itsnearlyfriday

http://www.funnyordie.com/videos/5f0cf25368/how-to-write-a-love-song


(um..not exactly child friendly)

neweek

I spent all weekend pulling up a picket fence.  Turns out that's a lot of work and effort.  But it gave me an excuse to spend the entire weekend outside getting some exercise and vitamin D.  I tried to do my heavy rack pull workout around 6am Saturday morning, but that was a miserable failure.  I just can't lift near-max weight first thing in the morning.  The mind/body connection just doesn't exist that early and my colon begins waking up about the time the weights starts getting heavy.  Fortunately, I had a great session on Monday.

Floor press:
warm up
270 x 5
310 x 3
345 x 3

Weighted dips:
BW (220) + 35lbs x 10 x 4 sets

Incline DB flys:
45's x 12 x 4 sets

Triceps pressdowns:
60lbs x 20 x 4 sets

Pushups:
4 sets to failure ( 25, 20, 15)

I supersetted the pressdowns and pushups.  It was a pumpy workout, but a lot of fun.  I'm pleased that my endurance levels are starting to come back up. Now if I can just get some cardio in ....

This weekend, the boys learned the riddle of steel.  It's amazing that you don't have to teach a boy how to use a hammer.  Destruction just comes naturally!

ketchup

i'll start with today and work back as far as i can remember...which isn't far.  it's been hit or miss for a few weeks.  freezing cold, sick kids, blah, blah, blah.  it was seven degrees four days ago, and eighty yesterday.  cant pass up eighty.  so i spent all day today looking at bikes.  i need one.  need one.

today:
box squats -
395 x 3
420 x 3
445 x 8  had to take a sit down after that one

yesterday:
floorpress -
275 x 3
295 x 3
320 x 3

wed:
rack pulls -
440 x 5
470 x 3
495 x 3

thats all i got in the ol' repository.  did i mention that i want a bike real bad.  cheers.

The Flames of Gehenna have gone out

It's cold in Houston.  Might actually freeze tonight.  Indeed, hell might just freeze over.  I wanted to post a quick recap of last week.  Nothing mind blowing, but I got it done.  Sux that this week will be a wash, but I'm sure I'll recover somehow.

Incline Bench:
225 x 5
240 x 5
255 x 5  these punked me.  Haven't done them in forever and I forget how long the range of motion is.  Even with relatively light weight, they're exhausting.  I like this exercise for an alternative to anything directly overhead, but too much will definitely lead to injury.  Interestingly, I get more pain in my lumbar spine from these than anything else.  Makes sense, I suppose.  I'm so used to arching for a flat bench I unconsciously do the same for this exercise.  Not so good, I think.

Rack pulls:
I'm not sure what my single is for this lift, but I didn't have time to test it.  Based on a 525 pull from the floor, I upped my rack pull from about three inches below my patella to 550 for the purpose of calculating this cycle.
415 x 5
440 x 5
470 x 5  This hurt my soul, but I didn't break anything structural, which was a pleasant surprise.

Floor press:
270 x 5
290 x 5
310 x 5  Again, this is a deceptive exercise.  You would think the shorter range of motion would allow for more weight to be lifted.  I suppose this may be the case if your flat bench sucks in general, but if you're used to using your legs as an integral part of the bench press, you quickly realize how worthless they are while lying on the ground.  Then you lose your chest because of that short range of motion.  You have no momentum going into the lockout.  It is completely a triceps and forearm fragger. (I include forearms because bar control is extremely important here.  If you get in a hurry, you'll shatter those little bones holding your forearms erect).  And it works.
Haven't gotten to the high box squats yet.  Guess I'll fire it back up the end of this week.  Assuming I can get home.  I'm becoming afraid the airports in west Texas are going to be shut down for a few days.
Oh, and a HUGE PRAISE TO GOD.  It's looking like we may have a renter and buyer for our rent house.  Please pray this deal works out. 

Cheers, y'all.