Then use bleu cheese or creamy horseradish!
I love condiments.
The weird thing is, I’m actually kinda starting to like the EVOO on my burgers and veggies. Go figure.
09/16: More Article ADD
I pulled a few exercise ideas off the new ass article today, and I’m glad I did.
A. Glute Bridges: 2x10 w/ 5 second holds at top
B. Side Lying Leg Adduction: 2x10/side w/ 5 second holds at top
C1. Pullup Hangs: 2x15seconds
C2. Split Squat Hold: 1x30 seconds/side
D. Step Ups: 3x10/side
E. Back Extensions, Hand Behind Head: 10,8,8
That time under tension at the top of each activation movement nuked my hips. They’re staying in the rotation for the time being that’s for sure. Tomorrow I’m not exactly sure what to do. I might do some complexes or the CrossFit WOD if it’s one of their wacky metcon things. Any other ideas?
09/17: It’s Always Something
A. High Pulls: 115x3,3,3,3,3
B. Pendlay Rows: 65x5,5,5,5
C. One Arm DB Row: 50x10, 60x12,10
D. Nautilus Lat Pull w/ Holds @ Contraction: 90x2 sets of some reps, I forget how many
E. 10 minutes HIIT eliptical
I figured out yet another thing I was messing up. Previously when I thought I was keeping my weight off my toes, I was only keeping weight off my big toe and the one next to it. All my weight then shifted to the side of my foot instead of the back. Not exactly good for my knees. When I finally shifted weight off all my toes, my glutes/hamstrings said “hey what the hell, you want us to WORK now? This is bullshit!” Whole lot of stimulation along that there posterior chain.
09/19
A. Air Humps: 2x10 w/ 5 second holds at the top
B. Side Lying Leg Kicking Things: 2x10/side w/ 5 second hold at top
C. Box Squats: 135x6,8,8,8
D. Stiff Leg Deadlifts: 90x6,6,6,6
E. Leg Curls: 35x10,8,7
F. 10 minutes incline treadmill
09/20
A. DB Push Press: 35s x 8,8,8,8,8
B. Cable Row: 80x10,10,10,10
Between these lifts, there was active rest consisting of cussing out the Raven’s defense and their swiss cheese secondary.
Oh noes, teh combat pyramid!!1!11ONE!!
C1. T Bar Row: 92.5x2,4,6,8,10,8,6,4,2
C2. Pushups: 2,4,6,8,10,8,6,4,2
09/22: So Speshul
A. Glute Bridges: Same as befro.
B. Side Lying Adduction Things: ditto
C. Rack Pulls, few inches below knee: Worked up to 235x3
D. Reverse Lunges: BWx8, 10s x 8, 20s x 6
E. Back Extensions: 10,9,9
F. 1000m row
I admit, the concept of lift warm ups and ramping up weight has been lost on me. I’d rep and rep and rep at lower weights and get to the point where I’m too worn out to do any real work. Today I started following the advice Thibs gave out in his recent article. I guess I got it right for the most part on my rack deadlifts.
The row was pretty easy, just trying to work on form for the big workout event this Saturday.
09/23
A. Bench: 175x5, 195x5
B. Nautilus Lat Pull: 140x10,10
C. One Arm DB Row: 60x20/side
D. 15 minutes incline treadmill
Just kind of took it easy yesterday. Now I’m taking today and tomorrow off to rest up for the CrossFit charity workout Saturday. Hopefully I’ll be able to do the row first since that will give me time to get set up beforehand and get the most points as I can.
09/26: Fight Gone Somewhat Bad
Today was the day of the charity workout from hell. During the workout I felt a fatigue I normally don’t. It wasn’t muscles burning or not being able to catch my breath. Today is was the feeling of complete shutdown. My muscles reached a point that they pretty much gained the power of speech and told me “ok we’re done”. That feeling is faded and right now I feel a warm, almost buzzing sensation. It must be my nervous system trying to figure out how to deal with rebuilding itself. I wanted to write this now before the inevitable nap that may extend to tomorrow morning.
My total score, which is total number of reps, was 187. While this isn’t that great IMO, it was good enough to get on the leaderboard for the gym where I did it. So I have that going for me. All I need is that total conscience thing when I die and I’ll be all set.
09/27:
A. Cleans: 80x5, 100x5,5
B. Deadlifts: Worked up to 245x3
C. Step Ups: 3x8
D1. Swiss Ball Bridges: 3x30sec
D2. Reverse Crunches: 8,6,5
I wasn’t really planning on working out today, but I had some nervous energy I had to get out. Good call if I do say so myself. I was feeling pretty good after the 245x3 on the deadlift and felt like I could do more, but after the lifting yesterday I figured it wouldn’t have been a good idea. I completely forgot to do any cardio, but I’ll take care of that tomorrow.
