Much Ibuprofen

Worked out today. That was RAD! i hurt pretty much everywhere. i gotta keep this up. i'll write it down before i forget it or the wine washes it away.

Pull-Ups:
1x10xbw
Think it was 4x5xbw+45lbs.
These were rough after yesterday's climbing sesh. Biceps were fried.

Straight Leg Deads (On a box):
1x14x145
1x8x195
1x6x215
1x4x235
1x4x255
i was a li'l surprised i got up to this weight. i think the deads during the diet have kept my back pretty strong. Really even in these, the hardest part was holding onto the bar. i have a fresh respect for hefting 225 in each hand and walking with it for 100m or so. Again, i used 25lb plates or less so's the weight never touches the ground.

One arm Cable Rows:
1x8x90
1x5x105
2x4x120
Li'l surprised at these. i didn't wanna damage my biceps too much further than i already had, so i sat on the bench thinking about it a while. i tried to post my torso, kept the opposite foot on the the pedestal and used a supine grip. Don't know if it was really 120lbs. of iron, but it wasn't a weight splitting config. i really like these. They worked QL and obliques along with the rhomboid/lat torching.

Hanging Straight Leg Raises:
1x20xlegs
3x10x legs+ankle weights
These've busted me through a plateau on leg raises. The set of 20 without weight felt real easy.

Some Sort of Wide-Gripped Tricep Pressout Sort of Thing:
2 or 3 sets of some kind of tricep nonsense. Let the bar come up to about my chin, and then pressed it down at a constant velocity. i'm trying to mock up a climbing move i need to be able to do. Not bad, but i hurt my elbows doing those danged narrow grip benches for that diet thang.

All in all, it was a very nice workout. i've definitely felt the benefits of having a stronger-than-usual core at the climbgym. i wanna keep that up and add to it. If i can heal my crimping tendons over this extended weekend of coming down your way, i'm planning on having a raging numbers session when i come back.

i'm totally amped about the concert. i could really use some good vibe now. Katja turned one today, and that's hard to believe. And it's hard to believe i'm coming down with a meager 2/3 of the fam rather than 4/5. i'm jonesing for a nice night of mantime, and maybe a fire. Peace to all you homies.