If you want to make God smile...

...tell Him what you know.

If you want to make God laugh, tell Him I went for a run.

I went for a run.

Saturday night I did 5 triplets of ab wheels interwoven with five sets of sledge hammer levers. I held a 10 lb sledge hammer about half a foot from the head and leveraged it up five times per side (towards and away from my head), twice per set. Good ache the next day.

Sunday night I jogged 2 miles in about 19 minutes. Amazing, right?

Monday night in the garage I warmed up and did two circuits of 2-minute exercises (from the double-end bag, to the heavy bag, to the jump rope), with 45 seconds of rest between each exercise. I ended with three sets of: 10 "sling V-ups" (like this but inverted in midair) followed by 250 hula hoop loops (yes!).

I've come into a fairly busy patch of work these days, but tomorrow I still think I shall "hit the gym". I will, however, replace back squats with front squats, supinated chinups with pronated wider-grip pullups, and will intersplice the final four exercises as I did last Friday. Stay tuned.

Re-building notes... gains... rest is so important...

Tuesday, 16 December 2014 
Ahnohld Three-Day Split, Day ___
60 min. 

warm-up: stretching, motions, etc.  

SQ: 12, 10, 8, 6 @ 225, 245, 265, 285 lbs. 

leg curl: 12, 10, 8, 6 @ 70, 80, 90, 100 

db floor press (with elevated feet): 12, 10, 8, 10 @ 65, 60, 70, 75
[An old-timer (sort of) saw me doing floor presses and suggested I throw-in leg raises while doing them, to activate my abdomen and destabilize my torso to enhance pectoral control. I like it. He then told me that he had a heart attack recently due, apparently, to a hypertrophic heart, after 36 years of heavy lifting. He said he is giving his doctor until the end of January to get things right, at which time, either way, he'll resume heavy training. Kind of creepy to get advice from a guy who might literally die under the bar in the next few weeks.] 

PU (supinated): 14, 9, 7 @ bdw  

db pullover-press: 12, 10, 8, 6 @ 60, 65, 70, 75  

EZ bar curl: 12, 10, 8, 6 @ 50, 60, 70, 80 

This was an abbreviated and more quickly done workout, which was fun, since I had to get my wife to a teacher function that evening. I drank two 500 mL bottles of Cytomax.

+ + +

Wednesday, 17 December 2014 
walking with double stroller 
2 miles, 30 min.

+ + + 

Thursday, 18 December 2014 
walking with double stroller
2.6 miles, 40 min.

+ + + 

Friday, 19 December 2014 
Ahnohld Three-Day Split, Day ___
80 min. 

SQ: 12, 10, 8, 6 @ 230, 250, 270, 295 lbs.  

leg curl: 10, 9, 8 @ 90, 100, 110  

calf press: 18, 16, 15 @ 255 (?)
[I'm never really sure how to tally a leg press machine. I guess you don't count the board itself.]  

db floor press (with elevated feet): 12, 10, 8, 8 @ 70, 75, 80, 85  

[PU (supinated): 15, 9, 8 @ bdw
[and
[db MP: 12, 9, 6 @ 45, 50, 55 

[In order to save time, I "intermeshed" one set of each exercise after the other.] 

[EZ bar curl (narrowish grip): 12, 10, 8, 9 @ 50, 60, 70, 80
[and
[db tricep press (supine, two hands on one db): 12, 10, 10 @ 70, 75, 80
[Ditto.]

I ended up talking for a few minutes with a couple guys about new exercises and programs they can try. I mentioned that I'll be doing a "high-intensity program" in the new year, and they said they wanted to try the same, "like Crossfit." Let's just say, though, that the HIT method I will be doing is much different from Crossfit/Insanity/PX-90-style intensity workouts. With my HIT goals, the maxim is, "Less is more", while those other intensity programs are driven by the idea that "more is never enough."

In any case, I felt much stronger on squats, and I was pleased to see my pullups and floor press improved. I once again drank two bottles of Cytomax. Originally I had planned to return on Thursday, but I wisely decided to give myself one more day of rest (and walking), which was a boon.

Next week I am partial to idea of going to the gym simply to do a baseline workout to prepare for my HIT program. That is, I will run through the exercises I'll be doing to establish roughly my 1RM for each, and then use a 75-80% "inroad" of that amount for the workouts themselves.

Then again, I realize that after a few days off, especially with the holidays looming, I may want to go for one more solid full-body workout and then use the first two weeks of the the HIT program to establish weights, rhythms, stations, etc. (which is kind of what Darden intends for the first two weeks, anyway).

I'm really itching to work in some grip training days again. Walking/Jogging with the kids will generally be my off-day activity for the foreseeable future.

Rebuilding program notes... a watermark...

Ahnohld Three-Day Split
12/12/14 (Day 11) 
80 min. 

warm-up: motions, stretching, scorpions, etc.

SQ: 10, 6, 2, 3 @ 225, 260, 295, 335 lbs.
[I knew tonight was a big step on my rebuilding path, so I was mentally unsteady during my warm up sets, feeling skittish about my foot placement, etc. When it came down to it, the belt was a good call and I'm pleased with my form on these. {When I first squatted and posted this, I thought it was 325, but in fact I had 335 on my back. Nice!}]

leg curl: 10, 8, 8, 10 @ 80, 110, 100, 90

calf press: 15 x 4 @ 225, 255, 245, 235

db floor press: 10, 10, 7, 6 @ 75, 80, 85, 90

[I saw a video recently (by the buff guy who always wear a hat {Ducky or something?} and he pointed out that there's no need for your elbows to go below your chest as on a conventional bench press, and that doing so only puts your shoulder at risk. So I shall be doing floor presses henceforth.] 

PU (supinated): 12, 8, 8 @ bdw

[Had a "mindblown" moment tonight. It was not until reading Ellington Darden's The New HIT Method that I gave supinated pullups much consideration. In my six years of crew, we exclusively used a wide, pronated grip. But Darden makes the case that a supinated grip gives a better lat stretch, so I have tried it out, and the difference did not blow me away until I was stretching between curl sets. My biceps were pumped and tight, so I tried a variety of hand widths and found that a wide grip really stretched the biceps, while a narrow, pronated grip really stretched my lats, and a supinated, narrow grip even more so!]

db pullover-press: 10, 8, 8 @ 70, 75, 80
[It's not hurting anymore, but I still wanted to give my elbow a break. Plus, I LOVE this exercise!!!]

EZ bar curl: 10, 6, 8, 11
[The warmup/pyramid-down rep scheme is gold. I tried it on other exercises, too.] 

+ + +

I have decided to do my Even Keel workout next week, which will effectively be like doing this Ahnohld workout on Tuesday and Thursday, instead of on Monday, Wednesday, and Friday. I was feeling very un-amped tonight, so, as I head into the holy days, it's time to give myself more reps as I prepare to begin my six-month HIT regimen.

Rebuilding program notes... getting there...

12/10/14 
Ahnohld Three-Day Split (Day 10) 
80 min. 

[Yeah, so I ended up taking Monday off, and then because I cut off some of my thumb tip and had a day-long ordeal with my ISP, I also took Tuesday off.] 

SQ: 10, 8, 6, 6 @ 225, 255, 285, 305 lbs.
[Oddly, the first two sets felt a lot harder than the last two. Or not oddly: they were higher volume and I still needed them to find my groove. I will be going for 325 this Friday.]

leg curl: 10, 8, 6 @ 80, 90, 100
[Felt some pain in my hamstrings so I took it easy on these.]

calf press: 15 x 4 @ 235
[Movin' on up. Broken toe no longer much of a problem.]

db BP: 10, 9, 9, 10 @ 70, 85, 80, 75
[A tried a new rep scheme, which I much prefer. Instead of wearing myself out before the heaviest weight, I used one set as a warm-up and then hit the heavier weights while I was fresher.]

PU (supinated): 12, 10, 8 @ bdw
[Less Body English, but still not beastly.]

db MP (split-leg): 5/5, 4/4, 3/3 + 3 @ 55, 50, 45
[I was thinking, who stands straight under some object while it's on top of them? So, instead I staggered one foot in front of the other, and then switched stance halfwway through the set. Meh. Better for core?]

EZ bar curl: 9, 9, 10 @ 90, 80, 70
[Same deal as with the BP, only my biceps had already been warmed up: from heavier to lighter.]

EZ bar skull crusher: 5, 5, 5 @ 90, 80, 70
[I have had some pain in my right elbow, so I took it easy here.]

Rebuilding program notes...

Ahnohld Three-Day Split - Day 9 
5 December 2014 - 65 min.

warm-up: motions, stretching, scorpions

SQ: 10, 8, 6, 4 @ 225, 255, 285, 315 lbs.
[I'm pretty sure I could have gotten a 5th rep. But slow and steady and all that.] 

leg curl: 10 x 3 @ 90

calf press: 15 x 4 @ 225

db BP: 10, 8, 6, 6 @ 70, 75, 80, 85

PU (supinated): 12, 7, 7 (?) @ bdw

[I forgot to do the db press. Meh.] 

EZ bar skull crusher: 10, 8, 6 @ 70, 80, 90

EZ bar curl: 6, 8, 10, 12 @ 90, 80, 70, 60
[This is the way I should train my biceps and pecs! Start strong and work down to more volume.] 

+ + +

I believe I shall take next Monday off. I am feeling incipient "overtraining", which is easy to do on a full-body, three-day split... with little kids and night-owl tendencies.

Truth be told, I'm tempted to finish out the year with my own Even Keel regimen, but I figure it builds character, or something, if I just stick to the original program until the new year, as I originally planned.

Three-day rebuilding program notes...

Three-Day Ahnohld Split 
Monday, 1 December 2014 
Day 7, 70 min. 

warm-up: motions, stretching, etc.

