i've been inspired by the Thanksgiving gluttony to start working out in earnest. That is to say, i'm going to try (insofar as my schoo' obligations will allow) to work out daily instead of occasionally. i've seen my weights creep up on the workouts i'm actually doing, and that's encouraging. But i have this longstanding bad habit of nailing the carpet down in one place and ignoring that it's bubbling up in another. Presently my shoulders and lats are getting stronger, and that's just spiffy, but my lungs are growing anaerobes and i'm getting just portly. That's not so useful. Pretty much can't run or bike, 'cuz it's dark out just after lunch now. So i'm a try to swim consistently. we'll see how that works with the lifting. Swam tonight and it felt pretty good. i'm (as i mentioned) way outta shape, so i'm sure i looked like one of those 80 year-old cardiac rehab d00ds churning out laps as though my life depends on doing it very slowly. But no matter! Swim i did. And in fact i intentionally didn't count distance. i'm guessing the pool is 25 yards. Pools are usually 25 units, and it took me 17 strokes to get to the other side (which, in the shape i'm in, i could not have done were it in meters). So i can confidently say i've swum multiple furlongs this evening.
Did OH press yesterday. Your spreadsheet, by the way, doesn't round to the nearest 5lb increment. It rounds up. But i didn't. 'Stead of doing 3 x 5 with 120, 130 and 140, i did 120, 130 and 135; but i did 135 for 6 reps, so it worked out ok. Tomorrow it's P'lups, and them thar're gun' be hard.
Tuesday, November 29, 2011
Sunday, November 27, 2011
Thanks Giving Part Deux
Got a forty-some minute run in yesterday. Definitely didn't feel like a runner anymore. But it was nice to move, and a perfect day for it. i can be happy sucking wind when it's crisp, sunny wind. And i haven't climbed since rotation began. i think my wi'l pinger is finally starting to heal. That's welcome, 'cuz i was starting to think i'd finally done something permanent to it. And an upshot of working out in the Borg Cube is that they have a pool. And i gots me some casseroles i've gotta work off now. But i have to say i enjoyed packing 'em on. May packing 'em back off be even more enjoyable.
Friday, November 25, 2011
Thanks Giving
'Nuther week of cathin' up. They let me off for Thanksgiving, so i squashed my workouts into monday and tuesday. Made for an odd hybrid. i'd already missed my bench workout from the week before, so i mashed it in with OH press for an interesting shoulder day. Really didn't go so badly. Got a new PR of 160 on OH press. 'Least, i think it was a PR. i know i've got 155 before, but i don't remember doing 160. So i'll happily tell me it's a PR. i could use one. It was 5/3/1 with 120, 135, and 150, and i got 2 or 3 with 150 so i put 10 more on, and it went. Don't think i could'a pushed more than that though.
Bench actually went ok. Ish. Supposed to be the 5/3/1 week of the workout, but 'cuz i'd missed bench, it was still the 3/3/3. 185, 200, and 210. i sorta got 'em all, but i fudged the last rep with 210. Wasn't sure i could get it back up, so i didn't take it all the way to my chest.
Tues i did back work. Started out swimmingly. Pullups it was 5/3/1 with 75, 85 and 95. That went easily enough, so i thought i'd max and i locked one out with 110. That's not a PR, but it's been many a moon since i've pulled that. And i weighed at the office earlier that day, and (fully dressed) i was was almost 205lbs. So i can't attribute pulling more weight to my having lost any--i'm fat as ever. Then i did SL deads, and it was too soon since the last workout. i hurt my back. Funny thing too: did an excruciatingly long warmup replete with stretching, but i just wasn't healed. Just got set up for my first set of 4 with 275, and i stood up with the bar off the rack and felt m' back lock down. So i set the weight right back on the rack, stripped the bar and went home. Walked like a 90yo guy the next day, but i don't think i damaged it too bad. But that workout uses so many small agonists, through such terrible vectors, there's just no half-assing it. (No pun intended). Kinda bummed, 'cuz i couldn't do BB rows, which i really dig. But they require a lot of low-back, and i'd dispensed with all of that.
i'm otherwise at a crux. i could only afford this gym for 1 month, but i'm there for 6 weeks. (It was, i think, $50 for a month, then like $35 or so for 1 week). So i don't really have time for a deload week. i definitely will do only rehab on the low-back for a week, but i want to get some damage done to my lats and chest before the meter tuns out.
Bench actually went ok. Ish. Supposed to be the 5/3/1 week of the workout, but 'cuz i'd missed bench, it was still the 3/3/3. 185, 200, and 210. i sorta got 'em all, but i fudged the last rep with 210. Wasn't sure i could get it back up, so i didn't take it all the way to my chest.
