Le Chinese Nouveau Year…

No, I haven't done session 6 of SMR yet.

I've been doing some reflecting lately.

For one thing, I don't like how my lower soleus and ankles have been hurting the last couple weeks. Something is wrong with my squat form, and I'd rather work that glitch out than keep adding weight onto it.

For another thing, I'm tired of eating as much as SMR ('ideally') requires and I'm tired of the digestive snags caused by so much milk ingestion. I stopped liking milk in high school and only drink it for gaining mass. But doing so also means investing in digestive aids (e.g. live bacteria pills to compensate for my oh so typical lactose intolerance), which is both a fiscal and a metabolic bummer.

I also fell in love (again!) with plyometrics and basic bodyweight/plyometric strength training as a result of my workout a few days ago at the park.

Yesterday I took my girlfriend to the park to show her my exercises, which meant I had a mild-to-decent-ish workout for 20–30 minutes.

Tonight, after tutoring, I was feeling "frisky", so I went to the park to "mess around"… but there were some high school kids loitering on some of the equipment, which broke my stride.

So then I drove to a nearby elementary school I had cased this afternoon… but, alas, the three-foot high gate was closed, which would have justified the groggy, elderly gate guards preventing me from entering.

Miffed, I went home, pondering how I could work out there.

A few weeks ago at a hardware store, I bought, among other things, a 1m cargo strap. Tonight I finally utilized the awning-trellis outside my apartment building to do pullups, chinups, and hanging leg raises with the strap. I also dug out a loading bungee I had in a box and did some tricep, deltoid, pectoral, and bicep exercises. I also looped a large loading hook I have onto the strap to do some lassoing for my core. (My cargo strap is nice and thick, so it doesn't cut into the flesh too much.) Outside I found a decent 2"x2"plank of wood to thread into the loops for pullups, as well. I also did some movements with my homemade Indian clubs. A groovy time.

The upshot is this: I certainly intend to keep hitting the weights at the gym… but I'm more interested (again) in really being able to move my body dynamically and explosively.

So, once I finish SMR––or at least a modified SMR––, I think I will alternate one week of my A-routine with one week of bodyweight exercises (BWE)––say, oh, even just these five beastly drills! I reckon a good plan will be to do A1–4 four days of one week and BWE three days of the other week.

Some great BWE (and quasi-BWE), off the top of my head…

Pullups
Pushups
Dips
Jumping rope
Hanging leg lifts
Burpees
Pistol squats
Muscle ups
Chain hoists
Planches
Inverted leg raises
Handstand pushups
Hindu squats
Jumpies
Supermans
Bear crawls
Neck bridging
Abdominal planking
Lassoing
Box jumps

I would love to get a pair of Fat Gripz (though wrapped towels and insulation tubing will suffice till then!) and I will make Brooks D. Kubik's classic Dinosaur Training, Mark Lauren's You Are Your Own Gym, Paul "Coach" Wade's Convict Conditioning, and Matt Furey's Combat Conditioning my guides. One fine day, Deo volente, I will own some real kettlebells. That, and an erg, should complete my personal gym: kettlebells, grip trainers (i.e. wrist squeezers, eagle catchers, gyroscopic balls, wrist rollers), Indian clubs, ropes, bungees, towels, jars, bokken, some plates and dumbbells––that is plenty, and then some. Of course, these grip trainers would be awesome stocking stuffers someday!

Indeed, based on my workout tonight, I have refined my "travel gym": a grip spring (with rubber wedges to increase resistance) and/or a gyroscopic wrist trainer, a cargo strap, a tough bungee cord, a jump rope, and, maybe, Indian clubs. I bet the clubs could even double as a wrist roller. I'm going to Taipei tomorrow for the Chinese New Year, so I will have a chance to try out my traveling gym.

Stay tuned!