SQ: 10, 8, 6, 4 @ 215, 245, 275, 305 lbs.

leg curl: 10, 8, 6 @ 90, 100, 110

calf press: 15 x 4 @ 180, 190, 200, 210
[Gotta stretch the calf out on the eccentric. My small right toe now sits sideways basically, but at least it's not giving me much pain anymore.]

db BP: 10, 8, 8, 10 @ 70, 75, 80, 65

PU (supinated): 10, 8, 7, 5 @ bdw

unilateral db MP: 10/10, 8/8, 6/6 @ 40, 45, 50 (?)
[I think I did more, but I can't recall, so I'll assume I didn't.]

EZ bar curl: 10, 8, 6 @ 60, 70, 80

EZ bar skull crusher: 10, 8, 6 @ 70, 80, 90
+
close grip EZ bar curl: 6 @ 90
[I transitioned right into these when I finished my skull crushers.] 

+ + + 

Well, I achieved my goal: 300 lbs SQ by December. Pretty high volume, over all, too. 305 was not anywhere near my 1RM, then, it seems. I don't "go for" 1RM, so I will just keep focusing on the numbers. To wit, I think I will go for 315 on Friday.

This Wednesday, I will force myself to perform a "light" workout. No pump sets. No body English. No big numbers on my usual lifts. Like so [what I ended up doing - 3 December 2015]:

SQ: 10, 8, 6 @ 245, 265, 285 lbs. 

leg curl: 10, 8, 6 @ 90, 100, 110 

calf press: 15, 15, 14, 14 @ 225 

db BP: 10, 8, 6 @ 75, 80, 85 

PU: 10, 7, 7 @ bdw

db MP: 10, 8, 6 @ 45, 50, 55 

EZ bar curl: 10, 8, 6 @ 60, 70, 80 

EZ bar skull crusher: 10, 8, 6 @ 70, 80, 90 
+
close grip EZ bar curl: 6 @ 90 

Three-day split rebuild notes...

Friday, 28 November 2014
Three-Day Ahnohld Split 
65 min. 

warm-up: motions, stretching, etc.
[Felt what I think is an "adhesion" in my right thigh, so I spent a good 10-15 minutes warming up. It feels like the same spot that "poped open" back in June, so I'm being cautious. Will need to do some foam rolling.]

SQ: 10, 8, 6, 6 @ 225, 245, 265, 285 lbs.
[I feel very confident that I will put up 305 this coming Monday.]

leg curl: 10, 8, 6, 10 @ 90, 100, 110, 80

calf press: 15 x 4 @ 180

db BP: 10, 8, 7, 10 @ 70, 75, 80, 65

PU (supinated): 12, 9, 8/1
[Penultimate rep needed body English and the last rep was a negative.]

unilateral db MP: 10, 8, 6 @ 40, 45, 50
[I'm content sticking with the same poundage until I can 'crush' the final set and legitimately advance. Double progression. Unilateral lifts are great, and sorely neglected.]

EZ bar curl: 10, 8, 6, 10 @ 60, 70, 80, 50
[Same as with the MP.]

EZ bar skull crusher: 10, 8, 8 @ 60, 70, 80

+ + +

I have yet to invest in a "big tub of powdered protein" but I will do so soon. I may also get some creatine again, but for now my "supplements" are a gallon water a day, lots of greens, B-complex, fish oil, acai, and vitamin C.

Three-day split update...

Three-Day Ahnohld Split
26 November 2014
60 min.

warm-up: motions, stretching, etc.

SQ: 10, 8, 6, 4 @ 205, 225, 255, 275 lbs.
[Going for 300 lbs by December.]

leg curl: 10, 8, 6 @ 90, 100, 110 lbs.

seated calf press: 15 x 4 @ 180 lbs.

db BP: 10, 8, 6, 10 @ 70, 75, 80, 65 lbs.
[Yeah, I have never like the barbell BP. Dumbbells for the win.]

PU (supinated): 10, 7, 7, 6 @ bdw

db MP: 10, 8, 6 @ 40, 45, 50 lbs.

EZ bar curl: 10, 8, 6 @ 60, 70, 80 lbs.
[Slow and tight. I will not raise the weigh until I can 'crush' 80 lbs.]

skull crusher: 10, 8, 6 @ 60, 70, 80 lbs.

Three-day split rebuilding notes...

Monday, 24 November 2014 
Three-Day Ahnohld Split 
75 min. 

[You'll notice that I added a few more sets in most exercises. I think I will stick to the original, lighter scheme on Wednesday, lest I overtrain. But then again....]

warm-up: motions, stretching, etc.

SQ: 10, 8, 6, 6, 8 @ 185, 205, 225, 245, 215 lbs.

seated leg curls: 10, 8, 6, 10 @ 70, 90, 110, 80 lbs.

standing calf raises: 10, 10, 10, 10 @ 80 lbs.

BP: 10, 8, 6, 8 @ 185, 195, 205, 185 lbs.

PU (supinated): 12, 8, 6, 3/1
[Had to make the final rep a negative. Chinup grip is really hard on my hand bones, but I think it might actually give a better stretch to my lats. Work dem bi's!]

db MP: 10, 8, 6, 6 @ 40, 45, 50, 40 lbs.

EZ bar curl: 10, 8, 6 @ 60, 70, 80 lbs.

skull crushers: 10, 8, 5/1 @ 60, 70, 80 lbs.
[I failed on the final rep so I did a press up and a negative.]

Three-Day Split - progress and prayer

Friday, 21 November 2014 
Three-Day Ahnohld Split 
75 min. 
(because of a few extra sets and some conversations)

warm-up: motions, stretching, etc.

SQ: 10, 8, 6, 6 @ 175, 195, 215, 235 lbs.
[These felt great and I think I will be back up to 300 lbs. by December. Indeed, if there's one thing I don't like about my current "restoration" routine is that it needs MOAR SQUAT. So I tossed in an extra set for good measure.]

leg curl: 10, 8, 6 @ 70, 80, 90 lbs. (?)
[My technique was better on these, less rushed, and all the way heels-to-butt.]

standing calf raise: 15, 15, 15, 15 @ 60 lbs.
[I did four sets of trampoline bounces and 10 ab wheel rolls last night. The trampoline is a WONDERFUL recovery device. My calves finally don't feel destroyed. Gotta keep stretching them.]

BP: 10, 8, 6, 6 @ 175, 185, 195, 205 lbs.
[Used a narrower grip, inside the inner knurling gap. Felt good. Still my weakest lift, though.]

PU: 11, 10, 4, 4 1 @ bdw
[I alternated between a supinated and pronated grip. Ellington Darden says that a not-wide, supinated grip is actually more effective than the commonly seen wide, pronated grip. I can grasp why, kinesiologically, but I will be curious to see how supinated "chinups" enhance my lats. If nothing else, it's nice to have another way to work my stubborn biceps.]

db MP: 10, 8, 6 @ 40, 45, 50 lbs.

EZ bar curl: 10, 8, 6 @ 60, 70, 80 lbs.
[Slow and tight form.]

db tricep extension: 10, 8, 6 @ 60, 70, 80 lbs.

+ + + 

As I was leaving I made the acquaintance a Big Dude. Turns out he is a Reformed pastor and we had a good little conversation about how I had gone from being a Presbyterian to a Catholic. I am hoping to keep in touch with him (and convert him, of course). ;)

Tonight was the first night I felt some of my "old power" returning. Imagine my strength and confidence back in May as a gas burner with all the flukes burning. Now you can imagine my return to weightlifting as the click of the pilot light and these first efforts as the gradual ignition of one fluke after another.

How the mighty have fallen -- and yet live to rise again...

After Workout 1 of Operation Get Back Into Serious Weightlifting the members most stricken were my biceps and my calves. Oh my calves! I didn't do anything on Tuesday. I attempted to stretch my calves but got scared off. Today I went a little heavier than Monday's workout on just a few exercises.

[NB: My comma key on my keyboard is broke and I do not want to press CTRL+V over and over so I'm using slashes instead.]

Ahnohld Three-Day Split 
Monday - 19 November 2014 
60 min. 

For a warm-up I did two sets of the following exercises at pretty low weight. Just to stretch and get the blood flowing. 

BP: 10/8/6/6/6 @ 155/165/185/195/205 lbs.

db MP: 10/8/6 @ 35/45/50 lbs.

PU: 12/8/6/4 @ bdw

db tricep extension: 10/8/6 @ 25/35/40*
[On the last set I used a single 80-lb db and summoned not a little Body English.]

EZ bar standing curl: 10/8/6 @ 60/70/80 lbs.
[Only used a smidgen of body English on the last set. These are great.]

SQ: 10/8/6 @ 170/190/205 lbs.

leg curl: 10/8/6 @ 60/70/80 lbs. (??)
[These were a great way to stretch out my poor lil' calves.]

calf raise: 10 x 5 @ 60 lbs.
[Sinking into the bottom for a real stretch was like putting my hand in The Pain Box. Essential but brutal.]

crunches: 50
[I cycled through having my hands on the outside of my legs; having my left hand in between them; and then having my right hand in between.]

+ + +

I have also decided to make at least one "off day" a traps/ neck/ and elliptical workout.

Back under the bar, amen!

For the past 5-6 months, I have trained exclusively at home mostly with boxing, sledge hammers, tires, kettlebells, Olympic rings/suspension trainers, and running. I have records for some decent suspension/bodyweight workouts I did the past few weeks but may not get around to posting them (because who cares?). However, I have been annoyed by a lack of consistent programming and zero access to squatting and deadlifting.

So this Saturday I got off my duff, as it were, and did a full-body "diagnostic" workout, and then today I began a three-day split program that I will continue until 2015. After that I am interested in trying the "High Intensity Method" as promoted/pioneered by Mike Mentzer and/or adapted by Ellington Darden. Then again, I may just finally bite the proverbial bullet and try Wendler's 5/3/1 method. At some point I am sure I will become addicted to almost-daily squatting again.