Tues i did back work. Started out swimmingly. Pullups it was 5/3/1 with 75, 85 and 95. That went easily enough, so i thought i'd max and i locked one out with 110. That's not a PR, but it's been many a moon since i've pulled that. And i weighed at the office earlier that day, and (fully dressed) i was was almost 205lbs. So i can't attribute pulling more weight to my having lost any--i'm fat as ever. Then i did SL deads, and it was too soon since the last workout. i hurt my back. Funny thing too: did an excruciatingly long warmup replete with stretching, but i just wasn't healed. Just got set up for my first set of 4 with 275, and i stood up with the bar off the rack and felt m' back lock down. So i set the weight right back on the rack, stripped the bar and went home. Walked like a 90yo guy the next day, but i don't think i damaged it too bad. But that workout uses so many small agonists, through such terrible vectors, there's just no half-assing it. (No pun intended). Kinda bummed, 'cuz i couldn't do BB rows, which i really dig. But they require a lot of low-back, and i'd dispensed with all of that.
i'm otherwise at a crux. i could only afford this gym for 1 month, but i'm there for 6 weeks. (It was, i think, $50 for a month, then like $35 or so for 1 week). So i don't really have time for a deload week. i definitely will do only rehab on the low-back for a week, but i want to get some damage done to my lats and chest before the meter tuns out.
Saturday, November 19, 2011
Pharmin'ton
So i thought i'd do a li'l updatin' here. Hasn't been a super active week, really, on the workout front; but i did squeeze a few workouts in. Got a month's membership at Defined, which is one of those big Borg Cube Fitness Centers like 24 Hr, where your workouts are spectated by a terraced hillside of Golgafrinchans on ellipticals rocking out to Kylie Minogue videos. i find it irritatingly hard to get in touch with The Pain there; yet She and i did indeed cross paths for a few sets, and in fact, she's moved in for a protracted relationship with my hamstrings after hitting straight-leg deads like i was still good at 'em. But it never does fail to boggle me how you can get that much machinery in that large a building without having a single useful piece of equipment. Ah well: if you can get a bar far enough away from the crap it's attached to, turns out you can constructively damage yourself anyhow.
Did overhead presses on mon or tues. That went fairly well. Don't recall the weights, but it was whatever was on my piece of paper, and i did 'em all. Wed was the killer though. Did 3 x 3 p'lups with 80, 85, and 90 strapped on. Those are especially a load of fun smack in the middle of the gym on the cable-cross machine (which, for reasons that elude me, happens to be one of the more popular places for blokes to do obscure biceps curl variants). Then i did the SL deads. Those things just rock. They have a specially built platform, apparently just for SL deads--which was nice, 'cuz i was gunna be pressed to think of a way to drop the bar to my feet otherwise. i'll go through my whole warmup, etc, because i think you should do a cycle with 'em. i did 20 toe-touches, then 20 with the bar, then 14 with 95, then 10 with 145. Then the working sets: 8 x 195, 8 x 215, 6 x 235, 6 x 255, 4 x 275, and 4 x 295. Only i didn't get the very last rep of the last set 'cuz the bar was sweating outta my hands. i haven't really gone up with these ever--- it's the same workout whether i'm strong or weak. Only change is that if i feel good i'll keep the same progression further, and if i'm weak i'll stop at the sets of 6 somewhere. But i don't really bump my numbers up (unless i do more sets) because i'm paranoid about hurting my back. The progression works. And i gotta say they felt a lot easier after a few cycles of doing heavy deads. So i'd like to segue back to heavy regular deads again next, and see if these help me out in the low back.
Then i did bent o'er BB rows. 12 x 135, the 2 x 6 x 185. Like them thangs. Then SL lifts. 2 x 30 then 1 x 15ish. That hurt, so i went home. The dorsal erector set had some trouble supporting me the next day in surgery. Speaking of which: i gots to find me a job doing that. Surgery rocks.
Came home fri evening, so i didn't do chest/triceps yet. Planned that wrong. Gunna try to get it in on mon.
Did overhead presses on mon or tues. That went fairly well. Don't recall the weights, but it was whatever was on my piece of paper, and i did 'em all. Wed was the killer though. Did 3 x 3 p'lups with 80, 85, and 90 strapped on. Those are especially a load of fun smack in the middle of the gym on the cable-cross machine (which, for reasons that elude me, happens to be one of the more popular places for blokes to do obscure biceps curl variants). Then i did the SL deads. Those things just rock. They have a specially built platform, apparently just for SL deads--which was nice, 'cuz i was gunna be pressed to think of a way to drop the bar to my feet otherwise. i'll go through my whole warmup, etc, because i think you should do a cycle with 'em. i did 20 toe-touches, then 20 with the bar, then 14 with 95, then 10 with 145. Then the working sets: 8 x 195, 8 x 215, 6 x 235, 6 x 255, 4 x 275, and 4 x 295. Only i didn't get the very last rep of the last set 'cuz the bar was sweating outta my hands. i haven't really gone up with these ever--- it's the same workout whether i'm strong or weak. Only change is that if i feel good i'll keep the same progression further, and if i'm weak i'll stop at the sets of 6 somewhere. But i don't really bump my numbers up (unless i do more sets) because i'm paranoid about hurting my back. The progression works. And i gotta say they felt a lot easier after a few cycles of doing heavy deads. So i'd like to segue back to heavy regular deads again next, and see if these help me out in the low back.