Gym regimen - January 2011

SMR 5a of 18
MONDAY: 45 mins
98.5kg, BMI 27.5

This afternoon… 

Warmup: Spin bike, calisthenics, stretching

Squat: 10, 10, 10 @ 70kg, 105kg, 110kg

Dumbbell pullover: 20 @ 18kg

Pullups (alternate grip): 16, 14, 14
[Kipping and negatives on last couple-three reps of last set or two.]

Dips: 14, 12, 12
[Used weighted assist for last couple reps of 2nd and 3rd sets.]

Salute and X-planking:
[Got these ideas from this article, "Situps are dead."]

Foot-raised crunches: 50

Tonight…

I went to a nearby park and played on the jungle gym for nearly an hour: Indian club movements, dips, abdominal planking, bear crawls, one-arm chain hoists, pullups (various gips), dumbbell lasso twists, calf raises on chain netting, etc. I love plyometrics and bodyweight exercises!

+ + +
An incomplete session wasn't satisfying enough, so I went to blow off some steam at the park. An odd thing is that lately my lower calves (esp. soleus) has been much sorer than my quads or hams, or any other muscle, really. Maybe I need to squat narrower? I've had a cold this week so I decided to go halfway with SMR today. 3 sets of 10 squats was a good challenge, but my body still needs to get over this cold and I'll be up for 112.5kg next week.

Gym regimen - January 2011

SMR 4a of 18
MONDAY: 45+ mins
98.5kg, BMI 27.5

Warmup: Spin bike, calisthenics, stretching, squats

20-rep Squat: 20 @ 107.5kg

Dumbbell pullover: 20 @ 18kg

Pullups (alternate grip): 14, 12, 10

Dips: 14, 12, 10

Decline situps (with obliques): 26, 24, 22

+ + +
I had a sloppy, busy weekend, due to the schedule shift I made last week and some substantial social commitments. I also have not been sleeping well, largely due to my cat being in heat and yowling late into the night. She's getting spayed tonight! My body was not really recharged so I decided to retread my steps on SMR by doing my 4th session at 107.5kg again today (hence, 4a) and my 5th session at 110kg again Wednesday (5a).

Today's workout really kicked my butt. I had an exertion headache after the squats and had to trudge through my three circuits. It helped that I was under the gun to get to work on time, so I didn't dally. I'll need a good night of sleep tonight and tomorrow and 110kg should not be too awful. 107.5kg was very grueling... but more manageable than before, so I suspect 110kg will feel the same. I have put on another kilogram or so.

I will not consider my 6th session of SMR to take place until Friday, when I get where I should have been last Friday, or at least last Saturday. It's been hard lately to keep my will really strong, partly due to having more free time, partly due to wanting to read more, partly due to the looming challenge of heavier and heavier squats.

Gym regimen - January 2011

SMR 5 of 18
THURSDAY: 50 mins
98kg, BMI 27.5

Warmup: Spin bike, calisthenics, stretching, squats

20-rep Squat: 20 @ 110kg

Dumbbell pullover: 20 @ 18kg

Pullups (alternate grip): 16, 14, 14
[Generous cases of kipping and negatives on the last couple-few reps.]

Dips: 14, 12, 12
[Some negatives in there too.]

Crunches & Decline situps (with obliques): 15/15, 15/20, 20/20

Spin bike: 2 mins, 2 mins, 2 mins

Dumbbell pullover: 20 @ 18kg

+ + +
This 20-rep set was absolutely brutal. Took me a full three minutes and lots of focused breathing. The first ten reps were hard but I felt competent. I had a stupid night Tuesday so I didn't workout Wednesday and I think my body is still a bit lagged out. Happily I got to bed at a reasonable hour last night and woke up at a respectable hour this morning. I knew I could do 110kg, since I could do 107.5kg, but, holy mackerel, it was at least 70% mental exertion. My feet were getting numb and my lower half was shaking a bit between reps near the end. Good stuff! I only started really groaning and grunting the last 6 reps or so. I'll do 112.5kg on Saturday, hopefully before lunch, so I have the weekend to recover for 115kg on Monday. God help me! This shit is real!

Awesome…

I love creative bodyweight exercises.

