Posting

To start this week off I got a new PR squat at 525lbs.  That's good.  Tuesday I benched 355 which I haven't pulled off in several moons.  This is also good.  Wed I got in a 30 min run. Thursday I slept 8 hours. This morning I decided to go for a single deadlift sumo style.  Got 455 and was happy enough since I haven't pulled sumo in roughly 50 years.  Altogether not a bad week of it.  Tough mudder is the first weekend in Oct and I'd like to be at 200lbs BW by then.  That's a lot to drop in two month, but I figure I've got nothing better to do.  How hard could it really be after all?

ketchup

I've been working out pretty faithfully this week. I'm not posting it all because it's boring and I don't feel like it.  I will say that I've gone back to four days in the gym per week which I've pretty much managed this week, plus one day of cardio so far.  I haven't got back to running just yet, although I did sign up for the Austin Tough Mudder on Oct 6th.  So I guess I'll have to get my butt back out on the road here pretty soon.  Also, I purchased a 100lbs punching bag for a change up to the cardio scene.  I've gotta say that spinting five miles would be easier than pounding on that bag for three minutes.  Who knew it could suck that bad or that I'm in this bad of shape.  The first time I tried for a three minute interval, I had to go out the door after 2 min and wretch for a bit.  Good stuff.  Oh, and I get to go back to houston for three days next week!  I'm pumped.  Maybe I can hit Metroflex for a session.

Tuesday AM

Squats:
Bar x 15
135 x 10
225 x 5
315 x 3
405 x 1
455 x 1
475 x 1
500 x 1
510 x 1
405 x 10

Bunch of lunges and box step-ups with 70lbs.  Some planks.

Why I'm More Awesomer Than You

I post, therefore I am.  You guys have really gotten lazy about this whole blog thingy.  Or perhaps you've just become lazy in gerneral and have nothing worth posting on a physically fitnessy kind of blog site.  I fit into both categories.  As of this moment I'm feeling to lethargic to actually finish wri

I did it!

That's right folks, I actually worked out this morning.  Did myself some dead liftn'.  Managed to hurt my back and I couldn't pull off five with 445 because my f'n grip gave out.  Couldn't believe that one.  Actually I could because I haven't used my hands for anything more strenuous than picking my nose in weeks. Did about a five mile run in Calgary last week.  That was pleasant enough, except that I'm out of shape for running as well.  I'm still planning to do the Austin mudder in Oct, but I gotta get my game face on and start training my butt.  To be honest, I have no excuses.  My job is keeping in the evening later now, but I worked out in the mornings for years and loved it.  I've just become really really freaking lazy.  Oh well.  It's gotten too bloody hot to work out in afternoons now anyway.  That's about all I got.  And a big huge wet congrats to B on scoring the new job!  Welcome back to the daylight!

MMMMMMMMMMMM

I had some kind of intestine eating, soul attacking bug for a couple of days this week.  Probably from spending a two days with Pops followed by a day at the pool with Mike.  But I blamed it on the pizza I made the night before it started.  Go figure.  Anyhow, I finally got a workout in last night.  I didn't do squats in fear of letting loose a torrent of fecal hell at an inopportune time.  Was a little afraid of the same effect from heavy benching, so I opted to blast my guns and titties.  Consisted of a bunch of DB bench, close grip bench, skull crushers, and a zillion curls.  I broke off enough toxins to nearly make me yack and my chee-chees are really sore, but didn't get much out of it beyond that.  Tomorrow I'm going to hump my tire into submission as punishment for the recent apathy.  In two weeks I'm going to Calgary, CA to spend five days learning to interpret cased hole logs and well formations.  Banff baby here I come!!!  Yall wanna go to Canada for a man trip?

MMMMM

 

Went for a walk this morning.  Was going to do a half hour run, but it sounded too painful. 

:-D

yeah, I've had one serious case of writers block for the last few weeks.  Honestly, it's been much less of a block and more of a sucking void of any material worth writing about.  I've logged a couple of runs and lifted a few weights, but nothing noteworthy or even consistent.  I wish I knew how to get myself motivated, but I do not.  I've gotta find some way to get through this funk.  It's not depression.  I'm happy enough.  It's more like severe boredom.  I think I need a change of scenery slathered down with some healthy adventure.  Man-trip anyone?

Battered but breathing

Tues night: 55 min run

Wed:

• Bench - 280 x 5, 300 x 5, 315 x 5
• CG bench - 155 x 10 x 4
• Weighted dips: +50lbs x 8 x 4
• Pullups: BW x 10, +25 x 6, + 50 x 3, BW x 10
• DB Rows: 115lbs x 6 x 4 (used bar wraps)

Thurs night: 55 min run

Fri: Squats tonight!


