[quote]Doug Adams wrote:
This Valentines Day Eve I’m going to do another fitness adventure. I’ll be doing a 2 mile jog down in D.C., in my underoos.
http://www.cupidsundierun.com/
It’s to benefit The Childrens Tumor Foundation, so if anyone can donate please visit the site and do so. :-)[/quote]
Pictures, yes?
But of course. 
Hmm, I posted my log last night and it didn’t work. Must be something else wrong on my end.
01/28: More Useless Information
A1. Overhead Press: 100x5, 110x3, 125x4
A2. Miniband Pullaparts: 6 sets of 10-20
B1. Cable Rows: 90x10, 100x10,10, 110x10,10
B2. Prone Bridges: 4 or 5 sets of 30 seconds
C1. Side Raises: 10sx12, 20sx5,7,7
C2. DB Curls: 20sx10,10,7,6
According to 5/3/1 a 4 rep max is basically useless. Guess that means I have to try these weights again on the next cycle and make them at least my 5 rep maxes.
To get some more work in, I threw in the raises and curls. I don’t think I’ve done side raises since Dubya was in office, and it’s kind of showing in my lack of medial/lateral/whatever the fuck you call the side part of the deltoids.
In other news, today is pretty exciting because I get to do some automated dialogue replacement (ADR) on my lines in my movie. I had to laugh when my friend told me to get in character and it should be easy. The character is pissed off and crazy all the time, so I should’ve done it after work yesterday.
01/30: creeeaaaak
I did a longer warmup, basically the one outlined in Mike Robertson’s “Bulletproof Knees” manual. My right hip is still really stiff and this warmup seemed to help a bit.
A. Squat: 95x5, 115x5, 135x5
B. Pullthroughs: 45x7,8,8,8
C. Nepalese Band Stomps (per side w/ purple band): 10,12,10
D. Lunge Hold: 30 sec/side
E. Front and Side Bridges, 1 each: 40 seconds, 30,30
Good thing about snow is it keeps people away from the gym. Felt like I had the place to myself for the most part. Now I’m about to get ready to see some women’s rollery derby. I’ll see if I can be a groupie.
Soft tissue tip- When using a tennis or lacrosse ball on your glutes, make sure to go with the grain of the muscle (side to side, not up and down in this case). It’s so much more effective.
01/31: Guess I Didn’t Get The Memo
A1. Chins w/ band: 50 reps
A2. Band Stomps and hip stretching
B1. Bench: 95x5, 115x5, 135x5,10,10,8
B2. Miniband Pullaparts: 4 sets of 10-20
C. One Arm DB Row: 45x5, 50x5, 55x23
This was supposed to be the deload week of 5/3/1, but I might as well keep going because I’m not that strong yet.
I do my assisted chins in one of these. http://www.truefitness.com/products/commercial/Product.aspx?seriesID=16&productID=42
Normally I just mope around between chin sets, but today the ol’ hamster in my brain started running a little harder and I realized I should be using this thing to help stretch out my hips.
02/02
extended warmup
A. Band Stomps: 12,12,10
B. Prone and Side Bridges (seconds): 45, 35,35
C. Deadlifts: 135x5, 155x5, 195x5
Just keeping loose during the deload.
02/04: Go Away, I’m Doing Science!
A. Overhead Press: 90x3, 105x3, 115x8
B. Nautilus Lat Pull: 110x10,10, 115x10, 120x10,12
C1. Rope Pushdowns: 4 sets of 10, some weight
C2. Face Pulls: see above
Since I was in a lazy mood, I left out the miniband pullaparts. I justified it by wanting to see if it made any difference in my pressing strength. Turns out it didn’t, and I felt less stable and my form wasn’t that great either. So the pullaparts are staying in.
This weekend’s training is going to wind up being a lot more snow shoveling. Way to go global warming. :-/
02/06: The Snowpocalypse
Today’s workout was a few hours of snow shoveling my deck, sidewalk, and around my car. The deck was by far the worst because it was waist high due to snow drifts. Now after some more foods I’m going to have to spend the rest of the day stretching and foam rolling.
02/13:
Lots of warming up
A. Squat: 135x5, 160x5, 180x5 (booooooo!)
B. Band Stomps: 12,12,12
C. Pallof Press: 30x12, 40x10,10
Since it’s been a couple weeks since I really lifted, and missing a lot of meals this past week, I’m content with only hitting the minimum reps. I mean it still sucks, but I’m doing my best not to be discouraged.
2/14
A. Pullups w/ band- 51 reps
B1. Bench: 150x5, 170x5, 195x6
B2. Miniband Pullaparts: 6 sets of 10-15
C. One Arm DB Row: 45x5, 50x5, 55x23
I switched the grip on the pullups to overhand to make them harder, and widened the grip a bit.
After the week of being stuck inside and shoveling I’m slowly feeling normal again, or at least as normal as I can be.
Hey chief. I didn’t know your log was this long. Well, not a log. You don’t have a log, but, you know, if you had a log. Not in the sense you think I said you did.
Sorry if it’s been done. I was curious where you’d been and stumbled across this today. I didn’t actually sit and read the whole log. You see, I was napping at work because I am tremendously dedicated to my job and have a couch in my office so really they are just asking me to sleep. Anyway, I had a dream about you so I thought I would check out what you have been up to and was pleased to find this direct link to your inner most thoughts and fantasies. Imagine my intense joy. It was obvious that the only logical thing to do was to regurgitate this quote thus proving to you that I had in fact seen one of the most popular Christmas movies of our generation. Yep, I am that fucking cool.
It is therefore safe to assume that I am the worst internet stalker ever. But your log is quite manly so keep up the good work!
Christmas Vacation is good, but it doesn’t hold a candle to The Ref. Lady if you hit that kid one more time I’m gonna shove that pig’s head right up your ass!
