder work and bar work to get a sweat on.
Low incline press, 8RM + back-off set: worked up to 150kg on the bar and backed down 10kg. Felt good, strong, and tight.
1-arm DB clean&press, 3x10: used a 50kg fat DB and my right shoulder did not like it. Pushed through.
Superset, 60s between:
- neutral grip ring pull-ups, 3x10
- flat DB press, 3x10 with fat DBs and 50kg each, right shoulder barking deep in the joint capsule
Superset, 60s:
- EZ curl, 3x10: added some db hammer curls as finishers with each set until exhausted
- DB shrug, 2x12: did these, but I'm still sore from the high-pulls the other day
Right shoulder limited this session, unfortunately. Not entirely sure why or what I did to aggravate it.
I think the interview went reasonably well, though my would-be boss was enigmatic. The first several I talked with, I think I convinced them handily. Sounds like a great opportunity, and I would be quite happy to get an offer. Thinking about working up a 30/60/90 day plan to submit; figure it can't hurt.
Diet suffered yesterday. Interviewing is exhausting, and there is no opportunity to stay hydrated. Woke up this morning nominally dehydrated and feeling my right kidney. Packing for the move has also suffered, so the next two days are going to be hectic.
Anyway, got to clean up, eat, and get to a meeting with my contract job at 1:30. Later.
Hot, humid. One day off -- this was yesterday's work, but I was interviewing all day.
Ndure, wrist support, MGPM during. Dynamic shoulder work and bar work to get a sweat on.
Low incline press, 8RM + back-off set: worked up to 150kg on the bar and backed down 10kg. Felt good, strong, and tight.
1-arm DB clean&press, 3x10: used a 50kg fat DB and my right shoulder did not like it. Pushed through.
Superset, 60s between:
- neutral grip ring pull-ups, 3x10
- flat DB press, 3x10 with fat DBs and 50kg each, right shoulder barking deep in the joint capsule
Superset, 60s:
- EZ curl, 3x10: added some db hammer curls as finishers with each set until exhausted
- DB shrug, 2x12: did these, but I'm still sore from the high-pulls the other day
Right shoulder limited this session, unfortunately. Not entirely sure why or what I did to aggravate it.
I think the interview went reasonably well, though my would-be boss was enigmatic. The first several I talked with, I think I convinced them handily. Sounds like a great opportunity, and I would be quite happy to get an offer. Thinking about working up a 30/60/90 day plan to submit; figure it can't hurt.
Diet suffered yesterday. Interviewing is exhausting, and there is no opportunity to stay hydrated. Woke up this morning nominally dehydrated and feeling my right kidney. Packing for the move has also suffered, so the next two days are going to be hectic.
Anyway, got to clean up, eat, and get to a meeting with my contract job at 1:30. Later.
Sunday, August 25, 2013
training 8.25.2013
Week 6, day 4 -- lower reps
Gorgeous, humid day. Lots to do today, so got to it.
Dynamic work to warm up. Used straps on high-pulls; otherwise, no support.
Hurdle jumps, 5x3, 90s between; 24" hurdles, didn't always wait the 90s
Snatch-grip high-pulls, 4x8, 90s between: 70kg on the bar, waited all 90 each time. These were tough today.
Superset, 60s:
- L-sits, 4x15s
- 1-leg DB RDL, 3x8, used 20 pound DBs
The L-sits are still tough.
Bulgarian split squats, 1x12 with a bunch of DB weight. Could have done more sets, but welcome the respite. Maybe next time.
Tomorrow is the big interview, so today is a mix of packing and studying/reviewing.
Diet is going well, though last night I went to a birthday party with authentic Mexican (I am 45 minutes from the border, after all) made by a bunch of delightful latinas. And yeah, I slammed enchiladas and tacos and had a beer. Felt great.
Keep soldiering on. Thanks for checking in.
Gorgeous, humid day. Lots to do today, so got to it.
Dynamic work to warm up. Used straps on high-pulls; otherwise, no support.
Hurdle jumps, 5x3, 90s between; 24" hurdles, didn't always wait the 90s
Snatch-grip high-pulls, 4x8, 90s between: 70kg on the bar, waited all 90 each time. These were tough today.
Superset, 60s:
- L-sits, 4x15s
- 1-leg DB RDL, 3x8, used 20 pound DBs
The L-sits are still tough.