For now, though, here are the data about my return to Barbarity:

Saturday, 15 November 2014 

FSQ: 145, 155, 165, 175 lbs x 10, 8, 6, 6

neck press: 135, 145, 155, 165 x 10, 8, 6, 6

seated row: 160, 170, 180, 190 x 10, 8, 6, 6

incline db press: 40, 45, 50 x 10, 8, 6

unilateral row-curl: 70, 80, 90 x 10, 8, 6 (per arm)
[I thought of these on the spot, though I'm sure I did not invent them. It's like a seated row, but you add some core rotation and then end the pull by curling the handle across your torso.]


Monday, 17 November 2014 - Arnold 3-day split (M W F) 

BP: 10, 8, 8, 6, 6 @ 155, 165, 175, 185, 195 lbs

PU: 10, 8, 6, 4, 2 @ bdw

db MP: 10, 8, 6 @ 35, 45, 55

EZ bar curl: 10, 8, 6 @ 60, 70, 80

tricep extension: 10, 8, 6 @ 30, 50, 70

SQ: 10, 8, 6 @ 165, 185, 205

leg curls: 10, 8, 6 @ 60, 70, 80 (?)
[The plates were numbered so I assume each plate was ten pounds.]  

calf raises: 10 x 5 @ 100

crunches: 50

wrist curls: N/A
[I will get back on the grip training horse on off-days.]

+ + + 

Wednesday I will do pretty exactly the same workout, but with less rest between exercises and Friday I will see about upping the calf raises bench press, squat, and crunches. I'm clearly much weaker than I was back in May but hey life happens. No need to rush my back into an injury. Gains will come back quickly, given my foundation and my decision to get a lot more serious about my nutrition.

Workout updates... Miscellaneous...

9/20 Saturday: 
heavy bag & double-end bag - 3 min., 1 min. rest each x 4

9/21 Sunday: 
one-arm KB swing: 55 lbs. 30/30
"Perfect" ab wheel: 4/2/2/4
shadow boxing: 1 min.
1 min. rest
x 4

9/22 Monday: 
mid-air rows: 12, 12
mid-air pushups: 12, 12
eagle loop pullups: 12, 10
ring dips: 10, 8

9/23 Tuesday: 
warm-up: ghetto gripper, space mace, stretching
----
CoC #2 - 8/8 L/R closes (individual sets) [Interestingly, my left hand actually felt stronger this time. I didn't start to struggle until the fifth set or so.]
one-arm KB swing - 55 lbs 30/30 x 3
wrist roll - 8 lbs. x 6
ab wheel - 4/2/2 x 4 [4 frontal rolls, then 2 oblique rolls for each side]

9/24 Wednesday: 
mid-air rows: 12, 12, 12, 12
mid-air pushups: 12, 12, 12, 12
eagle loop pullups + L-sit: 7, 7, 5, 4
ring dips + L-sit: 7, 6, 6.5, 4/1

9/25 Thursday: 
warm-up
----
double-end bag - 2 min.
1 min. rest
heavy bag - 2 min.
1 min. rest
jump rope - 2 min.
1+ min. rest
x2
-----
21 lb. medicine ball throw-catch off trampoline 25/25 L/R
21 lb. medicine ball throw-catch off trampoline 25 both hands
25/25 L/R tornado ball rotations
25/25 L/R overhead tornado ball swings
x 4

+ + + 

Praise God, it's getting cooler. I love winter. Granted, "winter" in Florida does not count in some people's eyes, but at least "the great sweating" is nearly over.

Running... Grip training... Boxing...

And in the words of Gene Wilder, "FAT! FAT! FAT! FAT!"

Sunday, 14 September 2014 

1.
3 min. jog
30 sec. sprint
30 sec. jog
2.
3 min. walk
30 sec. jog
30 sec. spring
3.
3 min. walk
30 sec. jog
30 sec. sprint
4.
3 min. walk
30 sec. jog
30 sec. sprint
5.
3 min. walk
30 sec. jog
30 sec. sprint

[This felt pretty good. I felt achey and shin-splinty on the first set, so I reprogrammed to emphasize walking.] 


Monday, 15 September 2014 

8 lb. wrist roller x 3

CoC #2 - 4 closes L, 1 near close L/5 closes R

wrist roller x 3

34 lb dino db curls - dozens of reps

[Maybe the wrist roller zapped my forearms too much, or maybe I trained too soon after a hard ring workout (Saturday), but this was not a great showing. My biceps have been nicely sore since that night. I don't my biceps all that much, at least not in an isolated, cosmetic way, but I think I'm going to start throwing in some curls like this to round out grip workouts.] 


Wednesday, 17 September 2014

3 min. double-end bag
1 min. rest
3 min. heavy bag
1 min. rest
x 3
-----
Then I mowed, trimmed, and swept the yard. Dad exercise. It counts. Meh.

I also decided to record some of my boxing, but golly I always look like such a fat, wobbling ogre when I box. I rarely inflict my body image upon the eyes of the world, but why not? Hence the Gene Wilder quotation again. My boxing name, by the way, I decided would be "The Greek Geek", weighing in at 220 lbs. (I think I could cut down to 205, though. Still heavyweight, so I guess some ogrish bullishness is okay.) 

Boxing... Sledge hammers... Rings...

Tuesday, 8 September 2014 

heavy bag: 2 min. 

1 min. rest

--------- 

x 6 

Friday, 12 September 2014 

12 lb. sledge hammer drills

----------

sagittal - 10

frontal - 10 

low-lateral - 10 

rest 1 min. 

---------

x 6 

[I lost a good bit of steam on my last set when I detected a blister on my left hand.] 

Saturday, 13 September 2014 

mid-air rows: 12, 12, 12, 12 

mid-air pushups: 12, 12, 12, 12 

eagle loop pullups: 12, 9, 8, 7* 

ring dips: 10, 9, 7/1, 3/1/1/1

L-sit: 13, 14, 15, 16 sec. 

[I took a minute of rest or more between exercises, in order to have power for every exertion. I also cut out the pistol squats this time, because I might do a lower-body workout tomorrow.]  

Boxing... Running...

Saturday, 6 September 2014 

Warm-up: ring motions, med ball thruster throws, jump rope, shadow boxing 

-----

double-end bag: 3 min. 

rest 1 min. 

heavy bag: 3 min. 

rest 1 min. 

double-end bag: 3 min. 

rest 1 min. 

heavy bag: 3 min 

rest 2 min. 

double-end bag: 3 min. 

rest 1 min. 

heavy bag: 3 min. 

rest 1 min. 

double-end bag: 3 min. 

rest 1 min. 

heavy bag: 3 min 

-----

weighted walking: 15+ min.* 

* I held my 21 lb. medicine ball while walking. Sometimes (with one or tow hands) at my shoulder, over my head, by my throat, etc. 

 

Sunday, 7 September 2014 

3 min. jog 

30 sec. sprint

[x6] 

----

6 min. walk 

Ring training... Rest... Sledge and tires...

Tuesday, 2 September 2014 

warmup: 3-5 reps of all of the following exercises
-------
mid-air rows: 12, 12, 10, 10
mid-air decline pushups: 12, 12, 10, 10
eagle loop pullups: 9, 7, 6, 6
ring dips: 9, 7, 5, 5
assisted pistol squats: 12/12, 12/12, 10/10, 10/10
L-sit: 13 sec., 13 sec., 13 sec. 15 sec.

+ + +

A very good workout. It was exhausting, but much more gratifying by pyramiding down, rather than up, as I'd done in previous ring workouts.


Friday, 5 September 2014 

warmup: 10 reps of all the following exercises with a 10 lb. sledge
-------
16 lb. sagittal sledge hits: 15, 12, 10
16 lb. frontal sledge hits: 15, 12, 10
16 lb. low lateral sledge hits: 8/7, 8/7; 7/5, 7/5; 5/5, 5/5
box jumps: 12, 12, 12
21 lb. medicine ball thrusters: 12, 12, 20

+ + +

Good workout! I felt a bit groggy before starting it, and never exactly felt "amped" during it, but once I got warmed and got into a rhythm, I felt more energized. This workout not only technically had more reps (by 1) than last time, but was also more intense, since I rested only about 30 seconds between every exercise and set.

HIIT... Beach Life... Grip training...

Friday, 29 August 2014 

sagittal sledge hit: 12/12
rest 30 sec.
frontal sledge hit: 12/12
rest 30 sec.
low lateral sledge hit: 6/6, 6/6  
rest 30 sec.
medicine ball thruster: 20
rest 1 min.
x 4
---------
walking: 15 min.


Saturday, 30 August 2014 

[Spent the day at the beach with my brother and his family. Swam out fairly deep for a while, felt like losing myself in the sea. Had two cups of coffee to kick my drowsiness while watching a lecture with my brother, so when I got home, I had to put the buzz to good use.]

ghetto gripper : 15 closes

CoC #1.5 : 8 closes

CoC #2 : 1 close L/R

CoC #2 : 1 close L/R

perfect pushups*: 15 reps

CoC #2 : 1 close L/R 

perfect pushups*: 15 reps

CoC #2 : 1 near close L, 1 close R 

perfect pushups*: 15 reps 

CoC #2 : 1 near close L, 1 close R 

perfect pushups*: 15 reps 

CoC #1.5 : 10 closes 

perfect pushups*: 15 reps 

CoC #1.5 : 8 closes 

perfect pushups*: 15 reps 

wrist roller: 8 lbs. up/down

perfect pushups*: 15 reps 

wrist roller: 8 lbs. up/down

perfect pushups*: 15 reps 

wrist roller: 8 lbs. up/down

perfect pushups*: 15 reps 

wrist roller: 8 lbs. up/down

perfect pushups*: 15 reps 

* (alternating unilateral foot) 

Grip training...

Tuesday, 26 August 2014 
60 min. 