     

learn-ed

I caught an older video on youtube of Dave Tate explaining proper form on the deadlift.  It proved two things to me: 1. There is always more to learn. 2.  I'm dumb.
The man just has a great way of explaining movements in a language that I can understand.  Probably cause its mostly cussing.  For example, I've always read and seen that you drop your butt so you can flatten your back and keep your shoulders high.  Tate says, " Can you squat more with a quarter squat or a half squat.  Get your ass in the air!".  I've always lined the bar up almost touching my shins.  He says to set it up out over your toes so your shoulders aren't over the bar.  He explains that your shoulders have to be behind the bar to pull it in a clean, straight path.  Two easy tips that vastly improved my session yesterday afternoon.  I didn't even put my belt on until the last set of 5 with 445lbs.  I gave 515 a tug, but I couldn't get it over my knees. I was juiced and still not completely over this chest cold, but it's going to be an easy pull when I'm fresh.
I did a 13 mile bike ride on Sunday.  The first half was directly into a 30mph headwind and resembled a creeping trackstand.  Took me an hour to make it 6.5 miles.  23 min to get home.  I was coasting uphill, which was fully awesome.  That was a good time.  The mountain bike is going to work out beautifully.  So I'm challenging everyone to a ridiculously healthy summer.  I'm going to be in better shape than either one of you by the time October Tough Mudder comes about.  Assuming, of course, that either one of you actually sign up....

http://toughmudder.com/events/austin-2012/

Back again. Sort of.

After a week and a half outta the gym, I finally drug my arse out last eve for a sesion.  It was good and I sweated out some real live demons.  Then I went in and took a shot of hydrotusin and went to bed.  And stared at the ceiling till 4am.  But at least I got to witness some cool thunderstorms.
I'm starting my last cycle over.  Last night I did incline bench.  240 x 5, 255 x 5, 270 x 5.  The last set nearly squished me, but I locked out 5.  Then I did some militaries 5x5 with 155 and some pretty heavy side raises, then nearly passed out. I've been fighting some kind of pneumonia/flu thing for several days and it's really starting to get annoying.  I'm definitely in the mood to get in shape though.  The sweating season is upon us!  Oh, and I put my speed-play pedals on my mountain bike.  I'm stealing a saddle from my father-in-law this afternoon.  Hopefully, I can start putting some mileage on that thing.

Still recovering....

Brutality

Sorry I haven't posted in a bit.  I'm just lazy.  And busy, but whatever.  Between the stress of a new job and just overwhelming sloth, my iron game has been a bit wonky.   I've been getting them all in for the most part, but I never know when or what quality will spew forth.  Speaking of quality, I've gotten in a terrible habit of hitting the main lift hard and then walking out of the gym.  As a result, I've noticed that (I'm not getting weaker) I'm sure as heck not getting stronger.  Or healthier for that matter.  I don't believe in spending hours int they gym, but twenty minutes aint cuttin it either.  So I've added in more "density".  Went back to a 5/3/1 based program I put together a couple years back.  I hurts sooooo good!

Thursday
Deads: 3x420, 3x445, 3x470
upright rows: 4 x 10
BB shrugs: 3 x 10
Band pull-thrus: 3 x 15
weighted sit-ups: 4 x 10

Saturday
Flat Bench: 3 x 300, 3 x 315, 3 x 335
Close grip bench: 4 x 10
Cant remember the rest....

Sunday
1 hour trail run

Tuesday
Squats: 3 x 420, 3 x 445, 3 x 475
Good mornings: 225 x 5 x 5
Front squats: 3 x 10
calf raises: You can't make these not gay
Ab roller thingys

I'm done for the week.  Gotta get all rested up for the Mudder this weekend.

Owned

Read this article and let me know your thoughts.

http://news.yahoo.com/blogs/sideshow/nokia-issues-patent-vibrating-tattoos-165543222.html

Seems to me that if they can make the ink vibrate, they can make it vibrate quickly with a much faster/higher frequency, thus producing heat/pain.  Also, if it responds to radio frequency, then it will be traceable with radio frequency identification (RFID) just like most modern inventory systems being used around the planet.  No bar code scanning necessary!  You would just have to be within the vicinity of the RFID sensor and you're owned!

“He causes all, both small and great, rich and poor, free and slave, to receive a mark on their right hand or on their foreheads, and that no one may buy or sell except one who has the mark or the name of the beast, or the number of his name.” Revelation 13:16-17

Resetta Stoned

Incline bench: 245 x 3, 270 x 3, 290 x 3
Overhead Press: 115 x 10 x 5
Side delt raises, reverse BB curls, DB curls x a bunch.

So I got in my Rosetta Stone (Spanish for jackasses edition).  I've been wanting to check it out for a while, but I'm cheap and really unsure whether I'll take the time to learn it or not.  But now that I have a bit o quid to throw around, I bought volume 1.  I'm really looking forward to it.  I've wanted to learn another language for a while, but I'm lazy like every other white boy out there.  But at this point, I think it would be a huge disseverice to my sons to not teach them spanish.  If I can learn it well, I can help them learn it, and then we can have private conversations right in front of their mother.  I don't know why this sounds like such fun, but I'm sure she will find it adorable!  Oh yeah, and our church is sponsoring a new church in Aqua Dulce right outide of El Paso.  I'd love to help with that.  We're doing a vacation bible school there this summer and are going to help build a building for them next fall.  Speaking the native tongue would be very useful I think.

