Ab machine crunches: 4x120x30
Power Cleans: 2x135x5,155x5, 155x3, 175x1x miss x miss
Shrugs in the Smith machine: 2x225x10, 2x275x4
Treadmill interval: 30 minutes
It was a nice quiet gym today, just me and a treadmill girl. My power clean technique is spotty at best. I’ll pull good 2 reps and reverse curl 2 reps. I do like the mental focus the power clean requires to execute correctly. I wish we had a rack to do pulls and a platform.I can see the lack of pulling is hurting my progress.
What can I say about the intervals, other than I hate them. I have increased the grade I am working at. I hope it increases my workload a bit.
Getting some subtle clues you don’t like intervals. Get the technique on the cleans down before you worry about the weight. Been watching Carl’ vids and if you’re line of travel with the bar is off even a little it makes a big difference.
I like the variations on the bench work. It is always fun to try something new now and again. The floor presses and lockouts will really work the triceps and will translate into a bigger max. effort number.
Intervals are simply something to get through. How long is each interval?
Dips: 5xBW, 5xBW+50x5
JM Press in the Smith: 2x205x10, 205x7
Decline dumbbell triceps ext. 3x40x10
Treadmill Interval 24 minutes
The workout today was solid. I am starting to enjoy the JM press in the Smith machine. That is probably the one exercise I truly enjoy in the Smith. The treadmill intervals are the same. Honestly I just gave out of gas. I was shooting for 30 minutes.
Maybe my focus was clouded because I was anticipating a rather contentious meeting with Workers Comp insurance provider today. It turned out as expected. It was an interesting meeting still. If you used football player analogies My dad and brother were playing defense like Deion Sanders, using speed and finesse to make a point. I got tired of that and was more of a Brian Urlacher. Needless to say it made for an interesting meeting dynamic.
Pull ups: 2xBWx2
Military Press: 2x105x10, 105x6
T bar Rows: 2x135x10, 135x8
Lat pull downs:
Treadmill walk 20 minutes
How about that. After 27 years I have graduated to the ranks of pull-ups with no qualifiers. I’m an unassisted guy. woo-hoo
I guess the pull ups took it out of me, I just couldn’t increase the work load on the other exercises. I need to rework some stuff given my time restraints. I think I’m going to put a big chest day and a big back day in on Saturday and Sunday since time is not a factor. Then I will use the weekday "microburst’ routines as assistance. Plus I can put the cardio work in at varying degrees thru the week.
No interval today. I just had a brisk walk at a 9 degree incline for 20 minutes.Still I hated it!
Doing unassisted pullups is awesome. I bet 95% of the male population can’t even do 1. Just think how far you’ve come health wise over the past few months.
Pull ups: 2xBWx2
Military Press: 2x105x10, 105x6
T bar Rows: 2x135x10, 135x8
Lat pull downs:
Treadmill walk 20 minutes
How about that. After 27 years I have graduated to the ranks of pull-ups with no qualifiers. I’m an unassisted guy. woo-hoo
I guess the pull ups took it out of me, I just couldn’t increase the work load on the other exercises. I need to rework some stuff given my time restraints. I think I’m going to put a big chest day and a big back day in on Saturday and Sunday since time is not a factor. Then I will use the weekday "microburst’ routines as assistance. Plus I can put the cardio work in at varying degrees thru the week.
No interval today. I just had a brisk walk at a 9 degree incline for 20 minutes.Still I hated it! [/quote]
Pull ups: 2xBWx2
Military Press: 2x105x10, 105x6
T bar Rows: 2x135x10, 135x8
Lat pull downs:
Treadmill walk 20 minutes
How about that. After 27 years I have graduated to the ranks of pull-ups with no qualifiers. I’m an unassisted guy. woo-hoo
I guess the pull ups took it out of me, I just couldn’t increase the work load on the other exercises. I need to rework some stuff given my time restraints. I think I’m going to put a big chest day and a big back day in on Saturday and Sunday since time is not a factor. Then I will use the weekday "microburst’ routines as assistance. Plus I can put the cardio work in at varying degrees thru the week.