[An interesting workout. Once again, training my grip as a power exercise makes all the difference. I had a sloppy palm set-up on sets 2 and 3 for the CoC #2. Over all, it's progress from last time, even in the kb swings!]

warm-up:
- kettlebell twists, shakes, catches
- space mace: 30 sec./30 sec. x 2
- ghetto gripper : 8 closes L, 10 closes R
- CoC #1.5 : 6 closes
- stretching

CoC #2 :
1 close L, 1 close R, rest
1 rep L, 1 close R, rest
1 rep L, 1 close R, rest
1 close L, 1 close R, rest
1 close L, 1 close R, rest
1 close L, 1 close R, rest
1 close L, 1 close R, rest
1 close L, 1 close R, rest

CoC #1.5 : 10 closes L, 8 closes R

CoC #1.5 : 8 closes L, 6 closes R

COC #2 : 1 close L / CoC #1.5 : 4 closes R

15+35 lb. KB swing: 30 L, rest 30 sec., 30 R, rest 30 sec. x 5

Fitness update... Running...

Sunday, 24 August 2014 

3 min. jog
30 sec. skipping
x 6
---
6 min. walking

Fitness update... Tires, Sledges, Rings, Oh My!

Friday, 22 August 2014 

10 lb. sledge hammer on Ferdinand big tire: 
sagittal sledge hits: 10/10
rest 30 sec.
frontal sledge hits: 10/10
rest 30 sec. 
low lateral sledge hits: 5/5/5/5
rest 30 sec. 
box jumps: 10
rest 30 sec. 
jump-outs: 10
rest 1 min. 
x 4
---
5 min. vigorous walk

[A very tough workout, but I could tell I was applying more power each time than in previous workouts, so that is progress. 

My wife wondered why I would find a workout so tough if I've done it before, to which I replied that getting stronger just means I train harder, which means the workout gets more demanding as I improve. My core was blasted by the last few sets of lateral sledge hits. 

I think I'll get a 6 lb. sledge hammer and see how these moves feel. I think it will feel fun to sling a lighter hammer around with even higher intensity.]

-

Saturday, 23 August 2014 

mid-air rows: 6, 8, 10, 12
mid-air decline pushups: 6, 8, 10, 12
eagle-loop pullups: 6, 7, 7/1, 4/1/1/1/1/1
ring dips: 5, 6, 6/1, 4/1/1/1/1
assisted pistol squats: 6/6, 7/7, 8/8, 10/10
L-sit: 10 sec., 10 sec., 10 sec., 10 sec.

[A very exhausting workout, but the reps show progress. Ring dips are still so, so strenuous, but this evening I realized that it is crucial to tighten my core and pry my chest/head upward on the way up. 

L-sits are also surprisingly tough, perhaps especially because they are the last exercise I do each set. Around lunch time I did a few 5-rep sets of the ab rollout wheel. Ouch--it's been too long!  I'll need to throw more of those into my day. 

The slash-reps for pullups and dips indicate that I used body English or did one rep after a short "reset" pause until I completed the desired number of reps. 

I may go for a jog-with-skipping tomorrow night, we'll see.

Oh, and, since it may not be obvious, by "mid-air" exercises, I meant that all four limbs are suspended by slings, which adds an amazing for the core and lower back.]

Boxing workout...

Wednesday, 20 August 2014 

double-end bag - 2 min.
rest - 1 min.
heavy bag - 2 min.
rest - 1 min.
x 3
-----
rest - 2 min.
-----
double-end bag - 2 min.
rest - 1 min.
heavy bag - 2 min.
rest - 1 min.
x 2

-----
rest - 2 min.
-----

double-end bag - 2 min.
rest - 1 min.
heavy bag - 2 min.
x 1
-----
walk - 5 min. 

Grip training + kettlebell

Tuesday, 19 August 2014 

space mace: 30 sec./30 sec. L/R x 2

ghetto gripper: 8 closes

CoC #1.5 : 6 closes

CoC #2 : 1 close L/R

CoC #2 : 1 close L/R

CoC #2 : 1 rep L, 1 close R

CoC #1.5 : 10 closes L, 8 closes R

CoC #1.5 : 8 closes L, 6 closes R

[Then I gave the kids a shower...] 

15+35 lb. KB swing: 20/20, rest 30 sec. x 6

+ + + 

I reminded myself that heavy grip closing has to be trained like powerlifting. So I kept the volume low, and rested about 2 minutes between each effort with the #2. Almost three closes with my left hand. This is progress.

I think I'll train boxing tomorrow.

Oh, and I'm currently addicted to watching the old HBO show, Oz.

Stay tuned. And try not to go to prison.

Fitness update...

Sunday, 17 August 2014

3 min. jog
---
30 sec. hard run
X 6
---
8 min. vigorous walking

Monday, 18 August 2014 

3-5 min. warm-up: motions, stretching
---
mid-air rows: 5, 7, 9, 11
mid-air decline pushups: 5, 7, 9, 11
eagle loop pullups: 5, 6, 7, 8*
ring dips: 5, 5, 5, 5
assisted pistol squats: 5, 6, 7, 8
L-sit: 10 sec., 10 sec., 10 sec., 10 sec.
---
10 min. vigorous walk

[Great workout! I kept the rest times shorter between each exercise, but slightly longer (90-120 sec.) between sets. I used significant kipping/body English/negatives on the last reps of my last eagle pullup set.]

Tomorrow is a grip and kettlebell day.

HIIT / Cardio-conditioning...

Thursday, 14 August 2014 

4 lb sledge/tire:
anvil - 30/30, 30/30
double hand anvil - 30/30, 30/30
between the legs - 15/15, 15/15

10 lb sledge/tire:
sagittal - 10/10, 10/10, 10/10
frontal - 10/10, 10/10, 10/10
low lateral - 5/5/5/5, 5/5/5/5, 5/5/5/5
---------
cyclone ball: 300 swings L/R
box jumps: 10, 10, 10
hop-outs: 10, 10, 10
mid-air decline pushups: 10, 10, 10  
ring dips: 5, 5, 5

Friday, 15 August 2014 

sledge/tire:
sagittal - 10/10, 10/10, 10/10
frontal - 10/10, 10/10, 10/10
low lateral - 5/5/5/5, 5/5/5/5, 5/5/5/5
----------
box-jump-hop-outs: 10, 10, 10

L-sit: 10 sec., 10 sec., 10 sec.

eagle-loop pullups: 5, 5, 5

mid-air decline pushups: 10, 10, 10

21 Day Kettlebell Blast ... sort of...

Day 21
[Skipped in order to do a gymnastic workout, as described in this recent plan.]

Mid-air horizontal rows: 5, 5, 5, 10
Mid-air decline pushups: 5, 6, 7, 10
Eagle-loop pullups: 5, 5, 5, 6
Ring dips: 5, 5, 5, 5
Arm-assisted pistol squat: 5, 5, 5, 5
L-sit: 5 sec., 6 sec., 6 sec., 10 sec.

Day 21 
[The workout I just did can stand in for the 21st day.] 

15+35 lb KB swing: 30/30
space mace: 30 sec./30 sec. x 2
ghetto gripper: 10 closes L/R
CoC #1.5 : 10 closes L/R
CoC #2: 1 rep L, 1 close R
CoC #2 : 1 rep L, 1 close R
CoC #1.5 : 8 closes L/R
CoC #1.5 : 6 closes, L/R, 2 closes L
15+35 lb KB swing: 30/30 X 5

21 Day Kettlebell Blast ... or not... almost... and beyond!

Day 20
[Originally I was going to take Sunday off, but by the time I got home, I was feeling frisky, so I went for a run, which admittedly, is not part of the 21-day KB program, but the whole point of the program is to kickstart your fitness mind/momentum, which it has done, so I feel good. End of sentence.]

3 min. jog
30 sec. sprint
X5
3 min. walk cooldown

21 Day Kettlebell Blast - Day 19 + boxing

Day 19 
[At this point I'm not really following the program as given in the book. For me, it's enough that I'm doing KB swings in almost every workout.] 

warm-up:
35+35 lb KB swing - 10 L, 10 R
-------
15+35 lb KB swing: 20 L, 20 R
rest 30 sec.
double-end bag: 1 min.
rest 30 sec.
heavy bag: 1 min.
rest 30 sec.
jump rope: 150 skips
X3

21 Day Kettlebell Blast / HIIT - Day 18

Day 18 
It was muggy as heck today, as usual, but I felt less demotivated than I have the past few weeks. It's all about building that stamina. 

35 lb KB swing: alternating L/R hand, 60/60 reps
10 lb lasso swings: 30/30
21 lb med ball slams on Ferdinand: 30 reps
box jumps onto Ferdinand: 30 jumps
sledge hammer: 10/10 sagittal, 10/10 frontal, 5/5/5/5 lateral
rest
X 2

21 Day Kettlebell Blast - Day 17

Day 17 
I worked on the mower, cut the grass, and then...

grip training -
space mace: 30/30 sec., 30/30 sec.
ghetto gripper: 10 slow closes
CoC #1.5 - 6 closes L, 6 closes R
CoC #2 - 1 close L, 1 close R
CoC #2 - 1 close (?) L, 1 close R;
CoC #2 - 1 rep L, 1 close R; 1 rep L
CoC #1.5 - 8 closes L, 8 closes R, 2 closes L

15+35 lb KB swings - [50 lb is starting to feel light!] 
30 sec. L
rest 30 sec.
30 sec. R
rest 30 sec.
X 5

5 min. walking 

wrap-up: 
20 lunges, 12 perfect pushups, 20 lunges, 12 perfect pushups, 20 lunges, 12 perfect pushups
space mace - 30/30 sec., 30/30 sec.

Ring Training (in lieu of Day 16 of Kettlebell Blast...)

(...though I may very well end up doing some KB swings this evening.)

The following is Day 1 in this program outline.