09/28
Not too much this day, just 13ish minutes of intervals on the eliptical. I did the first couple 15 seconds on/45 seconds off, but then upped the ante to 20 seconds on/ 40 seconds off. That 5 seconds makes a huge difference.
09/29: We’re Goin’ Ballistic Mav, Go Get 'Em!
Warmup, including 2x5 of ballistic pushups
A. Bench: Worked up to 205x4
No rest between supersets
B1. Pushups: 2,4,6,8,10,8,6,4,2
B2. DB Chest Supported Row: 50x2,4,6,8,10,8,6,4,2
C. Cable Rows w/ Pauses @ Full Contraction of 12,9,7,5,3,1: 50x6,6,6
D. 10 minutes incline treadmill
09/30
I did Cosgrove’s Evil 8 complex today with 40#. I’ll go heavier next time because this wasn’t quite as hard as it should have been. Then I did 15 minutes on the incline treadmill.
10/01: Simple, But Not Easy
A. Glute Bridges w/ 5 second holds: 2x10
B. Side Lying Leg Raise Things w/ 5 second holds: 2x10/side
C. Squat: Worked to 185x5, then 135x10
D. Back Extensions: 50 reps
E. Incline Treadmill for 10 minutes
I’m really feeling my abs and core-ish area working more when doing lower body stuff. Same deal with mah butt. Walking around should be fun tomorrow.
10/03
A. Ballistic Pushups: 2x5
B. DB Military Press: Worked to 50sx7, then 45x8
C. One Arm DB Row: 60x20/side
D. Face Pulls: 40x100
E. Tricep Pushdowns: 40x35,15
F. Reverse Crunches: 30 reps
G. 10 minutes incline treadmill
On the face pulls and crunches I didn’t do normal sets like 5x10 or whatever. Instead I did sets of as many as I could until I got to the desired total number. I was thinking about upping the weight on the face pulls, but thought better of it and focused on the movement itself.
10/04
warmup with glute bridges and stuff
A. Cleans: 95x5, 105x5,5
B. Deadlifts: worked up to 245x5
C. Walking Lunges: 53 paces
D. Side Bridges: 2x30sec/side
I think my back is rounding a bit much when the weight gets heavy. Will have to be more focused when lowering the bar. I was planning for 50 paces on the lunges, but I there wasn’t much distance left between myself and the wall I was lunging to so I just went the whole way.
10/05
A1. Band External Rotations: 3x12
A2. Swiss Ball Bridges: 3x30sec
B1. Reverse Crunches: 3x10
B2. Band Pullaparts: 3x20
C. HIIT on Eliptical: 12 rounds 20sec on 40sec off
In other news, I’m trying online dating again. Normally I’d be more tempted to pluck my eyes out with a steak knife than find a companion on the interwebz, but time and opportunity haven’t been too available lately. 
10/06
A. Bench: worked up to 215x3, then 135x20,8
B. Cable Row: 70x100
Yep, that’s about it. Traffic was the suck today so I just kept things simple. I did get a nice pump in my lats from the rows.
And this Saturday I’m going on another training adventure- a bikram yoga class. I’m curious to see how much that heat will kick my ass.
10/07:
I did Cosgrove’s Evil 8 again, but with 60# this time. Yikes! Yeah, that weight is probably what’s best. I’ll stick with that the next few times, and focus on going faster while keeping my form clean.
Then I foam rolled and stretched a lot. I’ve been stuck in the car even longer than normal the past few days and really need to loosen up.
10/08
A. Glute Bridges w/ 5 sec holds: 2x10
B. Side Lying Leg Raises w/ 5 sec holds: 2x10/side
C. Step Ups: 3x10/side
D. Back Extensions: 50 reps
E. Front and Side Bridges: 1 30sec hold each
My right hip was really bugging me since the complex session last night. The plan was to do some step ups and then squats. Those step ups had other plans though and completely smacked me around. I think if I’m going to have to eat some more to make up for the lifting I’m doing now.
10/09
Well tonight I feel like a total shithead. I promised a video of the Fight Gone Bad competition to the CrossFit gym owner and we missed the fucking deadline. There isn’t much in this world I hate more than nothing getting something done when I said it would.
Fuck.
Anyway, after the worst fucking traffic week in a long long time, I finally made it to the gym tonight after a 3 fucking hour commute. I’m going to be hurting like shit in this yoga class tomorrow. I anticipate being laughed at, including by myself.
A. DB Overhead Presses: 50x7+3 push presses, 50x4+2, 40x4+2
B. One Arm DB Row: 60x22, 15
C1. Chest Supported Row: 40x10, 30x12,10,10
C2. Pushups: 15,12,10
D. Prone Trap Raises: 5x10,10,10