bump
18 January 2012
1A. Squat - 135 x 10, 225 x 6, 275 x 5, 315 x 3, 365 x 3, 425 x 2;
1B. Box Jump - 38" - 3, 3, 41" - 3, 3, 3, 3;
2. Ball Crunch - 55 x 8, 55 x 10, 55 x 10;
Kind of a long break and then -
3. Front Squat - 135 x 10, 185 x 8, 225 x 6, 275 x 4, 315 x 2;
Came in early to lift before work, but didn’t come in quite early enough. Then I had to run upstairs to show my face, and had a pretty long break before I got back in for Front Squats. Looking back, my leg days have been suffering the last couple weeks. Have to shake things up a bit…
19 January 2012
Had an endoscopy performed today, so the GI doctor could visualize my esophageal probelm and fix it. I had what’s called a Schatzki’s Ring, where one of the rings in your esophagus starts to close. The doc sent a balloon down and stretched it back out, at least that’s what he told me. I remember up to just past when the murse pushed versed(apparently followed by demerol, I don’t remember), and then I was coming to in the recovery room. Total blackout, kind of cool. Also found out my stomach has partially herniated through my diaphragm, so they put me on prilosec.
20 January 2012
After the endoscopy, the Dr. told my wife I should take it easy the next day, so no heavy lifting.
Treadmill Run - 3:00 warmup, 10:00 intervals (1:00 @ 6mph/1:00 @ 10mph), 5:00 cooldown HR Avg - 145,
HR Peak - 175 (18:00 total, 1.8 miles)
I got that from Muscle and Fitness(of all places) several years ago, and have used it a bit over the years. After the 5:00 period, you are supposed to do another 10:00 of intervals, and then cooldown, but once again, I cut myself short on time.
21 January 2012
1A. Cable Row - 140 x 10, 160 x 8, 180 x 8, 200 x 6, 220 x 5, 240 x 4, 260 x 3, 220 x 8;
1B. Bench - 135 x 10, 185 x 8, 225 x 5, 245 x 3, 275 x 2, 295 x 1, 315 x 1, 335 x 1, 245 x 10;
1C. Smith Machine Bench Toss - 50 x 4, 50 x 4, 50 x 4, 50 x 4, 50 x 4;
2. Cable Twist (slight incline) - 100 x 10, 100 x 10, 100 x 10;
3A. Deadstop Row - 70 x 8, 80 x 8, 90 x 8, 100 x 8;
3B. Low Incline DB Bench - 55 x 8, 65 x 8, 75 x 8, 85 x 8;
4A. TRX 1 Arm Inverted Row - BW x 5, BW x 5;
4B. Cable Crossover - 70 x 8, 70 x 8, 70 x 8;
Felt GREAT in the gym today. 335 is a PR(or at least matches one, I forget) on bench, so I was definitely psyched. I’ve started doing a little mental checklist while setting up for my heavier sets, just some basic stuff - stay tight, elbows tucked, leg drive, etc.
Haven’t done the Smith Toss in a while, it’s supposed to help with explosiveness. You just have to be careful at the release, so the hooks don’t roll back in and catch. You get some dirty looks from staff when that happens.
Cable Twist says slight incline, the cable was set a little below shoulder height, so as I twisted, I brought it above my shoulders. To get better tension, I faced slightly toward the pulley, instead of sideways to it.
TRX Row - These were harder than they sound, probably due to the work I put in before. As I pulled up to the handle, I would slightly twist toward the pulling hand, and reach up the strap with my free hand.
A little gym humor - I got caught staring at a chick, but I wasn’t ogling her. She was using lifting straps on the pulldown machine. Being very short(I doubt she was over 5’), she was standing on the seat to get the straps set, with her boyfriend/husband/whatever standing behind her. I was staring because I was fully expecting him to grab her by the shoulders and push her down until she could hook her knees under the pad. Instead, she just hopped and dropped her weight, which was enough.