Gym regimen - January 2011

SMR 4 of 18
MONDAY: 50 mins
98kg, BMI 27.5

This afternoon… 

Warmup: Spin bike, calisthenics, stretching, squats

20-rep Squat: 20 @ 107.5kg

Dumbbell pullover: 20 @ 18kg

Pullups (alternate grip): 14, 12

Dips: 15

Decline situps (with obliques): 27

This evening…

Warmup: Spin bike, stretching

Squat: 12, 6 @ 50kg, 100kg

Pullups (alternate grip): 12, 12

Dips: 14, 13

Decline situps: 25, 25

+ + +
My workout was interrupted by a call from my school: my schedule was changed again for a week and I had remembered incorrectly.

Anyway…

I felt a lot more confidence today with the 20 reps. I had an epiphany last week the evening after doing 105kg: if I could 20 reps at Xkg, I can certainly do 20 reps two days later at X+2.5kg! Two tiny plates is I add each time! I can do this! So today for 107.5kg, while it was very rough on the last 5–6 reps, I also knew it was just a matter of time and I just focused on breathing and a high chest. I need to improve on exhaling a bit in the whole, so as to reduce "Valsalva maneuver" pressure.

110kg this Wednesday!

Gym regimen - January 2011

SMR 3 of 18
FRIDAY, 50 mins
97.5kg, BMI 27

Warmup: Spin bike, calisthenics, stretching, squats

20-rep Squat: 20 @ 105kg

Dumbbell pullover: 20 @ 18kg

Pullups (alternate grip): 14, 12, 12
[Used kipping and negatives on the last rep or three of every set. Trusty ol' invisible spotter.]

Dips: 15, 12, 11
[Used kipping/negatives on last rep or two.]

Decline situps (with obliques): 26, 25, 24

Dumbbell pullover: 20 @ 18kg

+ + +
Well, I vaulted past 100kg and went for 105kg. The description in this article of how the 20 reps should feel didn't match my experience, so I realized I have been going too light on the squat. Plus, my quads haven't really been sore since I started SMR, so I knew I should dig deeper. Today, boys and girls, matched the article's description to a crucifying T! By 7 or 8 I did think, "Oh, this is a bad idea." By 10 I honestly wondered if I would be able to finish all 20 reps. My friend helped me keep count, as I thought rep 14 was 15. I think I didn't go totally atg on the 16th rep, but otherwise I did go into the hole, focused on breathing, elevating my chest, driving from the heels, and locking up my nether regions. Rep 20 was a true "deep dig" and it was awesome. My back felt totally blossomed and pumped. I really had to focus and will to finish the pullovers. Felt mildly stronger on the circuits. Next Monday is 107.5kg. Stay tuned.

Double variable progression…

From a recent e-letter by John Wood, "Workout 4-Pack Rule":

Now, as far as sets and reps go, the best and
method is and has always been the double
progressive system - in this case, the "double"
being the manipulations of two variables: the
number of repetitions and the amount of resistance.

Just as a refresher, the double progressive system
involves an increase in resistance once a certain
number of repetitions is performed.

As an example, say you get 8 reps with 100 pounds
in a particular movement. After a few workouts,
when you can get 10 reps, the weight is increased
by a couple pounds and the process begins over again,
ad infinitum.

Every great strength champion has used some
variation of this (whether they realized it or not)
and you can certainly use it as well. Your degree
of results will come down to how much effort you
are willing to put in and how long you stay
consistent. ...

So, as an "action item" my advice is to stick with
a particular workout with a focus on increasing your
reps for at least four workouts in a row, before
increasing the weight.

I think I'll try this when I go back to my A Routine after SMR has its way with me.

Gym regimen - January 2011

SMR 2 of 18
WEDNESDAY, 50+ mins
97kg, BMI 27

Warmup: Spin bike, step machine, calisthenics, stretching

20-rep Squat: 21 @ 97.5kg

Dumbbell pullover: 20 @ 18kg

Pullups (alternate grip): 14, 12, 12
[Used kipping and negatives on the last rep or three of every set. Trusty ol' invisible spotter.]

