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!