5 mid-air pushups
5 horizontal rows
5 dips
5 eagle-loop pullups
5/5 assisted pistol squats
5 sec. L-sit
X 4

More brainstorming...

DAY 1
rings training: dips, pullups, pistol squats, pushups, rows, L-sits

DAY 2
grip & KB

DAY 3
tire/sledge: hitting, jumping, flipping

DAY 4
quodlibet: walking, jogging, boxing & jump rope, calisthenics & kung fu, battling ropes & med ball, etc.

DAY 5
weight training: db MP, SQ, db curl, db row, etc.

This is not a strict chronology. If day 1 occurs on Monday, day 2 might occur on Tuesday or Wednesday, or even Thursday. These are just the "modes" of exercise which I enjoy and endorse most. I know, I know, it was only a little while ago that I was prepping to do Wendler's 5/3/1, but, as I've been saying, lately I'm confused about my goals and I'm just trying to find a program I can maintain for a while. I don't know why I feel disaffected from going into the gym lately, but I do know that I go through phases like this.

21 Day Kettlebell Blast

Day 15
[Still saddled by a stifling inertia. I almost did not workout, but later in the evening I just started doing some grip training for the hell of it.] 

space mace: 30 sec./30 sec., 30 sec./30 sec.

ghetto gripper: 10/10

35 lb KB swing: 30/30, 30/30

CoC #1.5 - 6 closes

CoC #2 - 1 rep L, 1 close R, 1 rep L, 1 rep R

CoC #1.5 - 10 closes L, 10 closes R

35 lb KB swing: 30/30, 30/30

21 Day Kettlebell Blast

Day 14
warm-up: 20 lunges, 12 sling pushups, 20 lunges, 12 sling pushups, 20 lunges, 12 sling pushups [Despite the rather stifling humidity and my recurrent alcoholism, I had a blast. I did the sling pushups on my new Elite Wood Gym Rings!] 

sledge-tire: 
sagittal: 10/10 
frontal: 10/10
lateral: 5/5, 5/5, 5/5 

15+35 lb KB swings: 
left hand x 20 
right hand x 20 
---------
X 3 

wrap-up: L-sit 5 sec. x 5 

21 Day Kettlebell Blast(ish)

Day 13 
[I almost did not work out. My new job has been tremendously exhausting, even though it hasn't even entailed full-time hours. It's just so cognitively demanding, and requires a rather long commute. But I did work out. I don't know why, but it's been so hard to find my motivation again lately. I think more boxing, sledge-tire drills, and sleep will help.]

tornado twisters: 50/50, 30/30

lasso twists: 15/15 @ 15 lb.

KB swing: 20/20, 20/20

jump rope: 200 skips

tire-sledge: 30 total hits

tornado twisters: 50/50, 30/30

lasso twists: 15/15 @ 15 lb.

KB swing: 20/20, 20/20

jump rope: 200 skips

tire-sledge: 50 total hits

--------------

20-25 minutes

21 Day Kettlebell Blast

Day 10 
Exhausted, and, despite my two-year-old's cajoling to "'cise!", I took the evening off.

Day 11 
warm-up: double-end bag 10 min.

35+15 lb KB swing: right hand x 20
rest 30 sec. 
35+15 KB swing: left hand x 20
rest 30 sec. 
sling pushups x 10
rest 30 sec. 
X 4

wrap-up: brisk walk 5 min.

Day 12
warm-up: 20 lunges, 12 sling pushups, 20 lunges, 12 sling pushups, 20 lunges, 12 sling pushups

35+15 lb KB swing: right hand x 10
rest 10 sec. 
35+15 lb KB swing: left hand x 10
rest 10 sec. 
45 lb KB swing: two hands x 10
rest 10 sec. 
10 sling pushups
rest 10 sec. 
X 4

wrap-up:
jump rope 60 sec.
jackups: 60 sec.
brisk walking: 5 min.

21 Day Kettlebell Blast

I still haven't begun my new weekly gym routine, but I'll get there.

Day 8
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 11 sling pushups, 16 lunges, 10 sling pushups

15+35 lb KB swing: left hand 30 sec.
rest 10 sec. 
15+35 lb KB swing: right hand 30 sec.
rest 10 sec. 
X 8

wrap-up: brisk walk 5 min.

Day 9 
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 11 sling pushups, 16 lunges, 10 sling pushups

15+35 lb KB swing 20 sec.
rest 10 sec. 
plank 20 sec.
rest 10 sec. 
X 4

wrap-up:
jackups 1 min.
brisk walk 3 min.

[Jackups are something I tried on the spot. Do a box jump (onto a big tire, as I did), hop down and down a jumping jack. Repeat.] 

Brainstorming... Bodyweight... Barbells... Boxing...

Having been out of the gym for close to two months, I feel totally disoriented. So, the goals I need to keep in focus are:

1) My title banner goals still stand: CoC #3 for reps, DL 485#, SQ 405#, BP 315#

2) I do want to get back to more bodyweight mastery: handstand pushups, hand balancing for time, ring dips, L-sits/L-dips, pistol squats, one-arm pullups, planche, etc.

3) I love frequent HIIT (esp. jump rope, plyometrics, kettlebells, tires, hammers, med balls, etc.), boxing, biking, and rowing.

So... I think I will finally just cave in and do Wendler's 5/3/1 program, with bodyweight assistance exercises (as per this article by Ryan Hurst).

On "off" days I will train grip + boxing drills (double-end, speed, jump rope) or grip + KB / biking / tire jumps and hammers.

So... hypothetically...

Monday - BP 5/3/1
Tuesday - grip + _____
Wednesday - SQ 5/3/1
Thursday - grip + _____
Friday - DL 5/3/1
Saturday - MP 5/3/1
Sunday - off

I'm going to need to start this sooner than later, or I'll just keep sitting on the fence and idling like I have been for the past several weeks. I still want to finish the 21-day KB program I've started, so I guess it will just have to be extra work on top of 5/3/1 until it's done.

Having taken some time away from the gym--and away from any formal program, for that matter--I can tell that, over time, I will gravitate back towards bodyweight training, dinosaur strong man style drills, and HIIT/metcon drills. Being a gym rat is just not in my nature. God, depression sucks.

21 Day Kettlebell Blast

Days 1-4 here.

Day 5 
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 11 sling pushups, 16 lunges, 10 sling pushups

35+15# KB swing: left hand 30 sec., rest 10 sec.
35+15# KB swing: right hand 30 sec., rest 10 sec.
X 5

wrap-up: tornado swirls 90 sec., battling ropes 90 sec.

[I forgot to do a minute of pushups after the swings, but earlier I had done some big tire flips and a little sledge hammering with some buddies, so... yeah. When I was showing a friend my Captains of Crush grippers, I was also pleased to see that I haven't completely lost my grip strength. Just gotta clear this mental fog, get clear about my goals, and get back on the iron horse.]

Day 6
warm-up: 20 lunges, 12 Perfect Pushups, 18 lunges, 11 Perfect Pushups, 16 lunges, 10 Perfect Pushups

40# KB swing: two-hands 30 sec., rest 30 sec.
Perfect Pushups: 30 sec., rest 30 sec.
X 5

wrap-up: slalom hops 60 sec., high knees 60 sec., ankle slappers 60 sec.

Day 7
I took Sunday off.

21 Day Kettlebell Blast

I've been away for a while, but I'm back. Long story made short, after hitting new PR's on all my major lifts back in May, I hit some road bumps in June and July, and decided to get back on track with a book I'd bought a while ago.

I may follow it up with a more intense kettlebell program, but for now I'm juggling how to program bike riding, boxing, grip training, suspension training, plyometric HIIT (tire, sledge, med ball, jumps, mace, etc.) training, and weightlifting. Bleh.

In any case, here's my reboot progress so far:

Day 1 
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 10 sling pushups, 16 lunges, 8 sling pushups

35+15# KB swing: left hand 30 sec., rest 30 sec.
35+15# KB swing: right hand 30 sec., rest 30 sec.
X 5

wrap-up: jump rope, high knees, etc. 3 min.

Day 2
warm-up: 20 lunges, 12 sling pushups, 18 lunges, 10 sling pushups, 16 lunges, 8 sling pushups

35+15# KB swing: left hand 30 sec., rest 10 sec.
35+15# KB swing: right hand 30 sec., rest 10 sec.
X 4

wrap-up: walking, 15 min.

Day 3

warm-up: 20 lunges, 12 sling pushups, 18 lunges, 11 sling pushups, 16 lunges, 10 sling pushups

35+15# KB swing: left hand 30 sec., rest 30 sec.
35+15# KB swing: right hand 30 sec., rest 30 sec.
X 3

wrap-up: jump rope, high knees, etc. 3 min. 

Day 4

warm-up: 20 lunges, 12 sling pushups, 18 lunges, 10 sling pushups, 16 lunges, 8 sling pushups

35+15# KB swing: left hand 30 sec., rest 30 sec.
35+15# KB swing: right hand 30 sec., rest 30 sec.
X 8

wrap-up: jump rope, high knees, etc. 3 min. 

Fitness update - new lifting approach and slight relative grip progress

Saturday, 7 June 2014 
60 min., 225 lb. 

walking - 10 min. 

db incline press: 20 x 5 @ 20, 20, 30, 30, 30 lb. 

db press: 20 x 5 @ 40 lb. 

guillotine: 20 x 5 @ 105 lb. 

- 

short head EZ bar spider curl: 20 x 5 @ 40 lb. 

long head EZ bar spider curl: 20 x 5 @ 40 lb. 

underhand curl: 20 x 5 @ 20 lb. 

-

[Later that evening I took a nice 30-35 min. walk with my wife and the kids. My legs actually feel a bit sore today from it. Walking is a great, great thing. If only I could find a good trail to hike....]

+ + + 

For the above, I did the three chest exercises, followed by the three bicep exercises, with moderate rest between all exercises. 