Dips: 15, 11, 10
[Used negatives on last reps.]

Decline situps (with obliques): 26, 25, 25

Dumbbell pullover: 20 @ 18kg

+ + +
That's right, 21 reps. I miscounted around 15 or 16, so I threw in an extra rep at the end. Even if I undercounted, the 21st rep gave me 20 reps, and if I overcounted, I might have done 22. Either way, it was a good "deep dig" at the end. That 'sudden' extra rep harks back to a habit I developed in high school. If I told myself I'd do 50 pushups, right at the end of the countdown I would "surprise myself" by doing a 0th rep, sometimes even a -1st rep. It was a way of pushing myself beyond a mental limit.

Next time will be 100kg. 92.5kg felt too light on Monday, so 97.5kg felt more like how these "widowmakers" ought to feel. A friend agreed to watch/spot me Friday, so it should be fun. Truth is, I'm enjoying this SMR so much, and I've been preparing for so long, that I'm of half a mind to add 1 or 2 weeks extra. Granted, that half-brained half of my mind may cower and retreat after 6 weeks of SMR, but we'll have to see. I sure had to psych myself up before the squat today. Lots of imaging, last-minute "runs", butterflies, etc. Good stuff. It was cold and rainy today, so I spent plenty of time warming up, and between sets I did jumping jacks. My legs looked muscular today as I did jumping jacks in front of the mirror, so it's nice to see I'm getting back to my "columns of steel" look from high school and college.

Stay tuned.

Gym regimen - January 2011

SMR 1 of 18
MONDAY, 45 mins
97kg, BMI 27

Warmup: Spin bike, step machine, calisthenics, stretching

20-rep Squat: 20 @ 92.5kg

Dumbbell pullover: 20 @ 18kg

Pullups (alternate grip): 14, 12, 10
[Used kipping and negatives on the last rep or three of every set. I don't care, since bodyweight exercises are about *moving your body*. I consider it like using an invisible spotter.]

Dips: 13, 10, 10
[Again, used negatives on last reps.]

Decline situps (with obliques): 12/12, 12/10, 10/10

Dumbbell pullover: 20 @ 18kg

+ + +
So, when it came down to it, I went for 92.5kg. I watched a video by Lee Hayward this weekend about the 20-Rep Squat program, which not only gave me the idea for alternating my grip on the pullups, but also convinced me to start modestly so I have room to build over the next 6 weeks. 92.5kg felt just about right. I had to do a good bit of focused breathing, but didn't feel in need of a spotter. I was pretty drained during the first set of pullovers as I "recovered" from the squats, and the pullups, dips, and situps kind of kicked my butt, but that's all good. It was nice to get such an intense workout done in under an hour. Now it's about eating hearty and healthy, getting plenty of sleep, and keeping the mental focus for the each set each week.

+ + +
Of course, after reading this, I will jump to 97.5kg next time. Quote:

Pushing a heavy weight for 20 reps is something that your body is going to reject. You will hurt. You will get dizzy. You will feel faint. You will want to vomit. Your body may shut down completely and leave you on the safety pins (pins or a competent, alert spotter are an absolute MUST for this program!).

Be prepared for all of that. In order to stop the pain and torture, the body will start reacting, shutting down the pain. 90% of this will be mental. The mind is going to scream STOP! The mind will go before the body unless you are prepared to silence it.

Then, and only then, will you reap the rewards of the 20-rep squats. Focus or fail. The only thing that should stop you ever getting 20 reps is going down and being physically unable to stand back up. This WILL happen. You will get into the hole and your legs will simply stop working. That is fine. The next workout you simply load the bar to the same weight and go to battle again.

I didn't feel like that today so I want eradicate (!) the feeling of selling myself short next time.

