then went and celebrated my birthday on a patio with some fine tattooed women and their dog. then I got brotardscience to buy me dinner, since he is in town. he is simply way too handsome of a man for his own good, downright dreamy, but a sarcastic ahole on top of it. we sat and made fun of everyone on this site for hours lol. not really, but really[/quote]
Do tell. I’ll keep it a secret.
then went and celebrated my birthday on a patio with some fine tattooed women and their dog. then I got brotardscience to buy me dinner, since he is in town. he is simply way too handsome of a man for his own good, downright dreamy, but a sarcastic ahole on top of it. we sat and made fun of everyone on this site for hours lol. not really, but really[/quote]
Do tell. I’ll keep it a secret.[/quote]
No need to keep it a secret
I was in town- and we got to meet up
sadly my schedule made training together- not really possible.
and pretty much not really but really
caught up on good stuff and shared some laughs.
pulldowns, alternating between wide and reverse grip 12 x 8-10
seated rows 5 x 10
db shrugs 3 x 12
facepulls 3 x 15
done in 25 minutes, good upper back pump, then took kids to parade where I think we all dropped like ten lb in water weight. good times with family though
tomorrow divorce court, work, then hopefully lifting
I have three main goals right now: bodyweight drop, conditioning, and getting my strength to my normal level. for most it would be hard to get all three done, but I think since I am ‘coming back’ instead of starting out it is achievable if I plan accordingly
spent the last few days working from home with my two kids in tow. it was a miracle that they didn’t kill each other while I was on conference calls, lol. I had intended to get some conditioning in but after nine hours of bad parenting I didn’t have the heart to drop them in the commercial gym’s child center, instead played, ate pizza, went to movies and had icees and popcorn then chineese food, etc.
their mom picked them up this morning so after finishing my work headed to los campeones for some lower work. I love my gym, everytime I come in lately there is a new toy. today I used a new elite fts yoke bar. newer model then the 80lb beast I have been using, this one has a more natural groove.
I have been gravitating back to using the conjugate method. fully giving in now. really I get the most predictable results with this kind of training, and I need the multi-layered emphasis of strength, speed, conditioning, hypertrophy, etc
de squats to low box 290 + average bands 8 x 2
speed pulls 8 x 1 w 365
both of these were light, but want to break in gradually
thanks brotard, that is my answer to my conditioning dilemma, I am going to start programming in sprints/hill sprints, etc 2 x a week, plus some finisher circuits in the gym. despite my diet still being shit that should help me get closer to where I need to be
today, finally took a break from naps to do the following
rack pull from a couple inches beneath knees, w/quadded mini, bar/135/225/315/365/365 x 3.
the way I had the bands set up was ridiculous. made it very difficult to keep grip even with straps. and torched the whole back of my body
bent rows 4 x 8 w/275
giant cambered bar gms 4 x 5 w/225
these again torched my whole core and pchain. that is my weakest link right now overall for strength, really haven’t trained it they way I should for over a year. well, hoping muscle memory works in my favor here
cable abs/ghr/hlr some x some
the gym was so humid anything more was out of the question, was so soaked that my skin had that puckered thing you get when you go swimming for too long
swiss bar bench bar x 20, 135 x 10, 185 x 8, 225 x 5, 275 x 3, 315 x 1. fast, solid, easy, and unfortunately a pr at this point in rehab. but this will improve FAST
dips 4 x some
rev grip pulldowns 4 x some
hammer strength incline close grip 4 x 8
pullaparts 4 x 15
cheat laterals 40s/50s/60s x 6
rev curl 3 x 10
band pressdown 3 x 30
joints achey, so after pathetic pr I kept things to a minimum
so my intent today was to do more sprints, up to 100 yards, and then maybe some hills
I googled a list of parks close to where I am staying through this divorce, and found one that looked promising with track field, football field. etc.
I pulled up and reminisced that I got a bj in this park in my car senior year of high school.
Unfortunately every field is now surrounded by locked fences with signs reading ‘no unauthorized playing or practice’… fucking stuck up second tier suburbs.
I then looked at my phone and had an email from my soon to be ex wife telling me about her new boyfriend.
I went to the commercial gym and did 20 minutes steep incline on the treadmill.
Had kids sleep over last night, 4 year old had the shits and almost 8 year old refused to fall asleep. I slept in a different room on a lumpy bed, so not too well at all. Can’t wait to get back into my house lol. Funny thing is older boy was sleeping in a bit, had to wake him up, and he was completely startled that is was morning. That’s how stubborn he was about falling asleep.
Made it through work – lots of long requirements calls, if any of the IT geeks can relate-- and headed to gym. Had stress build up going on, but was feeling pretty good, attributed largely to keeping diet cleaner and the light cardio on last two days off. Work forces me so sedintary that that steady state cardio is necessary whenever I can fit it in.
DE squat 8 x 2 w/330 + average band
speed pull 8 x 1 w/315 + light band. was going to do 405 straight weight but another guy already had this set up. was good to make me remember to force the hips through
ghr/cables abs 4 sets each
rev hyper 3 sets, light, felt horrible at first, tugging at mid back and ribs, then I remembered that is what it should do
leg press 5 plates per side 1 x 33
left it there, this is day one of training week, I have a build up planned so didn’t want to cripple myself by diong anything more