As of today, Sunday, I can report  pleasing soreness in all the right muscles, and a desire to keep this up and see what results I get. My next "pump" workout will be like so (until further notice): 

db MP
lateral delt flye 
neutral grip sternum PU
Pendlay row
Kroc row
CL-P

On my way out yesterday, I spoke with a former trainer at my gym, and I learned two things. 

First, next time I do the chest/bicep "pump" workout, I will raise the weight by about 15% on each lift, and stick to 16-rep sets (allowing for lower "failed" sets towards the end). "20 reps seems like a bit much," he said. And he's huge and vital, so I'll listen. 

Second, as I described what happened to my quad last week, he said, "That's probably an adhesion." As the article just linked notes, 

"[Adhesions] are places where the muscle has become chronically contracted. It can be an entire muscle, but more than likely it is a small band within the greater muscle. ... Things that cause adhesions are dehydration, overuse, and injury. ... The best way to treat an adhesion is with massage and stretching." 

Guilty as charged on the overuse front. And, as I suspected, what happened last week is that my "adhesion" (finally brought about by dead squats) was released under high tension on a front squat. My leg feels better already, but I am taking my time getting back into squatting. 

---------------------

Sunday, 8 June 2014 
Grip training PLUS
25 min., 226 lb. 

warmup - space mace, stretching, ghetto grippers

CoC #2 - 1 close (?) L, 1 close R

CoC #2 - 1 close L, 1 close R

CoC #2 (with chalk) - 1 near-close L, 1 close R

CoC #1.5 - 8 closes

CoC #1.5 (inverted grip) - 7 closes

ab wheel - 12, 12

forehead bridge - 20 sec., 30 sec., 35 sec.

+ + + 

Compared my last grip session, that is progress, though I'm still behind where I was a couple years ago.

It's a shame I don't get called up for battle duty, because, if I could find a compelling reason to avoid alcohol completely, I would be beastly.

For now, though, it's much better to remain...

Patient... Humble... Simple... 

Fitness update - June 2014 (hitting a wall, shrugging it off, rage in the ga-rage, getting a grip)

Wednesday, 4 June 2014 
Shurg rush 
55 min., 225 lb.

warm-up

FSQ: 10, 5* @ 145, 195 lb.
[Okay, so... you CAN overtrain on squats. My dead squats on Monday must have challenged me more than I realized. I took Tuesday off, but when I got into the gym on Wednesday, I felt "weak" right away on squats. As I sank into the hole on rep 6 at 195 lb., I felt something between my vastus medialis and vastus intermedius "give" in my right leg and I lost all power. When whatever-it-was "gave", I felt a distinct popping sensation and what felt like a hollow marble. It was not a searing, tearing pain and I have not lost any mobility. The leg was still load bearing, just very tender and achey. By Thursday I was even able to jog lightly, so I'm not really worried about this setback. I simply strained under-recovered muscles, and they let me know it. Admittedly, I was pretty distracted and demoralized for the rest of my workout, but I led myself through it. After a week of three PR's in a row, it might have been wise to light(er) this week, but what do I know!?]

hypers: 15, 15, 12, 12 @ bdw, 10, 25, 35 lb.

Kelso shrug: 12, 12, 10, 10 @ 195, 215, 225, 235 lb.

bench shrug: 12, 12, 12 @ 225, 245, 275 lb.

pullover: 15, 15, 12, 12 @ 50, 60, 70, 80 lb.

snatch shrug: 10, 10, 10 @ 215, 225, 235 lb.

[Compared to my last two Shurg Rushes, I used lighter weight for more reps. I think I'm interested in trying a few weeks of high-volume, high "pump" weightlifting, and I didn't want to risk taxing my neck again just a couple weeks outside of a strain.]

---------------------------

Thursday, 5 June 2014 
Garage fitness
35 min., 225 lb.

[My buddy came over for a workout and we did the following circuits. I set my watch with a repeating 1'05" timer. Halfway through the workout, we realized that my double-end bag had a leak, so it's time to spring for a nicer one. I wore out my first double-end bag, woohoo!]

double end bag - 1 min.
heavy bag - 1 min.
[1 min. rest]
sling pushups & rows - 1 min.
sling dips & curls - 1 min.
[1 min. rest]
jump rope - 1 min.
tire/sledge - 1 min.
[1 min. rest]

REPEAT for 4 cycles

-------------------------

Friday, 6 June 2014 
Grip training
30 min., 225 lb.

warm-up - gyro ball, space mace, ghetto grippers

CoC #1.5 - 10 closes

CoC #2 - 0 L, 1 R

CoC #2 - 0 L, 1 R

CoC #1.5 - 7 closes, 2 closes

dino db hold (2", 74 lb) -
60 sec
42 sec
40 sec

[I've lost some ground on my grip strength, but I also trained at night, on a Friday, when I don't eat meat, and eat less in general. Just have to keep on keepin' on....]

Gym regimen - 2 June 2014 ("the abomination of de-elevation")

Monday, 2 June 2014 
Quasi-Even Keel 
65 min., 226 lb.
MOOD: eager, confident, focused, although I did have a dip in energy on the way to the gym; wanted to get a Cytomax or something, but I didn't 

warm-up: squats, stretching, scorpions, etc.

dead SQ*: 8, 8, 6, 4, 3, 3 @ 145, 195, 235, 285, 305 lb.  

incline db flye: 15, 12, 10, 8, 8, 12 @ 30, 40, 50, 60, 70, 50 lb.

EZ bar spider curl: 15, 12, 10, 8, 10, 10 @ 50, 60, 70, 80, 90, 100 lb.

* Last night I saw a video of a guy doing what he called an "abomination" squat, so I wanted to try them out. The trainer I ran into at the gym called them "dead squats," which makes more sense, and is a less stupid name, too. When you reach the bottom of your squat, just pause for a couple seconds, and then drive up. As with deadlifts, there is no momentum to bounce you back up, hence the name, dead squats. Very good stuff!

I think I shall train grip tomorrow, and then do a squat + Shurg Rush on Wednesday, some squats + chest + press on Thursday, and then SDL + back + bi's on Friday. Nothing too heavy all this week. I want to give my lower back plenty of days to recover from my deadlift PR last week.

Gym regimen update - 30 May 2014 ("Booyah!")

Friday, 30 May 2014 
Quasi Even Keel 
65 min., 226 lb. 
MOOD: Felt expectant, confident, but had to overcome some grip slippage and mental uncertainty in my first sets of DL. Had coffee, L-carnitine, fish oil, and a Cytomax before the workout.

warm-up: movements, stretching, etc.

DL: 6, 5, 3, 3, 2 @ 235, 305, 385, 425, 455 lb.

db press: 12, 12, 10, 8*, 10 @ 60, 70, 80, 90, 70 lb.

EZ bar spider curl: 12, 12, 10, 10 @ 70, 80, 90, 100 lb.

+ + +

425 x 3 and 455 x 2--that's technically two DL PR's in a row, which makes for three PR's (DL, SQ, FSQ) in as many days. The final DL rep felt a little "tweaky" and I can feel some warm stiffness in my lower back now. I wore sweatpants and a hooded sweatshirt, which I really enjoyed. I can't stand feeling cold when I lift.

Today was the last full day of school, and the weekend is here, so I'm ready to recover. It'll be interesting how all this free time over the summer helps my gains.

Stay tuned, and I'll stay...

Humble, Consistent, Confident, Patient.... 

Gym regimen - May 2014

Wednesday, 28 May 2014 

Quasi Even Keel 

60 min., 225 lb. 

MOOD: eager, focused, relaxed, had a Cytomax

warm-up: movements, scorpions, etc. 

FSQ: 10, 6, 3, 3, 2, 7 @ 145, 215, 235, 265, 285, 235 lb. 

[285 x 2. A new PR. Tried for a third rep, failed.]  

Pendlay row: 10, 8, 6, 6, 12 @ 145, 165, 185, 205, 165 lb. 

[These felt pretty groovy.]

db pullover-press: 12, 12, 10, 10, 10 @ 50, 60, 70, 80, 90 lb. 

[The key is to raise the shoulders when the db reaches the top of the pull, like a little bench shrug.] 

Gym update - "That's more like it"

Tuesday, 27 May 2014 

Quasi Even Keel 

50 min, 225 lb. 

MOOD: eager, confident, back to "normal" after a stretch of demoralizing discombobulation 

warm-up 

SQ: 12, 6, 6, 4, 3, 3, 3 @ 145, 235, 2, 285, 305, 325, 345 lb. 

db press: 12, 12, 10, 8* @ 60, 70, 80, 90 lb. 

[spotter on last set, ended with a negative that gave out and dropped on me, heheh!]

EZ bar spider curl: 12, 12, 10, 10, 12 @ 60, 70, 80, 90, 100 lb.

+ + +

That's another PR: SQ 345 x 3. Felt pretty good. Didn't really use a belt (though I had a belt around me, just to get the glaring, beefy loudmouth off my case). I'm happy about this PR, but let's just hope my neck doesn't get strained like last time. 

I've been out of the loop for at least a week, so I'm feeling my way back into a regular routine. I think tomorrow I will do FSQ, rows, and pullover-press. The day after that I will train grip and neck. Then I think I shall go for DL, press, curls, and ZSQ. I will put off a Shurg Rush until next week. 

Stay tuned. 

Recent workout notes

Last week I had to deal with a neck strain (thanks a lot, SQ!), so I did a few days of jump rope, space mace, suspension dips and curls, ab wheel, sledge/tire, dino dumbbell movements, etc.

Thursday I went into the gym, but felt very sub-optimal, and was quite modest with my squats. I did the following (about an hour) as a circuit:

SQ: 12, 10, 10, 8, 6 @ 75, 105, 125, 145, 195 lb.
FSQ: 12, 10, 10, 8, 6 @ 75, 105, 125, 145, 195 lb.
db press: 10, 10, 10, 10, 10, 10 @ 50, 55, 60, 65, 70, 80 lb.
seated cable row: 12, 12, 12, 12, 12, 12 @ 100, 100, 110, 110, 120, 120 lb.
spider curl: 10, 10, 10, 10, 10, 10 @ 40, 50, 60, 70, 80, 80 lb.