Gym regimen - January 2011

A4: Tris, Shoulders, Traps
SUNDAY: mins
97kg, BMI 27.5

Warmup: Step machine, calisthenics, stretching

CIRCUIT:

Cable lateral raise: 12, 9, 8 @ 13.5kg, 16kg, 18kg

Pullups: 13, 13, 13*
[13th of 3rd was a big kip into a negative.]

Hise shrug: 24, 24, 24 @ 80kg, 90kg, 100kg
[I don't know how much the Smith machine bar weighs, so I'm just counting the plate-weight.]

Standing barbell military press: 12, 8, 8* @ 40kg, 45kg, 50kg
[8th of 3rd used a body cheat into a negative.]

Elbows-out dumbbell extension: 12, 9, 6 @ 14kg, 18kg, 22kg
[I went lighter on the weight today and tighter on the form.]

Shrug: 12, 9, 9 @ 90kg, 100kg, 110kg

Cable pushdown: 12, 9, 7 @ 27.5kg, 30kg, 35kg

Step machine: 2+ mins, 2+ mins, 2+ mins

"Cooldown":

Oblique cable tucks: 20/20, 20/20 @ 50kg

+ + +
A nice, brisk workout, but not so hasty I didn't focus on good form all the way. Now it's time for a restful weekend to recuperate for SMR. I've decided to use up the protein I have and then save my money by not buying another tub of it. My research indicates that "normal nutrition" suffices for the strength athlete. Oh, plus all that milk! Today it was encouraging to see my big(ger) ass can still do pullups heheh!

Gym regimen - January 2011

A2: Chest and Calves
(THURSDAY): 90 mins
97kg, BMI 27.5

Warmup: step machine, bench press, stretching

CIRCUIT:

Bench press: 12, 9, 6, 5 @ 75kg, 85kg, 92.5kg, 95kg
[Spotter helped me with, let's say, up to one-third of my 3rd and 4th sets. No shoulder pain.]

Alternating seated calf raise: 30, 32, 36, 40 @ 60kg

CIRCUIT:

Incline bench: 10, 7*, 6 @ 60kg, 65kg, 60kg
[Used a narrower grip to work more of my middle pec. Had to "sprawl" a few times to get the final reps of 2nd and 3rd sets up. 8th rep of 2nd set failed into my lap.]

Standing cable calf raise: 36, 36, 36 @ 30–50kg
[Stood on a platform and held the handle at lowest extension, like a leash, to add resistance.]

CIRCUIT:

Dumbbell flye: 12, 9, 6* @ 22kg, 26kg, 32kg
[Felt good, tried to keep my elbows more "flared" so as to isolate the pecs. Last rep of 3rd set was a failure into a negative. I should have dug deeper. I could have done it, I felt that even as I gave in to the negative, but I had been distracted all night. New PR for flyes, at least!]

Step machine: 2+ mins, 2+ mins, 2+ mins

Dumbbell pullover: 15, 12, 9 @ 22kg, 26kg, 32kg

"Cooldown":

Oblique cable tucks: 15/15, 20/20, 30/30 @ 30–50kg
[Stand on a platform, hold the grip at your side, tuck over to the opposite side. Good stuff!]

Pec deck: 12, 12, 12 @ 40kg
[Seat very low to work upper pecs.]

+ + +
Why did it take me 90 minutes tonight? Talking. (Well, that and I intentionally did more aerobic to burn off some fat I've recently picked up.) At one point I asked a trainer what angle I should use on my cable flyes and he explained I should use free weights. He then went on and on and on and on about the different regions of the pecs I need to work to make them "beautiful". He gave me some good tips, granted, and I appreciated his emphasis on proper form and patience versus heavy weight and forcing things.

Also, twice during the workout, my "stalker" chatted with me about his animals and dangerous exercises over the long term. We are friends, and I want to show him Jesus' love, but I was also chafing a bit to Get On With It! Heheh. Fortunately, I got to Central early tonight, so I wasn't in a big rush. It was a night of experimenting, which is a necessity now and then, espcially for a "trouble area" such as my chest is for me.