Yoked up like a leprechaun

Mostly boring week of it.  Benched on Thursday (280 x 5, 300 x 5, 315 x 5).  Set the safety pins up for a high rack lockout with 405.  It was about the equivalent of  a four-board press.  I got it once, but it sucked.  That's a heavy piece of iron.  Half hour run yesterday morning.  It sucked as well.  My right knee is still giving me fits, but it doesn't seem to be getting worse.  That all I got.  Happy St. Patty's!

Anytime I come home from work tired, broken down, head aching, I should automatically know that I need to hit the gym.  Its just so bloody counter intuitive.  Mostly I just don't want to workout when I already feel like poo.  Nevertheless, I trudged out to the iron at around 9:30 last night to beat away the blues.  Amazing how well it works.  I was a different person when I limped outta there.  A happier fellow with reason and purpose, if you will....
Deadlift: 390 x 5, 420 x 5, 445 x 5
Sumo Deadlift: 225 x 10 x 5.  No belt, overhand grip.
50 reps with the ab wheel thingy.

This morning I got up and ran 5 miles in about 56 min.  I'm still not breaking any landspeed records, but I am really enjoying the running again.  It doesn't hurt so much anymore.  At least not after the first twenty minutes it took to loosen up from the deads.

No Thang But A Quetzalcoatlus Wang

This new job thing is really hosing my schedule.  Don't why exactly.  Just seems like everything is whacky and I somehow have less time now.  I'm trying to keep up with workouts, but they're just getting shoved in wherever they fit and that's making rather difficult to keep focused.  Last week I logged just under ten miles running and got in my 5/3/1 deadlift workout.  390 x 5 / 445 x 3 / 495 x 2.  Gave 515 a tug, but that second pull with 495 took too much outta me.  Got it up to my shins and let it go without much of a fight.  Played some racquettball on Friday.  That was humbling.  Yesterday I did a one hour run around/through the cotton field that we live in.  Running in loose sand for an hour sucks, but I thought it would be good tough mudder training.  Not sure how much crossover value there is there, but it was a great workout.  As of right now, I'm planning to start a new 5/3/1 cycle tonight.  I havne't a clue whether I'll actually make to the gym or not.  Meh!

Post title

Last week got a little whacky with me leaving Patterson on Wed and then deciding to go see Ma and Pa for a quick trip befroe starting my new job on Monday.  There just wasn't as much time for healthy stuff as I was originally planning with a four day weekend.  I got in overhead press on Wed.
185 x 5, 210 x 3, 235 x 1.  I played a spot of volleyball Sunday eve, which I'm counting as a workout because I'm desperate.  And I did an hour run Monday morning.  The job is going well so far, but I might as well be doing heme oncology, because this is a bit overwhelming.  Cheers!

Tonight

All I got in was squats tonight, but I'm planning a run in the morning and didn't want to overdo the lower quadrant.  And my right knee is still tweaking a bit.
390 x 5
445 x 3
495 x 2
525 x 1

Chasing a Dream

Did bench on Saturday.  It was dumping rain and generally being a lovely day, but I didn't really feel like running in it.  I did talk Meg into dragging the sled around our track, so she gets props for slogging it out in the rain and mud.  The bench workout was kind of a fun one.  The music was loud and I didn't feel rushed so I got to put some good thought into my training.  I still haven't managed my 1600 lbs total.  Theoretically, I'm at about 1410 with a 370 bench, 520 pull, and 520 squat.  If I'm gonna hit a 600 squat and deadlift, its just going to have to be slow and steady.  But I think I can drive my bench quicker If I'll focus on it.  So anyway, Saturday was 5/3/1 for 280, 315, and 355 for a double.  Then I decided to try to press 405 just to see what it feels like.  It felt exactly like there was 405 lbs on top of me.  I lowered the weight with good control and touched down.  That's about as far as it got.  I gave it a heck of a push, but failed to fire.  I wasn't surprised, but at least I know its obtainable.  I had a lot more control over the bar than I was expecting.  I'm positive that If I really focus on my bench, I'll break that 400 lbs mark real soon.  And that will make me very smiley!

I'm a Blogger!

Did 30 min run this morning.  It was pitch black, about 35 degrees, way foggy, and raining.  Generally these are my favorite running conditions.  This morning was grand except that the weather apparently had every pack of coyotes in west texas going nuts.  They were going off in every direction.  Or perhaps they were circling me.  Doesn't matter.  On a clear morning my headlamp will show me eyes about 100 yards out.  That's plenty of time to call my dogs, say a prayer, and pull a shank from my bat belt.  But in the fog, I can pretty much see what's in front of my feet and everything outside the headlamp beam just drops off to oblivion.  I run on lease roads, so there's no passing cars or any other civilization for at least a mile. I'm constantly seeing things outta the corner of my eye in the darkness and getting this American Werewolf in London vibe.  And then, inevitably, my dogs both ram into the side of my leg, just outta my peripherals to test out my max heart rate.  Good times.  Getting the poo scared outta of you while training can only make you stronger.  And it makes for a squinchy trip back to the house.  Congrats on passing peds!  Oh, and I think I fixed the video on the last post.  Cheers!