I did a 30-minute workout on Saturday involving dino-db movements, space mace, and perfect pushups.

I'm headed into the gym now. We'll see what I pull off. Maybe I got "stale" this past couple weeks, so I'm willing to take it easy until the school year is over.

Even Keel (sort of) update - 16 May 2014

Friday, 14 May 2014 
Even Keel A (sort of) 
70 min., 225 lb. 
MOOD: Felt stoked about working out, but also felt a bit insecure on the squat. It's a while since I did back squats on a regular basis, so I was tweaking a lot of little variables (foot width, toe angle, bar height, hinge vs. legs, etc.), trying for an Olympic squat but wanting a little more posterior chain support. 

SQ: 15, 12, 8, 6, 4, 3, 3, 2 @ 105, 145, 235, 255, 275, 305, 325, 345 lb.

db press: 10, 9, 7*, 11 @ 80, 85, 90, 70 lb.
[A little spotter help and a final negative on the third set.]

spider curl: 12, 12, 12, 9 @ 70, 80, 90, 100 lb.

pullover: 15, 15, 12 @ 70, 75, 80 lb.
[These left my triceps and forearms SWOLE and FRIED. I love old school lifting.]

+ + +

I'm pretty sure that 345 lb. is a squat PR, but, honestly, I didn't get very jazzed about it. Reading Perryman's Squat Every Day has, probably forever, changed my entire perspective on squatting. It's not a special challenge; it's a given. In so far as squatting heavy on a regular basis is a given for me now, it stands to reason that I will have that many more "good squat days". But still, a PR is a PR! I feel like I might have squatted around that weight back when I was in Taiwan, but a perusal of my records indicates I might never have gotten to 300 lb. So that's real progress, and not just on SQ but on all my major lifts.

However, whilst perusing, I see that my original FSQ goal was to get 285 lb. x 4 (how quickly we forget), so I'm not out of the woods yet. Summer break is almost here, so let's hope I can make some more real progress by being able to get some proper, full nights of sleep for a change!

Shurg Rush (and, "I've really gone and done it this time!") - 14 May 2014

Wednesday, 14 May 2014 
Shurg Rush 
70 min., 224 lb. 
MOOD: A bit skittish at first, not knowing what I was going to go for on the squat. This workout took longer than usual due to a small amount of chatting with a gym buddy, and then a few minutes giving a trainer some tips on front squatting when she asked me for them!

FSQ: warmup, 8, 6, 4, 3, 3, 1, 1 @ 95, 145, 195, 215, 235, 255, 275, 285 lb.
[Yes, lady and gentleman, I have done it this time: I achieved my goal to front-squat 90% of my back squat. Granted, on a lark last week I did some back squats which edged my SQ up to at least 325 lb, which means I should go for 290 on the FSQ. Nonetheless, the original goal was based on an estimate of 15 lb. While I won't say it was easy, I will say that it wasn't nearly a gutbuster, especially considering how many reps I'd already done. My reward? Back squats tomorrow!] 

hypers: 12, 12, 12 @ + 25, 35, 45 lb.
[Should I do more reps next time, I hold more weight? I'll go for a 12/9/6 rep scheme next time with more weight and see what happens.] 

EZ-bar Kelso shrug: 15, 15, 15 @ 110 lb.
[Annoyed. Using a barbell worked better than dumbbells, but using a 110-lb bar was too light, and using a heavier bar in the dumbbell/bench-seat area is too cumbersome. So, next time, I shall simply take a slightly bent-row posture and shrug a properly loaded barbell. I need at least 135 lb.]

bench shrug: 12, 12, 12 @ 285, 305, 325 lb.
[These were gratifying because I got the bar off the break without a spotter.] 

standing "shrug" shrug*: 12, 9, 9 @ 315, 365, 395 lb.
[A loudmouth at the gym looked at me incredulously when he saw me approaching the machine for a second set, with close to 400 lb. in my sights. That's right, meathead, we don't all have to be beefy to be strong, or loud to be competent.] 

snatch shrug: 9, 8, 8 @ 195, 235, 255 lb.

+ + + 

I replaced dip shrugs for "shrug" shrugs this time, partially because using the gear for dip shrugs is time-consuming, and partially because I want to give my palms a little break. My cleans from the other day gave me a weird periostium bruise/strain on my right hand. I am thinking of doing SQ, chest, biceps, and neck tomorrow, and giving my wrist one more day to rest before I do a  grip workout on Friday. Stay tuned.

* 

Fitness update(s) - 8 May -- 12 May

Thursday, 8 May 2014 
Shurg Rush
60 min., 221 lb. 

HSQ: 12, 10, 8, 6, 3, 3, 3, 2 @ 145, 165, 185, 215, 235, 255, 285, 305 lb.

[I went for three on my last set, but stalled halfway up. That was strangely gratifying. I had really found a weight that matched, and just surpassed, my ability. Until I get stronger, that is.]

hypers: 12, 9, 6 @ + 25, 35, 45 lb.

db Kelso shrug: 12, 9, 6 @ 80, 85, 90 lb.

[As much as I love dumbbells, I think these will be more effective with a barbell. I'll test it out next time, maybe Wednesday.]

bench shrug: 12, 12, 12 @ 235, 285, 335 lb.

[My spotter on the last set came over and said, "Whoa, that's a lotta weight!" I explained the lift and he grinned, with a glimmer of dawning comprehension. That's three out of three times I've had to gotten to explain my shrug exercises. #GospelOfKelso]

dip shrug: 12, 12, 12, @ + 70, 80, 90 lb.

[Fairly beastly. Me like. A kid came over and watched me on my last set, then asked, "What are those for?" I explained. He nodded, then slowly walked away, with a faint smirk, as if I'd just said my muscles are made of cheese. Clearly a lad still trapped the darkness of Non-Kelsotude.]

snatch shrug: 8, 6, 8* @ 235, 255, 275 lb.

[I realized that I should just deadlift the bar off the ground, in order to be able to use a truly snatch-wide grip without the risk of pinching my fingers on a rack. The last set was fun because, as my grip gave way, I hitched the bar up and grabbed it with a little narrower grip, shrugged again, felt my grip giving way, hitched it one more time into a standard shrug grip, and squeezed out one more rep. Fun times.]

+ + + 

Saturday, 10 May 2014 
Carpe Ferrum workout 
55 min., 220 lb. 
MOOD: I truly felt like crap for this workout. I don't know why, but part of the problem is that a late night out last week and a little family drama recently have left me feeling drained for a few days. Maybe allergies are hitting me hard, too. In any event, I knew I simply had to "punch the clock." An extremely "mental" workout, it nevertheless ended up being quite effective, all things considered.

FSQ: 10, 10, 10 @ 145, 165, 185 lb.

supinating db press: 10, 10, 10, 8 @ 55, 60, 65, 85 lb.

seated db curl: 10, 10, 10, 8 @ 30, 35, 35, 40 lb.

CL: 8, 8, 8 @ 115, 135, 155 lb.

db flye: 10, 10, 10 @ 45, 55, 60 lb.

seated cable row: 10, 10, 10 @ 150, 170, 170 lb.

unilateral cable row: 10/10, 10/10, 10/10 @ 80, 90, 110 lb.

[I did these seated on the floor and used a little torso rotation to maximize the range of motion. Not too shabby.]

+ + + 

Monday, 12 May 2014 
Carpe Ferrum workout
50 min., 224 lb. 

power CL: 6, 5, 4, 2*, 4, 2* @ 135, 155, 175, 185, 175, 185 lb.

[Once my form got sloppy at 185 lb., I ramped it down a bit, but then decided to go for 185 again. On the last set, I failed on a third attempt, and now my right wrist is a little tweaked. Fear not: I'll be fine.]

unilateral db hang jerk (?): 10, 8, 6, 4/6 @ 50, 55, 60, 65 lb.

[Instead of a one-hand snatch, I devised these in order to work my lats, traps, hams, and posterior chain on the pull, and to perform a fluid press to the top. My copy of Kubik's Dinosaur Training arrived today, so I'd like to thank him for inspiring me to try these out. I squeezed out two extra reps at the end to bring my left arm up to speed.]

incline db flye: 12, 10, 8, 7* @ 50, 55, 60, 65 lb.

Fitness update - 7 May 2014

Wednesday, 7 May 2014 
45 min., 221 lb
MOOD: Felt tired, lifted tired. How you feel is usually a lie. Had a Cytomax. Kind of a random workout, but I got it done. 

warm-up: movements, stretching

SQ: 8, 5, 3, 3 @ 235, 285, 305, 325 lb

plate pinching:
25 lb x 40 sec.
35 lb x 20 sec.
50 lb x a few seconds
[John Brookfield is right. Plate pinching is a radical grip challenge. I managed to get to 25-lb plates off the ground for a few seconds for each hand a couple times, but then I just stuck a little 2.5-lb plate in the hollow of the plate weights listed above, to give my fingers a challenge harder than simply holding the lip of the plate, but easier than a true two-plate pinch.]

towel hang (L-over-R, R-over-L):
15 sec., 15 sec. x 3

db pinch: 60 lb x 15, 20, 17 sec.
[I haven't seen these before, but I'm sure I didn't invent them. I simply grabbed the dumbbells by the plate stack until my grip gave out. You might call them horizontal plate pinches.]

farmer carry: 90 lb x 25, 25, 25 sec.

+ + +  

I'm headed off to a good night of sleep and then I hope to do a Shurg Rush tomorrow. Will probably throw in some Zercher or hack squats, given my masochistic nature.