Then i did bent o'er BB rows. 12 x 135, the 2 x 6 x 185. Like them thangs. Then SL lifts. 2 x 30 then 1 x 15ish. That hurt, so i went home. The dorsal erector set had some trouble supporting me the next day in surgery. Speaking of which: i gots to find me a job doing that. Surgery rocks.
Came home fri evening, so i didn't do chest/triceps yet. Planned that wrong. Gunna try to get it in on mon.
Thursday, November 10, 2011
Few mo' days
So tuesday I climbed for what was pretty undeniably the most worthless day of climbing I've had in a millennium. I actually nodded off whilst sitting on a mat waiting for a turn. Had been looking f forward to hitting it all day, and got off work so late I had no gas left.i stayed there a while, but it was bad.
Yesterday I did back and abs. Switched my heavy workout to p'lups from deads. Did it based on 100# for my percents. So it was 5 x bw + 75, 80, & 85. This was friggin' hard. I think I got maybe 3 with 85. By contrast, if I'd have calculated it on 300 the weights would have been 225, 240, & 270. Now,i got 5 with 275 (bw + 75) just fine so i definitely think percents on 300 would be too light. I think it'd work out just right if I calculated out the weight of my forearms from body weight (cuz I'm not actually lifting'em). In other words I'd basically drop all my weights by about 10#. Or I could just get strong enough to lift 285 five times.
Also did straight leg deads again. Very specialized workout, that. I've lost some muscle for those. Started back on straight leg raises. Wanted 3 x 30, and got 2 x 30 and 1 x 10 before I started crying and trying to comfort-clutch my spleen. Finished out with bent o'er bb rows. Went heavy with these since I didn't do heavy deads. 1x135, then 2x185.
Not a bad workout. Now I'll hafta find some iron in the four-corners area.
Yesterday I did back and abs. Switched my heavy workout to p'lups from deads. Did it based on 100# for my percents. So it was 5 x bw + 75, 80, & 85. This was friggin' hard. I think I got maybe 3 with 85. By contrast, if I'd have calculated it on 300 the weights would have been 225, 240, & 270. Now,i got 5 with 275 (bw + 75) just fine so i definitely think percents on 300 would be too light. I think it'd work out just right if I calculated out the weight of my forearms from body weight (cuz I'm not actually lifting'em). In other words I'd basically drop all my weights by about 10#. Or I could just get strong enough to lift 285 five times.
Also did straight leg deads again. Very specialized workout, that. I've lost some muscle for those. Started back on straight leg raises. Wanted 3 x 30, and got 2 x 30 and 1 x 10 before I started crying and trying to comfort-clutch my spleen. Finished out with bent o'er bb rows. Went heavy with these since I didn't do heavy deads. 1x135, then 2x185.
Not a bad workout. Now I'll hafta find some iron in the four-corners area.
Monday, November 7, 2011
New Week's Resolution
Went to the climbgym fri to get that v6, and they'd already taken it down. Managed to get in a pretty hard workout anyhow. In fact, I've pretty much hurt my ring finger to the point of needing to rehab it.
So a friend and I went on saturday to a new climbing area. Great rock and a good day, but it was maybe 25-30° and a little breezy for extended comfort. There were snow flurries and a wind that cut to the skeleton. We stayed out there all day and had a ball, but I just don't get folks intentionally waiting for cold days to go project. Actually hung on the rope on a 5.10 right before the chains cuz I couldn't feel my hands... seriously couldn't tell if what i was about to hinge my body off of was really good or really bad. It was a ton of fun to be on rock again though.
Yesterday i started back on the 5/3/1 program with shoulders. Lost some ground over the last month--'specially endurance. The weight didn't seem so heavy, but the sets of 12 on accessory work were murderous. Not too bad, though, after a too-long layoff. Then I did a 40 min run. Very pretty day for it. Gunna try to keep that habitual.
Oh, turns out I'm not going to the south next...heading to farmington just south of durango. Maybe we can hook up a li'l wolf crick action, yes?
So a friend and I went on saturday to a new climbing area. Great rock and a good day, but it was maybe 25-30° and a little breezy for extended comfort. There were snow flurries and a wind that cut to the skeleton. We stayed out there all day and had a ball, but I just don't get folks intentionally waiting for cold days to go project. Actually hung on the rope on a 5.10 right before the chains cuz I couldn't feel my hands... seriously couldn't tell if what i was about to hinge my body off of was really good or really bad. It was a ton of fun to be on rock again though.
Yesterday i started back on the 5/3/1 program with shoulders. Lost some ground over the last month--'specially endurance. The weight didn't seem so heavy, but the sets of 12 on accessory work were murderous. Not too bad, though, after a too-long layoff. Then I did a 40 min run. Very pretty day for it. Gunna try to keep that habitual.
Oh, turns out I'm not going to the south next...heading to farmington just south of durango. Maybe we can hook up a li'l wolf crick action, yes?
Wednesday, November 2, 2011
record
had a good climbin' sesh yesterday. got a new v5. started working a stiff v6, and got all but the last moves. there's a fine chance that un'll go, and it'll be a sick, sick notch on m' belt if it does. haven't been back to the irongym yet. late work days and no energy. but i'll get back into it. kinda stressed here. but hopefully this school crap will be over soon.
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