Adoration was so wonderful tonight. God help me to live Jesus' Sacred Heart in the classroom, weightroom, and everywhere!

Onward!

P.S. I was a little disappointed, like last week, that I still need a spot for my bench… but it dawned on me that my goals aren't exactly lightweight anymore. I mean, a "warmup" set of 12 reps at 165lb, then 9 reps at 187lb, and then 5 or 6 reps at over 200lb––I have come a good ways from my college limits!

I'm not happy with the way creatine seems to be disrupting my sleep––or is it my cat doing cat-things when I sleep?––but it does seem to be increasing my size and strength. Interestingly, despite how hard my A1 workout was Monday, my quads and biceps have not been terribly sore. I think the creatine and good nutrition are literally making me stronger, such that I can train harder and recover faster. Yeah, I know: No Duh, right? But, hey, I'm just reporting from the front.

Gym regimen - January 2011

A1: Quads and Biceps
(MONDAY): 60 mins
97kg, BMI 27.5

Warmup: Exercise bike, step machine, lunges, stretching, squats

CIRCUIT:

Leg extension: 10, 8, 6 @ 45kg, 47.5kg, 50kg

Squat: 12, 12, 12* @ 90kg, 100kg, 110kg
[Spotter helped on last 2 reps of 3rd set.]

CIRCUIT:

Hyper-supinated dumbbell curl: 10, 8, 6 @ 18kg, 20kg, 22kg
[These felt great. Good pump.]

Step machine: 1 min, 1 min, 1 min

CIRCUIT:

EZ bar curl: 10, 8, 6 @ 40kg, 45kg, 50kg
[Pain!]

Lunges: 16, 14, 12 @ 15kg, 20kg, 25kg

CIRCUIT:

Overhand cable curl: 12, 9, 6 @ 15kg, 20kg, 25kg

High knees: 60, 80, 100

+ + +
Well, I finally got a taste of what I think SMR will really be like: Great googly moogly!

By rep 6 or 7 of the 3rd set, my hands wanted to widen out and release the bar, my traps were sore, and even my lats were beginning to sizzle. I paid a lot of attention to my breathing: exhale a bit on the way up and be sure to inhale on the way down. And standing between reps I took in a lot of air. Had to. My back felt enormous as I walked away from the rack to cool down. Oh yes: the 20-rep squat will bloom the body.

I think I will "compromise" and begin at 95kg next week, since I need to think about the longterm toil of SMR. A light warmup and one set of 20 reps at 100kg would be doable, but then I'd be at 102.5kg on Wednesday and 105kg on Friday! Another thing to keep in mind is that, in a metric-based gym, I have to add 5.5lb every workout (since the smallest plates are 1.25kg [2.75lb] each), while the regimen only calls for 5lb gains per workout. Ideally, by the end of the six weeks (Feb. 18), I'll be doing my last 20-rep at 140kg. Fortunately, this coincides perfectly with a break in my work schedule, so I will have enough time to rest. God be with me!

Gym regimen - January 2011

A4: Tris, Shoulders, Traps
SUNDAY: 60 mins
97kg, BMI 27.5

Warmup: Step machine, calisthenics, stretching

CIRCUIT:

Cable lateral raise: 12, 9, 3/6 @ 13.5kg, 18.5kg, 18.5kg/22.5kg

Cable reverse raise: 10, 8, 6 @ 13.5kg, 16kg, 18.5kg

Hise shrug: 16, 16, 16 @ 80kg, 90kg, 100kg [LINK, scroll down]
[It's true: these weren't very comfortable, especially after coming off a set of rear delt flyes. Next time I should do more reps and "clench" the shrug at the top longer.]

Standing barbell military press: 10, 8, 6 @ 40kg, 45kg, 50kg
[Tight form on these. Improvement!]