Even Keel update - 6 May 2014

Tuesday, 6 May 2014 
Even Keel 1A 
70 min., 221 lb
MOOD: Felt edgy, reluctant to go to the gym. But I went anyway. I drank a Cytomax and did my work. 

warm-up - 10 min

FSQ:
5 @ 235
5, 5, 5, 5 @ 225 lb

supinating db DBP: 9, 8*, 5* @ 85, 90, 95 lb
[*Spotter helped on last couple reps.]

SDL: 6, 4, 3 @ 245, 275, 305 lb
[Hook grip on last set. What an awesome technique!]

pullover-press: 10, 9, 9 @ 70, 75, 80 lb

PU: [When I saw these were next on the roster, I said, "Aw, shit," and just decided to do without. #austerity]

seated recline db curl: 9, 6, 6 @ 35, 40, 45 lb

+ + + 

I might do a Shurg Rush tomorrow, but may just go for a walk and do some hand balancing and kb drills.

Grip training + PLUS - 5 May 2014

Monday, 5 May 2014
Crush grip, core
55 min., 222 lb 
MOOD: Very tired by the end of the day. Came home to relax. Got myself into this workout. Hoping a good night of sleep works wonders. 

5 sets x 10 perfect pushups

warm-up: space mace, stretching, ghetto grippers
CoC #1.5- 6 closes
CoC #2 - L 1 close, R 1 close
CoC # 2 - L 1 close (?), R 1 close 
CoC #2 - L 1 near-close, R 1 close 
CoC #1.5 - 10 closes
CoC #2 - L 1 near-close, R 1 close 

74 lb dino db hold -
L 42 sec, R 44 sec
L 40 sec, R 40 sec
L 32 sec, R 32 sec

Scale pose - 40 sec, 30 sec, 30 sec

Planking knee raises- 10/10, 10/10

Forehead flat bridge - 15 sec x 4

Even Keel update - 3 May 2014

Even Keel 1B
75 min (?), 222 lb
MOOD: I felt run down last week and took Friday off from the gym to get some sleep. I also irritated my neck a bit with too much neck bridging a few days ago, so I was trepidatious about this workout. Yet again, however, "how you feel is a lie."

warm-up: movements, scorpions, toe touches, etc.

DL: 6, 4, 2, 1, 1*/1 @ 285, 305, 355, 375, 400, 400
[I used an overhand grip for all reps, and only used chalk once I hit 375. I didn't manage to lock out the penultimate rep, so I set it back down, shook myself out for a few seconds, and then used a hook grip to pull 400 lb.* A new PR. I think I could have gone heavier. But all good things in time....]

twisting db DBP: 8, 7*, 6* @ 80, 85, 90 lb.
[Spotter on 7th rep of 2nd set. Did a negative on 6th rep of last set.]

HSQ: 9, 6, 6 @ 195, 45, 265 lb.
[Blast them quads!]

unilateral bp MP: 9, 7, 5 @ 55, 60, 65 lb.

Kroc row: 8, 6, 8 @ 85, 90, 95 lb.

lying cable curl: 12, 9, 7 @ 100, 110, 120 lb.
[Killer exertion! Wonderful for targeting the biceps long head.]

* {The opening video is a joke about how, for once, I could actually feel the discomfort some people complain about using the hook grip: "That really hurt!" Well, sort of. It was indeed "unpleasant" for a few moments, but you gotta do what you gotta do.}

Fitness update - 1 May 2014

Neck/Core drills 
15 min., 224 lbs 

neck bridge - 50 sec. x 2

forehead ("flat") bridge - 15 sec. x 5

various ab exercises - 10 min.

+ + +

My traps are pleasantly sore. Good job, Shurg Rush.

Oh, and based on my Lifting Lotto last night, my Even Keel 1B routine tomorrow will be as follows:

DL 
twisting db DBP
HSQ
unilateral bp MP
Kroc row
lying cable curl

Grip training ... and then a Shurg Rush - 30 April 2014

Crush grip training
30 min., 224 lbs 
MOOD: felt ready but got easily distracted at times... because I trained in my office and babies were around; all right-hand reps and closes were "with authority" 

warm-up (9 min) - space mace, light grippers, stretching

CoC #1.5 - 6/6 closes
CoC #2 - L 1 close, R 1 close, L near close, R 1 close
CoC #2 (chalk) - L near close, R 1 close, L 1 close, R 1 close
CoC #1.5 iso-hold - L 20 sec, R 25 sec. (used an envelope as gap-release indicator)
CoC #1.5 - L 8 closes, R 8 closes

74-lb dino-db hold - L 33 sec., R 36 sec.
74-lb dino-db hold - L 35 sec, R 37 sec.

[Then about an hour later I got to the gym for trap day...] 

Shurg Rush
50 min, 224 lbs 
MOOD: felt stoked and focused, worked quickly but not carelessly 

hypers - 18, 15 + 10 lbs, 12 + 25 lbs, 9 + 45 lbs
Hindu squats - 40

Kelso db shrug - 12, 10, 10 @ 85 lbs
Hindu squats - 40

bench shrug - 12, 10, 12 @ 225, 245, 265 lbs
Hindu squats - 40

dip shrug - 12, 10, 10 @ 70 lbs
Hindu squats - 40

snatch shrug - 6, 8, 8 @ 235, 225, 225 lbs
Hindu squats - 40

rear shrug - 6, 6, 6 @ 275 lbs
Hindu squats - 40

+ + +

At one point, as I did Hindu squats--which I assure you the vast majority of gym rats don't even know about, and probably even fewer would be willing to try--I heard one older gym bro muttering to another older gym bro, "Oh, he's workin' his legs and his back. Heh. Yeah, mumble grumble, etc." Was it about me? I don't know. But as I found myself surrounded by dudes who do uneven straight bar curls in the squat rack, shout about "thowin' them bitches [25 lb dumbbells]", and have as large a torso as their legs are puny... I just had to look to the future. I'm doing what works for me, and it's bound to raise some eyebrows. To wit, I got queried yet again about bench shrugs. I'm happy to share new ideas.

Patience, Humility, Confidence, Persistence... Stay tuned.

P.S. Since I know that my millions of readers are as interested in the minutiae as I am, I should add that the above figures for my grip training indicate a significant step forward--or, if you will, a significant return to where I was in last 2012. I believe that by summer I will have a CoC #2.5 to train with. 

Even Keel - 28 April 2014

Even Keel 1A
75 min., 222 lbs 
MOOD: a bit groggy, DOMS in my quads, splurged on a Cytomax

Warm-up: 10 min.

FSQ: 5x5 @ 225 lbs

db BP: 5x5 @ 90 lbs

SDL: 6, 4, 2, 2 @ 225, 235, 255, 275 lbs

db MP: 10, 8, 7 @ 55 lbs

PU: 12, 11, 7

EZ bar spider curl: 12, 10, 9 @ 60, 70, 80 lbs

+ + + 

I don't like my workotus to take too long, but I'm taking Pavel's advice that "power thrives on time". I took at least a few minutes between each set, so that I could give maximum effort. I was a little hastier with my pullups and curls, but at that point I just wanted to git 'er done.

Also, I sort of contracted myself out to make some cement kettlebells for a trainer at the gym. I'll make a 16 and a 36 pounder. The 16 pounder will just need a 2-gallon bucket, but for the 36 pounder I'm going to try embedding two 10-lb plates in the cement. Should be fun.

Heavy-ass weight!

No delusions of grandeur here, don't worry. I don't even consider myself a bodybuilder.

All the same, Coleman's quote is immortal. Just replace "bodybuilder" with your strength-training goal and it fits.

Today was a "life fitness day". I didn't hit the gym. I didn't touch a metal weight of any kind. The most I did in terms of "fitness" training, in fact, was some core work I'll describe below.

Today I woke up, played with my kids for a bit, then drank some milk and a beer (!), and napped again for a few hours.

Then I really got up, had some oatmeal and eggs and coffee and my usual humble supplements. Then I did some core work before my wife and I took the babies on a stroller walk for nearly an hour. When we got back I practiced hand balancing for about 10 minutes, between bursts of yard work, which then shifted to me mowing the front yard.

But here I am rambling--and on my own blog, no less!

The core work I did this morning is, according to Tamir B. Katz, M.D., a "flat bridge".

Or you could just call it a straight bitch.

Of which more in a moment.

I started with two 50-second neck bridges. Felt great on the hamstrings and back.

Then I rolled over into a butts-up headstand... and slowly backed my feet up until I was into a basically horizontal, hands-free plank position.

On my forehead.

Yeah. That's the flat bridge which Katz presents.

I held that for 30 seconds, twice.

Then I tried it again for another 30 seconds.

I can't find an image of what Katz advises, so here are some photo grabs from a pre-publication version of his book that I printed out a few years ago:

When I got inside from mowing the yard, I tried Katz's flat bridge again for 30 seconds. Then I tried it on a chair, thinking that a higher elevation might provide a way to train the exercise more progressively and less aggressively.

How wrong I was.

Friends, I tell you: Just stick with the floor.

The two fulcra are how far back you position your feet and and how "flat" you put your face on the mat. The closer your feet are, and the higher your rest on the crown of your head, the easier it is. And vice versa.

Anyway, what are the heavy-ass weights which birthed the title of this post?

Amidst hand balancing and yard work, I finally got my "bigger" dino-dumbbell out of the plastic bucket this evening.

And, holy cats, is it ungainly.

It's at least 10 lbs heavier than I had intended, and, honestly, may not even be symmetrically heavy.

Which...makes it that much cooler, in a weird, dinosaur way.

That bad boy weighs in at just shy of 74 lbs, with a 2-inch grip. 

I chipped off a little bit of it today trying to get it out of the bucket, but if I want to, I can just patch it up with a few dollops of cement. Seeing, however, as it's heavy-as-shit already, I will not be doing any patching up until it gets more chipped over time.