Bulgarian split squats, 1x12 with a bunch of DB weight. Could have done more sets, but welcome the respite. Maybe next time.
Tomorrow is the big interview, so today is a mix of packing and studying/reviewing.
Diet is going well, though last night I went to a birthday party with authentic Mexican (I am 45 minutes from the border, after all) made by a bunch of delightful latinas. And yeah, I slammed enchiladas and tacos and had a beer. Felt great.
Keep soldiering on. Thanks for checking in.
Friday, August 23, 2013
training 8.23.2013
week 6, day 3 -- upper reps
Warm morning. Super busy, don't feel like I have enough time to do justice to anything, feel guilty anytime I take some time to goof off -- sound neurotic, don't I? That's a laugh.
Lots of dynamic shoulder work and a fair amount of bar work to warm up. Wrist support and elbow sleeves. Ndure prior to.
1-arm 45-degree DB press, 3x10, 60s between: 50kg fat DBs, felt pretty good
Superset, 60s:
- wide neutral grip chins, 3xAMRAP
- DB military, 3x10: used 50kg fat DBs here too
Superset, 45s:
- Hammer curls, strict form and slow, 3x12: 20kg skinny DBs
- Pullover DB triceps extensions, 2x15, same DBs
Good day.
Wife and I started Athletic Greens a few days ago. I'll let you know what I think.
Interview all day Monday up in OC, and I need to study up pretty badly. I've got to get some time this weekend to myself to study.
Packing for the move has slowed to a crawl after a torrid start. I will have to get a lot done today to feel good about it. Got a Padres game tonight (Cubs) and a birthday party tomorrow night, so I've got to keep moving.
Hope you are all well. Bob, thinking about you, brother.
Warm morning. Super busy, don't feel like I have enough time to do justice to anything, feel guilty anytime I take some time to goof off -- sound neurotic, don't I? That's a laugh.
Lots of dynamic shoulder work and a fair amount of bar work to warm up. Wrist support and elbow sleeves. Ndure prior to.
1-arm 45-degree DB press, 3x10, 60s between: 50kg fat DBs, felt pretty good
Superset, 60s:
- wide neutral grip chins, 3xAMRAP
- DB military, 3x10: used 50kg fat DBs here too
Superset, 45s:
- Hammer curls, strict form and slow, 3x12: 20kg skinny DBs
- Pullover DB triceps extensions, 2x15, same DBs
Good day.
Wife and I started Athletic Greens a few days ago. I'll let you know what I think.
Interview all day Monday up in OC, and I need to study up pretty badly. I've got to get some time this weekend to myself to study.
Packing for the move has slowed to a crawl after a torrid start. I will have to get a lot done today to feel good about it. Got a Padres game tonight (Cubs) and a birthday party tomorrow night, so I've got to keep moving.
Hope you are all well. Bob, thinking about you, brother.
Wednesday, August 21, 2013
training 8.21.2013
week 6, day 2 -- max lower
Hot day. Gorgeous, light breeze, lots to do.
Lots of dynamic work, Spud DL belt, elbow sleeves for Zerchers.
GHR, 2x10, 90s
Trap bar DL, 8RM, Back off set, 120s: beat last time, but not feeling studly
Zercher squats, 2x20, 180s: had a couple hundred pounds on the bar and used elbow sleeves to avoid sand in my shorts over the crook of my elbows screaming. So call me a wuss.
Superset, 60s:
- t-bar rows, 3x10
- modified dragon flag, 2x8
No time to editorialize. Move in 9 days, huge interview in 5. I will likely lift most days between now and Monday to alleviate stress, though I really felt no pop today. Just powered through.
Off to sweat over lunch.
Hot day. Gorgeous, light breeze, lots to do.
Lots of dynamic work, Spud DL belt, elbow sleeves for Zerchers.
GHR, 2x10, 90s
Trap bar DL, 8RM, Back off set, 120s: beat last time, but not feeling studly
Zercher squats, 2x20, 180s: had a couple hundred pounds on the bar and used elbow sleeves to avoid sand in my shorts over the crook of my elbows screaming. So call me a wuss.
Superset, 60s:
- t-bar rows, 3x10
- modified dragon flag, 2x8
No time to editorialize. Move in 9 days, huge interview in 5. I will likely lift most days between now and Monday to alleviate stress, though I really felt no pop today. Just powered through.
Off to sweat over lunch.
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