Elbows-out dumbbell extension: 10, 8, 6 @ 18kg, 22kg, 26kg

Cable pushdown: 12, 9, 6 @ 30kg, 32.5kg, 35kg

Shrug: 12, 9, 8 @ 100kg, 110kg, 120kg

Rope skip: 110, 120, 150

CIRCUIT:

Alternating ab cable pulldown: 32, 30, 26 @ 30kg, 35kg

Step machine: 1 min, 1 min, 1 min

Incline alternating situp: 18, 18, 18

+ + +
Great workout tonight. I felt very pumped and focused when I got there and did my sets quickly. I lost some time, however, helping my friend join the gym and fielding his occasional questions.

Next week I will do A1 on Monday, take Tuesday and Wednesday off, then do A3 and A4 on Thursday and Friday. No back or hamstrings next, since that's such a heavy workout I think it will leave me depleted for the start of SMR. Speaking of which, my goal for tomorrow night is to do 12 reps each at 90kg, 100kg, 110kg.

Gym regimen - January 2011

A3: Back and Hamstrings
SATURDAY: 60 mins
96.5kg, BMI 27.5

WARMUP: spin bike, standing leg extensions, pullups, deadlifts, stretching

Deadlift: 10, 8, 6, 4 @ 100kg, 110kg, 125kg, 135kg

CIRCUIT:

Leg curl: 12, 9, 6 @ 45kg, 50kg, 55kg

Pullup: 14, 10*, 10*
[10th rep of 2nd set was a "skip-kip" and the last 4 reps of 3rd set were negatives.]

CIRCUIT:

Stiff-leg deadlift: 10, 8, 6 @ 85kg, 90kg, 95kg

Lever bench row: 10, 8, 8 @ 80kg, 90kg, 110kg

CIRCUIT:

Standing glute extension: 14, 12, 10 @ 55kg, 60kg, 65kg

Ab cable pulldown: 36, 32, 28 @ 30kg, 32.5kg, 35kg

+ + +
Felt a slight kink in my left lumbar on the tail-end of the 3rd set of deadlifts. I was cautious the rest of the workout and fortunately no pain came of it. I felt very strong on the lever row (obviously?). I was exhausted Thursday and Friday, so I made sure to get good sleep. Thus I further shifted my already shifted routine to the weekend. Tomorrow I will do A4 and will go ahead with A1 on Monday. I want to give my legs a full week of recovery before I start SMR.

Odd admission: I wonder if the weightlifting is making me more aggressive, more "edgy". I've heard of "roid rage". Mind you, I'm not on anabolic steroids!––but physical stress does release testosterone and natural growth hormones. There is also certainly something to the mythic muscle/anger issues in the Hulk comic book. I think part of it is also that I usually have coffee before I work out, as a "stim", and I know caffeine can make me edgy. Another factor is the inveterate pride of my flesh.

Two things were really annoying me today. First, this skinny "pud" kept walking around with a "trainer" while the trainer went on and on about which exercises train which muscles. “少話，多功！”was all I could hear in my mind ("Less talk, more effort!"). Second, another waif was walking around with a weight belt on, but he wasn't lifting anything near what would require a belt. "Poser, poser!" was the refrain for that annoyance. He was at the gym before I arrived and still there "working out" when I left. Inefficient. Aimless. At one point he was doing bent-over barbell rows while I was doing the lever row. He never increased his weight or adjusted his rep count. Just going through the motions. It drove me nuts to have him next to me. But I did my best to focus my attention on my own body, my own weakness, my own regimen.

Why did I want to smack these guys? Probably because I felt they were ruining the atmosphere for me––the steady flow of Japanese pop songs didn't help, either. You either use fellow gym monkeys to spur you on as models to catch up with, or, in my case today, as galling examples to avoid: "I don't want to be like that guy. Here I am, busting my ass on heavy lifts, while he's just carving his bamboo-thin frame with confused motions and chit-chat." I've written before how the competitive edge––and thus edginess––is endemic to sports, so I'm not too worried about my aggression today. I confess it to God, release it, and just treat it as a function of my "pumped" self at various moments. It ain't me otherwise, don't worry! I loves all God's chillun!

Stay tuned.