No interval today. I just had a brisk walk at a 9 degree incline for 20 minutes.Still I hated it! [/quote]
Great accomplishment. As I’m currently going down the same road with pullups I know how much effort it takes and how satisfying it can be to finally get there. Keep saying, hey, as I lose weights these will get easier.
Ab machine crunches: 3x125x40, 125x32
Treadmill intervals: 30 minutes
Let’s see…What can I say…Sweated a lot, disdained a lot (wanted to use hate, but I wasn’t up to the connotation today. I’m trying to lead by example with my kid) endured a lot. But made it thru the intervals. I guess I keep telling myself 5 more during the last 10 minutes. I upped the weight on the ab machine thingy, worked until my stomach burned. Maybe I should add pull ups in on Wednesday as well.
I was watching the election results with my daughter when I got home from the gym. It’s kind of odd, whether your ‘guy’ won or lost; we are truly living in historic times. I was explaining that to my daughter. It’s not much different than my grandparents talking about Roosevelt’s election or my parents knowing what they were doing when Kennedy was shot or me knowing what I was doing the day the Challenger exploded. Recognizing and knowing you are living in a historic moment is kind of humbling for me.
Sorry for the pontification. I guess I should carry that shit to the political board.
Naw, they’d only argue about what’s historic and what isn’t. You brought back a lot of memories of seeing history being made. Didn’t always know how historic it was at the moment but years later catch myself going, wow, I remember watching that.
[quote]hel320 wrote:
Naw, they’d only argue about what’s historic and what isn’t. You brought back a lot of memories of seeing history being made. Didn’t always know how historic it was at the moment but years later catch myself going, wow, I remember watching that.[/quote]
Ha ha ha! I know what you mean. I guess my view it is rare that you can see a defining moment and know immediately it is history to be recorded for the ages. In my mind, that is truly a rare experience.
[quote]j_willy3 wrote:
hel320 wrote:
Naw, they’d only argue about what’s historic and what isn’t. You brought back a lot of memories of seeing history being made. Didn’t always know how historic it was at the moment but years later catch myself going, wow, I remember watching that.
[/quote]
Ha ha ha! I know what you mean. I guess from my perspectve, it’s rare that you can see a defining moment and know immediately it is history to be recorded for the ages. In my mind, that is truly a rare experience. I spoke to my parents, they both say Kennedy’s assination and the end of the Second World War We the defining historic moments in their lives.
Since I missed last week it felt good to lay under the bar. 255x4 came pretty easy. I just ran out of gas on the 5th rep. But I think the speed work is already paying dividends, (haha what a metaphor given the fun on Wall Street!) I noticed I was really trying to slam the weights up after the pause at the bottom.
Taking Skid’s recommendation I played around with barbell complexes. I did a clean, front squat, press, back squat and a row, 3 sets of 5 reps. I was only using the bar today, so next week I’ll add some weight.
Last workout for a few days. Off to south China for a week of peddling my wares. While I’m not too excited about the flights and tooling around a foreign country, it’s a fact of today’s business in my industry. So I have my walking path staked out on the plane, and I drink way too much water…haha I’ll report back in a few days! Y’all have a good weekend!
Since I missed last week it felt good to lay under the bar. 255x4 came pretty easy. I just ran out of gas on the 5th rep. But I think the speed work is already paying dividends, (haha what a metaphor given the fun on Wall Street!) I noticed I was really trying to slam the weights up after the pause at the bottom.
Taking Skid’s recommendation I played around with barbell complexes. I did a clean, front squat, press, back squat and a row, 3 sets of 5 reps. I was only using the bar today, so next week I’ll add some weight.
Last workout for a few days. Off to south China for a week of peddling my wares. While I’m not too excited about the flights and tooling around a foreign country, it’s a fact of today’s business in my industry. So I have my walking path staked out on the plane, and I drink way too much water…haha I’ll report back in a few days! Y’all have a good weekend![/quote]
How do you like those complexes? I’ve found that 5x5@95-115 can kick my behind pretty firmly…
BTW - Sending out those books today. Sorry for the delay.
I haven’t worked out yet. I need to go find the gym here. Life’s ironies seem to follow me. We live in a global world. As I look out of my room and marvel the city of Shenzhen, what do I see across the street? A Walmart.