I’m just now looking at this. I’ve been going to the gym like I always do but my motivation in there and to post here has dwindled quite a bit. I don’t know if it’s winter’s wrath finally taking a toll on my psyche or downing Spike shotguns like they’re going out of style, but I’ve been in a consistent Bleh for a few weeks. It doesn’t help that I keep getting kicked out of this site during my peak internet times aka at work.
My log was this long? You better believe it. And please keep up the stalking!
Oh yeah, I did go to the gym today too
warmup consisting of walking about a half mile to the gym from my parking space. It’s going to be my birthday before all the snow is gone from the gym parking lot. The tasty aromas from the various food proprietorships in the strip mall are a distraction, but thankfully (I guess) it’s too cold to stop moving. Then I did some jump rope, and have just about worked up to going 3 minutes without stopping. Yay me.
A1. Band Stomps: 12,12,12
A2. Pullups: 25 reps
B. Deadlifts: worked up to 285x4 Not bad considering I felt like a bag of smashed assholes.
Now I have to shower up, make breakfast for tomorrow, and eat something. The party never stops at Chez Doug…
02/25: Breathe My Friend. Breathe!
The latest Cressey article really woke me up about yet another issue I never really address- my breathing. I always always always hold me breath too long and don’t take deep enough breaths using my diaphram. And I guess it’s not a coincidence I always get fatigued and out of breath at the same time length regardless of what kind of activity I’m doing.
So I’m working on that, and it seemed to help already with my rope jumping. I was able to go a bit longer before having to stop.
Anyway
A. Pullups w/ band: 27 reps
B1. Overhead Press: 90x3, 105x3, 115x8
B2. Miniband Pullaparts: 6 sets of 10-12
C. One Arm DB Row: worked up to 60x20/side
Then some light shoulder crap not worth mentioning in greater detail
I’m pretty happy to hit that number of reps on the press. It’s not a PR, but I never did that well after pullups either.
02/27:
A. Squat: 160x5, 180x3, 200x5
B. Step Ups: 3 sets o’ 10
C. Back Extensions: 3 sets of some reps
I absolute cannot believe how stupid I feel right now. How can something so simple as breathing correctly elude me for so long? When I did the squats, but with breathing correctly, everything in my body that felt out of whack lined up perfectly. My torso was nice and level, my hips came forward more, and my upper back was straight. I mean I’m relieved that I found another fix to something wrong, but why not sooner? Grrr…
And I don’t even want to get into those back extensions. 5 reps in a set with breathing right tore my hamstrings to shreds (in a good way).
Goddamint.
02/28: Hakuna Matata
A. Pullups: 25 reps
B1. Bench: worked up to 220x2, then a couple sets at 135
B2. Miniband Pullaparts: 5x10-12
B3. External Rotations: couple sets of 10
C. DB Rows: 45x5, 50x5, 60x20
I’m noticing one more huge benefit to finally breathing correctly- my body and mind have managed to chill the fuck out. I’ve always felt on edge/uptight, like everything has to be done this second or else the whole world will come crashing down. I don’t know what came first- that self imposed stress or the crappy breathing, but (for now at least) I managed to find some relief. Couple that with cutting out a lot of the beer and stimulants and I’m feeling pretty damn good right now.
03/02: beep beep
A1. Band Stomp: 3x10
A2. Pullups: 25 reps
B. Deadlift: worked up to 300x1
C. Back Extensions: 6,6,5
Gotta make this quick as I don’t have much time to post for the next couple weeks. I’m stuck in a training class during my peak interwebs hours so now I’ve got to eat into my pr0n watching time at home. That just ain’t gonna work.
I’m going to reset my maxes for the next cycle. Normally I’d be discouraged by a step “back”, but to be honest, right now I’m looking forward to making my rep PRs obsolete. Woot!
03/04: Yes I’ve Have That Thank You
A. Pullups: 25reps
B1. Overhead Press: worked up to 125x5 (PR! Woot!)
B2. Overhead Miniband Pullaparts: 5x10
C. T Bar Rows: 70x11, 80x12, 90x10,10,10
D. Pushups: 50 reps
I felt so much more solid on the overheads tonight. That 5th one was a grinder but I got it clean. Definitely a good time to reset the maxes.
Haven’t missed any sessions, just farting along through the deload.
I had a huge win against the sauce this past weekend. Sunday I went to what is known 'round here as a bull roast- basically some group buys a giant hunk of meat, hires a band, and sells tickets for people to attend. I believe a pig pick is the term down south. Anyway, normally drinking beer straight out of the pitcher is considered SOP at these. But not me. I had one glass at the end of the event, only because we were all ready to leave and an unfinished pitcher was sitting there. Even though it was crap beer, there’s still sober kids in India who would be happy to have that.
The only bigger win than that was seeing this 60 year old granny absolutely fucking shred it on the guitar. I was completely blown away, and pissed my iphone doesn’t record videos. There’s always next year.
03/13:
A1. Squat: 125x5. 145x5. 165x7
A2. Jump Rope: 5 sets of 50 jumps
B. Back Extensions: 3x5
C. Band Stomps: 2x10
The bit of gut I have, which does not deserve to be called a power belly, needs to go. Since cardio sucks ass I decided to take another piece of advice from the 5/3/1 manual and do some rope jumping betwixt lifting sets. Since I’m just starting this, I only did it during the main lift, but may add in more as I get used to it.
03/14
A1. Bench: 140x5, 160x5, 185x9
A2. Jump Rope: 50 jumps between bench sets
B. Fat Man Rows: 6,5,5,5
C. DB Pullovers: 30x5,5,5,5
Since I’m doing jump rope when I normally do band pullaparts, I did a few sets (along with some external rotations) for my warmup.